A FIFTY AT FIFTY Part 3

By David Nichols

On October 15th I completed the Nashville 50 mile ultra in a time of 8:02:27.

But before I tell you about the race weekend I would like to go back to and and tell you how I got here.

After making the commitment I set out to set up a training schedule. I gathered information from online ultra schedules, my previous marathons and local ultra runners Larry Donald and Shane Thread who went way beyond to give some great advice and actually offered to come help crew on race day.

I settled on a 18 week schedule that consisted of 4 to 10 mile runs during the weekday, 12 to 35 miles on Saturday followed with a 10 to 14 on Sunday.

I had great support from the (BOR) Band of Runners on Saturdays with a few of them joining me for the very early long runs....some of which were in the rain!! Nadia was very helpful bringing me food, drink and support on many of the runs.

On Friday the 14th we loaded way too much stuff and headed off to Nashville. Our first stop was to a B3's for lunch before going to the start finish/line to drive the course to locate the aid stations that Nadia would be driving too on Saturday. Once that was done it was time to hit the packet pickup which was at the start/finish line. When we got there we found a tent with a few folks milling around, but it still had the feel of anticipation of race day.

The next few hours consisted of some rest and carbo loading at the Spaghetti Factory downtown . Not sure if it's worth mentioning but we paid $17.00 to park for 2 hours....are you kidding me!!

Well it's finally race day morning, the weather is ideal for the day with 40 low and a 75 for the high with no wind. After we finished gathering up and loaded the car we had some breakfast and a few moments to take a breath. Before going to the race we had to make a stop at Mc D's for a egg mc muffin that I will eat at mile 15. On the way to the race I had to crank up the tunes as I normally do for a long run to the sounds of Bostons' 'SMOKIN"

 

It's approaching start time as the director gives some final instructions the race begins and we take off to cheers and encouraging words. The majority of the course is on their greenway system with 12 miles on a grass trail which turns out to be very helpful in the latter stages. As we approach mile 2 the course takes a right into the trails, but a few runners ahead miss the marking on the road. So I holler out to them that they missed the turn, not sure if they came back or not.

Before I know it I am approaching mile 6 which is the first aid station where Nadia is waiting with my supply of GU, pretzels, body glide, pbj, cold rags...etc. As I leave she let's me know the next aid station is at mile 9.5. This takes us now to the downtown area where we run across a large pedestrian bridge that has a terrific view of downtown and LP field. Once the course goes out another 2 miles we turn around to hit the previous aid stations and are at mile 22 at the start/finish line.

The next 16 mile consist of many rolling hills and a few large hills with one that is extreme!! As planned I walk most of the hills to try and save the legs for later in the race. There isn't much crowd support but what is there is very appreciated. The course was open to the public so it actually added to the support once they knew what we were doing.

Now as I'm coming back once more to the start/finish line I'm at mile 38 at just under 6 hours of running and the fatigue is staring to set in. I take a few extra minutes at this stop as Nadia is draping me with cold wet towels and words of encouragement. At this point I can realize that I only have 12 miles/2 hours to go which is the first 6 miles of the course and back. As I take off Nadia runs with me for about 1/2 mile before having to return to the car to make it to the next aid station. At mile 40 I'm back on the grass trails for 3 miles but hurting. But help is on the way by a group of 4 that were behind me. I know that sounds strange but I was able to regain form and stay with them up to the aid station at mile 44.

The remaining 6 miles are the most difficult miles that I have ever endured. Nadia walked with me from the aid station for a bit before i was able to start running again. I would continue to run and walk as needed to keep myself going forward as fast as possible. My biggest obstacle starting about mile 38 was the nausea, not sure but we think maybe I took in too much salt. I tried taking my mind back to the training runs and what it took to get to this point. I told myself I'm about to finish a ultra so keep moving!

Finally the finish, I see and hear Nadia. She yells out as my pace quickens to the finish line.

WOW we did it, 18 weeks, 810 miles what a ride!!

I couldn't have a had a better crew than Nadia, no way I could have done this well without her.

There are some terrific pictures from the race on the website nashvilleultra.com

I can't wait for the next one!!

FIRST ANNUAL "BAND of RUNNERS" 5 Kan RUN

No Entry Fee, No T-shirt, No Bib, No Chip Timing, in fact there is not even a 5K distance.

But there is a chance to brighten the Holidays for a few families.

On November 12th bring (5) kan goods (or other non-perishable food items) to the Saturday morning run and enjoy a morning run with goods friends and free water every 4 miles*. We will be collecting the food items before and after the run in the Y parking lot and distributing them to a local food pantry just in time for the Thanksgiving Holiday.

*If you don't care to bring can goods you can still join good friends for a run and even drink the water, cause that's how this group runs!

Saturday, October 22nd

Whoa....where to begin this week! Congrats to Karen, Matt W. and Matt G. on their Columbus Marathon finish, great job! Michele Walker did it again, Baltimore Marathon Saturday and Atlantic City Marathon Sunday, is that 13 for the year? And what an amazing day for the newest Ultramarathon Man Dave Nichols on his 50 mile run at the Nashville Ultra, cannot wait to hear (read, hint hint) about this experience. I ran 5 miles and ate frozen yogurt Saturday....gezzzz, I gotta get on the road!

Figured we are all over the charts this week as far as mileage goes so below are 3 options to aid recovery or taper away, 12, 10 & 8 miler, and I think after this weekend we'll be safe to switch back to 4 mi. water stops for the fall/winter.

Good Luck to all those heading to St. Louis for the Rock n' Roll Marathon and to those staying home running the Ray Rahl 5k Saturday or the Sunset Sprint Sunday.

See you Saturday!




B.O.R. Pre-Race Chicago



Save The Date:

Looking at December 17th for the 3rd Annual BOR Christmas Breakfast/Toy Collection.    

