more than pace and stride

Swinging Bridge 35k / 50k AKA Willis River 35k & 50k Wilderness Trail Runs

2012-01-18T17:55:00.002-05:00

The event used to be called Swinging Bridge, but since the race route no longer takes runners to the swinging bridge, the name was changed to Willis River.

Date: January 14, 2012.
Location: Bear Creek Lake State Park in Cumberland, VA
Event: 50k (35k and 50k distances offered)
Presented by: Richmond Road Runners
Event Website: HERE
Cost: Only $25Other race reports on this event: Lost In The Woods Running (Mike Bailey)

Cheap
It seems like you don't have to search much to find the expensive races, but to find the events with less fuss not only do you have to search deeper, but you have to register quick too.
Not only was Willis River 50k a cheap event (same price for 35k and 50k) but it was also full many weeks before race day.

A first REAL ultra?

I ran 50k for the first time at Hinson Lake's 24 hour event. I completed the 50k in 7 hours. That was my main goal, 50k. This was in late September. My total miles for the event was 55 miles.

I ran 50k for the second time at the Crooked Road 24 hour event. The structure of the day didd not allow me to keep time like I did at Hinson. My total miles for the event was 62 miles.

Believing that I could cover the distance, I did feel a little concerned that it was a measured distance and a bit less supported than a 24 hour event. (had good aid stations, but not the FOOD that you get at those 2 24 hour events). Thinking to myself that it would be different as I'd likely log in many more miles alone, rather than shared with whomever was on the loop course, that you get at those 24 hour events. Still I was confident that I could, and would.

Pre-race research

Of course I researched as much as I could for the event. I found limited info. One of the most helpful sources I found was a race report from Mike Bailey, whom I had just shared the course with at the Crooked Road 24 hour event. He wrote a report on his blog after he ran it in 2009 in blistering cold weather.

Weather omg!

The event takes place in January... in 2009 (see Mike's blog above) temps were as low as NEGATIVE 1 degrees! I'm learning that the course has some mandatory creek crossings where you WILL get wet. I'm excited and nervous both. I would much rather submit myself to such conditions at an organized event, rather than on my own training run somewhere all alone. I figured worst case is I sign up, waste $25 and not run, but either way, I was going to be there before I decided to DNS (Did Not Start).

Dead Last finish is better than Did Not Finish which is even better than Did Not Start.

I prepared for the cold temps by buying my first pair of running pants. OK they are tights, but I researched around and decided on Patagonia Speed Work Tights. Retail $69 affordable and a simple design, no external pockets or fancy anything, just quality material.

I also bought a Smartwool neck gaiter and headband. When worn together is could simulate a balaclava, which is pretty much a ski mask.

I had recently upgraded my gloves from simple polyester liners to a much nicer Mountain Hardwear momentum running glove.

I was concerned about what the weather would bring, and there was only one thing I could do about it, and that was to prepare. I made sure some cold training runs tok me through water so I could run with wet feet and I tried not to let the cold weather hold me back in my running.

Plans - driving arrangements

After I assembled a list of those that might be attending, and learned what running friends would indeed be running this event. I began to talk with them about their past experiences there and how to prepare. We also made driving and traveling arrangements. I was excited to be invited to ride with Josh and Gina Both of them having run this race previously were able to offer a lot of important support.

The drive up and pre race prep.

Meeting early on Saturday AM in Roanoke, we were on our way. Josh, Gina, Dru, Mike and myself. I was thankful to not have to drive. Josh having made everyone some muffins, I think they were chocolate chip banana nut, pretty good stuff! Wish I had one now actually. Discussion about who ran what race, and comparing ultras and some talk about who really knows how to put on a good race. We all seemed to enjoy one another's company and conversation.

Race headquarters was in a nice heated building with restrooms (additional "john's" outside) and water fountains.

Arrival was just over an hour early. Perfect. Packet pickup and time to dress, prep the body and mind. Rid of all the pre-race heebie-jeebies, take pre-race pics and enjoy a lot of nervous chatter and reunions.

Photo courtesy of Tom Rickard, Mike is missing from the pic.

Questions about about what items of hydration to bring. Wear a pack, or just the hand held bottle? I opted for the hand held bottle as I knew there would be an aid station every 5 miles so I could refill.

The course - weather, trees, mud and water
Luckily the weather was not blistering cold. It was kind of perfect temps really, starting in the 30's and warming up to somewhere in the 40's I think. The event is a 35k and 50k. The course starts with a 10.5 mile out and back completing the 35k course. Followed by a 5 mile out and back completing the 50k course. Aid stations were about every 5 miles. The most ambulance support that I have ever seen at a race with an ambulance at each intersection, very nice.

The new name of the event includes that it is s "wilderness trail" I believe that is to let others know that is may be a bit unmaintained in places, and possibly difficult to follow. The course mostly followed white blazes on the trees, and there were white streamers tied to trees every so often, especially in the difficult areas. I think the white was hard to see, I'd prefer a brighter color. It was obvious that the course had some preparation to it. There were a couple areas that made me feel like we were being used to forge a new portion of trail rather than following an established trail.

I heard it many times, and I must say it here as well (and if you hear one thing about the course other than the potentially cold temps it will be this) but there are many down trees that every runner must step over or climb over. These provided nice breaks in the running though. Well, I thought that at first, but after you get a good number of miles under your feet, your legs don't want to lift that high off the ground!

Other than temps and trees there was mud and water. At various times in the past 3 days leading up to the race it rained. I was thankful it wasn't raining today, but the rain left countless mud pits and filled up the creeks just right. Mud pits so deep that the ever present leaf covered trail became shoe sucking black dirt soupy sections that at first you try to dance over, but soon enough you tie in and just tromp right through. I still don't know how I'm going to clean those shoes.

The creeks included many countless crossings, perhaps 10 times? Not all of them required you to submerge your feet, but a couple of them did for sure. At this race and for this time (another day might be completely different) you could find some areas that would put you in as deep as mid calf. Usually there was a better option. Personally after all the mud, it was kind of cleansing to run through cleaner water. The cold temps of the water only penetrated for a very short time. I wonder if that was in part because I was wearing Smart wool socks, and I've read that wool stays warmer when wet than other fabrics? Who knows.

35k complete stop or go?
I was aware that this course diddnt have a lot of elevation, but then was surprised that it has 1800 vertical. I would have considered it more flat than that. It had plenty of simple short ups and down (muds and puds - multiple ups and downs, pointless ups and downs).

After 5 miles out the first aid station. Aid stations were stocked with only water and soda for drink. food included cookies, m&ms pretzels and potato chips. Gummy items and I forget what else.

It was nice that before the turn around, I could see the lead runners as they pass. I was excited to see that Josh was in 3rd place at about that time, and not far from the guys ahead of him.

After returning to the start and completing the 35k. Many choose to call it quits, but I knew what the plan was and I was determined to stick to it. I knew I had 5 more miles out and 5 more miles back. I was feeling good having crossed the line in under 4 hours. I rested a moment and refueled at the aid station, then went back down the trail. It was good to see some friends in our group (Mike and Walker) there resting after having completed the 35k a while ago.

Once I headed back in tot eh woods for the final leg of the 50k. I noticed who came into the aid station behind me. He eventually passed me.

The final 10
I think the last 10 miles were more attractive than the first 20. Arriving at the turnaround aid station. I was pleased to be seeing some greenery and a nice river not too far away. I stopped at the aid station. the Race Director was there encouraging the runners. I thanked him for his work on putting the race together. I enjoyed some m&m's, Pringles, one Advil and I forget what else.

The first 5 of the last 10 were heavily hiked. The last 5 of the race, I felt stronger than the previous 5, and I ran more than before. Perhaps it was more downhill? I do know that I think the last 10 miles were more hilly than the first 20. That could be perception though too as my legs were quite tired by that point. There was definitely less mud water and down trees. it was easier to run without interruption. There was a section of forest road (well, there was a section on the first out and back too) which was a nice change of pace for a short time.

It was again exciting to see the oncoming runners. Constantly wondering how well Josh was running, I finally saw 2 figures emerging through the woods toward me. Josh was in the lead!!!

The runner that passed me in the final 10, never got too far ahead, as I could tell from the turn around how far ahead he was.

At the finish
As I was nearing the last mile. I came up on the runner that was behind me before I began the last 10. We enjoyed one another's company and conversation for that last mile. I really appreciated that as I had so little conversation during this run. We crossed the line together.

It was great to see familiar faces at the finish and Gina there to take my picture. It made me feel right at home like I was at a Mountain Junkie race. Pictures at moments like that are priceless, Thank you!

The clock read something short of 6:30 and I was pleased that it was below 7 hours, but soon thought that it took an extra 30 mins to cover 10 miles, when on the first half of the race I ran 10 miles every 2 hours. Despite my instant negativity, I enjoyed the moment. Soon I asked how the end of Josh's race turned out, and I was happy to hear that he won! His first ultra win!

Driving home... What Lydia is here?
After a short cool down, food was on my mind. I knew the other in my group were waiting only on me and ready to go. I wanted to refuel. I partook in what the aid station at the finish had to offer, but knew I wanted more. Soon we were in the car and headed down the road.

Like the good husband, I make contact with my wife. Soon to learn that Lydia is at the race and looking for me! What a nice surprise! She had arrived about 15 mins behind what may have been ideal. We had the option of turning around to meet her, or just to stop at a gas station and let her meet us there. I was thankful for my friends for waiting for me, and the finish would not have been the same without them there. I was also glad to see my family happy for me and providing comfort.

Things I did differently - NEW products
Not too much to say here. I'm getting a little more consistent with what I do at long runs now. I have enjoyed the Salt Stick caps. I'm convinced that they help ward off cramps and assist in keeping me hydrated. I began taking them much less than suggested, but now I'm taking them as suggested with one an hour. I would have had some electrolyte product (Gatorade or NUUN) in my bottle on any other given day, but today this is where I did things differently. I'm trying out a line of products by Visalus Sciences. I used PRO in my bottle, which is a powder to mix in water. I did this for my first and 3rd bottle refills. It is recommended not to exceed 4 servings a day, so I felt that 2 was conservative in testing out something new. How did it work? I'm not sure. It surely did not hinder me at all. It tasted better than plain water. I know it lacks the electrolytes in other products, as it is an energy product not electrolyte replacement drink, but then again I'm taking the Salt Caps for that. I will continue to use the PRO and see how I feel about it.

PRO is only one item in a long list of products from a company which I have begun to work with. I am promoting their products to be used for a 90-day challenge after you set a goal for 90 days. Is it weight loss or athletic performance, go to my website at eliminate waist.bodybyvi.com and learn more about these awesome life changing products. I have seen it effect the lives of others, if I had not, I would not be talking about it here. Check it out.

What is next?
Holiday Lake 50k in 4 weeks. I am confident as this trail claims about 2000 ft in elevation, just slightly and probably not even noticeably different that I just ran. I have not committed to the entire Lynchburg Ultra Series, but I do want to do it. I've even signed up for Terrapin Mountain 50k in March, the second event of 4 in the series. I ran the half-marathon distance at Terrapin in 2011. I am excited to return there in 2012 for the full experience.

Frozen Toe 10k

2012-01-13T16:26:00.001-05:00

Date: January 7, 2012.
Location: Along the Chestnut Ridge Loop Trail in Roanoke, VA. The start and finish is at New Hope Christian Church
Event: 10k (actually 6.15 mile) trail run
Presented by: Mountain Junkies, LLC
Event Website: HERE
Other race reports on this event: Cardioholics Anonymous, Running because I can, Doug Falls

Yet another fine event courtesy of the Mountain Junkies.

Up and coming Mountain Junkies. Josie, Bentley and Sutton
Photo courtesy of the Mountain Junkies

We met at the New Hope Christian Church on a Saturday morning that was much warmer than the previous 2 years. I ran this event last year and there was a couple inches of snow on the ground. This year, unseasonably warm, but welcomed.

Courtesy of Brandie Bailey

Despite the fact that my favorite Race Directors were told that they could not maintain the trail prior to the race (something about it being on national park property, I think) it was still in very nice shape for the race.

The absolute coolest thing about this event, was the excitement that it brought. The vibe there was such like it had been a long time since many of us had seen one another. Of course it was October since the last Mountain Junkies event. Some of us have run together in one form of another since then, but it was sure nice to all be together again and with many new faces as well. This event's registration was full at 300!

Pre-race
The days leading up to the race. All I could think of is how fast could I really run this loop? The Chestnut Ridge Loop Trail (CRL) is as "home court" as it gets for me. I've run this trail more than any other in my whole life, but I know many others can say the same thing. I prefer to access it from the parking area just off the Blue Ridge Parkway, near the Roanoke Campground. The trail does loop around the campground.

So many time I set out to run the CRL fast, and come in at 52 mins. Another day, I'm sure I broke 50, but no, 52 mins. Another day I thought I'd take it easy... sure enough 52 mins. Is it a magical place? Some would wonder.

Not long ago, I ran it in 50 mins. It was an attempt at running it fast. Of course the weather was much cooler than previous times I attempted to run CRL fast.

I am surveying my friends and seeing who will run it at which planned speed. Some I knew I couldn't hang with, and others I thought I may be able to. I think I choose wisely.

At the starting line
I think I choose wisely because I stuck with Doug Falls for the first 2 or 2.5 miles. Which wasn't easy to do for most of it. but once we got the main hill for the course, I figured if I was still with him at that time, that it would be at this point that I would pass him, and it was. I really enjoy running with Doug. He is faster than me on average, but I'm learning that I'm faster than him on hills. We run well together. We push one another. That is the way running friends should be. I always look forward to running with Doug.
Phil on the other hand... I mentioned at the start something about keeping up with him at the very beginning, until we got to the trail. HA! He was gone from the start!

Courtesy of Brandie Bailey - pretty awesome pic of the race start

Course
The course is along the Chestnut Ridge Loop Trail. one of my favorite places to run in town. It is so close to the hospital and downtown, you can be there in minutes. This trail makes you feel like you are deep in the woods, but then you realize you are on the outskirts of a campground and a neighborhood here and there. You cal feel like you are far away, but you never really are. The loop crosses the Blue Ridge Parkway in 2 locations. For the race we went under the parkway at a cross road as the National Park Service diddnt want runners crossing the parkway at a race. The elevation profile for the course is below, courtesy of the Mountain Junkies, LLC whose website I STOLE the image from.

Elevation gain and loss is right at 800 ft. The biggest most noticeable climb is from mile 3 to 3.5. The final downhill is a nice ending. nothing too horrible on this course as long as you are used to running hills. If all you are used to is flat roads, then this event will prove to be a tough one... but if you are really up for a steep Mountain Junkies race. Check out the Mill Mountain Mayhem. There is no question why it is the lowest attendance of any of their events. It is quite intimidating. I have a race report on it from 2011 HERE. Interested parties will have to wait until April to run it.

So... how did the race go?
I followed Doug for the first couple miles. pushing it more than usual. Hoping I don't run out of steam before the end. I ran close to my maximum ability for most of those first 2 miles. I was glad to sense those around me styling into their pace. I wasn't passed much, nor did I do much passing through the whole race. This was proof that I began in the right location of the field. Funny thing is that I felt I was too far in the front.
I really felt settled in to a pace after the hill climb at mile 3.5, in fact my plan was to push it harder than normal until before the hill... settle down a bit to save some juice for the hill. Run the hill slow and steady as I normally do, and then after recovering from the hill try to settle into a flowing pace, but something consistent with those around me.

I noticed that very little passing was happening with those around me. I felt that this was a good sign, that I had placed myself well in the starting crowd, and that I ran the first portion of the race at the correct pace, to have settled in to the pace that I did, that there was little to no shuffling going on.

Last year I started out slow, and it was just a mess once on the trail. Passing on single track isn't easy. Fortunately many parts of the trail are wider than single track and allow for passing.

The last portion of the loop flowed nicely. Knowing the terrain I was on, I could easily prepare for what was ahead. I settled in, maybe a little too well.

The last mile or less
I found myself behind the 3rd female overall. I was pretty excited to be that far up in the overall results that there was only 3 ladies running ahead of me. I was reviewing in my head the goals I had for this race. I had no number for the time I wanted to see on the clock. I just knew I wanted to run it harder and stronger than I ever have run on that trail, and by this point in the race, I knew that I had accomplished that. I also wanted to try and place well in my age group. Knowing I would not likely make top three in AG, but I still wanted to run strong.

At this point in the race I had settled in to the thought that my mission was accomplished. I looked ahead on the turns and saw no competition ahead of me. No apparent age group runners in what I would this would be a catchable distance... and so I settled in. I shouldn't have let this happen.

The final stretch
Finding myself behind the 3rd female overall, I was pleased with my performance... until. I had concluded that I wouldn't blatantly pass this lady. I had thoughts that it might be rude to do in the final moments of the race...until. I was happy with how I had run and knew any age group competition was not in reach and so I figured I would take this pace to the finish right behind this lady.... until.

Photo courtesy of the Mountain Junkies

Out of no where she and I were passed. Immediately I thought 2 things "Oh no you dont!" and "He might be in my age group!"I kicked it from there to the finish and even though I passed the girl whom I had committed myself to not passing, the important thing is that I passed the guy that passed me in the final stretch. He diddnt end up being in my age group after all.

Immediately after
It hit me that I should have run that last half mile downhill a bit harder and suddenly I began to think of next year. How come after conquering a course stronger than I ever had, I begin thinking of next time. Me and the CRL have an interesting relationship. There is a lot of training left to do there... I'm not done with it. Not at all. I think that is what hit me at that moment. I began to tell myself "Good job, but you can still do better"

I found a couple running friends and had some quick post race conversations. I grabbed a couple of bites to eat... of course chocolate chip pumpkin bread! A Mountain Junkie post-race staple. then off to the car I went as I had an assignment.

Post race assignment
My wonderful Mother-in-Law had been sick all week, but she still agreed to watch the kids for us as we ran this race. So instead of coming to the race with them, she stayed at the comfort of our place and I was to pick them up. The plan was right when I was done running my hear tout, to go home (Across town) pick up 3 kids and return to the race! Sure no problem, right?

Josie and I after the race. Courtesy of Brandie Bailey

It worked out quite perfectly actually. I called to let her know I was on the way. When I arrived the car was loaded with babies and accessories! I jumped from one car to the other and was back on the road. If this was in between stages at a triathlon, my Mother-in-Law would be the best crew EVER!

Returning to the event
In the car I had my 2 children and my nephew. During the time I was gone Lydia and Ruth both finished the race and had time to cool down. Then I show up with the kids. I think it worked out perfectly. I'm thankful that Connie watched them for us and allowed us to have the fun that we did. Conversations, awards and eating. Post race not only included the typical fruit and bagels and drink, but also Salazon salted chocolate, chocolate chip pumpkin bread, Dru's cookies, and WARM apple fritters. Where in the world can you get post race goodies like that?!?!?

We were of the last to leave and just couldn't get enough of the Mountain Junkie love that was so apparent in the air. Lydia even said to me after the race that she wanted to go run!

What is next?
One week until the Swinging Bridge / Willis River 50k. It will prove to be a cold, wet and challenging run. I'm glad there is a group of us from the Roanoke area going, so I will have familiar faces around me. That is always a plus.

Thank you to Mountain Junkies, LLC and to all the other Mountain Junkies that ran on this day! What fun times are ahead. If you were there and diddnt sign up for the RNUTS series, the price went up after today.

