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North Face 50 - PHT section scouting trip

Around 23 miles yesterday on the Potomac Heritage Trail portion of the upcoming North Face 50k trail race. Needed a good long trail run as I've been slacking off a bit lately on long runs and getting out on the trails in general though I have been riding a bit more instead. Also wanted to see what the course will be like which from what I saw yesterday it should be pretty fast!

It looks like it begins with around a mile of paved path (which I skipped yesterday) followed by a mile of crushed gravel path before it hits the single track. That'll make it hard not to go out fast, though also means it'll be a good idea to hit this part fast so as not to get stuck too far back once we hit the single track.

The majority of the PHT section is basically flat with the very distinct possibility of being very muddy should it be wet and rainy leading up to race day. There were 3 or 4 very abrupt and steep sections where the trail was rerouted due to the Potomac river washing away old sections of trail or for other reasons. Should be mostly runable, especially early on but probably will be a good idea not to expend to much energy on these steeps.

Somewhere, likely along the way where I ran the course will leave the PHT though the runner's guide description wasn't clear enough for me to fingure it out so I just stuck to the trail down a bit past the dam near/in Great Falls park.

Slightly disturbingly, my garmin reported just over 650 feet of elevation gain for this 23 mile section of trail while the 50k runners guide states over 3000 feet for the course. Either one of these is way wrong (and the garmin has been known to be well off the mark, though Garmin Connect now has topographical map corrections included) or the 10 or so miles in Great Falls will produce 2500 + feet of elevation gain to really kill us mid-race. Hopefully next weekend I'll manage to get out and check out some of that section to see what that's like.

My 23 miles took around 4.5 hours, though I spent a good bit of time stopped, either taking pictures of/watching wildlife, trying to figure out if I was going the right way based on the course description or just generally putzing along. The goal Matthew and I have set for this race is a sub 5 hour time which based on the sections I ran yesterday and our times at the Seneca Greenway Trail 50k should be well within reach. We just need to average 9:40 for the course which should be doable on this course.

Yesterday my average was just under 12 overall but just over 10:30 "moving time" according to the garmin. That was self supported (aka with backpack filled with water and other stuff) and getting dehydrated after running completely out of water with 5 or 6 miles to go. So, there you have it, a publicly stated time goal. Now its time to live up to it.

Otherwise the run was pretty scenic with a good bit of unexpected wildlife. I caught a bunch in pictures after rigging up my cell phone to my pack strap. Unfortunately I didn't catch the huge red fox (probably 40 or 50 lbs, by far the largest fox I've ever seen), the giant red headed woodpecker, the deer, the lizards or the big turtle that scuttled into the creek as I ran over a bridge. Also should have a grabbed a picture of the guy that nearly punched me when he didn't hear me coming as he stood on the trail talking to his buddy (who saw me and I figured wwould warn his friend). He then proceeded to cuss me out. Nice. He looked like an unhealthy version of Ron Swanson from Parks and Rec so I suppose a heart attack was a real danger there.

Enjoy the rest below!

Baby frogs all over the trail near the golf course and swamp like (though likely man made) area.

A swarm of butterflies that found something tasty.

Great blue herron that was talking to me as I tried to get closer for a picture.

Great North American trailious runnerous in a typical confused pose.

The mighty Potomac River.

A very large black snake (non-poisonous I now know thanks to Matthew) plastered to the side of a big tree along the trail.

A large millipede stuck to the side of a bridge. Took this one for Aimee and I even managed not to step on any of these guys along the trail.

Another local 5k and some fun riding.

Another fun filled weekend. Friday, Aimee and I had massages scheduled for 5pm though Aimee was rear ended by an older couple from NJ on 495 who proceeded to continue driving and ignoring Aimee who was following/flashing lights/etc... at them for the next few miles. Information written down and police called reporting the hit and run and 5:01 she walks into the massage shop. Ah well, a guess thats a decent way to follow up a minor car accident... Right?

Aimee's stiff neck the next morning kept her home while I went and ran in a local 5k being held down around Greenbelt Lake. Unfortunately I found out the Turkey Trot course was not quite 5k distance, missing maybe one or two tenths, so my sub-twenty minute 5k still eludes me! This race on the other hand was a USATF certified 5k course. I ran in my Montrail Mountain Masochists, since they were pretty much the only option I had around and definitely felt like I was running in some clunkers. Could also feel some lingering hot spots from the BRR race, namely my heal and pinky on my right foot.

Other then that I felt alright; not super speedy or fresh but not necessarily sluggish. I started out around 6th or 7th after one guy went out hard for his spectating daughter and wife to see him lead the way to the lake followed by some other front runners. I managed to keep my cool early there and run a more comfortable pace to the lake where I quickly caught and passed the folks who jumped the start. Worked into 4th which I held up until about a mile to go when I caught a fellow Runner's World Forum guy, Josh who was running in his VFF's! I really only caught him because his legs were starting to wear down, this being his longest VFF run to date.

From there I held on to the finish in 3rd for a 20:15 finishing time. Amazingly, this small race had nice tech shirts for all participants AND top 3 + age group prizes! I won a free personal trainer session for my third though we were all jealous of the overall winner who earned a free pair of shoes for his efforts! Wow! I really hope these guys managed to make a little money of their fundraiser for the Greenbelt Nursery School!

After the race I headed down to Rosaryville for a couple hours of trail work followed by a post work ride with Eric B during which I found myself pretty spent. I barely ate anything during the day so when 7pm rolled around Aimee and I began an emergency dinner prep as I was crashing hard.

Sunday I met Darren, Pooch, Tyler and Jamie for some spirited laps at Fountainhead as preparatory riding for the 12 Hours of Lodi Farms in 2 weeks. First lap I rode 32x18 (mostly because I showed up late) and swapped out to a 32x20 for the second. Thinking I'll probably at least start Lodi with a 32x18 since I felt like I spun out too much at FH on the 20 and climbed everything just fine on the 18. Considering FH has much tougher hills then the Lodi course I should be good to go on the 18, though we'll see if I find myself needing to spin up faster out of the tight turns found throughout Lodi.

BRR Photos: Round 1

A few pics have surfaced from a few spots along the course by Aaron Schwartzbard. Thanks Aaron for being out there all day! Pretty fun to see the pictures of everyone.

