McNaughton 150 - Vermont

They did it!!!

Reaching your Potential

A mentor and good friend of mine asked me to help him with a logo for his professional practice.  The above design is in the works.  I have been working with the idea of Human Spiritual Growth that embraces the transformation of Sprit - this takes form in growing, blooming and metamorphosis.  

The Green Jewel 50k & what 2011 might bring

Well the Green Jewel 50k was a good test for me. This winter has been difficult for me to do the typical training needed for this distance, due to the amount of time needed to care for a 4 month old baby girl and the amount of snowfall that we have received here in Michigan.  Anyways, I went into this run with minimal training - mostly treadmill miles.  You know the routine - set the incline above 2%+...trying to simulate trails and struggling to get anything over 6 miles. My weekly mileage averaged 20-30 miles with my longest run being 15 miles the week prior to event.

My finishing time at the Green Jewel 50k was 5:03:40 and 33rd place overall.  These ultras continue to humble me and remind me that your performance is typically based on how well you respond to problems as they arise.  The problems that would arise on race day resulted from the weather - all day the temperature was cold with steady rain and wind.  This caused the course to get muddy, flood and even washout some of the pathways that we were running on. 

Around mile 10, I had to ditch the waistpack that I had been wearing at an aid station, because it was uncomfortable and weighed too much (most of the stuff in the pack were things to keep me dry and some GU's).  Approximately at mile 15, I could feel some hot spots on my feet caused from my orthotics delaminating - the remaining 21 miles I would have to take the necessary corrective measures needed to alleviate the pain in my feet.  This usually meant stopping to pull the orthotic out of my shoe, flatten it and then reinsert. 

I am confident that if the weather conditions would have been dry that the problems mentioned above would have never happened - resulting in a faster finishing time.  But then again if the conditions would have been dry, everyones' finishing time would have been faster!

At the finish of the Green Jewel 50k - Gina, Andrew, Cassie, Ken and Me

As far as what's next on the horizon...I have registered for the Pickney Trail Marathon - Scheduled for May 1st.  My main goal is to break the 4 hour mark on this course.  It's not the course record, but it would be a personal best for me.  Two years ago I ran it in 4:04.  I was lighter then, but I feel smarter, stronger and more experienced now!

2009 Trail Marathon - 4:04 - 23rd. overall

If all goes well at the Trial Marathon, it may be the confidence needed to find myself registering for the Mohican 100 in June.  Otherwise, I may have a slow build-up this spring and summer - running a hand full of 50k's and 50 milers to get me in proper conditioning and mindset needed for a successfull 100 miler in the fall.

Running Wild

Are we born to run?

Happy New Year!!!

CANTON RUN winter 2010

I am messing around with a Flip camera that I got for Christmas.  It takes really good video, but needs a stabilizer when in motion.  The software that comes with the camera is a bit glitchy.

Anyways, this is my first attempt at putting anything together.  I meshed a few running clips together and put it with some cheesy music that came with the camera.  I rate it about a 1 out of 10...with a 10 being the best.  I know I can do better - I just might have to download some better video editing software.  

Once I get a handle on this, it will be fun doing short videos of baby Kendall learning Life!

Karl Meltzer Luge Run

So, Karl runs 100's, but he also builds some pretty sweet sledding tracks in the Wasatch Range. Here is a video that Karl posted on his blog of him and his wife Cheryl being chased.  It's crazy to think that he built this run!

"The ingredients for a 5k PR"

5k PR's were had as a result of the pre-race "Curry-Up" Stew!

On the Eve of the Jingle Bell Run/Walk for Arthritis 5k - Northville, Tara and I had invited some guests over for food and games.  Unfortunately, not all were able to make it...but those that did, found some unexpected speed in their stride the following day!  Ken, Sara, Steve and Suann (she came all the way from Texas) enjoyed good conversation, good food and of course a good game of "Loaded Questions"!

The next day, three of us would PR at the Jingle Bell Run/Walk for Arthritis 5k.  Ken, coming off a injury at the MMTR50, would run a "fun run" with Sara (whom just had surgery on her foot).  While Steve, Suann and I decided to go for it! 

Out of the 1,000 runners that participated in this cold run...Steve took 3rd in his age group - with a time of 19:30 (6:17 pace), Suann took 4th place in her age group - with a time of 24:52 (8:01 pace), and I took 8th in my age group - with a time of 20:26 (6:35 pace).

So you ask "What was in that Curry-Up Stew?"

The ingredients are: Hot Curry Sauce, Turkey, Carrots, Potatoes, Mushrooms, Apples, Onion, Soy Sauce, and Honey. 

I like to have equal portions of potatoes and apples and then equal amounts of turkey,carrots and mushrooms (just improvise on the portions as you go).  Cook the turkey first. Then add the turkey, onion, curry, potatoes and carrots to the pot - and cook until the potatotes are done.  Then add the apples, mushrooms and honey (and more curry if desired) into the pot - and cook until the apples are tender.  Then serve over brown rice...

