Bouncing back from Hernia Surgery

Hello all,

It's been about three years since I posted last.
Here is a photo of my participation in this year's Columbus Marathon.
I wore a Marine Flak Jacket and Loaded Marine Ruck (65 lbs.) and carried the American Flag as well as the Semper Fi Fund flag, whom I raised money for this year.

I am going to start things up again here and think now is a great time to do so.
I'll explain why; I am having Hernia surgery on Monday, November 28th.
I am kicking the blog back into gear because I want to share my experience with the surgery itself.
More importantly, I want to share my journey of rehabbing back from surgery to running and excelling and challenging myself physically.
Historically I am a person who does not do well if a few days pass and I have not run or exercised.
I am nervous that I will be a bear to live with for the next 6 weeks.
Here's how I'm feeling now:

• A little nervous for the surgery itself.
• Excited to get an issue taken care of.
• Anxious to get back to exercising after the surgery.
• A little nervous that I don't overdo it too fast too soon (I know me).

My plan is to work with my surgeon and doctor and work up a rehab plan and stick to it religiously.
I have always done well when I have stuck to a written plan in the past.
That's my plan this time.

Wish me luck in my surgery and I'll post again on Monday after my surgery.
Cheers and Happy Thanksgiving.

Oops.. Don't worry if you make a mistake

Hey all,
With the Fall Marathon Season upon us I wanted to give you just a little piece of advise.
Don't worry if something doesn't go exactly to plan.
Just go with it. You can never account for everything that might possibly go wrong.
Do only what you have done in training.
Don't wear brand new shoes on race day that you have never run in.
Don't eat anything you haven't eaten on race eve.
But most importantly, just have FUN and go with the flow.

You'll do GREAT.
Good Luck!

By the way, my next blog will be about my efforts at the Columbus Marathon to raise $ for the Wounded Warrior Project. 
But that's for tomorrow.

Hello Runner's (and runner's to be)!

I've been silent for too long.
I'm back now.
Dedicated to sharing my love of running with you and hopefully inspiring you to go run.
Here's my share for the day.

Go start now!

Steve

What are your goals this year?

Hey all,

I hope your year is going well so far. I am done with this winter thing. Although I htink we may be due for another snow before it's over, which is fine.

Today I want to talk about goals. What is your goal?

First, what IS a goal?

Here's what one internet dictionary says - "the result or achievement toward which effort is directed; aim; end."

I like to work toward a goal in all parts of my life, and certainly my running is no different. In fact, in my running is is probably easier than other parts of life. It's easy to define a goal and with a little research and hard effort, you can achieve that goal.

2011

In thinking about my goal for 2011 I first thought that I would like to finish two 100 mile races this year and one of them under 24 hours. Since I finished my first 100 mile event last year, The Burning River, I thought this might be a good next step.

Realization - I realized a few things in thinking about my goal for this year:

1. I love running

2. I have become much more skilled and experienced at learning to run faster. There is much more to it than just taking off and running fast.

3. I love running far. The 100 mile race was the toughest event I have ever done. I proved to myself that I could do it. The was my goal.

4. I am not getting younger. Oh how it would be nice to not grow old, that isn't how we are built. We have an expiration date. The goal is to have the best time and be the best person you can before you expire.

In thinking about all of these the last one kind of hit me. I realized that I have done the100 mile event. I loved it and I will do it again. I guarantee you that. But I realized that I only have so many fast years in me. I have learned how to train to be fast but that has taken years to get to that point and lots of trial and error.

I love running fast and being able to hold that speed for as long as I can.

In thinking about my fastest races two events stand out: my marathon PR (Personal Record) and my best 50 mile time.

So this year's goal for me is this:

Break my Marathon PR, which is 3:09:29.

Break 9 hours in the 50 mile race.

