Blue Ridge Runner

Don't Want To Run On Hills Today? Head On Over To Fletcher Park For A Flat Run!

2013-05-05T20:04:00.000-04:00

We have a saying that "the flattest running route in Asheville doesn't necessarily mean that it's flat". With hills practically everywhere you look, it's great to find a nice easy flat route to add a little variety to our run. This weekend we had a great flat run at Fletcher Park. If you've never been there, you might want to check it out...

Fletcher Park is recognized as one of the best family parks in Western North Carolina. With restrooms, water fountains, and trails, it's the perfect place for a "no hill" run. There's even a doggie park if you want a place for your 4 legged running pal to be off leash. Fletcher Park also has beautiful arboretum gardens and a small wild bird and water fowl refuge if you'd like to spend a little time bird watching. The "Outer Loop and Greenway Extention" would be a 2.14 mile running route.

After our run and hanging out at the park, we headed to Fletcher Village Bakery for some great home made bagels and scones...

More information on Fletcher Park here

Outer Loop...

Arboretum Gardens...

Outer Loop...

Cane Creek Bridge, Greenway Extention...

Cain Creek...

This way to the Dog Park...

Outer Loop...

Wrapping it up for the day...

Great place to relax...

Gotta come back here for a picnic...

After the run we stopped to Fletcher Village Bakery for a bite to eat...

Lots of goodies at Fletcher Village Bakery!

Happy Running!

Bart & Eve

Honey Stinger Waffle

2013-04-28T16:42:00.002-04:00

We would have had pictures of all four flavors, but we ate them all...

While rummaging through the gel and energy product shelves at out local running store, Foot Rx, prior to an evening run, we came across something called the “Stinger Waffle” by Honey Stinger. The Foot Rx staff gave the waffle such a glowing recommendation that we ate one right on the spot. We then immediately bought every Honey Stinger Waffle they had in the store. The Honey Stinger Waffle is one of those products that we would label “excellent” or “our favorite”....

The Stinger Waffle was inspired by the Dutch 'stroopwafel" found in northern Europe. It comes in four flavors; chocolate, honey, lemon and vanilla. We have eaten the ‘Stinger Waffle’ prior to and during long runs/races, and we can highly recommend them as something solid to eat when gels and water begin to lose their appeal. Each waffle contains 160 calories or almost twice the punch of a typical gel. While on the run, we usually eat half a waffle at a time and have yet to have had a problem downing the entire content when several hours into a long run.

We recently had the opportunity to sample several Honey Stinger products (protein bars, energy bars, energy chews) in a myriad of flavors and found them all to be extremely satisfying and easy on the belly.

Run Happy,

Bart & Eve

Hoka One One Mafate ~ Update

2013-04-28T15:30:00.000-04:00

UPDATE:
Ever been stood-up on prom night? I would imagine the feeling is not unlike what we are feeling right now after discovering that the Hoka One One manufacturers have either changed the design of their rocker mid-sole or the quality control gremlins have been up to some mischief...

It took us a while and several frustrating runs to figure out what the problem was, but it appears that the most current issue of Women's Hoka Mafate 2 on the market are virtually sans the rocker mid-sole that gives these shoes that floating-over-the-terrain feel. The problem is so bad that we found these shoes impossible to run in and retired them to the status of “very expensive work shoe”. To give example of what we have found the problem to be, please see the pictures below...

This is a women's size 9.5 Stinson B Evo purchased summer 2012 showing the rocker bottom of the shoe to be providing approximately 3 inches of ground contact surface. (We gently slid the paper under the sole of the shoe until it stopped).

This is a women's size 9.5 Mafate 2 purchased winter 2013 showing the rocker bottom of the shoe to be providing approximately 5 1/2 inches or almost double the amount of ground contact surface compared to the shoe we purchased last summer. (We gently slid the paper under the sole of the shoe until it stopped)

Looking over the in-stock selection at a local running store of the Stinson Tarmac, it appears this model is suffering the same malaise. An email to Hoka headquarters has gone unanswered, so we are unable to provide any information as to when or how the problem will be addressed and resolved. Has anyone else had similar problems with the latest series of Hoka shoes?

Run Happy,

Bart & Eve

Post 10/27/2012

Since purchasing the Hoka One One Stinson Evo almost three months ago and using them as my primary shoe for both training and racing, I have been thoroughly impressed with their performance and durability. When the offer of a pair of first generation Hoka Mafate in my size came my way, I jumped at the chance to try the shoe that raised eyebrows over three years ago and began turning skeptics into believers...

The Hoka One One Mafate is the shoe that launched the popularity for the Hoka brand almost 3 years ago. From the Mafate came the slightly trimmed down versions that have become the Stinson Evo, Stinson Evo Tarmac, Bondi B and Bondi Speed models. The three latter of which are designated as road shoes but have proven equally successful on forest service roads and smooth non-technical trails.

The cushion and “fat tire full suspension” like ride of the Stinson Evo was impressive and greatly appreciated by my feet and lower legs. From the first stride it was clearly evident that the Mafate has even more cushion in relation to the Stinson Evo. I also found the Mafate provided additional grip of the trail due to the more aggressive tread pattern. Now with approximately 200 miles on these shoes, the Mafate is exhibiting exceptional durability as wear is barely evident at this stage. It is my understanding that the shoe last on the Mafate 2 has been altered slightly to provide more toe box wiggle room, and I would agree that this is a wise change. The Mafate's heel to toe gradient is 4 mm.

After 200 miles of heavy trail use. Still looking good!

The factory molding rubber is still evident on the lugs even after 200 miles of wear!

Overall I am very pleased with the Mafate and consider the shoe my primary choice on rough demanding technical terrain and ultra long distances.

The Mafate's are available through Zappos.com and Amazon.com

Happy Running!

Bartman

Ultimate Direction SJ Ultra Hydration Vest ~ Update

2013-04-28T15:00:00.000-04:00

Update:
For those of us who bought the first production of the SJ Vest and have worn them on several runs and are still able to use it, we're sure you have had ample opportunity to brush up on your sewing skills and have figured out ways to adjust the fit and fix areas where the sewing has come undone. Below are pictures of what we have done in order to make this vest function and not fall apart...

We sewed in place all four of the elastic adjustment bands on both

bottle pockets after they both became detached...

We resewed the stitching on the upper pockets after
the threads came loose...

We replaced the elastic cord, located inside the back pack, with a static cord.
The static cord (We used a shoe lace, shown in yellow, and lock lace device)
provides lateral adjustment and stability that the vest was lacking...

We like the materials and design of this vest, but the manufacturing quality control left much to be desired. Hopefully these deficiencies will be corrected in future productions of the SJ Vest...

Run Happy,
Bart & Eve

Post 12/22/12
After much anticipation and long awaited arrival of the SJ (Scott Jurek) Ultra Vest by Ultimate Direction, we were finally able to procure two of the vests...

The SJ Ultra Vest is one of the three models of the Ultimate Direction Signature Series hydration vest. It appears production has been somewhat limited as all three of the vests were quickly sold out through the limited sources available and currently are very difficult to get a hold of.

Our initial impression of the SJ Ultra Vest is the light weight (7.5 oz without bottles), overall high quality workmanship, and the innovative design in utilizing every square inch of space available. In fact we were mid-way into our second trial run when we discovered two additional pockets on the side. The materials are highly breathable, do not stretch or give, and appear to be extremely strong in relation to their weight.

