Promise Land 50k

Event info
Date: 4/28/12
Location: North of Bedford, VA
Event Distance: 50k 
Hosted by: Extreme Ultra Running
Series: Lynchburg Ultra Series - event 3 of 4
Event Website: HERE

Other race reports on this event: currently 15 reports listed HERE



The Plan
You should know all ready if I titled a section "the plan" that it didn't work out. Of course it didn't. I PLANNED to have a friend run with me a part of the way, but the layout of the course, and when "crew" could be present and when they couldn't sort of hindered the plan. not knowing the exact details of the course did as well. Ultimately I asked the RD and he suggested my friend could run the last 5 or so miles from Sunset Fields to the end. whereas I was hoping he could trail the last 15 or so, but the course didn't allow. So then I considered him running along with me from the first Sunset Fields visit. This was greatly discouraged, so I just chalked it up as a rookie mistake and jumping the gun on the excitement of having Eddie run with me. Thankfully he understood, but I know he was disappointed.

The reason I wanted such a plan was because Terrapin's 50k was such an emotional experience. I liked the idea of either having someone to unload emotions on, or (maybe better yet) help buffer them away.

A first for many
Countless times I heard that this was someone's first ultra. I wouldn't have suggested this for anyone's first, but It hunk I may be wrong. elevation profiles can be so intimidating, but they only tell a small part of the story, until you really get out there and experience it.
For example check out this pic of the Promise Land 50k elevation profile as compared to the Boston Marathon elevation profile that circulated on Facebook in the days after Promise Land.

Of course, I love to irony of the photo, but really these are 2 separate challenges. 2 very different races.

As for this being someone's first ultra. in hindsight I'm not sure if it actually may be a GOOD first ultra. As daunting as that elevation profile to the left looks! My first consideration of running PL50k was one year ago at Terrapin when I finished the half. Dr. Horton said to me "Are you running Promise Land?" for which I said "I've not even run a full marathon, man!" and his reply "YOU DONT HAVE TO! - PEOPLE DONT GET THAT"... and I learn that he is right.

So PL as a first - here's my thoughts. the course is tough enough that you just can't run for much more than 6 miles at a time. then you hike up some big 'ol climb, and then yoga re back to running again. give it a half mile to find your running legs again and settle into a stride, drop a couple miles. then uh-oh, hiking agin up the next big climb. The pattern of this course is a lot of stop and go. Climbs that most mortals wont even consider running up. but hey you are traversing mountains. A first timer still needs to know what they are getting into and should prepare to be on their feet for 7 or 8 hours, maybe more.


What a crew!
Countless Mountain Junkies were present! I really liked the local-Roanoke community support we had with each other there. Many familiar faces. I think that was in part what made Terrapin so difficult of me (one of the many reasons). I enjoy sharing new moments with others. Dragging a friend through something they've never done. It is exciting to me to share it. I like being the encourager. My friend Ed McKeown was taking the challenge! I was excited for him and encouraged by his determination, motivation and courage to do it. With so much of the unknown before me as well, we shared many moments together.

Taking it in sections
I've started to plan my approach to ultras in 3 sections. 10 miles or more for each section. This held me divide up the elevation profile in my head, so I can anticipate - though I usually end up totally forgetting the elevation profile and just take it as it comes. today's approach was to take the first 10 much slower than previously. At Terrapin I dove in too fast, and I knew this. I hoped to stay with Ed for at least the first, and hopefully the first 10 miles. Not only was I with Ed, but Sean Cooper, also doing his first ultra was with us for much of that time as well. I enjoyed the conversation with those around us, the encouragement that was given and received from Ed and Sean. I think after that first 10, Ed seemed positive and hopeful for the remainder of the day. Slowly I began to pull away and I knew it was time for me to increase my overall pace.

