Ragnar Austin 2016 Race Report

On April 12, I flew to Austin to participate in my 9th Adventure Relay race.  I was joining up with my friends who ran the American Odyssey relay last year with me.  We were all really excited to be getting back together for our second race.  Everyone was going to arrive on Thursday the 13th and then we would drive out to Fredericksburg where the start of the race was going to be.  Little did I know what an adventure just getting the team together would be.

On Thursday morning, the first few team members arrived on time.  I headed over to the airport to pick up our vans and the first half of the team.  While we were on our way, we got a text from Leslie telling us that Carrie (who was supposed to be on their flight) wasn't on the plane.  Yes.  She missed the flight from Atlanta.  At the same time, Darren found out that his bag was missing.  So he would be hanging around the airport in hopes that it would come in on the next flight.  With all that information, we decided to leave Jason with one of the vans and the rest of us would go to Sara's house to wait for the rest of the team to arrive.

At around 4 pm, we got word that they had given up on Darren's bag and that Carrie was on her way but probably wouldn't make it until late.  We decided to all head up to Fredericksburg to check into our hotel.  We figured Carrie could rent a car and drive out to meet us once she arrived in Austin.  We packed up and headed out.

Once we all got checked into the Fredericksburg Inn, we headed over to the Auslander Beirgarten and Restaurant.  The Ausländer has been one of Fredericksburg's most popular eating establishments for over twenty years. It was just a short walk from our hotel in the heart of historic downtown Fredericksburg.  They serve authentic German cuisine and have a great beer list.  We had a great time and drank a lot of beer before heading back to the hotel to try and get some rest before the race.

Carrie finally made it to the hotel shortly after we got back from dinner.  She had met a nice woman on the flight who offered to drive her to Fredericksburg.  She didn't ask Carrie for any money at all.  Plus she lived in San Antonio meaning she had driven at least 2 hours out of her way to drop Carrie off.  All she asked was that Carrie pay it forward sometime in the future.  It is really nice to know that there are still good people out there willing to help another human being when they need it.

We got up early the next morning to head over to the starting line at the Gillespie County Fairgrounds.  We got Van 1 all checked in and through their safety briefing.  Then we hung around waiting for our 8:30 am start time.  While we hung out, we chatted with other teams and even held a lip sync performance at the starting line to Journey's "Don't Stop Believin'".  The Ragnar people loved it.  So did we!

Finally at 8:30, the gun went off and Darren, our first runner, headed out.  Since we were in Van 2, we headed to breakfast.  We found a nice little cafe in Fredericksburg called the Sunset Grill.  I ordered the "Big Ass Sandwich" which had eggs, cheese, bacon, avocado, etc.  And they weren't kidding.  It was huge.  Good thing I had some time to digest before my first run.  

Once we finished, we headed over to Altgelt Field in Comfort, TX where we checked in and did our safety briefing.  The field was near the historic little downtown.  We learned that Comfort was established in 1854 by German immigrants moving further west from New Braunfels. Apparently, they rested here and were so taken with the place, that they didn't see any need to travel further.  Nearly the entire downtown is on the National Register of Historic Places.  Most of the buildings are made of rock and remain in an excellent state of preservation. The 1880 Ingenhuett-Faust Hotel is one of the buildings and the 1930 Comfort Theater (originally financed through public subscription) is another.

After waiting for a while and relaxing, Sara finally came in to hand off to Vanessa who had to run the longest leg of the race.  It was after 2 pm and the Texas heat was in full force.  There was no shade either.  She headed out and ran an excellent leg.  The only thing was that Ragnar had said there would be water at mile 8.  But when she got there, it was nowhere to be found.  Apparently, they couldn't get a permit to put it there and moved it over a mile further.  Vanessa had finished her water thinking she had an oasis and was not happy when it wasn't there.  She handed off to Brian and we were on our way.

My first leg was Leg 11.  It was a short 2.7 miles.  I did not get the hand off until about 5:30 pm and it was  a hot 79 degrees.  But I wanted to run hard and get it over with.  I knew I could do it because I train throughout the summer here in Phoenix.  I took the handoff and headed out.  The route took me through a section of Boerne, TX crossing under a freeway.  I had to wait to cross a major street and run under a freeway overpass before heading up the hill to the exchange.  I pushed myself hard and came in at 21:55 and 8:07 pace.  I was tired but happy with my time.