Keep in mind that a vest as light as the SJ makes load stability entirely dependent on proper fit. The vest must fit securely to the body without gaps or looseness. We purchased the vest based on the sizing and measurement recommendations provided by Ultimate Direction. Since we are both borderline between sizes, we were advised to go with the larger size thus we purchased a large for Bart and medium for Eve This we discovered was a big mistake.

To itemize the features that made the biggest impression on us:

1) We really like the creative ideas that went into the pocket locations and convenience they provide. The storage capacity is great.

2) We like the materials employed. The materials breathe well, and it appears that they will stand up to a considerable amount of use and even abuse.

3) The vest comes equipped with a whistle that is handy when you feel it is necessary to alert bears and other critters of your presence or to signal your location to others in the event of a mishap and in need of assistance. The vest can also be outfitted with a hydration bladder (not provided) for those that prefer that option.

4) Because of the lightness of the materials, the vest provides limited structure and stability thus proper fit is very important to achieve stability of the load.

5) The SJ Ultra Vest is extremely limited in adjustment capabilities; only the two sternum straps provide lateral adjustment which based on our experience, is not enough. If the vest does not fit snug the end result is that as the load distribution transfers from front to back (ex. water bottles emptying) the vest shifts, down in back, up in front, leaving the runner with a "clothes lined" effect and no means to make adjustment to counteract this shift. Lack of a snug fit also allows the load to shift/flop from side to side particularly during downhill running on technical trails. We note that both of the other vest models in the Signature Series, the AK and PB models have means to make lateral adjustments at the side of the vest thus ensuring the body hugging fit this type of vest requires and also provides the runner with the ability to adjust more precisely the exact placement of the bottles on the chest thereby accommodating variables in anatomy shape, particularly with regards to women. Eve found the vest to be extremely uncomfortable due to the location the bottles and the inability to adjust their location. It is therefore our opinion that lateral side adjustment similar to the AK vest must be incorporated on future models of the SJ vest.

6) Apropos item 5) above, the size Large (36-44 inch) vest does not cover the size range stated. Bart has a size 38 inch chest, and when the sternum straps are closed down all the way, the vest still fits loose on him. In fact at the bottom portion of the vest (the narrowest portion of the torso the vest will be in contact with) measures 40.25 inches in circumference with the lower sternum strap tightened all the way! This we believe is another reason that lateral side adjustment is absolutely necessary. The medium size vest was able to provide a snug fit for Bart; however, the medium size vest was maxed out with regards to adjustment. There is obviously a breakdown in the Ultimate Direction design shop with regards to size spans. In other words, the medium to large sizes simply do not overlap or provide proper fit/adjustment capabilities for someone in the 37-38 inch chest size range.

We fully understand the complexities of new products and their introduction. Although in our opinion, the above sizing and adjustment bugs should have been worked through prior to introduction, we still believe the SJ Ultra Vest has the potential to become one of the very best running vest for the runner seeking a piece of equipment to see them through long unsupported runs once the above problems have been resolved.

Our comments have been sent to Timothy Stanley with Ultimate Direction who has forwarded them to the brand manager and products developers for their review. We sincerely hope they will consider our suggestions for the improvement of the SJ vest. If you are considering purchasing an SJ vest we suggest that you find a store that carries them, so you can try the vest on to confirm that you have a proper fit.

Now, let’s get out and run...

The medium size vest on Bart. Good snug fit and comfortable bottle placement.

However, note that the lower sternum strap is almost at its maximum range thus

extra clothing layers could be problematic.

Medium size vest on Bart. Nice comfortable location of the front and back load.

Large size vest on Bart. Note the sternum straps are tightened all the way

and the extra slack at the bottom of the vest.

Side view of the large size vest. Note of the slack of material both front and back.

Side view illustrating the slack with the sternum straps tightened all the way.

This view illustrates the load shift that take place with the large vest and

the "clothes line" effect the bottle and sternum strap has the runner.

We sincerely hope this review will be of benefit.

Bart & Eve

Guacamole Dip Recipe

2013-04-21T15:11:00.000-04:00

You know we love to pass on our favorite recipes, so it's time to share our "Rockin' Guac" guacamole dip recipe! Hope ya love it like we do!...

Ingredients:
3 ripe Avocados, pitted, peeled and mashed
1 can (10 oz.) Ro-Tel Diced Tomatoes & Green Chilies (Original or Mild), drained
3/4 cup chopped onion
1 teaspoon lemon or lime juice
1/2 teaspoon salt
Ground black pepper
Tortilla chips, optional

For those who don't know how to pit and peel an avocado, don't fret about it, just click here to find out how!

Directions:
1. Mix avocados, drained tomatoes, onion, lemon juice and salt in medium bowl until well blended. Season with pepper to taste.

2 Serve with tortilla chips, if desired

3 ripe avocados, pitted, peeled and mashed

3/4 cup chopped onion

Mix avocados, drained tomatoes, onion, lemon juice, salt and

pepper.

It's that easy!

Morris Broadband Half Marathon At DuPont State Park With Thoughts Of Boston

2013-04-21T14:13:00.000-04:00

"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur." ~Vince Lombardi, American football coach

It's been 10 years since the last time we ran the Boston Marathon, but once you've run it, your heart is always there every third Monday in April....

Start of Boston Marathon 2003

This week Greg Walker, Race director of the Morris Broadband Half Marathon, and Aaron Saft, Foot Rx Asheville, sent out a request that volunteers and runners show their support by wearing Boston Marathon yellow and blue colors. Come race day on Saturday, no one needed to say anything about past Monday's events. The show of support by all the yellow and blue said it all.

It was a beautiful day to enjoy our surroundings and run with thoughts in mind of all those affected by the senseless acts that took place at the Boston Marathon.

Bart running past Fawn Lake. Photo by Mike Dirks, BlueRidgeNow.com

Photo by Mike Dirks, BlueRidgeNow.com

Crossing Grassy Creek Bridge
Photo, Chuck Hill Photography

Having more fun than Bart crossing Grassy Creek Bridge
Photo, Chuck Hill Photography

Evie heading to the finish...
Photo, Bartman

Bart's finish, " This was hardly a walk in the park!"

Photo, Chuck Hill Photography

Evie finishing
Photo, Chuck Hill Photography

Wearing our Boston yellow & blue
Photo, John, Foot Rx with our camera

Thought of the Day...

2013-03-25T20:17:00.000-04:00

"The motivation that makes us the best runners we can become is the same motivation that can destroy us. Learn to listen to your body."
-Bartman 3/2013

Inspirational Runner: Ernie Rambo

2013-03-09T20:42:00.002-05:00

A few weeks ago we were laboring up a long climb during a 5 hour plus run through Bent Creek. The topic came up that the next time we visit Las Vegas we really have to run the 18 mile loop that takes in the near 12,000 foot summit of Mt. Charleston. Then the question came up, “If we could choose one person to run it with us, who would it be?” Almost immediately we both thought of Ernie Rambo, a longtime Las Vegas valley ultra-runner who would consider such a run a mere warm-up. Years ago, before we met Ernie, we had both heard stories of Ernie’s mega distance epic runs that went well beyond 40 and 50 miles, and we both visualized a buff muscular guy who could kick more ass than a Ninja going through a herd of wild donkeys. It was during a long run early one summer morning on the east side of the Las Vegas valley that we bumped into this petite little gal who introduced herself as Ernie Rambo! BlueRidgeRunner recently got the chance to interview Ernie and glean a little more background and history about this amazing woman...

BRR: We understand Ernie is an abbreviation but for what name?

