words from the pacific coast trail run

Blogger's note. I did two ultras with Bob in 2008. After the Northface 50, during which Bob fell 3 times on uneven ground, hurt is knee but finished strong, he had to take a while off to recover. This is his first race back on the mend.

Running Friends,

I have shared some pictures of my trip to CA. I thought I should add a few comments. My daughter, Jessica and her son Jason, and my son Ryan live in CA. They live between Sacramento and San Francisco. I thought it would be nice to visit them and take my Dad who is 85 and not been to CA. As we runners do, find a race to do while on a vacation. I usually look for a trail run first so that I can see more of the country side. I found the Pacific Coast Trail Runs that had a race during the time I had wanted to go. It was on the coast in the town called Pacifica. I would have rather be able to do the 50K but due to lack of time to prepare I settled on the 30K.
I stood at the bottom of the course looking up some hills. I did not realize that I would be running up to the top around 4100 feet. It was a 3 1/2 miles on mostly single track up to the top. The views on the way were so coooooooooooool!!!!!!!!! I could of taken lots of pictures but tried to keep moving. I did buy a small point and shoot camera to carry and I was so glad I had it. I thought of many of you here, who are taking interest in trail running. You would love this, I DID!. It was tough but well worth it. It was a great 3 1/2 miles up and down, mostly on the same path.
The first track was the most beautiful due to the sun and view to the many directions you and look. At time you could see the city and the ocean. If you look at some of the pictures closely you can see other runners at a distance that are making there way on the path you will go or have come from. The 50K runners would do this again with another higher climb after they ran the double loop that the 30K runners had to do.
After the first 7 mile track then we went on to the transition area to start the next two loops to complete the 30K. It started with another quick climb and then a switch back down to a beautiful valley to find another long climb to then a fast as you can go downhill to do that again. It took a lot longer than I thought it would.
My time was 4 hours and 5 minutes, an 13:05 mile average. I did hit a 6:10 clip speed on a few downhills to help my slow average. The climbs up were to much for me to manage with much running. But the downhills I ran as safely and fast as I could. Yes my quads hit later.
I still recommend finding a trail run wherever you go to see the views that many people do not get to see unless they run or hike. Thanks to many of you who wished the best for me. Thanks also to Dr. Bob Kaminski and Dr. Kim Lake for getting me fixed up enough to even be able to do this run after my 50 mile trail run set back. GET INTO TRAIL RUNNING.
Bob

Top 5 indoor tracks in the Quad Cities

Based on a wholly unscientific survey, with a sample size of one, here are my top alternatives to the dreadmill and the ice encrusted arctic wastes, blown by bone chilling winds.

No. 5 - Muscatine Y, 1/16 mile BANKED track. About 20 years ago, a well known architect/engineering firm in Muscatine designed the local Y. Why, oh, why did they put in a banked track? As I work for said firm, I asked the now retired architect who designed the place. "I don't know, we hired an expert." Like leisure suits, the banked track and associated aches and pains went out a while ago. Makes a treadmill start looking really good IMHO. Don't forget to change direction on alternating days of the week.

No. 4 - Downtown Davenport Y, 1/14 mi elevated indoor track. Two spacious lanes wide. Agility training while you dodge walkers. Definite earbud territory as the neighbors talk loudly at the nearby basketball games. Quite an engineering feat suspended from the ceiling. Alternating cold and hot air from either broken windows or interesting HVAC system.

No. 3 - Blackhawk College, 200 m, 1/8 mi 4 lane track. Hidden under the gym in the same building (Building No. 3) as the pool. Described by females as "dark and creepy." It's just eco-friendly electric light savings. As best as I can tell, free to use. As long as you can dodge the surplus office furniture and the stored athletic equipment. Never have seen anyone use this track when I have.

No. 2 - Bettendorf Fitness, 200 m concrete surface track. But, it's painted concrete. So much softer than ordinary concrete. At least everyone goes the same direction. A bit hard on the knees of the master's runner. Sharp turns. Modest weekend crowds. Somewhat steep $8 admission for day pass.

