Mountain Junkies L.L.C.

Race Week

2012-01-15T12:08:00.000-08:00

Race week!
1/9/12 - 2 miles in Five Fingers
1/10/12 - 4 miles, did a 3 mile loop in Fishburn and then 3 laps on the PH track.
1/11/12 - 3.1 miles on the treadmill.
1/14/12 - Swinging Bridge 50k. I have done this race 3 times. This is a low key race put on by the Richmond Road Runners Club. It is on a minimally maintained trail that is hard to navigate due to lack of use, 200 plus trees to hop, jump, and crawl over (Gina counted last year), and numerous places to get off course. But we like it! Approximately 100-125 runners show up each year. The course does a 10.5 mile out and back, at which point you can decide if you are done - 35k or if you want to continue on for another 5 mile out and back for the 50k. Each time my original plan was to run the 50k.
Year one is was 2 degrees at the start and I was done at 35k. It was time to warm up.
Year two I did the 50k and got lost a few times and came in 4th by 20-30 seconds.
Year three I was doing the race in preparation for a PR at the Holiday Lake 50k. I rolled my ankle really bad in the first 10 miles and decided to run harder but to end the race at 35k ending in 3rd place (and ended up with a 4:33 at Holiday Lake with a new HL and 50k PR besting my PR by 32 minutes)
Year four I was planning to run the 50k as preparation to the Uwharrie 40 miler on 2/3/12, just three weeks away.
Here goes:
So I was 3rd into the woods, following a guy named Doug (very fast), and Chris Calfee (the guy who put me into 4th place 2 years ago, beat me by 30 seconds). Doug didn't seem to have any sense of running in the woods following streamers and blazes so he got off course a couple of times but would quickly recover and end up back in front or behind me for awhile. Chris made a wrong move which put me in front with Doug and a guy named Marion. D, M, and I ran the rest of the 10 miles to the turnaround together. We had a pretty good system of running hard and pointing out the way so that we minimized our time looking for the trail.
At the turnaround I filled up my bottle and grabbed a handful of peanut butter pretzels and started jogging while I ate to keep that forward progress going. That gave D and M enough time to get out of sight and I never saw them again. I ran the remainder of the 10 miles back with a guy I've met here a few other times, Ryan. He stayed in sight most of the return trip until I got turned around for a minute or two and wasn't seen again until the last 100 yards of the 35k.
At this point Ryan finds out that only the 1st place 35k finisher gets an award. He was 3rd and that motivates him to do the 50k where the top 3 get awards. I grab some food and drink from my drop bag and Ryan and I head out for the remaining 10 miles. We felt pretty confident we were on our own out there and a top 3 would be easy to achieve.
At about 23.5 miles I stopped to pee and saw Brian Smythe come up on us. From his Ultra Signup profile he is an accomplished Ultra runner. I let him know that I wasn't happy to see another runner, no offense of course. He took over as the lead man until the turnaround. Ryan and I were close behind. I filled my bottle with water and got back on course for the last 5 miles. Ryan stayed at the water stop a little longer.
I was still feeling pretty good and figured I'd go at an easy pace until I felt like my top 3 position was in jeopardy. As soon as I thought that I started to see the runners behind us heading to the turnaround. Although they were .5 to 1 mile behind me I went into a mini panic and picked up the pace. I was in 2nd but couldn't see the guy in front or behind me. So really you have no idea whether you are falling behind or gaining ground. With 4 miles to go I start to see Brian, in 1st, every now and then as we go up and down the terrain. With 3 miles to go I'm catching up with him and we start to run together, he in front until we hit a hill, me in front for awhile, then him when I start to get the dreaded sartorious cramp.
I have had a history of having late in a race cramps. I'm certain, for me, that this comes from over exertion and now understand that when you push your body harder than it has been pushed you are going to have symptoms. Mine are cramps. So as I get the first cramp I slow down to get it so settle down, alter my gait, protect that muscle group, and begin to get back in stride (I also grabbed my stash of candied ginger which I keep on hand for the carbs, the stomach calming affect, and gingers anti inflammatory benefits).
The cramp subsides and I catch back up with Brian and take the lead with him right behind me for the last 2 miles. The trail is up and down from here to the last .3 miles. So until that point we are glued together. Once at the .3 mark I started to pick up my pace, no looking back, until I hit the finish. Fortunately for me Brian didn't have anything left in the tank to battle it out and he came in 30 seconds later. I finished 1st in 4:38:48 for my first running win ever.
I really thought my pace for the first 35k was going to haunt me but my legs and aerobic fitness held together for the entire day.
I have 3 weeks to recover and maintain until the 40 miler on 2/3/12.
1/15/12 - Gina and I did a recover walk through the neighborhood. My legs feel good except for a little achilles tightness on the right.
42.1 miles for the week.

Training Week of 1/2/12

2012-01-15T08:25:00.000-08:00

1/2/12 - Ran 2 miles in my five fingers.
1/3/12 - 6 Mile loop in 41:58 and 1.5 mile cooldown.
1/4/12 - 7.8 miles at the cove - 4 gorge, road to end of Songbird, Songbird, and out on the road.
1/6/12 - 5.7 miles - Ran around Raleigh Court - 7:13 ave/mile
1/6/12 - 6.2 miles - Ran the Chestnut Ridge Loop to mark the Frozen Toe 10k course.
1/7/12 - 6.2 miles hiking and cleaning up the CRL post race.
1/8/12 - Rode to Starlight, got on the BRP, up to Slings Gap Overlook and back. Didn't use my lowest gear at all on the climb.
34.8 miles of running and 30 miles on the road bike.

What to do in 2012? Some things are set.

2012-01-15T08:20:00.000-08:00

What to do in 2012. I have a number of ideas floating around for 2012, but the only set plans are as follows.
1/14/12 - Swinging Bridge 50k - Training run for the
2/3/12 Uwharrie 40 mile trail run. This will be my first race over 50k since 2003 Hellgate 100k. If it goes well I have some long distance plans. If not, I'll re-evaluate, and decide where to race to keep things fun. I've found that 50k races and shorter go well for me. I'm able to train for this distance without losing the FUN component, able to cross train and still be competitive, and most importantly not get injured. Beyond 31 miles I tend to lose one of those components. My goals are to 1. Be Safe, 2. Have Fun, 3. Be Competitve.
4/7/12 - 6 hours of Warrior Creek - Mtn bike race.
After that I have no set plan......

Training Week of 12/26/11

2012-01-15T08:13:00.000-08:00

The last week of the year. What to do?
12/26/11 - Road biked 45 miles today. Montvale, up Goose Creek Valley Road, down 43 into Buchanan, Lithia Road to route 11, into Troutville, left on Mountain Pass, 460 to Day Creek and back to Montvale.
Goose Creek Valley is one steep climb. The legs weren't ready for that.
12/28/11 - 7.85 miles of running. Up Gauntlet, fire road, and down Trough. Got some extra miles waiting for the group at the top.
12/30/11 - 20.15 miles running - From home I ran down to the greenway at Vic Thomas Park, took that to the Star Trail Trailhead, ran Woodthrush, Chestnut Ridge Loop to scout the trail for the Frozen Toe 10k, had a short meeting at the Church (race headquarters), finished the CRL, ran the trail down to Fern Park, back to the greenway and home. A mix of Road and Trail for a 7:50/mile pace.
This was the last training run before the 1/14/12 Swinging Bridge 50k.
12/31/11 - 4 miles of running. I ran a 3.25 loop to Fishburn park and did 3 laps on the PH track.
1/1/12 - Rode biked to Green Hill Park, Harborwood, Wildwood, and home.
28 miles of running and 75 miles on the road bike.
I like getting in my long run on a low running week and supplementing that with the road miles. Helps let my joints recover from the long run while getting in some good aerobic workouts.
Bye Bye 2011. Here are my 2011 Totals compared to 2010:
2011 - Run 1550.55, Mtn Bike 565.75, Road Bike 1061.
2010 - Run 1645.9, Mtn Bike 542.05, Road Bike 944.33

Training Week 12/19/11

2012-01-15T08:02:00.000-08:00

12/20/11 - 7.5 miles - Ran my usual 6 mile loop in 43:19 and did a 1.5 mile cool down. Legs felt good.
12/21/11 - Ran 8 miles at an 8:30 pace
12/23/11 - 8.25 - ran from home to greenway and back on Windsor. 6:45 pace
12/24/11 - 13.7 miles of hiking and running in Gatlinburg. Did a loop north on the AT from Newfound Gap. 4700ft of elevation gain.
12/25/11 - 11 miles - Did a hike run up to the lookout at Mt. Cammerer. 3500ft of elevation gain.
48.45 miles of running and hiking for the week. Happy with the mileage and going at a mix of high and low intensity for the week.

Training Week 12/11/11

2011-12-20T05:44:00.000-08:00

12/12/11 - Ran 2 miles in Five Fingers.
12/13/11 - 8.1 miles - Ran my usual 6 mile loop. I was planning to hit this hard for a new PR so I warmed up with .6 mile out and back the hit the loop. I ran it in 39:56 and then did a 1.5 mile cool down.
12/14/11 - 8.3 miles - Ran at the cove. Ran up Hi Dee Ho in 18:34, then down 1000ft climb and ended on 4 gorge. Did a couple out and backs in there.
12/16/11 - Rode 24.2 miles in the Day Creek area. Lots of climbing again, around 4100ft. Rode in sleet and rain much of the ride.
12/17/11 - Ran a 10 mile road loop at a 7:30 pace and then changed shoes and did a 7 mile trail loop in Fishburn park ending with 400 steps at Patrick Henry HS.
12/18/11 - Road biked 26 miles. Home to Starlight, BRP to Vinton, and back. Hit is pretty hard.
35.4 miles of running, 24.2 miles of mtn biking, and 26 cycling.
Great week of training. I love getting in all three types of workouts in a weekend.

2012 Winter/Spring Race Plan

2011-12-20T05:26:00.000-08:00

October 31st marked the first time I have ever set my alarm so that I could enter a race. The 6 Hours of Warrior Creek mtb race is held the first Saturday in April. I have entered this race 3 years in a row as a duo team. The last two with Kenny Palmer. It is a great early season race, on a great course, that helps motivate me to get on the bike during the cold winter months. The race filled up in 48 hours in 2011. Team Mountain Junkies; year two I was in better shape than Kenny, year three Kenny was in better shape than me, this year we have both committed to coming in on form (Kenny is in better shape than me at the moment).

November 1st was another day for me to "beat the clock." At 8:00am the registration for the 2/4/12 Uwharrie Mountain Run opens up. This race notoriously fills up in minutes. Last year I forgot about it and found it filled up by 10am. This event has 3 distances 8-20-40 miles. It works out well for Gina and I because she wants to do the 20 and I want to do the 40. This event is the week before the Holiday Lake 50k and I've made it my "out" for Holiday Lake. I've done the HL 50k 6 times. It was my first 50k back in 2002. I was in a constant quest to run it in under 5 hours. This year, my fitness and the weather came together for me to run a 4:33:12. It is a great race and a perfect motivator to run long over the winter months but I want to move on to some races that I've never done. This will be my first race longer than a 50k since the Inaugural Hellgate 100k in 2003.

I'm looking forward to it. So far the training is going well. My ideal week is one in which I get in around 40 miles running, a long mtn bike ride, and a 25-35 mile road bike ride.

After April 7th I don't have any set plans. I have some "maybes" but nothing I'm committing to.

Training the Week of 12/5/11

2011-12-12T10:52:00.001-08:00

12/5/11 - Ran 2 miles in Five Fingers
12/6/11 - 6 miles - Ran my usual 6 mile loop. Easy run today.
12/6/11 - 4.75 - Ran a neighborhood 4 mile loop with cool down. Hit the loop in 27:30.
12/7/11 - 8.4 miles - Ran at the cove. 4 Gorge, road to Songbird and out on road.
12/9/11 - 28 miles of mtn biking on some of the Hellgate 100k course. Tough day of climbing. Did a total of 5200ft of climbing with a 7.5 mile climb to end the day.
12/10/11 - 15.5 mile run at the cove. Did 4 gorge, lower loop CW and then 4 gorge back. Hit it pretty hard today. 8:30 average.
12/11/11 - 4 mile easy run.
40.65 miles running and 28 miles mtn biking.

Training the Week of 11/28/11

2011-12-12T10:48:00.000-08:00

11/28/11 - Ran 2 miles on the treadmill in Five Fingers.
11/29/11 - 8 miles at 7:32 ave.
11/30/11 - 7.6 miles running at the Cove. Hi Dee Ho and Buck loop.
12/2/11 - 25 miles mtn biking at the Cove. Lots of climbing.
12/3/11 - 10.7 miles running. Star Trail Trailhead, Woodthrush, Chestnut Ridge CCW, Woodthrush. 8:32ave.
12/4/11 - 30 mile cycling. Home to Green Hill Park, Harborwood, Wildwood, and back.
This is what I can a perfect training week. Good running with at least on big mtn bike and road ride. I prefer to get in all three activities in a week. One: I like it. Two: it give me a chance to train more without killing my legs with only the pounding of running. And three: it make me want to do the activity I'm not currently doing, keeping me from getting bored.
28.3 miles running, 25 mtn biking, and 30 cycling.

Training the Week of 11/21/11

2011-12-12T10:42:00.000-08:00

Running while home to Illinois for Thanksgiving.
11/21/11 - Ran 7.25 on the road.
11/22/11 - Ran 7.2 miles. Ran one 5k tempo in there at 6:35 pace.
11/24/11 - Ran 10 miles on T-day morning. Very windy.
11/25/11 - Ran 9.4 miles on the road at 7:07 pace. It was super windy.
11/27/11 - 18 mile road bike ride.
11/27/11 - Ran 3.6 miles in Fishburn Park.
37.45 miles running and 18 mile of cycling

Training the Week of 11/14/11

2011-12-12T10:39:00.000-08:00

11/15/11 - Ran 6 miles on the road.
11/16/11 - Ran 8 miles on the road.
11/18/11 - Ran 3 miles to warm up and then did 2 miles on the track with a 1 minute Rest Interval (RI). Miles were run in 6:01 and 5:57.
Took off for Illinois for the Thanksgiving Holiday.
11/20/11 - Ran 7 miles on the road.
27 miles of running

Training the Week of 11/7/11

2011-12-12T10:35:00.000-08:00

This is the week of the Richmond Half Marathon.
11/8/11 - Ran 6 miles on the road.
11/9/11 - 8 mile of road running.
11/12/11 - Richmond Half Marathon.
I had originally signed up for the full but since my leg injury and the 3 weeks off from running I decided that it was in my best interest to not push it and down grade to t he half. Unexpectedly I had some trepidation as I stood in line to switch from the marathon to the half. I didn't expect that. I really didn't want to give up my #324 bib number. Something about having a lower number bib number for such a large race.
I've only run 4 road races - Jingle Bell Run 5k in 2011, Boulder Boulder 10k in 2005 and 2009, and the Biltmore 15k back in 2002 or so. My expectation was to run under 1:28. I ended up with a 1:27:12 and was really happy with it.
I got in another 7.6 miles running back and forth between miles 24 and 25.5 cheering on a number of fellow Mountain Junkies and friends.
11/13/11 - mtn biked the Urban Assault race course - 17.25 miles
30.7 miles of running and 17.25 miles mtn biking.

