Great moments in training!!!

Happy Thursday!

It is sunny and going to hit 80 degrees here today.

Below are the 100 mile splits from student Larry Kings 1st 100 mile race at RR!!! Check it out. Last lap was just 1 min. slower than his 1st lap:)
The link below that is the link to the RR web site so you can all look at your splits!
Would love to know how many of you had your last lap as your fastest or close to it:)


Loop 1 Loop 2 Loop 3 Loop 4 Loop 5 03:39:12.5 03:59:13.0 04:09:36.0 04:08:28.9 03:40:31.9 3h39m 3h59m 4h9m 4h8m 3h40m

http://www.tejastrails.com/docs/Rocky_splits_2008.html


*This email below is from Mike..an Ironman coaching student who just got a new bike and took it out for its first spin on the road..you are going to get a great laugh out of this one!!!

Hi Lisa..
I finally took my bike out on its maiden voyage. I got about 5 miles out when at about 20 MPH I hit a curb and crashed. 200lbs of man flying through the air attached to a bike. My shoulder and head hit the ground first. My helmet cracked in half, and my hip and shoulder feel like I just played a football game. Like a good boy trained to be tough like my coach. I got my ass up, climbed back on that bike, and went home with a smile on my face.

Injury report: Giant abrasion on my shoulder, hip, and knee and both hands. Broken helmet, brakes levers on front of bike broke, brake on rear tire loose, handle grips stained with blood (their white), and bike makes funny noise when riding.

Nothing exciting has happened to me like that in a long time. Car stopped and two people jumped out to help. Woman tells me she is going to call 911 and man could not believe I got up after the “horrendous spill” (his words). I proudly told them I was trained by Dreamchasers and was just testing my helmet with a planned fall. I know this doesn’t top a Scottish man flying down steps in a kilt with no undies next to nuns, but a 200 pound man in biker tights flying through the air with a bike is kinda closeJ

Ironman in November or bust! Still coughing and a little scraped up but hey..that is a good day..!!!
Mike


*This next email is from Joe who is about done with winter:)

Hi Lisa,

I look forward to getting my Dreamchaser shirt in the mail.
just tell the delivery guy to take it to "that city on the midwest where of snows every damn day!" He'll know the place. There is obviously nothing between my front door and the north pole but a barbed wire fence. Maybe I didn't have the flu, maybe I'm just alergic to blowing snow! Sorry, I'm ranting. (God,I hope I ordered a long sleve shirt.) Joe


** Sorry that it is warm and sunny here and so many are dealing with tons of snow! Make the best of it. Snow running is a great cross training for the MDS and the sand...and so is running in the wind! Nothing like a good old sand storm.

I hope you all have a great day
Lisa

Our Run Across America/Trans Con

Yes, you heard it right my run across America with Louise has been postponed.

There are several reasons behind why we have moved the date and even the year but the main reason is that I want my kids to be part of this with us. They are both just a bit to young right now and having them along for a good part of the run is very important to me and what a life journey for them as well!
The run has been moved to either 2009 or 2010, this will depend on some other events going on in both mine and Louise's life and also the sponsors.
It is looking more like Sister Marybeth will get to be part of our run and the dream school that we hope to see in progress even before the run starts.
So..in the end the stars are all lining up for us just as they should and we are thankful.

Thank you for all the emails asking about our run,,,we will keep you posted.
You will have many other's to follow this year who are doing the run across America!
I have some friends and students who are running, it is going to be busy out there!
We wish everyone great success!

Talking about emails. I love getting all of your emails in response to my blog postings, but I also think that everyone else who reads the blog would love to know what you are thinking! I got at least 20 emails the other day about the blog on diet and I know so many others would love to know your thoughts..so send me the emails but also post them on the blog!
I got an email this morning about tire pulling. I did not start the tire pulling but I can tell you that I have been pulling a tire since High School....This is since 1976! I have coached many to use the tire and it seems that many coaches are now using the tire as a tool. The one thing I do need to say about pulling a tire is that it has to be the right one for you. I have seen many people get very injured pulling tires that are to big, to heavy, the rope is not the right length and the belt around your shoulders and waist does not fit you the right way.
This is a fine line you walk if you are not sure how to set up the tire the right way for you.
Be careful of hip, knee, back and even stomach pain. These are signs that the tire is hurting you and not helping!

Training for me has been slow going since getting hit with the flu so hard. I have started back just walking and this is fine with me. I am going to get back on the bike and in the pool this week.
I have started back doing core workouts which I love!
Since the Trans Con has been postponed I have decided to run my 9th Badwater and this was only with 3 days left before the deadline to apply and only when I got an email from sister Marybeth saying she could crew this year and wanted me to take her up Mt. Whitney!!
This is a long time dream of mine and we are going to try to raise a ton of money and promote her new book! So..my badwater crew came together very quick and they are all on board to help raise money as well!
I don't plan to spend much time training this year..I really feel the need to spend time with my family and my kids. I want to have a normal summer!

What is a normal summer?:) go camping, fishing, swim in lakes, take hikes with picnics, ride horses, BBQs,...do all the things on weekends that kids love to do and that I have not been able to do when training for big events. I look forward to a normal summer and just train when I can!
I feel so good about this plan:)
I will crew and pace my friend Laurie for a few of her races and hope and pray I will be able to keep up with her!

