Zumbro 100 and more

In the week of April 1, I experienced an enjoyable 30.8-mile running week. This represents an 18 percent increase in miles over the previous week, which raises a concern as I had anticipated maintaining weekly increases within the 5-10 percent range. My running schedule included Monday through Saturday, with Sundays being rest days. Although my pace was slightly slower than in previous weeks, this was the first week of outdoor running. In contrast, indoor running provides a more consistent pace.

I eagerly anticipate attending the Zumbro event early on Friday to contribute my skills and support. Additionally, I am particularly excited to test my recently acquired digital SLR camera and capture numerous photographs. Races will serve as an effective platform to explore the camera’s capabilities. I plan to pace Steve (if he experiences any fatigue) during the late hours of Friday or early Saturday morning, contingent upon his condition and the availability of suitable locations. It is intriguing to consider that a turtle can pace a rabbit, and I am confident that we will perform well in the dark conditions.

I trust that you are well. As an additional note to my Vitamin D post last week, engaging in intense exercise can also contribute to Vitamin D depletion. Considering the nature of a 100-mile run, it constitutes an intense training regimen.

My initial volunteer experience at an ultra-marathon was with Zumbro. I had never had a volunteer experience where I would remain at the race for over 24 hours of enjoyment. On Friday, I took a vacation day to assist (and pace someone) at the Zumbro 100. I departed at 5 AM and picked up Zac Pierce en route. We arrived at approximately 7:15 AM and prepared for the day. Larry, his family, and friends had the fire going as it was chilly.

We all prepared for the race; shortly, 17 runners set off on their journey. It was early in the race, and after the initial 5 miles, they appeared to be in excellent condition. Subsequently, they embarked on a 14.3-mile run to the east. Many runners exhibited altered appearances after that stretch. I initially believed that they had completed 20 miles. As the day progressed, I continued to take photographs and provide assistance until just before midnight. I had the opportunity to pace Steve Quick for miles 60-80.

During the race, I observed why some participants appeared fatigued after completing the second loop. This course presented a unique and challenging experience. It featured extensive flat sections, minor hills, and significant hills, with one particularly challenging and steep hill surpassing the ST 100 trail. The course also included stream crossings, areas with excellent footing, and those with poor footing, as well as numerous rocks that shifted beneath my feet without warning. Additionally, there were “U”-shaped horse trails with a 3-inch flat bottom before the curved upward section, requiring me to run one foot in front of the other. Furthermore, there were areas where 3-4 inches of leaves covered roots and rocks.

I managed to complete the loop with Steve, attempting to maintain a composed demeanor, but I was severely exhausted after the 20-mile stretch.

I remained at the finish line until approximately half of the finishers had crossed the finish line, at which point I departed. The drive home was arduous. Shelley provided me with dinner, which I consumed. I do not recall the exact time I retired for the night. Upon waking, it was 8:00 AM.

During the race, I captured over 200 photographs. If you enjoy physical challenges, I recommend scheduling this event for next year.

It is worth noting that I did not undergo extensive training before the race. I did, however, complete 32.9 miles that week. While I feel sore from the 20 miles I ran yesterday, I anticipate a full recovery. Next week, I plan to increase my mileage to 35 miles. I am gradually progressing, albeit at a steady pace.

However, I have a tennis event scheduled for the entire weekend of next week, which may necessitate a 25-mile week. Regardless, I do not harbor any negative feelings towards the runs. They are enjoyable experiences, albeit not always consistent. However, they all leave a lasting positive impression. This includes the 20-mile run at Zumbro, during which I resorted to profanity as I navigated the challenging terrain.

Carry on my friends!

Comments from my original blog - I merged the blogs.

Beth

I'm sure they appreciated the support. Very interesting to read about this kind of event.

Sunday, April 12, 2009 at 11:08:00 AM CDT

Kel

Great to see you out there yesterday Londell.

I'd never run that area before yesterday and was surprised at the difficulty of the terrain. I still think SHT is tougher but in a different way. I'd love to do it again in mid-October when the autumn leaves are in full color.

Oh, and if this course needed to be more tough, Larry already mentioned changing the course for next year to get rid of the flat area (small loop). ;)

Sunday, April 12, 2009 at 3:19:00 PM CDT

Anonymous

I saw someone in them that I haven't seen since last year.
She and her husband live in Rochester and she helped me at an aid station at last year's Chippewa Morraine.

Sunday, April 12, 2009 at 9:25:00 PM CDT

LDP

Joel,

That was Lynn and Daryl Saari. Lynn dropped after 100K, Daryl was 7th in a great run!