These are at mile 2. A lot of focus and we're probably still a little unsure about what the day will bring...

I'm probably attempting to smile here; its just that the runners high hasn't kicked in yet!

Mile 9: I'm "high" now! We had a good group going for a couple of miles in this first out and back section.





Mile 26: Moving along, Matthew feeling a bit playful sticking out the tongue there, dropping me as was the theme of the day!

And, this is probably one of the best "running" pictures of me I've ever seen... Actually looks like I'm running strong and moving light on me feet as opposed to just shuffling along! Plus, you can't really tell there are blood stains on my shirt.

2010 Bull Run Run 50 Miler

And there it was.

The waiting seemed to take forever. Matthew and I decided on running the Bull Run Run 50 Miler sometime shortly after finishing the Potomac Heritage Trail 50k back in October last year. First it seemed like forever till the January 25th opening of registration. The wait from then till the lottery selection was then an even more excruciating wait, not sure if I'd get in or not and definitely fretting over it. Then, with the knowledge that I really was attempting this, came the wait for April 10th to finally arrive; to put myself to the test and see just what I was made of. Could I really do this? Would I crack at the mid-point? Did I stand a chance of breaking 10 hours? Much less the 9 hours that Matthew and I had been discussing?

Well the day finally arrived, and my questions could finally be answered. Going into race day I knew deep down I hadn't done quite enough in the final weeks leading up to the race. Since the March 6th Seneca Greenway 50k, my sole long run was a slow and painful slog home from work that provided me my first bruised toenail and a couple of blisters thanks to what I've come to realize were ill fitted shoes. My focus began the shift to mountain biking as the weather turned nicer and I struggled to find the time and motivation to get out for a couple of final 20 milers on the weekends leading up to the race; opting instead to get out for some fun mtb rides as the trails and weather finally permitted.

So, while I wouldn't have outright admitted any of it, I was a bit scared at what the day might reveal.

At the start Matthew and I caught up just before the send off and settled in with the group of 336 starters. We found a good tempo, targeting an 9 minute mile as an average on the flats with a similar effort level on the ups and downs and did well keeping it. We alternated the lead between us, occasionally cruising with other folks before jumping out ahead, keeping our consistent pace. I'd started the day with a long sleeve shirt over top of my short sleeve tech shirt from the Cherry Blossom 10 miler last year and ditched that around mile 16. I kept my lightweight gloves on, but that really had more to do with my lack of interest in doing the work to get them off and the fact that they were the best thing I had for wiping my nose that was draining as steadily as our pace.

We chatted with some great folks out there, many of whom were returning BRR runners. The atmosphere was great, between the cheery runners and the amazing volunteers. (I really can't stress enough how great all the support for this race was!) Everyone seemed to be having a blast!

We took our first prolonged aid stop at Rob's aid station to chat until Rob yelled at us to get a move on. From there we hit the "Do Loop" which was probably my least favorite part of the course with the continuous short but steep ups and downs that never seemed to allow any rest. It was amazing and a bit surprising though to get a view of the Occoquan River, and the boat house hosting a small race on a beautiful day.

With about 7 or 8 miles to go I was really dieing off while Matthew was feeling amazingly strong, pacing off another strong runner. He dropped back to let me know he was going to blaze through the final aid station and go hard to the finish. I told him to get going and the next thing I knew he was long gone.

From there on it was a battle of the mind and the feet, which were sore from the roots and rocks. The strategy of one foot in front of the other set in and I actually caught Matthew's "pacer" a bit after the aid station. I passed him and then he took a pit stop and for a while I thought he was gone. But he, along with another runner ended up catching and passing me (soundly) with maybe 2 miles to go and I slowly made my way in solo, getting the occasional pick me up from a random hiker or bystander.

Coming into the finish felt amazing. Folks cheered me in, as was the case at every aid station, and I cruised/stumbled up the road to the finish. I got my 1st time veteran's finishers pin, a finishers fleece and the greatest thing of all time, a green Popsicle! Chatted with Quatro and a guy who lives up the road from me in Beltsville for a few minutes before topping off my water bottle with ice water and heading for the bench to swap tales with Matthew and watch the runners come in.

My finishing time of 8 hours and 37 minutes basically smashed the goal finishing time of 9 hours and most amazingly, I felt great through at least mile 40 of this race! Meanwhile at Seneca the final 6 to 8 miles of 31 were pretty rough. Here though we hit the 50k mark within minutes of our Seneca finish times, still felt strong and were running significantly slower (though steadier) miles to begin with. Obviously, one lesson learned here is to not go out quite so hard to begin the race!

I think another lesson, which I'd say I already knew, was to not drop the mileage as hard and early as I did before the big race. Just a couple of weekend 20 milers probably would've done the trick for my finishing strength, though my base certainly served me well. Next time though, my goal will be to actually finish fast, strong and feeling good. Getting dropped was tough, and so far I have not finished an Ultra with any kick left in the legs. I want to be able to be competitive at the end, even if it's just for breaking some time barrier, like that ever so slightly elusive 8:30 mark.

Congrats to everyone out there that raced; especially Matthew for kicking my a** in those final 7 or 8 miles. Gaining 30+ seconds per mile in the final few is no small feat for sure. Also, to both the new Male and Female course record holders. It was great to share a course with these super fast runners, and even get to see them streaming by on a beautiful day.

I'll post up some pictures once they start to appear but for now you should click on the image of my shirt above for a quick lesson on why Vaseline and band aids are good things.

Results

Seneca Greenway 50K Fame

Some shots have surfaced from the Seneca Greenway Trail race. I was all alone when they saw me apparently so there are a bunch of me. WoHoo! Look how tired I look!

Notice the mud along my right arm and knee. Pretty sure it was on my face too but you can't see it. Yeah, I took a sweet muddy spill at a nice off camber section. One of those spots were I saw the fall coming well before I took the stride but still didn't alter my route.

Nice.

This one I like to call focus.

Sasquatch sighting!

Smile is proof that I was actually enjoying myself out there!

Matthew was cruising with a group of people so didn't get the highlight reel of photos I got. I'll go ahead and just say they took more pictures of the better looking one!

A new era of running?

Nah, I don't think I'd go that far, but I will say I'm in for a definite adjustment in my running.