I ran my marathon PR in 1995 in Columbus, Ohio. The course has changed a bit since then. It is essentially quite similar. My goal is to beat my PR at this year's Columbus Marathon. I will do it. Even if I do it by one second, I will still do it.

The first 50 mile race I ran I ran in 9:22. I feel good about being able to break 9 hours in this event this year. I will attempt it at The North Face Mohican 50 mile trail race in Loudonville, Ohio.

So how about you? What is your goal this year?

Comment back to me your goal and let's keep track of training and progress and reach our goal together. I feel that by keeping tabs on training for each other that we can hit our goals together.

Come on people, let's do it!

Thanks and Happy Running!

Steve

Bobcat Trail Marathon - 2010

Hey all,
Last weekend I ran the second annual Bobcat Trail Marathon at Burr Oak State Park just north of Athens, Ohio. Athens is home to Ohio University and a big thanks goes to the OU students that came out to help at the aid stations. Without your help it would be a much tougher day. Thanks!
Race website:
http://www.oneworldtrailrunning.org/bobcat-trail-marathon/index.html

So, the race pretty much goes around Burr Oak Lake. Here is the course:


















I'm sure that looks a little small but trust me, it is long.
The race kicked off at 7 a.m. sharp. It was a clear morning but cold. I think it was around 28-30 F. It proved to be a sunny day so that helped a ton. As the race progressed the temp rose to about 48F. Perfect running weather.
I wanted to start out a try to stay near the front. I kept the front runners in sight for the first 4 miles or so. In fact, I think I was in 7th through the second mile and then moved up to 4th after three runners accidentally took a wrong turn. That happens. It's part of what makes trail running great. You actually have to pay attention to where you are going. The focus required for trail running I find more intense than road running. Not only do you have to really focus in front of you to keep from tripping and falling down (more on that later) but you have to pay attention to the course.
So, I was feeling good and stayed in 4th to 6th place for much of the next 10 miles or so. I was feeling good and going with it. There was a little voice in the back of my head saying that "Maybe you should ease off just a bit and save a big push for miles 20-23 or so". But I felt strong so I kept up that pace and was in 5th through mile 16.
This race has GREAT aid stations and the volunteers are some of the best I have ever run across. They asked what I needed as I approached. I would shout it out and by the time I got there 8 seconds later, there it was.
For a race this length I didn't need too much nutrition. I stuck to First Endurance EFS liquid shot. I really like the flavor and the electrolyte and energy boost I get. Check it out: http://www.firstendurance.com/efs-liquid-shot.html

I also used Hammer Endurolyte tablets. I swear by these electrolyte tabs and wouldn't run a race past a 10K without them. I take 1-2 every hour on the hour during an event and have yet to cramp, knock on my desk that looks like wood.
http://www.hammernutrition.com/products/endurolytes.elt.html?navcat=fuels-energy-drinks

So, off past mile 18 I go, thinking I only have 8 to go and feeling optimistic. My legs felt good and everything was right. I got to a decent descent that cut along a hillside. There was the uphill to my left and a ravine to my right. About half way down I caught my right foot on a root and went flying. I clearly remember thinking "This is really going to hurt because I am going through the air horizontally and heading for that ravine". Sure enough, I did. However, one of the forests' greatest assets intervened. That's right a little oak sapling was there to catch me and stop me before I went any further. I thought, "Oh wow, this little tree stopped me from experiencing a really horrible last 8 miles". I stood up, took stock of things noting only a few cuts on my right knee and a sore right side hip and arm. I was good to go though. I kissed that little sapling (I'm not kidding), thank it, and went on my way. Golden Rule and all.













