Saturday was a good day

On a five miler today my legs were a little stiff. Otherwise I felt great on my first run since the long training run of 32 miles last Saturday. I did spin in the garage on my bike yesterday. Maybe the fact that I hadn't been on the bike for months caused some of the stiffness today too.
The run Saturday went very well. It was my longest run since the 100K in January of this year. And the longest distance I'll run until the 50 miler at the Cactus Rose trail runs on Oct. 29. I think that's all I need to do in preparation for the 50. I don't feel the need to run multiple long training runs leading into a race. A couple medium to semi long runs back to back, along with one long run 4 to 5 weeks before the race is sufficient for me. I'll now give my body the chance to recover while still getting in good quality medium distance runs. I am doing something out of the ordinary leading up to the 50 miler though. The last race of the Alamo Beer challenge is one week before the 50 and is a 20 miler. Usually I'll only run a 12 miler a week before an Ultra so proper recovery after the 20 miler is crucial.
Back to Saturday's run.
After a breakfast of a soft boiled egg on a slice of toasted sprouted bread topped with feta cheese, I started at 6 AM, running the trails in Leon Creek. I was surprised to see a large group of runners so early. It was the Soler marathon training group. I surprised some of them as they ran on the pavement and I'd pop out of the trails onto the pavement as I crossed over to other trails. At one point, just at daybreak, the coyotes living in the creek bed began to howl. A runner looked surprised as her head was turning in all directions expecting a coyote to come out of the woods. I laughed with her as we spoke a bit as I ran on the trail adjacent to the pavement. I bid her farewell and wished her a good run as I headed back to the trails.
At mile 7 I exited the woods and stopped at a convenience store to buy an energy drink. I had my 3 liter pack on and it still had enough water for another 10 miles or so. On the road to the park, My friend Lalo stopped to say Hi as he drove to work. We chatted a little, until a car came up behind his. I reached Friedrich park at mile 13.5. One loop around the rocky technical trails in the park, where I saw a runner take a terrible fall, (he had two others with him who were at his aid) and I was at mile 18. Before leaving the park I had a banana, clif bar, and drank from the water fountain. Oh and I used the potty too.
Back on the road I reached another convenience store where I bought water to refill my pack and another energy drink. I also had gels, electrolyte capsules, and trail mix for fuel.
Mile 25 and I was back on the Leon Creek trail. It was 11:00 now and getting a little warm. It would reach 100 degrees again Saturday. Day 52 of 100+ degree days this summer, and now Fall.
I was happy that I was still feeling and running good. I had returned to taking in gels and electrolyte capsules after trying to run without them. Good choice for me.
I reached my stating point (home) at 12:15 and felt really great. It was a good run.+

Not so Long Back to Backs

The Cactus Rose trail runs are coming up fast. This year I'll be running the 50 miler so I need to get a little more serious on my weekend training runs. 50 miles at HCSNA in Bandera is just about right. This year there will be a four person 100 mile relay at the Cactus Rose! That should be exciting!
The past weekend started with my race Saturday at the Mission Possible 20K. The third in the four race series of the Alamo Beer Challenge put on by Bart's "Scallywompus events."
Saturday morning was very very humid. There had been rain the day before and the skies were threatening to open up again. Rain? We hadn't seen rain but once or twice all year! Most would agree, the rain was welcomed. Running the trail along the San Antonio river south of downtown would add to the humid conditions.
I had once again planned to start at an easy even pace, slowly increase my pace about a third in to the race, and hope to have energy at the later stages of the race to keep the increased pace. This time I stuck to my plan! Usually my lack of patience gets the better of me and I blow it.
The course was very nice running along the river but some of the loops we had to run around small parks along the way were a little confusing. 20 minutes into the race I took in a gel. At about mile 3 we ran around Concepcion park. Memories swirled around in my mind. I would spend summers at my Aunt Rosa's house on San Antonio's southside as an adolescent. My cousin Max and I would Sleep on the screened-in porch at night, eat grapes off the vine and pomegranates off the tree in his back yard and go over to swim at the Concepcion park pool. I saw ourselves as kids running around the big open grassy field behind the pool.
By mile 5 the runners were pretty spread out which made it more comfortable running on the narrow path. The water running over the rocks in the river with birds scattered here and there made for a calm feeling. Running back after the turn around next to Riverside Golf course, it was good to see and high five friends also running the race.
Mile 8 and once again it was a loop around Concepcion park. I took another gel and felt really good. I was able to pick up the pace and started to pass people. I always go in to a race hoping to just run well but the competitive streak usually emerges. As we approached the start line people yelled encouragement and we continued north towards downtown S.A. This is also a nice area along the river, built and maintained for the tourists. The pavement along this section of the river is pebbled and the foliage is thick and lush. Some of the S.A. skyline is visible from this point. We crossed over to the other side of the river at mile 11 and headed back to the finish at The Blue Star Brewery.
At one point we came up to street level and there were NO SIGNS! Do we go back down to the river or stay on the street to the finish. No one was around me. Luckily I know the area and went back down to the river and to the finish. I later told Bart, the race director, that this was confusing. I finished in 1:41:02. I was happy, not spent, won another growler (second in age group). Justin, our trainer at work, won one too! as did his girlfriend. And my Rockhopper long time friend, pacer, and trail running pal Kelli won first overall female! I hung out with friends after the race and spoke at length to a childhood friend I ran into.
Sunday it was another run on the pavement. This time in Leon Creek with other Rockhopper friends. Tom, Brian, Tim and I met at the Mainland trailhead of the Leon Creek greenbelt. We started in the dark donning our headlamps as a light drizzle fell. Tim and brian would turn around at the 4 mile mark. Tom and I were in for 15 miles. At mile 5 or so we ran into Kelli, who has won all three Alamo Beer Challenge races by the way, and Joe T. They are training for the St. George Marathon in Utah in three weeks. Tom and I ran with them for a little over three miles at a slightly faster pace. I considered this speed work. Kelli and Joe were running at an "easy pace."
The last 4 miles it was Tom and I. We exchanged training tips. Speed work has to be a part of your training for better times and/or better more comfortable running in the late stages of an ultra. Incorporating interval training is good for building heart strength. Training in heart rate zones 2,3 and four, where you'll be running most of the time in long runs, is beneficial. And visualization. See yourself performing well, or suffering through a long run and visualize what you'd do to pull through that bad spot.
2 hours and 18 minutes after we started, I was cooked. Tom ran a few minutes more. Why? I don't know. Tom's weird that way.
I got my back to back runs in. Not too long but two good runs on consecutive days. Next week I've got to go long. 30 plus. I've got a new interesting route in mind too!

