ROCKY RACCOON 100 COURSE

The Rocky Raccoon 100 takes place on a 20 miles loop. Runners repeat the loop 5 times. There are 5 aid stations. (1.0) Start(Dog Wood) 0.0 miles. (1.1) Nature Center 3.10 miles. (1.2)Dam Road (out) 6.19 miles. (1.3) Dam Road (in), 12.20 miles. (1.4) Park Road, 15.61 miles. (2.0) Nature Center, 20 miles. That is one loop. You run twice in each loop thru the Dam Road aid station. There is an out and back loop there that is approximately 6 miles. The cutoff times(you get stopped and can not keep on running) are: Loop 5: 5.0 Dogwood, 80.00 miles, 6 am Sunday. 5.1 Nature Center, 83.10 miles, 7 am Sunday. 5.2 Dam Road Out, 86.19 miles, 8 am Sunday. 5.3 Dam Road In, 92.20 Miles, 10 am Sunday. 5.4 Park Road, 95.61 miles, 11 am Sunday. 6.0 Dogwood 100 miles, 12 noon Sunday. I am hoping for the following splits: Lap 1: 4 hrs 30 minutes. Lap 2: 5 hours. Lap 3: 6 hours. Lap 4: 7 hours. Lap 5: 7 hours. That will give a total of 29 hrs 30 minutes and will get me in 30 minutes before cutoff. I will try to get somebody from my crew to post my progress(or lack of progress) on this blog.

One week to go. 1/30/10

This week I really took it easy. Did some running on trails that had ice. But mostly stuck to running on roads. Monday 1/25, on trails, 2.05 hrs, 9.75 miles. Wednesday 1/27, 1.45 hrs, 8.13 miles. Friday 1/29, 1.08 hrs, 6.25 miles. Totals for week: 4.58 hrs, 24.13 miles, 5.26 mph.

Two Weeks to go. Tapering 1/23/10

Sunday 1/17, 2hrs, 10.14 miles. Monday 1/18, 2.45 hrs, 12.22 miles. Tuesday 1/19, Colonoscopy prep. Wednesday 1/20, Colonoscopy. Took the day off because of anesthesia. Friday 1/22, 3.7 hrs., 20.12 miles. Week Totals: 8.15 hrs, 42.48 miles, 5.21 mph.

Math Saloon Ping-Pong Tournament(no correct answer yet 1/20)

Seven Boys: Brian, Noah, Jeff, Korto, Cayse, Cory and Joey And 5 Girls: Kelli, Janelle, Sarah, Angela and Keli Go to the Math Saloon for a night of Ping-Pong.

A) How Many mixed doubles teams (one boy and one girl) are possible?

B) In How many ways can a mixed doubles match be arranged?

Three Weeks to Rocky Raccoon Last Long Run

1/16/10

This week I concentrated on increasing the distance that I ran vs the walking part. Sunday 1/10, 2.1 hrs, 10.13. Monday 1/11, 3.4 hrs, 16.29 miles. Wednesday 1/13, back to trails. They were in terrible shape, very slow. 127'/mile, 3.36 hrs, 14.06 miles. Friday 1/15, prepared most food, drink and gear the night before. Woke up at 4:30 am started running at 6 am. Used night light for first hour or so. Light drizzle, 7.48 hrs, 35.26 miles. Was able to do about 30% running for the last 15 miles or so. Felt strong. Totals for week: 16.34 miles, 75.72 miles, 4.63 mph. 18.93 miles per session.

Last Night Run

1/9/10

Sunday 1/3, went back to run on the trails. They had padded down snow. Great change of pace. 127'/mile, 2.71 hrs, 11.06 miles. Monday 1/4, back to trails, 127'/mile, 3.58 hrs, 17.10 miles, felt great. Had to change long run to Wednesday/Thursday because of weather and visitors coming. Started Wed 1/6 at 7pm. Was able to do some night running. Cliff Bars, chocolate covered expresso beans, coffee, gatorade. At about 11:30 pm snow started to come in. It got heavier after 12:30 am or so. Had to just walk on snow covered roads. Stopped at 2:53 am. 6.83 hrs of run/walk, 30.11 miles. Friday 1/8, 2.3 hrs, 9.71 miles, mostly walked because was still tired from night run. Totals for week: 15.75 hrs, 67.98 miles, 4.31 mph. 17 miles per session.

ANCIENT MATH TEAM PROBLEM

A group of 17 math team members stole a sack of donuts. When they tried to divide the donuts into equal portions, 3 donuts remained. In the ensuing brawl over who should get the extra donuts, Mark sneaked out the back door to get to the lunchroom. He was intercepted by a dean which told him "Not so fast Round Boy." The dean took Mark to the office. Now there were 16 math team members left. They tried to redistribute the donuts again. This time equal division left 10 donuts. Again an argument developed. This time James stuck a paper clip into the electric socket. The lights went out, when they came back on, James had a headache and had to go to the nurse's office. Now there were 15 math team members left and the donuts were evenly distributed among the math team members. What was the least number of donuts that could have been in the sack?

