Good week

Finished the week with 68 miles. Mostly because of the 20 miles from the 7th Fat Ass. Wanted to go the distance, but my ankle didn't. We had 28 starters and 8 going the distance. Very pleased with the turnout, especially considering the rain and my non-commitment to even have it this year. I didn't take any pictures, camera issues. There are some pictures out in social media land. (I'm not tech savy enough to link)

Long run this week was supposed to be 17 miles. BQ2 mapped out one of our bike routes, nice rolling hills. It was a great change of pace. Pretty happy with my 8:23 average pace. Still not quite where I need to be, but at least I'm able to hang longer with the fast guys. Also helped that I carried water and took a gel at 8 miles. Almost warm enough to wear shorts. Legs were almost to warm with tights, but glad to have them when the wind was in my face.

Didn't wear my calf sleeves during the long run, nor afterwards. Instead I tried my T.E.D. stockings, the full length ones, from toe to crotch. This was the first time I've used them. I wore them for 2-3 hours, under my pajama bottoms, lounging around. I think the purpose was accomplished, they aided in recovery from the long run. I'll be using them again after my long runs.

State of the fat ass

I had every intention of letting the annual Fat Ass 50k retire this year. Couple of different reasons. For one I didn't know if I would be off on New Years day. More importantly were other little things. Like the liability issue, but is is unofficial so no worries, right? Really hadn't been a concern until I found out that a couple of runners climbed over the train that had stopped on the tracks over by East Main. Thought I'd been clear in years past that a cut through was under the tracks. Also we had the one year with the rain that caused the river to rise so quickly that the path along the greenway wasn't even passable. (or so everyone thought, except for a couple of brave foolish souls).

Ideally I'd like to stage this event on a trail.Ultra's are meant to be run on soft surfaces. Nothing close in Murfreesboro, so that pretty well is out the window. Also, would be nice to have a location that was more beer friendly. Not that location has every stopped me from enjoying a beer. I can always be counted on to have a beer on hand for the end of most of my athletic endeavors. It would be nice to sit around a fire and enjoy a beer, post run.

What kind of event is it if the race director doesn't finish the distance? I've only finished 3 of the 6 years. Guess that's another fact of this kind of event. Do one loop, two loops or run 33 miles because it's your birthday. The things that appealed to me from the first fat ass, still hold true. No times, no aid, no shirts, no whining. Probably could get more participation if we had a t-shirt or timed the event. I don't plan on either.

I'll be back out Tuesday morning 8 am to run. I don't plan on messing with a generator this year. Even though the pavillion has an outlet, no coffee or chicken dumplings. I'm only bringing a case of water and a case of gatorade.

Check

That one's off the list. (thought it was on the list, must have been the other list in my head) Finished my first Century bike ride on Saturday. It was the H.O.T. 100 starting in Lascassas. Me and the guys had been talking about it for quite awhile. Just never really seems to win out over running. This year the bike won. G committed before me, so I had to go ahead and sign up as well.

Hot topic on the running forums is always the accuracy of GPS devices. Someone is always finishing a 5k race and their GPS measures a different distance. Lots of factors, that I won't even talk about. Only thing I know is the bike odometer seems to be more accurate. We rode 102.5 miles according to my bike odometer and 100.9 miles according to my Garmin 305. Probably right in the ball park of the accuracy claims made by Garmin. The number that I'm more concerned with is the average pace, in this case 18.3 mph average on the bike odometer versus 18.1 mph on the Garmin 305. Not big, but G's difference was staggering. He only showed 17.6 mph avg, yet he beat me home by 5 minutes. Only difference being his Garmin 305 was on his wrist, versus me mounting mine on my bike.

Rest stops or feed zones, whatever you want to call them were placed just about the right spots along the course. One in Readyville, we went by twice, one after the first big climb on top of the ridge, and the last one in Statesville about 23 miles from the finish. Lots to eat, oranges, cantaloupes, watermelons, grapes, peanut butter and jelly sandwich's, Oreo's, peanuts, bananas, ice, water and Heed. One new thing for me was a cracker with peanut butter, a slice of banana and a drizzle of honey. Yummy. Pretty similar to the spread for an Ultra. The last stop is the one where we dilly dallied. I sat down took off my shoes and drank an entire bottle of ice cold water.

