Downloading the Kids Doodle App

Waiting for coffee to cool and weather to warm

After Finishing a Run in the Cold

Groceries for the week ahead

Paying Bills

Comment from a Facebook "Friend" of Earlier Doodles

Ice Skating with my Family

Tortellini with Italian Sausage

Goodnight ... zzzzz...zzz

All Doodles made with Kids Doodle, from the Amazon Appstore for Android

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EMS professionals are challenged to balance work, family, and other obligations while also staying or striving for mental and physical fitness. The Everyday EMS Athlete is a regular column to recognize and learn from other EMS professionals that are setting and meeting fitness goals. This edition was contributed by paramedic and ultra runner Brandon Mulnix. 

Brandon Mulnix, Everyday EMS Athlete

Q: What is your EMS job? 

I am a Field Supervisor with Montcalm Country EMS in Michigan.  My duties include being a paramedic when need be, but mostly equipment, supplies, and maintenance of our 9 Ambulances, 13 Rescues, and other staff vehicles.

Q: What are your athletic pursuits and goals?

My ultimate goal is to maintain a healthy lifestyle.  Along the way I want to complete:

• 50 Ultra Marathons in 50 States
• Run across the United States
• Complete a bucket list of races that include: Leadville 100, Western States100, and at least one 100 miler in less than 24 hours.

Q: Do you have a race, lifestyle changes, or other accomplishments you are particularly proud of?

In October 2009 I could not run a mile with my daughter due to being over weight and way over lazy.  On November 1^st of that year I weighed in at 270 pounds and started a journey of health and fitness that I hope doesn’t end.  My goal was simply run a marathon in the fall of 2010.  On the way I finished my first Ultra Marathon of 50K.  Since running the fall marathon, I have went on to run 6 ultras finishing 5 of them.  The longest was the Burning River 100 miler which I finished in a dream time of 26:46 (3 hours faster than expected).  My hardest accomplishment to date was not running 100 miles, but running 50 miles with my jaw being wired shut – See Article Here.

My jaw was wired shut from a car accident that happened on my way home from work in February 2011, and after the initial surgery and recovery I had to be wired a second time after the titanium plate in my jaw broke.  So I made the most of it, by running the races that I had already committed to.

Finisher: North Country Trail 50 miler

Q: Can you share a few tips to help other EMS professionals to set and accomplish fitness goals? 

EMS all to often stands for Earn Money Sitting.  I decided to make a choice in 2009 to change that to Earn Money Sweating.  While sitting in parking lots around our county I made the choice to get out and walk.  I found walking a set distance or time away from the ambulance and doing loops or out and back made my shifts healthier.  Using tools like LiveStrong’s Calorie counter I learned just how much “CRAP” I was ingesting everyday, and started to eat better.  I will never say I went on a diet.  I didn’t stop eating the fast food, I just made better choices and burned more calories than I consumed.

I encourage all EMS providers to stop sitting and do something.  Its just as easy to “Get the 411 about what’s going on” while walking around the outside of the parking lot or local park, instead of the comfort of the trucks or vans you park your ever growing rear end in.  Most companies just tell you where you are supposed to be, they usually refrain from telling you what you can do.

Set goals and stick to them.  Once upon a time you set a goal of becoming a Paramedic or EMT and you followed through for the “love of it”.  Now its time to set goals in your personal life.  Some people choose to “Run a Marathon” or simply lose 10 pounds.  I found by just trying to lose weight I could find it again to easily.  By setting the goal of running a marathon, I lost 10 pounds, became healthier, and accomplished something that nobody could take away from me.  Compare that to a diet and what have you accomplished.  Go bigger than you can imagine.  I always thought the impossible was just out of reach.  What I realized about myself was that “Impossible” is a lot farther away and every time I reach out and test my limits I find the “Possible”.  So I encourage EMS providers to reach for the impossible and finally learn what is possible in your life.

Brandon with his family

Q: Are there organizations and sponsors that support your training and racing efforts?

My journey has brought me close to a number of companies that have supporting values.  Some of my favorites are Good Gear- maker of bamboo clothing that doesn’t stink, Soft Star Shoes- maker of the minimalist shoes I wore to complete my first 100 mile race. Reading has been one of the biggest influences on my training and a few books have inspired and educated me: Barefoot Running Step by Step: Barefoot Ken Bob, Running on Empty: Marshall Ulrich, and Born to Run: Chris McDougall

Mackinac Bridge Run

Q: Do you have any final thoughts to add and how can readers connect with you?