Our last runner, Jason, had a tough leg in the heat.  But he rocked it and we were finished with our first set of legs at 6:15 pm.  The strange thing about this exchange is that it was virtual which I don't like because we didn't get to see the other van.   When we arrived at Exchange 12 at the San Antonio Rose Palace, Van 1 was  waiting to begin their legs at University United Methodist Church. Basically, the Ragnar Staff and volunteers radioed Van 1 to tell them they could start.  They said they would make a time adjustment if it was needed.  We texted Van 1 to make sure they were off before heading to dinner.

We didn't have much time to wait.  Van 1 texted us around 10:30 pm that their last runner was on the road.  We had only got in a little sleep.  But that is part of the challenge of these races...running on almost no sleep.  Leslie got out of the van to get ready.  This was going to be a very strange leg and exchange.  For some reason, Ragnar decided that between Legs 19-20, there would be a flexible exchange.  We were told to pick our own exchange point along Smithson Valley Road.  This meant that the first runner would run a minimum of 7.2 miles.  Depending on the exchange, the next runner would run a minimum of 8.5 miles.  The problem was that they didn't give us any information about where there might be a safe place to exchange.

So, we headed out and measured the distance on the odometer until we reached 7.2 miles from the exchange.  We pulled over to the side of the road and got out to watch for Leslie.  In the mean time, we pulled out our Bluetooth speakers and cranked up the tunes.  Brian and I took out our reflective safety flags and vests and were dancing to the music on the side of the road encouraging the other runners as they went by us.  Finally we saw Leslie and she handed off to Greg for his leg.  As we headed to the next exchange, we passed a parking area with signs saying exchange.  Nice job, Ragnar!

My second leg was going to be my longest.  It was leg 21 and would be almost 10 miles of rolling hills.  In addition, the beginning of the leg would be on the shoulder of a major road.  I would have to pay close attention to stay safe.  Greg came in at 1:00 am and handed off to me.  Off I went.  I wanted to try and kill this leg.  It had cooled down to 64 degrees and I love night running.  I ended up passing 16 people and came into the exchange 1:24:33 which was an 8:29 pace.  It was even better than I expected and it didn't even seem too hard.  Needless to say I was thrilled.

We wrapped up our second set of legs at 3:54 am.  We wanted to try and get some sleep before we would have to run our final legs of the race.  So we headed to Lehman High School where we would meet Van 1 when they were done.  We were able to find a quiet spot to get in at least a power nap.  This was going to be a race where none of us got much sleep at all - at least in Van 2.  I was right because at 8:15 am we got a text from Van 1 telling us that their last runner was on the road.  We got up and out of the van to get ready to start the final 6 legs of the race.

Brian took the handoff at 9:15 am and headed out for his 5.4 mile run.  The good news was that it was overcast and threatening to rain.  The bad news was that the humidity level was 91%.  We all kept hoping that it would rain because we thought it might help to cool the temperatures off a bit.  Regardless, we knew we had to finish.  So we got into the van and headed over to the exchange area so I could get in a little stretching and prep for my final run of 5 miles.

Brain came in right after 10:00 am.  As he came in, he told me to get ready for the handoff.  As he got closer, I knew he was going to jump on me.  All I could think of was to catch him and hope that I didn't fall over.  He jumped up and I caught him midair and was able to stay vertical.  After a big sweaty hug from him, I took off on my final leg.  Although I wanted to run this last leg fast, I knew coming from Phoenix that this leg would be harder than normal due to the high humidity and 70 degree temperature.

The route was basically flat which helped.  I completed the first mile at an 8:02 pace.  I knew I had started off too fast.  I slowed it down to an 8:30 pace and held that through the second mile.  But as I continued, I could feel the heat start to take its toll.  My pace started to slow to closer to a 9 minute pace.  I was getting frustrated but kept pushing as hard as I could.  The humidity was oppressive and I was sweating profusely.  When I made the final turn, I pushed it hard to the exchange coming in at 43:43 which was an 8:47 per mile pace.  Not bad considering how I felt.  

Due to permitting regulations in the City of Austin required the route to be completely on sidewalks therefore I was not able to just hand off to Jason.  Instead, I had to jump into the van and drive from Exchange 32 A at Tom Green Elementary School to Exchange 32 B at Akins High School where Jason started his final leg.  Ragnar did  deduct 15 minutes from every team for travel time from Ex 32 A to Ex 32 B.  Unfortunately for us, the traffic was dense and we missed the turn. It took us closer to 30 minutes to get to the high school.  Not a great way to have an exchange.

