Seattle Ghost 2008 Race Report (aka There's always next year)

http://www.nwultras.com/ghost_main.htm

The short: What started as a 50k, ended up turning into a half-marathon with about 7 miles extra credit.

The long: It was a morning of high hopes, but should have had lowered expectations. The idea of me pulling out a 50k or marathon distance after getting back into the running game in 3 weeks is something that only movies are made of (think Run FatBoy Run).

I got up at a fairly decent time and headed to Seward Park to get there for the early start at 7am. This was my third time at this race and it was my first attempt three years ago as my first jump to doing a 50k. Seems that after three years, you'd think I would have eventually hit that number. 2006 - I dropped after passing the half-marathon point. 2007 - I finished the marathon distance and opted not to do the 50k since it was my first double marathon weekend (2 marathons in 48 hours). For 2008 - I would try and get those 31 miles in as best as I could.

So, after the usual talk about the course by one of the best RD's around (Scott Krell), a group of us took off at 7am. I ran for a bit with my buddy Stan Nakashima, but he was running at a clip that my weenie legs couldn't keep up with. I let him go ahead and made a pitstop (for a race that is considered a fat-ass/low-frills event, the number of bathrooms along the course is quite remarkable.) The pitstop was a blessing, since that mild "rest" actually got my running mojo going and I was feeling very good and very comfortable running through the course for the first half. Running on the soft-surface trail next to the waters of Lake Washington felt very liberating. I saw my Marathon Maniac cohorts, always a pleasure to see them in passing, feeding off their positive vibes. I was right on pace, hitting about sub-12 minute miles. Then something odd happened after passing the half-marathon point, my left quad was starting to seriously bug out.

I thought that maybe I could walk it off. I proceeded to walk the entire Seward Park loop, about a 4 mile lollypop loop before returning to the aid station/start/finish point. I was moving at 15 minute miles at this point and thought that I could continue for the rest of the course. I had moved for about 17 miles and figured I could go for the remaining 9 miles to do atleast the marathon distance or if I could run again, finish the 50k.

After another mile of walking, my quad was screaming. There was no shutting it up without stopping. I had to take a hard look at myself and re-evaluate my objectives. Do I suck it up and keep going, even though I could mess myself up more? Do I wave the white flag and live to fight another day? In my head, I thought, "I was able to finish a killer course like White River with little training, why can't I keep going now?" Then I realized that I was better conditioned to handle a course like White River back in July. I've been deconditioned for several months and actually convinced myself that I could pull myself through a flat paved 50k. I cut my losses and opted to have my results down as finishing a half-marathon (actually closer to 14 miles since I did the longer out-n-back) plus close to 7 miles of extra credit. So I went for about 19-20 miles today. But hey, this marks the longest distance I've done now since my original stress fracture injury. That counts for something.

So, a nice freezing soak in the waters of Lake Washington to aid in the recovery (others followed my lead soon after) and some excellent aid station & post-race food that whups the Seattle Marathon's stuff, hands down. Chicken Soup, Vegan Chili, Vegitarian HotDogs, Boiled Potatoes with Salt Dips, Candy, Coca-Cola, Water, Gatorade, etc. Always kick-ass!

The amusing things that came from this event:

- Maniac Ray "McGyver" Shaw snagging the hotdog that I made up for myself (yeah, we all cracked up once I realized what just happened)
- Shawn thinking that she was done, then finding out she had another Seward Park loop left to complete a 50k. She was ready to start boxing someone, yo! :-)
- Watching people get use to the chilly Lake Washington waters. It's always funny to see people do that shiver-shake the moment they get in.
- Scott Krell's Scotty Dog trying to eat three sugar packets without anyone being the wiser. Good thing my "no-no, bad dog!" senses were tingling at that moment.

A kudos for those that ran this course to completion and an extra kudos for those that are doing their best with trying to handle the Northwest Triple. Good luck at the Seattle Marathon guys! And to Maniac Monte: Hope you get through your 100th Marathon tomorrow!

