Thoughts on fitness, health, good nutrition ... and running.

Welcome to Bald Man Running, a blog launched by Frank Murphy on January 1, 2015.

In March, 2013 I was selected as a contestant for the sixth season of Fort Wayne's Smallest Winner. Through this amazing program, I learned about good nutrition, sound exercise and accountability. By October, I would lose over 88 pounds (almost 37% of my original weight)! One of the many things I acquired through FWSW was a love for running. You can retrace my weight loss journey and discover how I became a runner by reading those entries labeled "fwsw" ...

Note: Many of the blog entries on this website predate 1/1/2015. Prior to launching BMR, I had written articles for various projects, and I have imported many of them into this blog (labeled "retro").

Wednesday, December 20, 2017

How I Did It

Over the last five years, I’ve been asked many times about the secret to my weight loss success. Occasionally, the questions come from the casually curious, but most often the one asking is looking for some answers to their own weight loss struggles. They’ve tried many different things to varying degrees of success and they’re understandably frustrated. So, the question is usually more about “how can I do it?” instead of “how did you do it?” After having this conversation countless times, I thought I’d jot down a few thoughts. Hopefully, you’ll find this helpful.

First, I’ll offer some advice that will only apply to a small group of people living in the Fort Wayne area. If you qualify as an applicant for Fort Wayne’s Smallest Winner (FWSW), then please apply. It is the real deal and it will transform your entire life. FWSW is where I learned to embrace a healthy lifestyle, and everything I share in this article flows from my FWSW experiences. Visit the official FWSW website at www.fortwaynessmallestwinner.com for more information about this amazing program.

Even if you live in the area, it is difficult to get into FWSW. There's no guarantee you'll be selected. The application process is rigorous and each year there are far more applicants than openings. So ... what can you do if you can't do FWSW?

Recognize There Are No Shortcuts
Start with this basic nugget of truth: There are no shortcuts.

This is the key to understanding everything else I will tell you. There are no shortcuts, gimmicks, loopholes, backdoors, etc. It’s going to be hard, difficult and time-consuming. You’re going to struggle. You’re going to stumble. It takes more hard work than you can imagine.

But don't be discouraged! Take a fresh look at the “no shortcuts” rule and you can find some encouraging reassurances. Do you know the one term many people think should be included when describing a fitness journey, yet I have intentionally left it out? The word “impossible.”

Hard? Yes. Difficult? Yes. Time-consuming? Yes. A struggle? Yes. Impossible? No.

You can do this, but you must fully embrace the fact you’re attempting to do something that is exceptionally tough. Too often people attempt to lose weight by cutting corners and resorting to gimmicks. They might find some temporary success, but nothing that “sticks.” If you want a short-term gimmick, then I’m the not the right person to help you.

When it comes to gimmicks, there’s a ton of them out there. Pills that make you lose weight while you eat whatever want… sounds too good to be true? It is. Fad diets or workouts that promise certain results within a short time frame? Some of them might kinda work, but are they safe and sustainable? No, they're not. You know what they say about things that sound to good to be true ...

The kindest thing I could say about weight loss gimmicks is that they might be harmless placebos. Unfortunately, many of them are far worse than harmless, and can be downright unhealthy and dangerous. I could name some of these fraudulent programs, but I won't get into that at this time.

Simply put, there are no shortcuts when it comes to winning your health. You won’t find the answer in a shake, a pill, a wrap, etc. You’re going to have to work for it.

I know some people set weight loss goals to coincide with an upcoming event, such as a wedding, vacation or class reunion. Don’t think like that, because not only are there no shortcuts, there is no finish line. You need to embark on a life-changing fitness journey. I'm talking about a lifetime commitment of living and thinking differently. You don't need a short-term program, but a lifelong lifestyle.

If you’re asking how I did it, my success starts with the conviction that I will never go back to my old way of living. It was my old mindset that caused me to become severely obese. It was my old mindset that endangered my life. It was my old mindset that had to go.

