Sunday, December 28, 2008

Last Group Run of 2008!

Running Tuesday at 5:00 at Lapham Peak.
Last run of 2008! Don't miss it, will be a two for one beer
night to help out the economy. Party hats are a must!

Saturday, December 27, 2008

Next Group Run: Sunday, December 28th

Hi everyone,

We're running at Lapham tomorrow.  Evergreen lot:  8:00 a.m.

So why am I sending out the email?  Todd is at a wedding.  In fact, we've
acquired some exclusive video footage from said event.  Guess which one is


Sunday, December 21, 2008

Next Group Run: Tuesday, December 23rd

Running Tuesday at 5:00pm at Lapham Peak.
Will be running the IAT unless all the snow melts.

Wednesday, December 17, 2008

Hellgate 100K - Race Report

Think of those old NFL films with the music. It was a frigid, cloudy day on the field of the Frozen Tun----. O.K. really.

Leaving Wisconsin with a foot of snow and temperatures in the teens, I figured I’d be ready for any weather Hellgate would have to offer. This
being my forth trip to Hellgate, every year the weather has been different.  Snow and ice the first year, frigid cold the next, and then the third year,
just about perfect, even the stream crossings were low enough to cross without getting wet. 

 Now for this year. With rain from Kentucky all the way to Camp Bethel, the race headquarters in Virginia, it seemed like it was going to be a cold wet one. No worries, I brought just about all the running gear that I have expecting anything.  

After a restless Thursday night Friday comes along and it turns into a long wait around until we leave for the start at 11pm with a race start of 12:01 a.m.  We were able to fill the day trading stories with runners filing in throughout the day and helping David Horton mark the last 3 mile stretch of the course to the finish.  

Friday night came with the pre-race dinner and meeting afterward.  One of the things that makes this race different than others is getting to the start. The course is a point to point and because we can’t keep cars at the start all day, everyone needs to find a ride from the people that are there but not doing the race. Kind of interesting to watch, first getting people to drive paired up with people doing the race. Almost forgot to raise my to get a ride because I was to busy watching this whole thing.  

Info given out, ride taken care of, it was time to get my gear together, lie down in a bunk and relax for the race. (Camp Bethel offers rooms with bunk beds in them if we wanted to stay, which is where we stayed for the weekend). Time get up and finish getting ready to go. Getting ready was like getting ready for a WWE  cage match. Ankle support and duct tape on the left ankle, knee strap on the right knee, Vaseline in unmentionable areas, gloves, hat, etc.  

The convoy to the start is something fun to watch as
well. 100 racers carpooling to the same race.  34 degrees at race start, definitely shorts weather. 

12:01a.m. and the
race begins. Into the darkness we go with headlights on. The first 3 miles are fairly casual but because of the rain we brought with us the stream
crossings were deep and moving. The biggest of the streams being calf high.
Mighty chilly on bare legs. Through the woods onto some Jeep roads. These road sections can be 1 to 3 miles, sometimes up sometimes down and because the full moon was the biggest and brightest it’s been in years (so they say) we were able to do these sections without the use of lights, which was pretty cool. And cool it got the higher we went. Probably in the 20s and colder, which made me wish I had used a different clothing selection. Ever try to use a tree and you can’t move your fingers because there frozen?

 The first couple of aid stations were kind just a quick walk through, water only. The dark hours went well. Was climbing well and was with a group or
close to someone the whole time. Was even with some of the same people in the same areas as last year. Kinda weird. Thankfully the trail isn’t real
technical, and that let me check out some of the city lights and the bright night sky in the higher areas.  Daylight comes and it’s at the same aid station as last year. Weird again.  Resupply and off we go. Up, up, up, cold, cold, freezing, some single track,
and down, down, down we go again. Some of the course gets technical with rocks, leaves, leaves on top of rocks, and more water. 

Everything was going well until aid station 7 (52ish miles).  Maybe from the cold but the legs didn’t want to move much any more. Was still able to eat without stomach issues, just no legs. The section between aid 8 and 9 is called the Never Ending section, with good reason. They say its 6 miles, must be Horton miles. Took forever to get through it. Long grinds up with painful downs, some big rocky areas thrown in.  