Officially Sponsored! *happy dance*

To my suprise yesterday, a package was waiting at home in a BIG BOX from SOLE.

I'm right now wearing the really cool black t-shirt and flexfit cap with the company name and logo on them. (Pics to come later...maybe. Black is definately slimming!) And it goes well with the red sports flask they also provided! They even threw in an extra pair of heat-moldable footbeds for my regular shoes too! Thanks to SOLE and especially Claire from their Marketing Dept who was nice enough to offer this to me!

I'm no Dean Karnazes by any means, but I hope to be a positive representative for SOLE! I'll definately write up how the footbeds (and my foot) hold up after my first race since my stress fracture sidelining me and for my subsequent races after that (including my goal of doing the Cascade Crest 100).

So far, it's been a month since I've been using them and the experience is positive overall. The tendons in my right foot rarely (and I do mean RARELY) bother me during my runs now. The original pains I felt have diminished greatly and the support I get now is phenomenal. I'm also able to maintain better form, despite my muscles still needing better conditioning (which will come with time and training).

The only difficulty I'm experiencing in relation to using the SOLE footbeds is trying to adjust my laces of the shoe since the arch of my foot goes up in the sweet spot and the current lacing system I have doesn't work as well as it should. However, that's simple user error on my part and I simply have to find a better lacing method to make the shoe fit better. The other thing I have to learn is to STOP JAMMING MY FOOT IN THE SHOE! Cramming/Jamming your foot into your footwear can cause a minor shift in the footbed placement and you'll feel weird when standing in them. Slipping them on gently always works best.

Things learned so far this week:

- On a group run, figure out where exactly everyone is going and then go at your own pace - not theirs. I got smoked and slowed considerably after two miles in a 6+ mile easy run due to running a faster 8-9 minute pace versus a 10-11 min pace that my body can currently handle better. (6.43 miles in 1:06:17; traffic light stops - boo!!!!)
- Make sure you don't forget your workout clothes. Due to no running clothes, I did a 2 mile powerwalk on the treadmill in my jeans and a spare t-shirt. I had the speed set to 4.0 MPH @ 2% incline, so yeah - I got sweaty after the first 15 minutes.

I also think I figured out a good running/workout schedule for myself, but I'll see if it's successful after this week is up before I disclose it.

Happy running all!

Catch-up for the week

I'm still a bit sore from yesterday's run. We had to play the game of "Beat the Train" and I ran harder than I wanted to, causing some aggravation to my foot. It settled back in after a few minutes with the support in my shoes, but I knew that I was going to have to take today as a forced rest day in order for my foot to feel normal again and to do some serious massage therapy on it.

But so far, here's how the week's played out:

10/20 - 1 strength training set w/10 minutes of jumprope skipping
10/21 - 2.94 mi easy run in 30:33
10/22 - strength training (2 sets) w/500 meter row warm-up
10/23 - 4.2 mi easy run in 46:02 (shin pain was less)
10/24 & 10/25 - Rest/Family time
10/26 - 6 mi easy, flat run with the dog in 1:02:52
Total weekly mileage: 13.2 mi

Current:
10/27 - repeat of 10/22, more weight for squats and focus on toe lifts
10/28 - 6 mi "easy", rolling run at night in 1:01:31

If my foot starts to feel better in a few, I'll see how a strength training session holds up. Update: I was able to get through 1 set but had a constant headache that wouldn't let up, so I decided to stop and tend to my noggin.

Sponsorship would be cool

Heh heh, a guy can dream. But I was amazed to see that after I posted up an entry about SOLE heat-moldable footbeds, SOLE actually responded to me in 24 hours from it! The age of the internet is remarkable, it really is.

Well, to SOLE's credit - so far, so good. Although I'm wearing the Slim Sport versions in my old Asics Gel-Kayano 14's that I retired after running the White River 50 mile ultra as regular walking shoes, I bought two of the Dean Karnazes signature edition versions at REI as well. I took one of those pairs with me to work today to get them in one of my Brooks Adrenaline GTS 7's that I keep at work for running workouts. Followed the instructions and got those warm footbeds into my shoes. Although I'm an 11.5 shoe size, the size 11's seem to work better than the 11.5-12's when I tried them in the store. After baking, they fit even better inside the shoe.

