Hawk 50 Mile

On Saturday I ran the Hawk 50 mile race.  I through my supplies, race bag and outfit choice together Friday night.  It was going to be in the low 40's at the start of the race so I was a little conceded about what to wear since it's been a few months since we hit those temps.  Thinking back now the temps for this race were about the same as the 50 mile I ran back in March.  I went with the shorts I've worn to my other two ultras this year, knee high compression socks and a short sleeve running shirt.  Brooks trail running shoes that I have decided I hate.  They just don't fit right, my ankle slips around to much.  If anyone wants them they are size 9 and pretty if you knock all the dirt off.  Only have 86 miles on them.   Then took a hat, gloves and extra long sleeve shirt to start the race.  For gear I had a camelback back pack for water, headlamp for running the first hour in the dark.  Other things I took:  body glide(most important item by far), honey stinger chews, honey stinger waffles, watches, extra socks.

Went to bed at 11 an hour later than planned.  Alarm went off at 3:30, got out of bed at 3:45.  Made coffee, threw on my clothes, teeth brushed, face washed, grabbed coffee and race bag out the door.

Great hour drive out to Clinton Lake near Lawrence, KS.  No one is on the road at 4 on Saturday morning.  Volunteers pointed me where to park and I headed over to packet pickup.  Made a port-o-potty stop then back to the car to prepare.  Stripped down to my race outfit and broke out the body glide to lube up everywhere there is the slightest chance of chaffing.  Pinned on my bib, made sure I had everything, one more stop at the port-o-potty and then up to the waiting area.

Just before 6 the race director said a few things about the trail markings and we headed over to the parking lot to start.  First time running in the dark and I had only tried out the headlamp on in my house but it worked out.

First hour was in the dark and there was runners around me for this time.  I was mostly just spending this hour thinking about how I needed not to fall.  I didn't fall the first hour.  A little after the first hour and a little after the 1st aid station stop I was pretty much running by myself the rest of the race.  There were a couple of 100miler guys I'd pass or they would pass me a few times but pretty much it.  

 

The race was two 25mile loops at Clinton Lake State Park.  Really pretty trails.  I did have to spend most of my time looking down to see all the rocks and tree roots while running.  I mostly succeeded.  I only fell 3 times and got right back up each time, no biggie.  The trail was really well marked, so glad because I'm always worried about getting lost and adding miles to my run.  The trail couldn't have been marked better really.  I was never concerned I was going the wrong way.  Well, a few times I thought where is another pink flag or tree marking but I'd see one before I freaked out about it.

There was two aid stations that you went by twice on each loop.  The volunteers were fantastic and so were the food options.  I had PB &J tortilla roll ups, Pringles, pickles, Oreos,  little Debbie nutty bars, salted potatoes, salt caps, along with heed sports drink and soda.   I also ate one pack of chews that I brought on my 2nd loop.  I should have ate more before the race but I wasn't feeling it.  I had 2 honey stinger waffles for 310 calories.  I was starving all day.  I keep thinking I got enough at each aid station but like 30 minutes later I'd be hungry again.



I had no idea how this race would play out for me since my training miles weren't near as high as I wanted.  My longest run since the 50k back in July was only 16 miles.  This is the number one thing I'm going to work on.  Just getting more miles in would really improve my times I think.  Plus seeing the 100miler runners out there going twice as far as me especially the amazing female 100miler winner who is the same age as me.  Well, I'm going to need to start adding a lot more miles if I'm going to run a 100mile race next year.

7

Kristen

Weigand

Independence

MO

35

F

1

10:04:11

I finished 1/13 female finishers and 7/29 overall.

Trail knee.

Rambling

Two days away from the 50mile race and running out of things to do with my free time.  I mean I have a ton of things I need to do but I usually avoid doing all those things by running or going to the gym.

I miss my dog, she was crazy but she took up a lot of my time and attention now I have more time to think.  That's no good.  Plus going for a walk isn't the same if you don't have a dog with you.

I'm mostly thinking about how dumb it is to go by myself to a 50 mile race that is an hour away.  I feel like it's going to end badly.  Die alone on the trail kind of thing.  I'm being dramatic but I'm worried I'm going to get sick and have to drive myself back pulling over every couple of minutes to barf or worse.

I was out of coffee this morning so I had to stop at the store right after dropping Gretchen off at preschool.  This happened.