2011 Jingle Bell Run/Walk®
Evansville, IN
Saturday, December 10th, 9:00am
Old National Bank Downtown Evansville

Kendra Schoffstall is putting a team together for the upcoming "Jingle Bell Run/Walk", so if you plan to attend join the team at no additional cost, follow the link below, click on "Join a Team" and search for team name "Snow Pokes". Race fees increase Oct. 31st. Contact Kendra for any additional questions runningvettegal@yahoo.com

Link:  Jingle Bell Run/Walk

                                                     

Weekend Race Links:
Ray Rayl 5k

Sunset Sprint


Water Stops:
3 mi. - Mt. Vernon/Sonntag
6 mi. - St. Joe/Ohio St.
9 mi. - Heidlebach/Sycamore

12 Mile Route from Y - 7:00 a.m.
L on Court to 2nd
R on 2nd to Fulton Ave.
R on Fulton to Columbia
L on Columbia to St. Joe
L on St. Joe to Franklin
R on Franklin to Mt. Vernon
L onto Mt. Vernon to Tekoppel
L on Tekoppel to Claremont
L on Claremont to Barker
L on Barker to Pennsylvania
R on Pennsylvania to St. Joe
R on St. Joe to Ohio
L on Ohio to 9th
L on 9th to Franklin
R on Franklin to 1st Ave
L on 1st Ave. to Columbia
R on Columbia to Heidlebach
R on Heidlebach to Walnut
R on Walnut to MLK
L on MLK to Mulberry
R on Mulberry to 6th
L on 6th to Washington
R on Washington to 2nd
R on 2nd to Cherry
L on Cherry to Riverside
R on Riverside to Court
R on Court to 6th.......12 miles

10 Mile Route
Same as above but take a right onto MLK from Walnut
MLK to Court
L on Court to 6th

8 Mile Route
Franklin to Mary
R on Mary/MLK to Court
R on Court to 6th

Saturday, October 15th

 WoW, what a weekend!! A lot of great runs both here in the Evansville 1/2 and in Chicago! And more to come this week. Good Luck to those heading off to the Columbus Marathon this Sunday and to Dave Nichols heading down to Nashville Saturday for the 50 mile ultra! And it looks like Michelle Walker is off again, Baltimore on Saturday & Atlantic City on Sunday!

We'll have a Fall Re-cap once all are done and one big  BOR "Post Race" Party!

I have posted an 8 mile route below for those tapering for St. Louis, or recovering from races, figure you can add any additional needed downtown.

Have a good week, See you Saturday!


Result Links:

Evansville Half Marathon

Chicago Marathon



Water Stops:
3 mi. - Lohoff/1st Ave.
6 mi. - N. Main/Columbia

8 Mile Route from Y - 7:00 a.m.
Court to MLK
L on MLK/Mary to Franklin
L on Franklin to Fulton
R on Fulton /Kratzville to Lohoff
R on Lohoff to 1st Ave.
R on 1st Ave. to Ulhorn
R on Ulhorn to Greenway at Animal Shelter
Greenway to Garvin Park
Take Big Loop through Garvin Park to entrance at N. Main
N. Main to Franklin
L on Franklin to Heidlebach
R on Heidelbach to Walnut
R on Walnut to 2nd Street
R on 2nd to Main
R on Main to 6th to Y......8.4 miles

Saturday, October 8th

"You're running on guts. On fumes. Your muscles twitch. You throw up. You're delirious. But you keep running because there's no way out of this hell you're in, because there's no way you're not crossing the finish line. It's a misery that non-runners don't understand."    - Martine Costello

And that's just running down Franklin Street this week! Many are heading North to Chi Town this weekend to take on the 2nd City, I have listed below the one's who have sent me their bib numbers, should be a big group and a good time. Good Luck to everyone!!

Another big race weekend at home as well, Good Luck to all doing the Y Evansville 1/2 Marathon Sunday, should be a good weekend.

For those skipping the 1/2 and continuing training I've included a 12 mile route staying away from the festival, looks like if you turn left on Vann to Bellemeade it would make it closer to 8 miles, hope it helps, have a good start to the taper.

Congrats this week go to Michelle Walker for pulling another Double!! New Hampshire on Saturday and Maine on Sunday, the only double I plan this weekend is a double dip cone! Great Job Michelle!

See you next Saturday.

Chi Town Bound

Jeff Hayden - 11633             Laura Hudson - 18167            Jeanette Pankey - 17797
Suzanne Stetter - 27492        Tim Wargel - 4999                 Ted Barron - 5447
Arron Quiroz - 2783             Leah Hoffherr - 3306              Ellen Van Royen - 4359
Barney Moore - 9386           Heath Reininga - 32427          Lori Wagner - 8066
Maria Dahlgreen - 16713      Jeff Alvey - 4726                    Brad Hayden - 10452
Tom Stofleth - 23243            Jen Metcalf - 21446               Angie Casbon - 6120


Water Stops:
3 mi. - Alvord/Bayard Park
6 mi. - Meadow/Bellemeade
9 mi. - Walnut/Weinbach

12 mile Route from the Y...7:00 a.m.?
6th to Sycamore
L on Sycamore to Garvin
R on Garvin to Bellemeade
L on Bellemeade to Rotherwood
R on Rotherwood to Bayard Park
L on Bayard Park to Vann
R on Vann to Covert  (Left on Vann to Bellemeade for 8 mile run)
L on Covert to Professional Blvd.
L on Professional Blvd. to Washington Ave.
Cross Washington Ave. to Meadow (just to the left)
Meadow to Bellemeade
(Pick up here for 8 mile route)
L on Bellemeade to St. James
R on St. James to Walnut
L on Walnut to Boeke
R on Boeke to Franklin
L on Franklin to Alvord
L on Alvord to Walnut
R on Walnut to 2nd St.
R on 2nd to Court
R on Court to 6th...12.1 mi.

