Tuesday, September 27, 2022

Into the Darkness 4 Mile Night Trail Run - the beginning





I was fortunate to run the first Hellgate 100k back in 2003 and this event is what motivated us to put on the Into the Darkness event, to give people a taste of racing at night.  I still remember that night 19 years ago.  It was a full moon and you could see for miles.  Not only were the other runner's headlamps visible in all directions but you could see the hanging glow sticks that were a loooong distance away, across the different hills and valleys of the course.

It was wild to see a glimpse of where we would be, long before we got there.  So why not share this experience with others in a race and a distance, anyone could enjoy.  This was our first Mountain Junkies LLC created event, with 50 runners participating in the Into the Darkness run on October 27th 2007.  

The courses have changed quite a bit over the years depending on our headquarters and number of entrants and state of the park and, the park has changed many times and dramatically since 2007.    
  • The first few years, the race started at the entrance gate, ran to the beginner trail and finished in the courtyard between the Welcome and Visitors Center.
  • As the race grew, we had to reverse the course to make sure runners had adequate time to get spread out before hitting the trail.  
    • These were the years of running down the sketchy, gravel rutted out, Salem Turnpike.  
    • We moved a lot of gravel during these years, trying to "improve" the ruts and potholes to minimize the danger.  
    • The race ended in front of the Brugh Tavern, maybe the best finish line area we've had for the race.    
    • The race topped out at 513 finishers in 2012.  Whoa!  Thankfully we started chip timing the event in 2011.  
  • We moved to our current location in 2016, at / behind the camp store and the course has been relatively the same since.  
Come on and join us on October 22, 2022 - https://runsignup.com/Race/VA/Roanoke/IntotheDarkness

Wednesday, June 29, 2022

My Dramatic Leadup to the 2022 Wester States 100 Miler

You ever feel like your arch is going to rip apart during a run?  Well that's where I was at mile 18 of the 2022 Blue Ridge Marathon....   Not the Western States leadup I had planned.

We started ultra running in 2002 and the thought of doing a 100 was nowhere to be found.  Fast forward to 2015, a couple “life” variables come up, you’re turning 40, so what the heck, let’s do the Beast Series. 

After finishing the Grindstone 100 I decided to enter the Western States lottery for the first time and the attitude from that point on was to continue to qualify for both Western States and Hardrock until I was no longer interested. 

My Qualifiers for the 2022 Western States;

2016 - Grindstone 100 - 2015

2017 - Hellgate 100k - 2016

2018 - Bighorn 100 - 2017

2019 - Vermont 100 - 2018 

2020 - Covid Cancelled

2021 - Bighorn 100 - 2019

2022 - Laurel Highlands 70.5 - 2019

32 Tickets got me in to the race

The Drama
The Late Summer and Fall of 2021 saw 7 races (3-50ks, 1-marathon, 1-28k, and 2-VKs) and Covid in the span of 11 weeks.  You can see the details here - http://mountainjunkies.blogspot.com/2021/07/2021-year-of-bad-ideas-with-good-intent.html
That brings us up to date, to 2022 and focusing on putting those 7 years to good use.  I started the year’s activities, in early January, with the Choas 50k, finishing up my second year or a running streak and feeling fit and ready to build up towards June.  Somewhere, shortly after this, a long term mild issue of some heel pain started to flare up, I strained the opposite calf, ran the Terrapin Half with Gina, and continued to try to train for WS.

The Crossroads
The Blue Ridge Marathon fit in to my plan as I figured Mtn Road running with punishing descents would help prepare for the downhill nature of the WS and running the road would be less of an issue for my foot.  Let’s just say the BRM didn’t go as planned, my left quad was shot early due to the offloading of pressure of my right foot, my legs were cooked by Avenham, and right after the top of Peakwood, as you descend before the steep climb up West Ridge, my PF felt like it was going to tear in half (no exaggerating).  I got to the top of Peakwood, where Gina and Kathleen were waiting for me and decided that I was done, I’m pretty sure my words were, “I think I’m going to pull the plug.”

10 Week Countdown and plan to WS100 – Outlook bleak but possible
- No running until my heal doesn’t hurt
- Increase aerobic training volume each week
Training Log
     Week 1 – spin bike, road bike, mtn bike
     Week 2 – only slightly better, added in some weight bearing work, elliptical and stepmill
     Week 3 – spin bike, road bike, elliptical and stepmill
     Week 4 – felt comfortable enough to test things out and was able to get in a few runs without pain – 6.5 miles of running
     Week 5 – running, spin bike, road bike, elliptical and stepmill – 34 miles running
     Week 6 – running, spin bike – 53 miles running
     Week 7 – running, spin bike – 54 miles running
     Week 8 – running, spin bike – 68 miles running
     Week 9 – running, spin bike – 48 miles running
    Week 10 – running – 32 miles
My foot feels good and ready to go. 

Thursday, June 2, 2022

My Path to Western States

My Qualifiers for Wester States;

2016 - Grindstone 100 - 2015

2017 - Hellgate 100k - 2016

2018 - Bighorn 100 - 2017

2019 - Vermont 100 - 2018 

2020 - Covid Cancelled

2021 - Bighorn 100 - 2019

2022 - Laurel Highlands 70.5 - 2019

32 Tickets got me in to WS 100 2022

Monday, December 20, 2021

Chaos Mtn 50k - a Streak Celebration

 Unbeknownst to Justin Bower, he created an event to celebrate my running streak.  

- Did he know about my streak?  Not a chance

- Did he care?  Doubtful

On 1/17/20 I headed up to Fairfax Virginia and attended a www.therunningclinic.com seminar.  During that seminar one of the things that we learned about running and injury prevention was that, the more days you run the less likely you are to be injured.  That's not to say you should engage in a running streak, it just means that if you are going to run 30 miles in a week, you are better off running those miles over 5 or 6 days than 3, that a more regular load/stress on the body is better than periodic stress.  I took this as an opportunity to start a streak.  

My running buddy, James Decker, had run 32 days in a row, so I wondered how many I could do.  The most days I've run in a row, tend to be around a vacation, when we adventure and explore new areas.  This would maybe be 10 or so days in a row, at most 12.   By no means a steak. 

I remembered a Jeff Roes article on www.irunfar.com disscussing his running streak attempt.  Until I started mine, I just assumed it would end in a similar fashion as Jeff's.  But then there was Covid and more stress and uncertainty.  There was a drive to keep the streak going, something to focus on and something in my control.  Somehow, running, less races, and a streak put me at being able to get 3000 miles in 2020 (probably the only time I'll reach this level).  I did the math in early December and noted that by running an extra a bit over 300 miles for the month, or what would amount to, 10 miles a week, I could hit the 3000 mile mark (about 400 more than any other year).  So I put in the time and finished up with 3013.

My streak rules are;
- at least 2 miles
- have to be outdoors
- under 14 minute pace.  This is for the post ultra shuffle to count as a run.

In just under another month I should hit the 2 year mark.  I plan to run the Chaos Mtn 50k again as a "celebration" of the streak.  I have no predetermined mark I want to hit.  I'm mainly going until I feel like it's "time" to quit.  At this point I'm interested in what will be the thing that makes me stop.

This Fall had some hurdles that I thought might end things.  The schedule ended up having 7 races, plus covid, in 12 weeks;
7/24/21 - Catherine's 50k
8/14/21 - Jarmans 50k
8/14 - 8/24 Covid
9/3 & 9/4 - The Rut VK and 28k
10/1 & 10/2 - The Broken Arrow VK and 50k
10/11/21 - The Boston Marathon

Although some performance suffered in there, the races went well and made for an unforgettable end to the racing year.   I don't recommend running a mountainous VK and 28k 2 weeks after covid or the Boston Marathon 9 days after a mountainous 50k, but if you do, do it in the Fall!

