Highland Sky Training Run

Memorial Weekend
A group of us escaped the greater Washington DC area over the long weekend to run the first 20 or so miles of the Highland Sky course. Megan & Michelle got there early and had a hot pasta dinner waiting for us at the campground. Cruz came along with Anne, Angelo, and Brandon for his first camping trip. As usual, the kids didn't make a peep, while the folks in the site next to us were so noisy they almost got smothered by the Hans-Dieter pillow.

Saturday morning we geared up and drove a new shortcut to Laneville Cabins and met up with WVMTR Steve Hite. After a little confusion on how to cross the "right-of-way" we were up the trail. Temperatures were a bit warmer than our training run last year, but the trail was in excellent condition, thanks to the WVMTR group that met to clear the trail. The nettles were just at gaiter-level, so we were mostly pain-free for that first ascent.

Every time I go out to Dolly Sods, I am amazed all over again what a beautiful, unique place it is. Almost a shame to run through, so it's great to do the training runs where you can dawdle, not worry about the cut-offs, and look at trillium, pink lady slippers, and snakes! We saw 1 brown garter and about 3 of the green snakes and 1 ring-neck snake. The day was really clear, so we had some great views on top of the sods.

Once again we ended up running the 3 miles back down to the cabins to complete the loop. Unlike last year, no-one was interested in the push-up contest as we knew Amanda could do more than the rest of us combined. We spent the rest of the evening at Seneca Shadows drinking beer, eating burgers, and endlessly hashing over Angelo's MMT run.

On Sunday morning most of us parted ways, either to return to the city or to join Dan & Jodi's 4-day wedding/graduation party. Mical, Paul, Lorrin and Joe ventured into the wilds for a little backcountry camping. We drove up the long, long, unbelievably (why did I sign up again? I forgot how long that road is) long, long, dry, dusty, long road. We hiked in a ways, and found a perfect spot. There was a guy sitting there, but he was just resting. By a bend in the river, under a shady group of pines, the campfire was already set up and there was an unopened Busch in the creek. While Joe read, the rest of us tried to hike down the Beaverdam trail to look for ... what else, beaverdams. It was really marshy. Then it started to thunder. Mical and I ran away, while Paul continued the search for rodent architecture.

Since the thunder didn't turn into a storm, Mical & I hiked up past the campsite and came across the fellow we'd met in the campsite earlier. He asked if we'd been to Dolly Sods before. Rather than a simple yes or no, we launch into a detailed course description and play-by-play of the Highland Sky run. We might have scared him a little, but he did tell us the beaver dams were long gone, so we felt like we didn't miss out.

The next morning we went into Davis, where we had a great breakfast at the Bright Morning Inn, checked out a camping gear shop, and later peered disappointedly into the darkened windows of Willie's brewery.

Hopefully by next weekend the sheer length of the dry dusty long road will have diminished in my mind, replaced by expectant memories of the beautiful views of the Monongahela. You can see the views in Michelle's pictures and Mical's pictures and get excited about the race too!

MMT

(Photo courtesy of Aaron Schwartzbard).

Amazingly, I am doing okay. I accomplished a goal I set in 2005 when I first volunteered at the Visitor's Center for MMT. I told Mike Broderick that year that I would do my first hundred in 3 years (2008, which may still come true). In 2005, I saw people who didn't make the cutoff at the Visitors Center, one guy in particular from Florida who trained 50 miles a week. I wanted to make the cutoff and get my Visitor Award. I had a good year of running and training in 2006, but things haven't gone so well since February 2007. Even without the training I needed, I was still able to perservere for 19 hours and more than half the course.

The start was a little portentious. At the Hampton Inn, I was walking out with my family when I saw Alan and Pam. I asked for a lift so my family could stay at the hotel. Of course, when I got in the car, I realized I only had my water pack. No food, no electrolytes. I had to be careful.

I wanted to start near the back, but I was surprised at how fast Carl Camp and Phil Hesser went out. I never saw them until the Bird Knob turn around. I ran with Wesley Fenton (who runs with Rob Apple) and Prince Whatley (3:05 marathoner) once we climbed up Buzzards. That climb wasn't too bad. Ran with them down to Shawl Gap (7:15 am) where I met Anne and got my electrolytes and some food and on the road to Veach Gap. Climb up Veach Gap wasn't too bad either, as I was just with Wes and Prince. Ran along and hit a donwhill where Prince wanted to run. Then Wes needed to stop, so I was by myself. It is always very, very bad for me to be by myself in an ultra when I'm not confident. Greg came by me and said he was cut last year at Roosevelt because he was 10 minutes late. Now that freaked me out. I got to the road and it said 4 miles. I only had just over an hour until the cutoff, and I looked at my map and it said I would have to make a turn. Well, unfortunately, I really burned myself out. I got to Habron about 11:25 when I should have gotten there at 11:40 (with Wes).

The climb up Habron is when I knew I shouldn't have been running 12 minute pace on the road to Habron. I couldn't keep up with Prince and at the top, Wes passed me. Then Leonard Martin passed me. It was very disheartening to know that I couldn't keep up with Leonard this early in the race, because I knew I would finish if I could stay with him. Running to Roosevelt is when I passed Carole Smith. She was very upbeat even with the busted ankle. She had the foot problem last year which sidelined her at 68. She said she would finish this year. I ran a little ahead of her and she got to Roosevelt just a little in front of me, close to 2:30. I think I saw Wes at the aid station. I left Carole as we were leaving the aid station. Once again, I was by myself. I had the directions, so I was surprised that I was moving pretty well to Gap Creek.

I got to Gap Creek close to 4:30 and I was elated. I knew the Visitor Award was mine. And I was always happyto see my friends. I get in such a great mood when I see them at aid stations that everyone thinks I'm doing well. But about 10 minutes after the aid station, I mentally crash. And that's what happened climbing up Jawbone. I got really nauseous and couldn't eat what I had. I knew this was a bad sign. I also realized that I had been taking Succeed instead of Endurolytes. I had actually told Michelle and Katie to put Succeed into my pill box so it was totally my fault, since I had only trained with Endurolytes. I wasn't too slow up Jawbone but this was the second tough climb of the day. At the top, I started climbing the rocks of Kerns with Jeff Washburn. He said he had not run down Waterfall before and I said I was going to do it. So he pulled off when we got close to Crisman Hollow and I was by myself again. I was really moving down Waterfall as that was the best part of the race for me. At the bottom, I saw Mike Broderick, followed shortly by Justine M and Randee and Kari Brown. Once I got to the gravel road I was moving pretty well. Unfortunately I had lost a lot of time at Kerns and and Jawbone that I couldn't make up down Waterfall and I only got to 211 at 7:40. I was hoping under 3 hours for the section.

