A faithful blog reader, Emily Kresse, has reminded me that I am LONG overdue for a new entry. In honor of her reminder, this paragraph is hers. Emily comes to see me at school most days and often has enough to talk about that she is often late for physics class. She is definitely someone you want in your corner. She joined cross country three years ago and in that time I have only ever witnessed her doing good things for others. Further, she is one of just a few people who can hold my baby girl without being greeted by a wailing child.
Before I get into discussing LHF, I have a few more accolades to share about the 50-miler. I found out from the good people at ultrasignup.com that my time currently ranks as the 5th fastest American this year. I hardly ran a perfect race my first time out either, so I plan to see improvements next year. Also, later this week, I get to conduct an interview with The Ames Tribune for a story on my experience. Finally, I’m beginning to feel strongly about finding sponsorship. Having sponsors will allow me to devote more time to training, have better access to equipment, and funds to travel to future competitions. Only time will tell how this all shakes out, but I’m excited for the journey.
So the LHF race is held just down the road in Urbandale, Iowa. The LHF race has been published in a variety of national running publications six times over the past decade. It is a 7+ mile cross country run featuring 8 creek crossings and hills so steep ropes are strung for the runner’s benefit. Cold, wet, and muddy are the three guarantees according to the event website. I even think more mud is flung during this race than at the recent GOP debates, if that is even possible. It is the largest cross country race in North America. Last year it had over 8000 registrants and this year it sold out in less than 4 days.
Here is the link to the Running Times article: Click Here
I managed to finish 24th overall a year ago (8th Iowan) and I won an age division award too (5th/532). It was the first race since 1999 that I finished outside the top 10. The race distance is non-standard, the times mean next to nothing, and shoes get just short of being ruined. Yet, I am back for more. It is a fun way to end a year of running. Waiting for me this year are the top seven finishers in my age division from a year ago. Additionally, I will be joining the Sweet Feet team from ISU with plans of being one of the top 3 teams.
My training the past week focused on hitting the hills, getting comfortable running on bad footing, and running hard when the conditions are unfavorable.
Sunday was the day after the state cross country meet and generally doing anything that day requires a happy pill. Since running is my drug, I managed to get out the door and put my feet to work. I went for a semi-long run littered with some gentle hills. I headed out to Ada Hayden Heritage Park in North Ames for some loops on the upland cinder path. Around 5 miles into it, I got a little dizzy and light-headed. I considered cashing it in, but told myself if I can get through 50 miles, I will certainly finish 12 miles. I still don’t know what happened, but I gathered myself nicely and actually ran a little faster over the second half than the first. Total: 12 miles – 1:21:00 (6:45 pace)
On Monday, I headed out from the high school through the nature prairie to McCarthy Park. The plan was 6 miles and 5 good hills. The prairie has a winding, hilly half-mile single-track trail culminating in a wide crossing covered in rocks. The thistles reach out and grab you and the footing is a rolled ankle waiting to happen. McCarthy Park has a soft trail through the woods, a rickety bridge crossing, followed by a steep gravel-covered ascent. I did three loops, thinking each was 1 mile when in fact they were 1.5 miles. The hills were solid practice and the footing was a good simulation forcing trust in myself. Total: 7 miles - 45:55 (6:34 pace)
On Tuesday, I was a little sore and chose to seek out a flatter route with soft footing. This led me to Nutty Woods behind Carr Pool. The trail is a great place to run featuring 2-3 miles of pancake flat terrain along the Skunk River. The trail also teases me with a half-mile loop around a prairie that is perfect for running repeats. Beyond the prairie, there are hundred-year trees that line the trail that provide temperature relief in the summer and a wind barrier on gusty days. The trail also kicks out to a rarity near Ames: a gravel road. I have been running Stagecoach Road since 2001. It has some decent hills, which I used to do hill sprints on. For this run, I carried my watch but refused to look at it. Instead, I ran simply by feel and wanting to feel zero anaerobic effort. Total: 7 miles – 46:59 (6:43 pace).
Wednesday brought lousy weather for the first time in months. The forecast the night before called for snow and wind chills in the 20s. I had scheduled myself to run half-mile repeats on the Ames High track. After some efforts to get my membership renewed for the Iowa State indoor track facility, I eventually settled on running outside. It was only raining with occasional ice-globs coupled with a stiff 15 mph NW wind. I probably should have at least worn gloves. I did 6x800 in 2:33 - 2:32 - 2:31 - 2:29 - 2:34 - 2:35 with an equal time for jogging recovery. I’m pretty happy with it, but would have liked that last repeat to be faster. Total: 7.5 miles – 47:50 (6:22 pace).
On Thursday, I again aimed for a recovery run similar to Tuesday’s workout. I headed out to Brookside Park for 6 miles with 6 hard surges mixed in on an otherwise uneventful run. Brookside is another park that I have taken advantage of on hot or windy days. ISU runners also frequent it for some of their runs. I saw four this day. Brookside Park also boasts a water fountain, modern restrooms, and several other amenities. Total: 6 miles – 40:20 (6:43 pace).
On Friday, I repeated Monday’s workout to McCarthy Park. This time, I pushed hard up the steep ascent and focused on maintaining my push well past the crest of the hill. The rest of the run was generally aerobic. I was just out getting hills and miles. Total: 7 miles – 45:43 (6:31 pace).
Saturday’s run was a completely new route for me. I stayed in bed for an extra 20 minutes that morning trying to decide where and what I wanted to do. I knew I wanted to run about 12 miles and I also decided I wanted to run the mile-long hill up Riverside Drive. I have a good 10-mile route that goes through that area, but it just didn’t get me excited. I settled on a route that took me through all of my favorite parks and after 8 miles it dropped me at the start of the Y-trails.
These trails are easily the hardest running route Ames has to offer. We take the A&B members of the cross country team there 2-3 times each fall. The hill climbs are harder than flights of stairs and three are at least 100-foot climbs. The drops are so steep that many girls manage to run faster on the climb than the descent for safety’s sake. The trails are single-track for the duration of the 2-mile route, there are four bridge crossings, and one creek crossing. It is a rite of passage for first timers to get lost. It teaches them to stay with the pack, a necessity for a successful XC team. I maintain that a strong effort on the 2-mile loop will predict a girls’ 4k(2.5mi) race time. The fastest any girl has ever completed the loop is around 15:20.
I decided to run the first 8 miles comfortably and then put down the hammer through the trails. This was as close as I felt I could get to simulating the LHF race … going hard on challenging terrain when already somewhat tired. I ran the loop in 13:21. If converted to a 2.5mi distance on a flat course, it signals a 5:20 pace effort. I have run around that pace in more than thirty 5k races, and I would label the effort level about the same. Total: 12.5 miles – 1:26:00 (6:53 pace).
For the week, I hit 59 miles in 6:33:45 or 6:40/mile. Thanks for reading. Comments encouraged.
Happy Birthday outside in the dark! Good job Dad!!!
ReplyDeleteYet again, very impressive dear! :-) I didn't know there was a Nutty Woods. Cool.
ReplyDeleteLuv u!
Yeah Emily! You are da bomb. Thanks for being awesome.
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