ICHELE’S

140.6 15:27:07

Swim 2.4 miles ∙ Bike 112 miles ∙ Run 26.2 miles

    On Sunday morning, August 28, 2011 I woke up at 2:22am turned over and told Wayne, hey honey it’s 2:22, that’s my bib number.  The understanding boyfriend he is just rolled over and looked at me like I had three heads and rolled over and went back to sleep.  I tried going back to sleep but I was getting really excited and before I knew it was time to get up and start getting ready for the big day.  I ate a boiled egg, banana and peanut butter, and realize about five minutes later I was still hungry.  The BOR had given a basket full of food.  I took one look at the zebra cakes and realized I needed that and a diet dr. pepper.  Now, that I had the breakfast of champions I made my last stop to the restroom before I headed down to the Lobby to see five of my biggest fans, Cathy, Miki, Leah, Jeff and Wayne. Leah said did you read facebook this morning.  My reponse, no I don’t have a computer!  She said will you have to read this.  So, she pulled up a prayer from Jeff Hayden.  Leah tried to read it and got chocked up, so Cathy tried and the same thing happen, Miki just waved it pass so Jeff Alvey read the prayer out loud as the six of us gathered and bowed our heads to this prayer, “Hey BOR group as you read this prayer, keep Michele in your thoughts tomorrow. Dear God, keep Michele and her competitors safe and strong while taking on this great journey, let her feel Your presence while she is gliding in the water, when she is feeling that head on wind while biking let her know that You don't give the ones You love anymore than they can handle, give her the strength at the end of her race to finish with her head high so she can see all of her loved ones cheering her on to victory, above all let her know that no matter what, she is respected and loved by all of her BOR comrades. Amen.”  Now that all of the ladies were crying that was my queue it was time to go.  I gave everyone a hug bye.  I felt calmness over me; I knew God sent the BOR as angles to help me complete this event.  
    Wayne and I walked a ½ mile down to the transition to air up my tires and put last minute things away.  I had to stop and us the port-a-potty three times before getting to the body marking which was about a mile from the transition.  After the body marking I rushed down to the swim start to wait in line for an hour and 27 minutes.  While I was waiting in line I had to go to the bathroom again but you would loss your spot in line.  I looked around and all these people were going over an embankment.  So, I decided to make a mad dash over the embankment.  Every man had a tree, so yes I grabbed my tree and peed standing up.  This made me giggle and I thought of Martha.  


Swim 2.4 miles – 1:14:55
    So, the line started moving fast at 7am.  Wayne gave me a kiss good-bye and told me good luck.  I got to the stretch of weaving down to the swim start.  I hear my name, Michele, it was my sister and sister-in-law.  They told me they were just coming to the run.  (Hand of God) I gave them hugs and kisses.  I walked onto the dock of the swim I hear my name again; I see Cathy, Miki, and Leah standing there.  I waved like I was in the Miss America pageant, they shouted, “We love you.”  I turned my back with tears of joy in my eyes.  (Hand of God) I went to the end of the dock started my watch and jumped in.  I know the swim start looks like a bunch of paronas.  Well, it felt like I was getting hit often and hitting often.  I looked over at one time in the swim and saw a man with a snorkel.  I thought to myself, huh, I didn’t know that was legal.  I should have read the 27 pages of rules closer.  The buoys were appearing pretty quickly.  I stay relaxed even though I felt like I was boxing instead of swimming at some points of the swim.  Half way through the swim a kayak person yelled at me to keep right.  I thought to myself I keep on getting hit over there; I just needed a little detour for awhile.  I got to the first bridge; yes I am getting close, wrong.  Got to the second bridge, yes I am getting closer.  What felt like about 10 minutes later I saw the last red buoy.  Yes, the swim is almost over.  I got to the steps and came out of the water.  I felt good, looked at my watch thinking I just swim that in about an hour and 35 minutes.  I was completely shocked; it was an hour and 14 minutes 55 seconds.  I looked up and my fans were there cheering me on.  Just hearing their voices made me smile.  I walked to the transition trying to conserve energy, grabbed my bike gear, ran into the tent and change and ate and drank as much as I could in the matter of minutes.  I stopped just outside the tent to get rubbed down with sunscreen, off to get my bike.


Bike 112 miles – 6:48:43
    I thought to myself, I had an awesome swim that gives me more time on the bike.  I am just going to relax and take it easy.  I was looking at all the fans thinking this is pretty awesome.  One sign that stuck out had Swim, Bike, Run listed and the √ Swim.  I thought yes one down!  I know within the first 20 miles I was going to be facing some pretty difficult climbs.  I just kept on thinking slow and steady.  I was eating as much as I could on the bike.  I came to my first water stop.  I was a little nervous because I had never grabbed water on the move.  I was surprised I was pretty good at it.  I lost a few bottles but all in all it was successful.  After, the out and back climb I turned right heading for LaGrange where my fan club awaits.  That stayed with me and made me smile.  I thought to myself the hard section wasn’t too bad, come on LaGrange.  I got to LaGrange and I got to see everyone one of my fans.  That stayed with me for a long while.  Miles, miles and more miles, eat, eat, drink, drink, and drink.  I decided when I got to my special needs bag at mile 65 I was getting off my bike for five minutes.  That’s exactly what I did I got off my bike, a volunteer came up to me held my bike while I ate and drink as much as I could and then I got back on my bike.  I knew LaGrange was coming up again and my fans were going to be there.  I tried to smile like I wasn’t getting tired but they saw right through me.  I remember thinking about mile 80 about the Rain Ride that Dave, Matt, and I did together.  How I wished my side kicks were hear.  Coming up on about mile 90 we had a climb which the first time around wasn’t bad but since fatigue started to set in I didn’t gear down enough on my bike.  I thought oh God, I don’t know if I can make it up this hill.  (Hand of God).  I made it up the hill, I was shaking, I thought I exerted all my energy on the hill.  The last 12 miles seem to be the longest on the bike.  I didn’t have water for the last few miles but I thought I will be ok.  I thought to myself huh, I haven’t gone to the restroom in the past seven hours that could be a problem.  I came around to the home stretch and saw Matt.  I thought my fan club is growing.  That got me really excited to see my fans again.  I gave my bike to the volunteers.  I was surprised I didn’t want to throw my bike into the Ohio River.  √ BIKE!  


