You know when the forecast calls for snow "with greater accumulation at higher elevations along the Tennesee / North Carolina border.."? Well, I found out where they were talking about.
Here in Burnsville, we got several inches of snow last Friday night (Halloween) into Saturday morning. Light snow fell almost all day Saturday. First Saturday I haven't been on the trail in I can't remember when. So, Sunday afternoon, I waited until noon and drove up to Sams Gap, planning to run south to Frozen Knob and back. Best laid plans.
Temps were in the low 40's with bright sun. Almost no snow at the trail head. A little bit of slush once I got into the treeline, that got deeper as I started to climb. The higher I climbed, the deeper the snow got. I noticed several sets of very fresh tracks heading up the mountain. By the time I reached the Vista side trail, the snow was consistently 6+ inches deep. As I got closer to the Hogback shelter, drifts were close to knee deep. I ran into a group of 4 people coming back down the trail. There's were the tracks I'd been seeing. They'd hiked out to the shelter and were heading back. They were bundled up head to toe. I must have looked like a freak in my shorts (hey, I had a hat, though it was tucked into my waistband at the time.)
Past the shelter, the snow got seriously deep and no tracks to step in. I pushed on about 15 minutes, pushing through hip-deep drifts till I decided to turn around. Snow shoes might have helped.
Submitted by Rush 11/7/2014 1415327683
Distance Elapsed Time Overall Avg Pace 5 mile block 5 00:45:04 9:01 45:04/9:01 10 01:31:01 9:06 45:57/9:11 15 02:16:18 9:05 45:17/9:03 20 03:05:07 9:15 48:49/9:46 25 04:01:24 9:39 56:17/11:15 30 05:09:50 10:20 1:08:26/13:41 31 05:19:37 10:19 09:47/09:47Takeaways
35/87 overall
6/14 M40-49
Submitted by Rush 10/15/2014 1413334325
I ran the New River Trail 50K today. Maybe ran is a little generous. The phrase that came to mind driving home was, Train for the Terrain. I spent weeks and months grinding up hills and trails. That did not prepare me for running half a day on miles of flat trail. I also realized, far too late, that I should not have run the 31 miles in 4mm drop shoes (Brooks PureFlow 3). All of my long runs (20, 22, 24 miles) I ran in 12mm drop shoes (Brooks Cascadia 9). I think I shredded my calves.
I knew I was going to sacrifice the last 5 miles of the 50K in an effort to try to run sub-4 for the marathon split. Didn't happen as the last 15 miles turned into a pain-wracked slog.
I felt the first twinge in my left calf around mile 12. I was in full blown cramps at mile 15. My calves took turns clinching up. I'd walk until they relaxed and pick back up running a little slower. I'm sure I walked more than I ran over the last 5 miles. The most I can say is that I physically moved my body 31 miles in a sustained effort. I finished in 5:19 after hitting the halfway in 2:26 (which means I ran the back in 2:53..ouch)
The scenery was absolutely stunning. The fall colors were amazing. The river and creeks were constant companions. Very low key race. No timing mats. Well stocked aid stations and helpful volunteers. I think I've got a much better run in me over this course, particularly on a cooler day. Temps today were in the mid to upper 60's
Nutrition: A gel every 20 minutes (300+ calories & 60 grams of carbs an hour). 2-3 ounces of water every 10 minutes. 2 Endurloyte caps every hour. Acetaminophen an hour before and at the 3 hour mark. 200 mg of caffeine an hour before and again at the 3 hour mark. Overall, my energy level was good. I just could not cope with the cramping and my quads were absolutely gone by 26.2. #NewRiverTrail50K
Link: http://www.ncnr.org/nrt50k.html
Submitted by Rush 10/12/2014 1413076405
22 miles on the AT. Sams Gap south to (almost) Flint Mtn Shelter. Out 11 miles, then back. Finally some good running weather. The climb from Rector Laurel Road (2960') back up to Frozen Knob (4579'), miles 14.5 to 17.3 was the hardest 2.8 miles I've ever done. After that, I was what the ultra runners refer to as 'carnage'. 6250' up, 6250' down.
