Training for a 24-Hour Race

With a month to go until the World 24-Hour Championship in Steenbergen, The Netherlands, my training is winding down.  I have one 12-hour run planned for April 20th at the North Coast race and after that, my long runs are done until the World race.

What training plan works best for a 24-hour race?  It seems like I have tried them all and a successful performance on race day can depend on a number of things not even connected to one's training.  I think though that my optimum training plan is to run a number of consecutive marathons as my long runs before the race.   That way, I get in some faster running and longer distances but do not run too many miles and risk injury.  Of course, I know some super fast runners, like Mike Morton, who run consecutive 100-mile races to prepare for a 24-hour race!  The key here is to know your own body and what you can handle. 

I also like to run one speed workout on the track each week.  Again, this helps to put some spring in the step and keep my legs energized. 

For total weekly miles, the most mileage I have run to prepare for a 24-hour race is 100 but that is a tough number to hit when you work full-time.  To get in mileage during the week, I usually run twice a day, breaking up the run depending on my schedule, could be before or after work or even during lunch.  This schedule doesn't leave much time for anything else so this is not something I can maintain for months on end.

At the end of the day, don't sweat the training.  The mental aspect of the race is also important and sometimes I have my best races with little training but having the right mental frame of mind.  So regardless of your train, go out and enjoy the race!

Running at the North Coast 24-hour Race in Cleveland

Curling's Over, Time to Run

We just finished up the 50th curling season at Mayfield Curling Club.  For the last five months, I've been spending five nights a week at the curling club.  That makes it tough to squeeze in any long runs at night.  I now have no excuses to get ready for the 24-Hour Worlds in May.... except the weather. 

I know, I should be used to it.  I grew up in Wisconsin but I think I have gotten soft living so many years in balmy Ohio.  Last year, global warming was in full force here and we had multiple days in March where the temps hit 80!  This year, the ice age has returned and each morning I've been greeted by cold and snow.  Now that I have free time to run at night when there is more daylight, I still am stuck with snow, ice and cold.

Running the Green Jewel 50K this March -
it was supposed to be "green," not "white."

Curling's over and I am officially DONE with winter.  I don't want to see any more ice unless it is on a curling rink.  OK, I am now done with my rant.  Time to start running....

GOLD - Race Recap of the 2012 World 24-Hour Championship



Team gold medal and finisher medal

Wow!  Who would have thought the US women would have pulled off a Team Gold Medal.  I must confess that I did not harbor such illusions before the World 24-Hour Championship this past weekend in Katowice, Poland.  Looking over the roster before the race, I thought it was going to take a Herculean effort to get any team medal.  In my mind, the race favorites were surely Japan (with Mami Kado, 24-Hour World record holder at 158 miles), France (Gold medal team for the last several years with six very solid runners and Anne Ceclie Fontaine, who consistently hits 150 plus miles) or Italy (again a deep team with  Monica Casiraghi, recent best of 142 miles).  Talking over the prospects with teammate, Suzanna Bon, I predicted that we would need at least two US runners over 140 miles to have a chance at a medal….  Of course, I would not be running 140 miles so I told Suzanna that she would have to do it.  HA!  Suzanna has been running well at 24-hour events but had not yet cracked the 140 barrier.  I knew it was only a matter of time and told her she needed to do it in Poland!

Before I discuss my pathetic performance, I must congratulate Mike Morton (172.457 miles) and Connie Gardner (149.368 miles), both setting new American Records and earning individual gold and silver medals respectively.  Both Mike and Connie ran so effortlessly and it was truly inspiring to watch.  Suzanna Bon also PR’d with 143.5 miles, at least 5 miles better than her previous PR and good for 5^th place.  Anne Lundblad rounded out the US women’s scoring with 138.6 miles.  Not quite a PR but an impressive performance nonetheless and good for 9^th place.  Anne battled cramps and stomach issues early in the race but hung in there.  Way to go!

Now the race details.  The race took place in a very pretty park, with lush green trees, ponds and statutes.  I usually don’t notice these things but had a fair amount of time to look around when I was walking (more on this below).

Just one of many interesting sights at the park.

The race started at noon, which I thought could pose a problem with potential heat.  That did not happen as race start temperatures were cool and there was a smattering of rain.  Perfect conditions.  The race course was basically a rectangle, one long and short side was asphalt and the other long and short side was brick.  The brick on the long side was new but the short side was not in the best shape.  I kept thinking I might trip on that section but never did.



Interesting running surface

At the start, my plan was to run around 9:20 per minute miles for three hours, then run 9:45 for three hours, etc.  I hit my three hour pace and felt so good that I made the decision to keep pushing.  For the next three hours, I was at around a 9:30 pace and then between hours 6-9, I was at around a 9:45 pace.  I was at 50 miles a little after 8 hours.

Carilyn and me early in the race.

