Early Birthday Run

Since the Fall is rapidly leaving the high-country, only to be replaced with 5months of winter, I wanted to get in an early birthday run roughly one week out from big number 23. Historically, my birthday runs have been...well...epic. There was the year that I decided to run 50mi off the couch, only to have to call in room-mate life support around mile 38 and have them pick me up at 8am on the side of the interstate. Then there was the year that I repeated the stunt and ran through a whiteout snow storm on top of Grandfather Mountain only to have to pull up and call in room-mate life support at an Exxon station where they found me frozen to an empty cup of chicken noodle soup. Needless to say, my track record has been less than exemplary. Without the option of calling in life support and perhaps since I am gaining some wisdom in my old age, I opted for the less epic ~27mi run between 19E and Carvers Gap on the Appalachian Trail. A few years ago, in the middle of the summer, Kristen and I tried to run the out and back on this beautiful piece of trail but in the end had to turn back early due to dwindling food and increased grumpiness (word?). I have ran on this trail repeatedly throughout the years; however, I have never gone back to run the entire stretch end-to-end in one out and back push. Today seemed like as good of a day as any to try.

As usual, for the Birthday Run, I was awoke to driving rain and dropping temperatures. I drove over to the trail head in the dark. Awesome! Determined to not have another hypothermic birthday blast, I put on two rain coats (thanks Gore-Tex Trans-Rockies for the awesome running Gore-Tex gear) and started up the trail in the pitch black. Note to self, probably best to bring a headlamp when starting at 6am. Enjoy the pictures from my day-off adventure.

StumpJump 2010 Race Report

Coming into this year's edition of the R/C StumpJump 50k, I felt like my aerobic fitness was tremendously higher than in previous years. Not only was the so called "monkey off my back," having finally won the event in 2009, but I really was eager to gage exactly where my fitness stood following what on paper was my strongest running training block in recent years. The spring saw an easy progression into reasonable mileage weeks (avg. 95mi/wk) with an early season emphasis on back to back progressive tempo runs on the weekends. A second place finish in June to Dane Mitchell (drug test?...)at the R/C Stage Race put my fitness right on track to keep up with Nick Selbo at TransRockies in late August. I built my mileage steadly throughout the summer having a nice block of ten weeks at 100miles (M, hill repeats; Tu, mile repeats; W, easy; TR, hard tempo; F-Sun, long aerobic) even with MCAT studies and working full time. Thankfully, this paid off and I didn't slow Nick down too much at TransRockies where we had a surprising third place overall finish.

After TransRockies, I took an easy workout week, mainly to get on top of the lab and school work I had missed the prior week. However, once I got my feet back on the ground the next two weeks saw the mileage sky rocket back into the 110-120 range with two solid 4hr trail runs up Grandfather Mtn and two encouraging high aerobic track sessions (1200's and 800's). The next week I dropped my mileage back into the manageable 70-80 range and increased the intensity of the track workout (2x200m,4x400m,2x200m) running in spikes for the first time since my mile repeats pre-TransRockies. Then finally I backed it down into taper time for the StumpJump.Coming into the race, I knew that the field would be stronger than in recent years with my toughest competition coming from my TransRockies partner and now close friend Nick Selbo. However, with the addition of Inov-8 strongman Mark Lundblad and the tribe called La Sportiva, the field looked wide open. Race morning finally came and after a quick car ride over with Vasque mutant-runner Bryan Dayton I found myself aimlessly wondering down the start line after a few warm up laps on the Nolan High School track.

