In awe

Tag: training

  • [610] WTF 50K

    This is the second half of the last post when I got too tired to finish.

    Waterfall 50k (WTF50k) was like a walk down the memory lane when I attempted the first (virtual) waterfall run in 2020). I don’t remember why I even wanted to look for trail to run in the middle of a cold winter back then. I might be training for something. On a cold Christmas Day in 2020, I decided Waterfall was the hike for me, and I downloaded the trail notes and drove out by myself. At the time I had not met my trail family. I did everything by myself back then. I wanted to get into this run many times but I was not able to because I always missed the opening signup date, so I did many things by myself. The way of how the club work was not known to me at the time. This was back in 2020.

    Ever since, I had kept my eyes on the Waterfall 50K run each year to run it in person. It was usually occurred on the coldest and nastiest day in our winter. Finally this year, I got to run both the MMT training run 1 and the Waterfall all in one weekend. That was a lot going on and as in my last post, mentally I was toasted, more on this. But now I have my trail family, and it is quite fun to see the same people over on both days.

    Two 50k back to back is kind of crazy, but hey, as an ultramarathon runner, we kind of get used to it. Still the course was not an easy one.

    This year WTF50 fell on another coldest day in the winter. The whole day was below 24 F (probably was between 18-24), and we knew it would be cold the whole day. Waterfall course would be mostly the last part of MMT, with Kerns Mountain, Duncan Hollows, and then Bird Knob. Duncan Knob is the extra and also going up Waterfall is not part of the MMT100 but it was worth it.

    My memory of WTF was the nasty river crossing on Orange and I thought that was the Waterfall mountain. Nope, that was just the Orange trail, was it it at Gap Creek or Duncan Hollow. It was just nasty mud stepping on a creek up the mountain.

    I never really found out what so bad about the real waterfall mountain climb until this year when I actually ran on the course. It is on Orange as well, but there is just one steep climb up to Chisman Hollow Road. Now I finally got my geography straight in that part of the trail from the parking at rt211 to here.

    I arrived early as I usually do for all races. We were scheduled to start at 8, I made sure I was there before 7, I think I arrived around 6:30. I was not the first car but there were three or four others already arrived. Some had stayed from the night before. I could tell from the way they parked. Some were still sleeping inside their cars.

    Again the day was so cold. I got out my car to stretch but quickly jumped back inside. Soon many other cars started arriving. We filled the lot. I checked myself in with the RD (Q and Burr). We had a group pic and some pre race briefing and we were off. They said we would have a clear day (no rain or snow in the forecast) but apparently they (weatherman) were wrong.

    I was with my friend Amanda. I met her during my first MMT, wow it had been so long ago, since 2022. It was like a reunion since. It brought back memories. Amanda is well familar with the Orange trail since she had done the ring (twice I think) and this year she is preparing to do the reverse ring. The Ring is to run the whole Massanutten trail (70 miles) and the reverse Ring is to do it in the winter from another direction. I haven’t done the Ring myself, so I don’t know if it true that the Reverse Ring is way harder, but that what everyone said.

    I followed Amanda and pretty soon we were climbing up on the Waterfall Mountain. The course was dry. But the climb was unforgetable. It was so steep. We hiked up. They had doughnuts for us at the top.

    We reached Chrisman Hollow and we continued up to Kerns. I was more familar with Kerns having ran on it so many times for the MMT100. You can say I memorized every rock there. Kerns was my downfall during my first MMT, so it is always in my mind as being hard.

    Today though it was not that hard. Yes it was rocky. And the leaves made it hard to run on. It started snowing when we reached about halfway. I was fine with it, but our group speed slowed down. There was another runner in front of us, but unfortunately, I did not get her name. We hiked the whole Kerns together until Jawbone.

    I was still with Amanda. Amanda was being nice of not passing the the lady in front until the lady stopped to use the restroom break before descending on Jawbone. We passed her. Amanda told me turn on Jawbone and we left Orange.

    Amanda and I ran down. It was quite exciting. Now I could recognize the trails and their names, it brought back memories of how hard it was to climb up on Jawbone during my MMT. Now going down on it was a cinch. It probably only took us 15 minutes to descend.

    We arrived at the first aid station. We were pretty much the last one to arrived. There Amanda went on to climb Duncan Knob, but for me, I decided to walk out with another woman, Angie whom we met at the there. Angie does not believe she had enough time to finish the loop, so call it a day. Though we still were responsible to get our butts back to the parking lot on our own power. Angie was hoping to get a ride at the net aid station. However, she did not know the way to get there without doing the full loop as laid out in our turnsheet. I don’t either, but I was guessing Chrisman Hollow should take us out. People at the aid station (Kevin and Carl) said the same. We also had the option to go down on the Waterfall at Orange. Since it was snowing, going down by that route was not a good choice. I was not sure on the distance, but our aid captain believe we could do it. I think the time was still early, around 10:30 or 11 ish. Angie agreed to take the road. Together we decided to hike out.

    I did want to go up to Duncan but it was snowing a bit hard at the time, hiking out seemed to be a correct decision.

    Angie is from NC. However she and her husband had done many of the runs with the club. She is not new to trail runner. She would be fine walking out herself. However, since she was on my training ground, I decided to accompany her. We talked about many things. They (her husband) will be doing Iron Stone 100k this summer, a race I was considering.

    The walk out was uncomplicated. We just stayed on Crisman until we got to the Visitor Center. There was an aid station at the visitor. We had to be there before 2:30. Since we were taking the road, it was not an issue for us. Also we already dropped from the run. Soon other runners who finished the Duncan Knob loop popped out from ascending the Waterfall Mountain the second time join us on the road to the Visitor Center. We had some fun cheering them.

    There was a runner, a very fast runner, one of the top 10. He did not know the way or had the trail note or map on him. He ran by following another runner. The person he followed was an unwilling party and the guy did not wait for him. He was chasing the dude from station to station.

