Zumbro Pacing

This year instead of running Zumbro as part of my racing schedule I decided to pace a 100 mile runner. I had considered registering for the 50 mile race but with the race so early in the season I was hesitant to commit to that so running 2 loops as a pacer gave the opportunity to run farther than the 17 miles I did last year.

I arrived at Zumbro River Bottoms at around 4:30 after leaving work about 2 hours early and thought I might see my runner coming in after her second loop but I missed her by about 15 minutes. I hung out at the race start by the fire chatting with many trail running friends to unwind some before heading back to the minivan to try to sleep. It is difficult going to bed that early but imperative to get some sleep before starting to run around 2 am.

I went to the minivan to catch some zz's and set my alarm for 8:30 planning to head back out to the start to see my runner finishing up her third loop. She had another pacer planned for her fourth loop which left me with pacing the 5th and 6th loop with her. There was some confusion at first when her "coach" told me that he and his girlfriend were running two loops with her. I was surprised as our initial plan was for me to run the final two loops. I had to remember that this race was not about me and indicated that I had planned on running those final two loops but that it was ultimately up to Janet as to what she wanted. Mike, her husband and excellent crew, decided that I would take the 5th and 6th loop and the other two could split the 4th loop. This was excellent news for me as I really wanted to run those two loops. This was something I had been looking forward to do doing (and was training for to be ready) since about January when Janet and I connected and agreed to have me pace her.

After seeing Janet and her pacer's off on their 4th loop I hung out at the fire for a short while and then headed back to my bed in the minivan for another cat nap. I am liking the "car" sleeping set up I have going in the minivan. Both of the back seats are removed and I lay out two cushioned pads with my sleeping bag and pillow. It is almost just as comfortable as my bed at home. Well maybe not that comfortable!

This time trying to get to sleep was more difficult. I set the alarm for 1:30. Getting back to sleep took longer knowing I had to be up again in a matter of hours. I also kept hearing car doors slamming for what seemed like constantly. It felt like a musical of door slamming! I was getting quite angry thinking why in the world is everyone slamming their car doors! I know it was not as many as I thought but when you are trying to sleep it sure felt like it.

Eventually the alarm rang and I got up and started getting ready for many hours on the trail. It was dark, of course, and I headed out to the fire to wait. The wait was longer than I expected as she came in about 3 am. Not much time is spent at aid stations as it is better to keep moving at all times. Way too tempting to not get moving again if too much time is spent in the aid stations. We were off around 3 am. We were mostly walking at this point as Janet had already completed 67 miles when I started out with her. The trails were muddy on the first loop but were in quite good shape even then. Only a few spots of needing to go through the mud. I know Janet's shoes were wet and muddy but mine stayed relatively dry or dried out quickly when they got a little wet.

Our pace was around 21 minute miles or so. Janet was moving very well for what she had already completed up to this point. I did most of the talking and hoped that I did not talk too much. I definitely had more energy at that point. I guess that is the point of pacing, hey? To be able to run with someone that is alert, awake and running(or walking) with fresh legs. I hear the night hours are the slowest and often a 100 milers lowest point. Once the sun comes up they seem to get energized once again.

My goal was to keep Janet moving and not hold her up at aid stations as I know she liked to get in and out of aid stations quickly.

We watched the sunrise during that 5th loop and arrived back at the start/finish line aid station in about 6:25 hours. I hurriedly changed out clothing as I knew it would be warmer on this second loop. I decided to change my shoes but regretted this decision as my toes seem to hurt in my new pair of Altra's. I ended up asking Mike if he would get my shoes that I had been wearing to change back, which he did. I was able to change back at aid station 2 I think.

We continued on and were moving at a very fast power hike with very little shuffling or running down the hills. It was my job to make sure that Janet was drinking enough and I took this job very seriously. I had set my watch to give an alert every 10 minutes to remind her to drink. She did not always listen to me but I told her to be mad at the watch and not me. Every aid station we went into Mike was waiting there for us and checking her bottles to see how much she was drinking. I often heard she was not drinking enough. I joked with Janet that if she did not drink more Mike was going to fire me as her pacer.

I was quite impressed with Janet's perserverance in finishing her race. Her goal was 30 hours and we finished in 31 1/2 hours which was quite an improvement over last years time which had been over the cutoff by about 4 minutes. There was even a few times when Janet would leave the aid station ahead of me and I needed to catch up.