Once again, I came in very happy to see my friends. Brandon had a sign for me. Mark was there to pace me. They even had burgers for me, because all I was thinking about on Kerns was how much I needed dinner. Michelle swapped the Suceed for the Endurolytes. We left 211 and immediately I realized that it is uphill. I swung into a low again and Mark really didn't know what to make of it. I mean, truly, Anne doesn't even know how to deal with me when I get in a low. Mark really only knows me when I'm positive, he had no idea what to say. Many times I wanted to tell Mark to turn around and get them to pick me up at the Picnic Area. This slight uphill really sucked. Once we got to the Picnic Area and I knew what lay ahead, I just convinced myself to get up to Bird Knob. I sat down at a bench, took and Endurolyte and started the climb. Bird Knob is brutal at mile 50. Habron and Jawbone and then the running down Waterfall really spent my reserves. Although, I kept moving as best as I could, I didn't even realize that no one was passing me and we in fact passed someone. At the top of Bird Knob, I saw Prince and Wes. They really were only 2+ miles ahead of me. But I was in some dark deep hole and not really interested in running to the aid station. Mark and I slogged ahead and I think Mark realized that I wouldn't make it back.

We got to the aid station and I saw that Leonard was maybe 5 minutes ahead of me and Phil only 3 minutes ahead of me. I saw down and ate and let Jeff come and go. We left around at 10 and I thought I could make it down in 2 hours since it's downhill. Unfortunately Bird Knob is hard to descend in the dark with all those rocks. I did try to run some sections, but it's tough. Once we got to the Picnic Area, it was hard to find the trail. We needed to have someone in front of us, like Phil, Jeff or Leonard. We made it back to 211 E at 12:10 where I saw all my friends. Michelle, Katie, Lorrin, Joe, Mical and Paul. They were really positive and I was actually quite happy. I was done, I didn't have to keep going and I got a rock to show for my effort.

Well, some parting thoughts. While a few minor things could have gotten me to Gap Creek or Moreland, it would not have been possible to finish. I needed better preparation. I don't know when I'll have the time to get in the preparation though. My thought is twice a month at Catoctin. The time committment for preparing for a 100 versus a 50 mile is difficult because of all the issues after 16 hours. Like that wall at 16 to 18 miles in a marathon. Hydration, nutrition, footing and all the mental games. Rob and Wes are really great together because they help themselves through these mental games. Like pretty much everything, tough events are tolerable when you can keep going with someone else. All my friends helped me get as far as I did and I hope to train well enough to try again.

Pictures from MMT 2007

Here are pictures from yesterday's MMT, at least for the part of the day that I was there for.

Capon Splits and Promise Land Video

Capon Valley
Michelle has sent the actual splits for Capon for everyone's analysis and/or future use. The official report and pictures are now on the iplayoutside site. Great job everyone!

Promise Land
Here's a video from Promise Land produced by Jeanne Craig and her husband for a Catholic priest who is promoting Healthy Catholics. Disclaimer: *No Catholics were harmed against their will in the making of this video. The link to this video does not reflect the religious views of blog authors, the link is shared for its ultra content, not to promote a particular organized religion.

Ken's Report on Capon Valley 50k

Pre-Race
I realize as I prepare for my first trail ultra (after DNF’ing at JFK in 2006), that these runners are qualitative different than others. I’m staying at High View House near Yellow Spring and Marianna, who is also staying there on Friday night, is telling me that she ran the Frederick Marathon the week before, and then ticks off her other runs this year, including the Boston Marathon and various ultra trail races. I don’t tell her that my longest run of the year is only 15 miles.

The next morning at the Ruritan Club for the start, I see plenty of hats and shorts commemorating various ultra runs, including 100 milers. I feel a bit like the pig invited to the barbeque, but then Michelle and Amanda appear along with Bill, and my nerves settle down a bit. Former race director, course designer (for horseback riding) and owner/operator of aid station #1 and #6 (it’s her horse barn) Lynn Golemon briefs us. We start exactly at 8:00.

Start to aid #1, Goleman Barn (0 to 3.4)I start off with Michelle and Amanda, and am surprised that I’m they are not long gone after the first mile. We are going down a gravel road and three deer streak across the road about 25 yards in front of us, and one passes behind, reminding Michelle and I of the deer who ran down a runner at last year’s Riley’s Rumble half marathon. At one point, there is a pro photographer kneeling in the middle of the road directly in front of me, and rather than veer around him, I jump over him as he ducks down. I’m still with M&A as we leave the aid station.

Aid #1 to the water only stop at the river (3.4 to 6.8)
I continue to keep pace with M&A, and at one point recognize that the runners in front of us have left the course and we are about to follow. We yell to them and they correct course. We fall in with Monica, or perhaps she with us. Besides her bright pink top, shorts and pink scrunchie with pink flower, she is unmistakable, as being an Asian American, she is one of the few, maybe the only minority, in the 150 runner field. The week before she ran the Frederick Marathon, her fifth marathon of the year, not counting Seneca Greenway and who remembers what else.

Water only stop to aid#2, Capon Springs Road (6.8 to 10.5)
Once again, I manage to stay with M&A, and we arrive at the water stop together. As we leave the water stop, Amanda keeps us from getting off course, and we head directly uphill. I hear a thumping sound and wonder what it is, until I realize that I’m hearing my pulse pounding in my ears. I get a little ahead of them, but they catch me near the stretch of the course that runs under the power lines. Great views here, but the course heads what appears directly downhill on a rutted path with loose stone on either side. I entirely lose confidence in my ability to get down the slope, and am barely able to take tiny steps to the bottom, terrified that I will slip and fall at each step. M&A have bounded ahead, but on the upside on the other side, I catch them at the crest of the next hill, probably because being taller I can take longer steps uphill. As I approach aid #2 I try to ford the stream without getting my feet wet, but one foot slips off a stone and my foot plunges into the water. At the aid station I pick up my drop bag, change sox and my shirt, and get something to eat and drink. By then M&A have arrived, and they are more efficient than I at the aid station and we leave together.