Training the Week of 10/31/11

2011-12-12T10:27:00.000-08:00

Due to my leg injury, lack of running and increase in biking, I committed to riding on a 4 person team at the 18 hours of Scouts Honor. That is coming up on 11/5/11. I've never participated in a team race like this one. I've been on a Duo team at a 6 hour race the last 3 years but nothing longer than that. I'm nervous and excited about it. The team consists of 3 strong riders and me. I fear that I may be the anchor that holds everyone down.
11/1/11 - 7.5 miles of running. Ran the 6 mile loop in 40:04.
11/2/11 - 8.5 miles of mtn biking at the cove to dial in my bike light for the race on Sat.
10/4/11 - 6 miles mtn biking in Fishburn to dial in the bike and a few part upgrades.
10/5 and 10/6 - 25.5 miles mtn biking at the race.
     The race had a 4pm start time on Saturday. This is the weekend of the time change but the race organizers made it clear that, to keep people from being confused, that as far as they were concerned the time change wouldn't occur until the race was over.
     Our team decided to start off with a 1,2,3,4 rotation. I didn't feel like I had the legs to put in 2 laps in a row and thought I needed the rest between laps to make the most of my legs. So we decided to start out this way and re-assess once we got into the race.
The laps ended up being 8 miles and 45-55 minutes long.
We were in first from the start and through the first 3 laps.
     I was the 4th person to ride and the first on the team to ride a lap in the dark. It was hard to get the race jitters out on a first lap in the dark. I rode sloppy but ended with a decent time.
     Each lap felt better and better. I finally got my light dialed on the 3rd lap to where I felt like I could see the best for this twisty and fast course.
     The 4th lap was a mess. I started to get tired and began to "see" things. The harded place to find on the course was the center of the trail. I was everywhere but where I should have been.
     At this point we were all doing the race math. We were in first by almost 2 laps. The race was to end at 10am. If you didn't get in by 10am that lap wouldn't count.
    We all got in 5 laps. The 5th lap for me was my first in the light of day and it went great. It is amazing how it feels to finally ride in the daylight after working so hard to see in the dark on the previous 4 laps. This was one of the best feeling laps I rode all race.
    Our team decided not to ride a 21st lap. So we ended up winning by 1 lap and a few hours on our competition. Our team won first place overall and $50 a piece. Not a bad time. We plan to get the team back together for a few "training camps" and races in 2012.
7.5 miles running and 57 miles of mtn biking.

Training the Week of 10/24/11

2011-12-12T10:08:00.000-08:00

Well the Into the Darkness race and Rotor Meltdown went off with success. It made for one busy weekend but I've survived and am ready for a couple months off from race directing so that my mind can rest.
10/24/11 - 6 miles of running at Explore Park to make sure we got everything off the trails from the race.
10/25/11 - 7.5 miles of running. Ran the 6 mile loop in 40:26.
10/26/11 - Trough, to buck, to Gauntlet, and back. 7.25 miles of running.
10/28/11 - 14 miles of mtn biking at the cove.
10/29/11 - 7.3 miles running from home to the greenway and back through some Wasena and Raleigh Court neighborhoods.
10/30/11 - 28.5 miles of road biking. Up Mill Mountain, to the BRP, to vinton and back. Hit it hard today.
28 miles running, 14 miles Mtn biking and 28.5 miles road biking.

Training the Week of 10/17/11

2011-12-12T10:03:00.000-08:00

Alright, I think I'm ready to get back on my feet and run again. The leg finally has stopped hurting when I stand up and start walking. This is a good week to start running since it is a race week and a hard week to get in the "normal" training plan running.
10/18/11 - ran my typical 6 mile loop.
10/21/11 - ran 6 miles at 6:45 pace. Felt great to get back to fast running. To some degree I realize that the time off my feet was needed. So as a positive spin on this whole injury my muscles and joints have had a chance to rest.
10/22/11 - Cleaned up the Into the Darkness course while both running and then biking.
10/23/11 - 2 miles of mtn biking to cut out a tree for the Rotor Meltdown mtb race.
16 mile of running and 6 miles mtn biking.

Training the Week of 10/10/11

2011-12-12T09:43:00.000-08:00

Still staying off my feet for awhile. So I'm biking as much as I can. Again, to see the photo I posted of my leg injury - http://mountainjunkies.blogspot.com/2011/10/training-week-of-92611.html
10/11/11 - road bike to Green Hill Park and back - 20 miles
10/12/11 - road biked up old road of Mill Mountain and back home - 13 miles
10/14/11 - road biked to Green Hill Park, Harborwood, West River, Peaceful, to 460, Wildwood, and then back - 37 miles, very strong winds today.
10/15/11 - Mtn biked the lower loop and then spent the afternoon clearing the trails of downed trees. - 26 miles
Considering my leg is still very swollen I was able to get in some good riding.
Mtn Biked 26 miles and Road Biked 70 miles

Training the Week of 10/3/11

2011-12-12T04:22:00.000-08:00

Well, after hurting my leg and then deciding to drop down to the Half Marathon at Richmond I lost my focus on the blog updates. Well here is two months to get caught back up. For the pic I posted of my leg see - http://mountainjunkies.blogspot.com/2011/10/training-week-of-92611.html
10/4/11 - As a very poor choice I decided to test my leg with my usual 6 mile loop. Bad idea. You have to know when you are injured and it is not wise to run. My leg was very swollen with a localized hematoma on the outer side of my left leg.
10/5/11 - Running is out - road biked 20 miles.
10/8/11 - Road biked 25 miles.
10/9/11 - Road biked 37 miles - Home to parkway, to 460, then back to Mountain View in vinton, and back.
Cycling doesn't really effect my leg as it is non weight bearing and helps move some of the stagnant blood and swelling. But anything weight bearing is a killer and makes my leg feel like it is going to explode.

Running Trails at Night

2011-10-05T07:16:00.000-07:00

As always I like to repost this as the days get shorter and training at night becomes the norm.

Gina and I have run trails by headlamp and flashlight since we first got into trail running back in 2001. Due to time constraints, most of our fall and winter running occurs after dark. Both of us prefer to run on trails and don't want to let darkness keep us from staying in trail running shape. In addition, there are aspects of running at night that you just can't put into words.

A lot of people ask us how we can run at night because they feel it is more dangerous. My experience trail running and directing a night trail race for the last 4 years tells me the danger is the same as during the day, if not less. As long as you have a decent light you should have no problem with night running because of the following;

because it is dark you tend to run slower.
you tend to be prepared for rocks and roots that can trip you.
you, typically, are focused on the trail in front of you and little else.

Light Source:
My lighting preference is to use a LED headlamp and a flashlight. LEDs are a very energy efficient lighting source and cast a white glow (I can't stand to buy and go through a lot of batteries. LEDs have really helped increase the run time of battery operated lights). Depending on your LED headlamp, the beam emitted will be a glow or a focused beam. There are countless options of headlamps for a variety of uses. I've yet to find a headlamp that lights up the trail and allows you to get depth perception.

When running at night you get depth perception from shadows being cast from your light source. The best way to get shadows is to use a flashlight. Holding a light lower, in your hand, helps to get the shadows you need to identify rocks, roots, and other obstacles in your way.
With this in mind I usually only run using a flashlight, but if I'm planning to run a trail fast, run a rocky or rooty trail, or run a steep downhill, I will also use a headlamp too. Not only does this help minimize getting injured on the trail but it is also smart to have a backup light source in case your primary light stops working.

All major brands have a good selection of flashlights and headlamps. I'd say the most common ones you'll find locally will be Priceton Tec and Petzl. Both companies make great lights and the newest lights are starting to be sold with rechargeable batteries (an idea that should have come before now).

Training the Week of 9/26/11

2011-10-03T07:01:00.000-07:00

9/27/11 - Did my usual 6 mile loop in 42 minutes and then did a 1.5 mile cool down

9/28/11 - Injured my left shin. Swollen to soft ball size. Bummer. Not sure when I'll be back on my feet running. Whole story is that 2 3x5' sheets of slate (approx. 400lbs) fell over on top of me, mashing my leg into the ground.

This picture is from my October 7th visit to the orthopedic to have him drain the hematoma (9 days after initial injury). Notice my knee (right) is much smaller than my ankle (left). Good times.
9/30/11 - 20 miles of cycling to Green hill park and back.
10/1/11 - 29 miles of cycling - Starlight to get on BRP, to deer crossing and back through downtown and Grandin. Very windy.
10/2/11 - 28 miles of cycliing - Green Hill Park, Harborwood, Main Street and back on Apperson. Lots of wind today.
Ran 4 miles to see how my legs would do.
11.5 miles running and 77 miles cycling.

Training the Week of 9/19/11

2011-10-02T08:01:00.000-07:00

9/20/11 - Still sore from Sunday's run and wasn't too motivated. Did my usual 6 mile loop in 45 minutes.
9/21/11 - Cove run - 4 Gorge, up the 1000ft climb to the Drop, tuck a way, comet and out on the road for a 7.6 mile loop.
9/23/11 - Track workout V - Did a 3 mile trail warm-up and then a few 100s of butt kicks and knee lifts. 1 mile with a 400m RI (5:53), 2 x 1 mile with a 800m RI (6:00 and 5:54), 2 x 800m with 400m RI (2:54 & 2:53). Felt pretty good. It was raining hard the whole workout.
9/25/11 - 20 miles of trail and road running. Since last weeks long run didn't go too smoothly due to the boring effect road has on me I decided to hit the trails for this weeks run. Started at the Star Trail parking lot and ran the Mill Mountain Mayhem 10k course, headed out to Chestnut Ridge on the Woodthrush Trail, did Chestnut Ridge Loop CCW, back on Woodthrush and then finished with 4 miles on the Greenway. When I got back to the parking lot I changed my shoes and did the 4 miles on the greenway in 6:45ish miles. Felt good and was happy to have something left for the greenway. This run was much more to my liking. The whole 20 miles was run at a 9:00 min/mile pace.
43.3 miles of running.

Training the Week of 9/12/11

2011-10-02T07:54:00.000-07:00

9/13/11 - Ran my typical 6 mile loop in 41:18 and then did a 1.5 mile cooldown.
9/14.11 - Cove run. Hotel and Buck (24 minutes), then down Hi Dee Ho for 6.2 miles.
9/16/11 - Track workout IV - Did my usual 3 mile trail warm-up then did a few 100s of butt kicks and knee lifts. 6 x 400m with 1:30 RI (1:17, 1:19, 1:20, 1:21, 1:30, 1:20) then rest for 2:30 and do 6 x 400m (1:19, 1:16, 1:24, 1:24, 1:24, 1:22) with 1:30 RI. Things were going smoothly until the PH PE class came out to the track on my last 4 laps. I had to run in between a lot of walkers which added some time and distance to each lap. First track workout that felt OK. 9.2 miles.
9/17/11 - Biked 8 miles at Explore Park doing trail maintenance.
9/18/11 - 17.75 road run. Did my Lewis Gale loop then and out and back on the greenway in 7:20 pace and 143 HR average.
40.75 miles running and 8 mtn biking.

Training the Week of 9/5/11

2011-10-02T07:44:00.000-07:00

9/5/11 - Since I didn't run the past few days and this was Labor Day I decided to run on my typical day off, Monday. Ran 10 mile road loop in a 7:14ave.
9/7/11 - Cove run - Hi Dee Ho to Buck, to the road and back. 6 miles.
9/9/11 - Track workout III - 6 x 800m with a 1:30 RI. Ran 3 miles of trail to warm-up and then a few 100s of butt kicks and knee highs to get ready (2:48, 2:52, 2:53, 2:54, 2:56, 2:59). Was supposed to be in the 2:52-2:54 range for these and started to trail off at the end. I'm not a huge fan of track work.
9/11/11 - Ran 10 miles road loop in 7:14 ave and HR ave of 139.
Came back to the house, refilled my water bottle and went out for 5 more at 7:34 ave and 139 HR ave.
38.5 miles of running.

Training the Week of 8/29/11

2011-10-02T07:34:00.000-07:00

8/30/11 - Ran my typical 6 mile loop at 41:17 then a 1.5 mile cooldown.
8/31/11 - 7.75 miles at the cove. 4 Gorge, up the 1000ft, and down Hi Dee Ho. Legs started heavy but gradually got better.
9/2/11 - Track Workout II - Did a 3 mile trail warm-up and then a few 100s of butt kicks and knee lifts before starting the workout. 2 x 1200m with 2min RI (4:21 and 4:25) and then 2 x 800m with 2 min RI (2:52 and 2:54). 7.2 miles total.
9/3/11 - 14.25 miles of mtn biking at Dupont State Forest in Hendersonville NC.
9/4/11 - 10 miles of mtn biking at Bent Creek in Asheville NC.
22.45 of running and 24.25 of mtn biking.

Training the Week of 8/22/11

2011-10-02T07:28:00.000-07:00

8/23/11 - Ran my typical 6 mile loop in 42:21 and then a 1.5 mile cool down. Legs felt heavy and I went at about 85%.
Rode 20 miles on the road later that evening.
8/24/11 - Ran 10 miles at the Cove. Road, comet, enchanted forest, schoolhouse to the Happy Valley Fire road and then back. Ran pretty hard with an average HR of 139.
8/26/11 - First track workout. I'm going to follow the Run Less Run Faster workout plan with only 1 modification and that will be to have 4 runs a week instead of 3. What I like about this training plan is, not only the few running days, but the charting of the pace you run during each run and your predicted race time. It makes you be realistic in your ability.
I usually run Tuesday morning hard, Wednesday night trail run moderate, Friday will be my track workout and Sunday will be my long run. Today called for 3 x 1 mile repeats with a 1 minute Rest Interval (RI). I ran a warm-up 3 miles and then a couple of 100s of butt kicks and knee lifts. Then did 2 of the 3 intervals at 6 minute pace. The 1 minute RI killed me. 6.25 miles total.
8/28/11 - Ran 17 miles on the Greenway. From my house to the end of the greenway and to the new section that will link Tinker Creek to the river was 8.5 miles. So it was an out and back. 7:45m/mile average.
40.75 miles of running and 20 cycling.

Training the Week of 8/15/11

2011-09-30T19:04:00.000-07:00

8/16/11 - 6.2 miles of random Grandin Court running.

8/17/11 - 7.75 miles at the Cove - 4 Gorge, Comet, Songbird and back via the road.

8/19/11 - Ran the Fab 5k Course in 19:46.

8/20/11 - Ran the Garst Mill Loop - 4 miles

8/21/11 - Grandin Village and Greenway run - 11 miles

33 miles running and 4 miles biking.

Race weeks are hard for me to get in my normal training but it ended up being a good week of running.

Training the Week of 8/8/11

2011-09-30T19:01:00.000-07:00

8/9/11 - Did my usual 6 mile loop and 1.5 mile cooldown. Moderate pace of 7:08/mile. Legs are getting back from the 50k and I'm not pushing it.
8/10/11 - Ran at the Cove - up Buck, fireroad and down Hi Dee Ho for 6.2 miles
8/12/11 - Mtn biked the Conquer the Cove Course.
8/13/11 - 21.5 miles of back country mtn. biking in Arcadia.
8/14/11 - 5.7 mile around Grandin Court and Fishburn Park trails then went for a 2.6 mile run in my Five Fingers.
22 mile running and 47.5 miles of mtn biking.
I'd say I feel like I'm recovered from the 50k

Training the Week of 8/1/11

2011-09-30T18:56:00.000-07:00

Alright, two months have passed and I can now revisit my training following the Catoctin 50k. The pain of that race quickly subsided and I began training for the 11/12/11 Richmond Marathon.
8/2/11 - Rode my bike to Green Hill Park and Back - 20 miles
8/3/11 - Did 3.75 miles of trails. Easy run.
8/5/11 - 8 mile road loop around Raleigh Court and Greenway.
8/6/11 - 7.88 miles or road running.
8/7/11 - Rode my bike up the old road of Mill Mountain, to the parkway, south to Starlight, up Roselawn, down Sugarloaf, and back on Grandin ext. and Grandin.
This was a pretty good recovery week. Got in almost 20 miles of running and did a few bike rides with Sunday's ride consisting of some good climbs.
19.63 miles running and 44 miles road biking.