Our last 3 runners had to run through probably the worst section of Austin.  I am not sure why Ragnar chose this route.  But we felt that Leg 34 was somewhat dangerous for Vanessa.  Being a female running through a very sketchy part of town was not ideal.  We stopped about half way through the leg just to ensure her safety.  As I reflect on the overall route, I think that Ragnar would be better off starting the race on the west side of Austin out near Bee Caves and have it finish in San Antonio at Hemisfair.  Austin is just too tough to permit apparently and I don't think this course really showed off the beauty of Austin.

Our final runner Leslie started out at 12:51 pm on the last 2.9 miles of the course.  We boogied to the finish line at Rodeo Austin.  The history of preserving western heritage began here in 1938. Over the years, Rodeo Austin has grown from a stock show featuring 16 animals into one of Austin’s premier event areas, featuring a top 10 ProRodeo, daily concerts, and world class livestock shows.  As we arrived, it finally started to rain.  It wasn't heavy, though.  We all gathered to create a tunnel for Leslie to run through and then followed her across the finish line.  

We had run 177.9 miles across the Texas Hill Country.  When the results were posted, we had finished in  29:00:19 which was 72nd out of 191 teams and a 9:47 per mile pace.  For some reason they had us in the Men's Open Division where we finished 22nd out of 50 teams.  If they had had us in the correct Mixed Division, we would have in finished 23rd out of 50 teams.  Overall, the team was really happy with our personal and team performance.  I ended up running a total of 17.65 miles at an average pace of 8:31 per mile which is one of my fastest performances in these types of relays.  There was a lot left to be desired with regard to the course, the volunteers, planning and execution of the race by Ragnar.  Chalk it up to it being Ragnar's first time running this type of race in Texas.  Regardless, our team had a lot of fun and laughs along the way.

Our next adventure will be in Kentucky this October when we run in the Kentucky Bourbon Chase Relay.  "The Bourbon Chase celebrates the best of Kentucky. It is a 200-mile journey across the Bluegrass State – through their historic bourbon distilleries, across their majestic horse country, and into their enchanting small towns."  It finishes in downtown Lexington.  We know it will be a hilly and challenging race.  But I know that "We Run for the Hill of It" will be ready to run and ultimately have fun doing it.

Apr 11 – 4.10 miles (35:48, 8:44 pace) 

Apr 12 – 6.20 miles (59:03, 9:31 pace) 

Apr 14 – 2.70 miles (21:55, 8:07 pace) - Ragnar Austin

Apr 15 – 10.00 miles (1:24:33, 8:29 pace) - Ragnar Austin

Apr 15 – 5.00 miles (43:43, 8:47 pace) - Ragnar Austin

Apr 17 – 4.10 miles (35:04, 8:33 pace) 

Apr 19 – 6.20 miles (57:01, 9:03 pace) 

Apr 21 – 6.20 miles (59:12, 9:33 pace) 

Apr 22 – 4.10 miles (35:26, 8:39 pace) 

Apr 23 – 7.30 miles (1:43:28, 14:11 pace) 

Apr 24 – 7.20 miles (1:08:22, 9:30 pace) 

Apr 25 – 5.50 miles (56:46, 10:19 pace) - Hill Repeats

Apr 26 – 6.30 miles (55:48, 8:51 pace) 

Apr 28 – 6.30 miles (57:06, 9:04 pace) 

Apr 29 – 5.20 miles (45:12, 8:42 pace) 

Apr 30 – 8.10 miles (1:10:49, 8:44 pace)

May 1 – 9.20 miles (1:25:36, 9:18 pace)

Total Miles:  110.9 miles 

2016 Total Miles:  683.2 miles

My Running Obession

I have to make a confession here.  I have had mild OCD symptoms for many years now.  For those who know me, they notice that I have always craved routine more than others.  I have a tendency to recheck my doors at night to ensure they are locked so I can fall asleep.  This double-checking helps me to remove the worry.  At work, I have to have things in particular places and can't stand it when things are crooked or out of place.  Finally, I have very specific routine patterns each day.  Some might say that these are ritualistic behaviors.  But I don't have any feeling that if I don't do these things or follow a specific pattern that there will be any negative repercussions.  Plus I am a true creature of habit which can be symptomatic of a mild case of OCD.  The good news is that my mild symptoms, obsessions and compulsions in no way interfere with my daily functioning.

When it comes to running, I obsess about races, shoes, paces, what I eat, routes, miles, heart rate and just about anything else associated with the sport.  I have read that my obsessive mileage tracking is also a sign of OCD.  I  keep a spreadsheet of my runs and write in a journal entry after every run.  My Garmin links to an online program which also keeps track of my miles, heart rate, pace and weather.  I even use my Garmin during my treadmill runs to make sure I can log my heart rate effort after each run.  With all of this information, I can easily look at every run I have ever done since 2005.  This allows me to compare runs and learn where I can improve.  I guess this means that in some ways my mild case of OCD is helpful in my becoming a better runner.

