Racin the Chatt 50k Large Bum

Ok so that may not be the official name but - it's a funny bunch of nationwide ultra races celebrating our collective holiday weight gain. I was up and out the door by 4 am 2.5 hrs to drive, plenty of coffee and good tunes and what could be better. I was first to arrive as Randy Worton RD was sleepily stretching red tape along the side of his road.

The race was small maybe 20 folks toed the line as we mingled and stretch Kris Whorton said "Go" I looked up to see her waving us off like kids to a playground... and that is exactly how I felt. No tweaks, no nerves, no weirdness, everything felt right. In my heart I felt like this was a day where things felt in symmetry, in order in rhythm.

Kevin, a Rock/Creek man, took off straight away, running what I felt was low 7s. I have forsaken my Garmin for some time now, mainly because in the move, it's charger has been misplaced, but here I would have like to have had my smaller time watch at least. I forgot that too.

I followed his lead, knowing the prevailing strategy of R/C runners is to blast out of the gate. I was ready and held pace off his right shoulder.

His pace quickened down to what felt like 7's even and I made an effort to keep up. After a few miles he said, "I like to go out fast, but I don't plan to keep this up!" This was all I needed. We past a house with a giant decorative present in the front yard. I thought this was a gift, this is exactly what I need. I was now warm and ready to rock. As we transitioned from road to gravel path to single track, I felt myself leveling out and the pace became comfortable. I dashed down the trail, feeling light and quick.

Randy the RD had left out 10 min. before the race start to throw flower down as trail markings, on the way out of his home he leaned back in, smiled and said, "catch me if you can!" I really wanted to catch him, how much fun to have a "rabbit" tossing flower on the trail not 10 minutes out.

I caught him in a little over 5 miles and now Kevin was dropping back. I ran with Randy and his dogs, he asked "do you know where to go?" I had no idea where to go and I sure didn't want to have to figure it out. Out of no where a guy appeared next to Randy's red pickup where we had our self aid stashed, Randy and he exchanged a few words and then he took off with me. Turned out his name was Alan Outlaw, he was out for a training run and was now going to lead me through the first 10 mile loop.

Alan took on the job as a pacer- pointing out dangerous spots as we circumnavigated Lookout Mtn on some hazardous and narrow stretches of trail. The 10 mile loop flew by and I was back to the truck grabbing bottles and thanking Mr. Outlaw for his selfless act. I now knew the route as I was to run the loop in reverse and then follow the white flour markings left by Randy that were sure to be down by now.

After a 5 miles stretch on which I saw Rock Creeker Kevin at this point only a few minutes behind me as he headed to the truck. With this, I dropped the hammer all the way to the 1.5 or so mile climb up Lookout. Every time I thought of winning - I would turn it to God's glory with a loud Hallelujah. I must have said it 100 times by the time I was on the home stretch.

I crossed the line in first place in 4:07. What a great day. Hallelujah.

Thanks @Swiftwick for the Aspire 12s- I wore them during the race and kept them on after- they were money. Thanks @feetfeetnashville the Roctane and Honey Stingers were right!

Kris Whorton co-RD and me post race

Monte Sano trail run

The fog was extra thick near the river crossings. I made a quick trip before dawn Saturday to Monte Sano State Park in Alabama to preview the Mountain Mist 50k course.  I was excited to try out my new kicks- Fleet Feet Nashville now has the new Brooks Pure series in. The awesome FF team set me up in a pair of their trail version of the new minimalist line- the Pure Grit. Here they are, waiting to leave, at about 4:35 am...

vroom vroom

I arrived at the park just at sunrise and the fog succumbed to the warm light. I had no true route plan, just an idea to warm up for 30 minutes, hammer for 2 hours, and cool down for 30 minutes. I figured to get about 21 miles.

smiling on the inside

I ran trails as they came, figuring things would either make sense for a big loop or I would make it an out and back. I ended up doing some of both. The terrain was rocky, wet and covered in leaves. The Grits held form. They have a snug fit everywhere but the toe box, which opens up to allow for greater toe spread and push off. They felt light and kept rocks from entering. Although they are a minimal shoe, I did not feel compelled to watch for every sharp little rock. All in all the shoes performed in an exceptional fashion and after 10 miles I forgot they were new.

Swiftwick Aspire 12s 

A great run, got 21+ miles checked out the course and found out in a hurry I am gonna have to return to my TRT training routes, looking for hills and gnar whenever I can. This course is going to challenge me. I want to be ready.

Fall

300 calories and the night

Last Friday I finished a long week of work and headed to Percy Warner Park for some time on the trails. Some solitude in training- I planned 23 miles or so, the hilly red/white/blue circuit x2. I had a water bottle and a couple of small granola bars and 1 single serving packet of sunflower butter (about 300 calories total). I thought little about my nutrition and actually wanted to go thin, hoping to encounter and work through a bonk or 2. Deficit training can be useful, but there are obvious risks involved.

The first 14 or so miles went off well as the leaves fell in the breeze and the richness of Fall flooded my senses. After my second white loop, I grabbed my headlamp and ate what little food I had. It gets dark so fast in the forest, almost like God reaches out and flips a switch on some old oak.