I'm still not sure if running too fast caused my demise or something else.  Around hour 9 my outside knee started hurting.  Almost at the same time, my quads started hurting.  I thought maybe a massage would help, went into the aid station but we really didn’t have anyone qualified to administer a proper massage.  My quads got pounded on for a few minutes and then I was pushed out of the aid station to keep running.  I ended up with bruises on my quads from this so probably was not a good idea….  By hour 10, quads still sore and knee hurting.  I again went into the aid station and was given 2 Ibuprofen, got another pounding on my quads and sent back out on the course.  This was now 10:00 PM and I think I was already not thinking too clearly.  I continued plodding along, the Ibuprofen did seem to stop the knee pain short-term but my quads progressively turned into cement.  By hour 12, I was at 70 miles but I had really slowed down and was incredibly stiff.  I continued plodding along, every few laps trying to stretch on the course but I think this was too late as the stretching could not get rid of the muscle soreness.  By this time, the US team had a few casualties.  Early in the race, Carilyn Johnson had tripped on the bad brick road, wrenched her knee and passed out from the pain.  She was only passed out momentarily but the race officials said she had to walk for an hour so she dropped, very disappointed.  Serge Arbona was running well early but was struck with GI problems and forced to stop.  Phil McCarthy and Jonathon Savage both suffered from severe foot pain from the brick road and alternated between running and walking.  In the middle of the night, I would periodically walking with them and then decide I need to “run.”  With about 7 hours to go, I started walking.  At this point, my running was not much faster than walking.  The four US women were looking strong so I didn’t feel too guilty being reduced to a walk.  With around five hours to go, I hooked up with Jonathon and we walked together for the remainder of the race.  It was a long five hours but enjoyable with Jonathon’s company.  We cheered every time a US runner ran by us hoping that our efforts were helping in some way.  I ended up with around 111 miles.

Harvey Lewis, Joe Fejes and Lana Haugberg all had PRs and Harvey and Joe helped the US men get the Team bronze medal.  Way to stay focused!

Oldest (me) and youngest (Lana).  Relaxing after the race.

I have now had a little time to try and analyze my problems.  After several e-mails with Dr. Andy Lovy, I have narrowed it to the following….  Maybe a too aggressive pace but the quad failure was most likely due to either low potassium or the Ibuprofen.  Once the quads starting giving me problems, I should have been eating bananas.  I should have also been stretching more frequently too.  I think I stopped for my first stretch break at 7 ½ hours.  Again, I was feeling so good that I didn’t want to stop.  In hindsight, I need to stretch when I’m feeling good so I can keep feeling good!

While definitely a disappointing race, it was an amazing experience.  My teammates were great and I am proud to be part of Team USA.  While I was the oldest runner on the team, I’m not quite ready to throw in the towel on international competition.  I would still like to run a decent race this year and so expect to see me running a 24-hour race before the end of 2012…  

I like this spot!  On the podium with Team USA taking GOLD.

Packing for a 24-Hour Race

It can be tough to figure out what to pack when you’re traveling to a foreign country for a 24-hour race.  Luggage space is at a premium, given all the baggage charges and general hassle with multiple suitcases.  Besides the obvious stuff like team uniform, shoes, gels, and protein/carb powders, I do have a few must haves that will be in my luggage for the 2012 World Race in Poland:

1. Drymax socks. The USATF has provided us with uniforms emblazoned with the Nike swish.  We were given written instructions on how to pin our bibs to our uniforms so as to NOT obstruct the Nike swish (no such instructions on covering up the US flag on the uniforms!)  We are not permitted to wear anything but Nike products with the exception of our shoes and socks.  This is a good thing because I am packing my Drymax maximum protection socks.  These socks have gotten me through many races and Drymax was kind enough to ship me a fresh supply for the race.  Thanks, Drymax!

2.  Watch. You never know what information you’ll get during the race and so I like to keep track of my lap splits as well as my lap numbers.  It’s hard to find a watch that can record 150 laps that I CAN SEE!  Garmins don’t work for me because their display is too small.  I just bought a HUGE men’s Timex watch and will try it out for the first time at the World race.

3. Ginger chews.   I prefer Ginger Ale but if we can’t find any, these will due for mild stomach issues.

4. Cranberry pills.  General kidney health.

5. Bandana.  I only want one in a race when I don’t have one.  Good if the weather is hot to wrap around your neck.

6. Sponges.  Same as No. 5

7. Sunscreen.   It seems rather obvious to bring, but not to me.  I rarely run when the sun is up.  I feel like a vampire.  I’m either running before sunrise or after sunset.  I usually forget to put any sunscreen on during these 24-hour races and pay for it later.  

8. Duct tape.  You never know what you might need it for.  I’ll be marking all my stuff with it (a nice hot pink color) as the crew will be trying to keep track of 12 runners at once in a very small area.  I’m sure before the race is over, someone will need the duct tape for something else!

9. US Flag.  Good to hang in our aid station so it’s easy to find.  This year, there will be 36 countries, which means 36 aid stations.  Since the aid stations are set up alphabetically, the US is usually last IF the host country is using the English spelling.  In any event, it’s always nice to have a reference point every lap.

10. Good luck charms.  These change with every race but I have a few packed.  I will post pictures of them after the race if they bring me luck!

2012 World 24-Hour Field Announced

The roster of runners competing at the World 24-Hour Championship in Poland has been posted on the IAU website.  In spite of  being cancelled last year, the World race continues to grow in popularity.

In 2010, when the last World 24-hour race was held in France, runners from 30 countries participated.  The number of women's teams totaled 16 (a team must consist of 3 runners from a country).

This year, the field is currently set at  256 athletes from 34 countries and close to 100 are women.  Importantly, the women's teams have increased to 20 (there are 24 men's teams)!  Countries sending women's teams are: Australia, Austria, Canada, Czech Republic, Denmark, Estonia, Finland, France, Germany, Great Britain, Hungary, Italy, Japan, Latvia, New Zealand, Poland, Russia, Sweden, Ukraine and United States.

In 2010, the French women took the Gold medal, following by Italy (Silver) and Australia (Bronze).  The current US women's team has four different runners from the 2010 team and we are all excited to try and bring home a medal.

The US men also have four different teammates from 2010.  In 2010, the US men finished in the medals, locking up the Bronze along with a 2nd place finish for Scott Jurek.  This year, Scott won't be running but the US men's team is super strong.  I am expecting them to secure a spot on the podium.

Good luck to all and see you soon in Poland.