2014 Paris Mountain 16k Trail Race Report

Greenville Track Club (and John Lehman) hosted this event again on November 1st, 2014, but this was my first time running it as a 16k since it changed from a 15k (by adding switchbacks down Sulphur Springs). It was 3 weeks after The Bourbon Chase relay, but I had put in some good miles and I wasn't looking to do too much with this race. The 15k I ran in May 2010 in 1:46, a week Before my 1st 50k at Chattooga,
I showed up early and helped set up the start/finish line and helped with registration until only about 10 minutes before the start. That made me a little rushed as I got to the start line, but did warm me up a bit after being cold in the 34° temps standing still for an hour. There were snow showers overnight  and some wind, but the trail was a bit wet but clear.  
So - we started off, I laid back just a bit as we went down the road, letting others go ahead and got comfortably behind a group on the trail. Not alot of room to pass of course, but I wasn't in any hurry. I was cautious not to push too hard, but still sped up and passed a few. That is, until we got to the steep section of Sulphur Springs. I knew the 'train' would go slowly, they'd run, then have to stop and wait/walk. I planned it well and walked so much of that section, even well before it got really steep. I knew with my walking speed, i would catch them soon enough, so I'd let them get a good bit ahead and sure enough, I'd catch them as they got bunched up. My heart-rate never went up, so at the top, I was good to go. Cruised up Firetower and then pushed a good bit going down to the lake. There was one point where a chunk of ice fell off a tree and almost got me. That would have hurt, but luckily I didn't have any trouble.
I did fade some after the downhill on Sulphur Springs, but picked it up more toward the end of Mountain Creek. I knew my times were decent on each section (except the downhill, which I hadn't run that much), and it helped that I mostly followed someone the whole way. A female was just ahead of me most of the race, just out of reach, but close enough to 'chase'. I ended up beating my 15k time by 10 minutes, in 1:36:09! A very satisfying result!

Gotta be the shoes! (or is it the training?!)

So it looks like I'll only be posting every 2 weeks or so these days...blogging takes a back seat to most things. Hope my few readers don't mind! Sadly - Not much is being missed other than just running. Still no races. Getting a bit antsy and halfway wish I was running SweetH2O on the 21st.
Training is going well. (Is it "training" if I am not scheduled for a race?). How well?

In my 6th week of between 36-43 miles/wk - averaging just over 39 mi/wk. My typical is more towards 33mi/wk going into this.. I have done 39 a week before, for 3 weeks, as I was training for Chicago Marathon and my running was going particularly well. I was running a bit faster then, but I'm getting that back too.
Speedwork, temp runs and 2 hill sessions seem to be working. Last 4 long runs have been 17,18,13&18. If I do 20 this weekend (may do more, we'll see), that'll make 46 for the week - before playing golf Sunday.
Today after work - went out to Paris Mountain. Only been there once this year, back in January. I recently bought some Brooks Cascadias and have worn them once for a 6 miles at Lake Conestee before today. Man they feel light compared to my Asics 2160 trails shoes!!
I ran the upper loop and then came down and ran the 7k course (trails only, leaving out the road portion). Legs felt very strong for most of the 1st part and my time really showed that. I've run that loop in just under 57 minutes just a few times. Today's loop: 51:43. Whew! Wasn't even spent as I went down and ran the lower loop in my fastest time too: ~37.
Shoes or training?

Either way - I'll take it!

I need to sign up for something...Black Mountain 12hr is about to be mine!

More trails!

After a decent week with some more speedwork - I've reverted back to the Beginning of a 16-week training plan instead of jumping right into the last 8 weeks of marathon training speedwork sessions) - I was back at Paris Mountain for another ~15 miles. I was happy the temps were better and the sun stayed away, so I was much more comfortable. Loop 1 (with the extra lap around the north lake) was completed in about 57 minutes. Pretty standard for me these days and I felt I took it pretty easy. 1:17 break to refill my handheld and I was back at it. Wasn't as "easy", but no pains at all. I did stop and watch two very large turkey buzzards perched on a branch while on the Kanuga Trail. I had to dodge a few more bikes this loop as it was Sunday (mountain bikes are not allowed on the trails on Saturday's). Didn't seem like it - but a minute slowed on each section equalled a 1:05 loop.
It's the day after and my I could surprisingly feel my legs. It's been awhile. Not terribly sore, but I could tell I ran yesterday. Next weekend's plan: 12 on Saturday; 18 on Sunday. That will be tough. I am working out of town this week (outside Philly), so having to get my runs in around the hotel. Will Not run on the treadmill here! I had wanted to get together with some other Ultra friends and do ~50k from Bad Creek to Oconee State Park (on the Foothills Trail), but I just don't have the time. Being away from my family all week (and a rescheduled dinner Sat night) won't work. They are a great group of people - would've been such fun!!
On another note...
My size 12 ASICS 2150T trail shoes seem to be no better or no worse than the size 11.5. No info on toenails as that issue only appeared after a 32 mile run. I bring this up because I finally lost a toenail from the Harbison 50k. My little toe - and the new nail is already completely in. Not a big deal - and I have two others that are still hanging on!

