tag:blogger.com,1999:blog-5300644498968370702024-03-12T18:29:20.415-07:00Thumbs Up Runners Race & Running BlogThumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-530064449896837070.post-81167763449812293192020-04-23T11:29:00.001-07:002020-04-23T11:29:07.687-07:00<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Virtual Running is all the Rage?!?!?</span></h2>
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-2Hft7CUb44U/XqHXOUEne-I/AAAAAAAAAX8/jInNW3WbuZAooF7wvK9jDU8WVK3VQvXrgCEwYBhgL/s1600/660CCFA0-A829-466B-BB90-55D11892F2F1.heic" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://1.bp.blogspot.com/-2Hft7CUb44U/XqHXOUEne-I/AAAAAAAAAX8/jInNW3WbuZAooF7wvK9jDU8WVK3VQvXrgCEwYBhgL/s320/660CCFA0-A829-466B-BB90-55D11892F2F1.heic" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px;">Finisher Pose.</td></tr>
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<a href="https://1.bp.blogspot.com/-I1SNkfogCno/XqHXYZMof6I/AAAAAAAAAYI/iGFZWDjU7RUEHdF23TcdBHJDgz7ZN1segCEwYBhgL/s1600/1BA9218E-DB07-40D3-A297-A8B2D441933B.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://1.bp.blogspot.com/-I1SNkfogCno/XqHXYZMof6I/AAAAAAAAAYI/iGFZWDjU7RUEHdF23TcdBHJDgz7ZN1segCEwYBhgL/s320/1BA9218E-DB07-40D3-A297-A8B2D441933B.jpeg" width="179" /></a> Somehow, somewhere, someway I was texted a PDF flyer talking about a 24 hour virtual race coming up in two weeks. The only stipulation was you had to run and every hour. You could run as little as one mile to whatever you wanted. I thought well that is sure easy enough. Sometime I don't think things properly thru. So I signed up for 2.1 Miles and made sure I invited as many friends as I could to suffer this with me.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-g6cin9564as/XqHYjyOm4BI/AAAAAAAAAYg/92vrEq6Vj40H7QX9tXvpzoyiJb2YWJxbQCLcBGAsYHQ/s1600/09454203-E75B-428C-925D-A7C951CBC122.heic" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="150" src="https://1.bp.blogspot.com/-g6cin9564as/XqHYjyOm4BI/AAAAAAAAAYg/92vrEq6Vj40H7QX9tXvpzoyiJb2YWJxbQCLcBGAsYHQ/s200/09454203-E75B-428C-925D-A7C951CBC122.heic" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px; text-align: center;">Terrapin Mountain 50k.</td></tr>
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I ran a race, Terrapin Mountain, about 4 weeks ago that was unsupported. The race had got scrubbed but if you knew the course you could run it and get credit for it. All my other races didn't really give you that option they just postponed them or canceled them. So I wasn't one to miss an opportunity for fun so I went and ran the Terrapin 50k one minute faster than last time I ran it but I was unsupported on this adventure. I actually enjoyed not being swamped with folks and enjoyed the trails. maybe this virtual thing was going to catch on.<br />
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The virus, that has hand cuffed most of the USA, has made us take a look at what we do or did in life and re-evaluate what was best for us. Athletics and working out was one of the first things cut so it put a strain on a lot of folks., Then trails started to shut down and National and State parks closed everything down. So were we back to running roads? Yes and No. People still did what they want and Macafee Knob was still swamped with tourists, college kids (No Offense), and people who really didn't care about that word quarantine. But Virtual racing form the house picked up for people who really embraced the quarantine and respected CVOID19 and what it meant. Not just them but their family members and friends.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-u1bHP_lAZiA/XqHXa_c2StI/AAAAAAAAAXM/KV8Uw1j2zfIdW_JAtj1XLKrBqbftC7tGgCLcBGAsYHQ/s1600/D244C3B6-AA1E-40B6-B2E1-DB77BBF1B456.heic" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://1.bp.blogspot.com/-u1bHP_lAZiA/XqHXa_c2StI/AAAAAAAAAXM/KV8Uw1j2zfIdW_JAtj1XLKrBqbftC7tGgCLcBGAsYHQ/s320/D244C3B6-AA1E-40B6-B2E1-DB77BBF1B456.heic" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px; text-align: center;">My happy Wife.....after lap 1.</td></tr>
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So I had this itch to challenge myself and this caught me at the right time. I didn't train or hesitate to sign up for running 2.1 miles for 24 hours. Shoot I have done a couple 100 Milers how tough could it be. I wanted others to enjoy my pain so I had my wife and nephew, the kid living upstairs, sign up. both of them made it halfway and crushed it from my point of view. My wife has run. couple 50K's before and likes to run but doesn't love running enough to run all night with me or maybe other way around. Regardless she signed up to run 1.5 miles an hour. My nephew was on my plan of 2.1 miles an hour. This was huge because he has never run more than 10 miles!<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-BYJYTA-7ink/XqHXccZzLMI/AAAAAAAAAYA/Y1T7Jcqp374SKGzmWdYxhfvHESzg-GrlwCEwYBhgL/s1600/D826CE81-27FF-4435-A9C0-8AEB7445E622.heic" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="150" src="https://1.bp.blogspot.com/-BYJYTA-7ink/XqHXccZzLMI/AAAAAAAAAYA/Y1T7Jcqp374SKGzmWdYxhfvHESzg-GrlwCEwYBhgL/s200/D826CE81-27FF-4435-A9C0-8AEB7445E622.heic" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px; text-align: center;">Aid Station</td></tr>
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I didn't really prepare much minus scout out what routes I wanted to run. I am in Troutville, Virginia and every road leading to and form my house has a hill! So, I needed to find somewhere flat and somewhere I could do loops. It was down by a farm next to our house but the lap was six tenths of a mile so I was putting in some laps for 2.1 miles. The horn sounded at 5pm Friday 17 April and I was off on my first two plus mile journey, one of twenty four. The first several went very smooth. I had Dominoes delivered after the third lap and that help fuel me thru the night. In fact it fuels me for the next morning also. I went all in and got garlic bites and those dang cinnamon bun things that gave me a sugar punch to the gut! Throughout the 24 hour period I ate like a champ Double Stuff Oreos, cokes, coffee, PBJ's, and anything else I could stomach. My highlight was in the morning homemade blueberry and strawberry protein waffles. Fueling never was an issue with this guy.<br />
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Fueling never was the big issue for me and surprisingly my body never really got SUPER sore. I am 48 so after awhile my knees and hips will get a little sore but I will take a bath in some icy atomic balm creme or something that burns a little and freezes a lot. Halfway thru the episode everyone was getting tired. I walked portions of the 12th lap with my Wife and Nephew, he was having knee issues. After that lap the wife was ready for bed and so were our four dogs who kept waking up and going bonkers after we returned from every lap. So it helped settle the house down a bit. My nephew continued with me thru the night but kept to the walking side of things. I kept running but my pace was slipping south fast.<br />
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<a href="https://1.bp.blogspot.com/-Qls4g4crgKs/XqHXcx-SF1I/AAAAAAAAAYE/P1-DzIt39586Dn0VJTD7HZUkAhJay1uxQCEwYBhgL/s1600/F673E5F7-AA8A-4574-AF89-5345A6458B13.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://1.bp.blogspot.com/-Qls4g4crgKs/XqHXcx-SF1I/AAAAAAAAAYE/P1-DzIt39586Dn0VJTD7HZUkAhJay1uxQCEwYBhgL/s320/F673E5F7-AA8A-4574-AF89-5345A6458B13.jpeg" width="179" /></a><a href="https://1.bp.blogspot.com/-WOTEI3YPlmE/XqHXYlUaRsI/AAAAAAAAAX4/K2gzwrZ69ZcWOaVvYPFpuJR3QzSaYVyQACEwYBhgL/s1600/17576C51-8635-48BA-90FC-431E06E19615.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://1.bp.blogspot.com/-WOTEI3YPlmE/XqHXYlUaRsI/AAAAAAAAAX4/K2gzwrZ69ZcWOaVvYPFpuJR3QzSaYVyQACEwYBhgL/s200/17576C51-8635-48BA-90FC-431E06E19615.jpeg" width="150" /></a>When I got back form every other lap I tried to eat a bunch. It was pretty humid so I was taking the shirt off and throwing in the dryer and hanging out with a towel. that is until it started to cold rain at like 4am. That lasted for four miserable hours! I was ready for the rain and knew I only had to run 2.1 miles so it went by quickly. I focused on getting coffee while I was out there and that motivated me. After any type of Aid or Fueling I would sit in a recliner and set my alarm. I spent a lot of the second<br />
half of each hour dozing off. In fact when the sun finally came out the next day I straight up passed out in a chair outside and woke up and took off running. I was good about the alarm clock and napping. It really helped me get through the race but still my biggest issue of the entire race was Sleep Deprivation.<br />
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When it all came to an end I ran 51.17 Miles, 4 hours of that was in the rain. I climbed over 3000 feet in elevation which was no surprise around here. I ran 12 hours with my wife and nephew and 12 hours alone.Running in the dark was calm and quiet. I didn't listen to any music. I ate a lot of junk food and drank one shot of whiskey and one beer at the finish. It comes down to one thing. When in doubt compete. I could sit there all night and watched people update their times and enjoy a spectator view or I could get off the couch and do something. At 48 I don't have a lot of time competing so I need to get to it. I enjoyed the pain the next two days and it took 4 days to get out open a trail where I ran 7 miles and felt amazing. Sometimes a little pain is good for the soul!<br />
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Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0tag:blogger.com,1999:blog-530064449896837070.post-47290566125048404032018-05-23T11:26:00.000-07:002018-05-23T11:45:10.974-07:00<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Injuries and guilt.</span></h2>
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<h4 style="margin: 0in 0in 8pt; text-align: center;">
By Sean Cook</h4>
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<a href="https://4.bp.blogspot.com/-G6JPZLRGeZA/WwWjj5GFA7I/AAAAAAAAAQI/XYYwwN9KuAszZUV8Xjx4zotvfxcpw6e8ACLcBGAs/s1600/cropped-2017-Quest-for-the-Crest-50k-1116.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1500" height="283" src="https://4.bp.blogspot.com/-G6JPZLRGeZA/WwWjj5GFA7I/AAAAAAAAAQI/XYYwwN9KuAszZUV8Xjx4zotvfxcpw6e8ACLcBGAs/s640/cropped-2017-Quest-for-the-Crest-50k-1116.jpg" width="640" /></a></div>
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<span style="font-family: "calibri";"> </span></div>
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<span style="font-family: "calibri";"><span style="mso-spacerun: yes;"> </span>The Quest for The
Crest is an epic 50K race put on by Run Bum Tours and Sean Blanton. Set in the
hills of North Carolina against the backdrop of the biggest mountain this side
of the Mississippi, Mt. Mitchell, it is a demanding but amazing ultra-race. It
is one I have run, walked, and crawled but finished before. It is a race that I
dealt with highs and many lows. It is a race where I was sure I wouldn’t finish
because of the extreme heat, the time, and a severe ankle injury but knew I had
to do everything I could to finish. It is also a race I was signed up for this
year but couldn’t run. I like to think I start everything I finish but during
the week leading up to this race I faced a series of setbacks. It all started
Monday.</span></div>
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<span style="font-family: "calibri";"><span style="mso-spacerun: yes;"> </span>Monday was a normal
day for a teacher and for a college. There was an awards ceremony that I had to
dress up for and file into an auditorium full of people then sit and listen for
hours. I sat there and thought about the graduation coming up for these students.