Training the Week of 7/25/11

2011-08-05T10:26:00.000-07:00

Goal this week is to get my legs back and ready for Saturday.
7/26/11 - 20 miles cycling to Green Hill Park
7/27/11 - 3.5 miles at Fishburn Park
7/30/11 - My 3rd attempt at the Catoctin 50k (20th Ultra) in Frederick Maryland. First time was in 2003 and my training log entry started with "that was one rocky bitch!" Last year I went back to see if it was as bad as I thought. 2010 went well until I got off course and added 3 miles. Met back up with James Decker at the turnaround and we took it easy on the return for an easy but slow 50k.
This year I was HOPING for a 5 1/2 hour finish. The weather on Friday on our way up to Frederick we saw the temp gauge go all the way up to 104. Not really what you want to see. Race morning the temp got all the way down to 80 degrees when we got in the car at 6:30am. Anyway, we were informed on what to expect with the last weekend in July and 8:00am start. The race webpage makes the statement of all runners must carry at least 1 handheld bottle and 2 if you want to finish. My plan of attack was 2 20oz handhelds.
This brings up an interesting aside. Gina only wanted to carry 1, so we packed 1 bottle for her. On the way up she decided she needed 2. So we looked for place to buy a handheld. Fortunaty we found the Trail House in downtown Frederick and they had a Camelbak handheld with a Podium Chill Bottle in it. This ended up being the best thing for a hot race. The Podium Chill is a bottle similar to the Polar Bottles. It is unsulated, holds 21oz, isn't as bulky as the Polar Bottles, has a switch so that you don't accidentally squish water out of it (which I almost did in a fall), and had a great snug fit for holding by hand. Now the great thing was that I could run with ice water and not freeze my hand and I could have water or Gatorade that stayed cold all the way to the next aide station. Perfect. I'm ordering some more of these bottle and putting them in my Nathan Handhelds.
So, race starts and all is good. I hit the trail in 8th place. At the 2 mile mark I see the lead out guy moaning at a tree after he rolled his ankle; 7th. I started feeling a 2 week old hot spot by mile 6 (not good). Now this trail system is one of the rockiest trails I've ever been on. and it goes on forever. From mile 5-7 I talk with Serge Arbona the course record holder, the guy that won the Philly Back on My Feet 24 hour road run the weekend before with 145.25 miles, the guy that said he had already run 2 40 mile runs earlier in the week. He was pleasant but I had a feeling I shouldn't be running with him.
I hit the 16.25 mile turnaround in 2:43 and 6th place. Not bad and about what I expected with the hot conditions. To get to the turnaround you have to run about 3 miles downhill. So you know what that means. I started feeling the first hint of a cramp and was passed by what ended up being the first female shortly after the turnaround. My mind wasn't looking forward to battling cramps for 16 miles.
From here I'll be short. For the remaining miles I hit a real low, the lowest I've ever been in 8 years of training and racing long distances. Physically I was cramping here and there, was a little light headed, feet were blistered and bruised in a couple places, stomach a little upset, and just in a poor me state (granted all of these symptoms would go away and change and come back over and over again for the rest of the race). Interesting enough as the low was beginning I thought to myself "this is what it is all about." Overcoming the low and being better for it. So I went into survival mode and just focused on moving forward, staying hydrated, keeping up with my electrolyte caps, and calories.
Long story short I survived and finished in 10th place in 6:22:47. My return trip from the turnaround was 1 hour longer than the first half. I drank over 2 gallons of liquid during the race (2 handheld bottles between each aide station and in places this wasn't enough). 153 runners started and 123 finished a 20% drop rate.
This was supposed to be a test for entering the Cheat Mountain Moonshine Madness 50 miler at the end of August. I'm 90% sure I'm not doing it (it was 110% last weekend). Who knows what is next. Will this be my last Ultra? No! Do I need to get out and enjoy some no pressure runs and rides, Yes. Do I remember how bad it was, no. The mental and physical pain has melted away as each day has passed. Reinforcing again, it isn't what we remember that matters it is what we forget.
I did get out for a 20 mile road ride to Green Hill Park on Sunday. This was mainly to cover up some of the negative memories with something positive and fun.
Totals; 37 miles running and 40 miles cycling.

Training the Week of 7/18/11

2011-08-05T10:22:00.000-07:00

7/19/11 - Ran my usual 6 mile loop with a 1.5 mile cooldown. 40:30. Started out easy but the run ended up pretty fast.
7/20/11 - Ran at the Cove - Hotel, up Buck, and down Hi Dee Ho. Went too hard today. Felt good but afterwards I was feeling pretty rough.
7/22/11 - Bike 15 miles at Douthat. Legs so so.
7/23/11 - Easy run on trail at the Homestead.
7/24/11 - 18 mile road ride; easy. Legs have felt dead since Wednesday's run. Not a good feeling going into a pre 50k week.
Totals; 21.7 miles running, 15 mtn biking, and 38 cycling.

Training Week 7/11/11

2011-07-18T03:25:00.000-07:00

7/11/11 - Ran 2 miles in my five fingers. Man are my calves sore and tight.

7/12/11 - Ran my 6 mile loop in 40:27 and cool down. Was trying for a sub 40 minute loop today but I think the humidity played a role and my legs were still off from the 50 mile road ride on Sunday.

7/13/11 - 8.5 mile run at the Cove. Ran 4 gorge, some of 4 gorge ext. comet, songbird, and out on the road.

7/15/11 - Ran 9.5 miles around the Grandin area. Some trail, some greenway, and road. Kept a 7:45min/mile pace.

7/16/11 - Ran 10 miles. This is a road loop that run from home to Lewis Gale, down Apperson and then in some neighborhoods of Raleigh Court. Ran at a 7:45min/mile pace.

Mtb later in the day on the Fishburn Park trails.

7/17/11 - Cycled 38 miles. Home, Roselawn, Sugarloaf, Hidden Valley golf course, Apperson, Harborwood, Wildwood, and back home via Apperson.

Week Total - 37.5 miles of Running, 10 mtn biking, and 38 cycling.

Good week of running. My legs didn't care for the back to back 10 miles days. I see the benefit of doing longer back to back runs for endurance. The road bike is a huge benefit that gives my joints a break while still getting the aerobic workout. In addition, my legs can be dead from running but still be on form for biking. Next week will be a similar run load with a shift to a slower pace in all runs and maybe a shift to a few more cycling days.

Training the Week of 7/4/11

2011-07-08T13:01:00.001-07:00

Well I'm not sure if being in CO for a week made any changes to my physiology or not but I'd like to think that I may have a performance boost for a little while because of it.

7/5/11 - 8 miles running. 6 mile loop CCW with cooldown.
Also ran 2 miles later that evening on the treadmill in my Five Fingers.
7/6/11 - 7.75 miles at the Cove. 4 Gorge, comet, enchanted forest, songbird. Very humid. Was soaked following the run.
7/8/11 - 16.4 miles at the Cove. This is my last long training run before the Catoctin 50k. Ran up Buck, trough, Gauntlet, 1000ft, comet, enchanted forest, little bell, some of schoolhouse, back on little bell, and then out on the gravel and then asphalt road. This was my first run in my new Inov-8 RocLite 285s (inov-8 name their shoes by the weight in grams). I really like the way these feel. I ended up having an early hot spot on my right heal and blister below my right big toe. Otherwise I would have made this into a 20+ mile run today. I'm hoping these shoes just need to be broken in. They are nice and light.
7/9/11 - Did 3.5 hours of maintenance at Explore Park and covered 4 miles. Stop and go running and hiking. Good recovery mileage.
7/10/11 - 50.5 mile Road bike ride. Home - Bradshaw - North Fork - Route 11 - Riverside - Apperson and back.
38.65 miles running and 50.5 mile cycling.
I would have liked to be above 40 miles for the week but things didn't work out. My feet weren't too bad from the Friday run and have recovered alright. Next week I plan to get above 40 miles without doing too long of a run. This is something that I normally try to cycle through. Weeks of high mileage with a long run and high mileage with many shorter runs.

Two months late - Training Update for May and June

2011-07-08T03:07:00.000-07:00

I'm not as consistent on this as I'd like. Can you say too much to do and too little time? Anyway, next goal is top 10 (or best case scenario of top 5) at the Catoctin 50k on 7/30/11 in hopes that I feel good enough to tackle a race length that I swore I'd never do again following my 2003 Mountain Masochist. The Cheat Mountain Moonshine Madness 50 miler is on 8/26. It is near Snowshoe Mtn. This race starts at 9pm. Moonshine fun, maybe.

Week of May 9th.
5/9/11 - Wore my five fingers on a 2 mile run.
5/10/11 - 7.5 mile run. Did my usual 6 mile loop this morning. Felt good and decided to go for a PR. Ran the loop in 39:19. My splits were 7:06, 6:07, 6:29, 6:20, 7:10, 6:39. This loop in the CCW direction ends with the last 2 mile being in the woods. At 5:30 in the morning the woods don't have much light so the going is a little slower and hard to push the pace. Previous best was 40:22.
5/11/11 - 6.2 miles at the Cove. Hotel, buch, hi-dee-ho.
5/13/11 - 23.5 miles the Conquer the Cove Marathon course. This was a crutial decision for me. With only 2 runs of 10 miles or longer since the 2/12 Holiday Lake I wasn't sure how it would go. I felt like I should "race" the course prior to the event and this was the only day that would work. So I started out at the end of Timberview knocking off the 2.5 road miles with my Camelbak mule, 100oz of water, two clif bars, first aide kit, and handsaw. Not a racing set up but that is what I normally run in. I ran the course in 3:12. I did stop my watch a couple times to clear debris from the trail and to call Gina to let her know I wasn't going to bail early (My backup plan was to stop at the gate. You know, before the 2.8 mile 1000ft climb).
5/15/11 - 3.5 mile recovery run in my five fingers.
This was a big week. Hard run on Tues and then the marathon course on Friday.
42.7 miles of running.

Week of May 16th
5/17/11 - 7.5 mile run. The normal 6 mile loop with a 1.5 mile cooldown.
5/18/11 - 7.85 mile run at the cove. 4 gorge, 1000ft climb to the drop, comet, and then out via the road.
5/20/11 - 8/4 mile run at the cove before 5 hours of trail work on Sawmill Branch Trail. Ran in on the road, ran the road to the end of Arrowhead, ran arrowhead and songbird cutting back new growth hanging into the trail and then ran back on the road.
5/22/11 - Rode the lower loop at the cove. Cut out a few downed trees. Then later in the day ran 3.4 miles in my Five Fingers.
27.15 miles running and 11 mtn biking.

Week of May 23rd
5/24/11 - 7.5 mile Birthday run. Did the usual 6 mile loop CW today in 40:03. Ran as hard as I could. I now believe the loop is easier CCW.
5/25/11 - 7.75 mile run. Hi-dee-ho, 1000ft climb, and back on 4 gorge.
5/26/11 - 15 mile run. Back wood trail from Hollins up to the AT, AT to Sawmill Branch Trail, and back to Hollins on the Happy Valley fireroad.
5/27/11 - 13 mtn biked at the cove.5/29/11 - Road biked to Green Hill Park and back.
30.25 miles running, 13 mtn biking, and 20 cycling.

Week of May 30th
Not much training this week in preparation of the Conquer the Cove 25k and Marathon races. Too much to do and too much stress to fit in the usual training schedule.
5/31/11 - 7.5 mile run. Ran the 6 mile loop CCW - 41:32 ran pretty easy.
6/1/11 - Ran 5.5 miles at the Cove. Ran 4 gorge out and back.
6/3/11 - 16 mile mtn bike ride marking and clearing the course. Cut out a number of trees.
13 miles running and 15 mtn biking.

Week of June 6th
6/7/11 - 8 Mile loop at 7 min pace. Went at about 80-85%
6/8/11 - Easy 6 mile run at the Cove. Road in, comet, tuck-a-way, comet, 4 gorge.
6/10/11 - 16 miles mtn biking at Douthat. Lots of elevation.
6/11/11 - messed up my ankle riding the day before. Did an easy 5 miles.
6/12/11 - 10 mile run from home to the greenway, did 5 out and 5 back.
29 Miles running and 16 miles mtn biking.

Week of June 13th
6/14/11 - 7.5 miles running. Did the 6 mile loop CCW. 43:30. Legs felt heavy.
Also cycled 16 miles on the greenway and back on the road.
6/15/11 - 6.75 miles running from Dragon's Tooth to 311. Really hard section. Did it in 70 minutes.
6/17/11 - 16.5 mile running at Mill Mountain. Ran woodthrush, chestnut ridge, woodthrush, changed shoes, refueled, and then ran the greenway home. Legs had not recovered from Wed.
6/19/11 - 7.5 mile run. Did the 3 & 4 miles loops.
38.25 miles running and 16 miles cycling

Week of June 20th
6/21/11 - 7.5 miles running. 6 mile loop CCW.
6/22/11 - 7.4 miles running at the Cove. Up Hi-Dee-Ho and back on 4 gorge.
6/24/11 - 4 miles of hiking at Chatauqua Park in Boulder CO
6/25/11 - 12.65 miles mtn biking at Heil Ranch in CO
6/26/11 - 14.2 miles mtn biking at Bobcat Ridge in Ft. Collins CO
18.9 miles of running and 26.85 mtn biking.

Week of June 27th
6/27/11 - 15.65 miles running at Hall Ranch in CO
6/28/11 - 9.25 miles mtn biking at Valmont Bike Park in Boulder
6/29/11 - 13.2 miles hiking Longs Peak. Made it to 13252ft before having to turn back due to snow, ice, and heavy winds.
6/30/11 - 15.7 miles mtn biking on the Sourdough Trail in Nederland CO
7/1/11 - 4.6 miles hiking at Batasso Preserve in Boulder CO
9.35 miles biking at Valmont Bike Park in Boulder CO
7/3/11 - 4 mile loop at Fishburn Park.
37.44 miles of running and hiking and 34.3 miles of mtn biking.

Alright, I'm all caught up in my training log. Remember this is a log to show you how you can train less than most plans suggest and still do well in long distance events. My goal with many things I do is to do the least to effect the most. Why run 60 miles per week if I can concetrate on my runs and do shorter more specific runs to achieve the same result.

Training Week of 5/2/11

2011-05-08T16:25:00.000-07:00

5/3/11 - 6 mile loop at and then did a cool down of 1.4 miles.

5/4/11 - 7.75 mile run at the Cove. Took the road in, did songbird, ran the fire road back to 4 Gorge and back to the parking lot. Felt good.

5/6/11 - 9 mile mtn bike at Falling Creek Park marking the course.

5/7/11 - 7.5 mile run at FCP. Post race clean up.

5/8/11 - 31 mile road bike to Green Hill Park, Harborwood, Wildwood, and back. Legs felt strong for 20 miles and then the power started to diminish. Climbed well and pulled well on the flats.

22.65 miles of running, 9 miles of Mtb, and 31 cycling.

Training Week of 4/25/11

2011-05-08T16:17:00.000-07:00

I would like to be able to get in at least to days of cycling and 40 mile running weeks. That's the goal.

4/26/11 - 7.5 mile run. Took it a bit easier on this run. I'm hoping to do a time trail at McAfee's tomorrow. 7:27 pace.

4/27/11 - Started to feel a little run down today so the McAfee's run was run at about 85%. Took the fireroad to the trail and then up. Hit the top in 37:20. There is a lot of room to take that time down. We proceeded to go down the backside to where the AT meets up with the fire road and then took the fire road back to 311.

4/29/11 - 8 mile run that felt great. Felt like I could run all day. Ran half on road and half on trail.

4/30/11 - Ran 6 easy miles at Bull Run State Park. This was a very flat trail run.

5/1/11 - 8.4 mile run on the road. Ran at a good pace but not too hard, say 85%. 7:11 pace.

39.9 Miles of running this week.

Training Week of 4/18/11

2011-05-08T16:03:00.000-07:00

4/19/11 - 6.7 mile run for 43 minutes. Left piriformis and hip tightness.

4/20/11 - 7.75 mile run at the Cove. Up Hi-Dee-Ho (17:10), up to the top of 1000ft climb, down, and back via 4 Gorge.

4/22/11 - 7.5 run through Fishburn. 1 mile trail interval at 7:00m pace.

4/23/11 - 4 mile easy run to Garst Mill Park. Legs were very heavy.

4/24/11 - 10 mile mtb ride at Falling Creek Park to assess trails for the Trail Nut 10k and Half Marathon.

26 miles of running and 10 miles of mtn biking.

My training is nothing spectacular. It about time I sign up for a race so that I have something to train for. Race directing has started to effect my training.

Training Week of 4/11/11

2011-04-19T05:29:00.000-07:00

Feeling recovered from the 4/2/11 mtb race.

4/12/11 - 7.75 mile run - Ran my 6 mile loop in a 6:55 pace. This was in very heavy rain and in some places ankle deep water. Felt good and didn't go all out. Probably a 85% effort.