    So he asked Q and those at the aid station for direction. So they told him a quick version. Stay on White, turn on Orange, then turn on White. Orange, Purple, Pink, and back on Orange. It was a bunch of colors. We knew there was no way he could memorize all that. They simplified for him to turn whenever he sees a new color. It was a joke and we all laugh. We knew the guy would not get lost because he was fast and he was aiming to catch up to the dude who just left the aid station.

    We too went out from the Aid Station heading toward the 211 Parking. We would not ascend to Bird Knob as others do but to keep on white to the picnic area and then turn on orange. There were only two or three miles to the parking. While on the last part, the first place runner (Barett) passed us. We initially though no way he would be one of us because he was so fresh. I did not recognize who he was at the time. He had his hood on.

    We arrived just a little after Barrett finished. For us we ran 17 miles. He did 31 miles, almost twice our distance. The dude was not even breathing hard. It was like a light jog in the woods.

    I initially wanted to go back out to do the Bird Knob loop since I still had time, but it was so cold out there. They lit the fire and offerred me soup at the finish, and I was too comfortable to go back out. I ended up just staying at the fire for the next 6 hours or so watching everyone finishing their run. That was my day.

    I have not successfully finished Waterfall yet. The time requirement was quite tough. We had about 9 hours. But meeting the 2 pm cut at mile 21 is quite hard to do. I know I will try it again next year.

  • WS week6 (1.2)

    Almost another 3 weeks. No it is another 3 weeks. I use 21 days as a gauge. This second set of 21 days was pretty hard. Training can hit a wall as well. It is not what I want.

    I want change in a good way. I want to feel a bit off balance all the time. This couple weeks seems to be my body coping with changes and tries to pull me back to the center. I need to push harder toward the changes I want instead of moving back to what I was. Yes I need a plan and stick with it. I need to up my game.

    It was only last week being the new year and with new resolves and new hope. This week already felt old.

    Monday: Normally I don’t run on Monday but I went ahead and did it. It felt good (or as least now it did)

    Tuesday. Rain. The reason I shifted my run to Monday was because of the weather. Morning was fine though. I don’t remember if I went out to run. Tuesday night, I was working on my Sydney trip.

    Wednesday. Ran well. Or I thought I did. I didn’t journal, so I don’t remember. I have been getting out the door earlier and earlier. Today I was out by 5:30 am.

    Thursday. A double run day. I ran in the morning. 10 miles. I was out by 5:15. It felt good to start early. In the afternoon, I had a solid hour of run. It was on a local trail too.

    Friday. I felt strong, but I took the day off, mostly because I would have some long runs on Saturday and Sunday.

    Saturday. Massanutten Mountain Trail 100 training run 1. 32 miles. It should have decent workout for me

    Sunday. Waterfall 50k, also on part of the MMT 100 course. It should be a good workout too. Duncan Knob, Kerns Mountain, Birb Knob. All good significant climbings.

    Update: There are so many areas to focus. Hill training, speed work, down hill, strength training, interval, tempo run. Before I know it, the week is over.

    I brought some new gadgets such as heart rate monitor. Trying to do zone 1 and zone 2 training to bring up my efficiency.

    My ankle is a bit better than last week. There is less a feeling something is wrong with it.

    I might have run a bit much, my right shin started to feel something. I lay off some miles and hopefully it would recover by next week. We will see. I am push myself toward my boundary.

    The week has been normal. Next week will start again. I signed up for some races. End of the month approaching soon. BRR and MMT trainings would be in full swing soon. I signed up for Catoctin 50k, I will need training for this. Last year I DNF’d it so, I am seeking revenge. Catoctin got some wicked hills. I need to go out there to do tempo.

  • [606] WS week5 or 1.1

    Nothing much happened this week. A new year! My weight is at 167 lb. Not sure if it has an effect on my performance, but I recorded it down. We will see if in June it is still the same.

    I had a kind of normal training like the previous week. Been waking up consistently and running consistently. Changes don’t come overnight. I mean performance here. I always try to see if I can do more.

    Monday: New Year. redeye 50k. It was a nice training run. I will post on it soon. The week does flow together from one week to another. I am losing track of time.

    Tuesday, couldn’t remember much. Probably was an off day. Missed evening training probably for the same reason.

    Wednesday: ran in the morning.

    Thursday: ran in the morning and again at night.

    Friday: felt a bit funny with my left ankle so took the day off. Also, so could run better over the weekend

    Saturday: Had a big run. Mid Maryland 50k.

    Most beneficial for me this week was I met the first person who completed the ultra grand slam. He is a friend of a friend. So I had some good advices. He also ran the Western States 10 times. I have watched many youtube videos, like Tom Evans’, but to met someone who is willing to opening talk about their race experience and who seems to have a genuine interest in my attempt at the race is rare.

    One of couple helpful tips I received was on pacing. As a runner, we should keep track of (all) the cutoffs, because crew might not give an accurate feedback of how their runner is doing, due to either misjudging the pace or being too optimistic of their runner ability. The key is keep moving, and moving quick through the aid station. Ultimately it is the runner’s responsibility on time keeping. He advised to carry a pace chart and cutoff time sheet on you.

    I think the most inspirational part was his last Western States (2014). It was humbling to know he was over the 30 hr time cut off at the first aid station, then fought back, going from aid to aid in near cutoff, but he made it to the finish line (splits are available online, which will be helpful for me to judge my own progress).

    I hope I won’t be the guy fighting from cutoff to cutoff, but I do have to prepare for that scenario. Race is toughest when there is no margin for mistake. Mental toughness.

    He said he will keep track of my race progress during my race. I think my splits will be available online almost instaneously (there’s a website for 2023, so likely it will be same for 2024). I think that is a motivation,when he said before I think of quitting during the race, know many people are following my progress. Yes, basically, don’t quit as tempting it may be.

    For next week, yes being careful of my left ankle. It is acting up for some reason. I need to be healthy to get through next week, which will MMT training 1, and also Water Fall 50k, another double day run.

