I Love Bay's Mountain!

. . . and Bay's Mountain didn't disappoint!

I was joined by four suckers . . . 'er running friends from Rocky Mount! Jon Shingleton, Amber Poole, Eric Pate, and Ron Fleming made the 5 1/2 hour drive for 15 miles of pain! No one said these folks were smart! But what a great group of folks!






The Bay's Mountain 15 mile Trail Run is not a big race . . . probably 50-60 runners. The race starts with a gentle uphill for about a mile! That's about 3/4 further then the longest uphill in Rocky Mount. And way steeper. And the real hills were coming!

The first excitement came just after the aid station at the fire tower at mile 5.


Saw the guy 25 yards in front of me suddenly start jumping around, cussing and flailing his arms everywhere! He would run, stop and swat, cuss some more and run again! Luckily I figured out someone had upset a hive of yellow jackets and they were definitely pissed off! (I kind of feel bad I was laughing at him so hard . . . but he didn't know!! No harm, no foul!)

I stopped and waited until I could see where the hornets swarming . . . then started running as fast as I could through them! Only got stung once!

Things returned to normal until we headed down the single track on far side of the mountain towards Laurel Run. One miss-step and I turned my ankle going down with a hard thud! This one hurt. Really hurt! I honestly thought I had broken my ankle. I just sat there for maybe 5 minutes in pain. I always carry a couple of serious pain pills, so I decided this was the perfect time to take them! I got up and started limping on down the mountain. Every step hurt. But there is no choice . . . you have to walk out! No "sag wagon" here!

After 5-10 minutes of walking, I tried running. Oddly running hurt no more then walking! So I "ran" on.

The next bit of fun started in another 10 minutes when the pain pills started kicking it! Within another 10 minutes I was "drunk" . . . and running! Weird vision . . weird sloshy feeling in my head . . . sort of "floating" down the trail. My ankle still hurt, but I just didn't care very much! Luckily there were no juke boxes or I would have started singing!

Then the trail turns back uphill . . . really uphill! Straight uphill! (Did I mention this was a steep uphill section!)

Honestly, in another couple of miles the pain became manageable . . . I was just "a drunk out for a run!" If I were driving, I would have had a DUI for sure! Weaving back and forth on the trail! Had two "wrecks", going down with all the grace you would imagine. But drunks never get hurt in a wreck!


Down the mountain to Back Hollow and then back up the hollow, past the 10 mile point and climbing on up to Feagen's Gap and the second aid station. Unfortunately they didn't have any beer (that's what us "trail drunks" like at the 10 mile point!).

But heading down from there, I started running out of gas. By the time we left the gravel road and returned to trails, I was spent . . . walking anything that even remotely looked uphill and "running" the flats and downs. With about 2 miles to go, Amber passed me, looking strong! Yes . . . she is more then a little competitive!

When I finally got to the damn dam, I saw Ron, Eric and Jon!

They looked totally rested (and they probably were . . . Ron had been finished for an hour!).

Eric ran with me the last little bit and told me about his yellow jacket experience at that same place! Seems some blond in a orange shirt pretty much save him, helping him get the swarm off his head and legs! My I'm guessing Eric got stung 40+ times! Damn that must of hurt! Ron, Amber and Jon escaped un-stung!

Amber and Ron earned age group awards for their efforts! And we all had a blast! That's what matters most! I'll be back! And I'm betting they will be too!

Special thanks to Sherie Spencer for opening her home to us all! Everyone felt totally at home!

More pictures
http://www.flickr.com/photos/triple_f/sets/72157622412522950/

Bay's Mountain 15 miler

I am so excited about this run!

15 miles on my favorite mountain at my hometown! This is my very favorite run, ever. Just have always done this by myself whenever I get to town. But this is a trail race so lot's more people will be doing it too. . . well, it's a race for everyone else, but for me it is a run to savor! A run to enjoy every single step!

I grew up hiking and hunting on this mountain. And since 1974, I've spent hours running here. There is no place better!

First, you have to picture the layout . . . two sharp ridges converge at a single point. Between the two ridges there is a hanging valley with a beautiful lake between. During this run you start from the hanging valley by the lake, run up the mountain to the ridge crest . . . about a 800 elevation gain.

