Running at the Farms

Never thought I would find new trails at Shelby Farms Park! I went around a pond that I have before but never knew there was a horse trail that back there! I didn't get to go very far because I had to be back to the car to run with some friends. I am looking forward to going back and seeing where it goes and how far it goes also.
I had a great run with my dog, Annie and friend, Stacy. We ran the Tour de Wolf trail and came across a few folks with their dogs since the dog park is very close by. Even though the weather was a little warmer we had the overcast skies and some wind to keep us cooler. Trails were muddy in the lower areas but we only had to walk around them.
I got in 8.75 miles just short of the 9.5 - 10 miles I wanted to do because I broke my long run into 3 different runs because I got there earlier. I thought I had more miles, I just didn’t add it up! Oh well, I was getting a blister on my big toe and it was getting tender even with me putting a band-aid with lube on it. It didn't get any worst so I am okay to run again!
Lately I have been listening to podcasts on my runs but today I didn't use my IPod at all and just listen to my friend and talked. Back to the IPod, I am enjoying listening about others talk about trail running and all the training going into it. I haven't mentioned it here but 1.5 years ago I had a Cochlear Implant put in and I am enjoying hearing the sounds that I have been missing out on for a long time. That is why I have enjoyed listening to the podcast and able to understand a lot of what they are saying. Plus its blue tooth so no more ear phones!

Happy St. Patrick's Day!

I still haven’t finished writing out my training schedule yet for my 50k in Oct. I did count out the weeks before the race – 31 weeks. My goal right now is to start strengthening my legs’ weak areas like the gluteus medius muscles and somehow get my knee well enough for the nagging pain to go away. I am adding more leg and hip exercises so I don’t have a lot of problems with my sciatic nerve pain and ITB.
My week has been going well with my workouts - runs, walks, and gym time. Right now I am just trying to get a base going on my runs. I want to be stronger this year so I won't be so worn out when my mileage gets longer. Just doing 8 miles made me tired later in the day but I am really hoping that it’s from a bad night sleep.

I started using Strava a few months ago, and some of my workouts were loaded up from last year when I was doing a lot of running and training for other races. I made it up to 18 miles at the Hot Springs 18 miler before the plantar fasciitis got bad. I found this chart and I feel it really shows my effort and training. It gives me a goal to get back to. 

Enough of that let me tell you about my trail run with Annie! I love running the trails with her. I would take her with me all the time if I could, she just not too friendly with other dogs. I keep her on the leash the whole time for that reason. She does great following the trail and very rarely does she go the wrong way when coming up to a post or tree in the middle of a trail. She stays with me so no wrap around with the leash. 

Ah, the warm weather has finally returned! No more waiting until later in the morning to get out of the house to run or walk. I didn't sleep well at all the night before so I really stayed in longer than I had planned on; it was already 64 degrees when Annie and I stepped on the trails right around 9 am. 

Today’s goal was eight miles and we got it done. Of course, I was nervous about this considering the plantar fasciitis and knee pain that I have been having. Would I be able to finish it out without hurting myself or being too tired? The answer was yes, I was able to finish and finish strong. It’s amazing how you can doubt yourself but I think it helps you keep yourself going. 

Over looking the Wolf River being really high

Not many folks out but did run into a few friends. I wondered if it was just too late in the morning or that we had some rain the night before. It’s nice to have the whole trail to yourself. There is a section off of the trail that I like to take Annie down to the water. With all the rain and high waters, there is more sand deposits so it’s thicker and harder to run/walk on. She loves to wade in the water. This helps me keep her on the trails longer in the summer when the weather starts getting really hot. 

I used my Nathan camelback to keep our water in. Annie does well with drinking the stream from the hose. I carried 2 Hammer Gels and took half of one every 30 minutes and I also took 2 endurolytes every 30 minutes. On the way home I stopped and got a small chocolate milk to drink for recovery. Normally, I don’t do this on a short distance like this but I need to get in the habit again and finding what works and doesn’t.

Right before getting started, we both have on green for St Patrick's Day!

Aches and pains be gone!

