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!

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!

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!

A Winter Run

 With the recent onslaught of winter weather mileage has been hard to come by. However, there is always a silver lining, or in this case a white one.

With the abundance of snow, already about 18 inches this season, the trails have been transformed into a world of fluffy, then crunchy, now slippery beauty by the day.

The changing conditions provide enjoyment and contemplation beyond running while allowing me to run each step for itself... or else I might find myself plummeting from the edge of the trail toward a sudden halt against an old tree trunk!

Recently I went out for an hour of running along the Dragon Trail here at home and brought along my camera to document the beauty in the winter forest.

I came along many deer  and turkeys and even some large paws in the snow... couldn't be a mountain lion because we all know they don't exist in these here parts... so it must have been the prints of a very large house cat.

 Upon leaving the cover of the hardwood forest and climbing about 500 feet over a mile, I came upon this beautiful view. I like to pause here and look off toward Beech Mountain and think of times past and present and of how this place will be here for our children to enjoy as well.

How fortunate we are, as runners and trail runners, to take the time for ourselves to get into the experience of exploring the land on foot. While the cold may taunt us, and the ice may take us down, it is our spirit which brings us above the temporary discomfort, in fact utilizes it, to do things we could not imagine only a moment ago. 

After dropping back off from the high spots I circled around the water shed and through more hardwood, disturbing a gaggle of turkeys as they marched aimlessly through the woods in the snow looking for food. The roar of their wings was startling and I found myself running along that snowy deer trail in amazement at how things had instantaneously been transformed. One second I was crunching in the snow, the next drowned out by the awkward flight of these wild birds!

I then emerged into this meadow, which at its peak is the spot where I had taken the expansive photo about 10 minutes before. It is all so beautiful.

 Further down I dropped toward the river and into pasture lands for neighborhood cattle. Deserted for the year now, I utilized more deer trail and followed the path taken just an hour or so previous, by solitary adult deer.

On and on I went following footsteps this way and that, where ever they led I followed. In this way I found a few new areas which as so unspoiled and natural it seems almost a disservice to be there. With this in mind I did my best to leave only a depression in the snow and remember to savor the moments in this amazing back yard!

I kept climbing on the return trip, and now the air was warming a bit, the ice turning to water and the trees dropping their heavy burdens. In some cases crystals of ice tinked along the crusty snow, rolling and tumbling downhill.                           In other places weak limbs gave way, crashed down and rested on the earth and this larger sound filled the hollars before again giving way to the tinkling of crystals.

And, while the footing was tough in spots I moved with the land in my wonderful winter running shoes. if you have not done so, take your old shoes, buy some 1/4" sheet metal screws and get to work. Ice will leave your vocabulary as an excuse to not run... Not only are they functional, but you will not feel them at all. My only advice is this: DO NOT LET YOUR WIFE CATCH YOU WEARING THEM IN THE HOUSE!!!!!!

Well no matter where you are doing your running this winter. I hope to take the time to pause and enjoy this season. It can be tough, but no more so than those hot days in August. Just grab another layer or two and take it slow and easy! 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!

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!!

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...

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.

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.

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.

Marching Right Along

If we are applying race strategy to the year then we have all just settled into our groove. The excitement of Resolutions has passed but been replaced by what we can really do to improve our lives as runners. We entered the haze. Things are still pretty easy, the course is gentle with its new found sunny skies and the hard times of August and the return of winter of abstract concepts... just like that hill at the end of your goal race.

With this in mind let's look back at the month of March!

Los Numeros
Monthly Total of Miles: 205
Grand Total for 2010: 608 (Right on track for my 2400 goal for the year)
Races... I ran two races this month. Taking home the gold at the Leprechaun Leap and silver at the Dupont Forest 12k.

Favorite Run
While acknowledging that all steps get us to where we are, there are some steps that leave a more positive vibe on us. This month I point toward some of the shorter, recovery runs. It seems March was full of tempo effort days. This led to lead legs and tired nights. So, when I took a jaunt through the Dragon Trail and along the river it was that much more pleasant to simply be moving, the watch sitting next to the bathroom sink and only my enjoyment to live up to. Lets hope April brings more of these fine days to us all!

