Run It Fast®

Here is a quick look at some of the big marathon and ultra marathon races taking place this weekend in the United States.

June 4-5, 2011 Races

Saturday, June 4

Green River Marathon (Kent to Alki, Washington) – Results Page

Newport Marathon (Newport, Oregon) – Results Page

North Face Endurance Challenge 50 Miler, 50K, Marathon, & Half (Washington, D.C.) – Results Page

Sunday, June 5

Casper Marathon (Wyoming) – Results Page

Deadwood Mickelson Trail Marathon (South Dakota) – Results Page

Minneapolis Marathon (Minneapolis, Minnesota) – Results Page

North Olympic Discovery Marathon (Sequim to Port Angeles, Washington) – Results Page

Rock N’ Roll San Diego Marathon & Half Marathon (San Diego, California) – Results Page

Steamboat Marathon & Half Marathon (Steamboat Springs, Colorado) – Results Page

Saltines, Ginger Ale, & an Indomitable Will
(Finishing the 2011 Umstead 100 Mile Ultra Marathon)

Barely moving my legs, I think about my breathing and how labored it is. At times, I’m preoccupied with inhaling and exhaling. It’s so loud and disturbed sounding. I wonder why I’m breathing like this and whether or not it’s helpful. I’m also curious as to what my pacer Kelley, is thinking. For about two seconds, I’m slightly embarrassed by my noisiness. By the third second, I could care less what she thinks or what anyone else thinks.

I ask myself, “Do I really need to be breathing this heavily?” So, I stop breathing heavily and settle down by focusing on each step. I’m amazed by how ponderous each step feels and how variable my rhythm is at this point. I know I’ve become slow, but the reality is it’s so slow that I’d rather not know my pace. Deliberately focusing on my steps causes my feet to hurt even more, so I decide that it might help if I resume the heavy breathing again.

When walking uphill, I’m taken aback by the strong pull in my neck and upper shoulders. I’m recalling that only a mere 10 miles ago, my neck wasn’t even bothering me at all. The pain is not unbearable but it forces me to stop and self-message on several occasions. At one point, I’m wishing that I didn’t have so many layers of clothing on so that I could really penetrate into the muscles to loosen them up. My mind wanders back to the car ride to Raleigh when I remember thinking that I really hope that this tight neck won’t be a problem in my event tomorrow. Being the overly confident and optimistic person that I can be at times, I shrugged it off, so to speak. I tell myself that by the morning, the neck will be fine. The neck will be fine.

At the final aid station before the finish, I’m wondering how in the world I’m going to get up the next climb. Even early on in the race, this hill is difficult to walk. I’m depleted and need to do something to feel better. I ask my pacer, Kelley, if she could please get me some crackers and ginger ale at this aid station. I’m really thinking that a couple of crackers will help me get up that next climb. I sit in the chair and Kelley hands me Mountain Dew and some saltine crackers. I’m finding it very challenging to place the crackers in my mouth. They are sticking to my lips and mouth so I decide that it’s critical to swallow Mountain Dew and eat the cracker simultaneously. This sort of works.

I remember the aid station volunteer chatting me up about KEYS100. He’s an ultra runner and was graciously volunteering the night shift at this aid station. I wanted to chat with him. I wanted to smile and be friendly. But swallowing crackers and getting up that hill were the only things on my mind. I had to let him know in a courteous and desperate sort of way, that talking to him was not an option at this point. I’m on mile 94.5. I have 5.5 miles left.

Every single bit of every part of me is going to be used up to get through the next 5.5 miles. I know that I can do this. I don’t question as to whether or not I can finish. My brain and body have to go beyond what they want to do. I have no choice but to finish and I ask God for him to continue to keep me strong. Not finishing the event was never an option in my mind. I had everything I needed: My pacer who has taken care of me from 50 miles on, two crackers and some Mountain Dew in my stomach, and just 5.5 miles left. 5.5 miles to the finish line of the Umstead 100 Endurance Run.

Getting up from that chair was not that difficult. I knew that the longer that I sit in the chair, the longer I’m out in the cold dark and the farther away I am from the finish line. On any other day of my life, even when I’m having a really bad running day, 5.5 miles would be fairly effortless. On this day, 5.5 miles is an infliction of pain on my body and I’m not looking forward to it.

Getting up the series of climbs that I was so concerned about was arduous, to say the least. My neck and shoulders were throbbing and plodding uphill felt like my quads were being crushed with every step. Even though I looked forward to the downhill because I could actually run, I needed to tiptoe and blurt out with every step, “Ouch, Ouch, Ouch…”. My feet were sore and tired. If they could talk, they would be telling me to sit my butt down and enough already.