Carried 40oz water in my Camelbak and carried a 20oz water bottle (3/4 full). I stashed the bottle and two gels 1:10 into the run. I didn't have a drop to spare. The Camelbak ran out literally as I reached the stash. The water bottle ran out about 10 minutes from the finish. Gel every 30 minutes after the first hour. Took 2 Endurolyte caps every hour. Head, mood, and energy was good all day. Just not much in the legs.
Two tempo-ish runs this week of 8 and 10 miles took a lot of the climb out of my legs today. Climbing was tough and there was a LOT of climbing on the back. I reached Devils Fork Gap in about 2:17. Went out to 2:50 and feel like I was 2-3 tenths from the shelter. Some of that trail is hard going; very rocky. The climb back up to Frozen Knob...dear god that was a slog. You cross three small streams as you begin to climb. I stopped at each one and soaked my head and face as best I could.
Will try this one again on fresher legs and when the temps cool down some more.
Submitted by Rush 9/21/2014 1411265785
After taking some time off to heal up I got back to running full time a couple of weeks ago. Last weekend I ran 16 on the A.T. and felt good, so I signed up for the Springmaid Splash 10k, another local race that I'd never run. I sort of knew this race crossed the North Toe river once or twice, and I knew one of the tag lines was, 'you will walk', referring to some steep stretches of trail, but I didn't really know much else. I did find a couple of race reviews that mentioned running through grassy fields, multiple river crossings, steep climbs and mud. That's all I needed to know!
The race is held at Springmaid Mountain Resort in Spruce Pine, NC. You park remotely and shuttles drive you the last mile or so. The day was overcast with some drizzle and really humid for WNC. I did a long easy warm up including some hill sprints and lots of loosening drills. I popped a gel about 30 mins prior to the start, took one last jog around the first field and moved the the starting line. The first leg of the race is through a flat horse pasture, out several hundred yards, around a pole, then back and through the gate that leads into the pasture. R.D. mentioned that this small change was begun this year to get the runners more spread out before the course narrowed. Works for me. Going through the gate led into another smaller pasture that ended at the North Toe River. SPLASH!. Knee deep and felt great. Out the other side into some loose sand up into a dirt road running parallel to the river. I would say I was at the rear of the lead group of 30 runners (going out too fast, for me).
A few minutes later I ran smack into the lead pack running back toward me. A left hand turn had been unmarked, somebody figured it out and turned the group around. I was mixed back into the front of the lead group for the 2nd river crossing. SPLASH! Coming out of the river I stayed to the right as I knew this group was too fast for me. I just tried to settle and find a rhythm, but I was really working hard, winded, and sweating very hard (did mention how HUMID the day was?). I think this stretch followed the dirt road gradually uphill leading to the first trail. Time to climb. Up, up, up and, about two miles into the race, my first walking. I limited myself to ten steps of walking then back to running. The trail rolled into some steep downhill and the race settled into the 3 or 4 people around me; a small group that stayed together to the end. I don't think anyone passed me after mile 2. I leap-frogged one guy ahead of me and he immediately answered the challenge and went back in front. This happened one other time around mile 3 and I just decided to settle in behind him and not expend any more energy racing to win with more than half the race left.
Around mile 3.5 I began to settle and felt stronger, but my gods it was humid. At times, with the vegetation so thick and damp, it felt like there was no air to breath. There were a couple of brief periods of rain around mile 4. Up and more up. Walked, hard, where I needed to, and really flew the downhills. Grabbed a cup of water, took a tiny sip (was breathing too hard to drink much) and poured the rest over my head. REFRESHING! Around mile 4 I began chanting (quietly) to myself, 'believe...believe' and began psyching myself up to finish hard. Finally we started to descend back down to the river. I was really looking forward to being back in the water (a chance to cool down). I stayed at the back of my little pack of runners (I don't know if they thought of us as a pack, but that's how my mind works). As we flew back down to the river we began to pass packs and packs of runners. I realized later we were passing the slower 5K runners. Picking off this many runners was fuel for my battery. 3rd river crossing SPLASH! and back onto the dirt road. 4th river crossing, SPLASH! and a right turn at the barn for the last couple hundred yards to the finish. I absolutely dropped the hammer coming out of the water for the last time. I ran as hard as I could, just flying by people. I passed two guys in the last hundred yards who both had to have been in my age group (sorry guys).
