Countdown to the Qu’est-ce que c’est? 12 Hour Run

...We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon. Emil Zatopek...


Less than six days left until the Qu’est-ce que c’est? 12 Hour Run.  It looks like there is a total of 15 people running this year.  The ages range from 27 to 65.  Seven are from South Carolina, three from Pennsylvania, two from North Carolina, one from Tennessee, one from Georgia and one from New Jersey (eight men and seven women).  


Saturday I started my taper with a ten mile run.  It was nice to go out to Sullivan's Island and just enjoy the "short" run.  I'm resting most of this week with the exception of the 5k I am running tomorrow night at the Citadel.  After the race I am planing on running two shorts runs on Wednesday, four miles on Thursday and three miles on Friday.  Nothing but rest on Saturday.


The guy that puts this race on has a great sense of humor.  From making the registration crazy hard to listing his views on why he does not want any type of sponsorship it cracks me up every time I visit the web site.  Recently he added this hilarious FAQ's page that really lays out his philosophy on the race (from the Alex Runs web site): 

FAQs.................(aka Frequently Asked Questions)

 

 Numerous questions have been received and will be answered and/or addressed on a timely basis as our consultant expert runners respond with careful and scientific consideration to met all your needs in making your race and run a total pleasant and informative experience with minimum anxiety as well as a significant reduction in obsessive thoughts and compulsive behaviors associated with you arriving, competing, and leaving these events.

 

Q: How far is a 12 hr run?
A: Answering this question involves too many variables from deep space algorithms developed by Einstein, Carl Sagan, and large computers developed by the likes of IBM. Suffice it to say you can go quite a ways in 12 hrs.

Q: Is there a time cutoff for a 12 hr run?
A: Yes. It can be calculated by examining the 50% completion time (6 hrs), and multiplying it by twice that time period. This brings you to the rough estimate of when you will be done. Calculation help is being provided by MIT and other really smart people.

Q: When is the race expo and is this where I pick up my packet?
A: The race expo was cancelled because of an outstanding lawsuit on appropriate expo booth dimensions vs the ability to sell over-priced goods at said sale prices. Packets were thus burned in a large pile behind a dumpster. They can be found behind the dumpster.

Q: Is there a route map available?
A: Yes, but you can't have it.

Q: Is there aid on the course?
A: Yes. Squirrels, birds, dogs, random runners, walkers, cyclists, and many other park denizens may be willing to discuss your needs and provide recommendations.

Q: Will partial laps count?
A: Yes, the same as partial baskets in basketball, close field goals, and foul balls.  All are counted in the same manner and recorded in the race records.

Q: How do I handle the heat on this type of run?
A: Stop running, go home, shower up, make a sandwich, and watch "I Dream of Genie" reruns. This seems to eliminate all discomfort associated with ultra runs. If the problem still persists, get a nap in.

Q: Are headphones allowed on the course?
A: Yes, but they must be the old Radio Shack type worn by roller skaters in old 80s movies. They must also have the antenna fully extended and it must be on AM talk radio.

Q: Can I bring my own lap counter?
A: I don't know, can you? My mother taught me to ask nicely. You MAY bring a counter, but I am unsure of your abilities to complete this task.

Q: Is there a place to put my gear when running?
A: Yes, but at the rate of $100 per 10x12 square area. Discounts are available for multiple day storage needs.

Q: Are you for real with this run and website?
A: Is this a serious question or a metaphysical related issue?

Q: Where is the best spot for spectators on the course?
A: Same spot as your sandwich at home. (See question on handling the heat for more info.)

Q: will chip timing be used?
A: I don't know chip, he has not registered, and has not offered to time...so I am not sure how to answer this question.

Q: When will results be published?
A: You are keeping track of your laps, so you will know immediately how you did. Other's results will depend on their ability to track their laps. Cheaters will be shot in the park and put on display...just like the old west.

Q: Will restrooms be available?
A: Sure, maybe....uhhh, yeah ok.

 

Q: What should I do if I get bored?

A: Give it a bit longer....once the pain sets in you should be mentally occupied. If you are still bored, stop, head home, and pick up one of many books on ultras you most likely have and dive in. This will keep you rivited for sure.

 

Q: What should I do if I get cold or wet during one of these runs?

A: Call Mom and she what she thinks.            

 

Q: What if I have an increase in evil thoughts?

A: Now you are on the right mental track for an ultra. Go with this for 20 or so and see if it helps.