Watch this!
This was my first event wearing my Garmin Forerunner 110. Lydia had bought it for me for my birthday and we both know I'd been wanting one for a long time now. I considered all the models, but settled on the 110, cause it was a watch I could wear normally, and it would do all the fancy running stuff I wanted it to do. Sure there was other features that I would have liked it to have, but I knew I was capable of just getting all way too geeked out on it, so I settled for the simple and stayed with the 110. It does all the necessary things to help with my training and I'm very happy with it. Ed was my coach for how to use and operate the watch, as he too uses the 110.

It all blurs together when you go 30+ miles
I dont recall much about the middle section, but I do recall really enjoying the first downhill sometime after mile 10. beautiful single track, fairly steep but I could finally open up and RUN! I was passing a few here and there. Always thinking that they would pass me again sometime. interestingly this race was much different. The second and third sections after mile 10 to the end, I was consistently passing others. The closer I got to the end and was still passing others, I knew I had prepared with taking my first 10 miles carefully - I finally did something right!

Weather or not???
The most difficult climb was up Apple Orchard Falls. It happens to you (and I mean it HAPPENS TO YOU) between miles 27 and 30 or so and then you are in for a nice long downhill - the same hill that was the first climb. Coming up AO Falls was tough. I wasn't expecting any rain. Not that I would have done anything differently, but it began to rain just as I hit the aid station at the bottom of the mountain. Rain was one thing but cold rain is another. But again... not that I would have done anything differently. Maybe I would have carried gloves but they would have done little good. and I don't have a super cool thin running jacket, but I hope to get one someday.

What came from the sky at that moment has been described as freezing rain (it indeed was freezing cold!) sleet and hail. I don't know what a weatherman would say it was, but I was super cold! The only solution was to move and not stop. I was unable to run due to the steep hike that was before me and I felt for those behind me that had to endure it for longer. The climb which was around 2 miles, but I'm sure it was less than 3, yet it seemed to never end. Fingers immovable. My exposed forearms would sting and radiate over my whole arm when a rain drop hit it just right. I was unable to squeeze my water bottle but I knew I still needed to drink and remain hydrated. I still had a lot of miles left. About 5 miles AFTER I finished this climb... if I finished this climb, but I HAD to. There was only one way out and that was within what lay before me, and so onward I pressed. At the top I needed to refill my bottle, but only stretched out my hand to the AS volunteers who removed my bottle for me and refilled it. I struggled to get it back on my hand. It was the same at the next and last AS as well. Just frozen.

I knew this was purely a mental thing I had to overcome here. Sure the climb was a physical feat, but if I wasn't focused mentally and if I diddnt stay focused and positive - if I got negative and let MISERY sink in. I knew it would be so much more difficult. I recalled the saying on the shirt from the Willis River 50k that I ran in January "Pain is expected, Suffering is optional" I knew not to let the suffering set in. Stay positive I kept telling myself "Don't get negative (Win at this mental game), press on, you'll be bragging about this tomorrow". I appreciated that the other runners I was around said very little. Every once in a while a slight complaint of what froze or what they could no longer feel. I was thankful I could still feel my feet unlike one of the ladies around me at the time. I considered that they too were fighting that mental game and their silence affirmed that.

The TOP
Tammy Gray (she doesn't know I know who she is he-he) was at the top and said "you are freezing, you've got to keep going" She's a voice of experience and I knew she was right. I spent little time at the AS and took on down the hill. I knew this was a chance to move more and warm up, and it was a welcomed change. I diddnt exhaust myself on the climb but I was excited to still be pressing on... thinking to myself "I'll be bragging about this tomorrow" I even shared that thought with another runner or two on the climb to try and encourage.

The long gravel road toward the end, as expected, felt much longer than it was on the way up the mountain. I was still pleased to be passing runners. I glanced at my watch to see what my pace was, I was logging 8-minute miles for the last couple of miles and I was excited to be feeling this good. From gravel, to paved and then the distant sounds of the finish line. The cowbells and cheering for the runners ahead of me. I turned onto the camp property and let out a victorious Woo-Hoo, and then crossed the line at 7:45 or so. Immediately I thought, "better beat that next year". Despite the discomfort experienced one hour ago on that climb, I was all ready planning a rematch of man vs. mountain.