We have been having some colder temps and lots of rain for the last two weeks. I don't want to go out and been forcing myself to go. My knee is starting to feel a little better and I have been running about 3 times a week with Annie. My long runs aren't very long maybe 5-6 miles. Yesterday, I finally got in a trail run for 6 miles and it was still muddy but only in spots so it was very doable. I really enjoyed this run because it's the first time that everything didn't hurt! No knee pain or inner thigh pain. Still got a little plantar fasciitis going on but its goes away after a mile or so and I have been taping it up. I felt guilty leaving Annie at home but I went to the yoga class and the park is basically just around the corner.

Here are some pictures from Shelby Farms Park on the Tour de Wolf trail.

The muddy part of the trails

I don't think anyone will be eating at this table any time soon.

Water is way up.

I am hoping I am on the mend now because I signed up for the Big Hill Pond 50k in Oct 2018. I can't believe I have committed myself to this. I have done 2-50ks trail races and a 51 miler in 24 hours but it was in 2010 and 2011 and I seem to get up to 18 miles before I start having issues. I am hoping Annie will be able to do the race with me. She really loves to run and can go all day long. She did great at the Village Creek 25k last year.

Around the turn around point. Village Creek 25k

I am starting back on my leg route where I work on the gluteus minimus. Lot of side lying leg lifts, band walks and other stuff. This really helped with my ITB problems. Also, I am going to try to do a better job of getting in my steps each day. I am hoping this will help me with spending more time on my feet later on when I need it. Annie and I got out for a refresher on heeling next to me since she is so used to pulling me when we run.

A sunny February day trail run

Its been a while since I have posted here. I have been thinking about just doing some short posts of my trail runs with my dog, Annie. The weather in Memphis has been rainy all week and today we finally got some sun with nice temps.

My running hasn't been happening lately because of plantar fasciitis and some knee pain from tripping on a  New Year Eve run. So now I am starting my distance back up and just doing 5 miles had my inner thighs sore! I hope this doesn't last very long.

Today we ran the Wolf River Trails off the Wolf River. The trail was in good shape with minimum amount of mud puddles. Of course, Annie had to run through all of them. I call her my little Warthog some times cause she just seems to love the mud!  Saw this small group of ducks from the trail.  

 Annie was actually muddy but you couldn't tell from our foot photo. Once we got home she got a shower and got all cleaned up.

Here's Annie loving the water, don't like to swim in it but loves to wade and splash around it in.

Land bewteen the Lakes 23k Trail Race

March 9, 2013

Land between the Lakes Trail Race, Grand River, Ky

One of the climbs over looking the water

This race offers a lot of choices for runners. You have a 10k that is street only, 23k, marathon, 60k and a 50 miler. Race starts at 6:30 am which was the day before daylight savings so we had plenty of day light at the beginning of the race. The race starts down at the Lighthouse Landing so there is a nice view of all the boats and we witnessed a beautiful sunrise while waiting. 

Lighthouse Landing

I started toward the back of the line and this was my view while waiting for the race to start. The race started just a few minutes late and once we took off and it was a slight climb until we passed the bridge.

Kentucky Lake

Kentucky Lake

 It was a small race around 800 people and I met a few friends from home and started out with them. The temps were better than the weatherman predicted, it was warmer in the morning and not as warm later in the day. Our morning quickly turned into an overcast day which I think helped keep the temps lower, temps were between 41* and the mid 60s. My gear consist of CWX shorts, long sleeves shirt with a short sleeves underneath, a pair of arm warmers,  Gold Toe compression socks and NBWTS560 trail shoes. I used to use Body Glide but for the last year I started using the Aquaphor Adv Therapy Healing Ointment on my feet and it has cut way down on my toe blisters.  I carried my Nathan camelbak mostly so I could carry my phone/camera so I could take pictures. I ate a Clif bar for fuel and I carried water. I wore a big black trash bag at the start which I threw away once we started to run.

