tag:blogger.com,1999:blog-82066283287674624732023-10-29T06:43:50.644-07:00How to Run Your First Ultra-50K to 100 MilesMy goal is to help you successfully run your first 50K or your first 100 miler. Most people writing about how to run ultras are really fast, and that is great if “you” are really fast. If you are a middle-of-the-pack runner like me, what I write may be more applicable and useful. After all, we are on the trail a lot longer than those “fast” runners. Most of the Posts are available on my website "Run Your First Ultra" where the posts are easier to access by subject. (Link in the right column)Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.comBlogger163125tag:blogger.com,1999:blog-8206628328767462473.post-18509835160581980782018-03-30T08:53:00.001-07:002018-03-30T08:53:57.100-07:00The 2018 Lake Martin 100I just posted a new Blog on the 2018 Lake Martin 100. It's at <a href="https://www.southeasterntrailruns.com/run-your-first-ultra-blog">https://www.southeasterntrailruns.com/run-your-first-ultra-blog</a><br />
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<a href="https://3.bp.blogspot.com/-73EGO50uga4/Wr5dd1-cOHI/AAAAAAAAGRQ/XOO2QSyFalcUsky-0pgnbHtXsUslJYcwwCLcBGAs/s1600/29388847_1672213122856052_4014588467957727232_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="426" src="https://3.bp.blogspot.com/-73EGO50uga4/Wr5dd1-cOHI/AAAAAAAAGRQ/XOO2QSyFalcUsky-0pgnbHtXsUslJYcwwCLcBGAs/s640/29388847_1672213122856052_4014588467957727232_o.jpg" width="640" /></a></div>
<br />Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com2tag:blogger.com,1999:blog-8206628328767462473.post-3611457824143211692017-06-27T15:44:00.001-07:002017-06-27T15:44:15.250-07:00Run Your First Ultra is MOVING<b>Yes, I am moving the "Run Your First Ultra" blog.</b><br />
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Starting with the blog post published 6/25/2017, <u><a href="http://www.southeasterntrailruns.com/run-your-first-ultra" target="_blank">Best Laid Plans...</a>,</u> or Maybe <u>The Cruelty of the Jewel</u> is more appropriate, all future posts will be on our website <a href="http://www.southeasterntrailruns.com/" target="_blank">Southeastern Trial Runs.com</a>. This post is the story of my disastrous attempt at the Crewel Jewel 50. Even with careful planning, all my supplies in place and everything I could possibly need waiting for me, if you don't do what you know you are supposed to do, you're doomed to failure. I failed!<br />
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I apologize for any inconvenience but our new website on "Weebly" is so much easier to use, they even has a Blog Page.<br />
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<a href="https://1.bp.blogspot.com/-m2ZIwtPan98/WVLWYxwz-TI/AAAAAAAAGQY/NfR3DxSEAjMqdnAcFFIjoqQMrA9kkAYYwCLcBGAs/s1600/cheaha_50k_tanya_0138-10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1000" data-original-width="667" height="640" src="https://1.bp.blogspot.com/-m2ZIwtPan98/WVLWYxwz-TI/AAAAAAAAGQY/NfR3DxSEAjMqdnAcFFIjoqQMrA9kkAYYwCLcBGAs/s640/cheaha_50k_tanya_0138-10.jpg" width="426" /></a></div>
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I have also posted the last post on BlogSpot, The <u>2017 Lake Martin 100</u> on the Southeastern Trial Runs page. <br />
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Again, Here is the link to the first post on Southeastern Trail Runs: <a href="http://www.southeasterntrailruns.com/run-your-first-ultra">http://www.southeasterntrailruns.com/run-your-first-ultra</a><br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-26705535472813204932017-06-24T14:25:00.000-07:002017-06-24T15:37:02.118-07:00<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14pt; margin: 0px;">2017 Lake
Martin 100 - It Just Gets Better</span></b></div>
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<span style="font-size: 10pt; margin: 0px;">By David Tosch, Southeastern Trail Runs</span></div>
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<span style="font-family: "calibri";">I never cease to be amazed and inspired by our runners, whether
it’s the Lake Martin 100, The Endless Mile or our newest race, the Blood Rock
100. That’s what makes putting on these events worthwhile. Over the 5 years of
Lake Martin races we have had some amazing accomplishments and almost super-human
performances, including a woman that had never run further than a 10K in her
life who finished the LM 50 Mile in 2013. In 2014, an 18 year old young man
that had never run more than a 50K, finished the 100. This year’s Lake
martin 100 was no exception. </span></div>
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<span style="font-family: "calibri";">2017 was the 4th annual Lake Martin 100 Mile Trail Race and
5th annual LM50 Mile and 27 Mile Fun Run. For the first time our finish rate in
the 100 went over 50% with 42 of 75 starters completing the 100 miles. The
course is beautiful, following small creeks for miles and some sections along
the shores of the lake. The race is entirely on the private lands of the 20,000
+ acres of the Russell Forest Trail System. The course is about 85% single
track trails and 15% Carriage Paths and gravel roads that do not allow cars.
The only paved section is a short paved trail leading to and from the Cabin Aid
Station. There is absolutely nothing technical anywhere, at least by Alabama
standards. What it does have are hills, Lots of hills! They are all small, with
only a few exceeding 100 ft. in height and even fewer could be considered steep.
But those hills never stop. Quoting Karl Meltzer, “the hills are RELENTLESS!”
All those little hills add up to about 13,000 ft. of elevation gain. </span></div>
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<a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: "calibri";">This year we had the best weather yet with a little light
rain falling at the start. The rain ended before noon and the rest of the race
was dry and cool. The good weather contributed, but I think the primarily reason
for our high finish rate was that so many of our runners had run one of the
Lake Martin races before and knew how deceptive the course can be. We also spent
a little time at the prerace meeting reminding runners to go much slower on
that first lap than they feel like they need to.</span></div>
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<span style="font-family: "calibri";">This year we had 235 starters in all three races. We still
had a lot of runners drop down to a shorter distance but that’s fine with us.
If you enter the 100 but only make 50 miles, you did run 50 miles after all, and
you are still a 50 Mile finisher. This is true in all Southeastern Trail Runs race. We reward runners for he miles covered. Due to the
easy access to virtually any point on the course, we have no qualifying requirements
to run any distance at Lake Martin including the 100. </span><span style="font-family: "calibri";"></span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "calibri";">Russell Crossroads and the starting area of the Lake Martin 100</span><span style="font-family: "calibri";"> </span></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "calibri";">The Cabin 15 minutes before the start of the Lake Martin 100</span><span style="font-family: "calibri";"> </span></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "calibri";">The South, 7 Mile Loop, of the Russell Forest Trail System extending to the lake in the distance.</span></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "calibri";">A view of Heaven Hill. Everything you see is part of Russell Lands and a whole lot more.</span></td></tr>
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Let the FUN BEGIN!!</div>
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<tr><td class="tr-caption" style="text-align: center;">The Start</td></tr>
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<span style="font-family: "calibri";">Betsy Wright going strong in the 27</span><span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span></div>
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<span style="font-family: "calibri";">Danielle Zemola, Crissy Coutts & Adam Bickford Brian Boatman headed for a 100 mile finish.</span></div>
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<span style="font-family: "calibri";">starting the 2nd lap</span></div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-exzDy6Z_rzw/WP_AT4JgRtI/AAAAAAAAGKI/0oe9oh9WhCktDs_kZ_AqKrOIXMi8Z-QMACK4B/s1600/17390537_1381916045201866_5107449247695055824_o.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="425" src="https://1.bp.blogspot.com/-exzDy6Z_rzw/WP_AT4JgRtI/AAAAAAAAGKI/0oe9oh9WhCktDs_kZ_AqKrOIXMi8Z-QMACK4B/s640/17390537_1381916045201866_5107449247695055824_o.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="file:///C:/Users/100RUN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image014.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://1.bp.blogspot.com/-exzDy6Z_rzw/WP_AT4JgRtI/AAAAAAAAGKI/0oe9oh9WhCktDs_kZ_AqKrOIXMi8Z-QMACK4B/s1600/17390537_1381916045201866_5107449247695055824_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><span style="font-family: "calibri";">Elaine Stypula on her way to 1st place in the 100 and a new women’s course record, 26:30:25.</span></td></tr>
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<span style="font-family: "calibri";">Runners heading for Heaven Hill Aid Station</span></div>
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<tr><td class="tr-caption" style="text-align: center;">The BUTS - Heaven Hill Aid Station is ready for the first runners to arrive.</td></tr>
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</a><span style="font-size: x-small;">Heaven Hill at Sunset</span></div>
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The BUTS Heaven Hill Aid Station is a great spot to watch the sunset.</div>
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50 Milers Finish </div>
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<span style="font-size: x-small;">What is Chris Hemphill Drinking? </span><span style="font-size: x-small;">What ever it is worked. He finished the 100 in 31 hours.</span></div>
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<tr><td class="tr-caption" style="text-align: center;">It was a very long, cold night for Aid Station volunteers and runners.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Heaven Hill can be very unpleasant in the middle of the night.</td></tr>
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BUTS (Birmingham Ultra Trail Society) has it's image to uphold!!</div>
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<span style="font-size: small;">Just a few of our Lake Martin 100 Mile Finishers</span></div>
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Congratulation Chris, Now that's a cool pose after receiving the buckle. Looks Familiar!!<br />
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Suman holding up all 4 of his LM100 Buckles.<br />
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<span style="font-family: "calibri";">Aerial photographs by Bradley Gann – Eagle Film</span></div>
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<span style="font-family: "calibri";">Bradley Gann – Eagle Film</span></div>
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<span style="font-family: "calibri";">Suman Silwal – MRuns.com</span></div>
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<span lang="EN" style="color: #1d2129; font-size: 10.5pt; margin: 0px;">Worth Parker</span></div>
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<span style="font-family: "calibri";">Marye Jo Tosch</span></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-39263584396307319752016-12-21T05:52:00.003-08:002016-12-21T06:55:43.186-08:00The 1st Annual BLOOD ROCK 50 Mile, 50K and 25K (And in 2017 the Blood Rock 100On November 19th, Southeastern Trail Runs held our most exciting race ever, The Blood Rock 50 Mile. Next year it will be twice as exciting with the inaugural Blood Rock 100 Mile Endurance Run. It will have almost 40,000 ft. of elevation change. And you thought Alabama was FLAT!!<br />
It’s very rare for a first year race to sell out but that is exactly what the Blood Rock 50 did! The final race in the 2016 Southeastern Trail Series surprised us all by selling out by the end of September. In October, after talking things over with our local trail club, Birmingham Ultra Trail Society (B.U.T.S.) it was decided we could handle up to 300 runners so we opened registration again. Within a matter of days, the race was full again. The Southeastern Trial Series is a seven race series starting in April with a 3 & 6 mile race and ending in November with an ultra.<br />
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50 Mile and 50K Start</div>
<a href="http://2.bp.blogspot.com/-Po8HZf2qTLY/WFqGKBqFlkI/AAAAAAAAGDo/-VkIwC0b3Q00U_8o_WPCwi812ZVfkpGogCK4B/s1600/15129027_1252134701513335_340056454068180516_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="425" src="https://2.bp.blogspot.com/-Po8HZf2qTLY/WFqGKBqFlkI/AAAAAAAAGDo/-VkIwC0b3Q00U_8o_WPCwi812ZVfkpGogCK4B/s640/15129027_1252134701513335_340056454068180516_o.jpg" width="640" /></a><br />
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The Blood Rock 50 was actually three races, 50 miles, 50K and 25K. The runners in all three races got to enjoy the awesome backcountry section we call the “Outback.” Everyone had all the climbing a trail runner could ever want. The 50 mile had over 19,000 feet of elevation change, the 50K wasn’t far behind with over 14,000 feet of change and the 25K had 10,000 feet. We had some tired runners at the end of the day but after a beer and some of Logan Cook’s awesome food everyone was all smiles.<br />
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<a href="http://1.bp.blogspot.com/-m9ANAWbhduk/WFqHUE58X6I/AAAAAAAAGD8/nDSqwYO7H74_fh9BiIlcZAUuTCQLubmoACK4B/s1600/15068892_1252140228179449_7509726027778868010_o.jpg" imageanchor="1"><img border="0" height="424" src="https://1.bp.blogspot.com/-m9ANAWbhduk/WFqHUE58X6I/AAAAAAAAGD8/nDSqwYO7H74_fh9BiIlcZAUuTCQLubmoACK4B/s640/15068892_1252140228179449_7509726027778868010_o.jpg" width="640" /></a><br />
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Just a sample of Logan's "Fare"</div>
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As with most Southeastern Trail Runs races, runners don't leave after finishing. They hang around and enjoy the food and company of fellow runners and friends.</div>
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In the weeks leading up to Blood Rock there was more excitement about the event than any race we have ever done. Oak Mountain State Park allowed us to use old, no longer maintained trails in areas few people ever see, including an old abandoned wagon road down the back side of the mountain. Some of these amazing trails followed a ridgeline with spectacular views out across Dunnavant Valley. And then there was Barkley Hill, named after the infamous Barkley Marathons. This climb is only 1/10 of a mile from bottom to top but the climb gains 233 ft. We installed 600 feet of fixed ropes just to be sure everyone made it up the hill.<br />
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<a href="http://4.bp.blogspot.com/-HVXVs9YPotM/WFqJeLf71NI/AAAAAAAAGE4/b8MyjbCby2Ihu2lHTmiq7xgD3W8_WYGqgCK4B/s1600/BloodRock25K-Profile.JPG" imageanchor="1"><img border="0" height="200" src="https://4.bp.blogspot.com/-HVXVs9YPotM/WFqJeLf71NI/AAAAAAAAGE4/b8MyjbCby2Ihu2lHTmiq7xgD3W8_WYGqgCK4B/s640/BloodRock25K-Profile.JPG" width="640" /></a><br />
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The 50K and 50 Mile started at 6:30 AM with 165 runners, the 25K began at 7:30 AM with another 130. Runners have an easy first mile along a park road to give everyone time to spread out before heading into the backcountry at Oak Mountain State Park. Five and one half miles of the first 10 miles is on unmaintained backcountry trails with over 4,000 ft. of elevation gain.<br />
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<a href="http://4.bp.blogspot.com/-P5GzZBi1q3k/WFqJtcSG7EI/AAAAAAAAGFA/0YYvfLpe3Uo38PAus55VEeqqyxGX7zwjwCK4B/s1600/1-2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"> <img border="0" height="400" src="https://4.bp.blogspot.com/-P5GzZBi1q3k/WFqJtcSG7EI/AAAAAAAAGFA/0YYvfLpe3Uo38PAus55VEeqqyxGX7zwjwCK4B/s400/1-2.jpg" width="300" /></a><br />
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<span style="text-align: center;"> Yeah, it really is that steep!!</span></div>
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Barkley Hill is so steep we had to install 600' of fixed rope all runners would make it to the top.</div>
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<a href="http://3.bp.blogspot.com/--dVb9f7zY1M/WFqLn-ZPNfI/AAAAAAAAGFg/-gznhbXKIPYScB96IVk2v6jvEBttcb7qACK4B/s1600/15056374_10208239196158668_7302573273042485702_n.jpg" imageanchor="1"> <img border="0" height="360" src="https://3.bp.blogspot.com/--dVb9f7zY1M/WFqLn-ZPNfI/AAAAAAAAGFg/-gznhbXKIPYScB96IVk2v6jvEBttcb7qACK4B/s640/15056374_10208239196158668_7302573273042485702_n.jpg" width="640" /></a></div>
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That's a lot of very heavy rope to haul up the mountain, then, back down.</div>
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The Blood Rock 50 mile was also the RRCA State Ultra Championship Race. Our overall winners were Brandon Sullivan of Nashville, Tennessee and our own Lisa Booher from right here in Birmingham. The 50K winners were Mark McAlister from Sewanee, TN and Sarah Grappo also from Birmingham. Sarah is also this year’s Southeastern Trial Series Points Champion. The 25K race was won by Alec Hill also from Sewanee, Tennessee (must be something in the water in Sewanee) and the first woman was Natalia Pribytkova of Metairie, Louisiana.<br />
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<a href="http://2.bp.blogspot.com/-eAL4vz9Z5jk/WFqNctHL2JI/AAAAAAAAGGI/J2NfuXkU8KIkkwS6O2AmGEqSd8ShPhZMACK4B/s1600/IMG_2801.JPG" imageanchor="1"><img border="0" height="480" src="https://2.bp.blogspot.com/-eAL4vz9Z5jk/WFqNctHL2JI/AAAAAAAAGGI/J2NfuXkU8KIkkwS6O2AmGEqSd8ShPhZMACK4B/s640/IMG_2801.JPG" width="640" /></a><br />
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RRCA State Champions, Lisa Booher (center) after finishing.</div>
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<a href="http://2.bp.blogspot.com/-WaMuT9_0jak/WFqObq0LXRI/AAAAAAAAGGU/3u8rXvQjlsoT7q8f1KRA0_NEuR72UqsZACK4B/s1600/15069057_1250295201697285_3279190667265257563_o.jpg" imageanchor="1"><img border="0" height="426" src="https://2.bp.blogspot.com/-WaMuT9_0jak/WFqObq0LXRI/AAAAAAAAGGU/3u8rXvQjlsoT7q8f1KRA0_NEuR72UqsZACK4B/s640/15069057_1250295201697285_3279190667265257563_o.jpg" width="640" /></a><br />
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Brandon Sullivan receiving his awards from RRCA State Representative, Alex Morrow.</div>
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Take a look at the finisher medal for the 50 Mile and 50K. I can’t wait to see what the 100 Mile buckle will look like!<br />
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The RRCA Alabama State Ultra Championship medals on a pile of “Blood Rocks.”</div>
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And the Blood Rock awards weren’t too shabby either.</div>
<a href="http://3.bp.blogspot.com/-VMDX_6aHyaw/WFqGfzUbdiI/AAAAAAAAGDw/5ccgmjtILk8Cf0WVBDU5TT4rmN39cOZKQCK4B/s1600/15123124_1252136801513125_1147531005678523199_o.jpg" imageanchor="1"><img border="0" height="424" src="https://3.bp.blogspot.com/-VMDX_6aHyaw/WFqGfzUbdiI/AAAAAAAAGDw/5ccgmjtILk8Cf0WVBDU5TT4rmN39cOZKQCK4B/s640/15123124_1252136801513125_1147531005678523199_o.jpg" width="640" /></a><br />
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<span style="text-align: start;">This is Natalia Pribytkova of Metairie, Louisiana Showing of her 1st Place award.</span><br />
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As always, Southeastern Trail Runs has some of the best aid stations and aid station food anywhere. These great aid stations are, in no small part, thanks to efforts of the Birmingham Ultra Trail Society, "B.U.T.S." Here are just a few pictures from around the course. Thank you BUTS!!<br />
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The Marina Aid Station Crew The North Trail Head Aid Station Crew</div>
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The High Crest Aid Station The Peavine Falls Aid Station</div>
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If you plan to run the 2017 Blood Rock 100 or any of the other Blood Rock races, you had better register early. The race will be December 9th & 10th. You can find more details about the Blood Rock 50 and 100 Mile Trail Race at <a href="http://www.southeasterntrailruns.com/BloodRock.html">http://www.southeasterntrailruns.com/BloodRock.html</a><br />
And <a href="http://southeasterntrialruns.com/">SoutheasternTrialRuns.com</a>.<br />
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Pictures provided by: Charles McKenzie, Marye Jo Tosch, Suman Silwal (MRuns.com) Southeastern Trial Runs.</div>
Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-39229532105887613432016-09-01T15:40:00.000-07:002016-09-02T11:01:32.088-07:00<div style="border: 0px; color: #363636; font-stretch: inherit; font-weight: 400; line-height: inherit; margin: 20px 0px 5px; padding: 0px; vertical-align: baseline;">
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: small;">Forgive me. I just copied this from <u><a href="http://trailrunnermag.com/races/featured-races/2274-howand-for-whomthe-hardrock-lottery-works?utm_source=Email_marketing&utm_campaign=Thursday_March_24_2016&cmp=1&utm_medium=HTMLEmail">Trail Runner Magazine</a></u>. It is by Alex Kurt, August 31, 2016. This really hits home since I spent 5 years trying to get in Hardrock. When I finally did get in, I blew my chance by getting sick and loosing hours the first day. I ended up getting stuck below the summit of Handies by a thunderstorm and missing the cutoff at Sherman. Despite all that, it was still on of the most amazing experiences of my life and worth every bit of the effort it took. I am now planning on getting qualified again and maybe someday!!!!!</span></h3>
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<span style="font-family: "open sans condensed"; font-size: x-large; line-height: inherit;">How - and for Whom - the Hardrock Lottery Works</span></div>
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The exclusion of a three-time winner from this year's Hardrock 100, and a small women's field, prompt a look into the logic of the iconic race's lottery</h2>
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<img alt="alt" src="https://trailrunnermag.com/images/stories/August2016/hr-lottery.inart.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 10px; padding: 0px; vertical-align: baseline;" /><br />
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Imagine looking forward to a race for a whole year, training for it, tapering for it and traveling to it, only to learn that—contrary to everyone’s expectations—you won’t get in off the wait list.</div>
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It can happen at the Hardrock 100. And this year it did—to three-time champion and six-time finisher Darcy Piceu, no less.</div>
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She says it was exactly as hard as it sounds.</div>
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“It was a pretty deep sadness, I’m not going to lie,” says Piceu, 41, of Boulder, Colorado, who has three runner-up performances—one of those in 2015—in addition to her three wins.</div>
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“I put the training in, and I had a backup plan with a crew,” she continues. “I packed drop bags like I was going to run.”</div>
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Piceu understands her exclusion from Hardrock, which traverses the San Juan Mountains, starting and ending in Silverton, Colorado. (<em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Trail Runner</em>was a media partner of the race in 2016.) “Of course, I’m sad and bummed, but there are so many people who have been waiting to get in, who have been bummed not to get in plenty of times before,” she says.</div>
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The runner-up in the 2015 men’s race, Mike Foote, also applied unsuccessfully this year. Similarly, he says he accepts the race’s lottery process.</div>
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“Though I would have loved to race this year, I know that the only way to get into the race is through the lottery, or winning the previous year,” says Foote, 32, of Missoula, Montana. “Hardrock is a special event that makes each and every participant feel equal and like family. I believe the lottery is an extension of that ethos, and I fully respect that.”</div>
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Still, with more applicants and interest than ever in this bucket-list 100-miler, it’s worth looking at how the lottery works and what it says about Hardrock’s core philosophy.</div>
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<img alt="alt" src="https://trailrunnermag.com/images/stories/August2016/darcy_piceu.inart.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 10px; padding: 0px; vertical-align: baseline;" /><br />
<span class="credit" style="border: 0px; color: #888888; font-family: inherit; font-size: 10px; font-stretch: inherit; font-style: italic; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Unlike many top ultras, Hardrock has no separate entry system for elites, other than the two returning champs. Darcy Piceu, a three-time winner and three-time runner-up, didn't make it off the wait list this year, contrary to expectations. Photo courtesy of Smartwool</span></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">The Lottery, Explained</strong></div>
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So how does that lottery work—and is it working for the right people?</div>
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One hundred fifty-two spots are available for roughly 1,500 applicants. The only guaranteed entries are reserved for the men’s and women’s winners from the previous year; without a title to defend, Piceu had to cross her fingers like everyone else—sort of.</div>
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As a “veteran”—someone with five or more Hardrock finishes—she still had a better chance in the lottery than those hoping to run for the first time, or those with fewer than five finishes.</div>
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In the veterans’ lottery pool, 44 runners with five or more finishers vied for 35 spots, according to Blake Wood, Vice-President of the Hardrock Board of Directors and a 20-time finisher. Each runner’s number of tickets matched his or her number of finishes.</div>
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Another 70 spots were held for entrants with between one and four finishes, and only 47 for “never-ran” applicants. Those in this highly contested group get additional tickets in the lottery each year they apply and don’t get in, increasing their odds; they can also earn tickets by volunteering at the race and doing trail work.</div>
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(On August 27, Hardrock announced that it would lower the total number of runners slightly, from 152 to 145, with 33, 67 and 45 spots for veterans, one-to-four-time finishers and never-rans, respectively.)</div>
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The two winners’ entries are counted against whichever lottery pool those runners would have entered, based on their number of finishes.</div>
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“Hardrock strives to strike a mix between all three groups,” says Dale Garland, Hardrock’s race director. “‘Elite runners go through the lottery, same as everyone else.”</div>
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Each group also has its own wait list, so veterans who are wait-listed must hope for fellow veterans to drop in order to move up in line.</div>
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In addition, Hardrock’s website says the race has up to five discretionary entries each year, meaning organizers can add runners who did not get in through the lottery, “to correct perceived omissions in the lottery, such as a runner that has tried for many years to enter, or who has given exceptional service to the HRH, or that Hardrock thinks will bring added interest to the run.”</div>
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Those awarded a discretionary entry must have qualified for the race and applied for the lottery, and their names are not disclosed.</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">The Veterans' Wait List: A Formality, Until This Year</strong></div>
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While the one-to-four-finishes group has more available spots, the veterans’ pool has a much smaller group of applicants. Wood says this year's 44 runners applying for 35 spots represented a typical veteran applicant pool, and that all of the veterans on the wait list typically get in.</div>
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So when Piceu found herself seventh of eight wait-listed runners, she didn’t think it was a reason to fret.</div>
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There was some movement, and she jumped to third in line. But she would remain there. With a month, then a week, to go, her position did not improve, and she realized she was probably not getting in.</div>
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“Everyone was very surprised, including [Garland],” Piceu says. “I guess I was part of history. Just not in a way I would have hoped.”</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">The Place of “Elites” at Hardrock</strong></div>
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Late in 2015’s dramatic race, Anna Frost lost the lead she had held all day to Piceu before rallying to win. Piceu’s second-place time, 28:57:07, was a new personal best on the course.</div>
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This year’s women’s race lacked that sort of excitement. Frost, defending her title, held a steady lead over runner-up Emma Rocca nearly the entire race.</div>
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“The fact that [Piceu] was left out of this year’s race, it just does not sit right,” says Fred Marmsater, 41, a photographer based in Boulder, Colorado, who has long covered the race (including for this magazine). “It left [Frost’s] most serious competitor for the women’s race out of the run. The women’s race was basically determined by the lottery.”</div>
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Many high-profile trail races, including the Western States 100, the Pikes Peak Marathon and the Ultra-Trail du Mont-Blanc, have separate entry systems for “elite” runners, in order to ensure strong competitive fields.</div>
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Hardrock bucks that trend.</div>
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“At this point, there really isn’t much concern or interest on behalf of the Board of Directors or myself to make Hardrock the Super Bowl of 100-milers,” says Garland.</div>
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In addition to logistical reasons—and permit limitations—he points to the race’s identity. The “family” of long-time Hardrockers, who comprise much of the field and drive the race’s grassroots culture, is at least as important to the race as elite competition, Garland says.</div>
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“If we deepened the field of competitive runners, it would come at the expense of someone who may have been waiting years for their chance to run Hardrock,” he adds. “I don’t think that’s fair.”</div>
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Marmsater, by contrast, suggests that longtime veterans, rather than elite runners, are the ones crowding out first-timers.</div>
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“If you’ve [finished the race] ten times, maybe it’s time to let someone else have a go,” he says.</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">A Woman Problem?</strong></div>
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The men’s field was comparatively deep this year, given the small overall number of participants. Two-time defending champion Kilian Jornet of Spain dueled for nearly 23 hours with Jason Schlarb of Durango, Colorado; they wound up tying in the second-fastest time ever on the clockwise course.</div>
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On their tails in third was two-time Ultra-Trail du Mont-Blanc winner Xavier Thevenard of France, who shared the lead for much of the race. Fourth was Jeff Browning of Bend, Oregon, who had finished third at Western States in June.</div>
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Accordingly, Piceu’s single critique of the Hardrock lottery system was that it doesn’t do much to get more women on the starting line.</div>
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“I think the real desire, for me, is just wanting a bigger field of competition for women,” she says.</div>
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At this year’s race, only 16 of the 152 entrants were female—10.5 percent. “That’s pretty common [at Hardrock], and I wish there were a larger women’s field,” Piceu says.</div>
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In part, this is due to few women applicants—Garland says roughly 16 percent were female.</div>
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And, generally, more men than women participate in ultramarathons. A 2011 year-end review in <em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Ultrarunning </em>magazine put female participation in the sport at 27 percent. Similarly, UltraSignup.com found that, of those who used the site to sign up for ultras in 2013 and 2014, women accounted for 27 and 29 percent, respectively. Women comprised 22.5 percent of 2016 Western States 100 finishers and 18.8 percent of 2015 Leadville Trail 100 finishers.</div>
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That could mean fewer women have qualifiers that would allow them entry in the Hardrock lottery, or have the interest in running Hardrock in the first place.</div>
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“Of course, there are less women applying, but it has to be intimidating to even apply when you look at the start lists to see who’s running and see that there are only 16 women,” Piceu says.</div>
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She adds that she doesn’t have an exact solution in mind, but that keeping a pre-determined percentage of the field open for women’s entries could be a starting point.</div>
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“Based on the number of applicants, they could give 15 or 20 percent to women,” Piceu says.</div>
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“I think our number of women applications will continue to rise as women continue to experience success here,” Garland says, adding that holding a certain number of spots for women is contrary to the idea of an objective lottery – even if that lottery already favors certain non-gender factors, such as previous finishes or past volunteer work.</div>
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“I did do some anecdotal surveying, primarily with women, about this very question during this year’s run, and the general consensus among them was that they were not in favor of allocating or reserving spots for women,” Garland adds. “The women I asked thought that allocating or reserving a certain number of spots would be unfair to the whole idea of a true lottery, and if we were going to spend time ensuring that women were equally represented, our time was better spent to working toward getting more women to apply.”</div>
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“Some women I talk to are adamant about allocating a certain percentage of the field,” Piceu says, “but others say you have to let the lottery be what it is. It’s a slippery slope, and hard to argue with what the race stands for, that it’s authentic and everyone, no matter how fast or slow, is acknowledged.”</div>
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However the lottery evolves, one thing is certain—the allure of Hardrock will endure.</div>
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“I hardly ever keep coming back to the same race year after year, but this one keeps me coming back,” Piceu says. “The San Juans are a special place, and it feels like coming home to me.”<br />
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<b style="line-height: 1.5;">A personal insight into the lottery system for Hardrock. </b><span style="line-height: 1.5;">Do I have a problem with the system? Yes, but only because I will probably never get in again. In view of the very limited number of slots available, what can they do? Then there are the logistics of getting supplies to Engineer, Pole Creek and, of course, Krogers. Those three Hardrock aid stations are in extremely remote areas of the San Juan Mountains. Everything has to carried in and back out. In 2012, I was the Aid Station Captain for Engineer Aid Station, located at mile 53 (clockwise year) and at 11,500 ft, just below timberline. We drove a rental SUV to the top of Engineer Pass (No small feat in itself) at over 13,000 and Marye Jo and I carried almost all the necessary supplies down, over a mile, to the aid station location. The real fun was water. We hiked up about 800 yards to a small creek above the aid station, filled 5 gallon jugs and carried it back down to be purified. We used over 50 gallons of water. That's a lot of trips up and down the mountain.</span></div>
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That's me carrying a load down to the Engineer Aid Station. Above is Marye Jo waiting for the 4th runner to come through Engineer. Hal Koerner, eventual winner, came through about 5:45 in the afternoon. Runners continued coming through until 7:30 AM the next morning.<br />
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<a href="https://1.bp.blogspot.com/-Lv5PfioUOHA/V8iry5shmGI/AAAAAAAAF-o/iLWt4bikx3slAvC5GERfHxMgrkq9C_3cwCLcB/s1600/IMG_1029.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://1.bp.blogspot.com/-Lv5PfioUOHA/V8iry5shmGI/AAAAAAAAF-o/iLWt4bikx3slAvC5GERfHxMgrkq9C_3cwCLcB/s400/IMG_1029.JPG" width="400" /></a></div>
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<span style="line-height: 1.5;">It was a very long and very cold night. At one point we thought we were about to hit by a storm. The wind blew down our "tent" so to speak, and smashed out Coleman Lantern. Fortunately we had a backup. </span>Between Runners everyone sat around the campfire trying to stay warm. Then, we had to carry everything back up 1,500 feet and over a mile, back to the top of the pass to our car.</div>
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<b>Was it worth it?</b></div>
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<b>Absolutely!! I would do it all over in a minute. However, don't ask Marye Jo!</b></div>
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Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com1tag:blogger.com,1999:blog-8206628328767462473.post-4023131179726662382016-07-28T04:49:00.001-07:002016-07-28T04:55:57.947-07:00Blood Rock 50 Mile - November 19thWell, since the last post everything has come together for the new 50 Mile, 50K and 25K Race at Oak Mountain State Park. In fact, in 2017, we will host a 100 mile race at OMSP. Below is our Logo. Pretty cool!<br />
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By the way, watch for our ad in Ultrarunning Magazine this month.</div>
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<a href="http://www.southeasterntrailruns.com/BloodRock.html"><img border="0" height="548" src="https://1.bp.blogspot.com/-yK-73v-4SME/V2CEfAwiK7I/AAAAAAAAF5o/I1EpW6hj_E8FlBR2ZBOq-dvvS2jUK1ZuACLcB/s640/Blood%2BRock%2BEmail%2BAd-2.jpg" width="640" /></a></div>
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Yes, the 2016 race will be November 19th and it will be tough. The 50 Mile will have over 9,300 ft of elevation gain, but the real story is how hard some of those climbs are. We have moved the start to the Fishing Center Pavilion at the north entrance to the park. The 50 mile, 50K and 25K will all follow the same course deep into the backcountry at Oak Mountain State Park, including dropping off the backside of Double Oak Mountain on a virtually unknown, long abandoned wagon road. Below is the new map of the 50 mile course and the elevation profile.<br />
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The 100 Mile in 2017 will be two laps of this course. The race next year will start at the Cabins on Tranquility Lake. We will reserve all 10 cabins for the race and they will be available for rent race weekend. Registration is now open for this years race at Ultrasignup.com.</div>
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<a href="https://ultrasignup.com/register.aspx?did=36632"><img border="0" height="43" src="https://3.bp.blogspot.com/-_xRKp-Ux5KI/V5nwy95qK_I/AAAAAAAAF9o/OpUo7GgLboA6srX3WpyzQCIx078SXe6YgCLcB/s200/Lgo%2BUltraSignup.gif" width="200" /></a></div>
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<br />Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-44088266723122048312015-12-24T06:57:00.002-08:002016-06-14T15:23:54.893-07:00Changes for the 2016 and 2017 Southeastern Trail Series<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
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Over the last year I have been considering
options for creating a 50 Mile Race at Oak Mountain State Park (OMSP.) Although
the park is almost 10,000 acres and has well over 50 miles of trails, it’s hard
to come up with a route that “flows” smoothly and will be fun to run.</div>
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I have two goals for the 50 mile course and race.
First, create a single loop course that does not repeat any trails. That one
will be tough and require permission from private landowners outside the park. The
map below is a 33 mile loop we may use in 2016. Using the course map below, the
50 mile runners will have to repeat 17 miles of the first lap. This course was
measured using Google Earth. By zooming in as close as possible, I was able to
follow the actual trails in most places. Over the next few weeks I plan to get
out to the park and measure various sections with my GPS and find out just how
close the map is.<o:p></o:p></div>
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Second, the real motivation for coming up with a
50 mile loop for 2017 is to add a 100 mile race. In my events application to OMSP for the 50
Mile to be held in 2016, I explained my hope to be able to have a 100 mile race
in 2017. We cannot get official approval until we file the race application in
November of 2016 but everyone at the park seemed really excited about the idea.
Even if we can’t get permission to use private property for a portion of the
race, we already have a 33 mile loop and I am pretty sure I can come up with a
40 mile loop within the park.<o:p></o:p></div>
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I really don’t like using bike trails and paved
roads but again, there is no other option. The course will use the Lake Trail
and Rattle Snake Ridge Trail but those are very nice trails and I enjoy running
them. We will also need to use the Red Trail starting at the South Trail Head
going all the way up to just above Blood Rock. <o:p></o:p></div>
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Starting last summer I began running sections of
potential trails for the 50 and measuring various trail combinations. After the
first of the year, I plan to measure all sections of the course below and get a
total length. Then I will be able add or delete whatever it takes to get the
length right.<o:p></o:p></div>
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The course will be difficult. At least two long sections
will be on “Bandit Trails” that will be fairly hard to negotiate. One of these
trails will be a tough, tricky climb up to the top of the northwest ridge of
Double Oak Mountain. That said, I hiked up that trail on 12/22, right up
through the cliff band over piles of soaking wet leaves in light rain. I then
went back down the same way I came up. I survived!! There will be another
section of Bandit Trail below Peavine Falls but this one is not too bad.<span style="text-align: center;"> </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;">Below
is my “First Draft” map. We will see how it comes out. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;">This map was drawn with
the start at the Cabins. the 2016 race will start at Redbud Pavilion<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
The following is a turn by turn description of the course for
Birmingham runners that are familiar with Oak Mtn State Park. As I said, until
I actually measure it, this is just my best guess!<o:p></o:p></div>
<div class="MsoNormal">
The race will NOT start in the Cabins as planned. Four of
the Cabins are already rented so the race will start at Redbud Pavilion instead.
For the 2017 race, we will reserve all the cabins for 50 and 100 mile runners. I
plan to be standing at the door of the OMSP office when they open on Friday,
November 17, 2016 to reserve all 10 Cabins. I figure 100 mile runners would
like the idea of getting up, eating breakfast in their own cabin, walking a few
yards to the start and using their cabin as a private aid station during the
race.<o:p></o:p><br />
<br />
<div style="text-align: center;">
In 2017 the race will start at the Cabins on Lake Tranquility pictured below.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-bp1x_nwPT7Q/VnwEqJC9K9I/AAAAAAAAF3Q/8-L7X7tQNKo/s1600/Oak%2BMountain%2BCabin%2BLake.jpe" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="332" src="https://3.bp.blogspot.com/-bp1x_nwPT7Q/VnwEqJC9K9I/AAAAAAAAF3Q/8-L7X7tQNKo/s640/Oak%2BMountain%2BCabin%2BLake.jpe" width="640" /></a></div>
</div>
<br />
<a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a>The 2016 race will start at Redbud Pavilion at 6:30 AM with a
loop around the BMX track then take a left on the “Chimney Trail” to the “Dog
Cat Snake Trail” and over to the North Trail Head (NTH.) From the NTH, runners
will cross Findley Dr. to the NTH parking lot, then take the trail back to the
campground. They will run through the campground and cross over to the
northwest side of Oak Mountain Lake. Runners will then following the trail
along the shoreline, cross the spillway and continue heading northeast along
the lake shore on the gravel road. At the end of the gravel road, enter the
paved road and continue straight ahead, past the north toll-booth to the
road across Lunker Lake Dam. (3.68 Miles)<br />
<br /></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
From there the course follows Findley Drive about 1 mile back
south to an old roadway that turns off to the left along a small creek. This
trail starts at the parking area with just enough room for two or three cars.
This parking area is 0.4 miles north of the North Trail Head. (There will be a
water only aid station here.) The trail follows the creek to a fork where two
small creeks merge. Runners cross the creek and angles left following the creek
upstream through an old quarry cut. Just before the spot where the creek
running straight down Double Oak Mtn makes a left, (this is the creek you have
been following upstream) the trail turns right and goes straight up the
mountain paralleling the creek.<br />
<br />
Continue uphill through a very rocky area covered
in boulders to the base of the cliffs. The trail climbs through the rock band to
the left side of the cliff face, then angles right up to the crest. The course then
follows the ridge crest heading southwest. Near the end of the ridge, the trail
turns left across a short shoulder and up to the Eagle Nest Overlook Trail.
Follow the trail along the crest, then down the hill to the left and connect
into the Blue Trail heading back to the NTH. At the trail head, follow the
Yellow trail back to Maggie’s Glen, switch to the White Trail for ½ mile to the
Cabin Trail then through the cabins and back to Redbud Pavilion Aid Station. (9.5
Miles)<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
Leave the aid station heading up the paved road toward
Findley Dr. After about 100 yards, go left onto the bike trail, past “the Rock
Garden” and left on the Yellow Trail. Stay on the Yellow Trail, past Redbud
Pavilion, up past Tranquility Dam and around the lake on the southwest shore.
At the end of the lake, take the trail to the right, up the hill to the ruins
of the Chapel in the old scout camp. Turn left on the gravel road. Stay on the
road past the cabins being renovated and up to the top of the hill to the overhead,
wooden, Camp Tranquility sign.<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
Just before the sign, go left onto the Thunder Trail for the
long climb to the top of the West Ridge of Double Oak Mtn. At the top of the
ridge, go right on the White Trail and down to the Bike Road along the crest.
Immediately turn right back onto the start of the Thunder Trail for a few 100
yards. At the intersection with the Yellow/White Connector Trail, go left on
the connector for the steep descent down the mountain. Stay on Y/W all the way
to the bottom and just before reaching the Group Camp Road, go left onto the
Yellow Trail. Follow the Yellow Trail, heading southwest until you come to the
paved road leading up to the Wildlife Center. Go right down the hill to Terrace
Drive and to the Marina Aid Station #2. (15.0 Miles)<o:p></o:p><br />
<br />
<div style="text-align: center;">
The Marina by the Marina Aid Station</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-z1AGlxPGZR0/VnwFNo7fbjI/AAAAAAAAF3U/UZVEp--5ni0/s1600/Oak%2BMountain%2BMarina.jpe" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="332" src="https://3.bp.blogspot.com/-z1AGlxPGZR0/VnwFNo7fbjI/AAAAAAAAF3U/UZVEp--5ni0/s640/Oak%2BMountain%2BMarina.jpe" width="640" /></a></div>
<br />
<br /></div>
<div class="MsoNormal">
Leave the aid station heading northeast on the paved road
across a short section of lake, then turn left onto the “Lake Trail.” Follow
the Lake Trail, across the dam to the intersection with Rattle Snake Ridge
Trail and go right. Follow the RR Trail all the way around until it finally
coming out at the south end of Double Oak Lake. Follow the paved road a short
distance then along the shoreline, across the beach, through the patio area and
back to the Marina Aid Station #3. (19.6 Miles)<o:p></o:p><br />
<br />
<div style="text-align: center;">
The Lake Trail around Double Oak Lake</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-y_FHMBnJLU0/VnwGoQVJTMI/AAAAAAAAF3g/Rm8F6z5Tp-M/s1600/IMG_0483-ed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://4.bp.blogspot.com/-y_FHMBnJLU0/VnwGoQVJTMI/AAAAAAAAF3g/Rm8F6z5Tp-M/s640/IMG_0483-ed.jpg" width="640" /></a></div>
<br />
<br /></div>
<div class="MsoNormal">
Leave the AS heading southwest along Terrace Drive to the
Wildlife Center Trail on your left. Head up the trail going through the
boardwalk for 1/3 mile until it intersects with the Yellow Trail. Go right on
Yellow to the second intersection with the Jekyll n Hyde Trail and turn left.
Follow Jekyll N Hyde down the hill to the Peavine Falls Road. Cross the road
and go left on the bike trail, “Mr. Toad.” Follow the bike trail up the Johnson
Mountain trail, then cross the paved road to the BUMP Trail. Follow BUMP all
the way up the mountain and up past “Blood Rock.” Just past Blood Rock take a
sharp right onto the trail leading back to the Peavine Falls Road and the gate
on the end of the Red Bike Road. (I think the call it the Red/Green Connector) At
the Peavine Rd, go left down the hill staying on the Peavine Falls Rd to the
Peavine Falls Parking lot and the Peavine Falls Aid Station. (27.3 Miles)<o:p></o:p><br />
<div style="text-align: center;">
Peavine Falls</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-gREke-wOQHc/VnwHO1PuYqI/AAAAAAAAF3o/_uSpmLwiZ48/s1600/peavine-falls.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="424" src="https://2.bp.blogspot.com/-gREke-wOQHc/VnwHO1PuYqI/AAAAAAAAF3o/_uSpmLwiZ48/s640/peavine-falls.jpg" width="640" /></a></div>
<br />
<br /></div>
<div class="MsoNormal">
Leave the PVF Aid Station headed northeast on the white
trail. Just as the white trail turns left runners will go right down a faint
trail angling downhill to the south. Follow the trail until it crosses Lower
Peavine Creek and turns left heading north up the opposite side of the creek.
Continue climbing up past the stone overlook, then continue uphill until the
trail merges into the Blue Trial. At the intersection, go right heading
northeast along the Blue Trail. Continue on Blue for a little less than 3
miles. Go left at the intersection with the Orange Trail heading down the
mountain. Stay on The Orange Trail across the Red Fire Road (bike trail) and
back up the hill to the intersection with the White Trail. Go right down the White
Trail.<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
Follow the white trail along the ridge, over Shackleford
Point and along the crest for about a mile. The white trail drops sharply
downhill and continues down until it joins the Yellow Trail. At Yellow turn
left and follow the Yellow trail for about a mile until Yellow makes a sharp
left and crosses a creek just above Tranquility Lake. Where the Yellow Trail
turns left, runners continue straight ahead keeping the lake on your left.
Follow the trail back to the Cabins and continue on the paved cabin road.
Circle around the lake heading back left along the northwest shore of the lake,
still keeping the lake on your left. Continue around the lake on the gravel
road to the paved road at the BMX track. Go left down the road and back to the
50K finish. (33 Miles) Fifty mile runners will go through the Cabins Aid
Station and continue back out on the course for 17 more miles. Just what that
17 mile loop will be is yet to be decided.<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
At this time I plan to leave the race date where it is but I
may make a few adjustments by next year.<o:p></o:p></div>
<br />
<div class="MsoNormal">
<br /></div>
Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-36664475820955445032015-11-30T15:43:00.003-08:002015-11-30T15:49:12.119-08:00The Tranquility Lake 50K Trail Race<div class="MsoNormal">
<b><span style="font-size: 12.0pt; line-height: 107%;">The Tranquility Lake 50K & 25K
Trail Race - Final race of the 2015 Southeastern Trail Series<o:p></o:p></span></b></div>
<div class="MsoNormal">
Saturday, November 21<sup>st</sup> was the third running of
the Tranquility Lake 50K at Oak Mountain State Park in Pelham, Alabama, just
south of Birmingham. We had absolutely perfect running conditions with temps in
the mid 40’s at the start and beautiful blue skies all day.<o:p></o:p><br />
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-qbQSig9CzI0/VlzdsaShd2I/AAAAAAAAF1Y/rVcTem9O5x8/s1600/12304075_1000125963380878_6491833825521264572_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="219" src="http://1.bp.blogspot.com/-qbQSig9CzI0/VlzdsaShd2I/AAAAAAAAF1Y/rVcTem9O5x8/s640/12304075_1000125963380878_6491833825521264572_o.jpg" width="640" /></a></div>
<div class="MsoNormal">
<div style="text-align: center;">
MRuns (Suman Silwal) picture just before the start of the
Race.</div>
</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We had 164 registered runners and about 150 starters.
Runners make a short loop around the BMX track to spread out before hitting almost
a mile of gnarly, narrow trail up past Tranquility Lake Dam, around the lake
and up to the ruins of the old chapel at Camp Tranquility Scout Camp. From
there runners follow the Group Camp gravel road up to the entrance of the camp
then downhill on the camp road for another mile where they again enter the
single track, Yellow/White Connector Trail for the longest climb in the park.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-WKAZHzmqqCY/Vlzd38A33RI/AAAAAAAAF1g/B_qza9SvrRE/s1600/12243149_10153124324177041_8547312700701149376_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-WKAZHzmqqCY/Vlzd38A33RI/AAAAAAAAF1g/B_qza9SvrRE/s640/12243149_10153124324177041_8547312700701149376_n.jpg" width="480" /></a></div>
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</v:shape><![endif]--><!--[if !vml]--><!--[endif]-->A shot of the sun
coming up over Tranquility Lake as runners climb up along the dam just a few
hundred yards after the start. I don’t know who took this, but if it is your
picture, please let me know so I can give you credit.<br />
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Just over 2 miles into the race runners start the difficult,
630 ft. climb in just under a mile to the top of the West Ridge of Double Oak
Mountain. Our mountain may be small by western US standards, but you will not
find more difficult trails to negotiate anywhere. Once on top of the ridge,
runners follow the Red Bike Road for a couple of miles along or near the top of
the ridge before heading up the Green Trail over to the Peavine Falls Aid Station.
Everyone had better stock up on water here. It’s a very long 6.8 miles to the
next water at the North Trail Head.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After leaving the aid station runners stay on a wide gravel
trail for about ½ mile before the very steep, treacherous descent into Peavine
Falls Gorge. The trail loops around almost under the fall which was really
pretty after several days of rain earlier in the week. Runners then follow Peavine
Creek downstream for about 200 yards before starting up the short but very
steep climb out of the gorge. <o:p></o:p></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-7EqNg2rE7YY/VlzeEAcSsqI/AAAAAAAAF1o/ZQCGeB7w-vA/s1600/12274242_454110761440004_5090795312390826695_n.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="624" src="http://4.bp.blogspot.com/-7EqNg2rE7YY/VlzeEAcSsqI/AAAAAAAAF1o/ZQCGeB7w-vA/s640/12274242_454110761440004_5090795312390826695_n.png" width="640" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
Peavine Falls by Lisa
Booher<o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
As runners leave the gorge they enter the Blue Trail for the
5 mile run to the north end of the park. The Blue Trail climbs slowly to the East
Ridge of Double Oak Mountain, then along the ridge for several miles. The trail
then abruptly drops off the ridge downhill for a short distance to the Eagle
Nest Overlook trail where runners make a hard right for another short but very
steep climb up to the overlook ridge. After a short run along the ridge runners
start a very difficult, very steep descent down from the overlook to rejoin the
Blue Trail about a mile from the North Trail Head.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At just under 13 miles from the start, runners finally reach
the Water Only aid station at the NTH and begin the final 3 mile segment. After
running along a very gentle section of trail for a couple of miles they return
to Tranquility Lake and follow the shore line all the way around the north and
west side of the lake, through the State Park Cabins, past the old dam and back
to the Start/Finish aid station. That is the end of the race for 25K runners.
The 50K’ers get to do it all again.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The Tranquility Lake 50K is the final race of the Southeastern
Trail Series and is the race that determines the Series Winners. The STS
consists of a Short Series and a Long Series with 6 separate points races, each
with a short or a long race option, and one race, The Run for Kids Challenge,
with one short race (a 10K) and two long race options (a 50K and a 12 Hour Race.)
The points earned in each race are totaled at the end of the year and Points Champions
get some really cool stuff including Salomon Jackets, gift certificates and
entry into all 2016 Southeastern Trail Series Races.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This was the third year of the series and there were no
surprises as Lisa Booher and Suman Silwal won the championship. In fact, Lisa
and Suman have won the championship all three years. Things were a lot closer
in the Short Series with Brian Boatman and Kay Estes winning the Short Series
championships with outstanding performances in the Tranquility Lake 25K.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-NYYkNvZ8bNU/Vlzeaf9_duI/AAAAAAAAF1w/sGxgj2ZrXbY/s1600/12239197_1000123266714481_3641400427087652773_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-NYYkNvZ8bNU/Vlzeaf9_duI/AAAAAAAAF1w/sGxgj2ZrXbY/s640/12239197_1000123266714481_3641400427087652773_o.jpg" width="640" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
Lisa Booher and Jason
Wheat, first overall in the 50K<o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
This was the most successful year ever for Southeastern
Trial Runs. All of our races grew significantly and it has been so much fun to
watch our regular runners make huge improvements over the three years of the Trail
Series. Some of our regular runners in the trail series started with very
little running experience and have made great improvements in strength and
endurance. Many have now run their first Ultra with us. Many have gone on to
finish their first 100 mile race. It is great to be able to share in the
success of all those that have participated in our races and cheer them on to
their own personal victories and successes. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Great Job EVERYONE. I can’t wait until next year!!<o:p></o:p><br />
<br />
The first race of 2016 is the <a href="http://lakemartin100mile.homestead.com/">Lake Martin 100</a>. We only have three Lodge Rooms Left. If you want to stay at the only lodging close to the start better reserve a room now.</div>
Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-2889360012176049662015-06-30T07:49:00.001-07:002015-06-30T07:49:16.014-07:00Building a new section of Green Trail at Oak Mountain State Park<div class="separator" style="clear: both; text-align: center;">
</div>
A progress report<br />
<br />
The largest state park in Alabama is Oak Mountain State Park with almost 10,000 Acres and over 50 miles of "Official" Trails. The old Peavine Falls Trail, the Green Trail, leading from Terrace Drive near the Treetop Nature Center over the west ridge of Double Oak Mountain and down to Peavine Falls is in bad shape. The trail was built many years ago and the first mile of the trail, up to the Red Bike Road, the fire road, runs almost straight up the mountain. The lower half of the Green Trail is in pretty good condition but the steep final climb up to the fire road, about 300 to 400 yards is badly eroded and very difficult to hike or run.<br />
<br />
Over the last few weeks Steve Cloues and I have scouted a new route up the mountain to replace the section that is in such bad condition. Three weeks ago I marked and cleared the proposed route. Friday and Saturday, June 26 and 27, I completed the first half of the trail from where the new trail leaves the existing Green Trail over to where the new section of trail crosses the Jekyll and Hyde bike trail. Here is the report I have created.<br />
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 14.0pt; line-height: 107%;">Trail Work Report on
the New Section of the Green Trail<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b>June 26 and 27, 2015<o:p></o:p></b></div>
<div class="MsoNormal">
The new section of Green Trail is now usable starting from
where it cuts off the existing Green Trail over to where it crosses Jekyll and
Hyde Bike Trail. The steep sections of traverse coming down off the ridge are
narrow and my need additional widening. Below, the section of trail that is
completed is marked in Transparent Green over the Red Line indication the new
trail route. The section approaching the Red Fire Road (marked in red only) is
yet to be completed.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-RtZVcUDO0_0/VZKqUblaOQI/AAAAAAAAFz4/KhQXbaa-ABM/s1600/Green%2BTrail%2BCompleted.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://1.bp.blogspot.com/-RtZVcUDO0_0/VZKqUblaOQI/AAAAAAAAFz4/KhQXbaa-ABM/s640/Green%2BTrail%2BCompleted.jpg" width="577" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The following pictures were posted on Instagram as I cleared
the path and created trails Friday and Saturday. I will try to get back up this week and use
the weed-eater to clear out some of the dense undergrowth on the trail down
from the Red Fire Road. <span style="text-align: center;">We are tentatively planning a BUTS work party on July
11 to try to finish this section.</span></div>
<div class="MsoNormal">
<span style="text-align: center;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<o:p></o:p></div>
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<a href="http://4.bp.blogspot.com/-0CALTfWmq6Q/VZKqhC37GsI/AAAAAAAAF0A/PjL4kEKmO1k/s1600/IMG_1952.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-0CALTfWmq6Q/VZKqhC37GsI/AAAAAAAAF0A/PjL4kEKmO1k/s640/IMG_1952.JPG" width="480" /></a></div>
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Green Trail along the ridge near the beginning of the new
section.</div>
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<o:p></o:p></div>
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<a href="http://3.bp.blogspot.com/-I3hzzRz48PE/VZKqjQkX5JI/AAAAAAAAF0I/mEcZ7E6hj0c/s1600/IMG_1953.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-I3hzzRz48PE/VZKqjQkX5JI/AAAAAAAAF0I/mEcZ7E6hj0c/s640/IMG_1953.JPG" width="480" /></a></div>
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The steep section coming down off the ridge.<o:p></o:p></div>
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<a href="http://1.bp.blogspot.com/-eLfU1CbrYMA/VZKrKqvsN1I/AAAAAAAAF0Y/5ZsLQhjT1QY/s1600/IMG_1955.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://1.bp.blogspot.com/-eLfU1CbrYMA/VZKrKqvsN1I/AAAAAAAAF0Y/5ZsLQhjT1QY/s640/IMG_1955.JPG" width="480" /></a></div>
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<a href="http://2.bp.blogspot.com/-Ed8eqAJLwkM/VZKrdatttsI/AAAAAAAAF0w/Sd7wZYNPqJc/s1600/IMG_1956.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-Ed8eqAJLwkM/VZKrdatttsI/AAAAAAAAF0w/Sd7wZYNPqJc/s640/IMG_1956.JPG" width="480" /></a></div>
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The two images above of the narrow section along the traverse off the ridge.<o:p></o:p></div>
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<a href="http://2.bp.blogspot.com/-7IVi8efuGis/VZKrMhSz3yI/AAAAAAAAF0g/YxEqLdq9sAU/s1600/IMG_1957.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-7IVi8efuGis/VZKrMhSz3yI/AAAAAAAAF0g/YxEqLdq9sAU/s640/IMG_1957.JPG" width="480" /></a></div>
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Where the new section of Green Trail crossed Jekyll and Hyde
Bike Trail.<o:p></o:p></div>
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Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com6tag:blogger.com,1999:blog-8206628328767462473.post-89995244596859082442015-06-04T09:18:00.002-07:002015-06-04T09:20:01.427-07:00Some Exciting New Products for Ultrarunning<div align="center" class="MsoNoSpacing" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNoSpacing" style="text-align: center;">
<b>(They work for just road running too)<o:p></o:p></b></div>
<div class="MsoNormal">
Since I purchased my first pair of Trail Shoes back in 2005
or ’06 I have seen a lot of changes in the sport of Trail Running and ultra
running. I actually had to drive to Chattanooga to find a store that had a
selection of trail shoes and a knowledgeable sales person to help choose that
first pair. For fuels, there were GUs and Gels and Hammer had energy products
designed for bike racing that worked OK for trail racing, to a point.
Electrolytes were pretty much limited to capsules you swallowed every hour or
so during a run or race. All this worked OK, Usually!<o:p></o:p></div>
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<o:p></o:p></div>
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<a href="http://3.bp.blogspot.com/-4Or_LuAgCuc/VXB2cO-hjjI/AAAAAAAAFwA/uPtmWbHnhAY/s1600/Untitled.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="260" src="http://3.bp.blogspot.com/-4Or_LuAgCuc/VXB2cO-hjjI/AAAAAAAAFwA/uPtmWbHnhAY/s640/Untitled.jpg" width="640" /></a></div>
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</div>
If you needed a hydration pack, you purchased a small hiking
pack from an outdoors store. Things like water bottle holders and jackets you
purchased from the local road running store or hiking store. Back then, I actually make peanut butter and
jelly sandwiches to take on long runs and I threw in a few cookies. (Well, I
still take cookies.)<br />
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<o:p></o:p></div>
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As I mentioned, many of these products were designed for
endurance biking events, especially Hammer Products and there is one big
difference between a 5 hour bike race and a 5 hour 50K run. A bike rider’s
upper body stays fairly stationary on the bike during a ride. The legs do
almost all of the moving. In a run, your upper body is bouncing up and down with
every single step. When your body bounces up and down, so does your stomach. If
what you consume during the event is not absorbed almost as fast as you take it
in, all that stuff starts sloshing around and your stomach rebels. You will
likely spend the rest of your race battling nausea.<o:p></o:p></div>
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The electrolyte caps work great as long as you remember to
take them on schedule. In reality (reality being the middle of a very long
race, 10 hours, 20 hours, 30 hours, etc…) you will likely encounter two
problems. First, after hours of running your mind just doesn’t function at peak
performance. If a runner is using electrolytes, (salt caps,) and plans to take
one cap per hour every hour, you will likely have no problem for 4 or 5 hours. But,
as the day or night wears on it is really easy to get off schedule. Is simply
becomes difficult just to keep up with the time. I have looked at my watch and
noted it was 10 minutes until I need to take a salt cap. The next time I was
aware of looking at my watch it was 10 minutes past when I should have taken
the tablet and I had no idea if I actually took the capsule or not. By hour 22,
I would be doing good to remember what I was supposed to do on the hour, every
hour.<o:p></o:p></div>
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The second problem many people have with electrolyte caps is
that they become very difficult to swallow late in a race. Most of us have no
problem early in a race swallowing capsules. Throw one on your tongue and take
a big drink of water and it’s gone. Now, fast forward 15 or 20 hours into a
race. If you do remember that you need to take a salt cap, you put it on your
tongue, take a big drink of water and capsule goes nowhere or worse, it causes
you to gag and you spit it out. Once I get to the “can’t swallow a cap” stage,
that’s it for the “salt caps,” I have to get electrolytes some other way or not
at all. Without electrolytes your body does not absorb water very quickly so
the water you drink starts sloshing around in your stomach. “Nausea!”<o:p></o:p></div>
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Several years ago, NUUN came up with a tablet you just drop
into 16 oz. of water and your electrolyte mix is perfect. As you drink your
water/NUUN tablet mix, you get exactly the right amount of electrolytes. This
sounds simple and works great in training runs. (By the way, training runs,
especially those very long training runs, are where you sort out your
ultrarunning plans. It’s where you find out what works and what doesn’t, what
you like or don’t like and what you can eat and what you cannot eat. Then you
go to an ultra and realize what worked great in training runs really doesn’t
work in an ultra. On to plan “X” or “Y.”) For me, the NUUN tablets worked great
in training runs and short races. Then I tried them at the Tahoe Rim Trail 100
in July 2011. Mid-afternoon, 9 or 10 hours into the race, I started feeling sick
at my stomach. I realized the ratio of NUUN mix was way too strong. It tasted
awful. I poured the mix out before the next aid station and started over with
the correct ratio.<o:p></o:p></div>
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Sometime around 9 or 10 PM, 15 or 16 hours into the race, I
stared feeling sick again. This time my mind was somewhat dysfunctional and I
couldn’t figure out what was wrong. I ended up having to walk most of the
night. Just before arriving at the Bull Wheel Aid Station on top of Diamond
Hill Ski Resort about mile 71 I finally figured out the problem. Once again the
NUUN tablet ration was way off. I had walked for 6 or 7 hours before I realized
why I felt so bad. <o:p></o:p></div>
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The reason I was having trouble keeping the ratio correct was
because I was wearing a hydration pack with a water bladder in the pack. It was
difficult to determine exactly how much water was adding at the aid stations. Basically
I was just guessing. At night, it’s even harder to judge the amount of water
added. Each time I added water I would throw in the correct amount of
additional NUUN tablets, per my “guess.” With each aid station stop the mixture
became a little stronger. The change was so subtle I never noticed it until the
water became undrinkable. Too much salt is just a bad as not enough salt. They
both make you sick. I dumped the water out of my Hydration Pack and filled it
with straight water and took salt tablets the rest of the race with no problems
what so ever. <o:p></o:p></div>
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<a href="http://4.bp.blogspot.com/--cYWiwJwNVg/VXB3biySXMI/AAAAAAAAFwM/GyENkqy6qDI/s1600/Marlette-TahoeLake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="476" src="http://4.bp.blogspot.com/--cYWiwJwNVg/VXB3biySXMI/AAAAAAAAFwM/GyENkqy6qDI/s640/Marlette-TahoeLake.jpg" width="640" /></a></div>
<div style="text-align: center;">
<span style="text-align: center;">Marlette Lake and Lake Tahoe from the Tahoe Rim Trail 100
Course</span></div>
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<o:p></o:p></div>
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<a href="http://4.bp.blogspot.com/-01l2MhoTmpY/VXB3c7iXzTI/AAAAAAAAFwY/tuuebWpXrFI/s1600/Tahoe%2BSnow%2BField.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-01l2MhoTmpY/VXB3c7iXzTI/AAAAAAAAFwY/tuuebWpXrFI/s640/Tahoe%2BSnow%2BField.jpg" width="476" /></a></div>
<div style="text-align: center;">
Just one of many snow fields along the crest of the Tahoe
Rim Trail.</div>
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<o:p></o:p></div>
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I don’t like to waste water at aid stations because in all
remote aid stations water has to be carried in, or in some cases filtered from
streams or collected from springs. In some extreme cases, such as Kroger’s
Canteen in Hardrock, snow must be melted and sometimes carried up the mountain
several miles. At these aid situations, water is a valuable commodity not to be
wasted. To use NUUN Tablets I would have to find a way of accurately measuring the
water added. It was simpler just to carry salt caps and remember to take them.<o:p></o:p></div>
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Until about 6 months ago I continued to use nothing but
Electrolyte caps and an energy drink mix. Then, in the Pinhoti 100 this year, by
sunset, I was no longer able to swallow electrolyte capsules and things went
downhill quickly. I decided it was time to find something new.<o:p></o:p></div>
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Several people had told me about a new product called
Tailwind. It is a drink mix that combines carbohydrates, electrolytes, and
since you mix it in water, hydration all in one product. I decided to give it a
try during my training runs for the Lookout Mountain 50 Mile in December. The
stuff worked great. I ran Lookout Mountain consuming nothing but Tailwind and
finished over an hour faster than the previous year with absolutely no stomach
issues and I felt strong to the end. I have used Tailwind in two other trail
races this year, Mountain Mist 50K and the Grand Viduta Stage Race, (a three
day race) plus the Mercedes Marathon, also this year with great results. Yes, I
carry a water bottle even in road races. I only had to slow down for water at
aid stations three or four times in the entire Mercedes Marathon. I like to drink
a little when I am thirsty, not just when I am passing through an aid station. <o:p></o:p></div>
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<a href="http://1.bp.blogspot.com/-ppQKFY0x4gY/VXB491omB0I/AAAAAAAAFww/XuV_PqkfsZ0/s1600/Tailwind%2BImages.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="314" src="http://1.bp.blogspot.com/-ppQKFY0x4gY/VXB491omB0I/AAAAAAAAFww/XuV_PqkfsZ0/s640/Tailwind%2BImages.jpg" width="640" /></a></div>
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Tailwind is available in large, multi-serving packs on the
left and in individual serving sizes, on the right. The small size is a great
way to find out what flavors you like. Read more about Tailwind at <u>Tailwind.com.</u>
Give it a try, even in a road race.</div>
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<o:p></o:p></div>
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There is still the issue of the mixing the correct water/powder
ratio. Running with hand held water bottles or the correct hydration pack can
solve that problem. With the ever increasing popularity of ultrarunning, more
and more companies are focusing on new products for Ultra runners. Two of those
new products are shown below. On the left is one of several new hydration packs
introduced by Salomon over the last couple of years. On the right is one of the
new packs produced by Ultimate Direction. These packs have two bottle holders
on the front and these particular packs have room of a hydration bladder in the
back compartment. That extra water could come in handy for very long training
runs or if you are running a race with long stretches between aid stations,
especially if it will be hot. I discarded the small, blue collapsible Salomon
bottles and use my Ultimate Direction 20 oz. bottles for both packs. It’s easy to
mix Tailwind in a bottle and keep the ratio correct. These packs are both light
and comfortable and the Salomon pack even comes with a “heat shield” to keep
the water from making you cold in cold weather or to keep you from making the
water hot in hot weather. (That’s a smart heat shield!)<o:p></o:p></div>
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<a href="http://1.bp.blogspot.com/-8SqaA5EI0Rc/VXB577tNaOI/AAAAAAAAFw4/f41X_LfBwrA/s1600/Hydrat%2BPacks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="334" src="http://1.bp.blogspot.com/-8SqaA5EI0Rc/VXB577tNaOI/AAAAAAAAFw4/f41X_LfBwrA/s640/Hydrat%2BPacks.jpg" width="640" /></a></div>
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The Ultimate Direction Pack <o:p></o:p> The Salomon Pack </div>
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Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-36603014332901376932015-03-11T05:52:00.000-07:002015-03-11T05:52:06.337-07:00How to be an Ultra RunnerI just couldn't resist posting this video. "How to be an Ultra Runner" by TrailAndUltra<br />
Forget the Blog, this is all you need to know.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-06Kyuu1Gzt4/VQA6RHGJPFI/AAAAAAAAFtM/uAj51Bs7C90/s1600/How%2Bto%2Bbe%2Ban%2BUltrarunner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-06Kyuu1Gzt4/VQA6RHGJPFI/AAAAAAAAFtM/uAj51Bs7C90/s1600/How%2Bto%2Bbe%2Ban%2BUltrarunner.jpg" height="346" width="640" /></a></div>
<br />
<a href="https://www.youtube.com/watch?v=VytCTHrnShc&feature=youtu.be">https://www.youtube.com/watch?v=VytCTHrnShc&feature=youtu.be</a><br />
<br />
EnjoyDavidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-52855929623282677212015-03-10T14:31:00.000-07:002015-03-10T14:33:40.782-07:00Tranquility Lake 50K<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 20.0pt; line-height: 107%;">No Tranquility in Hotly Contested Series<o:p></o:p></span></b></div>
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<span style="font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="line-height: 17.1200008392334px;">This article just came out in the March issue of Ultrarunning Magazine.</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 12.0pt; line-height: 107%;">Perfect Day, Awesome Runners, The
Best Volunteers on Earth, It just doesn’t get Any Better!<o:p></o:p></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-dolKG8psUbE/VP9hoWdaguI/AAAAAAAAFs4/Ltz7y_HgonM/s1600/Tranquility%2BLake.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-dolKG8psUbE/VP9hoWdaguI/AAAAAAAAFs4/Ltz7y_HgonM/s1600/Tranquility%2BLake.jpg" height="360" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beautiful Picture of Tranquility Lake by Olivia Affuso</td></tr>
</tbody></table>
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<div style="text-align: left;">
We could not have asked for better conditions for the final
race in the 2014 Southeastern Trial Series.</div>
</div>
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<div style="text-align: left;">
Temperatures were in the mid-40s at
the start with beautiful clear skies all day.<br />
Over 150 runners toed the line November
22<sup>nd</sup> for the 7:00 AM start at 10,000 acre Oak Mountain State Park,
in Pelham, Alabama, just south of Birmingham. Most people think of Alabama as rather
flat, that is, unless have run trails in the area. Located just at the tip of southwest
tip of Appalachian Mountains, our hills may not be very tall, (Double Oak
Mountain, which runs the length of Oak Mountain State Park, rises only a little
over 600 feet above the surrounding terrain) but what it lack in size, it makes
up for in shear ruggedness. Tranquility Lake 50K is actually two races, a 25K,
one loop of the 15.6 mile course and the 50K, two loops. The 50K course had 4,390 ft. of elevation
gain and is 93% single track trails with only about 2 miles of gravel roads
closed to cars.</div>
</div>
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<a href="http://3.bp.blogspot.com/-VVduzonhRLM/VP9fuIDKGqI/AAAAAAAAFsc/0mSlnvJLSvc/s1600/1462779_860739337291466_4660914969795738699_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-VVduzonhRLM/VP9fuIDKGqI/AAAAAAAAFsc/0mSlnvJLSvc/s1600/1462779_860739337291466_4660914969795738699_o.jpg" height="300" width="400" /></a></div>
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The run starts with a spectacular but very short climb up
the trail along the spillway of Tranquility Lake to the top of the Dam. From there, runners follow the western shoreline
for about 1/3 mile before another short climb up to the old Boy Scout Camp,
Camp Tranquility, now being restored. They follow the gravel road up another
hill to the entrance of the camp before starting the very fast one mile descent
to the first real climb, the Yellow/White Connector. This rugged trail climbs
600 ft. in about 3/4 of a mile. Runners then head southeast along the West Ridge
Trail for three miles to the Aid Station at Peavine Falls Parking Lot. From
there, the course follow the Blue Trail for about 5 miles along the East Ridge
of Double Oak Mountain before dropping down to the North Trail head and a water
only aid station. The West Ridge Trail and the Blue Trail offer spectacular
views, especially the West Ridge, where you run along the ridgeline itself. It
is not a good idea to spend too much time sightseeing while running up there. Sections
are very rocky.</div>
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<o:p></o:p></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-1cqYR4US17o/VP9dU_CkQgI/AAAAAAAAFsI/4nzSdtl7m_8/s1600/Oak_Mtn_TranqLake-ed.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-1cqYR4US17o/VP9dU_CkQgI/AAAAAAAAFsI/4nzSdtl7m_8/s1600/Oak_Mtn_TranqLake-ed.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tranquility Lake D</td></tr>
</tbody></table>
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The descent to the North Trail Head is a bit tricky with a
few steep sections and lots of loose rocks and roots. From the trail head, runners
follow relatively docile trails with gentle climbs for the final 3 miles back
to the Redbud Pavilion and the finish for the 25K. For 50K runners this is the
location of the next aid station before heading back out on the second loop. Near
the end of each loop runners circle the east side of Lake Tranquility called
the Old Lake at Oak Mountain.</div>
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<o:p></o:p></div>
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The Southeastern Trail Series is a series of 7 races in the
Birmingham Area. The series starts in April with a 5K and 10K and builds
throughout the year, culminating in the Tranquility Lake 50K. The series is
designed to transform road runners to trail runners and help short distance
runners finish their first ultra.
Runners earn points based on their time for each race run in the series.
Going into the final race of the series, the 50K, the 3 lead women were
separated by just two points. The lead four men were less than 10 points apart.
This was going to be a very competitive race.<o:p></o:p></div>
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Donna Arrington came into the 50K leading the series by 0.783
points over Lisa Booher, our 2013 Southeastern Trail Series Points Champion.
Vanessa Stroud was just 1.4 points behind Lisa. We knew this was going to be a
race to the end. Donna and Vanessa had run the Pinhoti 100 just three weeks
before giving Lisa a slight advantage and she took that advantage winning the
Women’s race by almost 25 minutes (6:02:54) over second place Donna Arrington
(6:27:21). Beverly Brower, of Jackson Mississippi, took third in 6:29:20 and
Vanessa Stroud came in fourth at 6:49:54. Lisa is the 2014 Women’s Points
Champion in the Southeastern Trail Series.</div>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ps9-Mk-m5-M/VP9gJ-UVGsI/AAAAAAAAFsk/qFTiDQZkFBw/s1600/L-R%2BVanessa-LIsa-Donna-Beverly.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-ps9-Mk-m5-M/VP9gJ-UVGsI/AAAAAAAAFsk/qFTiDQZkFBw/s1600/L-R%2BVanessa-LIsa-Donna-Beverly.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Left to Right, Vanessa, Lisa, Donna and Beverly</td></tr>
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On the men’s side, John Brower of Jackson, Mississippi, took
first in 4:47:59 and set a new course record. Second went to Douglas King of
Marietta, Georgia in 4:58:19. Third place was taken by Todd Lytle of Mineola,
Florida in 5:02:10. Two of the three men competing for the Southeastern Trail
Series Championship, points leader, Suman Silwal and second place Mark Beggs, also
ran the Pinhoti 100 three weeks earlier. The first of the points championship contenders
to finish was Mark Beggs in 5:47:45. Logan Cook, third in the point’s
championship, finished in 5:58:43. Suman
finished in 6:21:14 but his points lead was just too much for anyone to
overcome. He is our 2014 Points Champion
for the second year in a row.</div>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Hnkbmk76OmA/VP9hNvAQB4I/AAAAAAAAFsw/6TM9ehIvEB0/s1600/10272723_860740440624689_2678854416747610149_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-Hnkbmk76OmA/VP9hNvAQB4I/AAAAAAAAFsw/6TM9ehIvEB0/s1600/10272723_860740440624689_2678854416747610149_o.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Left to Right, Logan, Suman and Mark</td></tr>
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For more information on the series and individual
races, including the Lake Martin 100, check out our website, <u><a href="http://southeasterntrailruns.com/">SoutheasternTrailRuns.com</a></u></div>
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By David Tosch, RD<o:p></o:p></div>
Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-47036481781715254342015-02-27T11:59:00.004-08:002015-02-27T12:05:32.537-08:002015 Lake Martin 100 & 50 Mile Endurance Run and 27 Mile Fun RunThe Lake Martin 100 is less than a month away. To make things fun this year, Karl Meltzer is running the 100. This will likely be his 36 victory in a 100.<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-q4UBXFu3wLw/VPDMbU5AfdI/AAAAAAAAFrE/sNAu3Zs6I0w/s1600/The%2BBuckle-scaled-2000.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-q4UBXFu3wLw/VPDMbU5AfdI/AAAAAAAAFrE/sNAu3Zs6I0w/s1600/The%2BBuckle-scaled-2000.jpg" height="267" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I think we have the best looking, hand crafted buckle I have seen.</td></tr>
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As many of you know, the Second Annual Lake Martin 100 Mile Endurance Run is March 21 and 22. This is one of the best "First 100's" in the United States. There is also a 50 Mile and a 27 Mile Fun Run. Both are perfect for your fist attempt at ultra distance. Although the course is hilly, the 100 has about 12,000 feet of elevation gain, the 50 has 6,000 ft and the 27 mile about 3,100, that is an average of only 120 feet per mile. The thing that makes this elevation gain manageable for everyone is that almost all of the hills are less than 100 feet. The course is made up of a bunch of small hills. That's pretty gentle by almost any standard in the southeast. Plus, there is nothing technical anywhere on the course.<br />
If you would like to learn more, here is a link to the <a href="http://lakemartin100mile.homestead.com/">Lake Martin 100 Website</a>.<br />
If you are thinking about signing up, Register today or Saturday. All entry fees increase on March 1.<br />
Register at <a href="https://ultrasignup.com/register.aspx?did=29538">Ultrasignup.com</a><br />
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Another thing that makes the course easy for a first time ultra runner is the layout of aid stations. First, there are only 2 aid stations, yet you will never go more than 8 miles away from the next aid station stops. You may ask, how can that be. Well, the course is laid out in the shape of a figure "8" with one additional loop. Where the loops meet, at the red dots on the diagram below, is where the aid stations are located. The dot on the left is the Cabin Aid Station and Start/Finish. The red dot on the right is Heaven Hill Aid Station.<br />
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<a href="http://3.bp.blogspot.com/-u5YKZlsI9is/VPC2XQtNEfI/AAAAAAAAFog/eYZuwfdSYAc/s1600/Course%2Bloops2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-u5YKZlsI9is/VPC2XQtNEfI/AAAAAAAAFog/eYZuwfdSYAc/s1600/Course%2Bloops2.JPG" height="137" width="320" /></a></div>
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The race starts at the red dot on the left, the Cabin Aid Station. Runners, in effect, go over the top of the middle "0" to the red dot on the right. (the first aid station stop, Heaven Hill 1) They then circle around the "0" on the right and back to the red dot on the right. (the second aid station stop, Heaven Hill 2) Runners will then circle around the bottom of the middle "0" to the dot on the left (Cabin Aid Station 1) then around the "0" on the left and back to the red dot. (Cabin Aid Station 2) Race planning is a snap, especially since the Cabin Aid Station allows you to have anything you want at the aid station. That is, you or your crew place you drop bags where you want them or leave them in your car near the Cabin. We don't have to handle your bags so if you want to haul in an ice chest, feel free! Your supplies are never very far and you don't have to figure out where in 18 aid stations to put a critical item, like headlamps. There is no need to time running and walking cycles. The hills will tell you exactly when to walk and when to run.<br />
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For your crew, the drive from the Cabin AS to Heaven Hill AS is only about 3 miles. You may also<br />
go to the Willow Point Cutoff Trailhead at the far north end of the course, only about 6 miles from the Cabin. Crew may also go to the Wilson Road Trailhead at the South end of the course, just 3 miles south of the Cabin. Crew can potentially meet their runner 6 times per 25 mile lap. (Crew is not allowed into Heaven Hill AS but Adamson Road Trailhead is just a few 100 yards away from the AS on the course and you may meet your runner there)<br />
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The course follow the the lake shore and meandering creeks for miles. The trails are 100% single track, carriage paths and gravel roadways most of which do not allow cars. The only paved section is the first 300 yards from the Cabin Start to the Green Way and the Stables Loop Trail. Returning to and leaving the Cabin Aid Station you will be on a sidewalk for about 300 yards, but that's it.</div>
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Here is a link to a Video of the <a href="https://www.youtube.com/watch?v=VcTTj7ZcS6M">2014 LM100 Preview Runs on YouTube</a>.</div>
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Below are pictures from along the course:</div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-O2cejDSNA2Q/VPDCB0EBYXI/AAAAAAAAFp8/4fCufifO2YQ/s1600/IMG_2109.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-O2cejDSNA2Q/VPDCB0EBYXI/AAAAAAAAFp8/4fCufifO2YQ/s1600/IMG_2109.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Start of the Lake View Trail near the Stables</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-nJZ6uSfI6w4/VPDCCJnrlpI/AAAAAAAAFqA/vBPLAuZ4vks/s1600/IMG_2111.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-nJZ6uSfI6w4/VPDCCJnrlpI/AAAAAAAAFqA/vBPLAuZ4vks/s1600/IMG_2111.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Big Way Trail</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-bObcnqTJHV0/VPDCCR69SUI/AAAAAAAAFqE/FamLUTHqyL8/s1600/IMG_2115.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-bObcnqTJHV0/VPDCCR69SUI/AAAAAAAAFqE/FamLUTHqyL8/s1600/IMG_2115.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A section of trail along the South Loop</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-6faQ7Ubhdz0/VPDCHKaQY-I/AAAAAAAAFqc/c1Q-cUh7stc/s1600/IMG_2116.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-6faQ7Ubhdz0/VPDCHKaQY-I/AAAAAAAAFqc/c1Q-cUh7stc/s1600/IMG_2116.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Along the Lakeside Trail</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Y97a7pLUtls/VPDCGP0-nyI/AAAAAAAAFqU/s2vbIvsC_DE/s1600/IMG_2117.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-Y97a7pLUtls/VPDCGP0-nyI/AAAAAAAAFqU/s2vbIvsC_DE/s1600/IMG_2117.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View from the trail.</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-TsG5bxXecEE/VPDCH3sOPpI/AAAAAAAAFqk/kTibYpLEhzA/s1600/IMG_2124.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-TsG5bxXecEE/VPDCH3sOPpI/AAAAAAAAFqk/kTibYpLEhzA/s1600/IMG_2124.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Another section on the South Loop</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-73EEEv3Pa5g/VPDCJ_OmhXI/AAAAAAAAFqs/B1nprm3lBOI/s1600/IMG_2126.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-73EEEv3Pa5g/VPDCJ_OmhXI/AAAAAAAAFqs/B1nprm3lBOI/s1600/IMG_2126.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Morning mist on Lake Martin</td></tr>
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<a href="http://4.bp.blogspot.com/-GIlPJ1PrzvM/VPDCK_RFCbI/AAAAAAAAFq0/sIL6UN1lnXk/s1600/IMG_2130.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-GIlPJ1PrzvM/VPDCK_RFCbI/AAAAAAAAFq0/sIL6UN1lnXk/s1600/IMG_2130.JPG" height="300" width="400" /></a></div>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-LjJnG5MTRoI/VPC8aQEMIGI/AAAAAAAAFpA/fwi815GE7FI/s1600/IMG_1340web.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-LjJnG5MTRoI/VPC8aQEMIGI/AAAAAAAAFpA/fwi815GE7FI/s1600/IMG_1340web.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The SpringHouse Restaurant at Russell Crossroads. Just down the road from the start.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ZK1IR61NncA/VPC8c0uKqjI/AAAAAAAAFpI/0f9WxH3De1Y/s1600/IMG_1347-The%2BStables%2BStart-Finish%2Bfor%2B100.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-ZK1IR61NncA/VPC8c0uKqjI/AAAAAAAAFpI/0f9WxH3De1Y/s1600/IMG_1347-The%2BStables%2BStart-Finish%2Bfor%2B100.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Stables at Russell Crossroads.</td></tr>
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The next series of pictures were taken at the Preview Runs on the course.</div>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-EPwd0tdPgmQ/VPC8lGg9RSI/AAAAAAAAFpQ/BOn225S7yiA/s1600/IMG_2397.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-EPwd0tdPgmQ/VPC8lGg9RSI/AAAAAAAAFpQ/BOn225S7yiA/s1600/IMG_2397.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A section of trail along the Lake View Trail</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-W5oyxpUZiqg/VPC9ZSbwGWI/AAAAAAAAFpw/fV-6p34fChU/s1600/IMG_1142.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="http://4.bp.blogspot.com/-W5oyxpUZiqg/VPC9ZSbwGWI/AAAAAAAAFpw/fV-6p34fChU/s1600/IMG_1142.JPG" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Big Way Trail headed for Adamson Rd. Trailhead.</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Jqa53fcIV6k/VPC8pdRRFcI/AAAAAAAAFpY/FDGYTOvKQgg/s1600/IMG_2441.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="http://2.bp.blogspot.com/-Jqa53fcIV6k/VPC8pdRRFcI/AAAAAAAAFpY/FDGYTOvKQgg/s1600/IMG_2441.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Green Way Trail. This is one of the limited access roadways for electric vehicles, runners/hikers, bikes and horses only.</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-I_8esxKPOM8/VPC9KKRtzPI/AAAAAAAAFpg/snHN0jU7omw/s1600/IMG_2428.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="http://3.bp.blogspot.com/-I_8esxKPOM8/VPC9KKRtzPI/AAAAAAAAFpg/snHN0jU7omw/s1600/IMG_2428.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The 2-Day Loop Trail above the lake shore.</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-BDDtMZk0A-g/VPC9RLPez1I/AAAAAAAAFpo/WBlFItVwA88/s1600/IMG_1144.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-BDDtMZk0A-g/VPC9RLPez1I/AAAAAAAAFpo/WBlFItVwA88/s1600/IMG_1144.JPG" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Another shot along one of many creek crossings on the 2-Day Loop</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-9WLojYp_3mk/VPC8IUvIWEI/AAAAAAAAFo4/XFJtmgRtp00/s1600/IMG_1026.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-9WLojYp_3mk/VPC8IUvIWEI/AAAAAAAAFo4/XFJtmgRtp00/s1600/IMG_1026.JPG" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is the Cabin at Russell Crossroads, location of the Start and Finish and the Cabin Aid Station.</td></tr>
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Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-76539084689175907492014-12-01T15:30:00.000-08:002014-12-01T15:35:03.673-08:00Run Your First Ultra AnewI am about to start up the old Run Your First Ultra blog again. With the Southeastern Trail Series (STR) taking up so much time these days it is hard to find time to write blog posts. If you are not familiar with the Southeastern Trail Series, we started STR here in Birmingham in 2013 to help runners move form running 5K and 10K road races to running an Ultra. The Series starts in April with a short, easy race and builds over seven months to running "Their First Ultra," The Tranquility Lake 50K, in November. (That sounds like a good name for a blog.) From rather humble beginnings we have grown to almost 600 runners participating in the series this, our second year.<br />
<br />
Our 2015 Trail Races put on by Southeastern Trail Runs:<br />
*Race 1 - March 7 - <a href="http://www.southeasterntrailruns.com/V2VTrailRace.html">Village 2 Village Trail Race</a>, Mountain Brook - 8.6 miles<br />
*Race 2 - March 21 & 22 - <a href="http://www.southeasterntrailruns.com/LakeMartin100.html">The Lake Martin 100</a>, 50 and 27 Mile Trail Races<br />
Race 3 - April 11 - <a href="http://www.southeasterntrailruns.com/Tranquility-Trail-Run.html">Tranquility Lake Trail Race</a>, 3 miles or 6 miles.<br />
Race 4 - May 2 - <a href="http://www.southeasterntrailruns.com/RunforKidsChallenge.html">The Run for Kids Challenge</a> - 10K, 50K and 12 Hours.<br />
Race 5 - May 23 - <a href="http://www.southeasterntrailruns.com/STS-Race3-May25.html">The Memorial Day Race</a> (Memorial day weekend) 6 and 12 mile.<br />
Race 6 - July 25 - <a href="http://www.southeasterntrailruns.com/STS-Race4-July27.html">Hotter 'N Hell Trial Race</a> - 8 miles or 16 miles.<br />
Race 7 - September 5 - <a href="http://www.southeasterntrailruns.com/Race5-Ridge-Ridge.html">The Ridge 2 Ridge</a> 10 and 20 mile race.<br />
Race 8 - Sept 25, 26 &27 - <a href="http://www.southeasterntrailruns.com/Bham-Stage-Race.html">The Birmingham Stage Race</a>, 3 Days-3 Mountains-53 Miles.<br />
*Race 9 - October 17 - <a href="http://www.southeasterntrailruns.com/BTC-Race.html">The Birmingham Track Club Trail Race</a>, 4, 7.5 and 15 miles.<br />
*Race 10 - October 31 - Run for Down's Syndrome - details to come<br />
Race 11 - November 21 - The final trail series race is the <a href="http://www.southeasterntrailruns.com/Tranquility50K.html">Tranquility Lake 50K</a> and 25K<br />
*Races that are not trial series points races.<br />
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That keeps us pretty busy!<br />
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<a href="http://2.bp.blogspot.com/-hVnTtF4ykbk/VGywcusfYDI/AAAAAAAAFn0/oFGs-SB7QDM/s1600/Tranq%2BLake%2BStart.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-hVnTtF4ykbk/VGywcusfYDI/AAAAAAAAFn0/oFGs-SB7QDM/s1600/Tranq%2BLake%2BStart.JPG" height="172" width="640" /></a></div>
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I have started a new Instagram site called <u><a href="http://instagram.com/trailrun101">TrailRun101</a></u>. I intend to use the Instagram site to post short videos of trail running tips. The videos will be tied to blog posts. I plan to do short blog posts one or two times per week, starting with the basics.<br />
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So much has changed over the last few years that I think it is time to start "anew." I will get this up and running in the next few days.<br />
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<br />Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-40366046772223821972014-11-18T09:40:00.000-08:002014-11-18T09:48:23.748-08:00North Face UTMB<span style="font-family: Arial, Helvetica, sans-serif;">If you haven't seen this video, <span style="color: #222222; letter-spacing: -0.03em;"><u>The North Face: Ultra Trail du Mont-Blanc 2013 - Epic Moments</u>, </span></span><span style="font-family: Arial, Helvetica, sans-serif;">it is great, with Tim Olson and Rory Bosio. Take a look. This is a professionally filmed and produced video from North Face. Be sure to click on the little "Gear Icon" in the lower right and select "HD 1080p" for best quality and select "Full Screen."</span><br />
<h1 class="yt" id="watch-headline-title" style="background: rgb(255, 255, 255); border: 0px; color: #222222; font-family: arial, sans-serif; font-size: 24px; font-weight: normal; margin: 0px 0px 10px; overflow: hidden; padding: 0px;">
<span class="watch-title long-title " dir="ltr" id="eow-title" style="background: transparent; border: 0px; font-size: 0.9em; letter-spacing: -0.03em; margin: 0px; padding: 0px;" title="The North Face: Ultra Trail du Mont-Blanc 2013 - Epic Moments"><a href="https://www.youtube.com/watch?v=8zF9VLiosgc">The North Face: Ultra Trail du Mont-Blanc 2013</a></span></h1>
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<span style="font-family: Arial, Helvetica, sans-serif;">If you enjoyed the video, please share it with your friends.</span></div>
<h1 class="yt" id="watch-headline-title" style="background: rgb(255, 255, 255); border: 0px; color: #222222; font-family: arial, sans-serif; font-size: 24px; font-weight: normal; margin: 0px 0px 10px; overflow: hidden; padding: 0px;">
<span style="font-size: small;"><span style="font-family: Arial, Helvetica, sans-serif;">Here are a few screen shorts from the video</span></span></h1>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">The Start in Chamonix with 2,300 Runners</span></div>
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<a href="http://4.bp.blogspot.com/-OmWYM1Uxosk/VGuAVcJSTzI/AAAAAAAAFms/XST20xwjPc0/s1600/UTMB2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-OmWYM1Uxosk/VGuAVcJSTzI/AAAAAAAAFms/XST20xwjPc0/s1600/UTMB2.jpg" height="274" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Pretty amazing scenery.</span><br />
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<a href="http://4.bp.blogspot.com/-1CMHzCbDeNQ/VGuAYMgHdgI/AAAAAAAAFm0/Re61gdQdF6A/s1600/UTMB3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-1CMHzCbDeNQ/VGuAYMgHdgI/AAAAAAAAFm0/Re61gdQdF6A/s1600/UTMB3.jpg" height="275" width="640" /></a></div>
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<a href="http://2.bp.blogspot.com/-di2u8dRvQ24/VGuFS-r_njI/AAAAAAAAFnc/PttSYshugEs/s1600/UTMB7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-di2u8dRvQ24/VGuFS-r_njI/AAAAAAAAFnc/PttSYshugEs/s1600/UTMB7.jpg" height="272" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Runners in the Alps at night</span></div>
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<a href="http://2.bp.blogspot.com/-EllK1lVqyk8/VGuAajKAl5I/AAAAAAAAFm8/sC_wTflVMgg/s1600/UTMB4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-EllK1lVqyk8/VGuAajKAl5I/AAAAAAAAFm8/sC_wTflVMgg/s1600/UTMB4.jpg" height="273" width="640" /></a></div>
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<a href="http://2.bp.blogspot.com/-80MII9-QY5c/VGtyM9XfNjI/AAAAAAAAFmc/yxeXq6Jgqxk/s1600/UTMB.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-80MII9-QY5c/VGtyM9XfNjI/AAAAAAAAFmc/yxeXq6Jgqxk/s1600/UTMB.jpg" height="278" width="640" /></a></div>
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<a href="http://3.bp.blogspot.com/-208WXkqdz2o/VGuBeN0aIjI/AAAAAAAAFnI/SgvICYLAbgE/s1600/UTMB6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-208WXkqdz2o/VGuBeN0aIjI/AAAAAAAAFnI/SgvICYLAbgE/s1600/UTMB6.jpg" height="274" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">And the finish back in Chamonix.</span><br />
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<a href="http://1.bp.blogspot.com/-v3dzwboAcM4/VGuBgY5mUZI/AAAAAAAAFnQ/avkVqNOOwew/s1600/UTMB5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-v3dzwboAcM4/VGuBgY5mUZI/AAAAAAAAFnQ/avkVqNOOwew/s1600/UTMB5.jpg" height="274" width="640" /></a></div>
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<br />Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-67847403901928036632014-07-22T08:51:00.003-07:002014-07-22T10:03:01.423-07:002014 The Hardrock 100 - The End and the Beginning<div class="MsoNormal">
<span style="font-family: Times, Times New Roman, serif;"><b>The End – Hardrock 100, Starting at the end.</b><o:p></o:p></span></div>
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<span style="background: white; color: #37404e; line-height: 107%;"><span style="font-family: Times, Times New Roman, serif;">Sometime in the late morning of
early afternoon of July 12th I topped the ridge of Grouse/American Pass at 13,
020 ft. and 60.9 miles into the Hardrock 100. I was feeling good and knew I had
a good chance to finish. As I came over the ridge however, I looked 1.4 miles
straight across the basin to Handies Peak, the 14,048 ft. high point of the
Hardrock Course. The summit of Handies is my<span class="apple-converted-space"> </span><span class="textexposedshow">next destination, 2.8 miles away by trail. I was very
concerned to see a large storm sitting over the north shoulder of Handies and
it was starting to rain and is always the case at that elevation, sleet on me. I headed down off the ridge as quickly as
possible but it began raining harder as I descended. I reached some large rocks
and stopped to take off my pack, untied the rain jacket from my waste, put the jacket on,
replaced the pack and again started down. Just a minute or two later I saw a
bright flash and knew lightning had struck somewhere near the peak. I was
heading into a large open basin with lots of snow fields so I returned to the
rocks, again took of my pack and dug around until I found my poncho. I put the
pack back on, pulled the poncho over my head and sat down to wait out the
storm. After 15 minutes of so I realized the storm was slowly moving of the
northwest so I took of the poncho and continued the descent into the basin.<o:p></o:p></span></span></span></div>
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<span style="background: white; color: #37404e; line-height: 107%;"><span class="textexposedshow"><span style="font-family: Times, Times New Roman, serif;"><br /></span></span></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Looking west back down Grouse/American Pass toward Grouse
Aid Station about 2.5 miles below.</span><o:p></o:p></div>
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<a href="http://2.bp.blogspot.com/-0na0EFILfc0/U85Vk6oXAGI/AAAAAAAAFKs/5Q_B1mcRElg/s1600/2014+Hardrock+142.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-0na0EFILfc0/U85Vk6oXAGI/AAAAAAAAFKs/5Q_B1mcRElg/s1600/2014+Hardrock+142.JPG" height="480" width="640" /></a></div>
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<o:p> </o:p>Looking across American Basin at Handies Peak. The first storm is building just to the left.</div>
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The trail drops down about 700 feet then crosses the basin
to the steep western side of Handies.
The skies to the east had looked threatening ever since the first storm
moved off and there was light rain falling again. As I started up western slope the wind picked
up significantly, it became darker and much colder and it started raining and
sleeting. I continued up a couple of
switchbacks when I noticed people running down the trail toward me. The basin is far above timberline so you can
see for miles in all directions except east where the storm was
developing. The mountain slopes up at
about a 55% angle so all I can see were the clouds flying over the ridge
several hundred feet above me. I
continued up until I met the first group of people running down. They said it looked like a very bad storm was
building to the east and moving this direction.
I decided it was time to take caver again except the side of the slope
was devoid of any shelter. I continued
up the trail to the next switchback and climbed into a 3 foot deep gully with a
few suitcase size rocks in it. Again I
removed the pack and dug out the poncho.<o:p></o:p></div>
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By now it was getting pretty unpleasant so I used the poncho
like a tent and pulled my arms and legs under it. I sat down and made a mental note of the time
and figured I still had time to reach the next aid station, Sherman, before the
cutoff if this storm moved off as quickly as the last. As I sat there trying to keep
the rain and wind out from under the poncho I watched 3 or 4 groups of hikers
that had come down from Handies, climb up and over Grouse/American Pass. I was concerned as
they started over the pass because they were again upon a ridge and lightning
strikes ridges. I was just a bit jealous too. They were on their way down the mountain out
of this mess and thought I probably should have followed them down. As I kept checking the time and realized my
chances of making the next cutoff were rapidly vanishing. At some point I decided I was going to wait
out the storm if it took hours. I wanted
to go over Handies if I had to sit there until dark. After all, I had my headlamp and flashlight
with me.</div>
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<o:p></o:p></div>
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After sitting there 45 minute the rain began to let up and
it started getting lighter. I hadn't
seen any lightning for a while so I decided it was time to see what was
happening on the other side of the mountain.
I stood up, leaving the poncho on this time, grabbed my trekking poles and
started up again. I was still 800 ft.
below the summit and the trail became very steep the last 450 ft. As I reached the ridge where the trail turned
straight up to the summit, I could now see to the east and it appeared I was in
a gap between storms so I decided to make a quick dash for the top. (At 14,000 ft. my quick dash was anything but
quick.)<o:p></o:p></div>
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I was at 63.7 miles and at the high point in the race, Handie's Peak at 14,048 ft. At the top I took the time to get a few
pictures and videos then headed down the extremely steep descent toward the
next aid station at mile 71.9, 8.2 miles away. At the time, I didn't know
exactly how far I had to go but I was sure I could not make the cutoff. Just in case, I really pushed heading down
the steep sections. I didn't think I
would ever reach timberline 2,200 feet and 2 miles below the summit. When I
final reached Burrows Park with 4 miles to go and less than 40 minutes I gave
up and told the aid station people I would withdraw so they could pack up and
go home. If I stayed in the race all the
way to Sherman everyone would have to wait another hour for absolutely no
reason. (Hardrock aid station
rules.) My race came to an end 28.6
miles short of the finish.<o:p></o:p></div>
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Looking across the Basin from the top of Handies. The trail
entered the basin at the far right and dropped down to the grassy area, lower
right and then up near the lake at center before climbing to ridge on the lower
left. You can see why I didn't hang around the summit of Handie's very long!<o:p></o:p></div>
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This is looking down the way I am headed to Sherman. I was hoping the storm straight ahead stays
away until I can get off the mountain.
It did.<o:p></o:p></div>
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<a href="http://2.bp.blogspot.com/-SXv8l_AiocE/U85W0qOEQmI/AAAAAAAAFLE/L98t6z7XMjw/s1600/2014+Hardrock+148.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-SXv8l_AiocE/U85W0qOEQmI/AAAAAAAAFLE/L98t6z7XMjw/s1600/2014+Hardrock+148.JPG" height="480" width="640" /></a></div>
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Upon returning to Silverton that afternoon I learn two
hikers had been killed and several others injured by lightning in Rocky
Mountain National Park, one on Friday and one on Saturday. After arriving home I read an article about
one of the lead runners and his pacer having a near miss on Handies when
lightning struck the top of the mountain while they were on top. The lightning hit close enough to blow out
Adam Campbell’s headlamp. Unshaken by
the incident, Andy went on to finish third. I only hope it doesn't take 5 years
to get in again! </div>
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<o:p> </o:p> </div>
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<b>The Beginning – Silverton to Telluride</b><o:p></o:p></div>
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This may be a convoluted way to write a race report , starting at the end, then doing the beginning, but
somehow it seems to fall in the order of significance.<o:p></o:p></div>
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I learned two new things about the HRH that I didn't realize despite coming up here for 5 years and spending a lot of time on the course. First, the sheer length of the descents is
hard to comprehend and seem a bit overwhelming. You must really hurry down or run down miles of, in some cases, extremely technical, steep terrain. (It is much like going down the Blue Trail at Oak Mtn, where you drop off the ridge near Kings Chair, but instead of taking a minute or two to get down takes 2 or 3 hours.) I have hiked up plenty
of mountains in the San Juan’s so the climbs were no surprise. The descents were much more demanding than I had expected. Second, the stream and bog
crossing are continuous. My feet were
never dry after Mineral Creek at mile 2 with the exception of a few miles after
Ouray Where I changed shoes and socks.<o:p></o:p></div>
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<b>The Race</b></div>
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I woke up at 3:50 AM just before my alarm went off as I
frequently do. We were staying in a very old hotel called the Grand Imperial
Hotel in downtown Silverton. I am sure
it was an elegant in its day and is still nicely maintained, considering. I got
dressed for the race and went downstairs to “Grumpie’s,” the restaurant on the
ground floor for breakfast. Grumpie’s opened at 4:30 AM race morning with a full breakfast
buffet and I ate a full but small breakfast of one egg, two slices of bacon, a biscuit, orange juice and coffee. I was
ready to go! We went back up to the room, I brushed my teeth, put on my Salomon
hydration pack and hat and headed out the door.<o:p></o:p></div>
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<a href="http://4.bp.blogspot.com/-FAeYKmNb0AQ/U85iTuqVLKI/AAAAAAAAFLU/n2OnCxH1Ku0/s1600/Grand+Imperial.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-FAeYKmNb0AQ/U85iTuqVLKI/AAAAAAAAFLU/n2OnCxH1Ku0/s1600/Grand+Imperial.jpg" height="480" width="640" /></a></div>
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The Grand Imperial is located one block from the race start
in front of the Silverton High School Gym. Marye Jo and I hiked over to the gym
to check in and wait for the start. If
runners don’t check in between 5:00 and 5:45 AM they lose their slot. I checked in about 5:10. Didn't want to take any chances. Then I sat down to wait.</div>
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<a href="http://4.bp.blogspot.com/-9Eb9KGj2YXM/U85iv0kSX0I/AAAAAAAAFLc/c8viTc_j-rg/s1600/Waiting+for+the+Start.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-9Eb9KGj2YXM/U85iv0kSX0I/AAAAAAAAFLc/c8viTc_j-rg/s1600/Waiting+for+the+Start.JPG" height="452" width="640" /></a></div>
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About 10 minutes to 6 AM we walked out, took a few
pictures, said good bye and waited. It’s
funny. I was very nervous the previous
day. I think most of my nervousness was
actually a fear of oversleeping and missing the start, hence, losing my one
chance in 5 years. Once we walked
outside I was ready to go. <o:p></o:p></div>
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<a href="http://3.bp.blogspot.com/-AKCo5yMXmAk/U85jLxCAAwI/AAAAAAAAFLk/ztTnLBj64A8/s1600/2014+Hardrock+070.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-AKCo5yMXmAk/U85jLxCAAwI/AAAAAAAAFLk/ztTnLBj64A8/s1600/2014+Hardrock+070.JPG" height="480" width="640" /></a></div>
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The race starts innocently enough with a short climb up a
gentle hill heading up to the “Miners Memorial” just above town. </div>
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<a href="http://1.bp.blogspot.com/-uy4YnH5YOaQ/U85mASkuvyI/AAAAAAAAFLw/tJmzmsIl9Ac/s1600/2014+Hardrock+074.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-uy4YnH5YOaQ/U85mASkuvyI/AAAAAAAAFLw/tJmzmsIl9Ac/s1600/2014+Hardrock+074.JPG" height="480" width="640" /></a></div>
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We then follow a gravel road downhill to an old railroad bed for a mile or so.</div>
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We dropped off the hill, cross Hwy 550, the Million Dollar Highway, so named because of the millions of dollars of gold in the roadbed itself. We then crossed Mineral Creek and began the climb up to Putnam/Lime Creek Ridge. This was the first climb of 13 to reach over 12,000 of elevation. That was also the last time I had dry feet until I reached Ouray at about 12:45 AM at mile 44.<br />
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<a href="http://1.bp.blogspot.com/-wIvx7h2riuY/U85nMzTBRBI/AAAAAAAAFME/Uuq-XVQbw7E/s1600/2014+Hardrock+083.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-wIvx7h2riuY/U85nMzTBRBI/AAAAAAAAFME/Uuq-XVQbw7E/s1600/2014+Hardrock+083.JPG" height="480" width="640" /></a></div>
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This first part of the climb is pretty gentle although a few sections below timberline pass through what I think are “rock glaciers” that were a bit of a challenge, mostly to avoid hurting an ankle. </div>
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The Rock Glaciers are a bit tricky to cross, especially with trekking poles. I just carried mine.</div>
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Timberline in Putnam Basin, 11,800 ft.</div>
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Close to the top</div>
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The flowers along the trails in the alpine basins were beautiful, like these Columbine flowers.</div>
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<b>Putnam/Lime Creek Saddle, The first pass over 12,400 ft. </b></div>
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Looking back down toward Silverton in the first picture and into Cataract Basin in the second.</div>
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<a href="http://1.bp.blogspot.com/--3Qt4ZZz56g/U85rO8HpdSI/AAAAAAAAFMw/nFPByi_G8jY/s1600/2014+Hardrock+091.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/--3Qt4ZZz56g/U85rO8HpdSI/AAAAAAAAFMw/nFPByi_G8jY/s1600/2014+Hardrock+091.JPG" height="480" width="640" /></a></div>
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We will cross the narrow saddle between the two horseshoe shaped chasms.</div>
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<span style="font-family: Times, Times New Roman, serif;">We crossed</span> the saddle just above the cliff band and headed for
the ridge on the other side of the basin. </div>
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And our first significant snow field.</div>
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After the short climb to the top of Cataract/Porcupine Saddle we started
the descent to the KT (Kam Traverse) Aid Station located at mile 11.5. It
took me 4 hours, 15 minutes to cover the distance. Below is a picture on
the descent to KT. The traverse is
visible above the lower cliff bands on the far ride, lower right.<o:p></o:p></div>
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A little closer shot of the traverse just above the red colored cliff bands.</div>
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After the Kam Traverse the trail climbs to Grant/Swamp Pass, one of the most spectacular views of the entire course or anywhere in the San Juan's for that matter. This climb is
fairly gentle until the final 500 or 600 yards to the pass. <o:p></o:p></div>
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The Kam Traverse is covered is wild flowers and has spectacular views back toward Silverton. </div>
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Just a typical creek crossing.</div>
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The final climb up to Grant/Swamp Pass.</div>
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<b>Grant/Swamp Pass, mile 14.9 at an elevation of 12,920 ft.</b><br />
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Island Lake from the top of the Pass.</div>
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<a href="http://4.bp.blogspot.com/-vhPAAuWa_t8/U85uwSyJgOI/AAAAAAAAFOE/uiQbceDZXZQ/s1600/2014+Hardrock+111.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-vhPAAuWa_t8/U85uwSyJgOI/AAAAAAAAFOE/uiQbceDZXZQ/s1600/2014+Hardrock+111.JPG" height="480" width="640" /></a></div>
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Looking across to Oscar's Pass, our next pass, on the far ridge near the right side of the image.</div>
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The climb up was easy. The descent was another story. It can be
described as a controlled fall or an out-of-control slide. Either fits just fine. This is a 400 yard
totally frightening skid. The best way to do this descent is step in a pile of
river-rock size gravel and just slide down with the rocks for 10 or 15 feet.
When you hit something solid you stop, take another step and slide down another 10 or 15
feet. Do Not Fall Forward!! </div>
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The next 4 pictures are from trail marking not the race. I was not about to try this with a camera in my hand.</div>
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The last shot before starting down.</div>
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We actually all made it down alive. Most of us did lost a little skin on the way.</div>
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The next aid station is Chapman Gulch at mile 18.1 and
10,190ft. The descent down to Chapman is
relatively easy (other than that first 400 yards) and the aid station is located
in a huge grove of Aspen Trees. Chapman's is located just about a mile above the town of Ophir. After the AS is where the fun begins.<o:p></o:p></div>
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Looking back up Swamp Canyon toward Grant/Swamp Pass on the descent to Chapman's.</div>
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<a href="http://2.bp.blogspot.com/-S-BTEOhrQ78/U854n7KgiOI/AAAAAAAAFPY/ZMzugf00-90/s1600/2014+Hardrock+119.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-S-BTEOhrQ78/U854n7KgiOI/AAAAAAAAFPY/ZMzugf00-90/s1600/2014+Hardrock+119.JPG" height="480" width="640" /></a></div>
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After Chapman's Aid Station the first mile is pretty gently with only about 300 feet of elevation gain. From there the trail begins to kick up significantly. In the final 2 miles the trail climbs 2,660 feet over some of the most difficult terrain in the race. And then, there are the two snow fields that have to be traversed.<br />
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The "very nice" trail up to Oscar's Pass.</div>
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More of that "very nice" trail.</div>
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<a href="http://2.bp.blogspot.com/-fL8HOzgWS-M/U854snuBvZI/AAAAAAAAFPo/Q2jKUaO_ZI4/s1600/2014+Hardrock+121.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-fL8HOzgWS-M/U854snuBvZI/AAAAAAAAFPo/Q2jKUaO_ZI4/s1600/2014+Hardrock+121.JPG" height="640" width="480" /></a></div>
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The very nice trail with the treacherous show field thrown in. (Another do not fall spot!)</div>
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<b>Oscar's Pass, Mile 21.3 at 13,140 ft. </b><br />
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Top of Oscar's Pass looking back to Grant/Swamp, just right of center. Ophir pass road is left of center.</div>
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Oscar's Pass looking into Bridal Veil Basin.</div>
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The other side of Bridal Veil Basin looking at the Wasatch Saddle, our next destination.</div>
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There was a bit of snow int he basin.</div>
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After Oscar’s pass we entered Bridal Veil Basin for about half
a mile then over the Wasatch Saddle into the Wasatch basin on the Wasatch
Trail. Seems a bit odd since the Wasatch Range is in Utah towering over Salt Lake City. However, there is a
mountain called Wasatch Mountain above the trail. This is the start of the 6.1
mile descent, dropping 4310 feet into Telluride.</div>
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Entering the Wasatch Basin. Telluride Ski Resort's Gold Hill Lift is visible on the middle ridge, just below center. The lift poles of Revelation Bowl can also be seen on the ridge above Gold Hill.</div>
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<a href="http://2.bp.blogspot.com/-T_9Pzx4vARc/U858HPWyYoI/AAAAAAAAFQc/gBFAc_QtZYY/s1600/2014+Hardrock+129.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-T_9Pzx4vARc/U858HPWyYoI/AAAAAAAAFQc/gBFAc_QtZYY/s1600/2014+Hardrock+129.JPG" height="480" width="640" /></a></div>
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On the way down to Telluride,</div>
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Further down the beautiful Wasatch basin.</div>
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Along Bear Creek, Telluride, headed down into Telluride. Town is just visible at the bottom of the canyon.</div>
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This is Bear Creek Telluride. There are three "Bear Creeks" on the Hardrock Course.</div>
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Looks like Telluride must have an ongoing Cairn building competition about one mile above town. <a href="http://1.bp.blogspot.com/-ZWcs7sIiDhE/U859lek8kfI/AAAAAAAAFRU/eznsGa7mKso/s1600/IMG_0419.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-ZWcs7sIiDhE/U859lek8kfI/AAAAAAAAFRU/eznsGa7mKso/s1600/IMG_0419.JPG" height="480" width="640" /></a></div>
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This is someone else's picture of the Telluride Aid Station but it is a pretty cool place.</div>
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<a href="http://2.bp.blogspot.com/-y_rikvrtNiw/U858gX2WKAI/AAAAAAAAFQ8/BAmmHSDiU6M/s1600/Telluride+AS+14.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-y_rikvrtNiw/U858gX2WKAI/AAAAAAAAFQ8/BAmmHSDiU6M/s1600/Telluride+AS+14.jpg" height="480" width="640" /></a></div>
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Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-16584096802693664832014-05-29T04:55:00.000-07:002014-05-29T04:55:03.715-07:00Core Strengthening - A key to better trail running.<div class="MsoNormal">
I am sure everyone knows strength training is an important
addition to every runners training regimen.
It is especially important to trail runners and absolutely critical for
ultrarunners. Just about anyone can go
out and run a flat 5K or 10K without your “core” giving out. I have written articles on how you can run an
ultra if you only run three times a week and do no other training. This is true, you can, and I have done just
that for years. The key word here is
“Can.” You will not do your best and your runs will be more difficult, but it
can be done.<o:p></o:p></div>
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I am running a race this summer with over 33,000 feet of
elevation gain. I have resolved to start
strength training, specifically leg and core strengthening. There is little or no chance I could complete
the race if I don’t. I joined the new
Lifetime Fitness facility literally 1000 yards from my house (2 miles by road)
and started training just before Christmas.
I have worked out two or three times each week up until last week when I
took it easy while tapering for the Mountain Mist 50K on January 25. I was amazed at how much stronger my legs
felt and how much stronger I ran after only three weeks of working out. The run felt much better than in any ultra I
have run recently. I did have a major
problem with cramps the last 10 miles but that was because I was just not
drinking enough and became dehydrated.<o:p></o:p></div>
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You may be wondering why core strength is so important to a
runner. Here is a quote from Ultrarunning
Magazine. “Your core muscles function to
support the hips and spine in correct alignment from front to back, side to
side, and up and down. Trunk muscle groups include hips abductors, adductors,
and flexors; gluteals, various abdominals, the psoas, pectoralis, and lower and
upper back muscles. The core groups have key roles in a fluid running stride.
They stabilize the center of your body, allowing for efficient generation of
force by the legs, arms, and torso. They also provide balance so you can
maintain your center of gravity (located just behind and below your belly
button) when running on uneven or hilly terrain. With strong core muscles, your
spine is kept in a neutral position (s-shaped), lowering pressure on discs in
the back and even helping to relieve back pain if you have had that problem in
the past.” Yes, maintaining a good
posture while running really is important in all forms of distance
running. Your running is more relaxed
and more efficient thus using less energy per hour of running. The longer the run the more important this
all becomes especially when you consider an average 50K takes most runners 5 to
7 hours to complete. The average 100
mile race takes 25 to as much as 48 hours to complete. Your core had better be strong for that!<o:p></o:p></div>
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Fatigue during those long runs will usually results in poor
form. It is not just your legs that go;
it’s also your arms, shoulders, hips and back.
I can’t tell you how many times I have returned to the car after a long
run and barely had enough strength to remove my hydration pack. Having a strong core will make you a better
runner no matter what you run. One
downside of trail running is falling. If
your core is strong you also have a better chance to regain your balance when
you stumble and avoid a fall. Another
benefit of a strong core combined with strong legs, especially the quads, is
having the ability to “power up hills” like the Yellow/White Connector at Oak
Mountain. A strong core forms the
platform from which your arms and legs work to help you run more efficiently.<o:p></o:p></div>
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So how do you strengthen your core? One of the simplest and core exercises is a
sit-up. Another is the “back extension”
or, as I refer to it, a reverse sit-up.
Here is how Shawn McDonald, who wrote the Ultrarunning article mentioned
above, recommends that you strengthen your core muscles. He suggests 2 or 3 core workouts a week, each
lasting 20 to 30 minutes. “The core work
can be combined with a short, easy run or short bout of aerobic cross-training,
either of which should be performed before the core exercises to act as a
warm-up. Then you should stretch your back, trunk, and limbs for about ten
minutes prior to the start of the core work. Be sure to perform the core
exercises with proper form, in a controlled manner and cadence. Finish the core
workout with about ten minutes of additional stretching as a cool down.”<o:p></o:p></div>
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Here is the workout routine suggested by Shawn.<o:p></o:p></div>
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<a href="http://4.bp.blogspot.com/-aWA-dlMN5G0/U4cdCn3Zl-I/AAAAAAAAFDE/wyZWM6Khu68/s1600/Core+Exercises.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-aWA-dlMN5G0/U4cdCn3Zl-I/AAAAAAAAFDE/wyZWM6Khu68/s1600/Core+Exercises.jpg" height="204" width="640" /></a></div>
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Below are examples of a “Plank” - “Back Plank” - “crunch” and “Side Bridge”<o:p></o:p></div>
<br /><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-6SexVbwHQsA/U4ceEtCho2I/AAAAAAAAFDM/0Hv8H7ZVI68/s1600/Plank.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-6SexVbwHQsA/U4ceEtCho2I/AAAAAAAAFDM/0Hv8H7ZVI68/s1600/Plank.jpg" height="116" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Plank</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-u-t_7mDHpeg/U4ceTMt1iiI/AAAAAAAAFDU/pSbx-F-FR8A/s1600/Back+Plank.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-u-t_7mDHpeg/U4ceTMt1iiI/AAAAAAAAFDU/pSbx-F-FR8A/s1600/Back+Plank.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Back Plank</td></tr>
</tbody></table>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-aMSW45DMDSU/U4cef1QVi4I/AAAAAAAAFDc/Xrd73nhrDGk/s1600/Crunch.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-aMSW45DMDSU/U4cef1QVi4I/AAAAAAAAFDc/Xrd73nhrDGk/s1600/Crunch.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Crunch</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-VIIoMgT_3L0/U4cenShDm4I/AAAAAAAAFDk/j_45avzQqqo/s1600/Side+Bridge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-VIIoMgT_3L0/U4cenShDm4I/AAAAAAAAFDk/j_45avzQqqo/s1600/Side+Bridge.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Side Bridge</td></tr>
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According to
Metaboliceffects.com, sprints are one of the best core workouts for
runners. They recommend 100 meter
intervals. For distance runners, 200
meters is great. I rarely run intervals
these days but this the best way I know of to improve speed at any
distance. A very effective way to run
200 meter sprints is go to your local track and pick a logical starting
point. I always like to start at the end
of the straightaway. Sprint as hard as
you can for 200 meters then slow to an easy jog. Continue jogging to your start point and
sprint another 200 meters. Continue
sprinting and jogging until you have completed 10 sprints. After the last sprint continue running as an
easy pace for another mile or so to cool down.
Ten sprints is a tough workout and if you really run as hard as you can
for ten 200 meter sprints and the next day every muscle in the upper half of
your body isn’t sore I will buy you a cup of Coffee*. (For anyone that regularly runs intervals
this offer is not valid.)</div>
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Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-55063416325996109882014-03-02T06:54:00.001-08:002014-03-02T06:54:31.316-08:00A Little Review for the New Running Year<br />
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<span style="font-size: 10.5pt;">There are no Myths when it
comes to running 50 or 100 miles. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">You just have to be too
stubborn to quit. And, you have to put
in some very long training runs.<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">In the last article we discussed
training for and running your first 50K.
The step from a marathon to a 50K is pretty easy. Now I am going to talk about how to take the
next step, how to train and run your
first “long” ultra, a 50 miler. There
are three keys to successfully running a 50 mile race.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1.<span style="font-size: 7pt;"> </span></span><span style="font-size: 10.5pt;">Train long and
hard.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Prepare
correctly.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">3.<span style="font-size: 7pt;"> </span></span><span style="font-size: 10.5pt;">Run
intelligently.<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">The step from a 50K to a 50
mile trail race is huge. There are five
major differences or maybe I should say difficulties that the “average” runner will encounter in their
first 50 mile race. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">These are:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Time on the trail
- Dealing with the highs and lows and fatigue associated with very long runs.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Hydration over a
long period of time<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">3.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Staying fueled<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">4.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Night running
(for many runners)<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">5.<span style="font-size: 7pt;"> </span></span><span style="font-size: 10.5pt;">Staying Focused<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">The average trail runner will
need between 8 and 11 hours to run an easy 50 mile race. A hard 50, like Lookout Mountain 50, the
times will jump to between 10 to 13 hours or more. That is a long time to keep everything in
balance. It is also a long time to stay
focused on what you are doing. Lose your
focus and things begin to unravel in a hurry.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 10.5pt;">So how does someone deal with
running for 10 or 12 hours or more? <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">Step one is simple. Long training runs. I train for a 50 Mile race about the same way
I train for a 100. Below I have inserted
a training schedule that I use to progress for a 50K race, or from my “holding
pattern,” to a 50 or 100 mile race. My
holding pattern (the level of fitness I
like to maintain when there are no races coming up in the next few months) is
usually alternating between 3 and 4 hour runs with varying numbers of hill
repeats.</span><a href="https://www.blogger.com/blogger.g?blogID=8206628328767462473" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="" /></a></div>
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<a href="http://4.bp.blogspot.com/-mpOd-mUC6hw/UxNErqcqOPI/AAAAAAAAE78/pLdnRZ0OCQE/s1600/25+Week+to+50+mile.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-mpOd-mUC6hw/UxNErqcqOPI/AAAAAAAAE78/pLdnRZ0OCQE/s1600/25+Week+to+50+mile.jpg" height="640" width="606" /></a></div>
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Remember, this schedule works for me. Each run must be VERY hard or 3 days a week just will not get it. I do recommend running 4 days a week if you have time. You will be in better condition and able to run faster. I also recommend cross training on some days when you do not run. </div>
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<span style="font-size: 10.5pt;">The week after completing a
marathon or a 50K I would run an easy hour on Tuesday and Thursday followed by
an easy two hour run over the weekend.
On Tuesday of the next week I would ease into the schedule above at week
one </span><u style="font-size: 10.5pt;">if</u><span style="font-size: 10.5pt;"> I planned to run my next 50 or 100 miler in 25 to 28 weeks. This schedule will allow you to build mileage
slowly and hit your training peak six or seven weeks before the race. Stay at the peak mileage for three or four
weeks and start the taper to race day.
If you are training using this or a similar plan pay close attention to
how your body is doing about week 11 or 12.
It is easy to overdo the training as your weekend runs get into the 6 to
8 hour range. Back off if you need to
for a week or so then jump right back in.
Those 6, 7 and 8 hour training runs are the key. This is where you learn how to stay hydrated,
stay fueled and cope with the serious lows all ultrarunners must deal with from
time to time. They are also where you
find out that you can recover from those lows and feel great again. </span></div>
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<o:p></o:p></div>
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<span style="font-size: 10.5pt;">At the Leadville 100 in 2009 I
ran out of water on the way up Hope Pass outbound, (about mile 42) the 12,600
ft high point of Leadville. I was so
dehydrated by the time I reached the summit of the pass I had to walk all the
way down the other side of the pass and the 4 miles to the Winfield turnaround
at mile 50. I was sure my race was
over. I would never make the cutoff at
Twin Lakes some 10 miles away and back over Hope Pass. I had to walk from Winfield all the way back
to the start of the climb (4 miles downhill) and of course, walk all the way up
to the top again. After reaching the
summit, I still had to walk down to the Hopeless Aid Station located at
timberline at about 11,800 ft. As I left
the aid station I began to feel better.
I ended up being able to run most of the way back to Twin Lakes with
time to spare before the cutoff. I was
able to recover and finish one hour before the 30 hour cutoff and actually felt
good most of the rest of the race.<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;"><br /></span></div>
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<span style="font-size: 10.5pt;">How did I manage to go from
about as low as I have ever felt in a race to finishing strong. I managed to get everything back in
balance. Marye Jo, my wife, was waiting
for me at Winfield. She made me sit
down, take my time, eat and drink for about 20 minutes. I didn't feel any better when I left the aid
station but by the time I reached timberline on the way back over Hope Pass,
the toughest climb of the race, I began to feel better. It still took a while, but I eventually
recovered.<o:p></o:p></span></div>
<div class="Textbody">
<span style="font-size: 10.5pt;"><br /></span></div>
<div class="Textbody">
<span style="font-size: 10.5pt;">Those long training runs are
where you and your body learn to deal with the difficulties you will encounter in a 50 or 100 mile
race. Your body will become accustomed
to the punishment of the long runs and you will learn how to keep you body
going. <o:p></o:p></span></div>
<div class="Textbody">
<span style="font-size: 10.5pt;"><br /></span></div>
<div class="Textbody">
<span style="font-size: 10.5pt;">If you anticipate still being
on the trail after dark in your first 50 mile race, get a good headlamp like
the Black Diamond Storm. It has a
maximum output of 100 lumens and will last all night on 4 AAA batteries. I also carry a flashlight like the Fenix LD22
with a maximum light output of 200 lumens and almost 6 hour burn time at 95
lumens. In any race I will be be running
after dark I always start the race with a Fenix flashlight in my backpack. That way I always have a backup, <u>Just in
Case</u>.</span><o:p></o:p></div>
<div class="Textbody">
<span style="font-size: 10.5pt;"> </span></div>
<div class="Textbody">
<span style="font-size: 10.5pt;">Storm Headlamp </span><a href="http://1.bp.blogspot.com/-8z_nwnwYSI0/UxNCBTo-LcI/AAAAAAAAE7w/b-9Pk4Hd020/s1600/Black+Diamond+Storm.jpg" imageanchor="1" style="clear: right; display: inline !important; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" src="http://1.bp.blogspot.com/-8z_nwnwYSI0/UxNCBTo-LcI/AAAAAAAAE7w/b-9Pk4Hd020/s1600/Black+Diamond+Storm.jpg" height="136" width="320" /></a></div>
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<br /></div>
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<a href="http://4.bp.blogspot.com/-3dxf-Zvpg0o/UxNBaitFLJI/AAAAAAAAE7o/_1ERmwSOAfw/s1600/Fenix+ld22.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-3dxf-Zvpg0o/UxNBaitFLJI/AAAAAAAAE7o/_1ERmwSOAfw/s1600/Fenix+ld22.jpg" height="156" width="320" /></a></div>
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<span style="font-size: 10.5pt;"><o:p></o:p></span></div>
<div class="Textbody">
<span style="font-size: 14px;"> Fenix LED Flashlight</span></div>
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<br /></div>
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<br /></div>
<div class="Standard">
<b><span style="font-size: 10.5pt;">How to Actually Run the
“Long” Ultra.<o:p></o:p></span></b></div>
<div class="Standard">
<span style="font-size: 10.5pt;">My personal rule in a 50K is
to walk up the steep hills, run down all the hills and run the flats and
reasonable hills. You will learn the
definition of a “reasonable hill” in your training runs. In a 50 or 100 mile races everything
changes. In a 50 I still walk up all
steep hills but my definition of a reasonable hill changes. I still run up easy hills, especially early
in the run. In 100 milers I walk up
almost all hills, run down all hills unless they are 4 to 8 miles long like the
hills in the Rockies and alternate on the flats. In ultras it is perfectly acceptable to walk
when you need to, even downhill. <o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">In 100 mile runs a lot of very
fast people use a two minute "run-walk" plan. That is, they run two minutes and walk two
minutes on flat or very gentle up hill sections. They will walk up all steeper hills and run
down just about all hills. I find I am
most comfortable running 2/3 to 3/4 of the flats very slowly, walking all up
hill sections and running all downhill sections, to a point. Ultras in the Rockies (I have run races in
Colorado Rockies, Sierra Nevada Range in Nevada and Wasatch Range in Utah) and
in the Shenandoah Mountain Range in Virginia and all have some very long
descents ranging from 3 to as much as 10 miles.
Here I will again alternate running and walking, usually running the
reasonable grades and walking the steep sections. You can blow out your quads in a hurry
running for miles down a steep grade. <o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Don't go out too fast. A fast pace early can lead to serious
problems late in the run. In a typical
road marathon or 10K, you probably try run every mile as close to the same pace as you can. This does not work in trail ultras. There is so much variation in the trails on
an average 50K, a steady pace is simply not possible. (Not to mention there are
no mile marks in ultras, only aid stations every 4 to 13 miles.) You have to go
by "feel." Instead of trying
to maintain a constant pace, try to maintain a <u>constant effort</u>. You should start at a pace quite a bit slower than your marathon
pace, especially in the first half of the race.
BEWARE: Just like in a marathon,
those last 4 or 5 miles can be killers.
If you ran your last marathon at a 4 hour pace you might consider
starting at a 5 hour marathon pace for a 50K.
So here are my rules for how to run a 50K: <o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 1. Walk up all steep hills.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 2. Walk up gentle hills if you need to.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 3. Walk if you are struggling. <u>But Don't Stop</u>!<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 4. Your pace early in the race should feel comfortable.<o:p></o:p></span></div>
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<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">My Rules for 50 and 100 miler:<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l2 level1 lfo1; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> 1.<span style="font-size: 7pt;"> </span></span><span style="font-size: 10.5pt;">Walk up all hills<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l2 level1 lfo1; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> 2.<span style="font-size: 7pt;"> </span></span><span style="font-size: 10.5pt;">Run down all
hills that are not too steep or long<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l2 level1 lfo1; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> 3.<span style="font-size: 7pt;"> </span></span><span style="font-size: 10.5pt;">Alternate walking
and running on the flats<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l2 level1 lfo1; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> 4.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Start at a pace
that feels like you are crawling<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l2 level1 lfo1; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> 5.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Do Not Stop! Do not sit down Unless you are going through
your drop bag. Keep moving, even when
eating.<o:p></o:p></span></div>
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<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Hydration and Electrolytes:<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;">One of the biggest problems
ultrarunners have is staying fueled and hydrated during long hours of
running. The longer the race the harder
this becomes. You are burning calories
faster than you can replace them and your body does not absorb water as fast as
you are losing it. It is critical to
begin drinking a lot of liquid (NO ALCOHOL) several days prior to the
race. The day before the race drink even
more. I drink so much water the day
before a race I end up hopping out of bed every 2 hours to run the the
bathroom.<o:p></o:p></span></div>
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<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">One of the major causes of
stomach distress during a run is too much in your stomach. If you are drinking as you are supposed to,
the "too much" will likely be water.
So how do you avoid too much water sitting in your stomach? Usually the issue is not drinking too much
water, the problem is the water is not being absorbed fast enough. If you are not taking enough electrolytes the
water will not be absorbed fast enough and will start sloshing around in
there. That is when you start feeling
really sick at your stomach. Of course,
if you're taking too much salt (electrolytes) that will make you sick too. That is a major part of the balance you learn
to maintain in those 8 hour training runs.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">My rules for staying hydrated:
Racing and Training.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 1. Drink a lot of
water for several days before the race.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 2. Drink even more
water the day before.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 3. No Alcohol for
at least 2 days prior to the race.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 4. Do all training
runs using electrolyte supplements.
(Follow the directions for each product)<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 5. Use
electrolytes before, during and immediately after the run or race.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 6. Increase
electrolyte intake in hot weather.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Fueling During the Race:<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;">In this section I am talking
about "Long” races, that is, races that will take at least 8 to 10 hours
to complete. In these longer races, it
is necessary to eat and drink all during the event. This is a foreign concept to most road
runners. Just about everyone uses GUs
and gels these days and if you are not, you should start. They really work. Most runners can tolerate them for a several
hours and you probably can run a 50K eating nothing else. At some point in a Long race, the thought of
another GU will make you sick. I suggest
you start trying various other foods during your training runs. Here is a list of things you will typically
find at aid stations in 50K to 100 mile races:<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Peanut butter and Jelly sandwiches<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Other types of sandwiches and roll-ups (100 mile races)<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> M&M, and other types of candy<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Potato Chips<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Pretzels<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Soup or Broth
(Usually over night in 100 mile races and during the day in cold
weather)<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Cooked Potatoes and a bowl of Salt to dip them in.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Cokes, Sprite, Gatorade, etc.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Several types of Cookies and Crackers.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Bananas and other fruit.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Coffee (Overnight
in long races only)<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">You will need to figure out
what you like and what you are able to eat while running. Start
practicing. When I started training for
the Pinhoti 100 in 2008, I would take an assortment of food in my car to Oak
Mountain for all my long training runs.
After several hours of running I would stop by my car to refill water
bottles and try a few new snacks. I also
carry various snacks with me on the run.
Every two to three hours I would have a quick bite to eat. I treated my car like an aid station. I stopped just long enough to resupply and
keep on running or at least walking while I ate. What I have found out is that I can eat
anything that looks good at the time. If
it doesn't look good I just don't eat it.
At Grindstone last year I actually ate a barbecue sandwich at about mile
65 and it was great. Over a period of
about 1.5 hours near the turnaround I ate 2 entire grilled cheese
sandwiches. They were awesome.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Sometime during every long
race most runners will will have a few
stomach issues and starts to feel a little queasy. One trick I have learned is to always carry
Ginger Chews candy. You eat one and a
few minutes later you feel fine. I do
not know of any local stores that have them, but Zombie Runner
(zombierunner.com) sells Ginger Chews and they are cheap. A product called Enlyten strips also do a
good job of settling you stomach. You
just eat a couple of strips like candy and in a few minutes the stomach problem
is gone. Find these on the internet.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">One very critical issue
regarding food is what to eat, or more importantly, what NOT to eat the night
before an ultra, especially long ultra.
Everyone that ever slipped on a pair of running shoes knows to eat carbs
the night before a race and this is important.
Running ultras creates new issues, however. Because you will be running for many hours
you do not want to have heavy, slow digesting food sitting in your gut that
might come back to haunt you in later hours of an ultra. Stay away from any type of roughage. A grilled chicken or salmon salad might be a
great healthy meal any other time, but don't eat it the night before an
ultra. Some people go as far as
suggesting runners eat nothing more than soup or even a drink like
"Ensure." Just eat light and
eat what can be easily digested for a pre-race dinner.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Managing all the STUFF in an
ultra.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Running a 50K is pretty
simple. I grab one or two of my Nathan
“Quickdraw” 20 oz hand-held water bottle and a few Thermolyte Caps, my “Speed Belt” with three or four 10 oz
bottles, each containing 2 scoops of “Carbo Pro” and head out the door. Once I arrive at the race I will take out the
three 10 oz bottles and add water to ONE.
I then put all the bottles in slots on the “Speed” belt. I will fill the next bottle when the first
runs out. (No extra weight.) I will already have estimated how long it
will take to get to the first aid station and add just enough water to the
Quickdraw “hand-held” bottle to be sure to get there. A few minutes before the start I eat a “Honey
Stinger” gel and head to the start line.
Remember, this is for a 50K.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Next, a 50 miler. Now you add an additional dimension, Drop
Bags. A few days before the race you
will need to estimate what time you will arrive at each aid station. Then figure out what supplies you will need
at each AS. For example, in the Lookout
Mountain 50 the first drop bag aid station is at Covenant College (also the
start & finish) at about 22.5 miles.
There are two interim aid stations along the way but they are not
drop-bag aid station. I estimated it
would take me about 5.5 hours to get back to CC. I will have to start the race with enough
Carbo Pro and Salt Caps to get that far.
In the drop bag at Covenant College I will need enough supplies to get
me to the Long Branch aid station at mile 34.
In the Long Branch drop bag I will need enough supplies to run the 4.5
mile loop back to Long Branch at mile 38.
From there it is 12 miles to the finish.
At my pace it will be dark long before I reach the finish so I know I
will need my headlamp in the Long Branch bag.
I will need an extra jacket and gloves because it will be getting cold
by then. The Lookout Mountain race is
mid December. I will need several more
Nathan 10 oz bottles with Carbo Pro, enough for the 4.5 mile loop back to Long
Branch and for the 12 miles to the finish.
I will have more salt caps and enough of my snacks to cover the distance
too. I also throw in an extra pair of
socks.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Before you even consider
running a 100 mile race you should run at least one or two 50 milers and
perhaps a 100K. You may just find out
some of the things you are doing in training runs and 50K just don't work in long
races. The 50 milers really are the
steeping stones to the 100s.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Other Tips I have Learned
along the way: <o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l0 level1 lfo2; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1.<span style="font-size: 7pt;"> </span></span><span style="font-size: 10.5pt;">If you run trails
very often you know every few miles you have to stop and dump the sticks and
rocks out of your shoes. I have run 100 miles and never removed a shoe. How? I
have a pair of gaiters, but not just any gaiters, Dirty Girl Gaiters. They are simple, weigh absolutely nothing and
Cheap! Actually, I have three pair. Go to their web site and pick out a
style. (They must have 60 or 70
patterns.) You will never get on a trail
again without your “dirty girls.” And
you get some really interesting comments when your not around trail runners.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard" style="margin-left: 0in; mso-list: l0 level1 lfo2; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">If there will be
night running in your race start the race with a backup flashlight. One that you never intend to use. It is possible that your drop bag doesn't
make it to the aid station. (If it
doesn't, you probably put it in the wrong place to start with.) Your light could have accidentally been
turned on and the batteries are now dead.
The light might just decide not to work.
It is a good idea to put extra batteries in the night time dropbags too.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 3. Create
a checklist. There is so much stuff to
remember for long ultras it's easy to forget something. This could be a disaster in a 100 mile race. Ken Sayers has a helpful website and has a
check list you might want to copy at <u>http://www.ultrunr.com</u>/.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">There are a few other very
important things to remember:<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Sunscreen<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Sun Glasses<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">3.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">A Hat<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">4.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">White or light
colored wicking top in hot weather.<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">5.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Cooler with your
drinks for after the race or run.<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">6.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Your Drop Bags!<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">7.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">If you have a
problem with chafing, apply GLIDE or similar product.<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">8.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Place Band-Aids
on sensitive places.<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">9.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">Don't forget to
bring your bib number.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> <o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;">My Disclaimer: What I have presented in this article works
for me. It is exactly what I have done
for the last 5 years of trail running and races and it is exactly how I train,
or at least how I always plan to train.
It may not all work for you but I think there is a pretty good chance
most of it will. You just have to be
committed and stick with it. OK, now get
out on the trail and start trying this stuff.<o:p></o:p></span></div>
<div class="Standard">
</div>
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Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-29468643025644533962014-03-02T06:26:00.001-08:002014-03-02T06:26:14.746-08:00Core Strength, An Important Component to Ultra SuccessI am sure everyone knows strength training is an important addition to every runners training regimen. It is especially important to trail runners and absolutely critical for ultrarunners. Just about anyone can go out and run a flat 5K or 10K without your “core” giving out. I have written articles on how you can run an ultra if you only run three times a week and do no other training. This is true, you can, and I have done just that for years. The key word here is “Can.” You will not do your best and your runs will be more difficult, but it can be done.<br />
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I am running a race this summer with over 33,000 feet of elevation gain. I have resolved to start strength training, specifically leg and core strengthening. There is little or no chance I could complete the race if I don’t. I joined the new Lifetime Fitness facility literally 1000 yards from my house (2 miles by road) and started training just before Christmas. I have worked out two or three times each week up until last week when I took it easy while tapering for the Mountain Mist 50K on January 25. I was amazed at how much stronger my legs felt and how much stronger I ran after only three weeks of working out. The run felt much better than in any ultra I have run recently. I did have a major problem with cramps the last 10 miles but that was because I was just not drinking enough and became dehydrated.<br />
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You may be wondering why core strength is so important to a runner. Here is a quote from Ultrarunning Magazine. “Your core muscles function to support the hips and spine in correct alignment from front to back, side to side, and up and down. Trunk muscle groups include hips abductors, adductors, and flexors; gluteals, various abdominals, the psoas, pectoralis, and lower and upper back muscles. The core groups have key roles in a fluid running stride. They stabilize the center of your body, allowing for efficient generation of force by the legs, arms, and torso. They also provide balance so you can maintain your center of gravity (located just behind and below your belly button) when running on uneven or hilly terrain. With strong core muscles, your spine is kept in a neutral position (s-shaped), lowering pressure on discs in the back and even helping to relieve back pain if you have had that problem in the past.” Yes, maintaining a good posture while running really is important in all forms of distance running. Your running is more relaxed and more efficient thus using less energy per hour of running. The longer the run the more important this all becomes especially when you consider an average 50K takes most runners 5 to 7 hours to complete. The average 100 mile race takes 25 to as much as 48 hours to complete. Your core had better be strong for that!<br />
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Fatigue during those long runs will usually results in poor form. It is not just your legs that go; it’s also your arms, shoulders, hips and back. I can’t tell you how many times I have returned to the car after a long run and barely had enough strength to remove my hydration pack. Having a strong core will make you a better runner no matter what you run. One downside of trail running is falling. If your core is strong you also have a better chance to regain your balance when you stumble and avoid a fall. Another benefit of a strong core combined with strong legs, especially the quads, is having the ability to “power up hills” like the Yellow/White Connector at Oak Mountain. A strong core forms the platform from which your arms and legs work to help you run more efficiently.<br />
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So how do you strengthen your core? One of the simplest and core exercises is a sit-up. Another is the “back extension” or, as I refer to it, a reverse sit-up. Here is how Shawn McDonald, who wrote the Ultrarunning article mentioned above, recommends that you strengthen your core muscles. He suggests 2 or 3 core workouts a week, each lasting 20 to 30 minutes. “The core work can be combined with a short, easy run or short bout of aerobic cross-training, either of which should be performed before the core exercises to act as a warm-up. Then you should stretch your back, trunk, and limbs for about ten minutes prior to the start of the core work. Be sure to perform the core exercises with proper form, in a controlled manner and cadence. Finish the core workout with about ten minutes of additional stretching as a cool down.”<br />
Here is the workout routine suggested by Shawn.<br />
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Below are examples of a “Plank” and “Back Plank” and on the second row, a “crunch” and a “Side Bridge”<br />
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According to Metaboliceffects.com, sprints are one of the best core workouts for runners. They recommend 100 meter intervals. For distance runners, 200 meters is great. I rarely run intervals these days but this the best way I know of to improve speed at any distance. A very effective way to run 200 meter sprints is go to your local track and pick a logical starting point. I always like to start at the end of the straightaway. Sprint as hard as you can for 200 meters then slow to an easy jog. Continue jogging to your start point and sprint another 200 meters. Continue sprinting and jogging until you have completed 10 sprints. After the last sprint continue running as an easy pace for another mile or so to cool down. Ten sprints is a tough workout and if you really run as hard as you can for ten 200 meter sprints and the next day every muscle in the upper half of your body isn't sore I will buy you a cup of Coffee*. (For anyone that regularly runs intervals this offer is not valid.) If you are training for a 10K, personally I like 400 meter intervals and for marathons and ultras give 1 mile intervals a try.<br />
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There is one other great solution to building core strength and improving all your running skills. Go talk to Alex Morrow and Resolute Running in Homewood, Alabama. He will take the guesswork out of your training.Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com1tag:blogger.com,1999:blog-8206628328767462473.post-78285797074729289662013-08-27T03:28:00.001-07:002013-08-27T03:28:14.623-07:0050 and 100 Mile Races - There are no Myths<br />
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<span style="font-size: 10.5pt;">There are no Myths when it
comes to running 50 or 100 miles. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">You just have to be too
stubborn to quit. And, you have to put
in some very long training runs.<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">In the last article we discussed
training for and running your first 50K.
The step from a marathon to a 50K is pretty easy. Now I am going to talk about how to take the
next step, how to train and run your
first “long” ultra, a 50 miler. There
are three keys to successfully running a 50 mile race.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Train long and
hard.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Prepare
correctly.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">3.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Run
intelligently.<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">The step from a 50K to a 50
mile trail race is huge. There are five
major differences or maybe I should say difficulties that the “average” runner will encounter in their
first 50 mile race. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">These are:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Time on the trail
- Dealing with the highs and lows and fatigue associated with very long runs.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Hydration over a
long period of time<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">3.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Staying fueled<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">4.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Night running
(for many runners)<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">5.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Staying Focused<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">The average trail runner will
need between 8 and 11 hours to run an easy 50 mile race. A hard 50, like Lookout Mountain 50, the
times will jump to between 10 to 13 hours or more. That is a long time to keep everything in
balance. It is also a long time to stay
focused on what you are doing. Lose your
focus and things begin to unravel in a hurry.<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">So how does someone deal with
running for 10 or 12 hours or more? <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">Lets start with my training schedule. Remember, this works for me. It may not work for you. IF you have time you should run more than three times per week. I am just not willing to give up that much of my life to running. It works good enough that I have finished six 100 mile races using this exact training schedule. (some times.)</span></div>
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<span style="font-size: 14px;">50K to 50 Miles – 25 weeks - Listed in Hours Run</span></div>
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<br /><span style="font-size: 10.5pt;">Step one is simple. Long training runs. I train for a 50 Mile race about the same way
I train for a 100. Below I have inserted
a training schedule that I use to progress for a 50K race, or from my “holding
pattern,” to a 50 or 100 mile race. My
holding pattern (the level of fitness I
like to maintain when there are no races coming up in the next few months) is
usually alternating between 3 and 4 hour runs with varying numbers of hill
repeats.</span></div>
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<span style="font-size: 10.5pt;">The week after completing a
marathon or a 50K I would run an easy hour on Tuesday and Thursday followed by
an easy two hour run over the weekend.
On Tuesday of the next week I would ease into the schedule above at week
one <u>if</u> I planned to run my next 50 or 100 miler in 25 to 28 weeks. This schedule will allow you to build mileage
slowly and hit your training peak six or seven weeks before the race. Stay at the peak mileage for three or four
weeks and start the taper to race day.
If you are training using this or a similar plan pay close attention to
how your body is doing about week 11 or 12.
It is easy to overdo the training as your weekend runs get into the 6 to
8 hour range. Back off if you need to
for a week or so then jump right back in.
Those 6, 7 and 8 hour training runs are the key. This is where you learn how to stay hydrated,
stay fueled and cope with the serious lows all ultrarunners must deal with from
time to time. They are also where you
find out that you can recover from those lows and feel great again. </span><o:p></o:p></div>
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<span style="font-size: 10.5pt;"><br /></span></div>
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<span style="font-size: 10.5pt;">At the Leadville 100 in 2009 I
ran out of water on the way up Hope Pass outbound, (about mile 42) the 12,600
ft high point of Leadville. I was so
dehydrated by the time I reached the summit of the pass I had to walk all the
way down the other side of the pass and the 4 miles to the Winfield turnaround
at mile 50. I was sure my race was
over. I would never make the cutoff at
Twin Lakes some 10 miles away and back over Hope Pass. I had to walk from Winfield all the way back
to the start of the climb (4 miles downhill) and of course, walk all the way up
to the top again. After reaching the
summit, I still had to walk down to the Hopeless Aid Station located at
timberline at about 11,800 ft. As I left
the aid station I began to feel better.
I ended up being able to run most of the way back to Twin Lakes with
time to spare before the cutoff. I was
able to recover and finish one hour before the 30 hour cutoff and actually felt
good most of the rest of the race.<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;"><br /></span></div>
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<span style="font-size: 10.5pt;">How did I manage to go from
about as low as I have ever felt in a race to finishing strong. I managed to get everything back in
balance. Marye Jo, my wife, was waiting
for me at Winfield. She made me sit
down, take my time, eat and drink for about 20 minutes. I didn't feel any better when I left the aid
station but by the time I reached timberline on the way back over Hope Pass,
the toughest climb of the race, I began to feel better. It still took a while, but I eventually
recovered.<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;"><br /></span></div>
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<span style="font-size: 10.5pt;">Those long training runs are
where you and your body learn to deal with the difficulties you will encounter in a 50 or 100 mile
race. Your body will become accustomed
to the punishment of the long runs and you will learn how to keep you body
going. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;"><br /></span></div>
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<span style="font-size: 10.5pt;">If you anticipate still being
on the trail after dark in your first 50 mile race, get a good headlamp like
the Black Diamond Storm. It has a
maximum output of 100 lumens and will last all night on 4 AAA batteries. I also carry a flashlight like the Fenix LD22
with a maximum light output of 200 lumens and almost 6 hour burn time at 95
lumens. In any race I will be be running
after dark I always start the race with a Fenix flashlight in my backpack. That way I always have a backup, <u>Just in
Case</u>.</span><o:p></o:p></div>
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<span style="font-size: 10.5pt;"><br /></span></div>
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<span style="font-size: 10.5pt;"> Storm Headlamp Fenix
LED Flashlight<o:p></o:p></span></div>
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<b><span style="font-size: 10.5pt;">How to Actually Run the
“Long” Ultra.<o:p></o:p></span></b></div>
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<span style="font-size: 10.5pt;">My personal rule in a 50K is
to walk up the steep hills, run down all the hills and run the flats and
reasonable hills. You will learn the
definition of a “reasonable hill” in your training runs. In a 50 or 100 mile races everything
changes. In a 50 I still walk up all
steep hills but my definition of a reasonable hill changes. I still run up easy hills, especially early
in the run. In 100 milers I walk up
almost all hills, run down all hills unless they are 4 to 8 miles long like the
hills in the Rockies and alternate on the flats. In ultras it is perfectly acceptable to walk
when you need to, even downhill. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">In 100 mile runs a lot of very
fast people use a two minute "run-walk" plan. That is, they run two minutes and walk two
minutes on flat or very gentle up hill sections. They will walk up all steeper hills and run
down just about all hills. I find I am
most comfortable running 2/3 to 3/4 of the flats very slowly, walking all up
hill sections and running all downhill sections, to a point. Ultras in the Rockies (I have run races in
Colorado Rockies, Sierra Nevada Range in Nevada and Wasatch Range in Utah) and
in the Shenandoah Mountain Range in Virginia and all have some very long
descents ranging from 3 to as much as10 miles.
Here I will again alternate running and walking, usually running the
reasonable grades and walking the steep sections. You can blow out your quads in a hurry
running for miles down a steep grade. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 10.5pt;">Don't go out too fast. A fast pace early can lead to serious
problems late in the run. In a typical
road marathon or 10K, you probably try run every mile as close to the same pace as you can. This does not work in trail ultras. There is so much variation in the trails on
an average 50K, a steady pace is simply not possible. (Not to mention there are
no mile marks in ultras, only aid stations every 4 to13 miles.) You have to go
by "feel." Instead of trying
to maintain a constant pace, try to maintain a <u>constant effort</u>. You should start at a pace quite a bit slower than your marathon
pace, especially in the first half of the race.
BEWARE: Just like in a marathon,
those last 4 or 5 miles can be killers.
If you ran your last marathon at a 4 hour pace you might consider
starting at a 5 hour marathon pace for a 50K.
So here are my rules for how to run a 50K: <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;"> 1. Walk up all steep hills.<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;"> 2. Walk up gentle hills if you need to.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 3. Walk if you are struggling. <u>But Don't Stop</u>!<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 4. Your pace early in the race should feel comfortable.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">My Rules for 50 and 100 miler:<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Walk up all hills<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Run down all
hills that are not too steep or long<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">3.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Alternate walking
and running on the flats<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">4.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Start at a pace
that feels like you are crawling<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l1 level1 lfo3; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">5.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Do Not Stop! Do not sit down Unless you are going through
your drop bag. Keep moving, even when eating.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Hydration and Electrolytes:<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;">One of the biggest problems
ultrarunners have is staying fueled and hydrated during long hours of
running. The longer the race the harder
this becomes. You are burning calories
faster than you can replace them and your body does not absorb water as fast as
you are losing it. It is critical to
begin drinking a lot of liquid (NO ALCOHOL) several days prior to the
race. The day before the race drink even
more. I drink so much water the day
before a race I end up hopping out of bed every 2 hours to run the the
bathroom.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">One of the major causes of
stomach distress during a run is too much in your stomach. If you are drinking as you are supposed to,
the "too much" will likely be water.
So how do you avoid too much water sitting in your stomach? Usually the issue is not drinking too much
water, the problem is the water is not being absorbed fast enough. If you are not taking enough electrolytes the
water will not be absorbed fast enough and will start sloshing around in
there. That is when you start feeling
really sick at your stomach. Of course,
if you're taking too much salt (electrolytes) that will make you sick too. That is a major part of the balance you learn
to maintain in those 8 hour training runs.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">My rules for staying hydrated:
Racing and Training.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 1. Drink a lot of
water for several days before the race.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 2. Drink even more
water the day before.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 3. No Alcohol for
at least 2 days prior to the race.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 4. Do all training
runs using electrolyte supplements.
(Follow the directions for each product)<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 5. Use
electrolytes before, during and immediately after the run or race.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> 6. Increase
electrolyte intake in hot weather.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Fueling During the Race:<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;">In this section I am talking
about "Long” races, that is, races that will take at least 8 to 10 hours
to complete. In these longer races, it
is necessary to eat and drink all during the event. This is a foreign concept to most road
runners. Just about everyone uses GUs
and gels these days and if you are not, you should start. They really work. Most runners can tolerate them for a several
hours and you probably can run a 50K eating nothing else. At some point in a Long race, the thought of
another GU will make you sick. I suggest
you start trying various other foods during your training runs. Here is a list of things you will typically
find at aid stations in 50K to 100 mile races:<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Peanut butter and Jelly sandwiches<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Other types of sandwiches and roll-ups (100 mile races)<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> M&M, and other types of candy<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Potato Chips<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Pretzels<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Soup or Broth
(Usually over night in 100 mile races and during the day in cold
weather)<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Cooked Potatoes and a bowl of Salt to dip them in.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Cokes, Sprite, Gatorade, etc.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Several types of Cookies and Crackers.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Bananas and other fruit.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> Coffee (Overnight
in long races only)<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">You will need to figure out
what you like and what you are able to eat while running. Start
practicing. When I started training for
the Pinhoti 100 in 2008, I would take an assortment of food in my car to Oak
Mountain for all my long training runs.
After several hours of running I would stop by my car to refill water
bottles and try a few new snacks. I also
carry various snacks with me on the run.
Every two to three hours I would have a quick bite to eat. I treated my car like an aid station. I stopped just long enough to resupply and
keep on running or at least walking while I ate. What I have found out is that I can eat
anything that looks good at the time. If
it doesn't look good I just don't eat it.
At Grindstone last year I actually ate a barbecue sandwich at about mile
65 and it was great. Over a period of
about 1.5 hours near the turnaround I ate 2 entire grilled cheese
sandwiches. They were awesome.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Sometime during every long
race most runners will will have a few
stomach issues and starts to feel a little queasy. One trick I have learned is to always carry
Ginger Chews candy. You eat one and a
few minutes later you feel fine. I do
not know of any local stores that have them, but Zombie Runner
(zombierunner.com) sells Ginger Chews and they are cheap. A product called Enlyten strips also do a
good job of settling you stomach. You
just eat a couple of strips like candy and in a few minutes the stomach problem
is gone. Find these on the internet.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">One very critical issue
regarding food is what to eat, or more importantly, what NOT to eat the night
before an ultra, especially long ultra.
Everyone that ever slipped on a pair of running shoes knows to eat carbs
the night before a race and this is important.
Running ultras creates new issues, however. Because you will be running for many hours
you do not want to have heavy, slow digesting food sitting in your gut that
might come back to haunt you in later hours of an ultra. Stay away from any type of roughage. A grilled chicken or salmon salad might be a
great healthy meal any other time, but don't eat it the night before an
ultra. Some people go as far as
suggesting runners eat nothing more than soup or even a drink like
"Ensure." Just eat light and
eat what can be easily digested for a pre-race dinner.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Managing all the STUFF in an
ultra.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Running a 50K is pretty
simple. I grab one or two of my Nathan
“Quickdraw” 20 oz hand-held water bottle and a few Thermolyte Caps, my “Speed Belt” with three or four 10 oz
bottles, each containing 2 scoops of “Carbo Pro” and head out the door. Once I arrive at the race I will take out the
three 10 oz bottles and add water to ONE.
I then put all the bottles in slots on the “Speed” belt. I will fill the next bottle when the first
runs out. (No extra weight.) I will already have estimated how long it
will take to get to the first aid station and add just enough water to the
Quickdraw “hand-held” bottle to be sure to get there. A few minutes before the start I eat a “Honey
Stinger” gel and head to the start line.
Remember, this is for a 50K.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Next, a 50 miler. Now you add an additional dimension, Drop
Bags. A few days before the race you
will need to estimate what time you will arrive at each aid station. Then figure out what supplies you will need
at each AS. For example, in the Lookout
Mountain 50 the first drop bag aid station is at Covenant College (also the
start & finish) at about 22.5 miles.
There are two interim aid stations along the way but they are not
drop-bag aid station. I estimated it
would take me about 5.5 hours to get back to CC. I will have to start the race with enough
Carbo Pro and Salt Caps to get that far.
In the drop bag at Covenant College I will need enough supplies to get
me to the Long Branch aid station at mile 34.
In the Long Branch drop bag I will need enough supplies to run the 4.5
mile loop back to Long Branch at mile 38.
From there it is 12 miles to the finish.
At my pace it will be dark long before I reach the finish so I know I
will need my headlamp in the Long Branch bag.
I will need an extra jacket and gloves because it will be getting cold
by then. The Lookout Mountain race is
mid December. I will need several more
Nathan 10 oz bottles with Carbo Pro, enough for the 4.5 mile loop back to Long
Branch and for the 12 miles to the finish.
I will have more salt caps and enough of my snacks to cover the distance
too. I also throw in an extra pair of
socks.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Before you even consider
running a 100 mile race you should run at least one or two 50 milers and
perhaps a 100K. You may just find out
some of the things you are doing in training runs and 50K just don't work in long
races. The 50 milers really are the
steeping stones to the 100s.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">Other Tips I have Learned
along the way: <o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l0 level1 lfo4; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">If you run trails
very often you know every few miles you have to stop and dump the sticks and
rocks out of your shoes. I have run 100 miles and never removed a shoe. How? I
have a pair of gaiters, but not just any gaiters, Dirty Girl Gaiters. They are simple, weigh absolutely nothing and
Cheap! Actually, I have three pair. Go to their web site and pick out a
style. (They must have 60 or 70
patterns.) You will never get on a trail
again without your “dirty girls.” And
you get some really interesting comments when your not around trail runners.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard" style="margin-left: 0in; mso-list: l0 level1 lfo4; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2.<span style="font-size: 7pt;"> </span></span><!--[endif]--><span style="font-size: 10.5pt;">If there will be
night running in your race start the race with a backup flashlight. One that you never intend to use. It is possible that your drop bag doesn't
make it to the aid station. (If it
doesn't, you probably put it in the wrong place to start with.) Your light could have accidentally been
turned on and the batteries are now dead.
The light might just decide not to work.
It is a good idea to put extra batteries in the night time dropbags too.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">3. Create
a checklist. There is so much stuff to
remember for long ultras it's easy to forget something. This could be a disaster in a 100 mile race. Ken Sayers has a helpful website and has a
check list you might want to copy at <u><a href="http://www.ultrunr.com/">http://www.ultrunr.com</a></u>.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 10.5pt;">There are a few other very
important things to remember:<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l3 level1 lfo5; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Sunscreen<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l3 level1 lfo5; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">2.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Sun Glasses<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l3 level1 lfo5; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">3.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">A Hat<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l3 level1 lfo5; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">4.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">White or light
colored wicking top in hot weather.<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l3 level1 lfo5; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">5.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Cooler with your
drinks for after the race or run.<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l3 level1 lfo5; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">6.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Your Drop Bags!<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l3 level1 lfo5; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">7.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">If you have a
problem with chafing, apply GLIDE or similar product.<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l3 level1 lfo5; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">8.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Place Band-Aids
on sensitive places.<o:p></o:p></span></div>
<div class="Standard" style="margin-left: 0in; mso-list: l3 level1 lfo5; text-indent: 0in;">
<!--[if !supportLists]--><span style="font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">9.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10.5pt;">Don't forget to
bring your bib number.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;"> <o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 10.5pt;">My Disclaimer: What I have presented in this article works
for me. It is exactly what I have done
for the last 5 years of trail running and races and it is exactly how I train,
or at least how I always plan to train.
It may not all work for you but I think there is a pretty good chance
most of it will. You just have to be
committed and stick with it. OK, now get
out on the trail and start trying this stuff.<o:p></o:p></span></div>
<br />
<div class="Standard">
<br /></div>
Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com1tag:blogger.com,1999:blog-8206628328767462473.post-54071472080962869842013-08-27T02:48:00.000-07:002013-08-27T02:48:55.921-07:00Why so much hype about Ultrarunning<div class="Standard">
<span style="font-size: 11.0pt;">Why is there suddenly so much
hype about running on trails? What has
fueled a growth rate of over 20% per year of ultra trail running? I have been giving the subject some thought
ever since Alex asked if I would write the “Dirty Running” column. Why am I addicted to the trails?<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 11.0pt;">At first it seemed the answer
should be pretty obvious. I came up with
the usual clichés, the peace and quiet of the woods, being one with nature, the
solitude, the beauty. OK, that's enough.
While these are certainly all contributing factors to the trail running
phenomenon, after all, there certainly is no “peace and quiet” running along
the Green-way next to Lakeshore, but
none of these reasons (beauty of the trail, being with nature, etc.) are
responsible for the exponential growth of trail running and ultrarunning in the<span style="color: red;"> </span>last 10 years. After all anyone can drive out to a local
park, walk a few hundred yards into the woods and experience these things.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 11.0pt;">While the tranquility and
beauty of trail running certainly adds to the pleasure of running trails, that
is not what has so many, including me, totally hooked on the sport. For me, the real draw to the trails is not
what you see and experience every time you hit the dirt, but rather, those rare
moments, sometimes once-in-a-lifetime moments that happen while trail
running. Some of these moments startle
you, some take your breath away, some cause you just stop and stare in wonder,
some scare the Hell out of you. All, you
will never forget. Sure, such moments
could happen 300 yards from the parking lot, but not likely. It is too easy to run for the protection of
your car. Let me tell you about a few of
these rare experiences that I have had on the trails. These are the kinds of things that get you
hooked on the trails.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 11.0pt;">I think I will divide these
experiences into three categories, like “The Good, The Bad, and The Ugly.”<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 11.0pt;">We will start with the
good. <o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 11.0pt;"><br /></span></div>
<div class="Standard">
<span style="font-size: 11.0pt;">Several years ago it snowed
overnight in Birmingham and I love snow.
Trouble was, it was just too warm for any of it to stick in town. When I got up Saturday morning the snow had
stopped but I figured there was a good chance there was still snow on top of
Double Oak Mtn. so I was off for a run.
There was nothing down low but about half way up I started seeing
snow. By the time I reached the top of
the Red Trail the ground was solid white.
I took the red trail over to the north end and followed the Blue Trail
back I ran the entire length of the Blue Trail on a 2 inch bed of snow. It was absolutely beautiful.<o:p></o:p></span></div>
<div class="Standard">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-HlsS9-hCuAM/Uhx1YhMo4tI/AAAAAAAAE30/rEibEF70P74/s1600/2010+Christmas+Snow+at+Oak+Mtn+015.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-HlsS9-hCuAM/Uhx1YhMo4tI/AAAAAAAAE30/rEibEF70P74/s640/2010+Christmas+Snow+at+Oak+Mtn+015.jpg" width="640" /></a></div>
<div class="Standard" style="text-align: center;">
<span style="font-size: 11.0pt;">2010 Christmas Snow along the Blue Trail at Oak Mountain Sate Park</span></div>
<div class="Standard">
<span style="font-size: 11.0pt;"><br /></span></div>
<div class="Standard">
<span style="font-size: 11.0pt;">On the subject of snow, in
2011 I ran the Tahoe Rim Trail 100. The
western mountains of the US had received over 100 inches of snow in April of
2011. Huge show fields still remained on
the crest of the Sierra Nevada Mountains.
The race happened to coincide with a full moon. The Tahoe Rim Trail crisscrosses the ridge
crest and the views were unbelievable.
Look off to the west and Lake Tahoe was illuminated by the moon, off to
the east, the Nevada Desert was almost glowing.
Crossing the endless snowfields on the ridge crest I could have turned
off my headlamp and have seen just fine, that is except for the course marking.<o:p></o:p></span></div>
<div class="Standard">
<span style="font-size: 11.0pt;"><br /></span></div>
<div class="Standard">
<br /></div>
<div class="Standard">
<span style="font-size: 11.0pt;">Running at night is a truly
surreal experience that is unique to trial running and I love to run at
night. My first race experience with
night running was in the Pinhoti 100 in 2008, my first 100. After running through pitch black woods for
miles with no one around, I start hearing noise in the distance, then it is
gone. Then it is back and louder. I thought it is music. I wasn't sure if I was imagining it, or if it
was real. Then I spotted a light off in
the distance, then more lights and more noise, people yelling and
cheering. I realize I had reached the
Adams Gap Aid Station, mile 52. Out of
nowhere there were people, lots of people, tents, music, a huge fire, and hot
food. The temperature was near freezing
and I settled down by the fire with a cup of hot soup, a dangerous thing to
do. The longer you sit the harder is
becomes to get up again. I finally did
get up and head down the very dark, cold road, but at that point, I know I
would finish.<o:p></o:p></span></div>
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<span style="font-size: 11.0pt;">One other thing I remember
from Pinhoti was the “Strobing Spiders.”
I was running along the Silent Trail on the way to Adams Gap and I kept
seeing these tiny strobing lights on the ground. I finally stopped and took a very close
look. They are tiny little spiders and
when my headlight hits them, their eyes reflect the light back in brilliant
flashes. I have seen them in almost
every overnight run I have done. I think
it is something to do with the LED lights in headlamps and flashlights but it
is an amazing sight to run along a path of tiny strobing eyes.<o:p></o:p></span></div>
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<span style="font-size: 11.0pt;">In the 2009 Leadville 100, I
was on the crest Hope Pass at 12,600 feet just as the sun was setting. The mountains to the south of the pass were a
crimson red that would make an Alabama fan cry.
If only I had a camera. Late in
the race I was climbing up “Powerline” headed to the top of Sugarloaf Pass at
about mile 83. I hit a short traverse
and looked back down to see a line of headlamps snaking up the climb below
me. It reminded me of the scene in the
Disney movie “Fantasia” during the piece “Ave Maria” where the monks were
carrying torches. Their movement was almost
imperceptible. I just stopped and stared
at the amazing sight. About two miles
later after cresting the pass I reached an overlook where Turquoise Lake was
faintly visible in the early morning light.
On the far shore I again saw a long procession of headlamps moving in
slow motion along the far shore of the lake 2000 feet below. It was an awesome sight. It also created a degree of envy. I still had 15 or 16 miles to go. They were 10 or 11 miles from the end. Again, I wished I had my camera.<o:p></o:p></span></div>
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<span style="font-size: 11.0pt;">Back to normal trail
running. Several years ago I was running
in the early morning at Oak Mountain with a friend along the Red Trail on
Johnson Mountain. We were on a traverse
when something flew across the trail just in front and above us. My first thought was a large hawk. It was pretty big. As I focused on the movement I realized it
was a deer. It had jumped from the hill
on our right above our heads and was flying through the air and landed well
below us. In a few seconds disappeared
into the woods. I had no idea a deer
could jump that far.<o:p></o:p></span></div>
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<span style="font-size: 11.0pt;">Next, A little Bad: About three years ago I was out for an early
morning run at Oak Mountain. I started
hearing thunder as I was running up the White Trail from Maggie's Glen. I planned to run hill repeats and had
finished the first by the time the lightning started getting close. As I reached the ridgeline on the second
repeat, there was a blinding flash and instantaneous BANG! I decided to get off the ridge and run down
low for a while. I followed the Yellow
Trail around Tranquility Lake and down by the dam and along the creek below. I was hoping over large black roots when one
of those roots took off to my right as I stepped over it. I stopped and looked back, rather startled,
and saw a very large Water Moccasin staring back at me, probably as surprised
as I was. I was glad I didn't step on
that root.<o:p></o:p></span></div>
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<span style="font-size: 11.0pt;">And a little Ugly: About three years ago I decided to run a few
hill reps at Oak Mtn <u>because</u> there was a severe thunderstorm headed
straight for the park. I parked at the
North Trailhead and headed up the Red Trail. I reached the top and stated back
down as the storm closed in. I made it
about 1/4 mile back down when the bottom fell out. It was raining so hard the trail turned to an
ankle deep river. The lightning was
hitting the ridges above me every few seconds and the wind was roaring through
the trees. Conditions became
progressively worse and I ran progressively faster. I figured I was about to be fried or
flattened by one of the limbs raining down out of the trees. The wind was really picking up and I reached
the connector trail over to Maggie's Glen and stopped under the small shelter
over the sign at the trail intersection.
At least I was out of the water running down the trail. My immediate concern became the two large
pines directly behind the covered sign.
I was sure they were about to blow over on top of me so I stood so I
could watch them. Then the wind velocity
just about doubled and pieces of trees started falling all around. Next over a period of about 20 seconds the
wind shifted around about 120deg. I realized
a tornado was passing very close by and decided it was better to be a moving
target than a sitting duck. I took off
down the trail again, a very unwise decision!
At the shelter I had a tin roof over my head, I could watch for falling
trees and I was not running down a river.
Now I was out in the open with nothing over my head. I was again ankle deep in water with
lightning still hitting all around and limbs were still falling around me. By the time I decided I should go back to the
shelter, the storm was moving off so I continued to the car to wait. When the storm passed I ran decided to run up
the trail again and only then saw how much damage had been done. A number of large trees were down along the
trail and one that had fallen across the trail.
The forest floor was now green, covered with fallen limbs. I will never forget the experience and I have
will not intentionally go run in a storm again.<o:p></o:p></span></div>
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<span style="font-size: 11.0pt;">There are a lot more of the
“Great Experiences” I could talk about, like running in the early morning fog
atop Double Oak Mountain where you can only see 30 or 40 yards ahead. Trees just materialized out of the fog as you
ran along the trail. Several times I
have reached the crest of a mountain ridge just as the sun is appearing over
the horizon. I always stop for a moment
to enjoy the sight. The huge Owl I spooked
that was so large I thought it was a turkey, until it landed on a limb a short
distance away. The shadow of a bird
directly overhead and looking up to see a hawk land on a tree limb no more than
15 feet above my head. Watching the
light slowly dim as you run along the trail until everything in your world is
pitch black except the small area illuminated by your headlamp. Then, just a few hours later watching the
glow on the eastern horizon become brighter and brighter as the new day
dawns. I love it!!! This list could go
on and on and fortunately almost all are the “Good.” Yes, these are the things that makes trail
running so special to me. <o:p></o:p></span></div>
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Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-22371278563075168392013-08-01T07:56:00.002-07:002013-08-08T12:46:07.127-07:00The 2013 Hardrock 100 - From the OutsideFor 5 years now I have been trying to gain entry into Hardrock with no luck. This year I was # 13 on the wait list of "Never Ran" entries of which there were 35. There was not a chance. Two years ago I went out to Silverton (Actually Telluride) so I could do trail work for an extra lottery ticket. Last year I was aid station captain for Engineer Aid Station at mile 53 and got one lottery ticket extra. This year I decided if I am going out there I was going to do trail work and be the Cunningham Aid Station Captain (the first and therefore, easiest aid station.) That will earn me 2 tickets and maybe Next Year, well, who knows. I also offered to sweep the course from Cunningham to Sherman, a total of about 20 miles that turned into quite an adventure and a very unpleasant night.<br />
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The following is my account of the week in the Ouray/Silverton area with a bunch of pictures.<br />
Here is a link to the <a href="https://plus.google.com/photos/116809587466900933480/albums/5909779405299532881?banner=pwa&authkey=CJj-6uy0zdK7mgE">Hardrock 100 Web album</a>.<br />
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What an amazing week at Hardrock. If you have never volunteered for one of the major 100 mile races, you should sign up. It is a great experience. This was the third year I have gone to Silverton, CO to help. Of course, the point in my trip was to get additional lottery tickets for the 2014 race and I did accomplish that with two extra, one for trail work Sunday and Monday and one as Aid Station Captain for the Cunningham Gulch aid station. But it is such a great experience it would be worth the trip just to be there.<o:p></o:p></div>
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I arrived in Durango on Saturday, July 6th and drove immediately to Ouray where I hiked up Bear Creek, Ouray, to a mile long section of trail blasted out of a cliff. I intended to take some videos with my new GoPro but I had apparently turned the camera on in my luggage and wiped out the battery. I just enjoyed the hike and ran into the trail marking group headed by Charley Thor who I had met two years before. <o:p></o:p></div>
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<u>Trail Work</u>: Sunday morning I met up with the trail work group at the old powder magazine in Ouray. We were doing trail work up a trail near the Box Canyon and Ice Park in Ouray. That trail is about the steepest trail I have ever hiked up. But we were not <u>JUST</u> hiking up. We were carrying up 8X8X30 timbers to be used for steps. We carried them up over 800 feet in elevation gain. I made four trips carrying 2 steps each trip. Then, I made one additional trip carrying up a 4x4x12 timber for cribbing. (All were pressure treated and heavy.) After that we started setting the steps, or that is, we reset old steps and added new ones. Using a 4lb. sledge I spent hours trying to drive 2.5 ft. rebar into ground that is about 80% Rock. Monday I returned to the same area but this time I just set steps all day. 9 days later, I still have blisters. Here is a link to a 3 minute video of the trail. <a href="https://www.youtube.com/watch?v=cHWFTCjCQT4">Ouray Trail Work</a><o:p></o:p><br />
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Saturday afternoon all the trial workers met at a Mexican Restaurant in Ouray for dinner. I went over to Rick Trujillo’s house and rode with him to eat. I got to know Rick two years ago working with him for three days on trails. Rick is a true legend in trial running. He won the Pikes Peak Marathon 5 times in a row in the 70’s and at the age of 47 set the time record for ascending all 54 of Colorado's 14,000-foot peaks, 15 days, nine hours, 55 minutes. Here is a link to an article in <u>Runner’s World</u> about Rick Trujillo. (<a href="http://www.runnersworld.com/runners-stories/twilight-mountain-god?page=single">http://www.runnersworld.com/runners-stories/twilight-mountain-god?page=single</a>) He is an amazing guy and a blast to hang around. He is also a mining engineer and knows every square foot of the mountain in mining districts around Ouray, Silverton and Telluride and the history.</div>
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<u>Aid Station Preparation</u>: When I finished trail work Monday, I drove over to Silverton, checked in with the Hardrock staff preparing food at the American Legion Hall and registered for the rest of the week at a campground on the northeast end of town. I took a shower to remove several pounds of dust from the earlier trail work and drove up to Mineral Creek, location of the KT Aid Station at mile 89 (10,700 ft.) to camp. I found a site where apparently people had camped before but the ground was so slanted I had to set my tent up against a large pine so I didn't roll into the creek. Below is a short video of Mineral Creek just below where I camped. This is NOT a good spot to roll into the creek. The only other campers up there were at a sight about 2 miles below where I was. About 10:30 p.m. I was suddenly awakened by this frightening, almost human, scream. Once I was over the initial shock, I realized it was a coyote and very close. The third time it howled I decided that was enough and clapped my hands very hard. I never heard from the coyote again, but it was a fairly windy night and the tent was moving in the wind. I kept thinking the coyote was sniffing my head through the tent wall. Maybe it was. <br />
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The Silverton American Legion Hall. Center of all pre-race Aid Station Preparation.</div>
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Tuesday morning I got up before sunrise and planned to heat up some water to make oatmeal and coffee <span style="background-color: white;">only to realize the small propane bottle I purchased would not attach to my tiny camping stove. I drank a bottle of “Boost” and headed up the Kamm Traverse to Island Lake and Grant-Swamp Pass at 12,980 ft and 85.6 miles into this year’s race. The hike up is pretty spectacular and from the top of the pass I could look north over to the Ophir side and see the trail that runners will follow down from Oscars Pass, 6.4 miles across the valley. (Oscars is the top of the climb up from Telluride.) To the south, the side I came up, I was looking down on Island Lake. There are a bunch of pictures from the hike especially of the wild flowers along the trail.</span><br />
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<span style="background-color: white;">Here is a YouTube link to the video of my hike up to <a href="https://www.youtube.com/watch?v=-VZDJSTSCrQ">Island Lake and Grant-Swamp Pass</a>. </span></div>
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<span style="background-color: white;">The pictures are in order, starting low on the trail. The color of the flowers were beautiful. </span></div>
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<span style="background-color: white;">They just don't show up in the pictures as beautiful as they were.</span></div>
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It is pretty easy to see why the call it the Kamm Traverse</div>
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<span style="background-color: white;">I think there was a fawn close by. She never got very far away.</span></div>
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<span style="background-color: white;">Flowers above timberline.</span></div>
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The purpose of my hike, Island Lake</div>
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Looking over Grant-Swamp Pass toward Ophir. The course descends the mountain range in the distance, Oscar's Pass, on the faint trail in the left 1/4th of the picture.</div>
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After the hike, I drove back to Silverton to eat breakfast and drank a couple of cups of coffee at a small<br />
coffee shop in town. When I walked in, Joe Grant was seated on a couch working on his computer and some guy was at a tables interviewing Sebastien Chaigneau, (I think that is who it was.) Two people were there I had met doing trail work a few days before and another couple I met the year before. The place was obviously the hangout for Hardrock runners. </div>
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I spent Tuesday night at the campground in Silverton and drove up to Cunningham Wednesday morning to check out the Aid Station site. The place was full of motorhomes and campers. I would not be able to set up the aid station where it had been the previous year. I headed back to Silverton and talked with Lois Mackenzie about options. Basically, she said “It’s your aid station; do whatever you want.” That afternoon I gathered up some of our supplies at the American Legion Hall and went over to Rodger Wyman’s warehouse to pick up a large, 10X20 tent and all the stuff to keep the tent from blowing away in a storm. The tent had a true test Thursday night.<o:p></o:p></div>
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I drove back out to Cunningham Gulch and set up my tent for the night. It was still pretty early so I decided to hike up the mountain toward Dives-Little Giant Pass on the trail Hardrock runners will descend to Cunningham Gulch. I hiked up 1.6 miles and 1700 ft. of elevation gain where I ran into a guy from Mexico I had met Saturday marking trails with Charley Thor and again Sunday doing trail work. I think he said his name was spelled “Non” but I am not sure. He is the only person to ever finish Hardrock from Mexico. We talked a few minutes and he headed on down. I climbed up a little further and decided it was too late to go higher so I headed down too. He ended up helping out at Cunningham. <o:p></o:p></div>
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I was hoping one of the campers would leave Thursday morning so I could grab their spot for the AS but everyone seemed to be there for the duration. I walked over to a motorhome near where I had decided to put the aid station and it turns out the guy is Steve, one of the Cunningham volunteers. He had met the campers in “circle,” where the aid station usually goes, and said he was sure they would let us set up the AS there. Turns out all the people camping were there to see the runners go through. Most had been coming for years. (And none of them even run or <u>could</u> run for that matter.) The guy camped in the middle of the circle said we could put the tent right by his trailer so we marked off the area and headed for town. I brought back the big tent and by the rime I returned several other of the Cunningham crew had arrived and together, we all set up the thing, the 10X20 tent. That was no easy task. After that, everyone else set up their campsites and took it easy. I decided to hike back up to the mine and boarding house ruins on the way up to Little Giant pass, 2,000 feet above. I was keeping an eye on the time to be sure I made it back for the 2:00 p.m. meeting. <o:p></o:p><br />
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The Cunningham Aid Station tent is just visible in the lower center where the turnoff "Y" to the right.</div>
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Dives-Little Giant Pass. Runners come down the scree field in the center.</div>
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Believe me, it is every bit as steep as it looks.</div>
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Looking in the mine that runs all the way to Silverton.</div>
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Apparently the boarding house had been leveled by an avalanche. Everything was smashed flat trailing down the mountain. The tunnel, I learned from Rick Trujillo, ran all the way back to just above Silverton where an aerial tram with cars still attached stretches across the highway. His father worked in the mine back in the 60’s just before it closed. And of course I took a bunch of pictures of the mine, old mining equipment and the boarding house remains.<o:p></o:p></div>
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When I returned to the camp to get ready to leave for Silverton I saw a couple running down the road headed toward the aid station. They looked like serious runners and a little familiar. I asked them if they were trying to get in one more training run before the race tomorrow and the guy said, in a very strong accent “I’m German.” Meaning he did not understand what I said. I immediately realized it was Wolfgang and his wife who I met doing trail work two years ago. They rode with Marye Jo and me over to Ouray from Silverton for trail work and it took all four of us to be able to communicate. They were not running, just wanted to come back to be part of the event, all the way from Germany. The ultrarunning community is indeed very small.<o:p></o:p></div>
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Thursday afternoon following the meeting we all went back to Cunningham and had an ultra-style cookout, “on a Coleman Stove.” There was still a fire ban in effect for <u>ANY</u> type open flame that could not be turned off instantly. The ban included a charcoal fire. The fire danger was just about to end!! In fact, the first storm hit while we were eating. We put the tent to good use. It stormed most of Thursday night. It also got a lot colder than it had been the previous several days.<o:p></o:p></div>
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<u>The Aid Station:</u> Cunningham is the first aid station at mile 9.3, when the course is run in the Counterclockwise direction as it was this year. (The race starts at 6:00 a.m. and the cutoff is 10:45 – 4 hours and 45 minutes to cover 9 miles. It took the lead two guys, Joe Grant and Sebastien Chaigneau almost two hours to reach Cunningham. Give that some thought.) Cunningham is only about 12 miles from the start line in Silverton (by road) up a gravel road most cars can handle. About 7:00 a.m. cars started arriving. We had set up a restricted area for runners and AS workers only but the road was lined with cars in two directions for about 1/3 a mile. Early on, there were probably 200 people waiting for the runners to come through. It was pretty exciting especially for the first 80 or 100 runners. After that, most of the crews had left and things slowed down considerably. Before 10:00 a.m. the last runner was through and we took everything apart, loaded up the supplies to go to the other aid stations and I sat down to wait for the Sweeps from Silverton to arrive.<o:p></o:p><br />
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Everything is ready Friday Morning and we are watching for the first runners to come into sight.</div>
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The entire crew just before tearing it all down.</div>
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<u>Sweeping from Cunningham to Sherman</u>: They didn't arrive at Cunningham until 11:30 a.m. and we couldn't get permission to continue sweeping until about 12:30 p.m. Then, we were off on what turned out to be quite an adventure. My two partners were Horhay from Argentina and Paul form Boulder. Paul had run Hardrock twice and finished once. We climbed up toward Green Mountain and Buffalo Boy Ridge, both over 13,000 and then on to the Maggie’s Gulch aid station at mile 15.4 or 6.1 miles away from Cunningham. When we arrived at Maggie’s the AS crew was waiting on us with food and water. Maggie’s is located at the end of a very long mining road at almost 12,000 ft. We spent a few minutes talking with them and were off on our way to Pole Creek Aid Station. All afternoon storms had been sitting on ridges just to our east but we had only had a few sprinkles. As we were headed over the next pass and down to Pole Creek at mile 19.7 and 11,500 ft. the sky darkened, rain moved closer and it got colder.<br />
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Just above Cunningham as we started the sweep.</div>
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The bowl at center is near the top of Dives-Little Giant Pass, the location of the mine ruins<br />
I explored. The race route down to Cunningham climbs over the pass not visible at the left of the image then traverses through the cliff bands center right staying right of the drain below the basin.<br />
The the lower part of the traverse is visible near the bottom of the cliffs.<br />
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A closeup shot looking back at Dives-Little Giant Pass. The runners come down the orange scree filed visible on the right side of the basin. The trail is faintly visible traversing down from the basin.</div>
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As we near the top of the first pass, the next ridge over is obscured by rain.</div>
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Pole Creek is a hike- to aid station where the crew actually comes over the pass we had just climbed from Maggie’s Gulch. The supplies are brought in by pack horses. The Pole Creek bunch was waiting on us since they were spending the night at the location anyway. Paul had been forced to drop at Pole Creek a couple of years before and knew most of the volunteers. It was now raining lightly and we didn't hang around too long. The next stop was our Destination, Sherman Aid Station, 9.1 miles away. Ahead of us was very gentle climb, relatively speaking, for 4 miles to Cataract-Pole Creek Pass and the continental divide. After about a mile we noticed the sky behind us was almost black and the lightning was pretty intense and getting closer. We picked up our pace intent on staying ahead of the rather frightening weather especially when you consider we are well above timberline and the tallest lightning rods in the basin.<o:p></o:p><br />
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The Pole Creek Aid Station Crew.</div>
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The storm closes in after Pole Creek AS and I quit taking pictures.</div>
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Horhay was ahead moving quickly and Paul was beginning to lag behind. (They had swept 9 miles further than I had after all.) Horhay, following the trail marking, I assumed, made a right turn up toward a pass. We climbed for about a mile when I saw him walk right past a trail intersection and there was no flagging. I will not repeat my initial thoughts at that moment. Hardrock Trail Marking is amazingly sparse. On sections where there is nowhere to get off course they may go half a mile or more with no marking. But every trail intersection is marked with two markers. <u>TWO MARKERS</u>! This one had none. I knew we missed a turn.<o:p></o:p></div>
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I yelled at Horhay and he stopped. I asked where he had picked up the last marker. He didn't remember. Paul finally caught up and was sure we were on the correct trail. I said that was impossible because there were no markings at that last intersection. Paul was sure we would see Cataract Lake from the top of the ridge above so we continued. By now the storm was squarely on top of us. It was very dark, the rain was pouring down and lightning was hitting on the ridges around us. And, we are on top of a ridge at 12,300 ft., the place you never want to be in a lightning storm. To make matters worse, we had been so consumed by the idea of staying ahead of the storm we had not put on our rain gear. We were totally soaked and now very cold.<o:p></o:p></div>
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I agreed to continue to the top of the pass despite the fact that the only footprints on this trail were the hoof prints of elk. After all, Paul had run the course before. When we reached the apparent pass, it was not the pass at all, just a false summit, so we continued until we did finally reach the top of the pass. When we looked over the other side of the ridge, on the wrong side of the Continental Divide from where we were supposed to be, of course there was no lake. Paul was sure that if we just hiked around a ridge about a ½ mile in front of us we would be able to see Cataract Lake and we could just hike down to it. That was where I drew the line. It was about 1.5 miles back to where we missed the turn and I was ready to tell them to go on if you wish, I am going back to find the correct trail. It was almost dark, we really had no idea where we were, and we were in the middle of a pretty bad storm. Oh yeah, and it was getting really cold by then. Night at 12,000 feet is never pleasant even in the best conditions but we are soaking wet!!<o:p></o:p></div>
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Everyone agreed to go back and find the trail we missed. By the time we were off the pass the rain had let up some and the lightning was moving away. It was by now dark enough to turn on our headlamps. We knew the trail we were looking for turned left of the trail we came up in the vicinity of where we turned right. I hiked up a ridge to the left and could see nothing. We continued further up the trail and I kept scanning the ridge above for trail markers. Suddenly I saw two markers glowing above us, but there was no trail. Hardrock frequently sends runners cross-country where there is no trail at all or the trail is so faint it is impossible to follow. Then I remembered, I thought I saw Horhay pick up two trail markers but when I reached the spot there was no trail so I figured he was just carrying a marker he had not put in his pack. Horhay had walked about 1 mile without seeing a single trail marker, walked right past a trail intersection and continued on until I yelled at him. I wonder how far he would have gone before he realized he was lost.</div>
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Now we were back on course. We stopped and put on our rain gear which helped a little, but very little. We reached the top of the pass and started down to Sherman 5.2 miles below and we were all freezing. I tried to stay in the lead to be sure we didn't make any more wrong turns but every time I stopped to pull up a marker Horhay would shoot ahead. I would stay right behind him to be sure we didn't miss another turn but Paul was lagging so far behind I had to stop Horhay every few minutes to wait on Paul. Horhay kept saying he was really cold and needed to hurry but obviously we could not leave Paul behind. We continued this pattern for what seemed like hours. Horhay would be flying ahead with me in pursuit and Paul would disappear in the darkness somewhere behind us. It was taking Paul longer and longer to catch up and I was getting concerned. He came down a particularly steep section and I noticed his headlamp was almost out. That was part of his problem, he could not see.<o:p></o:p></div>
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I always carry a backup Fenix LED Flashlight in my backpack anytime I will be running at nigh so I gave it to Paul and we continued. Unfortunately, Paul did not speed up very much so I kept stopping Horhay who would dance around trying to stay warm while we waited. Finally we descended below timberline and started following a creek that would eventually take us all the way down to Sherman. I told Horhay to go ahead, just “DO NOT PULL UP ANY TRAIL MARKERS.” After that, I didn’t have to tell him to wait on Paul. When I stopped, he stopped. <o:p></o:p></div>
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At some point we all realized we were near the end. Horhay said all he wanted was hot soup. I told him I wanted to get in someone’s car and turn the heater up to full blast. Then we passed a US Forest Service box where you register before you head up a trail and Horhay took off. I kept stopping for Paul and finally he told me to go on down. He was stopping for more water and would be along shortly. I did. I ran down several more switchbacks and then saw an arched bridge over the creek we had been following for 3 or 4 miles. We were at SHERMAN, at only 9,640 ft.! It was 11:30 p.m.<o:p></o:p></div>
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I crossed the bridge and everything was dark except Horhay’s headlamp. There were no people, no food, no lights, nothing. There was one 20X20 tent with an open end and 4 pop-up tents and a bunch of tables and chairs. There was a Coleman stove and lanterns and there were coolers with cold and frozen food in them. Well, we will make the most of what we have. First, I decided to find my drop bag with warm, dry clothes and shoes in it. NO DROP BAG! Ok, where are the sleeping bags? NO SLEEPING BAGS! TENTS? No tents. This was not good. I was soaked, had no dry clothes, no sleeping bag and no tent and the temperatures were in the low 40's. We cranked up the Coleman Lanterns and tried to light a large propane grill but the propane bottle was empty. I found a small propane bottle and connected it to the Coleman stove and lit it. By then Paul had also arrived in Sherman.<o:p></o:p></div>
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<u>The long night at Sherman</u>: Paul and Horhay had their drop bags and Paul had a sleeping bag and bivy in his. Horhay only had a down jacket. That was it. I found a bag of frozen hash browns and dumped them in a pot and put then on the Coleman Stove. The potatoes stuck and burned to the bottom of the pot and the potatoes on top got warm and tasted awful. I ate some but they were pretty bad. Then I heated a pot of water and made some hot chocolate then a second cup. That was it for dinner and I decided it was time to figure out how to stay warm the remainder of the night. There were three rain flies from tents lying on a table. The flies had been used to spread the drop bags out on the ground. I decide to wrap up in one and use it like a life blanket. I dragged a plastic folding table (folded up) into the big tent and used it as a sleeping pad. I removed my shoes and rolled up in the rain fly and laid down on the tabletop.<o:p></o:p></div>
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Sherman in daylight.</div>
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This worked great for a while. I actually warmed up and fell asleep for maybe two hours. I slowly became aware I was very cold again but could not figure out why at first. It seemed every time I moved I suddenly was freezing. Finally I figured out what was happening. Moisture was condensing inside the waterproof rain fly. The water would then get chilled while hanging on the fly. When I moved it would pour down on me. By the time I figured this out I was shivering uncontrollably. I kept trying to get into a smaller and smaller knot to stay warm but nothing worked and I knew I had to go to plan “B”, that is, as soon as I figured out what plan B was.<o:p></o:p></div>
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I had noticed that Paul and Horhay left the Coleman lanterns burning and I had an idea. I forced myself to unwrap myself from the fly and put on my very cold shoes. Surprisingly, it was not very cold when I crawled out of the fly. Rather it was not much colder outside the fly than I was inside it. I retrieved one of the lanterns, sat it down in the middle of the folded up table, placed the rain fly over my head and sat down with the lantern between my feet. There was an air vent in the top of the fly and I positioned it right in front of my face so I didn't die of carbon monoxide poisoning. I had to sit with my arms outstretched to prevent the fly from coming in contact with the hot lantern and melting or igniting, but soon it began to warm up under the fly. Within a few minutes I was actually warm and for the first time in about 6 hours I actually stopped shivering. I have no idea how long I sat there holding up the fly with my arms but I knew I would eventually give out so I revised plan “B” and came up with plan “C”. <o:p></o:p></div>
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I reached out from under the warm tarp and put on my ice cold shoes again, dropped the fly to the side and headed out to the tables under smaller tents out front. I grabbed two metal folding chairs and brought them into the big tent. I opened the chairs and positioned them on the folding table just far enough apart that I could sit up between them. I pulled the rain fly over both chairs, placed the lantern under the seat of the chair in front of me, adjusted the vent in the fly so the chair in front would hold it open and started trying to get warm again.<o:p></o:p></div>
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Plan “C” worked great, at least from the standpoint that I no longer had to hold up the fly. There was one flaw however. I could not stop cold air from coming in under the edges of the rain fly. Despite my best efforts, cold air flowed under the fly all night. The plus was the top half of my body stayed warm, my shirt eventually dried out and I knew plenty of oxygen was coming into the tent. The minus was my bottom half stayed cold, especially my feet. I kept trying all kinds of things to get them warm but nothing worked. I wrung the water out of my socks and laid them on the hot chair seat hoping the heat would dry them but the cause was hopeless. (The lantern under the chair seat got the metal seat pretty hot, just not hot enough.) I finally gave up and decided to be content with “Half Warm.”<o:p></o:p></div>
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I know I dozed some because I would catch myself falling over from time to time but I don’t think I slept more than a few minutes at a time. A couple of times I tried lying down under the chairs but the table top was just too cold. So I sat! Finally about 5:00 a.m. it began to get light. At 6:00 a.m. I decided I had had enough and got up. Horhay and Paul got up at the same time. I don’t think they slept any more than I did. Somehow there was a single instant coffee stick in my hydration pack and I made a cup of coffee. Then I made a cup of hot chocolate and, I think, a second cup. I am sure there was coffee somewhere in the AS stuff but we couldn't find it.<o:p></o:p></div>
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The shuttle from Silverton was supposed to arrive about 7:00 a.m. to drop of the people sweeping the next section of the course, over Handie’s Peak and on to Grouse Gulch. The shuttle would then take us back to Silverton. A truck arrived and we thought it was our ride but it was the guy with a trailer to haul all the aid station supplies back. About 30 minutes later our ride finally did arrive. It was a guy from Tennessee that had brought his sons (both were outstanding cross country runners) to help with Grouse Aid Station and experience Hardrock. In the meantime a couple of people appeared out of cars parked at the Sherman Trail Head and aid station. One was the aid station caption that thought when the weather got bad we had gone back to Pole Creek, I guess because we were so late. Of course, she had received a radio transmission that we had left Pole Creek headed to Sherman. Apparently they had put away the sleeping bags thinking we would not need them. No one knew anything about my dropbag. If we had known those cars had aid station crew members in them we would have been banging on car doors at midnight.<o:p></o:p></div>
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It was probably no more that 22 or 23 miles back to Silverton but the drive took over two and a half hours. The route is a spectacular section of the “Alpine Loop” that runs from Lake City to Ouray with a section down to Silverton. It was a beautiful drive but incredibly rugged in sections hence our slow progress. When we did finally get back I went straight to the Black Bear Cafe and had pancakes, sausage and eggs, and COFFEE. Lots of coffee! My drop bag had been sent back to Silverton.<o:p></o:p></div>
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In all of the six 100 mile races I have done thus far, I have never been caught in a storm like the one I was in Friday at Hardrock, especially in high mountains. I am rethinking my dropbag supplies and what I carry with me for Leadville. Part of the problem was going so slow late in the night, waiting on Paul, but I intend to be better prepared next time. I also intend to find some gloves that will keep my hands warm even in icy rain. <o:p></o:p><br />
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Although Friday night was a very long, very miserable night, I wouldn't trade the experience of sweeping part of the Hardrock Course for anything. In fact, I wanted to sweep all the way to Grouse Gulch at mile 43 but if I had, I would have missed my Saturday flight home. We climbed over 6 passes in excess of 12,000 ft. and two of those were over 13,000. (And 5 of those passes were actually on the Hardrock Course.) We covered 23 miles, survived a lightning storm on a pass at 12,300 ft, found our way back onto the race course in the dark, just about froze and had no food to eat except a few GUs and a banana we got at the 2 aid stations along the way, and did all this in only 11 hours. Although I was soaking wet when I got back to Sherman and the temperatures were in the upper 30s, I actually managed to warm up "partially." For the weeks work, I earned two extra lottery tickets for the Hardrock Drawing in 2014. I met a bunch trail runners I didn't know previously and saw quite a few I had met in previous years. I also got to spend some time with all those people that make Hardrock possible and eat several meals at "Handlebars," another Hardrock hangout. I will be back next year, whether to do it all over again for extra lottery tickets or to run the race. Next time I will adjust my flight schedule so I can sweep more of the course if I don't get in.<br />
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Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com1tag:blogger.com,1999:blog-8206628328767462473.post-2148093663099868102013-07-30T16:12:00.000-07:002013-08-01T08:01:50.943-07:00Hotter 'N Hell Trail Race Last Saturday at Oak Mountain State Park was the 4th race in the 2013 Southeastern Trail Series, The Hotter 'N Hell Trail Race. Runners could select form either the 9 mile or 18 mile race. One would expect a run held the last weekend in July, in Alabama, to be really hot. The norm would be highs between 95 and 100 deg. so the course was designed to bring runners under Peavine Fall about midways through each lap of the race. I was expected most runners to spend a minute or two each lap cooling down under the falls. After all, that is why we named it Hotter 'N Hell.<br />
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Well everyone was really disappointed with out weather. "Right!!"" Conditions were great for Alabama in late July. In face, it was downright cool with a low in the upper 60s, high temperatures about 85 and overcast skies all morning. There were even a few sprinkles early on. No one had to drag themselves across the line begging for water.<br />
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There is no better way to spend a Saturday than hanging around a butch of trail runners and it doesn't matter where they are form. Two weeks ago I was in Silverton, Colorado as aid station captain for the Cunningham Gulch AS for the Hardrock 100, the hardest "real 100" mile race on earth. Was that ever an incredible experience. This weekend we spent Saturday around the South's greatest bunch of runners. We ended up with over 150 registered runners and 142 finishers. And did we ever have a bunch of great volunteers. <br />
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Following the race everyone hang around for a little food and drink before heading over to Dan Ripple's house where he and his wife Ericka had created quite a spread for a cookout and pool party. Unfortunately for Marye Jo and me it took a while to get everything broken down and loaded up and then I had to haul it all back to our house. We finally make it to the party about the time it was beginning to break up. I still had time to eat way too much really good "awful" food. Thanks to everyone for making the Hotter 'N Hell Race so much fun.<br />
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See the links to Suman's pictures from the race on <a href="https://www.facebook.com/photo.php?fbid=615930708427740&set=a.615930405094437.1073741841.207397712614377&type=1&theater">Marathon Runs</a> (mRuns.com)<br />
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The Race start on YouTube: <a href="http://www.youtube.com/watch?v=NsBy7udfoeA">http://www.youtube.com/watch?v=NsBy7udfoeA</a><br />
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Here is a link to the Youtube version of the <a href="http://www.youtube.com/watch?v=NsBy7udfoeA">HNH runners headed into the woods</a>.<br />
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Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0tag:blogger.com,1999:blog-8206628328767462473.post-14374957882776017222013-04-04T05:36:00.002-07:002013-04-05T07:17:21.285-07:00Dodging the Bullet, Actually several Bullets - Race Report on the Lake Martin 50You know things
are bad when you start getting emails asking if the race will be
canceled or just postponed. You also know you have runners entering
their first ultra. Yes, the weather forecast was pretty bad for the
inaugural Lake Martin 50 (50 and 27 mile trail races.) Weather
prognosticators were predicting thunderstorms over night Friday Night
and all day Saturday with severe weather hitting the area late
afternoon. Sounded pretty ominous.<br />
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The race had sold
out at 75 runners and we were thrilled with the everyone’s
enthusiasm. At the pre-race meeting catered by Catherine’s Market
and Caf'e everyone was really fired up and ready to go. There were
more than expected no-shows Saturday Morning for the 6:30 start and I
suspect the weather was mostly to blame. It did storm overnight but
by the start conditions were good, cool and overcast and no rain. As
it turned out the entire day was great. Temperatures never climbed
out of the 50s and it stayed cloudy all day with occasional light
showers. In fact, for those of us not running it was downright cold.
We did have a squall come through about about 8:00 a.m. but it was
mostly wind and no lightning. It did almost blow the Cabin Aid
Station away and Marye Jo (my wife) along with it, but the day was
saved by two of our great volunteers, Kyle and Ryan.</div>
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The course is the
perfect step up from marathons and 50Ks to your first 50 mile race.
Next year the Lake Martin 100 will be the perfect venue to run your
first 100. The 50 mile course consists of two 25 mile loops with 4
aid station stops every loop. But there are only two aid stations.
That makes race planning pretty easy for your fist 50 or 100 since
you only have to pack two dropbags. The course is also very runnable
with nothing technical anywhere in the race. We did have a lot of
first ultra runners in the 50 mile race and the 27 mile “Fun Run”
this year.</div>
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The Lake Martin 50
is held on the Russell Forest Trail System (Private land holding of
Russell Lands) along the shores of Lake Martin near Alexander City,
Alabama. The lake has almost 750 miles of shoreline is situated
between Montgomery, AL and Atlanta. The trail system has over 80
miles of some of the most beautiful trails anyone will ever have the
privilege of running. I must thank Robert Gunn, director of events
for Russell Lands and Stanley Ingram<span style="color: red;"> </span>Over the
Russell Forest Trail System for allowing us to invade their
trails. We had great support from everyone with Russell Lands but
especially Robert who even managed to “borrow” fire wood to keep
a fire going in the cabin all day Friday and Saturday. The room with
the fireplace was also the location of the post-run food and as soon
as race finishers cooled down, they headed straight for the fire. It
didn't hurt that the food and drink, including Marye Jo's famous,
steaming hot, Santa Fe soup was waiting . Many put the finisher
glasses to good use while warming themselves in front of the fire.</div>
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This area of
Alabama has very sandy soil that drains quickly, so despite all the
rain overnight most runners were able to keep their shoes relatively
dry all day. There are also a lot of creek crossings but all could
be navigated without wading through water. What cannot be bypassed
are the hills. They all are very runnable rolling hills but they are
continuous. Total elevation gains is 7,388 ft in the 50 mile race,
and the biggest climb is less than 250 ft.
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Owen Bradly, one
of those listed in Ultrarunning Magazine's Four Race Winner list for
2012, from Birmingham, added another win to his record by taking
first in the 27 Mile Fun Run in a time of 3:23:09. Sally Evenden of
Montevallo, Alabama was the first overall woman with a time of
4:55:09. To no ones surprise, John Cobbs of Birmingham took first in
the 50 mile, with a time of 7:47:06. The top woman in the 50 was
Holly Adams of Smyrna, Georgia with a time of 8:49:23. We had much
higher than expected DNF rate. I think a lot of people
underestimated the impact of all those hills.
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As night fell, a
severe thunderstorm warning was issued for our area. The center of
the storm was headed directly for our location. I went out and found
the two runners still on the course and warned them of the
approaching severe weather. By this time lightning was flashing all
around but neither was concerned and charged on to the finish. Both
runners successfully completed their first 50 mile race. In one of
the most amazing stories of the day, Ashley Pare of Auburn, Alabama
finished her first 50 having never run a race longer than a 10K and
she was still smiling at the end.</div>
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All in all it was
a fantastic event and everyone raved about the course and the beauty
of the trails.
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Next year the
start/finish will be located in the Stables. Runners will actually
run through the middle of the stables where the aid station and race
timing will be located. That should be an interesting experience.
Note: These are not your usual stables. They are rented out almost
every weekend for weddings and receptions.</div>
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<a href="http://4.bp.blogspot.com/-Om0BVHlXtfA/UV1uwaN-9ZI/AAAAAAAAEEA/ut7R8R4ag4I/s1600/IMG_1535.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-Om0BVHlXtfA/UV1uwaN-9ZI/AAAAAAAAEEA/ut7R8R4ag4I/s400/IMG_1535.JPG" width="300" /></a></div>
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27 Fun Run Men's Winner Owen Bradley</div>
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Unfortunately, I don't have a picture of the First Place Overall Woman, Sally Evenden.</div>
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50 Mile Overall Men's Race winner John Cobbs</div>
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<a href="http://2.bp.blogspot.com/-jBcD_CTrF7k/UV1vFd_wkxI/AAAAAAAAEE0/GccDdmMKjWc/s1600/IMG_1548.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://2.bp.blogspot.com/-jBcD_CTrF7k/UV1vFd_wkxI/AAAAAAAAEE0/GccDdmMKjWc/s400/IMG_1548.JPG" width="400" /></a></div>
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50 Mile Overall Women's First Place went to Holly Adams </div>
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Ashley Pare Finished the 50 mile Race. She had never run a race longer than a 10K.</div>
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That is Truly Amazing.</div>
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Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com1tag:blogger.com,1999:blog-8206628328767462473.post-24638978752107217872013-01-02T15:57:00.004-08:002013-01-06T05:49:21.610-08:00Lake Martin 50All is set for the Lake Martin 50 on March 23rd. I ran the course Friday, January 28th, start to finish to get an exact measurement. I have run 6 times now on measured courses using my Garmin GPS watch. Three of the runs were at Veteran's Park here in Birmingham on the 5K course that serves as the High School State Championship Cross Country course. Two runs were at Oak Mountain State Park and one was the Lookout Mountain 50 Mile trail race in Chattanooga. The watch is measuring about 92% of the actual distance on trails. The adjusted distance is 25.02 Miles per 25 mile lap. The elevation gain is 2,726 feet per lap. Below is the updated GPS course map, the elevation profile and the Russell Lands Trail Map. <br />
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The elevation profile has been corrected using a Garmin elevation correction program. The GPS data from my watch is cross referenced with Geological Survey data to give the most accurate measurements possible. Total elevation gain for each 25 mile loop is 2,726 feet or 5,452 feet for the 50 miles.<br />
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In a few weeks, I plan to have a training run on the course. I will post a date as soon as I know.<br />
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The course is beautiful and the trails are great. If you have a chance, print the course map and try it out. Please go by the Stables and fill out a waver before running.<br />
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<br />Davidhttp://www.blogger.com/profile/17832289443394046473noreply@blogger.com0