Rush Running Company

A while back my local shop, Rush Running Company, was nominated as one of the 50 best running stores in the entire US of A. This is an annual competition sponsored by Competitor and Running Insight. After intensive review and research of all nominations a few fortunate shops were chosen for closer inspection. We made the cut. As a result a film crew was dispatched to Bentonville, AR to document things. They went to the shop to interview folks and came out to Ol' Tiger Track for the regular Monday night Rush Hour. Before the day was over the word was that Rush Running Co had made the final four. This was big. 

The next day I called Mike Rush to get his thoughts on the whole deal. Needless to say the guy was excited. He thought it would take a number of years to reach this level. It then crossed my mind that maybe he doesn't realize how good this shop is.

Maybe I shouldn't be surprised he doesn't get it?

Me: "Mike, are you able to see from inside the bubble just how damn good your shop really is? Can you step back and see it objectively?"
Mike: "Well, I think our customer service is pretty good. Yeah, well, it's good. But I think what really sets us apart is how the store looks. It's open and clean, not cluttered, customers can easily see what we have..." and blah, blah, blah...

I realized then that Mike was not able to see the forest for the trees. Seriously? A good floor plan is what makes you one of the best in the game? I'm here to set things straight. If a store has great customer service and is involved in the community that's all well and good. Rush Running Co is so much more than that. 

Yeah, not surprised at all

It doesn't matter whether you are a fresh faced and slightly scared rookie runner or a gristle filled veteran, if you are willing to lace 'em up and toe the line Rush is there to support you. Wanna set a 36 minute PR in a 5k or run a 5 minute mile? Rush has you covered. Have plans to knock out 5 marathons in 5 days or throw down at Western States 100? Rush ain't scared. Need help finishing your first half marathon or losing 150 pounds of body weight? Rush says "Bring it!" These are all true by the way. The enthusiasm, dedication, service and passion of Rush Running Co is second to none. And when I refer to Rush Running Co obviously that includes Ali and Mike Rush. It includes all of the store staff. The race team also gets thrown into the mix. The combined force of these elements is undeniable. If that's all there was to it that would still be a great story. But there is yet more...

The Real Boss

And this is the part that I believe Mike and Ali are not able to see. The gal that wanted that 36 minute 5k PR, she followed the plan provided by Rush and worked hard. And she got it. The guy that thought a 5 flat mile was a good challenge? He busted his butt for 12 weeks over the summer with twice weekly track workouts and came so very close with a 5:14 effort. At the age of 44. Five marathons in five days? Done. Conquering WS100? Check. Finish that first half mary? Yes, hundreds of times over. Losing more than 100 pounds? Sure thing, with more still coming off. And Rush Running is there every step of the way. Rush Running sees the potential in folks that individuals have not yet realized. That potential is polished day by day and step by step. Sometimes it is high fives when passing on a trail. Other times  it is a shout out while driving by on the road. It includes screaming across the track if you slack on the back stretch. It is hugs at the finish line. It is an arm around the shoulder and whispers in the ear of being capable of more than you know.

All these folks and so many more have taken those accomplishments and carried them away tucked inside of themselves. Those challenges overcome in running instill a sense of confidence and achievement. Make no mistake about it, that positivity spills over into other parts of their lives. In essence, they become better people. If she can complete that half marathon what else is she capable of? Through hard work and focus if he can touch that 5 minute mile what else is possible? And so on and so forth... That's powerful stuff folks. That's life changing stuff right there.

I have lived in a few different places and have run in each of them. Dallas, Ft. Worth, Chicago, College Station, Fayetteville (before Rush Running) and Joplin. The magic never happened in those places. Since finding Rush Running Co I have gone places I never imagined I would go to run. The piney woods of East Texas, the mountains of Tennessee, the Rockies, the Grand Tetons, the Smokey Mountains, all across the Ozarks, Ouachitas and beyond. And I want more. I have met some of the finest folks that walk the earth and some of them have become my closest friends. The Goats, the race team, the familiar faces at the track. I get shout outs of "Rush Running!" in places I have never been when wearing my gear. I have seen snow capped peaks, clear mountain streams, the beautiful colors of autumn in the Ozarks, groves of Aspen trees, thick Pine forests, boulder fields, the high desert at sunrise and sunsets over the ocean. I have seen things so overwhelming that I had to stop in my tracks to soak it in. I have memories to last me a lifetime. I imagine there are lots of shops that can help you become a better runner. Places that give training advice and maybe hold group runs. What I am talking about is carefully investing in the lives of customers because of a passion for running. It is being a good steward of the gift and sharing it with others. I am a better runner but more importantly a better person. Thank you. 

That is why Rush Runners are so damn loyal to the brand. And that is why we will not stop until Rush Running Co is on top. To Ali and Mike, we are so very proud of you. We already knew what others are just learning. To Drew, Jenny, Ryan, Andrew, Marilyn, Rachel, Harry, Trae, Heather, Travis, Taylor, Nick, Jamye, AnneMarie and others (sorry if I left anyone out), you are on the front lines day in and day out and make it happen. Your contributions do not go unnoticed and I hope you understand the positive and powerful impact you have in the lives of people you serve. To my fellow Goats and Rush Running Race Team members, I am honored to be counted among you all. I consider myself very fortunate to be a part of it. The running community in NWA is not only alive and well but is as diverse and dynamic a group as you will find anywhere. At the heart of it all is Rush Running. Thank you Rush Running Co for all you do for so many. Cheers!

