Return to the Dragon

Growing Season

Summer brings many great things... including abundant sunshine and rain and their children... plants. I love the life of summer but it does take the winter cleared trails and add obstacles. This is what I was faced with last night as I returned to the outlying sections of my local Dragon Trail. I knew there'd be stinging nettle, which is why I have been scarce in that area... I love my trails but a 1/2 mile tunnel of stinging nettle in repeated loops would literally drive me mad. But, last evening it was time to take care of my single track.

In preparation for a dusky jaunt I strapped on my Sierra Design winter season gaiters, knee high and began plodding down toward the river. I hoped to just run back and forth for 60-90 minutes with my headlamp and trample all over the encroaching offenders. When I arrived at the barn turn I was in for a surprise...

Parting the Green Sea
... I stopped and stared at a 5 foot high wall of growth! This was going to take some time. I began stomping left and right and laying down the stalks to the side of the trail (which was still under there) like Moses parting the Sea. Occasionally (every 5-10 feet) I would come across the tasty brambles of blackberries. Here I would grab the ripe fruit and remove the obstacle. This section is normally a 45 second sweeping right hand turn but this time took a full 25 minutes to pass through. I was very thorough and my hope is that the major growth has taken place for the season and the maintenance will be done for now... that is the hope.

Cleared Trail in the Winter

Irony
A half a mile of smooth wooded single track brought me to a few small blow downs which I dragged or rerouted trail slightly before I came to Nettle Station... this was the area I had planned on spending time on- but since Sunday... the nettles had withered and were only shadows of themselves! On down to the river I went and splashed around in the fading summer light. While there I removed 3 or 4 ticks and then turned for home in the fading light.

I ended up cutting the run short after yanking on a vine of poison ivy... we'll see where that gets me in the next couple of days. I was pleased to have taken 60 minutes to reclaim the Dragon Trail for the summer, taste the fresh blackberries and spot a few deer in the field. Now to run through the night on a full moon??

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!

Long runs and races aren't selling this year...

This weekend called for another 2 hour plus run on the trails. I would be lying if I said I was not ecstatic to contemplate running in shorts for this one... but the wind was gusting and I thought it best to go out in protective, head-to-toe garb... well, within 5 minutes I was down to shorts, short sleeves with hat and gloves... the fresh air felt amazing.

Hydro (aka- The Foamin' Hole) on the Watauga River

There is a coziness found in the sunshine directly warming your skin, free of barriers necessary for winter protection. There are some analogies here concerning sensitive exposed skin and the bliss that awaits following removal of obstructions/ coverings from such... but- I will save these analogies for other blogs better suited for this discussion... Nitmos hears me on this...

So- down the trail I went. While the air was warm, the ground was still frozen and therefor, very runnable.

As minutes and miles passed by and the warmth of the day soaked into the Earth I found more slips as mud replaced ice. I think I only fell 6-7 times, which is about average right? You all are falling this much... right? Once every two miles???

Fortunately none of the falls caused anything but smears of Earth on my pasty thighs and runner's arms, which served to give me that rugged look.  Lynnea loves it, even though she pretends not to while saying things like, "get out of here, you are distgusting" or, "I just vacuumed, go back into the woods!"

38 minutes??... we'll see!!

I decided this week to run 2 big loops down to the river and back. The river was pumping with the snow melt and the clear brilliant sunshine made me stop for a respite on the sandy bank. I was tempted to jump in... but I am not a complete moron, plus, I can't swim.

So back up the hill I went climbing my way about 700 feet to my first Aid Station... aka- my house. I dropped in, (with plastic bags on my muddy shoes to avoid any domestic disturbances) and glugged water then visited the Throne- Adam must be jealous... to think, a 2 hour run, without leaving home and NOT on the rubber band of death!! With facilities so handy... though it did seem strange to leave the woods to answer The Call.

16.5 miles later... or so, I had reached my 2 hour mark, the day's goal... actually 2:02:38 if you are keeping score at home, and pulled into the driveway FINISHED! ...and not nearly as tired as last week, though I did run at a higher intensity.

I hope your weekend running was as enjoyable as mine and that your progress toward your goals is... well, progressing. For me, 60 miles this week and feeling pretty good going into a lower volume week. I do have race #2 of the year, the Frostbite 10k. This is an afternoon race, which will be an interesting change. With a good month of running under my (shrinking) belt, it is time for some measurable results which I hope to be measuring under 38 minutes... Last month 38:51...

Happy running!!

Long and Loopy

This week I was able to get out and enjoy the "warm"weather as I completed a 2-hour run on The Dragon Trail. I went about this by completing the top loop (25 minutes each ) 3 times and then finishing with a loop down to the river and back up over Guy Mountain before returning to the house.

As you would expect the first loop was just an ease into the day kind of thing, allowing the feet to find the terrain and the heart rate to settle into the effort. With recent moisture the trail was sloppy, really sloppy and I found myself prone occasionally. This first loop went by and soon I was off for the next 3 mile segment.

Each loop is essentially run as an out and back, to maximize the distance covered on the section of trail. Each time the total elevation is zero, because I am starting and stopping at the same point, within this though I am gaining about 800 feet at various inclines. So, as the third time out began, I was beginning to feel the zippiness gone from the quads at least.

I had shed a layer at this point and dropped the hat and gloves and even had thought about going to shorts... a luxury of running from home I suppose, but I held onto the leg covers remembering that it is still February. Within 10 minutes the day turned on me, well not me personally but I was affected. Suddenly the river gorge was locked in with frigid fog. The views were gone and so was the sun. I made it back home and quickly re-donned my long sleeve, hat and gloves and proceeded onward after a quick water... no fuel ingested.

Running to the River... still too cold for a swim

This time, after 3 loops and 75 minutes on the same ~1.5 mile segment I mixed it up and headed toward the river. This gives a long, 15-20 minutes (depending on route chosen) downhill which I enjoyed very much. I reached the river at the 90 minute mark of the run and still felt good in the legs but I could feel the heart rate was responding more to smaller stimuli and the power reserves were just about gone now.

Well, perfect, because now was the crux of the run. 25 minutes climbing back up Guy Mountain before the cool down descent home. The hill is mostly gradual with a few spikes in grade. I was able to stay aerobic, focus on power in the stride and complete the run in just over 2 hours, which is arbitrary since I was just going for aerobic time on the feet- of two hours. All told about 16 miles of running with no residual soreness or fatigue. I should be able to complete this style run just about weekly with some longer stuff every third week working to 3 hours on the feet.

With Boston as the next major race, then Chattooga 50k in June before taking on a 24 hour run this fall, I am feeling better by the week about my ability to perform and improve!!  Happy running!

New Year, New Post

With the expiration of 2010 my running began to develop of bit of a sour odor, and with it I developed a bit of baggage causing my skinny pants to mock me with struggling zippers and bulging buttons. While the Holiday brews were pleasing, they have collaborated with a lack of sleep (and running) to prevent me from floating away anytime soon.

The Sylas and The Dad

But I like a challenge, and now I have one. 4 1/2 months from now comes Boston. On the way to that I goal, I begin racing in 3 weeks as the Asheville Track Club Grand Prix Season gets underway with what is touted Asheville's flattest 10k. See the schedule to right for all the details (if you have that kind of time on your hands...). 

Another change to the schedule this year is the lack of the Leprechaun Leap. Rather than racing in Lenoir for the 4th straight season, I will run a Grand Prix event in Asheville, NC. So what does this mean for you all... probably nothing; except I am sorry to say to Georgia Snail... there may be no Sirens this year...

This weekend, around changing new born diapers on the hour, I was able to get outside and put in another 1/2 mile of trail. I trudged into the mud and melting snow to dig trail into the steep hillsides, further extending The Dragon, I can now get in 60 minutes of out and back running! This is great on one hand and for obvious reasons... the bad side?

While removing debris from the trail, I actually took some forest shrapnel to the left eye rendering me utterly useless for the following 36 hours. Though I have not been particularly helpful anyway, so at least Lynnea's expectations were more in line with the results which diminishes frustration I think...

Little Sylas has now surpassed his birth weight. 16 days into life he tilts the scales at 8 lbs 4 ounces, so it seems that Lynnea is the only member of the family currently losing weight (and mommy looks amazing!!).

Happy running!

Another Week Toward: Toeing That Hopkinton Line

This week was full of big pay-offs.  After spending about 10 hours reclaiming trail around the house, I was able to get out to enjoy the running along it!  Before that I set out to run come area trails.

Mid week I continued my hill training phase with an extended hill climb at marathon effort on the Profile Trail at Grandfather Mountain.  This 30 minute climb took me up above Foscoe, NC and to the sky's ceiling that fall afternoon.  I was pretty winded by the time I reached the turn around point- which was the point.  Then, being careful on the slick rocks (in racing flats- all I had in my car...) I bounded, sped, turned, careened and floated downhill for the 3.5 miles over small creeks, passing large trees dipping into and out of ravines and around exposed vistas!!  Always a fun time at Grandfather!

The weekend brought a 90 minute long run to the schedule as I build back up slowly to the requisite long runs for Boston in April.  Saturday I stepped outside to the first hard frost of the year and clicked the watch to move about for 90 minutes at a casual long run pace.  Within 10 minutes the hat and gloves were off and the air while nippy- was perfect for running!  Warm sun spots and cool in the shade... Running The Dragon Trail I completed the first 6 mile loop in about 45 minutes, such symmetry for home based long runs complete with all sorts of hills.

I stopped in at the aid station (my house) for a quick Chomp and some water and back out onto the trail for a second and final loop.

Of course, as magically occurs- I was now less fresh and the onsetting fatigued proved to complicate things slightly.  Suddenly there were more roots, loose stones, and slick footing... and I was slipping and sliding about.  Figuring I was moving a little more quickly as well, being warmed now- I settled back down and patiently moved forward up and down, left and right through the woods along the Watauga River.  Upon reaching the river for the second time that morning I paused and listened to the fall of water as it met the large granite boulders it conspires with.  Then I turned and move away and uphill for a final ascent.

Imagining the hills of Newton I pressed a little harder and moved closer toward the edge of aerobic capacity.  On the steeper sections I was forced to gulp oxygen and forcefully expel carbon dioxide, rapidly exchanging currency to meet immediate demands.  The hill receded and I was into the final half mile of the day.  Without effort my breathing and heart rate returned to "normal" and I was playfully moving through the small meadow.

In the invisible distance critters moved through dried leaves and up trunks of skeleton trees.  Occasionally I'd come upon small herds of deer and 2-3 of them would bound away, up the steep hills typical of the area.  A quick blast of air from the nose and 4 bounds later the deer would be 30 feet uphill!  Impressive...

Rhodo-Row is No More

... at least not to such a degree.

The Dragon Trail is my local network of trails which I have been developing for the past 2-3 years.  By local I mean, at my house.  To this point there are about 6 miles of runnable trail and another 1.5 of getting to be runnable paths with plans for an additional 2 miles yet to be started.

Overgrown Rhododendron

Last evening I set out with a handsaw and a tube of chap stick, to work on a 3/4 mile section of trail which leads down to the Watauga River.  While many folks love rhododendron, and actually purchase it for aesthetic purposes, those of us in this part of the country who runs trails, or build/ maintain them... might have some other things to say about them. They grow fast, they have a lot of roots to trip you up and, if you burn them, they can kill you.  But- they do look nice, and the deer seem to like them as well.

The first task was to cut away brambles and knock down dried out wild flower stalks for about 300m.  After my skin was ripped to shreds from blackberry bushes earlier in the maintenance phase, I was happy to get to the wooded area of trail to begin to make my own rhodo-tunnel.  This wood is soft and pliable and dries out easily as well.  All of this makes it very easy to remove, one piece at a time.  The trick to to trace the many tiny branches back to the point where one or two cuts will yield a trail.

With patience and perseverance, this process can be rewarding!!  Sound familiar?

Not only does this time cutting open trail yield better running, it also serves as a training of its own.  This cross training teaches the mind the endurance aspect of dedication and the also gives one hell of an upper body and core work out.  After cutting the limbs away, you then get to drag them off-trail and throw them into the forest beyond!!!  I guess I find this satisfying in some Tarzan kind of way.

Watauga River

After about 2 hours in the woods I reached my goal junction I had wanted to clear (I had planned on one hour) for the night. By this time, the sun was very low and the river was going into night mode.  Owls were calling in the distance and the deer were out doing their nightly thing (whatever that is).

Knowing Lynnea was getting worried by this point, I headed back up the hill... now able to run free along the newly refurbished section of trail!  No ducking and bending through extremely tight spots, just upright and efficient strides without the fear of taking a stick to the eye or a limb to the head.  Does make me marvel at the ability of deer to run through the non-existent holes.  I hope they enjoy the open space and will continue their constant use        (aka maintenance) of The Dragon Trail.

Each hour spent out doing this sort of work, yields more possibilities from the front door, and for years to come!  I guess the ultimate goal is to have about 10 miles of trail where I can get lost with dogs and kids for a long day along the river.  In this way, I can instill some of the appreciation I have for the outdoors and maybe teach some lessons about life while being just a few minutes from a nice soft bed!

September Summary

September has faded to history, but its memory will linger on in my cell's so long as I am able to maintain this lifestyle of the runner... recently I have experienced a little barking in my foot but it seems to just want some attention. The bank safe is full now for the next big race in October, all deposits are in, and now we can just go and count the bills, iron them out and mainly try to not make a mess of a good situation.

So, here is a numerical summation of September 2009:

Total Mileage for the Year- 1665

Total Mileage for the Month-215 (matches highest monthly total this year)

Longest run of the Month- 26.2

Most memorable Run of the Month. A breakthrough form type of run which began the transition to speed running, in this case on the hills of the Dragon Trail...

Dragon Trail Hill Workout. Aptly dubbed The Dragon.

A very good month, the highest total mileage (tied with May) and the highest quality as well. With time goals approaching for 50k and Marathons races it is important to garner some quality. The running has been consistent, even with a hectic schedule (classes 3 nights per week) and dwindling daylight as the Earth goes to sleep. I look forward to the fall and its promise of running and racing well at Goblin Valley, Charlotte and then into 2010 at Disney and good lord willing Boston in unpredictable April.

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.