Breakheart Trail Running

Broken Again

2012-01-18T15:21:00.000-05:00

Well, the dull ache I've had in my foot since November turned into a "hot poker" stabbing me in the foot sort of pain two weeks ago. Since then, I wisely stopped running and made an appointment to see a podiatrist. Some would argue it would have been wiser to stop running BEFORE the "hot poker" incident but there's no sense dwelling on past mistakes (of which I've made many). Unfortunately, the foot still hurts and my appointment is two weeks away. That means I'm sitting out the month of January and who knows how much longer after my doctor's visit. And my SI joint and/or lower back is messed up again.

Just shoot me.

Umstead 100 - Not This Year

2012-01-03T14:01:00.001-05:00

Last September I was one of the lucky ones that helped the Umstead 100 reach its entry limit of 300 runners in a mere six minutes! At the time I had no reason to believe I would be ready to run 100 miles in March. I had been bothered by chronic injuries all year and there was no sign of any improvement. I had a better chance of being struck by lighting than getting healthy enough to train seriously for a 100 mile race. But I entered anyway and hoped for the best.

Four months later I’m feeling somewhat better but still not healed. The minimal amount of running I’ve done has helped reduce my knee pain significantly but has not eliminated it. The foot pain (ligament?) I’ve had since November is also better but I still feel a dull ache most of the time, even when not running. And my plantar fasciitis just won’t go away. Yep, I’m a train wreck.

So I did the math and didn’t like the results: Low mileage + no long runs + multiple injures = DNS (do not start) or else become a DNF (did not finish).

I emailed Blake, (the Race Director) and withdrew from the race. The decision was an easy one and it’s nice to know I’ve made someone on the waiting list VERY happy today.

Snowshoe Racing Season Opens Soon

2011-12-16T07:54:00.000-05:00

We're only ten days away from the start of the 2012 DION SNOWSHOE RACING SERIES with the "I Love Woodford" 3 mile race in Woodford VT kicking off the season. Five days later the GRANITE STATE SNOWSHOE SERIES begins it's season with Beaver Brook 5K race in Hollis NH. Last year I was only able to make it to one race, the Peak Snowshoe Half Marathon, but I hope to run a few shorter races this year. I only have one question, "Where's the snow?"

Bay Circuit Trail Run - Appleton Farms Spur

2011-12-15T04:30:00.004-05:00

I haven't run on the Bay Circuit Trail since May when I meandered for 30 miles through seven communities, getting lost in the process. I've been reluctant to return to the BCT and cover the remaining 100 (or so) unfinished miles to the shores of Kingston. Most of the sections yet to be run are over 20 miles in length and my ailing IT band just wont stand up to the distance. I decided to run a shorter side spur to quench my thirst for some BCT goodness.

The spur splits off the main BCT in Willowdale State Forest and runs through Bradley Palmer State Park, Pingree Reservation, Harvard Forest, Appleton Farms Grass Rides and terminates in Appleton Farms. There is a proposal to extend the trail east from Appleton Farms to Crane Beach on the Atlantic Ocean. That would be sweet. My plan was to run in an east-west direction, beginning at Appleton Farms. The out and back run would total 16 miles so I cut it a bit short to come in around 12. I didn't want to push it too far since anything over 10 miles has been causing some serious knee pain.

Course view

It was 21 degrees when I arrived at Appleton Farms but the winds were light and the sky was a clear and brilliant blue. My decision to run in shorts and a long-sleeved shirt turned out to be a good one. I'm warmed up soon enough once I got moving. The first two miles though Appleton Farms was on a pleasant dirt road flanked by pastures and meadows. The few cows grazing in the early morning light seemed uninterested with my presence. I met another runner coming from the opposite who thought I was nuts for wearing shorts. Hey, it's not winter yet.

A frosty morning.

Some of the easiest running I've done in a while.

Leaving the farm, I entered an area laced with wide carriage roads. The BCT is not blazed here so I followed the trail description to find my way to a large clearing where six roads met like spokes on a hub. A pinnacle salvaged during the demolition of the old Harvard College Library in the early 1900s stands in the center of the clearing. There are three other pinnacles on the property. I departed the clearing and followed a wide, grassy road to Harvard Forest.

Round Point clearing

The Pinnacle

Once I entered Harvard Forest/Pingree Reservation the trails were sparsely marked with the white rectangle blazes of the BCT. I was never confident I was following the correct trail but only once strayed briefly off the chosen path. A bridle path built and maintained by the Essex County Trail Association brought me to Bradley Palmer State Park. I was now on familiar ground having run in BPSP several times over the years.

Crossing Black Brook which splits Harvard Forest and Pingree Reservation.

A pond on the grounds of Pingree School.

When my Garmin hit six miles in BPSP I was still about two miles from the main BCT trail in Willowdale. Since I was no longer discovering new trails I decided to turn back now. Running the additional four miles out and back would only increase the risk of knee pain on the return trip to Appleton. The 12 miles I ran is twice the longest distance I have been running lately. No need to be a hero, or a dope. In the end. I never had any pain. But that could change at any time. It has in the past. Still, I'll take a good day when it comes.

Do I have any other choice?

More images from my run can be found HERE.

Busa Bushwhack Race (not really) Report

2011-11-24T19:18:00.000-05:00

I drove to Framingham MA with every intention of racing this 10 mile classic honoring Richard Busa but "stuff" happened and the race turned into a training run/photo shoot instead. Not racing was a good decision. Even though I ran easy and stopped often to take photos, the many ups and downs on the course caused my IT band to tighten up. I ran the last mile with severe pain and a noticeable limp.

Me with the legend, Mr. Busa

Me and Trooper Dave checking out the course map. He kicked ass. I got mine handed to me. (photo credit: Wendy C-A)

I'm taking you down happy man. (photo credit: Wendy C-A)

It's a good thing KZ wasn't running. At 6'5", I don't think he would have made it under.

Busa said the course was dry. He fibbed. Notice the wimps who went around to the left. They all must have been wearing clean, new shoes.

80 year old John Parker passing by. Justin (in the green jacket) is a follower of my blog. Obviously, he is a discerning reader of all things trail.

Some flat running early in the race. A thick layer of oak leaves concealed many rocks and roots.

I brought my personal photographer and cheerleader to the race. Actually, they were there for another guy but I jumped in front of him and stole his glory.

The climb up Pineline trail.

Pipeline pain.

My new trail pal Martha poses her Peace Out gaiters. I don't know how she stayed so clean.

I spent some time running with Hans. He's very happy running trails.

Off goes Hans.

I liked this old dude's shirt so much I clubbed him with and oak branch and removed it from his limp body.

Notice how all the other runners step to the side when I approach. The one in the gray tee is holding her nose. Do I smell that bad? (photo credit: Wendy C-A)

No more racing for me this year. Time to rehab.

Product Review - Inov8 Roclite 319

2011-11-17T11:38:00.001-05:00

The Roclite 319 is one the newer creations from UK manufacturer Inov8 replacing the discontinued 305 and 320 models. I've put about 100 miles on my 319s and my first impression is very favorable. Inov8 markets this shoe as a great choice for road runners switching to trail running for the first time who are used to overly cushioned trainers. I think it's also good for experienced trail runners looking for a long distance training shoe. Here's my take on the 319s from the ground up.

Outersole: The sole design is the same as other Roclite models with deep lugs that provide good traction on a wide variety of surfaces and good gripping power on muddy trails. The hard endurance rubber will last for several hundred miles but the trade off is less traction on wet rocks and roots when compared to Inov8's sticky rubber sole utilized on some of it's other shoes.

Midsole: The single density sole is rated 4 arrows which means it is the most cushioned shoe in Inov8' stable (They use a one to four arrow scale to measure cushioning). The single density sole (305s had single density midsoles) is softer than the dual density sole of my 320s but still protects the foot from hard, sharp objects. It may break down sooner than a duel density sole but I don't have enough miles on them at this time to make that call.

Uppers: The uppers are more roomy than the 320s with a higher, wider toe box that is much appreciated by this runner. There is a heavy duty rubber-like material that wraps around the shoe. This helps make the shoe very supportive but also prevents water from draining quickly. This can become an issue on long training runs/races with many water crossings. I really like the design of the thin laces. One pull is all you need to tighten up the shoe and the laces stay tied. Not something I can say about the laces on my Cascadias.

The 319s are a best suited for long-distance training or racing on techincal trails. They are not suited for short, fast runs due to their weight and structure. I like to wear my 295s for the short stuff! Overall, another great shoe from Inov8.

Happy Trails!

Stone Cat Marathon Race Report - Season Salvaged (Sort Of)

2011-11-11T19:43:00.002-05:00

My 2011 race season started off much like it did in 2010 with a 50K race in April. And just like last April, I ran this year's spring 50K with a good deal of IT band related knee pain.   I thought a winter of stretching and strengthening had put the issue to rest but I was wrong.  Under trained and hurting, I finished the 50K "Dead F'ing Last" with my running bud Steve L, the original Deal Last Ultrarunner. So went the rest of the 2011 ultra racing season. Poor performances, a few DNSs (Did Not Start), an couple DNFs (Did Not Finish) and bouts of off and on again knee pain. It has been a pretty disappointing year to say the least.

