So, this is my first attempt at a home made version of Jocolat Coffee.
1 1/2 cup Pitted Dates
1/2 cup walnuts
1/2 cup raw almonds
2/3 cup unsweetened coconut flakes
6T cocoa powder
2T espresso beans (ground on the finest setting of the burr mill grinder)
4T coconut oil
2T coconut butter
I processed all of it in the food processor until it started to bind together. The taste is amazing and very intense.
Spread in a cookie sheet, refrigerate for a little while, then cut into bars. 12 - 15 servings
Friday, March 9, 2012
Saturday, February 25, 2012
more workout notes
Monday, February 20, 2012
Exercise Sets Reps Weight
1 walking lunges 1 10 20.0 lb
2 walking lunges 2 10
3 Standing calf raise 3 10 42.0 lb
4 Overhead Press Barbell 3 10 42.0 lb
5 Bent over Barbell row 3 10 42.0 lb
6 leg raises 3 15
7 stiff legged Barbell deadlift 3 10 20.0 lb
8 Bench Press Barbell 3 10 42.0 lb
9 Upright Row Barbell 3 10 42.0 lb
10 Plank, front straight arm 3 2:30 in duration
11 plank, side straight arm 3 1:00 in duration right arm
12 plank, side straight arm 3 1:00 in duration left arm
I had to dump the weights on the 2nd and 3rd set of lunges. Left IT and glute still sore. Also, dropped the front plank to 2:30 so I could make sure to get through all of the repeats.
Overall, a pretty good workout. Worked out fasted, didn't start until 8:30 pm, so going to bed hungry.
Thursday, February 23, 2012
Exercise Sets Reps Weight
1 walking lunges 3 10
2 Standing calf raise 3 10 42.0 lb
3 Overhead Press Barbell 3 10 42.0 lb
4 Bent over Barbell row 3 10 42.0 lb
5 leg raises 3 15
6 stiff legged dumbell deadlift 3 10 20.0 lb
7 Bench Press Barbell 3 10 42.0 lb
8 Upright Row Barbell 3 10 42.0 lb
9 Plank, front straight arm 3 2:30 in duration
10 plank, side straight arm 3 1:00 minutes right arm
11 plank, side straight arm 3 1:00 left arm
planks are getting more difficult. 3rd Strength training workout this new cycle.
Was supposed to be getting some walking/running done during the week too, but I just didn't push it.
Saturday, February 25, 2012
Stephen F. Austin State Park. In a word - Awesome! Wildlife sightings today: barred owl, pileated woodpecker, several pair of cardinals, and LOTS of deer and raccoon tracks in the mud, but no actual sightings.
did some running the first hour... 4.61 miles
second hour mostly walking... 4.15 miles
last 9:35 cool down... .6 miles
average pace 13:51
total distance: 9.35 miles; total time out 2:09:25
ate breakfast by 7 am, started the workout at 10:00, so I would call that fasted. post workout meal was a large hamburger patty, a large sweet potato and a little home made sauerkraut topped with horseradish mustard.
Again, I was supposed to lift weights this evening, but didn't push myself to do it. I am contemplating going out for some more muddy fun at the park tomorrow morning, but I still need to get that weight lifting workout in. Undecided for the moment.
Exercise Sets Reps Weight
1 walking lunges 1 10 20.0 lb
2 walking lunges 2 10
3 Standing calf raise 3 10 42.0 lb
4 Overhead Press Barbell 3 10 42.0 lb
5 Bent over Barbell row 3 10 42.0 lb
6 leg raises 3 15
7 stiff legged Barbell deadlift 3 10 20.0 lb
8 Bench Press Barbell 3 10 42.0 lb
9 Upright Row Barbell 3 10 42.0 lb
10 Plank, front straight arm 3 2:30 in duration
11 plank, side straight arm 3 1:00 in duration right arm
12 plank, side straight arm 3 1:00 in duration left arm
I had to dump the weights on the 2nd and 3rd set of lunges. Left IT and glute still sore. Also, dropped the front plank to 2:30 so I could make sure to get through all of the repeats.
Overall, a pretty good workout. Worked out fasted, didn't start until 8:30 pm, so going to bed hungry.
Thursday, February 23, 2012
Exercise Sets Reps Weight
1 walking lunges 3 10
2 Standing calf raise 3 10 42.0 lb
3 Overhead Press Barbell 3 10 42.0 lb
4 Bent over Barbell row 3 10 42.0 lb
5 leg raises 3 15
6 stiff legged dumbell deadlift 3 10 20.0 lb
7 Bench Press Barbell 3 10 42.0 lb
8 Upright Row Barbell 3 10 42.0 lb
9 Plank, front straight arm 3 2:30 in duration
10 plank, side straight arm 3 1:00 minutes right arm
11 plank, side straight arm 3 1:00 left arm
planks are getting more difficult. 3rd Strength training workout this new cycle.
Was supposed to be getting some walking/running done during the week too, but I just didn't push it.
Saturday, February 25, 2012
Stephen F. Austin State Park. In a word - Awesome! Wildlife sightings today: barred owl, pileated woodpecker, several pair of cardinals, and LOTS of deer and raccoon tracks in the mud, but no actual sightings.
did some running the first hour... 4.61 miles
second hour mostly walking... 4.15 miles
last 9:35 cool down... .6 miles
average pace 13:51
total distance: 9.35 miles; total time out 2:09:25
ate breakfast by 7 am, started the workout at 10:00, so I would call that fasted. post workout meal was a large hamburger patty, a large sweet potato and a little home made sauerkraut topped with horseradish mustard.
Again, I was supposed to lift weights this evening, but didn't push myself to do it. I am contemplating going out for some more muddy fun at the park tomorrow morning, but I still need to get that weight lifting workout in. Undecided for the moment.
Sunday, February 19, 2012
Workout Notes
The reason I am doing this? To keep me honest. I seriously need to do my strength training 3 times a week. I have, in the recent past, become a slacker. I got through a 50 mile race with little or no training, and scored a 2+ hour pr. That’s not how this ultramarathoning thing is supposed to work. I do know that I don’t have to do a whole lot of long distance training to do them. I really believe that heavy weight lifting, some high intensity sprinting, and some nice slow long walk/jogs will help more than trying to get in 60 – 80 miles a week.
