North Coast 24-Hour Predictons

There's a unique type of ultrarunner and it's the individual who runs for 24 hours around a ~1-mile paved loop. In 2009, I lined up for the inaugural North Coast 24-Hour Endurance Run, held along the shores of Lake Erie in beautiful (yes, I said beautiful) Cleveland, Ohio. We lived in Cleveland at the time--5 of the best years of our lives (fully expecting he next 5 to be even better). I completed just shy of 131 miles that day, finishing a somewhat disappointing 9th overall. The last 5 hours are a blurr. Racing for 24 hours non-stop ain't easy! I plan to return to 24-hour racing if not this year, then next year, and will gun for 140+!

This weekend a little over 200 hard-ass athletes will toe the line for the third running of the North Coast 24, which once again serves as the USATF 24-Hour National Championship. National championship status, though a questionable distinction in trail races, nonetheless carries a lot of weight in the world of 24-hour racing. This weekend, as was the case in 2009 and 2010 at North Coast, many of the top time-based ultrarunners will be in Cleveland for some high drama! It will truly be a national championship joining the best. So, here are some predictions:

For the guys:

1) Zach Gingerich

The 2010 Badwater Ultramarathon champ, who finished 4th overall at this year's hot weather classic, will reign supreme. I believe this is his first 24-hour event, but he's used to running that long, plus some, and has the speed, toughness and pacing discipline to gut out the requisite 150+ miles and could, yes could, challenge the 24-hour American record (165.7 miles), held by Scott Jurek.
Post-race update: Finished 20th with 100.88 miles

2) Phil McCarthy

Earlier this year, Phil smashed John Geesler's 48-hour record, running a little over 257 miles at the Fair 24-Hour in New Jersey. Phil won the 2009 North Coast 24 with an eye-popping 151.5 miles and finished third last year with 138. Look for Phil to surpass 140 miles and snag another 24-hour national championship if he's on his game and Zach falters even a little.

Post-race update: Finished 1st with 153.37 miles. National champ!
 

3) Mark Godale

Mark, who hails from Cleveland, held the 24-hour American record of 162 miles for about 10 years, until Scott Jurek cranked out his 165.7 at the 2010 world championship. When he's on, Mark is tough to beat, especially in hometown races. We've seen this many times, as with his wins at the 2007 and 2009 Burning River 100-Mile races in Cleveland, along with a whole slew of other victories he's collected over his long and distinguished career. He will surely be the top master's runner, though the next guy might have something to say about that, which brings us to....
Post-race update: Finished 11th with 111.69 miles
 

4) Serge Arbona

Serge won the 2010 North Coast 24 with 155 miles. He's had a nice year, running 145 miles at Back on My Feet in July and a 14:33 (good for second overall) at the flat, fast Umstead 100, which, along with the Rocky Raccoon 10, is the anti-Hardrock 100 in terms of difficulty. It's hard not to have him in the top spot, and he very well could win this thing. He'll surpass 135 miles but I don't see him holding off Zach, Phil and maybe Mark.
Post-race update: Finished 5th with 129.77 miles

5) Michael Arnstein

I've seen this guy, known as "The Fruititarian," run and he's fast. This year alone, he ran a 2:30 at the Boston Marathon, won the Vermont 100, and placed 4th overall at the Leadville 100 with a fast 17:56. Yeah, he can flat-out haul ass. But can he stretch it out for 24 hours? If he can, look out. Michael Arnstein is my dark horse.
Post-race update: Did not start

Other dudes to watch for (in this order): Michael Henze, Matt Shaheen, Nick Coury, Bob Pokorny, and Brian Coughlin. Look for Michael and Matt to bust one out. Henze, like Arnstein, is a darkhorse--he can go north of 150 if he's having a good day (Note to reader: I'd inadvertently overlooked Michael but, thanks to Lloyd's comment, added him in. My bad!).

Now for the women, and it's a stacked field!

1) Jamie Donaldson

Do I even need to explain? Jamie is the three-time winner (three consecutive years--2008, 2009 and 2010) of the Badwater Ultramarathon and she's also a 24-hour machine. She hasn't run much at all this year, taking the 2011 Badwater off, and is presumably fresh. I'm not 100% sure Jamie will line up at North Coast, but if she does it's hers. Period.
Post-race update: Dropped after 6 hours with 39.63 miles

2) Connie Garder

Whether it's 100 miles or 24 hours, Connie is as tough as they come and was the top woman at North Coast last year, finishing second overall with a ridiculous 141 miles. A few years ago at a rather infamous race in Texas, she came within a hair of setting a new women's 24-hour record but got screwed by the RD. If Jamie DNS's, this is Connie's race. She's from Cleveland and this is her turf.
Post-race update: Finished 1st among women and 2nd overall with 144.72 miles. National champ!

3) Anna Piskorska

Anna has been a consistent performer at North Coast, racking up 132 miles in 2009 and 128 miles in 2010. She'll be in the hunt and could win if Connie and/or Jamie falter.
Post-race update: Finished 6th with 105.39 miles

4) Debra Horn

Debra, who is north of 50 years of age but you wouldn't know it by how she runs, is always a factor in 24-hour races and especially at North Coast. She's from Cleveland and will perform well in her hometown race, especially late in the game when it really counts. Pencil her in for 125+ miles.
Post-race update: Finished 2nd among women with 131.51 miles. Just like clockwork!

5) Lisa Bliss

Lisa, who was the top woman at Badwater in 2007 (before Jamie Donaldson went on her rampage), racked up a somewhat modest 117 miles at last year's North Coast race and is surely primed for a better result this year. In March, she ran 118 miles at Pacific Rim, winning the race. We'll see what she does this weekend. She's kind of a wildcard here.
Post-race update: Finished 2nd among women with 125.2 miles.

Did I miss anyone? Lemme know if I did!
 
You can follow the action at http://www.northcoast24.org/.

Believe in yourself

A long time has passed since my last post. Life has kept me very busy these past few months. In fundraising, the end and beginning of each year are very hectic times. Not to make excuses, but my job has kept me busy. And life has kept me busy.


A sign to Carpenter Peak in Little, Colorado. Elevation 7,300 feet.

Beyond work, there is so much on my mind right now, and honestly I lost focus with my running and am only now regaining some sense of direction. That’s a good thing. It’s now February, the spring is approaching and I certainly want to be in super-good shape for a competitive racing season.

My schedule for 2010 is pretty up in the air. I’m still trying to figure out what races I’m going to run. I want to defend at the Mohican Trail 100 Mile Run but honestly the Burning River 100 Mile Endurance Run, which is hosting this year’s USATF 100-mile national championship, is alluring. Both are Ohio races and I know both courses well, but I know the BR100 course very well.