I thought about the race coming up for me Saturday. I thought about the
traveling to NC with the wife and the dogs. Basically, I did what I am best at
and that is think and analyze and over analyze something. I left there happy
for the new college awardees and concerned about my upcoming responsibilities
and wondering about going for a run to shake out the legs. My last run was last
Friday after a heavy workload during the week and a long weekend of nothing. Last
Friday I went out and ran a 2 miles for about 14 minutes then ran a sub 3
minute 800m. I was getting hot and I needed to relax and get home so I called
it early. A very easy but somewhat non eventful day or so I thought. During the
weekend a friend came into town and we drank our share of Bourbon and IPA’s
while doing some hiking and yardwork mixed in. So when Monday came around I was
anxious to get back into the office, my routine, and log a run for some
loosening out of the legs. However after the awards ceremony, when I got back
to my office, I felt a twinge in my back. Something wasn’t right and my alarm
bells, like Michael Scott explains as Wing-ding-ding-ding-dingy, were going
off. Not my back I thought, I was becoming more like my dad with his bad back. </span></div>
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<span style="font-family: "calibri";"><span style="mso-spacerun: yes;"> </span>Your back is one of
the things you really don’t want to worry about while running or for that point
at all in life! Your back is one of the key elements in form, in posture, and
keeping you moving forward in life. Closely connected to your back is your glutes
and your core which are two areas that a lot of runners work on to keep strong.
Without strong glutes and a strong core your body can break down on ultra-marathons.
The belief is from you Achilles up to your back is a continuous muscle that
keeps you strong and must always be relaxed and flexible for running. For years
I have practiced yoga and ensured I was as flexible as I could be for a middle
aged man with some back pain. I have had some minor issues with back pain while
running, which I attributed to a weak core and poor flexibility, but nothing
that has sidelined me or caused me to miss a run. Prior to that I have had some
small issues from playing rugby in college and the Army, jumping out of planes
in the Army, and carrying too much stuff in my Army packs. It seems that it
finally caught up to me and it came all crashing down. The pain was deep and
intense on my lower right side. It was constant and a deep throbbing sensation
with sometimes a sharp wave up my back. I didn’t know what to do. It was Monday
still five days until the race.</span></div>
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<span style="font-family: "calibri";"><span style="mso-spacerun: yes;"> </span>When I got home
that evening, after canceling my run, I went to preventive mode and tried heat
and some rolling out of my back. I got some temporary relief but was really
missing the mark. Was it my kidneys shutting down after the bourbon, had I
strained something doing yardwork, was I a victim of poor posture, have I
overdone my running. All these things came to mind and I was sure it was
something that would pass. I decided to rest on it a couple days and make a
call on Thursday about running or not. I hated the thought of having to make
this decision but with Leadville about 100 days out I had to be smart and focus
on my goals. It was a tough decision to make and one that wasn’t only about me
but about the money we have invested, the impact on the family, and the
aftermath it could cause. However with that all said you also have to be smart
and rational when making these decisions. Money isn’t the most important thing
in life but it does help to not worry about it. Your body is only getting older
and the more you abuse it the harder it is to repair. The days all blended
together and Tuesday and Wednesday came and there was no change in my pain
levels. It was harder to dress and sit up in the morning. Warming up my back
was a ritual. I started thinking I had some serious back issues and immediately
tried to get a VA (Veterans Administration) Hospital appointment but they couldn’t
see me for like a week. I was lost and needed to find a solution. My wife
suggested a Chiropractic appointment and even scheduled it for me but it was for
Friday morning. So Thursday came and I had to make a call but I really left it
open in case a miracle happened on Friday at the Chiropractor. I went to bed
and was sad but knew what had to be done.</span></div>
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<span style="font-family: "calibri";"><span style="mso-spacerun: yes;"> </span>With that all being
said and with a heavy heart I talked to the wife, that night, about canceling
and then making arrangements to pull from the race. I am sure there have been
sadder and more epic withdrawals from races but for me this was the first time
I have not run a race, like this, that I was signed up for. The problem was
something was going on in my back and I didn’t know why. The appointment at the
chiropractor the next morning revealed a lot of stress and a couple other
items. The one I was concerned about the most was my flexibility was zilch. I couldn’t
even touch my toes and for a person who used to do a lot of yoga and be able to
touch my toes with ease I was worried. I made the right call about the race and
had to accept that fact. </span></div>
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<span style="font-family: "calibri";"><span style="mso-spacerun: yes;"> </span>The end result of
not being able to participate in a race is surely a mental disappointment. Not from
an elite standpoint where I think I could have won and it was all about me. More
so it was the experience of the weekend with the family in North Carolina and
outdoors. My wife was also planning on running and that was sad not to do. So I
felt bad like I had let someone down but realized I can only do as much as my
body allows. Like they say on the trails you have to take what the trail gives
you. In this case you take what your body can take. Why push it when you really
don’t have to. Small wins. <span style="mso-spacerun: yes;"> </span>On to the
next Monday. </span></div>
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<span style="font-family: "calibri";"> </span></div>
<br />
<div style="margin: 0in 0in 8pt;">
<span style="font-family: "calibri";">Sean Cook</span></div>
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<span style="font-family: "calibri";">#thumbsuprunners</span></div>
Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0tag:blogger.com,1999:blog-530064449896837070.post-168498970358267292018-04-23T10:04:00.000-07:002018-04-23T10:04:30.492-07:00Fonta Flora Race Review
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<h2 style="margin: 0in 0in 8pt; text-align: center;">
Wrong Way Motivation</h2>
<h2 style="text-align: center;">
By Sean Cook</h2>
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<span style="font-family: Calibri;"> </span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>This past weekend
the weather aligned perfectly with the trails as the Fonta Flora Half Marathon
kicked off a beautiful Saturday in Lake James, NC. Lake James sits in the
shadows of Mount Mitchell and Table Rock, which are areas that host two great
races Table Rock Ultras and the Quest for the Crest. The lake is a massive lake
with some of the best fishing in NC, or so says my college friend from Spruce
Pine. For you trail enthusiasts, it’s a mix of trails that are fairly well
marked with little to no elevation change. The scenery is beautiful and the
course not too technical. As a result, it set up for a good day to push the
pace and get out front and run a fast race. <span style="mso-spacerun: yes;"> </span>Well fast in my terms. </span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>The markings for
the trail race were well done in most areas with pink and black for the half
marathon and blue and black for the 50k, which would be held the following day
in tornado like conditions with winds and rain proving quite the obstacle.
However for us the sun was up and the late start really gave you a chance to
experience some of the nice warmth and great sceneries of the lake and its
surrounding. From the start to the first turn you have about 200m to get ahead
of the pack before the single track takes over and limits your maneuverability
up and down the crowd of runners. So I tried to position myself at the front of
the pack and get to that first turn quickly. When the race got going and I hit
the turn I was still 30 people back and in a good group but that group slowed
some on the trail. Little clumps of runners grouped up and it became more
difficult to pass. My pace was fairly quick but nothing like a road race. I was
getting 9:20ish miles for the first two miles but felt like I still could push
it a little quicker. When I could, I passed two groups of runners, and this got
me down to where I felt like maybe 20 or so runners were ahead of me and I felt
some were very catchable. However, I needed to quicken my pace.</span></div>
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<a href="https://4.bp.blogspot.com/-_A35gnQd4pQ/Wt4QIkW18JI/AAAAAAAAAPg/Uftxg6umMvsj6vj1qM1NTmlG-K1MNulwACLcBGAs/s1600/Fonta%2BFlora%2B1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="630" data-original-width="1118" height="180" src="https://4.bp.blogspot.com/-_A35gnQd4pQ/Wt4QIkW18JI/AAAAAAAAAPg/Uftxg6umMvsj6vj1qM1NTmlG-K1MNulwACLcBGAs/s320/Fonta%2BFlora%2B1.jpg" width="320" /></a></div>
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<span style="font-family: Calibri;"><br /></span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>As the terrain
continued to roll, and as the groups continued to slow down compared to what I
wanted to run, my pace was again slowed down. <span style="mso-spacerun: yes;"> </span>I was getting closer to 10 minute miles and
felt a lot of energy was going into passing other runners. Somewhere around
Mile 3, I passed another group of runners as we clumped together on a small
tight turn. We all clung hard to the trail and about 10 to 15 of us followed it
hard left as we leap frogged up this hill. When I got to the top I was in front
of the group and on a good solid trail similar to the one we had been running. The
problem was I hadn’t seen a marker in a bit and I couldn’t see anyone ahead of
me. I was starting to worry after about a mile so I really picked up my pace to
see if I could catch anyone……which I didn’t. At about mile 5.5 I came around a
bend and saw a mass of runners just jogging along the trail when it hit me. I
was on the wrong trail. A fellow runner asked where we all were coming from and
I replied the wrong way. We compared Garmin’s and I was about 1.4 miles ahead
of the other runners. AWESOME!</span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>While Rangers don’t
get lost, this probably isn’t the first time I have gone off course or become
temporarily disoriented on a run. <span style="mso-spacerun: yes;"> </span>It
became a time to assess the situation and devise the plan to finish the race
I’d set out to run despite the detour.<span style="mso-spacerun: yes;"> </span>Being
as this was a shorter race with a large group of runners, it meant that once I
backtracked and returned on course that I would have to work my way past slower
runners again to get back to where I wanted to be running in this event. When
this type of situation happens one could burn energy by focusing on the fact
that you messed up and essentially consider the race is over, ask yourself why you
didn’t pay better attention to the course markings, and other thoughts like
that. You think about taking your foot off the pedal and putting it in cruise
control but you really can’t let yourself do that because you didn’t start the
race with that goal in mind so why change mindsets just because the challenge
has grown? I had to still run my race bonus miles or not. I had to come to grip
with a couple realities; First, I was going to pass a lot of the same people I
had passed earlier and be content with it and do so without impeding on their
race in my haste to pass them a second time. Second, I was going to have to
adjust my pace more often to be able to compensate for slowing down and
speeding up while passing. Third, I was going to finish this race and be happy
with my results regardless of not being what I set out to achieve. Last, I had
to remind myself that mentally giving up on myself was not an option. With
these realities in mind, I pushed on the only way I know how;<span style="mso-spacerun: yes;"> </span>With determination. </span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>The remaining 8-9
miles were a struggle but in time I managed to pass another 30 or so runners and
felt that I’d caught up to around the top 30 again. But the result of the hustle
needed to recover from my detour began taking a toll on me.<span style="mso-spacerun: yes;"> </span>I was slowing down, the heat was wearing on
me, and my feet were a little sore with a nice bruise on the bottom of my foot.