Aid#2 to aid#3, Milk/Back Creek (10.5 to 14.4)Once again, we head uphill and I soon leave M&A behind. Monica and I are moving mostly at the same rate, and we cross and recross the stream we are following uphill. I am trying desperately to keep my feet dry, but finally a foot slips and gets soaked. That’s not as bad as one runner, who tries to follow my footsteps on a series of rocks, slips and falls into the creek, not getting hurt, but getting soaked. The course passes thru some peaceful fields, then along some shooting fields of the local gun club, and along a road fronting what I think is just a grassy field, but turns out to be the Capon ‘airport’. The course turns steeply down a gravel road which I mostly walk, heeding Michelle’s warning about how downhills can take a toll on the quads. I’m in and out of the aid station quickly and once again headed uphill.

Aid#3 to aid#4, Capon Springs Grade (14.4 to 18.7)
Past the rubble of the burnt house that Michelle mentioned, I follow the pink ribbons past the ‘no trespassing’ ‘keep out’ ‘private property’ ‘security camera’ signs and broken down cars that suggest a less than warm welcome, but at the house at the end of the road is a man with water barrels on the end of his pickup truck, and he offers some. I decline and keep going, and soon am headed uphill once again, this time on a seemingly endless climb up a sing car width dirt and grass road. I catch up with Wayne LaFollette, who is from the Capon area. He tells me what to expect ahead and tells me that Aid #4 is near the high point of the course. This cheers me as I figure if I make it there, I’ll be able to finish barring any fall or other catastrophe. After we reach the top of the mountain the road levels out and I run on from Wayne. At the aid station, I sit down, put some Vaseline on a small blister on the side of my foot, eat and drink a bit, refill my bottle with poweraid and get going again.

Aid#4 to aid#5, Capon Springs Road (again) (18.7 to 24.4)
Traveling downhill from #4, and just before crossing a gravel road, the most primitive portion of my brain reacts to a buzzing, rattling noise on my right. A glance suggests that it may actually be a cloud of flies by a heap of dung, but I don’t wait around to find out. Further along I stop, sit on a rock and remove a shoe to dislodge a small stone. The woods are remarkably peaceful - quiet except for the sound of birds. I ponder why we 150 are running thru all this rather than enjoying nature’s beauty - are we so revved up by modern life, so driven, that we must confront nature in a frantic dash thru it, rather than become part of it. I pocket the thought, get up and begin running again. Soon I overtake Wayne again, who didn’t take so long at Aid #4. Once again, we are crisscrossing a stream again and this time both my feet slip in. I tell Wayne to go ahead, and I sit down, take off my shoes and wring out my socks. Fifty yards further along, I recross the stream, get a foot in the water and give in to the inevitably of wet feet. Once again I catch up to and pass Wayne. I fall in with Mary and Kelly. Mary is from Boonsboro, the start of the JFK50, which she ran in just over 10 hours last year. She is a veteran of Capon Valley, but this is Kelly’s first.

We reach the road crossing, and just like everyone, are misinformed that the aid station is only 100 yards on the other side of the road. I joke that what they meant is that it is just 100 yards to the road TO the aid station. But the aid station finally comes into view and get my drop bag, change back to my first pair of socks, put some Vaseline on the left foot, eat and drink. Wayne arrives, and we both use wet paper towels to wipe the dried sweat off our faces.

Aid#5 to aid#6, Goleman Barn (24.4 to 27.6)We leave Aid #5 together, but it isn’t long before I walk away from him on the inevitable uphill climb. Uphill, then downhill, cross another stream. A foot gets wet but I have gotten over my cares about that. Immediately head uphill on the other side of the stream. The top of the ridge is reasonably level, and I resume running, maybe gently rolling. I’m alone and I obsess about spotting each piece of pink tape that marks the trail. If I don’t spot one every 15 to 30 seconds I start to worry. But the trail is very well marked, and I never get off course. The course follows what I take to be another single lane wagon or old logging trail. And there, seeming in the middle of the trees is a headstone leaning up against a tree. The base of the grave stone is also there, leaning away from the tree. I stop and read “Jemima, wife of” a name that I can’t read, along with Jemima’s dates of birth (in 1824) and death (in the 1870s’ or 1880’s I think). I don’t see other grave stones, or the foundation of a dwelling or anything else that indicates why Jemima is there, and since I have a race to run, rather than mortality to contemplate, I resume running. The barn comes into view and soon I’m drinking Coke, grazing on M&Ms and Pringles, talking with the volunteers and acting more like I’m at a reception than at an aid station in an ultra marathon. I tell the volunteers that “local guy Wayne” is behind me, but before Wayne appears, here come Michelle and Amanda ahead of him. I glance at my watch and see I’ve been there for over five minutes. I greet M&A and head out.

Aid#6 to the Ruritan and the FINISH (27.6 to 31)
I’m running fine along the gravel road, the field and the woods, at least where it is level or gently downhill, but then there is a long gravel road downhill and I have to walk. M&A blast past me, and as I near the bottom of the hill I try to run, albeit slowly. I catch them, all of us walking, on the inevitable uphill, and we resume running on the gentle downhill grade of Milk Road, then onto Route 259 and thru the field to River Road. Bill spots us and dashes across the field in front of the Ruritan Club to intercept us and take photos. As soon as we pass him, I start walking and Michelle and Amanda run on to finish 60 yards ahead of me. I’m done officially in 7:10:46, far better than I had any reason to believe I could do in my first finish in an ultra.

At the Ruritan (and beyond)
I, too, fill my plate with the bounty of the Ruritan’s dinner offering.
Then I return to High View House, shower, proudly put on my yellow “Capon Valley 50K” tee shirt and drive home. I’m now an ultra runner. But I’m different than the others who ran today. No, I’m not consumed with this ultra running stuff. Why, just because I’m thinking about the Finger Lakes 50s on June 30 and will run the JFK50 in November doesn’t make me like those folks. Nope. Not me. Umm, anybody up for a trail run next weekend?

Capon Valley 50k

Well, what to say about Capon this year? Let’s start with HOT and HUMID! I just looked at weather.com to see what yesterday’s actuals were for Yellow Spring, WV. At about 2 pm, Amanda, Lydia and I guessed it was 75-80 with what felt like 80 % humidity. Weather.com says it was actually 63 degrees with 87% humidity at 8 am and 73 degrees with 70% humidity at 3 pm. Bottom line is that it was the first real long run of the year in heat and humidity for many of us (except for Amanda who trained in heat and humidity in Hawaii during her 2 week vacation!) and that made for a tough day. But we all made it and had a pretty good time! Results are not up yet on the website but Amanda and I finished in about 7:10, Ken was about a minute behind us, and Mark posted an impressive time at around 6 hours I think. My time was about 20 minutes slower than last year, but that’s ok, I knew I’d be slower with just 2 weeks of recovery from Promise Land and given the weather conditions. Details of the day are below. Splits to come later. Here are pictures.

