Grand Opening!

This is my first blogpost from the woman cave.

This was a busy week. Work was busy, and I was trying to get my routine down, now that it's the beginning of the year and I'm needing to coordinate all of the usual business: work, writing, running, home life.

I'm into my second week of what I'd call real training even though I'm still not doing the weight training part yet. That is the hardest thing for me to motivate myself to do. I can work my abdominals and do the core work but basic weight lifting is the thing I struggle with. I am giving myself another month to work into it, what I really need to do is put a program together for myself and I haven't sat down to do that yet.

I had another good workout on the track this week, I did a little more speedwork than last week and my pace was considerably faster! Actually hit 6 minute pace. I'm only increasing the volume by a little each week, but this workout gave me confidence that my legs will remember how to run fast if I make them do it in small doses.

There's nothing more motivating than a little success.

It was funny though, I happened to be at the track again when the CSU team showed up. Except this time I was almost done and into my cooldown. I was finishing up my last 400 and I thought I was going to puke at the end, I got lightheaded and sat down on the bench for a while before I got up to cool down.

I am always afraid that all those young runners will see this gray-haired older runner gasping and looking like crap, and call 911. Hopefully as I get in shape that will be less likely to happen. But after this week school is back in session and the team will be practicing in the afternoons, so I'll have my morning workouts mostly to myself and any other people who happen to be randomly using the track at that time. We'll all look like someone needs to call 911.

My neighbor's husband works at Anheuser Busch and just gave us a 6 pack of this new beer that's being marketed to women, it's a "Pomegranate-Raspberry" light beer, called Michelob Ultra, interesting. Might be a good recovery drink this weekend. I just remembered the Broncos are playing too. A good weekend to run.

This weekend's running agenda includes a run at Horsetooth for hills again, and another long run, I'm hoping that 18-20 miles won't feel too bad. A little pomegranate raspberry beer might help. If it's not good, I can always break a bottle of it on the woman cave, like they do to launch a ship. This is Fort Collins, beer capital of the universe.

Like they say here, Napa Valley is the Fort Collins of wine.

So, Ya Think Ya Want to Run Badwater...

MWAAAAAHAHAHAHAHA!

Take heed, aspiring Badwater runners, and those who have Badwater festering in the back of their brains for a bucket list race like blisters rubbing in their shoes...

It's almost February and the application process for 2012 is about to start. Whether it's this year you're applying, are thinking about it for next year, or some time in the future, there are things you need to know. If you aren't planning on applying this year but have already looked at the website trying to figure out what you'll need to do in order to be eligible in the future, that's a good start. You're already planning ahead, which is a more important skill for this race than any amount of running talent.

Get to know that Badwater website like your best friend. Read every article posted, every link, and more. There's a ton of good information on there. This blog has a lot of anecdotal information and advice, and there's a lot more out there.

Two must reads:
(1) Death Valley Ultras: The Complete Crewing Guide by Theresa Daus-Weber & Denise Jones .
(2) Fixing Your Feet 5th edition by John Vonhof.

Then,

1. Get your head screwed on straight.
This is not a race for you if you have a long history of DNFs. Get your act together mentally before you do this one. BW is not a race you "try". This is one race you don't want to DNF in, unless your life depends on it. Not to mention the incredible dedication of your crew who came out to support you and gave up their vacation time, family time, or whatever personal commitments they shelved in order to help you have the experience of a lifetime. They got you there, you don't want to disappoint them.

You need to be realistic about the time and energy commitment you are about to embark upon. If you haven't done this before, and even if you have, this is no little weekend 100 miler where you throw a few things in some drop bags. You need to plan meticulously, and realize that as you get closer to the race, planning will take up as much time as training. It's like having at least an extra part-time job. So apologize in advance to everyone in your life and explain what you are doing, and hopefully why, so they can support you and will be less likely to resent the time you must spend devoted to preparing for this event.