Despite a lack of focus these past few months, I’ve stayed on target with my mileage. I ran 70 miles per week throughout December and January and, with it now being February, have increased my output to 80 miles per week. Last week (1/25-1/31) I put in 81 miles and this week I’m projected to hit 85 miles. More importantly, I’m seeing great improvement in my weekly tempo runs and am doing my best with intervals despite treadmill speed limitations (maxes out at only 6:00/mile) and slick roads due to the snow and ice. I’ll stay in the 80s throughout February and then up the mileage to the 90s in March and—oh yes—100s in April, May, and beyond.

***

Last week we got back from a trip to Denver, where we visited with friends. Although we kept a very busy schedule, I did manage to get away for a little while on Sunday morning and run Carpenter Peak in Littleton’s Roxborough State Park—elevation 7,300 feet. That’s the highest elevation I’ve ever run and this was my first time in Denver or ever seeing the Colorado Rockies. The Rockies are spectacularly beautiful. I saw “rocky mountains” in Eastern Europe when I was an exchange student in college and I’ll never forget the site, but not since I saw the Colorado Rockies a few weeks ago have I seen such beauty. My Carpenter Peak run was a penultimate running experience for me. I had the time of my life and reaching the top—with its beautiful views—was an awesome experience. I’d love to someday get to the top of one of or many of Colorado’s 14,000-foot peaks.

Making my way up to Carpenter Peak.

I’d always pictured Denver as a mountain city. In reality, the city itself is on relatively flat and in some places hilly land—albeit high-up land (5,000-6,000 feet)—with the mountains just west and to the south. They are always on the horizon. It’s an extraordinary site. I can't imagine what the early pioneers must have thought as they made their way across the plains--huffing and puffing from the high altitude--and then suddenly saw these gigantic mountains far off. "Damn, we have to get past those things--but how?" they must have said. In these mountains legendary races like the Leadville 100, Hardrock Hundred, Pike’s Peak Marathon, Imogene Pass and other events are run. I dream of running Leadville and Hardrock one day…and maybe Pike’s Peak and Imogene. Living at sea level as I do, those races are a tall order.

At the top of Carpenter Peak. The sites around me were beautiful.

***

I was quite sick the week before we visited Denver and managed only 41 miles. I missed three whole days of running (Monday, Tuesday and Wednesday). Puking 10 times and missing a night of sleep as a result of a violent stomach bug takes a toll on you. I’m over it now and honestly I think the three days of not running did my body some good. I felt great last week as I did 81 miles and so far this week I’m A-OK.

I now realize that it took me a long time to fully recover from the North Coast 24-Hour back in early October. There’s a rule in distance running that I used to doubt but now think may actually be true. For every mile of a race you run, factor in one day of recovery. As I did 131 miles at the NC24 on Oct. 3-4, that means I needed 131 days—or just over four months—to fully recover. I’m now almost at 131 days. My left knee is still not 100% but is much better. I didn’t realize until very recently, when I actually started to feel good again, just how messed up I was for so long after the 24-hour. The immediate effects of the race—skin and bones from the fat burn (I looked like Skeletor after the race—just ask my wife), a shut-down digestive tract, a week of indigestion, zero appetite for three days, off-the-charts tiredness, badly damaged feet and toes, and a totally messed-up knee, heel, and arch—were only a prelude of what was to come: a very beaten up body and soul and the threat of burn-out. I’m glad the damage is now behind me. All for the better; I am a 100-mile trail runner and marathoner anyway.

***

Now, for a closing thought. I’m not sure what came first: my belief in myself when the cards are down, or my love of ultrarunning. Did ultrarunning force me to believe in myself, or am I an ultrarunner because I believe in myself? It’s the chicken and egg argument. Anyone who’s put themselves out there and run a 100-miler or 24-hour or some other super-long race knows what it’s like to have run all day and night and faced down and ultimately overcome enormous doubt stemming from physical, emotional and spiritual anguish. As you shuffle along, the lights are off and you’re in a dark tunnel. The eyes of evil are fixed on you and demons are swirling around. In the face of such dread and despair, you believe in yourself and find strength from something far greater than yourself—God, in my case, but maybe something else in yours—and you prevail.

The finish line and the buckle are not only rewards for persevering, but also a reaffirmation of your own humanity and strength. If you’re a dedicated ultrarunner, you’ve experienced a level of living few ever have—voluntary suffering in the search of something deeply personal revealing the basest elements of humanity and a spiritual rebirth. An achievement many call extraordinary and super-human only makes you realize how human you are and a humble person at that.

Here’s to the greatest sport of all—ultrarunning.

North Coast 24-Hour race report (still evolving)

Writer's note: This race report will continue to be updated in the coming days.

It’s hard for me to write a thorough race report on the North Coast 24-Hour Endurance Run (Oct. 3-4), because I’m still processing the entire experience. Also, I’m just not mentally 100% yet. My mind is a little foggy right now. But I'm a writer and so I'll write what's on my mind, regardless of how murky things still seem.


Standing at the start with ultrarunning giants around me: Scott Jurek (yellow shirt, white visor); Connie Gardner (white shirt); David James (black and red singlet), who led the first 119 miles of the race, reaching 100 miles in under 13 hours; ultrarunning legend Ray Krolewicz (gray shirt), who has more than 80 wins on his resume; Phil McCarthy (gray shirt) next to Ray; and fellow SERC members and ultra studs Mark Godale (yellow singlet, black visor) and Tim Clement (blue and black jacket and skull cap).

Over the 24 hours, I covered 130.67 miles--145 laps--finishing 7th among men and 9th overall out of a talented, deep field of about 110. My goal was 135 miles and a top-3 finish among American men to make the US 24-hour team. That may have been a bit too ambitious for a first-timer, but ambition is nothing new to me.

I reached the 100-mile mark right around 17 hours—an hour behind my goal pace. This was at about 2:00 in the morning. After the 100th mile, I downed a Red Bull and flew around the course for a few laps, before hitting the wall and really suffering for the remaining six hours despite another Red Bull. It was in those six hours that the story of this race resides. I covered those last six hours for the patients and families of Rainbow Babies & Children’s Hospital, who I was running to support through my Run for Rainbow at the NC24 (more on that below).


Pretty early in the race. Photo by Mark Shelton.

First, the background. The North Coast 24 served as the 24-hour national championship. The race was run on a .9-mile paved loop path (10 feet wide) in scenic Edgewater Park in Cleveland, starting at 9 a.m. on Saturday and ending--you guessed it--on Sunday at 9 a.m. To the north and northwest, runners had a spectacular view of Lake Erie, a totally under-rated feature of Cleveland. To the east, a view of downtown Cleveland graced the eyes. To the south, you could see the Cleveland Memorial Shoreway and hear the sounds of cars zipping by. Occasionally, you heard a train. In almost every regard, Edgewater Park was a perfect venue for a 24-hour race--almost entirely flat and fast and scenic, too.

