Owls Roost Rumble Half Marathon 2010

Good thing about this trail run is that I survived no sprains or strains yet I did receive minor scrapes and bruising via left elbow into tree.



I signed up in the elite wave along with 21 other runners. I had doubts about doing this since I thought I could possibly slow down other runners on the trail. But I felt that my training has been consistent and progressing for the last month and I wanted to push hard and run near my maximum effort capacity.



It had rained all night before the race and when I awoke race morning it was still raining and thundering. Glad I brought my Adidas adizeros to tackle the mud on the trail. They also proved to be effective going across the many wet wooden bridges that are along the trail. Luckily the rain did subside before the race. Guess I could of worn my white running shorts after all.



When we lined up for the start it looked like I was running against superheros. Many of the runners looked to be in great conditioning. Off we start on the road for about .5M we then transitioned onto Owls Roost Trail. I for the most part ran this portion of the trail at a comfortable pace. No hills just a few minor inclines and lots of ROOTS so if you don't keep your eyes on the trail you are at risk to fall.



I stopped briefly at the first aid stop for water and electrolyte drink. I was passed by a couple runners yet I manged to pass them and maintain my lead. 100 yards before entering Nat Greene trail I saw a runner ahead of me look back to check his lead and as he did he stumbled on a large rock. I was determined to pass him and I picked up my pace after about .5 miles and I was only about 10 yards behind him when he ran onto one of the many wet bridges and fell. I asked if he was ok and he just smiled and said yes. It could of happened to anyone on this trail.



Nat Greene trail consist of about 3M of single track trail and littered with roots and just a few rocks. I was able to pass two other guys on this trail before stopping at the second aid station to grab a cup of water and a gel. I keep walking as I consumed the items so as to not lose precious time and ground.



Next was Piedmont Trail and is also around 3M and has a few small hills. I looked at my Garmin and noticed that I only had about 2M to go and decided to increase my pace. From behind I could hear the sounds of feet slapping the ground and I had to increase my pace so I took advantage of the down hills letting gravity do most of the work and increasing my stride slightly to cover more ground until I could no longer hear the sound of feet from behind.



Finally I was near the finish and attempted to finish strong. I was surprised that I finished 10th overall with a time of 1:37:57. Overall I enjoyed the race and I plan to enter it again next year and break 1:30.

Walk/Run/Bike Umstead 2010 4 mile run

I had to run this event again not only is it a great fast run but they also have activities ( Crafts, tattoos, live owls..) for kids thus my daughter would have a fun time while I run



Great improvement over last year is that the runners didn't have to wait ~ 5mins in 80 degree temp at the race start for a biker who was suppose to lead the runners.

Ashleigh took this photo of the race start.

As we started off and ran up Reedy Creek Road I managed to take 6th position and held that position until I was passed by a runner at mile 1 and later managed to pass this runner at 1.5M as we ran up one of the inclines leading to the turn around point at mile 2.

I was pushing myself quite intensely as I passed the turn around. I wanted to keep this position and take another if I was able to.

Far as I could tell there was no one close behind me at 3M and I could see a runner ahead of me but was unable to pass him.

Pic of me coming in for the finish and the race winner who seems to have recovered and at ease while I'm still pushing hard for the finish.

I managed to finish 6th overall and from doing so got a cap and two gels. We stayed around for the drawing and to my amazement my ticket number was called and I won a really nice blue bird house.

Umstead Trail Marathon 2010

This is one of my favorite event events that I sign up for. The course is mainly ran on the bridle trials and only ~5 miles of single track trails. We got quite a nice bag of goodies; SmartWool socks, a extremely loud Brooks nightlife technical shirt, hand towel, Chicken Poop( Lip balm) which my daughter likes, and for those who finish a pint size glass cup.



My main objective was to take it easy, start out much slower, finish better than last year, push forward and keep moving and enjoy the run. Last year I finished in 4:46:29( My first marathon) had to stop several times to stretch my quads and I once stopped sat down against a pine tree someone even asked if I was OK and a guy on a bike came over a gave me a bottle of water. I felt something crawling on my neck and discovered it was a tick. Just shows you that it was rather warm during the 09 race.



Me and Chris arrived at the race too early what the hell were we thinking. We got there at 8:00am stood around by the fire for most of the time and at the last 20 min started to warm up for the race.