Pre-race
Bill, Amanda and I drove out the morning of the race (1 hr, 40 minutes from Sterling, VA) and got there in plenty of time to pick up our numbers, prepare our drop bags and chit chat with many of the folks there from WVMTR, VHTRC, and MCRRC. At the race briefing we heard that there was a round trip ticket to anywhere in the continental US for the male and female winners, a buzz arose from the crowd! Somehow I knew I would not be in competition for this prize. We gathered outside, heard the national anthem and then someone said the course was open and we started off down the road from the Ruritan to begin the race.

Start to aid #1, Goleman Barn (0 to 3.4)
This section goes pretty quick. You’re on a combination of paved roads, gravel roads and short single track trails, and then you arrive at the ex-RD’s barn well stocked with all the aid you could imagine. Her house and barn are set in a beautiful field with views back toward the mountains; you look forward to seeing this place later since this is also aid #6, your last aid station before the finish.

Aid #1 to the water only stop at the river (3.4 to 6.8)
This section is a combination of fast, very runnable, gravel and dirt roads with some single track mixed in. This is also where you begin a pattern for the day, exit single track trail, fly down hill on a road to an aid station, abusing your quads in the process. At this point Ken, Amanda and I have been running together the whole way, we are having fun sharing stores about running and ultras and looking forward to what is coming our way.

Water only stop to aid#2, Capon Springs Road (6.8 to 10.5)
We leave the river to an immediate climb straight up a hill. We lament the fact the West Virginians don’t seem to be into switchbacks. This is also where I confirm that my legs are not recovered from PL. I can’t believe this is so hard so early in the race! Then I suck down a gnat and begin a coughing spell that lasts forever. At this point Ken leaves us in the dust and I continue climbing and coughing. This section is almost all single track except for an interesting section along a power line cut. With the wires crackling above, you go straight down on a trail that drops away from your feet, and then straight up, repeat, then back to single track. We catch back up to Ken in here. Exit single track once again, race down the road, cross the stream with iplayoutside.com photographer snapping pictures, and enter aid #2. Bill has come out to this aid station to see us. We all resupply from our drop bags and the ample food at this station. So far I had been running with a 24 ounce hand held, here I also grabbed my ultimate waist belt and another 20 ounce water bottle. With the heat and humidity today and the distance between aid 3 to 4 and 4 to 5, I figured I’d want the extra water. We talked with Bill about the BUGS, he had been attacked all morning at the aid station, and we were battling gnats ourselves. I don’t know exactly when it started, but they were really annoying, the best thing was not to stop for any reason, just keep moving forward. Ken changed his shoes and we all headed out.

Aid#2 to aid#3, Milk/Back Creek (10.5 to 14.4)
We started on a really pretty section running alongside a creek, then we quickly had to cross back and forth a couple of times. Since Ken had just changed shoes and socks, he was a little annoyed at this. Somewhere in here, Ken left us in the dust again. I know Amanda could have taken off at any time, but she had decided to stick it out and run with me, logically arguing that this was good Highlands Sky training for her, more time on her feet!! I was happy for the company. I think it was in here that Amanda slipped on a rock while crossing a stream and sliced open her thumb. This was no big deal to her, she cleaned it up and didn’t mention it again. Although we both were very careful from now on at stream crossings! I don’t remember too much else about this section. Before long we were once again exiting single track and blasting down the road to aid #3. We restocked and left pretty quick. As Amanda and I left, Lydia Young (WVMTR) entered the station and we said quick hellos, I was glad to see her doing so well.

Aid#3 to aid#4, Capon Springs Grade (14.4 to 18.7)
I have a couple of strong memories of this section. First is running through the field and across a small stream to see the rubble of the house that had burned down in winter of ‘05/06. Before the race last year we had a moment of silence to remember the two elderly women from the community that lived in this house and had died in a fire. The RD had always asked us to cross the stream on their property and get our feet wet rather than using the small footbridge – the ladies didn’t think the small bridge could take the pounding of 200 runners. They would usually be on their front porch to see the runners go by. It was sad to once again think about these two women losing their lives here. Next memory is continuing down this road to the rundown house with the ‘do not enter’ and ‘security camera in use’ signs. Despite the unfriendly appearance, there was always someone here offering informal aid. Other years there have been folks here enjoying a cold beverage on the porch, this year there was only one guy at his pick up truck offering water. Right after this I recognize that I’ve forgotten that the really long, steep climb is not between aid#4 and #5 as I though, it is happening NOW! I think a couple of people passed me here. One guy mumbled under his breath as he passed, ‘it’s supposed to hurt.’ Amanda was climbing strong as I trudged my way up the hill for what seemed like forever, battling the gnats all the way. Finally we reached the top and hit a really nice wide section of trail. Probably an old logging road, it is mostly flat through some pretty woods. If I had legs here, we could have picked up some time. I think this is about the time Amanda and I started to discuss how well she could do at this race if see was racing. Sure there are hills you’ll walk, but there are lots of fast down hills as well as flat areas she could cruise on. Also, aid is ample and well-placed, they will transport a drop bag to any of the aid stations you want, and it is not rocky and very runnable. So look out, next year Amanda is coming back to race! Next thing you know, we hit a road again, turn right and run down hill to aid#4. We again restock pretty quickly and see Lydia come in just as we’re leaving.

Aid#4 to aid#5, Capon Springs Road (again) (18.7 to 24.4)
You re-enter the woods and immediately have a nice downhill. There are a few wet rocky spots but it’s pretty runnable. This section is something like 5.7 miles long. It seems like we go up and down a few more times here, run some on roads again, have several stream crossings, and see some nice water falls. I don’t know why I don’t remember more about this section…then we come to a gate and a paved road. There are two nice volunteers here to help us safely cross the road, not that I saw any traffic, and they tell us we have 100 yards to the aid station. This is really more like 0.5 miles. We enter the aid station and revisit our drop bags. I drop off my extra bottle and go with the one handheld again. I also restock salt pills and hammer gel. Then Amanda, Lydia and I head out to an immediate climb. We only have a 10k to go now.