(My suspicion is that those who came to the race from other cities and states were surprised by what they saw of Cleveland. Like many out-of-towners I've encountered, they probably looked around and thought to themselves, "This is nothing like I expected!" Cleveland is so badly misunderstood and stupidly ridiculed and if people just came here and looked around they'd see that this is a beautiful area with so much to offer in the way of recreation, outdoor fun, etc. We have a world-class parks and recreation system with hundreds of miles of *connected* trails running through beautiful natural areas. The general perception of Cleveland is based not on reality, but rather on ignorance. This is no "mistake on the lake"!)

The weather was forecast to be pretty adverse—winds south/southwest at 19 miles per, rain, and temperatures dipping into the high 40s. This was a recipe for hypothermia. So on Friday I bought a Gore-Tex running hat and waterproof running jacket—all for $135. Of course, the weather experts were wrong. It didn’t rain a drop, though the wind was pretty fierce for much of the race. I’m sure the waterproof hat and jacket will come in handy some other time…. For most of the race just a few thin layers and shorts were enough.

This being a national championship event with money and membership on the US 24-hour team on the line, the race attracted many of the top ultrarunners in the nation. Before the race, I looked around and saw the likes of Scott Jurek, Akos Konya, David James, Jill Perry, John Geesler (48-hour American record holder), and others, as well Clevelanders Mark Godale (24-hour American record holder), Tim Clement (previous 100-mile and 100K national champion), Connie Gardner (national champion many times), and Debra Horn (all elites), and it was readily apparent that this event brought some serious talent. Ray Krolewicz, a legendary ultrarunner with 80something wins on his resume, was also there. Ray is a damn-good guy and a constant source of encouragement--just what you'd expect from a South Carolinian (I was born in SC). Everyone on the course was friendly.

I set up my bags at fellow Southeast Running Club member Tim Clement’s tent, which was about 200 meters from the start/finish line and directly across from Mark Godale’s tent (Mark is also a SERC member) and Scott Jurek’s tent. This was a great location, and I owe a huge thanks to Tim and his wife, Lisa, for letting me set up shop at their tent. Not bringing my own tent and having a crew were big mistakes. As I would learn, you can’t compete in a 24-hour without the help of others. Anne couldn’t be there for the entire event because she was with Noah (though they visited twice and couldn’t stay long because it was too cold and windy for Noah), and our extended family was tied up over the weekend and unable to help crew and look after Noah. So I was out there on my own.

There isn’t much to report on my first 100 miles, except to say that I listened to my iPod the whole way, enjoyed some small-talk with other runners, and really found peace in the scenery. I didn’t struggle too much during these 100 miles, except for a bad patch from miles 20-30. I really hit my stride at around mile 40 and for the most part stayed in a groove. I hit the marathon in 3:30 and the 50-mile mark in 7:27. As previously mentioned, 100 miles came around 17 hours.

After 105 miles, things got kind of ugly. Check out that crowd support, though! Photo by John McCarroll.

Around mile 105 things got ugly. It was at this point that I was very fortunate to have an expert crew member in Steve Godale, who had been crewing for his brother Mark and was now crewing for me as Mark had dropped from the race after coming up short on his hard-fought bid for the 100K team. Steve is a very experienced, accomplished runner, having completed many 100-mile races and a few 24-hours events with some impressive wins on his resume. So he knew what he was doing in crewing me and I knew full-well that I could trust him. His goal was simply to keep me going. He told me to tell him what I needed and he’d have it for me. Do not do anything but run, he kept saying.

With 105 miles down, it was now about 2:45 in the morning and my legs and feet were killing me. It was dark and many runners were resting in their tents while a few dozen of us remained on the course. It was quiet. Few were talking. I couldn’t come to grips with the fact that I had a little over 6 more hours to go. This seemed like a lifetime. My spirit was flagging. In times like these, you need a plan. And so I adopted a 10-minute run/3-minute walk program, hoping to get to 7 a.m., when I’d just walk the rest of the way. Ultimately, I made it only a few hours with the 10/3 program before I had a meltdown at about 6 a.m., changing into my Teva sandals because my feet hurt so badly and running a lap with them to Steve’s horror. Big mistake--Tevas aren’t meant for running. When I came back around, I changed into another pair of socks and shoes and put on a jacket to warm up and resumed running. I decided to get back to my 10/3 program and, somehow, I regrouped and re-focused on trying to get to 130 miles. Call it the grace of God. Steve was happy to see me back together.


A game of survival. This photo was taken near the end of the race. Photo by John McCarroll.

The last few hours were a game of survival. I believe that I probed the depths of my soul. I went places in my mind and soul I've never been. Never in my life have I been so stripped down, so exhausted, so beaten up. I couldn’t process much or make sense of much. All I could do was keep my legs moving—and barely. I wanted to reach 130 miles and kept trying to crunch the numbers in my head to see if I'd get there. But my mind was so shot that crunching numbers was a waste of precious mental energy. So I just ran when I could and walked when I needed to recover enough to run again.

When finally I realized that I had 130 miles in the bag, I began walking. Right then Kam Lee, a remarkable runner from the Southeast Running Club who I'm proud to call a friend, came up to me, offering encouragement and telling me to run it in. He was right--I should run it in. So I ran with him next to me, crossing the lap line one final time with only a minute or two to spare. I was now past 130 miles and decided to just walk until the horn sounded.

When the horn finally sounded, I was only about 100 feet from my bags and dropped the little wooden chip with my number on it that they handed me a while back. This chip would be how they'd measure the distance of my final lap. I sprawled out on the grass next to the course, basically wiped out. The dew was soaking through my shirt and felt good. Anne and Noah and our good friends Ted and Tami were there and they helped me back to my feet with Mike Keller, who'd also covered the 24 hours, assisting even though he too must have been exhausted and spent. We then walked over to my bags and got things packed up. I remember very little beyond that point, except that when we got home I showered and then went to sleep for a few hours. I remember very little of the car ride home. Anne said I slept most of the way.

Thanks and Gratitude
Along the way many, many people supported me. I owe a huge thanks to my wife, Anne, and our son, Noah, for their inspiration. I ran my best when they were there. Thanks to my family for their encouragement. With about an hour to go, my dad text-messaged me the following: “Go! Go!” My brother text-messaged me: “I’m very proud of you.” That says it all. Thanks to Steve Godale for stepping in to crew me when I needed help and to Tim Clement, fifth-place finisher with an amazingly strong 134 miles, and his family for their support. Thanks to Ted and Tami Friedman for the many, many ways they helped, including coming out to cheer me on and literally helping get me home with Anne and Noah. Thanks to all the members of the Southeast Running Club for their moral support, especially Mark Godale and Kam Lee. Kam ran with me the last few hundred yards when all I wanted to do was walk. Thanks to Marilyn McGrath and the Children’s Miracle Network team at Rainbow Babies & Children’s Hospital team for their support. And, most of all, thanks to everyone--family, fellow runners/friends, co-workers, and others--who contributed to my Run for Rainbow, helping me raise what will be over $2,000 for the hospital. This money will go to Rainbow to support the hospital’s child-life programs.