Exercise Responsibly
This is where a lot of people think they need to start. If you want to lose weight, you’ve got to exercise like crazy. Right?


Exercise is important, but a lot of people approach it the wrong way. I want you to embrace an active lifestyle that includes regular physical activity. The quality of your life will improve as a result.

However, just waltzing into a gym without a plan is a recipe for disaster. You need to know what to do and how to do it safely. If you don’t know what to do, there is a high risk of injury, which can set you back in many demoralizing ways. It’s not uncommon for someone to fully intend to lose a lot of weight though intense workouts, but they get hurt in the first few weeks, and then they’re derailed before they ever got started. Don’t let that be you.

So, how do you get started exercising in a responsible manner?

You could pay for a gym membership, but if you do, find a place with certified instructors and trainers. Take group classes, and make sure the instructor knows you are new. They'll work with you and give you guidelines on how to participate safely.

I strongly suggest that you NOT get advice from people you know that like to work out. They’ll push their favorite types of workouts or programs, and that might not be what you need. You need guidance from qualified professionals before beginning a rigorous exercise program.

Regarding fitness DVDs: I’m not a big fan of using a video to work out by yourself at home, especially if you’re just getting started. You could do something the wrong way, which you will only discover after you’ve injured yourself.

The key is to get professional guidance when you get started. It can be expensive. It can be difficult to find time. I understand a lot of factors are at play, and trainers and/or gym memberships are not always financially feasible. If that’s your situation, don’t sweat it. Literally. Intense exercise is not required for successful weight loss. Don’t get me wrong … it helps, but it is not required.

If you’re on a tight budget, I’d recommend embracing the walk. Walking is relatively inexpensive and you already know how to do it.

It is important to get fitted for the right shoes, so go to a local running specialty store that offers gait analysis. They’ll work with you individually to determine what kind of shoe you need. The wrong shoes can lead to discomfort and/or injury. If they suggest a pair of “running shoes” don’t fret. Good running shoes are also good walking shoes. Shopping at a specialty store will cost more than a department store, but think of it as an investment. It’s worth it. It’s worth it. It really is worth it.

How much walking should you do? I’d recommend a mile a day for a few weeks. Resist the urge to go further than that. It’s easy to go too far, particularly when you’re just starting out. Seven miles in a week is a great start. Don’t overdo it.

Keep a journal so you know how many miles you’re doing each week, and do not add more than 10% to a following week when you begin increasing your distance. This means that if you do 7.0 miles in week one, then you can go up to 7.7 miles in week two.

After a while, you’ll be hungry for bigger challenges. That’s awesome! The staff at your local running store should also be able to help you find a run/jog/walk group in your area. You can download free apps to guide you from “couch to 5k." Just keep this in mind: don’t try something new without a qualified professional giving you some initial guidance.

Finally, when it comes to exercise it is important to find something that you can sustain. If you know me, you know that running is my jam. I love to run! But that doesn’t mean that you must also become a crazy long distance runner. The principle is finding something you enjoy, otherwise it will not be sustainable.

If you hate running, then find something you enjoy. It could be swimming, biking, ballroom dancing, doing martial arts, playing basketball, etc. If you dread a specific workout, then you will eventually stop doing it, so keep trying different things until you find something that you genuinely enjoy.

Eating Cleanly
Is responsible exercise important? Yes, but your diet is at least five times more important than your level of physical activity. If you’re working out like a crazed maniac, but not eating correctly, then you’ll never successfully manage your weight.

How do you start eating correctly? The same truths apply: no shortcuts and get qualified professional help.

Stay away from fad diets. As with exercise, I advise against getting advice from people you know that do not have legitimate credentials. Stick with a pro.

If you can afford it, hire a personal dietitian. I know it can be expensive, but it is a tremendous investment. If you can’t afford one, then look for nutrition classes at your local library, community college or church. See if your employer has any resources available through a corporate wellness program.

