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Managing Frequent Races, or What Keeps Keith From Blowing an IT Band with all these marathons and ultras?

Many people, both on and off line, have commented about my frequent races. One of the things that people wonder about is how do I race that often without injuring myself, or burning out. First, so we have a base of what constitutes ‘a lot of races’, here’s what I’ve run since the start of the year:

Red Nose Half Marathon: 1:49:33, 5 January.
Charleston Marathon, 4:22:09, 19 January.
Callaway Gardens Half Marathon, 1:59:12, 27 January.
Tallahassee Marathon, 3:58:22, 3 February.
Mercedes-Birmingham Marathon, 4:39:46, 17 February.
Albany, Georgia Marathon, 3:58:35, 2 March.
The 5k Poker Run for the Children’s Miracle Network, 22:46, 9 March.
A Stroll In Central Park 12 hour, 53.56 miles, 16 March.
Operation Endurance 6 hour, 32 miles, 30 March.
Chesty Puller Challenge Trail Half Marathon, 2:32:38, 6 April.
Running Dead Ultra, 42.6 miles, in Senoia, Georgia, 10:44:00, 7 April.

I know quite a few people who race far more frequently than that. I know people who race less. There’s nothing wrong with any approach to how often you race, provided you make sure you’re taking care of yourself, and doing the things that you need to do to make sure you stay healthy, injury-free, and happy. Here are the things that help me stay in the game.

To help prevent injuries, I use three things. Strength Training, Cross-training, and Rest days.

First, I lift weights for strength training. This builds strength and bone density, plus it provides an additional fitness workout to complement my running focus. I keep my lifting focused more on building strength than on size. Additionally, strength training can help with burning fat (you’re trading lean muscle for fat you burn, so it’s a bit of a double win). Check with a personal trainer or running coach about the correct approach to strength training, because it can hamper your running.

The second thing is cross training. In my case, I get on my bike and knock out some miles. Not feeling like that 10 mile recovery run on Sunday? Ride 30 miles at moderate pace (for me that’s 4 -5 minute miles on the bike, but I’m on a mountain bike, and I’m not an experienced cyclist.) My general rule of thumb is that I need to ride three miles for every mile I would normally run, to maintain my cardio level. Also, cardio is critical for burning fat, so getting on the bike is a great way to make sure I can manage my weight without running.

Third, now and then, I simply don’t run regardless of what my schedule says. Trust me on this, when you’re going long every other weekend, its okay to miss a day. From what I’ve been told, you don’t actually begin losing any running skill or adaptation until you’ve skipped three days in a row. Barring injury, where you should definitely rest as long as needed, skipping one or two days is not a problem, and won’t have a major impact on your training schedule. Also, it will let you come back to running refreshed and recharged about running. However, do hit your long runs, as they are important for your longer races.

Here are some additional things to consider if you’re going to try running long on a regular basis.

If you’re going after an ultra, it’s fine to use a marathon race as a training run. Many 50k plans have a 26 mile run as a last long run before you taper. If there’s a marathon that you can run to fill that, go for it. Remember, you don’t want to go out super hard on this kind of race, as the goal is to run a new route, not put yourself at risk of injury. It’s also a great way to get off your regular routes (trust me; you will get tired of your same old routes over the months required for a 50k or 50 mile training plan). So far, I’ve used regular marathons to prepare for my first 12 hour race, and it worked very well.

Try not to go super hard on two long races in a row. For me, a fast marathon is just under 4 hours. Two of the marathons I’ve run this year have been very cool because I was pacing friends of mine: Charleston, where my friend Shawna knocked down a very nice 50 minute improvement over her first marathon! At Mercedes-Birmingham, I paced another friend, Melissa, through her first half marathon, and then ran the second loop to complete the marathon. I consider both of those races huge successes, and they will remain memorable far longer than a personal PR, despite running two other marathons at sub 4 hour paces. Those ‘easy’ races also give your body a chance to recover before you really hammer another race. Recovery is a big key to doing a lot of races in a condensed time frame.

Manage your diet. This is critical, folks. Running a marathon or ultra takes a lot out of you, even if you’re an experienced distance runner. You have to put those nutrients back, give your body something to rebuild with, and get your hydration and electrolytes back to your normal levels. So, while I do enjoy a bacon cheeseburger after a long race, I also make it a point to get back to healthier foods, and focus on water and even an extra sports drink. Okay, I also drink a lot of coffee. Coffee keeps me coherent . Remember, though, when you’re racing a lot or running long a lot, you are going to need nutrient packed calories. Coffee has a lot going for it, but high calories and huge nutrients aren’t on the list. Fruits, vegetables, and lean meats give your body what it needs to rebuild and recover.

Make sure you rest. Seriously, top athletes will tell you they sleep a minimum of eight hours, and during peak parts of their training cycles they might be sleeping 10 or 12 hours a day. What do you think you need to be doing when you’re running four marathons in eight weeks, and keeping up your regular fitness schedule, job, family duties, and all the rest? Plan for your rest time, get to sleep, and give your body time to recover and rebuild.

So, there’s a brief overview of what I do to keep myself healthy when I’m running a lot of races. It’s nothing fancy, but it works, and it’s sustainable. If you keep these things in mind, you can race more frequently without burning up your body. Keep focused on allowing your body to recover and rebuild by using foods that are high in nutrients, getting sufficient rest, and remembering to do your cross training!

Let me know what you think!

The makings of a fast(er) 5k – Race Report and Lessons Learned from The Children’s Miracle Network 5k Poker run in Columbus, GA.
Race Stats for 2013
Half Marathons: 2. Red Nose Half, Columbus, GA (1:49:27 current half marathon PR). Callaway Gardens Half Marathon (1:57 training race).
Marathons: Charleston Marathon, Charleston, South Carolina (4:22:09, Paced a friend on this one), Tallahassee Marathon, Tallahassee, FLA (3:58:22, Goal Race, current Marathon PR), Mercedes Birmingham Marathon (4:39:46, paced a friend through their first half marathon on double loop course), Albany, GA Marathon (4:12:22 Chip time, 3:58:33. Get to the race on time, folks!)
5K’s: The Children’s Miracle Network 5K Poker Run, Columbus, GA (22:46, or a 7:20 pace. Current 5k PR).

