Review of 2009 Trail Races

Hard to believe that the 2009 trail racing season is over - at least, it is for me! This was my first year of doing ultras, and I pretty much hit the deck running! It also turned out to be a year of pulling some volunteer time and doing more travelling to races, so I got to see some new trails :)

Got to see the Zumbro River Bottoms for the first time in mid April - swept the course as a volunteer. Since the kid's race was a 100K that started at midnight, I simply wasn't qualified to toe the line. First year for the official 100K and 100 Mile event - I think this one will be another Minnesota classic!

First race of the year for me was the Chippewa 50K in late April, my first ultra run ever! The first race of the year is always fun, if for no other reason than I get to see many of my running buddies after a long winter :) I'd never run any part of the Ice Age Trail before, and this is a gorgeous trail even when there aren't any leaves on the trees. Goal was to finish, avoid attracting buzzards, and have fun. Goal accomplished!

The next weekend was a fun little 10K that I'd run last year: Runnin' in the Ruff near Milaca. Always fun. Always get to see bald eagles since there is a nest right on the course. Always muddy. Tight and twisty single track. Good stuff!

The weekend after that was my second ultra ever, just 2 weeks after my first: the Ice Age 50K. This race is held near the eastern end of the Ice Age Trail, not too far from Milwaukee. Just missed breaking 7 hours by a little over a minute - dang! Easier than Chippewa, this race was only partly on the Ice Age Trail and then had us doing 2 loops of a wide, roller coaster nordic ski trail. If I ever go back, it will most likely be to take a crack at the 50 mile rather than a repeat of the 50K.

After a few weeks of rest, it was time for the Chester Woods 10 Mile near Rochester. This was also a race that I had done last year, and it's another fun event. I mean - dill pickles at the finish! Burma shave mile markers! And a Big Dam Hill near the end! There is a strong chance that I will miss this one next year since it is the same weekend as the Kettle Moraine races. We shall see.

The Afton 25K was on the Fourth of July this year, and the humidity took a toll on me even though the temps were actually quite nice. This is a sentimental race for me since it's where my trail running started just a few years ago - and another social event that brings out the less frequent runners as well as the regulars.

Grand Island Marathon was another road trip - almost like going back home. I lived in the U.P. for 4 years during college and drove right past Grand Island more times than I can remember, so it was nice to actually spend some time there. Beautiful course! Rather unique event that includes getting picked up at your hotel by buses and then a boat ferry ride to and from the island. Oh! And running right on the sand beach - not once but twice! Who knew Lake Superior had 12 mile long white sand beaches?

Days of Old Track and Trail 10K was another race in the MN Trail Run Series that I included mainly to try to get 6 shorter runs in, and it was a nice sharpening run before my first crack at 50 miles a week later. Half of it is run on a nice single track trail, but the other half is gravel road and running along the shoulder of a highway - probably won't do that one again.

Next up was my "big" vacation trip and my first crack at 50 miles, the Lean Horse Half Hundred. Unfortunately, this was the race where I learned a valuable lesson about the difference between oil based and water based sunscreen. I also got my sooner-or-later DNF out of the way. Had a nice trip anyway :) And my legs were fresh as a daisy after imploding at 24 miles, so I was able to climb to the top of Harney Peak and do other Black Hills and Badlands hikes.

Did some volunteer time at the Superior Trail Races, then did another old familiar favorite, the In Yan Teopa 10 Mile near Frontenac. Such a pretty park, and I always forget to bring my camera.

