Two Big Climbs, One Big Run

With winter looming threatening ice and wind for the end of the holiday weekend I took advantage of a perfect autumn Saturday to double traverse Grandfather Mountain.

My training has been... spotty. When I get out the door I've felt surprisingly good, if a little tight (& heavy). But once a mile or so passes below me things have been fairly strong and smooth. As I continue training for Weymouth Woods 100k in January, I can't help but feel extremely under prepared for the task ahead. I go into this knowing that the task with be mental, that the fatigue will be a long term partner on that day.

Grandfather Mountain- Double Traverse
Having slept in Saturday I arrived at the trail head around 1:30pm with about 4 hours of visibility to work with and temps in the mid 50s at the base of the Profile Trail. Forecasts said a low of 43 that night so I figured up top at 5,946' elevation the weather would be pleasant enough. To be safe I still strapped on a light jacket, hat and gloves.

The Profile Trail is the most direct route to reach Calloway Peak. Starting along the gentle moss-covered rocks of the Watauga River the trail soon goes from easy 8 minute miles to challenging 12 minute miles (or slower) within 1/2 a mile. With numerous early water crossings on big flat boulders this early section allows the legs to settle into less technical rock hopping and the eyes get a chance to program the brain for the challenges to come.

Soon the grade becomes severe in sustained fashion, it is a mountain after all and I just continued my 4 hour pace for an over and back attempt on the mountain. My hope was to reach the Tanawha Trail near Boone Fork via Nuwati and then loop back on the Daniel Boone Scout Trail. Somewhere around 30 minutes I reached the Profile View, which was occupied (as was every other via this day... busy day up there) and so I just kept moving up up up! A few minutes later I reached the spring and took a short rest. As I refueled and down a few big gulps of fresh spring water I took in the peaceful silence in the fir trees.

The Trail Below Calloway Peak

Higher and steeper
The final push to the saddle atop the ridge is STEEP. Big step on rock jumbles on grades of 25% or more in places. I decided this was a great place to walk... or climb and even so I was feeling a burn in the quads and my heart rate was getting my attention... and still not a quarter of the way out... I was a little worried about that climb later in the day when I would be ascending the mountain for the second time on 2+ hours into the run. Anyhow, in a few minutes I reach the junction atop the ridge and made my left turn toward Calloway Peak.

More big steps, rocks and wash outs with enough roots to step and trip along while ducking under short fir trees reaching into the rugged path. Even hiking these trails can be technical but somehow, once you find the rhythm they can be run pretty efficiently about 95% of the trip! Along the way to Calloway I stopped in at the Watauga view and spotted where my house is way off in the distance. A cool perspective on the county from up there while the skies were crystal clear.

Midpoint Summit
A few minutes later I reached the pinnacle at Calloway Peak running from tight squeezes in the fir to the vista atop the peak. There sat about 20 hikers who were a bit surprised, startled to see the crazed faced trail runner. I gave a quick "howdy" and left them the peak hoping to get my alone time up there on the return... I figured I would need the rest later and that stopping here I might think better of the test ahead of me... so onward and downward I ran.

The feeling running off the top of a mountain is odd. 2,000' elevation loss ahead of me over the next 45-60 minutes was a nice thought from an immediate effort stance, but those quads were about to be tested with each precarious foot fall on the rooty, rocky, washed out trail! Last time I had run this descent I got an up-close and personal view of the root systems of trail side vegetation... with the 4 hour run in mind I took it in patiently checking my excitement to fly away not wanting to bleed all the way home. This worked out fine and soon I was at the loop junction for the Nuwati Trail.


Nuwati to Me
This is maybe the most technical portion of trail on Grandfather, while not the most strenuous... the amazing network of roots left by erosion make running very difficult under low hanging branches and some tight squeezes through big boulders. That said, it is runnable (even in the snow and ice) and I was making some decent (descent) time through this section while hydrating aggressively and chomping down my Gu Chomps.