At around mile 11 or so I walked a couple small hills and really started
feeling sorry for myself which I had promised myself not to do. I tried to focus
on other things and not worry about my pace or place. I dropped back to around
50ish by this time and just found other ways to cope with the heat and the
pain. I focused on the finish line and the beer. I told myself there was still
a good portion of the race left and to put my all into it. When I came across
another runner walking I urged them to push on and I pushed on finishing with
them. </span></div>
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<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>After crossing the
finish line and grabbing my beer I was happy but immediately began reflecting
on what I could do better and how I could improve. It’s a common thing for me
to perform an After Action Review (AAR) of my run to quickly address the good
and bad of my performance and then move on. I reminded myself not to dwell on
getting lost or the slower than planned pace. My wife and her sister were still
out running so it was time to relax in a chair and sip on my Fonta Flora
brewery Yes Yall IPA. </span></div>
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<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>I don’t suspect
this will be the last time I get lost on a race but I’ll know next time to simply
roll with it and stay positive. The most important part of the weekend was
getting to share this experience with my wife and family. Life is full of
challenges so remember to keep things in perspective no matter what is thrown
at you. Keep running and see you on the trails.</span></div>
<br />
<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">Sean Cook</span></div>
<br />
<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">#Thumbsuprunners</span></div>
Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0tag:blogger.com,1999:blog-530064449896837070.post-1115325250908629772018-04-23T07:54:00.000-07:002018-04-23T07:54:18.979-07:00WTF 13.1 Race Review
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" 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<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">For the past three years Trivium Racing has hosted the Whiskey
tango Foxtrot Half marathon in North East Park outside of Gibsonville, NC. The
course is set in a beautiful park backdrop that includes numerous activities
for people to do or see while waiting for their runners. The usual temperatures
during this period are 50ish with some clouds and possible rain. The past two
years has seen a little rain but it has not impacted the trails, water
crossings, or the course overall. Not an extremely technical course with only
about 400 feet of elevation gain, this course makes for and has the potential
to be run at a fast pace. While the trail and the river crossing might appear
to be the highlights, it is the attention to detail that separates this race
from other trail races. The race is known for their amazing medals, race entry
items (Sweatshirts!!!) and their gifts for the Age Group winners (Beanies). </span></span></div>
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<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;"> </span></span></div>
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<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt; mso-no-proof: yes;"><img height="211" 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" v:shapes="Picture_x0020_4" width="247" /></span></div>
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<div style="margin: 0in 0in 8pt;">
<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">The medals the past two years have all been part of a series
of medals that form a larger medal when you put them all together. This year
they focused on a pyramid design with magnets keeping the medals in place.
Since this is the first race of the series there were 220 plus runners out
there chasing this medal pyramid.<span style="mso-spacerun: yes;"> </span>For
signing up for the race you get an awesome hooded sweatshirt. Two years now
they have done this and to be honest this is a great deal for the price of the
race. You cannot beat it anywhere. Finally for you fast runners, the podium
recipients all receive a race beanie! So with that this small but fun race
really looks to take care of everyone from the fastest runner to the person who
finishes dead last. </span></span></div>
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<div style="margin: 0in 0in 8pt;">
<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;"> </span></span></div>
<br />
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<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt; mso-no-proof: yes;"><img height="189" 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" 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" v:shapes="Picture_x0020_6" width="268" /></span></div>
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<div style="margin: 0in 0in 8pt;">
<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">As previously mentioned, the race is run in North East Park
outside of Gibsonville, NC. It is tucked into a nice area between Winston Salem
and Greensboro. The quiet course is nestled into a beautiful backdrop of forest
and streams. The out and back includes a Lollipop at the top of the course. So
the course is broken down into two segments which is separated by a RIVER
crossing! The first 4.8 and last 4.8 are single track trails that switchback
often but are well worn to allow for optimal times and speed. The 3.5 on the far
side of the river is a beautiful hardly used trail that winds back and forth
thru the woods on a single track trail that shows little sign of wear. Like the
race atmosphere, the course is as fun, and as well marked as it could be for a
half marathon. There are two primary aid stations along the route that you will
hit twice. So that is a total of four aid stations with water and hydrating
fluid. If you are moving or if you are strolling there is plenty for
everyone.<span style="mso-spacerun: yes;"> </span>During the Feb race the past
two years the conditions have been great with some slight ran but otherwise a
very good condition for running a trail. Not a lot of mud and just right amount
of heat. </span></span></div>
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<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt; mso-no-proof: yes;"><img height="182" 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<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">The race is very well run and organized and for the two past
years has really stood out among the early spring races that you must do if you
live in the NC, VA, SC areas. You will run 95% of the race on trails and of
that about 90% is on single track trails that allow you to see the local
beauty. It was a rewarding and fun course that was enjoyed by all, young and
old. If you are in the area next year I encourage you to visit this race and
enjoy a nice relaxing day in the woods!</span></span></div>
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<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;"> </span></span></div>
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<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">Sean Cook</span></span></div>
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<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">IG/FB@thumbsuprunners</span></span></div>
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<span style="font-size: 14pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">#Thumbsuprunners</span></span></div>
Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0tag:blogger.com,1999:blog-530064449896837070.post-69010779207210825732016-10-20T16:59:00.003-07:002016-10-20T16:59:32.984-07:00<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
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<span style="color: #0000e9; font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Helvetica; mso-no-proof: yes;"><span style="mso-spacerun: yes;"> </span>by Sean Cook<!--[if gte vml 1]><v:shapetype
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<a href="https://2.bp.blogspot.com/-0BqAbZKYW0k/WAlY0wIiUAI/AAAAAAAAAL8/cnanjiLGLWEnbCikkzBg20GMKyxCIDLvACLcB/s1600/G0140513.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://2.bp.blogspot.com/-0BqAbZKYW0k/WAlY0wIiUAI/AAAAAAAAAL8/cnanjiLGLWEnbCikkzBg20GMKyxCIDLvACLcB/s400/G0140513.JPG" width="400" /></a></div>
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<span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Times;"><span style="mso-spacerun: yes;"> </span>This year
has been a year unlike any other year and it is not even over yet. For me
though the big challenge was retiring from the US Army after 21+ years of
service. Just that idea itself is epic and huge but not unlike what has been
done millions of times before me by other great veterans like my father. For me
it is really the past and for me looking back isn’t something I am necessarily good
at doing. I have been programmed, as most of us, to always look at the next
mountain the next obstacle, look forward, set goals, and make it happen. However,
I really want to take a brief look back at my birth in running and compare that
to my career in the Army. I think there are some life lessons there that we
could all appreciate. Looking back is the easy part because for most of us it
is either a good or bad reflection that we have stored away in our long term
memory. Some of us may have chosen to delete it all together but it is still
there. So let’s take a little journey back and see how we can better look
forward or prepare for the unknown because in running we embrace that fear of
the unknown.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Times;"><span style="mso-spacerun: yes;"> </span>The past
started in 2014 when I underwent reconstructive ankle surgery. I was at the
peak of my mediocre CrossFit career and thought I was the next coming of Rich
Fronning (Famous Crossfitter), however I was older and well much OLDER. <span style="mso-spacerun: yes;"> </span>So after years of Rugby, CrossFit and Jumping
out of perfectly good airplanes my ankle decided it didn’t want to work
anymore. It had determined that it was time for surgery. So I underwent an
ankle reconstructive surgery and became a new man. I literally ate so much junk
food for one month I got fat and I was wondering where I was headed. Would I be
one of these people you see that take it sitting down or would I get up and
fight this, you can guess where this is going. So I started rehab and I cut out
all this junk food. Then I got an unexpected surprise to go to Germany and work
for six months. While I was there one of my peers was a “runner,” so we would
talk about running sometime if we found time. Well as my rehab went better I
really wanted to get out there and push myself to see what my ankle could
handle. I was tired of the treadmill and the elliptical machine and needed
trails or asphalt! So we started making plans to run the local German trails
around base. They were beautiful and the weather in Germany is always one for
running, reminded me of Seattle. We ran and ran over many lunches and I got to
where I could run a 10 minute, then 9 minute, then 8 minute, then 7 minute pace
for several miles. I felt recovered and I felt healthy it was a good time and
place for me. However, I still hadn’t been bitten by the running bug. This all
happened when I got back from Germany. You know looking back this was a very
important period for me. I could have continued on my current course of using
machines to stay fit. I could have continued to rely on processed foods and not
cooked as much. I could have put my headphones on and shut out the world as I
saw fit. However, I didn’t. I got off the couch, I went for a run, I met
friends on the trail, I experienced a beauty and freedom that only running can
give you and then I felt like a new person. This is how I came home from Germany.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Times;"><span style="mso-spacerun: yes;"> </span>When I got
home from Germany I thought I was done with running and would slide back into
my CrossFit gym and push on to be that guy that didn’t run from the enemy cause
I was bigger, badder, etc etc. etc. However, it just didn’t work out like that.
When I got back I still reconnected with friends from the gym but I needed to
be outside and needed the sun, fresh Colorado Air, and this freedom. One day
talking around Thanksgiving or Christmas my friends who had run this crazy 100
Mile race called Leadville told me I should sign up. I think I laughed harder
than they would have imagined. My friends had each tried it twice and not
finished and this was their 3<sup>rd</sup> year entering it. It was one of
those epic feats I wasn’t exposed to before so the mere fact of 100 Miles made
me laugh. However, I went home and thought about it and thought back to who I
was and what I have become in the Army. Was I content and happy with being this
desk jockey? Well I thought back to 1998 when I entered the US Army Best Ranger
Competition as a complete nobody from Ft Drum, New York. I wasn’t predicted to
do anything much at the renowned competition expect put my best foot forward.
What we did was finish the event where over half don’t. Each year 50-60 teams
of two rangers from every unit around the military compete to see who is the
best. I was happy then to just finish but I never would have finished had I not
gotten to the start line or volunteered. So I signed up that night for the
Leadville 100 and went to bed. When I was in Jamaica, early 2015 with my soon
to be wife, I got an email that said something to the effect that I had been
selected to run in the Leadville 100 Trail race. I literally dropped my phone
and thought what had I done. Looking back, I can tell you exactly what I did, I
changed my life for the better. I got out of my comfort zone and I sought out
new challenges that you can’t find on any couch or TV Program. It was a turning
point in my life but I was still a novice. I didn’t know what I didn’t know.