So if you haven't met the qualifications, you can start now. Figure out how long it will take you to get those required races under your belt and get going. Along the way, keep asking questions, talk to people, learn as much as you can, and find a way to get out there and crew so you can see for yourself what's involved. Many runners I know, who are successful at other ultras like Hardrock and Leadville with multiple finishes at both, have told me they went out to crew at Badwater and realized it is not for them. Or they just know, without ever going to Badwater, and they plan never to do it. This is something you want to know before you sign up. If it's not for you, nothing wrong with that. Everyone has their preferences. But if you're considering it, you'll want to know before you invest any effort in it.

2. Be ready to run the distance before you apply for the race.
What? You've never heard of that before? Well first of all, the race director makes sure you are fit because you wouldn't be able to apply without running at least two 100 milers in the year before the race, and you'd better have more than that under your belt.

I think that by the time you apply, since you have to be fit enough to manage the distance, the last 6 months before the race should be icing on the cake. You'll need to be focused on the finer points- maintaining fitness, sharpening, preparing for the heat, preparing for the conditions. Planning what you'll wear, eat, drink, do. Your training time will consist of lots of time on your feet, on the asphalt. Lots of hills, with conditions as hot as possible. Learn how to walk efficiently uphill and on the flats, because you'll need to.

3. Know what you're getting into.
Find someone who's done it before and talk to them. You should know someone, since you need to get crewing experience. Don't know anyone yet? The BW message board is available if you subscribe to the AdventureCorps newsletter at the BW website-it will show you how to connect with someone who needs a crew.

Read and learn as much as you can. The must-reads above, and then read as much from other runners' personal experiences as you can. Check the links section of this blog for my 2008 four-part race report, from my rookie year. Then check the following links for my 2011 race.
Lessons Learned
Pre-Race
2011 Badwater race
Foot Care in the Heat

Other things to consider- the time, the cost. Roughly $5000 or more is a good estimate of what it will cost you, once you figure in everything for crew travel, lodging, food expenses, rental vehicles, gas, equipment, supplies, other training costs, shoes, etc. Oh, and don't forget the $1000 entry fee. Steep as races go, but worth it.

Personally, I get tired of hearing people whine about the entry fee. This is a unique event, with unique requirements for maintaining it as a quality event. The race director does make some money by producing this event, that's the business he's in. When you see what goes on, you'll realize he can't be making too much off of it. If you're going make the effort to do Badwater, the entry fee is really a drop in the bucket.

Figure in time to rest before the race and recover after.

And during the 6 months or so leading up to the race, definitely arrange your schedule so that you can take the time to both train and recover.

Crew will need to be prepared for this too. They need to be prepared for the heat, so heat training and/or sauna training is important for them, too. During the race it's nearly a weeklong commitment for all of you with preparation, recovery, travel, etc.

The 48 hour time limit has worked well. Over the past few years, the temperatures have been milder. But if we get some warm years, as this coming year could be, 48 hours might be a real challenge for some people. It's plenty of time to get to the finish, but you have to keep moving. Taking care of issues like feet are important and can take you off the course for several hours. Keep that in mind when you're thinking about the big picture. Stomach problems are another time-eating issue. Try not to have those in the first place. Read my posts above on how I handled this- I did a much better job in 2011 than I did during my rookie year of 2008.

4. Take the application process seriously.
It's like an essay contest, but you have to have the credentials to back it up. Try to write as much detail as possible, and sound intelligent. There's a reason why BW is hard to get into- the race director and staff absolutely do not want anyone to die, get sick or injured out on the course. This is an opportunity to run a unique race under dangerous conditions and in today's legal climate the fact that we can run this on these state highways through public lands- including a National Park- is somewhat of an act of kindness and good will on the part of all the entities involved. Don't risk the future of the race. Read the rules, like the application says. If it sounds like it's strict and rigid on the rules, it is, and for good reason, and you will get in trouble for varying from the established rules. Having each and every crew member and runner know the rules is crucial.

Oh yeah, one more thing. The media are there, there is a lot of attention paid to the runners and the event. You don't want to be caught on camera doing anything you wouldn't want your boss or your grandmother to see.

5. Have a plan in mind for how you will prepare for the conditions.
At Badwater, you need to be both physically and mentally prepared for heat, sleep deprivation, temperature extremes, foot care, hydration, caloric intake, and dealing with difficult and unexpected situations.

Art Webb's article on the BW website helped me more than anything else to make a plan for getting used to the sauna. I won't include the link here, I'll make you dig for it. That way you'll have to see all the other good information on there, too.

John Vonhof not only has a great book, he has an excellent website/blog on foot care too. The must-reads, above, will help you prepare for other conditions you will encounter, such as it being cold up at Whitney Portal, and sometimes at the higher elevations of the course. Seventy degrees or cooler can feel cold when you've been running in 115, and are depleted of energy. Sometimes it rains, or gets windy too.

6. Plan for crew, expenses, major equipment and supplies.

Now is the time, if you have not already started, to build your crew. Preferably you have already obtained commitments from a solid group of people. No head cases, no people who are in it for anything other than doing their best to get you to the finish line. They might get a few perks like building their BW resume for a future shot at running the race, but the main point of being there is to help you succeed. Seriously, you'll want to interview and get references on your prospective crew members, especially if you don't know them beforehand.

Make your reservations the minute you find out your entry is accepted. Don't hesitate.

Plan to acquire in advance any important equipment you'll need, that you can't buy out there before the race.

If at all possible, plan to go to Death Valley for a training run with at least one of your crew members in the last couple of months before the race, once it gets hot. Having been there recently and in the heat is a great confidence builder, and will help you to work out some kinks before race day.

7. Have a contingency plan for everything you can think of!
What if a crew member backs out at the last minute? What if the things you trained with (food, drinks, clothing) don't work during the race? What if one of your two vehicles breaks down? What if you can't get ice along the course? What if, What if. The more prepared you are, the less likely it will happen.

8. Plan to have fun.
It's fun. It's a blast. You will meet the most inspiring people, have the most fun you've ever had at a race, take home stories and memories to last a lifetime, build strong friendships, and so on. It's priceless.

Are you seeing a pattern here? Plan, prepare, prepare, plan. It's all in the planning. I have a supply list I'm willing to share if you write me.

Feel free to send a comment, you can also write me at sherunnoftatgmaildotcom if you have specific questions you don't want to put in the comments. But the beauty of blogging is that it is public, and everyone can see and benefit from the comments, questions, and answers. I can guide you to the best sources of information.

If you read the BW website and the links above carefully, and follow my advice, it's all there for you to learn. The old saying, To fail to plan is to plan to fail, applies here more than anything. Now that you've read this, you are a step ahead of everyone else who hasn't.

Do it!

Back on Track!

I did it. Signed up for my first ultra race since Badwater last summer, the Cornbelt 24 Hour Run in Iowa. The application is in the snail mail.

Now that I've committed to a race on the track, guess it's time to get back on a track again, something I haven't done much in the past five years. I used to love speedwork, loved running on a track. I can run around in circles forever. I must be part rat.

This morning I went over to the Colorado State University track, and there was no one there on a Friday morning in January at 9:45 am. It was 38 degrees and windy, coming from the south.

During my warmup the only people I had to share the track with were not people, they are Fort Collins' unofficial city snowbird and mascot, who are back for the winter and making their presence known on every horizontal surface, those familiar and tasty gray-green droppings that The Buffaloes love to dive for.

The geese certainly knew their track etiquette. I was running in lane 2 and they moved out of my way, into lane 1. I only had to say "track" once or twice. They didn't even honk or hiss at me. I wish they'd clean up after themselves, though.

I told myself I needed to do something short, fast and minimal, so I don't overdo it my first time back. I decided to stick to something more like strides, which is all I've been doing, and just a mile of them. I settled on 8 x 200 meters, with 200 meter jog in between. I ran them hard, but not all-out. I did them the same way I do my strides. As fast as I can go while staying relaxed and not losing my form.

I recovered with no problem and my splits were consistent, just slow. I'm not even hitting 6 minute pace for 200 meters. Hopefully that will change over the coming months.