Finally to aid station 9 and the last one before the finish. Another 6ish miles, 3 mile up with a long 3 miles down into Camp Bethel. As much as I wanted to run those last 3 miles the legs just weren’t doing it. Had 4-5 people pass me in that last part. Less than a mile to go and I look back to see if anyone else is coming up on me. Damn, 2 guys coming in the distance.  

With one last effort not to get past I pick up the pace and get to the finish with Horton coming out yelling and screaming, egging me on to the
line. I really like that guy. Finally, I’m done, 16 hrs 54 mins. I find Robert and talk about his 14:34:04 finish. He didn’t have any major issues
and was happy with his 21st overall finish. He even got a nice trophy for his 5 completed Hellgates.  Congratulations all around. 

Time to find a chair before I attempt to clean up and get some food. It’s not long before I’m falling asleep eating a sandwich. Not even going to worry about packing up. I’m going to bed.


Monday, December 15, 2008

Next Group Run: Wednesday, December 17th

This Wed. we are having the "Uncanceled Canceled Run"
This will make up for the canceled run of last week.
You can show early or stay late to get the extra miles in.
No extra charge for LPTR members. (If not a member
please e-mail Jeff M. with your yearly fee of $0, half off the
2nd year if you sign up for two years.)
I don't recommend trying to catch up on the beer you
missed out on but that is up to you.
Will be running at 5:00, screws in the shoes maybe needed.

Wednesday, December 10, 2008

Hellgate 100K

This Saturday Brad B. will be heading out for this year's Hellgate 100K - another David Horton nightmare of run ... By all accounts its a long version of Mountain Masochist with inclement weather... I'm planning on playing scrabble with my grandma...
Good Luck Brad!!!!  Not sure if Julie  is running, but I wouldn't be surprised...

Friday, December 5, 2008

The Small and the Mighty...

(figure 1 to left...)

Thought I'd pass along an article entitled The Small and Mighty penned by our own "Small and Mighty" Cristine Crawford... 

Did you know that the iliopsoas muscle activates, allows and assists in all lower extremity movements?  Did you know that without it, we could not stand upright?  If you did not already know that then read on.  If you did, you are a smart cookie, but read on anyway.  The iliopsoas muscle is actually made up of two separate muscles located in the front of the hip area.  The first is the iliacus which originates from the hipbone and the second is the psoas major which originates from the lumbar (lower) spine.  The muscle fibers of these two muscles (considered the iliopsoas muscle) insert via a common tendon on the femur.  The muscle fibers originate from two different points threading their way in front of the pelvis and down toward the top of the thigh bone or femur where they merge on the femur.  It is the only muscle that links the spine to the legs.  It is a powerful muscle which works in conjunction with other muscles in actions such as raising the legs from the floor (hip flexion) as well as hip rotation, abduction and forward and lateral torso flexion.

 The iliopsoas requires adequate strength and length to perform its’ job properly.  If this powerful muscle is neglected and weak due to overuse injuries, tendonitis and even tears or ruptures may occur.  Symptoms of iliopsoas tendonitis can include general groin pain and tenderness including some low back pain.  Pain associate with iliopsoas syndrome is sharp and sudden and usually caused by a sudden contraction of the iliopsoas muscle.  But I’m getting ahead of myself here.  If you experience any of those symptoms, please seek the advice of a qualified professional.  Most likely, the standard soft tissue protocol should be followed….R.I.C.E.R. (the last R being referral to an appropriate professional).  I’m here to tell you that you can help prevent this by strengthening, lengthening and programming this muscle through coordination exercises.  Exercises designed to aid this muscle in doing its job and keep you running strong.  Think about how important this muscle is as it applies to running.  It connects your spine to your lower body!   Strengthening and stretching this muscle will make you a better runner guaranteed. 