But I made the first step in my new life and that was I toed the line and
accepted what came ahead, of course I had no clue what was about to happen but
here we go I thought.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Times;"><span style="mso-spacerun: yes;"> </span>Getting to
the Leadville 100 was half the battle but it was a serious climb from someone
who had never run an organized race over ten miles, EVER. So as soon as I got
home from Jamaica and the rum wore off I was hitting the paths and roads of
wintery Colorado. I was learning to run on ice and learning to run in snow. I
was reading and absorbing so much information about running that I was the
gadget guy. I had a shoe, a piece of kit, or a trick for everything. I had
different bottles, bladders, gels, and drink mixes. I was like a mad scientist
trying everything but what this did was 1) Cost me a lot of money catching up
with people who had kit and been running for ever 2) Forced me to really look
at a product and use it to see if it likes or I wanted to keep using it 3) It
really made me start to look at what you need to finish a race and how to train
for it properly with your kit. Well in that train up time for the Leadville 100
I ran a lot of Half Marathons. It seemed to be my go to race if I needed to do
one. I put these races on my schedule and signed up for them to keep me focused
and on track with my training. I was still running during the week 2 or 3 times
a week and then a nice longer run on the weekend. I went to a school our east
and was exposed to Sea Level running and then all of a sudden I was a Half Marathon
Crazy guy. I ran a lot of them, maybe 20, and even got to the point where I
would run one on Saturday and one on Sunday. I was also pushing my times and
trying to stay around 1:45 for the Half. However, I knew I had to step up my
game so I signed up for some marathons three of them to be exact, and I made
that happen. When I came back from the East Coast I was still doubting myself
and my equipment and my training. I think this is something normal with all
racers and career folks. You think you are set and you have a good method then
things change. For me I picked up running in Hokas which I would have never
expected to do. I also picked up a Garmin and kept myself honest! When I got
back to Colorado I was worried I wasn’t ready for the 100. SO I signed up for
the Leadville Camp and the Sheep Mountain 50. Those two events were so tough
and demanding that when I was done I knew I was ready for the 100. Yea right I didn’t
know did I. Who is ever ready for a 100??<o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Times;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Times;"><span style="mso-spacerun: yes;"> </span>When the
day came for the 100 it was another day for me. I had put in the time and
training and I had really changed a lot of how I went about life and I was
rewarded in the end with a finish. It was a painful finish and I broke a bone
in my foot about mile 60 but it was a finish nonetheless. But like I said it
was just another day and when I got my buckle I was very happy and proud. I
think I was happier and proud my parents and some of my friends and family were
there to share the moment with me. I am a happy runner and need those small
things on long runs to get me over the edge. Not only did I finish in 2015 but
I also crossed the line and improved my time by 30 minutes in 2016. As I look
back on my Army career and my retirement ceremony it was just another day. I
have become accustomed to big events coming and going. I have an ability to not
dwell on the past. I was ready for the next chapter and the next trail and next
race. As I look out I can offer you this, Don’t live for the past but embrace
it as you would the fear of the unknown. Live for unexpected joys and happiness
in life wherever that may carry you. If you ever need a buddy or friend to
catch a race with or share a view on life with I would love to be that person.
See you on the high ground or see you at the next race.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Helvetica;">-Sean</span><span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Times;"><o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Helvetica;">'Live Free Run Free'</span><span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Times;"><o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Helvetica;">#Thumbsuprunners (Instagram, FB, Twitter, and
all over)</span><span style="font-family: Helvetica; font-size: 24.0pt; mso-bidi-font-family: Times;"><o:p></o:p></span></div>
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Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0tag:blogger.com,1999:blog-530064449896837070.post-45948341063803312132016-08-24T15:49:00.001-07:002016-08-24T15:49:51.064-07:00<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">Pearl Izumi and the Runners they left behind.</span></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span>
<br />
<div style="text-align: center;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-x-AjzycTgr8/V70IxDTqAoI/AAAAAAAAAKg/ULCNuW3Vb-MfOOBHDRX-NW88q0x-WO5RwCLcB/s1600/image1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://4.bp.blogspot.com/-x-AjzycTgr8/V70IxDTqAoI/AAAAAAAAAKg/ULCNuW3Vb-MfOOBHDRX-NW88q0x-WO5RwCLcB/s400/image1.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br /></div>
</div>
<div style="text-align: left;">
<span style="font-size: large;"> So like any runner alone on the trails you make friends and talk about things runners talk about Shoes, Poles, Clothing, fuel, food and beer. Those bonds grow and materialize into friends taking care of friends, or so that is my story and introduction to very brief introduction with Pearl Izumi. Well I met this runner who had connections with Pearl Izumi and wanted to get me a pair of shoes to try out at one of my upcoming races. I told them that if I liked the shoes, during testing, I would possibly wear them at some point during the Leadville 100 trail race. Well when push came to shove I was running the last 25 miles of the Leadville 100 in a brand spanking new pair of Pearl Izumi M2's. So this is how I got there and how I fell in love for a quick minute to be left at the altar by Pearl Izumi who in one statement stated their demands as being greater than the consumer.</span><br />
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<span style="font-size: large;"> So Wednesday of last week, the week leading up to the Leadville 100 or in my view the Super Bowl of Running, there was a pair of Pearl Izumi M2 Trail shoes delivered to my front door. Before I had a chance to even take these shoes for a spin around the block there some sad and disturbing news that hit the wire, Thursday, about Pearl Izumi. It appears that Pearl Izumi was discontinuing their trail running products and focusing their efforts on Cycling. It was to late I was committed so on Friday, in Leadville, I took the shoes out anyway for a nice 4-5 mile romp to get my legs going and to see if these shoes could support me in the Leadville 100 starting the next morning. It was a very wild and dynamic week for anyone in and around Pearl Izumi but extremely sad for my friend who now was looking for a job. Some of the thoughts that raced thru my head included the typical why. Why would they put so much effort into a product to only walk away a couple years later. There had to be more to the story, which I am not going to look into here sorry. But it really provides you some good thoughts for a nice 100 mile run! Maybe it will be like new Coke and maybe there will be a change of heart but I won't hold my breath and don't recommend you doing that either.</span><br />
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<span style="font-size: large;"> On the 'inbound journey' of the Leadville 100, after spending 8 hours going up and over Hopes Pass twice, I was sitting at the Twin Lakes Aid Station and went thru my planned shoe change. I switched to the new Brooks Cascade 2189 Scott Jurek special edition/tribute shoes, from his famed Appalachian Trail journey. My plan was to wear these shoes until I finished the race some 40 miles later. I started the race in a pair of Hoka's from the start to twin lakes. So this was just another change for me to keep things fresh based on my feet and the terrain. However, after about 15 miles i had enough of the Brooks Cascadias because they were rubbing my feet wrong and I was beginning to get some hot spots on the bottom of my feet and some discomfort on the top of my feet. Bottom line was I wasn't feeling it and if you have any mental doubts then you need to act reasonably quick. It had reduced me to not a lot of running so I was done and my decision was made. At the Outward bound Aid Station I asked my crew for my trusty Hoka's but my crew said they were wet and not ready. So they brought me back my emergency pair of shoes, my Pearl Izumi M2 trail shoes. There began my quick affair with the M2.</span><br />
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<span style="font-size: large;"> The Pearl Izumi running line has been around for about 13 years now and you could say it has taken them 13 years to narrow down to a quality product, but I won't say that because I didn't wear them the previous 13 years. I will say I am new to their shoes but quite familiar with their very good product and clothing lines. They are renowned for their quality clothing and I have used their warm arm sleeves for some time now, specifically during 2 Leadville 100's. Their tights, pants, and shorts can also been seen all over the running trails and courses as they are a very popular choice among men and women. Inside Pearl Izumi the running section made up about 12% of the company sales and effort. You could argue they were never vested into the running scene which is funny since the company is based in Louisville, Colorado close to thousands of trails and famous road and trail races. But i won't make that argument because in the past couple years they made significant strides, no pun, and had some all-star ambassadors and athletes representing their company and really bringing it to the front of the running community, especially the trail running community. There are over 20 competitive running shoe companies that cater to the road and trail. Maybe this was one of the areas they felt hindered their ability to gain ground on some of the larger companies. I would say though, smaller companies do put out some great products and can compete at a smaller scale with the large Nike or Adidas behemoths. I would rather wear a sack of rice on each foot than a pair of Nike shoes, but that is my personal opinion.</span><br />
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<span style="font-size: large;"> As I closed in on the finish and 25 miles of shoe testing my Pearl Izumi M2's, I realized my feet felt amazing. I was hurting in plenty of other places like my knees, hips, and back which all spelled HOPES PASS, but my feet were in superior comfort mode. I didn't have a single blister on my feet. My feet were able to expand in the wide shoe box and have some space for comfort without sliding around like they were to big. I also had a bruised toe nail from earlier in the race that was able to relax and not sustain additional pain thanks to the extremely soft feel of the M2. The tread was equally as pleasant and felt like I had a rock guard in the shoe somewhere because little rocks were not bother the bottoms of my feet. I was happy my crew had found these shoes in my emergency box and super pleased at the performance of these shoes up andover power line to the finish! However it was a short lived enjoyment because as I sat back I realized these shoes were going away. I debated not even writing this piece because who cares right? Well maybe it does reach one person and they realize that maybe making the shoe they thought wasn't right was really right for a couple of people and that the value of the dollar at the end of the day isn't the only driving force in life. </span><br />
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<span style="font-size: large;">Sean</span><br />
<span style="font-size: large;">ThumbsUpRunners@gmail.com</span><br />
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Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com1tag:blogger.com,1999:blog-530064449896837070.post-27862532244366537632016-08-10T21:02:00.000-07:002016-08-10T21:02:55.037-07:00<div style="text-align: center;">
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: x-large;"><b><i>ULTRA RUNNING: A FAMILY BOND</i></b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"> What kind of person seeks to run further than they might have before, in more pain than you can fathom, and thru some horrific terrain that breaks you down. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">What is it about Ultra Running that makes it a magnet for these gritty individuals?</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Well I can tell you as a runner that there is something that uniquely bonds us all together and whether it is some sick sense of enjoying pain or pushing ourselves further and further, the bottom line is we are all linked by this event. This race or that race, really they are all a unique piece of what we are and who we have become, are irrelevant in the bigger holistic picture. The picture of a runner. A solo runner. But not in the Ultra running community because it is a collection of runners that make this picture complete. No one runs alone. No one supports themselves. No one person is the single key to their success. It is a family, a team, a company, a group, a collective unit or whatever you want to call it but a team of teams working together to achieve one goal, FINISH.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When one of my old Soldiers asked me why our unit was so great, his words not mine, I had a simple response for him. "<span style="background-color: white;">B<span style="color: #1d2129;"><span style="letter-spacing: -0.23999999463558197px;">ecause we trained hard, played hard, cared about soldiers, and we didn't do any of this to get ahead or as an individual but as a collective group." You can take this and slap this on the Ultra Running community or any successful organization or company because we train hard as individuals and as a group seeking one goal. We play hard whether it is our running of races or our sitting back celebrating a great story or race. We all care each other as runners and humans whether it is a crew member, a fellow runner, a race director or a volunteer. Finally we all get better as a group and by working together versus working alone. At the end of the day sitting around talking about what we did on the trails is one of the best </span></span></span></span><span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="letter-spacing: -0.23999999463558197px;">feelings you can have. A celebration of accomplishment within a group of runners. </span></span></span><br />
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<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="letter-spacing: -0.23999999463558197px;"> So what makes this family great and what brings people to this community? After some amazing stories this past weekend while I worked an Aide Station for the The Silver Heels 100 run by Human Potential Race Series (HPRS) in FairPlay Colorado, I wanted to look at what makes up a race family. I want to analyze the components of a race that make us one big family. Our Aid Station was the first and last that runners hit on their road to success. So I saw the highs and lows of all the great runners out there that toed the line.</span></span></span><br />