Monday, April 13, 2009 at 10:21:00 PM CDT

Wayne

It was great to see you out there, Londell. Thanks for putting up with Steve and that rugged course through your pacing duties... in the dark no less!! :)

Tuesday, April 14, 2009 at 2:10:00 PM CDT

LDP

Steve

It is funny you noticed, and funny, I remember why Dallas was pointing. He was chewing Larry out. He said something about Larry underrating the course description to keep him away from the much easier McNaughton. It was funny. He just kept chewing Larry out (in a respectful, funny way). He was taking his easy road shoes and replacing them with his trail shoes.

It was a pretty funny thing. But Dallas is a hoot.

Tuesday, April 14, 2009 at 9:17:00 PM CDT

Vitamin D

In response to a request from my fellow runner, Adam, to share my personal experience with Vitamin D supplementation, I have decided to do so publicly.

In the autumn of 2007, I significantly extended my endurance beyond my anticipated limits. I participated in the Superior Trail 100-mile race, which I had intended to complete. However, I was forced to abandon the race at the 77-mile mark. Subsequently, I experienced persistent physical and mental fatigue.

Despite taking time off, maintaining a balanced diet, and adhering to my training regimen, I continued to feel fatigued and had frequent bone pain. Additionally, I encountered significant sleep disturbances. In an attempt to address these issues, I experimented with various strategies, including reducing my running intensity and increasing my biking and walking activities. I also incorporated massages into my routine and utilized a computer program to monitor my dietary intake. Despite these efforts, my symptoms persisted.

In February 2008, I traveled to Kansas City to participate in the Psycho Wyco 50K. Before the race, I experienced chest tightness and a cold. Despite these challenges, I decided to race and was forced to withdraw at the 20-mile mark.

In addition to the symptoms above, I now experience persistent aches and pains, sleep deprivation, and overall fatigue. Furthermore, I have a persistent chest issue that I have been unable to resolve. Despite my persistent attempts to run, I experienced a knee fall in March, resulting in injury and severe lung strain during my runs. To summarize, I underwent steroid injections for my knee and a steroid inhaler for my lungs. Subsequently, I discovered that steroids significantly hinder Vitamin D absorption.

As summer arrived, I began to feel better and entertained the possibility of attempting the Superior 100 again. I had completed Grandma’s 100-mile run in 2007, albeit with a notable time deficit of over an hour. Additionally, I had finished Afton at approximately the same time. Consequently, I believed I could make the attempt. However, my weight had increased by 40 pounds due to prolonged fatigue, and I prioritized nutrition to improve my condition.

My second attempt at the Superior 100 resulted in fatigue and bone pain by the 30-mile mark, prompting me to drop out of the race.

The desire to engage in running, cycling, and walking vanished, replaced by depression. I had lost the enjoyment in numerous activities. Over a year had passed, and my situation remained unchanged. Consequently, I made the decision to completely cease my physical training regimen, focusing solely on mental, physical, and spiritual restoration.

For six weeks, I dedicated myself exclusively to work and relaxation. I meticulously recorded my dietary intake and ensured the nutritional balance of my meals. Despite these efforts, I did not experience any discernible changes in my well-being. While I did lose two pounds, I continued to feel sore, experience sleep disturbances, and experience profound exhaustion.

As a man who had reached the brink of exhaustion before seeking assistance, I finally contacted a doctor and scheduled an appointment in November. During the examination, the doctor conducted a blood test and reported normal results except for an elevated glucose level of 104 mg/dL and a deficient Vitamin D level of 11 ng/mL. The recommended Vitamin D range is between 30 ng/mL and 50 ng/mL. Consequently, the doctor prescribed Vitamin D therapy, involving the weekly administration of 50,000 units for a period of 12 weeks. If you are following my approach, the recommended dosage of 50,000 units is appropriate.

After four weeks of taking calcium pills with Vitamin D, I felt better, waking up feeling 60 instead of 100. I started working out, but in the second week of December, I felt a sharp pain in my abdomen and groin that radiated to my back. The doctor suspected a sports hernia, but I was disappointed since working out didn’t make me feel worse. However, the pain moved, so I took more time off.

I researched online and found that high doses of Vitamin D and calcium can cause kidney stones. So, I stopped taking calcium. In January, after 8 weeks of taking 50,000 Units of Vitamin D, I noticed I could sleep for 5-6 hours without drugs.  Here is a great web page about Vitamin D.

Since I was planning a trip to Germany to visit my son, I decided to do light workouts upon my return. On February 20, I returned from Germany and had my blood tested. My Vitamin D count was 43 ng/ml.

