QCRunner

CFX cross country 5k camden park milan illinois 2012

2012-01-29T22:00:00.004-06:00

Kudos to Brad Ellis, Johnny Hawkins for setting up race. Enjoy photos.
-Larry

Created with Admarket's flickrSLiDR.

ChiroFitness Xtreme - Rock Island

2012-01-06T05:55:00.000-06:00

Looking for a worthy series of features for this blog in the New Year, I decided to write about local businesses, trainers, gyms, and others related to fitness in the Quad Cities and surroundings. Wanted to give the emphasis on local people, independents doing something just a bit different. The larger businesses, the for-profit, nationally known chain gyms have their own megaphone. The little guy, especially someone more focused on the craft, depends on word of mouth.

Did not intend these blog posts as a QCRunner stamp of approval or blanket endorsement. I was hoping more towards information, and general impressions of a person encountering the business for the first time...the consumer end of fitness.

I've driven by ChiroFitness Extreme, also known as CFX many times in Rock Valley Plaza in Rock Island. The business is located in a busy commercial corridor. A couple of enthusiastic CFX members Brad Ellis and Johnny Hawkins did Wildcat 50k, and through them I also met CFX owners Dr. Chris Molke and Shawna Nylin who also did Wildcat.

Dr. Chris Molke is a chiropractor and Shawna Nylin is a chiropractic technician and personal trainer. CFX is their chiropractic office, gym and workout space. Shawna tells me they have been at this location for four years, CFX offers chiropractic care, personal training, nutrition, and fitness classes. The fitness classes are what intrigued me on the day after New Years 2012. I had a day off work, and decided to pay CFX a visit.

CFX offers group classes on a Warrior theme....Warrior Fit, Warrior Endurance, Warrior Strength and others. Focus is on body weight strength, endurance, and use of more non-traditional objects....tires, sledge hammers, kegs, kettlebells, weighted backpacks. CFX also offers other group fitness, such as Body Pump, Zumba and yoga classes.

The space is a retail store front, next to a Dollar General store. This provides a large open workout area measuring perhaps 40 ft x 100 ft, with offices and examination rooms to one side, traditional exercise equipment around the edges. As I hung up my coat on a peg, I noted a big tractor tire on the floor, and was greeted by name. A promising start.

The class I attended was Warrior Endurance, a cardio strength circuit of 10-12 stations, with 30 secs at each station and 10 secs transition between. Repeat for as many rounds as you want in 45 mins to an hour. Some example exercises. My names and descriptions...I was sweating and not taking notes, trying to pay attention to instruction.

Horizontal body rotation, with feet on the elevated on a tire, hands on floor. Rotate body 360 deg, supported by hands, side to side.
Weighted ski moguls. Jump side to side over tap mark on floor with dumbells, like a skier.
Weight carrry. Pickup kettlebells and walk from one end of room and back. Tape marks on carpet.

There also were a variety of box stepups, stability ball rollouts, jumping jacks, and leaps. Basic fitness, very approachable. A wide variety of body types, ages and genders present in the class I attended.

Folks have asked..."Isn't this like Crossfit?" I have attended Crossfit workouts, and there are similarities. Fitness freed of traditional machines, geared towards free weights, body weight and lifting non-traditional objects. Encourages more balance, more real life "functional" fitness. Crossfit tends towards more traditional barbell work, heavier weights, lots of reps. CFX seems to have a more straight forward, no-nonsense approach. You would see more, higher box jumps at a Crossfit gym. I saw more step ups, jumps and hops at CFX, with less height and fewer reps. Emphasis appears on controlled movement, without as much of the clock and competition aspects.

I received instruction and form correction during my workout, which is a good thing. Attention to form is a feature sometime missed. Each workout station had tape lines on the carpet, and a few lines of written exercise description on a piece of construction paper at each. In case you forget what you are doing, like a I often do.

It was a good experience. Some workouts are scheduled at 10 am and 4 pm, which offers some options in addition to gyms that offer classes morning, noon and evening. I was treated well, offered instruction and form correction. The drop-in or punch card price of $5 per class is very competitive and reasonable compared to other options.

I'd recommend giving CFX a try. I was treated well.

-Larry

Wildcat 50k - Final Results

2012-01-02T15:10:00.003-06:00

Link to the final results from Wildcat 50k. Includes everyone 26.2 miles or longer. Why so long? Life happens. Anyone who complains will have double their race entry fee refunded. Don't spend it all in one spot.

UltraRunning article coming shortly....sooner rather than later.

-Larry

wildcat 50k - group photo

2011-11-20T16:04:00.001-06:00

Courtesy Mark Stegmaier Photography. Thanks Mark! Here is a full resolution link on Flickr.

Give Mark some thought for your next wedding or event. He is a great friend, and has been very good to the local running community. He also paints a mean house. 563-370-2045.

Regards-
Larry

lots and lots of pictures - wildcat 50k

2011-11-19T20:56:00.001-06:00

Click through this link to get to Flickr for around 300 photos. There were 150 or so participants, so I think everyone has a good chance of having a picture.

You can order prints, re-use the images....do whatever you wish. Just give attribution to QCRunner.

Have fun and look forward to seeing everyone next year!

-Larry

Created with Admarket's flickrSLiDR.

more wildcat 50k hats?

2011-11-18T06:07:00.001-06:00

If you want additional yellow Wildcat 50k hats, please let me know!

I have a few interested. If we get more, we will make some.

Thanks for all for supporting the event!

We will do it again next year.

-Larry Sandhaas

Race Director

draft results - Wildcat 50k 2011

2011-11-14T23:44:00.001-06:00

Here is a link to the un-official, draft, I am tired and they haven't been checked results from the Wildcat 50k 2011. Please let me know of the mis-spellings of your name. Not everyone has the best handwriting at the end of more than 30 miles of running.

Thanks to all who came out. Weather cooperated for the second year.
We had around 150 runners, and raised $2000 to benefit a playground project at Wildcat Den State Park. Giving back to our home-base of trail running.

Lots of photos to come in the next few days. At left in the Augustana singlet is Tommy Ries of Iowa City, who was our over-all winner at a time of 3:53:04. He beat last year's course record performance by more than one hour.

Another first time 50k finisher is 14 year old Eli Modreska of the Quad Cities. Great job, Eli. You looked strong out there every loop!

While Erin Mahr watches, first time 50k finisher Brad Ellis takes a sip of the un-official finisher's award brewed by the race director. A little hard cider at around 11% alcohol.

Meanwhile, Johnny Hawkins takes a careful, cautious sniff.

Not the official race photo...stay tuned.

-Larry

wildcat 50k - photos by Phil Pancrazio

2011-11-13T19:55:00.001-06:00

Volunteers come out from all over to help. Thanks Phil!

Phil got photos of many of the runners on the course today...about 80 pictures in total. Enjoy.

Link here.

video from governor's

2011-11-07T21:39:00.000-06:00

Courtesy of Marvin Fussell...

pictures - governors cross country - 11/6/11

2011-11-06T19:34:00.001-06:00

Not a bad day in Scott County Park. Much thanks for Corn Belt Running Club, and in particular Coach Russ Hart for the course set up. Weekends and weekends go into this event, both set up and take down. Thanks Russ!

-Larry

Created with Admarket's flickrSLiDR.

semi regular - long haul gear I believe in

2011-10-31T20:38:00.001-05:00

Stuff that just works. For the endurance savage.

Injinji smart wool socks. Add body glide. No blisters. Wet/dry for up to 100 miles. Case closed.

Melanzana base layers and loose tights. Women owned business in Leadville, Colorado. Polar fleece material. All made in USA.

Zensah compression calf sleeves. They feel good and keep the sticker bushes as bay. Sleeves as opposed to socks. Socks wear out. Sleeves - not so fast.

Moeben arm sleeves. UV protection. Up/down. Warm/cold. Gloves in a pinch. Recommended.

Saucony Peregrine. Minimal enough, but still a shoe. Enough grip to climb a 1:1 slope like a GD mountain goat. Light, feel the trail.

-Larry

forest glen 30 mile trail run

2011-10-16T17:18:00.001-05:00

Signed up for this race many months ago, back in the spring after the Clinton Lake 30 mile. Same Race Director Bob O'Brien from Champaign area and the Second Wind Running Club.

I really wasn't thinking too much about this event too much in advance. Got busy in work, family activities. Build for Tahoe Rim 100 was in the first half of the year. Quad Cities Marathon was in September....volunteer and participant. Then there is that little race at Wildcat Den on November 13th.

Drove over on Friday night, and found a nice Italian restaurant in Peoria area. This is eastern Illinois. I went to school in this neck of the woods. No need for hotel reservations. Nothing happening in Danville. Except for the Illinois/Ohio State football game. And the Covered Bridge Festival. I truly was looking forward to Karaoke at the Day's Inn with all the AARP folks, but there was no room. I think we got the last hotel rooms in town except for the shady looking place on the south end of town.

At the starting line, we started to get a hint at small size of the event. My friend looked around and asked "Where are all the girls?" In a field of ten, she was all the girls....

A beautiful fall days, if a bit windy. The temps started in the high 40's, edging up into the mid 60's with sunny skies. Tree cover and leaf cover kept the wind and sun at bay, and after the first few 5 mile loops, we shed outer layers and ran in short sleeves and shorts.

The difficulty of the course started to dawn on me during the first loop. Very little level ground, very little run-able for any length of time. Lots of up and down. How much? Around 13,500 ft of climb and 13,500 feet of drop for a 30 mile race. The race website claims on the order of 12,000 feet of "elevation change." I wasn't truly appreciative until I dumped the data from my GPS.

Instead of a typical 5-6 hour finish for a modest trail run 30 miles or 50k, I was looking at an 8 hour plus finish. Was not planning on racing, but was certainly planning on finishing quicker. GPS elevation plot showed elevations as high as 800 ft and as low as 400 ft. Not huge, but constantly varying elevation. Some slopes hand over hand ascent. In mud, it would have been much worse. See GPS data at left.

Race was well supported. Plenty of food and drink. Another shot or two of brandy from Bill, a fellow I met at Clinton Lake and other central Illinois races. He promises to come up to Wildcat 50k, and I hope to see him and others in November.

Race finishers got some nice hand fired ceramic mugs, plus some Karl Meltzer's "SpeedGoat Karl's 100 mile blend" coffee. Can't wait to try....coffee is from Jameson Coffee, a small batch roaster from Indiana. And a ceramic pendant on a string, all hand made.

I think we will be back, hopefully to bring some friends from Muscatine and Quad Cities. Recommended.

-Larry

wildcat 50k - stickers!

2011-09-30T21:29:00.001-05:00

The vast QCRunner global fitness conglomerate, spanning ~~dozens of locations~~ one small spot between the ~~booming metropolises~~ sustainable, moderately sized ~~cities~~ small towns of Sherrard and Preemption brings you....

A suitably humble souvenir. Literally minutes have been invested in the creation of this unique gift.

Wildcat 50k stickers from Zazzle. Link here.

3 for $4.75 plus shipping. You supply scissors and skill to cut out the ~~round~~ oval shape.

25% of the proceeds benefit Wildcat Den State Park. If you want to make something else...T-shirt, key chain, skateboard, whatever...have at it. The deal is the same.

-Larry

images from Quad Cities Marathon 9/24/11

2011-09-24T21:26:00.002-05:00

pace bands - make your own

2011-09-24T21:06:00.003-05:00

Get some scissors and tape, print your own pace band.
Marathon, half or whatever distance.
At Marathon Guide.com - creates a nice pdf download.

Recommended. "Run or die" wrist band optional.

Link here.

-Larry

orion labor day runs - photos from the sideline

2011-09-03T15:05:00.001-05:00

Helped my friend Scott with the Orion Labor Day runs. Scott has re-started a local 5k and 10 mile race in Orion, held the same weekend as Orion Fall Festival. A good field of 200 runners showed for the races, with about as many kids for the 1 mile and 1/4 mile PTA fun runs. All races fundraisers to benefit Orion High School events. A nice, if warm and humid day. Course take down complete just before the showers started.

-Larry

Created with Admarket's flickrSLiDR.

"it's like a frickin' church potluck, but with runnin'"

2011-08-27T13:20:00.000-05:00

Last time I saw John Tilp, I think it was mile 95 of 2009 Leadville 100.