At about mile 19 I started to get nauseated, and when I looked up at the stars through a clearing- they were spinning. I had a moment of wanting to stop, turn around and walk to my Jeep. I fought this urge. My head began to pound. Three hundred calories in and somewhere around 4000 calories used. I was there man. The "place" brought back visions of the night during the Tahoe 100, I tried to use my breath to get control, clapping my hands together and talking to myself to get through the last miles. I crested the final hill, zoomed to my Jeep, a quick stretch and I made a straight line to the nearest fast food joint.

Another note: I have taken to wearing the Swiftwick black Aspire 12's while running. A nice transition between shorts and compression tights when the temps are not too bad. I've long used the 12s as recovery socks but they are good during running as well.

In Christ,

JMS

Threshold

He stood poised beneath an oak in the late afternoon sun.

His body crouched and twisted, hands up and at the ready, eyes watching some point in the distance.

He burst forth, exploding from his stance with a grimace, bearing teeth.

He was sprinting. Running, pumping his arms in his faded gray shirt and red sweat pants.

His short cropped gray hair encircled his head. He was an older black man.

He was running repeats yesterday.

Fleet Feet Race Team Announcement!!!

Some very exciting news! The Adams and Fleet Feet have asked me to join the Fleet Feet Race Team. Endurance Sports has been a faithful sponsor and superb partner but is going through some transitions and the time seemed right and I have prayerfully and thankfully accepted.

My training partner, big dawg @Ashly Dewberry will be on FF Race Team along with a few other folks I have yet to meet but hear good things. I have known FF owner, Matt Adams since highschool. He was captain of the Brentwood Lax team when I was just a freshman middy, it was here that I got my first real taste of pain in athletics and liked it.  It is great to reconnect and run for a store that just does it right. The Team will be small with a focus on racing, fitness promotion and cultivating the FIRE in all who seek road, dirt, mud, rock and trail. It is ON.

God speed,
JMS

Friday Night Run

"I'll have 3 double expressos please." The barista opened her mouth, I jumped in and pointed to @Ashly Dewberry and Matt (the Dean) Vest and said, "In separate cups!" I mean what am I... crazy!?

We merry three headed out from the Franklin 5 Points Starbucks Friday at 430 pm. It was about 100 degrees. We planned to run the back roads to Grassland Middle which would be a 25m or so out and back. The coffee charged us up as we chattered at each other and ran fast dodging traffic. Labor day weekend brings 'em out of the woodwork. I had dropped water at the Old Natchez Trace/ Moran Rd turn. We guzzled water in the heat. I looked at Ashly- he looked good- fit- the fire seemed to be back and the injury now in the rearview mirror. Ash went back a different route for a solid 20m.

Matt and I ran out of sun shine on the way home. I had only a small blinking blue light on me to get us home. We ended the run at the Franklin Pub with a cold pint. 

The Time is Now

I am finally feeling whole more than a month after the Tahoe 100 (report still to come). This morning I flew over the hills of Percy Warner with ease and fire. I am back. I am ready to reload and I am super stoked to have @Ashly Dewberry back in action, albeit a step or two slower than he'd like to be but REGARDLESS.

It is TIME TO GET DOWN! Nashville's ultra scene is starting to bubble and grow- the FF Dirtbags, Highland  Rim Ultra Club, stud company @swiftwick blowing up on the race scene, a new store opening up soon (Nashville Running Club). Everything is falling in place for Greater Nashville to become a true ultra hive.

So- ultra or 5k... I urge you to throw off all your "cannots" and take on something that SCARES YOU a little this coming season. This is where life gets sweet and as Ashly would say "now you're living!"

God speed!!!

The Reset Button

The Tahoe Rim Trail 100 is now complete and behind me. I have just returned from a week of sun and fun with family in Gulf Shores where I melted into a buttery ball of relaxation. The dings are healed up now and I have regained feeling in most of my toes. Seven days with no schedule and time with my awesome family has left me well... happy, happy and rusty.

We've got some fun to have!

I ran most days but no more than 4 or 5 miles while I was there and really in an effort to feel ok about the amount of calories I planned to consume that day.  So Sunday I got my trail shoes and hit Bowie for an eight miler with some tempo miles. My mind started creeping forward to potential upcoming races.

I am ready to get back to the trails. This time I will change up my approach. This is still coming into focus.

Oh, and I am finalizing my TRT 100 "report"... soon come Mon!

Sterling Mountain

Thank you Endurance Sports-best store for endurance athletes and Swiftwick- best socks for runners.

Mt Sterling Firetower

Sterling Mountain was the last of the out of town trips that had been tossed out by friend and advisor, Jamie Dial, a TRT100 vet. Mash and I had considered Big South Fork for our final out of town sojourn but this idea was poked as a place for flat, fun running NOT Mtn training. Sterling on the other hand boasts 4k of climb in a little under 10k of terrain. Not to mention the tumbling river flowing beside the Big Creek Trail. A place of pristine beauty in a place that feels still wild and relatively untouched.