War Eagle Trail Festival 2013

2013 race logo (hand drawn by Ryan Holler)

Coming off of my surprising time at the Bentonville Half back in April I knew that I should be able to carry a pretty good pace through the 25k out at Hobbs. Scouting the competition it looked like a sub 2 hour time would be needed to get a podium spot and take home one of those coveted handmade Indian head trophies. Ultrasignup had me projected to finish 26th overall and run a time around 2h26m or so. Pffftt! That made the Farmer a bit angry. I went out a couple of weeks before the race and ran the course at about 90% effort or so and bagged a 2h15m running time with just a couple of short stops. Thanks to David Newman for actually crewing for me that day. How cool is that? The cold water at Piney was much appreciated. 

Mike Rush & Trae Etheredge battle in the 25k (photo by Luis Escobar)

As race day approached RD Jeff Genova made an announcement that Luis Escobar, trail running photography guru and a pretty bad ass runner, was coming to NWA to shoot pics at the race. Some of you may recognize his name from the best selling book Born to Run.  As a bonus, Luis was generous enough to present his incredible photo essay, Running With the Tarahumara, the night before the race at the Bentonville Activity Center. The photos are amazing and the stories that go along with them are compelling. Luis was an open book and the audience was fortunate to get a glimpse into a world that few Westerners have experienced. Thank you Luis, Korima, my friend. To learn more about Luis and his work check out his website http://www.allwedoisrun.com/ and enjoy. I found Luis to be extremely genuine and generous. Make sure to look through the shots from the race, absolutely beautiful work. 

This is the third year for the current format of the race that includes 10k, 25k and 50k distances. Like last year I opted for the 25k. Why not the ultra? Well, I didn't have the desire to train for a 50k and the 25k was the more attractive carrot for me this year. More on that in my next post, stay tuned. Last year I finished 16th (2h25m) with so so training coming off the stress fracture. I certainly had a better base this year. My training was not focused as much as I simply ran after the Half and averaged about 40 miles per week. I did some hill work and tempo runs but stayed off the trails mostly to allow my ankle time to heal. Regardless, I felt pretty confident heading into race day. The last two years the story was the heat. But this year the forecast was for rain. A lot of rain. As in 4-6 inches the morning of the race and a good chance of severe weather. Mother Nature did not disappoint. The predawn sky on the drive out past Beaver Lake was lit up with lightning flashes as the rain fell. Fortunately, the park staff opened the visitor center early so that we could stay dry. I found a spot in the back of the nature room and got my stuff ready. The start was delayed about 30 minutes due to lightning. After wrapping up my routine I walked around and visited with some familiar faces and met some new ones. After some words from RD Jeff Genova and Mike Rush the 25/50 group headed outside to toe the line in the grey, rainy morning. 

Another great shot from Luis Escobar

I took up position near the front as I had decided to use the Tom Lane method at the start. This entails sprinting the 70 meters or so to the trail head and running as though your hair is on fire for the first 1 1/2 miles before the hill out of Van Winkle Hollow. Apparently I need to work on that as Tom was, like last year, off like a greased dart well in front. No worries as I was in the front of the pack. I love running in the rain. It makes me feel alive. Despite the downpour these trails handle water very well. My initial plan was to take things relatively easy until the climb above War Eagle Valley Overlook and then pick it up from there. No need to red line things in the first 4 miles, right? Well, it was pretty much pedal down from the get go for me. I had the sensation that my body and brain agreed on a pace that would be maintained for the entire race and it was go time. Climbing out of the valley I began to pass guys that I normally would not pass. Now, they were doing the 50k but I still would not see them under normal conditions. I pressed on and continued to pick runners off. About 4 miles in Jeff Erickson caught me from behind. He and I would race one another to the finish. 

Me at the Tatur Station. That's the fastest lawyer in the land, John Nobles, in the background. Notice the swim goggles. At the table is Dana Childress trying to make me eat Pringles. Photo by the Trail Zombie Ken Childress. 

The first aid station is 6 miles in and it was good to see Taturs Ken "TZ" and his wife, Dana, as well as the wounded Sled Dawg, John Nobles, from the Tatur group in Tulsa. A quick refill of my bottle and a slice of pb&j and I was off on the heels of Doc Erickson. We kept the pace honest and I'm not sure if I was pushing him or he was pulling me. I think more the later. The guy can climb smooth and strong. I kept thinking I might get him on a downhill section but I could never pull away. The next section to Piney we ran quick and smooth. At Piney fellow Rush Goats Aaron and Dave were manning the aid station, always good to see some running buddies. Topped off the bottle again and the Doc and I shagged out. At this point I thought we should be top 5 overall but I wasn't sure. We couldn't see anyone in front of us but there were two guys hanging with us. I could tell from their breathing that these two guys were working hard. I thought the descent back into the hollow might be a good chance to drop them and maybe pull away. We hit the switchbacks and the Doc and I got froggy. We quickly dropped one of the hangers on and by now the other was breathing really hard and his footsteps were becoming heavy. I know I glanced down at one point and saw a pace in the 7 minute range. We pressed on and the other guy fell off. It was now just the Doc and me. We flew through Townsend Ridge AS without stopping and it was confirmed that we were 4th and 5th. I mentioned to Doc how I liked the sound of that. He agreed. By now we were passing some 10k runners. 