Run 26.2 miles – 6:58:48
    I grabbed my run bagged and went to the tent.  A volunteer helped me with everything.  She was a little angel. After resting, changing, and eating a little I was ready for my run.  I had my Philippians 4:13 on the back of my shirt, my handkerchief with 26.2 that Kendra gave me for the Boston Marathon on me, and most of all my fans out there to cheer me on.  My plan was to walk the first mile but I felt pretty good so I thought I am going to run.  Coming out on to the run course I saw all my fans Leah, Miki, Cathy, Wayne, Craig, Brandon, Danielle, Chuck, Tom, Matt W., and Matthew E.  Wow, I felt like a star.  BOR was in the house!  About, 400 meters into the run I saw Jeff Alvey, he shouted this is what you do!  I thought yes, this is!  I came to the bridge and thought yes, I finally have to pee.  I used the port-a-potty.  Bad, bad, bad, idea!  That made me a little nausea.  I just thought I can’t do that again.  I came down the hill off the bridge and saw all my fans.  BOR with signs:  BOR Loves you, ichele, It’s on like donkey kong.  Then, about mile 3 of the run my stomach started to hurt.It is something I haven’t ever experienced before.  I thought I am way ahead of schedule I can walk a little.  I overheard a conversation in front of me, a man said to this lady did you bring the stuff, I thought what stuff, he said to the lady the gas-x, tums, and ibuprofen.  I thought that was a weird conversation well I soon knew exactly what they were talking about.  I prayed for tums about mile 4 when my stomach wouldn’t let up.  Guess what!  Oh yes, a few miles down the road I found a zip lock baggy someone had dropped and yes, it had tums in it.  I took the tums with pride.  Praise God!  I was between miles 6-8 when they got the chicken broth out.  I drank this at every water stop hoping that I can run/walk soon.  I tried several times to run/walk but I did more walking then running.  I thought this is supposed to be what I am good at.  Well, I gave everything to the swim and bike and this is what is left which wasn’t much.  I decided I have 8 hours I could walk this and still be an “Ironman.”  A few more miles down the road someone had a sign that side “Do you still think this is a good idea?”  I told that man no, no I don’t.  His response, but you are going to be an Ironman, which made me think of the youtube video, which made me laugh out loud.  I thought I am going to have fun with this marathon even if it is a run/walk/trot/or crawl, I will be an Ironman.  I finally got to the turnaround of the first loop of the run.  A few miles down about mile 12ish I saw Tom.  He stayed on the side walk while he talk to me.  Finally, I thought after a lot of walking I think I can play the cone game, run a cone, walk a cone.   Tom, shouted God didn’t bring you this far to leave you.  I got to mile 13 to my special needs bag which I didn’t have much I could stomach so I just took a few things just in case.  I started running when I came up on the BOR fans, I couldn’t let them see me walk but that only lasted about 3 cones before I needed another break.  About another mile my brother, my sister, sister-in-law, and my sister boyfriend was there.  They were cheering me on so I started running again.  My brother tried to run with me inside the orange cones.  I quickly told him you are going to get me DQ’d you can’t do that.  So, he stopped and then I stopped running and started walking again.  I overheard my brother say what is the 31 on her leg, I softly told him my age silly.  That made me laugh!  I came around between 14ish-15ish and fans were lined up and I heard from the stands someone yelling my name it was Linda Molinet.  I wanted to run but I was still pretty fatigue and I only had one gel because I couldn’t stomach anything else.  I was going back out for my final loop when I came up on BOR again.  I guess I looked and sounded a little fatigue to make Leah, Miki, and Cathy worry.  Cathy, you know our Cathy she never leaves anyone that is struggling.  Cathy handed her bags to Leah and Miki and she was walking on the side walk from mile 16ish until the end.  Finally, after talking to Cathy for a few miles and drinking more and more chicken broth, cola, and eating pretzels and orange slices I decided I can play the cone game again.  I meet a friend, his name was Shawn.  We played the cone game for awhile but we started to see people stop on the side of the road and unable to go forward.  We walked and talked, yes Cathy was still on the side walk.  Around mile 20ish there comes Leah so, Leah and Cathy were on the side walk and Shawn and I were on the road taking a night stroll.  I think it was at mile 23ish or 24ish that they had what was called, “the motivational mile.”  If someone typed you a message it would show up on the screen when you walked across the timing chip pad.  Sure enough, BOR typed “Don’t stop believing.”  That got me really excited.  It was so funny about half mile down the road a Police car was playing the Journey song, “Don’t Stop Believing.”  I shouted that’s my song.  Oh, I got a side stitch.  Ok, I told Shawn I can’t do that again.  The BOR was at mile 25ish.  I started running and giving everyone high-fives but Shawn wanted to run the last few blocks so I stayed with him until then.  He stopped to hug his wife and I took the spot light all by myself.  It was amazing!  I gave everyone down the finish line high-fives.  The announcer, “Michele Applegate you are an Ironman.”  I lifted my hands first to give praise because without God nothing is possible, and second to celebrate that I am an Ironman.

    First, I am grateful that God has given me the ability to do the Ironman.  Second, for all the prayers and support from the ones that tracked and called about me all day.  I want to thank those that helped me train for the Ironman rather it was riding with me or running with me I couldn’t have done this without you.  Also, a special thanks to those who had the time to come up and see the Ironman: Wayne, Cathy, Miki, Leah, Jeff, Chuck, Tom, Craig, Matt W, Matthew E., Brandon, Danielle, brother, sister, sister-in-law, and Michael.  I am forever grateful.  Philippians 4:13 and BOR with both anything is possible.  “Don’t Stop Believing.”

    So, if you get to this paragraph it probably took 140.6 minutes to read this.  Just kidding!  Love you all!
ichele           

15:27:07

Saturday, September 17th

Congrats to all who ran the Y10k last weekend, perfect morning for some PR's! Last long run for some this week, below is a 10 mile loop from Wesselman's Park plus the 10 mile route for "Team 13". I am going to guess that the start times will be all over the chart with trying to time the "Team 13" take-off, so I'm going with 5:30 a.m.. Note they do start with a Big Loop/Little Loop that you could add at the end if your running late.

Have a good week, see you Saturday!


Water Stops:
3 mi. - Vogel/Royal
6 mi. - Bellemeade/Hebron
9 mi. - Walnut/Alvord
12.8 mi & 15.3 mi. - Sycamore & St. James (Team 13)
18.1 mi. - Chandler/Alvord (Team 13)



10 Mile Route from Wesselman's - 5:30 a.m.
Exit out the back of Wesselmans along Par 3 course
R onto path along back of Par 3
L at end of parking lot towards Armory
R on path at Armory to Division St.
L on Division to Congress
L on Congress to Vogel
R on Vogel to Tudor (road before Burkhardt)
R on Tudor to Columbia (deadend)
R on Columbia to Kimber
L on Kimber to Virginia
R on Virginia to Cullen (back of Tri-State)
L on Cullen to Division
L on Division to Bridge, cross over to Cullen
Straight on Cullen to Bellemeade
R on Bellemeade to St. Mary's Drive
R on St. Mary's to Lincoln Ave.
L on Lincoln to Rotherwood
R on Rotherwood to Walnut
R on Walnut to Boeke
L on Boeke back to Wesselmans......10.1 mi.

