Race topo Chart. What is a taper?

I made a rough elevation chart for the Superior Hiking Trail using info from “A Walking Guide to the Superior Hiking Trail.” The book includes GPS elevation data for the entire trail, presented on charts for each section as they’re completed. GPS isn’t perfect, so the chart isn’t perfect either, but it’s pretty close to what I’ve seen. And guess what? Moose Mountain looks like the most challenging climb!

I’ve read about taper plans for a 100-mile race and want to do it correctly. The most straightforward suggestions were 75% of workout level three weeks before, 50% two weeks before, and less than 25% the week before. I’ve been training hard and feel strong, but my confidence is lower after last year’s experience. Despite the challenging course, I believe there’s more to it than physical workouts and expertise.

Most people start tapering two weeks before the race. However, my son’s departure to Germany and other personal issues have made me hesitant. I decided to go to the hills on Wednesday. After my second repeat, Karen Gall met me at Hyland, and we pushed ourselves hard together. She was incredibly strong, and after a few more repeats, I knew I needed a taper. We averaged around 16:55 per mile for the first 12 repeats, with an average heart rate of 147 beats per minute (BPM).

I challenged Karen to a race to see how long it would take to catch me. She started, and I followed. She gained on me with each repeat, and after five repeats, we averaged a 16:20 mile pace. I felt exhausted, my legs heavy, and I felt like I had nothing left. Karen looked strong, and near the end of the sixth repeat, she caught up to me. It was a challenging workout, but it helped me take my mind off personal issues. My average heart rate was 158 BPM, with a peak of 173 BPM. Conventional wisdom says 100% for me would be 175 BPM.

I was so sore and exhausted that I couldn’t sleep. I woke up with incredible muscle fatigue. I don’t know when I was ever that stiff. Well, last year after the 100. It may not have been a good idea, but I feel better mentally.

So, I’ve been thinking about what a taper is. On Thursday, I went for a 2-mile walk, swam, and did some heavy upper-body and mid-section weights. Today, I’m planning to do nothing. Maybe I’ll go for a 20-mile easy bike ride on Saturday? But one thing’s for sure: next Tuesday is the last day I’ll do anything other than live life. I’ll ice the sore areas, start packing, finish the detailed planning, and drop bags for the race. Last year, I was super cocky up to the night of the race, and I was so scared I almost couldn’t speak. This year, I’m just nervous about everything. Not overly nervous, not cocky, but a bit apprehensive about my chances of success. Steve Q. gave me an 80%, and I appreciate that confidence. I’m a 50/50. I might be better physically prepared than I was last year, but I need to prepare more mentally. As many people say, “That’s why we play the game. Without the start, we’re 100% guaranteed of failure.”

Carry on, my friends!

Carry on? All you quiet dreamers carry on

Training is almost over! I had a tough weekend, moving my body 38 out of the possible 48 hours from Friday at 5:00 PM to Sunday at 6:00 PM. It was great because this is the second time I’ve tried to stay focused while moving in preparation for the 102 miles I want to run. This was after Thursday night, doing 30 hill repeats at Hyland. Phil and Molly joined me. Phil finished at 25, and Molly would go another 45 minutes after I left. She’s super fast and just finished the hills like they were flat…

By Sunday, I was a bit stiff and sore. It was hard to move quickly, but I made myself go as soon as possible the whole day. Good training. In Alan’s words, “keep moving” is what I practice!

I’m a bit worried because my knee is acting up again. It’s been bothering me for over a week. It’s not deep pain like before, but just nagging. It’s not coming from inside either. It’s just the tendons from working so hard over the past few weeks. I’m going to have one more hill workout, then taper.

I’ve been checking the weather. It’s changing every day. One thing is certain: it was 35 degrees up north yesterday… Also, I see 61 entrants in the Superior 100, which is at least 20 more than in 2007. And I didn’t even notice some people who said they were running it on the list. Could we almost double last year's total? COOL!

In his blog post, Adam concluded by stating, “Carry on,” echoing Londell’s customary phrase. It is common for individuals to incorporate sayings or beliefs that hold more profound significance than their literal interpretation. Personally, I utilize the phrase “Carry on” for specific reasons, which I will elaborate on.

In 2006, a friend named Dana introduced me to Pamela McNeill. She played me one of her CDs and said a song she had written should be dedicated to me. I was going through a tough time. I had just healed from a broken left foot, was raising a teenage boy all by myself (his mom was 1,000 miles away), and had recently been told to stop talking to a girl I had dated on and off for a few years. Dana (a great friend) and I were training for our first 50-mile race. The song she had dedicated was called “You Will Love Again.” 

She explained that it wasn’t meant to be about loving someone else, since I had just ended a relationship and needed time to heal. Instead, it was about loving life. I used to have that love of running and that zest for life, and I see others enjoy it too.

This was a significant turning point in my life. I started to enjoy things again after being so disconnected from life. Running was a blast, walking was a joy, and reading was a treat. Dana and I would run 3 to 4 times a week together, and I found one of the best friends anyone could ever have. We shared a common goal: to complete the Superior 50-mile race.