  • [Day603] Week 4 WS training

    Time started to merge in my head. Week 3 week 4, like in ultras, miles and time just become a one big blur. I could not tell when one week ends and when another one starts.

    Week 4 is mostly mirrored week 3. We had the two back to back holidays.

    The roller coaster I did on Saturday knocked me out most of the week. Sunday, was Christmas Eve. Originally, I wanted to use that day for another hard training, but my body was broken. Rest was the right call.

    Monday being Christmas and for once we had very good weather. Alas no training either. I was mostly procastinating and putting on weight by eating whole day after being knockout the whole Sunday.

    Tuesday. Forced myself out and had an hour of low impact running. I always felt good once I ran. It was raining a bit and I ended my run early.

    Tuesday night. skipped due to having to work late

    Wed. Another day like previous. It was rainy and wet. Got my run done in about 1.5 hours. Personally I think it was good and much needed to be done. I was out of breath on some sections.

    Thursday and Friday was a blur. I probably didn’t run. Work was quite hard.

    Weekend, I had some hard runs. I did the Boyers Furnace fatass, 40 mi run. Then Monday a red eyes 50k. Probably a separate blog for each or both of them.

    Sunday was “resting”. I walked for 4 hours. Most of my body was still sore from the Saturday run.

    I blame the holidays. I did not get much out of this week training. Now it is the first of 2024. I really have leas than 25 weeks onward (we don’t count the last week before the race). The past few weeks were a bonus to get me started on this. I love it. It got me up to a mini peak. Now I could reset for another month and go again to get that base training for some real changes.

    My goal is really aiming to be ready by May. Of course, I will be doing the MMT 100 and likely OD100 before Western States. Originally, I was going to skip those for sake of Western States, but now there is no way I am avoiding a run. There is no reason other than I want it all! High risk high rewards. My own grand slam. Go big or go home they say.

    Change: I need to get back on the horse for week 5.

  • Day601 WS Training Week 3

    Not much happened this week unfortunately.

    I know I am tilting a bit (not doing as well as I wanted).

    Don’t ask me why. Maybe I lost interest. Maybe getting up in the morning is hard. I had a hard week at work. Because I had to cover for a coworker. It was almost hell and because I don’t have much time. Balls being dropped on my watch, not fun to be in the hot seat, but the week is finally over. TGIF.

    Yes I know I need to push through everything and all distractions to get my trainings done. This week is really where the rubber meets the road. Things got tough and unfortunately I could not respond well to the challenges.

    They say if you want to form a habit, 21 days is usually when things break. I hope to get past it and reach 40 days. This is the magic week. There is also a magic of carrying past 40 days (2x 21 days). It is number that stands for hardship. Once past that, then of course, if I could reach 90 days, that normally will be where we see result. All exercise plans boast of changes in as little as 90 days, like weight lost or sliming down the tummy. My training carries to 2x 90 days (25 weeks). I don’t expect just physical changes, but by the end of 180 days to see unleashing of performance I always dream about, which is the end goal. However, at the present, I am suffering.

    Monday – I was way too tired from Naked Nick, so no training

    Tuesday – I could have done my training today but I skipped it to let some wear and tear healed

    Tuesday Night – things got heavy at work and I could not make it to my evening training run. Emotionally I was drained.

    Wednesday – Morning training was rough, beingbthe first training of the week. It was also very cold. It took me an hour and half to push myself out the door by 5:45. I had a good 1:15 run. 4-5 miles. It was a very good run on tired legs

    Thursday – Work really went downhill. I had my hardest day of the week. But training was also my strongest. I had a strong morning run and I was happy

    Thursday night. Had to work late so I didn’t finish until late at night. 12+ day. Meaning no night training, I normally do.

    Friday. very demotivating due to work. I skipped my run both the day and night. My legs should be fresh and strong.

    Weekend. Where magic happened. Probably was the hardest training I did in the past three weeks. I went out to what is known as the Roller Coaster of the AT (Appalachian Trail), at mile 1000 from Springer Mnt, Ga. Luckily it is like a 40 minute drive for me from my house. The section is 13.5 miles with 3500 ft of elevation change. I should be have it done in short amount of time. On paper, it seems like any other races I did. I did an out and back so, plus added a mile to the parking lot, so it was about 29 miles, 7000 ft. But this took me 13 hours! I was broken mentally and physically by the end.

    Granted I stopped for a bit for filtering my water. So maybe 12 hours of moving time. The last 10 miles, my legs were dead. I each step required conscious effort and I almost thought I could not make it back out. I kept telling myself I am an ultra marathon runner, I should be able to do a 10 mile. I was at a breaking point. Night fell. Wind got rough. Alone.

    Maybe because of it was cold. Winter training is dangerous because of wide change in temperatures. Day time was fine around 45-50 F but night time, I think the temperature was more around 35-40, but might have gotten colder on the ridge and with the wind chill. I could see my breath. Every time I hit a ridge I was freezing and every time I dropped back down in a valley I was sweating. The temperature change might be as wide as 10-15 degrees.

    I think it was also hard because I tried not to drink so as not to stop to filter on water. In my mind, I had thought it ahould be half a day. I tried to last on 2 L of water for the nearly 30 miles of trail. Also I did not pack much strong food but only some candy bars, a gel, and a small rice pack. They were not enough. By noon, my energy was drained.

    I really thought the run was going take half a day. I struggled with calorie defficiency like at the end of a 100 mile race. This was the hardest 50K run (28-29 miles) ever especially during the second half.

    It was plodding one step at a time. Last six miles were unbelievably hard. I know I run ultras, and could last on longer distances, but it was no joke when I was thinking, I might not make it out with only 4 miles to go. I might have to consider a second option to save myself like finding shelter, and to survive the night. Or I might die here.

    Note on the way in, it only took 4 hours. I guess I slowed down quite a lot on the way back, 9 hours? That was crazy but kind of expected when I slowed down by that much.