What will end the streak?  

Monday, July 26, 2021

Catherine's Furnace 50k

Race #1 of the "West" and Wild, Fall preparation was this past weekend.  On 7/23/21 James and I left for Rocktown (Harrisonburg) in preparation of the 7/24/21 Catherine's Furnace Fat Ass 50k, between New Market and Luray.  

Fat Ass events have certain qualities;

- Zero or minimal entry fees
- No shirt
- No awards
- Minimal Aid
- A range of zero Course Markings to fully marked course

See all the race details here.  The Course is a lollipop loop with a common 10 mile section out and back and an 8 mile loop section in the middle, 3 big climbs with a total of 5700ft of climbing.    

The goal was to use this as a training race and to enjoy time on new to me trails.  It was going to be a hot and humid day so I wasn't sure what to expect in regards to performance.  

The race started out with a mile or so of rocky runnable terrain.


As we got in to the long 1600ft climb up to Bird Knob I fell in with a group of 6 and just followed. 

Bird Knob was a McAfee's Knob style rocky overlook looking over New Market. 


We ran the ridge for awhile before dropping down to the first aid station.  This ridge was similar to Tinker Cliffs.  It was runnable with large embedded rocks and a trail covered in pine needles.  

I opted to pass by the first aid station, thinking I would be fine until AS 2.  I felt fine now but I'm pretty sure I should have been drinking more.  

From there, it was some very rocky and technical trail up to the second ridge, on the infamous Purple Trail




and then a steep rocky descent leading to more runnable terrain to the second aid station at Catherine's Furnace.

I topped off with water and was on my way pretty quickly.  From here we had a 2.5 mile run, gradually climbing on a gravel road.  

Next was AS 3 where again I opted to not take any water and roll on through.  Probably another bad idea.  Side note, you ever see that SNL skit, "Bad Idea Jeans"

We were now on the Morgan Run Trail.  This was a rocky trail that went straight up the Hollow, meandering over rocks and trees, across streams, through muddy sections with logs in them to help provide footing, through a former controlled burn area that ultimately led to an overgrown Forest Service Road.  Along this road  I started to get the first cramps of the day, at about mile 16.  At AS 4 we came to another gravel road that descended back to Catherine's Furnace and AS 5.

I topped off my water and resupplied my food for the return trip to the finish.  From Catherine's we were going to retrace our steps back up the 3.2 miles and 1600ft to the top of the Purple Trail climb.  Anyone who's been here before will remember the Purple Trail.  Just ask them about it.  

This was a slow slow hike up to the top, in the heat of the day, while nursing some cramps.  Finally to the top and now one half mile loose rocky section back to AS 6.  Here I topped off my water and removed my left shoe to remove a few pebbles and then was on my way back to Bird Knob and the final 4.5 miles to the finish.  Trying to take a shoe off while dealing with cramps takes some patience.  It's not an easy or fun process.

Different than the beginning of the race, we skirted around the Bird Knob Trail, staying on the Orange Trail.  This looked to be an old Forest Service Road lined with mountain laurel and about 10 of these large anthills.  This whole section of trail was covered with ants doing their thing.  


From here it was a 4 mile rocky technical descent to the finish.  My toes had been pretty beat up and the soles of my feet were pretty bruised up, so I limped my way to the finish in around 6:20 and getting the coveted CFA-50k sticker.  


Thursday, July 22, 2021

2021 the year of bad ideas with good intent

2020 had a few events that we were signed up for, get crammed into a small block of weekends.

The 2021 Summer and Fall race plan is as follows. 

Training races/runs to lead up to the big events;
7/24/21 - James Decker and I are running the Catherine's Furnace 50k put on by the VHTRC (Virginia Happy Trails Running Club)
8/14/21 - Gina and I are headed to Crozet to run the infamous JIM (Jarman's Invitational Marathon).
Update to this - we ended up getting Covid during or immediately after this race and had two weeks until the Rut.

The Big Events;
Back in 2017 we headed out to Montana to run the The Rut Mtn Runs VK & 50k.  In the 3 days of events, only the Saturday 28k got to the top of Lone Peak.  The Vertical Kilometer was shortened due to wind and the 50k was shortened due to ice and snow.  A good size group of us are doing one or more of the races.  When signing up this time, Jonathan Adcock and I did what sane trail runners do, we signed up for all three races so that we could almost guarantee getting to the top, in one or all of the races.  

9/3/21 - The Rut Mtn Runs Vertical Kilometer
9/4/21 - The Rut Mtn Runs 28k
9/5/21 - The Rut Mtn Runs 50k - I opted not to do this

Then we head to Lake Tahoe to try and tame the Broken Arrow Skyrace.  This was supposed to be a June race, but California was one of the most strict states with their Covid guidance, and it got postponed to October.  

10/1/21 - The Broken Arrow Vertical Kilometer
10/2/21 - The Broken Arrow 52k

And, finally, 9 days later I made it into the 125th Boston Marathon.  I'm not really excited to run another marathon to qualify for the 2022 event, so I'm headed there to experience the Covid postponed reduced field event.  If I could have my way I'm hoping for 3 things;
- that I survive the aforementioned races without injury
- that I enjoy the race this time. 2018 was a complete mess due to the weather.  It was more of a "let's get this thing done" rather than an enjoyable race.
- and I run another qualifying event of 3:15 or better (3:20 is my qualifying time and the 5 minutes is the extra time I'd probably need to get in). 

Tuesday, February 11, 2020

Running History - Present to Past

2020 Plan
09/4/20, 9/5/20 & 9/6/20 - The Rut Vertical Kilometer, 28k and 50k (2)
06/19/20 & 6/20/20 - Broken Arrow Skyrace Vertical Kilometer and 50k - Canceled
04/18/20 - Blue Ridge Marathon (3) - Canceled
03/21/20 - Terrapin Half Marathon (4) Ran this as a Virtual Race - 2:06:46

2019
57 Ultras (34 50k, 4 40M, 10 50M, 5 100k, 4 100M) & 5 Marathons
12/14/19 - Hellgate 100k (5) 14:26:20
11/16/19 - Richmond Marathon (2) BQ in 3:09:41
06/18/19 - Bighorn 100M (2) 30:34:31
04/14/19 - Bull Run Run 50M 9:51:46 and 18th place
03/23/19 - Terrapin Half Marathon (3) 1st Master
02/16/19 - Holiday Lake 50k (10) 4:59:35 10th Male Overall

2018
11/03/18 - Mountain Masochist 50M (3) Pacing 11:49
07/21/18 - Vermont 100M 19:16
06/23/18 - San Juan Solstice 50M (3) 12:03
04/13/18 - Boston Marathon 3:06:20
02/17/18 - Holiday Lake 50k (9) 4:35:29 12th and 1st Master

2017
09/01/17 - Iron Mountain 30M (4) 4:45:41 4th Place
07/18/17 - Laugavegur Marathon 55k (Iceland) 6:01:05 41st
06/17/17 - Bighorn 100M 26:40:27 19th
04/22/17 - Blue Ridge Marathon (2) 3:27:01 8th
04/01/17 - Dam 5k - 1st Overall
03/18/17 - Terrapin Half Marathon (2) 1:59:57 1st Overall
02/11/17 - Holiday Lake 50k (8) 4:26:14

