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 There was other information online that I discovered but it was outdated.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.

IMTR: Iron Mountain Trail Run - 16 mile

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?

Conquer The Cove trail 25k and Marathon

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.

Good article on race nutrition (from irunfar.com)

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.