I know that you may be questioning my claim of having a mild case of OCD.  That's o.k.  I, however, never doubt anyone who tells me they suffer from it whether it is mild or otherwise.  Besides the need to track my runs as discussed above, I have a really hard time ending a run unless I have finished on a tenth of a  mile.  I can't stop at 5.25 miles.  I have to go to 5.3 miles before I can stop.  Because I need to know that I have logged the required mileage for my marathon training, I always finish a run at least 1/10 of a mile past the required distance.  When I talk to other runner friends of mine, they don't think twice about my quirks and some even embrace them.  This is the reason I love the running community and the friends I have made through participation in the sport - no judgment.

I have read a lot about OCD and exercise.  The good news is that aerobic exercise can improve mild to moderate symptoms of depression.  It also is a good way to reduce overall stress and anxiety levels. I can attest to the fact that I am able to handle stress at work much better because I have run in the morning before heading to work.  Research has  also found that the severity and frequency of OCD symptoms can be reduced immediately following exercise.  Lastly, it has also been found that the overall severity and frequency of OCD symptoms generally decreases over 12 weeks of exercise therapy.  Knowing this has made me feel better and I don't worry that my OCD will get worse over time.  I can control it though my running.

Running over the years has had profound effects on both my mind and body.  My runs help me to use up energy that I build up on a daily basis.  Most of my friends and family would characterize me as a high energy individual.  In the end, I notice that when my energy reserves are depleted I feel physically less anxious which in turn makes me less mentally anxious.  Each day is so much easier to handle and no matter what pressures may come, I know that I can handle it with no problem.  That ultimately makes me a better person to be around.

Finally running has become that type of alone time that few people really get to experience on a daily basis.  Most of us have a hard time relaxing at home with our spouses, children, chores, etc.  Depending on your job, the office can and usually is a non-stop supply of stress. My morning runs give me time to myself and allow me to have pure unadulterated thinking time.  Most of my best ideas come during my runs.  Early morning runs are my time and I cherish them.

Yes, some people see my need to run 6 days a week and to constantly track my miles, etc. as obsessive.  I agree with them.  I even  know and understand that it is a sign of mild OCD.  However, my running OCD helps me to be a more balanced individual.  It keeps my stress and anxiety to a minimum.  No matter what happens during a training run or race, I can always look back and say that I just love running and what it does for me.  Even when my body refuses to cooperate, I don't care because I am just so happy to be out there on the road and in the world.   Running is  an integral part of my daily life and I am always smiling before, during and after a run.  And that makes me happy.

Mar 28 – 6.20 miles (1:04:08, 10:21 pace) - Hill Repeats
Mar 29 – 7.20 miles (1:05:50, 9:09 pace)
Mar 31 – 7.30 miles (1:08:52, 9:01 pace)
Apr 1 – 6.20 miles (54:47, 850 pace)
Apr 2 – 9.10 miles (1:21:38, 8:58 pace)
Apr 3 – 8.50 miles (1:19:53, 9:24 pace)
Apr 4 – 5.10 miles (47:29, 9:18 pace)
Apr 5 – 6.20 miles (57:03, 9:21 pace)
Apr 7 – 6.30 miles (1:00:38, 9:38 pace)
Apr 8 – 5.20 miles (43:40, 8:24 pace)
Apr 9 – 8.20 miles (1:10:45, 8:38 pace)
Apr 10 – 8.10 miles (1:14:41, 9:13 pace)

Total Miles:  83.6 miles
2016 Total Miles:  572.8 miles

Brooks-Hanson Training Program Modified

Back in June 2009, I wrote about my experience with the Brooks-Hanson training program I used to get ready for the Boston Marathon.  My conclusion was that it definitely worked for me allowing me to achieve my goal of a sub-4 hour marathon.  I did caution that I used the program after having been a runner for 24 year and had completed 5 marathons. So I was far from a novice runner.  It is a very tough training program and shouldn't be attempted by a newbie runner.

After my experience with the Brooks-Hanson training program in 2009, I used it again for all of the marathons I have run since.  When I completed the 2014 Boston Marathon, I decided that I needed to change up my training to see if I could improve my ability to run healthy and at a faster pace.  I was planning to run more adventure relays and potentially another marathon down the road.  So I needed to find a training regimen that would allow me to keep my fitness up and maintain a solid base of running which would be a good place to start hard training should I sign up for another marathon.

