2013 Year in Review

"People who succeed have momentum. The more they succeed, the more they want to succeed, and the more they find a way to succeed." - Tony Robbins

What a year 2013 has been.  It started off with a 2^nd place finish at a cold and muddy 50k in February.  Then in March I had my first win in an ultra at the Oak Mountain 50k.  After that my wife and I decided to move from Nashville, TN to Charleston, SC.  My running slacked for the next few months until we moved in May but I regained the motivation to start logging miles again after the move. 

I have run this bridge many times since moving to Charleston

I quickly realized that running in Charleston is completely different than running in Nashville.  There are very few trails and zero hills other than a bridge in Mount Pleasant leading to downtown.  A lot of the runners here seem to care more about 5k and 10k times rather than 50 mile or 100 mile times but this has benefitted me greatly.  I have joined several running groups, and I run a lot more track workouts now.  My speed has increased, and I have kept the fitness needed to be successful in ultra running. 

I took another win at the Cremator 50 Mile Ultra in July.  It was hot and I did not eat nearly enough calories but managed to build up a big lead and hung on for dear life in the last 12 miles.  The Cremator helped me take a major step forward in my running because it was in that race that I realized I need to take in a lot more calories and stay hydrated in order to finish strong in my races.  I know this should be common sense but it is easier said than done. 

I tested out my new found epiphany at the Long Cane 50k.  Even though I started off with plans of running the 55 mile option I had to drop down to the 50k due to a knee injury.  I felt great taking gels every 20-30 minutes. Even after 5 hours of running I felt like I could have kept going, aside from my knee issue.  The big test was the last weekend of September at the North Face Endurance Challenge in Atlanta.  I took one hour off of my previous years’ time and finished in 3^rd.  I was in the lead through mile 44 but ended up losing it to two great runners.  I took 20 gels in the span of 8 hours and it kept my energy high.  I lost, not because of my nutrition, but because of my fitness.  I finished off the year with a win and course record at Mad Marsh 50k.

Thinking back to the beginning of 2013, I never imagined it would turn out to be such a great year. I had planned some big goals for myself and ended up surpassing all of them. Looking forward to 2014 I am very excited about what lies ahead.  Lowcountry Ultras is starting a points system for their races and at the end of all 5 races whoever has the least amount of points (points are given cross country style; i.e. 1^st = 1 point, 5^th = 5 points….you get the idea) wins the series.  The winner will get some swag plus entry into all 2015 races.  The races include Delirium 24hr, Bad Marsh 50k, Cremator 50 Miler with the option to run the Double Cremator, Homestead 10x5k and finally the Mad Marsh 50k.  I have all 5 races on my schedule for 2014 as I have every intention of winning the series.  If you think you have what it takes, check out their website and come out and challenge me. 

Also on the schedule for the first weekend of October is the Grindstone 100 in Swoope, Va.  This race has a measly 23,300 feet of climbing and 23,300 feet of descending on some of the most technical trails in the nation.  I get goose bumps just thinking about it.  Here is a description of the race on their website: “Grit, endurance, temporary loss of sanity.  You might need all of these if you want to attempt Grindstone.  If you want to finish, well, just keep in mind this is, without a doubt, the hardest 100 miler east of the 100^th meridian.” I have read race reports from all levels of runners, and they have all said this is one of the most difficult races they have ever attempted.

Other than the races I mentioned, I would love to add 1-2 more races to my schedule. Right now I am thinking I would like to add a 50 or 100 mile race in the spring on the East Coast - so if you know of a good one, please let me know. 

Thanks for reading all about my adventures in running the ultra mile. If any of you are ever in the Charleston area, I encourage you to reach out to me so we can go for a run. There’s no better way to explore a new city than through running – trust me.

Black Warrior 50K Race Report

"If you can't win, make the fellow in front of you break the record." - unknown

Let me start off by saying this quote is only partially true because the fellow in front of me did break the course record but it had little to do with me pushing him and more to do with the fact that he was running on a whole different level during this race. As we were running the first few miles, one 25k participant told me that it was going to be a slow race due to the wet and muddy conditions.  So congratulations, Lee, on proving him wrong and setting a new course record. (Side note: If you live in the Nashville area - be sure to check out Lee's running store called the Nashville Running Company!)