Great run this morning with John in town for a friends wedding. John is shown at right with nephew Trevor who is contemplating local fall running options....maybe QCM or Des Moines? John is getting ready for Arkansas Traveller 100 in early October. Good luck John!

He relocated to Arkansas (elevation 500 ft maybe) from Colorado (elevation 8000 ft or so.) Humidity a factor more than elevation now.

Talked at length about his run in 2010 at Wasatch. I pitched Wildcat 50k and spilled some war stories about Tahoe and Leadville 2011. Maybe John can get back for Wildcat...."it's like a frickin' church potluck...feast in the woods. Show up, shut up and run."

Great guy...him and Dave Jessen inspired me to get into uber running.

-Larry

panorama - Quail Mountain - Leadville 8/21/11

2011-08-23T22:52:00.001-05:00

The first panorama from the trip. 13,500 ft peak. 25 photos with an old 5 megapixel Canon SD600 that has logged several thousand run miles. Stiched with Microsoft Composite Editor. 16026 x 1954 pixels, covering 323 deg of horizontal rotation.

From left...Missouri Mtn, Mt. Bedford, Mount Hope at middle, Mts. Elbert and Massive, Twin Lakes and Leadville in the distance, Clementine where bikers go at right.

Some resolution lost here, but you get the idea. Clouds rolling in, showers later in day.

-Larry

2010 quad cities marathon elevation chart

2011-08-23T20:55:00.001-05:00

Someone asked about elevation on the Quad Cities Marathon. There appears to be no chart on the website, sooo...here is a GPS plot of the 2010 course. Yes, a marathon is 26.2 miles. I didn't shut off the Garmin at the end of the race.

The data is not smoothed, massaged or altered in any way, but you get the idea. Flat as a pancake except for - I-74 Bridge (mile 1), up the hill in Bettendorf (mile 2-3) and Centennial Bridge (mile 10).

-Larry

cucumber salad

2011-08-14T19:47:00.000-05:00

Taking some feedback from my training, which has been laid back, without great planning, and based on whatever I felt like doing on most days, I offer a cucumber, tomato, onion, pepper salad. Another way to use up produce during our season of plenty.

4-5 medium cucumbers
10-15 small roma tomatoes
4 medium bell peppers
6 small onions

Slice cucumbers thin. Dice tomatoes, peppers, onions. Mix with balsamic vinegar, olive oil, honey, apple cider vinegar, salt and pepper to taste. Marinate over night in refrigerator for tastes to develop.

Regards-
Larry

tahoe rim 100 race report

2011-07-27T22:34:00.001-05:00

This was my second mountain 100 mile run. I use it to keep my qualifications alive for future races, including Western States and...gasp...the Hardrock. A nice lady I met and ran with the last 30 miles asked me what I learned. I replied...half in jest, half in brutal honesty as we ran the last 7 miles down a rock strewn single track, dropping 2000 ft with every step agonizingly painful..."I guess Leadville wasn't a a fluke" since I was finishing this damn thing.

Tahoe Rim was not my first race choice of the year, but it turned out to be a fabulously run, well supported event that I enjoyed tremendously. I came in to the 50 mile mark at 14 hrs, about half an hour behind schedule. There was a generous cut off of 35 hours, so I knew I was going to finish. The sub 30 hr finish I had planned was in doubt. Realistically, you can take your 50 mile time, double it and add 2 or 3 hours for most of us mortals who finish back in the pack. With some cushion, I lingered in the aid station over a bad allergic reaction to whatever was blooming at 7000 ft near Lake Tahoe, and then set out about 7 pm on a Saturday night with my friend Scott for the evening of running.

We flew from Moline to Sacramento on a Wednesday night, arriving late due to the vagaries of air travel and second string airports. Rented a car with impatience as Scott the salesman "negotiated" with the rental counter attendant for a better deal at 2 am in the morning body clock time.

Drove up to Reno on I-80, the same Eisenhower interstate that runs 10 miles from my farmstead, albeit 2000 miles east. Turned south towards Tahoe and faced the snow covered peaks. Arriving on a Thursday afternoon, we checked into the race hotel in Carson City, Nevada and then went for a course tour. Only two parts of the 50 mile loop really accessible by car, we took a 5 mile up and back hike from 6500 to EL 85000 ft in two miles of climb up a ski slope...Diamond Peak. Slow slog...and what is with this sand?

Tahoe was created by glaciers. The granite degrades to a coarse quartz sand. An interesting fact that would dominate the race. Picture running on loose beach sand.

Met some familiar faces from other races during the registration. I met David Tosch and his wife MaryJo at Leadville in 2009, and again here at Tahoe. David is from Alabama, and has done many 100 mile races. Trail work in Telluride is improving his chances for the Hardrock lottery.

After starting at 5 am Saturday, the first 6 miles of the race is on well groomed, mostly uphill trail leading from the start at Spooner Lake to the first aid station at Hobart, above Marlette Lake, The race follows the east side of Tahoe from south to north. After Hobart aid, another 5 miles comes Tunnel Creek aid, with a pirate theme. During the two 50 mile loops, I will see Tunnel Creek 6 times. They had a fully stocked bar, and I took a nip or two. That doesn't happen in a triathlon. Only an ultra.

Tunnel Creek was followed by a six mile side loop to the east...Red House loop. "A taste of heaven, a glimpse of hell" as the race motto goes. Three miles down, 2000 feet of drop. Get your feet wet in the ice cold stream a few times, then climb out. That's the hell part. Not as bad as what is to come.

Leaving Tunnel Creek at mile 17, after a weigh in, finds me a bit over hydrated. Gained a pound and a half from the start, I decide to cut back on water. Ditched my poles in the drop bag...I am not using these much. But then the snow fields start....

About every few hundred yards from Hobart to Tunnel Creek, and then from Tunnel Creek to Bull Wheel, there is a snow field. In July. The race course had only become passable during the month of July. Snow was up to 10 feet deep, and the race course had cut steps in the steeper parts. These got sloppy as the temps rose into the 70's by day. Thank the gods for the most snowfall the mountain was had seen in decades.

Came into a small aid station at mile 20 feeling good at the top of Diamond Peak feeling good. This part was familiar...having hiked it on preceding Thursday. Hugging the divide, could see both Carson City, Nevada and Lake Tahoe depending on the direction looked.

Out of Bull Wheel, mile 20-30 was dominated by rocks and snow fields. A mountain bike course, by day it was easy to follow. By night, a bit more difficult. White rocks in white sand by white light...low contrast. Ran into the Diamond Creek lodge and met pacer.."Safety Runner"....Scott Hoffman. Ate hot food, changed socks, lingered ten minutes. Then assaulted Diamond Peak. Up the 2000 foot climb in two miles. Back and forth, sidestepping up a sandy slope at what appeared to be 1:1.

Back through Tunnel Creek at mile 35 and up the east side of Marlette Lake via the highest point on the course....Snow Valley Peak Elev 9000 ft or so. Lots of snow fields. Butt slide. Eagle scouts had an aid station at the summit, secured against the high winds by healthy anchorage. Hot soup never tasted better. Out of Snow Valley at mile 43, it was only 7 miles down hill to Spooner Lake....end of first 50 mile and start of the next.

Between Snow Valley and Spooner, there is a good trail, initially single track. Rocks kept this from being a quick run, but the views of Tahoe and Marlette lakes were spectacular. Got some great photos. After dropping to 7000 ft, the vegetation got thicker and the path wider. Something allergic got me. I could not see....both eyes burning. Nothing to wipe my face with. Took an anti-histamine, but it took an hour of tears and running with one eye closed to purge the toxins. Finally pulled into Spooner, at about 14 hours. My initial hope was 12:30 on the "plan".

I felt good, but the course was tough. Tougher than course map or elevation chart could say. Not as high as Leadville, but less runable. All on single or double track, the footing was: 50% loose sand, 25% rocks and 25% snow. Maybe not so much snow, but it seemed like it as you picked your way through. I really wasn't expecting the extra effort of running on sand...

Started the second 50 mile loop with Scott at around 14:30. 7 pm local time...yes, I lingered 30 minutes in the aid station. Figured at that point...well, maybe no 30 hr buckle, but certainly finish. At that point, pressure gone, this started to get FUN. I snapped some great pictures of sunset over the lakes.

The night is rarely pleasant running. Your body wants to sleep, tells you to rest. Wind started to pick up to 20 mph gusts and the temperatures dropped to below freezing. The snow fields started to re-freeze, and the creeks rose in response to the day's melt. The second Red house loop near midnight was my low point. Still holding steady weight and fluid, started taking a bit of gels and caffeine to keep moving. Changed socks and shirt in the night, putting on long sleeves and long pants against the chill.

Passing mile 70 and Bull Wheel aid the second time, came across a lady Karen from Chicago in the darkness of 2 am. Do you know where the trail is? Well...somewhere that way. Stick with us. Not a lot of conversation between 2 am and dawn. Mostly picking the way among snow field and rock between mile 70 and 80. Hit mile 80 Diamond lodge at about 6 am. Changed socks, ate hot food. Lingered too long at Karen went ahead and hit the steep uphill climb.

After dawn, got my second wind for the climb up Diamond Peak. Started pulling on my friend Scott. At the top, he took my extra water bottle and poles. He told me "go for it'. Felt good enough to run at mile 82. Caught Karen and another lady Debra. Debra was safety runner for two 100 milers who had dropped out in the night. She was finishing for her own benefit.

Good conversation and company for the last 20 miles. Last 7 miles out of Snow Valley to Spooner...miles 93-100...took 2 hours. I thought I was running fast, but it was barely 18 minute miles.

Came into sight of Spooner Lake and finish, Karen asking me "What have you learned?" She is a PE teacher, fitness instructor and girls track and cross country coach. She always asks this question of her students. We talked all the way in. I guess I learned something of nutrition and hydration. No problems of the major causes of not finishing 100 mile races. I can take gels during an ultra I find, and my stomach doesn't go sour. Real food helps too, but variety important when nothing tastes good. One bottle an hour of water by day, one bottle in two hours by night. Clothes barely wet by sweat in the dry climate.

Finished strong, feeling better than any other 100 miler. Ate the ominously named "Burito Bar'...had a beer, took a shower. Came back for awards. Got my buckle.

All in all...the best 100 mile mountain race I have ever run. Ran 4 days later. Speedwork 8 days later. Back in the groove with little recovery. Now I just have to decide what to do for fall.

Thanks to Scott Hoffman for support and driving my broken body around Tahoe. Hope to return the favor for him at Leadville in August.

Best-
Larry

tahoe rim - pics from the race

2011-07-21T10:08:00.001-05:00

Took a bunch of photos during the race on the course. Edited down to a few dozen. Take 2:30 and enjoy the sights and sounds. The race director said to take in the experience....it was great ;-)

finished tahoe rim....enjoyed the scenery

2011-07-18T08:22:00.003-05:00

From Snow Valley Peak above 9000 ft, mile 90 something on Tahoe Rim 100 2011. Beautiful clear morning.
Composite of seven photos taken with a beat up, five year old Canon Elph SD600 than ran this event, as well as many others.

Full resolution image here.
http://www.flickr.com/photos/22335739@N08/5950584056/in/photostream

tahoe rim 100 - live results link

2011-07-15T22:01:00.002-05:00

For results during the run...http://www.trtlive.com/

-Larry

tahoe rim 100 - scouting the course

2011-07-15T12:28:00.000-05:00

Out and about with my pacer and friend Scott yesterday. Climbed from the lake up to about 8500 ft in two miles. A bit over 2000 feet. Decided I need ascent poles. How to care it all logistically interesting. Weather in 70's at lake, 50's at top of mountain at mid-day. Kinda chilly in the wind. Race starts 5 am tomorrow.

-Larry

Created with Admarket's flickrSLiDR.

mathews qualifies - brady street challenge

2011-07-09T13:50:00.000-05:00

From the back of the pack, QCRunner agrees...that last 150 yds is a b*.

"As he came down the hill to cool down after qualifying for the Brady Street Challenge on Thursday night, Matt Mathews couldn't resist poking a little fun at his friend, John Kvapil, who stood on Brady Street directing traffic.

Kvapil hadn't joined Mathews in the qualifying run because he had to work, but Mathews didn't want him using that as an excuse for not running the sprint July 28.

"He's going to qualify next Thursday," Mathews said with a smile. "I'll probably take his spot out here, because I don't have to work then."