Running is about enjoyment, not about pain.  Too many people use “Running Hurts” as an excuse to not get moving.  Running doesn’t have to hurt.  I started out like I had so many times before.  Run a few times and then the pain started in.  The enjoyment of running came when I learned how to run pain free.  It required “Backward Thinking”, but after learning the facts I took off my shoes and ran barefoot.  After a summer of stress fractures and knee pain I wanted freedom.  After taking off my shoes running has only gotten better.  I don’t run barefoot all the time, but when I do my form is corrected almost immediately.  When not barefoot I wear minimalist shoes that mimic being barefoot (not the toe shoes).  This change has resulted in healthier feet, knees, shines, and my back doesn’t’ bother me.

Brandon's minimalist shoes

If you want more info about my story, check out http://www.brandonmulnix.com or contact me on Facebook.

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Yesterday, along with Mike C., I helped my captain, Lisa, experience the thrill and challenge of an endurance event as part of the Wisconsin chapter of myTEAM Triumph.

myTeam Triumph
“myTEAM TRIUMPH is 501(c)(3) non-profit athletic ride-along program created for children, teens, adults and veterans with disabilities who would normally not be able to experience endurance events such as triathlons or road races.”

I first saw myTEAM Triumph at the 2011 Green Bay Cellcom marathon. I passed several of their teams along the route. At the 2011 Bellin Run a myTEAM Triumph captain Jenny Crain and her angel (the runner pushing her stroller) were on my heels for most of the race. Throughout the race I heard cheers from the crowd for Jenny and I knew her story well so I was pleased to be running near her. I was inspired by what Jenny was doing to experience the Bellin and the volunteers from myTEAM Triumph that made it possible.

After the race I read the local news about myTEAM Triumph, joined there Facebook page, and registered as a volunteer. There are several ways to participate in myTEAM Triumph. Team captains are persons with disabilities who would not normally be able to experience an endurance athletic event. Captains are accompanied by angels that push or pull the athlete using specially built rafts, strollers, and trailers. Volunteers support the captains and angels at the start line, finish, and in the transition area.

Volunteers Make Events Great
Every run, duathlon or triathlon requires dozens, hundreds, or even thousands of volunteers to plan, deliver, and clean-up the race. As a frequent racer I am always grateful for the help and encouragement of the volunteers. I know I need to give back and volunteer at events that I enjoy so much. Nonetheless, I don’t see myself being well suited to handing out medals or water, being a marshal at intersection, or riding a sweeper bike. myTEAM Triumph seemed like an awesome way to volunteer while also having a personal connection with a race participant and engaging myself physically in the event.

Volunteers preparing the trailer for the bike leg

Captain and Angel Training
I live about two hours away from Green Bay and was not able to match my schedule to the myTEAM Triumph training events. Ideally I would have attended multiple sessions to meet the team captains, learn about the equipment we would be using, and put in some training miles pushing and pulling my captain.

Fortunately on race day I was supported by a great partner/co-angel and awesome team of volunteers. Thus I was able to focus on doing just three things – running, biking, and cheering. If I could do it over again I would definitely take advantage of the training and recommend it to others.

Race Day
Since Lisa was our registered athlete I did not need to go to a bib pick-up the day before or morning of the race. I went directly the myTEAM Triumph tent in the transition area with my bike and transition bike. There I met Lisa, Mike, and the volunteers that would be supporting us. I also met the two other captains and their angels participating in the Green Bay Duathlon. Angels were matched based on their experience, anticipated paces, and needs of the captains.

My partner, Mike C., was competing in his 6th myTEAM Triumph of the year and 12th overall. Mike C. is young, lean, and fast. Keeping up with him would be a good challenge for me. I also was glad to have his experience and knowledge as we discussed our race strategy, switching the trailer between our bikes, and how to be efficient in the transitions. We both wanted this to be a race for Lisa complete with race pace and rapid transitions.

Pre-Race
Volunteers helped Lisa get situated in the trailer, applied placards with her name on the trailer, and readied our bikes with hitches for the custom built trailers. Lisa was padded into the trailer, secured with a harness, and covered with several blankets as it was a cool morning and she would be whisking through the countryside for the next several hours.