    Outake. I got to do it again. I think it was a great training run to test the exhaustion state where normally I don’t get to train on that except in a real 100 race (reaching lactic threshold and pushing beyond). I might in the future to run it again by dropping supplies at the southern terminal before the run, so I could refuel and on the way back with full strength. Testing failure mode is great, but I should not do it too often. It is too dangerous especially in the winter. It also ruin the next few days of training.

    This week really brought out areas I needed some work. What happen if I don’t have time and when “real life” collides in? Failure point/breaking point testing. pen test.

    I also realized I am not as strong as last year. A few races I did at the end of this year that were exactly the same as last year, but I got slower times. This was telling.

    We always believe we can change and improve with training. Reality, is what if I am at my peak or near there. Any training would not bring me any closer or maybe only a little bit. A fallacy I got to watch out is that I can improve dramatically with more trainings. There is a possibility, by race day, I am just the same as today. I got to let that sink in. It might be the worse case scenario, and it might be quite realistic scenerio. I got to ask myself, how much have I improved these 7 years! Anyway, it doesn’t mean I shouldn’t train. I will train but also should know its limitation and my own limitations.

    A good training ground, only 40 mins away from my house. Underrated and overlooked. I struggled on this course (Roller Coaster). This is actually easy because you could step on rocks and hop from one to another. The hard part is stay on trail especially at night when I was tired

  • [Day598] WS Training Week2

    Time goes by fast. I am at the end of the second week of 25 ish weeks of training for the Western States 100. 10% of my training already! I haven’t done anything.

    I felt not much happened. I continued to drag with the morning training, waking up sometimes an hour to two hours early before work to train. Couple times I slept through. On the days I made it to my training, they felt great. This week mileage total is around 12 + likely a 35-36 miles will be added over the weekend. Total days run: 3. Tuesday morning, 1 hr. Thursday Morning 2 hours. Thursday night 1 hr. Weekend, Saturday 5 mi, Sunday 50k.

    Personally, I think it was an average load. I am trying to be careful not to do so much the first few weeks of training and to slowly build up my miles. I believe I have a pretty good core already, but still I need to train harder in the coming months to get where I want to be.

    I do not have any specific training plan yet. I know how to train for a 100 mile race, but I might need some guidance in term of improving on my performance. I have been considering of hiring a general ultra coach, not specifically for Western States but more for Old Dominion 100 or Hurt 100. It is tough to hire a specific coach. Coaches for Western States probably can be very expensive. My budget is probably around $100 a month for the next six months. It will help with my Western States though. I do not want a national wellknown coach.

    The excitement has come down a lot. Reality has set in. There is still a general hapiness. I know why I am crawling out of bed each morning even though my body wants to sleep in some more. I do want that finish.

    Training actually feels like a ultra marathon itself. 25 weeks could be viewed as 25 hours in a race. It might seem so long but actually is not. I know for a marathon, in the past, I trained for 12-14 weeks. Usually by about halfway in I lost focus. 25 week training seems a bit long. But when I view it as an hour in a race, it doesn’t seem too much. Now I am “two hours” in, it is like getting warm up. I know by hour 6, I will then feel the effect. I need to get myself ready for them. I am thinking, of every six weeks, I need something intense to test myself. (I need to keep this in mind).

    A funny thing I had these few weeks. You know, I wrote about not being in shape amd being fat and slow and all that. The moment I got into Western States, my view of my body changed. Suddenly I felt fast, I felt healthier, I felt slimmer when I looked at myself in the mirror. Perception is weird. I still have the same weight. My mom commented that my face looked slimmer! And asked if I have lost weight!

    Indeed, I see things a lot differently. There is hope in everything. The past Sunday, my pastor preached on Steadfastness to patiently endure trials. A way God’s people can endure sufferings is because they have an eternal perspective of the end goal where they will be with God. The end goal is very important. I felt as an ultra runner, we keep too our end goal in sight. We know we will reach a finish, so any mud, cold, rain, is just temporary. Same indeed for my trainings. It is just temporary, 25 weeks. All the previously seemingly unpleasantness of training suddenly became enjoyable. Then the race of course. The race is my end goal.

    I will train for it. Realistically, I don’t have much time. 8% (2 weeks) already passed. Only 92% left. To me, it is like watching my phone battery drained. I wanted immediate changes, but these two weeks, I felt and seemed to be the same. Am I not going to see any result until closer to the race day? I felt I have to hit the ground running. I have not any clue what the next two weeks will be any different. I know, I will need to come up a plan, of ramming up the intensity of my training, and training specifically toward key things needed for Western States, such as heat, downhill, and being fast.

    Grand Slam also has been on my mind. This is running 4 of 5 special 100 mile races over the summer (Western States, Leadville, Vermont, Old Dominion, and Wasatch Front). My friends urged me to attempt it since it is not easy to get into Western States. They are right in this.

    In the end, I don’t think it is realistic for me to pursue it. Vermont maybe. Old Dominion Maybe. But I don’t think I could do Leadville or Wasatch Front this year. Leadville lottery signup is almost over. TOMORROW is the last day as I write this (Dec 15). I could not bring myself to enter it because, I think I have maybe 40-50% chance of getting in. Yet, I don’t have the confident to run the race even if I do get in and to finish it. I put that away. I will enjoy the races I already committed myself to this year (2024). It is my own grand slam without all the press (MMT, Old Dominion, maybe Vermont, Burning River, Western States, and Grindstone), which is still a pretty tough schedule.

    Back to training. Ideally, I need to train on hills, downhills, train for heat, and train for moving a bit faster. I do not have the confident of finishing under 30 hours yet. From the Devil Dog, the first 40 miles I could be on pace of 5/5.5 hrs every 20 miles. But the next 60 miles, I could not maintain that pace for some reason. I would be moving at 6.5 hrs every 20 miles. If I could maintain under 5 hours every 20 miles, I would be able to get under 30 hours for the 100 mile. I hope my training would help.