Take a look at this link. It is one of the most amazing race finishes I have ever watched.
Notice how many times he turns his head back to see who is coming after him, count the seconds it takes for him to turn his head and then count how many seconds he looses the race by.

http://www.youtube.com/watch?v=xo-nbnw8zSI

2004 Olympics triathlon silver medalist Bevan Docherty of New Zealand lives up to his motto of "He who wants it most wins!" Here, he sprints from behind to clutch victory from the grasp of compatriot Kris Gemmell at the 2005 New Plymouth ITU World Cup triathlon.

I leave you with this quote today by Eleanor Roosevelt:

"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, I lived through this horror. I can take the next thing that comes along.. You must do the thing you think you cannot do."

Many Blessings to you all
Lisa

Kids need your help today Feb. 19th..must read!

Sorry for the 2nd post today but this one is much more important that the 1st one!
My very dear friend sister Marybeth has a book that you all need to buy and read. Siter Marybeth and I will being doing a big book promotion in the next several months to raise tons of money and awarness for Aids Orphans Rising. I have been fund raising for sister Marybeth for close to 20 years and this time for the time time ever sister will be able to join me on my 9th Badwater race and then summit Mt. Whitney to carry all the children to the top with us!
Please join us today and buy a book..and for today only look what else you will recieve. Next please copy this blog and send it to all your friends and family.
Thank you so much!
Lisa



Good morning everyone...

I've just returned from India where the need to help the orphans is indeed rising in unbelievable numbers...
we've recently opened a new home for the orphans near to Bangalore...it is filled to capacity...
one quick story...of some new orphans at our home...

a 5 year old boy I met there...kept doing somersaults in front of me...making us all laugh...the sister in charge told me --that is exactly what he was doing when they rescued him...on the highway of Bangalore! He was doing this trick to raise money for himself and his younger sister!

To help these children I have written the book Aids Orphans Rising
a good friend, Joe Vitale,
has gathered many of his friends to help not only the children but you and your friends too!

Today--February 19th if you or anyone you tell to go to this site
http://www.aidsorphansrising.org/bonuses.html

and purchase the book will receive many wonderful and valuable materials free...Joe has really gone out of his way to provide a great assortment of wonderful materials from all of his marketing friends to help this cause...

could you please send this email to all on your list--I know it will be a great help to the children.

I've attached a formal sales letter if you would also like to include that in the email it will explain to all what we are trying to accomplish for the children.

I will be back in America by February 23rd and look forward to seeing you.

Thank you and God bless you all.
Sr. MB

The word diet has to go!!!

Good morning!

I think in the past week I have gotten 5-6 emails talking about the I need to loose weight!

Many of my students are over weight but they are all dropping weight!

How does one become overweight is the big question? It is simple..to many calories compared to how many calories you are burning each day. if you eat a big box of candy and 2 donuts and have no time to exericse you are sure to gain weight.
Weight gain is a very sensitive subject to many and we all go through phases of gaining and then dropping pounds.
In the winter months most seem to gain extra weight but it then comes right off when it gets warmer.

There is no real sure fast way to drop pounds but I do know that saying these 5 words are some of the worst for most.
I AM ON A DIET!!! The word diet is so sabatoging. This word means to so many..I CAN'T, I WON'T. Thinking that you can't have a cookie may lead you to eat 10 of them.
Thinking you can't have a slice of cake may eat at you all day and you may eat the entire cake!
Anyone ever feel like this?????

The year's leading up to memopause, known as perimenopause, are prime time for weight gain. Most women put on a pound a year, mostly around the waist. Out-ofpwhack hormones and slowing down metabolism are a couple of the culprits. But getting older does not have to mean gettting plumper!
Many studies show that the more you work out, the slimmer you will be. Keep your eating habits in check is the answer! Not a diet but making the right choices and getting rid of sugar and white flour. It really is that simple in some way.

If your ready to start to loose weight and you are serious about making some "life style changes"
these are things I suggest that will help you.

Make a list of why you want to do this...

Give youself a pat on the back for getting started with this list

Enlist in a buddy that can help you stay motivated: shoot email me!

Set a goal to loose 1 pound and then set a goal to loose 5 pounds: another pat on the back and maybe even treat yourself to a massage!

Set up exercise dates with friends: write these dates down in your appointment book and keep them in GOLD so that there is not going to be anything that stands in your way of this special time for yourself. Set these exercise dates with people that are of a simular pace so that you feel happy and not over worked. We want you to show up at the next appointment:)

Find something to distract yourself: It is so hard to want something but say I can't. When you are around large amounts of food just make the right choice..pick something off the table that is good for you and stay away from the high sugar foods. Drink a large glass of water, this will help your tummy feel full. You will conquer this!

Plan out what your going to eat and shop for this plan!

Write down everything you eat and drink: This is what I have my students do for 2 weeks. Most of them who are stuggeling are amazed at what really goes into there mouth once they see it on paper!

If you slip up just move forward: so you went for the donut this morning, this does not mean that you need to sabatoge the rest of the day..just move forward and get back on track. We all have setbacks..

Sit down and make a list of all your sabotaging thoughts: what is going through your mind when you want to eat a box of cookies?

Come up with a response for each sabataging thought, even write them down on 3 by 5 inch cards and read them when you need to.