I was finally able to get the monkey off my back by completing my first 50 miler at Surf the Murph on Halloween!! My greatest running accomplishment to date, by far! And I had a blast doing it! What an awesome park only a few minutes from home :)

Capped off the official racing season with the Upper Midwest Trail Runners awards banquet this past Saturday. Wish I'd had more time to get around to socialize with all of my running friends - hopefully I'll still get to see them out on the trails before the 2010 season rolls around. There were awards for each age group for the MN Trail Run Series as well as the Fab Five Fifties Ultra Series, and Darryl was the first ever "Gnarly Bandit"! Awesome stuff! Wayne and Helen in particular both received much deserved awards - I'll let them tell their stories ;)

I'm still ponderin' what's next for me: possibly the Fat Ass 50 near Hell, MI which is tentatively the day after Christmas and I may be in the area. If you're new to trail/ultra running and are wondering what the heck a fat ass run is - here is a brief history. Not sure if this one is the same course as Dances With Dirt, but it sounds like a blast!

Thanks to everyone who shared the trail with me this past year - let's do it again soon!

Days of Old Track & Trail 10K

Today was the 2009 version of the Days of Old Track and Trail 10K in Maple Lake.... aka "last dance before Lean Horse."

Woke up about 2:30 am with a horrendous cramp in my left calf. Never really did get back to sleep - until about 15 minutes before the alarm went off. Hauled myself out of bed and halfheartedly decided to go ahead and run the race so that I'd get another run in towards the 2009 MN Trail Run Series. My calf was still a little sore from the middle-of-the-night cramp and I was feeling a little cranky. More stress related than anything I think, since I've really been feeling like I've bitten off too much too soon by signing up for a 50 miler next week on my ridiculously low mileage.

Got out to Maple Lake, picked up my shirt and race number, and decided that I'd try running with a hand held containing Succeed Amino sports drink to test out for next weeks ultra. After 4 swigs of the most vile tasting sports drink ever created, I dumped it out in the grass and went sans fluids. Even with the high humidity, it was the right choice.

Same course as last year... a 1.5 mile run on asphalt/gravel roads to the park, then a 3 mile loop on a nice, relatively flat trail through the woods that had just about every root and rock spray painted to alert the runners that there was (gasp!) an obstacle on the trail. Return trip on the 1.5 miles of asphalt/gravel roads back to the school. Beautiful morning to be out running, even with the high humidity :) Finished a minute slower than last year, but didn't really care. It was fun to catch up with Brook, John, and Marise afterward, but I think the best part of the day was watching the kids take on the 800 meter track run with the promise of ice cream cones for their reward. There are some "up and comers".... wonder how many of them will become trail runners a few years (or more) from now?

Thanks to RD Ben and all of the volunteers who did the work so that the rest of us could have some fun on the trail! Hopefully they raised a lot of money for the Maple Lake high school cross country teams :)

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As I mentioned, I've been experimenting with lots of different sports drinks lately in preparation for Lean Horse. Some work, some don't - at least for me. I've got extras of the following up for grabs - if anyone wants them just let me know and I'll bring them to my next race/training run:

Succeed Amino - 4 single serving packets
Succeed Clip 2 - 4 single serving packets
Nuun - partial tube of Lemon Lime

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The current weather forecast for Lean Horse is sunny with high temps in the 90's.

This one's gonna hurt.

Afton 25K 2009

Afton is where I ran my first trail race 2 years ago and has become one of my favorite training sites in addition to being one of my favorite races. This year it landed on the Fourth of July, which turned out to be a warm but very humid and overcast day.

Got to the park early enough to score a good parking spot and have time to visit with several runners before the race: Jim, Dan V, Marise, Keith, Wayne, (I'm sure I'm missing a few). Before long it was time to toe the line and begin our single 25K loop of the park. The first 0.85 miles are mostly downhill on a gravelly horse trail before taking a left turn up the first of several steep climbs (total elevation for the 25K loop is a little over 5000 vertical feet). This first climb leads to the open prairie of the Africa Loop, which is a relatively flat, grassy trail. I seemed to be breathing a lot harder than normal for the pace I was running, and I was already feeling overheated even though the temp was only about 70 degrees (humidity was 90%).