On Monday I used my REI dividend, 20% off coupon and an overly kind and unnecessary gift card from a friend (thanks Katie! and Aimee for letting me use it!) and picked up a pair of the Vibram FiveFingers for no money out of pocket. While trying them on I was one of 3 people in the shoe department and all of us were checking them out so I suppose the popularity is really starting to ramp up! It helps that REI just started carrying them; though they were already low on inventory when I grabbed mine...

Anyway, my initial impressions were good. Getting them on is a little weird as my toes kind of scrunch together a little bit and spreading them out to fit the toe holes was a bit of a chore. Once they were on though they felt comfortable and my little jaunt down the aisle of REI felt pretty easy and natural in them. It probably helps that I've been working over the last year plus on my running mechanics to use a midfoot strike (as opposed to heel).

Monday evening I put them on for a while just hanging around the house and then grabbed Cass and went for an easy 2 mile run around the neighborhood sidewalks. They felt great! Even more, I was cruising, and not on purpose either! I'd forgotten to wear my garmin so I was going by feel on pace, planning on a slower, easy run. Turns out I was down in the low 7's to mid/upper 6's for almost the entire way... Whoops!

Gave them a go at lunch on Thursday again for 2 miles, this time with the garmin and again had the same result! Though I didn't try to reel myself in when I noted a sub-6:30 pace, I felt surprisingly smooth and at ease with the high cadence running. Better yet, the running was down right, put a goofy grin on my face and laugh out loud fun!

Yeah, I got a few weird looks in general on this run...

Good times!

My only issue so far has been a sore left calf muscle from the slightly different running form, but that has been very minor in general. Otherwise, I can feel some additional muscles getting a workout but nothing hurts. Even running on the pebbles of the "trails" along the Mall was much easier then I expected. While large stones were felt, there was nothing that was outright painful. I can see the benefits of toughening up my feet but otherwise I think I'm in pretty good shape for using these "shoes".

For now I'll slowly build up my mileage to where I can do my usual entire 4 to 6 mile lunch run and see how things go. If nothing else the increased cadence work will benefit my speed and hopefully the focused form work will settle in permanently whether wearing shoes or not. Ideally I'll dial in my mechanics well enough that come fall I'll be able to start running in a MUCH more minimalistic trail shoe such as the New Balance 100's. Lightweight shoes that drain like a bathtub would be nice!

The New Balance 100's - Hopefully the new model out this fall will address the heel rub issue I've been hearing about so far.

Happy Feet

Frustrating: Over the last 6 months I log a few hundred miles training, both road and trail, run two 50k's and my feet come out roses. No blisters or any other significant issues to report. Yesterday I ran 16 miles home on paved hiker/biker trails and roads and I end up with a blister on each foot, one sore and slightly rubbed heal and somewhat raw forefoot on both feet. What's up with that?

I'm going to chalk it up as a function of a combination of wearing my trail shoes (Brooks Cascadia 4s which I haven't worn as much as others) on the paved surfaces along with the irritating wool DeFeet socks. While the socks have certainly worked wonderfully previously, they are beginning to wear pretty heavily so maybe the worn down defeats cause more abrasion then fresh less worn pairs might? Wishful thinking that I can blame it more on the socks then the shoes. That said, I may need to stick to more trail use with these Cascadias. Of course, 16 miles on roads is probably too much for any trail shoe I suppose even if they are reviewed well for use on the road sections of trail races...

The good news is my feet feel significantly better this morning then they did when I got home yesterday evening.

On another, though similar front, I'm finally reading Born to Run by Christopher McDougall. Really, surprisingly gripping read. Much more build and suspense then I'd have expected out of it and a very motivating book; especially to really get out and do some real mountain/serious trail running. Combine it with the volunteer time at the Elizabeth Furnace Fat Ass 50k during which the trails were running streams and the "creek" crossings were raging rivers and our 10 mile training run the prior day on the same trails produced elevation gain of well over 2000' and I'm really getting the itch! If only I lived closer to the mountains!

The book is reinforcing a slight twinge of interest in trying out some barefoot/uber-minimal shoe running. The book touts the benefits of a strengthened foot, and rails pretty heavily against modern running shoes and Nike in particular. I'm not interested in losing the running shoes, especially for my trail running; but the interest in a pair of Vibram FiveFingers is certainly increasing. (I have to admit I'd expected a little more in weight savings from these then they have listed; 11.2 ounces per shoe while my Mountain Masochists are something like 11.8 ounces per shoe. If anything I think this could just further improve my stride from the heal strike style I've been moving away from over the last year or so. Have to say I've come a long way without the 5Fingers though on the other hand with my dividend, 20% off coupon and $30 gift certificate I'd get them few a few bucks out of pocket... Enticing.

Seneca Creek Greenway Trail 50k

This race popped up on my radar a while back but I didn't put much thought into it until I noticed it's timing relative to Bull Run Run. At just over one month before the 50 miler it was the perfect pre-race long run for me. I signed up tentatively with the RD figuring if I was feeling good and Matthew was in I'd be there.

That said, with the set backs in training, 1 week being sick at the end of January followed by a generally weak week (sorry), the February double whammy of a snowstorm and then the week long trip to Asheville and Knoxville during which I ran 3 times I wasn't feeling too great about my chances of completing this race. On the other hand, I had a good past couple of weeks, and aside from the horrendous conditions on the Potomac Heritage Trail last weekend, I did manage nearly 3 and a half hours of on the go time. Time on the feet I've heard is one of the most important parts of training for ultra distance races, so I figured it was well worth the $20 to get out there and give it a go. When Matthew came back and said he was in, I knew it was on!

We started off somewhere in the middle/front of the 350ish marathon and 50k runners and settled onto a nice long train of people. We were cruising along in the 7:30-8:30 minute mile range for probably the first 10 or so miles stuck pretty tight to the remaining train, picking our way over the frozen solid and rutted out snow on the trails. Somewhere along the way we passed some folks and leading Matthew I tried to stay with a few runners in my sights maybe 25 yards ahead. I wasn't doing it and was slowly dropping back when Matthew took over and slowly and steadily reeled the two guys ahead of us in. I was struggling there but made it up with him and did my best to continue to hang on.

