Take me home...

Country roads (and trails)  provide endless inspiration for a good, long run.  I find I can lose myself in the quiet solitude - the slap of my shoes on the pavement underpinned by the chirp of the birds and the babble of brooks - and the miles just melt away.

This past weekend, while on travel that took me briefly through my home town, I hit the Headwaters Rail Trail for my long run.  The Headwaters Rail Trail runs from Garrettsville, OH to Mantua, OH and follows the route of the old Cleveland-Mahoning Railroad line.  Incidentally, the last great train robbery occurred on this line at the depot in Garrettsville in 1935 (#coolhistoryfacts #garrettsvilleismorethanlifesavers #moveoverhartcrane).  The crushed gravel trail is growing in popularity for hikers, cyclists and horseback riders. 

I grew up crossing this trail, which ran between my grandfather's house and the old pony track behind it, when the trail still held railroad tracks and ties.  I remember crossing the railroad, not just on horseback, but also with packs of friends to the creek to hunt newts and crayfish.  So, coming back and running almost the full eight miles out (and then back) felt a bit nostalgic. 

The run was strong...oh boy was it strong. 

There are days you walk out the door, hit your stride and never look back.  Sunday was one of those days.  The first mile was a bit of a drag which wasn't real surprising...it was on roads through town en route to the trail.  Once I hit the trail, though, everything just clicked into place.  The air was cool, the ground was forgiving, my mind was focused and my body was engaged.

Don't get me wrong, I wasn't so focused that I couldn't enjoy the scenery around me.  Brilliant green trees, Queen Anne's lace and daisies dotting the edges of the trail, scenic yet functional barns peaking out from the farms, and the occasional sound of water rumbling over rocks just off the side of the trail.  And the silence broken only by the sound of my shoes and the chirping of the birds.  I couldn't have made up a more peaceful environment in a deep daydream.

Now, it wasn't all fun and games.  I would be remiss if I didn't confess to the pain in my rear that ended up being a horse fly biting in and going for a ride.  Yikes that was a bit painful....and now I've succeeded in causing you to imagine that sight.

All this bucolic bliss gave me additional endurance I didn't know I possessed when I slinked out the door earlier that morning.  Rather than the twelve-mile out and back I planned, I pushed out an extra mile...and got stronger on the second half of my run rather than slowing to exhaustion. 

Swept past the old grist mill downtown

.

That is such a great feeling.  When I finish stronger than I start, it gives me confidence that a bad start to a run never has to mean a bad run (though this run didn't have a bad start...it was just a good run that grew great).

I'm so happy to have the opportunity to experience runs like the one on the Headwaters Rail Trail.  Truly, country running helps me find a happy place that settles my training into a comfortable place.  I hope others feel the same about trails like this.  Happy trails!!!

2015 miles to date:  609.12 miles

Observations:  The back pain I was experiencing last week has passed.  I switched to a standing desk at work since it was sitting that increased the pain.  That seemed to help a bit.  I'm still riding the high from Sunday and hope to drive that all the way through to my long run this weekend.

 

Racing the falling dusk...

Today I had every intention of running in the morning...before spending the day in appointments at Johns Hopkins for the diva.  Out the door by 6:45am and I could have clocked 10 miles.  That would have helped big time in pushing toward my mini-goal for the week.  Alas, the diva was awake and the spouse wasn't, so no morning run for me.

Instead, I wasn't able to lace up my shoes until about 3:30pm, hitting the B&A Trail by about 3:45pm.  Is it just me or is night coming earlier and earlier?  Yeah, the sun was already well below the trees at 3:45, so I knew I needed to run like the dickens just to clock sevenish miles before 4:45pm (or roughly when it becomes too dark to be out on a trail alone). 

So I did just that...took off at a high speed (high at least for a training run...initially I was hitting 8:10 miles or so) heading north on the trail from the Arnold Station shopping center, determined to go out 3.5 miles and get back before the witching hour.  It was a lonely night on the trail, compared to normal.  Few bikers and even fewer runners taking advantage of the opportunity to get in some exercise just before night.

I'm glad everything felt good and that I had just charged my ipod.  A run with no distraction and something nagging would have made for super boredom....except running past the horse farms.  Those always provide a needed distraction and I still love watching horses do just about anything.

Just as I was coming to the 3.5 mile mark up in Severna Park, I passed a boy pushing his girlfriend on a skateboard and thought to myself, girlfriend, motor yourself.  But I'm too polite to make such comments.

The 3.5 miles back was a bit slower (and I started feeling the hard push on the way out) but was still as strong as the opening miles.  When I returned to my starting point I still had a bit of light left in the air, so grabbed an extra mile before calling it quits and heading to McDonald's for an ice cream cone (I deserved that, right?).

