Dupont Forest 12k Race Report

The variables considered for Saturday's Dupont Forest 12k included trail conditions. With the abundant moisture and wind this winter the potential for a sloppy and slow course was high. These concerns were unfounded however and it turned out that the trails were ideal. Not wet but not too dry either, allowing some of the sandy sections to hold up pretty well and not get loose as they may be later in the year.

The morning air was a tad chilly for standing around in but perfect for racing. So perfect that I did not notice it, which I think is ideal for any runner. With the word "GO!!" we were off and running down into the forest. Eventual winner Tyler Michael (17 years old) took the lead from the start and the rest of us settled in. We had a pretty good sized chase group for two miles including the top woman Amber Moran. She has put her stamp on this race.

Doubt Revisited

Reaching the middle miles the climbs were becoming more regular. Every half mile or so we were gaining elevation steadily and then quickly returning downhill again. My method was to fly down these hills and get as much distance and time as I could out of them. The effort on the climbs went from a slight increase in breathing and heart rate to the eventual gentle burn in the middle miles. I was feeling a bit taxed with half of the run left to cover. Hello, Doubt.

So, what does the successful runner do when this eventuality appears? I suppose there are many methods to deal with doubt. I prefer to stare it down, listen to what it is saying and then gently decide what to do next. In this case doubt was suggesting that I was going to crash and burn in the woods. That I was not cut out to hold of the pursuit of the field. I listened to this and responded with comfort that my main goal was to run my best. Now concentrating on form and efficiency I suddenly felt lighter and quicker on the climbs. We need to decipher whether discomfort is reality or a rough patch and adjust accordingly.

Rollercoaster

The hills became more aggressive successively. Around mile 4, I could see that I was being chased down effectively by the 3rd and 4th place runners after my relaxing stretch. They were on my tail and the 4-5 minutes of "recovery" was at its end. I had to move now. I was feeling better and now could push and try to hide out again. First place was decided at this point as I could only see the leader's back on the longer, straighter sections of trail. My goal was to establish this same distance for myself over the next mile. To not be hunted any longer, in my mind, but to be the elusive prey... too fast for the lion on this day.

After a long winding, twisting downhill section which I ran on the edge of being out of control... we reached one mile to go.

Final Test

This mile featured 3-4 short and steep climbs with extended gentle climbs in between. Here is an observation about steep hills. Nobody runs them 'fast'... the difference made here in these cases is the ability to run the ground directly after the steep climb, the amount of recovery needed. There is a larger amount of time to be made on the longer and flatter sections. So, with patience, I covered the aggressive inclines and then the idea was to push and push with powerful strides along the more runnable areas. Use the arms, drive the knee, don't hurry.

The noise of the pursuing runners diminished as this mile progressed. I estimated that the third place finisher was about 5 seconds back entering this final mile... too close. By focusing on what I could do to run my best, I was able to hold him off. Eventually the difference was about 15 seconds.

Adversity and You

A poor thought process could have sabotaged my race at this pivotal time. I had a choice at several points in this race. Either crumble when things got tough focusing on all the potential problems facing me or, to simplify my options. In a race we have our tools which are basically fitness and mechanics and of these we have immediate control of only one of them.

Is my knee lift too high? Are my arms driving me forward. Am I carrying tension in my shoulders? A quick body check can free up the body to perform at its best.

I chose to go within my ability to run. By setting my thoughts on utilizing optimum movement which occurs only when relaxed, I was able to enter that state we reach on our best training runs. Not that the movement is free of effort, but it is free of strain.

The mind is so powerful and capable of limiting or uplifting the body. This is something you need to cultivate each day during maintenance, long or speed sessions.

Asheville Citizen Times race report and photo gallery.

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.

Loopy Tuesday: Fartleks, Texans and Beer, oh my!!