Crooked Road 24 Hour Ultra

2011-12-11T22:41:00.004-05:00

Date: December 3 & 4, 2011. 8AM Saturday to 8AM Sunday
Location: Waid Park Recreational area, Rocky Mount, VA. USATF Certified 0.95 mile loop.
Event: A 24 hour foot race. Entrant limit of 100.
Presented by: The Crooked Road Running Club
Event Website: HERE
Funds: After event costs are covered, extra money goes to support the Franklin Country High School Cross Country Team.

Other blogs:
Dena Harris
Mike Bailey
Bobby Aswell, Jr. at Davidson Running
Jimbo at So Far From Normal

Other info / news paper articles:
Very short story on 12-7 in the The Franklin News-Post
Since this was the first USATF certified 24 hour event Many of us running set STATE RECORDS!!!
Visit the Virginia State Records website... you'll see I am the record holder in my age group too!!! Along with many other runners from this date!

The short story
I diddnt have a clear goal, but knew I wanted to match what I did at Hinson in September. My first 24 hour event. Read my blog HERE to get that story. I knew I wasnt as confident about my preparation for this event as I was for Hinson. I wanted to go 50k and then see what I was capable of afterward. I ended up with 55 miles there. this event was further challenged by the cold weather. I knew it had the potential to hold me back, so I diddnt get too set on a certain distance. I ended up covering 100k = 62 miles. Lydia did a total of 50k.

A 24 Hour Run
It's not like any "normal" race. There is no planned measured distance. Each participant has their own goal. There are more smiles and conversation than at other races, as you keep seeing the same people over and over. The volunteers that count your laps often call you BY NAME, which makes you feel like a celebrity. There is plenty of food and drink awaiting you every lap, and they serve you meals too. The encouragement you get from volunteers and other participants is unlike any other. You find many walkers, and the majority develop a walk / run alternating rhythm. Either run a number of laps, and then walk a number. Or approach each lap with a walk / run pattern over intervals of minutes, or as I do over sections of the course. Some participants are there to complete their first 10k, some their first 10 miles, and other was to see what they are simply capable of. Some are family members or friends getting in laps while helping crew for a more serious runner. Everyone has a different agenda, they are as diverse as the runners themselves.

Lydia taking some laps.

Hinson and the stress
I stressed so much prior to Hinson Lake 24, I think I stressed enough for both that event, and this one! Of course, I stressed on this one, but it wasnt the same. For Hinson I was much worried about the logistics of the event. Where and how I'd set up my personal "camp" and sitting area. If it would be in a convenient location related to the lap start / aid station area and my car. Would the loop I would be running seem too short, or too long? Who would I share my time with there, and how would running this entire event alone effect my later miles? Those were similar thoughts. but for the Crooked Road 24, I had none of those concerns. I was most occupied with when I'd get to run vs. when my wife was running, and who had the kids when and how the kids were going to be provided for. How would the cold effect them etc.

Goals
I had a goal, of course. it was to run 50k. I'd would have liked to run 50miles if I had the opportunity. I wasnt confident that I'd be running through the night, it was all weather dependent. I had no idea i would reach 100k, but I knew I was capable of it. I think I was capable of it at Hinson, too, if I had spent more time on my feet. My primary goal outside of me covering 50k in a decent time, was to allow Lydia to cover her planned distances. I knew the nature of the 24 hour event and how it would allow her to reach some pretty cool goals. We decided it would be good for her to run 3 2-hour sections of time. where she would be able to go 8 miles each 2 hour section she ran, bringing her really close to a marathon. Then with an extra lap here and there, she would hit the marathon. Things changed.

Arrival and packet pick up
Our 2yo Pauly had a sleep over at Auntie Ruth's house and he had a lot of fun play time with his 4yo cousin, Nasir. This meant that we packed the car with us two and our 4 month old, Josie. I diddnt plan the best with the directions, and figured I could do it like we used to 10 yrs ago, and just write them down. Well, that worked out like it used to. Still needed to stop and ask directions, to find I missed a turn, but we still arrived with plenty of time.

Arriving at the gate to the park were volunteers to hand you your race packet right at your car, and direct you to the parking lot you were assigned to.

Packet pick up at the gate.

2 parking lots
There's a close one, and a closer one. The closer one is small and limited to a certain number of cars. The larger one is huge and could accommodate way more runners than we had here today. Of course the park was still open to the public this weekend too. Race directors preferred that the smaller lot be only used by those giving a full 24 hour effort, and once your vehicle is in that lot, they prefer it to stay there, as driving in and out is along the race course. Concerns not only of runner safety, but the dust from the gravel dust road also. We were assigned to the smaller and closer lot, which was nice, but there is little distance difference to the next lot. The nice thing about the large lot s that the loop path crosses right along both sides of the lot. So for those wanting to crew out of their vehicle, you've got plenty of access, in fact better access, perhaps at the larger lot, than the smaller lot.

Arrival and familiar faces
It is true, that you want to go where everybody knows your name. It sure is nice to pull up to a race and see a familiar face. Ricky Scott one of the main Race Directors (as it was put on by the Crooked Road Running Club) was there handing me and Lydia out packets at our car, and ushering us to the assigned lot. I was excited to soon see Sarah Holbrook, Anita Finkle, Graham Zollman, all from the Roanoke area and Mountain Junkie events! Fellow Crooked Roaders Johnny Nolan, Pam and Tom Rickard were also other smiling faces, I was happy to see. Also Annette Bednosky was there, and I was glad to have a quick chance to meet her before the event began. She is a well accomplished runner currently recovering from an injury due to a car accident that has set back her running.

Ricky Scott and Pam Rickard appreciating Josie

Unpack and get ready to run!
We unpack and complete dressing according to the weather. I brought the tent and began to set it up, but really just spread it out on the grass, so I could tend to it later. It was arranged that Lydia would run for the first 2 hours, as I spent time with Josie, and then we would switch. Her goal in 2 hours was 8 miles.

Soon we were lined up
...and with a very anti-climactic "GO!" (which made Lydia laugh at it's simplicity) we were off! We waked our first lap together to feel out the weather, and our attire, and well, just cause there was absolutely no reason to be rushed at all!

Everyone ready to go.

The course

The course wiggles around the park, maintaining at least a 2 person wide path at all times. Alternating from cinders (most of the path) some paved areas, and a gravel road for a short part of it. Each lap started at the table where the volunteers were to count your laps. progressed to the only hill on course, which was more significant that Hinson, and though very runnable it was walked by most without question. The downhill on the backside of the hill, I thought was much worse than the up hill. Especially once my knees became weaker through the miles. It then encountered the "far side" of the large parking lot. Then looping around that lot, past a playground and crossing the road which we all drove in on, where the volunteers awaited the late comers and monitored traffic for runner safety. then the short gravel road back to the start and aid station where you cross through the smaller lot (and small pavilion). There is also another playground here and plenty of space to set up camp / tents etc.

One of 2 playgrounds along the course

Approaching the "small lot" and pavilion / picnic area

Small lot, just before the start / aid station

Progress
Lydia completed her first 8 miles and took Josie, then I began to run. About 2 and a half hours had elapsed by now. I was well loosened up for walking around, and showing off the baby. The excitement level was up high and all who I spoke with asked why I wasnt running but soon understood. Lydia kept walking. Ruth soon arrived with Pauly my 2yo and her son Nasir. They hung out at the playground most of the time and Ruth took Josie, who slept like a champ in the warming weather and comfort of the running stroller. I was surprised to see that Lydia was out running again. This wasnt the plan. She was supposed to have 3 2-hour sessions, spaced out, but she really hadent stopped moving since her first 2 hour session.

Josie and I while Lydia ran

We are so thankful for Ruth to have entertained Pauly the evening before, and to watch him during the day allowing Lydia and myself to run.

Fun along the course

I only stayed a couple laps ahead of Lydia as she was making her own laps too. Soon enough it was time for her to begin her second 2 hour block of running. Ruth still had all the children, and Lydia was feeling good, so she continued on. I was approaching 31 and Lydia was approaching 26 soon after! We arranged for Ruth to head home, and Lydia was going to finish a couple laps and be behind her about an hour. sure enough, Lydia and I timed our laps to that I hit 31miles (50k) and she hit 26.2 (marathon) upon completion of the same lap, an sure enough - Lydia had finished her first marathon!!!

Goal accomplished
With Lydia having had hit a marathon + and headed home, I knew she would arrive in the AM fresh and able to take a couple more laps, making her total mileage for the 24 hour event a 50k, and that became my goal for her. She diddnt refuse!

Lydia and I just at dark, having completed our initial distance goals.

Time to run
At that point on, thought it was late, and darkness had arrived. The evening was still early, but I was left unattended with only one goal left... RUN. I kept telling myself, I had all ready covered more than 50k, but I wanted to run. I decided to take the night in 6 and 8 loop segments, and alternating between either 6 loops or 8 loops. on each segment of 6, I would run 2 and walk one. then run 2 and walk one. total would be six for that set. for my sets of 8 I would run 2 walk 1 and run another then repeat, which made me run 3 in a row in the middle of the set of 8. Methods like that I believe is part of what allow you to endure the distance, the run and walk pattern, but I also think the for mysel setting up a set, an assignment perhaps, gives me a task to complete. and it takes a lot of mileage, and breaks it down into smaller bites, that I can sort of check off as the miles pass, and the hours pass too.

Me running Alongside Tracey Minnix, with Anita Finkle just behind us chatting with her husband Jay

It wasnt long before I hit 50 and though I knew that was another goal of mine. I knew I wanted more, so when I hit it I diddnt feel that I'd "earned" a break at all I kept pushing through. When I did take breaks in between sets of 6 and 8 laps at a time, I tried to limit them to 15 or 20 mins at most. use that time to really hydrate and eat some. More than I would be in between each lap. As I often made sure I grabbed something from the aid station on each pass.

Time is running out
4:00 came early and I got a text message from Lydia that she was up and would be on her way soon. I started calculating how many miles I needed to do to get to 100k, and what time Lydia would arrive. I had to hustle. My plans for the sets of 6 and 8 just went out the window and I kept a run walk pattern, alternating through parts of the lap - and kept pressing on. I think that during the hours of 4 to 5 and maybe 5:30, I ran the hardest that I did for the entire event, and yet after all those miles too! I really wanted Lydia to complete a 50k for the 24 hours, and I knew that to do so , I wouldnt be able to run once she arrived and an hour and a half would be minimal for her to complete it, yet it all depended on how well she felt and how fast she could get there.

I knew she would have both kids with her. I knew I'd have to stop running once she arrived. I had always told myself that for this event, her goal would be more important than mine... but with being so close to 100k, I just HAD to get there. Lydia suggested that she arrive and cover a few laps then we do our last lap together with the kids completing her 50k, and my 100k... and that is exactly what we did!

Is this a problem?
Lydia got there and I covered 2 more laps, hustling to go as fast as I possibly could. The problem began here, in that I esentially stopped eating and drinking at the aid station. I should have known better. This is where having someone crew for you really comes into play. They would have made me drink atleast. and I diddnt think about it until after the 4th pass or so of the aid station. It hit me that I wasnt drinking. I dont think this had any real tangible negative effect, but once I realized it, I got concerned. I had gained focus on the task, but lost focus in other areas. I'd say that is expected when you've been up all night and running distances and times that you've never done before.

With all that serious aid station support, you wonder why anyone would pass it up!

Victory!
Lydia got to running and I stayed in the warm car with the kids. I felt that we had plenty of time. Lydia covered 4 of her 5 laps and we had 30 mins left. We got the kids all bundled up and walked a final lap with them in our arms. it was sweet, but goodness my arms were barely able to carry my 25lb 2yo for a while mile! funny how it's my arms that were weak, when you'd think it should be my legs? While my legs were demanding all the nutrients my body could offer, when I asked my arms to pitch in for a while, they werent ready at all.

After 100k and 50k, the Victory lap with the kids!

Stick lap
At Hinson it's called the banana lap. but at the Crooked Road they give you a popsicle stick and it has your number on it. You head out on the last lap and when the car alarm (horn) sounds across the park you drop your stick along the path and they then measure your final distance from the start.

Post-race
Soon after we all gathered around for some post-event announcements and awards. Winners were announced, you can get to the results and some links to pics at the CR24 Results page. Some who remained in attendance got a free pair of Injinji toe socks. Lydia and myself got a pair, and we were glad to have! I have run in them before, but I prefer them after long runs, they feel good on my toes, when I've run so much that my toes are sore. I should try to run in them again for the second half of a long run, to minimize toe rubbing blisters. which is one of my main tangible injuries from this event.

Congrats to Glen Redpath and Anita Finkle for top male and female! They won awesome mini hand made banjos! Amy Surrette gave a solid, SOLID effort for her cause (raising money for a family in need, Brian and Elise Cakes, their TRIPLETS!!!)

During announcements I had though on a couple occasions that I came in the top 10 of men overall, but I was wrong, cause once the results were posted, I was 19th over all and 13th for men. with 62.72 total miles. Lydia was about 16th for women. When at one time we had thought we both were in top 10. but that was just the way they were doing results at the end of the event, based on who was still in attendance.

What I did different
The most obvious is the distance covered. This was also an event, that not only did I complete with Lydia, but we shared the event together. Another reason to like 24 hour events! I diddnt consume and NUUN, or GU. I did drink Ensure as the most different thing I did. 2 during the event. I was concerned how the dairy-like substance would settle on my stomach. but I drank one before a walk lap. and I drank another during a walk/run lap while I was on my walk portions, and I took the full lap to drink it. Otherwise nothing really different. I washed my feet at 2 times through the 24 hours. I switched shoes after 50 miles. Switched socks one time in the middle of the 50. I was running with Patagonia running tights. that was new for me, this is my first event with them. I've only used thin polyester first layer items on my legs before in the cold, but this is my first pair of running pant / tights, They worked just fine and diddnt cause any problems. I did sleep for one hour in a chair at the fire, but otherwise I stayed busy all night, taking rest breaks, but never fully stopping except for that nap and then I was back on the trail.

This picture really captures the fun that was had on that day.

How I felt after
This is an interesting one. Immediately after, once things slowed down and I was back in the car, Lydia driving me home. Nausea set it. We even had to stop somewhere to hit the bathroom, but no real production of the feelings I was having. I knew I had pushed myself too far, but diddnt feel nauseous during the last 30 mins we were there, through the results etc. they did have pancakes for breakfast and I was enjoying them with no problem. Perhaps it was the car ride? that is my only guess. I've never had much nausea from running, I just dont push myself THAT hard, so I'm unsure how it feel to my body, but it could sure be related. as I was quite exhausted and I knew I slept most of the way home.

Thankfully What ached on my body was not chafing, not knee pain, and not even muscle pain. but I suffered one blister on my pinky toe, and my ankles felt over worked and sore.

What is next
This concludes my awesome 2011 running year! As of now, my ultra running adventures are lining up, with all but a signed application to the Lynchburg Ultra Series. which includes 3 50k events, and one 50 miler. That begins with Holiday Lake 50k++ in February, which I am all ready signed up for. but prior to that i've got the Frozen Toe 10k and then the Swinging Bridge 50k in January as well.

Look out! Cause here I come!

Mountain Masochist Trail Run (sweeping the second half)

2011-11-09T19:25:00.001-05:00

Mountain Masochist Trail Run - Saturday November 5th

This is an account of "working" the event. I was only covering the second half, picking up trash and taking down all course markings.

Read reports of people who actually ran it here:
Sophie @ Shining's Ultra blog
Jenn @ Freedom to Be

The Mountain Masochist Trail Run is a 50 mile, point A to point B (not a loop) course from the James River Visitor Center on the Blue Ridge Parkway (Mile Post 63.6) to Montebello, VA.

The event is put on by Eco-x. It is a part of the Lynchburg Ultra Series, and The Beast Series.

My experience here starts while I was at work one day checking my Facebook page. I notice am open request for someone needed to sweep the first half of the Mountain Masochist 50 miler! Immediately I send a response via FB, and another via email to the most likely address I have to get in touch with Dr. Clark Zealand, Race Director of the MMTR50. Soon he responds saying that someone beat me to it, believe it or not, but I could help with sweeping the second half with another person.

I thought the first half would be better than the last, for various reasons, but I was excited to be able to take part of this event in ANY way and I was glad to be a part of it.

For the next week or more emails were exchanged, I "met" Courtney the person whom I was to share the sweeping responsibilities with, and plane were being made.

So, this run goes where?

I spent a lot of time, and apparently Courtney did as well, studying maps. It was difficult using Google maps, Blue Ridge Parkway maps, the Eco-X website etc., to decipher where I would be. The most helpful information was a document that Dr. Zealand sent to she and I which detailed instructions for persons crewing for a runner. This gave instructions on how they could go from one aid station to another to support their runner with supplies or encouragement etc. most importantly is that this document had GPS coordinates! Because when told for example, a certain overlook or location (or down some random fire road) around the Parkway, I had to study some maps to locate it. I was thankful for the GPS coordinates it was very simple after that.

The plan

The plan which Courtney and I devised was to meet at the end of the race, leave one car there and take another to the mid-point of the race where we would start our trek. From the mid-point we would make a small attempt to find someone to drive our car back to the finish so it awaits us there. This all worked out perfectly.

I arrived at the finish just moments before her, and only moments after one of those working the race had started setting up the finish line. This race started at 6:30AM, I believe and it was 11:30 now. To think that 5 hours after the race starts you can comfortably begin to set up the finish should tell you that this is a long race!

Soon Courtney arrived, we exchanged hellos dressed, decided on what to bring and not bring, etc. Soon we were on the way to the Long Mountain Aid Station, the half-way point of the race. This AS closed at 12:35, and our goal was to arrive before then, which we did.

Long Mountain Aid Station

One item of concern here was to see if we could arrange a driver for my car back to the finish. Oddly enough it was quite simple. I started with race staff, to see if my Subaru wagon would be helpful in moving supplies, but of course arrangements were all ready in place. I decided to ask some hanging around who may have been crewing for another runner if they could drive it. The one person I approach is someone I was looking forward to meeting, and knew I could potentially meet this day. Craig Burns of e-Motion Constant Forward Motion blog, was there on a picnic table with friends, relishing in all the emotions of completing the first half of the race - cancer free I might add! (read his blogged race report on the MMTR once he writes it), and he was welcoming to help me out. I am quite thankful for his generosity, I am hoping that my timing wasnt bad.

At this time we acclimated ourselves to the event. Checked in with race officials. Gathered data on the last runner on course. Shook off and pre-race jitters of our own, and headed up the mountain. I knew we had a 5 mile 2000 vertical foot climb ahead of us to start so we loitered along, picking up course marking streamers and any trash we saw. We had checked with race officials and knew that the last runner was 20 mins ahead of us, and I thought for sure we'd catch up with them. Any other runners coming into the Long Mountain Aid Station at that point were pulled from the course and unable to continue, as the AS advertised it would close at 12:35. It wasnt long after this time that we hit the trail ourselves.

The climb was on a fire road, and we were even passed by a vehicle or two on this stretch. Once we got to the top, we realized we werent at the top. The top was "marked" by the next AS (Wiggins Spring, I think) and thought the AS was closed by the time we arrived, there was evidence of cups and items from the AS, like an orange peel here and there. So I knew we got to the top of the climb, but it wasnt the top. It kept going on. More fire road.

Single Track
The trail was well marked with the streamers that we were taking down, but with so many cars which aligned the dirt / gravel road and "crew" members hustling to and from vehicles. I was building questions in my head. Yet I knew I was doing the task which was required of me, so I pressed on. Here we hit the first stretch of single track trail.

Soon I learned what all the attention was. Some cars remained as remnants of the AS that closed, while not far up ahead was an area where one could see their runner come by twice.