Friday 2/17/12
Exercise Weight Reps Sets
1 walking lunge 20 10 3
2 calf raise 42 10 3
3 overhead presses 32 10 3
4 bent over rows 32 10 3
5 leg raises 0 15 3
6 stiff legged dead lift 20 10 3
7 bench presses, 32 10 3
8 upright rows, 32 10 3
9 front plank 3:00 1 3
10 rt plank 1:00 1 3
11 lt plank 1:00 1 3
Sunday, February 19, 2012
I ate a huge breakfast at around 8, drank several cups of coffee and went and visited with my mom for a couple of hours before she had to go to work.
When I got home, I prepared the rump roast I purchased yesterday by searing it, lightly sautéing the vegetables (carrots, onions, celery, turnips, mushrooms and a little garlic) and dropping it all in the crock pot.
Next, change clothes so I can get out for a longish walk/jog. It had been about four and one half hours since breakfast and I was planning on at least two hours, at most ten miles. I only took plain water to drink and one Endurolytes Fizz tablet with me. I should have no problem going up to ten miles fasted. I probably jogged 1.33 miles, racewalked 1 mile and powerwalked the rest of the first hour, completing 4.7 miles total. I kept the intensity up throughout and up until one hour forty minutes, consuming a little water about every 1.2 miles. I refilled the water bottle and added the Fizz, planning to slow down and enjoy the last 20 minutes of my walk. Good work today, no hamstring pain. 8.82 miles in 2 hours: Average Pace 13:37. I enjoyed a post workout meal of sirloin steak sautéed in lard from grass fed beef and a huge sweet potato.
I saw these lovely tame ducks at the park. I was wondering… do ducks naturally segregate? A flock of these crested ducks are always hanging out together, and then there was one. Mallard. All alone.
Friday 2/17/12
Exercise Weight Reps Sets
1 walking lunge 20 10 3
2 calf raise 42 10 3
3 overhead presses 32 10 3
4 bent over rows 32 10 3
5 leg raises 0 15 3
6 stiff legged dead lift 20 10 3
7 bench presses, 32 10 3
8 upright rows, 32 10 3
9 front plank 3:00 1 3
10 rt plank 1:00 1 3
11 lt plank 1:00 1 3
Sunday, February 19, 2012
I ate a huge breakfast at around 8, drank several cups of coffee and went and visited with my mom for a couple of hours before she had to go to work.
When I got home, I prepared the rump roast I purchased yesterday by searing it, lightly sautéing the vegetables (carrots, onions, celery, turnips, mushrooms and a little garlic) and dropping it all in the crock pot.
Next, change clothes so I can get out for a longish walk/jog. It had been about four and one half hours since breakfast and I was planning on at least two hours, at most ten miles. I only took plain water to drink and one Endurolytes Fizz tablet with me. I should have no problem going up to ten miles fasted. I probably jogged 1.33 miles, racewalked 1 mile and powerwalked the rest of the first hour, completing 4.7 miles total. I kept the intensity up throughout and up until one hour forty minutes, consuming a little water about every 1.2 miles. I refilled the water bottle and added the Fizz, planning to slow down and enjoy the last 20 minutes of my walk. Good work today, no hamstring pain. 8.82 miles in 2 hours: Average Pace 13:37. I enjoyed a post workout meal of sirloin steak sautéed in lard from grass fed beef and a huge sweet potato.
I saw these lovely tame ducks at the park. I was wondering… do ducks naturally segregate? A flock of these crested ducks are always hanging out together, and then there was one. Mallard. All alone.
Monday, February 6, 2012
Rocky Raccoon 50 mile MudFest 2012!
Hello Blog, have you missed me?
Let’s go ahead and dispense with the formalities. It rained. It was muddy. It was fun! The official results not posted yet.
Arrival at Huntsville State Park Friday at around 1:30 pm found Chris and Miles working hard at getting the aid station set up. My plan was to help them, so pitched in and helped wherever they directed me, including stringing strand after strand after strand of Christmas lights and hauling supplies from the lodge. Oh, and testing said Christmas lights while a torrential downpour was in progress… interesting, but stupid. We did everything we could so that all they really had to do was unload the perishable food in the morning and start cooking. I missed the pre-race briefing, but I ALWAYS read the race document so felt I was well prepared for the race the next day.
I am so lucky to have friends like Deborah Sexton! She organized the hotel room for the weekend and the Friday night pre-race dinner at the Farmhouse Café on 14th Street in Huntsville. As usual the NTTR group was very friendly and we had a nice chat (newbies and ultra veterans alike) before going back to the hotel to get our things ready for Saturday morning.
There were 5 ladies in one hotel room and there were no problems with everyone taking their turn in the restroom. LOL. As usual, I showered and put on my base layer and my socks before going to bed. I put my timing chip on the ankle strap, drank some water and went to bed. When we woke up Saturday morning, the storm going on outside was EPIC! That had been the forecast all week, and we paid to play, so let’s get this show on the road! The 100 mile race started at 6 am, and I arrived at the park in time to see them head out through the woods in the downpour. There were some friends who offered to crew for me because another one of their friends was running his first 50, so I found them and headed to the start at around 6:50, in plenty of time for the starting gun. It is customary to check in with the timing people prior to the start of this race, so I asked where the check-in table was located. When I was told that the timing chip was the check-in as we crossed the mat… I felt a huge pit in my stomach. I had forgotten my chip at the hotel. The stream of expletives that escaped my mouth was another EPIC occurrence at Rocky Raccoon 2012! I never thought to ask for another chip, so I RAN the half mile back to where my car was parked and DROVE back to the hotel to get my chip. It was the DUMBASS runner move of the day.
When I got back to the start line, I threw my car keys at the crew and headed out to the trail. As I passed the timing tent I said, I guess we can start when we are good and ready, right? I was so angry, I think I started with 16 or 17 minutes on the clock, and I had a pretty serious time goal as far as I was concerned, having emailed a pace chart for a 13:20 finish to all my friends with a note that stated “no Crazy outfits this time, I am serious.” Starting the race late does not really qualify as serious, right? As I headed out to join 700 other crazy folks on the trail, I just tried to forget how stupid I felt and focus on the task at hand. I don’t usually run much, but planned to run/walk this race. The 50 mile course is 3 16.67 mile loops and the plan was to finish each loop as close to 4:26 as I could, that would give me an average pace of 16:00 per mile. My finish time for the previous two 50 milers I completed was around 16:45, for an average pace of 20:06; so, if I completed this one according to plan, the PR would be another EPIC occurrence at Rocky Raccoon 2012. Since I don’t have official results and splits, the part of the story where I talk about my loop times will be estimated.
