Week 10 - Keeping good company makes training so much easier

Rick, Emily, Billie, and Curt at Crow Creek Park after 16.5 miles

Another great week of training! Preparing for Leadville has been tough - rising early on most days during the week, getting out in the cold, dark, and sometimes wet weather, running longer distances at paces which aren't always easy and pushing through stairs and lunges that burn the legs.

I am motivated to accomplish my sub 24 hour Leadville 100 mile run but one of the things that has made it SO much easier is the camaraderie and friendship I have developed with some fantastic people. The people featured above are only some people in this category and I am grateful to them all. My running partners hold me accountable, inspire me to run when I don't feel like it, help me run faster than I think I can, and take my mind off of my heavy muscles and exhausted breathing. I've reached the point where it isn't too tough to get up before 5 am and when I see my friends at 4:30, 5:00, or 6:00 am, my eyes light up.

Tuesday, November 3rd - 2 sets of the following:
10 stairs, 1/2 mile run, 100 yard sprint, 100 yard lunge, 45 second plank, 1/2 mile run, 45 second plank. During the 2nd set we added 2 sets of 15 squats and extended the 2nd plank to 60 seconds. Wore my altitude mask @ 12,000 feet
Rick, Curt, Billie, Jeremy, Mike, Emily, and Pat.

Wednesday, November 4th - 6 mile run.
Emily, Billie, Jeremy, Curt, and Rick

Thursday, November 5th - 55 stairs - work altitude mask @ 12,000 feet
Billie, Jeremy, pat, Curt, Troy, Mike

Friday, November 6th - 2 miles

Saturday, November 7th - 16.5 miles from Crow Creek Park.
Rick, Curt, Billie, Emily, John O.

Week 9 - Training hard - just haven't been reporting :o)

The last month has been a very good training month. While I haven't blogged in over a month, I continue to work hard on my training. Several developments have occurred that I am thrilled about. I have begun to use my altitude mask (set at 12,000 feet) more frequently and while it is expectedly difficult, i am managing quite well with it. I find that my focus turns toward my breathing and I don't think about tired legs or muscles. It is harder to have conversations since my voice is muffled. For the most part I am doing all of my stairs with the mask and would like to continue with that practice. Today I wore the mask for 1 hr 15 minutes out of nearly 1 hr 35 minutes of running.

My knee pain seems to have disappeared. I'm not sure if it is due to finally working past some nagging pains or the impact of some Flex pills that Rick gave me (Yoli product). It feels great to be so healthy!  I've still been playing basketball a few times each week and enjoying it immensely! I realize it doesn't have anything to do with my Leadville training but I love it!

On a whim, I made the decision on Thomas' birthday to run 101 consecutive stairs (no mask though). I had never done that many before consecutively and while my legs were feeling it at the end I think I could have even done more :o)  My good friend Andy Erpelding came to keep me company for the last 96 stairs. I had completed 61 consecutive stairs about 10 days prior so I knew 100 was doable. I had said to myself that I wanted to do 100 in a row sometime and since I didn't get any long distance runs in over the weekend I felt some extra energy and just decided to go for it!

This morning was a character building day - it was cold, dark, and rainy. We did sleep in though - didn't start running until 6:00 am. After running about 11 miles Rick and I did some good incline work and a few sprints on the treadmill.

I am very pleased with how this last month has progressed. Feeling good, getting in good miles, getting in great hill work, and using my altitude mask more. My body has also become quite accustomed to rising at 4:35 a.m. several times per week - that used to be a killer time for me, now it is part of my routine. If I can continue to progress like I have been, I expect to have a very successful Leadville experience!

Forgot to post the training regimen for the past month!