So it wasn't 10 miles, but it wasn't the effort of a slacker either.  With the schedule this week it's going to be tough to hit my mini-goal (hitting 1000 a month early), but I'll find a way to do it, come hell or high water.  Happy trails!!!

Stats -
Miles:  8.12
Time:   1:09:09 (average pace of 8:30 per mile)
Location:  B&A Trail north from Arnold Station
Feeling:  physically good, mentally wish I could have logged 10 miles today

Round and round the mulberry bush...

Traditional pre-race photo

Or rather, round and round Rosaryville State Park...three times.  That's how I reached my private goal to finish a 50k (31 miles) this year and finally put my back injury behind me for good (it wasn't an official resolution because I just couldn't be certain I was healthy enough to do this distance in one fell swoop).  It's been more than two years - two very long years - since I felt healthy enough to mosey up to the starting line for this distance.  It's been a long journey, but the result was very satisfying.



Mosey up to that starting line I did.  It was a cold, crisp fall morning with promises to be absolutely amazing by the end of ten miles.  The setting was beautiful, with just enough colored fall leaves hanging onto the trees to remind you winter is still a ways off.  The race field was reasonable for a narrow trail - 130ish runners started.  And the race committee was enthusiastic enough to rev up even the most reluctant runner attempting the distance.  What shocked me most, however, during the course briefing (standard for trail runs since there are many, many miles of unmanned areas) was that about half the field were first time ultramarathoners.  How's that for motivating?!?

So off we went.  Loop one was the most congested, obviously, but really with a smaller field, we all got some dance space around us to avoid tripping over each other (there were enough tree roots for that...we didn't need people adding to that mix).  Loop one was swift.  I wanted to settle in at around 12 minutes per mile, which would give me enough speed to hit a decent start without blowing too much energy and allow me the flexibility to slow down to a 14 minute pace in the third loop.  Well, too bad, I hit a 9-10 minute pace and just kept cruising.  The trail was much as I remember during my training run for North Face earlier this year, except that the leaf cover was pretty thick, which masked the trail in many areas.  My legs felt great, my morale was high and all was going well.  Except the roots which had it out for me...especially that one that really just about caused a face plant about 500m from the end of the first loop.

The second loop started getting a little lonely.  I was mostly running by myself at this point.  While I had my ipod and minispeaker in my camelbak ready to provide me endless entertainment, I never turned it on.  Don't ask me why....it would have saved me 75 or more repetitions of "John Jacob Jingleheimer Schmidt" (blast the toddler cds in my car) that kept running through my head over and over.  After that, it was the more appropriate "She'll be coming round the mountain."  Next time?  Bust out the ipod and minispeaker...sanity is worth it.

By the third loop, let's admit, I was tired.  The roots were getting the best of me and I had already tripped no less than six times.  Should it have been a surprise then that I did finally face plant at about mile 21?  Oh no...no surprise there.  Luckily it was not as bad as it could have been.  I went down on my knees (now those did hurt for the rest of the race), but there were no external injuries, and since it was on a flat section, I avoided the possibility of breaking something.  It did slow me down though.  I can't complain, however, because I was still hitting my target pace...a little under in many cases.  I was able to keep a 13-14 minute pace between mile 21 and mile 31.  The slow down also gave me a little more time to pay attention to what was around me.  Now, I know I already ran this loop twice, so things shouldn't be any different in appearance, but I swear that image up there - doll head on a stake with a toaster hanging out in the background - was not there during the first two loops.  Prankster?  Forest goblins?  Who knows.  At least it was sunny and daylight hours.  If you came upon that at dusk it could really freak you out.

Throughout the race, I was texting with my husband...mostly while at aid stations to let him know about my progress.  When I was about 4 miles from the finish he texted to let me know I had a visitor waiting at the final water stop, just less than a mile before the finish.  Its motivating.  I want to set a good example for my daughter to let her know that women can achieve whatever goal they want...and that fitness is something you should engage in your whole life.

Finally, 6 hours, 15 minutes and 42 seconds after I started, I crossed the finish line.  Not only was this a personal triumph over injury, it was a huge new Personal Record (PR).  The last time I completed this distance was in 2009.  At that time it took me more than 8 hours to finish the North Face Endurance Challenge 50k.  It felt good crossing that finish line.  Thank you to all the volunteers who gave up their Saturdays to support this event and the Annapolis Striders.  You really do help push runners to meet and exceed new goals by being on the course providing motivation.