It wasn't all bad though. In April, I embarked on my journey to run the entire Bay Circuit Trail beginning on Plum Island in Newbury and ending on the shores of Duxbury/Kingston. The full distance is 200 miles and includes a mix of roads and trails. I made it half way before my ITB problem forced me to abandon the quest, as least for now. In July I ran the Wakely Dam Ultra, covering 33 unassisted miles in one of the most remote locations in the Adirondacks. The stream crossings were a blessing on that 90+ degree day. And the fresh blueberries!  My friend KZ saved my ass in the final miles. I just wanted to walk. He made me RUN!

Now on the Stone Cat.

This GAC race is a fall classic and one of my favorites. I don't think I'm the only one that feels this way. The 50 mile race and Marathon both reached their limits in about 36 hours!   Snooze, you lose. Fortunately(?), all my dorky (in a good way) ultra-running friends were posting all over Facebook that registration was open and I manged to get into the 50. Yes, I said 50.  My original plan was to run the 50 but decided to drop down to the marathon after experiencing a good deal of knee pain on my final 20 mile "Candy Corn" training run two weeks before Stone Cat.

Dork Convention (photo credit: lil Roy)

Race morning was cold, about 30 degrees. My kind of weather. Before the start I decided to go out with the Lynn Woods Crew instead of hanging back and doing my usual slow crawl until I warmed up. The LWC folks are faster than me but I felt like I needed to prove something to myself after having such a crappy year of running. I figured I would just hang on to them for as long as I could. If I crashed and burned, so be it. I didn't.

Dark and cold. Let's get the party started.

Sarge took it out faster than I was expecting but I said to myself, "Stick to the plan." The first 45 minutes of the race was run in total darkness and even with a headlamp it was a little difficult to see well in the woods. Once we hit the single-track it was difficult to stay with the group. Mike D and I got stuck behind a group of timid downhill runners while the rest of the LWC pulled away. I was getting a little annoyed with my inability to find a good passing opportunity so I just rode it out until we dumped onto a stretch of carriage road. After getting on the road Mike and I were soon back into the fold.

Deb T (aka Sarge) sets a fast early pace.

Much of the pre-race talk was on the topic of THE water crossing. This year's race didn't disappoint as it was long and deep.....and COLD! After plowing right down the middle of the trail turned stream, my feet were numb and it felt like I was running on stumps. It took a while to get the feeling back but it wasn't as bad as the second time around. For some strange reason It felt even colder when I passed though there on my second loop. I wonder how bad it was for the 50 milers who had to negotiate the water four times?

River running? (photo credit: Chip Tilden)

Cold swamp water adds to the fun. (video credit: Rob Mac)

Hitting Al Cat's aid station around 5 miles into the race, I stopped just long enough to top off my water bottle. I didn't want to stay too long out of concern my IT band would tighten up in the cold. The Lynn Woods Crew lingered, enjoying the trail side buffet. Who could blame them. Stone Cat has awesome food and amazing volunteers! I had to keep moving so we parted ways here.

Bill M in the pre-dawn darkness.

The first loop went by quickly and without incident except for a fall I took when I slowed down to talk with Karen G who was running the 50. My toe caught a root and I went down, seemingly in slow motion, kicking Karen in the butt on my way down. How ungentlemanly. As I regained my composure and pulled away, another runner started up a conversation with Karen. Then I heard a loud thud. He too, had fallen. I'm not sure if Karen was sending us marathon wimps some bad mojo or not but I picked up the pace to get of range as quickly as possible.

Entering the last section of single-track in the loop I could hear a siren and lots of cheering up ahead. When I got to the junked Chevy I was greeted by the Stone Cat and his side-kick/bartender/bar patron/cheerleader. Seeing them really raised my spirits (although I declined the real thing) and I let out a loud trail animal howl. Before long I was crossing the soccer field, completing my first loop in 2:11, not including the 11-12 minutes it took to run the mini-loop around the school. After dropping my headlamp and towelling off a bit I headed out for the final 12.5 miles.

Don't mess with the cat.

Don't drink and drive. (photo credit: Rob Mac)

Up until now my IT band was behaving and I had very little discomfort, but I knew things could change in a heartbeat. I was still feeling strong, running all the uphills as I did during the first loop. Yes, I was breaking a golden rule of ultra running but I was only running 26.2 miles so run I must. Then it hit me on a downhill with about 10 miles to go. A stabbing pain in my right knee so intense it brought me to an abrupt halt. I walked a few yards and the pain eased so I began running again.

The rest of the race when pretty much this way for the final 10 miles. Intense pain followed by a short walking break, follow by more running and more pain. Even though my pace was slowing I was still passing many runners. I'm sure many of them were 50 milers but I know some were not. Focusing on catching anyone ahead of me kept my mind of the pain. Well, not really.

During the second loop I hadn't checked my watch so when I finally looked at it with a little over a mile to go I realized I had a chance to break 4:40. Talk about shocked! With my lack of training I thought I would be lucky to break five hours. I tried to pick up the pace but my legs were shot. I was able to increase my speed a little, but not enough to stay close to the woman ahead of me who was now pulling away. When I reached the soccer field I put it in another gear but it was too late. I crossed the finish line in 4:40:27. My second loop was 2:17 so I didn't slow down as much as I thought. Even with all the walking breaks.

I was super happy with my time and very pleased to later discover I was the first male finisher over 50 years old. Where were all the fast guys? This finish definitely helped wipe away some of the bad memories I've had since early spring when the wheels starting coming off. It may sound crazy but even though I completed three 50K and two marathons in 2011 I'm disappointed with the year I've had. I was expecting bigger things.

Maybe next year.....

Stone Cat Race Results 2011

2011-11-08T05:51:00.000-05:00

2011 race results are up!

50 Mile Finishers: Here

Marathon Finishers: Here

Catching Up

2011-10-24T10:05:00.000-04:00

I haven't posted in a while because I haven't done anything worth mentioning. Ever since I finished running a marathon at the TARC Summer Classic two months ago I haven't felt like training much. I just got tired of running in the summer heat and humidity and dealing with nagging injuries. I pretty much took the next eight weeks off, running very low mileage 2-3 times per week. So when it came time to run a 50K I had registered for at the TARC Fall Classic I was almost certain I would be a "Did Not Start." Then I got an email from my friend Runnin' Rob asking me if I could give him a ride to the race. That was just the prompting I needed to yet again attempt to finish another 50K under trained.

To my surprise I felt very good during the race despite the unexpected heat. The course was wedged between Interstate 95 to the south and Route 3 to the east. The 10K loop was mostly single-track with a fair amount of rocks and roots and several small hills, all runnable. I ran three loops with my new-found friend Pam but had to drop at 30K after my IT band tightened up around 13 miles into the race. The knee pain caused by the ITB continued to worsen over the next five miles and I knew there was no way I could run an additional 20K to finish. It was definitely a disappointing day.

Urban Ultra

Roller-coaster ride

One week later I ran the 2nd Annual Candy Corn Run. This is a Stone Cat training along the Merrimack River hosted by Bill Morse, an all-around good guy I've known for a number of years. Bill has been doing this run for many years but renamed it the Candy Corn Run once he started marking the course with large candy corn signs instead of arrows and awarding bags of candy corn to anyone who can correctly answer his trivia questions. This run is so much fun!

Pure sugar goodness

Again, I was feeling great during this run, maintaining a good pace and enjoying the company of fellow trail runners and the well stocked aid stations provided by Bill. Unfortunately, my IT band starting acting up again around mile 13 just like the previous week. It was particularly painful on the downhills but I was able to finish the 20 miles I had planned to run. I really didn't have much of a choice. Running was the only back to the parking lot. Oh yeah, I could have walked!

Lastly, I did my final training run for the Stone Cat 50 in Willowdale State Forest this weekend. This was my third training run on the race course in the past several weeks. The trails were the wettest and muddiest I have seen them this year. It made for a fun run, squishing though the mud and splashing through long stretches of deep puddles. I was getting little twinges in my knee during the run but no real pain until mile 12. 12-13 miles seems to be the limit to the distance I can run right know before the pain starts to increase.

I wish the causeway was longer!

I'm not sure why my IT band is acting up again. It was feeling good for three months. Maybe it was feeling OK because I wasn't running much? Who know? All I know is there's no way I can run 50 miles at Stone Cat this year. I've asked the RD to drop me down to the marathon. I have a better shot at finishing 26.2 miles but it will still be a challenge if I have to run the last half with knee pain. I run long distances all the time with plantar fascia pain but ITB pain is something I just can't run through.

Maybe I'm just not tough enough.

Product Review - Injinji Lightweight No Show Toesock

2011-10-11T05:18:00.006-04:00

I've been a fan of Injinji socks for a number of years so when I was asked to test their new lightweight, no-show performance series sock I was happy to accept.

During much of my 40 years as a runner I've been prone to blistering. Then I discovered Injinji socks and I've been nearly blister free since then. In fact, I can only remember getting blisters twice in the past five years while wearing Injinji's and both times my feet were wet for several hours before the blistering occurred.

So what makes Injinji's so special?

The obvious difference is in the design of the sock itself. Injinji's fit the foot like a glove instead of a mitten like conventional socks. This has two advantages. First, it separates the toes so there is no skin-on-skin rubbing. This rubbing is a major cause of blistering between the toes. Second, the individual toe design helps keep the foot cooler and reduces moisture buildup. Moisture is also a major contributor in the development of blisters. Lastly, Injinji socks are seamless and provide a custom-like fit. The snug fit eliminates wrinkles which reduces your chances of blistering.