I also want to give major props to race director Dan Horvath, co-organizer Joe Jurczyk, Connie Gardner, Jim Chaney (master timer) and many others who helped make the North Coast 24 a world-class event. I don’t think it’s possible to have put on a better 24-hour race. Once again Cleveland has shown that we know how to put on big-time races and execute the details flawlessly.

Congratulations to Phil McCarthy (151.5 miles) and Jill Perry (136.3 miles) for their wins. Phil and Jill were awesome. Jill in particular made an impression on me--her speed late in the race was crazy. Congratulations also to 81-year-old Leo Lightner (82.7 miles) of Cleveland for setting a new 24-hour record for his age group. David James, who won the 2009 Umstead 100 in record time (as did Jill Perry), lit up the course for the first 100 miles, displaying extraordinary speed and strength for such a distance. Congrats to him for running what may end up being the fastest 100 miles of 2009. Congrats also to my friend and fellow SERC member Tim Clement for his awesome fifth-place finish with 134.2 miles. To describe Tim as tough would be an understatement. I am tough as a result of exposure to guys like Tim, Mark Godale, and others who are tougher than I am. It’s a case of those who are great making you better.

Lessons learned
I learned many lessons at the NC24. Chief among them:

• Next time I will have a crew the entire time and I will bring my own aid. The race did a great job with aid, but in a 24-hour race you need the exact foods that are going to work for you and then you can use the race aid as a complement to what you've brought.


• I will also have a pair of shoes that are at least a half size larger. Your feet swell a great deal and you need larger shoes to accommodate this swelling—or you’re going to develop wicked blisters as I now have. I'm going to lose at least two toenails.


• I will start my next 24-hour race in compression socks, which help stabilize your calves and promote circulation. It took me four minutes to change into my OxySox about 40 miles into the race.


• Loop courses aren't bad at all. Going into the NC24, my biggest concern was mentally coping with the fact that I had to run a .9-mile loop for 24 hours. Turns out this wasn't a big deal at all. I never got sick of the course and the repetition never got to me. The biggest challenges were the time and distance involved--not the course itself.

What Hurts More: A 100-Mile Trail Race or 24-Hour Road Race?
Imagine two war zones. One is a war zone involving guns and maybe a few grenades. A lot of stuff is shot up and mangled badly--the result of lots of bullets and grenade blasts. The other war zone involves nuclear weapons. There's not much to see because it's almost completely bleak. The war zone with the guns and grenades is the 100-mile trail race; the war zone with the nukes is the 24-hour road race.

Right now I feel like I was nuked. I’m dealing with some serious bone ache in my legs and feet. Surprisingly, I have very little muscle soreness, which I've always had after 100s. This bone ache is a clear warning that I must not come back too soon. And so I’m likely done with racing for the rest of 2009--a tough decision.

Having said that, I look to do some crazy stuff in 2010! I'm going to gun for a fast time at the Lt. JC Stone 50K, a road race in Pittsburgh I did this past March, and may return to Boston in April. I'm leaning toward a return to the 2010 Mohican Trail 100, where I will defend after winning the Mohican this past June. The Western States 100 can wait. And, with a crew for the entire 24 hours, continued good training and a little luck, I believe that I can reach 140 miles in my next 24-hour bid…likely the 2010 North Coast 24.

My new motto: All in!

Race Day inspiration

Just more inspiration for today and tomorrow's North Coast 24-Hour.

North Coast 24 countdown--only days away

The North Coast 24-Hour Endurance Run is now just three days away. Over the past week, a number of elite ultrarunners, including the legendary Scott Jurek, have entered the 24.

When people ask me about this race, I tell them it's like playing in a golf tournament with Tiger Woods, Phil Mickelson, etc. Outside of the Northeast Ohio ultrarunning scene, I'm a relative no-name up against some of the biggest stars in the sport. Once again, I'm an underdog--status that I love to have because it allows me to dig deep. In the face of such talent, I remain firmly committed to my goals:

1) Finish
2) Make the US 24-hour team (requires top-3 finish among Americans and 135 miles)
3) Contend

Based on what I've read, what I've heard from others, and what I myself have come to realize, the key to success in the 24 is running my own race, according to what I do best, and not getting sucked into what others are doing. My focus will be on possessing mental and physical strength and resolve in the latter hours of the race, when so many will be struggling. This was the story of the Mohican Trail 100-Mile Run. I exercised patience, made my move at the right time and right moment when the leader took a wrong turn, and closed the deal, finishing first overall by more than 20 minutes. Even that late in the race, I was intense, locked in and aggressive--just what I hope to be in the last few hours of the North Coast 24.

***

Last week was my first week of tapering. I ran about 55 miles. This week I'm doing some light running and walking and will basically shut down on Thursday and Friday. On Monday and Tuesday mornings before dawn, I ran a 2/3-mile loop in my neighborhood eight times. It was cold, rainy and, in the case of Monday, windy--great practice for the 24. As of today, the forecast for Saturday is 59/49 with a 40% chance of rain--not so good. On Sunday, we're looking at 57/49 and mostly sunny--good. Proper apparel will be crucial.

***

This will probably be my last post before the North Coast 24, so I want to make my final call for support of my fundraising efforts for Rainbow Babies & Children's Hospital. Thanks to support of family and friends, I'm now likely to exceed $2,000 in contributions (provided all of my commitments come through). If you have contributed to my run, thank you! If you have not yet contributed and would like to, please e-mail me and I'll tell you how to make your (tax-deductible) gift--which is an easy process.

Get busy livin' or get busy dyin'.

A week of Duck running / Training week 9/14-9/20

The week of Sept. 14-20 saw a well-deserved change of scenery as Anne, Noah and I spent five nights in Duck, North Carolina, vacationing in a beautiful ocean-front home with family. My family vacationed twice in Duck when I was a kid. We're talking almost 25 years ago. Needless to say, while much in Duck and the Outer Banks area has changed over the years, it is still a beautiful vacation spot.