Remind yourself that if you eat because you are depressed, stressed, or lonley it won't solve the original problem, you will end up feeling worse because you got off your new eating plan. Distraction, find one!

Set a big long term goal! Make your plans now, don't wait until the weight comes off. Travel, find a new hobby, change your job...make a list of all the things you have always wanted to do and let's get going.

Now...keep it going..this is a life style change. This is not about looseing 50 pounds and then gaining it back again. This is about changing the way you do things.
You are the one who goes to the grocey store and buys the food, you are the one who puts the food in your mouth...right?
Distractions and goals are so very important for those who struggle with weight.

Try to take 1 bad food out of your diet today and this week and continue to move forward.

We are all here to support you and to help your goals and dreams come true!

1 pound at a time.

Lisa

All Women's Camp in sunny Tucson!!!!

Happy Valentines Day!!!!

Wow..what a few weeks many of us have had with the flu, somehow I got hit with it twice. This is the 1st time in 10 years I did not get a flu shot and it is the last! I can't thank you all enough for your continued prayers and support for my father. This last hospital stay was tough with an awful staff infection. This man has shown me so much in last several months about the human spirit that words can't even begin to describe. I sat in my fathers home and read 60 cards that he had been sent from so many of you, I sat speechless and I sat with tears. I thank you from the bottom to the top of my heart for your act of kindness to cheer up a man that I adore and love so much. Please..if I can ever do anything for you just say the word!

As you can see Dreamchaser's had a great turnout with amazing success at the RR 50 and 100 mile races. We were to have over 40 past and present coaching students running but some unfortunatley were stuck in airports due to snow storms and were not able to make it. I have to say you were sure missed but we look forward to many group runs again soon.
A big thank you to Joe the RR race director for setting up a large tent for the Dreamchasers and all the support for an amazing event he puts on. We look forward to many more and we look forward to Joe and his Texas group to run in the Tetons!!!

Ok..Finally the women's camp I have been waiting for! Come on!!! Let's go. If you can't join us they pass it on to some women that you think can. Looks like we may have to have 2 camps:) Which of course would be wonderful!!! Don't worry guys..we have a camp for you coming very soon.

ALL WOMEN'S CAMP IN SUNNY TUCSON!!!

Alright, it is finally here and we are going to have such a great time and I hope you can work it out with your schedule to come to sunny Tucson! I have finally found the most amazing house that sleeps 15 really well to hold the all women's camp I have been dreaming about putting on and I hope you can come.

What a great Valentine's Day gift to give to your wife or to your wife and daughter, your girl friend or just a special friend!!!

Here is a list of what this camp includes with the price...keep in mind this camp is going to be geared towards your own personal wants and needs... If you want to make it a hard core boot camp then we can do that, if you just want to take easy walks or hikes and sit by the pool and read your book all day you can do that as well.

This camp is about learning what it is you want and how to make it happen. We will have many round table group discussions about how to find the balance in your life and how you can accomplish anything, I mean anything you are dreaming about doing! "Find a way or make one"!!!

Services provided:

-Airport pickup and drop off -Wholesome, all natural breakfast, lunch and dinner...snacks too. -Fully guided sag support for those wanting to do road walks or runs
-Hammer Nutrition products, and nuun to!
-Accommodations in a very nice 7 bedroom house.
-laundry
-free wifi
-massage therapy, hot stone massage and more!
-lap pool and gym minutes away
-pool in the back yard big enough to do deep water running, water aerobics or just float!!! -shuttling to and from trail heads
-core training workouts -stretching
-vedio gait analysis
-group discussions on many topics

Don't miss this camp in sunny Tucson with me..I promise you it will be full fun and information for you to take home and start living that healthy, fit life you are dreaming of...or just a plan kick in the butt!

When: Check in on Tues. April 8th anytime after 4pm and check out after 12pm on Sunday April 13th

Where do I fly to: Tucson AZ!!

How much does all of this cost? $1,500!!! The only extra would you pay is for any massage services.

Space is limited so I hope to hear from you soon.

Much Love Lisa

From the Race Front: STEVE HOLMAN

On last weekend's Rocky Raccoon Race in Huntsville, TX


What surprised you most about the race?
Two things:
1. I was surprised at how great I felt from mile 75 on.2. I was quite surprised that after taking it easy in the beginning I began passing many people who were ahead of me most of the race. I even passed people who, at one point, had almost an hour lead on me.

What advice helped you achieve your goal?
Take it easy in the beginning. The first hour I went much slower than I felt I could. This paid off in a big way later on in the race.

Did you meet any new friends on the course?
Yep.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I learned I need to eat more consistently.

Any words of advice for others thinking about doing an ultra?
Learn to take it easy in the beginning, don't run out fast with the crowd. Eat more consistently. Get a good pacer who knows how to run a 100-miler and more importantly knows you and your abilities so they can push you when you need it and let you rest when you need it. (I had an absolutely incredible pacer!)

From the Race Front: STEVE WOLK

(From L to R: Steve with friends Larry King and Ed Mafoud)

On last weekend's Rocky Raccoon Race in Huntsville, TX


What surprised you most about the race?

Nutritionally how well I did. I felt hydrated and my belly always said ‘yes’ to anything that I wanted until the last aid station when after drinking HEED and cocoa- cola I had some momentary nausea which quite to my delight passed as I started for the lodge.

