AutumnFest 5k- a preview

I am still resting up a bit after Sunday's 'marathon'. My right foot is a little tender in the calcaneus- have a small ball in there that is responding well to RICE and massage. It does not hurt when I run, just when I walk around in office shoes at work. So two days of rest and extra sleep with lots of core work in the interim. This is something we should probably all do a little more. Speaking for myself, I am always putting this stuff off but when I do it, I never regret it. (Does this sound like some of your non-running friends??)

Saturday morning is my next race... a 5k. This of course is a short distance but in that 17 minutes is a required large effort. The density of effort creates an acute, searing burn which many of us, being endurance junkies, are a little unfamiliar to. The course I am running is in Southern Pines, NC which means low elevation, flat pavement and maybe some heat too. Basically I will be 'out of my element' to quote Walter Sobchak.

I find it beneficial to go outside the lines in racing and training. If we are always in our areas of familiarity then we can never grow. With this in mind, I look forward to Saturday's test of the recent speed work that has been put in. As is the norm with 5k races, I really have no idea how fast I am capable of covering the distance. About all I can focus on is to get out well, within myself and then keep the foot on the gas for a couple of miles. When 1000m comes around to meet me I will see what is left in the anaerobic tank.

Goals are pretty simple. I'd like to follow the above approach for the steps that add up to the feelings that will comprise this race's memory.

1. Get out quickly within my ability. Specifically, I will get on that edge quickly and see how long I can balance the aerobic knife edge.
2. Compete well. In other words, when the choice appears in my mind, decide to run with the strength I know is inside of me, and that I strive to foster each day.
3. sub 17 (5:28/ mile) This is a place I have not been in a good long while. I know I can run this time given a good morning of running.
4. It goes by quickly... don't let it slip away.

Good luck to all those out there testing themselves. This is the essence of being human... the ability to take the abstract realm of the mind and create something with meaning with the body by way of the unknown source which some call the soul.

Unaided Marathon Sunday... The last LONG run...

Sunday brought me to Damascus Virginia and the Creeper Trail for the final 3 hour run before Goblin Valley. I set out to run 1:33 to the turn and then come back in whatever amount of time it required.

The Creeper Trail is very flat with only a slight grade in one or two locations so it is the best way for me to simulate the conditions of running in the desert next month. The fall is here and with it the cool breezes and falling leaves of the Appalachians. I hit start on the watch at 8:30 am and was off and feeling strange.

Trying my best to not try too hard at the start was weird, awkward. I've been racing a lot lately at some shorted distances and this caused the goal pace of 7:45 to feel painfully odd. Mile two saw an average pace of 7:30... better to back off!

I focused on relaxing my face and shoulders and allowing efficiency to creep in. The problem was, the more I relaxed, the faster I was moving and soon I had reached 7 miles in 50 minutes... obviously too quick for this day...

Soon after that I reached 8 miles and came across my first surprise of the day. There is the trail, just above the river was a large beast, a black bear of 500-600 pounds. He heard me crunching along the trail and quickly, powerfully charged of the hillside, snappy branches on his way. He reached a couple of hundred feet uphill and where the land levelled off stood and observed me, grunting and breathing heavily. I assume this was the result of the anaerobic effort he just put in and not his desire to consume me... if that were the case he'd not have run on like he did. So, there we stood. Me in the trail looking up at him and he looking down at me. I guess we were both having the same thought, 'Now what?' I did not want the situation to continue any longer than it needed to. I turned away from him and continued down the trail, being sure that I was not acting confrontational, or territorial in any way. He stood his ground and I ran off. A beautiful interaction on the planet Earth.

I continued on crossing trellised bridges. The trail crossing wide rivers and large fields of green. I spotted a flock of Canadian Geese and they honked something at me about health care and social reform. I immediately thought about what I was going to buy at Walmart on my way home.

I reached mile 12, my planned turning point and weighed the risk of going just 1.1 miles further, you know, for the full marathon. So, on I went. This section of trail climbed barely... so little that the return trip felt flat, or maybe that was simply my legs?

