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Monday, July 19, 2010
Landsford Canal Pictures (by others)
A welcome site after coming off "baking" on this road! 
11:28 am edt
Sloshing fluidsHey, This article
was the best in helping me get an idea of what was happening with my fluid build-up in my stomach at Landsford Canal. I have
copied the part that I think applied to me:
"... and despite an ultra effort, calories and fluids refuse to be absorbed
from the gut and you become more and more dehydrated and fatigued? In this case, the runner should stop or walk and let the
body rest because the body needs that fuel to propel it down the trail. You must let your gut recover. As you know, running
an ultra is stressful on the body….way more stressful than many even think they know it to be. When you place demands
on your muscles to keep moving you forward, the blood in your body gets “shunted” to those muscles to fuel them
with the oxygen they need to work. And if the muscles are hogging the blood, then some other parts of the body must be sacrificed
at the expense of the muscles. Unfortunately, the gut is often sacrificed. And if you keep shoving precious fluids and calories
into a gut that cannot absorb them, then they have to go somewhere, and they may come back up and out. So, if your weight
is down and you cannot keep fluid and calories down, then you must slow down or stop – decrease the work of the muscles
and let the blood get back to the gut so that it can work and absorb like it’s supposed to."
from: http://www.ultrarunning.com/ultra/8/8_1/fluid-electrolytes-101-re.shtml
This was a fair article, still the above was the best.
http://multidays.com/blog/2009/09/16/hydration-strategies-for-ultrarunners/
and this table while appealing
for its simplicity was actually a little confusing:
http://www.succeedscaps.com/Ninebox.html
11:18 am edt
Sunday, July 18, 2010
Landsford Canal and sloshing fluidsI ran yesterday at Landsford Canal 50K and
experienced a new hydration thing for me (fluids not being absorbed and sloshing in my stomach!) I finally figured out how
to solve it , but it was perplexing because here i was thirsty and all the fluids I drink only result in me being more thirsty!
I've done a lot of races, so I'm usually all over the "right way" to do these things. I may have just been a certain
vortex where a number of factors lined up to keep me from absorbing fluids. I will give this some thought as everyone
I speak with has a different idea. Here's the garmin more-information-thancomprehensable-report.clearly see where speed and
heart rate decreased as I moved into the Qu'est-ce que c'est? mode thinking about my body.Yesterday, I was running to complete it and not have a remarkably fast run,
this being my 2nd 50K race in a week. http://connect.garmin.com/activity/40802611
Thursday, July 15, 2010
Silence Day at Rattlesnake Trail I ran the Rattlesnake Trail
50K in Charleston, West Virginia on July 10th. My time was 8:01, which was better than what I had predicted (in the 9 hour
range.) Very, very hilly! This being Silence Day (when I maintain silence for 24 hours), my run was quite remarkable. I ran
with another runner for about the last 15 miles as we had pretty much the same pace. At one point I just stopped her and explained
with hand signals (as best I could) what I was doing… she was fine with that. My silence, doe the day, resulted in
one "thank you" to someone who told me that the coffee would be ready in just 1 more minute. One "hey"
when a biker came up behind me on a trail and I moved to the side and he said hi first and I automatically responded. One
barely audible" Oh God" when I was topping a hill and saw I had a lot more to go. And when I finished, i said to
the race director "thank," but no "you" as I caught myself. He laughed and said he had that power (as
I had told him the night before that I was observing silence all day. I'm riding back to Jeff's house in Charlotte with him
and one of his friends, and they are having some fun with me since I am not talking. Much later at Jeff’s house, when
his daughter asked me a computer question, I started answering before I knew what I was doing…my excuse was there was
three other conversations and a TV going on around me and I got overwhelmed with input! I love Silence Day! I have always
had wonderful experiences and shifts in my perspectives. http://www.runningintheusa.com/rattlesnaketrail50K/
12:39 pm edt
12:38 pm edt
Monday, July 12, 2010
Rattlesnake Trail 50KWhat an interesting place to run! Mountains everywhere...none very high, but just up and down. The 50K gave me about 6500
feet of elevation climb with fast, rocky downhills. I finished in 8:01, a pretty good time for me on this course, (I had predicted
longer.) The first climb, brought forth all my negative thoughts about what I was doing out there, before I relaxed and enjoyed
my running. Race day fell on July 10th, the day I maintain 24 hours of not speaking...silence...which made the race different
and gave my day a new perspective. I think I did better than expected because I wasn't whining out loud! Here is some data
from my Garmin watch: http://connect.garmin.com/activity/39953542
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    October 31, 2010: The Qu'est-ce
que c'est? Aux Montagnes! 12 Hour run is in the books and the day could not have been finer. Maybe a race report to be published
later. I have had a busy October with runs such as Asheville Half Marathon at a planned faster pace than usual, Hinson Lake
24 (i did 6 h at a planned faster pace than usual), Point to Point Art Lope with adventures along the way, and the San Francisco
12Hour on 10/23 with a less than planned 45 miles after losing interest in the rain for 6 hours...and not getting the benefits
from my training at a faster pace! I'm heading back to CA for Thanksgiving with Erich and Ceinwyn and then a little up&down
at the Quad Dipsea!
November 1, 2011 Hi Mark,
Thanks for getting me to think about this run, the Uhwarrie
Blah Blah Blah. I ,mostly wanted to see you and a couple of others. I momentarily got excited and set my clock to get up at
7a and put two stickies on the mirror, (least I forget to register once I'm up!) Over the evening, I thought about last year's
run, maybe, #7,8,or something...and how I said I would never do it again. This was a different never than I say after a really
hard run. Not the run, just the pressure of time cut offs coming back and the registration pressure. I realized, that i would
pay attention to what I thought last year and not register. So, up at 7:05 and at 7:30 I started reading a new book by Miranda
July, "It Chooses You", and had a really enjoyable morning. I'm glad I didn't register. I will find a trail in Pisgah
Forest to run in February, since it's about four miles away from my house. If it has too much snow, I'll read. I'm not enjoying
the flow of utrarunning as much now a days; i like the running, but not the management and process, so i'll look for less
popular events than the normal gangbangvulturefest. Looks like they may need to partner with Umstead's registration site ...where
the first 200 runners got registered in "30 seconds", a reliable quote.
See ya. Alex
 11/26/11 The Quad Dipsea,
28.4 miles, 9200 feet of climb: I'm not sure what I think about it,
other than it's about the hardest run/race I have done, with the exception of Art Loeb. I made all the cut offs, the last
one by 1 minute. I almost finished last, but a couple of runners sneaked in behind me! I like the description...sounds somewhat
romantic, non?
Course:
It begins at the Old Mill
Park, then up three flights of stairs as tall as a fifty-story building, and up some more through an old horse ranch to Windy
Gap. Then it plunges down into Muir Woods across Redwood Creek and begins a tough grind up through the trees over trails named
"Dynamite" and "Cardiac." At the top of Cardiac, the course levels out before it plunges down through
the "Swoop", over the rocks and roots of "Steep Ravine" and the discouragingly steep climb up "Insult
Hill." Finally, as the course follows the relatively gentle slope of The Moors toward the ocean, Stinson Beach is in
sight a mile ahead.
Once to Stinson, you turn around an head back to the start following the same course.
Now that you have done the double Dipsea, DO IT AGAIN for the QUAD!
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