 

Q: What will happen if I suddenly realize that I am not as cool and clever as I thought I was?

A: This will most likely happen when you mention Dean and all the amazing ultra feats of his you have read about....so just keep all this to yourself from the get go. 

 

Q: Will WiFi be available on all of the courses?

A: Yes, as in "Wi the Fi did you show up for this?"

 

Q: Will chargers be provided to fit my cellular phone, iPOD, camera, Garmin, Blackberry, and iPAD?

A: Yes, you will be charged if you bring any of this equipment. 

 

Q: Will I need a bear bell or other bear protection at the Aux Montagnes run?

A: Yes, based on the previous questions, we will be populating the course with bear trained to chase you down and eat you.            

 

Q. What if I get lost at either of these runs?

A: Man, that is gonna suck. I guess you should be prepared for that.

 

Q: Will I receive “tweets” to update me on my current milage?

A: Yes, you will be "tweeted" like crap by the others if you are connected to the grid in any way, shape, or form during the run.

Love this guy...

Bloody Foot

Sometimes I get back from a run and feel like I've been in a war zone...

I forgot to include in my Saturday Long Run post that I bled all over two pair of shoes.  After about two miles, I noticed that my middle toe on my right foot was hurting.  The pain was coming from the next toe (well the toe nail).  I tried to re adjust my foot, but the pain was still there.

I changed shoes and socks after my running group finished their run and didn't notice that my foot was bleeding.  When I finished my last eight miles I looked down and saw the blood all over my right shoe!  

When I got home and put both pair of shoes on the porch to dry I saw that both right foot shoes were bloody.  I checked out my foot, but only found a small cut.  How does that much blood come from such a small cut?

Anyway, I cleaned up my shoes and put a band aid on my toe and went on with my day.  Yesterday, I ran the bridge and noticed that my band aid had fallen off and the pain was back.  I couldn't believe it, my foot was bleeding again!  I cleaned it up and put a band aid back on and it seemed fine during my next two runs.

Well... I feel better now that I shared that with everyone...

Recap for the week:

Sunday - Rest Day

Monday - 6 mile Recovery Run

Tuesday - Track Workout: 1x800 warm up, drills, 8x200 (100 recovery), 6x300 (200 recovery), 1x800 cool down, soccer with my son

Wednesday - 5.5 mile run over the Bridge (AM), 5.5 mile run downtown (afternoon)

Thursday - 5 mile Tempo Run

Dropping the Bar...

It was hot and humid as I started my long run on Saturday.  It was just before 5:00am so I was wearing my spotlight as I made my way around the Old Village and out to Coleman Blvd.  I only had an hour before the running group showed up so I ran down to Patriots Point and back to St. Andrews.  That's when it happened...

As I did the week before, I was refueling before I continued my run with the group.  I was so happy with my performance the week before that I had decided to copy it down to the last detail.  I knew that this was key to my success as a distance runner and getting it right was a break through.  So I refilled my bottle, took a Thermotab and was about to eat my "Bonk Breaker Bar" when the worst possible thing happened.  That's right, I dropped the bar!!!

Can you believe the luck?  After contemplating (for a long time) wiping the gravel and dirt off the bar I decided I would just have to improvise.  I had not bothered bringing another bar because I knew exactly what I was going to eat and did not want to mess it up...  I ended up eating some jelly beans and figured I would just deal with it.

I ran the next six and a half miles with the group and had no problem with my energy level or cramping.  I felt good as the group ended their run and I began my last eight and a half miles to finish my twenty for the day.

I know the Thermotab is doing the trick (not a sign of cramps).  My energy level really dropped fast during the last mile and a half though(I could tell the difference in losing those two hundred calories).  I finished the run, drank my chocolate milk and headed home.

After eating breakfast, I felt fine and was ready to spend the rest of the day on the boat (the pictures are from the our day on the boat).

Another lesson learned on my quest for distance...

Citadel Breakaway Series 5k #1

The first of five races that are part of the Citadel Breakaway Series fell on the hottest day we have experienced this year.

I watched the temperature rise all day on Tuesday.  I was hoping that the pop up storm would knock it down a little, but as it got closer to the start of the race (6:30pm) the heat index was already back to 107...

A small group of forty or so runners gathered on the Citadel track.  We were given last minute instructions and then told to GO!

It was crazy hot from the beginning.  I ran around the track way too fast (my son was watching from the bleachers).

We made a loop around the school and then out to Hampton Park.  There was a water station at this point (going out and coming back).  I dumped a cup of water over my head and kept going.

