Harder ‘N Hell Half Training: Week 10

Less than 2 weeks to the race. There’s not much else I can do to help myself, but a lot I can do to mess up. Pressure’s on.

Monday: rest
Tuesday: 3 mi, trails (Bagley) + 3.9 mi, road
Wednesday: 5 mi, treadmill (6×800 @ 11:19 pace)
Thursday: rest
Friday: 4 mi, road
Saturday: 6.6 mi, trails (First 3.3 miles of race course)
Sunday: 8.4 mi, trails (Magney Snively lot to Ely’s Peak and back)
Total: 31.1 mi

This was the last difficult week I’ve got planned before the race. I think my knees and hips will thank me.

I had to get creative with my workouts in order to fit in mileage this week. I had a lot of stuff due for school and needed to meet with my group. I ran before and after class on Tuesday to make the magic happen. Wednesday I got home late but still wanted to fit in a workout, so I tortured myself on the treadmill with some longer repeats. It kind of sucked.

I decided to ditch a longer run over the weekend in favor of two grueling back to back workouts, just like last weekend. Saturday went well, but I’ve now banned myself from the race course. It’s starting to irritate me. I need to look on it with fresh eyes on race day, not think “here we go again” with a groan.

Sunday was a gorgeous day, and I wanted to get up the North Shore to see some fall colors, but I didn’t have time to fit in the drive on top of a run. I decided to run from the Magney Snively parking lot to Ely’s Peak and back, which I thought would be easier than it was. Nope. 1154 ft of elevation gain, an ascent that felt never-ending to start the run, a descent that was steep enough to slow me to a crawl near the halfway point, which I then had to ascend, and it may have nearly killed me. My legs were beat to hell by the end of the run.

From here on out, I’m easing off on the difficulty of my runs. I’ll probably still do some trails, but nothing too challenging. I want my legs fresh for race day, but of course I want them to remember how to run.

Summer Wish Lists

Months ago I planned a gear wish list and a State Park run wish list. Summer’s over, both meteorologically and astronomically, so I’m evaluating what I thought I wanted/needed and where I thought I’d go against what I actually acquired and achieved.

My gear wish list:
High priority
2 new sports bras I got one, which I like ok.
Head lamp I didn’t get a head lamp and just borrowed one for the solstice hike, but I didn’t need one anyway.
Handheld water bottle I got two during a sale and I use them all the time.

Medium priority:
New hose for my hydration backpack I haven’t touched my hydration pack all summer so there was no need to get this yet.
Second pair of running shoes Not in the budget.
Running shorts that actually work for me I have three pairs, and like two of them.
Body Glide Purchased and repurchased.

Low priority:
New hydration backpack Nope.

I am actually surprised at how I did. I thought I had more gear on the list than it turned out. I still think I need a better hydration pack for longer runs, but it can wait. The handhelds are nice and I got a great deal on them. Shorts are great, I like them a lot better than capris. Body Glide works, though it’s not as slippery as I thought. This is the only way capris are superior to shorts – less friction. My shoes are going to be cooked by the time I’m done with my goal race, so I’m thinking rotating through two pairs will be my SOP going forward.

My State Park trails list
Banning No
Jay Cooke Yes
Gooseberry Falls Yes, just in the nick of time
Split Rock Lighthouse Yes
Tettegouche Yes, kind of
George Crosby Manitou No
Temperance River No
Cascade River No
Grand Portage No
Soudan Underground Mine No
Itasca (maybe) No
Lake Bemidji (maybe) No

So I didn’t do very well there. Once I signed up for the Harder ‘N Hell Half, I felt like I needed to spend my time on those trails, learning the course. I might go to Lake Itasca in a couple weeks, but not to run, so it doesn’t count.

I’ll have a similar gear wish list for fall, and maybe some more generic running goals. At some point, listing off state parks is going to get old.

Harder ‘N Hell Half Training: Week 9

Another great training week. It’s all or nothing for me this training cycle, I guess.