Back to the story – It was not long before I encountered the first of many mud pits on the trail. No worries, the rain had slowed down by the time I started, and I expected the mud, so I just plowed right through it. Trying to go around would just slow me down, and I had some lost time to make up. When shooting for an average pace of 16:00 per mile in a trail race with an aid station every 3 to 5 miles, you need to move faster than that in order to take a minute or two to stop at the station, refill your water bottle, use the potty if necessary and then get the heck out again. I was not fooling around, just refill and run on. The mud… did I mention the mud? 700 other folks had already plowed through the mud pits once before I got to them. Every one was sloppier than the one before. The spot I was most worried about was right after crossing the dam. There was lots of slipping and sliding going on there. I almost sat down and used the hill like a sliding board, but chose to ski on my running shoes instead. I was hitting most of my miles in the 13:00 to 14:00 minute range, so totally making up for the time I lost at the start! Of course, my bad attitude for starting late was catching up with me and my back was tightening up causing my sciatica to kick in. I know, you’re not supposed to talk on the cell while you are in a race, but I called Melissa, my friend and ultra-massage therapist. She gave me some tips on how to release my lower back, which I planned to do at the end of the first loop, or risk having to drop due to the sciatica. I kept powering through and finished the first loop somewhere around 4:00, giving me plenty of time to clean the mud out of my shoes, clean my feet and put on dry socks, and lay on the ground to fix my back.
Headed back out on the trail for loop 2, right on schedule, and very proud I had made up for lost time. Aid stations are packed with ultra fare, which I am not sorry to say, is mostly JUNK. Since starting the Paleo diet a year ago, I just don’t eat ramen noodles, cookies, crackers, pretzels, candy, quesadillas and pancakes. I also don’t drink soda or Gatorade. So, I brought along my pre-mixed ultra fuel (pureed sweet potatoes, dates, pineapple juice, egg white protein powder, coconut oil, cinnamon, ginger, and a little sea salt all blended together and poured into my fuel belt bottles) and some home made pemmican bars. I did use some Hammer gel and Endurolytes too; it IS a race after all. The nutrition and hydration went pretty well, though I did need to pee twice during each loop. The good thing is I never had any cramping during or after the race, and I knew what to do if my hands started to swell. This time right after passing the dam, I encountered a huge tree that had fallen across the trail sometime after I completed the first loop. The conversation that resulted was hilarious. Most folks thought they just forgot seeing it the first time around. I am just thankful no ultra runners were injured when the tree fell! About half way through the second loop, my back loosened up and I was really able to embrace the raccoon and the mud! A couple of times, I shouted… “I’m five years old!!!” There was one good thing about the mud: the water was cold, so it was like a built in ice pack every 30 minutes or so, so no foot problems. Second loop finished in about 4:30, including the stop to change shoes at the end… still right on schedule.
Almost left for loop #3 without the water bottle… thanks again, crew!!! Headed out, knowing I was going to meet my second goal of finishing the race in fewer than 14 hours! My back was better, there was no more pain in my left IT band, calf and hamstring, I had my music back and charged up for the last loop, and I had my headlamp ready for when darkness fell! Nothing could go wrong from here! The best thing of all was approaching the Park Road Aid station in the dark and seeing those Christmas lights that I had helped string the day before! I knew my friends from Houston would be there to cheer me on to the finish! They even had a true Paleo snack for me: almond stuffed, bacon wrapped dates! They made my day and when I asked the time of day because I couldn’t see my Garmin anymore, I took off for the finish in high spirits! The crew expected to see me at about 9pm, just making my 14 hour gun time goal, but when I saw the clock as I sprinted to the finish; it read 13:38 hours (8:38 pm). OH, MY GOD!!! If I had started the race at 7 am along with everyone else, I would have finished at a clock time of 13:21 or 13:22, just a minute or two over my “blue sky” time goal. I never really dreamed I could do 50 miles in those tough conditions that quickly! I know in the grand scheme, and compared to fast runners my age, it’s not a big deal, but to PR by 3+ hours in a 50 mile race – well that’s freaking HUGE! So, I finish, and my crew is nowhere to be found… they are off cooking pork fajitas so their friend and I will have some hot protein to eat at the finish. I got my medal and my hugs (thanks Deb and Janice), and headed out to hot food and to revel in my personal win!
Back to the hotel, shower, sleep a few hours and prepare to work the aid station Sunday morning so I could help the later 100 mile finishers see their way down the trail with some hot food and words of encouragement.
What a great way to spend the weekend!
Music notes during the race:
At 10 miles – Sublime “40oz to Freedom” No - 40 miles to freedom!
At dusk – Opeth “Harlequin Forest” (They are the trees, rotten pulp inside, never well)
Sorry so long for a measly 50 miles, but they are my thoughts to share if you wish to read them. Thanks… malvs2walk (and sometimes she runs!)
Let’s go ahead and dispense with the formalities. It rained. It was muddy. It was fun! The official results not posted yet.
Arrival at Huntsville State Park Friday at around 1:30 pm found Chris and Miles working hard at getting the aid station set up. My plan was to help them, so pitched in and helped wherever they directed me, including stringing strand after strand after strand of Christmas lights and hauling supplies from the lodge. Oh, and testing said Christmas lights while a torrential downpour was in progress… interesting, but stupid. We did everything we could so that all they really had to do was unload the perishable food in the morning and start cooking. I missed the pre-race briefing, but I ALWAYS read the race document so felt I was well prepared for the race the next day.
I am so lucky to have friends like Deborah Sexton! She organized the hotel room for the weekend and the Friday night pre-race dinner at the Farmhouse Café on 14th Street in Huntsville. As usual the NTTR group was very friendly and we had a nice chat (newbies and ultra veterans alike) before going back to the hotel to get our things ready for Saturday morning.