I had two strategies coming into the race, one was conservative while the other was...well...less so. Since Bryan Dayton ran a sub-4hr StumpJump (old course), I have had it my head that is possible to break the 4hr barrer. This year with how my fitness had progressed through the summer I wanted to see if I could run four hours. To everyone that figured I looked like a loony dropping 5min/mi pace for the first 1to2miles of a 50k let me explain. It was my hope that by jumping off the start line I would attract a few other brave souls to help me push the pace. I had the mile splits in my head and when no one was up running next to me by mile 3 I honestly started to doubt my strategy to run for broke. However, after slowing up on the pace, I hit Suck Creek Road crossing for the first time right on pace for four hours (37:23) with no one in sight. I figured I would keep the pace at the 4hr mark until the Indian Rock House. The pace (7:45min/mi) felt very comfortable and did not seem unreasonable. Coming into the Rock House (1:16:change), I knew I still had the four hour mark in my cross hairs and after a quick water bottle switch I was up the trail without glancing back. My nutrition was spot on as I was taking in a 100cals every 20min. (3miles), plus with a steller carbo load thanks to my carbo and bread coach (Kristen) I knew I was running with a full tank. My next checkpoint came at roughly the half-way mark as the trail turned uphill at a fire road. I cruised through mile 16.58 change right on target (2hrs and 4min). On the uphill I noticed that the ambitious pace was starting to sting a bit. Being alone since the start line, I too was starting to lose a bit of focus. To get back in the right state of mind, I paced the next uphill section, switched songs on the Ipod (Celine Dion was just not cutting it) and entered into the infamous Rock Garden. Out of the Garden I made sure to get my entire water bottle down with a few extra calories.

I came back through the Indian Rock House for a second time right on target to go under four hours (2hrs 36min.). I thought great all I have to do is a 1:24 on the return trip, I made it out here in 1:16. Passing through a few people on their way out, I got an adrenaline rush from their encouragement. The next four miles breezed by and before I knew it I found myself at Suck Creek Road for the second time. At this point, I noticed my pace had slowed slightly and I had in fact only 40minutes to get back to the start line to du

ck under the 4hr mark. No matter, I grabbed two cups of Coke and turned my attention towards setting my mind right for the grueling final 5miles. In hindsight, I knew my pace was slowing but instead of playing the conservative (smart) card, I pushed the pace on the upper portion of the climb out of Suck Creek. At the top of the climb, nueromuscularly I started to feel off. I felt like a car running out on fumes. My legs started to get the familiar tingling of encroaching cramps. I knew my fate was sealed as my pace slowed to all but a walk on the decent. On the downhill into the swinging bridge, I lost the lead and almost the will to continue. Instead of dropping at Mushroom Rock like I first considered I walked the remaining 3.5miles back to the start line unable to muster up even the slightest jog.

It was the greatest experience I have ever had in a trail race. The words of encouragement and my brief attempt to run with Bryan Dayton kept me from crashing out. On this day, I went for broke. I have no reservations and would run the same race today if I could walk upright. I was confident in my fitness and confident in my ability to run off the front; however, in risking everything, I went all in and came up short. Through it all though, I remembered why I love trail running.

A huge congratulations to Jason Bryant of La Sportiva for a wonderfully calculated effort. I am looking forward to learning from your experience at the upcoming Mt. Mitchell Challenge

2010/2011 Trail Race Schedule (Tentative)

18-Dec R/C Lookout Mountain 50

22-Jan Mountain Mist 50k

6-Feb Uwharrie Mountain Run 40

25-Feb Mt. Mitchell Challenge 40

5-Mar Umstead Trail Marathon

9-Apr American River 50

Early May Rest, Build for Vermont

Late May Smoky Mtn. 1Day Traverse

June R/C Stage Race

17-Jul Vermont100

Better late than never - The Lookout Mtn. 100k...er...50miler

I am back to the grind stone, working 5am to 11pm, after a very adventurous holiday season. I want to apoligize for the delay in updating my blog; however, since I appear to be the only one reading this, I wanted to get just sleep deprived enough to start writing...er...talking to myself again.

Where to start? Last semester was for lack of better words, hard. I ended strongly though rounding out a excellent academic year with a 4.0 and straight A's and CR's in all my trail runs. I left Boone a day before the sky dropped out and dumped 30inches on the high country. The storm, however, did not miss Chattanooga and in typical Lookout Mtn. 100k fashion racers and race directors alike were greeted to the prospect of having to run 62.whatever miles in the pouring rain and 33 degrees. Luckily (much to the chagrin of a number of able bodied and overly confident racers) the race directors made a wise decision in cutting the race back to a 50miler. I want to start this report by thanking the staff of Rock/Creek and namely the Wortons who worked tirelessly to put on a race (although shorter) on such short notice. This is simply a testament to the level of commitment and organization that goes into R/C races. At the end of the day the race directors were keeping in mind the best interests of all the racers and volunteers on course and I applaud them for making the correct decision.