The key is for you to learn the basics of sound nutrition. What is a carb? What is protein? What are macro-nutrients? How do you plan meals? How do you read a food label? Etc.

There are several pre-packaged plans out there that will prepare meals for you. I'd stay away from those. It's important to learn what makes a good, clean meal rather have someone make it for you. It's like the old saying: give a man a fish and he eats for day, but teach a man to fish and he eats for a lifetime. You don't need a fish, you need to learn to fish.

If you must choose between paying for nutrition help or exercise help, go with the dietitian. They're a significantly better bang for your buck. A dietitian can be far more helpful than a personal trainer to someone who is just starting out on this journey.

Practice Accountability
The last piece of advice I'll give to you is to seek accountability. Don't try to do this alone. You need someone (preferably multiple someones) to help you stay on the straight and narrow path to success.

The easiest type of accountability is obeying and trusting your dietitian and/or trainer. Some people pay for professional help and then fail to follow the instructions they are given. Even worse, they might lie about their failures so they don't get berated. You can't pull those kind of shenanigans if you want to be successful. If you mess up, fess up.

I know people who try to lose weight, but are unexpectedly sabotaged by people who should know better: family, friends and co-workers. It's okay to lose a little weight, and most people will generally support you … to a point. Yet, if you refuse to go out to eat with some friends because you feel uncomfortable with the restaurant’s menu, then you might face some adversity. Some family members might feel like you're judging them if you don't want to eat what they're eating. You might run into a few people who are downright hostile to your goals. I'm not trying to scare you, but you need to know you might face opposition.

Personally, I was extremely fortunate in this regard. Not only were my coworkers genuinely supportive, but my wife was with me every step of the way. She too lost a lot of weight and is an amazing success story. I wouldn't have been successful without her.

Where can you find a suitable accountability relationship? If you went to the running store and found a run/jog/walk group, you probably met a few folks who are in the same boat you are in. Maybe you have a friend, family member or coworker who would be thrilled to join you in your journey. If you look for this kind of help, you will find it. I am sure of that.

One great way to enhance accountability relationships: keep a meticulously accurate nutrition/activity journal. Not only can this information help others help you, but eventually you'll learn how to use the journal to help yourself.

There is a great app called MyFitnessPal (MFP) It's free and works on all platforms (go to www.myfitnesspal.com). You can use it to easily track what you eat and to record your exercise.

At first, record everything you eat and do. Religiously. Don't omit a single detail. Record it as you consume/do it throughout the day rather than waiting until the evening or weekend to do a batch entry.

You could use MFP for a couple of weeks before meeting a dietitian. He or she could look over what you ate and offer a handful of quick suggestions in that first meeting. But even if you don’t have someone review your nutrition journal, you’ll start to see obvious changes you can make. For instance, you enter a meal of a Big Mac, large fries and a large milkshake … that’s almost 1500 calories. If you replace the milkshake with a glass of water, you can almost halve the calories for the whole meal.

Incidentally, I was taught in FWSW that those who keep the most accurate nutrition journals have the most success in the program. If you’re real serious about wanting to lose weight, then get real serious with tracking your food. Let MFP help.

Final Thoughts
For most folks, their weight loss success is hindered by two things: motivation and/or ignorance. If you’re asking for help, you’ve got at least some of the motivation you need… enough to get started ... which is great! What you need to do next is work on your ignorance.

Ignorance is not a dirty word. It simply means “don’t know.” People who struggle to lose weight don’t know how to work out, what to eat, etc. You can fix ignorance if you apply yourself. You need to be able to say “I don’t know” and “I need help” … and that’s not easy for many people to say either of those things. Master those two sentences, and you're going to find success.

Your level of motivation will vary. That’s okay. The trick is making sure you do what you’re supposed to do, especially on the days you don’t feel like doing it. String together a few small victories and you’ll gain valuable momentum. Those small victories will eventually become a pattern, which will eventually become a lifestyle.

