sirius ultra runner

2010 Mountain Mist 50km Predictions

2010-01-03T13:46:00.004-06:00

With help from Real Endurance, recent race results, past performance at this race and an otherwise non-scientific methodology, here are my predictions for males at Mountain Mist 50km with finishing times of 5 hours or under, assuming perfect weather conditions.  For those of you who have run this race, you know that anything can happen on race day.

The race date is January 23, 2010 in Huntsville, Alabama.

Here is the full list of seeded entrants.

Projected finishing place / Pre-race seed / Name / Age / Hometown / Projected Time

4 David Riddle, 28 from Huntsville, AL - 3:40  
1 David Rindt, 38 from Roswell, GA - 4:12 
3 DeWayne Satterfield, 45 from Huntsville, AL - 4:15 
132 Robert Youngren, 35 from Huntsville, AL - 4:18
6 Eric Charette, 34 from Huntsville, AL - 4:20
10 Tim Vinson, 45 from Madison, AL - 4:22
7 Kevin Boucher, 31 from Chattanooga, TN - 4:26 
9 Zachary Koch,  24 from Huntsville, AL - 4:29 
20 Michael Green, 40 from Chattanooga, TN - 4:30
8 Carl Laniak, 28 from Arnoldsville, GA - 4:35
103 Tony Laino, 36 from Shillington, PA - 4:35
85 Vince Molosky, 30 from Tallahassee, FL - 4:40
130 Blake Thompson, 28 from Fayetteville, TN - 4:42
245 John Nevels, 23 from Decatur, AL - 4:45 
12 David Purinton,  41 from Huntsville, AL - 4:50
13 Eric Schotz, 38 from Decatur, AL - 4:50
283 Eric Gilbertson, 35 from Opelika, AL - 4:50
18 Brett Addington, 32 from Owens X Roads, AL - 5:00
22 Nils Pedersen, 40 from Kennesaw, GA - 5:00
36 Matt Davies, 36 from Cleveland, TN - 5:00
78 David O'Keefe, 36 from Owens Cross Roads, AL - 5:00
136 Scott Cullen, 37 from Atlanta, GA - 5:00

2010 Resolutions

2010-01-01T12:00:00.003-06:00

Here are my 2010 resolutions and goal list.

Running List

More (well any) core work
More quality running overall
More running at marathon pace
Weekly tempo runs
Race less
Take more targeted rest time
Stretch more often
Run less overall miles (3000-3600 mile target range)

Life List

Be a better husband
Be a better friend
Be a better son
Spend more time with Sirius and Fiina (dogs)
Try to make things less about me
Eat less cookies and candy
Drink more water on a daily basis

2010 Goals

Get another tattoo
Set FKT on Pinhoti Trail with Rob Youngren
Run across the Grand Canyon and back (rim to rim to rim)
Sell our house
Make new race(s) come to fruition (Bankhead Hill Climb, Death Trail 10km, Wiki-Mile)
Run sub 3:45 50km
Set a state age record
Break 5 minutes in the mile

Goal Races

Mountain Mist 50km
Cheaha 50km or Caumsett 50km (USATF 50km road championship)
McKay Hollow Madness half marathon
Boston Marathon
Chattanooga Mountains Stage Race
Stump Jump 50km
Xterra Monte Sano 15km (plus day 1 stage)
Up Chuck 50km

2009 by the Numbers

2009-12-31T19:24:00.002-06:00

As I much as I enjoyed putting the images of my running year together with captions for each, I equally enjoyed crunching the numbers from my season as well. Being an engineer, numbers are like candy for me; I can never get enough of them!

Thanks for all of those who made it possible for the numbers to exist; my wife Laura, my dogs Sirius and Fiina, my sponsors inov-8 and Fleet Feet, my friends (you know who you are) and countless others.

I look forward to an even faster and more adventurous 2010.

My Best Performances

2nd Overall Dizzy Fifties 50km, 6th fastest time ever on the course (3:53:15) and 149th fastest 50km time in the USA in 2009
2nd Overall Chattanooga Mountains Stage Race (22/18/20M = 60M)
1st Overall Bartlett Park 50k, course record (4:07:10)
2nd Overall McKay Hollow 1/2 Marathon (1:51:51)
1st Overall Delano 50k, course record (3:53:54)
Sub 3 hour Boston Marathon (2:56:17)
6th Overall Mountain Mist 4:32:15

Racing

39 Races
10 Ultra Marathons
2 Marathons
550 miles of racing
34 Times in the top 10 overall
27 Times in the top 5 overall
17 Times in the top 3 overall
4 overall wins

Personal Records

2 Mile at Winter Winds February 10:48
15km at Monte Sano 15km October 55:40
50km Mountain Mist 50km 4:32:15 (1st time)
50km Black Warrior 50km 4:15:27 (2nd time)
50km Delano Park 50km 3:53:54 (3rd time)
50km Dizzy Fifities 50km 3:53:15 (4th time)
50M Mountain Massochist 52M 8:29:24

Other

Hit 4,116 miles in a 365 day period on September 20 (3857 miles in 2009 calendar year)
Ran 15,000th career mile on October 24
Ran in 20 U.S. states (Alabama, Texas, California, Pennsylvania, Iowa, Washington, Massachusetts, Tennessee, Connecticut, North Carolina, Wisconsin, Michigan, Washington DC, Virginia, New Hampshire, Georgia, Mississippi, Vermont, Missouri, Kansas, Minnesota)
2nd Overall HTC Gran Prix Open Male
Zero (0) rest days
Coaching Fleet Feet Mizuno half marathon program
Managing Fleet Feet Racing Team
Run Across Alabama
Earned spot on inov-8 ultrarunning Race Team

My Running Year in Pictures

2009-12-30T12:00:00.000-06:00

Let me first say that none of this would be possible without the support of my friends, family, crew, sponsors, dogs and wife. Looking back, I have had an amazing year of running races and adventures across the country as shown by the photos and captions below. I am thankful for each step I take in running shoes and constantly counting my blessings that I am healthy enough for my feet to carry me to these destinations.

January

Starting the year with a breakthrough personal recording setting performance at Mountain Mist, finishing 6th overall in 4:32:15, I am compelled to run more ultramarathons and my passion for trail running blooms, while starting a series of races where I finish without a shirt begins.

February

Running in the most beautiful location on earth, I run the coastline from San Diego to La Jolla for 16 miles on the first day of a work conference, ending up at Scripps Park which has amazing sunsets, sea lions and ice cold water for soothing sore muscles.

An opportunity for a long run on the Pacific Crest Trail in the mountains of Southeastern California lands me in the middle of a perfect storm with driving rain and zero visibility and results in severe hypothermia, requiring a 911 call for emergency response, which was thankfully responded to quickly.

Running on mud laden trails through a controlled forest burn of the Sipsey Wilderness during the Black Warrior 50km, I am able to muster enough energy for a late push to lower my best time for 50km to 4:15:27 and finish 4th overall.

March

On a day where I ran for the first few hours on the 1 mile looped trail at Delano Park with sections underwater, I go on to set the course record and take overall honors with a time of 3 hours, 53 minutes and 54 seconds in shirtless (and arm sleeves) fashion for the picture that would later appear in ultraRUNNING magazine, before resting for a few hours and coming back to pace national class ultra marathoner Jamie Donaldson for 12 miles enroute to her own record setting 78 mile performance.

With fear of a possible cancellation of the race due to torrential downpours right up until the start, I run the modified, more difficult McKay Hollow Half Marathon Course in 1:51:51, hammering the hill climbs, including the final ascent up Death Trail, passing DeWayne Satterfield to take 2nd overall behind David Riddle's Course Record, and notch one of the premier finishes in my trail running career.

April

Proving that my time at the Dam Bridge 10,000 meter race from November was not a fluke, I am able to hold off a late push by John Nevels to run another sub 35 minute 10k at the 3M River City Run in Decatur, finishing 6th overall in this RRCA Alabama State Championship race.

Dink Taylor and I meet Ryan Hall on Sunday, then on race day, go on to run the first 16 miles at exactly 6:30 pace and despite the taxing Newton Hills, I am able to go on to avenge my lackluster first attempt and break three hours at the Mecca of all marathons, Boston.

May

Just 12 days after running 2:56 in the Boston Marathon, I test fate and my legs at Strolling Jim 40 in War Trace, Tennessee as we run through a heavy downpour for the first few hours and I go on to finish 8th overall in my first road ultra marathon.

Along with some very good friends, we travel to Sewanne, TN for an adventure run and complete the Perimeter Trail around the campus, accumulating 27 miles of mostly technical single track trail and despite having a map, get lost several times.

After a hectic weekend of preparation for the race with the elite dinner at our house for the second year in a row, I go on to have a lackluster performance at Cotton Row 10k, but still manage to be seeded near the top and get my picture on the cover of Southern Running Journal.

In a carefully coordinated effort, a small group of ultra runners trek from Clingman's Dome at 6600' south along the Appalachian Trail for 34.5 miles to Fontana Lake at 1600' in 10 hours, stopping along the way to take pictures, eat sandwiches, complain about the never ending descent, avoid black bear and find the occasional spring to refill our hydration packs, completing an amazing voyage that was preceded and followed up with primitive camping and enjoyment of adult beverages.

June

After having flights delayed, then cancelled from Washington to Huntsville, I fly to Atlanta and then drive to Tennessee for the Chattanooga Mountains Stage Race, arriving at 2am, just six hours prior to the start of day 1, which leaves me tired and with no mental focus and after leading for much of the way, I miss a turn and get lost resulting in a disappointing 9th place finish.

Leveraging my ability to recover quickly, I make an amazing turn around on the second day of the Stage Race on Raccoon Mountain, running with the lead for 8 miles and later finishing in 2nd place behind only Josh Wheeler coming into the finish swinging my cooling ice towel in the air like a helicopter, moving me up to 4th place overall with a final day of completion to go.

I run out front with Matt Sims from the start and push hard all day, while making some great guesses on the barely marked course on Signal Mountain, coming in 2nd place for the final stage in the stifling heat and make up enough time to earn a 2nd place overall for the entire event before succumbing to utter exhaustion at the finish line, laying down just steps after the end.

Running neck and neck from start to finish with fellow Fleet Feet Racing Teammate Jason Reneau on the technical trails of Cotton Mill Preserve in Fayetteville, TN at the Run for Ella 5k, I finish less than a second behind, not being able to out kick Jason at the end, to finish in second place and run for a great cause.

July

Day 0 of Run Across Alabama for Elliott Schotz.

Day 1 of Run Across Alabama for Elliott Schotz.

Day 2 of Run Across Alabama for Elliott Schotz.

Day 3 of Run Across Alabama for Elliott Schotz.

I have the opportunity to share in one of the most moving and special moments of my entire life as I participate and help coordinate the 4 day, 183 mile Run Across Alabama for Elliott Schotz with Jon Elmore and Eric Schotz, and on the final day as we near the Mississippi state line, experience something magical as Eric and I are able to overcome immense pain and fatigue to nearly fly for 6 miles as we push each other to the beat of Chumbawumba’s pointed lyrics of “I get knocked down, and I get up again. Ain’t never gonna keep me down.”

The look of pure joy for three men who took on some short term suffering in a journey across the state of Alabama all for an amazing little boy, Elliott Shotz.

To continue with the annual tradition started in 2008 with Joey Butler, I travel to Florence, AL on an unusually cool 50 degree July morning to complete the first half of a double race day by competing in the Shoals Trac Club Da Doo Run Run 5k, finishing 4th overall in 17:05, before heading back to Huntsville to race the HTC Twilight 5k later that night amongst a stellar field of runners, finishing in 17:15 for 8th overall, giving me a combined race time of 34:30 for 10km for the entire day, just two weeks after running across the state.

August

Returning to the location of my first ultra marathon in August of 2007, Eric Schotz and I hammer the Bartlett Park 50km course amidst 90 degree temperatures and I go on to take the overall win and set the course record by over 50 minutes, finishing at 4:07:10, just minutes ahead of a surging Eric.

Just two weeks after running in hot and humid Tennessee, I compete in the inaugural Marquette Trail 50km along the shores of Lake Superior in Michigan’s Upper Peninsula and run with the lead pack for the first 20 miles before going on to finish 3rd overall on a day where temperatures never made it above 50 degrees and I was able to cross the line with my parents there to see me.

September

While on a late fall work trip to Vermont, I am able to schedule my travel to accommodate a side trip to run along the historic Long Trail (also doubling as the Appalachian Trail) from Route 4 near Rutland to the summit of Killington Peak and take in some sweeping views of the area from 4000’, while barely having enough time to run back down the technical and rocky trail before night fall.

While on an ordinary trail run along Arrowhead Trail on Monte Sano near the Cistern, Eric Fritz, Rob Youngren and I find Jack, a lost Jack Russell Terrier mixed dog, and after carrying him for an hour back to the Youngren’s home, we employ Kathy’s detective skills to somehow track down his owner through the realtor of a house that they just sold, and I return Jack later that morning to the thankful mom.

October

Running in my first ultra marathon against national class competition at Stump Jump 50km on Lookout Mountain in Chattanooga, Tennessee, I am able to hold strong early and make a sustained late push starting at mile 20 and create separation on the 2008 Mountain Mist Winner, David Rindt, while later passing a Rock/Creek Race Team member within the final mile to finish 5th overall with a time of 4:44:39, solidifying my position as a competitive 50km trail ultra runner.

Just one week after running a hard 50km trail race, I toe the starting line of the competitive Fleet Feet Monte Sano 15km Road Race, the first event of the HTC Gran Prix Season, bringing out the best runners the area has to offer, and I make a late push through the fog while running the tangents through the turns of the neighborhood to pass Tim Vinson and finish 4th overall, shaving 21 seconds off of my personal best with a new time of 55:40, or sub 6 minute pace on this hilly course.

Making it three weeks in a row of racing, I turn to my lucky Black Fleet Feet Racing Team uniform for an attempt to break 17 minutes at the Liz Hurley 5km, falling just short in the late stages with fatigue in my legs, but still manage a 17:01 for 5th place finish overall.

After months of planning and course development, the Xterra Monte Sano 15km Trail race is run on the last Sunday in October and after falling to 4th place with just 2 miles to go, I repass Tim Vinson on the climb out of the Sinks from Three Benches and run with all out effort on the final climb and around the North Plateau Trail, barely holding off David O'Keeke by seconds with great final sprint finish for 3rd place overall.

November

On a last minute work trip to San Francisco, I am able to make time on the last day to discover the amazing sights in San Bruno State Park, located on the southern peninsula just minutes from the work site to run the mixed single track and gravel road trails that lead out to the point and back, making the entire trip worth while and near must run when time does not permit travel across the Bridge to the Marin Headlands.

Traveling to Lynchburg, Virginia with friends to run my first 50 mile ultra marathon turned out to be one of the most difficult things I have ever attempted and while wanting to drop out at the 27 mile mark, I get a lift from a Snickers Bar and knowing that the second half of the course was mostly uphill and matched my strengths and I go on to survive through mile 49 where I am able to then run sub 7 minute pace back downhill while being chased closely and come in to a top 15 placement finish of 300 runners and stand with ultra running legend David Horton and race director Clark Zealand for a picture at the end in complete exhaustion.

Having the utmost privilege at an HTC Board Member, I am honored to present the 2009 Outstanding Male Performance award to the hardest working and most deserving runner I know, David Riddle, at the HTC Annual Awards Banquet held at the Monte Sano Lodge and while slightly roasting him in my speech, I also share some great stories that help the audience understand what a humble person David is and then through his acceptance speech he proves my point by graciously accepting the award and thanking the running community for the years of support.

In possibly my greatest race of the year, I start out strong on the little loop, and then run very steady all day on the successive next three figure eight loops at Dizzy Fifties 50km again representing Team inov-8, staying consistently ahead of Tim Vinson and go on to lower my 50km trail personal record to 3:53:15 while in the process of running the 6th fastest time ever on the 50km course and the 149th fastest 50km time for men in the United States in 2009 and finish 2nd overall to David Riddle's ridiculous course record 3:21.

Not having done much speed work since before MMTR in November, I run the traditional Thanksgiving Day Turkey Trot 5km race as a tempo run and blaze the first mile in 5:15, before slowing to 5:24 in the second mile and hanging on for the final mile running into a head wind and back up hill toward campus and finishing another fast race while barely missing the goal time, clocking in at 17:01 for 4th overall in a race where the top 9 runners go under 17:24.

December

Running in an all of nothing fashion, I settle in to lead a pack of runners on 2:49 pace through the intense head winds that bring on early fatigue to my legs and leave me unable to capitalize on the tail winds in the final 10 miles, resulting in slowing the pace down to maintain a sub 3 hour finish with a time of 2:58 at Rocket City Marathon, while later realizing that the true measure of my success in this race was the 3:01 finishing time of 16 year old Chris Brahm, whom I had been working with throughout his training for an amazing debut marathon.

2009 Rocket City Marathon

2009-12-13T21:40:00.003-06:00

December 12, 2009

Normally I would write out a lengthy race report and detail everything in meticulous fashion, all of the splits, what I ate, how I felt and spin it into a clever tale; but not today. Looking back, for me this was just another race. It was not a goal race or anything that I specifically trained for. I went into it trying to do something amazing on just an endurance fitness base, so when I fell apart at mile 16 after running 2:49 pace, I was not surprised, nor was I disappointed. I went into maintenance mode and did what I could to hang on to a sub 3 hour marathon finish. This doesn't mean that I didn't try as hard as I could and gave it everything I had, because I did. I will never 'mail it in' when it comes to a race. When the gun goes off, no matter what kind of shape I am in, I will try as hard as I can to do the best that I can, no matter what. I just was not properly conditioned to run a road marathon but that has never stopped me before because you never know when you are going to have a surprising performance.

Looking back, this race was really less about me and more about a few people that I had helped along the way with training and coaching advice. One of those people is Chris Brahm. Chris is 16 years old and an outstanding triathlete who attends Grissom High School in Huntsville, Alabama. Chris sought me out in 2008 to help him train for the Monte Sano 15km and again in 2009 when he decided he was going to chase Dink Taylor's Alabama marathon stage age record of 2:56 at Rocket City Marathon. I helped him out with a customized training plan and tried to be available for any questions that he had during the months leading into the race. I believed that he was a genuinely nice kid who had a bright future, and was willing to work hard to achieve his goals which is something I admire.

On Marathon day, his plan was to stay with me for as long as he could. We ended up running together for 16 miles before I had to back off and Chris stayed strong and ran on ahead.

Here is Chris in red running just off my shoulder at the half marathon mark, in which we split at 1:24:00, well on our way to a sub 2:50 finish with a second half tail wind just a few miles ahead.

Nearing mile 24, surprisingly, I caught back up to Chris. He was being attended to by a HEMSI volunteer and not doing so well. He started to run again and I convinced him to run with me to the finish. I tried every encouraging word I knew, and told him that I'd done the math and we could ease back to 7:45 pace and still finish under 3 hours. I told him that if he could manage that pace, though slower than I was running at the time, that I would stay with him until the end. Despite having thrown up (I think) before I saw him, he held on for another 1/2 mile before having to stop. He started to walk again and told me to leave him behind. I really struggled with this, and slowed down, trying to get him to go with me, but I could tell that he physically could not run at that point. So regretfully, I pushed ahead.

At the time, I thought that by finishing on his own, it would be a tremendous character building moment. Now having read his marathon race report, I see that he didn't need any help; he is not a kid, but a genuinely good young man that discovered a lot about himself out there on Saturday morning. He found out that through shear will and determination, that anything is possible if you are willing to try.

While his 3:01 28 marathon time is not a state age record, it is still utterly amazing for a 16 year old running his first distance event. If he chooses to run another one, I am sure he will build off of this experience, use his intelligence to alter his training and finish what he started.

So I ask that if you normally follow me, that you read the first hand account of Chris' marathon debut directly from him on his blog. If I had not told you that he was 16, you would never know it. He writes better than most adults that I know and accurately captures his emotions during the race. As I try to do, he makes you almost feel like you were there with him. I am fortunate enough to have been there with him for most of it and I will never forget that.

Chris Brahm: Marathon Race Report

2009 Frosty Freeze 5km

2009-12-05T12:00:00.002-06:00

2009 Frosty Freeze 5km
Decatur, AL
December 5, 2009

I decided to run one more short distance race prior to the marathon and use it as a last test of fitness. I also wanted to see if I could break 17 minutes in the 5km, having hit 17:01 twice this fall; Liz Hurley and Turkey Trot. I hadn't been doing any speed work lately, with a severe lack of motivation since Mountain Masochist, so local 5km races were all I have had to test my legs.

I also have this weird quest to run every regional race at least one time and the elusive Frosty Freeze in Decatur was on the *giggle* must-do list.

I had talked with Dink Taylor mid-week and since he had to drive over to Decatur to set up the Fleet Feet tent and Gatorade coolers, we decided to ride together. The plan was for Dink to pick me up at 6:30am at Starbucks on Govenor's Drive in Huntsville on race morning.

Fast forward to Saturday and as I awoke to a puppy (Fiina) licking my face, I looked outside and saw the snow that had been forecast. For once, the local weather man was actually right and over night we had accumulated 1/2" of actual snow. The temperature was in the upper 20's and windy. It would be a very cold race morning.

The drive over to Decatur in Dink's truck (with Fleet Feet trailer) was quite the adventure in and of itself. We witnessed 21 cars that had been in accidents and 2 of them happen in real time, both in front and behind us. All in all, it took us nearly an hour to make the 20 mile drive. I changed in the truck on the way over, so all I would have to do was sign up, pin on my number, go to the bathroom and warm up as much as possible.

We got to the race at 7:35, so I had 25 minutes to go through what usually takes me an hour. I was not stressing over it though, as I tried to remain as calm as possible. After all, there was nothing that I could do about it. We got there safely, which is more than I can say would have happened if I drove myself.

The competition was limited, but fast. Josh Whitehead, Steven Baker, Chris Platt, Jon Elmore and Eric Schotz. The top three were all running faster than me right now at this distance, given recent race results.

My plan was to go out and run as even as possible. I wanted to try to spend my energy evenly over the 3 miles as opposed to going out hard and hanging on, which has been my strategy lately. It would mean that I was going to do it on my own, as the others would go out hard. This would be a tough effort on a cold, windy day run on a hilly course.

After a quick warm up jog around the block, I stripped down to my Fleet Feet Racing Team singlet, shorts and Nike arm sleeves. We lined up, and with a quick call, the race was on. Just as predicted, by the first corner, I was already as far back as 10th place. I resisted the urge to pick up the pace, and ran smoothly and as we came through the first mile I clocked a 5:20. I wanted to be in the range of 5:20 to 5:25, so things were on track. I also had moved up to 5th position, and was closing the gap quickly on a younger kid in front of me.

The second mile was much harder, as the wind began to swirl around and it seemed to always be in our face. Jon Elmore had warned me that there were many turns in the second mile and that the hills began in the this mile also. I can validate his words as I was working much harder to keep the pace near the target range. A few short uphills later, I came through the second mile in 10:57; that meant that my second mile split was 5:37. There was some question later if the first mile was in the right spot or not, but through 2 miles I was right on track to break 17 minutes.

Since the first mile, I had slowly been closing the gap on Steven. He was coming back to me and I was picking it up so the gap was narrowing quickly. Looking back, had we gone on to 4 miles, I probably would have caught and passed him. That said, had we run together, I think that we could have shared the load, took turns setting the pace and breaking the wind, we would both have run faster. I know him, but not that well and not well enough to propose a team effort. We made the final turn and began the long stretch to the north and toward the finish. As fate would have it, the climb to the 3 mile mark was all up hill and I was working very hard to stay in the target range and give myself a chance to kick in for sub 17. I managed to clock a 5:28 for the 3rd mile. I am convinced that because I held back early, I was able to dial the pace in late and run what I needed to.

Coming in from the 3 mile mark, I focused on my leg turnover. I was breathing hard and taking in very chilled 30 degree air which felt like fire in my lungs. I could see the finish line and sped toward it with a purpose. I did have a few seconds where I felt a little weak, like I was running above top speed and that I was going to buckle, which gave me a minor mental lapse. That lapse was all it took to slow me down and as I crossed the line, the clock flipped over to 17:00 minutes. My official time was 17:00.50.

So I am trying to figure out if I am pleasantly surprised, given my lack of speed work, brutally cold conditions and tough course; or if I should be upset for missing my target goal for the third time this fall. I tend to lean toward the former, as it is much more logical, although the later is very true. As I mentioned previously, it is hard to be disappointed when you don't put in the proper training to hit your goal. I am not pleased, but satisfied that I gave it everything I had on this day and my best was seventeen minutes even, and 4th overall.

Afterward, I jogged back on the course and ran in with Jon Elmore. Later I went out on the Steeplechase 8km course with Eric Schotz and had a very nice cool down run.

Thanks to Dink for driving us over and getting us there safely.

So for now, I put aside my short distance goals and begin to focus on distance running for the next two months, including Rocket City Marathon, Fast Ass 50km and eventually Mountain Mist 50km in January.

Frosty Freeze 5k Results Top 4

1 Josh Whitehead
2 Chris Platt
3 Steven Baker
4 Eric Charette

Running Injury Prevention

2009-11-30T20:23:00.002-06:00

Running Injury Prevention

It is that time of year when most runners are peaking for their fall goal race and are coming to the end of multistage training program. Having logged more miles than the rest of the year, this is also the time that runners may experience injuries.

Let me first say that I am not a medical doctor. What I am is a veteran runner who has been coached by the best; I have read dozens of books on running and training; have logged thousands of hours running and had just about every type of injury along the way. I understand how to apply the fundamental principles of training to achieve the desired result and maximize the ability of any runner. I have also successfully coached many runners of all levels.

Let’s first start with definitions.

An INJURY is a physical problem severe enough to force a reduction in training. Did you know that scientific studies show that about 60-80%* of all runners will experience an injury resulting in significant loss of training time (more than three days) during an average year? When compared to other endurance sports, the risks associated with running are higher. Injuries can have varying degrees of severity. The best source for grading these injuries is described by Bob Glover and discussed in "The Competitive Runner's Handbook." These grades are useful when describing the severity and knowing when to take corrective action.

Grade One: Minor aches that aren't noticed until after a run.
Grade Two: Some discomfort is felt, possibly during the later stages of a run but does not affect performance.
Grade Three: Severe discomfort and pain which may alter form and limits training performance
Grade Four: Pain is so intense that running is not possible and you are forced to rest until it pain subsides

Being SORE or experiencing SORENESS after a strenuous workout, a time trial or a race is normal. You have just stressed your muscles beyond the limit of your regular workout and your body is reacting. Scientifically, soreness is your body's defense mechanism responding to tiny tears in muscle fibers as a result of the workout. After your muscles recover, they actually should be stronger. Tearing and repairing is the process of raising your fitness level and allows you eventually to run further and faster. Swelling is a side effect of your body trying to repair these fibers and may contribute to stiffness in the muscles. This process usually peaks within 48 hours after exercise. For this reason, you are sorer on the second day after a hard workout but for the same reason you are able to work out hard two days in a row (DOMS). Being sore, stiff or fatigued does NOT mean that you are injured. As Hal Higdon suggests, "If you want to become a runner, you may need to accept some soreness as a natural part of the conditioning process." Running is a process of repeatedly stressing your muscles to become faster and stronger, so some pain or soreness is to be expected.

Running injuries are quite common among amateurs and professionals, beginners and veterans. Although a recent study in the Archives of Internal Medicine (Archives of Internal Medicine, vol. 149(11), pp. 2565-2568, 1989) has determined that injury risk can be linked with inexperience. The study pointed out that individuals who had been training for less than three years were more likely to sustain injuries when compared with runners who had been running for longer periods of time.

A similar study by Dr. Murray Weisenfeld concluded that most injuries occur when running mileage starts to climb over 40 miles per week. That means that if you are training for a half or a full marathon, you are putting yourself at additional risk, even if you are able to limit all other factors.

Most injuries are caused by training errors with very few injuries occurring as a result of a single factor. Injuries do not occur suddenly, but more gradually, elevating up the scale as mentioned above. Of the many things that you need to know in order to avoid time limiting injuries is the ability to recognize the difference between normal soreness and possibly progressive injuries. Knowing your body and understanding when you have stressed it too much and when to back off is very important.

Injury causes

Improper form and/or poor biomechanics
This is listed first because it is something that you can do very little to change. You may choose proper footwear to correct pronation or study video of your running form to help make minor corrections, but in the end, your natural form may limit your ability to run without risk of injury. Some people may have a great desire to run and be competitive but do not have the basic genetics to support anything more than running for basic fitness. You can tweak your form, slightly improve your vo2max and your running economy, but as Marty Clarke has been quoted in saying, "You had all of the ability to run the day that you were born."

General overuse
This is a blanket category for running too much. This is the most common factor leading to injuries and means not backing off in training when the initial signs of an injury are felt. It simply means that you have stressed something repeatedly without adequate rest to allow for the rebuilding process as discussed above.

Equipment related
This is mostly related to footwear, though can also be improper apparel for the conditions. If you are wearing shoes that are not designed for your foot then you are putting yourself at risk when you take your first step. Going through a formal fit process, having an expert analyze your form to properly recommend the right shoe for you is vital. Since your feet strike the ground 90 times per minute per foot, it all starts with your feet and works up from there. Typically shoes need replacement after 300 to 500 miles and it is smart to begin to rotate in a new pair of shoes after 200 miles on the first pair. Not allowing your footwear to properly dry out after wear is the number one cause for them to break down and reduce their life.

There are no ways to truly avoid injuries, but you can do your best to lower the probability that you experience one that will set back your training. This is in no way a complete list, but here are things that you can do to improve your chances of staying healthy.

Build mileage at an increasing rate of no more than 10% per week, reducing mileage every 4th week to permit recovery.
Follow the hard – easy rule, scheduling a day of rest or easy running following a hard workout and before the next hard workout.
Don't do too much, too soon, too often, too fast, too hard, with too little rest.
Listen to your body. When it says to back off, take an extra day of rest, knowing that you can’t skip all of your hard workouts or you might consider a less aggressive plan.
Be sure to be properly hydrated and taking adequate nutrition, before, during and after your run. Carbing up is important to provide proper fuel before the run, during the run to help sustain longer efforts and immediately after to help the recovery process.
Incorporate stretching into your routine, after muscles are warm and after activity subsides.
When needed, leverage recovery tools such as message, icing, compression, elevation and rest on aching muscles.
Try to vary the type of surface that you do your training on, knowing that a softer surface such as trails are easier on your joints and will prolong your running career than daily pounding on concrete and blacktop.
Add strength training to your program, especially in the building phase toward your goal race.
Keep your weight in an acceptable range for your height and gender, eating as healthy as possible. Being on the heavier end of the ranges may cause joint (especially knee) pain.
Obtain proper rest during your training and understand that as your volume of running increases, so must your hours of sleep.
Warm up before each workout and follow it up with a proper cool down. This will help to ease into the workout before introducing stressors to cold muscles.

So what does all of this mean? Soreness is inevitable and while injuries are likely for endurance running athletes (based on studies and the law of averages), you can take steps to reduce your risk factor. Training too hard too often may lead to injury, while not training hard enough will lead to underachieving and failure to achieve goals; there is a fine line between these two. Training is about finding your limits and learning how far you can push yourself without getting hurt.

While there is proven theology behind these methods and they are applied with the utmost attention, there is no guarantee that they work unilaterally across all runners. This is because no two runners are alike and each person responds differently to training. When I am coaching runners, I do my best to instruct runners on how to train properly, give them the best chance to succeed while teaching them to run and remain healthy for the long term. If they follow our properly designed training program which incorporates the principles discussed above, listen to the advice given and listen to their bodies, they have the greatest chance of success.

2009 Turkey Trot

2009-11-26T12:00:00.003-06:00

2009 Turkey Trot 5km
16th Annual HELPline Thanksgiving Day
Huntsville, AL
November 26, 2009

Official Results

Not too much to comment here since this was just a test of my legs and fitness following the great time I had just 5 days earlier at Dizzy Fifties 50km. I have come to realize that it is extremely difficult to be very competitive at both ultra (or endurance) running and short distance races. I admire elite athletes like Dathan Ritzenhein who is awesome at both ends of the spectrum (2:10 marathon and an American Record of 12:56.27 at 5000m). It more than just the star high school quarterback who also is the starting pitcher on the baseball team; the specificity of training for the marathon is much different than that of the short distance track races. Although I am not anywhere near the class of Dathan, I pride myself as being able to compete at any distance.

As far as the race goes, I told Rob Youngren at the start that this was either going to be a phenomenal day or it was going to be a horrendous disaster. I was going to go out hard and see how long I could hold on.

The competition was decent, although not as good as some of the recent road races I have entered. Josh Whitehead, a peaking Steven Baker, a few guys from the Fleet Feet Racing Team and the unknown runners that run Turkey Trots - visiting family, home from college, etc. Overall there were 1100 registered runners, making it good sized field.

The weather was cold but perfect for short distance running. The wind however, blowing steady from the north would be a factor after the half way point when the course would run back on itself to the finish.

The course for the Turkey Trot is the same as HTC Twilight 5k held in July. I had run this course at 17:15 back in the summer, but it was 50 degrees warmer and it was the second 5km of the day (double with Da Doo Run Run 5km that same morning).

We did take off fast, as planned. I wanted to get as much in the bank early, before hitting the wind. I tried to cover the distance as the lead pack pushed out hard. I split the first mile in 5:15.

On the way to the cone turn around, I was running with Steven Baker. I had the lead until about a quarter of a mile before the cone, when I strategically let him take the lead. He is a tall runner, and if he could hold the pace on the return, I would be able to draft off of him and then make my move on the hill.

So at the turn, I stayed just a single stride behind him as we ran back against the grain, seeing other runners. I was working very hard to maintain, but not as hard if I was doing it alone. I was careful to pay attention to my watch to make sure that we were not going too slow, where I could run faster into the wind alone. This was a great game plan, although I probably should have made my move much sooner. The second mile split was 5:24.

I finally made the decisive move on the inside as we hit the bottom of the hill. I focused on my form and made sure my arm swing was pulling up my knees. I put a few meters on Steve, but the race was far from over. I now had to hold him and his sprinting abilities off as we hit the home stretch. I split this mile in 5:42, which was by far the slowest mile. I know that it was into the wind and uphill, but I should have been able to run a little faster.

This course does have one of the fastest finishes around as it makes a final turn and progresses downhill to the finish. I had gone past the 3 mile mark with enough time to come in under 17 minutes, but the fatigue in my legs from the fast miles early on and presumably from Dizzy 50km jumped on my back and I just missed my goal as I ran 17:01. I was just 3 seconds in front of Steven. I think that by running together we ran faster than we would have run had we gone it alone. He would later tell me that after the cone turn around, that his legs were dead too.

My time was fast enough to place me 4th overall out of 993 finishers and 1st in my age group (M30-34). I can't say that I am disappointed in this time; I had not really done any speed work in over a month and had run a 50 mile and a 50km race since that last track workout. Actually, I am fairly pleased that I had enough muscle memory to hit this time and come down from my specialty distance of ultra running and be competitive with the short distance runners at their game.

Overall a nice belated birthday present.

Turkey Trot 5k Results Top 10

1 Josh Whitehead, 31 - 16:01 pace 5:10
2 Jeremy Winter, 18 16:41 pace 5:22
3 Dan Miner, 24 16:46 pace 5:24
4 Eric Charette, 33 - 17:01 pace 5:29
5 Stephen Baker, 28 - 17:04 pace 5:30
6 Donald Bowman, 42 - 17:11 pace 5:32
7 Avery Ainsworth, 29 - 17:14 pace 5:33
8 Tucker Oliver, 17 M - 17:23 pace 5:36
9 Robert Youngren, 35 - 17:24 pace 5:36
10 Aaron Saylor, 18 - 18:07 pace 5:50

Introspection

2009-11-25T00:04:00.007-06:00

As I prepare to turn another year older, I began to look inside. When I did, I realized that should I not have another year or another day for that matter, that so many people would never really know me. I don't let people into my life to see more than what you know superficially. When faced with extended alone time over the past few days I realized that you don't know me at all and I want you to know that there is more to me. The best way I can do this is to relate it to running; my passion.

So take this for what it is worth; either an opportunity to get to know me and understand me better or a reason to dislike me more. That is your choice. Either way, I am trying. In the end, I am who you say I am.

I am confident, not cocky; yet sometimes brash. But did you know that for the better part of my first 18 years I was picked on, teased and struggled to fit in? My teen years were marked my growth spurts that came so quickly that it was actually painful and lead to awkwardness and lack of coordination? It was not until I found myself as a runner much later in my twenties and now mid thirties that I was able to ever be confident in anything. So now at times I struggle to find the proper balance between confident and cocky since I have never had to deal with it before.

I have a completely addictive personality. Whatever I do, it is with every ounce of energy that I possess. I am not going to do something half way; I have to be going at a ninety miles an hour with my hair on fire all of the time. So when I found running and how it follows the unique principal of hard work returns twofold with results, I was hooked. It is, in fact, a very vicious circle as I have stated in the past. The harder you work at it, the more time you devote to it, the better you will become. The better you are at something, the more you want to do it. Within reason, this can go on and on for a long time. Most people never realize their potential as runners; it kills to me see wasted talent. I have made it a motivator to see if I can ever reach the upper limits of my abilities. I encourage people to invest the time to see how far they can go.

If I sense a weakness, I am going to be driven to do what I can to turn it into a strength. In my running, like getting out kicked at the finish of a race, you will see me out that afternoon or the next day running strides at the end of a tempo run or mile repeats. I have a strong will to be the best at whatever I do; this much is probably obvious.

I won't stop. It will never be good enough. As soon as I recognize one goal, I am already planning for the next; looking to the next challenge. At first it was to break 6 minute miles for a 5k; then it was to run under 40 minutes for a 10k; then it was to run under 3 hours for the marathon; then it was to run under 4 hours for a 50km. Each time I methodically laid out a plan that was researched by reading any expert running book that I could get my hands on. Then I went through an extensive period of putting that plan into action, culminating with the execution of the race goal. Yet despite personal accomplishments, I want to do more; I want to run faster or further. I want to do great things.

I am very goal oriented. When I was a kid, I would not stop shooting free throws in the driveway of my parents house until I could make 5 or 10 in a row. I remember some really dark and cold nights where I couldn't hit the side of a barn with the ball, but I always stuck with it. I am stubborn like that. When I run track workouts, I will not stop until the last repeat is the fastest. I am willing to work harder than my competitors to reach my goals. I am willing to make sacrifices in my life that you aren't. One of my favorite quotes is "I am willing to do today in training, what you won't, so that tomorrow in racing, I can do what you can't."

I respect the climb. Despite enjoying the results of an endeavor, I am enthralled with the journey. I learned long ago that you need to take time to enjoy where you are because when you get where you want to be, you will realize that it was about how you got there; not about being there. I have a damn good life. We all should take a step outside of ourselves from time to time to appreciate what we have. I am healthy, have a good wife, decent job, wonderful friends and dogs that make me smile. I have much to be thankful for. I am in the best running shape of my life.

I know that I am not the best at everything I do. I know that I am not the best runner around. There are others out there that have better natural ability. They are probably going to beat me, but I am going to try my best to make them earn it on race day. I recognize when I am over matched or running against someone that is way out of my league. Yet I refuse to back down and am going to give it my all every time and run the best race that I can. I will line up against David Riddle a hundred times and he will beat me 100 times. Yet in the 101st race I am still going to line up again and try again. This is not idiocy or lunacy, which would be defined as performing the same action over and over and expecting a different result. Each time I learn a little more and get a little better. I will never be able to beat him, but in the same breathe, I will never stop trying either.

You may think that I run to be rewarded. Yes, one of the reasons I compete comes down to self-satisfaction and a sense of achievement. I want to continually prove to you, to myself, to those who race against me that I am a worthy competitor. We all run for different reasons. I may not understand your reasons, but I respect them immensely. All that I ask is that you do the same for me. For me, I like to have a ribbon around my neck as a mark of accomplishment. I am also greatly nostalgic and having a medal helps me to recall the race more easily. That is also why I blog my race reports; to provide a key to unlock unique memories of each race; the taste of the victory; the sound of the crowd cheering; the feeling of crossing the finish line, having given it everything that I had on that day. Trophies are more than just symbols to success. A good running friend recently said about me, "I don't think there is any distance that phases you..." For some reason this meant a lot to me. It was peer recognition.

I get great satisfaction out of helping others. With running, this comes in the form of instructing others on the art of running and training. I have been informally coached by some of the best runners in the area. They taught me what they knew, in hopes that someday I would take that knowledge and surpass them in running comprehension, but in physical competition as well. From there, as in life, it is my role to return the favor to the next generation of runners. Nothing is more rewarding to me than to see someone I have instructed, coached or written a training plan for, to reach their goals.

I want others to have the success that I have had. I am willing to run with anyone, at any time, for any distance at any pace. Joey Butler has often be caught saying that if you want to 'pop out' a 20-miler on a random Tuesday, to 'call Charette.' Part of it is that I hate to run alone; part of it is that I am addicted to the runners high that I get from a great workout. Part of it is that I just want to help you realize your potential. I didn't spend the summer of 2008 running hill beat downs because I enjoy running hills. Well, actually, I do, but that's not why. I knew that running hills would make my friends and training partners stronger runners and help them to achieve their potential.

I want to give back. I want to do more for the running community; to have a greater impact. I have plans in the works for a 1 mile invitational only race on a track, to organize an open mile road race. I want to start a trail running club. I want to organize a trail running festival of races where runners amass points in different trail running events like a 2k hill climb up Water Line, followed by a 20k trail endurance race the next morning and then a fast 5k easier trail run on the last day. Overall winners would be crowned in each event and for the entire festival. I want to continue to coach new runners through applying advanced training principals. I want to invigorate the runners in this area with new races and non-standard offerings that peaks their interest. I have great ideas and just need like minds and time to get these ideas off of the ground.

I have a continued desire to make my parents proud of me. They tell me that they are, but I always feel like I can do more. I was raised in a small town that revolved around the success of the football team. I was not made to dawn pads and tackle people. I was meant to run from point to point, as fast as possible, yet never knew that this was my destiny until recently. I never scored a touchdown or kicked a field goal; having success with running now partially helps me to capture that part of my youth that I missed out on. When I can return home and have success in a race, it is like a double reward; to prove worthy to my alma mater and to make my parents proud of their son.

I am very introspective. I spend many of my runs contemplating deep thoughts on how I can be a better runner, a better husband, a better employee, a better person. I recognize that I have many faults and am not the person that I could be and this bothers me. With each run, I hope to continue to work on my flaws. As I write now, I am wondering what I can do tomorrow to be better in all of these areas.

I feel misunderstood often times. I think that people see one side of me; the one that is tenacious when it comes to competition; the one they see publicly. What people don't see is homebody that enjoys spending time with family and friends; the one who is constantly seeking approval. That is one of the reasons why I started writing years ago, was to give people a little peak inside my head; for people to get to know me. I would do anything for my friends and they know that.

I want to be remembered. This may sound like a very arrogant statement, but I think that it is common amongst most people. I hope that I have made an impact on your life in some way. It doesn't have to be running related. If I have not impacted your life, provided motivated you to pursue your goals or start something big, then I have work to do. I think in general people want to know that they have made a difference in your life; it helps to validate self worth.

All of my chips are on the table in every single hand I play. I identify with Steve Prefontaine for so many reasons. For Pre, "it was more than a race." That is the way it is for me. It is more than a race; it is a way I live my life. When I put on my flats and toe the line, I am going to give it everything I have. Though I may not win, I am going to put on the best show that I can. When you watch me race you will see someone dig deep and compete beyond their capabilities. That is the same way I want to live my life; All out; 100% all of time.

"To give anything less than your best is to sacrifice the gift." Don't let a day go by where you are not doing everything you can to be your best. You owe it to yourself.

2009 Dizzy Fifties 50km

2009-11-21T12:00:00.006-06:00

2009 Dizzy Fifties 50km
Huntsville, AL
November 21, 2009

Official Results

Two weeks ago I was in Virgina running a 50+ mile ultra marathon. Today I found myself lined up at the start of a 50km; my eighth ultra of the season. Since MMTR, I had dropped back on mileage and focused on returning to a healthy state. My knees had been sore from the downhill pounding of Masochist and my hips and glutes were sore from the climbs. All in all, I was a mess.

Earlier this week I did a tempo run on the track to test my fitness. I managed to run 25 laps with a 90 second negative split 10km at 37:54. This showed me that my legs had returned and that my cardio was still in tact. I was a little concerned about the right hip pain and left calf tightness, so I got in to see Kim Susor for a message.

Fast forward to this morning at 6:30am, just past day break, we were lined up adjacent to the Ranger Station on Monte Sano for Dizzy Fifties Ultra marathon. This event was originally developed by genius known as Jeff Kyser. All of the other ultras in the area are very difficult, so Jeff wanted to offer a 50km that would appeal to the first time runner. Also, at the time, there were no other 50Mile ultras around, so Jeff came up with a course that would permit runners to compete at 50km, 40Mile or 50Mile distances. For the advanced runner, the challenge is to break 4 hours on the 50km course; something that I would chase today.

The field was comprised of several very good runners, including David Riddle, Tim Vinson, John Brower, Tim Waggoner, George Sefzik, DeWayne Satterfield and Owen Bradley. Some of these guys were signed up to do the 40 or 50 mile distance, but if they were not feeling it, they would be competitive at the 50km distance.

My plan was simple; run out front and hard from the start. This course does not appeal to my strengths, as there is very little climb, so I would have to dictate the pace early and take away the strenghts of the other runners who can run fast on the flats and downs. So from the start I went out hard; but looking back at my splits, the pace was not overly aggressive where I would suffer later in the race.

The course does a little loop (2.5 miles) followed by repeating loops of 9.5 miles. My first two miles on the little loop were at 6:52 and 6:59. Coming back on the South Plateau Trail, I saw Jason Reneau, Sarah Bowden and Andrew Hodges; all whom were suprised to see me in the lead. I knew that David was just warming up and it wouldn't be long until he blew past me. I just needed to secure a safe lead heading down Chestnut Hill, Mountain Mist and into The Sinks to keep Tim at bay.

I came back through the pavilion, dropped my sleeves and headed out to run the north loop. This is the harder of the two loops, as it has the drop and the climb, but luckily is only 4 miles. Just past my 3rd mile split of 7:01, David came through and was looking strong. I knew from the start that I was not racing him; he is in a league of his own and it was me against the rest of the field.

Heading down into the sinks I ran 4th and 5th mile splits of 7:07 and 6:51. My plan was working as I manged to put a safe lead on Tim and took away his downhill running advantage. I too was feeling pretty good with no pain in my knees or hips. Just below 3 Benches starts the 1/2 mile climb out of the Sinks and back up to the Bikers parking lot. I had done repeats on this hill many times and most recently blazed up the first half in the Xterra 15km, so I knew how to attack it; which for me is a constant effort, focusing on form and staying below a red-line effort. This is a two part hill split by the Mountain Mist trail and climbs up 350'. My split up this hill was 8:50 and I felt very comfortable with it, though it dropped my overall average down to 7:15.

Once at the top, it is all about recovering quickly and getting back to my sub 4 hour pacing strategy. I ran along the cabin road and back through the pavilion and straight through without stopping for any aid. I was now 6.5 miles into the race with a little less than a marathon to go as I started out toward the south loop of the course. Although this is the longer of the two loops at 5.5 miles, it is much easier as it uses the South Plateau Trail and the Family Bike Trail. The latter is constantly winding and turning as it is intended for mountain bikers and is not very technical. This is usually where people trip as they lose focus on the trail. With all of the turns, it is also difficult to maintain a fast pace. As I entered the Family bike trail, I was able to catch a glimpse of Tim, who was about 2 minutes behind based on my estimation.

This loop was very uneventful and doesn't really deserve much attention. It is about running hard and trying not to puke with the twists and turns. I did see David at one point on the double U (it is a U shape inside of another larger U). He was blazing along as I expected. My splits were 7:16, 7:24, 7:05 6:56 and 7:24 in this section.

Coming back into the pavilion, I was feeling better than the first time through and I was amazed at how fast I was able to run through the first 12 miles. I did stop for a quick second to pick up some more Powerbar Gel Blasts out of my drop bag. I had taken 4 of them in the first 12 miles, along with 1 Advil and 2 S! Caps, keeping the cramps down. I also refilled my hand bottle with more Subtle Strawberry HEED, my favorite electrolyte drink.

Actual Loop Time 1:23:12 (2nd fastest split) for 11.88 miles for an average of 7:00 pace.

Lead on 3rd place was 1 minute 38 seconds

I did get a nice little emotional lift from seeing some friends at the turn, including Joey Butler and recent Pinhoti 100 mile finisher John Nevels. Leaving the pavilion and heading down the road toward the start of the north loop again, I did see Tim making his way up the road heading toward the pavilion. It looked like I still had about a 2-3 minute lead. I had spent minimal time at the aid station, and I had to assume the same for Tim as well.

Once again, around the Monte Sano Lodge, past the overlook into McKay Hollow, down Chestnut Hill and into the sinks. I was still strong, running in the low to mid 7's through mile 14 with a 7:15 pace average heading into climbing out of the sinks for the second time. I calculated that I would lose about 5 seconds per mile on my overall average, thinking that I would drop to 7:20. I ran all the way up the sinks and took a 9:14 split for the mile, which actually brought me down to 7:24 pace.

I knew that I could stay even for the next north loop, but I was starting to do the sub 4 hour math in my head. I always want to have a back up plan just in case I am not feeling it and need to know the worst case pace that I can run and still meet my 'A' goal. Coming through the pavilion, I stopped to fill my bottle with HEED and grab more Gel Blasts. My plan was to come out of the next south loop with a worst case 7:30 overall average.

My next splits on the south loop were 7:36, 7:39, 7:37, 7:36 and 7:35. I was amazingly steady which was surprising, as I was now 20 miles into the race, which I split at 2:28:46 for an average of 7:26 pace. I had been able to stay under 7:30 pace with only one full north/south loop to go and I was feeling strong. The notion of running under 4 hours was starting to energize me and I was feeding off of the adrenaline.

Actual Loop Time 1:12:38 (2nd fastest split) for 9.58 miles for an average of 7:35 pace.

Total Time 2:35:50 (2nd fastest) for 21.46 miles for an average of 7:16 pace.

Lead on 3rd place was 1 minute 46 seconds

Coming through the pavilion and then across the overlook, I was a little slow with splits of 8:14 and 8:01, but I was thinking about conserving some energy for the final push. For the final time, it was down Chestnut Hill and Mountain Mist Trail at a 7:43 pace. The next two miles I would struggle slightly as for the first time all day, I walked in sections of the climb back up to the bikers lot. But the nice part about a looped course with people running different paces and different distances, I had been passing people for quite some time. Despite not knowing what distance option they had chosen, passing people always provides a little emotional lift. So seeing others walk up the hill and being able to alternate run/walk to the top got me up their without completely melting down. In the process of running the hill and coming through the pavilion for the last time, I clocked two of my slowest splits at 8:47 and 9:41.

With 25 miles in the books I still averaging under 7:40 pace according to my watch. Pacing off of a GPS on a trail ultra is always difficult to do as the watch will sometimes measure inaccurate distances. I was right on for the little loop and the first north/south loop for the course to measure 31 miles, but now with just one 5.5 mile south loop to run, I was at 25 miles. So I was still looking at my overall pace from my GPS, knowing that my pace would be faster in the end as the distance would measure short, but the course would not be short.

As I mentioned I had spent a lot of time doing the math in my head. It really does help me pass the time when running ultra distances in races to work out complex math problems and allows me to dissociate for long periods of time, while still keeping up with my leg turn over and being reminded every mile of my split by my Garmin GPS. So having split 25 miles in 3:11, I knew that I could average a very high 8 for the last 5.5 miles and still hit my time goal.

Running on the Family Bike Trail for the last time, I switched focus from a time goal to a placement goal. Despite being aware of Tim's distance to me all day, I wasn't really thinking about placing, but had been time focused. Now that I was safely going to hit my mark, I decided that I needed to be more aware of my lead on 3rd place, not wanting to drop in the last loop. This meant that for the first time all day, I began to take frequent looks behind me when it was convenient to see if there were any glimpses of Tim. I figured that if he came up from behind me by surprise, it would be too late for me to react and he would run me into the ground as I didn't have much of a kick left. So even though it violates my policy of showing weakness during a race by looking over my shoulder, I figured that it was OK here based on the current conditions.

After splitting the marathon at about 3:22, I continued to run low 8's through the twisting and turning and mind numbing Family Bike Trail and out to O'Shaughnessy Point for the last time. I did toss in one more high 7 split at mile 29 after taking my last Gel Blast which gave me a little shot of energy for the home stretch.

Coming up the South Plateau loop to the Ranger's house road crossing, I saw Jason Reneau again, who was out on the course with his bike supporting fellow team mate and wife Jane, who was running the 40 mile option. This was Jane's first ultra marathon, but is well on her way through the 50 marathons in 50 states quest. Jason had been motivating me all day, probably unbeknownst to him. Jason had run a 4 flat here two years ago for the win and for the last couple of years has been my measure of success as I am always chasing him, but slightly behind. Knowing that I would finish ahead of his time gave me one last lift and hearing his words of encouragement to start running again really helped. I owe him much gratitude for his help.

For the last time, I left the White Trail and hit the black top road toward the finish. It looked like I could push sub 3:54 for sure if I was able to pick up the pace. My existing personal record for 50km was 3:53:54, but this was on a 'road' course at Delano Park. My real 50km trail PR was 4:07, a time I hit earlier this year at Bartlett Park 50km in Memphis. So I was pushing for a 13 minute PR for trail 50km, and if I could find anything left in my tank, I could have a true PR for the distance as well.

I managed to run the last section at a sprinters pace, coming through the finish line at 3:53:15. As I crossed, I stumbled for a few feet and then sat down. It felt great to just be done. David helped me back up and in the same breath I asked him what he ran, to which he replied "21", meaning 3:21; that is 6:30 pace. I think he smashed the course record by well over 20 minutes, but I don't have the exact figure. Either way, he is utterly amazing.

Actual Loop Time 1:17:25 (3rd fastest split) for 9.58 miles for an average of 8:05 pace.

Total Time 3:53:15 (2nd fastest) for 31.04 miles for an average of 7:31 pace.

Lead on 3rd place was 1 minute 26 seconds

Within 90 seconds, Tim Vinson also crossed the finish line. He had shaved significant time off of my lead in the last 10 miles, but I was able to hold on for 2nd overall. I think that this is the first time that Dizzy has had 3 finishers come in under 4 hours and the winner of the 50 mile distance split the 50km at 4:01.

There must be something about this time of year that I have great luck with racing. Last year I ran 1:16:38 at the Huntsville Half Marathon, followed by a 34:45 at Dam Bridge 10km. Now this year I shatter my own personal best for 50km trail. It must be all of the intense summer and fall training, combined with great weather that equates to fast times. Looking back at the 7 weeks, I had an awesome finish at Stump Jump 50km, then a PR at the Fleet Feet 15km, ran a low 17 road 5km at Liz Hurley, finished 3rd overall at Xterra 15km trail, held strong for a sub 8:30 in my first 50 miler at MMTR and now a PR at 50km trail at Dizzy.

I think that I am probably in the best shape of my life right now, and am very gracious for all that I have and have been blessed with. I could not be hitting these times if not for the support of my wife Laura, my running mates, great competition like David and Tim and the support of Fleet Feet Racing and Team inov-8.

My favorite quote following this race was a comment on my Twitter status from fellow runner and friend from back in Michigan, Steve Orchard. He said, "I don't think there is any distance that phases you..." which is a great complement. Thanks Steve for the kind words.

Congrats to all of the finishers, including first time 50km'er Luke Hobbs, who is barely old enough to drive!

Here are the top 10 all time fastest finish times for the 50km.

1. David Riddle 3:21:25 ('09)
2. Dink Taylor 3:45:52 ('06)
3. Feb Boswell 3:51:31 ('05)
4. DeWayne Satterfield 3:52:37 ('08)
5. Rob Youngren 3:53:07 ('05)
6. Eric Charette 3:53:15 ('09)
7. Tim Vinson 3:54:41 ('09)
8. Chad Davis 3:56:16 ('04)
9. DeWayne Satterfield 3:58:08 ('06)* (50km split of 40 mile)
10. Jason Reneau 3:58:55 ('06)

Equipment Review

Shoes: I wore the inov-8 Roclite 305's for the second consecutive ultra marathon. This ultra distance trail shoe was a good selection for the fast and flat sections of the south loop and had enough grip for the rocks and plenty of underfoot support for the technical north loop.

Compression: With my recent racing and calf tightness, I decided to race in my Zensah Calf Sleeves. I felt like they really helped to increase oxygen blood flow to my calves, resulting in the ability to push harder on the flats and avoid cramps on the climbs.

Other: After running MMTR two weeks prior, my knees were in rough shape, as I mentioned. I had been experimenting with KT Tape to ease the pain and provide some support. I had great luck with them leading into the race as they provided increased mobility and sped up my recovery. I will definitely keep these as an option for future races.

2009 Mountain Masochist

2009-11-07T17:00:00.004-06:00

2009 Mountain Masochist
Lynchburg, VA
November 7, 2009

Official Results

In my opinion, ultra marathons are more than just physical preparedness; they are also equal parts of mental fortitude, proper nutrition/hydration and experience. I have always said that a road marathon is much more physically demanding than a trail ultra marathon and I stand by that statement.

Mountain Masochist was my first attempt at the 50 mile distance, and while I could have chosen an easier race, the mystique and lore of this epic race drew me in to sign up back in May. I was properly trained, having run numerous 50k's this year and having a solid mileage base leading into perfectly timed taper to get healthy. My fueling plan was sound, though I didn't necessarily execute it that well during the race. Where I lacked, was in experience at this distance and with no course knowledge. I would also struggle mentally as the day and the miles began to take its toll on me. But let's start at the end beginning.

I was fortunate enough to share in this experience with a few close friends from Huntsville area. Traveling with me were Joey Butler, Eric Fritz and Jon Elmore and together we met up with Dink Taylor on race day. We decided to fly to Lynchburg due to the low flight costs when we booked, and not having to get in the car for 10 hours on the day after the race was more appealing. While there, we made camp with Paul (Jon's Dad) and Sandy Elmore who live in Lynchburg. They were kind enough to host us for the weekend.

On race morning, Paul drove the four of us out to the James River Visitor Center on the Blue Ridge Parkway for the 5:30am start. The temperature was in the low 30's and would rise to the mid 60's during the day. It is clear that we were all bundled up for the first few miles, with a chance to drop our headlamps at the first aid station and our excess clothes at the Highway 60 road crossing near mile 27.

All photos courtesy of Clark Zealand.

As the start time approached, Jon and I made our way to front of the pack. After some light strides, we waited for Clark Zealand, race director, to give us the starting command. Most experts said that the Men's field was 'stacked' with talent. Current Wasatch Front 100 record holder Goeff Roes, local prodigy Jeremy Ramsey and Valmir Nunes from Badwater fame were just some of the names at the top of the list. Shown below are the top 10 seeds, courtesy of David Horton. I was lucky enough to be ranked at number 10, given my resume of ultra running from this year.

Seed / Name
1. Valmir Nunes
2. Geoff Roes
3. Gary Robbins
4. Jeremy Ramsey
5. Lon Freeman
6. Will Harlan
7. Glen Redpath
8. Chris Reed
9. Dink Taylor
10. Eric Charette

Here is a link to the full list of seeded runners at eco-xports

At the start, you can see Nunes and Roes in the center, with Jon and me off to the right.

It was an easy paced first mile heading north toward the turn around on the out and back section. It was time for old friends to catch up, talk about recent race adventures and ease into the pace. The first 6+ miles would be all on blacktop roads before we hit the trails and dirt roads until the final mile. I knew that the pace needed to be quick early on, but I didn't know that it meant sub 7 pace. It was not long before I realized that I was in over my head, but I wanted to stay with the front runners for as long as I could. The first mile was at 6:57.

Lon Freeman decided to take it out harder than the rest, and he was the early leader. The chase pack of ten or so runners stuck together through miles 2 and 3 with splits of 6:48 and 6:38 as we came back through the starting area. After that, we started to separate and began to run single file along a busy road. The only time that the pace eased up before the first aid station was in mile 5 when we had a slight uphill, but the overall effort was still even.

Mile splits from 4 through 7 were 6:36, 7:14, 6:33 and 6:37. It felt more like a road marathon at this point than anything else. I was one of 10 runners who came through at 46 minutes as we came through the aid station, with Goeff and Lon out ahead of us. I was carrying two bottles; one with fluids and another with my energy gels so I was able to bypass aid and start my ascent up the hill.

We started up what looked like an old washed out road that had multiple man-made berms that featured 500' of ascent. Hill climbs are my strength and my passion so I was able to close the gap to the leaders and pull about even. This was just the start of a much larger climb that would take us from 700' up to nearly 2000' at mile 11, all along gravel roads. I was really feeling great and running steady as I ripped off miles of 8:23, 8:29 and 8:34 on this section. Jeremy passed me toward the top of this peak, which was expected sooner or later. We came back down hill to Otter Creek, dropping back down 377' along a ridge line and hit the next aid station, having run 12 miles in 1:40:00, placing me 9th overall through this point. I crossed the stream and passed up another aid station without taking anything. Horton shouted out my name which gave me a little emotional lift, which I needed as my stomach was starting to complain.

Here I am seen leaping the creek, trying to keep my feet dry, knowing that I had another 40 miles to run.

Just before passing under the tunnel which lead us under the Blue Ridge Parkway, I had to stop to go to the bathroom. I couldn't hold it any longer as the pasta dinner from the night before, mixed in with coffee and and the early fast pace had gotten to me. I surrendered about 2 positions as I stepped off the trail for about a minute. It was well worth it though, as I was several pounds lighter after that!

The next few miles were rolling and it was just about staying even and not trying to red line. I kept the pace under 9 minute miles as I regained control of my stomach by mile 17. Running this distance was funny because of how quickly the tide would change; I would go from feeling great one mile to miserable in the next mile. The further along the day went, the more of a roller coaster it became in how I felt and the shorter the time in between how often that changed.

Thinking back to the course profile, I knew that starting at mile 18, we would climb for 2 straight miles from 1500' back up to 2100', so when we left the trail and hit the dirt roads again, I put my head down and started to grind it out. In the distance I could see the next runner and I set my sights on closing the gap to him. I ran an even 9 minute pace in the first mile, climbing 300', while keeping my effort just below red line. I picked off the first runner and set my sights on the next runner, who was much further ahead than the last, but I was feeling really good.

I dropped the pace even more, down to 8:43 climbing mile 19 up another 375' and moving up again. I had to red line nearly the entire mile, but it was worth it as I cracked the top 10 again by the aid station. My time was 2:33 at aid station 6 for 19 miles.

Here are several shots of me with runners that I passed in the background.

These photos highlight the gear that I selected for this race, headlined by the inov-8 roclite 305's. Given that this distance was longer than the 50k's I had been running, I decided to step up to this ultra distance trail shoe. It was ideal for the terrain with plenty of underfoot cushion for the hard packed gravel roads and support for being on my feet for 8 hours straight. They were a great choice. For clothes, I wore the inov-8 Race Top and Nike Split shorts with the Fleet Feet Racing Team logo. For socks, I went with the medium cushioned PhD Trail Run Mini from Smartwool. They kept my feet dry and blister-free all day. I also sported the Zooz arm sleeves for the first half of the race. They kept me warm while the temps were cold in the deep valleys. I was carrying along two Ultimate Direction Fast Draw Extreme hand held bottles. They have been my bottles of choice for several years.

Leaving aid 6, was a lengthy downhill covering nearly 4 miles and dropping back down over a thousand feet. Running in this section was the first time that I struggled. The constant downhill pounding started to bother my quads and hips. Also, I had been nursing a sore ankle since the Xterra 15km a couple of weeks earlier, and the pounding had retweaked that injury. I actually walked for awhile downhill and took two more Advil, bring my total up to 3 for the race. Before we hit the 'half-way' point, I managed to lose 5 spots and dropped to 14th overall. Dink Taylor and Byron Backer were two of the folks who passed me by on the downhill, though I would pass Byron up later on. Dink put 13 minutes on me in this section as did many others, capitalizing on my weakness; downhill running.

I went on to split the marathon in 3:44. I felt pretty decent about this time, given that I had another marathon to run after that.

I seriously contemplated dropping out at the half way point. I knew that Jon's Dad would be there with the truck and I was struggling mentally. I had lost count of my placing and I really thought that I was running about 25th. I certainly did not want to go on for another 5 hours having to deal with the pain I was going through. I finally told myself that I was done about a mile before Long Mountain Wayside. Fortunately, when I got there, Paul told me that I was running in 14th place. It finally sunk in that I was faster than 275 other people to that point and if I could hold on, a top 15 finish at Mountain Masochist would be something to be proud of; so I decided to stick it out. I went to the truck, changed my shirt for sleeveless inov-8 top, dropped my arm sleeves and winter hat, picked up my sun glasses and a handful of mini Snicker's bars.

As I left the aid station and started the climb up Buck Mountain, I realized that this was the first solid food, other than energy blocks, that I had all day. It was amazing how much better I felt once eating real food. I probably should have started earlier than half way. This is where my inexperience at this distance really hurt me. In a fast 50k, I can get by without solids whatsoever.

From mile 23-28 we had already climbed up 1000', and now with Buck Mountain in front of me, I had another 1500' to climb in just over 3 miles. At the aid station, I dropped one spot to the first female, but quickly passed her back on the way up the mountain, and even overtook another runner in the process. I went with 4-1 run/walk method, meaning I would try to run about 4 times as many steps as I would walk, but push hard when I was running. I was taking no more than 10 steps while walking. This proved to be the recipe, along with the Rocky Theme song that played at the top of the mountain. When running I was clearly red lined, but I was able to sustain it to the summit. My splits were an amazing 12:32, 12:10 and 12:07, as I hit the 50km mark in 4 hours, 44 minutes.

Coming down the backside of Buck, I was running with Tamsin Anstey again. She was the lead female and running in her first 50 miler, as was I. She was strong on the downhills and pulled ahead slightly before the start of the 5 mile loop.

The start of the loop up toward the peak of Mt. Pleasant and then over to Pompey Mountain would prove to be the hardest section of the race. What was non technical gravel roads turned into technical single track with never ending climb. I think that I walked most of the climb in the first two miles, as noted by mile splits of 17:33 and 15:52. I would later hear that Roes would run this entire loop in 37 minutes; a true testament of his performance. I kept thinking that I could have done without this detour and laughing to myself that I would never be able to get back the hour that I lost between those mountains. My miles back down were almost as slow, as the trail was leaf covered and I had to put the brakes on to keep from slipping.

Coming back down through the aid station, I continued my onslaught of solid foods taking a Little Debbie Oatmeal Creme Pie, followed by 3 Swiss Cake Rolls. I managed to get all three Swiss Cake Rolls into my mouth at the same time. It was wonderful! I walked for a few minutes before seeing Paul again at the start of the loop. He asked how I was and I responded by saying "I can hold on for another 13 miles." I was starting to gain some confidence again, despite now running in 16th, having dropped one spot on the loop while I stopped to take electrolytes to ward off leg cramps.

We continued on for another few miles with more gravel roads rolling along I did manage to leapfrog another runner in this section with about 12 miles to go. I was back in the top 15. When I arrived at Salt Log Gap, I picked up some more chocolate chip cookies, filled my bottles and got some encouraging words from the aid station workers. They asked how I was doing and said that they were amazed at my performance given that I had never run this distance before. I'm not sure how, but they called me by name which brightened my outlook.

The next climb was pretty brutal as we ran more gravel roads with berms every few hundred feet toward the top of Rocky Mountain. I was down to a 2:1 run/walk ratio but still running hard when I was running. This method got me to the top and to the next aid station. The volunteers were fuzzy on how far it was to the end. The sign said 9 miles, but they didn't know if that meant 9 'actual' miles or 9 'Horton' miles. They laughed, but I didn't think that was so funny:) I was starting to work the math and slowly realizing that I would have to run strong to stay under 9 hours. They guys told me that it was a long 4 miles to the next aid station and that I should take plenty of nutrition.

What they really meant was "Prepare to run along the Appalachian Trail in a straight climb back up to above 4000' for the 3rd time of the day." I had no choice but to hike my way to the top. At one point, it seemed like there was no trail, but just white ribbons on trees as we passed a camping trailer and went straight up to the summit. I knew that somewhere Horton was laughing at me!

I was trying to ration my water, but ran out with a mile to go. I had also just finished my last Gel Blast and things seemed to be going downhill fast. I was guessing that I would have another 5 miles to go after the next aid station and I had just taken my 7th and 8th Advil for the day, maxing out on what I will take during a 24 hour period. My right knee was throbbing and I didn't think that I had anything left. This was one of my lowest lows of the race.

When I came through the next aid station, I asked again how many actual miles I had left to go. The volunteer said that it was about 3 miles. Again, I asked if these were 'real' miles or 'Horton' miles. He said that they drive this up by truck, so the measurement was precise. As I was taking a few steps in the wrong direction, I caught a glimpse of the next two runners behind me. I hadn't seen anyone in several hours and had no idea that they were that close to me. The guy at the aid station yelled for me to go (and in the right direction), so I took off. I immediately began to run scared. I wasn't about to finish in 17th place after being in the top 15 this late in the game.

I picked up the pace and it wasn't long before I tripped and fell, for the first time. I had been shuffling my feet for hours and having to increase my turnover meant lifting up my feet. I went down pretty hard, but landed on the bottles carried in each hand. I took a quick look to see if the two guys behind me saw the fall before getting back up; they had not as I was just around a bend on the decent.

I was running without any regard to personal safety on leaf covered roads full of rocks, yet I was driven with adrenaline. My first split after the aid station was 7:11. I was relatively shocked that I wasn't redlining or totally gassed, but in reality I was dropping at a rate of 500' per mile for the last 3 miles which really helped. My next split was 7:12. I saw a few people hiking back up and they told me that I was pretty near the 1 mile (to go) mark. I glanced at my watch and it read 8:23:00. That meant that if I could break 7 minutes for the last mile, that I could come in under eight and a half hours. I could no longer see anyone behind me, so now it was a true battle with the clock.

I ran around the last gate and onto the blacktop, now striding out pretty well. There was one more left turn and then the home stretch. I could faintly see the cars toward the finish and as I got closer, the faster I ran. As I neared the end, I could see everyone and hear them cheering. They could tell that I was all out, and that I was pushing to be under 8:30.

I rounded the corner and ducked into the parking lot and under the banner in 8:29:24, having run the last 5km in 21:27 or at 6:54 pace. I immediately dropped my bottles and bent over to catch my breathe; I had made it! In the process, I had put 4 minutes on the next runner coming down the hill.

The joy was immense as I staggered over to Clark and Horton to shake hands and take some pictures. I have to say that this may be my favorite picture of the year.

In the end, we decided that the total distance was somewhere between 52 and 53 miles or about a double marathon with 2.5 miles of climb and 2 miles of decent.
The elevation profile for the race is below.

Assuming 52.5 miles, that meant that my overall pace was 9:42. I am very proud of the fact that I stuck this through when I hit the emotional lows and that it was my first 50 miler. On this day, there were 14 people who were faster; but I was faster than 275 other people. I may forget how hard this was, but I will never forget the amazing feeling of accomplishment when it was over.

Here is a picture of the Huntsville gang before Dink and Suzanne had to head back home.

Then here we are all as proud finishers of the mighty Mountain Masochist. Dink nearly missed another sub 8 hour finish, coming in 10th overall at 8:00:40 with his 15th finish at MMTR. Jon ran a personal best 9:12, Eric Fritz ran 9:31 and Joey ran injured but finished at 11:42.

2009 Mountain Masochist 50 Miler Seedings

2009-11-04T12:53:00.002-06:00

2009 Mountain Masochist 50 Miler Seedings
Monday, November 2, 2009
Original Post on eco-xports

Courtesy of David Horton (via Clark Zealand), here are the seedings for this year’s race!

Bib # Last Name First Name Gender Age Location
1 Nunes Valmir Male 45 Brazil
2 Roes Geoff Male 33 AK
3 Robbins Gary Male 32 B.C.
4 Ramsey Jeremy Male 33 VA
5 Freeman Lon Male 34 CA
6 Harlan Will Male 34 NC
7 Redpath Glen Male 44 NY
8 Reed Chris Male 36 PA
9 Taylor Dink Male 44 AL
10 Charette Eric Male 33 AL
11 Backer Byron Male 45 SC
12 Schuster Michael Male 36 VA
13 Cassilly John Male 42 VA
14 Gill Bobby Male 25 MD
15 Warner Matthew Male 33 VA
16 Clarke Christopher Male 24 VA
17 Hesse Jared Male 33 VA
18 Jackson Micah Male 29 VA
19 White Chet Male 34 VA
20 Earl Andy Male 25 PA
21 Peelle Harland Male 35 VA
22 Horsley Bert Male 31 VA
23 Thompson Andy Male 33 NH
24 Wildeboer Travis Male 30 CO
25 Azuaje Jaime Male 22 VA
26 Scott Micah Male 19 OH
27 Green Thomas Male 59 MD
28 Bath Eric Male 35 NC
29 Boyd Thomas Male 37 GA
30 Carrasco Paul Male 39 TN
31 Davis Bernie Male 72 WV
32 Diak Peter Male 31 MD
33 Dykes Gregory Male 34 OH
34 Edmondson Blake Male 26 VA
35 Hoffman John Male 47 VA
36 Howell Randy Male 34 MD
37 Jaschob Michael Male 30 CA
38 Johnson Mark Male 41 PA
39 Laslie Dan Male 53 VA
40 Lester Malcom Male 42 DC
41 Licata Joey Male 27 VA
42 Marsh Ed Male 62 NC
43 Martula Dave Male 64 MA
44 McCaslin Mark Male 40 MI
45 McIntosh Jim Male 56 FL
46 Ogden Tim Male 37 VA
47 Persinger Mark Male 36 WV
48 Redman Christopher Male 41 TN
49 Sauerbrey Joe Male 30 VA
50 Schick Rich Male 60 GA
51 Smith Donald Male 51 VA
52 Suarez Jose Male 47 CT
53 Thomson Gordon Male 51 VA
54 Tolbert William Male 40 VA
55 Wood Joe Male 44 VA
56 Yoder Marlin Male 56 VA
57 Aghdam Dan Male 41 VA
58 Anderson Bob Male 63 VA
59 Ayres Kevin Male 33 GA
60 Bailey Mike Male 28 VA
61 Baker Geoffrey Male 51 MD
62 Baker Matt Male 28 VA
63 Bartine Hunt Male 56 PA
64 Blackford Douglas Male 62 NC
65 Blanton Sean Male 23 GA
66 Bohlander Jonathan Male 33 GA
67 Bolton David Male 25 VA
68 Bowles Steve Male 62 VA
69 Boyce Bedford Male 37 NC
70 Boyle Brent Male 36 GA
71 Bressi Darvey Male 34 PA
72 Bridges Dennis Male 53 MD
73 Broderick Mike Male 53 MD
74 Brower Jeffry Male 51 MD
75 Brown Steven Male 41 VA
76 Buchanan Michael Male 36 CA
77 Butler Joey Male 41 AL
78 Cabell Billy Male 31 VA
79 Cagle Dan Male 37 VA
80 Calfee Christopher Male 42 VA
81 Carson Scott Male 35 VA
82 Cooper Stephen Male 55 MD
83 Cooper John Male 54 VA
84 Carr Derrick Male 48 VA
85 Crenshaw Walter Male 31 VA
86 Creveling Larry Male 57 PA
87 Dao Ling Male 32 VA
88 David Steven Male 48 MD
89 Dawkins Doug Male 57 NC
90 Derenzis Nick Male 31 VA
91 DeSantis Steven Male 48 VA
92 Diss Ted Male 46 VA
93 Dobson Stephan Male 48 MD
94 Doggett Josh Male 26 NC
95 Dolan Robert Male 43 VA
96 Drach David Male 53 NH
97 Drake Bob Male 52 OH
98 Duelge Jason Male 40 MD
99 Dunham Darin Male 40 VA
100 Bryant Neal Male 39 VA
101 Morrison Justine Female 29 DC
102 Fisher Heather Female 23 VA
103 Bednosky Annette Female 42 NC
104 Wildeboer Alyssa Female 30 CO
105 Utakis Donna Female 41 MA
106 Gildersleeve Nicola Female 25 B.C.
107 Anstey Tamsin Female 29 B.C.
108 Phalen Rebecca Female 37 VA
109 Elder Donna Female 46 VA
110 Helfrick Ruthann Female 42 PA
111 Mcfadden Lisa Female 35 NC
112 Devereux Jill Female 43 VA
113 Treder Julie Female 33 WI
114 Albu Amy Female 33 VA
115 Kendall Vicki Female 56 VA
116 Hunter Dorothy Female 36 NC
117 Springman Alisa Female 35 PA
118 Cusick Kathleen Female 34 TN
119 Fernebok Alyce Female 35 VA
120 Golden Wendy Female 41 VA
121 Philips Breanda Female 35 U.K.
122 Smith Ginger Female 39 NY
123 Stypula Elaine Female 44 MI
124 Anderson Kari Female 48 VA
125 Barbera Angela Female 49 WI
126 Burgess Robyn Female 23 VA
127 Carawan Brenda Female 32 VA
128 Chew Betsy Female 38 NC
129 Ennis Jennifer Female 40 NC
130 Funderburk Ashley Female 32 NC
131 Heltibridle Janice Female 51 VA
132 Hommel Kendall Female 26 VA
133 Hughes Margie Female 47 DE
134 Inslee Marianna Female 44 VA
135 Isom Barbara Female 62 VA
136 Kayes Rebecca Female 22 VA
137 Kimble Jennifer Female 38 TX
138 Koester Silke Female 26 NY
139 Madden Lisa Female 36 NY
140 Minnick Elizabeth Female 29 VA
141 Prandi Mackenzie Female 30 VA
142 Ryan Karrie Female 41 NC
143 Schmitt Melissa Female 34 OH
144 Sherman Nichole Female 20 MA
145 Spangler Suzie Female 39 MD
146 Sutton Allyn Female 45 MD
147 Taylor Alicia Female 30 MI
148 Van Stratum Eva Female 50 PA
149 Vomhof Deb Female 47 WI
150 Weiner Robin Female 50 WV
151 Wiecking Carter Female 39 VA
152 Wilson Stephanie Female 44 VA
153 Wright Martha Female 48 VA
154 Yelton Melinda Female 43 NC
155 Dunlop Michael Male 40 VA
156 Duval Ed Male 51 VA
157 Eidson Adam Male 35 VA
158 Elam Harry Male 43 VA
159 Elkassed Farouk Male 60 VA
160 Elmore Jon Male 43 AL
161 Emch David Male 27 OH
162 Escobar Tony Male 46 VA
163 Fager Tim Male 41 PA
164 Field Tommy Male 41 VA
165 Fleming David Male 33 VA
166 Fogleman Eric Male 49 NC
167 Fogleman Brad Male 21 NC
168 Fritz Eric Male 42 AL
169 Gallant Jeromy Male 26 VA
170 Gannon Konrad Male 43 NC
171 George Michael Male 56 VA
172 Golden Kelly Male 42 VA
173 Gonzalez Frank Male 33 VA
174 Gray Rick Male 48 TN
175 Gray Russ Male 42 WV
176 Griffin Marc Male 33 VA
177 Griffiths Garth Male 47 NY
178 Groth Mike Male 41 MD
179 Hagan Robert Male 42 VA
180 Hanscom Greg Male 37 MD
181 Harrison Jim Male 51 VA
182 Hayden Jon Male 41 NC
183 Henry Mark Male 22 VA
184 Heyer Val Male 39 VA
185 Hill Adam Male 33 ON
186 Hollerbach George Male 54 PA
187 Hollerbach Jed Male 19 PA
188 Holst Gregg Male 51 PA
189 Houser Eric Male 39 OH
190 Humphrey Sean Male 35 OH
191 Jones Jim Male 50 TN
192 Jones Mike Male 28 VA
193 Jorgensen Will Male 50 TN
194 Kapitulik Eric Male 37 MA
195 Kibler Chad Male 37 VA
196 Kilislian Jack Male 39 TN
197 Kolosik Adam Male 20 IA
198 Kolosik Aron Male 34 OH
199 Krause Shawn Male 30 MD
200 Krause Dave Male 48 PA
201 Kurisky Jack Male 42 VA
202 Lehmann Dan Male 59 WV
203 Long Kimani Male 35 NC
204 Lovell Larry Male 66 VA
205 Lowery Brad Male 34 VA
206 Lucchesi D.c. Male 42 NC
207 Luft Tim Male 37 WI
208 Main David Male 47 VA
209 Mallach Jeff Male 49 WI
210 Marceau Daren Male 48 NC
211 Martin Scott Male 48 NY
212 Mattox Keith Male 48 VA
213 Mayer Brian Male 24 VA
214 Mcculloch Scott Male 37 NC
215 Mcgonnell Jeff Male 49 NC
216 Mcgrath Lew Male 47 WV
217 Mckennett Mark Male 31 MD
218 Mclaughlin Peter Male 47 DE
219 Michael Richard Male 37 VA
220 Michael Steve Male 59 GA
221 Middlesworth Scott Male 47 VA
222 Miller Jonathan Male 39 VA
223 Miller Chris Male 35 VA
224 Minde Peter Male 52 NJ
225 Mitchell Michael Male 53 VA
226 Taylor Scott Male 20 VA
227 Moore David Male 51 NC
228 Mortensen Christopher Male 28 PA
229 Mulder Aaron Male 34 PA
230 Myers Greg Male 45 GA
231 Noll Paul Male 60 PA
232 Norris Dennis Male 45 NC
233 Odonnell Tom Male 59 PA
234 O'neil Jim Male 61 VA
235 Pflieger Michael Male 35 VA
236 Pitts Marshall Male 29 NC
237 Power Jesse Male 29 FL
238 Price Mike Male 59 GA
239 Price John Male 55 VA
240 Probst Frank Male 66 VA
241 Puhak Blake Male 30 VA
242 Repper Angus Male 37 PA
243 Richards Herman Male 56 NJ
244 Ripley Tom Male 39 VA
245 Robertson David Male 57 VA
246 Rogers Clayton Male 38 DC
247 Rostan Mark Male 40 NC
248 Ruiz Horacio Male 44 NY
249 Schulte Kristopher Male 30 VA
250 Seegert Brian Male 43 WI
251 Shearer Joseph Male 23 OH
252 Simonds Tom Male 54 VA
253 Smith Ryan Male 30 TN
254 Smithberger Jay Male 40 OH
255 Snipes David Male 42 VA
256 Soto Pedro Male 31 PA
257 Steuber Fred Male 42 MI
258 Stratton Michael Male 25 VA
259 Stull Justus Male 31 VA
260 Swamp` Carter Male 34 VA
261 Tanksley Bruce Male 50 TN
262 Taylor Christian Male 36 VA
263 Taylor Benjamin Male 21 AL
264 Teed John Male 44 NC
265 Thompson Clinton Male 33 DC
266 Tietz Michael Male 23 VA
267 Tighe Jarett Male 42 VA
268 Torrey Patrick Male 38 PA
269 Townsend Kevin Male 36 VA
270 Trinkle Brian Male 47 GA
271 Turrentine Bill Male 61 VA
272 Upchurch Lew Male 40 NC
273 Vandonsel Matt Male 23 VA
274 Vickery Bill Male 39 VA
275 Vinosky Jeff Male 20 PA
276 Vioral Kevin Male 39 VA
277 Vogltanz James Male 38 VA
278 Wait Scott Male 35 AZ
279 Ward Michael Male 46 SC
280 Warren Travis Male 35 MD
281 Webb Brock Male 33 VA
282 Wheeler Kenny Male 48 WV
283 Willey Guy Male 35 IA
284 Wilson Bryan Male 44 VA
285 Wingfield Travis Male 32 VA
286 Zink Jason Male 31 NC
287 Foster Todd Male 38 VA
288 Morris Paul Male 54 NY

2009 Xterra Monte Sano 15km

2009-10-25T12:01:00.005-05:00

2009 Xterra Monte Sano 15km
Huntsville, AL
October 25, 2009

New to Monte Sano in 2009, the XTERRA Alabama Trail Run Series adds a medium distance race to our favorite trails. The second event in the series, the Monte Sano 15km brought out the best trail runners from the area to the state park on a cold October morning to compete for top honors. Directed by Dirty Spokes Productions of Georgia in collaboration with Huntsville Track Club and Sorba of Huntsville, everything was set for this event to be an exciting race.

The loop course would prove to be challenging for runners of all abilities. I personally designed the course for Tim of Dirty Spokes. Sticking true to my masochistic love for hill climbs, the course traversed some of the best trails on the mountain and featured a brutal up hill climb to the finish that helped to decide the winners of the Men's and Women's race. In case you would like to run the course, here are text directions on each turn and the elevation change in each section.

This inaugural event had a great turn out, as 152 runners toed the line adjacent to the Ranger's Station in the state park at 8:30am. From the gun, it turned into a two pack race. Brandon Mader took the early lead followed closely by David Riddle. I paced the chase pack made up with David O'Keefe and Tim Vinson (all from Huntsville) and Joshua Horsager from Columbus, Georgia. Running out on the short road section, we passed through the bikers parking lot and hit the Sinks Trail. I wanted to be in 3rd leading into this trail, knowing that others were better downhill runners and that I needed to keep them behind me early. We dropped 220' in less than 1/4 mile on technical switchbacks of the Sinks trail before making the hard right onto Mountain Mist and heading toward the north. This section of Mountain Mist trail has some slight climbs and is very rocky. The time of my first mile was 6:20.

The next mile was all about running as fast as possible while watching my footing on the rocky trails. With the recent wet/cold weather, many leaves had already fallen to the trails, making the rocky difficult to pick out. Plus with the cooler temperatures on race morning, my eyes were watering and for the most part I was choosing my footing based on memory of the trails.

For equipment, I had selected the light weight inov-8 roclite 295. I had used this shoe at every distance up to 50km this year, so there was no reason to deviate from what was working for me.

I think that it was Joshua who fell down behind me in this mile as I heard a crash and scream. I yelled back to him to make sure that he was OK but kept running. He had been with me step for step, so his misfortune helped to open up my lead. My second mile was a touch slower at 6:44 pace, which included a small climb up toward O'Shaugnessy Point and out onto Goat Trail.

As we got to the the end of Goat Trail connector (where it comes close to War Path Ridge Trail), Joshua had caught me and I let him pass by on the corner. He had been closing ever since his fall and I knew that it was just a matter of time. With his pass, I fell back into 4th place. He surged passed me, but as we made our way down past the trail head of K2, I stayed with him closely. We ran stride for stride through mile 3 at a pace of 7:02.

The 4th mile started with a 75' climb in the first 1/10th mile and I could tell that he was slowing down on the climbs. I took advantage of a wider section of the trail and passed him on the left. Always getting a lift from passing, I picked up the pace and surged ahead. I figured that the others would have a hard time passing him by as the trail narrowed, so I tried to hold the surge and put additional distance between us. Tim eventually passed and O'Keefe went with him, closing the gap on me before the end of the 4th mile. The hard pace from the early miles was getting to me a little as I slowed slightly, clocking a 7:34 mile.

Next up was the Three Benches aid station at mile 4.3 before heading down and around Keith Trail. I refused to look behind me but I could constantly hear footsteps no matter how fast I ran. It seemed like I was controlling the pace of the pack. Riddle and Mader were long gone so it would be a battle for 3rd place. Coming around the southern bend of this ridge, we encountered the first sustained climb. I powered up and managed to hold 7:14 for the 5th mile.

The next mile was a tale of two sections; the first part was slightly rolling yet fast and the second section was a short climb up to Stone Cuts Trail and then a technical downhill toward the Sinks again. With the 100' climb in the second half and technical footing coming back down, I would run my slowest mile at 7:38.

Tim was now trailing me closely and after making the hard left onto the Sinks back toward Three Benches, he passed me by, pushing me back into 4th place. I tried my best to cover the distance of his move, but before long he had put significant time between us. As he passed, he remarked that he would see me again on the hills. Looking back to Mountain Mist training, Tim would crush the downs and I would catch him and pass by on the climbs; those were our individual strengths. He must have been running sub 7 pace because my 7th mile was 7:08 as we came back through Three Benches and he held a strong lead.

As we left the aid station, it was only a few strides before I had caught up with Tim and he let me pass by. I didn't make a significant push up the climb to Mountain Mist, partially because I was somewhat fatigued from running all out down into the Sinks to stay with him. Plus I knew that I had plenty of climb left to go at the end if I needed to make a significant move. By the crest of the hill, I had a small lead, but nothing that any of the guys behind me couldn't eat up if I flinched. I decided that I was going to start my final surge earlier than planned and go into sprint mode back to the Bankhead Road crossing. I thought that I could drop the other guys with a sub 7 and then be able to relax on the hill climb. Well I did run my sub 7, lapping a 6:52 and had confidence in my plan; that was until Bankhead, where the trail turned up and I saw that O'Keefe and Tim were tight on my trail.

Rob Youngren gave me a nod as he and Brett Addington pointed the way up the trail toward the finish. I don't remember exactly what he said, but his meaning was 'to run the hill like we had in training - steady up the lower half and then sprint the top with no recovery.' I have him the nod back and put the plan into action. Now would be the time for me to execute on my strengths, which are hill climbs, and getting back up to race speed at the crest with no recovery. I held a steady pace on the lower portion of Cold Spring up the middle table and then gave it whatever I had left on the top half. The top half is a walking section for most, as the loose footing and rocky bed make running it nearly impossible. As the sign indicates, it is a dangerous ascent.

Reaching the top and passing by volunteers Luke Hobbs and Chris Brahm, I was struggling to not gasp for air, but I could tell that I was not the only one of our pack who had good hill running prowess. I refused to look back to see which one of the chase pack members it was, as it didn't matter to me. I had one job and that was to run all out, leaving nothing behind and give it everything I had all the way to the finish. The 8th mile was an astounding 7:34, including the hill climb.

Now on the top rim of the North Plateau around the campground, I increased my stride length and powered through each step. I refused to back down and would not be overtaken. If whoever was behind me was going to pass, they were going to have to hurt to do it. Coming across the overlook and seeing volunteer Eric Fritz, he gave me a look that told me I was ahead, but it was by mere steps. I jumped off the road back onto the trail and ran through the soft sand up toward the cabin road. I would only have to hold on for a hundred meters through the narrow trail that lead back to the pavilion and the finish line. I continued to hammer the pace, never looking back, never showing any sign of weakness, and in the end, I held onto the lead.

I ran the last 1/2 mile of the race in 2 minutes, 54 seconds; that is 5:48 pace on technical trails. My overall time was 1:07:02. I had bested David O'Keefe by 4 and 1/2 seconds. I commend him for covering every move I made, staying with me while I sprinted the flats, hammered the climb and then ran all out toward the finish. I had just enough to hold him off and earn a 3rd place overall. As I crossed the line, I was dizzy from the intense push and completely spent.

It was a hard race; maybe my hardest effort of the year. I had never run that fast on any of those trails, as typically I spend my time training on them, or running ultras, not running road tempo pace. But it was my overall conditioning that I had built for Stump Jump that enabled me to get back to race pace at the top of every climb and the hill repeats that were the details behind this story.

As I mentioned, the late hill climb also helped to solidify the victory of David Riddle over Brandon Mader. On the women's side, it was Rachel Eidson of Birmingham that powered through the climb to top the skills of Barb Saunders.

Top 6 results

Place Name Time
1 David Riddle - 1:01:11.80
2 Brandon Mader - 1:02:17.20
3 Eric Charette - 1:07:02.50
4 David O'Keefe - 1:07:06.80
5 Tim Vinson - 1:08:25.10
6 Joshua Horsager - 1:12:15.10

Official Results Link

2009 Xterra Monte Sano 15km - Press Release

2009-10-25T12:00:00.001-05:00

RIDDLE, EIDSON WIN XTERRA MONTE SANO TRAIL RUN

October 27, 2009 (Huntsville, AL) -- Inside the winding, wild Monte Sano State Park, Rachel Eidson and David Riddle finished first at the inaugural XTERRA Monte Sano Trail Run this past Sunday. The 15-kilometer event was race number two in the new 2010 XTERRA Alabama Trail Run Series and attracted runners ranging in age from 17-64 from five surrounding states.

In the men's race, Huntsville locals filled the podium with Riddle, 29, claiming the top spot in 1:01:11. Brandon Mader, 26, and Eric Charette, 35, secured the second and third places with their times of 1:02:17 and 1:07:02 respectively.

With only 17 seconds separating the winners of the women's race, it all came down to a strong finish for Birmingham's Eidson, 25, breaking the tape in 1:27:48 just ahead of runner-up Barbara Saunders, 51, from Harvest, Alabama. Huntsville's own Rebecca Flournoy, 36, rounded out the top three in 1:35:50.

As the second race in the 2010 XTERRA Alabama Trail Run Series, runners were eager to earn points toward their season totals. Those ending the series with the highest totals will be crowned XTERRA Regional Champions and be awarded free entry to the XTERRA Trail Running National Championship next fall.

Up next is the XTERRA Oak Mountain 10-kilometer Trail Run recently announced for March 14, 2010. Shelby County's Oak Mountain State Park sets the stage for this beautiful and challenging race to kick off the New Year.

Also coming up is the December 6th XTERRA Trail Running World Championship, and all Alabama runners are invited to participate. No qualification is necessary, and with a venue like Oahu, Hawaii's Kualoa Ranch, where they filmed major productions such as Jurassic Park, Godzilla, and LOST, this is one race athletes will not want to miss. For more information about the XTERRA Trail Run Series, visit www.xterratrailrun.com.

2009 Liz Hurley 5km

2009-10-17T12:00:00.001-05:00

2009 Liz Hurley 5km
October 17, 2009
Huntsville, AL

Official Results

17:01 and 5th Overall of 515 in the Men's race and 1st M30-34

2009 Stump Jump 50km

2009-10-03T12:00:00.016-05:00

2009 Stump Jump 50km
Chattanooga, TN
October 3, 2009

To soak in sweeping views of the Tennessee River Gorge while running above the cloud line along the rim of Signal Mountain on some of the best trails in the east amongst national class talent in perfect temperatures with great race management is the best way I can describe this race. In its 9th Annual running, Stump Jump 50km by Rock/Creek is a classic and should be on every runners future race calendar.

2009 has mostly been an ultra running year for me and this race marked my 6th ultra of the season and served as my fall goal race. That meant an actual training plan, specific training and a taper! For a few years I have wanted to run this race but honestly was a little afraid of the stellar competition that made their way from all over the country to run this race. I finally felt like I had the type of conditioning and experience required to place at the top of the leader board.

At just before 8am after a short warm up, I moved forward to the start line from the back of the pack through the nearly 350 runners. At the front were runners from Rock/Creek Race Team and the Vasque Trail Team. I was the lone runner wearing Team inov-8 gear. After a few race instructions from Matt Sims, we were off and running.

Photo Courtesy (c) Lucas George 2009

With a race of this size it is almost required to have a road start and let the pack thin out before hitting the trails. For us, we ran 6/10ths of a mile on the road before ducking into the woods. The pace was fast from the gun, lead by Brian Dayton, Josh Wheeler and Nicholas Selbo. Behind them where a few other Rock/Creek Race team members and then I was in a small chase pack. With my GPS battery low I knew that I would be running on feel and the first mile felt hard! We rolled through it at sub 7 pace.

I was running alongside another guy and chatting a little through the 2 mile mark but then I pulled away on a downhill section that I knew would last for another 2+ miles out to Mushroom Rock.

In this race there were several keys to my success. The first one was advanced course knowledge. This summer in the Stage Race, we ran the first 6 miles of the course and then on a later trip, Joey Butler, Eric Fritz and I came out to run the middle 20. Knowing that the two miles out to Mushroom Rock was on a jeep road and very fast helped me to create some separation before running through the first aid station.

Photo Courtesy (c) Lucas George 2009

After shouting out my race bib number of 1234 to the aid station working, I made the hard left at the rock and began the 400' drop on technical switchbacks down to the famous swinging bridge. This is a great section as after crossing the creek you immediately climb back up 450' to another ridge at 1750'. Being a strong climber I was able to regain the gap I had on the next runner that I lost after having to empty my already full bladder. After dropping back down to 1400' at the Suck Creek Road crossing I think that I was running in about 7th place as we hit the second aid station.

Turning up the road and back onto the Cumberland Trail I was able to catch a glimpse of the runner ahead of me. Another key to my race success (#2) is that I run better when chasing someone. Periodically seeing a flash of his red jersey from time to time kept me pushing hard as we ran along the rim of Signal Mountain. On the flats or downhills he would pull ahead slightly but on the climbs I would chip away at his lead. This went back and forth for another 2 miles through the 8 mile mark where I finally passed him.

A key to my race success (#3) is that I run better when being chased. After passing the Team Salomon runner, it gave me a rush of adrenaline and helped me pick up the pace until he was no longer in sight. In doing so, I also moved up into 6th place, though I wouldn't have confirmation of this until later int the race.

About a mile before the next aid station at Indian Rock House, I could hear another runner come up from behind me. A few minutes later I could tell that it was David Rindt, winner of the 2009 Mountain Mist 50km. David ran 4:07 in Huntsville besting a talented field. Mountain Mist was my break out ultra as I ran 4:32, or 25 minutes behind David. David and I talked a little as we ran along about the race and as we crossed the power-line cut (which is actually underground phone line) we had the most amazing view of the river that was completely engulfed in fog, yet we could see across to the ridge on the other side. David and I both remarked that it was the best view of the day. David looked strong and was pushing the pace so when we came to Indian Rock House aid station at mile 10.6, I let him set the pace in front.

From Indian Rock House it was about 2 1/2 miles to Snoopers Rock and the next aid station. The section had a small climb, followed by a 300' drop in elevation over the next mile before it rolled along with plenty of ups and downs. David had pulled ahead and out of sight pushing me back in 7th place. I decided not to stay with him and run my race. I had settled into a nice rhythm with pace and I just wanted to hold it for the middle section. The welcome reception at Snoopers Rock was pretty cool as the aid station workers shouted all in unison which gave me a little lift. It was hard not knowing how far I had run or how long it had been. I just kept running as hard as I could sustain. I didn't know it, but I had about 19 more miles to run.

Here is a view downstream on the river from Snoopers Rock overlook.

Here is a view upstream on the river from Snoopers Rock overlook.

After the Snoopers Rock Aid, the course turned inland and headed west away from the river. This is a very runnable section but feels like "No Man's Land" as you are in complete seclusion on the Mullins Cove Loop for about 4 miles before hitting the Hailey Road Aid station. After the first mile we were again along a ridge line along Mullins Creek, running in and out of coves. It was around this time that I could start to hear some chatter behind me, so I figured that I had at least 2 runners talking with each other close by. I felt like I was running steady, but they must have been getting faster as the voices got closer and closer.

Popping out of the woods on Hailey Road it was nice to see people again. I love ultras for the seclusion but I also like to see people along the way. The lead into this aid station is up a steep rocky dirt road (road is a lose term here) which as I remember from our summer trip here, lead to another technical climb that I was dreading. At this aid station I was ready for some more Subtle Strawberry Heed, but all they had was Poweraide and water so I went for water. The guy who filled my bottle said that I was running in 6th place. I didn't know for sure that back at Indian Rock House that I was in 7th place but I was pretty sure I was, so someone must have dropped out.

The volunteers were cheering and clapping for each runner so as I left I could tell how long it was until the next two runners came through; it was only about 2 minutes until they arrived, through I don't know how long they stayed there. Just after that, I heard two more runners come through which meant that places 7, 8, 9 & 10 were all within earshot of me. Referring back to #2 key to success, running well when being chased, I tried to run strong up the first climb as opposed to walking, which really would have been nicer.

The next 3 1/2 miles made up the 3rd hardest section of the course (Suck Creek in both directions were 1st and 2nd) as there is a 250' climb from Haley Road, followed by the 'Rock Garden' and then another 350' climb back to Indian Rock House. The Rock Garden is a section of the course where you run along Short Creek and hop from rock to rock. These rocks are down in a deep hollow where there is no sun and the shifting rocks stay damp with plenty of moss on them. That meant that for better than a half mile of stepping from rock to rock it was slow going. I was wearing the inov-8 Roclite 295 which proved to be the perfect shoe.

I stepped on each rock with confidence that I would not slip as the rubber compound on the tread literally grips to each rock even after a few hundred miles of use. After the race I had a conversation with another runner who chose another trail shoe for the race but commented on mine, that he wished he had selected them instead because of the amount of wet rocks. I think that this shoe was designed for this course.

Coming out of the darkness and climbing back up onto the flats, the two runners I had heard miles earlier finally closed the gap and one of them passed me just before the aid station above Indian Rock House. I noticed that he had some dirt on his shoulder and commented about a possible fall. He said that he was a triathlete (and not a trail runner) and had taken a nasty spill earlier. Falling behind him meant that I was again in 7th place. The runner still behind me of the twosome turned out to be David Rindt. As we ran through the aid station and Jamie Dial shouted some words of encouragement, David said that he had taken a wrong turn earlier which set him back. Going back to key #1, course knowledge, I knew that after leaving the Indian Rock House descent, there was a wooden sign that pointed to the right and reads "Trail ->" We had come across this turn on our summer run and in one of the few turns on the course that was not well marked, I knew to turn right. So with about 11 miles to go, David and I left the aid station together. I asked an aid worker what time it was and they said it was about 11am. I think that we started a few minutes after 8am, so we had rolled through about 21 miles in less than 3 hours.

Key #3, running better when being chased, held true over the next 5 miles. I remembered to when David passed me at this point on the way out and how I backed off the pace a little; I didn't want that to happen again. I ran with much more reckless abandon on the technical sections (rocky descents) and pushed harder (on the climbs), refusing to back off as we went back toward Suck Creek Road. David stayed very close for a few miles but after passing the powerline cut together and now seeing the fog gone and an amazing view down to the river and over to Raccoon Mountain, I noticed that I couldn't hear him any more. I did not look back to see where he was as this would be a sign of weakness. I was getting a tremendous lift from running ahead of the Mountain Mist winner and the closer we got the next aid station, the harder I ran. From talking with Jamie after Mountain Mist, he said that David was an amazing climber and I knew with 2 steep climbs to go, that he could easily run me down so I held my strong pace.

I took a full bottle of fluids and began the first climb. A policeman working traffic control said that the time was ten 'till 12, so I had been running for 3 hours and 50 minutes through 25+ miles and had a tough 6 miles ahead of me. As I crested the first climb, I spotted the triathlete that had passed me at mile 21. I quickly closed the gap on him and noticed that his shirt was even more dirty than when I saw him earlier. He said that he had fallen just after passing me and he thought he had broken his arm. I noticed him favoring it and after passing him, I could hear him wincing in pain a few times. I was now back in 6th place. While it was unfortunate that he fell and was now slowing down, I had put myself in a position to take advantage of the situation and move up on the leader board.

From the plateau, back down to the swinging bridge and then climbing back up toward Mushroom rock, I moved as quickly as possible. I wanted to break 5 hours, which meant that I needed to average about 11 minute miles for the last 6 miles, which would seem difficult given the course profile.

Surprisingly I made it to Mushroom Rock much faster than I thought I would. This meant that I had only 4+ miles of runnable trails to go, albeit still up hill for the next two miles. I took one last full bottle of Heed and pushed on after mentioning to the volunteers that they should ask the triathlete about his arm to make sure that he was ok. Knowing endurance athletes, they don't always think straight when competing and I was worried about him.

I was more than four hours into the race and I felt stronger than I had all day. My last key to success is that I took all of my fluids and fuel at timely locations throughout the day. I never felt week, or thirsty or developed cramps. I had stayed with Powerbar Cola Gel Blasts, Heed, Water and S! Caps.

Somehow I was getting stronger and stronger late in the race. Key to success #5 was that I was properly trained for this race, having done specific training for this event and was properly rested with my 2 week taper off of a 140 mile / 9 day training stretch. I really think that logging all of those miles on long runs and doing tempo runs and track work were now paying off.

Still not knowing my pace, I ran as hard as I could until popping out on a road crossing with what I thought was less than a mile from the finish. The course marshall on the crossing said that it was another 2 miles to the finish. I was a little overwhelmed as I was pushing like I was almost done and now I had to keep it up for another 15+ minutes. I was still running a little scared like I was being chased closely so I stuck to my hard pace. Just before popping out of the woods with 6/10ths of a mile to go, I saw another runner ahead of me. It was one of the Rock/Creek Racing Team members that went out hard early on. He was struggling on a short climb and I flew by, getting another adrenaline rush from the pass. As we came out to the road, we ran back uphill around the school toward the finish. I picked up the pace again, now running near top speed, not wanting to get passed back. I had worked my way into 5th place overall, which is where I would finish as I sprinted down the chute and heard Matt Sims announce my name to the crowd.

My final time was 4:44:35 and looking back over the recent race times on the revised course (since 2006 when the start/finish line was moved, making the course longer) I had the 12th fastest time recorded. I was about 30 minutes behind the winner Josh Wheeler. Vasque runner Brian Dayton was 3rd OA and only 12 minutes ahead of me.

Photo Courtesy (c) Lucas George 2009

What an amazing feeling as I accepted the finisher medal to have completed the course in well under 5 hours and in 5th place; all in a race that I had been intimidated by in the past to run based on the difficulty and tough competition. I joked with Matt that I felt good enough to turn around and do it again in reverse! He said that the double had never been done, so maybe that is an option in 2010 for the 10th running?

When I signed up for a post race message, the gal asked me 'what hurt?" I felt guilty when saying 'nothing!' I just got a light stretch but I had no aches or pains whatsoever. I did see David after the race and he commented on how he was impressed that at mile 21 I picked up the pace and got stronger when I pulled away from him. It wasn't until then that it sunk in to me that I actually pulled away from David Rindt!

So I owe this performance to being well rested, properly trained, having the right footwear, fueling properly and running well while chasing and being chased. It was the combination of these factors combined together that helped push me to a 5th place overall finish at one of the largest 50km races in the country with 243 finishers.

2009 Long Trail / Appalachian Trail Run

2009-09-12T21:30:00.003-05:00

2009 Long Trail / Appalachian Trail Run
September 10, 2009

From Rte 4 east of Rutland, Vermont along the Long Trail / Appalachian Trail up to Killington Peak. The distance was 7 miles one way and the elevation went from 1900' up to 4200'.

Here is the link to the full album on my Picasa web account.

2009 Monte Sano Road Race

2009-09-05T12:00:00.002-05:00

2009 Monte Sano Road Race
Huntsville, AL
September 5, 2009

10km Race - 8:00 am Start
Official Results

I was in the middle of an ultra distance training cycle when this race date came up, but I needed to put my best foot forward regardless. I had a decent month for miles in August, but with two ultra marathons, I spent more time on taper and recovery than I did on any speed work to prepare for a road race. I had several quality workouts in the days leading up to this race, but I was by no means in 10km shape.

The first mile felt decent, but by the cone turn around on the gravel road, I was ready to be done. I was running in 4th, trail David Riddle, Andrew Hodges and George DeWitt. I was trailed closely by Donald Bowman, Shane O'Neill and Greg Reynolds. The weather wasn't over bearing, but it wasn't in our favor either. I ran through the 5km split at less than 6:00 minute miles, but knew that I was going to slow late.

The 2nd loop was much of the same; not much of a drive to hold on, generally feeling out of shape and dejected. Yet these are the games that our mind will play with us when running the toughest race - the 10km. I had to shake out of it and realize that I was still running a personal best pace for this course and I was ahead of hundreds of other runners. Before waking up, Donald had passed me, but I was able to stay with him. I followed him stride for stride and let him pull me along during the late stages of the race.

With less than a half mile to go, we made the loop around the overlook, and I was able to see the distance between me and Shane and I knew that with a decent push at the end, I would be able to hold him off. I ran strong to the last turn and then gave it what I had coming in. In the end, I was 5th overall out of 384 total runners and 1st M30-34. My 36:48 on this rolling hill course was about 15 seconds under my best.

And to think... I considered walking off:)

The awards were all hand made from photos I had personally taken on Monte Sano and then added text for each award category. I simply wanted to do something unique that would make people remember this race on this day in particular.

5km Race - 9:30 am Start
Official Results

After finishing the 10km, I changed shoes and headed back out onto the course to find people from the half marathon group that I am coaching. I ran out with Eric Patterson for the first mile before 'running' into Brandi and her gang. I followed then back in and helped them with pacing and when to make the final push. They did very well and I was proud of them!

The bad news is that in the mean time, it began to rain; hard. Since there was no lighting, I knew that we would still run the 5km. I changed into some older Saucony Fastwitch that were not completed soaked and headed for the start line. I really needed to log another 10km of easy miles in preparation for Stump Jump 50km, not blaze another tempo run. Seeing Greg Reynolds and Shane at the start line, I decided to toss my hat into the ring.

I decided to run the race pretty even, trying to hold the pace at just below six minute miles. As the rain poured down, I ran steady and actually held 2nd place through the cone turn around, with Shane right with me. I tried several times to make small moves on Shane, but with each push, he covered the distance and stayed tight. Shane is very near his peak marathon race shape and had been racing very strong. Coming out of the woods, he passed me by. I made a faint effort to stay with him, but he really picked it up and I had to let him go. I was thinking more about a good sustained effort than a hard push and having to cut my pace late in the race.

Coming into the finish, I had a decent gap on 4th place, but didn't let up bringing it home. I was able to stay under my goal pace, finishing at 18:30. In 3rd place overall of 224 male runners, I was the last person to average under six minute miles for this race. I was again 1st M30-34, capturing a different framed award.

Afterward I had a good cool down lap of the white loop with good friends making it an overall nice day.

2009 Marquette Trail 50km

2009-08-22T12:00:00.012-05:00

2009 Marquette Trail 50km

Official Results

Saturday, August 22, 2009 was National Trail Running Day. It was also the day that I contested the 50km distance at the Marquette Trail 50 in Marquette, MI. This was the inaugural running of this event and was mostly held on the North Country Trail along the shores of Lake Superior and around Sugarloaf Mountain.

I was coming off of a hot 50km just two weeks earlier at Bartlett Park 50km in Memphis, TN where the temperatures soared well into the 90's. I was able to pull off the overall win and set the course record with a 4:07:10. Despite it being held in the same calendar month, the conditions for Marquette couldn't be more drastic. The temperatures at the start were in the upper 40's and would never make it above the low 50's, with wind gusts coming off of the big lake making it feel much cooler.

Although this was a new event, there was good competition at the top of the field, lead by 2007 International Association of Ultrarunners (IAU) Trail World Challenge Masters 50km Champion and former local resident, Jim Harrington. After Jim was Vince Rucci, the owner of Vertical Runner in Ohio and had recently finished 2nd overall at Mohican 50km. Then of course there was the unknown variable of runners that could might make a good debut at this distance.

The first mile of the race was a controlled start at a slow pace due to the darkness in Marquette at 6:30 am eastern time with no lights on the loop through town. I ran alongside Vince and the with the lead biker, who would stay with us for the first few miles. Jim made his way up toward us quickly and we ran down a gravel road together. After crossing the Dead River Bridge on CR550 at the two mile mark, we ran up into the woods and onto the trail. The pace for the next two miles was much faster than I wanted to run at the start of an endurance event as we clocked a 7:17 and a 7:29. Not quite yet warmed up, I struggled with this pace but knew that if I was going to have a chance at the win, I would have to hold on until the pace became more comfortable.

The 5th mile was much more technical and came at the right time. I was a much better technical trail runner than the others so when Vince and Jim slowed the pace down on the rocks, I was able to catch my breathe before we hit Forestville Rd. As we made the turn and ran downhill toward the gravel pit, another runner had caught up and pulled even. I didn't know or recognize him, but did notice that we wasn't carrying any water. Either way, he was very young but ran strong with us through the 6th mile at 6:57 pace.

Coming out of the gravel pit we started a mile long climb before re-entering the woods and starting the technical trail again. As we began the climb, I was able to hold the pace and pulled ahead. I wasn't making a push, but saw a small chance to take the lead and set the pace. Jim came with me, running just off my shoulder on the other side of the road and the young kid stayed with us. Vince fell off the pace and it would be the last time that we would see him.

As we entered the North Country Trail, we continued to climb until we hit the 8 mile mark in 1:02:45, having averaged 7:45 pace. I was leading the way, with Jim and the kid with me together in a pack. Starting with this section, the three of us started to talk a little more and the atmosphere seemed more like a fun training run with friends than a competitive race. The young kid introduced himself as Stuart Kramer, a recent Michigan Tech grad (my alma mader) from the spring, a collegiate athlete and also native of Marquette. I would later find out that Stuart was amongst the best runners on his team and tops amongst all Upper Peninsula collegiate runners. So even though we were running pretty hard, it was a great atmosphere to be in. Jim would let us know when to be careful on certain sections and I would tell them when to duck under low hanging limbs.

At 9.66 miles right on track, we hit Big Bay Road and ran down toward the first aid station. It was clear that this course was measured by GPS and that mine would track right on. This is different than other trail ultra marathons that usually end up measuring short by GPS, but are actually correct, assuming some loss of signal in heavily wooded areas. Race Director Joe Jameson might be the second coming of David Horton if this course would be measured in 'Horton Miles.' I would normally have taken in some fuel prior to this in an ultra, but the pace and course did not allow it until the smooth gravel road. I was able to get in a few PowerBar Gel Blasts just before we came into the aid station. After the Chattanooga Mountains Stage Race in June, I had grown to like HEED, especially the Subtle Strawberry flavor, so was happy to find out that this was the fluids offering. Jim refilled and I think that Stuart grabbed a bottle from his drop bag, as I would later notice that he was now carrying it with him.

The ascent up to the top of Sugarloaf Mountain was only 300' over less than 1/2 mile, but was up mostly using winding wooden stairs. I don't know how many stairs there were, but it seemed like a hundred or so. Jim, Stuart and I stayed together climbing up them, but as we reached the top, I was totally winded.

I would love to go back to the top of Sugarloaf with a camera as there were some pretty amazing views, but I didn't exactly stop to look around much.

Coming down the backside was technical downhill for the better part of a mile. The rocks were wet and loose, making the footing very uneven. While Jim was wearing a road shoe, I had on the inov-8 Roclite 295. The sticky nature of the tread on this shoe was perfect for this decent as I ran down without concern of slipping. Given the nature of the course with both technical sections and gravel roads, this was the perfect shoe for the day.

Eventually after some switchbacks, we were running along the Lake Superior shoreline. At times the tail had us in a few hundred feet from shore and at others were within a few feet of the banks. The northern winds were blowing pretty strong on this day and the waves were crashing in pretty violently. For awhile we actually felt some of the spray from the water. The views of the bay and of Little Presque Island were very breathtaking. Every time I am on the waters of Lake Superior it makes me homesick for its beauty and majesty.

We did come across a guy with his German Short hair dog, who was very rambunctious (the dog not the guy). He chased after us and actually brought us to a halt until the owner was able to corral him back. The dog took a liking to Jim, who was just behind us, but we stopped and waited for him to catch up. Our pace for the next few miles was right around 8 minute-miles and before we turned away from the water, we hit the half way mark at mile 16 in 2:12:18. for an 8:16 average pace.

We headed inland and made our way to the second aid station. I was running low on fluids, so when we hit Aid #2 on Harlow Lake Road at 17.6 miles, it was a welcome site. I filled my bottle, and kept moving. Jim and Stuart spent a little more time there, which helped me out as I was able to slow the pace a little until they caught up. The next section was a 2.9 mile loop to the next aid station and was mostly technical before hitting an old rail road grade. I was still leading the way, followed by Stuart and then Jim, who had fallen behind somewhat. I mentioned to Stuart that Jim was a National Class ultramarathoner; he said that didn't know the details, but had heard that he was very good. Before we hit the aid station, I took some more gel blasts and also took my second dose of S! Caps. With the cooler temperatures I was only sweating mildly, but wanted to prevent cramping, so I took the electrolytes regularly.

We hit the next aid station at 20.5 miles and then headed out on the 'Top of the World' loop. The road leading back up to the trail was fairly muddy, so I slowed just a little. Seizing the opportunity, Stuart pulled ahead and Jim followed along. I figured that it would be OK for someone else to set the pace for awhile and drag me along, but as we turned back into the woods, I had the tremendous urge to purge some fluids from my bladder. My stomach was fine, but sloshing a little with HEED and I needed to go. I stopped for just a few seconds to go, and as I finished up and started running again, Stuart and Jim were gone; no where in sight. They continued to strong push they used to climb the hill to put some distance between us and I would never see them again.

I didn't let the fact that i was now running in 3rd place bother me though and I still ran strong, despite the steady climb up 250' to the 'Top of the World', a climb that never seemed to end. I was happy that it was an old Jeep road, so the footing was good, it was just tough as it came at about the 3 hour mark. At the top, I saw Dan Deland, whom I had met at the 2007 Grand Island Trail Marathon in Munising. Dan bested Jim by just a few seconds that day for the overall win. He said that I was looking good and I laughed a little! The backside was pretty fast as it dropped back down quickly to just shy of mile 24 where we hit the aid station at the Crossroads again. I was slightly confused as I saw a sign in the woods at one point that read 'MTR 20 Miles' yet my GPS read 19 miles, so I assumed that I was tracking about a mile behind the distance. When leaving this aid station, I asked about the distance and the volunteer said that it was '23ish'. It took me a while to get over the fact that the sign was just misplaced and my GPS was actually right on track.

The next two and a half miles continued to climb up an old two track road. My pace varied from the low 8's when I felt strong to the high 9's when I would struggle. My marathon split was 3:46:49, for an average pace of 8:39. So I had fallen off by 23 seconds in the last 10 miles, but the climbs were much harder more sustained than earlier. The course headed back onto the NCT for another 1.4 miles and had some steep, yet short climbs up some rock bluffs and over some very technical terrain that slowed the pace down. I got to the last aid station at mile 27 feeling pretty good, but was still surprised that it was another 5 miles to go to the finish. This would be the longest 50km race I had ever run! Leaving this aid station, I look one misstep on the trails and rolled my ankle over and the bone hit the ground. Of course my instant reaction was that it was the end of the world and of the race. I took a few gingerly steps and started to run on it again. I had confidence in the strength of my ankle and nearby ligaments that I had built up after years of trail running, and just fought through whatever pain I had.

The last 4 miles of the course were on the same section of technical trail that we used on the way out. It looked totally different from this direction, especially never having run it before. I had readjusted my goal to come in under 4:45, which meant that I needed to run 9 minute-miles coming into the finish, based on my GPS reading. I was excited to just be done.

Just before coming back through the last clearing, I could hear this very loud noise. Being close to an air force base and having recently read about the helicopter crash on the PCT 50 course in Southern California, I thought it might be a helicopter. After I got my head straight and remembered that the base had closed a dozen years ago, I started to wonder if if was a logging truck or other timber cutter. When coming out into the clearing, I realized that it was a train and the course went right over the tracks! I was freaking out, not knowing how far behind me the next person was and I could ill afford to stop for any length of time. I couldn't see either end of the train, but as I approached the tracks, the end was coming around the bend. As I got to them, the last car went through and I never broke stride. It was amazing luck!

I ran quickly toward the finish, finally popping out of the woods onto the Dead River Bridge crossing, and was within 1/8 mile of the finish. I saw my Mom on the east bank and then my Dad too. I had been pushing for the last two miles at a mid 7 pace, and made one final push for the end.

Smiling at my Dad as I passed by, I ran toward a few cheering, yet very cold, fans and stopped my watch at 4:39:35, finishing in 3rd place overall.

Running in this amazing weather was so much easier, despite the more difficult course, than two weeks prior in Memphis. It didn't even really feel like I had just run at race pace for nearly five hours. I talked to the Joe, the Race Director, and commended him on putting together such a great event. I told him that it was very marked and there was never a doubt as to where we should run or turn and I was never worried about being lost. He mentioned that Stuart pulled away from Jim and finished around 4:15, with Jim about 12 minutes behind him at 4:27. I was another 12 minutes behind Jim.

We headed down toward the river to take some pictures before attempting to ice in the river.

I spent some time trying to ice down in the stream, but the water in the Dead River was too cold and I couldn't bear to stand in the water at all, so we packed up and headed back for the hotel.

For 3rd place I was awarded come coveted UP Blackberry Jam.

After running two ultra marathons in the span of 15 days, I am looking forward to a small break and vacation in Upper Michigan with my parents and Laura later this week. I will continue my running streak that began in December 2008 with a few easy miles today, but will not start training hard again for another week when the focus shifts to my next race.

I am very happy with the results from this race and my effort and that I got to finish with my parents at the end. I put on a good show and gave it everything I had.

2009 Bartlett Park 50km

2009-08-08T12:00:00.017-05:00

2009 Bartlett Park 50km
Bartlett, TN
August 8, 2009

Returning to Bartlett, TN for the 3rd Annual running of the Bartlett Park Ultras was not originally part of my 2009 race plan. After hearing back in early July during Run Across Alabama that fellow friend and ultra runner Eric Schotz was going, I rearranged my fall schedule to fit in this race.

The course lies completely within Bartlett Park and although it lacks any major climbs, is comprised of tight, winding trails full of roots and with plenty of ditches to cross. Some sections were muddy, and there was one creek crossing. There is only one section out and back to an aid station totalling less than one-half mile that you can get into any sort of rhythm. The first section is a 1.6 mile loop on the Blue Trail, followed by four 7.45 mile loops, making the 50km course 31.4 miles long. Each loop comes back through the parking lot, where you can have your own aid at your car.

It was Bartlett Park back in 2007 that I began my ultra running career with a 2nd place finish on a day where temperatures soared above 100 degrees. On that day, another friend from Huntsville, Brian Robinson, set the 50km course record at 5:03:57. Most runners avoid this race since it is in Memphis in August; two things that do not bode well for ultra running. Some runners use this as a tune up for Arkansas Traveler. No matter what the competition was like, my goals were the same; to win and set the course record.

This was also my first race wearing my Team inov-8 singlet. I was very excited and honored to be working with Mark Lundblad and inov-8 for the rest of 2009. A good performance today would make a nice additional to my trail running resume when I officially applied for the inov-8 trail running team for 2010.

At the 6:30am start, the temperatures had already reached 75 degrees. It was going to be the hottest day of the summer with temperatures expected to hit the mid-90's and with a heat index over 100 degrees. Luckily there is a good canopy of trees within the park, so there is not much direct exposure to the sun.

After brief course instructions, we raced across the parking lot and into the woods. I knew how narrow the Blue Trail was, so I wanted to get out front and into the lead and thus avoid having to either run at a slower pace or have to pass early on. My race plan was to run at an even, yet hard effort all day. Knowing that the temperature would go up by as much as 20 degrees, this meant running in the low 7's for as long as I could and slowing late. A specific time goal was to run around 4:30 which I thought would be enough for the win, but would not let this hold me back if I felt good. Through the first 1.6 mile loop, Eric Schotz stayed close, but I did not see anyone else through the thick woods that was close to us.

I came out of the woods, headed across the parking lot and set out to run four loops on the other side of the park. I was feeling good with the pace and stayed with it for the next few miles. Within the 7.45 mile loop, it was about 4 miles to the first aid station, which was down an out and back spur. This was both good and bad, as I was able to see how close Eric Schotz was to me, but he was also able to see how close he was to me, each of us knowing if we were either gaining or losing time on each other. On the first loop, Eric was about 2/10ths of a mile back. When I got the this first aid station, I think that I surprised the race director Mike Samuelson who probably didn't expect someone so quickly.

The course was marked pretty well I thought, with one exception which was the creek crossing. I knew from 2007 that you had to cross the creek to get back to the parking lot, but others might not have known this. The course markings picked up on the other side of the creek, but with an 8' drop off to the creek, 8' back up on the other side and at least that wide, you couldn't see them and some people made wrong turns.

On the second loop I grabbed a bandanna from my gear bag in the parking lot and began to soak that in ice water at each aid station to keep my body temperature down externally. Internally I was putting as much ice as I could into my hand bottle, from which I was drinking my new favorite Subtle Strawberry flavored Heed. It is not overpowering and easier on my stomach to drink in ultra distance events than Gatorade. I was also sticking to my schedule of taking two S! Caps for electrolyte replacement every hour and fueling with two Power Bar Gel Blasts (Cola Flavored) at the same time.

During my second loop I started to lap people on just their first loop. With a tight course, I tried to give as much advance notice to the people that I would be passing on their left. It is funny how 'on your left' to some people means that they would move to their left and I passed on the right. I laughed with some people that I meant 'your other left.' As I passed by, I tried to give as much encouragement as I could to them. I was slightly bothered by the runners who wore head phones and had the volume so loud that they could not hear me. I had several runners that I was right on top of and they still never heard me. Lead runners do not own the trail; we all share it equally, but you have a responsibility to make room for other runners, weather slower or faster.

Heading back into the woods I was still in the lead, but would not know by how much until the fire road. I had adjusted my race plan and it was now to run the second loop just as hard as the first loop, and then rest some on the third loop, hopefully preserving enough energy to finish strong. The rolling nature of the course was becoming more and more difficult as the very short but steep ditches were wreaking havoc on my toes. With the high temperatures, my feet were also starting to swell slightly.

For this race I selected the ever reliable inov-8 Roclite 295 which I had worn in several other ultra marathons this year with much success. This low profile trail running shoe fits my foot like a glove and was the right amount of shoe for this course. I love the flexible nature of the 295 and how I can feel the terrain and move with it. So even though I had the perfect shoe selected, the steep downhills meant repeated forward pressure of my swollen feet into the toe box, later which would cause some blood build up under my left big toe.

Coming out of the fire road aid station, I did not see Eric behind me, so I thought that I had built a slightly larger lead than the first loop. I would later find out that Eric saw me head out onto the rest of the loop from behind so he felt like he had a slight advantage of knowing where I was, without me knowing where he was. I have to admit that I did get a false set of security from this. I had slowed a little with this security but still was running around 8 minute pace as I came through 16.5 miles in about 2:05 or at 7:35 pace overall average.

I think the mindset of taking it easy on the third loop was the wrong strategy. Looking back, this gave me a reason to slow down as opposed to my even effort initial plan. I was now moving very slowly on the uphill sections, and not running as fast as I was initially on the downhills. The heat was picking up quickly now as the sun started to pierce through the leaves and I was completely soaked in sweat. I was still mentally strong at this point, thinking that I had a larger lead than I actually had. I passed more and more people now, which actually helped with some of the loneliness of ultra running. That is one nice part of multi-loop courses, as you actually get to see other people once in awhile.

I was now drinking one bottle of fluids between aid stations, taking an extra cup at the aid station and grabbing handfuls of ice for my bandanna. Even with this approach, I was still becoming dehydrated quickly. I had some sloshing in my stomach, but I could not absorb fluids fast enough to find a good balance. This would continue to be a struggle for the rest of the day.

Coming out of the fire road aid station this time, I saw that Eric had made up substantial time as he was closer than ever before. I calculated that he would catch me if he ran just 15 seconds per mile faster than me for the remaining 11+ miles. Having raced against him at Rocket City Marathon and seeing how he got stronger late, I figured it was just a matter of time before he closed the gap on me.

Coming through the parking lot for the final time, I stopped to again grab a new bottle of Head from my cooler and start back out a few feet before realizing that I left my bandanna in the ice water. It didn't cost me but a few seconds to go back and grab it, but it was a small mental battle that I had lost time just by not staying focused. It is so funny how you can go from mentally strong to have small batches of doubt when racing ultra marathons. I ran the last loop in about 62 minutes and was now at 3:07 or 7:50 pace on average. My overall pace had dropped by 15 seconds with my lack luster performance on the third loop.

The final loop was all about hanging on from the start to the first aid station until I could judge how much time I had on 2nd place. I was still pushing pretty hard, but had several small hills that I walked up, giving myself a small break. This is typical for me late in ultras, that I just need a mental break from the running motion. I kept myself on a budget though, adding no more than a minute to my mile pace. Wearing the Garmin 205 helped to keep my rest in check. I also knew that after the last aid station, I would get a mental lift of almost being done and whatever I had left in the tank, I would be able to spend on the way to the finish.

I spent very little time at the last aid station; just enough to fill my bottle this time. With only 3 miles left, I figured that fluids weren't going to be that much help, but the continued cooling of spraying some on my head would help. As I ran back out on the gravel section and adjacent to the newly added dirt bike part of the park, I saw Eric. He was less closer than ever before and now I was running scared. I thought that if I could run around 8 or 8:30 pace, he would have to run 30 seconds faster per mile, which he was capable of doing. I wished him luck on the way past and headed back out to finish the rest of the loop.

I was pushing very hard now, running all of the hills and breathing harder than I had all day. It was time to lay it all on the line. I didn't come to this race to give up in the last 3 miles or to take second. I came to set the course record, which had been clear I was going to do after completing the 2nd lap, but it didn't mean anything if I didn't take overall honors.

I did not look behind me until I made the final left into the parking lot with less than 250' to go. I just needed that peace of mind that Eric was not going to sprint passed me to the finish. When I saw that he was not immediately behind me, I finally had a sense of relief as I ran toward the finish line. The race director pointed to the line, which I crossed in a time of 4:07:10. I ran the last loop in about 60 minutes and broke the old course record by more than 56 minutes. I staggered for a few steps feeling very light headed and dizzy from the late push and the extreme heat of the day. I hate the immediate post race feeling when running that hard for that long.

Eric crossed in 4:11, about 4 minutes behind me. Running scared in the end helped me to put two more minutes on him, all the while thinking that he was going to catch me. Both of us set 50km trail personal records today and going 1-2 in this race, I would consider it a very successful day for us.

Here we are left to right, Eric Charette and Eric Schotz, 1st and 2nd place.

We spent some time re-hydrating and refueling for awhile and also waiting for the 3rd place runner to come in, which was just under the 5 hour mark. I don't think that it was a lack of competitive runners, but more of a deceptively difficult course in combination with tough temperatures and conditions that meant slower finishing times. I have not seen the official results yet, but I speculate that many of the people attempting the 50 mile distance dropped down to run the 50km. We changed into some dry clothes and headed back to the hotel for a quick swim, then Eric and I made the 3 hour drive back to Huntsville.

Other fellow Huntsvillian Josh Kennedy finished the 50km (in training for AT100) in 5:20 and Christ Scott battled stomach issues and smartly dropped out before heading out on the final loop.

The only way I can describe this day is to compare it to when you meet a professional athlete or go to a rock concert. When it is immediately over, you think it was very cool, but it doesn't really sink in until a few days later when you realize that you actually met Derek Jeter or saw Aerosmith sing live. The results from this day and great time I had spending with Eric are just now starting to set in and I am appreciating how well things turned out.

Now it is time for the unglamorous part of ultra running, which is the recovery and preparation for the next big run!

2009 Survivor Outback 5k

2009-07-25T12:00:00.004-05:00

2009 Survivor Outback 5k
Sheffield, AL
July 25, 2009

Official Results

The question of the day is 'How bad do you want it?' Today I refused to settle for a certain position and when the hurt had long since set in, I pushed even harder.

In our annual assault on the 5k road racing scene, Joey Butler and I made the trip over to Sheffield, AL from Huntsville this morning in chase of the infamous boomerang that comes with a top spot in the Survivor Outback 5k. Last year I was out lasted at the end by Jason Reneau by a mere 3 seconds. Jason was off running the San Francisco Marathon today, so I knew that he would not be there, but that there were plenty of fast Shoals runners to make this a competitive event.

After our warm up, Joey and I spotted Dennis Eaton, Heath White and Hirbo Hirbo from the Shoals and Lucas Sieb from Scottsboro. On any day, these guys were all capable of winning this race and running sub 17. The Survivor course features an out and back around a cone, then drops down toward the river in the fastest first mile and a half of any 5k around. Then after running through a church parking lot, the course loops back on itself and climbs back up to the Outback Steakhouse.

From the gun, Lucas and Hirbo were off very fast. They were followed by Dennis Eaton and then me and Heath. I had no intention of holding back in this race so the fact that the first 1/2 mile went by in 2:33 (5:06 pace) did not scare me. I could not stay with the top two but if I could hold a fast pace down the hill, I'd have a fighting chance to out climb the rest of the field.

Dennis stayed ahead of me through the mile split (5:15) but as we ran down the hill, he was either coming back to me or I was closing the gap on him. Heath was very close as I could hear him breathing right behind me. We eased back a little to just under 5:30 pace by the base of the hill before the short, but very steep climb up into the church parking lot. It felt like we were crawling up this hill to make the loop around the aid station. As we were making the loop, Hirbo, followed by Lucas, came back out and headed back. They were running together so like the rest of us, the hill climb would be the deciding factor. I grabbed some water for a quick sip and splash on my head that really ended up not hitting my head at all.

As we started the climb, what I thought would be be strength, turned out to be my weakness. I don't think that he surged at all, but as I slowed, Heath passed me by and quickly put 10 meters on me. I stayed with him though to not let the gap get too big.

It was just then that out of no where, Dennis slowed to a walk and grabbed his side. I am not sure what happened, but I can only imagine that it was a side cramp. Like a miracle, I had gone from 5th into 4th overall. That was just the lift that I needed, mentally. We rolled through the 2 mile mark at just under 11 minutes.

I decided that instead of settling for 4th place I was going to dig hard and try to go for 3rd. What I decided to do was to throw in calculated surges to close the gap. From 2 miles to 2.5 miles I would push hard for 20 right strides and then back down to my starting pace for 20 strides. The point would be to close the gap, leaving enough time to pull ahead at the top of the hill. I was already running as hard as I could, so the 20 hard strides really was exhausting, but just as planned, I pulled even as we crested the hill.

From there, I decided that since we were running into a head wind, that I would tuck in head Heath and let him do the work for awhile. I employed the same strategy the week before at Twilight and I was able to save enough energy to pull ahead at the the end, so I tried it here. I stayed stride for stride behind him until we were at the 2.75 mile mark. At this point I knew that it was now or never. I slide out, and gave a 40 stride push and created a gap. I rested slightly into the 3 mile mark, but then pushed again for 20 more strides to the last turn around corner. I glanced back for the first time and saw that these last two pushes were enough to seal the deal on 3rd place.

I made the turn and coasted into the finish at 17:27 and 7 seconds ahead of Heath for 3rd place overall.

I refused to settle for 4th and I was willing to hurt in order to make the top 3. I ran smarter in the last mile than I did in any other race in quite some time, knowing my competition and with calculated surges, was able to pull even and then safely ahead at the end.

So the answer to the question of 'How bad do you want it?' is that I wanted it and I was willing to hurt to get it; but I wouldn't have been able to do it, had I not felt that kind of hurt in training before. Do today what the other guy won't, so that you can do later, what the other guy can't - that's my motto.

Hirbo held Lucas off in the end for the overall win. I commend those two and Heath for the great competition on this day.

Fleet Feet Racing Huntsville took 3rd OA (Eric), 5th OA & 1st M35-39 (Shane) and 20th OA & 3rd M40-44 (Joey).

# Name Age Time
1 Hirbo Hirbo, 23 16:10
2 Lucas Sieb, 16 16:22
3 Eric Charette, 33 17:27
4 Heath White, 26 17:34
5 Shane O'Neill, 37 18:14

Run Across Alabama

2009-07-06T19:53:00.012-05:00

4 Days of Pain that will fade and 10 kilometers I will never forget

There will always be many fond memories of the 4 days that I spent running across the state of Alabama with Eric Schotz and Jon Elmore as part of Team Elliott to raise awareness for Tay Sachs, but it was the last 10 kilometers that I will never forget.

What started as a small idea by Eric and Jon, had blossomed into an enormous event that pulled together people from all walks of life, many of whom had never met each other. From the people who drove the support vehicles to the people holding signs on the side of the road, to people who handed over their hard earned money just because they were so moved but what was going on, Run Across Alabama had become more than any of us ever expected.

Each day we faced grueling miles of rolling hills and long straight-aways amidst beautiful Alabama back country. Together we pushed ahead on very little sleep and every morning we woke with more pain than the day before. What we left out there on those country roads was every ounce of effort, will and determination that we had. Three guys, who had never run this type of distance in a week, let alone in four days, gave it everything they had to show that if you believe, anything is possible. Together we shared immense highs and bottomless lows. We endured through the hurt, baked in the summer heat and in the end, we covered 183 miles from Mentone, AL to Red Bay, AL.

The pictures that were taken will help to preserve the memories and to bring this event alive for people who were not lucky enough to be there. The stories that we will tell in the future to our friends and family will help us to relive the physical and mental fatigue that we went through, all for one little boy that has a battle in front of him more difficult that any of us will ever know. There are things that happened we would like to forget and things that we would rather keep amongst the three of us; thoughts, emotions and sacred memories that belong to us. Yet I want to share with you the most vivid and moving memory that I have from Run Across Alabama. One that, even days later, brings tears to my eyes because of how powerful it is.

The final day of Run Across Alabama was a short 29 mile stretch, which when compared to the three previous days of around 50 miles each day, seemed relatively easy. Very early in the morning, a small pack of runners had fallen behind the larger pack, which was lead by Jon Elmore. Over the first three days we tried our best to stay together, but it was clear that today it wasn’t meant to be. Personally I had dropped out after hobbling through the first two miles on ankles that I could barely put any weight on, let alone run. Just a few miles later, Eric Schotz rolled into the 3rd crew stop with Linda Scavarda, several minutes behind the rest of the pack and they were walking. Eric had developed severe pain in his left quadriceps that was very similar to a strain that he suffered a few years ago. Eric wrapped the leg and tried to run, but made it no more than a few steps before he was grimacing in pain. Despite being in tremendous pain myself, I knew Eric's determination to finish would lead him to walk the rest of the distance if he had to. I grabbed my visor and immediately started walking with him.

We were joined in our walking by Linda, Joey Butler and John Nevels. These three had also run the day before for significant distances and were equally as fatigued. Together we set out at a relatively fast paced walk. Over the next 8 to 10 miles, we would occasionally try to run again, but each time we would make it no more than 4 or 5 steps before stumbling back to a walk. Despite the pain, we had very high spirits as we shared sausage biscuits from a gas station and continually dared John to run ahead to catch the lead pack and then back to us in under a certain amount of time for our entertainment. For the first time in days, we were taking in all of the landscapes and the scenery that surrounded us. We were eventually joined by Eliza (Eric’s wife), Elliott and Fiona (Eric and Liza’s children) and the rest of their families. Eric had another opportunity to push Elliott in the jog stroller for a mile or so, which was pure magic for our spirits. It was this very action that helped to ignite the Run Across Alabama. Eric has said that many times when Elliott is fussy, that he will put him in the jog stroller and go out for a run and this has a calming effect. Though Elliott will never be able to say the words, I am sure that he loves the time they spend together.

In the next few miles, Eric was developing some strength again and together with Joey and Linda, they began to run at a very slow pace. I joined in sporadically for a mile here and there, but could not maintain any consistency with the pain in my legs from the pounding on Alabama roads over the previous few days. We began to cut off portions of the course that took us onto side roads and ran more of the main highway, which provided a direct route to the state line. We were no longer concerned with hitting exactly 183 miles, but just with getting to the border and completing our Run Across Alabama.

We continued to alternate walking and running until around mile 21. We finally had hit a little groove and were running steady, albeit at a 12-13 minute pace and with pain in each step. Expansion of Highway 24 from two to four lanes meant that there was half of the roadway still under construction and provided a soft gravel bed. This was much preferred over the hard blacktop and concrete of the last 176 miles.

Along the way, I had been carrying my phone so that I could send Twitter status updates to the http://www.runacrossalabama.com website. My phone was also acting as our GPS to provide our real time position to a map on the website for people to track our progress. I also had some music on the memory card that I downloaded each night before running, meant to help us when we needed motivation. Over the previous three days I had played a few songs for Jon and Eric; songs that had specific meaning to our trip, including 'Fortunate Son', 'Staying Alive' and 'Tubthumping' by Chumbawumba. At the top of a hill in which we had run every step on the way up, Eric asked me to play 'Tubthumping.' This song had several meanings, including references to the number of times that Jon had to use the bathroom during the night, after his unfortunate dehydration issue on Day 1, and also featured lyrics that read, 'I get knocked down and I get up again.'

I turned this song on and it was as if something came over us. The crescendo of the song builds up slowly and as it did, our pace began to pick up. Once the song was in full swing, we had started running harder than we had in days. As we made our way down the gravel hill and as the song continued on, Eric and I continually picked up the pace until we were running what seemed like all out. I did not look back, but Joey and Linda had realized what was going on and they backed off a little. We did not speak at all during these few minutes but I am certain that we could read each other’s minds. The lyrics were so perfect for our situation; we had been knocked down, numerous times and somehow we did not let it get us down. We had gotten back up and were staring adversity directly in the face and would not let it beat us.

As the song faded, I changed it to the next song. This time it was U2, 'Where the Streets Have No Name.' Our stride length had increased and we were now running at top speed as Bono belted out the lyrics; ‘I wanna run, I want to hide. I want to tear down the walls that hold me inside.’ My phone was reading 'low battery' but I have to believe that some higher power continued to fuel it, which helped to pace us along. Running just off my shoulder was a dog that we picked up at the top of the hill. He continued to run with us as the distance between us and his home grew steadily.

We passed up aid the first time and the second time we tossed our bottles to Liza's dad, only to pick them up a mile later. I think that I grabbed Joey's bottle, but I knew that he wouldn't care and neither did I. Eric and I were running our hearts out and we could not afford to stop. My legs had become completely numb. The lactic acid had built up and I could not tell if it was the adrenaline flowing or the acid, but I had cold shivers up and down my legs. Two guys, who could barely walk a few hours earlier, were now running like the wind and were immune to the pain. I can't even begin to explain how we were making it happen, nor do I even want to.

After 20 minutes of running at a stifling pace, Eric did start to fade slightly. I ran in front of him by a few meters for another 10 minutes, but when it looked like he was going to start walking, I told him to 'dig deep' and that Elliott was waiting for us at the end. This energized him again and he pulled even as we made our way toward Red Bay.

When we entered the city limits, our pace had slowed slightly but we were still running hard. I have to believe that it was more than just training and hard work that gave us the ability to do what we were doing. We had each logged week’s worth of miles in the previous few days and should have been walking or crawling and not running along like we had just started. It was only two or so miles from this point to the city limits and less than a mile to the rest of the pack who had been waiting for us ahead, so we could finish together.

Running alone with Eric for the better part of 45 minutes is something that I will never forget. Still, it was the last mile that stands out in my mind even more so. As we navigated through the small town, the others had started running back toward us. Eventually we were joined by Dink Taylor, Blake Thompson, David Coon, John Nevels and Jon Elmore, who had been waiting patiently in Red Bay for our arrival. This also reunited the core team of Eric, Eric and Jon. The jubilation of the final mile was almost too much to handle as the three of us were overwhelmed with emotion. I told Eric that it was my honor to share in the pain of the last four days and in this experience with him. Jon mentioned that there was no place that he would rather be. Eric put his hand on my shoulder for a few seconds, as he had done two days earlier when I was sitting in the crew vehicle and temporarily sidelined with pain, but this time, it was to convey his thanks.

Together the three of us ran side by side toward the finish. The rest of the group had backed off just a few steps to allow for us to come through first. What had started 4 days earlier and 183 miles away, had come to a ceremonious finish as we crossed over the change in pavement on the road and stepped into Mississippi. We were cheered on by all of our family and friends and given a near hero's welcome of applause and encouraging signs.

I will say without a doubt that it was nothing short of a miracle that allowed us to run like gazelles again in that last 10k and leave our pain and agony behind us. Then it was a gift from our friends that allowed the three of us to finish together. The emotion of the moment overtook most of us but when it was combined with glory of our efforts, it put smiles on our faces. This proves to me that there is no such thing as "can't". We each had heart and the will to take step after step and the drive to finish. We proved that nothing is impossible. Unknowingly, we became inspiration for others through our effort, even though we were just out to raise awareness for Elliott and the illness that he faces.

The pain that I had during the first days will quickly fade, but I will forever remember the last hour on that 4th of July. I will never forget the kind people who took me by the hand and with tears in their eyes, thanked me for what I was doing for the Schotz family. I will never forget the sacrifices made by our friends, families and our crew that supported us along the way. I will never forget the joy in Eric's eyes when he got to push Elliott in the jog stroller. I will never forget the dozens of people waiting for us at the finish with signs and cheers. I will never forget how through something as simple as running, we brought hope to other people’s lives. I will never forget taking that first step into Mississippi with my good friends all in honor of Elliot Schotz.

There are too many people to mention, that made all of this possible, but I'd like to name a few. Eric's mom Louise was a great crew all 4 days and my wife Laura provided tremendous pre-run coordination and crew support as well. Kelly Elmore coordinated several meals for us and Madelyn and Chip Patton had dinner for us at Elliott Branch Campground on Friday night. Dink and Suzanne Taylor from Fleet Feet were generous shirt sponsors and Rusty Nevels made a great complement to our crew for the last two days. The Fagerman's and the 3M team helped to pace us on days 2 and 3. We were also joined on the run by Dink, Blake Thomson, Paige Dorr, David and Heather Coon, Megan Morris and Glen King.

And by the way, the dog that ran with us was named Buddy. We gave him a ride back home after the run when we showed up at McDonalds with us. We found his rightful owner and he thanked us for the ride!

2009 Run for Ella

2009-06-27T17:18:00.007-05:00

2009 Run for Ella
Fayetteville, TN
June 27, 2009

On Sunday at 11:09 am est, I completed a nearly impossible 3 day, 60 mile Stage Race in Chattanooga, TN that culminated in a bushwhacking 20 miler on Signal Mountain in which I had to make up 7 minutes to take over 2nd place; I made up 10. From there, I flew directly to Logan where I proceeded onto New Hampshire for several days of work. All of this came on the heels of a week in DC where I had a conference for work. Bottom line was that I spent 10 nights in a row at hotels and when I got home on Tuesday afternoon, I was utterly fatigued, both mentally and physically.

I actually suffered from fairly severe post-race depression this week as well. Any time you put so much effort and focus into a single event and train for it over a several month period, once it is over you have a tremendous high, followed by a bottomless low period. These post race let-downs have been documented well but they vary from person to person. For me this one was very low. I didn't want to run, read about running, be around runners or even think about lacing up my shoes again. Yet I had a consecutive days run streak at stake, so I suffered through the minimum miles this week leading into Friday.

I was also fighting some physical pains as well as the mental demons. My toes were not blistered, but actually bruised from the trail running in Chattanooga. I also had a mild ankle sprain that halted my Friday morning run when I could barely put any weight on it. I was very nervous about being physically able to run in the Run Across Alabama to start on July 1. My ankle was wrapped or iced on Friday night right up until the time I went to bed.

So when I got up on Saturday morning at 4:15am, I had no business thinking about a trail race. But I am a firm believer that you can ask your body to do so much more than you think it can actually do. So many times I have gone to the well and asked my body to recover on no rest, race all out when I am not healthy or done something that my head knows is not the right thing.

Yet I was very moved by the battle that little Ella has fought through and it made me realize that any pain that I have is minor as to what she has gone through. I felt like it was my job to take my fleet feet to Fayetteville and run my ass off for that little girl. Not just to donate my $30 toward her cause but to show her what is possible when you believe and have heart. At well before 6am, we were off to the Run for Ella 5k.

I was reminded of a fortune that I pulled from a cookie at PF Chang's last Friday night: 'Nothing is impossible to a willing heart.' Despite all circumstances stacked against me, it was my duty to race on this day.

As for the race itself, it was a low key affair that really boiled down to two ultra competitive runners, Jason Reneau and myself. My plan was to stick with Jason stride for stride. I knew that he had been doing big miles as well and that neither one of us was in top shape but together we could push each other across the grass field and through the mountainous trails and give the crowd a good show at the finish.

At the start, the DJ played 'Lose Yourself' by Eminem in the minutes leading up to the start. I had just been listening to it in the car, so this last minute adrenaline rush was just what I needed to carry me. At the start, we trailed a younger kid with a mohawk, as well as a local high school girl, both of which faded slightly by the time we hit the grass field. I ran right behind Jason as we winded around the first field, logging the first mile in 5:41. The sweat was pouring off me in the 80+ degree heat and nearly unbearable humidity. I had put some ice on my visor prior to the start, but that moisture had long since evaporated.

We continued on through the second field around the perimeter, which was another 1/2 mile. We were chased by a young kid who had stayed with us now for nearly 9 minutes, but as we passed the aid station and headed up the first hill, he slowed down and it turned into a two man battle.

The ruggedness of the narrow jeep trails was made only worse with the recent mountain bike race that was held on the course when it was muddy. That mad had since dried and was not rutted, and with the loose rock and winding nature of the course with the quick up and downs, meant the pace would slow severely, even as the effort remained all out. We were giving it everything we had and managed a respectable 6:33 second mile.

From the 2nd mile we made a sharp left turn and started to climb. We ascended 60' in the first 400' after the turn before claiming that back over the next quarter mile. The major climb started at 2.25 miles were we went from 750' of elevation up to 850' in less than two tenths of a mile. Despite the climb, Jason and I continued to run stride for stride together. I would pull closer on the hills and he would slightly pull away on the downs and flats. Together we worked, pushing each other to run the best we could, given the conditions and the course.

The second half of the 3rd mile was mostly back downhill and we picked up the pace as the technical trails continued. We passed through the last aid station and just as the two before it, we both took water and splashed a drink in our mouths and the rest over our head. We clocked what would seem like a slow 7:18, but I don't think it is possible to run this mile any faster.

Coming out of the woods and onto the last straight away along the edge of the field toward the finish was a thing of beauty. We were now at top speed and as we weaved in and around people still making their first loop, we were digging deep. Just like I am sure Ella has had to do in her fight back after the accident, we fought as hard as we could. We ran the last one tenth of a mile in under 28 seconds, which is about 4:30 pace; something I can't do in training, but at the end of a race your body can amaze you in what it can do.

In the last few meters, Jason kicked and I kicked. As I did, I realized that today it was not about winning, but about how we were able to work together to run the best time possible. I am not saying that I gave up, or let him win; what I am saying that on this day, a 1-2 finish of Reneau and Charette at 20:00:00 and 20:00:97 was a perfect ending to a race in which we put it all on the line.

So for a little girl that I have never met and will probably never see again, Jason and I tried our best to enrich her life and motivate her comeback with a very competitive race in which we gave it everything we had.

In the end, none of my pains mattered and we ran through the heat and the course like we owned it. It was not about us, it was about that little girl that lead 400 people to the woods of Tennessee.

Ella we wish you the best.

2009 Chattanooga Stage Race: Day 3 - News Article

2009-06-21T12:00:00.003-05:00

Breeze Helps Runners On Final Day Of Stage Race
posted June 22, 2009

Reprint from www.thechattanoogan.com

When 112 runners met Sunday at the soccer fields west of Nolan Elementary School on Signal Mountain, 76 had already run 40 miles in two days on two other Chattanooga mountains (Lookout and Raccoon). The early morning temperatures, already in the mid 70s, threatened to continue the hot weather trend of the last two days. Luckily for the runners a cool breeze accompanied them as they made their way around Signal Mountains trail system.

The days results were consistent with the previous two days with Signal Mountain local and Rock Creek Team Member/Boonies Board Member Matt Sims and Eric Charette of Huntsville, AL trading off the lead and Aaron Drevlow of Stillwater, MN and Lee Simril of Chattanooga finishing in third and fourth respectively, as they had the two previous days.

Mr. Charette arrived at the first aid station 3.3 miles into the race just seconds ahead of Mr. Sims, but Mr. Sims quickly took the lead and finished the challenging 20 miles in 3:02:54 winning the stage and the three days cumulatively in a time of 8:36:16 for the total 60 miles. Mr. Charette finished second for the stage and second overall in 8:56:29 and Aaron Drevlow finished third in 8:59:57. First place master's male finisher Lee Simril had a cumulative time of 9:16:25.

Robin Meagher finished first female for the day in 3:32:22 and for the overall three-day standings in 9:49:46. Brenda Simril of Chattanooga was 6 minutes behind for the day and only 20 minutes behind for the three days. Signal Mountain local and Rock Creek Team Member Natalie Sims rounded off the top three womens finishes with a 3:49:27 for the day and a 10:26:57 overall.

The course featured two new trail sections this year; the most memorable, a cave traverse, occurred at 11 miles.

Runners came from thirteen states. The youngest finisher was Shane Shelton, 17, of Harrison, Tenn. and the oldest finisher was Sergio Bianchini, 68, of Eastridge, Tenn.

Proceeds from the race benefit Boonies, a non-profit trail enthusiasts' club based in Chattanooga.

The three-day event was supported by Smartwool, Rock Creek Outfitters, Boonies, Greenlife, Salomon, Hammer Nutrition, Marmot, Archer Physical Therapy, the Lula Lake Land Trust, Covenant College, and numerous local volunteers and support agencies.

For more information on the stage race, go to www.rockcreek.com/stagerace.

Stage 3 Results

1 3:02:02 Matt Sims M 37 Signal Mountain,TN
2 3:09:28 Eric Charette M 33 Huntsville,AL
3 3:19:20 Aaron Drevlow M 35 Woodbury,MN
4 3:28:44 Lee Simril M 44 Chattanooga,TN
5 3:28:46 Lance Steele M 38 Ringgold,GA
6 3:28:47 Michael Greene M 41 Chattanooga,TN
7 3:30:51 Sheridan Ames M 48 Signal Mountain,TN
8 3:31:04 Mitchell KohlmannM 27 Chattanooga,TN
9 3:32:22 Robin Meagher F 28 Atlanta,GA
10 3:32:41 Roxanne Zobava F 33 Atlanta,GA
11 3:32:58 Sal Coll M 48 Chattanooga,TN
12 3:38:28 Brenda Simril F 41 Chattanooga,TN
13 3:40:37 Jeff Woody M 45 Knoxville,TN
14 3:41:07 John Wiygul M 19 Chattanoga,TN
15 3:43:24 Sean Blanton M 23 Atlanta,GA
16 3:45:37 Tyler Dawkins M 27 South Pittsburg,TN
17 3:47:03 Chad Wamack M 38 Chattanooga,TN
18 3:47:04 Kevin Boucher M 30 Chattanooga,TN
19 3:49:02 Natalie Sims F 35 Signal Mountain,TN
20 3:49:55 Sergio BianchiniM 68 East Ridge,TN
21 3:51:56 Matt Silva M 33 Atlanta,GA
22 3:53:01 Joshua Bateman Loveswhit, M 21 Decatur,AL
23 3:53:02 Whitney Medlen F 22 Madison,AL
24 3:53:07 Johnny Pryor M 48 Nashville,TN
25 3:55:10 Michael ScherzerM 42 Ringgold,GA
26 3:55:48 Eric Fritz M 41 Huntsville,AL
27 3:56:22 Joseph Fejes M 43 Hoschton,GA
28 3:56:32 Chris Lollar M 32 Birmingham,AL
29 3:57:05 Brett Noerager M 38 Homewood,AL
30 4:01:23 Dreama Campbell F 36 Chattanooga,TN
31 4:09:09 Clay Warner M 26 Ringgold,GA
32 4:09:10 William Warner M 56 Ringgold,GA
33 4:09:31 Amy Bourie F 30 Fayetteville,NC
34 4:17:41 Marcus Farris M 19 Huntsville,AL
35 4:19:14 Mark Mason M 40 Chattanooga,TN
36 4:25:52 Sarah Woerner F 19 Dunlap,TN
37 4:25:57 Carl Woerner M 46 Dunlap,TN
38 4:27:09 Doug Dooley M 47 Signal Mountain,TN
39 4:28:05 Shane Shelton M 17 Harrison,TN
40 4:30:14 Peter Greene M 37 Ringgold,GA
41 4:34:07 David MaGuirk M 42 Thompsons Statn,TN
42 4:36:25 Greg Myers M 44 Dallas, GA
43 4:45:35 Beverly Brower F 28 Ridgeland,MS
44 4:47:06 Scott Black M 44 Barbourville,KY
45 4:48:28 Nathan Helton
46 4:48:49 Laura Matejik F 27 Huntsville,AL
47 4:50:05 Linda Scavarda F 25 Toney,AL
48 4:50:06 Joey Butler M 41 Madison,AL
49 4:51:33 Doug Cassiday M 43 Maysville,GA
50 4:51:50 Lisa Arnold F 40 Hendersonville,NC
51 4:53:06 Joey Howe
52 4:55:56 Blake Hamby M 32 Birmingham,AL
53 4:58:11 John Brower M 33 Ridgeland,MS
54 4:59:39 Stephanie CurranF 39 Litchfield,NH
55 5:00:17 Heath Foster M 24 Lookout Mtn,GA
56 5:00:41 Perry Sebastian M 49 Columbus,GA
57 5:01:02 Jadyn Stevens M 32 Fairview,TN
58 5:01:08 Vikena Yutz F 38 Dallas,GA
59 5:01:10 Jamie Medlen F
60 5:03:05 Nicole Howe F 34 Maryville,TN
61 5:04:22 Mike Hopton M 57 Daphne,AL
62 5:07:06 Keppy Baucom M 26 Fayetteville,NC
63 5:07:07 Pennington Garvitch
64 5:16:54 Lisa Zaccarelli F 40 Nashville, TN
65 5:17:31 Krist Battalni F 34 Chicago,IL
66 5:17:42 Diane Taylor F 52 Nashville,TN
67 5:20:37 Larry Rigsby M 57 Signal Mountain,TN
68 5:23:22 Beth Rice F 50 Knoxville,TN
69 5:27:58 Mark Elson M 49 Woodstock,GA
70 5:29:38 Philip Sheridan M 34 Minneapolis,MN
71 5:31:00 Kim Pike F 42 Atlanta,GA
72 6:00:54 Jim Heirigs M 50 Lakeland,TN
73 6:00:55 Alissa Schild F 28 Lakeland,TN
74 6:00:55 Emily Conley F 37 Lakeland,TN
75 6:01:52 Tracy Sproule F 38 charlotte,NC
76 6:04:55 Mike O'Melia M 47 Hampton Cove,AL
77 6:05:20 Kimberly Fuller F 37 Atlanta,GA
78 6:07:14 Larry Lyda M 54 Spring City,TN
79 6:14:36 Mimi Hughes F 53 Taft,TN
80 6:23:18 Nikki Lockhart F 39 New Tazewell,TN
81 6:23:19 Bobby Lockhart M 41 New Tazewell,TN

Overall Results (for all 3 days)

1 8:36:16 Matt Sims M 37
2 8:56:29 Eric Charette M 33
3 8:59:57 Aaron Drevlow M 35
4 9:16:25 Lee Simril M 44
5 9:26:48 Lance Steele M 38
6 9:33:20 Mitchell Kohlmann M 27
7 9:40:43 Kevin Boucher M 30
8 9:46:04 Sheridan Ames M 48
9 9:49:46 Robin Meagher F 28
10 10:00:18 Sal Coll M 48
11 10:09:58 Brenda Simril F 41
12 10:16:53 Matt Silva M 33
13 10:21:22 John Wiygul M 19
14 10:26:57 Natalie Sims F 35
15 10:27:32 Jeff Woody M 45
16 10:27:33 Joseph Fejes M 43
17 10:29:38 Tyler Dawkins M 27
18 10:37:21 Sergio Bianchini M 68
19 10:37:59 Marcus Farris M 19
20 10:43:02 Chad Wamack M 38
21 10:51:58 Johnny Pryor M 48
22 10:52:38 Doug Cassiday M 43
23 10:58:48 Joshua Bateman Loveswhit M 21
24 10:59:11 Whitney Medlen F 22
25 10:59:34 Michael Scherzer M 42
26 11:01:36 Brett Noerager M 38
27 11:16:09 Chris Lollar M 32
28 11:27:50 Amy Bourie F 30
29 11:52:55 Jadyn Stevens M 32
30 11:54:27 Mark Mason M 40
31 12:00:53 Joey Butler M 41
32 12:05:31 Sarah Woerner F 19
33 12:08:05 Carl Woerner M 46
34 12:16:26 Doug Dooley M 47
35 12:25:18 Linda Scavarda F 25
36 12:36:17 David MaGuirk M 42
37 12:40:59 Scott Black M 44
38 12:42:18 Philip Sheridan M 34
39 12:45:19 Shane Shelton M 17
40 12:57:41 Beverly Brower F 28
41 13:16:17 Peter Greene M 37
42 13:33:34 Blake Hamby M 32
43 13:56:41 Lisa Arnold F 40
44 13:57:52 Vikena Yutz F 38
45 14:00:16 Stephanie Curran F 39
46 14:04:22 Mike Hopton M 57
47 14:12:12 Krist Battalni F 34
48 14:25:08 Beth Rice F 50
49 14:43:35 Larry Rigsby M 57
50 14:55:13 Kim Pike F 42
51 14:59:50 Kimberly A. Fuller F 37
52 15:29:05 Diane Taylor F 52
53 15:30:00 Mike O'Melia M 47
54 15:43:22 Emily Conley F 37
55 15:57:16 Larry Lyda M 54
56 15:58:28 Alissa Schild F 28
57 15:58:30 Jim Heirigs M 50
58 16:00:20 Mimi Hughes F 53
59 17:31:06 Nikki Lockhart F 39
60 17:31:06 Bobby Lockhart M 41

2009 Chattanooga Stage Race: Day 2 - News Article

2009-06-20T12:00:00.002-05:00

Wheeler Leads Chattanooga Mountains Stage Race After Day 2
posted June 21, 2009

Reprint from www.thechattanoogan.com

It was another hot day for the 112 runners of the second stage of the Chattanooga Mountains Stage Race. Following a tough 22-mile run on Lookout Mountain yesterday, Saturday's course gave the runners another challenge as they maneuvered Raccoon Mountains single track trails comprised of rolling hills and numerous zigzags.

Yesterday's winner, Josh Wheeler, returned on Saturday and turned out a 2:07:25 for the 18 mile course. Eric Charette of Huntsville finished second in 2:19:25 and Matt Sims of Signal Mountain, last years overall race winner, finished third in 2:20:36. Local masters runner Lee Simril finished in 2:31:43.

In the womens division Roxanne Zobava of Atlanta ran a 2:37:31. Yesterdays stage winner, Robin Meagher of Gwinnet, Georgia finished second in 2:41:23 and last years Masters female winner, Floridian Lisa Purul ran a 2:48:06. Robin Meagher is the first place women for the two stages.

The final stage of the three-day event begins at 8 a.m. Sunday at the soccer fields behind Nolan School at Shackleford Ridge Road on Signal Mountain. Sunday's race will be the most technically challenging yet. Although the 20 mile course is shorter than the first day on Lookout Mountain, runners will run some of the toughest trails in the area.

For more information on the stage race, go to www.rockcreek.com/stagerace.

Day Two Results

1 2:07:25 Josh Wheeler M 21
2 2:19:25 Eric Charette M 33
3 2:20:36 Matt Sims M 37
4 2:21:44 Aaron Drevlow M 35
5 2:31:43 Lee Simril M 44
6 2:32:43 Kevin Boucher M 30
7 2:33:13 Mitchell Kohlmann M 27
8 2:33:47 Lance Steele M 38
9 2:35:17 Matthew Kahrs M 28
10 2:35:30 Jason Mitchell M 26
11 2:35:35 Doug Cassiday M 43
12 2:37:31 Roxanne Zobava F 33
13 2:40:46 Sal Coll M 48
14 2:40:47 William Warner M 56
15 2:41:21 Sheridan Ames M 48
16 2:41:23 Robin Meagher F 28
17 2:45:51 Marcus Farris M 19
18 2:47:53 Matt Silva M 43
19 2:48:06 Lisa Purul F
20 2:48:10 Jeff Woody M 45
21 2:48:12 Natalie Sims F 35
22 2:48:14 Joseph Fejes M 43
23 2:48:15 Sergio Bianchini M 68
24 2:48:34 Brenda Simril F 41
25 2:50:46 John Wiygul M 19
26 2:51:43 Tyler Dawkins M 27
27 2:52:54 Eric Fritz M 41
28 2:53:50 Chad Wamack M 38
29 2:56:26 Brett Noerager M 38
30 2:56:40 Johnny Pryor M 48
31 3:02:24 Jadyn Stevens M 32
32 3:03:55 Greg Myers M 44
33 3:03:59 Joshua Bateman LoveswhitM 21
34 3:04:20 Whitney Medlen F 22
35 3:04:25 Chris Lollar M 32
36 3:07:35 Michael Scherzer M 42
37 3:08:14 Philip Sheridan M 34
38 3:10:16 Scott Black M 44
39 3:15:54 Linda Scavarda F 25
40 3:15:55 Joey Butler M 41
41 3:16:48 Yoli Bell F 42
42 3:18:22 Doug Dooley M 47
43 3:18:59 Amy Bourie F 30
44 3:22:08 Mark Mason M 40
45 3:22:58 Carl Woerner M 46
46 3:23:54 Matt Karzen M 42
47 3:24:06 Sue Kelly F 48
48 3:24:45 Tish Fernandez F 38
49 3:26:40 Sarah Woerner F 19
50 3:27:27 Mark Elson M 49
51 3:34:02 Belinda Young F 40
52 3:35:45 Shelley Ruth F 25
53 3:36:20 Laura Matejik F 27
54 3:36:35 Rick Ferguson M 39
55 3:38:45 Peter Greene M 37
56 3:39:12 David MaGuirk M 42
57 3:40:31 Jennifer Samway F 41
58 3:42:17 Beverly Brower F 28
59 3:46:13 Shane Shelton M 17
60 3:47:22 Nicole Howe F 34
61 3:47:52 Kimberly A. Fuller F 37
62 3:48:48 Nancy Lewis F 44
63 3:50:52 Kim Helms F 36
64 3:52:04 Paul Talbott M 45
65 3:52:05 Anita Jones F 33
66 3:53:26 Mary Deakins F
67 3:53:27 Charlotte Myers F 33
68 3:53:30 Stephanie Curran F 39
69 3:53:37 Krist Battalni F 34
70 3:54:23 Blake Hamby M 32
71 3:56:51 Sissy Jones F
72 3:57:20 Beth Rice F
73 3:58:02 Emily Conley F 37
74 3:58:43 Mike Hopton M 57
75 4:02:15 Josh Henderson M 28
76 4:02:51 Lisa Arnold F 40
77 4:03:05 Larry Rigsby M 57
78 4:03:07 Foley Bell F 27
79 4:03:09 Kelley Hill F 37
80 4:06:27 Jim Heirigs M 50
81 4:06:28 Alissa Schild F 28
82 4:07:20 Drew Kelly M 61
83 4:08:08 Diane Taylor F 52
84 4:08:28 Edward Tate M 38
85 4:14:27 John Brower M 33
86 4:16:33 Craig Conley M 38
87 4:17:24 Kim Pike F 42
88 4:19:51 Vikena Yutz F 38
89 4:19:51 Tom Wilson M
90 4:19:54 Mike O'Melia M 47
91 4:20:26 Mimi Hughes F 53
92 4:24:22 Wayne Conley M 61
93 4:29:29 Tracy Sproule F 38
94 4:29:33 Michael Owens M 63
95 4:29:43 Larry Lyda M 54
96 4:49:07 Jim Johnson M
97 4:52:19 Bobby Lockhart M 41
98 4:55:21 Joe Brown M 61
99 5:19:11 Sharon Totten F 46
100 5:30:07 Marisa Foster F 33

Cumulative Results (Days One and Two)

1 4:48:41 Josh Wheeler M 21
2 5:34:14 Matt Sims M 37
3 5:40:37 Aaron Drevlow M 35
4 5:47:01 Eric Charette M 33
5 5:47:41 Lee Simril M 44
6 5:53:39 Kevin Boucher M 30
7 5:58:02 Lance Steele M 38
8 5:59:56 Matthew Kahrs M 28
9 6:01:05 Doug Cassiday M 43
10 6:02:16 Mitchell Kohlmann M 27
11 6:15:13 Sheridan Ames M 48
12 6:17:24 Robin Meagher F 28
13 6:20:18 Marcus Farris M 19
14 6:24:57 Matt Silva M 43
15 6:27:20 Sal Coll M 48
16 6:31:11 Joseph Fejes M 43
17 6:31:30 Brenda Simril F 41
18 6:37:55 Natalie Sims F 35
19 6:40:15 John Wiygul M 19
20 6:44:01 Tyler Dawkins M 27
21 6:46:55 Jeff Woody M 45
22 6:47:26 Sergio Bianchini M 68
23 6:51:53 Jadyn Stevens M 32
24 6:55:59 Chad Wamack M 38
25 6:58:51 Johnny Pryor M 48
26 7:04:24 Michael Scherzer M 42
27 7:04:31 Brett Noerager M 38
28 7:05:47 Joshua BatemanLoveswhit M 21
29 7:06:09 Whitney Medlen F 22
30 7:10:47 Joey Butler M 41
31 7:12:40 Philip Sheridan M 34
32 7:18:19 Amy Bourie F 30
33 7:19:37 Chris Lollar M 32
34 7:20:44 Sue Kelly F 48
35 7:35:13 Mark Mason M 40
36 7:35:13 Linda Scavarda F 25
37 7:39:39 Sarah Woerner F 19
38 7:42:08 Carl Woerner M 46
39 7:49:17 Doug Dooley M 47
40 7:53:53 Scott Black M 44
41 7:55:54 Matt Karzen M 42
42 8:02:10 David MaGuirk M 42
43 8:12:06 Beverly Brower F 28
44 8:17:14 Shane Shelton M 17
45 8:31:48 Belinda Young F 40
46 8:37:38 Blake Hamby M 32
47 8:42:29 Paul Talbott M 45
48 8:42:37 Anita Jones F 33
49 8:46:03 Peter Greene M 37
50 8:52:06 Charlotte Myers F 33
51 8:52:23 Josh Henderson M 28
52 8:54:30 Kimberly A. Fuller F 37
53 8:54:41 Krist Battalni F 34
54 8:56:44 Vikena Yutz F 38
55 9:00:00 Mike Hopton M 57
56 9:00:37 Stephanie Curran F 39
57 9:01:46 Beth Rice F 50
58 9:03:14 Jennifer Samway F 41
59 9:04:51 Lisa Arnold F 40
60 9:04:51 Foley Bell F 27
61 9:04:52 Kelley Hill F 37
62 9:08:06 Drew Kelly M 61
63 9:11:59 Yoli Bell F 42
64 9:22:58 Larry Rigsby M 57
65 9:24:13 Kim Pike F 42
66 9:25:05 Mike O'Melia M 47
67 9:41:32 Craig Conley M 38
68 9:42:27 Emily Conley F 37
69 9:45:44 Mimi Hughes F 53
70 9:46:10 Wayne Conley M 61
71 9:50:02 Larry Lyda M 54
72 9:57:31 Jim Heirigs M 50
73 9:57:33 Alissa Schild F 28
74 10:11:23 Taylor Diane F 52
75 11:07:47 Bobby Lockhart M 41
76 11:21:14 Joe Brown M 61