Luckily, we were shaded by the trees for some of the way around the park.  I picked up a cup of water on the way back in and went back around the school.  The race ended with a run across a field to the finish line on the track.

Other than the heat, this was a great race.  I loved running around the Citadel and Hampton Park.  My time of 25:10 was good enough for eighth overall and second in what would have been my age/gender group.  I really think I would have set a PB if it were not for the intense heat and humidity.


Recap for the week:

Sunday - Rest
Monday - Recovery Run - five slow miles
Tuesday - Race - 5k
Wednesday - five miles (ended up being a tempo run)
Thursday - seven mile (afternoon run) - way too hot

Fuel - Before, During and After a Long Run

Here is my non scientific look at fueling and refueling for a long run...

Over the past three years I have tested a few different ways to refuel during a long run.  I have gone with water, gels, sports drinks, coconut water, and sports beans.  I have had some success, but usually I either feel like I am bonking or close to it.  Other times my calves have come close to cramping or cramped up for the last five miles of a marathon.  So this year I am determined to get it right.

Yesterday I ran twenty-two miles.  It was hot and humid and a perfect day to "get it right".  I started my run at 4:00am and it was already 80 degrees.  I ate a slice of bread with peanut butter and drank two glasses of water.  I filled my water bottle with Powerade Zero.  

At mile five I ate a Hammer Gel (Montana Berry - so good).  I drank from my water bottle every mile.  After eight miles I got back to my starting point and ate a Bonk Breaker bar (Peanut Butter and Banana - so so taste).  I also took one Thermotab (basically a salt pill).  I refilled my bottle and after ten minutes (I was waiting for the rest of my running group to show up) I was back on the road.  At mile twelve, I ate half a pack of chomps.  

Not only was I feeling fine at mile fifteen, I was speeding up - Andrew wanted to race :)  I finished with seventeen miles and felt great!

I drank some more water and then some chocolate milk.  The group was done running so I ended up finishing my last five miles later that day. 

The best thing is that I was not tired during the day and I was ready to go when it was time to do my last five miles.    Maybe, just maybe I have figured out a good strategy to fueling.  

This is not to say this is the best idea for everyone.  I sweat like crazy and need to replenish the entire time I am running.  I also had a break during my run, so this could have had a lot to with how I was feeling.  Anyway, after worrying so much about how I was going to feel after running in such high heat and humidity it was great to feel so good!

   

Links to what I used:

Water (not really a link for this)

Powerade Zero

Hammer Gel

Bonk Breaker

Thermotab

Chocolate Milk

Jacks Cosmic Dog - what I had for lunch :)

Hill Repeats

Learn to run when feeling the pain: then push harder. William Sigei


Hill repeats make you stronger, faster, more explosive and more likely to puke, Noah


Tuesdays are my new speed work days.  I am either going to be running on the track, racing 5k's or doing hill repeats.  This week was hill repeats.

This is the "Low Country" so there are not a lot of hills around, but there is the Cooper River Bridge.  My son and I warmed up with a slow half mile run from my car to the foot of the bridge where we met Coach Greg.  The work out is fairly simple.  Run ninety seconds (97% max effort) up a steep incline, walk/jog back down for a full recovery: 8-10 x 90 seconds (full recovery)


I started crazy fast and started to slow after about forty seconds.  I made a mental note of how far I made it at the end of ninety seconds and started walking back down.  


I love sprints, but my body has this initial reaction of "Oh crap! What's the hell is going on? I better slow down or I am going to #@#& die!!!". - my body has a nasty mouth...


My second attempt was close to my first one, but a little short.  After getting my body calmed down enough that the thought of death was gone, I could tell I was getting faster on the next few repeats.  That's the trick.  If you can get yourself mentally pumped up and over the death thing you can crush the workout.


After doing eight repeats, Coach Greg ran up to the top with my son to wait for me on my last one - that's just mean.  How could I slow down when my son was waiting for me at the end?  I ran that last repeat the hardest of all and almost lost it at the end (true sign of a good workout!).


My legs were toast for the rest of the night, but surprisingly they felt great the next day and I ended up running eight miles (which included the Bridge) that next afternoon...

www.mooreonrunning.com

Guest Blogger - My son Peyton!