So ... good thing I kept it short, right? There's more to say, but this is enough for now. If you have any questions, let me know. I genuinely cherish opportunities to return the investments that others have made in my life. I was taught that I am stronger than I knew I was. You too are stronger than you think you are. I was taught that I could win back my health. I know that you too can win back your health. You. Got. This.

Monday, December 11, 2017

Run=Win 00: Disclaimer

Here we go!

This is the beginning of a series of blog entries that pulls life lessons from the experiences of training for a long distance race.

I'm only three sentences into this series, and you might already have an important question: why should you listen to me? That's a very legitimate question. After all, if you're going to invest the time to follow this series, shouldn't the author be credible? Who wants to learn life lessons and training practices from someone who isn't an expert?

So, let's get this out of the way right up front: I am not an expert. I am not an expert when it comes to running or living. I've certainly suffered my fair share of setbacks, and committed far more than my fair share of mistakes. Don't read this series because you trust that I've got it all figured out.

When it comes to running, I am fairly new to it and am far from an elite competitor. I often finish near the back of the pack, including several DFLs (which stands for Dead ___ Last). My performance is usually hampered by my ignorance and inexperience. And don't even get me started on the many different ways I've screwed up outside of running. I'll repeat it because I want to be very clear: I am not an expert.

What I will do is simply and transparently share my experiences with you: the bad and the good. And while I've failed a lot, there are also plenty of good experiences to share with you ... far more good ones than bad ones. It's been a wild and enjoyable ride! I find the running life to be extremely rewarding, and if you don't already know what I mean by that, then I hope you will discover it before this series is finished.

So, here we go... buckle up for what I hope to be a grand adventure!


For what it's worth, I would like to share a brief "runner's resume" of what I've done over the last five years. While I am not an expert, I am pleased with what I've been blessed to do.
  • RRCA-certified running coach (2016-)
  • Fort Wayne's Smallest Winner (contestant, alumni mentor and running coach, 2013-)
  • Pace team leader (several different half and full marathons, 2015-)
  • Indiana Run For The Fallen (Core Team, 2015-)
  • Fort Wayne Running Club (board member, 2017-)

< half marathon     
Half marathon
Full marathon
50 mile
12 hour
24 hour
Total Miles

Wednesday, December 6, 2017

2017 UA Community Gift Guide

Back in April 2017, my weight loss story was featured in the "Stories of Inspiration" blog on MyFitnessPal.com (http://blog.myfitnesspal.com/frank-dropped-88-pounds-found-actually-loved-running). I was really pleased with how well the article turned out, and am grateful that I had the opportunity. I enjoyed my "fifteen minutes of fame" and life returned to normal. Or so I thought ...

A few months ago, a representative from Under Armor (the parent company of MyFitnessPal) called. She explained they were putting together 2017 Christmas Guide and would like to get product recommendations from people they'd featured in their Stories of Inspiration. That sounded like another great opportunity, so I gladly jumped on it.

They've just released the 2017 "UA Community" Christmas gift guide in a slide show format, and my product endorsement is slide #4!

How cool is that?

Check out my review of the UA Charged Bandit 3 at http://blog.myfitnesspal.com/top-gift-picks-community-members.

Tuesday, December 5, 2017

It's Not An Event Report!

So, this year almost all of my blogs have been event reports. I came into 2017 focused on a slew of interesting objectives, and I’ve been both fortunate and blessed to accomplish almost all of them. It’s been an incredible year, and I’ve learned a lot. I promise to share a *brief* end-of-year recap later, but I’d really like to move away from writing event reports and take my writing into a slightly new direction. I want to get back to my blogging roots and address a veritable gallimaufry of topics (yes, that’s a real word … feel free to drop it casual conversation).

A couple of weeks ago, my pastor illustrated his sermon by comparing marathon training to successful living. That got me to thinking and over the course of a few long runs, I’ve mentally outlined a (hopefully) coherent series of blog entries where I’ll build upon that idea. I'm tentatively calling it "Run=Win" ... but the title could change (suggestions welcome).

