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!

Previous 2 weeks (Since Relay): One week off and one Big week!

One Week Off:
After the relay - I went to Florida for a few days visiting family and logged a total of 5.5 miles in one run (on a 68° 5am morning run). One run in 6 days - yep, that's right. Motivation waned, had a sore ankle/shin and the heat/humidity of central Florida helped me decide to take it easy. Driving ~11 hours back was not sop fun either. But I was home for that Friday where I relaxed, unpacked and thought I'd try to make up some miles that weekend and I think I did ok. Sat: 10.2 miles, followed by cutting our grass (just think Hill Workout), then 3 hours walking around at a local downtown street event (Artisphere). Sun: Another 16.2 miles - so I still ended up with almost 32 miles for the week. Only note for Sunday is running with other people makes it so much easier. Ran 2-3 miles with 2 women and it seemed to go by quickly and easily.
One Big Week:
After my normal Monday yoga session - Tuesday logged 7.7 miles and felt good. Legs seemed somewhat fresh. Missed that! Wednesday, planned another 7.7, but added a bit more and stopped at 8.5. Still a bit fresh and my fastest mile was again my last one. Both days ran a steady pace, slightly slower on Wed. Rested Thursday. Friday, ran 10.2 miles before work (as I always do). Sleep was difficult this week as my 18 month old would frequently wake up at 1am, or 3am, or 4am (on my rest day) and be up for an hour or 3. There were at least three straight days of waking up at 4am or earlier. That run was fine though, not so much energy, but it was a hot and humid 68° again. The following day was Saturday. In order to not miss as much of the day with my family, I woke at 4:30am again. I was out running at 5:45am and ran on the road around Oak Grove. It was 70° and to mimic the Chattooga River race, I ran with just a water bottle the first 7 miles (what I think I'll do on race morning for the first out and back section), then put on my camelbak. I decided to go with my smallest one with a 2L bladder and that seemed to work well. Packed a bagel and some Gu, plus a power bar and got 5 more miles in before it was time to head over to Paris Mtn State Park. It opens at 8am and I was meeting
Kathrin and Terry (2 Relay teammates) to run the Greenville Track Club's Xterra 15k Trail course. We are doing that race in 2 weeks and decided we needed to run the course at least once. Did ok on the flat section, but had some difficulty with the steepest section. Kathrin wasn't feeling her best, so she cut it short once we made it to the top. The next section I am very familiar with and we cruised until we went around the upper lake and headed back in. I needed to walk quite a bit as my legs were heavy and had little energy. Couldn't get cool either - by that I mean not just back to normal Hot. I did better coming back into the upper parking lot and took it easy on the Steep downhill before doing so-so on the flat section to finish up. Just under 2 hours for those 9.3 miles, but with the heat and already having gone 12 miles - doing 12+ minute miles on trails at mile 21 for the day I'll take. I was tempted to walk an extra 2.4 miles to break 50 for the week (Mon thru Sun), but had somewhere to be. Still - 47.7 is the most I've ever done. That was actually in 5 days too. I can always look at my 7 day stretch where I ran 63.9 miles. Who knew I could do that?! (Looking back, I had done 62 once before, and nothing else over 49 I think). I still find it hard to fathom being on my feet, moving forward for (hopefully, Less than) 8 hours while I do this 50k. I know my training has been lacking the longer hours on my feet (~5 hours), but I am going with what I've done...so -
My Taper begins! Whew.

