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Green Jewel (50K).

Saturday, March 03, 2012

So today was the 50k run. Last night was windy around here. The temperature was 39 (and falling) a little snow in the air.

Before I left at 5am I had checked my email - get this - the road to the meeting place was closed until 6 because of migration of salamanders. I am all for preservation of the nature, but it was just so funny.

Briefly - we met - boarded busses to get to the start. Everyone assembled and gun time was only 30 min later.

Initially my breathing was difficult to get under control, but as I warmed up it got better. My buddy and I did a 10:1 interval and that worked really well, until about 13 miles out when my buddy started to slow down and walk a lot more. We continued and it was a challenge on my patience. However, at the next rest stop he decided it was time to let me continue. (note how I worded it).

It was a challenge, and I felt really bad for him, but it was his choice (he had issues with his calf). I continued and although not more than 6 or 7 ... I passed people and got to the finish line.

Some of you might want to know what my fuel was.
2 Cliff bars
64 oz (total) of fluids with HEED (a carb/electrolyte solution) from Hammer Nutrition

I should probably have added more calories - but I felt great. After the run - three 2 by 2 inch cheese pizza ... into a warm car and then home. (I am still cold 6 hrs later).

I feel bad for my buddy, and we have communicated. He has an awesome attitude and is happy for his total of 20 miles and we are talking about bike riding on Tuesday - weather permitting

At the bottom of the link you will find the elevation chart

  Member Comments About This Blog Post:

ARTISTKATE 4/12/2012 11:50AM

    Jan, you are totally awesome!!! Congrats!!


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SEEHOLZ 3/30/2012 2:38PM

    Great job!

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AMCG2002 3/6/2012 12:26PM

    Woohoo! Sorry I missed this earlier. Salamanders, really?! That is too funny. Always nice to start off a big day like that with some humor. 50K is amazing! It's interesting to see your fueling. I'm sure your friend understood when you had to part ways. We all have those days when the legs just aren't what we had hoped they would be. Congratulations on another awesome run! You ROCK!!

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CDNMSFIT 3/5/2012 10:36PM


Awesome accomplishment! You ROCK!

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LAURIE5658 3/5/2012 12:14PM

    Machine! All I can say is I am speechless! Congratulations, my friend!

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MCCOURTT 3/4/2012 9:33PM

    Congratulation!!! Running in the cold is just HARD. But to do a 50K in the cold, that is WOW!!!
(With the wind chill that 39 degrees was more like 30-24 degrees)

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IRONMAN4LIFE 3/4/2012 9:12PM

    Well done mate!!!

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IRISHLASS117 3/4/2012 9:07PM


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PURPLEALLY 3/4/2012 9:33AM

    nice job!
you must have had better weather than us--our wind was gusting so bad no way in you know what could I have done that much

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BILL60 3/4/2012 8:23AM

    Super job. What you accomplished is no small feat. Hang tough!!

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DDOORN 3/3/2012 10:02PM

    Your dedication and accomplishments and just AMAZING Jan!

Sorry to part ways with your friend, but I think folks generally understand that we're all different in terms of our capabilities. I'm sure you have taught your friend SO MUCH for which he is grateful! Not the least of which is heck, just being a great buddy!


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DREBENEZER 3/3/2012 9:34PM

    Fantastic job!! Congrats to you!

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MEGA_MILES 3/3/2012 9:19PM

    Congratulations!! emoticon

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BOBBYD31 3/3/2012 9:15PM

    congrats my friend! i am so impressed with your achievements you inspire me to be a better person every day. so early this week i decided to do something with my life also, i am doing a century while raising funds for diabetes on 6/24,j the tour de cure.
john may be doing it with me and bill asked for the info also. i believe this is something that i can do, i just have to believe in myself like you do. thanks for the inspiration

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ON2VICTORY 3/3/2012 9:11PM

    wow, that was amazing that you did that on solids (Clifs Bars) you are very well trained being able to handle that. way to go on finishing your Ultra, that is a huge feat. You have a great friend that understood when it was time to let go and let you continue. Sometimes that has to happen rather than introduce problems and guilt. awesome job done by all!

Long live the salamanders

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My 50k - on friendship and support

Saturday, February 11, 2012

As you know I am training with a buddy for a 50k run on March 3rd. Today was our long run. My buddy and I go back a long time. We have run, we have biked, we have done tri's as a part of a charitable organization, but this is something we want to do for us.