    Weather is getting colder. But because of training, I am willing to brave the cold. Still it could be a challenge to my training.

    Summary: I need to be faster! I need to commit to changing my life

    Meta: I know training blogs can be boring to read, because I am not making a lot of progress. Many times, I am unsure of my direction. There are a lot of second guesses, trial and errors, haphazard attempts, setbacks, and they are messy. You are right, this guy does not know what he is doing. Free free to skip it. I write this mostly for myself as a journal, and hopefully, I could train myself better (self-hack) from this.

  • [Day596] WS training w1

    Some have asked me how will I train for Western States 100. I have no idea, but the Run’s (the race organization seems to prefer to use the word Run over Race) website has good write ups on how to train for it.

    Main points I got out were to train running in the heat 100F and above at least 2 weeks out for the body to adjust to it. It might seem foolish, but some suggested to run with a winter coat on for that 100F heat experience.

    Second is the course is mostly downhill, training for long downhill run is important so as to prevent the quad muscles from seizing up. I experienced that before in a marathon, this is 10 times that.

    Elevation: It will be a race I have never done before. The elevation 22000 up is a bit high. The first and longest climb is 2500 ft over 4.5 miles. It is average 555 ft per mile.

    Time limit: is 30 hours. I ran about 10 100 mile races and only finished two under 30 hours and the elevation gain was in couple thousands. Time is a factor.

    Computer prediction: The computer is way off I think of predicting me to finish 24.5 hours. It did give me the confident to sign up though. Well, I signed up before knowing the prediction. I am in the 60% percentile. It neither predicting I could or could not finish.

    Knowing I am going to run it regardless the outcome, I started training. Since I just finished the Devil Dog 100, the first day was still pretty sore. I walked a mile on Tuesday. By Thursday, my legs were better. I could do about five miles.

    Weekend Saturday was my long run. I did 20 miles, not much, but on a trail with some elevation, at Signal Knob. It was a place I went maybe 2019 to start my trail training for the JFK.

    It seems to be good if 2700 ft in a about 10 mile loop, is enough vertical and long stretches of downhill for me to train for WS.

    My time was not that good. It took me 4 hours on the first loop. Second loop was on tired feet and I finished in 3:45 in medium effort. I think might get it down to 3:30 ish. The goal if possible to get it down to 3 without exhausting myself.

    I have about 25 weeks to train. I haven’t counted up the weeks yet, but half a year is about 25 weeks. Give myself couple weeks of break, plus tapering.

  • [Day572]

    More training. This week I will “run” it back. Between last entry and now had been two weeks. I have been lazy in posting. I am repeating what I did in last post. Almost exactly. I drove down to Damascus (VA), going to run on Saturday (course marking day), and then immediately, going to Mt Solon tonight, and then tomorrow, will run on the Grindstone course.

    Labor Day is next weekend, which means IMTR – the Iron Mountain Trail Race.

    I have been looking toward it since last year. It was going to be a redemption since I did not “finish” the run last year. If you look for my name on the ultrasignup list, I was not listed, because I came in after 12 hours, though I think my name was on the excel results sheet at the IMTR website.

    Anyway, the past Tuesday, a friend reached out asking if I am free on Labor Day, whether I am up for some backpacking they were planning. I said I have IMTR coming up in a week. They were not a runner. So I said I plan to run 50 miles that weekend (actually just one day, Saturday). Of course they are impressed. They might be planning to hike about 50 miles over 3-4 days.

    I said, if the backpacking trip is near Damascus, I would like to join them after my run. Now in my head, I am planning, like during the race, I will be running in the woods. Nearby (maybe about 50 miles away) is Grayson Highlands. If their trip is around Grayson Highlands, then during the run, I just run there, of course, I would be DNF/DQ. IMTR is an out and back route, so I will just run out and not come back to the finish. I will let the last aid station know when I pass by that I will drop, so they don’t have to look for me.

    Yes anyway, that only if the trip is around Grayson Highlands. Iron Mountain is kind of connected to Graysons Highlands. I have “done” this route vaguely couple times. My friends said Grayson Highlands is 6 hours away for them and they don’t want to drive that far.

    When I told this plan to my other friends who were going to do IMTR too, they said how sad that I would not finish. True. I don’t think I will finish even if not for the backpacking trip. This summer, I was going to work on speed, but I have been too lazy and did not spend a lot of time training. So, I don’t think I am capable of running 50 miles under 12 hours, especially on the Iron Mountain Trail.

    I have been driving long distances these past few weeks. Last weekend, I went to Fayetteville, WV to do some trail work with the River Gorge park service people (nps). I intended to afterward run on the trails there, since that was part of the course for the River Rim 100, which I ran few years ago as my second 100 race. There were a lot of fond memories.

    The section I worked on the mountain bike trail. It finally dawned on me why during my race there there were so many turns and small hills. During that race, I broke my glasses so I could not see much. I kept getting lost on the trail because every couple steps the trail would turn off to a different direction and I kept on bumping into trees. Later on in that race, I found a buddy, who would kind of leading me, so I was no longer getting lost and bumping into trees. That was a wild night for me for sure. I might have mentioned that in the race report.

    All these memories came to me as I stepped back on the same trails, but this time I could see clearly and in the day time! After my service work, I was too tired to actually run. I went to my camp and slept for 15-16 hours till almost noon the next day. That goes my running for the weekend. I did do some light running around the ACE Resort campground, then headed home. It was a long drive that night, and I did not get home till midnight.

    My weekend last week was the service project and long driving. This weekend is pretty much the same. I drove about 6 hours Friday. Probably another 5-6 hours today. Maybe run for a few hours. Will do the same on Sunday. The bulk of the run will be Sunday if I am not too lazy. Then will drive home.