Nor does he have to qualify after completing a typical sprint up the hill for him, starting slow and then passing the other runners in his heat near the end of the race.

"I don't get caught up in the race while I'm running it," Mathews said. "I run my own quarter-mile. A lot of guys take off too fast, and when you get to that flat spot, you think it's going to be easy."

The rest of the article..

molly deporter 8k pictures - sherrard july 9, 2011

2011-07-09T13:04:00.000-05:00

Created with Admarket's flickrSLiDR.

Orion Charger - 1 mi, 5k, 10 mi - Sept. 3, 2011

2011-07-05T20:54:00.000-05:00

My running buddy uber distance pacer Scott Hoffman (yes, I don't just run with women) has taken over an old local favorite race. As part of the Orion Fall Festival, as a fundraiser for local school and track program, he is offering 1 mile, 5k and 10 mile distances. The 10 mile race is unique in the area. Timing is just right to test your measure at marathon and half marathon for fall races.

Get Me Registered link here. Link to paper flyer application here. Schwag includes a cool water bottle and mesh bag.

This tired old broken down master's runner might just try that 5k distance again, or may go for the 10 mile tempo stroll.

-Larry

east moline firecracker - registration still open online

2011-06-26T11:21:00.000-05:00

Joe Moreno has done a great job bringing life back to this race. My only 5k this summer. Will see if QCRunner still has a personal best left, or if the reaper has caught up. Click here for Firecracker 5k and 10k website.

-Larry

long haul trucker runner - Joe Fecker

2011-06-22T21:38:00.002-05:00

I shared a long run this past Sunday with Joe Fecker. Got to know Joe last year during the summer season, when he would come down to run with the Sunday group getting ready for fall Quad Cities Marathon. Joe did well....pulling off a personal best 3:22 marathon at QCM 2010.

All during the training, Joe was going through a life transition. Changing careers, Joe was going back to school for his commercial driver's license. His goal was to become a long haul truck driver working for someone, perhaps later becoming an owner operator.

Fast forward to summer 2011. Joe stopped in during one of his cross country runs for 12 miles of running Sunday. Told some interesting stories of how hard it was to eat well and exercise as a truck driver. He was planning to talk to the owners of truck stops about how they have the worst food...candy, soda, junk food....at the front of the stores for convenience and sales.

There are over 3.2 million truck drivers in this country, a figure expected to grow to 3.5 million by 2018. It is one of the few areas of active employment growth projected in a tough economy. Fitness and health are serious issues in a job that puts you in the seat for 11 hours each day.

Here's how Joe deals with the challenges.

- Runs from truck stops. Parking the big rig is a challenge, so occasionally I get photos of his from a trail run...got one from 15 miles west of Washington, DC last week. Note 26.2 sticker in photo at left ;-)

- Bicycle. He puts his tri-bike on a trainer and pedals inside the truck! In the sleeper section, he has to take the front wheel off and climb over the bike to get into his bed. Or he puts the bike on the trainer outside the cab, or more rarely gets on the bike for an actual ride.

Kudos to you Joe on keeping fit while driving nearly half of each day. The concrete jungle we have created centered around the car has made this challenging to say the least.

Think about Joe and other drivers like Dave Jessen when you see them on the road. Given them a wide berth...their stopping and maneuvering room are longer than yours.

-Larry

performance prediction - coach Russ Hart

2011-06-20T22:15:00.002-05:00

Here's some pace advice from Russ Hart, who is coaching the Cornbelt Running Club marathon training program and track program. It looks like Russ is following Jack Daniel's running guidance for this as well as his track workout. Jack Daniel's Running Formula is among the most widely cited "scientific" books of running.

Just for grins...I looked up what a roughly 5:30 miler would get done. Not that this is anybody I would know.

From Jack Daniels -
18:40 5k...check.
1:25 Half...not yet, close
2:58 Marathon...Wow.

Looked at Matt Fitzgerald's Brain Training for Runners...exactly the same. He follow's Daniels. Then I looked up Run Less Run Faster....3:02 marathon....hmm.

I think I need to put these things away and worry about my 100 miler in 3 weeks...Marathon for next year.

-Larry
----
Marathon Pace goal setting
Coach Russ Hart

By now you probably realize that our training program is heavily based on pacing. We do
a certain pace for long runs, a different pace for tempo runs, and still another pace for
speed work. Each pace is based on what we call “goal marathon pace” or “goal halfmarathon
pace”. I suspect (actually I’m pretty sure!) many of you don’t have any idea
how to set a realistic marathon goal pace. What I’ll try to do here is explain how to get
reasonably close to a reasonable goal pace based on current race performance.

There are many versions of “race equivalence charts”. They don’t always agree exactly
but they all provide numbers that are roughly equivalent and certainly good enough to
guide new marathoners in selecting appropriate goal pace. All of these charts are based
on the fact that a runner’s race pace slows as the race distance gets longer. Each runner’s
race pace at the shorter distances is affected by genetics, training, environment, and other
variables but can be used to predict a marathon goal pace assuming the completion of
appropriate marathon targeted training. These charts do not say that if you can run a
5K in 20 minutes today you should be able to run a 3:15 marathon tomorrow. What they
do say is that if you are capable of consistently running 5K in about 20 minutes, you
should be able to train for and complete a marathon in approximately 3:15.

To use the table, find a time for several recent shorter races in the table (you can
interpolate between listed times) and follow that line to the suggested marathon goal time
(and pace) in the far right column (next to last column for the half). This time is a good
starting point for your goal race time (and pace).

Since each runner is different, with different strengths and weaknesses, a single line
through the table does not always accurately predict race times for all distances. Let’s
take a fictitious runner named Sally Stamina. Sally has rarely been able to complete a 5k
in less than 30 minutes so the table predicts a goal marathon time of 4:45 to 4:50.
However, Sally has run several half-marathons in approximately 2:10. Her half-marathon
times are a better predictor of her appropriate marathon goal time than her 5K times and
she could certainly choose to train for a sub 4:30 marathon. (She could probably improve
her 5K times by doing more speed work – but that’s a topic for another time!)

qc triathlon pictures - 061811

2011-06-18T17:31:00.001-05:00

QCRunner and entourage set out early by bike to the QC Tri at West Lake just west of Davenport off I-280. QCRunner is a runner, biker and sinker...so the coverage is limited to the land based events from the spectator side. After the appropriate number of mountain run belt buckles, aquatic options will be explored.

Warm, overcast skies made the swim waiting more pleasant than past years for almost 700 participants. Race director Eric Samo does a great job putting this event together. Wave start means that the last participants are entering the water for 600 yard swim about the time the elite cyclists are finishing the 15 mile bike and beginning the 3.1 mile run.

Top male finisher Jeff Paul and top female finisher Jen Foley kept the honors local. Fellow Stanley employee Craig Phillips of Muscatine finished an impressive 14th in only his second season of triathlon. Craig humors QCRunner during long biking events by climbing hills and them coming back down to see if the tired old broken down masters runner is still around.

Special shout out to Super Dave Jessen for completing his first QC Triathlon since developing some breathing difficulty. He always shows "grit, guts and determination" for staying at fitness, despite the challenges.

Further kudos to Alma Brunson, participating in her first outdoor triathlon. Mother of five, great friend from Muscatine, Alma pushes and pushes. Great role model, great job!

Other local friends participating include - Lisa Wells, Tina Beert, Super Dave Jessen, Bonnie Busch, Pat and Clara DeCoster, Eric Furnas, Connie Mann, Laura Snook, Alma Brunson, Julie Evans....apologies to any I missed.

-Larry

Created with Admarket's flickrSLiDR.

TOMRV - day 2 - near St. Donatus Iowa

2011-06-13T22:04:00.002-05:00

L.O.V.E. Run 2011-A Running/Yoga Adventure Across Iowa

2011-06-06T07:19:00.000-05:00

Met Jeanelle Boyer at a recent ultra. Yoga instructor and runner from Iowa City. Great person, fun to talk to.

She is running across the state of Iowa for charity this summer.

The run benefits the slow food and local food movement.

Hope to join Jeanelle on the run when she comes into Davenport or Wilton.

Nifty history angle...Jeanelle's grandfather walked around the world over the one hundred years ago.

Spreading the word...

Best-

Larry

-----

Time : Wednesday, June 22 at 5:00am - July 1 at 8:30pm

Location: Across the WHOLE state of IOWA

More Info:

Live Optimistically, Value the Earth! LOVE more! Jeanelle Boyer and Steve Flynn are running across IOWA to celebrate life....312 miles in 10 days! Along the way we will be holding yoga classes to raise money to support local, sustainable agriculture.

This began as a way to honor the spirit of my great grandfather who walked around the world in 1897!

Join us for any part of the run, or a yoga class along the way!! All money raised will go to Practical Farmers of Iowa and Slow Food USA. You can donate now at:

http://www.crowdrise.com/jeanelleboyer

Please help by spreading the word!

Schedule of Events

June 21st: 6PM-7:00PM Yoga at Lotus House of Yoga in Omaha, NE!

June 22nd: Run Council Bluffs to Hancock, IA

June 23rd: Hancock to Adair, IA

June 24th: Adair to Van Meter, IA

June 25th : Van Meter to Des Moines

June 25th :9AM-10AM Yoga In the Park at Gray’s Lake followed by picnic with music and local food organizations attending

June 26th: 8AM 5K run with Jeanelle and Steve....run with us as we head out of Des Moines! Beginning on the Southeast shore of Gray's Lake

June 26th: Des Moines to Newton

June 27th: Newton to Brooklyn

June 27th: 6:00PM-7:15 PM Community Yoga at Grinnell Heritage Farm

June 28th: Brooklyn to Willamsburg

June 29th Williamsburg to Iowa City

June 29th: 7PM-8:30PM Community Yoga at College Green Park in Iowa city, followed by a picnic and music

June 30th: Iowa City to Wilton

July 1st: Wilton to Davenport

July 1st : 6:00-7:15PM Community Yoga at LeClaire Park in Davenport

For more info, see my website:

http://jeanelleyoga.com/LOVE_Run_2011.html

Love to all!!

link to register - cornbelt running club marathon training 2011 fall

2011-06-01T03:07:00.002-05:00

Reposted from Cornbelt Running Club.

---

Hello fellow runners - It looks like the winter is finally winding down and Spring is, at least officially, here. The CBRC Fall Marathon Training Program will be here before you know it. I hope you all had a good winter complete with well deserved rest and are now getting back into running shape. As usual, we'll be doing our first long run on the first Sunday morning in June, June 5th. This year we are adding the option of signing up via "getmeregistered.com". Many of you are familiar with this service that is mostly used to preregister for races. Here is the maratrain link in case you would like to use this option.

https://secure.getmeregistered.com/get_information.php?event_id=4622

Hope to see all of you at the races and again on the 5th of June.

Russ

race report - CRUD 8 hr trail run - brimfield, Illinois

2011-05-22T22:16:00.000-05:00

Decided to do this race about a month ago. A friend and I were considering Dances with Dirt in Gnawbone, Indiana, but with family commitments not looking forward to the 6-7 hour drive each way, plus two nights of stay.

Found out about CRUD 8 hr and 24 hr run through other friends, and Cornbelt Running Club website. Only an hour and a half from my house, at Jubilee State Park - just off I-74 northwest of Peoria.

First question...what does CRUD stand for, besides being a description of what your feet and body look and feel like after running this long? CRUD stands for Clydesdales Running Ultra Distance. A Clydesdale, besides being a large draft horse, is a male runner over 200 lbs. Females over 150 lbs can register as Fillies. The horse analogies escape me...people are much better runners than horses!

Race is small, local, the way I like Ultras. A throwback to the simplicity of just running. No pretense. A surprisingly large park for Central Illinois at 3200 acres, Jubilee College State Park dates to the mid-1800's with the failure of a religious college. The building is nearby and restored, but uber runners were just interested in running about in the forest on Saturday. Another time.

In the race's second year, a 24 hour version was added beginning at 4 pm on Friday. The 8 hr run began at 8 am on Saturday, with both races finishing at 4 pm. An awards dinner was held just after the race. The event was chip-timed...the strap ankle mostly waterproof type chips that triathlon's seem to favor.

The course is a 3.5 mile loop, with a good deal of elevation change. I could dump my Garmin GPS tonight, but I am tired. Follow up soon. Trail actually seems a little slower than our own Wildcat 50k, probably due to single track and mud and hills.