After an extended period of discomfort, I experienced a significant improvement in my well-being. My physical condition has been restored, with no bone pain and improved sleep patterns, averaging six to eight hours per night. This transformation has enabled me to resume running.

After a hiatus of several years and a substantial weight gain of 45 pounds since the summer of 2007, I opted for a gradual approach to my fitness regimen. Initially, I commenced with a 15-mile run, incorporating two to four miles of running and gradually increasing my weekly mileage by approximately 5-10%.

Since February 20, 2009, my weekly running distances have consistently ranged from 14.4 miles to 26.1 miles. Additionally, I have incorporated cycling and walking into my daily routine, which contributes to my overall relaxation and well-being. My breathing remains optimal, and I derive immense pleasure from running and other activities.

While Vitamin D undoubtedly played a pivotal role in my recovery, it is essential to acknowledge that I made every effort to address the underlying issues independently. Although my dietary plan appeared to be in order according to my computer analysis, it failed to recognize my initial Vitamin D deficiency.

As a result, I am now experiencing a renewed sense of vitality and have resumed running. However, I have no aspirations to participate in challenging races such as the Superior 100. My primary objective is to simply enjoy the outdoors, savor the runs, and make decisions as I progress. Of course, I cannot overlook the significance of completing Grandma’s 25th consecutive year.

Carry on my friends!

Yippe I A, Cow Pattie

Yippee-I-Aye, Cow Patty

Yippee-I-Aye, Cow Patty

She rode into town to find the man who killed her daddy

Yippee-I-Aye, Cow Patty

Today, during the final mile of a 25+ mile week (26.1), I hummed a Jim Stafford song and felt a sense of accomplishment. It was the first time I had expressed or thought those words since 2007. While this may seem insignificant to runners who complete 100-mile weeks, it holds great significance for me given my lack of motivation since last October.

I frequently use the song’s lyrics when experiencing elation. Some individuals may find it puzzling, but this song was released in 1980 by Jim Stafford. During my high school graduation, a peculiar individual (not Steve Martin or myself) suggested it as our graduation theme song. I attended a unique school, and I believe that the majority of the students have remained largely unchanged, despite the passage of time. If you wish to witness Jim Stafford perform this remarkable song. The song is about a cowgirl who rides a moped and avenges her father's killing.  The ending is:

The killer took a step towards Patti

Said it's time I gunned you down

But he slipped in something that was layin' in the street

And was shot before he hit the ground

Yes, the killer slipped and it cost him his life

And Patti said as she roared out of town

You gotta watch your step

When you know the chips are down

Despite the recent floods, I remain optimistic. While the runs are now easier and less strenuous, the weight remains the same. I have decided to focus on maintaining my running routine and enjoying the outdoors. One of my favorite Minnesota River trails was unfortunately submerged this weekend. I hope this situation is temporary.

I have been reflecting on my hometown of Fargo lately. I recently contacted my parents, and I am relieved to learn that the farm will survive the flood. I recall some of the severe floods I experienced as a youth, when our basement would flood to the brim, even though we were only eight miles west of the Red River. The flatness of the landscape back home is quite striking. I used to run overpasses as a form of hill training.

I eagerly anticipate the final snowfall of the week. While I must maintain a positive outlook, I would prefer not to have to endure the inconvenience of inclement weather. If the weather continues to deteriorate, my mileage for next week will likely be 29 miles. However, I am content to continue running and enjoying the outdoors, regardless of the circumstances.

Carry on my friends!

Third week

So, I’ve been running for three weeks in a row, and it’s been an incredible experience! Well, mostly. There were a few days when I didn’t feel like it, but I managed to push through and complete the first mile. And guess what? I was so glad I did! Each week, I’ve been increasing my mileage by 5% or more. This week, I expect a 10-15% increase over last week, as I feel more motivated and have more time to train. However, I’m still unsure if I’ll stick to running. Maybe I’ll switch to biking if the weather doesn’t cooperate.

Oh, and guess what? My friend Steve broke another bone! You’d think, with all the crazy stuff that happens in our neighborhood, that someone would hurt him other than himself, right? Well, maybe this is a blessing in disguise. If he always has a broken bone, the thugs will probably leave him alone. Either way, I hope he’s doing okay and taking care of himself. He’s such a great guy.

To keep my sanity, I’ve been keeping up with all my writing. It’s not exactly my favorite thing to do, but it’s good reading, and it helps me stay focused.