There were 5 ladies in one hotel room and there were no problems with everyone taking their turn in the restroom. LOL. As usual, I showered and put on my base layer and my socks before going to bed. I put my timing chip on the ankle strap, drank some water and went to bed. When we woke up Saturday morning, the storm going on outside was EPIC! That had been the forecast all week, and we paid to play, so let’s get this show on the road! The 100 mile race started at 6 am, and I arrived at the park in time to see them head out through the woods in the downpour. There were some friends who offered to crew for me because another one of their friends was running his first 50, so I found them and headed to the start at around 6:50, in plenty of time for the starting gun. It is customary to check in with the timing people prior to the start of this race, so I asked where the check-in table was located. When I was told that the timing chip was the check-in as we crossed the mat… I felt a huge pit in my stomach. I had forgotten my chip at the hotel. The stream of expletives that escaped my mouth was another EPIC occurrence at Rocky Raccoon 2012! I never thought to ask for another chip, so I RAN the half mile back to where my car was parked and DROVE back to the hotel to get my chip. It was the DUMBASS runner move of the day.
When I got back to the start line, I threw my car keys at the crew and headed out to the trail. As I passed the timing tent I said, I guess we can start when we are good and ready, right? I was so angry, I think I started with 16 or 17 minutes on the clock, and I had a pretty serious time goal as far as I was concerned, having emailed a pace chart for a 13:20 finish to all my friends with a note that stated “no Crazy outfits this time, I am serious.” Starting the race late does not really qualify as serious, right? As I headed out to join 700 other crazy folks on the trail, I just tried to forget how stupid I felt and focus on the task at hand. I don’t usually run much, but planned to run/walk this race. The 50 mile course is 3 16.67 mile loops and the plan was to finish each loop as close to 4:26 as I could, that would give me an average pace of 16:00 per mile. My finish time for the previous two 50 milers I completed was around 16:45, for an average pace of 20:06; so, if I completed this one according to plan, the PR would be another EPIC occurrence at Rocky Raccoon 2012. Since I don’t have official results and splits, the part of the story where I talk about my loop times will be estimated.
Back to the story – It was not long before I encountered the first of many mud pits on the trail. No worries, the rain had slowed down by the time I started, and I expected the mud, so I just plowed right through it. Trying to go around would just slow me down, and I had some lost time to make up. When shooting for an average pace of 16:00 per mile in a trail race with an aid station every 3 to 5 miles, you need to move faster than that in order to take a minute or two to stop at the station, refill your water bottle, use the potty if necessary and then get the heck out again. I was not fooling around, just refill and run on. The mud… did I mention the mud? 700 other folks had already plowed through the mud pits once before I got to them. Every one was sloppier than the one before. The spot I was most worried about was right after crossing the dam. There was lots of slipping and sliding going on there. I almost sat down and used the hill like a sliding board, but chose to ski on my running shoes instead. I was hitting most of my miles in the 13:00 to 14:00 minute range, so totally making up for the time I lost at the start! Of course, my bad attitude for starting late was catching up with me and my back was tightening up causing my sciatica to kick in. I know, you’re not supposed to talk on the cell while you are in a race, but I called Melissa, my friend and ultra-massage therapist. She gave me some tips on how to release my lower back, which I planned to do at the end of the first loop, or risk having to drop due to the sciatica. I kept powering through and finished the first loop somewhere around 4:00, giving me plenty of time to clean the mud out of my shoes, clean my feet and put on dry socks, and lay on the ground to fix my back.
Headed back out on the trail for loop 2, right on schedule, and very proud I had made up for lost time. Aid stations are packed with ultra fare, which I am not sorry to say, is mostly JUNK. Since starting the Paleo diet a year ago, I just don’t eat ramen noodles, cookies, crackers, pretzels, candy, quesadillas and pancakes. I also don’t drink soda or Gatorade. So, I brought along my pre-mixed ultra fuel (pureed sweet potatoes, dates, pineapple juice, egg white protein powder, coconut oil, cinnamon, ginger, and a little sea salt all blended together and poured into my fuel belt bottles) and some home made pemmican bars. I did use some Hammer gel and Endurolytes too; it IS a race after all. The nutrition and hydration went pretty well, though I did need to pee twice during each loop. The good thing is I never had any cramping during or after the race, and I knew what to do if my hands started to swell. This time right after passing the dam, I encountered a huge tree that had fallen across the trail sometime after I completed the first loop. The conversation that resulted was hilarious. Most folks thought they just forgot seeing it the first time around. I am just thankful no ultra runners were injured when the tree fell! About half way through the second loop, my back loosened up and I was really able to embrace the raccoon and the mud! A couple of times, I shouted… “I’m five years old!!!” There was one good thing about the mud: the water was cold, so it was like a built in ice pack every 30 minutes or so, so no foot problems. Second loop finished in about 4:30, including the stop to change shoes at the end… still right on schedule.
Almost left for loop #3 without the water bottle… thanks again, crew!!! Headed out, knowing I was going to meet my second goal of finishing the race in fewer than 14 hours! My back was better, there was no more pain in my left IT band, calf and hamstring, I had my music back and charged up for the last loop, and I had my headlamp ready for when darkness fell! Nothing could go wrong from here! The best thing of all was approaching the Park Road Aid station in the dark and seeing those Christmas lights that I had helped string the day before! I knew my friends from Houston would be there to cheer me on to the finish! They even had a true Paleo snack for me: almond stuffed, bacon wrapped dates! They made my day and when I asked the time of day because I couldn’t see my Garmin anymore, I took off for the finish in high spirits! The crew expected to see me at about 9pm, just making my 14 hour gun time goal, but when I saw the clock as I sprinted to the finish; it read 13:38 hours (8:38 pm). OH, MY GOD!!! If I had started the race at 7 am along with everyone else, I would have finished at a clock time of 13:21 or 13:22, just a minute or two over my “blue sky” time goal. I never really dreamed I could do 50 miles in those tough conditions that quickly! I know in the grand scheme, and compared to fast runners my age, it’s not a big deal, but to PR by 3+ hours in a 50 mile race – well that’s freaking HUGE! So, I finish, and my crew is nowhere to be found… they are off cooking pork fajitas so their friend and I will have some hot protein to eat at the finish. I got my medal and my hugs (thanks Deb and Janice), and headed out to hot food and to revel in my personal win!
Back to the hotel, shower, sleep a few hours and prepare to work the aid station Sunday morning so I could help the later 100 mile finishers see their way down the trail with some hot food and words of encouragement.
What a great way to spend the weekend!
Music notes during the race:
At 10 miles – Sublime “40oz to Freedom” No - 40 miles to freedom!