So, I signed up for the race based on the fact that I haven’t run a 5k since last October, and I had no idea what my actually best pace for the distance was. Considering I’ve run four marathons over the previous eight weeks, and really need a short run before the 12 hour race (A Stroll in Central Park http://ultrasignup.com/register.aspx?did=17687). With a sub 4 at Albany the week before, and no real let off on miles this week, including a 6 mile run on Friday night, I thought I might match my previous PR pace (7:45 miles) or do a little better, but I wasn’t expecting to do particularly well. Two of my friends had signed up for it, so there was also a social factor, and a factor of extra speed work that I can recover from fairly quickly.
I got to the packet pickup early, finished a bottle of water and hit the rest room (really, no matter how long or short of a race you’re going to run, hitting the rest room prior to the race is always a good plan). My friends showed up, and a few others I know from the local running community were around, so I chatted and stayed warm prior to the race. Finally, 8:30 was rolling around and everyone congregated to the start line. This is what a few of us around Columbus, GA think of as the ‘Down Town 5k course’. We start at the Iron Bank Coffee Shop, run to the end of the block, turn right, run to Highway 280, turn right again, turn left a block later, and run the sidewalks down to the River walk paved bike trail. About a tenth of a mile later, turn around, and stay on the River walk until the sidewalk near the end, hit the street and come up the short hill to the finish just before Broadway. There was a good bit of joking and last minute chatter among the racers, with a lot of spirit for a small race.
We started and I hit mode quickly, weaving around others to get to open space. After the immediate right turn, the course is a long, flat straight covering most of the first mile. I kept my pace up, and focused on keeping a steady pace, and closing the gap to whoever was ahead of me, reeling them in, and passing them. When we reached the highway wall, everyone turned to the right, then turned left going under the highway, then going on to the sidewalks along the Civic Center until we headed sharp downhill to the River walk. I spotted the front runners as I was coming down the sidewalk. They had, at least a quarter mile lead on me, but I was doing well and staying on pace for a PR. I reached the turn around, and headed along the River walk. My friends had just reached the bottom of the sidewalk when I passed by, waving to each other. That was about 1.6 miles into the race, and I was feeling good. My breathing was steady, and my legs were solid at the pace I was holding.
From the turn around until the course reaches the Iron Works is a gentle incline. If you’re not paying attention, you might not notice it, but it will affect your performance. I run on the River Walk frequently, so I kept my pace up, and it paid off with a few more passes completed. I reached the Iron Works, followed the path around the fountain, and headed down the River Walk, along the Chattahoochee River, with a great view of what remains of the dam (we’re slowly demolishing it to create some white water rapids on the river). Another volunteer stood at the sidewalk. This is a long uphill that can surprise people. Fortunately, after running it quite a few times, I adjusted my stride length, kept my cadence up, and even passed a runner on the way up. At the top of the side walk, the course turns onto a street and up a short, sharp hill. I pushed, but that last little hill got to me a little bit. I was probably half way up the hill when I pushed through the mental piece, and just opened up. The guy whom I had passed on the first hill, caught me at the top of the second, and managed to hold on to the finish line, half a second ahead of me. Turns out he was in my age group, too, so I went from second to third in my age group. Still, I PR’d the distance, and I am pleased with my performance. I also picked up a few things to work on, so I can keep improving. Also, my friend Melissa pulled her first podium place with a 1st place in her age group! Great job, Melissa!
Race Stats: Finished in 22:46. 13 of 99 overall. 3rd of 9 in my age group. Current 5k distance PR.
Splits: Mile 1 – 7:32, Mile 2 – 7:12, Mile 3 – 7:19, 0.1 – 7:10.

Lessons Learned and Handy Tips:
1. Use the rest room before the race. No matter how short or long.
2. If you’re trying to run fast, get as far forward as you can. Many big races have corral areas, so you just fall in with your pace. Smaller races, you’re on your own, but being a little ahead of faster people or behind slower runners isn’t as critical. You’ll develop a feel for it after a few races.
3. Less is more: for short races, get your hydration dealt with before the race. You don’t need to hassle with water bottles and aid stations, gaining you seconds on the course.
4. Work on cadence: My breathing and general cardio handled a 7:20 average pace with no problem. My legs felt great. I need to work on increased cadence (foot falls per minute) to push harder. Time for more speed work and interval training!
5. Speed work pays, even for race distances you aren’t training for.
6. Running longer distances pays off in harder paces at shorter distances.
7. Based on my splits, for once in my life, I did not go out too fast!

North Face Endurance Challenge Atlanta 50k, 13 October 2012
The Gear
Garmin Forerunner 305: because it tells me how long, how fast, and how far. I cannot recommend a GPS tracker enough to anyone serious about distance running.
Asics Gel-Scouts trail shoes: Took every bit of abuse me and the Pine Mountain Trail could dish out for 32 miles, and didn’t break. They probably saved me from several accidents caused by bad footing, and provided great padding for the rockier parts of the trail.
Feetures Socks: Did a great job. Got no blisters, and they do a decent job of adding bonus cushioning.
Obviously, I wore shorts and a tech shirt. “Are the police still chasing me?” got a bit more mileage. I really need to find another humorous race shirt. I’m finding something funny seems to help folks who are having a tough time during races.

The Goals
Primary: finish this 50k upright and under my own power.
Secondary: at or under 8 hours, as this is a race I’m using as a training run.
Hard Push Goal: 7.5 hours.

The Results
Finish Time: 8:00:13 (15:00 pace for the length of the race).
Overall Place: 75/161; Age Group: 23/43; Gender Place: 57/116

General information about the race and course
The North Face Endurance Challenge Atlanta race series happened over the weekend of October 13th and 14th, 2012, at the Franklin Delano Roosevelt State Park, Pine Mountain Georgia. The races were held on the Pine Mountain Trail, and it’s connected trails in the park. For those familiar with hiking terminology, the Pine Mountain Trail is considered to be moderately difficult to hike. Running it moves that category way up.
I trained on the PMT last year for my first marathon (last year’s NFEC Atlanta marathon), so I’m pretty familiar with the trail. It’s a rough course, with about a tenth of a mile of flat easy running, and everything else is either hill work, digger filled, or a rock garden you get to work through. Also, there are a couple of ledges on the course. Since the park doesn’t close, it’s very easy to find yourself facing or trailing hikers on the single track very little chance of passing. Not safely, anyway. So, for definition, the race course for the marathon and the 50k is rocky technical trail with a ton of hill work. Keep your attention on the trail, because looking up for anything but a road crossing will lead to a fall.