The Brooks-Hanson program eliminates mega-long runs and high-mileage weekends. What it does is allow you to gradually build up to the moderate-high mileage required for marathon or distance success. Instead you run easy days mixed with speed sessions and tempo workouts which I found allowed me to run well even when my legs were tired.  When I got home from Boston, I decided to customize
the Brooks-Hanson method to help me achieve my personal goals.  I wanted to increase my power on hills and to be able to run sub-9 minute miles without struggling.

I knew that I wanted to keep running 6 days per week like I have been doing with the Brooks-Hanson program.  I also wanted to incorporate hill repeats into my routine.  I felt that it would allow me to be able to handle any type of race course I might encounter.  I thought hard about how I could modify the Brooks-Hanson program to meet my training needs.  I came up with the following program:

• Monday - Hill Repeats
• Tuesday - Speed work
• Wednesday - Rest
• Thursday - Tempo Run
• Friday - Easy Run
• Saturday - Long Run
• Sunday - Easy Run

Let me explain each workout.  On Monday, I head out for a hill repeat workout.  I leave my house and run 1.2 to 1.5 miles over to a hill that has close to a 10% grade and is over a half mile long.  When I reach the base of the hill I run for 2 minutes at as steady a pace as I can up the hill.  When the 2 minutes are up, I then turn around and walk back down the hill for 2 minutes.  I run 6 repeats of 2 minutes each with a 2 minute recovery between each repeat.  When I am  done with the repeats, I then run approximately 2 miles back to where I started.  My goal is to get in between 5.5 and 6 miles by the end of my run.

The reason I added hill repeats to my training regimen is because running up hills forces me to lift my knees higher.  I have found that this has helped me improve my stride speed and length on flat running routes.  It has also helped me increase power.  My particular hill workout is used by runners to improve their VO2max and increasing muscle strength. The hill repeats improve my stamina helping me with running economy, conserve energy and get me through the hard times during a race when I feel tired.  By adding this new dynamic element, I have been able to eliminate the feeling that my running is becoming stale.  It is an intense workout that has given me a fresh new wind and the adrenaline rush I needed.

On Tuesday I go to my local gym to get in a speed session on the treadmill.  Before jumping on the treadmill, I do 40 minutes of circuit weights.  I have read numerous times that if I could develop total body strength and muscle balance I would be able to minimize my risk for injury and experience quicker race recovery.  The truism that this routine does confirm is that strength equals speed.  Since adding  circuit weight training to my regimen I have found that I have gained aerobic fitness and at the same time strengthening my running muscles.  A stronger overall body has allowed me to get the extra juice I need to run faster without post workout soreness slowing me down on my other training days.

When I finish my strength training, I head over to the treadmill and run a 5K distance at an 8:30 per mile pace.  I set the program on hills which alternates the grade from 1% to 4% during the run.  The nice thing about speed work on a treadmill is that the treadmill forces me to run at the targeted pace.  I am aware of the fact that the treadmill does provide some assistance.  But with the hill program, I am getting at least some simulation of running outside.  Plus to keep up with a moving belt at a specific speed, I have had to adjust my running form to make it the effort easier.  I have noticed that my running form is much better because I am being forced to seek the easiest way to run the pace set.  Since I am running at an increased pace, I am able to take these form improvements with me out on the road.

Before heading to the showers, I finish my day with 40 minutes on the elliptical machine.  I do a fairly intense workout where I do 8 minutes as if I am running forward alternated with 8 minutes in reverse.  I use a machine that has handles as well which allows me to get a total body workout.  Pedaling backwards improves my elliptical posture and engages my core which is hugely beneficial.  In the past, I have noticed that towards the end of a long runs when I am really fatigued my form begins to suffer.  This naturally slows me down.  So the benefit of a using the elliptical builds up my core strength that helps me maintain good posture and maintain my form at the end of my run.

Wednesday is a day of complete rest.  I have found that I crave this day.  I do no exercise of any kind.  I try to stay off my feet for as much of the day as I can.  It is a day where I let my body and legs recover from all of the hard work I have been doing the last 4 days.  I have found that the rest day helps to prevent overuse injuries, restore glycogen stores and most importantly prevents mental burnout.  Remember that the best thing you can do for your body and running performance is to respect the need for rest and recovery.