What I did differently
The most important thing I did was a low fiber and high carb diet for 3 days leading up to the race. I diddnt have to "pit-stop" in the woods like I had for the last 2 50k events. I read about going low fiber. and I mentioned it to a GI surgeon that I work with who knows quite a bit about running. He said it sounded like a good plan. It felt good to get his approval.

Post race smiles
The familiar faces were welcomed and I thoroughly enjoyed talking with Jerry and Dru and Andy and Ed and Gina and Helen and Sean and Anita and Jay after the race (I'm sure I forgot many others). Veggie burger, chips and water was on the menu for me. Phones didn't work so I was unable to call home and share the excitement. I was excited to have in hand my finisher's shorts. What a better finisher's award than just another cool shirt. I'd been needing a new pair of shorts anyway. I suggest a new pair of shorts every year!!!
I'm still wearing the Montrail Masochist shoe. I'm anticipating I'll be getting a new pair soon. I've had minimal foot and toe problems. I'm nervous what a new shoe will bring.

Looking forward
I'm curious how to progress from this solid foundation of the 50k that I've built up, to whatever it takes to go for about 12 hours and finish the Mountain Masochist 50-miler in November. I've run one ultra every month since December. I'm asking and listening to any advice from others. My calendar shows that I'm basically taking the month of May off from the really long run. June includes the Conquer The Cover trail marathon and then the Eastern Divide 50k, also. I expect I will try to do some back to back runs, say a 20 miler and then 15 or so the following day on tired legs. I've also been told just take it slow and I'll be fine. But still I signed up for the 40miler in Douthat State Park put on by Odyssey Adventure Racing - The Trail Running Rampage in September. I also know that Jerry Ballard will be doing all these listed events with me, as well as the MM50-miler. Cant wait for those days ahead.

Holiday Lake 50k

Event info
Date: February 11, 2012.  
Location: Holiday Lake 4-H Educational Center in Appomattox, VA
Event Distance: 50k 
Hosted by: Extreme Ultra Running
Series: Lynchburg Ultra Series - event 1 of 4
Event Website: HERE

Other race reports on this event: 22 stories (and possibly more now)all linked from THIS page.

I am much later than usual posting this report. The real motivating factor was because I ran another race, which I  want to get to and I had to finish this one first. I had been 90% done for a long time, but never completed it. Life has been non-stop.
History
Even though I've covered this distance, just last month and a couple times previously, THIS was the event I was waiting for. I suppose I felt that to take part in one of Dr. David Horton's 50k's Was just something I HAD to do. Now I can check that off my list. If you don't know much about all he has accomplished, read the bio on that link and you'll be impressed to have a guy of such character and accomplishment in our region!
He and his friend Dr. Clark Zealand host the Lynchburg Ultra Series together, along with the Beast Series.
These are the region's ultimate ultra running events.

I wanted to run this event and this series for a couple years now. I always wanted to get my running up to this distance. I have a few people to thank for this. most importantly my wife, Lydia for allowing me to spend hours away from home and out in the woods. I'd like to thank my encouraging running friends. Especially Anita Finkle. She provided me the final step of encouragement that I needed to really get out there. I believe her encouragement to enter a 24 hour race was just what I needed to show me that I could do it! Also I'd like to thank some bloggers like Jenn at Freedom to be, for sharing her experiences of working toward and running her first ultras. I learned a lot from those stories she shared. I only hope that what I've been documenting here can help someone else get the info they need to accomplish their goals of running ultra marathons.

Events prior to the event
Why do I even call these races events, and not races? it is because they are so much more than a race to me. I think of shorter distances as races. and longer distances as events. They often take all day and there is food and friends and fun. how can you call that a race? I know it still is for many, of course it is. It can still be a race, even thought I call it an event. I think that shows it to be less intimidating and emphasizes it's just not all about gutting it out to the finish.