What advice helped you achieve your goal?

Coaching from Lisa.

Did you meet any new friends on the course?

First, I got to see many of the past ‘troopers’ cruising along the way in their 50 or 100 races. (You guys made the race that much more enjoyable)! Hats off to TED, LARRY & KIRA- on their performances in the 100; and ED- his first 50! Then I have to mention who was a physicist. He and I spent almost 10 miles talking! (He picked my brain on cardiology since many aspects of high tech stuff use applied physics and I asked him questions about quantum physics and an area that interests me- Cosmology (the study of the Universe). Then he says, “Man, I wish that I knew as much about the heart as you do about physics”! What a fantastic compliment! Here was someone who teaches in pretty ‘big’ places, his wife works for NASA as a physician; wow- this is about as good as exercising gets- having a chance to chat with company like that! (If you like physics).

Is there something you learned that you'll use in future races (good, bad, or ugly!)

Here comes the good part! I was well aware of the respect others had for ‘THE ROOTS’ but this being my first trail run I guess that I had to be ‘initiated’ (I am still recovering!). I stumbled at least 5 times on the 50 course- 3 of those times, ‘I checked out the real estate’. No matter how careful I was, I had a great propensity to find exposed roots just below the leaves and pine needles. By the 3rd loop, I got the hang of how to avoid falling but I had to walk (because I repeatedly fell on my left side). A new problem soon developed however, I started out the last loop with my prescription sunglasses instead of my regular lenses. This was a major tactical error! I almost turned around back to the lodge. (Good heavens man! Take those sunglasses off- you’re scaring everybody!). Since this was my 1st trail 50, it never dawned on me how dark it can get in the park after 5PM (especially wearing sunglasses)! The only solace was that I was now on the return loop. I didn’t know whether to take the glasses off and not see the ground well or keep them on. I decided on the latter. Lucky for me, 2 people volunteered their extra lamp to me (I also didn’t think that I would need a light!). You may ask yourself after repeatedly ‘crashing through the course’, not having taken off my sunglasses and not having a lamp in a state park after dark (supposedly- I understand with alligators) why I did not ‘initiate the termination sequence’ for this race. Let’s just say, it’s all about completing the ‘mission’ and leave it at that! I could heal up later. I met some great people. It was well worth the adventure. And I’m still here! I’ll be ready for MDS next month!

Any words of advice for others thinking about doing an ultra?

Two sentences: I’ve only done 3- 50’s so I’m too ‘brand new’ to give advice. But, not being ‘brand new’ (but still being able to run), if I can do it; I would say most people who focus on the ‘task at hand’ would surprise themselves!

From the Race Front: TERRY MADL

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
Not much. I had done the RR50 in 07, so I had a pretty good idea of what to expect. But the course was in even better condition with no spots under water, and all of those new boardwalks. Of course you still have to be on constant lookout for roots. This is really a wonderful course.

What advice helped you achieve your goal?
Well my first goal is always to finish (which I did), but I didn't hit the time I had hoped for. What I did learn was that no matter how you prepare, you always have to be ready to make adjustments on race day. So many things can happen when you're pushing the limits like we do in ultra distances. My training felt right--I was really strong when/where I wanted to be. My food/nutrition plan went well--no stomach problems, and I felt like I had plenty of energy throughout the race. But I developed a problem with my left hip that was a leftover from a 'little tweak' I felt during my long training run a week before. By the third loop if felt like I had dislocated it or something. Just about that time I kicked a root with my right foot and drove one of my toenails back into my toe. Needless to say, the 3rd loop became more about finishing than about setting a personal best time. In the end, that was fine; it was the best I could do on that day and I was happy with the result.

Did you meet any new friends on the course?
Not really on the course (where I pretty much stay to myself). But there was plenty of time to visit with new friends before and after the race. That was really great.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I guess there is a fine line between approaching each race with a willingness to adapt and possibly back-off when necessary (as I noted above in #2), as opposed to digging down and pushing hard for a tough objective. The more of these I do, the better I think I can manage that line.

Any words of advice for others thinking about doing an ultra?
If you're going to do an ultra, get really serious about training and nutrition. It is hard to explain what a challenge it is for both body and mind. I think ultra distances are way more mental than marathons. The one way to start preparing for that mental challenge is by putting in the long training runs. But I think you have to be just as committed to the rest of a well-rounded training regimen or else you'll beat yourself up and risk injury. That's where Lisa's program has really helped me out a lot. I'm not as young as I used to be, so I need to remain injury free during the intense training plan. Hey, it really works! Next stop: MDS!!

From the Race Front: KATY COTTON

On last weekend's Rocky Raccoon Race in Huntsville, TX


What surprised you most about the race?
Oh man, the trails were so clean - no mud, no water and who brought in all those additional boardwalks!!! The other thing is the number of runners, justifiable, Rocky is such a great race!

What advice helped you achieve your goal?
Gosh - all of it! And all the things I've learned from Lisa over the years. Despite the guidance for this race, when things get hard, one thing that always pops back into my mind "Run when you can, walk when you have to" works very well in the last miles.

Did you meet any new friends on the course?
Always - can't avoid doing so.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Hmmm, despite only training seriously for 6 weeks - have more confidence in my fitness, training, strength and race plan.

