Back of the pack

I’ll admit it. The cold weather this morning for the long run scared me.

When I looked at the forecast last night, zero degrees windchill and 11F, I called Coleen “Lil Big Hawk” Voeks to see if she thought it might be too cold to run. She pondered the question for a millionth of a second and then told me she would be there.

So, former victim of frostbite that I am, and scared of cold as I am, I showed up too.

Glad I did! We had a gang — about 20 starting!

Justin “GNT Hawk” Henning led for most of the 16 miles, out 10 on the white-blazed trail, then back 6 and a little more on the blue-blazed trail.

Bitter cold and gray skies for the duration, but no wind, thank goodness. Managed to keep my hands warm inside two pairs of gloves, by balling up my inner gloved hand within the outer glove. Fingers froze, otherwise.

Astonishingly, I watched Mark “Double Eagle Hawk” Boucher come into the finish with no gloves — said his hands got too hot!

My nose also froze, and my lips got so numb it was hard to talk… not like that stopped me blabbing, though. Managed to keep my hydration water line clear until the last few miles, when I forgot to blow through it after my last drink. Probably took 10 minutes or less for the liquid to crystallize.

Darin “Lincoln Hawk” Schneidewind ran the last few miles with us, at the end of his own 21-mile run. We talked about possible ultras on the Prairie Spirit Trail south of here. Weren’t sure when, but agreed — needed to be a WARM WEATHER event.

With this 16, I finished with 45 for the week — right in my Rockin’ K 50-Mile plan.

After the run, Danny “Study Hawk” Miller and some friends he brought, Carl and Kate; Coleen, James “Skull Hawk” Barker, and I did some recon up and over Bunker Hill. We were looking for extra mileage for the Hawk Hundred, 50 and 26.2-mile races this September.

We want four 25-mile laps, and by creating a 2.5 mile loop at Bunker Hill, should be able to do it.

Well it was frigid cold the whole time, but I’m proud to say I cowboyed up and faced the big chill. I just hope it’s warmer next weekend!

In other news, got a call from Brett in Sulphur Springs, Texas (where I bet it’s warm). We’ve been corresponding a little about his training for a second finish at Leadville. Brett reads this blog and is in my age group, so we talk about the issues.

Anyway, his question for Coach Gary was — “Do I do speedwork in training for hundreds?” My answer — and holler if you disagree with my position — was “No I do not.”

I find speedwork is only helpful for races where you run fast — 5 and 10k races come to mind. For some, maybe even marathon. In general, the longer the race, the less speed comes into play.

Better than speedwork — hill work. Or if you don’t have hills, find an elliptical trainer. That will give you what you need for Leadville — strength to power up those endless ascents.

That strength will also come in handy if you need to pick up the pace a little on the flat, too. Maybe this is a sign Coleen and I should start up our old coaching blog “Onward and upward.” Maybe not.

In any case — onward and upward!

More later,

gary

Last week ended with Coleen’s 3rd-annual Frozen Fat Ass 10-hour Night Run at Prairie Center in Olathe. I got 12 miles, which was my plan.

Big fun, saw most of the usual suspects, but never got around to writing a report, or posting any pics. One o these days, though. Didn’t get any pics on the course — too cold to take my hands out of gloves to shoot!

Did my first lap with Larry Long, and my last lap with Deb “Kettle Hawk” Johnson.

This week’s work ended with a tough hour on the elliptical, level 16, rolling hills, at work. Got my six miles in 52:57, and finished out the hour in reverse, as usual, at 6.71 miles. Also got 55 damn hard push-ups.

Last night, got 4.5 on the Clinton Lake North Shore Trails as Micah “McGyver Hawk” Rose led at a brisk (for me, anyway) pace. Aaron “Woozie Hawk” Davenport and his white and caramel-spotted pit-bull mix Ringo showed up after the pic, but just in time to run with us. so with Jacob “Pony Hawk” Kaplan Moss, and Lambie, that made five of us.

Ringo caught a possum about a mile in, but Aaron made him let it go. Toward the end of the run, Lambie and Ringo sneaked off into the woods together.

Tuesday, I did treadmill — got about 6.3 miles in an hour, at inclines 1, 1.5 and 2. Also my 55 push-ups.

Monday was “two-a-day” day — got 6.75 on the treadmill, plus another 5 with the Hawks on the Monday night run at the River.

That makes for a 29- and-change week, to which I hope to add 15 more miles Saturday morning. I’m taking it slow, but am on schedule to be ready for 50 at Rockin’ K in April. Felt a little puny, though, during today and last night’s run. Not sure what that’s about. Probably just being worthless and weak.

More later!

gary

Set out for 6 miles on the elliptical at lunch today, up from the 4.5 I’ve been doing, but bailed at 5.3 miles. Oy! Very disappointing. Did the 5.3 in about 47 minutes.

Also got 55 pushups. Hard as usual.

Yesterday, ran on the treadmill at lunch for 45 minutes at speeds between 6.3 and 6.8 mph, and inclines between 1 and 3. got 4.75 miles. 55 pushups. Then met the Hawks at the River Trails for the 5-mile beginners night run.

Probably should have done just the treadmill or just the night run. Legs were still tired when I got on the elliptical trainer today. Yesterday was supposed to be an “easy” day. Love that quote from Alice through the looking glass: “I give myself very good advice, but I very seldom follow it.”

The night run was terrific. A full moon had the woods lit a ghostly gray. Temps were mild — in the low 40s, trail in great condition. Lambchop behaved herself. Kept her place in line well, except for the spot about a mile out from the finish where she always cuts the course.

Hated to bail early on the elliptical today, but I had a good excuse — I’m worthless and weak. Got about 15 miles for the week so far. That’s some consolation.

Coleen’s Frozen Fat Ass night run coming up Friday. Can’t wait!

More later,

gary

Met the Hawks for the Saturday long run this morning, as my first step back toward getting into 50-mile, and then 100-mile condition.

Got the Rockin’ K 50-Mile Trail Run in April, then in August, the Headlands Hundred in Marin County, California, just north of San Francisco.

Took it pretty easy during the holiday season, but am back now — off beer, except for the NFL Playoffs and Super Bowl — I mean, come on!! And getting regular weekday workouts too. Except I skipped Monday, Jan. 2, for one last lazy day.

Got a nice 5 miles or so on the elliptical Tuesday. Wednesday was a two-fer, with a 4.75 mile treadmill run at work, then a 4.5-mile Lake Henry little loop night run with Lambchop and Aaron “Woozy Hawk” Davenport. That was really good — woods lit a ghostly gray by a three-quarters moon, and mild temps.

Aaron led, since I’ve been having some trouble staying on the trails at night.

Got another 5 miles-plus on the elliptical Thursday in a 45-minute session — level 16, rolling hills; and my usual 55 push-ups. Will probably go back up to 60-minute workouts next week.

Today, did the Lands End loop. It was Lambchop’s longest run yet — about 9.75 miles. She’s been flaked out on the sofa for most of the afternoon.

During the run, we named new Trail Hawk member Jay “Trauma Hawk” Murphy, after one of the most brutal interrogation sessions I can recall. But worth it — the name fits Jay well.

Also on hand — Sherrie “Signer Hawk” Klover, who is prepping for her first hundred-miler next month, Rocky Raccoon. In fact, she and her friend Chris went out for a second Lands End loop when we got back.

Weather was a chilly 23 degrees at the start, but clear. I stayed warm, all except for my hands, despite two pairs of gloves. Former victim of frostbite, you know — not sure if I’ve ever mentioned that before — so I guess the beerhooks are extra sensitive now.

Sunny, clear and beautiful morning in the woods. Trails are in great shape. Would’ve liked to gone for a second lap with Chris and Sherrie, but Lambie wasn’t up for it — and frankly I’m not ready and would be pushing it. Slow, steady and gradual is the way to work up to and “earn” the right to run long.

More later!

gary

Closed out 2011 this morning with a terrific run on the George Latham trails in Woodbridge State Park at the Southwest corner of Clinton Lake.

Led by Micah “McGyver Hawk” Rose.

We did two laps on the 4.25-mile circuit trail. Nice lake views, plenty of up and down, and technical enough for me to take spill about 10 minutes into our first lap. Beautiful mild weather — 40s, probably. Wind kicked up quite a bit at the end.

Haven’t posted much in the past few weeks. Workouts haven’t been anything much to write about, though I have managed to keep my foot in, with the elliptical at work, and some night runs. Haven’t done anything longer than 10 miles in some time.

Will get back to serious training after Jan. 1. Notice I’m not saying WHEN after Jan. 1. ( -;

Meantime, 2011 — wow!

Started in style with Coleen’s Frozen Fat Ass at Prairie Center in Olathe.

Got my RRCA coaching certification in February. Haven’t done any actual coaching. Just thought it would be good to have the knowledge, in case any of our runners wanted qualified advice. Also wanted the cert to give me some cred for stories for running mags, of which I’ve penned damn few.

Coleen “Lil Big Hawk” Voeks got her coaching cert at the same time as I did. She IS coaching, and has a nice client list, so if you could use some professional assistance, I highly recommend her.

Coleen and I started a blog, but left off after two posts.

In March, we put on our inaugural Pi Day River Rotation Half Marathon on at the Kansas River Trails. Huge fun, with a pie feast at the finish line.

I did the Rockin’ K 50-Mile Trail Run in April — on only 26 miles of training, alas. Will try to train a little better for this year’s race.

Also in April — the ill-fated Kansas Half Marathon. Big changes this year, I bet, if they even have the thing.

May brought the 2nd edition of the Hawk 50-Mile & Marathon Trail Runs. Much better organized this year, thanks to the help of co-RDs Coleen “Lil Big Hawk” Voeks and Karen “Sassy Hawk” Collier. It was such a massive effort, even with their help, that I never did get a blog entry done for it.

Photos probably tell a better story than I can write, though. We have a ton of great photos for the Hawk 50, taken by the fabulous Brad Trimble.

Visited Boulder, Colo., in June. Was there about a week — never long enough!

Also in June, 24 fabulous volunteers, mostly Hawks, and I did an aid station at the K-Swiss Ironman 70.3 at Clinton Lake. Had a great time and won $500 for the club as “2nd best aid station” overall in the aid station competition. Oops, no blog or photos, but I have a good excuse — I’m worthless and weak!

July was night-running month. Coleen’s Sweaty Ass Night Run in Prairie Center, Olathe, was another event I never blogged about — but did get some photos. And the Lunar Trek Night Run in Scandia was also huge fun. Will be back for more at both in 2012.

Prep and training for the inaugural Hawk Hundred 100-Mile Trail Run took most of August. Didn’t get any blogging done, except for one post about why the upcoming Hawk Hundred scared me. In retrospect, it may not have been the best promotional piece.

September, of course — the Hawk Hundred. Dream come true.

Also ran in the 3rd annual Shoreline Shuffle – again, fab photos by the great Brad Trimble, and RDed by Karen “Sassy Hawk” Collier. Huge fun in beautiful weather with great people!

October saw Al “Natural Hawk” Levine and Jacob “Pony Hawk” Kaplan Moss and I meet KUS president Stacy Sheridan and husband Phil to host the Ridgeline aid station at the 2011 Heartland 100. Big windy in the Flint Hills!

Karen “Sassy Hawk” Collier rescued a kitten, and named it “Spooky” following our annual Halloween Run. She found a home for Spooky in Wichita. Same day, I also ran Ben Holmes’ half-marathon at Perry Lake. Action-packed day.

In November,with the 3rd annual Sanders Saunter “fortified” 10k Trail Run (“fortified” means it was a bit longer than 10k) the Lawrence Trail Hawks raised $1,355 for the Ga Du Gi Safe Center for Victims of Sexual Violence. I was proud to have been part of that.

Our last big event of the year — a screening in KC of “UNBREAKABLE” the movie about the epic 4-man battle to win the 2011 Western States 100 — took place Dec. 14. Chris “Summit Hawk” Wristen documented the event in photos on Facebook.

And that brings me to the end of the year in review. Hope everyone has a great, happy, fun and safe New Year. See you all in 2012 at Coleen’s Frozen Fat Ass, if not before!

More later,

gary

Wretched workout week. Started with a nice, relaxed pace 5-miler, Monday with the Hawks and Lambchop at the River Trails. After that, work and personal precluded any further exertions. So, nothing Tuesday, Wednesday or Thursday.

I might’ve done something Tuesday, but if I did, I can’t recall, so it must not have been anything very memorable.

I canceled Wednesday night’s run since that was our showing of UNBREAKABLE at Screenland Armor in Kansas City. Well worth a missed workout. Huge fun with Hawks! took some pics, but can’t seem to find them, so I’ll add that into the week’s worthlessness.

Finally got on the elliptical at work, Friday. Managed 2.5 miles, level 16, rolling hills, before I quit, utterly overdrawn at the oxygen bank. Felt good at the beginning due to being well-rested, no doubt and went harder than I had a right to.

Got 55 push-ups, though — they were godawful hard, too.

Planned on a redeeming Lands End loop — just under 10 miles — with Hawks, yesterday morning. Like an idiot — well, no, not LIKE an idiot; I WAS an ACTUAL idiot — I walked out without my hydration pack. So had to limit the run to 5.5 miles — the medium Lake Henry loop.

That was fun, at least. Started with Jacob, Justin, Kyle, Micah and Kurt, and dogs Stella and Gonzo. Jacob and Gonzo headed back at the 4.5-mile Lake Henry connector. Kyle, Justin, Micah and Stella and I went back at the 5.5 connector.

Kurt, who led at a brisk pace, continued. He was shooting for 10 miles out and 10 back on the white trail. Weather clear and chilly — in the 20s, but warming up to mid-30s by the time we finished.

We met Kyle Hett at Lake Henry, inbound, and he came back with us. That was good, as it give us the opportunity to name him — Shiner Hawk. Of course, I can’t give the specifics of why that name was chosen — suffice to say it was only after one of the most intrusive personal interviews ever that we arrived at the facts necessary for name selection.

So, a fun productive run yesterday with good friends, but far short of where I need to be to get into hundred-mile shape by August for the Headlands Hundred, which I’m seriously considering. Or even 50-mile shape by April for the Rockin’ K.

Well, 2012 is a whole new year, as long as the world doesn’t end, like in the movie.

Planning on going out later today when it warms up — have I ever mentioned I’m a former victim of frostbite? — with Lambchop, to see if I can salvage anything from the week. Maybe another 5 or 6-miler.

Looking ahead to next week, doubt it will be any better. Jan. 1 will likely be my official training start.

More later!

gary

The Lawrence Trail Hawks, a group I am very proud to belong to, raised $1,355 for the GaDuGi Safe Center for Victims of Sexual Violence from the 3rd annual Sanders’ Saunter 10K Trail Run, Nov. 19. Raven “Raven Hawk” Rajani race-directed, and presented the check to the Safe Center’ Executive Director Sarah Jane Russell and Regional Outreach Coordinator Louise Smith, Monday.

The money will likely go to meet immediate needs of victims, Sarah Jane said. Victims often have to leave abusive situations with only the clothes they’re wearing, and need to be supplied with basic necessities while police investigations and other legalities take their course.

I can only imagine that the world must seem a terrible place to people who have suffered sexual violence. I’m grateful Sarah Jane, Louise, and Raven, who also works at the Center, are there to care for victims — and happy that our group could make this small effort to support the Center.

Thanks to everyone who came out for the race, whether runner or volunteer — you did good!

Monday night, Lambchop and I met the Hawks at the river trails for the beginners run. Temps dipped down into the mid-20s, but a stiff wind from the Northwest made the night feel frigid. I had homework to do, so L.C. and I peeled off from the group at the stump for a run of about 3 miles and change.

My new Mizuno Thermo Breath shirt and socks kept my trunk and feet warm, but not even two pairs of gloves (inside ones also Mizuno Thermo Breath) could keep my hands warm. They froze big time.

Driving home, they were quite painful for a few minutes as the circulation returned. But they were ok by the time I arrived. Former victim of frostbite — have I mentioned that before? — and the frostbitten left hand took a lot longer to recover than the right.

Didn’t get a workout today. However, the Hawks DID announce our upcoming screening Dec. 14 of UNBREAKABLE, the feature film saga of the epic 2010 Western States where Geoff Roes, Anton Krupicka, Hal Koerner and Kilian Jornet dueled to the finish — and I crewed for Greg Burger.

This will be huge, and I hope all Trail Hawks will be there. Check out our Facebook page for the event, and Trail Hawk or not, consider yourself invited!

More later!

gary

Just got a CD of more than 100 fabulous photos of the 3rd annual Sanders’ Saunter, from Brad Trimble, imho the best race photog around. Click here or on the image to go to the full set posted on Flickr.

What a great surprise! Sure was a fun race, AND we raised $1,355 for the GaDuGi Safe Center for victims of sexual violence.

Didn’t do a thing today.

Yesterday, Lambie and I met the Hawks for a quick night-time 4.5 miler at Clinton Lake. Decided to shake it up a little and go the reverse of the way we usually run. This time, out on the blue-blazed trail and back on white.

To me anyway, it made the route seem like a completely different place.

Keith “Lion Hawk” Dowell came out to try a night run at Clinton, and brought Spank the boxer. He had trouble seeing, though, despite his headlamp, and left the trail to return on the road.

I got behind when I stopped to tie my shoe, but the group waited for me at Lake Henry. Lambchop and I were glad to see them — we’d followed their lights for about a half mile or so — but let them go ahead again, as I stopped to take a look by lamplight at some highly interesting foliage. ( – ;

Never did catch back up, until I saw them at the finish, though I frequently saw their lights through the woods. Sometimes it seemed they were almost close enough to touch on the winding, loopy trails, even though they were probably an 8th of a mile or more ahead of me.

Lambie and I took our time on the dark trails — they seemed quite unfamiliar, and so much more fun than usual, since we did them in reverse. Highly recommended.

Not sure where 11 months have gone so quickly. Hard to believe it’s December already! Seems like only last week I was training for the Hawk Hundred. Well, what a fun year it’s been… and not over yet.

More later!

gary

Lambchop and I met the Hawks for a big group run Monday night at the River trails. Cool, starry, dark and delicious.

Lambchop, as usual did not want to be in the photo. I leashed her up for easier wrangling, but she went right into slipping-collar mode.

Steve “Mojito Hawk” Patrician, who is wise in the ways of dogs — don’t know why he and wife Trish don’t have their own — scooped her up for the photo before she could escape. No small trick since “the great white whale” as I call her weighs about 75 pounds.

We got the photo, though and hit the trail, Justin “GNT Hawk” leading, at a relaxed pace as usual. I think we had about a dozen or more runners. Several broke off at the two-mile mark to head back for a four-mile finish.

The rest of us, including Lambchop and myself stayed out for the 5-mile finish. I tried to get a round of “pass it on” going. That’s where you pass a word from the back of the conga line to the front and back again, during the run, to see how it mutates.

I was the last runner, so I sent “tracheotomy” up the line. It got about halfway, then died. Maybe the pace wasn’t as relaxed as I thought.

Anyway, another lovely Monday night run, and a terrific, enjoyable way to start the week.

Got 6.91 miles in 60 minutes on the elliptical at work today during lunch. Rolling hills program, level 16. Hit 6 in 51:28, and did the rest of the hour in reverse. Felt good.

Got 55 push-ups beforehand. The last five were tough.

More later!

gary

Rain and wind graced the start of our Saturday long run this morning, a 15-plus-mile jaunt out on the white blazed trail at Clinton Lake north shore, and back on the blue-blazed trail.

Aaron, who is recovering from a foot injury, went out on white with us, but left us shortly after 5 miles to return on blue. Darin, Sherrie and I continued at fairly relaxed pace, due to slippery conditions, to the 10-mile marker.

There we hopped back on blue for about a 5-plus return trip, including the rain-slippery rocks on the red trail along the lake edge.

Of course, with Darin there, you know all the old stories about Leadville, Rocky Raccoon and Ozark Trail got trotted out again. I’m sure Sherrie and Aaron were rolling their eyes, but it was fun to re-live all those old adventures again.

Sherrie is getting up for her first hundred at Rocky in February, so she might have a few of her own tales to tell pretty soon.

Sherrie joined the Hawks last summer, but never got named, so we took the opportunity to put her through the “ordeal of the name.” I’m happy to say she came through like a champ is now “Signing Hawk,” forthwith and forevermore, Imperius Rex!

Good run, but kind of a slacker week leading up to it.

The week started strong with a two-fer, Monday. Got a 6.95 miler on the elliptical at work in 60 minutes, followed by about 5.5 miles with the Hawks on the Monday night run on the river trails.

It was a gorgeous night on the trails. Cloudy, if I recall correctly, but not too chilly.

Got another 6-and change on the treadmill at work, Tuesday, since it was kind of rainy out and I’m a sissie about cold and rain, with my 55 push-ups, both Tuesday and Monday.

Planned for another two-fer on Wednesday, but work and family issues teamed up to prevent me from getting any workouts done. I went into Saturday’s long run with about 18 or 19 miles for the week.

Thanksgiving morning, though, Geoff Aiken volunteered at RunLawrence‘s annual Thanksgiving Day 5k run in North Lawrence.

We got assigned as “Course Marshalls,” which is a polite way to say traffic director.

Geoff went to 8th and Oak, and I got assigned, with Kurt Schuler, to 4th and Elm, about two blocks from the start. I forgot to bring my camera, but Kurt luckily had his smart phone, and got some nice sots of runners streaming past.

So, got about 33 or so miles for the week. Not as much as I’d hoped for — but then I’m not training for anything specific right now, and the holidays always play a little havoc with schedules — so I guess I’m just thankful I got any miles at all!

More later,

gary