Sag support was awesome. The boys, (mine) both asked what is the SAG wagon? I had my answer, but really thought it must be some kind of acronym (Support and Gear) or something. This is one of the explanations I found on the interwebs. This ride had lots of support, at least 2 vehicles making trips up and back each 20 mile or section. I saw them in action on at least one flat and another mechanical. Plus, we saw two of them in action when they came back and picked up J, one of G's tri buddies.

This course has two climbs of significance, Petty Gap and Dolittle. We've been up Petty Gap before. G rode up it the first time in his big ring. Not as much gas this time, must be the heat. Last time it was in the 60's this time at least mid 70's, maybe warmer. Dolittle was a long climb and it was about 60 miles into the ride. We had a truck that  wouldn't go around us the entire way up the hill. Annoying as hell. I stopped at almost the top to let him go by and then stopped again at the summit to wait on J. Only waited for about a minute and then rode on. G had passed me on the hill, thankfully he waited for me at the real top of the hill.

One thing for certain a Century is easier than a marathon. Least if you take your time and dilly dally around at the rest stops, don't hammer the hills and coast the down hills. First rest stop, I had to wait on the guys. I'd started out slow, but DT went flying by so I latched on for a couple of miles. After one mile hot mile at around 28 mph I thought I'd better slow down and let that train fly on without me.

New respect for the tri-athletes. I can't imagine hammering through 100+ miles and then running a marathon. Perhaps the swim cools them off enough that the heat from the bike and run is welcome. NOT. Saw a couple of runners starting out as we finished our ride. No thanks, no triathalons for me. Guess the ulitmate all around stud has to be the decathlete. Saw a picture of Bruce Jenner on a Wheaties box from 1976 last week.

My quads were pretty sore for the rest of the day, and I was a little bit tired but not as drained as a marathon. Did a 10 mile run this morning and surprisingly felt really strong. But, it was overcast and cooler, even rained for the last quarter mile. Enough bike for the time being, I'll keep it in the rotation for cross training but time to get serious for a half marathon in October and the Monkey in November.

Fat Ass 50k

Start time: 8 am, Tuesday January 1, 2013. What the hell, I'll be back out. 

Location: General Bragg HQ's trailhead,1540 W. College St., Murfreesboro, TN, 37129

This is an unofficial Fat Ass run so there is no entry fee, no awards, and no wimps. There is some aid and some post event refreshments. It's an out and back course so you can do any distance you want.

I'll provide water,  and gatorade (General Bragg HQ). Please bring something to share as well.

The course starts at the General Bragg HQ on the Stones River Greenway and goes out to Stones River Battlefield, around the battlefield and back to the greenway and on to Cannonsburg and then back to General Bragg's HQ for one loop. One mile to the battlefield, a two mile loop and the one mile return to the pavilion at Bragg. From there, a six mile out-and-back to Cannonsburgh. Each loop is around 10 miles and only minor elevation changes, no hills. Bathrooms at the battlefield, the start and at Cannonsburgh. The 50k distance is 3 loops. The pavillion at General Braggs HQ's serves as the starting and ending point, as well as the aid station.

The inaugural run.

Year 2.

Year 3.

Year 4.

Year 5

Year 6



Battle of Stones River Anniversary, December 25, 2011.

Battle of Stones River, from Wikipedia.

Jan. 1, 1863 The armies spend the day reorganizing and caring for the wounded.

150th Anniversary Events

Dirk's Fat Ass 50k number 5

These are the only pictures I took during the race. Have to blame the rain for the blurry shots. Really pleased with the turnout this year, 30 starters. We had the biggest number of finishers ever for the 50k at 12 (David, Chris, Greg, Karl, Rick, Wade, Paul, Naresh, Oldman) with Jennifer, Lisa and Joseph going 33 miles to celebrate his birthday.

The rain this year was a welcome change to the cold of the previous years. At least until the end of the second loop when the trail started to flood. About the time the rain stopped. A few braves souls continued on the trail through waist deep water, while the less hardy of us detoured through the weeds, woods and briars. Only 1 finisher to complete the entire "course" before it was completely under water. The rest of us added on miles at the battlefield or on old Nashville highway to get the distance. Naresh's race report.

Naresh, Wade, Karl, Paul and Rick

David Jones and the rest of our finishers, had already left or were still on the course adding additional miles when this finishers picture was taken.

Start time: 8 am, Saturday January 1, 2011.

