tag:blogger.com,1999:blog-62028728528615537202024-02-20T02:18:11.949-05:00Running WorkhorseMcQuenhttp://www.blogger.com/profile/08113012751707147285noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-6202872852861553720.post-4845519075702980602020-11-08T16:20:00.004-05:002020-11-08T16:20:49.888-05:00Truth<p><!--[if gte mso 9]><xml><o:DocumentProperties><o:Revision>1</o:Revision><o:Pages>1</o:Pages><o:Lines>1</o:Lines><o:Paragraphs>1</o:Paragraphs></o:DocumentProperties></xml><![endif]--><!--[if gte mso 9]><xml><o:OfficeDocumentSettings></o:OfficeDocumentSettings></xml><![endif]--><!--[if gte mso 9]><xml><w:WordDocument><w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel><w:DisplayHorizontalDrawingGridEvery>0</w:DisplayHorizontalDrawingGridEvery><w:DisplayVerticalDrawingGridEvery>2</w:DisplayVerticalDrawingGridEvery><w:DocumentKind>DocumentNotSpecified</w:DocumentKind><w:DrawingGridVerticalSpacing>7.8 磅</w:DrawingGridVerticalSpacing><w:PunctuationKerning></w:PunctuationKerning><w:View>Normal</w:View><w:Compatibility><w:DontGrowAutofit/><w:BalanceSingleByteDoubleByteWidth/><w:DoNotExpandShiftReturn/></w:Compatibility><w:Zoom>0</w:Zoom></w:WordDocument></xml><![endif]--><!--[if gte mso 9]><xml><w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true" DefSemiHidden="true" DefQFormat="false" DefPriority="99" LatentStyleCount="260" >
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Normal" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="heading 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="heading 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="heading 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="heading 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="heading 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="heading 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="heading 7" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="heading 8" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="heading 9" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="index 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="index 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="index 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="index 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="index 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="index 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="index 7" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="index 8" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="index 9" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="toc 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="toc 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="toc 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="toc 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="toc 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="toc 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="toc 7" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="toc 8" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="toc 9" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Normal Indent" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="footnote text" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="annotation text" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="header" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="footer" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="index heading" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="caption" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="table of figures" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="envelope address" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="envelope return" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="footnote reference" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="annotation reference" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="line number" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="page number" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="endnote reference" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="endnote text" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="table of authorities" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="macro" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="toa heading" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Bullet" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Number" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Bullet 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Bullet 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Bullet 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Bullet 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Number 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Number 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Number 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Number 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Title" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Closing" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Signature" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Default Paragraph Font" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Body Text" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Body Text Indent" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Continue" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Continue 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Continue 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Continue 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Continue 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Message Header" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Subtitle" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Salutation" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Date" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Body Text First Indent" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Body Text First Indent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Note Heading" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Body Text 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Body Text 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Body Text Indent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Body Text Indent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Block Text" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Hyperlink" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="FollowedHyperlink" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Strong" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Emphasis" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Document Map" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Plain Text" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="E-mail Signature" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Normal (Web)" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="HTML Acronym" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="HTML Address" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="HTML Cite" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="HTML Code" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="HTML Definition" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="HTML Keyboard" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="HTML Preformatted" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="HTML Sample" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="HTML Typewriter" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="HTML Variable" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Normal Table" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="annotation subject" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="No List" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="1 / a / i" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="1 / 1.1 / 1.1.1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Article / Section" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Simple 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Simple 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Simple 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Classic 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Classic 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Classic 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Classic 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Colorful 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Colorful 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Colorful 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Columns 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Columns 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Columns 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Columns 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Columns 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Grid 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Grid 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Grid 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Grid 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Grid 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Grid 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Grid 7" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Grid 8" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table List 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table List 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table List 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table List 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table List 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table List 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table List 7" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table List 8" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table 3D effects 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table 3D effects 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table 3D effects 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Contemporary" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Elegant" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Professional" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Subtle 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Subtle 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Web 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Web 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Web 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Balloon Text" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Grid" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Table Theme" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Placeholder Text" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="No Spacing" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Shading" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light List" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Grid" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Dark List" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Shading" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful List" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Grid" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Shading Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light List Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Grid Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 1 Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 2 Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 1 Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="List Paragraph" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Quote" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Intense Quote" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 2 Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 1 Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 2 Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 3 Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Dark List Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Shading Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful List Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Grid Accent 1" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Shading Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light List Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Grid Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 1 Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 2 Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 1 Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 2 Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 1 Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 2 Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 3 Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Dark List Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Shading Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful List Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Grid Accent 2" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Shading Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light List Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Grid Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 1 Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 2 Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 1 Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 2 Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 1 Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 2 Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 3 Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Dark List Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Shading Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful List Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Grid Accent 3" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Shading Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light List Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Grid Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 1 Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 2 Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 1 Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 2 Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 1 Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 2 Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 3 Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Dark List Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Shading Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful List Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Grid Accent 4" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Shading Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light List Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Grid Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 1 Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 2 Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 1 Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 2 Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 1 Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 2 Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 3 Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Dark List Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Shading Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful List Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Grid Accent 5" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Shading Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light List Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Light Grid Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 1 Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Shading 2 Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 1 Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium List 2 Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 1 Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 2 Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Medium Grid 3 Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Dark List Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Shading Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful List Accent 6" ></w:LsdException>