Aid#5 to aid#6, Goleman Barn (24.4 to 27.6)
I remember this! The sun is beating down on us, I see clear blue sky above me through the trees and wish for a thunderstorm. We climb steadily, reach the top, have some runnable down hill then hit another climb that looks even steeper than the last one. I guess the good thing is they aren’t too long, I tell myself, I mean it’s not like 2000 feet at PL! I wonder how I forget these parts from year to year. I wonder why in the world I would want to do Highlands Sky, what if it’s this hot? We start to lose Lydia on these climbs. Amanda keeps me going. I finally start to recognize the trail and realize we are getting very close to the barn, I anticipate being sprayed with the hose that they always have out at this aid station. Whoohooo, we enter the aid station and know we have only a few miles to go. I get sprayed and we reunite with Ken. He said he’s been taking his time and said he’s having a good day. He departs, Amanda says he’s thrown down the gauntlet and we’d better get going.

Aid#6 to the Ruritan and the FINISH (27.6 to 31)
We dash (ok stagger) across the pasture, hit the gravel road and try to keep Ken in sight. A beautiful Baltimore Oriole streaks by, Amanda and I both get good looks! Wow! Now the sun is really getting to me. We’re no longer in the woods, we’re running on the road, I’m somehow still wishing for rain, I get a cramp in my side, Amanda urges me on. Ken disappears ahead of us. Finally we hit shade again. We alternate a few times between single track and road. At long last, I recognize what I know is the last blast down hill, we catch Ken here, this leads us to the last short little up hill and then we are at the paved road, probably a mile from the finish. The friendly volunteers caution us when we get to the main road, we cross the bridge over the Cacapon River, turn right at the post office, cross the field, now we can see the Ruritan. Bill races across the field and gets our picture. We turn left on the driveway to the finish. I want to walk but don’t want to be caught walking so I keep going. I can see the finish line, Amanda and I ‘sprint’ to the finish and cross. Done! Another wonderful volunteer hands me an ice cold bottle of water, awesome!

At the Ruritan
We enjoy showers and lots of food. For those of you concerned about getting your money’s worth, these people know how to feed you. They have chicken, vegetarian ribs, vegetarian baked beans, applesauce, pasta salad, green salad, iced tea, lemonade, soda, and did I mention dessert. Your choice of chocolate cake, peach pie, pecan pie and several other options I did not notice. For the record, I went for the peach pie. We shared congratulations and stories of the day with many. Chatted briefly with the race director and thanked her for the awesome race. She urged us to come back next year for the 10th anniversary of the race; I think we’ll be back.

One final note: Amanda and Bill Young both had their Garmin watches going. They both recorded 29.3 miles so apparently this course is still short. It’s been changed a couple of times to ‘fix’ this. It sure felt like 31 to me.

Anticipating Capon Valley

So I'm a couple days away from doing the Capon Valley 50k, this will be my 4th time there. Reflecting on the other years, I dredged up this race report that Megan, Josh and I wrote from the first year we did it, 2004. This was my first ultra since around 1998 or so when I did the PATC Dogwood Half-Hundred. In 2003 I had done 3 marathons, decided I didn't like the roads all that much, and decided to try Capon. The 'good beginner's ultra' refers to the advice we got from our friends in WV, they said it was pretty easy. We've learned now that West Virginians generally don't know what us flatlanders call a hill or mountain, they seem to barely notice them. Anyway, reading this again makes me laugh and realize how much we all forget the bad parts, only remember the good, and keep coming back for more. Note of caution: the course has changed several times since 2004 so these splits will not be the same for 2007.

Capon Valley 50K Race Report --- First Timers’ Thoughts on a “Good Beginner’s Ultra.”
Submitted by Megan Carroll (MC), Michelle Price (MP) and Josh Woodyard (JW)

MC: If the Capon Valley 50K is a relatively easy course for first time ultra runners, then what on earth are all the others like? That’s the question running through my mind, and I suspect I’ll learn the answer by listening to others, not through personal experience any time soon!

In the beginning…
It all began for me almost exactly a year ago when I looked at the pictures for the 2003 Capon Valley 50K, particularly the thigh-high stream crossings and thought “They look like they’re having a lot of fun!” I guess that’s when the bug got in my system. Over the course of the year, I trained for and ran my first marathon (Marine Corps Marathon in Oct. ’03), and then started to prepare for Capon Valley. Michelle and Josh and I joined forces and held our initial planning meeting in the Starbucks at the Barnes & Noble bookstore in downtown D.C. on January 6th. (I know this because what I lack in stamina and physical strength, I make up in record-keeping skills.) We committed to train as a team and help get each other to the start line.

JW: After struggling mightily during my first marathon last May due to an IT band injury, I decided to accept Michelle and Megan’s invitation to train for a 50K in December, 2003. While looking at our race options, Michelle suggested we look into the Capon Valley 50K in Capon Springs, West Virginia. Due to the fact that I’m a native of Poca, West Virginia, I thought it would be great to come home and run in the mountains of my home state. Some may ask, “If you struggled through a marathon, why on earth would you attempt a 50K”? One word: redemption. I wanted to train for over 4 months without injury and enjoy a long race. Mission accomplished.

Race Day…
MC: Saturday, May 15th. The weather was pretty hot and humid. I don’t have precise measurements but I’d guess it was about 65 degrees or so at the start and mid-80’s by the late afternoon. The humidity was just plain high---pore splitting, shorts soaking, looking-like-a-drowned-rat high humidity. Yet still, our spirits were high because race-day was finally here and today’s race would be the culmination of months of training and strategizing and learning about ultras. On Dan Lehmann’s recommendation, we’d each read Running Through the Wall: Personal Encounters With the Ultramarathon by Neal Jamison and A Step Beyond: A Definitive Guide to Ultrarunning, edited by Don Allison. We’d been training on the Greenway Trail in Montgomery County (MD) and the Appalachian Trail just west of Frederick (MD).

MP: In addition to the books above, I read lots of reports from races like the MMT1000 to get an idea of what real misery was like so I wouldn’t feel too sorry for myself as I fought my way through 31 miles.

JW: The week leading up to the race was extremely hot and humid in Washington, D.C. I started checking weather.com for updates in Capon Springs about 9 days before the race. Unfortunately, the warmth would continue through race day. Fortunately, it was overcast for about half the race (at least for the slower folks).

The Race…
MC: Here are some really good things about the race: a) The course is very well marked. The race organizers did a great job of alerting runners to up-coming turns. The pink plastic ribbons were easy to spot. To a first-timer, the well-marked course was a comfort. b) The volunteers at the 6 aid stations were friendly, encouraging, efficient and very good at boosting morale.
MP: It was good to see friendly faces (Bob & Kimberly) and have people wait on you and refill your water bottle. There were plenty of things to eat and fluids. Amazingly beautiful course. No mud that we heard about in previous years and at least 15 stream crossings, Josh and I lost count. Next time (if there is a next time) I think I’ll take the attitude of one of the guys we ran with---douse yourself with water at every stream crossing---revel in it!