I know that Janet was struggling with stomach issues and actually felt guilty for feeling so well. I was out on the trail for 12:21:06 which was a new time record for me. I covered a total of 33.79 miles. Not a new distance for me but definitely new time on my feet record. I was definitely exhausted after I was finished. I changed and sat at the finish line watching other runners finish their races and once I sat down I got tired immediately. Had to take a nap in the minivan before driving home as I was afraid the drive home would put me to sleep. All in all I had a great time pacing and would definitely consider pacing more in the future. It is good practice for me to help someone else achieve their goals and do something that is not "all about me".

Garmin Stats:
Miles: 33.79
Time: 12:21:06
Elevation Gain: 4,870
Avg Pace: 21:56
Moving time: 11:18:54
Avg. moving pace: 20:05
Calories: 2, 569

2015 Goals and Aspirations

It was so easy picking what races to run in 2014 once I decided my goal was to "Shoot the Moon" with UMTR trail series. This year has been a struggle choosing my running goals.

At this point I have registered for a few races (Ice Age 50k and Black Hills) and have committed to pace a 100 mile runner at Zumbro 100 in April.

My main goal for this racing season will be centered on completing my first 50 mile race. I have chosen the Black Hills trail race the end of June.

Shoot the Moon Accomplished!

http://www.umtr.net

The UMTR annual Banquet is held in November every year. This is their annual meeting along with the celebration recognizing the various Trail Series achievements. This was the culmination of my season of racing and being recognized for completing all 17 trail races in the series. I went expecting to receive this award along with earning the Overall Women's for the series. This was earned as a result of running in so many races (they only count 8 races, but going to all races I often came in first as no one else in the group was running that race). I am definitely a back of the pack runner and in a large field of competitors will often come in almost last place.What I did not expect was to receive the Trail Runner of the Year award. This I do not feel I deserved any more than many of the other members.

Being presented the "Shoot the Moon" plaque made by Julio

Really Cool plaque including all the races I ran in order to earn it.

This award came with a check by a very generous sponsor, Bill Pomeranke Realty

Being presented with the Trail Runner of the Year Cowbell

Awesome Cowbell award

Plaques were made by Larry

Was actually feeling rather embarrassed at this point. Guess I don't deal with attention so well.

 

Icebox480

This was the final race of 2014 and I considered this to be a "bonus" race as it was not part of the Upper Midwest Trail Runners Trail Series. This was the second year running this event. 8 hours of running on Whitetail Ridge Bike Trail in River Falls, MN. I have a love/hate relationship with this trail. The course was expanded this year to a 7 mile loop from the 10K loop of last year. This is maintained by a off road bike club and they have done an excellent job both creating and maintaining the single track trail.

My goal for the day? Run a new to me distance of 35 miles without pain. Last years race involved several loops of outside knee pain and I was not very happy when I was done. Last year's goal had been 50k and I completed that but with much pain. So with 7 mile loops my goal was to be able to start that 5th loop by the 2 pm cutoff time.

Refueling at the Break the Stigma Aid Station

With Julio, founder of Break the Stigma Project

Photo Credit: Todd Rowe, I believe this was at the main aid station

The first three loops felt great. The fourth loop however was where I hit my wall without recognizing that it was happening. When I ran past the Break the Stigma aid station at about 4 miles into the loop I was questioning my sanity and why in the world I thought I liked to run long distances. I was so mired in these thoughts that I did not recognize that I was hitting the wall. As I ran past Julio and the other volunteers all I could say was that I was no longer having fun! I had huge doubts as to whether I could manage a 5th loop and at that point I did not even want to.

I came into the first aid station around 1:40 or so. I had plenty of time to refuel and head back out. I questioned the race director should I go? What if I did not make it to the finish line by the 8 hour cutoff? Would any of that loop be counted. I was told no. None of that loop would be counted. Now what? After wasting time trying to decide I finally thought, "what do I have to lose". Even if I don't make it I will still know that I completed the distance just not in the allotted time. I threw caution to the wind and headed out on loop #5.

I obviously broke through the wall because all of a sudden running did not feel so bad anymore and I started having fun again. (well as much fun as you can from miles 28-35!). I was actually running faster and I started to close the gap with another gal that I had been behind for awhile. This was a runner that I had also been running near at last years race.