No. 1 - Pepsico Center, Augustana Colllege. 6 lanes of artificial surfaced, 200 m goodness. Unfortunately, there is the late morning 'college student' schedule opening on weekends (9 am Sat, 11 am Sun). And those college student athletes think they have a right to their own track from 4-6:30 pm weeknights. Other than that, not much to dislike. My favorite. College students don't keep consistent lane direction either. Cost is either $3 per use or, $5 per use, seemingly based on how much the student desk clerk is feeling the burden of student loans.

-Larry

Pacific Coast Trail Run January 17, 2009

Got a call from Bob Nelson the other day when he was on his way back from his trip to California to visit family with his Dad. Bob gave an update on his trip, especially his participation in the Pacific Coast Trail Run in Pacific, California on Jan. 17. He said something about 4000 ft of vertical climb in the first 3.5 miles, out of a total of 18 miles (30k). Um, that's about a 22% grade, or about a 3:12 slope. Kinda like running up your roof. For several miles. Quad buster.

Bob's event was part of a whole series of trail running events. Out west is trail running mecca. We are somewhat more modestly blessed here by close proximity to Wisconsin, northern Illinois and other upper midwest trail run opportunities. I was in a running store in Springfield, IL last weekend asking about trail shoes. No demand. I grew up down there. Highest thing around is the highway overpass and the grain elevator.

I remember first noticing Bob running on the sides of the bike path, getting ready for an August ultra in 2007. Wearing a lot of clothes in summer. Questioning - what in the heck is he doing? Thanks to one of my ultra running mentors. You helped me get hooked.

-Larry






Created with Admarket's flickrSLiDR.

rockcut trail run series

Congrats to the brave ladies and gents who went to Rockford for the 2nd of the Rock Cut Trail Run Series. This month 10k. Next month 15k. March 20k. Rumor has it Danelle, Lori and Dianne earned their some trail running race wings on this most excellent adventure. Click here soon to find out results, and if the dynamic duo of Kvapil (John) and Mathews (Matt) continue to teach the Rockford locals how to run. Well done.

-Larry

Leadville Diary 1/17/09

The postcard came in the mail yesterday. "Your registration for the Leadville Trail 100 is accepted." Yay. If to prove yet again that the mind is connected to the body, my first reaction was "What have I done?"

Johnny Cash lyrics circulated in my head while wife and kids scold me for being home late. "What have I become, my dearest friends?"

The body was tired. Had just finished last long run of bonus miles week at Pepsico with run partner Brenda. The college kids thought us insane. 20 mi on 1/8 mi indoor track. Better than 'dreadmill', worse than outdoors in good weather.

Reminder. Wisdom of buying wife Suz a small go fast car with no suspension questioned while she speeds down the interstate listening to Metallica makes every pot hole meet weary joints. Justice and balance in universe.

Away for the weekend with family for Suzanne's trip. My function is 'tender of children' and 'smiling spouse' and 'long distance runner freakshow' among farmers at the state agricultural fair convention.

Be well. This feature irregular as writing mood strikes. More 'featured runner' stories soon.

-Larry

weekend pics 12/11/09

Congrats to the Fata$$ McNabb 50k runners, and to Sheri Coder and Laurel for finishing Disney! And good to see new faces Saturday! It's late, I'm beat from sloggin through snow, so I'll let the pictures speak for themselves.

-Larry

IL Marathon Update 1/10/09

Thanks to Dave, I post at right at at this link some long run schedules for the Illinois Half Marathon. Also have updated the bus trip list. It is growing.

I would like to welcome Nancy Shell, Teri Lyon, Nancy Foxen and Danelle Much from Muscatine to our bus trip. They heard about our bus trip through the big mouth of this blogger, who is gainfully employed in the over there at the great bend in the river. I also spend a good amount of time sweating in Muscatine during the week, and have made some good friends. Welcome all. A link to Teri's Muscatine Running Friends blog here. Welcome all.

