"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