Valle Crucis 25k Pictures

The look of a tired runner. Notice the backward lean. Don't be this runner... fatigue is not an excuse.

Back to the pavement with about a 5k remaining. One last hill awaits the unprepared.

Goliath showing off his bling.

1:37:30 exactly 5 minutes quicker than last year.

Coming Down to mile 10. Time to test the legs on the flat portion after climbing and falling for an hour plus.

Entering the finish area:)

3rd Place finisher. Top time 1:32:xx

Valle Crucis 25k Race Preview

Another goal race is squarely in my sights.

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

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

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

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

Valle Crucis 25k Course Preview

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

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

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

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

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

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


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



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

Valle Crucis 25k Race Report

The weather was beautiful, the course was perfect and the result was much more than hoped for. An 80 degree day met about 50 of us for an early Saturday morning. Toeing the line I had one goal. To run patiently and allow my best performance to grow from this approach.

A group of 5 set the early pace and I found myself gliding at the tail end of this pack. One runner set out a bit further up and by mile 2 had a sizable gap of 45 seconds on me and two other runners. Soon it was myself and one other runner concentrating on efficient strides on up the 4 mile climb to open the run. By this time the leader was out of sight on the tight switchbacks. Around mile 3 I felt warmed and ready to exert a little extra energy, knowing a resting flat was upcoming followed by the last of the hills for about 9 miles. I picked up a small gear and worked the hill. Soon I saw the leader, he was coming back and I was cautiously grabbing hold of him with a mental lasso. My goal was to get on the edge of LT effort, catch the leader and run with him the rest of the way... until one of us could not maintain the required effort. We are here for enjoyment, for competition and to excel as best we can as runners today. This is the integrity of the runner. Not to measure one's worth against a backdrop of others, but to find our best through cooperating shoulder to shoulder, stride for stride.

By 3.5 and a half mile flat portion I had overtaken the leader and was wearily in the front with the motor bike. I had not wanted to be leading this early but I was not pushing, just flowing and nobody was there to go with me. I deduced that if I felt fine after that climb and nobody else did that the relative risk was low of being caught even with 12 miles remaining. I moved forward gently but assertively, greeting folks in their yards along the way as they walked their pups or washed their cars or smoked a butt... whatever they all do.

At 4 miles a one mile aggressive climb popped up. I ran it in thirds, progressively upping my effort to AT or slightly above for a short time. Then swooped down the other side with a stride transition preparing me for the 6 mile descent to the river. I wanted to make up time and also save the quads for the 5 miles of flat that round out the course. I popped a gel here and waited for the aid station to appear. When it did I was disappointed to find that the folks were not quite ready for runners and were simply enjoying the morning bird song. Not wanting to stop and wait I pushed on with hopes of two miles ahead.

An occasional peak showed that I was up about 45 seconds on the second runner. Mile 6 passed and I enter the shade and gravel. Mile 7.5 was just short of half way and the quaint scene was priceless with the green fields and abruptly rolling hills. I had a short exchange with an early morning starter whom was walking the course and set out for the aggressive downhill from 8-10.5.

Another motor bike made its way to the front and pulled ahead. In a few turns I saw the driver getting off and grabbing photography gear from his saddle bags. He quickly snapped a couple shots but apparently did not have time to get me in frame. I figured I was going pretty well at this point but really was not pushing at all, just falling down the slope and cutting all the tangents. Storing up my effort for the last 8k on the river road. Eventually the man got his photos and as the end of the downhill approached I grabbed my last gel from my pocket, oozed it down and hit the flat where I was pleased to grab Gatorade, stop a spell and drink the cup down. Then off I went adjusting to the feel of the flat, gravel road. at 12 miles I met the geese on the river's edge. I see them at the 3.5 mark going out on training runs and I use to be a little skittish of their honking. On this day though I felt as if they were my personal cheering squad. They honked with a passion as I breezed by them. I was beginning to feel some fatigue and reminding myself to not over stride. The mantra "relax. and move." (given by John Weswah) played on a loop and brought me the next 1.5 miles.

The final aid station was at 13.5 miles. I saw my beautiful better half there and she was accompanied by Lil' and Goliath who were a little confused as to why I was running by them on a strange road but still pleased to see me. I was sure happy to see them and knew that with no other runner in sight at this point that I just needed to get over the next 1/2 mile hill and then cruise it home for the final mile and a half.

I met the first part of the hill and felt the slight tension in the legs. Thinking about running tall and smoothly I pumped onward, crested the incline and then swung to the right and left as the road swooped upward again. This final stretch of climbing was the focus. I worked to the halfway point and set my eyes on the horizone 150m ahead. I pumped and pushed and glided upward, moving with my fitness until the land's incline gave in. I then zoomed down the backside and swerved the corners of the road bringing me back to the river. At the junction Lynnea waited again to cheer me on for the final 1200m. She helped to remind me of those tight shoulders and I dropped them and regained a relatively smooth torso. The finish was ahead and I dropped back into the parking lot at the elementary school happy to have completed the course in 1:42:30. Though a little off my goal time of 1:40 I was very pleased to feel so fresh at the finish despite running at a pace far quicker than what I anticipate at the Chattooga 50k upcoming.

I was able to meet some good folks and quality runners following the run and we shared some of our experiences from the morning as well as our racing plans for later in the year. This is a race I will be looking forward to running again next year!!! What a blessing it is to enjoy a lifestyle that lends itself to rewarding physical exertion and camaraderie between those whom were strangers such a short time before. This is why we run, this is what we miss when we don't run. See you down the road, whenever that may be.

The weather is warming and the long runs are stretching with the days length. Now sitting at 7 weeks until the Chattooga 50k I am feeling prepared physically and now adding some quality to increase mechanical and physiological efficiency. Still having two long runs to go and some 50 runs all told there is still much work to be done which balanced with rest will do nothing but increase fitness and confidence.
This weekend I will depart from the 5k racing I have been doing recently and step up to a 25k. The 5k races have done well to reacquaint me with the feelings involved with racing, balancing of anxiety, adrenaline, patience and ultimately performance. Those races both went very well competitively and I felt my approach was a well rounded one allowing for the best results for my training accumulation at the time.
Now with a 25k looming including over 1000 ft of elevation gain and then loss, I will really see how the blend of long runs and tempo runs have blended toward a goal of performance. Fortunately the race takes place about 15 minutes from home so I won't be driving an hour or more to get to the start... more sleep is always welcome;)
Today I will go and drive the course, get a sense of the climb from mile 2 to 4.5, where the course peaks out. This is the 1000 ft climb before the road plummets to its original elevation around mile 10. From there the flat and rolling terrain will test the quads and their ability to withstand the previous punishment. I have been running quite a lot of up and down tempo runs and longer runs so I feel that with a patient approach I should fall into an excellent run that will be fulfilling. Otherwise, I will be fortunate to have 6 weeks to correct any deficiencies that are made apparent.
This will be a real test and a beacon toward the bigger goal of the 50k. Beyond that I will run the Grandfather Marathon in July. A 26.2 miler that ends with a 5 mile stint leading up to the mile high swinging bridge on Grandfather Mountain.