I believe I caught up with her about two miles out from the finish and we decided to run each other in. I was running behind her and after the race was finished I wondered to myself if I should have asked to pass her. I just might have run slightly faster were I in front. I finished the 35 miles under the cutoff. My time on the Garmin was 7:52:01. (You can see my Garmin info HERE) I had achieved my goal of a new distance beyond the 50k. 35 miles and done in less than 8 hours!

Race #17/17 The Great Pumpkin Chase 10k

This was the last and final race in the Upper Midwest Trail Runners Association Trail series. This was my 17th race completed in the series. If you have been following my race reports you will see the first one started with Zumbro 17 mile in mid April and ended on October 25th with this nice and easy distance of a 10k trail race in Lake Elmo Park Reserve.

I arrived at the race early for packet pickup. One nice thing about fall races is that they start later in the morning so I can get more sleep! The weather was nice with no rain. This fall has turned out to have some really good weather on race days for me.

We gathered UMTR members and took our trail series race group photo. Smaller turnout at the race than some of the larger races but still a good representation of members. I am sure there were other members that were not in the picture.

Janet, Stephanie, Mike, Rick and Nora

Our course was to be two loops of the cross country ski trails. The second loop was actually a reverse of the first loop which was nice as we were able to see other runners, both in front of and behind us.

I really had no goals for this race but to run it at my best pace of the day. With 17 races this spring/summer/fall I did not want to push myself too hard. I was able to maintain a good overall pace for a  trail. There were very few hills and they were more like rolling hills. After having run this course I would like to come back to do some classical cross county skiing on it this winter. I did walk some of the steeper hills but ran the majority of this race.

The finish was a nice downhill sprint to the end. Much better than an uphill finish! Being the last race of the series I found myself thinking too much about how many miles I had left to go. Knowing that this finished my goal of "Shooting the Moon" I found myself counting down the miles to completing that goal. As Mike mentioned sometimes running these shorter races seems harder than a 50k race. I can agree with this as it takes my body a good 3 - 4 miles to really warm up and by then the race is just about over! I also run at a much faster pace in the shorter races as is to be expected.

Down one more hill and it is done!

Sprinting to the finish line. Well it felt like a sprint to me!

Finished!

Waiting for Nora to come in. Happy to have accomplished my goal for the season!

Traditional Nora and Janet picture at trail series races.

Even though I set out with no goals for this race I managed to set a new 10k PR. My finishing time was 1:04:50. My previous PR for a 10k road race was 1:06:39 set in October 2012 which was actually my second 10k race.

Race #16/17 Wild Duluth 50K

Saturday, October 18, 2014

This was the second to last race of the trail series. The required race was the Harder 'N He!! Half Marathon but I decided to take the risk and run the 50k instead. I ran the Half Marathon last year and wanted to step up the distance for this race. Plus it has been several months since my last 50k and I was itching to run another ultra.

I decided to go up to Duluth on Friday night and a running friend offered to let me stay at his house so that I would not have to car camp. I accepted the offer gladly as I was not looking forward to sleeping in my vehicle in 30 degree weather. I took half the day off Friday and headed up to packet picket early that afternoon.

The drive up was beautiful with the changing colors still visible on the trees. I drove up with Mike, who had offered to run with me for the entire race. I couldn't afford a DNF this late in the trail series so looked forward to having company on the trail for the entire race. Plus it is just more enjoyable to run with others on the trail than to spend the entire day running alone.

We stopped at the start of the race to get a feel of what the first part of the course would be like. This years race began at Chambers Grove Park in Fondulac, MN on the double track bike trail. It is a nice trail and makes for good trail running. 

Chambers Grove Park checking out the course start

Hiking in on Friday night to get a feel for the start.

After we hiked in about a half mile and back out again we headed to Superior, WI to pick up our host, David,  and head back over to the packet pickup. We also planned on meeting others for dinner at Pizza Luce in downtown Duluth. We had a good crowd at dinner (about 12 of us) and I treated myself to a veggie lasagna. One of my favorite foods that I don't really eat anymore. It was quite heavy but tasted very good.

We got back to David's house in Superior not too late and started race day preparations before trying to get some sleep. I had my alarm set for 4 am. We had decided to see the 100k racers off at Bayfront Park that morning at 6 am before catching our bus to the start line at 7 am.