In semi-related news … I’ve been selected as an Ambassador for the 2018 Mercy Health Glass City Marathon (April 22, 2018 in Toledo, OH). Woo! Cool, eh?

I ran their full marathon in 2015 and set a PR (to date, this is my only sub 4:00 marathon). It’s a beautiful, flat, fast course and I’m very honored to be chosen to represent them. If you’re looking for a spring distance race, give GCM a look. In addition to the full marathon, there’s a half and a full relay. The swag is impressive, and the experience is unforgettable. The price goes on December 31, 2017, so there’s still time to get the lowest possible rate.

So... my intent is to write this series while training for the Glass City Marathon. Heck, if you live close enough to me, perhaps we can run together every now and then. I’ll try to release at least one blog entry each weekend leading up to the race. I hope you’ll find the journey to be interesting, entertaining and helpful.

Note: You can access all entries in this series by clicking the "run=win" label in the Categories section to the right side of the main blog page.

Friday, November 3, 2017

Event Report: 2017 St Pat's 24 Hour

Event Report: 2017 St Pat's 24 Hour
St Patrick’s County Park (South Bend, IN)

This report is written in two parts: a review and my personal reflections. If you’re considering this race and just want basic facts, feel free to reading just part one.

* * * Race Report * * *

About the Race
The race is organized by two wonderful ladies as a fundraiser for a friend of theirs with ALS. I believe this was the tenth year for the event, and it is held in high regard by many I know who have ran the race.

There are three events to choose from: 6 hour, 12 hour and 24 hour, all of which start at the same time: 8 am.

When I arrived to pick up my packet, one of the directors warmly addressed me by name! I’d never met her before, but because I’d posed a question on the Facebook page, she recognized me from my profile photo. She made a very good first impression. Overall, the staff does an amazing job, and treats the runners like family.

The park which hosts the race is open prior to packet pickup, and on-site camping is permitted (free with your registration). You can begin setting up your space (first come, first served) before packet pickup begins at 6 pm. You have the option to pitch a tent on the grounds or set up an area inside the barn (a large building at the start/finish area). Be forewarned: if you choose to spend the night onsite, it might difficult to sleep due to all of the activity in the main staging area.

Along with pickup, there’s a catered pasta dinner. It was good, quality food.

The Course
The course is a 3.1 mile loop. It’s fairly flat and wide. It’s also very well maintained, with no fallen trees or other unnecessary obstacles. About two-thirds of the course is a packed trail surface that winds through the woods. While you need to be alert for roots and walnuts, you can generally move at a nice clip through these portions of the course.

Most of the remaining course is wide and grassy with a small paved portion near the start/finish. There is only one hill of consequence, but it’s not obnoxiously steep. There are plenty of loose rocks on the ascent, so it’s always prudent to walk up the hill.

The course is very well marked. One nice touch was the use of glow sticks as course markers as it got dark. I’d never seen this in a race before, and I really, really, really appreciated it. It made the course so much easier to navigate in the dark.

As you cross the finish line, a timing computer is set up near the aid station where you can check your lap count. Laps count as 3.1 miles, even though my Garmin routinely showed a slightly shorter distance. Make of that what you will.

They set up a quarter mile out-and-back track you can run repeatedly over the last half hour of each race. This is a nice bonus as many other timed races do not offer such an option.

I’ve certainly ran my fair share of foul weather races this year. This was not one of them, as the weather was simply gorgeous. It climbed into the low 70’s at the highest temperature and into the 50’s at the lowest. It was mostly cloudless with a light breeze. I suspect the course would have been significantly more difficult if there had been rain (especially the hill).

Aid Station
The is one full service aid station at the start/finish line and an unmanned water-only station about two-thirds of the way through the loop.

