Archives 2018

The Bully Challenge

July 1st is the start of the Bully Challenge.  What exactly is this?  Its just a six month friendly competition of fitness.

On Sunday, July 1st, start keeping tabs of the reps, distances and times of the following exercises.  And, every Sunday, jot down those numbers on the google drive spreadsheet linked here under the correct week: Bully Challenge

Running miles
Rowing miles (kayak, rower machine, canoe)
Biking miles
Swimming miles
SUP (stand up paddle board)
walking miles
push ups
situps
pullups
burpees
squats
planks
mountain climbers
lunges

You do NOT have to do all of the exercises listed above.  Pick the ones you want and go with those.  The key of this challenge is to exercise and keep tabs of the exercises you choose to do and compare with the others in this challenge.

Every week whoever leads in any of the exercises listed will get a bully (Teddy Skull) added to his profile picture.  Yes, we need a profile picture! Send that picture to me (Dan Hernandez [email protected]).  I’ll add the bully to your profile and post it on the Run 4 a Reason Facebook Group Bully Challenge 2018 photo album.

The Bully Challenge officially ends December 8th.  December 9th, we’ll announce the overall winner on Facebook.  The overall winner will be the one that has acquired the most bully’s.  We’ll also recognize all of the miles logged running, biking, swimming, rowing, walking, SUPing.

Also, if you’re a local (local to Savannah), you will be awarded a free pitcher of beer (or cider) and, a slice of pizza from Huccapoos or Mellow Mushroom (we cannot seem to decide on the pizza joint yet).

Also, the top three Bully earners get extra points for the Rough Runners Trail Race Series

  1.  top gets 15 points
  2. second gets 10 points
  3. third gets 5 points

Everyone else that partakes of the challenges gets 1 point toward the RR Trail Race Series

Even if you live far away you may still partake of the challenge (you just don’t get the beer or pizza…sorry). You’ll get the accolades, though, especially, if you win. 🙂

You are responsible for entering your personal data into the google spreadsheet linked above.  We are all under the honor system…so, don’t cheat!  And, don’t mess with anyone’s results.  Capiche?

If you have a question, just shoot me an email or message.  Again, my email: [email protected]

Happy killing it out there!

peace,

dh

FAQ:

  • for Situps exercise, you may do crunches, bicycle kicks, whathaveyou. For bicycle kicks, one set of both legs equals 1 rep!  Does that make sense?  Its not, that you do one side and count 1 and then the other side and count 2.  One set of both sides of the bike kick is one rep.
  • for lunges, a rep of the right leg and, the left leg equals 1 rep!  You do not count each leg you lunge as a rep…a set of both legs equals 1 rep.
  • The same thing as lunges applies to mountain climbers.  a set of both legs counts as one rep.
  • you may do planks however you like and still count down the seconds and minutes.  There is not just one way to plank.
  • for pull ups, you may do chin ups instead…whatever works for you.  If you cannot do a pull up but want to, start off with negatives and slowly let yourself down.  Do approximately 8-10 negative pull ups every time you go at it.  Eventually, you will be able to pull yourself up.
  • you may apply your steps that you do through out the day in the “walking miles” entry on the spreadsheet.  Here is a link to a Steps to Miles Calculator  
  • Biking is the same as the walking miles.  If you bike to work, count those miles.  Your training miles on the road or stationary, – count those miles.

Challenges

through out the six months we’ll will have challenges to keep us motivated and striving for more.  These challenges will include one or several of the list of exercises listed at the top of this page.  If you meet any of the challenges you will get a special bully added to your profile picture.

Here are some of the challenges to keep in mind and to begin when you’re hungry for it…

  • 200 mile run in 1 month.  shoot for 200 miles in 30 days.
  • 50,000 meter rowing in 30 days.
  • 5000 push ups in 30 days
  • 1000 burpees in 30 days
  • 800 miles cycling in 30 days
  • 5000 squats in 30 days
  • 30 miles swimming in 30 days
  • 500 minutes of planks in 30 days
  • 500 pull ups in 30 days
  • 150 miles of walking in 30 days
  • 5000 lunges in 30 days

I will have some cool stickers made for each of the aforementioned challenges but I will have to charge a $5 fee for each sticker.  You do not have to buy challenge stickers but if you want one you will have to pay for it.  That cool?

Training and Heat Related Maladies

 

Heat related maladies are no joke, especially when exercising down here in the South.  This past Friday I was reminded how quickly your body can go from running strong to running on empty and then, crash.