At dusk – Opeth “Harlequin Forest” (They are the trees, rotten pulp inside, never well)
Sorry so long for a measly 50 miles, but they are my thoughts to share if you wish to read them. Thanks… malvs2walk (and sometimes she runs!)
Thursday, November 10, 2011
Rocky Raccoon 25k Race Report and some other junk…
Huntsville State Park, oh how I love this place! I think I would spend some time there every weekend if it were not a 100-mile drive from my home.
I woke up at 3am on November 5, 2011, made the coffee and put my race gear in the car. Thankfully, I had leftover scrambled eggs and deer sausage left over from dinner the night before, so I did not have to worry with that. I just warmed it up and headed the Honda in a northeasterly direction at about 4am!
I ate my breakfast promptly at 5am, as my race started at 7am. I planned to run as much as was humanly possible for me in order to finish the race in a respectable time (for me). Typically, I am not a runner, but a walker/racewalker. Everyone knows that racewalking is not possible on the heavily root covered trails at Huntsville, so I usually run a little when I race there. This day was going to be different because I have been waging an internal battle with myself: Do I want to be a competitive master’s racewalker, or am I really just doing the racing because it is fun?
Packet and chip pick up was very efficient and organized! East Texas Ultra Runners Paul Stone and his crew always put on a great event. Bib #181 seemed like a good one… I watched the start of the 50k at 6am, and then walked back to my car to get my race gear assembled.
It was still a little dark outside when the race started and a friend had forgotten to bring a light. I jogged slowly from the start so the friend could benefit from my flashlight. When the sun came up enough for all of us to see the trail without the light, I bid my friend farewell and began to tear up the trail. I say that with tongue in cheek, because an average 13:00 per mile pace is not necessarily tearing up the trail. However, for me, maintaining that pace for 25k would be a huge pr (personal record) for this distance on trails. I was feeling fine, the temperature was in the 40’s for the start and it was a beautiful day! I finally figured out what caused my electrolyte problem in the past (too many Endurolytes and not enough water) so I made that adjustment. My race fuel was Hammer espresso gel/chocolate gel mixed with 2T Now Egg White Protein powder and a little coconut oil. I had a handheld water bottle filled with Heed that I refilled at the aid stations. Sadly, I left my little flashlight at the first aid station. That flashlight served me well through Tejas Trails Kapt’n Karls 3 race series, so I guess I will have to go buy another one. It is very bright and easy to carry because it came with a wrist strap. I cannot imagine what made me walk off and leave it.
Back to the trail… I was having fun and really pushing myself, passing back and forth with a couple of runners who were about my speed. There were a couple of moments where I began plodding along, not really feeling in to the race. I had to tell myself to pick up the pace because a friend, Erin Taylor-Talcott, has recently enlightened me. She got something from our conversations that I had not noticed. It is a mental thing that happens to me about 2/3 to 3/4 of the way into my races no matter the distance. I start to feel fatigued and disgusted with myself, and I always slow down only to pick up the pace after a mile or so of feeling bad. If it were a nutritional problem, it would be time based or even based on a specific distance. I think it is my mind telling my body I suck, and I will never get any better at this thing called racing. Every time I started to plod, I would tell myself “Run, Dammit! You can do better than this.” I would run until I HAD to walk again, uphill or downhill, it did not matter.
Finally, I arrived at the H-T Rex aid station, 2.8 miles from the finish. I had been drinking more water this race, so had to use the porta-can. I looked at my watch and saw I was only 2:52 into the race, so I mugged for a photo (thanks Mariela) and ran up the hill to cover the last section of the trail. A little history about my Rocky Raccoon 25k finishes: the first time I did this race in 2008 I walked the whole thing in 3:36; the second time I did it in 2010 I ran/walked it in 3:43 (the running slowed my overall finish time); this time I ran/walked it in 3:22. I am soooo proud of this! It is only a 14 minute pr for the distance on trails, but if you consider my run/walk improvement of 21 minutes, that is a substantial improvement!
Race photos can be found here for a while... Your Sporting Image and enter bib #181.
Now for the other junk:
I would not be where I am right now had I not changed my lifestyle from Standard American Diet to Paleo Diet. NO QUESTION. I effortlessly lost 35 pounds; I eat as much as my body wants to be fed, as long as there are no grains, legumes or processed foods, very little fruit, occasional full fat Greek yogurt, and plenty of coconut oil, good quality meats and lots of veggies. I maintain this weight loss without food logging which is a definite plus. I do not have to kill myself exercising, and still get pr’s. I can lift heavier things without worrying about straining my back. My total body composition is changing. I am no longer an apple shaped woman. My waistline continues to get smaller even though I am not losing any more weight.
The question I have to answer now is this: Do I want to put the additional stress in my life that trying to be a competitive master’s racewalker will cause? I started doing marathons because I really enjoy them, and gave me a good reason to try to maintain my fitness level so that I will continue to enjoy them when I participate. Then I found ultra marathons and trail races. Those are my favorite, because even the elite athletes are welcoming to the whole crowd, even if it takes you twice as long to finish the race as it does them.
I am going to go back in time a little. My husband and I used to have a weekend drag racing car. He worked on it, and I raced it. That was so much fun, from the burnout, to staging the car at the Christmas tree! The adrenaline rush of taking off and speeding down the strip does not compare to anything I have ever done, or will ever do again. The problem with drag racing is you can be as fast as you can afford to be. I was really good with my reaction time. If .500 was perfect, I was usually in the range of .501 to .510. The other drivers all tried their best to goad me into going in for the dial-in and competing against them. Everyone pitches in some money, and you predict your finish time, the one closest to the “dial-in” wins the pot. It was not long after that, we sold the car and stopped going to the drag strip. When I thought about competing, the fun was all lost.
I would appreciate a little feedback… I have not written anything for the blog in a long time, mainly because I have been going over this compete vs. participate dilemma for a long time. I may come back and add a photo and a couple of links later, but really needed to get this off my mind.
I woke up at 3am on November 5, 2011, made the coffee and put my race gear in the car. Thankfully, I had leftover scrambled eggs and deer sausage left over from dinner the night before, so I did not have to worry with that. I just warmed it up and headed the Honda in a northeasterly direction at about 4am!
