Boone Marathon Series: August Anguish Marathon

Tonight at 12:01 am... well, okay tomorrow- I will be taking my first steps in the Boone Marathon Series August Anguish Marathon... these races are pretty open to the interpretation of the runner concerning distance, start time and all those kinds of details. While the nomenclature indicates a 26.2 mile run, participants in the series routinely cover much more ground than a measly marathon. The record, to my knowledge, sits somewhere north of 100 miles on the 3.75 mile out and back course... which is flat, paved and quite curvy as it winds along the New River on the Boone Greenway Trail.

Open ended
My aim is to run another moonlight training run in preparation for next month's Woods Ferry 24 hour in SC. So I'll get started around midnight and hope to keep moving for about 10 hours. My first distance beacon will be 50k, a bit more than 8 trips on the course... then I will see how things go for that final 5 hours of the unknown.

How far will my "training" take me?
I am now taking bets... 35 miles? 40 miles? 50 or more? One thing is certain, I will be surpassing my weekly average over the last 2 months pretty easily. I will also be enjoying a nearly full moon (97% according to the Google) so I hope to minimize the use of my headlamp except for notifying others of my presence. No need to scare off the nocturnal dirt people with sightings of Bigfoot in the Blue Ridge.

What are your running plans in the near future?

Happy Running!

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!

(Virtual) Race Preview- FYTOV5K

It's not too late folks, there are plenty of great starting positions still available for the Freeze Your Thorns Off Virtual 5k sponsored by Adam over at The Boring Runner! The great thing about this event is, you can sleep in, run your regularly scheduled run and then be eligible for giveaways and see where you rank amongst your peers worldwide. Heck, you could even run just about any finishing time you want to, report... all that is getting in your way is a little thing called integrity. Though if that is your road, maybe you ought to get off this train right now.

Lilith is virtually always ready to run

Still here... I thought so. Now that all those "others" are gone it is time for the preview of what might or might not happen for my FYTO Virtual 5k.

Likely, I will run with the youngest of my pups, Lily, and probably on the trails around the house. While distances are not marked, I have a decent idea of how far is far and when is when... so the 5k distance is virtually all but assured to be accurate and... if not, it is super hilly anyway so a good workout will be had!

Another option is to head over to the Tanawha Trail on the backside of Grandfather Mtn to partake in a Wikispaces organized event of 13.1miles up to 50k... or whatever... where others will also be running my favorite trail in NWNC. Doubtful on this being a reality though as this would take most of the day- leaving Lynnea to fend for herself in the constant battle between sleep, changing diapers and feeding... I swear, for not being able to do anything, baby Sylas sure keeps us busy virtually every minute of the day.

So, check out Adam's virtual race website and join hundreds of other runners as we all test ourselves against ourselves within the framework of virtual camaraderie! It is the essence of running and it is free.

You may Freeze Your Thorns Off, but you won't regret it! Happy Running!

Howard's Knob Preview: The Finale of the High Country Triple Crown

Howard's Knob looms over Boone, NC in an unassuming fashion.  While citizens of Watauga County tend to take its presence for granted, this weekend bi-peds will learn every inch of its profile intimately. Here is some information concerning its human history and how it came to be that a park evolved at this location.

"Howard's Knob (elevation 4,406 feet) offers "unparalleled views" of Boone and Appalachian State University. ...these photos (show) the Appy State campus and Kidd Brewer Stadium. Howard's Knob was named for an early settler to the area, Benjamin Howard, a British loyalist and contemporary of Daniel Boone. In 1979, the world's largest windmill was constructed there, but this experiment was short lived -- it seemed it was also the world's noisiest windmill. The turbine was dismantled in 1983 and the area turned into a park."  (courtesy of Appalachian Treks)


So now we know why the park is there, but why are we running  up to it?  Well, as runners, we know the answer to that already- because a road goes there!  From downtown Boone to the pinnacle in the park we runners will gain 1100 feet in two miles. Tomorrow night, just as the work week concludes, we'll be getting started on our weekend by getting down to hard earned steps, inches at a time. 