Early Friday morning the Rough Runners crew and I ran the Daufuskie Island half marathon course.  When we started the run the temperature was about 80 degrees Fahrenheit.  By the end of the run, the temp was in the upper 80’s.

After the 13.1 mile run, we then began to ride the course on bikes.  A few miles into the ride my back stiffened greatly, making it very difficult for me to peddle without great discomfort.  I got off my bike and stretched out on the ground several times.  That felt better but, several minutes later my back was so stiff and tight I could hardly stand it.  I decided to call it quits and peddle back to the Haig Point dock.

before my crash

At the dock, I just was not feeling well.  My girlfriend handed me a cold powerade and told me to drink it.  Reluctantly, I did.  Soon after that, though, I began to feel very ill.  I felt nausea.  Suddenly, the worst cramp I’ve ever experienced hit my right calf forcing me to grit my teeth and pray the pain would go away.  After about twenty seconds the calf muscle loosened up but my nausea progressively grew worse.  I looked up at Kerry and she began to blur out as if I were turning the focus on a camera in the wrong direction.  Her face then began to streak before my eyes and I went down on my knees and began to dry heave.  Fortunately, Kerry, a registered nurse, got me to sit back and quickly began to force feed me a hammer gel, followed by water.  She made me drink more powerade.  She helped me to my feet and guided me to the ferry where I then laid on the floor because I didn’t have the strength to stay up on my feet.  The boat captain brought over some ice cold water bottles and ice.  Kerry placed the ice on the back of my head where it meets the neck.  She placed the two cold water bottles under my arms, in my armpits and, continued to force feed my hammer gels and water.  While this was all happening, Jason took pictures to use as blackmail later.

Finally, though, I began to come to.  Twenty minutes later, we pulled onto mainland on Hilton Head and I was able to walk off the ferry on my own, feeling severely spent.

The rest of the day, I remained completely spent.  I felt as if all of the energy had been sucked out of my body.  We hit a Mexican restaurant where I was revived somewhat more by eating their salty chips and salsa.  When I got home, I showered and went to bed and, quickly fell asleep.  The rest of the weekend, I remained very weak and lethargic.

Heat related maladies can come on quickly and become dangerous just as fast.  You may think that you are hydrating well but always question yourself.  Personally, I thought I was hydrating well.  I was taking a combination of endurolytes and, anti-fatigue pills, one of each every hour during the run and bike and, taking sips from my water bottle regularly.

During the run, I refilled my 20 ounce water bottle twice and, drank a powerade at the convenient store in Freeport (which is along the course).  Before we started riding I chugged down almost a quart of water and refilled my twenty ounce bottle.

My two running and biking mates (Kerry and Jason) didn’t experience what I did and they were hydrating as much as I was.  No one person is the same, though.

I tend to sweat more than the average adventure seeker, especially as the temperature rises.  So, I deplete my sodium and potassium faster than most people doing the same level of activity.  Take for instance, that by the time we hit the 2.4 mile mark, Jason and Kerry’s shirts were halfway soaked from sweat, -where I looked like I had jumped into the ocean in my running clothes.

Drinking water is important but maintaining a healthy level of sodium and potassium intake as I continue to hydrate is equally important.  My intake balance between water and sodium and potassium was off obviously and, drinking more water began to make me feel gravely ill.

Please take note from my dreadful experience this past Friday and hydrate well and replenish your electrolytes accordingly while exercising on hot days in the South.  The mishap I suffered could of been much worse than it was.  I was fortunate enough to have a nurse on hand to help me get through this heat related malady before serious damage occurred.

Keep your training going but be careful out there!  Learn how your body reacts to heat and train smart.

Wishing you many happy miles of training this summer!

dh

06/18/2018

 

Rough Runners 100 Mile Club

 

We’ve recently launched the Rough Runners 100 mile club (or Club 100).  The whole purpose behind this idea is to bring to light and commemorate those individuals that are dedicated, disciplined and driven to push themselves to extremes. Pushing themselves to extremes opens them up to expand their boundaries and venture into territory few choose to explore.

Pushing your body beyond the 100 mile mark in running is territory where very few choose to venture to.  This is hard territory.  And, it comes at a price.  That price you pay is your willingness to wreck your body and mind a little bit to stand on this hallowed ground.  It doesn’t come easy.  You have to work for it hard.  The recovery (mentally and physically) from such a feat is usually long too.

The question begs, why do they do it?  I believe everyone that has accomplished this milestone has a different, intimate answer for why.

We’re not here, though, to answer the why but, to commemorate those extraordinary individuals that have.