There was a lot of traffic on this portion and one encounter sticks out. I came up two teen boys and their father. The second boy who was  maybe13 and straight from the Google convention warned me of the treacherous trail ahead of me while I passed by. As I approached his father who was nose deep in his iphone completely missing everything around him... the mountain, the weather... his sons I was forced to gently brush by him... I was left trying not to tempt the trail gnomes with judgement of the encounter. We are all visitors.

Nuwati trail I took a moment at a watering spot, a mossy sluice box, to fill my bottle, fill my belly and get ready for the next test... the beginning of the climb back to the top. 1:45 in and who knew how long to get back. I was feeling strong and fairly fresh but with the climbing ahead, over 2,000' worth and nearing 2 hours on my feet it could get pretty tough. Add to this, the sun moving toward the horizon and I knew I just had to keep moving patiently. Barring injury I should be able to get to the west side of the mountain with a good amount of daylight remaining... it was about 3:20pm... that's 2 hours of good daylight, and maybe 30 minutes of dwindling dusk.

What Goes Down... Must Go Up!

Midpoint Low Point

Daniel Boone Scout trail is a winding switchback section which transitions away from the rhododendron up to the fir trees again. I bounced my way lightly upward and was reunited with many of the faces I had visited with on the way down.

Completing the loop and rejoining the Nuwati trail I was surprised how great I was feeling. From here I was only 20 minutes from rejoining Calloway Peak.

I noticed a thickness in the air and soon my head was in thick white fog permeating the trees. Passing an old plane wreck I moved onward knowing I was not meant for the one view at the top of the mountain today... rather the countless views along the way, impossible to measure in any single way but with a lingering feeling of experience it is something that stays with you.

Atop Calloway Peak for a second time I looked around at the drifting whiteness of the air. Visibility was about 50' and I had a big laugh that after 2:45 of moving to this point on the peak that I would see... clouds and few nearby trees!! Was the run any less rewarding?  

Atop Grandfather Mtn.

Nowhere to Go but Down
Beginning the final leg of the run I settled back into downhill movement, the rocks a bit wetter, though my Innov-8 Roclites gripped with easy and I ended up without even a slip on the way, just a couple of uphill stumbles (no official falls!). Reaching the spring again I stopped and took a few minutes to re-energize my legs for the runnable downhill to finish. With the technical stuff behind me I had 2+ miles of smooth downhill ahead!

Reaching the Profile View I stopped for a minute to take in the face of the mountain's namesake, this time with the trail to myself. Then, I bombed downward picking up speed, dipping into and cruising out of tight turns and splashing through ankle deep mud puddles, what a blast! I reached my car just before 5 o'clock with 3:15 on my feet and feeling like I would have liked another bit of running... but for now it was time to head home!

This run was a big confidence booster. Grandfather Mountain is an area I once considered not runner friendly, which may be true for a road racer... with the right approach this is a playground with big climbs, technical sections, downhill bombs and even a few sections of flat, open trail. I can't wait to get up there again and add on to the double traverse!

This type of running should serve me well come Weymouth Woods, though not sure how to prepare for 60 miles in a sandbox... suggestions?

Boone Fork Trail- an autumnal experience

 Friday afternoon means one thing to the runner in me... driving to the Blue Ridge Parkway and stepping along some trails!  Most recently I headed out to the later afternoon trail run on the Boone Fork Trail from Julian Price Park along the BR Parkway.  This loop is marked at 4.9- but runs more like a 6.5 to 7 miler.  The technical aspects of the trail: roots, rocks (and occasionally a little rhythm) make this a perfect sit back and relax kind of run. 

 Along the way, the trail passes through several types of landscapes offering a vast array of natural experiences.  Everything from streams to rivers, rapids to calms, climbs and tricky descents.  There are even some very runnable stretches- though short lived:)

As this loop can be run in either direction, the run this time made me think about how perspective plays such an important role in our day to day experience.  Depending on which direction we face a trail, it is a completely new world, although a GPS would tell us we were in the "same place" we know this is not actually the case.  A climb becomes a downhill, a tripping hazard is taken out of play as the terrain alters the foot placements and the sun shines on your face to warm you on a cool day; when in the summer, you had to jump in the creek to escape the heat! 