Monday, Sept 28th - 4 miles - Billie, Rick

Tuesday, Sept 29th - 2 sets of....10 stairs, 1/2 mile run, 25 squats, 20 lunges, 1/2 mile run
                                  3rd set.....10 stairs, 1/4 mile run, 25 squats, 20 lunges, 1/4 mile run
                                  3 sets of 10 push ups and 10 second leg lifts
                                  Rick, Billie, Emily

Wednesday, Sept 30th - 5.7 mile run - Curt, Jay, Billie

Thursday, Oct 1st - 6 sets of 5 - stairs
                               Rick, Curt, Billie, Jeremy, Mike (group did another set of 5 - my knee hurt so i didn't do it with them

Saturday, Oct 3rd - in sunny Florida :o)  worked out with some weights in the hotel - lats and incline push press - most of the equipment was broken. did some lap swimming outside - beautiful weather

Monday, October 5th - 90 minutes of basketball with the high school varsity boys

Tuesday, October 6th - 3 sets of....10 stairs, 1/2 mile run, 25 squats, 20 lunges, 1/2 mile run
                                      3 sets of 10 second leg lifts
                                      John O, Mike, Jeremy, Billie

Wednesday, October 7th - 6 mile run - Emily, Billie, Rick, Curt, Jay

Thursday, October 8th - in San Diego hotel - 60 minutes on the treadmill incline 15
                                    Speed              Time
                                     3.0                   10 min
                                     3.5                   10 min
                                     3.0                   10 min
                                     4.0                   10 min
                                     3.0                   5 min
                                     3.3                   5 min
4.2, 3,3, 4.4, 3.3, 4.6, 3.3, 4.8, 3.3, 5,0, 5.0   1 min each for last 10 mnutes

Saturday, October 10th - 19 mile run - 2 loops. 1st loop 9 miles - Emily, Curt, John O, Billie
                                                                            2nd loop 10 miles - John O, Billie

Monday, October 12th - 5.5 miles

Tuesday, October 13th - 3 sets at Bett HS Football Stadium
                                    10 stairs, 1/2 mile run, 25 squats, 20 lunges, 1/2 mile run
                                    Rick, Curt, Billie, Pat, Mike, Jeremy, Kevin

Wednesday, October 14th - 6 mile run - Curt, Jay, Billie, Emily

Thursday, October 15th - 61 consecutive stairs - Rick, Mike, Billie, Jeremy, Jay Chelf

Friday, October 16th - 3 mile run :o)

Sunday, October 18th - 101 consecutive stairs! Goal accomplished!

Monday, October 19th - 6 miles

Tuesday, October 20th - 3 sets at Bett HS Football Stadium
                                    10 stairs, 1/2 mile run, 25 squats, 20 lunges, 1/2 mile run
                                    Rick, Curt, Billie, Mike, Jeremy, Jay G, Emily, Jay C

Wednesday, October 21st - 6 miles - Rick, Curt, Billie

Thursday, October 22nd - 52 stairs at BHS - 4x6, 2x7, 1x14 - wore my altitude mask set at 12,000 feet - felt pretty good!  Billie, Curt, Jeremy, Mike, Pat

Friday, October 23rd - 5.5 miles

Saturday, October 24th - 12 miles - Rick, Curt, Billie, Mike

Tuesday, October 27th - BHS Stadium - 3 sets with altitude mask
                    10 stairs, 1/2 mile run, 45 sec plank, 25 squats, 20 lunges, 45 sec plank, 1/2 mile run
                    Rick, Mike, Billie, Jeremy, Emily, Jay C

Wednesday, October 28th - 6 mile run - Billie

Thursday, October 29th - 42 stairs with mask 1x10, 4x8
                  Rick, Jeremy, Mike

Saturday, October 31st - 11 mile run in cold, wet, rain - used mask for 75 minutes of the run. 30 minutes on the treadmill - most of it at incline of 15 and speed of 3.0.  Did six 30 second sprints at level 11 and three 30 second sprints at level 12

Sunday, November 1st - 9 miles - Rick

Week 4 - Returning to Unfamiliar Territory

On Sunday, September 27th, I ran the Quad City Marathon - it was only the 2nd official marathon I've ever participated in. I've probably run 30 or 40 "unofficial" marathons in training for Leadville but there is something different about running a timed race - I push myself harder to post a better time. I thought I might run around 3:45 and I actually finished at 3:44:40 - not a bad prediction! The last 4 miles were quite a struggle - my legs felt like they had lead weights wrapped around them.