The 2013 finisher's medal. That would make a nice belt buckle. Hmmm....

As we approached the turn at the bottom of Van Winkle Hollow and the long climb out my legs were feeling the burn. Doc and I hit the climb together and about 1/3 of the way up I felt the explosion. Boom! I had pushed it over the limit. The Doc continued on and I glanced behind me. I saw nobody across the hollow so I got to the crest as best as I could. Once there I began running again and well. The Doc had a good gap on me and I only had maybe a 1/2 mile to close it. No chance. I put my head down and tried to close it out as best I could. My time was 2h05m07s and good enough for 5th place overall. Choke on that Ultrasignup. We nearly caught the 3rd place finisher. I can honestly say that it was one of the most enjoyable racing experiences I have had to date. I crossed the finish line and shook hands with the Doc. 

I want one. 

Next year, I'm getting one of those trophies. I want one. 

Full results here http://ultrasignup.com/results_event.aspx?did=15983

Great weather, beautiful trails, excellent company, hot fried catfish, cold PBR, awesome shag carpets, the sickest shirt and medal design I have seen (shout out to Ryan Holler) and a free pair of Sole Sport sandals. 

For more info on the War Eagle Trail Races check the website below

http://www.wareagletrailraces.com/War_Eagle_Trail_Races/Home.html

or follow on Facebook
https://www.facebook.com/wareagle.trailrun

Both the 25 and 50k races are a wee bit short in terms of distance. The 25k clocks in with about 1,400’ of vertical and the 50k around 3,000’ total gain. I would highly suggest making a weekend trip of it if coming from out of town. There are some great family friendly attractions in the area including the world class Crystal Bridges Museum of American Art, the new Rogers Aquatic Center (water park), the 21c Hotel, War Eagle Mill and Cavern, and some outstanding local eateries. And don’t forget the Bentonville Square where you can check out the Farmers Market and First Fridays for some fresh food and kid friendly entertainment. 

25k course elevation profile

Bentonville Running Festival Half Marathon Race Report

It has been a long while since I bothered to document a road race. However, this day deserves some reflection. The festival includes a 1 mile fun run, a 5k and the feature, a half marathon. All courses begin and end on the beautiful downtown Bentonville Square. A number of generous local organizations and businesses including the Parks & Recreation Department and Rush Running along with an army of willing volunteers makes this a top notch event. Packet pick up was very well organized (I even volunteered for a couple of hours on Friday) and there are plenty of aid stations. And if you're into it the swag bags are stuffed full of goodies, the shirts are pretty sweet and the finishers medals are blingtastick. 

I missed running in it last year due to the stress fracture but I was tapped to drive the pace car which was a first for me. In 2011 I ran it for the first time and logged a 1h54m time. It was my first half marathon as I had never bothered with that particular distance. On that day I started super slow and then tried to run the final 5 miles like my hair was on fire. In years past this course was known for two things. The wicked downhill on Oakwood about mile 9 and the climb past Crystal Bridges to Compton Gardens in the final mile. 2013 would be different as Oakwood was eliminated and the course moved to Walton Blvd for a gentle 1+ mile decline to the Bark Park. In my opinion this is a change for the better. As for Crystal Bridges, that should never change. I love that hill and run it as often as possible. My Garmin showed 320' of vertical gain with pretty much all of it coming in the final 3 miles. 

The race benefits the Parks & Rec Department, a most worthwhile cause. Aside from the miles of trails and numerous parks they maintain, during the Summer they host several different camp programs for kids. A training group was established for the half marathon last year and led by Rush Running. It absolutely blew up this year and at times we filled the Activity Center to the hilt. I was able to join in on several of the training runs to help encourage the participants. It is inspiring to me and the other Team Rush members to mentor these aspiring runners. The program features a race specific training plan, group runs, tons of freebies, talks about various running topics, friendships and the chance to hear Mike Rush repeatedly scream your name. 

Since I had come off of a long training matrix to prep for a 50k last Fall (Pumpkin Holler) and a couple of 50 mile races over the Winter (Lookout Mtn & Rocky Raccoon) and bagged a new PR for each distance I knew I was in good shape. What I wanted to work on coming off of RR50 was some speed. I planned my Spring race schedule to be mostly road stuff for the simple sake of changing things up and stressing the body in new ways. So the trail shoes went to the corner of the closet and I dug out my road kicks. Not that I ignore the dirt, that will never happen. For months I ran exclusively on trails and now I would run a majority of my miles on hardtop for a while. And start some speed work. I thought 1h45m for this year at the race would be a good goal to set for myself. 

After a few weeks of training I realized that 1h45m was selling short. I could do better. I was knocking out mile repeats at 7:25 pace with no problem and completed a 13 mile tempo run with 6 miles between 7:30 and 7:20 per mile. I changed my goal to 1h40m and maybe, if things went really well, 1h38m on race day. The consistency and volume I ran November through January was paying dividends. So as race day approached I was quietly confident for a significant PR. 

As the crowd grew in the Activity Center yesterday before the start a buddy told me a mutual friend and very strong runner, Craig Adams, would be pacing a friend of his to a 1h40m time in the half. I found Craig at the start and asked if I could tag along. I thought I could cruise with them at a comfortable pace and then, if things felt right, crank it up about mile 7 or so. I have always been one to err on the side of caution with regards to pacing to avoid the blow up. On that topic, about 2 weeks before the race, Mike Rush told me something that stuck in my mind. Mike thinks I hold myself back. He said I should shoot for 1h35m. What he said was something right out of the Rush Book of Running Strategy... 