A short distance later the trail leads downhill to the first of 5 aid stations, which is about the 2.5 mile mark and the beginning of the Back 40. I blew through AS1 without stopping and began the mile and a half loop through the woods which leads back to the same aid station (AS2) to top off my hand held with Heed. A short mix of woods and open meadows, a few ups and downs, then another climb back up to the Africa Loop. Thankfully the sky remained overcast or this section would have been a scorcher! After more relatively flat running on the grassy Africa Loop (the blackberries are starting to show on the bushes but are still very green), the course turns into the woods for a fun, runnable downhill that leads to AS 3 at the 6.1 mile mark. Londell was there taking pictures and told me that the first place woman had just run through the aid station shortly before I got there - except that she was on the other side of the table (AS 4). Hehehe.

Refilled with Heed, popped some electrolytes, grabbed a few pretzels and some ice, and headed up towards Nigel's Hill. While this is a noteworthy climb, it is basically a gravel road and is very runnable. Usually. Not today. I did some slow jogging at the beginning of the climb, but was really feeling hot with a queasy stomach and needed to slow down to a walk. I told myself that since this was my strategy for Lean Horse (walking all of the uphills), just think of this "race" as a good training run for the Half Hundred rather than trying to better my Afton time. Just keep up a brisk walk; keep moving forward.

Finally got to the top for another short stretch of flat, exposed running and then the somewhat tricky descent of Nigel's Hill. A short easy run along the river and then the long, tough climb up to the Campground. This is probably the longest and toughest climb at Afton and this little loop is one of my favorite hill workouts! Had a Clif Shot on the way up and was actually passing several people even though I was just walking. The Clif Shot seemed to help a little and I was able to run the rest of the way to AS 4, although the downhill is a little tricky. Stopped for another refill, more pretzels and electrolytes, and probably the best tasting fresh strawberries I've ever had. That really hit the spot! Also managed to grab about 5 ice cubes and was able to get them to stay in my hat. This seemed to help immensely, and I started passing people the entire way along the long, flat rail trail that runs parallel to the river.

The end of the river trail brings runners to the Meat Grinder at about the 11 mile mark, another nasty uphill that is technically tougher than the Campground Hill but not as long a climb. A few more ups and downs through some woods and open prairies, then finally in to the last aid station where Tom, Nancy, Eve, and others were taking care of us. More strawberries and a final refill of Heed, then off to the very fun snow shoe loop. While this part of the course is probably my favorite trail at Afton, I don't run it very often because I usually emerge covered with ticks even when I use DEET. Unlike the other trails which are typically 3-6 feet wide, the snow shoe loop is single track through woods and open meadows with tall grass. Tight, twisty turns, some technical running with rocks and roots, some short steep ups and downs that were a little slippery - this is just flat out fun to run! Too bad that I'm usually cramping when I get to this point.

Eventually the trail led back out to a wide grassy path and one more hill that I had to walk before running in to where John P, Wynn, Larry, and others were working the finish line. My time wasn't very good, but I didn't expect it to be given the trouble I was having with the humidity. Met up with Wayne and Marise who both had good runs, and soon others were stopping by to chat too. Had a great post race feed of barbequed burgers, watermelon, and chocolate chip cookies, and I ended up spending several hours hanging out and socializing afterwards. There were so many people at this race! Was able to see Steve, Carl, Zach, Dan M, Les, Bryan, and several others finish the 50K. Finally got to meet Mike, Bill, and Lynn (who will also be running Lean Horse), had time to chat with Molly about her adventure racing, Maria about Bighorn and numerous other runs/races, and Helen who won the women's 50K (again).

Thanks to RD John, Alicia, Afton State Park, and the army of volunteers who continue to do an awesome job every year putting on a premier event! Great trail, great volunteers, great aid stations, great post race barbeque, and great friends - I can't think of a better way to spend the Fourth of July :)

Hope to share the trail with all of you again soon!

Chester Woods 2009 Race Report

Got out for another trail race after a few weeks off after Ice Age, this time a 10 miler down at Chester Woods just east of Rochester.

