Foothills Trail "Bench Marathon"

http://foothillstrailultras.com/hbmarathon.html

Let's start with that. It's just a set distance (who knows how long it actually is) that people go out and run for fun. Back in March I ran some of this, but had time to run the whole thing today. Viktor came out also and we ran together for all but the last 45 minutes or so - that was nice. Running with company is always nice and sure makes it seem easier.
So we started about 8:45 this morning and set off from the Laurel Valley parking lot heading towards Lake Jocassee. Climbs a good bit the first mile or two, then we actually started running as it headed (mostly) downhill for a good 6ish miles. The first stop was Virginia Hawkins Falls as we made it there in 1:00. (Actually exact to the second to what I ran this in March!)
The next section is a wonderful section - very runnable, near the creek with most of the 14 bridges we crossed (one-way!) thru here. On the way back - these crossings provided some much needed opportunities for cooling off. 36 minutes for this section and we took some more photos of Laurel Fork Falls emptying into the lake. Headed past the boat ramp side trail and onto new territory for me.
Still feeling good too after 8+ miles.
Different feel thru here. Some old logging roads (saw two 4-wheelers on a side road too) and of course more steps. I was walking all the down steps as my shoes have little traction on slippery surfaces and one section in particular was just too steep in my opinion. Ups and downs and eventually we made it to the Bench! 2:45 in for about 12.5 miles (according to a Foothills guide). 1:08 from the LF Falls.

Trip back was uneventful. Never had any pain, just some feet that got a little sore. Viktor and I talked about how much hiking we do, but at our level - that's normal and we are ok with that!
1:18 back to the LF Falls and continued back by the creek, over the bridges, and up the steps.
48 minutes to VH Falls - Definitely felt slower thru here.
Viktor started falling behind a little here and I kept going and felt stronger as I kept moving. I had no reference for where I was in relation to the end. A slight road/trail crossing at 55 minutes, then you start seeing the road thru the trees. It was getting closer and closer to the 6 hour mark and I started pushing - running some uphills too. At 5:58 I had basically given up, but then I saw the parking lot and I came down the steps and finished at 5:59:02!
An overall tiredness, but no muscle weakness/soreness whatsoever. I'm sure enjoying this...
More photos are here (of last two Foothills runs): http://pix.kg/p/2414893741105%3A1797639695/scl

Start

Viktor running

Long climb (with no steps)

at the Bench

Lake Jocassee (water somewhere over there on the left)

Laurel Fork Creek

creekside trail - the best

Finish

Table Rock/Sassafras run & Black Mountain Monster 12hr

I have finally signed up for this race: http://www.raceforawesomeness.com/?p=60
The 12hour individual. Not ready to try for more (yet). My training is still going well. Last weekend I went out to Table Rock State Park. Starting at the parking lot, goal was to get to Sassafras and return. Never been up there before - and about 8+ years since I'd been to Table Rock at all. Hiked most of the uphills - and there was alot! Trails in TRSP were just ok. I took a quick detour to see Mill Creek Falls and once I made it onto the Foothills Trails (outside TRSP), the trails became very nice, mostly runnable. Surprisingly easy to follow - but I went thru a campsite not paying attention and ended up going a mile or so down (and it was downhill...) a logging road. I knew it didn't seem right, and checked my FHT section outline and it said "logging road", so I kept on going down, not seeing blazes, before heading back. What's some extra mileage when you have nowhere to be...