"Team 13" 10 Mile Route from Wesselman's - 7:00 a.m.

Depart shelter house turning R into park taking "big loop"

Repeat taking "little loop"

Depart park crossing Boeke onto Iowa/Alvord
STR on Alvord crossing Lloyd Exp. via overpass to Harper School

L on Sycamore, cross Vann

L onto gravel path, follow path around Boy Scout Center

L onto main road, loop around the State Hospital grounds

Follow the path back the same way you came in

Cross Vann at Sycamore

STR on Sycamore to L on Alvord

STR on Alvord, crossing Lincoln and Bellemade, to L Bayard Park

STR on Bayard Park to R on Walnut Lane

FP Walnut Lane to immediate R on Chandler

STR on Chandler to L on Alvord

STR on Alvord to Washington

Turn around and return STR on Alvord to Lloyd

Cross Lloyd via overpass, follow Alvord/Iowa back to Wess. Park.....10.3

Chicago Marathon Trip Amtrak Info

Below are some options for the Amtrak ride departure city and I have included a couple options for the return (morning/afternoon). To the side there are two polls, one for departure city (only vote if you plan to ride) and departure for return trip option. Please comment/vote/question by Wednesday September 14, probably need to order tickets as soon as possible to insure seating.

Thanks.

NOTE:
There is *NO* checked bags on any of the rides, you are allowed (2) carry on bags, 28"x22"x14".  Just wanted everyone to be aware of that, have to pack light!

Details on Amtrak to Chicago

Traveling from Centralia, IL:

According to mapquest, Centralia is 120 miles from Evansville and takes 2 hours to drive.  It is an unattended station and we’d probably need to be there a half hour before departure time to be safe.  There is parking but not sure about any cost and/or safety.  The schedule/price is:

Fri Oct 7          Depart:  8:23am   Arrive Chicago:  1:00 pm      OW cost: $39    Travel time: 4:37

Mon Oct 10     Depart:  8:15am   Arrive Centralia: 12:16 pm    OW cost: $29   Travel time:  4:01

Mon Oct 10     Depart:  4:05am   Arrive Centralia: 8:06 pm    OW cost: $29   Travel time:  4:01

                                                                                               

                                                                     Per Person Round Trip Cost: $68

Traveling from Effingham, IL:

According to mapquest, Effingham is 128 miles from Evansville and takes 2.5 hours to drive.  Although it is roughly the same distance as Centralia, we travel on 2 lane roads instead of the interstate so it takes longer.  We basically spend an extra half hour driving instead of on the train and we save $17 on the round trip fare.  It is also an unattended station and we’d probably need to be there a half hour before departure time to be safe.  There is parking but not sure about any cost and/or safety.  The schedule/price is:

Fri Oct 7          Depart:  9:07am   Arrive Chicago:  1:00 pm      OW cost: $29    Travel time: 3:53

Mon Oct 10     Depart:  8:15am  Arrive Effingham: 11:29 am   OW cost: $22   Travel time: 4:01

                                                                     Per Person Round Trip Cost: $51

The Blister in the Sun Marathon

The Blister in the Sun Marathon
By Michelle Walker

“I guarantee suck ass conditions and a fun time. What more do you want?”

I should have been warned by the registration form. Not only did I have to write a paragraph explaining why I wanted to run this race, but I had to sign a statement acknowledging that running a marathon in the August heat and humidity in the hills of Cookeville, TN was “beyond stupid”. I got a good chuckle out of the entry form, but became increasingly concerned as I began to receive subsequent communication from the race director, Josh Hite. I immediately noticed that he gave each participant a nickname. Mine was “Mom_o’_6.2”. I spent days trying to read into the meaning behind my nickname. Had he looked up my prior race times, laughing at how I go out too fast? In his messages, Josh collectively addressed all of the participants as “masochists”, while calling himself “The Sadist”.  He was obviously trying to create a doomsday atmosphere, and I have to admit I was getting a little scared. I was so nervous that I tried to keep this race under wraps, unsure if I could actually complete this mental and physical challenge.  I was doing pretty well with keeping my Cookeville “training run” a secret, until I arrived at the packet pick-up. My packet contained just a few items to include a bottle of sunscreen and a handmade race bib. I was so excited about my bib that I had to tell the world…or at least my group of Facebook friends (Ha Ha!).

The race itself consisted of five loops of a figure eight course in the hills of Cane Creek Park. There were less than 50 participants, making this the smallest marathon that I have ever run. Because of the layout of the course, I saw each and every participant over and over. The encouragement provided to me from the other participants was one of my favorite parts of the race. Who needs bands, cheerleaders, or streets lined with spectators? The bond that I felt with the other runners was more inspiring to me than a cheering audience. I later learned that many of my fellow participants have very interesting backgrounds. Some of my fellow runners were: the race director of the Flying Monkey Marathon; a man in his 70s completing his 707^th marathon; a lady completing her 297^th marathon; and  a 12-year-old boy who was rumored to have run the Grandfather Mountain Marathon the month prior with a time of 3:23. Josh Hite, the race director of the Blister, also has an interesting story. After running sub three hour marathons, he decided to create his own, more challenging marathon. Needless to say, Josh was the winner of the 2011 Blister in the Sun Marathon (as well as last year’s race).

Hot, humid, and hilly: I would agree with the overall description of this race. Not only did the course provide some physical challenges, but passing by the start / finish line 9 times created just as many mental challenges. Would I run this race again? Most likely, especially if the Band of Runners participated! (Hint! Hint!)  The personal touches of this race definitely offset the challenges.  Receiving a frying pan “medal” from the “Sadist”, as I crossed the finish line, made this race one that I will never forget!

Let it RAIN!