We stayed with those two, one named Daryl (I think but I'm probably wrong) and the other a young guy in a VHTRC sleeveless shirt around the lake loop. About half way around the lake we caught up to Rob D(2nd 50k in 3 weeks following the 100 miler 4 weeks prior... ouch!) who'd been volunteering at the PHT 50k and I dropped back to chat for a minute or two but knew I'd be dead if I didn't hang on to Matthew and Daryl for a bit longer. It took some serious effort to catch back up to them but I got up there and followed through to the second stop at the lake aid station.

Shortly after that aid station we lost Daryl off the front and Matthew and I continued to roll along. Matthew was feeling good and I was slowly falling off his pace. I was doing what I could to keep him in my sights but he was cruising and continued to pull further and further ahead mile after mile. Eventually though, I got a bit of help when he got stuck behind some folks and I managed the slightest little second wind and finally reeled him in on a fairly steep little switch back "climb" and we stuck together for a bit after that until a long grinding uphill.

A young women we'd run with before caught up quickly up here, tried to stick behind us and then rocketed by once she saw us dying hard at the top of the climb. I offered to play rabbit for Matthew for a bit and shuffled off in front of him. I eventually separated from him over the next few miles and settled in to my shuffle jog for the final miles of running. Somewhere in here we started to see mud; mostly just relatively small patches that were pretty sloppy, though again I was surprised by how dry most of the trail was.

The last aid station came a supposed 2.2 miles to the finish but was followed abruptly by a second creek crossing (which felt GREAT!) and the steepest little kicker of the race (which DIDN'T!). The end of the trail put us out directly next to my truck and even thinking it was well under a mile to go I absolutely had to fight off thoughts of just going straight to my truck. It was especially difficult when all I could think of was how I'd already run this portion of road in the morning since we were the last people boarding the last bus to go to the race start (aka we were late...)

Around two corners and an announcement that we had a mile road run to the finish was tough, but I managed a little focus, took the smooth road for what it was and gritted out my final mile back in a reasonable (though in all reality super slow) pace. My finish time of 5 hours, 20 minutes and change was a significant improvement over the PHT 50k though I'd guess the trail is quite a bit less technical then that one was; at least at times. Matthew came in a short 10 minutes later and we headed over to the race provided BBQ for some well deserved sodas and BBQ sandwiches.

Caught up with Rob a bit afterwards and talked to a couple of the people we'd run with during the race before heading home, taking a detour off River Rd due to an accident, ending up near Catholic University (way out of the way) and finally getting home to ice baths, a quick meal of pasta and veggie sausages and heading straight to Jenny's house for her 30th birthday dinner and games party. And, yes we did both eat full meals again! Yum!

No official results though from what I can tell I was somewhere in the sub-40's for the 50k placement. A much faster race field then I think we expected, though the delusions of top 20/top 10 placements were way off base to begin with! :)

Check out my GPS report on Garmin Connect here.

Can't wait for BRR!

Presidential Run

Sometimes I forget what I have the opportunity to see during my usual lunch runs.

A lot of people in this country (and the world for that matter) would consider this a vacation...

Goals and Milestones

The other week with my regular, easy run down the mall, around the Lincoln Memorial and back, I cracked 600 miles on the year running. It's not a very big number for a year of running; its downright minuscule when compared to the typical ultra runner but for me it seems like a big milestone.

My weekly running mileage chart here shows my lack of consistency. The last 6 or so months has shown some improvement there.

In 2008 I just cracked 400 miles; beginning my training log in late March and not really running with any focus or races in mind. Consistency was no where to be found and my miles just basically came in small heaps throughout the year. Over the last few months, basically since I decided I wanted to attempt an Ultra and began running trails in June, my mileage has ticked up and my consistency has as well. I still have large variations in my weekly mileage but overall I've managed in the 15 to 20 miles per week on average. While this is still far from "Ultra" mileage, for me, it's a start.

Literally, not a single run in January of this year and less then 20 miles in the entire month of May!

For 2010 I've got my eyes fixed on the Bull Run Run 50 Miler, one of the VHTRC main event races. This means I'll need to keep my mileage up as the new year begins and really start to build into the month of April. I'd like to run a strong race and finish feeling better then I did after the PHT 50k so a solid winter mileage base is a must.

I'll be very happy if I can average a solid 20 to 30 for the first couple of months of the year. For 2010 as a whole I think I should expect to break 1000 miles, with hopefully a couple of Ultras under my belt.

As for my cycling, I'm somewhat stagnant, kicking around 1800 miles for the year. In 2008 I hit 1500 or so, probably mostly invested in my tri training, especially the 1/2 IM. This year my miles consisted more of dirt riding with some pretty limited road mileage. I've just found so much more enjoyment in the dirt all around this year. That, I don't expect to change necessarily for next year.

My cycling goals for next year will revolve around a similar principal as this year's racing with one major addition. I want to make my first attempt at the Shenandoah Mountain 100 (SM 100). This alone will require a large boost in my overall mileage and hopefully I'll be able to work in some much longer dirt rides and some long road rides with my DCMTB teammates this year to make it happen.

Call 2010 the year of the Ultra's for me if you will; thats just where I'm at right now. Short course speed races are fun, but I find myself drawn to the long course absolute tests of endurance that go with Ultra distance racing. There is something rewarding in and of itself when finishing long distance races; something that for me is lacking in the short courses.

At this point I'd say I should be doubling my cycling mileage if I want to have even a remote chance of finishing the SM100 and probably quite a bit more if I expect to perform well. Of course if the weather keeps up this amped winter we've already seen my riding may take a back seat to trail/snow running and shoveling!

Or, maybe its finally time to invest in a trainer and actually start using it...

Who needs snow shoes?

What a day! While I didn't end up camping out in the snow like I was thinking I might, I did still get out to SNP with Matthew and our dogs for a long trail run/hike in the snow. It was raining when I rolled out of Greenbelt at 5:30am Saturday morning and snowing by the time I got to Markham where Matt's house was; a good sign for our run since a rainy started would have made for a much colder day on the trail. The dogs got along well from the get go and we made our way to Front Royal and the start of Skyline drive where we hooked up with the Dickey Ridge Trail around 7:30.

Once on the trail we settled into a steady jog over what was maybe a quarter inch of wet snow on the ground. The trail essentially parallels Skyline up to the AT, climbing almost the entire way from the starting point around 600 feet above sea level. We kept up a good pace heading up, running when we could and hiking when we couldn't. The snow was beautiful and I found myself surprisingly comfortable in the cold conditions.