Any words of advice for others thinking about doing an ultra?

Go for it - with Lisa:) Especially for a first ultra, a coach (esp. a good one) helps you avoid all those newbie mistakes that can set one back and cause a runner to fail or give up. It is so much better w/the experienced guidance.

From the Race Front: COLLEEN WOODS

On last weekend's Rocky Raccoon Race in Huntsville, TX


What surprised you most about the race?
Not too much. I had done the race in 2007 and it was nice to return to a course that is familiar and filled with so many friends.

What advice helped you achieve your goal?
My goal was to start this race. I have had a lot going on recently and I had let training fall by the wayside. I knew if I got to Rocky Raccoon and saw so many of you out there, doing your best…I would be inspired. Needless to say, I absolutely was! And thanks to Tom Triumph for having me out to his house the weekend after the race, so I could continue work-outs with someone who is so great!

I did two loops and earned the three dreaded initials…DNF. But I am not too bummed about this. And I hope to be back in 2008 to claim a finisher’s medal.

Did you meet any new friends on the course?
I laugh that I went from NY to Texas to find a new friend from Staten Island! I did two loops of the course with Marisol Mafoud, Ed’s wife. She was excellent company and had me laughing so hard. It was also great to spend time with Lora on the course. Hope to see you in the Tetons this summer, Lora!

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I learned that not living in the same town as Lisa and Jay when training for a race definitely affects my race performance!

Any words of advice for others thinking about doing an ultra?
The best way to even consider if ultras might be for you is to volunteer at an ultramarathon. You’ll get to see the stages a runner goes through and decide if it has an atmosphere you’d enjoy. Volunteering helped me decide that I was interested in the 50 mile distance, but not in running a 100 mile race any time soon. You guys that do 100’s are crazy…and I love you for it!

From the Race Front: JEFF ARRICALE

On last weekend's Rocky Raccoon Race in Huntsville, TX


What surprised you most about the race?
How many older people do ultras. Also, the incredible support of the aid station crews.

What advice helped you achieve your goal?
Lisa's training program that I have been (mostly) following for some time.

Did you meet any new friends on the course?
I met many new friends whose names I won't remember, but we will remember each other when we meet up at future races.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Breaking the race down into component parts is a great way to overcome the daunting figure (50 or 100 miles or whatever). "I can do a 17 mile loop". "I can run 4.5 miles to the next aid station".

Any words of advice for others thinking about doing an ultra?
Pretty much anybody can do it if they are well coached.

From the Race Front: GEORGE VELASCO

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
Many things surprised me…the weather, how well organized the race was, how much of the course was run-able and how many people I knew.

What advice helped you achieve your goal?
I followed all my coach’s advice except for her instructions about food and salt…and I paid for it!

Did you meet any new friends on the course?
Yes, I met new friends and I must have known about 80 people there, so I got re-meet old friends, too. It was an inspiration a blast and fun to see all the Dreamchasers zooming all over the place, most of them smiling.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I learned you never stop learning and that sometimes a fast course is not easy!!

Any words of advice for others thinking about doing an ultra?
Rocky Raccoon is a great course for new people coming into the sport-and listen, listen to your coach ormentor.

From the Race Front: BOB BECKER

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
How different it is to run 100 miles without a pacer. I'm not as disciplined as I'd hoped I would be!

What advice helped you achieve your goal?
I didn't achieve my most aggressive goal (under 22 hours), but did finish under 24. Lisa's advice to keep moving, and to "go slow to go fast", rang true once again.

Did you meet any new friends on the course?
Yes, both Dreamchasers people and people involved with the race. Joe Prusaitis, the Race Director, was very accommodating. He allowed my wife, Suzanne, and me to stuff each runner's race bag with a card promoting the "Keys Ultras", our new race in the Florida Keys in May. My only regret was not being able to spend more time with all of "Lisa's Kids" in Huntsville. I'm just hoping to make up for that the next time.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I'll prepare my race strategy more carefully to better align with the actual course and weather conditions. Since I have no place to train at night on trails, I am pretty tentative at night, I'll run faster during daylight hours to account for the slower night-time pace.

Any words of advice for others thinking about doing an ultra?
Yes. Rule #1: Train under the tutelage of Lisa Smith-Batchen. Rule #2: If that's not possible, beg. Sell your house. Whatever. Train with Lisa!

http://www.keys100.com/

From the Race Front: MARCY SHONE

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
I was relieved that the weather was so perfect all day and also through the night. My biggest surprise about the race – I finished my first 100 miler!!

What advice helped you achieve your goal?
Coach Lisa’s stellar training plan leading up to the race and then her constant reassurance the week before the race that I did have enough training and that I would do fine. My husband Rocky’s patience with listening to me talk about the race for the past few months and his constant support and encouragement.

Did you meet any new friends on the course?
I spoke with a lot of people and lots of “heys” but didn’t hook-up with any running buddies. It was great to see fellow Dreamchasers along the course.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Good: a 100 is something that can be done by mere mortals
Bad: be careful wearing ankle straps with disc chips
Ugly: You should walk around a bit after the finish and not crawl straight into the sleeping bag!