Two small creek crossings, plus two wide mud bogs. Give it up. Just get muddy, then wet, then muddy, then wet again. Repeat each loop.

Well supported event. Good food and plenty of it. It got hot in the day, and the promised thunderstorms stayed away. By late afternoon, with temps climbing to near 80 deg, I would have welcomed the rain. Switched to two hand bottles per loop by then...I was drinking 30-40 oz of water every 3.5 miles, plus taking 2 electrolyte pills.

Finished the event on the one mile loop after you could no longer do another 3.5 mile loop. Felt strong after a slow easy start, so decided to turn this into a progression training run. Every loop and mile from about mile 24 until the end, made it faster. Dropped from 15 minute miles to 10 minute miles by the end.

Photo at left....found a skull in the woods that matched our "Run or Die" t-shirts. Race day uniform from Rim2Rim2Rim ;-)

Praise and thanks goe out to Adam Zimmermann and Mike Klopfenstein for hosting the event, plus the Illinois Valley Striders.

Good event, and I think my friends and I will come back in future.

-Larry

race report - Cleveland Marathon - Happy Joe's Bus Trip

2011-05-21T20:38:00.000-05:00

Thanks to Super Dave Jessen for putting this all together. It is a lot of work to organize a bus trip, and he doesn't make a dime at it. He just loves running with his friends.

QCRunner is on an ultra, trail running quest this season, so I missed the spring bus trip. Looking forward to doing something in spring of 2012 group travel related. Maybe I can get the Muscatine and QC groups together...

Best to you Dave!

-Larry
---

Hi Guys,

Report on the Saturday Morning Happy Joe's running group trip to Cleveland Marathon weekend-

Rain, Wind and cold greeted us race morning. 31 Happy Joe's runners travel to Cleveland running the Marathon, Half and 10K. 2 rookie marathoners Lisa Wells and Brad Saunders. 3 rookie Half Marathoners Paul & Michele Reginello and Jim Bernas. All first timers finished what they came to do. Weather was a factor in racing performance but not a factor in fun. Left Saturday morning May 14th, rain and fog the whole way. Traveled directly to Race Expo held in abandoned Walmart 10min from downtown because last years Expo venue being rebuilt. Nice Expo with plenty to see, do and buy! Race morning, cold windy and rainy. Didn't dampen spirits though because... hey! who said marathons were easy? After everyone was done and cleaned up we had our bus driver "Smitty" take us to the Rock and Roll Hall of Fame and Museum. Good time there and afterwards rode to the "warehouse district" for food, brew, fun and reflection.

Other item of note besides the first timers were Kay Ralston took 3rd place in her age group and Chet Doyle was 4th place in his.

~the run goes on forever...~

-Dave

video - cornbelt running club - track night at Augie 5/17/11

2011-05-17T21:11:00.000-05:00

IL Marathon 2011 - let the wind blow

2011-05-01T14:50:00.003-05:00

A special shout out to Teri Lyon on a great finish at the Illinois Marathon. Huge 10 minute improved personal best at 3:46 and much thanks for arranging transport and lodging for nearly 30 runners from the Quad Cities and Muscatine area.

Another kudos to Erin Roling, on a 15th place overall female finish at 3:27 for her first marathon. Good luck to both Eric and Matt on their lives in Madison. Will miss you both.

QCRunner learned humility again at half marathon distance, despite a 30 sec personal best. Running is always an unforgiving master, especially in the masters division. First 6 miles about 10-15 ahead of the pace I had in me that day at 6:45. Overly aggressive. Turned into a south and then west wind of 20-30 mph for miles 6-10.

Too much watching the gps, too little concentrating on running my on race by perceived effort, the level of effort appropriate for that day. Operating at about a 95% effort, 10 secs a mile is the difference between finishing feeling strong, and finishing feeling like your are holding on to a slipping effort.

Covered the gear up with Moeben sleeves at the half way mark, and held on, running by heart beat, concentrating on stride, knowing the 1:30 goal time was slipping away, with hope of hanging on to simple improvement. Always have primary and secondary goals.

I am seriously considering ditching the GPS tech completely. It is a stress creator, not a stress reliever. Battery life is declining, and there is no rush for replacement. A wise young elite runner told me he ran once with his wife's GPS, and then swore off the tech forever. "That thing would drive me nuts" he said.

And don't necessarily run 3 ultras in the previous 5 weeks if the half is a priority. But I knew the exchange I was making. Grown up stuff this is.

Best to all.

-Larry

Photo credits. Daphne D. , Erin R., Tony C.

"chickens are roostin' in the willow trees" Gage 18 rising to 20

2011-04-16T17:19:00.001-05:00

A young engineer intern interview candidate said - "playing baseball in the flood...with a bridge, that's a joke right?" Old engineer says.."Ummm...no." New hire to be issued hip waders upon reporting to duty.

rim2rim2rim part 3 - decisions, decisions

2011-04-11T22:26:00.001-05:00

When we last left them, our heroes were clinging to the edge of cliffs carved from the north Kaibab Trail, trying to decide if it was time to turn around, or time to push onward. Photo at left is typical...ledge carved from rock face, slight slope to the edge for drainage.

We met a man coming down the trail looking a bit haggard. He had a water bottle and shorts and long sleeves, not much else. Had previously seen him and companions at Phantom Ranch. They came down South Kaibab, we came longer down South Bright Angel.

We showed him our map, and helped figure he was about a mile from the north rim summit. He had been another half mile up the trail, and had found it dangerous with about 18 inches of snow. D and I looked at each other, not wanting to say what we were thinking. One more turn, just one more switch back. The man went on, following his companions. They had separated, one by one on the trail, unsupported in the back country.

We rounded one more switchback. Looked up at the snow, at the green trees above and the trail far below. She said that the ice crossings had really scared her. I said the same. And with that, we turned around at 12:40 pm, about 1 mile short and 1000 ft below our goal.

Another hour slog through the snow at least, with the chance of slip and fall? Add three hrs to trip? A mid-night return? An over-night stay at Phantom Ranch? We were traveling heavy enough for an overnight, but feared for the worry of small children and spouses. Time to give up for this trip, time to come home safe to loved ones.

Did I forget to mention it topped 80 degrees in the canyon by mid-afternoon?

We did 95% of rim2rim2rim...about 45 miles or so by best reckoning. We could have gone faster, could have lingered less, talked less, taken fewer pictures. And then we would have enjoyed it less. Running is a stress reliever, not a stress creator.

But the decision was not entirely our own...children and spouses waiting vs. our sense of adventure, tempered by safety. How badly stumbling at 21 hrs finish vs. 18 hrs. Some quick math told me we would be finishing in the dark...around 9 pm.

Not as talkative on the return trip. Staying within ourselves more, but still talkative. Stopped to filter water again at some of the ice crossings. Saw two women coming up trail out of Phantom Ranch. They had poles and crampons. While we clung on hands and knees to the ice and flowing water, one by one they boldly stepped past us on the precipice edge. D watched as one of the ladies lost her balance for a moment, flailed a bit over the precipice, and then recovered. They pushed on towards the north, we resumed our downhill jog to the south. Later D said that little dance was quite frightening.

All the water points were indeed shut off on the north rim. About one bottle of water, 20 ounces, for each of us for every hour. 18 x 20 oz = 360 oz....almost 3 gals of water. 24 lbs of water...and we were carrying 10 lbs of pack each. So we filtered water where we needed, filled bottles at Phantom Ranch.

We made Phantom Ranch about 4:30 pm, lingering for a bit as we used restrooms and reclaimed our stashed food packages from the rocks. The little store was closed at 4 pm, so it was water and our own supplies.

We ran into the group of men who had turned also before reaching the north rim. They asked us if we had seen the third member of their party. We said no, we never passed him. They were a bit frantic, but eventually decided he must of climbed out on his own...3-4 hours of slogging without water resupply solo. Sunset was around 7 pm, with twilight lasting until 7:30. Afterwards, darkness and silence covered the valley.

Continued our all day ritual...constantly sipping water, stopping for food every hour, nibbling on food and water between. Four hours of climbing....non-stop. She wanted to go faster, faster up South Kaibab trail. D is strong. Interestingly, we never did see much of the spectacle, higher elevations of the south rim. We started and finished in the dark. Hands holding on the near cliff face, not really wanting to consider the consequences of a stumble or fall. Glad for the limited beam of the headlamp.

We came out around 9 pm, just as we were finishing the last of our water. I stumbled once or twice, growing tired. A mid-night return probably would have had more stumbles.

The right choice...to turn early? In hindsight...yes. We came with a plan, a plan to turn at a certain point regardless of distance. Snow and ice always possible during spring crossings. Shoe screws....no crampons or poles a deliberate choice. A deliberate compromise...trading traction for weight. Every ounce carried slowed us down. Probably carried twice the food and supplies....map, first aid, lighter, headlamps, space blankets...that we needed for a single day outing. But we came back un-hurt. Did not ever find out about the other hiker, the one who must have left alone. A night below freezing in the canyon would probably not be fatal, but would probably have been very un-comfortable for him.

It is damn hard to follow the plan, to turn short of a goal so close. But to do so is to be able to hike, run in the back country another day. Emergencies in the back country can be fatal. We could not push the envelop to close. A controlled race is one thing, an unsupported, unsanctioned and quite frankly discouraged hike another.

Learned things about my friend. Don't underestimate the strength and caution of the well conditioned female. Combined with the push of the male part of the duo, it is a good combination. Trust in the prep, trust in the training, but most of all trust in your friend. To do this alone is foolhardy. To do it well prepared and in company...exciting but probably not more dangerous than the car trip to the canyon itself.

Sunset panorama...South Kaibab Trail...about EL 3500 ft

Namaste Danelle. Another day. More adventures await. Glad to have shared it with you. Your strength inspires.

-Larry

potowatami trail run 2011 - mud, mud and more mud

2011-04-10T12:44:00.000-05:00

Went with good friend B to 50 mile race in Pekin, Illinois. Potowatami Trail run, formerly known as McNaughton Park run. Still the same spot, but now under new management. In his second year as race director, Rich Skocaj put together an excellent event. Well supported, well stocked aid stations, plenty of good food at the end. Peanut butter filled pretzels, salted potato wedges the best!

I was all set to run 2 or 3 loops to support. Have a half marathon in 3 weeks at Illinois. Did not taper. I got to the packet pickup and pasta dinner. And then...the race director said 50 mile finishers got a "nice belt buckle." I am a sucker for a buckle. Asked B if she minded if I went the whole 50 miles. She shook her head, said she would not complain.

Got up the next morning after a stay at my sister's place nearby. Weatherbug app on said rain to the south, but friend on FB said she woke up to thunderstorms. Hmmm. Stepped outside into rain. I love rain. Drove to the race in pouring down storm, thunder and lightning. Yippee. B is optimistic, as she always does ultras in the rain.

Started the race in the mud with jacket and Moebens. Rapidly shed jacket and then sleeves in the heat and humidity. Mud, mud and more mud. Inches and inches of sucking, oozing mud. Up the hills bad, down the hills worse. No run, except on the rare flat.

Friend Scott joined us at lap 3 start, and the sun began to peek through the clouds, drying up the mud slowly. Felt good, decided to "drive on." B looked and sounded great. Change shirt and shoes and socks. Loop three start was perfect...until it started to get hot. High humidity, high temps in the 80's. Slight breeze from time to time.

Met two women from Iowa City, new to ultras with great hopes and dream. Talked of yoga practice, of embracing the discomfort, of no comparison, no competition. In the middle of a race all about competition. For the most part....competition with the self.

Positive talk, good company. Despite seeming a solo activity, have found the social part the most motivating. B is a great friend, and her positive energy and the constant banter helps me embrace the discomfort, become one with it. From the race web site.

"... comparing the high altitude, long climbs of the Western mountains to McNaughton hills is like comparing being eaten by a shark vs. being eaten by a 1000 piranhas ... both are unpleasant ... just in different ways."

-Larry

Created with Admarket's flickrSLiDR.

rim2rim2rim part 2- ice is not quite as nice

2011-03-24T23:36:00.000-05:00

3 am start was a bit earlier than planned. Arizona time change...or lack thereof...confused. "What time is it here?" she messaged me. The plan was to go down South Bright Angel, and return up South Kaibab. A valley longer, but shallower grade vs a short ridge trail with lots of switchbacks.