Once I finished my "speed" work, I finished the rest of my miles there, and the CSU distance runners showed up for their workout. They appeared to be doing 600s. I was just doing miles to get used to the surface and curves so I moved to the outer lanes and watched them run while I was doing laps. It was fun to watch them, but I only saw one runner who really looked like she was focused on her workout and had something in her eyes that you could see she wants it. They just seemed like they were socializing more than working out. Maybe it was meant to be an easy workout. Or maybe it's just the beginning of the season.

I did my entire workout on the track, a total of 9 miles. I enjoyed it. I'll be spending a lot of time there this spring. Bring it on!

Beyond Two Hours (finally!)

Finally did it! 15 miles today, my longest since Badwater. It was also the first time in 6 months I've worn a pack and carried water while running. Two hours and 35 minutes, very easy pace. I met Doug at Cottonwood Glen Park, 6 miles from home, and ran most of the remaining miles with him. We talked spring/summer racing plans.

He did sign up for Leadville. The other day he said he felt like he should sign up for it, just to motivate himself to get in shape. So he did it, crazy nut, but we high-fived over it. Of course he spends much of the year in the Leadville area, so he is more acclimatized and able to train on the course, so it makes sense.

I'm opting for Lean Horse if I do a summer 100. I can do without the hypoxic stomach, brain and all the other parts starving for oxygen up in Leadville.

My legs were tired, but they felt much better than yesterday's ten mile run where I tried to push it. We stopped at a porta-potty during the run and as we stood around drinking our water, I remarked that 15 miles is a struggle right now, when just 6 months ago I was able to run 50+ miles a day on consecutive days. Weird, but true.

Regardless, I'm dropping my entry form for the Cornbelt 24 Hour in tomorrow's mail. It's only 17 training weeks away, but I know I'll be ready.

It's over 60 degrees today and I cannot get motivated to paint today. I only have one more day off and today is the last warmish day predicted until next week. I think I just need a break from working on the woman cave. I could use a nap.

The Rule of Twos

Today I went out with the noble intention of running 10 miles at a steady pace and throwing some strides in. It worked, I got my strides in, but the return trip was a good minute per mile slower on the average than going out. Partially because it's downhill on the way out, but mostly because my legs are fatigued and I was bonking, running on nothing but oatmeal and a banana at 11:30 am was not a good idea.

The lessons will be repeated until they are learned, right?

All the way back I was trying to push my fatigued legs to turn over, and by 8 miles I had to keep reminding myself of the Rule of Twos. After I pushed myself through my final strides, my recovery was so slow I thought I was going to end up walking. I really wanted to.

The Rule of Twos? As in, I can deal with anything for 2 miles. Or I can deal with anything for 2 hours, 200 meters, 2 days, whatever it is.

If you stick with something for two weeks, that's usually enough to establish a routine, and you can push through the fatigue of starting out again. I'm experiencing the discomfort of losing the speed aspect of my fitness. I feel like everything else is intact. This is the first of two weeks that I'll need to make myself stick carefully to my plan to establish a training pattern again that includes regular hills and speedwork. My legs are screaming now, but after two weeks it will be easier.

Tomorrow I'm planning to run 15 miles with Doug on the bike path. I have been procrastinating on doing anything longer than 2 hours, but now that the weather is nicer, I have to take advantage of it.

I am off this week, it was supposed to be my vacation, but I've had the endless parade of repairmen and I've been spending my time furnishing and painting the outside of the cave. Here's how it looks as of today:

I got a storage ottoman so I can stuff all the junk in there. I don't work well in a cluttered space. I've been trying to figure out a few things to put on the walls. I want them mostly bare, but they needed something. So finally, after 18 years, I hung my Ph.D. diploma on the wall. I dug it out of the cheap frame where it was hiding in the corner, dusted it off, and put it in a nice frame with a mat.

Cave-worthy.

Dam! Y2K Redux?

Here it is the second day of January and we are finding that the old year roared out with some interesting twists.