Any words of advice for others thinking about doing an ultra?
You MUST have a knowledgeable coach to help you build up a solid foundation as you move up the ultra distances - I couldn't/wouldn't have done it without Coach Lisa's guidance. Learning about your own nutrition is also key to keep you training well and finishing those races strong.

From the Race Front: LARRY KING

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
That I ran the second 50 miles faster than the first 50 miles.

What advice helped you achieve your goal?
You've got to train hard and smart. And rest days are extremely important. Do not try to make up missed workouts. Move on and continue training. Cross-training is my friend. Don't run junk miles and train with a purpose. Lastly, you have to go slow to go fast.

Did you meet any new friends on the course?
Yes! I got to meet Kira! I remember her from two years ago when I was volunteering at Far Side. She made a great impression on me and I have been a fan ever since. It was great to get to talk with her and run with her. Go Kira!!! You ROCK!!!

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Several weeks before the race, I used a lot of mental imagery of running a good race. I carried that with me during the race and although it was my first hundred miler, I felt as if I had run dozens of them, since I had been mentally imagining the race in my head for so long.

Any words of advice for others thinking about doing an ultra?
Train hard, rest, and listen to your body and mind so you don't overtrain. If you feel an injury coming on, stop running for a few days. It can mean the difference between full recovery and it turning into a full-blown problem. Patience with yourself is key in meeting your goals. But most important, you have to believe in yourself. That is the key to success.

From the Race Front: LAURIE ANDREWS

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
You mean the rest of the country is not covered in white, fluffy snow at this time of year? The course was beautiful, but allowed for no day dreaming (roots were ready to trip you up at every step). It felt so good to be in the presence of so many supportive and enthusiastic Dreamchasers.

What advice helped you achieve your goal?
Enjoy where you are, doing what you are doing – it hit me in lap two that I was running on a beautiful sunny day, with wonderful, warm friends all around me – what a great place to be.

Did you meet any new friends on the course?
I did meet some new friends and was thrilled to see some familiar, loving faces.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I really thought I was holding back in the first lap, but alas, I once again can’t seem to grasp going slow to go fast – and I paid for it, especially in lap two when it was pretty warm (at least compared to Wyoming at this time of year). Thrilled to report that I got my nutrition right and my stomach didn’t stage a revolution part way through the race.

Any words of advice for others thinking about doing an ultra?
Have a race plan and follow it (easy to say, not always easy to do)

Train in similar terrain if you can

Have fun and be in the moment

From the Race Front: LISA SMITH-BATCHEN

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
That the course was in perfect shape..not much mud and all the new bridges, seems to make for a much faster course!

What advice helped you achieve your goal?
Stick to my own race plan..holding Ed back the first lap so we could have a great 3rd lap. Go slow to go fast:)

Did you meet any new friends on the course?
You bet...It was wonderful to have so many past and present coaching students as well as friends out on the course.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I learned a great deal watching many of my own students in action on the course..they are all very good power walkers and you can pick them out of a pack of people...it was a real joy!

Any words of advice for others thinking about doing an ultra?
RR is a great 1st 50 or 100 mile. Joe is a wonderful race director and really cares about each and every one of us on the race course and is waiting with open arms at the finish line. This is a must do race and we hope to go back each year and bring more runner's and walkers!

From the Race Front: JACQUELINE FLORINE

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
I didn't have any surprises.

What advice helped you achieve your goal?
I failed in my goal of seeing my sister-in-law finish her first ultra. I succeeded in introducing my family to ultras. My crewing experience helped me to help my family. I would recommend that all runners do this! Nothing will teach you faster about the process of running ultras! I was able to recognize potential problems and take appropriate action to avert them.

Did you meet any new friends on the course?
For me the most heart warming part of this sport is the overwhelming support that complete strangers give to each other. Jorge, the winner, was always encouraging and smiling as he went by. Kira was so bright and chipper that I knew it had to be her! The aid station volunteers were on top of everything and smiling to boot!

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Even if you fail to gain your goals you can still have a great time.

Any words of advice for others thinking about doing an ultra?
Respect = Awareness + Discipline.

I saw a lot of trash left for volunteers to clean up. Isn't it enough that they have fed you, watered you, aided you when you were sick, & waited through the night for you!!!!!!!!!
There is no excuse for throwing trash on the ground. That includes cups & gel tops, people!

From the Race Front: TONY PORTERA

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?

Two things. First, the amount of roots on the course. I stubbed my toe and nearly lost footing a few times. Second, how deceptive the hills can be. There's not much climbing, but, to me, the hills on the 2nd and 3rd loops seemed steeper then the first time around.

What advice helped you achieve your goal?
Fluid/Nutritional advice helped me in this race. It got a bit hot out there, and my stomach felt weak. But, I kept up with 250 calories an hour and was able to keep moving forward.

Did you meet any new friends on the course?
Yeah, old friends and new friends. There were so many of Lisa's students out there. It was just great to see all of those familiar faces and to meet a few that I had yet to meet.

Is there something you learned that you'll use in future races (good, bad, or ugly!) Yes. Go out much more conservative (as Lisa instructed). It would have been better if I saved my best for the last loop, rather then use it all up on loop 1.

Any words of advice for others thinking about doing an ultra?
Go for it...give it all you have, and when you think you have nothing left, reach deep down inside and pull out a little more....oh, and hire Lisa as your coach and listen to every single word she says !

