Trail Nut Half

Be sure to read last year's more detailed report HERE.

I remember saying "I'll be glad when this one is over"
I ran much harder than usual.

I've honestly never tried to race a 13 mile run before. I've run them, but not raced them... trying to see how hard I can push it. I have tried to race a 10 miler once last summer. That was the longest I've really tried pushing it for. You can read about that event HERE. It earned me a 2nd place in my age group. I was quite excited. That was October 22nd, and 10 races later, I finally place again. I've always said that it all depends on who shows up with how well you place in your AG.

Event details.
Date: May 5, 2012.  
Location: Falling Creek park / complex in Bedford, VA
Event: 13.1m and 10k distances offered.
Presented by: Mountain Junkies LLC
Event Website: HERE
Cost: Only $30
Swag: Nice moisture wicking T-shirt. 
Other race reports on this event:  Cardioholics Anonymous

The shirt for this event appropriately reads "Peace Love Trail Run" pictures of it are in the blog listed above, which you should take a moment to read anyway.

I've run this event for 2 years previoulsy. in 2010 it was incredibly HOT and I ran it horribly. In 2011 I ran a 2:01:14 and my goal this year was to make it under 2 hours. I think I had a good chance at that.

I was being told constantly in the week leading up and the day of by my friend Eddie Mann that I had a good chance to place in my AG at this one. I'd never placed in my AG before at a MJ event, but I was excited at the opportunity. I was even told by Sarah Holbrook that she thought I could do it in 1:51. but I knew that was a long shot. under 2 was my goal. with 1:55 being something I'd be super excited to do, but I really didn't know what I could do.

Pre-race

Excited to again be sharing the event with Lydia, as she was running the half as well. Ruth and 2 other friends came along, Laura and Kate. It was nice to all ride in one car and share the excitement to and from the event.

Arriving. packet pickup. bathrooms. sharing handshakes and smiles and recent race stories with others. It was that common "extended family" feeling you get at a Mountain Junkie event!

All lined up
Ready to go, I'm eye balling those I should try and keep up with vs those I know will either soon  fall behind or soon pull far ahead.
About a half a mile in I notice I'm running with others that I only see at the finish. Slowly they pull ahead and I settle in along Joe, another runner I only see when collecting his age group results winning medals from time to time... I was thinking that if I could only keep up with him! I started fast again and help my pace with the starter group for longer than I have previously. Once we got to the trail I think it ensured my place in line and kept me running fast.

A few miles in
I was happy to remain behind Joe and being able to keep up with his pace, I knew I was pushing it hard for it to still be early in a 13 mile run, but I was willing to see if I could hold on. My goal was to not let anyone else pass... That goal turned into not wanting anyone else in my AG to pass. Which was the better option.

The "half" point seemed longer than it should have been. I cross the half point at 1:01:XX and realize it isn't my 10k time, as it was longer than 10k having been run all ready, but I recall the second half was shorter. Still behind Joe and enjoying it. I'd walking up some of the hills now and then because I realize they slow me down quite a bit. There aren't any significant climbs on this course. It doesn't appear that there is any one climb being over 100 vertical feet according to the elevation profile.but the course surely rolls up and down. MUDS and PUDS I call them. multiple ups and downs / pointless ups and downs.

I felt comfortable that the gap between me and the next person behind me was a big one. Many times I looked after switchbacks and long straight portions for the people being me, and saw none. After the half mark, I began to see the trailing group. 2 girls leading 2 guys. I didn't see them long enough to estimate the guys ages. but the distance still let me feel comfortable to slow down a bit.

Pass and be passed
I slowly approached 2 guys who were slowing and passed them, but it took some effort. The 2 girls trailing me caught up and passed. I knew Courtney was way ahead and I think she was the only female ahead of me, so I tell them I believe that they are second and 3rd female. They seemed surprised and excited to hear that. I knew Courtney had secured first female and I was pretty sure there was no other ladies between she and I.

Don't miss it!
After a short distance of them and Joe ahead of me, they almost missed a turn. It allowed me to pass them but that just made me run faster for a short while until I stepped asked and allowed them to pass even though they weren't ready, I knew they soon would and didn't want to hinder the race they had going on for 2nd vs 3rd female. I was imagining them 2 battling it out in the final stretch and got excited.

The struggle
joe and I were struggling to keep the paces we had been holding. I just didn't want to be passed again. I caught up with Randy Blevins. Another runner that I shouldn't have been running with, as he is always much faster than I. Then I see Bill Vickery... I'm gaining on him. I jokingly yell ahead asking if he's waiting up for me. He explains how his past week at the beach and a recent 5k PR just a couple days ago have given him some rubber legs. I was excited to be doing so well even if I was passing respected runners on a not-so-good day of their own.

The final moments
I keep thinking about who is behind me. All I want is to hold my place. I know I can't possibly pass another runner ahead of me, I've not enough energy for that. In the final moments of the trail I see Jim Mullens in very reachable distance to me. He pressed me on to run harder when I thought I couldn't. I reminded myself that in an hour I'd be telling myself "I think I could have ran harder" but I felt myself pushing it a little too much... I walked a few steps up a final climb. saying out loud "I can't let him pass me" eventually out on the grass for the final stretch I pushed it hard as I could... I finished 6 seconds ahead of him. I don't know if he felt he was racing that part or not, but I surely was! Immediately after I thanked him and told him he was really pushing me. I thanked joe also for just being there and giving me someone to keep up with.

Post race
Social time. food. smiles. My face was hurting from smiling more than my legs were hurting from running... That is always a good sign. James Decker asked f I've checked the results and sure enough... preliminary results said I earned 3rd place, with Jim Mullens in 4th only 6 seconds behind me!!!
WOW! Sharing the top of my age group with David Tingler and James Decker was pretty cool for me. I say it all depends on who shows up. Had I run that time last year, I still would have only earned 5th place. but I was glad that today was today. Others in my age group took overall winnings. Shows how fast and competitive my AG is.

Thanks to the Mountain Junkies and all the volunteers for making it happen.

During this race I was excited to be wearing my Patagonia shorts I earned from finishing Promise Land 50k last weekend!.  I carried my hand held filled with ViSalus PRO. I took 2 GU gels, I'm estimating at about mile 6 and mile 10. I took 2 salt caps when I felt some calf cramping around mile 9 or 10. I'm considering that my Montrail Masochist shoes may be needing replacement, but not fully sure. I felt some "burn" and some flattening of my soles during this race, but I'm not sure they are "done" yet. I'm still liking my Smart Wool PhD socks, the thicker ones. Not sure how they will do over the summer, but we'll see.
weather was a drizzle and humid. I diddnt do much different this time except racing it rather than just running it. Pretty excited about my time of 1:58:XX and 3rd in my AG. I look forward to beating that time next year, but I've also considered doing the 10k, we'll see.

Next
Conquer The Cove Marathon will be next, in about a month from now. 2 weeks after that is the Eastern Divide 50k. Conquer the Cove will mark the end of the RNUTS (Roanoke Non Ultra Trail Series). Then as for the other series I'm running the Lynchburg Ultra Series. I've still got one event in November, the Mountain Masochist 50 miler... I'm scared (but equally excited) of what that day may bring!

Much to look forward to!

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.

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.

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!

Greenway Memory Miler 10 mile

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


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

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

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

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

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

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


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

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

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

The Greenway: paved, wide, flat

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

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

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

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


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

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

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

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

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

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

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

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

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


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

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

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

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



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

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

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.

Trail Nut 10k and 13.1mile

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

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

Did I miss anyone?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Other pictures follow from the Trail Nut 10k and 13.1

Beause Salazon chocolate is good stuff!