Location: General Bragg HQ's trailhead,1540 W. College St., Murfreesboro, TN, 37129

This is an unofficial Fat Ass run so there is no entry fee, no awards, and no wimps. There is some aid and some post event refreshments. It's an out and back course so you can do any distance you want.

I'll provide water, gatorade, and some type of warm salty food to share at the aid station (General Bragg HQ). Please bring something to share as well.

The course starts at the General Bragg HQ on the Stones River Greenway and goes out to Stones River Battlefield, around the battlefield and back to the greenway and on to Cannonsburg and then back to General Bragg's HQ for one loop. One mile to the battlefield, a two mile loop and the one mile return to the pavilion at Bragg. From there, a six mile out-and-back to Cannonsburgh. Each loop is around 10 miles and only minor elevation changes, no hills. Bathrooms at the battlefield, the start and at Cannonsburgh. The 50k distance is 3 loops. The pavillion at General Braggs HQ's serves as the starting and ending point, as well as the aid station.

The inaugural run.

Year 2.

Year 3.

Year 4.

3rd Fat Ass 50k

Another year, another fat ass. This years run had the best weather to date. Sunny skies all day long. Temperatures started out brisk at around 24 degrees but warmed rapidly to low 50's by the time I finished. Turn out increased over last year to 20 runners. Most ran one or two loops or some other variation. 5 of us did the 50k distance.

I arrived early to try and get the electric connection. Plugs in the restrooms still don't work. Park employee tried to flip breakers and still couldn't get any power. I tried twice to get a fire started. First attempt the paper didn't catch my kindling and the second time the grass was to damp. Just as well, I didn't feel comfortable leaving an unattended fire.

Lots of different foods this year. Rick brought his world famous energy bars, super yummy and packed with energy. I brought chicken and dumplings and they did stay warm at least through the second loop. Also, some excellent cranberry and walnut cookies, bagels, croissants, tangerines, assortment of muffins and cupcakes, and candy.

Pictures are stuck in my camera. I don't have my SD card reader to get the photos'. Maybe next week.

out with the old

Needed 2.1 miles this morning to have even miles for the year of 2,579. Would have added a mile to get a more even number of 2,580 but this was my last run before the Fat Ass tomorrow. The taper this time wasn't kind. The combination of fewer runs, less miles and holiday food helped to add 6 pounds. All of that should be gone by this time next week. Really surprised at the number(pounds). I only gained 3 pounds on the taper for the Monkey marathon.

Weather has changed again. Yesterday was sunny and 60 degrees. Nice to have the windows down and the sun roof open. Went to the bank before the lunch time rush in Green Hills. Made a stop to check out Trader Joes in the old Wild Oats location on the way back to the office. Hate driving in that part of town, way to much traffic. Decent beer selection, but the main reason for stopping was to check out the "house" brand beers. They had 6 packs for $5.99 for most of the major beer types. I picked up three Stockyard Oatmeal Stouts and three Kennebunkport Porters. This store is about half the size of the old Wild Oats. I didn't browse any of the store, quick trip to check out the beers and back to work.

Very gusty winds this morning. Temperatures in the mid 30's and winds of 22 mph, gusting to 33 mph. Glad today was only 2 miles. Sure hope this wind is gone by tomorrow. Weather forecast calls for temperatures in the low 20's tonight and sunny skies and highs in the low 40's. The window for the 50k should be around 35-41 degrees, sunny skies and winds from the north around 5-10 mph. About the same weather as the last couple of years.

windy morning

Pulled into the parking lot to meet speedy this morning to rain blowing sideways and temps at 44 degrees. We both were really tempted to just go back home, but went ahead and got our run done. Nothing fancy, speedy did a tempo yesterday so we did an easy pace for him which is about marathon pace for me. Wind was pretty fierce when it was in your face and the rain was blowing.

Trying to plan out the next race and plans for the spring. Current plans are to maintain about 40-50 miles per week. Next race is going to be the Fat Ass 50k on January 1. Talk on the strider board about another race on the 11.2 in Percy Warner Park. I'd do that again, but not really racing it. Wonder if anyone is going to step up and volunteer to organize and score it?

Next major race is going to be the Flying Pig marathon in May. Plenty of time to build up with the Daniels program for a fast marathon, 3:10 or 3:15. Need to check out marathonguide.com to get a B race in case the Pig doesn't work out. Maybe pace the 1:45 group at the Country Music half marathon in April.(if Peter will have me back after last years debacle).