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<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="letter-spacing: -0.23999999463558197px;">This is obviously the best Volunteer known to man but is freezing cold!</span></span></div>
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<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large; letter-spacing: -0.23999999463558197px;"><b><i>The Volunteer</i></b>: The volunteer is one of the most needed and critical positions for a race director in the execution of his race. It is also one of the most important people to a runner looking for nourishment, motivation, and some aid. At our station we had three runners helping out and all of us had completed a 100 mile race, some of them multiple 100's. When you speak to a runner you know where they are with that experience. You can feel their motivation and needs just by speaking to them. Some runners want nothing to do with you and just wanna chair and pass out. Some runners want to engage and chat and connect with humans. The beauty of it all is that the volunteers are there to help out other runners. Many runners who pass thru take the time and energy to thank volunteers for their help and support and they truly mean it. That is something that bonds us all. I had multiple conversations with pacers, runners, and other aid personnel about the race and how they were doing and what we can do for them. A volunteer can play many roles to a runner and making that 100 happen. </span></span><br />
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<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="letter-spacing: -0.23999999463558197px;">The Pacer comes in all shapes and size but has one goal, move the runner forward.</span></span></div>
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<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="letter-spacing: -0.23999999463558197px;"><b><i>The Pacer</i></b>: The pacer is the friend, the companion, the confidant, or the complete stranger that has either been or not been in your situation but is committed to getting you to the next aid station or to achieve your goal one step at a time. You see pacers come running thru like dragon queens slave drivers and you see some that are more reserved and even following behind their runners. At Silver Heels we saw a lot of variety come thru our aid station. The lead runner had no pacer and you can argue he really didn't need one but looking at all the racers who did come thru they all shared one trait at mile 88 they looked like POO POO. LOL. That isn't meant to be degrading just a fact. SO the Pacer has lots of jobs in addition to motivating a runner. For me I used my pacer to keep me on a fueling schedule. I also relied on my pacer to keep my brain focused thru dull but necessary conversations. Silver Heels really had some amazing pacers come rolling thru. I would like to call out two especially. The first we kind of mentioned before as the Slave Driver. She rolls in with her runner and is barking orders, telling her runner what to eat what to do, she sat him down and pulled out a buffet and fed him.Then when she thought he was done it was time to move on.....we all knew when it was time cause it came loud and clear! She was awesome though and if you are on the backside of a good time she might be the motivation you need to keep running....away from her! LOL. The other Pacer was one who was nursing a severely wounded and hurting runner. She was positive reinforcement and motivation for her runner. She worked the line picking out foods and working with him to determine where he was. She allowed him to have feedback, maybe a little to much, but she was in control. She won over the aid station easily with her charm and wit and got us to do first aid on her runner like we were all one team. I was down there powdering feet and applying duct tape like a seasoned pro because she wanted him to continue on. That is why we call the the Pacer, they lead you when in times you may not be able to lead yourself. Invaluable and totally needed for us non elite runners. Or what I like to call MOP runners, Middle Of the Pack. </span></span></span><br />
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<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="letter-spacing: -0.23999999463558197px;"><b><i>The Director</i></b>: The director is your anchor your truly one person that can either lift or drown your spirits thru simple things like organization or mere words of wisdom. Some races you don't even know who the race director is. Others you know exactly who it is. In larger races I guess it really doesn't matter who the director is. Like in the Boston Marathon you really think the Director will speak to 40K plus runners and get them fired up for the run? In Trail races you have a different kind of feeling and this goes back to the family atmosphere. Also some races have a race director who is more behind the scenes making things run and you can have a celebrity up front leading the motivational charge and getting you believing in yourself, like Leadville 100 and Ken Chlouber. Your director, Sherpa John in this case, was all over the course working and supporting runners. At the end of the day they want to create a challenging course that tests you and brings you closer together with everyone who helped you get to the starting line or the finish line.</span></span></span><br />
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<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="letter-spacing: -0.23999999463558197px;"><i><b>The Crew</b></i>: The crew is one of the more important aspects of the race that helps a runner ground themselves thru the fiends and family that come out to help support their runner. Groups of people huddled around a runner doing everything they can to keep that runner going. For Leadville my parents came out to crew me and they got a lot of lessons learned over a course of 30 hours. Sometimes crew members work hand in hand with pacers to ensure that they are taking care of their runners. When I rolled into twin lakes with 7 minutes to spare last year at Leadville, I had no idea what was going on around me. My mom was getting me coffee, my dad was changing shoes, and my pacers were off talking in a corner. Probably talking about how to use a cattle prod to keep me going. The crew serves another important boost, Morale. it is something warming to come running into an aide station and see a loved one waiting and cheering you on. It really lifts you up and takes all the pain away. </span></span></span><br />
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<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="letter-spacing: -0.23999999463558197px;">This picture highlights the fact that no runner is alone.</span></span></div>
<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="letter-spacing: -0.23999999463558197px;"><br /></span></span><span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large; letter-spacing: -0.23999999463558197px;"><i><b> The Runner</b></i>: Your runner is the person living next door. A man or woman of any race or age. A person that over time has realized that there is something special inside them that makes them want to go far. They get there because of numerous reasons. Some people are overcoming life obstacles, some people are athletes and runners since they were knee high, some people are getting old gracefully and fighting it un-gracefully, some people are simply into the adrenaline of endurance events, and then some people are just out there because they enjoy the community and finish or not like to be part of events like this. What is unique is what runners bring to the table. Many have vast experiences and pedigrees of running, like the Silver Heels winner who also finished 4th at San Juan Solstice 50. Then you have your first timers who are out there pushing themselves to new levels because they too have a internal drive to do so. I was able to see many of these come thru our aid station and the stories they all had and shared was amazing. One runner from Florida took a ten minute lap then filled up his Camel Back with Mountain Dew. Now he did finish last and I did laugh but he simply responded he was pushing along as long as he could stay awake. Guts and determination, a characteristic of all runners who toe the line. The bottom line is that runners are why we all are here and why we put on these events and help out. Without that demand there would be no supply of events like these. Hats off to those who toe the line. </span></span><br />
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<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large; letter-spacing: -0.23999999463558197px;"> The sum of all parts equals a finely oiled machine that produces results that are talked about long into the night. The essence of it all is one person, man or woman, versus a course that is finely crafted by race directors. The backbone of the runner is their crew and their pacers. The runner mentally controls the race after they toe the line. At the end they all come together as a family and a bond is created. People exchange numbers, social media contacts, and develop long lasting friendships. Each race has thousands of stories and what keeps us all coming back. What else would I rather do on a weekend then run with family!</span></span><br />
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<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large; letter-spacing: -0.23999999463558197px;"><br /></span></span>
<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large; letter-spacing: -0.23999999463558197px;">Sean Cook</span></span><br />
<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large; letter-spacing: -0.23999999463558197px;">#Thumbsuprunners</span></span><br />
<span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large; letter-spacing: -0.23999999463558197px;">www.thumbsuprunners.com</span></span><br />
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<br />Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com1tag:blogger.com,1999:blog-530064449896837070.post-16441301453403737182016-08-03T18:57:00.001-07:002016-08-03T18:57:30.315-07:00<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<b><i><span style="font-family: Verdana; font-size: 32.0pt; mso-bidi-font-family: Verdana;">The Incline: A Love
Affair</span></i></b><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"><o:p></o:p></span></div>
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<span style="font-family: Times;">A beautiful sunrise at the top of the incline (w/ a
sweet filter).<span style="font-size: 16pt;"><o:p></o:p></span></span></div>
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<span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"> </span><span style="font-family: Times;"><span style="font-size: large;">The Manitou Incline in Manitou,
Colorado is an iconic piece of terrain in the Pikes Peak Region of southern
Colorado. The first time you lay eyes on it from your first flight or drive into
town you see this open scar or natural terrain like zipper that shoots straight
into the sky, for almost a mile, along one of the hills leading up to Pikes
Peak. You don't think much of it, at first, as it could easily be power poles
or a fire break for this area of Colorado. An ominous look to it from far
away and even more intimidating up close you are naturally drawn to it and
curious about it. However, once you hear the stories and tales about it
and once you put it all together it becomes something you must see in person
and you must try. Or at least that is how it all happened for me. Our office
used to do it once a week for physical training. It wasn't mandatory and really
not many people went but when I got bit by the running bug I had to try it. I
was probably living in Colorado Springs for almost a year before I went up it.
Well it is fair to note six of those months I was over in France suffering and
working so hard! So once I tried it the rumors, myths and the lore somewhat was
resolved but actually grew into a love affair. So it began one summer day in
2013 me and Incline.</span></span><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"><o:p></o:p></span></div>
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<span style="font-family: Times;">An early morning climb up the Incline thru the snow</span></div>
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<span style="font-family: Times; font-size: 24.0pt; mso-bidi-font-family: Times;"> </span><span style="font-family: Times;"><span style="font-size: large;">I remember the first rumor or story I
heard about the Incline and about how Olympian Apollo Ohno had ran up it in 18
minutes. This is a story that made me think it is either not that bad or he is
really a freak of nature. However, the story is very true and there have been
three super humans to make it up the Incline in sub 20 minutes. The other name
you might know as Ultra Runner Matt Carpenter. Then you also hear the story of
the people who have to be reduced off the Incline because of death or
injury. The incline gets about 20,000+ people a month that attempt to defy odds
and prove something deep down inside that they are capable of overcoming this
mammoth. With that comes heart ache and heart break. Over the past three or
four years there have been about 15 rescues each year and about 4 deaths.
So while it is a challenge that can be overcome it poses great risk to some. However,
it is this that makes it much more of a pursuit and a climb for some people.
For myself it became a challenge of time and a test to see how hard and how far
I could push myself to the edge. I don't wear any fancy heart
rate monitors but I know when my chest is about to explode I should slow
my pace down. I should mix up my steps with a slight break or even a water
stop. I didn't get that way by mistake I learned the hard way. My first
attempt up the Incline was a crush to my soul and spirit. It took me almost 50
minutes and I was close to the back of the pack in our office. I made a vow
that day to get better one step or one day at a time. Since that first climb I
have been up the Incline about 30 times. Each time the goal is simple; push
yourself as much and far as you can but listen to your body and be smart. If I
improve my time I do if not, I earned my climb regardless. </span></span><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"><o:p></o:p></span></div>
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<span style="font-family: Times;"> Top</span><span style="font-family: Times;">: Summiting
with my Friends Dave (Winter 2016) Right: Charlie (Summer 2015 2 weeks before
Leadville 100)<span style="font-size: 16pt;"><o:p></o:p></span></span></div>
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<span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"> </span><span style="font-family: Times;"><span style="font-size: large;">So unlike any typical love affair
you have periods where you cannot get enough of each other and then you have
periods of never wanting to see each other. Over the past two years I have used
this to my advantage and improved my training for the Leadville 100 Trail Race
(LT100). The LT100 is one of the most iconic trail races in the USA and the
second oldest 100-mile race behind Western States. Ken Chlouber started the
race back in the 80's to help a depressed town recover from a loss in the
mining industry. Since then it has grown and grown to become a true legend.