The main aid station has to be seen to be believed. I’ve never seen anything like it. It was well stocked with the standard fare (chips, fruit, gummies, PB&J, etc), and some higher-end not-so-standard fare (sandwich wraps, jelly/rice balls, etc). The complementary energy drink was Heed, which I’d never tried before, so I stuck with Tailwind. As it got later into the day, a variety of warm soups were available as well. If you’ve seen it at an ultra, it was probably available at this aid station. Additionally, it was always adequately staffed by eager and helpful volunteers who refilled water bottles, etc.

While the variety was appreciated, what made the aid station so unusual was that virtually everything was served in individual containers. For example, oatmeal/PB balls came in little cups with lids, and PB&J segments were wrapped in foil. This made it easy to take it with you since you could cleanly stash it in a pocket/vest/etc. There are plenty of trash cans along the course, so you never have to carry trash with you for very long.

I would give this aid station a rating of four … as in “The Four Seasons of Ultra Aid Stations.”

Your pre-race packet has all the race swag you’re going to get, which includes a long sleeve cotton t-shirt, a branded beer mug, a branded pair of knit gloves, a can of beer, and a bottle of maple water. As swag goes, it’s on the light side. There are no finisher medals.

At packet pickup, items from previous year’s races, including dri-fit shirts, hats and more, were available for purchase. I suspect swag varies a little each year, so it’s a good idea to check the site’s event info before the race if you want to know ahead of time what you’re going to get.

Personally, I’m fine without a medal. The race was a good value without it. I knew the race was a fundraiser, and adding things to the swag bag increases the cost of the race.

Awards are presented to the top two male/female finishers in the six hour event and the top three male/female finishers in other two events. I’m not quite sure what the awards are, but it included a large bottle of some sort of alcohol. If you don’t drink alcohol then the alcohol-centric swag/awards will be less appealing to you.

Review Summary
If swag is really important to you (ie, you’re a bling whore), then this might not be for you; however, if you’re looking for an ideal racing experience, rest assured that the race directors do not skimp on the race experience itself (ie, the course markings and aid station fare are top notch). I confidently state that this is a well-organized race with awesome volunteers on a beautiful course. I was challenged and I found the entire experience to be thoroughly rewarding.

I highly recommend this event.

* * * Personal Reflections * * *

One of my goals for 2017 was to run twelve races of marathon or longer. Prior to St Pats, I had completed ten (marathon = 3, 50k = 5, 50mi = 1, 12hr = 1) and had another 50k on my calendar. I still needed one more race.

I was also hoping to set a distance PR. In 2013, I ran my first half. In 2014, my first full. In 2015, my first 50k. In 2016, my first 50mi. In 2017, I wanted to notch my first 100k. With the year coming to a close, I was running out of nearby 100k options. I chose to run St Pats as if it were a 100k with a 24 hour cutoff, yet my time goal was to be under 18 hours (which is a fairly common cutoff for a 100k).

Another factor in choosing St Pats is that several Ignite and 3RUR teammates would also be running St Pats. I knew I could count on these teammates to encourage and support me, but I had no idea how strongly they would come through in this way.

I was fortunate to carpool with Brad Compton again. We’ve done this before, and it is always such a blessing to spend time with Brad. He has run at St Pats multiple times and is a wealth of knowledge (not just in general, but also specific to this course). He is a wonderfully pleasant person, and one of the reasons I had such a successful weekend.

The Team Concept
I’ve ran most of my races solo. Even when I know people who are also doing the event, I tend to be pretty solitary. I’m not complaining. I’m kind of wired that way and I enjoy the solitude. This race would be different because about 30 people were there from the Ignite Ultra Team and the Three Rivers Ultra Running (3RUR) Team. I a fortunate to be a part of both groups.

I thought I’d see them on the course (ie, get passed by them), chat briefly if we met at the aid station, and perhaps I’d even share a few random miles with someone every so often. I was wholly unprepared for the different experience it is to truly be part of a team.