Back on trail kept moving decently, but really had my mileage/time muddled. Certain landmarks at associated mileages I just could not find and after just over 3 hours - really had no clue how close I was to Sassafras (Highest point in SC at over 3500 feet). Finally saw the road thru the trees and I was there. Spent some time at the overlook for some photos, went up the road a bit closer to the actual "top" before heading back after 3:30.
Brought my 20oz handheld and only my 2 liter bladder in my Camelbak. Down about half of it and because it was much lighter - moved around a bit more. Didn't like running with it like that - so did something I expect many non-runners will laugh about - but put two good sized rocks in my pack to weigh it down. Worked great for a few miles, until it dug into my back a bit, then took them out. Really enjoyed this section and my legs felt really good. There was a point or two that my legs felt it and didn't like going up so much, but I worked thru it and kept moving.
Once I got back to Table Rock (without backtracking the two "detours") - the running got slower with the steep, technical descents. Finished up in 5:49. Legs still felt good...wonder how long I could have gone??
Just spent the week away for work in El Paso and Juarez - so only 3 short runs on the dreaded treadmill. Blah. Calling that a recovery week that I didn't seem to need, but likely good for me in the long term.
So today - I signed up for that 12 hour race and after what has been 8 weeks (tomorrow) of averaging right under 40 mi/wk - a 50 mile goal in 12 hours seems reasonable. 6 weeks away - just need to keep it up!

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!

Just running

Still have not signed up for another race, but my running has gone remarkably well and I have 2 races planned right now. Let's catch up on my training first.
I started something new the week after my Laurel Fork Falls run - I started running 5 days a week. I've purposefully never ran 5 days a week before, but thought I'd see how it goes. So each week I am doing 4mi hills (ICAR), speedwork (6-7mi), a tempo run (6-10mi), another 6mi hills (ICAR) and I am back to doing a longer run. After my run tomorrow morning, this will be 4 weeks in a row with 37+ miles. That is a first for me. I am surprised how well it's gone (and with yoga twice a week). Last weekend's long run was 17 and it was so easy. 2nd half faster than the first, and my last mile was my fastest. I also just restarted my speedwork/FIRST program to just a bit faster than I had been doing 3:40 training from a 3:45 marathon training plan.
I was contemplating an April race, either Sweet H2O 50k, Southern Blue 1 day relay, or Xterra Hickory Knob (3.7mi + 7.2mi double event), each one the weekend of April 21st. In the end, I think I just decided none of those, as that weekend may not work for me (maybe a work-travel thing). I'd love to do any of them though...tough calls.
What I am signing up for soon is the Race For Awesomeness (12hr, Individual, Day - not the 24 hr, or the relay, or the Night run) on June 2nd. I really want 50 miles. 53 would be even better - a double marathon. Heat will be a factor, but I will prep as well as I can. And isn't that the best name for a race??

Trail Running on the FHT!

So I got back to the trails last weekend and my motivation has definitely returned. A group was getting together to run the Foothills Trail Heartbreak Bench Marathon Saturday morning at 8am. It's an out-and-back from Hwy 178 towards Lake Jocassee to a particular bench. I wasn't quite up to a full marathon (training or time), so I came out to run 13 or so.

I joined Scott, Scott, Lester, Joe and Chris as we left the parking lot and climbed the stairs onto the Foothills Trail. This is the starting location of the difficult Laurel Valley ultra that is held in August. 33+ miles with no aid. I have never been on any of this section, so I was very excited to come out and see some of it. Joe pretty much took off from the start, and I hung out with Chris & Lester mostly. Scott H was a bit ahead and Scott was a bit behind. We four would all be together again as I stopped to turn around.

The trail was wonderful and I quickly remembered how much I enjoyed this. The week leading up to this - I wasn't even sure if I was coming out here, so I ran my normal schedule. Long-ish run Sunday, speedwork Tues, tempo run Thurs and some hills on Friday. I do not do the 3 straight days of running thing often, but legs felt pretty good. I got a quick introduction to some of the Steps that people always refer to on this section.    

