Annette Bednosky's blog

Geeking

2012-01-29T17:56:00.001-05:00

Dressed for my 15 mile mixed-surface run this morning: windy and 28 degrees...

Yesterday while swimming length after length mindlessly (kinda like running mile loop after mile loop during an houred event), I understood the obvious. I am a geek.

This coming into geekhood is not a BFO (blinding flash of the obvious), yet rather a slow unveiling of the truth. Most runners, I expect, are like myself and are delighfuly unaware until something makes you think about it. I thought about it after seeing myself in the mirror just before getting into the pool.

Dressed in a typical swim outfit...

Me post run this morning...looking freakishly like the above photo!

Skull caps, eye protection, sports bras are all a way of life for me...and I expect for most other geeky runners. Compression socks that mock the knee highs I wore as a middle school Catholic school girl and capri tights and arm wear that make me look like cross between a wanna be football player and a cyclist! Not to mention the hydration pack and layers that are wrapped around me flapping in the wind making me into a traveling yardsale during a 2 hour run when the temperature changes 12 degrees! Geeking is, I think, reality.

This is a photo of "optimal clothing" for cold weather running...very styin'...yet I balk

I am a geek because I would sweat to a puddle and my hands would freeze in less than 10 minutes if I wore the girl's outfit. During a hilly loop training run in the winter, I seek to minimize my sweat...and therefore an unable to create such an outfit! Always I wear gloves and overmitts and often with handwarmers in between!

As I consider geekiness, I look around my "office" (the little spare bedroom in our house I have claimed as my space...This is what I see (no "doctoring" to the space to set up for pictures has been done!)

Clothing drying, headlamp, reflective vest, foam roller, stretch rope, hydration gear...


My desk, 40 minutes post run today...no doctoring to photos, really!

Need I say more?


Drawers full of nutrition and sports medicine gear...

A draw full of handwarmers...thanks to a very generous Christmas stocking!

The above is what I've contained in my "private space" at home...So I stalked around the house for a few minutes this afternoon taking a couple photos with my iphone:

No the scratching post is not for my 2005 WS 100 Cougar...yet Mama Grey shares floor space with the sculpture!

Pottery awards sitting on the wine rack in the dining room...

Magazines on the bathroom shelf.

Running, racing, training, swimming, wearing synthetics is a way of life for me. Many days I go to work clad in 50% running clothes, topped off with a conservative jacket and shoes that help me masquerade as being professional. Running or working out is never "if", but "when or where".

4:40am is a time of day I know well, and 10pm is a late night.

The only time I watch TV, (and even then it's the Home and Garden Network) is when I am on the treadmill or elliptical at the gym.
I think I love being a geek!
As almost 1 full month of 2012 has passed, I am ever-grateful with being able to run and be active and to sweat and learn and explore!
I wonder how many other folks are happy to practice "geeking"-and what is most geeky? (For me t the compression socks/sleeves totally get the points!)

Geeking attire for this morning's run: Mtn Hardwear Beanie, Native sunglasses, Mtn Hardwear Malina tank , Team USA Nike Capris, Sugoi Compression socks, Montrail Rogue Racer, Mtn Hardwear Momentum Glove, homemade overmitts, Mtn Hardwear Ghost Whisperer Anorak, Nathan Elite 1 Waist Pack. 4th generation shuffle and 2 hours of tunes!

Next up for me: A training weekend in Greensboro 2/11& 2/12-Groundhog Gallop Half Trail Marathon and St. Valentines Day Massacre Marathon.

Happy 2012!

2012-01-01T17:48:00.000-05:00

Yesterday I had the great privilege of running the 1^st12 hours of Freedom Park 24 Hour Ultra in Morganton, NC. Though I started outwith the intention of running the full 24 hours with a goal of at least 135miles, my current reality did not meet my expectations and by hour 6 I wasfeeling kind of pukey.

Yet, during my loops of less-than-feeling good or confident,I got to interact and watch Anne Lundblad and Sabrina Moran set their souls onthe line and run fantastically! As I learned this morning, Anne ran 140+ (YAYAnne!) Sabrina was moving along effortlessly when I observed her when I leftthe event 13.5 hours into it...I am not sure of Sabrina’s finishing mileage,yet I expect it was in the mid to high 130’s… as Anne was the overall winner.Congratulations wonderful tough girls! I expect Anne has earned her a place onTeam USA to run in Poland in September. If she didn’t PR this morning,Sabrina’s previous high 130’s time makes her a great contender too!

Also during the loops I got to watch my running buddies from Ashe County at work on the Half Marathon. Joey and Jonathon will be running the 1/2 in Charleston in 2 weeks and Jackie, the full. They came down get in a good training effort and I think to cheer me on too! Thanks running buddies, it was great to see you out there and running with effortless glee! Can't wait to be around you all in Charleston!

As for me, ups and downs are expected on any event and I wascommitted until at least 12 hours in. At hour 6ish the dizziness I’d beenexperiencing on and off the last 2 weeks due to a prolonged sinus infection wasshowing itself, and although I didn’t feel bad, I felt a bit out of body andout of sorts. Both Anne and Sabrina and others reminded me that ups and downswere to be expected as they inquired about my 13-minute walking break at 5:50.I certainly appreciated the reminder and after eating and drinking and takingsome electrolytes (it was 60 degrees-certainly warm by 12/31 norms), I grabbedby little ipod and tried for a focused attitude adjustment.

The isolation and distraction helped, yet I felt my sorenessin legs and body increasing as I checked off each loop. By hour 10, I had noidea of my pace or mileage yet kept up the positive attitude (mostly) andvisualized what I’d practiced: running strong (or “strong” for the circumstances) watching a sun set fromthe run and a sunrise. Lap by lap, positive, inspired…and mathematically,seeking reality.

Jonathan Savage, an automatic 2012 team member based on hisNational Championship 2011 performance- high 140’s in 24-Hour, graced me withmiles of chat time. He helped me process my dilemma. Yesterday I felt I had 2things on the line: run well enough (as Anne did) to be a high contender forPoland (at least 135), or back off and drop out to not burden my body with adisappointing finish that could set by my training for World 100km in April.

If I was feeling great and moving well toward my goal, I waswilling to take the risk with partially compromising my 100km training…yet thiswas a hard call. Intellectually, as Jonathon pointed out, it was a no brainier,quit before I did damage and required too much recovery. One can recover frombattered egos. On the other hand, a 24- hour event is unpredictable and onedoesn’t know what will present itself: good or bad.

In the end I bowed out conservatively. 74ish miles in 12hours…and other mile of cool down.

I celebrate Freedom Park Ultras and half and full marathons.David and Rhonda do a GREAT job attending to runners wishes and needs and thevenue is superb.

As for me, I have swollen legs, a tired body and ambition asI roll into what will be the 2^nd semester of the 2011/2012 schoolyear tomorrow.

My immediate my running ambitions will be set on WC 100km4/22/2012. I will register for FANS in Minnesota for my last go at 24-Hour team2012 and not have any other “important” race on the table after that, so I don’t have to worry about the impactof working too hard and risking other goals. I believe FANS is the 1^st weekend of June.

This last 36 hours has been a humbling, yet “toe the line”gut-centering quest for priorities. I believe I’ve chosen the right path, yetdo not want “bailing” to be part of my regular practice.

Anyone, reading this, I’d love to hear your own personalperspectives of your process for DNFing or finishing despite the risks to yourfuture running/racing plans/ health…

Happy training, smart choices and Happy 2012! AND a hearty congrats to all who ran andworked towards their goals in the at least four 24-Hour events around thecountry last night!

Merry Christmas and Happy Holidays 2011!

2011-12-22T13:57:00.000-05:00

Just thought I'd share our holiday letter-and the photos we used in our greeting postcard. I'll be posting some 2011 running wrap up/welcome 2012 after Christmas...But for now-Merry Christmas!


George and I post Turkey Trot 4 Miler in November

George on the New River in August 2011.

Annette and teammate Pam Smith at World 100km Championships-September 2011

Mama Grey at play

DearFriends, Family, and Kindred Spirits,

If youare reading this we’ve all survived another year filled with joy, challenge,celebration and anticipation of weekends and days doing what we love to do!Don’t get me wrong-we both really like what we do for work (most of the timeanyway), yet days to play hard, or just hang out, don’t come often enough.

Georgecontinues to work hard for the New River. He’s been traveling more than everthis year-zipping around the 3-state watershed and spent a week in Milwaukee ata conference. Again this past summer he headed up the New River Expedition,paddling from the headwaters in NC to the end in WV. The event raises awarenessof human impact, offers communities lots of opportunities to help clean theriver, raises money for NCNR, and is meant to be tons of FUN!

Georgehas further developed his whitewater skills and kayaks and canoes whenever hegets a chance. He is also teaching himself to fly fish. I think as long asGeorge gets to hang out by a river, he will be a happy man! Don’t get me wrong,he still hikes, occasionally runs & bikes, and can sit on the couch for aball game like a champ, yet it is on the water is where he comes alive!

Annettecontinues her work as a school counselor, with all the budget cuts and gettingadded responsibilities she is working at least 8 more hours a week than thistime last year, just to survive at work. She is, thankfully, still able tomanage quality time for running and training.

Runninghighlights for Annette this year were setting a course record at North Face’sBear Mountain 50Miler in NY in May, running a 3:01:30 marathon at the WorldMaster’s Marathon Championships in July in CA, and representing the UnitedStates with Team USA at the 100km World Championships in Winschoten,Netherlands in September, where she came in 6^th (7:54:59) and helpedUSA win a silver medal.

Wespent a week together in Rocky Mountain Nat’l Park in July and camped, hiked,postholed and skid down snowfields at 11,000+ feet. Big mountains are fun!

MamaGrey is as fabulous and crazy as ever! We can’t believe we’re about to spendour 5^th Christmas together!

Althoughwe both still enjoy winemaking, gardening and canning-work life has gotten inthe way a little more this year, so we have less to “brag” about in thatdepartment…(Though if any of you are around come July of 2012, the cranberrysemi-sweet wine should be in it’s prime!)

HappyHolidays and Happy 2012!

Love,

Annette and George

Wilmington Road Runners Turkey Trot: Carolina Beach State Park, 11/26/2011

2011-11-27T21:04:00.002-05:00

A cloudy sunrise poking through taken from our ocean balcony just before 7 am this morning!

George’s brother Chris and our sister in law Nikki and theirawesome daughter Skylar recently moved from NY to Carolina Beach, NC.Since George and Chris’ parentswere going to celebrate Thanksgiving with the newly relocated Santucci’s ,George and I took the opportunity to visit Carolina Beach for the 1^sttime together (George is a return visitor, me a newbie).

Since this is to be a brief post, I won’t ramble as usual!(For real!)

My personal goal, besides lots of beach walking, qualitytime with family and trying not to over indulge with food and drink, was to runthe age I turned today over the course of the weekend, and to have it bestress-free (not having to forfeit sleep or sneak in runs here and there). Itturned out great!

We stayed ½ mile from Chris and Nikki’s at Golden Sands Motel…we were on the 6^thfloor w/ a balcony and great view of the ocean. (Ocean sounds were great too,when the balcony door was opened!).

We arrived at Carolina Beach around 1pm on Thanksgiving.Dinner was to start around 3pm so George went beach walking as I started mymove towards a strategic 45 in 4 days with limited scheduling…I won’t prolongthe details, yet will say I enjoyed running on flat, next to colorful housesand intermittently hearing the sea, depending on wind strength and direction.

Friday was a mix of running, hanging with Skylar, Nikki andCharlene before eating fresh fish caught by George that evening for supper.

Saturday was a treat: We learned of a trail run put on bythe Wilmington Road Runners on Saturday, their version of an island TurkeyTrot. Both George and I entered. What a great time! Very curvy and filled withpine straw and areas of deep sand, I was both in and out of my element at the same time!

I started out conservatively, waiting for my hamstring toscream, only it didn’t. It simply whined. So I keep increasing my effort andloving it! I wound up 19 seconds behind 29 year old race favorite and localsuperstar Melanie Lenk for a 2^nd place open women’s finish and 1^stmasters. It felt great to work hard again! Full results here: http://www.wilmingtonroadrunners.org/raceresults/2011/Turk11ovr.txt

Fast guy Glen, George and I happy to represent the mountains on a coastal run!

George did great! He does not run regularly, yet has thestrength and metabolism to toe the line for single digit trail runs and dowonderfully even if not in running shape. This is what he did on Saturday. GoGeorgio, go!

George in the final 50 feet to go! (What happened to your right lower leg?

The coolest thing, I think, about this run was that GlenBailey, 17, who I know and who attends Ashe County High School, where I work,also ran and achieved 2^nd place for the guys! Glen was All-State Cross Country thisyear. I really value the photo above of the tiny contingent that so wellrepresented the Northern Mountains (Glen especially)!

George and I left Carolina Beach 7:30 am today and stoppedat Olmsted State Park on I-40 for some leg moving on the route home. I washappy to run in a tank and shorts, quite possibly for the last time in weeks aswinter weather encroaches on the Appalachian Mountains!

Next up for me? Many months ago I registered for the CrookedRoad 24 Hour. Despite my recent time off from running, I am consideringstarting the event and see what unfolds. I hope to use my smarts to not overdue it…and with it being just sub a 1 mile loop, will not put anyone in harmsway if I need to quit! I will make a decision within 48 hours…

I wish to thank all of you sincerely who sent happy 45th B'day wishes to me today! You all make me feel really special and looking forward to sharing time on mixed surfaces running with folks!

Adding on and Sharing Miles… Bit,by Bit!.

2011-11-21T15:22:00.000-05:00

Beth Minnick and I Saturday at the Trillium Trail Races

I have dearly missed running these last 6 weeks. Yet I amthrilled to start to be back building mileage and continuing my hamstringrehab. Last month, I had my left leg extended to the clutch and right foot onthe break at the time of impact when a Suburu hit our Toyota. The impact jarredthe hamstring attachment and I took some time off. I am not yet back totraining, but building base mileage and endurance for several weeks first.

Besides the freedom of running, beauty of the autumn seasonand tiring myself out at times, I’ve missed my running buddies. Although mostof the time I enjoy my long runs solo, I can certainly get too much of my owncompany and thank others for their willing companionship.

For me running buddies range from very close, dear friendsto trail running kindred spirits whom I see only a few times a year. Lastweekend I shared the Appalachian Trail with a new acquaintance. This pastSaturday I got to spend time with awesome running friends I haven’t seen inmonths and on Sunday, some local buddies from my town.

Saturday was the inagural Trillium Trail Races on the Campus of East Tennessee State University.

The 10 mile race was 2 5 mile loops of squiggly mountain bike trail-slippery and fun!


The awesomeness of Beth and Rick Gray, post race

There were many other trail friends to say hello to and chatter with before and after the run. I had some other errands to do in Johnson City that day and had to leave right after the race...but before leaving, I got a quick photo of some feet wearing Montrails:

Clockwise from bottom: Rick in Mountain Masochist, Annette in the new 2012 Bajada and Beth sporting Fairhavens

I am not sure of the official placing or times during the runs, yet many prizes were distributed-I know Beth and Rick won some things...and Rick emailed me this morning telling me I won a Mountain Hardwear backpack, gift certificate for Salomon shoes and pottery medal. I'll likely use these items as door prizes for the 2012 NRT 50k. Cool. It was not a big field...yet definitely something I hope the race director will build on and repeat next year.

Sunday, I joined Jackie and Jonathon for a run on Railroad Grade Road, a flat road near where I live. I know it well, as I have logging hundreds of miles on it earlier this year preparing for the flats of Winschoten, Netherlands. Jackie and Jonathon are brother and sister and both preparing for their 1st marathon in early 2012 in Charleston, SC.

Brother and sis with 14.5 miles down and 5.5 to go on Sunday!

Age doesn't matter with running buddies...I am 19 years older than Jackie and 29 years older than her brother. Yikes!

Jackie was a student of mine many years ago at Ashe County, she is now working, married, has a charming 3 year old and is seriously training to run a sub 3:30 marathon. I have no doubt she'll do it! Jonathon is a junior at the high school. The three of us have run together intermittently since a little before the vehicle accident. I fully enjoyed our run on Sunday morning, especially since it was sunny and unseasonably warm. Yay sunshine! Brother and sister ran 20 miles, I called it quits at 15.8.

Several folks have asked "what's next" for me racing...Right now I am dearly enjoying getting back to it and doing my best not to overdo things too soon, too fast. I hope to outline a race plan for 2012 over Thanksgiving Break later this week. Running makes me happy and running with friends makes me happy too!

Brief Update and Ghost Whisperer Anorak

2011-11-17T10:34:00.001-05:00

Ghost Whisperer, size medium...size small would have worked too.

I realized a few days ago, I had not posted that in early October I was involved in a car crash-2 days before NRT50k. In that wreck (other party take full responsibility) our truck was in the body shop for 4 weeks and I have been rehabbing a hamstring injured that night for 6+ weeks...I am getting stronger and healing, yet not where I'd be if the Subaru done what it did. (Big SIGH). Thankfully, life for all involved was very inconvenienced, yet not damaged.

This past week, in typical Appalachian Mountain mid-autumnweather I got to wear the new Ghost Whisperer Anorak by Mountain Hardwear, itwill soon be available for Spring 2012.

Since I am still working on getting back in shape aftertaking 5 weeks off after last month’s vehicle accident, the runs were quiteshort, and not fast.


Which hand is it in?

Did you guess correctly?

Pretty awesome...weighs only 2 ounces!

Run #1 5pm: 4.7 miles: sideways, pouring rain. Cold frontwas coming through. Temperature dropped 6 degrees in 40 minutes. Wore anorakwith long sleeve shirt underneath. Soaked and chilled, yet did not feel cold.Shook the anorak out and it was dry in ten minutes.

Run #2: 8:3am: 4.6 miles: calm, clear with morning shadows,34 degrees, short sleeve shirt underneath. Zipper made it easy to temperatureregulate.

Run #3: 3:00pm, 4.6 miles: same day, calm, temperature mid40’s warm in the sun. Sports bra only under anorak. Funky look, yet effective.

Anorak stuffed into compartment that would other wise hold my iphone or camera

Run #4: 9:00am, 10miles on Appalachian Trail. Temp high30’s. Started out with jacket on, yet within 10 minutes removed it, as the hillclimb made it un necessary. I stashed it easily in the front pocket of myNathan Vest.

3.5 miles into Saturday's run

This piece of gear will be truly GREAT for those of use "lazies" that don't want to carry a big pack...Yet, as a precaution, please remember...venture into Wilderness with skills, training and judgement and flexibility...to do otherwise, my compromise the health and safety of your companions!

This will for certain be a new piece of “go to” gear foriffy conditions…like a tiny beanie or pair of thin gloves, it is even smallenough to jam in my sports bra mid-run, if I lack pockets. Now that would beinteresting-the sight of gloves, hat and jacket sharing the sports bra…Womenhave it made…(I am hesitant to wonder where guys stash their extra clothes?) Read below to see what Mountain Hardwear says about the jacket:

Ghost Whisperer Anorak (OL4556)

A wind- and water-resistant shell so crazy lightweight and compressible you can pack it in your pocket.