Overuse and Photo Gripes

So my run yesterday didn't quite go as planned. I had read recently in one of my many years-worth of old Runner's World that it is ok to adjust your training plan and not force yourself to run if you are not feeling it that day. Can't do that all the time obviously, but Saturday was one of those days for me.
In order to get back home and spend more time with my family, before my planned run at Paris Mtn State Park (opens at 8am), I decided I'd run a few miles before that at my usual weekday spot (Oak Grove Lake). Also decided I'd wear my Camelbak with 3L of water in it as that is likely what I'll wear during the Chattooga 50k. The 3 miles were fine, not great, but it's taking me 6 miles or so to start feeling good on runs anyway. Drove on over to Paris Mtn where it turned out a Triathlon was going on (were just starting the swim as I drove to the upper parking lot, saw the runners come up the Mtn as I left...that is a TOUGH climb!).
So - ran my usual lake loop - Brissy Ridge to Kanuga to the North Lake Loop. Didn't fall so that is a plus, and felt like I had a little energy a bit after taking my Gu, but wasn't really into it that day. Was a little warm - nothing like early June. My left upper calf had some soreness as it had earlier in the week. Before I even finished my lake loop to Pipsissewa (it's only 60% of the full lake loop), I had an inkling to cut my run short to one loop. Not a big deal to run 35 miles this week instead of 42, but I wanted 35. To get that, I ran a Full lake loop on top of my usual. It's a bit different than the rest on that 4 minute section - narrower trail for one thing. A little more up and down, Rhododendrons galore (not just the name of the campsite there). The extra 1.6 miles were a nice addition. I eventually took my turn on Pipsissewa (will have to find out the history behind that name someday) and headed back to Brissy Ridge. As I approached the Kanuga turn off, I contemplated turning there and heading back to the lake. I quickly pushed that thought aside and decided I was going to stop back at the upper lot. Including the Oak Grove jaunt, I ended up with ~10.2 miles and got my 35 for the week.
I really do need some more 40+ weeks. Planning on 24 (or at least 4 hours) next Saturday one way or another. June 6th will be here before I know it.
So now my gripe...
Photos. I like them. I like taking them and looking at them. Many events these days have photographers on site (at numerous locations even) taking pictures. It's very nice to have some action shots of yourself taken during events. The longer or more adventurous events make the photos even better, or at least more desirable.
I finally got around today to looking at the photos for the Morris Broadband Dupont Trail Half Marathon. I saw the photographer on the course and knew as I crossed over the bridge that he would have a good view of me. Never noticed the photos being taken as I crossed the finish line, but they had the finishing clock right there in the picture, which actually doesn't seem to happen that often. Both photos were good, I especially liked the one on the course. It was maybe 3 miles in, wasn't feeling my best, hot, and just before removing my long sleeve GTC tech shirt. It's a good side view, not a large stride as I was just starting a climb, more determined than anything. Again - I like the photos. The issue? Were my eyes closed? Do I look goofy? Neither. The $15 (+ shipping cost) for a 5x7 print. Whoa - I am wrong on that. Just looked again. $15 is for the Additional prints. The 1st one is $25. (Another $10 if I wanted a logo on it, I assume of the race). You've got to be kidding me. How did it ever get started to have the photos cost $15-25 each? If they were $5 each, would they sell so many more to make it just as worthwhile? How many people do they really expect to shell out $25 for a single photo - regardless of how good the shot is? 2%?? Not me, not for this event anyway. I have bought photos before - my 1st half, my 1st Full marathon, both 9 years ago now and I am Sure I didn't pay $25 for either of them. Maybe a couple others.
I know a photographer or two, maybe I'll ask why they are so expensive. I expect I'll hear that they have to get paid, upload them, storage/website/online shopping charges, plus make a profit. Whatever - it won't make a difference.

Paris Mtn trails

Went out to Paris Mountain for my 18 miler. It was much warmer than I was expecting (and warmer than Mauldin it seemed) but that was just fine. My plan was to go out just a bit slower than previous trail runs so my last of the three 6-mile loops was not so difficult. Beautiful day and quite a few people were out - many I saw numerous times. Still very nice views from the trail as the trees were still mostly bare on this last day of winter. Brissy Ridge heading to Kanuga is very runnable. Once on Kanuga - the first half is not completely runnable. Mostly on and off. I'd read on some ultra blog or the like that if you can't see over it - you should walk it, so I tried to do that as much as possible. Once you get halfway on that trail - exactly where the Firetower Trail enters, it is almost all runnable, mostly downhill until you hit the North Lake trail. You can get some good speed on some sections and can open it up if you feel like it. Be careful of the rocks, roots, and a little mud though. There were some campers right at the trail junction by the lake as I made my first pass. This lake trail is 95% runnable (ok - really 100%, but there was one short section I chose to walk each time in order to save some energy for later on). Took my 1st Gu 30 minutes into my run and that kept my energy up. Made the turn onto Pipsissewa and it starts out runnable, then becomes and on and off things like Kanuga and continues like that until the last 1/2 mile back to the parking lot on Brissy Ridge. 1st loop took ~58 minutes. Took my planned 3 minute break at my car for some water, emptying dirt from my shoes and just a little rest. My camelbak worked fine, but still doesn't seem to fit the best. No awkward rubbing or anything though. Headed back out feeling very good for loop 2. Took the same plan into this loop but seemed to walk a bit more than loop 1. Even so, my time was still right at 58 minutes again. Another 3 minute break (1/2 bagel, water) and back out again. Was starting to feel the energy fading and slowed down just a bit. Always in the back of my mind was how much further 31 miles was going to be. Was I going to be doing any running those last 10 miles?
Slower, but moving along, took it a bit more careful on the downhill leading to the lake loop. Just before that intersection, with the campsite just on my left, my foot hit a root or something and down I went. I must say I don't fall often, but I landed like a pro! Fell into it and rolled slightly. Other than a small scrape on my right palm and left knee, some dirt and leaves to brush off - I was fine. After a quick peek to see if the campers noticed (I don't think so), I went on my way, walking a good bit more. Stopped at one point on a bench to empty out the shoes again, but kept running where I could and finished loop three in 1:03 or so. Total time: 3 hrs 5 minutes for ~18 miles. (only 13 miles, or 2+ laps to go!). Funny thing was, had no soreness, pains or anything negative during the run really. Guess it was just a lack of energy. 2 Gu's probably wasn't enough, forgetting my power bar in the car didn't help.
Left to head up to Travelers Rest - more on that soon!