ER: “Ernie” is short for Susan Marie. When I was younger, I never cared for the nicknames for Susan. I also had longer hair, thick and very curly that I had no interest in managing as young women were expected to. As a result I wound up getting a horrible haircut. The next day, a friend of mine consoled me by telling me that my haircut reminded her of a popular guy by the name of Ernie who had wild hair. My friend began calling me Ernie and the name stuck. I preferred being called Ernie over Susan!

BRR: What got you into running?

ER: I’ve always felt a desire to run. Although I ran a little bit during college, I didn’t run much at all until I turned 30. At that point, I think that I just told myself to go ahead and run or forget about it. I went outside and ran – good choice.

BRR: What is the longest race or longest distance you have run at one time?

ER: This is a hard question to answer! I ran the Marathon des Sables in April, 2000, which was almost 150 miles that year. MdS is a six day stage race across the Sahara Desert in Morocco. The course changes a bit each year, but the rules are the same – you carry the food and supplies you’ll need for the race, they provide water and sleeping accommodations in “Berber-style” tents that each house 8 runners.

I ran 80 something miles in the “San Diego 1 Day Race” several years ago. I haven’t finished a 100 mile race yet – which I find to be really funny. I need to get that done this year!

My longest run in Nevada was 1111 miles – but I walked a lot of that and it took me two months! (BRR's note: that equates to approx. 555 miles per month or 138 miles per week for 8 weeks)

BRR: Marathon de Sables is an epic! Any special memories from that event you would like to share with us?

ER: MdS is where I first met Lisa Batchen-Smith. Imagine reading about Lisa (Badwater winner and MdS winner) in “Marathon and Beyond” and then actually meeting this legend….at 2 a.m.….waking her up while looking for a tent in which to camp….in the Sahara Desert, Morocco! Actually, I didn’t realize who Lisa was until the following morning – she was a nice US runner who let several of us fill in the tent where she was camped when we arrived at the race staging area after a very long trip. By the time that I arrived there, I’d overtrained enough to have tibial tendinitis with both of my legs. I ended up running a bit, and walking a lot to complete my mileage each day. Until this race, I’d never given much thought to cut-off times. At some point, while crashing into my tent for a few hours sleep, I learned that if you don’t make it to the days destination by a certain time, you’d be disqualified. Oh! Now I knew what a cutoff time was – I tend to not think about details much when I sign up for a race! The MdS experience was a delight – getting to know runners from all around the world, running in the desert. Dealing with new challenges each day, such as: carrying the heaviest pack of anyone in my tent, learning that bathing was a futile activity, avoiding the medic tent with my blisters (I blister just at the thought of running), and learning that the best time to empty your shoes of sand was NOT while sitting on the top of the dune. I was definitely one of the slowest finishers, but I was thrilled with my effort – didn’t get lost, didn’t have to experience a sandstorm, didn’t have to shoot off my flare and have a helicopter pick me up. The experience is probably another factor that influenced how I planned the Nevada Rambles. If you’re going on a long run, you might as well go out for several days! I’d love to go back and do MdS again.

BRR: What is the greatest motivating factor you receive from running? What keeps you going and what gets you through a REALLY long run?

ER: When I run, I feel as though I’m connected with a basic human being, the primitive part of my soul. I run because the action feels as though that’s what I was created to do. As for what keeps me going on a long run, I’m simply stubborn. I don’t like leaving any task undone.

BRR: Any special diet you use for your long distance adventurers?

ER: Over the years, I’ve found some different foods that work for me – gels are fine for a marathon, I add Perpeteum for a 50K. Pretzels, peanut butter, mixed nuts, chips, pudding. A friend and crew member used to make these fabulous Plantain Pockets (mashed plantains and sesame seeds in a wonton wrapper) – they were magic food! Rice has been known to pick me up and change my life. Years ago, I used to cook dried beans for longer runs. Due to a problem with silent reflux, I try to avoid acidic foods.

BRR: What running event/race/adventure stands out most in your mind?

ER: Probably the Red Rock Fat Ass 50K of 2005 is most memorable. It was a day like no other out at Red Rock – the area was closed due to snow (yes, right here in Las Vegas) – I don’t like cold weather, but for some reason, I found that I enjoyed the water crossings, slipping in the snow, seeing waterfalls where there’s usually nothing but dry rock. The sights were amazing, I was running well – and then I fell and broke my arm! It was a long day!
One other adventure was my Teacher’s Ramble from my high school in Chester County, PA to Washington, DC to attend a teachers march. www.saveourschoolsmarch.org/?p=1644
www.ramblingteacher.tumblr.com/
The Teacher’s Ramble was a nightmare as far as my sticking to a plan, but my boyfriend (who graduated from the same school) and I had such a memorable time running (he was my crew) through the Pennsylvania Dutch Country, Maryland, and DC. We can’t wait to do another Ramble!

BRR: We believe you were a crew member for Marshal Ulrich during his "Badwater Quad"*. Anything special you would like to share from that?

ER: Marshall Ulrich, Lisa Smith-Batchen, and the rest of the crew were the most caring people I’ve ever worked with. Marshall is considerate and appreciative of his crew. When Lisa (crew chief) first told me to pace Marshall, I was very concerned because I move at such a snail’s pace. But Marshall was walking at that point – he pointed out some of the landmarks, gave a bit of a geology lesson, and answered my questions about why he chose to run a “Badwater Quad”. Working with Marshall created a place in my brain where I realized that when one has dreams or goals that it’s possible to meet those goals. Crewing for Marshall is probably what planted the seed in my brain to run across Nevada.

BRR: The year after you crewed for Marshall’s “Run Across America” you participated in the 2002 Badwater Ultramarathon 135 mile race, a race that scares the daylights out of most of us. What would like to tell us about that epic?

ER: This should have been my greatest race. It turned out to be my worst! I was in my best shape ever and ready for the heat, which I usually do well in plus I enjoy running in Death Valley. Land Rover let us use their bright orange Discovery for our main crew vehicle (actually the vehicle is prominent on some program about Death Valley that the Discovery channel made that year). I think I may have had too many crew members, which was eight total including my Mom, and I probably didn’t pick the right person to head the crew. George Watson, Don Robeson, Trudy Lawrence, and Mike Stelling provided round the clock care for me. Steffan Schneider steadfastly paced me at night and whenever Mike Stelling needed a break during the day. The crew and I were so excited before we left Las Vegas that we procrastinated about icing my food when we should have. Then my crew leader neglected to read the eating schedule that he requested that I create nor did he bother to organize our vehicles the night before the race. My not earning a “buckle”** wasn’t his fault; I went out faster than I should have. I should have known better. I was toast long before arriving at Stovepipe Wells (about 40 miles), and I didn’t recover until I got to Panamint Springs. I never doubted that I would finish, but I wondered if my crew would be kind enough to stick with me until I finished! We got done… and under the cutoff!

BRR: Not only did you finish in 55:03:26 but you beat five guys as well!

ER: I was the last woman to finish. Pam Reed was first place overall winner that year (and set a new course record)! On my way to Lone Pine (20 miles to go), Pam and her crew ran into us as they did their recovery run. I didn’t realize who she was and asked “Done already?” “Yep, all done!” was the reply. After that brief conversation, I noticed the stubble growing on the face of my male crew members and realized that I really needed to get moving.

BRR: Do you think you will do Badwater again?

ER: No, it’s too expensive. And in retrospect, I believe that the crew that is needed does great damage to the environment. I look forward to running my own Death Valley Ramble in the near future, starting at Bonnie Claire, NV to Scotty’s Castle, Furnace Creek, Death Valley Junction and the Amargosa Opera House to Baker.