<w:LsdException Locked="false" Priority="99" SemiHidden="false" Name="Colorful Grid Accent 6" ></w:LsdException>
</w:LatentStyles></xml><![endif]--></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';">Normally I only make running posts on this blog, but I am making a political post this time.</span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"> <br /></span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';">Truth is still true even if it doesn’t align with your agenda or you don’t agree with it.</span><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"></span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';">Facts are still facts even if they don’t align with your agenda or you don’t agree with them.</span><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"></span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';">Disagreeing with things does not make them not true or not factual.</span><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"></span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"> </span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';">Normally I am dismissive of the phrase not my president or not my governor because factually it is not true. I did not vote for Wolfe and do not like his policies, but he is still my governor since he won an election honestly. The difference is that Biden did not honestly win this election. Trump won the election by the legal and honest votes cast. Unfortunately the Demoncrats and Lieberals(misspelled intentionally) dislike Trump so much and thought that he was so bad that it was justified to steal this election by illegal and fraudulent votes. You probably haven’t heard about this if you get your news from the talking snake media or social (truth suppressing) media. I am talking about things like 1. More votes being cast in some counties and states than there are registered voters. 2. More votes being cast in some counties than there are people living in those counties. 3. Hundreds of thousands of votes being dropped off after the polls closed in Michigan and Wisconsin and not a single vote being for Trump. 4. States just stopping vote counts, but while they are stopped more ballots keep showing up. 5. Dead people still voting after they are dead. 6. States not allowing Republicans to be able to observe the counting process to ensure honesty. But let’s be honest the Demoncrats never wanted an honest election because they knew they could never steal/win an honest election. You see the Demoncrats have long embraced this paraphrase from one of the leaders they so admire. Joseph Stalin - “The people who cast the votes don’t decide an election, the people who count the votes do.” The way this election has been managed and ran is reminiscent of elections in socialist and communist countries, which shouldn’t be so surprising since that is the direction the Demoncrats want to take us. This isn’t the first case of voter fraud by Demoncrats in presidential elections. There have been obvious cases of voter fraud by Democrats going back to George W’s first election over Gore. Unfortunately Demoncrat judges have blocked efforts to resolve these problems time and time again in various states. Unfortunately the Demoncrats were able to add mail in ballots to their voter fraud efforts this time and they may have finally succeeded.</span><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"></span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"> </span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';">If we were going to do things fairly 1. All the votes that were cast in counties and states that exceed the number of registered voters or residents in that county should be taken away from Biden’s total. 2. All the votes that came in after the polls closed should be taken away from Biden’s total. 3. All the votes that just appeared while states had stopped counting should be taken away from Biden’s total. 4. All the dead peoples votes should be taken away from Biden’s total because everyone knows all dead people vote Democrat. When you are dead you lose your right to vote. You do not get to come back to life to cast your vote every year. 5. There should be bipartisan representation at all recounts. 6. The most fair thing we could do would be for all the states in question to just vote again, while keeping the absentee, not mail in vote counts. As for why all that votes that should be taken away come off Biden’s total the answer is because voter fraud in presidential elections is predominantly committed by Democrats. Republicans are not saints(they are politicians after all) and far from perfect, but in this case and recent presidential elections Democrats are behind most of the voter fraud.</span><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"></span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"> </span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';">No true Christians that have trusted in Jesus Christ for their salvation, have relationship with God, and believe the Bible is true should ever vote for a Democrat. By Bible believing I mean that you believe the whole Bible is true, not just bits and pieces. You can’t say I like the Beatitudes, but not the Ten Commandments. It is either all true or none of it is true. A true Christian cannot vote for a candidate that serves in a party that stands for murdering unborn children, destroying the traditional family structure, and removing God from our Government and lives, and transforming our country into a socialist country that will not resemble the United States you now know. Demoncrats like their father, Satan, have only come to steal(our country), kill(unborn children), and destroy(traditional marriage and family.) Regardless of what a candidate says or professes, if they are aligned with the Demoncrat party they vote with that party ninety plus percentage of that time. A true Christian cannot align themself or vote for a party that stands for those things. The Republican Party is not perfect, but their platform aligns more with Christian beliefs on these issues. When choosing between two flawed individuals we have to look at the platforms and stances of their party.</span><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"></span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"> </span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';">All of this said, my hope and trust is in God. I know He is in control regardless of who is in the White House and He will use any ruler to accomplish His plans and purposes. I am still upset that the Demoncrats may have succeeded in stealing this election by dishonest means and using the talking snake media and social media to cover it up. Do I feel that America is deserving of the punishment and consequences of a Biden/Harris presidency? Yes, I do, but I pray that God will grant us grace and mercy to shield us and keep us from a Biden/Harris presidency. So by the lawful/legal/honest votes Joe Biden is not my president even if he is the Cheater in Chief.</span><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"></span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"> </span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: x-small;"><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';">I know that my true friends and family will be respectful of my views, open minded, and mature enough to be able to agree to disagree on these issues. If you feel you must unfriend/unfollow me because of this post, then go ahead. I hope that one day you too will be open minded and mature enough to be able to agree to disagree.</span></span><span style="font-family: Calibri; font-weight: normal; mso-bidi-font-family: 'Times New Roman'; mso-fareast-font-family: SimSun; mso-spacerun: 'yes';"></span></p>McQuenhttp://www.blogger.com/profile/08113012751707147285noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-41889640804259888012014-05-28T22:04:00.000-04:002014-05-31T18:53:01.228-04:00Laurel Highlands FearsI'll be honest. The Laurel Highlands 70.5 mile race scares me. Though I have completed it twice, 2 of my career DNFs have come on this course making it my most failed to complete course. Laurel is not easy, but if it was I probably would not keep coming back to do it. I love challenges!<br />
<br />
This year the biggest fears weighing on my mind both stem from my achilles injury. My achilles injury caused me to need to take a month off from my training so of course I worry about being physically prepared come race day. Race day will be a little over 8 weeks since I injured my achilles and I worry about being strong, healthy, and not re-injuring it over the course of 70.5 miles.<br />
<br />
Ultimately June 14th is going to come sooner rather than later. I think my ultimate plan is to just adopt the mantra. "Don't think. Just do. Become the Terminator. Finish the objective."<br />
<br />
EDIT> It's my fault for not explaining my fears about the Laurel
Highlands 70.5 Mile better, but it's not about being healthy. I am back
to full health. It is my fitness that is still not where I'd like it to
be. I do believe I can and will complete the race. If I didn't believe I
can finish the race I would not do it. Like Mike reminded me, I can do
all things through Christ who strengthens me. That is the main reason
along with great support and friendships that I can and have completed
the races I have. I thank you all for being a part of my support and
success. It truly does mean a lot to me. Laurel is one of my 2 main goal
races this year.< <br />
<br />
Thanks for reading.<br />
<br />
Run Like a Horse,<br />
MickMcQuenhttp://www.blogger.com/profile/08113012751707147285noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-33422177963388905162014-02-25T15:47:00.001-05:002014-02-25T17:10:44.464-05:00Winter RunningHow has your Jan/Feb running been? Did you end December with a bang, but begin the year with a dud or a thud? Maybe your running has been consistently GOOD so far this year like mine. It may come as no surprise to anyone that whenever my running is consistently good through the winter my running year is really strong.<br />
<br />
Consistency is the key here. Notice I did not say your running needs to be strong in the winter. Strong is a relative term. In comparison to our running the rest of the year our winter running is not usually as strong, though you could argue we sometimes have to be strong to run in the winter months. Consistently good running though the winter will make you a stronger runner come the rest of the year.<br />
<br />
Maybe injuries have put you on the sidelines and now you have taken too much time off or your just starting to recover. I had this problem last winter. It wasn't until March that I started to get back into it and then due impart to poor training the first part of the year I got injured again. Here again being consistent is the key. When we are steady with our training throughout the year, especially in winter, but without over training, then our chance of and frequency of injuries decreases. Another huge factor for strong running and preventing injuries in winter is strength and core training. As our running decreases some in winter it is a great time and almost a necessity to supplement our running with strength and core training.<br />
<br />
If you have been in hibernation mode and now find yourself saying "Oh crud!" about that upcoming spring or early summer race it will be alright. We can't change the past. All we can do is move forward from here. Ease back into it and simply be consistently good in your training. Sign up for a race to give yourself a goal and target to work towards. Buy some new gear that you will need to get out and run in. Just don't point fingers at me when your spouse asks what your spending money on now.<br />
<br />
I am not saying that running in the winter is easy, but like most things that are challenging it is worth it. I have found myself trundging(trudging + running) through the snow a lot this year, but I have been consistent and <span class="userContent" data-ft="{"tn":"K"}">I fully believe 2014 is going to be great running year for me. </span>I hope your training has been consistently good and you have a great year too. Thanks for reading.<br />
<br />
Run Like a Horse,<br />
MickMcQuenhttp://www.blogger.com/profile/08113012751707147285noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-21335953789676263872014-01-15T14:57:00.001-05:002014-01-16T16:11:48.826-05:00Post Goal Race Accomplishment SyndromePost Goal Race Accomplishment Syndrome or PGRAS for short is a depression, funk, cloud, or rut feeling sometimes experienced by endurance runners within the year following completion of their big goal race such as a 100 miler. Symptoms can include, but may not be limited to a "What Now" feeling, lack of motivation, and a loss of mojo, zen, passion, along with an increase in around the abdomen, buttocks, and thigh regions.<br />
<br />