Thursday is the day I do the same routine as Tuesday.  The difference is that I do a 4 mile tempo run on the treadmill at a 9 minute pace.  The great thing about a tempo run on the treadmill is that I can totally zone out and just run.  I never have to check my watch to make sure I am maintaining the correct pace.  Instead I plug in the pace and all I have to do is just keep up.  I have found that I focus more on how the pace feels which is beneficial when I am out on the road.  I can actually feel my pace rather than be a slave to the clock.  It also allows me to work on other form aspects of  running like my leg turnover and body posture.  Finally, I have a tendency to go out too fast on my runs.  The treadmill keeps me from  going too fast allowing me to hold the pace throughout the run and not slowing down at the end.

Friday is my easy run day.  I go out for a 5 or 6 mile run.  I have no pace in mind.  I just try to settle into a comfortable pace and get the miles in.  No matter how much I am mentally dreading a run, once I get a few miles under my belt I forget how much I was dreading it.  The easy day allows me to have a nice unchallenging run.  My attitude on the run is more relaxed and a bit slower.  These runs allow me to go all out on my long run the next day knowing that I am fully recovered and ready.

Saturday is my long run day. My long runs can be anywhere from 6 to 10 miles.  When I leave my house, I set a goal to run my long runs at or just slightly slower than my marathon goal pace.  After all of these weeks of training using this new regimen I have found that I never need to look at my watch on my long run.  I run totally based on how I feel.  What is interesting is that I have found that I am able to run a 9 minute or slightly faster pace without much difficulty.  The long run is the cornerstone of my distance running training. It also gives me a greater capacity to handle more quality/harder sessions in my training each week.

Sunday is a mixture of running and strength training.  I go out for a 3-5 mile easy run before heading over to the gym.  Once at the gym I do my circuit weight training regimen followed by 50 minutes on the elliptical.  It is actually my favorite day of the week.  I get in a run out on the road and then get to increase my strength through the circuit weights and elliptical workout.  I always leave the gym feeling powerful and ready to take on the next week of training confident in the knowledge that I am constantly improving.

I am really seeing the benefits of this new training regimen.  In my last 2 adventure races I was able to go out and run hard during all 3 of my assigned legs.  When I was finished, I felt that I could have run 3 more without any problem.  I am able to go out and complete long runs at paces I never could have imagined when I started distance running so long ago.  Most importantly, I am now at a comfortable weight that I am able to maintain without any real effort other than eating sensibly.

Running has become my drug of choice.  This training regimen has done more than any others I have tried to protect me from anxiety and depression despite having a very stressful job.  It has helped to boost my sleep quality, mood, and concentration during the day.  Running allows me to feel more in control of my life and body.  Running has definitely changed my life for the better. It is no longer just an activity I do or even just exercise, it’s my way of life.  Best of all  it gives me energy to enjoy all that life has to offer.

Feb. 29 – 6.20 miles (1:04:06, 10:21 pace) - Hill Repeats
Mar 1 – 7.30 miles (1:06:33, 9:15 pace)
Mar 3 – 7.20 miles (1:07:43, 9:24 pace)
Mar 4 – 5.20 miles (45:50, 8:49 pace)
Mar 5 – 8.20 miles (1:10:32, 8:36 pace)
Mar 6 – 8.70 miles (1:24:52, 9:45 pace)
Mar 7 – 6.10 miles (1:03:15, 10:22 pace) - Hill Repeats
Mar 8 – 7.20 miles (1:05:17, 9:04 pace)
Mar 10 – 7.20 miles (1:07:41, 9:24 pace)
Mar 11 – 6.10 miles (55:42, 9:08 pace)
Mar 12 – 9.20 miles (1:20:18, 8:44 pace)
Mar 13 – 9.20 miles (1:24:04, 9:08 pace)
Mar 14 – 6.20 miles (1:01:55, 9:59 pace) - Hill Repeats
Mar 15 – 7.20 miles (1:06:27, 9:14 pace)
Mar 17 – 7.20 miles (1:07:42, 9:24 pace)
Mar 18 – 5.20 miles (45:15, 8:42 pace)
Mar 19 – 9.10 miles (1:18:33, 8:38 pace)
Mar 20 – 8.50 miles (1:20:56, 9:31 pace)
Mar 21 – 6.10 miles (1:04:55, 10:38 pace) - Hill Repeats
Mar 22 – 7.20 miles (1:05:35, 9:07 pace)
Mar 24 – 4.00 miles (42:29, 10:37 pace)
Mar 25 – 4.00 miles (42:00, 10:30 pace)
Mar 26 – 8.20 miles (1:12:39, 8:52 pace)
Mar 27 – 4.10 miles (34:51, 8:30 pace)

Total Miles:  164.8 miles
2016 Total Miles:  489.2 miles

Ragnar Del Sol - 10th Anniversary Edition Race Report

On February 19th and 20th I participated in what was the first of 3 adventure relays I will be running this year.  It was the 10th anniversary of the Ragnar Del Sol here in Phoenix.  I was looking forward to this one as it would be the first time I got to share this crazy passion of mine with one of my kids.  Nathan had decided to join me on this run across the desert.  I was hoping that he would enjoy the challenge and the friendships you build when you participate in these types of races.  Plus I was hoping he would want to do more of them with his friends.

