Charlotte Running Company 13-mile Trail Race

One of One2Tri's Racing Team's great sponsors, Charlotte Running Company, held the first race of the Carolina Trail Run Series on Saturday, Jan. 22, 2011 at the National Whitewater Center.  The race offered 3 different distances: 4-miles, 9-miles, and 13-miles.  I was thankful for the later starting time of 9:00 a.m. because it was still a very chilly 27 degrees - with a light breeze - at the start.  Fortunately, the snow and ice from last weekend's trail run was gone and the trails were in excellent shape.  I had expected some muddy conditions, but everything was frozen.

I rode up with my good friends Steve & Leah Grace, who were also doing the 13-miler.  We huddled in the warmth of my car until the absolute last moment.  Even though my tights cutoff temps are usually around 30, I decided to run with shorts, which turned out be the right decision. At the start line, the wind was blowing and I felt under-dressed.  Fortunately, my One2Tri Racing teammate, Michael Beacham, was standing next to me feeling a little over-dressed.  So he quickly shed a windproof vest and I, as quickly, put it in.  Another good decision.

Holding up 1st place trophy for "Old Guys" Division!

My intent was to start out very slowly and gradually pick up the pace throughout, as that has been a successful strategy in the past.  However, when the 9- and 13-milers started out (we left together; the 4-milers would start 10 minutes later), everyone seemed to be out of the chute fast, so I went along for the ride.  Once we entered the trail, there was the predictable back-up on the single track for the first few miles, but that helped keep me in check.  I did have 1 minor spill about 5 miles into the run; I probably cold have stayed upright, but just did a soft roll instead.  No harm done and I kept right on moving.

At the 1 hour 5 minute mark, I refilled my Ultimate Direction Quickdraw handheld and was attempting to put another Elixir electrolyte tablet in when I dropped it on the trail.  With no thoughts of going back to get it, I wondered whether that would come back to haunt me.  I also ended up pacing a line of people behind me, but didn't know if they were 9-milers or 13-milers and, thus, was unsure if I was on the right pace.  Pacing others when I am not in that official capacity can often throw my race off.  Fortunately, neither a lost electrolyte tablet or leading a pace group had any ill effects.

Keith with 1st Overall Plaque

There were no mileage markers on the course and there were a lot of criss-crossing runners, so it was difficult to gauge my actual pace and confusing to know who was where on the course.  I expected the course to be similar to the River Bound 1/2 marathon one, but it wasn't.  When I came to the last aid station, I thought there was another 2 mile loop to complete, but the finish line was only 1/2 mile away.  The good news: the race was almost over.  The bad news was that if I had known I was that close to finishing, I definitely would not have taken that bathroom break 5 minutes earlier and I probably would have been pushing a little harder.  As it turned out, it didn't really matter.  I crossed the finish line in 1:55:20 to finish first in my age group with a comfortable lead of 7 minutes over the 2nd place AG finisher.  Average HR was 141 and burned 2,155 calories.

The One2Tri Racing Team had a great day as Keith Mrochek defended his 2010 title and came in first overall in the 9-miler and Greg Shore won his AG in the 4-miler.  And a shout out to Steve Grace for a very impressive 1:49:54 and Leah Grace for a 2:02:58, good for a 3rd place finish in her AG and just a little over 1 minute out of 2nd place (plus, she's coming off an injury!)  Congrats to all.

Winter Running

After a nice snowy run

In the cold of winter it's not always easy to get up and out of that warm bed, but if I can, it's seldom I am not rewarded.  Such was the case on Monday when we got about 4" of snow here.  An afternoon run, with light snow still falling, was the highlight of a great day.  Dressed warmly (almost too warmly), protected from the snow with my Norrona Bitihorn jacket (weighs less that 9 oz., compressible to the size of a bagel, and completely wind & water proof), my Natty Geo Buff and Injinji gaiters, I was all set.  I opted not to wear my YakTrax which, at first, I thought might be a mistake.  For the first mile or so, the snow would clump in the sole of my shoes like wet Carolina red clay and I had to keep knocking it out.  But that didn't last.  It was a perfect way to spend a snowy afternoon.