Reflections

Talking with my good friend Orlando today, we reflected on the ultra distances we run. Is it really necessary to run ultra distances to stay healthy? No, it is not.
Our running group consists of people who run 50 milers, 60K's, and 100 milers. Why do we run such long distances? Everyone has a different reasons. Escape from the ordinary, Pushing to find out how far we can go, The camaraderie? I think that's it! The camaraderie. Most trail runners want to complete their run, but also want to help fellow ultra runners get to the finish.
I can't say exactly why I decided to run a 100 miler. I got caught up in the excitement of it all. And to see if I could do it.
What inspired me throughout it? Mostly my Son and my Dad, Who had passed on.
I like to compare my 100 miler to a great movie. When I see a great movie, I am reluctant to see the sequel. I did not see the Star Wars sequels for years or the Planet of the Apes sequels (OK, I'm Old) I have not seen the Batman sequels.
My hundred miler was so good, I feel no need to try another. I had so much support. My brother Andy and my good friend Tom crewed for me, I had friends very eager to pace me, I could not have done it without my crew and pacers, Marrisa, Liza, Kelli, and Kelly. And of course Chris, who stuck with me in the late stages of the run. We came in together at the finish. I don't feel the need to try and improve on that.
I think I'll try a few more "short" Ultras, like 50K's, 50 milers, and maybe a 100K or two.
But we really don't need to run these long distances for good health. A walk in the woods three or four times a week, a run now and then, and a few good workouts thrown in once, twice, or three times a week will do it.
Oh, and eat well too!

We decided to meet at 3:30 AM this weekend (Saturday) for our trip up to HCSNA in Bandera so that we may start our run promptly at 5. Austin's Tejas Trails group was to be there, and we hoped to meet up with them at 7 AM. after we'd covered 10 miles. With the Heat we've been experiencing, we try to get most of our miles in early.
On our way up to Bandera, Tim, Tom, and I talked about what we've seen running the trails. Stories about Owls, Coyotes, armadillos, deer, snakes, etc. And I forgot to bring up the time Tom chased a baby opossum up a tree! Great things we see trail running.
It was a pleasure to meet new folks to our group. Connie, Ben, and Lalo were new to the rugged hills of Bandera also. The pace was faster than normal and I was afraid we may have scared the new folks.
We started our run at 5 AM, in the dark of course. A line of 10 headlamps in succession illuminating the trail was a sight to see. We were to find out later that it was Connie's first time running in the dark! And her headlamp broke midway through our nighttime run. She handled it like a pro and turned it into a handheld.
Back at the starting point we met David and Bryan from Austin and started on the second portion of our run, the next 15 miles of the Cactus Rose course.
We met up with Joe Prusaitus (race director of many Trail races in Texas) and John Kuss from Austin as we came up on the Big Nasty. The Big Nasty is a very rocky, short but steep technical climb.
We continued on to the Three sisters. HCSA (Hill Country State Natural Area) also known as Bandera consists of very rugged trails and climbs with names like, Sky Island, Lucky peak, Ice Cream hill, The Thee sisters, Cairns climb, and The Big Nasty. All littered with loose and jagged rocks. No easy walk through the woods. So it was no easy feat to see Connie and Lalo complete 25 miles out there on their first visit.
After our run we laughed ,joked, and congratulated each other for a good run.
Leaving the park, we saw a red tail hawk grab a small bird with it's talons and carry it off across the sky! Amazing!

Heat Relief

Saturday, I went out for a 4 miler running on stiff legs due to soreness from my return to the boot-camp at work. My legs trembled as a result of the squats and lunges of two days ago. I'd been away too long and paid for it.
Sunday , a long run run with friends on Leon Creek. A cool north breeze blew in! Not cold for sure but mid 70's felt divine. A great relief from the very hot summer temps. We've had too many 100+ degree days with no rain.
Still sore, I was trotting lightly trying to bounce quickly off the ground to alleviate pressure on my still very sore leg muscles. This made my back sore! 23 miles later I was spent with sore legs and a sore back. but it was s till cool!
Monday the still cool and soothing breeze continued. 4 miles running and 2 miles walking was a bit easier today.
The heat relief was captured well in a poem written by my good friend John Palmer today. Sent to me today in an e-mail, Here it is, used by permission.

I'm out for a hike today. I'm sitting alone on the side of a hill under the trees while the wind blows. The swaying branches are causing the dappled light to move in soothing patterns across the landscape. Their creaking is like a quiet song. Its early afternoon and surprisingly the breeze is still cool on my skin. I wonder if it will blow away the heat; at least for a few more days