Nathan and I left the house at 3:30 a.m. to make it up to the office to meet the rest of the Hustle Sprouts team.  Both of us were thinking about what was ahead.  I had the advantage of knowing what was in store.  Nathan was worried about the final leg.  But both of us were excited about the race.

Once we had gathered everybody up, we jumped into the vans to head out to Wickenburg.  I wanted to get there in plenty of time to stretch a bit and use the bathroom before I had to get to the starting line.  It was pretty calm at the starting line area at 5:30 a.m. when we arrived.  We went through the safety training and got our bib numbers.  Then we had time to snap a few team photos before I had to start mentally preparing for my 8.6 mile first leg.

They called all of the 6:45 a.m. teams with 10 minutes to go.  Andy and I headed over to the starting line.  We had agreed to run this leg together.  We had decided to run at a 9:00 per mile pace.  The route was going to be hilly and challenging.  They announced our two teams and we got a big cheer from our teammates.  Then right on time the horn blasted and we were off.  Andy and I settled into a nice even pace as we made the turn on to Vulture Mines Road which would take us to the first exchange.

Once we passed the 2nd mile, we had a steady uphill climb.  The sun was just starting to rise and it was overcast.  The temperature was 54o which was perfect.  The scenery was spectacular along the route.  As we ran, we started to pass other runners without picking up the pace.  We chatted the entire way which made the miles go by quickly.  Before I knew it we had reached the 7 mile point.

I thought that after the 7th mile, it was downhill to the exchange area.  I was wrong.  As we got close to the 8 mile mark, we saw a short but steep incline.  I was a little disheartened.  But I knew I had only 6/10 of a mile to go.  I dug down deep and pushed myself up and over that hill.  As we turned the corner and saw the exchange, I saw Nathan waiting for me.  I picked up the pace and ran into the exchange and handed off to Nathan.  I had finished the first leg in 75+ minutes which was an 8:48 per mile pace.  I hoped that meant that I would be able to run even better in my final 2 legs.

After my teammates had all finished their first legs, we headed over to Babbo's to grab lunch.  We figured that a little pasta and or pizza would be good carbo loading for the rest of the race.  When we finished, we headed over to the big exchange area at Willow Canyon High School.  They had a field where Nathan and I could lay down and grab some sleep to recharge our batteries for the next set of legs.  Try as we did, we could not really get any fitful sleep.  But just having a chance to lay out helped.

We got the text from Van 2 about 7:30 p.m. that Amber was on her way in.  I got myself together and headed over to the exchange area.  Both vans were there to see me off.  Amber came in strong and handed off to me at 7:59 p.m.  We were doing really well so far.  I didn't want to let the team down.  So I took off hard.  I thought I had a 4.9 mile leg so I didn't push the pace all the way to an 8 minute pace at first figuring I needed to hold a little in reserve for the last mile.

I was feeling really good and I was hitting all of the street crossings as the lights changed that I decided to keep pushing the pace.  Then I saw the 1 mile to go sign and I had only run 2.9 miles.  While I was confused, I just put the hammer down and ran hard to the exchange.  There was Nathan ready to take the hand off.  I handed off and then started to walk a bit to cool down.  I had finished the leg in 31+ minutes at an 8:01 per mile pace.  Needless to say I was pleased as I headed to the van.

All of my teammates had great 2nd legs and we were doing really well.  I figured we would finish between 30 and 32 hours.  We were all a little tired since we hadn't slept much.  We decided to head over to Cactus Shadows High School so we could grab some sleep before we had to run our final legs.  It was really quiet when we got to the exchange.  We found a spot without a light over us and all settled in for some much needed sleep.  Nathan and I slept in the front seats.  For the first time I was able to really sleep.

We got the text that Amber was on her way around 3:00 a.m.  I got out of the van to get ready for my final leg.  I only had to run 3.9 miles.  Based on my last leg, I wanted to really go all out.  Amber came in strong and I headed up the hill to the turn onto 64th St.  What I didn't know was that 64th was unpaved. The dirt road was fairly even so I was able to keep running at a faster than normal pace.  The moon was out and the stars were shining.  It was a perfect predawn run.  I settled into my pace and just let my mind wander.