RAIN 2011
By Matt Wandtke

Hey everybody. I thought I’d write a quick report about a recent bike ride that a few of us participated in on July 16. The race… excuse me, not-race… The ride is called RAIN. The acronym stands for Ride Across INdiana. Even some of us riding in it weren’t aware of what RAIN stood for <ahem, Michele>. The ride begins at Saint Mary of the Woods College in Terre Haute, follows US highway 40 across Indiana and ends 163 miles later at Earlham College in Richmond. The slogan for the ride is “160 miles, one day, one way”. Our small group consisted of me, Dave McCall and Michele Applegate, but there were other Evansville area runners participating including Janell and Jake Bessler, Linda Molinet and Scott Culiver to name a few. Extra special thanks goes out to Rhonda McCall and Wayne Ricketts for the excellent support they provided during the ride. You guys rock!

Everyone departed Evansville on the 15th so we could spend the night in Terre Haute, suffer from nervous insomnia and have very “loud” hotel neighbors. The morning of the ride, we made a quick trip to McDonalds for a calorie packed breakfast. By 6:00am we had the gear packed, tires pumped, sunglasses cleaned and headed out to St. Marys. After a snapshot or two and the customary pre-race rituals, we made our way to the start line at about 6:45a for the 7:00a start. I would estimate the number of bikes at the starting line to be somewhere around 1,600. That’s a lot of sardines packed on a 14 foot wide road. Finally the time had come and the ride commenced. It was start/stop for a hundred yards or so until the sea of carbon fiber and lycra in front of us made it through the main gate of the college. We were blessed with fairly cool temps and cloud cover as we made our way to downtown Terre Haute just after dawn. Someone told me the mayor of Terre Haute was going to be there holding up a sign saying “Go BOR Go”, but I didn’t see it ;-). Maybe his alarm didn’t go off.

Other than a stray dog darting across the road (and potentially wiping out a large number of riders), the trip to the first rest stop (36 miles) was uneventful. Dave and Michele both looked fresh and ready to get back on the road within a few minutes. I was cramping in the calves a little. Fill water bottles, slam down as many calories as possible and go, go, go. Let me stress… this is not a race. Next rest stop was about 35 miles away in Plainsville. Most of the riding takes place in what’s known as a peloton, pace line or a pack. We rode in packs ranging from 10-40 riders. It takes a lot of faith to ride 6-12” from the rear tire of people you don’t know. Michele seemed a little concerned about it at first, but quickly realized how beneficial it was. We were easily maintaining speeds of 21-25mph.

Coming up to Plainsville on a particularly long and boring piece of hwy 40 we had a state police car fly by us with siren blaring. A minute later, a sheriff’s car blew by followed by an ambulance. We all looked at each other and I said “There’s a good chance that’s related to the ride”. Then we could see in the distance where they had all stopped. We really didn’t want to see what had happened up close and personal. When we got to the crash site, we saw a rider sitting up on the side of the road with his jersey cutoff and attention being paid to his right shoulder area. Usually that means a broken collarbone or a separated shoulder. Thankfully, his injuries weren’t caused by a collision with a car and didn’t appear to be life threatening. Later we learned that a bee had flown into his jersey and caused the accident.

Somewhere around the 50 mile mark it became clear that the cycling shorts I bought with my new jersey were NOT going to cut it for the entire ride. The discomfort level was rising in a hurry. I needed my pearl izumis and I needed them no later than the next rest stop. When it finally arrived, I dove into the van, switched them and jumped back out…. Ahhh, much better. But the damage was done... lesson learned. At least the calf cramps were gone. Once again; fill water bottles, consume maximum possible calories, go go go.

It was time to loop the south side of Indy. The perfect weather we began with vanished. Temperature and humidity soared and the sun was beating down without mercy. To make matters worse, a bit of a headwind developed. Dave, Michele and I did our share (probably more than our share) of pulling the pack as we made our way to the lunch break at a high school somewhere around mile 96. Wayne made a quick repair on Dave’s front derailleur that made his life on the road easier. I’m sure I looked similar, but Dave and Michele were starting to get a little bit of a distant stare in their eyes. We still had almost 70 miles to go and it was officially hot! I talked to a young lady I knew from Evansville who was driving support and she told me a lot of people were calling it quits due to the heat. But the thought of quitting never entered our minds. After a wait in the chow line, a lot more calories in the shade and water/Gatorade it was go, go.

Michele suggested we stop and do a dance at mile 112 since that will be her ironman distance on the bike. The motion was denied with two votes no to one vote yes. More pulling, more drafting, more friends made and we finally make it back to highway 40 on the East side of Indy. Another quick rest area. Water, Water and more water. Someone said there was ice cream, but I couldn’t find it. Michele’s purple jersey was starting to change color. It was now sort of a tie-dyed looking white and purple. Her shorts were developing white areas too. She was doing some serious sweating. The heat and sun were taking their toll on all of us. The general consensus was “Let’s get this over with”. We’re down to just one go at this point.

Back on highway 40 we headed East on the final leg to Richmond. Saint Rhonda and Saint Wayne were showing up on the side of the road more frequently for support. I can’t tell you how good it was to see familiar faces. We crank out mile after boring mile with the only entertainment coming from the occasional deer that would dart out of the woods just for a lick of Michele’s Jersey. Did I mention it was really salty and largely white now? Then we reach the unexpected detour; 2 miles South, half mile East, 2 miles back North. During this loop Michele starts to develop calf cramps, bad ones. If you’ve ever had these, you know there is no recovering from them without rest. We had around 20 miles to go. The last big hill arrives and we start the 1.5 mile climb. Everybody struggles up it.

Finally we make it to Richmond and the hill at the finish is in sight. I can vaguely remember Michele asking if we could turn before the hill. I hated to tell her no. It was a cemetery. Having the cramps that she did and still making it the final 20 was very impressive. She is one tough cookie. We all cross the line together, receive our RAIN keychain (a little anti-climatic) and make our way to the nearest piece of open lawn to collapse. It was finally over after 11 hours in the saddle. After a very quick shower (made mandatory by Rhonda and Wayne) we packed up and headed back on the 3 hour trip to Terre Haute. I think the first thing on Dave’s mind was beer. I didn’t follow it closely, but there was something wrong with the beer on board so we made a pit stop for some more. I thought the beer was outstanding. Stopping in Greenfield for a quick meal at steak and shake, I wish I had a stopwatch on me. I’ve never seen 5 people eat so much food, so quickly without uttering a word. The rest of the van ride went by quickly as we shared our stories from the day. I don’t think anyone said they wanted to do it again at the time, but maybe that’s changed since then.