Still feeling relatively fresh at mile 16 I stopped to pass through a gate and was passed by a young runner. He blew on by and of course the competitive/ integrity trigger was activated. He was moving along at tempo pace, I was now committed to a full marathon have gone out the 13.1... now in the midst of mile 17. He stayed in sight but I tried my best to let him get away. After 4 miles he was standing and stretching on the mile post. He was halfway done... I assume in the middle of 8 or 10 miles. I still had 9 to go and was feeling the week behind me catching up a little... and those early miles as well.

After another 4 miles I was squarely in the cross hairs of pain and doubt. This being the reason for today's run I did feel a certain pleasure in the pain. The reflection of greeting oncoming trail users was helpful. My fatigue seemed to diminish each instance, and the breathing was not labored though I could feel the shallow breathe, the heavy legs and the queasy stomach. I kept drinking and drinking the Nuun infused water, helping to settle things a bit. 3 miles to go.

23 miles down and now I am shooting for steps building to quarter mile splits. This works for a mile and then I think about the Gatorade in the dispenser ahead, the COKE MACHINE!!! I reach it. I do not have the exact change, no dice. Filling my bottle up in the men's room I down the water and begin the shuffle back the final mile. The tightness is overwhelming forcing the walk but also allowing for a couple of conversations with walkers on the path. Total mileage for Sunday morning... 26.2. My first unaided marathon, and this time just a training run on the way to the fall's events.

The rest of the day allowed a Patriots win (a disappointing Red Sox defeat in the form of a Yanks sweep and clinch of the East...) and general overall laziness... of course with that lack of sleep combined with overwhelming fatigued related to extended efforts like these. The promise of sleep on Monday night sounds soooo good!

Bays Mountain Trail Race

Imagine standing on the starting line with a handful of talented runners... a pack of them. Then looking to your right and taking in the sight of a pack of wolves. This was the stage for the 2009 running of the 15 mile Bays Mountain Trail Race.

With the sound of a whistle we were all off and going. Two runners set the pace early and were out of sight for a mile or so as we crested the first climb of the day. This climb was gradual and we were all settling into the day that would be. I did not really understand the difficulty of the course before us. People can tell you 'it is difficult' but we all know that in life until you go through something yourself, you cannot have the proper perspective.

After reaching the fire tower we began running the undulating ridge line on forest road. To this point the hills were not super-aggressive. Just a long effort to the fire tower, then miles and miles of stumpy rollers over and over again. It seemed as if we were climbing just to give it right back before climbing again. Mike (overall winner) and I bridged the gap from the pack of 4 in the chase pack during these miles and built a new pack of 4 with the leaders. Working together we entered the single track, losing elevation as we wound down through the forest. Mike gapped us here with Ultrarunner Jason Bryant (second overall) leading the new chase file of three.

Sometime in here I pulled out my one gel from my side pocket and I dropped it! My mistake was to go on... and think I could run this course without any aid. Things were going well. great leg speed, feeling comfortable, efficient on the climbs, smooth on the descents. I figured if Jason and I could run together that we may have a shot to chase down Mike and make a race out of this eventually. For the meantime, Mike was a ghost... no sign of him, not even a waving tree branch in the distance.

At mile 7 we had made a humble climb back onto the ridge line and dropped back down away from a small saddle. We aggressively lost elevation at this point on a very primitive trail, soft and overgrown in spots but great trail running, on the edge of control and beyond! After a mile or so we had rounded a bend and were headed back up to the ridge line we had just left. The ascent was a full on approach without those friendly switchbacks, just straight up to the top, no nonsense. Passing an old cabin I was happy for the distraction to think about the history of the shelter, now overgrown with neglect...