This morning Dennis and I went for a run together- which is a rare event anyway, but we met Connie, Tom, and Doug up at Maxwell Open Space parking lot and did a 10 mile run on the hills and over the dams at Horsetooth. I warmed up a little on the flats before we started so I got more than 10.

This is the best hill workout around, and there was almost no traffic today. Climbing up and down Dixon Dam, Soldier Canyon Dam, and Dam Hill was enough to get my legs screaming, after the 5K yesterday. I'll feel the effects of the last two days tomorrow for sure. It was 19 degrees when we started, but it warmed up nicely and there was almost no wind, which is unusual for this time of year.

Speaking of wind, the other day, December 30th, when we had the 75 mph gusts, a huge tree limb fell down and part of it broke off and impaled the roof of the woman cave. It's a good thing my neighbor told me about it yesterday or we wouldn't have known. That's a new roof, so it is still under warranty. I'll have to call on the roof tomorrow, before it snows again.

All we could see was this innocent looking branch. But it tore a fist sized hole through the roof, all the way through the boards under the shingles. There's no interior damage, fortunately, but we need to get it fixed before the next snow.

Then on December 31st, some time during the night, the hot tub died. Just croaked. No warning, nothing. I opened the lid on the morning of the 1st and there was nothing on the display. The water was cold. We tried the breakers, nothing. Dennis pulled the guts out. Nothing he could figure out. So I'll have to call the repairman again. He's like an old buddy now. This is going to be the third repair visit in the past year and a half. Might be time for a new hot tub. I hope not. We'll see what the bill looks like this time.

I'm starting to think that maybe Y2K arrived 12 years late and attacked our hot tub. Or maybe there's a hot tub virus going around. Anybody else have this problem? Or maybe it's the Mayan calendar, which predicted the end of the world for hot tubs in 2012.

The woman cave has further evolved to have a desk. I also picked up some simple bookshelves for $17 at what might be the last remaining K-Mart. And I've picked out the colors for the outside. It's almost warm enough in the afternoons to paint this week- supposed to be in the 60s, maybe even close to 70. We have crazy weather here, so we'll see. I'll have the repairmen out this week so I can pass the time by painting.

I picked a wild color for the front door, but a slightly more subdued tone for the siding. The trim will be white. I think it will look oh so cool. Can't wait!

First Day of Spring, First Race!

Since I couldn't be in Arizona, I decided I might as well support the local race, the Runners Roost 5K. It was fun to see so many runners I hardly ever see anymore!

New Years Eve Dennis & I celebrated with some champagne and the Buffaloes in the Woman Cave. It's evolving, we bought some furniture and I'll start working out there this week!

We celebrated New Years in the Greenland Time Zone (4 hours earlier than here) went to bed early and woke up late. We can't stay up that late, and the race wasn't until 10. That's my kind of race. Dennis was going down to Denver to see his mom and pick up the desk for the woman cave.

I needed a good warmup before the race, it's always scary going into something fast when you have slow legs. I've been doing strides, so that helps. I did a few miles and strides before the race, running by myself on the back streets of the course where I didn't see any other runners. I always feel sort of ridiculous doing strides, being as slow as I've become. It must look like a track and field movie in slow motion, starring a short-legged runner with bad form.

I ran 23:05. I was hoping I could make it under 25, so this was good. I didn't feel like puking so I didn't make the extra push to get under 23, I probably could have put the hurt on if I'd started when I saw the finish line, but I was uncomfortable enough. First mile, 7:06. A bit fast, faster than I thought I'd run, but surprisingly not too uncomfortable by the end of it. Two miles, 14:13. Wow, even splits. Third mile, 22:22. I slowed down. Then after I finished I found out the second mile marker was off. So my last two miles were probably more like 7:30 ish.

There's nothing like running your first 5K in a gazillion years to give you a reality check. I've got work to do. It's the first day of spring, tomorrow I'm going for a run up at Horsetooth with some friends, and I'm ready for action.

Happy New Year! I'm off to help Dennis set up the desk in the Woman Cave with the Buffaloes.