It was around this area that we finally got off forest road and onto single track. Courtney commented on how the changing of footing was nice, and I agreed. Intersections and areas where trails split proved to be time consuming. As the course was well marked, that meant there was a lot of markings to gather.

An aside about gathering the streamers
There is probably an essay that can be written about how to properly place and take down streamers for trail races. I'll try not to write that essay here, but there is something that can be said about it. Simple things which I learned quickly:
How it's easier to remove a streamer when the knot is loose, rather than tied tightly.
Branches with thorns should be avoided for placing streamers.
Branches above head height (say 5ft) should be avoided.
Tying streamers no more than one step off the trail (OK this was only done twice maybe).

I tried at first to untie all streamers, but soon I was breaking the branch to rip it off. If I were able, I'd grab the knot and pull, hoping to break the band around the branch. Perhaps this is essay enough about streamers, but it was proving to be rather time consuming stopping and playing with every single streamer. ...and then I eventually put on my gloves - that surely didn't help any. I can only imagine had I been doing this alone.

The loop

I think the 5 mile loop was a most interesting part of the course. A great 5 mile stretch of trail quite rocky with many roots, yet no significant climb that I recall. I really liked this portion of the trail. I was nicely set up with an AS as you enter the loop, and within 20 feet was the exit, with another AS. Kind of like "headquarters" a lot of crew, and a lot of staff. After being alone out there on the trail for a few miles, it would probably be refreshing to see all the commotion. I'll put in my vote for that being the nicest stretch of the trail. There is also an overlook just 0.5m off that loop... so tempting.

Here was encountered some day hikers as well, non race-affiliated humans, just out enjoying the day and much entertained by all the race festivities. "How far are they running?" they would ask, and I love being the one to tell them, "50 miles".

When we exited the 5 mile loop and the AS there was almost all cleaned up. the staff checked with us on our supplies, exchanged our full trash bag for an empty one etc. Courtney asked "You know what I'd like, is if you have a PB&J sandwich." We were presented with a jar of PB and a jar of jelly but a "I just dont have any bread"..... Oh! so close... yet here comes another race volunteer with 2 ziplocked wrapped PBJ sandwiches!!! He said it was what he packed for his lunch, but he never ate it, and he's headed home anyway. Beautiful timing, I needed that more than I knew and glad Courtney was in-tune with her body's needs enough to know and ask. It made a difference miles down the trail.

Getting slower by the AS

Much of the trail from this point on becomes a blur, as Courtney and I were soon learning that we were not gaining on the "last runner". Of course we considered that there were still runners dropping from the race at the aid stations. So the runner whom we thought we were closest to catching up with would drop, and then it was the person in front of them that we were then chasing. We learned by talking to race staff that at each AS we were becoming further behind the last runner.

We guessed that about 10-15 miles had passed and we had not run at all. Of course that climbing we started out with hindered running for us. When we started running we only were able to run in short bursts, as we had to stop for every streamer and other random items that didn't belong in nature, like someone's bottle of Advil. Random Cliff Shots, some opened, some not. Many gel pouch tops. (still need a better design for those things).

We developed a pattern of running while alternating who got the next streamer, and this worked until we came upon a group of streamers, then it was one after the other of gathering as much as we could.

Eventually the following aid stations were not only just closing, or just having closed but long closed and dust settled. I was thankful for the staff that hung around and made sure the sweepers were still coming through, checking to see if we needed anything, water food etc. Keep in mind we were carrying a trash bag this entire time that was progressively getting more full. Try running with a trash bag full of junk and beer cans/bottles sometime. (Of course I'm trying to cover all the excuses why we were moving so slow).

I love it when a plan comes together

Soon after heading back down the trail (fire road again) she commented on how awesome it was that 2 random runners planned to meet in a random location and it worked. Then we have to get to the mid-point AS and we easily find our way. Then I've got to find someone to drive my car back to the finish and I find someone, and we know each other, just hadent met yet. Then when she's hoping she can get a PBJ out in the middle of the woods, she does... We started considering what we should ask for next.

The conversation
Topics in our conversation were quite varied. College and career. Diversity. Stupid people. Debt. Stereotypes. Training. Shoes. Charles Dickens and literary geniuses. Concerns of taking Ibuprofen when at risk of dehydration. Wildlife and bears. The important reasons of adopting a healthy lifestyle and diet. Our next race. Birth order and it's influence on your personality. Foot strike and shin splints. Running trails at night. Getting shaving cream in your eye. The list goes on.

This was taken early on in the second half

It was dark before you knew it.
Courtney confessed that she hadent run trails at night with a head lamp before, but was excited and almost hoping today was the day. When we had that conversation I wasnt sure if we were going to be in the dark or not, but it ends up that our last 5 miles or so was all in the dark. To think that I wasnt going to bring gloves or a hat (Courtney convinced me otherwise). I probably should have put them on before now, but this is when we stopped for our lights, so I put on my hat and gloves here too.

I think we ran our fastest when it was totally dark. I believe the concern of all the smaller trash items became too difficult to track down with our head lamps and we focused on the streamers. I convinced myself that it was the last stretch of the race and it was less likely to have a lot of gel packs there.

It was cold enough that icicles were present

We endured the long downhill and contemplated, as we did various times on the trail about how the runners would have felt at this point. I saw some chalk on the ground of the fire road which I believe would have been the message to runners stating that there is only one more mile to go. Once on the street again I knew it wasnt long. and we arrived at the finish in Montebello... No one awaiting us, but our cars. No person in sight, not even other vehicles, just us. It was kind of neat actually, in it's own little way.

It was dark and quiet
A lot of races and events are held with much fanfare. There are also many events that are simple and have no frills. It was perfectly OK to not be welcomed or congratulated at the end of my day. I was pleased to have helped this year's classic event take place. I was happy to have helped the runners which I am looking up to and aspire to run with on a different year. I thought of the runners that started and didn't finish. I considered how they felt, the mix of emotions. I recall one runner saying "I just hate that I'll miss out on the finishers award" I reminded myself that my reward was this moment. Standing in the dark and quiet, knowing I was a part of something that didn't end until we were done. Our footsteps were the final foot steps on that trail. I was satisfied knowing that I assisted in leaving no trace. I sure hope that those trails are cleaner now than when the first runner ran through. It was a special opportunity to not only volunteer and share in part of the MMTR, but I also take some satisfaction in feeling like I went on a 25 mile cleaning spree through the woods. There were items that we removed from nature that didn't belong there and would have stayed if we didn't pick them up.

We took little to no time to wind down and soon realized just how cold it had become and made sure we had directions to get out of the middle of nowhere. (which is surely what it felt like) All I knew is that I was near the fish hatchery in Montebello, VA and I could point in the direction of Interstate 81.

Post race festivities were taking place an hour away in Lynchburg, VA. The excitement and stories of the day were being exchanged. I later learned that Eric Grossman came in first for his 3rd MMTR win. Sandi Nypaver Came in first for the women.

What I did and didn't do
First off, I underestimated many things. The time it would take to cover the course while removing course markings. The pace of the slowest runner vs my own. Those were the most obvious. Had I not been so relaxed about this journey, I would have diligently taken GU gels or Cliff Shots at certain intervals but I used none. I would have filled my hydrations pack's bladder completely and drank more diligently, but apparently 1.5L was more than enough. I would have carried and consumed electrolyte / salt caps, but I did not. I would have prepared food items to bring and carry, but I had none. I wasnt stressed with what I ate for breakfast and lunch before I hit the trail. In fact, I decided as I pulled off I-81 that I should get lunch and got a fish sandwich and fries from Burger King. I would have never done that. Seeing that on the menu they have a veggie burger, I wish I had known that. So after the event... I got the veggie burger.

Overall I am excited and pleased with how I've felt afterward. I felt the most sore and tired that evening. I took one Salt Cap once I got home at Lydia's instruction, and I believe it helped. I've now put 25 more miles on my Montrail Masochist trail shoe. Which ironically shares the name of the race and some strong connections there. In the following days after I've felt great. Amazing what the body can do. Amazing what all those 250+ bodies that ran the MMTR did do!

There is a possibility that if my training goes well, I may be running this next year, and it will have helped greatly to have had this day.

Brush Mountain Breakdown 16 mile

2011-11-01T00:44:00.003-04:00

Race date: Sat October 29, 2011
I've heard of this event for years, but never knew anyone that has run it and by looking at race results from previous years, I think I only recognized one name. I dont believe that this event is very well promoted, and I think it has the potential to be an amazing event. Well, it is an amazing event, jut not too many attend. There's about 45-60 runners each year for the 15 / 16 mile. I say 15 / 16, cause some places you'll see it listed as 15, and others as a 16. I think James from Run About Sports in Blacksburg, VA told me it's really 15.7. One flyer for 2011 had 15 on one side, and 16 on the other.

The events includes an 16 mile, 8 mile and 5k options. You can look up previous years results and find out how many enter each event. It isnt too many, this is a smaller event but the course is so good, and the shirt was a very nice!

James Demarco is the Race Director, and his shop Run About Sports (an awesome running store by the way!) is the main sponsor, or whatever.

The event is also credited to the Blacksburg Striders, but there are so many broken links on their site, (and I hate to say that but it's true) and has been for years.

Trying to prepare for the event
So, I ran into a lot of dead ends when searching for info about this event. But diligence pays off.
There was a blog that was helpful with getting some race info.
Cort the Sport has run the event 3 times. in 2008, 2009 and in 2010.
See all of her blogged race reports there. I tried to message her to let her know I appreciated the info, and wanted to link her pages here, but I couldnt find a way to contact her, and trying to leave comments on her blog diddnt work either, it only allows me to make comments half the times that I try at blogger pages anyway. (Caught up with her via Facebook).

I just decided that I would call Run About Sports and ask questions about it when they occurred to me.

There was other information online that I discovered but it was outdated. Again, I think this event has potential to bring many runners.
The Brush Mountain Breakdown takes place at the Pandapas Pond trails, which is in the Jefferson National Forest. I used to run at Pandapas Pond, when I lived in Christiansburg, VA during and just after being in College. I ran there very frequently. I was excited to be back on those trails, and to be hitting the trail system from the opposite end than I normally access them from.

During my time running those trails, which was around 2003-2005, I was never able to run the miles that I can today. So I was glad to be able to spend so much time out there.

Pandapas Pond trail map

There are links to the Pandapas Pond trail system map HERE.
Elevation profiles and maps can be found HERE.

The course that the 16 mile race runs is shown below.

If you study the first maps, and compare the second map, you will see that the event starts at the "end" of the Poverty Creek trail, which ends on FR 708. You will drive on FR 708 on the way to the race start. See Pandapas Pond has a parking lot, and official access area, but the trails go off into teh woods about 8 miles deep, which FR 708 takes you to the end of the Poverty Creek trail, which is the longest trail in the system.

You can see this sign below from 460 as you drive to the race.but this isnt where you turn. Follow the directions carefully, as you dont really drive to Pandapas Pond's main area, but you are on that trail system.

Race registration form from the Blacksburg Striders had good directions. It is basically 460 to the FR 708 for 5 miles. It's a rocky / dirt road that takes a while to drive down, and then it opens up to a field where the race is held from.

Along the way
Along the drive down 460 from 81 into Blacksburg There was frost upon the tree tops.

Driving down the forest road, here is the view of the race set up. Simple.

Course and race start
The run began on the Forest Road, for about 0.3 miles, and the turned left into the woods where the Poverty Creek Trail began.

There was a noticeable climb along that first mile of trail, but for the most part when along the Poverty Creek trail it was simple and rolling hills. Most of the entire course stays on Poverty Creek, crossing the forest road at one point, and then making a loop at the end of the course along Jacob's Ladder and Snake Root, then back to Poverty Creek and all the way back to the start.

The climb up Jacob's ladder was the largest climb for the course. the below image will help you with what to expect for that climb.

After Jacob's Ladder. it's a nice refreshing downhill on Snake Root, then back on Poverty Creek which seemed to roll on for a good while.

My experience
Knowing this would be a smaller event, I diddnt expect a lot of familiar faces. I knew fellow Mountain Junkie Courtney Griffen would be there, and sure enough she was the only one I knew. I saw a couple other familiar faces and talked to a few others, but no one from recent races I've run.

The 5k runners started 30 mins before the 8 mile and 16 mile runners. With some simple quick announcements amidst the chilly wind of something under 35 degrees, we were off. I was thankful to get into the woods, as I knew it would block the wind, and it did. Things got heated up after around mile 2, as does most cold weather runs. I was wearing a thin polyester first layer over my legs, and running shorts over them. A thin long sleeve running shirt covered by a full zip micro-fleece jacket that has a lot of vents. I also wore gloves and a knit hat. I considered losing the hat, but was glad I kept it on.

Dressing properly was the biggest stressor for me prior to this event. As the weather forecast the night before the race said it was going to be almost 30 degrees with a mix of rain and snow. Thankfully in the morning the weather changed to light rain. The light rain was indeed light and there was no snow... Well not until I made the climb up Jacob's ladder. This is when I was glad I kept the hat on. The ground became more and more covered with ice and the wind blew the ice off the trees. I felt that I was in an ice storm or hail storm. Chunks of ice hitting me in the face and shoulders. It was pretty awesome actually.

I had caught up with Courtney a few miles in, but once we got to Jacob's Ladder she strongly proceeded up as I dropped to a walk / hike now and then. After catching up with her on the Snake Root downhill, she and I recollected how neat the ice was to run through. I'm curious what the temp difference was on that climb, it would be nice to know, as it was much colder on top of the mountain.

After getting back on Poverty Creek, I were soon returning to Aid Stations that I had seen once before.

Aid Stations
There was a total of 4 aid stations. They were stocked with water, Gatorade and various energy bars and power bars. Also there were cliff blocks, power bar gels and GU gels. I think it was the 3rd and 4th AS that I took and handful of either GU chomps, or Cliff shot blocks, and refilled my hand held bottle.

Speaking of my hand held bottle, I was surprised with how few runners I saw carrying any supplies. I noticed one runner with a vest / pack on, and a couple others with waist packs with bottles, but I could count them all on one hand who was carrying supplies. I thought that was odd, but I guessed that the cold weather may have influenced that. Regardless of what others were doing I knew what I was used to and stuck to it. Later in the race, when there was about 3 or 4 miles to go I took a GU gel of my own that I carried (I carried 3, only used 1) Lately, I prefer real food to "chemical" energy, but it's what was necessary for the race today.

I would have liked to see some chips and pretzels at the aid station, I would have consumed some. On that note of nutrition and hydration I did take a few Salt Stick capsules. One before the run, one after and then one when I got home. The only reason I took one when I got home is because I recalled how I felt after the race that I ran when I took the Salt Stick caps previously, and my muscles were not very sore at all. I figured those electrolytes helped me recover faster, and therefore I took an extra when I got home. (so far it has helped, I do believe)

Comparatively speaking
The other 16 mile trail run I had recently completed in September was the Iron Mountain Trail Run. I recall how I felt on that race, which you can read about if you follow the link. Today I felt stronger, and I think I recovered quicker as well. I would believe that suggests I am getting stronger.

I am enjoying this distance. I think that the IMTR 16 in September, and the Conquer The Cove 25k in June, as well as this event are critical distances to get comfortable with when progressing in my miles.

Both events the BMB and IMTR were low-frills events. For example, check out the post-race display of food and nourishment.

But what you needed was there. Bananas, sugar, protein, water.

As I run more and more, I am building confidence that I'm passing the 13.1 (half-marathon) mark as the mileage that I enjoy the most and which I feel really presses me forward. I've run 9 half-marathons since 2004, 5 of them in recent years between 2010 and 2011. The 4 other events that I've run at or beyond the 16m / 25k distance, have all been this year. I look forward to where my future runs will take me.

What I've done differently this time
Not too much. I've not used Cliff shots, or GU chomps much, and I consumed them during this run. I took some salt caps, and I'm still getting used to them, but I'm 2 days post run now, and I'm surprised how well my muscles feel. I'm starting to be a real believer in them despite how much I hate the idea of taking "pills". I'm still loving my Smart Wool socks. I they are truly "my sock" for running. I appreciate most the seamless toe. I've bought a few pairs of them now.

How the initial results were collected.

What is next
Support Lydia in covering her first half-marathon this November. The Star City Half Marathon.
There are still some runs I want to do. I want to run to Mcaffee's Knob and back again. Hopefully make a group run out of it.
I really want to hike / run the section on the AT from 311 before Mcaffee's Knob over Tinker Cliffs, past Hay Rock, and end at 220. I'm told that section is about 20 miles.
Next Sat I have the honor of sweeping the last half of the Mountain Masochist 50 miler! I'm excited, as I will get a preview of the course. There is a chance I will attempt this event next year, if my running continues to improve.
In 2012 I'm hoping to complete the 3 50k events that are a part of the Lynchburg Ultra Series (Holiday Lake, Terrapin, and Promise Land). The series ends with the MMTR 50 miler. We will see how the season progresses!

Thanks for reading. Please "follow" to keep up.

Anthem Into The Darkness 4 Mile Night Trail Run

2011-10-26T23:35:00.004-04:00

Be sure to read what Phil and Doug said about this race also:
Cardioholics Anonymous
Doug Falls

Today (October 22, 2011) was indeed a special day, being able to run 2 races in one day. To my knowledge I had only one chance to do that, and it was earlier this year but I was late learning about it and I even forget what the events were. They were shorter runs and both Local to Roanoke.

This was my second time running in the Anthem Into The Darkness.
I dont feel that this race report does justice to how amazing and fun this event is. I wish I had more pictures and different ways to communicate that to you. This event is like none other. It's not a race for the most part, it's just a fun run. It has a slight Halloween theme to it, but it is VERY family oriented.

It was another fine event put on my the Mountain Junkies, LLC. I'm proud to say I'm a Mountain Junkie! I love the adventurous events they put on. I cant wait to run more of these events for the second time.

This run takes place at NIGHT TIME, on TRAILS.
In case you diddnt get that from the title, or the nifty logo above. Funny thing, is that each year, I hear from at least one person in attendance that they have never run trails, and of course they never run at night. The Race Director makes it mandatory that each runner carry one light, and encouraged 2. using 2 lights helps cast different shadows allowing for better perception of the terrain.

420 runners braved the chilly air which was perfect for running.
Location was the Explore Park, which has some interesting history. I'd love to go into it here, but honestly do some Google searching if you are interested. Basically the park is closed, but the trail system remains open because of some awesome people (Mountain Junkies LLC) have made an agreement that if they keep the trails maintained, then they will stay open. This is one of 2 events that the Mountain Junkies host here. The other is the Explore Your Limits 5k and 10k. Read my report on that event from 2011 HERE.

My running friend Doug Falls has hosted a few group runs on these trails over the past year. So, I've been on the trails quite a bit since last year when I ran this race for the first time.

Pre-Race
I am thankful for my Dad and Step Mom who came to watch the kids, so that Lydia and myself could run this evening.
Lydia and I were equipped with our head lamps and a hand held. We upgraded our lighting from last year. Last year we both had Energizer head lamps bought from a local hardware store, and a small hand help bought from Advance Auto. We had the headlamps from camping supplies, and I bought the hand helds as a cheap additional suppliment. Of course it was fine and sufficient for the race, as EVERYONE out there is carrying a light or two and you can see much better than you thing you may be able to. Seldom do you find yourself alone out there with over 400 runners on a 4 mile course.