4/13/11 - 6 mile run at the Cove. Legs are a bit sore from the run yesterday. Ran the road to Buck, up Buck, and down Hi-Dee-Ho. Ran Buck pretty hard and then hammered down Hi-Dee-Ho. Legs were really sore on Thurs.

4/14/11 - 8 mile mtb at Explore Park wearing my chainsaw pack (the weight has a great training effect). Got out to do some trail work. Cut out 5 trees and cleared a lot of debris.

4/15/11 - 7.1 mile run at Mariners Landing following the SML 4 Miler. Very hilly out there.

4/16/11 - 8 mile run from the house to the Roanoke River Greenway and then back through some of the Raleigh Court neighborhoods. 7:38 pace with a HR ave of 134. Good run.

- Went out for a 20 mile road ride shortly after the run. up Starlight to the BRP, up Mill Mountain, and then back home. The wind was high and made things a bit challenging at times. The legs felt alright considering the ride was post run.

Week totals: 28.85 running, 8 mtb, 20 cycling.

Training Week of 4/4/11

2011-04-19T05:24:00.001-07:00

Now I have to recover from all that saddle time at the 6 hour race.

4/5/11 - 6.7 miles at an easy pace.

4/6/11 - 5.35 miles at the cove. Did the 4 gorge trail out to the fireroad and back. 8:55/mile ave. Legs felt heavy.

4/8/11 - 7 miles of marking the Mill Mountain Mayhem 10k Course.

4/9/11 - 7 miles of cleaning up the Mill Mountain Mayhem 10k Course.

4/10/11 - 30 mile road bike ride (Vinton Loop). Then ran 3.5 miles of road and trail in Five Fingers.

Week Totals: 29.45 miles or running and 30 miles of cycling.

Race weeks are tough on my training schedule. Seems like there are a lot of things that pop up that take time away from my schedule. I'll getting it ironed out sometime. Probably when I commit to my next race.

Training Week of 3/28/11

2011-04-04T04:15:00.001-07:00

Well, I'm out of time for training for the 6 hr race this weekend. Compared to a year ago I am in the best running shape I've ever been in and well behind on my mtn bike training. I'm hoping that my aerobic fitness will pay off on Saturday.

3/29 - 6.6 miles on the road at 7 minute pace.

- Rode my mtn bike for 6.5 miles later at night.

3/30 - 6.8 miles at the Cove - Road, comet, tuck-a-way, Kerncliff, Comet, and back on the road.

4/01 - Pre rode the race course - 12.5 miles at an easy pace. Course was in perfect condition.

4/02 - Race day. Sold out race (48 hours after posting registration being up). Rained hard at night. The course was wet and sloppy. This was the first race I was using Stan's No Tubes mtb conversion kit. I was able to ride at 30psi and able to get some traction on the slick course. I hit the woods in about 42nd place, passed about 12 people, and ended the loop happy in 30th 1:06 or so (I was never pressured by a rider behind during the entire loop. Perfect).

Kenny hit a hard loop, with much less mud, and turned a 1:05 and passed 14 or so more people. My second lap was 1:12, I was passed by one rider. My legs were starting to feel "it." Kenny pulled another stellar lap of 1:07 moving us up to 13th overall, all while I was worrying about a 3rd lap and the almost definite chance of cramping (Kenny rode both laps without getting passed).

About this time we were told we were in 6th place in the Duo Class. Dreading it, I went out for our 5th lap. I was able to ride smooth, carry momentum, and hit the hills at a slow controlled pace. Everything was going smooth until the cramp monster showed up at about mile 10. This was only a problem on the climbs, which are right at the end. I had to walk up about 3 hills to work out the cramps (never stopped), and then got back on and rode until I seized up again. My last lap was a 1:17. We ended up 18th overall out of 280 teams, 8th in Male Duo out of 36, and 9th out of 50 Male Duo teams.
We did really well. It is just sad to do the what if. Had we been able to get in more riding miles we could have crushed it. I'm looking forward to 2012.

13.2 miles running and 56.4 miles of mtn biking

Training Week of 3/21/11

2011-03-23T05:57:00.000-07:00

Last week of training before a Duo race at Wilmington NC 6 Hours of Warrior Creek.

3/22/11 - 6.75 mile run in the morning. Did 3 intervals of 1/3 to 1/2 mile.

3/22/11 - 19.5 mile road bike to Green Hill Park and back - Moderate pace.

3/23/11 - 8 mile trail run at the Cove

3/25/11 - Mtn biked the Conquer the Cove Marathon race course - 26miles

3/26/11 - Timed a race in Ferrum and then went and ran on some new trails at I.C. Dehart Park in Woolwine, right off of route 40.

3/27/11 - Ran 9.9 trail miles. Parked at Star Trailhead and did Woodthrush, Chestnut Ridge Loop, and then back on Woodthrush. Actually ran the nature trail for the first time on the CRL. Nice climb and descent and the trail may have added a couple tenths.

29.4 miles running, 26 mtn biking, and 19.5 miles road biking.

Training Week of 3/14/11

2011-03-23T05:52:00.001-07:00

This is another race week so I'm not sure what I'll fit in.

3/14/11 - Ran 2 miles in my Five Fingers on the treadmill.

3/15/11 - 6.75 mile loop in the morning.

3/16/11 - 8 miles at the Cove - 4 Gorge, road to back of songbird, and then the asphalt back to the parking lot.

3/18/11 - 5 miles of running and 10 miles of mtn biking at Montvale checking and marking the course.

3/19/11 - 6 miles of running the trails at Montvale cleaning up the course and then 6 miles of Mtn biking at Fishburn Park later in the evening.

3/20/11 - 22 mile road bike ride at a high intensity. Road from home down Grandin ext. Sugarloaf Mtn. to Roselawn. Merriman to Starlight, BRP to Mill Mtn, and back via Colonial and Brambleton.

27.75 miles of running, 16 mtb, and 22 road bike riding.

Training Week of 3/7/11

2011-03-23T05:44:00.001-07:00

Since I have a 6 hour mtb race on 4/2 I have to spend more time on the bike.

3/8/11 - 6.5 mile road loop at moderate pace (8:00min/mile).

20 miles on the road bike at night, biked at a high intensity.

3/9/11 - 6.2 miles at the Cove. Ran the Gauntlet very hard, fireroad to Trough, and down the Trough. Rainy and foggy. Visibility was 10-15ft along the ridge.

3/11/11 - Spent the morning cleaning up the Montvale trails on foot and then mtb 6.4 miles at Fishburn Park in the evening.

3/12/11 - Took a US Forestry sawyer recertification class in the morning and early afternoon then road 30 miles on the road bike; Home to Starlight, BRP to Mountainview road in Vinton, through downtown and back on Grandin. Moderate intensity.

3/13/11 - 30 mile road bike ride; Home to Greenhill park, Harborwood, Wildwood, and back. High intensity.

This was my lowest running week of the year.

12.7 miles running, 6.4 on the mtb, and 80 miles on the road bike.

Training the Week of 2/28/11

2011-02-28T07:07:00.000-08:00

Sorry for the delay on this week log!

3/1/11 - Ran 6.5 miles on road in my neighborhood.

3/2/11 - Ran 6.4 at on the Fishburn Park trails

3/4/11 - Mtb the Explore Your Limits 10k course

3/5/11 - Ran the EYL 10k Course for course cleanup

3/6/11 - Ran 13 miles in the heavy rains and deep streams of Carvins Cove. Lots of elevation on this run.

Ran 33.35 and mtb biked 6.2

Race weeks tend to disrupt my training intensity and frequency.

Training the Week of 2/21/11

2011-02-28T06:23:00.000-08:00

So this is my second week out from the Holiday Lake 50k on 2/12/11. I'm feeling good and at about 90%. My power still seems a bit low running and biking up hills. But all in all I'm feeling good.

My next race is the 4/1 6 hours of Warrior Creek so the goal at this point is to increase my bike miles while retaining my long run aerobic fitness and working on some speed work and/or interval training.

You'll see in my training log that I try to have at least one of my runs in Five Fingers. I've been wearing these for the last year and have worked on building my foot strength and stability by incorporating them. I think they are a great tool to help build up foot strength and regain a more "natural" running gait.

2/21/11 - Ran 2 miles in Five Fingers on the treadmill.

2/22/11 - Ran 6.5 miles around our neighborhood. 7:45 pace

2/23/11 - Ran 7.65 miles at the cove. 4 Gorge, Comet, Songbird, and out via the road. Legs felt pretty good tonight.

2/24/11 - Ran 2 miles in Five Fingers on the treadmill.

2/25/11 - Ran 7.8 miles off road. Doing some race course recon.

2/26/11 - Road biked 51 miles - Merriman, Wade's Gap, Adney Gap, Calloway Road, County Line Road, Bottom Creek Road, Blue Ridge Parkway back to Merriman.

2/27/11 - 7.4 mile mtn. bike ride at Fishburn Park trails.

25.95 miles running, 7.4 miles mtn. biking, and 51 miles road biking.

Training the Week of 2/14/11

2011-02-21T13:38:00.000-08:00

So I'm recovering from the Holiday Lake 50k on 2/12/11. I decided to take Sunday and Monday off. I didn't have any particular aches or complaints I just felt like not running.

2/15/11 - Ran 6 miles on the road at an easy 9:00 minute pace. Right calf was a bit sore.

2/16/11 - Ran 6.2 miles at the Cove - Up hi-dee-ho, across the fireroad, and down buck to the road, and back on the road. Felt good. Hit the hi-dee-ho pretty hard and felt good.

2/18/11 - Mtn biked 8 miles at Fishburn and Patrick Henry.

2/20/11 - Ran 8 miles at Lake Norman, north of Charlotte NC. Nice trails with mild rolling terrain. Felt good. Legs are almost back.

20.2 miles running and 8 miles mtn. biking.

2/12/11 - Holiday Lake 50k++

2011-02-15T14:18:00.000-08:00

This was my 6th running of Holiday Lake. Since my first finish there I've wanted to break the 5 hour mark. Holiday Lake is a 50k++ just north of Appomattox Virginia at the Holiday Lake 4H Center. The course is a loop configuration where you run a clockwise loop and then turnaround and repeat the loop in the counterclockwise directions. Since the most recent course change the loop mileage is right around 16.2 miles.

Here is my Holiday Lake 50k History:

2002 was my first year. I started running in August of 2001, ran my first race the Jingle Bell Run 5k in Roanoke, and signed up for my 2nd race; Holiday Lake. The weather and footing for my first race here was perfect and I ran a 5:23.
The 2nd year was the year of the mud. There was mud everywhere. On the path out the trail and roads were getting messy and by the time we reached the turnaround the paths were 10-20 feet wide from people trying to get "good" footing. I think I ended with a 5:50 something. I don't think I've ever seen so much mud.
The 3rd year I had the dreaded bowel issues. I think I ran into the woods 4 times to take care of business. Horton gives a best blood award and I thought I was a shoe in. A couple of times I had to dart into the woods I ended up getting cut from briers and locust trees. My blood was overshadowed by a guy that ran the race commando which caused him to rub the end of his junk off. I didn't look but the damage left a visible mark.
Year 4 I ran an almost perfect race to beat the 5 hour mark but had one wooded pit stop that pushed me over the 5 hour edge. I ended up at 5:04:04.
Year 5, last year, was the year of the snow. I was in my best running shape to date and should have been able to easily beat 5 hours. I had done a training race of 25k on 1/2 and a 50k on 1/16 which had me ready. When we showed up to Holiday Lake there was 4-8 inches of snow covering the entire course. Footing was poor through the entire course and that made the effort seem 100% harder. Finished in 5:37
Year 6, I've spent much of the winter trying to run an average of 40 mile weeks and was feeling pretty good. I ran the 1/16/11 Swinging Bridge 35k as preparation and to get in some tough trail miles. I figures I had a best case scenario of 4:30 and worst case of 4:59:59. I was hoping to run the first half of the race at a 7:45-8:00 min/mile pace and then begin to slow on the 2nd half of the course. Everything went according to plan. The return loop to the finish had a couple of spots that seemed to go on forever but I was able to stick with the pace and stay cramp free. I finished in 4:33:16 for 16th place.

I hope to add my training schedule as a weekly post to the blog. I've neglected this format as a way to share how my training is set up. I feel like I've been successful in my training and racing on what I feel is low mileage and have been able to stay injury free. I started as a non runner looking to finish the races I entered, then moved on to wanting to do better than my previous race, and now my focus is on fine tuning my efforts so that I can work on being a top 10 contender.

My next scheduled race will be the 6hrs of Warrior Creek mountain bike race on 4/2/11. This will be my 3rd year racing on a duo team. I've got to get my biking legs under me in the next 6 weeks.

Running Trails at Night

2010-10-14T11:07:00.000-07:00

Light Source:

My lighting preference is to use a LED headlamp and a flashlight (halogen or LED). LEDs are a very energy efficient lighting source and cast a white glow (I can't stand to buy and go through a lot of batteries. LEDs have really helped increase the run time of battery operated lights). Depending on your LED headlamp, the beam emitted will be a glow or a focused beam. There are countless options of headlamps for a variety of uses. I'm a fan of Princeton Tec lights. I've yet to find a headlamp that lights up the trail and allows you to get depth perception.

When running at night you get depth perception from shadows being cast from your light source. The best way to get shadows is to use a flashlight. Holding a light lower, in your hand, helps to get the shadows you need to identify rocks, roots, and other obstacles in your way. With this in mind I usually only run using a headlamp, but if I'm planning to run a trail fast, run a rocky orrooty trail, or run a steep downhill, I will also use a flashlight. Not only does this help minimize getting injured on the trail but it is also smart to have a backup light source in case your primary light stops working.

Three of our Sponsors carry flashlights and headlamps:

Outdoor Trails

Walkabout Outfitter

Dick's Sporting Goods

4/24/10 - Promise Land 50k

2010-05-05T12:45:00.000-07:00

This marked my 5th run at the Promise Land 50k (34.65 by GPS). Since my first year I have been striving for a sub 6 hour finish, this was my year. Due to the large amount of snow this winter I have been running regularly and my bikes have become lonely. I've been consistently getting in 40+ mile weeks and have felt like my training has been right on for a good running/racing spring. In addition, I've lost some weight and am at my lightest weight in 20 years. It has been so long I don't remember the last time I was under 175lbs. Yeah, I was a heavy kid.

OK, so the Promise Land race boasts 7800ft of elevation gain, beautiful scenery, and a post race meal (veggie burger for me). The perfect combination. The race starts and ends with a 2.6 mile gravel road section. This road becomes one of the steepest roads I've been on. I remember one of my first mountain bike rides with clipless pedal, where I stalled out on this climb and fell over on my side. Steep, steep steep. Not so bad at the beginning of the race but to hit this point after running 32 miles is scary and not knowing whether your muscles or joints will support you is borderline dangerous.

I have made up a little chart for where I think I should be in the race and have used this in the last two attempts. I noticed that this year I was gaining ground on the projected times at every aide station. By AS 4 I was 10 minutes ahead of schedule and feeling good.

The miles between AS 4 & 6 are what I call the lower loop or no mans land. Its an up and down grassy fireroad that seems to go on and on forever. I usually suffer from cramps and a lack of motivation in this section, but this year was different. I was able to run most of it and didn't have any poor me segments.

Once at AS 6 you have a 3 mile run and hike up Apple Orchard Falls Trail This starts out as a gradual climb and then becomes a steep climb with 100s of rock and wooden stair steps. The best part of it is knowing that at the top it is "only" 5 miles down to the finish (there is one short steep 200yd climb in there that most people forget about, but I remembered). I made the mistake of taking some of the stairs 2 at a time. This caused my quads to overexert and I was about to have some cramps. Fortunately I was able to hold off the cramps until the downhill to the finish. I had a few bouts of calf and quad cramps but was able to make pretty good time to the finish.

This year I ended up 19th in 5:41:27. I improved my time by 25 minutes which is 45 seconds per mile.

It's really nice to have things fall into place and achieve and exceed a goal that you know you're able to. It was a perfect day for a race. Started out in the mid 50's, got up to an overcast mid 60's with a nice breeze.