Driving down to Duck (a 12-hour jaunt with a DC stopover at the home of my old college pal, Don, and his family), all I could think about was how my body needed the cold ocean water and my mind needed a change of scenery. Maybe the cool water would help repair some minor aches and pains and restore my muscles to 100 percent. Maybe the time away with my family would reinvigorate me mentally. The morning we left I went on an 11-mile run and felt--well--terrible. Yes, I needed this vacation. I needed that cold ocean water and beautiful scenery for some good therapy and family time.

A word on my DC stopover. I stayed at Don's house in Bristow, Virginia, a nice (but busy) residential area on the outskirts of our nation's capital. It was great reconnecting with Don and visiting with his family. Don is training for the JFK 50-Mile in November, and so it made sense for us to go on a run on Sunday morning before we a) went to IHOP for a send-off breakfast and b) headed to the beach. So Don and I went to the Bull Run battleground and ran a little over 10 miles along some beautiful and historic countryside with statues, monuments and markers galore. The sun beat down on us as we chatted away and had a nice time. As a historian by education (master's degree in history), I could practically feel the ghosts of first and second Bull Run hovering around us. This was some run.

Now for Duck. I'll keep this focused on running as I'm sure you couldn't care less about our vacation details. The water was cool--a good thing--while the waves were rough--a good and bad thing. I rode some nice waves on my body board, creating lots of fun. But some of those same waves beat the hell out of me. I took a few nice licks, including a vicious lick that left my right hamstring tendon a little sore. No worries--it's better now. The important thing is that Noah had a nice first-ever vacation and that it was in Duck, North Carolina, a beautiful place. It took me two days to fully unwind and I think I still may be unwound--a good thing, of course.

I managed some solid mileage while in Duck, completing anywhere from 10-15.3 miles per day. The Outer Banks is a very narrow straight of land, meaning there are few running options. Most of my runs were along a paved path on State Road 12 (the main drag), with a few diversions into some neighborhoods and two very scenic beach runs. I couldn't find any dirt trails, and I would have run along the beach more if only the footing were a little firmer. With the North Coast 24-Hour Endurance Run only a few weeks away, there was no need to risk injury, so I stayed on the road most of the time.

Oh, and I ate entirely too many chips. Chips are my weakness.

We returned to Cleveland on Saturday. I wasn't able to run a step on Saturday due to all the travel. But I made up for it on Sunday, running 26.2 miles--22 at 7:28 pace in Solon with the Southeast Running Club and 4.2 later that day on my treadmill. I ran the last 3 miles in Solon with Tim C., who is also doing the NC24 and looks awfully strong. Not a bad day, or a bad way to officially end my training and transition into the two-week taper. I completed 93.7 miles for the week.

***

My North Coast 24 training has gone fairly well. I've stayed very focused and held the line at anywhere from 90-100 miles per week, with some nice quality sprinkled in. My track work has been decent and my tempo runs have really impacted my leg turnover. I've had two decent tune-up races--a 1:03:23 at the hot, humid Perfect 10 Miler and a 17:39 at the Aurora Labor Day Classic 5K. These past few weekends have presented many time challenges that prevented me from going on long runs. I adjusted by breaking up my runs, maybe completing 10 in the morning and 6-8 or so that night. Not ideal, but it's mileage. Sunday's 26.2 miles was most needed.

With the taper now on, my focus is on actually preparing for race day. I need to make sure I have the right clothing, gear and aid on hand. It looks like I'll be wearing a Rainbow Babies & Children's Hospital tee-shirt during parts of the race as I'll be running to raise money for the hospital. If you haven't yet contributed to my Run for Rainbow Babies & Children's Hospital, please do so by e-mailing me for details. The patients and families of Rainbow need your support!

The North Coast 24 is going to be the biggest ultrarunning challenge I've taken on. We're talking about 24 hours of running on a one-loop paved loop. I've considered lots of strategies. A few years ago Kevin Setnes completed 160 miles at the now-defunct Olander Park 24-Hour deploying a 25-minute run/5-minute walk strategy. There are many other strategies that are well and good. For me, I think the best strategy is just to run a smart race and stay focused on my own race and not what others are doing. In a race of this distance, lots can happen.

***

Now for some philosophy as it relates to the North Coast 24. If you didn't know any better, you'd think life in the 21st century is about having material things--a BMW or Lexus, a $200 pair of jeans, a McMansion, the latest iPhone, etc.--and achieving optimal comfort. Many runners think they have to have a $150 pair of shoes and the latest gear to achieve their goal. Many think you can do less and achieve more. This is often the message of certain popular running magazines.

What ultrarunning has taught me is that I get out of it what I put into it. There is no faking it in a 100-mile or 24-hour race. You have to have paid your dues. Ultrarunning has also taught me that I can live and run on far less than I previously thought. All I really need is my soul and a well-trained mind and body--not $150 shoes. It's taught me that comfort is over-rated. When you boil it all down, that's what ultrarunning is about--a spiritual challenge. If your mind and spirit are weak, you will crumble when your body surrenders.

***

With my taper now on, the goal this week is 55-60 miles with a few intervals at the track and a few miles at marathon pace.

Get busy livin', or get busy dyin'.

In the home stretch of my 24-hour training / Training week 9/7-9/13

I am now in the home stretch of my training for the North Coast 24-Hour Endurance Run on Oct. 3-4. The NC24 is hosting the American Ultrarunning Association 24-hour national championship. It has already attracted some big names and will likely draw even more talent in the coming few weeks.

My approach to training for the NC24 was to build optimal endurance and leg turnover. All along the thinking has been to develop enough endurance to go for 24 hours and to take advantage of good leg turnover in achieving my goal mileage. That, plus a little strategy! So far, so good.

For the week, I ran 92.1 miles with an excellent hill repeat workout on Tuesday. I just sailed up Chagrin Boulevard each time, feeling great the whole way. On Thursday, I headed to the track, where I completed five one-mile repeats at 5:54, 5:49, 5:53, 5:55 and 5:58 with 400-meter recoveries. This was an awesome workout as I felt very strong and light on my feet. Saturday saw a 17.2-mile trail run in South Chagrin Reservation and on Sunday morning I ran 12 miles in Wheeling, WV, where we were visiting with family. I absolutely attacked the (huge and long) hill up to my old high school in Wheeling Park, recovering on the flatter stretches before going hard up the next hill. If you saw this hill, which is over two miles long with some steep climbs, you'd know what I mean when I say this was an aggressive workout. Later that day I ran again.

While I'd have liked to get in another 100-mile week, this was a good week overall despite travel cutting into my available time to run. In the face of a very busy September with lots of travel involved, I'm trying not to judge my training on what I'm doing each week from Monday to Sunday, but rather what I'm doing in the last seven days. Weeks are arbitrary--seven-day time periods seem to be a better judge of your output. So today is Wednesday and in the last seven days I've run about 97 miles. Not bad.