The day started about 3 AM, since I missed the packet pickup Friday night. No worries, my wife and I got dinner at Hunter’s Pub (worth it and then some). I had my gear laid out, and I had already decided to not use a hydration pack, since there were aid stations at reasonable distances along the course. So, I drank a bottle of water, grabbed my gels, water bottle, and cough drops for the sinus cold I’d been battling since the previous Sunday. A cup of Dunkin Donuts coffee and a blueberry bagel, and I was on my way. Along the drive, I reminded myself that my time goal was to beat the sweep teams, as this was a training run in preparation for my 50 miler next month. I parked at the Callaway Gardens beach parking lot and caught the bus to the runner’s village.
Packet pickup was quick and efficient, with shirts and swag on hold until after runners completed their races. After that, I got a refill of coffee and switched from coffee to water. I had plenty of time, since our race started at 7 AM. Up until the start, I made a few new friends, and met up with several runners I know already. A few of us made some jokes and best guesses about how many falls we’d take. Personally, I figured I was good for three falls on the trail. Turns out I was a bit high. I also guessed that I’d finish in 8 hours. That was dead on, and left me feeling good enough to run more, which is the point of using a race as a long training run. It was also the right pace to put me in starting wave 3 for the 50k (there 180 slots total for the race). Dean Karnazes was also running the 50k, which was pretty cool.
So, Wave 1 headed out at 7 AM to much cheering, and Wave 2 went out at 7:03 AM to slightly less cheering, and then those of us in Wave 3 went out, grinning and cheering. Seriously, everyone was cheered out for the race, and it was a great race start. We crossed the timing pads, hooked to the right, and a minute or so later we were on the trail in the dark. Plenty of people were wearing headlamps or using flashlights, so the trail was well lit for everyone. People broke up into pace groups, and we worked our way along the trail, passing and adjusting as we went. Just about that time the sun came up, and we hit the only flat, wide spot on the trail. For a tenth of a mile, it’s a smooth, easy run, and a few of us let it roll for a bit before we turned onto the actual Pine Mountain Trail for a while. That led into some minor hills and some rocky spots. They turned us onto another trail, sending up down a switch back and up a bit of a hill to the aid station at Mile 5, which is where the secondary trail crosses the road to tie into the ‘beginning’ of the Pine Mountain Trail. Coming in, we’d built a train of runners about 30 strong due to the single track and the treacherous slopes. Passing wasn’t an option on the way to the aid station, so we just packed up and got it done. I’d tripped and nearly wiped on a tree, but managed to get through the darkness and early miles with nothing worse to deal with. Dean was at the aid station, checking on things while the rest of us grabbed electrolyte drinks, sections of bananas or whatever we thought was best. I finished quickly, checked my water bottle, topped off, and headed out in a couple of minutes.
The next aid station was 6.1 miles later (Fox’s Den), so I worked through the hills across the next few miles of the PMT. I was with a couple from Ft. Benning when we reached the Prayer Rock area (the rocky place about three miles after the first aid station for those unfamiliar with the trail). We joked about how beautiful the view of the valley was, and how it was a shame we couldn’t take our eyes off the trail to look at it. Not without stopping anyway. Shortly after Prayer Rock was the second big switchback on the course. Having run it quite a few times, it’s a fun downhill, and just the right angle to allow you to really pick up some speed on the way. Be careful, though. The turns come up fast and sharp. A few minutes later, and we’re at a road crossing. At the crossing a DNR officer held us up for a moment, because he heard a car coming up the road. Sure enough, the car did appear and then we crossed safely. Thanks to all the DNR staff for watching out for us. Distance runners can get a little dodgy when the miles pile up, and to my knowledge, none of us were hit by cars, more thanks to them than us. Then it was more mileage through some long uphills to the Fox’s Den aid station and road crossing. This aid station was uncongested, and after a water bottle refill, some Gu Brew, and some pretzels, I was across the road and heading out for another five mile leg to reach the Mollyhugger Hill aid station.
About a mile out from the aid station, I found myself along. Not a big problem, I’ve run the trail plenty of times solo, so I wasn’t worried about it. However, it was a little odd to really not be around anyone for the first time all day. Around mile 12 some faster runners started catching me, but other than them passing, it was a long stretch of quiet. Then I reached the top of the next switchback, just before mile 14. I encountered a couple hiking the trail with their dog. They were nice enough to pull to the side to allow me to pass. The pup heard footsteps, and assumed I was ‘his people’ until he turned his head. I swear he didn’t know what to think. I told him his people were right behind me, and stepped around him. Thankfully, the pup didn’t freak out. It’s a long way to the bottom of the hill. Another quarter mile, and I nearly found out how far. I tripped on a digger, tried to catch myself twice, and realized if I missed the next try, I was going to cut a bit of distance off the race, by the means of falling down the hill. So, instead, I kicked my foot out, and took the fall, rolling with it as best I could. It worked out pretty well. I was surprised that I didn’t tumble down the hill anyway, and happy that I didn’t hurt anything more than a bit of pride. Happily, while I would trip plenty of times along the way, that was my only fall. I was short on my guess by two.
A bit later, I ended up with some other runners as we started working our way out of the valley and up to Mollyhugger Hill. Matt happened to be among them, and he and I would spend a good bit of time later in the race. Turns out Matt had gone from 5k to a 50 miler at NFEC Atlanta last year, and then caught a bad break during his first 100 miler. A college student, he does most of his training around his school’s football field (someone should tell his school’s football coaches about him. I think he may spend more time at the field than the team does). We chatted a bit, including the fact that we were both using the 50k as a training run and test run for our goal races in November. In his case, he’s looking for his 100 miler, while I’m going for my first 50 miler. We made the climb out of the valley to the aid station, discussing running, training, tactics for hills, and myriad related subjects.
A word about the aid stations: North Face is not playing. Electrolyte drinks, cola and Mountain Dew, water, people to help refill your water bottle or hydration pack, and food from the traditional potato chunks and salt, pretzels, M&Ms, chips, and peanut butter sandwiches. The only thing they didn’t do is Oreo cookies, and that’s probably because no one has mentioned it. No kidding, these people put on a race, and they do aid stations like nobody’s business. Well done, North Face, and thanks!
So, due to vehicle traffic, Mollyhugger took longer to cross out of than the other aid stations had. It might have cost a minute, which is way less time than getting fixed after getting hit by a car. I was not that worried about it. I was happier that I had finished topping my water bottle off and eaten in short order (good training for my goal race: don’t let aid stations turn into hang out spots), and then the DNR officer waved us across to the beginning of the toughest and longest part of the race: Mollyhugger Hill to Rocky Point aid station. 6.7 miles (approximately) of hills, rocks, roots and diggers. This is also where a tornado tore out a lot of trees, leaving the trail exposed for long stretches. Which leaves runners exposed to the sun, and their water gets drained a lot faster than they expect. Working through the stretch, I glanced up at Dowdell Knob, and kept going, watching my footing. I’ve taken falls in that area before. The last couple of miles are all under cover of the forest, though, so it’s just watching out for rocks and roots, and being careful on the rock ledges that count here. This is also where I started meeting up with runners returning from Rocky Point, including Dean Karnazes. Yes, I gave him a ‘Go, Dean, Go!’ I cheered all the returning runners on, while I mentally wondered if I’d miscalculated on my water intake. My water bottle was getting empty a lot faster than I was reaching the aid station. When I finally reached the turn for the White Candle Loop, I knew I had gotten it right: the aid station was to the left about 100 yards, and my water bottle was empty.
I refueled, refilled and checked the aid station to see who was there. Matt was there, his finger wrapped from a bad stumble. We chatted, checked our paces, and decided to partner up for the return legs, since our goals were similar. Once we were done we headed out with a plan to avoid injury, leave ourselves some energy, and finish the race. We’d walk the uphills, run the downhills and flats, and keep a steady pace workout the rest as we went.
Coming out of Rocky Point, we turned back onto the Pine Mountain Trail for a mile, until it intersects Boottop Trail, which we follow to the aid station at Dowdell Knob. There are two nasty uphill switchbacks, one before reaching Boottop Trail, and one before Dowdell Knob. It’s only 2.5 miles from Rocky Point to the Dowdell Knob aid station, but you earn that break and refill. Those monsters take a toll, and then you have 6.7 miles to the finish, with one more aid station along the way.
Matt and I headed out quickly, taking the initial downhill with an easy pace until we reached the tornado damaged stretch again. As before, that stretch is mentally tough to handle, although the cool temperatures helped a lot. We got through, and reached a water point and turn on the course. Another thing that NF does brilliantly is make sure that course turns are marked and manned, so that runners stay on track. The extra water refill is a huge bonus, too, but not having to worry about missing a turn or getting lost is a great benefit.
On our way to the last aid station, it was clear that people were starting to wipe out the last of their resources. Reminding runners to take a gel, or drink water became common in the last three miles to the Fox Den aid station (yes, we went back to Fox Den). Everyone took the advice in good grace, and benefited from it. I ended up taking a gel largely because I mentioned it to another runner, or I would have spaced it off completely. Once we reached Fox Den, with a mile to the finish, no one wanted to stay long. Matt and I headed out, having to remind each other to keep it steady in the more treacherous stretches of that last mile. When we reached the Liberty Pool, and crossed the last stream of the day, Matt had to push it out and roll hard to the finish. His family was there, waiting for him. I followed, a few seconds behind when I crossed the finish. Yes, I did think seeing Matt and his family at the finish was pretty cool. They were obviously proud of him and his accomplishment.
It took a while for it to sink that I’d finished my third 50k, and the toughest race I’d done so far. After a stop to soak my feet in the ice tubs and chat with Matt and his family (great people! And they have good reason to be proud of Matt!) It kind of started to impact me. Barefooted, I walked across to the pickup point for my drop bag, changed my socks, and just relaxed and enjoyed the festival atmosphere. Then I picked up my race shirt, already printed and ready to go, and the rest of my swag, and ate the fantastic meal NF had arranged for the racers.