Great day and a great event - see www.extremeultrarunning.com for more info and other races put on by Dr. David Horton

2/13/2010 Holiday Lake 50k ++

2010-03-17T05:31:00.000-07:00

Well it took me over a month to talk about this one. I was happy with the result considering the conditions, but the weather didn't allow for me to hit the PR that I've worked all winter for.

Leading up to this race we have had a cold snow filled winter. The race course was covered in 4-8 inches of snow. This made for a tough slog for 5hours and 37 odd minutes putting me at 27th overall.

I started the race hitting the trail at the .8 mile point in 12th or so. As we headed into the woods it was clear that not many people had been on the trail. The snow was hard enough to almost stay on top, but just as I thought I was going to push off with ease, my foot would break through. This made for a lot more effort. Then about 15 minutes into the race my group missed a turn and lost a bit of time. The good side of this was now I was behind 25-30 people and the snow was better packed (anything would have been better).

My race plan quickly changed from a PR race to trying to stay at a 10 min per mile pace and trying to hit the turnaround close to the 2:30 mark. I ended up at the halfway point in about 13th place in 2:42. Due to some gastric issues I had to make a pit stop at the 4H camp, took care of business, and hit the trail again loosing some ground, as a few people came through the turnaround while I was busy in the Restroom.

This is a out and back course. You run clockwise on the first loop and then counterclockwise on the return. It's neat and uplifting to get to see all the runners as you head toward and away from the halfway point. This year I was closer to the front runners than I've ever been and the runners behind me were more spread out than I've ever seen.

For most of the 2nd half of the race I was in survival mode. I went out too fast and the effort of running in the snow had my muscles taxed long before they should have been. I hung on for another 2:52 on the 2nd half for a 27th place 5:37 minute 5th finish at Holiday Lake.

Next up is the 4/3/10 6 hour of Warrior Creek Mtb Race. Racing on a Duo Team

Then 4/24/10 I will be running my 5th Promise Land 50k and hoping for a sub 6 hour finish on a course that gains over 7800 feet.

Training this year has been good. Lots more miles on my feet but my bikes haven't seen too much activity.

2/13/2010 Holiday Lake 50k ++

2010-02-05T18:47:00.000-08:00

My 5th Holiday Lake 50k is 1 week away. It's going to be a wet, snowy, muddy mess. I can't imagine what's going to happen, weather wise, in the next week. I'm trying to hold on to a positive attitude. Good thing is, I'm physically ready.

Report will come following the race.

1/16/10 - Swinging Bridge 35/50k

2010-01-20T05:55:00.000-08:00

This is a fun low key event put together by the Richmond Road Runners Club. Last year was my first year running the event and I choose to do the 35k. See prior post - http://mountainjunkies.blogspot.com/2009_01_01_archive.html

The 2009 race was crazy. -2 degrees at the start and a struggle to stay warm and in constant motion. I ended up 8th in 3:35. This year was different, better weather, better conditioning, and I have entered 2010 at my lightest weight in over 20 years.

Much of this race is run on "primitive trail." This means that there is minimal trail maintenance. Throughout the course there are dozens upon dozens of downed trees, some of which, if you are lucky, have been cut down or cut out. In addition, the single track trail looks more like a deer path than the typical single track around here. It was common to see people getting off course and then looking around for a trail blaze or other marker to get back on course. I was one of these people, I got off course at least 2 times.

The course is an out and back 35k, then for the 50k you can continue on a different out and back 15k. I ended up running in a group for the first 10 miles and hit the halfway point in 8th place. On the way back to the 35k finish I was able to catch a few more people and finished the 35k in 3:02 and entered the 50k portion in 4th. Shortly after entering this section I got off course due to a confusing course marking and lost some time. I was able to work my way up to 3rd place and tried to hold on, but at mile 27 I started to get some adductor and sartorius cramps. I walked for awhile, was passed by one runner, hit a few electrolyte caps, and a gel, and was able to get back in a grove until the finish. I hit the finish in 5:03:10 in 4th place. Not a bad day. I was happy with the outcome and look forward to the next 50k on 2/13/10 at Holiday Lake, where I've run the course 4 other times and don't have to worry about course markings near as much.

For this race there were 5 Aide Stations that offered water, a couple different sodas, bananas, peanut butter pretzels, M & M's, and Famous Amos cookies. I went for the bananas and peanut butter pretzels and drank 20oz of water between each AS.

Frozen Toe 10k

2009-12-18T07:00:00.000-08:00

On January 9th 2010 we will be holding the first event on the Chestnut Ridge Loop Trail. This is going to be a great event that we hope becomes annual.

This has been a venue that I have looked at for a long time. It is a great trail that I use throughout the year and join with other trails in the area to train for many of the Ultra Marathons I've done over the years. Come out and enjoy this event and kick off the New Year with a healthy activity.

The Chestnut Ridge Loop Trail is a 5.6 mile single track trail that loops around the Roanoke Mountain Campground. This is a great trail with a little bit of everything. A couple of years ago it was upgraded in a few places and is now a fast and flowy trail that is perfect for a January trail race.

Course Description:

The event will start at the New Hope Christian Church. From here you will run down Welcome Valley Road to the Chestnut Ridge Trail. At the trail, runners will run the loop counterclockwise. Once back to Welcome Valley Road you will take a right and run back to the church/finish.

Event Age Groups: 11 male and female age groups. with medals given to the top 3 in each age group. The top 3 male and female winners will receive unique awards.

Age brackets for the event include, for both male and female: 14 and under; 15-19; 20-24; 25-29; 30-34; 35-39; 40-44; 45-49; 50-54; 55-59; 60 & up.

Parking for the Event: The event headquarters is going to be the New Hope Christian Church off of Welcome Valley Road.

Directions to the Start/Finish at New Hope Christian Church:

From Roanoke: Take I-581/HWY 220 South. I-581 turns into HWY 220 South. Just after the Outback Steakhouse take a left onto Old Rocky Mount Road (State Route 789). You will be on this for about .65 miles to Welcome Valley Road. Take a left onto Welcome Valley Road and the New Hope Christian Church will be on your Left.

Outback Scramble - Indianapolis IN

2009-12-18T06:10:00.000-08:00

Every year Gina and I travel to Illinois to see our family for Thanksgiving. Typically we try to find a place along the way to trail run or, if lucky, find a place to race.

This year we were in luck. We found the Tuxedo Brothers Outback Scramble at Eagle Creek Reservoir. This thing was a blast.

Leading into the event we were lucky to find any information describing what we were in for. The race info described a race distance of 4 miles plus or minus a mile, creek crossings, briars/thorns, rope assisted up and downhills, a good chance at getting lost, and lots of other obstacles.

The race was capped at 300 people and was to start at 9:34am. If you brought canned good you received a discount on your race entry and the 3 people who brought the most canned goods got a head start. Weird I know!

The race started with a .75 mile or so lead out on a road. Then the course headed into the woods. Not on a trail, but into the woods, where you followed pink flagging. The flagging took you through the roughest portions of the woods, over fallen trees, up steep slopes, down steep slopes (some with ropes to assist you), into ravines, across creeks, zig zagging up and down just like my heart rate.

Along the course were hats (sombreros, viking helmets with horns, sequined hats, feathered hats, party hats, coiled up snake hats, you get the picture). These hats represented a choice for the runner. Grab a hat and cross the finish line with it and you receive 1 minute off your finishing time or run with your hands free and take the "real" time.

I wasn't too concerned with the hats until the guy in front of me dropped his as he was scrambling up a hill. He looked back and just decided to leave it. I picked it up and kept in in my possession for the rest of the race (more on this in a minute).

Towards the end of the race the course went into two separate fields of tall, 5 or 6 foot grass, where you could hardly see where the next piece of pink flagging was ahead of you. At the last field, I could see a course volunteer waving runners his way and directing them out of the "trail" portion and back onto a path and the final .75 miles.

The last section was a loop around a grassy field. We circled around the field and headed to race headquarters and the finish line. Everything seemed smooth. I was in 18th place and thought I could hold my own and come away a bit better because of the hat I had in my hand. As I was coming toward the finish about 100 yards out I felt something pull at my hat. It was a 20 year old trying to rip my hat out of my hand. I mean rip. He was tugging with all his might. Fortunately I was wearing work gloves for this "trail race" and had a healthy grip on my hat. The "hat thief" finally gave up and as he ran off I could hear him say "it worked last year" (repeat offender). So I finished with my swirled multicolored hat and got an extra 1 minute off my time. I was 19th overall and 2nd in my age group.

Gina and I had a great time at this event and may be back in future years.

Into the Darkness 4 Mile Night Trail Run

2009-10-29T11:12:00.000-07:00

3rd Into the Darkness Night Trail Race October 24, 2009

Results and Pictures

Thank you very much for coming out and enjoying what I think is the area's most unique event. I hope everyone had fun out there. I am pleased that, once again, we almost doubled our numbers of entries with 208 registrants. I loved see so many 19 and under runners.

This year the course record was smashed from Caleb Kingery's 28:43 last year to the new record of 24:07 by David Cheromei (that's a 5:49 per minute pace, outstanding). The 2nd Place finisher was a surprise entry. He is a guy with great credentials and has been named USATF Mountain Runner of the Year (2002, 2003, 2004). Paul Low ended the race with great time of 27:24. This was followed by a great runner from Covington Ryan Middleton who was third with a 29:06

On the women’s side we had Christina Rolfe come in first with a 34:54 after running the memory 10mile race earlier in the day. Followed closely by 2nd place Hollie Flynn in 35:19 and 3rd place Samantha Mitchell in 37:31 in 3rd.

Congratulations to everyone. Thanks for coming out to play with us. For those of you that have never raced in a trail race or raced at night, Great Job. I think you will find that being out on trails will become addictive. If you want to find more trail locations please visit the trails section (for local info) or adventures section (for out of state info) of our website and get out there and have fun.

Also, for those of you that were in the race and found out that you could use a better light. Walkabout Outfitter has extended their 25% discount on all headlamps in stock.

Don’t forget our other sponsors. They help us make these races happen.
Gilbert Chiropractic
Mamma Maria’s – In Salem. Make sure you order some garlic knots.
Walkabout Outfitter
Roanoke City Parks and Recreation
This event is sponsored by Roanoke Parks and Recreation. Check them out onthe web at www.roanokeva.gov/PLAY or friend them on facebook to find outwhat is new in Parks and Recreation.
Virginia’s Explore Park
Monster Energy Drink
Roanoke Outside – Pete Eschelman has help create a large social network of outdoor recreation enthusiasts in the Roanoke & NRV Region of Virginia. His facebook page or Roanoke Outside email list will keep you up to date on what’s going on in the local outdoor world.

Running Trails at Night

2009-10-18T13:27:00.000-07:00

Gina and I have run trails by headlamp and flashlight since we first got into trail running back in 2001. Due to time constraints, most of our fall and winter running occurs after dark. Both of us prefer to run on trails and don't want to let darkness keep us from staying in trail running shape. In addition, there are aspects of running at night that you just can't put into words.

Light Source:
My lighting preference is to use a LED headlamp and a flashlight (halogen or LED). LEDs are a very energy efficient lighting source and cast a white glow (I can't stand to buy and go through a lot of batteries. LEDs have really helped increase the run time of battery operated lights). Depending on your LED headlamp, the beam emitted will be a glow or a focused beam. There are countless options of headlamps for a variety of uses. I've yet to find a headlamp that lights up the trail and allows you to get depth perception.

When running at night you get depth perception from shadows being cast from your light source. The best way to get shadows is to use a flashlight. Holding a light lower, in your hand, helps to get the shadows you need to identify rocks, roots, and other obstacles in your way.
With this in mind I usually only run using a headlamp, but if I'm planning to run a trail fast, run a rocky or rooty trail, or run a steep downhill, I will also use a flashlight. Not only does this help minimize getting injured on the trail but it is also smart to have a backup light source in case your primary light stops working.

For those of you unfamiliar with headlamp options I encourage you to visit our newest sponsor, Walkabout Outfitter, to see their selection and to get a 25% discount on headlamps in stock.

Print this post off for 25% off Petzl headlamps at
Walkabout Outfitter - Lexington and Downtown Roanoke

3rd Into the Darkness Night Trail Run

2009-09-23T06:19:00.000-07:00

Print this post off for 25% off Petzl headlamps at

Walkabout Outfitter - Lexington and Downtown Roanoke

On 10/24/09 we will be having our 3rd Into the Darkness race. This is my favorite race to direct and promote. There is something about running at night that is indescribable. The temperature is milder, there are sounds that you don't hear during the day, there are glowing eyes staring back at you, and there's this feeling of uniqueness, that you are doing something that few people ever choose to experience. Add 150+ other runners, our unique spin, and you have a recipe that has caused people to name this as their favorite race.

In preparation of the night race the course will be cleaned up. We will be blowing the leaves off the trail to help you see and stay on course, we will remove sticks and loose rocks, and we will be placing many reflective arrows, markers, glowsticks, and other Halloween related items throughout the 4 miles. All in an effort to make this an unforgettable event.

Following the race we will be having spaghetti from Mama Maria's, the infamous Mountain Junkies pumpkin bread, and other food and drinks.

All awards for this race are homemade Halloween themed plaques. Awards will be given to the top 3 male and female overall winners, Male and Female Masters (over 40) winners, and the top 3 in 11 age groups.

Sponsors:

Our newest sponsor is Walkabout Outfitter - they are offering a 25% discount on all Petzl headlamps purchased at their Downtown Roanoke and Lexington stores (you just need to print off this page and take it into the store).

Virginia's Explore Park

Roanoke City Parks and Recreation

Gilbert Chiropractic

Mama Maria's

RSC Rental Equipment

Monster Energy Drink

The entry fee is $20 until 10/10/09.

To guarantee getting a t-shirt you need to make sure you have signed up by this date.

After 10/10/09 the entry fee is $30 and all remaining shirts (we try to get extra) will be given out on a first come first served basis.

13th Annual Fab 5k - August 15th, 2008

2009-08-19T04:57:00.000-07:00

2009 Race Results - Overall - Group

Photos

Race Day Wrap Up
The morning of the 13th Fab 5k was a hazy 70 degrees. This year was one of the few years that the course had green grass from an abundance of rain. The course was mowed on Friday leaving it in perfect condition.

Since the Fab 5k is one of the only money races in the valley we usually get some impressive times. Somehow we all had a suspicion of who was going to win.

The results show some impressive times.

David Cheromei - 14:54

Randy Horner - 15:52

David Angell - 15:58

and a total of 11 people under 17 minutes.

On the women's side it was an extremely close race. Last year's winner Allie Uhl took 20 seconds off her time and fought off the 2nd and 3rd places winners at the line.

Allie Uhl - 19:08

Michelle Church - 19:09

Mary Catherine Sowder - 19:10

The 40+ crowd also had a great race.

Mark Knapp - 1st Master Male - 20:02

Simone Vandegrift - 1st Master Female - 23:54

and, new this year, instead of an 18 and under award I decided to go with an under 18. I wanted to make sure we kept this award as a High School award.

Michelle Church - 19:09

Patrick Woodford - 16:30

It was a great turnout of runners under 18. I like to see so many young runners come out to fight in the preseason to see who has been working the hardest over the summer break. Good luck during your xc season.

In addition, we had a lot of runners state that this was their first race and many who had lost a lot of weight and decided to give themselves another challenge. Congratulation to all of you. I hope this race was a positive experience. Whether you are running it competitively or just to finish, participating in a race is a big deal and accomplishment. You did something that most people will never do.

Remember our Sponsors:

Gilbert Chiropractic

Roanoke County Parks, Recreation and Tourism

Rowe Sofa

Kirby Vass Insulation

Cuz's Autobody

StellarOne

Proceeds from this race go to

Roanoke County Parks, Recreation, and Tourism

and future races in the Roanoke Valley.

6/6/09 Trail Nut 10k and Half Marathon

2009-06-09T11:14:00.000-07:00

Falling Creek Park: And the Rain Came.
The first race of the year and the Grand Opening of Falling Creek Park was supposed to be on May 16th. I was going to race in the Fat Tire Frenzy, directed by Kenny Palmer, and promoted by Bedford County Parks and Recreation. Gina and I got a call the day before, stating, that the race had been cancelled due to the park being deluged by 2 inches of rain in 2 hours. The consequence of this rain was that it flooded the park, washing away most of the bridges, washing away much of the rock in the parking lot, and moving a 1800lb granite slab 25ft or so. This was terrible news to the park, Bedford County, and Kenny, who had put a ton of time gearing up for the mtn bike race.

Between 5/16 and the 6/6 Trail Nut race day we had more and more rain. Somehow, in these two weeks before the Trail Nut race, everything was put back together. Gina and I waited until mid afternoon on Friday, when the rain stopped, to mark the course. At that time, we could see, that there was little evidence that the park had been hit so hard in the weeks prior. Muddy yes, but there was no sign of the destruction that had taken place. I rode the course on my mountain bike to put up the mile markers and Gina ran putting up the flagging and caution tape. Boy was it a slippery ride for me, and slow going.

Don't forget the Trail Nut Sponsors:

When you go into these stores make sure you mention to them

that you've participated one of our races. That let's them know that their

sponsorship is bringing in business.

Gilbert Chiropractic

Joel Gardner DDC

Super Shoes

Outdoor Trails

On Saturday morning my usual routine is to ride the race course to make sure all the markings are up and that the caution tape is still in place. As we were driving I could see that Bedford County got more rain during the night. I abandoned my usual pre-race ride and decided to run the course (this would give me a chance to assess just how slippery things would be for you runners and to make sure that course adjustments or trail bypasses weren't needed). I ended up being surprised that, although muddy and slippery, things weren't as bad as I thought. The first mile of single track is the worst when wet. After that the course tread is more sandier and loamy providing for "better" traction.

The 2nd Trail Nut 10k and Half Marathon doubled in size this year. We had a total of 67 in 2008 and 149 this year. Many of you registered in the last two weeks after I had to give t-shirt numbers and weren't able to get shirts. At the early registration cut-off we had 78 signed up and I ordered 130 shirts. I misjudged how many of you would be signing up in the last weeks and on race day. Sorry to those of you that didn't get shirts (Mountain Junkies L.L.C. does guarantee a t-shirt and your preferred size if you pre-register. Althought we want everyone to end up with a shirt, after the pre-registration date, we can't guarantee anything, and give out extra shirts on a first come first served basis.).

Once the race started I knew the times were going to be slower due to the conditions which were very similar to last year. We had some pretty fast runners sign up so I was curious to see the finishing times. If I remember correctly we had 3 half marathoners pass the 10k finish before Dave Goode finished the 10k in 44:40 (2:15 faster than last year's winning time), 2nd Steve Burtis in 46:36, and 3rd Carl Saunders in 48:43. The top 3 10k women were led by Lisa Horney in 52:38 (3:06 faster than last years winning time), 2nd Leigha Schimmueller in 53:38, and 3rd Christine Rolfe in 54:10.

For the Half Marathon we had two runners that seemed to be breezing through the course. Gina mentioned that at the 5.5 mile point that they were just chatting away like it was no big deal. Separated by 24 seconds was Andy Sayers who came in first in 1:34:56 and Timothy Driscoll who came in second in 1:35:20, and Daniel Boyers in 3rd at 1:43:21. On the womens side of the half marathon we had 1st place Kelly Charley in 2:05:09, 2nd Sandra Denius in 2:14:29, and 3rd Jennifer Dietrich in 2:16:22.

Many of the runners in this, and the other R NUTS races, were new to trail running and racing. Finishing a race like these is a big accomplishment. You have to overcome the terrain, conditions, and the mental and physical fatigue of the miles. Congratulations to each of you for coming out and challenging yourselves. Thanks for participating in a Mountain Junkies LLC event. Hopefully we will see you next year.

Josh

4/25/09 Promise Land 50k

2009-05-18T06:39:00.000-07:00

It has taken me a couple weeks to report about this race. Don't get me wrong, this is a great event, on a great course (challenging), good atmosphere, and great food following the run, but I wanted to break 6 hours. That was my main focus when I decided to enter this event for the 4th time. Off the top of my head I've finished in 6:32, 6:18, 6:07, and 6:18 this time. I felt like I was better prepared than my 6:07 last attempt. My weight is at a level I haven't been to in 17+ years. I can't event remember the last time I was below the 180lbs mark. This, I figured, had to help me get under the 6hr mark.

This event is listed as the toughest 50k on the east coast. It travels up and down from the parkway twice with a total elevation gain and loss at above 7400ft. It is a beautiful location for a race but holds some very tough and technical terrain.

My problem with this course is that I typically battle cramping of my sartorius, hamstrings, quads, and calves after about the halfway point. This time I made it to mile 21 or so before bad things started to break down. I was following my plan pretty well, hitting my splits or coming in a tad faster, drinking 20oz between aide stations. and eating something at each aide station. I was going at a pretty slow rate on the climb up Apple Orchard falls, I lost a lot of time here, and when I got the sunset fields, the thought of running 5 miles down hill didn't cheer me up. I had to take the downhill pretty easy and cramps made me take at least 4 time outs along the way.

The surprising thing in all this was that very few people passed me during my suffering (that would have been more of a downer). I ended up coming into the finish in 6:18 and 29th place. Not bad overall and concidering it was the hottest race day for this race ever. I just think of what could have been and whether I will succomb to the pressure to run this race again and attempt a 5th try at a sub 6hr finish.

Mill Mountain Mayhem 10k - 4/18/09

2009-04-19T17:05:00.000-07:00

We had perfect weather for this race. As some of you know this race has been over a year in the making. It has been an interesting process but worth it. The Roanoke City Parks and Recreation workers involved in this race were a huge help leading up to race day and during the race. Thank you.

This race is part of the Roanoke Non Ultra Trail Series (R NUTS) and this course is like a mini ultra trail run. It is a challenging course with over 1250ft of elevation gain and loss, lots of rocks, and a screaming fast 1.5 mile technical downhill to the finish. This course is very similar to the Promise Land 50k that Gina and I and a couple of other Mill Mountain Mayhem participants will be running next weekend.

We had 86 participants in this first year race. I look forward to this race growing. It is by far the Roanoke Valleys toughest 10k race. Each of you should be proud of your ability to run and finish such a tough course. It is a great accomplishment whether you were a front runner or at the end. These races are here for you to challenge you. There is only one winner and if you’re like me you will never see this person except at the start line. Challenge yourself and make a goal of matching or exceeding your time in 2010.

We had 6 people participate from out of state (thanks for coming to play with us), 32 from outside the Roanoke Valley, and 18 people that were new to Mountain Junkies LLC races. One of these was the winner David Cheromei, who ran the course at an amazing 5:41 per mile pace. Hard to believe. He crossed the finish line moving so fast that he had to hurdle the metal gate 80ft away. To me this is as amazing as our last finisher, Ray Gilbarte, finishing the race at age of 71.

Thank you for participating. I like seeing each of you compete and am enjoying the little community this R NUTS series has created. I look forward to the last race in the series, the Trail Nut 10k and Half Marathon, and what can be dreamt up for 2010.

Don’t forget the Sponsors:
Gilbert Chiropractic
Joel Gardner DDS
Super Shoes
Outdoor Trails
Road ID
Dick’s Sporting Goods

Josh Gilbert
Head Mountain Junkie

4/4/09 - 6 hours of Warrior Creek

2009-04-07T10:57:00.000-07:00

I've been wanting to participate in a "hour" race for a long time. This was just the place to do my first multi hour event. I haven't been riding my mountain bike much this winter or spring so I choose to sign up in the Male Duo Team category. I figured 2-3 hours of riding at 100% would be enough for my legs.

So I called up a buddy from the 2008 Virginia Derailer Series and we set out to have some fun in Wilkesboro NC. Gina signed up with 2 other girls and they raced in the 3 Person Female Team category and did really well. We ended up having a group of 9 guys/gals from the Roanoke area participating in this race. It was fun group to hang with.

We headed down to Wilkesboro on Friday to get in a course pre-ride. Unfortunately it rained 3 days prior to the race so the course was a bit muddy on Friday afternoon. Fortunately the wind picked up in the afternoon and helped dry the course out for Saturday. The course ended up being in great condition.

The course was 10.5 miles of rolling, curvey, and in a couple places hilly singletrack. This course had the most berms on it of any trail I've ever been on. You could practically ride sideways in some of the curves. It was a blast and a real lung burner. The trails winded in and out around the lake so you could see water in a number of spots.

The race had a last lap cut off at 3:30 so our team only got in 5 laps. I did 2 and Vandenberg did 3. It was a great time. Ride a lap, hang out for an hour, clean up/lube the bike, eat, hydrate, and then get out there and hit it again. It made for a fun and entertaining day.

The Brushy Mountain Cycling Club (BMCC) did a great job with this event and cutting the trails. I think we'll head back here in the future.

3-28-09 Montvale 5 & 10 Mile Trail Races

2009-03-29T15:22:00.000-07:00

The 10 day forecast leading up to this race looked pretty bleak. It was calling for 4 days of rain leading up to race day and an 80% chance of showers on race day. And this time the meteorologists had it right.

Gina and I went out on Friday to finalized the course, verify the total distances and mileage at the water stops, and to paint and put up the flagging and caution tape. The weather for us was great until about 4pm. That's when the rain started up again and didn't stop until 4am race morning.

Fortunately, most of the course tends to hold up well to wet weather. That is if the rain could hold off. The race day forecast was right on. There was no rain for the entire race and it didn't begin to sprinkle until Gina and I were pulling away at 3pm. Perfect.

Race morning the temperature was 58 degrees and cloudy. We had 71 preregistered for this race and another 27 people signed up to battle the course on race morning. For a first year event it is very hard to predict how many people will come out. I always hope for a minimum or 100 people but it takes more than hope.

Congratulations to all that finished. It is a big accomplishment anytime you run 5 or 10 miles. Most of the world will never experience what that feels like. These races were set up to push you. To push you on to new distances and new challenges. If you can run a 5k(10k), why not a 5 miler(10 miler). If you survive, why not a 10k(half marathon). I for one know that it is mostly a mental game. Your body will take you where you want it to go.

There were some impressive times Saturday:
5 Mile
1st Male - Sam Allen - 35:20 (6:44 per mile. It was a 5.25 mile course)
2nd Overall and 1st Female - Sarah Krycinski - 40:40 (7:45 per mile).
10 Mile
1st Male - Ed Dickenson - 1:04:51 (6:45 per mile. It was a 9.6 mile course).
1st Female - Hollie Flynn - 1:27:06 (9:04 per mile)

Thank you for coming out. I hope you had a great time.

And remember to visit our sponsors and tell them you participated in the race.

Gilbert Chiropractic

Joel B. Gardner, D.D.S.

Super Shoes

Outdoor Trails

The next race is the Mill Mountain Mayhem on 4/18/09, visit www.mountainjunkies.net for complete race details. Early registration ends on Saturday 4/4/09. Guarantee a race t-shirt, and your preferred t-shirt size, by registering early.

3/7/09 Explore Your Limits V

2009-03-08T18:26:00.000-07:00

Thank you to all our volunteers and sponsors for helping us make this event happen. We appreciate your support.

Gilbert Chiropractic

Dr. Joel Gardner DDS

Super Shoes

Outdoor Trails

One week prior to the race the Roanoke Valley saw it's first snow (4-6 inches) followed by single digit temperatures on Monday. I'm sure I wasn't the only one wondering what the coures would look like 6 days later.

Gina and I marked the course on Friday the 6th and there was still a couple of spots covered in snow. Surprisingly much of the course was in good shape and drying out by the minute. I decided to change the 10k course this year to clear up some course confusion around the 10k trail entrance and the finish line. In addition, the new section of trail tends to hold up better when wet and is a twistier (those of you that have participated in the 10k in the past can let me know which version you prefer)

The forecast for race day couldn't have been any better; 80 degrees with clear skies. The temperature at the start of the race was 65. We had 173 registered runners signed up. At least two runners were celebrating their birthdays; Kim Bennett and Elizabeth Skaggs (sorry I forgot to mention that during the awards).

Congratulations to all that participated and especially our youngest and oldest runners.
5k - 10 year old Lizzie Boone & 11 year old Jonathan Phillips
55 year old Jean Vengrin & 73 year old Maurice Earles
10k - 14 year old Jodee Martin & 13 year old Dana Thompson
56 year old Dru Sexton (2nd female) & 70 year old Ray Gilbarte

Results are posted on www.mountainjunkies.net/explore_your_limits.htm

Photos were taken by JJ Wimmer. He will have the photos posted after he gets them edited and uploaded to www.johnwimmer.fototime.com/welcome

The next races in the R NUTS (Roanoke Non Ultra Trail Series) will be:
3/28/09 - Montvale Park 5 & 10 milers
4/18/09 - Mill Mountain Mayhem 10k
6/06/09 - Trail Nut 10k and Half Marathon
See our website for more information www.mountainjunkies.net

2/14/09 - 2009 Holiday Lake 50k++

2009-02-15T06:10:00.000-08:00

This was my fourth run at Holiday Lake. My previous best time came in 2002; 5:28. This came after six months running. Subsequent times were 5:51 in a very muddy, snowy, and icy course in 2003, and 5:31 in 2005.
This Winter Gina and I have been doing a bit more running. I wanted to lose some weight over the winter rather than gain. I've wanted to start the spring road biking season around 180lbs. I want to haul less of me up the mountains.
OK, back to Holiday Lake. This is a runners course. There are only a few sections that are too steep to run, everything else is on rolling single track and gravel/dirt roads, on this 16.25 mile loop. This year the course changed a bit and we ran the course clockwise first and then turned around and ran the second loop counter clockwise.
Gina decided to come out and be my support. She was allowed to meet me at 5 of the seven aide stations. Being a numbers guy, I gave her a chart of my projected times at each aide station so she'd know when to expect me. The chart started with me running 8 minute miles, gradually slowing down in the middle and then picking it back up towards the end. I was right on these projected times until the 5th aide station. This is when I had to take a trip to the woods to take care of some, #2 business. This little trip to the woods set me back a couple of minutes and I was unable to get them back. In addition, miles 23-25 I found myself feeling like crap and having that usual, what the heck am I doing out here conversation with myself. Fortunately that faded fast and I was back on track.
I'm pretty happy with my time considering my training. This winter I have averaged about 20 miles of running (long run of 21 "Swinging Bridge 35k"), 20 miles of road biking, and some occasional miles on the mountain bike per week.
Holiday lake is one of 3 races directed by Ultra running legend David Horton (www.extremeultrarunning.com). He puts on a great race with aide stations full of food and drink and is truly happy to see you succeed and push through the pain. By finishing the race everyone gets a great Patagonia Long Sleeve shirt and a pat on the back.

1/31/09 - Mill Mountain Mayhem - Time Trail

2009-02-02T09:57:00.001-08:00

Friday I decided to check out the Mill Mountain Mayhem 10k course and fine tune the course details. This was going to be my last long run leading into the Holiday Lake 50k on 2/14/09. I took off with a full camelback mule (100oz. water, first aide kit, and food). The plan was to run the MMM 10k course for time, then take the Woodthrush Trail to the Chestnut Ridge Loop Trail, take Woodthrush back to the Star Trail and back to the car at the Trailhead for a 16 mile loop.

I started the 10k at the midway point on the gravel road of the Star Trail and ended at the sign post at the top of the gravel road. I hit the Monument Trail at 12.5 minutes, the bottom of the Monument trail at 24 minutes, the Star Overlook at 44 minutes, and finished in 54:30. I hiked two sections of 100 steps on the old road between the Monument Trail and Big Sunny. The rest of the time I tried to go as hard as I could.

I think without the backpack I could finish the course between 51-52 minutes. I expect to see winning times in the 46-48 minute range and the end of the train at 90 minutes. This is a tough course with 1310ft of elevation gain. See the elevation profile at http://www.mountainjunkies.net/Mill_Mountain_files/Mayhem_Course_profile.jpg

This will be a lung burner and a fun course. You'll get to see most of the moutain, have some great downhills, see the old car crashed on the side of the mountain, run along side the zoo, and have a brief chance to look out over the Roanoke Valley at the Roanoke City Star overlook.

As of now the Official Course will start where the Star Trail crosses the Fishburn Parkway and will finish at the gate at the bottom of the Star Trail. This will be exactly 10k.

1/17/09 - Swinging Bridge 35k & 50k

2009-01-18T09:00:00.000-08:00

The Swinging Bridge run is held in Cumberland Virginia at Bear Creek State Park. It is coordinated by the Richmond Road Runners Club. The race entry was very cheep and included a long sleeve cotton shirt. The race gives you the option of what distance you want to run; 35k or 50k. You don't have to decide until you finish the 35k whether you want to go on or not.

Results - 8th in the 35k with a time of 3:35

Race Morning:
This marked the first time I have ever seen negative numbers on the temperature gauge of my 4Runner. During the 2 hour and 40 minute drive I saw temperatures ranging from 8 degrees to -2 degrees. At the 8:00am start it was reported to be -2 degrees and expected to get to the the double digits by the end of the race.

Clothing:
Top - I chose two thin layers topped with a Mountain Hardwear Transition Wind Shirt Jacket.
Bottom - Tights and a cheap pair of wind pants.
Accesories - Two Buffs (My favorite accessory. One for my head and one for my neck and sometimes to cover my mouth and nose.), one pair of thicker glove liners, Sunglasses with amber lenses (when these fogged up the fog froze onto the lenses. Not the best choice early but they paid off in the end), a pair of sock liners (very thin) and a pair of smartwood socks.
Shoes - Salomon Flagstaffs. They've been around forever and I decided to run in them due to the good chance of running through water at some point in the race.

Before the race start the race director asked the crowd, "show of hands, who is running the 50k?" There were about 35 hands put into the air (I was one of them). I had every intention of using this as a training run in preparation of the 2/15/09 Holiday Lake 50k. Everyone was frozen at the start and it took a good 20 minutes for everything to get warmed up. The course was 80% single track and the rest was forest roads and fire roads. The single track sections made you feel very secluded. The trail was well blazed but hard to find on the way out due to thick leaves. I got off the trail a couple times and had to look around to connect back up. There were numerous creek crossing. Fortunately due to the 0 degree temps all of the crossings were ice except for one. I chose to get one foot wet on each trip out and back rather than waste time finding a place to cross without getting wet. In addition, this course had the most trees down that I've ever seen. I thought I was in a steeple chase. Climb, jump, scramble, climb, jump, duck, and climb again. This ended up taxing my left lateral quadracep that I injured a couple of weeks ago, so I eventually stopped jumping over the trees and just walked over them.

About 3 miles in I caught up with a couple guys from richmond and we were running at a comfortable and steady pace. We hit the first aide station at around mile 5 at 53 minutes and kept on cruising. At the second aide station, the turn around point, at mile 11 we were at 1 hour and 40 minutes. Right on the pace I wanted.

Since the race is an out and back we got to see everyone in the race as they hit the turnaround. I was at 9th place at the turnaround and doing fine. Hit the 3rd aide station at 2 hours and 25 minutes. This is where it started to change. The wind picked up a little bit, I tripped on a couple of stick/roots, and started to lose motivation. This 5 mile section felt like 10 and I decided to only do the 35k. I finished in a group of 3 people, 1 of them ended up being the first person to go out on the 50k course. There weren't many takers for the 50k. I think they had about 10 people go on for the remaining 10 mile loop.

Considering the weather conditions this was a well run race and I'd do it again. The volunteers had to deal with 0 degree weather, frozen water coolers and soda bottles, and frozen runners. It takes some great people to come out and help on a day like this. If I can get over the mental trauma, I'd like to come back again and finish the 50k.

2009 Roanoke Non-Ultra Trail Series

2008-12-05T13:55:00.000-08:00

Race Schedule - Series Webpage

This series is 2 years in the making. I am happy to finally have 4 unique races and venues on the calendar. Be on the lookout for new information about this series. I am updating the details on a regular basis.

3/07/09 Explore Your Limits 5/10k - Virginia's Explore Park
3/28/09 Montvale 5/10 Mile Races - Montvale Park
4/18/09 Mill Mountain Mayhem 10k
6/6/09 Trail Nut 10k/13.1 Mile - Bedford's Falling Creek Park

Into the Darkness Night 4 Mile Trail Run

2008-11-02T08:00:00.000-08:00

We couldn't have asked for better weather. By the time I left the park it was still around 48 degrees. The sky was clear and loaded with stars. Too bad it wasn't closer to a full moon.

We had a total of 113 registrants with 107 participating and completing the race. We doubled our numbers from 2007.

It is great to see so many people coming out to play in the woods. I was impressed with the number of 10-14 year olds that ran the race. Good job.

To prepare for the race there was a total of 20+ hours of work done clearing out loose rocks and roots, clearing sticks, cutting down trees, and blowing off the leaves accumulated on the trails. My wife and I are heading up the trail maintenance plan that is allowing the park's trails to stay open. Let us know if you would like to volunteers to help out.

Thank you for coming out to the race. I hope each of you had a great time and a memorable experience.

Race Webpage
Overall Results
Group Results

Don't forget the sponsors

Gilbert Chiropractic

Super Shoes

Outdoor Trails - in Daleville and Lynchburg

Mamma Maria's in Salem

Monster Energy Drink

RSC Rental

12 Annual Fab 5k on 8/16/08 at 8:00am

2008-08-25T09:50:00.000-07:00

Fab 5k - August 16th, 2008

We hope you like the Zorrel Technical Fiber Shirts
Thank You - Gold's Gym North Roanoke

2008
167 Registrants
157 Finishers

Group Results

Overall Results

What a great day for a race. The conditions were perfect.

Congratulation to all finishers. We thank you for coming out to our event and appreciate your effort out there.

And to the Sponsors and Volunteers; we appreciate your support and help. It couldn't be done without you.

2008 Sponsors!
Gilbert Chiropractic
Roanoke County Parks, Recreation, and Tourism
Rowe
Super Shoes
Outdoor Trails
Gold's Gym
Stellar One
Cuz's Autobody
Kirby-Vass Insulation
Tidy Cleaning Services
Panera Bread
Roanoke Fruit and Produce

Proceeds from this race go to
Roanoke County Parks, Recreation, and Tourism
and future races in the Roanoke Valley.

Contact me at mountainjunkies@verizon.net for any questions about this race.

5/10/08 - Trail Nut - 10k and Half Marathon at Bedford's Falling Creek Park

2008-05-11T08:10:00.000-07:00

Congratulations to all the runners that participated in the first Mountain Junkies LLC Trail Nut races! Thank you for coming out and making the first year a success.

Other than some slick trail conditions, Saturday was an ideal spring day for a race. If we could have only postponed the race until noon. By the time I did a final sweep of the course the trails had dried up to an almost slip-n-slide free loop (thank you again Laura Hamm for helping to clean up the course. You were a big help.)

There were numerous animal sitings at the park on Saturday; 4 turtles, 5 ground hogs, 1 skunk, deer, a couple of red headed woodpeckers, and a handful of black snakes.

We have 4 people that can revel, for at least a year, in their course records:
10k:
Jill Himmel - 00:55:44.45
Walker Wright - 00:46:55.81
13.1:
Laura Hamm - 01:49:10.71
Mark Tuggle - 01:34:17.81

Thank you to the Sponsors and all the Volunteers

Gilbert Chiropractic - 212 East Main Street, Salem

Super Shoes - Williamson Road - Roanoke

Lynchburg, Harrisonburg, Staunton, Christiansburg, & Charlottesville

Outdoor Trails - Daleville & Lynchburg

Let me know what you thought of the course and any suggestions you have for future years.

Thank you for coming out to play with us.

Falling Creek Park - 10K Overall Results

2008-05-11T08:07:00.001-07:00

Place Time Name Age M/F Bib#
----- ---- ---- --- --- ----
1 00:46:55.81 Wright,Walker 28 M 578
2 00:47:45.86 Jamison,Neal 40 M 580
3 00:49:55.84 Painchaud,Kevin 37 M 584
4 00:52:18.25 Montgomery,Chris 26 M 579
5 00:52:27.21 Baker,Keith 53 M 596
6 00:52:44.88 Carroll,Daniel 16 M 566
7 00:52:55.32 West,David 33 M 592
8 00:52:58.02 Benedict,Rick 47 M 589
9 00:54:53.76 Falls,Doug 43 M 572
10 00:55:44.45 Himmel,Jill 36 F 569
---------------------------------------------------------------------------
11 00:59:36.42 Hernandez,Nelson 52 M 575
12 01:01:24.82 Hudson,Kellie 34 F 594
13 01:02:49.14 Howard,Christy 34 F 595
14 01:05:31.47 Vaden,Sarah 18 F 591
15 01:06:00.63 Miller,Sherry 44 F 582
16 01:08:16.49 Nicholson,Trina 53 F 573
17 01:08:24.28 Krockow,Lisa 41 F 593
18 01:09:58.96 Watkins,Dawn 40 F 590
19 01:10:30.83 Narziso,Cruz 42 M 581
20 01:10:35.08 Craig,Jeanne 38 F 586
---------------------------------------------------------------------------
21 01:10:35.52 Craig,Eddie 39 M 585
22 01:13:53.87 Sherrill,Emily 42 F 571
23 01:13:54.30 Carroll,Emily 15 F 567
24 01:13:57.39 Brown,Clark 58 M 588
25 01:14:29.79 Hernandez,Robin 50 F 574
26 01:16:59.29 Norwood,Sue 59 F 597
27 01:21:16.92 Dennis,Larry 61 M 577
28 01:22:19.09 Frazer,Janis 36 F 570
29 01:32:13.58 Gilbarte,Ray 70 M 587

Falling Creek Park - 10K Group Results

2008-05-11T08:05:00.000-07:00

Overall Women
1. Himmel, Jill 00:55:44.45
2. Hudson, Kellie 01:01:24.82
3. Howard, Christy 01:02:49.14

Overall Men
1. Wright, Walker 00:46:55.81
2. Jamison, Neal 00:47:45.86
3. Painchaud, Kevin 00:49:55.84

Women's Age Group: 15 - 19
1. Vaden, Sarah 01:05:31.47
2. Carroll, Emily 01:13:54.30

Men's Age Group: 15 - 19
1. Carroll, Daniel 00:52:44.88

Men's Age Group: 25 - 29
1. Montgomery, Chris 00:52:18.25

Men's Age Group: 30 - 34
1. West, David 00:52:55.32

Women's Age Group: 35 - 39
1. Craig, Jeanne 01:10:35.08
2. Frazer, Janis 01:22:19.09

Men's Age Group: 35 - 39
1. Craig, Eddie 01:10:35.52

Women's Age Group: 40 - 44
1. Miller, Sherry 01:06:00.63
2. Krockow, Lisa 01:08:24.28
3. Watkins, Dawn 01:09:58.96
4. Sherrill, Emily 01:13:53.87

Men's Age Group: 40 - 44
1. Falls, Doug 00:54:53.76
2. Narziso, Cruz 01:10:30.83

Men's Age Group: 45 - 49
1. Benedict, Rick 00:52:58.02

Women's Age Group: 50 - 54
1. Nicholson, Trina 01:08:16.49
2. Hernandez, Robin 01:14:29.79

Men's Age Group: 50 - 54
1. Baker, Keith 00:52:27.21
2. Hernandez, Nelson 00:59:36.42

Women's Age Group: 55 - 59
1. Norwood, Sue 01:16:59.29

Men's Age Group: 55 - 59
1. Brown, Clark 01:13:57.39

Men's Age Group: 60 & Over
1. Dennis, Larry 01:21:16.92
2. Gilbarte, Ray 01:32:13.58

Falling Creek Park - Half Marathon Overall Results

2008-05-11T07:58:00.000-07:00

Place Time Name Age M/F Bib#
1 01:34:17.81 Tuggle,Mark 28 M 55
2 01:41:53.99 Middleton,Ryan 20 M 86
3 01:42:44.00 Vickery,Bill 38 M 62
4 01:44:14.15 Bognar,Steve 56 M 73
5 01:47:22.27 Wall,William 28 M 54
6 01:47:44.51 Stick,Greg 52 M 72
7 01:49:10.71 Hamm,Laura 23 F 83
8 01:51:58.51 Decker,Vince 44 M 89
9 01:52:20.16 Stephens,Mark 36 M 79
10 01:58:53.64 Decker,James 33 M 58
-----------------------------------------------------------
11 02:02:40.44 Carswell,Warren 40 M 87
12 02:03:36.16 Finkle,Anita 41 F 64
13 02:03:36.41 Finkle,Jay 44 M 65
14 02:04:30.81 Moore,Lorraine 44 F 81
15 02:04:38.07 Myers,Mike 49 M 82
16 02:05:29.62 Geary,Maria 23 F 53
17 02:05:56.86 Jacomen,Royce 33 M 57
18 02:06:44.79 Woolson,Story 13 M 51
19 02:06:45.73 Ingraham,Melanie 33 F 60
20 02:06:47.09 Lee,Deanna 43 F 80
------------------------------------------------------------
21 02:10:50.36 Carson,Scott 34 M 78
22 02:12:12.00 Captain,Keith 29 M 56
23 02:13:53.12 Spencer,Kevin 43 M 66
24 02:15:55.94 Zollman,Graham 59 M 74
25 02:17:05.82 Sexton,Dru 56 F 75
26 02:22:33.10 Richard,Michael 35 M 61
27 02:24:19.10 Decker,Kari 30 F 59
28 02:24:46.23 Weaver,Terry 44 M 88
29 02:28:01.68 O'Neil,Jim 59 M 76
30 02:28:06.64 Soltani,Mohamed 44 M 68
-------------------------------------------------------------
31 02:33:05.21 Ballard,Jerry 48 M 70
32 02:33:38.32 Martin,Brian 21 M 52
33 02:36:32.90 Leftwich,Lefty 49 M 84
34 02:37:41.43 Miller,Eric 45 M 69
35 02:57:26.00 Escobar,Peter 48 M 48

Falling Creek Park - Half Marathon Group Results

2008-05-11T07:49:00.000-07:00

Overall Women
1. Hamm, Laura 01:49:10.71
2. Finkle, Anita 02:03:36.16
3. Moore, Lorraine 02:04:30.81

Overall Men
1. Tuggle, Mark 01:34:17.81
2. Middleton, Ryan 01:41:53.99
3. Vickery, Bill 01:42:44.00

Men's Age Group: 14 & Under
1. Woolson, Story 02:06:44.79

Women's Age Group: 20 - 24
1. Geary, Maria 02:05:29.62

Men's Age Group: 20 - 24
1. Martin, Brian 02:33:38.32

Men's Age Group: 25 - 29
1. Wall, William 01:47:22.27
2. Captain, Keith 02:12:12.00

Women's Age Group: 30 - 34
1. Ingraham, Melanie 02:06:45.73
2. Decker, Kari 02:24:19.10

Men's Age Group: 30 - 34
1. Decker, James 01:58:53.64
2. Jacomen, Royce 02:05:56.86
3. Carson, Scott 02:10:50.36

Men's Age Group: 35 - 39
1. Stephens, Mark 01:52:20.16
2. Richard, Michael 02:22:33.10

Women's Age Group: 40 - 44
1. Lee, Deanna 02:06:47.09

Men's Age Group: 40 - 44
1. Decker, Vince 01:51:58.51
2. Carswell, Warren 02:02:40.44
3. Finkle, Jay 02:03:36.41

Men's Age Group: 45 - 49
1. Myers, Mike 02:04:38.07
2. Ballard, Jerry 02:33:05.21
3. Leftwich, Lefty 02:36:32.90

Men's Age Group: 50 - 54
1. Stick, Greg 01:47:44.51

Women's Age Group: 55 - 59
1. Sexton, Dru 02:17:05.82

Men's Age Group: 55 - 59
1. Bognar, Steve 01:44:14.15
2. Zollman, Graham 02:15:55.94
3. O'Neil, Jim 02:28:01.68

May 10th, 2008 - Trail Nut 10k and Half Marathon

2008-04-29T17:17:00.000-07:00

This will mark the first trail running race at Bedford's Falling Creek Park. By race morning the park should be in mid bloom and full of color. This is a great park that has some fun rolling twisty single track. I have participated in a mountain bike race here, as part of the Virginia Derailer Series, for the past 2 years (http://www.vaderailerseries.com/) and thought it would be a great location for a trail running event. Each time I've been to the park the amount of trails has increased and there always seems to be something new. I've heard a version of the parks long term plan and it seems like it is going to be a place for everyone. Visit http://bedfordtrails.wordpress.com/ for Bedford County Parks and Recreation Trail info.

Course Description: The 10k course follows one 6.2 mile loop on the rolling single track. The Half Marathon will continue onto a longer 9 mile loop and a shorter 4 mile loop. This will be a great race for you to push your boundries. Runners that normally do a 5k should push themselves onto a 10k and runners that normally run a 10k should double their effort to complete the half marathon. This course is on rolling terrain. There are few rocks and no lung busting uphills. It is a great location for an alternative to beating up your joints on the road.

Contact me at mountainjunkies@verizon.net for a race flyer and any questions about this race.

Explore Your Limits IV - 5k Overall Results

2008-04-29T14:10:00.000-07:00

3/1/08

Place Time Name Age M/F Bib#
----- ---- ---- --- --- ----
1 00:18:10.44 Davis,Michael 18 M 548
2 00:20:14.55 Waters,Aaron 18 M 554
3 00:20:45.42 Uhl,Alice 33 F 553
4 00:21:12.10 Macdonald,Lenny 41 M 541
5 00:21:45.21 Roberts,Albert 45 M 550
6 00:24:53.15 Weddle,Chris 26 M 530
7 00:25:15.39 Thompson,Dana 12 M 542
8 00:26:03.92 Houston,John w. 17 M 521
9 00:26:07.34 Dojack,Christi 30 F 516
10 00:26:38.92 Looney,Brad 38 M 544
---------------------------------------------------------------------------
11 00:26:53.78 Santoroski,Michael 37 M 506
12 00:26:55.03 Earles,Cody 13 M 517
13 00:26:58.39 Harding,Elijah 10 M 559
14 00:27:14.33 Tuggle,Sherri 27 F 512
15 00:28:15.25 Richardson,Paul 55 M 502
16 00:29:27.23 Tuggle,David 64 M 513
17 00:29:38.04 Harding,Olivia 15 F 560
18 00:29:49.02 Dye,Frank 58 M 501
19 00:30:23.51 Davidson,Charles 54 M 514
20 00:31:20.49 Coffey,Roger 63 M 526
---------------------------------------------------------------------------
21 00:31:25.14 Dye,Jessica 27 F 503
22 00:31:41.80 Ribble,Kelly 43 F 549
23 00:32:00.48 Schuyler,Peter 46 M 561
24 00:32:35.46 LaBrecque,Michael 17 M 527
25 00:32:36.08 Houston,John 44 M 518
26 00:32:37.19 Prickett,Kyle 23 M 535
27 00:32:37.51 Clark,Julia 24 F 536
28 00:32:56.60 Fairburn Jr.,Thomas 13 M 510
29 00:33:10.71 Pfister,Jen 36 F 507
30 00:33:37.80 Siopis,Matt 26 M 533
---------------------------------------------------------------------------
31 00:33:43.01 Clark,Warren 61 M 531
32 00:33:47.95 Vengrin,Courtney 23 F 504
33 00:33:49.16 Painter,Sara 29 F 532
34 00:33:53.22 Taylor,Greg 49 M 556
35 00:33:56.51 Harding,Helena 12 F 558
36 00:34:22.17 Houston,Cora 13 F 522
37 00:34:38.90 Friedgood,Laura 33 F 547
38 00:34:39.78 Weaver,Rose 32 F 562
39 00:34:46.43 Coumes,James 33 M 555
40 00:34:47.10 O'Brien,Shane 16 M 529
---------------------------------------------------------------------------
41 00:34:48.87 Houston,Thomas 12 M 523
42 00:35:03.00 Mcgrady,Evan 10 M 545
43 00:35:24.90 Berry,Meaghan 27 F 538
44 00:35:35.95 Leffell,David 65 M 543
45 00:36:22.80 Ripple,James 47 M 557
46 00:36:31.66 Mann,Hannah 35 F 515
47 00:36:42.78 Houston,Ann 19 F 520
48 00:36:52.56 Johnson,Devin 16 F 511
49 00:37:12.58 Mandeville,Joyce 40 F 539
50 00:37:37.05 Fairburn,Thomas 48 M 509
---------------------------------------------------------------------------
51 00:37:43.38 Clark,Lara 22 F 534
52 00:37:51.18 Lynch,Susan 27 F 563
53 00:37:58.67 Halstead,Dylon 11 F 551
54 00:38:42.90 Sallah,Sierra 11 F 537
55 00:38:43.23 Houston,Mary 10 F 524
56 00:39:19.39 Jones,Maureen 33 F 528
57 00:40:56.07 Houston,Rainey 40 F 519
58 00:44:17.31 Abarbanel,Kal 23 M 564
59 00:44:17.89 Garnett,Jenny 27 F 540
60 00:51:06.98 Gallaher,Georgia 61 F 552
---------------------------------------------------------------------------
61 00:53:56.32 Atkins,Marcie 31 F 565
62 00:54:00.86 Brain,Christy 33 F 525

Explore Your Limits IV - 5k Age Group Results

2008-04-29T14:09:00.000-07:00

3/1/08
+-----------------------------------------------------------------------+
Overall Women
1. Uhl, Alice 00:20:45.42
2. Dojack, Christi 00:26:07.34
3. Tuggle, Sherri 00:27:14.33
-----------------------------------------------------------------------
Overall Men
1. Davis, Michael 00:18:10.44
2. Waters, Aaron 00:20:14.55
3. Macdonald, Lenny 00:21:12.10
-----------------------------------------------------------------------
Women's Age Group: 14 & Under
1. Harding, Helena 00:33:56.51
2. Houston, Cora 00:34:22.17
3. Halstead, Dylon 00:37:58.67
-----------------------------------------------------------------------
Men's Age Group: 14 & Under
1. Thompson, Dana 00:25:15.39
2. Earles, Cody 00:26:55.03
3. Harding, Elijah 00:26:58.39
-----------------------------------------------------------------------
Women's Age Group: 15 - 19
1. Harding, Olivia 00:29:38.04
2. Houston, Ann 00:36:42.78
3. Johnson, Devin 00:36:52.56
-----------------------------------------------------------------------
Men's Age Group: 15 - 19
1. Houston, John w. 00:26:03.92
2. LaBrecque, Michael 00:32:35.46
3. O'Brien, Shane 00:34:47.10
-----------------------------------------------------------------------
Women's Age Group: 20 - 24
1. Clark, Julia 00:32:37.51
2. Vengrin, Courtney 00:33:47.95
3. Clark, Lara 00:37:43.38
-----------------------------------------------------------------------
Men's Age Group: 20 - 24
1. Prickett, Kyle 00:32:37.19
2. Abarbanel, Kal 00:44:17.31
-----------------------------------------------------------------------
Women's Age Group: 25 - 29
1. Dye, Jessica 00:31:25.14
2. Painter, Sara 00:33:49.16
3. Berry, Meaghan 00:35:24.90
-----------------------------------------------------------------------
Men's Age Group: 25 - 29
1. Weddle, Chris 00:24:53.15
2. Siopis, Matt 00:33:37.80
-----------------------------------------------------------------------
Women's Age Group: 30 - 34
1. Friedgood, Laura 00:34:38.90
2. Weaver, Rose 00:34:39.78
3. Jones, Maureen 00:39:19.39
-----------------------------------------------------------------------
Men's Age Group: 30 - 34
1. Coumes, James 00:34:46.43
-----------------------------------------------------------------------
Women's Age Group: 35 - 39
1. Pfister, Jen 00:33:10.71
2. Mann, Hannah 00:36:31.66
-----------------------------------------------------------------------
Men's Age Group: 35 - 39
1. Looney, Brad 00:26:38.92
2. Santoroski, Michael 00:26:53.78
-----------------------------------------------------------------------
Women's Age Group: 40 - 44
1. Ribble, Kelly 00:31:41.80
2. Mandeville, Joyce 00:37:12.58
3. Houston, Rainey 00:40:56.07
-----------------------------------------------------------------------
Men's Age Group: 40 - 44
1. Houston, John 00:32:36.08
-----------------------------------------------------------------------
Men's Age Group: 45 - 49
1. Roberts, Albert 00:21:45.21
2. Schuyler, Peter 00:32:00.48
3. Taylor, Greg 00:33:53.22
-----------------------------------------------------------------------
Men's Age Group: 50 - 54
1. Davidson, Charles 00:30:23.51
-----------------------------------------------------------------------
Men's Age Group: 55 - 59
1. Richardson, Paul 00:28:15.25
2. Dye, Frank 00:29:49.02
-----------------------------------------------------------------------
Women's Age Group: 60 - 64
1. Gallaher, Georgia 00:51:06.98
-----------------------------------------------------------------------
Men's Age Group: 60 - 64
1. Tuggle, David 00:29:27.23
2. Coffey, Roger 00:31:20.49
3. Clark, Warren 00:33:43.01

Explore Your Limits IV - 10k Overall Results

2008-04-29T14:01:00.000-07:00

3/1/08

Place Time Name Age M/F Bib#
----- ---- ---- --- --- ----
1 00:38:56.10 Dickenson,Edward 44 M 40
2 00:42:14.82 Turner,Joey 37 M 45
3 00:43:36.98 Vickery,Bill 37 M 61
4 00:44:40.09 Tuggle,Mark 28 M 16
5 00:44:56.23 Billaud,Keran 18 M 1
6 00:45:51.71 Stick,Greg 52 M 4
7 00:46:36.08 Jamison,Neal 39 M 51
8 00:48:16.27 Evans,James 20 M 39
9 00:49:50.17 Kerr,Brendan 33 M 37
10 00:50:17.49 Henderson,Rock 51 M 43
---------------------------------------------------------------------------
11 00:50:47.73 Russell,Matthew 24 M 15
12 00:53:51.22 Himmel,Jill 36 F 34
13 00:54:05.41 West,David 33 M 32
14 00:54:16.27 Kegel,Ryan 26 M 28
15 00:54:31.06 Myers,Jerod 16 M 26
16 00:54:56.27 Woods,Jeremy 29 M 52
17 00:54:59.07 Zollman,Graham 59 M 36
18 00:55:06.32 Prandi,Barry 34 M 49
19 00:55:20.08 Long,Mark 51 M 22
20 00:55:36.75 Sheehan,Gary 47 M 53
---------------------------------------------------------------------------
21 00:56:01.49 Martin,Jodee 13 F 48
22 00:56:05.27 Patrick,Wesley 56 M 47
23 00:56:33.96 Meadows,Madeline 38 F 56
24 00:57:07.71 Falls,Doug 43 M 42
25 00:57:17.53 Evans,Sarah 23 F 27
26 00:58:05.00 Kelly,Cory 27 M 46
27 00:59:22.60 West,Rhonda 33 F 33
28 00:59:53.95 Childress,Marion 55 M 11
29 01:00:01.66 Sturm,Kathy 40 F 23
30 01:01:03.97 Flanders,Hannah 15 F 3
---------------------------------------------------------------------------
31 01:01:11.55 Flora,Adam 26 M 29
32 01:01:31.31 Rock,Danielle 14 F 54
33 01:01:39.10 Harding,Jane 43 F 57
34 01:02:32.91 Young, Jeff 26 M 26
35 01:03:06.87 Sexton,Dru 55 F 35
36 01:03:28.14 Escobar,Peter 48 M 8
37 01:03:47.62 Walton,Peter 29 M 21
38 01:03:52.86 Gardner,Joel 32 M 38
39 01:03:59.89 Leftwich,Lefty 48 M 41
40 01:04:42.95 Prandi,Mackenzie 29 F 50
---------------------------------------------------------------------------
41 01:05:32.62 Lindseth,Nicole 32 F 59
42 01:07:27.90 Palmer,Julie 43 F 44
43 01:07:45.16 Ballard,Jerry 48 M 19
44 01:07:57.03 Nicholson,Trina 53 F 10
45 01:09:30.82 Evans,Sally 63 F 14
46 01:12:37.09 Hedrick,Andrea 34 F 58
47 01:13:13.82 Sease,Carole 60 F 20
48 01:17:58.75 King,Linda 59 F 25
49 01:19:47.56 Trupia-Lash,Virginia 51 F 9
50 01:19:47.78 Overfelt,Sonya 36 F 31
---------------------------------------------------------------------------
51 01:27:11.23 Gilbarte,Ray 69 M 55

Explore Your Limits IV - 10k Age Group Results

2008-04-29T14:00:00.000-07:00

3/1/08

----------------------- Group Results --------------------------------

Overall Women
1. Himmel, Jill 00:53:51.22
2. Martin, Jodee 00:56:01.49
3. Meadows, Madeline 00:56:33.96
-----------------------------------------------------------------------
Overall Men
1. Dickenson, Edward 00:38:56.10
2. Turner, Joey 00:42:14.82
3. Vickery, Bill 00:43:36.98
-----------------------------------------------------------------------
Women's Age Group: 14 & Under
1. Rock, Danielle 01:01:31.31
-----------------------------------------------------------------------
Women's Age Group: 15 - 19
1. Flanders, Hannah 01:01:03.97
-----------------------------------------------------------------------
Men's Age Group: 15 - 19
1. Billaud, Keran 00:44:56.23
2. Myers, Jerod 00:54:31.06
-----------------------------------------------------------------------
Women's Age Group: 20 - 24
1. Evans, Sarah 00:57:17.53
-----------------------------------------------------------------------
Men's Age Group: 20 - 24
1. Evans, James 00:48:16.27
2. Russell, Matthew 00:50:47.73
-----------------------------------------------------------------------
Women's Age Group: 25 - 29
1. Prandi, Mackenzie 01:04:42.95
-----------------------------------------------------------------------
Men's Age Group: 25 - 29
1. Tuggle, Mark 00:44:40.09
2. Kegel, Ryan 00:54:16.27
3. Woods,Jeremy 00:54:56.27
-----------------------------------------------------------------------
Women's Age Group: 30 - 34
1. West, Rhonda 00:59:22.60
2. Lindseth, Nicole 01:05:32.62
3. Hedrick, Andrea 01:12:37.09
-----------------------------------------------------------------------
Men's Age Group: 30 - 34
1. Kerr, Brendan 00:49:50.17
2. West, David 00:54:05.41
3. Prandi, Barry 00:55:06.32
-----------------------------------------------------------------------
Women's Age Group: 35 - 39
1. Overfelt, Sonya 01:19:47.78
-----------------------------------------------------------------------
Men's Age Group: 35 - 39
1. Jamison, Neal 00:46:36.08
-----------------------------------------------------------------------
Women's Age Group: 40 - 44
1. Sturm, Kathy 01:00:01.66
2. Harding, Jane 01:01:39.10
3. Palmer, Julie 01:07:27.90
-----------------------------------------------------------------------
Men's Age Group: 40 - 44
1. Falls, Doug 00:57:07.71
-----------------------------------------------------------------------
Men's Age Group: 45 - 49
1. Sheehan, Gary 00:55:36.75
2. Escobar, Peter 01:03:28.14
3. Leftwich, Lefty 01:03:59.89
-----------------------------------------------------------------------
Women's Age Group: 50 - 54
1. Nicholson, Trina 01:07:57.03
2. Trupia-Lash, Virginia 01:19:47.56
-----------------------------------------------------------------------
Men's Age Group: 50 - 54
1. Stick, Greg 00:45:51.71
2. Henderson, Rock 00:50:17.49
3. Long, Mark 00:55:20.08
-----------------------------------------------------------------------
Women's Age Group: 55 - 59
1. Sexton, Dru 01:03:06.87
2. King, Linda 01:17:58.75
-----------------------------------------------------------------------
Men's Age Group: 55 - 59
1. Zollman, Graham 00:54:59.07
2. Patrick, Wesley 00:56:05.27
3. Childress, Marion 00:59:53.95
-----------------------------------------------------------------------
Women's Age Group: 60 & Over
1. Evans, Sally 01:09:30.82
2. Sease, Carole 01:13:13.82
-----------------------------------------------------------------------
Men's Age Group: 60 & Over
1. Gilbarte, Ray 01:27:11.23