I know 3:45 is a respectable marathon time but I was feeling bummed the marathon didn't seem easier for me. Compared to a 100 mile run, I thought it should have been a piece of cake. What I failed to remember is that all races are hard because we are trying to do our best. I also failed to remember that even though I ran 100 miles 3 years ago, I had not run for more than 17 miles since 2012. So Sunday I pushed my body 9 miles beyond recent training and it SHOULD have felt worked. I've regained perspective and am grounded in knowing Sunday was a great day and I've sent my body the message it is gradually building for the big test next August!

Monday, Sept 21st - 3 miles along the Mississippi River. Played basketball for 1 1/2 hours - fun!

Tuesday, Sept 22nd - BHS track - 3 sets consisting of stairs, running, squats and lunges, and running

1st set - 30,  1/2 mile, 25 and 20, 1/2 mile
2nd set - 30,  1/2 mile, 25 and 20, 1/2 mile
3rd set - 30,  1/2 mile, 25 and 20, 1/2 mile   - Rick, Curt, Billie, John

Wednesday Sept 23rd - 6 miles - Curt, Jay, Rick, Billie, John

Thursday Sept 24th - stairs at BHS 4 sets of 5; 1 set of 10 = 30 - Mike, Jeremy, Rick, Billie, Curt, John. Played basketball for 1 1/2 hours at night.

Friday, September 25th - 3 mile run

Sunday, September 27th - 26.2 mile run - Quad City Marathon. Ran first 8.5 miles with Billie before she split off to finish 3rd in her age group for the 1/2 marathon - stud runner! Billie runs strong and steady all the time - I knew she would do great!

Training continues to go well - doing well on getting up early. Need to continue to stretch, avoid injury and stay healthy. Dig Deep!

Week 3 - Still going strong...

Monday Sept 14th - 5 miles - Billie, Emily, John

Tuesday Sept 15th - BHS track - 3 sets consisting of stairs, running, squats and lunges, and running
1st set - 30,  1/2 mile, 25 and 20, 1/2 mile
2nd set - 30,  1/2 mile, 25 and 20, 1/2 mile
3rd set - 30,  1/4 mile, 25 and 20   - Curt, Billie, John

Wednesday Sept 16th - 6 miles - Aaron, Jay, Rick, Billie, John

Thursday Sept 17th - stairs at BHS 5 sets of 8 = 40 - Mike, Jeremy, Rick, Billie, Lindsay, Cheech, John

Saturday Sept 19th - 2 1/2 hr run in the am - 15 miles - Rick, Curt, Billie, John O, Jay, Emily, John
                                  2 1/2 hr run in the evening - 17 miles - solo run

Haven't had time to lift weights and I'm not happy about it but running is the priority. Still manage to play basketball a couple times each week - which I love!

Feeling much more comfortable getting up in the early morning and believe my body is adapting to the long mileage - I'm remembering how I was feeling 4 years ago when last training for Leadville and it is feeling very similar and very good. Muscles fatigue seems to disappear rather quickly after long runs.

Slightly irritated with a bruised knee from a basketball game but I know that will pass. A little more concerned about a sore/bruised bone directly above my right outside ankle. I can't figure out what happened. A logical conclusion would be that I was kicked during a basketball game but I don't recall it happening. It is slowly getting better but I'm probably not doing it any favors with continuous training. We'll see how it progresses.

Optimism is at an all time high and enjoying the beautiful temperatures we have been having - perfect running weather!

As Ken Chlouber, the founder of the Leadville Trail 100 Mile Run says, "Make friends with 'pain' and you will never be lonely at Leadville."

One of the things I really appreciate about Ken is that he understands the value in challenging yourself to do something that seems incredibly hard and not apologizing for its difficulty. He knows the size of the reward positively correlates to the size of the struggle. That sums up Leadville pretty well - find out what you are made of. If you don't finish the race, you actually learn that you are still quite incredible for even attempting it and completing whatever portion you can. If you do finish the race you feel almost invincible.

Dig Deep!