A few hours later, I took those out for a real run. A quick massage of my feet, some mild stretching and I was soon out the door. Flat roads & concrete, easy pace, no HRM (cause I failed to bring it), and the weather was very cooperative for a Seattle October. With traffic lights, I ran just under 3 miles (2.94 mi for those counting) in 30:33. Had I not been required to stop, I'm sure I would have had a sub-10 min/mile pace instead of doing 10:11 min/miles.

I was glad I was able to control my pace and not go bananas out there. Running on concrete wasn't too bad this time. My right foot wasn't wonky (YAY for SOLE!) and the only problem I had was my left calf and shin, which I attribute to some deconditioning and my need to work on my form. The only way to fix that, more running.

Being able to run that distance with relatively minor discomfort is a good thing for me since it means that I can get back into my running routines that I enjoy. Doing 6 milers and some long runs with my running buddies at The Balanced Athlete. Participating in local ultras & marathons with The Marathon Maniacs. Being able to finally go and run on trails at the Issaquah Alps and other areas (although I got to get some new trail running shoes).

I know I won't be fast, I've never been. But I'll be happy being able to go long and not stopping until I hit that finish line. Can't say that's sponsor-worthy, but I know what I like and I know what I can do. If those SOLE's can hold up under me, I'll sing their praises too.

I'm a SOLE man

I have to write a letter to the company SOLE for their heat moldable footbeds. Although they're more pricey than your standard Dr. Scholl's, they're less expensive than custom orthodics from a doctor and work just the same if not better.

The same foot that had the stress fracture was acting up like mad. I could barely walk. I knew I couldn't have re-fractured it. What was up? After doing some serious reading, I did the following:

- Applied a cold gelpack and elevated the leg
- Did various flexibility exercises (doing foot swirls, flexing my toes)
- Used the yoga toes to spread my toes and metatarsals
- Massaged the foot, focusing between the metatarsals
- Hot water foot soaks

It eased things, but there was still some lingering feelings of soreness. I finally opted to get the last thing I needed: Solid footbeds.

Seems that SOLE is only one of a few companies that makes a really solid footbed where the whole thing is solid, not just the arch and heel. At $45 a pop, those things better be good. After just testing them without baking, it convinced me. My foot stopped hurting. It even stopped hurting outside of the shoe. The tendons and muscles settled in the right places along with the bones and joints in the foot. I bought two for my running shoes (the Dean Karnazes versions) and one version that was meant for lighter use. I actually walked and ran for two miles with the dog and my feet felt awesome! My calves and shins hurt due to being deconditioned, but the feet were feeling great!

I have an uphill struggle to get myself back to normal, but I'm more positive that I'll be able to get back into the swing of things and do the Cascade Crest 100 like I wanted.

And I ran...

I ran two miles to-day-ay-ay, everybody sing!

The treadmill was acting really oddly on my foot, so I decided to take it outside. Thank GOD for that. Although the first 5 minutes of running was with some discomfort, after waiting for a light to change to continue, my foot started to feel great! I actually ran back to my original starting point (1+ mile out) without any stops in about 11 minutes!!!

Must hope this good running mojo keeps up!

And the dead shall walk again...

After weeks of frustration, my foot is now feeling really close to normal.

I think that my purchase of a device that spreads toes out (similar to Yoga-Toes) is helping with my feet along with general massage now and replacing my insoles with a more stiffer one.

I honestly think that I'll be able to start running, effective tomorrow. Very short miles, but it's something!

Volunteerism

Since I'm still recovering (foot is feeling better though...somewhat. Have to seriously ignore the urge to run.), I still have free time. So I decided to volunteer for the Baker Lake 50k run on Sept 20th...as soon as Shawn Mc-kickyourbutt-Taggert lets me know. :-D

Even though I won't be able to run the course, seeing it in person will be nice.