BRR: Tell us about your “Nevada Rambles”.

ER: In 2002, while headed to a race in Pioche, NV, I realized that whenever I saw a dirt road, I wanted to run up the road to see where it led. Feeding this obsession, I thought it would be great fun to run from home in Las Vegas to Boundary Peak, 13,143 ft., Nevada’s highest point on the west side of the state, and then run to Wheeler Peak, 13,043 ft., Nevada’s highest single standing peak on the east side of the state, and back to Las Vegas again. Ray DiNardi, of Land Rover Las Vegas agreed to loan me a vehicle for such a run, but recommended that I try a shorter run first. In 2004, I ran from just north of Jarbidge, NV located at the Idaho border, mostly on dirt roads, over 700 miles (averaging about 30 miles a day) to just south of Avi, NV located at the Arizona border. We camped out each night unless we were near a town. In 2005, I ran the original plan, more or less. We weren’t able to summit Boundary Peak, we were within a mile, but we summited Wheeler Peak and ran a lot of Highway 50 (“Loneliest Road in America”). I think the 2004 run was the outstanding accomplishment. I never completed the details, but you can see the routes we took at www.ramblingcoyote.com
I still have a Death Valley Ramble, mentioned above, that I’d like to do….maybe a Diagonal Trans-America (Seattle to Miami). Dewey, my boyfriend, refers to that particular dream as our Retirement Ramble!

BRR: Please tell us anything you feel inspired to share with BlueRidgeRunner.

ER: BlueRidgeRunner has such a comforting ring to it. The name inspires me to just find a mountain and run up the side of it! When the two of you are visiting southern Nevada and want to climb Mt. Charleston, I’d be happy to run it with you!

BRR: It’s a deal! Thanks Ernie and good luck with your plans and future adventures.

Brief Professional Bio: Ernie has been teaching with the Clark County School District (Nevada) since 1987. She has taught several subjects including Life Science, Earth Science, Social studies, Keyboarding, Environmental Science, Music Appreciation, Health, Physical Science, Reading, Math, Drama, and Puppetry to 6th, 7th, and 8th grade students. She has been honored as a Southern Nevada Writing Project Fellow, a two-time recipient of the Las Vegas Jr. League grant, and has participated in the Nevada Science Project for 2 years.

Currently, Ernie holds a PhD in Education and is a Nationally Certified teacher.
You can learn more about Ernie on her website: www.ramblingcoyote.com

*In 2001, Marshall Ulrich was the first runner to complete the "Badwater Quad", consisting of two back-to-back Death Valley 300s for a total of four consecutive Badwater/Whitney transits. He completed the course, a distance in excess of twenty-two marathons, in ten days.
**Runners who complete the Badwater Ultramarathon course in sixty hours receive a commemorative medal; runners who complete the course in forty-eight hours receive a belt buckle. No prize money is awarded.

The 2013 Asheville Marathon at Biltmore Estate: A Look Back, by Bart with thoughts and impressions from Scott Williams and Frankie Adkins

2013-03-07T20:41:00.001-05:00

Certainly the inaugural Biltmore Estate Asheville Marathon will be long remembered not only as the beginning of this unique, well organized and perfectly executed event but for the difficult weather it presented for everyone involved; competitors, organizers and volunteers alike. It was a freezing, hypothermic inducing tough day in the field, creating an unwelcome challenge that could only be truly appreciated by those that were there.

Maybe it was the head cold I had overcome the week before race day but the challenge of this event began by just lining up for the start. It was 22 degrees with gusty winds, reported by AccuWeather, that produced a wind chill of 6 degrees at 0700 hours. I posted later on FaceBook this was the “Freeze Your Asheville Off Marathon”. So far no challenges have been made to that assessment.

Eve and I, aka team "Blue Ridge Runner”, stated off with the intention of running, jogging, walking, and surviving this one together. I had no intention of racing it which proved to be a wise decision. Even after 3 miles we were not warm, and didn’t get warm until we summited the longest climb of the day which brought us to the Biltmore House front door, over 6 miles into the event. Meanwhile, up front the three race leaders, Frankie Adkins, Scott Williams and Jason Bodner, had broken clear of the field where they would remain unchallenged until the finish.

Scott Williams: “I didn’t have much confidence going into this after nursing a foot injury for a couple of weeks that even made starting the race questionable. So I let Frankie and Jason drop me on the climb to the house and just settled into thinking I was running for third place.”

Frankie Adkins: “I knew going into this race it would be a three man event between myself, Scott and Jason. I also knew that Jason was coming off a solid half marathon earlier this year. Back that up with a 2:36 marathon from 2012 and Jason would be a solid contender. I felt comfortable the first 10k and relatively sheltered from the wind. Scott dropped back at 5 miles and Jason and I settled into a good pace together.”

BRR: Though the trek to the house got us reasonably warm, which made the downhill past the Bass Pond enjoyable, once we hit the open fields paralleling the French Broad River we were completely exposed to the howling north wind. By the time we crossed the bridge and approached the climb just beyond mile 11, we were both chilled to the bone and began the climb with the same stiff muscles we had at the Antler Hill start line. During the climb I expressed my thoughts to Eve on the weather and my feeling of well being (or lack thereof) on at least two occasions, both times beginning and ending my tirade with the f-bomb. I was not feeling the love that mother nature was throwing at us while Eve was determined to press on.

Scott: “I felt aerobically fit and my pace felt ok, but I still was not sure how I’d hold up structurally after 20 miles. So I settled in and began logging the miles while securing third place.”

Frankie: “The first sign of drama came at 8 miles when the lead pace car passed the intersection at the aid station where the runners were to make a hard left and follow a pair of guys on bikes. In the confusion Jason followed the car and I made the left following the bikes. I thought I had gone the wrong way and stopped briefly when a woman shouted I was going the right way and all of sudden I found myself in the lead. Over the next few miles Jason caught up to me, while Scott was maybe a minute back.”

BRR: Just when we didn’t think the weather could deteriorate any further, it did. At 12.5 miles we hit the ridge at the top of the climb where an aid station was located. The volunteers were absolute troopers as they manned the station and cared for the runners the best they could. The wind was gusting well over 30 mph while loose cups, dust, stray cats and anything else not spiked to the ground was carried off. To add a little extra spice to the mix, ice was forming in the pre-filled water cups. I refilled my water bottle and Eve had me down a couple of Motrin. If the aid station had provided Jack Daniels No. 7, I would have ordered two shots….. and I don’t even drink!

Frankie: “Jason and I ran together for several miles and I was first across the 13.1 and 17.5 mile checkpoints. There were some significant hills from miles 18 – 20 and Jason made his move and gapped me by 20 – 30 seconds. By now Scott was about 2 minutes back and I was still feeling strong.”

Scott: “By now I figured I was just running for third still and got lazy and settled into a more comfortable pace. Bodnar had been out of sight for miles and I could barely see Frankie when the course was straight and open.”

BRR: We soldiered on through the check points on the west side of the river and up and over the “Dam Hill” twice as required. The landscape was bleak and grim but still beautiful in its own perverse way. Eve clicked several pictures of the course and surrounding area. I admired her courage in taking off her gloves to work the camera. This was, after all, the only reason by this time we were basking in this suffer fest was to see this "Area 51" of Biltmore Estate. We finally got to the bridge and crossed back over to the east side and….even more wind.