The myTEAM Triumph tent was set-up along the north fence inside the transition area. Our teams had ample room for bikes, trailers, transition bags, and other equipment. The volunteers were assigned roles like a NASCAR pit crew for when we would enter the transition area. In a matter of seconds to convert the stroller to trailer they needed to replace the front wheel with a hitch, fit a helmet to the captain, remove the push bar, and make any clothing and positioning changes for the captain. They were ready to push us through the transitions.

The Green Bay Duathlon is presented by Midwest Sports Events. Tip of the hat to MSE for their top notch hosting of a great event and support of myTEAM Triumph. They were top notch.

Wave Starts
The duathlon was scheduled to start at 7:30 am in waves of 50 athletes starting every two minutes. I was surprised, excited, and nervous to learn myTEAM Triumph was given wave 1. Our three captains were the fist to start. Before we started our teams were announced and we received a great cheer of support from the crowd. Racers to your marks … get set … go!

At the Start of the Green Bay Duathlon

Start of the Race ... in the lead!

And they are off!

3 Mile Run
The first run was 3 miles. We started at the edge of Lambeau Field at the Onieda Nation gate. Facing east we ran to the edge of the parking lot, turned right past the transition area, and then ran west towards the south end of the stadium. After about a quarter mile we turned south into the neighborhood south of the stadium. At about that same time I heard the next wave of runners starting. We had a quarter mile lead.

This was my first ever experience leading a race. It was a surreal feeling to have no other runners to follow. Mike and I kept our eyes open for the cones and arrows that marked the turns

At about three quarters of a mile a race official on a bike came up to us and said the leaders were only a block behind us. We moved to the outside of curve so the other runners could easily pass us. The top runners were running below 6 minute miles and we were moving just below 7 minute pace … pretty good for two guys pushing a stroller uphill. A couple dozen runners from wave one passed us, but not everyone. I don’t think any wave two runners caught us. Remember, our captain wanted a race as much as we did.

The loop south of the stadium returned back to the stadium and then took us clockwise around the stadium on Ridge Rd and Lombardi Avenue. At the corner of Lombardi and Oneida we started towards the transition area. I gave Mike a heads up that I would be using the port-a-potty in the transition area while his bike was attached to the trailer.

Transition 1: Run to Bike
Like a well oiled pit crew the volunteers jumped the wall to covert the stroller to a trailer and ready our bikes. I used the bathroom as quick as I could. Mike was already out of the transition area and was pedaling away. I made my only newbie mistake of the day (this was just my 3rd duathlon) and mounted my bike in the transition area … whoops. A combination of my own awareness and people shouting at me and I quickly dismounted and ran with my bike to the end of the transition area. We were off!

Bike 32 miles
I quickly caught Mike and Lisa and we headed east to the Fox River and then turned south on Broadway. Our route took us south to Wrightstown on the east side of the Fox River and then north on the west side of the river back to Lambeau Field.

The southern leg was into the wind and traveled through an undulating combination of neighborhood roads, town roads, county highways and state highways. I tried my best, using our shadows, to give Mike a wheel to draft off of. I had a hard time adjusting his accelerations on the downhills and decelerations on the uphills.

Lisa and Mike during the Bike

Our top speed on the flats was about 18 mph and significantly slower on the uphills. Thus lots and lots of bikers passed us. Almost everyone that passed offered words of encouragement to Lisa and praise to us. It was wonderfully uplifting to hear people cheer for Lisa.

The most challenging part of the bike route is the climb up the bridge over the Fox River in Wrightstown. Mike and I had agreed to split the bike into two 16 mile segments. The bridge came into sight just as we passed the mile 16 marker. Mike wanted the challenge of riding the uphill and I wasn’t about to stop him :). Mike really crushed it going up the hill. No one passed us on that uphill ride!

Just after the top of the hill we made a fast switch of the trailer which hitched to my seat post. I started in my smallest chain ring and slowly accelerated away from the curb. Once I got up to speed it was fairly smooth, but every bump in the road or small climb made me aware of the extra weight I was pulling. Mike did a much better job of using our shadows to give me a wheel to draft. I also had the wind behind me and the continued support of other racers passing us and my family came out to cheer us on as well.