The Knob serves as a kick off for Appalachian State Homecoming weekend. The course starts at the Library, downtown, and then goes uphill, uphill and uphill... until you cannot go uphill anymore.  It is a condensed version of the Mt. Washington Hill climb, or The Bear for the locals... while not as long or as high, the burn of this compacted pain with bring a boat load of doubt which runners will have to face! 

The gradient of ascent is aggressive and a runner can certainly get over his head early.  At some point this course will test your will to continue upward; the legs will feel as if bogged down in marbles- the tiniest step at a maximum cost. 

Winning times in the past have been in the 24 minute range... for 2 miles.  Considering these same guys typically race in the mid 5s per mile, this is more accurately approached as a 4+ mile race  This is how I will break it up... 6 minutes at a time until I run out of hill to cover.

This race does serve as the final jewel in the High Country Triple Crown series which I have been participating in since April when we began with the VC25k and through the summer with The Cub.  Current standing for men and women are listed here, (just scroll down and look left).  We are hoping for a bit of a warming trend over the next 36 hours for the post-race celebration up on the knob.  Fall has been nipping us early this year, we would appreciate warm rays and calm breezes in the late fall afternoon. 

Xterra Nationals- Bend, OR: a Preview

It is all set then... headed to Bend, OR next week to represent North Carolina!!! As the top AG runner for NC, I am afforded a waived entry fee for the Xterra National Championships!! (Of course getting to Bend from Boone is far from free in itself...)

Next week I travel west to run in a new land... well new for me... it has been there for awhile now. This will be my first ever trip to Oregon and I am very excited to check out Bend, the town, and what are reportedly amazing running trails right out the front door.

I've been able to read quite a bit about the trail and last year's race through other blogs, specifically Scott Dunlap's race report from last year. The 21km course sounds very interesting with many ups and down, scenic spots and lots of competition. I hope to be running within sight of some of the huge names in women's trail racing... if I have a good day:)

As far as goals go I have the hope of running 6:20 pace, which would set me in around 1:23 for this trail half. Last year that time was good for about 15th spot overall and an age group prize. The only thing I can really control is my approach to the race- my performance. The rest of that information simply gives a frame of reference for a random day in history.

With runners like Max King, Lauren Fleshman, Kami Semick and Susannah Beck among the large presence from the Oregon Track Club (just up the road) I will be free to focus on the personal goals and gain some great experience around top-level runners. Seeing how the successful competitors handle themselves can have amazing effects on anyone paying attention! Since these runners are world-class, Olympic level performers I should be able to get something out of the trip!!

Valle Crucis 25k Race Preview

Another goal race is squarely in my sights.

In 2009 the Valle Crucis 25k was run as a "test" for the upcoming Chattooga 50k. To see how the hills would feel and the distance would feel while running at a comfortable pace. After all, at that point the 15.5 miles was my longest run of the year.

This year my goals are somewhat elevated. Feeling stronger, faster and lighter I hope to drop some time from last year's 1:42:30. I will run this one without a watch, however. Running blind I hope to be more in tune with how my body is handling the work. Starting gently and steadily pushing toward my limits, wherever they are right now.

Borrowing a quote from Boston Marathon Champion Teyba Erkesso, "The best way to run fast, is to try to win."

While slightly less in my control, I plan on competing as best as I can. I have some ideas concerning the best way to run this course and those I will hold on to. You will just have to read the race report to find out if I was smart enough to run my best race.

Dupont Forest 12k Race Preview

Tomorrow morning the Dupont Forest 12k trail race will be held outside Asheville, NC. For the first time I will toe the line with the speedsters located down the Blue Ridge Parkway. This race is put on by the local running store Jus' Running.

While this is officially a race, because I paid for it, the approach is a train-through group workout for me. With upcoming longer trail races that I am focusing on, this will allow me to get out on the dirt and take turns a little more aggressively than during the course of a normal maintenance run. I do look forward to running these new and mysterious trails and to running with some very speedy guys. My only expectation is to gradually get out of my comfort zone while running patiently. This race will be all about style.