*Please note that some 5k results may very...keep working on the recipe until you get it right!



127 HOURS

Recounts the life of Aron Ralston as it leads up to his entrapment in Blue John Canyon in the Utah desert and how he was forced to amputate his lower right arm with a low-quality dull knife in order to free himself after his arm became trapped by a boulder.

Aron Ralston was invited to run the Leadville 100 Trail Run in 2005 and finished!

http://www.runnersworld.com/article/0,7120,s6-243-410--8807-0,00.html

It's Bath Time

Tara gave Kendall her first bath on Halloween

Sunday, October 31st. 2010

It wasn't as scary as you would think!!!

Kendall has absolutely no idea of what's about to happen...



"Why am I in the Kitchen sink?"...



"Oh no...water!!!"

"Hey, I guess I can handle water"...

"Oh no!...not soap & suds"....

"I guess that wasn't too bad after all!!!"

"And now I smell super clean!!!"

Kendall, Halloween & Michigan State Football

Just a few of my favorite things right now...

...it's pretty simple!!!

Stone Steps 50k

Some of my thoughts going into the Stone Steps 50k were to shake a bit of the funk from my Leadville 100 DNF and to rekindle some of the joy that long distance trail running brings to my life.  Since Leadville I have had zero consistency in my running (my longest run being 10 miles) and have felt my overall fitness slip.

The game plan was to leave early, early, early morning (like 2 am early) and head down to Cincinnati, so that we could be running by 8am.  After about 2 hours of sleep, I got ready and made my way over to pick up Andrew...we then headed over to Steve's place to car pool.  I was pretty exhausted on the drive down to Cincinnati.  I am not sure if it was due to the little bit of sleep that I had been getting over the past week (Of course I was new to this father stuff - Kendall would only be 10 days old on race day!) or if it was just because I had only been able to get two hours of sleep.  Once we arrived at Mt. Airy Forest we picked up our race bibs, changed into our running gear and then headed to the starting line to get instructions for the day from David Corfman - Race Director and 2010 Sub 48 Hour Badwater finisher.

Tara sent this image to me on the morning of the race!

Boasted as Cincinnati's hardest trail run, the 31 mile course had some 10,700 feet of quad numbing grade.  Basically the course set up as a figure eight - 4 large loops of 5 miles and 3 small loops of 3.5 miles, with a aid station located in the middle.   So, shortly after the race director's briefing he yelled "GO!" and we were on our way!

My goal from the start was to try and get upfront, so that I wouldn't get caught up in all of the traffic, due to the single track trail.  Once we hit the single track, I settled into a comfortable pace behind Alice Essinger (whom later that day, would be the women's first place finisher).  The pace felt sustainable as we carefully planted each and every footstep on the rocky rooted terrain.  The course's 5 mile loop contained two of the biggest climbs of the day - Stone Steps and Gummy Bear Hill (we would repeatedly hit these steep 300 foot climbs 4 times in the day).  Once we made our way out of the first 5 mile loop and into the aid station, I quickly looked for some GU's and electrolytes.  Having found neither, I settled for some bananas and oranges, then off I went on to the course's 3.5 mile loop.

One of the many bridges that you  would cross during the day

The start of the 3.5 mile loop descended a few hundred feet.  Suddenly, I heard a loud scream behind me.  I stopped and looked back, only to see Alice limping.  I asked if she was alright or needed help and she mentioned that she had heard a "snapping" sound coming from her ankle...but she was just going to tough it out!  I was like damn, alrighty then and so, I continued on!  The 3.5 mile loop was a bit faster, consisting of a mixture of open grassy fields, asphalt and dirt and rock single track with one major climb about half-way into the loop.  I was starting to feel the effects of not being in shape and needed energy to sustain the pace that I was running.  Once I arrived at the aid station I tried to eat as much of the solid natural food that was laid on the table - mostly bananas and oranges.  At this point, I remembered I had left some GU's and electrolytes in the car, so I asked Steve's daughter, Kylie, to go and get my bag...and that I would be back in about 50 minutes.  