The snow kept falling the entire way and was building fast on the ground as we broke fresh tracks along the deserted trail. Early on I saw some sort of animal which we decided was a coyote after coming up on some small paw looking tracks though we later decided it must have been one of the dogs' tracks and a deer, with the dark brown winter coat that I had glimpsed through the snow. The climb was otherwise uneventful though beautiful with the fresh snow blanketing everything in sight. At the only lookout point of the day the view was unfortunately blocked by the snow and fog surrounding the mountains but the continuous scenery we passed was good enough to make up for it.

Upon reaching the intersection with the AT, Matthew made the suggestion we not bite off more then we can chew and head back down the trail to the car. Realizing he was right and that going on any further would be somewhat foolish, we turned around and began heading back down the trail. We topped out at around 2500' and since somewhere around 1700' before a tough, steep and technical quarter mile climb to our meeting point with the AT things had gotten substantially colder.

We grabbed some food and then picked up the pace a bit to try and warm up again, which we succeeded in doing after dropping back down the long climb. The warmth lasted for a bit before a breeze came through and kept us cool for the remainder of the trip down.

At the point we turned around we'd probably been shuffling through about 6 inches of snow and the whole way down it was building, continuing to get deeper. It was a pretty cool thing to be out in this snow, and with how fast it was coming down we were making fresh tracks both up and down; our previous tracks having been buried almost entirely in fresh snow.

After dropping below about 1200 or so feet we hit some recently traveled snow, a large number of deer and dwindling snow accumulation. By the time we crossed over Skyline a final time before getting back to the trail head the trail was more of a slushy, muddy, well traveled mess. Apparently the locals know the Dickey Ridge Trail well but mostly just stuck to the first little section of it; the only other person we saw was a guy walking his dog up that short first section of the trail before heading back down along Skyline.

Back at the car we were both pretty chilled so we got a bit of a change of clothes and quickly headed back to Matthews' house with the ideas of hot showers in our heads. A power outage and well water quickly dispersed those hopes but theres nothing wrong with a little camp stove boiled water for tea and wearing more clothes inside then we did outside! After a couple of cups of tea, snacks and beer, and some pasta I eventually mustered the up the energy and motivation to head home. I knew our big down comforter, memory foam mattress topper and a warm shower at home would be well worth the long drive home in the dark. I think I was in bed by 8 that night.

A couple of additional things:

-Matthew tweaked his knee at some point during the climb. He toughed it out for the rest of the hike but towards the end I could tell it was really hurting. Once back to his place it stiffened up pretty badly on him to the point he wasn't even bending it. Hopefully its doing better now but kudos to him of toughing that out with barely even a mention of it.

-I wore a thin pair of technical somewhat fleecy Cannondale gloves for this run. For the majority of the trip they were perfect though once the wind was blowing through the soaking wet fabric my hands got seriously cold. Next time I'll need to find something a little better. Even just a thin, lightweight outer shell would probably be enough, just to block the wind.

-I wore my (10+ year old) Under Armour winter gear tights and top as a base layer.

-I picked up a basic pair of Nike DriFit running pants, similar to my DriFit shorts of preference, at REI which I wore over the tights. They were perfect until the snow was getting deeper and then the snow started building up on them around the ankles to where I had at least baseball sized balls of snow hitting my ankles every step.

-On top I wore my Celtic Solstice 5 Miler fleece over the UA and my Salomon wind/rain jacket over the top of that. That combination was surprisingly perfect, kepping my core temperature well regulated throughout the run. With a better glove combination I would have been comfortable the entire run I believe.

-Of course I wore a pair of my DeFeet Woolie Boolies along with my Montrail Highlanders. This actually worked; the socks kept my feet warm enough despite being soaked for most of the trip and the shoes handled the circumstances relatively well. Not an ideal shoe for the conditions but they got the job done. Other then some spikes or even snow shoes I'm not sure what would really do better though.

-My thin, vented running hat from finishing the Shamrockfest Marathon was perfect; keeping snow out of my eyes and keeping my head just warm enough.

-The route with elevation. This puts it a little shorter then what I think we did. The trail markers had us at 9.5 from Front Royal at the start of the Dickey Ridge Trail which includes a short little (less then a 1/4 mile on google pedometer) section of trail. We're saying 18 miles total.

-It was disappointing coming home to just an inch or two of slushy snow back in Greenbelt. I'm glad I got to enjoy a real snowfall before returning to the king of slush - DC metro region.

-I need to spend a lot more time running/hiking out in the mountains. As much fun as they are to run, there are no real "climbs" on my usual stomping grounds.

Welcoming winter, done right

A couple of weeks ago when Aimee told me she'd be house sitting (and taking Homer) over this coming weekend I quickly decided it'd be my time to get out for some winter mountain fun. I got in touch with Matt from the PHT 50k to see if he'd be up for some biking or running. Saturday looked good for him so we planned a trail run/hike for the day.

Now, after early week projections showed sun and at least mid-40's for the day, we're looking at some pretty certain snow fall and what looks like it'll be a pretty fun way to welcome in the official winter. Unfortunately I won't have my camera but I will definitely be enjoying myself out there. Its likely I'll be camping out on Saturday night as well, even if I just set my tent up in the bed of my truck. It'll be better then the long drive home after a day of running and snow plowing...

For those interested, worried or looking for me if I don't return in a timely manner, our route will look something like this, with a possible different ending point around where the AT pops out of SNP.

Races to Remember

I did my first running race as a kid at the Peachtree Jr Road Race in Georgia when I was probably about 8 years old. My Dad was into road racing, especially the Peachtree Road Race, and I would sometimes go to the local high school track to run with him (when I could get myself up for the 5 or 6 am departure time). I remember one early run with him where he was just so impressed after I completed the entire 4 mile run right with him. I must have been beaming that day.

In those Peachtree Jr races I'll remember running and seeing my parents along the course cheering me on. I'd always pick it up when I saw them and do my best to look serious and hide my huge grin, although I doubt that ever worked. Really, I still do the same thing today when I see my family during a race, only now I don't try to hide the gr

in. I ran probably 4 or 5 of those races before we moved away from the area; unfortunately the old t-shirts are probably lost for good by now.