It was the first RAIN for Dave and Michele and my third time in a row. I said I was going to take next year off, but I’ve already changed my mind. Let me know if any of you want to attempt it next year and we’ll have a great time training and trying. I’ll give you as much good and as little bad advice as possible.

Ironman 70.3 Muncie

 With the Y-Tri this Saturday we'll dedicate the blog this week to the Triathlon and those few who are crazy brave enough to take it on, below is a race report from Matt Etieene from the Muncie 1/2 Ironman, enjoy the report and Good Luck to those racing this weekend.

Ironman 70.3 Muncie

Matthew

Etienne

When Jeff asked me to do a write up about my Ironman 70.3 experience, I did not know what to focus on more, the race or the training. To me the race was just a few moments and the training was an eternity. 

One evening back in December I was swimming with the Southern Indiana Triathlon Team at Castle High School. Everyone was talking about the upcoming races for 2011. As I listened to everyone’s races, several stated the Ironman 70.3 in Muncie as the big race for 2011. I do not know if it was my youth or machismo but I decided to do it as well because if these “old timers” could do it, so could I.  Heck, I swam 1.2 miles so many times that I cannot keep count. Fifty-six miles on a bike is a cake ride. I knew the run would be the easiest part of the race since I ran 12 miles or more almost every Saturday since October with the Band of Runners.

My official training began the day after Band of Runners’ short road race in Little Rock (well it was short for me; the others did a full marathon). I was convinced after this race that the 70.3 distance would be difficult but not too difficult (of course I learned I was wrong). Something happened during my training that I did not foresee; it rained. When I say it rained, I mean we had Amazonian type rains but in Indiana.

So when June rolled around, I was ahead of schedule on swimming and running but behind on my bike mileage. So I did what any person with “under training phobia” would do, I increased my bike mileage and kept my swimming and running totals the same. By the time my taper came, my IT Bands were screaming. My hamstrings hated me and my grocery bills resembled that of a family of four. Keep in mind, I live alone.

My mother and sister traveled with me to Muncie to cheer me on. When we went to check out the course, I will never forget the look on my mother’s face when she saw the white caps on the lake. She asked if I realized how strong that current was going to be. Naturally I acted as if it was nothing. Inside, I was thinking, “WTF???? Matt you are an idiot. You will not make it pass the swim!” The bike course seemed flat which does not suit me. I love rolling hills. The run course did not seem difficult. I had been on hillier runs with the Band of Runners.

So race day finally came. As expected, several in the later start waves passed me on the swim. Fortunately there were not white caps on the lake. I came out of the water 4 minutes slower than my expected time. The first half of the bike ride was incredibly easy then came the turn around. It was at this time that I realized I had a tail wind and now I had a head wind. My hamstrings and IT bands were screaming by mile 40. I kept remembering a mantra from Thomas the Tank Engine; I think I can I think can.  I kept this mantra up during the run, even after my hamstrings locked up on mile 6. Although I was well over 2 hours into the run, it felt like I blinked and I was at mile 12. All the pain left my body. I had a mile to go. As I crested the last hill at mile 12.5, I saw my sister and mom. I felt immortal. I kept chugging along like Thomas the Tank Engine. I crossed the finished line and nothing but relief ran

through my body.

I did it!  I had my Ironman 70.3 hat and medal. My biggest disappoint was that there was not a beer tent at the finish line. I compromised for half a pizza instead. I cannot forget to say my thank yous. I want to thank anyone who supported me or trained with me. If it was not for you, I would not have been able to do it. When I doubted myself, you were there to pick me back up.

So do I recommend doing a half Ironman? ABSOLUTELY! It is a major test of endurance and motivation. I tip my hat to anyone doing a full Ironman. I wish Michelle the best of luck in Louisville and I hope to be there along with the other Band of Runners cheering you on the entire time. I hope you don’t need a mantra to keep going but if you do, I will let you borrow the one that got me through my race.

http://ironmanmuncie.com/

Electrolytes 101 | Active.com

Electrolytes 101

By Nancy Clark, MS RD CSSD
For Active.com
When he entered my office holding a sports drink at 9:00 a.m, and mentioned he wouldn’t be training until 2:00, I wondered why he was sipping a sports drink right then. His response “For the electrolytes—not that I even know what electrolytes are…!” Like many of my clients, this runner was confused about electrolytes: Did he need them? How to replace them? Are engineered sports foods the best sources? If you are also confused about this topic, keep reading!

What are electrolytes?

Electrolytes are electrically charged particles that help the body function normally. Some of the more familiar electrolytes include sodium, potassium, calcium and magnesium. Calcium and magnesium help muscles contract and relax. Sodium and potassium help water stay in the right balance inside and outside of cells. Sodium is the electrolyte lost in the highest concentration in sweat.

Do active people need extra electrolytes?

If you are a fitness exerciser, you are unlikely to need extra electrolytes to replace those lost in sweat. If you exercise hard for more than four hours in the heat (such as triathletes, marathoners and even tennis players), you may benefit from replacing sodium losses, particularly if you sweat a lot or have been consuming only plain water or even a standard sports drink. In that case, salty recovery snacks could be a smart choice—particularly if you are prone to muscle cramps.
Potassium deficiency is unlikely to occur in athletes because the body contains much more potassium than even a marathoner might lose during a hot, sweaty race. Never the less, you can rule out this issue by enjoying potassium-rich fruits and vegetables (oranges, bananas, raisins, potato) and dairy (milk, yogurt). You can easily replace the 200 to 600 milligrams potassium you might lose in an hour of hard training by snacking on a medium to large banana (450-600 mg potassium).
To consume the electrolyte calcium, plan to include calcium-rich foods each day, such as (soy) milk+cereal, yogurt, a (decaf) latte. For magnesium, as often as possible, enjoy a pile of  magnesium-rich green leafy vegetables, as well as whole grains, nuts, peanut butter, dried beans and lentils.

Who needs to worry about replacing sodium?