They were a bit slick going down (we had torrential storms early this morning but not a drop during our run) and slow going up - both ways.
Great scenery - waterfalls, bridges, trees, etc - and great running. After an hour - made it to Virginia Hawkins Falls (~4.8mi in). Timing was good so continued on to Laurel Fork Falls and made it there in 1:33 or so. Went just a bit further, said my goodbyes, and went down a side trail to the Lake Jocassee boat ramp access. Interesting...here's some photos of some of these things:

Virginia Hawkins Falls

Laurel Fork Falls

Lake Jocassee & Falls

One of many bridges

Suspension Bridge

Laurel Fork Creek

I turned around after 1:41 of running - just over 8 miles I'm estimating - and felt Good! On the way back - legs started complaining on some of the steps, but felt decent on the flats and excellent on the downhills. Came upon 3 or 4 sets of hikers while returning, took a few more of these photos, and enjoyed being outside. Took short detours twice on the way back, but quickly got back on trail. Sun finally came out not long before I finished, but it never did get terribly warm. With my handheld and 100oz camelback - I was overcautious carrying that much and only ended up drinking 45 ozs of water or so. 3 Gu's and half a PB&J bagel was plenty to keep me energized too.
Ended up finishing in 3:43 for almost 17 miles worth and still feeling good. Such a relief...now I can start planning for future runs/future races. Nothing just yet - but soon I'll decide.

Motivation

So - After a disappointing (to say the least) Harbison 50k in early January - my motivation was GONE. Didn't want to think about any race of any distance. I kept running 20-30 miles a week though, now having done 7 weeks of speedwork and tempo runs. Have not run over 13.5 miles at a time - but that will come back. I am just beginning to consider racing again, just not sure when or what distance.
Not going to rush into another 50k (or more) undertrained (we'll see about that!).

Right now - plan is to keep the speedwork/tempo runs going and "think" about extending my long run to 15-18 miles again, maybe every other week, pushing my weekly avg up to 35 (or what it was training for Chicago, but with shorter runs).

So where I have been the last 5 weeks?

That is a very good question. I wrote about half of my race report within the 2 weeks following Harbison. That was the decent half, where things weren't great, but had not completely fallen apart. Finally finished it tonight. I've been here, just have not had much time at all to complete it. I knew it wasn't going to be pretty when I did, but still.

My "recovery" was surprisingly fairly quick - after taking 4 days off (that worked last time I had ankle/lower leg pain), I still ran 20 miles in the next 4 days (1 day off in there). Thought I'd get it all back and just keep motoring on.
However - my motivation was sapped. I was tired of struggling in these 50k's/ultras. How to move on?
I started doing a circuit training class once a week.
I added back in a 4th day of running (the hills around ICAR).
Added speedwork back in (on the FIRST 3:50 marathon pacing schedule)
All that seemed to do (or maybe it was just the overall timing) was make my legs very heavy and weak. Long runs were Not happening. Cut all of them short since the race to 9-13 miles.
I did my longest run on the trails at Lake Conestee, which was a much better place to run than I expected. Did two full "laps" of practically every trail.
After 4 weeks of struggling (except my speedwork/tempo runs have been decent the last 2 weeks) with weak legs, I decided to take an easy recovery week. No circuit training, no extra hill run - just a speedwork session and a 6mi tempo run.
So far so good...until last night.
Out of the blue, a cramp in my right calf woke me up from a deep sleep. 20 hrs later, I still feel it. Tomorrow is my "long" run, so we'll see how it feels. Heading back to Conestee - it's closer/quicker than Paris Mtn.
Part of my motivation waning has been do to my desire to be at home with the family. My little girl is three now. Enough said.
I also do not have a single race scheduled. During Harbison, I obviously gave up on the Mount Mitchell Challenge. I don't believe in myself to do the long runs just yet needed to train properly for any race of any distance, and I don't have the speed to enjoy a shorter race right now.
So what does that leave?
Doing my FIRST training plan, but without the longer run. I'll stick to 10-13 miles each weekend, but focus on my speedwork and tempo runs. Getting my speed back is my new goal. For what - I am not sure. Keep my mileage around 30/wk though. May have a 1-day relay with Team DNR in April (Southern Blue). Brother wants to do Tough Mudder in SC in October...unsure right now.
We'll just see how the next few weeks go!