Over the past year Lydia and I have been running at night a lot more lately. We have both bought quality 60 lumen head lamps. I payed $55 for mine, Petzl Tikka XP2 (purchased from Roanoke's Outdoor Trails). She payed $15 for hers, Kelty brand, purchased from Target. Ironically they are both 60 lumens, cast a spot light for 60 meters, and take 3 AAA batteries. The Petzl has a nicer case and other light settings, but The Kelty is a sweet deal, but doesnt seem as durable.
The hand helds I bought are 120 lumen Mag-lite XL LEDs. So we were well equipped with light.

Petzl Tikka XP 2

I wanted to be sure she and I both have quality lights for this event, but mainly so when we run at night we remain VISIBLE. So incredibly important for night running, or early morning running.

So we arrive good and early at the event, so my folks can get oriented in the day light, and know what to expect.

Race Start
This year you could enter the event either as a racer, or as a runner. The runners started 10 mins after the racers. During the time of registration I diddnt really plan to race the event, and I was thinking that I diddnt want to be in the way of all the racers, fighting for position on the trail. So I registered as a runner.
I think this really served me well, as I was planning for my own time improvement from last year which was 39 mins, and I planned to do it in 36.

Mid-race
Starting in front of the pack with the runners, gave me a fairly clear trail ahead. The first mile or more is not single track and allows for passing quite easily. Beginning on road, then gravel, then grass and all downhill so far. A lot of spreading out of runners. You dont know it but you are running along side the Roanoke River at this moment. The trail transitions from grass to trail slowly and unknowingly. Eventually you are climbing up a hill that I bet most runners would never consider in the daylight, but it's a short one (0.11m). Then a left turn onto the Endurance Loop, Intermediate loop, and finishing the last mile on the Beginner loop. Additional details of the race course HERE.

I'm glad the race ends on the Beginner loop. The Explore Your Limits 10k finishes right after you get out of the woods from the Intermediate loop, and there's a bit of a climb in that last mile. So finishing with a more simple rolling mile is nice, as you can push your pace a little.

I think that my position starting at the front of the second group (the runner group) was fairly strategic, as no one passed me, and I was passing only those that slowed greatly after getting into the woods, or the few that were in the back of the racers group.

The entire course was well decorated with glow sticks, and random flashy things. Nothing scary but it was themed for Halloween. It kept the trail exciting and fun!

Post-race
Crossing the line within my goal of under 36, my time 35:22, which earned me 4th place in the age group of 20 men ages 35-39. What a successful weekend!

The post-race goodies were consistent with all Mountain Junkie events... a FEAST! Mama Maria's in Salem, VA provided pasta, while the table was full of home baked Dru's cookies, and MJ signature chocolate chip pumpkin bread, Salazon chocolate and so much more. I really need to get more pictures of the food spread out for runners after these Mountain Junkie events. If you cant run, you might as well register just to eat!

Once I was completed running and cooled down a bit, I walked back on the trail a short way and ran with Lydia in to the finish line. She improved her own time by 8 minutes!

I'm excited for my running friends Phil and Pam who really connected with their daughters at the back of the pack. In a few years I'll be remembering you as I walk with my son!

Greenway Memory Miler 10 mile

2011-10-26T20:01:00.004-04:00

Be sure to read these blogs on this same race:
Running Nicki
Cardioholics Anonymous

Today was planned to be a special day. I've finally found myself with an opportunity to run 2 races in one day, and I'm going to do it! The Greenway Memory Miler was put on as a benefit for the local Alzehimer's Associations to help increase awareness of Alzheimer's and also to benefit Virginia Amateur Sports. (who havent had funding since 2001). I believe the event was jointly organized by the Star City Striders and Virginia Amateur Sports.

Both events were a part of the Roanoke Outdoor Circus. October 21-23, 2011. Tons of stuff going on, and I couldnt do it all.

Event Date: Saturday, October 22nd, 2011
Location: 9AM Along the Roanoke Greenway, Starting at Wasena Park, Roanoke, VA
Distances: 10mile and a 4 mile

Weather said it would be about 45 degrees at the AM.

Excitement increased as the weekend approached. Temperatures were my biggest concern.

I arrived at the GMM, Glad it was a 9AM start. My wife actually got a parking spot for her and the kids in the Wasena parking lot, but there was another large sufficient lot very close by where most people parked. Tricky thing for out of towners is that Wiley Ave, which runs through this park is often one way and it's just best to drive the normal streets in town rather than try to drive through the park. There's a good opportunity to arrive late because of this challenge.

Where's the start?
I arrived at Wasena park, picked up my registration packet, as Lydia parked, and brought the kids to the playground, which was right there at the race registration and finish line. I asked where the start was and was told "down the greenway under the bridge at the skatepark" I headed that way, and founf no one, so I came back... Realizing it was around 15 mins until race start, I headed that way again, finding no one. I asked another runner, and he was wondering the same thing. Eventually other clueless runners all gathered and figured as long as we stuck together.... So, eventually a biker who claimed to be the lead bike, and then a truck with Barry from the Striders and a microphone. Relief. But a simple sign there would have been nice, but it all worked out.

There I am at the race start chatting with others who will soon be running. Marion Childress, Jerry Ballard and Phil Settle. I'm pumping up Phil to thinking he can take this small crowd and really place in the top 3! (Read his blog Cardioholics Anonymous) I really thought he had a great chance of doing that, and he gave a great run... read about his great effort on his blog report HERE. Doug Falls even showed up to cheer on his friends.

The Course
The race is a 10mile and 4 mile.
The Greenway is a paved path commonly used by runners, walkers and bikers.
From the start on the Greenway, we soon get off the greenway for a small loop (about 1/2 mile), and then back on the Greenway for the rest of the out and back course.

The Greenway: paved, wide, flat

I'm thinking I will likely race this rather than run it. I'll start this race a little faster than I normally run, as I've not run much at all this week. (in fact none since running 8m in the rain at the Cove with Doug falls the previous Thursday) so I had fresh legs. Each mile was very well marked. I asked Marion after mile 1 what our pace was, and he said about 7:30. Much faster than I usually run. I knew I'd be slowing down, but I was happy where I was at for the moment.

Not far into the run is the turn around for the 4-mile runners.
Soon before that turn around, I'm starting to follow another runner. I like the line she is taking through the mellow turns of the Greenway. Straightening out her run, saving steps. I like that approach. I'm thinking that I recognize her from Mountain Junkie events, or some other races. When she turns around at the 4-mile turn around. I think to myself. I would have thought she was running the 10, but oh well. She's 2nd female for the 4-mile, and give her a little shout of encouragement as I pass her in opposite directions.

Later in the race, I pass her again. I'm thinking she's getting in more miles after her 4-mile race. "Hey, did you finish 2nd female?" "*!@$%*, I turned around at the 4, and wanted to run the 10!".
I'm thinking of the numerous ways that could have been prevented. By runner, and by race director and by volunteers. but anyway, I can understand her frustration and I wished it werent so.

The course continued on almost to the sewage treatment plant. Passing an older gentleman near the 10 mile turn around who was enjoying the rippling sounds from the Roanoke River and doing what looked like Tai Chi. I bet all us runners, really messed up his whatever that morning. Sorry 'bout that.

Performance
I can tell as I am approaching the turn around because of the oncoming runners. I was counting down the leaders until I got to Phil Similar to the IMTR 16m run. He was in 5th at the time, with large gaps between all top 6.

As often happens, I find myself running along side someone and I am enjoying their pace. I found this happening at about mile 4 or 5. I forget his name, I'm sorry to say but he said he runs all the Mountain Junkie events too, so I'll see him again. I stuck with him until at least mile 6. At times I felt that he was keeping me running faster than I normally would be running. but then when I made small attempts to gain on him, I felt him step it up, and I questioned if I was pulling him, or if he was pulling me?

Somewhere about this time, after the turn around, I run past the inspiring Anita Finkle. I havent talked to her at work in weeks and I diddnt know she would be here today, so I looked forward to talking with her after the race from that moment on.

We run past an on coming runner and he tells us we were 19 and 20 overall. I start thinking how sweet a top 20 finish would be. not being a real fast runner, I dont get that chance to perform well overall, and even in age group rankings, really. This was a smaller event, and as I tell others, placing all depends on who shows up to run.

Eventually what I recall around mile 7, I pulled away from him. The sounds of his feet getting more distant, and I'm getting focused on the next 2 runners ahead of me. From here to the start I slowly gain and eventually pass those 2 runners.

Results
I was well pleased with the result of my efforts today. I ran a 1:19:05, which is a 7:55 / M pace. I never run that fast, and if so only for 2 or 4 miles at most. This shows me what I'm capable of on a flat course.

The only problem with running that fast, is that now all road races that I enter, I've set a standard of running sub-8 minute miles. Well We'll see about that!

The last road race I entered was the Lynchburg half and I ran at a 8:47 pace and felt strong at the end. Yet this is still a far fetch from the pace I used to run at when running 5 and 6 times a week back around 2003 and doing my first half marathons. ...and just for the record my PR for a 10 mile was set in 2005 at the Blacksburg Classic 10m at 1:16:25, a pace of 7:39. Apparently I'm not too far off!

Another successful race, and strong performance. Small talk along the course with Marion (who has been running over for 30 years) I was reminded that each year, each month, each week, each day is another opportunity to PR. Yesterday isnt going to determine today. Only this very moment will do that. Thanks Marion. Seeing you at the races over the years and seeing you run strong has been a long lasting encouragement.

Post Race
Post race while waiting for results. I enjoyed having my family there with me. Crossing the line and being greeted with kisses from them all is just priceless. I've never seen cheese cake at a race before, but it was a change of pace, though I diddnt have any. some chocolate goodies and sweets were present amongst the bananas and apples. But Panera bagels seemed to be the biggest hit. I enjoyed a few of them myself.

Age Group placing!
It has been a long time since I placed in my age group. Today I took home 2nd place in my age group. There were only 60 runners for the 10 mile. and for such a small race, I thought I had a decent chance of doing well in my age group. As humor would have it, there was only 2 people in my age group. but I'll take that medal any way! The runner just ahead of me was first in my age group, less than one second ahead of me... wish I had known that!

All along the race, I'm picking out who may be in my age group, but since I was always slowly gaining on him, I never really payed attention to him.

Honestly had I known I would make 2nd in AG regardless how I would have run, I bet I wouldnt have run so hard, but I'm glad I did. I feel like I earned it.

What I learned the most
Run hard now and then, it's OK.
I heard not long ago from a trainer that you should first run for distance before you run for speed. Since I feel like I've earned a strong foundation for distance, apparently I can run for speed at shorter distances.
Though my real running goals are to run long distances, especially 50k trail events, it is nice to run on a flat course and surprise myself with my time.

Other
I carried no resources. I used no gels or food. I took water at every water stop except the last one. I ran in my Nike Air Pegasus 28 Breathe and new favorite Smart Wool socks. I diddnt bring headphones, and diddnt miss them either.

Hinson Lake 24 Hour Ultra Classic

2011-09-28T22:45:00.008-04:00

My head is still not on straight from settling-in of how awesome this event was for me. I apologize for the length of my race reports, but I know that I wish I had reports to read that were this lengthy when preparing for a big event. Maybe I'll make them shorter for future events... we'll see.

Hinson Lake

Here are other blog reports on Hinson 2011:
Jimbo at So Far From normal
Brett at Doing More On Less
a 4-part report at RunOnPurpose
Shel at terrible twos and running shoes
Amy's report here
Bryan at Davidson Area Running Team (VERY funny)

Where to Begin?
Each event I enter lately has become more and more amazing. Seriously, after the CTC25k, then a strong run in Lynchburg's half, the IMTR 16m, and now this? A 24 hour run.

"You're going to run for 24 hours?"
OK, no I never planned to run for 24 hours, but that is the impression that most runners, and especially non-runners get. If it is hard to imagine, perhaps it is because of the way you imagine it... so allow me to explain. Hinson Lake 24 is quite the relaxed arena... As Race Director Tom Gabell says "It is like a big picnic interrupted by some running" That is until Mike Morton runs past you at a pace beyond any other, and you are quickly reminded that he's the course record holder at 153.89 miles. This year he plans to exceed that. There is always "that guy". Not to discount the effort made by everyone out there that was pressing on to their own goals.

The 6th annual Hinson Lake 24 Hour Ultra Classic Took place in Rockingham, NC starting on September 24th at 8AM and ending on the 25th at 8AM. This is a timed event, rather than a measured event. The goal is to cover whatever distance you desire within 24 hours. The event is quite inexpensive and cost only $24 to enter. The course is a 1.52 mile unpaved path. Runners travel the distance they choose to cover along this loop. It's OK to show up late, and it's OK to leave and come back. There is plenty of food, drink and camaraderie. There is one water stop / aid station for all food and drink. This is next to a table of volunteers that count your lap.

Scoring table and aid station

Runners are responsible for letting your volunteer at the scoring table know that you completed a loop. At the end of each lap, you make sure your lap was counted for, often just with eye contact to the person you know has been counting your laps, then you grab any drink and eats at the aid station, then carry on to your next lap.

The 6th annual Hinson Lake 24 hour Ultra Classic is the largest 24 hour event in the Nation! This year registration was held to 277 registrations. The average age was over 42 years old. 58% male, 42% female. Runners represented 17 different states, and over 57% of entrants (160 people) were first time runners at Hinson.

Rotary lodge, Check-in was here on the deck.

Goals
Every runner had a different goal, and I bet no one's goal was contingent on what anyone else was doing. My personal goal was to see if I could cover 50k (31 miles), preferably to go that distance in under 10 hours, I really wanted under 8 or 9... Yet I did it in just under 7 at about 6:53!

That was my primary goal. My second goal was to see if I could complete 50 miles with in the 24 hours. After I hit 31 miles in 7 hours, I knew this was possible. I took a "victory lap". I rested, I felt I needed to move to ward off post run stiffness. I took another lap. I was at 24 laps when, I decided to sleep a while. At 4AM it was time to run again, covering another 15 or 16 miles in the final 4 hours. to get to about 55 miles (Not official, as final results are not yet posted. I will update when I get the info)

That was the summary. These are the details.

Planning
I was quite stressed about this event. Interestingly it wasnt about the running, really. It was about the logistics of what to bring. What to wear. What to eat. How and where and what to sleep on, if I even could sleep from the excitement. The concern of being there all alone for 24 hours, all this and more. So in the months and weeks and days leading up to Hinson, I made lists and slowly checked items off of it. I looked up as much info online as I could about 24 hour events, and talked to others.

What to bring
This list kept getting longer and longer, and it started MONTHS ago! a few different pairs of running shorts and shirts and socks. 2 pairs of shoes at a minimum. Sunscreen and chapstick. Body Glide... and an extra bar of Body glide, just in case (I seriously believe in that stuff!). Music. Head lamp. Preferred food items. Body wipes. Cold running gear, just in case - gloves, hat, jacket. Camping chair. Sleeping items: sleeping bag, cot (borrowed from my brother - Thanks John!) and tarp to cover the ground, as well as rain cover. Trash bags. Hand held light. I may add more items as I think of them.

If you're planning to attend a 24 hour event, and you've not assembled a running bag, now is the time.

I ended up using 2 pairs of shorts, 3 shirts, 3 pairs of socks, plenty of Body Glide in all the special places. I never used my music, sunglasses, sunscreen or cold running gear. I set up the tarp and camping chair right off the bat, then brought my cot and sleeping bag right around dark.

My little chair. Same place I set up my cot.

What I wish I brought: shoe gaiters, running hat.
I probably wouldnt have used the hat, but if the sun was any stronger that day, it would have been nice to have as well as the sun glasses.

Friday before the race
The silliest thing I probably did for this event was NOT get there the night before. Seriously... a 24 hour event, and I'm going to drive 3:45 (according to Google Maps) in the AM to get there? Friday night, I had the car packed, I scanned the directions again, and looked at the layout of the Hinson Lake premises, parking etc. I tried to de-stress, I had clothes layed out and planed that breakfast would be bought along the way. I was ready to make coffee, kiss Lydia and leave.

Saturday came early
Alarm at 3:45, in the car at 3:58. I've got 4 hours to get there before race start. Sure I drove a little too fast (swiftly), but got there in about 3:15. Plenty of time to do my pre-race routine, change clothes etc.

Arrival
Parking was simple, park where everyone else is parking. There are 2 places to park, either on the Rotary Lodge side or the Crow Run side. If you want to park on the Rotary Lodge side, you will be closest to bathrooms and to the scoring table and aid station. Yet from this area heading down the course pathway, toward the Crow Run parking area, is where all the tents and "comfort / crew" set ups are. So it is likely that your chair / tent set up will be between the scoring table / aid station and the Crow Run parking area.

Picture toward Crow Run parking area, taken from my chair on the course.

I was nervous about being far away from the car, and any extra foot travel would want to be minimized, but it truly wasnt a problem. I fared better parking at Crow Run. After changing in the car, I carried my chair, 2 tarps and running gear on my first trip from the car, and never went back until dark.

A familiar face
Thank goodness for Facebook. I wasnt sure where I was headed exactly as I headed out of the car and toward the lake. But I saw Ricky Scott, whom I've only met via Facebook. We had talked about both being here. Ricky is from Rocky Mount, VA and part of the Crooked Road Running Club. He was relaxed and introduced me to the others he was with. Thankfully there was a nice little cot-sized space next to them, and I pitched my chair there, thinking my cot will fit just perfectly here too. BTW the Crooked Road Running Club is hosting their own 24 hour event in December! Limited to 100 runners)

Note in the background the path to the Crow Run parking area. Very close.

Check-in
I walked down the path of tents and crew stations to the deck of the Rotary Lodge and checked in. Race logo design T-shirt, bag and pint glass. very nice! Got my number and pins and headed back to my chair. It was raining. I was wearing a thin jacket to ward of rain. I diddnt get into my running shoes or socks yet, as I diddnt want them wet before running if possible.

The Others
At the location I was set up at was 2 couples from close to home, Ricky and Sharon Scott and Johnny and Gloria Nolan. There was also a couple from Charlotte next to them, Mark and Kim. They were all very hospitable and welcoming to me, and I greatly appreciate that. I recall what my friend Anita Finkle told me "You have a lot of friends there, you just havent met them yet" Well, I made some friends quickly and I'm still making them now as the pictures are hitting Facebook and being tagged left and right.

24 mins until race start. This was the beginning / end of the loop. Scoring table on the right

Start
Race Director Tom Gabell gave quick announcements and provided his repeated advice "take care of your feet". David Solomon spoke a prayer and we were off. No one was really in a rush. I ended up close to Ricky for my first lap and he kind of oriented me on what to expect for the course.

Course
The terrain is basically flat, and no hills. There was an area that was affectionately dubbed "Mt. Hinson. Which I recognized the down, more than the up. The path was mostly all fine gravel with many different sized foot bridges. Many runners wore shoe gaiters, and this is most definitely the event to have them.


Various shoe gaiters

Another image of shoe gaiters

The path leaned right or left here and there, but was basically smooth and simple. It's not the terrain that is the challenge. Yet, again I'm reminded of Tom Gabell's oft given advice "Take care of your feet". Perhaps here is as good a time as any to share that I took some body wipes. Actually it was a pack of "facial cleanser" but whatever... I'd suggest something of that sort to bring, to clean your body when necessary. these were alcohol based, and I'm not sure if that was good or bad, but I used them to wipe my feet of on 3 occasions while running, and also when i knew I was done running for a while. This was good to rid of the grit, and clean between my toes etc. then I changed socks too at these times. A fresh start.

One of the larger foot bridges

Nearing the end of the second half of the loop. Note the tents across the lake

At the end of the loop. Very serene. Notice again all the tents.