Here are the runners that have crossed the hundred mile milestone in a Rough Runners event

  1. John Durant
  2. Karl Joseph
  3. Andrew Snope
  4. Steve Barber
  5. Catherine Weimer
  6. Frank Kelly
  7. Kerry Dulina
  8. Jason Watts

Well done, ladies and gentlemen, well done!

These folks have shown tremendous grit and, have been disciplined enough in their training and follow-through to accomplish great things.  Despite the discomfort of an aching body that is sleep deprived, hungry, bruised, cold or, hot they have battled internally and chose to finish what they set out to do.  The excuses surfaced many times why they should quit but they chose not to heed those dubious warnings and continued onward. That is a very tough thing to do when you are completely out of your comfort zone!  So, yes, we celebrate them!  That is what the Rough Runners 100 mile club is about…to celebrate these great athletes, these huge overachievers!

You may ask, how do I get into this unique club? Push yourself beyond your boundaries of comfort and reach for that star that continually moves ever so slightly, just beyond your grasp…keep going after it and, after a while you will get it…just don’t quit.  Quitting, unless your life is at stake, should never be an option.

Commit. Plan. Train. Re-commit. Train. Go after it. And, get it.

OLYMPUS DIGITAL CAMERA

Each of these runners has earned a buckle for their respective RR race, a certificate commemorating their achievement and soon, -they will each receive in the mail a patch, sticker and card (pictured above).  Their names will also be burned into a walking staff that we will display at every Rough Runners event.

The card they will each receive will have the Run 4 a Reason seal of the badass embossed on it as well as the Rough Runners stamp “In it to win it!”

The card also has two celtic symbols, – the tree of life and the triskelion.  These two symbols are appropriate to the RR 100 club members.

The Triskelion “represents triple nature and the movement of life which is formed of past, present and, future.  It is also a symbol of strength in Celtic culture since it represents the will to move forward overcoming adverse conditions one might face.

The triskelion symbol looks like it is moving and in that sense, it is also considered as the symbol  of progress, personal growth and improvement.”

 

The tree of life is “symbol of all of life on the planet, born of the earth and sustained by the power of the Universe.  There is no better depiction of the intimate and unbreakable bonds between each of us and the natural world in which we live than the tree of life knot.  It is an intricate representation that links every root below to every branch above, depicting the network of natural bonds that links all life together.”

 

 

To some, these small overtures to commemorate these great athletes and adventurers may seem trivial if not, silly.  Those of us that have traveled in these athletes’ footsteps know all too well that what each of them has accomplished is a big deal!  There is nothing trivial about it.

Some say, “pain is inevitable. suffering is optional.”  If you want to experience greatness, you must be willing to endure both pain and suffering.  Its how it goes.  It is how you grow into a stronger, fuller person, physically and mentally.

Do you have it in you to be in the RR 100 mile club? Only you can answer that.  And, if you want to venture down that path with a Rough Runners event, we have several that can help you get there.

Rough Runners.

dh

 

The information regarding the aforementioned celtic symbols was gathered from mythologian.net

DFL 24 Hour Ultra 2018 Recap

Last year (2017), was the inaugural DFL 12 hour ultra.  In 2018, we made it a 24 hour ultra.  It turned out to be a good move.  The 2017 race had 25 runners broken down in the following timed races:

  • 12 hour: 11 runners
  • 6 hour: 6 runners
  • 3 hour: 8 runners
  • total runners: 25

The 2018 race broke down with the following timed races:

  • 24 hour: 9 runners
  • 12 hour: 7 runners
  • 6 hour: 5 runners
  • 3 hour: 9 runners
  • total runners: 30

We also offered a relay option both years but no one registered for that.  I’m not sure why the relay option is not popular.  Wisdom would dictate that the relay option is a dud and should be discarded but, I’d like to give it one more try in 2019.

This year’s DFL 24 turned out to be a very special event.  Of the nine 24 hour runners, three crossed that magical 100 mile barrier in less than 24 hours.  That’s quite an amazing feat considering this is a 24 hour event on a trail that half of it is winding, single track and, with several mounds to go up and over on every loop.

The buckles awarded went to the following amazing athletes:

  • Frank Kelly with 107.06 miles in 24 hours
  • Kerry Dulina with 101 miles
  • Jason Watts with 101 miles

Frank Kelly, who ran the most miles in the race, will also receive a signet ring that is currently being custom made for him.  Every year, the runner that gets the most miles over 100 in the 24 hour race will receive a buckle and, a custom made signet ring with her name engraved on it as well as the mileage she ran.