We started a three day trail fest with a Thursday night run and Percy Warner Park hitting the trails for 16m tired night running with full bellies. Friday am we headed east after placing our volunteer requirement forms in the mail (yes TRT requires 12 hours of service to run their race). Once at the Big Creek Camp Site we geared up and hit the trail for a twilight run just shy of 13m up Big Creek Trail.

camp and Big Creek

We tossed up camp. Mash fixed spaghetti that was so good, hung out a bit and hit the sack. Early Sat am we drank coffee and prepped for Sterling Mtn. The trail route would be Big Creek to then follow signs to the summit of Sterlin Mtn. The trail crossed multiple mountain streams- some knee deep and ice cold. The trail became more of a dry creek bed. Fist sized rocks made the upward traverse a technical one. At the summit- as advertised was a fire tower that was open. we climbed and took a few pictures a couple was at the top and offered us a pull off some dark hard liquor in a plastic canteen. I declined knowing that I had only traveled a little over 12 miles and had many more to hit 30 for the day. We finished and relaxed the rest of the afternoon and evening - cooking dogs and sausage over an open fire and enjoying being done.

Big Creek

We finished the run with an out and back where we passed a back country campsite closed due to "aggressive bear activity". Luckily, Yogie was nowhere to be seen.

  

Confessions of a Dirtbag Ultra

start of Sat 28m Mont Bell trail run

Wednesday I cleaned up and put on my work clothes after an 11 mile run before work. The day proceeded on with client meetings and usual business. Later my boss (aka Dad) handed me a stick of deoderant, raised an eyebrow, nodded and left the room. It is official- I have become a dirtbag ultra. The progression from minor OCD to dirtbag is a subtle one. Not long ago I would have thought nothing of pumping the handsanitizer on my desk after shaking the hand of a person still standing there. Signal: "I don't know if you have germs or not, but I think there's a good chance..."

self aid station at end of 10.5m repeats

A few hints I was heading to dirtbagville-
1. wearing same shorts in 2-a-day workouts.
2. always hungry
3. little sleep
4. wife says- "there is a piece of skin hanging off your foot." me-"oh yes, I've been meaning to get to that."
5. less sleep
6. counting hours between runs as off time
7. no longer meticulously prepping nutrition- now toss everything in a box and fill an old milk jug with Infinit
8. cheeseburgers are s.o.p.

100 miles in 6 days... now hungry for more.

Mont Bell: Biting flies were a big test- 2 rain storms helped though.
The high wind and thunder forced me to practice running relaxed
in uncomfortable conditions.

Training on the Appalachian Trail

from high on the AT

This past week was a hundred mile week. It was capped off by an out-of-towner with my boy Mash. We headed east Friday afternoon and stopped in Oak Ridge for a pre-dark run on our way to the Smokeys. Our Friday run plan was a 16 mile out and back on the North Ridge Trail. The start of the trail looked sketchy and the trail itself looked unused... still we headed out around 4:30 pm. Parking awkwardly by houses as the trail head started in a neighborhood. I took point and in a quarter mile was high-stepping through tall grass and thorn bushes... the trail was just not well traveled, we ended up taking several wrong turns and had to double back. It was hot- I neglected to bring my headlamp and the trail well... was not much fun. It wound behind houses and across roads. It dumped us out after about 3 miles in a large opening on a grassy ridge. Powerlines ran along but the trail just ended in a thicket. After much tramping and prodding for the trail to pick back up, we relented and headed back to the truck and did a 3 mile out and back in the mostly vertical roads of the neighborhood in which we had parked.

breaking down camp

We finished with 9 miles and headed to Elkmont Campground. We reached our campsite by 9:30 and made haste in the truck's headlights to set up camp, get a fire going and have a cold beverage before bed. We spent a few minutes puzzling over a number of maps and books planning our route for the morning- we wanted as much climbing as we could get and we wanted 30+ miles. The prevailing sentiment was- Clingman's Dome would be our start and from there, we would make our way to the AT and follow it for 15+ miles and back in. We slept on cheap inflatable pool rafts-  I in my 6 man, huge tent and Mash in his minimalist Northface. I did not know it at the time, but Mash used a towel as a blanket. It got cold by pre-dawn and our site sat beside a small river, the sound of running water filled the night air.

Infinit and nutrition check

Time to get down to business. We broke down camp, prepped our Infinit in our Nathan packs and counted out gels, cubes and waffle stingers. Hydration was a concern as I estimated we would be in the woods for 6 to 7 hours. I was able to carry 60oz in my Nathan plus I planned to carry 2- 20 oz hand-helds. So 100oz would be cutting it very close. (I would need 120-140oz)

Clingman's Dome start

We headed up the paved path up Clingman's Dome and dropped into the trail following signs to Mt. Mitchell and the AT. We were both surprised by how far we seemed to be descending and then climbing. The trail itself was relentless, jagged rocks, twisted roots, sharp descents, and mind numbing climb after climb. This quickly wore the newness and freshness off the day. By mile 6, we were hard at work, maintaining our footing watching for wildlife (snake, bear, pig), and trying to remain relaxed.

We came upon trail workers, fairly often- made sense- it was National Trail Day. We celebrated by running them. We made our way to New Found Gap- the terrain changed and although we were climbing and descending most of the time- a cool, sweet smelling breeze hit our sweat covered faces and we watched as the forest floor became a sea of small green ferns beneath the canopy. I was finding rhythm now, and by the time we made it to the New Found Gap Overlook, things were just fine.

tourists at New Found Gap Overlook

From here we ran on the AT. Ascending dusty terrain littered with rock and boulder. We came to a sign that said "Ice Water Springs 1.7m". Now this sounded promising! We continued on- I was keen on refilling a bottle if possible, but would take no chances unless we could get word that the spring was drinkable. We came upon a shelter where a couple was resting. They confirmed my hope, the spring was just ahead and clean, AND cold! And ohhh was it- Ice cold water in the middle of nowhere.

beauty in the wild

The remainder of the run consisted of making it to our turn-around point and heading back. It got hot and the terrain was vicious catching toe and ankle as I grew weary and less cautious. Ashly finished the final 2 miles with 2 oz of water, refusing to use my Infinit I had saved in my pack- it was warm and I had fought through some nausea in the mid 20 miles.