The 24 hours
It is interesting that there are so many ways to approach this event. Ricky told me that there are many who use this event (and I'm sure many other 24 hour events) as a training run. Be it a 20 milers or so before the marathon they have their eyes on, possibly? There are others who strive for a certain distance and when they meet it, then they leave. such as a 50k distance. There's also those who strive just to exercise and have a workout for a certain length of time, and when done, they leave. I'm guessing that up to half of the entrants had departed by night fall.

My performance
I had said that my initial goal was to cover a 50k distance and to do it in 8 or 9 hours. I thought I was capable of this with some walk / run, and never running as fast as I wanted to, despite how I felt. This technique allowed me to complete a 50k in just under 7 hours. Which brought me to my next goal, completing 50 miles within the 24 hour time frame. Well, after I had completed 50k, I took a victory lap (walked while I talked with Lydia on the phone) and consumed much food and drink. Then rested a short time.
When I felt that my muscles needed some activity, I took to another run / walk lap. Afterward, I rested, changed clothes, hit the bathroom for a wipe-down bath and put on all new clothes, and shoes etc. I rested in my chair, massaging my feet ("take care of your feet" ringing in my head, knowing that he was smarter than I). night fall arrived and I returned to the car to get my brother's cot and sleeping bag. This was a good set up right on the course. It was there that I rested for about 6 hours.
My alarm awoke me at 3:45 AM. I knew I wanted to get back out there. Waking, stretching, changing clothes and putting on new shoes (Newly purchased Montrail Masochist)

I hit the trail sharing a walking lap with Paul. I'll call him Paul the Astronomer. Paul taught me the difference between astronomy and astrology, which in hindsight was quite an elementary question for his very intelligent mind. I took to a similar routine which carried through my final laps for the 50k... Running from my "camp" set up down to the bridge on the following side. this was claimed to be about the half-way point. I walked the bridge and a little further and then ran again to the aid station and scoring table area... then walked again to my camp, and again ran. I did this for 2 laps, and then forced myself to either walk a full lap, or to atleast walk half of it, and only run the final stretch I would have run otherwise. This continued until the infamous BANANA LAP!

The Banana Lap
Anita told me how this was to work. As the clock is ticking closer to 24 hours, and you are going to head out for your final lap, the scoring table hands you a banana with your bib number and initials on it. You set out on the final lap. When you hear the car alarm signaling the end of the 24 hours, you place your banana on the ground (you are asked to NOT eat the banana) then they will measure your final distance from the start to your banana.

It's over
I admit that the end was welcomed. I knew I was back on my feet for 4 hours straight, and completing 15-16 miles that morning, often with a head lamp. It was exciting, but honestly if I had another hour, I would have pressed on, and it was good for me that it ended. I had accomplished every goal I wanted. I was making excuses to keep running. I said that if goal #1 deserved a victory lap, then surely goal #2 of 50 miles deserved 2 victory laps! I covered 50k, I covered 50miles. Mission accomplished.
I'm awaiting the final results so I know exactly how many laps and miles I covered, but I think it is 54 or 55 miles. ( I will update when the website does)

Results
Many accomplished their goals. the super-human award goes out to Mike Morton who exceeded his previous record of 153.89 miles with _______(156+). (I will update the the website does)

Things I did different
"Dont do anything different on race day" yeah-yeah. This is generally good advice, but if you read my other race reports, there's always something being done differently.
Goodness - like everything was different!
One thing I'd like to emphasize here is that I've been enjoying Silk chocolate soy milk after my longer runs. Very refreshing, sweet and it's like a treat for me.

For Hinson, I packed a little tiny cooler that held 4 single servings of Silk, and I looked forward to them as I finished simple milestones, 15 miles, 20 miles, 31 miles. This was a product I was used to but employed it's use a bit differently.

Usually on long runs, I'll consume 2 or 3 GU gels. This event I had enough real food items that I never felt the need for a GU, and liked that I could avoid them. They just seem like mysterious chemicals to me.

Ironically after that comment. I experimented with electrolyte capsules. I researched and asked around about different brands, and Fleet Feet in my town carried Salt Stick capsules. I felt these had a good balance of electrolytes and more than most competitors. It is suggested to take one every 30 - 60 mins. but I took them much less. I took one maybe every 1.5 - 2 hours while running. Of course I avoided cramps, and felt that I was nourishing myself just fine from the aid station.

How I feel a couple days post
This entry is being completed a couple days after the event. I requested off work for the Monday after the event in anticipation that I wouldnt want to get out of bed, but honestly I feel good. The only negative feelings I have is the outside of my left foot and a little on the arch near the heel. I ponder if this was due to 16 miles on a new shoe, which is a corrective shoe, whereas I've been using neutral shoes? I ponder if it is because the trail kept turning left (think NASCAR) and this continually stressed that part of my foot. I ponder if it is just simply an over use injury.

I feel as if I'm walking with a knot under the outer edge of my left foot. I know my right foot's sole is sore, but the left one is taking all the attention.

I do not have any blisters, and I thank Smart Wool socks for this. The Smart Wool PhD Running Light Mini is my sock of choice. I've been wanting to find an awesome sock and I think I have found it! I also think this is due to the foot care and cleaning of my feet I did periodically.

Any sore muscles are not near as bad as I know I've felt before. I'm sore, but just a simple soreness, nothing harsh as I would have possibly imagined.

What is next?
on October 22 is the Mountain Junkies' 4 mile trail night race. and in December is the Crooked Road 24 Hour Ultra! A lot of fun to look forward to.

Additional pictures of me that surfaced after the race:

Running to keep up with Ray K., writer for The Running Times.

Walking a "victory lap" and calling my wife the report the recent accomplishment.

Pre-run jitters, but everyone was unusually calm.

IMTR: Iron Mountain Trail Run - 16 mile

2011-09-06T18:36:00.002-04:00

Be sure to also read the following race reports:
Cardioholics Anonymous
Explore Fatigue
Race Directors race report

more reports and pics to come. Once they get posted to THIS page.

The IMTR is an event in Damascus, VA. It was held on September 3rd, 2011 with a start time of 7AM. There are 3 different distance options. 16, 30 and 50 mile. The vertical feet that is gained for the 16 mile is around 3500 and the 50 mile has over 8000. I dont know what it was for the 30 mile. This was my second event associated with an ultra. Again it was nice to get to know some of the ultra community, and to run with them. They inspire me, as I would love to run those distances, and I'm slowly and safely working my way to that goal.

The event field is limited to 150 runners. This year there was 62 finished the 16mile, 32 finished the 30 mile, and 25 finished the 50 mile. There was over 10 that DNF the 50, and one for the 30. I'm not sure of the reasons why they DNF (Did Not Finish). The course had time restrictions, the 50 milers had to finish in under 12 hours, the 30 milers had to finish in 10 hours, and the 16 milers had to finish in 8 hours.
Doing 16 miles in 8 hours, means a pace of 2 miles an hour, and I'm surprised this event doesnt attract more walkers / hikers with an aid station commitment like that for a 16 mile!

How I felt before the race...
I was nervous for a few reasons. A new distance and uncharted territory are things that added as much excitement as it did anxiety. The real thing that made me nervous was some random aches and pains in the week prior to the race.
It all began with a week and a half prior to the IMTR that I ran 13 or 14 miles on Mill Mountain's trails (Roanoke) and it was a good amount of elevation on my route, I had to walk / hike some, which I am OK with, but I expected a stronger performance from myself. I recovered from that surprisingly fast, which was encouraging. The next Saturday, one week from the IMTR, I hiked a part of that previous run with family, it was on Woodthrush trail. 1.8mile up, I pushed a stroller with my 2 year old in it. most of the 1.8 back down I hiked with him in a backpack carrier. I was incredibly sore in the following days. This surprised me and concerned me. The problem wasnt only sore muscles. but more scary was the sore joints. Not only my knees but my hips, and my hands and fingers too. Conversation with another nurse I work with strongly suggested Rheumatoid Arthritis... but I'm only 37! Time will tell.

The good news is that this didnt bother me for the run, and since the run I have felt fine, with very minor joint aches as I had the week prior to the IMTR.

Friday before the race...
I had convinced a fellow Mountain Junkie, Philip Settle to come to Damascus, VA with me and run the 16. We met Friday afternoon and took to the road. Arriving in Damascus at what would be race headquarters to pick up our packets. The race packet was your race number, and shirt, if you chose the shirt option. The entry fee for the race was $20 less if you opted out of a shirt. I like this option, but most often I'll choose the shirt. We had a nice chat with Race Director, Kevin Townsend who was excited for us all and walked through the course map with us.

During this conversation some pretty awesome people started showing up. I felt "graced" by the presence of David Cheromei. David is a resident of Damascus, the 16 mile IMTR record holder, and he tells Kevin that he opted out of the race this year because he is currently training for the Olympics. How nice to see him again. Last year when he set the IMTR 16 mile course record, he was almost a full hour ahead of the second place finisher. Amazing! David also Joined us in Roanoke for the Frozen Toe 10k in January of 2011 for the win.

Also to note, is Pam Rickard and her husband Tom arrived. Pam and I had only met via Facebook previously and I know she is associated with the Crooked Road Running Club and we will share the Crooked Road 24 hour ultra in December. She is amazingly positive and you can easily tell she gives back as much encouragement as she gets too. Someone that seems nice to have around. She would be running her first 50 miler in the morning.

Philip had arranged our lodging in Abingdon. After checking in - laying out some items for the AM, we hit the streets in search of the traditional pasta dinner. This consisted of asking the desk guy at the hotel for a recommendation. We had a fun time there, as Phil and I chatted with the young waitress about Italian food, school, small towns and endurance running, which she was oblivious to of course. She had never been to Damascus, or to Roanoke, and diddnt seem to care to go. She did say she would visit the Mountain Junkies website though, as we told her that we were Mountain Junkies... too funny. We all laughed a lot that evening.

Race Morning...
Up early and off to McDonalds for oatmeal and coffee. Phil and I both agree that McDonalds is essentially the poster child enemy for good nutrition in our country, but they serve a purpose at times. The oatmeal there is quite good, I'm glad he recommended it. A little on the mushy side, but not bad at all. Raisins, nuts and apple pieces round out the serving. I actually think this is a healthy fast food breakfast item I can look forward to having again.

I took some Vitamin I (Ibuprofen), and drank 20 oz of NUUN. Arriving at the race headquarters for check-in with time to spare. All pre-race routines went underway: bathroom, dressing, stretching, bodyglide, iPod, hand held bottle, sweat rag, Gu gel X3...

Pre-race jitters and introductions...
During everyone's pre-race routine, it was a comfortable time for socializing. It was nice to see familiar faces and others whom I had only once met. I'm glad that Anita Finkle was there, I gain so much encouragement from her, and I appreciate all of our talks at work about running and races. I met her husband Jay again. Others whom I had run other races with, mostly from Terrapin were present and I'm excited to see them, as they all suggest good times.

And they are off...
This event is described as a no frills race, with aid station support. I wouldnt call it no frills, but maybe low frills. The minimalist attitude was appreciated. I thought it was interesting that there was no official race clock, other than the RD's watch.

The race began promptly at 7AM, and began with a few miles on the VA Creeper Trail. This fine gravel / cinder path is as wide as a typical sidewalk at times, and crosses over water a few times with nice bridges of iron and wood bridges. The rushing water was refreshing to listen to. This first portion of the run was essentially flat. I had started out too far in front of the group, and was thankful for the wider path on the start, to allow many to pass me before the trail began and it was more difficult to pass one another. We stay on the Creeper Trail for almost the first 5 miles before a turn into the woods. This places us on the Beech Grove Trail as we climb Iron Mountain and then we run along the Iron Mountain ridge line which is part of what used to be the Appalachian Trail before it was relocated. Kinda nostalgic, I think.

According to the elevation profile the next 3 miles (5-8) were to be steep, with the first mile being the worst. Kevin had prepared us for this, and said that after that first mile, the rest might be runnable for some. I was hoping so. As the trail increased in pitch, I slowly began to drop to a hike. After the first mile, it was rolling and I was often able to run. Sometime before mile 8, which should have been the top, I think it got even more steep. Eventually things got more mellow and it was rolling hills for most of the way to the aid station at FS 90.

The leaders...
It was on this stretch that the leaders began to pass me. I knew that Phillip had a really good chance of placing well in this event, so I began to count the runners. There was considerable distance between some of them. Yet when I noted that Philip was in 5th place, I told him I think 4th place wasnt too far ahead. He tells later in his race report that he saw him, but never was able to pass him.

It was here that I got stung by a be. I felt the sting on my right thigh, looked down and saw the yellow jacket. i swept him off hoping there wasnt any more, and worried about those that might be allergic.

Since this was the Old AT we were on, we came upon a shelter, which I took the opportunity to walk behind it and utilize nature's bathroom. I was unsure how close behind me was the next runner, but i soon found out. Once coming from out of behind the shelter I saw other runners coming, so I took off up the hill to keep my position. It seemed that I stayed just ahead of a short string of runners into FS 90 aid station. It was at this aid station that the 16 milers turn around. The rest of the course for the 30 milers and the 50 milers was simply an out and back along the Iron Mountain trail. There was one aid station previous to this, which was only a water stop. It was nice to see Jenn Nichols there, a fellow blogger and one whom I enjoy keeping up with via her blog and watching her achieve new goals.

Dont forget to turn around...
Not wishing to take on 30 miles or more, I headed back the way I came after filling up my water bottle, and throwing in my mouth some Pringles and M&Ms. I had previously thought that I would stay for a while and let my heart rate calm, but the race got the best of me and I knew I was leading a pack that I wanted to stay ahead of. Soon after returning on the trail I was passed by some from that group. The trail was rolling hills and should have been mostly downhill, but as always when getting more tired on a long run the little hills seem so much bigger. From here the single track trail posed a slight difficulty when passing oncoming runners.

There was a long, and seemingly never ending downhill stretch of technical rocky trail. This personally was the most dangerous and technical part of the run. Of course being downhill, I like to try and make up some time from all the hiking up the hills, but with such rocks and unsure footing it lends itself to risking injury. Even so I pressed on and ran it as fast as my legs would allow. I passed a couple of runners on this part and I know I gained on the few that passed me earlier as I eventually passed them again later on too.

I think the downhills are as intimidating as the up hills. I can always walk up a hill, but when going down it takes a different strength to stop and say "I'm going to walk this" I've not found that strength yet, to say I'm going to walk DOWN this section. I hope an injury from such terrain doesnt force me to find it. With that being said, it was on this section that I almost fell. I stumbled and it took about 4 steps of lunging forward unsure of every step until I regained my balance. At other "normal" trail areas I did tweak each ankle once, but sustained no discomfort and carried on quickly. Running on trails will take you through these challenges.

Back on the Creeper..,.
I had begun to process in my head the mileage that I was covering. I know what 10 miles feels like, and I know what 13 felt like... after that, I've just not run enough to really "know" but I was feeling mile 13... and I was counting. Awaiting the coveted 16th mile, and rest. Needless to say after I got off the trail, I was on a road in town. I knew this was a small town, but I diddnt feel that I was real close to the gazebo where we began. Still I followed the pink streamers with black polka dots, as they were hanging from trees. Eventually I'm on the VA Creeper Trail again. The Creeper seemed much longer on the way back and I felt my calves cramping like I've never felt before. I questioned my hydration and my salt intake.

I'm trying to convince myself that this is the last stretch, or this is the final bridge. I even had to drop to a walk on the simple flat terrain as I was at my max and could no longer push it, but I knew the end was so close. Eventually I figured I had seen the end through the trees and heard some finish line chatter. Philip was resting at a picnic table in the park as he cheered me on to the finish. I was glad to see he finished healthy. I crossed the finish line and declined the Iron Mountain Man Challenge. I soon learned that the course was technically about 16.8 miles. If I were calculating my mileage correctly in those last moments, then I was right about feeling that mile 16 should had been here by now. I felt fully exhausted and that my tank was completely empty at that point. Mission accomplished.

The Iron Mountain Man / Woman Challenge...
I believe this is Kevin's creation. Each finisher has exactly 5 mins from the second they cross the line, to perform as many sit ups, push ups and pull ups in any order to earn points, and win a prize. Of course each year the overall winner of this challenge is someone from the 50 mile field... of course! I had thought I might take that challenge, but at the moment I wanted nothing else but to stop everything from moving all around me.

Post race...
Phil and I recapped the highlights with one another as we took in some fluids and rest. We noticed some heading to the creek for a dip and decided to do likewise. I knew of the post run ice bath thing, but never had the opportunity to really take one. The creek was cold water and I hoped I had the guts to get in. I removed my shoes and socks and eased myself into the water letting my legs soak. It felt good and refreshing to rinse the dirt off my legs. We were joined with Ben from the DC area who is new to trail running and seemed like the kind of guy I like talking to at races, I hope to hear from him again. (BEN, email me or something, if you read this).

Burgers and veggie patties and hot dogs hit the grill, salad veggies, chips, watermelon and ice cream were all available for eating. I made my way to the table which contained all the finishers awards. Each finisher got to chose between a fresh loaf of bread, or local jelly. I chose the fig jam, as it was something special, I could take it home to share with my family and I had a jar to keep afterwards.

It was nice to see the other runners come in. Those finishing the 16, then Brian Pickett coming in to win the 30 mile, about 50 mins ahead of the second place, and first female Holly Baker! Very good run! With anticipation we awaited the winner of the 50 mile, Eric Grossman, close to beating the course record. (CORRECTION: He did beat the course record!) It would have been nice to see him take the course record, as he designed this 50 mile race a few years ago and was RD before Kevin started doing it.

I wanted to stay and be there to see Anita Finkle cross the finish, but Philip and I had to start our drive home. The day was a success and I felt great after some rest. I was starting to think about my next event, the Hinson Lake 24 Hour Ultra Classic. Contemplating how I'd feel after running a good distance, resting, and then running again. I was questioning my hydration methods, my sodium intake, my nutrition. Questioning what I could have done better. I know that during that run and in those last miles, I was truly maxed out.

This event marks a distance never before recorded for me. I believe I am truly pushing the mark, and working toward the next little goal I have for myself and running. Everything was a success. Phil finished 5th overall. He would have been 1st place in the Masters division for the 16-mile, if they awarded for those results, but unfortunately they do not. Still a great accomplishment.

The drive home seemed short, and I returned to a welcoming wife and children, what else could I ask for?

Lynchburg Half-Marathon

2011-08-15T21:07:00.002-04:00

This event took place on Saturday August 13th was hosted by the Riverside Runners, a running / walking / swim store in Lynchburg, VA. This event is part of the Lynchburg Road Runners Race Series. Some of the main reasons I entered this race was because It had been a while since I ran the Conquer The Cover 25k, and July was coming to an end with no races run. Which simply put, meant that I wasnt running much at all.

I hadent run over 8 miles since the day of the Cove race, and I was concerned I would even be able to complete the Lynchburg half, and feel good at all. Of course I knew if I resorted to walking - that would be OK.

Weather was intermittent rain during the drive and prior to race start, but no noticed rain fall during the race. Temperatures were cool.

After you are done reading my race report, be sure to visit Dave's blog and read his report as well.

Circumstances surrounding this event that make it different than any other
1) My mom just got into town from Florida late the previous evening. ("Hi, Mom - going to miss you tomorrow, as I'll be running a race an hour out of town").
2) There was a suspicious police car parked on our street, like he was blocking traffic down the road on the morning before I left around 5AM. That was a real deterrent, but I locked the doors before leaving the house.
3) Most importantly... My wife just delivered our daughter 4 days ago. So needless to say, I had second and third guesses about not going.