Even though the temperature was around forty degrees, if felt like below zero. I already had on a tank top in addition to three long sleeve layers at this point, however, I was shivering uncontrollably. Kelley had a green hooded coat and generously gave it to me. I zipped it all the way up and pulled the hood over my head. Running with a heavy headlamp and hood was confining but getting my body warmer was a higher priority. Moreover, I discovered that picking up the pace would help warm the body so I forced to do this at times when we were on flatter sections of the course.

With just a few miles left, I kept asking Kelley if were getting closer. Even though this was my eighth time running this loop, I still could not recall how much longer we had until the finish line. Knowing that we were getting closer, I attempted to run rather than walk. If I only walk, it will take longer to get there. I needed to make myself run.

Everyone seeks some form of comfort upon finishing an extreme endurance effort such as this-perhaps gatorade, food, a bathroom, or a clothing change. I asked Kelley if she could please send me straight to the lodge by the fire upon finishing. I need to get warm. She reassured me that she would take care of me and not to worry. Her presence at this point put my mind to ease and the notion of being out on the course alone was a daunting one.

Running on the half mile rocky section to the finish was painful yet exhilerating. I kept asking Kelley, “Am I really finishing?, Are we really there?” Kelley responded with a resounding, “Yes! I’m so proud of you!”. On this final stretch, she screamed “Woohoo!!” to volunteers, crews, and other runners, letting everyone know that I am finishing 100 miles. As I crossed the finish line, I was filled with a variety of emotions. I looked at my watch and noticed that I finished in twenty hours and thirty-eight minutes. I felt overjoyed, wipped out, accomplished, thankful for Kelley, borderline hypothermic, and a a little delirious. I was overwhelmed yet quite calm and in need of warmth. I achieved what I set out to do and never gave up. I finished my second 100 mile foot race.

–Beth McCurdy
Umstead 100 Mile Ultra Marathon (2011)

2011 Umstead 100 Mile Ultra Marathon Race Results

Scenic City Trail Marathon (May 20, 2011)

Mid May 2009 I watched the video over and over.  It was what I wanted – a trail marathon that was nearby.  Tired of driving to Pennsylvania and just west of Little Rock, I wanted a fast, trail marathon that was still a trail.  Rails to trails would not satiate my craving.  I grew up on trails.  I used to drive from my house in Valley Forge to Hampton.  There I could hit the AT in just about three miles.  Later I was able to drive fifteen minutes to get lost on the trails of the Big South Fork.  Now, it was time to return to my roots.  The Scenic City Trail Marathon, where a new state record could easily be accomplished (or so they said), was just a few days out.  I sat in my office chair and watched the five minute video (more than once).

A few days before eyeing this marathon my second son was born.  A few days before that, I couldn’t run.  The sciatic nerve stopped me in my tracks.  There were several days of walking without any running.  Now, not just tackling this trail marathon but placing in the trail marathon became a new goal.

That was all two years ago.  I hurt that marathon.  I felt the injury, but I ran well enough to place second.  The next year I wanted to go sub three and take a new state record for a trail marathon.  Dane and Nick had different ideas.  Nick beat me by almost three minutes, and Dane beat me by more than a decade, or so it felt.  When I came out of the woods, I saw the clock tick from 2:59:59 to 3:00:00.  Still good enough for third.

2011 would be another strike at sub three on the Scenic City Trail Marathon course.  I didn’t even think about first place; Josh Wheeler was in the race.  He beat me daily on the stage race.  When I crushed the first half of the Lookout Mountain 50 miler (not knowing what I was doing), he was the only one in front of me.  Boy Wonder excelled at the trails.  He is an amazing Rock/Creek teammate, and I didn’t even think about pulling an upset over him.  Then I was given bib 1.  He was bib 4.  Feb Boswell, a friend from Memphis, with whom I had raced several times, was bib 2.  With the first few bibs in seeded order, this meant I had a target on my back.  A thirty minute delay of the start helped others see my displayed target.  All this was working on me mentally.  What little mental stability I had was disappearing.

We started with a helicopter overhead.  The first part of the course had been changed, but we bulleted out.  Everyone must have wanted to make up the thirty minute delay.  I ran a sub 6:00 pace with a dozen people in front of me.  Wheeler was out there.   My friend and teammate Owen Bradley led around the first corner.  Two weeks earlier I ran a mile with him at the Strolling Jim.  He chatted leisurely at me while I tried to stay with him from mile 29-30 of the race.  He ran ten more miles than I did at that time, and I thought I was going to die trying to stay with him at that pace.  This time, I didn’t see him again until when I finished.  He explained what I saw slightly after the start of the race: everyone in front of Feb and I ran into the woods too early.  Wheeler and two others came back out confused and right in front of us.  They were directed to turn (as the old course did), but it was not the new course.  The hit trails a half mile too early.  Some may have lost thirty seconds with the wrong turn.  Teammate Matt Sims came up beside Feb and I in the first mile to help assure me that I was going the right way.  Feb and I hit the trails together, where we were supposed to hit them.