Race start: I decided I would get near the back of the pack and take it rather easy. At 9:03 the race was on I just took it easy. I didn't carry a water bottle so I briefly stopped at the most of the aid stations past mile 6 to keep hydrated and to replenish electrolytes. My average pace at 13.3 was 7:44 and this would gradually increase as the race progressed.



At around mile 14 Chris passed me and I said great job. As he continued forward I thought that he'd better reserve some energy on the upcoming hills. My plan was to walk the big hills and run hard down them letting gravity do most of the work.



By mile 15 I had consumed two gels and three electrolyte pills. My main concern was to replace Na+, K+,Ca++,Mg++ that would be lost through sweating.



At around 21M I caught up and ran with Chris for about 0.5M asked how he was doing and he said that his quads were locking up. I felt good at this point and decided that I could pick my pace up some .



I was extremely happy to see the 26M marker and at this point I had enough energy that I could at least finish strong and running toward the Finish I could hear Ashleigh and Calla cheer me on.



I finished in 4:14:55 and 32:14 faster than last year and Hey I'm OK with that. Could be much better with no injury and consistent training. And great job Chris for finishing 1 hr faster than last years race.



What an all around great race. Great bunch of runners and well organized race with appropriately placed aid stations that are well stocked and great food at the finish. Congratulations to all who finished this race.



Next event will be 12M Mountains to Sea Trail and Owls Roost Rumble so time to prepare for the push up contest at the end of this race.

Uwharrie Mountain Run 2010 20 Mile

Uwharrie Mountain Run consists of three runs: An 8M, 20M and 40M. I had ran in the 8M run in 2009 and really enjoyed the event and I was determined to run the 20M this year since it would be a good training run for the Umstead Marathon on March 6.


Preparation: On Nov,21 2009 I sprained and strained my left ankle damaging primarily the ATFL and secondarily the CFL ligament so my primary goal was to rehabiliate the ligaments and strenthen the muscles that support and protect my ankle.




I really didnt want to but I did join a gym in December since I was still unable to run on uneven surfaces I would bike,run on the treadmill,ramp up on core excerises ( pull ups,chin ups, dips...)consisting of isometric and plyometric training then climb stairs @ BSOM and climb more stairs.




By January I was now able to run on the treadmill(flat,soft and control surface). Jan. 16th I attempted my first outdoor run of two miles oh yeah baby!! Again on the 23rd another outdoor run of 4 miles hell yeah! Uwharrie look out. And then by the 25th I completed my longest training run a whole 7 miles.


My thoughts were oh shit what did I get myself into 20M in Uwharrie and all my three training runs have been on flat surfaces and my longest run consisted of only seven miles.


Evening before Race Day: I, Ashleigh and Calla arrived in Ashboro around 4:30pm and checked in at Fairfield Inn. I then went to pick up my package, while there I also grabbed a couple of hammer gels and some electrolytes pills.


Night before race preparation:

Check out the weather > rain, rain and rain. This was my major concern was what to wear in the cold and rain. I had a micro fleece vest but if it rains it will absorb rain like a sponge. Fortunately on race day it didn't rain and I decided on the vest, short sleeve and long sleeve technical shirt plus arm warmers and shorts.I'm Good to GO

Race morning preparation:

Shoes I brought with me Brooks Cascadia and my new shoes Adidas Adizero. I knew that the Brooks would perform well in mud or sand but in wet conditions theses shoes are slippery on rock and bridges and would be hazardous to wear them.The Adidas had great grip yet I haven't worn them running outdoors and only wore them when training indoors ( treadmill,stairs,plyometrics...) But for my safety I chose to wear my Adidas. I had a sample of glide that I had left over from Umstead Trail Marathon and decided to make use of this product by rubbing some on the sides of my feet and on my toes to help prevent blisters. I would also wear smart wool socks.


Once dressed I went to eat breakfast at the hotel and decided on oatmeal, banana and a cup of coffee.At 7:00am we leave the hotel and Ashleigh drops me off at the shuttle stop and leaves to go back to the warmth of the hotel. I grabbed a plastic water bottle and placed a few electrolyte pills, lip balm,gloves and a cap in the pockets of my vest. Good to GO!

I arrived 10 minutes before the start and immediately checked in, put my gloves and cap on and headed to the start. No time to warm up or stretch no worries because so my plan anyway was to take it easy.