MC: For me, the course was a beast. I had my total mental breakdown during those 4.6 miles between aid stations 3 and 4. By that point I was pretty much on my own. My slim hope of being able to keep up with Lydia Young and Michele Yeager were dashed. We ran together for about 10 miles or so, and they slowed down and waited and encouraged but I couldn’t keep up. I had really negative thoughts like “I hope I miss the cut-off so I don’t have to keep going.” I started to dwell on the IT band and hip flexor injuries I’d had in March and April that limited my training. The longest training runs I’d done were 17 miles (twice, but still that’s not really enough.) I was silently cursing, breathing heavily like a really bad phone sex operator (not that I really know), rolling my eyes in disbelief at the hill that never seemed to end, and generally wallowing in negative defeatist thoughts. Not good a good place to be in the first 18 miles of a 50K.

And then came a delightful downhill stretch into aid station 4 at mile 18.2. There, I saw Lydia and Michele just pulling out so I figured I couldn’t be too far behind our intended time goal. Lydia shared encouraging words and got me mentally prepared for the next 6 miles. I learned I was 45 minutes ahead of the cut-off. Suddenly, everything was fine. I knew the worst was over. I was more than half-way done and there was no way I was going to quit. With a nauseous stomach and renewed spirit I headed for aid station 5 and friendly faces.

The rest of the race was a literal and figurative series of highs and lows. Seeing friends Bob Price and Kimberly Thorpe at aid station 5 (mile 24.2) was a total joy. They helped me change into dry socks and shoes; they put ice in all the right places (water bottle, back of bra); they told me I was 40 minutes ahead of the cut-off. They helped me remember everything would be fine if I just kept going as best I could. I also met an experienced ultrarunner from the Virginia Happy Trails Running club during this stretch. She helped me tremendously by sharing some Powerade from her camelback. I was extremely grateful and she graciously responded as if it were nothing----just something you do for other runners when you’re out on the trail together. We ran together for a little while and she showed me the beautiful waterfall. I think I would have otherwise missed it because I was focusing on getting through the stream upright. The garden hose and ice at aid station 6 (mile 28.7), combined with the thought of only have 2.4 miles to go, pushed me over the edge into euphoria. I had an hour to go until the 8 hour cut-off and my rattled brain actually made this (erroneous) calculation: Wow! I did so well on that last section I actually made up time! I’m a whole hour ahead of the cut-off now. I was wrong, but really happy and ready to finish. The lows were---you guessed it---the hills. They just seemed to keep coming. No need to dwell on those now. A final high came at the end when my cousin Jody ushered me to the finish line. Hearing her say she was proud of me means more than I can say.

MP: Almost 4 and a half months and (for me) approximately 493 miles later, I toed the line at Capon Valley. I agree, the course is a beast. First Josh and I discussed the fact that we should know better than to trust folks from West Virginia when they say something isn’t too hilly and is a good beginner’s race. I think the 4.6 miles between aid stations 3 and 4 were the longest 4.6 miles of my life. By the time I got to aid station 5, I was almost ready to quit. Thanks to Bob, Kimberly, Josh and my sense of pride, I kept going. Thanks guys. And then of course when there was a down hill, it was on a road and very steep down hill so you would blast your way down the hill, trying to make up time you had spent walking uphill forever, and knowing your were blowing out your quads.

What went wrong for me? I felt nauseous, I think I may have gotten some Poweraid that was a bit too strong for my stomach. Chaffing from shorts that I’d trained in for 4 months without a problem. I think it was the heat and humidity that even Body Glide couldn’t help.

JW: The race…..what can I say? As I learned in March 2003 at the Buchannon Half-Marathon, never trust an experienced ultra-marathoner’s assessment of a course. That was our first mistake. Hills, hills, and guess what? Hills. Luckily on race day, I was feeling pretty strong despite the humidity. We started the race at a very manageable pace allowing our bodies to get used to the humidity. I felt that this was the key for the remainder of the day.

The first 13.6 miles weren’t too bad. Obviously we had already hit some hills and I actually made the comment to Michelle that I felt our training on the Appalachian Trail was paying off. Then came “the Stretch” as it will forever be known to me and I’m sure many others who ran their first Capon Valley 50K on May 15th. Between aid stations 3 and 4, there is a stretch of 4.6 miles that no one should ever have to endure. A stretch that took us 1 hour and 10 minutes to complete. A stretch that was easily three quarters up hill. A stretch where I began to get irritable, agitated and frustrated . A stretch that I couldn’t believe kept going up. Alas, we finally made it. The downhill stretch into aid station 4 was exactly what my legs needed after what I had just put them through.

After refueling our bodies we took off on one of the more manageable parts of the race. Although the course itself was hospitable between aid station 4 and 5, the blood-sucking flies were not. I’ve seen some fly infestations in my time, but this was ridiculous. They were determined to make their presence known. One of the runners up ahead of us decided to tie his shirt around his head and cover up his ears to muffle the sound of the buzzing flies. During the fly fiasco, the sun was beginning to beam through the pines that weren’t providing much coverage. I noticed myself getting agitated again. When it’s hot, humid and you’re running a 50K, little things will make you lose focus. Fortunately, we were able to get past the fly problem and head downhill into a valley where it was much cooler and shade covered.

As Michelle and I were heading into aid station 5, I could tell she was starting to struggle a bit. But when she looked at me and said she was considering dropping out at this aid station, I knew she must not be feeling good. Fortunately, her brother Bob and his girlfriend Kimberly were there to lift her (our) spirits. It was great that they were able to come out and see us at aid stations 2 and 5. That really provided a much needed burst of energy. As I was getting some food, drink, and Advil on my stomach, Michelle was mulling over her decision with Bob and Kimberly. As I was ready to head out, she said she was going to give it a shot. I was elated that she was going to give it a try. She helped me through my marathon the prior year providing words of encouragement as I struggled with my IT injury and cramping, and I wanted to return the favor.

Unfortunately, heading out of aid station 5, there was a nice, long steep hill waiting for us. That was tough. But, after we were able to reach the ridge of that hill, I knew Michelle would be able to finish.

