Monthly Archives: September 2011
Race Report: 2011 Rock Cut Coyote Howl 10k
A business trip to the Chicago area provided me with the platform to do this race. I skipped the trip downtown with the rest of the crew to attend a baseball game and drove 90 minutes west after putting in a solid day of Friday work. I was looking forward to this race because it was a trail race at night. I love running trails at night, and getting the chance to do a faster effort vs. walking/stumbling the night away in a 100 miler sounded like a lot of fun.
I made it to Rock Cut State Park with plenty of time to get in a nice slow 4 mile warmup with a few strides thrown in to loosen up the legs after all of the plane and car time, plus the 20 miler I had run the day before, and sitting in the cold AC of a data center all day. I was pleased that my legs felt good and ready to roll. I ran a bit on a paved path and came across an intersection with some flagging leading down some dirt. I followed it thinking I had found the course and was expecting it to be a very fast race because the trail seemed quite tame.
I would later learn, as I was huffing my way in the dark up and down steep, root-filled singletrack ascents and descents, that I had been warming up on the 25k/50k course that was going to be used over the weekend. So much for the preview!
The course ran around a lake in the southern half of the park. I would say it was equal parts fast cruising and challenging trail.
I saw and heard more than a few stumbles and wipeouts, and was glad that I had made the call to grab my super bright Fenix flashlight as well as my headlamp. It really sucked not being able to swing my arm that was carrying the flashlight while trying to run fast, but the tradeoff in being able to light up all of the obstacles made it totally worth it. I would have been in trouble trying to get by with my dinky headlamp.
They had generator-lights set up at the start/finish area and there was a cool vibe among the crowd. I knew we were in for an exciting race. A few minutes before go time, the crowd started walking with a purpose down the park road. I had no idea what was going on, but followed along and found out that the start was actually down the road a bit. I love the unique-ness of race starts. From jets flying overhead at Boston, to the pitch black sky at Leadville, I’ve seen many of them – and this one was really cool. I managed to score a spot at the far left of the front row. It was completely dark now and there were 130 runners with lights on hooting and howling. We all sang the national anthem together which was a nice touch, and then nervously eyeballed the 30 feet of grass separating us from the wall of trees ahead. There was a 10 foot opening that we were aiming for, and I was grinning at the thought of the sprint that was sure to come. There was a guy on a bike that would be leading the way with his bright lights, and after giving him a few second’s head start, we were off with a bang. I sprinted for all I was worth and made it through the opening in 4th place. Whew! The first mile+ was on a gradually descending wide path and the speed was high as we sorted ourselves out. Being content to get through the initial hole-shot charge in one piece, I eased back just a bit and gradually drifted back into 10th place before kicking it into gear and settling in for the next part of the race.
Once the singletrack and hills started in the second mile, I lost contact with the front group. I just couldn’t quite hang with them and found myself leading the second pack before dropping all of them to run the rest of the race in no-man’s-land. It ended up being a time trial for me as I ended up 1.5 minutes behind the lead group by the finish, but 2 minutes ahead of the next runner behind me.
The sparse glow sticks made for some tough navigation at times, and I was really wishing I had the legs to stay with that group. As it was, I only made one small error that was quickly corrected. At one point a couple of guys popped out onto the trail right in front of me and I informed them that they had cut the course, which I knew was super easy to do in that spot because I almost got caught by the same fork in the trail they had taken.
I hadn’t spent much time looking at my watch, which is pretty tough to do running at speed in the dark, but as I cruised up a longer but easier hill I decided I would take a look as I crested the top. I spent just a beat or two longer than normal staring at the display to figure out my current time and how much farther I had left to go. I looked up just in time to see a 18″ tree trunk spanning the trail at just over knee height. I was planted with my left foot and thankfully my right was still on an upward trajectory and I was able to guide it up onto the tree and spring over it. That was close! Glad I didn’t end up with busted kneecaps. The tree was well marked with flagging and glow sticks, I had just taken my eyes off the trail for too long.
The rest of the race was uneventful except for a whole lot of suffering. There were a couple of short but unexpected and soul-crushing climbs in the last mile that really took it out of me. Finally I broke into a clearing and was able to sprint across the grass to the finish line.
The only pass I made during the race was going by a kid that had taken a tumble and was walking it off. That moved me up to 9th place, and I took first in my age group. Despite the lack of company near by during the race, I still had a blast. Racing through the forest like that at night is a riot. Can’t wait to do it again.
The race was well run and had tons of pizza and ice cream afterwards. It was nice to hang out for a bit before I had to make the drive back to the world of work that was waiting for me.
2011 Training Log – Week 36
My running mojo meter registered an eleven this week. Probably the best week of the year for me in terms of training and racing. I made the most of a business trip to Chicago and squeezed in two races over the weekend. It was a pretty grueling schedule, as the business side of things was fairly intense, but it all worked out and I pulled it off and had a great time doing it.