At the start we were informed that the last 4-5 miles would be ran off the trail and on a gravel road and that for me sounded great since I knew it would be easier on my ankle injury.


Well I started off easy and this time I was going to do the opposite of what I normally do.. run the hills when I can and try not to run hard on the way down since I knew it would be hazardous for my ankle. Once on the hills I ran them slow and focused more of using my calves to help propel me uphill. The downhills were where I had to be careful. Normally I just let gravity pull me down and run them hard yet this time I couldn't risk doing this method. So I had to dig in with my shoes and slow at least 50% and at the stream crossings and water/mud puddles I had to slowly pick my way through careful not to invert my ankle on a hidden root or rock since I still don't have a full range of motion with it.

I arrived at the 8M mark at 1:30 (15 minutes slower than last year) and was feeling quite good and didn't stop to grab anything at the aid station.I did consume one of the electrolyte pills and water that I had brought with me.


While trying to navigate around a puddle I had one of the three Trisports guys from Wilmington to run by carefree in the center and splash me with mud.I would soon pass this guy, one was able to pass me in the end but I knew that I would crush this guy when I'm 100% again.

Finally, I transitioned onto the gravel road and it felt quite good. I didn't have to be as careful and was able to speed up some. It wasn't until the last mile that I had to stop running for about a minute I then started back running and couple of people walking the road towards me said " you only have 300 yards to go...just right up the hill and around the curve" I said "come on now, your kidding right" Well it was true I made it across at 3:34 and hey I good with that.

In the end, I thought this was a great run and well organized with a great group of volunteers.Aid stations were well stocked and located they had them every 3 or 4 miles once past the 8M mark.

Raven Rock Rumble 2009

My Best and Worst Experiences via Trail Running.





I would have to say my best experience was running the Medoc Mountain Trail Marathon. IT wasn't the best not because of the trail or that I finished and placed 2nd in my age group. It was the best because during the second loop after running 2 laps and ~19 miles my daughter Calla who is 3yrs old saw me running during my second loop around and came running up to me and said "GO Daddy GO" then gave me a hug. That was the BEST experience of all.


My worst experience came on Nov. 21 st 2009

at Raven Rock Rumble. Leading up to this

event my training was going well and I was preparing for hills and doing run/stairs quite intensely for muscle endurance and cardio.





Me, Ashleigh and Calla arrived early at Raven Rock and I picked up my packet and my race number 578 and was excited in being able to attend this event for my first time. I felt great and had been training frequently for this event. Prior to the start I warmed up by jogging and stretching and so far so good.





At 9:00am 10 M runners gathered at the start and we were off . I started out strong keeping up with the front pack of runners and entering the trail. Once I transitioned into the single track trail I felt rocks and roots that were hidden underneath the fallen leaves and felt a jolt a couple of times on my left ankle from rocks and roots;yet I still pressed ahead at a good pace still keeping up with the lead pack. At all times I kept my eyes on the trail and suddenly from what felt like a root I twisted and sprained my ankle severely I stopped for 10secs winced and resumed running at a snails pace and suddenly I inverted my ankle again which was already weakened. Somehow I managed to get to the turn around point and go up the stairs and of course my ankled inverted again.
























Above: Me struggling to reach the aid station ( Start/Finish)


Finally, I reached the aid station and saw Ashleigh taking pics and I told her to get me lots Ibuprofen and that I had injured my ankle. A guy in the road saw my ankle from at least 50 feet away and said "oh no! you sprained your ankle I can see it from here" I didn't realize how bad it was until I looked down and OH WOW! it was swollen really bad I limped to the aid station sat down contemplated on finishing and said it would be insane to attempt this and I asked if anyone had ice and no one at the time had any. Finally a friendly Park Ranger prepared a ice pack and helped me and allowed Ashleigh to drive up to the aid station to pick me up so that I wouldn't have to walk any farther.





I really hated not being able to finish this race I had done much harder trails than this Uwharrie, Springmaid Splash and Mount Leconte. And to be passed by so many and not being able to do anything felt horrible.





After the drive back to Greenville I went to an Urgent care clinic and went from being runner number 578 to patient number 761.























I'm no doubt going to run in this event next year . From what I could tell it seems to be a great trail run and love the stairs added to the section of trail I was able to complete. This event was well organized and started on time and surely I hope to be back.