5 Weeks until Rocky Raccoon 100

1/2/10

This was a long week. Started to do more running. Mostly 1/5 of a mile intervals. Up to two of them per mile so as to run approximately 40%. Sunday 12/27, 2.86 hrs, 11.14 miles. Monday 12/28, 4.01 hrs, 18.12 miles. Wednesday 12/30, 3.28 hrs, 15.25 miles. Thursday night prepared food and drink bottle for Friday's long run. Cliff bars, sandwiches, chocolate covered expresso coffee beans. Friday 1/1, woke up at 4:30 am. Started running at 6 am. Had to use headlights for first hour. Temperature 7F. Finished before 3 pm. Did 3.85 miles loop. Running time 8.01 hrs, distance 35.18 miles. Totals for week 18.16 hrs, 79.69 miles, 4.38 mph.

First night run

12/26/09

Sunday 12/20 went 2.73 hrs, 21.29 miles. Monday 12/21, 4.15 hrs, 18.40 miles. Wednesday 12/23, 3.51 hrs, 15.34 miles. First night run started 9pm Friday 12/25, finished at 4:38 am Saturday 12/26. I prepared food for night run and coffee with maltodextrin/ovaltine. Used a 3 miles loop and stopped by house every loop. It was snowy and windy. I-Pod was on shuffle so I did not have to adjust it during run. Used a headlight and ate cliff bars and chocolate covered expresso beans. Mostly walked and was careful with footing on snow and ice part. Actual running/walking time was 6.85 hrs, 28.03 miles. For the week 17.24 hrs, 74.06 miles, 4.29 mph.

First 70+ miles week

12/19/09

This week I stayed on roads because of weather and increased miles. I have been drinking 20 oz bottles every 1.25 hours or so. The mixture is about 3.5 tbs of gatorade and 1/8 cup of carbo gain (100% maltodextrin). I am also working on eating solid foods. I try to eat about a small part of a cliff bar or sandwich every mile or so. Sunday 12/13, 2.5 hrs, 11.11 miles. Monday 12/14, 4.1 hrs, 18.03 miles. Wednesday 12/16, 3.53 hrs, 15.10 miles. Friday 12/18, 7.11 hrs, 32.04 miles. Totals for week: 17.24 hrs, 76.28 miles, 4.42 mph, 19.07 miles/session.

Registered for Rocky Raccoon 100

12/12/09

Sunday 12/6, 2.26 hrs, 10.18 miles. Monday 12/7, ate 3 ham croquetas on the run. When I got to trail, parking gate closed. Parked outside and got a parking ticket. Trail 126'/mile, 4.1 hrs, 18.03 miles. Wednesday 12/9, almost blizzard conditions. Went to trail 60'/mile, 3.25 hrs, 14.31 miles. Friday 12/11, trail 126'/mile, 5.7 hours, 25.07 miles. Totals for the week: 14.84 hrs, 66.12 miles, 4.45 mph. Friday was cold, ankles hurting a bit from slight strain. Power walked mostly toward the end. On Saturday 12/12, registered for the Rocky Raccoon 100. Had a hard time finding a map of the trail for the race

9 weeks until Rocky Raccoon.

12/5/09

Another build up week. Sunday 11/29, 2 hrs, 9.11 miles. Monday 11/30, trails, 126'/mile, 3.18 hr, 13.67 miles. Wednesday 12/2, bike trail 70'/mile, 3.01 hrs, 13.71 miles. Friday 12/4, trails 126'/mile, 5.06 hrs, 21.74 miles. Totals for Week: 13.25 hrs, 58.23 miles, 4.39 mph, 14.55 miles/session.

Start of 4 days per week training.

11/28/09

I will try to continue to build up mileage on just 4 days a week. Sunday, Monday, Wednesday and Friday. This will give 3 days rest per week. Maybe it will help me keep training without major injuries. Sunday 11/22, 1.58 hrs, 7.16 miles. Monday 11/23 trails, 126'/ mile, 2.56 hrs, 11.07 miles. Wednesday 11/25, trails 126'/mile, 2.51 hrs, 12.32 miles. Friday 11/27, trails 126'/mile, 4.01 hrs, 18.18 miles. Totals for week: 10.66 hrs, 48.73 miles, 4.57 mph, 12.12 miles/day.

11/21/09

On Sunday 11/15 ran/walked 1.02 hrs, 4.67 miles. Monday 11/16 ran/walked 1.51 hrs for 7.37 miles. Tuesday 11/17 walked 1 hr 4.47 miles. Wednesday 11/18 went to trails 60'/mile, 1.51 hrs, 7.39 miles. Friday 11/20 went to trails, 167'/mile, 3.03 hrs, 13.71 miles. Totals for week: 8.07 hrs, 37.61 miles, 4.66 mph.

Training for Rocky Raccoon

11/14/09

After doing some preliminary training, I have decided to train for the Rocky Raccoon 100 miles race. I have completed this Year the McNaughton 50 miles race and the Kettle Moraine 100k. I have been on the slow side on both of those races. Hope to be able to keep a pace fast enough to make the cutoffs at Rocky Raccoon. I have 12 weeks until the race, I will break the training into 3 parts. 4 weeks building up slow mileage. 5 weeks of maintaining high mileage and doing extra long runs. 3 weeks of tapering.