Our bus had many UMTR members riding and we also caught up with Melanie who we were going to run with. She had posted about this being her first Ultra so I offered to start the race with her.

UMTR Group Photo before the 50k race start

I had agreed to take the UMTR banner group photo before the race. Once that was taken care of we milled around at the start line waiting for the race to begin. It was a little chilly with the temps being around 38 degrees. It was predicted to get in the upper 40's that day for a high.

Sheila Johnson Coffey and I trying to keep warm!

Start line race director briefing.

 After the race briefing we were off. A short loop around the circle drive and then up into the bike trails. As with most races the start often starts with a bottle neck but considering the first part of this race was uphill I was not that disappointed with needing to walk as I would have walked up the hill anyway. Once we got further into the trail we were able to start running. I did not get a picture but with the switch back trail it was a neat sight to see a line of runners working their way up the hill along the trail.

As with most of my other races this summer my calves were really tight for about 4 miles at the start. Nothing really helps to get them loose but just to run through it. Once they loosen up the running is good. This race start was extra tough as it is tough to climb with tight calves. Once my calves let loose the running started to feel good.

Congo line of runners on the bike trail.

We had a good time talking and taking pictures along the trail working our way up.

Back side of the power lines

With the different course this year they included a small section of the power lines that Eugene Curnow and Voyager ran. When I heard that we would see the power lines I did panic slightly. It was not as bad as I thought though and we really only climbed one or two inclines. Nothing compared to the climb during Eugene Curnow race.

Spectacular view at the summit of the power lines.

Descending a section of the power lines.

I found the first half of this race to be challenging as I was feeling tired and slightly wore out. My body was not cooperating and I was just waiting to hit the comfortable running stage. Took me several hours to get to that point but felt much better for the second half of this race. It is almost as if my body takes that long to figure out that I am not going to give up. It was a gorgeous day to be out on the trails and the weather was perfect.

My plan for this race was to maintain an average of an 18 minute pace. Well actually that was worse case scenario as I was hoping for better. With my rough first half I realized that the 18 minute pace was realistic for this course. This pace included the aid station stops as well. I have been trying to keep the time spent in aid stations to a minimum so that I continue moving forward at all times.

I had a drop bag at an aid station around the half way point (Magney-Snively). Here I would refill my pack with gels and Perpetuem for my 10 oz bottles. I set out to consume a gel every 40 minutes and drink at least one 10 oz. Perpetuem bottle between aid stations. I found this combination of fueling to work very well at Moose Mountain Marathon. It worked well for this race also.

Mike, Melanie and I enjoying the view

Mike

Melanie

This section of the SHT includes lots of these stairs on the climbs

Lots of River Bridge crossings. Glad they were bridge crossings and my feet stayed dry.

Melanie and I

Climbing Ely's Peak

Ely's Peak with all the rocks.

Overlooking the Lake as we are coming closer to the finish line.

After leaving Spirit Mountain Aid station I started feeling much better and was able to pick up my pace. It was at this aid station that the first 100k runner passed us on his way to the finish line. The second place runner was about an hour behind him and we fully expected to be lapped by him.  As it turns out we were only passed by one 100k runner and we were able to outpace any of the others. I had been doing lots of hill training this summer so have definitely improved my ability to run more efficiently downhill. As we kept going we realized that Melanie had fallen further behind and we could no longer see her on the trail. I was looking to make up the time lost on the first half of the day so wanted to achieve some negative splits to see if I could make my goal of a 9:12 race.

Mike and I at the top of Enger with the Peace Bell. Had to stop quick to take a picture!

I was looking forward to the last climb to the Enger Tower. I knew once we made it to the bell the running would be all downhill after that. This is where I hoped I could make up lots of time. I cruised down the hill toward Bayfront Park and the finish line and was able to pass quite a few runners on these last few miles.

I finished this race feeling tired but feeling good! This was my fourth 50k since a year ago last September and while it is a tough race I would run it again.  I just missed my goal of 9:12 but finished in 9:23 so was very close. Maybe next year I can do better. I am glad that I bumped this race to the 50k and had a great day out on the trail after working through some issues on the first half of the race.

50k Elevation Chart

Next up is the last and final race of the UMTR Trail Series. I am very excited that it is just a 10k and a local race!