The month to come...
2 weeks of training will lead me up to the Valle Crucis 25k. I have signed up for the High Country Triple Crown this year and it is my intention to show well in the series. VC25k is the first of three races followed by the VC7miler and The Knob. This series supports Girls on the Run and 100% of proceeds support this organization. Good Deal!!



BBQ Sandwiches... really
Also, for those in the mid-atlantic, south portion of our fine nation... Terri Hayes is still looking for volunteers for the upcoming Woods Ferry 24 hour run in South Carolina. Terri has a 5 race series she puts on and all of her races are 100% free. So... the weekend of April 17th ya'll should come out for a fun weekend and support your fellow runners... who knows, you might even get a pulled pork BBQ sandwich out of it!

Snowshoes

Aster is elbow deep in love with winter

Another blast and dump of winter white stuff has stopped commerce in the High Country. This latest event began  with the arrival of Santa Claus around sun up on Christmas morning. By lunch time the ground was covered and by mid afternoon the world was a winter wonderland! The storm continued dumping snow and blowing wind until Monday afternoon and left us with about 15 inches of goodness!

I took the opportunity to get out the snow shoes and tromp about with the pups. I broke trail and laid track in on Monday for about an hour, use the link to see all the pictures.  Yesterday with most of the trail "restored" I set out with the best runner in the family, Lily to run about 60 minutes in the snow shoes. While this takes getting use to, it is much better than post-holing every 3-4 steps. We covered just about every inch of the Dragon Trail network and with the snow were able to run some new areas too, the snow kind of levels some steep surfaces making them more approachable.

After the hour with Lil' I returned home and hitched up Goliath for a couple hours of hiking. The big boy likes to savor life and so we plodded slowly and deliberately along. I used this opportunity to fully define the tracks, with the aim and the hope of getting out next run in my screw-shoes on the trails, ideally I will have a nice crunchy and groomed track to peruse.

Again, if you are a visual learner, check out the above link for more pictures than I care to mess with here.

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!

Behind the Ninja- Revisited...

This entry from a warm, muggy run this summer... perhaps this will warm our spirits a bit as cold has gripped this small portion of the Earth...
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A quick trip to Southern Pines, NC this weekend brought me back out to the Weymouth Woods area. A nice, flat, sandy trail network about a half a mile from the in-laws' house. I set out around 10:30 am for a very warm and muggy 9 miles.

The heat hit me about 3 miles in, on one of the "climbs"... I think it was mainly dehydration at work so I stopped for a water fountain and loaded up on fluid. A mile more down the trail I came across a 2 foot snake in the trail. I grabbed a sturdy stick and tried to urge him out of the trail. He did move in his time but not before bowing up, flattening his neck and loudly hissing back at me. A ninja snake if I have ever seen one. So I moved along and got out of his way.

After another 2 miles I reached the boggy areas of the network again. This is where all of the flies were, the big biting flies... I swallowed a few and was coughing one up when I came around a turn, verbally cursing the flies. I looked up and saw a middle aged man on the trail in front of me. I saw that he was walking with a staff and a pack. Since I was coughing loudly I assumed that would make him aware of my presence. The single track here made it difficult to pass so I slowed down... waiting for him to acknowledge my presence.

As I reached a couple of strides from him I noticed he was listening to an Ipod... surprise, surprise... Just about this time he realized there was something within "striking distance" of him. He stopped, turned toward the "threat" and prepared for battle. His stance wide, holding the staff in classic fighting position... staring at me in a menacing yet foolish manner. I gently held my left hand up and met his gaze. I passed by him, leaving him to think about the situation.


After a few seconds and strides passed I heard his words chase after me.

"You should get a bell," he blared with embarrassment.

"...or maybe just an Ipod," I harked back to him.

What a character.

Well, I finished up my run... headed back to the in-laws and eventually spent the rest of the day driving home and sleeping; not simultaneously. Upon arriving home I was so inspired by the day's events that I just had to watch 'Crouching Tiger, Hidden Dragon'.

Busy Bein' Born

11 weeks to go before reaching the next major beacon on this path to nowhere, to everywhere. I've gone over two hours twice now and will another six times before race day. I have raced one time, a 5k for race prep mostly, and will race again this weekend, another 5k. There are also two longer races planned in the next six weeks, 10k and 10 miles.