Frankie: “After crossing back over the bridge it was flat with a tailwind and I was hanging on to a 6:15 pace. I had about 1 min 20 sec on Scott with about 3 miles to go. When the 30 mph gust hit me after the turn around my pace slowed to over 7 minutes which required twice the effort to maintain. Just as my GPS beeped 25 miles Scott passed me. My legs had turned to stone and no amount of will power would allow me to hang on to him. The last mile or so was rough as I continued to slow.”

Scott: “It wasn’t until the turn around at mile 24 that I saw Bodnar again, who looked to be struggling and Frankie looked a lot closer. I closed and passed Frankie in less than a mile and suddenly Bodnar was back in range.”

BRR: Maybe it took 23 miles to run the last of the head cold and the medication out of my system but the best I felt all day was the final 3 miles. I can only guesstimate that I passed a struggling Congo line of 40 - 50 runners heading north into that brutal wind and the finish. Eve and I became separated and I began to wonder if she had stopped or turned back to the finish area.

Scott: “I ran out of real estate but closed to within 38 seconds of Bodnar who held on for the win.”

Frankie: “I dropped to an 8 minute pace and considered walking a couple of times. Fourth place was nowhere in sight and I finished in 2:49.”

BRR: The happiest time of Bart’s day was seeing Eve finish. Cold, exhausted, hypothermic and a sore right knee brought on by the cold, she hung on to claim her finishers “woodal”, warm blanket and a consoling hug from the Bartman.

Summary: Shortly after their finish Scott and Jason were taken to the medical tent to deal with obvious signs of hypothermia. Scott was out in short order while Jason Bodnar, still a bit incoherent, was taken to Mission Hospital for closer observation and to jump start his 93 degree body temperature. He was later released. Once we got Eve home she began shaking uncontrollably so I covered her with two sleeping bags and a heavy blanket. 15 minutes later she was fine but it gave me a good scare. We have not heard a head count of exactly how many runners were treated that day for hypothermia but the ambulances seemed to be keeping busy shuttling runners to Mission during the time we were in the finish area…. …which was not very long.

The first Asheville Marathon was an adventure, not only for the participants but for everyone involved. The volunteers that were there to serve and assist the runners along with those that braved the elements to cheers us on were fantastic. The weather proved to be coldest day of winter vintage 2013. Unexpected perhaps but overcome by those that made history that day at Biltmore Estate.

“Without the unexpected there is no adventure.” - Reinhold Messner

Special thanks to Scott Williams, Frankie Adkins and my lovely wife Eve. Without their special contribution this post would not have been possible, and I would have DNF’d at mile 12.

For more pictures of the race see our earlier post here

All photos courtesy Carolina Snapshot

The 2013 Asheville Marathon at Biltmore Estate

2013-03-04T17:22:00.001-05:00

Asheville Marathon held on the grounds of the Biltmore Estate

For those of you who read our blog, you know we cherish running at the Biltmore Estate. It's located within a 10 minute drive from home yet when we are there, we feel miles away! One of the main reasons we wanted to run this inaugural event was to explore the west side of the estate which is normally closed to runners. We wanted more than anything to see what was on the other side of the river!...

The Asheville Marathon's course was challenging and hilly. The course lead runners through forests, meadows, gardens, vineyards, along side of the Lagoon, Bass Pond and the French Broad River. The course also included running a loop in front of the beautiful Biltmore House.

Race day temperatures were frigid in the 20s with gusty winds and a wind chill of 8 degrees. The weather conditions were so lousy that by mile 11 Bart and I discussed calling it quits, but when we saw all the other runners, we realized we were all in the same boat, a very cold boat, so we pressed on, plus we had just really started to explore the area which we have never stepped foot on before, the west side of the estate! This part of the course was a double loop, so we really had time to take in the sights. We ran past very old barns, through the vineyards and past a lake. It was rather stark since it's winter time but still very beautiful. We would love to see the vineyards in the late spring or summer when everything is in full bloom (we may check out Biltmore's Segway tours in the spring).

By mile 21 we were back on the east side of the estate along the river. This part was the most mentally challenging for us because after crossing the bridge, we ran in the opposite direction of where the finish line was which is actually in site from the bridge. The further we ran away from the finish, the more we realized how far back we had to run with the wind in our face. The last 3 miles were brutally tough, but we made it. The best part of finishing was receiving our finishers medals and being wrapped in a warm blanket which we were allowed to keep. The blankets were awesome! No Mylar Wraps that would eventually end up in the trash.

Race Director Daphne Kirkwood at iDaph Events and all the volunteers did an incredible job! Thank you and congratulations to everyone! The race was capped at 1300 participants and 962 completed the race. Runners came from 40 states and several countries including Australia, Canada, Finland and Romania to run in America's largest back yard.

Race results can be found here
A great Citizen Times Video of the event can be found here
and our pictures are below for you to check out!

West side of the estate...

lake and vineyards and snow capped mountains in the back ground...

mile 17 past the vineyards...

We had to run this dam hill twice. You can't see it from here but the top

was really steep...

It was so cold ice was forming in the water cups. It was like an ice

disc. They were laying all over the place...

Crossing the French Broad River on our way back to the east side

of the estate...

At the start of the race these horses were so excited running along
side the fence with the runners. By the end of the race the horses
were bored with us...

Finishers medals and blankets. Bart got a red blanket and I got a blue one

Happy running!

Eve & Bart

Biltmore Estate Run

2013-02-03T20:01:00.000-05:00

If you ever want the feeling of having the Biltmore Estate all to your self, plan your visit on the morning of Super Bowl Sunday...

We went out for a nice long run this morning. The weather was perfect, lightly snowing, and we were pretty much all by ourselves. We got home in plenty of time to watch the Puppy Bowl on Animal Planet followed by the Super Bowl. Hope you enjoy some pictures from our run...

Here's more information on running at the Biltmore Estate. Farm Trail -Arbor Trace Trial and Lagoon/Deer Park Trail

Heading toward the Bass Pond...

trails through the gardens...

Conservatory at the Walled Garden...

trail toward Biltmore House...

south side of Biltmore House...

South Terrace...

and now a few pictures of some wildlife we saw today...

Mockingbird by the river...

Geese...

a lot of Geese...

And finally for some Zen time! These pagodas are located near the Walled Garden...

Happy Running,

Bart & Eve

Couch Potato to 5k Runner

2013-01-23T20:07:00.003-05:00

Bart and I starting getting notices on Facebook from our niece, "just finished week 2 day 3 of # c25k with c25kfree Running for a cause @ BCRGcure". After seeing several of these, we thought, "hey what is our awesome niece in Concord up to?". Well come to find out she is using an App to train for The Down and Dirty Adventure Run that will be on April 27th in China Grove, NC. This race is a 4.5 mile trail run that takes runners through the beautiful terrain (woods, creeks, marshes, hills, and mud) of the Lake Corriher Wildernes Park. So what is this App she is using to train for her adventure run?...

The C25K-5k Trainer is the #1 5k running App on iPhone and Android. It stands for "couch potato to 5k runner" and while we know our niece is certainly no couch potato, we love the fact that she can use this app to help coach her to complete this race.

The CT5K is designed for people who are just taking up running by alternating between walking and running until you build strength. It's an 8 week long program with workouts 3 times a week. Each workout session is from 30-40 minutes long which includes 5 minute warm up and cool down.

Here's the link to their website if you'd like to give it a try c25kfree
and If your interested in the Down and Dirty Adventure Run, click here

Go Kathy! We are looking forward to hearing all about it!

Happy Running!

Nathan Elite 2V Plus Hydration Waist (hip) Belt

2013-01-23T18:24:00.000-05:00

Nathan 2V Elite shown with our own 24 oz bottles

Some runners prefer to carry their hydration in bottles. They believe bottles are easier to fill, easier to keep clean, and easier to monitor how much they are drinking. The problem is finding the means to carry enough liquid for the long haul...

