Capon Valley 50k 2013

Yesterday was the Capon Valley 50k. As Amanda and I were running we were trying to figure out how many years we've run this race. I didn't have the answer yesterday but thanks to ultrasignup, I have that info today. This was my ninth year running it, the first year I ran it was in 2004 with Megan and Josh. I dnf'ed in 2009, missed it entirely in 2010 and have now completed the race eight times. Of the ultras I've run, this is the one I've run the most often and I think it's because of the beautiful terrain and the fact that the volunteers and organizers of this race our outstanding. I expect to be back again!

Now about the race. Carolyn and I headed out the door at 4am to drive out for the 7am start. We picked up Amanda along the way. We made it by 6am in plenty of time to check in and get ourselves organized. In the week before the race it had rained a lot and we were expecting more during the race. As the race began there were heavy clouds overhead and mist and fog in the air. It felt really humid, temps were in the 60s.

It didn't take me long to realize my legs felt like lead and that today was going to be a struggle for me. We made it to the first AS at the Goleman barn and it was not long after that that Rupa and Carolyn were putting distance on Amanda and me. I knew I couldn't pick up the pace and keep up with those guys. Rupa had recently knocked off 5 minutes from her PR 10k time and was having a great year so far. Carolyn had run her first ultra at Greenway in March and had also been having a great training and racing year. Amanda had already knocked out her 3:36 at Boston and had done six 20 milers leading up to Boston so she could have taken off with those guys but decided to stay with me and get more time on her feet for Highlands Sky.

Amanda and I had a great day of catching up after not seeing much of each other for a couple months. We enjoyed the slog up the mountain from AS3 to AS4 as well as much shoe sucking, slippery mud along various parts of the course. It was not raining at the start but it did rain for about 2 hours in the first half of the race. It felt good to me and I was glad it kept temps down. Sometime after noon the skies started to clear, temps started to climb and the gnats came out. That sucked and I was wishing for a pop-up storm. We didn't get one but it did get a little overcast again and the bugs weren't as bad. Sometime around mile 25 or so the inside of my leg started to spasm on downhills which really sucked. I had to slowly hobble down the hills which meant I was losing time where I shouldn't be. We were able to pick it up in other places though and I was only 2 minutes behind last year's time as we hit the last AS at the Goleman barn at about mile 28.

But then I lost some serious time because we had two great downhills that I couldn't take advantage of as well as one really long climb. AND they changed the last segment of the course from last year which added about 0.5 to 0.75 to that last segment and the total race distance from last year. From AS6 to the finish last year it took me 32:40, this year it took 48:48. Finish time 2012 was 7:23:38, this year was 7:41:56. That is way slow and I was disappointed that it took so long! I'll get over it though and today I'm just happy I finished on a day my legs didn't feel great!

Congrats to Rupa and Carolyn for their kick-butt time of 7:02! You guys did awesome out there!

Hope we're all back next year for Capon Valley 2014!!  Here are a few pictures from the day.

Black Mountain Marathon, 2013 edition

Training:  I’ve primarily been doing CrossFit since May, and almost exclusively since September.  Aside from the occasional sprint in a CrossFit workout, I think I’ve run 4 times since the Grand Canyon R2R2R (Trilogy 50k, 2 5ks, and part of Maryland Challenge).  I am a little stronger than in the past and probably about as fast at shorter distances, but not really long distance trained these days.  So, this was a bit of an experiment.  I think CrossFit training for running works, especially if you still get in a long run, as I did for R2R2R.  For this, I think I just coasted by on previous experience and training, plus this course favors strength with all that climbing.  I do miss running, especially with my friends, but time constraints are keeping me from it, and I’ve found something to stay fit that I enjoy equally, though it’s different.

Weather:  The forecast looked terrible.  The course was reported to have mud at lower elevations and ice/snow up high.  It had rained a ton overnight and a lot during the week.  It was predicted to be 30s and rain but turned out to be 40s and rain to start, then close to 50 by the end with no rain.  No sun, but it was perfect running weather, and we both overdressed.

History:  This was my 6^th Black Mountain Marathon!  I’ve run this with Lorrin, Michelle, and/or Paul over the years.  A lot of pure trail runners complain that there is too much pavement (probably 7 miles are not on trails) but that doesn’t bother me.  I love this race and hope to keep coming back.

Course:  As covered in previous reports, you run up a mountain (marathoners go only partway to the summit of Mount Mitchell; 40 Milers run to the summit) and then back down.  It’s a pretty rocky course, and we did not expect it to be a mudfest since it seems it would drain well.  It was a mudfest.  Runnable but slick in spots and definitely slower than in the super-dry years of the past.  No YakTraks needed, though there were about 2 miles of snow/slush/ice at the top.

Company:  I have not run a race with Paul in a long time!  It was really fun to run with him!  We ran together for about 5 hours and didn’t get tired of each other, even though we spent 8 hours together in the car the day before.  Most couples probably wouldn’t plan a marathon weekend if they had babysitting for 4 days but it seemed like a fun idea at the time.