Andrew H. nearing the top of Stone Steps

So off I went for my second loop on the 5 mile stretch.  I could already feel the effects of being low on calories (due to stomach nausea), so I thought that I better slow my pace a bit.  Shortly after entering onto the single track trail, I noticed that Alice was about 30 seconds ahead of me and running real solid - that ankle must have worked itself out!  I really enjoyed running down to the base of Stone Steps - it was really exhilarating to allow gravity to do the work...the only thing that I had to concentrate on was where my next footstep would be.  Once I arrived at the base of Stone Steps, I immediately saw Alice on top of the hill finishing her climb - this would be the last that I would see of her.  Climbing these sort of steep climbs, one can't help but to think...only two more times!!!  At the top, I gathered my breath, then continued to run the technical gap between Stone Steps and Gummy Bear Hill.  It's crazy, but this gap between the two major climbs on this loop seemed to take longer to run as the day wore on!  After climbing up Gummy Bear Hill, I could feel my energy depleted - my breathing was heavy and the climb was much harder this go around!  Knowing that the aid station was less than a 1/4 mile away, I just focused on getting there to get my bag from Kylie.  Once, I arrived at the aid station Kylie mentioned that she couldn't find my the bag.  I didn't have a whole lot of time to waste, so I told her that I had laid it on the front seat and that I would be back in about 50 minutes.  So, before I headed out for my second lap on the 3.5 mile loop, I grabbed a handful of bananas and oranges...and again my stomach felt horrible.

kylie helping me stay alive

Once out on the trail, my low energy and poor fitness level was becoming more apparent.  The sections that were once moderate in difficultly became increasingly more difficult.  At mile 15, "Elvis had left the building!!!"  It was here, where I had to just focus on getting back to the aid station...with hopes of regaining my calorie intake, settling my stomach and getting some electrolytes.  Upon arriving at the aid station I found Kylie with my bag of goodies!!!  I ate about four GU's and three S-Caps! and again more bananas and oranges. 

As I headed out for lap number three of the 5 mile loop, I was stratagizing just how I was going to survive another 15 miles on just two GU's.  Shortly after I accessed the dirt single track I regained my senses a bit...my body started responding well to the calories and electrolytes, but this would be short lived!  Soon I found myself at the base of Stone Steps looking up and climbing and cramping...and climbing...and cramping...and climbing!!!  I just kept pushing upward through the pain - thinking that I would only have to do this one more time!!!  Once at the top, my thoughts shifted on getting to Gummy Bear Hill...and again this gap between Stone Steps and Gummy Bear Hill seemed to get longer as the day went on.  On the way down to the base of Gummy Bear Hill I ate my last GU, knowing that I would be burning some serious calories on the climb back up.  I was pretty content with how I handled this loop, based on how I was feeling - no one passed me nor did I pass anyone.

Steve R. killing it!

and me getting killed!!!

Colors were at their peak in the Mt. Airy Forest

When I arrived at the aid station I was surprised to see Andrew dressed in his street clothes.  Andrew decided it would be best not to finish the race, due to a ongoing injury that he sustained a month prior at a trail marathon.  Seeing Andrew hanging out at the aid station really started playing games with my head...I wanted to give up!  I decided not to act on my thoughts, but to try and eat as much as my stomach could handle and then head out for my last lap on the 3.5 mile loop. 

Unfortunately, the day continued to get warmer and warmer every lap!   As I headed into the forest on the single track the wheels started falling off big time!!!  Runners started passing me, the easy sections became difficult and I was walking more often.  The lowest point in the race came when I was consumed with thoughts of giving up and heading back.  At that moment, I approached a downhill section and saw a group of four runners ahead of me...I quickly shifted my focus to running all of the downhill and trying to catch up to the group of runners that were in my view.  By the time I reached the bottom of the hill I had passed all four runners...and I started feeling better.  I kept making small goals until I got back to the aid station.  Once there, Andrew wished some words of encouragement and again I tried eating what my stomach could handle.

only one more loop!!!

The last lap of the 5 mile loop was finally here!!!  As I left the aid station and headed out to the dirt single track I noticed a truck parked with it's tail gate down fully stocked with GU's, muffins and electrolyte drinks.  I wondered if this was some sort of hallucination!!!  As I approached the tail gate I asked the gentleman sitting on the hood of the truck if I could take some of his aid.  He said "Of course you can, I am the unofficial aid station".  So I grabbed five GU's and a electrolyte drink and said "Thanks!", as I headed to the trail head.  Later, I confirmed with Steve and Andrew that what I saw was real...and they too, had seen the truck parked with all of the goods laid out on the tail gate!!!  These calories would do the trick over the next five miles.  Through the last five mile section I would pass three runners, only to be passed by two of them at the end.     

I crossed the finish line in 6:19:02, placing 32nd overall and 11th in my age group.  I have mixed feelings about my performance.  I really enjoyed the technical nature of the course all day.  Early in the race the concentration needed for footwork allowed the miles to go on by quickly, while later in the race it gave me something to meditate on rather than focusing on the pain and discomfort that I was feeling. 

I am a little disappointed that I underestimated the difficulty of the course and that I didn't respect the distance.  I had absolutely no game plan with regards to eating and fueling - I sort of thought that I could just wing it and grab what was at the aid stations.  Looking back at it, I am grateful that I hung in there and just finished it...even though I was only plodding along.  Also, I was really appreciative of Andrew's encouragement on my last go around - that seemed to have helped!