The first two miles clicked on my watch and were verified by a sign some ten feet later.  Just under thirteen minutes meant we were too fast.  6:52 gets you through if you are trying to break three.  6:30 is too fast.  We both said we should slow down.  After all, we decided, Wheeler was the only marathoner in front of us.  We hit the five mile mark at 32:40.  We slowed by :03 per mile – not enough.  Feb and I switched front and back and pushed on.  My watch was about 5% off on the measurement.  Feb said his was off by almost 15%.  Cursed technology!!!  By the time we hit ten miles, his was off by nearly 20% and mine was off by 8%.  63:20 for ten miles means that you have been running a 6:20 pace (on trails!).  6:20 pace translates to a 2:47 marathon.  We both realized that if we did not slow down, we would be slowing down in a non-voluntary fashion.  We would blow up.  I just wanted to hang on until the top of the hill at eighteen.  I could take the rest if this were the case.  We hit the twelve mile mark at 1:17.  Last year, I slowed to ask how far back I was.  This year I asked for water.  Dawson Wheeler poured into my small flask and questioned what I was doing with such a small water bottle.  My only answer was that I was trying to catch his son.  With a smirk, he sent me on my way with a full flask.  The water stop at fifteen met me with the doubts of hitting the top of the next hill with all me energy.  I was starting to blow up.

Feb pulled away.  He was out of sight by the time I hit the base of the hill.  The mental dagger was only dulled with the thought that I was still third.  I gave the hill and the next a strong showing.  I was starting to lap people.  I came on Angela Ivory first.  Her smile seems to always make my pain go away.  It did this time too, just temporarily.  At twenty-two a lady told me I could catch the guy ahead of me if I push it.  I thought Feb must have been fading.  She then said, “You’re in fourth!!!”  How could this be?  Fourth?  She had to be mistaken.  Only Wheeler was fast enough to be in front of Feb and me for the first blazing half.  I knew that she was confused.  Then I started thinking.  I started doubting.  I was souring.  It could have been the heat.  My Patagonia shirt had never been so wet.  Not even in the washing machine could it be this drenched.  It was not the heat, it was fatigue.  Bumping my mileage by almost thirty miles per week starting in May could be a downfall.  My legs were not tired though.  My heart was.  The race did not click mentally anymore.  By the time I hit the hill at twenty two and two ladies told me there was a snake on the trail, I was walking in front of people.  The news of being in fourth place had been the proverbial straw.  My back broke.

Encouragement at 22.1 water stop helped me muster some “running” legs.  I stumbled along trying to catch Feb.  I saw him on a ridge ahead of me.  Feb was weak, but I could tell he had more strength than me at this time.  He had put in a good run.  When I exited the woods, I looked for him crossing the finish line.  It had happened a few minutes before that.  He was third.  I was fourth.  My family greeted me after the finish.  I did not expect their presence but welcomed it.

I spent the next few hours shaking hands and cheering people to the finish.  The lesson from this race took a while to come to me.  The next day I ran twenty in order to try to prepare for the stage race.  I guess that I can use the mileage, but I was a little disappointed with my run.  What did not disappoint me were the people and the race itself.  My running friends are always a blessing.  I have been lucky that I have been able to experience that blessing towards the end of May for the past three years.  I tell people that I will be back.  The first year I was second.  The second year I was third.  The third year I was fourth.  I must come back and get fifth next year. …maybe a sub three too.

– Josh Hite

2011 Scenic City Trail Marathon Finisher’s Medal

We sit on Madrid’s Plaza Mayor drinking beer and eating blood sausage, Albino and I.

My overnight flight into Madrid arrived this Saturday morning. Albino drove down to meet me from his home in Burgos, a city in the mountains 150 miles north of here. After walking around Madrid a bit, we’ve landed here. It is a little chilly but pleasantly sunny this February afternoon.

We sit at a table outside, the busy plaza spread before us.

Sharing our table are Belen and Yeya, two young women Albino called a few minutes ago. They are his age, which is half my age. I’m too sleepy to care about that, having missed a night’s sleep on the plane. We order another round of beer, another plate of tapas. Belen puffs Marlboros, Ducados for Yeya. The marathoners abstain.