Back to Paris Mountain

Went running at Paris Mountain for the first time since October, to run the upper lake loop twice. I've been a little concerned that I haven't had a long run (over 10 miles) since my taper for Myrtle Beach (so, going back to the end of January). I wanted to get started running trails, but didn't want to overdo it. Thought 2 loops would be good, plus running down Sulphur Springs to get in a total of 13 miles. A loop consists of starting at the upper parking lot, taking Brissy Ridge (clockwise) to Kanuga, to the North Lake trail (CW) to Pipsissewa, back to Brissy, then returning the way I came on Brissy back to the parking lot.
A good number of people on the trails as I started at 10am and saw a number of them numerous times. Thoughts on the 1st loop: you sure can fly on the downhills heading to the lake on Kanuga; still some ice on the trails; trails have taken a beating from the mountain bikers riding on wet trails; this is tough - how am I going to do 31 miles on something like this? I'm assuming it will be like this - in parts anyway. I may have to go do some scouting in preparation for the Chattooga 50k. 1st loop in 57 minutes. Headed back out for loop 2. Seemed to walk a whole lot more in the first 15-20 minutes, but then caught my second wind and moved pretty well. The downhills had my hips sore heading back to the lake, but that went away soon too. Sun warmed things up and much of the ice was slowly melting. 2nd lap in 59 minutes, so not much behind my first. Didn't stop and after walking the initial climb on Sulphur Springs - ran down to the lower lot where my wife/daughter were waiting! 2hrs 10 minutes. Didn't feel too bad after all that, but a lot of work to do before I could do that loop 5 times! Aside from thinking that 50k is going to kill me - I doubt I can do it under 6hrs. Still have to see the course though.
I did hit my 30 miles for the week, including two back to back runs (6.5/5 miles & 6/13miles). Running 4 days a week went well the last 3 weeks now, but still getting into a rhythm with it.
Have Reedy River 10k next weekend...will I PR?? Come back and find out!

last 2 weeks...

Have some family in town over the Thanksgiving Day holiday, so haven't had much computer time. Last weekend's final long run was sort of successful - I completed the 19.6 mile run. Time-wise was fine, but I slowed down considerably the final 2-3 miles. I got cold, was very hungry and had zero energy. Makes me re-think my pre-race food. Usually it's just a bagel or two. During my long run today (tapering long run was only ~13 today) I tried to eat a protein bar while I ran and that seemed just fine. No hunger/energy issues, just got worn out by the hills. What hills? Paris Mountain. Decided to join in the GTC's training run for the 20k road race, so we ran the course. I'd never done that before - only the mountain and back once almost exactly a year ago, then before the Blue Ridge Relay, I did went over the mountain to CVS for the 6.5 miles (after 6 miles around the Furman lake). Still walked too much, though I got off track thru the neighborhoods (but didn't), didn't enjoy the angle of the shoulder along Poinsett Hwy, but finished in 1:50.Knew a handful of people (BRR pals Terry ran and did fine, beating me by a good 8 minutes; Kerri had just finihsed when we were starting; Kelly was up towards the front the whole way and was off running some more when I finished). Weather was fine...started about 39°, but warmed to the upper 40's. Shorts were fine. Other random notes:
Terry is doing Charlotte and drove the course recently. Not pretty. All hills up or down. I did register yesterday though. I have no real time goal. Breaking 4 hrs would be nice, but I'll take a finish, even with supposedly being in the best-shape/most-prepared ever.
Still planning on driving up that morning unless there's weather issues to deal with or Elenia really wants to see me race.
Started working in my new (unworn, but bought in Spokane back in May) 2130's, just after the 2150's came out. Dealing with a blister that consistently forms on the tip of my 2nd toe, right foot. That's a new one, but started with my previous shoes. What to do??
Speedwork last week had me doing 8x800's. Yuck. So the Yasso 800's would have me finishing a marathon in 3:26. I don't think so!! I rheard someone ask him about that at the Richmond Expo, but didn't stick around to hear the answer. I knew better for my case at least.
"See Dane Run" - another running book on my shelf I have now finished. A Good read. More soon!