Then, run down one ridge to the convergence, then run back the other ridge. Eventually we drop off the ridge top and circle the lake back to the start ares, then back around the lake on a different trail, and return to the start area. Luckily, the course misses one of the toughest climbs . . . I'm not too sad about that!

This one will be fun! And I'm glad Ron Fleming will get to do this too! Finally someone else to experience this fantastic run!

Late Addition:
Good News! Looks like Amber Poole and Jon Shingleton will also be joining Ron and me at the run!! Can't wait!

"Show up and run" Marathoners

A new friend of mine recently wrote a new blog about running marathons.

First, you need to understand that she is a very accomplished runner. She has won marathons! Okay . . . so have I. But her's was a "real" marathons with more than one person running! But recently she wrote in her blog about her lack of recent competitiveness. Seems she realizes she is not running to her capability and has recently decided to re-dedicate herself to training.

Who can blame her? I mean, she is a really good runner with lot's of talent! But she did make one comment that has made me stop and think. Now, she was only talking about herself. She definitely wasn't passing any judgments on anyone else! But she did refer to "show up and run" marathoners. And she spoke of "returning from the "running dead."

Here is the rub . . . I am a "show up and run" marathoner. I train to finish a marathon . . . not to run my fastest possible. And even at my best I wasn't very good!! Best 5k of my life was a 20:01. Best marathon was a 3:58. Not very impressive! And today my marathon times hover around 5:30! Best time in the last few years is a 4:56, I believe. Could I run faster? Yes, I'm fairly sure I could. But my question is should I try?

In years past, I did really focus on my time. In fact, in my first marathon I was so disappointed in my performance I really didn't appreciate what I had accomplished. It took my second marathon to achieve my time goal and feel like I was a success. I worked hard . . . I trained hard . . . and I believe that I came close to my potential (I admit I never had much potential!)

But it was hard. Really hard. And I was often injured.

But today I just have fun. I NEVER freak over times. I never feel like a failure and rarely suffer from an injury.

Well, that's not quite true. I do feel like a failure when I'm on the edge of disqualification due to a cut-off time . . . something foreign to most of my running friends. I mean, I took a degree of pride in being the "last official finisher" of the Umstead Marathon last year. Hell . . . I had to really "book it" to stay in the race! And in my first 50k I was 10 minutes over their cut-off time, but they let me finish.

Positives of my current approach: 1) I can run the day after a race, 2) since I run races fairly often, I really don't do much real training, 3) I stop and take pictures along the way and have photo memories of almost every race I've run, and 4) I rarely suffer an injury.

But maybe I should try to do my best . . . maybe for just one race. Actually TRAIN to do my best. We'll see . . . I'm not converted yet! But I'm thinking . . .

Medoc Meltdown FA 50K and Fun Run

Yesterday we held the 2009 (2nd Annual?) Medoc Meltdown FA 50K and Fun Run.

What a crazy day!

I got to Medoc Mountain State Park a little early (6:30 am) and was surprised to find the gates were already open! The rangers at Medoc are really awesome. Super nice and they always do MORE then they say! They had promised to open the gate at 7 am! (Note to self: I've got to make sure they get recognized for how good of a job they always seem to do!).

Runners started pulling soon after I arrived and it was great to see these friends again. All in all about 42 runners turned out. I had about 25 t-shirts made up for any who wanted one ($10) and most were spoken for prior to the run. All were gone before 7 am. Next year I probably need to get more.

Aiden Kelly (Cam's beautiful daughter) was the official race starter and gave the traditional "Ready, Set, GO!) to start the run as promised about 7:20 am. At the same time the conch shell was blown to ward off “Medoc” (as he does NOT like the sound of a blowing conch shell . . . at all!)

The humidity was incredible! It had rained hard the afternoon before, so the air was LOADED with water! Just standing around I was soaked! A perfect August morning for a long run!