Carrying large amounts of liquid is never completely convenient. So finding something that distracts as little as possible while carrying as much as possible, usually results in a compromise between the two. While searching the Internet looking for a dual bottle system, we stumbled upon a product that has been around for several years, the Nathan Elite 2V Plus. The Elite 2V is a hydration waist belt that we decided was worth giving a try. We were not disappointed. Not everyone cares for hydration belts, but we believe the trick to using them is finding the proper position on your anatomy where the belt will sit and not move.

Materials and Stability

Out of the box the first thing that impressed us was the materials, overall quality, and workmanship. The Elite 2V is built to take a beating. Weighing in at 16.8 oz the Elite 2V cannot be considered ultra-light weight, but once we had it on, the weight factor was completely forgotten. Extremely comfortable when worn on the hips, the moisture wicking padded holsters quickly settled into place, and 5 minutes down the trail on our first run, we almost forgot we had it on. We did however switch out the 22 oz bottles provided with two ‘filled to the brim’ 24 oz bottles. Load stability is the best we have experienced with a hip belt.

Now for the downside: Having had enough problems in the past with Nathan Quick Clip bottle lids, we didn’t bother using them. The problem lies with the valve piece that is stamped into the lid which over time will either leak, as they all have, or just decide to part ways at an inconvenient time as one did a few years ago during a long run in Red Rock Canyon west of Las Vegas, Nevada. Being the engineer Bart is, he attempted to repair the lids with various glues and adhesives, but to no avail. Our recommendation is to scrap the ‘quick clip’ bottles and replace them with any of the other standard hydration bottles on the market.

Adjustment Capability

The Elite 2V is a one size fits all hydration belt. As such, runners or hikers with extremely narrow waist and hips may discover that the bottles wrap around the hips a bit too far for their liking. Bart has a size 32 waist, and the Elite 2V fits perfectly. Adjustment is made at the buckle and the excess belt webbing is held nicely in place behind the dual power stretch pockets described below. This is a very nice feature; no floppy belt ends.

no floppy belt ends...

Storage Capacity

Along with the dual bottle carrying capacity are the two removable Power Stretch Mesh Pockets. It was amazing how much we could stuff into these and still find it again while on the run. As mentioned they are easily removed when not needed and with the Velcro fastening device, they will fit onto almost any belt on the market. The rear pocket will easily accept a Patagonia Houdini jacket, and the belt also comes equipped with two shock cords with single pull tension locks to keep other items (gloves, cap, etc.) under control and in place until you need them.

Side view of belt with our own replacement bottle...

power mesh stretch pocket...

Conclusion

We have used the Elite 2V Plus on several 20 mile plus runs, and we are extremely happy with it. No material or stitching failures have occurred and still looks brand new especially after Shadow (our canine running companion) was kind enough to lick a gel spill off the belt.

We and Shadow highly recommend the Nathan 2V Elite Hydration Belt. It is comfortable, nicely designed and extremely well made.

The Elite 2V Plus is available at amazon.com

Now, let’s get out and run...

Tsali Frosty Foot 50k

2013-01-19T20:59:00.002-05:00

"The trail called and I answered" -Frosty Foot motto

The Frosty Foot 50k is part of the Tsali Frosty Foot Fest sponsored by Asheville Foot Rx and includes a 50k, 30k and 8k trail race. The events are held at the beautiful Tsali National Forest Recreation Area, and this year will go down in history as the "Not So Frosty" Tsali Frosty Foot Fest, with it's unseasonably warm and humid weather. This kind of weather in January was the last thing we ever expected...

Foot Rx put on another incredible event! We would recommend this race to anyone who is considering the 50k distance. All race entries include a chili lunch, race package loaded with goodies, an awesome long sleeve running top by Mountain Hardware, and all finishers receive a commemorative hand crafted award. The course was very well marked with blue arrows, the volunteers at all the aid stations were incredibly helpful and encouraging. They filled our bottles for us, read our bib numbers as we approached the bag drop aid station at 15.5 miles and had our bags ready for us when we got there. Not having to hunt for our bags was a huge time saver as well as alleviating the mental stress of having to search for them. There were all kinds of snack/energy type food at the aid stations as well as plenty of water and Gatorade.

130 runners signed up for the 50k, and 118 runners completed it. Race day weather was unseasonably warm and humid, and with rain the day before the race, the trails were pretty muddy. These things combined made it more challenging for everyone. All in all we were very happy with the way things turned out although we still have to work on being better on our hydration.

Results for all the Frosty Foot Fest races can be found at Lee Timing and Carolina Runner
Race photography can be found at Christopher Graphics

Race bag was loaded with all kinds of goodies from race
sponsors. There was a Frosty Foot bumper sticker,
Trail Runner magazine, water bottle, chap stick, pens, band aids,

BioFreeze, and numerous coupons and discount cards...

Also included in the race bag was an awesome race shirt from
Mountain Hardware (Beta Power 1/4 zip top, see below)
grey for the guys, purple for the gals!...

Runners lining up for the start...

Awaiting the start of the 50k...
Scott Williams (far right, yellow shirt) 2nd place overall finisher

Dave Workman (bib 139) 3rd place overall finisher

John Kelley (bib 72) 9th place overall finisher

view from Cliff Overlook (right loop)...

single track trail on Mouse Branch Trail...

The Bartman working his way through the mud early
on in the event...

Photo courtesy of Christopher Graphics

Occasional obstacles on the trail...

Eve having fun...
Photo courtesy of Christopher Graphics

Mouse Branch Loop Trail Overlook of Fontana Lake...

Finish area...

All done!

Awards ceremony, Nantahala Brewing Co.

Nantahala Brewing Co.

Bart's winnings, 1st place Senior Grand Masters medal, 1 hr
massage gift card from Massage Envy Spa and Timex watch.
...Sweet!

Finishers medals on left and Bart's Senior Grand Masters medal

Happy Running!
Bart & Eve

Mom's Spaghetti Sauce & Meatballs!

2013-01-11T22:10:00.000-05:00

Connie Thompson's Spaghetti Sauce & Meatball Recipe

We always like to eat a plate of pasta the night before a long event. Tonight's carbo-loaded pasta was topped with Eve's mother's homemade spaghetti sauce...

This spaghetti sauce is very mild. Our dish included "Nate's Meatless Meatballs, Zesty Italian flavor". We haven't eaten meat in years, but we'll provide Mom's recipe for meatballs also because they are really very good... Oh yea and this makes a ton of sauce because Mom was cooking for seven!

Sauce:
2-12oz cans tomato paste
12 cups of water
1 small to medium sized onion, chopped
1 Tablespoon olive oil
2 Tablespoons sugar
1 package or teaspoon beef bouillon (we used one teaspoon "Better Than Bouillon, Organic Vegetable Base)
1/2 teaspoon garlic powder
2 teaspoons Italian Seasoning
3 teaspoons dried basil
4 teaspoon dried oregano
1 dried bay leaf

Saute onion in olive oil until tender, add tomato paste and water, blend well
Simmer for 45 minutes
Add all other ingredients and meatballs (if you are using "meatless" meatballs, add them in during the last 5-10 minutes, you don't want to over cook them)
Simmer 1/2 hour longer or until as thick as you like (the longer it simmers, the thicker it gets)
Salt and pepper to taste
Remove bay leaf before serving (cuz it's yucky if you eat it)

Meatballs:
preheat oven to 400 degrees
1-2 lbs ground beef
1 egg
Mix well
Add 1/4 cup of water and mix well. You want the mixture to be rather soft, so you may need to add more water
Now add 1/2 cup plain bread crumbs and 1/2 cup Italian seasoned bread crumbs
Mix well, shape into meatballs
Place meatballs on a "Pam" sprayed cookie sheet and bake in oven until they look brown
Add to spaghetti sauce during the last 30 minutes of cooking

Now, cook up some pasta and eat!