    I was thinking to myself, why do I drive so much. Why can I just drive 30 mins to somewhere nearby and run instead of driving 300+ miles away? Because I am usually lazy. Whole summer I have been thinking to do that but if the place is too close to my house, I ended up staying home every weekend and ended up not running. Going somewhere really far forces me to run after arriving.

    Anyway IMTR is next weekend. I will be meeting a lot of my running friends. I might or might not do backpacking on top. I already booked the hotrl for all four days.

    Wrapping up, I had nothing to post so I went of on some tangent. The sci-fi series I was reading turned out be boring and frustrating. I am on book 9. Yep, my week has been like that. I spent time reading. I started this since 5-6 weeks ago, since Burning River. As you know, I have not been training much for my races since that one. However, fall season races will start soon. Some even say now is fall. We had some really nice fall weather this week. I think I have lined up myself with a race every weekend from now until Thanksgiving!

  • training day [Day571]

    IMTR and Grindstone – These two races are finally on my radar.

    IMTR is Iron Mountain 50 miler, which I ran last year and the year before. I did not finish it and was hoping this year would be the year I will finish under 12 hours.

    Things seemed to be moving in the right direction with how seriously I trained for my early races such as the MMT 100, until the beginning of summer, when my plan was coming apart.

    I have been slacking off after MMT. I failed to finish Catoctin 50k within the time limit in early July. Two weeks ago, I failed to finish the Burning River 100.

    Each of those races were hard, and no doubt I knew that beforehand. They were somehow suppose to vault me into Iron Mountain and Grindstone. These two are much tougher.

    I don’t want to doubt myself but I am now on shaky ground with the two earlier races gone bad. Anyway, the show must go on.

    The past weekend, I had a chance to go down to Damascus (VA), to do a training run on the Iron Mountain course. I completed 23 miles. My time was not fast. The mileage was not great. I originally wanted to 28 ish and even 30. I was moving much slower than I wanted and so ran out of time. It was not yet able to reach race day pace. Everyone who showed up out ran me. It was fine, I know.

    I enjoyed my run out there. My foot was feeling better. Pain finally is gone. I ran in my brand new trail shoes I brought at Burning River. It was not my first time wearing trail shoes but it has been a long time since. I finally appreciate what good trail shoes can do. I felt I could step on anything on the trail again without the fear of falling or twisting my ankles. It is a world apart to run with trail shoes than on road shoes I have been using.

    The next day, I went to Solon, VA, to do the Grindstone training. It is on the Wild Old Trail, which I had run there plenty of times. I was again the last one in my group because there were many more powerful runners than I was on the trail.

    The Grindstone run was easier than I had anticipated since most of the run was on a downhill and there was even a portion on the road. I ran 28 miles. It skipped two of the mountains I normally would go on, so we saved 4-6 hours from the run.

    The hardest part of the run was to climb to Little Bald for 3 miles. There I was able to over take couple other runners. One runner went off course for 10 miles and did not return until later in the evening (3 hours later). I had no problem with directions since I know the course.

    The good outcome of the both trainings was I got to meet up with an old friend and met couple new people. I met Scott, who led me to another friend Adrien, whom I met last year. It was a little reunion. Scott helped bail out Mel who was lost on the mountains for hours. He went out to find him and drove him back to camp.

    It was some memorable experience. I don’t know whether I could finish either Iron Mountain or Grindstone this year, but I already had some good time while training for it.

    This coming weekend, I plan to go to West Virginia for my service project, and as well some training run. I plan to use the Rim to River 100 course. I won’t be running in it this year, but the course is beautiful and I needed the service hours for Grindstone to meet one of the requirements.

    On a personal level, my great uncle passed away couple days ago. I am sadden by the news. I have been thinking what it means. One reflection I got (same when my grandma passed away in 2020) is that there is an end. All races have an end. It made me think back the last couple races I did. Some had a happy ending. I guess there are always celebrations when one crosses the finish line. But as you know, at Burning River, I did not get to cross the finish line. I did finish (at mile 86). The experience was I poured all my energy into it. I was empty and I was done at that point. There was no more I could give. No way I could take another step.

    I did not see my great uncle took his last breath, but we were there with him five hours before. His breathing was started becoming more laborous when we left. I did not expect him to depart from us that night though we knew it would be soon. And there he finished. We might have wished that he would live a few more years, a few more days, or even a few more hours. Yet it was expected as was unexpected that night as he slept, he left this world.

    There is no why or how. It just is. Death is an end. The analogy of a race and death kind of break apart from here. I might be selfish to be all wrapped up about my not finishing the Burning River. Why did I not train harder or run a bit faster or being smarter in how I go through the aid stations. There is a lot of I could have and should have done this or that. In the end what does it even matter? It was a race and I ran it. I have fought the good fight (as Apostle Paul wrote about his life as he looked back on it). I hope I could one day say the same. I ran the race and fought the good fight.

  • Day531 Grindstone Training

    Would my readers want to hear about my first 10K race of 2023 or hear me training for a 100 mile race? TR;DR a long post about my weekend.

    I ran a 10K on Sunday called For the Love of It. It has been a race I have done every year since 2017 (or at least I thought so, until I checked the records).

    I almost did not sign up this year. You know, I just did not have the feel for it. Maybe it is a sign of burn-out. I know though 10K is good for me. I need some high cardio intense training. 5k/10k fits the bill.

    Friday morning, my friend messaged me that the Sunday spa time would be postponed. A few of us have been wanting to go to Spa World after one of our training runs. It all started when we got a runner in our running group to sign up for her first half marathon. She wanted to do Hot Pot and Spa either after a training or race. Since this place is far outside the city, we haven’t been to it yet. This Sunday, the schedule worked for everyone, but the lady (MC: main character) came down with an illness, so the event was canceled.

    I was scrambling to replace my weekend activities with something else. For Saturday, I wanted to go out on the Mountain to see one of the trails I will be doing a 100 mile race this September. For Sunday, 10K run seemed right. I had not run a 10K for awhile and I got an email reminding me to sign up.