You could argue that Albino and I ought to not be here. We are scheduled to run the Barcelona Marathon. We should be resting, saving our energy for the big show. But then that’s not until next weekend. Meanwhile, we have business here.

Read the full story by Dallas Smith by clicking HERE

Ultra trail marathoner Emily Conley, who contributes to Run It Fast from time to time, was featured in an article about her running in the Memphis Commercial Appeal newspaper this morning.

Conley told the CA, “Trail runs are primarily what I do,” she said. “It’s an opportunity to unplug from gadgets and from commitments. It’s a real release being out in nature. It’s almost therapeutic.”

READ THE ENTIRE ARTICLE HERE

A strong core equals a strong, healthy runner

Serious Core

You may know that strengthening your core will most certainly help your efficiency as a runner, or this may be your first time hearing it. Regardless, doing exercises to strengthen your core on a regular basis is an element of your training that shouldn’t be overlooked, or you walk a fine line of risking injury.

I have spoken to a number of runners about the topic of strength-training, cross-training and incorporating some kind of core work into their regime. Most often it is met with “Yeah, I know I need to do that but I just don’t do it.”  The more research I do about common running injuries and about how the body functions under certain conditions, and the more runners I speak with about this topic, the more I understand that a serious emphasis should be placed on strengthening the core. As a runner, this shouldn’t be taken lightly.

Prevention and Efficiency

In addition to injury prevention, a strong core will support your running, racing, training and any other sport or physical activity that you participate in, as well as improve your everyday functioning. Core strength involves the supportive muscles in your trunk and hip/glute area. Strong core muscles provide you with a strong, solid base and are key in supporting a strong and enduring stride. Without strong core muscles your stride will be weak, lack endurance and be prone to imbalances leading to injuries.

Train Smarter, Not Harder

Unfortunately, many runners will take all the time they have during a given week to focus solely on their running thinking that in order to become a better runner, one should run more frequently, more miles, run faster, train harder. I cannot stress enough that one should train smarter, not harder. As with any sport, the overuse of certain muscles, tendons, joints and other body parts can cause severe stress leading to kinetic chain imbalance and eventual injury.

“The core of your body is where you derive your power; it provides the foundation for all arm and leg movements. Your core must be strong, flexible, and unimpeded in its movements to achieve maximum performance,” says Brian Abelson, a chiropractor who specializes in sports medicine/rehabilitation and biomechanics. “Training long hours does not guarantee that you have core stability.  In fact, spending too much time working within one plane of motion often creates core imbalances.  Add these imbalances to stresses caused by poor posture during running, and the repetitive motions of swimming (or other activities), and you have an equation for the development of a weak core.”

Experts Know

Don’t just take my word for it. Top athletes and other elite runners, as well as their coaches, know that in order to perform their best and be the most efficient runner and athlete possible, they must include core strengthening work on a weekly basis. Various top running sources, such as Runners World, CoolRunning.com and Active.com, have published numerous articles on this topic. Click here for a great article from Active.com about strength training for runners.

Do yourself a favor and take 20-30 minutes twice a week out of your schedule to dedicate to the very important activity of core strengthening exercises and stretches. It could literally save and enhance the life of your running. If you have any questions about specific core strengthening exercises, please contact me at runnernomi@gmail.com and I will try to help you.

Norwegian Grete Waitz, one of if not the greatest female marathoner of all-time, has lost a long term battle with cancer at the age of 57-years old on Tuesday (April 19, 2011) in Oslo, Norway.  She had been battling the disease since 2005.

Waitz won the New York City Marathon 9 times. A feat that will never be matched again.  She won every NYC Marathon from 1978 to 1988 with the exceptions of 1981 when Allison Roe won and 1987 when Priscilla Welch won.

She broke the world record three years in a row at the NYC Marathon.  Grete won the London Marathon twice (1983 and 1986) as well.  She had just as much success at the smaller road races she participated in.

Waitz also won a silver medal at the 1984 Los Angeles Olympics.

My First 50K – Dirk’s Fat Ass 50K (Murfreesboro, TN)

To start… I’ll just say this was quite the event! I really had no clue what was in store when deciding to run 33 miles on New Years Day. I REALLY didn’t expect to have to swim part of the event!

Upon arrival, two things went wrong right off the bat. First, I forgot my water bottles. Second, My Garmin would not turn on (although I know I charged it).

Lisa and I were the first to arrive, and rain was coming down hard! I became worried that we were the only two who were going to brave the storm, but much to my relief we were soon joined by about 20 other runners! I should have known better than to think a little monsoon would keep the “die-hards” away!