When the runners began passing "race central" after 3 1/2 miles, it looked like they had been out there for hours. Everyone was totally drenched! But smiling! At about 8:30 the sun came out and the temperatures started to quickly climb. By the time folks were finishing Lap 1 it was turning out to be a VERY hard day . . . even for late August in eastern North Carolina! Most folks came out planning to run "only" one or two laps (~8.7 miles per lap!) But quite a few who had planned on more decided maybe a lap or two was plenty!

Actually, quite a few of the runners opted to add additional "bonus" miles to their laps by intentionally missing turns and going on interesting, unplanned side excursions.

Also, "Medoc" assaulted several of our runners this year. Seems in the morning he must have been hanging out near a bridge on the first loop as he would run out and throw runners to the ground. Michael Forrester, the primary race director for the Medoc Trail Races in October, was the first victim. Michael says he was viciously thrown to ground as he crossed one of the bridges. Luckily, Michael was not harmed by the monster! Others were also attacked and thrown to the ground including MTCs Mark Long. Later in the day, Medoc moved to the eastern side of the creek where he continued his antics.

By 1 pm the field had narrowed to probably only 6 runners going for the full 34 miles (plus the “bonus miles" all six had chosen to add!!).

But finally at about 1:30 pm the runners caught a break! We started hearing thunder and soon the heavens opened up and it “rained cats and dogs.” Not so great for the hundreds of volunteers and spectators (okay there were 5 of us!) but a welcome relief for the runners. Dave Solomon told me that during the morning, his feet were totally soaked and squishing from the sweat. And during the afternoon the squishing continued due to the rain.

Cam had brought popsicles for the runners . . . quite the welcome treat in the hot, humid morning, but one runner quipped in the afternoon it got too cold for popsicles! Who would have believed??

After about 6 hours and 54 minutes of fun, Fred Dummar became our first finisher in the middle of a torrential downpour to a lively rendition of “Winner at a Losing Game” on the conch shell by the Medoc Meltdown band. But no finish line pictures in the downpour. We did get the picture above after “Doom” got his shower!

Following “Doom” was the EEP group (Extra Excursion Pack ) . . . who had each taken several fun side trips during the day, adding those wonderful “bonus” miles to a 34 mile run. The EEP consisted of Tony Rouse, Steven Lily, Jim Plant, Tom Herbst and Dave Solomon. This group enjoyed the rain so much they refused to come in until all rain stopped! Pictures of the motley crew follow:

Congrads to all! Lot's more pictures here:

http://www.flickr.com/photos/triple_f/sets/72157622118117716/

God is NOT a Runner!

I've just figured this out!

Summer was definitely not created by a runner and God created the seasons, so . . . without a doubt . . . GOD is NOT a runner!

All this time I've been thinking that running is good for you. We strengthen our aerobic capacity, our energy increases, we live longer . . . damn . . . I just had this superiority feeling being a runner. I wasn't taking the easy way out! I wasn't allowing my body to deteriorate. I was working hard at getting myself in the very best physical shape possible.

This "running thing" is hard . . . and I'll be rewarded for the effort! I mean, damn, I've run marathons, I've run 50ks and I've even run a 50 miler! These weren't easy. They were hard! Damn hard! And all this time I thought I was doing the right thing! Trying to keep my fitness at a high level.

But now I now I know the sad truth . . . it doesn't matter. God doesn't care if I run 12 marathons a year or not! He doesn't care if I've only run one. Truth be told, he is not a runner!

Only a runner can appreciate the pain and suffering associated with a mid-day 6 mile run in 95 degree temps and 90 degree humidity. Only a runner understands the mental power it takes to finish a 20 miler on a hot, humid mid-summer run. The pain! The mental focus needed to run through the pain! If God isn't a runner, he wouldn't "get it!"

If he "got it" he might still let it get warm . . . there are plenty of other folks who like warm / hot weather! But there is no way he would let BOTH the temperature AND the humidity climb to opressive levels. One or the other but definitely not both!

Okay . . . so this isn't going to get me into heaven! But at least I know I've gotten through (or am getting through!) the summer "dog days!" I know I'm still trudging on! And come the fall, cooler weather, I'll be better off! There WILL be a payback!