Taking a Break and Paris Mountain Road training

After a skipped long run last weekend while at Kiawah Island - my return to running has gone well. I did get in a 6 miler and a 9 miler while I was there - the first in the 2pm heat and the other in the 7am heat/humidity. Both ended with a dip in the cooler swimming pool at the house. The little break (no 20 miler as scheduled)must have helped because I did my planned speedwork the day after I returned (and the day after my 9 miler) and I met my prescribed times. Quite shocking to me actually. 6 x 800's at 3:34 after a 2mi warmup. That was Thursday and I followed that up with some smaller hills Friday for 4 more miles. Saturday was grass day (call it more hill-work). Today I had 13 on the schedule. Since it was one of my shorter "long" runs, I decided to do some more hill training for the Blue Ridge Relay coming up in 3 short weeks (and the RiverBound Trail Half the following weekend).
Why do I need to train for that/those? Take a look at the Blue Ridge Relay elevation charts:

Leg 12

Leg 24

Leg 36 (Final Leg into downtown Asheville)

Those are my 3 legs. Not nearly as bad as last year. Have a couple more miles this year, but last year had Serious hills. More elevation climb than anyone else in the relay (aside from possible the Mtn Goat Leg runner).

2009 - Leg 11

2009 - Leg 23

2009 - Leg 35, yes it was that bad. 

I ran over Paris Mountain last year (25min up the steep/Furman side, 38min down the backside to CVS) after running ~6 miles, but that didn't seem to do a whole lot to prepare me. As I am slower this year, I need more. I decided to run from CVS at Altamont/State Park Road up the ~3.5 miles to the top of Paris Mtn, go down the ~2.5 mile backside to Old Buncombe, towards Furman University. Then turn around and go back to CVS. 12 miles total. Walked in spots on the first climb (are there really 20% grades?), but made decent time and peaked in 39 minutes. Steep back down in 17 minutes. I had to walk plenty going back up the toughest section, but I was fine with only taking 30 minutes for that part. More (mostly) downhill to finish in 33 minutes for a grand total of 2 hours even! ~750 ft of climb and ~750 of descent each way, give or take.
Feel pretty good about it. Legs need more strength for those hills - so I can actually Run up them), but maybe that will come with time. 31 miles last week. 12 x 400's this week plus an 18 mile long run over Labor Day Weekend.

Needing a break?

I got my 2 hour run in last weekend at Paris Mountain - just an added benefit of having the in-laws in town! It went rather well - two loops around the upper lake, 2nd one only about 4 minutes slower than the first. I thought I was taking it a bit easy on the first loop, but after comparing my times to previous trips out there - it was pretty much the same. My trail running shoes (Asics 2120T; yes, three versions ago) now have about 450 miles on them and are definitely showing some serious wear. As a late birthday present - I went ahead and bought some Asics 2150T's online! Got them this week and am looking forward to trying them out. This week's runs went fine, but my left foot/toe joint is starting to bother me again, so I am considering taking off 2 full weeks. With Marathon Training set to begin just after that - it seems like I might as well do that now while I can afford to. I can still cross-train. The question is - do I do my planned 16 miles this Sunday (up at Dupont State Forest while my friend mountain bikes) or start my hiatus now? I'd love to get the mileage in, but I can get back to running sooner if I start now. I just hate Not running!
The River Bound 15k is in 2 weeks, so I could get started back up then. It's always easier running on trails coming off a break (I can make running on trails be a positive in ANY situation!). I could even start some weight training these 2 weeks...
I think I've officially called off the Triple Lakes Trail Marathon or 40miler. I have to finish Marine Corps this year - 10 years after I 1st registered for it and couldn't go due a hamstring injury (and serious lack of training, or knowing what I was getting in to!). Just don;t see myself recovering well enough to do it 3 weeks later. I will continue to put it on my calendar for next year, and maybe it will work out. (The Frosty 50k up in Winston-Salem in early January is looking  better all the time though!)
Some non-running notes: Been loving the World Cup as it's going on right now in South Africa - brings back wonderful memories of my 1994 trips to Orlando (5 games) and Dallas for the Brazil-Netherlands Qtrfinal match. Tomorrow starts another excellent event - the Tour de France. It's easy to want to follow it, especially with George Hincapie calling Greenville his hometown!

