Sandman Extreme Half Marathon/ Canary in the Cave Trail 25K++

Sandman Extreme Half Marathon

1st Place

1:23:35

Elevation Gain: 1500+ Feet

 

Strava Data: https://www.strava.com/activities/242306418

 

From Race Website: 6th annual Sandman Extreme for Excellence Half Marathon starts in downtown Wytheville, Va., snow or shine, at the old rec center. The run descends in the first mile to a crossing of Reed Creek at 2,100 feet elevation, before beginning a 4.5 mile climb to the top of Sand Mt. at 3,100'. The climb to the top is on hard surface road, with about 4 miles on packed gravel. A shorter 9 mile alternate run is available without the full climb. Winners in age categories will receive customized hour glasses. The event is a fundraiser for the Wythe County Public School Foundation for Excellence--we're all about excellence.

I stumbled onto the above race information just weeks before this race. It sounded like a lot of fun as I have really converted to seeking out the joy of running up mountains and it would also be a perfect way to get in my weekly medium-effort run. I've been back to building up my base mileage in a different format this time around. I'm basically just going really easy but going longer on my average runs. Every morning before school I'm out the door between 5:30-45am with my head lamp and reflective clothing hitting the back country roads of Green Bank for 80-90minutes a pop. Nothing has been hard or the least bit fast, it has just been basic one foot in front of the other running. To keep the legs at least somewhat honest, I have tried to include one medium-effort run on the weekends and this race fit the bill perfectly for that goal.

Overall it was the toughest road race I have ran but easy compared to most trail races since the footing was mostly great. The only dicey section was the last half mile before the summit of Sand Mountain when things were pretty much iced over.

My effort probably went slightly above medium-effort while going downhill but going up I was pretty much slower than I could have ran the entire time.

The only negative was I made a wrong turn in the finish stretch and ran a extra half mile+, it cost me the course record as I was looking at close to sub 1:20 finishing time but the extra running added 3+ minutes and cost me the 1:22:30 course record. That combined with the fun low key running on a beautiful course is probably more than enough reason to plan to go back next year!

I will say in comparison to the mountains I ran all summer and early fall, this climb wasn't too much to handle. Before moving to Pocahontas County though it would have been considered the biggest climb of my life.

 

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Canary in the Cave 25K++

5th Place

2:08:28

 

Elevation Gain: 2001 feet

 

Strava Data: https://www.strava.com/activities/219563973

 

Race: This will be short and not so sweet! I struggled big time in this race, it was my first real bust in trail racing. I came in nursing some bad ankles that I had hurt a month earlier during my course record win at Run for the Hills Trail Half Marathon and the first 8+ miles of this course put them over the top. From there in it was all about just finishing. I followed this race with much needed recovery as it took the better part of a month+ to finally get my ankles back to feeling ok. Looking back this race really hit a lot of my weaknesses in trail racing as I found out I'm not very good on courses with lots of downhill single track and no major climbs to break it up. 

 

Trilogy "Run for the Hills Trail Half Marathon" @ Mountain Institute

West Virginia Trilogy

Run for the Hills Trail Half Marathon

@Spruce Knob Mountain Institute

1st Place/Course Record

1:22:30

(1793ft elevation gain)

Strava Data: LINK

(I broke the previous course record by 8-Minutes)

From Trilogy website: "West Virginia’s Monongahela National Forest is a treasure where the mountains wrap themselves around you. The highlands of the Mon are a place of solitude, choice and challenge – a place where nature prevails and where we must adapt. The landscape embodies wildness and reminds you of yesterday’s people. The West Virginia Mountain Trail Runners and The Mountain Institute welcome you to the Trilogy. Come for these special autumn runs on Spruce Mountain and take home memories you will enjoy for a lifetime."

"Welcome to the fifth running of The Trilogy, a three day stage race through the Spruce Knob Seneca Rocks National Recreation Area . . . a run across West Virginia’s highest hill . . . a run of days with friends.

These very special runs traverse the WV Highlands and her unique landscapes.  Runners who choose to experience this event will be rewarded with spectacular views of waterfalls, beautiful fall foliage, and breathtaking vistas that will be forever etched upon their hearts. Race headquarters will be The Mountain Institute’s 400 acre outdoor education facility in the shadow of Spruce Knob. Take a look at the links below to get a sense of the event which is presented by the West Virginia Mountain Trail Runners in conjunction with The Mountain Institute.  Please contact us with any questions.
Adam Casseday & Dan Lehmann RD’s"

After reading that preview to the Trilogy events there was no question I would be making the 30-Mile drive from Green Bank to West Virginia's highest point at Spruce Knob to compete in Day 3 of the Trilogy "Run for the Hills Trail Half Marathon".

After a long Friday and Saturday in Fayette County for the Sticks and Stones Trail 15K we arrived back to Green Bank late Saturday afternoon and I tried to refuel better than I had the previous day. Luckily I was able to start that process with some wonderful post race food provided at Sticks and Stones and continued refueling once we got home.

The next morning I woke up feeling slightly sore in my ankles and a bit tired from racing/traveling but overall ready to make the short drive to the Mountain Institute for the race.

I arrived to the welcoming faces of race directors Dan Lehmann and Adam Casseday along with many faces I knew that would be racing or volunteering. (Most people camped out before the race so the grounds were covered with tents)

I was happy to win the 15K at Babcock the day before but I really wanted to win this race and break the course record much more so after registering and getting a sweet race shirt I relaxed in the race headquarters with other runners.

The race started off nice and quick for a trail race with Andrew Rhodes and me quickly jetting off the line over some rolling terrain (mostly hard packed dirt road) and hit an opening mile of 5:49. Right at the mile marker the course makes a left hand turn to return back to the start area through half beaten down grass fields. This was roughly what the next couple miles consisted of and although it wasn't too hilly, it was somewhat tough on my ankles as they were feeling weak at this point and I slightly kept rolling them especially on the uneven slanted sections. By the end of mile 3 we had started heading down Cardiac Hill a twisty and turning single track trail and Andrew took off. We had came through 2miles (picture below) basically together with a 6:39 mile but on the technical downs he left me big time. By the time I got to the bottom of the hill he was out of sight probably putting a good 30+ seconds on me if not more.  

2-Mile Mark with Andrew closely following

(Photo by Dan Lehmann)

Lucky for me the 4th mile was pretty good footing back on grass with some covered rocks/gravel beneath the leaves which I did continue to slightly roll the weak feeling ankles. Even with the slightly rolling up terrain and two creek crossings I was able to hit a 6:27 mile which brought Andrew back into view as we headed towards the real hills of the race.

Right as we come to the start of the tough single track trail climb I had caught Andrew and was content to sit on his shoulder while we slowly worked our way up the hill. He had other plans and peeled to the side to allow/motion me to pass which I did so without making any push after passing. But even without pushing the effort I was feeling a gap starting to form behind me as I continued up the single track trail climb hitting miles 5 and 6 in 7:35 and 8:31. The toughest part of the climb was the trail had a lot of slick spots where your leg would just slide to the side of the slanted down, giving you the feeling that you could easily tumble down the side of the mountain.

But just as the technical trail climbing was starting to wear on me I came out of the woods and onto a forest service road which is my strong point in trail races so I pushed the pace down knowing this was my section to bank time on both Andrew and on the Course Record I was after. I ran the 7th mile that included the start to the FR Fire Tower climb in 6:24 (I was sub 6 before the climb up to the tower started). I continued to push up fire tower hill and reached the top at around 8:20 pace in which I still had .4 of a mile back down the steep climb until the mile marker so I pounded away and dropped that overall mile split to 7:04 with that .4 of a mile probably being close to 5-flat pace. The 9th mile included some of the down of the fire tower road, the flat of the service road, and at the last bit some up heading back to the woods but it was my fastest split of the race as I hit 5:39.

At this point I figured I had opened up the needed time to win the race and shatter the course record but in trail racing you never know what to expect or what can happen so I headed back into the single track/grass trails with my focus on driving home as fast as I could. Mile 10 and the first half of 11 were in some ways my favorite section of the course. It was mostly downhill on a really narrow dirt/grass trail with rocks and mud thrown in but for some reason it was the best I have ever felt on somewhat technical downhill running. These sections also included four barbed wire fence crossings as this was hilly farm land that held cattle. I actually caught my left hand on the first fence crossings ripping open my thumb (turned out to be more blood than deep cut as it really looks more like a scratch now). My 10th mile was 6:38 on this terrain which looking back on I'm quite proud of as it shows I'm slowly getting better coming down tough sections.

The 11th mile started with the downhill trail running but ended with a single track climb back up Cardiac (hill I struggled on coming down early in the race). This climb is no joke if fresh but at the end of a race and coming off some downhill running the legs were screaming at me as I headed up the almost 500ft climb in less than 1K of running. I was forced to quickly power hike one section about midway up when I rolled my ankle so hard on sections of roots that I heard either my ankle crack or the sound of the root snapping (either way it hurt). I limped for a few strides up the hill before putting it out of my mind and just kept going, finishing the mile in 9:19.

The last .72 of the race on my GPS was back on the grass circling around the field looking down on the finish line which I painfully (ankle) ran in 5:06 to come across the line not only in 1st Place but with a huge new course record of 1:22:30 (previous record 1:30:21).

What a day and what an event to be apart of. I look forward to hopefully many trips back to this race and maybe one day testing out the Trilogy (50K, 50Miler, and Half Marathon in 3 days).

(1st Place Prize was 1-Night stay at one of he Mountain Institute Yurts which I look forward to using for next years race and also the post race picnic was one of the best I have been apart of for post race food)

Finish
(Photo by Dan Lehmann) 

Me and 2nd Place Finisher/WVMTR Teammate Andrew Rhodes

(Photo by Dan Lehmann)

Me, David Frazier (winner of Trilogy and former CR holder for the half), and Andrew Rhodes

(Photo by Dan Lehmann)

Results: LINK

Strava Map/Data: LINK

Garmin Map/Data: LINK

Trilogy Webpage: LINK

WVMTR Pictures: LINK





(Photo by Dan Lehmann)

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Below are pictures from previous years that I'm sharing so you can see the beauty of this 3-Day Trilogy of Races!

Photo Credit to Joel Wolpert for below pictures



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Photo Credit to Dan Todd for below Pictures 



Sticks and Stones Trail 15K @ Babcock State Park

Sticks and Stones Trail 15K @ Babcock State Park 
1st Place 60:53/ 1345ft elevation gain) 

Strava Map/Data: HERE

This was the first race of two during the weekend. We left on Friday morning and made the 2-hour drive to the New River Gorge region of the state arriving in Fayetteville right at lunch time which included a stop for a specialty pizza at Pies-n-Pints (our favorite pizza place). It was my first time stopping in Fayetteville and I was impressed. It doesn't have the mountains or in my opinion the overall beauty of Pocahontas County but they do a way better job of taking advantage of their wonderful outdoor recreation. They had 2 bike shops and a cool clothing/gear shop called Water Stone Outdoors that handled the packet pickup. The town had that historic feel and the places to eat were local and unique. I miss that feel here in Pocahontas County, we have Snowshoe Mountain that has all those things but it's a resort and does lack that local hometown feel to it like Fayetteville has going. 

(Dan Todd picture credit)

The race director (who is one of the best) did a great race recap here (http://sticksandstonesrun.com/2014-sticks-and-stones-run/) that I'm going to copy and post a section of below: 

"WOW – WHAT A RACE! THE 1ST STICKS & STONES RUN AT BABCOCK IS IN THE BOOKS. 
Weather: Fog, Fog and more Fog, though the temps were pretty ideal. Mud? Yes, plenty! Slick bridges? Yes, actually 5 of them! We did it though, and it all worked out well. I really liked the point to point format and thank you ACE Adventure Center and Adventures on the Gorge for the bus transportation. It was cool taking everyone to another location that most of them had never been to and just dropping them off, makes me smile thinking about it. 

The Start was perfect and beautiful with all those smiling and happy trail runner faces! It was certainly not fast conditions with the fog, flat light and slippery surfaces but some fast times were posted. The 1st Overall Man was Jason Pyles from Green Bank WV with a time of 1:00:04! The 1st Overall Woman was Morgan Gray from Milton WV with a time of 1:22:27, and check this out- Morgan is 14 years old!! Great work and congratulations to you both. The 2nd and 3rd men were only 2 minutes back and less than a tenth of a second apart. Wow. For the women behind Morgan they were only a couple minutes back as well. This was a strong field of runners and a first time Babcock running experience for several. Hope you can come back to join us in the spring for the Grinder! Check out the complete results!" 

As for my race recap, after arriving at the finish line area we boarded ACE provided buses and made the 15-minute or so drive to the start area at Camp Washington. I had time to only squeeze in a short mile warm up but I included a nice sized hill to help speed up the "warming up" process. There was quite a few friends in the race so it had that usual low key and relaxed trail race feel as we waited for the gun to go off. 

Right from the gun I took the lead as we had roughly 1/4 of a mile of downhill pavement to stretch out the field before making a sharp right onto Mann's Creek Trail which had ups and downs and like almost all of this race was rocky and root lined. The trail was muddy and slick from all the rain but that adds to the fun of trail racing. I was in cruise control early making little surges on the ups and taking the downs somewhat gingerly. With what has been the case so far in all my trail races, I have found that I'm in comparison to my competition a horrible technical downhill runner. Half of that is based off the fact that I know I can make my move and stretch my lead on any type of uphill or flat section. 

So at roughly 1.5miles into the race after a 6:39 opening mile, I first felt and than heard my former college teammate Zach Beckett come running onto my heels on one of those technical downs. Zach is a super talented "athlete", I use the word athlete just because he is all around talented let alone a former WV high school state 1600m champion. He has been a force on the trails for some years now and I knew his technical trail running skills are way ahead of mine so I wasn't surprised to hear his voice. We covered the 2nd mile of rocky trail in 6:49. During the 3rd mile I started to surge a little more when the footing allowed and could feel a lead start to happen. The tricky part of this mile was 2 slick as grease bridge crossings that both had no side handles (slide to the side and your in a fast flowing creek. But it was also during this stretch that we got on the narrow gorge trail that was basically flat and had good trail footing so I picked it up hitting the 3rd mile in 6:27. The 4th mile was one of those still new experiences for me as you hit a huge drop which was basically coming down rocks, trying not to slip off the hill side trail and finally crossing the last bridge of the race which was pretty long and not even possible to run across without going down. Had you fell off this bridge you were in a really fast flowing creek that would have resulted in a little white water swimming to stay out of trouble (no wonder we had to sign an extra liability release the night before! ha) My split for the 4th mile with all that was 6:53 as we had started to climb up a hill to end that mile. Miles 5-6.5 were basically a gradual climb up a forest road (paved but slick with water/leaves), I run scared in trail races feeling like people are right behind me so I tried to push this stretch and was 6:42 and 6:30 climbing over 600ft of elevation gain during the stretch and passing the classic Gristmill that was hard not to stop and just take in the sight. There was a lot of people during that section of the course (not common in trail races) since it is such a scenic section. After a quick and steep downhill we started up the toughest terrain wise hill of the race that cut though the woods and was narrow and rocky and included quite a few sections of rock steps early on. These were the toughest miles from mile 7 to the finish of 8.51 on my GPS. I had to power hike a few sections which I'm learning is not a bad thing in trail races if it prevents a complete blow up. AT this point in the race the in and outs of the trail were taking there toll just as much as the 1000ft plus gain I had just covered in the last 5.5 miles alone (1300+ gain total for race). So it was to great relief when I saw Dan Todd taking a picture and heard background music blaring not far behind him as I knew I was almost done. The finish usually greets runners with a very awesome scenic view I've seen in pictures but today the fog was so thick I could barely see 10 feet in front of me at this point. I was pumped to grab the win especially with a solid field of more experienced trail runners that followed in behind. 

I walk away from all my trail races thinking "how do you explain the toughness of what you just ran", I only wish I could put the entire course in pictures to better explain the toughness. I'm quickly learning that trail racing is an entirely different ballgame when it comes to running. But so far it is something I'm adapting to really well and my strengths as a runner are better suited for long term. 

(Picture from Tristateracer.com of me finishing, the Ace buses, and race banner)

One note on something that was happening and probably could have turned bad had the race been much longer was I was running out of fuel. The day before other than downing a big lunch of pizza, I really lacked the needed calories to power you through an entire trail race where you burn so much more energy with the much harder terrain and mental focus of watching your step. I dodged a bullet today but know more than ever not to make that mistake again. 

After shaking the hand of the race director, I looked to the right and saw two smiling faces cheering me on. It's always great to see Clara and Marian so soon after finishing a race! Clara toughed out the rainy foggy day and had a blast. Her pre-race pep talk to me included, "One, two, three....Get Set" and her post race first words were "Good job Dada". That pretty much highlighted a great day of racing! 

For winning I came out with some really cool awards. The race gave away awesome looking tech shirts but for winning I came away with a nice prize package that included a sweet Waterstonia shirt, a pair of Swiftwick running socks,  $25 Gift Card to Water Stone Outdoors, Free Pizza to PIES-n-PINTS (!!!), and another sweet coffee mug from Gauley Pottery (same company that made my Helvetia one...I would love to keep adding to the collection!) 

I can't wait to attend this race again next year and will definitely be signing up first thing for the Gristmill Grinder Trail Half Marathon (april race that sells out quick) when it opens up in a month. Top notch race director (Donnie Hudspeth), great state park of trails galore, and as always great trail running community of runners making the day so fun! 

Strava Data: http://www.strava.com/activities/206110614
Race Website Recap: http://sticksandstonesrun.com/2014-sticks-and-stones-run/
Race Results: http://www.tristateracer.com/resultsdb.php?race_id=3941&results=All
Race Pictures (Dan Todd): http://www.danieltoddphotography.com/sticks
Race Pictures (Race Director): https://picasaweb.google.com/104257724706729932844/BabcockSticksStones2014?authkey=Gv1sRgCIfHg5eNq5CzjAE#

Helevtia Mountain Run (Trail 10K)

Helvetia Mountain Trail Race (10K)
1st Place/36:55
(725ft elevation gain/strava)

 

 

 

History: The race is held in conjunction with the 96th Annual Community Helvetia Fair. In 1998 Jody and Dan Lehmann with the help of friends and neighbors organized this event in their small Swiss mountain community of Helvetia. It was their first attempt at race directing. The run/walk has never outgrown the village but continues to bring about 75 runners to enjoy the simple beauty of this spot in southern Randolph County. All proceeds go to benefit the Helvetia Community Fair Association.

 

Course: The 10k run is a challenging mix of paved road, dirt road and mountainous trail. The course follows a portion of the route the original Swiss settlers used when first coming to the area in October 1869. You will be crossing creeks and enjoying beautiful views. The first 2 miles are flat along the banks of the Buckhannon River. The next 2.5 miles is a gradual climb of 750 feet along Upper Trout Run to a scenic hilltop, hence the name Mountain Run! The last 1.7 miles quickly descends Zumbach Road back to Helvetia.

 

Race Recap: That course explanation is pretty accurate but this year we had to deal with hard rains from yesterday that made the course muddy and turned the hardest section (4-4.6 miles) of the course into a flowing downhill stream (we were running up it). 3/4 of this race is off road dirt road or trail with the other 1/4 (first mile (flat), 2-2.5 (gradual uphill), and the last 100m (gradual downhill)) pavement.

My plan was to get out solid but be cautious for the trail climb. I got out in 5:17 feeling very relaxed and planning to hold that pace for the next mile. The next mile started slow though with roughly .30 of the mile being on a muddy four wheeler grass trail with a good bit of rocks. I hit two sections during that stretch where my foot went ankle deep in mud/water. Once off that section it was slightly rolling (more up) dirt/gravel road which I didn't hammer like I had planned but even coming off that first .30 of mud/grass trail around 6:20 pace was able to work the mile split down to 5:47. The next half mile was uphill but paved so I was running close to 5:40s until hitting the dirt/gravel road which started to get steeper and steeper but I hit the 3rd mile in 6:00. The dirt road continued to go up and up during the most part of the 4th mile but the footing was good being dirt/gravel still. Around mile 3.5 we made a turn going past Dan and Judy's house and this was when the race got really tough. Footing stayed mostly good but the hill got steeper and I hit the 4th mile in 6:36, which I was happy with. The next 1K was flat out tough for me, the course was entirely rough rocky muddy double track trail at this point. This section was hurt the most from the rain as it was a free flowing downhill stream and we even had a muddy stream to cross, but mostly it was tough to get a good line with all the rocky terrain and your going up. I ran way to slow during this stretch and paid for it with my total time. I reached the top (roughly .6 into the 5th mile) at 9:30s pace. I hesitated just a bit at the top but once I saw it was all downhill I stepped on the gas. I finished off that mile in 7:36 making up some good ground in the less than half mile of running to turn that mile into a good split overall for how tough it was. The 6th mile was entirely downhill and I hammered while still keeping things in check (I could have went harder) but I knew even a 4:30 mile wouldn't get me the course record. I hit the 6th mile in 4:53. The last .17 was finished off at 4:35 pace to cross the line in a sprint.

 

Awesome Helvetia Mountain Run coffee mug and dinner for 2 at the local restaurant for awards topped off a great day! I can't for next year and hopefully a good run at the course record.

Strava Data: http://www.strava.com/activities/194461541

Official Results: http://www.wvmtr.org/events/helvetia-10k-mountain-run/helvetia-10k-mt-run-and-2-mile-walk-2014/

 

 

 

 

 



Summer of Trails

The focus of the summer of 2014 was getting more and more trail (training) experience. Coming off the 50K and being banged up things progressed slow. Luckily the injury seemed to allow some training fairly soon after the race and pain only lingered for roughly a month (could have been a lot worst). I've explored so many great mountain trails and climbs this summer with probably close to 75% of my training being on trails. Below is strava links to just a few of what turned out to be my favorites. There is no shortage of hilly forest dirt roads and trails in this county as well as Black Bears. I saw in total 17 Black Bears from the start of June to the end of August while running.

Buffalo Mountain
Battle of Camp Allegheny (Old Pike)
Snowshoe Mountain (Road)
Green Bank Trail
RT 66 to Linwood (Road)
FR 757
FR 25/4
Gaudineer Knob(Virgin Spruce Forest)

As for racing, the injury did set me back on going after any trail races hard. But I did jump in 2 in which I used one as a vacation long run and the other as a hard workout.

First up was Seashore Summer Trail Half Marathon at First Landing Park in Virginia Beach. My original plan was to race this half as there was a few guys with sub 1:10 road half marathon best entered in the field. Based off my personal half best of 1:07:48 and my quickly improving trail experience I think I would have been the favorite going in had I been able to race it. But it was just 3 short weeks after the 50K and the injury was still lingering so I logged the race at a easier trail long run effort and still finished 3rd overall. It was a great experience as it started the vacation off with some good trail miles and allowed me to explore some trails at First Landing Park that I had never been on. I had no idea there was so much single track in the park.

Next up was one of the few races in Pocahontas County and it turned out to be a surprise trail race. It was the Linwood Library Book-It 5K/10K which as a family we were really excited to support since we take Clara to their awesome kids group activities every week. I knew the race would be mostly off road but didn't know the exact loop. But it turned out to be entirely off-road and more than half on rugged trails. The race was perfect training as it was hilly and one of the climbs in particular was short but straight up to a water tower. Race wise there wasn't anyone there for me to race but I put forth a really good trail tempo effort to grab the trail running shoes that went to the overall winner of the race. Marian grabbed the win and sunglasses that came to the 5K winner and the highlight was Clara got to run in her first kids race where she grabbed the cone on the course, put it on her head and took off. The rest of the field "kids" followed her lead making for a lot of good laughs.

The final race recap of the summer wasn't a trail although I had planned for it to be. My plan was to run the New River Gorge Trail Half Marathon as a hard test trail racing effort. My goal was to try and really push my limits to not only get more experience on the trails racing but to also see how fast I could possibly go off the summer training. The passing of my step-grandfather who had been battling cancer ruled out any thoughts I had of wanting to race as all my emotions were wrapped around the passing of a great Christian man. He lived a GREAT life, reaching the age of 90 and living his life for the Lord. It was one of those passing where your sad you won't see the person in this world but know you will see them again in a much happier place!

Since I missed racing the trail half I was anxious to jump in a race even if it wasn't trail related or anything I had trained for this summer.....so the perfect situation unfolded in that CDR 15-Miler was taking place the following weekend. Obviously CDR is very close to my heart and probably my favorite road race ever. Going into this year I have had some great success at the race. I have won the event in 2010, finished 4th overall in 2008, and finished 5th overall twice (2011 and 2012). My top time on the course of 1:22 happened in a race I consider one of my top 3 races of all-time.

This year played out very well for my overall place as I got 2nd overall to bring home $450 dollars but weather wise it was hands down the most miserable CDR in the history of the event. The pre-race temperature was already hovering around 72 degrees with 100% humidity and to make things worse the sun was out strong already.

Although the race size had another nice sized jump with over 1,500 total runners for the events, I could quickly tell the race quality was on the lower end. Other than Jeff Weiss (who was the runaway winner) I didn't see anyone that I thought could push me. Within 1-Mile into the race I probably had 30 seconds on the field behind me and was 20-30 seconds behind Jeff. It made sticking to my race plan of a medium effort easy, as I just logged mile after mile around 6-Minute pace (a little slower in the hills).

Although the effort was easy (medium to be exact) it was still fairly miserable running at times with the heat. I dumped cup after cup of water/ice over my head during the race. I can't ever remember throwing so much water on my body to try and stay cool but I do think it helped. Quickly after finishing I was already "cooled" off and feeling really good making me happy with myself for running the smart effort for what was needed for the day. Obviously to finish 2nd overall was just a huge blessing whether I had ran all-out or not!

Next up this fall is hopefully a lot of trail races within WV and VA areas. I think just logging as many trail races as possible is the smart thing to do before entering into some of the "big" ones and fully going after 50K after 50K. The plan is to race mostly 10K-25K trail distance that will allow quicker recovery and more racing. That is the plan at least and I'm excited to attack some trails!

CDR Strava Data
Results

Eastern Divide Ultra (Trail 50K)

Eastern Divide Ultra (Trail 50K)

Eastern Divide Ultra (Trail 50K)

2nd Place

4:29:05

(King of the Mountain/$125)

This past weekend I headed to the highlands of Giles County, VA for the point-to-point race from the Cascades Falls to Mountain Lake Resort (site of where Dirty Dancing was filmed). The drive from Green Bank to Blacksburg where the packet pickup was as well as my hotel was a major highlight. From the moment I left Green Bank until about 10minutes outside of Blacksburg I had no cell service. Making for a very scenic drive through three National Forests and some great farm and mountain views. All of this in just a 2.5 hr drive.

After getting my packet (big thank you to the race director for the comp entry) I headed to the hotel to get rested up and ready for my first ultra the following morning.

I knew going in from the advice I had got from Howard Nippert, that this was going to be a tough Trail 50K. The distance alone is a challenge but the course would be doing no one any favors. The total elevation gain according to the course map called for 6500ft of gain and 4500ft of lost, making for a ridiculous total of 11,000ft of total elevation change.

The majority of my prep heading into this race could be classified as road training with some cross over onto the trails and dirt roads to get the legs at least somewhat ready for 30+ miles of trail running.

I didn't want to go overboard by jumping full-go into too much technical trail training especially after handling my prep trail race (Dirty Dog 15K) so easily for the most part. Already looking back I need more focus on rugged/technical/bad footing trails going forward if I'm going to pick races like this to concentrate on.

Things start off so much more low key for trail races. At the start area everyone is chill and nice. The early miles aren't a sprint off the line like on the road scene.

As for the race, there was a fun King of the Mountain challenge in place for the first person to reach Aid Station 1 on Butt Mountain.  The climb was right around 2000ft gain in just 4 miles which was brutal enough but the middle miles of the climb included tough rocky single track and stone hopping and climbing. But the KOM honor was also awarded with $125 so I went for it and was able to reach the aid station in first place with a nice sized lead.

Miles 5-22 were on rolling up and down forest roads. Some sections were nice and smooth but I would say the majority of miles during this stretch was rutted out and even muddy in spots. Right around mile 5 I actually slipped and lost my left leg, almost calf deep, in a mud hole. I was able to quickly pull it out and running wise not miss a beat although within a mile I felt a nag of pain in my left hip flexor. I thought nothing of it and ripped though mile after mile building a big lead on the field and going after the course record!

What I didn't think was going to be a major issue started to turn for the bad around  mile 17 and 18 which started a roughly 1000ft climb. At this point it became pretty bad forcing me to stop 3-4 times to stretch it. But once at the top I was able to drop down the backside in 5:59  for the 19th mile so I thought I could survive it since my running legs weren't a issue. 20-22 became hilly again and that just kept putting the hip flexor over the top on the pain level. My 22nd mile was extra slow due to stopping for a long time at the aid station right before the final section of the race, which was going to be rocky/technical single track. The RD was pumping me up since I was still under a really legit CR pace but the 23rd mile on the single track ended the race for me as far as running as it was so rocky and technical that the pain went from the hip flexor to extreme pain in the groin. I unfortunately was forced due to injury to hike the final 6+ miles of the course which were the most technical and rocky sections by far.

The amazing thing was I was able to keep moving knowing there was no way I was going to drop out, no matter how much the pain got to me even just hiking. I wasn't passed by the eventual winner until around mile 24 and I figured many more passes would come soon after but they didn't. The longer I hiked without anyone passing me, the quicker I would try to get up and over the tough sections. I even tried to jog at a few different parts which instantly shot pain through the hip and groin forcing me back into my quick hike. Before I knew it I was at the finish and painfully jogged the last .3 to the line to finish off the ultra running. 

Post race although I was bummed to not get the finish I wanted and probably deserved, I was still happy.  No doubt I will look back on this as a huge positive. I know at 22-23 miles I was on pace to go well under the course record of 3:45 but the injury left me with an official result of 4:29:05 and good enough to finish 2nd Place. 

I feel racing on the trails is something I enjoy even more than racing on the roads! My road racing might have plateaued to the point that anything under the marathon distance was going to be hard to PR at again anyways. Now I'm in a whole new sport of running it feels like with lots of potential down the road. 

If the hip flexor calms down (took off 2 days post race, my first days missed of 2014) and I can bounce back into healthy training in the coming weeks I would like to take another crack at a Trail 50K sooner rather than later. I already have my eye on the next test and it would be more of a "speed" based trail 50K to try and get a fast time down on paper. 

We will see how recovery and training go first before deciding but I do feel like you can race hard more often on the trails as my body other than the hip flexor feels great post race. 

One last highlight of the race was the view around mile 10 looking over at the Monroe County, WV mountains! It was awesome and that view was quickly followed with another Black Bear sighting making for #9 that I have already seen in 2014 (all in the last few weeks). 

Race Data:
Strava Profile: LINK
Garmin Connect: LINK
Results: LINK
Race Website: LINK

Podium (Top 3 Finishers)