Week 2 of Training - According to Hoyle....Plan Executed

Last week was a great test.  It has been easier to work out in town when my accountability buddies are either awaiting my arrival early in the morning or in my driveway waiting for me to come out of the house. On Labor Day I traveled to the Twin Cities for a business trip early Tuesday morning. The hotel was equipped with a fitness room so as long as I was willing to rise early, getting the Tuesday morning workout in would be no problem.  I'm proud to say that I didn't flinch and completed my make shift workout regimen. Upon returning Tuesday evening, the rest of the week played out as I wanted it to. I managed to get in some weightlifting and basketball but am finding that my weightlifting is falling off a bit.  A little disappointed but understand that running is #1 on my workout priority list. I've been tinkering with my altitude mask during some workouts and wearing it around the house.  It is set at 18,000 feet and I can't keep it on for too long without needing a break - I'll keep you posted on my progress with this device.  Still feeling strong and excited for August 20, 2016. It has been fun talking with various friends who are planning or contemplating accompanying us on this fantastic, wonderful trip!

Workout Summary

Tuesday, Sept 8th - 4 sets of ...
                                               incline hike - incline 13.5-15.0 speed 3.5-3.6
                                               25 squats
                                               1/2 mile treadmill runs - incline 1.0-1.5 speed 6.0-7.5
Wed, Sept 9th - 6.2 mile run - Rick, Curt, Billie, Jay, John
Thurs, Sept 10th - 56 sets of stairs at BHS football stadium - Mike, Jeremy, Billie, Larry, John
Sat, Sept 12th - 16 miles - two 1 hr 15 minute loops of 8 miles each - Rick, Curt, Billie, Emily, John

Have an awesome week!

3rd Time is a Charm

Rick and John - 13.3 mile run 9/5/15

I feel like I'm a man on a mission and I like my current position. The posts from 2012 will remain on this blog in case you want to review any of my experiences the last time I attempted this beast of a race. My first attempt at the Leadville Trail 100 Mile Run took place in 2005 where I managed to eke out a finish less than 3 minutes ahead of the mandatory cutoff time. The second attempt in 2012 was much better, posting an improvement of more than 2 1/2 hours. There was much to be proud of; however, I still came up short of my original goal of running this race in under 24 hours. The 3rd attempt will occur on August 20, 2016 and I fully expect to finally conquer the original goal I set over 10 years ago. It won't be easy and I will try to take nothing for granted. I am preparing with a confidence and an attitude that is higher than ever before. On September 1, 2015, training officially commenced. I look forward to sharing this experience with you over the next 12 months and thank you in advance for any ideas, comments, and support you are willing to provide. One thing that I've learned in my life is that my motivation is fed by engagement with others - I guess that makes me an extrovert. So welcome to the journey! I thank you in advance for the benefits I will reap from you and I pray that my story and reflections will have a positive impact on your life. As they say in Leadville.... Train Hard, Train Long, and Train Up!

Workout Summary

Tuesday, Sept 1st - 10 stadium stairs, 1/2 mile jog, 25 squats, 1/2 mile jog, 10 stadium stairs, 1/2 mile jog, 25 squats, 1/2 mile jog, 10 stadium stairs, 1/2 mile jog, 25 squats - Billie, Curt, John

Wednesday, Sept 2nd - 6 mile run - Billie, Curt, John

Thursday, Sept 3rd - Stairs at Bettendorf, High School Football Stadium - 5 sets of 8, 2 sets of 5 - Mike, Jeremy, Billie, John

Saturday, Sept 5th - 13.3 mile run - Rick, John

Sunday, Sept 6th - 11 mile run - Rick, Andy, John

"You Are Better Than You Think You Are And You Can Do More Than You Think You Can!"'
- Ken Chlouber - founder of the Leadville Trail 100 Mile Run

Journey from Leadville - December 1, 2012

My apologies for being away so long - it's time to wrap up the Leadville 2012 Race.

I need to take you through the last 22 miles to the finish line! Jay Gates took me up Powerline in the dark. At this point in the race, there are a couple of things running through my mind. First, as you can imagine, I'm feeling tired. I continue to feel so oxygen deprived and have come to the conclusion that it isn't going to get any better before the race end.  Climbing had been my weak spot since mile 40 but at the same time, this would be my last climb.  I was a little ahead of Rick but figured that he would catch up with me like he had on the previous mountain climbs.