The first mile below South Bright Angel trailhead was a slow crawl. Ice and mud from snow melted during in the day slowed progress. Headlamps allowed us to see what was in front, but avoid looking at what was beyond the narrow beam. Many sections of crab walking on hands and knees.

Equipment was intentionally light. Trail shoes with sheet metal screws, but no heavy crampons. Crampons appropriate for heavy hikers carrying frame packs of 20-30 lbs+. We went in with light packs of 10 lbs, with the intention of running where we could. Each of us carried 80-100 oz of water. No water to be had until the bottom of the canyon at Phantom Ranch.

We reached the bottom of the canyon and the Colorado River about 6:00 am, with the first traces of dawn. We ran where possible, walked and stopped unhurried. For grins, we turned off our headlamps on the descent, while stopping for food every hour. Nothing heard but the gurgling stream. Pure and utter darkness after the moon set behind the cliffs. The greatest silence I have heard in a long time.

We crossed the Colorado River about 6:30 am and reached Phantom Ranch. Restrooms and water...and a pay phone?! No cellular service, out of line of sight with the towers on the south rim.

Friendly animals....deer and squirrels at Phantom Ranch. Along with signs telling us not to feed them. We left food and supplies cached for the return trip and set out on the 14 mile hike up the North Kaibab trail. Up the narrow slot canyon, with bridges crossing many times. It was warm...60 degrees. We had shed jackets halfway down, and then then proceeded in shorts and long sleeves. Eventually down to short sleeves and mobens as the temperature rose and we hiked higher up towards the north rim.

Water consumption was a concern for me. D was concerned about food, so I carried water filter gear. About 4 hours worth of water, considering 20 oz every hour consumed plus 20 oz in reserve we carried. This itself was the biggest part of the pack, weighing 5-6 lbs.

We rose higher and higher on the North Kaibab trail, with ever more spectacular views. Passed camp grounds closed for the season, we met three other runners trying for the same double crossing we were. Three young men had come down South Kaibab, and reported it muddy but ice free...good news for our return. Food consisted of typical trail fare...sandwiches, bagels, clif bars, trail mix, dried fruit.

Higher we climbed, up towards the 8000 ft north rim from the 2500 ft bottom of the canyon. The trail narrowed with switchback after switchback. Spectacular views of cliffs and waterfalls. Billion year old sedimentary rock, originally deposited horizontal, turned 90 deg to the vertical in the rock face.

The trail going was slower than planned, with rocks and logs covering the three foot wide shelf carved in the cliff face. Neither of us likes heights much, so we come to grips with the mild euphoria of great hight by looking at the path in front and staying close to the inside cliff face.

At around 11:30 am, we were about 22 miles into our ascent, and we started to find ice and flowing water across the path. Several of these ice crossings were made on hands and knees, one at a time by unspoken agreement. We were nearing our goal...closing to within 1000 ft elevation and a mile of trail from the North Rim.

And then we came to a large ice field, with a steady drizzle of flowing water from melting snow above, across glaze ice. We looked at this awhile. It was about 4 feet wide, with a 10 ft fall at 45 degrees, and then straight down to oblivion. Decided to push on across, hand shivering in the freezing water, clothes and packs wet from the shower downpour from above. So close.

We ran into another runner, the last of the group of three we passed previously. He was coming back as were were going up. We had run into his friends, one by one as they had turned around. He reported knee deep snow up the trail, more ice and impassible conditions with just trail shoes and shorts. Decision time. It was 12:30 pm. Time to turn or time to push on, risking an after mid-night return to the south rim?

Continued in Part 3.

-Larry

rim2rim2rim - a grand adventure - part 1

2011-03-20T11:10:00.000-05:00

My best friend gave me the best advice
(She) said each day's a gift and not a given right
Leave no stone unturned, leave your fears behind
And try to take the path less traveled by
That first step you take is the longest stride....
--Nickelback If Today was Your Last Day

About six months of planning came to a head Tuesday morning about 3 am. I think it all started with an issue of Trail Runner magazine. My friend Danelle read the "Bucket List" article, great runs to complete before you kick the bucket. And she started talking about Rim to Rim to Rim of the Grand Canyon during our long runs.

First it was alone she was going to do it. My response was "No way in hell." I feel somewhat protective of my running partners...good ones are hard to find. Found out that Tom W. and Lynn H. had completed this run last fall, so I invited her to a November meeting of Cornbelt Running Club to hear about it first hand. The intent was to either scare her out of it or convince her to do it with someone. She was not sufficiently scared.

This is not a race, but an unsupported outdoor hike that the National Park Service officially discourages. Like any other hike in the canyon, but somewhat longer. No permit required, since we planned not staying overnight. Just a little day hike.

That someone else became yours truly, and over winter planning and training began. Spring break 2011 became our target date, even though we knew icy conditions could prevent topping the north rim. Family vacations that would intersect for one long day...she by car then plane, me by train both ways.

The minimum acceptable outdoor training temperature dropped lower than ever for my warm blooded friend. We trudged through knee deep snow and icy winds on 3-4 hour training runs. Climbed stairs in 16 story buildings. She walked for hours backwards and forwards uphill on the treadmill at the Muscatine Y, to the delight of on onlookers (who risk being struck by thrown five lb plates she put in pack.) Intense weight and cross training sessions of spin and pool....including breaking the record team time at a local indoor triathlon. A rediscovery of yoga for me at her prompting.

The packing list grew to three pages. Snake bite kit. Water filter. Food, water. Gloves and mask. Jackets and shoes with screws for traction. Dress rehearsal of four hours with full pack and headlamps.

After a sleepless 30 hr train ride, a multi day car ride, we met the day before for final strategy dinner. Tried our best to put on brave faces and comfort children and spouses. Staring at the south rim, with the Colorado somewhere below and the north rim disappearing in the haze, we looked at each other with unsaid words...."What in the devil have we gotten ourselves into?"

After three years of training with this woman, I knew that she would be strong enough. Trust in your training. Trust in your prep. Trust in your friend. There are few I would attempt this with. Someone unstable need not apply. Two ways out...on two legs or via expensive helicopter ride. Or like several each year...one way, without return.

Continued in Part 2.

-Larry

flagstaff 519 am - geek on vacation

2011-03-14T07:31:00.001-05:00

In Flagstaff early rising, the day before Rim2Rim2Rim hike with a good friend.

The technical backstory. Mobile telecoms powering this trip include HTC Incredible Android phone, generating mobile wifi for other gadgets using Verizon network. Also along for the ride are:Android based rooted Nook color tablet, a five yr old Canon Elph digital camera, and an Ubuntu Linux netbook. This trip is not sponsored by Microsoft.

And lots of batteries and chargers...;-)

Published with Blogger-droid v1.6.7

date set - wildcat 50k - Nov. 13, 2011

2011-03-07T21:50:00.001-06:00

Updated the race flier. Click on the link at right. No major changes planned. Holding the course open 8 hrs...7:30 am to 3:30 pm. We have room to grow.

Larry

wildcat 50k - ultrarunning magazine

2011-03-03T20:00:00.000-06:00

Cavortin' Near Davenport - From the March 2011 Issue of UltraRunning Magazine. The race report and results from Wildcat 50k. Photos of winner Nancy Foxen, and particpants Matt Roling and Chris Foxen. Click photos to view larger.

Will do it all over again November 13, 2011. We have room to grow. There will be no registration, no T-shirts, no BS. Just show up, shut up, hang on and run like you have hordes of un-dead chasing you.

-Larry

stuff to take to rim2rim2rim grand canyon crossing

2011-03-03T01:54:00.002-06:00

wear:

Red North Face Jacket
Long sleeve tech shirt
Short Sleeve tech shirt
shorts
moebens
vasque shoes with screws
socks - injinjis

brunton head lamp
north face hand bottle - 2
Black North Face rain pants
finger/mitten gloves
light mask - smart wool
running vest - nathan
single water bottle belt - nathan
garmin
watch

Pack:

cash
cell phone - full charge, extra battery
small backup headlamp
mp3 player
camera
shoe laces - package of two
glow sticks
first aid kit
water purification tablets
compass
map
flashlight
batteries for head lamp, flashlight
water filter pump - Cooney
clif bars - 12
trail mix
accel gel
three 500 ML water bottles
socks - 1 pair injini
whistle
body glide
aleve
endurolytes
caffeine pills
leatherman
antacids
gum
garbage bag - 2
ziplock
baby wipes
vaseline
second garmin
sunscreen
bio freeze
ointment
rope
space blanket

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strength training - advice from 72 yr old marathoner

2011-02-13T17:23:00.000-06:00

Chet Doyle is one of my heroes...in his early 70's, he started running in earnest when in his early 50's. Over 30 marathons later, his running philosophy consists of "don't run fast enough to get hurt." He has a good sense of humor too, given the photo at left.

Interestingly, Chet was a certified fitness instructor during a career in the US Army and reserves spanning over 30 years. At this link, find Chet's thoughts on strength training, and how essential it is to being a successful runner. The proof is in the pudding. Some of my favorite quotes below.

"Rest is very important. Don't get over tired."

"limit your time...to not more than an hour and half per session...That starts with you sitting slack jawed on your butt on the couch, through driving to the gym, changing clothes, exercising, showering, changing clothes back, driving back home, and ends with you sitting back on the couch on your butt with your jaw once again slack."

"That's why it is called a 'Workout'...if it were fun, Disney would be selling tickets at each weight machine"

-Larry

Gore Tex, Hyvent water proof jackets, pants

2011-01-23T15:27:00.001-06:00

Running about an indoor track with 3-4 hours of conversation to fill leads to interesting directions. As you come back to the starting point about every 60 seconds, the company is a key component.

A few years back when getting ready for my first mountain run, I did some "jacket research." Everybody said I had to have a Gore Tex jacket to get my "a$$ over the pass." My running partner is getting ready for her first 100 miler this spring, and so we revisit the topic. She said that the jacket I recommended wasn't Gore Tex, so she passed on purchase. I said "sure it is"....when in fact it isn't.

Gore Tex was the first water resistant, breathable material to mass market. Prior to the invention, plastic ponchos and rainwear kept rain out, perspiration in. Think Sauna Suit. Since Gore Tex, other materials have come to market. North Face sells Gore Tex, but has its own version called HyVent. All use different, but comparably performing multi-layer, polyurethane and similar coatings. Water resistant, but breathable to a greater or lesser degree. Sweat too much, not enough ventilation, sauna suit again.

Opinions vary. This fellow did his own product testing by wearing jackets of various types over a cotton tee shirt in the shower. Even though article a bit old, I ended up with the North Face Venture series jacket and pants. Reasonably priced, self storing in small size bundles.

Other technologies and name brands exist. I have a Mountain Hardware Gore Tex jacket (eBay...cheap!) that is just a bit heavier than the North Face HyVent. For really cold days, but a bit heavy to carry. Almost every vendor has a water resistant, breathable product now. eVent, AquaStop, others exist. See comments "Is Gore Tex Still King?"

Price is a factor. Gore Tex is the premium brand and many say its latest incarnations have maximum breathability. But other vendors will say their products are just as good. As with anything, your mileage will vary. Most products will be water proof and breathable, but I find individual tastes vary on weight of fabric. Buy from somewhere with a good return policy.

-Larry

wildcat den photos - January 2011

2011-01-23T14:35:00.000-06:00

Maybe a spring or winter Wildcat event someday...

bob nelson high res photo - new years day 2011

2011-01-08T14:59:00.002-06:00

Thanks to Bob for providing high resolution group photo. See below for viewing. Follow this link to Flickr to download or to make print images. Click here for Bob Nelson's website...always great with a camera.

-Larry

magic fuel showdown - results

2011-01-01T18:48:00.000-06:00

About a month ago, QCRunner embarked on a winter base fueling research project. Using himself and two training partners as Guinea Pigs, to find out about fueling options for upcoming 2011 adventures.

Candidates included Perpetuem Solids from Hammer Nutrition and Enduromax from QC Max Muscle. QCRunner pays retail for his calories, maintaining his reputation for unbiased calorie consumption.