Unfortuntely, due to the weather, a number of bigger named racers were not going to be able to make it down (from Asheville). So my initial race plan was kind of thrown out the window. I figured that the best plan of action (knowing the course) was to stay warm (unlike last year, see hypothermia) and eat as much food as possible for the first 18ish miles. Once at mile 18 there is a ~6mi uphill section that I figured I could get a pretty good idea of how bold everyone was feeling and take the race from there. It was here on the climb up to Covenant College (rocking out to The Cure and The Smiths, (I was having a moment) that I started to run alone, again, off the front.

I want to say a special thanks to a few collegiate runners that were training down at Reflection Riding as we came through. Riley I missed you but Will thanks for the support!

I came into mile 22 alone and after a quick change of clothes and a bite to eat I was off towards Lula Lake. From that point on it was cold and rainy and I was sore for most of the way. The stretch from Covenant College to Lula Lake turned out to be one of my favorite stretches as we meandered along a muddy creek bed and through some waist deep (probably knee deep for most people) creek crossings. I got out to Lula Lake to bound down the hill over the bridge and out to the 33ish mile aid station. This section was an out and back so on the back portion I could gage where my lead stood. At that point I figured that it was basically a game of attrition and that unless someone was dropping a minute/mile faster mile splits (I was holding steady at 7min/mi so 6min/mi seemed a tall order) I should survive to the finish.

The rest of the course, although very challenging and clearly the brainchild of Randy Worton, presented all sorts of surprises including a repelling section...well...we used a little rope to descend some steep rocky cliff lines followed by a breath taking long run next to a beautiful waterfall (42ish aid station).

My brother got to run with me for about a mile and half total including the last 1/2mile of the race which was unforgettable. That was very special to me that he came out not only to support me but even managed to throw down the thunder and pushed the pace on my tired legs. Guess that's what I get for being the big brother.

I finished around 6:50. Crossed the line, realized I was quickly becoming hypothermic after I couldn't hold a coffee cut steady from shivering and got in the car. I left and went home and watched the Hawaiian Ironman which seemed to slightly higher on the suckometer than what I had just experienced.

The Lookout Mtn. 100k will go down as probably my favorite race to date in the R/C trail series. Not only does the race present numerous challenges with the time of the year (shortest day) but the weather always promises to add another element of difficultly. This race course is astonishingly beautiful and demanding. The Lookout Mtn. 100k was an experience that I will not soon forget (perhaps because my legs are still sore).

Well, I am back to the grind, buried by medical school applications and the prospect of running Mt. Michell here in a few weeks. I hope the best for everyone in whatever their next adventure maybe in 2010.

UpChuck 50k - The Hardest 50k in the World...er...Soddy Daisy

Ouch.

Just saying.

The Upchuck 50k is the brainchild of two very demented trail runners. The run starts in Soddy Daisy and traverses over mountains, through canyons, beside an interstate, over ladders, across waist deep streams, along ridge lines and requires extensive mountaineering experience. Well maybe not the last one but the Upchuck does offer an trail running experience unlike anything else!

As my fourth race over the 26.2 distance mark in the last 7wks, I really wanted to come to Chattanooga to get in a long run in a fun environment without getting hurt. Mission accomplished. The trail itself was extremely challenaging as the wet leaves on rocks made for slippery descents and frustatratingly slow ascents. At times I found myself questioning if I was even still running on a trail but I came to realize that this is trail running in its truest form; a runner with limited assistance blazing down an endless trail through some of the most beautiful scenery the Southeast has to offer.

Highlights:

The numerous bridge, ladder, random obstacles that lined the trail broke up the boredom of running alone off the front for five hours.

The interstate section nuked my legs. Less than a mile long, the transition from trail to road and back to trail shocked my legs for the next few miles.

Two aid stations. Awesome. Who needs anymore than that, I ask?

Getting lost for fifteen minutes following property line flags instead of the actual trail race markers. I am a freaking genius.

Swimming across what probably was a knee high creek for most of the other runners. I was too zonked out to realize that I probably could have walked across, but instead I plunged headfirst into the creek and began swimming. Once again, freaking genius. Hey, I'm not in triathlon anymore so I've got to incorporate my swimming somehow.

Leaving the creek bed soaking wet, knowing I had six more miles to go.

Running to the next creek crossing two miles later only to be told I had six miles to go.

Running three more miles to the road only to be told that I had six miles to go.