Smokeys mile 21 or so

We ascended the final climb, which was 2 miles up the back side of Clingman's Dome and emerged on the paved path laughing and shouting; just celebrating! Many tourists looked on with curiosity, we must have looked like shipwrecked sailors paddling on a homemade raft finding a beach resort. So 32 miles, 13,166 of elevation gain 13,141 of elevation loss. It was all I wanted and more in preparation for TRT100.

Thank you @swiftwick- Ran in Aspire 2s, both days in 2s. Recovered in 12's and legs feel good today- these socks make a difference, and my legs and feet are better for it!

Thank you Dan & @Endurance Sports for the Infinit. Putting this stuff through the paces. You know how to DIAL IN NUTRITION and I am stronger for it.

Transformation

Mon. early am on Bowie trail

Going from a fast road race averaging 7:11 pace for 41.2 miles, even if it was ultra distance, has required more than a new training regimen focusing now on the TRT100. It has required a deep abiding spiritual rekindling. One that smells of campfire and has the winds of night in it. One that tokes deeply at the hidden stream and learns to see clearly in the laced light of early morning shade.

The majesty of ultra running is revealed in some of its most painful moments. For me it is a connection with the Lord and His creation that is increasingly strengthened. Almost with each step- stronger, closer, more willful.

Bowie by the ponds

My pace has slowed, my heart rate seldom climbs. My concept of distance has changed and I enjoy and seek out hills.

I eat and crave fast food junk. I need fat, oil, fuel, regular double cheese and bacon burgers are a new part of my diet.

getting hot by now running
an electric co. rd.

This is where the rhythm drops in. On the far side of the ridge, past the point of self doubt.

One must abandon the known, on the way to the unknown. Onward.

Post 18m at Bowie in @Swiftwick Aspire 2s 

"Run It Silent, Run It Deep"

Thursday I decided to get tired and go long. A big part of training for 100 miles, from what I gather, is getting used to circumstances less than favorable (to put it lightly). I put together a run at Percy Warner that would include both trails and road. 

The words quoted in Karnazes new book Run have become important to me, "Run it silent, run it deep." It is the blackness in the eye of the owl. It is the wind rushing up the ridge. It is a warm humid night full of the fragrance of the forest.

I kicked off at 3pm and ran the yellow-white-red-blue-cross country x2- finish red plus some back and forth to the Jeep to refuel for 23m. I then changed shoes and socks- in a fresh pair of swiftwick Aspire 2s, I was glad to get out of the muck on the trails. 

changing for the road

I ate dinner on the run, peanut butter between 2 waffle Stingers and rolled on to the 11.2. The entire day except for the cross country trail was elevation laden. I am starting to enjoy climbing, this is a good sign.

Night fell and the noises of the forest changed, I clicked on my headlamp. Bats swooped by occasionally, night frogs hummed and chirped and I cut through the last of the light. I found that I was tensing up and speeding up as the light failed. I often run in the dark, but having dark come while running is unfamiliar. I had to settle in for I had a long way to go still.

I finished at 9:30 pm with 34 miles in 6.5 hrs. I felt a sense of oneness with God's creation. Once I got home I laid in bed till 1:30, wide-awake, I suppose I should lay off the caffeine gels during night runs in the future.

Cherokee Forest Run + Rattler

Big Frog Mtn summit view

The North Face 50 Miler was in October, Recover from the Holidays 50k was Dec 31st, Land Between the Lakes 50 Miler was March 14th, Chickasaw 15k March 28th and Strollin Jim 40+ miler was May 7th. I have jumped from race training schedule to schedule now since late August of 2010. If I am honest, I have been feeling a bit worn thin since Strollin Jim. More than a little concerning since my next race will dwarf all my previous efforts and distances, the Tahoe Rim Trail 100 Miler.

Saturday was the innaugural kick off for the final stage of TRT training. Ashly (aka Mash) and I headed out at 4 am pointed toward the Cherrokee National Forest and the famous Ocoee River. Here we would follow a course set out for us by knowledgeable trail man; Jamie Dial. Parking by the river we warmed up with a crushed gravel trail that followed the river. It being my first bear country run, I was determined to be prepared. Mash and I both carried bear spray on our water packs and I jangled like a Christmas reindear with a bear bell my wife affixed to my pack. The sound of which was annoying at first, but the further into the wilderness we ran, the better it sounded.