"Just go big. Real big. You might have a spectacular blow up or you just might blow your own mind. Either way, you have a great story." Mike Rush

Would you take running advice from this guy?

I feel good as I took the time to warm up by jogging for several minutes, did some short strides and dynamic stretching. It feels awkward being at a starting line and not having two handheld bottles and pockets full of gels. I find a spot next to Craig and his buddy Warren. And we are off running from The Square. Mile 1 clicks off at 7:18, mile 2 at 7:16. I know that's below pace for a 1h40m finish. We knock out a 7:22 over the hills on Tiger Blvd and along McCollum into the wind. Through Glen Brook and Memorial Park we lay down a 7:15 mile into the wind. Doubt began to creep in my mind. I wondered if this was too fast to hold on? I backed off the pace and ran a 7:23 towards the old Ice House and found myself pulling ahead of Craig and Warren. It was now me and Geoff, a buddy that rode with me to the race. He ran 1h33m the past two years so I knew he was strong. Why was I running with him? My pacer was now behind me. I need to back off some more I tell myself as we clip off mile 6 at 7:15 pace around the old fair grounds. 

That's when I decided I belonged here. I would either, as Drew Connor says, raise my shield high in victory or be carried home on it. It was along the cemetery I told the voice in my head to piss off. One way or another I was going to have a story to tell. I looked at Geoff and said the next few miles are a net downhill. Let's get busy.  It worked. Mile 7 @ 7:05, mile 8 @ 7:05, mile 9 down Walton Blvd @ 6:58 and mile 10 @ 6:51 through the Bark Park to Slaughter Pen.
I knew the last 3 miles back to The Square would be where the magic happens. This is where it might hurt. Mile 11 was a 7:06 pace and Geoff fell off the back a bit. Mile 12 was 7:08 pace. I lost count of how many runners I passed from the Bark Park and along the stink plant using the "rubber band" visual aid. All that was left was the climb up Crystal Bridges and then the finish to the Square. I've run that hill at least 100 times over the last 3 years. I did repeats on it two weeks ago. I hit it with purpose. After the first kicker I wanted to stop at the A Street parking lot and look for an oxygen tank. I kept going and passed more runners. On the flattish section before the bridge and Compton Gardens I took a few deep breaths and focused on form all the way to the top. Knee lift, pump the arms, steady and strong. I threw down a 7:28 pace for mile 13, that's pretty good. I cleared Lawrence Plaza and turned to the finish stretch. It was done. 

My official time was 1:34:30, an overall 7:12 pace, good enough for an 18 minute PR, 8th in my age group (damn you Ryan Holler) and 50th overall. That should tell you this race is pretty competitive. Perhaps the stat I take the most amount of pride in is the fact that my final split, from the 15k mark to the finish, was the 26th fastest out of nearly 1,500 runners. Everybody wants to finish strong. At Pumpkin Holler I struggled the last 5 miles. At LM50 I wanted to drop at mile 38 and even my PR at RR50 was marked by a bit of a sketchy final 8 miles where I lost time. But today I finished like a guy that knew what he was doing. And the fact that I threw it down like that on the toughest part of the course makes it even better. 

Thanks to Craig and Geoff for keeping me honest on the course. Thanks to Mike Rush for challenging me. Thanks to the City of Bentonville, Parks & Rec and all the great volunteers for a top notch event. I am fortunate to be surrounded by a talented group runners that openly give loads of crap but also encourage, share and motivate.

Lessons learned:

*The power of the mind cannot be underestimated 

*Consistency + Volume = Results

*Specificity in training is critical

*I'm faster than I thought

Next up? Frisco Rail Road 50k on April 27th. Going for a sub 5 hour time. 

Brooks Pure Project Review

I was pretty excited about the release of the Brooks Pure Project line. If you read these two earlier posts you may have a better idea why. The first is on my transition from traditional training shoes to more minimalist whips and this one explains the why. So when Drew from Rush Running Co sent me a text a few days before the official release letting me know the shoes had arrived and I was welcome to come take a look I jumped at the chance. I arrived and started checking them out. Out of the box I really liked the look. But before I could get much more into it a few more locals showed up including a couple of other TCM runners, an AT100 entrant and a Pinhoti 100 racer (and shoe designer). So Drew and Christian lined the new arrivals out for us to begin our impromptu round table discussion. 

It was agreed that all four models look great. Words like, fast, aggressive, sleek and low were used. But where is the posting? There is none. We were informed that Brooks, for this project, has thrown out the typical categories of stability and control. Theoretically, at least, anybody can wear any of these models and be just fine. Let the debate begin... I could care less about the marketing plan so I grabbed a pair and laced up. The Pure Cadence was first up. Snug fit, great feel, lightweight, plenty of cushion. Soft but not too much. I did notice a bit extra stretch in my Achilles and calf. My premonition to allow some time to transition to these as my mainstay shoe seems spot on at first. 