Today I am speaking as former sufferer of PGRAS in hopes that I might offer some help to some of my friends currently dealing with PGRAS and anyone else who might be affected by PGRAS.<br />
<br />
The first things you need to know is that the year after your goal race accomplishment can and probably will suck and it will not be easy, but ultimately that really depends on you. I have 3 things that can help you get back to "your" normal.<br />
<br />
1. Mix in a little or a lot of non running training activities in addition or in place of your running to spice it up. Try doing things such as swimming, weight training, biking, cross country skiing, snowshoeing, cross fit, yoga. The point is to find something fun to get and keep you moving. I can speak from experience and say that too much time off will only lead to an increase weight, injuries, and just plain bad luck in general it seems.<br />
<br />
2. Set new goals. "He who fails to plan, plans to fail." Not having any goals makes you like a rudderless ship getting tossed around by whatever the day or race may throw at you. When things go great it is no problem, but when things go poorly it is just plain miserable. I wouldn't necessarily pick out another really big goal mind you less we become an accomplishment junkie always having to have a big goal to strive for so we can push ourselves. Pick out goals that are fun but still challenging yet attainable with "reasonable" effort.<br />
<br />
3. Have fun!!! What makes us passionate about running? Remember why we run in the first place. For me it is for fitness, to see how far I can push myself, and for FUN. I accomplished my one 100 mile finish. 100 miles is the farthest distance I have any desire to cover and I finished it so I am good. That takes me back to "what now" right? Well I can still see how far I can push myself in how fast I can complete certain distances and courses. Let's not forget the other two reasons I run: fitness and FUN. I would dare say that if we did not somewhat enjoy running we would not do it all. So let's go back to what it is about running that makes us passionate about it. Get out on some group runs with a crazy friend or friends, take it all in, live in the moment, and remember to just HAVE FUN. Make this your number one goal for the year after your goal race accomplishment. To quote a great friend who is very inspiring and fun loving, "Breathe in. Breathe out. Life is good my friends."<br />
<br />
I would be remiss if I didn't add a bonus step to the recovery process. Celebrate your accomplishment! Live it up and take pride in what you have done. Look back at just what you have accomplished and let it be the fuel that helps drive you forward and propel you into new adventures. <br />
<br />
Hope I was of some help. Thanks for reading.<br />
<br />
<span style="font-size: x-small;"><span style="font-family: inherit;">*Mick Quen is not a registered physician. His medical license comes from Whole Grains University in a box and he accidentally poured milk on it and had to hang it up so it would dry off. His findings and opinions may be pure horse manure.*</span></span><br />
<br />
Run Like a Horse,<br />
Mick<br />
<br />
<br />
<br />McQuenhttp://www.blogger.com/profile/08113012751707147285noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-83559867452902227732013-12-30T15:44:00.000-05:002014-01-15T14:46:42.009-05:002014 Running GoalsI make New Year's goals. I don't care for resolutions. Once you break them or slip up it can be hard to find motivation and to keep going. Goals on the other hand give you something to shoot for. I like the quote, "He who fails to plan, plans to fail." 2013 was a down year for me. Maybe not so coincidentally I also didn't have any goals for the year. This year I won't make the same mistake. Here are my 2014 running goals:<br />
<br />
4. Run a sub 4 hour marathon<br />
Not a major goal and possibly not realistic. The only sub 4 hour marathon I ever ran was my first one in 2001. I may not even shoot for it, meaning I may not even run a road marathon. We'll see how the year is going when I get closer to the price increase deadline.<br />
<br />
3. Get back to my normal speed in a 5K<br />
I only ran one 5K this year. My time was not surprisingly a disappointing 23:19. To meet this goal and be satisfied I need to get back down to around the mid 21 minute range so a 21:20 - 21:40 would be good.<br />
<br />
2. Beat my PB Oil Creek 100K time <br />
This year I had a horrendous race and therefore a not very good time for me in the OC 100K, 18:59:11. That had nothing to do with Tom Jennings as RD or all the great volunteers. The heat really crushed me. I was not ready for 80 degrees in northwestern PA in October. To meet this goal I have to beat my 2010 time of 17:44:24.<br />
<br />
1. Have fun!!!<br />
In 2014 I am running my favorite races that are within 3.5 hours driving time. Last year I forgot that one of the three major reasons I run is for the enjoyment of it. I didn't have any new distances to challenge myself, my fitness was not great due to injuries and too much time off, and I forgot to just have fun. This year I plan to make sure I have fun running my favorite races. Hopefully I'll see some of you at these races.<br />
<br />
Thanks for reading. What are you goals for the year? Feel free to add them in the comments.<br />
<br />
Run Like a Horse,<br />
Mick<br />
<br />
<br />
<br />
<br />McQuenhttp://www.blogger.com/profile/08113012751707147285noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-59402302375200400742013-12-29T14:27:00.001-05:002013-12-29T14:27:32.090-05:00Not Your Average HorseNot your average horse or runner for that matter.<br />
<br />
Race horses tend be strong, lean, and built for speed like Thoroughbreds or Arabians. The majority of runners tend be lean or at least pretty light weight. I on the other hand tend to weigh a bit more. Using the horse analogy I would say I am built more like a work horse also known as Coldbloods. Most people think Clydesdales, Belgians, or Percherons, but I prefer Jutlands.<br />
<br />
Every so often I get reminders that I am not built like your average ultra runner or regular runner for that matter. The most recent reminder being that my Christmas present, the Ultimate Direction PB Adventure Vest, just isn't big enough for me. It comes in two sizes, S/M or M/L, and after reading reviews that said the larger size ran large I figured I would be alright. Then again I think the biggest chest size listed by reviewers was 39''. I have a 45'' chest and the vest is listed up to 41'' so I took a chance.<br />
<br />
It just didn't work out for me. I may try to exchange it for the Ultimate Direction SJ Ultra Vest, which gives me 2 more inches in the chest, but not sure about it. I really do want to get a hydration vest with the bottles up front though. I really like Saloman S-Lab Advanced Skin Hydro 12 Set Pack, which goes up to 46" chest, but not willing to pay $185. I had been eying UD vests for awhile waiting for them to go on sale so when they did I seized the opportunity. I will be following the Saloman vest waiting for it to go on sale as well. My biggest hesitation with it is the black color as black really attracts the sun and the heat kills me. I will still probably take a chance on the Saloman vest though.<br />
<br />
I hope you run happy no matter what type of horse you are and that all your tack fits and works well for you.<br />
<br />
Run Like a Horse,<br />
Mick<br />
<br />
<br />McQuenhttp://www.blogger.com/profile/08113012751707147285noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-82606278174101249082013-12-23T22:16:00.000-05:002014-01-15T14:10:40.033-05:002013 Running Year in ReviewWe'll start with the numbers: 13 races(one 100K, one 60K, two 50Ks, one 6 hour, one 27 miler, one marathon, two half marathons, one 12 miler, one 5 miler, one 5K, one DNF) and 302.7 race miles for career totals of 244 races, 55 ultras, 22 marathons, 30 half marathons, 12 DNFs, and 3883.6 race miles. 13 races in a year is the least amount of races I have run since 2007, where I also ran 13 races. 302.7 race miles is the least I have run since 2006, when my total for the year was a mere 177.2 race miles.<br />
<br />
To sum up 2013 in one word: Perseverance. I am not superstitious, but 2013 was an unlucky year for me. I have never had a problem with injuries and bad luck in running until 2013. Another factor may have been the "what now" feeling after completing the "big one" by completing the Oil Creek 100 Miler the in 2012.<br />
<br />
Three weeks after the 100 miler at Oil creek I ran a 50 miler and two weeks after that I ran another 50 miler. That caused me to finish 2012 with the start of what could become an achilles injury so I took off some time. Too much time and it led into the start of 2013. When I did start running I managed to slip a couple of times on the ice on the bike trail at Belmar. I didn't initially notice a problem and whether it was that or my Hokas were past their mileage, I later developed a problem with a ligament or muscle on the inside of my knee that would plague me from March until May when Dr. Dan pinpointed the problem at Katie's race.<br />
<br />
I thought I was back on track and my training started to pick up until I severely rolled my ankle in my Hokas at Mohican the second weekend in June, where I suffered my first DNF in 2 years. That put me on the shelf for 6 weeks and it wasn't until late October that I started to feel somewhat strong again.<br />
<br />
Perseverance is the key word. 2013 was a rough year. My times were poor and I had some bad races, but finished all but one of them. I only felt good and like I ran a good race at two races this year. They were the Gristmill Grinder Half in April and Dances with Dirt 50K in September on my birthday. Oh yeah I actually did somehow manage to win the 6 hour endurance race I ran at the end of October too.<br />
<br />
I also accomplished 2 fairly significant milestones in my running career this year. On March 9th I ran my 50th ultra marathon. On May 5th I completed my 100th half marathon or longer race distance. I ran my first marathon back in October of 2001, but most of those(91) were from 2006 to May 5, 2013.<br />
<br />
I kept moving forward though and I actually feel like I am finishing this year stronger and more healthy than I did the year before. My strength training and running are both back on track and I am looking forward to next year, where I will be running my favorite races throughout the year. 2014 should be a great year and lots of fun. Hope to share the trails with some of you. Thanks for reading.<br />
<br />
Run Like a Horse,<br />
Mick<br />
<br />
<br />McQuenhttp://www.blogger.com/profile/08113012751707147285noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-66991866336221806522013-12-23T21:12:00.000-05:002014-01-14T22:01:30.983-05:00Long overdue 2012 Running Year in ReviewI know it is almost an entire year late, but here is my 2012 Running Year in Review. First by the numbers: 24 races(one 100 miler, one 70 miler, three 50 milers, one 34 miler, three 50Ks, one 28.4 miler, one 26.5 miler, two 30Ks, one half marathon, one 10 miler, one 16K, one 10K, one 4.6 miler, five 5Ks, and one 1 miler) and 599.4 race miles for career totals of 231 races, 49 ultras, 21 marathons, 27 half marathons, 11 DNFs, and 3580.9 race miles. The 599.4 race miles are the most I have ever run in a year and chances are good will probably be the most I will ever run in a year in my lifetime.<br />
<br />
2012 was my most triumphant year. I overcame all obstacles while accomplishing all but one of my running goals for the year and it pretty much went according to plan. Here's a look at my goals and how I fared with them.<br />
<br />
7. Be about 10 lbs lighter than I was at most points of the past year<br />
This is the only goal I didn't complete. My 2012 weight was lighter than my 2011 weight for that same date all year, but once my weight got lower it was not 10 pounds lighter than the previous year. My lowest weight of the year came on 25MAY at 209 pounds.<br />
<br />
6. Officially finish the central section of the Baker Trail 50 Mile<br />
Mission accomplished. It was a hot day and therefore a rough day. At some of the points where I wasn't doing well I took time to run with friends. I finished it though and knew I was better for it. <br />
<br />
5. Get into and finish the 50th anniversary of the JFK 50 Mile<br />
I did get into and finish the 2012 JFK 50 Mile. It was my second fastest 50 miler I have run and faster than my other 2 JFK finishes by almost 30 minutes. For being a 50th anniversary of the race they really didn't have much that was special about it or separated it from previous years. I am happy to have done my last flat marathon running stretch along the C&O and I do not plan to return again unless I get bored or nostalgic.<br />
<br />
4. Finish the Laurel Highlands 70 Mile and redeem a previous DNF<br />
Thanks in large part to running at a great conservative pace with my friend, Scott McCray, for the first 46 miles and the pacing/chasing of my friend, Eric Ripper, in my last 24 miles the Laurel Highlands 70 Mile felt like a breeze. Those factors and God's favor led to a PR by 1 hour 42 minutes.<br />
<br />
3. Finish the year with Zero DNFs<br />
God blessed my training and racing in ways I never could have imagined in 2012. Glory be to God that I finished every race I started this year. Not just that I finished every race, but I finished the races that meant the most to me strong.<br />
<br />
2. Finish the Mountain Masochist 50 Mile and redeem a previous DNF<br />
I completed this goal, but I will admit it took a little help. Hurricane Sandy dumped some snow that remained on the second half of the course where the elevation is higher. This prompted the RDs to give us a compassionate extra 30 minutes. I am very grateful as I needed 11 of those minutes to make this finish happen. <br />
<br />
1. Finally finish a 100 miler at the Oil Creek 100s and redeem a previous DNF<br />
This was "The Big One." As goal #3 suggests this came to fruition. The weather was perfect minus some rain at night. I didn't push. I went out slow and let the race come to me. It worked to perfection at Laurel and was equally effective at Oil Creek. My race strategy was Loop 1: Warm Up Loop - 8-9 hours. Loop 2: Stroll through the Park - 9-10(17-19) hours. Loop 3: Victory Lap - 10-11(27-30) hours. Going Home Loop: The Celebration 2-3(29-33) hours. It was amazing how God blessed me. My times stayed right inside these ranges the entire race and made for a great race and a triumphant finish. It was especially meaningful to accomplish this on my home course with so many of my friends running or volunteering. My wife was volunteering and she know's how much it meant for me to finish and how special it was for her to be there.<br />
<br />
Thanks for reading this way overdue review.<br />
<br />
Run Like a Horse,<br />
Mick McQuenhttp://www.blogger.com/profile/08113012751707147285noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-10046935975255538452012-10-31T15:22:00.000-04:002012-10-31T15:23:34.341-04:00Rookie to VeteranOne of the biggest differences between myself now and myself the last time I took on the Mountain Masochist 50(54) miler is experience. When I last ran Mountain Masochist 5 years ago in 2007 it was my 6th ever ultra and it became my 3rd ever DNF. The cut-offs got me at mile 40. This year when I take on Masochist it will be my 48th ultra. Needless to say I have a bit more experience going into Masochist this time. I have not completed every ultra I have entered. As a matter of fact I have DNFs in 9 of those attempts, but I have always gone 36.5 miles or longer in every attempt.<br />
<br />
This got me thinking about when does one shake the rookie tag and also when does one become a veteran?<br />
Do we stop being a rookies when we stop making rookie mistakes? If so then I am afraid most of us will forever be rookies. I think it comes down to experience and what we learn from those experiences we have in races. A fair ranking system might be the high school and college system of Freshman, Sophomore, Junior, Senior, and 5th Year Senior. Most of us take 2, 3, or 4 years to start to "know" what we are doing in an ultra, though some of us need that 5th year to figure it out. As for "knowing" what we are doing again it comes down to experiences and what we learn from them.<br />
<br />
I got hit hard my Freshman and Sophomore years of ultra running. I suffered my 2nd and 3rd ever DNFs in 2007 and my 4th, 5th, and 6th DNFs in 2008. After only suffering DNF #7 in 2009 I felt like I had arrived only to be humbled big time my Senior season with DNFs 8, 9, & 10. I learned from those defeats. I wrote them down to remember them and took notes about what contributed to them. Sometimes it took a while to actually put into practice what I learned though.<br />
<br />
I happened to check out <a href="http://www.digdeeprunlong.com/home.php?notloggedin=racehome">Dig Deep Run Long</a> recently and saw that I had gone from being listed as a Distance(whatever your longest distance finish is) Finisher to a Veteran1 meaning I have run over 1000 ultra race miles. Dig Deep Run Long mostly uses <a href="http://ultrasignup.com/default.aspx">Ultra Signup</a> to calculate your Ultra totals, but DDRL will also let you add races that may be missing from Ultra Signup. Based on DDRL's measurements I took about 5 years to achieve Veteran status from the first Ultra I ever ran at JFK in 2006, though not my 1st ever done. I hiked most of a 50K Volksmarch in Heidelberg, Germany in 2004. I went over the 1000 mile mark with my last ultra of the year last year, Tussey Mountainback 50 Miler. Of course I hit 1000 miles sooner than that if you count my 448.1 miles from 9 DNFs mileage.<br />
<br />
So when do we achieve Veteran status? Do we have to log 1000 ultra race miles? I don't think so, but you can't argue there is experience gained in that feat. When you get there you just "know" it. You "know" what you are doing and for the most part you "know" what to expect going into a race. You "know" how to train and prepare. You "know" you have done it before and you "know" you can do it again. If you've trained and prepared you "know" what you are capable of.<br />
<br />
That said I truly believe most of us are capable of so much more than we ever dare to dream or imagine. Much more than we "know."<br />
<br />
Run Like a Horse,<br />
Mick <br />
<br />
P.S. For the record I am still chasing that perfect year(no DNFs) since my start in 2006 where I finished the only ultra I did that year. 2 more races stand between me and a perfect year, but deep down I "know" I can do all things through Christ who strengthens me.MicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-80979738993826643872012-08-31T17:02:00.001-04:002012-08-31T18:55:55.186-04:00My *Current Top 10 Ultras List plus 5This started out as a reply to my good friend Ronnie's comment in my last blog post. I felt it was too long to be a reply comment so I opted to make it into it's own post. My top 10 list changes as I run new races. Past events rise or fall too when I rerun them, compare them to other events, and my experiences change. Most of my experience and therefore recommendations will be in the PA/OH/WV area. So here is my current top 10 favorite list with 5 bonus listings for diversity.<br />
<br />
<b>1</b>-Megatransect 25-26 Mile Challenge -Lock Haven, PA(not an ultra by distance, but it is more challenging than some ultras)<br />
<br />
<b>2</b>-Oil Creek 100s(100Mile, 100K, 50K) I am biased as this is pretty much my hometown ultra)-Titusville,PA <br />
<br />
<b>3</b>-Heidelberg Voksmarch 50K -Heidelberg, Germany(I love Heidelberg. You never forget your first) <br />
<br />
<b>4</b>-Laurel Highlands Ultra 70 Mile -Johnstown, PA <br />
<br />
<b>5</b>-Highlands Sky 40 Mile Trail Run -Davis, WV <br />
<br />
<b>6</b>-Hinson Lake 24 Hour Classic -Rockingham, NC <br />
<br />
<b>7</b>-Ironmasters Trail Challenge 50K -Gardners,PA <br />
<br />
<b>8</b>-Hyner View Trail Challenge 50K/25K -Renovo/Hyner, PA <br />
<br />
<b>9</b>-Mountain Masochist Trail Run 50(54) Mile -Lynchburg, Va <br />
<br />
<b>10</b>-Capon Valley 50K -Yellow Spring, WV <br />
<br />
Bonus<b> </b><br />
<b><br /></b>
<b>11</b>-Baker Trail 50 Mile Challenge North section -Brookville, PA <br />
<b>12</b>-Run Between the Suns 12 Hour -Dempseytown, PA(biased again, right in my backyard)<br />
<b>13</b>- Triple Lakes Trail Race 40 Mile -Greensboro, NC <br />
<b>14</b>-JFK 50 Mile -Boonsboro, NC <br />
<b>15</b>-Ouachita Trail 50K- Little Rock, AR<br />
<br />
Hope you might check out some of these races or that you may have already run some of them. Feel free to comment or ask questions.<br />
<br />
Run Like a Horse,<br />
MickMicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-30190670349142775582012-08-29T11:27:00.000-04:002012-08-29T11:27:03.320-04:00Mind Not at EaseMy mind is not at ease after being unable to finish the Baker Trail 50 Mile under 11 hours and having to settle for an 11:56 finish. Looking ahead to the Mountain Masochist 50(54) Miler, where I will need to cover an additional 4 miles in less than 12 hours gives me an uneasy feeling. I am still going after Masochist. The weather will change, Masochist is a different type of course than Baker, and I have 8 weeks before I will have to fight that battle.<br />
<br />
That said I do realize that every race where I push on, don't quit, and I finish after a difficult start or stretch during the race makes me stronger. It adds another piece to my foundation and another tool to look back on in future events.<br />
<br />
In Baker this year I felt horrible for about 9 miles from mile 17 to mile 26. I was mostly in the sun, on the road, and climbing. I was hating life and miserable, but I kept pushing forward. Somewhere around mile 26 the course started downhill and took us back onto the trail and into the forest's shade. Some clouds even came out and veiled us from the sun's heat too. I came back to life and had a great day from that point on. I am so glad for the God-given grit and determination that helped me not drop out of the race and miss the joys that came after my struggles.<br />
<br />
I'll leave you with a quote that stood out to me from a running article I read yesterday.<br />
<br />
"An
ultrarunner’s biggest challenge is not about being physically fit enough
to handle the race, but to be mentally tough enough to keep emotions
intact and force your beaten body forward."<br />
<br />
Run Like a Horse,<br />
MickMicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com4tag:blogger.com,1999:blog-6202872852861553720.post-51469527503797350082012-08-24T15:27:00.000-04:002012-08-24T15:27:35.999-04:00100 Mile MotivationHere is a quote from a pre-race speech before the Leadville 100. I did not run the race, but this quote very much sums up running an ultra, especially a 100+ miler. I hope it motivates you in whatever race you run in this life.<br />
<br />
"When the going gets hard. When the time comes and I promise the time will come. When the legs are dead. When the heads done. When the lungs are burning. One time believe, believe with me and dig deep. Take one more step. Turn that step to two. Soon there's an aid station. Keep digging. Soon there's another. Soon before you know it your at the finish line. Your husbands, your wives will be there crying. Your boyfriends, your girlfriends, they'll be enjoying wishing they were with you. Your children will never see a more proud moment of you........Do this and find out that you are better than you think you are." <br />
<br />
Run Like a Horse,<br />
MickMicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-84679860940639734942012-06-01T14:05:00.000-04:002012-06-01T14:06:52.854-04:00It Is Gonna Be Hot So.....<span class="commentBody" data-jsid="text">It is gonna be hot this year. I am sure if you have been living in the PA region of the country this is not news to you. The heat is my personal kryptonite. When Mother Nature turns up the heat I tend to wither and crumble.</span><span class="commentBody" data-jsid="text"><br /></span><br />
<span class="commentBody" data-jsid="text">So what does this mean for my running schedule this year? Should I cancel all my races from now until the end of September? If you know me at all you know that is not an option. </span><br />
<br />
<span class="commentBody" data-jsid="text">I may not like the heat, but the truth is there is nothing I can do about it. The weather is one factor on race day that is completely out of our hands. I may pray and hope for most race days to range from the upper 40s to lower 60s with partially sunny to overcast skies, but when race day arrives with 90 degrees, high humidity, and sunny skies that is entirely beyond my control.</span><br />
<span class="commentBody" data-jsid="text"><br /></span><br />
<span class="commentBody" data-jsid="text">What is still in my control is how I prepare for and react to the weather. I can't claim to have done any great preparation for the heat other than being out and training regardless of the temperature. I surely have not put on layers like Tom Jennings or anything like that.</span><br />
<span class="commentBody" data-jsid="text"><br /></span><br />
<span class="commentBody" data-jsid="text">So that only leaves my reaction. Ultimately my intended reaction will be 1. Hydrate well. I need to hydrate on schedule and adjust it as needed during the race. 2. Run mentally strong. For me this means keeping within my race strategy by (a) breaking the race up into small goals like running strong till the next climb, getting over the next up hill, or just running to the next aid station (b) breaking the race up into different sections like first half, first quarter, day time, night time, second half, home stretch (c) remember my training and all I have done to prepare for the race (d) take in the sights and smells around me to take my mind away (e) think about the finish line and it's food and friends as it gets closer and closer (f) thank God and give Him the praise and the glory for the ability to be out there enjoying His creation for another day and for giving me the strength to go one more step, one more mile, one more race!</span><br />
<span class="commentBody" data-jsid="text"><br /></span><br />
<span class="commentBody" data-jsid="text">Thank you for reading. </span><br />
<br />
<span class="commentBody" data-jsid="text">Run Like a Horse,</span><br />
<span class="commentBody" data-jsid="text">Mick</span>MicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-82736211975643738852012-02-06T16:13:00.002-05:002012-02-06T17:27:39.439-05:002012 Running GoalsBetter late than never. As I mentioned I have been busy with work and life so far this year.<br /><br />I don't do resolutions and I encourage others not to either. Once a resolution is broken it is done and over, but goals are something you can keep pursuing and working towards.<br /><br />Without further ado here are my 2012 running goals in order of priority from least to greatest.<br /><br />7. Be about 10 lbs lighter than I was at most points of the past year<br />Priority: Low<br />I know it may be a surprise that this is a low priority, but I am not really worried about my weight. That said I do know I can ran faster and easier if I weigh less. I will be happy to see progress and that is what this goal represents. Last year I started back into fitness routine on 21MAR weighing 232. My lowest weight of the year was on 11OCT at 213. Currently I weigh 220.<br /><br />6. Officially finish the central section of the Baker Trail 50 Mile<br />Priority: Medium low<br />In 2009 I finished this section, but did so unofficially. I got lost on the way there and didn't start till 2 hours after everyone else. It took me 25 miles to catch an aid station before they shut down and packed up so there was no record or proof of me having run the first 25 miles. This year I want to "officially" finish and earn my rolling pin for having completed all 3 sections.<br /><br />5. Get into and finish the 50th anniversary of the JFK 50 Mile<br />Priority: Medium<br />JFK was the 2nd ultra I ever completed and the first one I ever ran. It is not often you get to run in the 5oth running of an event and this being a 50 miler makes it neat as well. I have completed it twice before, but I would love to do it again on the 5oth anniversary.<br /><br />4. Finish the Laurel Highlands 70 Mile and redeem a previous DNF<br />Priority: High<br />I have attempted Laurel 3 times and 2 of those times the Laurel course combined with the heat have bested me. The only year I successfully completed the course I was aided by 30 plus miles of rain to keep me cool and the temperatures down. I intend to even the score this year even if I can't completely redeem my last DNF as it included the 7 mile detour because of the bridge over the turnpike being replaced.<br /><br />3. Finish the year with Zero DNFs<br />Priority: High<br />As an adult I never failed to complete a race until 2007 when Laurel humbled me for the first time and Masochist got me later that year. 2008 was a learning year with 3 DNFs, 2009 was a great year with only 1 DNF, 2010 saw me take some lumps with 3 DNFs again, and only 1 DNF last year. I want to return to perfection this year and break the streak of years with DNFs and the 3-1-3-1- cycle.<br /><br />2. Finish the Mountain Masochist 50 Mile and redeem a previous DNF<br />Priority: Very High<br />Masochist remained outside my grasp after I failed to complete it in 2007 until this past October at Tussey. I always said I would have to run a sub 11 hour 50 miler to feel I would be able to complete Masochist since Masochist is actually a 54 miler. At Tussey I ran 10h18m and now have the confidence to able to redeem my DNF at Masochist.<br /><br />1. Finally finish a 100 miler at the Oil Creek 100s and redeem a previous DNF<br />Priority: Off the charts!<br />3 hundred mile attempts resulting in 3 DNFs including 1 at Oil Creek. For me to feel "successful" as an ultra runner "I" NEED to complete at least one 100 mile race. This for me is what defines "my" running career. I want to be able to say I have completed a 100 mile race. Oil Creek is pretty much my hometown ultra and it would be especially fitting for my 100 mile finish to come there.<br /><br />Run Like a Horse,<br />MickMicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-79221518443830472022012-01-30T13:27:00.002-05:002012-01-30T14:10:30.771-05:006 Factors That Made 2011 Great<p>There were six specific things that individually and coupled together worked to make this year so great for my running.<br /></p> <p>1. God's blessing and His healing power. I know it is God alone, who has given me the ability to run and heals my body from day to day and week to week. He truly is my Strength, my Hope, my Provider, and my Healer.</p> <p>2. Forefoot striking. A midfoot to forefoot strike is so much more efficient and better for your body. Heel striking is like putting the brakes on every time your foot lands, whereas a forefoot strike propels your foot forward. A forefoot strike also allows you much more control when you land on an uneven surface and therefore makes you less likely to roll your ankle or get injured. I really focused on changing my foot strike and becoming more of a forefoot striker after rolling my ankle in May.</p><p>3. Downhill running. I really worked to run the downhills hard yet also allow my body to slightly recover on the downhills. On downhills I focused on leaning forward, but keeping my stride under me and my hands low and relaxed, and of course landing on my forefoot and not my heels.</p><p>4. Crossing the center line. Roger Niethe shared this tip with me at Baker. When walking up hills during a race swing your arm across the center line of the body. This recruits more muscles in your legs and hips, which shares the work load and helps your muscles to be stronger and less fatigued later in the race. I credit this tip with faster times from 27AUG and every race after that.</p><p>5. S-caps. I have been using S-caps for my electrolyte and salt replacement during longer races for a couple years. Just this year I learned that if I am already have leg cramps that opening one of the capsules up and placing the contents on my tongue causes it to go directly to cramps in less than a minute. This made a huge difference on the final long downhill of Tussey, when I needed to be able to run the downhill, but leg cramps were preventing me from running.</p><p>6. 100-Up Exercise. This simple running exercise invented by W.G. George helps reinforce a natural forefoot stride that "is incapable of harm when practiced discretely." I have been using this exercise on my non running days since the end of November and feel it has been helping me develop a more natural and efficient forefoot stride.</p><p>Thanks for reading.</p><p>Run Like a Horse,<br />Mick<br /></p>MicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-67371145090385151992012-01-30T12:13:00.004-05:002013-12-23T20:00:12.384-05:002011 Running Year In Review<div class="uiStreamMessage" ft="{"type":1}" style="font-family: arial; font-weight: normal;">
<span style="font-size: 100%;"><span class="messageBody" ft="{"type":3}"><span style="font-size: small;">Here is my 2011 Running Year in Review by the numbers: 36 races(two 50 milers, one 40 miler, four 50Ks, two marathons, one 25 miler, one 30K, two 25Ks, three half marathons, one 20K, one 19K, one 10 miler, two 15Ks, one 9 miler, two 10Ks, ten 5Ks, one 1 mile, and 1 DNF) and 549.5 race miles giving me career totals of 207 races, 38 ultras, 21 marathons, 24 half marathons, 11 DNFs, 2981.5 race miles. I also had 50 mile and half marathon PRs and my 2nd fastest marathon time ever. All Glory to God!</span></span></span><br />
<br /></div>
<div class="uiStreamMessage" ft="{"type":1}" style="font-family: arial; font-weight: normal;">
<span style="font-size: 100%;"><span class="messageBody" ft="{"type":3}"><span style="font-size: small;"> </span></span></span><span style="font-size: 100%;">My year started out rough with slowest 50K of my career at the Frozen Sasquatch 50K(8:17:25) on 08JAN, but it was later eclipsed by an even slower one at the Glacier Ridge 50K(8:32:47) on 09APR. The end of April saw me pick up my only DNF of the year at the crazy and super tough Muddy Marathon on 30APR. On 16APR I did shave 26 minutes off of my previous running of the Hyner View Trail Challenge 25K(4:20:47). I hit a high point with my 3rd fastest marathon ever at Pittsburgh(4:27:59) on 15MAY. Unfortunately the very next week I rolled my ankle badly while hiking when I jumped over a log onto a slanted bank. This set back slowed me down, but not enough to keep me from running 4 more races before completing the beautiful Highlands Sky 40 Mile Trail Run(10:10:43) on 18JUN.</span><br />
<br /></div>
<div style="font-family: arial;">
<span style="font-size: 100%;">From here my year just took off. On 13JUL I shed 43 seconds off my best 5K time of the year at the Fredonia Firemens 5K(21:59), but 10 days later I shed another 28 seconds at the Oil City Fireman's MDA 5K(21:31). On 27AUG I completed my 3rd section(2nd officially) of the Baker Trail(11:47:20). On 10SEP I ran a 1:07:01 9 mile race at the Mantua Potato Stomp, which would have been a 10 mile PR if it had been a 10 miler.</span><br />
<br /></div>
<div style="font-family: arial;">
<span style="font-size: 100%;">In October things really shifted into high gear. The first day of the month saw me complete the Megatransect(6:20:28) for the 3rd time and shave off 54 minutes in the process. One week later I ran the Oil Creek 50K(6:16:08), which was 6 miles longer than Mega, 4 minutes faster than my Mega time making it my 3rd fastest 50K. The next week I ran a half marathon PR at the Buffalo Creek Half Marathon(1:39:32) only to follow it up with a 50 Mile PR at the Tussey Mountainback 50 Mile(10:18:42). The significance of the 5o mile PR is that it gives me to confidence to pursue redeeming a previous 50 mile DNF at Mountain Masochist. The first weekend of November I ran my second fastest marathon ever at the Inland Trail Marathon(4:08:22) and two weeks later I ran my fastest 5K of the year in 21:04 at the Oil City YMCA Turkey Trot 5K.</span><br />
<br /></div>
<span style="font-size: 100%;"><span style="font-family: arial;">This was an incredibly blessed year. It wasn't without some hardships and lows, but they make the high points that much more special. God richly blessed me and my running this year. I pray that He was glorified.</span><br style="font-family: arial;" /><br style="font-family: arial;" /><span style="font-family: arial;">Run Like a Horse,</span><br style="font-family: arial;" /><span style="font-family: arial;">Mick</span></span>MicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-38501136844849790182011-10-26T14:29:00.002-04:002011-10-26T14:56:50.945-04:00Tussey Taken Down26OCT2011<br /><br />On Sunday God gave me the strength and mental toughness to endure the Tussey Mountainback 50 Mile in Boalsburg, PA. This was redemption for a previous DNF in 2008. The best part is that God far exceeded my expectations of what I thought I could finish in. My final time was 10:18:42, which is 53 minutes faster than my previous PR. Glory to God! He also provided a beautiful day just made for running and being outside in His creation. The race does take place in a gorgeous setting with many picturesque views to be seen all around the trail, especially this time of year in Pennsylvania with leaves changing.<br /><br />I am happy to be done with Tussey. 1- Tussey hurts. It is entirely on paved roads or hard pack dirt and gravel roads. I love the trails, but there are none on this course. During and after the race I found myself wishing I had some of the Hoka One One shoes to take the sting out of all the descents. 2- I really really don't like all the relay team vehicles and support vehicles on the course. Fortunately this year the dust stayed down because of all the rain earlier in the week. When I am running I prefer a course that is completely or at least mostly closed to all vehicle traffic. 3- It takes place on a Sunday now. It used to be a Saturday race, but at some point since 2008 they changed it to Sunday. I prefer to be in church on Sunday morning and rest/relax with family or friends the rest of the day.<br /><br />God has really blessed my running this year and this was my second PR in 2 weeks. The previous Saturday I PR'd for my half marathon time at Buffalo Creek. Redeeming a previous DNF here meant a lot to me. It also opened the door for me to attempt to redeem another DNF from 2007 at the Mountain Masochist 50 Mile in Lynchburg, VA next year. I know one of the big factors in Sunday's race is that I have grown and learned some lessons from all my other races to this point. I am now much more mentally stronger and I know how to dig deep and keep pushing when adversity hits. God is my strength and thankfully He is my healer too. The soreness in my knees is almost all gone now. Should be just fine for the Inland Trail Marathon in Elyria, OH in 2 weeks.<br /><br /><br />Run Like a Horse,<br />MickMicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-54644458150298757522011-10-19T13:41:00.002-04:002011-10-19T20:52:43.730-04:00100 Mile Gorilla19NOV2011<br /><br />I know it is supposed to be the 1000 lb gorilla. In my case though the thousand pound gorilla on my back is a 100 mile one thousand pound gorilla.<br /><br />It haunts me. I realize that I might be the only one that thinks having completed a 100 miler is expected of me, yet that is what I expect of myself. I have completed 37 ultras to date and I feel one of them should be a 100 mile finish. Unfortunately not one of them is a 100 mile finish.<br /><br />I guess I personally view the 100 mile distance as the ultra runners' marathon. When you are a non ultra distance runner the question you get is "Have you run a marathon?" or "How many marathons have you done?" Though I don't expect other ultra runners to have completed a 100 miler, I do expect it of myself. I hate that whenever someone asks me that question my best reply is "No, but I have attempted 3."<br /><br />3 attempts, no completions. If you know me then you know how bad that irks me. 1- I am a stats guy and I hate having negative stats. 2- I was brought up to finish what I start and those 3 hundred milers are forever unfinished. Let's look at my three unfinished 100 milers:<br /><br />2008 Burning River<br />Burning River was my very first 100 mile attempt. It started out on road and I made the classic mistake of going out too fast. Burning River tends to live up to its name in that it is hot and the heat kills my performance. I had a horrible time on the trail terrain in the night as this was only my 2nd race where I ran in the night on trails. I fell behind the cut offs and by the time I made it to Covered Bridge the best pace I could manage was my old man walk. My day ended at 81.6 miles.<br /><br />2009 Oil Creek<br />My race started poorly as I made 2 wrong turns within the first in the first few miles. Instead of turning left coming up off the bike trail several others ahead of and behind me turned right. Most of us didn't figure out where we should go until the 50 milers came through and set us straight. Later after leaving Petroleum Center I got caught up with a group of 50 Milers as they went off on their longest add on loop and I didn't realize my mistake until after I was halfway through the loop. I then made the mistake of running harder than I should have in an effort to make up lost time. Once again the heat on this warm day also got to me. I also had a tough time at night again as well, where I added to my difficulties by not accounting for how much the temperature drops up on the ridges after the sun sets and not dressing warm enough for the night. My day ended at the fire of the Miller Farm aid station on loop 2 at 53 miles officially, but 61 miles unofficially with my wrong turns.<br /><br />2010 Rocky Raccoon<br />I had poor training going into Rocky. Part of that had to do with the time of the year and part of it had to do with having moved to Texas in the start of January. Most of the training I did get in was in colder weather than the 70s we had on race day. I was not ready for 70 degrees in February. I found out early on I was not having a good day. The course is a 20 mile loop that is shaped like a hair pin in places so you end with parts that are like an out and back letting you see a lot of the other runners. I didn't care for this since when I am having a bad day I do not want to see anyone else except aid station volunteers. My race ended after 2 loops at 40 miles.<br /><br />I learned some lessons from my hundred miles attempts and other ultras I have run. 1- I need to start out slow knowing that doing so will benefit me later when I need it. 2- I need to fuel better through the lows. Sometimes when we hit a mental or physical low in the race it is low blood sugar. I know now that when I get to feeling cruddy in an ultra I need to get some food in me, especially something to bring my blood sugar up. I do know that the best way to manage lows is to fuel early and often the whole time to prevent crashes from coming on. 3- You can't make up for lost time. If you make a wrong turn stick with your pace. 4- Put clothes in drop bags or with crew members to dress for temperature changes like when the sun goes down.<br /><br />5- The biggest lesson I have learned with the one hundred miler(but it can apply to any race) is that we have to believe 100% that we will finish the race(thank you, Rhonda). I had that going for me in my first 100 mile attempt, but I have to admit I had doubts heading into the 2nd and 3rd attempt. If we have any doubts they all too often become a self fulfilling prophecy.<br /><br />The date is set for the next October at the Oil Creek 100s. I enter training fully confident and fully expecting to finish. This 100 mile thousand pound gorilla is heavy, but I am a workhorse with God as my strength and together We will carry this thousand pound gorilla to the finish line of the Oil Creek 100s next October.<br /><br /><br />Run Like a Horse,<br />MickMicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-57699575411367294132011-10-18T14:39:00.001-04:002011-10-19T20:54:12.742-04:00Finally Home Again: 2011 Oil Creek 50K18OCT2011<br /><br />This year's Oil Creek 100s was different for me for a couple reasons. 1- It was the first year I was only doing one loop AKA the "fun run." 2- I got in several training runs this year especially on sections 2 & 3 and I finally felt like I knew the course. 3- The biggest and most important reason being I knew so many more of the runners and volunteers. It is amazing how much of a difference it makes having people you know out on the course.<br /><br />The main reason I knew so many people this year is thanks in very large part to the Katie Peterson and the Warriors!! training group. I can't recall exactly when I was added to the group this year, but I do know I have Shannon Gallagher to thank for it. Thank you, thank you very much, Shannon! I came to find out that from doing Oil Creek the previous 2 years and from all the ultras I have done in the area I had probably seen and even talked to some of the other Warriors before, but now I know them and they are a part of my running family. I also met other running friends from outside the group through my Warrior friends.<br /><br />To tell you a bit about myself and my training, I usually train alone and go to races by myself where I might run into some people(mostly Eric and Dannielle Ripper). I still mostly trained by myself, but occasionally I would actually make the 2nd 5 mile loop of the Warrior Wednesdays at Jersey Bridge and get some speed work in with Adam Peterson and Jeff Nelson. I am thinking I might have made only 2 of those nights and both times there was food after(cake once, cookies another) so that was added bonus to getting to know the other Warriors. Anyone who knows me knows I love to talk so hanging around afterwards and talking was one of my favorite parts. It was also nice to know I would see some of the Warriors at other races this year.<br /><br />As we all know the biggest and best race of the year is the Oil Creek 100s. It is a running family reunion except you actually want to see these family members. I saw so many running friends at the dinner the night before. Roger Niethe(100M) gave me one of the best compliments I have ever received as a runner when he said, "Mick you look like you should be wearing a helmet and shoulder pads instead of running ultras." I have always said I would rather look like a football player who runs instead of a runner who played football. As an added bonus this year my wife, Vicki, came along with the kids so she could meet all these running friends I am always talking about from Facebook.<br /><br />I got to the Middle School early enough to talk with some of my friends in the 100K, wish them luck, and see them off. I then did the same with my friends in the 50K while we waited for our turn. I had no idea what time goal to expect as I had never done only a single loop of the course in the race. I had DNF'd at Miller Farm on loop 2 in the 100 Miler in 2009 after some wrong turns and last year I ran 2 loops to complete the 100K in 17:44:24. My honest expectation was anywhere between 7 to 7.5 hours.<br /><br />At 0700 we started. I followed my strategy and went out slow for the first half. I talked with Mike Gallagher while on the bike trail, but let him go on ahead while I walked the hill leading up to the trail. I eventually fell in behind a couple guys. We passed a few people, but more people passed us. I didn't care and I said to myself, "We will see most of you when I pass you on the second half." We stayed together to Wolfkiel and their Hollywood Stars aid station. There I saw Bill Masters and Dan Bowersox. It was early, but I ate some fig newtons and had some heed and trail mix before setting out.<br /><br />I caught back up to the 2 guys after the switchbacks before meeting back up with Mike Gallagher. I stayed with Mike through the long climb, but he said his hamstring was still tight and to go on ahead. I cruised right on along and made my way into Petroleum Center around 2 hours 45 minutes to be greeted Tom Lane AKA the "mayor of Funkytown." I had taken it easy to this point and was excited to see what I could do on the second half.<br /><br />On the hill out of PC I saw Katie Peterson(100K), who looked to be having a great day. We chatted briefly and then I was on my way, passing runners left and right. I liked the trail taking us to the scenic overlook this year. I was greeted by some great signs as I approached the Boy Scouts aid station. Their aid station was a pleasant surprise this year. In the previous two years this was just water and Endurolytes, but this year it was a full aid station. I hope they keep this cause I'll need it next year in my 100 Mile redemption.<br /><br />Before leaving the aid station I caught my first glimpse of a group of about 4 runners that seemed to keep steadily gaining ground on me. The only thing that kept them from passing me was my downhill running and my fast hiking on the steeper uphills, but they seemed to gain on me pretty well during their runs on flats and slight uphills. In hindsight I guess this was good as it did help me keep pushing the pace. I passed Dannielle Ripper(100K) in this section on my way to Miller Farm and the Flamingo aid station. I was glad to see she looked good at this point and seemed to be in good spirits. There I was greeted by Amy McCracken. I also talked with Brian Newcomer(100K) and Scott McCray(100K) here. I fueled up and headed out. The best flamingo was the skeleton flamingo,which I am told glows in the dark, on the hill by the cemetery.<br /><br />I passed Brent and Patty Henderson(50K) on that hill out of the aid station and got back to cruising. This section flew by for me and after the early hills I never saw the group of 4 again. At this point I looked at it like I was in the 400 meter dash, though considerably longer, and I had just rounded the the last turn into the straightaway. I passed Ken Zellars(50K) during this point. Having done the Warrior Wednesday's I really kicked it in after we passed the top of the "Hill of Truth." Oh and on the second half I am pretty sure I passed back most of the people who passed me in the first half. I know I didn't get passed by anyone the whole second half and I am really proud of that.<br /><br />It had been getting hot during this section and I really felt it on the dike loop around the museum and the bike trail back to the middle school. Regularly drinking water and taking S-caps on the hour every hour helped keep the cramps at bay all day. On the bike trail Eric Ripper passed going the other direction on his second loop of the 100K and I passed Adam Peterson(100K) here too. I crossed the bridge, rounded the corner, and sprinted in to the finish line in a time of 6:16:08. Of course I was greeted by Tom Jennings at the finish and I saw Shannon Gallagher and Jeremy Johnson there too. Out of the 17 5oKs I have done this was my 3rd fastest 50K.<br /><br />I far exceeded what I thought I might be capable of. To God be the glory! The downside of finishing well ahead of what I thought I would was that Vicki and the kids missed me finishing. They came soon after and would have seen me if things hadn't gone so well. Of course I ate some. I also kept going back and forth between the finish line and the aid station to see my friends come in and wish the ones heading back out well.<br /><br />Finally I left and went home to shower, eat some more, and return to work the aid station and pace Dannielle in. Tiffany Hrach, who ran an awesome first 50K, picked me up and took me to the aid station 3 after a detour to AS2 to check on Dannielle. At the aid station it was a great to see all the runners, especially my running friends come in and to be able to help them out, give them any encouragement, and send them on their way to the finish. I got to pace Dannielle for several miles which was a good time. I learned some things from this first time pacing and I look forward to the chance to pace a friend again.<br /><br />Knowing that I would be seeing my friends along the course and at the aid stations along the way made a huge difference this year. I kept looking forward to who I would see next and this would carry me along all day. Thank you friends and thank you Tom and all the volunteers for making Oil Creek the best event every year. I look forward to running with many of you throughout the year and I can't wait till next year's reunion at the the Oil Creek 100s! Thank you Warriors for finally giving me a running home again.<br /><br /><br />Run Like a Horse,<br />MickMicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com1tag:blogger.com,1999:blog-6202872852861553720.post-64773960348660328512011-10-17T17:34:00.000-04:002011-10-17T17:50:59.999-04:002008 Laurel Highlands: 2nd Chance RedemptionOriginally written 17JUN2008.<br /><br />14JUN2008 Johnstown, PA<br /><br />The Laurel Highlands 70.5 Mile Run is a challenging race in the Johnstown, PA area that starts at one end of the Laurel Highlands Trail and takes you the entire 70.5 mile route to the other end. To do this race you will need a good pair of trail shoes with a toe guard. I personally recommend the Montrail Hardrock shoe for this course. There are an over abundance of rocks along this course and unless you want to feel everyone then you need the right shoes. Your toes and feet will thank you later. I wore a different pair of shoes last year and though they did have a toe guard as well, the Montrail Hardrocks were an improvement. The second major thing you will need is two water bottles or a hydration pack capable of carrying at least 32 oz. of fluids. The aid stations on this race tend to be at least 7 miles apart most of the way and by the race director's own admission this race is meant to be a bit challenging. In all fairness the aid stations are placed where they are because there are so few points to access the trail in between though. There are 8 official aid stations. Also try to remember your usual pre race nutrition and don't leave it sitting in the cupboard like I did this time. I managed with a breakfast drink and some oatmeal, but I wish I would have had my Hammer Nutrition Sustained Energy mix.<br /><br />The race begins about a half mile from the trail head at Ohio Pyle. It is a beautiful location as are many points along the way. There are some great overlooks around miles 2, 8, and 21 as well. Mile two's is always covered in fog still around the time you pass it at 6 AM. Mile eight's was awesome with a rainbow this year. Anyway the race starts at 5:30 AM and most of the first 8 miles are a long climb. The key to remember here is that it is way early in this race and you will only hurt your performance later if you push hard up these hills. Remember I have done this race twice and I know how pushing too hard on these early hills can cost you your race later. The cut off times are generous and manageable if you just take your time on the uphills and make up for it by running smart on the downhills. This year I got passed by a lot of runners on the longest climb of the course between miles 6-8. As I told them it looked like I was dieing by my pace, but I was really just conserving energy I knew I would need for later. It took me 2h10m to reach the 8 mile point.<br /><br />Around mile 8, when we finally crested the big climb, I met up with Scott, Joe, and Kirstin. We all met at the awesome overlook with the rainbow. Kirstin, Scott, and I then chatted as we ran the next few miles to the first aid station at mile 11.6. As is my custom I ate well at the aid station just like I always do. Gotta love the potatoes. They are better source of potassium than bananas and a great way to get salt too. Also salt doesn't taste so well on bananas. Between this aid station and the next one I met up with Levi after we leapfrogged one another a good portion of the way. I climbed better than him, but he descended better. The thing about this course is that you are usually either climbing or descending. There are very few truly flat areas or at least none you really remember.<br /><br />On the way up to mile 19 you face the steepest climb of the course. This is another place where you just take your time and conserve your strength and energy for when you will need it later and can actually make good use of it. Levi left me in the dust here. At mile 25 I was at 6h38m and at mile 26 I was at 6h54m. Starting right around mile 25 God decided to shower us with rain and blessings. It rained steady for the next 25 miles it seemed and off and on the rest of the way. The rain may have slowed me down some by making the course slick, footing more difficult, and by adding more weight to my clothes and shoes. It was also a blessing because it had the very positive effect of keeping the temperature down and my personal kryptonite at bay - the heat.<br /><br />At 35 miles I found myself at 9h38m. I hadn't seen Kirstin since the mile 19 aid station, which she got to before me, but was still at when I left. Somewhere after this she came flying by and I just latched on an imaginary tether and went along for the ride. Somehow I would get ahead of her again after the aid station at mile 39 and once again she came by running strong and pulling me along. Unfortunately she decided to end her race at the aid station at 46.4 miles, but I thanked her for unknowingly pacing me and helping me find my stride on three separate occasions this day. She had also gotten me to the aid station where I was forced to quit last year after failing behind the cut off times. Cramps got me last year, but between prayer, the rain to keep me cool, a better hydration strategy, and using Hammer Nutrition's Endurolytes I had no such problems with cramps this year. I have to sadly report that somewhere around the half way point I had passed Levi. He was walking slowly and he informed me he had twisted his ankle and I would have to finish for him.<br /><br />I got to mile 50 at 14h15m. This was also the last time I saw Scott and unfortunately I did not find his name listed among the finishers. It got dark around 9 PM, which found me somewhere around mile 54. That was the end of my running for the day so for the last 16 miles I walked as fast as I could using my headlamp. I wouldn't call it speed walking, but maybe fast hikingl. Upon leaving the last aid station at mile 62 I locked my focus in on the finish line and locked in a very quick stride all the way to the finish. The last few miles are a very brutal rocky and slow descent. Even in good shoes after 30 plus miles of rain and tons of rocks along the way, the rocks in the end just sting your feet. Your legs having to play shock absorber after having done 64 miles already doesn't feel so great either. Joe did find his way to the finish line. He is the last official finisher listed.<br /><br />When I saw the lights of the finish line I threw in one last run till I crossed the finish line. I officially crossed the line at 20h5m04s. Rick Freeman, the race director greeted me with a, "Mick, redemption!" cheer. I sent Vicki a quick text letting her know "We" had done it. Then I got to doing what do best, which of course is eating. God is great! With His help and by His strength I had been redeemed.<br /><br /><br />Run Happy,<br />MickMicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-7615116539045714092011-10-17T17:25:00.001-04:002011-10-19T21:02:27.742-04:00Running Retirement is OFF<div>Originally written 22DEC2007<br /><br />Who needs it? I don't! Let me say "Congratulations" and "Yes, you told me so!" for all you who said I would never retire to half marathon distances and below after 2008. Maybe deep down I knew it too, though I honestly thought I might be able to retire someday. Originally I pushed it back to 2010, but I have now come to realize there will always be another race to run and challenging courses to be conquered. I'll save retirement for if/when I am disabled or when I don't enjoy it anymore, though I pray neither ever happens especially the latter.<br /><br />There are too many great races, courses, and trails yet to be explored. It is mostly the trails part that is responsible for my change of heart. For me the trail running and the ultra running community is so much more friendly. People are less all about themselves and rushing through the race as fast as they can. Oh there are still some like that, but it is not near as prevalent as it is in road marathons. The smaller starting fields in ultras and trail races also seem to add a bit more personal care and touch to the experience.<br /><br />To be honest though it is the trails themselves I really love. There are more obstacles on trails, but your body doesn't take near the pounding it does on asphalt or pavement. Trail runners have longer running careers than road runners. Trail races provide you with stunning and pristine landscapes, views, wildlife, and a bit of an escape from it all. Try one sometime, but be sure to take the time to breath in the fresh air, look around, and enjoy the wildlife and natural beauty they have to offer.<br /><br />P.S. I love trails!<br /><br /><br />Run Happy,<br />Mick<br /></div>MicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-24304875682525079802011-10-17T16:52:00.000-04:002011-10-17T17:14:53.941-04:002007 Country Music Marathon<div>Originally written 23MAY2007<br /><br />28APR2007 Nashville, TN<br /><br />"It is not about the destination. It's about the journey so Enjoy the Journey." I know you all have heard it before. It is easier said than done especially if you, like myself, have always been running against the clock chasing an ever elusive time goal. Meghan and Bill, I know you understand. This revelation came in part from listening to John "The Penguin" Bingham at the expo the day before the marathon. He told us that even the elite runners understand this concept better than us average runners and they won't usually give you a time goal. The elites will tell you that they have trained hard and prepared well, but they don't know what will happen the day of the race and that they can only do the best they possibly can that day. If that is the elites attitude than by all means I think I should fall in line as well. The other parts of the enjoy the journey revelation came to me during and after the marathon. The marathon took place on 28APR2007 in Nashville, TN.<br /><br /></div> <div>The expo was good, but other than there not being at least a slight language barrier like most of my European marathons it was just OK. I did get a great Adidas sleeveless shirt for less than $20. OK now that sounded girlish didn't it? The best thing that came from the expo other than the shirt was hearing The Penguin's tips and advice.<br /><br />I arrived at the race a few hours early on Saturday. Between getting on a shuttle to the start, checking in my gear bag, and waiting in line for the portajohns that time flew by. The marathon runners had red race bibs and the half marathoners were yellow. As with any marathon that has a half marathon, especially one in the US, the half marathoners outnumber the marathon runners by an almost 2 to 1 margin. And why not? The half marathoners get all the excitement and feel of the full marathon with only half the effort, time, and pain on race day. I will say that they only get half the reward and satisfaction that a full marathon finisher can claim though. This was my first stateside marathon. It combined two of my favorite things. That being running and country music. Though not all the bands on the course were country. Despite having almost 30,000 finishers between the half and full the start went smoothly thanks in part to there being 32, yes 32, different starting corrals spaced about 90 seconds apart.<br /><br />My training leading up to this race went well and I even did a fair amount of speed work so once again I came in with a goal of running a sub 4 hour marathon. You would think I would get tired of beating my head against that brick wall by now. I think this was my 5th or 6th attempt at it. In the first half I ran comfortably and the miles came easy. There was adequate food cause you know that half marathoners need actual soluble food, but we full marathoners run solely on gels and liquids. I am sorry to be so negative about this. Insufficient food on the course is one of my constant gripes when it occurs. I must sound like a glutton and I am a glutton for punishment that is in that I continue to push my body to run ever increasing distances. The truth is that I am a big runner and without soluble food my performance lags.<br /><br />The other negative for me this day came in the form of my ultimate personal kryptonite- the heat. The day started out overcast and cool. Perfect running weather. This gave way to sun and heat about 7 miles in. At halfway I was still on pace for a sub 4 with only a few minutes to spare.<br /><br />The early going had been nice with rolling hills. At about the 11 Mile point things flattened out considerably. The worst and hottest part of the day for me started around Mile 15 during the long flat stretch along the Cumberland river causing me to have flash backs to running along the coast in last years Edinburgh marathon. Just like in Scotland the heat and lack of terrain change sapped me physically and mentally. I don't know maybe I am lacking mental toughness. I plan to be ready for the heat the next time. I need to be as I have 3 more marathon or longer distances coming this summer.<br /><br /></div> <div>I must confess I walked a fair amount off and on after that point. I crossed the line in a rather unimpressive time for me of 4 hours 44 minutes. It is a finish I guess and that is what counts. The bands were pretty good and some provided a nice boost as you ran by. Nashville can be proud of the support their citizens gave though I do not personally draw much energy from the fans. Thankfully the finish line area had plenty of food. The medal was a good size. The best thing might have been the towel they handed out that had been soaked in ice water. That was truly refreshing. As with most races the volunteers and traffic control were outstanding. A big thanks goes out to all those involved in that.<br /><br />The concert that evening was excellent and it was a great way to relax and wind down. Sara Evans is one of my favorite country artists. If I had to rate the marathon I suppose I would give it a 4 out of 5. It may be lacking in some areas, but the organizers try hard and Nashville is a great place to visit. I wouldn't repeat the marathon, but there are only a small few that I have done and would like to do more than once.<br /><br />My plan for all future marathons and beyond is to prepare adequately, run comfortably, take what the day and the Lord give me, and enjoy the journey that God has given me the ability to take part in. I am going to forget about the clock and time goals and just let the race come to me while taking it all in. I encourage you all do do the same. To Him be all the glory and honor.<br /><br />Up next will be God's Country Marathon in the first weekend of June followed by the Laurel Highlands Ultra 70 Mile race the second weekend of June. Pray for me. I think I will need it.<br /><br /><br />Run Happy,<br />Mick<br /></div>MicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-8644918551985087302011-10-17T16:20:00.002-04:002011-10-26T15:00:41.146-04:0050 is not enough(Laurel plans)(This was an email written to friends on 14MAR2007 that I thought was worth sharing for perspective in my early ultra running. Funny how perspective changes, especially considering I have since attempted three 100 milers. Unfortunately they have all been DNFs so I will be attempting another one next October at Oil Creek.)<br /><br /><div>Just like the subject says, 50 is not enough. I have not only officially decided to do another 50 miler, but I have decided to step it up to a 70 miler as well. Part of the reason for this is because I have had enough time to forget the pain and soreness I had after finishing the JFK 50 Miler and another part of it is that I am just sick. I finish/complete something and I appreciate what I have accomplished for a while, but then I get the urge to take on the next challenge. In a way I say to myself, What's next? It is this type of attitude that leads many of you to feel I will never retire from running marathons and above and will eventually lead to me running an 100 miler, though I swear I have absolutely no intentions of running an 100 miler. The 70 miler was already a consideration before.<br /><br />Another reason for me running it is because they give me a very generous 22 hours to complete it. Worst case scenario I can walk a marathon in under 7 hours(3x7=21 and it is seven miles less than 3 marathons) so regardless of terrain I will complete it. The final reason for me doing it is cause of the Jungfrau marathon. It is such a challenging and humbling marathon that just completing it gives you a huge confidence boost to your other physical endeavors. If you can run a regular marathon in 4.5 to 5 hours or faster, then go ahead and challenge yourself to try and complete the Jungfrau in 6.5 hours. It is not as easy as it sounds.<br /><br /></div> <div>The 70 miler is the Laurel Highlands 70 Mile and the 50 miler I am looking at is the Mountain Masochist 50 Miler. If you missed out on the JFK 50 Miler with us last year or have a desire to get in on the madness this year please do and let me know. All are welcome. I'll even throw in a RW training program to show you just how easy it is. Just keep putting one foot in front of the other. <a href="http://www.runnersworld.com/article/0,7120,s6-238-244--7556-0,00.html" target="_blank">http://www.runnersworld.com/<wbr>article/0,7120,s6-238-244--<wbr>7556-0,00.html</a> I would love to see all or any of you again. Of course we are still hoping/planning to reunite at the 2008 Walt Disney World Marathon Weekend. I pray to see you guys again before then, but if nothing else I pray to see you again in January 2008. </div> <div><br />Current 2007 Plans<br /><br />I do have some events scheduled on my 2007 calender. I plan to retire from running distances longer than half marathons after doing the 2008 Goofy Challenge so I am trying to finish up the marathons this year. My reason for retiring from them is so I can focus more on multi sport events. I would ideally like to crack the 4 hour mark for a marathon again, but my best shot is the Country Music Marathon as the other 2 are challenging.<br />28 APR Nashville, TN- Country Music Marathon<br />2 JUN Coudersport, PA- God's Country Marathon<br />9 JUN Johnstown, PA- Laurel Highlands 70 Mile<span style="text-decoration: underline;"><br /></span>14 JUL Boone, NC- Grandfather Mountain Marathon<a href="http://www.hopeformarrow.org/gmminfo.htm" target="_blank"></a><br />2 SEP Virginia Beach, VA- Rock 'n' Roll Half Marathon<br /></div> <div>8 SEP Punxsutawney, PA- Groundhog Fall 50K<br /></div> <div>3 NOV Lynchburg, VA- Mountain Masochist 50 Miler<br /></div> <div style="font-weight: bold;">2008</div> <div>12-13 JAN Walt Disney World- Goofy's Race and a Half Challenge<br /></div> <div> </div> <div><br /><br />Run Happy,<br /></div>Mick QuenMicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-12183456738896531772011-10-17T15:51:00.000-04:002011-10-17T17:12:47.800-04:002006 JFK 50 MileOriginally written 09DEC2006.<br /><br />18NOV2006 Boonsboro, MD<br /><br />50 Miles... Why does one run 50 miles? Insanity, peer pressure, boredom, lack of anything better to do, and/or just to see if they can. For me it was all of the above, but especially the insanity and having some great friends crazy enough to do it me and offer fellowship and support along the way. So goes the story of my adventures in the 44th JFK 50 Miler on 18NOV2006.<br /><br />I will tell you that going on leave and then moving to a new location a couple months before the race is not recommended for training unless you are familiar with the area you are moving to and know of some good places to run. I was not so lucky, but if you know me then you know I was going to do the race whether I was properly trained or not. Shelley kept checking to see if I was going to back out, but there was no way I wasn't gonna go through with this. Shelley was in the same boat, though hers was due to injury, but the way Shelley and I saw it we were just coming into the race with well rested legs.<br /><br />I met up with Shelley Caywood and Leaf Hales from HIMC before the start. The start was smooth. Not far from the start we came to the first hill, which we walked, as we did all hills later even the little ones. At the top of the hill we made a stop at the port-a-potties before hitting the first trail section. Lots of narrow sections so we got separated from Shelley here and again on the next trail section which had alot of rocky footing and roots. You had to pick your steps carefully and walk on many sections of the towpath. Shelley was just being cautious and saving herself for later, which was good cause she did fall though, thank God she was not seriously hurt.