What I like most about the new Injinji's are their incredibly light weight. When I wear them it almost feels like I am running sock-free. Because the Injinji's are so thin you get a very good feel for the trail when coupled with a responsive trail shoe. These no-shows are a perfect match for a pair of Vibram Five Fingers. Road racers will also appreciate their lightness. An added bonus is the fact that these sock dry much faster than most other socks. This is key when running trails with water crossings as wet feet can eventually become blistered feet.

The only downside to running trails with the Injinji no-shows is your apt to pick up some trail debris because they ride so low on the ankle. This can be overcome by wearing gaiters or getting the Injinji Lightweights in the mini-crew or full crew version. I see no downside for road runners.

Give Injinji's a try and say goodbye to blisters.

Blodgett Hill Fox Run

2011-09-06T09:44:00.005-04:00

3C Race Productions is one of the sponsors for the Tuff Ten Trail Race (held on September 25th) so Saturday morning I drove to Merrimack NH to pick up some items Michael (of 3CRP) donated for my race's post-race raffle. I met him at Horse Hill Nature Preserve which is not far from when he lives. Michael was hosting a race there and it was the most convenient time and place for both of us to get together and make the exchange. Since I had driven an hour to get to Merrimack I thought I might as well run the race while I was there. 3C puts on some fun races. Check out their schedule when you get a chance.

Before the race started I was talking to another runner who told me she was from Juneau, Alaska. Talk about traveling to a race! And I was complaining about driving and hour? It turned out she was visiting her dad who is living in NH. As we talked a bit more we discovered we both grew up in the same city in MA but went to different high schools. Small world as they like to say.

The race was advertised as a 7K but it turned out to be a little over 5 miles per my GPS. The course was in the shape of a lollipop, with the stick being about quarter mile long gravel and dirt road and the pop about 1.5 miles of twisting single-track. The loop was run three times which meant runners had to climb 420 foot Blodgett Hill three times. Not an easy thing to do in the heat and humidity. Running the many switchbacks on the course was a blast and made me forget about all the hard climbing. Well, at least for a little while.

Blodgett Hill

Three loops up and over the hill.

All my long, slow training hasn’t prepared me to run short and fast but I finished in the top ten overall and second in my age group. Now before you think I’ve somehow gotten really fast, there was a very small turnout for this race and only three runners in my age group. Statically speaking, I only finished in the top 50% overall and top 67% in my age group. I’m still slow and getting slower. On the plus side, a group of young women spectators told me I was the best dressed runner in the race.

So I have that goin' for me, which is nice.

TARC Summer 12 Hour Race Report - Back To The Drawing Board

2011-08-15T10:34:00.000-04:00

First off let me say that the TARC 12 Hour Run in Medfield MA was an awesome race. Co-RDs Chris and Josh and all of the race volunteers did an amazing job and were as supportive, friendly and helpful as any I have met in my years of running ultras. Josh was so supportive, he would have convinced me to continue to run another loop even though I felt like a pile of poo. The only thing that kept me from continuing was a family commitment that necessitated an early exit from the race. Thanks for trying Josh.

The second point I'd like to make is this race confirmed what I had been thinking about since running Wakely Dam last month. My minimalist training just isn't cutting it any more. Looking over my training log for 2011 revealed how little running I've actually done in the past 32 weeks. My total so far this year is a paltry 565 miles. If I back out the 120 miles covered in the four long races/runs I've done, that drops the total to 445. That's a weekly average of about 14 miles per week! That training can get me through marathon distance but I suffer greatly once I cross that threshold. I think it's time to come up with a new plan if I want to continue running ultras.

OK, now a little bit about the race itself.

The race course was a convoluted loop on the Trustees of Reservation property know as Noon Hill. Although the course looked confusing on paper, it was very clearly marked and easy to follow. Many people dislike loop courses for long races but I don't mind them if they aren't too short and the terrain is varied. The TARC loop was approximately 6.3 miles long with technical and smooth trail sections and a moderate amount of elevation so I never felt bored during my 6+ hours of running. I never felt good either.

Pre-race meeting of TUG.

TARC mascot. "What you looking at?"

A "crazy" loop but easy to follow.

About 600 feet of gain per loop.

A long climb up 370 foot Noon Hill on right. The view was not worth the climb.

Nothing but trees.

I started out by walking the first 15 minutes with Emily and Steve. This has become somewhat of a tradition since doing this at Stone Cat last year with Em. It's a good way to warm up and catch up with friends I don't see very often. During this time I met fellow Blogger "Run Home" Pam from CT. I've been reading her blog for a couple of years now and it was cool to meet her in person. I also met two other online friends Wendy and Mark, who were very nice. But then again, aren't all ultra runners?

It didn't take long for me to figure out i was going to have a bad day. I stubbed my toe, tripping about five times ON THE FIRST LOOP! This is something that usually happens to me in the later stages of a race when I am fatigued. The trend continued throughout the day until I finally went flying through the air like superman, landing prone on the trail. I hadn't noticed how humid it was before the race but now I was sweating profusely. Humidity is my kryptonite. I knew I was in trouble. The fall just proved it.

These two cute chicks chased me all day.

And I chased this big dude until he dropped me like a bad habit. I think he finished in second place. Was it my whining that made you run so fast?

Steve and I finished the first loop under 1:30 which was just about where I wanted to be. That turned out to be my fastest of four loops even with the 15 minutes of walking in the beginning. It's funny because I felt like I was moving much faster on the second loop but that too was about five minutes slower than the first. My slowest loop was around 1:44. I guess you could say the wheels came off after loop number one. I'd like to blame the humidity but I believe the lack of any serious training had finally caught up to me.

So, now I'm standing at the crossroads. Do I continue to run ultras with insufficient training, suffering at every race and running ever slower finishing times? Do I find the time to train more, spending less time on other things I like to do? Or, do I stick with minimal training, avoid ultras and run shorter races like those on the Grand Tree and North Shore Trail Race Series?

Decisions, decisions.

"Unrelenting" - 2011 Wakely Dam Ultra Race Report

2011-08-01T13:29:00.002-04:00

After cresting a steep climb around mile 19 Kevin and I saw a runner sitting in the middle of the trail on the downward side of the hill. He was sitting up and leaning back slightly against a fallen tree limb. When we asked if he had fallen or was hurt he turned his head slowly and looked back at us. He did not speak. His eyes were glassy and he looked confused and uncertain of his whereabouts. Finally he spoke.

He said he was not hurt but had bonked hard and was very tired and nauseous. I asked if he needed a drink but he said he still had half a Camelbak of Gatorade. This led me to believe he was not drinking enough during the race and that his electrolytes were out of balance due to severe dehydration. I gave him 2 S-caps to take now and a few more for later and told him to start drinking. After sitting with him for about 10 minutes he was talking coherently and seemed in better spirits. He said he would be OK and we could leave him now. He said would walk the remaining 14 miles to the finish.

Welcome to the Wakely Dam Ultra!

Runners who enter the Northville-Placid trailhead on Haskell Road know there are only two ways to get to the finish at Wakely Dam. Either you get there under your own power on your own two feet, or you take an expensive ride in a Search and Rescue helicopter. You see, there are no aid stations with helpful volunteers filling your water bottle and handing you snacks. There are no crossroads to be used as bailout points for the weary runner. There are no pretty pink ribbons marking your way so you don't get lost. Understand this, there are no DNF's at the Wakely Dam Ultra because the only thing between you and the finish line are 32.6 miles of unrelenting wilderness.

Only one way out.

Race day was hot and humid. Not my kind of weather but at least the high for the day was "only" 90 degrees. It was close to 100 on the drive to the Adirondacks the day before. As I stood at the back of the pack waiting for the race to begin, one thing was clearly evident to me. My CamelBak was way too heavy! With three liters of Heed in the bladder, two 24 oz water bottles in the side pockets, several gels, PB&J crackers and two Cliff bars stowed for fuel, a medical kit, a blister kit, a space blanket and several other assorted items I thought indispensable (but were not), my pack weighed well over 20 pounds. What the hell was I thinking?

The few, the brave, the crazy Wakely runners! (photo credit: Rob Jacob)

The first mile at Wakely is flat single-track and those who were actually racing this thing were quickly out of sight. In fact, nearly all the 60 other runners were gone faster than a sailor's cash on shore leave. No worries here. Kevin and I weren't planning on racing for different reasons. He was coming off a fast 30 miles of pacing at the VT 100 for a 21 hour finisher and I was just plain out of shape, running about 60 total miles in the past five weeks. We were just out for a long run in the woods......a bit longer than expected.

Don't get use to this. It won't last. (photo credit: Kevin Z)

The next eight miles or so involved a series of climbs taking us ever higher in elevation. None of the climbs were extremely long or steep but there were plenty of them. There were also many, many blowdowns on the course making it difficult to get into a good running rhythm. This would be the theme for the day, constant changes in elevation and tree hopping with very little flat running until the final 4.5 miles of the race. Kev and I decided early on to walk most of the uphills because that's what Bill H. would have wanted us to do. We missed you Bill! And did I mention the bugs? They were as unrelenting as the hills of the NPT. The deer flies were so bad Keven stopped and put on his mosquito net about two miles into the race. The boy got gear.