Getting to the starting line
Leaving the house nice and early, I felt I had plenty of time to arrive at the race for check-in. I was headed to new parts of Lynchburg that I was unfamiliar with, but got there with out any trouble, parked in a decent location, took a small walk to the race check-in and it was 7:01AM. The race was to start at 7:30. My race packet consisted of them checking me off a list, and being handed a t-shirt. I trotted back to the car, avoided a short rain fall, got dressed, decided on what paraphernalia to bring. I decided on just my headphones and 2 GU gels, (deciding to trust the water stops), applied Bodyglide (which I have begun to use regularly on my long runs or just in HOT weather), Took a couple bites of a Cliff Bar (a recent pre-run habit), dropped 400mg of Ibuprofen and about half a mixed NUUN then I hit the obligatory port-a-potty, and assessed the crowd for potential familiar faces.

Ya think I have too much of a pre-race routine? Well, it is what has been working for me, pre-run and pre-race, so I'm sticking with it.

Familiar faces are good
I saw a couple of faces I've seen before, but when I saw Courtney Griffin, I recognized her as a fellow Mountain Junkie and said "hello". she and I talked, and ended up running much of the race together.

They're off!
After some pre-race announcements that were yelled without the help of a microphone, the air horn blew, and off I ran. I was thinking that the field of runners seemed smaller than the numbers I saw when looking at last year's race results. I wondered even into the first and second mile if I had started with the 5k runners and not those running the half. Apparently we all started together.

I'm not sure where else to put this in my race report, but it was soon after the start of the race that I once again encountered it. I know I'm one to wear headphones often when I run, I enjoy music. I understand the safety concerns about running with headphones. I am conscious of this when running on the road or trail, day or night, alone or in groups. Often at races I'm overhearing someone else's headphones over top of my own headphones. That is when the concerns for using headphones becomes evident. I almost always keep the volume so low that I can hear my feet hit the ground and listen to my own breathing. That is important feedback to my own running performance that I need to pay attention to. Being able to hear another runner's music over my own makes me want to avoid running near them.

The course
The course, and the race headquarters was on an area called Percival's Island in Lynchburg, VA. The path we began our run on was the Blackwater Creek Bikeway, over which we crossed the James River. This path was a paved path with a couple of well-built wooden bridges, and then a short gravel and wide trail area. Then we were on road for 2 loops around the CVTC campus, which resembles a campus that has passed it's prime with various buildings in a sterile and abandoned presentation.

The history
Central Virginia Training Center was established as a center to serve persons with epilepsy. The facility grew rapidly taking in patients and residents with varying illnesses and changing it's name and focus of care many times. A population was recorded of over 3600 residents with various mental handicaps. The facility has a long standing history of good and bad stories, including trends and changes in the national and Virginia mental health care system. It is the largest of Virginia's 5 facilities that support those with mental handicaps. I once read somewhere that it was the largest in the nation at one time. I read that it still houses around 500 residents.

Before nursing school, I worked for a medical supply company and I would deliver items to CVTC about once a month. I have been in a few of it's various buildings. I must say the feel inside some of the buildings is very "institutional". There seems to be a lot of mystery about the place. (I obtained my sources for the above, from various websites including THIS one.)

Back to the race
The 2 loops around the CVTC campus was only slightly confusing, but the awesome volunteers were there to help. Which reminds me, that I must give credit to the volunteers, very helpful and loud and plenty of them. Some Boy Scouts were in uniform working one of the water stops, which I thought was a great service project for them! There was plenty of water stops, I would guess they were placed every 2 miles or so. I enjoyed seeing some of the residents for CVTC out there, and even stepped aside to give a high five to one of them. Thank you to the staff for taking the extra time to get them outside for some excitement!

The race was essentially flat for the most part, but there was one hill when the location transitioned from the Blackwater Creek Bikeway to CVTC campus. The hill began on the wide dirt road / trail and continued onto CVTC campus. This was refreshing to run down at about mile 10 or so.

Running the event was fairly unremarkable as Courtney Griffin and I alternated who was in front, and we talked about various races, the Mountain Junkie race series and calendar of events, running goals, etc. I sensed that Courtney diddnt have much invested in this race as she wasnt pushing her self too hard, and I have often found her on her age group podium after a race. I enjoyed the conversation and at times I felt she was making me run faster than I normally would have been. I'm glad for this.

Results
My primary goal of course was to finish having run the distance, and feeling decent about it. If I was to choose a time to beat it would have been under 2 hours. I crossed the finish line at 1:55. and the last 2 or 3 miles, I was running stronger than before. At about mile 3, I told Courtney "Dont let me hold you up, as I'll probably slow down from here" After which she replied "Oh, dont worry, I wont wait for you. I felt her pulling me along around mile 3. she took off soon after, and I never saw her again, but there was a clock at mile 1 - which meant there was a clock at mile 12.1 and I was able to see that I ran the last mile at a 7 min pace! I bet the mile before that I was at a 7:30 or 8 at least! This clearly determines this race a success! Finishing strong.

Finishers medal

Post-race
As I crossed the line and approached the post-race refreshments, the results for the 5k and some 5k raffles were occurring. After a few minutes or so to rehydrate and stretch and filter through the junk food to find a couple orange wedges. I went on a run to "loosen up" I found myself running down a quiet street in an industrial and very old area of town. I felt the need to explore and see what those buildings up the road looked like. After thinking that I was approaching running a mile out after racing for 13, I picked out a smoke stack as a turn around point. The run back to the race headquarters wasnt as enjoyable, but still felt good. It ends up I ran almost 2 miles more after the race... another boost in running confidence!

Listening to the post-race announcements, I knew to look for the guy handing out finishers medals for the half, and to pick up a raffle ticket. The event was heavily sponsored by Adidas, and one of those raffled Adidas gift bags would have been nice, but my number never came up. I hung out at the water coolers milking the last drops from some of them.... as fresh water coolers poured in, I guessed from the various water stops as they were packing up?

Race loot.

Things I did differently?
Again, "they" say to not do anything different on the morning (or days leading up to) race day. but since I dont really race these events, other than racing myself. I tend to do something different every time. and I like to end my race report blogs with this topic. Yet this time, I diddnt really do anything very differently. I diddnt carry water, and I trusted the water stops. I took a GU gel at about mile 5 and 10, which is what I would have normally done in a training run. There just wasnt much different this time. and perhaps that is why the run went so well. This race was my first road race in about a year. the last road race, I recall was the Varmint half-marathon in Burke's Garden, VA in June of 2010 which I ran in... well over 2 hours (yuck!). You can read a blog post about the events leading up to me running that event HERE.

Overall a time at 1:55, and placing 4th in my age group, only 3 mins behind the guy in 3rd was a rewarding experience and a confidence builder for sure.

What is next?
I am registered to run the 16 mile option at the Iron Mountain Trail Run early September. This event is a 16, 30 or 50 mile event. Again, I will tap into the ultra running community. I feel there is so much to learn from those who run such great distances. I'm glad that I all ready know a familiar face, Philip will be there. After that, I'm running the long awaited Hinson Lake 24 Hour Ultra Classic! For which registration has been long closed and full! As always, there is much to look forward to.

Conquer The Cove trail 25k and Marathon

2011-06-07T18:00:00.007-04:00

Yet another fine event from Mountain Junkies LLC. This race took place on 6/5/2011 from Lock Haven lake in Roanoke, then into the Carvins Cove trail system. I ran the 25k and was successful on many accounts.

ABOUT THE RACE
a 6:30 AM start, which seemed daunting at first, ensured better temperatures. The day was hot, but trails were very well covered from the elements and race headquarters had a nice pavilion providing shade, and even access to dip in the lake, which many runners did.

Please see the news paper's write up about the event HERE.
While I'm promoting other info about the event, be sure and visit Philip's blog "Cardioholics Anonymous"... you know you are one.
and Jimbo at So Far From Normal wrote a report as well.
Hopefully more to come. If I've missed one, let me know in comments below.

I was truly looking forward to this event, and I knew it was years in the making. Gaining access for a marathon on the precious property and natural reserve at Carvins Cove wasnt an easy task. The property encompasses a primary water source for the Roanoke Valley.
...and if you allow me to share some history here... It was in the 1940's that the town of Carvin's Cove, VA was intentionally buried in water due to the construction of a dam and the reservoir was created. (Yes, I like Wikipedia).

Josh and Gina worked for years to get permission to use this property for an event, and they also desired to top the Roanoke Non-Ultra Trail Series (RNUTS) with a marathon.

The venue Lock Haven Lake is very accessible and less than 10 minutes off I-81. Parking was expected to be crowded. I was thankful that my sister-in-law was volunteering at the event, and could drop me off on her way in. Runners were requested to check-in and confirm that they have a source of water to carry with them. It was mandatory that each runner, regardless of event was carrying water.

I DID SOMETHING RIGHT
I wish I could put my finger on what I did right for this event, but I know it wasnt just one thing. I think my taper had something to do with it. 2 weeks ago, I ran a peak distance of 14 or 14.5 on the AT from 220 heading north through Fulhardt Knob and to mile post 97, where my wonderful wife arrived to pick me up. It went as planned, and I ran leisurely, chatting with the AT hikers along the way. It included a good climb as well (estimated to be about 1200 Vertical ft.) and I took about 3.5 hours to do the entire run. The next Thursday I did a double loop at the Chestnut Ridge Loop Trail, close to 11 miles. I diddnt run again until Ruth (that sister-in-law, I mentioned) and I ran about 4 miles in the neighborhood the Thursday before the race.

2 days before the race, I got super focused on eating, sleeping and hydrating. Until this, I had not been sleeping but 6 hrs or less a night. so, I had to improve that. Things went well. Saturday, the day before the race I was sure to drink the extra 2 liters (Gatorade) I had been drinking the past day or so, and I also drank 2 16oz glasses of NUUN electrolyte drink that evening. I've been really enjoying NUUN, I buy it from Fleet Feet.

RACE DAY
In the morning before the race I woke at 4:45. I knew that I diddnt sleep at all. I awoke to a cup of coffee and about a half cup of oatmeal. I was fearful about the heat of the day, and so I shook about a teaspoon of salt out into my hand and tossed it into my mouth. I had done this once, back in 2004 at my second half-marathon but never since. I diddnt think about it much before doing it, I just did it. Had I thought about it, I would have planned to consume some salt in a different manner... and so my stomach diddnt like it. I felt the cramps, my breathing rate increased and I began to salivate. I thought I would vomit. I was quickly regretting this. Thankfully it subsided, and I convinced myself that it would pay off later in the day.

After Ruth dropped me off and checking-in, I looked for a place to drop my bag and get my items together. It was important to identify the row of porta-johns and take advantage of them at this time.

I arrived in my shorts and running shirt, but soon switched to a different shirt. I had pre-filled my hydration pack at home and "burped" the air out of it was well, so I hadnt worry about that. I was focused to continue hydrating and nourishing, as I had in training runs. I also ate 1/3 of a Cliff bar about 15 mins before the race start.

I'm somewhere in that mess of almost 250 runners. (pic stolen from Mountain Junkies Facebook page)

WHAT I ATE DURING THE RACE
Overall in the race, I consumed 2 GU gels (just before the aid stations), almost a liter of Gatorade from my hydration back pack, and at the aid stations I drank water, ate some pretzels, a piece of a peanut butter and jelly sandwich, and some Salazon salted chocolate. The aid stations were well stocked and staffed! Very encouraging volunteers. I recall at the 3rd aid station being adamant about getting my GU wrapper in the trash bag, and the group of them insisting that I should toss it on the ground. See, the top of the GU pack had torn off, and I feared it would get missed and remain on the ground, but with great humor they insisted and pushed me back on the trail, I was laughing.

MORE REFLECTIONS
I believe my taper in the 2 weeks before the race was important. Yet I feel that I should have run more short runs in those 2 weeks. Whereas I just played it lazy and found excuses not to run because "hey I'm tapering down my mileage". I think that eating well the previous days and sleeping better helped as well. I think that eating and drinking along the run was vital as well and I am constantly learning more about how to properly do this.

Lately I had been running out of energy at somewhere as early as mile 10 (like at the Trail nut 13.1) or soon after. Today I felt fairly strong until the last half mile. Which by the way, a 25k measures out to 15.5 miles and this was 15.8. So many things played into why I felt so good. I wanted to be sure and feel that I gave my all and that I did. In that last half mile, despite "contracting" with Scott Meyers (whom I had just met on those last few miles) to keep up with him, I said "you go ahead and I'll do what you do" HA! famous last word. He pressed on - I did not. I just couldnt, but I wish I had that opportunity again. I'll have to run another 15 miles to get to that point. Until then Scott and I really seemed to appreciate one anothers company for the last few miles.

THE CLIMBS
I should say something about the 2 big hill climbs in the 25k.
I recall Brent Williams referring to the 800ft climb as "runnable" and I believed that to be true. I was pleased to say that I ran about half of it, in a slow run / fast hike stride... but eventually my heart could no longer fuel my muscles and I dropped to a full on hike. It felt good to be passing others and I felt that I was tackling the climb fairly hard. It was when I had almost caught up with Mark Anderson that I ran out of gas and started hiking. This was the second climb. I dont recall much to say about the first one, but that I'm sure everyone walked it and that was about how it needed to be done.


Elevation profile for the 25k. Stolen from Mountain Junkies website.

IN CLOSURE
Again, I wish I knew what I did right.
I've never felt so good after a 10+ mile run or race. I felt fresh soon after the race was over. I wish all runs felt that way. I had 2 minor sore spots on my feet, and now over 36 hours later, I still feel good. I need to duplicate this somehow. Bottle up that success and sell it!

I feel that this report is kind of scattered, and I wish to do better than that. I dont have any pics at the moment and I'll have to steal them all from the Mountain Junkies FB page when I can.

Please share your own race reports, I enjoy reading them too.

I know you have heard the advice to not do anything different on race day... well, I'm always doing something different.

Finishers medal

WHAT I DID DIFFERENT THIS TIME:
Drank more NUUN in the 12 hours before the race and immediately after.
Moments before the race I used Body Glide for the first time, thanks to Andrew from Fleet Feet's time answering my questions about it.
I also sprayed OFF on my legs to avoid ticks.
Tapered smart.
Took a shot of salt in the AM.

WHAT IS NEXT?
My next event, and yes I am signed up and so excited that it will be the Hinson Lake 24 Hour ultra Classic!
I am looking for others to join me, so please consider it, and sign up ASAP! The event is in September, but registration is filling up and it is 57% full at the moment. I hope some fellow Mountain Junkies like, Graham Zollman and Anita Finkle will join me. Doug? Phillip? Samantha and Matt? Mark? I've been trying to recruit.

Trail Nut 10k and 13.1mile

2011-05-09T18:39:00.003-04:00

Saturday was the Trail Nut 10k and 13.1mile presented by Mountain Junkies LLC. This is the second to last race in the Roanoke Non Ultra Trail Series (RNUTS). The last race being Conquer the Cove trail 25k and Marathon.It took place at Bedford's Falling Creek Park, about one mile off of 460.

Be sure to also read some other race reports from this event:
Jenn
Doug
Philip at Cardioholics Anonymous
David at runningbecauseican.com

Did I miss anyone?

Last year this race was my first Mountain Junkies event. I was glad to be running again and to be back in Roanoke. I was super excited that Roanoke now had a trail running community that had been developing over the past couple years as I was living in Norfolk, VA at the time learning "life lessons" (otherwise known as attempting graduate college). I ran the 13.1 and Lydia ran the the 10k. Technically she ran better than I did, as I was walking by mile 4, and she ran her full 6.2miles. the event was one month later in the calendar, it was a VERY hot day and many runners DNF or stopped after the first loop. Some switched to the 10k, it was a rough day. I've not been a good runner in the heat, and this dented my ego. I ran a 2:43, walking about half of the distance. So the following Saturday, I signed up for and ran the Varmint Half Marathon in Burkes Garden, VA to redeem myself on that mileage. (Which BTW, is a beautiful location for a road race, check that website for a picture of why they call Burke's Garden "God's thumbprint" it is impressive. The race has a nice history behind it's name and the trophies they give out).

So I was looking forward to fully experiencing this event as I felt that last year there was much going on that limited my full enjoyment of it.

The event being placed a month earlier was a welcomed change. the temperatures that morning were 55-60 and I think the peak for the day was around 75. I arrived earlier than my "crew" (Wife, Son, Sister-In-Law and Nephew) and I was able to greet others get rid of some pre-race butterflies, and even register on-site for the Conquer the Cove 25k.

Part of Bedford's Falling Creek park. Note the beautiful weather!

Once again Kenny Palmer who takes care of the trail systems for Bedford County Parks and Rec was present to see us off and make sure things went smoothly. He does a great job, and you can tell he enjoys seeing others out there having a good time.

8:45 meant pre-race announcements, and all the "go this way not that way" talk and "follow the things that look like this" etc. Afterwhich we took a short walk down the hill to the start. Those running the 13.1 started 10 mins sooner than those running the 10k.

The course began on grass, circling around the park until entering into the woods.

This was actually before the finish, but the grassy areas were well manicured like this.

I wouldnt call this course a very hilly course. I've not seen an elevation profile for it, but it does have rolling hills. I would describe the hills as mostly short. Yes I did find my pace slowing and even changing to a fast walk at times, especially on the second loop. The 13.1 course has a long loop, then a short loop. The Mountain Junkies use their own chip timing, where the chip is on your bib. The timing stats gave the time and pace for the first loop, second loop, as well as overall. So you can see just how much slower you were the second time around.

...and slower I was indeed. I diddnt need a clock to tell my that. my body told me.

The first loop, I found my self running strong. I diddnt feel too fast, and I think I started at a good place in the pack. I felt stuck behind a long train once into the woods. But I have learned the longer the race, that's not always a bad thing. It slows me down, instead of starting out too fast. I was nervous about passing the girl in front of me as her headphones were so loud, I was even enjoying the 2 songs I listened to until I passed her.

Which reminds me... I've not been running races with my headphones lately. I usually run with them, and I enjoy it, but I keep the volume low. I know it isnt encouraged during races, so I've been trying to enjoy the race and others out there. I learned this when on a couple longer runs on the Appalachian Trail, as well as when running the Terrapin Half back in March where I found myself having them on me but not using them.

As I was moving along the race course, I was running into others that I've seen at other Mountain Junkie events including Matt and Samantha Mitchell, Rebecca Adcock, and Henry Schaefer, whom I had a great race with at the Mill Mountain Mayhem, but apparently I really never caught up with him.

The course comes out and back into the woods in a couple places, and I remember the feeling last year at this race. It was as one runner describer (either Andy or Jim, I forget) It was like opening the oven door. The wooded covering provided nice shad and cooler temps, until you came out of the woods I felt that I was running into a wall of heat, like opening the oven door. I was so glad it wasnt like that this year.

The breaks out of the woods, provided a nice opportunity for the path to widen and let others who wanted to pass, and diddnt create an opportunity on the single-track to do so here.

Somewhere along the first loop, I was passed by the first and second runners in the 10k, and by the time I looked up from the trail again they were about out of my sight.

I eventually caught up with Jim Mullins and enjoyed staying at his pace. Eventually I pressed on a little faster, sure he would catch up later at one of the water stops, and he did. I clung on to Andy Stevens to continue the first "long" loop. I completed the first loop at about 1:02. My overall goal time was under or at 2 hours, so I felt that I was on my way.

I had stopped for about 15 seconds at each of the three aid stations (Gatorade Water and bananas, I just had Gatorade at each). At the end of the first loop, was where a few others passed me. It was also here that I was greeted with pics from my wife, and handed some Gatorade from my sister-In-Law who was volunteering. I consumed one GU gel at this point as well, my only planned mid-race intake other than Gatorade at each water stop.