2016 - This was the year after the Beast Series and I wanted to do some different things with a focus on "less is more."  The BRM and trying to go for a BQ were high on the list.  
12/10/16 - Hellgate 100k (4) 13:04:45 1st Master
11/12/16 - Richmond 3:03:42
09/02/16 & 9/4/16 - The Rut VK and 50k 5:14:43
06/18/16 - Highland Sky 40M (2) 7:17 9th Overall
04/16/16 - Blue Ridge Marathon 3:17:28 8th overall
09/19/16 - Terrapin Half Marathon 1:57:59 1st Overall

2015 The Beast Series Year
12/12/15 - Hellgate 100k (3) 13:23:47
11/08/15 - Mountain Masochist 50M (2) 9:00:50
10/09/15 - Grindstone 100M 23:17 10th Overall
09/05/15 - Iron Mountain 50M 8:38:15 6th Overall
06/27/15 - San Juan Solstice 50M (2) 13:04
04/25/15 - Promise Land 50k (6) 5:45:55
03/21/15 - Terrapin Mtn 50k 5:03:32
02/14/15 - Holiday Lake 50k (7) 4:35:46

2014
8/30/14 - Iron Mountain 30M (3) 4:45:56 2nd Overall
7/19/14 - Tahoe 50M 9:57:16 9th Overall
6/14/14 - Highland Sky 40M 7:32:01 15th Overall
4/26/14 - Promise Land 50k (5) 5:37:53

2013
8/31/13 - Iron Mountain 30M (2) 4:49:36 5th Overall
7/27/13 - Catoctin 50k (4) 6:08:48
6/22/13 - San Juan Solstice 50M 12:27:20
2/02/13 - Uwharrie 40M (2) 7:14:22 8th Overall
1/12/13 - Willis River 50k (2) 4:35:24 2nd Overall

2012
12/08/12 - Hellgate 100k (2) 12:29:53 11th Overall
09/01/12 - Iron Mountain 30M 4:34:39 3rd Overall
06/23/12 - Eastern Divide 50k 4:38:38 3rd Overall
02/04/12 - Uwharrie 40M 7:22:29 9th Overall
01/14/12 - Willis River 50k (2) 4:38:58 1st Overall

2011
10/12/11 - Richmond Half Marathon 1:27:12
07/30/11 - Catoctin 50k 6:23 (3) 10th Overall
02/12/11 - Holiday Lake 50k (6) 4:33:16 16th Overall
01/15/11 - Swinging Bridge 35k (2) 2:52 3rd Overall

2010
11/20/10 - Outback Scramble (2) 6th Overall
10/09/10 - Deep Hollow Half Marathon (2) 1:49:12 6th Overall
08/28/10 - USATF 10k Trail Championship
07/30/10 - Catoctin 50k (2) 7:17
05/28/10 - Rock 2 Rock 10k - Straight up and then straight down the mtn
04/24/10 - Promise Land 50k (5) 5:41:26 - first time under 6 hours
02/13/10 - Holiday Lake 50k (5) 5:37 Snow year
01/16/10 - Swinging Bridge 50k 5:03:10 4th Place
01/02/10 - Frozen Sasquatch 25k 2:19 2nd Overall

2009
11/21/09 - Outback Scramble
11/14/09 - Pack it out Half Marathon 1:49:10
10/17/09 - Deep Hollow Half Marathon 1:56:58 7th Overall
05/25/09 - Bolder Boulder 10k
04/25/09 - Promise Land 50k (4) 6:18:15
02/14/09 - Holiday Lake 50k (4) 5:04:04 - trying hard to go sub 5
01/17/09 - Swinging Bridge 35k

2007
04/27/07 - Promise Land 50k (3) 6:07:26

2005
03/26/05 - Bel Monte Endurance 50k 6:02

2004
02/14/04 - Holiday Lake 50k (3) 5:31:31

2003
12/13/03 - Hellgate 100k 14:52 9th Overall
10/18/03 - Mountain Masochist 50M 9:18
08/09/03 - Catoctin 50k 5:59:20
04/26/03 - Promise Land 50k (2) 6:16:32
02/15/03 - Holiday Lake 50k (2) 5:53 Extreme Mud Year

2002
11/23/02 - JFK 50M 9:34:01
09/28/02 - Beech Mountain Madness 50k 6:23
06/02/02 - Biltmore 15k 1:10:56
04/27/02 - Promise Land 50k 6:32
02/16/02 - Holiday Lake 50 5:28:23

Wednesday, January 1, 2020

2019 Fitness Summary

After focusing on an average of 50 miles/week last year I decided to just run and let my fitness and health in charge of my training.  I see a lot of people get in trouble with putting a goal or race in front of their fitness and health and it almost always ends in disappointment. 

General Stats
Running - 2301 miles
Mtn Biking - 90 miles
Road Cycling - 1051
13 weeks of 50 miles or more
16 weeks of speed work leading up to the Richmond Marathon

Races;
02/16/19 Holiday Lake 50k - 5:59:35 - 10th Male
03/23/19 Terrapin Half Marathon - 2:08:20 - 5th and 1st Master
04/13/19 Bull Run Run 50 Miler - 9:51:46 
06/18/19 Bighorn 100 Miler - 30:34:31
11/16/19 Richmond Marathon - 3:09:43 - BQ accomplished
12/14/19 Hellgate 100k - 14:26:20 - 5th time Eagle Trophy and WS qualifier means no mandatory 100s in 2020
Roughly 290 miles of race miles which is 12.6% of my mileage for the year.
Following Holiday Lake I've battled a couple bio-mechanical issues.  I never felt great this year and am looking to work some of these out in 2020.  Always work to be done

2020 Plan - Vert, lots of vert
Terrapin Half Marathon in March
Broken Arrow VK and 50k races in June
The Rut Mtn Runs VK, 28k and 50k in September

Already thinking about 2021
Boston Marathon
100 miler that is a Hardrock qualifier

Tuesday, September 24, 2019

10 Years of Holiday Lake

Holiday Lake #1
The year was 2002;
  •      I was 26 and I'd started running 6 months prior
  •      it was 3 months after my first race, the Jingle Bell 5k
  •      I was training with a guy that had done some ultras so I figured I could do some ultras
  •      a GPS watch didn't exist, we had to rely on things called Horton Miles
  •      LED lights didn't exist (anybody remember the Petzl Zoom or running with a mini Mag?)
  •      Handheld bottles didn't exist unless you made one yourself
  •      Waistpacks with a bottle were common
  •      It was a different time....