Only having a mile and a half to the finish when I thought I had six miles to go.

By far and away the greatest, most challenging trail race I have ever competed in!

City of Oaks Marathon - The 2hr40min Enema

As the saying goes, 'even a blind squirrel can find a nut.' I believe this best summarizes my marathon preparation (or lack thereof) for the City of Oaks Marathon.

After the Rock/Creek StumpJump 50k, I turned my attention towards picking out a good marathon to run a Boston Qualifying time (~3:10 for my AG). Orginally, I thought it would be cool to head over to the coast and run in the Outer Banks Marathon since the course would be flat and fast; however, with Kristen getting injured, I figured it would just be best to find a semi-local race and drive down the day before. No thrills.

Leading into the race, I had no idea what kind of pace I was running or where my fitness stood. Just as with the StumpJump, I was running exclusively on feel, without a watch. After StumpJu

mp I took a down week (80mi/wk) and then quickly revamped my mileage into normal ranges (90-100mi/wk). I took to running a little bit more on road to get my joints used to pounding the pavement. The weekend before the race I went down to Charlotte and logged out a nice 18mi tempo run (my first time running with a watch since May!) around 6:20pace. Things seemed to go smoothly, so I figured I would not have any trouble hitting the 3:10 Boston Qualifying time.

So here comes the blind squirrel part, my marathon taper:

The week of the marathon I logged 93miles (including the marathon) with my longest run (before the marathon) coming on Thursday (~18miles in doubles). I did my first 'track' workout since May (8x200m) on grass (without a watch) on Tuesday and took Friday down (running only 6miles total for the day). Both Tuesday and Wednesday nights I was at the hospital past midnight and averaged a little over three hours of sleep/night. I am more of a mad (exercise) scientist!

Saturday we drove down around noon, ran a little on course in bright sunny, warm weather and went to bed. I awoke on Sunday only to be greated to my most favorist weather, 50degrees with driving rain and high winds. Having gotten hypothermic numerous times in this kind of weather, I bundled up for the race wearing arm warmers, gloves, hat and an undershirt. Burr!!!! After my trademark 'josh, do not get hypothermic' warmup, I found myself shivering badly on the startline. Right before the gun went off my watch stopped working (way to go Garmin) so I had to borrow Kristens. I figured ah, what the hell, I will just find someone faster than me to run and see what the day brings.

On the startline, there were a few guys spouting out PRs. I heard one of them say that he had ran a 2:31 at Boston. He looked fit, so I figured I'd run a little with him. The gun went off and up the hill we charged. Mother F, why do they always start races uphill? Just no reason for it, I say. Anyways, the Kenyans took control and I said goodbye to conservative pre-race plan. I was going to run for guts and glory.

The first 10k seemed fast. It was rolling and into some headwinds. The tall guy with the fast PR kept getting in front of me on the windy sections, so I had no choice but to draft (hey it's a race and I'm getting old). I could tell that it was frustrating him but I mean honestly he was not going to get any draft off of me.

Well, we went through the 10k and I was freaking already freezing to death. The PR guy had pulled out to a 15-20m lead and I was happy to let him run. Onward into the death rain we ran. At mile 10, I linked up with the guy who would eventually get second and ran with him through Umstead Park. We came into the 13.1 around 1:19. I figured that I had given myself a nice cushion, in the event of what was looking like a definite bonk, to hit the the 3:10 mark. I linked up and just maintained pace.

Umstead was 3.5miles of unpaved road. It was like the twlight zone! Let me set the scene, thank God it was close to Halloween or I would have been scratching my head:

We were alone (3rd and 4th on the road...er...trail) running in pouring rain...fog...hail...frogs(?exodus)...For 3.5miles I did not see anyone expect the guy I was running next too. Up and down hills, over bridges and through the woods (towards Grandma's house?) we charged. I did not even know if we were still in the race. The trail was completely saturated and gave us about a 2 to 3inches of muddy cushion to trudge through, which made the uphills less than enjoyable. I have to say when we finally came out onto pavement, I was overjoyed to be greeted to the 20mph headwinds and freezing rain.

