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Ozark 100 race report

Posted: November 14, 2017 by ironcop in Uncategorized

2017-11-05 05.12.00Ozark 100 is in the books.  I finally was able to run a sub 24 hour 100 miles and finished in 4th place.

The run started at 6 am on November 4, 2017 but we had to be at the start line by 5:45 at the latest.  We drove the Motor home to the race and stayed at a campground about halfway between the start, Reynolds, Missouri and the finish, Steelville, Missouri.  We were up by 4 am, got my stuff around and was on the road about 4:45 as it was a 45 minute drive to the start.  I dozed in the backseat while my wife navigated and my Dad drove the back country Missouri roads.

For whatever reason, I felt more nervous than normal before this race and the 20 minutes before the start felt like forever.  I didn’t know anyone at this race but that isn’t new to me.  I run most of my runs alone.

As we began to make our way to the starting line, I saw one guy I recognized from Kettle Moraine 100 in June.  I knew he finished before me in June, so I figured I’d try to stick with him for awhile.

At 6 am sharp, we were off on a journey you have to experience to understand.  I quickly started up a conversation with Samuel Stelsel, the guy I recognized form Kettle Moraine.  The conversation flowed freely and the next thing I knew we were coming into the first aid station at Grasshopper Hollow.  This was only about 5 miles in so we really didn’t need too much yet.  I grabbed 1/4 of a PB&J and kept going.

Samuel and I kept talking and the miles went by easily.  I really felt good and the nerves I felt before the race were completely gone.  There were many rolling hills but none of them were very bad.  We took it easy, but kept a good pace.  The second aid station came quickly and it was the first place I could see my wife and Dad.  Have I mentioned that my wife is the best crew in the world? She filled my water bottles and had some warm spaghetti ready.  As I was chowing down, I noticed Samuel was in and out very quickly but I was fueling up as I knew I wouldn’t see my wife and Dad for another 25 miles.  She had some quesadilla’s ready and packed up for me to take on the go.  About 10 minutes at Sutton Bluff and I was running again.

It was a nice little climb out of Sutton Bluff on a blacktop road before we got back onto the Ozark trail.  A couple miles down the trail and I caught up to Samuel and we began to run together again.  It’s bad of me, but I really don’t remember very many of the aid stations.  All of the workers were great, friendly and extremely helpful but I just don’t remember which ones were which.  We passed through Stillwell Hollow and Johnson Hollow when Samuel mentioned we had ran 25 miles in 5 hours, which was a good pace.  I told him I was hoping to keep the 5 mph pace until at least mile 50 then keep a 4 mph pace after that, which would get me to the finish line in under 24 hours.  This was the end of the journey for Samuel and I.  He said he would see me at the finish line.

I would run the rest of the race alone.  Usually I listen to music or a book, but I didn’t put my earbuds in once.  Almost 24 hours of listening to nothing but my own thoughts.

I don’t remember passing through Gunstock Hollow but ran into Brooks Creek, mile 40, a little ahead of schedule.  So much ahead that my wife and Dad weren’t even there yet!  I let the workers fill my water bottles and I started looking over the aid station food.  I found some avocado wraps and devoured a couple of those.  As I was eating one, I saw my wife and father walking down the road towards me.  I began to whistle and wave my hands and they finally saw me.  My wife pulls a wagon full of food for me because it’s really hit or miss on what I’m going to feel like eating at any given aid station.  Did I mention she is the best crew in the world?  Since she was pulling a wagon, they really couldn’t run and one of the aid station workers asked, “They know you are in a race, right?”  HA!  I laughed so hard I spit out half of the avocado wrap.  My wife got there and fixed me up but I really don’t remember what I ate.  I was still feeling really good.  Since they were a little late, I took a little longer at this station than I would have liked, but seeing my Wife and Dad really gives me a mental boost as it was going to be another 25 miles before getting to see them again.

Up until this point, the hills were pretty much non-stop but they were almost all jog-able.  I was continuing my goal pace and had somehow found my way into 3rd place.