My performance ended with the diva placing my finishers medal around my neck and then her providing entertainment to a pavilion full of recovering runners.  While I didn't make it to the finish in time to get any of the post-race food catered by Chevy's (dang those early runners must have been really hungry....the several dozen folks still behind me didn't get any either), I did instead earn every last one of the seasoned curly fries I downed at Arby's on the way home.  I likely won't be running this race next year because Brie wants to do the Richmond Marathon (same weekend...and I will be doing my 50K earlier in the year), but it was a fun one.  Happy trails!!!

Stats -
Miles:  31
Time:  6:15:42 (average pace of 12:07 per mile)
Location:  Rosaryville State Park
Feeling:  Aside from the knees (darn roots), everything else worked amazingly

Danger Will Robinson....

Until I get completely caught up, I'm skipping the write ups about treadmill runs.  They can be boring (unless I happen to catch some show like Pregnant and Didn't Know It).  Let's just say, I did one on Wednesday (stats below) and move on.

Today was relatively  mild in the morning, but growing hot by the afternoon, so I was dressed for running when I took the diva to school.  I got a little side tracked and by the time I was set to run it was raining outside.  Too bad, I've got to run.  So I decided to hit the treadmill...blah.

On my way over to the gym I thought to myself "it's not raining hard, and I actually like running in the rain, so what the heck."  I detoured over to Greenbury Point to get in four to five miles.  After parking my car, getting the satellite feed on my Garmin set, and adjusting my cap (don't like rain in my eyes) I set off toward the trail.  I ran into an unfortunate sign at the head of the trail, which caused me to have to change my proposed route for the run.

So, I flipped around and was going to head up through the golf course after the loop down by the Mill Creek marina.  I got as far as the Nature Center when I decided to try the trail behind the center.  I'd never run it and thought it may be interesting.  It was narrow and over run with weeds.  Since I was running alone, I thought it might not be wise to get too far down the trail and risk injury, so headed back. 

I noticed that the Nature Center entrance to the Greenbury Point trail did not have the live fire sign up, and took my chances heading down that path.  At this point my head cold started to catch up with me.  On top of the rain, I was sweaty and my skin was turning red.  I also couldn't catch my breath.  Perhaps the workout was a bad idea when I have such a bad cold going on.  When will I learn my lesson?

Anyway, I finished the trail.  It wasn't pretty but it wasn't ugly.  I didn't get in four to five miles, but I didn't sit on the couch.  Oh yeah, I also crossed the 75% threshold for meeting my goal for the year, so that is awesome!  While my mileage is low for the week so far, I'll get over the head cold and make it up over the weekend.  Happy trails!!!

Stats (for Wednesday)
Miles:  3.53
Time:   30:03 (average pace of 8:30 per mile)
Location:  Gym at Naval Support Activity Annapolis
Feeling:  my legs aren't bothering me, surprise

Stats (for Thursday)
Miles:  3.14
Time:   27:23 (average pace of 8:43 per mile)
Location:  Greenbury Point
Feeling:  everything aches

Bring on the crazy...

When I got the flyer in the mail for the Charm City Run 20-miler (yes, I know you are already considering my mental state as diminished), I thought to myself "this would be fun but I don't want to do it alone."  That meant I needed to find someone equally crazy to run it with me.  Here's where my good friend Lara comes in.  She runs longer distances than any of us and does it with her lip gloss still looking fantastic.  When I told her about the race, she was in.  Score!  Nice long race and a few hours with one of the toughest people to pin down in Anne Arundel County.

The race was a point to point on the NCR trail, so we started out up near the PA border and ran south to Hunt Valley on a very slight downgrade.  At the start the weather was almost cool and the temperature stayed mild through the whole race....though it was humid as all get out.  The humidity came into factor several times throughout the race.  By the middle of it, our clothes were more wet than the week before during the A-10 when it actually poured rain on the race....yeah, it was that humid.

At any rate, we cruised down the trail, catching up on the past several months in detail, keeping relatively close to a 10 minute pace.  For us, this was more a training run than a race so there was no pressure.  We chatted and chatted.  At one point we ran up on a couple folks who entered the conversation (we would end up leapfrogging this duo through the whole race) and sped up after some parts of the conversation got a bit weird.

That wasn't the last weird thing on the course though.  At one point we came up to a house with a gnome obsession that backed up to the trail.  There were at least 50 gnomes in this yard, maybe upward of a hundred.  Bizarre, but humorous. 

Then at the mile 12 water stop was a great surprise.  The diva and my husband were helping out at the water table.  Check out my little race volunteer...she refused to let anyone else hold the gatorade cups as they were being filled.  She'll be great in a few years.

