Loopy Tuesday!!! 1000's in the Rain Redux

Not sure why the running Gods conspire for rain whenever 1000's are on the menu- but they do!  Tonight I made it out to the App. St. track with standing water on the inside of lane 1 and me garbed in pants and jacket for the first time this season.  Kind of exciting though I am not all that eager for the covering of skin to be a neccessity... today it was more of a luxury for the way home.

After an extended warm up, my little locks frosted with the microscopic droplet of mist, I arrived at the track to find not a soul on the ring of fire.  I'd have the fog-enshrouded oval to myself and I would run 5 loops of 1000m at 3:25; 5k pace with a 400m recovery.

A few strides and I was underway, checking the splits at 100m, 200m, 400m, 800m and finally coming in stressed out at 3:30 for the first 1000m.  I was trying to stay undercontrol- surely accomplished that, but I seem to be working against myself.  Not running free- which is the point of any running, but especially when on the track.  Free and fast!

I decided and committed to not checking my watch except at the end of each 1000m, to feel the moment of the turn, the straights.  Onto number two.  The rain was getting heavier and I focused on the arm swing and drive. 

'Run FAST' I told myself.  With this in mind I could feel my body's momentum pick up so slightly and feeling this speed I was able to hone in, not on effort but on the rate of speed in space. I came through in 3:22 and felt much better as well.  More relaxed, more open, more at ease.

Now I was calibrated.  The rains continued to pour down on me.  Cleansing the thoughts and allowing the moment to be all there is.  Ripping through the ether, driving so smoothly out of, then entering each renewed step.  Water splashed from the track surface, drops coating my face, and with each exhalation a fine spray blew outward from my mouth.  Number 3 3:25.  Right on the mark.

As the recovery came to a close I was feeling water logged and threw the "dry-fit" off to the side.  Getting down to business for number 4.  Allowing myself to extend a little further and open the stride with more freedom at this point. 

'This is the hard one,' I always think.  'The second to last. Make it count.'

As my thoughts tried to wander to the next 300m, to the turn ahead I reigned the mind in and brought upon a concert of the elements.  The rain had eased and in its place was a silent, soft breeze.  The air was weightless and my breathing was deep, rhythmic.  This place is rarely visited, this place where the body is tuned into the intense work at hand, moving along with the exact effort required.  Nothing wasted, no thoughts but for the job at hand.  Number 4- 3:23.

As the grey sky became tinted and lightened with an ambiguous sun I reached the beginning of the final circuit of 1000 meters.  This one I could go for and see what was left.  I did not want to strain the body in the colder conditions, but feeling loose enough I did want to strain the spirit- allowing it to grow in this brothe of fatigue.  The elements were there today to find a special ingredient.  Now, I would drink of it.

"600m to go, now ratchet down, a little further, a bit faster, right here.  Nice."

Holding the speed for 300m, emmersed in this feeling of the world spinning around.  The whirl about your head as your mind is held to one singular thought- while the body works in concert with what is asked.  After initial feelings of resistance the bodies is able to realize the goodness of this movement and now with mind and body together they each ask for more.  They plead.

300m to go and now it is all there, almost.  The surface is being glided over, are the feet even touching the ground?  Running tall, striding out, arms driving ahead it is pointless to distinguish between running and flying.
A final turn now.  It is time to go all out.  These few seconds of complete speed are what will be remembered! The relaxed mind, while determined for success has a compliant body to rely upon.  The spirit is soaring above these earthly elements giving rise to these fleeting feelings which fade like so many steps behind us.

Euphoria is the lingering impression we carry with us.  Another physical deposit to the fitness bank, a progression of toughness in the mind, and the ever important cultivation of the soul's soil.  All completed, experienced one moment at a time.  Don't get ahead, nor behind- but simply be.

Xterra Series #3 Race Report

This weekend brought me and Lynnea to Matthews, NC for the 3rd of 4 races in the Xterra North Carolina trail race series. With a lead after two events in the 30-34 age group I was hoping to put the series to bed with an age group victory. If so I would be done with the regional aspect of Xterra for the year. Since only 3 of 4 races qualify for points there is no advantage (since these races are $40-50 each) to running the 4th race- if, I were able to place at the top of the age group in this 3rd consecutive race.

They're Off!
I knew nothing of this course, except its advertised length. I saw this as an opportunity to get out and just run a controlled, relaxed race and see where that left me with 2 miles to go. So, with the muted electronic beep of the megaphone- we were off. I sat in 12th position as the excitement drew runners out front. The initial portion of the course brought us through an open field. There was about 600m to adjust into our places before hitting the single track.

As we neared the forest I moved into second place making a guess as to where I needed to be within the field. The front runner was gone. He is a 4 flat miler with endurance to match it- so I was certainly not interested in chasing that rabbit. I'd seen him disappear several times this year already.

Mixed up Confusion
We moved through mile one gently in 6 minute pace. Half a mile later the leader was running back our way confused a bit by the course. We stopped and decided to press on... hoping we were right. We plodded along- the chase pack closing in on us, until we saw mile marker #2- 6:11.

I was leading through this portion as we were still a little uncertain as to our path- though after 5 minutes of running we were pretty much committed to our decision... soon I relinquished the lead, happily, and was alone in the woods in the blink of an eye.

Stunned but not Defeated
In that same blink I must've overlooked one of the 12 million roots throughout this technical trail! In an instant I was legless with only a torso and momentum as I flew through the air- what a freeing feeling to know you are about to bite it, nothing to do but wait- nothing to fear but that sudden, grinding halt awaiting you only milliseconds away. Still rotating ever so smoothly until that fateful instant when the Earth met my inertia-

"Awww," the grunt and thud could be heard throughout the trees. I quickly checked for missing, cracked or severely altered parts and was on my way... Covered in sandy mud! (Later, at the finish line I noticed I was one of 20-25% of the field with a similar or more extreme case of trail rash... I got off easy.)

Quantum Running
At several point in the course, the winding nature of the trail allowed runners who were a minute or more apart in time to be only 20 feet apart in space. These convoluted sections were a healthy reminder to stay on the tipping point between aerobic and anaerobic effort. The pursuers were there- don't be fooled... I was beginning to feel the effort of mile 3 (6:11), where I pushed a little too hard after the fall and had a resulting adrenaline induced spurt. Halfway through this mile 4 I was stinging and had no choice but to back off a little.

Regaining a 'firm' Foundation
Having not seen another runner for a mile or so I had the luxury to recoup my wits before hitting mile 5 and a last push. Mile 4- 6:30... ouch. I resumed the previous pace of around 6:10, though- now the effort required on the twists and turns was exponentially increased. Little hills were stinging and burning and the downhills were less of a break and more of an exercise in concentration to keep from spilling the beans.

...and its Decision Time...
This was the tipping point in the race. Not knowing the course from here I had to simply keep running brave and find that courage inside me to face and embrace the vulnerability of the situation I was in. This is WHY we do this, so let's jump in full steam!

Finally, after what seemed like 20 minutes I reached mile 6 (6:10ish???). This was a very technical portion of the course with many drastic step ups and downs over larger rocks. I try to fly over these kinds of features to maintain my center of gravity in space basically hurdle the small mounds of dirt. Easier said on a Monday morning after the fact, than it was done on a Sunday morning at 80 degrees!

It Ain't Over 'till the Fat Lady Says its Over...
Suddenly however, I caught a glimpse of a chaser- I was being reeled in with .2 to go!

Decision time. Either crumble into the clay and dust off an excuse, or dig deep, concentrate on recovering form and find out how fast that chaser really is!!! He might catch me, but he is going to have to run out of his mind to do it- let's race!

I hit the gas. The ups were swift and the downs were on the edge of control. On tight turns I grabbed an oak to swing around, pumping the arms as I entered another 50m climb.

Accelerate, check the speed going down again, jump over the log, turn, around that stone, accelerate into this straight!!

Joy :)
Now, this was fun. I entered a straight stretch where I powered down the trail. .1 of a mile to go. One more technical section and the race director's words came to mind, "this course is dead on 6.2..." Knowing this information I could drop the hammer without fear of bonus fun. Exiting the trees and seeing the finish line the arms were in full swing, knees driving up the small incline. So much joy was bringing me home:) This kind of running is the result of preparation and mindset. It may happen by accident occasionally- but we can also allow ourselves repeated visits to this place of bliss.

The Results in Black and White
I finished the course in 39:02 for second place overall and won my age group. Officially the top 30-34 male for the North Carolina Xterra trail series!! As reward, I am now eligible to race for free (not travel for free...) in Bend, OR next month at Xterra Nationals!! While that is pretty cool- the true reward was the aforementioned freedom and joy felt within while out on the trail this day. The series was a great experience- learning new trails, sharing them with so many tough runners and having the superior race direction of Dirty Spoke Productions...

So now... onto another race series. This weekend race number two of the High Country Triple Crown series. The Valle Crucis 7 miler nicknamed "The Cub"...

Happy Running!!

All the way to Tennessee!!!

This morning I was up early with a few bites of refrigerated pancake and a swig of water. I laced up my new from the box Saucony Ride 2's and headed out the door for "who-knows-where". This is my favorite place to run, it always brings the best out of me on the maintenance easy days.

After a three right turns I found myself out on the highway headed toward Tennessee. This winding mountain road has such a different feeling from the shoulder while on the feet. The hills seem smaller somehow than imagined and the sights more appealing. There are old houses slowly returning to their source. You can spot things across the river valley you knew were there but never noticed at 50 mph. You also realize how close everything is in this area, while the abrupt and densely covered hills make it seem otherwise.

After rolling along for 3 miles I came to an opening in the canopy and found that I was only a mile or so from the state line between NC and TN. I decided to finally go run to the state line. This was something which I just never bothered to do. Running on this road seems fairly hazardous and with the many options around me it was the least appealing until today. This morning on a calm Sunday it seemed just the thing to do. The traffic was fairly light and I was only buzzed by a few right-wingers unsure of what the exercising citizen in short shorts meant to his particular world view. It seems when "threatened" it is the habit of the ignorant to act with aggression and drive a large truck moving at 70 mph as close to the unprotected human being as possible. How could I have such nerve as to be running on the road he is driving upon? My bad.

Political views aside, the majority of this run was relatively relaxing and offered nice variety in terrain as Hwy 321 undulated over the hills. Soon I was back in the yard rocking on the back porch watching Goliath bark at the passing church traffic. Having already taken my morning dose of spirituality it was on to the tasks of the day. On to the enjoyment of the sounds of rain pattering upon the metal roof, the rumble of distant thunder in the river valley. The sounds of the emerging birds after the rain has passed up the valley.

A Purity Filter

Hey Ya'll,

Hope that things are good in your neck of the woods, or whatever ecosystem you may inhabit. Just wanted to share something with you all. I know that for me, one of the keys to training and racing... in fact living, is to be in the moment, the Be Here Now kind of thing.


Just read a great example of this courtesy of Tom at Run Now and wanted to send out a little inter-web ripple for you all before the weekend is here. You may have a long run (which may be looming imposingly over you) to complete and these running "tasks" might seem like meaningless check boxes to fill in.


Just a quick reminder of the kind of mental space we might want to consider for ourselves as we are tempted to be swept up by the frantic world around us.


Do not whip through this life, but let it ease through you, as if you were a filter for capturing all that is wonderful and a cleanser for all that needs help being cleansed.


So, with each step, as your momentum carries you through this complicated world, just breathe in... and think about how pure these moments are. As you exhale, you are delivering a small piece of that purity to the world around you... and we all thank you for doing so.

Let's be flexible and yielding, yet rooted firmly in our selves.

Milestone Weekend

Two tempo runs and a leisurely jaunt with a pup named Lil' brought the culmination of mile 1900 for the year. I am less than 100 miles from an new mark for me and the good news... I feel healthy, strong and running better than ever.

Here is evidence for consistent, easy running as a base and then adding speed as goal races approach... and for taking a day off EVERY week and whenever it seems prudent.

Happy running, that's the point!

Cumberland Trail

My intended 2 hour run was cut a little short before it got started. The allure of sitting around the flat screen was strong last night and it was 7:30pm before I got my first steps in. After an initial ascent over a ridge, and another and eventually 4-5 ridges and traverses around rocky outcroppings I was feeling smooth and free as the trail settled into a flow amongst dense forest with occasional vistas over winding river.

The backside of this section of trail opens up peaks into the Tennessee River Valley and what a sight it was as the sky subtly glowed an orange and pale blue. It is really beautiful when these sorts of light angles and colors interact with massive rock walls so typical of this area of Tennessee. If you are in this area of Tennessee stop by Rock Creek Outfitters for some guidance on the best places to hit trails where you won't be overwhelmed with those "tourists".

I made the out and back turn at about 40 minutes, though I had hoped to make a loop I was running out of light. On the return I entered some densely wooded areas that were very dark at that time of arrival. I stopped at one area on a boulder in a small creek bed. Standing there, closing my eyes for a few moments and feeling that cool summer night air. Listening to the sounds of the forest, mingling with the trickling of the hidden water dancing down through the rocky river bed... it was a moment that summed up the reason why I head out into these areas and provides for lasting validation whenever I wonder why so much of my time is spent doing such things. The memories such as this always beckon me onward, outward to the trail.


Getting started late, not a human did I see. Only a strange, unidentifiable black cat, a whole mess of thick webs and I was, for a short time, accosted by an peculiar loudly flapping moth type of a creature. Somehow this creature followed me for about 300m while running about 7:30 pace. Eventually I had to "drop" the bug by inserting a bit of a surge. Not sure what that was??

I look forward to some day running a few more hours out in this area and if you are contemplating doing the same I would highly recommend it!! Tomorrow, off to the Smokies on my way home... what will the run be?

Down to the river and through the woods

I woke up to below zero windchills... the dogs needed outside and I needed 6 miles. I am thankful that a long run is not on the schedule today. I see the gentle blanket of white and search for skin covering accessories.

Dogs put up, me zipped up and shoes laced up, I head to the hills.

The plan is to get out on the trail network in the backyard. I have been feeling a little run down the last few days but have not adjusted my training. This is a new cycle and the fatigue is to be expected. General soreness is there too, but nothing acute or chronic to raise worry.

My feet land softly, silenty on the Earth. A stride that is determined to move forward in concert with the terrain, forcing nothing. Across the christmas tree farm and beyond the tree where my wife and I were married. Down through a cow pasture and into a thick grove of old pine. I see an adolescent deer bound away. She is the only living creature I will see for these fifty minutes. After a small hill and a slalom through the pines I am descending into an old homestead. All that remains today is the home's chimney and the barn. This was comfort to some family long ago. I am running along their private road, wide enough for two horses and a small wagon. Cresting into a snowy field I can hear the river roaring a half mile away. I set my mind to the turning point and reach it soon enough. The path was riddled with paw prints from Jack out neighbor dog. He must have beat me out here this morning. I pause at the river for a short time. Ice is everywhere. Large sheets have been cracked and floated ashore. The swell and retreat of the river's volume has created this scene of beauty and danger. This is the edge.

I turn for home. It is all uphill back up the river valley and I am catching my footfalls from minutes earlier. My breathe finds its cadence and my stride is efficient. This time spent so strangely makes perfect sense. Not long ago I wondered why. The dreams of setting world records for land speed have long faded and this idea got into me that without competing for a team there was really no need for all this time and energy to be put into this activity. I could be home. I could be with my wife. So, 25 pounds later I had done just that. What I learned is that this is what I do. 20 miles a week, 40 miles a week or 80... this is what I do. The time spent running has great value now and for the future. Balance includes time for our own self.

I reach the front yard via the Dragon Trail. Aster and Lilly are wagging away, bellowing to be let into the warmth... and probably for breakfast. I greet them. Goliath runs around the corner and bumps into me. He dives into the fresh snow and rolls around on his back. He is making Goliath- Angels... all 95 punds of him. I open the front door and the pups dash inside. While they eat their breakfast I drink a hot pot of coffee and think about how simple happiness is.