I don’t really remember Highway DD, mile 47, but Martin Road, mile 55 was great.  There were several boys blowing an air horn to welcome me into the station and a little girl gave me a rubber band wristband that had AS8 on one side and mile 55.8 on the other.  The aid station worker stated they had cheeseburgers and I was sold.  I’ll take a cheeseburger please!  As I was waiting for the burger, Jason Wagner came running into the aid station like he was on fire.  I’m pretty sure he stopped for about 1 minute before running off.  He was moving fast!

I took my cheeseburger and headed down the trail.  It would be a long 10 miles before I met my wife and dad at Hazel Creek.  During this 10 mile section, I began to feel the previous 60 miles.  Going downhill was starting to hurt and I began to kick rocks, which meant I wasn’t doing a good job of picking up my feet.  None of the hills were really very “jog-able” either.

I jogged into Hazel Creek and my wife and father were waiting for me.  I’m pretty sure my wife had mashed potatoes and chicken noodle soup.  The combination was amazing although I think they saw I was getting tired.  The support was awesome.

After a great meal, I was moving decent again.  Although the 8 miles to Pigeon Roost wasn’t easy.  I also distinctly remember the workers at Pigeon Roost.  They were fablous and very energetic.  There was a guy there that reminded me of my grandpa, bib overalls and everything.  Just remembering Grandpa gave me a mental boost.  They filled me with noodles and broth and sent me on my way.

Only 5 miles to Berryman Campground, mile 78, and I would see my amazing crew.  I was still keeping my pace and although the uphills, and downhills were slow, I was moving in a horizontal axis very well.

I came into Berryman and I really wasn’t feeling the greatest.  My stomach was starting to hurt and nothing sounded good to eat.  This wasn’t like me as I can normally eat anything, but not now.  The good part was that I only had 20 miles left, but as anybody who has ever ran 100 miles can tell you, the race doesn’t really start until mile 80.  I really tired to force down some food but nothing tasted good.  My wife tried to send some food with me but I was hesitant as I didn’t think I would be able to eat.  She finally got me to take some Pringles.  Another 16 miles before I could see them again.  Uggg…

The next 16 miles is really a blur.  I was moving pretty slow and hating life.  Why did I sign up for this race again?  Why do I keep doing this to myself?  Am I really insane like most people keep saying I am?

I hobbled into Billy’s Branch, mile 87, and could have sit there forever.  The two guys there were great.  They warmed me up some instant potatoes and ramen noodles.  I wasn’t in a hurry and asked for a second cup of each.  Delicious.

I finally realized I need to get going so I slowly got to my feet and started down the trail.  This 7 mile section was the slowest of the entire race.  The hills seemed to get worst and the flat ground wasn’t easy anymore.

I finally got into Henpeck Hollow, Mile 94.  Only 6.5 miles to go.  My wife gave me some scrambled eggs and hash browns which normally would taste amazing.   However, I took a small chunk of the hash browns and almost threw up.  I knew my wife was really worried about me but I kept saying, “I just have to keep going.  It’s only 6 miles.”  Bless her heart, she finally let me go.  I had two hours to run 6.5 miles to beat the 24 hour mark.  Any other day, 6.5 miles would take about 45 minutes but this wasn’t a normal day.  I was worried two hours wouldn’t be long enough.

I started out with a pretty good pace.  I hadn’t ran this fast since about mile 57, but the burst of energy was short lived.  I remember reading in some race report about one long hill before an easy downhill to the finish line.  What I didn’t remember was any mention of THREE big hills during this last six mile section.  Holy Moly!  How could the biggest three hills come when I can barely walk?  I was going to be cutting this 24 hour mark close.

I finally hit the last down hill and saw the finish way in the distance.  I wanted to sprint so bad but my legs were barely moving.  It was more than a walk but less than a jog as I couldn’t really bend my legs.  Walk-Jogging?  Wagging?  Jalking?  I’m not sure what the term is, but it really is pitiful and painful.

My wonderful wife and Dad were cheering for me as I crossed the line, 23 hours and 50 minutes.  No one else was there as it was 4:50 am due to the time change back to Central Standard Time.