The rest of the run was really good.  Both mine and Lara's hamstrings were tight just north of the knee caps, but everything else felt pretty good.  For us anyways.  About half a mile before the finish we came up on a poor guy who had such a horrible charlie horse that his whole leg was wracked in tremors.  He couldn't move and it was on a treacherous part of the course on a road with no shoulder and oncoming traffic.  Lara and I stayed with him until he could stand again, and then headed up to the finish with smiles on our faces.  Twenty miles went by very fast.

I loved this race.  I would do it again.  I may even consider the NCR Trail Marathon later this year.  We'll see. Happy trails!!!

Stats -
Miles:  20
Time:   3:25:26 (average pace of 10:16 per mile)
Location:  NCR Trail from PA border to Hunt Valley
Feeling:  the hamstring held up and the attitude was spectacular

Holy hills batman...

I've once again been remiss at logging my runs as they happen, so today is another "two run" post.  I'm going to go backwards because today's run is much more exciting than Thursday's treadmill effort.

Today I took a second shot at the River Valley Run 10k trail race, which was a beast last year.  I say its a beast in a good way, meaning it challenges you to pull out more than you think you have to get it done.  It's got hills.  I don't mean it's got hills, I mean it's got HILLS.  It also has a little of everything else you would want in a trail run - water, rocks, tree jumps, etc.   What made the race even better than last year was my enhanced cheering section.  Last year Jay was deployed, and we didn't even know the diva was out there.  So it was great to have them both there.

Now we get to the start of this run.  Well let me tell you, just reading the course map won't prepare you for the hills in the first 3.5 miles of the course - ending with what they aptly called "Dead Man's Hill."  It doesn't take long to get to that first hill and then they just keep coming. We all know the saying "what goes up must come down"? The race directors for this run managed to defy even Newton...I believe there is a lot more uphill than downhill to this race.

Following the hills, there are a lot of other fun aspects to this course. From the rock scramble (which was faster than last year because I decided to take the route marked "slower" which had no line, while the route marked "faster & trickier" had a long line...figure that one out..the people on the slow route all passed those on the fast route), to the river crossing that was a little deeper than last year because of all the rain.

I was sadly disappointed, however, in the lack of enthusiasm shown by many at the river crossing. Here's my philosophy on trail running - you didn't sign up to go home clean and dry. I take every opportunity to make sure I have to scrape off layers of sweat and dirt, but many of my fellow racers are afraid of a little water. There were two options at the river crossing - you could go out of your way to cross on a bridge or you could plunge in and run. So (a) we've got the wimps who took the bridge...come on, are you kidding me? Then (b) you've got those runners who decided to brave the water but were so afraid of getting too wet that they basically walk through the water slowly so as not to splash.

This is where I come in. I'm sure I got several dirty looks from behind, but I aim to ensure everyone close to me gets a real trail experience. So, as I enter the water there are several of the version (b) runners in front of me. I devilishy grin to myself and run through the water at top speed splashing EVERYWHERE and EVERYONE within a 10 foot radius. Dude, you got what you deserved by not respecting the water enough to have fun with it :) 

I finally cruised into the finish line, knocking several minutes off last year's time.  Even though I finished faster, and consequently 13th out of 96 women in the 30-39 age bracket, I managed this race poorly.  I had way too much gas left in the engines at the end and could easily have taken a few more minutes off the time if I had turned it on more out on the course instead of waiting until the final two miles.  That's okay, better next year right? I still had the best cheering section in the house.

Now that I've had fun with today's run, I really won't bore you with the details of a short, 3ish mile treadmill run on Thursday, except for a couple interesting details.  So we had a family social down at Jay's base scheduled for the early evening.  With that, I decided to go early so Jay could watch the diva while I logged a few miles at the gym in their building.  It's not a bad little facility, even though they cater mostly to men and so the women's locker room is a little small.  Its the locker room that actually makes this effort slightly interesting.  Since we were headed to an event immediately following my run, I needed to shower so I didn't turn off all the other families in the command.  But of course, this isn't my usual locker room at the Senate or at 24 Hour Fitness.  No, you need to bring your own towel for this one.  Oops.  Yeppers, I had to dry off with my shorts and paper towels from the sink area.  I'll remember that for next time.  Happy trails!!!

Stats for Thursday -
Miles:  3.01
Time:  25:00 (average pace of 8:18 per mile)
Location:  EWS Gym, Marine Corps Base Quantico
Feeling:  Good, muscles were moving easily

Stats for Today -
Miles:  6.3
Time:  59:18 (average pace of 9:24 per mile...need more hill and trail training b/c I can do better)
Location:  River Valley Ranch, Roller, MD
Feeling:  Hams got tight at mile 3, but overall I could have pushed it much harder

The soupy dog days...