Aid station 6 was one of the bright spots. The volunteers were wonderful. Knowing that we only had 2.4 miles to go was complete euphoria. I felt I could have sprinted in for those last couple of miles. As I crossed the finish line, I realized that trail-running is the only way to go. I may not do another 50K in the near future, but I do plan to start running more trails and trail races. The scenery and the camaraderie that you have on the trails are much different than that of a road race. Thanks to all who put this race together, it was a great experience. Also, thanks to my wife who endured over 4 months of long-run weekends as I prepared for this race.

For those interested in details. (These times are for Michelle and Josh.)
start to aid #1: 2.4 miles, 30:06
#1 to 2: 6.9 miles, 1:20:30
#2 to 3: 4.3 miles, 47:21
#3 to 4: 4.6 miles, 1:10:57
#4 to 5: 6 miles, 1:26:17
#5 to 6: 4.5 miles, 1:04:12
#6 to finish: 2.4 miles, 30:43
31 miles, total time = JW - 6:47:43, MP - 6:48:50

MC: Since the finish on Saturday, Michelle and Josh and I spent a few minutes rehashing the race and comparing sore body parts like a bunch of veterans. I can sum-up my experience by saying: I’m glad I did it. Training for it and finishing were the hardest physical tests I’ve ever experienced. The benefits far outnumber the negatives, and I’m done for at least a while. I’m not too eager to answer the question: if that was an easy 50K, what’s a hard one like?

MP: Final observation - I agree, incredibly hard but much more rewarding for me than a road race. Enjoy the beauty of nature, chat with nice folks on the trail, and push yourself hard. Can't beat it. Making no promises, I may be back for more.

EX2 Off Road marathon

Mark sends us his report:

I did end up running the EX2 Off Road marathon on sunday down in Dumfries VA in the Prince William Park. Pretty good race and course. The aid was not the best. I guess I am just spoiled from all the previous races. All they really had was water and accelerade. I am not really complaining since I had my water pack and bottle with my succeed in it. I did up finishing in like 5:42. I am happy with that. I finished on my feet and feeling pretty good. I actually feel great now.

The only complaint I had with the race is that for 65 dollars all I got was a tshirt which I got when I picked up my number sunday morning. And no finishing medal or award. They did have medals for the top 5 in your age group. But when I left they still had alot of medals left over. Which I felt was kinda dumb since they really could have given one to everyone who finished the full marathon since there was not many of us who did the whole thing. Oh well that's life I guess. I would not mind running that race again if they had a little better organization and goodies. Maybe the EX2 Adventures puts more into their other races?

Pictures are Here

More Greenhorn Pictures

Hi all - I got a few new pictures from our Greenhorn adventure a couple of weeks back. I got them from Will Ramos, the guy who does the pictures at the EX2 races. The pictures are pretty entertaining, I hope not to ride in those conditions again anytime soon!!

Promise Land 50k

Promise Land 50k
April 28, 2007

The start to Overstreet Falls (mile 0 to 2.64, +1500 ft elevation gain)

Mical: The first climb was longer than I expected (mainly b/c I didn't study the profile enough) and started pretty much from the beginning - I thought we'd be able to run a few miles before really climbing. Seemed like we ran for 10 minutes, than started walking...
Lorrin: This was a well-packed dirt/small gravel road that we would come down at the end. As you are walking up, just as you think it can't get steeper, it does. Where it is really steep, you finally see the first aid station as you leave the road and head further up on single track.
Michelle: It’s really dark at 5:30 am! Jeannie Craig sings the national anthem, then Horton leads rousing cheers of “let’s go Hokies” as a tribute to Virginia Tech. And then we’re off! This was a really long climb, but not so bad since it was so early, we just tried to walk at a steady pace all the way up the hill. Carried a flashlight which I dropped off at the first aid station.

Overstreet Falls to Reed Creek (mile 2.64 to 8.55, +750 then -750 ft gain/loss)

Mical: The next section was very nice- downhill, soft grass, and you could really fly. It was not a punishing downhill.
Lorrin: awesome views during this stretch, but sometimes I felt I was going so fast trying to catch up to Mical & Michelle after a pee break that I didn't enjoy enough
Michelle: we hit single track and still had some climbing until we reached the top. Maybe the front runners got to see the sun coming up from the ridge top, but we didn’t! It was still beautiful pushing up this mountain as the sun rose. We crested the ridge top and started downhill, then hit these really wide, grassy, very runnable fire roads. Right at the transition from single track to fire road, we passed through a clearing, the guy behind me mentioned that we would come back into this clearing on our way back to the finish and only have around 4 miles to go. I stored that little tidbit and wondered what I’d feel like then!! Lorrin caught back up to us here. We discussed how fast the speedsters probably went through this section, that’s when Lorrin said that Horton’s ultras are designed for runners, so true…

Reed Creek to Sunset Fields (mile 8.55 to 11.94, +1374 then -624 ft gain/loss)

Mical: I don't have a good recollection about the section after the 2nd AS- I know we climbed and pink skirt girl passed us, and stopped for a pit stop, but I don't remember a lot of running, and remember walking a lot up hills. I think there was some running as we approached the next AS (Sunset Fields).
Lorrin: This section was more wooded, I would say an 'older, less frequently used' fire road that would be slowly returning to single track. Sections just gradually uphill enough that you couldn't really run, but not very rocky. Took this up to the parkway aid station.
Michelle: This is where I really started to notice all the wildflowers. We were seeing lots of Large-flower Trillium, Trillium grandiflorum, as well as Star Chickweed, Stellaria pubera. We saw lots more than this, but my wildflower id skills are a little rusty!

Sunset Fields to Cornelius Creek Trail Junction (mile 11.94 to 16.09, -1900 ft loss)

Mical: The downhill after the Sunset Fields (blue ridge pkwy) was a little rocky, and my tired bull run legs didn't really like the rockhopping downhills very much! Then we hit one of the prettiest sections of the course, along a stream with mini waterfalls. It was gorgeous.
Lorrin: rocky like Catoctin, but with the gorgeous mossy waterfalls.
Michelle: This was once again a section where speedsters could fly. Bob Phillips passed us here and said he needed to take advantage of the downhill. This section was very rocky, on both sides of the trail I could see tons and tons of the beautiful wildflower called Dutchman's Breeches, Dicentra cucullaria. For about a ½ mile after the aid station, we were on a trail that we would return on to Sunset Fields after coming up Apple Orchard Falls, this seemed a long way off!

Cornelius Creek Trail Junction to Colon Hollow (mille 16.09 to 19.26, -350 then +375 ft loss/gain)
Mical: Next section (16-19?) had that boring road and then a climb to an AS.
Lorrin: after going down the dirt/gravel road, this climb was more single track and seemed pretty narrow in some places. Here there were more areas with pine trees.
Michelle: Try as I might, I found very little memorable about this section. Like Mical said, it had a boring gravel road, then we turned off to a trail. It was definitely drier and we saw pine trees for the first time all day.