Dirk's Fat Ass 50k III

Started thinking about the 3rd running of the Dirk's Fat Ass 50k, a couple of weeks ago. Puppymeat shot me an email last night and wondered if it's still a go. I'll be out on January 1 running a 50k from General Bragg's HQ at 8 am. I need redemption for my DNF last year. Come out and join me.

Last year we had 14 runners. The inaugural run we had 6 runners. 30 runners this year would be a success. The course will remain the same, 3 loops on the asphalt of the Stones River Greenway and Stones River Battlefield. I'll use the General Bragg Headquarters as the staging, start and finish area. This is an unofficial race, no entry fee, no bibs, no times, no awards, no wimps, just the satisfaction of starting off 2009 with 50k in your log book. Or just one loop for 10 miles or 2 loops for 20 miles. We had some folks do different distances.

The course starts at the General Bragg HQ in Murfreesboro, TN. The course out to the battlefield is basically a lollipop. One mile to the battlefield, a two mile loop and the one mile return to the pavilion at Bragg. From there, a six mile out-and-back to Cannonsburgh. Each loop is around 10 miles and only minor elevation changes, no real hills. Bathrooms at the battlefield, the start and at Cannonsburgh.

Report from Fat Ass 50k III

monkey marathon plan

This has got to be the easiest marathon plan I've ever laid out. Took me 20 seconds. Usually I have a time goal in mind and very specific workouts for the 16 weeks or so leading up to the target marathon. Not this time. This time, its about finishing. That's it. But, this marathon supposedly has a few little hills. I know, I've doubled the 11.2 in other marathon training schedules. This time around I'll just plan on making it out to PWP every 2-3 weeks.

The plan. Hills and more hills. As many 20 milers as I can get between now and race day, it's 6, according to the calendar. That was the 20 seconds of prep time. Down week from 20 miler, 14 miles at marathon pace. That's it. Oh, plus a tempo workout once a week, just to try and keep a little bit of leg turnover. Two week taper. The last marathon I ran was Boston in 2005. Trained for a fall marathon in 2006, but didn't make it to the start line. But, I did a 50k in 2007 and dnf'd another in 2008. This marathon training is fun stuff:)

August 17, 16 miles
August 24, 18 miles
August 31, 20 miles
September 14, 20 miles
September 28, 20 miles
October 12, 20 miles
October 26, 20 miles
November 9, 20 miles

OCD? Perhaps, after all I'm the one the ladies at work move the door mat, just to see if I'll put it back were it's "supposed" to be. This morning was a easy recovery on the golf course, 6.1 miles, plus weights.

Longer days

Slow recovery on the golf course this morning. Dawn breaking at around 5:15. I cut the run short because the grounds keepers were already pulling out the tractors on the second loop. 7.1 miles in a hour plus is plenty for a recovery run. It was good practice for the ultra shuffle. It's about the same pace we started out on the first Fat Ass 50k. That would be about the average pace were someone to walk the ups and run the flats and downs at Percy Warner Park. Hmmmmmm. Not thinking about the entire distance, but maybe 50 miles or 50k.

Saw a possum on the first loop of the golf course this morning. A single goose was honking the first time I went by the pond and still going on the second lap. Passed overhead honking within 10 feet of me. Usually don't see a Canadian goose by itself, maybe that's why it was making so much racket. It did scare off the Great Blue Heron that's usually hanging around the pond.

Wunderbar !

Found some dirt. Went out to Cedars of Lebanon State Forest and parked within the park. Almost 2 miles of road before we got to the gravel. The gravel section is 5 miles one way. Lots of trails off the gravel. Went down one this morning. Wider than single track, horse trail with lots of limestone for the downhill section and then dirt and lots of it. Rain a couple of days ago, and still mud holes on the trail. The dirt forced Speedy to slow down, still ended up with a 8:00 average pace for the 12.01 mile run.

Think I've found a new place for the "Fat Ass 50k" on new years day. Only problem would be finding a big enough spot for everyone to park so the entire run would be dirt or gravel. Be a good spot to start training for my first 50 miler. Easy to get 20 miles without getting on the road and without having to repeat any sections.

Need to buy the Canon Elph camera I've been researching. Then I could have taken it on the run this morning. First pictures I took with the old digital before we started this morning were to dark. Only thing going on was the the owls hooting at each other.