As I rode I tried to find the balance between pushing hard and making sure I had enough left for the final one mile run. Over the last couple of miles we had many fewer people pass us and I even thought we might be able to catch a few of the people that were in front of us, but the final mile to the stadium climbs just enough to remind me that I just needed to keep it steady and get us to transition.

Transition 2: Bike to Run
I remembered to dismount when we entered the transition area, but then struggled to pull my bike and the trailer over the double speed bump timing mats. We ran to the myTEAM Triumph tent and the volunteers quickly went to work on converting the trailer to a stroller. By the time I had my shoes changes, helmet off, and gloves off they were ready.

Volunteers transition Capt Emily from Bike to Run

Run 1 mile
The second run and final leg of the event was a one mile run. A shortened version of the previous course out of the south end of stadium parking lot and around a block of houses before running back into the parking lot. In the first quarter mile the route climbs slightly. On the climb I felt some tightness/cramping in my left calf. Mike suggested we switch sides. I was pushing on the right and he was on the left. We switched and the cramping went away.

Then we put the hammer down!

On the one mile run we cruised past at least 15 other athletes. Lisa was cheering with delight as we picked off many runners. And everyone offered a cheer for Lisa as we passed them by. Again the support of the other athletes for Lisa was just tremendous.

The run ends with the same hill we just ran up. Now going down we were chasing the stroller and going all out for the finish line.

At the finish line our volunteers and Lisa’s family were cheering loudly. Lisa was quickly given a finisher’s medal and we all posed for lots of photos.

Team Emily starting the final run

Post Race
After the race we enjoyed the fellowship of myTEAM Triumph volunteers, family, and friends. We cheered the other teams through the transition and across the finish line.

Lisa receiving her award and thanking the other athletes

Results by the Numbers
Lisa’s official results:
Run 1: 27:16 (7:05 minutes/mile)
T1: 1:48
Bike: 2:01 (15.8 miles per hour)
T2: 2:05
Run 2: 6:57 (6:57 minutes/mile)

Results by the Heart
This was an awesome experience. I will definitely be doing more myTEAM Triumph events in 2012. It was great to contribute to someone else’s experience and be part of a true effort to help another athlete achieve success and experience an endurance event.

Me and Mike after the race

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The forecast for my 6 mile tempo run this afternoon:

With wind gusts in the 30s and a steady rain I had a couple sections that felt like I was running into a fire hose.

I persevered, met my goal time, and finished wet, cold, and satisfied.

Tempo runs are my favorite because:

• manageable distance
• 10k or better race pace
• don’t need to carry food or fluids
• see a lot of trail/road quickly

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Throughout the month of September EMS, Fire, and Police bloggers have been Kilted to Kick Cancer with the purpose to raise awareness of Prostate and Testicular Cancer. Starting at EMS World Expo EMS Bloggers and personalities the Happy Medic, Ambulance Driver, and many others have been kilted and encouraging their readers to be Kilted to Kick Cancer and donate funds.

Find more information at the official Kilted to Kick Cancer website as well as the Ambulance Drivers Files Kilted to Kick Cancer page.

You Can Participate

You can participate in Kilted to Kick Cancer by wearing a kilt, talking about the risks of prostate and testicular cancer and the importance of screening, and donating to research to find the cause of and cure for cancer.

Me in a Kilt???

I don’t own a kilt. Honestly it sounds a lot like dressing up and wearing a coat and tie. I am lucky that my with job and home office I can wear sweatpants 300 days a year.

I told my wife about Kilted to Kick Cancer and suggested that as an EMS blogger I might get involved.

“How?” she asked. Already with a strong sense of trepidation in her voice.

“Well some of the other guys are having fund raising contests.” I replied.

“What is the contest,” she asked.

“If they raise a certain amount of money they will do something.”

“And what would you do?”

Long pause…

“Well instead of wearing a kilt maybe I could run the October 1 Nekoosa Ambulance Run the Pumpkin 5K in a Skort,” I offered.

Note: a skort is a combination short/skirt most often worn by female runners.

“Ummm … no,” was her quick reply.

Of course her quick dismissal of my ideas has a) increased my interest in executing said idea and b) emboldened me to ask you, dear readers, how much should I set as the challenge. If I can raise $$$ for Kilted to Kick Cancer I will run the 5k in a skort.