Dictionary.com tells us that the dog days are "the sultry part of the summer, supposed to occur during the period that Sirius, the Dog Star, rises at the same time as the sun: now often reckoned from July 3 to August 11" or "a period marked by lethargy, inactivity, or indolence."

When the Annapolis Striders named the August race in their club championship series, they must have done so with a sense of humor.  The August race is an 8K cross country-style run named the Dog Days 8K.  I've run this race several years in a row now, and I have to tell you, the temperatures and humidity are never forgiving...and I always feel lethargic, no matter how in shape I am.  This year was no different.

I arrived about an hour before the race in order to get in a one mile warm-up jog.  (I toyed with the idea of jogging over to the race since its only 6 miles from my house, but thought better of it in the end...good thing, I probably would have collapsed from the heat.)  That one mile warm-up should have given me a real good indication that this wasn't going to be a fantastic race...running partner aside (love you Brie!).  First off, I ran hard yesterday so my hamstrings were tight.  Note to self, never run hard the day before a timed run.  Second, the air was so hot you could hardly breathe.

Lucky for me Brie was feeling equally tight and not up to a real hard run.  When the gun went off we just paced it nice and easy.  I think I was dripping wet with sweat by the end of the first mile.  Did I mention the first mile is a really boring two laps around a soccer field?  Oh yeah, Striders really needs to change that beggining.  We then headed toward the first wooded trail section hoping for relief from the heat pushing through the sun.  No such luck.  It was just as hot and hard to breathe inside the woods.  Now, if this race were in...say...October or April, it just may be one of my favorite courses in the champ series.  Its got a little of everything.  Trails, sand, hills, open grass, pavement.  Its enough to keep a runner engaged with the changing terrain.  However, since it falls in the worst possible running month of the year, I loathe this course.

Thank goodness Brie was there today.  Frankly, I would have skipped the race if she wasn't there.  Sunday morning runs with the best running buddy in the world aren't to be missed no matter the trials of the temperatures, location or other obstacles.  Oh, and they had Rita's italian ice at the finish line.  Yeah, that will motivate you :)  Here's to hoping next Saturday's race up at River Valley Ranch is not quite so warm.  Happy trails!!!

Stats -
Miles:  6.07 (1.07 warm-up, 5 mile race)
Time:   45:34 for the race (average pace of 9:07 per mile)
Location:  Anne Arundel Community College
Feeling:  tight hamstrings were a problem, and it was hard to breathe with the humidity

North Face 2012...

Four years ago I ran my first North Face Endurance Challenge 50k with a great group of friends.  I loved everything about that race - the course, the race organization, the runners.  It was at that point that I decided ultratrail running was a pretty darn cool thing.  The 2010 50K race saw me scratching after 20 miles due to extreme jet lag, stomach cramps and 90 degree temps with something like 90% humidity.  The 2011 race was fun, but due to a back injury the fall before I competed as part of a marathon relay team instead of in one of the major distances.  Fast foward to 2012....almost two years after that back injury I was ready to return to marathon+ distances.  My goal for North Face this year was to complete the marathon distance back pain free...and I can report success on that mark!!!

First off, I have to say I never could have come this far or completed this race without the best running buddy the world over.  I've said it before, but you'll hear me say it over and over again - THANK YOU BRIE!!!  Sure, I like to run alone most days of the week, but that long run is never the same without great conversation and motivation along the way.  I'm also glad to have shared the toughest terrain I've ever raced with one of my best friends.  Holy hell, if you've read about the terrain for North Face you've read that tough mudder has no mud whatsoever compared to what we traversed for 26.2 miles today. 

Let's just say, that storm mother nature opened up on us last night left the trail under about 3-6 inches of sloppy, slippery mud over at least 16 miles of the course.  I am amazed that there were not a great number of injuries throughout the day.  First of all, the mud filled up the tread on shoes leaving us with nothing to grab the trail.  Second, some of the slippery parts were on hills with somewhat steep grades.  Third, the mud was so sticky you had to pull on your ankles to get your shoes out.  It certainly made for some super slow going just to ensure you could stay upright...those shoes may need retiring after this run.

All that said, this was a super great day surrounded by people with real heart.  The course was beautiful (if a little dirtier than ever), the day was beautiful (hello 70 degrees in June!!!), our crew was awesome (uh yeah, there are advantages to having a husband who doesn't like to run such as having someone to bring you clean dry socks at the halfway point...thanks Jay!) and the company couldn't have been better.  Not to mention there was a free beer waiting at the finish line.  I can't think of any other way I would have liked to spend this dazzling Saturday (now it's time to go home and start shipping off the sweat and caked on salt) .  I can't wait for next year's race (which rumor has it may move to March...can we say 50K distance here I come?)!  Until then, happy trails!!!