Tuesday was wet a-foot and dry in the air. The temperature hovered at a balmy 34 degrees and off I jaunted to get in some quality winter training. Still feeling a bit tired in the legs from Sunday's effort in the hills there was a pensive mood before the run began. Monday I struggled to get in an easy 6 miles... so, 24 hours later... what could I expect in the way of speed and power?

The results were surprising. I felt strong and "quick", turnover was there at least. Without a real plan, and having to jump and dodge slush patches and stop and wait for vehicular traffic at times, it was the perfect day for the ever pleasing fartlek run.

Fun to do,

fun to say,

we could run all day-

in the spirit of play!

Loopy Tuesday


Tough to care how much "work" I got in, I was satisfied at the finish, felt like I had a light to moderate workout but did feel a bit of that swath of fatigue experienced from an all-out effort.


This due to the general crescendo of the run, ending (ironically?) at the apex of a 5 minute long gradual climb. As I went I increased the effort from tempo-ish toward 95% of max effort. The idea was just to feel some discomfort for a minute or two, a reminder of the anaerobic tapping that is to come later in the year. In show-biz they'd call it a teaser.


I say that temptation can be just as good as salvation.

2007 - "Doing the Bull Dance, Feeling the Flow"

During this final hill, I came upon a lost Texan trying to decipher if her GPS was telling her left, or right in order to reach wherever she was headed back when she asked the little machine how to get there. As fate would have it, just as I was shoulder to brake light with her car she abruptly hit the gas; nearly clipping me. Of course, she then slowly stalked my steps, driving just behind me for the next minute or so before finally seeing her turn and becoming somebody else's nuisance.



Let this be a reminder that technology is a tool, we need not be, necessarily.

The night brought me to the much anticipated resumption of 'LOST' and a cold Sierra Nevada Glissade Golden Bock.

Cheers!

The zen of sand castles and running

10 days out of Chattooga leaves me feeling pretty rested... and pretty bored. In the immortal wisdom of Tom Petty, "Time to move on, Time to get goin'. What lies ahead I have no way of knowin'. But under my feet, grass is growin'..." Should I continue???

With this in mind the mental transition from long racing to resting and now to training again has been not so much a challenge, but a welcome change from the routine. Much the same way as running a long downhill brings smiles with thoughts of an upcoming climb. Though, as that climbs begins we need to remind ourselves to focus and transition our mechanics for an efficient stride.

Grandfather Marathon sits about a month out. I believe in my base and my endurance so now it is time to add a little flavor to this stock. In this case the main spice is pace (speed) work.

I had been hitting the track for mile repeats at 10k effort leading up to the 50k. Now I move to learning marathon pace by simply running the pace for 2 mile stints. This feels comfortable, obviously. Then I mix in a few faster miles at 8k effort before finishing the session with another mile at marathon pace. This MP feels so comfortable now since the heart has relaxed, the stride has shortened and the lungs have been opened fully from the 8k efforts. All of this with minimum rest... about 2 minutes. After all, we do not train to rest. If it is too much intensity then slow down, but our time is best spent running... if we want to be better (faster in this case) runners. Bottom line here is that the clock is a tool. We need to pay attention to our effort, honestly, with integrity. If it feels too hard (or too easy) then it probably is. NEVER push through something that seems like too much just to log it in a book. This is a sure sign of immaturity in the runner... and a sure way toward burn out or injury.

This training can be akin to building a sand castle by dripping wet sand into globs. We begin with big globs, by the handful or more... though eventually, when the time is right, the sand is carefully dropped from the fingers in specific areas. Otherwise, if we get too careless, too ambitious, the entire structure will crumble.

Eventually the cycles of time will wash this all away, but what can linger is the feeling of satisfaction which arises from a well orchestrated plan. What could be called a work of art. If we can reach this elusive area in our running then we will have known success.

At any rate... these are the details I will be carefully adding to my sand castle over the next three weeks with a couple of 2 hour runs to sure up the overall structure. We'll hope this all comes together for a successful run come July 11. Today though, I know this... I am tired.