Ready to hit the trails

Our run took us up a gravel fire-road of sorts giving us a 3 mile steady road climb. The air was cool but humid and by 8 am we could feel what kind of day it was going to be; hot and sticky. From the gravel road we tapped into a trail that would take us up the accent of Big Frog Mountain. This was a 5.5m climb topping out at 4400 feet gaining somewhere over 2000 ft of vertical in the treck. The trail was narrow and looked seldom used. I had invisioned mountain bikers and day hikers tooling about all over the trail system in big groups keeping the feeling of relative civilization close and the sense of remote wilderness at bay. This was not the case. The forest was silent save my rythmic jangle and my regular "Hey Bear!" Mash would follow my calls with a bird-like whistle. To which I commented, "Dude that doesn't sound like a man, it sounds like a bird!" All in jest, we were working here, working to run (and not walk) the whole thing and not let the mountain subdue us.

fire-road up

We came to a huge covered rhododendron patch that rose above the trail and a tube was cut through it for passage. Mash said it looked like a wave about to crash over our heads. The flowers smelled sweet and strong. Onward we pressed. Once we reached the summit, we re-fueled and began our descent. The rush of sugary adrenaline kicked in and we started moving fast, clipping down the narrow single track at a 7 minute pace.

At summit refueling

The light fluttered on my sunglasses from between the trees off to the right. The fast rolling descent was overgrown in sections and tall bright green grass brushed and tickled my legs as I led the way. I lurched, kicking loose rocks but keeping my balance, this only spurred our speed. Then in mid air, time seemed to pause, I looked down beneath my foot and in the rush of grass laying across my path, sticking out from the tufts of tall shoots was an unmistakable body segment of a snake. It was colored with speckled patterns of random dark greens and browns on its back. It's sides appeared green.

I honestly thought it was a python it was so big around. It's girth was as big as a man's calf at its largest point. My right foot was fast falling with a gate that would have me step directly upon the serpent. I adjusted my foot fall by bending my knee again and throwing my hips and arms upward and forward. In a blurred instant I watched as my right foot landed just inches past the body of the massive serpent. Bicycle-kicking my left foot to propel me past it. As my right foot touched the ground the snake reacted. It moved with the quickness of a tight spring unwound suddenly let go to retract. I cannot say for certainty if the snake struck at my leg and missed or was assuming the strike position by coiling up.

I shouted knowing that Ashly was not but a few yards behind me. "Snake!" by the time I stopped and turned around I was 30 feet down the trail and what I saw was the stuff of nightmares. A gigantic rattlesnake sat coiled on the trail, hissing and shaking a death rattle. It was the largest rattlesnake I have ever seen, anywhere including TV.  It was an Eastern Timber Rattlesnake. The rattle was so loud it took Mash and I a minute to communicate. He stood back on the trail above, after we exchanged words he made sure to get some video of the rattler. We tossed rocks near it, trying to coax it on its way. Nothing doing, this snake wanted to fight and was enraged with my near miss, or his...

Note: Mash has the video as soon as he gets the link up I will post a second blog-

Mash rollin up Big Frog

 yeah

Mash finally made his way around the snake, going off trail. I watched with a large rock in hand in case the snake made a move towards him. But the snake held his ground with a deadly deafening shake.

 to give a sense of the trail

In a moment of pure mystery and the grace of the good Lord, I was able to adjust my step. To my Lord and Savior Jesus Christ I am thankful and give the glory for my wellbeing.

The rest of the day was long and hot and we finished with 24.2 miles. Afterwards we soaked our legs in the icy cold Ocoee and came home. Home safe and sound and so very thankful... and now ready to face the final training stage for TRT.

leg soaking station

Country Music Marathon Final PREP Tips

A few thoughts during CMM race week to mull over. 

1. Relax. Channel that nervous energy! Get your race clothes ready, get everything in place and walk through race morning. Have a hydration and nutrition plan (gels every 4/5 miles water/Cytomax every stop, etc) Leave nothing to chance and leave lots of time to get there. Know you are ready and have done the work, deep, slow, diaphragm breathing will help you stay calm.

2. Sleep! Extra sleep early this week is a huge key. Know that Friday night will likely be fitful because, "racers are too excited to sleep!" and that is totally OK, just get what you can and do not worry about it. You can have a nap, Sat afternoon!

3. Stretch. Yes we all get an "owwie" or 2 leading up to a race so stretch, ice, roll, ibuprofen- just take care of yourself, especially your feet (pumice stone calluses etc.), get a new pair of Swiftwick socks @ Endurance Sports for the race.

4. Eat Right: Early this week till Wed pm go for a high protein diet, then switch over to fuel up time- carbs baby!

5. Hydrate: Starting mid-day Wed be mindful of extra fluids... your pee should be a light lemonade color. Friday mix in some sports drinks as well.

6. Confidence:  The work is done, the hay is in the barn, now it is time to display all the magnificent work you've put in. When the doubt monster creeps in, recall those hard training sessions you completed and did not quit...  

7. Caffeine: If you drink coffee, lower your intake to 0 cups by Thurs and Friday... then enjoy the energizing rewards on race morning.

8. Visualize success: See the hard miles, have a plan if things do not go according to plan, and be flexible and ready. See that finish-shoot and the clock with your goal time in sight. Feel it, be it.

May Christ go with you.

Run Far Stop Thinking

Post run, enjoying @Swiftwick Matt's new
favorite snack BUMBLEBAR.

This past Saturday, I ran 30 miles with HURC for some and Mash for all of it. Funny, when you get to a certain distance, it really doesn't matter which way you go, if you get lost, if you turn left or right or head out on another trail, because regardless, your out there for hours on end. So it's best to settle in, shut down the head-static and just run.