Hope you enjoy it!

Bart & Eve
sure do miss you mom...

Foot Rx Blackjack 5k, Fletcher Park

2013-01-05T20:52:00.001-05:00

Deck of cards played at the Mirage Casino, Las Vegas

A little bit of Vegas here at home. Similar to the "Poker Run" we've participated in when we lived in Las Vegas, The Foot Rx Blackjack 5k is a race where you do not have to be the fastest runner to win, you just need the best hand...

So here's how it works. The entry fee is $10. However many entries they have, determines the jackpot. You are given one card at registration than another card half way through the run. The object is to hit 21, so you can request one more card at the finish if you need another to try to have a total of 21. Number cards are worth their face value, Kings, Queens, and Jacks are worth 10, Aces can be used as 1 or 11. The winner takes the jackpot in the form of a Foot Rx Gift Certificate. If there are multiple winners, the jackpot is split. So you see, you can run or walk at any pace you choose and still have a chance to come home a winner!

Fletcher Park is a fantastic place to run, and is one of the few places around here that is completely flat. The course was a combination of grass, dirt, and mulch trails and has a short section where you could run on the road if you wanted to get off the trail for a little bit. The course was very well marked with red flags, so there was never any guess work as to where we needed to go. Aaron and his crew have a great way of making runners, of all abilities, feel welcome to their events. This was a fun event that we thorougly enjoyed. Even the pre-race course instructions were fun, which concluded with the following, ".....and if you run off course, have a good run, and come back when you think you should be finished!"

After the run we stopped at Dave Workman's "Fletcher Village Bakery" where we treated ourselves to a delicious bagel sandwich. While waiting for our order we bumped into a couple of other ultra runners, Thad Johnson and Kellie who were also stopping by for a tasty bakery treat. We had nice conversations and a delicious meal.

The next Foot Rx Blackjack 5k will be held on Feb. 2nd. Race day registration (only) 8 AM. Race starts at 9 AM. We had such a fun time, we are already planning to show up for the next one and hope to see you there as well! One note of caution, make sure anyone you talk to is up to speed on their blackjack terminology before you say "hit me".

Race results can be found here

Oh, by the way, neither of us got 21...

Aaron giving course instructions...

home stretch and finish line...

Dennis Duffy's fan club in awe of their master's performance...

Eve's loosing hand

Bart's loosing hand

Happy Running!

Bart & Eve

Asheville Track Club Resolution Run 5k

2013-01-01T16:33:00.003-05:00

Race start on Busbee Road

What a great way to start off the new year with happy upbeat friends, renewing old acquaintances, and perfect running temperatures. In addition to watching the Twilight Zone marathon on TV, we have been planning on running in the Asheville Track Club's Resolution Run for several weeks. The race start time was 2pm, and the weather was perfect, mid 40's with a drizzly rain. We thought, well let's set out and join anyone else that may show up for this run. We figured maybe 15-20 people would come out since it was raining. To our surprise, we were wrong...

The Resolution Run is a low key 5k fun run held in the township of Biltmore Forest, free of charge to Asheville Track Club members. Non-members could also join the track club prior to the race to participate. Many thanks to club treasurer Dolly McLean for putting on such a great run and to all the volunteers, friends, and fellow runners for helping us start the new year on a positive note. Happy New Year!

For more information on the Asheville Track Club click here
And, for a complete list of the membership benefits click here

running on Forest Road...

After race goodies provided by our local Earth Fare..

post race hot apple cider, yummy...

Finish area behind Biltmore Forest Town Hall

Merry Christmas!

2012-12-24T22:24:00.005-05:00

Merry Christmas! From Bart, Eve & Shadow

4 Tips for Running in Cold Weather

2012-12-16T09:58:00.000-05:00

Photo courtesy of Bill Finley
taken on the Blue Ridge Parkway

It can be difficult to plan how to dress for running during cold weather. Too many clothes leave you sweaty and uncomfortable and too little clothes leave you shivering and struggling to keep warm. Here are 4 tips to help you dress properly for cold weather running.

Photo courtesy of Bill Finley

1. Dress in layers.

Wearing several thin layers of cloths help trap warm air between each layer keeping you considerably warmer than if you were to wear one heavy layer. As your body temperature starts to warm up, you can then remove layers of clothing to get to a comfortable temperature again.

2. Wear the right fabrics.

Avoid wearing cotton because it doesn't wick moisture and has little insulating ability, which will leave you wet, cold and uncomfortable. Look for materials such a polypropylene, capilene, and some wool/synthetic blends. These materials wick moisture away form you body, keeping you warm and dry.

3. Wear a protective shell

A protective shell is the outer most layer of clothing. Its important to wear a water resistant windbreaker or shell to protect you from wind and precipitation. Gore-Tex and Nylon do a good job of keeping out moisture from the outside elements while releasing moisture from the body

4. Cover Exposed skin

Your body will lose the majority of its heat through any exposed skin, so cover up as much as possible. Hats and gloves are absolutely necessary once the temperature dips below freezing. If you don't have a hat on, you lose heat through your head, just as you would lose heat through your legs if you were wearing shorts.

Every part of our body produces heat, it's just a matter of covering it up and keeping the heat in while dressing in layers and wearing the right types of fabrics to keep moisture out.

Hope this information helps you stay comfortable while running in cold weather.

Christmas time 2011

Dearly Beloved, We Are Gathered Here Today To Say Goodbye To Our Metronome

2012-12-12T17:06:00.000-05:00

After 5 years of loyal dedicated service, our metronome went on the fritz. We've used our metronome over the years as a means to help us keep our running cadence in check, such a small device yet so helpful...

Last night while we were hanging out having a relaxing evening, I could hear a beep, beep, beep. I thought somehow we must have bumped into our running bag and started the metronome. I went and pulled it out and could see the screen was black, and when I tried to turn the power off, it continued to beep, beep, beep! Bart said, "must be the battery going bad", so we tried to unscrew the back to remove the battery, but the tiny little screws would not budge. We put the metronome in the spare bedroom... beep, beep, beep! Next we put it under the stairs, but could still hear the faint, beep, beep, beep. "That things driving me nuts" I said, To which, Bart replied, "you have really good hearing". We then put it out in the garage far away from me being able to hear it in the hopes that the battery life would run out soon.

In the morning, I went into the garage and could not believe my ears, beep, beep, beep!
So, both of us being people of short patience, did the one and only thing we knew to do...

One whack and that was the end of it! ...and now for a moment of silence please.

Today's Run: Folk Art Center to Craven Gap

2012-12-09T20:21:00.000-05:00

"Up, up and away!" Trish Brown wasn't kidding when she describes this portion of the Mountains-to-Sea trail in her book Asheville Trail Running. We included this section of trail in our long run today to help build strength in our legs. As Trish says, "You'll feel like Superman once you complete it by turning your thighs into Kryptonite."...