Start at Lighthouse Landing

The race starts on the road and goes for about 1.9 miles down a two-lane road to the first aid station and then there you get on the Canal Loop and it takes you around the peninsula and you can see Barkley Lake and Kentucky Lake for some of the run. There were 5 aids stations at miles 1.9, 5.25, 7.87, 11, and 13 which was the same as the first aid station. At the first aid station was the bag drop area. Port-o-potties were at every aid station and plenty of water or Heed, Gatorade and some food. I just grabbed a water and kept going so I really didn't look at the food.
I have been sick for the last week and wasn't even sure I would run but I decided to go and make my mind up that Saturday morning. Lucky me, I was feeling well enough to run and had planned on going out easy and slow and play tourist and take pictures. I was with my friend, Lori, who was wanting to run faster and a longer time interval. I was doing the 2/1s because I had been having butt pain near my sit bones and I hadn't ran this week at all only  a little pool running. We kind of helped each other out, me slowing her down and her keeping me from going too slow. My goal was only to finish the race, no time goal except maybe to finish in 4 hours or less.

Barkley Lake in background

There are a lot of spots where you over look the lakes. We started out on the side that was surrounded by Barkley Lake and then came back by Kentucky Lake.

Barkley Lake

Lori and I with Barkley Lake behind us

Elevation of the 23k loop

On the map I have marked all the aid stations except for the first one which was right were the trail started but its the same as the 4th listed here. As you can see you have to cross the bridge to get to the park.

Map of Land between Lake Trail Race

Everyone starts out at the same time no matter which race you were doing. Since there was a 2 mile run on the road, people had a chance to settle in where they would be with others at their pace. So by the time we reached the trail head there wasn't a lot of traffic to get around.

Kentucky Lake 

 

 

My hip pain started around mile 3 and I also started to get some calf pain behind the left knee but I was able to contiune to do the 2/1 unless I was climbing a hill which I just walked. I slowed down a lot between the 3rd and 4th aid stations since I stopped for the PP but never used because someone was in there a long time and there were a few more folks in front of me. I just couldn't get myself to wait any longer. We had more hills in this section but they weren't as big as the one after the 4th aid station.

Canal Loop

You got your picture taking at 3 locations but by the time I got to the finish line I didn't see anyone there to take it so a friend of mine took this one. My official finish time was 3:28:11 which I was very happy to have. My ride home was slightly uncomfortably but I had carried my little ice packs with me and sat on them and they helped a lot with the pain.

 
We got a really cool looking medallion for finishing the 23k and full. The 60k and 50 miler received a belt buckle. There were a few course records this year, I know for the 23k and full but don't know about the other two.

Resolution 25k/10k Fun Run

L-R Robert, Sherry, Roger

Jan 7, 2012 I ran a fun run over at Craighead Forest Park in Jonesboro, AR. A group of runners got to together to put on this fun run and you could run either a 25k or 10k. I decided to go for the 10k since my mileage had been very low lately and I am still getting over some leg issues. I found out about this run on Facebook, I don't remember how it popped up but it wasn't too far from Memphis and I was itching to run a new trail that was out of town. 
I had checked the weather before going since I don’t like to run in the rain due to my hearing aids and water doesn’t mix. The weather on the way was drizzle and fog but once we got to Jonesboro, AR it cleared up nicely like the weather was supposed to be. We got there about an hour before the run was to start. You only had to sign in before the race, if you wanted a t-shirt, they were $5 and this was the first time for this run. You were to keep your own time and sign in at the end.
It was chilly and windy at the beginning of the run but it warm up when the sun came out. I would guess there were about 90 folks there and most of them did the 25k. We started up at the shelter and the first .25 of a mile or so were on the pavement and then it starts on a single track dirt trail. I started in the back of the pack since I wasn’t running much at the beginning. 