Subject 1 is a 40 something male distance runner with many ultras and marathons beneath his belt. He liked the consistency of Enduromax, crediting it with "going down easy" in the final miles of a recent 50k. About 240 calories per 12-16 oz serving, it went down well on a fussy stomach with a mix of real food and water. He liked the non-sweetness of the Perpetuem solids, but did not like the chalky, powdery texture. Something you could aspirate during heavy breathing.

Subject 2 is a fitness instructor, also with several ultra buckles in her desk drawer. She liked the Enduromax during a recent long run through deep snow, and a water crossing where she pulled QCRunner out of the drink. Aside from burps, she had no complaints and planned to add it into her mix. The Perpetuem solids...aka "horse pills"...were considered "aid station only" friendly.

Veridct? QCRunner drinks water and eats real food on the uber run. Enduromax is great fuel easy way to get calories up to one day event, but the pot life is perhaps 12 hours. Afterwards, maybe not so good to drink. Enduromax...perhaps in the stable, but a little disappointed with the size of these things. Chalky consistency, THREE chews to make 100 calories. Could not get these down during marathon distance or less. Sorta like they took Perpetuem and pressed it into a package the size of 6 quarters. Note photo above...powder after being carried for a few tens of miles.

Looks like we will have these fuel options in the baggage, but I am still training with the old reliables...what I find on the course...water, sports drink, salted potatoes, chocolate, granola bars, chips, bananas. Real food theoretically less efficient than maltodextrine straight, but I am not an elite. Your mileage may vary.

-Larry

New Years Day 2010 Run - Video/Pics/Music

2011-01-01T18:06:00.000-06:00

QCRunner has been busy training and hiding out in a well connected cave beneath the frozen tundra since the Wildcat 50k. QCRunner seems to have an obsession with pushups lately, in order to give the old tired broken down masters runner legs a break.

Ran 5 or 6 miles today on annual New Years day run with the Cornbelt Running Club folks. About 60 or more showed up for a 15 degree, 30 mile per hour wind day where the river runs west. A part of the Bix course followed by breakfast and plans for the New Year. The Bix statues in front of the Times were wearing santa hats. Best to all.

http://www.youtube.com/watch?v=LKh5N4CkrJE

-Larry

magic fuel showdown

2010-11-28T19:51:00.001-06:00

Winter base time to consider fueling options. Longer distances for 2011, multi-day events. If I can get in more than 100 cals/hr...say closer to 200-300 cals/hr...see room for improvement on the uber long. Here are two candidates I am trying over the next month or two.

Enduromax from QC Max Muscle. One serving 12-16 oz. of fluid, 240 calories, carbs from maltodextrin like most gels. A bit of caffeine, some whey powder to give it protein. Some potassium, magnesium,calcium to replenish electrolytes.The rest of the laundry list of ingredients...beyond me. Liquid form....good/bad. So far, I have not (often) broken my rule of just water in the bottle and whatever food is on the course. Runs about $40 for 20 servings. This product was at turn around aid station at the Wildcat 50k. Comes in Lemon Lime only.

Other candidate is Perpetuem Solids from Hammer Nutrition. Perpetuem has been around a long time. Bob Nelson first introduced me to it back at Howl at the Moon several years ago. Up to now, another soy/whey based protein powder product. Now available in 100 calorie chews or solids. I like the idea of a solid, stable food source I can stick in the pockets. Unclear as to how big or digestable these are. Heard compared to "plugs of tobacco." Could cut them up, but hard enough to digest a small Clif bar at 20 deg F. Ordered all three flavors - Caffe Latte (with caffeine), Strawberry Vanilla, Orange Vanilla. Around $0.30-$0.50/chew....somewhat more cost effective per calorie than gels (say $1.00/100 cals ea.)

Another report in a month or so when friends and I have had a few long runs to stomach test.

-Larry

wildcat 50k - the ultrarunning magazine draft

2010-11-25T17:52:00.000-06:00

Here is a draft of the Ultrarunning article. I will give a week for feed back before I send it in. If you have a picture suggestion, please let me know. I have learned to let females have veto power over pictures of themselves. Some wisdom with age.

-Larry

wildcat 50k - final results

2010-11-25T15:08:00.002-06:00

Final race results here. Yes, I took my time. Quicker next year. Have this annoying day job. Thanks to Nancy Shell for assembling the results and taking entries.

For those who did not come, you are welcome next year. If you look at the times, and think that they are perhaps somewhat slow for the distances, I humbly suggest that you might come and run the course anytime. It is challenging.

We will do it again and could easily double in size without too much trouble. Bring extra food and drink, we supply basic food and drink. There will be new flush toilets and running water that wasn't hooked up this year, and we will change little of the successful formula.

Special thanks to all who helped make this a successful event.

HyVee
Walmart
Max Muscle Sports Nutrition Quad Cities
Muscatine Community Y
Cornbelt Running Club
Muscatine Running Friends
Moline High School
Buffalo Ambulance
Wildcat Den State Park
Friends of Melpine School

-Larry

lots of pictures - mark stegmeier - wildcat 50k

2010-11-22T22:57:00.000-06:00

Mark took about 300 pictures. Everybody is here, more than once. Free for any use. Can make prints using Flickr. Can download full resolution.

Created with Admarket's flickrSLiDR.

wildcat 50k race results

2010-11-16T21:42:00.000-06:00

Race results have been tabulated. If we misspelled your name, mis-identified you as a male or female, or could not read your handwriting, we ask that you let us know and we will correct. And we ask that you work on your penmanship.

We had around 105 entries, according to the paper records. 83 of you wrote down your name in the book at the end. I should have mentioned that at the start, but we were anxious to get moving. 29 of you did more than 26.2 miles and will have your names published in Ultrarunning Magazine.

We had far more food and drink than we might have ever used. Thanks to all for the donations. Better to have too much than too little.

Looking forward to next year, but a bit of rest is in order first.

-Larry

wildcat 50k race director pics

2010-11-15T20:41:00.001-06:00

The race director's pictures. Better coming soon. I had a race to run and a race to run, if you follow. Camera battery died, and smart phone is blurry cause I was cold.

Created with Admarket's flickrSLiDR.

race day results- wildcat 50k

2010-11-14T19:57:00.000-06:00

The first annual Wildcat 50k hosted over 105 runners, raising nearly $1400 for the Friends of Melpine School to help build a playground at Wildcat Den State Park.

The first place finisher in the 50k was Nancy Foxen of Muscatine, who finished the 31 mile course in 4 hrs 49 minutes and 42 seconds. Many others finished their first time at more than 26.2 mi marathon distance, including 17 year old Alexis Mazzini of Macomb, Illinois.

Race director Larry Sandhaas and course official Danelle Much were alternately praised and cursed for the 6.1 mile course. Well over 1000 ft of elevation gain and elevation loss meant more than a mile of vertical climb and descent over five loops covering nearly 31 miles. This is no small bonus for the runners in the relatively flat eastern Iowa landscape. Special prize ribbons hidden at strategic locations slightly off course may have caused some runners to exceed these baselines.

A thanks to all who attended, and for the support of Muscatine Running Friends, Cornbelt Running Club, Max Muscle, HyVee and Walmart for the successful race.

More photos to be posted after the race director, who covered a bit more than the course distance today, has a good night's rest. Results will be posted shortly.

-Larry

Wildcat 50k - Final Updates

2010-11-13T03:49:00.001-06:00

One day to go.
It's raining. There will be mud, but the course will remain run-able. The trails as Wildcat are well drained; the ranger has put down quite a bit of gravel over the years. I have run the course immediately following a heavy rain and not gotten my feet too wet.

Course set up this afternoon. Follow the pink ribbons and you will be fine. There will be "special yellow prize ribbons" on the course. Bring one of the YELLOW not PINK ribbons back to the start/finish line aid station by the Mill and you will get a special prize.

We will "open for business" between 6 and 6:30 am. Race starts 7:30 am, course support ends at 3:00 pm. Parking by the Mill or along the road if the parking lot gets full.

Sign in at the shelter by the mill parking lot. You can set up tables on the grass or crew from your cars. Bring food and drink you would like to share to the picnic tables under the shelter.

Post race shower and cleanup available at the Muscatine Y 1823 Logan St, Muscatine, Iowa. 563-263-9996. Free if you are a Y member and if you tell them you ran Wildcat 50k. Directions available at Start/Finish.

Look forward to seeing everyone at the start Sunday morning!

-Larry

wildcat 50k - course support

2010-11-10T20:18:00.000-06:00

Was asked today about course support - food and drink. Here was my response.

We will have water and sports drink at the aid stations, each 3 miles apart at the start/finish line and the turn around.

Will also have "runner friendly food" including...

Bananas, strawberries, salted potatoes, chips, pretzels, trail mix, m n m's, raisins, similar fare.

I am going shopping Friday, and runners are invited to bring food as a donation to the event.

The course is challenging, but runable. Stairs and elevation gain yes. Trail is well drained, maintained and well marked. You may get muddy, but no stream crossings.

Hope this reassures and answers your concerns.

Thanks for coming.

-Larry

Governors Run - "that was hard"

2010-11-08T05:58:00.000-06:00

Good weather and a bit of muddy fun for one of the warmest Governor's Cross Country Run's in recent years. Fears of not enough water in the streams for proper mud were dashed. Friends at left agree.

Talked to Russ Hart "course martial" before the race. A bit of ribbon confusion with tree markings had Russ on the course at 7:30 am pulling and replacing ribbons for the type used by the park to mark tree removal.

And to the 3rd place Matt Roling finisher after. "That wolf thing must have been filled with lead!" "It was tougher than Living History Farms."

Photos below. Good times. Worthy cause Nancy Kapheim Memorial Scholarship Fund. Thanks all.
-Larry

Created with Admarket's flickrSLiDR.

the secret word - WildCat 50k

2010-11-06T15:54:00.000-05:00

The secret word is "ultra marathon."

You are way too young to remember "You Bet Your Life" TV show with Groucho Marx. "Say the secret words and win a prize."

If you say the secret word, you may be rewarded with an appropriate adult beverage at the end of your run. Cause you earned it. QCRunner and WildCat 50k reserve the right to be juvenile.

Race prep goes well. Interest is good. Stopped in stores wall shopping for supplies. Story in the Muscatine Journal. Stories soon in Argus/Dispatch and Quad Cities Times.

Hope to see everyone at the WildCat 50k Nov. 14, 2010 7:30 am.

-Larry

Wildcat 50k....what it is, and what it isn't

2010-10-23T21:13:00.000-05:00

Getting more interest as we are less than a month out.
What this race is...

A real event, that will be supported with food and drink at start and mid-point
A challenging course. It will be marked.
A small fund-raiser to benefit the park.
Hopefully a good time.

What this race is not...

Expensive. No tee shirts or finishers medals. No chip time. No bibs. Show up and run. Make a donation to help the park. Bring some food to share if you wish. There will be volunteers at the start aid station. There are park outhouse type restrooms at several locations near start/finish and on course.
Complicated. Everybody starts together. Will have a clock at the begin/end. Write down your finish time at the end. I will tally and publish results.

Wildcat 50k is intended to be a low overhead, no muss, no fuss, let's just run and have a good time event. A little more organized than your weekend training run, but quite a bit less complicated than your average road race. A way to give back a bit to the local state park where we do quite a bit of training.

Questions? - please don't hesitate to ask.

-Larry

hardrock 100 video

2010-10-19T20:14:00.000-05:00

Why Trainers Say, 'Slow Down'

2010-09-19T18:28:00.000-05:00

From the well known fitness source "The Wall Street Journal" -

"...When training for an ultramarathon, Ms. Fingar runs about 70 miles a week, far fewer than the 100 miles that many other ultramarathoners log weekly. But unlike some other runners she is rigorous about cross-training weekly in the pool, on a bicycle and in yoga and Pilates studios. She says this training offers a break from the monotony and physical pounding of running, and provides flexibility, enhanced aerobic fitness and a strengthening of core muscles.

"Especially with trail running and endurance events, you need upper-body and core strength to ascend and descend the hills," she says.

-Larry

Almond-Apricot Granola Bars

2010-09-19T18:20:00.001-05:00

From the New York Times. No baking...I substituted raisins for apricots for dried fruit on hand.

--
1/2 cup almond butter or other nut butter
1/2 cup honey
1 cup crispy brown rice cereal
1 cup granola
1/2 cup almonds, chopped
1/2 cup dried apricots, chopped
1/4 teaspoon salt
Vegetable oil for greasing.