"A little snow was here and there...."
"Snow beneath whose chilly softness...."
- Emily Dickinson

Me and Beacham

Today was another great day of winter running.  After debating multiple running options, I decided on running the trails at the National Whitewater Center.  With the melting of the past few days, I looked forwards to some sloppy conditions - which I love.  I met my fellow One2Tri Racing teammate, Michael Beacham, and two other good friends, Steve & Leah Grace at 8:30.  The trails were technically closed, but that really applies more to mountain bikes than runners.  Closed trails are also nice because we didn't have to be on guard for bikes.  The starting temp was 30 degrees and there was considerably more snow and ice on the trails than I had anticipated.  We started out slowly until we got a feel for the snow/ice and then were able to pick up the pace a little.  It was absolutely gorgeous on the trails; plus, it was obvious that few if any runners had been out since the snow.  We logged a slow, but vigorous 8 miles.  Another great day!

A stunning loss to the running community....

Mike was the trainer for my RRCA coaching certification earlier this year and lived in the same MD county where I was born and raised.  

By: Eve Mills

Every once in a while, if you’re very lucky, you get to know someone like Mike Broderick.

Mike was a coach, a teacher, a runner and a friend to hundreds of men and women across the country.  But to those who knew him well - and there were many - he was much more than that.  If a person could be the heart and soul of a running community, that was Mike Broderick.  Known as the “coach’s coach,” Mike dedicate his life to the community of runners he loved so much, sharing his inspired form of coaching, not only by training runners himself, but also by teaching others to become coaches.

Mike passed away far too young, in the early hours of November 5, from complications arising from lung cancer.  As a perfect testament to Mike and the values for which he stood, fellow runners raised more than $35,000 in just four weeks for Team Labrecque in his honor, in the month before he passed.  Throughout his battle against cancer, Mike was buoyed by well wishes of hundreds of runners from across the country and maintained his upbeat demeanor and sharp wit.

Mike Broderick gave up a career as an attorney to find fulfillment through running, teaching and coaching.  Since 1998, Mike had been a fixture in the DC running community, initially as a participant in the first-time marathon program of the Montgomery County Road Runners Club (MCRRC) and later as the founder and head coach of the experienced marathon program (XMP).  Mike made fitness his full-time job and became a personal trainer and instructor for the Road Runners Club of America, Certified Coaches Program, where he travelled the nation teaching a new generation of coaches.  On his own time, he ran the trails near his home and often could be found on Sugarloaf Mountain training for one of his many 100-mile trail races.  One of Mike’s personal goals was to run the Western States 100-Mile run, and he was thrilled to win an entry to the race, in which he competed this past June.  Mike was happiest when he was running long, long trails.
 
But the beauty in Mike Broderick was not in his coaching tips or personal running achievements.  It was in the way he touched people’s lives.  Mike made time for everyone.  He was genuinely interested in each person’s success.  He found fulfillment by helping others set and accomplish their goals.  In his own words, “helping others find success is a hugely rewarding avocation, and it keeps me motivated every day to push myself to be as good as I can be.”

My own experience with Mike Broderick was probably quite typical.  I first became interested in long distance running in 2006.  I had run two mediocre marathons and needed advice and inspiration.  I met Mike Broderick and, at his suggestion, joined the XMP program.  Mike was extraordinarily generous with his time and coaching advice, taking a special interest in helping me find my rhythm as a runner and, later, as a running coach.  He encouraged me to run more marathons, to run and enjoy ultra races, to become an RRCA Certified Running Coach and to volunteer as a coach with the XMP program.  Inevitably along the way, Mike became more than a coach and personal trainer to me.  He became a mentor - for running, for racing, for coaching - and a friend.  In the words of one of Mike’s friends and fellow coach, “All we can do now is what Mike has always taught us to do: Be passionate. Take care of each other.  Be great friends and above all else, run.”

