Race Report: Promise Land 50k (Alexis)

Running an ultra was not part of my plan for the year. But then having a baby wasn't part of last year's plan and we've seen how that went. Besides, you know what they say about the best-laid plans.

So an ultra wasn't on my race calendar when the year began but rather a slew of shorter races. However, after only a few training runs with a local group of runners training for Holiday Lake 50k and I caught what I called ultra fever. I envied those registered for Holiday Lake but I knew that I wasn't ready. Terrapin fell on the same day as a race that was part of another trail series to which I was already committed. It wasn't until April that a local ultra race fell on an open weekend, Promise Land 50k. Described on the race's home page as 'the toughest 50k you'll ever love' and awarding finishers with a pair of Patagonia shorts I was intrigued. I wanted a pair of those shorts. I also wanted a chance to test out my theory that perhaps longer distances are where my strengths truly are as a runner.. I had only run one ultra (Holiday Lake) when I found out I was pregnant last year and I've been itching to run another ever since.

Off I sent my registration and check and then set about to change my mind, realizing that perhaps the best way to cure ultra fever is to register for one. My training was lacking in sufficient long runs and the thought of going the distance, which was rumored to be 34 miles, unnerved me. I changed nothing in my training regimen after submitting my application but I did begin to study the ultra. I read other's stories from past years, I quizzed all the ultra runner's I knew for advice and pointers, all the while taking mental notes on what may work for me.

Two training runs on the two weekend's preceding the race introduced me to the course. We ran the "Dark" side which included the hike up Apple Orchard Falls in sunny, warm weather where I wore poorly fitted shoes and ended up with nasty blisters. The following weekend we ran the "Light" side in chilly, rainy weather for which I was under-dressed and ill prepared. Though both runs ended with me achy and miserable they were invaluable experiences to better prepare me for the actual event. They were also my two longest training runs to date at about 15 and 18 miles.

The week leading up to Promise Land I spent approximately four hours studying the elevation profile that comes in the Runner Packet, I had nightmares, ran very little, and slept even less.  Those who cared for me told me not to stress the race. Those who knew me well knew I wouldn't be me if I didn't. I also had many phantom aches and pains, especially in my left knee. Having suffered from bouts of ITBS in that knee in the past and having it flare up at the only ultra I've ever run made it a constant nagging fear.

Friday night my amazing mother-in-law came to sleep over so that we could head out to the race headquarters and camp. We made it out to the camp Friday night just as the race director, Dr. David Horton, was beginning the race briefing. We had made up the back of the van into a makeshift bed and retreated there after a brief time at the bonfire. Surprisingly I got a little sleep, broken as it might have been, before finally giving up at 4 a.m.

Having a small baby at home whom I was nursing required that I express extra milk during the week preceding the race for the baby to have while I was away as well as pumping right before the race commenced.  This was a serious concern for me, I wasn't quite sure how my body would react to going eight or nine hours without expressing the milk, of which blocked ducts and damage to supply were my biggest fears. It was a rough morning getting started to say the least. I didn't eat as much as I normally would before a race and I didn't have coffee. I did however take two salt pills, a few Pepto Bismol, and a dose of preventative Ibuprofen.

By the time we officially began I was beyond ready to just get moving. I decided with moments to go to change the position of my race number, change my top and lose my gloves. Getting out of the camp from my position mid-pack was slow moving, I dropped my head, turned on the iPod and just started moving. I had planned to run from the start to the end road maintenance sign about two miles in and then walk to AS1. At this point I am not a good climber, I've short legs and feel that running inclines will always be to my advantage but I'm not quite able to tackle just any climb. I ran as planned to the sign and then walked to AS1 (37 minutes) where I didn't stop but returned to a jog. Shortly after entering single track I heard a voice from behind,  "Lady, your flashlight is on." I had forgotten to drop it at the AS and had stowed it in my fuel belt but had apparently turned it on in the process, I shifted to turn the light off when I realized the voice was that of my husband, Todd, whom I had passed on the way up the first climb without even noticing. He got ahead of me and I just followed.

I decided that I would stay with him if possible to Sunset Fields (AS3) where I would then probably lose him on the downhill to Cornelius Creek as he is fearless on rocky descents. When I shared this plan aloud he warned bitterly, "run your own race". Somewhat crestfallen I allowed myself to fall behind several paces but vowed silently yet even more fervently not to let him out of my sight. And through the rolling single track we ran, several people between us, but I caught him occasionally stealing glances backwards in my direction. Once he even told me to fuel, I ate three chomps, Watermelon, and swore them off after my brain nearly refused to swallow the third one. Before long the single track opened up to a horse trail, this was my favorite section of the entire day. Sometimes I was ahead of Todd, sometimes he got ahead of me, but by the time we came upon the AS at the gate we were running side by side. I grabbed two peanut butter and jelly quarters, some Pringles and a handful of M&M's and refilled my bottle. I was carrying only a 10 oz. handheld Nathan and a fuel belt with two 10 oz. bottles that I was saving for the hike up the falls later in the day.

Together we began the climb up White Oak Ridge but quickly Todd pulled away. I went back to my music and ran my own pace. Running and walking at intervals. Sometimes counting, sometimes replaying a song, doing whatever to get me further upwards. This section I know I could improve upon in the future, I did a lot of walking on what seems very runnable sections of trail. We were mostly alone on this section, we didn't see another person until the photographer at the access road. We ran the downhill side by side and I knew that I was making better time getting to Sunset Fields than I had originally planned. Just before the AS a man waiting on another runner told me he thought I was 6th female. This helped me pick up my pace and my spirits. We came into Sunset Fields the first time in 2:32.

At this point I stopped to refill my small bottle, grab more PB&J and a potato section and Todd ran on to face the descent alone. I was stoked, I had kept him to Sunset Fields as hoped for and I had made better time getting there than I thought I would. I thought that was the last time I would see Todd until the finish. I began the run down Apple Orchard Falls trail and tried to eat the food I had grabbed. My stomach saying please my mind saying not a chance. After only a few bites I threw the rest of the food out. I did well on this section, I ran it hard, focusing on my feet. On the training run this section was painful due to blisters and bad shoes, in my new Montrail Bajadas and two pairs of socks my feet (also covered in a thick coating of Bag Balm) were happy. I was happy.

When I came into AS4 I was shocked to see Todd's jersey through the trees still at the aid station. I was filling my water bottle quickly as I saw him disappearing down the road when Horton confirmed I was 6th female and that top 10 females would get a special award. I grabbed two more PB&J quarters and two crackers and took off. I'd made it in 3:12, I had read you can double your time at this AS to give yourself an idea of a finishing time. I ate the crackers but the head really wasn't accepting the PB&J quarters any longer. I held on to them for over a mile before I tossed the second one.

I was slowly gaining on Todd when Dr. Horton passed by in a truck whispering, or perhaps shouting, I'm not really sure, "Top 10 females". I hadn't seen another female in front of  me or behind me all day but I knew that I didn't want to slip from 6th after holding that position for almost 20 miles. I caught back up with Todd but instead of passing him I engaged him in conversation, he told me to go on but I knew we were headed into single track again and thought it would be nice to have the company. He confided he was having a rough patch. I was beginning to feel tired.

We did a lot of hiking but still ran between AS4 and AS5 at Colon Hollow. I grabbed more PB&J but they tasted like poison and I threw them out. This would prove to be the worst move I made all day, not eating enough real food at the aid stations in general but especially after my body had already shown warning signs.

This next section was the hardest mentally all day. I grew more and more tired over the next several miles. My stomach started to revolt the lack of actual food it had received. I'd been doing well (at least for me) on hydrating, emptying my bottle between each AS, but my caloric intake was not satisfactory. I walked a lot. This section had seemed so rolling during the training run, now it all seemed uphill. I berated myself.  Todd and I pushed and pulled each other through this section, sometimes he was ahead setting the pace and pulling me and other times I was ahead looking back for him. The weather was nice, I told him I was glad I had ditched the long sleeve shirt at the start. We dunked our hats in the creek when it was deep enough and rolling. Todd thought the next AS was closer, I feared it was not, that we'd finally stumbled upon some of those extra Horton miles you hear about so often. At about 24 miles in Todd asked if I wanted to stick it out the rest of the way together, maybe cross the finish line together. I readily accepted the proposal knowing he would be an asset climbing the falls. Finally I started to comeback, I was feeling better and we once again were going downhill which helped pull us along.

We came into the AS at Cornelius Creek for the second time at 4:52 and I made a point to grab food that I thought my body would accept, especially with the hike up the falls approaching. The volunteers told me I was the 6th girl they'd seen through at that point. I was starting to feel some pressure. I grabbed a handful of trail mix, some Oreo's and a large handful of Ritz crackers and headed off with my bottles full and the climb to come steep. I called back for Todd to hurry up and started off up the flat section that would ultimately lead to the falls and the hardest terrain to cover for the entire day.

The first section of the trail was relatively flat and I felt like we should be running but instead we recovered from being exhausted and ate the food we'd acquired. Those Ritz crackers were amazing. We chatted and hiked and our moods were quite merry. The trick here is that it isn't actually getting up to the falls that is so trying but rather the section just past the falls up to Sunset Fields. Especially the long string of man-placed stairs set apart at such an awkward distance that you can't even set a pace as you climb that really tires you out. We were just past the falls when Todd commented that we are about to receive a storm. We decided to pick up the pace and try for Sunset Fields before the storm arrived. Unfortunately, even with the improved pace we didn't outrun the storm. And what a storm. The temperature dropped, it rained, it hailed. My arms burned from the cold and being pelted by hail. It was hard. I was so thankful when I approached a sign that said .3 to Sunset Fields. I thought about all of the people behind us and how the weather was going to effect them. We were about to reach the home stretch and the rain was discouraging, I could only fathom what runners further out who may not have even reached the falls were experiencing.

We made it to Sunset Fields in 5:49. We had climbed the falls in much worse weather than hoped for in just under an hour. Again, this is definitely a time that could be improved upon but I was happy with on race day. I didn't even fill my bottle because it was so cold and wet I just wanted to keep moving. We took off and headed towards the final section. We walked the final uphill though I felt like we should be running it and Todd told me to start out ahead when we turned off to start the final descent. It was wet and the trail was starting to fill with little streams, but we took it on as fast as we might have if it had been dry. It was cold but thrilling. During a particularly rocky section Todd got ahead and shouted that I would catch him on the downhill road section. Before long we were at the last AS and we ran past.  This section is so steep going that it's best to just open up and let gravity do its will. By the time it starts to level out just slightly you are already going at break neck speed and we just continued on. I knew Todd wanted to finish in 6:30 and that we were going to be close but just miss it but I tried to keep the pace up. Todd said his quads were cramping up. I wouldn't back down the pace for either of our sake. I stole a glance backwards up the hill there was no one in sight but still I pushed on, wanting us to be as close to 6:30 as we could get.

When the road flattened out Todd got on the shoulder of the road and apologized that we couldn't go any faster. I knew he was hurting but I also knew we were so close to the finish. I was feeling good at this point and pumped to the max with adrenaline. We rounded the turn into the camp and there at the far right was the  pavilion and the finishing line, we clasped hands and covered the last hundred yards holding hands. We had covered the 34 miles (according to my Garmin, 34.04) in 6:33. Almost a half hour faster than I had hoped for and feeling pretty good. No injuries which is almost as exciting as the faster-than-anticipated finishing time. I got my pair of the coveted finisher's short and a very nice finisher's shirt for being the 6th female to finish.

Then the cold started to sink in and my teeth started to chatter. I made my way to the car where I slowly warmed up, changed clothes and ate far too many doughnuts and cookies. Once warmed up a little we went back out to watch more finishes and eat some post-race food. As the day wore on the soreness settled in but it was better than I'd expected. Mostly I was tired. We had a lazy evening with the kids but by Sunday we were up to our usual antics with the help of a few ibuprofen and rolling the most painful muscles out with a golf ball. Today (Tuesday) I feel great.

All in all, it was a great day. I finished ahead of my goals and I got to run off and on with my wonderful training and life partner. There were several places that I can already identify as needing improvement which I think is a positive thing because it suggests I could finish even stronger. I need to further focus on hill running, long runs, and proper fueling. Also I'm only averaging about 40 miles a week and I've been told if I can increase my mileage more improvement can be made. But Saturday did confirm one thing for me, I love this distance. I was so fearful of the mileage before the race began but once I was out there running I never once thought I wasn't going to finish which gave me a much needed confidence boost in tackling further ultra distances.

-Alexis

Race Report: Point of Honor 5k

Not a lot to say about this race. It was my first 5k on roads since last year. I was nervous and I tried not to think about the race at all. Whenever I did think about the race I would get this overwhelming surge throughout my body, it felt like electricity pulsating through me. Nerves.

I ran a four mile easy warm-up. I lined up. When the gun sounded I took off. I ran as steady as I could, I raced somewhat well. I finished in 22:20 which is a 5k PR for me even if by only 3 seconds. I'll take it. I was also 3rd Female Overall which is the first time I've ever placed top 3 overall in a road race.

It was a good race, lots of great runners and volunteers out there and I was glad to be a part of it.

2012: Week 15

Monday: Ran 4 miles alone in Wyndhurst. Knee gave me some trouble, think shoes have seen better days. Biked 35 minutes on machine.
Tuesday: Knee ached all day, ice, ibuprofen. Ran an easy 6 in different shoes.
Wednesday: Trail run Montrail Rogue Racers having toe/foot pain cut run short at 8 miles though 12 planned.
Thursday: Rest. Bought new shoes.
Friday: 2 miles in new shoes, felt good.
Saturday: Mill Mountain Mayhem 10k in new shoes, felt pretty good. 8 miles.
Sunday: Promise Land training run. Got blisters with new shoes about 2 miles in, Todd tied my shoes really tight at two miles and I was able to finish the loop of about 16 miles. Bad blisters on little toe and side of big toe on my left foot. Other wise a good training run.

Miles ~ 44

Having some trouble finding shoes. I have been in a series of Brooks Defyance for the last year that I loved but when I tried the 5 I did not like them as I had liked the 3 and 4 series. I got a pair of Ghost 4 but still the jury is still out on them after getting blisters in them yesterday. Need to find a shoe I can run Promise Land in, less than two weeks from now!

Race Report: Ukrop's Monument Avenue 10k (Todd)

AKA The most painful recovery run every.

For those of you just tuning in, I ran Terrapin Mountain 50K the Saturday before this race.  Sunday I tried to run a short easy recovery run and ended up crying like a baby and limping back to the car after 23 steps.  My quads were shredded.  Wednesday I managed an easy paced trail run, and I thought that my legs might be loose enough to pull off a 10K, so we set off to Richmond.

Saturday morning Alexis and I parked 2 miles away from the start line so we could "warm up" before the race started.  I swear that woman is obsessed with warming up.  During the warm up my left leg still felt a little sore, but it loosened up as we ran.  I was actually feeling pretty good when it was time to queue up in our waves.  I was one wave ahead of Alexis, which gave me a one minute head start.

I felt good but sluggish as I started out.  This was my third year running Monument Avenue, so I knew what to expect from the course, but I had never really raced it hard before.  Last year I was suffering from some sort of Achilles/Shin Splint issue, and the year before I was new to running.  But I'll tell you this:  flat does not mean easy.

At the half way point we make a U-turn and you can see the thousands of people behind you.  There was Alexis, maybe a little more than a minute behind me, and looking stronger than I felt.  By mile four my legs were screaming for me to just stop and sit down for a few more days, and my pace began to decline.  At this point I started looking around for her to be passing me at any minute.

The race actually ends with a little bit of a down hill which was somewhat of a saving grace.  I was able to manage to keep running the whole way, and pull out a PR with a finishing time of 45:35.

This is a great race for any runner looking to PR a 10K, but other than that I'm not overly impressed with the race itself.  Maybe it's hard to do too much with 34,000 runners, but I felt we were treated like cattle at the start and finish lines, with race workers actually yelling at runners to "keep moving" and "get out of the way". I'll take a good local race with 500 or less runners any day, where I can collapse in the shoot without fear of being scolded.

2012: Week 14

Monday: Rest
Tuesday: Track/speed work, 6 miles
Wednesday: Trail run, loads of hills, 12 miles
Thursday:  Rest
Friday: Rest
Saturday: 4 miles warm-up, 5k race, 3 mile cool down
Sunday: 10 miles of hills...man I am tired...

Miles~ 38

I decided when I was drawing up the weeks plan to make Wednesday a little longer of a run because with Easter and a race on the weekend I wasn't sure I would get a long run in. Glad I did because 12 ended up being the long run. Really need to focus on getting in those long runs as I head towards a 50k and marathon in the next three months. I don't feel as though I am on target for those races because my long runs are lacking in length.

Race Report: Ukrop's Monument Avenue 10k (Alexis)

A.K.A. Now I Know Why the Hare Needs that Nap.

In January when all of my running friends were training for Holiday Lake 50k (or so it seemed) I decided to choose a goal race. I decided, having never really raced a road 10k, to focus on the Ukrop's Monument Avenue 10k in Richmond at the end of March. It was my first ever 10k in 2010 when Todd paced me to run it in 51:13, almost five minutes faster than I thought possible at the time. Last year I registered in the 48 minute wave, hoping to run it in sub 47 when I found out I was pregnant. Morning sickness overcame me in the weeks leading up to the race and laziness had me pouting on the couch instead of running but I still managed to run it in 53:01 last April.

This year I started out just wanting to run it in under 50 minutes. I had not raced in a road race yet this year and was not sure what kind of time to expect at the 10k distance. I ran a trail 10k in January in 54 minutes but I knew that I had improved and gotten stronger since then. This race on my calendar was the reason I started looking for a group to do speed work with each week. However, other than speed work I wasn't really doing anything to prepare me for this flat (by my standards) road race. A few weeks ago a fellow runner told me I should try out Tempo runs. I managed two tempo runs into my schedule over the last few weeks, the first run at an 8 minute pace and the second at a sub 8 for six miles. I began to think I could run Ukrop's even faster than anticipated, maybe even somewhere between 45:30-46:30.

So I concocted a plan, I would aim to run a sub 23:30 5k split, or as close to 7:30 as possible and then get progressively faster over the second 5k getting a negative split, hoping to work my overall pace down to 7:20 by the end of the race. That was my plan. Why I decided at the starting line to throw it out and just throw caution to the wind? I have NO idea. I've been asking myself what happened every half hour I've been awake since the race commenced.

I mean Felix warned against going out too fast minutes before the race started. I, myself, am always warning Todd about going out too fast. I NEVER go out too fast (Ok, there was that ONE time at the Bedford Christmas Classic 5k but even then I swore I would never do that again!). I am the Turtle. I pride myself on being the Turtle, slow and steady. And yet I'm standing there in my wave at the start line and my iPod won't work, I stuff the silly thing down my bra and begin to get so worked up about not having Cat Stevens and Conor Oberst to help me through any trials and tribulations that might arise during the run that my race plan apparently got buried. I mean they let my wave go and the next thing I know I'm running and passing people and thinking to myself, "This seems fast Self, too fast, what is this pace?" 

A quick glance at my watch to verify what I already know, I'm running faster than planned. I wasn't sprinting but I was keeping a 7:02 overall pace at this point. "That's too fast!!!" One side of my brain said to the other. "You can do this at this pace, just see how long you can keep this up, it doesn't feel that bad" said the other side in defense. So I trucked along, passing others and running hard for just about two miles when I started to get exhausted. Both sides of my brain tried to console me and told me just to slow and recover. And that's what I did, but it was mental anguish. I hadn't hit the halfway point and I was feeling as though I'd ruined my race with a rookie mistake. The thoughts that I'd ruined my race, that I was too cocky, that I knew better than to race this poorly overwhelmed me as I crossed over the 5k marker. I was pretty sure that I wasn't going to have a negative split and was wondering just how badly I had effected my race. I felt awful and slow as dozens of people flew by me looking stronger and smarter. It was possibly the worst race experience I've ever had, I wouldn't give myself a break and I just couldn't push any harder during miles three and four. At four miles I started wondering if I should just call it and walk. I ran my slowest mile here, but did slow for some Gatorade at an aid station. At the five mile marker I tried to convince myself that it was just over a mile and I began to pick the pace up, but just a little. I would run a little harder for a minute and then worry that I was going to pass out. At the last aid station I grabbed a cup of water and poured it on my head, it felt warm, You just poured that over your iPod, do you really have no sense left in you? I further berated myself. I wanted so badly to quit. I wanted so badly to start over. It's something terrible to be in something and know how badly you failed it and yet have to continue on or risk further failure.

And finally I knew we were coming in to the finish and I managed to run, according to my Garmin, the fastest quarter mile split of the entire race. And just like that the race was over. However, my mental torment was just beginning. Despite the knowledge of a PR I just couldn't get over the feeling that I'd not raced smart. I want to be fast and I am at somewhat of a loss as to really make that happen, and that is frustrating, and yet it is even more frustrating to know I could have run better if only I had run smarter.

I finished in 46:52 which I should be ecstatic about, I was originally hoping for anything sub 50. It isn't my time that I'm unhappy about but rather the fact that I took the time to devise a race plan and then go all Willy-nilly at the starting line.  I don't know how much faster I could have been if I'd started slower or even if I would have been any faster had I started more reserved, but I know that personally I do not like to slow down during a race unless I'm running up a hill. 

I downloaded the splits from my Garmin and I didn't race as poorly as I felt at the time, the first eight quarter mile splits were between 1:44-1:47, the next four miles were mostly 1:54-1:56 with a few 1:58, 2:00. 2:04 was the slowest when I slowed for Gatorade. The last quarter was 1:38. On a graph, it doesn't look so bad. If only I could get a reprieve from the voices in my head. I am my biggest critic.

At least my shoes didn't come untied.

-Alexis

2012: Week 13

Monday: 5.6 running the Point of Honor race course with Brodie in the stroller.
Tuesday: Track session sort of cancelled due to lack of access to a track, ran with the group and then got in some stairs and hill repeats at Wyndhurst, 6 miles.
Wednesday: Trail run, good amount of climbs, felt good and strong. 10 miles.
Thursday: Rest
Friday: Rest
Saturday: Ukrops' 10k in Richmond, 8 miles.
Sunday: Rest

Miles~ 29.6

Terrapin 50K

This was possibly the hardest race I've ever run.  The course seems to somehow defy the laws of physics, even though you start and finish at the same location, it feels like you climb for 80 percent of the time.  The downhills are steep and technical, while the uphills are long, drawn-out grueling battles.  I doubt that there is more than 2 miles of flat running in the entire race.

I set my goal for this race based on the accumulated wisdom of other Ultra runners who told me to add 30 - 40 minutes to my Holiday Lake 50K time, so I set out to finish in 6 hours.

At times I felt like I was running really well, but at other points during the day I felt like I was hiking way too much, and that the mountain had beaten me.  I was evidently not ready for this kind of a mountain race.

By the time I reached the last aid station at the bottom of Terrapin Lane, I was ready to just stop.  My legs didn't want to run another step.  But I grabbed some food, hiked a short uphill, and set out at a painful jog to meet my wife and friend who were supposed to be "running" in with me.

Through the next 5 miles of rolling hills I set my mind to the task of running in it's most basic form.  Focusing on picking one foot up after the other I battled through to the final downhill section to the finish.  That is where my "crew" met me.  I hurt too much to talk much, I told them to make me keep running.

I somehow managed to get down the last 2 miles of road and finish in 5:51.  Nine minutes faster than my goal, but much more painful than I had bargained for.  It was over a week before I could run again.  And I have Promise Land 50K++ to look forward to next month!

-Todd

Race Report: Montvale 10 Miler

Of all of the Mountain Junkies events that I’ve participated in the Montvale races are my favorite. They are, as far as trails are concerned, my favorite type of terrain to run.

Last year I was ten weeks pregnant at the event for which I did the five mile option. I had just made it through my worst week of morning sickness and hadn’t run a step when we showed up that morning. I was not concerned with race times or finishing places, only with my ability to actual complete the event. I not only completed the event but I fell in love with this race, the rolling hills, switchbacks and all. This year I have been looking forward to this event because I felt like it was where I could really shine, I knew that I could do well as long as I went into the event rested and injury free.

I had three goals for this race: 1.) To run sub 90 minutes 2.) To finish in the top 3 and 3.) To place in the top 20. This was the first time I've ever set out to compete for an overall placement. I wasn't putting a lot of pressure on myself, mainly I wanted to go out and run as close to an 8:30 pace as I could.

Race morning was wet and I knew that like Explore Your Limits the course would quite possibly be muddy. It actually put me in an even better mood towards the race because I had fared well in the mud at the previous race. When I ran my mile warm-up the course was even muddier than I had imagined. All the same I was thankful for all of those wet wild Wednesday trail runs and ready to run. 

The race went well. I went out faster than I normally would but I wanted to get far enough ahead to not have to worry about passing people on single track trails that were muddy. I was a little nervous about the distance and there were a few times I was worried that my pace was too fast for me to keep but I just slowed it down and took a minute or so to recover before picking it back up. Overall it was a great race, the last mile was the worst because my legs had grown a little tired and the mud was thickest through this section where all of the five miler participants had already run through. However, I made all of my goals. I finished in 1:23:53 which was good for first female and 17th overall.

Afterwards a friend who had run the 10 mile race with me went out to the Sedalia Center and ran out to meet up with Todd and run him in. By the time we got out there he only had a little over two miles to run. He did great  finishing in 5:51.  It was an overall great race day for our household. Looking forward to running a race or two with Todd in the near future.

2012: Week 12

Monday: Rest
Tuesday:  Track session, 3.5 miles with a friend. Total of 10.5 for the day.
Wednesday: Easy trail run, 6.4 miles.
Thursday: Rest
Friday: Rest
Saturday: Warm-up, race, ran Todd in at Terrapin, 17 miles for the day.
Sunday: 2 shake out miles at Candler's, Todd was too sore to run and I wasn't prepared to run alone.

Miles ~ 35.9

2012: Week 11

Monday: Rest
Tuesday: Track session, arrived a little late, didn't get in as long a warm-up in as I'd planned. Did a ladder workout of 400, 600, 800, 1200, 800, 600, 400. The whole work out was a little bit of a struggle and it was warm out. 6 miles
Wednesday: Trail run, great run. Ran 13 miles on Candler's in just over 2 hours. Pushed it several times and then almost crashed twice but was able to recover while running both times.
Thursday: Rest
Friday: Ran ~5.5 with a friend, a comfortable pace.
Saturday: Did not want to get up and out of bed for this morning's run. Brodie was up three time the night before and I was just wanting to go back to bed. Ended up going out to Blackwater and ran an awesome tempo 10k training run faster than my current goal for the race. Track work is paying off. 7 miles.
Sunday: Long run on Candler's 15 miles.

Miles for the week~ 46.5

Didn't do any cross training or strength this week and my long run was shorter than I had planned (supposed to be 16). However, the tempo run on Saturday has me pumped for the upcoming 10k  at the end of the month. But first, Montvale 10 miler this upcoming week. Aiming for ~9 minute overall pace. Hoping that all that running on Candler's will pay off.

-Alexis

It's Official

My Promise Land 50k++ application has left my possession and is on its way to the race director. Now for a countdown...45 days.

Still looking at this race from a very laid back stance. I have had a few people guess what my time might be but I have decided (at least at this point) to be very generous with myself on time, they do after all give you 10 hours to complete the course. Besides the terrain does have me a little nervous, I enjoy Holiday Lake for the same reason others dread it, because it's runnable (is that really a word?). From all that I've heard about Promise Land we're talking a completely opposite kind of race where hiking will be prudent. I'm excited but I'm not aiming to set any records.

Not yet, anyways.

-Alexis

2012: Week 10

Monday: Rest
Tuesday: Track Tuesday and then the Leesville Loop with Todd and Chelsie. 11.5 miles
Wednesday: Trail run, 10 miles.
Thursday: Rest
Friday: Rest
Saturday: First tempo run...maybe ever? Ran a mile warm-up and then 5 miles tempo keeping track of quarter splits. Wonderful run, came away feeling great.
Sunday: Long run. Ran 8 miles on the trails at Blackwater Creek which felt fun and easy and continued on to pavement where I realized I was getting a blister. Pushed out the whole 15 miles but my feet were not happy. Good starting point for a long run as now we start building for the marathon...

Miles ~ 42.5

Alexis

Surprised how difficult the long run felt, quite possibly pushed the pace too hard, maybe should have run even slower. The tempo run however had me feeling good about my goals for Ukrop's Monument Avenue 10k in a few short weeks.

Race Report: Explore Your Limits 5k

A few weeks ago, as the days headed towards the Liberty Mountain 5k, I was a complete and utter mess. Sure I was pumped, but in a way that nearly drained me. This past week was a complete different episode. Instead of breaking down the race into segments and fretting over pace goals or rather any goals really, I contemplated asking the race director if I could switch from the 5k to the 10k.

When I printed the registration for Explore Your Limits back in January I was so undecided on which distance to pursue I filled out only some of the form and stuck it on the refrigerator. The website suggests the 5k is a great beginner trail race and I suppose I felt I was taking the easy route by running the 5k. I eventually, but only halfheartedly, committed to the 5k and officially submitted my registration. However, as the race approached I began to second guess my decision. I even got so far as to draft an email to the race director to see if I might be able to change to the 10k. I knew that packets had been filled and entrants posted so I chickened out on sending the email, deciding to stick with my decision instead of being a bother to the race director and volunteers (the deletion of that draft a few minutes ago reminded me that I had failed to write up a race report!).

Due to this wavering between race choices I never really thought about the actual race. Friday night I gathered my race gear but because we were also bringing the children along for the race there was so much of their stuff to get ready that I again didn't have the time to worry over the looming race. I was more concerned about the news that, due to bad weather over the preceding days, the Blue Ridge Parkway was temporarily closed. I spent an hour studying alternate routes on Google Maps and worrying over how we were actually going to get to the race headquarters. The race itself was never really in the forefront of my mind.

Saturday morning's schedule was carefully planned out and executed and before you knew it we were at Explore Park a half hour ahead of schedule (thanks in part to the re-opening of the Blue Ridge Parkway). I was thankful to have a friend from our weekly Wednesday trail run there to warm-up with. We ran a two mile warm-up and I realized how little I knew the course even though it was my third year running this 5k.

The time flew by and before long the 10k race was beginning. Those of us running the 5k lined both sides of the road about an 1/8 of a mile from the starting line as the 10k race started promptly at 9 and then the 5k staggered ten minutes behind. It was enthralling to see the 10k racers run past, including a man around my father's age at the back of the pack. As he ran by I thought to myself I hope I'm still running trails when I am a septuagenarian. I know people half this gentleman's age whom the thought of trails alone would have kept them at home, his presence really was a source of encouragement. 

As the 10k crowd cleared those of us left running the 5k starting moving towards the start, I was going to place myself near the front when I remembered that being passed can sometimes do a number of my confidence level. Deciding I'd rather pass others during the race than be passed, I placed myself mid-pack and checked the laces on my shoes. 

Photo Credit Mountain Junkies LLC...I'm on the right.

Now even though this race was only a few days ago, it's all become a big muddy blur in my mind. The course was a masterpiece of mud and muck and I was so focused on staying upright and dodging puddles that the time hurried by. I ran fast and hard but I also remembered to have fun, which is something I think I'd forgotten the week before. There was slipping and sliding, narrow escapes from tumbles and falls and a section of switchbacks through gunk that had me clambering with the aide of trees through the trail. I was surprised a mile or so in when I passed the talented young girl who normally beats me without question at these events. I had the passing thought, "I can tell Todd I was in front of so-and-so for a few seconds ", but to my even greater surprise she never passed me back. On the long climb to the finish I slowed my run down enough to recover my breathing so that I could run the straight away to the finish line a little faster. I'm not sure that was necessary and perhaps I should have given it my all on that last climb. Besides, I can't say that I was all that fast as I neared the finish line. 

I was very thankful that Todd and our children were at the finish line. I know it isn't easy for Todd to have all four children during a race but I appreciate getting to see them and hearing their cheering voices at the end of a race. When Todd said I was the first female to finish the first thought I had was and I didn't even set any goals for myself! My second thought was maybe he was mistaken, he was after all, watching our children and taking pictures. Turns out I was first overall female. And that, I must admit, is exciting. However, I'm just as excited that I finished 10th overall in the 5k. Finally, I was assured by my decision to run the shorter distance. I finished in a time of 24:33, a PR but again I don't feel that's the best I have in me, especially since I know I geared it down on that last hill. Last year I walked the hill, this year I ran the entire course, next year maybe run those hills a little faster and shave off a few more seconds. 

This was the second race in the Mountain Junkies RNUT Series, and I am feeling ever more excited about this upcoming spring and the rest of the series. From this point on though I plan on doing the longer distance when given a choice between two races, which includes a 10 miler, a half marathon and a full marathon. 

2012: Week 9

Monday:  Rest
Tuesday: Track Tuesday. ~1 mile warm-up, ~ 6 100 yd strides, 1x800, 4x600, 4x400. I really do love these sessions...afterwards. Tough but worth it. Cycling and strength at the YMCA.
Wednesday:  Trail run, 8.5 miles.
Thursday: Zumba class at the Y and a comfortable 4.2 mile run afterwards.
Friday: Rest  Intended to run an easy 3 but never got it in...
Saturday: Explore Your Limits 5k. ~ 2 mile warm-up, 5k race. ~5.25
Sunday: Trail run. Supposed to be our 'long run' and was gunning for 15 miles. Ended up with 12 in 2 hours and called it a day.

Miles ~ 35

Alexis
Had a pretty good week, still some swelling in the foot but less pain. Trying to ice it but because it isn't as painful I tend to only think of it at the end of the day. With spring approaching there are going to be a lot of races on Saturday mornings. Wondering what this means for Sunday long runs as my legs weren't really up for going the full 15 yesterday.

Race Report: Liberty Mountain 5k

The Liberty Mountain 5k, held each year mid-February, holds a special place in my heart. It was, in 2010, the first time I EVER ran on trails. Covered in snow and hill laden, it was an experience I may never forget. I geared down from race mentality half a mile in and just enjoyed the adventure. It still stands as my slowest 5k, but regardless of my time I was hooked on trail running. Last year the race was held one week after my ultra debut and I went out and ran, irritated knee and all, over 11 minutes faster than the previous year and finished as first female overall. I felt as though I was in the best shape yet of my life last year when I ran that race and I was curious where I would be this year when I ran it. 

I've been training on Candler's/Liberty Mountain a lot this year and I feel that I am becoming a better and stronger hill runner all the time. Despite my training and growing confidence on hills I was still very nervous about this race because I was giving it the power to define where I stand as a runner. I went out on several occasions and ran the course becoming ever more familiar with it, but instead of empowering me it just made me grow worried.

To make matters a little more interesting my left foot started to hurt the week before the race and I took my shoes off Tuesday to see that the tendons were visibly swollen. Thankfully, ice, ibuProfen and KT Tape kept disaster at bay.  

Thursday, with a legal pad in hand, I broke the course down and made a race strategy. I went out Friday afternoon attempting to 'feel' my goal paces for different sections of the course just to be met with thunder and lightning. Drenched and defeated, I headed to my car. I was, to put it lightly, a mess.  

I tried to convince myself that none of this really mattered. And to someone else those words may be true. But it DOES matter to me. I want to do the best that I can possibly do. I want to be fast. I want to be good. I want to run with both my heart and my brain. I want to set, push and surpass my own expectations. 

I headed out early Saturday to warm-up, I readied the iPod and found my way to the starting line. Surrounded by strong people I felt so very unsure of myself. The race began and downhill we went. I did well keeping the pace I had set out for myself, and when I reached the first mile marker I was 3 seconds to the good. With everything going according to my plan I noticed a looseness in my foot, I glanced down to see my left shoe laces flying. I had tied them loosely but double knotted them, apparently when tied this way laces can shake free.  I contemplated running the rest of the race like this but decided that this was rather dangerous, especially with an already injured foot. I hopped off the trail and tied my shoe as quickly as I could. Back on the trail I immediately realized the other shoe was loose as well. I stopped to tie this one and five people whizzed by me as I struggled to make bunny ears. 

Finally back on course, I tried to refocus on my plan. For the first time the long climb between miles 1 and 2 flew past and I was back on target pace. Unfortunately, with less than half a mile left in the race, things did not go according to plan on Lake Trail. I had two people in front of me and I couldn't muster up the strength to pass them and so I just ran their pace. I didn't run this section at goal pace. Instead I felt like throwing up. The best I could do was a constant forward motion. It was a run, but it was not fast. Finally up the hill and out of the woods. The last section I felt like I was barely moving. I was done. I didn't even check the clock as I crossed the finish line. I knew that I had not met my goals based on my Garmin's average pace. 

I had three goals. To run every step of the course. To PR or come in under 28 minutes. And my 'secret' goal was to come in under 27 minutes. I did run every step of the course if you don't count shoe tying breaks. And I did PR, by 19 seconds. But I didn't hit my pace goal (which was 8:21-8:40 average).  I finished in 27:59, and was second Overall Female.

With a week's worth of perspective I feel very positive about this race. At roughly 3 months postpartum I hit a PR, and I still feel like I have room for improvement which is better than feeling I've done as good as I could ever do. Next year, sub 27.

-Alexis

2012: Week 8

Monday: Due to the LRRC meeting Tuesday night we moved our track workout to Monday. We did a variation of the ladder workout with six intervals between 600 and 1200. These sessions are hard but I feel great afterwards. ~5+ miles.
Tuesday: Ran 3 easy.
Wednesday: Wild Wednesday trail run. Ran the 5k course with a friend and then continued on for our old Wednesday loop. Felt good pushing up the pace for a few miles in the middle with a few guys who are a lot faster than I am, got in a total of 10 miles. Finished on the Power Line hill.
Thursday: Rest
Friday: Went out to try out my new watch and make sure that it was set up properly for the race Saturday morning. Started my run just as a thunderstorm came in. Ran 1.5 miles and was drenched by the time I got back to my car.
Saturday: Ran a 2 mile warm-up, a couple striders and then my 5k. Relatively happy with my 5k experience, race report to follow.
Sunday: Ran the Terrapin half course with a great group of people in the afternoon. The first half was very casual, picture taking, fueling breaks to view the scenery. Second half I pushed myself and felt awesome. Finished the course over 35 minutes faster than I did last March on race day.

Miles ~ 38

Didn't do a lot of cross training this week. Need to get back to the Y this week. Also suffering from some Extensor Tendonitis and Shin Splints in my left leg. Using a routine of ice, ibuprofen and KT tape to help quell the pain. Taking a few rest days possibly this week if need be to help as well.

Alexis

2012: Week 7

Monday: Rest
Tuesday: Track Tuesday, 6x 800's, hit the goal time each 800. Ran again with two friends for a cool down, social run. 9.5 miles.
Wednesday: Pilates at the Y. Wild Wednesday trail run, 9.2 miles.
Thursday: Easy 3 miles
Friday: Rest
Saturday: Beautiful Candler's run in shorts and a t-shirt, 7.4 miles.
Sunday: Beautiful Candler's run in gloves, hat and snow, 11 miles.

Miles: ~ 40

Good week. Didn't get in the whole 15 miles I had planned on Sunday due to snow but had an overall good week, 5 days running and one class at the Y. Stretching and squats at home. Need to keep consistent with strength training.

Coming up...The Liberty Mountain 5k. Getting nervous.

Alexis

Holiday Lake 50K ++

The Back Story:

I ran Holiday Lake last year.  It was my second ever Ultra Marathon, and my second Ultra that ended in an injury.  (Pretty solid record, I know.)  The September before I ran the Trail Running Rampage 40 miler, and limped away with a knee injury.  It was a tough but beautiful course and I ran harder than I was ready for, but that's another story all together.  Last year at Holiday Lake, I came off of a break in training and only had about 7 weeks to prepare.  That is not enough time.  I ran a good first loop, and then everything fell apart on me.  I was under-trained, I didn't eat well, and when I hit the wall at 22 miles I pretty much gave up.  I finished in 5:47 (I don't know how I managed to do that well), and limped away with a sore Achilles that haunted me for a couple of months, forcing me out of the Terrapin Mountain 50K and the LUS.

The Race Report:

This year I arrived at Holiday Lake better trained, but lacking in confidence.  The course had beat me up pretty good the year before, and I really didn't know if I was any more ready.  On race day I arrived with a plan to run conservatively, and eat a lot.  That was it.  I was in a survival mode of some sort.

The race started and I found myself in the back of the pack, which was fine.  I'm not fast enough to worry about starting out front, and what could it hurt to hike that first bit with the slower runners?  By the time we got to the beach area I had found my pace and was running with people who were neither too fast or too slow for me.  And that is how I ran the first loop, checking off Aid Station after Aid Station, eating as much as I could stand.  According to my watch I made it to the turn around in 2:31.  Faster than last year, but I was feeling good still.

With the start of the second loop, I began to get nervous.  This was where it all fell apart last year.  After a couple of unplanned bathroom breaks early in the second loop I was even more nervous.  But I was still running good.  I made it to Aid Station 5, grabbed some food and water, and stopped for a minute to talk to a friend.  Then I remembered that it was a race and I took off up that hill with a handful of food.

This is where I ran into the wall last year.  I was just running to the next Aid Station at this point.  The power-line trail is where it got real bad for me.  But that was last year.  I ran it strong this year, and that is when I knew I could run this course.  By the time I made it to Aid Station 6 my legs were hurting, but I was feeling good mentally.  Then I saw one of the fastest runners of the day, standing there at the Aid Station wrapped in a blanket, out of the race with cramps.  I talked to him for a minute and took off again, but now the doubt was back, if a runner like Jordan could DNF with 8 miles to go, what was going to happen to me.

This next section was pretty slow for me, maybe the worst of the day.  After the last creek crossing my pace fell apart.  I was hiking up a hill that I should have been running when a couple of runners past me easily.  Something clicked with me then, I knew I only had 6 miles to go, and no matter how bad I was hurting I was going to finish this thing.  I fell in behind them, letting them dictate the pace, and I zoned out.  I ran like this until I started feeling stronger again, and then we passed a spectator on the trail who said that we were 1/2 a mile from the last Aid Station.  I almost passed my pacers then, but decided to hang with them to the Aid Station.

The last Aid Station was like a circus!  There were lots of spectators there waiting for their friends and family to run through, and it seemed like every runner was just hanging out eating.  I tried to get to the food, but the crowd was literally blocking the entire table.  After about 30 frustrating seconds of trying to get nutrition I ran on, empty handed.  I figured it was only four more miles what could go wrong?  I didn't even fill my water bottle.

Downhill how I do love thee.  The next mile coming out of Aid Station 7 is all down hill, glorious downhill.  So I ran that one for free.  Then the course levels out and starts rolling through the woods along the lake.  With 30 + miles on my legs at that points the little hills started to feel like mountains, but I ran on and I could tell my pace was faltering again.  I hiked a couple of spots that I didn't want to, but I made it past the beach to the homestretch trail.  When I saw the 'One Mile To Go' marked on the ground I almost cried, and began my one mile decent back to the finish line.

Even with the help of gravity my finish was far from spectacular, but I finished strong.  My time was 5:24, that is 23 minutes faster than last year.  And other than a couple of low spots I felt really good all day.  I'm still learning how to run Ultras (the training may actually be the easy part), and I figured out a couple of things I can do better next time.

Lessons Learned:

I think that this race has given me some much needed confidence in my ability to run the distance.  I like to run, but I don't like to hurt, but I know now that I can run through a lot of pain and discomfort, I just have to do it.  I'm a lot weaker racer than I am a runner, but I'm working on that.
Nutrition is something I'm still trying to dial in.  This year I over-ate and under-drank.  After skipping that last Aid Station I was starting to suffer from dehydration symptoms with two miles to go.
I have to stop treating Aid Stations like break rooms.  I need to be in and out in under a minute.  I probably wasted 10-15 minutes at Aid Stations this year just hanging around.


-Todd

2012: Week 6

Monday: Rest Almost a given at this point, it's worse than pulling teeth to get me to run on a Monday...
Tuesday: Track Tuesday, ran 6 miles including some 6 X 800's. Didn't quite pull off the pace I was hoping for but still felt like I did well. Than headed to two classes at the YMCA followed by another 3 miles with a friend. By the time I had gotten home I had been exercising for over four hours and these legs were beat.
Wednesday: Did Pilates in the AM with my sister at the Y, followed by 10 minutes on the stair climber and some all over strength training. Wild Wednesday. The 'boys' were tapering for Holiday Lake so we only ran six. However, we ran single track the whole way which is the first time we've steered clear of at least some fire roads since last Fall. Felt great afterwards.
Thursday: Rest
Friday: Rest
Saturday: Just plain Lazy...Rest...and I did go out to 'watch' the finish at Holiday Lake 50k.
Sunday: After a three day hiatus from any exercise I got in a good long trail run in. I am not proud of my three day rest streak but the legs did feel well going out Sunday and we did a solid 15 trail miles in less than 3 hours, on Candler's Mountain no less. Not sure how much under 3 hours as we kept stopping through the parking lot to pick up or leave other trail runners who ran part of the run with us. I'm beginning to downright love training on that mountain. Quite the opposite of what I was preaching a year ago.

Miles ~ 30

Had planned 35 miles over 5 days of running, ended up with 30 for 3 days of running. I know I'm not getting in enough days of running whatever my mileage. I know that rest days are inherently good but I'm just taking far too many of them. I have a plan to run five days this week...and it's colder this week than last but I am at present committed...of course today is one of the planned rest days after yesterday's tough trail run.  Thinking about running an easy 3 though just to break that No Running Monday streak I seem to have going on.

Alexis

Call me crazy?

I am garnering a little envy over here as so many of my runner friends and family are training for the Holiday Lake 50k. I know I'm not ready right now to go out and do what I want to do out on the Carter Taylor Trail, that it's best to keep on training and wait for the LUS for next year, or maybe even later?  But I am just itching to do an ultra. I had just had my first taste and was contemplating the entire LUS series last year when I got pregnant. I did better than I'd expected last February at my first ultra, Holiday Lake, and felt better than I anticipated. So now there's this part of me that wants to get back out there and see if Holiday Lake was just a fluke last year or if, as I've been wondering ever since, that longer distances are my true strength. Not speed, like I had initially hoped.

These past few weeks I've been mulling it all over and over again. I won't do Terrapin this year, not the 50k or the half marathon as I already have a race scheduled that weekend, but the past few days I have had this new thought gnaw, gnaw, gnawing away at me. It's gotten it's way in there and try as I might I've not been able to dispel it.

Are you ready? It's crazy...maybe... maybe not. I think I want to run Promiseland. This year, 2012.

If I can amass Todd's support, my body's adherence and my mother-in-law's childcare services I think I just might.

Alexis

2012: Week 5

Monday: Rest
Tuesday: Speedwork!!! Finally! I finally found someone to go do speedwork with. We did a warm-up, four 100 striders to warm up and then 4x 1 mile repeats. The guy I ran with and who planned the workout had chosen a pace I wasn't sure I would hit and I am thrilled to say that all four miles were in that range. And he finished two miles two steps ahead of me and I finished two miles two steps ahead of him so he was a perfect speedwork partner. Cross training class at the Y.
Wednesday: Wild Wednesday Trail run, 10 miles at Candler's Mountain
Thursday: Easy 3 mile run, Zumba with a friend at the Y.
Friday: Rest
Saturday: 12.6 miles on Candler's Mountain
Sunday: 9 miles on Candler's Mountain

Miles: ~40.2 miles

This week was good. Thrilled to have finally added some speedwork to my routine but have struggled to get a  good 'long' run in, would like to maintain a 15+ mile run at least every two weeks and now it's going on three weeks since I've had a run of that distance. Getting in a few classes at the Y but would still like to round out my cross training with more strength and maybe add in a day of biking/cycling. Three good trail days have me even more pumped for several approaching trail races.

Arctic 5k Trail Race Report

Photo Credit: Alicia Roberts

In early December I became aware of a new trail race debuting the end of January on Liberty Mountain. Always on the lookout for trail races, especially in the cold winter months, I added it to my race calendar. I didn't give the race much mind until a few weeks ago when I decided it might be best to preview the course. There was a race map online but I still don't know my way around that mountain as well as I should so I asked my husband Todd to take me out and help me find the course.

Flash forward to Sunday a week ago Todd and I went out intending to preview the course twice. We planned to run it once just to get ourselves acquainted with the course and then a second time to get ourselves a little seasoned on the course.  It was a day following a long run so I wasn't aiming for any kind of tempo run, just running a nice, easy recovery pace. We started out and almost right away became a little confused as to which way the race would begin.  It was clear from the terrain we did cover that the race was going to be hill laden, not something I was particularly excited about as I am still coming back to hill running after a hiatus that lasted the duration of my pregnancy with Brodie.  One of the hills we covered was entirely new to me and it was a what I call a 'heater', a hill that pledges fatigue no matter how fresh the legs.  When we found ourselves back at the Snowflex parking lot my knees were begging to call it quits for the day and my Garmin had us at only 2.5 miles. Crestfallen I walked to the car.

A short conversation with the race director a day later confirmed my suspicions, we had only covered fragments of the course and had, unbeknownst to us, bypassed difficult sections entirely.

For the rest of the week I did the opposite of what I would normally do on a race week. I pushed that trail 5k as far back in my mind as it would go and then I covered it with thoughts of laundry and bills. And there I left it until Friday evening. Friday I made my pre-race checklist and gave myself a pep talk. You're still coming back, I told myself.  So pick a time goal, Alexis. Focus on that and forget about everything and everyone else.

Saturday morning I made it to the mountain with time for a decent warm-up. I ran the last section of the race backwards with a friend's father and that boosted my confidence a little, I at least knew where I would be coming out for the finish. I found the start line and focused hard on not biting my nails. Next thing I knew there was the sound of the starting bell and off we went.

I ran as strong as I thought I should through this first section, but nowhere near as fast as I could. I knew I needed to get ahead of some of the runners who would ultimately be slower than my pace and yet I knew that within the first mile we had the hike up the back of the Monogram which I knew would result in my first walk break. Sure enough I walked it, even parts that I told myself I wasn't going to walk I walked because there were just so many people on the single track trail ahead of me who were walking. I figured I would expend too much energy at this point to get around them so I just waited until the top to pick up my pace.

The next section which included running down to Monogram hill and then back up and then running down Psycho-Pathe I ran powerfully.  I knew that I would be hiking the next section so I tried to cover that ground as quickly as I could. All too quickly though came the hill I knew I had to hike. And hike I did. I didn't stop but I slowed to a snail's pace and was passed by many stronger legs. I focused on my own race and vowed to not let being passed bother me.

I continued on, running when the course was rolling or downhill, hiking the steep climbs. I felt good. In retrospect, too good. Racing in a 5k shouldn't be about feeling good. This is where not knowing the course did hurt my race, I knew the course was tough, but I didn't know how tough because I had only previewed bits and pieces and not in the correct order. I kept some in reserve for the unknown parts, fearing that otherwise I would bonk. On the last hill I hiked my way to the top, not bothered by the several people who passed me, I thought we had further to go and I would catch them elsewhere. However, when I found myself back on single track trail I realized my Garmin was off and we were nearer the finish than I had expected. I quickened the pace but I knew I didn't have the distance left to recover from the long hike uphill.

I finished in 34:00, a minute faster than my goal. I even came in first in the 20-29 age group. And I know that I shouldn't really complain, but I will. I had a lot left in me after the race. I came home and worked out for an hour. I went back out for another six mile run on Liberty Mountain that night. I feel as though I had a lot of unused fuel left in me, that I played it too safe. I followed through with not letting people passing me get to me, and now I wish I had let it bother me. That I'd let myself compete with the group a little more than just compete for an arbitrary finishing time I had chosen for myself.

Fortunately, this was not a goal race but rather a stepping stone race. I know I am not a particularly strong hill runner at this point but I think I may be a stronger runner than I gave myself credit for going into the race. It isn't a matter that I think I could have been faster, I'm just a little discouraged that I may have pulled the reins too far in on those hills.

Next up, the Liberty Mountain 5k, on February 25th. That race last year gave me my first inkling that something was going on in my body.  That something turned out to be a someone who currently resides nestled in my lap as I type.

Alexis

2012: Week 4

Monday: Hill Repeats. Planned to run the "Runner Stone Hill" in our neighborhood six times. Ran a two mile warm up, then the six hill repeats and then a short cool down. 4 miles.
Tuesday: Ran a 3.5 mile tempo from the house. Met some girls at the Y where I did another 2 on the treadmill and took a Cross Training class. 5.5 for the day.
Wednesday: Wild Wednesday trail run. Started down Lake Trail which is kind of like 'my' trail as I ran it and only it when running trails the last five months of my pregnancy. 9.5 miles.
Thursday: Rest
Friday: Rest (though it was an Easy 3 day I never made it out for the easy 3...must get better about this!)
Saturday: 1.5 warm-up. Ran Arctic 5k race. Went back out at 8p.m. and ran our usual 6 mile course with a few girls. ~10.5 for the day
Sunday: Another trail run! Ran with a group for 8 on Candler's including a hike up Lone Jack Mountain.

Miles for the week ~ 37.5

Much better week which included four trail runs. I would rather run trails than ANYWHERE else. Took an extra rest day that I wasn't planning on so I clearly still have commitment issues with my training log. Ran the Arctic 5k. Whether or not it was a job well done is still being mulled over in my brain...race report to follow...soon, I think.

Alexis

2012: Week 3

Monday: Rest
Tuesday: Cross-training class at Y
Wednesday: Ran our Wild Wednesday run but made a 'rookie' mistake of eating dinner right before heading out, so we called it quits after 6.7 miles though we'd planned to run a solid ten.
Thursday: Rest
Friday: Rest
Saturday: Long run, 15.5 miles. Was downright dreading this long run in the rain even though we were going running with a group. However, it was a great run. Ended up running a sub-8 pace from miles 11-14 which made it an even more fulfilling run.
Sunday: Planned to preview a new 5k course for which I have a race on this upcoming Saturday. Ended up only getting in 3 miles.

Miles for the week: ~25.2

This was a rough week. I'd planned to bring my mileage back in, but then I got lazy and took several extra, unplanned rest days. Sunday's course (which for those of you familiar with the Terrapin Half, imagine if you may, it being a 5k) was brutal and it left me wondering where I was headed, because I felt ultimately aimless. After some reflection I realize I need to schedule my training better, making it more about areas of improvement than just mileage and work on getting my but out of the door when I am running alone.

Alexis

The Return of the Soggy Bottoms, Boy

So, every Wednesday evening I go running with a group hardcore trail-runners on some of the toughest trails in town.  We've been meeting and running like this for over a year now.  You may think by Hardcore that I mean we are really fast or something.  But that's not what hardcore means.  Hardcore means that we run every Wednesday night.  In the hot sun, in the cold wind, in the freezing rain, in the pitch black darkness, through the impenetrable fog,  and even in the occasional freezing-cold-bitter-dark-windy-torrential-downpour!

And by occasional, of course, I mean that it seems to rain on us every other week.  Now you may be thinking that I'm prone to exaggeration, and that may well be the truth, but that doesn't change the fact that we have run through a disproportionate amount of inclement weather on Wednesday nights this winter.  On no less than three occasions in the past two months, we have run through bone-chilling-saturating-monsoons.

But being the Hardcore runners that we are, we trudge on.  Saying things like: "At least it's not terribly windy," and "It could be worse, at least it's not icy," to try to keep up morale as we slog up hill after hill looking like a gang of wet cats.

"Why do we do it?"  I figured you would ask me that.  I guess we have different reasons.  The camaraderie of running with a group that is as crazy as you.  The need for the training.  The love of running.  The knowledge that most people, even runners, aren't out there doing it.

"At least we're not being chased by a pack of wolves."

-Todd

Close Encounters of the Running Kind

Part of the post-run pampering dream team.

Last year I ran the Holiday Lake 'loop' four times before race day. I ran it the first time late December where I had some stomach issues probably from nerves, in 3:17. Not particularly fast but I signed up for the race anyways. A week later I ran it again, getting lost even, in 3:17. Two weeks later I went out for one of Dr. Horton's training runs on the loop and ran somewhat hard for the entire 16 miles running my fastest loop to date in 2:34. I ran the loop once more before race day in 2:40. 

This year, I am not, despite what you may have heard, running Holiday Lake. I want to. Badly. But I know, just having a baby some months ago and just returning to what I term real training, that my body is just not up for the mileage, not the way I would want to run. I would like to return to Holiday Lake with the confidence in myself to improve on my time and this year I would not likely improve my time and quite probably come away injured. So I'm trying to be smart and sit this one out. 

However, I still like to run the 'loop' whenever I can. Honestly I just want to run with others whenever I can and most of my friends and my spouse are in training mode for Holiday Lake so it just happens that a good long run spot is currently the 'loop' in Appomattox. This past Saturday Todd and I both got in good mid-length runs in the morning. He ran trails with some guys really early and then I met him in a parking lot where we swapped cars and kids and went for an only somewhat early run with another group. I got in a good steady 9.5 miles. I felt strong when I was done. I finally felt as though the old me were returning to its pre-partum ways. I got a text to run with some girls that night that I only occasionally get to run with these days. Knowing that we were already committed to running the loop on Sunday I said 'heck, yes' to girls night out as long as we could run conservatively. My weary legs didn't really want to meet them by the time 8 p.m. rolled around but I was so glad that we did when the run commenced. I felt even better. Confidence growing further. 

Sunday I had planned to run with my husband at Holiday Lake keeping up as best I could. However, as soon as Dr. Horton basically unleashed us I had a series of malfunctions that resulted in my falling way behind the pack and losing all sight of my husband.  Once I was all together and ready to really run I found myself alone on the trails. I just turned my iPod on and set to work on catching up. I ran a really good pace, feeling strong and steady when at 10.5 miles a certain runner who had arrived late flew past me. I can't quite explain it, I mean I know the guy and he's an awfully strong runner but seeing him fly past me sort of took the wind out of my sails. In a moment of weakness I let the negativity settle in and I took to walking on what is a most runnable section of trail on the loop. 

I am not a terribly weak runner, either in terms of physical or mental strength, but if I had to say what is my greatest weakness it would be negativity. I can run through pain. I can run long distances. I can face cold weather. Rainy weather. Hot, humid weather. But if I allow myself for just a second to think I can't do something, that I'm not strong enough, those thoughts will spread like an infectious plague so quickly that I don't even realize it. Having finally identified this threat I am learning to fight these battles, but sometimes, like this past Sunday, it can come on so quickly I don't even realize what's happening. Fortunately, two runners came up behind me and I was able to muster up the will to continue on though not at the same pace. 

I ran contentedly the rest of the loop. I was not particularly pleased with my performance, mainly because of the negative episode along the power lines between miles 10 and 11, but I did finish out the loop in about 2:38. Not my fastest, but not all that bad for ten weeks postpartum. Feeling possibly over-confident at this point, I agreed to go out for another 6 miles with Todd and another fellow runner. OK, honestly I didn't want to do these six miles but I knew the guys did and I have a hard time telling people I'm not up for something. 

So after 16 miles, of which I didn't fuel but only drank about 6 oz. of Fierce Grape Gatorade, I agreed to go back out for a partial loop. Not my smartest move. As my husband likes to point out, if I'm not over-training and injured, what am I?  I did eat a handful of gummy bears those last six miles but by the time we made it back to our cars we'd been running for four hours, my stomach was completely empty and my calves were awfully tight. Then we had the almost hour long car ride home. 

By the time we got home and I took my still wet shoes off (you run through two creek crossings in the loop) my left calf was tight and painful and the pads of my feet were swollen and aching. A few minutes on the couch snuggling the children I had missed all day and I was a complete stiff mess. As I attempted to maneuver the stairs I began to worry that my big mileage weekend would haunt me, as it could possibly do. Would I be able to run our weekly Wednesday trail run? Is this an injury or just the pain of improvement, I wondered. After putting the older kids to bed I instantly set to work on pampering my weary legs. I iced my calf while I nursed the baby. Then I took a warm, Epsom bath accompanied by a gargantuan glass of water and two ibuprofen. Then pj's and some Ironman muscle cream for the calf. Bed by 9:45 p.m. 

The baby, Brodie, woke at 2:30 a.m. After nursing him I took another Epsom bath, followed by more cream on the tight left calf. Monday morning I was still a bit stiff but already feeling much better. A few sessions with the foam roller and I felt almost completely back to normal. Other than the foam roller I took a day of complete rest. 

Today I am feeling good. The plan is a few miles, very easy and a Cross Training class at the Y tonight.  I am so thankful for the advice of my running friends and that my high mileage weekend didn't result in injury. I am taking the mileage a step down this week in hopes of keeping any injury at bay. I am hoping that the only lasting effect of this weekends string of runs is a growing self-confidence in my growing strength. There is no room on my training schedule for injury though, so I must play it safer and smarter. 

Chances that I'll turn down a group run whenever asked, however, are still low. 

Alexis

2012: Week 2

Monday: Finally ended my many-months-long YMCA hiatus and did a good 40-45 minutes of strength training.
Tuesday: Took a Cross-training class at the Y with some friends. Was supposed to run 4 but I got lazy, decided to add it to Wednesday's run.
Wednesday: Ran our usual 6 in cold, rainy weather at Candler's Mountain. Continued on with a few of the guys for another 4.5 where it poured rain on us. Definitely a good mental workout. Days total: 10.5
Thursday: Rest
Friday: Rest
Saturday: Ran at 8:30 a.m. with a group at Candler's Mountain. Got in 9.5 on hilly roads, fire roads and some trails. Decided to meet some girls at 8 p.m. for another 6 miles. All of these miles felt great. Days total: 15.5
Sunday: Joined a group to run the 'loop' at Holiday lake. Felt really good and averaged a 9:30 pace until the last part which is hilly single track. Went back out with Todd and another guy for another almost 6 miles for a total for the day of 21.6.

Weekly total: ~46.7

I did get in some cross training at the beginning of the week but still need to work on a more well-rounded training regimen. Must be careful not to overtrain!

First Race of 2012: Mountain Junkies Frozen Toe 10k

In an attempt to adequately measure and adjust my training I plan to, as soon as time allows, write a post race or event recap. I think it's best to write down all the events and emotions as quickly as possible before the mind begins to transform them into something else.

When compiling my 2012 race calendar Mountain Junkies RNUTs (Roanoke Non Ultra Trail series) was top of the list. Last year I was most looking forward to this series, and had already run the first race of the series, when I got pregnant. I did end up running the series in its entirety but I didn't do as well as I had originally hoped, obviously running slower and more cautiously with a baby on board. This year I plan on using the series to help me return to my pre-pregnancy level of fitness and to help me build a solid base on which to eventually train for longer endurance races and series such as the LUS which I hope to tackle all or part of in 2013.

So early December I registered for what I considered my first real race since having baby Brodie in November. As soon as I hit confirm I felt the nervousness start to set in. It's amazing how tormenting a race on the calendar can be for me, it surprising that I race at all. However, it's also amazing how motivating a race on the calendar can be for me, so I continue to do it. I didn't change my training any but I did practically beg my husband to let me come back out with him and 'the boys' to run Wild Wednesday trail runs on Candler's Mountain. I stopped running trails at 34 weeks pregnant and knew I needed to get back out there to find my trail legs before I ran a race on trails. He hesitatingly agreed for me to come one cold and rainy Wednesday in December. I hoped they would take it a little easy due to the temps and rain, I knew I would have to run at or near race pace to keep up. It was a great run. I loved the rain and being back out there with the guys running on my favorite training grounds. I haven't had to run quite race pace to keep up every Wednesday since but it has been great quality training to go out there each week and run with strong trail runners. Seeing as these are headlamp runs due to Winter's short days I always pick my legs up a little easier as I fear being left out there in the dark. So for four weeks I got in Wild Wednesday trail runs of about six miles each week. Definitely not as much time on the trails as I would have hoped but enough to make me feel a little more equipped for the distance and terrain of my first race of the season.

I ran an easy hill workout the day before the race. I say hill workout because our neighborhood is a four mile run of constant ups and downs. I ran it as easy as I could, knowing a run the day before wouldn't hurt me unless I hurt myself. Friday evening I made a list of all the things I thought I would need and checked the weather for the following morning. I laid out my clothes like an excited pupil before their inaugural day of school and forced myself to hit the sack at 10 p.m. promptly.

Brodie did have me up at 2 and 5 a.m. but I felt like I got decent sleep when I woke up the next morning. We were a little late getting out of the house with the four kids in tow and we did stop for coffee and donuts on the way but we still made it to New Hope Christian Church with about a half hour before the start time. I quickly checked in and pinned my race number on my shirt and hit the trail for a slow but steady warm-up mile before the race briefing.

I usually have a set of goals for any given event. There is the goal I set out for myself that I make public, this is the more attainable goal that I am confident I can reach if I do well. Then I usually have a second goal that is usually kept private that I believe if I give it my all I may be able to reach. Last year I was in pretty decent shape when I ran the Frozen Toe 10k. I started out fast but feeling good when I completely fell apart shortly after the halfway point. I mean I quit, started walking, gave up. It was not a high point for me and I regret how quickly I shut down. Fortunately after a few minutes walk break I picked up my weary legs and finished in 53:03. This year my goals were simple, to not shut down at all. I vowed to take walk breaks if need be, or slow my pace down, but to not give in to negativity or quit. Tell yourself you can do this and do it, was my mantra. My goal was to run it in an overall average pace of between 8:45-9:45. I wanted to definitely do it in less than an hour. My more private goal was to hit 54 minutes.

I was reminded during the race briefing that I needed to go out fast while all of the racers would be on open road so as not to get stuck behind people running slower than my anticipated pace when the crowd bottle-necked onto single track trail. I hate going out fast, it's just not me, I need to warm-up even if I've already warmed-up, but I just followed the crowd. The first couple of miles I felt good. I didn't really remember this part of the course from last year, probably because last year it was covered in snow with snow still falling. This year there was no snow in sight. I was keeping my pace just under 9 at this point and thought I would just pick it up the further I went as I warmed up even more. I was happy when I reached the aid station almost halfway in and I was still under a 9 minute pace. I stopped, gulped some Gatorade at the aid station and was back on trail before I lost any positioning. This I remembered was where I fell apart last year. I'm happy to say that this year this section of trail didn't overwhelm me as it did last year. I am not necessarily any tougher this year, in fact, I'd probably say the opposite but I was prepared enough having run the loop last year to know that a quick hike or a slower pace might just be unavoidable at my current level of fitness. I was able to run all but one steep switchback where I followed the majority and hiked. At this point my pace had dropped to over 9 minutes which the day before had been just fine in my head but in race mode I was becoming disappointed. I gave it everything I had but still had to hike once or twice for a count of 30 but was able to bring my overall pace back down. The last mile was the toughest and I was thankful to have my ipod with me, I skipped over a few songs to find an upbeat one to help bring me in to the finish. Then it wasn't long until I heard the cheering and sounds of the approaching finish. I pushed even harder with the finish clock in sight and finished in 54:26.

Overall, I loved the course, it was a beautiful rolling trail which is my favorite and in better shape I think I could easily run the course in its entirety. I am content with my finishing time but not as pleased as I thought I would be, perhaps because there were several times on the course when I wanted to speed up and my body just couldn't keep up with the demand. It's only the first race in the series and I knew going into the series that I would be using this series of races to return to and then hopefully surpass where I was comfortably a year ago. I just have to keep reminding myself this fact. I know, as others have pointed out, that I had a baby two months ago. I guess I'm just not sure what to expect from myself, which is why racing is so vital to me. I need it to analyze where I'm at, how far I've come and where I might be headed.

As always, the event as a whole was terrific. A thorough race briefing had me fully prepared and remembering things from last year that I'd forgotten. There was also wonderful post-race food, especially the coveted pumpkin bread and fellowship with other Mountain Junkies. The whole family came along to support me and I loved hearing their cheering voices as I crossed the finish line and later watching them 'race' back and forth in the grass while we waited for race results.

Next up, the Arctic 5k a brand new trail race debuting at the end of the month on the trails of Candler's Mountain.

alexis

Two-A-Day's

With four kids at home, a small business to run, a list of upcoming Ultras to run, and a wife who wants to run just as much as me, it is an understatement to say that finding the time to train properly is difficult.  Sure, we own a treadmill, but when was the last time you tried to run 10 miles or more on a treadmill?  At 10 O'clock at night?  At 5 O'Clock in the morning?

So I end up doing most of my running on the Weekends, the only point during the week I can really get any quality time on the trails, sacrificing quality time with the family unfortunately.  And even then, with the company of some willing but begrudging companions, I hit the trails at 5 or 6 am and run as long as my schedule and my tired body will allow me.

Trying to maintain 40+ miles per week primarily on the weekends is exhausting, to say the least.  During a typical week I'm lucky if I can get in 20 miles during the work week, and all of that is either short road runs or tedious treadmill workouts after the kids have gone to bed.  Never more than 6 miles during a run.  So I'm left with a sizable training deficit at the start of every weekend.

A couple of weeks ago I managed to get in a total of 37 miles in two days, split between 5 weekend runs.  This Sunday I ran twice, 12 miles the first time and 10 on the second run, all of which were on the technical up and down trails of Candler's Mountain.  I'm hoping that these multiple run days are making me stronger, as they are definitely making me tired, but there are also a few other lessons I'm learning along the way.

The most important thing that I have figured out is that the longer I run the more fuel I need, and that the need increases at a seemingly exponential rate.  I can run the first two or three hours on the energy provided by a pre-run cup of coffee and a doughnut, but after that if I don't start eating and drinking it going to be ugly.  Crash and burn!

The second lesson I have learned is that once I start to crash it's hard, and I mean damn near impossible, to eat or drink enough to recover on the run.  Which means stopping.  Which I can't do on race day.  Which means I have got to start learning to eat preemptively during my running.  I'm much better about Hydrating than fueling, and it's easier (for me at least) to notice when my hydration level is falling into dangerous territory.  Unfortunately, my body likes to pretend that everything is fine until it completely runs out of gas.  At which point I am usually struck with a sudden of wave of extreme exhaustion and lightheadedness.  And unfortunately, the workout is all but over.

So I am trying to work on my fueling during a run.  Training myself how to eat, if you will, on the run.  One of the biggest problems I am faced with is how to carry all of my needed nourishment into the woods with me, and still remain unencumbered enough to run efficiently.  One of my running friends fuels exclusively with Gels, and she carries them (up to 15 at a time she says) stuffed into her sports bra.  As that is not an option for me, I will be experimenting with different packs, pouches, and pockets over my next few long runs to see what works best for me.  I'll let you know how things work out.

-Todd

2012: Week 1

Monday: Ran from home with Max (our Golden Retriever) following along, 4 miles.
Tuesday: Planned on 3 but took a rest day because Seaner was sick.
Wednesday: Ran 6.25 with our usual group on Candler's Mountain then another 6 with my sister.
Thursday: Rest
Friday: Ran our neighborhood with Todd, 4 hilly, easy miles.
Saturday: Warm-up mile and then first race of the year, Frozen Toe 10k.
Sunday: Planned a 2 1/2 hour run on Candler's but only got in 10.25 miles due to Todd having some hydration needs.

Total miles: ~37

Goals for the upcoming week: Cross-train! Get in some strength training with a somewhat focus on core.

alexis