We started at 4:45 am. Ran the 11.2m Percy Warner road loop from Deep Wells. Then traded shoes and hit the trail system. The group fragmented after the road loop due to distance/pace needs and Mash and I were left to the miles ahead.

This is my kind of day. No speed sesh or twitchy interval work (both of which I enjoy) just low-gear, slow-dear, roll-over-a-dog near, miles. I was hooked up with a new (new to me) and improved nutrition element; Roctane which mimics the effects of a prescription stimulant in my opinion. Dan Powell at Endurance Sports and Rec has me using the stuff. I tell you, his high level swimming background and deep knowledge of the physiological workings of an endurance athlete make driving to his Cool Springs store worth it. That's what you get there- knowledge- and that is training gold.

My right ankle has been tweaking in the front, swelling a bit after road runs and registering a nagging  sensation. I put on the @Swiftwick  Aspire 2s for compression and did not wrap it. Today, ankle checks out, and I got in 10 miles on the Bowie trails on Sunday at an 8 min avg pace. It is nothing short of a miraculous recovery. I thank the Lord.

30m (road and trails)
5 hours
8500+ feet of climb

Biscuit Run

This past week was supposed to be a mid-level training week. It was not. It ended up being a full-on leg burning, air sucking hammer-fest. Highlights- on Thursday Mash and I hit up Love Circle for a mid day hill sesh. I ran from work and we rolled up and down the winding streets for repeats.

Friday a.m. I got to work at sunrise and headed out the door to Centennial Park. A friend asked me to pace him for his fitness test for the Marines. He said he needed to break 18 minutes for 3 miles. He was on pace after 2 (12:01) but blew a gasket at 2.25. I tried to get him to fight through it but his breath was shallow and it was not his day. That said, he did manage to rock 21 pull ups and 109 crunches in a minute each right before the effort. He ended up at 18:38. I think with a few weeks of training or so he'll be ready to make his time.

Saturday Mash, Matt Vest and I rolled out from Loveless Cafe for a biscuit run. Mash and I would run 26 while Vest would hit 22. Our goal pace was 7:45-8s in preparation for Strollin Jim 40 miler and Matt for the Country Music Marathon.

Natchez Trace Parkway photo by Brent K. Moore

I watched with concern as the diminishing figures slipped into the darkness over the crest of the next hill. My legs felt haggard and I had no clue where they had stashed the water, miles 7, 19, and something... but likely under some leaves, behind a stump covered with a camouflage net. I had managed to keep up until the first water drop but now they were moving fast. My legs ached and my feet thudded against the pavement. This was the Natchez Trace Parkway, which boasts a long series of climbs and descents and very little level ground. We would end up with about 3750 ft of vertical climb.

I struggled to keep them in sight and as dawn illuminated the brilliance of the spring countryside. I started to gain on them, determined to not miss the water. Out 13 miles was a struggle and on the way back I found my legs and was able to get into a rhythm. Mash and I traded lead and finished with an average of 7:41.

Swiftwick has some new Aspire 12s compression socks coming soon. I had a pair of prototypes and pulled them on after the run. They felt smooth and held the muscles really well. My recovery was aided in a big way by the new compression design and a cold water bath.

We were met by Matt who had already secured 3 dozen biscuits, tons of homemade preserves (peach, blackberry and strawberry) and big black coffees in styrofoam cups. We sat on the shaded deck of Trace Bikes next to Loveless and relished our reward. Biscuit Run #1 complete and 61 miles for the week.

Strange Days Nashville Running

Nashville locals are aware that downtown has a thriving homeless man population. Somehow this fact had to date, escaped my running buddy Matt (aka the Dean: he's the Dean of a Christian college in Franklin). It was his turn to pick our Saturday run route, and distance. He chose parking on 4th Avenue, downtown, start time 6 am. I had a strange feeling about this choice.

I pulled up to a meter spot. Ashly (aka Mash) and the Dean were already there, sitting in their cars making final preparations. We were running 22 miles of the Country Music Marathon course. The Dean is going for a Boston Qualifier this year.

The Dean was the first out of his car. He lingered outside waiting for us. Then he motioned that he was going to borrow the nearby Hilton's bathroom. So I stayed in my car not wanting to be accosted by the high volume of street walkers moving like sharks up and down the street. I texted Mash that I thought this was a sketchy place to leave our cars before sunrise. A bum in a trench coat shuffled past my passenger side window pausing and then continuing on.

The Dean returned saying, "Real funny guys, April Fools was yesterday." I had no idea what he was talking about. Mash looked inquisitively at him as well. This went on for a while and the Dean began to get hot. "OK gimme my bottle, I left it right here!" he finally said. We didn't have his bottle. Probably shouldn't have left it sitting on the sidewalk but he had. "Dude, maybe a bum took it!" said Mash.

Then I started to put two and two together. "I saw a bum hanging out by my car, maybe it was him. He wasn't moving very fast." I looked up and saw a figure in the streetlight rounding the corner by the Bridgestone Arena about a quarter mile away. The Dean was off in full sprint and I felt obligated to follow. Ok maybe obligated is the wrong word, I was curious as to what he was going to do and I got the Dean's back.