Also need to send a shout out to the terrific Annapolis trio finishing the 50 miler today - Lara, Gloria and Danielle - you all are crazy, but I love you!!  And also to those fantastic pacers who jumped in to support their runners throughout the race - and chat with Brie and I for a bit during a break - Jen and Missy - you're role is so important to the folks on the trail!!

The most amazing finishers in the marathon
distance at the North Face Endurance Challenge!

Stats -

Miles:  26.2 (my Garmin said it was a little more than a mile longer, but I think the Garmin was confused by the tree cover so I've lopped off the distance to marathon only)

Time:   5:40:08 (average pace of 12:58 per mile...our total time was longer due to aid station stops and chatting with buddies we ran into along the way but my handy dandy Garmin only captures time moving)

Location:  Algonkian Regional Park to Great Falls Park and back, Virginia
Feeling:  Women pay lots of money for mud baths, how can one feel bad after getting it for free!?!

Peace and quiet...

This morning I woke up in one of my favorite places - Fort Campell.  I really love this base (sorry Army folks...installation...you'll have to forgive this Marine spouse), I love the people and I love the mission.  Usually when I am staying out here for meetings I get up and head to one of the fitness centers.  Today the temperatures were nice (after that monster round of storms that I managed to drive through last night on the way up here) and the sun was up early, so I hit the trail, or rather the Cole Park golf cart path.

I have to tell you, any runs this week are purely about adding miles to the tally sheet because I am otherwise saving my legs for my marathon on Saturday.  I thought the quiet of the golf cart path the day after a nasty storm was a great place to stretch out and add to that tally.  If you are familiar with the golf course on Fort Campbell, you know that it has a lot of rolling hills that dip away from the road to the treeline.  It was slightly misty near the treeline today (I can only imagine thanks to the storms) and a meditative kind of peaceful.  It was the right environment to get into my own head, hit an easy pace and pound out a few miles up and down the golf cart path from Richardson Lodging to Cole Park Commons and back.  In fact it was so peaceful I only had to share the course with a large herd of deer...and a couple groundskeepers picking up branches felled by the winds (can't have those branches covering prime fairway now can we?...I could insert all sorts of military and the golf course stories here, but I'll refrain.)

Anyway, it was a perfect way to energize the body before a day of meetings with some of the country's finest members of the Army and Army Special Forces.  Happy trails!!!

Stats -
Miles:  3.54
Time:   31:00 (average pace of 8:45 per mile)
Location:  Cole Park Golf Course, Fort Campbell
Feeling:  Nice and relaxed, need to watch the hamstrings going into Saturday

Hitting the trail...

It's one week until the North Face Endurance Challenge.  One week until I return to the marathon field for the first time since before the back injury.  One week before I spend a day of commaraderie with a great friend conquering another goal.  I couldn't be more excited.  There's just a couple pesky details to take care of first...like getting in a few trail miles before running a trail marathon.

Serenity, thine name is a winding path
through the woods

Trails are very different from roads.  Trails are softer and more forgiving for bum knees.  Trails are more tranquil and relaxing.  Trails offer more interesting obstacles like fallen trees and water crossings.  Trails use slightly different muscles.  Trails also remind me that I am human and gravity likes to fell those who don't show enough respect for tree roots that randomly appear in front of your toes.  Its been a while since I've really hit the trails and we really needed to get in at least one solid trail run before North Face.  So Brie and I trekked out to Rosaryville State Park for some time with the trees, wildlife and every cyclists in Prince George's County (at least there were a lot).

This little dude decided to block the
while path...

If you've ever run or hiked Rosaryville, you know it is both easy and hard in the same 9 mile loop.  Its not very technical, but it throws up some hills when your legs start screaming in the heat and humidity.  We hit the trail before 7am.  Thank goodness, otherwise we never would have got a parking space because it started getting busy shortly after we hit the trail.  The trail itself was nice and dry...it could have been muddy....but also really quiet for the first several miles.  No people, no birds, okay a few squirrels, but otherwise just the sounds of two 30-something chicas chattering away and their shoes pounding the dirt.  It was delightful.  We did have a few sightings of the local wildlife throughout the rest of the run...one deer, one box turtle, one snapping turtle and a gazillion squirrels (and a gazillion males on mountain bikes).  Perhaps we'll see a wider assortment next week. 