I look up and see Ryan (the Pinhoti 100 entrant and shoe designer) headed for the treadmill. Not sure which model he had on. The video gait recorder was turned on and off he went. The slow-mo replay showed good results with just a slight overpronation on one foot. Mike (owner of Rush Running and former NCAA runner) was next in a pair of Pure Flow. No issues with him but he is neutral anyway. I tried the treadmill next, all signals were good, nothing seemed too weird. So now some post run (sort of) analysis. Ryan and I both had extra gap with the Nav Band that goes across the top of the foot to help with the fit. We both have skinnier than normal feet. Mine was loose, his was useless. Nonetheless, we both felt the uppers fit snugly despite this. I liked the laces, a flat snake like design. They seem like they would work well not coming untied. Next we all check out the split toe design. None of us felt it while running on the treadmill. Mike thought it was more aesthetic and less functional. That it didn't come down far enough toward the mid foot to offer any real benefit. At least it will save a little weight with the missing material. 

Next  tried on the Grit. No rock plate and a little toe guard. Otherwise the fit and feel was much like the Flow. Comfortable, cushioned, light, snug and responsive feeling. The treadmill test for this model went much like the Flow. All signs point to yes. I wondered about the tread on the outsole as it looked pretty minimal. How would it work on technical stuff or when wet? It looks somewhat similar to the tread on my Pearl Izumi Iso Seek shoes which serves me pretty well. I could just barely feel the midfoot pod on this model. Nothing too weird but just barely noticeable. I can see the Grit being a solid door to trail shoe and a good all around trail shoe short of perhaps wet and technical terrain. 

All models have a 4-5mm heel drop and sit lower to the ground than most other shoes. These are Jurek inspired designs two years in the making. Jurek says these belong somewhere in the middle of the minimalist spectrum. Somewhere between the Saucony Kinvara and New Balance 890. In the end Ryan wants to try both the Flow and Grit. Mike wants the Flow for Twin Cities opting for them over the just arrived K Swiss Kwicky Blade and I was undecided between the Flow and Cadence. 

Fast forward a week. I haven't heard from Ryan yet. Mike did wear the Flow at TCM and at the finish line he gave a thumbs up on them. He had a chance to maybe put 25 miles or so on them before the race. No complaints from him. I picked up my shoes that week. I opted for the Flow. Mainly because of the $30 price difference. Why that much I can't explain. Drew said he took home a pair of Grit and wore them for a 14 mile trail run from his door. He did wear them just walking around for a day before. He told me that about halfway through his run he did feel a twinge in his soleus. Like me he thinks a transition from regular shoes does exist with the Pure Project line. Otherwise a stamp of approval from him. Drew is the Manager at Rush, ran college x-country, is a regular on the local racing scene and can often be found on the podium collecting his hardware. So he knows a thing or two about good shoes. He said they even felt good on the pavement getting to the trail head for his run. 

As for me, I wore my Flow six days after finishing my PR in the 26.2 at TCM for a 6 mile recovery run. Again, the shoes felt great, no issues at all with the fit or feel. My impression of these somehow promoting a mid foot strike seemed accurate. I did not feel the split toe feature at all on my run. No weird feelings in my calves or Achilles either. However, I did feel a tweak in my plantar on one foot. I attribute this to the marathon (completed in racing flats for the first time) and not to the Flow. In all fairness though I felt I should mention it. These shoes seem to have enough arch support in them so time will tell on that issue. A post run inspection did show something I should mention. With the design of the heel and less material used repetitive heel strikes might wear these shoes down faster than your normal trainer. I have a bit of a whip with my stride on my right foot and my legs were still a little dead from the marathon so I think this may explain the wear I saw on my shoe after a six mile run. Apparently I was dragging my heel. Tired legs and a slower than normal pace likely resulted in less than ideal form and me shuffling more than striding as usual. 

More on the heel design. The heels compared to most shoes have a slightly angled design at the very back. Not flat like most trainers. I could just feel it when I first put them on but that sensation quickly faded. And being a more minimalist design there is less material (outsole) back there. So if you plan on using a solid heel strike or drag your heels when tired expect on replacing these more often than say a pair of Ravennas. To recap: I really like the fit and feel of the upper. The laces work well without having to double tie them or use some secret Inca knot, the Nav Band is marginally functional for skinny feet, well cushioned but not overly so, felt light and responsive, didn't feel the split toe thing and love the color scheme. So much better than the Racer ST. These will surely be a mainstay in my rotation once I transition and I look forward to building up my mileage in these.
Update 10/12/2011: Last weekend I wore my Pure Flows to my first overall win at a race taking 1st at the ACOI San Antonio 2 Mile Doctor Dash. I have a few more runs under my belt and really like these shoes. My next purchase will undoubtedly be the Pure Grit.

TCM Race Report Pt II

TCM Race Report Pt II

Pt II is less about the race and more about the experience. TCM was not on the radar as summer rolled around. A number of friends were already signed up but I had my sights set instead on a couple of trail ultras for the fall. Those being the Bass Pro Dogwood Canyon 50k in Lampe, MO and the Rock Creek Lookout Mt 50 Miler in Tennessee. Things changed. I spent some time in Joplin, our former hometown, following the devastating May tornado. A humbling experience. My first day back in NWA my buddy Brian and I went for a run. He suggested TCM again for the umpteenth time. After the run we stopped at Rush Running for a visit and Mike Rush was in the house. He got on me about joining the group headed North to Minnesota. I decided to jump in with them. A couple of hours later Mike sent a message that the marathon was full and registration was closed. I thought I was off the hook. No deal. Mike suggested I contact the RD and give some sob story. I didn't need a story. I had been in Joplin cleaning up after the F5 tornado and missed my chance to register. But I did email the race admin and quickly got a reply from a staffer named Lindsey. She explained that every staff member is given a guaranteed entry for each of the events Twin Cities in Motion organizes throughout the year for personal use or to give to a family member or friend. For the marathon she wanted to give me her spot. Back on the hook I go. 