Pilates, in general, will promote length, strength and coordination of specific muscles, as well as the muscles which aid and support the primary muscle at work (secondary muscles).  Pilates will help to correct imbalances in the body.  For example, a tight and weak iliopsoas can stress your lower back which affects the entire spine and your whole state of alignment causing muscular imbalances throughout the body which will in turn cause your iliopsoas to work harder at keeping you upright and stable which may lead to injury.   Improved precision, posture and alignment can be developed through the practice of Pilates.  A balanced body will help keep your knees, ankles, hips and hamstrings as injury-free as possible.  The synchronization of breathing with movement which is the primary Pilates theory will vastly improve your power as a runner.  It is a mind-body workout.  You will use your brain to activate specific muscles and get a strength training, stretching, cleansing (using specific breathing techniques) coordination workout all in one! 

 I always recommend seeking the advice of a certified Pilates instructor at least once or twice.  Take a class so you can be guided through the exercises appropriately since they involve precise movements and the cues which are given by the instructor are vital if the exercises are to be performed properly.  Most importantly, do not do these exercises if you are dealing with an injury.  See a doctor first!

Here is an exercise which you can do on your own to help lengthen and strengthen the iliopsoas.  Always warm up first.  An entire Pilates routine SHOULD be performed and you should understand the fundamental movement concepts.  However, you can’t really hurt yourself with this exercise so give it a try.

ROLL-UP (see Figure 1)

  1. Lie on your back with your legs extended along a mat and your feet flexed (toes to the ceiling).  If you are just beginning, bend your knees and keep the feet flat on the mat or anchor your feet under something stable.  Inhale and raise your arms to the ceiling.  Exhale and send them overhead to form one straight line.  Be sure you do not arch your back here.  Do not let the ribs pop up.  You must keep your abdominals contracted up and into the spine for the entire exercise.  Squeeze the inner thighs together by squeezing the heels together throughout the exercise.  So now you are extended on the mat with arms reaching one direction and legs reaching in the other direction.
  1. Inhale, slightly nod your chin (but don’t bring it to the chest) and raise your arms back to the ceiling.  As your arms pass over your chest, lift your head as you begin to roll up and forward one vertebra at a time continuing to inhale.  Imagine that your lower body is strapped to the mat.  Do not lift legs or heels off the mat.
  1. Exhale as you stretch forward from your hips making sure your abdominals are contracted and your navel is up and into your spine.  Remember to keep your shoulders relaxed; shoulder blades down.  Continue to exhale as you reach beyond your toes maintaining strong flexion in the feet (reach through your heels).  Keep your stomach from touching your thighs.  Imagine you are forming a “C” shape with your spine as you reach past your toes. 
  1. Inhale, draw your stomach in (keep those shoulders relaxed!) and come to a seated position.  Exhale (keep in mind your “C” curve!) as you roll down letting your spine crawl down the mat one vertebra at a time; arms follow the same pattern on the way down until you are lying flat again with arms by your ears.  Repeat 5-8 times. 

 TIPS!!  Keep your legs glued to the mat and squeeze the inner thighs together through the entire exercise.  Draw the navel to the spine when rolling up and down.  Do not use your arms to “wing” yourself up.  This is a slow controlled movement.  Keep your feet glued to the mat if you are doing the modified version.

Tuesday, December 2, 2008

Next Group Run: Wednesday, December 3rd

Next group run is Wed., Dec. 3rd at 5pm...


Angela wishes she could be where is isn't so hot...

Tuesday, November 25, 2008

Turkey Trot...

No run on Wed.
Will be joining Joel Thursday 8:00AM.
Great way to start out Thanksgiving.


 We will be holding the 6th Annual Turkey Trot at Nashotah Park on
Thanksgiving Morning!  November 27th.
We will meet in the Park & Ride at Highway 16 and Highway C.
Run will start at 8 a.m.
Due to the tough economic times there will be NO charge for doing the run!
(okay - there has never been a fee - but it sounds good!)
Get your exercise in that morning and then you won't feel quite so guilty
about what you eat later that day!
All are welcome!  Please feel free to pass this on!

