Category Archives: Running and Cycling

The Zen of Zero Waste: An Evening at Robin Hills Farm

NOTE: I don’t usually cross-post here what I write about Zero Waste, but I’m making an exception for my experience at Robin Hills Farm. (Plus I *did* run the 5K.) Enjoy!

Happy Planet Running

Organic, sustainable farming is growing in popularity. But how many places do you know who combine farming with education, family activities, and even athletic events? Well, there’s one just north of Chelsea, MI – right in my backyard – doing exactly that.

Robin Hills Farm was just scrubland in 2014 when the land was purchased, but it’s rapidly turning into a cutting-edge operation with diverse farming practices working together. Their focus is on zero – zero net energy, zero waste – using one product of the growing cycle to sustain another part.

When I happened across Robin Hills Farm on Facebook and saw it was hosting a “Zen Triathlon,” I had to find out more. So I emailed them, and not only did they invite me out to show me what they’re doing, they hired me to handle the zero waste activities for the event! So I packed…

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Running 50 Miles: Be Happy, Damn It!

SOME BIG NEWS came out of PR Run Club last weekend. At least it was big news to us! Three of our runners went to the Endurance Series Challenge in Ontario to run a hot, hilly 50-miler. Here are our intrepid badasses.

Alan (center) rocked the course, finishing 3rd overall male. Farsad (right) won his age group. Paul (left) was running his first-ever 50-miler, expected to go through hell (and did), but pulled himself together and got across the finish line.

Now, guess which one is my running coach. And how I feel about his performance.

I bring this up because of something I caught myself doing again today. Hearing about their race results naturally got me thinking about my own 50-miler (the Dirty German) earlier this year. In all-day rain on a flooded course I’d finished in the top 20 and third in my age group. Cause to celebrate, right?

Well, sure! Except my finish time was an hour slower than I’d hoped for, which if I’d achieved would have put me fourth overall. If only I’d spent less time at the aid stations. If only I hadn’t been so conservative on the third loop. If only, . . .

If there’s one thing a competitive runner has to accept to remain sane, it’s that once a race is over, it’s OVER. Done. In da books. And if I’d performed as well as I could under the circumstances, I need to be satisfied with it. To feel otherwise is unfair self-punishment.

The trouble, of course, is that time and recovery are terrific at making me forget about how hard I pushed out there. Three months after the event it’s easy to look back and think, “I could have done X, Y, and Z better” without remembering why I made those decisions at the time, in the moment.

Sure, I can do 7-minute miles through that!

When I recapped the DG50 for my coach, he agreed I’d run a good, smart race which demonstrated I was ready for my 100, just as we’d intended it to do. If I run it again next year, are there things I’ll do differently? Yes, circumstances permitting.

Which really makes me appreciate how my coach handled his race. Not only was it his first 50-miler, he’s still dealing with a nagging injury that affects his ability to run long distances. He struggled, he felt the heat, and at mile 36 he fell in the mud. I’ll let him describe what happened next:

I picked myself up and observed my cracked and leaking water bottle. I saw my carefully curated ice cubes melting in the hot sun and mud. So I did what any self-respecting PR runner would do and carefully wiped the precious ice cubes off with my doo-rag, got on my feet and ran the remaining five miles to the next aid station where Molly the puppy licked me on the face and a paramedic looked at me and asked me if was okay.

“Well, I’m running 50 miles on a muddy trail designed by a sadist. What do you think?”

“You seem fine.”

And so I had to continue

And so he did. Congratulations, Paul! You gave it what you had, and you got ‘er done. That’s setting a great example in my book.

Recovery: Fast, Slow, and Hungry

Now that the Lighthouse 100 is in the books, people ask me two questions. The first, naturally enough, is: how does one recover from a 100-mile race?

Group start photo from the website. Oh so young, fresh, and naive!

The TL;DR answer: Carefully.

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. (Feel free to Like this post and move on…J)

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Now for those of you who’d like a little detail – in short, recovery hasn’t been what I expected.

Last year after the Kettle Moraine 100 I was sore for about a week. With Lighthouse I was mostly pain-free in two days. Within a week I was taking short bike rides and even getting in some light work at the gym. This was really surprising as it was a road ultra, and usually road races take me longer to recover than the same distance on trails.

But under the surface reality was lurking. Two weeks after Lighthouse the summer Aikido session started, and I left class that evening pumped up and feeling good. That was easy! When I woke up the next morning I wondered what truck had run me over. And while I’m back to running, and enjoying it, even an easy run takes more out of me than usual. On the bike, all it takes is a hill or two to remind me not to push it.

Yeah, it’s like that.

Even after I feel recovered from an extreme endurance event, it takes more time to really be fully recovered. For a 50K it takes me 2-3 weeks, and for a 50-miler 3-4 weeks, so a 100-miler should take about 6-8 weeks. That means late July at the earliest to resume full training. So Body Specs sessions are maintenance rather than strength-building, and all running is “fun running” until August.