Again, North Face does a great job, and I have no qualms recommending their races to anyone with an interest in running, particularly trail running. Just remember that a North Face trail run is going to be a very challenging trail run, and keep your attention on the trail. Also, a huge thank you to the Georgia Department of Natural Resources officers. Thanks for keeping us safe during our visit to the Franklin Delano Roosevelt State park. I can’t wait to do it again next year!

2^nd Annual Darby Ranger Run 30, 29 Sept 2012

Gear:

Asics Gel Scouts, Camelbak, Garmin 305 Forerunner.

Location: U.S. Army Ranger School, Camp Darby, Ft. Benning, GA

Stats: 18.75 miles (per Garmin), 3:34:03 finishing time; 3 of 3 in my age group; 24^th out of 34 entrants.

Race Website: http://www.darbyrangerrunandride.com/

This is the second time I’ve run the Darby Ranger Run, as it has conveniently fit my training schedule for the last two years with a long run ahead of the North Face Endurance Challenge Atlanta (October 13^th, this year).  For those not familiar, the race is put together by the U.S. Army Ranger School’s cadre at Camp Darby, Ft. Benning, Georgia.  There are also 5k, 10k, a 14 mile mountain bike race, and a 7 mile mountain bike race.  Once you’ve finished your race, you can check out and even go through the Darby Queen Obstacle Course.  In fact, this year they offered a team challenge: one person has to race each race (one competitor at 30k, one at 10k, and one at 5k), and then the team must complete the Darby Queen.  Unfortunately, due to several issues, getting a team together wasn’t possible for me this year.  It looked like the teams did have a great time on the Darby Queen, though.

Up front: thanks to the cadre at the Ranger School for putting on a fantastic event!

Here’s how the 30k (18.6 miles) shook out for me and some of the other runners I happened to know.

First thing, the Ranger School cadre had a very detailed order of events for the day.  I arrived at Camp Darby about 7:30 AM.  That gave me plenty of time to finish my coffee, drink a bottle of sports drink, and hit the portajohns prior to the 8 AM Safety Briefing.  For anyone unfamiliar with how the Army conducts any event, prior to doing anything, there will be a safety briefing.  This is similar to a briefing from any race director just prior to a race.  It’s just more focused on a map of the event route, a description of the various dangers in the area, and means to alleviate them, and where to go if you’ve got a problem.  In no particular order, the major concerns for the race were dehydration (alleviated by drinking water and electrolyte drinks at the aid stations as well as from water bottles or hydrations vents and packs), snake bites from poisonous snakes (avoided by staying on the roads and trails), insect bites (bug spray/mosquito repellant), and elevation changes on the roads, trails and fire roads.  The dangerous drops were marked with ‘Caution’ signs.  There was also a short video for those participating in the Darby Queen.   It was a good safety and race briefing, but the format takes a moment for those used to the more informal briefings at most trail runs.

Prior to gathering for the race start, I’d found several runners I know from other races in the community.  Mike Edwards (http://www.belowthekneeshoes.com/) was doing the 30k as a prep run for North Face, as was Ben, who I ran a few miles with at North Face last year.  He’s since completed a 50 miler, and is really enjoying ultra-marathons.  Ben’s buddy, Andrew, also ran Soldier’s Marathon last year, and signed up for the 30k despite a few setbacks over the summer, so there was a good bit of ‘hey, how you been?’ and general catching up among the group.

At 8:30, with the 14 mile mountain bikers about 50 yards ahead of the 30k runners, a trio of Ranger Instructors pulled the fuses on some artillery simulators and tossed them clear of the group.  When the simulators went off, the race started.  The first mile is on hard ball road, and everyone was pushing hard.  The course had been changed from last year, so about a mile in we dropped onto some trails, where Ranger School students were conducting exercises in the area next to us.  Its definitely a little different to run with weapons being fired near you, even if they are firing blank.  Very shortly, we were on a dirt road and heading into some tough hills.  Last year, those hills were at the end of the race.  This year, they were early on.  Ben and I paired up, chatting and hanging together.  Both of us are training for North Face, and bigger races following that, so we were comfortable with walking the tougher hills.  It was shortly after we got on the road that we reached the first caution sign, and the stop drop of the road.  I’d seriously hate to have to drive out there, folks.  We ended up using a technique of turning sideways and sort of side stepping down the hill to keep controlling.  Using the usual tactic of going face first and pushing hard would be faster, but it drastically increases the chances of injury.  If it had been a goal race or a training run months out from a goal race, sure, take the chance.  With a month until my 50 miler, and 2 weeks until North Face?  There was no sense in getting injured.  At about mile 3, Ben waved me on to walk off an issue.  I confirmed he was okay, and headed out.  From there, it was another two miles of tough hills until I reached the next stretch of hard ball road.

There was little chance of anyone getting lost on the course, since there Ranger School cadre manning 13 check points (over an 18.6 mile course.  I don’t know of any race where I’ve had that many aid stations, road or trail), and roving along the course from point to point.  So, I took in a cup of sports drink, and then headed down the road.  While the hills weren’t as tough as the dirt road had been, they were more long uphill stretches until the seven or 8 mile mark.  Andrew was hanging out at the aid station, working off a cramp.  We took off down the dirt road, and kept a steady pace, chatting and discussing whatever came up.  We also discussed the ups and downs of the course, tactics for the hills and the route in general.  The only real complaint might be having some nutrition support at a couple of the aid stations.  I only had one gel, since they had aid at a couple of stations the previous year.  This year, it was all water and sports drinks.  It made the run a little tougher, but it didn’t prevent anyone from finishing, so not the biggest deal.