DFL 24 awards the top three male and female runners of every race.  This year, we opted to go with green awards since the race is held during the Earth Day weekend.  The top three runners got potted plants.  The potted plants were a mixed variety of greek oregano, Thai basil, beef steak tomato, green bell peppers, rosemary, mint, lavender, Italian parsley and cilantro.  The themed awards seemed to be well received.  The finisher medals were actually 3-4″ circular pine chips with the runners names, race and mileage run on each.  We’re gonna keep this Earthy theme from now on.

Photo courtesy of Matthew Scott Owenby

Holding the event at the Roberd’s Dairy Farm in the Savannah and Thunderbolt area is really nice as there are approximately 180 acres of pasture, marshes and forests there.  It is the largest tract of green space in the greater Savannah area.  And, it is conveniently located being only a 15 minute drive to Tybee Island, a 10 minute drive to downtown Historical Savannah and, only a mile drive to a Starbucks and Whole Foods.  Its also adjacent to historical Bonaventure cemetery.

The land is privately owned and with that comes a hefty rental fee to hold the event there.  For 2017 and 2018, we paid $250 to hold the event there annually.  I’ve been informed that the rental price will increase to $300 for the 2019 event.  Also, anyone that wants to camp out the night before the event starts will have to pay a $10 camping.  I wish it was less money to rent but the location is great, the restrooms are very nice and, the 2.02 mile course is quite beautiful.  During the spring, wildflowers are in full bloom, mulberries and blackberries are ripe for the picking.  There’s also a wide variety of wildlife that calls the DF home.  The location can accommodate a lot of people.

Some of the Roberd’s Dairy wildlife:

  • box turtle
  • red fox
  • grey fox
  • coyote
  • alligator
  • snapping turtle
  • racoon
  • opposum
  • armadillo
  • mud turtle
  • king snake
  • garter snake
  • green snake
  • rat snake
  • barred owl
  • great horned owl
  • pileated woodpecker

Next year’s DFL 24 is open for registration and happening April 20th.  If you ran the 2018 event you have a 25% off discount for the 2019 race but you will have to contact me before you register so that I may create a discount code for you.

I’m excited for the 2019 race!  I wonder how many runners will break the hard to attain 100 mile mark?  Will someone break Frank Kelly’s 107.06 mile course record?  Will we have some relay teams join the fun?

Please join us next year for this run whether its for 24 hours or 3 hours.

Official race photos can be seen here: DFL 24 Hour 2018 Photo Album

 

Happy Running!

Dan

CGG 155 Mile Ultra 2018 Race Recap

CGG 2018 Runners, Steve Barber and Catherine Weimer

The Coastal Georgia Greenway 155 mile ultra 2018 is a 60 hour USATF Sanctioned running event held by Run 4 a Reason. It had a total of two runners, Steve Barber of Oakridge, Tennessee and, Catherine Weimer of Neshanic Station, New Jersey.
The event began on Hutchinson Island, overlooking River Street in downtown Savannah, Georgia. The event ended in St. Mary’s, Georgia, 155 miles later.

 

 

 

 

 

 

 

Mr. Steve Barber completed the journey first with a finish time of 34:41:54. Mrs. Catherine Weimer finished the sanctioned event in 46:05:11.

There were five mandatory checkpoints along the course that we (the Run 4 a Reason team) manned where we checked on the overall fitness of the runners as they came by and stamped their race book (each runner carried a waterproof race booklet that contained a very detailed race course). At each checkpoint, the runner’s booklet would get a stamp to show they had crossed that section of the course and would proceed to the next checkpoint. The booklet covered the course very intimately, detailing areas that might have heavy traffic, road construction, and/or may be sketchy.
Before the event, we covered the aspects of the course with the two runners, making sure they understood the layout of the book and, how to proceed in areas that might have heavy traffic and such.


Mandatory check points:
1. Mile marker: 0, just outside of the International Trade Center, 1 Internaional Dr, Hutchinson Island, Savannah, Ga 31421
2. Mile marker: 29, King’s Ferry
3. Mile marker: 45, Hwy 17 and Martin Rd, Midway, Ga. across from Old Historical Cemetery.
4. Mile marker: 58.1, Smallest Church in America, Townsend, Ga 31331
5. Mile marker: 83.5, Darien Waterfront Park, Darien, Ga **This is a new checkpoint starting in 2019**
6. Mile marker: 101, Windsor Park in Brunswick, Ga, off of Ash Ave.
7. Mile marker: 129, Satilla River Waterfront Park, Woodbine, Ga 31569

Prior to 2018, the CGG 155 had a three year history as an invite only group run. The prior runs never had more than five runners at a time. The 2018 event marked the first time it was sanctioned and open to registration by runners that were not in our inner running circle. This made the 2018 event very special.