It was about this time that I realized that we were approaching mile 18 and that I was sitting in 3rd...er...4th place. I thought, holy cow, I could podium. So I started to play the tactical game. On the uphills I slowed slightly next to my competitor and was slow to re bridge at the crest. He started to catch on as he was asked me how I was feeling. I told him I was freezing to death and that 20miles would probably be the end of my race. He said that I looked tired and cold and that if it was ok with me (nice guy) he would pick up the pace at mile 20.

At mile 19 we recieved word that the second place guy (the Kenyan...apparently not a cold weather guy either) was doing the death waddle. I also received word (for the first time that 3rd place got 600 bucks). Now it was on like donky kong!! I am not going to lie I felt slightly more motivated thinking that I could net at worst 400 bucks on the day.

Sure enough, mile 20 came and my new running buddy surged blindly. Sure enough, I had played my cards right and surged right back, picking up his draft. The look on his face was priceless. I stuck to his draft all the way through mile 24 as we bridged up to the death waddling Kenyan. Game on mother Fer!

It was at this time that the 90mi run week started to take a toll (I think in hindsight if I had known that I would be battling for an ~800dollar payday I might have tapered a bit more). I came slightly unglued as we started in towards downtown Raleigh. I was still roughly 15m off the back of the two Kenyans but that I was not making any headway into the headwinds. It was at this time that we started running into the tail end of the half-marathon finishers.

The highlight of my race came around mile 24 when the two kenyans in front of me were getting cheered on by the crowds only to have the same crowds react in utter surprise as a skinny, pale white guy came running like a madman 15seconds later. It was at that point that someone on the side of the road shouted "You GO get those Kenyans, WHITE GUY!" I have to say that I do not promote racial slurs but at that moment it was really funny...only in the south!

I was unable to bridge and eased up into the finish line. I was hoping to roll under 2:40 (finished 2:40:20) but a 6min marathon PR wasn't too shabby considering the conditions. When the dust settled, I made 400 bucks as the fourth finisher and 3rd american! I have to say that I am very pleased with how the race went considering I raced hard for a 50k less than a month ago and hit this marathon mid-90+ mile run week. Well, I qualified for Boston. What a great way to spend my 22nd Birthday weekend...fun times (minus how hypothermic I was post race)!

Side Note:

Hats off to the winner (ie the tall white guy at on the start line). You ran an inspirational race, negative splitting in the worst racing weather I have seen in over a year. I am enormously impressed as that has to one of the guttiest performances I have ever had the privilege to witness firsthand.

StumpJump 2009, the hail mary pass

The road to the start line of the Rock/Creek StumpJump was a long and rocky one. Returning from Africa, I was still very hesitant to start training at full steam having just recovered from a left tibial stress fracture. I figured that I had roughly six weeks to get in shape to run (not race) 50k and would just take it day by day. The main difference in my training preparation for this race from any other trail race was that I trained as a trail runner. I ran roughly 80% (~80-85miles/wk) of my weekly mileage on trail. I left my watch, track workouts and tempo runs at home and went on feel day by day. Working in the emergency room at night did not leave me a tremendous amount of time during day light hours to train so most days I found myself up at 4-430am and getting in the mileage before my 8o'clocks.

Two weeks out from the Stump, Kristen and I went over to VA to run in

a trail race put on by Odyssey called the 40mi Rampage Run. Kristen ran the marathon and took first overall female in route to setting a new c

ourse record. We both had a blast sleeping in the back of my Suburu in the race start parking lot the night before. I went to VA to figure out my nutrition for the Stump, figuring if I could run 40miles then 31 should not be that difficult. The race went well, as I took the lead (overall) in the opening 50seconds of the race and ended up taking the overall in the 40mi in route to setting a new course record. All told it was a great day for Team Wazungu.

Side note: I had another wild life spotting, this time a black bear, in the final two miles of the 40miler (~43miler)... Seriously!

Coming into the StumpJump I was feeling extremely worn down, but confident in my overall fitness level. (The weekend before I had logged car to car in the rain an impressive 2hr 18/19mi tempo effort up Grandfather Mtn on trails.) I

knew that I had Friday to rest up for Saturday's race. Kristen and I got in late on Thursday after an eventful week of exams, late nights in the E

R and running in the freezing fall rain. Friday morning Kristen and I went out and ran the opening three miles of the course then proceeded to eat 2 loafs of banana bread while writing lab reports before heading downtown to the expo. R/C did an amazing job of putting on a first rate expo and pasta party which was followed up by a highly entertaining slideshow from Ultra-Marathoning Icon, Dean Karnazes.