I ate my breakfast promptly at 5am, as my race started at 7am. I planned to run as much as was humanly possible for me in order to finish the race in a respectable time (for me). Typically, I am not a runner, but a walker/racewalker. Everyone knows that racewalking is not possible on the heavily root covered trails at Huntsville, so I usually run a little when I race there. This day was going to be different because I have been waging an internal battle with myself: Do I want to be a competitive master’s racewalker, or am I really just doing the racing because it is fun?
Packet and chip pick up was very efficient and organized! East Texas Ultra Runners Paul Stone and his crew always put on a great event. Bib #181 seemed like a good one… I watched the start of the 50k at 6am, and then walked back to my car to get my race gear assembled.
It was still a little dark outside when the race started and a friend had forgotten to bring a light. I jogged slowly from the start so the friend could benefit from my flashlight. When the sun came up enough for all of us to see the trail without the light, I bid my friend farewell and began to tear up the trail. I say that with tongue in cheek, because an average 13:00 per mile pace is not necessarily tearing up the trail. However, for me, maintaining that pace for 25k would be a huge pr (personal record) for this distance on trails. I was feeling fine, the temperature was in the 40’s for the start and it was a beautiful day! I finally figured out what caused my electrolyte problem in the past (too many Endurolytes and not enough water) so I made that adjustment. My race fuel was Hammer espresso gel/chocolate gel mixed with 2T Now Egg White Protein powder and a little coconut oil. I had a handheld water bottle filled with Heed that I refilled at the aid stations. Sadly, I left my little flashlight at the first aid station. That flashlight served me well through Tejas Trails Kapt’n Karls 3 race series, so I guess I will have to go buy another one. It is very bright and easy to carry because it came with a wrist strap. I cannot imagine what made me walk off and leave it.
Back to the trail… I was having fun and really pushing myself, passing back and forth with a couple of runners who were about my speed. There were a couple of moments where I began plodding along, not really feeling in to the race. I had to tell myself to pick up the pace because a friend, Erin Taylor-Talcott, has recently enlightened me. She got something from our conversations that I had not noticed. It is a mental thing that happens to me about 2/3 to 3/4 of the way into my races no matter the distance. I start to feel fatigued and disgusted with myself, and I always slow down only to pick up the pace after a mile or so of feeling bad. If it were a nutritional problem, it would be time based or even based on a specific distance. I think it is my mind telling my body I suck, and I will never get any better at this thing called racing. Every time I started to plod, I would tell myself “Run, Dammit! You can do better than this.” I would run until I HAD to walk again, uphill or downhill, it did not matter.
Race photos can be found here for a while... Your Sporting Image and enter bib #181.
Now for the other junk:
I would not be where I am right now had I not changed my lifestyle from Standard American Diet to Paleo Diet. NO QUESTION. I effortlessly lost 35 pounds; I eat as much as my body wants to be fed, as long as there are no grains, legumes or processed foods, very little fruit, occasional full fat Greek yogurt, and plenty of coconut oil, good quality meats and lots of veggies. I maintain this weight loss without food logging which is a definite plus. I do not have to kill myself exercising, and still get pr’s. I can lift heavier things without worrying about straining my back. My total body composition is changing. I am no longer an apple shaped woman. My waistline continues to get smaller even though I am not losing any more weight.
The question I have to answer now is this: Do I want to put the additional stress in my life that trying to be a competitive master’s racewalker will cause? I started doing marathons because I really enjoy them, and gave me a good reason to try to maintain my fitness level so that I will continue to enjoy them when I participate. Then I found ultra marathons and trail races. Those are my favorite, because even the elite athletes are welcoming to the whole crowd, even if it takes you twice as long to finish the race as it does them.
I am going to go back in time a little. My husband and I used to have a weekend drag racing car. He worked on it, and I raced it. That was so much fun, from the burnout, to staging the car at the Christmas tree! The adrenaline rush of taking off and speeding down the strip does not compare to anything I have ever done, or will ever do again. The problem with drag racing is you can be as fast as you can afford to be. I was really good with my reaction time. If .500 was perfect, I was usually in the range of .501 to .510. The other drivers all tried their best to goad me into going in for the dial-in and competing against them. Everyone pitches in some money, and you predict your finish time, the one closest to the “dial-in” wins the pot. It was not long after that, we sold the car and stopped going to the drag strip. When I thought about competing, the fun was all lost.
I would appreciate a little feedback… I have not written anything for the blog in a long time, mainly because I have been going over this compete vs. participate dilemma for a long time. I may come back and add a photo and a couple of links later, but really needed to get this off my mind.
Monday, August 8, 2011
The Falls… 2nd in the Capt’n Karls 3 Race Series (8/6/2011)
So, I recklessly signed up for The Falls and The Shoe before I had even completed Ink’s Lake. The reason I say it was reckless? I might be doing a lot better at these 30k events if I would TRAIN for them. LOL
I tried to sleep late on Saturday morning so I would not get sleepy on the trail after dark and do a face plant. I ended up getting up at about 7:30. That would just have to do. Got up, got dressed and had to drive to Sugarland to pick up some raw dairy from a wonderful farmer, I bought the fresh heavy cream, fresh yogurt, and fresh butter, then headed back home to finish packing the car for the night race.
I think I left home at about 1:30, and then realized I had forgotten my Heed. I was not too far from home, so I went back to get it, and forgot the sleeping bag I was intending to bring. Oh, well, I would just have to nap in my chair after the race was over. For some reason, I keep thinking it takes me 2 hours to drive to Austin, but when I am headed just into town on 71, I get to the airport in about 1:35. Good! I picked up Deborah at her hotel; we put her stuff in the car and headed west toward Pedernales Falls. It is not a bad drive, and we made it to the park early enough to get our stuff settled and rest a while before the planned 7:15 start of the 30k. There was one lone tree, and runners were gathered around it like cows on a hot day, looking for the one place that was shaded in the pasture! We listened to the briefing for the 60k runners as we were following the same course as they were. They started at 7:00.
The race started on time, and we were off on the dusty trail. I knew I would have sinus trouble all night because it was soooo dry out there. We still have not had a drop of rain and the river was completely dry. Anyway, I was trying out my newest fueling recipe. Egg white protein mixed with hammer gel and a little coconut oil. It didn’t cause any stomach problems at all. I wore my camel back for hydration in this race because the aid stations were not evenly spaced on the course. The biggest problem with the camel back is that I have had a neck/shoulder problem for a while, and when my body found out I would be using the camel back, it rebelled and the shoulder pain flared up. Oh well… pain is relative to what we are willing to endure in order to spend the night on the trails with 300 or so other crazy folk! I was, however, glad to have that camel back, especially when I was able to keep it filled with ice (thanks volunteers!), it helped keep me cool!