From the Race Front: MEREDITH MURPHY

On last weekend's race: Rocky Raccoon, Huntsville, TX.

What surprised you most about the race?
The volunteers were incredible. The organization was top notch and the way they had the drop bags at the dam road was great.

What advice helped you achieve your goal?
The best advice from Lisa- start slow to finish strong. Run a 70 mile training run with a 30 mile race in the end. No death march.

Did you meet any new friends on the course?
I met a really nice guy, Jeff, who ran Hardrock this year. It was really interesting to talk to him. I also met a man during the last three miles who kicked my butt into gear and helped push me to a sub- 25:30 finish.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Run your own race. Let people pass you in the first half. You'll get to pass them later on.

Any words of advice for others thinking about doing an ultra?
Train well, train hard, be prepared and you can do it.

Full race report:
http://web.mac.com/merigayle/Site/Blog/Entries/2008/2/5_Race_Rep0rt,_Rocky_Raccoon_100_mile_raceSuper_duper_PR,_1st_in_age_group,_14th_female!.html

From the Race Front: KIRA MATUKAITIS

On last weekend's Rocky Raccoon Race in Huntsville, TX





What surprised you most about the race?

The fantastic aid stations that had real food late in the race---burritos, grilled ham and cheese, quesadillas, yum. I was also surprised by the new bridges that had been constructed between Dam Road and the last aid station; last year that section was extremely muddy and the new bridges made it much more runnable.





What advice helped you achieve your goal?

As always, it was Lisa's gentle reminders that seemed to pop into my head at the right times, "put your head down and let it hurt." I reminded myself that everyone was hurting at any given point and the fastest way to alleviate that discomfort was to keep moving. I was reminded that I "will recover." I remembered that for me, it truly does feel THAT good when you've worked THAT hard. It needs to be tough in order to be satisfying. In addition, I ran into Lisa and Ed on the course and mentioned that my quads hurt. To which Lisa replied, "Oh well, they're only quads." Fight on.



Did you meet any new friends on the course?

Yes! I met Larry King on the first loop and we ran into the main aid station together. It was great to talk with him and I was essentially chasing him the rest of the way. He smoked me on the last lap...great job. It was also great to see so many friends there.



Is there something you learned that you'll use in future races (good, bad, or ugly!)

"You're braver than you believe, stronger than you seem, and smarter than you think," --Christopher Robin to Pooh





Any words of advice for others thinking about doing an ultra?

Same as above. There's nothing like that first finish line; the feeling cannot be manufactured or duplicated. It's magic.

From the Race Front: LORA MANTELMAN

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
The roots!! Holey Smokes--they were humongii!! Also--the friendly runners that were encouraging me as they passed-that was a big help.

What advice helped you achieve your goal?
You can never start out too slow. The hard work it took to get to the starting line already makes you a winner.

Did you meet any new friends on the course?
YES!!! I met Colleen and Marisol, who were a blast to run with. We oogled all the bare chested men together. Ted was a sweetie to drive to the airport. George was such a gentleman to offer to bring my gear to my car when I was finished with the race.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Listen to Lisa's plan for nutrition. I had no stomach issues and no salt on my body when I was done!!

Any words of advice for others thinking about doing an ultra?
Get to know other ultrarunners so you won't feel so crazy in your goal!

Blog: http://www.golorago.blogspot.com/

From the Race Front: ED KELLY

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
Boy, the roots grow quickly. They got bigger each lap!

What advice helped you achieve your goal?
“The race starts at mile 30.” …Lisa

Did you meet any new friends on the course?
The world of Ultrarunning is full of an ever-growing network of new friends all sharing the same emotions. I have met a dozen new friends.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Negative splits. That’s the goal. Pick your feet up – I fell 4 times.

Any words of advice for others thinking about doing an ultra?
“Once you cross the finish line, there isn’t anything you cannot do.” You don’t know until you try.

From the Race Front: PEGGY GAUDET

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
I really liked to course, that was a surprise and the 3 loops weren’t as bad as I thought they were going to be.

What advice helped you achieve your goal?
Lisa told me to run hard on the downhills and flats, that really helped.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I am pretty sure that I never want to eat another clif shot again.

Any words of advice for others thinking about doing an ultra?

You can achieve anything if you set your mind to it.

What did your students think about your 50 mile finish?
I showed my class a picture of me from the race, and they didn't think that it looked like me....I never wear a hat to school. They guessed how long it took me to run, one girl said an hour!

From the Race Front: MIKE EVANS

On last weekend's Rocky Raccoon Race in Huntsville, TX

What advice helped you to achieve your goal?
Everything Lisa has told me, along with other things that I've read about doing ultras.

Did you meet any new friends along the course?
I hope so. I saw this guy who looked like he was hurting , and he asked me if i had any salt tablets, so I gave him some endurolytes , so i hope it helped him out. Hopefully karma is on my side at the next race, and I'll do better.

Is there something you learned that you'll use in future races(good, bad, or ugly)?
Yes. Make sure I take my flash light out of my jacket pocket before I put it in my drop bag 10 miles out , so the two that I had aren't in the same place. I was in a hurry to keep going it didn't register to take it out. Even though my pacer(janice) did a awesome job, if going for a fast time, I think a pacer for the last 40 miles(instead of the last 20) would of helped alot.