I don't remember much about that first Holiday Lake 50k, but I remember it ran around the lake opposite of what it does today, counter clockwise to start, and then returned clockwise.  The weather was cold, the footing good and I followed the wise ultra adage of "hike the hills and run the flats and downs."  My legs were tired, I was thrilled to finish, and within a second of crossing the finish line my legs seized up, as if I had no knee joints.  I was 48th in 5:28.23.  Fun Fact - I still have the long sleeve Patagonia finishers shirt and it is still in great condition.
Lesson #1 - The brain controls the physical body.  The thing between your ears can lead you to amazing things or it can stop you well before your time is due.  The guy that ran across the finish line was the same guy that couldn't bend his knees after the finish.  The only difference is that the mind knew the race was over.  
Holiday Lake #2 - 2003
In 2003 it was a different Holiday Lake.  The weather was poor; rain and sleet on top of some snow and a gradual thaw that saw the course become mud ++.  I had never seen so much mud.  This race was actually easier physically but the poor conditions made it a mental challenge.  I was able to run more sections than in 2003 but ended up 30 minutes slower for a 42nd place and 5:53.
Lesson #2 - Running slower, staying more aerobic, causes less muscle soreness.   
Holiday Lake #3 - 2004
In 2004 I went in hoping for a PR.  That's one of the problems of racing.  You always want to improve and in this case it was proving that I was both smarter and more fit than the guy that ran his first 50k six months after starting to run.   This race started out as planned, but at around mile 12 I started to have what I like to call the "bubblin' crude."  This went on until mile 28.  The GI system just wasn't interested in being on my team.  I think I headed into the woods 3 or 4 times, a couple of these trips got me wrapped up in briers and locust thorns.  I thought I might have a chance at "best blood" an honor Dr. Horton gives out to the bloodiest finisher.  I was in the best blood lead until someone else easily bumped me out of first place.  They had chaffed their privates and had visible blood on the front of their shorts (winner, winner).  This day ended with a time of 5:31:31

Holiday Lake #4 - 2009
For a lot of different reasons I went on a Holiday Lake hiatus and skipped a few years only to return on Valentines Day 2009.  Once again I was hoping to go below 5 hours.  This year the course was changed to what it is today.  I felt like I was in good shape but fell off pace and bonked a bit in the middle sections.  Regained composure towards the end but was unable to go under 5 and ended in 5:04:04.  This was the best I could have done on this day.

Holiday Lake #5 - 2010
In 2010 I was in the best shape of any of my other Holiday Lake runs and felt like I was in sub 5 shape.  Mother nature isn't a variable you can plan for and this year the Holiday Lake course was covered in 4-6 inches of snow.  Snow that was almost frozen enough to stay on top of, but with each foot step, the crust on top would cave in right as I was pushing off.  Dr. Horton extended the time cuts due to the conditions.  I was doing pretty well to the turnaround but started falling off pace on the 2nd half.  The snow and extra effort needed to get through it really took a toll and created more fatigue than expected.  Finished worn out in 5:37:00.

Holiday Lake #6 - 2011
This year would be the year of a sub 5 hour finish.  Returning in 2011 I was at a totally different level of fitness than previous years and was focused on a best case scenario of 4:30 and worst case of 4:59.59.  I was running high 30's and some 40 mile weeks.  I had planned to do the Willis River 50k in early January but rolled my ankle during the race and decided to stop at the 35k finish line.  This may have been a blessing in disguise and helped me come in to Holiday Lake less fatigued.
I came into the halfway point of Holiday Lake around 2:09 and slowly faded off that 8 minute pace to finish in 4:33:16.  Having a 30+ minute PR is a special thing.

Holiday Lake #7 - 2015
I took a couple years off from doing Holiday Lake for the Uwharrie 40 miler that occurs the week before.  So I didn't return again until 2015.  I thought I was in similar fitness as in 2011 and could match that time.  I started out with running buddies, Johnny Robinson and Matt Prescott.  We ran together until around mile 8 when I had to make a side of the road pit stop (gotta watch out for those headphone wires in an emergency #2 stop).  Simple enough, I got back in to the swing of things and caught back up with Johnny and then Matt.
At the turnaround I had another unexpected stop in the bathroom (Pro Tip; skip the bathhouse, the bathrooms right at the finish line at Holiday Lake are heated).  On the return trip things went really smooth and I think I held my pace to finish in 4:35.46.  Without those pesky bathroom breaks I could have been under 4:30.  Maybe Next time.

Holiday Lake #8 - 2017
I skipped Holiday Lake in 2016 following the Beast Series.  I wanted to take an ultra break to recover and run some different races.  I ended 2016 training for both the Richmond Marathon and BQ and Hellgate.  Both races went well and I ended the year with some pretty good fitness.
This was the first race James and I ran together.  We hit the turnaround at 2:12 and stayed together until mile 21.  At that point I felt like I needed to push it a bit to hit the sub 4:30.  I hit the last water stop with 4 miles to go around 5 minutes slower than I wanted.  I went in to a mini panic and gave it all I had to hit my target time.  Somehow the wheels stayed on and I was able to finish 20th in 4:26.14.

Holiday Lake #9 - 2018
This was another trip to Holiday Lake where I was looking for an 8min/mile pace which would be a 4:18 for the 32.2 mile race.  Well this year was a little different as one of the bridges over the lake had been taken out due to age or a storm.  This caused a reroute of the course where we had to go around an inlet and then return to the trail.  It was projected that the course was about .75 longer in each direction for a total of 1.5 mile longer.  I hit the turnaround with an 8 min pace but that slowly faded away with a few cramping issues on the return trip.  All in all it ended well with a 12th place and first master award in 4:35.29.  I think this was my best placing.

Holiday Lake #10 - 2019
This is the first time in a few years that I was showing up to HL not looking for a PR.  I knew I wasn't in my best February shape.  The course was expected to be really muddy this year.  It had been wet leading up to the race and the forecast had rain in it. 
I thought I was in around 4:49 shape and wasn't sure how the mud would play out.  The first loop went according to plan and as the weather and course got worse my pace fell off again.  I felt good about constant running progress, I just didn't have the normal turnover I've come to expect on this course.  I did end up with a 11 overall and 10th male.  The first time, since the first Hellgate in 2003, that I was top 10 male in a Horton race.

Holiday Lake 50k isn't the most scenic race but it is early in the year, it's a runable course, it is a well run race, and if you are in 50k shape in February then the foundation is set for a lot of different race options in the spring and early summer.

Dr. Horton does a great job directing races and it is a great place to catch up with runners I've known over this 16+ year process.

Saturday, June 29, 2019

Bighorn 100 Miler - Sheridan Wyoming

This would be my 2nd time to the Bighorn 100 and 4th 100 miler.  See, "we" are returning for Gina to conquer the event where she broke her fibula in 2017.  That was a muddy year too.  It started raining, sleeting and snowing at around mile 44.  Most of the time we couldn't use the trail and were in the tall grass on either side and the conditions didn't improve until around mile 82.  What would this year bring?

See in Wyoming, if the ground is dry it is hard packed and runnable.  If by chance it begins to rain or snow, the ground quickly begins to turn to mud and it is mud with no bottom to it.  It's hard to describe if you've never experienced it.

As the event drew closer, in the last week, they race committee sent out an note stating that the high country near the turnaround was still snowed in, that many of the race supplies/aid stations would have to be packed in on foot or by horse, that minimal aid would be available at these locations, that mandatory gear would be needed, that there was a lot of snow and mud, and that an extra hour would be added to the 100 miler and 30 minutes to the 52 miler.

With that said it was really hard to prepare as some people familiar with the course said that the last 3 miles to the turnaround were bad and others, around town, kept saying how bad it was "up there."  Almost every shop we went into had someone saying that they had heard it was bad.  No-one seemed to have good news.

I wasn't 100% going into the race but felt pretty good and adequately trained and thought I should be able to improve on my 26:45 of 2017 and was actually shooting for a sub 24.  I've been dealing with a glute issue since Holiday Lake 50k in February, right Achilles tightness and a right big toe that was recently re-aggravated and has been an issue since last year's Vermont 100 where in the span of 5 minutes I kicked two rocks so hard that it made me sick to my stomach.

The Bighorn 100 started at 9am on Friday morning (1 hour early).  The beginning of the course climbs for the first 12 miles and then descends into Dry Fork aid station the first drop bag and crew point.  I didn't feel good, I knew something was off but things weren't going bad either.  I was just running along.  It was a nice day.
Part of the first long climb

Keep climbing suckers

The road section before Dry Fork.