Nutrition:  Since last April, I’ve mostly cut out grains (except beer) and processed sugars from my diet.  During the summer training, I noticed that unless it was really hot, I didn’t need as much fuel on long runs as in the past.  And when I did take a gel, it provided a much more noticeable boost than it used to.  For the 8 weeks leading up to this race, I was eating pretty clean- no grains, added sugars, dairy and even beer.   Interestingly, I found I didn’t need much fuel—I took one gel, had a bit of trail mix, and a small cup of coke.  I used to chow down at aid stations and at least half the time, my stomach would have issues in races.  The nice thing about not eating much is that my stomach felt great all race and afterwards!  And my energy level never faded.

Race:  Paul and I stayed together til mile 17.  He set us a nice uphill pace but let me know that he wasn’t having any fun after about mile 9.  I was very happy to hit the singletrack on the way up and can honestly say I really enjoyed the trails and being back in the woods running.  I went ahead on the way down as Paul’s knee issue cropped up, as expected, and he smartly opted to walk it in.  I absolutely hate the last steep downhill but I clocked about 9 min miles for the last 5 (mostly pavement) and was pleased at how strong I felt.  I finished in 6:13 and Paul in 7:15 and got the traditional fleece finisher awards.  I was hoping for around 6 hrs but I’ll blame the course conditions. 

Beer:  This area has amazing local beers!  We had some of Asheville Brewing Co.’s Ninja Porter waiting for us back at the cabin and thoughts of that kept us going at times!  Over the course of the weekend, we hit up the Black Mountain Ale House and Pisgah Brewery and also drank beers from Asheville Brewing and Highland back at the cabin.  Beer in the hot tub after a race really a great thing.

Grand Canyon Adventure: Rim to Rim to Rim

Rim to rim to rim—we finally did it!  It was an idea conceived quite awhile ago, probably 5 years or so, not long after both Michelle and I had gotten into ultrarunning.  We discussed this trip on many long runs… but life, injuries, and babies got in the way of planning it.  In early 2012, with a few clicks on the internet, rooms were booked and we were on for our September run.  The plan was set:  start on the South Rim, run down South Kaibab Trail and up North Kaibab, sleep over at the North Rim and return via North Kaibab and Bright Angel Trails.  There are a ton of details I'm leaving out of this report--perhaps some of the others will write up their perspectives too.

Sun rising as we head down the S. Kaibab Trail

We arrived in Phoenix on September 12, ready to run on September 13-14.  Katie, Amanda, Michelle and I set out from the South Rim at 5:30 AM, with a can’t-get-any-better weather forecast.  It was in the 50s at the start and wasn’t to heat up past 90 at the bottom, and we’d be through the lower elevations by then anyhow. Lorrin (who had decided she wasn’t a fan of the heights and exposure at the Canyon), Cathy (getting over an injury), and Megan, served as our awesome crew who drove around to the North Rim to meet us. 

South Kaibab Trail

Day 1:  We enjoyed seeing the sun come up over the canyon walls, and made good time down the steep Kaibab trail, admittedly with a lot of stops for pictures and gawking at the amazing scenery.  We cruised right through Phantom Ranch (the canteen wasn’t open yet) and started the fairly runnable climb to Cottonwood Campground.  It was a gorgeous bright-blue-sky  day and it had warmed up by the time we got to Cottonwood.  The thermometer read about 85 so it felt warm (though not humid!) as we started the real climb, with 14 miles already behind us.  There were a few sections of trail that were the scariest of the trip- not too wide and very steep drop-offs.   We plowed on, hiking at this point, and made it to the Supai Tunnel (1.7 miles from the top).  We then encountered three mule trains we had to stop for (side note: we all have a great dislike for the mules and how they tear up the trail, not to mention mule rides seem incredibly unenjoyable!).  We pushed through the final climb and happily finished in 8 hrs, 16 minutes after a 6000’ climb and about 21 miles.  We were all pretty beat and very happy to see our crew pull up to meet us!  The evening was spent drinking a few beers, using the foam roller, eating at the North Rim Lodge, and organizing for the next day’s run. 


Climbing the N. Kaibab Trail

Ribbon Falls

Day 2:  We dragged ourselves out of bed before sunrise to find out that Michelle had a rough night with calf cramping and was not going to run the return trip.  Amanda, Katie, and I were ready to go, and tried not to think about our sore legs as we were dropped off at the trailhead.  We started slowly since it was still dark but picked up the pace as the sun came up.  We made good time heading down the North Kaibab Trail and took a detour to visit the gorgeous Ribbon Falls.  We were running a pretty good clip on the slightly downhill 7 mile section after Ribbon Falls to Phantom Ranch.  After an extended stop for some snacks and lemonade at the Ranch, we started our climb up Bright Angel.  Amanda set a great pace for us as the day warmed up.  We had some nice views back towards the Colorado River before the trail started its many switchbacks to the top.  We again stopped for a lot of pictures but still made good time, finishing in about 8 hours, 45 minutes.  We clocked about 26 miles and 5000’ of climbing.  We finished up our trip visiting at Cathy’s house, getting massages, and enjoying some hard-earned beer and great food.

Looking back down the Bright Angel Trail

Words can’t really explain the beauty of the Grand Canyon run.  The views are breathtaking and running rim to rim is challenging but very achievable.  We got lucky with the weather but we were also really well-prepared and trained for it, which is part of the reason the run went so smoothly.  It was definitely the trip of a lifetime, and I’m so happy to have such great friends to share such an adventure with.  

Michelle's pictures

Mical's pictures

GPS Day 1

GPS Day 2