***

If you've made a commitment to support my Run for Rainbow Babies & Children's Hospital at the North Coast 24, thank you! If you haven't yet made a commitment, please consider making a contribution today. Your gift will go right to work for the patients and families of Rainbow Babies & Children's Hospital, which is a not-for-profit children's hospital in Cleveland that provides excellent care regardless of a family's ability to pay for services. Your donation will be tax-deductible and you'll get a tax receipt from the hospital. Please e-mail me and I'll tell you how to get your donation to me.

***

Although it's technically not part of the week of Sept. 7-13, I do want to quickly chime in about the Aurora Labor Day Classic 5K on Sept. 7. This was an excellent race for me, and it doesn't hurt that it's run around the very beautiful Sunny Lake in Aurora and features absolutely spectacular pancakes afterward. Going into the 5K, I knew it would be hard to better my 5K PR of 17:45, set at last year's Aurora Labor Day Classic 5K. But I nonetheless gave the race my all and set a new PR of 17:40, which is 5:41 pace and got me 4th overall behind Mark Godale (1st overall, 17:17) and Steve Godale (2nd overall, 17:20). I'm thrilled by my result, and I'm glad Anne and Noah could be there to cheer me on.

***

My goal this week is 90-100 miles with good efforts on the hills, at the track and in my tempo run. Then--and this is hard to believe--I begin my gradual taper for the North Coast 24.

Get busy livin' or get busy dyin'.

New legs? / Training week 8/24/-8/30

I'm beginning to think that with running, like golf, you never quite figure everything out. There are always new tricks to learn, new techniques to try and new strategies to test. Sometimes you come back to an old way of doing things and find out that it works better than anything you've done since.

This describes my new outlook on tempo runs. Tempo runs used to be a cornerstone of my training, until I replaced them this spring with hill repeats to get ready for the punishing hills of the Mohican Trail 100-Mile Run. I've always known of the benefits of tempo runs, but I felt that as an ultra runner hill repeats, along with intervals at the track, would be more beneficial. I didn't see a way to incorporate tempo runs into my weekly schedule especially as it's important to have easy-run days. Something had to give, and it wasn't going to be the track, hills or long runs.

Not long after the Perfect 10 Miler on August 16, I noticed something different in my running (but not until after my strained hamstring quickly healed). I was running with more power, strength and efficiency. The 10 miles at 6:15 pace must have triggered something, I thought. So I decided to incorporate some tempo running into my Sunday long runs to see what happened. For the past two Sundays, I've done a few warm-up miles before transitioning into 6 miles at tempo pace (6:00-6:20), followed by additional miles at normal long-run pace. Sure enough, I feel like my legs have been infused with new strength and power. I feel great. My turnover is excellent. So tempo runs are now part of my Sunday repertoire for the time being.

When the day comes that I go after a sub-2:50 marathon, tempo runs will take on even greater importance.

***

For the week of August 24-30, I covered 101 miles with some good performances on the hills, at the track (3x1600 at around 5:40 pace), on the trails at the very muddy South Chagrin Reservation and in my Sunday tempo/long run. This was my second consecutive 100-mile week. Toward the end of the week, I developed some "discomfort" in my knee cap--"runner's knee," which I'm susceptible to as we learned at the 2008 Mohican 100--and resorted to ice therapy and my trusty Pro-Tec patellar tendon knee wrap to stabilize the area. It worked! The inflammation quickly subsided and my knee is feeling great. I will definitely rely on my knee wraps at the North Coast 24!

On Sunday, Anne had a horse show, where she was champion of her division(!), and so I ran long on my treadmill while Noah slept upstairs (and Anne was at her show). I was going to take Noah out in the baby jogger after my tempo run, but the temperature was in the 50s and rain was blowing in. I've missed going to Solon these past two Sundays, but I'm glad Anne could get in two great shows. I'll be back in Solon soon.

On Friday afternoon, I met Zach Lewis of the Cleveland Plain Dealer at Edgewater Park, where the North Coast 24-Hour Endurance Run will be held on October 3-4. Zach is also running in the NC24 and he and I met for an interview that he had requested. Although I've seen Edgewater Park before, this was my first time on the North Coast 24 course. Zach and I ran six laps before the sky opened up big time with rain. (It took me over 2 hours to get home--the weather was that bad.)

What were my observations of the North Coast 24 course? The first thing I noticed when I pulled into the Edgewater Park parking lot was how exposed the course is. There are very few trees. If it's a hot day, runners are going to have to endure without a whole lot of shade. I also noticed how flat the course is--flat as a pancake except for one minuscule "hill" on the lake side. Parking is ample--a plus on race day with crew members, families, and others coming and going. Once Zach and I began running, I noticed the stiff breeze coming off Lake Erie. This could have been from the nasty front blowing in, or maybe the park is just a breezy place. If there's a breeze on race day, what a challenge it'll be after a while.

Although the lake is quite a site, enduring 24 hours of Edgewater Park isn't going to be easy. I'm sure many friendships will be forged on the course that day. Without the entertainment of ever-changing scenery, as you'd find in a 100-mile trail race (or even a marathon!), I plan to talk to as many folks as I can, and then when things get intense I'll put on my iPod and retreat into myself. I still believe that the weather will be the single-biggest uncontrollable challenge. There could be a 30-degree gap between the high and low of the day and night. What clothing you have on hand will likely be critical.

***

People continue to pledge support for my Run for Rainbow Babies & Children's Hospital. This is so inspiring! Let me be absolutely clear in saying that every dollar you contribute to my Run for Rainbow goes right to work for the patients and families of Rainbow Babies & Children's Hospital. If there are any questions about the importance of a donation, think for a second about the:

• Premature infants and critically ill newborns in the Rainbow neonatal intensive care unit right this very second--and the parents and families who are consumed with anxiety and fear.
• Kids with cancer who are receiving chemotherapy right now when they should be playing with friends or in school.
• Parents who've just learned that their 6-month-old baby has a heart defect and needs major surgery.
• Child with cystic fibrosis who undergoes treatment daily.
• Kid who fell off his bike and got seriously injured and was life-flighted to the Rainbow trauma center.
• Little boy who just learned he has something growing on his brain that requires a surgeon to cut his head open.

Behind each of these kids are devastated parents and families. These are the kids and parents who I'm running to help. So please, let's join together through my Run for Rainbow Babies & Children's Hospital and make a difference! E-mail me for details on making your gift--it's super-easy and your gift is tax deductible. You'll get a tax receipt from the hospital.

***

My goal this week is 85-90 miles with continued emphasis on quality. I'm scaling back just a tad to help promote recovery and ensure a strong final push into my taper for the NC24.