The view before dropping into Dry Fork.  You can see the aid station tents in the distance.
G catching me having so much fun at mile 13.

At around mile 20 it started raining and getting pretty muddy, sloppy, slippery.  This began my worry as once it begins to rain the trail conditions go to crap in a hurry and this was 24 miles earlier than in 2017.
To give you an idea of the Wyoming mud, in the pre-race briefing one of the course markers mentioned that a trail care crew went up from the Sally's footbridge aid station to cut out a tree.  When they went into the shoe sucking mud section, one of the horses sunk down to it's chest and had to be pulled out by the other two horses.  That tops all of the course condition stories that I've ever heard.
This part of the course runs along the ridge and then quickly drops down to the 30 mile Sally's Footbridge aid station and second drop bag location. 

Entering Aspen country

Running through the wild flowers

Just before we came across a moose running full out.  



About a mile from Sally's the sun came back out.
At Sally's we were instructed to carry a jacket with hood or a buff/beanie, long pants and gloves from this spot and were to keep this gear until the next day or daylight hours.  This is also, where I decided to put on my brand new Altra King Mts.  I had purchased them for muddy races but the catch was I hadn't worn them yet.  So it was a gamble.  I figured with mud and snow being a definite it would be worth it and, if I needed to, I could change out of them at mile 68.  Note - I would normally encourage people to avoid wearing new shoes in a race, especially an ultra.  In addition, this would be the first time I was picking up hiking poles to use in a race.  I figured these would be a big help in the muddy conditions and help keep me on my feet.

For some reason, the rain didn't affect the other side of the gorge and the climb up from Sally's was great.  I actually started to feel good and could run quite a bit of this section.  Somewhere after the Spring Marsh mile 40 aid station the course started to fall apart.  The weather was changing, the wind had picked up and it was beginning to rain.  I saw a guy sitting on a downed tree unpacking his jacket and within a couple steps saw the guy in front of me get wowed by a double rainbow.  We both took out our phones and took some pictures.  I yelled at the guy putting on his jacket that he was missing a great moment.  We each took a moment watching the storm and rainbow continue down the canyon we had just climbed up from.

Dude!  You are missing out!
Back to business, up to Elk Camp aid station.  I talked with a few of the aid station workers about 2017 and Gina being taken out by horse.  I check to see if Mouse, the horse they packed her out on, was there and they said he brought in supplies but was taken out afterwards.  Those aid station workers deserve some kudos for packing things in and putting up with us racers over 24 hours.  In the pre-race briefing there was mention of 1500 elk up here.  I didn't see a one.

They said we could go through the creek or....

Take this log bridge.  I chose the bridge.

Headed up!  Starting to see the snow.



One of the first muddier sections.  Just a little taste of what was coming.
It was 5 more miles to the turnaround and very slow going.  We began to enter the high country that we were warned about.  Tons of shoe sucking mud, snow drifts, and a handful of sections where we post-holed through the snow into knee high freezing water (from the melting snow).  I was entertained by the occasional F-bomb and other profanity as racers broke through the snow, to their surprise, into the freezing water (hey, sometimes other peoples misery motivates me).

We crossed Devil's Canyon Road and now it was 1.25 to the turnaround at Jaws Trailhead.  You could already hear cheering, cow bell and vuvuzelas.  Follow the fence row and onto the road into the aid station.  Surprise!  There was one more melting thigh deep snow drift next to the road.  Thanks Bighorns!

Jaws aid station is a biggie.  Lots of volunteers, gas heaters, drop bags, plenty of food, medical check, on the verge of nightfall and a prime place for people to melt under the pressure of the race and being almost halfway done.  I knew from 2017 this was where most of the 50+% turned in their bib number and dropped.

On my right was another racer talking with his girlfriend.  We were having/making fun of the mess we just went through and the day we still had left.  On my left was a guy that looked defeated.  He mentioned a couple times, to his girlfriend that, "I don't think I have another 50 miles left in me."  He made no effort to eat, drink, change clothes.  He was done.  Here comes one of the funniest moments.  Not one second after he started unpinning his bib number, the guy next to him quickly asks, "can I get a ride back to Dayton?"  The DNFs were in full swing.

Ok, now it was time to change some clothes, grab my lights, extra batteries, food, mandatory cold weather gear, top off the water and make the long return trip to the finish. 

I needed my light pretty quickly after leaving Jaws aid station as the clouds wind and rain came in.  The 5 miles back to Elk Camp were pretty slow and slippery as the mud didn't allow for any running.  Once there I added a extra shirt layer and buff as I was getting pretty cold.  Short stop at the fire to warm my hands up and I continued on to Elk Camp, where my watch finally died, and then on to Sally's Foot Bridge. 

For me, night-time trail hours tend to go pretty fast.  Just shine your light ahead of you and keep moving forward.  The single minded focus of following that light seems to make time go by pretty fast.

Before I knew it I was back to Sally's.  Marianna helped me restock my supplies and brought over an egg McMuffin.  I changed watches and saw 5:30am, that was a surprise, but then I realized that was Virginia time, that I hadn't acquired GPS yet and that it was 3:30am mountain time.  I was about an hour behind 2017 and that felt about right.   A couple deep breaths and sighs and it was time to climb the wall.  This year, the climb seemed sooo much steeper and longer.

The next part is a blur.  Cow Camp aid station was at the top of the climb, then 7 miles of up and down along a ridge to Bear Camp aid station.  This is where I started to realize I could no longer run.  I was having issues with my right ankle.  When I'd attempt to run the muscles in the front of my shin felt like they were severely strained, like I had kicked a 1000 rocks during the night (I hadn't).  This strained feeling built up to feeling like the muscles were ripping off the bone.  Mentally I was good and my energy was good.  Hiking wasn't too bad, so I hiked.  I did some quick math and knew I was going at about 3 miles an hour and that meant I had about 8 hours left.  Plenty of slow time on the trail.  I could deal with that. 

On a bright note, the Bear Camp folks bring up 100+ pounds of bacon to cook up during the race.  I grabbed a few crispy pieces and was off again to hike the next 6 miles to the last large aid station Dry Fork.  This section was much better than 2017 and was drying out with every minute.  In 2017 you couldn't use the road it was so muddy.  You had to make your own path in the tall grass and sage next to the road. 

At Dry Fork I changed shoes, socks, and shirt, dropped off my mandatory clothing and was off again.  For a few moments I thought the new shoes and socks were the key as I could run a bit.  That lasted for about a mile and it was back to hiking.  This section was busy as all the other races started to mix in with us 100 runners (52, 32 and 18 milers).  It was nice to have company but I had to get off trail a lot to let people get by.  Lots of runners cheered us 100s on as they passed us like we were standing still. 
Check out the mud up line all the way up to the short.
The next stop was Upper Sheep Creek aid station.  From here there was just one more steep climb and then the long 7.5 mile descent to the 5 mile dirt road to the finish.  This climb hurt everyone and I actually passed a couple of the other race participants on the climb (that was fun), but man that climb was steep. 

Down, down, down we went to Lower Sheep Creek aid station and then finally the road.  Ugh, the road, but yay only 5 more miles to go.  This road was pretty much in the sun. 
No worry that this pic would be blurry at my rate of speed.
I thought I might combust along these miles.  I had perfect hiking splits of 15:50s to 16:10 for the 5 miles.  Cross the bridge, one block to the park, turn left onto the grass and gravel path, and enjoy the last few tenths to the finish.  The path was lined with tons of people cheering and ringing cow bell.  It's a pretty cool end to the race. 
Done!
There was a tent at the finish with some chairs.  It was fun to finally sit and talk over the race with some fellow runners.  We talked about how nice it would be to get in the creek to cool off and clean up but none of us felt like we were nimble enough to fight the current. 