I finished in 1:01:13, definitely the slowest 10k I've ever run, but I felt like I left everything out on the course. My time was good enough for 3rd in my age group, M45-49 and 28/153 overall. I grabbed a cold bottle of water, caught my breath, and took a 1.5 mile cool down run. At the awards gathering, I saw a few people I knew, the RD gave out a ton of door prizes, and I got a bronze horseshoe for placing.
If you're looking for a smallish, hometown, and very challenging 10k, I definitely recommend this race. The day also offers a 5k that started 30 mins after the 10k.
Link: http://rightontimeproductions.blogspot.com/2014/08/2014-springmaid-splash-10k-age-group.html
Submitted by Rush 8/23/2014 1408829261
The Monday following the 16 mile AT run, I did a morning run up Sunset. My knee flared badly. I barely made the 4.2 mile loop. The next day, my left knee was visibly swollen and very sore during any weight bearing. I'm nearing the end of my second week off. I've been icing, wearing a compression sleeve, I took Aleve every day last week, and did not stand up at work. My knee was very sore during walking, particularly uphill. This week, it's calmed down quite a bit. Today is the first day that I have no noticeable pain when walking. There is still a bit of soreness if I torque the knee the slightest bit. I'm not 100% sure, but I think I damaged the meniscus, though sometimes the Medial Collateral ligament is sore as well. Will probably hold off next week or until I have 0 pain. Sigh.
Submitted by Rush 7/24/2014 1406225730
After the Rhodo 10K, I took a week off to let my body rest. I picked things back up last week with and easy 10 out Pensacola Rd on Saturday, and 13 on the A.T. (Sams Gap to Round Bald & back) last Sunday. Saw two deer on the A.T. This week, I logged 48 miles (a big bump, I know, but I've got the mileage in my legs this year), culminating in a 16 mile run on the A.T. today. Compared to the smothering humidity of last week (Hills Like Wet Elephants), this week has been unseasonably cool with very low humidity, so I've been taking advantage. Ran a solid tempo run last night from C.R.P out along Hwy 19, and back, soaking in the river after. Few things feel better after a hard tempo than soaking the legs in the Cane River. Today, got up and did Sams Gap out to the Bald Mountain shelter (16mi) at a pretty low intensity pace (14:05). No deer this trip but lots of birds and plenty of day hikers out enjoying glorious weather.
I tweaked my left knee at the end of the Rhodo 10k and it's been sore, stiff, and swollen off and on this week. I've iced it twice. Nothing major but it's not healing up, despite taking the week off.
Our Blue Ridge Relay team is running together this week as we start to plan our September race.
Submitted by Rush 7/6/2014 1404674809
This is a race that I mean to run every year, and each year I let it slip by. Not this time. My friend Ken Miller wrote and asked if I was going and offered to drive so I registered Thursday night. Checking the map and the elevation profile, I was pleased to see that this was a very non-Asheville race; no lung busting climbs. Having lived briefly, and worked for several years, in Bakersville, I looked forward to visiting again. In addition, I learned that the race is the Road Runners Club of America North Carolina 10K Championship. Cool!
The morning was clear and very warm, but as they say about this time of year in the mountains, 'If you don't like the weather, wait around for 15 minutes.' We picked up race packets at the Gouge Elementary school gym, and took a warm up jog around town. At the start, we lingered in the shadows as long as we could. Ken mentioned that he's generally quite a bit faster in the winter months. I knew the temps were pushing my effective limit as well. I figured the run out Cane Creek Rd would have some tree canopy, but I couldn't be sure.