I started out running a little when I could. I heard that this was a little less difficult than Ink’s Lake, but for someone who does a little running and a lot of walking, it was just as difficult. The loose rocks on the steep inclines were a challenge for me. I was having a great time anyway, and I didn’t really get too hot to be uncomfortable. At times, there was a nice breeze! The aid stations were just as we were told they would be… cold water at the first one, then a full service aid station at the second one (we re-visited it for the 3rd stop), then cold water only at the last one.
I started to have leg cramps again about 12 miles in. I don’t know what is causing this… maybe I am taking too much electrolyte instead of not enough. Since I don’t eat ANY salt in my regular diet, I kind of think I am over doing it on the Endurolytes. I have one more race to test this out, The Shoe. Anyway, the cramps were so severe at one point, my whole left leg seized up and I could not take a single step. I stretched for a few minutes, and am happy to report that things started moving normally again. The cramps at this race were not nearly as bad as they had been 3 weeks ago, so it was an improvement. I only had the same problem one more time and it was caused by my tripping and almost falling. When I caught myself, the left leg cramped up from the knee down. I had to massage the calf muscle pretty vigorously to get moving again. I don’t remember much about the course except for the rock staircase down to the river bed! When we broke through the trail and I saw the view, I said, “This is freakin’ awesome!!!” I do remember seeing a couple of those small but deadly scorpions skittering across the trail, and am happy to report, no tarantulas!
The lights of the finish line were a welcome sight and I was happy to receive my medal, and go sit down and have my recovery drink! Hammer citrus Recoverite and some Fage Total classic yogurt shaken together with a small can of pineapple juice. Sadly, they were out of hamburgers, but no worries! I enjoyed sitting out there under the stars for a while listening to the cheering as the 60k runners finished the race. I saw numerous shooting stars! Out there away from all the light pollution of the city, the sky is just spectacular! I think Deborah and I started back for Austin at about 3:30 in the morning, and I was jonesing for some protein. I dropped Deborah off at her hotel and found the closest Denny’s. 3 eggs over easy, 2 pieces of bacon and 1 tiny sausage link would just have to carry me home. I think I made it home at about 6:30 am.
Anyway, thanks again to the folks from Tejas Trails. They do not disappoint!
I tried to sleep late on Saturday morning so I would not get sleepy on the trail after dark and do a face plant. I ended up getting up at about 7:30. That would just have to do. Got up, got dressed and had to drive to Sugarland to pick up some raw dairy from a wonderful farmer, I bought the fresh heavy cream, fresh yogurt, and fresh butter, then headed back home to finish packing the car for the night race.
I think I left home at about 1:30, and then realized I had forgotten my Heed. I was not too far from home, so I went back to get it, and forgot the sleeping bag I was intending to bring. Oh, well, I would just have to nap in my chair after the race was over. For some reason, I keep thinking it takes me 2 hours to drive to Austin, but when I am headed just into town on 71, I get to the airport in about 1:35. Good! I picked up Deborah at her hotel; we put her stuff in the car and headed west toward Pedernales Falls. It is not a bad drive, and we made it to the park early enough to get our stuff settled and rest a while before the planned 7:15 start of the 30k. There was one lone tree, and runners were gathered around it like cows on a hot day, looking for the one place that was shaded in the pasture! We listened to the briefing for the 60k runners as we were following the same course as they were. They started at 7:00.
The race started on time, and we were off on the dusty trail. I knew I would have sinus trouble all night because it was soooo dry out there. We still have not had a drop of rain and the river was completely dry. Anyway, I was trying out my newest fueling recipe. Egg white protein mixed with hammer gel and a little coconut oil. It didn’t cause any stomach problems at all. I wore my camel back for hydration in this race because the aid stations were not evenly spaced on the course. The biggest problem with the camel back is that I have had a neck/shoulder problem for a while, and when my body found out I would be using the camel back, it rebelled and the shoulder pain flared up. Oh well… pain is relative to what we are willing to endure in order to spend the night on the trails with 300 or so other crazy folk! I was, however, glad to have that camel back, especially when I was able to keep it filled with ice (thanks volunteers!), it helped keep me cool!
I started out running a little when I could. I heard that this was a little less difficult than Ink’s Lake, but for someone who does a little running and a lot of walking, it was just as difficult. The loose rocks on the steep inclines were a challenge for me. I was having a great time anyway, and I didn’t really get too hot to be uncomfortable. At times, there was a nice breeze! The aid stations were just as we were told they would be… cold water at the first one, then a full service aid station at the second one (we re-visited it for the 3rd stop), then cold water only at the last one.
I started to have leg cramps again about 12 miles in. I don’t know what is causing this… maybe I am taking too much electrolyte instead of not enough. Since I don’t eat ANY salt in my regular diet, I kind of think I am over doing it on the Endurolytes. I have one more race to test this out, The Shoe. Anyway, the cramps were so severe at one point, my whole left leg seized up and I could not take a single step. I stretched for a few minutes, and am happy to report that things started moving normally again. The cramps at this race were not nearly as bad as they had been 3 weeks ago, so it was an improvement. I only had the same problem one more time and it was caused by my tripping and almost falling. When I caught myself, the left leg cramped up from the knee down. I had to massage the calf muscle pretty vigorously to get moving again. I don’t remember much about the course except for the rock staircase down to the river bed! When we broke through the trail and I saw the view, I said, “This is freakin’ awesome!!!” I do remember seeing a couple of those small but deadly scorpions skittering across the trail, and am happy to report, no tarantulas!
The lights of the finish line were a welcome sight and I was happy to receive my medal, and go sit down and have my recovery drink! Hammer citrus Recoverite and some Fage Total classic yogurt shaken together with a small can of pineapple juice. Sadly, they were out of hamburgers, but no worries! I enjoyed sitting out there under the stars for a while listening to the cheering as the 60k runners finished the race. I saw numerous shooting stars! Out there away from all the light pollution of the city, the sky is just spectacular! I think Deborah and I started back for Austin at about 3:30 in the morning, and I was jonesing for some protein. I dropped Deborah off at her hotel and found the closest Denny’s. 3 eggs over easy, 2 pieces of bacon and 1 tiny sausage link would just have to carry me home. I think I made it home at about 6:30 am.