With an average altitude over 10,000 feet and 11,000 feet of climbing and
declining you really have to be tuned into the mountains. So if the incline is
my love affair and helps me get ready for the LT100 I guess you could say the
LT100 is my mistress in the night. Please don't tell her though she might
crush me on the climb next time. So with developing my training plan I wanted
to do the Incline once a week but unfortunately it hasn't happened. I
loved it when the Incline was wide open for start times but now you are only
able to start at 6am which makes it brought for getting up and down and
then to work showered up properly. Regardless I have tried to fit the Incline
in at least twice a month while I have been getting my body ready for LT100 and
Hopes Pass, the 13,000 foot climb you do twice in the LT100. With any good love
affair though I keep coming back.</span></span><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"> </span><span style="font-family: Times;"> Top: A view of the incline from a
trail across the valley (2015) Left: another glorious finishing selfie (2014)<span style="font-size: 16pt;"><o:p></o:p></span></span></div>
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<span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"> </span><span style="font-size: large;"><span style="font-family: Times;">So as I continue to evolve as a runner
and grow personally and professionally I like to keep things in my pocket that
I know and use them for training and for building upon myself. The Incline is
one of those pieces that helps me stay grounded and helps me develop. No matter
how good of shape you are in about fifteen feet up the climb you are gasping
for air and having to rethink how to breath and trying to pull some yoga
tricks out of your hat. Regardless it is that feeling I crave. Knowing you are
being broken down only to build yourself up all the way up the almost mile
climb. Then when you get to the top and you stop and look back you can smile
and enjoy the beauty in what you just did and the beauty in all that surrounds
you. if you are ever in Colorado Springs and you need someone to go up the
incline with you, I am game!</span><span style="font-family: Times;"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: Times;">Sean</span><span style="font-family: Times;"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: Times;">#thumbsuprunners</span><span style="font-family: Times;"><o:p></o:p></span></span></div>
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<span style="font-family: Times;"><span style="font-size: large;">www.thumbsuprunners.com</span></span><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 24.0pt; mso-bidi-font-family: Times;">Push yourself and let the trail
come to you!</span><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"><o:p></o:p></span></div>
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Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0tag:blogger.com,1999:blog-530064449896837070.post-19489168148804051442016-07-26T21:18:00.000-07:002016-07-26T21:18:02.613-07:00<div style="text-align: center;">
<span style="font-size: x-large;">2015 Leadville 100: Lessons Learned/Notes</span></div>
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<span style="font-size: large;">So what I put together here is basically a collection of notes or lessons learned from the 2015 Leadville 100. The grammar is AWFUL. These notes I tried to put into coherent sentences as much as possible. I persevered and finished under 30 hours last year but it took every ounce of me physically and emotionally to complete that grueling task. Just when the physical pain goes away out comes the tiring toll that your body has to deal with. You learn ways to cope and you can really understand those famous words "You are better than you think you are and you can do more than you think you can." Nothing is truer on this day or day and a little extra for most of us. You find ways to overcome you deal with changes and ups and downs. You find a way to make it happen and carry on that positive can do spirit to the finish line where you get your medal and then later on get that coveted buckle! So enjoy the notes if you have any comments leave them below.</span></div>
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"The Buckle Ceremony"</div>
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<span style="font-size: large;">RUNNING: Well I initially started out close to the front when we took off in Leadville. I settled into a good 9-10 minute mile pace with my buddy, so I felt like it was but really turned out to be closer to 11 minute miles. We kept this up to May Queen. After like six miles on roads and trails it goes to single track around turquoise lake. You will have plenty of people fly past you and take to the front of the pack. People are worried early about time and once you get on turquoise lake you see why. It is mostly single track and tough to pass people but don't worry about it or try to make that part of your major strategy. In the big scheme of things getting out fast matters only if you are ELITE. Being behind people, it really didn’t bother me as much I thought it would. Why? Because at the end of the day I ran my own race and I don't know how many people passed me but I know that I was one of about 330 that finished from 700+ that started. Thats the only stat I care about. I would say I probably ran a total of 60-70 miles and walked the rest. I walked a lot of up hills and I walked if I was feeling my body not cooperating with heat, fuels, etc. I also ran every down hill and almost all of the roads, except last couple miles. I would think I probably ran 2-3 miles of the last 13 and walked the rest. Give yourself time. Know your cutoffs and plan ahead. Make a sheet before the race outlining your goals. Stick to it.</span><br />
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<span style="font-size: large;">WATCHES: My Garmin fenix and 220 both died: Recommend up to three
watches if you are someone that needs a watch. The 220 is lighter, cheaper and works as well. Start with one at beginning
and carry until Outward Bound, Swap again at Twin lakes on both outbound and
inbound. Finally swap again at Outward Bound. Don't forget to go ahead and stop your watch when swapping to watches.</span></div>
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<span style="font-size: large;">MUSIC: Didn't listen to music but I carried a iPod shuffle with me, wasted weight. With a pacer talking to you, after mile 50, your quiet time can be good or bad. After a while I shut
down and was quiet and didn’t want to talk or anything. Might have been good
time for a little music one ear bud maybe. But having someone to talk to is also awesome....someone I didn't know well but after forty Miles I knew fairly well.<o:p></o:p></span></div>
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<span style="font-size: large;">POWER: For your lights I would recommend you start with a light that has NEW batteries. You will or can carry that to outward bound (I wore it around my
neck). There I gave to my crew. When I got to Winfield it was close to the
cutoff and started to get dark. I didn’t have a light but my pacer did. He let
me wear it a little of the way down when it got real dark. Need to have a light
in the bag at Winfield or have one with your pacer for you. The only other power issues was the gamins mentioned above.<o:p></o:p></span></div>
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<span style="font-size: large;">WEATHER: It rained between May Queen and Outward Bound, it could have
been worse but turned out to be just a dusting. I was not ready for rain but had thermal sleeves. Lesson here is the
weather shifts and changes quick. Later on early in the next morning between Half Pipe
and Outward Bound it got freezing cold. I could not stop shivering. I was still
running in a tee shirt and shorts. I needed a light layer this point. However I didn't pick up a layer when I left twin lakes and that caused me to run a little faster, which worked out in my favor. I sent my pacer forward and when I showed
up at Outward Bound I sat for a couple minutes in a chair with a poncho liner (Army Blanket). Put a light top on
and pants then hit the road after I was warm.<o:p></o:p></span><br />
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Coming into twin lakes with ten minutes to spare.</div>
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<span style="font-size: large;">CLOTHING: Never really looked into running gloves, need good pair. I
think I could wear some light gloves that are easily tossed in a bag. I like my
cheap black army gloves that are cotton and breathable but I need to figure out
if I need them really or not. Maybe just take some throwaways. If weather shifts then what? If it is too cold in
morning then start with them. Last year started with neck gaiter, hat, arm
warmers, shorts, socks, shoes, small waist pack and one carry bottle. I had
another bottle in my small waist pack. I also carried one bottle. First
thirteen miles was straight water. My gaiter</span><span style="font-size: large; text-align: center;">s broke early..... Like 45 miles in. It was a cheap
gaiter design that had a rubber wrap around the bottom of the shoe. They broke easily. You need a
gaiter that is cheap and connects above the show (Dirty girl gaiters). </span><span style="font-size: large;">Never changed shorts wore black Nike shorts. Wore bright yellow tee shirts so my crew could spot me. </span><span style="font-size: large;">Wore cap and neck gaiter most race. I had two different gaiters and sometimes wore both or if not wearing on head would wear on my wrists. But they provided a little relief and warmth in the morning at the start and during the sudden cold rain at beginning of race up on power line. The hat I wore nonstop. I used it to scoop water form stream and block the sun.</span><br />
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<span style="font-size: large;">SHOES: Hokas performed great both Challenger and Stinson. I wore my
Saucony Ghost 7’s up and over Hopes pass. The shoes felt worn out and I rolled
my ankle on backside of Hopes pass. No issues with Hokas rolling at all. <o:p></o:p></span><span style="font-size: large;">Socks wore only the injinji socks medium and trail, no blisters. I really like the Injinji socks for this race. I wore two different pairs over the course of the race. Both were trail version low cut and wool. No issues with rub or hot spots. No issues with any blisters. Only other thing I did for my feet was twice I put KT tape on sides of feet for planter facitis issues.</span></div>
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My gear for most of the run, a pack, poles, hat, and a buff.</div>
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<span style="font-size: large;">GEAR: Poles for Twin Lakes on sustain. I didn't used them prior to and picked them up and used them most of the race until the finish.<o:p></o:p></span></div>
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<span style="font-size: large;">Pick up your bigger pack at Outward Bound is a sustain. before that I didn't need anything big. HOWEVER, if the weather was rough and hit me hard I was not ready.<o:p></o:p></span></div>
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<span style="font-size: large;">FIRST AID: I rolled my ankle really bad coming down Hopes Pass into Twin Lakes and broke a bone in the top of my foot around mile 55. Next time I need better brace
run in or a brace period. The issue was it was my surgically repaired ankle. However I doubt I can really run in a brace so maybe some good tape. I wore some knee bands occasionally. I used some bio-freeze intermittently. I take up the insides of my feet to prevent Planter Facitis. I didn't take any pain pills. I didn't really do much with medical minus taping my foot/ankle up at Pipe Line. <o:p></o:p></span><span style="font-size: large;">I also used lots of sun screen on my face and arms and legs…like caked on white to help block sun and not feel burnt out. Aid stations had plenty of things like sun screen and Vaseline when needed.</span></div>
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<span style="font-size: large;">NUTRITION: My food plan was bad initially. Need more soups up front. The fruit was good but needed more meat or protein rich items. The ramen was good and I had my first “meal” at
hopes pass aide station on way back into twin lakes. I stopped and had a cup of
ramen. Up to this point I was eating a mix of JUNK. I started off with some
things I liked, melons and peanut butter cups, some chips, and some light food.
