Monday, October 30, 2006
Speed Hiking
Today's Run: 8.5
Run Time: 2:00:00
Total Miles to Date: 86.7
Thoughts on the Run:
Wow! What an experience.
I was actually too exhausted to write about my run afterwards, so you're hearing about it today.
Because of a persistent cough I have yet to let go of, I decided it would not be best to try running in the early morning cool air at around 38 degrees. Once again I opted to do the run later when it would be warmer. My wife and daughter wanted to hike Kennesaw Mountain, so I decided this would be a great time to get back to some trail running.
We talked about it and looked over some maps. I figured out a 9-mile route (actually, 9.1 miles according to the maps). The good part was that it would take me back to my family at the end. The bad part was that it would end up climbing 1,000 feet over 1 mile near the end to the top of Kennesaw, then another several hundred feet up Little Kennesaw. It would be a challenge.
However, I need more experience on trails so this what we set out to do.
I decided for this run to try out the Gatorade Endurance formula. This contains more sodium and therefore should be better at replenishing electrolytes. I understand more sodium may mean less stomach problems on longer runs as well, although the main ingredient is also high fructose corn syrup and many runners complain that fructose can cause problems. This would be a good comparison before I order some sample Ultra packs from Succeed! to test out on longer runs.
So, I loaded my running pack with two 16 oz bottles filled with Gatorade, a clean shirt, and my cell phone which I would also use to track time. We drove out to the mountain and the adventure began.
I decided I would push hard every 2 - 3 miles, take a short break and load up on fluids, then continue. The first push went well. I was off into the forest and remembered why I loved trail running so much. It was beautiful, cool, and the ground was very forgiving to my feet, unlike the relentless pounding on pavement. The run is more technical, too, so you are always looking around, avoiding roots, etc, instead of just stuck on a boring, monotonous path.
I had a fairly decent pace although large portions of the trail are on uphill. I remembered when I used to run these trails often. It was ironic because I could race through them but never ventured farther than a 5.5 mile loop - now I would be combining two loops, a 5.4 and a 3.7, that I used to run. I knew I could nail the 5.4 in about 56 minutes and that included running straight to the top of the mountain. When I was in my best shape, I'd be able to tackle it in 10:30 seconds (1,000 foot climb) and I knew I was nowhere near that level.
So, as some longer hills appeared, I found myself slowing and even walking a little bit. I reminded myself this was a long run and par for the course so I didn't feel too guilty but was also conscious of my pace.
I quickly came to the "bouncy" bridge and remembered it seemed like an eternity in the past. This time, I hit it almost immediately. I stopped and walked over the creek, then continued on. In the past, it would also seem like a long time from the bridge to the first road where I would loop around; this time it seemed to come quickly. I stopped, drank several ounces of Gatorade, and hit the trail again.
I was making decent time and the plunge back to the beginning of my first loop went well. There were some steep sections I'd stop and hike up but then for the most part I was running it. I finally came back to the beginning after 42 minutes, or between an 11 and 12-minute pace.
The other side was a long, steep incline hiking up to a small rock formation known as Pigeon Hill. I used to be able to run up this as well, but I could only speed hike up it. I reached the top and had a pleasant surprise. My wife and daughter had ventured out on a spur and were looping back and we met at the same time. So, I stopped to catch my breath from the arduous climb, gave them kisses and estimated it would take me about 70 minutes to finish the next 5.4 mile loop. We would meet up just north of where we were.
I hit the trail at a good pace and felt great. The cut-over dumped out onto a fire trail and I began a long, slow ascent that was punctuated by several down hill sections as well. Here, my stomach started cramping severely. I found myself having to stop and walk for a bit, even squat down and just wait for it to stop. I thought it would halt my run, but I found if I let it pass and then hit the trail again, it would stay away longer and longer. I managed to run most of the section to the base of the main mountain, where I would begin my ascent of 1,000 feet over 1 mile to the top.
I began running and instantly my stomach churned and my legs started burning. I tried to go a bit further but stopped from the nausea. So, I made a deal with myself. I would make it to the stop without quitting, without resting. I may have to walk, but no stopping - always moving. So, I began my "speed hike" and power-walked up most of the trail. When the sections would level out or just have a slight incline, I'd run again. On one section, I passed a family with a little boy who was perhaps 4 or 5. He saw my jogged, had a big grin, and began to sprint up the trail next to me. I laughed and increased my stride a bit and then told him, "You win!" He grinned and fell back to his parents as I turned the corner and continued jogging up.
I don't know how long it took me to reach the top because I didn't check my time at the bottom (I am so looking forward to getting a Garmin one of these days) but I finally made it and slumped down to catch my breath. I checked my watch: 3:40, or 1:36 minutes since I began my run. I was just 20 minutes away from my deadline of meeting my family. Could it be done? I was confident it could. I sipped some more fluids and set out.
The back of Kennesaw is very technical with lots of rocks and switch backs. I remembered now why I used to have feet torn to shreds - I haven't been getting blisters on my pavement runs, but my feet just point in one direction. Trail running is twists, turns, hops and jumps, and I could feel the various blisters forming. I knew it was part of the process and kept moving on, and remembered how well I usually handle technical sections (my running mates would always get upset and slow down in these sections).
I made it down, then had some open section through a canopy of trees, then came on the ascent to Little Kennesaw. Again, I was amazed ... in the past, I used to be able to sprint up that hill and now it just left me winded. I was resigned to speed hiking up this section as well. I made it to the stop, had some more fluid and realized my stomach was doing okay and I still had a lot of energy.
Here, I paused to reflect on an interesting fact. In the past I'd just run those trails to burn calories and shed fat. The runs seemed incredibly long and boring and I was always wondering when the end would be near. I was able to run sub-10 minute miles despite the strenuous ascents and descents but the runs seemed to take ages and I feared adding more mileage.
This time, I was still full of energy even after running over an hour and a half. I felt like I could go for an hour more. The run seemed to go quickly - I finished the first loop in the blink of an eye and kept getting surprised at how fast other landmarks I remembered from previous runs showed. So, while I am running slower and have a LOT of hill training to do, I'm obviously enjoying the distance more and psychologically ready to run much longer. It was an interesting insight.
I crested Lower Roswell and knew I was just around the corner from my wife and daughter, and about right on time ... and then I hit it.
When I ran years ago, there was a very technical switch-back on the backside of Little Kennesaw. However, you could traverse a section with rope, rope your way down, head down a very steep incline (or decline as it were) and then reach the bottom.
The entire path had been modified. Apparently, erosion had created problems with certain sections. In an attempt I guess to make it safer, the path was extended and now there are multiple switchbacks. These switchbacks are incredible technical, many nothing more than just boulders and rocks strewn about the path.
So, what I was expecting to take just a few minutes ended up being the slowest part of my run - I estimate I spent a full 15 minutes just going half a mile down the back of the mountain. I also suspect this added a good half mile to the length of the path, but without GPS cannot confirm so I'll stick with my 8.5 for now.
I finally reached the bottom and was about 10 minutes late for the rendevous when I turned a corner and there was my wife and daughter. We were probably 0.5 miles from the finish but I was happy to climb rocks with my daughter, play with the dog, and walk with them back. I still think I may have gone a full 9 miles but as I mentioned, I'll call it 8.5 until I know better. The entire run took me 2 hours, but considering the technicalities, being the first time on trails in a few years and also the elevation shifts and my inexperience with hills, I was satisfied. I learned I need to start doing this every week to build my stamina and trail running ability (hey, got to break in my trail shoues) but also to tackle the hills and build my ability on those as well.
The Gatorade worked well in that it kept me feeling hydrated and energetic throughout the run. I don't know if my stomach pains were from that or in general - I usually get them on long runs - so the jury is out. We'll see how a 10-miler on trails with the Ultra or another mix does.
I also played with a new arrangement. The pack I have is designed to have the pouch and bottles on the back. Because I'm running, that creates quite a bit of bounce. After hearing the suggestions on a forum, I tried pushing it to one side (I favored my left). I hadn't tried it because I thought it would be too awkward, but it worked out quite well. It was also nice to have the clean shirt to throw on and that acted to cushion some of the bouncing.
The only problem I had with the Gatorade was sweetness. At the end of the run, I was overwhelmed by how sweet it tasted and couldn't wait to have plain water. So, we'll see how the other mixes taste and I may experiment with having one bottle of water, one of energy drink, or diluting them more in the future.
All in all, it was a great run. I came home and showered, went to sleep, and had a busy day today. The best part was that after long trail runs I am usually spent - I can barely walk and feel stiff. Today, however, I feel great and definitely am ready to hit a 5-miler tomorrow afternoon before taking my daughter out for the evening festivities.