At about mile 21 there was an uphill that caught me off guard and I walked up, as I did many of the hills from this point on. In a trail race it benefits me more later in a race to walk up hills and then pick up the pace as it flattens out at the top and then go faster on flat and downhill section. I love going downhill fast. There is an art to it and if you practice lots you can get really fast. At times it is a controlled crash. And sometimes you crash based on my last paragraph.
Mile 21-finish. I kept strong but was wavering a bit. I noticed that I got passed by probably 8 or so people since mile 18. I try not to think about that too much and try to tell myself to run within myself and only worry about me. I do find myself wondering how old the people that passed me are. If they look in my age group 40-44, then I give it a little extra.
I noticed that these miles seemed to go along rather quickly and I thought I am doing well on this section. As I approached what I remembered from last year to be the final hill, about 1 mile from the finish, I gave it the gas. My watch told me I had a good chance of breaking the 4 hour mark. Which would be awesome considering that I ran a 4:24 in 2009 and came in 4th.
Well, in that last little road section that led to the lodge, I gunned it. I was keeping about a 6:30 pace for the last 1/2 mile. It paid off and I finished in a time of 3:59:54! I broke 4 hours for this course and felt really proud.
As I was at the post race food and goodie table one of the race coordinators asked the guy I was talking to what the distance on his Garmin GPS watch said. He said 24.5 mile. What? How could this be? Well, come to find out after the fact, the course had been tampered with my someone or someones and the distance was shorter than 26.2. Oh well. I ran a sub 4 hour and I ran the same course that everyone else ran.
I came in 15th out of 175 people that started. I finished 5th in my age group, which tells you that there were lot's of fast old guys in this race.
To sum up, Great race, Beautiful day, Superb aid stations. Way to go Vince and Brandon.
I will certainly be back next year and many years to come.
Next up on the race calendar is my last one for the year. The Bigfoot 50K trail race at Salt Fork State Park.
Thanks to the Ohio State Parks Department for letting the boys host this race at our beautiful parks. Gotta love the State Park system.
By the way, that photo up there is NOT me but that was what was running through my mind as I was in mid-air. Yahoo!

Sorry it's been so long since my last blog. I have no excuse. Please keep coming back as I have lots to blog about.
RUN HAPPY!

Running far to fight cancer

Hey all!
I hope that the Summer is going good for everyone and that your running is going well. If you are training for a Fall Marathon or other event, stick to that plan. If you don't have a plan, contact me. I can help.
I want to let you know about a race that I ran in this past weekend and the fact that I am using this run to raise money for LIVESTRONG to fight cancer. The race was the Burning River 100 mile trail race. This was my first try (and finish) at the 100 mile distance. I have had great training leading up to the race, thank you Jim Smith, and I felt stoked and excited to toe the line at 5 a.m. on Saturday (Damn that was early).
I am happy to report that I FINISHED the race in 25:58 and came in 82nd place out of 270 that started the race.
Here is a link to the race website:
http://www.burningriver100.org/



LIVESTRONG
I am using this event to raise money for LIVESTRONG. You know, the yellow silicone bracelets that Lance Armstrong created and made famous. His foundation raises money to fight cancer and to fund research to find a cure. I feel deep in my bones that this is a great organization and I am passionate about raising money to fight this awful disease and to help those with it fight and survive.
My Aunt Sarah Handwerk died of cancer in 2007 after a long fight. She was a strong, courageous woman and I admire her greatly. I hope my daughter grows up to embody those traits. I ran this race in her honor and I thought about her all day. I ran this race in her honor because I want to celebrate her memory and I can't think of a better way than for me to carry her memory with me all day. She helped get me through this tough event. If she can fight cancer as hard as she did. If people who live courageously with cancer and fight it every day can do what they do, then I can run 100 miles in all of their honor and I did so proudly.
I would love to give you the opportunity to donate to my cause and to honor those that you know who may have been touched by cancer.
Please click on this link to go to my donation page:
http://fundraising.livestrong.org/grassroots2010/runningfartofightcancer
I greatly appreciate any donation.
Join me and donate today.
I will have a more detailed race report next week but I wanted to publish this blog first.
Thanks Aunt Sarah! I love you!