I have a mid-30s friend who’s struggling with the pressure to get married and have children. Despite her many great qualities, she has had challenging dating experiences. I don’t understand why she’s so stressed, but I see her point. She only meets odd people. Some things I hear make me wonder if I’m getting weird or if the world is becoming strange. What happened to manners, thank you, opening doors, and loving? A coworker told me her daughter’s boyfriend honked the horn or called her on the phone to come out. Is this strange dating becoming the norm, and am I dying? Whenever we discuss relationships, I have numerous questions that require clarification.

Anyway, enough broad-based information. Finally, week 4 is here, and I’ll be running another 4-mile run tonight in the rain. It was a pleasant experience. I’ve registered for the Afton race. As I mentioned earlier, I’m 95% certain I won’t be running it and will be a donation to a fantastic run if I don’t. However, if that 5% changes, I want my spot. I also noticed that Kent Neuburger is returning. I’m curious if many of you are familiar with him. I’ve only met him twice, but I admire his determination and passion.

Carry on my friends, carry on!

Comments from other blogs - merged the blogs

SteveQ

The wrist is healing REALLY fast! I think that as a society, we're becoming more self-centered and thus less empathetic (technology is partly to blame... after all, I am sitting here silently, rather than talking to you). Civility requires spending time with others - and not discussing how you relieve yourself in the woods.

Tuesday, March 24, 2009 at 10:22:00 AM CDT

Diane

I identify with your friend who is having a hard time dating... if she's anything like me, an independent woman, it's not easy to find a real man to be a compliment in the relationship (as opposed to "completing" a person); someone who is also independent, yet open. It's tough!

Friday, March 27, 2009 at 1:51:00 AM CDT

Getting caught up?

Getting caught up is always a challenge. Writing in the blog is one of the things I need to catch up on. We all face busy lives, economic strains, relationship pressures, and weather changes that can bring us down. However, we have exercising, March Madness, great friends (both old and new), looking forward to the warmer weather, and seeing things optimistically to lift us.

The last post expressed excitement about a manageable and enjoyable 20-mile week. Last week, I had a 21.3-mile week, and I thoroughly enjoyed my runs. This week started great with the weather. I ran 4.1 miles at lunch and walked 2.1 miles after work on Monday. Yesterday, I cycled to and from work, ran 4 miles at lunch, and walked 2 miles again after work. I feel so tired; I struggled to complete the 5K during my lunch break. We can only expect great runs sometimes. The first mile was filled with thoughts of giving up, but then I got into a groove and still struggled.

I’ve had almost a week to reflect on the movie Beyond the Epic Run. Seeing the ultra-runners there was great, and I’m glad I went. I’ll watch it again because it left me with some thoughts that may have been covered in the movie, but I may have missed them. I might even buy the diary. At the movie’s end, we were asked to summarize it in three words. That was hard for me because I saw the film as a phenomenal production that took me through a range of human emotions that I thought I could only experience in one sitting. I used the words “depressing, humbling, and motivating.”

To me, it was a captivating collection of stories! It was a powerful narrative about love, spanning the love between Serge and Nicole, the passion for running, the love for challenges, and the love for humanity as a whole. It served as a profound eye-opener, revealing the diverse range of world conditions that often go unnoticed in the pursuit of television promotions to “feed the children.” It was a tragic tale, as I witnessed the transformation of two young, vibrant individuals into worn-out souls. It was a life experience story, showcasing the complexities of human support and the unexpected shifts in people’s minds. Amidst all these stories, it was a beacon of hope, as the characters remained positive and resilient in the face of adversity (at least, the movie portrayed them that way).

I received an email informing me that Afton registration is now open. As I’ve mentioned before, Grandma’s is the only race I plan to participate in this year. I have a few weeks of enjoyable running under my belt, but I’ve decided to refrain from entering any other races. However, the race fills up quickly, so I’ve decided to join the 50K and consider it a donation to the race. That way, if Grandma’s goes well and I find joy in running, I’ll be able to participate. But again, I’m 95% certain that I won’t be running it… just in case, I’ll secure my spot!

I’m eagerly looking forward to volunteering at Chippewa this year. I recently received some information about my assignment, and it appears to be an enjoyable experience. For the next three weeks, I’ll only officiate an occasional tennis match. I’ll work less than 4-5 hours daily this weekend and only have one assignment for the next two weeks! This will give me a chance to get some weekend workouts in, which I’m looking forward to.

Maybe I'll see some of you out there… if you run slow enough for me to keep up?

Carry on my friends, carry on!