1. Put almond butter and honey in a small saucepan over medium heat for 2 to 3 minutes or until they melt together; whisk to combine.

2. Put the crisp brown rice cereal, granola, almonds, apricots and salt in a bowl and add the mixture of almond butter and honey; stir well to combine.

3. Grease a 7- or 8-inch square baking dish with a little oil and line it with plastic wrap. Spread the granola mixture evenly into the dish, pressing down gently, and cover with more plastic wrap; refrigerate until set, at least 1 hour. Once set, remove by lifting the edges of the plastic wrap out of the dish; peel off the plastic and cut the bars to any size you like.

Yield: 16 to 20 granola bars.

imogene pass summit - 360 deg panorama

2010-09-14T22:00:00.000-05:00

video - summit cinnamon mountain - san juan range colorado

2010-09-14T21:42:00.000-05:00

Hawkeye 50k

2010-08-28T19:58:00.001-05:00

There is another 25k/50k trail run happening a few weeks later than WildCat. Fellow ultra runner Tim Smith is putting on an ultra near Iowa City. His is a 15.5 mile loop on trails and pavement in the vicinity of Lake Mcbride and Coralville Lake. Check out his website for more details.

-Larry

updated Wildcat 50k Race Flyer

2010-08-11T21:00:00.000-05:00

See the link at right or click here. Maps on the back. Nov. 14, 2010. No BS...Just show up and run.

-Larry

gps watches - august 2010

2010-08-08T17:02:00.001-05:00

The biggest complaint some folks have about gps watches used by many runners relates to size. Garmin has dominated this category, and their products have gotten less clunky as years go by. New entries from Timex and Garmin have arrived. Considering how they stack up.

Garmin has a simpler, smaller Forerunner 110 model. (Pink Ladies!) Smaller size, fewer features....bad? Maybe not. Timex has a new product distributed through REI- Timex Global Trainer. See Engadget review at link above. It's not small photo - left. From left to right, with prices (Garmin prices from Amazon. Timex from REI.)

Garmin FR60 $90 and up, Garmin 405 $236, Garmin 305 $145, Garmin 310 $336, Timex Global Trainer $275.

Above in pink/gray Garmin 110 $200.

Garmin FR60. Reasonable size, but a glorified heart rate monitor and pedometer. No GPS. Run away. Not recommended. Previously Garmin 50 model similar...horribly inaccurate.

Garmin 405. Last year's new Garmin Forerunner model. Biggest issue - the touchy, touch screen bezel - the ring around the outside. Not amusing to see friends with middle age eyes trying to make this work. Don't touch with wet hands said the manual at one time. Really, a running watch you are not supposed to sweat on? Ok for some, not for others. Recommendation - Neutral.

Garmin 305 - the old workhorse. Price includes heart rate monitor. Real buttons. It works. 10 hr battery life. Been over the mountain, what I use. Large size for females. Clunky looking. Recommended, but ladies may consider the 110. See below.

Garmin 310 - a newer version of the 305. Same size, but you can swim with it. Twice battery life - 20 hrs. Only personal experience says the watch band might be touchy....friend lost it in an open water swim in a tri. Recommended, but expensive.

Timex Global Trainer - as big as as a 310 or 305, better integration of tri events swim, bike run. Reports of low battery life 6 hrs, poor satellite reception. Ladies - consider the size. Not recommended...let them come out with a firmware update first.

Garmin 110 - Garmin's simple version for 2010. Gives lap pace, distance, but NOT instant pace. Small size, battery life ok for marathons - 8 hrs. It is SIMPLE. Less junk that people rarely use. Can be used just as a watch for a couple weeks if GPS turned off. Recommended - smaller and less clunky than others.

-Larry

marathon training group - August 1, 2010

2010-08-01T20:48:00.000-05:00

Created with Admarket's flickrSLiDR.

2010 quad cities marathon course maps

2010-07-24T13:37:00.000-05:00

Joe said I could share these. Like Gilligan, you wanted off the island sooner anyway.

Pics at left. Pdf half marathon course here. Pdf full marathon course here. Only hills Bettendorf Mile 1-3 and over the river at mile 1 and mile 10 or so.

QCM website has regular routes. This year's route less Arsenal Island. Moline viaduct to Arsenal Island under construction

Regards-
Larry

WildCat 50k - logo

2010-07-23T04:50:00.002-05:00

From local artist John Kvapil...Thank You!

I was thinking T-shirts for online order. But then I got to be thinking...socks? John says he could make that work with the logo.

Help me out folks, especially ladies.
Would you want socks with a short above the ankle cuff with logo? I am fashion impaired.

Regards-
Larry

Ride Across Indiana - RAIN report

2010-07-18T23:06:00.000-05:00

QCRunner learned a few new words this weekend. Peloton, for example. The largest mass of riders, usually leading the way. Wind resistance is reduced by riding together. Guess what? I was not in the peloton.

Found out about RAIN - Ride Across Indiana - several years ago. Sounded intriguing. An organized, supported ride out to a distance I had never attempted in a single day - 160 miles.

The old masters runner treats cycling as a second class citizen. Ultra running is the main event. Cycling supports the run by cross training and providing cardio endurance without the jarring run miles. Plus you get to go farther. An interesting side journey, but I can't devote the time to get good at cycling. So I muddle through spin and outdoor biking, maintaining enough fitness to keep it interesting.

Indiana is another state that grows corn and soybeans, and starts with the letter I. Iowa, Illinois, Indiana. Plop me down in the rural hinterland of either, it will take me some time to figure out where we are.

RAIN is well supported. Sags every 30 or so miles, lunch at 90 miles. Usual granola bars, PB&J sandwiches, bananas. Fillup and go. Recommended. Started in Terre Haute, ends in Richmond, Indiana. Traversing the whole state. Showers at the end. Bus ride back using Mark Robinson's bus services recommended.

Took the luxury motor coach back across the state. Three hours, with crampy legs. Weather was ok, with highs in the low 90's and a slight tailwind. Some folks had to get medical at the end. Have seen enough ultras not to push it on the initial try.

A good event. Will do it again someday. But, for the rest of the this season, run returns to the command chair.

-Larry

WildCat 50k - the race flyer

2010-07-12T22:38:00.000-05:00

WildCat* 50k
*WildCATCH Me if You Can* ;-)

November 14, 2010
7:30 AM start
WildCAT Den State Park
Between Muscatine and Davenport, IA on IA 22
On the bluffs above the mighty Mississippi

Click here for flyer.

Run or walk as much as you want. Frolic in the forest. Donation supported fundraiser to support park improvements.
Email me with questions or suggestions. T-shirts coming!

-Larry

bix at six pics -7/8/10

2010-07-08T23:17:00.000-05:00

Created with Admarket's flickrSLiDR.

dad, your car smells

2010-07-05T19:02:00.000-05:00

Ok. Maybe less so with Febreze like product and these - Seat Shields. Recommended. No ties, just a seat shaped fabric with moisture barrier. Seemingly well made. Easy on and off. Sit on it stinky, and then wash it. Advertised in the various running magazines, feels like a runner type owned business. Not my car at left.

-Larry

firecracker run 2010

2010-07-04T23:07:00.001-05:00

Somewhere in mile 2, reached someplace I only get to during long, long runs. Vision narrowed, can't tell you about scenery or other runners. Stride, heart, breath. Everything else disappears. Further adventures in oxygen deprivation land.

Joe Moreno and volunteers...you put on a great race. PR for me and my training partner. Well organized, supported. See photos below.

-Larry

Created with Admarket's flickrSLiDR.

Pics from Mississippi River Trail Ride - Muscatine to Buffalo

2010-06-20T22:05:00.000-05:00

Advocacy ride from Muscatine to Buffalo, with pancake breakfast and well stocked sag at Wild Cat Den. Well done Dean. Trails don't just happen...people make them happen.

-Larry

Created with Admarket's flickrSLiDR.

20 reasons to run Quad City Marathon

2010-06-17T22:28:00.002-05:00

Ok kids...help out Joe with his little PR exercise.

Why do you want to run it?

"Running across the I-74 bridge is faster than driving"
"We're cheaper than Chicago!"
"Fast and flat, except for Bettendorf"

"Can get on Arsenal Island without opening your trunk."

"More fun than a poke in the eye with a pacer stick."

-Larry

2010 MRT Mississippi River Trail bike 6/20/10

2010-06-17T08:05:00.000-05:00

Starts 7 am Sunday....Muscatine Riverfront.
Ride to Buffalo and back, with breakfast included in Buffalo at Biscuits.
Stop and smell the roses at Wildcat Den State Park.
Get your picture taken with local legend in his own mind and noted no seat bicycle enthusiast Den Mathias.

Click here for entry and details.

-Larry

TOMRV 33 - pics and musings

2010-06-14T22:34:00.000-05:00

About 210 miles on bike over two days, with about 10,000 ft of elevation change. Not terrible for the Midwest. Hot food and shower, sleep in a real bed at the overnight. Kudos to the Quad Cities Bicycle Club for their premier well run event. Good friends made it all the better. Teri, Nancy, Craig, Joe...you guys made this special. Let's do it again next year!

A couple of accidents. Fellow went down on the wet Savanna/Sabula bridge over the Mississippi on scary serrated bar grating. Rain, narrow bridge, low guard rail, high pressure tires. Not a good combination. Another rider went down on the US151 descent into Dubuque. Four lane divided road with rumble strips also not your friend.
Consistent rain most of Sat morning and late Sunday morning. Rode through Saturday rain, but took shelter in a bar in Low Moor, Iowa after weather radar looked bad. Earned a new name "weatherman" from a Fox and a Lyon.
Visited the re-invigorated Dubuque riverfront, and had a beer at the Star Brewery, watched the sun set and the river go by. Good to see downtowns and riverfronts come back.
Took the short 200 ft cable car Fenelon Place Elevator up the bluff for a view of the town. Felt good enough to ride a few extra miles, and then climb back up the bluff for an overnight at Clarke College.
Replaced my standard 53/39 double chainring with a compact 50/34 chainring a few weeks prior on my Cannondale. Glad I did it. Made a lot of difference on the climbs. Good job to Greg Harper and Harper's Bike in Muscatine for one day turn around. Shifts like a dream and climbs like a goat.
Happy enough with level of fitness to jump right back into running speedwork in quest for short distance PR's. Onward to July Firecracker, Ride Across Indiana and Bix.

-Larry

kettle ball squats

2010-06-10T21:51:00.000-05:00

Leg and upper body....love it.

-Larry

first wildcat den ultra - name it

2010-05-18T21:14:00.000-05:00

At right you will find a list of a few names I liked from those suggested. Take a moment to vote for the one you like. More info about the event....

Settled on a date - Sunday, Nov. 14, 2010. The week after Governor's and the day after Hawk Hustle.
Mapped out a 6 mile out and back loop from the lower parking lot to the upper campground. Lots of really fun hills. Cause hills are our friends. Some stairs, some steep, most runable. About 1000 ft of elevation gain/loss every 6 miles if I recall. Scenic in the fall. Well maintained trail. No cross country bramble scramble.
Low key, laid back late fall event. T-shirts optional, minimal entry fee.
Fundraiser to build a playground at the park for kids. ;-)
All welcome. Do any distance you want from 1-5 loops. Say up to 30 mi or 50k distance.
Ultra finishers (more than 26.2 mi) get your names and times in Ultrarunning Magazine.
Bathrooms at both ends.
Self service aid stations at start and 3 mi turnaround. Real food.

Hope to get this on CBRC and Muscatine running calendars. Get some brochures made up. All in my spare time.

-Larry

the original marathon - why it's important

2010-05-16T16:04:00.000-05:00

As I remember a number of friends today running marathons this spring, a reminder of why this event is important. A struggle of east vs. west, Persia against Athens of Greece in 490 BC. The Persians were stopped at the gates of Europe on the Plain of Marathon. If it had gone the other way, the last 2500 years of history would have been very different. Forget democracy, the Enlightenment. Think tyranny and despotism. This is an old, traditional view of history, but one with a lot of truth in it.

Unforeseeing one! Yes, he fought on the Marathon day:

So, when Persia was dust, all cried "To Akropolis!

Run, Pheidippides, one race more! the meed is thy due!