My appetite has been the other surprise. The evening of my Kettle finish last year, I went to a sports bar and polished off a massive cheeseburger and fries, and went back to normal eating quickly after that. This year I had virtually no appetite for nearly a week. Even the pastries I normally lust after weren’t appealing.

I’ll start here with one of everything.

These problems have corrected themselves, to where everything looks good at any time and I’m eating something every couple of hours. I’m not even back to my pre-race weight yet, so I’m letting myself indulge as long as my main diet is the good stuff.

Since I’m used to more rigorous training, part of me can’t help feeling a little guilty about this easy running and constant eating. Well, tough. Both physically and mentally it’s doing me good. Many elite athletes don’t train at all during their off-season. They rest a lot, eat a lot, and enjoy life (imagine that!), knowing they’ll snap back into shape when they resume training.

For years I’ve trained and raced year-round. (Skip at Body Specs has a fancy term for this type of athlete, which I’ve forgotten.)  But since I’ve started “front-loading” races ending in a June 100-miler, July and August have become my off-season, which I am coming to like. I’ve been missing long bike rides, and now I can do them without worrying about how they fit into my training schedule. Enjoying outdoor exercise for its own sake? What a concept!

I’ll be back to regular training soon enough, though. As much as I like some time off, I also continue to enjoy competitive running, and there are events I’m looking forward to this fall and next year. Which leads to the other question people ask me: What’s next?

Well, here are a few I have in mind:

  • The Great New York Running Exposition (my target for a 2018 100-miler)
  • The Burning Man 50K (sold out in less than an hour this year)
  • Pursuit of a sub-90 minute half marathon
  • Be part of an ultra relay
  • Get back into pacing a race or two

But for now, I smile and reply, “I have no idea what’s next.” And you know, that feels really good.

Lighthouse 100 Recap, Part 2: The Long Night of the Sole

When last we left off, I had resumed my attempt to complete the Lighthouse 100 at mile 65 after coming within minutes of dropping out. A wonderful lady named Laura, crewing for another runner, had helped me recover enough to continue and said she’d see me again in 2.5 miles…

I made it the two and a half miles. It was a slog, but I was in good company. The wind was blowing so hard in our faces that running was a futile waste of energy. Laura was waiting for me. “How do you feel?” she asked.

I wasn’t well, but feeling better than I had. The Gatorade had revived me. And the sun and wind, having wreaked their havoc, had high-fived each other and were getting ready to call it a day.

“I think I can do this,” I told her.

“You can do this,” she replied firmly.

And with that, I was on my way again.

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Aid stations 5 and 6 had been pretty quiet, with runners straggling in one or two at a time. AS7 was busy with staff and crew tending to runners taking an extended rest and dealing with injuries and stomach issues. Ultrarunners are generally stoic when asked how they are doing. I heard a couple respond, “Not good,” which meant they were really suffering.

By contrast, I was starting to feel like myself again. I found Laura and thanked her profusely for her assistance, and said I could go on by myself. Then I called my wife to let her know I’d be mostly walking the last thirty miles. I calculated to my surprise that even at walking pace, I still had a shot at finishing in 24 hours. So she could meet me at the lighthouse around 6 a.m., just like we’d originally planned.

Thanks again, Laura!

It was just starting to get dark as I stepped onto the TART trail to begin the remaining ten miles to downtown Traverse City and the turn north up the peninsula.

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When you gotta go, you gotta go. – Common knowledge

It’s amazing how the mind can focus on a single subject, regardless of how one tries to suppress or divert it. Such was my case as I reached the suburbs of Traverse City. I needed to attend to a certain bodily function. Peeing in the woods is standard for ultrarunners, but number two, not so much.

Some runners don’t mind playing “bear in the woods” but I prefer an actual restroom, and I’d forgotten to bring along toilet paper anyway. The race organizers had not arranged for porta-potties because, we’d been told, there were gas stations and other places with toilets along the route. While true, their frequency did not meet expectations. And two factors complicated the issue; it was the middle of the night, and the trail ran along residential and industrial neighborhoods.

For several miles I carried on, hope rising when I saw lights ahead only to face disappointment when their source was either not open, or inappropriate (for example, the Burger King drive-thru). Civilization was everywhere, but – let’s just say the famous Rime of the Ancient Mariner quote came to mind.

Finally the trail reached a road with a Speedway station a few hundred yards away. My physical and mental relief belied description.

The salvation station!

And my stop provided an unexpected benefit, for as I rejoined the trail I met up with five other runners. For the next fifteen miles we walked and jogged together, providing support and companionship very welcome on a dark trail late in the race.

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When you’re going through hell, keep going. – Winston Churchill

“Do anybody else’s feet hurt as much as mine do?” Joe asked.