I will tell you.  It's great to have a running buddy who already knows 90% of the good and bad that comes along with you and can still tolerate multiple hours in close proximity.  It makes running that much more enjoyable.  Happy trails!!!

Stats -
Miles:  10.75
Time:   2:10:46 (average pace of 12:09 per mile...slower than usual, but we just took our time)
Location:  Rosaryville State Park
Feeling:  sluggish legs after 7, need to hit the nutrition mid-run next time

Warrior Dash DC...

Spartan Race and Warrior Dash* races are all the rage in amateur racing these days.  Those adventures that combine strength, endurance, the chance to leap through fire, and enormously silly costumes as participants launch themselves toward the finish line in hopes of glory and beer.  Indeed, the finisher "medal" at the Warrior Dash is a proper viking helmet - horns and all.  There was a time when I thought to enter such a test of my warrior ethos (in truth, I did register for one that I scratched due to last minute overseas travel) but no longer. Since my back injury in 2010, I have made a fragile peace with my sacroiliac joint allowing me to run and do yoga, but I'm not interested in launching into an affair that may set me back again in order to look silly and cross the finish line covered in mud (I can find mud on a great trail run).

Well, it appears my avoidance has caught up to me after all...it's called the urban jungle.  Yes, even residential DC can present the amateur runner with obstacles to test agility, balance and the ability to stay upright on two feet.  Just what were these obstacles I encountered in the shadows of the illustrious capitol building?  River fording - a great crossing of the sidewalk span drenched by the man watering said sidewalk (yeah...I said that right, watering the sidewalk).  The chaotic crossover* - balancing while hopping back and forth to avoid teetering into one of the many holes created by missing sidewalk bricks.  Storming Normandy* - dodging the bikes, baby carriages, other determined joggers and crazy canines dashing across my path.  And last but not least, Hell's Hill* - the final sprint back up 6th Street NE to Stanton Park on that great incline.  Yes, I completed my own Warrior Dash today....now where's my fuzzy warrior helmet and beer?

On a more solemn note, I ended the day with a touch of perspective and inspiration.  As my yoga class was getting set to start, a group of ladies entered together, one of them holding herself upright using the forearm crutches symbolic of her cerebral palsy.  Her ability to fully participate in the class was hampered by her disability, but she was there, on that mat, bringing peace to her body in meditation while the rest of the class bent and twisted to their hearts content.  Let me remember not to let my aches, pains and impediments be a crutch for not "being present" for myself and my well-being.  Happy trails!!!

Stats -
Miles:  4.24
Time:   34:07 (average pace of 8:02 per mile)
Location:  Capitol Hill, Lincoln Park, Stanton Park
Feeling:  Settled and in complete working order

*These terms are fully credited to Warrior Dash.

The peeing boy...

I only wish I was talking about the famous fountain in Brussels, which I have had the pleasure of viewing. No, in this case I'm talking about the young gentleman I ran into while cruising the paths behind Truxton Park. Stunned? Yes. Frozen to the ground? Yes. It's not often, except when running a long trail run and you know to expect it because there are lots of men on the trail, that you randomly run into this sight. Especially so close to the Truxton Rec Center where lots of families can be found walking the trail. At least it brought a bit of light comic relief to an otherwise uninspiring run.

I don't know whether it was the mimosa over brunch or the dreary gray, misty weather, but this girl just could not get it moving today. I was in a different part of town, which I was looking forward to, but as I headed out from Truxton Park, my legs just would not turn over with any regularity. Through Victor Haven and up Bay Ridge and down Forest Drive to Spa Road was much more of the same. I picked it up a bit as I approached the rec center again and decided I'd put in just a little more distance. Well, I can say it truly picked up after the boy with his pants down. I couldn't cruise out of there fast enough once my feet unfroze. I was going even faster about 2 miles later when I encountered the same boy and his friend on a different part of the trail. By the look on his face, I can almost guarantee he pees in public with a bit more caution next time. Welp, hoping the next run has a much different kind of high point than this one. (Though on a positive note, I eclipsed my monthly distance goal already, with one week left in the month) Happy trails!!!

Stats -
Miles: 7.21
Time: 1:05:17 (average pace of 9:03 per mile...ugh)
Location: Truxton Park, Victor Haven, Bay Ridge
Feeling: Sluggish, better luck next time

Legs. Won't. Work.....

This morning was a bit of an odd morning. At 3am, Jason and my niece arrived from North Carolina, so break in the sleep pattern. I chose to run in the morning, so break in the time of day pattern. It was about 38 degrees outside, so break in the weather pattern. And I wore a newer pair of trail shoes, so break in the footwear pattern. What does all that add up to? A not so top-notch run. My legs usually settle into a running rhythm within the first halfish mile, but it took more than 2 miles today. There were a couple times I nearly threw in the towel.