-Larry

Good Luck Sheri Coder

Good luck to the quiet lady who joined us for Saturday runs a few weeks ago. Sheri Coder, principal at Ridgewood Elementary in East Moline, is running her first marathon at Disney this weekend. Thanks to Laurel for working with her these last few months.

-Larry

Illinois Marathon Update

I updated the list tonight with a few more lucky runners. We have reached the critical point. The bus trip will go. Tell your friends, the fence sitters, the spouses, the 5k springtime runners, that they are all welcome. What a better way to celebrate than to move your body across the earth like the good biped you are meant to be. Woohoo!

-Larry

New Year Goals

You are taking down the Christmas decorations, dreading going back to work on Monday. It's somewhat traditional to make 'New Years Resolutions' at this time of year. I for one hate that term. A 'resolution' sounds like something already pre-loaded with the baggage of potential failure. A 'goal' sounds better, implying the long term dedication requiring permanent change.

In 2009, I have two goals. I am going to run 100 miles, and I am going to find more time to spend with my daughters. Mutually exclusive? I hope not.

Use comment section. Tell the world - at least a small segment - what your goals are for 2009.

-Larry

Christmas and New Years Pics - Bob N

Thanks Bob!


Created with Admarket's flickrSLiDR.

dave's new years and Christmas pics

Thanks Dave!


Created with Admarket's flickrSLiDR.

three years ago today

Well into today's run, we came across one of those New Year's resolution runners. Huffing and puffing, little headgear on top. The thoughts and memories came flooding back as we finished our run.

Three years ago today, that was me. About 40 lbs heavier. A severe case of winter blahs. Never ran since high school. Biked semi-serious, more semi than serious. Decided to get off the couch of doom (credit Steve Runner with that turn of phrase.) I put on my department store running shoes, some cotton sweats and tried to run a 1/4 mile down to the cemetery east of our place. Winded, with shins burning, I managed to run/walk about a mile. It was a start.

Up before down, in the cold winter, an initial badge of courage. Cornbelt half marathon training, injury became my first 5k. Made every mistake a newb can. Got the idea I could run a marathon. Read a book 'Four Months to a Four Hour Marathon' (actually borrowed from the library cause I'm a tightwad.) Punched more holes in the belt. Signed up for marathon training group. Sat across a picnic table from a woman named 'Joan' who said 'I could do it'. Met a bald headed guy who promised to 'pace me' for four hours (whatever that meant.)
Met a salty former navy guy who wanted to run that pace. Met a massage therapist who hauled me in on my first twenty miler in the heat of August.

Four months of torture. Everything hurt. People enjoy this? What the heck is 'Gu' anyway? "I'm not ready for this lifestyle commitment" was the answer to "do I plan to keep running?"

Somewhere, somehow, something north of the neck and south of the hair changed. The introvert found a bunch of new friends. The geek stopped looking at his shoes, and found that he could actually talk to the female half of the human race. The winter blahs lessened. The same old problems at work were the same old problems, but somehow they looked better after a run. Running as a social event. Who would have thought.

Fast forward to today. Sitting around the runner's breakfast table with my wife, now a marathoner. Sitting near my running partner of over two years now. (I remember first thinking "Wow, she's fast, I'll never keep up with her.") A whole new group of friends, goals I could not have dreamed of three years ago today. Hope Pass is calling...

On New Years Day. Thinking of 'auld lang syne,' of days of the past. Men, in particular, at mid-life take one of two paths. One path leads to the slow inevitable decline, a few extra pounds a year at a time to wreck and ruin. One path leads to rage against the reaper, mile upon mile of spitting in the eye of entropy, randomness, breakdown. (Followed by the same inevitable decline, but hopefully the ride is longer, at least more interesting.)

I give thanks in the New Year for my friends, family and the latter path taken.

Happy New Year. Be Well.

"...Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference."
Robert Frost, The Road Not Taken

-Larry