Chattooga 50k- a complete, comprehensive guide

Here I sit, waiting patiently to go out and play. I am in the recovery window where no further physiological tweeks can be had. All that can happen between now and then is bad: illness, injury, overuse, under sleep... all the dirty words in a runner's vernacular. The game now is just enough running and more than enough rest; mental and physical, to allow that perfect day of running to occur within me.

The Chattooga 50k is NEXT weekend, which means another year has passed (actually a year plus 3 weeks with a new race date for 2011) and another chance to measure myself against The Standard. Here is the comprehensive low down on this challenging course which is run along the South Carolina side of the Chattooga River watershed. NOTE: 2012 edition is back to June 3rd.

Section One, Winding Stairs

Section I. Winding Stairs- (7 miles round trip)
Leaving Cherry Hill Campground the runners begin on a nice smooth, flat dirt road. Don't get use to it, this is a trap for those who haven't run these trails before and you are best served here to settle into your easiest pace, get the blood moving gently and rustle the mind's cobwebs from the 7 am start... and to let someone else clear the spider webs from the course.

Upon leaving the dirt road in the Cherry Hill Campground, the course hits the single track to the left and runners find themselves on a gradual downhill on the Winding Stairs trail. About a mile in, the course begins falling with switch backs over water run-off. Here is the first chance to get your feet wet! The sounds of the soothing waterfalls below now become available. Another trap here... the trail is SO effortless you might be tempted to go ahead and lay down some fast mileage... for the bank... Personally, I use it to my advantage and cover the ground with as little energy as possible, you'll want that gumption later on as the steps mount on your shoulders and you enter the crux of the race... later in the afternoon, in the heat and in those multiplying hills.

3.5 miles into the run the course reaches a trail head and parking area, here is your turn around and the last easy steps for a long while. Though the climb out seems casual it is still climbing and you'll do well to stay aerobic, keep the running efficient, and move gently up with the terrain. Chattooga is all about conservation, get a big head and you're dead. After 7 miles the course breaks off to the left and away from the Winding Stairs trail, onto a little climbing connector trail which leads to a sunlit canopy above the first Aid Station at the junction of Highway 107.

You will want to make the most of this stop because you are about to enter a meat grinder, a beautifully rugged, 10 mile stretch of unaided running with every kind of hill known to man.

Section II. Big Bend to the Foothills Trail (10 miles between Aid) 

Sec. II: Big Bend to FHT

The downhill running resumes, and at times it is very steep and technical through here. But, most of the Big Bend trail is gentle, smooth and careening with sweeping turns.


You also find the first small foot bridges and you will want to be sure of your footing on each and every one of these bridges, they can be and likely will be very slick, despite their appearance and any apparent conditions. Take your time to be cautious on these bridges or they could cost you your day!

About 4 miles into Section II the Big Bend trail intersects with the Foothills Trail. Now the course runs along with the flow of the mystical Chattooga River. Here is your chance to get some help from the magical waters to your right. I suggest a quick baptism to maintain or lower core temperature, even early on. The time you spend might pay dividends as your time accumulates and the ambient temperature builds.
(Just watch out for your shorts).

There is some fast miles in here, flat, fast and sandy. You will see your first campers, just waking up from their wilderness comas, also fishermen who are angling for a catch will be shocked (or offended) to see these strange sweaty folks running through "their" watershed with safety pinned numbers affixed. But you will just nod and smile and make your way along the summer morning. There are a few trail options on this flat portion or land and as long as you are running downriver you are okay. Don't sweat it, each trail here will bring you to the center of the web, just stay in a downriver direction. Run like water and these small trails will again collect into one strong trail.

Continue Sec.II on FHT to Hwy 107 

To this point the hills have come in longish stretches. Now, you will begin the jumbly roller coaster as the trail moves away and up from the river. You will climb up away and fall back downward in little chunks and your legs will begin to be tenderized by these short, steep climbs. The heat will begin to stick to you and every cool breeze should be cherished as if the last you will ever experience. The woods get thick and muggy later in the day, best to cool off whenever/ however you can and manage the heat!

As you move through these hills and up above the Chattooga River you will again enter the quiet of the forest away from any water for a couple of miles before entering another camping hot spot, almost a village there are often so many out here for the weekend. Again a few choices for how to get through here, just move through the camp spots (actual trail moves around to the left) and end up at a short (very steep) section of crumbling stairs.