I met my goal and set a new Personal Record.  It wasn’t easy and it wasn’t pretty, but I made it.

Melissa, you are the best crew, and wife, anybody could have.  You make me a better person everyday.  Thank you for loving me.

Dad, Thank you for beating me as a child and teaching me the meaning of hard work.  You have made me into the man I am.

A special thanks to Kyles’ Bikes as they are the best store in Ankeny, Iowa.

Also, Skratch Labs for their Exercise Hydration Mix; Altra Shoes for the Lone Peak shoes; Salomon for the Adv Skin 12 set backpack; Injinji socks for zero blisters

 

 

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Run Day

Posted: November 14, 2017 by ironcop in Uncategorized

Since I’m still a little sore after the Ozark 100, today we just ran a nice easy 4 miles.  Pace yourself.

Stations

Posted: February 1, 2017 by ironcop in Uncategorized

Hard workout today. 

 35 seconds work, 10 seconds rest of: Wall sits, push-up with a kettle bell row, Roman twist with medicine ball, goblet squat, kettlebell swings, side plank, body squat with medicine ball toss, bicycle sit-up, and run.  Repeat this three times

Tabatta today

Posted: January 27, 2017 by ironcop in Uncategorized

Today was a simple workout.

8 rounds of 20 seconds on, 10 seconds off, rest one minute then repeat with a new exercise.

We only did for exercises; push-ups, body squats, sit-ups, and burpees.

Enjoy

 

Medium distance run

Posted: January 24, 2017 by ironcop in Uncategorized

Today, go for a run for about 10-20 minutes longer than you do normally.  Push yourself on this run.  You want to strive for a heart rate which is at 70% of your maximum heart rate.

 

2016 Recap

Posted: December 31, 2016 by ironcop in Uncategorized

10-79

2016 wasn’t the busiest race year, but it was definitely a successful race year with two huge International races completed.  In February, I was one of six finishers at the Fuego Y Agua Survival Run Nicaragua and in November, I was one of four finishers at the Fuego Y Agua Survival Run Australia.  Both races were brutally difficult but extremely fun.  Having finished both races, I have become the only person that has finished all three Fuego Y Agua Survival Runs as I finished the American version, Hunter Gatherer, in 2014.

So in 2017 I am resolving to be more active with this site by keeping everyone updated more often.  I hope to solicit some sponsorship as I believe I could be a good sounding board for the products I love and use.

Thus far, I am hoping to run the Barkley Marathons in April but I have already signed up for Kettle Moraine 100 in June and Ozark 100 in November.

Lets all take a vow now to become more active in 2017.  Let’s move more and enjoy life to the fullest.  I’ve lost two Grandfathers this year which makes you realize how precious our time on Earth is and how we need to live life to the fullest.

Here’s to a great New Year!

Curtis

Today’s Workout

Posted: October 8, 2015 by ironcop in Uncategorized

We worked on speed today.

After an active warm-up for about 10 minutes; light jog, high knees, butt kicks, etc. we jogged about 3/4 mile to get completely warm and loose.

We then began 1/4 mile sprints.  The goal was to get to your aerobic threshold, but not get anaerobic.  You know you have gotten to an anaerobic state when you are breathing so hard you can’t catch your breath.  The aerobic threshold is pushing the limits but still being able to get oxygen to your muscles.

If you want to run 1.5 miles in 9 minutes or less, you should strive to complete each 1/4 mile sprint in 1:30 minutes or less.

At the end of the first 1/4 mile sprint, immediately and without rest, we did 30 pushups.  Then we rested for about 2 minutes.

At the end of the second 1/4 mile sprint, immediately and without rest, we did 25, four count flutter kicks.  2 minute rest

At the end of the third1/4 mile sprint, immediately and without rest, we did 12 Burpees.  2 minute rest.

At the end of the fourth 1/4 mile sprint, immediately and without rest, we did 30 bicycle sit-ups

We finished up with a light 100 yard jog and stretching.