Another race I'll always remember was a 5k at a local school; still in Georgia. It was probably one of my first 5k's and I think I was in 3rd grade at the time. There was a kids race, probably a mile long that went off before the 5k and I remember watching with pride as the other kids did the short race while I waited with my Dad to run the big one. Turns out I probably should have done the miler after all as I finished the race behind even the clean up vehicle picking up the cones on the course, a solid DFL if I ever saw one. In the end though I won the raffle prize of a new boys bike from a Roswell Bike shop sponsoring the race. I believe to this day that "raffle" was rigged for the poor kid in last place.

Now, to add to my list of memories from meaningful races, I have one of the opposite end of the spectrum. I have an actual placement in a strictly running race!

On Thanksgiving morning Aimee and I walked the mile over to the greenbelt youth center for the annual Greenbelt Rec Dept's Gobble Wobble 5k. First of all, being able to just roll out of bed and walk to the race course was just great! I could get used to that. The race had a record turnout (150 strong for the race/walk event!) and was kicked off with the wobbling warm up led by a sergeant of some kind, which I swear was really just some low key tae bo.

I started in the second row, just behind the turkey lead off man and a couple of 7 year olds ready to sprint for the hole shot. After a couple hundred yards I was settled into 2nd, right on the heels of the tall fit looking guy I'd labeled as the winner before the start of the race. I stuck around for a lap then he slowly pulled away finishing up in just over 19 minutes. I managed to hold onto second AND more importantly came in at 19:31 for my first sub-20 minute 5k! (Hopefully the measurement of the distance was true though I'm not necessarily holding my breath on that).

Thats the Turkey in the middle, me on the left and the top Male and Female runners and husband and wife pair of Paul and Cara on the right. Nice folks who live just down the street from Aimee and I. (Photo from the News Review blurb)

To top it all off I'm in the local Greenbelt News Review (blurb on page 5) this week, both in picture and in name! Looks like my star hasn't set just yet since my high school days of (local) "fame" (the picture of me watching helplessly as a star CB for a rival high school football team intercepted a pass in front of me being my last big "claim to fame"). Eh, something like that. At least I set a new PR and had a good time supporting a local event with Aimee.

Results and a picture of proof that I started...

In case you want to see.

Results

Standing around at the pre race meeting... looking like Mario...

My First Ultra Experience

I didn't really mention it on the blog or tell a whole lot of people about this since it feels like my track record hasn't been all that outstanding about following through on some of my personal races discussed this year. I also just wasn't quite sure how feasible this was and what kind of training I was going to manage to fit in before the race. I really had no idea whether I would be able to complete this and even whether I'd even start it, despite how badly I wanted to try it.

On Sunday though I ran the Potomac Heritage Trail 50k put on by the Virginia Happy Trails Running Club.

Since my 23 miler on the Heritage trail 3 weeks ago I'd barely gotten out for any kind of exercise. The first week was cut short by a trip to Florida for Mike's wedding, the next work was busy prepping for a seminar we put on every few years, the weekend filled with DCCX, and then this past week was spent off site for work putting on the seminar in a location where slipping out for a lunch run just wasn't an option. On Friday and Saturday I was lightly considering emailing the race director and giving up my spot on the 100 person deep runners list but I held off.

Sunday morning I made my way down to the house in Woodley Park for the start of the race, unsure of what to expect. A small gathering, similar to that of a house party was what I found and I stood around anxiously after checking in waiting for things to get rolling. Se eventually moved things outside to the side walk across the street and had the pre-race briefing in the cool rainy air. 5 Minutes later and we were off, heading up the street in a pack 100 strong on our way to the first bit of trail.

While standing around inside another young and equally anxious guy named Matthew struck up a conversation with me and it turned out he was in the same boat as me. He'd found the race online, knew no one and was really unsure of what the day would bring but was up for the challenge. We continued to chat as the race began and as we settled into race we kept ourselves occupied with the random chatter that goes with these types of races (at least early on them).

The first few miles were on a surprising network of trails ranging from Woodley Park to Georgetown. Some were part of Rock Creek Park but the majority of trails I'd never seen before and I was thankful to have the large group of runners around to lead the way. Eventually we popped out at Fletcher's Boathouse up along the C&O Canal and headed south back to key bridge to finally hit up the actual Potomac Heritage Trail. By the time we hit the PHT we'd covered around 8 or 9 miles and had been treated to two extremely well stocked, well manned and super friendly aid stations. A HUGE thanks to all the volunteers for spending the cold and dreary day outside helping out some fellow runners, many of which were on their first ever Ultra!

Matthew and I were still hanging together and we'd managed to get together in a group of maybe a half a dozen folks, all pretty young and most new to Ultras. We made our way along the PHT enjoying the still riveting fall colors and views of the Potomac river on the right. The rain was still falling and the trails we wet though for the most part everything was runable early on in the trail. Further along the trail got a bit more rocky and things slowed but for the most part we stayed pretty tight with the same groups. Matthew, another guy and I pulled away a bit through some of the rocks from the others and pretty soon we were bouldering our way up and into the Chain Bridge aid station. Again, awesome volunteers and offerings!

From their we headed down a brief stretch of trail before the hairiest water crossing of the day. Knee high rushing water at about 20 feet wide was enough to take some caution in crossing we we linked arms and used each other for support crossing over the uneven stream bottom. Across the stream with no issues we continued on. Pretty soon we caught a few folks grouped up ahead of us and got a new pacer. This guy, with some obvious experience under his belt was a smooth and consistent runner. Unlike many other folks he would generally continue running on the fairly steep uphill pitches and was quick on the down hills. We stuck with him for a while, through most of the rolling terrain the day's course would offer. Eventually this started to take a toll on both Matthew and I and along some constant and steep rollers up in the Turkey Run Park area Matthew lost contact of the group. A short ways on though was the final aid station before the turn around point at the American Legion Bridge (495).

There was a dart tossing contest for bonus time which I played and managed to win 2 minutes or so off my time with so I used that time wisely and waited for Matthew to catch up. I knew I wouldn't be able to maintain contact with the others for the remainder of the race and more then anything I didn't want to be running alone, especially through some of the most painful miles of the race.

We headed out from the aid station shortly after, me setting the pace on front and just settling into cruise control mode. Things were going smoothly here through about 17 or so miles and I was feeling pretty good about everything so far. We were informed we'd be DQ'd if we didn't pee on the AL Bridge so we did that, turned around and started cheering for all the folks that were coming up our way, right on our tails.