Woods

I was surprised at how many different trails were available in such a small park. Before heading over there, someone had posted the 10k course on Garmin Connect and I uploaded it to my Garmin 205 and it worked like a charm. Not only do I use the Garmin 205 I also use the Garmin FR 60 for a heart rate monitor and the foot pod for the cadence. I think I finally got the distance dialed in for the foot pod since it was very close to the 205. The course consisted of lots of low rolling hills, nothing really high but enough to take your breath away.
Since I had been having some issues in my shoulder/arm area, I used my Rocktape kinesiology tape and it helped support those muscles. I wore a band on my right knee since my ITB had been bothering me, the reason my mileage has been so low. I had some tightness in my calves for the first 2 miles but for the rest of the distance my legs were okay.
For most of the run, I was in the back of the pack but could still see some folks in front of me so I knew where to go. The trail was well marked with blue and orange paint. Only one spot did I get a little turned around but quickly picked up the trail again. They had a few aid stations with water and snack foods. Volunteers were at the cross road/trails and the 10k was mostly trail except for a few spots where you ran on the actual road. I finished the 5.66 miles, according to my Garmin, in 1:26:51. I really enjoyed running over there and would recommend it if you are looking for somewhere different to go and not too far from home, a nice day trip.
 My two friends that went when me did the 25k so I had to wait on them, so I headed down to the shower area of the RV camp ground and changed clothes and then got a bite to eat at the pavilion. It wasn’t too long before they started to come in.
I really enjoyed the trails over there and there seemed to be a lot of different ones to go on. I got someone to post the 25k trail course on Garmin Connect so now I can do the 25k if I ever go back over there. I heard that they had such a great response to the run that they will be having it again next year. I hope to go back over there soon and run on the trails. I believe it was only 90 miles from Memphis and only took about an hour and half to get there. 

Map of the area and trails

 The loop around the lake is only 2 miles or so but the trails total up to almost 20 miles according to one of the runners I talked to. 

Bartlett Park Ultra 50k 2011

Its been a while since I have posted here and I felt it was time for a little update. Since my last post I have completed the 2011 Bartlett Park Ultra 50k and finished in 7:37:40.

L-R Sherry, Mark and Jan before the start of the race

 The weather was great for a September race. I think the high was 92 degrees. There were 3 distances that could be done, 50 miler, 40 miler and the 50k. Total amount of people was 72 for all three distances. This is a great race to do if its your first Ultra. No major climbs and you loop back by your car 4 times. It was very reasonable priced and no need to worry about it selling out. The only draw back its at the end of summer and the temps can be very brutal but it all shaded except for the parking lot but you don't spend any time there.

The 50k had two aid stations, one in the parking lot (start/finish line) and on the fire road where you would pass it twice on that loop. The aid stations were great and very helpful. Plenty of the usual fare of food plus ice cold water to refill your drinks. I didn't stop until the very last loop to get some ice cold water and ice. By now, it was getting very hot and my water was going really fast.

In 2010 I did this race and I walked the whole distance and this year I wanted to be able to run. So I did a run/walk ratio of 1:00/1:00 (minute). It worked well for me for most of the race until my final loop. Once you did the blue loop the rest of the loops are approximately 7.45 miles and you are back into the parking lot and able to refuel at your vehicle or at the aid station.

White Trail

My major problem this year was a blister on a big toe and it started at around 8 miles so I had a long way to go with it. On the 2nd and 3rd loop I would stop and retape the blister. I think this kept it from getting worst but it was very time consuming.

First part of the loop on White Trail

My gear this year was the Adidas Kanadia 2k trail shoes, CW-X Expert shorts and I used a Nathan 2L race vest camelbak. I fueled with the Perpetuem endurance fuel and didn't use any of the food at the aid stations. Along with the Perpetuem, I had a Larabar for something solid. I used water in the camelbak along with the endurolytes. This set up worked really well for me. I made a point to drink every 15 minutes and eat every 30 minutes.

During the final 7.45 miles my ITB become pretty painful. I was able to continue on by just walking with a tiny bit of running. It definitely took my mind off of the blisters on my toes.

A yellow jacket/horse fly  stung/bit me on the last loop. It hit so hard that both of my feet came up off the ground. I heard later I wasn't the only person to get hit by this nasty bug.This bite stayed with me for a while but eventually stopped hurting.

I think this might be my last ultra for awhile, I am finding that my body can't do the distance when I try to run so I will probably stay with the 25k  since it a fun distance to do and I can stay in shape to do them at any time.

Me at finish with a well earned ice bottle of beer

Here is the elevation of the course.