Hershey's cereal, not healthy but delicious, dark chocolate covered almonds, kinda healthy and delicious,  last chocolate flavored powered peanut butter, healthy.  Gretchen and I used it in some banana smoothies we made, so good.

So I saw this recent story of a female runner being attacked while running and I love it.  

Week in Review and 50 mile Training

Miles Ran:  41.5
Time Spent Running: 6:10

Time Spent Lifting: 1:30
One Cycle Class: :50

Took the day off from workouts after a solid 7 days on.  Only 3 more weeks of heavy high mileage workouts before it's just better to taper off for the race.  It's a super short training time for the race but if I do it all right probably better than extra weeks of doing it all wrong.

Plans for this week:

46 miles including a long run of at least 15 miles followed by a 10 mile day
3 hours of lifting
Nightly foam rolling
Improve the diet

While as long as I am running 40+ miles a week I can literally eat whatever and not gain weight.  I would probably run a lot better though if I tried meeting my bodies nutritional needs.  For over the past week I've managed to cook 0 times.  Living off of protein bars, beer and whatever free food is available at work for the day.  On the plus side I have no dirty dishes however my body may not be loving it.

Breakfast of Champions.*

* This is a joke.  I'm not drinking beer for breakfast.

1000 Miles and Stuff

Randomly decided to add up all my miles this morning.  Apparently I hit the 1000 mile mark yesterday on the treadmill when I was warming up for weights at the gym.    If I was getting excited about things I think this would be something I would get excited about.   Puts me on track for exceeding last years miles of 1328 but I little behind for hitting over 2000 for the year.  Though 2000 is still completely doable especially since my schedule is now a lot better for fitting in running time than it was the first 5 months of the year.  No more 2 hours on the gym treadmill while Gretchen is in child watch.  Hard to do because it's boring and Gretchen isn't always into child watch.  

I need some 1000 mile cake.

Recently I've been thinking about all my silly running and whats the point.  I mean it costs money,  I have to pay for the race and take the day or in some cases two days off work.  If it's a longer race trying to carry trays of food up stairs the next day could be a scary situation.  I have to have someone watch my daughter.  That someone usually being my mom who already watches her many weekends so I can work.

I'm pretty good at it, not great or anything but pretty good.  I think I can be even better if I kicked up my training a notch.  I always feel like I undertrained for races.  But whats the point.  No one really cares if I can place at races or what my time was.  It's not going to make any money get me a good job or a date.  

  

The only point is that I like it.  I guess that's enough and of course I did just sign up for another race.  Since that is what I really wanted to do and looking at the current list of entrants I think I could win.   Could also DNF, I mean its 50 miles you never know.

Thanks Kid

So sometimes you have a shitty week, and then some kid, probably 19 or 20 but I'm technically old enough to be his mom so kid, comes up to you and treats you like a rock star.  

 After having a particularly shitty week I completely skipped 2 days of workouts then finally forced myself to the trail Sunday after work.  As I was sitting in my car with the door open messing with my phone a young guy came over was all I'm so sorry to bother you but I saw the 50m and 50k stickers on your car.  Then proceeded to ask a bunch of questions about distance running and told me how cool it was that I ran those races.  We talked maybe 5-10 minutes but made me feel cool and helpful.  

I then ran 4 miles at a 7:30 pace that didn't feel hard and decided to go ahead and sign up for that 50 mile race in September  I've been mulling over.  

I'll be running the Hawk Hundred on September 13th.  I'll be doing the 50 mile version, not quite ready for 100 yet.  It's trail so should be a bit more of a challenge than the flat 50 miles I ran back in March.  

Signing up tonight gives me the optimal 6 weeks of training time one usually likes for 50 mile races.  I'm sure it will be fine,  I'm kinda on a roll for races this year so shouldn't stop now.  

Picture from trail so this post would have a picture.  Hi cat face.

Prairie Spirit Trail 50 Mile Race

Saturday I ran the Prairie Spirit 50 mile race in Ottawa, Kansas.  The course is a rails to trails and super flat.  I won 1st female out of 27 female finishers and 6th overall out of 74 finishers.  It was my 1st 50 mile race.  1st new years goal checked off the list.