Features: Super ultra lightweight shell * Wind and water resistant * Easily packable - stows in built in pocket * Deep neck zipper for ventilation * Reflective trim for visibility

Usage: Under 2 ounces! This jacket is like having weather protection in your pocket.
Fit: Athletic
Fabrics: Body - Whisperer 7D x 10D Ripstop Weight: 1.7 oz.; 49 g. Center Back Length: 25.5"; 65 cm Color: Deep Blush; Sea Salt; XS-XL; $135.00

Fourth Running New River Trail 50km, 10/8/2011

2011-10-15T10:08:00.002-04:00

"1 minute warning!" before race start. Photo courtesy of Joel Pulliam

This year we had 123 entrants and 105 starters on this cool,foggy, early autumn morning on the banks of the New River. If my figuring iscorrect 70 of the 123 registered were 1^st time ultrarunners. Therewere 77 male starters and 27 female starters. 99 runners finished within the 7hour time limit.

View of New River from race start. Photo courtesy of Joel Pulliam

As in year’s past, staff from New River Trail State Parkwere hugely helpful with logistics, setting up aid stations and finish linearea and providing transportation for our volunteers who worked the “no vehicleaccess", Fries Junction aid station. The community of Fries was supportive andthe local women’s group cooked up gallons of soup, dozens of loaves of homemadesourdough bread and stacks of cookies for a lite post-run lunch.

VA Park Service Staff day before race

This year we got to use their fancy new clock!

Ranger Patrick is in charge of the South end of New River Trail State Park

John Batchelor, 36 years old from Rocky Mount, NC was themale champion with a time of 3:42:30. I do believe this was John’s first ultrawin! Congratulations John! He hadthe 10^th fastest time ever run on this course. Following John was 1^stmasters, David Honea, 42 of Boone, NC, closely followed by Nick Whitehead, 33of Bluefield, VA.

Nick at the Cliffview turnaround (photo courtesy of Nick)


Trail view, taken mid morning. Photo courtesy of Joel Pulliam

Chestnut Yard aid station #2 and #4. Photo courtesy of Joel Pulliam. (That's him-the runner in blue!)

Women’s champion was Laura Maclean, 43 of Willow Spring NC,with the 8^th fastest female time on this course: 4:16:49. She wasfollowed by Lydia Odell, 42 of Brevard, NC and Kara Lemon, 32 ofCharlottesville, VA with times of 4:23:44 and 4:25:20, respectively. Full results are now posted on UltraSignup: http://ultrasignup.com/results_event.aspx?did=12051

A special shout on to Kara for holding the spirit of being“green”. For this race we minimize disposables, use local products whenpossible and purchase and are sponsored by company’s that have a demonstratedrecord of responsible practices. Runners were informed that each aid stationwould have 70 paper cups, and when the were gone…they’re gone. Most runnerscarried packs or hand held bottles.

…Back to Kara. At the conclusion the race, I heard about ayoung “fast girl” who carried around a squished paper cup to each of the aidstations, reusing her paper cup until at last the folks at the last aid stationmade her take a new one! Thank you to Kara and many, many other runners whotook to heart our efforts at minimizing trash during this race.

Though I mentioned the placing above of just the top 3 menand women there were many amazing performances out there, one’s that because Iget to share in them, even in a small way, remind me of the utter privilege ofrace directing!

One runner, and I won’t use her name, as I haven’t askedpermission, was in a serious car wreck a couple of years ago. She had torelearn how to talk and walk and take care of herself. This was her return toultrarunning for the first time since her accident. I know she had a wonderfulday out there and I am thrilled for this awesome lady!

This year's optional shirts

Though, with last week being the 4^th edition ofNRT 50k, we continue to evolve, while holding onto the ideals of quality,“green”, affordable, fair and friendly. I do not come from a back ground ofroad racing, which seems to have very different norms in regard to swag and agegroup awards. I also realize that NRT 50k is attracting more and more 1^sttime ultrarunners-which is certainly a joy, yet leaves me a bit in a dilemma.

A view of our living room floor, night after the race. Even the cat went into hiding!

Runners are asking for finishers medals and finishers shirtsand to keep track of age groups. Some ask for additional categories of agegroups awards. I know runners are very proud of finishing their first ultra(and I am the 1^st to applaud everyone),I respect runners for askingfor what they want and sharing what matters to them, yet at the same time staywithin what I value as a race designer and race director.

I wonder what other’s think? I am not a bit put-off by theserequests, in fact, I like it that I am approachable and folks feel free to givecritical feedback. If anyone has any experiences or thoughts about what I ampondering, I would love to hear!

This year was another year of fabulous weather, talented andpassionate runners, supporters and many dedicated volunteers. Thank you to everyone who contributed to the success of the race. Put 10/13/2012 onyour calendar for the next edition!

New River Trail 50k 10/08/11: Preliminary results

2011-10-09T10:13:00.000-04:00

It was a very life-filled day on the banks of the New River yesterday for the 4th running of New River Trail 50k.

John Batchelor, 36 was the overall male with a time of 3:42:30, followed by David Honea, 42, 3:46:10, and Nick Whithead, 33, 3:46:37. The female champion was Laura McClean, 43, 4:16:49, followed by Lydia O'dell, 42, 4:23:44 and Kara Lemon, 32, 4:25:20.

Preliminary results are posted below. I invite folks to send stories and photos (if you think you have one that might be suitable for publication in UltraRunning, please send a high quality file). I will be working on race report, blog post, and completing results this week.

Thank you to all runners, volunteers, community of Fries, VA State Parks staff, and to The Great Mystery for the awesome weather and beautiful river. Much more to follow.

World Championship 100km, 9/10/2011, Winschoten, Netherlands

2011-09-17T14:55:00.002-04:00

Race Start!

(Post written, in part somewhere over the Atlantic Ocean during the return from the race).

Somewhere in Europe or in transit today are severalexhausted American runners, team managers and their crew. Tired and pleasedand sore. We did what we set out to do: we are bringing home a Men’s Gold Medaland a Women’s Silver Medal. Yes!

The adventure of World Championship 2011 started many monthsago for all of us: training, qualifying, selection, getting time off from workand more training. The travel, for me, has been going on for just over aweek. I’ll write a bit about thedays leading up to leaving, share a timeline for the trip and then The RACE.

Friday, September 2: The Upset

I was out for my last hard effort of an interval workout onthe Boone Greenway about 3:30pm, Without warning my right foot started to burnand tingle. It got worse. I went to my chiropractor appointment with DoctorFidler and almost flew off the table as his shirt touched my toe. It hurt towear flip flops. Each time my toe touched something in a certain way Iexperienced scalding pain. No exaggeration, by far the most intense hurt I haveexperienced. This came on absolutely unexpectedly.

I iced it and soaked in Epson Salts that night. A littlebetter. Next morning I had x-rays and a gout test. Nothing weird. No goodexplanation. Now what?

Then I remembered Dr Ross Jenkins, a podiatrist I’d seen in2009 after Vermont 100 left me with lingering foot issues. He’d given me hiscell phone and said to call him if I needed him. I didn’t know if theinvitation had expired, yet I was desperate. I called and he agreed to see mein his Lenoir office, the following day, Labor Day Sunday at 3pm.

Saturday: September 3: Packing, cross-training, takingCelebrex. Had a date night with George. Worried about foot.

Sunday: September 4: Cut 1:40 min run to 1:20. Foothurts-but only after 40 minutes and then it ached and progressively burned.

Good news, though! Dr. Jenkins did more foot x-rays and anexam. One of the nerves between my Great toe and 2^nd toe isinflamed-accounting for the burning and numbness. He gave me 2 shots ofdexamethazone into the top of my foot and showed me ways of creating orthoticsfrom shoe inserts. I got directed to ice and keep with the Celebrex. This is anissue I must deal with after Netherlands, yet hopefully with excessive kindness,I hoped, the foot would respondand I could run (and run well) onSaturday. I partially re-packed and added 3 extra pair of running shoes and my ugly, scuffed clogs to the largetravel bag. I was willing to change shoes, however many times I needed toduring The Run.

Tools of the trade by trial and error! (Adventure= "that which has an unknown outcome!"

Monday, September 5: Had a massage appointment and anotherappointment with Dr. Fidler. Foot much better. Yet I broke out in a rash andthen in hives from head to toe. Blotchy swollen. I realized I must have beenhaving a reaction to yesterday’s injection. All doctor’s I could think ofcalling were closed. Dr Fidler suggested I get in touch with Dr Jenkins again.I hated to do that, yet I did pester him, he was kind and called inprescription of Prednisone I could pick up at Rite Aid on my way down themountain to the airport.

Wheew! Took off from Charlotte at 4:05 pm, changed in Philadelphia, then on to Amsterdam, NL, arriving8:40am. Netherlands is 6 hours “behind” us in NC. Amy Sproston was on the planetoo, so we assisted navigated the airport and getting coffee together beforegoing separate ways-she was off to meet teammate Meghan, and I to find myhotel, drop suitcase and rent a bicycle.

Tuesday, September 6. Navigated my way to Notting Hill Hotelwhere I’d secured a really good deal. A quiet place with wifi, luggage storageand a tea maker.

Got a Great deal on this place, booking 12 hours before my arrival

Not speaking more than 2 words of Dutch I was very gratefulfor the kindness of the local folks and their willingness to assist alanguage-impaired American. I rented a bike and rode in the rain for over 2hours, went for a run in Vogelpark ( Dutch version of Central Park) and beingtoo tired to meet up with Amy and Meghan, instead bought a yummy bowl of saladwith chicken and some wine at the grocery across the canal from my room and wasasleep by 8pm.

Wednesday, September 7: Another run with light strides inVogelspark. Foot feeling even better! Picked up another salad at the grocery toeat for lunch on the train. Took the tram to the train, switched 3x and arrivedin Winschoten, Netherlands. The local organizing committee was shuttlingrunners to our accommodation site and I met 3 Canadians along the way.

A view of the bungalow village

Bike parking outside the main building of the complex

Moved into a small bungalow I would share with Peggy andRandy Lycans, David Riddle’s in laws. Really nice folks, enthused for David andvery supportive of the whole Team.

Team meeting was at 7pm. Since I hadn’t been the grocerystore yet in Stattskanal, Pam Smith and her husband Mac shared some food withme. The best wild rice, salad and sliced chicken ever!

Previewing the course and getting kinda wet!

Thursday, September 8: Grocery shopping, getting organized.Most team members went into Winschoten to run the course in the rain. Stretch.Hang out with legs up. Resistedurges to go for long walks to explore.

Friday, September 9: 25 minute run (in the rain) in themorning. Met with support, filled 19 bottles with Gatorade and water, readiedother fuel supplies and other items that might be needed.

Filling and labeling bottles

Team photo shoot. Transportback to Winschoten at 5pm for Athlete Parade.

Mac and Nathan chillin' before the Parade

Our Turn!

One of the many teams walking up to the parade route

Chicken, potatoes, veggies and a bit of wine for pre-race meal

Arrived back at bungalow by 8:15pm. Quick, yet good dinner. Bed by 10:45pm.

Saturday, September 10: The RACE!

Winschoten turned into a running festival! At 9:50amNational Teams were called into the start corrals-and with oodles of enthusiasmand great relief, we started to run. 10 loops of 10km. The guys took off andAmy, Meghan and Devon started running together.

Devon, Meghan and Amy (hidden by Meghan)

They were a tad too fast forme-yet they stayed in sight for the 1^st one and a half laps. Then Pam was there and we ran almost 2laps together before her stomach started to give her some worries and sheneeded to slow down.

Pam and I finishing up lap 2

I enjoyed our run time-babbling about weddings and familyand random things.

Teams had 2 support stations on the course, each 5km

I think it was during the 5km point on lap 4 I realized wemust have passed one of the other girls while she was in a porta potties as Iwas told I was in the 3^rd team position. Run on. Lap after lap.Runon pavement, lots of bricks. I took in my nutrition according to plan and whatwould be 18 S-caps on this very warm, humid day. Think about Cheryl, George,Mom, Dad, kitty, Ron, Michele…think about nothing.

Run through sprinklers, coolwith sponges.

Pretend everything was down hill. I kept on feeling good untilabout 2km into lap #8 before the “poops” started. 2 porta pottie stops and oneside of the path stop all in the next 1.5km. I was scared my race was over.

After those stops I felt somewhat better, yet knew I neededto switch to no calories and just water for awhile. I took 1 Imodium with 20kmleft to go. Better this left. Just taking water and S-caps. Passing girls!

With 10km left to go, I was tired, and excited and a bitlimp as I still wasn’t taking in calories except for sips of cola. I could getthrough this and get it done! Devon had to drop-I knew Meghan was ahead…yet hadnot a clue who else was still out on the course, or where they were. I had noidea of my position compared to others. I bobbed along, my whole body wanted tobe done, brain too! With 5km left to go, Timo, one of our team managers was atthe aid station and cheered me, “ 7^th in the World, keep it up,Annette, keep it up!”.

I almost cried. Really? Top 10 at my 1^st 100kmWorld Championships? O-M-G! I felt wobbly, yet no way was I going to be passedat this point. Made a quick stop with 1.5km to go to pour some cola down andkept it up. My last few laps were slower, yet the finish line approached Iheard Meghan Arbogast being announced as she crossed, 2 minutes later, Denmarkcheering for Gloria who was just behind me. She and I had swapped positions 6-7times during the last laps. I would not be passed again and sprinted for theline, clocking 7:49:59 a PR by :10:24…and in what I learned was 6^thplace. So-very exciting!

A few meters from the finish line, Gloria behind me

The top 3 men and women and a random 4 of the top 10 werechosen for drug testing. I spent the next 2 hours shivering under a blanketlaying on a locker room floor with other women doing the same as we drank anddrank while waiting for our tired bodies to be willing to pee, under watchfuleye of the doping authority. Lion Caldwell, our team doctor accompanied me. Hewas very patient and a good sport about the whole thing…I was feeling dopey andwas glad for his guidance. Finally I gave a sample and signed off. I hoped theprednisone I was taking earlier in the week wouldn’t be a bad thing. It is asteroid-just not a performance enhancing one and we reported that and theCelebrex on the official documents.

USA Women at awards ceremony illuminated by a projection of the American Flag

The day ended off with a meal at a pizza place and a fineawards ceremony celebrating Michael Wardian as 2^nd place, AndyHenshaw, 3^rd, with Team USA men winning Gold! USA women won silverand Meghan Arbogast set a new 50+ world record! Full results here.

It will take days, perhaps weeks for me to process thisexperience. In the meantime I share a deep thank you to my USA teammates, Linand Timo and Lion, team USA supporters who helped so very much. Also of courseto George and kitty and the folks I work with. I am also appreciative thatMontrail has been very supportive of the road running that has taken over sinceJune. I do look forward to getting back to the trails in a few weeks, yet forthe next 2-3 weeks, I plan on taking a break from training and just getting outand doing something everyday…-run, walk, swim, cardio class, just because it isfun!

Brief report of World Championship 100km run, Winschoten, Netherlands, 9/10/2011

2011-09-11T11:57:00.000-04:00


Running before it got too hot...somewhere between 30 and 50km of 100km...

Quick report. It is almost 22 hours after finishing as I post...Yet drug testing, awards ceremony, eating, sleeping and a temporary breakdown to the Dutch railroad have gotten in the way.


Team USA with our awesome doctor and managers just before getting read to go to the Parade of Nations on 9/9pm

What an amazing Team we had this year: Womens: Devon Crosby-Helms, Meghan Arbogast, Amy Sproston, Caroline Smith, Pam Smith and (me!). Guys: Joe Binder, David Riddle, Andy Henshaw, Matt Woods, Chad Rickliffs,and Michael Wardian.

Dang, I am currently sore and impressed with us! Here is a quick low-down, more to follow this week!

On a thrilled personal note I ran a PR and met my goal of 7:55...actually clocked a 7:54:59 (yay!). Wound up, as Timo one of our managers says, "6th in the World". Holy buckets! (Yes it was VERY humid and quite warm, so there was some crashing and burning), yet despite that I feel pleased and happy, especially since I had to withdraw due to injury when The Team was readying for Gilbraltar in 2010.
Meghan set a World Record for 50+ in this distance. Super studette! Congrats Meghan!

We women wound up with Silver Medal as a Team with Meghan as top scorer, followed by me and Amy who came back to life after some serious GI issues! Russian Women were Gold and Japan Bronze. Please see complete individual results and times at: http://www.iau-ultramarathon.org/

USA men were true studs: Michael Wardian and Andy Henshaw as 2nd and 3rd respectively. Matt Woods scored for the third spot giving Team USA men the GOLD!

Many thanks to EVERYONE who helped all the Team USA athletes and all the runners in this passionate adventure.

Warning: I expect my real race report on this to be very long, so please check back when you have some energy and attention for lots of rambling details and photos!

Serious Fun =Table Rock 25k and new experiences in California

2011-07-25T14:13:00.001-04:00

Saturday's bib

Saturday was the 2^nd to the last race of the 2011La Sportiva Mountain Cup Series; Table Rock 25k in Stinson Beach, CA.

I did not get any photos of the "enchanted woods", yet this sketch captures the essence!

The course is a loop which uses the Dipsea Trail among othertrails to usher runners in and out of some of the most magical forests I’veever experienced. Fog from the ocean combined with glowing neon vegetation andvery big trees reminded me of something that might be found in Middle Earth. Ihad a great time following pink ribbons as we were guided across grasslandssmothered with fog before diving back into the thick woods.

The course was generally either up or down, very little flatand very, very fun!

The miles of the 25km seemed to go by very, very fast. (I had fast downhills and tedious, yet steady ups...)I wound up running in2:30:14 and was 6^th woman, 22 overall out of 121 finishers. Full results linked from here: http://www.pctrailruns.com/event.aspx?dtid=9906 This did give me some points for the series, yet after earning 0 at Vail, it isunlikely I will wind up in the top 5.

So be it!

I am grateful for the Series as without participating Iwould not be visiting these amazing trails and expanding my racing to includesome non-ultra distances.

Cynthia Arnold who lives is CO is fast! (She got 2nd on Saturday.) She and I first met a few years ago when we were running the Black Mountain Marathon/ Mt Mitchell Challenge.

Rewind to days before the race....

Six days before this race I ran the World Master’s Athletic Championships Marathon in Sacramento, CA and therefore had some time toadventure in CA! Wanting to keep costs down and new experiences high I spentsome time at Harbin Hot Springs outside of Middletown, CA.

The following few photos are from the Harbin website, as photography (as well as cell phones and alchohol are not permitted on the property.


Harbin's Mainside Pool area. You can't see the varied hot springs or smell the wonderful eucalyptus in this photo!

The temple at Harbin.

This retreat center offered camping, use of a communitykitchen, hot springs, yoga and miles and miles of trails all for $25.00 per 24hours. Except for in the kitchen, eating places and temple, the entire groundswas clothing optional. ‘Nuff said! Now I have added yet anotherperspective to the experience oftrail running!

Coolest TP holder ever sighted at the Calistoga Bike Shop.

I also rented a road bike for a day and romped around upperNapa Valley for 45 miles or so, just by chance finding Velo Vino in St. Helena,CA. This winery is owned by the same folks that created and own Clif Bar. Theymake very tasty wine, with my personal favorite from the ones sampled , Gary’sImprov which is Zinfandel.

John DeGregory is a Clif employee and ultrarunner. John ran Angles Crest 100 this past weekend. Congrats John!

Other touristy activities included a walk early in the morningover Golden Gate Bridge and a run in Muir Woods National Monument.

San Fransisco through 6:30am fog


Same fog...Am I touristy or what?

Signs like this one were next to crisis phones all over the top of the bridge.

Muir Woods. Huge Redwoods, fabulous!

Now I am back home readying to dive into work full-tiltboogie and put long trail runs on the back burner for a couple of months as Iwork towards WC 100km.

World Masters Athetic Championships: Inspired by Many (and a Marathon PR!)

2011-07-17T21:41:00.002-04:00

Goofing around post race at the Expo!

Finish Line of the Marathon Sunday morning

On Thursday night late, I arrived in CA for the World Masters Athletics Championships. These races are heldevery 2 years in many countries across the globe, this year the events tookplace in Sacramento, CA from 7/6-7/17. I came out to run the marathon on 7/17,volunteer and generally check things out.

I choose this marathon as a practice for the 100k in the Netherlands. The timing was right: 9 weeks prior, it is a loop course, flat(like Netherlands) and international in attendance. I figured this would be agood venue to practice pacing, patience, wearing the uniform and generallydoing a reality check of where I am “at”.

On Thursday morning, I reported for my 10:30-3pm volunteerduties. I was assigned hurdle mover and spent hours moving hurdles up and downand to and fro, depending on the event. What a gift I’d been given. I watchedand experienced passion and drive and form emerge from seasoned men and womenwith strong yet aging bodies as they were immersed into competition. These guysand gals are my role models of possibility as I continue to collect birthdaysand continue to seek to satisfy my passions of running, freedom and adventuring!

I am not a track person historically, yet learned alot witnessing the 60-75 Men's 4X 100 heats! Wow! These dudes have legs and speed mine only dream of! Wow, Wow, wow!

Friday was a dayof details, spectating, rest and readying. I went to bed at 9pm after using asharpie to mark some splits on my left forearm. I planned to run a sub 3:05.This number came to me in relation to a downhill marathon I'd run 19 months ago, and on findingthe recommend conversation for a 50k road time of 3:43ish (my last road 50k(2010) conversion wasa 3:04 marathon).Check out the Race Time Equivalent Calculator from Running Times.

The Marathon. 5am, 7/17/2011.

This course was 2 miles looping around Sacramento StateCampus with the balance of the miles sharing 5 loops on the bike/hike pavedpath (same as used for AR 50) to equal 26 miles. The remaining .2 miles tookplace from river to finish line on the campus. Marathon started at 5am.

Iarrived at 4:00 and walked around, had a English muffin w/ Nutella and ½banana and thermos coffee breakfast before hitting the extensiveport-a-pottie lines. 20 minutes of easy warm up, brought me to race start intime to hang out for 5 minutes before the gun. To my delight, I saw Tony wavingto me!

Tony! Thank you for your enthusiasm and support!

Tony isGeorge’s Mom’s brother (George’s uncle) and he has been a guardian angel to mein several west coast races I have run: Sharing assistance, enthusiasm, andfabulous supportive energy! Tony lives in The Bay Area and got up at 3am too inorder to cheer me on.

After saying hello to Scott Dunlap, one of the few otherrunners I was acquainted with, we were off! The first 5 miles were too dark ortree covered to make out my watch, yet at mile 7 I learned I was 5 minutesahead of pace! Perfect! Coach Howard and I discussed as readying for the World 100k,my 1^st half would be 5 minutes faster than 2^nd half.

The miles went fast: flat and moderatelyrolling sections…It was so neat to be out there with all ages and nationalitiesand motivations. I can’t say thank you enough to my fellow runners fromEVERYwhere who cheered me on! I hope most of you felt encouragement from me…thoughtduring the last 3 miles I used hand signals instead of words, as I was feeling the effort!

To tell the honest truth, I didn’t care about place thisrace. I was running for time and to stay within myself. I have vowed not to go“to the depths of the well” again until Netherlands in September. Last time Iwent there was Bear Mountain 50M on May 7^th.

I worked hard at times this morning, yet dipped into thewell for a little while. No well diving today. No dorsal fin. I think dorsalfin was intrigued and fascinated at the prospects of aging fantastically as Iwas!

Kathy Wolski of TN and I swapped places a few times during the run...

Me and 1st tough girl Sally from NZ post race! Yay Masters!

The Polish team (my ethnicity) get points for highest team spirit!

I finished 3:01:30, 4^th woman, 52^ndoverall (less than a minute behind 3^rd place Christine Kennedy, 56,USA, 3:00:48. Sally Gibbs, 48 of New Zealand was 1^st overall in2:52:53, and behind her in 2^ndwas Sara Gigliotti, 37 of USA, 3:00:43.

On the podium with 2nd place F40 Verity Breen, 44, Australia, 3:07:26, silver medalist, Veronica Acuna, bronze of Argentina had to leave moments before the slightly delayed ceremony. It was cool to have the National Anthem played in my honor (1st place age group)

I kept pretty well to my plan, though my first 5-7 milesfaster than planned. It was dark/ie: sun not yet come up or overcast and it was47 minutes in before I could read my watch! Still, great practice for what isto come on 9/10!

Full results here!

Thank you to Tony, the other amazing athletes, volunteersand weather of central CA for providing a really satisfying and neatexperience!

Gear and Fuel:

USATF Nike Team USA uniform from USA 100km team kit,

Bodyglide! (uniform shorts chafe lots)…Yet nothing Bodyglide couldn’t assist with! Yay!

Saucony Tangent 4, Dry Max Mini Crews (yes the feet were andare happy!) As much as I love Montrails for anything, dirt, I am lovin’lightweight road shoes for fast 100% paved courses.

Watch

2 Cliff Shot blocks, 1 Cliff Mocha gel, Gatorade and waterfrom aid stations.

Post race: Clif recovery drink, shower, warm clothes andmeal with Tony!

(Ice bath followed later).

Next up: Several days of adventuring around Central/Northern CA on a budget... camping/hiking/maybe cycling...we'll see!), and Stinson Beach, CA, Ie: Table Rock 25k on 7/23.

Playing for a Week in the Colorado High Country!

2011-07-06T23:23:00.000-04:00

Fellow NC runner (very fast boy) Ryan Woods and I post VHC 2011

The Vail Hill Climb is part of the 2011 La Sportiva MountainCup. It is a 7.5-mile run up a ski slope, starting at 8500’ and climbs to11,000’. I knew when I signed up that I would not be acclimated to the elevationand had little chance to run competitively, yet I had to deal with my workschedule and this race fit into my limited summer vacation days.

The trip turned from “race travel” to vacation when Georgediscovered he could join me and we planned a week-long trip to Colorado.

Atop Lily Mountain...9 hours after leaving Greensboro, NC. It was crazy-windy otherwise we'd have used a timer on the camera to catch both of us with crazy hair!

We flew into Denver on Tuesday morning and immediately droveup to Rocky Mountain National Park, stopping on route to do a short 4-mile hikeon Lily Mountain. Wow! I expected to feel the elevation change and sure enoughdid. My respiratory rate and heart rate elevated immediately and what wouldhave been a charge up a mountain at 3000’, turned into a super-slog as we madeour way to 9500’.

After a stop in Estes Park for supplies we moved into ourcampsite in Loop D of the Moraine Park Campground. We camped simply withwhatever we could get into one very full Mountain Hardwear duffel bag. Many ofour neighbors had lounge chairs, rain/sun canopies, and all sorts of comfycampsite swag. We were perfectly happy with our Sierra Designs Meteor Light carcamping tents, Thermarests, sleeping bags and Primus camp stove.

Over 3 days we pounced on the park and did all we couldrealistically do as 2 folks having just come to the CO high country. Runningtook a back seat during this time-each day I ran at least 30 minutes, yet mylack of adaptation made it tough going.

Wednesday: 12.5 miles. Flattop Mountain, summit 12,324,’ plusa walk into Hollowell Meadows.

George on route to 12,300+ Flat Top Mountain


Top of Flat Top looking down on the lakes...

Even the flowers looked fuzzy to me as I tried to adjust to the elevation!

Full Day One: Lots of snow this day. Gobs of it on thetrails and several snowfields to kick steps across. This is a beautiful part ofthe world! Very slow going, especially on the descent when the top of the snowmelted into runways of slippery slush! I think George and my favorite part ofthis hike was running downhill across the 2 snowfields on our return trip. Itwas gleeful and absolutely a slippery riot!

Full Day Two: Wishing to avoid the post holing and most ofthe snow we chose a tour of the lakes: The Loch, Mills Lake, Lake Haiyaha, Lake DreamLake and Nymph Lake.

Beautiful raging falls!

Our journey took us past Alberta Falls which were raging! CO had over 200”of snow above normal this year.

Washed out bridge on route to Mills Lake. We turned around. Water too rapid to consider a wet crossing....

As noted earlier, we intended to avoid snow this day.Not-gonna-happen! We had a slow, snowy, slippery, step kicking morning as wetraveled a less-used route from Mills Lake to Lake Haiyaha. We made severalwrong turns, yet after awhile I became accustomed to reading the terrain and wewere able to pick our way to our destination. We met 2 neat local women andtook turns assisting each other with route finding. They shared with us thatthe park advised not to do the route we were on (they also advised against FlatTop Mountain which we walked the day before).

Lake Haiyaha, a beautiful spot...well worth the post holing and navigational challenge!

George and I continued our loop against the advisement ofthese 2, figuring if things got too gnarly, we could always backtrack. Noworries, we got spooked in one section and bushwhacked off trail for 200’ toavoid a steep snow traverse…yet soon we arrived at the hyper activeness ofDream Lake. Approaching from the other side, it is an easy 1.1-mile walk fromthe nearest trail head, and there was a multitude of folks to prove it! Weactually decided to run the remaining 2 miles back to the car in order to tryto avoid some of the gobs of slow walkers. (Nothing wrong with walking slow-Iwill celebrate every person gifted with mobility who gets off the pavement andonto a trail…no matter how slowly they may move!)

Dream Lake...beautiful mountains, many people!

That afternoon we drove parts of Trail Ridge Road andwatched the park video at the Glacier Meadow Visitor Center as we tried to stayout of the powerful cycling thunderstorms.

Looking back as we left treeline heading up Twin Sisters...

Next day was a 7.4 round trip walk up Twin Sisters. Theelevation was 11,400+, yet there was no snow and even a couple days walkingaround up high took the edge off of elevation hyper-heart rate.

George at the top of the hike.

After a quick trip back to Estes Park for laundry andshowers we went to Boulder to meet up with friends for a delightful evening ofdrinks and supper at their neighborhood low-key swimming pool. George and Iboth used to work with Brady Robinson at NCOBS (North Carolina Outward Bound School). Because Brady is now ExecutiveDirector of The Access Fund and George is ED of National Committee for the New River they have future developed their professional and personal relationship.Hanging out with Brandy, Lucinda and Tessa and their kitty EB were a realtreat! We slept in Brandy’s home office with a purring EB crammed between us!

The Vail Hill Climb was awesome! My performance, not soawesome. Spending the last few days hiking around the mountains helped getacclimated, yet not nearly enough. So it was with no great surprise that myeventual female in the event was (I think) 30^th! My muscles beggedto go faster –yet my heart rate would not cooperate. Still, I loved tryingsomething totally new. At only 7.5 miles this is was a hyper-short event.

Each time I sped up, I got lightheaded. I tried powerwalking the steeps to see if that would help. Nah. So I made running motions asI slogged up the mountain…and LOVED every bit of the experience! I stilledworked as hard as I could, yet to my surprise didn’t get too disappointed withmy lack of performance. After all, if I can’t breathe, I cannot run!

George and I on top. He hiked up top in the snow while I ran...

I expected it would take around 1:30, yet I finished in 1:14plus some seconds. I was disappointed only for a few minutes that I did not runfaster. If I could have taken off 8 minutes that’d have made a huge difference.Yet reality is reality…I struggled and that is that!

Still, I got to finally meet Anita Ortiz and see Ryan Woodswho lives near George and I in NC. He ran well, yet I think he too was affectedby the elevation and earned a 5^th place. Last week he ran CranmoreHill Climb and was name the US Mountain Running Team! Go Ryan, go!

Anita and I post run...she is a toughie...ran WS 100 last weekend and romped up this climb with some sort of injury...though you'd never know it from her attitude and time! (Her 2 daughters ROCKED the course!)

George, Debbie, me and Rob!

We rounded out our grand Colorado adventure by meeting upwith my cousin Debbie- who I hadn’t seen in 20 years! George and I stayed withDebbie, her husband Rob and 2 awesome labs. We shared lots of stories, wine andgood food before George and I finally accepted that we needed at least 4 hoursof sleep before leaving at 4:45am for the airport! A very, very fun time!

This trip reminded me of the simplicity and joy of campingand hiking and it was a great adventure with George and a fabulous mental breakfrom running and training.

Mom is coming to NC tomorrow for a long weekend. Next week Iam off to CA for the World Master’s Marathon in Sacramento (volunteering for 2days and running on 7/17 as a pacing practice for World 100k in September...) and will remain out there camping and low-keyadventuring until after the Table Rock 25k at Stinson Beach on 7/23.

Chattanooga Mountains Stage Race 6/17-6/19/2011

2011-06-20T14:18:00.002-04:00

Fun in the creek: mile point 21.5,day 2

This post could have 2 subtitles, and I am not sure which I like better: A week's vacation in less than 3 days, or Bruise & Blood = Blessing in Disguise.

(Yet more on that later...)

The Chattanooga Mountains Stage Race is 60 trail miles divided over 3 days and 3 mountains all less thana 30 minute drive from downtown Chattanooga, TN.

Never having run a stage racebefore, and not having done much homework about this event, I did not leaveThursday after work with much of a plan. I had a duffel of running clothes,gear, and shoes, some groceries and a room reserved at Chattanooga’s brand newhostel, The Crash Pad.

Cool sign welcoming adventures.

Newly open, this hostel features "green" and sustainable building and an environmentally and socially responsible attitude and practices.

I choose to try out the hostelas I didn’t look forward to spending lots of hours alone in a campsite or motelroom after running for a few hours in the morning. I figured with my own sleepingroom at The Crash Pad, I’d have privacy and I looked forward to getting to knowsome of the other runners as the lodging was filled this weekend with onlyrunners and supporters of the races. Indeed, this proved to be an excellentplace to stay. That evening I met Joe, Dan, Ted, Wendy and many others. Duringthe weekend I enjoyed several conversations with Wendy Grant Oates who is a runner,yet volunteered like crazy all weekend long this time around.

Day 1, Raccoon Mountain, 18miles

This course circumnavigatesTennessee Valley water storage facility on Raccoon Mountain wavy, single track mountain biketrails. It is not a technical course, but rather packed dirt, bankedswitchbacks and well drained trails. Part of the course is so very squiggly itis called The Intestines and I couldsee runners on all sides traveling in all directions. I thought from above itprobably looked like a choreographed dance!

At race start runners were askedto seed ourselves appropriately as we had only about 100 yards before going tosingle track. I got near the front of the pack and went into the trail with25-30 guys and gals ahead of me. I had no desire to start the day off sprintingso I wound up being part of a running chain for a mile or so. This kind ofrunning was not my style so I eventually worked around several folks and founda bit more freedom to do my own pace.

Aaron Saft and Dan Mueller (eventual winner of each stage and overall) run on the typical trail of this stage. Photo courtesy of Rock Creek

Several of us switched placesyet were holding a solid steady pace until I tripped around mile 7ish andfigured I should be a bit more conservative. I think Dorsal Fin got prematurelyactive and talked me back into picking up the pace and I did.

Without warning, a mile or solater, I bit the dust hard. No warning, no reason. I landed right knee on theground, right elbow on a rock. I cried out in surprise and pain. Two runners justahead of me came back to offer assistance: John from Mississippi and anotherkind man whose name I do not recall. I did not know if I was hurt or not. Ifeared since I landed on the bruise from Rothrock I did some real damage. Icried a little and tried not to hyperventilate as I got up and tried to jog .I couldn’t jog and hyperventilate at the same time, so jogging won out and soonas was running slowly the ups and flats and limping the downs. By the time Iarrived at the 3^rd aid station at mile 13ish, I’d found a truly conservativerunning rhythm and was enjoying the run again, just being extra careful tocontinue to land on my feet!

Top of Raccoon Mountain looking east to Chattanooga. Photo courtesy of Rock Creek.

I finished stage 1 in 2:30:31,totally surprised to find that I was first woman. Natalie Sims, who I passed inthe early miles was in minutes later and Leslie Becht just minutes after that.I hoped my knee would let me continue to run as I was looking forward to racingwith these 2!

Complete results for all stages and final here.http://fiveman.com/overall.txt

Finish line activitiesabounded. There was massage: 10 minutes for $5, a great deal!, Ice baths ingarbage cans filled with ice and water, medic tent, food, music and generalmerriment. We learned North Shore Yoga in town was offering a specialyoga/stretch class for $5 to runners each afternoon at 3pm.

Talented massage therapist Christian worked like crazy on many runners after each stage. Her work was an important element of me feeling good this weekend. Reach Christian Stegall at 423-504-3011. She does good work!

Clothing/gear/shoes:

Rouge Racers, Drymaxlightweight trail socks, pacer advance short, moving comfort sports bra, wickedlite tank top, Nathan Quickdraw Plus bottle.

Fuel: 1 bottle lemon-lime ClifShot drink mix, 2 margarita shot blocks, 1 bottle Heed, 7 peanut m&ms. Postrun fuel: water, Clif Builders Bar, followed by regular food an hour later.

After leaving race site, Ispent the rest of the day going to yoga, hanging around The Crash Pad, icingmy knee, napping, eating, and later inthe evening more hanging out as the Crash Pad hosted a short gathering eachnight for all runners. Bed by 10pm.


Kitchen of The Crash Pad. Notice the concrete floors, expertly crafted counter made of reclaimed wood!

Race director Randy Whorton (in orange) addresses his runners during Friday evenings gathering at TCP.

Day 2, Lookout Mountain, 22miles

Fellow hostel residentEd Lent and I carpooled over to race central. The adventure started early as mylittle Toyota Echo carefully navigated the big ruts and potholes which led downhillto the parking area of Lula Lake reserve. If the drive in was any indication,this course promised to have some good climbing and technical sections!

The general layout of thiscourse: 5ish mile loop, run out, anotherloop, run back and repeat the 1^st loop in the opposite direction.The race started on a gravel road downhill and runners quickly spread outbefore entering steep single track about a mile in. The loop varied withclimbing and descending, double track ridge running, single weedy trail, andenough rocks to keep things interesting.

I don’t remember much about therest of the course, only that I was thrilled the leg was working! There wasmore climbing and descending and somewhere out there, even while being careful,I relaxed enough to experience the freedom of flight. I just love to run! I didfall, just enough to get dirtier-not to draw blood or do any damage, thankfully!

After passing the last aidstation and entering into the last loop I thought I heard people cheer forNatalie. If that was the case I had less than a minute on her and didn’t wantto loose my position. So I took more risks and ran faster and nothing badhappened! Yay! Later I learned that wasn’t Natalie I thought I heard after all,yet the thought pushed me to finish in 2:56:44. I was tickled to be feeling good!

Ed chillin' post stage 2

While waiting for massages,Natalie and I talked and I shared with her that I was planning to go to yogaand then try to find the place my sister used to live near Manning Street. Shetold me she used to live in that part of town. When I asked how long ago, sheresponded, “Thirteen years ago.” Then her eyes widened, she put her hand on myshoulder and said, “You are Cheryl’s twin, I see the resemblance now.” Go here for a post I wrote a year or so ago about Cheryl.

Natalie used to live on the streetjust above Cheryl and they were fond of each other as neighbors. Natalieremembered Cheryl’s kitty Rudy. Matt, Natalie’s husband whom she was dating atthe time also knew Cheryl. She and I talked for several minutes and I feltgifted to have Natalie in conversation about Cheryl. This connection andremembering was an important and deep part of the weekend. In a wordless way, Ifelt part of me had come back home for a little while.

The post race recoveryactivities repeated the day before. Clothing, shoes, and gear the same,except Iwore a new Mountain Hardwear jersey the Malina Tank.

After yoga I walked over tothe neighborhood Cheryl and Natalie lived in, yet a thunderstorm rolling invery quickly drove me to run-in flip flops a mile back to my car. Returning to the neighborhood in the car, I stilldidn’t find as the driving rain and electrical storm was in full force andproved to be too distracting for house hunting.

Another mellow, social nightat The Crash Pad: food, wine, companionship, brief runner gathering watching aslide show of the days events, knee icing and bed by 10pm.

Day 3, Signal Mountain, 20miles.

This is the stage I’d heardthe most about with such words as nasty, killer, slick, breathtaking, gnarly, andhorrendous used to describe it. In honor of the reputation I switched toMountain Masochist for footwear this day. This run also had much more of aback country, wild feel than the others.

Aid station view...courtesy of Rock Creek

This indeed was a veryslippery and technical run. Down up, repeat! The storms the night before blewdown many trees on the previously cleared trail and left everything absolutelysoaked. I even decided to run with just a sports bra (an infrequent thing forme during a trail run) as I knew everything would be wet from sweat orrainwater in minutes.

I moved very cautiously through the wet rocks this day anddid not fall on the trail, but rather took a turn at going down on my butt onone of the slimy swinging bridges. I had to laugh it turned out I shared thefall with another runner who plopped down just beside me. He made a quickerrecovery and dashed ahead. I moved carefully the rest of the way across.

Despite having to be so very careful, I had a wonderful time out there this day. It was beautiful andrich with the diversity of a healthy eastern forest. At one point I quipped outloud that I was glad we didn’t have to name all the plants out there into orderto be official finishers. The runner just behind me agreed. Yet just for funduring the slog out of the Tennessee River Gorge I wondered if I could name atleast ten. As it turned out that took only a few minutes: Eastern Hemlock,Mountain Laurel, Maple, Sourwood, Sassafras, Christmas Fern, wood violet, PoisonIvy, Virginia Creeper, Tulip Poplar and so on!

Again, the miles proceeded quickly. I was told Sarah Woernerwas wayyyy ahead, I could only feel pleased for her. Sarah is young, toughspeedster who wins events from 5k to 100 mile trail races in the Southeast. Before race start I invited Sarah to New RiverTrail 50k with a comp entry and I dohope she will come. I was not in a spotto race Sarah, yet pleased to be focused at this time only on staying on myfeet, staying happy and getting to the finish line as close to Sarah as Icould!

Finishing Stage 3 on Sunday morning

I did finish in 2nd, about 6:30 behind Sarah and earned 1^stplace in the overall stage race with a total time of 9:02:07.


Annette, Sara Woerner and Natalie after Stage 3.

Sharing an ice bath after stage 3.

Stage Race (60 mile) Top 3 results:

Mens:

Dan Mueller, 25, 6:58:59 (race record)

David Workman, 40, 7:36:09

Daniel Hamilton, 23, 7:46:28

Womens:

Annette Bednosky, 44, 9:02:07

Natalie Sims, 37, 9:29:36

Leslie Becht, 27, 10:19:24

Feeling really tall at the podium!

This weekend in Chattanooga felt like a week’s vacation tome! The Crash Pad was just what I was looking for in clean, quiet, adventurous accommodation.$5.00 yoga, $5.00 massage were great. I really appreciated meeting Natalie andWendy and so many other fine folks and runners.

Of course the best part was getting to run each morning at8am! The fall I took on day 1, I believe may have been a “blessing in disguise”.I was forced to slow down and be cautious the last 12 miles of that day. Ithink the lack of Dorsal Fin for theremainder of day 1 and much of day 2 helped me have legs so I could reallyappreciate the morning at Signal Mountain on day 3. Thank you to the race directors, all the volunteers, kindred spirits in running, fine folks at The Crash Pad for this wonderful life-filled weekend!

Staying Conservative at Rothrock Challenge 30k June 4, 2011

2011-06-05T20:25:00.004-04:00

Entering the Longberger Trail at mile .75 of Rothrock Trail Challenge 30k, 6/4/2011

As noted in my last post, my clear goals going into Rothrock 30k were:

Not re-injure my healing knee by falling on it. (Falling hard directly on my left knee may mean out of the running (even though being "in the running" is not yet official... for World 100k-not yet certain-but I am too close to take risks!)
Acquire points for the LaSportiva Mountain Cup
Be recovered and ready to train by 6/7.

Strategies to achieve these included:

Give Dorsal Fin a day off (ie: not race)
Be smart and efficient with fueling, aid and running/hiking transitions
Remind myself that to race would be to be greedy and in the past, greediness has led to bad things (injury)

I’d heard that Rothrock was an exceedingly technicalcourse-Jen, one of the race directors, when I met her after Bear Mountain50M last month compared it to BearMountain-just shorter. Now after running it, I agree-a junior Bear Mountain 50Mand baby Massanutten 100 (without dirt roads).

The course was fabulous and technical and I want to returnwhen I am not running skittish as to fully appreciate the rockiness of thepossibilities here! Yet I get ahead of myself…

Crazies...how cool is that?

But...do note that the event directors do not recognize participants as runners, yet as Registered Crazies!

I left Jefferson, NC at 2:20pm on Thursday. This was a ½day for students in Ashe County Schools and faculty were permitted to leaveafter students vacated the building. I drove for 6.5 hours (would have beenless if there was not a car fire and a 2-lane closure on I-77 North that I gotstuck in), and wound up inHancock, MD for the night. After staying at a 39.99 Super 8 which I recommendonly to those who like little mice and lots of ants in their rooms, I ran for alittle while on the Western Maryland Rail Trail and C&O towpath beforecontinuing the 2.5 hour drive to State College, PA.

Western Maryland Rail Trail...beautiful with tons of community support...C&O towpath just seconds away!

Friday afternoon I drove out to Rothrock State Forest anddid a little scouting of the markings and terrain. Marked with orange flags andarrows.Check! Rocky.Check! Rooty. Check! Swampy and wet. Check! The makings fora fine 19 mile adventure.

Race morning, fueled on coffee, English muffin and banana Idrove the 18 minutes from my motel to race start. I could have camped closerfor free-yet I do so enjoy the convenience of having electricity, wi-fi and aneasy way to make coffee. Ten years ago I would not have been caught deadwasting 50 bucks on a motel room..and perhaps in another few years I’ll thinkthe same way, yet for now, I enjoyed watching race videos on wi fi, a warmshower, cup of cocoa and mattress before sleeping on Friday evening!

The race started at 8:05 am. Despite my commitment to notrace, I placed myself near the front –about 25 people back knowing that after.75 mile or so we’d go to single track and I wanted to be able to run as muchas possible w/o being in a pack. And off we went.

I have little specific memory of the whole event. I rancarefully and with lots of caution. Running this way is not as fun as beingcarefree and racing-actually it was quite stressful for the first 12 miles orso until I got used to the trail and my self-prescribed approach for the day.Then after relaxing, I found the idea of just running and not racing, quite funand freeing! The eventual 4^th place girl and 6^th placegirl and I exchanged places several times.

I do remember getting Gatorade at AS #2 and making themistake of not tasting it…I feel badly for those who came after me as I think Iwas given all the Gatorade sugar and little water. I sipped forcarbohydrate,yet wound up tossing most of the fluidly syrup after a mile or so.A great reminder to sample what I am taking before committing to it.Fortunately going w/o fluid for an hour did no harm this day.

This day I ran strong ups-I didn’t have worries of fallingand taking a digger on my left knee. I ran and timidly made my way down therocky parts and across the mucky/rocky flats…though blessedly, experience ofthe day gave confidence and the descents got more fun and less timid as hour 3approached!

I am sure the area is beautiful. I could sense it though myother senses, yet my sight was glued to the ground and rocks in front and /orunder me.

Thankfully, only a tiny flesh wound as a souvenir!

With a mile or so left to go and girl #4 within sight…BAM! Ifell. Dork! I was daydreaming. Dork! It wasn’t a bad fall or even on my leftknee, yet it shook me up enough that I gave up my secret hope of catching girl#4. The little digger kept me honest and I finished 5^th woman,3:40:53, 29 minutes behind 2010 and 2011 winner Meira Minard, 37 of StateCollege, PA and 57 seconds behind 4^th place Caitlin Strahota, 25, ofWellsboro,PA. Ashley Moyer, 23 of Oley, PA was 2^nd in 3:21:58 andAlison Bryant, 32 of Elkin, NC, 3^rd, bettering her 3rd place timefrom last year by over 16 minutes to run in 3:29:37.

Jason and Alison..both tough cookies who run with LaSportiva, rockin for 3rd place and living in NC!

On the men’s side, State College’s Jacob Loverich was 1^st:2:37:34, Matthew Byrne 2^nd: 2:40:05 and Jason Bryant rounded up top3 with 2:45:27. The first masters was Allen Evans, 47 of Beaver Dams, NY in2:58:08.

There were 299 finishers all together! Full results here.

3rd place Jason Bryant from NC...Refueling pondside??? Oh you make us laugh fast guy!


Byron Powell, Alison Bryant, Jason Bryant and Me after 3 of the 4 of us jumped in the pond!

Massage practitioner John and I after a great post race therapy! The school he works for: Integrative Bodywork Therapeutic Massage gave complimentary massages for runners. If you live in the area, please contact these folks: www.ibsmt.com or 814-234-4700. Icing on the cake and fuel for the 9 hour car ride! Thank you John!

The finish line area was a celebration of fun, food andcamaraderie. Great weather made for a very fun post-race party! Running, rocks, great peeps, massage, food, beer, no bugs, what could be better?

Post-race massage and playing bartender as we waited for the froth to subdue...

This was a fun and excellently executed event! I only earned 11 points towards the series standings...yet life is life and body is body and I am happy for what I experienced!

I have never felt "old" during ultras...yet must admit, these shorter races running against (or like today, between) much younger women have reminded me that a 20 mile run and 50 miler are in seriously different categories! So be it. I am not getting younger, yet am eagerly learning and participating as I unfold the story of this lifetime!

Shoes, Clothing and Fuel (from the ground up)
Shoes: Montrail Mountain Masochists, men size 9
Socks: DryMax Trail
Shorts: Mtn Hardwear Pacer Advance Short (style from 2010)
Bra: Patagonia sports top
Tank: Mountain Hardwear wicked lite tank (uniform 2010)
Nathan Quickdraw Plus waterbottle
Carried and ate 1 bottle Clif Shot drink, 6 margarita shot blocks
From aid stations: 1/4 bottle gatoraide syrup, 1.5 bottle h20, 2 PB&J squares..
Post race: 1 12oz beer, 2 slices cheese pizza!

Next up (if the universe is willing!) Chattanooga Stage Races 6/17-619!

Waiting

2011-05-30T09:52:00.002-04:00


49 bottles of fruit/veggie wine: blackberry, blackberry "port style", zucchini and raspberry...all grown and picked in Ashe County!

It occurred to me early this morning as I reflected on thispast weekend, the 2 of the high points of the weekend had much in common. Youmay ask what does bottling 49 bottles of wine have to do with running a 10k afterrecovering from a bashed knee?

Yep, patience.

Those of you who have been injured can relate to the often tortuousfeeling of letting time do it’s magic You have to wait, all the while doing what you need to do to facilitatehealing, try to stay fit and not aggravate the area any more than necessary.

This week I eased back into running starting with 15 minutesearlier this week and ran a brand new local 10k this past Saturday: West Jefferson 5k/10k. Results here. On Sundayafternoon I finally got to bottle wine started last July! Wine making with all itsracking and re-racking and sanitizing can be tedious and requires much waiting.

The garlic wine wasn't quite ready...still fermenting...so back into airlocked containers it had to go...(By the way, this will be used for cooking, rather than sipping. Even George and I aren't that hardcore!)

A group of local running buddies and new acquaintances. I ran a 37:37, yet it was a 5.6+ mile route, not a 10k!

Now that I am back to running and the wine is in thebottles, true tests of self control lie ahead.

Can George and I be patient enough to let all (ok-at leastmost) of that wine age appropriately so it becomes really special, or will webe greedy and dip into the stores before the flavors and body have had a chanceto mature?

Can I avoid being greedy by doing too much too soon and exercise patience and be conservative as my body continues to heal and as I getback into speed work and ultimately run in the Rothrock Challenge next weekend?I’d say the answer to the 2^nd question is:

Yes!

Rothrock Challenge is part of the La Sportiva Mountain Cup,a series I am participating in this year. I don’t have to run well, justparticipate and not get hurt and perhaps I’ll be strong again for remaining 2series races I plan on later this summer: Vail Hill Climb 7/3 and Table Rock25k on 7/23.

We'll just see how George and I do with the answer to the 1st question!

Training through bruising: Post race North Face Bear Mtn 50 Mile Run 2011

2011-05-15T19:40:00.002-04:00

Mile 12ish (just prior to AS #2) Bear Mtn 50 Mile 2011 (5/7/2011) Photo from The North Face.

As noted in my last post, I had a clumsy bit during NorthFace Bear Mountain 50 Mile Run in New York last weekend on Saturday 5/7/2011. X-rays and a quality physical examshowed no huge damage, yet 8 days later, I am still plagued by lingeringinflammation, pain, reduced range of motion in my Left knee, and as a result amnot running until more healing occurs.

A year or two ago, I would have tried to ignore this and notadjusted racing plans…Yet this week I pulled out of Scienic Trail Marathon inChattanooga that is on 5/21. So maybe instead of driving and racing I can make up for the work I couldn’t kneel to do in mygardens this past weekend!

Sooo when you beat yourself up and can’t follow your plans…you get creative!

I having been working with Coach Howard Nippert for the pastalmost 1.5 years to assist me with my training. Assigned means what he set forme before bruising fall. When I started this week I limped each time I bent myknee, yet things are looking up! This is a recovery, not training, week!Reality notes what I did or plan to do!

I have adjusted my food intake just a little…nosugar/creamer in morning coffee and a serving less wine each day this week…Andthankfully, sanity is thus far, prevailing!

day	Assigned	Reality
Sun 5/8	off	Walk w/ Mom 4 miles slow on Mother’s Day
Mon 5/9	Cross Train	Walk 3.8 miles early am (plus airport miles) before flying back to NC
Tues 5/10	30 min run 40 min walk	½ mile swim, pool run for 10 minutes, 30 minutes flat walk
Wed 5/11	45 min run	45 min elliptical
Thurs 5/12	XT (cross train)	4.7 mile walk, flat
Fri 5/13	20 min run, 5X1 min w/ 1 min rec, 20 min w/d	Same yet done on elliptical at intensity 11.
Sat 5/14	40 min run	45 minute elliptical intensity 11
Sun 5/15	75 minute run	75 minute elliptical, 11
Mon 5/16	40 minute run	Planned 40 minute elliptical , ½ mile breaststroke and core

I'll adjust this coming weeks training in a like fashion with hopes to being back hiking/running on Saturday 5/21...Body will dictate, passion and enthusiasm will be adjusted!

How to you stay sane/ preserve fitness with a little setback such as this???? I am most curious! Please share!

North Face Bear Mountain 50-Mile Run 2011

2011-05-10T22:40:00.001-04:00

Top 3 Woman NF 50 Mile Bear Mountain 2011!

I have been curious about the North Face Endurance Challenges for a few years. Hundreds of runners come from all over the USA and other countries toparticipate in the 5 trail running festivals, which include a 50mile and 5races of shorter distances. In 2011 a road distance has been added too).

Last fall,after Jesse Malman, Montrail’s Team coordinator encouraged team members toparticipate in races put on by “the competition” in order to get Montrailrunners to win or finish high at La Sportiva or North Face or Salomon, etc….events, I knew I wanted to run a NF Endurance Challenge some time in 2011.

With Mother’s Day being the same weekend and the race beingheld only 3 hours from my Mom’s house, signing up for the NF Bear Mountain 50Mile Run was a quick choice.

Ten days before race, I unexpectedly wound up in theEmergency Room after a silly mishap moving furniture at work left me with avery bloody and swollen right shin and badly bruised upper patella tendon on myleft quadriceps. It wasn’t until the Wednesday before the race that I purchasedmy plane ticket and made a car reservation, by then my injuries were well onthe way to healing and I just needed to take care not to fall directly on thosebody parts as I ran on 5/7.

Nikki Kimball and I had been in email contact and I waslooking forward to seeing her and I hoped we run at least some of the earlymiles together. I always appreciate trail time with other kindred-spiritedtrail women!

My non-stop flight left Charlotte at 11:10am on Friday andarrived on time at Kennedy airport 2 hours later. A quick train ride to Hertzrental had me on the road towards upstate NY by 3pm. Though there were somebumper-to-bumper sections, I made if out of NYC without really getting stuck inthe early throes of Friday rush hour. By 4:30 I checked into

My quiet room was the last from the right...(By far the lowest rate in the area), yet excellent qualify, cuteness and cleanliness. I felt at home and that I could rest: Yay!

Bear MountainBridge Motel and was soon off to find the parking area I would drive to at 3amand to go for a short run on the course.

I ran 15 minutes out and 15 minutes back on the course.Until this time I thought I would wear Montrail’s Rouge Racers for this run.Yet if this taste of the course was a reflection of the overall technicalityand rockiness, I knew Mountain Masochists would be the shoe of choice as theyoffer more protection and for me would be a better fit for the stones,boulders, scree and mud. By this time the next day, I would be extremelygrateful for the forethought to bring both models! This short taste on thecourse promised fun and tricky footing.

Although race venue Bear Mountain State Park is less than 60miles from NYC it is surrounded by tiny towns and instead of finding asupermarket for the nights meal I made due with a can of Chunky Chicken NoodleSoup, part of a bagel and some red wine purchased from the Mobil gas stationacross the street from my motel. After fiddling with alarm clock and cell phonealarm I was asleep by 9:45pm. Then the alarm went off! Ooops! Somehow I’d setmy back up alarm for 12:00 am and woke fast, yet quickly fixed the situationand settled into a restless half sleep until 2:50am.

While hanging around the festival area and pinning on my biband readying my water bottle finish line gear, I inadvertently sat next toBrian Hart. He and I worked together at North Carolina Outward Bound many yearsago. Brian has run other ultras and lives in Ohio with his wife Jane (who alsoinstructed at Outward Bound) and their 3 young children. Jack Pilla was theretoo and it was fun to chat as the neon clock counted down.

With 3 minutes left to go before the 5am start I gottogether with Nikki and she introduced me to Deb Livingston. I have read aboutDeb and seen her performance times for years and it was nice to finally put aname with a face. Then…we were Off!

In my post race reflection and ramblings, I have dividedthis course into 4 sections:

1) the social tunnel of darkness, 2) treasure-hunting, 3) reallyrunnable, 4) if this doesn’t end soon I will cry.

Part I: Social Tunnel of Darkness

The first 3.9miles started out in the blackness of pre-dawn. Nikki and I ran with oneanother talking the about running, performance pressure, population control andsharing fun stories. The course was mostly uphill and only a little technicalas we neared Anthony Wayne AS #1 & #7 3.9 miles in. I knew that Nikki wouldpull ahead on the next technical section and she assured me her dad Bill wouldbe willing to take my headlamp and hold it to the end of the race. She wentahead and I settled into a solitary rhythm being passed every now and then, yet mostly outthere alone. I came to New York to run a race, not just to jog through thewoods on training run-yet I had the sense to stay in control and find my flow.

As promised, Bill generously took my headlamp as I passedthrough AS 2 filling my water bottle and grabbing a gel pack. AS #2 to AS #3was unremarkable to me, though I did get stumped 1x for direction and spendalmost a minute locating the trail. I ran back and forth with 2 guys fromBrazil and traded places 2x with a fast girl with a long dark ponytail. Ipassed her just before the 3^rd aid station were I gathered some moreGU brew and some PB&J.

Part II: The Treasure Hunt

This next part of the course between AS#3 and #5 was myfavorite. Lots of rocky ups and downs. The trail was not a clear trail, butrather a swampy, rooty, leafy route through the eastern forest marked justenough with tree paint and orange tape. It was a game to identify the directionof the route, decide on the best path (or decipher the trail) and at the sametime keeping eyes on the ground as not to take too many diggers. I metLuey(perhaps Louis?) who lives in NYC and he helpfully assisted me as he gave me a hand getting back on myfeet after a stumble and dive onto the trail. I landed on my forearms and leftbreast. Ouch, yet okay.

When not routing us through wet forests, this part of thecourse took us over rocky slabs with amazing views of the area. With Luey and Iworking together we easily made our way from orange tape to orange tape withoutany hesitation. I enjoyed his companionship.

With so much concentration on route required, time went fastand before I knew it, we were at AS #4 and I was stuffing brownies into mymouth as awesome volunteers helped fill my bottle. Nikki was just leaving theAS as I came in and it wasn’t long before we were together on the trail. Wetalked and ran together a bit as we ran along, yet it was clear that she wasgoing through a bit of a rough patch and she acknowledged so. After a mile orso together she stepped to the side to usher me by and I sincerely wished herwell, hoping her ipod music would help her back to strength.

Part III: Really Runnable.

To be honest, I found the next 20 miles to be a bit surreal.For me there was less plodding and more running as the terrain and elevationgenerally lent itself to the later. I felt quite good during most and enjoyed catching up with the 50krunners as our routes rejoined somewhere around mile 36ish. I ran and drank andenjoyed the trail and cursed the black flies and appreciated Jack Pilla as weran together on and off. He was having some foot issues and earlier had gottentrail confused and was off course for a while. That explained us runningtogether as Jack is a tough 52-year-old fastie and if he had a better day wouldhave finished at least 40 minutes ahead.

At mile 40, the 50-mile course went again through AnthonyWayne and this time it was AS #7. I was working hard now and with just 10 milesremaining, in serious “I do not want to be passed-by-a-girl-or-a-guy” racemode. I barely nodded to Nikki’s dad Bill –even though I desperately wanted toknow if she was okay…yet I was in energy focus and conservation mode and didnot engage. He is such a nice man and really hope I didn’t come across as rudeto him.

I had no clue where I was in place or in relation to anyother women. I just knew at this point I came to New York to race and do mybest and to be honest; I really wanted to win in my home state and to bewearing Montrail’s jersey on the podium.

And then I fell. At mile 42ish. Running up hill. Tears cameto my eyes and I moaned aloud (thankfully no one else was around). I rousedmyself and limped and ran and practiced compartmentalizing, “this did not justhappen.” “You are not hurt, only a knee-egg”. “I will admit at the end of 50miles that I fell, yet as long as I can move, not before then!” A big knotdeveloped on my inner knee, so much so that my legs banged together from theinflammation. I was uncomfortable, sore all over and completely focused on “gittingit done”. Jack and I back and forthed some more and I was VERY grateful for hispresence. I’d like to think we helped each other through a few tough miles.

IV. If thisdoesn’t end soon I will cry.

With about a mile left to go I just wanted to cry. I wassore and my knee hurt and I was scared of being passed, scared I hurt myself,grateful as can be for the great day (excluding the fall) of running. This wasno fun anymore. Just work. Just seeing IT through. The last mile or so of ourcourse shared the course with the marathon relay and though I did my best toget out of the way of the faster runners, I likely didn’t do such a good joband I thank them belatedly for putting up with me clunking down the trail.

…Then the finish line festival tents came into view and Iwas running toward the finish area and across the line. Wow! I think I cried alittle and I was thrilled and relieved: 9:09:29…I think it is a CR!

After finishing I walked around, immersed myself in a fulllower body ice bath for 5 minutes, changed clothes, drank a beer and atechicken soup. I kept an eye out for Nikki. By now I had understood she washaving a seriously tough day and I waited at the finish line as she crossed in9:36:50, shaken and drained. Her North Face peeps had first contact with her,yet as she shared (without a trace of self pity) the mystery of her not beingable to eat and loosing all fluid and nutrition for over 25 miles. I couldreally empathize with the vulnerability one can feel when a bad day come out ofnowhere with no explanation.

Third place for the women was Sophie Limoges from easternCanada in 9:48:46.

On the men’s side, Jordan McDougal, 23 won with 7:27:53.North Faces’ Leigh Schmitt took a strong 2^nd with 7:42:19, followedclosely by Ben Nephew, 7:43:23. Jack Pilla, 52 (I think) finished 9^thoverall and way faster than any guy or girl in his age group, even after anot-very-great-day with 9:08:57!

I was happy to see later that my former NCOBS co-worker alsoofficially finished despite training limitations of a big job and raising 3children. Yay Brian!!! (Hi Jane!).

While milling around the finish line festival, I metJennifer Flemming: she was 4^th in the 50k and chilling out while herfriend finished up the 50 mile course. Jennifer is race director for theRothrock Challenge, which is June 4^th near State College, PA. I amregistered for that race as it is part of the LaSportiva Mountain Cup thisyear. She assures me the technicality of her course matches that of this one.

As I am ready to post this babbling I am back home onTuesday evening. I worked this morning and this afternoon visited an orthopedicto check out my ever swelling and growing green knee and lower quad. (I gotworried when getting in and out of our Tacoma and using the clutch became most difficult…) After a thorough exam and 3 x-rays, it is likely I am simply badlybruised and am dealing with substantial local inflammation and swelling toofrom DOMS (delayed onset muscle soreness) and will need to be patient: do morepool running. Not race in 12 days in Chattanooga and take good care!

Clothing/Gear//Fuel I carried:

(Bottom to top): Montrail Mountain Masochist (men size 9),Dry Max mid weight trail socks (on this course…amazing!: only 1 blister!),Zenzah calf sleeves, Mountain Hardwear pacer advance shorts, Patagonia SportsBra, Mountain Hard wear race jersey, Patagonia glove liners, Nathan 10kwaist pack , Quick draw Plus water bottle and Clif Margarita shot blocks X2plus a few gels in drop bags. In my pockets I carried Imodium and toilet paperand ibuprofen (did not use).

Fueling: If I remember correctly…I used Nuun in my waterbottle through AS # 2 and afterwards, alternated w/ GU brew and water;equivalent of 1.5 Pb&J sandwiches, 2 AS gels, electrolytes, 5 brownie bitesand 1.5 tubes of Clif Margarita shot blocks and 2 Clif gels…

Glissading through the Mud: The inagural Mayland Toxic Trail Races 2011

2011-04-18T09:25:00.002-04:00

Sooo...this wasn't really the course, yet imagine rivers of moving water and mud on a single track trail...

Can you say fun??? Muddy? Hilarious? Adventures in shinny mica?

Running the inaugural Mayland Toxic Trail 15k (also offereda 5k) on 4/16/2011 in Spruce Pine, NC was one of the most hideously fun, wetand slippery-SLOPPY courses I have so far experienced! I spent many minutes laughing so hardto myself that amusement probably got in the way of performance!

Truth be told, the Southern Appalachian Mountainsreceived all sorts of rainfall and flooded rivers Friday night into Saturdaymorning, complete with tornadoes east of the mountains. What would have been a 1:20 drive to get to the race, waterand road conditions turned the travel into a nerving 1:40 travel. I saw several flooded low water bridges and driving rain so hard that it forced medown to 10mph in spots.

By just before race time of 9am the driving rain came inpockets, wind was raging, yet temperatures climbed tothe mid-50’s, making conditions less daunting.

Slightly after 9am, the 100+ intrepid runners were OFF!

We ran and slogged and slipped and belly flopped through mud and streams of MUD and water and powdered mica as we wound up and downthe well-marked and dazzling course. There were little loops and out ‘n backsand turn arounds- coming back to meet at a common point…running this I sort offelt like a participant in a pacman game!

For the first hour all views were socked in, yet with the remaining 20 minutes or so when the rain settled and fog started to lift I could the beauty that surrounded the course as it traversed a ridgethrough a Christmas tree farm.

I won't write play by play details, as it all was done indeep concentration and went byfast!

I knew I was in 2^nd place at the 1^stturnaround at around mile 4.5ish. I didn’t know Inov 8 fast girl, yet she wasclearly strong and running well and I cheered her on as she passed me oppositedirection. Next girl was about 1 minute behind me. I do have a race companion called Dorsal Fin that makes it’sappearance at fabulous and not so fabulous times! Dorsal Fin did not emerge, butreminded me this was a fun training run and to just love the technical partsand celebrate the downhills! (While sliding on some of the steeper trails, I thought I should have and iceax digging in the mud for a full-on glissade!)

As of yet, there aren't any course photos to share as I expect conditions wouldhave destroyed any camera that ventured out there.

Amber Moran 32, the Inov 8 runner I referenced earlier easily won. I have heard of Amber for years, yetnot yet met her and was very happy to meet her and a companion and her Mom whoran her 1^st trail race. Congrats Amber’s Mom-and Amber and friendtoo! Amber ran 1:18:25.


Fast girl Amber and I post finish!

Showing off the mud!

Chad Chillington, 20 won overall with a time of 1:09:55

In this photo Chad is sitting next to Daphne Richardson, 20, she was 4^thfemale. Full results should be soon at: http://www.mitchellraces.com/toxictrail/ToxicTrail15KResults.pdf
I finished in 1:23:45, 2nd place.

Running this event during at the end of a recovery week, may notbe smart on paper, yet this is exactly what my psyche needs to remind me of thevaried weather and happiness that can accompany a new trail run!

In2012, I expect this will be a destination race for regional trail toughies!!! Less mud and rain will make the course faster, yet might loose some of the whimsical magic of the fog, wind and driving rain conditions! Still, adventure will abound on these amazing and perhaps "toxic" trails!
Shoes and Socks: Montrail Rogue Racers and DryMax socks= dirty yet happy feet!

Happiness on the muddy trails: Bull Run 50 MIle 2011

2011-04-11T09:42:00.001-04:00

One of the several creek crossings during the early miles

Note: Most photos on this post are from the VHTRC website and used with permission.

On Saturday I ran the 19^th running of the BullRun Run 50 Miler put on by the fine folks of VHTRC (Virginia Happy TrailsRunning Club). This experience really refreshed and reminded me of why I cameto love this crazy sport when I first sampled it back in 2003: lots of singletrack trail, LOTS of mud, water, creeks, flowers andanticipation of adventure!

It rained quite hard for most of Friday during the 6.5 hourdrive up from the NC Mountains to the DC area and even more so Friday night. Runningweather race day was perfect, and there was more than enough mud and slipperybridges for everyone to get dirty legs. The race is headquartered at HemlockOverlook Regional Park, about 10 miles from Manassas,VA and close enough to either a shooting range or military reinactment park that on Friday and Saturday we heard gun shotsfor hours.

I picked up my race number and visited briefly with VHTRCfolks I hadn’t seen in years: Quatro Hubbard, RD Angstr Davidson, Frank Probst,Gary Knipling among other amazing humans and runners... Angstr surprised me byleading me into a room and announcing before all present that I won an awardsome time ago and wasn’t present to pick it up, so it would be presented atthis time! I was a bit scared atwhat it might be-afterall, on some training runs I have been encouraged todrink a shot of tequila and mooning the gorge during Catawba Run Around??? Whoknows what the award would be?

The fine folks at VHTRC held this for me for many years!

A very cool granite award from being the club’s runner ofthe year in 2007! Wow! It felt nice to be remembered all these years later!Thank you my crazy and kindred spirit peeps at VHTRC!

After a brief, shake-out run in the rain, I headed back totown sipping on lots of Nuun, and checked into Super 8. Again getting luckywith budget lodging-all amenities needed to eat in room and a tub clean enoughfor a night-before race Epson Salt soak. I yapped on the phone with my Mom andthen with George was in bed by 9pm falling asleep with the latest Runner’sWorld, and up at 4:05 and back at Hemlock.

Weather at 6:30am was overcast and misty with a forecast toremain that way and get to 60 degrees. I wore gloves, shorts, tank top, armsleeves, calf compression sleeves and carried a Quickdraw Plus and tiny Nathanwaist pack containing only TP, and 3 Clif Shots. It wouldn’t be hot, soanticipated being able to eat out of the aid stations instead of carrying allmy fuel.

Over the years I have either grown more confident in myclothing and gear choices, or just lazier and don’t want to carry much. Below are photos from Saturday and 2005. David Horton used to call me “thegypsy”.

Looking like a trail gypsy on the same trail in 2005...(I had on a big ole fuel fanny pack)

Same running form, yet traveling a bit lighter in 2011!

A note about the other time I ran this: when I ran in 2005,it seemed pretty muddy to me and I would up making a new Course Record of7:40:32 In the past 5 years, that CR has been dropped 3x and was re-made lastyear to 7:23:06 by 29 year old Aliza Lapierre.

On April 9, 20ll, I was certainly not chasing a CR! Due tothe past 7 months of injury, time off and slowly getting strong again, thiswould be the longest distance run since Burning River 100 Mile last summer.There would be some excellentcompetition: Ragan Petrie, Justine Morrison and Anna Piskorska who led Team USAin the World 24-Hour Championship in 2011, to name a few, yet I was determinednot to “race” until at least 35 miles in.

We started at 6:30am. Anna and I chatted some as we ran the“spread out” loop around the parking areas-I pulled ahead to get a goodposition as we entered the mostly downhill single track. The course had mud,much water and some rocks, yet very runnable through the bluebells andblossoming trees (and mud)... 9ish miles going North on the trail, we turnedaround to retrace our steps to begin the journey South, this allowed fornodding and sharing encouragement with other runners. I noticed Anna and Raganwere about 2 minutes behind me and several other girls just a minute or sobehind them. Too early to even think about it, I reminded myself, “just run,eat, drink and enjoy the freedom of the trail!”

A sampling of the famous bluebells

One of the several creek crossing early on.

Typical trail...no mountains to climbs...lots of little steeps between the flats.

We had access to drop bags at AS #2 and I left the armsleeves behind and yet kept the gloves. Over the next miles and through severalaid stations Darrel Voll and Ishared the same general pace, passing and repassing each other. He had anattentive crew, great attitude and killer-strong calves. I admired them outloud to him and hoped he didn’t take it as me being sexist or rude. He didn’t,he assured me!

Darrel and I trying not to fall into the waist-deep water.

After several hours of running, I finally removed my glovesand stuck them in my sports bra-any photos from the 2^nd part of therace will show fingers sticking up through the tank top! During my time outthere I fueled on package of Clif Shot blocks, 4 Succeed caps, water, Gatorade,3 PB &J squares, 3 mini Snickers, an oreo cookie, part of a brownie biteand 8 peanut m&ms.

Part way through the Do-Loop (a loop turnaround at theSouthern end of the course) I inquired about the position(s) of the othergirls. I was told I had a “few minutes” on them. Ok. Now with 11 miles left togo, it was time to say hi to Dorsal Fin.

Dorsal Fin reminded me that I wasstrong, well trained, fueled and had been looking forward to unleashing allday. (This is very true, yet after 40 miles of running, unleashing might feeldramatic, yet wouldn’t look that way!) So we were off: bounding the downs,scampering or power stepping the short steeps and with 7 miles or so to go, wehad sightings of 2 prey! The first guy seemed in pain and I passed with a wordof encouragement. Don’t misunderstand, I don’t experience glee as I pass folksduring the end of a race, yet am a grateful for the incentive and motivationtheir presence often offers to Dorsal Fin and I.

I was very happy to see Coach Howard Nippert out there too!What a great surprise as he made jokes and shared encouragement whilst standingto the side of the trail.

Eventually I caught up to Jack Kurisky, one of my teammatesfrom No Bull. (For more on teaming, visit this part of the website.) Jack and Ientered the last aid station together as I went through as fast aspossible,hopeing to get to the portapotties set up beside a soccor complex a mile or so ahead. Whew! Hada needed and fast pit stop-and heard Jack pass by while I was inside.

DorsalFin and I joined him a little later on the trail and we ran together for mostof the remaining miles. With a half mile left to go, Jack and I caught up toAaron Schwartzbard and one of his WUS buddies entering the final hill. Teammate Jack and I encouraged eachother, yet I eventually took off to the tunes of Aaron singing “Maneater”…asI’d just looked at my watch and understood it I really boogied, I would bettermy time from 2005. Dorsal Fin and I gasped across the line at 7:39:14, 1^st female, 16th overall. Regan finished in 7:52:10, followed by Gaby Gorman in 8:06:42

Racing towards the finish shoot for a PR

Showing effort at the very end...

This year Bull Run Run 50 Mile had 344 starters and 320 official finishers. Full results are here.http://www.vhtrc.org/brr/2011/results.htm

Speedy Matt Woods, 31 ran away with and won the race and set a new course record of 6:08:14! He was followed by Neal Gorman, 34, 6:44:53 and David Frazier, 25, also 6:44:53.

It was a fine weekend-yet I was excited to get back home...I was gone for a little over 50 hours and was shocked to find the phollax that wasn't blooming when I left Friday morning in full rage when arriving home yesterday. Spring is great!

Spring happens fast!


Cleaning up the mud is part of being back home!

Clothing and Gear:
Montrail Mountain Masochist shoes
Dry Max trail socks (No Blisters-REALLY!)
Zensah calf compression sleeves
Mountain Hardwear Pacer Advance Short, Wicked LiteTank Top, power stretchgloves, arm sleeves
Patagonia Overhead Sports Bra
Nathan Quickdraw Plus water bottle
Nathan gel pack

2011 Belmonte 25k: The Dorsal Fin Makes an Appearance!

2011-03-27T21:28:00.003-04:00

From Left to Right: Me, Laren Rusin, Alison Bryant, Jason Bryant, Ryan Woods ( top 5 of top 6 of Bel Monte 25km, missing; Chad Motz)

As an ultra–runner, historically I have not given much thought toshort distance trail races, previous to this year categorizing them in the“young and fast" or, “take a break from roadie running”…Yet this year, my perspectiveis thankfully broadening!

I startedin with some “short” (ie: 25k/20 mi) earlier this year as I thought it’d bevery interesting and a challenge to pursue this distances as I work onre-gaining my endurance post a 2+ month injury-dictated layoff from running.Somewhere along the way, I stumbled across the La Sportiva Mountain Cup Series-10 races all around the USA and a person can compete by participating in5 races. Cool! A series sounded fun…and since I was hurt during most of thegreat Montrail Cup Races, I couldn't participate in that series, I thought to add several of these shorter and faster runs to my personal calendar and diversify a little. Changing things up would be an adventure!

Sooo... this is how I wound up at the Bel Monte 25k Endurance Run on March 26, 2011!

Bel Montefeatures a 50 Mile, 50k and 25k, with this the first year of the 25k being partof the La Sportiva Mountain Cup. I must admit, ½ hour before toeing the 25kstart line, I watched the 50k and 50M start with hundreds of headlamps in pseudoenvy: they yelled and cheered and erupted with enthusiasm and thrill and(likely nerves) as they ventured into the cold, early Spring of themid-Appalachian Mountains! I say pseudo because I was excited to be near thestart of my own “new” race, yet am more skilled at pacing 50k and 50M and veryaware of the opportunities longer races offer…I am still a 25k racing newbie,yet will admit this year I feel better trained for the distance! Yet my dorsal fin was sick of being dormant, and made a welcome appearance despite the relatively small women's field!

I drove upto the course area on Friday afternoon after “flexing” a couple hours fromwork. I was able to get a short run in at Sherando Lake from the course startbefore locating the Super 8 in Waynesboro where I would stay. In the lobbyduring check-in, I met Joe the race photographer…friendly person and I washappy to remember his name as we saw each other several times the next day!

I arrivedat course start by 5:50am, got parked, porta-pottied, socialized and warmed up.It wasn’t long before my watch read “6:50am” and I made final clothingadjustments. With a current temp of 35 degrees, known elevation that would dropit further, no wind and impending rain, I opted for shorts, shortsleeve 2011 Montrail uniform t-shirt on top and Mtn Hardwear arm warmers. Iwore beanie and gloves and homemade mittens and carried a Nathan QuickdrawPlus…

Carryingfluid in these cool conditions on a 15.5 mile run wasn’t necessary, yet Ianticipated hitting a very crowed aid station #1 with the 50k and 50M folks anddidn’t want to fight the crowd…great choice as this place was packed withlonger distance runners vying for aid as I ran around, content with my partiallyconsumed water bottle of Clif Shot drink!

The BelMonte runs are not strolls in the mountains, yet generously challenging 90%trail events on rocky (sometimes VERY rocky) trails and through creeks and onbits of dirt roads. The terrain is an adventure and I found myself tickled atbeing back in the thick of rock navigation!

All in all, I was pleased tomake good clothing and nutrition choices and to wind up under my anticipatedwindow of 2:30, with a 1^st place finish time of 2:26: 06. AlisonBryant, 35, NC, who has been recovering from injury, (otherwise would havescalped me and set a new CR), was second at 2:2:50, Laren Rusin, 33, MD, was 3^rdat 2:52: 03.

On the guys side Ryan Woods,32 of Boone, NC CR’d at 1: 56:04, with Jason Bryant, 38, just minutes behind at1:59:33. Chad Motz, 33, NC rounded out top 3 at 2:12:07 (this may have been awinning time in years past!) Full results here.

Weather: 35 degrees w/ mist7am EST course start. Variable though elevation changes and ending 44sih as Ifinished via 9:30am!

Shoes: Montrail men’s size 9Rouge Racers

Socks: Dry Max Trail Heavysocks, size Medium (NO Blisters…joy-oh-joy!)

Clothing and Gear: Mtn Hardwear PacerAdvance Shorts 2010, Mtn Hardwear wicking shirt 2011, Mtn Hardwear gloves,homemade over mitts, Mtn Hardwear beanie hat, carried Nathan Quickdraw Plus waterbottle, Zeneh Calf Compression Sleeves.
Fuel: 20oz Clif Shot drink mix, 3margarita shot blocks, 2 Oreo cookies, 8 peanut M&Ms, 5oz water!

I am happy to have run 13.5 miles today and working towards a smart day at Bull Run 50 Miler on 4/9!

Ron Bednosky becomes a Trail Runner!!!

2011-03-22T20:34:00.000-04:00

Ron, far right during the early parts of Seminole Trail Run earlier this month.

A couple ofweeks ago my sister-in-law Michele

Ron and Michele in more "mainstream" venues this past year!

sent an email which simply stated, “Checkout Ron from the Page of Today’s Sport Section and this link: http://www2.highlandstoday.com/content/2011/mar/08/LBNEWSO1-seminole-trail-run-proves-challenging/areasports/
The above photo appeared marking the article and all I could think was:

"How cool isthat?" (Yay Ron!) Ron just won the Master's division of his first trail race!

My brother,Ron Bednosky lives with Michele and their two kitties in Sebring, Florida.

Kitties: Oldie Felix to the left and crazier Lucy on the right!

Hehas been running on and off for awhile and enters short races whenconvenient-yet I think his Master’s win at this trail run was wonderful…and ifyou look carefully at the photo, you can see his is wearing Montrail’sFairhavens!

Thisinaugural trail run took place at nearby Sun ‘N Lake Preserve and attractedaround 40 runners. When I heard of Ron’s participation I emailed and he agreedto be “interviewed” for this blog:

A: How longhave you been running?

R: I havebeen running half heartedly for a number of years but started running 5k’s 2years ago.

A: How muchdo you run?

R: I try torun 2 times a week, usually 3 miles each.

A: How muchhave you ever run at one time?

R: 3.2miles!

A: Whatmade you choose to run this new trail race?

R: I got aflyer from a 5k that I ran 2 weeks before this one, sounded like fun andthought of my Sister

A: What were you pleased about?

R: I waspleased that it was a small field and I had a chance to do ok

A: What would you do over if youcould?

R: Runfaster!

Closing in to the finish line at Seminole Trail 5k.

A: You wonthe Master's category! (Congratulations!!!) What did it feel like to be aChampion?

R: Well, it wasthe first time I've been referred to as a "Master" but it felt goodto place

A: What do you eat before a race?

R: Iusually just have a banana and a cereal bar before a race

A: Do youprefer road or trail?

R: I thinkI like the road races better, I guess that's what I'm used to...

A: Whatsort of outdoor activities do you like to do?

R: Ienjoy canoe and kayak tripping, cycling, fishing, hiking, working outside.


Ron paddling a canoe he made in his garage!


George took this photo of Ron last year on a trip they took together...And YES, Ron made this kayak!

Ron doesn't let pouring rain stop his cool adventures!

A: What isyour "real" job?

R: I drivean Engineering transporter for Honda in the IndyCar series, it keeps me on theroad alot, but I enjoy it.

Evidence of his real job: Ron drives this truck across the country several times a year!

A: What ison your "ipod" play list?

R: Well, Ihave a total of 13633 songs on my Ipod( thanks to DJ brother in law) so alot ofstuff I'm not sure of, but every Rush song recorded is on there!

A: Wine orbeer?

R: Beer,then wine

A: Hammockor "doing stuff"

R: Doingstuff, but of course not neglecting the hammock too.

A: Whatshoes did you wear to race?

R: MontrailFairhaven

A: Pleaseshare 5 parts of a perfect day!

R:Canoeing, no wind, hungry fish, campfire, nice sunset

A: Wow!Thanks Bro for talking with me! You are always having cool, new adventures…andI wish you many perfect days!

Montrail Rogue Racer and Super Cool New Website!

2011-03-06T19:08:00.004-05:00

My weekend running "wheels": Montrail Rogue Racer

This weekend I did 2 training runs wearing the new 2011 Rogue Racer by Montrail. This is Montrail’s lightest shoe to date and I’ve wornthem on and off since receiving them in December, adapting slowly to the moreminimal shoe, as I am accustomed to stability shoes like the Sabino Trail andMountain Masochist, or for road a variety of Saucony models.

I wear a men’s size 9 in the Rogue Racer (and most other Montrails except Sabino Trail (W10) and Rockridge (M8.5). The Rouge Racer weighs in at 8.8 oz each. I useblue Superfeet instead of the original insole which increase the weight of eachshoe by about an ounce. The shoes are streamlined and fit just a tiny bit moresnugly than Mountain Masochist in size 9, yet this could be perception too, dueto really being able to feel the running surface underneath. I certainly would not go up in size.

Though it has taken me a little while to get used to, andtrust my body in a light shoe (especially when so recently returning frominjury) I am very excited to have Rogue Racer as part of my collection of trailrunners and expect to wear them in my next race, Bel Monte 25k on 3/26 (Part ofthe La Sportiva Cup).

Yesterday I met Dennis Norris, his partner Lou and MarthaCutler in Damascus, VA for some trail bonding. Dennis and I ran together whileLou and Martha did runs of their own. Den and I put down some good, steadymiles, 15.25 in a little under 2 hours. Both of us raced last Saturday (Den-Mt Mitchell Challenge, me Mt Cheaha 50k) andthough spirits were enthused, our legs weren’t quite rested enough to reallyturn it on. The Rogue Racers did great and helped me run with more of a midfootstrike, than heel strike-a running style I am working towards.

Martha, Lou, Dennis and myself on Saturday, post run in the soon-to-be rainy parking lot.

Today, my run was solo in 35 degree driving wind andmoderate rain turning to snow by the end of the 97 minute run. These shoes arenot designed for road running, yet I wanted to see how they’d do when goingfrom paved to dirt roads and back. Rogue Racers did fine on the roads-and I wasespecially happy for the traction as snow started to accumulate on the pavementshoulders.

I also have just opened a box on the 2011, Montrail Fairhaven’s which are designed as a road/dirt crossover shoe and will lookforward to wearing them on multi surfaces. I have them on now-just to weararound for several hours before running in them. The color I have is black andit has a minimal grey scaly pattern which makes me think Darth Vader. I can’twait to run in them!

I have learned from some question/answer sessions with thefine folks at Montrail a few things about pronation control in the new line:

I quote an email fromMontrail’s Jesse Malman:

Ournew FluidPost technology is designed for neutral to mild pronators and providescustomized pronation control and a more fluid motion control from lateral tomedial side. For severe pronators we have the Sabino Trail. We don’thave any supination shoes in the line, but the Badrock would be best for thoserunners because it has an overall stiffer midsole.

Montrail’s new website is super cool because it has aninteractive shoe finder that lets you type in your body type, foot strike andother information and suggests an a “good fit” model shoe. Runners can alsopurchase directly from the website or locate other vendors.

I spoke to the “next up” race for me being at the end of themonth…next weekend will be filled with 18 hours of re-certifying my Wilderness First Responder at the Nantahala Outdoor Center, southwest of Bryson City, NC.Though there won’t be much training time, the Appalachian Trail goes rightthrough the property and there is a dirt road across the street to get in somegood running (likely by headlamp!)

Mt. Cheaha 50k 2011= Attitude, Patience and Embracing Current Reality!

2011-03-02T07:08:00.001-05:00

The drive towards the Alabama mountains began after work onThursday. Although the 8ish hour drive could be made in one day, I find thecost of a room at a budget motel worth the price of more rest and less stress.Wanting to avoid Friday morning traffic in Atlanta, I took the northern route,I-81, to I-75, stopping for the night in Chattanooga, TN.

The last time I was in this city was in 1997, days afterCheryl died. As I drove along, I recognized highway exits and locations whereI’d been during previous trips when she and I spent time together. I thought ofCheryl and her running and kitty Rudy. If it wasn’t 9:30 at night when Iarrived, I might have driven to her old neighborhood or gone for a run acrossthe bridge she and I shared runs upon. I miss Cheryl and I was reminded, as Ioften am, that my late twin continues to help me grow into the person I am andam becoming. (Please see this previous post for more about Cheryl).

I used a highway motel coupon to get a room at an EconomyInn: relatively clean, quiet, coffee maker and microwave. Just what I wantedfor an 11-hour stop over.

All the time alone on the drive and night alone left muchtime for pondering-about Cheryl, life and Mt Cheaha 50k. This would be thelongest distance I will run since October 2010 when I was injured preparing forWorld 100k. I felt strong and well prepared for re-entry back into the ultraworld and would strive to better my 2010 time of 5:09:?? Although competingwasn’t in the front of my mind, I definitely was hoping to run well enough fora top finish.

Friday morning’s drive to Mt Cheaha State Park was easy andfast. While driving I made a 6^th phone call in 2 days to the lodgeoffice to see if there were any cancellations. (Generally you must stay 2nights on a weekend, unless there is an opening the day before or day of yourstay). Luck! A non-smoking room was available for Friday night! Minutes priorthere was a cancellation and while on the phone, I was put on hold for anotherline to be answered and was told it was another party looking for acancellation.

I looked forward to arriving in the State Park and notleaving until the next morning. This would give time to consider what to shareas I prepared to be a 5-minute “guest speaker” at the night’s pre-race meal.Todd (the race director) emailed me earlier in the week to see if I was up forit, of course I said “YES!” yet until this day, I hadn’t given it much thought.

"Blue hell"

I ran 35 minutes on some mountain bike trails and the last1.5 miles of the course, before going for a walk down the blue blaze trail, (MtCheaha runners call it “Blue Hell”) to consider how not to bore this evening’sgroup of kindred spirits. Wow! This trail was steep! I was already lookingahead to tomorrow and anticipating what would surely be a very slow mile in therace.

As I made my way back to my room to make notes on mymusings, I had to laugh out loud at blue hell and the adventures we runnersventure into. Running 31.1 miles, climbing to the Top of Alabama is normal forthe sub-culture of ultra runners and completely wacko for most everyone elsevisiting the park this weekend.

These are the notes I made to use for the evening:

How many of you are wondering what to wear and to carry with you? Me too, this is most often my greatest night-before run dilemma! It gets easier to choose…

Uwharrie 40 miler…my 1^st ultra. It is okay to walk!(sometimes).

Embrace emotions, you are real, ultra running demands realness. (Example of my crying the trails) Just try not to hyperventilate (explain)

Music in my ears. I sometimes train w/ipod, yet never race w/one I use mantras. Ex: (WS100, 2007: “Annette you are having a great day and you are getting stronger” (after mile 85, “you are having a great day, and keep on being stubborn!)

Do you feel intimidated or nervous? Consider dedicated miles or on some courses (I gave my Mad City 100k 2010 example) loops to people or things in your life you are grateful for…

Nobody does this alone (remembering PA system from 2005 WS 100) Give thanks to those who love and support you!

(Sometimes who we love and who we must support get in our way of training…soooo race day is a time to only worry about

a) not hurting yourself

b) not hurting someone else!

If you are motivated by the negative, when you hit a rough patch, try, “I’d rather be here than stuck in Atlanta traffic” or “ having a root canal” or “locked out of my car in the 40 degree driving rain with no one around!”

Celebrate the freedom to be all of who your truly are! Get muddy, get wet feet! And keep in mind Saturday, 2/26 only comes once in a lifetime!


Abby Meadows and I...Google her and you will know the meaning of "tough and tenacious"!

Sally Brooking looking relaxed.

The pre-race meeting was fun and social, a good change afterspending much of the past 24 hours alone. I felt privileged to share mythoughts at the meeting and don’t think too many people were bored!

Before leaving, I met up with John Dove, who would be aperson of influence this day. John and I talked about race goals- I spoke towishing to better my time from last year. He verbally poked me to run a sub5-hour race. I appreciated this interaction and before heading for sleep,figured splits for a 5-hour finish.

The next morning, I sat with Dan, a veteran runner of varied experiences, in the front seat of the prison bus aswe rode for 45 minutes to the Porter’s Gap race start. We had conversationwhich converged on our race experiences and seeing the world through the eye ofan ultra runner with all it’s peculiar norms and culture.

Race start was at 7:30am to the first notes of the loudspeakered, “Sweet Home Alabama”. Off I went, running in a short line with DinkTaylor, John Dove and a few others. We ran together for until the first aidstation at mile 3ish. I was feelingplucky and happy and thrilled to be running in the woods. Bouncing along thetrail, the first hour passed. I couldn’t keep pace with these boys on the ups,so happily adjusted my pace to run within myself.

And then just about an hour into the run, the bouncing andpluckiness went away. Legs were heavy, I felt uncoordinated. It is like Ibonked before starting out. I started to walk that which I usually scamper up.I was passed and passed. This could not be helped-this early in the run; I hadto go with my body signals, rather than my will to go forth.

I ran through AS #2 10 minutes off my goal pace, 2^ndwoman and 20^th overall. In this next section, again I was passed andpassed and I ditched my ideas of pace and just tried to work through thisfunk. For several miles, Iran between Christian Griffith, 40, and Laura Hill, 37, who was 3paces behind me.

Several times between miles 5-15, I had thoughts of droppingout and taking a nap and turning this into a pleasure outing of hiking andjogging…HA! These options were not within the embrace of my current reality: solong as I could move without hurting myself or someone else, I would proceed asthough things would improve.

I drank Heed and ate a Clif Shot just before AS 3 at mile 15ish. Maybemy problem was lack of calories? Agenerous volunteer filled my water bottle and opened a gel pack for me as Iscarfed a bite of a pb&j square. I took a Succeed! capsule, and ate 2 ClifShot Margarita blocks each 30 minutes for the next while…Wheels were comingback!

The Christian and Laura sandwich continued…then I decided to trya Chi-Running technique on posture I’d been working on last week…I tightened mylower abs to take the stress of my legs, and “ran” the little steeps instead ofhiking. Calories and posture helped and soon my confidence started to returnand I lost sight of my running buddies.

After a quick stop at AS 4-again seeingand greeting Ken who was here last year, I transformed into hunt mode (I was told 3runners had just come through). “Hunt mode” and downhill running allowed me topass 3 runners, including LauraFulton, 26. She seemed very steadyand relaxed the couple times I saw her, I think she ran well and smart!

The next person I saw was 26 year old Emily Ansick. She wascoming back from an “out n’back section of the course” and looked very strong.Just going into the “out” section and needing to stop for refueling, I knewshe’d be about a 3^rd to a half mile ahead of me. So I refueled andran to chase!

The next time I saw Emily was miles later during a straightroad portion of the course…I estimated she was .4 mile ahead and I worked toget closer-yet this girl clearly is strong and I didn’t see her again. Seeingher goaded me into continuing my pursuit, though I felt after trying to playcatch up for 12+ miles I was at the edge of abilities. I passed though the lastaid station, having been informed the last person to go through was Emily. Igave what I could during “blue hell” and even saw some blinky stars in myvision from the effort as I neared the top. (This scared me and I backed offthe effort: finishing strong was now the goal, not passing out with 1.5 milesleft to go!)

I saw a figure in front and then beside me. Byron Backer.Damn! He was running so darn super strong when we last saw each other at mile4…and he is tenacious and tough… and I know he is strong enough for a sub5-hour finish…yet he is not a hot weather runner. This day is was now approaching70 degrees and Byron was worked and still working as he slogged his way up thetrail. I slogged next to him and then ahead. He told me Emily was hurting andworried about me. I said I was hurting too, wished him well, and continued myquest to catch the young woman.

Catch her, I did not. She ran with courage and/ordesperation and finished in 5:21:15. I came in 5:25:11, 3^rd woman and16^th overall. Sarah Woerner, 21, won with a time of 5:01:22 , a new course record!Congrats to you, fast girl!

The men’s race was: Owen Bradley, 31: 4:35:09, JasonHamilton, 37: 4:42:48, DeWayne Satterfield, 46: 4:54:57 (What’s this with the 3^rdplace overall being 1^st masters on both Male and Female sides?)

Full results here.

I was pleased with my ability to rally after some unexpectedtough miles early on, yet not pleased with the mistakes I clearly made tocontribute to this extended low point. After finishing there was no time forself-pity, or even healthy reflection: I had a Montrail tent and shoe table toset up and hang out at!

Fifteen minutes later,I was positioned under the tent with shoe samples, give-away goodies and manyinterested runners! The rest of the afternoon passed fielding shoe questions,registering comments and wishes about shoes and generally listening to stories.Mt Cheaha 50k was another challenging, quality event put on by Todd and his crowd of volunteers andsupporters.

Weather: Mid 40’s to mid 70’s, sunny!

Shoes: Montrail Sabino Trail

Clothing: Dry Max mid weight trail socks, Mtn Hardwear PacerAdvance Shorts, MH arm warmers, MH wicking shirt, Patagonia glove liners,Patagonia Sports Bra

Fuel, carried: Clif Shot gels, Clif shot blocks, Succeed caps!

Fuel, aid stations: peanut butter pretzels, sandwichquarter, gel, electrolyte drink

Photo taken evening of 2/25 from the Cheaha Lodge

A Weekend Sandwich in Greensboro, NC: Groundhog Gallop Half Marathon, 2/12, Valentines Massacre Marathon 2/13

2011-02-14T13:38:00.006-05:00

A weekend when 2 races were the bread and other adventures, the filling!

Start of Sunday's Massacre Marathon

(And yes, I do love bread!) Photos in this post are courtesy of Scott Bassett and Shannon Johnstone

George getting ready to hit the trail after 3/4 mile of pavement

George and I left at 5:30am on Saturday morning, 3.5 hoursbefore the start of the Groundhog Gallop races at Northeast park in Gibbsonville, NC.This day would be the 2^nd time George would run the 8k trail raceand 3^rd time for me in the 21k distance.

Like many area trailruns, the bib pickup was a reunion of friends and running acquaintances.Bradley Smythe, who finished 2^nd in last weekend’s Uwharrie 40 wasout there volunteering, handing out bib numbers and doing a bit of everythingelse. Shannon Johnstone (40-mile champ last weekend) and her husband Anthony,also a top finisher last weekend were out there preparing to run.

I was surprised to find that attendance for this fine eventwas down. (Last year driving conditions were slick with fresh snow, so it waseasy to understand the lower turnout). In 2009 the combined participants toboth races was 171. This year 101 runners. I can’t help but wonder what has driventhe attendance down? Same great trails and race organizer…Hmmm…

The 8k is a single loop on mostly single track trail. The13.1 is a larger loop x2 with 4 calf deep water crossings. Both courses are amix of flat, groomed and technical trail. Lots of little ups and downs with nobig climbs. Thawing ground turned parts of the 13.1 run into very slick patchesof mud that necessitated caution around some of the tighter turns.

The 13.1 (which my instincts say is a bit shorter thanthat), celebrated 2 young students from Duke University as the winners. Firstwoman was Megan Beavis, 20 finished in 1:29:26, she was 3^rd overall.David Roche, 22 won in 1:17:39.

For me, the race was with Luanne Coulter, 49 who has won this race in the past and is asub-3:00 marathoner, is just returning to racing after taking a year off. I passed Luanne about 2.5 miles into thefirst loop. She looked very strong and I told her so. She thanked me andinformed me she was out of shape-though I never would have guessed! We stayed together for the next 7ish miles,she pushed me to stay steady and I like to think I pushed her to stay with me.Luanne flew by me when I stopped to re-tie my shoe, just before the 3^rdwater crossing.

Playing catch up with Luanne (in black)

I did a bad job the first time and lost more seconds whenretying it a 2^nd time. Chase, chase-what fun! I was working prettyhard!

Reversing the chase at the last water crossing...

I passed Luanne just before the last water crossing and westayed within meters of one another until almost the very end. I was verygrateful for my Mountain Masochists that gave such good traction on the mud,Luanne had road shoes on, and I think the traction and confidence the shoesgave me is what finally allowed me to finish in 1:36:45, 2^nd placeand she just behind 137:02. I thank Luanne for a great run together. I’ll needmore than shoes with good traction to stay with her as she works her way backinto being "in shape!"

The 8k winners were Allison Peters, 31 at 37:14 and CurtisSwisher, 39 with a time of 32:48. Somehow George got left off the results, hewas in 28^th place with a timeof 45:50, just behind Jeffery Branin, 32.

Results for both races here

After George powered down some chili and I had some PB&J on a bagel we made our way across town for an early check-in at Spring Hill Suites.Nice place! This all suite hotel with a hot breakfast, and indoorpool and hot tub has great weekend rates that allowed us to indulge in something more special than Budget Inn.

Aftercleaning up and chilling for a little while we were back in the car headed forGreensboro Natural Science Center to see the Bodies Revealed exhibit. Lines fortickets stretched out the door! After purchasing tickets we learned we had towait 70 minutes until our scheduled time to enter the exhibit. We used the timeto check out the animals, most of whom were out and about on the warm winterday.

The zoos 2 tigers. Photo courtesy of Natural Science Center FB page

A exhibit piece of Bodies Revealed-photo from FB page

The exhibit was intriguing and absolutely fascinating. See above link to learn the story behind the exhibit.

After a slow, traffic-filled drive the 10 miles back to ourroom I intended to swim. The pool however was taken over by a tribe ofscreaming, splashing children so I settled for a 10 minute stretch in the hottub.

The restaurant we chose for our early Valentine’s Dinner wasItalian and only a couple blocks from where we stayed. George and I got fanciedup and hanging out in the rooms sitting area, shared some champagne we’dbrought along while we exchanged cards and gifts. Usually we don’t buy eachother big things, but try instead to think of things that are needed. Thisyear, George made an exception. After the pretty card and antioxidant filledchocolate bars, he presented me with a velvet box and said he hoped I like whatmight be traditional for other couples, but not traditional for us. I waspuzzled/curious and after opening the box so very pleased! He gave me a pair beautiful earrings with a small stone in each!

Wow! I also consider this type of jewelry for “other”people, yet I really, REALLY like these. They are oh-so-classy and exactly whatI like, even though I’d never thought about it before! Thank you George, what agrand surprise!

Dinner was at Villa Rosa and was quite yummy!


Inside Villa Rosa Italian Restaurant

Passing the transition area around mile 14ish

The Valentine’s Massacre Marathon is at Country Park inGreensboro, NC. The course is a 1.6 mile slightly hilly loop around 2 smalllakes. The majority of the participants were teams of 2-4 people switchinglaps. Only a handful of us were solo and would run 16 laps.


Some members of teams were decked out in costumes...

In contrast to yesterday’s race which was also directed byScott Bassett of On the Mark Sports, this Team event has GROWN! I first experienced the event in 2008,running as a team with Carrie Richardson. There were 56 teams and solo runnersin 2008. I ran solo 2009 and 2010. This year the event grew to 138 teams andsolo!

Team members were of all ages and running experiences-and they had fun!

The course ran around this lake (and hundreds of Canada Geese!)

George brought his mountain bike clothes and had his bike onthe car, ready for a day on the trails while I ran…only we had a snafu and leftthe rack keys at home. He was bummed, buta good sport and he walked and hiked on the bike trails while I did my circuits.The weather was breezy/windy and temps ranged from 40-55 degrees.

The transition zone/finish line area felt like a carnivalwith music, costumes and tons of cheering/screaming runners cheering onteammates! This was a very fun place to run through! I ran with ear buds in myears yet listened to music only after lap 8, and then just every other lap,turning it off when coming through the transition zone, way too much excitementto miss out on which I would have with musicblasting into my ears.

One loop to go!

I had a chair set upnear the transition zone on which was deposited fuel and drink. I carried aNathan bottle for a lap every couple laps after the first several. It was niceto have both hands free for most of the run.

I hit 13.4 split in 1:41:29 and 26.2 in 3:17:54. It was asolid, focused, training effort and gaveme 2^nd place in the overall solo division and 33 out of 138 in thecombined team and solo.

Jack Mignosa, 40 was the solo winner. His time was 3:03:08and he was 13 of the entire 138.

Full solo and team results and lap splits are at the website.

Before we left for home, George and I stopped by Earth Fare andgot some lunch to go: ½ sandwiches and soup, which we ate on a blanket in anearby park. By now it was 60 degrees and spring-like! Too bad we had to returnto the chill of the mountains! We did however, happily make our way home andhad a short reunion with Mama Grey who clearly missed us. Ice bath soak and sleep...

Monday is a short swimming day. I’ll start back running onTuesday.

Uwharrie Trail Runs 2011

2011-02-07T22:06:00.001-05:00

One of the water crossings...Photos in this post by Shannon Johnstone (2011 40 mile champ!)

Saturday, February 5, 2011 was the 20^th runningof the Uwharrie Trail Races. Each race course is 100% trail, (except for a fewhundred yards on paved road to let the field jockey for position) and are onthe Uwharrie Trail in Uwharrie National Forest near Troy, NC. The UwharrieRaces are 40 mile (out’n back) 20mile (point to point) and 8 mile.

As I understand, all races filled within 24 hours ofregistration in November of 2010. By good timing and acquaintance, I was ableto get in through a back door with an entry from La Sportiva, one of therace sponsors. La Sportiva offers a non-ultra USA series, and this link shows a feature of this first race of the series. I hope to complete5 of the 10 races. The 20-mile run was part of the cup. I am transparent thatmy recovery from last October's injury is going great, yet am getting stronger slowlyand am not in good race or ultra shape, yet the entry appeared and I was happy to accept.

I planned on running Uwharrie 20 mile with the attitude of going out for a strong trainingrun and that is exactly what unfolded. I didn't research about other women running, course records, or winner finishing times.

Mid winter weather in February also has reason to givepause. This weekend, especially. It rained all day Friday (mid 30’s). Thenormal 2.5-hour drive to Asheboro, NC, home of packet pick up wound up being3.5 hours due to slow traffic and difficult dark and wet driving conditions.

Bib pickup was at The Exchange inAsheboro and it was great to reunion with several fine, wonderful running friends and newacquaintances: Sean Andrish, Scott Williams, Ryan Woods, to name a few! I mustadmit, while picking up a bib for the 20 miler, at first I felt kinda lame,just running the 20, compared to my love of ultra distance. Yet, it didn’t takelong for reality to kick in. I am not trained right now for ultras and althoughI am moving in that direction, running the 40 would be a set back and a cleardemonstration of impatience on my part.

Race start was 36ish degrees and drizzling. Driving to racestart was slow with driving rain, yet by 8am, the weather had mellowed to mistand spitty rain.

I always have such a tough time deciding what to wear incold rain…Yet I settled on Montrail Sabino Trail shoes, Dry Max socks, Zensah compression calf sleeves, Mountain Hardwear short pacer shorts, Patagonia sports bra, Mountain Hardwear Team jersey tank with LS Mountain Hardwear shirtof the same weight underneath. I had warm gloves and homemade water resistantover mitts on my hands withchemical hand warmers and a Mtn Hardwear beanie that wound up stuffed in mysports bra when I warmed up a few miles in. I carried no calories or liquid andrelied on the evenly spaced aid stations. Perfect choices and at mile 16ish, Islithered out of the long sleeve shirt and kept it tied around my waist.

Rollicking along at mile 17ish

I had a great time out there! I really like the format ofbeing able to cheer on the 40-mile runners when we either passed them frombehind or greeted the speedier ones head on as they returned from the 20-mileturn around. It was wonderful seeing so happy faces: Michael Mason, Brandon Thrower,Rick Gray, Shannon Johnstone, Angela White, Brian Beduhn, Brad Smythe, and somany other familiar kindred spirits. All you 40 milers influenced me with yourendurance and tenacity! Thank you for your kind words too!

The weather turned out fine. Yes there was rain and mud andslick leaves and most of us mortals probably chose to slow a bit for the muddycreek crossing with invisible depths or bottoms.

typical Uwharrie trail

I got my challenging training run in-running/slogging the uphills instead of hiking, as I would have if running the ultra. Fueling was Heed andwater from the aid stations and bits of PB&J squares to equalabout ¾ a sandwich. Perfect! If it were hot, this would have been a bad caloriechoice, yet the cool temps allowed me to fuel less conservatively using “food”instead of gel. (Don’t get me wrong-I love my Clif Shots, yet did not carrythem due to my projected lack of finger coordination in the cold to tear offthe tops!) Good decision!

About ¾ a mile from the end, runners received a gift:

Uwharrie treat!

I’d beenrunning alone in the southerly direction for a couple miles (though sharing trailwith several returning 40-milers) and sitting under a tree on a log was a guy Ican only describe as a magic man. Guy sitting on log in rain gear, with a banjo, wearinga hat and working his mouth over a harmonica. How beautiful was his simplemusic! Not long after that was traffic sounds and the end. I entered into thefinish line area and asked where the line was? A patient volunteer informed methat I had just crossed it!

Then I was congratulated and a big paper bag thrust into myhands. I protested. I was not 3^rd woman! No way…wasn’t there severalgirls ahead of me at race start as well as me being passed by 2, even though Ipassed a couple? But it turns outI was mistaken and I did wind up with a 3^rd place finish of 3:26:25.Cool!

And just as cool, at the finish line, volunteering wasBrian Beatty and Elizabeth Towe. Brian and Elizabeth are a stellar couple andcouple of humans that work at Balanced PT/ Balanced Movement in Carrboro, NCand helped me through some tough times when I was recovering from a hamstringtear several years ago. Saturday was awesome little reunion, if only for a fewminutes! Thanks to both of you for helping and everyone else!

During the van ride back to the parking area I met Rachel Cieslewicz,age 31 with the Newton Running Team from Salt Lake City. She finished 2^nd in 3:15:26and she invited me to stay with her if I run in Utah at one of the series racesin August. I would gratefully accept if that race fits in my work life andpotential World 100k in September. The top speedy girl was wayyy ahead of all in 307:40, Martha Nelson, 29,of Washington, DC with the Wasatch Speed Goats. Great runs girls!

Ryan Woods of Boone, NC was 1^st overall in the 20mile. He was dealing with a sensitive ankle, high water crossings, yet stillbusted out a CR 2:23:16! He is a chiropractor and one of the folks helping me learn how not to get hurt again. Congrats Dr. Ryan!After him were Scott Jared of AZ and Tom Clifford of Wilmington, NC.

Please go to www.racewharrie.comfor complete results of the 40, 20 and 8-mile runs.

If you want a technical challenge and no flat running, arewilling to appreciate wet feet and many leaves and roots, this well markedcourse and superbly managed event may be for you. Registration fills fast sokeep an eye out at the above website.

Side note. This past fall I was given the opportunity to test Dry Max Socks. Several of my ultra running teammates hold them in high regard for preventing blisters. I tried them spring of 2009 when preparing and racing 2009 World 24 Hour in Bergamo, Italy. I got blisters.

This time around, I did my homework. The socks are designed to work without taping and foot lube (both of which I used in 2009). This winter I have been wearing the socks with great comfort, only achieving blisters when I have yax trax strapped on my running shoes for several hours. The Uwharrie 20 miler was the true test. In the past during training runs and when running the 40 Mile I have limped for a couple days dealing with raw feet and loosing several toenails a week later.

Saturday morning while dressing I did not body glide or tape my feet and ran with wet feet for almost 3.5 hours w/o hot spots or blisters! Wow! I need to wear these socks more to see if I got lucky, or if they are as special as I am told. Yet, from Saturday's surprise absence of blisters, I expect they just might be for real! Stay tuned for more reports on Dry Max Socks!

Many thanks to my fellow runners who shared the trails and shared support on our adventure on Saturday!

JOY!

2011-01-16T18:27:00.001-05:00

This was a weekend of real NC winter trail running: Saturdayan organized “race” and Sunday morning an surprise social run with localrunning buddies. I am sore and whooped right now. A token of too much time awayfrom trails! I am happy to be slogging back to the trails!

Saturday:

All I could think for most of the 15.5ish miles of theinaugural 25k Lakeside Trail run was: JOY!

The route is a lollipop course with the “lollipop stickbeing the “out ‘n back”, except for the lake crossings it was all snowy/muddyand a bit icy (in parts) wonderful, single track trail run! The “candy” part ofthe loop was an interesting circle (kinda circle). Most of the trail wascovered with 2” of snow. I live inJefferson, NC where we have at present 5-9” on the trails-so coming toGreensboro was both a surprise and joy. Greensboro rarely gets snow that sticksmore than a day…Soooo: snow yes! Awesome adventure with 115 starters: YES!

As with any run of in 20-30ish degree heat, I wondered todayabout appropriate attire. Today I knew I would not run fast so don’t need torun “bare”…

I finallysettled on Montrail Mountain Masochist shoe… I warmed up in the super lightweight 2011 Montrail Rouge Racer…yetI wanted more traction in the snow and mud…so the Mountain Masochist performedto my delight, superbly in the shallow snow and immerging mud!), I noticed thegirl who ran with me and finished just behind me, wore the same shoe! (Coolabout your shoes, Sara!) I wore shorts and LS shirt, w/ Montrail jersey over top!

The Lakeside Trail 25k was a great and fair re-entry totrail racing (‘though I was committed to run’ and not “race”!..I met my goal ofworking hard and staying in control. I completely enjoyed trail time with ToddHartung and Dan Bensimhon as we shared much of 12+ miles together! We are allwithin 3 years of each other’s age and it was neat to talk and realize how ourlives have been so very different from one another’s! After 1 bloody fall, Italked less and listened more!

Sam Kilsdonk, 1st woman in just over 2:00...She's headed to Boston soon!

I finished up in 2:08:57, 14^th overall and 3^rdwoman. Go here for full results!

Finish Line after most of us were done!

Part II

This morning I awoke around 7am and after talking withGeorge, we changed our plans. We were going to go to Wilkes County to run/bike,yet George just learned of the death of a colleague and would instead head toWinston-Salem to pay his respects and celebrate a man’s full and generous life!

I checked email over coffee and learned that Doug Blackfordand Dennis Norris, two awesome men and tough trail runners invited me to jointheir snowy Mountains to Sea Trail adventure. They were meeting at 9am on theBlue Ridge Parkway. After exchanging a couple emails, I joined them in Deep Gap(a 16-minute drive on a vacant-road Sunday morning, ready for our adventure!

We drove on the partially snow covered Blue Ridge Parkwayfor a couple miles to the trail head we wanted to start at. In a 2-wheel drive4 cylinder Toyota Echo, I was stressed by the drive up hill and could onlydread the drive down in a couple hours time! (The parkway can be steep inplaces and doesn’t always offer guardrails!)

Mountains to Sea snowy trail

We had a blast! Running 1 hour North on the newly createdportion of Mountains to Sea Trail and back on the icy/snowy parkway.


Dennis and Doug running uphill on icy Blue Ridge Parkway

We passed by several icy outcroppings....

Doug (front)and Dennis admiring the view through the trees...

All threeof us appreciated the great efforts by the Friends of the Mountains to Sea Trail for creating such a great path!

Me, proving I was really there!

After finishing our romp in 1:50 we started down in our cars on the snowyBlue Ridge Parkway. I was scared as a couple hours brought slightly elevatedtemps and more slickness to the surface. I felt like I might have a panicattack (though I haven’t had one before) while driving down the mountain at5-10mph in 1^st gear, riding the breaks. Thank you to Dennis and Dougfor putting up with my fears!

This week in the NC High Country looks fairly mild and Ihope we’ll get a full week of high school in! I have not been to work(officially) in a long 9 days and am scratching to get back at what I need todo! (Yesterday was a school day, yet happily my principal is supportive of myrunning and is willing to work with me on the several potential Saturdayconflicts I might have with sudden Saturday school this winter!) Thank you Principal Krider!

Running again!

2011-01-01T15:21:00.001-05:00

Eric Grossman and I having fun on the AT, 1/1/2011


JJ Jesse, Eric Grossman, Doug Blackford, Martha Cutler, Beth Minnick and Jenny Nichols pre run

This morning I celebrated the start of 2011 by gettingtogether with some friends for a short trail run! What fun! It’s been 2.5months since I have been able to run freely and the joy and freedom of thismorning was very appreciated.

My GPS says we did 8.5 miles on the muddy and steep figure 8loop of the Iron Mountain and Appalachian Trail. Several months ago, 8 miles wouldbe a warm-up, yet today I clocked my longest run since 10/19/2010! I am runningever other day now and spinning/elliptical/swimming on the alternate days. I amdetermined to get this recovery/glute retraining right and not get too greedyand do too much too soon.

In addition to aerobic and physical therapy exercises, Ihave discovered an interesting ½ hour class in Boone at the Wellness Centercalled Quick Fit. (I call it “the class that kicks my butt”). This classcomplements core strengthening and some of the agility work I need to continuedoing to continue to heal and avoid a relapse into what I worked myself intothis past fall.

The class is a combination of hurdle jumps, ball squats,suicides, ab roller, medicine ball throws, etc, etc done in a 2 lap circuit.When I am in the thick of the class I feel uncoordinated and weak, yet stilllike working really hard!

I have been offered and have enthusiastically accepted a spot on Montrail's UltraRunning Team for 2011. I missed many of the Montrail Ultra Cup races this past fall due to my focus on 100k training and then being injured, so I will likely not participate in the series this year. I hope to explore several new races including at least one of the North Face Endurance Challenges and a couple shorter La Sportiva Mountain races. I am working on a tentative racing schedule for the 1^stpart of this year and will post some ideas soon. I do plan to run Western States 100 in June and hope to be offered a spot on Team USA to run at World 100k in the Netherlands inSeptember. There is much life to be lived, training and patience to workthrough in the meantime…

Next weekend I hope to join a bunch of local friends for a13-mile run on the Tanawha Trail.

I am working on finalizing details for New River Trail 50k,10/08/2011. Registration will open in mid January at Ultra Signup.

Poor biomechanicals

2010-11-28T10:15:00.001-05:00

This past October 19^th, I was running along,continuing to prepare for World 100k by doing a planned warm-up into trackinterval session. I didn’t trip or fall or slip or slide, yet I did walk offthe track that afternoon with very heavy sore legs and an idea I had somehowtweaked my left hamstring.

In a former post I spoke of the mystery of it and disappointmentof withdrawing from participating with Team USA. In the meantime I have soughtassistance in determining what happened and how to get better from Dr. Ryan Woods, DC and Greg Blais PT of Mountain Physical Therapy in Asheville. I have thus far avoided having an MRIas it has been my experience, that unless I have had an obvious mechanism ofinjury (falling on rocks to micro fracture my kneecap) that an MRI doesn’t seemto serve ready answers. An MRI may yet be in my future, yet I have some thingsto work on first.

Greg working with me on posture at Mountain Physical Therapy

I first saw Dr Woods about a week after the above incident.He did some Graston on my ITB and hamstring and determined through muscletesting that my left glute was not engaging and my SI joint, for lack of betterdescription wasn’t happy. Instead of getting better, I got worse. When I askedher, Anne Lundblad recommended the fine folks at Mountain Physical Therapy inAsheville. Though 2.5 hours is a long way to go for an appointment, I trustAnne’s recommendations, and have been really pleased so far.

A summary of what I have learned:

1. Left glute max and medius not engaging. To pick up theslack, hamstrings and hip flexors are overworked.

2. I have terrible pelvic tilt and control-caused by musclegroups not doing their proper jobs. This leads to big time ITB issues.

Though I’d dealt with ITB issues on and off since June, Iwasn’t overly concerned. As for the rest of it, it seems my body was doing anexcellent job compensating and the last “straw” was a track interval!

Me being goofy demonstrating good form. Notice stable pelvis.


Still being goofy showing loss of control with balance leg.		Notice how outside of leg creates stress on knee and ITB!

I am now doing all sorts of posture/balance exercises tostrengthen and retrain muscles to do their jobs. I am not land running yet.Pool running, swimming (breast stroke, not freestyle as the flutter kickinvokes hamstring discomfort), elliptical and cycling and trail hiking with poles are myfitness choices right now. I am having some results with the exercises andfinally can start to tell I am gaining more glute strength and pelvic control.

This was on the white board in the PT's office on the day of my 2nd appointment

I hope to ward off something like this from happening againby rethinking my training. This past year, reading for Worlds, I ran 6-7 days aweek most weeks and 75% more road and pavement and “speed” than ever before. Inthe past, with trail running as a focus I think I had a stronger core and wasmore agile all around. I don’t have a real plan-yet clearly something needs tobe different!

I’ll continue to share as I progress and learn things!

The Beach!

2010-11-16T10:56:00.002-05:00

Edge of the World at Folly Beach, SC

I have had 2 visits with my new PT concerning my “nix the 100kinjury/biomechanical”. I am doing exercises and have an idea of what is plaguingme and am working my best to deal with what is wrong and what to do! I willpost next time on my findings and prognosis for what is going on.

Yet for this past weekend at least for most ofeach day, I did not dwell on what wasn’t possible, but on new adventures!

After I realized I couldn’tcompete, I withdrew from the team. Bummer. George was bummed for me too, yet Ithink he was more bummed not to have 5 days post race romping around Spain.So...we decided to schedule something we could look forward to… After getting cleared from our jobs, we tookan extra day from Veteran’s Day Weekend and made a 4 day with our destinationbeing the Atlantic Ocean!

George on the SUP board. (I tried it too and promptly fell in!)

Since I am more high maintenancethan usual (can not run and must swim/ elliptical/bike instead) we chose aresort with a great fitness and swim center that had a great deal going on ANDit was as easy drive from downtown Charleston, SC. We had a kitchenand Internet and a fitness center and pool at the Wild Dunes on Isle of Palms,SC…plus we got a great rate ‘cause we were a 4 minute walk (brisk) to the oceanand not overlooking it!

The resort is known for golfand tennis… I can hardly tell the difference and George is recreationallyskilled with both…Yet our focus would be on “downtowning, fresh fish eating andbike riding and swimming in the heated pool”.

Right after a great ride on a warm day

We certainly were not thetypical resort visitors. We had the Toyota Echo with our bikes on top and itseemed the majority of the other vehicles were Audi, Mercedes or Lexus. I wasbarefoot and in flips most of the time whereas many of the other women were inheels if they weren’t in golf outfits.

We really had a great time...Though I wasn't took psyched falling into a chilly creek while padding the SUP board for the first time...yet it did get much easier with practice!

Me, still wet after taking a digger...yet intrigued by this crazy new sport!


You can't get fish tacos in the NC mountains!

A sighting in downtown..

We spent lots of time in the mild outdoors and also did a Downtown Charleston Pub Tour-an organized event where we were "guided" to different bars and learned history along the way. A very different and entertaining experience.

It was great to spend quality time with George and with the beach...even the 5.5 hour drives down and back were fun, listening to each others music and anticipating our arrival (there and home!)

Disappointed

2010-11-01T09:01:00.001-04:00

My uniform gets to stay in the box this year.

The following is an email I sent to Team USA last night:

Hello almost-teammates!

I have to withdraw from the race. Huge bummer and very unexpected. I am hurt.
In a nutshell: Under the supreme tutelage of Howard Nippert up 'till
10 days ago I was running faster and stronger than ever before....
(thank you Howard)....

Yet out of nowhere during a track workout on 10/19...Things started to
go downhill. At first I thought it a silly tweak and switched land
running to pool running for a few days....didn't help. I have visited
my PT and 2 chiropractors and we have yet to determine the issue...

A week later, I had not improved (gotten worse, sadly) and limp my way
through a 4.5 mile "run", and despite my prayers (and begging) to the
universe I am unable to really run. So this morning I emailed Lin and
Timo and Lion (I emailed them last week as a "heads up" ..yet not
really expecting to have to withdraw), and did pull out. (And emailed
again this am, withdrawing...)

I wanted you to hear of my exit from me, rather than someone else.

(If any of you have "pull" with the greater powers of the universe and
can influence the mysterious limitations....I will beg re-admittance
to the team and see you in Gibraltar...)
...I know, wishful thinking...yet what the heck to put it out there?

I really wish for all of you success in the way you all personally
define it and I hope you all meet on your own possibilities and I
wish you all patience, passion and the "dorsal fin" at opportune
times... and bring home a USA medal! I'll be cheering and
channeling enthusiasm from afar!

Annette

I'll post more when I know more.

Lapping Up (and down) Boone Greenway

2010-10-19T12:05:00.000-04:00

Greenway photo taken in the springtime

My 100k training plan called for a 5 hour pavement run thispast Saturday. Though usually I am pleased to be doing my long runs alone,running laps on pavement, called out to me for some sort of amusement beyond mylittle ipod shuffle.

(Many people ask why I don’t do my long runs on dirt-to “savemy knees”, truth be told, I need the road’s harshness to toughen up my quadsand bottoms of my feet. After November 7^th, I’ll return to runningmost long runs on dirt, yet for now, pavement= preparation).

A little pokingaround on local runner’s blogs led me to the Boone Free Marathon website, and Ilearned of the October 16^th marathon to be run out there. Theserunners, some of which are part of the larger Marathon Maniacs,are an enthusiastic group of low key runners that seem to run at least 2marathons per month.

Photo from Boone tourism website

The marathon was 7 laps of 3.75 “out ‘n back” from theWatauga County Recreation Complex to the Watauga Animal Shelter Parking lot. Westashed our aid and coolers under a picnic shelter and started a little after8:30am. Joe Sinclair organized the event and introduced me to his buddies RichardMcNeil, Gladys Lippard, Brent Roach, and Shane Hamby. Resident of Booneultrarunner Bobby Cordell joined the group for part of his Saturday run also.

My plan was to hold an 8 min pace and aim for 37.5 miles.Though I didn’t run with a companion, waving to one another as we passed eachother was fun and especially after a few hours, I looked forward to sharingencouragements. This little group of spirited runners really made my day and Ihope to share in their company again.

I wore a new pair of shoes I am hoping will work out forWorld’s: Saucony Grid Tangent 4. Lighter than what I have worn in previous roadevents-I did wind up with blisters on the balls of my feet-yet I hope more wearingof them in the next couple weeks will condition my feet. Otherwise, I wound uphappy with somewhere around 37 miles and a few new running friends. My marathontime was 3:31:02. For everyone’s marathon results and info on the next GreenwayMarathon (October 23) go to: http://boonemarathon.blogspot.com/

Bobby, Joe, Richard, Annette and Gladys after our runs!

Sunday’s run was prescribed to be 40 minutes. This was indirect conflict with the Dark Mountain 17 mile Trail run, I’d registered forprior to obtaining my current training plan. Yet, flexibility is one of thekeys to sanity, so I choose to drive the 30 minutes to cheer on Maritza’s eventand run the 4 miler. Last month I featured Maritza and her races on this blogand there was no way I would just not go!

Shortly after finishing the 4 mile run....

Running the 4 mile event was perfect for me-a lot of fun ina little time on a great trail in a pretty place! The 4+ mile course contouredand featured a few hills, flats and some pavement. I crossed the finish line in36 minutes and continued running until rounding out my assigned 40 minutes.

The trail running events didn’t have a big turnout and Ifelt disappointed as it is very organized, marked well, good aid and fabulousprizes. I ran the 17 miler last year and loved that too.

Shortly after finishing, I hopped back in my little Echo andzoomed up the mountain. It was high time to spend time cleaning the house thisafternoon!

New River Trail 50k 2010 Race Report

2010-10-15T18:49:00.000-04:00

Welcome to Fries, VA!

It's been a week since the 3rd running of the New River Trail 50k. As a race director I have had a week of mixed experiences and emotions. After being so immersed in preparation for the race, I am relieved to be done with most of the responsibilities for this years race. (Paperwork and thank yous to follow soon). Now a week later, I am able to be more fully at my high school counseling job and more present in my own training. Even our living room is cleared of race supplies which took over the space since around October 1st!


There were 3 piles this size massed around the room pre race.

Though relief is part of what I am experiencing, I have also been debriefing myself and with others, sorting out what worked and what can be improved. I have also celebrated and reflected on the experiences of many of the runners that I got to meet and share part of a fine day with. I am truly privileged to be in this role and have the support of the VA State Parks, community of Fries, VA and many excellent volunteers.Thank you to everyone who contributed to Saturday's race.

Driving into Fries on Friday and overlooking the river, one would not guess that 24 hours later it would be a festive Start/Finish Line of an exciting ultra marathon.

All quiet, later morning 10/8 (day before)

Lot's can change in a day....

Same area 18 hours later, awaiting arrival of first runners...

What follows is the race report I submitted to Ultrarunning last night.

“The course wasbeautiful and the volunteers and people from the community were honestly someof the nicest people I’ve ever met. When I finished (the last 4 miles were abit rough for me) I thought I’d never do another ultra, and by yesterday wastrying to figure out how I’d make it another year before coming back to NewRiver for a little revenge on those last 4 miles.”

MeredithBazemore, 1^st time ultrarunner.

Aton of life energy was exposed and shared during the 3^rd running ofthe New River Trail 50k in Fries, VA on October 9, 2010. Partnering withthe staff of New River State Park, with much support from the little communityof Fries, VA we again facilitated a “green” event, which among other things,featured local foods and local electrolyte drink mix and minimal disposables,with all proceeds going to National Committee for the New River. Registration this year was up 20% from 2009and we had 130 starters and 129 finishers. Over 50 of the registered runnerswere 1^st time ultra runners and runners ranged in age from 23 to 72years old. The trail is an old railroad bed, flat and 100% dirt.


Frontrunners take off! Eventual winners Kate Brun (L white hate) and Chris Motta (to R with gray shirt on)

Secondyoungest female in the 2010 field at 24, Kate Brun of set a new course recordat 3:49:15, Jenny Anderson followed as runner up meeting her personal goal ofsub 4:00 with 3:59:05 and Melissa Ball chased her close with 3:59:42. All 3women bettered Jenny’s 2009 course record!

Onthe men’s side and the second youngest male, Chris Motta, 26 led the pack witha 3:33:36 win, with Doug Covington, 41 at 3:39:47 and Dwight Shuler, 46 wasnext in 3:46:49.

Theyoungest runner was 23 year old Erika Thompson (4:02:55) of NC and the oldestfinisher, Tom Alford (5:35:32), 72 NM. This was Tom’s 150^th ultramarathon. Bill Keane ticked his 240^th ultra off this day, while RickGray of TN ran a personal best of 4:14:29 less than a week after completing theGrindstone 100.

Rick working hard for his speedy finish

Therewere many personal challenges and celebrations on the trail and at the finishline for these runners.

Amy Walters celebrates life!

I got to witness many tears and hugs of relief and joyand groans of focused effort by those who crossed the finish line. Two runnerslooked especially glowing minutes after they crossed the finish line andhuddled together. We learned Abigail Chapman and Amos Desjaridns had gottenengaged after finishing the race together. Congratulations both of you!

Newly engaged

Theday was a perfect, if warm, early autumn day on the trail. After finishingrunners were nourished by homemade soup and bread cooked by a group of veryhospitable women of Fries, VA. Join us 10/8/2011!

Inthe end, upward of $6600.00 will go to National Committee for the New River.For more information on the race and complete yearly results, visit: www.ncnr.org/nrt50k.html

Beth Minnick took the day off from ultrarunning and volunteered at Cliffview and at the Finish area. She took some great photos which she is happy to share. Go to: http://picasaweb.google.com/Iron.Mtn.Trail.Runners/NewRiver50K?authkey=Gv1sRgCMup8oz2tKG5owE&feat=directlink#

Thank you sooo very much to all the runners, volunteers, State Park Folks, my co-workers for dealing with my stress, my hubbie George and kitty Mama Gray for putting up with me and the piles of race stuff! I welcome everyone's critical feedback on the event, I am best reached at annettebednosky@gmail.com, not by this link from this blog.

Now is time to focus on work and home and readying for Gibraltar! Notice the new time gizmo at the top of this blog. The 100k World Championship will start 6:30am local time in Gibraltar on November 7. More details on this in a future post.