The climb took its toll. The number 4 runner had faded a little in distance, but he ran smart and I would be seeing more of him later. Breathing heavily, feeling over-extended I chased Jason on and on as we headed back to the saddle to mile 8+. He looked really smooth and I was hanging on... not fully realizing that we had a good amount of ground left to cover and that some real challenges were still ahead. To this point we had no mile markers, just rumors of distances and their landmarks.

We ran down the ridge toward the lake, to the forest road in the wooded valley below. During the descent I was getting really sloppy, just over an hour into the demanding run. Mike was off the front somewhere, his strategy as solid as his fitness. Jason was looking really good and was thinking about catching the footsteps in front of him. I was thinking... nothing really. I was zoned out, no focus and a little lost mentally, staring at the yellow streak in front of me... then CRASH!!!!

I was down... bouncing off of a rock at my feet, landing on the up slope to my left. Feeling the softness of the crinkly leaves as they mixed with the sloppy mud beneath. The autumn smells were released as I disturbed the ground. Upon landing here I rolled and somehow spun around. Now facing back up the trail and laying on the downhill side of the trail... simultaneously I thought, 'stay, you might be hurt/ he's getting away GOOO!!'

Bottom line was that this fall was no accident, it was the mistakes of the day catching up to me. Too aggressive early, leaving my lifeline to energy on the trail behind me... (to save me from a few seconds of stopping) and now losing focus of the fundamental concept of running... staying upright!

At this point I was hurting pretty badly, 65 minutes in and now the course was poking small grades into my depletion to drive the point home. These mole hills were seemingly large, sloppy, slick areas of horror to me in my weakened state. It is no surprise that upon reaching the Mile 10 marker posted in neon at the base of a wall of a hill that I gave in... realizing that this was it. The day was now one of survival, guts and not competition. Will I have learned anything from this to take forward? probably not... it generally takes me a few times of making the same mistakes over and over and over before the lesson strikes me to consider an alternative. This lesson would soon visit me like the ghosts of footsteps and decisions past.

I was halfway up the large hill when the new third place runner approached and provided encouragement. "Only 5 miles to go!" he urged me on. But to me at the time, 5 miles seemed like an entire Marathon... I reached the top of the hill and an aid station! I took water and for some unknown reason declined Powerade??? Though I knew I was severely in need of calories. The folks here were very friendly and their smiles really helped. I believe their comment to me as I limped up the hill was, "Finally, a man with some sense." Just not by choice.

The trail gave me something back now. It relented and I was able to run along at 7 min pace and cover some ground over crushed gravel and flat terrain. Then we turned right, toward the lake.

I knew there were some hills left out there, and that we'd do a full lap around the water. For some reason I did not think that this would take too long, and maybe it did not? Perception told a different story. Like little Frodo I was drifting in and out of despair. Soon I was passed up by runners #4 and 5. The same two I had run up the initial climb with. They were the most consistent runners of the day that I saw, looking fresh and extremely intelligent in their approach to the course. Again, giving the broken down runner encouraging words, they bounded off into the forest.

We reached around finger one, with its climbs. I knew that were we getting close to the footbridge signalling the end of the day. I was miserable... miserable... I knew I was getting close though. 'Keep moving,' I thought. 'Keep moving, each step, a step closer. You still have a top ten... just finish this thing.'

The trail turned left, back toward the lake... hope! then out away again... desperation. Through Soggy Bottom, over a wooden bridge covering a marshy bog, which was beautiful. I was so tired that this 4 foot wide bridge seemed a tenuous balancing act. DO NOT FALL IN THERE... safely across now, and met with a long slope, typical of Appalachia as its crest came at the fold of the Earth up ahead and a downhill waited immediately following. This would be the theme for another mile and the next approach to the lake! This HAD to be it!

Again the trail turned away... just toying with me now. For awhile I had wondered if I had taken a wrong turn? If it weren't for the impeccable marking of the trail I may have wandered. Even in this state of delirium I reasoned that the chances of another course being marked out here were very small, and if so, I'd run into people soon enough. 1:45 gone by now... gotta be getting close.

Running on, another crest... a downhill, a crest and then... the lake! There is that damned bridge... I had made it... under a mile to go. I stopped for a quick second to get rid of some extra weight... Runner #6 was at my heels and soon beyond me. I was in seventh now. Having dropped 4 positions in my epic collapse.

I reached the concrete bridge, "zoomed" above the water below and reached the other side. I could here people, I saw Bobcats and Otters, even the Deer in their cages (as if this is really necessary???) and then I spotted the orange glow of a finishing line cone. Sweet relief.

1:51, 7th overall.

Half a pizza eaten, something cold to wash it down with and home for a nap before getting to spend the afternoon and evening with Lynnea!! A good day, with lessons to remember come next month's 50k.

It was in retrospect, encouraging to use such aggressive tactics on this terrain and still hold out a tired 7 minute pace while dragging myself along the course. If I can get a handle on this pacing thing then everything should be alright! Some risks need to be taken in races leading up to the goal.

Disney Marathon

Confirmation received for Disney starting coral #1. Now I am guaranteed to be passed the entire way;)

This is my back up for Boston Qualifying so wanted to be sure to have a level playing field against the clock... the impartial observer.

The Magical Green Streak!

What a great feeling it is after a few weeks of good speed work, finally getting to the feel of the snappy, efficient stride, to then go out for an hour long tempo effort as the sun sets and the crickets emerge.

I donned the reflective vest for the first time this fall last night! Does it have magical powers? After tonight's breakthrough run, it is tempting to think so!

I went out for 35 minutes, ending on a good sized climb and then turned to maintain the running on the edge feeling of the tempo effort. As the sun retired for the evening I was left running in the void of asphalt where you can almost swear you are flying. On the return trip I ended up running a little too hard a couple of times but mainly was able to cruise at 6:15 with a couple of miles around 5:47... and the great thing was that I felt like I was just sitting on the couch, feeling the run come to me. Each foot fall was quickly dissolved into a power stride, carrying the center of mass high and tall. As the few vehicles passed me I must've seemed to be a glowing green streak... in my mind.

This is the run we all hope to have everyday, that pulls us outward on those days of doubt... maybe I will have an epic day we might think. Usually not, we all know that honestly, the majority of the miles are pretty average- but this compilation leads to magic occasionally.

Bottom line, the leg speed is returning. After forcing it by will for 2 months, it is now flowing out of my body... and I like it!

Friday Night Hills

Lacking leg speed is a bit frustrating. The heart rate is steady, the strength is there... but when you hit the gas, there is nothing to draw upon. It's just like driving my 1998 Honda Civic up a big hill, with a line of traffic behind me. I want the little lady to move a little quicker, but there is just nothing there... so what to do.

There is likely not much hope for the car. She is efficient (40mph highway) and that is great. But I am a human, and within certain limits there is room for adaptation. With this in mind, I set out on Friday evening for a number of hill repeats to gain a little power and ultimately efficiency in my running mechanics.

The run began with 15 minutes of puttering, gradually increasing heart rate until I was ready to begin the "work". I used "The Dragon Trail", which you may never have heard of because it is at my house but trust me, this is the place to run hill repeats. I set off up the ~600m gradual grade on crushed gravel and grass through a wooded area and emerge into a field of Fraser Fir. This marks the top of the hill... and the right turn brings me into the woods and onto Dragon Trail Proper.

This is a good recovery area, a few switch backs downhill. After 2 minutes the trail flattens and allows for 2 x 100m strides through green, moss-laden, fern full land... The path then turns twisty and technical again. Here you can again recover for a couple of minutes. The trail then dumps out to my front yard (literally) where stride(s) can be done before beginning the next hill repeat.

Basically, the workout went this way.

Hill, recover, stride x2, recover, stride x1... for an hour or about 8 loops...

The hill repeats were done slowly, with high knee lifts to emphasize power; raising the center of mass. The strides were smooth and flowing with the focus on speed without effort... using micro-movements... snappy, with a good lift in the girdle.

The workout was surprisingly effective at accomplishing good turnover and draining my energy over 60 minutes. I slept very well when all was said and done.

The next morning I went out for an easy 8. Splits were from 7:05 to 6:50 on the way out. I returned at 6:55s and then a 6:20 to finish up... feeling effortless on the 2nd 1/2 once I allowed the body to carry its momentum and stop fighting the motion with stress. Faster not harder.

19 Miles and 2 Big Hills...

After the big hike this weekend (which was after the race this weekend) my hips and hamstrings were barking... just the time to run long. So, with Monday off from work and a nice overcast, autumn like day; I decided to go out for a few hours and log some miles. I started out in the shady village of Bethel, NC... the road nice and flat, easing along through cow pasture, tree farms and tobacco fields. I could feel the babble of the the brook as it would down through the valley on my right, only a stone's toss away.

I reach Philips Branch Rd. and had been curious about it's course so I turned onto the gravel one lane road. Quickly I had passed an old farmstead and was in the shade of the forest canopy. This meant that I was making my way away from the creek side and up toward the ridge above. Within a mile I was fully engorged in the stingily steep climb. I made a game out of guessing which course the road would take through the camouflaged knobs above. In these cases I always prepare to run to the highest point I can spot light, and then expect that is a false peak with another climb hiding beyond it. At 48 minutes I was at the top of the ridge and looking out towards Boone, NC. The blue hue of the distant ranges were special to see from the vantage point that the legs and lungs can only provide one step at a time.

Somewhere off Phillips Branch Rd.

Down the other side and cruising along a primitively paved road passing neighborhood dog gangs, benevolent yet curious they longed for my visit with anxious barking and swift running. I greeted the bravest pups and moved on down the road... thinking of my next move which would come with the next road junction.

Upon reaching Hwy 321 I made the left turn and proceeded into the sleepy town of Sugar Grove, NC. I was just shy of 90 minutes and guessing as to how far it was to the car from here if I were to make a loop. I had plenty of water, Nuun caps and Gu gel so it didn't really matter... I was just hoping it wouldn't be too short.

Passing by 'The Triangle' in Sugar Grove...

I contemplated keeping on towards Valle Crucis to run a loop back on the Watauga River Rd... but that seemed a little ambitious for today... mostly because of the climbs that would wait around mile 23; let's not get carried away accomplishing everything in one day. (Now I have a seed to grow in the back of the mind.)

So reaching the Cove Creek School I made a quick search for water, found none and set out and onward towards George's Gap.

Cove Creek School

Now I was at George's Gap and climbing gently for about 3 miles to the saddle. I used this elevation gain to push while a little tired and found that I was feeling very strong and swift as the hill fell behind in quick, flowing steps. I reached the top of George's Gap in 1:38 and knew that now I was only to glide downhill toward Bethel (to complete the loop I had formed) and then a few more miles to the car. All of the big climbing was gone and now it was just a matter of staying upright and forcing down liquids, mainly to become accustomed to the feeling of the sloshy stomach come race day.

The downhill was enjoyable and soon I had reached Phillips Branch Rd again. I had only 3 miles to go now and had just hit 2 hours. I settled in and focused on adding a little intensity, since the run was going to be short of three hours... does it compensate? Well, 2:30 seems sufficient with 3 long runs remaining and finishing with quickness and efficiency does seem worthwhile at this point, to know it is there when needed.

I reached the car and turned on the radio. The Sox were playing Chicago. They lost. I had a nice long nap and then Lynnea and I went to buy a new range at Lowe's. All in all a really pleasant day!

Valle Crucis 7 miler- Race Report!

A group of runners arrived on mark and on time for a nice Saturday morning challenge in the little village of Valle Crucis, NC. The man before us shouted "GO!" and we did.

A group of three runners led the charge with a 4th off the pace by about 5 seconds. I found myself in the lead group with John and Scott. The pace was pretty comfortable and we quickly reached one mile in 5:41.

'Okay,' I thought... 'maybe a little quick but this is the race that is happening.'


Mile two brought some of the first foothills on the course, just little ramps that twisted up gently away from the Watauga River Valley. We reached mile 2 still as a group running a 5:44. I was beginning to realize that this was a little quick for me. Still holding out hope that the other two were feeling the same slight discomfort I held steady in contact with the lead group. This early effort was just beyond aerobic and perhaps things would settle before the big climb at mile 3.5.

After a little bit more of a serious climb to mile 3 (5:44 again) the course flattened and then began its first long gradual ascent. This is a good time to click over to view the elevation profile.

By the time we reached 3.5 I was off the back and the cable had snapped. I was in limbo with a gap on number 4, but unless those two up front blew apart on the upcoming climb this was to be a race for bronze. I was feeling pretty good, just lacking the leg speed of Scott and John. I counted my strides at about 1:1 3/4 to theirs. (What a revelation... those 50k miles shouldn't slow turnover down that much??? right???)

Mile 4- 6:20... still all alone and no one in sight, but with the twisty roads this is deceiving in all directions. Climbing the first serious incline the road was blocked... blocked. A mobile home was being delivered... backed in... and the entire width of the road completely consumed. The lead cycle had let the top group through and was trying to wedge his way by when I caught him. I was at a stand still... 'c'mon c'mon.' I was urging the frozen universe on...

In what seemed to be much longer than the 5 seconds it took, I had passed the obstacle and was back into the climb. It got steep and then it got steeper and I was staring the beast head on. Short choppy strides, striving for quickness and efficiency. I peaked down behind me over my left shoulder and to my surprise spotted another running, gaining quickly- in fact within 10 seconds. Motivation set in and I was pumping hard now... Pushing up to the stop sign to make the right turn. Soaking in the 3 steps of solace before the hill resumed at an even more impressive grade.

'Just a little further... This will all be over soon, just go for it, get to the top and then it is all down hill, just a little more pain! Go after this challenge...'

So it went. I resolved to go head on into this ridge top. In no time at all (after one more grade increase) I had peaked out, cheered on by the aid crew at the top and zooming down to the other side. Mile 5- 7:00.

I opened the gait, flew down through the winding turns and could now see the first two runners... I could almost touch them but knew they were out there a little too far. I had to take care of my race and go for this final two miles.

Don't let up, run a great mile... it is downhill, turnover, don't over stride. He will not catch you.

Mile 6- 5:08... hadn't seen that in awhile and when I last had it was not aided by a suicidal descent with flailing appendages. But in this case 5:08 was 5:08, if the pursuing runner broke 5-flat then he would have earned my spot. I could still hear his feet meeting the pavement as we crossed the low water bridge coming into the little climb back up to the highway.

Less than a mile... pour it out, under control. Get on the edge and get there first. DO NOT let him get a whiff.

There was nothing to save, nothing to wait for. You must take away the hope of the pursuer. For all he knows you are running on a cloud, not cringing at the stab of hydrogen ion build up in every cell from your nose to your toes. All he can see is that the gap is widening.

I see Lynnea at the edge of the finish. At the edge of another world which is vague, a shadow world on the borderlands of this tunnel I am moving through. She smiles and then the world comes into focus. I can see that she is proud and from that I am glad that she is there to share a triumph with me. She does not know what has unfolded in this race, but she knows that each race is a piece of a large mosaic. She can see through my effort that this day is a success.

41:26 a new PR for 7 miles (first time at this distance... not too many of these around.)
Under my goal for finishing time today and of course thoroughly enjoyable. I fell short of the overall victory, taking 3rd and 2nd in the 30-39 age group (a double dip was handed out to all overall runners). I met some cool guys (Scott first overall, John second place) with similar training goals and stories.

Then Lynnea and I filled the Subaru with backpacks and we headed out to Mt Rodgers, VA and the Grayson Highlands area to hike and pet wild ponies and their baby ponies as we made our way up and up over ancient lava outcroppings and grassy highlands with vistas extending from Virginia to North Carolina and into Tennessee. We ate wild berries and shared a wonderful afternoon/ evening as the nearly full moon ascended.

Valle Crucis 7 miler Race Preview

The time is nigh.

At 8am sharp- or close enough, tomorrow morning an undetermined number of runners (the number being undetermined, not the runners necessarily) will toe the line, or the heel, before them, for the Valle Crucis 7 miler. This is the second of the HCSA Triple Crown Series.

Crown point number one was the Valle Crucis 25k. That day was part of the training run up to my first 50k. Tomorrow, I will continue some of the sharpening in the upward slope for Goblin Valley50k to be run in October.

The 7 mile course is mostly rolling, with many flat sections but does make its way up and up at about 3 miles before finally cresting a steep ridge at 5 miles on a 20+% grade. I ran the loop on Wednesday evening under the near full moon and was just floored at some of the beauty of th edistant mountains and the valleys just below. The course then flows steeply down, down, down... before getting back to a slight roll and flat to the loop's completion.

Goals you ask... well I have goals.

1. Enjoy the morning and run consistently and with strength and quickness.
2. Can I break 43 minutes?
3. Can I go 2 for 2 in the triple crown's top spot for 2009?

Goal number one is always goal number one... because as we know this is about the only thing we can have the illusion of control over. The rest is largely dependent on who else is there and what kind of race this shapes out to be. I do like to get out front, but since I run solo most of the time in training, I also like to get in some group stuff during races, especially early. After running the course I have some ideas about where my strengths will lie and more importantly where my weakness will be. There can be no confusion here though, this IS a race!

Generally the idea for me is to run efficiently on the rolls, fast on the flats and at a steady effort on those BIG ups (and downs).

Can someone get away and hide tomorrow? If they can get out quick, maintain an effort and reach that apex with a sizable gap... then the race could be won right there...

or, a runner could sit back and wait for others to fall off, then surge as the downhill subsides and the course again rolls in the final mile. Essentially the run comes down to fitness versus fitness. I know what my level is and look forward to another challenge this week! First though, I need to allow my self to be its best.

Loopy Tuesday- The BIG Loop

After a demanding race on Saturday, a very hilly 10 miles on Sunday and a lazy 8 on Monday it was time once again for a Loopy Tuesday. This week's theme was less about raw speed (or 10k effort for a 50k training cycle) and more concerned with relaxed, flow running.

I am looking to find that sweet spot where biomechanics combine with physiology to create the perfect run (somewhere on a distant trail/ road). With this in mind I hobbled from my car's door, hit the start button and began tempo/interval run. The plan was to use MP as my baseline for an hour of running. During this time I would surge for 6 minutes at tempo pace and 3 minutes at 10k alternatively... recovering back to MP in the intervals. The ultimate goal being quick turnover, and running fast but feeling easy.

I did my big loop in Boone. This route takes me on the nice and flat Greenway Trail along the New River. Then on into town by way of Appalachian State University. By this time I was a tad tired, feeling the effort of 35 minutes of speed work. Luckily there were a few distractions along the way.

have to confess the happening depicted this picture above did not actually occur in my presence.

I made the first climb and headed downtown. Weaving in and out of shoppers, smokers, banjo players, beggars and tourists... then hit the sidewalk outside of the Boone Saloon and did all this again, only this time around drinkers and drunkards.

This led on to a few moderate climbs to finish of the final mile and a half of hard work. I may have reached to 5k effort near the end but all the while concentrating on running easy and smooth, never running harder just faster.

The final 2 miles were back to a cool down effort at a now easy pace of 7 minutes. Funny how this relative perception in effort versus pace transitions from your warm up to cool down. The trudging at the start was barely a 7:40 pace and I was feeling like I could never run more quickly ever again. The lesson here is to allow the run to come to you.