Trying to fit in my last long run was probably the more dramatic story in the small events leading up to this Sat. I sent out a message to running friends on FB that I'd like to do a long run. I changed the date on everyone a couple of times. and as my schedule would have it, I couldn't do it on a weekend. Which left me to run mid week in the afternoon / evening and it would take me long into the dark hours of the night. After stringing along a few friends and then changing plans a couple more times... I finally arranged with Eddie Mann that we would run the Chestnut Ridge Loop (next to Mill Mountain in Roanoke) and circle the 5.4 mile loop  times. Eventually the day came, I think it was a Thursday and it was a success. of course it got dark, which added an exciting element in the final hours. I was thankful for Eddie to have come with me and I believe it was his longest run at the time of his training... I'm looking forward to hopefully sharing with him his first ultra later this year, possibly at the Eastern Divide 50k.

The morning of
The race starts at 6:30, wow that is early. but I'm thankful for the early start. Of course that means it could be horribly cold, but thankfully today it wasn't. This also means that I wake up at 3:30 and try to leave at 4AM, so I arrive between 5:30 and 6 in just enough time to check in and get comfortable. That is exactly how it happened too. Believe it or not, the only thing I could have done differently was not take the first parking opportunity I saw which would have placed me closer to the race start, but it wasn't bad at all.

I arrived, Took a small walk to the lodge building where it was obvious that check-in would be located. grabbed my entry t-shirt, and scanned the left overs from what looked like a nice breakfast. I took a pack of chocolate covered donuts, which I knew would taste nice after the run. I saw a couple familiar faces, but didn't talk to anyone. Back to the car to make the final prep before the run.

At the start line, I looked around for familiar faces but didn't see them, I heard a couple names I knew being called out for not having checked in. Eventually Samantha Mitchell arrived to the start - Ah! finally a familiar face. Why does that help so much? I don't know. Just nervous energy. I knew others that would have been there but I didn't see them until later.

Finally we were off.

The race


Speaking of the person in front of me....
As the sun came up and I was passing a couple runners here and there, while a couple runners passed me here and there. I came upon an almost familiar figure. I approached him by the side and said "Craig Burns!" sure enough I was right. I've only met Craig once and that was at the Mountain Masochist mis-point. We had a short conversation and he drove my car for me to take it to the end of the race so it was there for me when I was done sweeping the second half of the course. When I expressed my excitement for having recognized him, he humbly replied "It's the Spirit".

Craig and I ran together for a while. I thoroughly enjoyed his company and his focus. Craig and I share the same the same faith in Christ and we were able to enjoy that element as we ran together. I could go on about how important it was to me to have that conversation with him. It was just the right timing. At times when I run, I pray and Craig entered my prayers more than once throughout that day.

A little longer down the trail I ran upon Helen MacDermott. Helen was dragged through the drama of me trying to organize a small group to run with in my final run before the big day. At last minute, I changed plans and she was unable to make that day and time. Life is hectic and schedules can sometimes be difficult to plan around. My life with a family and 2 babied, just makes it challenging. It was good to finally meet Helen. We chatted and ran together a short time as well.

As I was running along. I'm always thinking to myself... "Am I running too fast" because I've got a long way to run and if I run too fast now, I just won't have any energy later in the day. sooner or later I get behind another runner, or group of runners. usually when I find myself behind one or two runners. They may seem to be a tad slower than my desired pace to run at that omen, but I force myself to stay behind them for a little while, just to help control my pace for a moment. At times, thought I come upon a long string of runners and thought difficult to pass. I usually do. So along one long string of runners. I run into John Farmer. John and I crossed the line together at the Willis River Wilderness 50k just last month. It was nice to see him again. Just an encouraging face and name. He was surprised I remembered him. but of course I did.

After that I didn't see familiar faces until the turn around.

The course is 2 loops. Run it once one way, and then run it in the opposite direction. Before the turn around I crossed paths with Jenn from Freedom to be, and soon I was headed down a staircase to cross over a small reservoir  and then around the last part of the lake. Soon I was back to the start with another Aid Station. At this point I felt strong, but I knew I was going to slow down. It was nice to See JJ Jessee at the Aid Station.