We reached the half way point next to a pond, one that I mentioned last year.  This time, we got there from the other direction.  Yes, that is still a beautiful point and scene, especially after miles of dirt roads, hills, and pine trees.  That scene just about pays for the miles and the hills.  If you have a chance to do this race, I say do it just to see the pond.  Seriously, it’s that cool and breathtaking.  At the corner of the pond was another aid station, and a quarter mile later was the start of a long, tough climb.  Andrew and I pushed a hard walking pace to the top, saving him from any recurring problems and me from pushing myself too hard.  At the top of the hill was another aid station, where the cadre mentioned that we were just past mile ten.  We got into a run, and covered the flatter ground for a while.  Then we reached another hilly stretch with some sharp uphill.  We worked through until mile 15 or so, when Andrew mentioned that he was having some tightness in his hip.  Another hill or so, and he told me to head out, he’d walk it off and catch up.  I confirmed, and started running while he walked it off.   Due to the turns and hills, there was little chance of catching sight of him for a while, so I focused on getting through the sand roads until I reached another hard ball road.  From there it was more long uphills on road (last year we had started on that long stretch, then turned onto the dirt road with a hard uphill climb in loose sand.  This year, we came down the hill, and the sand was much more compacted due to rains on Friday.).

It was on the road that I caught up with Mike again.  He was doing well, and steadily covering ground until we reached the turn back to Camp Darby on a clay trail.  We also mixed in with the 5 and 10k racers at that point, due to staggered start times and the way the ends of the courses merged.  There were 5 and 10k runners who had taken running strollers on the trails for their races.  I didn’t know whether to be upset at them beating me, or impressed because they did it while pushing 50 or 60 pounds of weight I didn’t have to push.  Good job to them, though.  That’s a tough way to trail run!

We hit the end of the trail, dropped onto the road into Camp Darby and there it was: the finish line.  I crossed over, and headed straight to the aid table, where they had a good selection of fruit, water and sports drinks.  After getting some water in my system, and eating an apple, I grabbed a cup of sweet tea from Country’s Bar-B-Q (a local barbeque restraurant that supports many races around here), and started checking on my friends.  Mike came in just behind me, and had to leave for other activities.  Andrew came in about 10 minutes behind me, and was sitting at one of the vendor’s stands, hanging out.  After a few more minutes, we both started checking on Ben, since no one had seen him.  We finally got word: Ben was on his way, but had not had a good morning.  Thanks to the folks from Big Dog Running Company/Lightning Sports Racing for checking up on Ben for us!  When he came in, the cadre got him to a building, and got him some cold water.  As far as we could tell, Ben had had an allergy attack from something out there.  He was DFL, but he finished, and he was alive and healthy.  Andrew followed him back to post.

Here’s the After Action Review:

Good: A challenging but achievable course.   Lots of support from the cadre and among the racers.  Great people, both racers and cadre.  Great course marking.  For those doing any of the North Face Endurance Challenge Atlanta Races, the Darby Ranger Run is a great tune up event.  If my race schedule comes together next year, I’d like to run this one as a goal race.  Also, in case I haven’t mentioned it, 13 aid stations on an 18 mile course is an amazing amount of support!  Also, I managed to get a photo of myself at a race finish line.  That never seems to happen.

Not so good: not enough nutrition for the 30k.  I’ll take the hit for myself, because I should have brought more gels for the distance.  I’ll make the suggestion that there be food on at least two of the aid points next year.  It doesn’t need to be much, just gels or fruit, but 18 miles is a long way with no nutrition.

Overall: Great job to the Ranger School Cadre for putting on an outstanding, challenging race and providing an amazing level of support for the racers.  You guys did a great job, and, once again, thanks for a great day with great people!

My training plan had last week as an easy week, so I decided racing the MSgt Jared Van Memorial 5/10k race was a great way to cover my Saturday miles. The race was a great event, for a great cause.
Race: The Master Sergeant Jared Van Aalst Memorial 5k/10k Race, Columbus, GA, 8 Sept 2012.
Distance: 10km
Shoes: Saucony Ride 4s
Other Gear: none.
I forgot my Garmin, so I only have gun time and I don’t have splits, but I nailed my goal pace (a hair better, actually). I finished 2nd in my age group, and 43rd overall in the 10k (out of 127 runners). The weather was beautiful, with cool temperatures, no rain, and a light wind at most. We couldn’t have asked for a better day for a race.
I know I’ve become part of the running community, because I run into friends regularly at races now. Several runners I know were out for the 5 and 10 k’s this morning. The course was reasonably flat, with only a handful of small hills along the way. The courses ran together for about 2.5 files, then split on the Riverwalk, with the 10k racers going left out on the Riverwalk, while the 5k racers went right, and headed for the finish. Once we split, the numbers changed a lot for the 10k racers. From the split on, I took the few tactic of working my way up the pack, one racer at a time. One of the nice things was that they posted mile markers for us, and the course route was well marked and manned. There was never a point where a turn was confusing because either the route was marked, or someone pointed us where we needed to go.
We crossed the 4 mile mark on the Riverwalk, and then hit a fairly long uphill. All that hill work paid off, as people dropped back, while I held relatively steady. Once at the top of the hill we reached the road, and followed that down to the only aid station on the route. I caught a cup of water, and was back to the race. The route went back up the Riverwalk for a while, and then turned up another hill right at the 5 mile point. A quarter mile later, we reached the top of the hill, and turned onto the streets through the historic district of Columbus.
After a few blocks of catching up to the racers ahead of me, we cut left for a block, then it was a rush up a gentle uphill to the last turn. The volunteers were still out and between them and the police helping out; the race course was clean and safe throughout. Finally, we reached the last turn, leaving half a block or so to the finish chute. I was surprised to see that I was right around the 48 minute mark. So, with my pace goal clearly attainable (keeping my pace sub 8 minutes), I pushed through, to finish at 48:03. The 7:45 pace I finished with was a bit better than I expected, and it resets my moderate and easy paces, which is definitely a good thing.
The race was well organized, with excellent course markings and a great course, mile markers, a good aid station for the 10k course, and plenty of ‘after race’ water and food for the racers. They presented two scholarships as the lead off to the awards ceremony, and many runners stayed for the awards presentations for the overall winners of the 5 and 10 k races, and the age group winners (1st through 3rd place for each age group male and female). The race’s directors and organizers did a fantastic job getting everything together, and pulling the race off with no issues. As always, big thanks should go to the volunteers manning the route, and the officers from the Columbus Police Department for managing the intersections and keeping the route safe for us runners.
This was a great race for a great cause. The JVA foundation raises money through athletic events to provide scholarships for students who meet the foundation’s requirements. You can learn more about these events and scholarships here: http://www.jvafoundation.org.

Tallahassee Marathon

How not to use a marathon for a training run.

                Tallahassee, Florida, February 5^th, 2012

                Going into Tallahassee for their 38^th marathon was a bit of a last minute decision on my part, since I’d run Callaway Gardens the Sunday before, and PR’ed.  My training schedule had 24 miles on the slot for my weekend long run, so I figured another marathon wasn’t going to be a problem.  I’d take it nice and easy, and see the course, rather than driving for a time mark or otherwise pushing myself.

                Obviously, thinking I’d actually take a race easy was the first mistake.  It was also the important mistake, actually.  But more on that in a bit.

                The race starts on Florida State University, next to the Circus Tent.  No, I’m not kidding.  FSU really does have a circus tent on campus.  Go check it out.  Since the circus tent is in the middle of FSU’s athletics areas, there is plenty of parking all around the start area.  I picked a spot near the Tully Building.  It was a nice walk to the starting area, where I met up with several other runners I know, including several people who had also ran Callaway Gardens the week before, and Elizabeth, who was doing the half marathon.