I needed to really get something better and wholesome into my system earlier. I
was taking in good tailwind and plenty of the knick knacks but it only carried
me 50 miles. After that I was DONE. Recommend a outward bound maybe a cooked
hot dog, bacon, soup, or something easy to make but more wholesome than chips,
fruits, pretzels etc. No dairy. No cheese. Need to sustain taking in the Chia Seed drinks night prior. Those things were good and held fluids. Could probably
do one in Winfield next time. Don’t go thru a Aid tent and eat whatever you
think is good or are in the mood for. I did this too often. </span><span style="font-size: large;">Stinger Honey gels are best I could find. Originally I got
fixed on peanut butter and chocolate, like a peanut butter cup. After a while
though the peanut butter was too thick for me to swallow. The honey stingers
tasted just like honey and gave me a big energy rush. I tried to take one every
hour or so especially later in the race after mile 50. At that point in the
race (55+ miles or after twin lakes) I was doing a honey gel, salt tab, and a
bottle of either water or tailwind every hour. </span><span style="font-size: large;">Tail wind and Scratch labs were my two drinks of choice and use as needed. Mix with plenty
water. </span><span style="font-size: large;">No Gu drinks or supplements with FAKE SUGAR in them, crushed me once before. </span></div>
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<span style="font-size: large;">PACKING: Need to scale back bag of extra gear my crew carried around. Need to focus on what I really need
for 100 miles.<o:p></o:p></span></div>
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<span style="font-size: large;">One Liners:</span><br />
<span style="font-size: large;">- Wore knee bands on and off last fifty miles<o:p></o:p></span></div>
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<span style="font-size: large;">- Couldn't chew bacon after mile fifty, was like Chewing tobacco<o:p></o:p></span></div>
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<span style="font-size: large;">- Need some baby wipes, you know why<o:p></o:p></span></div>
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
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<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
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<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
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<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
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<span style="font-size: large;"> At the end you have so many lessons learned and so many different things that happened that you either planned for or didn't. The key is you have to be mentally prepared and know your body. Listen to it and take care of it and when you are down your legs will keep going and you will be rewarded with success. Remember "You can do more than you think you can."</span><br />
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Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0tag:blogger.com,1999:blog-530064449896837070.post-41336054509305714712016-07-18T18:47:00.003-07:002016-07-19T08:31:36.832-07:00<div class="separator" style="clear: both; text-align: center;">
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<b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> Sheep Mountain: From DFL to ADFL (Almost DFL)</span></b></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: red;">CAUTION: MOST OF THIS WAS WRITTEN SLEEP DEPRIVED AND I AM ALSO PART CAVEMAN (I.E. MY GRAMMAR IS NOT ON PAR WITH MY RUNNING) BE WARNED!</span></b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> As any good story goes no kidding there I was, once again in July I ventured off the beaten path to this small town of FairPlay, Colorado to run the Sheep Mountain 50 which is a Human Potential Race Series (HPRS) event (http://humanpotentialrunning.com). The Sheep Mountain Race is arguably one of their better races and you could make a case for one of the better 50 milers. Well I have only run this one and I have run it twice but it truly is a marvel and wonder to be part of and hard to see it being replicated elsewhere. The Race Director (RD) Sherpa John Paul Lacroix is quite a thinker on and off the trail and comes up with some lavish assortments of fun for you to enjoy like vertical switchbacks. Here is how he describes sheep mountain:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">"<i>The Course starts and finishes at the Town of FairPlay</i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><i>Beach. It is </i><i style="text-align: center;">a lollipop-type
loop consisting of 30% Roads, 48% Forest Service/ATV roads, and 22% Singletrack
Trail. The course both climbs and descends approximately 9,420 feet.The Sheep Mountain 50-Mile Course is a classic HPRS Offering with no shortage of ups
and downs, and ample sections for runners to make time up on</i><span style="font-style: italic; text-align: center;">."</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="font-style: italic;"> </span> That is a very technical and factual way to describe the course but the funniest thing I heard that I can use to describe the course is as we were headed inbound, like 41+ miles down and a half marathon left, we hit Sheep Mountain AGAIN. This time is was a series of vertical switch backs and somewhere ahead of me I heard someone shout in joy "Mother F#&ker." As I got up to about where the shout came from there was another climb straight up with little relief. That is your sheep mountain experience wrapped up in a quick blog. But I want to expand on it because there is something unique and something really good that is going on here with HPRS, Sheep Mountain and the town of FairPlay that deserves more than a "Mother F#&ker" quote to be fair.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"> FairPlay Colorado might be more (in)famous for their use in the syndicated comedy South Park television show but if you visit the town you know why it is really famous. It is extremely </span><span style="font-size: large;">picturesque and the beauty just completely surrounds the town. Now there is also a large contingent of people who see it as no more than a passing thru to Breckenridge but if you stop and got off the main street you would really see there is a lot more to appreciate that the one stop light and a couple stores with limited major corporation touch on this small town (there is 1 Pizza hut and 1 Subway). The town is a perfect setting for trail runners chasing that running dream of mountains, roads, single track, dirt trails and spectacular beauty. It sits high in the sky a couple hundred feet short of two mile city and race renowned Leadville, but it still gives you that limited oxygen feel. Just outside of town you have a truly iconic mountain, Sheep Mountain, that lent its name to this young race and Sheep Mountain is truly a climber, hiker, and trail runners best and worst friend. It offers you panoramic views but challenges you with every step you make up or down. So two years ago Sherpa John brought this race into existence and really provided a unique opportunity for all those die-hard trail runners out there.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> In the first year of Sheep Mountain I finished DFL but the three of us that finished together decided we would let Jerry get the DFL prize, a bottle of liquor. This would come into play later with my run in 2016. It was my first ultra outside of any street race or trail half marathon. It was my first real challenge in running and my reality check to get me focused towards the Leadville 100. The first year of Sheep Mountain it was approximately 52 miles long with almost the same elements of 2016 (9420 feet elevation gain up and down) except for a dead drive right up round hill then dancing around the top. The weather in 2015 was perfect minus a 30 minute hail storm at the end. In all 66 people signed up for the 2015 race, 56 showed up to run it and 45 finished the race giving it a respectable 80% finish rate. However the cutoff was pushed to the right 1 hour, 16 hours total, due to the difficulty, technicality, and pure toughness of this brutal course. Looking back it seems like I suffered some of the same issues last year that I did this year. Especially with respect to my back locking up and getting sore like I was doing a hula hoop competition for 24 hours straight while balancing on a balance beam with one leg. After I sat back and looked at it I realized when you are hiking, running, and climbing all over this loose rock your core is gonna pay the price and thus your back hurts. So this year I knew it was coming just not sure when it would impact me. My biggest takeaway and the greatest thing, in my mind, from the inaugural year was the fact that it felt like the race was a small group of friends all coming together to tough it out on this hard course. The aid stations were lively, the camaraderie among the runners was unique, and the overall event feeling was a huge sense of accomplishment. It truly is what brought me back. I met some great people here including John, my two eventual pacers for Leadville 100 Becki and Steve, and so many others. So when I sat down this year and planned my running schedule this was on my must do list. From top to bottom the race is a unforgettable and rewarding experience.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> The 2016 race started off a lot better than the 2015 race for me. First the race started over by the fairgrounds and the local FairPlay Fair. FairPlay had gone out of their way to bring the racers into the fold and even had a welcome sign as you drove into town welcoming all the runners. So with the shift in the start and finish location you knew you were going to get some bonus miles and according to my two gamins I used for this race the total race distance was 54.1 miles. So we gained two miles form last year. However 2 miles is nothing once you hit fifty, or so I tell myself. Well the race had it's normal fun start with John telling you to "<span style="color: red;">get out of here</span>," and we all took off on our merry way. I filmed a good portion of the race using my go-pro to update you and you can follow that link here (</span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://www.youtube.com/watch?v=5otsG9bmWUE">https://www.youtube.com/watch?v=5otsG9bmWUE</a></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">) but wait until the endow this before watching. The biggest thing for me this year was to keep my pace down to 10-11 min miles up until Sheep Mountain. I tried to stay at the back and run a nice sound race and let that pace carry me </span>thru<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">. I think when I got to Sheep Mountain and pulled out my poles I forgot that fact and just poled my way to the top. I tried to keep a decent pace but looking back now I think I sped up on the hill and that cost me in the long run. That mountain really wore me out more than I expected not with my legs but with my stomach and thirst. I spent the rest of the race trying to quench that thirst and I think my two bottles of straight caffeinated tailwind didn't help me there. The Aid stations along the way were well stocked and as friendly as I remembered last year. Except this year I didn't have Steve to give me an ensure then a shot of fireball (YUCK). Last year the race was a little smaller so it was more spread out and I literally brought a map with all my turns marked on it to make sure I didn't get lost. The course marking this year was really good and I remembered the route but had my map in my bag just in case. I never needed to pull it out but it was comforting to have. Now some other folks did venture off the course but I am not sure if that is not paying attention or just falling asleep at the wheel which the heat could make you do. There is a tendency to drone like I did this year for five miles, between miles 29-34. Last year my roommate and her BF came out and helped me out on the course. This year my buddy who I met at this race last year was there, Steve Knox. It really does help to have someone help out on these wild crazy runs in order to have another opinion and sanity check on your state of life at that time. The low point I hit at mile 34 was overcome but Steve saw it and made sure I ate some food (Chips and watermelon), downed some water, and then we talked strategy. The little things help in the grand scheme of things. While in my head I knew I would overcome it sometimes take someone outside my multiple personalities to tell me I can do this and remove any doubt from my head. This year the race had 107 runners sign up, 75 runners show up and 53 runners finish for a 71% completion rate. You can see there was a substantial rise in the number of runners from the previous year but I think a grass roots information campaign had started about how great a race it was and brought people out looking to challenge Sheep Mountain.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> My race wasn't about where I placed or how fast I went. I just wanted to put a better performance in than I did in 2015. That I think I did. I think from the start to the end I had a decent plan and tried to stick with it. When I hit a wall I knew what I needed to do to overcome it. When you watch the video you will see a lot of beautiful scenery and my highs and some lows. But what I always come back with is some whitty comment about making it happen, not quitting, pushing thru, or whatever. You inside have to believe in yourself first. If you can do that then all things are possible. I owe a lot of thanks to our Race Director Sherpa John for allowing me to become a better runner. Now who is this guy? Why have we heard so much but so little about him. Well........</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> Sherpa John Paul Lacroix is famous for many things besides building this awesome race. He comes from the Northeast and is a devoted Patriots fan with a flair for speaking to runners like they need to be sometimes. He is very close and personal with people and shares with them his passions that revolve around HPRS and his races. Just look at the picture above and this is the essence of Sherpa John. A tireless worker who after working to set up the race, run the race, deal with numerous issues, pick up and pack after the race he went and ran up and down Sheep Mountain one more time. Not only is he motivated but he is dedicated and for that well appreciate him. So when I asked him about the Sheep Mountain 50 miler he replied you mean the "<span style="color: red;">beautifully difficult</span>" one. Yes well said it is beautiful and difficult all wrapped up in one! But we know it is more than just one race so I asked him about HPRS and running and he replied, <span style="color: red;">"</span><span style="background-color: white; letter-spacing: -0.23999999463558197px; white-space: pre-wrap;"><span style="color: red;">HPRS.... it's all about getting back to the root traditions of </span></span><span style="background-color: white; color: red; letter-spacing: -0.23999999463558197px; white-space: pre-wrap;">our sport. We focus on the community as a whole.. while </span><span style="background-color: white; color: red; letter-spacing: -0.23999999463558197px; white-space: pre-wrap;">providing runners with challenging turned meaningful </span><span style="background-color: white; color: red; letter-spacing: -0.23999999463558197px; white-space: pre-wrap;">experiences in the mountains." </span><span style="background-color: white; letter-spacing: -0.23999999463558197px; white-space: pre-wrap;">He truly gets the core foundations of trail running and his efforts to share among all us novice runners is appreciated. </span></span></div>