Back to the Turkey Run Aid Station and then the long slog from mile 20 to 25 or so on the rollers was tough. There was more walking as we looked to conserve our energy for the final few miles but we made it back across the stream crossing and to the Chain Bridge AS to refuel before heading out on the final leg of the race.

Instead of heading back down the remainder of the PHT we crossed over Chain Bridge back to DC and swung down onto the C&O canal for a couple of miles before reaching Fletcher's Boat house again. From here it was back into the trails, following the pink chalk markings on trees and sign posts as we shuffled along. Too many pink dots and wooden stair sets going up later we were back out for the final stretch of road, almost all uphill, back to the house.

Shuffling up the street we saw a couple of previous finishers walking who gave us words of encouragement, telling us we were just around the corner. The final right hand turn to a slight downhill and the finish was (unknown to me) in sight. I kept running past the house, expecting to see a line or person telling me I could stop. Only when I looking back over my shoulder and saw a fellow runner pealing off his shoes on the front porch of the meeting house.

Total time: 6 hours 15 minutes. With Bonus: 6 hours 7 minutes. (Hey, I'll take whatever I can get!)

Inside there was hot chili and chips and pasta and other food and beers and sodas to refuel. I grabbed a bowl of chili and beer before slogging the quarter mile uphill back to my car where I left my warm dry clothes to change into. Once warm I headed back to the party for another bowl of chili and a bowl of pasta before heading home to get Aimee and back out for some Chipotle to top of the reserves.

My legs and feet were sore though miraculously I came away without any blisters or really even any lingering acute pain. The joints were sore for a day or so and the muscles are still slightly sore though Tuesday night I managed to get out for the Night Ride at Rosaryville without too many ill effects. I'm sure the 20 minute long ice bath Sunday night didn't hurt the quick recovery time.

I have a feeling this won't be my last or longest run, though I think I'll stick to the trails. Since I started running trails, road running just seems tedious, boring and painful. Matthew, who lives out in the Front Royal area expressed some interest in a long run partner and is into mountain and road biking and fast packing as well so hopefully that'll help me to get some more quality time out in the SNP area with some pretty solid "real" (eastern) mountain trail training. I think we both will be eyeing up some 50 miler races in the coming months as possible options.

No results up yet and I didn't pull the camera out of the bag even once due to the rain but I saw a couple of flashes here and there so maybe a shot or two will show up of my run. I'll post the link to results when they're up though just in case.

Weekend recap

I've been upping my running miles for the last few weeks/months, capping off my build up this past weekend with a 23 miler on the Potomac Heritage Trail. I wasn't breaking any land speed records (my total run time was right around 5 hours), but considering the terrain, my limited knowledge of the trail system and the self supported nature of the run I consider my progress on this one to be pretty good. Most of the trial was pretty rooty and rocky with some sections downright treacherous including some pretty serious rock scrambling up a water fall (Cass actually swam one portion of the scramble while I went up and over some boulders in the way).

In the end I basically covered the entire PHT from Roosevelt Island out to 495 and back with a few somewhat lengthy off-shoots mixed in for good measure. In some trail running advice forums I've been following lately I've seen an abundance of the attitude, "there are 2 types of trail runners; those who have (and continue to) fallen on occasion and those that will." Being as how I'd yet to take a trail running spill I kept my mouth shut so as not to jinx myself.

Saturday's run, turned out to be the one. Ironically enough, it wasn't any of the steep or technical tough spots in the trail that got me. Instead it was simply a damp log with a slightly downhill angle to it that took me by surprise as I planted my full weight on my left foot on top of it. The resulting slam down on my knee was worrisome for a minute but once the initial shock pain went away I was left with what amounted essentially to a skinned knee and maybe a little bruise.

15 miles later I was still going strong with no ill effects aside from the occasional strange look after finishing while stopping in a gas station for a drink and some ice for the bath tub at home.

Sunday an easy ride at Wakefield with Vinny and Chris (Leland) showed me just how tired my dogs really were and Monday's cloudy day saw me stuck in a rut with no motivation to leave the couch aside from a very small bit of bike work in the morning with Brian.

Some semi related tid bits:
-the thompson seatpost on the Jamis is perfect, w/ just the right amount of layback.
-I'm feeling good with wider and lighter FSA XC-190 bars on the Jamis and felt good slipping between tight trees at Wakefield on Sunday's ride.
-The WTB Weirwolf tires are feeling pretty supple, connecting well and definitely feel better on the front end in comparison to the stock ignitor's I've been riding.
-My Hardrock's held up nicely to their longest test yet and while the roots and rocks of the run really put them to the test, they seem to be able to handle the load with minimal forefoot discomfort for me.
-The redline is being built back up, now with my EA-30 riser bar off the Jamis, some flat bar brake levers I had lying around, my spare single speed crank set from the fixed gear I also had lying around, the matching ea30 seat post and wtb saddle from the Jamis (both lighter then the other stuff I had on the bike), new cheapo brake cables and housing and a Forte single speed conversion kit I picked up at Performance. I know I'd never be able to win a cross race on my converted SS with flat bar like Jonathon but at least now I can look somewhat like him (minus the tight skeleton skinsuit and podium candy of course). (Halloween is coming though and facial hair options are being considered).
-The fixed gear is finally mostly back together after nearly a year of languishing in the bike room and shed. Once I get a new spoke installed in the rear wheel (replacing the spoke that has been busted probably for well over 2 years) I will once again have a fully operational 'fixie' though now with much less friendly terrain to ride it on (considering it lived at Aimee's place on Capital Hill up until September).

And that's about it.

This coming weekend I'll be in Florida celebrating my high school buddy's demise... I mean wedding. He mentioned going sky diving the day before the wedding. Said something about making sure God gets the opportunity to correct his mistake if necessary... Not really sure what he means there.

My heart rate monitor apparently believes I'm super human... or dead.

I've had a Timex Iron Man w/ HR for a few years now, although it's been out of service with a dead chest strap battery for the last year or so. Recently I got a new battery for it and figured I'd start using it for some targeted training. You can set HR zones based on your estimated max HR and then let the watch remind you when you leave that zone. All seems fine and dandy, if it were only so easy.