Now the mission was to get some food, get cleaned up and come back to cheer Gina and Emily in to the finish.  Marianna said Gina was expecting a 7pm finish and sure enough, they were right on schedule. 
We did it.  Mission accomplished.  Marianna was a big help babysitting the both of us out there.
We both finished without injury and that spells success and most importantly, means we have no reason to come back to the shoe sucking mud of Wyoming. 

Wednesday, April 24, 2019

Bull Run Run 50 Miler

4/13/19 Bull Run Run 50 - https://www.vhtrc.org/brr19/info

I've had my eye on this race for a long long time and it just never fit the schedule.  This year it fit the schedule and my training plan for the Bighorn 100 miler in mid June.

This would be my 55th ultra and I went into it with a conservative plan and a pretty good idea how the day would go.  My fitness is a bit behind the last few years and I've been dealing with a couple injuries but nothing that should have been a big problem.  So I thought.  The early mud did aggravate things and quickly had me reassessing the days goals. 

During the race, the focus quickly changed to the frustration and disappointment of a race that fell apart at mile 20 and having to suffer through the remaining 30 miles.  Today all that is left of the event are the memories of getting to spend a day in the woods on "new to me" trails with friends, early miles of slip sliding in muddy conditions, miles of blue bells and the sounds of 1000s of gunshots as we ran parallel to the shooting range across the river.

I knew this as the last 30 miles slowly passed by.  That the disappointment would quickly fade and I would be left with the good.  Yeah, it wasn't so bad.  And now maybe the mental sword will be a little sharper for the next race or the next challenge that surfaces.

The Virginia Happy Trails Running Club (VHTRC) are a great bunch of people and are seen at most races around Virginia.  It was a well run event along the Bull Run River.  It is almost all trail (98%) with a couple short sections of gravel and asphalt road.  Nothing about it is really difficult but the course has a few short technical sections and is rarely flat.  The out and back portions give you a chance to see other runners and the aid stations are numerous enough that you don't need to carry much with you.  I decided to carry a 20oz handheld and took some food that I had prepared and was able to keep that in my pack pocket. 

Tuesday, March 26, 2019

2018 Year Summary

2018 was an interesting year with a focus on the Boston Marathon.  The goal was to go to Boston and run a sub 3 marathon on the oldest marathon course in the world and be done with road marathons (except for the occasional hometown Blue Ridge Marathon).

     The year started out with an oldie but goodie, the 2/13/18 - Holiday Lake 50k.  This was my 9th running of this race and it has been a great, early in the year event to get in roughly four and a half hours of constant running.  If you can do that in the middle of February it sets
a good foundation for any ultra distance race.  I placed the best I have over the years with a 14th and 1st Master in 4:35.29.

     Following Holiday Lake, the goal was to fine tune the endurance fitness into some speed and turnover work needed to hit the 6:52/mile average needed for the 4/16/18 - Boston Marathon.  Anyone who followed this race knows how bad the conditions were.  I remember standing around with James Decker in the athletes village under a giant tent.  As we stood, shivering, watching the rain,we were seeing the rain freeze on the tent and fall off as ice.  An ice pile was forming on the ground around the border of the tent.  Even with that, I still thought I had a sub 3 chance until mile 8.  That's when I saw the pace falter and knew it was time to roll with it and enjoy what I could.  The final number was a 3:06.20

     Now that, that was over it was on to training for the Vermont 100.  This seemed like the right year to do Vermont.  It is one of the original four, grand slam 100s, and it is 68ish miles of gravel road.  So it seemed like rolling marathon fitness into a "runable" 100 was a logical plan.  The next stop on the 100 training train was Gina's pick and my 3rd San Juan Solstice 50m on 6/23/18.  This high elevation race has put a hurting on me in the past but this year I was going for a sub 12:30.  This would provide some much needed time on feet to prepare for the 100 that was a month away.
     I ran on perceived exertion on this one and saw myself running in places I haven't in the past and knew I had a chance at a big PR.  I hit the 42 mile aid station and knew it was going to happen.  I came close to a sub 12 hour finish but ended in 12:03.14. 

     We continued to put in some serious miles after the San Juan Solstice while on vacation and this put me in a good position to taper into the 7/21/18 - Vermont 100.  I had been focusing on a goal of finishing in less than 20 hours.  That would also be midnight and the thought of finishing that early was great motivation.  I also Strava stalked another ultra runner that I tend to run near, in other races, and saw they had run in the 18:30s.  So best case scenario was an 18:30 and a goal of no more than 20 hours.  This race was a real test.  There was plenty of climbing with 17,000ft of gain over the course but much of it was runable.  Keeping the legs running after 50+ miles is tougher than in races where you have to hike due to large sudden inclines.  I hit the 50 mile mark right on schedule at 9 hours.  The 2nd 50 miles were a little longer.  I pittled away some time at water stops that I shouldn't have.  But I was very happy with my 19:16, 22nd place and big sub 24 hour buckle. 

     I went into a post Vermont funk.  Running didn't feel good and it wasn't any fun for about 2 months.  Not sure what it was.  Could have been overtraining or a need for a break.  I tried to keep my running schedule consistent and get extra rest in hopes that things would "snap" back in to gear as quickly as possible.

     I kept toying with the idea of training for the Hellgate 100k but I knew a couple nagging injuries should be tended to before I committed to anything like that.  What helped get me out of the funk was Alice Stump asking if I would pace her to a MMTR finish.  This kept the wheels turning and kept me distracted on a task.  On 11/4/18 we had a great day to be in the woods.  A wet and muddy time for the first half and then as the course climbed up into the mountain we had a perfect cool breezy Fall day.  Alice kept moving and that constant forward progress got us to the finish in 11:49ish with an 11 minute cushion.  Whew, that was quite a physical and mental day in the woods.  Glad we were able to reach our goal.

With the end of the year winding down and us having a trip to New Zealand planned I decided to keep things conservative for the remainder of the year, trying to get my right foot, Achilles and left quad healed up so that we could put in some serious time on the trails of New Zealand.






Thursday, February 14, 2019

2019 Leave it Better

What message do we go into the new year with?
We started this in 2017 with a suggestion to "do more" or find a new limit.
Last year was "be a buddy, find a buddy" in an effort to get more people on the trails.
This year the message is, leave it better (with a focus on trail maintenance).
     How can you leave it better;
          pick up trash from the trail and pack it out.
          sign up for a volunteer work day
          kick sticks or rocks of the trail
          stop to move big sticks and logs off the trail
          even go so far as to carry a handsaw with you to remove medium size trees off the trail    
Whatever it is, make a difference with your time, use your trail time to leave things in better shape.  

Saturday, August 4, 2018

Vermont 100

Short Story Option
Race Summary
53rd Ultra and 3rd 100 miler - 22nd in 19:16.01
Pack - Ultraspire Alpha 2.0
Shoes - Saucony Peregrines for 59 and Altra Lone Peaks for 41
Drink - All water except two collapsible cups of Coke
Food - Epic Bars, Nut butters, home made energy balls and an avocado (and a tortilla with avocado at an aid station)
Lesson - I actually learned this at the San Juan Solstice this year when running at high elevations.  When you are really tired and want to walk more than run, pick a running speed that is slower than you think you should run.  This will keep you running for a longer period of time.  I've found that my brain tells me to run faster, which gets me winded and more tired, causing me to stop sooner and more frequently than had I run at a slower pace. 