The Mountains-to-Sea Trail from the Folk Art Center to Craven Gap is 10.22 miles round trip (Trish's Book) or 10.8 miles round trip (Trail Profiles-MST). It's quite the workout! There is an elevation gain of 1020 feet in the first 2 1/4 miles. The best part of this run is slightly off the MST to a rocky out-cropping view point at Lunch Rock where the view across the Haw Creek Valley is gorgeous. If you're going to put forth the effort of this run, don't miss the view!

Starting off at the Folk Art Center's Nature Trail

Portion of the MST as we start our climb up

At mile 2, you will see a log house with a green roof on the right side.

Keep traveling up the hill about 0.3 miles, there you will see this tree on

the right side of the trail. Make a left, and travel a short way down to

Lunch Rock.

Lunch Rock, too bad we didn't pack a lunch!

Resting the legs

view at Lunch Rock across the Haw Creek Valley

Finally reached the apex! The trail marker pretty much describes how
you feel when you reach the top although Bart is in the back ground
doing his version of "Gangnam Style". There's still more downs and
ups until we reach Craven Gap.

Pretty section of trail

Wrapping up our run for the day!

Folk Art Center to Craven Gap

Fartlek - Speed Play

2012-12-03T18:44:00.001-05:00

It was once said that a person has arrived at the station of the serious runner when they can say “fartlek” during a discussion in mixed company without grinning. Whether we can say fartlek with or without the grin, whatever the discussion entails, it probably never really touches on the essence of fartlek and what it is about. At least that is the impression I am left with after reading articles written by and talking to, in some cases, very knowledgeable modern day coaches and running experts. I tend to believe that in our high technology age true fartlek has become a lost art.

What I will share with you is what I was taught while training in Norway from 1964 to 1970 under the direction of Johs. Tennman who eventually became the national speed skating team coach for Norway.

I was taught that fartlek was aerobic and rarely if ever anaerobic. The objective of fartlek was to practice running at variable speeds while developing a strong aerobic base. Fartlek is a free spirited form of running and conditioning that would allow the runner to get the most out of his body without over taxing it to the point training was difficult or impossible the next day. It was designed to bring about harmony between spirit, physical abilities and the natural surroundings thus enhancing body sensing skills and awareness. We were never taught to run by firm guidelines such as “hard or fast for 10 x 2 minutes with a 1 – 2 minute easy jog” as is commonly taught today. We were taught to vary the speed and effort based on the terrain, footing and how we were feeling at the time. If we felt tired, we just jogged easy with a few easy strides mixed in. If we were feeling “on” after a warm-up, then the efforts might start off at a quicker pace and eventually work into a sustained effort of 20 minutes or more, but we would reduce the speed before we went into oxygen debt or our running technique began to falter.

We never looked at a watch to dictate effort and of course this was long before the day of heart monitors. Again, it was all about body sensing and bringing about a stimulating run that left us energized and enjoying being outside and running. The operative word here is “stimulating”. One trick that was taught to us was to nose breath in order to keep the efforts at the proper level. Please see our post about “Nose Breathing”.

Fartlek Ground Rules:

1) Listen to your body. Allow your body to dictate the training plan for the day.

2) Start each run at a snail’s pace; very easy and allow your body to gradually warm up and adapt to the effort. Some of our running friends refer to this as“The Bart Start”.

3) Focus on your breathing (you should be “nose breathing”) and bringing your body into sync and harmony. Seek to achieve a natural flow of energy in harmony with how you are feeling that day and with your surroundings.

4) If you begin to feel stressed or a level of discomfort, back off and jog to recover, even walk if need be, then gradually build back up again.

5) Repeat No. 4 until you achieve a level of effort with which you are operating right under the level of discomfort and maintain this effort as long as possible. Seek the effortless feeling of “I could run like this all day”. When the “magic” disappears back off, jog easily or walk until recovered and repeat the process as much as time or energy allows.

As you develop the above body sensing skills you will discover the natural flow of energy and effort your body requires for any given day. Some days this might mean an effort level equivalent to nothing more than an easy jog because you are tired from a race or high level effort run the day before. While other days you will feel comfortable running at marathon race pace or find yourself at lactic threshold levels or even performing surges at a higher velocity. By correctly sensing what your body needs you will discover the pace and effort that will provide the optimum level of training at any given time.

Experience has taught me that fartlek has a learning curve and takes time to perfect but it is well worth the effort involved. The payoff is enhanced body sensing skills and less time off due to injuries and illness.

Happy Running!

Bart & Eve

Happy Thanksgiving!

2012-11-24T18:10:00.000-05:00

photo taken in 2009, Asheville, NC. by Jerry McNabb

Happy Thanksgiving! We headed to Eve's sister's house in South Carolina to spend some peaceful quite time in the country with family...

beautiful pastoral country side...

Shadow loving all the smells and the freedom of being off leash ...

Shadow & Samantha, his southern belle girlfriend, played and romped...

intense games of bean bag toss...

everyone is happy no matter which team gets a point...

big spider taking up residence on the porch corner...

We thought Shadow was so cute rolling in the grass until we realized

he was rolling in a great big "cow patty"

We hope you had a wonderful holiday weekend too!

Bart & Eve

Fresh Squeezed Orange Juice

2012-11-18T20:11:00.000-05:00

It's that time of the year again when everywhere we turn some one's coughing, sniffling or sneezing! Although there are no guarantees to prevent catching a cold, washing your hands regularly and getting a daily dose of Vitamin C has been shown to improve your odds. We want to do what ever it takes to help us stay healthy, active and enjoy running through the cold season. Our favorite way to get our Vitamin C is by making fresh squeezed orange juice. Here's how we have progressed through the years in making our OJ!
We first started off making fresh squeezed orange juice with this little gadget! The orange juicer "thing-a-ma-jig". Very simple to use, just stick it in the orange and squeeze! Only thing is it takes a long time to make a glass of juice and your hand is usually sore afterwards...

Next we progressed to the manual juicer. Slice the orange in half, put it on top, press and twist. Works good, but again, it takes some time to produce a glass of juice and sore hands afterwards...

about a year and a half ago, thanks to Bart's daughter, we moved in to the electronic age, and we were given the Citri Star! The basics are still the same, slice the orange in half, put it on top and push. The machine does the work in a fraction of the time as the manual methods... Yummy and no sore hands!

...and that's how we juice it!

Orange juice quick facts:
Depending on the size of the oranges, it takes 3-4 to make one glass of juice as pictured above.
1/2 cup fresh squeezed orange juice = 103% daily nutritional value based on USDA Nutrient Database SR18.

Here's to your health and staying healthy!

Eve & Bart

Bent Creek: Green's Lick Trail

2012-11-18T19:25:00.000-05:00

Today we kicked our training up a notch and took a long run in Bent Creek and included the tough Green's Lick Trail...

It's difficult to find much running information on-line regarding this trail. Most information is provided for mountain bikers who take the down hill route because of the trails steepness. We decided to include this trail into our long run after reading about it in Trish Brown's book "Asheville Trail Running" and having not explored this section of Bent Creek yet, we thought today would be the perfect day. Trish describes Green's Lick trail (going uphill) as a difficult trail that requires guts as well as lots of stamina. Forest Service Bent Creek Trail Map rates Green's Lick as the most difficult trail. This trail is not a very long, only 2.2 miles, but what a quad and butt burner. It reminded us of the steepness of Scout Canyon Road at Mount Charleston in Las Vegas but without the altitude headache! This was quite the workout today, and we are planning to include it in our upcoming training runs in preparation for the Frosty Foot 50k in January and the Asheville/Biltmore Marathon in March.

Here's a short video from a mountain biker's view going down the trail. We had to step aside for several cyclist blazing down the hill...

Happy Running!
Eve & Bart