As this run wound down, the sun was getting low and the deer were out in the thicket.  I ran up on a doe who stood there startled, frozen.  The deep darkness of her eyes pierced mine and I the moment burned into me.  Just as I realized what was staring at me, she bounded away, disappearing but for the dry crunching of her light steps.  On I moved beyond the beaver dam and into the flat, grassy fields of the final half mile.  I trotted, slowly as I could to allow myself to be immersed in the scene.  The last rays of warmth of the day- leading to what is always a long winter season. 

We still have the autumn runs ahead of us- let's not rush through them. 

A thin line between darkness and warmth.

Loopy Tueday- The Stick and the Prick(s)

This week I headed back to the new track at the new high school. To refresh your memory, I have had a run in at this location previously- not being allowed to run there. The week after I did get on and so I figured today would be okay... since the track has been finished.

If a Calm is Shattered was it Ever There at All?
So- with 3 minute repeats at 8k pace in mind I headed to the high school to get in a "stick" workout. Upon arriving I notice what looks like a regular afternoon practice going on in the area, no one on the track though- even if there were, the cross country team won't mind one runner on the track as well. I'd run with them before... no issue. So, I enter the stadium and head over to the track.

"Hey! What're you doing?"

I keep running on.

"HEY!! I'm Talking to YOU!!!"

I stop. I turn around and see this guy, (obviously he was NOT a runner...) with a sour look on his head. I walk over to him in my singlet, short shorts and racing flats...

"What can I do for you?" I ask.

He goes on to say there is an 'event' going on. He asks if I am blind, implying I am sneaking in... to this high school soccer jamboree. And he was being a first. class. prick. There I said it... For the record, I won't be asked to speak at any functions celebrating grace under adversity any time soon myself...

So- we enter into a bit of a testosterone-induced exchange. I said some things I am not proud of (some were pretty witty though) but in the moment seemed perfectly reasonable... if infantile. After a few minutes of this adolescent BS I am pretty frustrated and his buddies (also county high school staff) begin closing in around me... though we were about 10 feet apart this entire time, and not in any kind of physical altercation. So, I feel it is time to extricate myself, while a smart ass, I am NOT a fighter... we flip a few more comments back and forth and down the road I go... boiling!

I am left wondering why... why can I run in peace at the Appalachian State track, during the circus of media day for the 3-time National Championship (FCS) football team... but at the local high school I can hardly step onto the public track without being charged with trespassing??? Is this the difference between public high school (I went to public high school for the record) and higher education?? Why did I jump to this weakness so willingly?

I leave the scene and the pre-run zen (a learning response to last week) I had cultivated was completely smashed (was it zen at all then?) and I was off my rocker- steaming pissed and stewing about the past, as I trotted away- devising a plan, (no, not find this man's truck and pee on it...) BUT- to run the prescribed workout for today in some form. After 10 minutes of running I had my plan and my location... and the majority of my sanity.

Finally- the Workout!
The Stick consists of a series of 5-6 (up to 10), 3 minute bouts at 8k effort with equal rest. The Stick name comes from the actual stick which was placed in the ground at the track where we were to have reached in this 3 minutes. This workout was a staple during cross country season at Fort Lewis College.

The entire track would be strewn with sticks, each having a corresponding name scribed to it... 30 of them at locations based on race times. It was nice to see the stick move with the season... maybe 850m at the start of the fall and all the way around to 1000m by the end of the season. A GREAT measurement tool. If you work with a team of any kind I would suggest this workout.

Here are some of the benefits of The Stick.

• Progression through season is obvious.
• Teaches you to cover distance, to race.
• Keeps the entire team together for the entire workout. Everyone runs 3 on, 3 off.
• You can run this with a relay baton, the one with the baton has to make their stick, or everyone gets to go again... bonding.

Not quite 80x400 in the Moonlight... but...

I found a large grassy field... no idea how large, but falling back on 3,2,1 training I set my timer for 3 minutes, (and 1 second...) and set off for the duration at 8k/5mile effort. The first trip was sluggish but helped set the bar for this arbitrary grassy loop. After 3 minutes I jog back to start- and repeat for a total of six trips.