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After Finishing

On August 27th I competed in the 2nd annual Run, Bike, Unite Duathlon for the Portage County, Wisconsin United Way. This was my second ever duathlon. My first was the Run, Bike, Unite one year ago.

(note: EMS World Expo 2011 came right after the duathlon so this race recap is a year over due)

Preparation
Because I am in the midst of training for the New York City Marathon I didn’t do any duathlon specific training. I simply have been running 3 to 4 days a week and cycling 2 to 3 days a week. Ideally I would have done some bike and run workouts, as well as practicing my transitions, but I didn’t.

We picked up our race packets the night before the race from the G1 level of the Sentry Insurance building. One new thing for me was the timing chip was embedded in the race bib. No separate timing chip to wear on my shoe or around my ankle.

Transition Area in G1 Parking area of Sentry Insurance

Transition Area
This year the course featured a new transition area location which slightly modified the course distance. Last year the transition was a dry and dusty field/overflow parking area adjacent to the start line. It was bathed in full sun and challenging to get in and out of through two narrow gates.

For the 2nd annual race the transition area was moved up the hill to the G1 parking area of the Sentry Insurance building. The iconic Sentry Insurance building is positioned atop a hill and built like a bunkered fortress. The G1 level is technically ground level – the top of the hill – and has parking levels below and office floors above. The transition area spanned the northern portion of the parking structure. Because of the building above it much of the transition area was shaded. But to access the transition area required 0.2 miles of uphill running (end of run 1) and 0.2 miles of hill running (end of bike) to reach the transition. It is a long and gradual hill, but tough to reach the transition at max running or cycling effort.

Finish/Start line and entrance/exit to ramp to transition area

Technology Failure
I usually run with just a Timex Ironman so as not to be puzzled by GPS differences with measured course distance. For reasons I don’t really recall I decided to race with my Garmin 305 forerunner watch. During my warm-ups I had trouble connecting to a satellite. I eventually connected, but the paces during my warm-up running seemed off. As I did some final stretches and jogging in place in the final minutes before the start I noticed my watch was asking “Have you moved more than 1000 miles?” No. I answered no and thought nothing of it. A few minutes later as I rounded the first corner I looked down for my pace – blank! The watch had disconnected from the satellites and was still disconnected. Thus I was reduced to just comparing the time since start to the race mile markers. Oh well.

Wave Starts???
The race start order was individual men at 0830, individual women at 0832, and teams at 0834. I am not sure how this makes sense. I imagine some of the fastest women are frustrated passing slow men and the really fast team racers make lots of passes. I also think many team racers infiltrated the men’s wave as I noticed several leg 1 runners tagging a new racer in the transition one. Oh well. It didn’t really impact me.

Looking uphill to the transition area

Run 1
The first run was 2.2 miles. The start line was on the west side of the road but in the first 25 meters the course shifted to the east side of the road. Unfortunately there were still several cones blocking the shift so it was an exciting sprint out. The course is a “P” shaped loop through a quiet residential subdivision. Because of my watch problems I don’t have accurate splits. Only some vague memories. I ran the first mile in about 6:35. At about the 1.25 mile mark the course takes a 90 degree right, allowing me to see the runners in front of me. I counted about 20 runners spanned out a fair distance in front of me.

The second mile ended just after the turn up the hill to the Sentry Insurance and the transition area. My split there for the 2nd mile was about 6:40. I finished the first 2.2 mile run leg in 14:40 (average pace 6:45/mile) which was the 22nd best run time for the first leg. It was a relief to run into the shaded transition area, even though the race temp was relatively cool. I felt good about the first run, but not so good as I got on the bike.

Transition 1: Run to Bike
I wear orthotic inserts in my shoes. Moving the inserts from my running shoes to my cycling shoes caused me a bit of fumbling. On a whim I decided to jog out of the transition area without fastening the Velcro in my shoes. I secured the Velcro, three per shoe, as I cruised down the hill from the transition area. I don’t think I gained any time doing this, but I don’t think I saved any time either. In a perfect world I will learn to run out in my socking feet and get my feet into my shoes which would already be secured to my pedals. Transition time 1:38. Next year.

Bike 12.5 Miles
The bike leg is a large figure eight loop on rural roads north of Stevens Point. I had a really hard time finding my rhythm, probably because I over-extended on the run. I was riding my Trek 2.1 with a standard road riding set-up. I was only passed by other male riders that were on tri specific bikes – aero bars and disc wheels.