Xterra Paris Mountain 15k Race Report

Humid and about 66° to start, 170+ runners lined up at Paris Mountain State Park for one the Greenville Track Club's trail races. There is also a 7k and an 11k. This is the only one that gets to the top of the mountain and has a section that most people just walk up - me included of course!
Six of my relay teammates were there, and I ended up running the whole thing with (right behind) Alex. It spread out a bit more this time so that was nice. A heavy rain last night made the beginning part of the single track trails wet in spots, but the upper side was completely dry.
I gave a pretty even effort the whole race, never really exerting myself, but it does amaze me how quickly your heart rate can jump with going up the mountain. Had some aches come and go - left hamstring/groin, right hamstring. Right toe felt ok after an up and down week with it. The parts of the trail I typically run, I went at about the same pace, so that worked out well.
Section one - Road section to spread the field out some, then the gently rolling trails of Mountain Creek before hopping on the beginning of Sulphur Springs. Could run this over and over!
Section two - Up the mountain. Yuck. How do people run up this?!?
Section three - Off Sulphur Springs, to Firetower, onto Kanuga to North Lake. After trekking up Firetower, it's all downhill to the North Lake. Can really open it up here if you want. Fun undulating sections and you can make up some time here after a ridiculously slow pace up the mountain.
Section four - North Lake loop. All runable around the lake. Wish it was a bigger lake to spend more time there with the calm waters.
Section five - Pipsissewa and Brissy to the upper parking lot. Mostly uphill, but only somewhat moderate. Not terribly long though, just something to get thru.
Section six - Back on Sulphur Springs, and after a very short uphill (the last one on this course), you're on the steep downhill section. You better have quick feet and watch every step on this very steep descent.
Section seven - the return - still on Sulphur Springs before running into Mountain Creek and the return back to the finish.
We finished in 1:46 and some change and I must say I am pleased as I wasn't racing this at all. Felt better than I expected I would too given the last week (Traveled for work, ran once in a sauna-like exercise room, had heavy legs for my other 4 miler. Then the lingering toe-thing.). Did I have it in me to do that distance another 2.5 times? I'd like to think so, and next Saturday I better be thinking I can as the Chattooga 50 is a week from tomorrow.
Good seeing the gang - Kathrin, Terry, Alex, Dave, and Chris!

4 PR's in 6 weeks - what gives?? Choosing a shorter race.

Paris Mtn 5k. 7th time I've run this (I missed 2004 when I did No races!). Fastest was my 1st (fastest 5k ever until Oct 2008). After the Spinx 5k and NYC - I haven't been doing too much training at all, so another PR was quite a surprise. (Still have the heel thing, but put in a heel insert earlier this week, and that helps, I'd say it's at 80%). 22:27, so another 13 second drop. Won't have that at Greenville News next month! Nice cool weather (~35deg and sunny). I've always felt uncomfortable not running the longer of the races when there are multiple events on the same day. If there's a 5k and a 10k - I feel like I should do the longer one. As I've never done the 20k - it had always bothered (May be a strong word - but just seemed something was missing) me seeing other people running it as I drive home having done the shorter 5k. Today was different though. Having ran up the mountain 2 weeks ago - and knowing that I Could have done that race today, plus being smart for once and Not running one that I maybe shouldn't - I felt good about choosing to do the shorter race. I'm always for cheering on runners - it amazes me how many people are at the finish line standing there quietly until they see the one person they know - then they cheer. Too bad they can't cheer a little for the other people - it certainly puts extra spring into their steps! I'm off subject - and I have my baby here - so I'm off a few days! It Does feel good to run on the weekend again! Don't want another break for a while!

heel issue, shopping

So I am having a left heel issue. It is actually more on the outside of the side of the heel. Not sure if I hit it on something, it was aggravated by poor mechanics up (or down) Paris Mountain or what. I did run 4 miles on Mon and Wed with no apparant issues - this kind of crept up on me Wed sometime. Anyone know what a heel spur is or feels like?
Anyway - My Paris Mtn run is in jeopardy I guess. I should rest a few days and see how it goes. Didn't even want to ride the stationary bike today even thought that probably would have been fine.
So - on to more exciting things - shopping! Well, shopping for running stuff. Another week or two should bring some new Asics 2130's (same model I am currently wearing, hopefully on sale), another pair of Race Ready shorts, and maybe a second pair of running tights. Is there a manlier name for them? Compression pants? Anyone?