 6   254 KRISTEN WEIGAND    34   F INDEPENDENCE MO 08:12:28  9:51

I didn't feel particularly nervous going into the race.  I figured as long as I hydrated properly and prevented any major chafing from happening I would be ok to finish.  The night before I gathered up my race supplies.  I ended up borrowing the water bottle belt for the race and did not try running with it before the race.  Because that is what you what to do in a long race, wear gear or clothes you've yet to try out.  Worked perfectly.  The water belt had a small pouch so I carried two packs of honey stinger chews, a scoop of vaseline and 8 salt pills.  I also went with carrying my phone and glad I did.  I wore two watches a Garmin that I knew wouldn't last the whole race and just a stop watch so I could keep time after the Garmin died.  I packed one drop bag with an extra bag of honey stinger chews, more salt pills, vaseline and a spare pair of socks.

The race was about an hour drive from my house and my parents were nice enough to pick Gretchen and I up at 6:00 in the morning.  Gretchen and I shared 2 Honey Stinger waffles and bananas on the drive.  

I had about 45 minutes once we got there before the race began.  One thing I love no parking issues when there is less than a hundred people running.  There was also a 100 mile race going on but they had started 2 hours earlier so never saw any of them.  I had time to rub my body down with body glide, use the bathroom twice, change into my running socks (went with knee high compression socks), and pin on my number.  

It was perfect running weather low 30's at the start and high 50's at the finish with really no wind.  I did decide to start the race with an extra long sleeve shirt and stocking cap.  A few minutes before the start we were told to make our way to the start area where we stood around in a loose group.  No one was pushing them selfs up to the start line, I don't think there was a start line.  The horn went off and everyone started with a slow shuffle.  

The first 4 miles of the race were an out and back past the start/finish area before the long out and back of 46 miles.  I spent this time looking at my watch and telling myself to go slow.  I was close to the front of the group from the beginning which made me think I was going to fast.  I was right around a 9:00 pace and with figuring in any of the aid station stops I would be making later in the race I thought it was only a little fast.

You get to pass everyone at the two mile turn around and see kinda what everyone is thinking their speed is going to be for the day.  After seeing everyone I knew I was towards the front but 2 miles in so what.  I was running by myself really the whole race which I figured would happen.  The first 19ish miles seemed to fly by.  Just thinking about pace and how I would feel the rest of the race.  The pace felt easy and I was keeping my aid stops quick.  At the mile 19ish aid station I was told that the one girl ahead of me was close and I could easily catch up to her.  I figured yay right but around mile 23 I did.  I started to get a little excited.  It was a girl I kinda know about and she is fast and has ran many ultra's so I think it just wasn't her day.  Shortly after that the winning male passed by on his way back, he finished a couple of hours before me.  

After this things still seemed speedy I was getting close to the turn around and the other 5 guys who beat me passed.  I spent very little time at the turn around aid station getting my water bottles refilled, eating 1/4 of a ham & cheese sandwich a few Pringles and I was out.  Going back out the girl I passed was running into the aid station and I passed the girl who would end up with 2nd place about a mile out.  My legs were still feeling good and I was feeling speedy knowing I was in 1st at the moment.  For about 4 miles going back I was passing runners regularly.  It was a good and entertaining distraction from the running.  

Then around mile 31ish my Garmin died and I knew I still had several miles till the next aid station.  I had my stop watch and the town water tower, that seemed farther away the closer I got, as guides.   This is about the time I started really feeling like I needed to entertain myself to distract from the running and that my legs were in pain.  I just keep telling myself all I had to do was make it to the next aid station and not worry about after that.  

I went though the mile 36.8 mile rest stop super quick with a bathroom stop.  They filled my water bottles and I grabbed my extra chews and salt pills and was off.  The guy there was pushing me to get out which I totally appreciate.  Natural instinct says stay and snack.

Less than 6 miles to the last aid station I don't really remember.  I just pushed through, talked out loud a little, no one was around.  My legs were hurting so I was just trying to distract myself.  The last aid station I pushed myself though after having my bottles filled.  Just a little over 7 miles to the finish, what's 7 miles after running 43.  No big deal.  My legs were really hurting so I let myself walk for 2 minutes each time I hit a trail mile marker then run to the next marker.  Then I realized I had my phone on me.  I usually never listen to music in races but I figured this was a good exception.  I just played the current playlist.  It really helped power me through those last few miles.