The running community has lost a friend and mentor, but Mike Broderick’s inspiration and positive energy will live on in our hearts.  Everyone who knew Mike is better for the privilege.

Coach, we miss you already.

Freedom Park New Year's Eve 24-Hour Ultra -- 2010-2011

Although I’m not crazy about the idea of running around a 1-mile loop for 24 straight hours, I thought running the Freedom Park New Year’s Eve 24-Hour Ultra would be a good way to see out 2010 and ring in 2011.  (For all my Charlotte friends, that’s Freedom Park in Morganton, NC - not in Charlotte.)  My approach to this race was as a “fun” run.  Fun in the sense that you can run as much or as little as you want.  The race Directors, David and Rhonda Lee, who also put on the Ridge to Bridge Marathon, are fantastic people and I knew their ultra would be well staged and a lot of fun.  Plus, it’s close to home and I had some friends who would be running there, as well.

My paltry set-up paled in comparison to Anji & Tracy's General Store

I drove up early on 12/31 and arrived about 6:45 a.m. for an 8:00 a.m. start.  My plan was to pitch a tent near the start line which would serve as my aid station/sleeping area.  Not many people were there yet, so I got a good location.  I set up camp next to 2 friends, Anji Paumier-Nussbaumer and Tracy Sproule, who were in the process of erecting something akin to a general store!  I warned them that other runners would probably mistake their set-up for the race’s aid station.  Clearly, I was in a very desirable location.  I also met Bruce Wagoner, a friend of Tracy’s - and now mine - who would run with us for many miles.  I met up with Jonathan Savage, a frequent sight on the ultra circuit, who I had pegged to easily win this race (which he did).

Anji and Tracy's General Store

A note about Jonathan: he is a running machine.  I first met him at the Umstead 100 in 2007 where he finished about 15 minutes ahead of me.  In the ensuing years, he has just taken off and left me in the dust (literally and figuratively).  In addition to winning this year’s race, he won the Keys 100 in May (running from Key Largo to Key West in the FL heat and sun) and the Bethel Hill Moonlight Boogie 50-miler in Ellerbe, NC where the heat index at the starting line was 106 degrees.  He and I were both pacers for the Thunder Road Marathon in December and he had told me then his goal for this race was to break 150 miles.  I had no doubt he could that.  However, when speaking with him on race day, he said he was having some foot problems and wasn’t sure how that would affect him.  More on his finish later.

Anji & Tracy

So Anji, Tracy, Bruce and I toed the line at 8:00 a.m. and we were off.  Each lap is .98 miles and the entire surface is asphalt.  There are 3 risers or small inclines on the loop.  As this was just a go-out-and-have-fun race, my plan was to run a loop and walk a loop, trying to average 12:00 pace, which would include about a 5 minute aid station break every hour.  In theory, that would give me 120 miles for 24 hours, although I knew I would probably be sleeping some during the night and taking longer breaks as the day/night wore on.  My running partners' strategy was to run 4 loops and walk one, which was also fine with me as our pace would still keep us at 12-minute miles.  The temperature was a chilly 30 degrees with cloud cover.  The forecast would be for a high of 58 degrees and sunny and a low of 41 degrees by the next morning.  I was wearing shorts, shirt, long-sleeve Hincapie full-zip cycling jersey (my most versatile and valued article of clothing for this run - thanks for the suggestion, Beacham!), beanie and my trusty Injini gloves.  I only brought my road shoes, Mizuno Wave Runner 13, of which I had 2 pairs. 