Friday, November 21, 2008

Tuesday, November 18, 2008

Next Group Run: Wednesday, November 19th

Running Wed. at 5:00
Welcome Mark!
Happy Birthday Julie Treder on the 16th!
Happy Birthday Jeff Mallach on the 17th!
Also welcome Jenny Meyer! Not to be confused with Jenny Meyers who is already on our list.
And Happy Birthday to Kevin Grabowski on the 20th who is becoming a Master!  "40" - How scary "Master Kevin"

Check out the flash from the past above - (click to enlarge) - Guess which LPTR is the star? 

Still running Wed. at 5:00 - T

Sunday, November 16, 2008

2008 Mountain Masochist..


Published: November 14, 2008

A tranquil starry sky belied a bitter wind as the first bobbing headlamps signaled runners crossing the James River into Amherst County.

The 26th Mountain Masochist Trail Run began before dawn on Nov. 1. A 50-mile race, the distance necessitated a 12-hour time limit and an early start. On the north side of the bridge, family members and friends who were “crewing” scanned the runners.

Jasper, Tenn. native Harry Evans, 70, was waiting for his son. Evans joked he and his son were both just getting into long distance adventures. Evans hiked the Appalachian Trail this year for the first time, and his son, Mark, 42, was running his longest trail race yet.

“I think it’s a ‘just get done,’” Evans said between cheering and clapping.

Morning broke before Mark ran by, handing his father the blue jacket he wore the first six miles. He was focused and smiling. A quick “How’s it going?” and Mark ran on while Evans hopped in his car to drive to another aid station and wait again.

Some 16 aide stations pepper the course. At each, volunteers fill runners’ water bottles, while the competitors stuff gummy bears and saltines into their mouths. People with clipboards and walkie-talkies check off runners and make sure all is well between stations.

The race, part of two regional ultra marathon series:  the Lynchburg Ultra Series and the Beast Series, brought a range of runners from 30 states and Canada to Central Virginia. Of 229 starting runners, 186 would finish the race. The course traverses the back woods of Amherst and Nelson counties, taking runners up and down gravel roads, dirt roads and single track for more than 50 miles, as race founder David Horton is infamous for his own version of measurements.

In all, the race climbs 9,200 feet and falls 7,200 feet from the start at the James River Visitor Center on the Blue Ridge Parkway to the finish in Montebello. The extreme elevation couldn’t top the distance, according to Madison Height’s runner Leslie McPhatter. She trained on part of the course, but said nothing prepares you for really being out there. She described the first half of the race as tons of climbing while the second half was increasingly technical.

“I went from a 50k to 50 miles. That’s a big leap,” said McPhatter, 45. “It’s humbling. I haven’t mastered the racing-downhill-like-a-bandit. I’m hanging onto trees. I really never had a point that I felt like I’d made a mistake. Most of it, I was having a grand old time.”

McPhatter completed the race in 11:39.18. She said it made all the difference to run much of the last half with friends Nancy Ferris and Scott Carson. It was also a gorgeous day to be in the mountains. The leaves were popping, and the cool morning gave way to a sunny day in the 60s.

The jump in temperature initially worried first-time race director Clark Zealand. At mile 33, Mt. Pleasant, Zealand ran the 5-mile loop to make sure all the white streamers were in place. Not only does it keep people from getting lost, he said, but it gives them the peace of mind to focus on the running. After the event, he said the warm weather affected the front runners more than anybody, as they started out running 6:50 mile splits.

One leader to drop out was Michigan’s Zach Miller, who stopped at the 26.9 mark. Miller won the race last year. This year, though, his body was telling him running a race every three weeks was too much.

“My muscles felt miserable. The first half of the race you’re excited to be out there. The second half of the race it’s really happening,” Miller said.

He didn’t seem too disappointed, and was content to hang out near the Mt. Pleasant loop with other crews, including the family of eventual winner Eric Grossman, from Emory, Va. Miller and Grossman ran close last year, but this time Grossman crested a hill all by himself.

Grossman ran from Hwy. 60 to Montebello on his own, having left Miller and another runner on the steep climb from the Lynchburg Reservoir, which he said was the toughest part of the course.