Heart Rate Monitor use and stress

In a past post, I mentioned wearing a heart rate monitor during runs. Life stresses can affect heart rate, leading to heart attacks and other issues as we age. As our internal organs struggle to keep up with our demands, they may become overwhelmed and fail.

Last weekend was tough. I worked over 75 hours, most of which were stressful. Despite the excitement, I ran and enjoyed five runs totaling 20 miles this year for the first time. My average weekly miles were 3, 13.6, 15.9, 0, 15, 17.8, 4.9, 0, 14.4, and 20.2 miles.

Last weekend was limited sleep, increased workouts, and a weekend from hell. At lunch, I put on my heart rate monitor and ran a 4-mile pace. Less than 3 minutes in, my heart rate was 158 BPM, over a 10-minute mile. I stopped, and it dropped to 130. I started again, and it rose to the high 150s. I stopped again, and it fell quickly. I checked my pulse, and it was within the monitor’s range. I felt like I wasn’t even working out. My muscles felt fine, but my heart wasn’t normal.

So, I went for another run, determined to keep my heart rate at or below 145 beats per minute. To achieve this, I slowed down to a 12-minute mile. Last week, I started the week with a sub-10-minute mile and an average HR of 136 BPM. So, why did my heart rate increase? The stress at work and the highly demanding 30-hour weekend officiating tennis took a toll on my internal organs. My heart needed to recover.

Many dismiss my theory as crazy, but this isn’t the first time my heart rate monitor has raised concerns. During the Afton 50 K in 2007, at around 20 miles, my HR surged to 170 BPM, and I had to walk. I applied ice and cooled myself down, then continued walking. Gradually, my HR dropped to the 120s, and I was able to run the remaining 7 miles. I initially thought my heart was stressed due to the increased body temperature from the heat.

I never run without an HR monitor, and some may perceive me as overly reliant on electronic devices. However, using an HR monitor is an effective way to monitor potential issues during high-stress situations. When people ask why I have this belief, my response is simple: “I want to live!”

Carry on my friends, carry on!

Since transferred from the other blogs, comments were:

Diane

I agree that it seems to reason that stress on the body from lack of sleep, overwork, high emotions, etc. would affect the heart rate. I don't have have evidence to support or disprove it, but it seems that would be the case.

Makes more sense to "run" with that theory and slow down your pace than to risk injury or some other serious consequence.

Tuesday, March 10, 2009 at 2:29:00 AM CDT

Anonymous

It sounds like you are onto something that gives you valuable biofeedback—whether it works for others or not. It's worth keeping a close eye on!

Tuesday, March 10, 2009 at 1:28:00 PM CDT

Mike W.

I agree, as well. I have never paid that close of attention to my HR but I know stress, lack of sleep, etc... seem to affect my running. So stick with it.

Saturday, March 14, 2009 at 8:27:00 AM CDT

Good week but weak

After my recent trip, I have finally adjusted to my return. While it is comforting to be back, I miss seeing my son daily. This weekend and the following two weekends will be 25-30 hour weekends officiating tennis, which will limit my training. Subsequently, I have seven of the following eight weekends with minimal tennis commitments. This is an ideal time to establish a solid base.

I need to determine the 2009 race schedule, excluding Grandma’s marathon. My primary focus is not to make my 25th consecutive Grandma’s Marathon particularly challenging.

Over the past two months, I have made an effort to enjoy running and look forward to the opportunity to do so. However, I encountered difficulties in running 12-minute miles and felt as though I was exerting excessive effort. Could this be attributed to the inclement weather and the additional abdominal instability?

Last week, I resolved to run at least four or seven days per week, ensuring that my pace remained above 10 minutes per mile. Despite my initial apprehension, I anticipated that this would be a challenging endeavor given my recent struggles. 

Here is what I accomplished:

Monday:         3.2 miles         9:20 pace Max HR 158

Tuesday:         3 miles 9:57 pace Max HR 165

Thursday: 4 miles 9:15 pace Max HR 153

Friday: 4.2 miles         9:17 pace Max HR 151

To many readers of this blog, a 15-mile weekly run may seem like a mere daily excursion. However, I am delighted and astonished by my recent progress. While Tuesday’s run was particularly challenging, I found it enjoyable. This marks the first time in months that I have experienced a positive outlook towards running. This is in contrast to my lackluster start to 2009, during which I completed 16 runs and accumulated 47.5 miles (with an average pace of 12:10) in January and 10 runs and 37.1 miles (with an average pace of 11:32) in February. Nevertheless, the final week of February was a significant improvement.

I am looking forward to March. That's good!

Carry on my friends.