SpringMaid Splash 10K 2009

Date: 8/22/09

Distance: 10K

Time: 53:06

Place: 20th

Pace: 8:33





Well I had trained more intensely for this 10K by adding two 7-8 mile runs during the week plus one long run on Sundays combined with stair work and hill training on week days.

We to arrived at Black Mountain Campground on Thursday and did some hiking around the area on Friday. Friday evening I attended the delicious pasta dinner and picked up my race packet at Spruce Pine First Baptist Church.

On Saturday morning we left the campground at 7:00am and arrived at the parking area at 8:00am. There were shuttles taking runners to the race site into Spring Maid Mountain. I was surprised to see so many runners for this race there were 353 in the 10K and 169 for the 5K.

This was my first time running in this event so I didn't know what to expect. The description of the race on the website stated the following:

"This run is not for the faint-hearted. You will get wet. You will run along flat fields next to the river, and through the river four times. Paths wind through mountain laurel, challenging HILLS, numerous switchbacks, singletrack, soft sand, alongside ponds, over roots and rocky spots".

The 5K and 10K runners all started at the same time and to separate runners the race started in a field before heading into the single track trail.

I got up front at the starting line and just after 8:30 the race started. I ran hard to get a good place in the front as we started onto a sandy/muddy trail that then lead to the first river crossing. The water was at least knee high and I had to bring my knees up high to run across and after the cross is when my HR started to increase. The resistance of water and the increase in weight of my shoes/socks combined with the added hills to come made for an interesting and challenging race.

The single track was quite technical it had rained for the past few days so the trails were muddy with lots of wet rocky and slippery terrain. For me the hills were great..nice quad workout. I did when I had to briskly walk a couple hills( In order conserve energy) leading up to the top.

The second river was at least above knee deep and my whole lower body was wet. I struggled to bring my knees up high and run across. They did have a rope to grasp on to if needed which I refused this time.

There were three runners with me.. I would walk the steepest hills and would be pasted by them; yet even though I walked and they ran I was still only few steps behind them. On the down hills is where I surged and would past them. Again leading to the top this was repeated I would walk and sometimes be passed and again blast the down hills.

Finally to the top and it was all down hill from there and I was able to extend by lead and not be passed again. And again back to the river crossing. I noticed now that there were some 5K runners that I was starting to past and greet so I must be getting close to the finish. At the last river crossing I was starTing to wobble :) now I'll take the rope. Finally to an open field and down hill and then a slight hill and back down to the finish.

Wow what a great race. Mud/Water/Rocks and Hills what more could you want?

I finished 53:06 and 20th overall and placed third in my age group.

BEAUFORT ROAD RACE 10K

Date: 7/18/09

Distance: 10K

Time: 42:02

Place: 11th

Pace: 6:46

I was either going to enter this race or a 10M race in Wilmington called Summer of Love and since Ashleigh's friends were going to stay the weekend at Atlantic Beach I decided on the 10K in Beaufort.

The morning started out very early waking at 4:30am and grabbing something quick to eat consisting of granola,sliced banana, orange juice and a cup of coffee.At 5:00am me Ashleigh and Calla left to be at the race site around ~7:00am.



When we arrived at the race site I went to grab my packet and prepared for the race. It was actually cooler this morning than the previous few days but still hot and humid so I knew I had better drink water and some Gatorade before the run.



At the start both 5K and 10K races were together so I picked a place up front on the far left. This position was ok but I knew I had to move toward the center because there were cars parked on the left. So when the race started I had to go out hard and move toward the center.So I can say that I had the lead for at least 15 secs.



At the first mile I was at a 6:08 pace and knew I needed to slow down some. By the second mile I was passed by couple guys one who was pushing a BOB....very impressive. There were couple of people in the neighborhood out with water hoses to cool down the runners as we passed by which was surely needed. I stopped at two aid stations for water to ingest and to pour on my head to keep cool.



Mile 3 I started to pick up my pace some and finally caught the guy pushing the BOB I looked down and waved at the kid who was smiling and just having a great time. The last mile was on the water front and I tried to push harder as I could hear people cheering on the people finishing ahead of me. In the end,I finished in 11th place and placed 1st in my age group.

My next running adventure will take place in Spruce Pine,NC Springmaid Splash 10K.This is going to be a fun race.

Landfall July 4th 5K

Date: 7/4/09

Distance: 5K

Time: 19:20

Pace: 6:13

Place: 7th overall, 1st age group

Last June I had entered four 5K runs and when I heard about this run in Wilmington,NC I just had to enter since I would be there to see my relatives and celebrate the 4th downtown and watch the fireworks.