<br /><br />It was about Mile 16 that we hit the long flat 26 miles of the race that trace the river. I hate this section and call it the marathon in the middle. Leaf was a Godsend here cause he helped keep me moving forward. Eventually we(probably just me) had to start doing 10 minutes running and 2 minutes walking. I wouldn't have had the discipline at that point to keep it up by myself. After awhile I had to send Leif on ahead as I could not keep up the 10-2 routine. I caught up with Leif at the next aid station and Shelley caught up with us here. I moved on before they left, but it wasn't long before they met up with me again as I was just doing 7 minutes running and 3 walking. I was pleasantly surprised that they joined me at this pace and it definitely made the miles go by easier. At about mile 38 while in the middle of 7 minutes running it was as if someone flicked the OFF switch on me and just cut off all my energy supply. I had to tell Shelley and Leaf to go on without me as I could only manage a slow walk, but fortunately the next aid station was only about half a mile away. I chowed down there. I had fruit, a peanut butter and jelly sandwich, candy, GU, bagel pieces, soup, hot chocolate, and 3 glasses of Mountain Dew. Most of you probably would have been sick after all that, but it was exactly what I needed. It was the last I saw of Shelley and Leaf until the finish. I continued on at a fast walk as I could not run anymore right then.<br /><br />About a mile after that I had just got done telling someone that I could not run anymore when a voice/thought ran through my head that said "Yes you can." I figured I better step out in faith so I said "OK Lord." Praise God he gave me my legs back and I was running again even if it was just a 5 minutes running and 5 minutes walking schedule. Shortly after mile 42 we were back on paved roads with the welcome sight of rolling hills. The terrain was back to dictating the running as I walked all uphills and ran the flats and downhills all the way to the finish. I passed 77 people from this point on and had only 3 passed me. I knew how passing people gives you a little boost, but I was also surprised to find that offering encouragement to each one of the people I passed in that last 8 miles gave me even more of a boost and hopefully helped them a little as well. Amazingly I even had a nice sprint to the finish after 50 miles. I ended up being about 10 minutes behind Shelley and Leaf at the finish. My time was 11 hours 34 minutes 05seconds.<br /><br />I want to thank God for giving me the ability to run 50 miles without dieing, Shelley and Leaf for their encouragement, support, and fellowship in suffering, Shelley's brother, Jess, for driving Vicki to the different meeting points along the route, Leaf's wife, Tracy, for her help and support, the great race organizers and volunteers for all they did that day and leading up to it, and my beautiful wife, Vicki, for her love and support during the race and the next couple days while I stumbled around like an elderly crippled man.<br /><br />All in all it was a great experience and fun. I would recommend it, but then again following my recommendations is probably not recommended. Walking around funny for the next couple days is worth it all.<br /><br />As for how you run 50 miles.... You just keep putting one foot in front of the other as to be constantly moving forward the same way we go through life and other races.<br /><br /><br />Run Happy,<br />MickMicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0tag:blogger.com,1999:blog-6202872852861553720.post-2153437951200490512011-10-17T15:19:00.000-04:002011-10-17T17:13:26.426-04:00Jungfrau 2004 & 2006Originally written 16DEC2006.<br /><br />SEP2004 + 2006 Interlaken, Switzerland<br /><br />Jungfrau. What is it? Is it a young woman? Though that is its translation in German, the truth is it is so much more than that. It is a beautiful mountain in Switzerland that happens to be the namesake for one of the toughest marathons in the world. This marathon is run in early September and it is beautiful, but it is much more than just a pretty "face". I want to say that if you never go to Interlaken, Switzerland to do the marathon, Interlaken is very beautiful and worth the trip in itself. I can't imagine a bad time of year to visit this picturesque city. For those that don't know, this is a very challenging marathon. It starts at 500 meters in elevation, peaks at 2200 meters, and finishes at about 2100 meters. If you ever get to thinking too highly of yourself and want a humbling marathon experience to bring you back down to earth, then by all means don't miss this marathon.<br /><br />This is the retelling of my 2 attempts of doing the Jungfrau, the first being in 2004 and then again in 2006. A Runner's World article about the 2003 Jungfrau Marathon is responsible for first peaking my interest about this marathon. I signed up for this marathon in 2004 after taking off almost 3 years from my first marathon in 2001. I am the type of guy that signs up for something and does it whether I am properly prepared to do it or not. I was not ready for a marathon let alone the Jungfrau Marathon, but I foolishly figured that my casual hiking and biking had prepared me enough. I knew I could walk a marathon in a little more than 6 hours and they give you 6.5 hours to finish so figured I was ready since I was gonna be running most of it anyway or at least the first half. Do I need to tell you how wrong I was? That might fly for most marathons, but the Jungfrau is definitely not most marathons. In 2006 I was fortunate enough to be able to run this with 2 of my friends from HIMC(Heidelberg International Marathon Club), Doug Roberts and Shelley Caywood and we were accompanied by my wife, Vicki, and Shelley's husband, Garth. I came in well trained in 2006 and I thought I was prepared to finish in about 5.5 hours. We shall see.<br /><br />The race starts in downtown Interlaken and does a loop around a park and some city blocks before bringing you back through where you started and on your way out of the city. The beautiful thing about this marathon is that you have tons of fans to cheer you along in the cities and villages, but you also have a beautiful and breathtaking country side to enjoy with your fellow runners as well. The marathon then brings you through some lovely little villages and countrysides before your arrival into Wilderswil and your first climb worth mentioning. Doug and I got separated from Shelley shortly before here and were wondering why she hadn't caught back up. We figured she was just playing it safe and taking it easy, which proved to be true. It is a nice little climb through some more little villages and along a stream up into Lauterbrunnen. The stream provides a refreshing cooling effect. All was good for Doug and I along this stretch in 2006, but 2 years before this I already found myself walking along this stretch and found myself telling the people of Lauterbrunnen I was kaput(broken). In Lauterbrunnen you are greeted with lots of cheers and support. In 2006 it was nice to see Vicki and Garth(Shelley's husband) here. From here you run out of Lauterbrunn past a few small waterfalls across the halfway point and then back along that same stream into the other side of Lauterbrunnen. At the halfway mark in 2004 my time was 2 hours 29 minutes and in 2006 our time was 2 hours 11 minutes. Shelley caught up to us on this stretch and we were all united again. We were well on pace to make my 5.5 hour finish. At kilometer 25(15 miles) the real race begins and you find everything up to this point was just a casual warm up.<br /><br />It is here that you hit the longest steepest switchbacks most of us will ever encounter in our lives. These are brutal and the trademark part of the race. To add insult to injury the race organizers start marking ever quarter kilometer. The last thing you want to know is just how long it took you to crawl that last .25K. We all separated here. Shelley's conservative strategy paid off and she forged on ahead. Doug fell back from me and I settled into the middle. We were walking this approx 1.5k-2k climb because as they said in the RW article everyone walks here. In 2004 I had run my last step and this was where I fell behind the pace to make the 6.5 hour finish though I would continue on at a brisk walk. At least in 2006 I was not having to hold onto the rails to pull myself uphill and stop at almost every switchback landing as I did in 2004. In 2006 there was no more running for me from here until I got to Wengen where even then I was only running the flats and downhills. The clock read 3 hours 40 minutes as I passed it in Wengen. It was a relief to see Vicki and Garth here. I gave Vicki a kiss here hoping it might help get me through the last 10.5k to the finish where I would see her again.<br /><br />In 2004 on the way to Wengen I met up with a guy named Jan from the Netherlands. We would tough it out the rest of the way together. I could have moved faster if I had continued on solo, but I opted for fellowship in suffering since I wasn't going to make the official finish. Jan had to keep stopping due to back pain, but was a great companion. We raided a supply stop that the organizers had closed down and left along the way to the finish. The people we encountered along the way were friendly and encouraged us to keep going though the organizers preferred that we just quit. We reached the finish around 8.5 hours though we had to ask someone where the finish was since it was already torn down. This was the first marathon that I had ever been offered Coke on the course by the organizers. The sugar and caffeine are great and you really don't notice the carbonation.<br /><br />Back to 2006. I ran some more flats and downhills while walking the climb up and out of Wengen. I hit a point some time after that where I attempted to run a downhill and my hamstrings cramped up in addition to my quads and calves, which were already cramped up. About half a kilometer ahead was a massage area. Of course I stopped. They asked if I had prepared by running any mountains. I thought I had, but when I told them I ran in Heidelberg I was informed that we don't have mountains, only small hills in Heidelberg. In comparison I would have to say they were right. The massage worked out the cramps for about another half a kilometer before my quads and calves were back at, but I could handle them as long as my hamstrings didn't join in. I trudged along just fine until the last 2.5k, where you start about 2k of single track featuring a fairly steep drop off on both sides so you can't really pass. This part was agony for me because not being able to take my full stride brought back all the cramps in my legs.<br /><br />Doug and I were getting close to not finishing on time and I had been worried about Doug making it since I hadn't seen him after the switchbacks. I got half the way up this stretch before all the muscles in my leg balled up on me forcing me to immediately sit down on the side of the trail. I looked at the fellow runners(everyone was a walker at this point) coming up the mountain and who did I see back a ways, but Doug. I got moving again, but it was probably only about 100-200 meters before I got froze up again and had to sit. I am just gonna say right now, "In case you didn't know, Doug is the Man!" A few minutes later he comes along and asks me what is wrong and if there is anything he can do. Doug tells me he is gonna have me put my arm around his shoulder and he is gonna get me to the massage tent about 200 meters ahead up the trail. Doug gets me there and they help relax the cramps and give us some Coke(pop of course). We get moving and finally put the last of the climbs behind us. Doug was feeling pretty good and asks how I am doing. I said I am fine and told him to go get a strong finish. He goes on ahead and I continue my brisk walk before finding my stride again at 42k. The only reason I found my stride again was because they placed a timing chip recorder right at the 42k mark. I crossed the finish line in 6h25m20s. I had succeeded and gotten my revenge on the Jungfrau. I may not have finished in my goal time of 5.5 hours, but after 2 attempts I have learned to HUMBLY accept an official finish at all in Jungfrau as being well rewarding enough. Shelley crushed us and finished in 5h41m01s and Doug was a couple minutes ahead of me at 6h23m30s.<br /><br />All I wanted to do was see Vicki, give her kiss, get my finishers shirt and medal, and eat. After showering and eating some more we caught the long slow train ride down the mountain. I cramped up a lot and felt lightheaded and slightly ill. Nothing I could do about the cramps, but I knew the other problem was because I needed protein. The kiosk at the Interlaken West train station had exactly what I was looking for just as it had in 2004, a nice juicy hamburger. It was what I needed cause after eating it I felt better both years.<br /><br />In 2004 I went back to race headquarters and argued that I still deserved a finishers medal and shirt because they were giving them to people that had gone the first 10k before quitting and turning in their chips at the next aid station. NOTE: they have since changed this policy. Was it do in part to me? Who knows? If I had quit and turned in my chip at the first check point after switchbacks I would have been given my finisher's shirt and medal. I persisted and eventually they gave in and took my name and address to send me the medal and shirt. The shirt they sent was only an event shirt and not a finisher's shirt, but I didn't complain anymore. Jan, his wife, and I then went out to an Italian restaurant before I hobbled back to my hotel and prayed that I would survive to morning. The following week I discovered the Heidelberg International Marathon Club and began to prepare for my second Dublin marathon.<br /><br />In 2006 the problem was that I was hobbling around due to cramps and soreness and Vicki and I still had to go across town to Doug's room to get our bag before catching our train in about 30 minutes. Doug was the man yet again. He and Garth went to get our bag and with just minutes to spare here comes Doug RUNNING with our bag. He gets us on the train as the door almost closes on him before he can get off the train. DOUG IS THE MAN! The train was nice and relaxing all the way back. The next day I walked the marathon course of the annual Heidelberg International Wandering Club Volksmarch marathon distance. The day after that my 5.5 years of great running in Europe were over as I boarded a plan to the US and back home for leave before we reported to Fort Bragg, NC and the United States portion of my running adventures.<br /><br />Run Happy,<br />MickMicK Quenhttp://www.blogger.com/profile/12306600156475615375noreply@blogger.com0