2nd Dirk's Fat Ass 50k

This years event was marked with stiff winds and temperatures in the upper 30's and lots of sunshine. 5 people completed the 50k distance. David Jones, Murfreesboro's own ultra champion was this years winner. David Jones, Chris Maples, Paul Arnette, Rick Caffy and Joe Millichap; all completed the 50k. Amy Reneau did 2 laps, 20+ miles. Her dad Kevin Reneau came out and ran the second loop with her. Bill Alexander did 1 and 1/2 loops. A little more than 15 miles the farthest he's ever run. The race director, Dirk Hayes did 2 and 1/2 loops. Roughly 24 miles. The following did 1 loop, with the exception of Sandy Goodman who added her own loop to gain 3 extra miles. Jason CarpenterSandy GoodmanPallie JonesDavid HoakeMike Moore+ 2 runners, whose names I did not get:( One loop was 10.3 miles.

The course started at the General Bragg HQ's on the Stones River Greenway and went out to Stones River Battlefield and around the battlefield and back to the greenway and on to Cannonsburg and then back to General Bragg's HQ for one loop. The 50k distance was 3 loops. The pavillion at General Braggs HQ's served as the starting and ending point, as well as the aid station. Participants brought coffee, chicken and dumplings, homemade energy bars, bananas, gatorade and other homemade treats to share.

Kinda bummed that I didn't even finish my own race. Starting the 3rd loop I was getting tired and stopped to adjust my calf sleeve and decided to walk a bit. I'd refilled my water bottle with gatorade only a mile back. I continued walking and drinking and started to get dizzy and light headed. Guess I hadn't been to smart by only doing the succeed caps and gatorade at the aid station. Last year I ate heartily at each loop, this year I only got one helping of chicken and dumplings on the first loop. My lack of calorie intake must have caught up with me. I was only 2 miles from the aid station. I really thought I'd start back running but ended up walking the 2 miles back. I was pretty darn cold when I got back to the aid station. Amazing how quickly a coke will get you back after a bonk.

1st Dirk's Fat Ass 50k

Dirk’s Fat Ass 50k participants left to right:Rick Caffy, Joe Millichap, Paul Arnette, Rob Apple, Jon Fisher, Dirk Hayes.

Race director’s report

The inaugural Dirk’s Fat Ass 50k started at the General Bragg Headquarters pavilion at the trailhead of the Stones River Greenway in Murfreesboro, TN. The course headed out to the Stones River Battlefield. We added a one mile out-and-back on Van Cleave which next year will have to eliminate that stretch. The course ended up a little longer than I measured, closer to 32.5 miles. OOOPs, better long than short was my thinking. The course out to the battlefield is basically a lollipop. One mile to the battlefield, a two mile loop and the one mile return to the pavilion at Bragg. From there, we did a six mile out-and-back to Cannonsburgh. Each loop was around 10 miles and only minor elevation changes, no real hills. We had bathrooms at the battlefield, the start and at Cannonsburgh.

The weather was great for the runners. Start time at 8 am and it was around 44 degrees with a north-northwesterly wind. After the first loop the temperature dropped to around 40 degrees and the wind was steady. I grabbed my gloves and a vest. Joe decided the best way to do the battlefield loop was to head into the wind; the rest of us went the other way and tried to shelter ourselves from the wind. I have to kudo’s to Raz and Booper for braving the cold and wind to monitor the runners and our aid station at the General Bragg pavilion. Paula and Dylan came out to relieve her, but left because Dylan wasn’t too eager to hang out in the cold.

Six of us started and finished the extended 50k. Joe and I were the only newbie’s. Rob, Rick, Jon and Paul were all ultra veterans, with close to a thousand ultras among the four of them. We all started together, but Joe separated early to use his new Galloway method. It worked well. I did a portion of the first loop with Stephanie and then waited at the aid station for the Fab Four and continued on with them. I ate two quarter peanut butter and jelly sandwiches, some chicken and dumplings and Gatorade at each of my three + stops at the aid station. I also had some potato chips, a banana, and a coke on the final loop.

Joe started with us by saying he was only going to do one loop and see how he felt. He must have felt pretty good; he went on to beat all of us to the finish. He passed us on his way home and I picked up the pace to try and reel him in. He was too far ahead of us, close to 2 miles. I was amazed by how much energy I still had coming home those final 4 miles. It actually felt really good to open up into another gear.