I got in two workouts last week, and a final one this week to prep for the races. Not a lot to go on, but I made the most of it and was glad to at least have gotten that much in.
Monday
Run – 5.5 miles
Terrible run. Was sprinting across the street to beat some traffic and kicked the curb very hard in my Trail Gloves. Just missed the end of my big toe and caught it at the base. Would have been 70 yard field goal had a football been teed up. Had to walk it off for a minute, but thankfully no long-term damage. Lucked out there.
Run – 5.1 miles
Much better. Headlamp run. Huge lightning show – but no thunder. Shirt off in the rain. Just sound of my footsteps, breathing and crickets. Broken clouds revealed patches of stars. tons of spider eyes reflecting back at me.
Tuesday
Run – 10.2 miles
Good workout. Five x .5 mile intervals @ 5:55 pace. Should have gone for 8 at a little slower pace, or 3-4 a little faster, though. Fitness is key, but I’m amazed at how much technique is involved. Really had to concentrate to get the legs to spin.
Run – 3 miles
Experiment to see if doing a short/easy run in the evening helps things feel better later on after a harder run day. Legs were a little sluggish, but not sore or tight at all.
Wednesday
Run – 7 miles
Nice one. Very cool temp, only 50 degrees. I love it when an easy day is truly easy. Sometimes they can be a grind, but today was a cruise. I was prepared for the worst after being up since 3:30 in the morning due to work. Heart rate averaged 124.
Thursday
Run – 20 miles
Started running within about 90 minutes of landing @ O’Hare. Picked up the rental and drove down to Waterfall Glen Forest Preserve in the southern ‘burbs. Beautiful park with a 9.5 mile loop on a rolling 8’ wide crushed limestone trail. Highly recommend this spot if you are looking to do a long run in the Chicago area. Got in 20 miles at an easy pace. Finished up just as it was too dark to see.
This branch stopped me in my tracks. Couldn’t believe how far it went.
Friday
Run – 10.6 miles
4.5 mile warmup followed by Rock Cut Coyote Howl 10k. This was a night time trail race at Rock Cut State Park near Rockford, IL. Huge fun, very hard effort. Placed 9th overall out of 130, 1st place in AG.
Saturday
Run – 4 miles
Easy jog around the hotel after a very long and exhausting day of work.
Sunday
Run – 6.4 miles
Warmup and Chase the Bear 5k race. Placed 4th overall out of 141. Very happy with how this one turned out.
Total: 11:32
Run 72.2 miles
Pic of the week – cabin pressure/elevation after takeoff in Denver and before landing in Chicago:
2011 Training Log – Week 35
One of the better weeks I’ve had all year. The forced days off last week did me some good and I felt like I ran better this week as a result. Nice to get in some harder efforts, too. It has been much too long. I think I was happier with how I ran in the days between the workouts than I was with the workouts themselves. Nice to have a sense of building strength rather than being totally wrecked.
Monday
Run – 12.7 miles
Tough route from home. Felt good ascending the first half, fell apart a little on the descent coming back. Came around a corner and faced off with a bear about 30 yards away. Luckily it bolted into the brush after a few seconds.
Tuesday
Run – 11 miles
Really productive workout. Did 3 surges of 200-400 meters during the first three miles. Then .5 mile, 1 mile, 1 mile, .5 mile repeats at 5k pace. Felt rusty, been a long time since I’ve done a workout. Last repeat was the best.
Wednesday
Run – 7 miles
Good run. Physiological adaptation is an amazing thing. I ran 7 hilly miles in one hour flat today (8:30 pace). Nothing that remarkable, except my average heart rate was 132. I remember back when I started running, I used to do a flat 4 miler keeping my heart rate at 140 as a test and I would usually hit about 10:20 pace for the run. Took me about a year to get under 10 minute pace for that run. Big difference between then and now. Cool.
Thursday
Run – 11 miles
Tempo’d the middle 5 @ 6:54 pace. Happy with that, been a long time since I have done much of anything with a 6 in front of it. Wasn’t a true tempo, though. I need to be more disciplined about that. The first few miles were good, hanging out in the mid to high 160 range, but the last two were up into the 170s and became more of a race-type effort.
Friday
Run – 10.4 miles
Squeezing in some running before/after/during the kid’s XC meet. The course was one big loop so I really had to sprint for all I was worth to get some photos at various points. Really enjoyed watching the kids run and the atmosphere at the event.
Saturday
Run – 14.5 miles
Took care of some things around the house then bolted out the front door at noon headed for Carpenter Peak. This is my favorite run to do from home and I love getting up on the trails of Roxborough State Park whenever I have the chance. The weather was spectacular. Bright, warm sunshine, and a nice cool breeze. I felt good. Not great, but good enough to really enjoy the effort it took to reach the peak. Satisfying.
Sunday
Run – 4 miles
Easy treadmill.
Total: 10:41
Run 70.5 miles / 10:41
Pic of the week:










