Georgia Jewel 50 Mile Ultra victory, recap

After a two-year hiatus from ultra running, I've jumped back on the trails. After crushing the field at the local Norris Dam Hard Trail Race 50k three weeks ago in 4 hours, 14 minutes, I cranked it up another notch and entered the inaugural Georgia Jewel 50 miler September 24. I won the race in 8 hours, 2 minutes, which I read was (unofficially) one and a half hours ahead of second place.

The Georgia Jewel ultra course was a difficult out and back course on the Pinhoti Trail (Dalton, GA). The race began at 6 a.m., two hours after the 100 milers began running, so I ran 8 miles in the dark. The terrain for the first 10 miles was really rocky, so the combination of poor footing and darkness forced you to go easy, so as to not get lost, trip or roll your ankle. The weather was great for the first 4 hours of the race, but it got really hot late morning and into the afternoon. By the time I finished at 2 p.m. it was close to 80 degrees. The combination of the rising temperature, 500+ elevation gain on the way back and growing fatigue, made it so that I ran a 42-minute positive second half split (first 25 miles 3:40, and last 25 miles in 4:22). I kept a 9-minute per mile pace through 30 miles, but then started to slow down as a hit the 500 to 600-foot climbs. I carried two 22-ounce hand-held bottles the entire race and my head lamp for 20 miles. As far as food consumption went, I ate a banana and pop tarts for breakfast, and along the course I consumed 10 Gu/Hammer gels, two large cookies, a sweet & salty breakfast bar, a few chips, and a small sandwich. I also consumed a lot of electrolytes along the course (lots of Elete and Heed). Right after the race, I had four McDonald's hamburgers, a Coke and a Corona (yeah, I had wierd cravings).

Below is a description of the 50-mile course (from the Website):

The race will start and finish at the Dalton Convention Center. The 1st mile is on paved road as you slowly climb 1.3 miles to the Fire Service road gate of the Dug Gap Trailhead. You’ll continue climbing on the FS road reaching the top of Dug Mountain by mile 2. You’ll then jump onto the single track trail on your left and proceed along the Dug Mountain ridge line. This ridge line, while offering some great views, will also earn a place in your memory as ‘the rock garden’.

About mile 5 you will come off of the Dug Mountain ridge and cross Hurricane Valley. By mile 6 you will have reached the top of Hurricane Mountain and by mile 7 you will have views from the top of Middle Mountain. You’ll proceed along the Middle Mountain ridge line until coming to an unmanned aid station at mile 10. Here the trail intersects a FS road that you make a right turn on to. You’ll now make your way down into a valley. Before you leave the valley, just after mile 12, you’ll run beside a small creek that provides four rock hopping crossings.

The other side of the valley you’ll climb for about one mile before reaching the top of Mill Creek Mountain. You’ll then travel the wavy Mill Creek ridgeline for about 2.5 miles. You’ll finally have a mile plus downhill with some switchbacks before arriving into the Snake Creek Gap aid station at 17.2 miles.

Refuel, refresh and cross the road at the parking lot entrance to continue onto the trail directly across Road 136.

You’ll spend the next mile climbing Horn Mountain and the following mile running along it’s ridgeline. By mile 20 you’ll begin a gentle downgrade that will meander through a thinly treed forest with dappled sunlight. You’ll enjoy this pretty section of trail all the way down to the Pocket Road aid station at mile 22.9.
Crossing Pocket Road you’ll make your way onto a ridge that will carry you south for a little over a mile. You’ll have many glimpses of John’s Mountain across the valley to your right. At about 24.4 miles the trail will intersect a Fire Service road. Turn right onto the Fire Service road and follow it for about 0.6 mile to your turnaround point. You’ll be able to refill your fluids at the turnaround before setting off for your return to Pocket Road.

Boston recap, 135th overall, 2:34:09

I ran the perfect race for what shape I was in. Just look at my 5k splits through 40k, and you will see that I never hit the wall and consistently kept up the same intensity level. The few outliers (17:32 is mostly downhill, while the 30k and 35k splits include the hill portions of the course. All in all I'm most excited about the strength I held throughout the entire course.

5k 0:17:32
10k 0:35:25 (17:53)
15k 0:53:28 (18:03)
20k 1:11:36 (18:12)
25k 1:29:37 (18:01)
30k 1:48:09 (18:32)
35k 2:06:32 (18:23)
40k 2:24:51 (18:19)

Unfortunately my hamstring locked up in a massive cramp, which unleashed cramps in both calves, so I had to walk for a little over a minute before I calmed them down enough to hobble jog on in. Going into the last mile I was projected to get 2:32:50, so the cramp really put me in the hurt locker. I finished 8 seconds off my PR, which I ran at Boston two years ago.

In the team competition, the Knoxville Track Club men finished 5th overall against some pretty stout competition. Ethan ran 2:34:23 and Elijah ran 2:37:50 to close out the scoring, both of which were PRs.

Boston 2011 is finally here!!!

It is Boston weekend and I'm excited to run it. I didn't get to run Boston last year due to an injury, so I'm even more eager to run the course this year. I feel like training went as well as it could. I didn't get to run in as many races during this training season as I would have liked, but I got in some quality long runs to make up for it.

I'm shooting for a personal record and feel like I have a great shot at running sub 2:34. I plan to run the first 10k faster than I normally have in past Boston's because I got in several downhill specific trainer long runs and feel my quads can withstand the extra abuse and still be able to last 26 miles. I plan on running the first half around 1 hour 16 minutes, and the second half in 1:17.

Lets hope for excellent weather, which it looks like it will be. I will post a recap after the race.

Boston Marathon training update

This marathon training season has had its ups and downs, but it has definitely gone well over the past six weeks. I've been putting in good weekly mileage outputs over the past 13 weeks (60-80 miles), with the exception of a flu week, which set me back about six weeks ago. The flu prevented me from running two key long run weekends, but I've been able to work my way back into shape since then. Two weeks ago I ran my first race of the year, a half marathon in 1:16:44, which was encouraging. If I can run that time back-to-back at Boston, then I will set another marathon personal best! Then last weekend I ran a marathon distance trainer in 2:56, which I feel will pay off down the road.

Over the last seven weeks, I'm going to be focusing on some longer speed workouts, and I will probably run one-to-two more three-hour long runs before I start to taper the last three weeks.

Hope everyone's training seasons are going well!