I was reviewing my son's first grade journal and was cracking up at all the funny stuff he writes.  I was surprised to see that he wrote about our trip to the Warrior Dash last month.  It was so cute I thought I would share it with you all.  I also could not think of a better person to be my very first guest blogger:


My Weekend: the Warrior Dash
by: Peyton


Sunday, at 5:00am in the morning me and my dad drove to North Charleston.  Then we met two of my dad's friends and we got in my dad's friend's van (it was an SUV) and drove to Mountain City, Georgia to do the Warrior Dash.  It is a two mile run and a one mile obstacle course.  The obstacles are where you climb over a cargo net , go threw big plastic like pipes things, go threw mud and spinning logs in the water and the last thing is when you jump over fire pits as big as a king size bed that is how long they are.

When we were done at about 3:45pm I washed my dad off with a hose.  I put it on jet and sprayed my dad in the face with the hose!  Before we left a helicopter took off like ten feet away from us.

At 4:00pm we left to go back.  It took us six hours to get there and seven to get back (it was closer to five hours each way).  At about 6:30pm we went to eat dinner at Cracker Barrel.  I got gum there and beat my dad at checkers.  We didn't get back until 11:30pm (school night, what a bad parent...).  I only got seven hours of sleep.  It was very fun in Georgia!

www.mooreonrunning.com 

Qu’est-ce que c’est? 12 Hour Run

What is it???  Exactly!

I have officially been invited and signed up for the Qu’est-ce que c’est? 12 Hour Run on July 4th!

From the web site:


"The Qu’est-ce que c’est? 12 h Run will take place in Hampton Park, an inter-city park in Charleston SC. There will be intense humidity and heat. It will be conducted on an asphalt fitness trail, which meanders through the park. It is measured at 1.03 miles and it is not certified. This will be the 6th time we have run a 12h ultra in the park. 


The name “Qu'est-ce que c'est? was chosen for a number of reasons, however the director has difficulty recalling the exact reasons. Some runners speculate the French phrase meaning, “What is it?” (or more literally “What it is?”) was chosen to reflect the difficulty in conceptualizing the distance of the initial run of 50 K. Others believe it refers to a popular song, “Psycho Killer”, by the Talking Heads. One runner said, "It probably just rhymes with 50 K.” Besides the race director’s liking to say Qu’est-ce que c’est?, another reason the name has been maintained is to continue irritating some runners who have difficulty pronouncing it."

This will be my first attempt an an ultra.  The good thing is that I will be running around a short circle for twelve hours, the bad thing is that I will running around a short circle for twelve hours...

The run is invitation only.  You have to answer a bunch of crazy questions and then send them to the race director before he will agree to send you an invitation only application to sign up for the race.  The top of his web site says "Making race registration slow and difficult."

A few people have already committed to being part of my support crew for part of the race.  I can't expect anyone to stay out there for twelve hours (that would be crazy)...

I know it will be hot and humid in July.  Charleston is already brutal in the afternoon.

So its time to get used to the heat!

I have been running in the afternoon for the past few weeks just to get used to the heat and humidity.  Its amazing how the heat crushes your pace.  I know I am putting out the same effort, but my pace has sucked this week.

I ran five miles yesterday afternoon and six today.  I brought water on both days which made a huge difference.  I had to rearrange my running schedule a little this week and ended up missing my track workout.  I tried to get it in all week, but it just did not happen.  I also had to adjust my tempo run to the afternoon (won't do that again).

My legs are still toast from my Sunday run in the hills.  They felt a little better today, so I am hoping my two long runs on Saturday will be okay.  I am planning to run ten miles in the morning and then eight in the afternoon.  If I can get all my runs in I should easily top two hundred miles for the month!

I really only have one goal for this run, I want to complete thirty-one miles (50K).  Its the only way I can add a new sticker to my car :)

www.mooreonrunning.com

National Running Day

Happy National Running Day!

I celebrated by running seven and a half miles in the blazing heat of Charleston, SC, and almost passing out...  Could be worse, I could have actually passed out :)

I learned a good lesson today.  Don't be an idiot, bring water when running in hot weather...

I have several races this Summer before my marathon this Fall, but I needed a break after the Palmetto 200 and the Warrior Dash.  I took it easy for a few days and then went on vacation.

I was in Winston-Salem, NC, this past weekend and found out first hand that running ten miles there is very different than running here.  I knew it was going to be hilly, but I had no idea how tough it would be.  I ran the whole ten miles on and around one of the hilliest golf courses I have ever been on.  My legs were toast...

Anyway, I hope everyone made it out on the road or trail today and celebrated National Running Day!