JJ, along with Jenn are part of the Iron Mountain Trail Runner community in the Damascus, VA area. That group of trail runners really seem to have a great network of running friends with people always looking for others to run with, or someone asking for advice. I've benefitted a lot from their FB page alone and the conversations they have had there from time to time. I'd hope that we could have something like that in Roanoke, and I feel that we are getting there.

A short conversation with JJ helped estimate my finish time. I secretly wanted to finish at 6 hours. I stopped for a moment, enjoyed a short conversation and some more food and drink. I headed back down the trail.

Pit Stop!

Knowing the next aid station was 4 or miles ahead, I still decided to press on. Even before I got to the turn around Aid Station I felt that I may need to use the bathroom soon. I began to develop a theory that if my body is able to focus resources on digestion, then I'm just not running hard enough. So I kept pressing on, thinking of the 6 hour goal, which I knew I would fall short of.

The next AS was at mile 20 or so. I had no doubt that any of the ASs would have had anything I needed. and so I asked for some toilet paper. As the young volunteer went to look in the back of the vehicle, she turned to yell out to another volunteer, "Hey, where's the... never mind" She didn't want to yell the words "toilet paper" Which was the polite thing to do. Sure enough she found it and I was off into the woods in a totally different direction until I could no longer be seen.

I kept reminding myself that though I'm losing time on my goal, I will be more comfortable overall. Sometime in all my reading, I recalled how to properly go about doing this.... dig a hole, down to the depth of where it is packed dirt, and then cover it all up with the dirt (and leaves and whatever) you displaced.

Of course I immediately felt better when I got on the trail, but I had lost track of all runners before and after me. I was running along a different group of people now. It was a bit of a mental challenge. I knew I wouldn't catch up to them. For some tho would not have been a concerning element at all, but out there in the middle of nowhere it was nice to feel like I kind of know who I had recently passed, and who had recently passed me. Those things give me comfort. It is like I feel that I fit in at this spot within the field of runners. That was disrupted. Once I felt comfortable that I was doing the same thing and only the faces had changed, I was back on track.

Heading home

I enjoy all that I learn from talking to other runners at such events. I spoke with another runner who was strictly sticking to her plan to run for 4 mins and walk 1 min. I tried to stay with her, but I was slowly losing the ability to run for 4 full minutes. but I was surprised how long I was able to stick to that. It is encouraging to find someone to run and chat with in those last miles. Even after pressing on and on, I still found the strength to keep pressing on.

It was nice to finish. A little less climactic than how it was at Willis River 50k when I had a group of friends awaiting, that was nice!

What was done differently

The main thing I did differently was changing some of what I was drinking throughout the race. I carried a 22 oz. Nathan handheld filled with alternating products. I switched back and forth from Pro and Neuro. I felt that I was getting my electrolytes from Salt Stick caps, so I used my drink as energy products. I felt that it worked well. 

The more amazing thing was in the few days after the run. I experienced a muscle recovery faster than I've ever had. I often take ibuprofen for about 3 days after a long run like this one. but this time it took less than a day to recover. It sure felt that way. I took ibuprofen ONCE the night of the race, and never again. I felt great. again what I did differently was that I've been drinking a Vi-Shape shake after my runs, usually 2 during the rest of the day, and often the following day as well. and I've been taking the Vi-pak of vitamins also from ViSalus Sciences.

Most people who really get into a sport or activity eventually find their product line that really works for them. and I'm really enjoying these products.

The Vi-shape shake is marketed as a post-workout recovery drink for protein and nutrients needed as well as marketed as a meal replacement for weight loss. I've seen it have amazing results in my family for weight loss, and I've read the stores of others, whom I don't personally know and seen pictured of those using it to improve fitness. I can now say I am learning it's potential for runners also.

What is next

Explore Your Limits 10k on 3/3/12, Then Terrapin Mountain 50k on 3/24/12, and on to Promise Land 50k continuing with the Lynchburg Ultra Series.

Brush Mountain Breakdown 16 mile

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.

Hinson Lake 24 Hour Ultra Classic

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.