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!

Promise Land 50k

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

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



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

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

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

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

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

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


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

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

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

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

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

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

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

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

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


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

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

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

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.

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!