'Athens is saved, thank Pan,' go shout!" He flung down his shield,

Ran like fire once more: and the space 'twixt the Fennel-field

And Athens was stubble again, a field which a fire runs through,

Till in he broke: "Rejoice, we conquer!" Like wine thro' clay,

Joy in his blood bursting his heart, he died--the bliss!

Poem Pheidippides, Robert Browning

Prompted by a BBC History Podcast.

-Larry

max king - running times - fitting trails into your life podcast

2010-05-13T20:25:00.000-05:00

For those all day runs, a little Johnny Cash is recommended. And a couple of running podcasts. This one from Running Times by Max King supports an article from the June issue. Turning an off pavement run into a speed workout. Like dancing (not me!), you gotta know what to do with your feet....nothing too technical or you risk falls.

-Larry

Ice Age 50 - race report

2010-05-10T22:20:00.001-05:00

Checked the weather radar at about 4 am, and things were looking pretty good...30 to 40 some degrees. "Breezy" 20 mph wind gusting to 30 mph. Warmer than Mobile Marathon in January (17 deg with 20 mph wind.) I have gotten a bit better at running in the rain, but it is still not my favorite.

An ultra is really course specific. One "flat and fast" marathon can translate nicely to another locale, but every one of these off pavement frolics in the forest is a bit different.

Ice Age is a very well "run" event. It's one of the oldest ultras in the nation, celebrating it's 29th year in the southern Kettle Moraine State Forest. The race covers part of the 1000 mile Ice Age Trail system, that marks the southern limits of the last big glaciers covering North American over 10,000 years ago. The glaciers melted back, leaving behind rocks and sand and hills and lakes. (We the people of Illinois and Iowa would like to thank Wisconsin for sending much of your fertile black soil our way.)

The ladies I went with had a great time, and finished strong in their first 50 mile effort. We made a pact to stay together. No one left behind. We had trained for months for this, and were going to finish as we had trained.

No wrong turns (on the trail)....plenty of white paint on the ground marking the turns. Lots of food and closely spaced aid stations...every 5 miles or so fuel and hydration. Not every minute a rolling barrel of laughs, but this distance is about overcoming, enduring. This isn't a 5k....you're sorta out there for a while.

Weather....rain after mile twenty, followed by alternating bouts of sleet, rain and hail. Particularly as we crested un-protected ridge lines. "Look at that view!"....then a little sun, punctuated by more wind and frozen pellets of goodness from heaven.

The first 10 miles on the Nordic Loop were well groomed, grassy cross country ski trails. Once we got on the Ice Age trail, the remaining 40 was mostly single track, up and down continuous. Almost 7000 ft of elevation change, which is mighty impressive for the midwest. I heard cries of "Look, another hill...how Wonderful!" from the ladies. Perhaps something else was intended, but that is what I heard. Hard of hearing, this old masters runner is. Can't tell the difference between 50k and 50 miles either.

Good times. Great friends. A huge thanks and debt of gratitude to our families and spouses for tolerating this mostly healthy obsession, especially on Mother's Day weekend. We all have kids and significant others, and could not do it without the support. Thanks to all.

-Larry

Created with Admarket's flickrSLiDR.

QC Distance Classic - Volunteer Help Needed!

2010-05-05T22:50:00.000-05:00

Urgent shout out from Paul Schmidt, Cornbelt Running Club President. I often volunteer, but am one of the guilty out of town runners that day. See below. Please help if you can. Races don't happen without volunteers.
-Larry
-------

I'm in a bind- so many people are out of town this year for traffic

control coverage for the QC Distance Classic that we're very short of help.

Will you get the word out to QC Runner and Muscatine groups asking for

volunteers for this Sunday? We'll gladly accept runners spouses, friends, & family members.

At this point we can still use 20 people- that's a lot to find on short notice.

The flip side is that entrants are noticeably higher than last year and that

was a good year, too.

Please have anyone interested in helping contact our coordinators, Joyce and Alan,

copied on this email, and myself as soon as possible.

Thank you.

Paul Schmidt

Cornbelt Running Club

Paulrunsultras@msn.com

USATF marathon....on a track?

2010-05-04T21:33:00.000-05:00

On a leisurely 10k jaunt tonight, my running partner starts to wonder aloud if anyone had ever qualified for Boston on a 400 m oval track? No idea, I said. But I'll Google it. Fresh from counting laps at the Cornbelt 24 hr run, idea fresh I suppose. He wants to re-qualify. Bad.

That's a someday dream for this Masters runner. I just have to get a bit older. And not get slower. There are mountains to climb and forests to frolic in until then.

Odd marathons exist. The closest thing I can find is the InStep Icebreaker Marathon up in Milwaukee, held every January at an indoor ice arena on a 450 m track. The race FAQ says they are still waiting on finding out if this is a Boston Qualifier or not.

A small event, limited to perhaps 100 people. Fills fast if I recall from last winter. Some video and race reports from their blog. Chip timed, I note, with human lap counter backup. I would think the bloody chip would be all you need someday. Hard to keep track of people, especially if they change clothes at uber long event. Many, many volunteers required for lap events like 24 hr run or Howl at the Moon 8 hr Ultra over in Danville. I am guessing more volunteers than runners, for an odd change of race statistics.

-Larry

pics from 24 hour run

2010-05-03T20:45:00.000-05:00

For those who have never seen this, let me set the scene. Imagine running around a 400 m high school track. For an entire 24 hr day. Yes, it's a bit of a mental thing by that point. The 29th Annual Cornbelt Running Club 24 Hour Run. Brought to you by many dedicated volunteers, particularly organizers like Karl Ungurean, Mick Harper and Rus Hart.

I was a lap counter for a few hours this past Saturday. Great kudos to friend Michele Hall, who ran 77.68 mi. on her first time at this event. A survivor in so many ways. A new female record set by a lady from Chicago at 123.61 mi, overall winner Jennifer Aradi. And another hat's off to the great 'Badwater' Bonnie Busch, QC first lady of ultra running with another 100 mi plus performance. A great day for the ladies.

Created with Admarket's flickrSLiDR.

-Larry

wildcat den trail run - help name it!

2010-04-25T14:44:00.000-05:00

Last fall, I had an email discussion with the race director at Clinton Lake 30 miler, after his race filled within weeks of opening. "Why don't you folks up in Northern IL and Eastern IA come up with something of your own?" he said. OK...

After a winter of training on snow and mud at most of the trail venues in the area, we opened a discussion with the Park Ranger at Wildcat Den State Park. We are going to have a trail run at Wildcat in mid November 2010!

Very low key...low entry fee, optional t-shirts. The event will be a fundraiser in cooperation with the park to raise money for a new playground. The State of Iowa will match donations raised by the event.

Need your help....Need a catchy name. One of my quieter running companions came up with the first few.

WooHoo at Wildcat
Too Den Much
Denterrific

Please leave comments at the blog or on Facebook, and we will have a vote on the blog.

-Larry

minimalist shoe update

2010-04-20T02:40:00.000-05:00

Bought a pair of Vibram KSO's last November on a lark. A grand experiment. They have earned a place in my shoe collection as a training and racing flat...up to about 6 miles or 10k. Probably have 200-250 miles on them. On or off pavement ok, but my feet start to hurt at 8 to 10 mi mark. And despite what Barefoot Ted says, rocks hurt this tenderfoot! Chose not to run half marathon in them....spring events coming and I did not want something new.

A big test was a 5k for time this past Sunday. Had not raced for time since Dec. 2008 at 5k. Last year's 100 mile mountain quest prevented. Training volume up, this was gonna be for all the marbles. Did the old first time marathoner trick...tell people what you are gonna do, so you have to do it. End up staring at ceiling at 4 am...now I gotta do this. No back down. Time to dig.

I greased up, put on some Injinji socks. Put on the Vibrams, stared at em. Something made me take them off and put on my Saucony road shoes.

Ran a great race. Happy with a 19:22 PR. 51 sec improvement. Not enough to place...any other age group, yes, but 40 something men are out to prove something to the reaper.

Where does this leave the great minimalist shoe experiment? Still an ongoing effort. Looking for some INOV-8 trail shoes...someday. Mostly I have learned to pay attention to my stride more, with deliberate intent of landing mid foot. And I have a TON of miles on my road shoes and trail shoes....500-1000 miles each. And my feet don't hurt, and I am running better than ever.

An un-sung component to this....yoga and targeted strength training and plyometrics. A grown man jumping around the Y like giant bunny rabbit. I suspect...but don't know....the cross training, strength and stretch are helping performance. Run miles not up a lot, but other training is. I suspect this is as big or bigger piece of the pie than the minimal foot wear. Could run in combat boots... if feet and legs and core and upper body are strong, it matters less.

Re-evaluate shoes after 50 mile Ice Age. Running volume will fall off with periodization, out door biking events for May-July. Short distance for time. Never have trained specific for short distance. Gonna see where this goes.

-Larry

if you are an endurance athlete, you understand

2010-04-15T21:25:00.004-05:00

How much can you jam into a human brain? How far can you push yourself past feelings of exhaustion?
From You Tube. below. 1982 Ironman finisher Julie Moss, staggering, falling then crawling to a finish. Inspired by Radio Lab podcast. Also includes coverage of RAAM - Ride Across America. Dear wife overheard, said "no" ;-(
"I pooped my pants on national TV..." "That voice, I called upon, that said keep moving forward." Your real self, there is no limit. No limit." - Julie Moss
Podcast about limits. Further mentions scientific studies on cyclists where they injected glucose right into muscles using an IV. Several energy drinks worth. Did no better than control group, who got nothing. Hmmm..limits all in your head?
Another study....two groups of cyclists. 40 km on stationary bikes. One group gets a sugar energy drink...no swallow. Swish and spit. The other group gets a fake energy drink. Swish and spit. The group with taste only of sugar energy drink goes farther. Significantly farther.
Theory? The body has a "safety circuit, central governor." A circuit breaker that protects you from hurting yourself. But if you can push through the "circuit breaker," then you have more stores of energy than you realize. The sugar taste allows your mind to tap those reserves.
Like putting the penny in the fuse box. My old German grandfather's trick. Wiring down the safety valve on the steam boiler.
Breaking through the pain, tapping energy you didn't think you had. What a trip. What an addicting trip.

-Larry

rabbits

2010-04-09T17:50:00.000-05:00

During a recent long run, I recall discussing the topic of "rabbits" with someone. Maybe the name doesn't click, but the concept usually does. Find someone to follow, to fixate on as your mind wanders, or needs some distraction from "embracing the discomfort." To the next tree, to the next hill, to the top of the mountain. Whatever motivates. Maybe pass them at the end or top if you can. They have served you well without knowing.

Picture from a mountain race last year. A buddy a few steps up the trail. Me a few steps back. Rabbit for a few hours between us. Never said a word, except "thanks" at the summit.

-Larry

lincoln memorial half marathon - springfield, IL

2010-04-04T07:31:00.001-05:00

A first time half for a good high school buddy. A long time distance cyclist, he took up running last year and the training has paid off. Proof of the value of cross training in my book - run, bike, spin, weights...another success story.

The Lincoln Memorial Half Marathon is at a nice time of year for people running a spring marathon. Early in April or late in March. Sponsored by the Springfield Road Runners, a nice regional race of a just over a thousand participants. Just the half marathon, no 5k or 10k events. Lots of water and Powerade stops, one gel stop (vanilla Gu....do they give the stuff that doesn't sell to races for free?)

There is a group locally in Springfield that has trained together for the half marathon - the Half Wits. Check out there blog here. Head good things about a three quality runs per week program - intervals, tempo, long....this too sounds very familiar. Nice to hear about a group promoting the half, not just running long on weekends, training hard and delivering results.

Great job to Curt and Melissa and Mike and all the nice folks I met on an overcast, windy but very nice Saturday race. Pictures on Flickr below.

.
-Larry

bike calculator

2010-03-25T20:01:00.000-05:00

Inspired by a few young engineers and their obsession with reading the output from their spin bikes at lunch.

Bikers love performance calculators. Here's one I like.

How I understand it. If you can put out your weight in watts, you are doing good. Say a 150 lb person producing 150 watts continuous.

If you can sustain 1.5x your weight in watts, you are doing very good. Say your 150 lb person producing 225 watts. 2x your weight in watts, and your are an age group placing runner or cyclist.

If you are Lance Armstrong or Greg Lemond biking up a mountain, you are putting out maybe 500 watts continuous. Enough to light up a few dim bulbs.

-Larry