This is more like it. (photo credit: Rob Jacob)

If only all the blowdowns were this small. (photo credit: Rob Jacob)

The trail took a beating with heavy flooding this spring. (photo credit: Rob Jacob)

At mile five we saw one of the Wakely runners standing in the trail. She asked if we were running in the race to which we responded in the affirmative. She told us she was thinking about going back to the start. She said she was fine physically but her head just wasn't into it. Kevin and I went through the pros and cons of turning back vs. continuing forward and even welcomed her to join us if she wished. In the end she decided to turn around while she was still close enough to the start. Wakely Dam had claimed it's first casualty.

I can't fault the woman for returning. If you're having second thoughts about this race at five miles it's best to go back. It doesn't get any easier the next 28. Also, I can see how a woman running alone on the NPT could get wigged-out. It's very isolated. Hell, there were a few areas during the race where I would have felt a bit uneasy had I been alone. I guess I'm not as tough as I look. Or am I?

WFF? This is one of the places that freaked me out. (photo credit Kevin Z)

Reaching the Jessup River at seven miles I decided to fill one of my water bottles and treat it with iodine. While I was filling up, the two course sweeps that left 1/2 hour after the race started arrived at the river. I can't remember their names but they were cool and we joked around while they filled their bottles too. The water level was low enough so we could rock hop across without getting our feet wet. We weren't so lucky at some of the larger rivers later in the race. Some of the bridges were washed out so wading across was the only option. Soon the sweeps were out of sight and Kevin and I were on our own again.

The water wasn't always this low. (photo credit: Rob Jacob)

More climbing and more blowdowns to maneuver over, under and around and soon (OK, not really soon, more like eventually) we were running along the edge of Spruce Lake. It was here where I heard a loon call out to me. It said, " You people are carrying heavy packs in 90 degree weather and running 33 miles over rocks, roots, trees, mud and water, all the while getting eaten alive by deer flies and they call ME a loon?" OK, Mr. Loon, I get your point. After passing the second lean-to it was time to eat. Kev gets cranky when he goes 30 minutes without food. The man can eat!

Spruce Lake. (photo credit: Kevin Z)

We don't take these "races" too seriously.

I don't remember much about the miles between Spruce Lake and the West Canada Lakes. I do remember stepping off the foot bridge across the bog and sinking ankle deep in mud, nearly losing my shoe. There was a nice cooling breeze when we entered the clearing near the lake and I wanted to stop here to enjoy the beauty of this place. Unfortunately, there was this business of completing a race before darkness so it was time to move on. I felt great when we entered the old caretakers clearing on West Lake which meant we had reached the half way point. My sense of relief was short-lived.

I almost lost a shoe here. (photo credit Rob Jacob)

Cool breeze and beautiful views. (photo credit: Rob Jacob)

Bug man gets his groove on. (photo credit: Kevin Z)

Half way point! (photo credit: Kevin Z)

"Where did the trail go?"

Leaving the caretakers clearing the trail was re-routed due to beaver activity, or was it because of spring storms? I'm old and can't remember. Anyway, the narrow trail was twisting and turning and badly overgrown. Our pace slowed to a crawl. Well, our pace was already at a crawl but it became a slower crawl when we entered this section. This re-route went on for about a mile (at least it felt that way to me) before the trail opened up again and running became a little easier.

Around mile 20 the course starts to lose elevation. There's still plenty of climbing to be done the the descents are longer and the running gets somewhat easier over the next 10 miles. Kevin and I didn't talk all that much during this time. I think the constant ups and downs and climbing over blowdowns had finally worn us down. We alternated pace setting duties with Kevin leading when we wanted to move faster and me taking over when we needed to slow down and rest a while. I'm good at slow.

At least we had ample warning.

The water level dropped a lot so the rope assist wasn't needed.

This was the deepest and widest water crossing. (photo credit: Kevin Z)

"You first." "No, you first!"

With 4.5 miles to the finish the trail dumps onto a grassy dirt road. Kevin got his fourth wind here and really picked up the pace. I had a difficult time staying close and would lose sight of him every time the trail would bend or turn. This was good motivation for me so I continued to run hard to keep Kev from escaping. The grassy road connected to a wide Vermont-like dirt road and Kevin said we were only one mile from the finish line.  I think he told a white lie in order to light a fire under my butt because that road felt way longer that one mile to me.

Kevin could have easily dropped me here but he stayed with me so we could cross the finish line together.  Kev would run a few steps ahead, turn back and yell at to me get a move on. Oh, and also to ask me to consider running the Vermont 100 next year. Yeah, I'll have to get back to you on that one Kevin. When I looked back at my splits I saw the last two miles of the race were my fastest! I was either dogging it for 31 miles or I have an incredible finishing kick! Thanks KZ for getting these old bones to Wakely Dam.

I saw the finish line about the same time I heard the cheers of encouragement from Co-Race Directors extraordinaire, Kim and Doug who did an excellent job in their first year as Wakely RDs. I sure ten year RD Jim H. feels his race was left in good hands. I felt a sense of relief and accomplishment (and immense fatigue) when I crossed the finish line at Wakely Dam. This race was more difficult than I thought it would be, and more amazing.

The Wakely Dam is what ultra running is all about. Self-reliance, difficult terrain, hard effort, raw nature and personal victories. Wakely Dam Ultra is unrelenting.

Note to readers: Most of you know I like to take numerous quantities of pictures when I'm on these adventures. This time I stowed my camera in my backpack where it was difficult to reach so I didn't get any photos. My bad.   KZ was the cameraman on this adventure run and contributed to this post with his fine photographs. Also thanks to Rob Jacob, a multi-time Wakely finisher. I "borrowed" some of your pics.

If you like flat, don't come here.

Wakely Thoughts And Motivation Lost

2011-07-19T09:43:00.000-04:00

In four days I’ll be running 32.6 miles of the Northville-Placid Trail in one of the remotest areas in the Adirondack Wilderness. Having never been on the NPT previously I have no idea what to expect, other than getting bombarded by squadrons of persistent deer flies.

Wakely is a tough race. The finishing times over the years are evidence to the race’s difficulty. In Wakley’s 10 year history, only two runners have broken five hours in what is essentially a long 50K. The course record is “only” 4:54. I’m not certain what makes this race so hard. It has a fair amount of elevation gain but not a ridiculous amount. It has some very technical trails to slow you down but also some easier sections on old logging roads. I’m sure you lose some time filtering water and refilling water bottles in creeks and steams along the way but could that be much more than you would lose stopping at aid stations in a “civilized” race? I don’t have answers now, but I know they will come to me soon enough.

On another note, I’ve completely lost my motivation to run at the worse possible time. I knew it was bad, but I didn’t realize how bad it was until I looked back at my last five weeks of training. I’ve only run 12 times for a total of 64 miles and my longest run was only 10 miles! Not the best ultra training. My lack of desire came shortly after my 30 mile run on the Bay Circuit Trail in mid-June. I don’t think I was properly trained for that distance at that time and it took the wind out of my sails. Since then, I’m been waiting for a strong ocean wind to fill my mainsail. Perhaps a storm is brewing for Saturday?

Wakely Dam Ultra Course Preview

2011-07-03T10:59:00.000-04:00

With three weeks to go until the Damn Wakely Dam Ultra in New York's Adirondack Wilderness it was good to see Co-RD Doug conduct a recon mission to get an update on trail conditions. Most of the North East experienced heavy rains this past spring and upper state New York had serious flooding in many areas. It was no surprise to me to see much of the trail wet and muddy. The rivers and creeks were so swollen that some bridges were destroyed. They wont be repaired for quite some time so the rivers will be crossed Rucky Chucky style on race day. I cant wait!

Check out the course flyover below. It makes 33 miles look like a very long way to run.

Damn Wakely Dam Ultra - Course Flyover from RDJim on Vimeo.

All photos below courtesy of RD Doug G.

One of the few drier sections.

This was more typical.

Looks more like a brook than a trail.

Wet and overgrown.

As if the mud wasn't bad enough there were several blowdowns to contend with.

This will certainly slow your pace.

Better bring a change of socks!

Fast moving water.

Foundation of bridge.

The rest of the bridge was swept down stream intact.

More photos from Doug's run can be found HERE.

It looks like Wakely 2011 will be a wet and wild run. All I can say is I hope the trail doesn't dry up too much in the next three weeks. What fun would that be?

Think rain!

Inov8 Roclite 295 - Product Review

2011-06-23T13:27:00.004-04:00

Inov8 has updated their popular Roclite 295 model for 2011. Gone are the dull gray and blue uppers and endurance rubber soles. This year's shoe has a sharper black and lime green upper with the Inov-8 logo boldly displayed. Not that fashion matters among trail runners. It's function that counts and the 295 performs very well under a variety of terrain and surface conditions with it's new sticky rubber soles.

Let's start from the ground up.