Until next time,
Jeremy Likness
Run Time: 2:00:00
Total Miles to Date: 86.7
Thoughts on the Run:
Wow! What an experience.
I was actually too exhausted to write about my run afterwards, so you're hearing about it today.
Because of a persistent cough I have yet to let go of, I decided it would not be best to try running in the early morning cool air at around 38 degrees. Once again I opted to do the run later when it would be warmer. My wife and daughter wanted to hike Kennesaw Mountain, so I decided this would be a great time to get back to some trail running.
We talked about it and looked over some maps. I figured out a 9-mile route (actually, 9.1 miles according to the maps). The good part was that it would take me back to my family at the end. The bad part was that it would end up climbing 1,000 feet over 1 mile near the end to the top of Kennesaw, then another several hundred feet up Little Kennesaw. It would be a challenge.
However, I need more experience on trails so this what we set out to do.
I decided for this run to try out the Gatorade Endurance formula. This contains more sodium and therefore should be better at replenishing electrolytes. I understand more sodium may mean less stomach problems on longer runs as well, although the main ingredient is also high fructose corn syrup and many runners complain that fructose can cause problems. This would be a good comparison before I order some sample Ultra packs from Succeed! to test out on longer runs.
So, I loaded my running pack with two 16 oz bottles filled with Gatorade, a clean shirt, and my cell phone which I would also use to track time. We drove out to the mountain and the adventure began.
I decided I would push hard every 2 - 3 miles, take a short break and load up on fluids, then continue. The first push went well. I was off into the forest and remembered why I loved trail running so much. It was beautiful, cool, and the ground was very forgiving to my feet, unlike the relentless pounding on pavement. The run is more technical, too, so you are always looking around, avoiding roots, etc, instead of just stuck on a boring, monotonous path.
I had a fairly decent pace although large portions of the trail are on uphill. I remembered when I used to run these trails often. It was ironic because I could race through them but never ventured farther than a 5.5 mile loop - now I would be combining two loops, a 5.4 and a 3.7, that I used to run. I knew I could nail the 5.4 in about 56 minutes and that included running straight to the top of the mountain. When I was in my best shape, I'd be able to tackle it in 10:30 seconds (1,000 foot climb) and I knew I was nowhere near that level.
So, as some longer hills appeared, I found myself slowing and even walking a little bit. I reminded myself this was a long run and par for the course so I didn't feel too guilty but was also conscious of my pace.
I quickly came to the "bouncy" bridge and remembered it seemed like an eternity in the past. This time, I hit it almost immediately. I stopped and walked over the creek, then continued on. In the past, it would also seem like a long time from the bridge to the first road where I would loop around; this time it seemed to come quickly. I stopped, drank several ounces of Gatorade, and hit the trail again.
I was making decent time and the plunge back to the beginning of my first loop went well. There were some steep sections I'd stop and hike up but then for the most part I was running it. I finally came back to the beginning after 42 minutes, or between an 11 and 12-minute pace.
The other side was a long, steep incline hiking up to a small rock formation known as Pigeon Hill. I used to be able to run up this as well, but I could only speed hike up it. I reached the top and had a pleasant surprise. My wife and daughter had ventured out on a spur and were looping back and we met at the same time. So, I stopped to catch my breath from the arduous climb, gave them kisses and estimated it would take me about 70 minutes to finish the next 5.4 mile loop. We would meet up just north of where we were.
I hit the trail at a good pace and felt great. The cut-over dumped out onto a fire trail and I began a long, slow ascent that was punctuated by several down hill sections as well. Here, my stomach started cramping severely. I found myself having to stop and walk for a bit, even squat down and just wait for it to stop. I thought it would halt my run, but I found if I let it pass and then hit the trail again, it would stay away longer and longer. I managed to run most of the section to the base of the main mountain, where I would begin my ascent of 1,000 feet over 1 mile to the top.
I began running and instantly my stomach churned and my legs started burning. I tried to go a bit further but stopped from the nausea. So, I made a deal with myself. I would make it to the stop without quitting, without resting. I may have to walk, but no stopping - always moving. So, I began my "speed hike" and power-walked up most of the trail. When the sections would level out or just have a slight incline, I'd run again. On one section, I passed a family with a little boy who was perhaps 4 or 5. He saw my jogged, had a big grin, and began to sprint up the trail next to me. I laughed and increased my stride a bit and then told him, "You win!" He grinned and fell back to his parents as I turned the corner and continued jogging up.