The Long Story Option
The Backstory
I never intended to do a 100 miler.  I was content with doing all distances below 100 from the start, back in 2002.  But due to another long story made short, we changed the 2015 RNUTS schedule so that it didn't conflict with the Beast Series.  For more 2015 craziness look here.

Since 2015 and the completion of the Grindstone 100 and Beast Series I've been in the lottery game for the Western States and Hardrock 100s.  I've decided that as long as the desire is there, I'll try to qualify and keep accumulating tickets until I get in.  Each year since, I've needed a WS100 qualifying race and then every other year I need to complete a Hardrock qualifier.  Once I got past the lotteries for these races in early December the mission became which WS100 qualifier to do.

I'm not sure when he first mentioned it but, James Decker has wanted to go up and do the Vermont 100 for quite some time.  Vermont is one of the oldest 100s in the US (I think the 4th oldest and one of the five 100s of the Grand Slam) and this was the 30th year.  The downside is that it has 70 miles of dirt/gravel road.  As a Mountain Junkie, that doesn't have a lot of appeal but there were some details to sway me;

  • WS100 qualifier
  • it occurrs during the summer
  • it has 17,000ft of climbing
  • it was 3 months after our block of training for the Boston Marathon
  • it should be a "fast" 100
  • bigger buckles for under 24 hour finishers  
  • Gina and I have never been to Vermont
So, sometime around January 21st at 7pm I sat at the computer and signed up for the race and fortunately got right in.  James has a little different story about getting in the race but that is a whole blog post in itself.  Anyway, we got in and had something to focus on.  

The Training
The first quarter of 2018 was been filled with lots of road miles and a small bit of speed work in preparation for the Boston Marathon (I should have done a post about that race but the desire to forget it was too strong).  I've been averaging 50 miles a week this year, which is more than usual.  After Boston I had 6 weeks cram session of putting in some mountain climbing in preparation for the San Juan Solstice 50 miler.  That race would be my last big week before tapering for Vermont.  In hindsight, I probably could have put more emphasis on recovery vs. training in the weeks between the SJS50 and Vermont.  In the weeks preceding Vermont my legs never felt good, but that has been my experience over the years so I didn't worry too much.
  
The Vermont 100 miler (4am), 100k (8am) and 100 mile horse endurance ride (5am)
West Windsor Vermont - we flew in on Thursday to PVD and then drove 3 hours north through RI, MA, NH, and finally Vermont, staying in White River Junction.  Friday we had a relaxed morning, got some race supplies and were on our way to the race headquarters.  James had already arrived and set up some tents in what would become a giant tent city for the 100miler and 100k racers.  At 4pm we got the race briefing, course details and the etiquette when encountering the horses along the course.  Following the race dinner we hung out, got our race gear in order and then it was off to bed with a 2:30am alarm setting.  

In preparation for the race I had looked over some splits for 20, 22 and 24 hour finishes and added them to a spreadsheet.  Then somewhere along the way I saw that RD, Amy Rusiecki, had run an 18:47.  We've run some of the same races and finished close together, so I set her time as my "best case scenario" and had a sub 20 hour time as my main goal.  Obviously over the course of 100 miles anything can happen, but I feel like setting a reasonable goal will help, and gives your mind and legs something to focus on, over all the miles.  

The Crew
Gina came along to crew me at the 8 different locations crews could be at.  She was armed with the spreadsheet, directions and a few food options.  
Side note; since going low carb high fat I've needed less food during ultras and have stuck with water as my only hydration.
  • Energy balls - quick oats, coconut flakes, dried cranberries, maple syrup, dark chocolate chips , salt and almond butter.
  • Nut butters - all types of Trail Butter branded options
  • Epic Bars
  • Avocado
  • food from the course I took; sweet potato, avocado tortilla and a few sips of coke.
  • I had S! caps and a gel on hand, just in case, but didn't use them.
Spreadsheet

The Game Plan
I used my HR monitor as a guide and set the alarm at 145.  When the alarm would go off or I felt like I was pushing I would walk or back down the intensity.  This would dictate my pace.  I figured I would run the first 50 in a 10 minute (8:20) to 11 min average (9:10) and clocked in right at 9 hours.  
James was going unsupported, so he had his drop bags set ready to go and we had a plan to run our own races but to stay together for as long as we could.  
The Course
The first 20 rolled right along, I think we had less than an hour in which we needed our headlamps.  We talked throughout and met a few people that provided some comic relief and one that provided some intel on the Run Rabbit Run 100 miler that I'm considering for next year.  Coming in to the 20 mile aid station and seeing Gina was a welcome sight, I restocked some food, got water, changed my lenses, relubed and off we went.  

We had 11 miles to the next crew spot, at the 50k mark.  It was this section that I started to have a few issues that concerned me; chafing, right piriformis tightness (long term issue) and a right quadratus lumborum spasm (new issue in the last week).  Having something negative distract you in the early stages of a long race isn't good, but I tried to acknowledge what was going on but not to let it preoccupy me.  I came in to mile 31 a little frustrated but seeing Gina helped reset things, more water, food, lube, sunscreen and we were off again.  

I was picking up a few hints from James that he wanted to slow down a bit coming into mile 31.  He actually left the aid station before me.  Soon we had a few really good steep climbs, that made my day, I caught up with him, we wished each other well, fist bumped and separated to run our own races.   

I'd say the rest of the first 50 miles when really smooth.  I was running the flat, mild uphills and the downhills.  I looked at my watch when it said 50 miles and it was just past 9hrs, so things were going as planned.  That meant I needed to run the second half in 11 hours to be under 20 hours.  See how I did that.  Or go from a 10:50 pace to a 13:10 pace for the second half. 

Miles 47 to 69 were a loop.  You come to "camp 10 bear" at mile 47, do 22 miles and then your right back to "camp 10 bear".  This is where they were doing medical check on those that didn't look so good.  I fooled them and was on my way.  The next spot I could meet Gina was mile 59.  I'd say this loop and the next 12 miles were one of the longer sections.  Fortunately this was also where I was catching the slower 100k runners which helped break up the monotony and allowed me to see other people in the race.  This section was the hottest part of the day and the only thing making it easier was nice cold ice water.  I think the ice kept me going. 

I do remember an odd sight.  The road ran through a farm with barns on each side and as I was approaching there was a cow standing approaching the side of the road, it stopped to let me by and then kept on walking.  I was close enough to pet it, but opted not too (I did talk to it though). 

At 59 I decided to change my shoes.  I was hoping to hold off longer but I had been cooking up a hotspot on the ball of my right foot since the beginning.  The sock and shoe changed helped a bunch.  It was here that AJW gave me a rundown of what happened at the Hardrock 100 and described the last 2.5 miles of the Vermont course as a little "Blair Witch".  I think I could have sat here a lot longer but a little verbal prodding had me on my way again. 

I think for the rest of this loop I kept looking for anything that looked familiar to indicate that I was almost back to Camp 10.  This was a big aid station with tons of people and pacers anxiously awaiting their runners.  There was a lot going on.  Fill water, food, get rid of trash, and on my way.  Only a 50k to go.

I don't remember much of this next section except for the end.  I remember being able to hear the next aid station for quite some time and towards the end there was a photographer and another guy that called me by name.  I didn't see any papers with them but they knew who I was.  At the end we popped out onto a road and I could hear the guy ahead of me puking up loads of fluid, not one but 4 times.  Yuck!  Sucks to be that guy.  Then a short steep .15 and I was at Spirit of 76. 