The Black Warrior takes place in the Bankhead National Forrest just outside of Moulton, Al. The race was only a 2 1/2 hour drive from Nashville,  so my wife and I decided to head down the morning of the race.  When we arrived I picked up my race number and did a quick warm up. The start of the race is on a bridge about .3 miles from the finish so I headed over there and ran the first few hundred yards past the start to see what kind of hill we had to run up at the beginning.  I did not know anything about this course other than the first 2.5 miles were up hill and the rest of the race was on a single track.

Just before the start

At approximately 8:00 a.m. 150 people set off in a brisk 34 degrees up the dirt road towards the muddy single track.  Both the 25k and 50k racers started at the same time, and considering I did not know who was in what race, I set off at my own pace.  From the start I was running up front with Lee Wilson and a 25k racer.  The first 2.5 miles were advertised as being up hill but after about 1.5 miles the road started to level out.  As the three of us turned onto the single track, I looked back and realized that we had a  good gap on the rest of the racers.  I was immediately greeted with what would become the theme of the day... MUD.  I knew since the course took place on a horse trail that it would be muddy but I did not realize it would be this bad.  We were going under fallen trees, over fallen trees and through mud pits that were 20+ ft in length but this is what trail running is all about.

After about 6 miles Lee took the lead and I decided to let him go in hopes of catching him later.  The 25k race split off from the 50k at the 8 mile mark so I was left running by myself. We had a couple of creek crossings that washed the mud off of our shoes but then we were immediately running through mud again.  I was feeling good and hoping to keep Lee within striking distance.  As I came up to the 12.5 mile aid station where my wife was waiting, I was informed that Lee had already put 5 minutes on me.  I refilled my bottle and grabbed some fruit and headed back to the trail.

The entire course consisted of rolling hills that were all runnable.  All in all there was about 3,600 ft of climbing and if it was not for the wet, muddy conditions, I believe someone could easily break 3:30.  Everything was going well and I thought I was keeping Lee within striking distance but I could not have been more wrong.  As I came up to the 17 mile aid station they told me he was 9 minutes up.  I still had hope but it was slipping quickly.  Only 2 miles later, I came to the deepest creek crossing where they told me I was 13 minutes back.  At this point he was putting time on me quickly and I knew I would not catch him.  My mindset changed from winning to holding on to 2nd.  The mud pits were taking an effect on me both physically and mentally.  I was hurting and not in a good place.  I was growing more and more frustrated with the mud and actually cursing it every time I saw another pit.  I knew the 24 mile aid station was coming up and wanted to get to it so I could refill my bottle and get some calories in me.  As I came into the aid station I was surprised to see 2:53 on the clock.  That meant I had 67 minutes to go the last 7 miles to break 4 hrs.  I left the aid station in high spirits.

Mile 19

I was running down the hill and doing the math in my head.  However as I came up to another a creek crossing I saw a sign pointing me in the direction I needed to go and that's when I saw it - 50K Race 24 mile mark.  I had the wrong mileage at the last aid station.  This deflated me and really sent me on a downward spiral.  I had checked out of this race mentally and was ready for the finish.  I was running but at a slow pace, and I kept looking behind me expecting to see another racer.  Since I did not know the course I was not sure where the last aid station was.  As I made turns I would look up hoping to see the tent but I never did so I would look back down and see more mud.  Finally after what seemed liked forever I looked up and saw the white tent.  That signified the last aid station and a down hill dirt road without mud all the way to the finish.  I made a quick stop at the aid station and started running because I knew someone was coming.  I only had about 2.8 miles to the finish and wanted to hold on to 2nd place.

Final few strides before the finish

I got to the steep down hill and took one last glance behind me only to see nothing.  I picked up the pace and crossed over the start line.  After about 200 yards past the bridge I could see the final turn which led to the finish line and that is when I heard it, loud cheering behind me.  I picked up the pace to ensure he wouldn't catch me and crossed the finish in 4:16:20. Christopher Borden crossed the finish just 48 seconds later... talking about a close one.

This was definitely an up and down race for me.  I had some good moments and some bad.  I did not finish in the time that I was hoping for but I think the trail conditions had a lot to do with it.  This was only my 4th ultramarathon and there is a lot I still need to learn.  I feel that with every race I run, I learn something new.

One thing I learned from this race, was to be the one who chooses the music we listen to before my race. Against my better judgement, I let my wife choose the music during our car ride to the race. One of the songs she played was a Taylor Swift song that I later learned is called "I Knew You Were Trouble." During a majority of my race, I had this song stuck in my head. Unfortunately (or fortunately, depending on which way you look at it) I only knew one line of this song. I have to admit that it was a first (and hopefully last) for me.