Trails - Long run!

Doing the 30k last weekend on trails made me want more, so I headed out to Paris Mountain this morning for a long run. I was scheduled for 20 miles, but after browsing an old Runner's World magazine, I remembered about running for time, not distance for long runs. This takes into account terrain/hills, etc, so my new goal was to run for 3 hours. After going thru different routes, I finally settled on the following: Starting at the Upper parking lot, I'd run Brissy Ridge to Kanuga, do the North Lake Loop to Pipsissewa and return back on Brissy Ridge (the way I came). Then down Sulphur Springs, taking Mountain Creek to the office/lake, turn around, Mountain Creek back Up Sulphur Springs to the upper parking lot. Nope - not done - then do the North Lake loop again! I have that at about 18.1 miles, so close enough to the 20 I was needing.
Started at about 8am when the park officially opened and headed down Brissy Ridge. It's pretty gentle thru here and a couple of very nice spots to look out over the northeastern side of Greenville. Fog had it mostly covered this early though. The 2 mile long Kanuga trail makes it a little tough in spots, but there are some downhills to keep you moving. The North Lake is just plain nice! Nothing strenuous and the sun started to come out in places - the lake was beautiful!! Only went around to get on Pipsissewa to take me back to Brissy. Only a mile, but seems longer. Got back to my car after the 1st 6 miles in 56 minutes and refilled my water bottle, took my 1st (of 2) Gu. Time to head Down Sulphur Springs. Decided to do this section only once because it would be too dangerous with tired legs - it's steep and fast! 9 minutes to the bottom and then somewhat flat all the way to the office/lake. I have old times for some sections of the mountain - I'll have to look them up.
http://www.sctrails.net/Trails/MAPS/ParisMt%20map.html
Cutting this one short, but will finish the post soon!
(October 7)
I'm back.
The flatter section back to the start of SS was fine, but I knew the test would be once I started climbing back up. Sure enough - I walked. Quite a bit - heart rate increased to what had to have been its max (seemed ridiculously high). I eventually started running at the top and pushed to get back to my car. It was a 2hr 10min run at that point, so I knew I was going to be longer than 3 hrs as I refueled and headed back out to do the North Lake Loop. Still ran out of gas and ran that 6 miles 8 minutes slower than the first time. Still - a 3 hour and 15 minute run for me, my longest training run (and only ran longer in my 3 marathons!). I was beat afterwards, but luckily took no falls. I did leave my water bottle at the upper parking lot though - not sure where else it could have gotten to, but I haven't seen it since. Guess I'll go get a new one at Fleet Feet this week.

FIRST, Paris Mtn, BRR, Thunder Road

Much to say, so I'll get to it!
FIRST - the Run Less Run Faster book I got at the book sale for $3 motivated me to change my whole marathon training for Thunder Road December 12th. Based on my recent runs, training and races, I decided I would push myself and use the Boston Marathon qualifying plan (oh - it's for 34 year old females) to break 3:40. Yes - that would be a 21 minute PR! Ouch. I did modify it so instead of doing two twenty milers on the weekends I have my half marathons planned (Oct 31 and Nov 12), I moved them a week off, so I'll only do 4 twenty milers instead of 5. If I only run a 3:43 becasue of that, so be it!