We pretty much stuck to our pacing strategy for the first 5 hours and were around 25 miles by that time.  I was carrying an insulated Ultimate Direction Fastdraw handheld and drinking water with Elixir (Camelback’s new electrolyte tablet).  About every 1 1/2 hours I would try to take a Salt Stick tablet.  I was peeing after almost every lap for the 1st 4 hours, which was a little disconcerting.  It was a reminder for me to make sure I kept my electrolytes and sodium levels up.  Even though you don’t need to carry anything with you since the aid station comes up every mile, I did because, not only am I very used to it, it’s a good reminder for me to be continually drinking.

Bruce, Scott (friend of Tracy's), Anji, Tracy, John (Anji's husband)

I went into this race having battled some tendinitis in my right foot for the past month.  I felt the swollen-foot feeling in my arch and the pain on the outer ridge of my foot almost immediately and it really never left for the entire run.  But it never really got worse either, so, like so much of distance running, it was just pain management.  Plus, because it was only tendinitis, I knew the likelihood of doing harm was slim.

As is usually the case in the ultra-running community, the company was delightful.  Particularly so with Anji, Tracy and Bruce.  I had run for awhile with Anji and Tracy at the New River 50K in October and knew I was fortunate to have all 3 of them with me.  (This was Anji’s first distance over 50K and Bruce’s first ultra; Tracy is an experienced endurance athlete and retired professional cyclist.)  We would leap-frog each other more as the day and night progressed, but we were never far apart, one of the benefits of a loop course.  The camaraderie of races like these is another reason I love running ultras.

The weather tended to be cooler than forecast with more cloud cover than anticipated.  I was seduced by a Chamber of Commerce forecast of 58 and sunny - which we may have seen for all of 30 minutes.  Otherwise, it was a damp hi-40’s/lo 50’s during the day and a damper hi-30’s/lo-40’s at night with a freshening wind.  Mid-day, I switched from my bike jersey to just a shirt and North Face sleeves, still wearing gloves.  As the sun set, I was back to the jersey.  By midnight, I had also put on my Patagonia Nano Puff Pullover (I absolutely LOVE this pullover) and long pants and wore that for the remainder of the time.

I think I ate more during this race than ever before.  At various times, I ate: potato chips, cooked potatoes with salt, homemade pecan bars and raisin bars (delicious - I had too many of those), chicken soup with potatoes, cookies, a hamburger (at 4 a.m. - I think that was one of the best burgers I ever had), a cheeseburger, 3 slices of pizza, salted peanuts, PB&J and a few other snacks I’m sure I’m forgetting.  I burned a little over 12,000 calories during the 24-hours, but only lost 1 pound.  Not bad.  David & Rhonda always put on a great spread.  The BBQ and peach cobbler after their Ridge to Bridge Marathon is some of the best.

An early morning recovery break for Anji & Tracy

After the first 25 miles or so, my feet were beginning to hurt.  Of all the problems I have encountered running races, I seldom have had any foot issues.  But today would be different.  In addition to the tendinitis, general foot fatigue began to set in and evolved into throbbing feet after midnight.  It seemed I was not alone: most everyone appeared to experience some type foot problems at various times; few were immune.  There’s always a lot of hobbling going on at ultras, but more so here.  In talking with others, the consensus was that running that many miles on asphalt, combined with the camber or slant of the track, conspired to produce a number of foot issues.  By late afternoon, I switched shoes - which had different orthotics in them - and that spelled some relief.  Later on in the evening, I switched from my Injini toe socks to a more padded Zulu seamless sock, and that also helped.  But it never eliminated the problem - it just gave me temporary relief and delayed the onset of more pain.  Around 1:00 a.m., I was concerned about pushing on.  You reach a point when you’re performing a mental risk/reward analysis and assessing whether the prospect of possibly physically trashing yourself for a week or two after the race is worth the increased performance and/or mileage during a race.  This race also had a 6 and 12-hour options, which both started at 8 p.m.  The 6-hour starters would finish at 2 a.m.  I knew a horn would sound to signal the end of the 6-hour option.  So, at 1:15 a.m., I decided to take a nap in my tent and let the 2 a.m. horn wake me up.  That worked well, as my feet recovered a little and I was a feeling refreshed.  Anji, Tracy and Bruce had also been taking a break, so we all started back up a little after 2:00.