I really didn't realize I was about to the finish till I saw the people on the side of the trail up ahead.  I new I had made it back to Ottawa but I was just surprised when I realized I was about to be finished.

It may not look it in these pictures but I'm super excited to be crossing the finish line and winning.  

My belt buckle and 50M sticker(already on car bumper).  I also get a plaque for winning 1st female, they are mailing it to me.

Race day food:  

Before: 1 cup coffee, 1 banana, 1 honey stinger waffle

During:  3 packages honey stinger chews, 12 salt pills,  about 1/4 container of Pringles, 1/4 ham & cheese sandwich, 1/2 can ginger ale, approximately 90 oz of water & 90 oz of hammer brand sports drink.

After:  hamburger, 1/3 cup potato salad, chimichanga, rice, beans, chips & salsa

I originally picked this race because it was flat and close to home.  I knew my training would have to include a lot of treadmill runs and not a lot of hilly trails.  I like to figure my race cost in price per mile.  This one cost me $2.30 a mile.  Makes 5ks look expensive.  The race had great aid stations with super helpful volunteers filling my water bottles for me.  I know some people hate an out and back but I really liked it and seeing all the other racers along the way was fun.  I really loved the whole thing, winning didn't hurt.  I know if I can just get some added miles in my training my legs would't tire out in the end.  It's been 3 days since the race now and my legs are feeling pretty good.  Sunday I was super stiff and getting up and down was a chore.  Today I ran an easy mile and a half.

Thanks to my parents who drove me to the race and back watching Gretchen all day while I ran.

Countdown

In 6 more days I'll be running my first 50 miler.  I think I'm ready.  There is really nothing more I can do at this point.  My training wasn't ideal.  Would have liked to of had longer long runs but I had several 50-60 mile weeks and that will have to do.  At this point running a lot more would only hurt not help so I'm totally embracing race taper and carb loading right now.  Yesterday I didn't exercise and ate pizza.  

Plans for the week:

run 10-12 miles

figure out what to wear at race

decide which hydration system to use

decide what to put in drop bags

hydrate like a boss

eat lots of simple carbs

I figure I have been spending 7-9 hours a week running plus cool down time, extra trips to the gym, multiple showers each day.  It's like I have a whole extra day this week until I use it up all at once on Saturday.   

Last Saturday, March 15th I ran the Lucky 13.1 for the 2nd time in Peculiar, MO.  I used it as part of my training and didn't taper or anything for the race.  I finished in 1:41:49 only 13 seconds off from my PR.  1st in my age group 30-34 and 4th women overall out of 51 so not bad.  I'm thinking I need to train for a half marathon.  I feel like if I did I could easily drop my time below 1:40.  But more interesting to me right now is that I plugged my time into the McMillan race time/pace predictor thing and it said based on this time I should be running a 50mile at a 9:30 pace, finishing just under 8 hours.  This is what I've been thinking/planning in my head.  So even though I wish that a couple of my longer runs would have been a little longer i'm feeling pretty good about the race.

This race predictor said it would take me a whole day.

So This Is Happening

I said a 50 mile race was a goal for the year.  So when I saw this race I figured it was the one.  It is only an hour drive from my house, affordable and flat.  My 3 criteria.  It is coming up super quickly, sooner than I wanted but there is not a lot of local choices for the 50 mile.  Then considering that most of my training has to be on the roads or treadmill a hard trail wouldn't be a great choice for my first 50 miler.  

My goal of the race is to finish and not feel like death rather than a certain time.  I am just trying to log 50+ miles a week and hopefully closer to 65 a week at the peak.  The 2nd part of my training is working up to running 50 miles in a two day period.  Right now I'm at 30 miles for a 2 day long run.  Saturday I ran for 15.5 miles total and Sunday I did 14.5.  My legs still felt pretty good after Sundays run so I'm feeling a lot better about this race going well.  My biggest concern is the long runs.  I really can't go that long on a treadmill so I have to work out my babysitting and the weather.  That worked out for me this past weekend but for the most part these winter temps are a little too cold for me.  Especially when trying to run long distance.

Last half mile on Sunday was actually walking the dog but I was also caring this on my shoulders so I think it counts.

I'm looking for a volunteer to drive me home after the race.  Anyone love me enough to drive me home?  This would probably also mean dropping me off since I won't want to leave my car there.  I hear Ottawa is a great place to hang out for 10 hours or not so much.