Not many people! When you exercise, you lose some sodium via sweat, but you are unlikely to deplete your body’s stores under ordinary conditions. Problems arise when people overhydrate during exercise with too much plain water or standard sports drink. The very small amount of sodium in a sports drink is added to enhance fluid retention, not to replace sodium losses
The concentration of sodium in your blood actually increases during exercise because you lose proportionately more water than sodium. Hence, your first need is to replace the fluid. You can easily replace the 800 mg sodium lost in two pounds of sweat during a hard hour-long workout by enjoying a recovery snack of chocolate milk and a bagel with peanut butter.
Keep in mind, most health organizations recommend we reduce our sodium intake because the typical diet contains too much sodium for the typical person who is unfit, overfat and at risk for high blood pressure and stroke. 

I am training for an Ironman triathlon. Should I consume extra sodium?

After extended sweaty exercise, you should plan to replace sodium if:

1. you are craving salt, and
2. you are covered with a layer of salt on your skin.

Many tired athletes report the salt helps revive them so they feel better. Plus, it helps with rehydration because it holds water in your body.
You can also consume salty foods, such as chicken broth or ramen noodles before extended sweaty exercise, so the sodium will be in your system, helping to retain fluid and maintain hydration. Experiment with consuming pre-exercise sodium during training. Some athletes complain of intestinal upset or heaviness. You are an experiment of one!
Assuming the longer and harder you exercise, the hungrier you'll get and the more sodium-containing foods and fluids you'll eat—and easily consume more than enough electrolytes during and after the workout. Standard snacks (yogurt, bagels) and meals (pizza, pasta) have more sodium than you may realize. Nibbling on olives, pickles, crackers & cheese can easily replace sodium losses. (See the table and read food labels for sodium content.) As for potassium, chugging 16-ounces of chocolate milk for a recovery drink more than replaces the potassium a marathoner might lose.     

What about commercial sports foods with sodium?

If you are tempted to replace sodium losses with commercial sports foods and fluids, note that most of these engineered products are relatively poor sources of sodium. (See the table below.) Some frugal ultra-distance athletes simply lick a small packet of salt from their palm or suck on a boullion cube. Tastes great if you crave it!

Sodium in Popular Recovery Foods

Food	Sodium (mg)
Chicken noodle soup, 1 can Campbell's	2,350
Pizza, 1 small Domino’s cheese	2,330
Ramen noodles, Maruchan, 1 packet	1,580
Spaghetti sauce, 1 cup Ragu	1,160
Boullion, 1 cube Herb-Ox Chicken	1,100
Salt, 1 small packet	590
Pretzels, 1 oz (30 g) Rold Gold thins	560
Bagel, 1 Thomas' New York style (3.7 oz)	540
V-8 Juice, 8 ounces	480
American cheese, 1 slice Kraft	250
SaltStick capsule, 1	215
Cheerios, 1 cup multigrain	200
Yogurt, 6 oz Stonyfield Farms vanilla	115
Bread, 1 slice Pepperidge Farm hearty slices	190
Saltine crackers, 5	180
Potato chips, 20 Lay's	180
Chocolate milk, Nesquik, 8 oz	150
Gatorade, 8 ounces	110
Endurolytes (electrolytes), 1 capsule	100
Powerade, 8 ounces	70
Beer, 12 ounce can	15
Coke, 12 ounce can	10
Orange juice, 8 ounces	5
Potential loss in a two-hour workout	1,000-2,000

Electrolytes 101 Active.com

How Much Is Enough?

Outside Magazine Friday, June 24, 2011

How Much Is Enough?

By Outkicked
In 2003 and early 2004, in the months leading up to the Athens Olympic games, Kenya's Paul Tergat was obsessed with winning an Olympic marathon title. Tergat was one of the best runners in history and held the world marathon record, but his two Olympic medals were silver, and a marathon gold would have secured his legacy among the best ever. After all, at that point no Kenyan had ever won an Olympic marathon title, despite the country's dominance in non-championship races like the Boston Marathon. (Hard to believe, isn't it?)

Among other things, Tergat was a legendarily hard worker, and to prepare for the race he decided to out-train his competition. Through the spring and summer of 2004, he often trained three times a day, at times running as much as 190 miles per week (some news reports said 200). Most pro marathoners log between 120 and 140 miles per week, and, outside of Kenya, few marathoners run more than twice per day.

Somehow, the work did not pay off. In Athens, Tergat struggled home four minutes behind winner Stefano Baldini in tenth place. Of the nine men who beat Tergat, only three were legitimately world class, and only Baldini had ever finished ahead of him in a marathon before. The result wasn't exactly an upset—Olympic marathons are famous in their unpredictability—but neither did it entirely make sense. Tergat was the best runner in the race, and he had trained the hardest.
It isn't terribly original to draw a distinction between training hard and training smart, but in real life, finding that balance is a struggle for everyone, even the very best.

  Overtraining is evidently what undid marathoner Ryan Hall last year. After announcing an attempt on the U.S. record at the Chicago Marathon in October, Hall overcooked himself and withdrew before the race even started. By the time the dust had settled, Hall had dumped his coach, moved from his training camp in California, and redrawn his schedule to include less mileage and only six days of running a week, a somewhat heretical move for a pro marathoner.
On his blog last week, Hall wrote that he had become obsessed with big mileage at the expense of performance:

Now, when I look at a week I don’t see the necessity for mileage, I see the necessity for hard, quality workouts followed by adequate recovery and even making sure to over-recovering (if there is such a thing)...The art of running is learning when to push and when to rest, but in general I have found that when in doubt it is best to error on the side of rest.

Typos aside, Hall appears to be his own best asset. At April's Boston Marathon, he finished fourth in 2:04:56, a time that is almost a minute faster than the American record. (Because the Boston course is a net downhill and therefore record ineligible, Hall won't get offical credit for the time.)

Should Paul Tergat have trained more like Ryan Hall, then? It is hard to say. From the little we know about the habits of elite marathon runners, it appears that hard training and high mileage, in the long term, do pay off. National class runners run a lot, and elites (probably) run even more. Anecdotally, the evidence seems stronger still: the runners who run more also run faster. But the questions persist: What are the limits? How much is enough?

The best guesses are unhelpfully vague. It is doubtful that anyone will run a world-class marathon on fewer than 80 miles per week or more than 180. Practically, that leaves an enormous sweet spot, lots of room both for Ryan Hall's art of running and Paul Tergat's three runs a day.

Tergat, though, eventually got a little vindication: A year after the Olympics, in November 2005, he won the New York City Marathon in a one of the greatest sprint finishes in the history of the sport.
@petervigneron