Pre Sehgahunda Trail Marathon III, 5/26/12

Pre-Sehgahunda III thoughts ...

Why Sehgahunda? Sehgahunda and I have a history, an unfinished business that I need to finish. What history? Well, strap yourself in for a couple of stories.

Sehgahunda I, blog post of 5/29/10:

I fell on a root around mile 7 between Check Point (CP) 1 and CP2. I scrapped up my right side (I still have a scar that I see everyday). I got up and continued on to CP2. I felt a sharp pain in my right ribs as I ran down from CP2. But instead of heading back to CP2, I tried to run on to CP3 about 6.5 miles away ... dumb move. But I am a runner, I run forward not backward. Anyway, I slowed from a run to a slow run to a fast walk to a slow walk as I held my right arm to my ribs. It hurt. I told fellow runners that passed me that I was having trouble. Eventually, I got some medical attention from Jim McLaughlin, then a park ranger and then 2 EMTs who made the trek down from CP3. I had walked about 6 miles before Jim got to me and walked maybe two more with assistance to the bottom of the trail up to CP3. Christine was volunteering at CP6 and met me at the bottom of CP3 after I called her. Then I got a ride up in an all terrain vehicle up to CP3 and an ambulance ride to the Dansville ER. I got a painful set of chest X-rays so I could be told that I had a broken rib. Lesson learned: do NOT wear sunglasses during Sehgahunda!

Sehgahunda II, blog post of 5/28/2011:

The year of the extreme mud. The climbs up to each CP were long and tiring ... one foot forward, half a foot backwards or sideways. I made it to CP6 (21.9 miles). I was told that I was delirous. Anyway I sat down, then was on a gurney, then in an ambulance with the same two guys as last year, then in the Dansville ER with the same ER nurse as last year. I don't think she was too happy about cleaning the mud off my legs. I received IVs and was admitted. I remember being very delirous, talkative and trembling uncontrollably for hours until I was given a sedative around 3 or 4 in the morning. Christine was VERY concerned that I was going to die. I stayed 2 days before I was discharged. The cause? Overhydration led to an electrolyte imbalance. Lesson learned: Don't drink too much water along with better nutrition and electrolytes.

Sehgahunda III:

The Sehgahunda prep going on behind the scenes at Fleet Feet

So ... what have I done differently this year before Sehgahunda III? Well, I joined the Sehgahunda Training Program about two months ago. I have run 95% of the prescribed runs. My weekly run mileage has jumped from 3 to 4 runs at 20-25 miles to about 4 to 5 runs at 40 miles. I am in pretty good shape. I have set lifetime PRs (5 miles, 15K, Half) at some of the road races that I have run this spring and came close at another (10K). I have run every Sehgahunda training run down in Letchworth. My hill climbing has definitely improved which is important. I have roughed out a gel, water and electrolyte idea for this race. The weather forecast looks to be hot and dry so I will not have to worry too much about mud. I have done everything I can to be ready. I plan on finishing Sehgahunda and posting a Facebook picture from the Fleet Feet arch at the finish line.

My financee, Christine, is nervous about my fixation with Sehgahunda. It has been causing her and I some stress. After all, she has had to follow an ambulance after the last two attempts. But I need to do this. This is my year!

Sunday, 5/20/12 to Friday, 5/25/12

I ran 4 times in 6 days, 20.08 miles

Sunday, 5/20/12: Lilac 10K, 43:53, 7:05 pace, 76F, sunny, calm, 2 stops.



Christine and I got up early around 6AM. We had a brief stretch before getting out the door and down to Highland Park around 8:30AM for the Medved Lilac 10K. I had a bit of time pre-race for a brief 0.5 mile run. Then I moved up towards the front of the pack and settled in next to Heather Danielson and Bill Beyerbach, fellow Brooks Racing Team members. My plan was the usual ... stick with Heather like glue, she is a master at pacing. I tend to go out too fast like a rabbit.

The race started. I noticed that a girl to the right of us fell within the first hundred yards, maybe she got her heel tripped. I was on Heather's left shoulder, we hit the first mile at 6:45.

Heather Danielson and I

Bill Beyerbach

It was hot but I was running well, I kept on Heather's shoulder or slightly ahead as we clocked off 6:51, 6:53 and 6:50. I appreciated the Fleet Feet cheering section at the corner of Monroe and Winton. I started to have trouble at mile 4. My legs were screaming for me to stop so I had to let Heather go. I didn't want to but I walked for 100 feet. I started back up but didn't have the same fire and walked again before we made the left turn back onto Highland. Mile 5 was 7:32. The climb back up Highland toward the finish felt like it took forever, mile 6 was 7:09. The finish line was just out of sight but the last 0.2 was 6:50 pace. Done ... sweaty, thirsty and tired!

Heather finished in 43:11. I did a lot better than I expected, 43:53. This was 5 seconds off my lifetime PR of 43:48 set in last year's Appleblossom 10K. I set a course PR, bettering last year's 46:28 by 2:25. Bill finished in 44:42. I think I let my knowledge of what still lie ahead get the better of my body, but the heat was definitely a factor also. It's tough to say. I was 133rd out of 1283, link here. I was 12th out of 76 in my M50-54 age group, link here. I met up with my lovely Christine who was happy with my time. She handed me a towel for good reason ... I was dripping wet! I headed over to the Cooperative Extension for some post race chow of a banana, cookie and gatorade. A young woman introduced herself to me as a reader of this blog ... I may have to update my estimate of how many people read this blog! She wished me well at my upcoming Sehgahunda Trail Marathon on Saturday and I wished her well at her upcoming Buffalo Marathon on Sunday, her first. Life changing events, marathons are ... as Yoda would say.

We met up with Tim Matthews who takes pictures of runners at most of the local races. He had a bit of trouble at the 5K. He tripped (I think while running backwards) and scrapped up his knees, elbows and his knuckles. Plus he busted his camera. He used his backup camera for the 10K. The hazards of taking running pics! He was headed to Best Buy to take advantage of their extended warranty which covered breakage.

Christine and I went out for a late breakfast/lunch at Uncle Danny's, a stone's throw from our apartment. Then we headed home for a brief rest, shower and then back out the door. We shuffled off to Buffalo to meet up with her daughter, Beth, and her boyfriend, Nick. They had taken a brief vacation to Niagara Falls to see the Falls, ride the Maid of the Mist and visit her alma mater, Niagara University. We had a early and quite tasty supper at AppleBee's on Walden Ave before heading back home.

Later, I finally got to watch last night's Lakers-Thunder game 4 off the DVR. I had a bad feeling about this game. Christine said as she got up ... "a horrible score from last night". I told her shussh! I tried not to watch the sports news during the day. I watched the game ... trying to will every Laker miss into the basket. The Lakers were up by 13 with 7:46 to go! But yes ... they lost on a 3 that Westbrook made with 0:13.6, 100-103, link here. So ... the Lakers are down 1-3 to the Thunder with the Spurs awaiting for the victor, link here. Meanwhile, the Heat and Pacers are tied 2-2, link here.

Monday, 5/21/12: Rest day.

Just your normal rest day. I am getting a bit antsy about Sehgahunda. The weather forecast for Mount Morris on Saturday, 5/26/12 is for a low of 57, high of 79, little chance of rain. It is supposed to be dry all week ... if you can believe a long range forecast.

We watched four episodes of Unforgettable off the DVR. It's another cancelled series; along with Pan Am, Missing and GCB, that we watched this season. Christine was bummed about Alcatraz and The Firm. It seems that Christine and I pick the shows that no one watches ... or not the right people watch. The networks don't seem to give some shows much of a chance ... but reality shows are everywhere!

Then I watched the last Lakers game of the season as the Thunder took them out, 1-4, by a score of 106-90, link here. I guess I will get more sleep now ... if I don't start watching the upcoming Spurs - Thunder series.

Tuesday, 5/22/12: Group Taper run, 2.77 miles, 72F, sunny, calm

Garmin Connect Activity for Sehgahunda Training - Group Taper Run

I met up with the group down at Riley Lodge in Cobbs Hill Park at 6PM like usual. We just headed out at a really nice and easy pace, laughing and having a good time. Mark Monachino told us, "You can't do anything to help yourself this week but you can do an awful lot to hurt yourself". He meant like do 400m repeats, trip and sprain your ankle ... stuff like that. So ... we tried not to do that. I even went to bed early and got 8 hours of sleep. Tapering sucks!

Wednesday, 5/23/12: 6.11 miles, 48:53m 8:00 pace, 75F, sunny, calm, no stops.

Garmin Connect Activity for Cobbs Hill run - long way up, 1 loop, long way down

I headed down to Fleet Feet Brighton early to head out for a nice and easy run ... which ended up a bit harder since I had to be back by 6PM for a Sehgahunda question and answer session. Then I went out to the Tap and Mallet for a bite to eat with the group. We are all a bit nervous but we all think we are ready. The Saturday weather forecast for Mount Morris is definitely warm and dry, high around 80. I have heard reports that the course has dried up ... still need to careful.

On the NBA front, the 76er's won at home against the Celtics to force a game 7 in their Eastern semis, link here. I caught the SportsCenter highlights before heading to bed.

Thursday, 5/24/12: 5 miles, 39:55, 7:59 pace, 80F, sunny, a nice breeze, no stops.

Garmin Connect Activity for Fleet Feet Ridgeway - Pickdale + Weber

I headed down with Christine to Fleet Feet Ridgeway to pick up my packet and a final tuneup run before Sehgahunda. I ran nice and easy in the heat ... as much as I could. Christine went to nearby Art Nail to get her nails done. Shopping was next, then Christine cooked up some of her luscious BLTs. She is so sweet!

I watched a bit of game 6 between the Heat and the Pacers, link here. The Heat won to advance to the East Finals against either the Celtics or the 76er's. Their game 7 is Saturday night.

Friday, 5/25/12: Vacation and travel day down to Portageville

I decided to take a vacation day to get ready from Sehgahunda tomorrow. Christine had made some appointments so she attended to them while I puttered around and made sure that I didn't forget anything. Then we headed down to stay for two nights at the Genesee Falls Inn in Portageville just a 20 minute drive from the start. We have a sweet 2 bedroom suite on the second floor. I have all my racing stuff ready to go in the other bedroom. We had a nice supper at the Letchworth Pines. All ready to go for tomorrow's Sehgahunda!!

I decided on the spare ribs