FORGET THE PR 25K - Race Report

Okay, it has been way too long since my last blog. New years' resolution to be consistent.
This is my race report for the Forget the PR 25K race at Mohican in Loudonville, Ohio. the race was held on . Jim Smith, my fixture of a running buddy, and I left Columbus early (5 a.m.) in the morning. We got to the race parking lot way early as there were only about 6 other cars in the lot. And that was even after we stopped at the local McDonald's in Loudonville, which is the swankiest McD's I have ever seen. There was marble and granite everywhere. Wood and even polished brass. Nothing says class like polished brass.
I digress. So we made our way over to the start area to get race numbers, sign-in, etc. It was chilly but partly sunny and probably 45 degrees or so. A perfect day for running. We went back to the car and got our race gear on and got prepared by listening to a little Girl Talk on the stereo. Very cool DJ from Pittsburgh that mixes 70-80's rock hits with Rap. It is a great combination and really fun to listen to pre-race.
We made our way to the line. Well, I should say Jim made his way to the line. You see Jim ran in the 50K and I in the 25K race. I got shut out of the 50K as it was full so I ran the 25K instead. The 50 started 30 minutes before we did. They rolled out at 8 a.m. and we started at 8:30. Jim looked good and I had the feeling that he was gonna have a good day but I wouldn't see him again until close to the end.
We started at 8:30 and when the gun went off we ran across a grass field about 200-300 yards and then turned left onto a road and ran back past the start line. I put myself in the lead as I wanted to get a good start and I was feeling strong that day (so far). As we got about another 1/4 of a mile we got to where the trail goes into the woods and begins to go uphill (already). Myself and Randy Wilson were up front and we had a great pace going. I had never met Randy before but when he told me he was a Cross Country coach from Pennsylvania I thought, Uh-Oh, this guy can hold a pace. Now, I am gonna get "off trail" for a second here and talk about one thing that I love the most about trail running, and running in general. I meet people that I do not know from all over the place. You just settle into a pace with someone and you start talking and it makes it that much more fun to run with a new running friend. Sounds a bit corny but I really enjoy that part of running. I have made many friends that way. Speedy runner extraordinaire Jay Smithberger from Granville for one.
So back to the race.
Randy and I started to pass some of the 50K runners at about the 4 mile mark or so. All of the runners were really good about letting us pass as we were keeping a much quicker pace. Makes sense, we were running half the distance they were so we could afford to go faster. Now something happened as we passed a few runners that I must stop and comment on. There were three runners that we passed and one, a guy that runs in the Northern and Central Ohio trail running community and owns his own screen printing business. He supplies many races with the shirts they give out. I won't name names but you get the idea. He said, and I quote, "Hey are you guys gonna run the REAL race next year"? Now Randy didn't take this too kindly and said a few choice expletives that I will not repeat here but I felt the same as he did. But Randy did say "we are just running fast because we can". Now the more I thought about this the more angry I got. I know for a fact that the gentleman was not kidding or "busting our balls" because neither one of us knew him. It's fine to say that kind of thing if you are friends with someone and you are jsut giving them a hard time as a friend. Neither one of us knew this joker. What right did he have to ask us if we were running the REAL race? Just because there is a longer race out there it doesn't mean that other races that day are not REAL. We all go to events with different goals and different agendas. My goal that day was to run the 25K as fast as I could as it was shorter than the 50K and I felt that my training would allow me to have a pretty fast time. Just because I was running faster and passed this fella on the trail he felt the only way to "shoot back" was to make a comment about running a shorter distance then he was that day. My ass. Any distance that anyone decides is fine for them on that, or any other day. I just ran the Mohican 50 mile trail race in preparation for the Burning River 100 later in July. Now the Mohican race also has a 100 mile race that all goes off at the same time. Now do you think that because 50 miles are less than 100 that 50 miles is a lesser event? Hell no! 50 miles is damn hard and there are people that start the race that never finish. So my point is now matter who is running what event it is exactly what they want to run that day and no one, except their ball busting buddies, should give them a hard time about it.
Okay, back to the race again.
Randy and I were going along at a good clip and I led us up to the first aid station. I thought "well, if he stops I will, if not I have enough water, etc. to get to the next station". Randy didn't stop so neither did I. We dashed into the woods and headed down a nice decent.
As soon as we got to the bottom of that decent I thought "I should not be a hog and let Randy lead for a while" be the kindhearted trail runner that I am. Well, when Randy took the lead he slowly hit the gas and I increased my pace to keep up. When I realized that it felt a bit fast for the pace I thought I could hold for the whole race I wished Randy luck and he slowly faded out of sight around the next corner. I felt good myself and just told myself to not worry about him anymore and just settle on a pace I felt good with. I did just that and was feeling really good. We came up to the Covered Bridge aid station, a staple of any trail running event at Mohican.

In fact, it's funny how many trail ultras have "Covered Bridges". The Burning River 100 in the Cleveland area in July (two days from now in fact) - you guessed it, Covered Bridge. I would love to find a race someday that is race from one Covered Bridge to the next. If anyone knows of an area with lots of Covered Bridges, let me know.

Back to the race. I got refueled at the aid station quickly and off I went again down a paved portion and into a small campground looking portion of the race. I could still not see Randy but I thought perhaps if I kept in my pace that I might see him again. The paved portion disappeared and turned into singletrack trail again. I love me some singletrack. It got to a portion where it wound very close to the Clearfork River and I really had to be careful. Lots of roots and rocks. This stuff is easy to trip on accidentally and I find myself at late stages of a trail race telling myself to "lift those knees" to avoid tripping.
Well, I avoided tripping during this race, which is usually not the case. Usually it's not an ultra unless you trip and fall. Not so this time, thankfully. I knew I was getting close to the finish and the adrenaline started pumping as I knew that I had not been passed by anyone and was still in 2nd place overall. I had never finished in 2nd place overall EVER in any race and I was getting excited but keeping focused on the trail. As I popped out of the woods where the singletrack ended I knew I only had a very little ways to go. But where were the trail markings? I looked for the telltale yellow flags stuck in the ground. Nothing. I was on a paved parking area and my eyes dashed back and forth as I frantically looked for the markings. Nothing. I ran slowly to the right after I asked two guys in a pickup if they saw any runners. They thought they saw some go right. So I ran about 1/4 mile to the right as I thought I saw a yellow flag. It turned out to be a daffodil and I was pissed. I quickly turned around and dashed back to where I popped out of the woods. As I kept running past that spot I spotted Randy cooling down. I asked him which direction to the finish and he said "Quick right this way" and pointed behind him. At this point I could see someone running in front of me. I knew it was the person who was behind me all race and was now in 2nd place. That was supposed to be my place. I tried in vain to catch him but we were way too close to the finish. I watched him finish and I finished about 10-15 seconds after him. As I crossed the finish line I tossed my waterbottle down in disgust and barked at the race director about the poorly marked porting right at the end and I why I was pissed because it caused me to finish 3rd rather than 2nd. He apologized profusely and quickly sent someone out to mark the course in that area and to make it painfully obvious where you were to go. I cooled down and apologized to him for losing my head and I told him how great the race was except for that little portion. I felt bad for over-reacting and apologized again. He was very gracious and I appreciate his kindness. Thanks Rob.
Here is me during the race:


My buddy Jim was running the 50K and after I got cleaned up and fueled up again I walked the course backward toward the Covered Bridge and met him about 1/2 from the Bridge. I ran back in with him to the finish for my cool down. He ran a great race and PR'ed at the "Forget the PR 50K" as did quite a few people that day. Rob has promised that in 2012 the race will be revised to live up to it's name. Bring it on Rob. Just make sure that hunting for the trail is not part of the race.
Thanks for reading and Happy Running!