Anyway, thanks again to the folks from Tejas Trails. They do not disappoint!
Tuesday, July 19, 2011
Ink's Lake 30k, first in the Capt'n Karl's 3 race series.
July 16, 2011. We all make choices. This time, I made the right choice. I was planning to sign up for all three Capt'n Karl's 60k races... and at the last minute, I decided to back off to 30k. I am so happy I made the right choice, because the 30k race at Ink's Lake was by far the most difficult race I have ever completed, and I probably would not have completed 60k there. I am sure the idea of a night time trail race appeals to me because of the unknown factors in night racing.
My friend Karla and I left my house at 2pm for the 3 and 1/2 hour drive to the park, which is located in Texas Hill Country, northwest of Austin. We had a nice drive, the weather was hot but beautiful and of course, even though we are in a desperate situation with regards to lack of rain, I was happy that it did not rain on race day. The park was packed when we got there. We picked up our race packets and started looking for a place to park. No luck there so we went back to the park headquarters and paid for a campsite, even though we were not planning to stay all night. There was someone parked in our site, and when we told them the site was ours, they proceeded to just drive off and their bike was leaned against the front of their truck. Lucky for them, we saw what was happening and stopped them.
The 60k runners started at 7pm on the same 10k loop as those of us running the 30k would be starting out on at 7:15 pm. I had a pretty good run/walk going on the first loop, finishing it in 1:35. That was a lot faster than I was planning on. I still felt good, but the course was really TOUGH. Lots of quick steep rocky climbs, low hanging tree limbs, and more quick rocky descents.
When I headed out for the 3rd 10k loop, I knew I was going to have a hard time. It seemed that everyone else was commenting on how humid it was, but I live closer to the coast, so I was crusted with dry, salty residue as if there was no humidity... Had I been racing closer to home, I would have been soaked through with sweat. Anyway, I just kept packing in the Endurolytes, and remembered to drink water at the aid station, rather than just fill my bottle and continue on. I took a break when I reached the 5k aid station of the last loop… drank plenty of their water and took some of their Endurolytes to make sure I would have enough of my own to finish the loop. I also finished my liquid nutrition and filled that bottle with water too, so I now had a little more water for the last section of the course than I had for the previous 2 loops. I am sure I was a ridiculous sight, passing people on flat or downhill sections, then as soon as I would reach a spot where I had to climb, one or the other of my inner thighs would cramp up severely. I had to stop and stretch… every time I stretched one side, the other would cramp up. Every runner who passed me asked if I was ok and offered me water. I always replied that I just had a cramp and I would get these bitches (my legs) moving in a minute. The last loop took me 2:26 to complete because of all the time I spent trying to work the cramps out of my legs. Anyway, I finished the 30k in 5:46:31 and am very happy to report; I was not in last place. LOL
In case any of the volunteers read my blog… I was the one who kept thanking GOD that I didn’t sign up for the 60k! I would certainly have been a casualty (DNF) if I had started the 60k. Also, I got a big kick out of Joe… he said they take great pleasure in kicking our asses! I had a great time at this race, and might even do it again next year. I am proud of myself for finishing, and REALLY appreciate the ultra running community. All the volunteers who manned the aid stations were fantastic… and all the runners who participated in the race were friendly and helpful! The whole world could take a lesson from ultra runners…
one more thing... my friend Karla Wallace Scroggins took all the photos I have used in my blog. My camera crapped out at Bataan and I have not replaced it yet. Thanks, Karla!
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| The ladder was the start line. |
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| Starting out slow! |
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| steep rocky descent |
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| steep rocky climb |
These race photos taken by EnduroPhoto will give you an idea of how tough but beautiful the race course was. (Yes, I was hamming it up for the camera... how about those calf muscles!) I went to this race with a brand new nutrition plan, which is not a good idea. I figured out partway into the second loop that I had forgotten something. I have been using Hammer Perpetuem but wanted to find another source of protein for endurance events because I am trying my best to follow a Paleo-like nutrition plan for the rest of my life and the soy protein in Perpetuem is a big no-no. Perpetuem contains a good amount of sodium, and I forgot to add a little sea salt to my protein/carb liquid fuel. I started out taking the same amount of Endurolytes as I would if I was using Perpetuem and started to have some leg cramps half way into the second 10k. It took me a little while to realize what was going on, and usually if you get behind on electrolytes on a hot day, it is very difficult to catch up. I did my best and started to take extra Endurolytes between aid stations which were about 5k apart. Also, a young female runner approached to pass me and stopped, asking me for a shot of my water. I was carrying only one hand held bottle, and she was not carrying water at all. I did give her a shot of mine, but that caused me to go the last 2 miles or so of the second loop with no water. The second loop took me 1:45 to complete. , and I hung at the aid station for about 10 minutes to regroup and eat some watermelon and orange slices.
When I headed out for the 3rd 10k loop, I knew I was going to have a hard time. It seemed that everyone else was commenting on how humid it was, but I live closer to the coast, so I was crusted with dry, salty residue as if there was no humidity... Had I been racing closer to home, I would have been soaked through with sweat. Anyway, I just kept packing in the Endurolytes, and remembered to drink water at the aid station, rather than just fill my bottle and continue on. I took a break when I reached the 5k aid station of the last loop… drank plenty of their water and took some of their Endurolytes to make sure I would have enough of my own to finish the loop. I also finished my liquid nutrition and filled that bottle with water too, so I now had a little more water for the last section of the course than I had for the previous 2 loops. I am sure I was a ridiculous sight, passing people on flat or downhill sections, then as soon as I would reach a spot where I had to climb, one or the other of my inner thighs would cramp up severely. I had to stop and stretch… every time I stretched one side, the other would cramp up. Every runner who passed me asked if I was ok and offered me water. I always replied that I just had a cramp and I would get these bitches (my legs) moving in a minute. The last loop took me 2:26 to complete because of all the time I spent trying to work the cramps out of my legs. Anyway, I finished the 30k in 5:46:31 and am very happy to report; I was not in last place. LOL
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| Karla and I at the finish line! |
one more thing... my friend Karla Wallace Scroggins took all the photos I have used in my blog. My camera crapped out at Bataan and I have not replaced it yet. Thanks, Karla!
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