    I will talk about the Sunday race first then go back to the Saturday hike.

    The 10k race: I woke up early. Got to the High School where the race would be held. Got my stuff — bib, swags, clothes. There was an hour wait before the start. I stayed in my car to catch some sleep. I haven’t been sleeping well lately — something changed, in that I got very sleepy early in the evening, around 9-ish and I would do a fake sleep (sleeping say on a chair or something) until 1 or 2 AM in the morning, then I would wake up and go to my room for a real sleep. However, usually I would be wide wake by 3 AM, and I would be up till morning. Anyway, I had a very interrupted sleep schedule since new year.

    This year, there were not as many runners running as before. I remember in the past the school parking lot would be full. It was the reason I went to the race site early to get parking, but this year, it seemed not necessary because the lot was only half full even when the race was about to start. Getting my bib only took couple minutes.

    We had about 200 runners. Faster people stayed in the front. I stood in the rear. The weather was nice. It was a chilly morning around 32 F with slight breezes (maybe about 5 mph). I felt cold and had two long sleeves on, plus a down jacket. Looking around and didn’t see anyone wearing a jacket, I took mine off. I had shorts on, so I was cold. Temperature wise, it was perfect weather for running, but I was sick mid week and had not built back up my resistance toward cold. Maybe the Saturday hike being out whole day in the cold also affected me. So I felt cold. I was glad to get started.

    We started on time. People took off. I started with a slow jog. I felt heavy. I think my pace was between 12-15 min per mile, which was just my normal ultra pace. In thr past, I was usually much faster when running 5k/10k. I was with a bunch of slower people. Many were big and kind of out of breath. I was wondering if this is the pace I would go for the whole race.

    Somehow I confused the distance between a 10k and a 5k. I thought we had only to do 3 miles. I have been training for 5k on the treadmill recently. I ran a few 5k on the treadmill during the week. My body had memorized the pace/distance. My mind did not comprehend that I would be running 6 miles until after mile 1.

    My body responded like I was on the treadmill. After 1 miles, my pace increased, as I normally do. I have been doing progressively increasing my pace over time on the treadmill. I could see my body started giving me a little more juice as the race progressed.

    By mile two, I felt I finally was back to my usual 10k pace. I lengthened and quickened strides. I reached Mile 3, and halfway.

    I was sweating. At first I contemplated stopping and to take off one layer. I decided not to. It was a good decision because occasionally we got a breeze and I felt cold. Two layers was the right call today. Yet I was also sweating.

    Slowly I was over taking people, especially on every uphill. My mountain training gave me an advantage when comes to hills. Hills here did not put me out of breath. I could charge straight up them.

    Mile 4 and 5 came by. We came back to the school where we started. Mile 5 was just beyond the school. We had only a mile left and the course took us around the block. I put the kick in to keep up my tempo. This allowed me to catch some remaining people in front of me. There were 5-6 of them.

    We finished on the high school track. I tried to dig in until crossing the finish line. I came through under 57 minutes (officially 56:56 min).

    I was glad because, my goal today was at least try to get it under an hour. I did it. It was not a fast time comparing to the past. I had much lower times before. I take what I got today though.

    About my ankle. I was limping before the start of the race. I was limping afterward. First mile, my ankle did bother me, but as I continued to run, my pain was gone. I could really dig in to do my best. Ankle stopped hurting. I was happy, at least I could run harder.

    2017 | 50:46

    2018 | 54:05

    2019 | 49:46

    2020 | 53:10

    2021 | NA – away for Rocky Raccoon 100

    2022 | NA – overslept I think, I had the shirt

    2023: 56:56

    There you go. My time is a bit worse than before. Yes, it is my goal this year as other years to get faster.

    Part II: Now about my training run on Saturday.

    This week I decided to visit the course for the Grindstone 100, at least part of it.

    The idea was to run the Wild Oak Trail. I first hiked Wild Oak maybe back in 2018. It was my first backpacking trip and most vivid memory. Camping is still something I love very much even though I haven’t done many in recent years.

    The trail is 28 miles long. At the time in 2017, I did not know people run on it. It was also at the time my hardest trip. It always had been in my mind if I ever wanted a hard training, this would be the place to do so. At the time, I had not been exposed to MMT and the like.

    Over the years, I went back there a few times. During one camping trip in the fall, probably in 2019, we encountered runners that weekend running a 100 miler (4 loops) on the trail. We were amazed. So in 2020, I ran on it on my own one weekend. I think I did two loops and was proud about that and somehow gave me the confident to signup for a real 100 mile. It was then I was introduced to the race TWOT 100. Note, last year I tried to sign up, but was not granted an admission. Doing the TROT 100 is one of my dreams. Today, I am not writing about TROT 100, but Grindstone 100, which also uses part of the Wild Oak Trail.

    Now having done the MMT, going back to Wild Oak is kind of easy. My perspective had shifted once again after this weekend. Wild Oak has a lot of elevation changes but they are way gentler than MMT. The trail at least is way smoother. Most of it is runnable. MMT on otherhand is much more technical and I have not been able to truly run on the MMT trails.

    I started the day later than what I wanted because I could not sleep very well. I was supposed to leave for the trail around 3-4 AM. I did not leave the house until 9 am, maybe 5 hours later than my original planned departure time. I got to the trailhead around 11:30 and did not start the hike/run until near noon.

    I still wanted to do the full 28 mile loop. I expected probably would take me 8-9 hours, meaning I would be running in the dark for a significant amount of time. Sunset at 5:30. I messaged my mom I wouldn’t be back until midnight. I did not expect to finish until past 10 pm.

    The day was cold. Even at noon, it was below freezing. When the wind blew, I felt it. I had on my normal running clothing, of two layers, a t-shirt and a long sleeve. A long pants with thermo underwear. The wind cut through them. I had to put on a fleece jacket but I still felt the cold. I brought a windbreaker along but did not put that on because I wanted my shirt to breath.