                I chatted quite a bit, stretched a little, and we all noticed that it was warm.  Okay, it’s Florida, but even in Florida, 60 degrees at 7:30 AM in February is odd.  The locals were commenting about it.  People were hitting their water bottles before the race started.  I took a GU, and got myself prepped in the last minutes before the start. 

                Racers were corralled by their best time estimate.  I lined up with the ‘back of the pack’ runners, planning to trot along, and enjoy the course.  The race started, and I kind of tossed the plan to the side, moving forward with the ‘go out too fast’ option.  When we reached the first mile marker, I was at a 10:15 pace.  That just below my race pace at Callaway.  And Callaway was 30 degrees at the start, and never got above 50.

                So, we passed the one mile mark, turned a corner, and saw several cars waiting for the racers to clear the route.  One guy had his window down, and was joking with runners.  I joked that he should join us, he replied with ‘You guys look great, you’re almost there.’  Yes, that did get mixed reviews from the runners.  When  you’re still staring at 12 or 25 miles, that’s not the comment you want to hear.  I did consider dragging him along for the next 25 miles, but really, I was already wearing my ‘Are the police still chasing me?’ shirt.  I didn’t want them to really chase me.

                So, I kept on, crossing miles 2 and 3 with no problems.  There was a police man getting some video of the marathon from an overpass.  I gave him a peace sign while people behind me laughed about my shirt.  Somewhere during mile 4, a guy grabbed me and said ‘Gotcha’.  I pulled away, and called back ‘They found one who can run!’  There were a lot of laughs about my shirt during the race. 

                One of the things about the course that can’t be overemphasized is that it really is a flat course.  There are a handful of inclines, but there are no real hills on this course.   Most of the inclines are 1% or less.  On the one hand, there are no real hills.  ON the other hand, it encourages runners to push harder than they probably should.

                I ran a couple of miles with a gentleman who had also ran Callaway Gardens.  It was fun chatting with him, and it got us past the turnaround point for the half marathoners.  Around mile seven we parted company.  The majority of the course is actually a paved bike path, so we only had to worry about traffic at road intersections, and local police and volunteers handled that like champs.  You’re time and assistance is greatly appreciated!

                Somewhere between mile 8 and 9 I spotted the purple gorilla.  Not a joke, it was a cement gorilla, painted purple in a yard across the road from the running trail.  When I first saw it, I thought it was some extremely tacky yard decoration.  On the return trip (around mile 18) it seemed like the perfect addition to my yard.  Remember, kids, dehydration causes bad decision making  

                Mile 10 was another aid station, this time at a park along the bike trail.  I hit Gatorade at every aid station, and was getting in a GU each hour, so I grabbed a Gatorade, and got on with it.  I kept the routine up to the turn around, hitting my second GU just before mile 13.  After the turn around, I shouted out to a lot of the people I’d chatted with on the way, and talked with the various Marathon Maniacs on the course (Hey, for the record, I’m Marathon Maniac #4522). 

                Around mile 15 I met a young man who was running his first marathon.  He was having a tough time, but he was getting through.  We chatted, and I gave him some tips and thoughts that would help make his next marathon a bit more workable, along with some times on how to get through the rest of the marathon.  Unfortunately, a cramp caught him around mile 17, so he fell back to walk it off.

                Ran with a lovely lady through mile 18 to 19.  I also noted the purple gorilla I mentioned.  You know you’re dehydrated when something like that strikes you as a great lawn ornament.  She mentioned that her husband and her running partner (their dog) were supposed to meet her at mile 20 or so.  At the mile 19 marker (if I remember correctly), she dropped back to walk for a bit, telling me to keep going.  AT mile 20, I spotted young man with a dog, and confirmed that he was waiting for his wife, letting him know that she’d be along in a few minutes, and was doing very well.

                The young man from miles 15 – 17 caught up with me during mile 20.  Things were getting tough for him, and he was feeling some pretty bad cramps.  We chatted for a bit, I gave him a few more suggestions, and he had to stretch out some cramps again.  I refilled my water bottle at the aid station, and got on the road.

                Things were going well until around mile 23.  Considering I’d run a marathon the week before, I was doing pretty good until then.  I’d have a cramp here or there, sharp and intense, then it would fade out.  I kept pushing through, slowing where I had too, and even walking when I really had to.  I met up with another marathon maniac, who had run a 50k the week before.  We commiserated for a while, and did a good job of rebuilding our motivation. 

                Somewhere after the mile 25 mark, the route came back into view of the FSU campus.  Following the route, I ran passed the parking lot where my car waited.  I ran past my car, up the road, and right by the circus tent where the race had started.  At the corner the route turned, leading into the FSU track.

                The race finish was on the FSU track, which is really cool and motivating!  To finish, we had to run about three-fourths of the track.  Considering the caliber of athletes who’ve competed on that track, it was incredibly motivating.  While not my best marathon finish, it was definitely a great course, with amazing support and some great runners to share the marathon with.

                So, I finished, and met up with several people I’d met at the expo and during the race.  Lots of new friends, and even got to see several friends finish, which was really great. 

                Remember the young man from miles 15 to 17 and miles 20?  He had said his goal was to finish in under 5 hours.  The announcer  said a runner had had some trouble and was coming in.  There he was giving it his best, with his student union friends motivating and running with him.  The marathon had taken a toll from him, but he was close.  I ran over to see how he was doing, and, along with his friends, ran him to the finish.  And yes, he beat his goal by a couple of minutes.  I’m really impressed by that guy, and by his friends who waited for him to finish after they’d completed the half marathon, and stayed with him to the end.  Now that was a cool finish to a great day!

                Next year, I think Tallahassee is going to be one of my ‘target’ races.  The course is flat, the support is great, and provided the temperatures cooperate, there is no reason Tallahassee can’t be a ‘Personal Best’ course for me.  For those looking to ‘Boston Qualify’, this is definitely a great course for it.  Having a great time, and meeting lots of cool runners makes the Tallahassee Marathon another great race!

The North Face Endurance Challenge Atlanta Marathon, Oct 15th 2011
Race Report.

Packet Pickup – Friday night, I went up to the Mountain Creek Inn in Pine Mountain, Georgia, to pickup my race packet. Originally, my wife and I were going to make this a date night, but work commitments held her up, and I had to be there by 6:30, so Terri sent me on to Pine Mountain. The North Face staff were well organized, and processed the racers quickly, professionally, and capably. After picking up my packet, I ran into Chris and his wife, another local runner. Strangely, this was our first time meeting face to face, which was cool. Always good to meet another Daily Mile runner!
After stowing my packet and gear in the car, I came back in. The hotel was offering a pasta buffet, and I was considering eating at the bar, since I was solo for the evening. However, I had the good fortune to meet a couple and their daughter, and they invited me to join them. He was running the 50k, and they living St. Augustine, Florida, so I gave them the running information I’d developed about the trail and route over the course of my training on the Pine Mountain Trail over the last few months. Very nice couple, and they were great company for the evening.
After dinner, I headed home, modified my playlist for the race, grabbed a shower, set my alarm, and headed to bed.