The minimal heel-to-toe drop and low arch structure of the shoe keeps you low to the ground and less likley to roll an ankle. Although the sole is now made with sticky rubber it keeps the traditional Roclite lugs that work well on hard-pack, mud and other surfaces. The sole grips well on muddy trails and over wet rock and roots but it will wear faster than the harder endurance rubber of other Roclite models. The softer sticky rubber is also more flexible than the endurance sole and gives the runner a better feel for the trail. This soft, flexible sole does come with a price besides less durability. It does not provide enough protection on technical trails from sharp rocks and gnarly roots. You will feel them through the sole which can become a problem after hours on the trail.

The mesh upper has a tighter weave than previous models but it still drains well and should be more resistant to wear and tear than a looser mesh. There isn't much structure to the upper which contributes to the shoe's light weight. But less structure means less support. To help control lateral movement, Inov8 has developed the Met Cradle. It's an upper webbing system positioned to cradle the forefoot and provide a secure foot hold. It works to some degree but there is certainly more foot movement in the 295 when compared to the heavier, more structured upper of the Roclite 319. The toe box is generous in height and width and gives your piggies plenty of room.

In my opinion, the Roclite 295 is another winning shoe from Inov8.

Bay Circuit Trail Sections 6 & 7 - Navigation Nightmare

2011-06-21T04:45:00.007-04:00

This past Saturday I completed my 5th and longest run to date on the Bay Circuit Trail. With warmer weather approaching and the expected increase in biting insect activity I was hoping to make it to the halfway point on the BCT. By doing so I could take a break from the trail in July and August and return in the fall to complete the journey. I first had to finish up the last two miles of Section #5 on the Bruce Freeman Rail Trail before continuing onto Sections 6 and 7. The total distance should have been around 28 miles but with all the detours I took by getting lost I ended the day with 30 miles. I love bonus miles!

Overview of BCT Sections 6 & 7

Just enough changes to make it interesting.

The first four miles were not the most enjoyable for me. The first two were on the paved rail trail and the next two were on Route 27. Pavement does a number on my plantar fascia and IT band but I managed to make it though this stretch without issue. I did have a few distractions along the way to help past the time. First, I saw a rabbit and a large flock of turkeys on the rail trail and then saw a big group of riders blasting down Route 225 in Westford. Still, I was very happy when I made it to Nashoba Brook Conservation Area and saw dirt under my shoes.

The trails through Nashoba Brook were overgrown and appeared to be seldom used. Even thought the weather has been dry lately the low-lying trail was very muddy or wet in spots. This would not be a good place to run in early spring. I was also somewhat surprised at how technical the trails were in some areas. Most of the trails I have run on the BCT previously have been fairly tame. Trail marking in Acton was excellent and I never had to stop to check the map or trail guide. That would change later in the run.

Overgrown and narrow single-track trail.

Crossing Nashoba Brook.

Wet, technical "trail." The mosquitoes were eating me alive in here.

Tranquil brook-side location.

Two interesting sites I came upon in this area were the location of a former pencil factory, complete with a history lesson on the progression of the pencil and a stone chamber dug into the side of a hill. It appears the stone chamber was used to store ice in the winter and farm products such as root crops at other times. The chamber was very cool and I would have explored deeper into it had I been carry a headlamp or flashlight.

Location of former 19th century pencil factory.

Stone chamber just off the trail that I had to explore.

"Is anyone home?"

As I was leaving Acton though a grassy meadow I was attacked by horse flies. I moved quickly but could not avoiding getting bitten a few times before crossing into Concord and into the Annursnac Hill Conservation Area. While there I looked for the World War II bunker in the woods. I saw two vent pipes coming out of the ground so I assumed I was near it, or on it, but did not see any other evidence that it existed. I continued moving south, then east making my way to the Minuteman National Historical Park. It amused me to think I've lived in Massachusetts for 56 years and never visited this park. It took a crazy idea, like running 200 miles on the BCT to get me here!

Stopping at the vistors center gave me an opportunity to top of my Camelbak before checking out the rest of the park. I didn't want to linger too long but did want to get a good look at the battle site of April 19, 1775. There were many visitors at the park on this beautiful Saturday morning. One or two may have looked at me in an unusual manner but it was understandable. It's not every day you see a sweaty old man wearing a Camelbak and bandana with packets of Gu stuffed in his pockets and running around taking photos of everything that isn't' moving. OK, time to move on.

A good place to take on fluid when the well is running dry. PS they also have restrooms!

The bridge where the battle was fought.

The Concord River, looking upstream.

Leaving the park I passed though Concord town center and headed south-east along a flat stretch of road before turning into the Hapgood-Wright Town Forest. After running a mile of trails it was back to pavement for a short distance before crossing a very busy Route 2. Lucky for me there was a traffic signal to stop the speeding cars and I was able to cross safely. This marked the end point for Section # 6 and also the halfway point for this long run. I had made it 15 miles without a hitch but the wheels were about to fall off.

Concord town center.

The home of Ralph Waldo Emerson.

More muck in Hapgood-Wright Forest.

After crossing Rt 2 I entered Walden Pond State Reservation. I circumnavigated the west and south rim of the pond, crossed a road and entered the woods on the other side. The trail then entered a large field. It was here where things began to get confusing. I had a difficult time following the trail guide and lost the trail somewhere in the field. I ending up scaling a stone wall to make my way back to last know reference point. From there I was able to locate a trail marker at the intersection of Route 126.

Then my troubles began.

I misread the trail guide and thought I needed to go left and follow the perimeter of a large farm field until I saw an opening into the woods. In fact, the guide was referring to the farm at the next intersection. So I spent the next mile running around the farm looking for an opening that didn't exist before I realized my mistake. The farm hands watching me all this time must have had a good chuckle!

Leaving the trails neat Mt. Misery (how appropriate) I got confused again by looking at the south to north directions instead of the north to south directions. I now believe it's more important to take an extra minute to fully read the guide before running off and wasting many more minutes by going in the wrong direction or missing key reference points. Anyway, back to my misadventure. It took me 20 minutes to cover the next 0.7 miles because I was never sure I was going in the right direction. It turned out I was.

The next 4.5 miles was a mix of trail and roads that I covered without issue. Then I found myself standing at the edge of the nightmare known as Sedge Meadow. Two miles of tall grass with several intersecting trails heading in all directions. And no trail markers! I spent the next 30 minutes taking different trails that seemed to be heading in the direction I wanted but they always curved off in a different direction after a short distance. I got tired of this trial and error approach and decided to just go in one direction and see where it would lead me.

It led me to the Wayland Country Club.

Waist high grass trail in Sedge Meadow. Got ticks?

Right or left?

I was happy to be out of the meadow and even happier when I spotted the clubhouse. I had been out of water for a while and really needed a drink. I settled for a ice cold Coke. After guzzling half the bottle I made my way to a rendezvous point at the intersection of Routes 20 and 27 where I was meeting my rescue party. All the mistakes I made along the way had put me behind schedule and I didn't want to miss my ride back home. I cut my run short by a mile but still manged to bag 30 miles for the day. Damn, I really wanted that 50K!

The good news is I've completed nearly half of the Bay Circuit Trial with and estimated 97 mile covered so far. My next run will take me south of the Mass Turpike and one step closer to the shores of Kingston.

Hey, it's summer!

More photos from my Sections 6 & 7 run can be found HERE.

Stats:
BCT Legs 6 & 7: 28 miles + 2 miles of "wandering'
Surface split: Roads 10.6 + 2.3 paved rail trail, Trails 15.1 + 2 on grassy meadows
Elevation gain: 960 feet
Highest Point: Strawberry Hill, 327 feet
Start Point: Heart Pond, Chelmsford
End Point: Pelham Island Road, Weyland
Other towns: Westford, Carlisle, Acton, Concord, Lincoln,
Green spaces: Nashoba Brook, Spring Hill, Stoneymeade Cons. Land, Annursnac Hill Cons. Area, Hapgood-Wright Town Forest, Walden Pond State Reservation, Mt, Misery, Trout Brook, Castle Hill, Sedge Meadow and Cow Common
Hydration: 100 oz Heed, 50 oz water, 20 oz Coke
Fuel: Gu gel (4) PB&J crackers (12)
Footwear: Brooks Cascadia 5, Injinji socks
Total BCT Legs 1-7: 97 miles
Surface split: 57 trail & dirt road, 33 pavement, 7 paved rail trail.
Elevation gain legs 1-5: 4049 feet
Highest Point 424 feet
BCT remaining: 103 miles

Find Your Strength

2011-06-14T05:25:00.003-04:00

I've always been fascinated with creative people. They possess a gift that allows them to transform their thoughts, ideas and visions into something tangible for others to enjoy. I recently worked with a large group of creative people shooting a commercial for Spaulding Rehabilitation Hospital's "Find Your Strength" program. It was a very enjoyable, educational and exhausting experience. I never realized the amount of time, effort and creative thought it took to make a 30 second spot for television. I'd like to thank Monique, Vlad and all the hard working crew for a day I'll never forget.

Bay Circuit Trail Sections 4 & 5 - Cushy Trails, City Streets And A Rail Trail Too!

2011-06-06T04:00:00.006-04:00

Saturday morning was a perfect day for a long run. The air was cool and the cloudless sky a deep blue. Bill H. and I were off before 9 am to run the 4th and 5th sections of the Bay Circuit Trail. Although I was looking forward to running the many trails in the AVIS network I was dreading the run through the streets of Lowell. This section of the BCT from the Merrimack River to the Bruce Freeman Rail Trail is not finalized so we would have to negotiate the Lowell stretch on our own. Al French had offered to help me obtain access to the Concord River Trail (currently not open to the public) so I could avoid some of the city streets. Unfortunately, I decided to run section 5 at the last moment and Al would not have had enough notice to work out the details with the Park Service.

Sections 4 & 5 from Andover to Chelmsford.

The town of Andover has done an outstanding job preserving green spaces throughout the town. They also keep the trails well marked and maintained. This was the first time I have not lost the trail during my many mile on the BCT. Well, almost anyway. We did make a minor error in Doyle Link but it only added a short distance to the run. This is what happens when I take the lead. Bill is a good navigator and he has saved my butt a few times during our past two runs. I decided to follow him the rest of the way.

Running along an esker in Indian Ridge.

West Parish Meadow

Towering trees in Doyle Link.

Water crossing in Harold Rafton Reservation.

We actually saw a deer in Deer Jump though it did not jump.

The trails in AVIS are not technical and many or them are covered in soft duff making for easy and enjoyable running. It was nice not having to look at my feet for a change! We hop-scotched from one AVIS reservation to the next by running short sections of pavement before making it to the banks of the Merrimack River. Here we were able to run an uninterrupted trail until reaching the town of Tewsburry. In the winter you can continue along the river through a golf course but it's off limits during the other three seasons. This meant we had to take a 2 mile detour around the golf course via the roads. Yuck! This was just a small preview of the torture to come.

Follow Bill along the Merrimack River.

Much of the trail is close to the river's edge.

If you know "The Rivah" you know exactly where I am!

After skirting around the golf course on the Tewsburry- Lowell line we were back on the river for another mile before hitting 4.5 miles of hell (aka pavement) in Lowell. I mapped out a zigzag route thought the city trying to avoid the traffic of major roads. We got a few strange looks from some people on these side streets. Something told me they didn't see many runners in this part of town. My feet were really getting sore from the beating they were taking on the road. I was able to take my mind on the pain at least temporarily, when Bill noting our scenic surroundings quipped, "This the the only trail run where you can get your muffler changed if you wanted too."

Cool trolley car in Lowell.

Did you know Lowell is the mecca for long-distance runners? All the cool cats hang out at the Ultra Lounge.

After what seemed like an eternity we arrived at the start of the Bruce Freeman Rail Trail. The trail is nearly seven miles long but it is all paved. Thankfully, we had parked 2 miles shy of the end at Heart Pond. Still, there was no way my plantar fascia was going to survive another 4-5 miles of pavement. I was able to avoid most of the pavement by running along the sides on a mix of dirt, stone and tall weeds.

The beginning of the end.

The proverbial light at the end of the tunnel.

Shady rail trail.

I was beginning to feel tired after twenty miles and wasn't sure how many more we had to run. All along I thought the rail trail was flat until Bill told me we were running uphill. Sure enough the trail had a slight incline in this direction and it was unrelenting. I finally told Bill I needed to take a walking break. After walk for a minute or two I was thinking to myself, " How am I going to get my legs moving again?" I was beat. Then, before we started running again, Bill pointed to the right. When I looked up I saw the parking lot and Bill's car. I was overjoyed! What a pleasant surprise and 22 miles on the nose to boot. Bill suggested I run the remaining miles of the rail trail and offered to wait for me to return. I thanked him for the offer but declined. I will save that for another day.

Uphill finish

Our final destination, Heart Pond

After a quick cool down in Heart Pond it was time to pack up and get a move on. Bill drove me back to Andover to pick up my truck and we departed for home. Bill had the Red Sox game in mind. I had my mind on a shower and nap. Yeah, it's tough getting old, but it's better than the alternative.

Until next time...
Many more photos of the run can be seen HERE.

Stats:
BCT Legs 4 & 5: 22 miles
Surface split: 8.2 trails, 9.4 roads, 4.4 paved rail trail (some of paved rail trail can be avoided by running on soft shoulder).
Elevation gain: 935 feet
Highest Point 220 feet
Start Point: Lupine Road, Andover
End Point: Heart Pond, Chelmsford
Other towns: Tewsburry & Lowell
Green spaces: Doyle Link and Merrimack River Trails. Indian Ridge, West Parish Meadow, Harold Rafton and Dear Jump Reservations.
Hydration: 100 oz Heed, 32 oz Gatorade
Fuel: Gu gel (2) PB&J crackers (12)
Footwear: Brooks Cascadia 5, Injinji socks
Total BCT Legs 1-5: 68.7 miles
Surface split: 41.4 trail & dirt road, 21.9 pavement, 4.4 paved rail trail.
Elevation gain legs 1-5: 3089 feet
Highest Point 424 feet
BCT remaining: 131.3 miles

Running In Red Rock Canyon

2011-06-01T18:44:00.001-04:00

Last Sunday I took advantage of a drop from the previous days 90+ degree temperatures to run in the desert of Red Rock Canyon in Las Vegas, Nevada. Red Rock Canyon is located 17 miles west of the adult playground and is in marked contrast to the neon, noise and crowed streets of the concrete jungle known as the Las Vegas strip.

Arriving in late afternoon I didn't have time for a long run so I took the first trail I saw leaving the Visitors Center. I decided a short out and back was the best course of action given my unfamiliarity with the area and the time of day. The weather conditions were a bit unusual for this time of year. The temperature was in the mid-sixties with strong wind and gusts up to 50 miles per hour. At times it was sunny, but it was mostly cloudy during my run. I even felt a few drops of rain but that lasted less than a minute.

This was the first time I ran trails west of the Mississippi and I really enjoyed the experience. I would love to return here some day when I have more time to explore. The Red Rock Fat Ass 50K in January would be a good way to start off 2012. Then again, I need time to decompress after living the 24/7 lifestyle of Vegas if only for a few days.

You can view my photos of my Red Rock Canyon run HERE.

And that, I'm afraid, is all I can share about my trip to Vegas. ;-0

Bay Circuit Trail's Ultra Past

2011-05-18T21:04:00.001-04:00

While doing some research on the Bay Circuit Trail I came across this article about a 50 mile race on the BCT hosted by GAC back in 1998. I see a few familiar names on the list of finishers. It would be pretty cool to see an ultra return to the BCT. Any RDs out there looking for a challenge?

The Bay Circuit Trail 50 Mile: All Guts, No Glory

By Don Allison

Had you come across the Boxford, Mass community center on Sunday, you probably would have paid little attention to the small gathering of people out front: just a couple of tables with drinks, food, and supplies, along with a couple of dozen folks in lawn chairs. Then you might have seen the moving liquid figures on the chronomix clock and deduced that a race was in progress.

Had you stuck around to investigate a little further, you would have seen an occasional runner saunter up to the supplies table every five or ten minutes, stop to chat while drinking and eating, then saunter off in the opposite direction after a while. Boy, this is some kind of relaxed race, you might have said to yourself. A check on the clock however, already at six hours and counting, would have solved the puzzle: it was an ultramarathon race.

No, there were not any booming public address announcers, no thronging masses pushing and shoving for a look at the finishers, no media truck with cameras and notebooks at the ready, no volunteers in lime-green Adidas jackets. But if you were looking for plenty of good running, with the emphasis on plenty, you would have been in the right place.

Under the direction of Gil's AC and the irrepressible Jim Gilford, the 2nd Bay Circuit Trail 50 Mile took place on Sunday on Boston's North Shore. Not only was the race nearly twice as long as the standard marathon distance of 26.2 miles, the course was held over changeable and often rugged off-road terrain of the Bay Circuit Trail.

The BCT is a network of trails that runs from Boston's North to South Shores. It is the dream of BCT officials to have an uninterrupted 200-mile route completed by early next century. Some of the best-maintained and most scenic parts of the BCT are on the North Shore in the towns of Boxford, Ipswich, Rowley, and Gerogetown, where the race was held.

A group of about 50 hardy ultrarunners set off at 7:00 a.m. on Sunday to conquer the 50 miles of trail. Some were competing for top placement while others were merely hoping to sneak in before the 12-hour cutoff. Although 12 hours for 50 miles is only 14 minutes per mile, don't be deceived. Fourteen minutes for a mile goes by pretty quickly when you have been slogging on a rocky and rooty trail, 10 hours into a run on a hot spring day. Everyone who completed this run possessed all the requisites of the true ultrarunner.

For Harry Lepp from Danielson, Connecticut, this race offered redemption of sorts. The soft-spoken Lepp had gone off course in the inaugural edition of this race last year, while leading at mile 30. By the time Lepp was able to get back on track, a top finish was beyond reach. This time, he seized the race early on, establishing a commanding lead. There would be no mistakes; he went on to win in a superb time of 6:46:33. That's just over eight minutes mile for 50 off road miles.

Lepp is an experienced distance runner, having racked up dozens of ultras and 2:40 marathons. In fact, just a few weeks before the BCT, he won the Holyoke Marathon in 2:46. No biggy, just an easy 26.2-mile jaunt. After the race he seemed as composed as was on the trails all day, and not a bit sore, as walked about in no apparent discomfort. "I enjoyed the race," he said. "It was a nice day and the course was very scenic." Like many of the runners here, Lepp has bigger fish to fry in the near future. He is headed off for the Vermont 100 Mile in July, a race that draws runners from across the USA, and in which he recorded a top ten finish in 1997.