The past winning times seem slow for the distance, which to me means that this is a difficult course to run fast. As I look at the names of past winners and their accomplishments, there is no other conclusion to draw. With this mindset I have no clue what kind of time I will be capable out there. 43 minutes??? 50 minutes... this is a large range given the distance. The Forest Service has announced that we'll be running with a lot of mud too, which while enjoyable throws in another variable:)

Like I said, this is a style race. Go out there and see what the trail throws at you. Adapt to it, flow with it and as steps accumulate begin throwing something back at the trail!

By all accounts the Dupont State Forest is a beautiful place with many waterfalls and endless miles of trail to explore. The best thing about the day's race... it is my first 12k (7.4 miles) and so long as I finish, I will have recorded a brand new PR.

Enjoy your steps!

Valle Crucis 25k Course Preview

Another big weekend brought itself in despite my fatigue from the accumulation of training. Friday night brought me to the course for next month's Valle Crucis 25k race. It was a magnificent afternoon for running and I even considered leaving the shirt behind... though we are not quite there yet for long shaded runs up in the hills here in the high country.

Soften the Quads
So I prepped the water and hit the start button and began toward the base of the climb. The first 3 miles take you up about 1000ft and I could really feel the training affecting me on the last mile of this section. Soon enough the grade gives way and there is a nice flat section before the climb to 5.5 miles. I was averaging 8 minute miles to this point and feeling like tempo effort so, I knew that I was in fact, tired still. Despite the whole day off on Thursday, lingering physiological fatigue remained.

Freeing the Stride
The next 10 miles are flat with declines from 2-20% allowing the legs to get moving and affording the runner to work on that skill of downhill running which often separates runners over a hilly course. Though I was unable to run super hard on the climbs, I could take advantage of this free fall back into the river valley. The views from atop this ridge are astonishing, some of the best in the southeast, for my time and effort.

Finding the Pace
Back to the flat valley of the river side I decided to move the legs over a couple of miles. The effort was taxing and a little disheartening to see 6:50's flash across the Timex's face... further evidence of over-training... yes, the Big "O".

Rigid Stats
2009 Race Time: 1:42:30
Course Preview: 1:48:30

What do these numbers mean? Well, I actually felt faster later in the training than last year's race. I am confident that after another month of training and a solid taper I will go under 1:40 in this year's race. The scary thing... the Course Record out here is somewhere around 1:32... now, that is moving!


Just Move It
Saturday I was able to get out for 10+ at dusk, finishing up in the dark when Lynnea met me out on the roads to rescue me from the darkness. She was worried I had been lost forever to the road-side ditches of Watauga county. While she was experiencing such angst I was easing into one of the best runs of the year. After allowing myself to relax and slow down and just enjoy the movement I was soon moving through the vacuum of the night, surrounded by bird chirps, river's falling and stars shining above- a special kind of moment to enjoy.



Hope ya'll had as enjoyable weekend as I did. FYI- Sunday was an exhausting lift day.

363 days later... A Leaping Preview.

The stage is set. The training is done and all that is left is time leading to a line on the asphalt.

On Saturday morning a small group of runners will meet in a parking lot to run the 5k distance on the Lenoir Greenway trail. The course consists of a long downhill at the start leading to a flat and fast course which returns to the same hill and the same parking lot.

Some History
This will be my third consecutive year running this race. It serves as an indicator for how the winter running went for all involved. With this year's season being so heavy with snow, wind and cold, it will be interesting to see who was brave enough to get in their training and who developed a deeper relationship with oreos and popcorn... a time for everything:)

The previous two years I was in the introductory phase of training. Maybe I had a couple of 40 mile weeks logged, definitely nothing fast and 8 miles was about the longest run completed.

The Present
This year is different for me. At this point, I have a solid 14 months of 50+ mile weeks. Not a huge base in the grand scheme of things, but enough to run a quality race. I have even kept up some informal speed work this winter in the form of fartleks and tempo runs whenever weather allowed it. This approach kept things fun and my motivation to train and race is high right now.

The Calm
So, as I still myself mentally and allow for the crescendo of spirit to bring the best from within on race day, I review what I have done thus far to make my self better and how that can translate to a positive result for racing. I focus on the internal aspects, the courage to accept the discomfort; to surpass that trivial detail, that gatekeeper and reaching beyond it to achieve something wonderful.

I encourage this approach each day. To shunt those external influences toward productive internal belief in the only thing we really have control over.

Upcoming Race Schedule

The Leprechaun Leap is nearly upon us! This will be my third consecutive year running this race in the town of Lenoir, NC. The course is a perfect one for early racing season. It begins with a long downhill of 1/2 a mile or so and then is flat as flat can be. The out and back brings you right back to the hill to finish up. The spectators see nothing but the whoosh away at the start and the hill inspired, oxygen-debt induced stumble to the finish in the parking area finish line.

Two Years Ago I ran this as my first North Carolina race and was unprepared to say the least. I ran okay, coming of cross country season, though I was more nervous there than I can recall being ever before a race. The results were a win, fairly alone most of the way for somewhere around 17:50 or so if I recall...

Last Year's Duel with a 13 year old boy brought many questions to my mind. It was a dilemma as the race progressed and I went from thinking, 'hey, cool, this kid is pretty fast' to wondering 'hey, how much longer is this kid going to stick around?' Then deciding as the literally elbow high competitor put a surge on me with under a mile to go, that he was indeed worthy of all my effort, to actually race this little kid and see what we each had in us.

The Dirty Deed
There came a point where I had to decide.

1. Let the kid win... he is cute and would love to win this race I am sure. He deserves it. And the people, what if this mean man beats a little guy... and what if he does it in the final sprint???
2. Go for the win... respect the sport, respect the kid. Give a full effort and see what happens.

Well, my integrity told me to go for it. But I knew this, better go for it at the base of the hill and not in the parking lot, no need to George Costanza the little boy out of the way. So, after Peter put his move on me leading into the hill (and he did get away, gapping me by about 10m) I responded and made a hard push up the hill. It was decisive and I think my strength paid off with the climb.

Do Not Be Fooled

This kid, Peter, was tough, one of the most fierce races I have been in actually. Normally things are decided much earlier in a course. Now, 3 weeks until the big day where a year of training will tell this years story. I am a year older and Peter will be 14... I am getting the big guns polished up ready for whatever may come at me.

I am feeling fresh and fast and eager to test the early season racing waters. I know this, I am more prepared at this point in the year than ever before with my best winter of training on record. I have become my best version of a Leprechaun Leaper and can't wait to get this show on the road!

P.S.- This also means the Leprechaun Leap Sirens (Georgia Snail dubbed as such) will be soon moving on to their off-season home.

History of the Sean and how it Relates to Today

This Week
Reindeer 5k on the schedule this weekend so it is back over to Southern Pines! Last 5k I ran was a week out from a self-supported marathon distanced training run. I ran 17:05 and fell short of my goal of 16:59.

Next Week
I am currently in the midst of tapering for next Saturday's Thunder Road Marathon in Charlotte where I hope to run sub 3 hours... so tomorrow I believe dipping below 17 minutes is possible.

The main focus is to get one more race experience before next week's goal effort. A little background here...

...and how the hell we got Here...
In 2003 I qualified for Boston running my PR of 2:58 (and change) at Chicago. That was a long time coming for me... a good five years of running the distance to break through. After Chicago I was deployed to an airbase in Kuwait and while there was injured while running leading to a long lay off. I missed Boston in 2004 and then in 2005 as well.

After leaving the USAF I fell into some traps and bad habits which led to less than ideal training environments... my running fell to 4 miles a week on a good cycle. Let's just say the quarter repeats came in plastic baggies, not on an oval. After a few years of that I made the decision to get myself together. This past January I began running again for myself, for the enjoyment and to this point I have run at or above the marathon distance 4 times this year, Charlotte will be number 5... matching my lifetime total coming into the year of 2009.

So, what?
Will I get back to Boston (for 2011) qualification? I think I can run 2:53 if things go well... on a larger scale I could not be happier to be writing about such things.

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.

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.