Race Morning
I woke up to my wife shaking me and saying “Your alarm didn’t go off.” I looked at the clock. Ten minutes ‘til seven, and I’m 30 miles from the race start. The 50k races start at 7. Amazingly, I was dressed and out the door in about 5 minutes. I got to the parking area, and was on the bus to the race start at 7:30. As soon as I got there, I checked in with TNF staff. They discussed the situation, and offered to let me do the marathon, as I was already behind the sweep teams. I went with the decision, thinking about, maybe, doing the 50k route (the difference is the 50k route does a loop on the White Candle trail from the Rocky Point Aid Station, before heading back for the last 10 miles). Once I had a marathon bib, I chilled out, and checked out the festival area. They had coffee at the recovery tent. That was a beautiful thing, since I was seriously in need of some coffee. One of TNF tents had a sign up for a $100 gift card drawing, so I signed up. They also had a target board with various TNF items on it, and nerf dart pistols. The guy set up the pistol, you shot, and if you hit an item, you got it. He gave me an odd look when the dart actually stuck to the TNF water bottle picture. So, in addition to my camelbak, I filled the water bottle.
After that, it was chatting with the other racers, and moving enough to stay warm in the cool air. Very nice people, including a few who talked to me about doing the Pine Mountain 40 mile race in December. Which, I might.
At 9, the first wave went out after a warm up speech from Dean Karnaze. Those of us in the second wave went out a few minutes later, and thus began my first Marathon.
Miles 1 -6 (Start to Fox’s Den Aid Station)
We sorted out by pace very early on, and formed small clusters of runners on the single track trail. For the first two miles, it was little more than single track trail, and rolling hills on the Liberty Pool Trail and the Mountain Creek Trail loop. I stopped to retie my shoe at 1.5 miles (always double knot your shoes, and check them before the race start). At mile 2, we turned onto the Pine Mountain Trail, and a long uphill. I caught up to the group I’d started with, and by the time we reached the main road through the park, everyone was moving as smoothly as the trail allowed. A DNR officer managed to the crossing point, holding us up for a few seconds as some cars came through, then waved us across. After that, it was more single track leading to the first great view of the race. The trail follows a ridge giving a great view of the valley below. Unfortunately, that view comes with a lot of rocks and roots, and a long drop if you aren’t paying attention to those rocks and roots. In a few minutes, I was back into the tree cover, and moving through to the first switch back down hill. I’d reached some new runners, who I’d be sharing trail with for the next several miles. A few more hills, and we reached Fox’s Den Aid Station.

Miles 6 – 10.5 (Fox’s Den to Molly Hugger Aid Station).
A few minutes at Fox’s Den to hydrate, take in some electrolytes, and eat a bit of something (I tried the peanut butter and jelly sandwich. Not bad), and we were off again. Three of us had grouped up, and basically worked through the next 4.5 miles to Molly Hugger. Lots of hills through here, and the ever present rocks. Two spots where we ran along a rock face with a drop on the side. The second rock face was the beginning of a switch back to the bottom of the valley, and a creek crossing. From there, it was a long uphill to Molly Hugger. At Molly Hugger, a lady was holding up a sign for one of my running partners. She went to her mom, who seemed amazing and proud of her. I inhaled a quarter of an orange, ate a potato, and hit the water and Gu Brew. Met up with some more runners I’d hung out with prior to the race. They were waiting for a friend. Then everyone was off on the next leg of the race.

Miles 10.5 – 17.5 (Molly Hugger to Rocky Point Aid Station)
The first mile was single track, and pretty easy running. From 11.5 miles to about 13 miles, though, was a section of trail that had been torn up by some bad storms. The trail had been recovered and repaired as much as possible, but it left a lot of rocks and holes, knocked over trees, and no cover from the sun. I started seeing 50 mile and 50k racers at this point, on their legs back from Rocky Point. Some areas were fine for passing, others were not so great. Lots of cheering for each other. Made to the road crossing (about mile 12) with no problems. At mile 12.5, though, I managed to kick a stump or log. That left me limping for a bit. Once I got the mental pain management going, I got back to running, getting back to less damaged trail. I hit the 13.1 mile marker dead on 3 hours from the start. Things were looking good for a 6 or 6.5 hour marathon, and I was feeling strong. Another mile or so, and I passed the trail head to Dowdell’s Knob. A bit later, and it was another section of storm damaged trail. Soon, I was out of that, and heading for the 15 mile point. Which is when a problem came up. My left hip started tightening up. I kept pushing through. Found two backpackers on the trail, on a section of trail with a drop on one side, and a rock wall on the other. They got onto safer trail in a couple of minutes, and let us through. At mile 16, I got the gift I was expecting from my hip: my left IT band started tightening. Joy of joys. Not painful, but I knew it would be in a bit. In my rush to get to the race, I had forgotten to grab my knee wrap.
For the last mile into Rocky Point, I kept my pace steady, and did more walking in the ‘rock gardens’ and the up hills than I had been. I spotted Mike E. on his return leg of the 50k, and even managed to high five as we passed. A minute or two later, I met up with Chris S. and his wife Amber. All of them were looking strong on their last legs of the 50k. That was a real up for me, knowing what I had left.
Reaching the Rocky Point aid station, I realized that the aid station staff and DNR medical staff weren’t asking runners how their were doing lightly. They were looking for signs of major dehydration or injury. One DNR medic asked me if I needed anything. I asked if he had a knee wrap. He offered an Ace wrap, which I accepted, and took a few minutes to wrap my left knee in an effort to stave off what I knew was going happen on the way back. Then I munched some food and drink, refilled my water bottle, and took off for the Dowdell Knob aid station, 2.4 miles away.
Miles 17.5 – 20 (Rocky Point to Dowdell Knob Aid Station).
About half a mile out from Rocky Point I realized I had wrapped the Ace wrap too tightly. Finding a nice selection of rocks, I stopped and re-wrapped my knee. Which explains why mile 17 to 18 was my worst mile of the race (25 minutes). Two miles of hills and I was at the Dowdell Knob Aid Station. Yes, I did call out my bib number as I approached.
Miles 20 – 25 (Dowdell Knob to Fox’s Den Aid Station)
At the Dowdell Knob aid station, one of the aid station people asked if I wanted ice for my water bottle. I let him refill my bottle, with ice, and grabbed some munchies on the way through. Dowdell Knob was the fastest aid station of the run for me. And the M&M’s were great From there, it was about half a mile back to the storm damaged section of trail. Like the first time through, that was a tough section of trail. I ran with a 50k racers for a while, then caught up with a trio of 50 milers who were pushing to stay ahead of the sweepers. We took turns passing each other for the rest of the miles to the aid stations. Once we got clear of the storm damaged trail, it was a constant up and down trip. At one point, I kicked a rock into the valley, and cursed about rocks in general. The 50 miler ahead of me laughed, and seemed in agreement. I ran that section as best I could, but down hills and dodging rocks were becoming painful. Going uphill wasn’t bad, and where the trail was flat was decent, though. I knew a 6 or 6:30 finish was out already, but finishing with sub 7 was still possible.
Reaching the Aid station, one of the fifty milers ahead of me got the bad news. He’d missed the cut off, and was not going to be finishing the 50 miler, they had a vehicle on the way to pick him up. He asked to run unsupported, and the staff turned that choice down. I understand the race staff’s decision, and even agree with it. However, I could feel the runner’s disappointment and frustration. Still, better a DNF than a DNF that involves a search party finding him hurt or dead at the bottom of a drop.
For me, it was a quick ‘How’re you doing’ conversation with the aid station staff, more Gu Brew and a handful of pretzels, and I was trotting down the last 1.2 to the finish.
Mile 25 to 26.2 (Fox’s Den to the Finish Line Festival)
Let me say, right now, hitting that last stretch of trail purely sucked. Both hips were tight, the IT bands on both sides were aching, and that was a rocky stretch of downhill. I ran what I could down that stretch to the turn at the bottom. A runner just ahead of me pulled to the side to clear detritus from his shoes. We joked about that for a minute, and I kept going. One last rock path, and I was on the last uphill before turning on the Liberty Pool trail. A familiar face was at the trail intersection as a volunteer, pointing to the return trail. I joked “Okay, man, I’ll do what you say this time!” He laughed and shook my hand as I turned onto the trail, and started down the last half mile of the race.
A few more hills, a quick creek crossing, and then I was on something I hadn’t seen in a while: flat grass, with lots of room! I crossed the road, turned right, and headed through the finish line arch. I grinned when the announcer called my name out, thanked the lady who presented my medal, and smiled when the guy who handed me a TNF Water Bottle noticed that I had one.