This was a really nice fast course well desigined that with only one turnaround. I arrived at the entrance of Landfall at 6:30am and meet Chris. We picked up our packets and I warmed up by jogging 10min then streching afterwards. The race start was at 7:30am and by that time the temp was 82 degree F so I drank water and gatorade in order to make sure I was hydrated.

At the start I again noticed a kid that was running at an unbearable pace and at about the first mile slowed and was passed by me and lead group. At mile 2 I had a couple people to pass me but I just keep a comfortable pace and tried to relax and enjoy.

At the last 0.5 mile of the race I then was able to increase my pace and burst to the finish. I finished 7th overall and 1st in my age group, yet I'm still not satisfied with my position. I hope to eventually be able to run under a 6min/mile pace. so untill then I have to train intensly and wisely both for cardio endurance and muscle endurance.

My next run will be the 30th Annual Historic Beaufort Road Race on Saturday, July 18th, 2009.This will first time running this and I know that it may possiblly be hot and humid for this event.

NC Blueberry Festival 5K

Date: 6/20/09
Distance:5K
Time: 19:45
Pace: 6:22
Place: 13th


I was in disbelief when I saw that my hometown of Burgaw was having a 5K run and that its the 4th annual run.

I arrived at 6:30am at the race site and registered then looked at the race course. I remember reading on the website that the race course had been improved this year due to suggestions of runners who had ran in this race previous year(s). When I saw the course and identified not one, two...but four turnarounds! three were in cul-de-sacs . I found it amusing and also a disadvantage since I knew it would slow all the runners down. This is an improvement?
We'll I guess that the race directors had to have so many loops in order to keep the race in the town city limits :)

The race started on time at 7:30am and it was really great to see such a diverse group of runners here at this event, total for the run/walk was over 300 entrants. It was quite hot and humid even at 7:30am at least >80 degree F and I took it quite easy for the first mile. One kid shoot out fast and was at least 200 yards ahead of the lead pack. If this kid keeps this up wow! suddenly I saw him start to slow and I and the lead pack passed him.
At about 1.5M there was a fire truck that was spraying water for the runners. I avoided the spray since I wasn't quite hot yet, However on the way back I did pass under the spray. The four tight turn arounds were awful because once you'd get going you lost momentum. Last mile of the race I just simply couldn't increase my speed and just keep a comfortable pace going in to finish.

Overall I finished 13th. and placed first in my age group. It was nice to see and meet Anthony Ivey who I saw in the N.Myrtle Beach Sun Fun 5K run. He finished an impressive 3rd place in the Boogie Marathon this year.

I certainly will train more intensely for future 5K runs.

Greenville Jaycees Flat Out 5K 2009

Date: 6/27/09
Distance : 5K

Time:19:25

Pace: 6:15
Place: 6th

I had just started running last year June 08 and I decided to participate in this run in 2008. Actually this was my first running event and I had only been training three weeks before the race needless to say I was totally exhausted at the finish line finishing 38th , 22:45 min, 7:20min/mile. And determined to improve and to be somewhat competitive next year.

After entering several 5K,8K, 10k,4mile,8mile,10mile, two 1/2 marathons,14 mile and one grueling marathon I felt that I was better prepared and thought that it would be interesting to see if I had improved.

I got up late on race day 7:30 and had to be at the race start by 8:00am to pickup my packet.I arrived at 7:45 and had 10min to warm up before the race start. The race started on time and I was in 9th position and saw the lead runners way out ahead and knew there was no need to maintain such a intense pace and since it was quite warm out I started out at about a 6min pace the first mile then slowed down a bit at 1 mile, it was then that I was passed by a couple guys.

At mile 1.5mile I hit a comfortable pace and relaxed. 2.5 I start to see a few guys ahead that passed me previously and then I saw some of the lead pack. I felt quite good so I pushed harder to gain and eventually pass three runners and then let lose on the slight down hill on 5th st. leading to the finish line. I tried to kick harder resulting in rapid and heavy as I neared the finish. In the end, I finished in 6th and placing first in my age group.

Compared to last year results I finished 3.2 min faster this year.

Overall,This was quite a good run and well organized with a nice course with no sharp turn around points. Race started on time and results were up by 12:00 noon on race day!