Last year when I ran here, I was struggling with some tendonitis in my left foot and had my slowest 10 mile time ever. This year I've been having a little trouble with minor plantar fasciitis in my right foot, but really wanted to beat last years time even though my training has been almost nonexistent lately. Alrighty then!

The weather was shaping up to be pretty miserable: upper 40's, steady rain, and wind. Once again, right on the edge of "what should I wear" decisions. Got to the park with enough time to get checked in and find the start, but didn't really have time to socialize. I was cold enough that I decided to keep the light water/wind proof jacket on over my long sleeved light weight tech shirt and shorts.

The race started with a very short road section before turning on to a grassy trail. My foot was feeling a little stiff at first, but warmed up quickly and never bothered me the rest of the race. Everything felt just right for about half a mile, then I was getting too warm and decided to shed the jacket. Some day, I will learn how to dress properly!

I soon came upon the first of the Burma Shave mile markers and I noticed that my pace for the first mile was about what I would run tempo intervals on roads - a little faster than I planned to go at this point, but it felt good so I went with it. The early part of the race is run on fairly flat grass, some asphalt through the campground (not too many campers out cheering this year), some wood chips, and a short dirt road section before hitting the nice dirt trails in the woods. At about the 4 mile mark, the 10 mile and 5K courses split at an intersection that overlooks a beautiful valley (one of the trademark photos of Chester Woods park, I'm sure). By now I had slowed a little and was settling in to a more comfortable pace that I could sustain for 10 miles.

Running in the light rain was actually kind of nice, and the wind was hardly noticeable in the woods. There were a few rolling hills, and I was walking most of the uphills when Judy caught up to me. We had a nice chat about Ice Age and a few of the local road marathons while we ran together for a bit, then she went on ahead. After crossing a creek and coming in to the 6 mile aid station, I refilled my water bottle and then was off to an out and back loop. Got to see Dan and John, both of whom were looking strong!

After coming back and passing through the aid station once again, the trail passes through some deep sand with a short, steep, tricky-if-you're-not-paying-attention downhill. Back into the woods, another creek crossing (boy is the water ever low), about a mile to go. I had forgotten all about the Big Dam Hill, but here it was :) The views from the top were better than last year - you can see much farther during a steady rain compared to a downpour! Perhaps some day I'll get to see it with blue sky and sunshine.

Chester Woods 10 Mile Elevation Chart

Just a few small roller coaster hills through some woods and open meadows, then in to the finish. While my time wasn't stellar, it was still almost 10 minutes faster than last year. Got to chat with RD Jim for a few minutes, but then started getting cold now that I was soaking wet and no longer moving. Had a post race dill pickle, changed into some dry clothes, and was still cold so I ended up driving home with the heat turned on the whole way.

Thanks to Jim and all of the folks who volunteered so that the rest of us could play in the rain! It's much tougher to volunteer in lousy weather than to run in it, and I think I can speak for all runners that we really appreciate your support. The Rochester Track Club puts on lots of great events, and this is one that I highly recommend!

Time to get some hills in and get ready for Afton!

2009 Minnesota Trail Run Series

OK, Gang - it's official! Here's the list of races that are part of the 2009 MN Trail Run Series:

4/18 - Trail Mix 25K (50K, 7.5 mile) at Hyland Lake in Bloomington
5/2 - Runnin' in the Ruff 10K (2 mile) in Milaca. This is the 2009 MNTRS Championship Race!
5/16 - Superior Trail 25K (50K) in Lutsen
6/6 - Chester Woods 10 mile (5K) in Rochester
6/13 - Sour Grapes Half Marathon (10K) in Brainerd
7/4 - You have a choice between 2 races:
Tofte Trek 10K in Tofte OR
Afton 25K (50K) in Afton
8/1 - Fisherman's Picnic 5 mile in Grand Marais
8/15 - Days of Old Track & Trail 10K in Maple Lake
9/19 - Walker North Country Marathon (half, 10K) in Walker
9/26 - In Yan Teopa 10 mile in Frontenac
10/17 - Big Woods Half Marathon (10K, 5K) in Nerstrand
10/24 - Great Pumpkin Chase 5K (10K) in Lake Elmo