Saturday morning came after a rather restless night. Coming into the race I had a few things in mind as far as how I would approach the competition. I knew the field promised to bring some strong talent as Bryan Dayton (Vasque runner and StumpJump course record holder) was returning. From my training, I knew I was close to 4hr/StumpJump shape and if I had a chance at the overall I would need to isolate Bryan early in the race. So when the gun went off I jumped to the front and pushed the pace through the opening three miles, wanting to see who would be foolish enough to join me. After three miles I looked u

p and recognized that only Bryan and

Nick were around. Perfect! So I slotted in behind Bryan, happy to allow him to dictate the pace while I sat back and focused on nutrition. We came into the rockhouse aid station a minute or two down on Nick who had taken over the lead. Not wanting to chase, Bryan and I allowed Nick to get out to a six minute lead by the halfway marker. The 10mi lolly pop portion of the race is the fastest/easiest part of the course and having ran the course six weeks prior I figured this would be the time to recover and wait to attack

on the way back through the rockhouse at mile 20. Unfortunately, not everything goes to plan. Jeff and Andy ran up on us about a mile out from the rock garden and instantly moved past Bryan at the aid station. On the next climb (~1200m) I took the lead and looked back, realizing that Bryan was slotted in at 5th position. Knowing that it would be hard for Bryan to respond to an attack, having to go around Andy and Jeff, I charged up the hill. Still 14miles out from the finish line and six minutes down on Nick, I figured it was time to throw up the Hail Mary and go for the W.

At the time I figured that I could gain some time on Nick through the rock garden and loose the three runners behind me. Out of the rock garden I ran like a man possessed to catch Nick. Having spent the prior hour eating and drinking b

ehind Bryan I felt like an Ricky Bobby on lap one of Talladega coming through the rock house for the second time. I got the report that I still had four minutes to make up on Nick with on ~8-10miles left in the race. After some quick math, I knew it was time to roll thunder and make up 30seconds/mile. I threw utter caution to the wind, going totally light weight, leaving my water bottle and nutrition behind (NOT ADVISED). By the suck creek road crossing four miles away I recieved word that I was roughly 45seconds dow

n heading into the final two climbs of the day. I took the next climb easy as to not cramp and to get my mind right for the final push home. It was on the downhill that I finally caught Nick. I turned my music off and ran silently behind him for the next uphill mile listening and observing everything he was doing. At the mushroom aid station I put in a slight surge on the uphill and saw no reply. I then layed into it and ran for the finish.

The final climb off the trail and around the school was emotional for me. Growing up only three miles from the race start and having idealized the winners of this race since its conception nine years ago, to say I wanted to win this race badly would be an understatement. I am happy I could bring home to bacon for Team R/C and Team Wazungu.

I am thankful for such incredible competitors and friends who make this such an amazing event to come back to year after year. Growing up three miles from the start line, it feels like coming home every time I have the opportunity to run on the Cumberland Trail. Kristen ran an inspiring race, setting a PR for her first 50k ever with her last two miles being her quickest. I want to thank the event staff for the countless hours spent turning this race into one of the premier trail races in the country.

Africa

There is little in the way of words that could or will be used to describe the experience that Kristen and I had while in Africa. The people, the culture, the land was unlike anything anyone could ever imagine without visiting the country firsthand. I find myself reeling in the days following our return to the states, questioning much of what I found to be common place in our society. Africa challenged me on all levels. It pushed me past the confines of comfort physically, intellectually, emotionally and spiritually. It forced me to face my inner demons.

The mentally and physically disabled children of Shaurimoyo, that we had the privilege to work with, define the human spirit. I will forever be shaped by their level of compassion to one another and their outlook on a horrific life that is unimaginable in our western culture. To the children in pediatric burn unit of Mawenzi Government Hospital and to the nameless patient on the surgical table in the OR, I fully am able to now comprehend exactly why I want to be a doctor.

For the first time in my life I can say that I truly felt alive. Our experiences in the Ngorongoro Crater, at sunset in Zanzibar, running for miles through fields of sunflowers at the base of Mt. Kilimanjaro finally allowed me to take stock in what is important in life. I will leave a handful of pictures that briefly capture a life changing trip.