Today I decided to get in an easy run, the first since my slight muscle strain from Nation's, and set myself up to keep my HR in zone 3 which is 137 to 156 bpm. Generally my normal running puts me in the low to 160's so I'd be going a bit easier then my normal pace. For the first mile it was going alright with me going over occasionally, generally a beat or two per minute. The next thing I know I'm rocking a 215 HR and the darn thing won't shut up. After about a minute of constant beating I gave up on it turned it off and proceeded to finish up my lunch run. Of course that means I ran the rest of my run significantly harder then I planned and my legs are now nice and tired for my ride tonight.

I'm curious as to whether this is just my HR monitor being a piece of junk, or if maybe I should be worried about a heart murmur or something. Maybe of course I really am just a super human with a max of 240 bpm like my monitor is fond of reporting to me but somehow I think that just isn't it. But seriously, is there anything to my fears here or is it really just a piece of &*^@! (horse poop).

The rate, even when seemingly working will jump around quite a bit. Say from 167 to 150 and back and even after telling me I was rolling at 215 for a few minutes, it next said something along the lines of 145. What is this all based on anyway? Beat to beat? The number of beats over the last minute? The last 5?

I guess maybe its time to start thinking a bit more seriously about one of them GPS/HR watches...

Some bits and pieces...

A couple of random things.

First, I've been struggling a little bit with finding the perfect socks for running in my Montrail Highlander trail shoes. They fit great and feel great all around, except for my right pinkie toe. Any run over about 6 or so miles and my toe starts to get rubbed a bit too much and blister is either formed or rubbed off.

Saturday for my long run, due to all my other decent athletic socks being in the wash I decided to try the supposed winter weight DeFeet Woolie Boolies I bought specifically for winter cycling since my feet get so cold in the winter. Turns out they were by far the best socks I've got for the job! My feet felt awesome after the run and never felt over heated by the heavy wool socks. They weren't even as soggy as I would've expected considering my shoes were soaked through by the end of the run. Just a bit of body glide and these socks and it looks like I've found my magic solution.


Sweet.

Another thing. My training log on Runner's World keeps track of shoes and mileage for me so always know where I stand with my shoes. With my run last night I broke 100 miles on my Montrails which I only just bought in June and really started using more heavily over the last few weeks. In comparison, my Nike's I bought back in August of last year have just over 140 miles on them. My Asics which I bought a bit before the Nike's are around 230 miles but unfortunately are exceptionally close to retirement as they're just about broken down entirely. I've heard this is one problem with Asics shoes; much shorter life spans though they are awesome shoes while they last.

The good, the bad and scummy

All week I've been eagerly waiting for this weekend to come. I had big plans and with Aimee in Florida through the end of the weekend, I had no commitments to speak of. Perfect for a couple of long days out in the great outdoors. I tossed around the idea of a backpacking trip with Brian, or maybe a fast packing trip, just me and my pup; 20+ miles on Saturday and another 20+ on Sunday with super minimal gear. Could be pretty sweet, if of course I could work the gear right. Then I was thinking long ride, Shaffer and Hoyles Mill and Black Hills and maybe more if I could figure it out for Saturday. Sunday, change it up with a sweet long trail run.

Then it started raining and any and all of those plans went down the tube. Well, almost all.

While I knew any sort of mountain biking was out for the weekend I figured I could try and squeeze in a long run somewhere. I headed up to Patapsco to see what the trails were like with the intention of heading to Columbia to run some errands if they were bad. What I found were surprisingly tacky and solid trails all around.

So, I donned a lumbar (fanny) pack with a water bottle holder, bungees for my rain jacket and pockets for cell phone and gu's and hit the trails with Cass. I stuck to trails I never ride and trails away from heavy run off and river valley areas and saw tons of areas in the park I've never before seen. After tooling around some of the different routes up between Avalon and the 195 park and ride entrance I headed out the paved Grist Mill trail searching for some different trails and different areas. I found a way across the train tracks and made it up eventually to the Hilton area and headed out further from there.

At this point we'd been out running for about an hour and a half to two hours and it was starting to rain. The trails were holding up and the rain barely seemed to be coming through the leaves so I decided to keep going since I was still feeling good. Headed out a few trails that eventually brought me back down to the paved trail (still grist mill maybe?) and a dam where I circled back around on Buzzards Rock Branch Trail. At this point the rain was starting to pick up so remembering a few key things from a park map I'd looked at back at the Hilton area I headed back in the general direction of where we came from, all the while sticking to different trails.

Eventually we made it back down to the parking area at the trail head (middle?) of Soapstone and started on the final stretch, deciding to stick to soapstone since it was about time to be finished. The cloud cover was starting to make it dark in the woods and it was getting late (much later then I realized). Soapstone was beginning to get a bit nasty though it generally is probably one of the first trails to get bad as the water tends to run and puddle on the trail there naturally.

When we finally made it back up to the trail head a bit over 3 hours later I think both Cass and I were ready to be finished, dry and fed. Unfortunately, some scumbag had decided my truck looked money and that there was probably something of value in it. They smashed my passenger side rear window with a rock (which they left me as a souvenir on Cassie's bed along with a wonderful pile of glass and only charged me a wallet! How wonderful a present.

Oddly enough they left my (outdated?) ipod player sitting in my center console where the wallet was as well as my GPS navigation device which had slid out from under the passenger side seat and was sitting in plan view when the passenger side door was opened (which they had done). Strange... apparently these guys were too good for my electronic devices! Though they did take my ipod car charger I think.

BofA had called me while I was running which I guess I'd missed hearing coming from wrapped in a plastic bag in a pocket near my dairy-aire. Apparently they spent some $70 at MacDonalds before attempting to rack up about $1000 at Walmart. Pretty easy to ID the fraudulent purchases there since I REFUSE to eat MacDonalds and haven't been to a Walmart probably since I was at school in Pittsburgh.

This is going to be a fun week. New driver's license, new work ID, NEW REI MEMBER CARD!!!, new smart trip card (which had some $80 still on it), new health insurance cards, (damn it, they stole the cross I kept from when I was young serving at my church as an acolyte! S@#$!), new AAA card, phew, I just took my social security card out of my wallet a little while back..., oh yeah new debit card, new costco card... Let's see. Anything else? I think that's more then enough. I'll be really pissed if they got my Cosi card.

Ok, I'm done. I think I've blown off enough steam for one night. If you made it this far... sorry!

At least the run was great!