Once again thanks to my beautiful wife who stood in cold weather at the aid stations to crew and cheer me on.  I couldn't ask for a more supportive woman to call my wife - even if she does have terrible taste in music.

Two Week Recap

"Some people train knowing they're not working as hard as other people.  I can't fathom how they think." - Alberto Salazar

January 14-20

Monday - 8 mile tempo - 54:08.  This was suppose to be my 10 mile tempo run but due to rain/sleet I had to cut it short.  This was a great run not only because of the 6:46 per mile pace but also because I sucked it up and ran in terrible conditions.

Tuesday - 5 miles - 36:42.  Weather was even worse on Tuesday than it was on Monday so unfortunately this 5 miles was on the treadmill.  I vowed after this run that unless there is a hurricane or tornado I am running outside... no matter what.  

Wednesday - 7 miles.  An easy 7 mile run which I used as a recovery run since the previous 2 days were run at a fast pace.

Thursday - 5 mile tempo - 33:15.  I wanted to see what my legs could do.  This was not an all out run but it was done at a pretty quick pace.

Friday - 7 miles - 7.5 miles - 53:30.  I wanted this to be an easy slow run to get ready for my long run on Saturday; however legs felt pretty good so I wanted to push the pace in the second half of the run.  

Saturday - 25 miles -  Red, White and Blue trail x 2 at Percy Warner Park plus a lap around the cross country field.  This is a great trail that is very challenging and has roughly 3000 ft of climbing per loop.  All of the climbs are short, steep and runnable, but they will test your ability.  I ran the first 12 miles with Matt Hawkins who is running Western States this year.  We started around 5am so most of the first lap was done in the dark.  It is always good getting out and running with people as it makes the miles go by a little quicker.  The second loop was mentally challenging as I had already been to my car to refuel.  I was tempted to call it a day but I am glad I went out for another loop.  All in all, I had a great 25 miler that really tested my endurance.
  
Sunday  - 5 miles- An easy 5 mile recovery run. I wanted to run twice but life threw a curveball at me that didn't allow for that.  The first thing I woke up to on Sunday was my computer's hard drive crashing.  The rest of the day was spent working on that.  Luckily my wife forced me to go out for a run, otherwise I might have logged a goose egg on my training log for the day.

Total - 62.5

All in all this was a solid week of running.  I missed 1 workout and that is why the mileage was so low but outside of that I was pleased with all of my runs.

January 21 - 27

Monday - 8 mile tempo - 56:20.  

Tuesday - 9.5 miles. Easy

Wednesday - 5 miles. Easy

Thursday - 5 miles.  Easy

Friday - 0 miles - My streak of running at least 5 miles per day ended as I ate a bad piece of fruit and spent the afternoon sick on the couch. 

Saturday - 27.5 miles - 3:24:33.  As disappointed as I was that I missed a day of running, I realize now that it was probably for the best after this run.  This was suppose to be a long run at an 8 min per mile pace all on road; however sometimes you just have to say to hell with it and run based on how you feel.  I ran the first 13.1 miles in 1:40:45.  I was feeling good and out of no where I decided to push the pace.  I ran the second 13.1 in 1:33:40.  I was extremely happy with this run, and I hope my first race goes this well.

Sunday - 15 miles - 1:55:15.  I was unsure how my legs were going to feel after putting in that effort yesterday. My legs were a little sore in the beginning, but after a few miles they came back to me.   

Total - 70 miles

I had a good 2 weeks of running even though I missed a run each week.  My fitness is almost where I want it to be going into the Black Warrior 50k in 3 weeks.  I have 2 more weeks before my taper, and my goal for each of these weeks will be to run more than the week before. 

Black Warrior 50K Training

"Success doesn't come to you, you go to it." - Marva Collins

If I have any chance of being successful in running this year, then I am going to have to put in a lot of work (no brainer, right?!) In the past two weeks, I have focused on taking my fitness to the next level.  I have logged more than 140 miles of running in the past two weeks, and I feel great! This week I will begin training for my first race of the year - the Black Warrior 50K on February 16th.

There are five weeks until the race, which means I have four weeks of intense training to endure.  To achieve my goal of completing this race in less than 4 hours, I will be concentrating on keeping my mileage up and increasing my speed.  From here on out my training each week will consist of:

- a minimum of 7 runs 

- one 10 mile tempo run

- one track work out

- one run of at least 25 miles

I have the goal, I have the training schedule and I have the determination. Now let's see what I can do with it all!

Happy Running!