The race starts right in the middle of HWY 226 near the Dollar store. A few words from the RD, a brief prayer from a local minister, and the mayor fired the starting gun. I made sure my watch was ready today and I had thought to keep the first mile around 7:55 a mile but the 7:30 we were running felt right; not stressful at all. The first mile makes a left-handed loop back to the start with one small hill before passing Bowman Middle School (I remember traveling there to play 7th/8th grade football). Felt kind of sorry for some school kids who were out handing out water at mile 1, as no one was taking. They looked so earnest. Maybe some of the runners behind us partook. Back at the starting area, we head back up HWY 226, but make a right on Hemlock (I used to work at DSS there but the buildings were flood damaged). A slight rise at the end of Hemlock feeds the runners onto Cane Creek road for the bulk of the running. I was happy to notice more clouds in the sky as we were keeping the pace between 7:30 and 7:45 on the rolling road. Ken and I were running this stretch together, trading off leading and not really pressing, but picking off the occasional runner. I took some water around mile three as the day was still warm. As we approached the left hand turn onto Green Young Cemetery Road (mouthful) we started seeing the lead runners who'd made the turn. They were flying.
The weather had turned cloudy and I was a happy camper. A cool gust of wind told me we might be getting wet on the return. The out is primarily a very gentle uphill with a slightly steeper quarter mile up to the turnaround. I'd seen the elevation profile and planned to really try and hammer the last 2.6. Around this time I pulled slightly ahead of Ken and didn't see him again until the finish. Time to run with courage. I accelerated gradually, not wanting to go too early, picking off runners one by one to the finish. Mile 5 went by in 7:20. I ran mile 6 in 7:14. The rain started in mile five and got steadily harder. When I saw the guy pointing out the turn back to the school I ran the last 150m as hard as I could to the finish, crossing in 47:09 for a new PR. I had some GI discomfort in the last mile so I ran straight to the restroom and didn't see Ken come in.
The drizzle kept up as we re hydrated and feasted on pancakes, bacon, and orange juice. The RD called everyone to the gym for awards and drawings. I won the Men 45-49 and I was really happy when he called Ken's name for 2nd in our group. I told him I felt kind of bad, that I jumped in at the last minute (literally) at his suggestion, then I bumped him down to second. Ken was gracious and said he ran what he could on the day. A well run race over a pretty fast course. Will run this one again.
Splits (per Garmin): 7:29, 7:28, 7:46, 7:56, 7:20, 7:13, 1:56 (6:45 pace) for 7:36 overall
Nutrition: Nothing but carbs on Friday and hydrated all day.
Raceday: Honey on one piece of bread and 10oz of Gatorade at 6:00. Tylenol and 200mg caffiene 1hr prior to start. Hammer mocha gel 20 mins prior to start. Water at mile 3. This seemed just about perfect for an 8:30 10K
What went right:
What could have gone better:
Link: http://s441362746.onlinehome.us/raceevent/htmlReports/Rhod_201400520_1_AgeGroup.htm
Submitted by Rush 6/21/2014 1403387257
A new year and a new race. The Citizen Times got out of the race business so Julian Smith, who is the RD of the Cooper Bridge race in Charleston, SC brought a new Half and 10K race to AVL. The course..wow, the course is a beast. Harder, IMHO, than the old Cit Times layout.
I put a lot of planning and training into this race, guided primarily by Matt Fitzgerald's The New Rules of Marathon and Half-Marathon Nutrition. I had planned to start conservatively, around 8:30 and see where I was after the Montford loop. My race started rocky as my watch could not connect to the gps sats while on Church Street. In fact, the damn thing didn't connect until I was halfway to WT Weaver. So what had been a very relaxed morning turned into an aggravated first mile. In addition to my watch, I dropped gels...twice while on Broadway. I love my Brooks shorts, but the pockets are too small to hold two full-size gels each. I was carrying three Huma Strawberry and one GU chocolate. So, that was frustrating. With gels in each hand, I climbed up through UNCA, thankful that I could finally monitor my pace.
I made it up Campus View without walking, and cruised down Lookout careful not to push too hard as I tend to cramp on the downhills. Said hello to Sgt. Mike Dykes of the WVL PD at the intersection with Riverside. Cruised along the river, trying to stay between 8:10-8:20. Feeling strong. Up Hill street nice and steady into the long climb up Courtland, just trying to stay relaxed. Big bump and sharp left hand turn onto Pearson and some much needed flat/downhill grade. I'd run this section twice and found the Westover loop not so daunting today. Running up Montford Ave, I was reminding myself that I was past the halfway, but to wait until I hit the bottom of Hill Street before I tried to pick it up. Coming down Hill, I got the first twinges in my hamstrings. I just don't know what to do about the cramping. I've been reading that cramping is not related to dehydration or electrolyte depletion, but rather muscle exertion. For me, I'm very prone to cramp after a steep uphill transitions quickly to a steep downhill. So, lots of deep breathing and holding back cruising down Hill St. Reaching the river grade again, I felt ok and picked up the pace some over the flat to rolling road. Turning at Lyman with less than 3 to go, my bladder was getting uncomfortable. I weighed just pushing through against the surge I generally get when I empty so I took a 20 second break and watered some weeds, then took off back up Depot St. (TMI, sorry).