Distances in parentheses are alternate distances that still count for 25 points towards the series. If you want the most points (up to 100 per race), you need to run the advertised distance ;)

For those who want to shoot the moon, I think that this year is actually easier than last year. Last year, everyone HAD to run a marathon (Moose Mountain), this year the longest you need to go is 25K (Superior). And if you really want to run the fall Superior races (which aren't part of the series this year), you still can since doing the 10K at Walker the following week still counts towards the series.

Lace 'em up!

So Many Races, So Little Time

I met with Kate and Lisa at Hyland today to discuss which races to include in the 2009 MN Trail Run Series. Boy, there sure were a lot to choose from! We finally came up with a tentative schedule, but I'm not going to post it yet since there are still some details to be worked out with various race directors. The schedule we came up with includes 8 races from last year as well as 4 "new" ones - and some of the repeats from last year probably aren't the ones that you think ;) The one race that is for sure is Runnin' in the Ruff 10K in Milaca on May 2 since it will be the championship race for the series this year. Hopefully Kate will have the final schedule posted on the UMTR website by the end of the month. And if you end up not liking the schedule, well....Kate has been asking for volunteers to help choose the races for the last couple of years - you had your chance :)

Our discussion revealed LOTS of MN trail races this year! Here are just a few that you can consider when planning your own schedules:

April 18 - Trail Mix 25K or 50K at Hyland Lake Park in Bloomington
April 19 - MDRA Mudball 4 mile at Wirth Park (Mpls)
May 2 - Runnin' in the Ruff 10K in Milaca
May 16 - Superior 25K or 50K in Lutsen
June 6 - Chester Woods 10 mile in Rochester
June 13 - Sour Grapes Half Marathon in Brainerd
June 20 - JJM Victory Run 5K in Spicer
July 4 - Afton 25K and 50K
July 4 - Tofte Trek 10K
July 11 - Lakewood Hills 5K in White Bear Lake
July 11 - Half Voyageur in Duluth
July 25 - Bay to Bay Road & Trail 10K in Silver Bay
July 25 - Voyageur 50 mile in Duluth
July ? - SMU Trail Scamper 5K or 4 mile?
August 1 - Fisherman's Picnic 5 mile in Grand Marais
August 1 - Granite City 5K - St. Cloud
August 15 - Days of Old Track & Trail 10K in Maple Lake
August 19 - Tartan Terrible 4 mile in Lake Elmo
Sept 11-12 - Sawtooth 100 mile
Sept 12 - Moose Mountain Marathon or Superior 50 mile in Lutsen
Sept 19 - Walker North Country Marathon in Walker
Sept 19 - Trees and Trails 5K in Mahtomedi
Sept 20 - Harmon Farms 10 mile in Inver Grove Heights
Sept 26 - In Yan Teopa 10 mile in Frontenac
Oct 17 - Big Woods Half Marathon in Nerstrand
Oct 17 - Wild Duluth 50K or 100K
Oct 25? - Great Pumpkin Chase 5K in Lake Elmo
Oct 25 - Spring Into Shape 5K in Duluth
Oct/Nov? - Surf the Murph 25K in Murphy Hanrehan (Savage)
Nov 7 - Arctic Commando 5K in Battle Creek Park (St. Paul)

There's going to be a trail running festival in Duluth from Sept 25-27 that sounds like a lot of fun too:
Friday Sept 25 - 1 mile (or there abouts) hill climb up Spirit Mountain starting at 5 pm.
Sat Sept 26 - half marathon (10-13 mile range - distance still to be determined) on the Superior Hiking Trail starting at 8 am.
Sun Sept 27 - 5K beach run at Park Point starting at 9:30 am.

So which ones am I running? I'll have to save that for a separate post.