Training runs, week of 4/3/11 - 4/9/11

4/3 Sunday -        10.5 miles  1:49:36
4/4 Monday -        0 miles
4/5 Tuesday - am  5.5 miles    0:51:36
4/5 Tuesday - pm  8.16 miles  1:14:25
4/6 Wednesday -  0 miles
4/7 Thursday  -     9.5 miles     1:28:12
4/8 Friday      -     9.0 miles     1:33:28
4/9 Saturday  -     7.5 miles     1:19:36

Total -----------  50.16 miles   8:17:06

After couple of weeks of 20 milers (licking my wounds), it was time to step it up a little.  Weekly mileage is finally up to 50 miles.  I felt good most of the week.  Mileage should be on the build now.

Snake Run

This year's Snake Run was great.  The weather was perfect...hardly no sun, little rain now and then, cool breeze all day.



Snake Run start/finish



Two weeks ago, I ran A-OK 50K.  I had strain my calf muscle pretty bad.  Since then, I didn't do any running in hopes that my leg would heal up.  By Thursday, I went for short 5 miles at easy pace.  My leg was still feeling the pain.  By saturday, I was still unsure if I should run for 6 hours...much less cover over 30 miles.

feeling good moment (photo-K2)

I started out very slow, and close to the very back of the pack.  First 4 mile loop went good, second 4 mile loop went smoothly too.  I wasn't pushing hard, but rather keeping steady pace.

Towards end of 3rd 4-mile loop, my leg was beginning to hurt.  Fourth loop (mile 12 to 16), I walked most of it...hoping that if I can only make it to 20 miles...it would be a good day.

Fifth loop (up to mile 20), I was still moving.  Time was somewhere close to 4 hours.  I thought...if I can only do one more loop..I'd call it a day.

At the end of my sixth loop (mile 24.5), I had about 1 hour left.  My leg was still hurting...but I thought...maybe I can put in 2 more miles to make it a marathon..then call it done.

I started on the 1/2 mile loop.  In about an hour, I was able to hobble in another 4 miles.  By this time, my leg was finally getting in tune, and I was able to run most of it.  I was beginning to feel good.  But time ran out on me.  At 5 hrs. 57 min. 45 sec., I would cover 28.6 miles.  Some days, the body is just not up to par.

However, the Snake Run was a great turn out.  Some 250 runners came out for either the 3 hr or 6 hr of trail running.



bling...bling



Thanks to TATURS for a great race.

A-OK 25/50K

March 6, 2011  A-OK 25/50K in Atoka (Stringtown), OK



Aaron and Rob  (TATUR's)

The TATUR's had a great showing at A-OK.  The weather was perfect for trail running.  8:00am start was mid-20s, gloves and long tech shirt was good.  As the day progress, temps were in mid 60s though, but the winds kept it chilly at times.


Kurt contemplating a win!

Kurt and Jason (another TATUR) ran a strong race throughout.  Kurt looked strong from start to finish.  He went on to win the 50K (4:30-something), followed by Jason in second place.  Kurt's wife, Shelly, won the womens 50K.  She too look very strong throughout the whole race.

 

Me and Rob  (TATUR twins)

I was hanging with Rob from the beginning, until we got close to 5 miles.  We got to a rocky section, and Rob twisted his ankle big time.  While he tried to walk it off, I kept on going.  I was finally getting into a groove at about 6-7 miles.  My pace was finally at about 8-9 min./mile.  At about mile 10, I crossed Rob again, and his ankle was not looking good...but he was still moving.

I got back to base camp (halfway) in about 2hr.30min.  For some reason, my right calf muscle started to hurt.  I must've had a mis-step somewhere in the rocky section.  And as I was about to face some more climbs on the second loop, I was really re-thinking if I should go out again.

So I start back out again.  I basically walked about a mile and half until I reached the top where it was more flat sections.  I was able to start running again...but with caution.  I took it easy for the rest of the way.  I was able to get back in one piece without major damage.  My finish time was 5:42.53.  It was a great training run.

Thank you to Mary Ann Miller, the volunteers, Dora (aid station specialist), and some friends who reward me with a special prize for finishing (Navajo frybread and mutton...Yummmm!...one reason I make the trip to Atoka every year).



Post Oak Challenge

Sunday, Feb. 27, Post Oak Challenge Marathon.

Up to this point, my training hasn't been consistent.  This weekend, I had scheduled a long training run.  So I just decided to run the Post Oak marathon.  I would rather have ran the 50K trail the day before, but had other plans going.

Saturday, the conditions were great for long run.  But sunday, it was the opposite, good chance of rain, high humidity, strong south winds, and temps. in the 60s, maybe 70s.  Not good conditions for marathon PR.  However, I hadn't plan on getting a PR anyway, just a good solid training run.