The left onto Livingston brings another stretch into downhill and I was just willing myself not to cramp. I was hoping to really push on S. French Broad but that is a LONG, steep uphill. Luckily, we didn't have to scale the worst part of Blanton, and continued up SFB before turning onto Phifer and winding our way back to SFB just before Hilliard. Ah, Hilliard. A series of ski moguls just before the finish; up down, up down, up down, then left onto Church. Man, Church is steep..the finish line waaaaay up there. Pushed as hard as I could and crossed at 1:49:55. Whew!
I was wiped. Done. My legs were twitching like crazy. Some kid handed me a bottle of water as I got out of the way of the other runners. I knew this would not be a PR race. I didn't think I could run 1:45 on this course. Per tradition, I had written down a time, 1:54, on my whiteboard as I left work Friday evening, so I was pleased with 1:49-high.
What Went Right:
RD Feedback
Nutrition
Link: http://results.chronotrack.com/event/results/event/event-9070?lc=en
Submitted by Rush 6/7/2014 1402167836
Came into this race healthy and with a lot more trail running under my belt, which I think has pros and cons. The pros: I've spent a lot more time on BIG hills. The cons: my overall pace on the trail is slower than on the roads. I've spent more time running for just pure enjoyment, at more comfortable paces, than I have really training to simulate race conditions. That showed some today.
Got to the Cradle of Forestry about an hour before the race start. Picked up my bib and did real easy 2 mile jog followed by some dynamic loosening and ate a Hammer Expresso gel. Maybe 10 mins before the start I did a couple of strides up a dirt road. The morning was clear and cool and 130+ runners gathered for the start. A few thank you's by the RD, a few instructions to the runners, a shotgun blast, and we were off!
I wanted to take this race out easy. I'd been thinking easy like 9:30 to the mountain, get up and over the best I could, then really kick the back as hard as I could go. Note: the Garmin 410 was was off again. It measured the course at 17:59 so likewise, the splits are off too. Kept repeating "run calm" the first several miles. I'd tagged along behind 5-6 runners who were moving a little faster than I wanted, so I backed off, let them go and thought to myself, "I'll see you guys on the mountain" (and I did!). Didn't carry any hydration, just relied on the aid stations and felt good (pee was nice and light yellow at the end) I was maybe too well hydrated as I stopped to pee twice during the race. I was eating a gel every 30 minutes, alternating between caffeinated and non-caffeinated. Unfortunately, my legs felt tight and twitchy from the start. Odd how some days the legs feel really strong and full of pop, and other days, well, they just feel different. Felt very familiar and great to be back on this trail; back in this race.
Passed the mile 3 marker, did some quick math and figured I was closer to 9:00 so I tried to back off a little more. Was very cautious on all the footbridges. At the main stream crossing, the creek was much lower than last year. There was no safety rope and enough well placed rocks to almost make it across with dry feet. The icy water was a real shock this year as last year, we'd already run through miles and miles of standing water. At the 2nd aid station, about 5.5 on the out, you run right right through this little tent camping area. There were a lot of bewildered campers wondering what the hell was happening as they were just waking up. At that point, the race turns onto the rolling gravel roads for 2+ miles. Still trying to run calm, relaxed, and focused on good form. Talked briefly with a guy who'd also run last year's race. He has Mercury's wings tattooed on his ankles. Let he and his girl go. (caught/passed them on the mtn). Around mile 8 the trail picks back up and you start the climb.