Mr. Barber’s finish time was amazingly fast for a point to point event spanning six counties, nine municipalities -on open roads and trail systems.


Mrs. Weimer was the very first female to attempt and complete the CGG 155! We were very proud to witness her strength, will and determination to complete this long, arduous run! Both Mr. Barber and Mrs. Weimer exhibited tremendous athletic ability, strength of mind and character in executing and completing this event. I cannot emphasize enough how very impressed and proud I am of these two exceptional athletes!

During the entire duration of this event we were constantly in contact with each runners’ support crews. The runner’s support crews were nothing short of exceptional! They watched over their runners, ensuring their safety and that their runners were properly fueled through-out their respective journeys. The two runners were so well taken care of that it allowed them to focus on executing on their race entirely.

Andrew Snope with his folks after completing the CGG 155 back in 2016

To date, aside from Mr. Barber and Mrs. Weimer, only three other runners have completed the CGG 155 Mile Ultra. Those runners are Karl Joseph, John Durant and Andrew Snope. All three runners are from Savannah, Ga.

John Durant and Karl Joseph just before the CGG 155 in 2017

This USATF Sanctioned event will be held annually, the last weekend of March. The 2018 event drew a lot of curiosity and attention and, is bound to draw the interest of many more runners nationally. Already, several runners have contacted us about their interest in running this event in the future.
We feel confident that this event will bring much attention to the Coastal Georgia Greenway and the Eastern Greenway. It has the potential for bringing an economic incentive to the coastal counties of Georgia and it’s towns and municipalities.

The results of the 2018 event can be viewed here at ultrasignup: CGG 2018 Official Results
The 2019 CGG 155 mile ultra will take place on March 29th through March 31st.
Registration for the 2019 race will open on ultrasignup.com on June 1, 2018.
Registration site: CGG 2019

Warm Regards,

Dan Hernandez
Jason Edenfield
Run 4 a Reason
Race Directors

McQueen’s Island Historical Trail Repair Prospectus 2018

This morning, I had the honor of meeting Mr. Leon Davenport, engineer for Chatham county regarding the future plans for the McQueen’s Island Historical Trail (RTT).  He was quick to discount the rumors that the county was nixing plans to restore our beloved RTT.  Point in fact, the trail will be repaired but it will only be a little over five miles long rather than the former approximate 6 miles that it was.  Also, the midpoint parking area will be accessible only by Chatham County vehicles for trail maintenance.  There will be no public parking there allowed.  The only access point to the trail will be at Fort Pulaski where the trail head is at.

The money to pay for the repairs (approximately $1.036 million) will come from FEMA due to damages from Hurricane Matthew.

The trail marker signs that we paid for from the Ledesma Sports Medicine’s Savannah Rails to Trails Ultra race proceeds will be installed on the trail once the repairs are done.  These trail signs cost over $4000 and have been resting in a Chatham County storage for the past two years.

When will the trail work begin? Right now, the county is in the planning stages which will take approximately 45 days.  After that, it will be the bidding stage which will last about another 45 days.  We can realistically begin to see work on the trail in the next 90 to 120 days, – give or take…mother nature plays a part in this planning too.

 

I also learned that the long term goal for the McQueen’s Island Historical trail is to have it begin on the western side of the Bull river where the casino boats used to dock.  The trail would literally run alongside the new Bull river bridge (which would be built with pedestrian access).  It would connect with the RTT and would continue across Lazaretto Creek to Tybee Island.  The new Lazaretto creek would be built with pedestrian access too.  Now, mind you, this future plan may not happen in my life time but, it may in yours!

This is all that I’ve learned today in this meeting.  I can tell you that I am excited about this news.  This trail has a very special place in my heart and I’ve hated to see it wash away again and again.  It looks like this time around, though, the repairs for the trail are being approached with a long term plan for keeping the trail in place rather than just the band-aid solutions that we’ve seen over and over again.  In the end, we find ourselves fighting mother nature which can be quite a heartless bitch but I think we’re finally heading in the right direction.

As I learn any more about the prospects of the McQueen’s Island trail I will gladly share that info with you all.

To anyone wondering if we will bring back the Savannah RTT Ultra in the future I’ll just say, let’s take one step at a time and see where we are with the trail by year’s end.

peace,

Run 4 a Reason

Rough Runners