In the summer of 2006, Dana was tragically killed in a bike accident. She wore a helmet, but it wasn’t enough to stop the fatal outcome. I was devastated and heartbroken. I thought God was cruel. I had started to lose faith. One evening, I went to see Pamela McNeill performing at Bunkers. She sang a song she wrote called “One Good Angel.” I cried in the intro, and I cried during the song…

Many years have gone by

Since you went away

But sometimes I still cry

like it was yesterday

But through this pain and the sorrow

I found beauty strength and true

And I know there will be one good angel coming through

One good angel coming through

One good angel to hold onto

And when I am out in the moonlight I reach up to you

And I know there will be one good angel coming through

Never have I known

A braver soul

How come it’s the good ones

That have to go

And when I am down in the sorrow

Felling all messed up in blue

I know there will be one good angel coming through

This song really hit me hard right after Dana passed away. I’ve thought about her a lot over the past few months, and I still do today. At the 50-mile race in 2006, when I reached the top of Britton Peak (42 miles), I just stopped and cried. I was done. I couldn’t keep going… I missed Dana so much. 

A hiker stopped and asked if I was okay. I had some notes of inspiration in my pocket that I had been given before the race, and I was reading them. Then, the clouds parted, and the sun hit me harder and brighter than I had ever felt before. I felt a surge of energy… It was like Dana was kicking me in the bottom. One good angel. 

I went on to complete the 50-mile race we had planned to do together. I felt like I finished with her!

It is from a song by local musician Pamela McNeill, the third song that holds meaning.  She wrote We need to carry on. The chorus of the song "The World Beyond" follows:

So carry on...

all you quiet dreamers, carry on

misbehaving sinners, have fun (but hurry up)

'cause the burned-out disbelievers got it wrong

so all you quiet dreamers carry on

anyone who feels they don't belong

raise your hand and listen to my song

'cause the burned-out disbelievers

whoa they got it wrong 'bout the world beyond!

I harbored profound resentment towards Dana’s fate, accompanied by intense anger. However, those three songs have left an indelible mark on my psyche over time. They encapsulate the essence of life: we have the power to shape our existence as we desire. We possess the freedom to choose whether to believe in a higher power or in the existence of something beyond our comprehension.

Although it may sound trite, I have received profound messages from these songs. Messages that carry significant meaning. I frequently conclude my posts with the phrase “Carry on,” as it embodies the essence of our collective responsibility. If we decide to abandon a 100-mile race at the 77-mile mark, we must persevere; if we lose a cherished loved one, we must carry on; and if we discover and subsequently lose true love, we must carry on. This capacity to endure regardless of the challenges life presents will undoubtedly enhance our character. We must maintain our faith, as aptly expressed by Ms. McNeill, “For the disillusioned believers have erred in their perception of the world beyond.”

You can learn about Pamela McNeill at https://www.pamelamcneill.com/bio and hear One Good Angel and the World Beyond.

That is the story. It's a little corny, but my heart still jitters when I hear these songs. May Dana rest in peace and be with me during the 100-mile race. I will try to remember; all I can do is carry on.

So carry on, my friends, carry on...

19 days to go

Upon waking this morning, I reviewed the status of the MN Leadville entrants on my laptop. Only Al Holtz remains in contention, but the weather conditions were characterized by precipitation, cold temperatures, and even hail, suggesting a challenging day ahead. At least all participants have commenced their preparations.

I noted that my countdown timer indicated 19 days remaining until the ST 100 finish line. As I approached the 25-day mark, I found myself repeatedly hearing the Johnny Cash song “25 Minutes to Go.” While this comparison may not be entirely accurate, it remains a memorable reference point.

This Saturday was marked by an exceptional training session. I commenced my day with a meeting with Phil at the RTA, where we engaged in several laps. Subsequently, I proceeded to grocery shopping, swam, and consumed a late lunch. Afterward, I participated in a tennis match, walked for an extended period, and returned to the RTA at 8:00 PM. After completing one and a half laps, I encountered Adam, Jimmie, and Steve Quick. We collectively ran a sub-14-minute time for the initial mile, and I maintained my pace alongside them as they were significantly faster than I. This marked essentially my 14th hour of physical activity for the day.

Having completed four laps, I did not encounter them again. I was pleased to report that I averaged a remarkable 17:06 per mile. The moon was illuminated, and the views from the RTA peaks were exceptionally impressive. In total, I ran or walked 19 miles and surpassed 50 miles during my second week. My knee experiences a slight stiffness, but the pain is absent.

Today’s extended bike ride and walk left me feeling physically fatigued. Despite having recovered from the demanding week of last Friday, this day surpassed my expectations. With only one more week of taper and repair remaining, I am well-prepared for the race.

On Thursday evening, I will proceed to Hyland for my final intense workout before the taper period. While some individuals consider a two-week taper to be excessive, I maintained a rigorous training regimen for three weeks and am eager to be fully recovered 19 days from now.