I knew what to expect. I ran as much as I could without killing myself, power walked the rest. Caught and passed 6-7 people on the way to the big overlook. I opted not to stop for a photo and headed on telling myself it was time to run confident, to trust my training and start to pick up the pace some. I was all alone. No one on my heels and no one in sight. Pushed the short saddle and really tugged myself up/over the next peak. Felt very much at home as I do this kind of running/power hiking alot on the A.T. Ran quick and cautious down the long descent. No snags. No slips. No trips. After 10+ minutes of downhill I caught sight of another runner ahead of me. Fuel for the fire. I caught and ran behind a single female runner until we got back onto the gravel road. Leaving her behind, I could see a single male and then beyond him, another single woman runner. I set about reeling both of them in over the long rolling uphills. Caught and passed another solo female and could see two guys a long way up ahead and focused on them. Aaron Saft was out for a morning jog and high fived me and wished me "Top of the morning!" (such a cool guy and I wondered if the 2:10 he ran last year would stand. It did.). Caught the pair of guys at the aid station at the little tent camping area.
As I was passing them, one of the guys called out, "Hey, are you 50?" "No", I replied and took off down the single track. I heard the other guy ask, "Why'd you ask if he was 50?" "Because if he was, I'd have to chase him. Nah, he's too good looking to be 50." (not making this up). Ran a long time on this single track not seeing anyone. Finally, I saw a couple in their 20's ahead of me. Ran behind them for half a mile or so until I found a wide enough space and passed them. Back to running solo. Around mile 15 the trail is ALL roots. Roots, roots, roots. Combined with several long stretches of boardwalk my feet really started to get sore. I had grabbed an extra gel at the last aid station, a HUMA chia/strawberry mix. I really liked it. It was very easy to swallow. I was really trying to push, telling myself to run with courage. Reminding myself that you're capable of more than what you think you are. Acknowledging that this was the low point in the race and that I would get through it. Despite this, I started to slow. My legs just couldn't keep turning over. Walked a couple of the short uphills. Saw one more solo guy ahead and was able to close him down. Around mile 17 I could see a youngish woman ahead of me. I made one push and got to within maybe 40 meters, but either she heard me and really pushed or I just couldn't go any harder (probably the latter). I heard a roar way off across the woods to my left and knew I was within a mile. I told myself, "C'mon, a mile of mostly flat running. Leave it all out here.", and pushed as hard as I could across Pink Beds. Came to the clearing and knew I only had about 800 meters. Pushed as hard as I could to the finish. Crossed in 3:00:52. No one had passed me since crossing the mountain.
Back around mile 14 or so I had started to do the math in my head and realized I probably wasn't going to beat my time from last year (2:57). I just could not figure out where those minutes went. I think I stopped to pee once last year. I felt like I made it up and over the mtn faster this year. I know I went out faster last year and I guess that's the difference. In 2013, I'd run the Hot Choc 10K in January, the Biltmore Marathon in March, won my age group at the DuPont Half in April. This year, I've run the Hot Choc and the DuPont 12K in March. So, I came into this race last year with more racing miles. Looking at my logs, I'd run 517 miles coming into May. This year, I've run 477. Forty less miles. Taking most of last November and December off for my hip has still got me in a bit of a hole. That's ok. I've loved my long weekend runs on the A.T. Watching the forest wake up from winter. The steady progression of dull browns and grays to vibrant greens, violets, yellows and pinks. I wouldn't trade the sound of the woodpeckers or chasing that deer that refused to leave the trail; her white tail dancing like a fairy as she bounded ahead of me. I've met people giving their time, energy, and resources to support the through hikers, restoring a bit of my faith in humanity's basic goodness.
I wonder if I should just ditch the watch (the gps is crap in the woods anyway). I ran today focused on a number, a time I'd run last year. It makes me ask, "Why do I want to race?" "To measure myself.", is my only reply. To find those moments of grace. To endure. To overcome. To fail and find meaning in the failure. To run among others who love to run. To accept what the day, the weather, my body and mind, have to give. To be fully focused for a time, with no other distractions, my only responsibility being to take one more step. I race because I am alive.
Link: http://rightontimeproductions.blogspot.com/2014/05/2014-cradle-to-grave-30k-age-group.html
Submitted by Rush 5/18/2014 1400436122
follow along