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<span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="letter-spacing: -0.23999999463558197px; white-space: pre-wrap;"> So with that I hope you do not get bored and go straight to the video. I hope you read thru this. Because if you did you will now know I didn't finish last. Even when I slowed down and walked and let what I thought was the last three runners pass me. Sherpa John in true form rewarded some hard workers who got to the last aid station a little late by allowing them to continue and you know what, they all made the cutoff and deserved their chance. It is small things like this that will bring me back to this </span><span style="letter-spacing: -0.23999999463558197px; white-space: pre-wrap;">suckfest to push myself harder and get a little better, whether physically, mentally, emotionally or spiritually. Thanks John.</span></span></span></div>
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<span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="letter-spacing: -0.23999999463558197px; white-space: pre-wrap;">'Live Free Run Free'</span></span></span></div>
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Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0tag:blogger.com,1999:blog-530064449896837070.post-15779618526219002182016-07-11T20:31:00.002-07:002016-07-11T20:43:54.501-07:00<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"> So this is some new and exciting news for Thumbs Up Runners (TUR) and myself as a TUR. I have been chosen from a field of 13.4 million (rough estimate by me) people to represent them as an Ambassador for the Fayetteville and Fort Bragg All American Marathon. Anytime you are chosen as an Ambassador it is a privilege and honor. This being my first time and me being a veteran makes it all the more special. I used to live in NC and work at Fort Bragg for 6 years, until 2012 when I moved to God's Country (Colorado). I still own two houses there, hopefully soon to be one, and I still have a lot of connections to the community. Oh yes my wife lives there so that is a great thing for me to come home. But really this is about the runners and people out there who maybe haven't heard about this great challenging race. It is about getting runners out of the house, showing up to the start line, and putting that left foot in front of the right foot. Running when you can and walking when you can't. So this is an exciting message for me to carry to those out there who aren't elite athletes (I am far from elite) and those out there looking for their next adventure or looking to change their life. This is a first step and an excellent venue to do it.</span><br />
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<span style="font-size: large;"> Now you say you want more proof this is a great race? Well just rest assured that they have some awesome swag out there and medals for you enthusiasts that like to collect those moments and keepsakes from their races. I know I like to collect mine......just need to do something besides let them sit on a shelf! But the two medals above are some excellent ideas of the work that the whole team puts in to make this a awesome experience. Nothing is worse than putting in a great effort only to get a pat on the back at the end. I know it shouldn't be all about the medal but if that is what motivates you to hit the road or the trail then make it about that medal. No one should judge. In previous years I have seen other great items from this race like glasses and bags. Anyone who has ever run a LONG (over 50 miles) trail race knows the importance of a good drop bag!</span><br />
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<span style="font-size: large;"> As you can see in the map, and you can get the PDF http://www.allamericanmarathon.com, the race course is a beautiful course and one that starts in downtown and runs to Fort Bragg. One of the few races out there that gives you that ability to run thru a military base. Now this just isn't any military base this is one of the largest in the world and home to the 82nd Airborne and multiple Special Operations units. This base is sprawling with beautiful scenery and statues. You will run down famous streets that the 82nd Airborne has answered the call and defended our country. You truly get a patriotic and honored feeling running along these famous pathways so many have run down before.</span></div>
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<span style="font-size: large;"> Well that about wraps up my All American Speech, lol. I wish you all the best. I am off to a 50+ Mile weekend, I will be running the Sheep Mountain 50. We will see how this old body holds up after a minor surgery two weeks but if my goal is anything it is to push myself as far as I can and finish. Run when I can and walk when I can't. I hope you all are interested in the All American Marathon and hope to see you on the course!</span><br />
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<span style="font-size: large;">Sean-</span><br />
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<span style="font-size: large;"><br /></span>Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0tag:blogger.com,1999:blog-530064449896837070.post-3736306499346357672016-07-02T10:50:00.003-07:002016-07-02T10:51:34.137-07:00<blockquote class="tr_bq" style="text-align: center;">
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<br />
<div align="center" class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=530064449896837070" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=530064449896837070" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=530064449896837070" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><b><u><span style="font-family: "times"; font-size: 24.0pt;">Hats and Socks and Hats</span></u></b></div>
</blockquote>
<br />
<blockquote class="tr_bq" style="text-align: center;">
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<span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
<div align="center" class="MsoNormal">
<span style="font-family: "times"; font-size: 16.0pt;"> So one of the
biggest struggles, besides getting out of bed, as an "athlete" is
coping with an injury. I had a minor surgery two weeks ago and it really took a
little out of me. My issue was I could run until the stitches healed or were
absorbed by the body, NOMNOM. So that gave me a lot of time to work on some of
the Thumbs Up Runners Unique merchandise. <o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"> The Red, White, and Blue hat
was a top pick (along with the black) from a lot of viewers, fans, and friends
who were able to cast a vote, ballot, or selection. Personally I love the RWB Hat
and haven't taken mine off in two days since the order arrived. So the past
couple days I had been looking at these orders and looking at marketing and
trying to figure out if the hat drives people to Thumbs Up Runners or is the
hat a stand-alone piece that we build a site to drive people to the Hats? Well
BOCO Gear did an awesome job on them so it is hard to say if it is a standalone
piece as I don't want to be a designer or a fashion expert. So it is safe to
say this will be a piece of our future and it will be used to help market and
used to help promote but also we will come up with other unique designs and
logos ideas to keep things fresh and incorporate the views of our followers.
When it comes down to it I don't make the hats for me to wear around the house
or out on the trails of Colorado Springs. I make the hats so you the runner can
wear them out and about. Just like the socks that are below and are still being
developed.<o:p></o:p></span></div>
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<a href="https://www.blogger.com/blogger.g?blogID=530064449896837070" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=530064449896837070" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=530064449896837070" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: "times"; font-size: 16.0pt;"> The Socks are being done with a
couple partners right now and we are trying to perfect the right sock for the
athlete and the active person. We are also exploring several ideas like the
pink sock for example. Something near and dear to all of us is Cancer and how
it affects us, our loved ones, and even our pets. It is a nasty thing that we
have to fight thru and fight for a cause. My thoughts for the pink socks are to
donate all the profits but 1$ and Shipping to the American Cancer Association
on behalf of Thumbs Up Runners. I think it is a worthy cause and something we
really want to work on. So let’s do the math, and this is all hypothetical, if
a sock costs 10$ I sell for 20$ and shipping is 5$ then you see 9$ goes to the
American Cancer Association. Just one of the thoughts I had while laying around
the house and would love to hear your thoughts on that. Other ideas and
interests of Thumbs Up Runners are tackling childhood obesity, taking care of
our Veterans, and also looking out for those lots, abandoned, and stray pets.<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"> So the past two weeks have got
me socially say on all the forms of media. I have a renewed interest in our
products but more tying them to a goal or a greater cause than just the
company. I have also seen a growth in our followers and please if you aren't
following us on Twitter, Instagram, Facebook, or Google + then look us up
Thumbs Up Runners or #Thumbsuprunners and also visit our vastly changing and
ever growing webpage. WWW.Thumbsuprunners.com<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">Sean<o:p></o:p></span></div>
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Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0tag:blogger.com,1999:blog-530064449896837070.post-82768500467228643362016-07-01T09:07:00.001-07:002016-07-01T09:07:13.808-07:00Incline<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/cWUts6LT6BU" width="480"></iframe>Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0tag:blogger.com,1999:blog-530064449896837070.post-39310788248829426642016-06-26T20:29:00.000-07:002016-06-26T20:29:25.024-07:00<div style="text-align: center;">
<b><u>Leadville Marathon 18 June 2016</u></b></div>
I wanted to take a couple minutes and first explore this new blog and check out how it can help Thumbs Up Runners (TUR) but also how I can share ideas and stories about races I ran. In this case we are going to talk about the Leadville Marathon. For my Blog format I am going to break it down into five parts with an overall ranking. these parts are 1) Race Organization and Registration 2) Race Course 3) Race Course Support 4) Expo and associated events and finally the one people look at the most 5) Race Bling, Swag, and awards. So this should set the tone for the numerous races I will be running and ran in the past. But using these 5 categories we will assign each category a 1-5 ranking and then when you combine them you can see the overall score. So on with it.<br />
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1) Leadville is run by Lifetime Fitness and they really have a good product they put together that is well supported by a great staff and a easy to use website. this makes signing up for the events quite easy. You can also sign up for race updates and you will get notices to sign up for races if you forget. This is my fourth Lifetime/Leadville Race Series event I have run and the bottom line is when you participate in the race you feel part of the family. They go to extra ordinary lengths to bring you in and make you feel ten foot tall and bullet proof. there is no animosity towards other races just a good ole family feeling. 5 of 5 Thumbs Up.<br />
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2) The Leadville Marathon course was a challenging course with two significant climbs. one you knew about (Mosquito Pass) and the other you kind of forgot about until late around mile 19-20 then you remembered that nasty, rocky, trail straight up for over a mile. I actually enjoyed the climb up Mosquito because of the amazing views and the traffic kept you focused on moving. This climb was in the woods with heat searing you and just wasn't a fun thirty minutes or so!! Now the overall course was a mix of trails 3-4 people wide to a couple areas where you were a little more narrow. Most of the trails were multi-purpose trails and not your smooth single track or technical trails. So after about 3 hours of running on rocks and little pebbles the bottoms of my feet weren't amused. That being said the views made up for the trails and the view on top of Mosquito Pass was AMAZING!! 4 of 5 Thumbs Up.<br />
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3) Race Course Support for Leadville Rase Series events are hands down one of the best experiences you will see in any trail race. You know that each time you hit an aid station you are going to have people rush you and take your bottles and fill them up for you. They have plenty of items for food and hydration but they also have your sun block, vaseline, and bio-freeze material at every station. Leadville has also stepped up their recycling program and you really have one or two folks at each aid station digging thru trash and sorting it. Basically leaving the area better than when we started. Which is not easy for 300 plus runners! The markings were spot on and the start and finish personnel were courteous and helped you get where you needed to. 4 of 5 Thumbs Up.<br />
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4) The only real issues with some of these smaller events, if you consider it an issue, is you don't get the bazillion vendors hocking their wares. me I personally like the small feel of a race and enjoy the relative calm before and after a race without having to rush from one vendor to the next. You know what you did get a this race? You got two free beers and I checked into that Vendor and had myself a nice Cider to cool down with. I didn't really explore any of the other vendors on site and unless it is like a Chicago or Los Angeles Marathon where I am sole going thru the expo I prefer to keep my experiences to zilch. 3 of 5 Thumbs Up.<br />
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5) The thing that Leadville also does right is they give away good and practical gifts. First you are going to kick a nice kick ass heavy medal. Then you are going to get something cool too. This year we got some nice camp style coffee mugs, see below. For the 100 you get a nice belt buckle and for the 10K you got a small ceramic travel mug. Leadville knows how to take care of their runners but also get their brand on something you will use daily! Now the shirts this year were a light blue and really took me down a notch. I wasn't a big fan of the design but hey its a technical shirt. Just not one I am going to wear on training runs much. 3.5 of 5 Thumbs Up.<br />
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So overall thanks for bearing with me on my first blog. Hopefully we will take this over to our website (www.thumbsuprunners.com) where we can expand on our race stories and you to can rank and rate your races. if you aren't following us on Twitter, Facebook, or Instagram check us out and look up ThumbsUpRunners. Thanks and remember 'Live free Run Free.'<br />
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Thumbs Up Runnershttp://www.blogger.com/profile/17503363185391305533noreply@blogger.com0Colorado Springs, CO, USA38.8338816 -104.821363438.4383081 -105.4668104 39.229455099999996 -104.17591639999999