So why didn't I? All things considered, as soon as I hit the Fernwood Trail, my legs started doig what they are supposed to do...or rather they decided to stop fighting my shoes. Once I hit that soft mud and mulch trail everything clicked, and the scenery I'm sure added to it. The Fernwood Trail runs along a protected wetland area leading to and ending at the Little Magothy River. So I picked up the pace and enjoyed the crisp morning, birds and the steam rising off the river. Next time its either a trail for the duration when wearing trail shoes, or wear the road shoes. Happy trails!

Stats -
Miles: 3.51
Time: 30:48 (average pace of 8:46 per mile)
Location: East College Parkway and Fernwood Trail
Feeling: Been better, but also definitely been worse.

Hells bells those are hills....

A little more than a week ago, my friend Sophia said to me "hey I signed up for another trail 10k, you should do it. I don't know where it is but I'll send you the link." Me: "Sounds great, I'd love to do it and I get back home Friday night, so it's perfect."

Sophia knows I'm a sucker for any race, especially trail runs, so of course I followed the link she sent me a couple hours later and registered for the event without really paying attention to where it was or what the course was. Sometimes you just suck those things up in order to put together two of my favorites things - my friends and running.

Only after registering for the race, I decide to read into the organization and the run itself...oh yeah, and discover that the race is up near the Pennsylvania border about 75 minutes away. But I digress, let me first tell you about the organization.

I have to tell you, once I started reading about River Valley Ranch, not only did I wish they held adult summer camps, I was thrilled to be participating in a fundraiser for them. River Valley Ranch describes itself in the following way: "Started in 1952 as a cowboy summer camp for youth, River Valley Ranch in Carroll County, Maryland now serves over 20,000 youth and adults annually as a summer youth camp, retreat facility, outdoor education center, and a destination for exciting seasonal events in a distinctly Christian and wholesome family atmosphere. River Valley Ranch is a non-profit ministry, a part of the Peter & John Radio Fellowship, Inc., a registered 501 (c)3 non-profit religious organization." The race was to raise money to provide scholarships for disadvantaged children to the summer camps. How cool is that!?!? They also take donations to support scholarships for military children. Check them out at www.rivervalleyranch.com.

Okay, so now we know that this is a good cause. Next we read about the course, which sounds right up my alley all the way down to the river crossing. I'm a sucker for a race that looks like it challenges runners. This one had everything, water, hills, rocks and a gazillion water stops which meant I wouldn't have to carry my camelbak.

Well let me tell you, just reading the course map won't prepare you for the hills in the first 3.5 miles of the course - ending with what they aptly called "Dead Man's Hill." Suffice it to say my calves were sore by Monday. It didn't take long to get to that first hill and then they just kept coming. We all know the saying "what goes up must come down"? The race directors for this run managed to defy even Newton...I truly believe there was a lot more uphill than downhill to this race.

If you survived the hills, which I obviously did, there were a lot of other fun aspects to this course. From the rock scramble (which took me several minutes to get through not because I was slow but because I had to stand in line and wait my turn to go through them), to the straight down plummet that took out more than one runner, it was great fun.

I was sadly disappointed, however, in the lack of enthusiasm shown by many at the river crossing. Here's my philosophy on trail running - you didn't sign up to go home clean and dry. I take every opportunity to make sure I have to scrape off layers of sweat and dirt, but apparently some of my fellow racers are afraid of a little water. There were two options at the river crossing - you could go out of your way to cross on a bridge or you could plunge in and run in water no deeper than your knees. So (a) we've got the wimps who took the bridge...come on, are you kidding me? Then (b) you've got those runners who decided to brave the water but were so afraid of getting too wet that they basically walk through the water slowly so as not to splash.

This is where I come in. I'm sure I got several dirty looks from behind, but I aim to ensure everyone close to me gets a real trail experience. So, as I enter the water there are several of the version (b) runners in front of me. I devilishy grin to myself and run through the water at top speed splashing EVERYWHERE and EVERYONE within a 10 foot radius. Dude, you got what you deserved by not respecting the water enough to have fun with it :)

I finally cruised into the finish line just over an hour after the start. My last two miles were my fastest (easy because there were no death defying hills to climb) and joined Sophia at the finish line. I can tell you honestly, I would do this one again though I think I need to get in a few more bridge runs first.

What's the best part? I opened my email today to the following email from Sophia:

no more crazy 10k's with stacie!!! i'm pretty sure i have plantar fasciitis. hurts to just stand up! :(

- the sign of a truly good trail run.

Bring it!