Monday 4.3 mi, road
Tuesday 7.1 mi, road
Wednesday rest
Thursday 3.4 mi, treadmill (8×400 at 10:31 pace)
Friday 5.3 mi, road
Saturday 7.6 mi, paved trail (Gitchigami Trail starting at Gooseberry Falls)
Sunday 8 mi, trail (Superior Hiking Trail, Castle Danger to Nestor Grade)
Total 35.5 mi

I didn’t do much on the trails, I guess. Only one true trail run, and… ugh. It deserves its own post. I haven’t done a trail review in awhile so I’ll do one.

I really wanted to do a 10 mile run this weekend, but I needed to meet with my senior design project team both days. I think doing the back to backs was a good compromise. I only saved a couple miles, but at the pace I was going on Sunday, two miles extra would have added an extra 40+ minutes. It was a rough, muddy, buggy run.

I only have three weeks to go before the race, so I’m going to be stepping back the mileage a bit. I do wonder sometimes how I’ll ever start running the mileage needed to run marathons and ultras, because this felt like a pretty significant commitment of time, and most of these runs were on roads rather than trails. A somewhat depressing thought.

Making Do

I have been hoping to have great weeks of training for the final four leading up to my race. It’s possible, of course, as long as I stay healthy and use my time wisely.

Tuesday the weather caught up with me a bit. I didn’t start running til after 6PM, and I ran 6 miles in just shorts and a tank top. My arms and hands were cold by the end of the run, and it took a bit before I got full range of motion back in my hands.

Wednesday I had planned a hill workout and it rained all day, plus I had a crap day at work, so I decided to swap my Thursday rest day for Wednesday. Fine, fine. I like having Thursday as a rest day because I usually have an early day that’s both physically and mentally taxing, but I figured it wouldn’t be a big deal.

It rained/misted Thursday, too. Most of the day. Which, for me, started at 7:30 (normal for a full-time working person, but I’m a student, so that’s weird) and ended at… also 7:30. Well, I got home at 7:25. I was tired, hungry but also not feeling well thanks to eating a well done burger for lunch, and not pleased that I wasn’t going to be able to get a run in. I do have space in the week for two rest days, if I want to take them, but I am cutting back my long run while still hoping to hit around 36 miles for the week, so two rest days would mean another longish run in the mix.

Instead I hopped on the treadmill and did 8×400 at 10:31 pace, with 0.1 mi slow jog recovery between. Improvisation! I genuinely dislike running on the treadmill, especially when it’s not 50 below zero, but I didn’t want to run around after dark in the fog, and I would have had to skip the speed workout for the week, so it was treadmill or nothing. Many times, I’d have chosen nothing… and then chosen nothing again for days or weeks at a time following. Sometimes it’s perfectly fine to choose to do nothing. I did on Wednesday and I feel no guilt about it. However, I am going to pat myself on the back for the very minimal achievement of finding a way to work out despite being tired, cranky, mildly nauseated, and mentally taxed. It’s not something I’ve always been able to do.

Harder ‘n Hell Half Training: Week 8

Week 8? Yikes.

Monday 4.5 mi, trails (Bagley)
Tuesday 5.6 mi, road
Wednesday 6.3 mi, paved trail (Lakewalk, 50 mins at tempo)
Thursday rest
Friday 5.5 mi, road
Saturday rest
Sunday 13.5 mi, trail (SHT, Harder ‘n Hell Half course)
Total: 35.6

I’d call that a good bounceback week. I ended up with two rest days; the second was semi-planned, as I could have done a short run, but there was no need. After all those days off, I didn’t need to ramp up the mileage too much. My dad came up to visit on Saturday and we did some creative engineering to fix my car window, and then we went to see A Walk in the Woods, which I read over the summer. We enjoyed the movie even though it departs greatly from the book.

Wednesday was a rough day. I was not feeling speedy, but I pushed it longer than the prescribed workout (40 mins) because… well, because I could get another 10k done for my Strava monthly challenge. That’s really stupid but it’s true. Ugh, Strava. Too competitive. I didn’t feel that fantastic and my lower back was a little crampy during the run, which I pushed through because I need to figure out how to push through things. Unfortunately, once I slowed down after the tempo portion of the run was over, my gut felt horrible and crampy and I ended up having to walk my entire cooldown to avoid anything gross from occurring.