The Dean was on him when I turned the corner, his arms outstretched, exclaiming, "Not cool man! Not cool!" The guy wore a trench coat and just stood there.  I didn't know quite what to do, I just said, "Uhh come on Matt, Let's go, umm God bless." The Dean was furious, the guy had sucked down all his hydration, eaten his gel and taken his $10 bucks stashed in his handheld pocket. He did retrieve the hand held and the bottle though. Mash and I had extra bottles and gels we shared but the little occurrence stayed with us for the first few miles.

The run itself was fairly uneventful, we got off course several times and ended up with 23 miles, but the Dean involuntarily donated to charity and one homeless man was fueled up with electrolytes, caffeine, and a ton of nutrition. Who knows maybe that was the spark he needed to get off the streets.

Land Between the Lakes 50M Race Report, 2011

It is all Yours

I’ve never considered myself as a person vulnerable to stress. In the past, I was acutely aware that although I might be involved in a situation, it was more than likely temporary. I was passing through, never took much of a vested interest in much of anything. As if on a constant holiday, always a step or two away from turning a different direction and leaving everything and everyone without care or worry. In fact, I often said, “I never miss people.” And it was true; I was more likely to care about the moment I was in than about the people who were in it. I viewed my own existence through a narrow prism of the ongoing moment. Never planning, never saving, never caring. This, however, has faded over the years, as the resilience of youth has given way to the inroads of time. I now like being comfortable, being in control, knowing what to expect - all things I would have laughed at in my youth. The “me then” would not like the “me now” and the “me now” just might have kicked the “me then’s” mushy behind, but I digress.

The stress and joy associated with becoming a sponsored athlete are two things I never thought I would have to face in life. My decision to run a marathon when most knew me as a smoker and party loving animal raised more than a few eyebrows. My decision to continue to run marathons has been met with eye rolling. My choice to jump into a 50 mile race was met with downright consternation and the fact that I have since taken to racing ultras has most sure that I have lost what small amount of good sense I had left.

My recent ambition, or should I say target, has been the Land Between the Lakes 50 miler. A 11.3 mile loop course to be repeated four times with some road miles at the beginning and end to round out an even fifty. I have gained some confidence in growing fitness coming off of my 4:04 finish in the Recover from the Holidays 50k in Huntsville Al. I call it “the jump”- a time after much training when one sees palpable results.  The 4:04 was good enough for second place and drew some attention from some reputable local companies; Swiftwick, Endurance Sports, and through Endurance, Fitness Wave. Although in truth, I most likely would still be running for “Team Stevens” if it weren’t for my training partner, Ashly Dewberry, better known as Mash. Mash is a 6” 2.5”  150 lb athlete that has been racing Ironman’s for some time. We met through a running club, Highland Rim Ultra Runners, this group of guys gets together for weekend (very) long runs, similar to most running groups. Mash and I plan to run the Tahoe Rim 100 miler in July.

The training for LBL was already planned to be intense, but in a fit of enthusiasm, I grabbed my schedule, printed so nicely in Excel and started adding miles. Instead of 5 on a Tuesdays I’d go 8m, instead of 18m on a Saturday I’d do 22 with a 4 mile 7 minute tempo sesh stuck in the middle. I added additional core and weight sessions. My plan was to, walk the tight rope, as it is called. A place where you push your systems to the limit and face the real possibility of an overtraining injury. Overall I upped my schedule by some 15% to 20% from an already tough plan.

Here we go…

I stood back from the starting line staring at the guy in charge. The pink horizon behind him diminished his features as he faded to a hat, coat and bullhorn. I listened as best I could, but my heart was pumping. I felt like a fighter jet on a runway awaiting takeoff. All this was preliminary fluff; my focus was on the main event, which was moments away.

We walked forward after the bullhorn, said something about, “freedom and living in a great country.” He stopped short of offering a prayer citing respect for everyone’s beliefs. Whatever… I prayed hard, that’s still ok, I think.

The start was beside a sailboat marina. Boats bobbed and danced in the water with masts swaying in the breeze. It was a perfect 45 degrees and the budding sun revealed blue and clear skies.

We were off with a gun start. The race was a mix of 24k/marathon/60k/50m runners so I knew there would be some rabbits in the group who would blister out too fast for my race. What I didn’t expect was Shellhammer, one particular runner I had eyed out as real competition. I wanted to go with them. I was shooting 7:40s and watching him grow ever smaller as he pulled away with a group of what I could only imagine was 24k’ers. Truth be told, he and Gingrich (Badwater Champ) were both up in that rabbit fast group. It would be the last I would see of them for a good long time. With a fast pace, a small group drove into the turn and into the woods. The packed dirt single track wove beside the water. The path offered good footing and rolled up and down only slightly through the first five miles of the trail. The first loop had a theme for me, “Like It Never Happened.” I told myself over and over again. That was what the loop had to feel like. Like it never happened, I milked my bottle of Infinit (a new sports mix loaded with good stuff) and refilled at the 6.5 mile aid station with whatever I could get quickly. The foam in the bottle confused the aid station volunteers and I had to keep watch that they filled the bottle to the brim.

Then on to the three sisters. Thusly named as the only true hilly part of the Canal Loop, three noticeable climbs that required attention. One came in two parts, the second had a switchback and the third led to a microwave tower. Once you made it to the tower, it was a rolling fast and furious two or so miles to the finish of the loop.

loop 1

Lap 2 started at a little over 13 miles. I grabbed my second bottle of Infinit out of my drop box to which I had taped a honey waffle stinger and two gels. My plan was to use the flat and non-technical first mile or two to eat, gel, gather myself together for the coming sections. Maintaining my goal pace: 8s to 8:30s felt easy even while I fiddled with my pockets and worked to open the packets. Lap two was to be, “Nice and Easy.” I utilized some Qi Gong breathing techniques and continued to focus on my form working to remain as efficient as possible.