I don't know how long it took me to reach the top because I didn't check my time at the bottom (I am so looking forward to getting a Garmin one of these days) but I finally made it and slumped down to catch my breath. I checked my watch: 3:40, or 1:36 minutes since I began my run. I was just 20 minutes away from my deadline of meeting my family. Could it be done? I was confident it could. I sipped some more fluids and set out.
The back of Kennesaw is very technical with lots of rocks and switch backs. I remembered now why I used to have feet torn to shreds - I haven't been getting blisters on my pavement runs, but my feet just point in one direction. Trail running is twists, turns, hops and jumps, and I could feel the various blisters forming. I knew it was part of the process and kept moving on, and remembered how well I usually handle technical sections (my running mates would always get upset and slow down in these sections).
I made it down, then had some open section through a canopy of trees, then came on the ascent to Little Kennesaw. Again, I was amazed ... in the past, I used to be able to sprint up that hill and now it just left me winded. I was resigned to speed hiking up this section as well. I made it to the stop, had some more fluid and realized my stomach was doing okay and I still had a lot of energy.
Here, I paused to reflect on an interesting fact. In the past I'd just run those trails to burn calories and shed fat. The runs seemed incredibly long and boring and I was always wondering when the end would be near. I was able to run sub-10 minute miles despite the strenuous ascents and descents but the runs seemed to take ages and I feared adding more mileage.
This time, I was still full of energy even after running over an hour and a half. I felt like I could go for an hour more. The run seemed to go quickly - I finished the first loop in the blink of an eye and kept getting surprised at how fast other landmarks I remembered from previous runs showed. So, while I am running slower and have a LOT of hill training to do, I'm obviously enjoying the distance more and psychologically ready to run much longer. It was an interesting insight.
I crested Lower Roswell and knew I was just around the corner from my wife and daughter, and about right on time ... and then I hit it.
When I ran years ago, there was a very technical switch-back on the backside of Little Kennesaw. However, you could traverse a section with rope, rope your way down, head down a very steep incline (or decline as it were) and then reach the bottom.
The entire path had been modified. Apparently, erosion had created problems with certain sections. In an attempt I guess to make it safer, the path was extended and now there are multiple switchbacks. These switchbacks are incredible technical, many nothing more than just boulders and rocks strewn about the path.
So, what I was expecting to take just a few minutes ended up being the slowest part of my run - I estimate I spent a full 15 minutes just going half a mile down the back of the mountain. I also suspect this added a good half mile to the length of the path, but without GPS cannot confirm so I'll stick with my 8.5 for now.
I finally reached the bottom and was about 10 minutes late for the rendevous when I turned a corner and there was my wife and daughter. We were probably 0.5 miles from the finish but I was happy to climb rocks with my daughter, play with the dog, and walk with them back. I still think I may have gone a full 9 miles but as I mentioned, I'll call it 8.5 until I know better. The entire run took me 2 hours, but considering the technicalities, being the first time on trails in a few years and also the elevation shifts and my inexperience with hills, I was satisfied. I learned I need to start doing this every week to build my stamina and trail running ability (hey, got to break in my trail shoues) but also to tackle the hills and build my ability on those as well.
The Gatorade worked well in that it kept me feeling hydrated and energetic throughout the run. I don't know if my stomach pains were from that or in general - I usually get them on long runs - so the jury is out. We'll see how a 10-miler on trails with the Ultra or another mix does.
I also played with a new arrangement. The pack I have is designed to have the pouch and bottles on the back. Because I'm running, that creates quite a bit of bounce. After hearing the suggestions on a forum, I tried pushing it to one side (I favored my left). I hadn't tried it because I thought it would be too awkward, but it worked out quite well. It was also nice to have the clean shirt to throw on and that acted to cushion some of the bouncing.
The only problem I had with the Gatorade was sweetness. At the end of the run, I was overwhelmed by how sweet it tasted and couldn't wait to have plain water. So, we'll see how the other mixes taste and I may experiment with having one bottle of water, one of energy drink, or diluting them more in the future.
All in all, it was a great run. I came home and showered, went to sleep, and had a busy day today. The best part was that after long trail runs I am usually spent - I can barely walk and feel stiff. Today, however, I feel great and definitely am ready to hit a 5-miler tomorrow afternoon before taking my daughter out for the evening festivities.
Until next time,
Jeremy Likness
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