We were going to run the last 24 miles of the course so we could get a feel for the hills at the latter part of the run. At the time we started the temperature was 25 degrees, it was snowing like crazy, the roads were not plowed - nor was the multi purpose trails. (anywhere from 3-6 inches of snow).

We started out maintaining the pace we wanted and everything went well. We never talk much, today no exception. We came to the half way mark and a friend came out with salty pretzels, gatorade and water. We chatted for about 10 minutes and then got on our way.

Three miles later I sensed something was not right. My buddy started to walk more than I have ever seen him do. He was just not himself. I was not sure what was happening. I then asked him if he was not feeling well, and it turned out that he didn't. I won't go into detail but suffice it to say - it was multifactorial. Mean while the weather had deteriorated the snow was coming down, the visibility was worse, and the wind had kicked up. And my buddy was struggling more than ever and we are walking and have been for a while.

Thoughts went through my head. Do swallow my pride and keep walking with him? Do I tell him to keep walking and I will run to the car? - I did not like the idea of leaving him in bad viz with a dark jacket - and I was more visible, and if he is not doing well, you don't leave someone alone. So we kept walking. After some time he said - why don't I call my daughter to see if she can drive and get us (my car was at the end - his was at the start - and we are now 6 miles from the finish). His daughter and her friend came and got us and took us to my car (where we were going to finish - his car was parked where we started). I just talked with him and he is doing fine.

What did I learn from the experience that you may benefit from.

You should know - my buddy is a 7 time marathoner, I don't know how many century rides he has done, and he has two half ironman distances to his resume. Not exactly an inexperienced athlete.

1. This story clearly tell you that when running long distances, you should not run alone. Even experienced athletes can get into trouble

2. If you decide to run training runs with someone - you stick together. Chose your training partner carefully. He and I match pace - we don't talk much - and that is how we like it.

3. Don't ever leave anyone who is 'down' behind. They may tell you to go ahead. Don't do it. They may need assistance (for all sorts of reasons) and then you will be right there.

4. Call and make sure your training partner is OK after the training session.

5. There is very little need to regurgitate what happened. If your training partner want to apologize let him or her do it once ... and then move on. It is part of the territory, it happens to all of us.

6. Remember, this blog could be written by your training partner and you were the one who 'fell'

Next week is a 14 mile run ... we have put today behind us and move forward. We decided to train and do the event together.

  Member Comments About This Blog Post:

BUFFALOKAY 3/7/2012 2:14PM

    Good advice. Thanks for sharing your story.

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PIXIEMOM13 3/6/2012 8:14PM

    Wow, right now I run alone a lot, this has me thinking more about safety..and I guess at the very least I ought to invest in a road ID....

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MCCOURTT 3/4/2012 9:44PM

    Love this blog, alot of people think I'm crazy the way I plan long runs, but in way it is really just like a any marathon, just not with support a long the way. I file a flight/running plan for all my long runs for all the reason you gave. We are all human and some days are good days and some are not.

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SKINNYMINNIE25 2/28/2012 12:20PM

    Good reminder, I once agreed to partner w someone I met on a training ride. We had a similar pace (bike) and I wanted company. The day of the race, it took me a long time to figure out that she had not trained well and was not as vested in finishing as I was. I kept waiting for her, expecting her to catch up. I finally was so off my time, that I really struggled to finish myself. Will never do THAT again. Glad your bud is ok. Good Blog.


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DREMARGRL 2/26/2012 6:21PM

    I would not expect any less from you, Jan. You are a wonderful partner and friend!
Thanks for an excellent blog.
As always....
MaryAnn emoticon

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ON2VICTORY 2/22/2012 12:22AM

    great post Jan, you were smart to stay with him, thats the primary thing, safety first and thanks for bringing up the fact that it can happen even to the well trained athletes. we need to train with our head on straight... good blog, thanks for posting..

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IRISHLASS117 2/13/2012 6:45AM

    A Warrior with a heart and the courage to accept whatever happens. You are my hero1

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BILL60 2/12/2012 8:50AM

    You are one kind human being. I congratulate you.

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JEN-LOVES-LIFE 2/11/2012 10:11PM

    Thanks for sharing this Jan. I'm glad that your friend is doing better now. It was a brutal day weatherwise. I hope that next week will be better for you.

Thanks for the tips. I'll remember them.

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ERLYWA 2/11/2012 7:19PM

    REALLY good safety tips, and not just for distance runners but for beginners, too. I know when I first started running I ran into some problems a couple of times and wished I were running with someone that could help. After that I joined a running group and the support was awesome! Not to mention the feeling of safety that came with running with a group...