In fact… several well known Ultra Runners showed up as well. Among them were Naresh Kumar (who had just finished the Bartram Forrest 100 Miler a few weeks back) and David Jones (winner of the Badwater 135 in 97). Chris Estes who had completed a 50k the day before!

My friend Jay, who had not run longer than 12 miles since he ran a half marathon in October was keeping a great pace ahead of us. I thought he might be running too fast for an ultra. Heck… I thought WE were going too fast! Jay had planned on doing 20 miles (the run was made up of three 10 mile loops) but he found he had the legs to do 27 (21.1 in 3:37, which included time to change into dry clothes and then 6 miles of walking for a total time of 5:41). He is an amazing person who has helped me increase my speed!

The first 10 miles went great, but in some parts of the trail the water was several inches deep, covering our shoes. Joseph was still recovering from a bronchial virus infection, but soldiered on through grim determination. Lisa kept the conversation going. It amazes me that she can talk non-stop and still keep a great pace! Her tales are a great distraction and keeps the miles interesting.

On the second 10 loop, the rains had stopped… but the water from the river (that this trail borders) was rising, and at some points was over our knees! Our legs would freeze and our feet became numb! Now… this may have actually benefited us, as it was like taking an ice plunge to keep the swelling down of stiff legs.

On our third pass, Naresh warned us that the waters were still rising. I thought “No problem!” I was wrong. The water was waist high, and began moving rapidly. At one point the path dipped into a tunnel, and there the water was chest high!

We decided to climb the muddy hill that bordered the trail, which Joseph and Lisa made up with no problem. If you know me, however… my climbing skills aren’t the best. It was quite rocky and slick with mud. I kept envisioning what wonderful new scars I could bring home to show my family if I slid back down! Joseph dramatically reached down to grab my outstretched hand and hoisted me to the top, where I about landed on top of Lisa!

We completed 7 more miles for a total of 33 miles in honor of Joseph having turned 33 at Christmas! At the aid station, Dirk the race director told me and Lisa that we were the first women to complete this event!

And with the completion, my fears of the Strolling Jim 40 Miler that I have planned for May have been assuaged a bit, and I know that with continued training and good running partners… anything can be accomplished!

American track & field legend Carl Lewis claims to have never run longer than 4 miles at one time. Lewis, as quirky and eccentric now as he was during his multi-medal winning Olympic prime, is publicly stating that he plans to complete a full marathon (26.2 miles).

I say ‘complete’ because Lewis makes it clear in the interview, with Rodale’s David L’Heureux, that he only plans to complete the race. Carl even jokes he will give the city his credit card to keep the lights on for him to finish.

So look for Lewis to do walk/run/walk his way to the finish line.  Carl makes it clear this will be  the only marathon he will ever do.

Lewis has been making this claim to run a marathon for a couple of years now. He wants to do it this year because he is turning 50 years old.

Carl seems to indicate that he doesn’t even really play to train for 26.2 miles. But boasts that he will find someone near the end of the race, challenge them to the finish, and beat them.

Lewis has not stated what marathon he plans to run yet, but Bank of America Chicago Marathon Race Director Carey Pinkowski has already printed up Carl a bib number with his name on it and invited him to the ‘Windy City’ for his marathon cherry.

The last time Carl mentioned running a marathon, about a year ago, he stated he would run the Houston Marathon.

Carl fired the start pistol at the 2006 Fiora London Marathon.

He has always believed that his track & field success could be parlayed into other walks of life.  Lewis has provided us with the one of the worst National Anthem renditions (at an NBA game) and ‘First Pitch’ at a Major League Baseball game….ever!

And earlier today we learned that Carl plans to run for the New Jersey State Senate.

“When I run – as you see from my record – I run to win,” Carl boastfully told reporters at the kickoff for his political career.

His awkwardness with the media and gold medal ego to match always kept Carl from cashing in on his Olympic success as much others with his success would have.

Carl Lewis won 9 Olympic Gold Medals and 1 Bronze Medal over the course of four Olympics.  He is considered the greatest track and field star of all-time.

[hat tip to Navin Sadarangani]

The lonely miles stretch through the long night. It is nearing midnight, and I’ve been running seventeen hours; I have seven more to go if I’m going to turn in a respectable time for a 100-mile distance. Around three dozen of us are strung out along dirt roads on this out-and-back course across the Kansas prairie.

So widely spaced are we, no runner’s light is visible to the front or back. Vehicles and houses are rare. I run alone, as I like to do. No human turns me from what I want to see and hear, or alters the thoughts I think.

The running has affected my sight. I can distinguish shapes but details are quite blurry—the Heartland 100-cum-American Impressionism.

Read the full post by Dallas Smith by clicking HERE