My Thunder Road training called for 13 miles this past weekend. Some Blue Ridge Relay teammates were going to run Paris Mountain (Altamont Road), so I decided to run 6 miles before meeting them. Ran the 5k Furman Lake loop twice, then met them and started off from McAllister's Auditorium. My legs were very heavy during the 1st six miles, but I guess warmed up for the rest. started up the base of the mountain and eventually slowed waaaay down. Had only driven over once before doing so today, and ran to the top once - nonstop I might add. Go me! Not as good this time as I walked 3 times before making it to the top. This climb pretty much mimics my last leg of the BRR, so I figured the 6 miles beforehand would handicap me to some extent...the next 4+ miles downhill were fine and the days total was 2 hrs 10 minutes for ~13.5 miles.
Today was speedwork and again, I didn't do it right. My plan called for 4x800 @3:23 w/2min Rest Intervals. Last night - I wrote it down to take to the track (Mauldin Middle School, newly paved) as 4x800@ 3:32 w/2min RIs = 1:16/lap. What kind of dyslexic math is that?! I is an engineer.What I Actually ran was 6x400 @3:25 (meaning to run 3:23's). Had the BRR headlamp going so I could see my pace in the 6am darkness, also to dodge the 5 others out there. Was tough, but good to know I could manage it. PLan is for 7 miles Thursday, 5 @8:23 or so. May do a few easy ones int he morning, we'll see how I feel.

Blue Ridge Relay starts Thursday and I am very excited. Our whole team is. Emails are flying back and forth discussing who is bringing what (whiffle ball/bat, gatorade, and lights). People are trying to figure out what exactly we're doing, what is needed, etc. It's crazy, but will be a blast!
Leaving Thursday 4:30pm so we can arrive in Boone, NC (3 hours away) in time for the Clemson-Ga Tech football game (and the Pittsburgh Steelers NFL opener also). There will be beer to be had! We may be twittering...I don't know. I don't do that.

Last post before heading off to VA....Team Do Not Resuscitate!

Paris Mtn 7k Trail Run

This has been a good week running, and instead of a long run this weekend, I ran the GTC hosted Xterra Paris Mountain 7k Trail Run. This used to be a 6k, but I think they actually measured it this time! Start time was 8am and around 200 people were competing. It actually felt nice out there around 7:15am, but by 8:45am, the humidity showed up and it got hot. You never know on a trail race how it's going to be with the # of runners. You can easily get behind people who are holding up 12 others and stuck there for way too long, even with the first 1/3 of a mile on the road to supposedly stretch out the field. Turned out to be ok this time! Started by the 1st shelter and we ran on the road before turning off onto the Mountain Trail heading down past the amphitheater. Was in a decent moving group there and all the way to the start of the Sulpher Springs trail. Got there in 13:29. Knew I was moving too fast (not by the time as I hadn't run this path in a long time, but my lungs were feeling it). Finally stopped to walk for 15 secs as we approached the reservoir, then ,made a right hand turn and headed back towards the road and a parking lot (made it there in another 7:50, 21:20 total time). Heading UP the road to cross over it to another parking lot - walked almost the whole way - I usually am able to run up it mostly), but only got passed by one person - a 12 yr old, who I passed 50 yards from the finish. It was practically all downhill from there and our small group of 3 or 4 moved well. I hit my second wind in the middle of this section and that was very nice. Heartrate was still way up there, but felt good about it. Finished in 38:13 (so 13:53 to get back). I knew there was a difference between this and the 6k as I had a time of 39:30 on the 6k I ran 2 years ago. Saw no one fall, but a few close calls. Saw one girl holding ice to her cheek. I feel lucky to get thru any trail run with my ankles and all intact!

Ankle...Paris Mtn. 7 months of weekends!

So no baby yet - but we Really think it will arrive in the next 10 days! Ran once last week for a whole 2 miles before my left ankle started to feel like I should walk. Been cross training since, will Not run this weekend - can't say when the last time That happened! Actually - I can...going to my spreadsheet...I was sick and didn't run on a Sat or Sun the weekend of April 5-6! Wow..had no idea it had been that long! Missing the 1st Paris Mtn 20k training run tomorrow, but if things work out - I will get out there next weekend for my 1st venture running up the mountain! Then again - if the baby comes, never mind. Hoping I can keep some semblance of running-shape during this adjustment/recuperation. Won't know until I get back out there a few times.
Going to watch Marion online at San Antonio and send her healthy/quick thoughts this weekend!! I'm excited for her attempt to qualify for Boston. A non-running friend of mine sent an email congratulating me on NY and asked if I "was interested in Boston"? If that was all it took!? Oh well...if I run like this in 20 years I may make it!
Halfway thru watching "Run For Your Life" - the Fred Lebow story. So far so good. Interesting old footage.