#simplehydration

[dicemancdo-blog]

Keeping it Simple with my hydration.....been longing to run again after an 8-day Rest #SimpleHydration #RaceYaya #waterbottle #hydrateyourself #healthiswealth #morningruns #coolasICE #CoolRunningsCdO (at Cagayan de Oro, Philippines) https://www.instagram.com/p/CAEMM59HuCe/?igshid=iyxx2tygehmy

[aclowater-blog]

Why is Glycerin good for the skin? Glycerin is a humectant that can be naturally derived from plant oils, or it can also be synthetically produced. As a humectant, glycerin works to moisturize the skin by drawing water from the air into the skin's outer layer. It also forms a protective layer that helps prevent moisture loss. . . @prilaga #prilaga #skinhydration #hydrationgoals #simplehydration #activehydrationbodyreplenish #hydrationwithapurpose #hydration💦 #hydrationiskey #hydrationnation #activehydration #hydrationtips #beyhydration #hydrationserum #superiorhydration #rehydration #rfhydrationnation #hydrationstation #healthyhydration #hydration #hydrationtreatment #hydrationforall #hydrationhappy #hydrationperfected #hydrationispower #hydrationhealth #hydrationwithpurpose https://www.instagram.com/p/Bqc3zCNFS83/?utm_source=ig_tumblr_share&igshid=1ro6mdq3st8er

[amycainefitness]

Keeping things simple. #budapest #running #runsimple #simplehydration

[amycainefitness]

Water? Yes, I have water! #simplehydration #runsimple #stayhydrated #fitfluential #sweatpink #musthaves #running

[trailwookie]

Doing some speed work to get ready for Rock & Root 30k in Oak Ridge Tennessee. Really feeling the ability to break the course record. I've had an amazing block of training and now it's finally time to execute. #simplehydration @simplehydrationph #headsweats @headsweats #altra @altrarunning (at City of Forsyth, Georgia)

[trailwookie]

This summer has been so great for me. Despite my late start to my 2015 ultra season, I feel I am in better shape then last year. It has been absolutely amazing to do these past few races. Stoked for the upcoming races. @simplehydrationph #simplehydration @wtrails #wildtrails @headsweats

[trailwookie]

In the past few months I have had a handful of people contact me and ask why I have not been competing this summer. Well, a lot has changed. This is an update of my training and goals for the rest of the 2015 race season.

After my win at Twisted Ankle I decided to focus on the races I have in the fall, primarily marathon distance and up. I wanted to use the summer as a time to really restart my body and work on getting my leg turnover back. In the process  of this cardiovascular restart, I have Increased mileage to 60-70 miles a week on  an average while keeping a sub 7:30 min pace. Although I have had weeks at these distances in the past, I would only average 8:30-9 min per mile throughout the week. So this whole restart was with hopes to run the distances that I was already running, faster.

Although this was my goal, my whole outlook on training has completely changed in the process. I am taking advantage of my rest days by straight up vegging out on the couch for a few hours and stretching my legs for proper recovery. Not every run I do has to be a full 100% effort (Even if that is how I want to train). I now take training smart very serious due to last years injury taking me out for three and a half months. With no longer being on a vegan diet, and having my base work now behind me, I am feeling amazing and I continue to see progress in my times.

My current block of training has been absolutely stellar! I am averaging 9-10 miles a day throughout the week, and double long runs on the weekends. And I finally have my leg turnover back to where I can execute the desired pace for these workouts comfortably on minimal efforts. So in the evidence of my training results, I have gotten confirmation that I am in better shape now than I was In my past two podium positions of 2015.

So what is next to come for 2015?

August 29th Rock & Root 30k.

October 3rd Rock/creek Stumpjump 50k

November 14th Upchuck 50k December 6th Pine Mountain Trail run 46 miler

So as this summer comes to a close, I feel that training has been a success. I will be moving back to Chattanooga on August 25th! This means I will have  access to the world class lookout mountain trails and elevation in just a couple weeks. I am also going to toy around with doing some lifting before my next ultra. So be on the lookout for updates on that interesting idea.  

Thanks for reading guys! See y'all next time!

                   Mike Conkel

                   Simple Hydration Run Team

[trailwookie]

2015 Twisted Ankle Trail Race

Heading into my summer and not having to worry about classes or final exams at Covenant College, I found myself back in my home town Forsyth, Georgia. As alway, I was excited with the freedom I had gained given my situation of not having classes. Naturally I thought that I would go find a race to express my freedom in. I signed up for this race one week before toeing the line to race. I really was not able to tapper much for this guy, but I figured my legs would be fresh enough. As some of you may know, this is the course of my first marathon where I placed 6th over all out of the hundreds of other competitive runners. I thought that it would be fun to go run it again this year and see if I could smash the course that I previously trembled at; especially since I have grown so much in once year of running. This being the race that made me fall in love with long distance trail running, it meant everything for me to do well in the race. As well as all of the hype and interest being put into the race because it is a Trail Runner Trophy Series Race as reported by Trail Running Magazine.