On the women's side, Christy Cosgrove, a Gil's AC disciple, ran a fine 7:32:16 to finish sixth overall and capture the women's division. Cosgrove had the full and very vocal support of her Gil's AC teammates throughout the day as she tallied up the trail miles."You've got sub-eight, you've got sub-eight!" bellowed Gilford as Cosgrove passed the 40-mile mark. The declaration was made with such authority that surely Cosgrove never doubted the sub-eight hour finish would indeed become a reality.

Cosgrove will tackle the legendary Western States 100 mile in California next month with several of the Gil's teammates, including Gilford himself. Unlike Lepp, she was not quite so nimble after the BCT race. Asked for a photo by an intrepid CR journalist, she began to try to unfold her sore and exhausted body from the lawn chair in which she was sitting, With a little effort, she was able to complete the task. Ultrarunners-they always finish what they start, no matter how tough the task.

Results of the Second Annual Bay Circuit Trail 50 Mile Run

Place Time      Sex  Age  Name   
  1.   6:46:33   M    41  Harry Lepp
  2.   7:05:53   M    33  Jerry DeZutter
  3.   7:12:00   M    37  Hans Put
  4.   7:25:41   M    39  Joe Clapper
  5.   7:25:41   M    33  Al Paine
  6.   7:32:16   F    37  Christy Cosgrove
  7.   7:47:57   M    46  Steve Pero
  8.   7:56:24   M    55  Roger Welsh
  9.   7:59:49   M    41  Rick Silverman
 10.   8:08:19   M    29  Marc Eaton
 11.   8:08:57   M    37  Dave Leslie
 12.   8:24:59   F    34  Donna D'Agostino
 13.   8:42:06   F    35  Karen Hammond
 14.   8:49:38   M    46  James Gawle
 15.   8:51:33   M    54  Ray Lavigne
 16.   8:53:17   M    35  John Berard
 17.   8:55:06   M    51  Nick Palazzo
 18.   9:03:03   M    39  Stephen Peckiconis
 19.   9:12:50   M    47  Paul Hoffman
 20.   9:14:04   M    45  Rich LeBoeuf
 21.   9:27:01   M    44  Lee Dickey
 22.   9:27:40   F    44  Diane McNamara
 23.   9:28:58   M    37  Dave Ackerman
 24.   9:28:58   F    34  Tracy Reusch
 25.   9:38:45   M    56  Don Platko
 26.   9:45:58   F    33  Amy Hummel
 27.   9:56:09   M    35  Nick DiBenedetto
 28.  10:18:33   M    35  Charles Nasser
 29.  10:19:02   M    40  Wayne Smokler
 30.  10:23:22   M    45  Len Gibely
 31.  10:33:16   F    53  Jean Boswell
 32.  10:38:16   M    52  Bert Meyer
 33.  10:49:33   F    49  Peg Ryan
 34.  10:50:00   M    54  Vincent Croce
 35.  10:54:21   F    41  Melanie Kalafatis
 36.  11:08:07   M    43  Fred Gruhle
 37.  11:13:15   M    68  Richard Busa
 38.  11:29:58   M    60  Timothy Kourounis
 39.  11:33:21   M    40  Nick Leighton
 40.  11:34:37   M    51  John Horvath
 41.  11:38:48   F    32  Julie Burnett
 42.  11:42:43   F    28  Tammy Seed
 43.  11:44:27   F    36  Cheryl Hood
 44.  11:54:00   M    59  Art Gulliver
 45.  12:11:39   M    65  Dick Sullivan
 46.  12:35:41   M    34  Ken Gulliver

Bay Circuit Trail Section #3 - Single-track Heaven

2011-05-16T08:41:00.004-04:00

Saturday morning I met my friend Bill H. in Andover to run my third leg of the Bay Circuit Trail. This leg begins in Boxford at the entrance to Boxford Wildlife Sanctuary and ends in Andover. The distance reported on the trail map was 14.5 miles but with re-routing caused by beaver activity and one missed turn, the run concluded after 17.2 miles. Bill left his car in Andover and we took my truck to Boxford to start the run. It was cold and damp at 8:30 am but there was no rain. It was a good morning for a long run.

Course overview

The terrain was mostly flat to gently rolling with one longer climb up Holt Hill in Ward Reservation in Andover.

View of the 47 miles of the BCT run to date.

After a 5 minute warm-up walk we broke into a slow trot. It wasn't long before we reached our first obstacle, submerged trail. We were able to follow a herd path around the water and keep our feet dry. There's nothing worse than getting your feet wet in the first 10 minutes of a 4 hour run. We encountered a few more wet trails in Boxford Forest but we were able to find detours around all of them.

One of the many wet spots in Boxford Forest.

The moisture and warmer temps are bring the sleeping forest back to life.

Bill's effortless stride makes it look easy.

The trail was well marked in Boxford Forest and following it was easy with one exception. When we came to a graveled clearing we had the option of going left or right but could not see a blaze indicating direction. We went left and looked for the cairns mentioned in the trail description but could not see any. Unsure if we were heading in the right direction we backtracked until we realized we were going the right way a along. This added another half mile to the run but the walking break felt good to me so it was all good. After leaving Boxford Forest we ran on a brief stretch of pavement, cut back into the woods, crossed Route 114 and entered into Harold Parker State Forest.

We did come across one unpleasant sight in North Andover just before reaching Bradley Palmer. I'm not sure if the town is responsible for this or a private business but there was a huge volume of fill spilling onto the trail. Besides earth, it contained concrete blocks, steel pipes and other road and construction materials. I alerted Al French to this after the run but of course he was already aware of it and working to get it resolved. I'm not sure how he does it but he seems to know what is happening on the 200 miles of BCT at all times!

Huge pile of earth and other material covers the trail.

This makes me very angry!

This berm is about 15 feet high.

The thing I like most about taking on the Bay Circuit Trail is the excitement of exploring new trails in the area. I have never been to Harold Parker before and didn't know I was about to be running on some of the sweetest single-track I have seen in my five years as a trail runner. Entering the trail head off Rt 114 we bushwhacked a short while through trails that have seen little traffic. It was here that Bill noticed a few unwelcome hitchhikers on his arm, ticks! He said they were not the Lyme-carrying type but a tick is a tick and they had to go. Once we broke out of the brush we were treated to four miles of twisting, undulating single-track the likes I have not seen before. I was in single-track heaven!

Entrance to Harold Parker.

Bill dances along a stone wall keeping his new Hokas dry.

Tropical looking.

A sign of good things ahead.

The trail snaked through Harold Parker for miles.

This reminded me of Wapack. I may have nightmares!

Bill clings to a grant erratic.

Before leaving Harold Parker we ran into a large contingent of GACers running in the opposite direction. We stopped and chatted briefly with Cheryl, Paula, Al, Norm and a bunch of others I recognized but don't know by name. Bill and I moved on to meet up with Emily. She had called me earlier and told me she was coming from the Andover end and would meet us somewhere near Skug River Reservation. Her estimate was right on. We ended up meeting her just across the street in Hammond Reservation.

Curving boardwalk in Skug Reservation.

Hey Em, we're here for the "meet-up."

Once we connected with Emily I was able to put away my trail map and follow Em's lead. This is her home turf and she knows the trails in this area as well as I know the trails in Breakheart Reservation. After leading us through Hammond we entered the Mary French Reservation. Although this is one of the smaller Reservations in the Andover area it is one of my favorites. The 1000 foot boardwalk over a bog is a great place to watch and listen for a variety of birds.

Emily showing us around her stomping grounds.

If you ignore my footsteps you can hear the birds chirping.

After passing through a residential neighborhood our shoes where back in the dirt as we entered Ward Reservation. We ran past a large, sloping meadow with a charming old house overlooking a sea of green and colorful trees. Ward was home the to only real hill during our 17 mile run. At 424 feet, Holt Hill was also the high point and offered splendid views of the surrounding area. I only wish it was a clearer day.

Em and Bill giving scale to the magnificent meadow.

An idyllic location.

Fire Tower atop Holt Hill.

View from Holt Hill.

Leaving Ward Reservation we made a final push to the finish. A quick jaunt along a busy road brought us to the Philips Academy athletic Field. After cutting across the open field we were on the road again passing beautiful old homes and landscaped lawns. It was easy for me to avoid the pavement since I was able to run on a wide strip of lawn on the sidewalk. About 200 yards from Bill's car a got a twinge in my knee but other than that I had no discomfort during 4+ hours of running. I'm keeping my fingers crossed and hoping this is a sign of better health to come.

Running against oncoming traffic.

Grassy field in Phillips Academy.

Stately old home.

Closing in on the finish.

Success!

After the run we stopped by Moor and Mountain and spoke with Al and Burt a bit. Two very nice and knowledgeable men. If you're ever in the Andover area you should stop by for a visit. I was happy to get this third leg of the Bay Circuit Trail completed without any IT band issues (except at the end). Still, I'm running behind schedule if I plan to run the full 200 mile before late fall. I think I'll have to consider running two sections next time out in order to get back on track.

Many more photos from the run can be seen HERE.

Until next time, chow....

Stats:

BCT Leg 3: 16.2 miles

Surface split: 14.2 trails, 2.0 roads (can be avoided by running on soft shoulder).