First, several team members were there in a support capacity. They came with a specific objective, but were generally available to do whatever they could to help. For example, Jason Richardson and Jared Newhard were there to crew for Suzi Swineheart. While Suzi was their primary concern, whenever I came through the aid station they were always there to help. One would grab my water bottle and fill it, while the other talked me through my last loop and offered a suggestion or two. They’re both experienced ultra athletes and could tell better than I when I needed a salt tab or other things like that. There were several other teammates I saw throughout the event that similarly helped me out.

As great as these teammates were, Tiffany Kravec was on a completely different level. She was there to crew for Mike Else, but always had time to help me out. She really took good care of me and her kindness caused my eyes to water more than once. She monitored my food intake and made several “suggestions” throughout the race that kept me going. She taped up blistered feet several times, and that right there is amazing. I mean … who does that? This required removing dirty, sweaty, smelly shoes and socks, cleaning my feet and then applying the appropriate bandages in the right places. I think it says a lot about a person’s character when they’re willing to clean another person’s feet. Tiffany drew upon her own experience and knowledge in just the right way each time I needed it. Sometimes, it was in the form of a gentle question, and other times it was a stern “now go!” Either way, she did a fantastic job helping me amidst her many other duties.

And then, there was Pat Quinn. I’m going to struggle to put all this into words, but I am so incredibly thankful for what he did for me. He was there to crew/pace for someone else, and due to unforeseen circumstances, he wouldn’t be needed to do that. As I completed my 16th lap, he asked if I had a pacer and that he was available and interested in helping me out. I had never ran with a pacer before, so I didn’t really know what it was like. I was also a wee bit intimidated, because Pat is an accomplished runner far beyond my own ability. I tenuously agreed to run with him starting on my 18th lap (mile 52.7).

I can say that as nervous and intimidated as I was by the thought of Pat joining me, it was a completely silly way for me to feel. He did absolutely nothing to heighten my insecurity, but it’s easy to let weird thoughts get into your head. I am so grateful for his patience and kindness.

Pat is not only an experienced ultra runner, but he is also an experienced pacer. He talked to me, made several very helpful suggestions, refilled water bottles, fetched appropriate food from the aid station, carried extra food for me onto the course, and so much more.

Prior to Pat joining me, my pace had slowed to about an hour per lap. For the first three loops he ran with me, my pace improved over five minutes per lap. He pulled something out of me than I did not know I had. He was aware of my goal (100k in 18 hours), and he got me to that point at 16:44! I did not even dare to think I could complete my goal distance in that time.

Once I hit that goal, Pat encouraged me to keep going. After all, I still had seven hours left! I was very happy with my accomplishment at that point, and I felt like a burden had been lifted. I was willing to continue, but I was also quite content to shuffle along at a much more sedate pace. I managed to complete three “bonus” laps.

On my last lap, I was definitely moving quite slowly, and Pat was worried enough about me to walk the course in reverse to find me, which he did a little less than a mile from the start/finish line. I was uninjured, but completely exhausted. I can admit that seeing Pat caused a few more happy tears (seriously … I had never bawled during a race before, but this one brought out so much emotion). Pat walked me in and I shut it down at 71.3 miles. I had been moving for over 21 hours.

Another cool component to running a “short looped” race with a team is that I saw teammates often. It was neat to see Mike, Brad, Suzi, Brenda and others so many times. They always had a kind word when they passed me. As they’d disappear ahead of me, I’d think, “Dang, how cool is that I’m on the same team as those awesome runners!” It was a bona fide boost throughout the entire event.

I’ve already said a lot about the value of team on this race, and I could keep going on and on about it. Suffice it to say, this was my first real team experience, and it was incredible.

My Performance
Overall, I think this was the finest race I’ve ever run. It was a good, strong race.

Initially, my plan was to run/walk using time intervals, but after a couple of loops, I decided to switched to using landmarks to make a switch. For example, I would walk from the start/finish area to the first turn, and then run/jog to the first lengthy stretch of grass, then walk until the trail ducked back into the woods, then walk until … you get the idea. With such a short loop, it was easy to remember the course and make “on the fly” plans for my intervals.