On Labor Day I run in the annual Aurora Labor Day Classic 5K. Last year I finished second overall (by about 10 seconds!) behind Steve Godale, clocking a new 5K PR of 17:45. This year I'll be looking to set a new PR. The Aurora Labor Day 5K is a great race at a beautiful area--Sunny Lake in Aurora--and the pancakes afterward make it all worthwhile. I've never had better pancakes.

Get busy livin', or get busy dyin'.

Getting over a hamstring pull / Training week 8/17-8/23

When I woke up on Monday morning for my run, I thought I had a potentially bad problem. My right hamstring was aching and very tight from the previous day's 20+ miler that included a hard effort at the hot, humid Perfect 10-Miler in nearby Lyndhurst. I nonetheless slipped into my running attire, downed a cup of Java and a banana and headed out the door for 6-7 easy miles. Very little will keep me from running.

Despite logging 101 miles this week, my hamstring was almost completely healed by Thursday. After each night-run I applied ice to the muscle for a half-hour as I read a book or watched TV. I hate TV, which means I mostly read. I also stretched more than usual and canceled my regular track and hill workouts. The speed with which my hamstring healed was pretty amazing.

I hated missing my track and hill workouts this week, but going fast would have exacerbated the injury and prolonged the healing process. I felt that I could run through the injury, with some ice therapy and stretching, and--sure enough--it worked. I think I'm now close to 100%.

Although I didn't get to the track or the hills for my repeats, I managed some good running this week. By Friday, with my hamstring feeling much, much better, I thought I'd test the muscle a little and went for a tempo run. I completed 10 miles pretty fast and had minimal discomfort in my leg. The next day I ran the hills of South Chagrin Reservation with Tim C., Ted F., Steve et al and again felt great. On Sunday, with Anne at a horse show (where she and Lena did very well!), I hammered 8 miles on my treadmill (about 6:15 pace) and then, after Noah got up, we went to South Chagrin and ran 10 miles up Hawthorn Parkway and back. Thirty-eight miles over Saturday and Sunday isn't bad.

So, I'm happy to report that I'm feeling good in my legs and have just completed my first triple-digit week since June. It's been a while since I felt this good.

***

I will be towing the line with some seriously accomplished runners at the North Coast 24-Hour Endurance Run. Among them: Connie Gardner, Tim Clement, Serge Arbona, Bob Pokorny, and the legendary John Geesler. Eighty-one year-old Leo Lightner of Rocky River, Ohio, just outside Cleveland, will also be running in the NC24. I have the greatest admiration for Leo, who set a record for his age group at the 2008 JFK 50-Miler.

I've thought a lot about my race strategy and am glad that the American Ultrarunning Association has finally released its standards for making the US 24-hour team. Men who want to make the team have to finish in the top 3 and complete 135 or more miles at the NC24. Women making the team must also finish in the top 3 and complete 120 or more miles at the NC24. All remaining positions for the 12-member US 24-hour team (6 women and 6 men) will be filled based on performances at other USA Track & Field-certified 24-hour events.

I won't go into the details of my NC24 strategy, other than to say that I'm looking closely at my goal for the 100-mile split and whether the remaining time would be sufficient to log the necessary qualifying mileage on very tired legs. I'm also thinking about nutrition and apparel/gear needs. Of course, planning will get you only so far. On race day, the weather and conditions often dictate what your strategy will be. At the Mohican 100 this year, with the temperature around 85 degrees and the humidity close to 90 percent, I had to make some adjustments. The need to adjust to conditions will be especially applicable at the NC24, which will be run along Lake Erie in early October. My prediction is that the daytime temps could hit 80 and the nighttime temps could sink to the 40s. Wind could be a major factor. Rain could be a problem if the temps go low. Having the proper clothing on hand will likely be critical.

Whatever happens, I think it's safe to say that the NC24 will be the biggest running challenge I've ever taken on. As Kam said on Sunday, "a 24-hour is no joke." That's Kam's way of saying a 24-hour is huge challenge--which he should know. I think of a 24-hour as a two-headed physical and mental monster. All I can do is train my ass off, remain focused and do the best I can as I run my own race. Basing my performance on what others around me are doing would be a mistake. Twenty-four hours is a long time and involves a whole lot of miles and anything can happen.

***

I have gotten some generous commitments to support my Run for Rainbow Babies & Children's Hospital at the NC24--and still need more! Among the contributors: An Illinois couple whose grandchildren spent time in a neonatal intensive care unit. Their grandchildren weren't even born at Rainbow and yet they felt compelled to give to my Run for Rainbow Babies & Children's Hospital. This is so inspiring.

Trust me when I say every dollar given through my run will make a difference at Rainbow. Rainbow is a not-for-profit children's hospital that cares for a huge number of kids from poor families. Rainbow's NICU cares for babies born low birth weight, critically ill, and to addiction. Rainbow cares for kids with cancer, heart defects, neurological problems and other conditions. These are kids who need your support.

That's why I'm asking you to please give through my Run for Rainbow. E-mail me for details on how to make your gift--which is a very simple process. Don't wait. Give now. You'll be making a difference.

***

My goal this week is 90-110 miles. There is a lot going on this weekend, so getting in tons of miles may be tough. I'm aiming to log 65-70 miles by the end of Friday to set up a doable weekend in terms of mileage. I was going to take a recovery week this week but am going to shelve those plans.

Get busy livin', or get busy dyin'.

Help me raise money for Rainbow Babies & Children's Hospital / Training week 8/10-8/16

The North Coast 24-Hour Endurance Run is now just seven weeks away. This will be the biggest, scariest ultrarunning challenge I've ever taken on. The challenge comes down to many factors, including the course itself (.96-mile loop), the time involved (24 hours) and, potentially, the weather (you never know what you're going to get on Lake Erie in early October). Beyond the pure physical challenge, the North Coast 24 will pose an enormous mental challenge. It will be difficult remaining focused as I run the loop over and over and over again. We'll have 12 hours of daylight and a whopping 12 hours of darkness.

Running can't just be about me. It has to be about something far larger than the confines of my life and goals. That's why I've decided to raise money for Rainbow Babies & Children's Hospital through my North Coast 24 participation. Rainbow is a not-for-profit children's hospital based in Cleveland that cares for all children who enter its doors. It turns no child away. Rainbow is consistently ranked among the nation's top children's hospital. Early in Noah's life, we turned to Rainbow a few times and were always so happy with the care we received.

Not every kid is as lucky as Noah or perhaps your child. Every day, Rainbow cares for kids with heart defects, rare cancers, cystic fibrosis, neurological disorders, serious injuries and other life-threatening conditions. Rainbow has a world-renowned neonatal intensive care unit that cares for babies who are severely premature, low birth weight and born to drug addiction. No kid should have to endure such trauma. At least once a week as I'm walking through the hospital (I work at University Hospitals, where Rainbow is located), I see a very sick child and the site breaks my heart. I want to do something--anything--to help these children, and I hope you will join me in this cause. As an added benefit, your donation will be tax-deductible and you'll get a tax receipt from the hospital.