Any words of advice for others thinking about an ultra?
Train harder than the next guy (or girl), because it doesn't hurt to go the extra-mile every now and then. Cross-training really helps, because you don't want your body to get burned out from doing the same thing all the time. Plus it makes training more interesting and fun. Try and have fun with it, this isn't an easy thing to do so you've got to make the best of it somehow. You've got to get mentally prepared for running long distances and staying up for hours on end, there's more to it than just putting your hours of training in every week. Eat right, live a good life, and it all falls together, you'll get a cool buckle in the end!

From the Race Front: M(arianne) DeMarco

<Editor's Note: We have confirmed with M that this not the pack she will be carrying for MDS.>

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
That all three of my iPod shuffles died. Aside of that... that you don't necessarily need to have the body Bill Rodgers to be an ultra-runner. You can be seventy-five, you can be short and stubby, you can look like a paperclip or you can be pudgy-- so long as you can keep going forward you can finish.

What advice helped you achieve your goal?
WALK THE UPHILLS

Did you meet any new friends on the course?
Nope. That’s not how I roll. ;-)

Is there something you learned that you'll use in future races (good, bad, or ugly!)
You can plan and plan and plan and plan... but you're just going to have to roll with it once you're on the course. The weather will surprise you, you'll forget to pick up the immodium that you needed on the second loop, you didn't have time for the third cup of coffee you require.. you're going have to improvise at some point.

Any words of advice for others thinking about doing an ultra?
Register for the race before thinking it over. Don't think, just press the "register now" button.

From the Race Front: TED ARCHER

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?

Truth be told, the most surprising thing about the race to me was that I won the thing. That was a trip. Other than that, the most surprising thing was the terrain of the course. All in all, I thought that the course was in exceptional condition. However, despite the warnings ("the course has lots of tree roots throughout"), I never imagined that there would be so many. It seemed that half of the course--or more--had massive amounts of tree roots. At times I felt as though I wasn't running, but rather, dancing in order to avoid them. Given how difficult they made it to run naturally and depend on a solid footing, I wasn't particularly surprised at the large number of people who fell during the run. I'm very glad, of course, that no one was seriously injured from those falls.

What advice helped you achieve your goal?

I'm not really sure. I did one heck of a lot better than I had imagined, and I'm not sure which variable played the critical role. But, I think that it was a balance of several factors. First, the new running technique that I learned at the Death Valley camp enabled me to glide consistently. Then, my nutrition was radically better than it had ever been (I consumed 300 calories per hour). Coupled with nutrition, I felt that my hydration balance was good: Sipping water consistently enabled me to avoid becoming dehydrated but also prevented me from having to use the bathroom (a good thing if one is looking to reduce time without dying). Finally, I think that Lisa's advice on race strategy was important (though I didn't follow her advice to-the-letter). She encouraged me not to worry about running the first 30-60% of the race too fast--that people perform their best when they can come through during the final 40% of the race. Lisa encouraged me to negative split, which I didn't do (each of my splits was 7-10 minutes slower than the previous one). However, I noticed that I slowed down considerably less than the other runners at the front of the pack. That showed me that the initial pace (the leaders ran the first loop at a 6:03 finishing pace!) was FAR too fast. I picked up five minutes on the leader during the second loop and twelve minutes more during the third loop. That's a powerful statement for running consistent splits. It showed me that the vast majority of runners will significantly deteriorate during a race and that, to do better than an equally fit competitor, one would be wise to consider conserving some energy earlier on in order to outperform later.

Did you meet any new friends on the course?

Not on the course. The entire trip was a great one, during which I met lots of Dreamchasers and other folks. However, I ran alone for 95% or more of the race. That was a function of my pace, no doubt. But, the post-race experience was great for meeting new people.

Is there something you learned that you'll use in future races (good, bad, or ugly!)

I learned lots of things that I'll use: 1) Hand straps on my water bottles are an outstanding idea (MUCH easier than just carrying the bottles), 2) Conserving energy earlier in the race can lead to a lower overall time, 3) I should consider taping my feet, 4) My body can get by just fine with 100% carbs during the running activity itself.

Any words of advice for others thinking about doing an ultra?

Training for an ultra isn't nearly as difficult as it sounds. It is significantly easier to make the leap to an ultra after having finished a marathon than it is to train for that first-ever marathon. I was shocked that I never ran more than 35 miles prior to the 50-mile race. And yet, despite thinking that I'd bonk sometime after mile 35, I felt great. So, training to 70% seems to work. There is something about the race atmosphere, the camaraderie developed on the course, and the morning's adrenaline than helps to bring you through. If you've run a half marathon or a marathon, you've already done the most difficult part of your training. To get to an ultra is comparatively easy.

From the Race Front: JUAN ANDRADE

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
How pretty the course was. The pictures on the website don't do it justice. It was also very, very well organized.

What advice helped you achieve your goal?
I learned a long time ago that if I listened to Lisa and did what she said I would always be ok. this race was no different.

Did you meet any new friends on the course?
Absolutely! This was like some sick high school social! Everyone was very friendly and supportive.

Is there something you learned that you'll use in future races (good, bad, or ugly!) I'm not sure that I learned this at this race but it applies - expect the unexpected and plan for it.

Any words of advice for others thinking about doing an ultra?
Train hard and the race is easy! You can do it!