Elevation gain: 857 feet

BCT Legs 1-3: 46.7 miles

Surface split: 34.2 trail & dirt road, 12.5 pavement

Elevation gain legs 1-3: 2154 feet

BCT remaining: 153.3

Start Point: Bald Hill Reservation, Boxford

End Point: Lupine Road, Andover

Other towns: North Andover

Green spaces: Bald Hill Reservation, Boxford State Forest, Harold Parker State Forest, Skug, Hammond, Mary French and Ward Reservations.

Hydration: 80 oz Heed

Fuel: Gu gel (2) PB&J crackers (6)

Footware: Brooks Cascadia 5, Drymax trail socks.

GAC Mother's Day Run - 6 Hours That Didn't Happen

2011-05-08T13:53:00.002-04:00

I headed to Bradley Palmer State Park this morning intending to run for 6 hours or 50 kilometers, whichever came first. In the back of my mind I knew there was a strong possibility this may not happen. Two weeks ago I experienced significant knee pain while running the TARC 50K. Since that race I have only run twice and still felt some discomfort even though I kept the runs very short. I was hoping today would be different.

I started out walking for 10 minutes to warm up my IT band. That seems to help with the knee pain, sometimes. After that, I began running at a comfortable pace. The two week rest since TARC was beneficial as I felt well rested and very strong today. I was ticking off mile after mile at 11:00 pace and it felt very easy indeed. I know that sounds slow but maintaining that pace for the full six hours would give me about 33 miles, more than I needed, or wanted for today.

Photo credit: Roger Purham

I was monitoring my body closely for any signs of discomfort but there were none. For a while I thought I had 50K in the bag. Then, at mile 11, I felt the usual stabbing pain in my knee. I knew then my race was over. I decided not run the remain 20 miles in pain like I did at the TARC race two weeks earlier. I only had one more mile to go to the end of the fourth loop and would end my race there.

Although I was disappointed I didn't go the distance, stopping when I did was the right decision. I don't want to jeopardize my Bay Circuit Trail runs nor my chance to run the Wakely Dam Ultra in July. I still had a great time seeing so many familiar faces and a few new ones too. GAC races always brings out a huge North Shore contingent.

I was also very happy to have my wife out with me on the trails today. She planned to walk a loop and then head back home while I continued to run. Unfortunately, she had a hard time finding her way back and ended up walking for 2.5 hours. Because of this I got to see her three times during my run. Although I explained to her where the trail went, she just didn't seem to get it. Or did I leave out an important piece of information critical to her finding her way back? Of course I would never do something like that on Mother's Day!

Happy trails!

Product Review - Everything You Don't Want To Know About Iliotibial Band Straps

2011-05-01T18:58:00.000-04:00

In the past year I’ve become very familiar with the many IT band straps on the market. Since first experiencing knee pain during the Traprock 50K in April 2010 I have tried four straps from different manufacturers with mixed success. No IT band strap on the market will cure ITBFS, nor will it allow you to run completely pain-free. At best, a properly placed and fitted strap can delay the onset of pain allowing you to run longer than you could have (or should) without one. That being said, here is my take on the four I’ve used from worse to best.

Fourth Place: The McDavid Knee Strap. I’ll admit I never gave this one a real chance. I just never liked it all that much. The strap width is too narrow and the neoprene support is not firm enough to apply enough pressure to the IT band. One the plus side it’s the least expensive at $10.

Third Place: Mueller ITB Strap. This is the first strap I tried. It’s the widest of the four and I thought it would provide the most support. It does apply a lot of pressure but most of it is felt on the hamstring and not the IT band. Perhaps my leg is not large enough because this strap is long enough to wrap around the leg of Quadzilla! The plastic loop makes it fast and easy to adjust the strap but it also digs into your leg. And you will need to adjust this one often. The neoprene stretches easily and also causes excessive perspiration which causes the strap to slide down your leg.

Second Place: Imak Knee Strap. I haven’t been wearing the Imak for that long but it still finished a close second. This strap incorporates a pressure pad filled with many small gel beads that provide focused pressure and maximum support. Another cool feature is a dual locking strap system that allows flexible tension and a perfect fit. Lined with soft cotton lycra this strap stays in place even after several hours.

And the winner is?

Pro-Tec Athletics IT Band Compression Wrap. This strap is two inches wide and has a large compression pad that provides targeted pressure stabilizing the Iliotibial tract. It’s not as easy to use as the Imak but once in place it tends to stay there. This product is well made and should last a long time. I rated the Pro-Tec first due to the fact I was able to run the 2010 Stone Cat Marathon totally pain-free wearing this strap.

I hope none of you ever have a need for an IT band strap but if you do, I hope this helps you choose the one that meets your needs.

Until next time, wishing you healthy, pain-free running.

TARC Spring Classic 50K (32.75 miles) Race Report - Déjà vu all over again.

2011-04-25T16:54:00.005-04:00

The TARC Spring Classic was held this past Saturday under less than ideal conditions. Unfortunately, the meteorologists got it right this time and the rain, wind and cool temperature arrived as predicted. That didn't stop this inaugural event from being a complete success. Close to 200 runners in four different races ranging from 10K to 50K (50K measured in Crowley miles) enjoyed the pine covered forest trails of Jericho Woods in Weston, MA. And let me not forget to mention the mud and water which increased in depth and viscosity with each passing loop. The harsh conditions proved to be the undoing of many 50K runners as indicated by the 68% finishers rate. That's more reflective of a 100 mile race than it is for a 50K.

Pre-race gathering - Rob, Me, Emily, Steve. (Photo credit: Unknown Runner)

TARC mascot fires up the ultra crowd! (Photo credit: Steve L)

I made the drive to Weston with my friend RunninRob who was looking to bag his first ultra finish. He couldn't have picked a worst day to attempt it. Actually, he could have but why would he? Rob ran a strong race (I knew he would) and officially joined the ranks of "Ultra Runner." His journey to the dark side is now complete and there will be no turning back. Congrats man!

Rob, #25 was all business and got it done. (Photo credit: Kevin Z)

I, on the other hand, was not expecting to break any records. I have only been running three days a week averaging 18 miles per week during the past two months. This was not done out of laziness but more out of concern for my ailing IT band. I was hoping by keeping my mileage to a bare minimum I would be able to run pain free. This worked well when I kept my runs under 10 miles but I have experienced some knee pain during my long runs on the Bay Circuit Trail. I was certain the pain would return at some point in the race. I just wasn't sure how early, or late it would occur.

Since my bud Steve L. trains even less than me but still manages to finish 100 mile races, I figured I would try to hang with him during the race for as long as possible. This worked out very well as both of us were very comfortable running the same (ridiculously slow) pace and with taking walking breaks as needed. Our friend Paul, who started the race a little late, caught up with us and ran a few miles with us before disappearing off into the woods. I manged to miss a turn on the first loop even though it was clearly marked with multiple flags and tape. I didn't realize my mistake until we ended up in someones back yard. Yay, bonus miles!

Steve and I should take these races more seriously but then we wouldn't have as much fun. (Photo credit: Kevin Z)

Snack time. (Photo credit: Emily T)

My running mate for the day. (Photo credit: Kevin Z)

The rain held off during the first of five 6.55 mile loops but started soon after Steve and I began loop two. At first it was light and steady but soon became heavy. I'm not sure if this motivated us to move faster but loop two was our fasted split of the race. We actually ran very consistent split times, except for the last one which was our slowest. The slow final loop was a function of fatigue, more mud than previous loops and seriously aching knees, mine and Steve's.

By the third loop my knee pain had become pretty severe and was effecting my stride. I was expecting some difficulty with it but not this early in the race. Steve's knee wasn't doing much better. I was a little bummed about the knee but decided there was no way I was taking a DNF. I knew Steve was thinking the same thing even though he did mention the word "marathon" once. I'm sure he was just testing me to see if I would bite. No way Stevo!

One of the few climbs. (Photo credit: Rob Mac)

It was almost one year ago to the day when I first noticed symptoms of ITBFS while running in the Traprock 50K in April 2010. I skipped Traprock this year even though I had registered for the race. I wanted to give myself an extra week of rest before taking on a 50K. It's sort of ironic that had I run Traprock last week I would have had the severe pain return in the same race that it started in. April is not a good month for me.

After many hours of running side by side, Steve and I battled it out for the title of "Dead Last Ultrarunner." In the end I was victorious based on my incredibly slow time and the fact that "S" comes after "L" in the alphabet. Hey, I'm not proud. I'll take a last place finish any way I can get one. Take that Steve! Oh, and thanks for pulling me through loop number four. You were moving so fast I was sure you miscounted and thought you were on your last one.

The last two finishers. We received loud cheers from all the volunteers. They were so thankful we finished and they could finally get out of the rain and go home! (Photo credit: Rob Mac)

Co-Race Directors Bob Crowley and Josh Katzman and all of the volunteers did an amazing job of marking the course, staffing the aid station and having someone on the course directing runners. Events like this can't happen without the support of many people willing to give up their day so that we can play. If you've never volunteered at an ultra event give it a try some time. You'll find it can be just as rewarding as running.

Super crew of volunteers! (Photo credit: Kevin Z)

Thanks to all for a super day!.......Hey, where's my ice pack?