Colon Hollow to Cornelius Creek Trail Junction (mile 19.26 to 23.89, +375 then -750 ft gain/loss)

Mical: The section from 19-24 seemed to go on forever (though the flowers were pretty), and there were gentle uphills that probably should have been runnable but none of us felt like running. We did discuss the strange 8 hour cut off at mile 24- seems you should want to be here before 8 hrs if you are to make the 10 hr finish. I think it took us 2:15 (longer?) to finish from here?
Lorrin: A more 'gentle' uphill, lots of switchbacking - another grassy wide forest road but we stayed to the worn path because Michelle noticed what looked like young poison ivy. Here there were multiple boggy crossings that were pretty easy to navigate without getting feet wet. This was true for all of this course, considering it was a 'dry' year.
Michelle: Lots of poison ivy! Also stopped to take picture of a cool wildflower called Fire pink, Silene virginica, in this section.

Cornelius Creek Trail Junction to Sunset Fields (mile 23.89 to 26.68, +1875 ft GAIN)

Mical: Apple Orchard was steep, tough, long. What Jim C. told us was really true- you are NOT near the top when you get to the falls, I think we had about 1.5 miles still to climb up to the Parkway. Since we do a lot of hiking/backpacking in mountainous areas, I had a pretty good feel for how long it takes me to hike up 3 miles- and I was not discouraged on this climb (oh, but it was tiring!). I think if you don't do climbs like this very often, it could get discouraging how long it takes to climb something that steep/long.
Lorrin: This is where I first hallucinated a little dog, then a mink/weasel. Really, really pretty. Mical said we might see 'dead bodies' here and indeed, as we passed the falls there was a guy passed out on a bench with his friend patiently waiting. We also passed 'about to puke guy' who we gave some ginger to and 'cramping guy' who said he was beyond hope. We were just hoping the young day hikers would not pass us. We must have smelled bad because they dropped away from us. The Sunset Fields AS was running low on supplies. Fast runners didn't get supplies where some AS were not yet set up, some middle people missed out due to restocking, and late people missed out too. We were ok, but having 2 bottles/camelbak was a must because some of the hikes were soooo long.
Michelle: Boy was this rocky, definitely having visions of Catoctin and Highland Sky. But the views of the waterfall were impressive and all three of us managed to climb pretty steadily. I was really, really happy when we hit the stretch of trail I knew we had come down on, I knew we only had a little more to go to the top of the mountain and the aid station.

Sunset Fields to Overstreet Falls (mile 26.68 to 29.09, -2250 ft loss to the finish)

Mical: After we got back to Sunset Fields AS at the parkway, it took a few minutes but we got back into a running groove. Some of that trail (downhill but not awful steep) was rocky but Michelle had no problem with it. Lorrin and I were a little slower in that section. For me, I just did not have the leg strength to go very fast over the rocks.
Michelle: I can’t tell you how excited I was to be at the top of Apple Orchard mountain. I had really built up this climb and this point in the race in my mind. I could just see the elevation chart in my head and I knew from here on out it was 2250 feet all down hill!! Turns out there were a few tiny up hills right after we came into that field where the guy told me earlier we would link up with the way we came. Now I knew exactly where I was and knew we didn’t have too much farther to go (it’s all relative, in an ultra 4 miles isn’t that far to go, right?). I felt strong so started to pick it up in here. I passed the two jog bra girls and a guy with his iPod on in here. I had to tap him on the back to let me by, he had no clue I was there.

Overstreet Falls to the FINISH (mile 29.09 to 31.75, all down hill!)

Mical: Once you get to the last AS, you have 2.6 mi down a smooth (packed dirt/gravel?) road (same one you came up). It's pretty steep but we got into a running groove and probably passed 8-10 people (including pink skirt) just in this section. I think that can be a punishing downhill, but I think we all ran a pretty smart race so could handle running hard.
Lorrin: We rock'n'rolled this section!
Michelle: All road to the finish, all down hill! I blew through the aid station and headed down the hill. At first the road was really rocky and rutted and I couldn’t go too fast. I passed a few people that were walking here. Then I hit the more gradual downhill, packed gravel section and started to run hard, well for me anyway, again, it’s all relative. I passed more people, saw the 1 mile to go painted across the road, then saw Bill Potts and Robert driving up the road, briefly wondered how fricking long they had been done, then turned the corner and crossed the field to the finish line. DONE! Mark met me at the finish for a congratulatory high five. Mical and Lorrin crossed the line shortly after me! Awesome!

Final Musings
Mical: I think we all thought the course was a pretty accurate 50k- none of the sections seemed longer than advertised (unlike Holiday lake and Masochist).

Lorrin: Good: Camping the night before, bringing our own food, having 2 water bottles, enjoying the scenery, gaiters helped keep out small gravel (no blisters!)
Bad: Horton ran out of pizza Fri. night within an hour - then blamed us, aid stations not super-well stocked and ran out of water/food, Joe is enjoying men's finisher's shorts because ran out of women's size L shorts. But I'd do it again!

Michelle: Good: finishing!; running the whole way with Lorrin and Mical; definitely camping the night before; visiting with WVMTR’ers Dan Lehmann (70th place in 6:30:11), Bill Potts (25th place in 5:49:23), Robert Gillanders (18th place in 5:37:11), and Adam Casseday (6th place in 5:14:29), the night before the race; carrying the camelback; cool, not humid weather; eating 1 e-cap an hour; all the wildflowers, birds, waterfalls and amazing scenery
Bad: only 4 port-a-pots for 300+ people?? Pickings a little scarce at some aid stations
WOW: the winner, Jonathan Basham, did it in 4:41:25 and the 2nd place person was only 30 seconds back!!

Here are the pictures.

Some of the wildflowers seen:
Fire pink, Silene virginica
Large-flower Trillium, Trillium grandiflorum
Sessile Bellwort, Uvularia sessilifolia
Wild Geranium, Geranium maculatum
Narrowleaf Springbeauty, Claytonia virginica
Bird's-foot Violet, Viola pedata
Dutchman's Breeches, Dicentra cucullaria

Some of the birds seen/heard:
Blue Jays
Wood Thrush
Scarlet Tanager
Ovenbird
Black-throated Green Warbler
Northern Parula Warbler
Eastern Towhee
Dark-eyed Junco
Red-eyed Vireo

Here are the splits: