Saturday, June 16, 2012
Loblolly Trail, Umstead State Park
Here's a quick little video of our single track run today. This was my third run in less than 24 hours, as you can tell by my ragged breathing and monosyllabic responses to my training partner Mo's questions!
Wednesday, June 13, 2012
Product Review: BodyGlide WarmFX
The good folks at BodyGlide were kind enough to allow me to test their WarmFx anti pain balm recently, and here is my review on the product.
The first thing that impressed me was that it was a roll on. Most muscle relief products come in tubs or tubes which you have to then apply with your fingers. That can get messy. The WarmFx you can roll right on to affected area with no mess or clean up. It is also very portable in roll on form and you do not have to worry about it spilling in your gym or race bag!
The active ingredients are Menthol (15%) and Methyl salicylate (30%), both topical
analgesics. You can apply it to affected area up to 4 times a day.
The first test was after a hard 12 mile single track run which involved a lot of climbing. Needless to say, my calves were trashed! I applied WarmFx to the calves and right away I could feel a nice gentle heat on the affected area. The more you apply, the greater the warmth. It is also non greasy, and feels very light on the skin. Another thing I like about it is the scent. It is noticeable, but not pungent. I have used other products that can clear a room, and have you eyes watering for hours!
The warmth and relief last a while as well. I used it several more times post run and bike and had favorable results each time.
The next test was pre workout. I meet several times a week with my ultra training partners at 5am for our usual 10 miles. Now that I am in my forties, I can no longer spring out of the car and drop comfortably right into a run. The first mile is generally at "shuffle" pace, until I can get all major joints and limbs up and on line. I applied the WarmFx to the calf and quad areas pre run, and did notice a decrease in tightness and a decrease in the time it took to get up to normal running pace. On again, due to the ease of application, it was a quick application of the product, even at the challenging hour of 5am!
Overall I was very impressed with the WarmFx and would recommend it to my ultra friends and others as well. It can also be used for simple backache, arthritis, sprains and cramps too!
Thanks to the folks at BodyGlide for including me in the review process and allowing me input! Be sure to check out their other great products, especially their "Anti chafe" balm which has saved my butt on many a long run and 50K race!
http://www.bodyglide.com/
The first thing that impressed me was that it was a roll on. Most muscle relief products come in tubs or tubes which you have to then apply with your fingers. That can get messy. The WarmFx you can roll right on to affected area with no mess or clean up. It is also very portable in roll on form and you do not have to worry about it spilling in your gym or race bag!
The active ingredients are Menthol (15%) and Methyl salicylate (30%), both topical
analgesics. You can apply it to affected area up to 4 times a day.
The first test was after a hard 12 mile single track run which involved a lot of climbing. Needless to say, my calves were trashed! I applied WarmFx to the calves and right away I could feel a nice gentle heat on the affected area. The more you apply, the greater the warmth. It is also non greasy, and feels very light on the skin. Another thing I like about it is the scent. It is noticeable, but not pungent. I have used other products that can clear a room, and have you eyes watering for hours!
The warmth and relief last a while as well. I used it several more times post run and bike and had favorable results each time.
The next test was pre workout. I meet several times a week with my ultra training partners at 5am for our usual 10 miles. Now that I am in my forties, I can no longer spring out of the car and drop comfortably right into a run. The first mile is generally at "shuffle" pace, until I can get all major joints and limbs up and on line. I applied the WarmFx to the calf and quad areas pre run, and did notice a decrease in tightness and a decrease in the time it took to get up to normal running pace. On again, due to the ease of application, it was a quick application of the product, even at the challenging hour of 5am!
Overall I was very impressed with the WarmFx and would recommend it to my ultra friends and others as well. It can also be used for simple backache, arthritis, sprains and cramps too!
Thanks to the folks at BodyGlide for including me in the review process and allowing me input! Be sure to check out their other great products, especially their "Anti chafe" balm which has saved my butt on many a long run and 50K race!
http://www.bodyglide.com/
Tuesday, June 12, 2012
National Running Day
June 6th was National Running Day and I was lucky enough to celebrate that day by getting in two runs with some of my closest running buddies!
The day started early with a 10 mile run with the "5am" crew, Lauren and Mo. The three of us have logged many miles together. We share a bond forged by cold miles in the dark, pain, suffering, joy, triumph and defeat. I ran my first 100K with Lauren. Mo and I conquered the Uwharrie Mountain 40 miler together. Mo and I had the honor of pacing Lauren as she completed the Umstead 100 Mile Endurance Challenge.
An outsider eavesdropping on one of our trail running conversations would be taken aback by the dizzying array of curious/disturbing/vulgar topics we can cover in less than a mile. We have all defecated in close proximity of one another. We laugh as much if not more than we run. We tell each other stuff we would never tell anyone else.
Later that day I met my other running buddy Mika at Lake Pine for our weekly run. I had met Mika around the same time I met Mo and Lauren. I had just gotten back into running, and through the miracle of social media, had started meeting other folks who were into night runs, poop talk and chafing.
Mika and I ran our first ultra together at the Derby 50K last November. I had talked her into it. She had recently completed a marathon, and I had rationalized to her that a 50K was a mere five miles longer than that.
We both finished the 50K. I came in ahead of Mika, who faded a little bit around mile 20. The cause of her fatigue was diagnosed a few weeks later when her doctor advised her she was pregnant!
We have met fairly religiously every week for a run since then. The run has gradually been replaced by a run/walk, and in the last week or so, a power walk. I cannot tell you the amount of inspiration I draw from this woman, who is still going strong 32 weeks into her pregnancy!
We often kid one another that our runs are more of an abdominal work out than a cardio work out due to the constant laughter!
Mika and I walked 5 miles that afternoon and laughed our way around the lake.
Mika and I at the finish of the Derby 50K.
So National Running Day was a true celebration!
I am thankful to be surrounded by such great people not only on the trail but in life as well.
Later that day I met my other running buddy Mika at Lake Pine for our weekly run. I had met Mika around the same time I met Mo and Lauren. I had just gotten back into running, and through the miracle of social media, had started meeting other folks who were into night runs, poop talk and chafing.
Mika and I ran our first ultra together at the Derby 50K last November. I had talked her into it. She had recently completed a marathon, and I had rationalized to her that a 50K was a mere five miles longer than that.
We both finished the 50K. I came in ahead of Mika, who faded a little bit around mile 20. The cause of her fatigue was diagnosed a few weeks later when her doctor advised her she was pregnant!
We have met fairly religiously every week for a run since then. The run has gradually been replaced by a run/walk, and in the last week or so, a power walk. I cannot tell you the amount of inspiration I draw from this woman, who is still going strong 32 weeks into her pregnancy!
We often kid one another that our runs are more of an abdominal work out than a cardio work out due to the constant laughter!
Mika and I walked 5 miles that afternoon and laughed our way around the lake.
Mika and I at the finish of the Derby 50K.
So National Running Day was a true celebration!
I am thankful to be surrounded by such great people not only on the trail but in life as well.
Sunday, March 25, 2012
Stairway to Heaving: The Hanging Rock 12K Race Report
I celebrated St. Patrick's Day last Saturday in true "Braveheart" style by running the Hanging Rock 12K in Danbury, NC. This is part of the "Carolina Mountain Goat" Trail Race series, put on by the good folks at Go Run Trails: http://www.goruntrails.com
The race had a very user friendly start time of 9am, so I got to sleep in (somewhat) at the hotel before I headed out to Hanging Rock state park. The start was delayed for 20 minutes or so while the EMT unit covering our race was dispatched to handle an emergency in another part of the park. Finally, we were off! We ran a bit on pavement past the visitor's center and then on to the trail. The course was technical, and there were dire warnings from the race director regarding rocks, roots and stairs. She was not lying.
I am always envious of my other running friend's race reports that seem to capture every tiny detail of their race. I am only a week removed from Hanging Rock, yet it all seems like a blur already!
Now that I was on the trail, I steadily navigated my way amongst the rocks and roots. I had heard talk of the stairs, the endless stairs, and anxiously awaited their arrival. Before I knew it, there they were, stretched out before me. I reverted to my power walk and began the ascent.
After about 10 minutes of climbing these !#$@% stairs my power walk had turned to a rather "anaemic walk", and I was convinced that the good Lord himself would greet me at the summit, hand me a Gu, and a copy of the ten commandments.
Finally, after endless turns and false summits, I was at the top of Moore's Knob. Trying desperately to catch my ragged breath, I began the descent, which was not much relief due to the large rocks strewn along the trail and the quad tingling pitch of the trail. "Pick up your feet!" I muttered to myself as I began scuffing the rocks and catching my toes on the various roots and other obstacles. My mind flashed back to the rather portly EMT manning the ambulance at the start area. "Do not get hurt out here Geno, rescue could be hours away".
Then things began looking up. I had caught back up to the small group that had gapped me on the stairs, just as we completed our descent. The trail now flattened out to a very runnable section of smooth dirt with only the odd stone or root along it. I picked up the pace, and settled in behind two other folks and away down the trail we went. I briefly checked my Garmin, and it read we were about 6 miles into it. not knowing quite what remained in front of me, I slowed my pace slightly to save a little bit for the end. Now my metric conversion skills are not the sharpest, but 12K seems to be about 7.2 miles, so I was somewhat surprised at 6.5 miles to hear a bystander shout "finish strong!" as I power walked up a slight incline. Snapping out of my daze, I saw the finish line beckoning a mere 100 yards away! S**t!! if I had known that, I would have kept the hammer dropped! I dashed across the line, finishing in 1:30:28, 58th out of 86 competitors. I attribute the disparity of the Garmin to it not registering the switchbacks, or a loss of signal along the course due to linking up to an old Russian satellite. Regardless, I was happy with the finish, and happy to report no appendages were harmed during the running of this race!
The race had a very user friendly start time of 9am, so I got to sleep in (somewhat) at the hotel before I headed out to Hanging Rock state park. The start was delayed for 20 minutes or so while the EMT unit covering our race was dispatched to handle an emergency in another part of the park. Finally, we were off! We ran a bit on pavement past the visitor's center and then on to the trail. The course was technical, and there were dire warnings from the race director regarding rocks, roots and stairs. She was not lying.
I am always envious of my other running friend's race reports that seem to capture every tiny detail of their race. I am only a week removed from Hanging Rock, yet it all seems like a blur already!
Now that I was on the trail, I steadily navigated my way amongst the rocks and roots. I had heard talk of the stairs, the endless stairs, and anxiously awaited their arrival. Before I knew it, there they were, stretched out before me. I reverted to my power walk and began the ascent.
After about 10 minutes of climbing these !#$@% stairs my power walk had turned to a rather "anaemic walk", and I was convinced that the good Lord himself would greet me at the summit, hand me a Gu, and a copy of the ten commandments.
Finally, after endless turns and false summits, I was at the top of Moore's Knob. Trying desperately to catch my ragged breath, I began the descent, which was not much relief due to the large rocks strewn along the trail and the quad tingling pitch of the trail. "Pick up your feet!" I muttered to myself as I began scuffing the rocks and catching my toes on the various roots and other obstacles. My mind flashed back to the rather portly EMT manning the ambulance at the start area. "Do not get hurt out here Geno, rescue could be hours away".
Then things began looking up. I had caught back up to the small group that had gapped me on the stairs, just as we completed our descent. The trail now flattened out to a very runnable section of smooth dirt with only the odd stone or root along it. I picked up the pace, and settled in behind two other folks and away down the trail we went. I briefly checked my Garmin, and it read we were about 6 miles into it. not knowing quite what remained in front of me, I slowed my pace slightly to save a little bit for the end. Now my metric conversion skills are not the sharpest, but 12K seems to be about 7.2 miles, so I was somewhat surprised at 6.5 miles to hear a bystander shout "finish strong!" as I power walked up a slight incline. Snapping out of my daze, I saw the finish line beckoning a mere 100 yards away! S**t!! if I had known that, I would have kept the hammer dropped! I dashed across the line, finishing in 1:30:28, 58th out of 86 competitors. I attribute the disparity of the Garmin to it not registering the switchbacks, or a loss of signal along the course due to linking up to an old Russian satellite. Regardless, I was happy with the finish, and happy to report no appendages were harmed during the running of this race!
Sunday, February 19, 2012
Back to Work!
I treated myself to some time off from running these past two weeks to "freshen" the legs up a bit. It was nice. The house got cleaned. The yard finally got raked and cleaned up, much to the relief of my neighbors, who can tell when I am in serious training mode due to the shabby appearance of the lawn. I did a couple of short, easy runs with my daughter Olivia, who was preparing for track season at school, taught some spin classes, but that was it.
Today It was back to work. I met my friends Lauren and Liz at Umstead State Park at 9am for a morning of running and biking along the Bike and Bridle Trails. First up was the run. Lauren and Liz are both coming back from injuries, so it was great seeing them out there ready to run! Liz is a bit of a speedster, so the first mile I struggled to get a comfortable stride going as we pushed the pace a bit. The plan was to run six miles, easy (ha!) and keep to the flatter trail. (Lauren was advised by her PT to do this) We were running three miles in and turning around and going three miles back.
Before I knew it we had hit the turn around and I was actually starting to feel good! I was also breaking in a new pair of Inov-8 F-lite 230's, which were feeling good on the old feet so far.
The trails were filled with runners and bikers, and we were seeing lots of friends along the way as well. Around mile four or so, we met up with some folks that Lauren knew, who were running faster than we were. I had started chatting with them, and before I realized what I was doing, I was taking off down the trail with them. I was running hard, but was comfortable. The pace was quick (for me) maybe 8:30's? I was not wearing my Garmin (perhaps a good thing!) so I had no idea. I always have this paranoid thought that with all the ultra training I do, my body will not remember how to run fast, so I have to do these "reassurance" runs every now and again to allay my fears.
After almost two miles of this "reassurance" I came to my senses and bid the group adieu, dropping back to pick up Lauren and Liz for the final 1/4 mile and to cool down my poor confused legs.
We then hopped on the bikes and set off down the bridle trails once again. We were planning on riding some single track, but the bike trails were closed due to muddy conditions. We wound up having a great ride, going 20 miles and climbing lots of hills!
We celebrated with a stop at Moe's after the ride.
I came home to my neat yard and clean house and promptly took a nap.
Just like old times!
Today It was back to work. I met my friends Lauren and Liz at Umstead State Park at 9am for a morning of running and biking along the Bike and Bridle Trails. First up was the run. Lauren and Liz are both coming back from injuries, so it was great seeing them out there ready to run! Liz is a bit of a speedster, so the first mile I struggled to get a comfortable stride going as we pushed the pace a bit. The plan was to run six miles, easy (ha!) and keep to the flatter trail. (Lauren was advised by her PT to do this) We were running three miles in and turning around and going three miles back.
Before I knew it we had hit the turn around and I was actually starting to feel good! I was also breaking in a new pair of Inov-8 F-lite 230's, which were feeling good on the old feet so far.
The trails were filled with runners and bikers, and we were seeing lots of friends along the way as well. Around mile four or so, we met up with some folks that Lauren knew, who were running faster than we were. I had started chatting with them, and before I realized what I was doing, I was taking off down the trail with them. I was running hard, but was comfortable. The pace was quick (for me) maybe 8:30's? I was not wearing my Garmin (perhaps a good thing!) so I had no idea. I always have this paranoid thought that with all the ultra training I do, my body will not remember how to run fast, so I have to do these "reassurance" runs every now and again to allay my fears.
After almost two miles of this "reassurance" I came to my senses and bid the group adieu, dropping back to pick up Lauren and Liz for the final 1/4 mile and to cool down my poor confused legs.
We then hopped on the bikes and set off down the bridle trails once again. We were planning on riding some single track, but the bike trails were closed due to muddy conditions. We wound up having a great ride, going 20 miles and climbing lots of hills!
We celebrated with a stop at Moe's after the ride.
I came home to my neat yard and clean house and promptly took a nap.
Just like old times!
Sunday, February 12, 2012
Uwharrie Mountain 40
The early season challenges continued this past Saturday as I stood at the start line of the Uwharrie Mountain 40 mile trail race. I was more nervous about this race than I was about the Weymouth Woods 100k, mainly due to the terrain. I have run out in the Uwharrie before, and have been beaten up by the rocky landscape and undulating hills.
I knew that forty miles of the would grind my feet and legs to a pulp, and I was hoping not to get hurt or miss the time cut off or DNF'ing in some sort of dismal way.
I would be sharing the journey with my friend Maureen, who had similar concerns about this race as well. We had made plans to run the course together earlier in the week, with Mo advising me that if she was slowing me down at any point, to go on ahead...... Yeah, like that was going to happen!
The start of the 40 miler was kind of like being on the I-440 Beltline at 5pm. We took of down the road, and then came to a screeching halt as we funneled our way into the single track trail and proceeded to go uphill. And continued to go uphill, then uphill some more. We finally leveled off, just in time to get a good run going through the rocks. By the time we arrived at the aid station at mile 11, I was popping my first round of Alleve. My right foot was finding every large rock, and stepping directly on top of each one.
Maureen and I had started to settle into a rhythm, only after having to stop numerous times to let the fast 20 mile runners go by us. I felt good, as the Alleve was taking the edge off nicely. Maureen would update our progress in the form of fractions. At mile 5, we were one eighth of the way done. Mile 10, one quarter. We pushed ahead, still nimbly navigating the plentiful stream crossings. That would not last.......
Mile 20: This was the finish line for the 20 mile runners and the turn around point for us 40 milers. Arriving at the 20 mile point was sort of weird. The 20 mile folks were done, celebrating their accomplishment and relaxing with friends and family. We were there to get some dry clothes/socks out of our drop bag, go pee and grab some food and drink and head back out. Usually I struggle somewhat at the 20 mile mark of my ultras, but since this was the turn around point, I got some energy from the finisher's buzz of the 20 milers and we headed back down the trail. The faster 40 milers had already passed us well before the turn around, and it was good to see so many friends running strong.
We now were going past some of the 20 mile folks finishing up their run, and they looked at us with a mixture of awe and pity. Probably more pity than awe. At the 20 mile aid station I foolishly drank 4 cups of Mountain Dew, followed by several cups of Heed and a Cliff Bar. By mile 23 my "Check Engine" light came on and I advised Mo that I would be leaving the trail for a brief moment. With all the foliage gone off the trees, there were not many places to hide, and I hoped that if anyone came down the trail they would mistake my Lilly white ass for a large quartz rock.
We pressed on. The trail had become quite muddy in spots, thanks to the rain that had started falling well ahead of it's forecasted time. All attempts at navigating the mud and stream crossing gracefully were now abandoned.
Mile 30: Still felt good, thanks to a little more Alleve and a little less Mountain Dew. I liked the new fraction: 3/4! The run now seemed to be reduced to hill climb, stream crossing, downed tree hopping. Repeat. One more time, then once more, etc,etc,etc.
We came to the 32 mile aid station, where we were asked to produce our headlamps, and turn them on to check if they were working.It looked like we were going to need them for the last mile or so. I was relieved. We had made it this far. I think we are gonna finish this #$@^^&$!! thing! The next aid station was at mile 35. A mere three miles. It felt more like it was ten miles away! I was getting weary at this point, my Irish temper flared, and down the trail I bounded, hell bent on getting to that *##@!! aid station.Finally, I saw the tent off in the distance. I had dropped Mo, but I knew she would not be far behind. I had surged ahead of her several times during the day, not out of any sort of "Alpha Male" dominance, but rather to unleash a torrent of flatulence not fit for another human to experience. Sharing pain along the trail is one thing, but that would have been too much even by trail running standards.
Upon arriving at the 35 mile aid station our spirits were lifted by the news that they had added and additional aid station at mile 38. Thank goodness they did! We made it to AS 38, our headlamps now on to cut through the dull dusk. Two miles left. Two miles that seemed to last forever! It was now officially DARK! Even with the headlamps on, the rocky terrain was difficult to navigate. We trudged uphill. This is when the mist and fog started. We finally summited and began the treacherous descent to the finish.
The descent was wretched. We staggered over the now wet rocks, through the mist, trying not to bust our asses. I was suffering from a bad case of Trail Runner's Tourette Syndrome, cussing, muttering, exhausted yet seething with anger. I could hear The Uwharrie taunting me. A sound byte of Limp Bizkit's "Break Stuff" kept playing in my head. "Don't you know I'm like a chain saw, I'll skin your ass raw" I could have sworn I saw Fred Durst sitting on a rock beside the trail.
Finally Mo said "Is that a light?" and before we knew it, we had made it. Thank God. We were not injured. We were not last!
On the shuttle ride back to the car Mo and I joked about whether this would be a "one and done" race. I have a feeling that come registration time on November 1st, I will be perched in front of my lap top, time softening the memory of those last two miles, signing up for another shot at the Uwharrie Mountain Trail. I have already downloaded "Break Stuff" on itunes..........
I knew that forty miles of the would grind my feet and legs to a pulp, and I was hoping not to get hurt or miss the time cut off or DNF'ing in some sort of dismal way.
I would be sharing the journey with my friend Maureen, who had similar concerns about this race as well. We had made plans to run the course together earlier in the week, with Mo advising me that if she was slowing me down at any point, to go on ahead...... Yeah, like that was going to happen!
The start of the 40 miler was kind of like being on the I-440 Beltline at 5pm. We took of down the road, and then came to a screeching halt as we funneled our way into the single track trail and proceeded to go uphill. And continued to go uphill, then uphill some more. We finally leveled off, just in time to get a good run going through the rocks. By the time we arrived at the aid station at mile 11, I was popping my first round of Alleve. My right foot was finding every large rock, and stepping directly on top of each one.
Maureen and I had started to settle into a rhythm, only after having to stop numerous times to let the fast 20 mile runners go by us. I felt good, as the Alleve was taking the edge off nicely. Maureen would update our progress in the form of fractions. At mile 5, we were one eighth of the way done. Mile 10, one quarter. We pushed ahead, still nimbly navigating the plentiful stream crossings. That would not last.......
Mile 20: This was the finish line for the 20 mile runners and the turn around point for us 40 milers. Arriving at the 20 mile point was sort of weird. The 20 mile folks were done, celebrating their accomplishment and relaxing with friends and family. We were there to get some dry clothes/socks out of our drop bag, go pee and grab some food and drink and head back out. Usually I struggle somewhat at the 20 mile mark of my ultras, but since this was the turn around point, I got some energy from the finisher's buzz of the 20 milers and we headed back down the trail. The faster 40 milers had already passed us well before the turn around, and it was good to see so many friends running strong.
We now were going past some of the 20 mile folks finishing up their run, and they looked at us with a mixture of awe and pity. Probably more pity than awe. At the 20 mile aid station I foolishly drank 4 cups of Mountain Dew, followed by several cups of Heed and a Cliff Bar. By mile 23 my "Check Engine" light came on and I advised Mo that I would be leaving the trail for a brief moment. With all the foliage gone off the trees, there were not many places to hide, and I hoped that if anyone came down the trail they would mistake my Lilly white ass for a large quartz rock.
We pressed on. The trail had become quite muddy in spots, thanks to the rain that had started falling well ahead of it's forecasted time. All attempts at navigating the mud and stream crossing gracefully were now abandoned.
Mile 30: Still felt good, thanks to a little more Alleve and a little less Mountain Dew. I liked the new fraction: 3/4! The run now seemed to be reduced to hill climb, stream crossing, downed tree hopping. Repeat. One more time, then once more, etc,etc,etc.
Upon arriving at the 35 mile aid station our spirits were lifted by the news that they had added and additional aid station at mile 38. Thank goodness they did! We made it to AS 38, our headlamps now on to cut through the dull dusk. Two miles left. Two miles that seemed to last forever! It was now officially DARK! Even with the headlamps on, the rocky terrain was difficult to navigate. We trudged uphill. This is when the mist and fog started. We finally summited and began the treacherous descent to the finish.
The descent was wretched. We staggered over the now wet rocks, through the mist, trying not to bust our asses. I was suffering from a bad case of Trail Runner's Tourette Syndrome, cussing, muttering, exhausted yet seething with anger. I could hear The Uwharrie taunting me. A sound byte of Limp Bizkit's "Break Stuff" kept playing in my head. "Don't you know I'm like a chain saw, I'll skin your ass raw" I could have sworn I saw Fred Durst sitting on a rock beside the trail.
Finally Mo said "Is that a light?" and before we knew it, we had made it. Thank God. We were not injured. We were not last!
On the shuttle ride back to the car Mo and I joked about whether this would be a "one and done" race. I have a feeling that come registration time on November 1st, I will be perched in front of my lap top, time softening the memory of those last two miles, signing up for another shot at the Uwharrie Mountain Trail. I have already downloaded "Break Stuff" on itunes..........
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