The hills named the three sisters greeted me as before. I decided to create a cartoon visualization of them. I imagined them as three plump debutantes with heavy makeup that I was paying a visit to in their parlor. With each one I would sit and converse and then each would pop like an over inflated, pastel balloon as I crested the hill. I made a conversation out of the climbs.

Finishing loop two, I was glad to get into loop three, which would be my “Work Loop”. I added a bit to this. “Our family is built on work,” I thought. Time to work. I grabbed my next bottle of Infinit at the drop station, and ripped off the fig newtons and gels I had taped to the bottle. I was glad to allow myself to feel the strain of the miles as we were now into the mid 20s. A long way from 50 but making good progress, feeling strong and on pace. I wanted each loop to be between 1:30 and 1:35 and I was right on target to meet my goal of a sub seven hour.

My father had given me a Jeremy Riddle album to put on my ipod. The message of faith and Christ’s love buried itself deep in my soul. I ran alone, only passing people who were now walking or shuffling along. I thought about my father and his father and his father and all the love and sacrifice and hard work that had been poured into our family.

I had been saying, “This is my day, this is my time.” But in this moment I gave it over. It was and is all His. There is nothing with out Him for me. So it is all yours, Lord Jesus.

I worked the hills and flew down the backside of the tower feeling strong and making plans for loop four. Julia had planned to be there for the start of my last loop. I saw her taking pictures and then I ran right by her. I was annoyed because I thought she didn’t have my bottle, a nutritional strain-related symptom I suffer late in some races. I get annoyed by just about anything if my levels are off. Turns out that she had it at my box a few steps beyond her and off I went.

where's my bottle?

I gnawed on a fig newton, popped Aleve and Tums and Endurolites. My plan for the fourth loop was to replenish for the first three miles and prep for a final push. Once I passed the first aid station, I added the loop’s theme, “Drop the Hammer”. I focused on my form and leg turnover. It is so easy heading into the last 10 miles to let one’s pace drift off to a sluggish trot. The autonomic function of the brain wants to click in and zombie running- thoughtless travel can take hold. I fought to maintain focus, wooping it up as I passed a girl wearing a furry mouse hat. It was the only costume I had seen all day- kind of refreshing actually. Races have become so gimmicky- everybody juggles, wears hotdog costumes and gets matching shirts. What about the pure race? Isn’t that enough?

I bore down into the three sisters and then used the downhills to make up my slowed climbing pace. Then I saw a tall bald headed runner who was super fit up ahead. He was an ultra, on a switch back. He looked back over his shoulder and saw me. He let out a loud groan followed by several curses. I maintained my focus and pace and as I neared, I made a decisive pass, mumbling, “Good job.” He slowed to a walk and as he moved to the right, he caught his foot in the loose scree lurching forward cursing again. I was by him, he looked cooked, but a guy like that can come to life at any second. I didn’t even look at his bib to see if he was in the same race. I just silently increased my pace and flew down the backside of the sister hills.

I exited the woods and was told I was 3^rd. After a 1.2 mile out and back I was heading home and had no one on my tail. I gobbled more Endurolites as my legs threatened to seize up. The second pill lodged itself sideways in my throat on its descent causing me to gag, convulse and launch the pill into the air; at least I got one down. Seeing Julia lifted my spirits as I dropped my pace below 8. I was going to be close to my goal of a sub 7 hr 50 miler but as I began my way over a long bridge and was met with a strong headwind, I had fairly cashed it in. Two women up ahead looked over their shoulders. One fell back as I passed and the other jumped up with me, “Hey you’re a 50 she said. Are you winning?” she asked. I said, “No, I’m third and super happy to be here.” She said, “Oh man, how you doing.” I paused, “I’m struggling.” “Want me to pace you in?” “Yes,” I said without giving it much thought. She jumped in front of me and accelerated. I forced myself to follow, now, just looking at her heels. “How ya doin?” she asked. I said, “I’m hanging on.” That was the truth. We were running low 7’s uphill. She said, “When we crest this hill, you go all out. You turn right and it’s a quarter mile downhill to the finish.

2 miles to go

My name’s Gracie.” she told me. I said, “This is sweet. I might break 7 hrs.” She said “Oh yeah, you will.”

As we came near the top of the hill, I could hold back no longer. I pulled out beside her and she shouted GO, GO, GO!!! With a pure burst of adrenaline I crested the hill striding out long pumping my arms hard. I shouted and yelled now I was at full sprint. I could hear her yelling and urging me on. The finish was in sight. I threw my belt off. I needed to be light. I could feel everything rising in my body. My head was swimming and I could feel myself shouting a guttural sound. I looked up at the clock as it came into focus it read 6:58 I poured into the bottom of the hill, wide-eyed and into the chute. I was done, 6:58:47 and a 3^rd place over all.

finish

l to r: Jadyn (3rd), Zach (1st) CR, Troy (2nd)

post race with Julia (24k finisher + crew!)
in our matching shirts,
where's the buffet?