If you are interested in supporting my Run for Rainbow, please e-mail me and join my Yahoo! group. Every dollar you contribute will make a difference.

***

This was an excellent week of training as I completed 96.5 miles. I had a good hill-repeat workout on Chagrin Boulevard and logged some decent times at the track, running 5x1600 at about 5:50 each. On Thursday I took Noah out for his first jaunt in our new baby jogger and he loved it. We went 4 miles for my second run of the day and he was fast asleep by the time we were done. On Saturday, I ran 14.75 miles in Peninsula with the Lock 29 crew and on Sunday did my first race since the Mohican 100.

Frank D. and I met at Jeff U.'s place on Sunday morning at 6:00 a.m. and ran to the start of the Perfect 10 Miler in Lyndhurst--which drew some excellent talent. The air was warm and humid and the sun completely out. Having already warmed up with our run to the race and some striders, I exploded out of the gate, covering the first mile in about 5:30, and then I slowed down. By mile 5, I knew this was not going to be one of my better races as my legs were sluggish and my right hamstring ached.

I came through the 5K in 18:11 and the 10K in 38:11. By mile 9, I was just trying to hang on. Finally, I crossed in 1:03:23 for 27th overall out of 450+ runners. This was not one of my better races but I went hard and gave it my all. I guess the heat was a factor. I would have liked to break 1:02 and will be looking for revenge next year. Now for a quick review of the Perfect 10 Miler:

• Organization: Thumbs up
• Course: Thumbs up--but my GPS did come up .2 miles short.
• Markings: None. The volunteers provided the direction, which is a risky strategy.
• Timing: Use a very light timing chip attached to the shoe laces.
• Aid: Not enough water stations--maybe two more given the humidity. Also, a few times I asked for Gatorade and got water.
• Volunteers: Good.
• Finish line food: Pizza, doughnuts, water, Gatorade, energy bars, etc.--excellent finish line fare! It's really sad when a 10-miler has exponentially better finish line food than our own hometown marathon.

Afterward, Jeff, Frank and I ran back to Jeff's house and then we were off to the Original Pancake House in nearby Woodmere, where we met up with Frank's family. Although we waited a long time for our food (likely due to the place being slammed), it was worth the wait. My omelet and buckwheat pancakes were exceptionally good and our waitress was extremely friendly, welcoming and pleasant. The coffee sucked--it tasted burned--and there was no Splenda--a major no-no in the Age of Starbucks (that does not mean I like Starbucks; it means people's standards for java have gone up. But it does mean I like Spenda!). Even with bad coffee and no Splenda, I still give the Original Pancake House two thumbs up.

***

This week the goal is to keep the mileage and quality up--90+ miles with speedwork and hills. There is a chance I may do something very new this week with my running and, if so, I'll report back on how it went. I'm sticking to my core-strengthening because I know it helps in the long run. The next week I plan to pull back for a recovery week and then make one final hard push before my North Coast 24 taper.

I'll close with my new motto: Get busy livin', or get busy dyin.

Change in plans; North Coast 24 here I come!

I have decided to enter the North Coast 24-Hour Endurance Run here in Cleveland, Ohio. The race will be held Oct. 3-4 at the scenic Edgewater Park overlooking Lake Erie and will serve as the 24-Hour National Championship. The route is a flat and paved .9-mile loop. Unless you've seen Lake Erie with your own eyes, you couldn't possibly know how beautiful it is. This will be a very nice venue for a 24-hour race. That time of year we'll have about 12 hours of daylight and 12 hours of darkness.

My entrance into the North Coast 24 means I will not be running in the Tussey Mountainback 50-Mile, which is also held Oct. 3. I regret backing out of Tussey because it's a great race from what I've heard, but I have my reasons for running in the North Coast 24, and here they are:

1) I have never run in a 24-hour race and have wanted to for the past two years. In fact, last year I almost created my own 24-hour event in Cleveland to raise money for University Hospitals Rainbow Babies & Children's Hospital (I work at University Hospitals in fundraising)--but those plans never came to fruition. I may explore ways to raise money for Rainbow and/or another charity through North Coast.

2) In my opinion, the 24-hour race is probably ultrarunning in its purest form. Modern-day American ultrarunning's roots go back to the famous six-day races in Madison Square Garden in the late nineteenth century. I love ultrarunning and everything the sport stands for and symbolizes, and want to experience it in its purest form.

3) I want to support Cleveland and Northeast Ohio as a mecca of ultrarunning. From the Mohican and Burning River 100s to other events, we have many premier ultramarathons and many top ultrarunners here in the northern half of the Buckeye State. We used to have another major event, the Olander Park 24-Hour Run in Sylvania, which served as the 24-hour national championship for years and attracted the likes of Yiannis Kouros. It was at the 1999 Olander that Mark Godale, a native Clevelander who I run with in the Cleveland Southeast Running Club, set the American 24-hour record at 162.4 miles--a record that still stands today.

Now that a 24-hour national championship is back in the Cleveland area, I want to be a part of it because this opportunity may not happen again.

4) I want to do another 100-mile event this year. I was unable to run in the Burning River 100 because I'd already committed to being a pacer, and I don't think I was quite ready for the distance with Mohican being just six weeks prior. I've scoured the schedule of 100-milers for the rest of 2009 and, due to a variety of reasons, the North Coast 24 is perfect. It will likely, of course, involve far more than 100 miles.

Beyond those reasons, I'm excited about taking part in a national championship event. I imagine many top ultrarunners nationally and even internationally, as well as an excellent group of runners from the region, will be at the North Coast 24.

Because I've never done a 24-hour event, it's hard to come up with specific goals for North Coast. I guess I'd like to go north of 130 miles and potentially go under 17 hours for my 100-mile split. It would be nice to also establish a 50-mile PR. Most of all, I just want to experience what it's like to go for 24 hours.

To prepare, I'm going to get back into high mileage starting this week, building on my fitness from my Mohican 100 training. I've been in a 70-80-mile per week zone for the past few weeks and will now begin working up to near 100 miles per week. The goal this week is 90 miles. I may not hit 100 miles at all going into North Coast, but I'll be in the 90something zone and will continue with my hill repeats and speedwork, which will come in handy in December when I run in the North Face Endurance Challenge Championship Gore-Tex 50-Mile.

For the first time in a few months, I'm really excited about my running and feel like I now have something to drive toward. For whatever reason, I wasn't that psyched about the Tussey Mountainback, but I'm definitely stoked about the North Coast 24 and feel completely energized. This will be a huge challenge but one that I look forward to.