    Temperature should stay constant around 30s, even at night for that day, which was good that I did not have to worry about temperature drop when night approaches. Up on the mountain, it might drop down to 25 ish. The wind was gentle about 5-10 mph. It was a perfect day in winter to do this hike.

    In the first mile, I got my feet wet. I was surprised of the water on the trail didn’t freeze. The night before the temperature was down to 14-15F in the city. It might have been close to the low teens or single digit on the trail. I had expected the trail to be frozen.

    As I climbed higher, there was snow on the trail. I encountered a runner returned from his run. He was probably did an out and back. I saw dog prints and another set of footprints as I got higher. There was fresh snow. It was good knowing I was the third person on this trail since it snowed. I think we had snow on Thursday.

    Maybe about almost two miles in, I rolled my ankle. It was just a slight roll but then it started hurting and I could not put weight on it without being uncomfortable. The pain was not sharp, just like being hit in the funny bone type of pain that made my foot goes weak. I limped along. I felt I just had bad luck. It reinjured an old wound that I tried to heal for the past month.

    I felt discouraged. First, I was slow to wake up and got to the trail late and problems compounded with a rolled ankle. Now I felt it would be very hard to finish the loop. It felt the trip was wasted.

    At the time, I decided to press on and to defer the decision to turn back at the 6 mile mark, the Little Bald. I still hoped to finish the full loop but I was worried if the pain didn’t go away, it would be a slow hike and I might roll it again. I also sensed I might have to give up on this trip and call it a day early. The decision weighted on my mind as I hiked upward.

    The trail is popular but not that popular of me going to encounter another hiker being late in the day and if I get hurt on the trail, it might be a while before someone could rescue me. I had to believe that however severe my problem is, I would have to get myself out on my own. I was asking myself, could I extract myself from this mountain. It meant I had to be sensible to turn back while I still could.

    Snow got a bit deeper further up. My foot did not improve. Normally, I could walk it off. I got to Little Bald after three hours or so and only had hiked about 6.5 miles. I still wanted to continue on, so I started down on the other side to Camp Todd. I was hoping if my foot got worse, I could hike on the road to get back to the parking. It would still be a 9 mile hike back but on the road.

    I saw the set of footprints I was following disappeared, meaning the runner/hiker had turned around. It prompted me to reevaluate my decision if I still wanted to still do this. I would likely be limping all the way and there were 22 miles left. I had only gone 6 miles in 3 hours. I might not get back to my car before midnight.

    I then decided to turn around instead of continue down to Camp Todd. It was a good thing too because at the time, I did not realize I left my map back at the car. If I had gone on, I would not be able to find my way back even if I were to reach a road. There was no cell signal in the area. I had general direction memorized, but without a map was a disaster in a making, especially after dark.

    Returning to my car was mostly on downhill, 6 mile of descending. Running down hill hurt my foot more than going up. The thing with the pain was not every step would hurt. It only hurts on random steps. I could not narrow which position made it hurt more. It made going downhill hard. When the pain came, it caused me to be unsteady as if my leg would buckle. It made it a bit scary going down the hill. I started to run down to quickly get it over with. Risk it I said.

    After a mile or so on harder impact on my weaker foot, the pain went away. This was what I normally expect of walking off an ankle roll. I continued to make my way down.

    On the last mile, it was like 4:30 pm, sun was setting but was still bright enough, I encountered two older people. They were hiking up. We chatted. They asked if I had gone all the way around 28 miles. I said no and explained my weak foot. If not for that I was attempting to do the full loop. They were asking if I was okay. I said I should be fine in making my way back down. I asked if they were planning to camp up on the mountain, they said no. We chatted some more on races when they noticed my River Gorge shirt. They seemed to be seasoned trail travelers. They seemed to be aware that there are races conducted on the Wild Oak Trail as well. I mentioned that next week/or the week after would be the TROT 100 there, and even a 200 mile race. TROT 100 is on Feb 17 I think (2/15-2/19).

    We said our goodbyes and I continued down. I was thinking, sun would be setting soon, and it was weird that they were hiking up. I guess they maybe hoping to see the sunset on the mountain top. I hoped they would be ok. Temperature would drop soon. I wanted to be back in my car.

    There was a cyclist loading up his bike when I arrived back at the lot. I started the car and then put on layers. I was cold. I was also hungry. I hoped to get something to ear when I got to town. The nearest city woud be Harrisonburg. By the way, I stopped by there for dinner.

    I finished the day with 13.2 miles and it took me 5 hours. It probably would have taken me more than 10 hours to go all the way around. I would be finishing around 10-11 pm and possibly midnight. My foot was okay but I felt it would be very sore if I put 28 miles on it that day. Plus I still would have the 10K to do on Sunday. I was glad I made the right call to turn around.

    My next opportunity to get back out to the Wild Oak Trail might be in March or later. I know I need to go there a few times to be familarize with the course. My race, the Grindstone race will be on the last week of September. I still have time, but I wanted to do well. Some think MMT is harder. I think so too, but I could not and must not look down on Grindstone.

    Conclusion: I had a great weekend. I did not do as much as I wanted in term of training. Normally I tried to get 50 ish mile on a weekend. Lately, my miles were not there. I was glad I had a little bit of adventure. I went to Grindstone, saw some snow, got some hiking in, and ran a race. I am still relatively healthy, with just a bad ankle. Next week, I would have my second training run for the MMT and that what I like to write about.

    Camp site at Little Bald, my turn around point. A hiker/runner continued toward Reddish Knob, where turn around point for Grindstone. I have never been there and hope to run to there some day before my race
    Beautiful Vista all around as I hiked up. I had not done many winter hikes and the benefit is great views while hiking because no leaves blocking them
    Such smooth trail and note leaves are gone for the nice distance views to be seen. It is something not available during the summer
    10K run on Sunday. I just finished. Note, it was cold and everyone ducked back into the high school’s cafeteria after they finished