This once normal American neighborhood was wiped off the earth by the tornado but pride still pulsed through these resilient Joplin residents. 

The Boomtown Half scheduled for 6/11/11 was cancelled due to the tornado. Starting in 2012 it will be named the Joplin Memorial Run. So instead of running the race hundreds of runners and volunteers showed up for a Day of Service on race day. That's me in the area just East of the Joplin High School in front of what was once a house. The effort was harder than any two hour run but so much more rewarding. 

The impromptu duct tape job at Joplin High School still stands. Eagle Pride. 

A training plan was hatched and we began the grind of pounding the pavement in what turned out to be a record setting heat wave and drought through the summer. The long runs were not fun. Monday nights at the track for weeks working on speed and strength. Tempo runs and hill work at Crystal Bridges and Slaughter Pen. Needless to say I went through a load of nuun tablets and developed a love of S! Caps (electrolytes on the go) and Slather (to prevent blisters and chaffing). I logged my first 60 mile week (twice) and completed some pretty good back to back long runs and discovered the joy of foam rolling. I took part in some great tune up races in the area and felt confident about my conditioning as the Summer came to a close. But the best part was being able to spend plenty of time with some fantastic NWA runners out on the roads. 

As departure for Twin Cities approached my knee began to rebel and my travel partner, Jason Knight (sub 3 hour marathoner), came down with a wicked case of PF in one foot. Jason nursed it for a while but decided the best course of action for him would be to sit this one out. My knee (torn lateral meniscus) was uber swollen and stiff. I considered doing the same as Jason. With two weeks left to go I settled on just chillin' and seeing what happened with the knee. Dr. Roeder at Maximum Performance did his best to help things along and the foam roller was put into overdrive. I managed five runs and 32 miles the last 14 days and that was it. But with each day the knee felt better. But I needed a new travel partner. Robert Standridge and I ended up stuck with one another. Room, check. Vehicle, check. Map, check. 

We met out at our farm at 5 AM, packed the Mazda and set off. The plan was to meet up with Brian and his family on the road and caravan up together. Somewhere in the dark between Bella Vista and Joplin we passed Brian and never saw him again but we stayed in contact via calls and texts. We stopped every couple of hours to stretch the legs. Made it to KC pretty quickly and rolled on towards Des Moines. Stopped for lunch in West Des Moines looking for the Quizno's but couldn't find it. We decided on Fuddrucker's and paid $12 for crappy burgers (mine was a veggie burger). Next a stop a Trader Joe's across the road for snacks and back in the car. Iowa is damn boring to drive through. Lots of corn. And more corn. Long story short, we get to St. Paul and unload into the hotel about 5:30 that evening. While checking in Robert is told that the room he reserved is a king with a pull out bed. Wrong answer. The reservation was for a double. No dice. That is the only room available. I volunteer to take the pull out and we head up to the room. But not before I plead my case with the clerk. I explained how we had just driven 12 hours from Arkansas for the marathon. While I was OK with sleeping on a pull out bed tonight, it sure would be nice to sleep in a real bed the night before the race. She said she would see what she could do for us. Quickly drop our crap and head over to the expo for packet pick up. 

We get our essentials and walk through checking the booths. All the typical fare. Lots of running gear, upcoming races, training programs. I did get a cup of coffee and a Chobani yogurt. Then I saw the RockTape booth. I decided to inquire about taping for my knee. Before long I had a new, bright red tape job on. It must have looked good because next thing I know Robert is standing in line for one. Leave the expo, find supper at a local pizzeria and back to the hotel. As we are walking past the front desk we're told that we have a new room for the next night. A double. Nice. And good thing too because that pull out SUCKED! However, breakfast rocked (fresh waffle, cereal, hard boiled egg, banana, oatmeal, orange juice and a coffee). For most of the day we chilled, watching football, a nap and then changed rooms. 

That evening we met the entire group for a pre-race meal at The Old Spaghetti Factory in downtown Minneapolis. The food was good and the company better. Thanks to Mike & Ali for taking care of the arrangements. And yes, I did drive on the rail tracks and down a one way road. Back to the hotel, prep all the race day gear, watch a little baseball (Go Rangers!) and catch some sleep. Morning broke about 5:30 for the 8 AM start. Chilly, about 41 degrees. A little breakfast (banana and some nuun) and we head out to the pick up point for the bus ride over to the start at the Metrodome in Minneapolis. We arrived about 6:45 and found a spot inside along the lower level walkway to stay warm and relax. I just walked around taking in the sights and sounds of first timers and grizzled veterans as I enjoyed my Rockstar Espresso energy drink. At 7:15 I down my Vespa and at 7:45 finish off my Access shake. I found Brian and Jesse, my running partners for the start, and headed out. On the way Brian had to pee, always does. The line to the Port-o-Pots was long so he found a white truck and stood from view behind it. Looked like he urinated two quarts. Like lemmings, we followed the crowd to the line and our corral. We stand and listen to some pre-race chatter on the PA. Brian has to pee, again. He sees a dumpster next to the start and heads that way. Must be contagious because Jesse heads behind him and then I have to go. We worked our way towards the front of corral #2 and I watched in amusement as an assortment of clothing (jackets, shirts, gloves, hats...) were being pulled off and thrown to the side over the fence. I consumed a Power Gel (tangerine flavor) and nearly gagged. First time trying that flavor and the last. My gear consisted of my Rush Racing singlet, Brooks Racer ST shoes, Pearl Izumi shorts, Asics compression briefs, Balaga socks, Zensah calf sleeves, my Inca Runners hat (thank you Hugo!), shades, Garmin 305, 4 GU gels (plain), a Vespa Ultra and a few S! Caps. 