Carry on…

2007 ST 100 (well 77) Splits?

Individuals have inquired about my split measurements from the year 2007. I have located my crew’s notebook and have compiled the following data for your reference:

RACE START 8:00 AM

    9.3 miles to Split Rock -- 10:30 AM - Average 16 Min Mile for Race

    10.1 miles to Beaver Bay -- 1:28 PM - Average just under 17 Min Mile for Race

    4.9 miles to Silver Bay -- 3:05 PM - Average just under 17 Min Mile for Race

    9.9 miles to Tettegouche -- 6:30 PM - Slowed to Average just under 18 Min Mile for Race

    8.6 miles to County Road 6 -- 9:55 PM - Slowed to Average just under 19 Min Mile for Race

    7.7 miles to Finland -- 12:46 AM - Slowed Average just over 19 Min Mile for Race

    7.5 miles to Sonju Lake Road -- NOT KNOWN

    

    4.2 miles to Crosby Manitou -- Not Known (just before sun-up)

    9.4 miles to Sugarloaf -- 9:50 AM - Average 20 Min 45 Sec Min Mile for Race

    5.6 to Cramer Road -- 12:48 PM - Average just over 21 Minutes per mile 

 

    QUIT

As evident from the data provided, my endurance was tested after approximately three hours of walking 5.6 miles. I distinctly recall experiencing significant fatigue towards the conclusion of my run. While I cannot pinpoint the exact reasons for my performance, I am confident that if I were to undertake this activity again, I would prioritize walking as a primary mode of transportation. Walking has been an integral component of my training regimen this year, and I am optimistic that it may have a positive impact on my future endeavors.

Carry on my friends!

Hills and topography

Met Karen Gall at Hyland on Wednesday. We did 12-14 hill repeats. I forgot the rock pile trick, and we weren’t sure we moved a rock each time. It didn’t feel as hard as my Buck Hill experience last year. Last year, 12-14 repeats left me feeling it, and the last few were tough. This was a workout, but not as hard as I remembered. Last year, I averaged 20-21 minutes per mile, and yesterday, we averaged about 19 minutes per mile.

Hyland is only 60% of Buck Hill, which explains the difference. My experience yesterday was equivalent to 8 Buck Hill repeats. I’ll head out there on Thursday next week with a goal of 20 or more repeats, which will be like 12 at Buck Hill.

The race is three weeks away. Training is better, but I feel less in shape. There are always second thoughts and doubts, but the advice is to keep moving forward.

I found an elevation chart for County Road 6 to Silver Bay, the reverse of the course. The climbs in the Tettegouche section are a bummer, so I rated this as the second most challenging part of the course. The first is that climb out of Crosby.  That is very brutal and drains the energy!

A full race chart is below.

Carry on my friends!

Surprised and shoes

I ran a long all-night run with Steve Quick on Friday, August 8. I didn’t post the Sunday workout because I helped move a student to Madison, Wisconsin. I carried an entire room of items and two flights of stairs, which was a good leg workout. Surprisingly, my legs weren’t as sore as I expected. My feet were swollen, but overall, it was manageable. I took two Advil at 6 AM and rested for the day.

To my surprise, I felt less stiff this morning. I’m sauntering, but I haven’t taken any pain relievers. I feel like I could run and will later. I assumed I’d need a day or two to recover, but let’s see how the run goes.

Many discussions have centered on the Superior 100 course section, which is more complex. Steve and I discussed segments throughout the night and ranked them based on my recollection. I’ve been on each section twice, so I’m not an expert. Here’s my rank list. I’ll send it to the run list to see what others think. It might be fun as I’ll place any replies on a spreadsheet. I think there’s a whole array of opinions depending on the type of runner we are, and no one will have the same list.

1 to 14, with 14 being the most difficult (# before mile means difficulty rank)

    (5) 9.3 miles to Split Rock

    (9) 10.1 miles to Beaver Bay

    (1) 4.9 miles to Silver Bay

    (13) 9.9 miles to Tettegouche

    (8) 8.6 miles to County Road 6

    (10) 7.7 miles to Finland

    (11) 7.5 miles to Sonju Lake Road

    (3) 4.2 miles to Crosby Manitou

    (14) 9.4 miles to Sugarloaf

    (2) 5.6 miles to Cramer Road

    (6) 7.1 miles to Temperance

    (12) 5.7 miles to Sawbill

    (4) 5.5 miles to Oberg Mountain

    (7) 7.1 miles to Finish

There have been many emails about the need for trail shoes on the Superior Hiking Trail. I’m in the minority about wearing street shoes. After thinking, I realized two things: (1) My foot specialist recommended the Asiacs Nimbus shoe for running due to its low profile; and (2) my rigid plastic orthotic provides stability, unlike my softer orthotics that cause my feet to contort.

Like ranking demands, shoe and food choices have more variables, making it difficult to find a clear answer.

Carry on!