Our group had just left AS8 (Mile 80) and we had turned north at last, up the Old Mission Peninsula. The night hadn’t lowered the temperature much, but at least the wind was now at our backs.

Our unanimous answer to Joe’s question was, of course, yes. In a 100-mile race, every runner has sore feet by this point. Anyone who says otherwise is, to put it politely, a lying bastard. This was Joe’s first 100, so he was forgiven for thinking he was a weakling when in fact he was anything but.

There is Absolutely Nothing that fully prepares you for your first 100-miler. It doesn’t matter how much you’ve trained or how tough you think you are. It will push you physically and mentally well beyond whatever your limits were before. Just finishing, even five seconds before the cutoff, is an accomplishment well worth celebrating. And if you fall short? No shame. Lick your wounds, learn from it, and git ‘er done next time.

I didn’t know it when I took this photo, but I think this refers to the same Joe.

And for many runners it’s the first time they’ve run through the night. This can be intimidating and for some, claustrophobic. It’s hard to see very far, nothing looks familiar, and every noise is amplified (was that a raccoon, or a mountain lion?). Distances stretch out; one mile can seem like five. And even on clearly marked routes, an uneasiness sits in the back of the mind. Am I lost? How come I haven’t seen other runners? Where’s that damn aid station?

I usually enjoy night running, even solo, but I was very grateful for the company this time. I think we all were. For we all kept going, despite the pain, the lack of anything interesting to see, and that we still had many miles to go. We bitched and moaned, but we kept putting one foot in front of the other. Misery not only loves company, it needed company at that point. We broke up as the aid station approached, but we’d given each other the support we needed to get through the worst part.

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All good things must come to an end.  – Wait, how does this apply here?

“You’re flirting with the top 10,” Dave the race director told me as I settled into a chair at the mile 91 aid station.

“Are you kidding me?” I said. “I melted down back there.” And so had everyone else, apparently. Only two runners had finished under 20 hours, and only a few more were ahead of me. My energy had returned around mile 85 and I’d been able to start running again. I’d passed a few people and was ahead of the group I’d been walking with.

“To hell with the top ten,” I said. “I’ve been looking forward to this chair for eleven miles, and I’m sitting in it a while.” And I did, chatting with the race staff and sipping iced Vernors. Almost heaven at that point.

When I finally stood up and jogged out of the aid station, an amazing thing had happened. The stomach trouble I’d had since early on was gone, my legs felt good, and I was full of energy. To top it off, there was a long downhill stretch ahead. Go time!

I went from a jog into a full steady run and held it. The course continued on downhill and then onto a gently curving road with hardly any intersections or residences. No one was visible either ahead or behind, adding spookiness to the dark, lonely Smokey Hollow Road – which sounded enough like “Sleepy Hollow” to do the trick.

Light finally appeared in the sky, and I emerged onto an open road and one of the final turns. I was almost home! But oops – the turn-by-turn directions I was carrying were wrong, indicating a right turn where going straight was correct. I spent 10-15 frustrating minutes figuring this out, but finally I saw the mile 95 water jug up ahead and just past that, the final turn onto US 27 leading straight to the lighthouse.

I covered the final miles in good time, and with no one around me, could enjoy them with no competitive pressures. I got to the lighthouse and crossed the finish line in 23 hours 53 minutes. And there was Joe! Sore feet and all, he’d finished the race and beaten me by over a half hour.

Even with the wrong turn mixup, I’d achieved my original goal of under 24 hours, and even won the male Masters division! Of course, the real accomplishment was finishing, given how close I’d come to dropping. Being able to come back from such a low point and finish strong tapped into a reserve I hadn’t known was there. What a great takeaway from the experience.

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I’ll wrap up with a brief race review. Based on my story you might not believe this, but I’m going to recommend the Lighthouse 100 to my fellow ultrarunners. As with the first edition of any race it had challenges, but this event has the potential to become a classic.

The course is well marked and has some beautiful sections. The long stretches on US-31 and Elk Lake Road were hot and miserable, and I hope they can find alternative routes. Aid stations were okay, but did not have as much substantial food as other ultras I’ve run, and that plus the ten-mile separations were tough on the uncrewed runners.

I give the race director and his staff full marks for effort and attitude. They were on the course the entire time we were and remained supportive and upbeat. There was also a lot of communication and opportunities to ask questions before the race. They wanted very much to provide a great experience. The weather threw a monkey wrench into the works, but they had no control over that, of course.

Some changes for next year have already been announced. The biggest is the reversal of the course, a great idea that will allow running the Old Mission Peninsula in daylight and to finish in Petoskey, where it’s a quick trip to your hotel or a restaurant instead of a long shuttle ride back. And by popular demand, porta-potties will be at the aid stations.

I think next year’s Lighthouse races will be much improved and definitely worth considering for ultrarunners who enjoy, or want to check out, northern Michigan..

Thanks for reading!