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DDOORN 2/11/2012 5:04PM

    I've had similar experiences when cycling with a buddy that I just *knew* was having trouble. Fortunately she listened to me re: proper fueling and after a bit she turned the corner and was doing well again.

It pays to be just never know what can crop up!


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PURPLEALLY 2/11/2012 4:54PM

    wow, I need a training buddy.
You were a good friend.

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My 50k

Monday, January 16, 2012

If you have followed me on SP you will know I am preparing to run a 50k run (31 and change miles) in about 6 weeks. This is the course and elevation maps.

The friend I am running this event with and I ran the first 15 miles on Saturday and this Saturday we are running the second half. I hope the weather forecast holds 36 partly sunshine.

  Member Comments About This Blog Post:

PURPLEALLY 2/4/2012 6:50AM

    cool! I will be 55 on Sept 22 and dances with dirt will be that day. There is a 50k and I plan on running my first 50k and then add a 5k after to celebrate 55!

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BOBBYD31 1/21/2012 3:15PM

    ohhhh love the elevation chart. pretty much a steady 30 mile climb, not a lot but steady.

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FRECKS96 1/21/2012 12:42PM

    Awesome!! Good Luck!

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LADYGWEN25 1/21/2012 12:30PM

    double wow...that's all i gotta say.. that and ICE BATHS!!

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    Jan you are my hero. Sorry I have been MIA - but I am proud of you

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BE-THE-CHANGE 1/18/2012 5:38AM

    You are amazing!

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KJDOESLIFE 1/17/2012 3:33PM

    That's awesome! I've thought about doing that distance too - good luck and I hope it goes really well for you!

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KKINNEA 1/17/2012 12:56PM

    Cool, I've been considering moving to this distance in the next few years. I'll have to check back in and see how it goes!

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TIGGER622 1/17/2012 10:08AM

    OH MY! Keep us posted, you will do great!

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DDOORN 1/17/2012 9:34AM

    Wow about pushing the envelope...! What an amazing feat!

Don't know if anyone can SPARK as fiercely as you! :-)


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GIANNA345 1/17/2012 8:52AM


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IPA-RAY 1/17/2012 8:13AM

    I've run parts of that course and it is a good one. You are smart to run it in segments before the event as those elevation graphs can be deceiving. Good luck!

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KMILLE65 1/17/2012 7:10AM

    Rock on with your BAD SELF... Kim, from the D. Go Wings (15 straight wins at home!).

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LOGOULD 1/17/2012 6:57AM

    Praying the weather is kind and favorable. Oh MY...that blip at the end looks formidable! BEST least that last 5K should bring the smile back to your face for the finish line photo!

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BARBIETEC 1/17/2012 5:56AM

    Your so cool!

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BILLALEX70 1/17/2012 5:32AM

    You never cease to amaze me.

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APPLESBANANAS 1/17/2012 5:20AM

    Im impressed and inspired! Have some great runs in the coming weeks!

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LIVE2RUN4LIFE 1/17/2012 12:08AM

    I'm impressed! I just did a 29 mile training run, but can't imagine racing that distance or farther!

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JUST_TRI_IT 1/16/2012 10:14PM

    A tremendous feat! Have fun, jan:)

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ON2VICTORY 1/16/2012 10:06PM

    Jan, now that's what i call taking it to the next level. When i get this remaining weight off, i would love to do an ultra with you. You're rubbing off on me because I said 'WHEN' i lose it.....

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GRACE612 1/16/2012 9:30PM

    You rock!!

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LKEITHO 1/16/2012 9:20PM

    Can't say I'd be too happy about that climb between miles 22 and 27! More power to you! Have a great run.

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DREMARGRL 1/16/2012 9:17PM

    From your cheerleader.......and friend.... emoticon
GO GET 'EM, JAN! Always wishing you a good run........
I'm excited for you as I know that you will be prepared. emoticon

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IRISHLASS117 1/16/2012 9:08PM

    You are a Warrior my friend.

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Critical training data

Sunday, January 01, 2012

My friend Steve Brown posted this on his blog as his holiday wish


"In this age of high tech training aids, mechanisms, tracking devices, and feedback, I thought I would share a few of the more critical pieces of information from today’s run during lunch.

Total training duration – Long enough to be fun, short enough to still be able to eat.
Total training mileage – See above calculation.