As I was running, the  peacefulness of the night allowed me to reflect on not just the race but what it means metaphorically.  I realized that while I was physically handing off the slap bracelet (baton) to my son, I was also passing the torch to him.  I was sharing my passion for running and connection to the whole running community which is something I cherish.  More importantly I was able to let my son see that I am a goofball in all aspects of my life.  I’m think it is always fun to just goof around and be silly with my friends and family.  I have fond memories of goofing around with my dad and his bad Dad jokes.  I always thought that it is only my sense of humor that makes me a little goofy but I’m already seeing the same sense of humor in both of my children.

As I handed off to Nathan and he headed out for his last leg, I knew that he now understood my obsession with the sport and these crazy adventures. Because of his years running track in Junior High and High School, I didn't have to explain what the finish line means to me. He truly understands my passion because he too has laced up his shoes and run.  If I could have seen myself, I know that I had a huge grin on my face as I watched him run away from me.  Pride was oozing from my body.  For some reason, I knew that my desire to live each day to the fullest is now a part of who Nathan is as a runner and a human being.  It is also something he shares with his sister as well.

As I walked back to the van, I looked at my watch and noticed that I had run my last leg at a faster pace than my first two.  I had run 3.9 miles in 30:48 which was a sub-8 minute per mile pace.  I had only had at best 2 hours of sleep since getting up at 3:00 a.m. on Friday.  Somewhere deep inside me I had found the reserves to absolutely crush this final leg.  What was even better is that I felt great.

After we grabbed breakfast, we headed to Riverview Park and the finish line to wait for Van 2.  I had bought a 6 pack of Abita Turbo Dog to celebrate our finishing our portion of the race.  We threw some blankets and towels down on the grass and enjoyed a well earned brew.  We finally heard from Van 2 that Amber was on the course.  Van 2 arrived a little while later and we headed over to the finish line to wait for her so we could run across the finish line together.

When we figured Amber was close, I walked about a 1/4 mile to run in with her.  She rounded the corner and looked strong despite the heat.  We settled in together to run over and meet the rest of the team.  They joined in and we hooted and hollered as we ran across the finish line.  We had completed the race in 32:11:37.6 (9:40 per mile +/-).  We got our medals and had our picture taken.  Then we headed over to the beer garden and pizza area.  It was a lot of fun sharing stories of our legs and what we had experienced.  Then we all hugged goodbye and headed back to return the vans and head home.

It was another great adventure and I look forward to the next one in Austin in April.  Nathan said he had a great time but that it was a tough challenge.  He felt the third leg was really hard (his was 4 miles straight up a tough hill).  I told him that even though he may be thinking that this was a one and done kind of event, that after a few days he would think about running another one in the future.  My prediction was correct.  He told me a few days later that I was right.  He was thinking he may want to run one again.  I just smiled.

Ragnar summed up the reason why we all choose to participate in these types of races.  It is a fitting way to end this post.  I am a Ragnarian!

"We believe that being a Ragnarian is about more than being a runner; that misery loves company and happiness is "only real when it's shared"; that there is a badass inside all of us; that everyone deserves to be cheered at the finish line; that tutus make you run faster; that what happens in the can stays in the van;  that adventure can only be found if you are looking for it; and that a little sleep deprivation is a small price to pay to watch the sun rise with our friends.  Together we ran 200-ish miles.  Together we can accomplish anything.

We are Ragnarians."

Feb. 15 – 6.20 miles (1:03:27, 10:14 pace) - Hill Repeats
Feb. 16 – 5.20 miles (45:46, 8:48 pace)
Feb. 19 – 8.60 miles (1:15:37, 8:48 pace) - Ragnar Del Sol
Feb. 19 – 3.90 miles (31:29, 8:01 pace) - Ragnar Del Sol
Feb. 20 – 3.90 miles (30:48, 7:54 pace) - Ragnar Del Sol
Feb. 22 – 6.20 miles (1:04:24, 10:23 pace) - Hill Repeats
Feb. 23 – 7.10 miles (1:07:08, 9:27 pace)
Feb. 25 – 8.20 miles (1:17:32, 9:27 pace)
Feb. 26 – 5.50 miles (49:41, 9:02 pace)
Feb. 27 – 10.20 miles (1:26:49, 8:31 pace)
Feb. 28 – 9.60 miles (1:33:42, 9:46 pace)

Total Miles:  74.6 miles
2016 Total Miles:  324.4 miles