Through the first nine laps, I was averaging about 40 minutes/lap. Over the next nine laps, my pace dropped to about 60 minutes/lap. Some of this slower pace was intentional because it was a hotter part of the day, and I didn’t want to wear myself out in the heat and have nothing left in the tank for the night. Tiffany had also insisted that I slow it down, and she can be very persuasive.

When Pat started pacing me, my pace dropped below 55 minutes/lap for three laps. My last three laps were at a pretty sedate 90 minutes/lap. All that’s to say this: I started a little fast, but I never really felt labored. Pat was a miracle worker who get me moving a little faster, and then I just barely zombie walked the last bit.

When the last half hour started, I resumed my zombie shuffle for three of the quarter miles loops, which was enough to push my final total to 72.05 miles ... a distance PR by over 20 miles!

My 50k time was 6:48. My 50mi time was 12:54. My 100k time was 16:44. That was very close to a PR for both 50k and 50mi.

In the “Completely Random” category: several times throughout the race, the word “analgesic” popped into my head. For whatever reason, I think it’s just a fun to say word. Go ahead and say it out loud right now while you’re reading this, and you’ll probably chuckle. It’s just that kind of word.

Overall, this worked out really well, in large part due to the expert care provide by my team. I had very little experience with salt tabs, but think they made a significant difference.

Around 18 hours, most foods did not sound palatable. It just didn’t sound good. Maybe I could have ate it, but the thought of even trying did not sound like it would go well. Soup was about all that I wanted to eat at the point, and it went down easily.

Lessons Learned
The value of team cannot be overstated. Having never really experienced it before, I am in awe of how much better the experience is when a group of people are pulling together. I am so appreciative of the many kindnesses shown to me over the weekend. I’ve mentioned several names, but many more could be mentioned. I’m so thankful, and I look forward to working as a crew/pacer for some of them in the near future.

Because I was unfamiliar with the course, I took four different pairs of shoes (three trail, one road). I ran the first 15 miles in a basic trail shoe before switching to road shoes (Under Armor Bandit 3). It's lightweight with a lot of cushion (similar to minimally cushioned Hokas). I wound up running about 50 miles in these shoes before switching back to trail shoes. While I love my Salomon, they're heavier that the Bandits, and I think wearing lighter shoes helped I know I couldn't have done this if the weather weren't so cooperative, but in this situation it worked out perfectly. Before making the switch to road shoes, I talked with some of the ultra vets who confirmed that it was a worthwhile idea.

I have never treated blisters or chaffing in the middle of a run. I probably wouldn’t have done it on this race either if I had been by myself. Tiffany, Pat, Erin, Jason, and the others were always asking questions, and by treating these type of problems early enough in the race, they were not a major problem later in the race. I escaped from the weekend relatively unscathed: simply exhausted, but injury free. I was very fortunate.

One of the many insights Pat shared with me was the value of using this race as a litmus test for a 100 mile race. I’ve entertained the thought of attempting a 100 miler, but have doubted whether or not I had the ability to do it. Continuing to run past the 62 mile mark gave me valuable experience that I couldn't simulate with training runs. I am now more confident of my ability to complete a 100 miler than I was before St Pats.

Something interesting from the experience: Pat pointed out to me that I seemed like I was moving with determination and grit prior to 62 miles, but once I crossed that threshold, I had given up that edge. This was not to denigrate my performance, but to point out that as long as I had an objective in front of me, I was capable of more. Once I passed the threshold, I lost a powerful motivator. Pat pointed out that if my goal had been “run for 24 hours” then I would have been able to attack those last several hours with more strength. This is really insightful and I immediately realized the truth of his analysis.

Overall, I am so pleased with this race. The course, the volunteers, the weather, the friends … everything lined up perfectly. I couldn’t have scripted a better experience, and I was privileged to have so many blessings in such short succession. While I signed up for a 24 hour race, I came away with a lifetime of cherished memories.