I was using Wednesday as a test to see if I was going to run a race this upcoming weekend. I haven’t raced since the Park Point 5 Miler, which wasn’t the best, so I thought maybe another 5K before my half marathon might be fun. Since my speed session didn’t go so well and I wasn’t hitting the paces I wanted to hit to even have a prayer of a decent race, I decided not to sign up. Why risk my real race with some race I’m not in any kind of shape for? I was only going to run it if I felt like I could beat my PR, and I don’t think I can.

Sunday I ran the Harder ‘n Hell course from start to finish (or thereabouts). It was rough, but I think I’ve gotten some things figured out. It took me 4:23 to finish, so that gives me a benchmark. I didn’t stop on the Stairway to Hell, so that was also good! I ate two Snickers bars, which seemed to work well. They’re easier to open and eat than Clif bars and not as messy as the other granola bars I eat, and I didn’t feel sick when I ate them. I did feel pretty thirsty, and I was rationing my water at the end, but I will be able to refill at an aid station along the way. I just need to start eating earlier in the race, because I was dragging in the middle of the run once again. I also plan on only running short, flat, easy runs the week of the race, so my legs won’t be as beat up. Granted, the course is murder on them, but at least they’ll go in feeling ok. I was “flying” (relatively speaking) once I was on the pedestrian bridge crossing the freeway, so that was nice. Especially since I’d just gone on a nearly mile-long descent that tested the shocks on my knees to their limits.

I know I can complete the race. And maybe I won’t even come in last. I looked up previous race results and 4:23 would not have been last place in the last 3 years. So that’s good! Of course, this year could be the year everyone is super speedy, BUT, still. To know that even if I did come in last, I wouldn’t be unexpectedly slow, is a confidence booster.

Four weeks to go. Only the next two really matter, since it takes awhile for training to actually take effect, and the final week I won’t be doing much anyway. I just need to stay healthy and able, and get to the starting line in one piece.

Harder ‘n Hell Half Training: Week 7

Another wasted week.

Monday: unplanned rest day
Tuesday: unplanned rest day
Wednesday: unplanned rest day
Thursday: unplanned rest day
Friday: unplanned rest day
Saturday: Superior 100 Volunteering (no miles logged but I did move around a lot!)
Sunday: 12.5, trails (SHT)
Total: 12.5

Ugh. Not a good week, but I was sick at the beginning and then later in the week I couldn’t seem to get enough sleep, so I chose to rest longer in order to completely recover. Friday was spent working, then traveling, and I wasn’t able to get in a run like I’d planned.

Sunday I was all inspired by the runners from Superior 100 and probably overdid it. After 9 days off from running, I ended up running almost the entire half marathon course, and when I say running, I really mean hiking. Slow, slow hiking that took 4 hours and 20 minutes. However, at least now I know that I can handle this race even if it goes to hell. I can just walk it in and still make it under 5 hours, I assume.

This upcoming week I need to start getting my race day nutrition under control. I have been eating granola bars during long runs and that is such a pain in the butt. I need to try some gels, I’m just worried that my stomach will reject them. I don’t know why, as I’ve never tried them. I might need to carry a little something with me just to fill my stomach with actual substance, but maybe not.

I am disappointed in this training cycle, but at the same time, I have such low expectations for my performance in this race that I am not devastated. I know I can finish the race upright, even after not running for a week, so I guess I’m ready? I still have 5 weeks of training (I know only about 3 more weeks will actually have a real effect on my race, but still, 5 weeks), so there’s time for a bit of improvement, if all goes well.

Superior Fall Races Recap

“That was harder than Wasatch.” – a 100 miler at the finish, to the race director.

I will do this race someday. The 100 mile race, I mean. But volunteering was a perfect place to start.

Emily and I arrived at our communal townhouse at Caribou Highlands around 9:00. We scoped out where we needed to go in the morning, and then attempted to get to sleep before our 2:45 am wake-up call. I am pretty sure I slept maybe an hour and a half, non-consecutively. Ah well, I was going to greet runners who hadn’t even had that. (Well, except for one, who took a 3 hour nap somewhere along the way before continuing.)

We missed the first place runner for the 100 mile race as we were helping up at the lodge with the 50 mile racers. Jake Hegge finished in 19:31, destroying the course record by an hour and a half. We returned to the finish line just a little while after Jake came in, but were too late to cheer him on. There’s little fanfare for the winners of the 100 miler, since it happens so early in the morning. We didn’t have much to do for awhile, as the next runner didn’t come in until 21:03. We waited around in the cold for him to come in, cheered him on, took a picture at the finish since his girlfriend’s phone died just then, and then went back to the townhome to warm up and relax until it was time to help load up the marathoners. I wish I’d been able to sleep for a little bit, but I knew I wouldn’t be able to wake back up again. Instead, I wrote a tiny bit of this recap!

I was hooked on the atmosphere of the race, even in the early morning when few people were out. I missed the 3rd place runner’s finish (I was getting stuff out of the trailer to bring to the finish area at the time), and by the time I got back he was sitting at a picnic table drinking a beer. It was like 7 or 8 in the morning. I don’t think you see that at road marathons too often! It was COLD at the beginning and I was wearing tights under pants, a tshirt, a sweatshirt, a jacket, a bandana, a ball cap, and was wrapped in a blanket. I never really warmed up fully, so I was in the sweatshirt and both pairs of pants (mostly because I didn’t want to bother with removing my pants) while children were swimming in the pool.

My job for most of the day was to hand out finisher’s medals and belt buckles (for the 100 milers only) as people crossed the finish line. Sometimes there were very long lulls, although once the marathoners started to come in, it picked up a bit. I answered people’s questions (“Did so and so finish?” “What was my time?” “What was my place?” “Is there a lost and found?”) as best as I could. I talked to crew members and learned about their runners, so I was a fan before by the time the runner came in. I fetched lemonade and water for a few people whose crews weren’t readily available. Mostly I just clapped and cheered and talked with people. And I ate a small bowl of chili, which to me seems like such an odd food for a post-race meal. Oh, you just ran for 100 miles? Here’s some chili, that’ll sit well in your stomach!

I ate my chili while talking to one of the early finishers. I really hope I wasn’t bothering him, but he seemed interested in talking, or at least very good at faking it. He was from BC so maybe he was just being polite? I asked him a few short questions about the race, which he seemed to really like, and he loved the location. I tried to avoid looking at his toes. Or anyone’s feet, as there were a lot of feet on display that looked like they had been run over by an ATV while barefoot. Is there a way to avoid this or is it just something I’ll have to accept when I finally cross the finish line of my future 100s?

So many interesting people came through the finish line, some with their pacers, some with their family, one 100 mile finisher came through with his kids, carrying one of them. How is that even humanly possible? The power of love, I guess. I tried to hang back and let people have their moments with family and friends before handing off the swag, but that sometimes resulted in me chasing them down. 100 miles does something funny to the brain, understandably. The women’s masters winner and I were talking, and she said something like “It’s really bright out, and kind of bothering my eyes.” I told her to put on her sunglasses, which were on her head. It genuinely had not occurred to her, and she thanked me for reminding her, and we both laughed. Everyone was so happy and friendly! Only one person crossed the finish line looking genuinely upset (he seemed annoyed with his time), and even that didn’t last.

I enjoyed this race so much. I am hooked. I WILL be back, both as a volunteer and as a runner. John, the race director, was such a cool, genuine, down to earth guy. He was at the finish line greeting runners as they crossed (when he was available, I handed over the medals and buckles to him) and so many people complimented him on a great race, thanking him for the 103 miles of torture (or 50 or 26.2) they just endured. Some people even hugged me! I watched John and how he talked to people as they finished, and I thought man, I want him to shake my hand at the end of a 100 mile race someday. When a volunteer or a multi-finisher came through, he made a huge deal of it and made sure everyone knew.

Oh! NO ONE puked on me! Or even in my vicinity! So that was great. It is my understanding that most puking occurs at the aid stations or somewhere along the trail, but it was still a concern of mine.

I don’t know why this race isn’t ridiculously popular. It started in 1991, so it’s one of the older ones out there, and the course is beautiful and challenging. There might even be wolves. There were a lot of out of state people running (including the entire city of Thunder Bay, ONT) and I hope they go back home to their running communities and sing the praises of this race. Although maybe it could wait to get too ridiculously popular until after I’ve had a chance to race it? They already have a lottery in place… I suppose I need to hurry up and get stronger.