“It comes at a time when you’ve already run 20 miles. It’s a huge climb, like 3,000 feet,” Grossman said. “And when you get to the top, you run a very technical, rocky single track trail. Zach has a way of pushing some sections that maybe I wouldn’t. I was thinking about that when I was going through the loop. He tends to push through that. It does require a different motivation when you’re by yourself.”

When Grossman finished the race in 7:08.48, he stuck his legs in a murky pond at the Montebello Campground. Joined by other top finishers and Miller, the guys hashed over some of the race. Grossman ran the Masochist for the first time in 1998. He took two years off running after his first ultra to get married, have a baby and finish his dissertation.

“But I still say it was because it hurt so bad to run that first Mountain Masochist ten years ago, that I didn’t have the heart to run for a while,” Grossman said.

Grossman said the Mountain Masochist is the center of Horton’s ultra-running institution. During the race, he said he did question why he was out there.

“Especially 35 miles in,” Grossman said. “But that feeling goes away pretty quickly because you’re basically demonstrating something that surprises most people that is humanly possible to do, which is to get out and run for eight hours or seven hours hard through the mountains and not just keel over and die when you’re done.”

Running the Masochist takes incredible will for elite runners and mortals alike. Running in his backyard, Elon’s Kelly Golden, 41, finished for the second year in row with a time of 11:03.34. It was the little things that got him through the race, including seeing his wife, Wendy, several times on the course. And Mt. Horeb Baptist Church put up little bible verses along a few sections for inspiration.

“You’re just at your lowest of low when you see these,” Golden said. “It’s a very spiritual experience. You talk to God a lot, begging for help.”

He laughed when saying he fully plans on competing again next year, and the next and the next, so he can earn the embroidered jacket awarded to 5-time finishers. Like many runners, he’s pulled by the race’s tradition and beauty, although he said he was often too tired to enjoy the views.

Zealand said the race draws people as part of two year-long series, and because the series are concentrated to draw people from the mid-Atlantic region.

He runs the race through his Lynchburg-based event management company, Eco-x, which emphasizes ecological experiences through competitive events. Zealand is sharing the load of running ultra marathons with Horton, who was able to run the Masochist for the first time since the founding and winning the race in 1983.

“If I remember right, he said, ‘That was tough,’” Zealand said of Horton crossing the finish line in 9:56.07.

Fourth-time finisher and female champion Justine Morrison ran it in 8:27.38. Morrison, 28, sat near the finish line and said the extra four miles feel more like 20. Her ankles looked bruised but were just caked in layers of dirt from 54 miles in the woods.

“I try not to run fast enough to where it’s mentally challenging until at least halfway through,” said the Washington, D.C. native.

“I don’t know why I keep coming back. As of right now, I’m never doing it again. But I’ll probably be back next year.”

Thursday, November 13, 2008

Next Group Run: Sunday, November 16th...

Running Sunday at 10:00. A chance to meet some new people and make some new friends.
Oh when they say a dish to pass I think they are talking beer... not sure.

Hey Todd, 
Here's the email that my buddy sent out the other day. I think it's gone out to about 40 people so we'll see how large a group comes out. . . 

Have a good day!

Hey Runners! 

On Sunday, we're going to go trail running at Lapham Peak .  It looks like Sunday is the only day this week that will be sunny, so come out and take advantage of one of the last beautiful fall days we'll have before the snow rolls in.  We're meeting at 10am in the Evergreen Parking lot.  We'll run for 1.5-2 hours, depending on who shows up - if we have enough people, we can break into pace groups.  Hiking is acceptable, too.  Bring a dish to share for afterwards, and a plate and utensil(s) so that we don't create TRASH.  Plus, lots of water and warm clothes.  We'll try to crash the park shelter if it's open, but be prepared for chilly weather.

Please forward this to anyone you know who might be interested!  The more the merrier!  Shoot me an email or call and let me know if you're coming - we can set up carpools if people are coming from the same areas.  OR WE COULD RUN THERE!  ROAAAARRRR!!!

Happy trails, see you soon!