The previous week has been long as I found myself hobbled with extreme tightness in my right calf, I ran through that, an 18 miler which was surprisingly simple to complete... I just kept running patiently and the miles melted me. When I was finished I wanted more but knew better. The next day I ran too hard... especially since I had raced the day before the long run. Now my right calf was painful but not worse as the run progressed. Tuesday I thought I should rest but lost sight of the big picture. I ran.

Two miles in I felt an acute pain in my right hip. Tightness there too. No doubt this was stemming from a small change in stride pattern after the tight calf... and the intensity increase. So, I could hardly walk for two days. I took some short walks and stretched a lot, hydrated a lot and peed a lot. Friday I went out for an easy 4+. This went well though I was hesitant about some lingering stiffness in the lower right leg. I played it safe and did some walking for a couple more days.

Monday I was back to it and got in a really nice 8 miler. I felt fresh, of course, and my legs were thankful for the break though it required a little patience to allow them to get back into the swing of things. After a few miles I felt smooth and just enjoyed a beautiful day. Sunny and 55 degrees with a light crisp breeze. Just enough to break a small sweat and stay cool.

Today it is cloudy and raining, a perfect world for a relaxed trail run. I will head out in a few for some steps on the dragon trail. The sum of this will be about 45 minutes of time and who knows what in experience. The sections of the Earth we traverse as runners remain mostly the same yet seem changed as time moves ahead. All things change, though it seems perspective is the most dynamic thing we have. It is dangerously fragile and needs constant attention to grow and thrive. To paraphrase, get busy bein' born 'fore you start a dyin'.

Once upon a ninja... (close encounters with the Ipod kind)

A quick trip to Southern Pines, NC this weekend brought me back out to the Weymouth Woods area. A nice, flat, sandy trail network about a half a mile from the in-laws' house. I set out around 10:30 am for a very warm and muggy 9 miles. The heat hit me about 3 miles in, on one of the "climbs"... I think it was mainly dehydration at work so I stopped for a water fountain and loaded up on fluid.

A mile more down the trail I came across a 2 foot snake in the trail. I grabbed a sturdy stick and tried to urge him out of the trail. He did move in his time but not before bowing up, flattening his neck and loudly hissing back at me. A ninja snake if I have ever seen one. So I moved along and got out of his way.

After another 2 miles I reached the boggy areas of the network again. This is where all of the flies were, the big biting flies... I swallowed a few and was coughing one up when I came around a turn, verbally cursing the flies. I looked up and saw a middle aged man on the trail in front of me. I saw that he was walking with a staff and a pack. Since I was coughing loudly I assumed that would make him aware of my presence.

The single track here made it difficult to pass so I slowed down... waiting for him to acknowledge my presence. As I reached a couple of strides from him I noticed he was listening to an Ipod... surprise, surprise... Just about this time he realized there was something within "striking distance" of him. He stopped, turned toward the "threat" and prepared for battle. His stance wide, holding the staff in classic fighting position... staring at me in a menacing yet foolish manner. I gently held my left hand up and met his gaze. I passed by him, leaving him to think about the situation. After a few seconds and strides passed I heard his words chase after me.
"You should get a bell," he blared with embarrassment.
"...or maybe just an Ipod," I harked back to him.

What a character. Well, I finished up my run... headed back to the in-laws and eventually spent the rest of the day driving home and sleeping; not simultaneously. Upon arriving home I was so inspired by the day's events that I just had to watch 'Crouching Tiger, Hidden Dragon'.

Sirens of the Season

It's that time of year again, the time we all love. Spring is in the air, there is green everywhere! We get to indulge to excess and have our peers support us in this endevour! Yep it's St Patty's weekend and that means lots and lots of... running (and a brew or two).

St. Patty Plans
I won't be racing, or travelling much for my Siren Season running this year. In fact, I may find myself dizzy on The Dragon for hours on end loop on loop!

However, rest assured, when things get tough/boring (never) I will have visions of cold hops filling my head (that's a pun)! and if that doesn't work... I have other visions to fall back on.

The Sirens of the Season

Let's welcome those Sirens as they ring in the St. Patty's season again this year. I am not much for tradition but for in a handful of things; Opening Day, trail racing in June, our anniversary and birthdays and The Sirens.

So, happy Siren Season to you all!

High Country Sampler

Watauga County, NC is my playground! Just a quick look in High Definition of where I get to have my fun. The kayaking takes place just below my house... via the Dragon Trail. The video is only a couple of minutes so check it out!