The gun sounds for corral #1 and we move forward finalizing our pace strategy. The decision was made to stick together for the first 2-3 miles, going easy to warm up. No sense in fighting the crowd and wasting energy trying to run around folks. Handshakes and words of encouragement are exchanged. The music is blaring, we toe the line and BANG! we are off. Only took maybe a minute, if that, to cross the mat and start the journey. Quickly people are losing things: gels and energy bars, here and there someone is stopped dead adjusting an iPod or fiddling with that. We pick a line and roll out. As expected there are numerous folks blasting past us but we hold our pace. Within a half mile though Brian looks froggy and begins to pull away. Jesse and I hold fast. My hands are getting cold. I hate cold hands. I search the ground and sure enough find a pair of discarded gloves in short order. Grab 'em up and pull them on. These were truly a throw away pair as they were a mismatch. No worries, they filled the bill and my hands were happy. By now we have lost sight of Brian. By the time we hit the neighborhood about mile 2 we're both warmed up and feeling pretty good. My knee seems OK and Jesse's hamstrings (which had been an issue for a few weeks) were doing fine as well. We kept a rock steady pace at 8:50 per mile through the first several miles and were making serious efforts to run the tangents on the course. Along the way we picked up Dave and Amy, both runners from NWA. I had done a number of training runs with Amy and knew she would be a good fit into our group. 

About mile 10 I need to pee so I start doing recon on the port-o-pots along the course. All of them have lines. I don't want to lose my group and time this early so I soldier on. It quickly becomes a pressing matter. So I begin to scope the trees and bushes along the route. Unfortunately this part of the course runs through a large park area and there are spectators everywhere. I consider peeing in my shorts. No big deal. However, the thought occurs to me that it would probably run down my leg and into my shoes. Then there I'd be running with squishy shoes that smelled of urine for 15 miles. Approaching the halfway point I see my chance at the aid station ahead of us. I declare my intentions and pick up the pace to get ahead of the group. Just as I approach the port-o-pot and of course it is already occupied. So I step over to the table for some water and return. The pit stop maybe cost me two minutes in total. Back on the road I drop my pace for a mile or so before I catch sight of my group ahead of me and backed off the pace a bit. It took about 2.5 miles to hook back up with Jesse, Dave and Amy. When I did I realized that the slightly faster pace I had been running felt pretty good. By now I'm beginning to wonder if I should pull away and if so how soon? It didn't take long to get my answer but not in the way I expected. 

By now I was on GU #3 (used two of mine and one from an aid station) and I had hit every aid station with one cup of Powerade and two cups of water. I normally train with nuun tablets for fluids and have sworn off commercial sports drinks due to the refined sugars so I wanted to limit my intake of the Powerade. Good thing too as it was starting to warm up fairly quickly. The forecast was was warmer than usual temps as the day progressed. I was feeling good with one exception, a wicked ache in my abdomen from a sports hernia. It happens ever since the injury and surgery. Otherwise, physically, all systems were go. Good news as I was skeptical going in about my knee and calf.  I began to sense that I was pulling away from my group despite holding a steady pace. I was right. I looked behind and saw the gap. I kept going. In a few minutes I noticed someone in front of me, it was Brian, my main running buddy. He looked, well, bad. Holding his side and just shuffling along. As I passed I asked what was going on and he said he was cramping up, all over. I gave him a slap on the butt and kept going. Which was troubling to me. I know how much work he put into the race. I consider Brian a stronger runner than myself. If he can get tweaked what about me? There was no panic but it did make me think. I wanted to do more to help him but what? Do I sacrifice my race to all but stop and help my buddy 8 miles from the finish? While I am considering this question I notice another Rush jersey in front of me. It's Robert and he looks beat down. Another slap on the backside, a word of encouragement and I keep going. Within minutes the scene is repeated with me passing Donna about mile 20. By now I realize that I keep motoring along and do my race. With 10k to go I was facing my own issue. It was obvious that breaking the 3h45m mark was out the window. I had known that for a few miles now. Really once I stopped to pee that one was gone. I felt breaking the 4h mark for the first time was in the bag short of a complete meltdown. And on that note I felt covering the final 10k was all but a done deal based on how I felt at the time. So I could cruise in easy and meet my goal of breaking 4h or I could commit to work and see how close to 3h50m I could get. I looked at the runners around me and thought of my buddies I had just passed. I knew the answer. I was willing to work harder than these strangers around me. I was willing to hurt more than anyone of them. That's what I told myself. 