Ruth and her son Nasir, being awesome volunteering and helping thirsty runners.

It was the second loop where things changed for me. I knew I would take this loop slower. I wasnt real sure just how much slower that would be. I went from an 8:42 pace to a 9:14 pace. OK not horrible at all, but I would have preferred to stay with Andy Stevens, as he ran a very solid race and steady pace on both loops, finishing at 1:55.

I felt things slowing down more and more as I progressed through the second loop. I enjoyed this loop, as I was able to anticipate the hills and changes in terrain a little bit. there is one area of the trail that you can see many others around you, but they are going different directions, and you dont know who is ahead and who is behind you. It can be a vertigo inducing experience. Of course when you see runners in that area, like Brent Williams, who is always ahead of you then you know. But it provides a nice opportunity to hoot and shout and get shouted at for encouragement. Which I never found out who called my name at one point.

Brent Williams, representing Fleet Feet and just being a cool guy. (pic from Mountain Junkies Facebook)

Eventually as the second loop progressed I settled in behind 3 young military men, I believe from Virginia Tech. These three (Sean Grindlay, Matthew Abeyounis and John Steger - According to race results) were having a nice day at the park. The conversation between them never ended and they never showed any running discomfort. I found their comfortable attitude encouraging and inspiring... so I decided to stay right behind them. At one time, one of them doubled back, jut to pick up a dropped GU gel wrapper. that was the right thing to do. When I commented on their relaxed demeanor I was responded with a comment close to "relaxed mind, relaxed body" or something close to that. The conversation was much about military related topics. I think it was Michael Villa who was right behind me and later he commented that enjoyed the pace as well.

The three military guys that "carried me" (picture from Mountain Junkies Facebook)

The last mile, I hate to admit, but I wished it were over. I should have just stopped, rested a moment, stretched and pressed on, I bet I would have garnered more energy than to keep pressing. Well, perhaps not, but a comment I read recently but where I cant place right now came to mind. "The pain of quitting is greater than the pain of pressing on" (something like that) ... and so I pressed on.

Knowing that stopping to stretch was far from failure, but I still wasnt running a pace I had thought I would be at this moment. Soon I was reminding myself that my true goal was just to beat last year's time of 2:43, which I knew I was doing... and that secondly I wanted to beat 2:10, but I really felt capable of getting under 2hours. Had I stayed with Andy, I would have. It's that whole 20/20 hindsight thing. I really dont feel negative about my performance that day. Truly I hadent run 10 miles or more in about month. I knew I was capable of the distance, but questioned at what level I would be able to complete it.

I crossed the finish line with a time of 2:01:14 on the clock and a smile on my face.

Nothing beats being greeted by my excited 21 month old son running toward me with open arms.

I'd run 13.1 any day for a reward like that!

The post race festivities included subs from Subway, which was a bit different than other Mountain Junkie events. A vegetable tray, the usual Dru's cookies and Mountain Junkies signature Chocolate Chip Pumpkin Bread, Salazon chocolate, bananas and various drinks. I even saw a cooler of Shaklee drink, which I meant to get back to read about but never did. Which by the way, if you've not had Salazon chocolate, it's a nice salty treat perfect for runners and the like.

I know that commonly given and shared race advice is to not do anything new on race day. I could probably list at the end of each race what I did differently though. I dont really run these races competitively. I dont normally use GU gel, but I have used them in the past. I carry them on long runs, and recently on a long run on the Appalachian Trail it came in handy, so I'm carrying one from now on. today I planned to use it around mile 7 or 8, and I did. I wish I had another about mile 11, but next time perhaps I will. Also I've been wanting to try NUUN drink. If you dont know much about this, follow the link and read, but as described by Andrew at Fleet Feet in Roanoke, it has more electrolytes and less sugars. It is supposed to be easier on the stomach as well. Pronounced "noon" it is a tablet that you drop into 16 ounces of water, wait, then drink. It tastes to have some mild carbonation to it. If you have seen some other companies marketing drink tablets, I believe it all started with NUUN.

After the race, I admit I felt nauseous, a result of pushing myself, I do believe. The following day I've felt "tender stomached" and when I exert a lot of physical effort in something I feel weak, but these are all expected feelings. I dont attribute them to having done something new at a race.

Super congratulations to my friend since elementary school, Jenn divers who ran her first 10k ever! and she did it on a trail, not on the road. and she placed in her age group too!!!

Next on my race calendar is the Conquer the Cove 25k. I will train for this distance better than I trained for this one. My primary goal will be to finish strong and injury free. Run as much as I can but be wise and walk/hike the steep parts. (Of course that's the plan, isnt it always?)

Soon I should also register for the Hinson Lake 24 hour ultra classic. Which has quickly become the largest 24 hour race. I just really need a couple people / familiar faces to go also and share the experience. It being an out of town races, poses it's challenges, but only $24 for 24 hours, what's to lose?

I am looking to consider other events in the region, so any suggestions are welcomed. Of course there's always this thing in October. Oh, perhaps some day. We'll see how I do at Hinson Lake. But do recommend any events, please.

Other pictures follow from the Trail Nut 10k and 13.1

Beause Salazon chocolate is good stuff!

Blue Ridge Marathon (not really a race report) / 3.2 for 32 Run in Remembrance / Smith Mountain Lake 4 miler

2011-04-17T20:46:00.007-04:00

I did not run the Blue Ridge Marathon (or half marathon).
At the bottom are listed some links to others who did run it and wrote about it.

My goal and purpose here is to provide information to others about the races in my area, and I really want to provide info on this high profile event, but I did not run in it.

Why diddnt I? Well, I panned to, I really did. If I were to enter, I would have run the half, not the full. As the weeks grew closer to the event, I was studying the course and I admit that I was disappointed that the course for the half diddnt go up Roanoke mountain. I just assumed it would have, and I really want to run that loop. So, that loop got on my to do list and it still hasnt been checked off yet. When it came time to register I had missed the mark for early registration, and the cost was now $80 instead of $70 which I still think is high and so with all I had going on in life, I decided to opt out. It's that simple.

Then with all the rain that occurred, It would have been kind of fun to have been forced to run in that mess, but I think I'm glad I diddnt sign up. I want this event to be successful for the directors, and I want it to be successful for Roanoke! So, I considered volunteering. In fact my pregnant wife planned to volunteer, knowing I'd be there all day. Once I backed out of running, and decided to run a different event (see below) she backed out of volunteering to walk the 3.2 for 32 Run in Remembrance with the baby in a stroller. That's my story of not participating in the Blue Ridge Marathon.

There was a couple other events going on this weekend too.
The Smith Mountain Lake 4 Miler

This was the first year for this race. Unfortunately it is bad timing that it is on the same day as the Blue Ridge Marathon. This race begins at Mariner's landing in Huddleston, VA

The event raises funds for 2 causes. One cause is to create a college scholarship for a high school senior in Bedford, Franklin, Roanoke of city of Lynchburg who as been significantly impacted by cancer. The other cause is to fund The Strongest Link Service Program. Post race food was provided by Benjamin's at the Pointe, a local restaurant at Mariner's Landing, and I would have liked to been a part of that!

Another event on the same weekend
The 3.2 for 32 Run in Remembrance.

This event is a run / walk to remember the 32 Virginia Tech students, staff and faculty who lost their lives on campus.

This was a free event, and the first 4000 got T-shirts. After the 3.2 is a huge community picnic. I cant find online where I got the information before, but I recall reading that in the previous years this event brought well over 5000 people on VT campus. Can you imagine what a group photo would look like? check image 27 on this page. That was the group in 2010. Along the course you get to go through the tunnel Lane stadium and tap the CLASSIC Hokie stone that the football team taps on the way on to the field. Well, sadly with all the planning that goes into this community event, the rain cancelled the race, but some other events still went on. I had planned to attend this with family and friends not attending the Blue Ridge Marathon, but of course the early morning rain and still pending storm, kept us at home.

There's not much I can say, really about the Blue Ridge Marathon, as I diddnt run it, nor did I volunteer for it, so I'll let the words from others who did legitimate race reports on it speak for it. If you know of a report for this event, please add it in the comments below.

Links to Race reports for the BRM
Running Nicki
Marathoning Through Mid-Life
Gear Junkie
Philip Settle's Daily Mile report

Race Report: Mill Mountain Mayhem 10k

2011-04-10T00:16:00.001-04:00

Today I ran the Mill Mountain Mayhem 10k, another excellent event put on by Mountain Junkies LLC.
Mill Mountain is a Roanoke landmark, the mountain with the star overlooking the Roanoke Valley.

The weather, like other previous Mountain Junkie events, was rain before, and rain after but not rain during... How Josh and Gina Gilbert pull that off is beyond me! The weather was perfectly chilly, and when you got to the top it was quite foggy. Making for not-so-excellent views, but it was surely peaceful and misty.

So the crowd was around 130+, a smaller crowd than has been at recent events, possibly the smallest event of the RNUTS series (Roanoke Non Ultra Trail Series), but understandably so. There was even 180+ that ran the Frozen Toe 10K in January, in the snow.

The elevation profile says there is 1305 ft. elevation gain, and 1461 ft. loss. Which explains that you walk a short distance up the mountain before starting the race, but run all the way to the bottom. The total length of the event was just over 10k (6.2) and was a total of 6.4miles.

Despite that increased length, the overall woman leader still broke the women's course record, which now stands at 49:20. Way to go Lisa Homa!

The parking was challenging, but went well and I heard no complaints. The small parking lot for the trail head to the Star Trail, just off of Riverland Road in Roanoke is smalls and was reserved for race directors and volunteers. There was a small lot across the street, but most had to park just down the road on the far side of the grocery store (IGA) parking lot. Ideally avoiding any interference with IGA customers. I parked on the far side of that lot. After walking to the lot where pre-race announcements are soon to occur, I’m reminded how thankful I am that port-a-potties are available.

As I left my car, I brought with me a bag of my “comfort items” that I feel I need to have access to before and after a race, and placed them in a plastic trash bag, then stashed it to the side before the race began. Things like, my usual race food, phones, camera, gloves hat, extra socks and race shirt…just things I feel I need if something goes wrong or if it is too cold. I was also able to throw some clothes in the bag, and have them to change into for after the race… much needed in chilly weather. I just hate to have to go back to the car and miss out on some of the post race festivities and excitement.

So the race begins a short distance up the Star Trail, where it crosses Fishburn Parkway… the road that people always call “the one that goes up to the star” After some pre-race announcements by Josh, we began walking up the trail to the starting line. At this time I enjoyed conversations with Brent from Fleet Feet, met his friend Andy, and joked a bit with James Decker at the starting line as well.

The race began on the road at this crossing. It finished at the parking lot we just walked from. Once the race begins on the road and runners get almost to the top, you turn sharp right and hit Monument Trail, this ends at Sylvan Rd. taking us to the “Old Road up to the star”. Runners are on the old road about half a mile and then take a trail on the right Big Sunny Trail (where we lass the mysterious old black car), to Riser Trail (they all seem to be rising trails), then Ridgeline Trail. Once you think you’re at the top and realize that you’re not really at the top, you are then on sidewalk going from the zoo up to the star. Runners go right in front of the star (where on a clear day would be a very nice view of the valley but not today, only fog) around a bend to the top of Star Trail, and go a little over a mile, possibly 1.5 on what is affectionately called a “screaming fast downhill”. So true!

The terrain was rocky at times, of course roots and much clay underfoot. I really enjoy this style single track trail. Passing other runners was not an easy task in most places.


Picture borrowed from the Mountain Junkies Facebook page

I started what may have seemed a little fast for me, but I kept up my effort. I Ran to catch up with Kemp and chat with him a moment, to only realize, that no one else was chatting as in many other races. I suppose oxygen conservation was important to everyone as you’re running up a mountain. I was excited to be running with familiar faces once again, and soon focused on my own effort and trying to keep up my pace. Kemp was disappointed that he never caught back up with me, but he was never far behind. I felt that overall I ran much harder than most races I’ve run lately. Soon after getting onto the Monument Trail I found myself behind other runners in a row of about 5. I wanted to pass, but I allowed the single track hinder me. Reminding myself that this is really a good thing. When risking running too fast too soon. It is good to get “stuck” behind someone for a little while, run at a slower pace and let my heart rate drop just a little… keeping some gas in the tank for later.

The climbing seemed to never stop. I had run this course once a few months ago, and felt that I climbed 3 mountains. Once you get almost to the top, you go down just enough to get you excited, but then you go back up again. It’s like climbing Mill Mountain twice.

Here is the elevation profile so you can judge for yourself.


Mill Mountain Mayhem 10k elevation profile

Close to the top, I chatted a bit with young runner of 17 years old, Dillon Anderson he was struggling to keep his pace up and just needed to stay far enough ahead of his dad for bragging rights. Loving the spirit of that competition I did what I could to encourage him and press him on. Later learning that his dad Mark was a runner that I had passed earlier and commented to him about his “fast hike” stride that seemed to embody what I was aiming for in my own pace and stride when going up hill. Mark and I spoke briefly about this after the race. It was nice to meet you, Mark and Dillon!


Running right past the star. This give you a good idea of how foggy it was at the top. This picture borrowed from the Mountain Junkie Facebook page.

During the screaming fast downhill, I’m running almost as fast as I safely can and I feel that there’s a good distance between me and the person behind me. There is no one in front of me in sight after Dillon took off. I’m thinking to myself, “I wonder how in the world people run this terrain any faster than I am right now” but I know they do. I really need to see how faster runners navigate their footing on steep rocky downhill, I could learn a lot from that. Strangely enough I hear the person behind me gaining on me, and it keeps pressing me forward as much as I can go. He never caught me, but Henry Schaefer and I had a nice talk about it after the finish. We both appreciated the competition and was using one another to push ourselves a little harder. I thought for quite a while that he was going to catch me.

I finished the race at 54:51, an 8:39 pace. I am very pleased with that, as I hoped to make it under 55 minutes. I had to run harder than I had imagined I would have to for me to make that time. I still placed at my usual position in my age group 7^th of 11. I’m always getting around 7^th.


The finish line after the "screaming fast" downhill. the old course came down the gravel road you see, This year it changed and a the trail comes out of the woods just before the finish gate.

After the race was a vibe that was noticeably more exciting than previous races. I think this was because of the intimidation that many felt running up Mill Mountain. There was a sense of exhaustion and accomplishment that was shared among all.

Post-race chatter and excitement

Post race I was able to make a point to meet a few runners that I see at every race, but hadent talked to yet, one of whom was Philip Settle. I wanted to introduce myself to him for a variety of reasons.

It was nice to meet you and I look forward to talking again at up coming events.

Chocolate chip pumpkin bread, Dru’s cookies Salazon Chocolate, bananas, apples, bagels with peanut butter, cream cheese or Nutella, and a tray of broccoli and carrots in addition to Gatorade and water were all spread out for us to enjoy in typical Mountain Junkies fashion.

What an excellent race. I think the weather added to the excitement, making things just slippery enough to increase the intimidation of the course. The camaraderie and conversations just keep getting better too.

Thank you to all the volunteers and sponsors that help make these events happen. I’m excited to be a part of it.

Here is another local runner that wrote a blog about this event: Doug Falls's blog

Race Report: Terrapin Mountain Half Marathon

2011-03-26T23:41:00.000-04:00

Terrapin Mountain 50k and Half-Marathon. I ran the half. 3250 of elevation gain and loss over 13.1 miles. Check out the elevation profile here.

This all began months ago as I was planing out some runs and races I'd be interested in doing, I had originally planned for this weekend to run the inaugural Martinsville Half marathon, but soon switched plans. Thinking about the Martinsville race, it would be a new event and because it was in Martinsville it could possibly ensure limited attendance, and potentially an age group top 3 finish (possibly unrealistic goal, I'm not as fast as I used to be). But because I view the Terrapin Mountain half and 50k as a "special" event and one that intimidates me, I wanted to take on the challenge.

Going into this weekend, I was half dreading it and half excited. In end, I feel accomplished, encouraged and satisfied. Everything we want after a race. I must add that to know that many involved with this race are fellow Christians, it just makes it that much nicer to be there.

The idea of camping out on the Sedalia Center property (Race headquarters) sounded like a good time, but knew it would have been a cold night, and thinking about how to organize that with Lydia and Pauly (17 months old) I wasnt so sure. Being in Roanoke, I was only an hour away from the event so I decided to drive. Of course I left later than I wanted, but got there at about 6:10. Thankfully I was able to get behind another driver heading in the same direction (I could tell by the stickers on the back of the Jeep FJ), and I soon joined a trail of cars headed in....

Here's the reason you show up to a race early... you dont want to have to stand in line to get your race number and packet, and then stand in line again to hit the bathroom. It was dark and it was cold, and my head is telling me all that I dont want to hear. but I'm trying to figure out what exactly to wear and what layers, and will it warm up at all? there was a 30% chance of rain in the forecast too. While waiting in line, I'm looking around for the 2 people that I knew I could recognize (but dont really know me) and to see if I knew any one else. I got back to the car and got dressed and soon the announcements began. I returned to the pavilion where everyone was collected and listened to the announcements, made final detail changes to what I was going to wear and was wondering if it was even going to be light before the race start? I diddnt bring a head lamp, and I diddnt want to run with one for 15 mins, and then have to carry it the entire race. Thankfully the 7AM start time was perfectly set so the daylight came in time. After announcements was a simple word of prayer (thank you), and we all headed to the starting line.

As we are all standing in front of the banner that said "Terrapin Mountain 50K and Half-Marathon" Dr. Clark Zealand, Race Director said over the PA something to the effect of. "Ladies and Gentleman, welcome to Terrapin! That mountain you see just beyond the sign overhead is Terrapin Mounatin" I soon felt a rush of excitement and fear all at the same time. But I was so stoked to be taking on this challenge.

Start line with Terrapin mountain on the horizon

The course began with a GONG and a cheer from the 300+ crowd. All runners for the 50k and half started together. There is a video of the race start HERE. The first mile or so was on road and a slow steady, up hill. This changed to a dirt road, that could be driven if one really desired, but the higher up we went the less drivable and steeper it seemed getting more and more narrow. There was a creek crossing or two. The first of which, I was surprised with the number of runners that just went right through the water. hoping to stay dry for the majority of the race, I hopped from rock to rock, and the guy ahead of me mis-stepped and fell in, but I made it OK.

The first stop, and Aid Station would be an area called Camping Gap. This would be 4.1miles in. honestly I was surprised how soon it came. I was having a good time. I had my headphones and iPod Nano on me, and available, but never used them during the race, except for some video I took.

One big lesson I learned - and I was really hoping to accept this... is how much walking is really embraced by the ultra racing community. I believe in my experience as a runner, and the races I've entered in the past as well as the thoughts that are in my head - I dont like walking. I admit that to not fully run a race used to feel like a defeat to me. So, I was glad to see how many runners in this group were what I'd call "smart runners" and it's OK to walk. My friend Anita has been encouraging me with those words, and I've been accepting it. Today, it was sure nice to walk up those climbs and everyone else walked them too. (this really changes my perspective on ultra running) Looking back, I think I could have run more than I did, but not ever knowing what was before me, I was unable to assess if I could push it to run on some of the climbs or not, I wanted to run smart rather than run fast.

Once the runners made it to Camping Gap we were greeted by a huge group of volunteers and what would be my first of 2 aid stations on the course for the Half-Marathon. There was Mellow Yellow and Coke, and many bowls of various food items. Mini Reese's cups, of which I grabbed one, m&m's, some small bites of like a honey bun or danish and many other items, I think this was the stop that had small cuts of sandwiches too. I stopped a moment took some Mellow Yellow and a Reese's cup, then headed in the right direction.