Next aid station for crew was 88.  I'd take my light here.  These next 12 miles were loaded with old rock walls, huge country estates, cows, sheep and nice breezes.  I was looking forward to the cooler evening temps. 

BargainingThis is one of the major aspects of ultras and will come up over and over depending on how you feel, how long the race is and how much experience you have with the challenge.  You brain starts to justify going slower, stopping to rest, walking instead of jogging, jogging instead of running.  Something like this, "go ahead and walk, you deserve it, you've been out here all day."    

The flat and downhill road sections were starting to get harder and harder to run.  Not from a physical standpoint but from a mental one.  I kept having to think about there being an uphill soon, a justifiable reason to slow down.  Over and over again I kept having to ^ bargain ^ with myself to run one section to be able to walk/hike another.  The key, can you justify letting yourself go slower or can you figure out a way to keep going when you don't want to. 

Bills aid station was in somebody's yard and barn.  It was quite the setup.  This is where I had some avocado.  That was good.  I made sure to take my light and have Gina's watch ready once mine died.  I think I made it about half a mile before my watch said low battery.  So at the next mile split I turned it off and started using hers.  I like to run at night.  Dusk/dawn hours and darkness tend to play tricks on me when I've been running all day/night so I had to keep my mind occupied until it was totally dark.  No hallucinations this time. 

At 5 miles to go I was at Polly's.  Gina was able to get me some coffee here.  Unfortunately I burped it up for the next 5 miles.  Just 5 more miles.  2.5 miles of road and then 2.5 miles of trail to the finish.  So close.  At this point you know you are going to make it, you just don't know how long it will take. 

At the entrance to the last trail there was a screech owl.  I saw it fly from one tree to the next along the trail.  It must have screeched 10 times.  It was a creepy sound but cool to experience.  There was a pacer and another runner with me and they were a little freaked out.  They wouldn't take my word that it was an owl and were dreaming up some other racer eating creature was upon us. 

There was a lot of climbing in this section.  I went back and forth with a couple horses and at one point as soon as the horses crossed a road they started grazing in the middle of the path.  The riders said the horses were super hungry from their 100 miles and quickly got them to the side of the trail for me to pass.  We went back and forth again until the course came to the last tight twisty single track to the finish.  They pulled aside and let me through.  I could hear the finish and was so looking forward to being able to stop and sit down...... 19:16 was on the clock.  Whew!  The long day was done.  I could finally sit down and rest.  

Tuesday, January 23, 2018

2018 Race Plan

2/17/18 - Holiday Lake 50k - This will be my 9th and looking for a 4:20.
4/16/18 - Boston Marathon
6/23/18 - San Juan Solstice 50Miler
7/21/18 - Vermont 100
9/01/18 - Iron Mtn 30
12/08/18 - Hellgate 100k - If things work out I plan to put this on my race schedule.  This would be my 5th.

Monday, January 22, 2018

2017 Race Schedule Year in Review

2017 was another big year.  One of the main goals was to keep my Western States 100 (WS100) and Hardrock 100 (HR100) qualifications current by running the Bighorn 100.  This is also the 2nd year we've been on a Low Carb High Fat diet.  I've been working on a few different race fueling strategies.

2/11/17 - Holiday Lake 50k - 20th Place Overall -  4:26:15
This was my 8th time running at HL.  I was focused on a sub 4:30 race.  Ran the first half fairly easy and then tried to hold on, picking it up in the last 4 miles.  I think I ran at a 155 HR.  I had a handheld with water and did one nut butter along the way.
3/18/17 - Terrapin Mtn Half Marathon - 1st Place Overall - 1:59:57
I headed back to this race to defend my win from 2016.  The conditions of the course were much different due to rain/snow/ice fall occurring during the night.  Much of Terrapin mountain was covered in a sheet of ice which made footing questionable for those mtn miles.  Here I set my HR at 162.  Had bulletproof coffee on the way to the race and race without any water of fuel.
4/01/17 - Dam 5k - 1st Place Overall - 31:49
This was a new race set up to showcase the "Death Climb" in the 50k.  The course went straight up, turned around and went straight back down the mountain.  The course gained 1234ft of elevation.  No fueling for this race.
4/22/17 - Blue Ridge Marathon - 8th Place Overall - 3:27:03
The goal this year was to get in to the top 10 again.  The plan and training had me wanting to best my 3:18 time from last year.  The early morning weather was muggy and a high % chance of rain.  I started out too fast, with my HR monitor beeping at me from the very beginning.  At around the 16 mile point I knew things weren't looking good and my pace started to slow from there to the finish.  The result ended up good, but not where it should have been.  Lesson:  make the plan and follow the plan.  I set my HR at 162.  I drank water at 2 water stops and had a baggie mixed with banana and almond butter.
6/16/17 - Bighorn 100 - 19th Overall - 26:40:27
You can't always train for the conditions of a race.  I put in a solid block of 70+ mile weeks and long back to back days following my recovery of the Blue Ridge Marathon.  My training and fitness were right on.  At mile 42 of the race it started to rain and what was a hardpacked surface turned into shoe sucking mud.  At the turnaround the wind was blowing the rain sideways, there was some sleet and it got cold.  Many people dropped from the race (most at the turnaround but a 50% drop rate overall).  It was my goal to slog it in, in whatever time I could to finish and not get hurt.  Most of the miles from 42 to 88 were walking and hiking due to the slippery footing.  I was happy with the finish but this race took a toll on me and it took long time to recover from physically and mentally.  It took almost 2 months for my aerobic system to come back to normal.  Set my HR alarm at 155 for the early miles/climbs.  I had some Boggs Nut Butter packs and made some balls (oats, almond butter, salt, choc chips, coconut and cranberries).  Once I started hiking and time wasn't a concern I had a Egg McMuffin at mile 70 and some Ramen at mile 80.  Yeah, I got a little less selective, which never happens.
We have to come back.  At some point Gina needs to come back and see this course and conquer the event where she broke her fibula.   
7/23/17 - Laugavegur Ultra Marathon 55k - 41st Place Overall - 6:01:05
The destination race for 2017 was in Iceland.  I had first heard of this from Dr. Wortley years ago and it sounded great.  Then over the years we've heard so many things about Iceland I thought it was time for a trip.  The race runs along Iceland's most popular hiking trail.  The terrain and scenery are indescribable.  It was amazing.  Everything other than the stiff headwind was great.  Maybe someday we'll be back for Gina to run the race.  Race with a pack with water and Boggs Nut Butters.  
9/02/17 - Iron Mtn 30 Miler - 4th Place Overall - 4:45:41
This is one of my favorites and makes for great fast event.  I went into it with a number of runs here of 4:30-4:45 and thought I could do the same.  Since I still felt like I was in recovery mode from Bighorn, the plan was to run at HR and see where I could end up.  I felt good until around mile 8 when I started to get a twinge/pull in my hip flexor.  Not sure where that came from, either clipping a rock with my toe or a stumble.  This kept things reserved.  The race ended up going well and I was able to run strong and match a one of my previous times here.  I still think a low, or below, 4:30 race is in the cards.  We will see.  I set my HR at 152.  Race with a handheld with water and a couple Boggs Nut Butters. 
9/24/17 - Not a race, but added the 7 Summits Challenge to the mix.  To read about this go to the following link https://mountainjunkies.blogspot.com/