However, I was disappointed to find out that the course was shortened/modified a bit due to some of the federal land being off limits. That being said, they made the race a 30k. Ok, so I thought it might be a little bit easier compared to a marathon. Nope, I was wrong, and I completely underestimated the course. Becky (Race Director), said that this was the last year that the race would be held in Summerville due to moving to a new venue. So she said that they will make the last race at this venue the hardest race that has ever happened in there in Summerville.

The picture above is the elevation chart for Becky’s Bluff Climb. Absolutely brutal in every sense of the word. In my first marathon they only did this climb once in the span of 26 miles. However, for the “30k” we got to do this climb twice. I didn't find this out until the day before the race started.

I had a great day full of relaxing in my Eno with this view; then spent the night in the back of my mothers jeep. After a night of sleeping like some sort of a king, I woke up an hour before the race. After consuming a cliff bar and some awesome home made banana bread made by my wonderful mother. I toed the start/finish line.  

 3...2...1...Go!

Immediately I took off on the 1 mile road portion of the race averaging 5:30 min per mile. Then once I hit the trails, I took a look back over my shoulder and saw 2 other men still with me. Then after 2 miles of slightly uphill running, the gnarly elevation gain of Becky’s Bluff Climb began. I looked once more over my shoulder to see how the others looked. They both looked pretty comfortable running at the pace I was setting. I knew that I was going to have to make a move to break away from them or throw them off. I smiled and put my Simple Hydration hat on forward and said to myself “Alright, lets go”. I took off up the hill with a very hard surge. And then about halfway up the climb it became significantly more steep. So I had to start scrambling (using all 4 limbs to climb). Becky’s Bluff Climb’s elevation gain is not the killer, it is the grade of the hill that hurts so much and makes everyone so scared. 

Once I finally reached the top of this seemingly never ending climb at mile 4, I looked down the trail and saw no one. This means that my zealous/foolish surge up the hill had worked and was essentially unreturned by the other runners. So this now began the “easy” part of the race. Technical rolling trails for the next 3 miles out and back.

 I flew through the out and back section of the race at a brisk pace of 7:24 min per mile. This is where living/training on Lookout Mountain Georgia comes to my advantage (technical trails and rolling hills). So this section was home for me. As finished the out and back section the other 2 men that I was previously running with were about 3 minutes behind me.

Now at mile 7, I begin a 3 mile downhill section back to the start/finish. This was the most fun section for me because I love to bomb hills!  And it is a good thing because my speed on the down hill helped me make up for time lost later in the race. 

After my 3 mile downhill session, I made it back to the start/finish. As I passed the race director yelled at me “Go do it again Mike!” I looked down at my watch and saw my distance was 10 miles for the first loop. 

So I started the loop over. Running on the pavement again was not really all that nice considering I was running in the Solomon S-Lab Sense 3 Ultra (a minimal cushion trail shoe). Regardless, at this point of the race I was still feeling ok.

And then I approached the Becky’s bluff Climb again. I looked up at it and said “don't be a wimp mike”. I then began to charge the climb like a barbarian. About half way up the climb it got really real really fast. I stopped running and scrambling to walk. I was not feeling good at all. To say the very least, this hill is steeper than any hill I have ever hiked or ran, ever. All of the hill work that I have been doing lately helped. And yet still this hill’s grade left me actually crying while I was heading up it. Yes, it was actually that bad. This was the hardest portion of my race. Since I was moving slow and crying like a little kid, I used this time to suck on a gel for energy and pray that I would not get injured. Then I looked back about a quarter of a mile down the hill and there was 2nd place surging.

 Immediately I put on my big boy pants and started scrambling up the hill.Once I finally made it to the top of the climb (mile 14). I started running and by this time my legs were absolutely dead. However, what came next was now my terrain. Trails that are technical enough to slow other people down and give me an advantage. I averaged 8:15 per mile on top of the mountain. On my way out of the out and back section I passed 2nd place a little over a 8 min ways back. This was good for me, I put some distance between us since my suffering on Becky’s Bluff Climb.

 And when I finished the out and back section again at mile 17. I had 3 miles left to go to the finish. This section being downhill made me happy as I have previously stated, I LOVE BOMBING HILLS! However, I was running on sore and tired legs. This significantly slowed me down. I averaged 10 minute miles on the downhill section.

As I came out of the woods and ran around the lake on the pavement. I lowered  my pace and ran a 6:30 min mile as I crossed the bridge over the lake. Everything seemed to became more vibrant in this moment. The Crowd was screaming and cheering me on. Then I crossed the finish line. First place over all 2:47:28.  All the pain I felt through the race was now justified. I had crushed the course I had once feared and I took home the win on the course of my first marathon. This probably went down as one of my favorite races ever. It was not easy, it challenged me and then I over came the challenge.

I would just like to say thank you to my family, friends, and sponsors. Without all of the encouragement that you guys give me none of this would be possible. It means everything to me. Thank you!

Until next time guys,

                Michael Conkel