-Jenny aka Bonecrusher (203) 644-4635

Wednesday, November 12, 2008

2008 Mountain Masochist...

So far none of the LPTRs who competed at the 2008 Mountain Masochist have been up to tapping out a race report (myself included...) so I thought I'd post a link to other 2008 MMTR race reports as I stumble on them...(the addresses below won't work as a click on link - you have to copy and paste the address to your browser window...)

Monday, November 10, 2008

Latest Logo Version

I have been revising the LPTR logo and this is the latest (hopefully greatest) version.  The falling leaf in the lower right is for Ralph.   Thought we could have this logo on the back of the shirt with a single leaf on the sleeve.  The leaf could have the initials RL in it?  Thinking of dark grey shirts...?  Let me know what you think... Welcome questions/comments...

Next Group Run: Wednesday, November 12th

Running Wed at 5:00. Only a few more weeks of needing lights.
Then the snow should help some......

Door County 50 - Race Report from Christine Crawford

The Door County Fall 50 miler is run point to point starting at the Northern most point of Door County, Gills Rock traveling the western shoreline and finishing in Sturgeon Bay.  The course takes you through quaint coast-line towns, Peninsula Park, along Hwy 42 and then down some tree-lined country roads to Sturgeon Bay.  Door County is so beautiful in the fall and I enjoy the event every year. Since the inaugural event in 2006, the entries have tripled!  Categories include solo, pairs (with several subcategories) and relay teams of which there are several more categories.  I think the entry total was about 800 runners.   Ellen Erhardt and Chris Byron paired up to form the mixed pairs team of  “pork chop express”.  The solo runners started at 7am and the teams started off in waves with the quickest teams starting later.  Ellen and Byroni started at 10am. 

The weather was perfect at the start and I had a chance to chat with several solo runners.  That was really the last time I talked to anyone other than aid station volunteers for about 35 miles.  I didn’t mind the peacefulness of just living in the moment and taking it step by step.  I usually run with an iPod on in training but not today.  It was just too beautiful and I wanted to focus on my running.  As always, Peninsula Park was amazing.  The sights, scents and comfort of running through that park keeps me coming back year after year.  I ran a nice steady pace never going to slow or too fast.  I was surprised that I got to the 9-mile mark in 70 minutes.  I went over the miles in my head a few times thinking I missed something.  No, I didn’t miss a thing.  Running for the first three hours was so entertaining!  Its fun to see all the relay teams headed north to the start.  Cars decorated and painted, runners hanging out of car windows waving their arms and cheering for the solo runners.  I thought Ellen was going to fall out of the car when she and Byroni drove by me, honking and yelling “Buffalooooooo!!!!”  All good stuff.  My dad drove around and checked on me a few times and took pictures but I think he was uncomfortable with the fact that I was running such a distance.  He saw me finish Ice Age but never saw me complete a whole 50 miler; mile per mile.  I was glad that I felt good all day so I kept a smile going the entire time.  I had to bite my lip when some of the normal ultra aches and pains set in.  I didn’t want him to know how bad it hurt at times.   My husband found me jogging along on the road at about mile 35 and he was ON THE BALL!  He would run food and drink out to me.  Give me my salt pills and a few sprays of bio-freeze on my legs when needed.  He gave me a massage when my calves cramped up and then drove next to me for 12 miles.  We talked sometimes.  Other times I would just flash him a weary smile.  He cranked the tunes for me from the truck and we would sing and head-bang to music.  Ellen called his phone when I reached mile 48 and sent along her congratulations. I told her the last few miles were brutal due to the wind.  It’s too bad Byroni had to run it.  He doesn’t exactly glide through the wind at his height!  I was so pleased to finish another Fall 50 reaching my goal of a sub-7 hour finish and more pleased to see Ellen and Byroni finish as the first place mixed pairs team in 6:14:09!  We had a wonderful time at the awards ceremony although I could not stomach any free beer (such a shame!!!!)  We met in the morning for breakfast and relived the run all over again.  I hope more of you can join us next year.  I know that Stuart Kolb sent out a plea to all masters’ solo men division runners.  He asks that you start training so that you can put the young runners in their place. 
Copy and paste this link to your browser window to see official results: