No Wait List, No Transfer of Bibs

We have less than 30 days to the race! I've received a lot of queries lately about a wait list or the ability to transfer bibs to another runner. The answer is "no" to both questions. I am not adding anyone from the informal wait list and I am not allowing transfers of bibs from a registered runner to a non-registered runner. Also, if you are a "no show" don't ask me to send your shirt or socks or whatever. No refunds and no goodie bag materials mailed. You still get your mini Marathon & Beyond subscription, but that's it.

I am pleased that people are still interested in signing up for the race. I've had at least 25 people ask to be placed on a wait list since the race closed in early January. Please check back in early fall to see when registration will open up for 2009. I anticipate the same race limit (125) or even less. And I hope to advertise the IL "Trail Ultra Grand Slam" better this coming year--that means we could have even greater interest in Clinton Lake next year.

Course Records

Last year was the first running of the Clinton Lake race so both the female and male winning times were course records. And they were each rewarded with $56.11 in cash ($50 plus breakfast money for the Farmer City cafe)! This year we will again offer a cash prize for new course records. No cash for winning, only for new course records. The standing records are:

Male: 4:23:19 (2007, Joel Lammers)
Female: 4:34:26 (2007, Christine Crawford)

The course conditions were tough last year--lots of mud, water, and wind. If we get nicer weather, we could have two new course records. And with a record field (125 runners) we should have more "elites" trying for fast times. I think it's possible to break 4:00.

"All easy runs until July"

On many occasions over the last 6 weeks I've told my informal coach (Jeff) that my training plan is to do "all easy runs until July." No hard breathing, no fast heart rates, no speed work. Just easy paced runs...some long, some short. Maybe a little cross training too. The key was to keep the heart rate in the purely aerobic zone. Only after July 1 could I start speed work. The plan was to build up a good, solid aerobic base without injury. Then toss in some fast workouts through July and August to sharpen up for the Howl at the Moon 8-hour race.

I guess I should have followed my plan. Yesterday at Clinton Lake I ran too fast. The snow got my heart rate going. My iPod got my motivation going. And Pat on my tail was that extra fuel on the fire! Even though I could feel my feet slipping a bit on the snow and ice, I kept pushing. Last night and today my lower back is killing me. I was probably leaning from the waist as I tried to move up the hills at Clinton Lake. I had to stop twice during my easy run at the Mahomet trails this morning--my back "froze up" on me. Pain killers and a heating pad seem to be working well for now. If I have the wisdom and patience to follow my own training plan, "All easy runs until July," I may be OK. McNaughton Park 100 is in mid-April. I'm behind schedule on long runs. Oh well.

Note to self: Keep away from Pat. He may be "injury prone," but that old dude can run!

Clinton Training Run #4

Second Wind Running Club (thanks to Brian) has organized a set of training runs leading up to the Clinton Lake ultra. Today was long run #4--a 20 miler on the actual course. I went and did one loop in the 3-4 inches of powdery snow. Temperatures were around 20 at the start, but the sun broke through and started to make things feel warmer after about 4-5 miles. Felt good to get off the treadmill and see some trails! I hope spring is around the corner.

Next run, 21 miles, is at Lake Mingo on March 1. Then the final 20 miler at the Clinton Lake trail on March 15. Brian's contact information and the schedule is on the Second Wind web site.

Tomorrow's Training Run

We didn't get too much snow in the area yesterday--maybe 2 inches. We are expected to get 2-3 more inches today. Tomorrow could be a tough commute and run. I think Brian still expects a few to do the full 20 miles at Clinton Lake. I'll try to get in at least one loop myself. Maybe the full 20 miles. The low tonight is supposed to be 15, the high Saturday is 35. Be careful out there and take it easy on the roads. There were a few slippery spots last night and this morning.

Full Moon & Eclipse!

Tonight was full moon run #96 for the buffalo. Since this event was "canceled" by the Moon Master, we had only one solo runner show up in the cold to run the trails at Lake of the Woods (that would be the moon dude himself). I thought last month's moon was bright...but this one was spectacular! The lightly snow covered trails and prairie reflected the moon light and gave the earth an odd moonscape look. Quite fitting.

An extra special event took place later in the evening...a lunar eclipse! The moon run was over by 7:30pm. It was too cold to hang out for an extra hour so I went home, showered, ate, drank, and came back for the lunar eclipse around 9pm. Cold and crisp weather was perfect for viewing the eclipse. It was a nice brown-red color at full eclipse. Won't have another one like that until late in 2010. Fortunately, a regular full moon will be back in about 27 days. And only four more moon runs to reach 100. Our next moon run is on Friday, March 21 at 7:30pm.

A Few Race Rules

The race web site and entry form listed a few things about the race, but I have received many questions about various race day rules & procedures. Here are a few answers:

1. We do not have drop bags at the far aid station. If you happen to get your bag out there, that's fine. But find a way to retrieve it too. I'm not responsible for any drop bags. You do come by your car at the start/finish so that can be your personal "drop bag" if needed.

2. No pacers until the last loop. And they need to be respectful of other runners and the limited aid station grub.

3. No littering! Seems easy enough. Don't toss your gel wrappers or any other trash onto the course. Save it and toss it at an aid station.

4. No vehicles on the course (including mountain bikes). No dogs on the course either (during the race). Dogs are normally allowed on the course, but not during the race due to race liability and insurance requirements. No horses on this section of the park.

5. There will be port-o-potties at the start/finish and the 5-mile aid station. If nature calls between those two aid stations, feel free to enjoy the great outdoors, but be discreet and get off the immediate trail.

6. Officially I believe our insurance policy forbids headphones. This is for safety reasons (you need to be aware of your surroundings). I doubt we can enforce this policy over 30 miles of trail. Please be extra careful when you get to the two short road sections.

7. Much of the trail is narrow single-track. Slower runners should step aside for faster runners that need to pass them. Faster runners should kindly announce their intentions ("passing on your left...thanks!").

8. There is cell phone coverage at the start/finish, but not on most of the trail. If you need attention (injury, dropping out, whatever) please tell a passing runner and they'll relay the message at the next aid station. We'll probably have 1-2 people wandering the trail during the race to make sure all is well.

9. If you think you'll need more than 8 hours to finish the 30 miles, use the early 7am start! Tell the race director in advance and be ready to go at 7am sharp. Regular race starts at 8am.

10. Any official finish counts toward the IL Trail Ultra Grand Slam. If I list you as a finisher, then you are a finisher...even if you take a few minutes past the 4pm cut-off. Don't push it--I'm not going to stick around forever. I really don't want anyone starting a 3rd loop after 2pm.

11. I am the race director, but I am also registered (paid full price) to run the race. The race director is one tough guy--no race discounts even for himself! Don't let me catch you violating the rules. Be respectful of others on the course (runners, walkers, or hikers) and don't litter. It's a privilege to be out there, not a right.

Full Moon Run #96

This Wednesday night at 6:30pm will be full moon run #96 at Lake of the Woods. It won't be long until we reach that mystical and magical Full Moon Run #100! The week of the 100th moon run will be the 7-Day Buffalo Trace Trail Run. Can you think of a better way to celebrate 100 moon runs than running for 7 days straight? I hope that week in mid-June will have lots of fireflies...just like the first moon run many years ago.

I believe this moon run was "officially canceled" by the moon master (that's me) after last month's dreadful turn-out (N=1). See blog post on January 23 for details. I suppose it's still canceled, but anyone can show up and run the darn thing. If it's only me, that's OK. Only a few moon runs until I retire.

20 Miler at Clinton

I'm getting sick of the cold, the wind, the rain, the snow, the sloppy trails. Unfortunately, I'm also getting sick of the indoor workouts. I can only do so much on the treadmill and elliptical machines. Fortunately, we have a nice training run coming up. Saturday (February 23) we have a 20-mile training run at Clinton Lake trail (8am start from the canoe access lot). I'm looking forward to hitting the trail again. Last time I was at Clinton about 2 weeks ago, there were over 8 inches of snow on the trail! This week looks like another wet one, but hopefully only an inch or two of snow. Feel free to join the buffalo on their march toward the Clinton Lake race. The group leaves from the Champaign Home Depot around 7:20am. Or just meet at the trail at 8am. Two loops will leave you hungry. Bring some snacks and be ready for a trip to the Farmer City cafe afterwards.

"Last Great Race"

With the assistance of fellow race directors, I started the Illinois Trail Ultra Grand Slam this year. Now I'm starting the Illinois "Last Great Race" idea. Both are modeled on the "real" Ultra Grand Slam and "real" Last Great Race.

The original Ultra Grand Slam:
-Western States 100
-Vermont 100
-Leadville 100
-Wasatch 100

The original Last Great Race:
The above four 100 milers plus...
-Old Dominion 100 to start series
-Angeles Crest 100 to end series

The Illinois Trail Ultra Grand Slam:
-Clinton Lake 30
-McNaughton Park 50/100/150
-Rock Cut Hobo 50K
-Farmdale 33

The Illinois Last Great Race:
The above four ultras plus these two to start it all...
-Riddle Run 28
-Lake Mingo Fat Ass 28

Anyone up for the Illinois "Last Great Race" in 2009? It's just 6 trail ultras. I've arranged a fantastic deal for the winner of the Illinois "Last Great Race"--free entry into the Riddle Run...for life! And you can write a guest blog entry reporting on your achievement. This is the time to get in on this new race series--if I think about it too long, I may add the 7-Day Buffalo Trace Trail Run to the mix! More about that 7-day event later.

Note: It's possible that one individual may finish the "Illinois Last Great Race" this year! Matt is the only person to have finished the 2008 Riddle Run and Lake Mingo Fat Ass and he plans on doing the IL Grand Slam. Hmmm...the darn "race series" doesn't even exist and Matt may finish it. Not sure that counts as a finish if the race series doesn't actually exit. I may need to consult a philosopher.

Running Movies

I've had quite a few people say they like looking at my running books on this blog (via the "My Library" link on the left). Unfortunately, I can't input videos into Library Thing. Lots of people have borrowed various running related VHS tapes and DVDs from me. I'm not a library, but here are some of my running movies (I may allow you to borrow them). I have arranged them on a 1-5 star rating system (5=best).

5 Stars *****
The Runner
Running on the Sun
Fire on the Track
Running Madness
A Race for the Soul

4 Stars ****
Pose Method of Running
ChiRunning (don't own, but have watched many times)
Evolution Running
Endurance
Leadville Trail 100

3 Stars ***
Marathon of the Sands
Marathon Monks of Hiei
Prefontaine
Without Limits
Massanutten 100
Yukon Arctic Ultra

2 Stars **
Running Brave
Loneliness of the Long Distance Runner

1 Star *
None yet (all running related movies deserve at least a 2-star rating...for now.)

SWRC "Article Contest"

Our local running club (Second Wind) has a great newsletter (In Passing). It's won several RRCA club newsletter awards...and it deserved them. The recent issue (Jan/Feb 2008) just arrived and it surprised (and disappointed) me. There is a 2008 "Best Article Contest" being advertised, but it is only offered for "the best article submitted to In Passing in 2008 for a report or story on a race of 10K or less." What the hell? Why don't stories about a marathon or an ultramarathon count? Seems a bit prejudicial to discriminate against longer races and the fine folks that run them. Some of the best stories (written or oral) that I've come across are about the struggles of completing an ultra race. Or the tales of volunteering at an ultra aid station. Or the 6 month training plans leading up to that first ultra race start. Or the tears accompanying the finish of a first 100 miler. I haven't seen too many people cry after their first 5K race. It's fantastic that the club is encouraging and recognizing good writing. But why leave out the ultra runners?

PS: I am announcing a 2008 "Best Comment on this Blog" contest. The winner will be chosen by me and will be based on how well the comment praises the Clinton Lake Trail Run & its race director. Get to it! Let the flattery begin.

Indoor Weekend

Apparently I'm getting soft. I spent almost all weekend working out at the gym instead of running outside. With a -15 windchill I lose my motivation. I did do some trail running at Lake of the Woods before it got really cold and windy, but most of my time was spent on the treadmill and elliptical machines at the local fitness center. It sucked. Spending 120 minutes on the treadmill is just not the same as going up and down the hills at Clinton Lake or Forest Glen. The treadmill has a great incline feature (10% is pretty steep!), but without the rocks, roots, mud, and great trail scenery...I'm easily bored. I plan on getting back outside if the temps break 20 degrees and we don't have 30 mph winds. Last I recall, the McNaughton Park 100 miler wasn't run indoors. Neither was Clinton Lake.

One bonus of indoor running...I get to chat with Jeff. He's still recovering from injuries so he can walk on the treadmill next to me while I do whatever workout I want. Doesn't work the same on the trails. Jeff seems to be on the road to recovery--I hope he'll get back to easy trail running before the Clinton Lake race at the end of March.

"Evolution Running" DVD

Among other birthday gifts, my wife got me another running technique DVD--"Evolution Running." It's fairly good. A lot like the POSE and ChiRunning form approaches. It's only 45 minutes long, but has a nice "bonus features" section that covers running drills, FAQs, use of a metronome, and a couple other topics. If you already own the POSE or ChiRunning books & DVDs you can skip this one unless you want yet another explanation for why running technique is important. I fit that group. I own all the others and still found this new one to be useful and motivating. I suppose I'm addicted to running books and DVDs. I like them all!

Crappy Weather

Rain, snow, fog, freezing rain, sleet, wind...I hate this weather. We now have flood warnings all around the area. I'm sure Allerton Park has parts of the trail under water. I doubt I'll run either of the training runs this weekend. McNaughton Park will be very cold (low of 8 degrees Saturday night/Sunday morning) and the creek crossings should be quite swollen. It's probably runnable, but I'm staying home. I can run local trails at Lake of the Woods if I want--why travel for bad conditions? If anyone is traveling from afar to do the Allerton or McNaughton training runs, I'd check with Brian to see if plans have changed. Brian's e-mail and phone are on the SWRC page. My guess is that a couple hardy souls will make both runs.

Training Run Reminder

Don't forget we have training runs every couple of weeks. I don't organize them, I just advertise them. Brian is the main man. His contact information, and more details about the runs, are on the Second Wind web site. These are simply organized group runs to prepare people for the Clinton Lake ultra (or any other race). They are fee-free...and you get what you pay for! No aid...just company on your long runs. Here are upcoming runs (all start at 8am from the trail):

February 9: 18 miles at the Allerton Park Schroth trail
[February 10: McNaughton Park run at 9am]
February 23: 20 miles at Clinton Lake (canoe access lot)
March 1: 21 miles at Lake Mingo trail
March 15: 20 miles at Clinton Lake (canoe access lot)

The next run is this Saturday on the Schroth trail at Allerton Park. We start at the Schroth trail parking lot just inside the south entrance of the park (right before you get to the closed bridge). The trail is a 6 mile loop and we'll do it 3 times. Then off to eat!

PS: The Sunday McNaughton Park run is an extra buffalo training run on the Pekin, IL course with Andy the race director of McNaughton Park 50/100/150. We may have another run there in March. His race is the second in the IL Grand Slam. Course and race info are on his race web site which is linked from my blog and the Clinton Lake web site.

It's a Clinton DNF

Well, the noon Sunday start at the Clinton trail had a precarious beginning. At 11:56am, I approached the turn into the canoe access parking lot and saw a big pick-up truck sliding backwards from the stop sign. It took him 3-4 tries before he could crest the little hill and make it onto the main road. As I patiently waited with my left turn signal on, I decided to change plans...right turn signal on, right turn onto clean road, and park on edge of road. I hiked across the road and saw the completely snow covered canoe access lot. With the bridge out, I likely would have come into the lot and never gotten back out! I started down the trail and turned around in less than a mile--the high and dense snow was too much for me. Worse than Lake Mingo yesterday. Maybe the other side would be better? I danced across the broken (and snow covered) bridge to the other trail entrance. Headed down and turned around after about 100 yards. This wasn't my day. Apparently the herd knew better than me...none showed (Gregg canceled earlier in the morning). After a few pictures I headed across the main road and got back to my car. Time to go home. I'm a little tired of DNFs. I think tomorrow will be a 3 mile run on the treadmill. I should be able to finish that...I think.

It's a Mingo DNF!

I convinced Gregg to wait until 6am to head out to Lake Mingo this morning for the Kennekuk Fat Ass. We arrived before KRR...actually just 30 second before Marc and Deb. We helped unload their cars, signed-in, and headed for the snow covered trail. We were the first people to hit the trail--it was completely virgin snow (except for a few deer tracks). Some spots on the trail had about 4-5 inches, others maybe 8-10 inches. After one slow 7.1 mile loop we warmed up in the Hideaway House and drank a few beers, ate a few vegetarian brats, grabbed a few chips and we were done. I guess that counts as a DNF. Better than a DNS, right? If Matt can run 4 loops in that snow (after winning Riddle Run last week) he deserves a spot at the starting line at the Clinton Lake 30-Mile Trail Run. I wonder if he actually finished all 4 loops.

Gregg and I will run a loop at Clinton Lake Sunday at Noon. Just an easy "stretch the legs" kind of run.

DNS or DNF?

We got about 9-10 inches of snow in Mahomet area. I think Lake Mingo & Kennekuk Cove Park (Danville area) probably got around 6-7 inches. I'm not up for a tough trail ultra through that kind of snow this weekend. So, should I not start the Fat Ass at all (DNS) or go out to Mingo and get in at least a loop or two and drop out (DNF)? I called Gregg to see if he wanted to carpool over in the morning--maybe he'd provide some motivation and support. Well, he's going over at 5:15am to start at 6am from the trail (instead of the "regular" 8am Fat Ass start time)! That's great motivation...not. I'm still undecided. I'm achy from shoveling snow last night and this morning. I think all the trails in the area will be tough runs, but they should be gorgeous. I SHOULD get out and do SOMETHING. Sounds like I'm leaning toward a start...and DNF. Stay tuned. No matter what I do, I'll blog tomorrow and post a photo (of my almost completely snow covered mailbox or a snowy trail).