From start, the course is mainly downhill for about 4-5 miles, then turns on an asphalt trail (flat) for the next 15 or so miles.  I really treaded the flat sections.  I ran pretty good for 15 or 16 miles (9:55 pace), then I started having issues with my right calf muscle.  I slowed it down for next 4 or 5 miles. My pace was somewhat like 12:00/mile.

The course was basically out and back with few different turns here and there.  The 4-5 miles from start is what we had to back-track.  With legs trashed, it was tough going but got it done.  The last 1/4 mile was brutal.  Soon as I hit the top, I was able to run it in for 4:42 finish.



1/4 mile climb to finish line (garmin-20% grade)




nice bling.

 Congrats to all finishers!!  Thanks to all volunteers and race staff for a great race.

Snow Run

sunny start, but cold

Snow and cold saturday... it was still a great run.  I had hope to do a long run.  But today, I just made it short 8.5 miles.  There'll be another day.



roads mostly clear, but slick



Happy Trails!

DanMan 2011

 

DanMan Challenge 2011...cancelled!

DanMan playground





DanMan 2009



I was planning on doing a nice and slow 50 miler.  I like running DanMan trails.  It's just a great event.  I love the turkey leg after a long run.

Birthday Run

 Saturday, Jan. 22nd... I went on my birthday run.  This year I was turning 48...so that meant 48 miles.  (I wish I was 20 again...not really).

My start was Lafortune Park at 8:45am.  I had planned on starting around 6am..but it was cold this morning.  Since I was going to be out all day... I thought a later start with sun shining might be better choice.  Temp was still in mid-20s...which was good.  High was to hit mid 40s by afternoon.  I decided to run in my bikilas.  My longest run with the bikilas had been around 15 miles.  Today, I was living on the edge.. since I will not be able to switch to my regular shoes til I get back to my start point.

I had to abandon my original route due to snow and icy conditions, which was going from Catoosa HS (finish of Mother Road 100, part III to Carl's jr (west tulsa) finish of Mother Road 100, part I) and back, plus 8 miles.  So now, my plan was to just wander the streets of Tulsa, with some running on Route 66.

mile 4

Running in five fingers on ice is somewhat slippery since there is practically nothing on the bottom.  There were times when I had to run on grass so that I didn't slip and fall.



Riverside Trail, mile 8

Riverside trail was in good shape.. no ice, but few wet spots.  The wet spots did play some havoc...my toes got wet..and at times they were feeling numb.  I did have an extra pair of socks if they were to really get soaking wet.

Finally getting on Route 66 at 11th and Peoria, I headed west from there. I continue west all the way to Carl's jr in west Tulsa near Turnpike entrance.  This was the finish line for Mother Road 100, part I.



mile 15, 11th and Riverside





mile 12, getting on Route 66 (11th St)





mile 19.. Ollie's Restaurant



mile 21...Carl's Jr (west Tulsa)

I was getting hungry..so I went across to McDonald's to eat.  I thought about trying Carl's jr.  But I knew McD kid's meal works for me on long run.  Coming back on Southwest Blvd, my legs were beginning to feel it.  I was slowing down somewhat...doing more walking now.  I was at marathon distance.



mile 25... southwest blvd



Will Rodgers sign



As I came back across 11th St. bridge, I made a detour into downtown Tulsa and follow Route 66 marathon course.  I got back on 11th St and made it to 11th and Peoria and back to Veteran's Park.  I was at 30 miles.  My legs were really feeling it now.  And my foot were beginning to ache now..after going 38 miles in my bikilas.



mile 30...Veteran's Park

I started back on Riverside trail.  It was getting late in the afternoon.  I had about 10 miles back to Lafortune, and it will be getting cold again.  The next 10 miles was going to be tough.  I was getting hungry, and getting cramps in my left leg.  I would walk to relieve the pain, then start jogging again.

I made it back to Lafortune at sunset.  Mileage is at 38.5  I thought I have to make it to mile 40.  I took off my five fingers and put on my regular shoes, drank some pedialyte (works wonders for me) and downed some smoothies.  I was off and did the 1.5 miles to make it to mile 40.  The sun was gone...I was getting cold, and my son called and said he wanted pizza... I thought that sounds great... I can finish the 8 miles tomorrow.

Sunday morning... it was hard getting out...it was colder than yesterday.  I took it slow at start...then finally got into a groove.  I was able to manage 11 min. miles on this 8 mile stretch.  That completed my 48 miles.  It's a good thing I didn't opt for the 48 hr b-day run.  Happy Trails!!