There will be VERY SLICK bridges here too, so take even more caution crossing these as you will not be as fresh now and runners have been injured here. You will have covered about 13 miles and while still feeling great there could be a crack or two in your coordination with the undulating terrain, technical trail and mid morning heat taking effect on your concentration. Also be aware that many day hikers will be on the trail now too, beginning their day from a small parking area.

Once you reach the parking area you have a prolonged climb of a 1.5miles or so to reach the next aid station. You will slowly begin to hear the traffic on Hwy 107, it takes longer than you think to get there, so drink up, eat up and move up the hill. A break is almost here!

To the Bee Bridge Turnaround (4 miles- round trip)
Reaching Hwy 107 again you are at Aid Station #3. Take in your fluids now- eat- get your salt- and continue to stay patient. Then onto a short 4 mile out and back stretch which is crucial to setting up your successful finish, or destroying your state of being.

You have covered 17 miles when you arrive at the second Aid Station and you will see people!!! and they will be encouraging, and you will believe what they tell you, but remember, you have the hardest sections left to cover and they begin at the Bee Bridge. You need to take the smiles and convert them into patience. Recenter to your plan, you have completed nothing yet.

Sec. III- to the Bee Bridge

You now get two miles of downhill careening turns in a drier (and more exposed-sunlight) section of the trail, this section is usually more sun hot, but less muggy and you will be exposed to some direct sunlight in areas. You might come upon mountain bikes as this portion of the FHT leads to Oconee State Park (eventually) but we won't go that far.

Just run downhill, smoothly, until you reach the 1st bridge, (The Bee Bridge- if you are allergic to bee stings be prepared). Give the bridge a tap, or play it like a drum if you want... then turn around and begin your 2 mile trudge returning to the Aid Station (now #3) on Hwy 107.

You will be a changed person now, this 2 mile segmented climb will wear on you, it is hard, maybe the most difficult section of the course on its own merit.

Upon arriving at this aid station #3 back on Hwy 107 (and your FINAL aid station essentially- there is an Aid #4 less than a mile from the finish) take in as much fluid and positive energy as you can because you are now entering the Chattooga 50k proper- the essence of this race, the reason to run Chattooga... you are entering The "PTSD 10".

An overview of the course 

Section IV- PTSD 10 (10 miles)
This is the final section to the finish (sans the Winding Stairs portion) at Cherry Hill Campground. But first you need to re-run that 10 mile stretch along the FHT to Big Bend, and this time it will look and feel much different.

Those 'little' hills you hadn't noticed the first time out will have multiplied and expanded in magnitude. Those roots you didn't see on your way out will have grown tentacles and can grab you when you aren't looking. The water you are carrying will turn to lead... even the feet and legs and hips you took such good care of will turn tender and stiff and ask for you to walk for just a minute. The firm trail is crumbled, there a down trees with no easy way through now and your only tool to combat this is your mind.

The demons have waited for their moment and they will find you and finish you off out in the PTSD 10. This section is best run the way you have run the whole time, patiently. If you can make mental notes of landmarks on the way out- they will be useful to you during the PTSD 10...

•  "Parking lot... 8 miles to go..."
• "Slick bridge... 7 miles to go..."
• "Back to the river... how far to go??? Where am I? ...and all up hill from here... fantastic!"
• "Today's date is hot and I drink roots from oxygen hills..." your world has become a bad Mad-Lib

BUT- As you again run along the flat and sandy portion upriver on the Chattooga River you are honing in on a successful finish, though, you have a couple of things to take care of first.

• "Look kids, its Big Bend trail"  Big Bend is usually marked well enough, but when you leave it on the way out, treat this like a solo trail run and be sure YOU KNOW WHERE THE JUNCTION IS. The runner with you on the way out might not be with you now, or you might be talking and get distracted or whatever... BUT- make notes at important junctions on this course on the way out, turn back and see what it actually looks like on the return. Bonus miles now are not fun and every junction is an important one... So- stop, look around you BACK at where you came from on the way out, so you will SEE IT when you need to! Catch Big Bend!!!

1. Big Bend is on the right.
2. It is not across the river.
3. It is not straight ahead.
4. It IS on your right, yes, up THAT hill. Go Up!

• Once on Big Bend trail settle back down... because that once screaming, downhill, technical, log strewn hill from the way out (at 9 miles in... when you felt great) is still waiting for you. Now those log hurdles are higher up across the trail, the dirt has turned to ball bearings and the heat is on full force. That hills stares down like you were an ant under the magnifying glass- don't take it personally... just take it and get out of there.

• The good news... well there isn't much good news at this point, except that if you keep going you have some nice smooth trail up top with minimal elevation changes, and only 2-3 miles to go from the top! You cover this one step at a time, very literally. There isn't any other way out!

Okay, 2ish miles to go!

Now it gets fun, and you only had to wait 29+ miles for it... too bad you are too exhausted to enjoy:) It is now afternoon, you are running (maybe, ideally) in the heat of June in the south. You are out of water and food and feeling like a bear attack would be a welcomed option at this point. Heck, even an approaching banjo tune could be a relief.

But don't despair, your positive thoughts CAN carry you in from this point forward. The major work is gone and you can almost coast in from here... beer is near as well as the cool creek at the campground to sit in!

Thanks to Georgia Snail for this graphic

You will re-cover the sweeping turns of Big Bend and come upon those initial foot bridges again, be really careful crossing. After passing a small waterfall (you can hear it somewhere around you..???) you have just a short climb to Aid Station #4 (#1) at Hwy 107... this place is likely deserted now, but turn right, back up that cresting connector trail.

You are back at Cherry Hill Campground and your only task now is to run that final few minutes of trail, turn left at the junction after the downhill and get back onto that (sweet gravel) road to the finish line wherever it is this year! 

Congratulations you have earned it on this challenging course! You have learned something new about what it means to cover "50k".

Now, soak in the stream, eat some great burgers, get a cold one or two or three... (hard to keep count now anyway right...) and try not to wretch too badly in public... it makes you look weak and unattractive ;)

Happy Running!

Heating It Up!

http://natureforkids.net

I am currently in the final phases of heat training, which seems to be this year's version of minimalist training. As if to say, "Yeah, I run barefoot too, BUT- I do it on melting asphalt with my A Christmas Story snowsuit on."

I don't run barefoot. I do wear flats for 95% of my miles and while things haven't quite reached desert conditions here in Boone, NC... last week we did experience temperatures around the 90 degree mark, which is our version of August around here.

Now is the chance for you "hot weather" runners to scoff at me! Remember when I was laughing at your 1 inch snow men and 31 degree brutal winter runs?? Well, for every season turn, turn turn! You have to sink directly into the conditions.

Into the Kitchen
The next biggie on my schedule is a third visit to the Chattooga 50k, a measuring stick for my annual fitness level and was my first 50k, 3 years ago. This year though, RD Terri Hayes decided to give us a bonus challenge and move the event 3 weeks later into June. Not only will we encounter the roots and rocky terrain of the Chattooga River watershed, with an estimated 13,000 feet of total elevation change but now... as we all know, this year temperatures have been about 5% above average across this area of the country. This translates into past year's temps of 85ish to potential for 95ish on race day... and here in Boone, we've seen 90... only twice...

So, I can either hope in one hand for an anomalous cool day and pack my mittens and beanie OR... I can prepare for the likely conditions.

The 6 P's of Training (Prior Preparation Prevents Piss Poor Performance)
Would you plan for a year, putting in countless hours of trail running, racing; redesign your diet, cut out (most of) your empty calories in preparation for training, search out the areas most difficult terrain to mimic your race course and then... not take note of environmental factors? Well, if you did, you'd be setting yourself up for failure...

With a bit of anxiety over the expected conditions at Chattooga this year, I ran along this spring searching out the warmest portions of the day. I planned my long runs in the middle of the day on weekends, never running shirtless, the warmer the day- the longer the run. That simple. When locals were searching for ceiling fans and bathing suits I was headed out to 80 minutes of exposure and heat management.

It is hard- sometimes I think... "this. is stupid."
This approach is aggressive, and not something I would recommend, but I do believe it is working for me. I know these temperatures are mild compared to those training for events like Badwater... but, this is individual and for me at this point in my running this feels extreme to my cooling system. I am sure to drink plenty of fluids but I don't allow myself to dip into the creek during my runs or stop in the shade... I just keep moving, slowly at times- but I keep moving.

When I finish up 12 miles, wring out my now ten pound shirt and wait for evaporative cooling to take its effect I sit thinking back to a quote I read earlier this spring in UltraRUNNING Magazine, "you must sweat in training before you bleed in battle."

With just a little exposure I have found that I can balance my heat output with small changes in effort. Just like when I under dress in January and am forced to blast a hilly run to stay warm, now I have to dole out my energy more conservatively and provide the most important ingredient to success, water, in large volumes.

Nuun better
Plain water is NOT enough though- we need to remember that our bodies are little chemistry sets and that we require balance between water and mineral levels. For that reason (and for the goodness of the flavor) I drop in a Nuun tablet to every other water bottle during and after my runs on these hot days.

Nuun tastes great, doesn't sour the stomach and encourages fluid consumption. This year Nuun has tons of new flavors in addition to the many stand by favorites. So visit Nuun online or to your local retailer to find your new favorite!!

I will have a Nuun giveaway upcoming for followers of In Clean Air, so get following and keep posted for your chance at staying happy and hydrated this summer!

Happy Running!!

Loopy Tuesday: The Dragon Run

One of my favorite informal speed sessions is to run hills. I am fortunate that there are no shortage of them in my neck of the woods. Last night I arrived home, hooked up Lil' to the leash and we headed out onto The Dragon Trail for a hard trail session.

Along the Dragon Trail in Sugar Grove

The Dragon Run
The plan was to run 60 minutes total, or about 3 loops at about 20 minutes each. That is the basic layout for the Dragon workout, with the key being how to run those hills. I wanted some race simulation, moving quick and relaxed over technical and demanding terrain. I used the first 10 minutes to settle into a reasonable 60 minute pace- and then began running the hills hard; the steeper the hill, the harder I ran with the aim of going anaerobic and boosting power potential. On the backside I would just coast and recover. Loop one was completed in 19:26.

Lily had had enough with the heat so I dropped her in her doggie pool and turned back out for loop #2. I was warm now, had my trail legs under me and was slightly more aggressive generally with my approach. Though I still took my downhill recovery very casually. There is a time for aggressive downhill running, this isn't it- I want to tax the physiology and leave the eccentric work for later in the process. You can't shoot all your bullets everyday. Loop two passed in 18:40, so a bit faster but really just a smooth transition.

Loop 3 I made the decision to head on down to the lower portion of the trail network and so descended toward the Watauga River for 12 minutes of smooth, open striding on the gravel road and single track. This section is much less technical and so I had a nice opportunity to flow downhill and elongate my gait. I took a few minutes at the river to soak in the waning daylight, the swollen river and the abundance of life that has erupted in the High Country (already).

The 'Tale of the Dragon'
Knowing Lynnea and Sylas were probably wondering where I was at (ended up at the river for about 20 minutes...) I turned my toes toward home and the direct assault on the 600m of 25% incline I have dubbed the "Tale of the Dragon".

This hill will make you and break you depending on your fitness ability on a given day- this hill tells the tale of your current state of being as a runner. Motorized vehicles groan at its existence, knobby tires wince at is slick surface and doubt the existence of friction.  I know that when I can bounce up this beast without much notice of the effort... then I am ready for just about anything- when I can attack it from bottom to top and then ask  for more then a PR is in sight! Last night, I saw I have opportunity to regain some fitness and I felt the twinge of excitement to go after it :)

So the saga continues, with the Chattooga 50k in my sights I continue depositing steps, heartbeats, beads of sweat, gel packs, Nuun tablets and cultivating a most important ingredient, Desire.

Happy Running!

Chattooga 50k Race Report

I went into this run with one goal. Sub 5 hours finishing time. That was it, a line in the dirt was drawn and it was up to me to cross it... at some point.

So off we went from Terri's campsite and down into the Winding Stairs trail. Reluctantly I was in the lead on the single track easing along at 7:30 pace though my hope was to run around 9:50 pace for the day on average. Byron Backer and Sean Cienfugos were both chugging along with me leading the way downhill for 3.5 miles. I was the fortunate one taking all of the spider webs for the rest of the 60+ runners on their way:)

Soon Sean asked to go by and Byron and I stepped to the right and Sean soon was a phantom on his way to the turnaround at the bottom of Winding Stairs. Byron and I reached the turn about 60 seconds behind Sean and at 7 minute pace. Much too fast but it felt very slow. Time to slow down... the climb back up was smooth and very runnable. About halfway up this climb the leader came back into view as I was able to spot my running friends on their way down the trail. There was Georgia Snail looking at ease with Jim and Psyche was a little pack with her shining smile lighting up the world.

Soon Sean and I were even on the trail and we began taking turns at the lead. I was a bit quicker on the climbs and he would fly by me on the descents. I was going for even effort and happy with the rhythm of the trail at this point. Arriving at aid station one I drained my bottle and took an extra gel for my pocket and stashed that away for later... (much later in a far distant place which was only 2 linear miles away.)

Because I had stashed all my supplies ahead of time on the course the previous night I was able to stop for about 5 seconds to drop a bottle and pick up freshies. Off I went toward the river all alone now as Sean was stocking up at the aid station. Around 2 miles later he was back with me screaming down the trail and passing me just as we reached the river. We returned to our yo-yo rhythm with the trails on climbs and descents.

As we began the climb out of the Chattooga and toward Hwy 107 I was soon running alone and being eaten alive by deer flies... those little annoying bastards.

Reaching aid station two I again dumped old bottles for new and headed downhill for the two miles to the turn around at 19 miles. I was on pace for a 4 hour finishing time at 15-16 miles and so knew that the second half of the course was about to lay the smack down on me:)

At the turn I was now about 1 minute in the lead and only passed a handful of runners on the return in this 4 mile out and back between stations 2 and 3. Upon reaching the final aid at mile 21 I grabbed the last two bottles of support I had left out and headed into the darkness...

My spirits were optimistic but my muscles in my shoulders were screaming, my arms tired and my heart rate spiking at the slightest change in elevation. Even the descents were tough at this point in the run. At mile 24 I took my first walk break, something I never do... I was now on a 2 minute rotation of running and walking, trying to run on anything downhill or flat. This strategy was successful and soon I was running everything again for about 3 miles. Marathon split time was right at 3:30. Still 90 minutes to complete 5 miles.

My mind was mush and and body was mushier. The fog was deep in the brain and soon I was faced a steep climb of about 1 mile. I had not seen anyone for a long time. Georgia Snail looked really good when I saw him and I tried to stay positive like he seemed to be. The hill before me required 4 sitting breaks and 25 minutes to cover what I figured was about a mile. I swear had a ride been offered to me I would have taken it at a few points-- luckily I had only one way to escape the wilderness area and that is what I aimed to do.

"5k to go" I told myself as I popped in a final piece of hard candy. This one was a glowing iridescent blue and tasted like a cough drop. For some reason I had saved this magical sugar dose for weeks and now was the time for it. Suddenly awake from my stupor I began to run the trail again. Minute by minute my mood improved and I decided to finish strong for Lynnea who could not make it to the river this weekend. I wanted good news to tell her as she rested at home with a special package in her care. These thoughts elevated me and I was soon moving at around 8 minute pace.

I reached the final downed log on the trail and knew this was about 10 minutes from the finish. I ran on through the soft trails as they wound into Big Bend falls. The water eased me and I was feeling great. My time was looking promising and I hoped to finish under 4:40 at this point.

Up the final climb with a little walking and then to the road to the finish, out of the woods and returning to Terri's campsite (having to pass mine fyi) to stop the clock at 4:32.

On this new course I was able to improve my 2009 finish by 36 minutes and feel a lot better doing it, despite the terribly rough patch out there. The doom and gloom gets a strong hold on you at points, all you can do is keep moving on and see where it ends... because it always does. Imagine if we took the easy way out, think of all the things we would miss!

Happy running!!!

A Big Week...

Sunday was my second 20+ miler of the week as final preparations are in full swing for next month's Chattooga 50k. This race is a tough one and the challenge this year is going to be in the knowing better... no longer do I have the advantages of ignorance.

In what would have to be considered a tradition now, I set out yesterday afternoon for my final long run for this particular race training segment on the Appalachian Trail at Watauga Lake and Hwy 321 in Tennessee. The plan was to run 3 hours at a steady effort, somewhere around 8 minute pace or whatever, just want to be on the feet on this undulating terrain.

So, setting the watch for 90 minutes I set out with my 44 ounces of water and various flavors of Gu. The initial miles to the Watauga Dam are very gentle and I was feeling comfy as I reached the first significant climbs of the day. Climbing the ridge away from the dam the trail is joined with asphalt which sometimes bakes you, this day though was cool and breezy. Soon I was back on the single track and heading back downhill toward the next trail head where the real work of the day awaited my arrival.

Laurel Gap starts with a prolonged climb which takes the patient version of my legs about 30 minutes to ascend before any significant break is allowed. The trail has been refurbished and is very runnable this year but by the last 5 minutes your heart and lungs have received the intended message from the land beneath you... get ready for some work.

Now that your legs have been softened by about 50 minutes of running the sense is that the rest of this out portion will be fairly gentle as the trail rolls over the ridges above Watauga Lake. It is beautiful in this area both far and near. Absolutely perfect Appalachian running scene, complete with the sneaky hills which begin so tame and lead to sharp inclines after snaking through thick rhododendron patches. 40 minutes of this attitude and I reach the shelter which is my turning point. I stumbled into the smoldering ashes of a dying fire ring and head back home.

Now I have put myself away from the car some 10 miles or more... unsure what mileage has to do with these hilly runs really. The numbers sounds and feel nice, but when you consider this particular day I listed my out time at 1:29+ and the in time at sub 60 minutes I have a hard time thinking that the first portion of the day was not physically longer somehow. I generally look at the average between the discrepant times and base mileage on that. So, somewhere around 20+ miles at 7:30 effort seems just about right. Last year this same run went down at 24 miles in my books because it took a full 30 minutes longer for the return trip.

The best part is that this year I was feeling better, fresher and my legs were almost unaffected by finishing this second 20+ run of the week capping off 75 miles in 7 days even with some speed work. The strategy to run fewer long efforts and more consistent day to day mileage seems to have helped to this point. I just hope for a good day come June 6th. A day where I am able to run patiently and enjoy the wilderness of the Wild and Scenic Chattooga River.

Crunching, Slipping and Climbing

For those that aren't aware, which would be everyone I presume, I have a bit of a trail network in my backyard, literally it is my backyard. The process is ongoing and currently I have about 4 miles on site with access to adjacent acreage allowing a loop of about 6 miles without repeating. Part of this is the Dragon Trail which I loop around a (long) mile at a time to do hill circuits occasionally.

Well, with all the winter we have been receiving this winter I have not had much occasion to get out there on the Dragon Trail this year. BUT- sometimes it just feels right to get there and slop around in the woods, so **Lil' got her "shoes" on and we ran along for an hour this weekend.

The Run:)
The course meanders through rhododendron and up to our christmas tree acreage where a loop is completed with some flowing downhills and progressive uphills. After this section, we zoomed downhill through the woods for the next 15 minutes over untouched trail, aside from a deer or raccoon and even one turkey... the cool winter air brushed us and soon we were riverside for a minute to reflect and for Silly Lily to do some swimming and drinking. What a nut!

Watauga River in Winter

The Climb!
Well, then we turned and headed back uphill to get the day's work in. Halfway up the gradual climb things felt great and we had even pushed a few times.

We then reached Aster's Ascent. Here, severe switchbacks give 500ft of elevation over the next half mile on primitive deer trail. This is the most direct route up to the highest point on our land. Severity was compounded by the slippery slope and the breaking of the underlying crust during each footfall. What great work though!

Training Effect
The power needed to run this type of terrain is normally demanding, in "ideal" conditions; and that I precisely why I run this trail. This day though, we required additional body form checks to minimize slipping, increasing (hopefully) mechanical efficiency. No matter how well we ran, the physics of the conditions demanded a greater workload. Another half mile later we were back up to the christmas trees and getting in a nice cool down as we stared out across the Watauga River valley and up toward Beech Mountain.

Time is Running Out...
These types of runs are only available in the winter and really provide a wonderful training stimulus to the entire body. The arms are pumping, the quads are burning and the heart is pumping at maximum volume... and those lungs are doing their best to deliver sweet oxygen. 5k season is nearly upon us...

I was pleased with my body's ability to handle this run pretty easily and very proud of my mentality when it got tough. I thought, "Form, form; move ahead... up this climb. Push."

These moments will come back to us. They will benefit our racing. We cannot expect to train one way and race another. Success is a choice. Running is momentum. Once month until Leprechaun Leap 5k:) Can I make it 3 in a row?




Like winning free things??? Go see Adam at 'I am Boring'




**This was Lily's longest run ever, she extended another mile and we did not loaf as we had before. When we were finished she slept for about 5 minutes and then was running wild again. What an animal!!

"More fitness is more better"

Last week I hit the grass circuit for some mile repeats at 10k effort. These are more directed toward the Grandfather Marathon in July and will be slightly helpful on a few of the longer climbs at the Chattooga 50k. 'More fitness is more better' is my motto and though I have stayed away from speed work for the entire year, I have just been itching to run a little faster the past few weeks. So, in the spirit of running by feel I went out for a little relaxed form speed work. I followed that up a couple of days later with an aggressive 6 mile climb and an even more aggressive 6 mile descent back to the car. This made the legs scream for a couple of days. By Monday though, I was feeling pretty normal if not a little stiff and so went out for 24 easy miles on the Appalachian Trail, out of Watauga Lake access.

I just ran and ran and ran. After my watch beeped 1:42 I turned around and ran back to the car. It was slightly less climbing on the return and I was slightly quicker as a result, though I had no goal to run negative splits, just to relax and run for at least 3 hours a final time before the 50k... only three weeks to go now.

So that leaves a couple of longish runs over the next two weekends. I will also be sprinkling in a couple of mile repeat sessions and a few tempo runs as well while cutting back a bit on the overall workload volume.

I am ready to go. Visualizing the course, dealing with the early ease and excitement as it transitions into the fatigue and ultimately the despair that must be dealt with in its lonely steps, somewhere in there learning something, remembering something... whatever the lesson will be.

Chattooga Training- 22miler (sections 1-3 of 4)

I am just back from a quick trip to the Chattooga to search out some information concerning the 50k. Lynnea and Aster joined me on the trip and we arrived at our campsite around midnight Friday. A quick sleep and breakfast and we were at the trail head for the first steps of the journey. Finals arrangements were made and Lynnea wished me good luck as I headed out with fresh steps and fresh thoughts to discover what was to be out there on a Saturday morning on the Southern Foothills trail.

I was feeling really good early and trying so hard to hold back. I was planning on running sections 1, 2 and 3 of the 4 that will be run on the 7th of June. This would amount to 22 miles of 32. The trail would down through rhododendron and pine as well as the light filtering foliage that the Chattooga seems to harness perpetually. There were a few short and steep climbs and descents but for the most part it was slow and technical running through 3 miles. The watch said I had run this section in 27 minutes and so I was feeling good about the progress to this point, hoping to meet Lynnea at Aid station #1 in 90 minutes. The trail zipped down to and back away from the river several times and around 65 finally climbed back away from the Chattooga and began the long long climb to Hwy 107.

Over the next 36 minutes (about 3.5 miles) the trail worked around a number of ravines mostly climbing with some shorter downhills on the far end of longer, wide open ridge lines. In here there was some amazing running and a good number of small waterfalls. I met a couple of older gents on their way to go fishing and we exchanged pleasantries. I was certainly stating to feel the ongoing climb and foolishly beginning to press the climb as I was losing patience by mile 9. Finally I could hear a car on Hwy 107. I had been fooled earlier by a water fall...

Lynnea was there as planned and was with a large group of people to my surprise. These nice folks were spending their Saturday doing trail work on the Foothills trail. To their credit the conditions were really clear and extremely runnable compared to what I read from last year's race. There were no obstructions or even large down trees to climb over or under. A this first aid station (race day #1 and #3) I took some gel and refilled bottles to head on to Oconee St. Park. I told Lynnea this may take 60 minutes rather than the originally planned 54 minutes. To this point I was really having to press to make the 9 minute pace (including pit stops along the trail for various reasons).

I headed out for the next 5.5+ miles and was feeling quite fresh despite the previous climb at the end of the first 10.5 mile section. The trail quickly darted downhill at a very runnable grade on a soft leaf covered surface with some sections of even more gentle pine needle padding. This downhill plummeted for about 2 miles with a couple of flatter sections mixed in before climbing back up the other side of the water shed. This climb was much shorter and less aggressive leading to mostly flat and rolling sections of trail leading to Oconee St. Park. Lynnea arrived just as I emerged from the terminal end of the Foothills Trail. I ran this portion in about 50 minutes and was feeling like I could run forever, a million times more fresh that at the 10.5 mark. Obviously I take about 16 miles to get warmed up. I did however know that the return would be an uphill climb and could take as mush as 60 minutes to complete. I set off on the final leg feeling fresh mentally and feeling a little less fresh in the legs... within a mile I had my one fall of the day, failing to lift those knees enough and catching a root on a relatively wide open sections of trail. I plopped down, bruised the hip, got covered in Earth and lay their for a moment enjoying the day. I had a laugh and off I went. "pay attention!" I scolded myself with a small chuckle. In another 1/2 mile I came upon the second and last trail traffic of the day. A few mountain bikers pulled aside for me as they were getting into a short climb. I put in a short burst up the hill to get away from the trail tag game and disappeared down the small and smooth downhill ride over the next mile or so. After a short climb and descent I came to the base of the final climb of the day. This was the test. All the previous steps of a Saturday morning and of this training cycle were to be tested at this point. I slowed my pace, back the effort and through the anxiety of future conditions out of the realm of the mind. This would be a process of the current and next steps and nothing more. Maintaining the momentum of the mind to overcome any message from the body.

The clock stood at 40 minutes and I knew that as long as I kept "running" I would be at the car and done for the day in a measly minutes. Each time I felt my body rushing with anxiety I forced my mind to slow, breathing deeper, cutting down the stride and simply sensing the smooth movements of a seasoned and trained runner. At least that was what I was trying to convince myself of. The reality was that I felt, physically, like a first day off the couch beginner trying to run an over-ambitious 5k PR. I was at the stage where I realized I had no fitness and the attempt was rather foolish but stubbornness would prevail and I was to continue this insanity. So I pushed on and on. I reached one mile to go at 48 minutes in... now the game was to run a 12 minute mile and hope the hill down. But this climb continued, levelling for a few step, turning a corner a spiking uphill again. This climb 'seemed' much more aggressive than the end of the 10.5 mile section as it just never ended. I was tired and trying to recognize where I was on the trail, but it all looks the same in this mind state. The next trick was to just run up the damn thing until I was stepping downhill to the car. A few minutes later the hill gave way having proved its point.

I reached the car and stopped running. The great reward was felt, my legs would not stop moving, the pendulum continued in the quads, the phantom of the past 3:30 and 22 miles of hilly terrain... Despite the hell-acious final climb I did feel that with a more conservative start and a less aggressive climbing technique I could run the entire 50k in about 5:30... this is not so much a goal just an idea to wrap my head around over the next five weeks. This may prepare my brain to keep on for this period of time and an additional 10.5 miles.

The quest's banking account is growing deeper by the week, this was a large deposit and come June 7th will pay off in a big way. One more long run to complete, going 24 miles. A few more tempo runs which will probably be run a little bit more aggressively at this stage in the training cycle. This was a great time at the Chattooga and we were fortunate to receive beautiful, cool weather. If race day is anything like this then all involved will be blessed. Though, thunderstorms passing once an hour could be pretty cool too!

The weather is warming and the long runs are stretching with the days length. Now sitting at 7 weeks until the Chattooga 50k I am feeling prepared physically and now adding some quality to increase mechanical and physiological efficiency. Still having two long runs to go and some 50 runs all told there is still much work to be done which balanced with rest will do nothing but increase fitness and confidence.
This weekend I will depart from the 5k racing I have been doing recently and step up to a 25k. The 5k races have done well to reacquaint me with the feelings involved with racing, balancing of anxiety, adrenaline, patience and ultimately performance. Those races both went very well competitively and I felt my approach was a well rounded one allowing for the best results for my training accumulation at the time.
Now with a 25k looming including over 1000 ft of elevation gain and then loss, I will really see how the blend of long runs and tempo runs have blended toward a goal of performance. Fortunately the race takes place about 15 minutes from home so I won't be driving an hour or more to get to the start... more sleep is always welcome;)
Today I will go and drive the course, get a sense of the climb from mile 2 to 4.5, where the course peaks out. This is the 1000 ft climb before the road plummets to its original elevation around mile 10. From there the flat and rolling terrain will test the quads and their ability to withstand the previous punishment. I have been running quite a lot of up and down tempo runs and longer runs so I feel that with a patient approach I should fall into an excellent run that will be fulfilling. Otherwise, I will be fortunate to have 6 weeks to correct any deficiencies that are made apparent.
This will be a real test and a beacon toward the bigger goal of the 50k. Beyond that I will run the Grandfather Marathon in July. A 26.2 miler that ends with a 5 mile stint leading up to the mile high swinging bridge on Grandfather Mountain.