Total number of “hi” salutations delivered – 4
Rate of reciprocation – 100%

Total number of “Merry Christmas” salutations delivered – 6
Rate of reciprocation – 100% (all with a smile)

Number of high five exchanges – 1

Number of dogs encountered – 2
Number of “hi pup” salutations delivered – 2
Rate of reciprocation – 0% verbal. 100% wag factor.

Overall quality of workout – EXCELLENT

And THAT is what it is all about. Sometimes you need to put away the toys and gadgets, and run.

  Member Comments About This Blog Post:

FREECLOUD 1/16/2012 8:56AM

    Fun blog and very timely as I just resolved to give up my Garmin, except for on race days. It's so easy to get caught up in technology of it all and forget that we're supposed to be enjoying it.

Also love "wag factor" :)

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LOGOULD 1/15/2012 5:57PM

    I VOW if this cold ever lets up and I get back to running least ONE of my runs EVERY week will be "au naturel" (without GPS, MP3 etc etc) and just for the pure joy of running!

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DAVEINSEOUL 1/7/2012 1:12AM

    Love this blog!!! Kind of hard to do when you're cycling though :-)

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ON2VICTORY 1/6/2012 11:10AM

    wag factor! love it. sometimes I leave all the junk behind, mp3 player and all, and just run for the sake of getting out there and feeling it. good post , thanks for sharing. we are too tied down to our stuff and sometimes forget the simple joys of just being there.

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DDOORN 1/1/2012 10:36PM

    Great smiles and truths...thx for sharing!


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AMCG2002 1/1/2012 9:33PM

    That's great! Had some similar interesting revelations on my run this morning...

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APIRLRAIN888 1/1/2012 7:14PM


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DREBENEZER 1/1/2012 7:05PM

    Nice, very nice!

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New years resolutions

Sunday, January 01, 2012

A true sparker should not make new years resolutions. WHAT!!! am I nuts?

First, there is a lot of research that shows, new years resolutions doesn't work for more than a couple of weeks, if that long. As a true sparker, you should not fall into this trap because you will set yourself up to fail.

Next, 'I need to lose weight by such date because of X/Y/Z" Don't go there either, another recipe for failure. Once people reach that date, the weight creeps back on.

I am going to eat x calories per day. For many that number is often inadequate and you put yourself in starvation mode, and you won't lose weight. Do you know what your BMR (basic metabolic rate) is? You should not go lower than that in your caloric intake.

What should you do then? Create a plan which enable you to have a life style change which define you as the person you are.

I will highly recommend you listen to some of the webcasts/podcasts from . They are real people and discuss real issues, and regularly you will hear them refer to this site and provide links to recipe's from Sparkpeople,

Happy New Year.

  Member Comments About This Blog Post:

POWERAUER 1/22/2012 10:57AM

    This is an interesting prospective. I prefer to make goals I can accomplish for that specific year instead of saying, "I will change this and that about my life forever starting January 1st." For example, one of this year's goals to complete my first marathon. Goal-setting is important for me to stay motivated and press forward.

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GRACE612 1/1/2012 8:36PM

    I stopped with the resolutions years ago! and this year, I'm writing down small monthly goals! Hopefully this will keep me on track better!

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APIRLRAIN888 1/1/2012 6:55PM

    Me too no resolution just a list lifetime goals to get through

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LKEITHO 1/1/2012 5:25PM

    I like this perspective! I'm not setting any goal dates or number of pounds to lose, etc. I am going to lay out some events I want to do for the year, though. Having those always helps keep me motivated to continue my healthy lifestyle. All the best in 2012!

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LAURIE5658 1/1/2012 5:03PM

    Bravo Jan. Its called finding a happy medium with every day living and moderation. Simple as that. In other words, don't get stupid with nutrition and get off your butt and get moving!

Happy New Year, my awesome friend!

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SUSIEWHITE1109 1/1/2012 3:07PM

    Awesome post Jan! I've decided to forego resolutions, and focus on my daily and weekly plan. It seems, for me anyway, that my best success happens when I create a plan to follow...and then follow it! emoticon

Have a super week!

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PURPLEALLY 1/1/2012 1:31PM

    well said!!!

i do not make resolutions either. I believe it is a set up for failure. I do try every single day to exercise, eat right, and be nice to others. Then I wake up the next day and try again.

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PURPLEALLY 1/1/2012 1:31PM

    well said!!!

i do not make resolutions either. I believe it is a set up for failure. I do try every single day to exercise, eat right, and be nice to others. Then I wake up the next day and try again.

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