Endurance events usually degenerate into a gut check at some point, but on this day it was more so for Tracy.  We were all having varying degrees of foot problems, but she was also suffering through G.I. issues, some serious blistering (think blood), and nausea.  We all have those kind of races, but I give her tremendous credit; she endured when most others would not have and was completing her last lap right along with us.  A true testament to her grit and spirit.  And both Anji and Bruce weathered the inevitable low points of an endurance race like seasoned veterans.

An additional problem I encountered was around mile 38 when I felt a tweak in the top of my left calf (soleus?)  I didn’t think too much about it, but eventually it made it extremely painful to run.  Had I not had the foot problems, the calf may have prevented me from doing much night-time running anyway.  And around 3 a.m. I felt my first blister forming.  I stopped and put on a blister pad, but it didn’t really help.  I ended up running the last 4 hours or so on the outside ridge of my right foot to reduce the blister pain.  The good news was I hadn’t thought about my tendinitis for quite some time!

The 3 of us just before crossing the finish line for the last time. YAY!

I went into this race with no real mileage expectation, truly just wanting to have fun (which I did) and play it by ear.  I was thinking 100 miles was not unrealistic, but knew after 12 hours that would not happen.  I then set my sights on somewhere between 80-89 miles, but knew that may be aggressive given how I was feeling physically - and how that was trending.  By 6 a.m., I decided just to kick back, relax, and enjoy the last couple of hours.  I broke down my tent, packed up and got ready for a victory lap with Anji, Tracy and Bruce.  I ended up completing 80 laps, which equaled 78.4 miles.  I missed a top-10 finish by 3 miles, but I have absolutely no regrets; I did what I could on this day.

At the finish line; 24-hour clock finally showing "0"

Jonathan won the race with 118 laps or 116 miles.  He had an insurmountable lead by around 5:30 a.m., so, realizing he would not hit 150 miles this time, he shut it down early and got some well-deserved rest.  Fabian Pleasant, a 22 year-old recent Naval Academy graduate stationed at VA Beach, gave Jonathan some early competition, even pulling even with him at one point.  Fabian finished with 100 miles.  Fabian hopes to become a Navy SEAL soon and follow in the footsteps of David Goggins, with whom he has run.  I wouldn’t bet against him.  Sarah Llaguno from Cary, NC was the top female runner, easily surpassing the 100-mile mark.  During the entire race, other than stopping at aid stations, I only saw her walk once.  Incredible!

So, congratulations to Anji on by far her longest run ever; to Tracy on an impressive and gutsy performance in the midst of much adversity (they both ran 100K+!) and to Bruce on his first-ever ultra (he, too, was hobbled by foot problems).  And last, but certainly not least, a big thanks to David & Rhonda and all the volunteers who made this race possible.  The person who grilled my burger at 4 a.m. was no less than an angel of mercy to me!  David & Rhonda not only put on quality, runner-focused events, they are two of the nicest people you will ever meet.  If you see a race they are organizing, or being timed by Lee Timing, you know it will be a well-run race.  And, as always, a big thanks to my coach, Nicole Gross, from One2Tri Multisport Coaching.  Thanks for always challenging me and putting up with my craziness.  I couldn't do it without you - nor would I want to!

Until next time.

POST MORTEM: One day later, my blisters are not as bad as feared, hips are stiff, soleus is VERY sore and feet are swollen (toes look like little Vienna sausages!)  The only potential concern is the soleus.

"Now you're so fat your shoes don't fit on your feat
You got trouble."
- Little Feat

Would I run this race again?  The only reason I would hesitate is because of the surface.  On all other fronts, I would not hesitate.