Post race: I spent a few minutes getting my head together, and getting some cold water in my system. After that, I wandered through the festival area, a met up with many people I’d met and run with during the event. Everyone had done very well, completing their races, and having a great time. Finally, I went by and got the dinner TNF provided for the racers. Man, that chicken was good. Like, really good. Granted, I’d have probably thought anything that didn’t taste like gu or gels would be good. Admittedly, the iced sweet tea rocked, too. I ate with the trio I’d met before the race, who mentioned the Pine Mountain Trail 40 miler in December. Hmmm. Might have to do that. We’ll see how I feel in a couple of weeks.
Lessons Learned: always double knot your shoes. Do so right before you line up for the race. If you need knee, ankle or other wraps, have them with you, and have them on at the start of the race. And remember to enjoy the race!

Darby Ranger Run Race Report

First off, thanks to 4^th RTB’s cadre and candidates for putting on a great run.  I had a blast!

Race details: the Ranger School Cadre at Camp Darby (Ft. Benning, GA) did an amazing job organizing, arranging, and manning this event.  They provided a race brief at 8:30 AM, including a power point that covered aid stations, possible hazards along the course (rough terrain, poisonous insects and snakes), and what to do in case of a problem or injury (largely: stay on the course, and wait for cadre/support staff to come to you), and a reminder to the Ranger Instructors running the race to not use any short cuts.

The course: incredibly well marked.  Seriously, to get lost you’d have to willfully leave the course.  Orange cones, ropes to guide through confusing parts, and people at every major turn and intersection.  I don’t care how far into zombie mode you may have gotten, you could not get lost on this course. 

Aid Stations: Frequent, well-manned, and well supplied.  At a minimum, there was a Ranger Cadre and a Ranger candidate (Ranger school student) at every aid station, with plenty of water, and a trash can a good distance down the course.  Two of the aid stations had gels for the 30k course.  I brought my own, but that’s a solid indicator of just how thoroughly this race was planned.  While the student volunteers were a bit subdued (quiet) but helpful, the Cadre gave a lot of grins and thumbs up to the racers.  Also, another great move were the porta johns at several aid stations. 

The Race: I don’t have the exact number of racers for the 30k, but it appeared to be 40, give or take.  Quite a few were obviously military, and several were Rangers (among the most elite and fit soldiers in the U.S. military).  About half were civilians.  One lady was running the 30k in tribute to her brother, a Ranger who had died in combat about a decade before, while her mother did the 5k.  Also, saw Mike Edwards, who was doing the race as a gear check for the North Face Endurance Atlanta 50k next weekend.  Mike did very well today, on a tough course.

The race start was an artillery simulator (an Army training device that gives a loud whistle before it bursts loudly), and we were off.  The first half mile was over a clay trail/road (military definition of road: you can fit a vehicle on it, therefore it is a road).  Then we reached the highway.  About 1.5 miles of road running, with rolling hills got everyone warmed up very well. 

At two miles, the course turned onto a dirt road, with a solid uphill.  Here’s where the race got interesting.  Around mile three, we turned onto another ‘military road’ which was mostly clay.  Easy running on that until about mile 4, where we turned onto another dirt/sand road and an aid station.  The aid station was at the base of what was probably the worst hill on the road.  Loose sand the whole way up, for about three quarters of a mile (best guess, I wasn’t paying much attention to my Garmin.  I was focusing on getting to the top of the hill). 

Shortly after clearing the hill, we reached another aid station and turn.  Down hill on loose sand.  I took as much advantage of the downhill as I could, but the loose sand wore everyone down.  At the bottom of the hill, at the 5 mile mark, we got a bit of a reward: a beautiful lake to the right.  We turned again, with another aid station, and followed the lake’s edge for a while, into more hills. 

Followed the course on the dirt road for a while, hit another aid station at the 8 mile mark, and turned on to a paved road with an uphill.  I was pacing off a couple that had passed me at mile four or so, and continued doing that until the next turn, at mile 9.  Another loose sand downhill until mile ten.  Passed the couple and picked another runner ahead of me.  Lots of loose sand uphills from mile ten. 

Remember that uphill from mile 4?  Yeah, the course took us back down that.  Would have been great, but all me or the guy who’d caught me could think was please let there be a turn.  It was another long hill from the bottom.  With an aid station at the bottom, there was a turn onto a more rolling uphill.  We caught the guy I’d been pacing at the aid station (mile 14), and started up the hill.  Around mile fifteen, the course turned onto the only single track section on the course.  By  then I was alone, and the single track was a long uphill, which I mostly walked.  Another Ranger Cadre was waiting at the top to indicated the next leg.  He gave me a grin, which was a great help.  A quarter mile or so later, I reached the next leg, which was the highway back toward Camp Darby.  Another Ranger candidate waited there, pointing back onto the clay path, and asked if there were more people behind me.  I told him there were, and started down the clay.

Coming down the clay, I checked my Garmin, and wondered where the next leg was.  I was close to 16 miles, which meant another 2.6 miles for 30k.  Instead, I crossed the finish line, at 16.15 miles.  Several of the 30k racers were at the finish area, hydrating and munching on Surgex bars provided by the race staff.  We compared Garmin results.  Seems the 30k course was a bit short.  Oh, well.

I spent a few minutes recovering, then headed to my car, dropped off my MP3 player, and headed to the Darby Queen obstacle course.  I started in between a couple of groups, so I was on my own for the first quarter of the course.  Ran where I was clear of people, walked where I wasn’t.  The Ranger Cadre were great throughout the obstacle course.  I had trouble with the horizontal ladder, and the ‘monkey bar’ portion of the Tarzan obstacle.  The rest were pretty easy.  Planning to increase my strength training and upper body for next year’s event.

Here’s a video of the Darby Queen obstacle course.  Keep in mind, we were not a bunch of stressed out Ranger Candidates getting yelled at while we were doing it.  Seriously, the Ranger cadre were great, and enjoyed observing everyone, along with giving pointers and tips.

http://www.youtube.com/watch?v=gCGYBuOUCdo

Can’t wait for next year!