At this point I was just beginning what the locals call Little Heartbreak Hill. As the final turn is made toward the finish in St. Paul and you cross the bridge between miles 19 and 20 a drawn out climb begins that lasts about 5 miles. Not a steep "Oh Hell no!" climb but more of a slow, soul sucking ascent. On this course The Wall is somewhere on that hill. I knew I would have to use my arms and let my feet loose to keep the pace. I began to notice a lot of runners slowing down. The lines at aid stations (every mile now) growing longer with more people walking. I hold a line in the center of the road still focused on running tangents as much as possible. Forms and strides breaking down around me. The grimaced faces and looks of despair. It was getting downright warm by now too. I refused to allow myself to become on of "them". My mantra became "I'm willing to work. I'm willing to hurt." Finally about mile 25 along Summit Ave the crown of the hill passes and I saw the other side. A gentle downward slope to the finish. I can hear the PA and the large crowd cheering on the runners. A quick check of the watch and I see that breaking 3h55m is possible but I gotta go. Some guy pulls up on my left at a strong pace and I decide to follow him. We are maybe a mile from the finish so I figure maybe 8 minutes of work left. It felt great to finally have something left in the tank at the end of a marathon. So much better than blowing up and hobbling in. The pair of us are passing runners right and left. About 200 yards from the finish this guy takes off sprinting and I just held my pace, even remembering to take my shades off for the photo, crossing the finish line and nearly rear ending a group of five runners that had all stopped, side by side, under the banner. 

I go through the maze of getting the finisher medal, space blankets, drinks, food, and shirts that seemed to go on for a half mile before getting my drop bag. I just wanted to sit down for a minute and drink some water. I look at the massage tent, line way too long for me. I continue on to look for the Rush group and find them. Check on everyone there, handshakes, high fives and finally sit down. I took my shoes off. My feet were sore. First time I have worn a racing flat for a race. I had maybe 20 miles on those shoes before the race. Not the smartest move but I really do like the shoes now. So, feet sore, Achilles both sore, calves OK, knee not bad, hamstrings feel good, quads a bit shaky. More than anything just tired. Duh! I got back up on my bare feet and just slowly walked around in the grass. It felt good. Walk a little, drink a little. Repeat several times for maybe 20 minutes. I checked on my official chip time: 3h54m37s. Update my Twitter and FB status with the race results via my phone. Now, my Garmin shows a time of 3h53m57s and a distance of 26.47 miles. The 40s difference has to come from the pit stop at mile 13, that's a quick pee. And only a 1/4 mile of bonus mileage is more than acceptable to me. My slowest mile was 22, fastest mile 15. 

Post race analysis... Pacing was critical for me. I know I can go faster now. 3h50 minutes for sure and with a little work 3h45m. The fueling strategy worked well for me too. It was my first race to use Vespa. I had used it on only one training run. I have to say I think there might be something to this stuff. Warning: as bad as the regular Vespa taste, the ultra concentrate is foul. Reminded me of Long John Silver's malt vinegar. No issues with my energy level. I used a gel at approximately mile 5, 11, 17, 22 and another I can't remember when, maybe mile 20. Physically the worst I felt before a race but the best during and after. It's a good course, a few pot holes to fill in but that's about it. The most scenic road race course I have been on yet. Aid stations, great. Volunteers, super. Spectators, unreal. Estimated around 300k of them along the course. I believe it. For such a large event it is well organized. I expected that, they have had 30 years to get it down pat. Nice long sleeve tech shirt and uniquely designed medal after the finish. My one complaint was about the finish area. Too congested. I felt the traffic flow of humanity could have been handled a bit better. 

As the rest of the group wandered in plans were made for post race activities. Brian was nowhere to be found. He later told me that he spent some time in the medical tent. At the finish he was picking up a cup of water and fell dizzy into the table. At least he got a ride in a wheel chair to the tent. Then he was hand fed broth, got cold drinks, some food and a massage. He only took in water for the first 18 miles and his body was not happy. Not enough electrolytes my friend. I found Robert and we headed up the hill for the buses. Just as we reached the sidewalk I turned to see Robert bent over at the waist. Then he made his way to the ground. Then he barfed. Shouldn't have had that fruit cup after the finish. Apparently he had been dehydrated during the race and then overloaded on goodies just after the race. Gastric reject. On the bus and back to our car and out to the hotel. I was starving. That White Castle we passed was calling my name but Robert wasn't interested so we just made our way to the Best Western. Back at the room I made a bottle of nuun, grabbed an apple and a banana and turned on the TV. Robert headed to the hot tub. I headed to the bath tub. Filled with cold water. I soaked for about 15 minutes and then took a warm shower.  After that I hit the foam roller. Robert came back after hitting the hot tub, cool kiddie pool and the sauna. Of course we talked about the race, analyzing every little detail. I was bummed that some of the team blew up out on the course but happy that others had strong performances. I know there were at least a few PRs and a few first time finishes. 

As dinner time rolled around we decided to meet up in downtown Minneapolis. Eight of us ended up at the 8th St. Grill. I was going to indulge. Loaded potato skins, quesadillas and a big bowl of pasta. Dave shared his pizza with me too. And of course there were a couple of local micro brews I had to taste test. I even managed to stay off the rail tracks this trip. We walked a couple of miles back and forth from the hotel to the restaurant, probably a good thing. It was kinda slow going tough. Nice to stretch the legs and get some blood flow going. Back to the room for a good nights sleep, well deserved. Woke up about 5:30 the next morning, another big breakfast and back to the Ozarks we drove. 

On the way back Brian called. He wants to do another marathon this fall. Can't waste all that training for a crappy performance. Think about it, he says...