The second 3 minutes I was able to cover about 30m further, at lower effort. This then was my pace (my "stick"- it was actually a soccer goal). Now the body and mind were loose and settled. With strong arm swing and efficient drive from the core. That brain was calm. I was in my happy place... at long last.

Repeats 3, 4, 5 went on much the same. The rest feels excessive during the first half of the workout... soon though- with #4 and #5 the last 30 seconds of recovery is the only real rest as the buffering systems become labored, working to clear the lactate for the entire 3 minutes, heart rate and breathing returning to "normal" just as you are set to go again.

When #6 came around, I stayed consistent until the final minute. At that point I opened up, the arms swing freely, the legs flowing farther away- I let it rip. Passing "the virtual stick" and beyond- awaiting the 3 minute beep! I kept running and running, binding up a little, wondering 'when is that time going to expire?' Re-focusing I pressed on... then- that sweet electronic beep... and done.

Cool Down

Returning to the car I had some time to think about what had occurred during this run. Optimism, Frustration, Acting Out, Recovering and finally- Running... the contemplation put things back in perspective- proved again that I had failed the initial test.

Fortunately I was able to recover enough of myself and settle into a state where I could run well, I could live better. Confrontation is a piece of life- funny how it can obscure the rest of it though... best to be judicious in our entering of these realms. Behavior has a way of becoming habitual.

"Beware of Darkness" -George Harrison

Artful Augmentation of Automobile Operator's Ataxia

Monday afternoon I was out for a standard recovery jog... a few hills, a little single track... but mainly flat and paved with many cars around. I enjoy solitude for its... well solitude; but there is something to say for urban running as well. You have your Ipod- I have my vehicular traffic. So don't judge me on this one!

I was plodding along- nursing a tight calf. Stopping when needed to stretch it out and soak in the trees, the grass, the uncombusted fumes. All good things. I made the final right turn in my run and was headed into those last 20 minutes of the effort when I joined the main section of heavy traffic. Sidewalk running at its best.

It was required in the interest of my personal safety to check over my left shoulder for turning vehicles at every retail location entrance. They could be coming or going or crossing and I was set on not adding to their point totals. On a normal day I would just zip through with darting deftness, avoiding being on the business end of a bumper. But Monday I was feeling particularly at ease with taking breaks. This led to my yielding the terrain to the cars attempting to occupy my running space.

As I approached the Staples location I saw a young lass in the turning lane headed toward me. She was stopped and waiting for her moment so I stopped so as to not interfere with her moment. One opposing lane was stopped for her to make this move, the other was 'clear'. She hit the gas and sped across one lane- only to discover that another car was now in lane #2. This driver did not see her and was speeding. I imagine they saw each other at about the same point. At that point, they each hit their brakes- HARD.

She was soon sitting, stopped... in the middle of lane #2. He was screeching to a... well not stop exactly- but screeching to a slow-er. Then, he thumped into her. CRUNCH!!!

Now, because I yielded the way not only did this accident potentially occur... maybe, or not??? but more importantly (everyone was okay)... I am now a witness to the wreck and am standing there in sweat-soaked running garb. Soon enough I was down the road again- just another adventure in a series of steps. You never know what will happen in an hour on the roads!

I am left wondering how many points a runner gets for contributing to this type of door bender? Certainly there is an art to it...

Grandfather Mountain- Profile Trail

Monday afternoon and I found myself motoring over the trail head to get in some climbing on the Grandfather Mountain Profile Trail. The route settles you in crossing over a stream and running along side the water for a half mile before beginning the assault on the mountain. On the way you are treated to several creek crossings before the climb gets a bit more aggressive on large granite steps which make up the trail.

After a few miles the trail reaches a natural spring before giving the legs one final test through the boulder field of a trail which leads ultimately to the ridge around 3.5 miles. To give you an idea of the grade, my half mile splits were larger than my daily mile splits. From trail head to ridge was about 45 minutes. I then turned right toward the Mile High Swinging Bridge, an icon of Grandfather Mountain... unfortunately.

After a half mile or so of nice alpine running on dark, muddy trails the trail emerges on the top of the ridge line, in the exposed air of the high country. Honestly I was feeling a tad vulnerable here after the cover the climb to that point. My year old road shoes hold little in the way of traction and as I bounded from boulder to boulder I could feel a bit of slip from time to time. As I peaked to my right I noticed nothing but air... this is a mountain after all and so my plan quickly changed from covering ground to staying on solid ground.

I ran when I could run but much of this section requires climbing, using anchored lines and ladders to traverse... not exactly running but beautiful, fun and the alpine air just smells so good. Now I was thinking time on the feet. This mile stretch of terrain took me a solid 25 minutes to cover. Soon I realized the swinging bridge was out of the cards for this night. I had promised to be home by 8pm and now was pushing to get back to the car by that time.

The return trip was much quicker as the technical sections were uphill and so a little easier to move with pace. (I prefer going up when climbing is concerned.) Channelling my inner Bear Grylls I soon reached the spring just below the ridge line and saw that I had 30 minutes to reach the car by 8pm. The trail was much more runner friendly within half a mile and soon I was zooming down the mountainside just letting the legs fly and swiftly hitting on my foot placements without really thinking.

Gliding and Smiling
This type of trail running is so enjoyable after putting in the work to gain all that elevation. Just a microcosm of running and training. You diligently acquire fitness day by day and then every so often you are able to flourish in an hour or two or pure runner expression. Back to the last flat section and the creek crossings as the water reminded me to slow down and go with the grade of the land. The best running comes when we work with the Earth, not trying to conquer it. This activity requires the successful to compromise with the land. We give over our ego and in return are provided with joy and bliss.

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'.

"It'll only take a minute..." AutumnFest 5k- race report

You can't go back. Once upon a time I was a young 16 year old, running 50 seconds for the quarter, 4:20 for the mile and doing so without much training. Now, I am none of these things. At 31 I have learned to train consistently, love the long run and stay away from speed most days in favor or aerobic stimulation. When I do run speed sessions I get in tempo or 10k efforts that match the marathon and above races I mainly aim towards as goal events.

So, when a 5k does pry its way into my racing schedule I often look forward to it, the way I did the all out mile at the end of an XC season. I know that it'll be fun, relatively fast and over before I get going. These types of races feel like vacations from the patience required in a long term training program.

The Race
The course started off on a downhill slope. With my toe on the line next to a sizable group of high school runners, the starter did his thing and we were off and running. We were going to settle the age old battle of experience versus youth, strength versus speed. In half of a mile we were 4... and I was wondering just how fast these kids could run. I was already breathing a little bit and the course was flying by. What a great feeling though, just moving in such a relaxed state with a group. We reached mile 1 in 5:13 and I was just off the back of the pack.

Over the next 800 meters we stretched a little further apart. The front two were asserting themselves and leading handily, racing each other and not thinking too much about anyone else. 3rd place was just in front of me. My focus was on staying tall and relaxed. Keeping that power in the hips and the arms low was my main concern. I wanted to be light and quick... running fast and easy. The course was now climbing some and within a quarter of a mile the heels of runner #3 were getting closer to my toes. I regained composure and threw in a small surge for 2 minutes as the hill continued. I was in 3rd and confident that I had that at least. I was feeling good, but still about 200m back of the leaders.

The Hill
We kept on climbing for most of mile two. Half way up the ascent I had begun to notice that every 15 seconds or so I was gaining discernible distance on the top two. I was feeling really good on this climb and all of the strength work I've been doing was giving me the confidence to keep after it. Running fast and free I kept seeing the lead shrink. We reached mile 2... 11:05; a little slow for me, but those kids were even slower and I was now within 100m. It looked like they had a separation too. The front runner was hurting a little bit from the climb as it crested, but still able to move on ahead. I focused on the slumped shoulders and cocked head of number 2... he was coming back.

The Finish
Downhill finished seem nice before a race. But when you are tired, trying to run down a young runner with leg speed on the descent is a challenge. I just let the center of mass fall and did my best to float and glide. 800m to go and now second place was only steps away. he'd come all the way back and number one and just 15 seconds ahead. Maybe a little too far but I was still feeling alright. The sting was there for sure... it always is in any good anaerobic effort. What was missing was that dull ache of the marathon, the despair of wanting nothing other than to finally stop running. This was different, this was attack mode!

We made the final turn and the finish line banner was hung out there about 200m ahead. I opened up and drove for the line passing into second place. Driving and flying across the pavement I cracked the line in second place... 17:05. Not under my goal time of 16:59, but substantially faster than I have run in about 18 months... and 6 days after my unaided marathon distance run.

Here are the particulars from the perspective of the computer gadget on my wrist.

mile one 5:13 4th place
mile two 5:55 climbing 3rd place
mile 3.1 5:53 2nd place

This was a very strong run with lots of work done on the hill. My leg speed early was insufficient against these three high school 5k runners. After being dropped for about 8 minutes I made up almost everything in the second half of the run. I took home a plaque and a little speed deposit into the fitness bank which is always welcome!

Bays Mountain Trail Race

Imagine standing on the starting line with a handful of talented runners... a pack of them. Then looking to your right and taking in the sight of a pack of wolves. This was the stage for the 2009 running of the 15 mile Bays Mountain Trail Race.

With the sound of a whistle we were all off and going. Two runners set the pace early and were out of sight for a mile or so as we crested the first climb of the day. This climb was gradual and we were all settling into the day that would be. I did not really understand the difficulty of the course before us. People can tell you 'it is difficult' but we all know that in life until you go through something yourself, you cannot have the proper perspective.

After reaching the fire tower we began running the undulating ridge line on forest road. To this point the hills were not super-aggressive. Just a long effort to the fire tower, then miles and miles of stumpy rollers over and over again. It seemed as if we were climbing just to give it right back before climbing again. Mike (overall winner) and I bridged the gap from the pack of 4 in the chase pack during these miles and built a new pack of 4 with the leaders. Working together we entered the single track, losing elevation as we wound down through the forest. Mike gapped us here with Ultrarunner Jason Bryant (second overall) leading the new chase file of three.

Sometime in here I pulled out my one gel from my side pocket and I dropped it! My mistake was to go on... and think I could run this course without any aid. Things were going well. great leg speed, feeling comfortable, efficient on the climbs, smooth on the descents. I figured if Jason and I could run together that we may have a shot to chase down Mike and make a race out of this eventually. For the meantime, Mike was a ghost... no sign of him, not even a waving tree branch in the distance.

At mile 7 we had made a humble climb back onto the ridge line and dropped back down away from a small saddle. We aggressively lost elevation at this point on a very primitive trail, soft and overgrown in spots but great trail running, on the edge of control and beyond! After a mile or so we had rounded a bend and were headed back up to the ridge line we had just left. The ascent was a full on approach without those friendly switchbacks, just straight up to the top, no nonsense. Passing an old cabin I was happy for the distraction to think about the history of the shelter, now overgrown with neglect...

The climb took its toll. The number 4 runner had faded a little in distance, but he ran smart and I would be seeing more of him later. Breathing heavily, feeling over-extended I chased Jason on and on as we headed back to the saddle to mile 8+. He looked really smooth and I was hanging on... not fully realizing that we had a good amount of ground left to cover and that some real challenges were still ahead. To this point we had no mile markers, just rumors of distances and their landmarks.

We ran down the ridge toward the lake, to the forest road in the wooded valley below. During the descent I was getting really sloppy, just over an hour into the demanding run. Mike was off the front somewhere, his strategy as solid as his fitness. Jason was looking really good and was thinking about catching the footsteps in front of him. I was thinking... nothing really. I was zoned out, no focus and a little lost mentally, staring at the yellow streak in front of me... then CRASH!!!!

I was down... bouncing off of a rock at my feet, landing on the up slope to my left. Feeling the softness of the crinkly leaves as they mixed with the sloppy mud beneath. The autumn smells were released as I disturbed the ground. Upon landing here I rolled and somehow spun around. Now facing back up the trail and laying on the downhill side of the trail... simultaneously I thought, 'stay, you might be hurt/ he's getting away GOOO!!'

Bottom line was that this fall was no accident, it was the mistakes of the day catching up to me. Too aggressive early, leaving my lifeline to energy on the trail behind me... (to save me from a few seconds of stopping) and now losing focus of the fundamental concept of running... staying upright!

At this point I was hurting pretty badly, 65 minutes in and now the course was poking small grades into my depletion to drive the point home. These mole hills were seemingly large, sloppy, slick areas of horror to me in my weakened state. It is no surprise that upon reaching the Mile 10 marker posted in neon at the base of a wall of a hill that I gave in... realizing that this was it. The day was now one of survival, guts and not competition. Will I have learned anything from this to take forward? probably not... it generally takes me a few times of making the same mistakes over and over and over before the lesson strikes me to consider an alternative. This lesson would soon visit me like the ghosts of footsteps and decisions past.

I was halfway up the large hill when the new third place runner approached and provided encouragement. "Only 5 miles to go!" he urged me on. But to me at the time, 5 miles seemed like an entire Marathon... I reached the top of the hill and an aid station! I took water and for some unknown reason declined Powerade??? Though I knew I was severely in need of calories. The folks here were very friendly and their smiles really helped. I believe their comment to me as I limped up the hill was, "Finally, a man with some sense." Just not by choice.

The trail gave me something back now. It relented and I was able to run along at 7 min pace and cover some ground over crushed gravel and flat terrain. Then we turned right, toward the lake.

I knew there were some hills left out there, and that we'd do a full lap around the water. For some reason I did not think that this would take too long, and maybe it did not? Perception told a different story. Like little Frodo I was drifting in and out of despair. Soon I was passed up by runners #4 and 5. The same two I had run up the initial climb with. They were the most consistent runners of the day that I saw, looking fresh and extremely intelligent in their approach to the course. Again, giving the broken down runner encouraging words, they bounded off into the forest.

We reached around finger one, with its climbs. I knew that were we getting close to the footbridge signalling the end of the day. I was miserable... miserable... I knew I was getting close though. 'Keep moving,' I thought. 'Keep moving, each step, a step closer. You still have a top ten... just finish this thing.'

The trail turned left, back toward the lake... hope! then out away again... desperation. Through Soggy Bottom, over a wooden bridge covering a marshy bog, which was beautiful. I was so tired that this 4 foot wide bridge seemed a tenuous balancing act. DO NOT FALL IN THERE... safely across now, and met with a long slope, typical of Appalachia as its crest came at the fold of the Earth up ahead and a downhill waited immediately following. This would be the theme for another mile and the next approach to the lake! This HAD to be it!

Again the trail turned away... just toying with me now. For awhile I had wondered if I had taken a wrong turn? If it weren't for the impeccable marking of the trail I may have wandered. Even in this state of delirium I reasoned that the chances of another course being marked out here were very small, and if so, I'd run into people soon enough. 1:45 gone by now... gotta be getting close.

Running on, another crest... a downhill, a crest and then... the lake! There is that damned bridge... I had made it... under a mile to go. I stopped for a quick second to get rid of some extra weight... Runner #6 was at my heels and soon beyond me. I was in seventh now. Having dropped 4 positions in my epic collapse.

I reached the concrete bridge, "zoomed" above the water below and reached the other side. I could here people, I saw Bobcats and Otters, even the Deer in their cages (as if this is really necessary???) and then I spotted the orange glow of a finishing line cone. Sweet relief.

1:51, 7th overall.

Half a pizza eaten, something cold to wash it down with and home for a nap before getting to spend the afternoon and evening with Lynnea!! A good day, with lessons to remember come next month's 50k.

It was in retrospect, encouraging to use such aggressive tactics on this terrain and still hold out a tired 7 minute pace while dragging myself along the course. If I can get a handle on this pacing thing then everything should be alright! Some risks need to be taken in races leading up to the goal.

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'.