Jay was awesome and we had some great conversation. Mentally I was trying to figure out what time I could get to the finish line.  The great news was that I KNEW I was going to finish. The more pertinent question was, would I finish under 24, 25, 26, 27, or 28 hours? My goal all year had been sub 24 hours and I really believed my training had prepared me to achieve this. I didn't anticipate the difficulty I would have with breathing. Going up Hope Pass it was becoming increasingly clear to me that sub 24 hours was not going to happen. I thought the 25 hr finish was possible but it would be really difficult. Nonetheless, the Big Buckle that is awarded to sub 25 hr finishers is a badge of honor that I would be proud to wear.

Our climb was really good, just slower than what I had hoped. Sometimes I didn't talk very much because I was focused on breathing. Jay and I conversed about the Leadville experience, our year of training, and how much I appreciated him and others training with us. Jay had an important role in our training - he did a lot of the toughest workouts with us - 48 miles to West Branch and climbing the stairs at Jumers.

As we approached the top of Sugarloaf Pass (or Powerline), Rick and his pacer, Curt Johnston, caught up with us. I was really glad to see them - we were both that much closer to the finish. We visited for a few minutes and then we began the descent downhill to the MayQueen Campground aid station. The pattern for this race had been Rick gaining or passing me on the uphill climbs and me gaining or passing him on the downhill and flat sections of the race. Since this was a downhill section of the race I decided to take off again and thought we might cross paths again. Also, if I had any chance at a sub 25 hour finish, I needed to get going again.

Jay and I ventured out ahead. Rick and Curt were walking for a bit, largely due to Rick's sore feet. Even though we were going downhill I was probably not running as much as I should have been to the Hagerman Road. By the time we hit the lower part of the trail after the mile run along Hagerman road, I could feel my energy beginning to wane and probably started to let my mind think about my knees starting to hurt a little bit. Jay and I also talked about how cool it was that Rick and I had trained over the past 12 months and how neat it would be to finish Leadville together. This idea had a tremendous amount of appeal to me and I thought it would be really fitting. So I decided this was the way I wanted to finish the race. We finished this leg of the race at MayQueen and within 2 minutes, Rick and Curt showed up. We fueled up and headed out together for the final 13.5 miles!

John Lawler and Larry Ratigan joined Rick and I around Turquoise Lake. Rick's feet were really hurting so we walked for quite a bit of this section. When we reached the Tabor Boat Ramp, we picked up Doug Himmelman and Scott Passman and continued on our way. I stopped a couple of times to retape my feet so Rick made his way ahead and I eventually caught up with him. At about 95 miles we met up with a few others - my sisters Kim and Debi and Todd Hornbuckle. Technically we violated the 1 pacer per person rule but many of these rules aren't really that important to enforce when there isn't much traffic on the trail or road.

The last 5 miles seemed much longer than 5 miles but we made it. The last mile at Leadville is especially awesome because as many of our team can join us as they want. With the exception of my 82 year old mom and our official photographer/videographer, my sister Michelle, our entire team ran the last mile of the race with us. We walked quite a bit of it but ran it in for the last 1/4 mile or so. It was one of the greatest feelings of my life - what a wonderful accomplishment with a very special group of people!

Rick and I crossed the finish line together at 27 hours, 22 minutes, and 17 seconds and received our medals and hugs from Merilee (Oneal) Mappin. I always love seeing Merilee, especially at the finish line of the Leadville Trail 100 Mile Run.

We had a quick post race medical check in everything checked out just fine. We gathered everyone together for a big thank you and team picture. It felt a little sad to say goodbye to everyone but people had to get back to their lives and we were so grateful they could be with us at Leadville.

Mom, Debi, Kim, Katelin, and Michelle joined Rick and I at the awards ceremony where Rick and I received our finisher hooded sweatshirts and belt buckles. We were a little sore in the legs :o) after a shower and a quick nap but the ceremony was wonderful and I'm so glad we were able to attend.

Thank you for reading about my Leadville experience - it has been most enjoyable to venture through this journey and it is my hope that sharing some of these thoughts will help and inspire you to achieve more satisfaction and joy in your life.

Have a great day! DIG DEEP!  DIG DEEP!  DIG DEEP!