The 50k runners and the Half-runners split ways at this point. I was lead to believe from reading other race reports that this was the top of the hill for the moment... Well that may be true for those on the 50k course, but not for this course. I think this is where the climb REALLY began. Honestly What I had run/hiked up to this point, was hat I would say is potentially run-able by a strong runner. but what was to come, personally was not "runnable" (if that is even a word). It got steeper, but it wasnt for long.

The first of 2 "orienteering punches" was at the very top of this last portion of the climb on a small out and back portion of the trail. It was in a hard to get to place, as I had to climb over a few rocks to find something that I diddnt even know what I was looking for. Apparently an orienteering punch is a lot like a hole punch, but instead of a hole it pokes a pattern of pin holes in a small square. i punched my number, and the pull tag from my number, cause I diddnt know where I was supposed to punch.

Fat Man's Misery

Next was a sign to tell us that an infamous part of the trail was coming up "Fat Man's Misery". I had heard of this area, and looked it up online, but the pics diddnt do it justice at all. It was more narrow than I had thought, and It's not only fat man's misery, but it's tall man's misery too. I had to drop down a couple rocks to get into the narrow gap between 2 rocks, and then squeezing through, then duck under a rock... wow! what fun. The rock was quite coarse and can easily remove skin, even from the palm of your hand.

Apparently the next orienteering punch was at this point, but I totally missed it (perhaps that is what the woman ahead of me said that I diddnt understand, something about "there's the other punch!" But onward I ran. Finally I felt that I could actually run for a while.

What goes up, must come down and indeed it does! Training for a race with such elevation change, takes training on the climbs, but training on the downhills too. So, a descent begins. and as it continued, it got steeper. At times it is controlled falling. I tend to concentrate on heel strike when running downhill and of course footing. Always on trails with questionable footing, I'm trying to read ahead 2 steps at all times. On the downhills I'm hyper-focused, because everything happens that much faster, as I dont take very long strides on questionable terrain, because I trust my footing much less. I'm passing a couple people and feeling good about it.

So I heard of the area they call "The Rock Garden" and I knew when I got there. Large rocks that shifted with each step. scary, but I tried to keep up a good pace. It wasnt long after this that I passed a woman who was limping along the way, she said help was on the way and she had apparently twisted an ankle. I learned later she was the current course female record holder, and managed to twist both ankles within a short time. I felt her disappointment.

After a screaming downhill was the second or two aid stations. I was now 7.6 miles in. I recall this station more clearly. It seemed like even more food that last time. I wanted to stay a while and just pig out on the brownies and sweets they had there, but I sampled some NUUN drink (I've been wanting to try that stuff), and ate some potato chips (for the salt). So much for the rule of "dont do anything new on race day" but I think my changes of food were minor and I was "only" running 13 miles.

The rest of the course, if you observe the elevation profile was able to be run most of the entire distance, and I had I studied the course more, I may have attempted to do that, but I still walked some on the steeper parts. but observing others and how they performed on this part, they ran it all. (goal for next year!) The trail was rolling and curved to allow you to see other areas of the trail ahead and behind you (and other runners if close.) There was a couple creek crossings, one of which I took the option instead of rock hopping, I balanced over a fallen tree... possibly not a good idea when your head is spinning and you're breathing hard. It was at one of these creek crossings that I ended up dipping my toe in as I ran over it. I felt the water penetrate and spread over my toes, but once it settled, I never knew it was wet.

I knew I had a good distance from the guy behind me. Until a different guy ended up on my heels which really surprised me. He was running very well. This to me is more evidence that I wasnt running as I could have for this portion. Additionally the guy ahead of me at the beginning of this area, was never seen again, so he ran it well also.

The last mile and a half or more was all downhill and then turned to the street. There were no mile markers on the whole trail. So, I'm trying to remember just how long this final stretch would be, and I'm picking up my pace, but then I see a sign that says one mile to go. I was thinking it was less than that, but I kept on. I slowed a little, but soon picked it up again when I felt it was only a half mile left. I finished strong and pleased at 2:31:39 which was an 11:34/mile pace. When I saw that the clock read close to 2:30, I was quite excited! That was a goal, but I diddnt know if that was realistic or not, not having been on the course.

Crossing the finish and getting a high-five from Dr. Clark Zealand

It was nice seeing the other runners come in. Especially seeing the first finishers of the 50k. The course record for the 50k was beat by 11 mins! One of my many goals with this event was to learn how ultra runners run. Which in the first 4 miles, I was able to assess this to an extent. Dr. David Horton asked me after the race if I was planning to run the Promise Land 50k (scheduled for April 23). I made an excuse of not having run my first marathon yet, but he encouraged me that it wasnt necessary. Despite what many runners believe, a marathon doesnt have to be a pre-requesite for an ultra.

The meal afterward was pork barbecue, green beans and cole slaw. There was veggie burgers as well.

The prizes were very high end including Patagonia and Nathan items, and race entries to upcoming events.
Of course my big goal for this summer is to run the Mountain Junkies' Conquer The Cove Marathon. but I'm still not sure if I'll be able to train enough for it, and I may end up doing the 25k... we'll see.

A couple hours after the race, I have no blisters, minimal chafing, but knees that are quite sore, the point of discomfort is on the outside of my kneecaps. I'm staying hydrated and eating frequently.

Thank you to all the volunteers and helpers that made this event what it was. Thank you also to those that provided good conversation and smiles and memories along the way.

Other Terrapin race reports:
Visit the eco-x blog and there's a whole list that I just diddnt want to repost all of them here, when you can just go there.
http://www.eco-xsports.blogspot.com/

Reach beyond

2011-03-24T00:12:00.000-04:00

As I was using Google to see if my own blog shows on a search, I found the phrase "more than pace and stride" in a blog called "Reach beyond. Accomplish within. A blog about healthier living. I think this blog is no longer tended to, as it lacks any recent posts. It was active from 2005 to 2008, but only one post in 2009, about how he was headed to his first marathon. I am curious how that story ended.

My point is not that the phrase I choose for my blog title was found elsewhere, but that it was used in quite an inspiring post on this blog about the stories behind those running the Boston Marathon in 2008.

» See article

...and if I may quote this unknown blogger, I love how he used the phrase :
"It seemed everybody was running for a cause - some for charity, some for family members, some for themselves and some even just for fun. Whatever the reasons, the day spent in front of my television reinforced my belief that running is about so much more than pace and stride - running asks, "can you?" - we provide the answers."

How very true. Thank you for that.
I find myself asking myself that very question when it comes to running... Can I?

So often my longer runs are plagued with doubt, I feel victorious when I have accomplished any task in the face of doubt or resistance. Dont we all?
So after conquering that long climb, throw up your arms and shout, no one is watching and if they are - maybe they will be inspired to seek the same.

Good article on race nutrition (from irunfar.com)

2011-03-23T21:51:00.000-04:00

Lately, I've desired to learn more about how to remain nourished while running. I've been asking other runners what works for them, and reading online. I ran into a great article which I found at www.irunfar.com They have a nice list of running related articles, most leaning toward distance and ultra related info.

» See article
Written by exercise physiologist Bill Henderson, MD

I found many things interesting and informative in the article. Judging by the comments that follow this piece, and another which he wrote on that site (on Running Economy), his informative and educational writings are appreciated by many readers, of which I am one.

The article was written mostly with his thoughts about preparing for a multi day race, the Marathon des Sables. Which is a 6 day, 151 mile race across the Sahara desert in Morocco. (crazy right? few sill disagree.) The article covers, nutrition comments and advice for pre-race, race-morning, intra-race, post-race, and selecting the right carbs.

Carb-loading to me simply meant eating a ton of carbs the evening before a race. Dr. Henderson clues the reader in on a carb loading technique which I've not heard before. This includes carb restriction a few days prior to your race, and running low on carbs. The intent is to deplete the body of glycogen stores in the liver and in the muscles. which stimulates glycogen production and storage, so when you eat a heavy carb mean the evening prior to your race you have maxed out intrinsic energy production and supplemented with your diet. He says that this can potentially carry a runner a full marathon's distance, but I get the impression that he doesnt advise it. He lists the pros and cons of such a technique and speaks of it's limitations in a multi day race as well.
Finally he advises to not only "top off" your carb stores, but electrolytes and sodium as well. increasing sodium intake for 3 days before the day of your race.

The morning mean before a race is best consumed 2-3 hours before the race (in another location in the article he states to eat a heavy complex carb meal 3-4 hours prior). Personally I find this a great difficulty. For example, I'm soon to join a race which starts at 7AM. The location is about an hour away and pre-race check-in ends at 6:30 when the race announcements begin. so if I'm hoping to hit a nice breakfast 2-3 hours before that, I'll be eating at 4 or 5AM... but isnt sleep important too?
I figure the best advice in this situation is the commonly spoken, "dont do anything new on race day" which is often good advice.

During the race, ultimately he suggests to consume up to 250calories an hour if possible, and eat as many carbs as possible. Of course this is tailored to the individual and is complicated with fighting off nausea commonly seen from eating too much while on the run. I'd say that for non ultra races, and for those that wont run too much further than an hour, to tailor this information to your needs, but it is quite educational none-the-less.

He explored into the choices of carbs and talked of the combination of maltodextrin with fructrose as superior to either by themselves. this promotes me to become more conscious and read more on what I'm eating myself. This combination allows for more carbs to be absorbed and available for your body faster, sounds like the right idea, doesnt it?

The discussion on recovery foods, I found interesting as well, as I too dont always feel hungry after a race, and it seems that the harder I run a race, the less hungry I feel afterwards. his advice is to still eat! As your glycogen stores need to be restored ASAP. You are best served to eat large amounts of carbs immediately and at 15-60 minute intervals for up to the next 5 hours! I think I'm under doing it. He discussed the inclusion of protein as well as carbs, and spoke of the carb to protein ration of 4:1 that you can find in more modern sport drinks.

I've used Accelerade which I know believes in this 4:1 ratio, but cant say I have a tangibly positive experience with it. I just got a lot of it cheap and used it during last summer. it diddnt hold me back, but I'm not sure how much it did or diddnt do for me. I used Amino Vital for a couple months because I won some in a race and it tasted nasty, but again, hard to see an appreciable difference.

As I continue to pursue some personal education and advice on this topic, I think that as each of us progresses in our adventures, our demands change. What works for one season may need to change for another. and the next year, hopefully we will be running more and again our needs will change.

I personally have been using Gatorade in my hydration pack. Consuming a Cliff bar in thirds, pre-run and a third mid-run about every 45 mins on runs over an hour and a half, then usually another third or half afterwards. I ran only a couple times with a small bag of raisins and m&ms on a recent long run that was planned to be over 2 and a half hours. It took 3 hours to finish my route. I have had success with these foods, but I admit it is all experimentation. I have used GU gels in the past, because I got a hold of some, and I knew they would be offered in an upcoming race. I'm always looking for other items to try out. I am curious about other products, including NUUN tabs, as I hear about it often from other runner blogs I run into.

I would love to hear from others about what works for them.
Keep reading, keep learning, keep running. See you out there.

ADDENDUM:
Interesting to point out that Jeff Galloway in THIS portion from his book about running injury free from 2002 suggests to not carb load the night before, and not to increases salt intake either... Jeff is an accomplished athlete, Olympian and author. He knows what works for him, but I am more likely to follow Dr. Henderson's advice, as it is closer to what I've been doing in the past and having some decent success with.

purpose

2011-03-22T07:42:00.000-04:00

I've desired to start this long ago. My goal for this blog is to document my running progress, share what I'm learning and provide some race reports for my area.

I often find myself looking online to get detailed info about races that I've never entered before and most often that info is hard to find. Perhaps I can provide that info for others.

I anticipate that the most difficult part will be to keep it all current.

Race Report: Montvale 10 mile

2011-03-20T00:56:00.000-04:00

I started this blog after these events below, so I am back-posting about them, after the date. This is a recollection of the events even if a few weeks later.

The Montvale 5 mile and 10 mile. I ran the 10 mile. Another excellent event from the Mountain Junkies.

Photos used by permission from the Mountain Junkies LLC Facebook page

This was my first time running this race, and the first time running at this park. The Montvale park and it's trails are maintained by Kenny, the same guy who takes care of the trails at Bedford, where the Mountain Junkies host the Trail Nut 10K and Half marathon (May 7th, 2011). What a guy, I must say. He shows up at the races, seems to have good communication with race directors and makes an overall good impression. I remember him from when I ran the Trail nut last summer, and I was sure to approach him and shake his hand to say thank you prior to the race as well. He was there to make sure all went well and assist with parking etc. The work he puts in to the trails is much appreciated. We should be glad Bedford County's parks and recreation recognizes the value in having him there.

So the area of the race headquarters changed location from previous years and since I wasnt there previously, I cant compare, but this year's race headquarters seems to be a work in progress for the park. It was sufficient, but underdeveloped yet it's future seems so promising, I really want to attend next year. The parking lot was gravel, but enough parking for the 150+ runners in attendance. There are cement slabs placed around to serve as the foundation for what is soon to be built there. These will likely be pavilions, picnic shelters and the like.

Montvale Park, This area is still under development.

I had expected the race to be a little less hilly that the previous Explore Park event, but I was mistaken. During the morning's packet pickup I asked Gina Gilbert (Race Director) about how "hilly" the course was and I got the expected answer that It was "rolling", and yes it was. I was hoping for an elevation profile on it, and since there wasnt on on the site or any mention of elevation, I assumed it was flatter than the other Mountain Junkie events. I really wish I had a Garmin Forerunner watch or smartphone so I could obtain this info, not only for my personal knowledge on various runs, but also to help communicate about events such as this.

There wasnt much to say about any specific important climbs, but it was slow and steady. There was definitely hills but I diddnt feel that there was a "big climb" along the course that was hard to run through.

The week had given us much rain previously, so there were areas that were wet and a little muddy but nothing horrible at all. The course changed slightly from the previous year and a short conversation with someone who had run it last year (so I could get an idea of where the start was) I was told that last time they ran through a fairly "boggy" area, but we diddnt run through any such area this time.

And they're off!

During pre-race announcements delivered by Josh Gilbert (Race Director) Runners were advised to not run through the volunteers at the area where the 10 mile runners begin the second loop. This was the first event that I have been in where someone was gong to mark my race number after a certain part of the course was completed. Runners were advised to not run over the volunteers, but that is almost exactly what I did. At the checkpoint, I was not thinking at all, I was just in a daze. One of the volunteers had begun to run after me, but I soon understood and turned around. I think the person in front of me at the moment must have been doing the 5mile or something, because I dont recall seeing them mark her number. It diddnt take but a second and I was back on my way.

At one point in the race, when I found myself catching up with another runner. I made myself stay behind them for a while and match their pace so I wouldnt overdue it. I would qualify this as "running smart" Opportunities like this present themselves in many races and I find that I run a better event by sticking alongside others from time to time while running. At times they help keep me running faster, and at times they help me stay a little slower. it depends on what I feel I need for that race at that time. And plus, when possible, I like the conversation.

I crossed some walkers as I was coming out of the woods and back on the common trail. I had first thought someone may have been an injured runner, but was soon assured things were OK. I know Josh has said something in the past about hoping to have more walkers enter the Mountain Junkies events, so I hope to see more walkers as well.

Me rapidly approaching the finish line.

I felt that I finished strong and was excited to be getting in 10 miles, as it had been a while. My training had taken a set back more than I had desired. Part due to a busy schedule, part due to weather and part due to feeling like I should taper a bit before the Terrapin Mountain half.

The Mountan Junkies always have creative awards for the age group winners.

I enjoyed the post race spread of food! Which the Mountain Junkies are quickly becoming famous for. The ever popular homemade chocolate chip pumpkin bread, Salazon chocolate (which is very good and has a salty surprise), the usual bagels but with peanut butter, and Nutella available too, bananas, local cookies (I think Drew's cookies), trail mix etc.

I'm hoping to enter again next year.
Thank you to the Mountain Junkies and all the volunteers for another great event.
It's good that there is no rule about men running in kilts, cause I saw atleast two, I know.
:)

Race Report: Explore Your Limits 10k

2011-03-06T00:15:00.000-05:00

Explore Your Limits 5k and 10k, put on by Mountain Junkies LLC
I ran the 10k.

Photos used by permission from the Mountain Junkies LLC FaceBook page

I always love the excitement at the events with the Mountain Junkies. Thank you so much to Josh and Gina... and all the volunteers that made the day possible!

Prior to this event, I had been running at Explore Park (mile post 115 on the Blue Ridge Parkway) learning the trails and the elevations in the month or two prior. It was almost silly that I had not been out there much before this, cause I've been running the trails around Mill Mountain and the Chestnut Ridge Loop countless times. There are a lot of miles of trails out there and many more miles that can be made outside of the marked trails.

I diddnt know the exact course for the 10K and it wasnt posted with much detail on the Mountain Junkies website, but it wasnt where I had thought it went. The parts of the 10k course that I did run previously, I had been running in the wrong direction. So, being able to anticipate hills or rocky sections etc. was limited. It was almost as good as not having run, but not really. I came to learn during pre-race announcements that the full course isnt "advertised" online because a portion of it is on private property and the Mountain Junkies have access to it on race day only. So, now I understood. As the Mountain Junkies are usually very good at giving info on the course and trails.

The 10k runners started 10 mins before the 5k runners. Once we left the start line, we did a short loop and then ran back through the start line from the opposite direction. This was a GREAT design. As we all ran back through the start line, the 5k runners were there to cheer us on, very nice!

The first half of the 10k loop was the same as the 5k loop. This took us through much of the Explore Park historical areas. See Explore Park is shut down. It was an expensive venture that Roanoke took on. It existed as a sort of living museum of primitive culture. Restored historical structures, a working tavern and grist mill among the buildings to see. The park had a promising future at one time, but it was around 2007-2008 that it closed, leaving only the trails left to enjoy. These trails are "intermediate, twisty, rolling IMBA style single track".

I was pleased with how I ran.
I was pleased with my pace being under 9 min, and I never really that fast on trails. I am pleased with my performance. Glad that I ran every hill with some energy, passing people always feels nice in a race. I've been working on my confidence with long strides on trails and especially on the downhills, and I see how that payed off today. Climbing takes endurance (to keep pressing on), descending takes confidence (to increase stride and speed). I dont recall the elevation of the trail, but toward the end of the 5k mark was the real hill that left everyone talking. it pressed on for what I would guess to be less than a half of a mile, leaving you forgetting what beauty you just saw. But atop the hill was the parking lots, and soon after the finish for the 5k runners, and the split back off into the woods for the 10k runners to take on the Endurance Loop. which twisted and rolled and twisted some more. It may be of the more twisty trails I've been on.

I had brought along with me my sister-in-law, and it was her first trail race, she even beat her PR 5K time from a previous road 5k! nice! And she won a $10 gift cert at Walkabout Outfitter too!

I enjoy seeing all the familiar faces and making friends and just being outdoors. Having my wife and baby there to cheer me on as I pass back through the crowd was priceless, as well as having my son wanting to hug me at the finish despite the sweat and mud and panting breath.

Montvale 10M is next. and I'm keeping my event registrations coming in, in advance. I'm all ready in for the Montvale 10M... and I got the check wrote and envelope sealed to be mailed on Monday for the Mill Mtn Mayhem. Which by the way, for those still reading - that's one heck of a course! in case you havent run it before.

For those not running the next 'Junkies' event, how about volunteering? I'm hoping to volunteer for the Fab 5k in August.