Even though there was no finishers medal...and the race shirt swag had a spelling error on it...and they ran out of post race potato soup, this is a race that I will do again...mostly, because of it's challenging course, low entry fee and the camaraderie of the participants running it!   

Post race at the WAFFLE HOUSE...there was like one of these fine establishments at every exit!
Me, Andrew and Steve

 

Salty Me, David Corfman- Race Director and Steve


 

A closer look at the race director's belt would reveal that he and his course are BADA$$E$!!! 

freinds - Emily & Todd from Kentucky doing well!!!




         

Finding Mojo

Got the Stone Steps 50k this Sunday.  I am heading on down to Cincinnati with Steve, Andrew and Hector from R.U.T.  Lately, I have been trying to get into some sort of consistency after Leadville...and have been struggling.  Maybe Sunday's 31 miler will be just what I need...in the meantime it's music like this that helps me get my mojo!!!

Kendall Judith Kohler

I keep looking at her and I keep seeing so many new things!!!

Born October 14, 2010 @ 8:57p.m.

6 lbs. 8 oz. ,  20.5"

Anton Krupicka Pre-2010 Leadville 100 Interview

Bryon Powell, with irunfar, interviews Anton Krupicka prior to the Leadville 100...

Twins

The other day I was reading a short story that really impacted my thinking...

Once upon a time, twin boys were conceived.

Weeks passed and the twins developed.  As their awareness grew, they laughed for joy: "Isn't it great that we were conceived?  Isn't it great to be alive?"

Together the twins explored their worlds.  When they found their mother's cord that gave them life, they sang for joy!  "How great our mother's love is, that she shares her own life with us!"

As weeks stretched into months, the twins noticed how much each was changing.

"What dose it mean?" one asked.

"It means our stay in this world is drawing to an end." said the other.

"But I don't want to go," said one.  "I want to stay here always."

"We have no choice," said the other.  "But maybe there is life after birth."

"But how can there be?"  responded one.  "We will shed our life cord and how can life be possible without it?  Besides, we have seen evidence that others were here before us, and none of them has returned to tell us there is life after birth.  No, this is the end.  Maybe there is no mother after all."

"But there has to be," protested the other.  "How else did we get here?  How do we remain alive?"

"Have you ever seen our mother?" said one.

"Maybe she only lives in our minds.  Maybe we made her up because the idea made us feel good."

So the last days in the womb were filled with deep questioning and fear.

Finally, the moment of birth arrived.  When the twins had passed from their world, they opened their eyes and cried for joy - for what they saw exceeded their fondest dreams.

That is birth...and that is death.

Running 50 miles for 50 days - Red Bull Human Express

Ultramarathon runner Karl Meltzer is more than half way done... 


Yesterday, Geoff Roes had the chance to run 58 miles with Karl in one day.  I guess, to understand how impressive this is you have to see it to believe it.  Check out what Geoff writes about his run with Karl the other day on his blog 
http://akrunning.blogspot.com/2010/10/human-express.html


Keep up with Karl at http://RedBullUSA.com/HumanExpress

Maybury

The weather has been absolutely "unusual", to say the least, here in Plymouth, Michigan.  We have been experiencing temperatures in the high 70's this last week...and today we reached 82 degrees on October 11, 2010!!!  Unfortunately, my body is still feeling the fatigue of summer training and I am having a hard time of putting together some good long runs.  So, on Monday I decided I would head out to Maybury State Park to test out my new camera, as well as, run a few hill repeats.  My legs felt surprisingly good - I think that the Bikram Yoga that I did earlier in the day had something to do with that.

Maybury State Park



Trail Path @ Beck Road Entrance

Trail Path



Bridge Crossing @ Sunset
This camera has got me looking fast!!!



Climbing Wedding Cake
This is Maybury's biggest hill - located between the pond and Beck Road.  It's not on the trail map, but you can access it from the Beck Road parking lot - south side.  It gets its name, because it is a three tiered hill...nothing like the Colorado Rockies, but I'll take it! 



Looked like something from the Blair Witch Project, so I left as quick as I could!!!



Waiting

Tara and I have been patiently awaiting the arrival of Kendall.  It's been pretty amazing to think that any day now, we will be the parents of a baby girl.  Tara's due date is today - October 11, 2010.  It's a very strange transition to be at!!!  I mean, we aren't really parents YET...and at the same time, we just can't go out and be adventurous either.  ...so we wait!

During this transition in our lives,  we have been enjoying the stillness of fall...and resting, and meditating and letting our thoughts of the new baby girl just wander!

The splendor of the fall colors are almost at their peak here in Plymouth.  I cannot help, but to be reminded of the music of Fleet Foxes, whenever there is a seasonal change!  ...and Oh, how I miss the Rocky Mountains!

Fleet Foxes - "Blue Ridge Mountains"