Frozen Toe 10k

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


Yet another fine event courtesy of the Mountain Junkies.

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

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

Courtesy of Brandie Bailey

Courtesy of Brandie Bailey

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

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

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

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

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

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

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

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

Course
The course is along the Chestnut Ridge Loop Trail. one of my favorite places to run in town. It is so close to the hospital and downtown, you can be there in minutes. This trail makes you feel like you are deep in the woods, but then you realize you are on the outskirts of a campground and a neighborhood here and there. You cal feel like you are far away, but you never really are. The loop crosses the Blue Ridge Parkway in 2 locations. For the race we went under the parkway at a cross road as the National Park Service didn't want runners crossing the parkway at a race.  The elevation profile for the course is below, courtesy of the Mountain Junkies, LLC whose website I STOLE the image from.

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

So... how did the race go?

I really felt settled in to a pace after the hill climb at mile 3.5, in fact my plan was to push it harder than normal until before the hill... settle down a bit to save some juice for the hill. Run the hill slow and steady as I normally do, and then after recovering from the hill try to settle into a flowing pace, but something consistent with those around me.

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

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

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

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

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

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

Photo courtesy of the Mountain Junkies

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

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

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

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

Josie and I after the race. Courtesy of Brandie Bailey

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

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

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

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

Thank you to Mountain Junkies, LLC and to all the other Mountain Junkies that ran on this day! What fun times are ahead. If you were there and didn't sign up for the RNUTS series, the price went up after today.

Anthem Into The Darkness 4 Mile Night Trail Run

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

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

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

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

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

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

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


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

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

Petzl Tikka XP 2

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

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

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

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

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

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

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

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

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

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

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

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.

Race Report: Mill Mountain Mayhem 10k

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


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

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

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

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

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

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

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

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

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

Picture borrowed from the Mountain Junkies Facebook page

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

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

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

Mill Mountain Mayhem 10k elevation profile

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

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

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

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

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

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

Post-race chatter and excitement

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

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

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

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

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

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

Race Report: Montvale 10 mile

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

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

Photos used by permission from the Mountain Junkies LLC Facebook page

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

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

Montvale Park, This area is still under development.

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

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

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

And they're off!

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

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

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

Me rapidly approaching the finish line.

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

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

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

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