Bowing out gracefully

After much thought and discussion, I'm pulling out of Autumn Leaves this year.

I haven't been able to keep up my cardio base via cross-training very well due to my limited ability to put solid weight on my foot. I'm getting better, but not fast enough. By the time I can start running again (about 2-3 weeks minimum left), I'm looking at a training time that is WAY TOO SHORT for my own good when it comes to a 50 miler (even one with a generous cutoff time.) So this leaves me with possibly doing the iUWR Marathon this year, but definitely the Seattle Ghost 50k and all races after that day.

I have to say, this is one way NOT to start out training for your first hundred miler.

The PushUp Blah

Looks like I'll have to repeat week one again or just day 1 repeatedly with the push-up routine. Seems that my tolerance is set to do 12, 12, 6, 2 before I'm completely spent.

Good news, my foot is feeling less achy. I've done the press test and the hurty feeling is less, not gone - but less.

I purchased Arthur's Suunto t6 (gotta love newly acquired toys). But now I just have to learn how to use it and setup a training program. I have a funny feeling the software from Suunto's site isn't exactly programmed to have a 100 mile ultra training program.

The Hundred Pushup

Another lunchtime spin on the elliptical for 45 minutes (5.4 miles covered, keeping my HR around 152 BPM).

Since there is no way to do CrossFit WODs with my foot the way it is right now (lifting weights is a no-no since it puts pressure on my feet like mad and aggravates the stress fracture area), I found something else to help me out. At hundredpushup.com, they have a 6 week plan to build yourself up to 100 pushups. Not bad. Simple, yet effective. I did day 1 yesterday evening and cranked out 41 pushups total (10, 10, 8, 6, 7). By the time my foot is ready for running, my core and upper-body should be stronger to handle the pounding and shock that running usually brings on.

Can't go over it, can't go under it...

If anyone remembers that song as a kid, We're going on a lion hunt, will probably remember the lines that go something like, "Can't go over it. Can't go under it. Can't go around it. Blah blah blah..."

After two weeks of forcing myself to be a stump and doing my best to not use my right foot, I finally got my ass to doing a 45 minute ride on the elliptical at work...and with actual success! No pain or discomfort in the right foot of any kind. My leg muscles were actually HAPPY for once!

About 4 weeks of doing that and I should be able to re-boost my cardio base again before I set shoe rubber to the road. Speaking of which, I've bought five pairs (yeah, five) of Brooks Adrenaline GTS 7's for super-cheap and they feel great (as good as the Asics, but with a roomier toebox and better control from what I can feel.) Hopefully they'll work for me for the rest of the training time with Cascade Crest 2009 as the main goal.

And in regards to Cascade Crest, a thumbs up to all who decided to take that adventure on again for its 10 year and a double thumbs up for those that finished.

That Bruce Lee crackling sound...

I can never remember exactly if it was Enter the Dragon or Game of Death, but there is a fight scene where Bruce proceeds to crack virtually every joint in his body by tensing up his fists and muscles right before he is about to fight (and win of course - he's Bruce Friggin' Lee!)...right now, I feel like I'm ready to crack those knuckles and thensome.

I've been off of my feet (more or less) for over a week. The right foot has bouts of sudden shock from foot flexion and having to fix the bones and tissues in that area. I've just gotten over a bout of food poisoning from the weekend, which is making me more more antsy. And the fact I have had to drive into the office for the last 9 days is making me go nuts. I hate driving in traffic and wasting gas like that.

I've got to atleast make an attempt to get back into my typical routines of cycle commuting and get my workouts back in order, the sooner the better.

Giving it a go tomorrow and try and get some ass-kicking done.

A 4-week Vacation from Running

Went to the doc and it looks like the symptoms are definately pointing to a stress fracture (when he wasn't mildly gushing on my past medical history of kicking my diabetes in the butt).

So, I'm out for 4-weeks of no running and doing alot of non-weight bearing/non-impacting cross-training for now.

I'm still confident I'll still be able to do the Autumn Leaves 50.