I tried to do some riding in my drop-outs but had a hard time keeping my breathing regular in my most aerodynamic position. I rarely ride in the drop-outs and race day was not time to get used to it. Note to self: do more riding in your drop-outs. I rode the second half of the bike with another rider at my side. Because of the no drafting rule we just rode even for about 6 miles. Pulling into the transition area I was both disappointed and pleased to see him tag-off with a team mate that did the run.

During the run I drank about half a liter of gatorade. There was a modest WNW wind which had minimal impact on the ride. I finished the bike in 34:52, 21.5 mph.

Transition 1: Bike to Run
Like the run, the last 0.2 miles of the bike uphill into the transition area. The race leaders were on their way down the hill as I was on my way up. Instead of pulling my feet out of my shoes I unclipped from my pedals and tried to jog to my waiting gear. I was pretty wiped out from the bike ride. I quickly found my gear and began to change shoes — not as fast and easy as I would have liked it to been. I also kept reminding myself – take off your helmet! I didn’t want to run out of transition area still helmeted. On the way out of the transition area I noticed the first place female competitor entering the transition area (recall she started 2 minutes behind me). My transition time was 1:31. I am not sure how it was faster than the first. It sure didn’t feel faster.

Run 2
The second run started by descending 0.2 miles from the transition area. I had a hard time getting rolling to a high leg turn over. At the bottom of the hill we turned south towards and through the Schmeekle nature reserve. Just before the nature reserve, probably 0.5 miles into the run, another runner came up along side me. His presence was just enough to get my to shift up a gear. After entering the reserve and turning east I was passed by the top female racer. This was the additional incentive I needed to shift up a gear and continue to chase her.

The second run leg was complicated by a variety of surfaces – asphalt, concrete side walk, compact crushed granite, lose crushed granite, hard pack trail, freshly covered wood chip trail, and boardwalk. On one of the trail sections the top female, just in front of me, rolled her ankle on a rock or tree root and nearly took a header into the woods. Somehow she recovered and kept moving, but just a little bit slower for me to catch her and pass. She passed me one more time before we left the woods, but I found a little extra boost on the last quarter mile to finish well ahead of her … or she was slowed by her injured ankle.

My second run was a woeful 16:32 (7:31 mile pace). I am pretty sure my second mile and final 0.2 were faster than the first mile but because of my watch foibles don’t have the proof.

Crowded Finish Line
The finish line was the same as the start line which normally is OK, but crossing the finish line immediately put finishers running north into the flow of cyclists heading south. So is my hypoxic state I had to figure out how to get out of the way of cyclists and runners just entering the run course. I am sure this will be addressed in the 2012 configuration of the course because over the next few minutes it got much more congested and dangerous.

Final Stats
I finished 16th overall and 8th of 53 in the 30-39 age group. I had the 8th best run 1, 6th best bike, and 10th best run 2 in my age group. The finishers ahead of me we were 30-45 seconds faster in the transition areas.

Closing Thoughts
1. Practice transitions
2. Learn to mount and dismount bike with shoes attached to pedals
3. Upshift faster on the 2nd run leg
4. Consider a tri-bike, searching CraigsList.org now!

My tri-top for this event was supplied by Road ID – makers of excellent identification products for endurance athletes. Find out about their products and education materials for First Responders.

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It was a hot weekend as I busily prepared for EMS World Expo where it will be truly hot.

Three things that made this weekend a scorcher.

1. I participated in the Portage County United Way Run, Bike, Unite Duathlon. I was very pleased with my 16th overall finish which include a blistering (for me) 2.2 mile first running leg at 6:40 pace. Full race recap to come.

2. The US Pro Cycling Challenge was awesome to watch on television. The final stage roared through Denver and Levi Leipheimer, my favorite pro cyclist, was the overall winner.

3. The grease trap under my gas grill caught on fire Friday night. Fortunately, I had already removed fresh corn on the cob and a giant sockeye salmon fillet that had been hand delivered to our home by friends from Alaska before the fire began. Flames were roaring from under the grill and up through the burners. I was able to turn off the grill and gas and then had to use a fire extinguisher to vanquish the flames. Fortunately my grill is on a brick patio and well clear of the house. Pull, Aim, Squeeze, Sweep!

But the hotness of my weekend is nothing compared to the heat I will experience in Vegas when I step off the plane this afternoon. Today’s high is double the temp I woke up to this morning. Bring it!

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Saturday June 11 I ran the Bellin 10K race in Green bay, Wisconsin. This was the 35th running of the Bellin and probably about the 5th time I have participated. The Bellin 10K race is named after the Bellin Hospital/Health System and benefits the Bellin College of Nursing. In recent years it has grown to be one of the largest 10K races in the United States and features a prestigious field of elite runners and past champions.

Post-race photo with Amanda

Green Bay – Road Racing Mecca
Green Bay is known for the Green Bay Packers, the NFLs premiere franchise and only community owned team (disclosure: I am a stock holder). Green Bay is also known widely in the running community for the Cellcom Marathon (see my 2011 race recap). Green Bay is my hometown and about 2 hours east of where I live now. Events in Green Bay allow me to spend time with my extended family and reconnect with life long friends. I raced Saturday with other runners I have known since grade school.

The Bellin, like the marathon, is mostly run on tree lined residential streets and receives fantastic community support. I like, the more than 18,500 2011 registrants, enjoy the easy access to the race start/finish area, strong crowd support, and smooth race day logistics.

Registration and Packet Pick-up
Friday night packet pick-up is co-located with the athlete’s village, kids race, and expo in Astor Park. This was the first year I picked up my own packet which I usually have deferred to my brother-in-law. We arrived just before closing (8 p.m. which seems a little early), but after the kids race had concluded. We were able to park less than a block away and walk right to our alphabet letter. Based on the size of the t-shirt pile it looked as if most of the other racers had already come and gone.

A Family Tradition
The Bellin is a tradition for many families. In addition to me, my wife, sister, and brother-in-law where all running. We were also joined by the next generation. My niece, age 8, had been participating in a school based running program for the last two months and was prepared to run her first 10K Saturday morning. While we raced my parents cheered for all the racers with my kids and my nephew.

Future Bellin Runner Modeling the 2011 T-Shirt

A Real Kids Race
The Bellin 10K organization facilitates a school based kids running program. Volunteer coaches, like my sister, lead three days of running a week for grade school kids. Her group of 15 kids built their strength and endurance for the Bellin. Their longest training run was 4.5 miles and all of the kids in her group went on to finish the Bellin.

Grade school kids post some incredible times. The top finisher in the 1 to 9 year old group was 44:07! The top 10 to 12 year old make ran a 38:13! He was 134th overall.

In addition to running great times, the kids add amazing energy to the race. They zip across the road to run through sprinklers, high five with spectators, and receive loud cheers from the fans.

Race Morning
We car pooled to the start area with my sister, her husband, and my niece. They were meeting their running group at 7 a.m. so we arrived an hour before the start. This is a little earlier than I would normally arrive so I had extra time for some light jogging and several visits to the port-a-potty.

As we walked to the start area we were followed by a woman being pulled by an obese golden retriever. The dog had such horrible breath we had to run half a block to be well in front of her and the stink dog.

We scoped out the start corrals – seven in all. Corral assignments are based on runner self selection based on anticipated per mile time. Corral 1 is for <8 minute miles. Corral 2 is for <9 minute miles. Strollers and walkers in the back corral.

Plenty of seats! I was lucky that I did not have to wait in line for a port-a-potty x 3. I heard a volunteer say their were 500 port-a-potties in the start area which worked out in my favor.

I had one brush with fame while waiting to start. I saw Sarah Reinertsen, from the Amazing Race, warming up and stretching in the elite and VIP area. Fans of the show will recall she is an amputee that competes in triathlons. I either didn’t see or didn’t recognize any of the other VIP athletes.

I was in my corral by about 7:45 and worked my way forward to be about 1/3 of the way to the front. The corral 1 is a real mix of ages, experiences, and aspirations. Lots of worried moms whispered last minute instructions over the fence to their young children that were running solo while veteran runners reconnected with old friends.

The Start!
The wheelchair racers start at 7:53. Since the start has a gentle uphill, standing on my tip-toes I can see them push away in the distance. Next the national anthem – always a saxophone soloist – and then the introduction of the elite runners.

The race starts and finishes on Webster Avenue which is divided by boulevards. The first two blocks are run only in the southbound lanes making the start fairly congested. After seperating from the shared road with the finish runners spread across all four lanes of traffic and most runners merge to the northbound lanes running south.

The first two miles are run on Webster Avenue which gently climbs. This was the first year I didn’t see a runner take a header on a boulevard curb. This could be a function of the corral starts and me being further up in corral one.

One of my goals at the start was to run my own race and not get swept up in the excitement and go out to fast. At the same time I couldn’t dilly dally and go to slow because there isn’t enough distance to make up for a slow start in a 10K. After a bit of weaving for the first half mile I found a good line and settled into a groove.

Mile Splits
Mile 1 6:52
Mile 2 6:47
Mile 3 6:37
Mile 4 6:58
Mile 5 7:07
Mile 6 6:59
Finish 42:49

After steadily climbing for the first two miles, mile 3 is almost all down hill. The route turns east on to Green Avenue and descends quickly to a fast flat section that leads up to the turn back north. Green Avenue has lots of crowd support. On the downhill I was passed by a lot of runners. Some that I caught on the flats and some that I never saw again.

Mile 4 and 5 – ughhh. For me mile 4 is always the hardest mile. This year we turned into the wind at the start of mile 4. If it is sunny this is the mile that has the least shade and most of the mile is gradually uphill. These miles also features a gentle S curve and 5 ninety degree turns.

Mile 6 also has several turns and climbs to the same elevation as the start area. Specatator support really ramps up as fans can watch mile 1 walk a block and watch mile two. Most of mile 6 is run north on tree lined Clay Street. This street is fairly narrow and I imagine it might become problematic to keep Clay Street in the route if the field continues to increase.

The final 0.2 features a left turn followed one block later by a right turn to the finish line. Going around the final turn the runner on the inside of the corner drifted out from the corner, kicked me in the shin, and then gave me a mean look as if I was to blame for her not holding her position. I momentarily thought about checking her into the fence, but then thought better of it.

myTEAM Triumph
The Bellin Run is one of the events for myTEAM Triumph, a unique organization that partners adults with disabilities with runners. The running “angels” push the team captain in a custom stroller. The myTEAM Triumph athletes started with corral one so I was able to see and cheer for many of the teams. The team captains received great support from the crowd. One of the team captains, Jenny Crain, was a past Bellin winner and a top American runner in the New York City Marathon. Jenny was hit by a car while running several years ago and suffered a devastating brain injury. Jenny and her team angel Elva Dryer were near me the entire race. It was great to hear the crowd yell hello to Jenny and support Elva.

Clearing the Finish Area
The Bellin features a long walk of several blocks to the finish area. During the walk back to Astor Park runners are offered bottled water, a race medal, and snack bag. At the Astor Park athletes village additional water and gatorade is available.

I was able to find a spot on the fence to cheer the thousands of runners and lucky enough to see my wife, several good friends and my niece run by.

A Great Day to PR
With cool temps and cloudy skies it was a great day to PR. My time was a new PR. My wife also ran a PR. My niece was the champion of all. In her first 10K she ran without stopping and finished in just over 1:07! A new PR!

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For the first time I completed 50 miles of running in one week. Keep in mind I didn’t just jump out of bed a week ago and decide I would run 50 miles. I am the midst of training for my 6th marathon – Green Bay in May. For the previous marathons I did either a 3 day or 4 day a week training plan. Both worked OK, but I wanted to try something different. My current training plan has me running 5 days a week. Four days on, rest/cross training day, long run, and rest day.

Week in Review

Monday – 5.25 miles, 7:47/mile

Tuesday – 10 miles, 7:55/mile

Wednesday – 5.2, 8:01/mile

Thursday – 10.25, 8:10/mile

Saturday – 20.05. 8:30/mile

Saturday I could definitely feel the heaviness in my legs. The week before included a 20 mile run so I essentially did two 20 mile runs in 8 days with 30 miles of running in between.

With about eight weeks until the marathon I am feeling good about my endurance and my running pace. Between now and race day my goals are to lose a couple more pounds, stay healthy, and increase my speed. I am projecting to run the marathon at an 8:00-8:15 per mile pace which will put me near or better than my PR, 3:33.

Are you in training?

What are you training for? Are you nearing your goals?

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