But I was really thinking this would help me get into heaven! I already knew my "flag decal won't get me into heaven anymore!"

(okay . . . who remembers this last line? There is beer in it for you if you know!!!)

Medoc Meltdown 50k and Fun Run - coming August 22

On August 22 we will have the second annual Medoc Meltdown 50k and Fun Run.

The Meltdown is what is know an a "Fat Ass" run . . . no fee to enter, no official timing, no support. Just some great people coming out for a run! The only "non Fat Ass" thing is that we do print special race t-shirts for any who want them . . . $10.

The run is held at Medoc Mountain State Park in Hollister, NC . . . about 30 minutes north of Rocky Mount. While the park officially opens at 8 am, we believe the park will open early for us, so we plan to start at 7:30 am or so.

The course will follow the Medoc Trail Marathon course . . . 8.7+ miles per loop. 3 loops is a marathon. 4 will be just under 35 miles. Run / walk as much or as little as you choose! The course is a figure 8, so you pass home base (Picnic Shelter) at about 3.5 miles and then 5.2 miles later at the end of the loop. Medoc Trail Races web site has information about the park and the trails. ( http://www.medoctrailmarathon.com/ ) The Park does have excellent camping and showers close to where we start.

Everyone is welcome. Come run. Come walk. Go as far as you like or as short (minimum is a 3.5 mile first loop). Just bring your own coolers, gels, snacks, etc.

All I ask is that you let me know your coming by sending me an e-mail ( flilley@embarqmail.com ). Also let me know if you want a shirt and your size.

Pictures are from last year's race and this last one shows last year's shirt (what a handsome model!!). This year's shirt is already designed and I promise will be VERY cool (as in neat looking!)!

Umstead on the 4th

What a great way to spend the 4th of July!

This year's Sweaty Butt 50k at Umstead Park in Raleigh didn't "show all its teeth" . . . but even a relatively "easy" day at SB is a tough run. This year the temperatures stayed in the 80s and the humidity was actually fairly nice. But all the usual rocks, roots and hills were still there. 100% single-track trails!


30 of us gathered at the shelter near the Harrison Road entrance to the park. After everyone got their drop bags and coolers squared away, Mike Day (the run organizer) gave a short pre-run briefing and we all headed off for our run.

Only a few of the hills are steep and none are long climbs, but Umstead Park will get you! I was surprised at the sheer number of people our there for a walk or run. All morning you were rarely alone. Bet I saw 50 people out walking their dog/s. Not sure how many people were out on the trails we were running, but there were plenty. I love to see people outdoors enjoying themselves.

I came out planning to run 21 miles but was thinking I might do the full 32 miles. (the Sweaty Butt is three loops of about 10.3 miles per loop) Lap 1 went easily. Ran the first 5 miles with Stephen Lily and Jeff DeFour and his daughter Chelsea. Jeff and Chelsea were planning to do a single lap and Stephen was going to do two since he is going to run the Grandfather Mountain Marathon next weekend. For the first 5 miles we all stayed together, catching up and just have fun with each other's company. Near the aid station, Stephen moved out in front of our group and slowly pulled away. After the aid station, I also picked up the pace some and went out by myself.

Lap two started getting hard after about 3 more miles. I kept doing my usual walk / run, here walking the hills and running the flats and downhills. But Umstead started to win! I just "ran out of gas" . . . But I was still having fun and enjoying being out there.

Saw two snakes today - both small brown snakes . . . like ring-necked snakes without the ring! Not sure what they were.


Also saw the weirdest nest of bugs. I saw what I first thought was several bumble bees flying around a hole . . . but on closer inspection I realized these were really beetles! When flying I would swear they were bumble bees!

The winner of the 50k passed me as I was maybe a mile before my second lap ended! He was flying! I kept waiting for the second runner, but they never showed! Since Connie was coming up to the lake for the 4th, I had to leave before everyone finished.


I especially wanted to be there when Ron Fleming finished his first ultramarathon! I saw Ron as he was maybe 2 1/2 miles into his third lap. He said the heat wasn't getting to him, but the hills, roots and rocks were taking their toll! Ron called as I was on the way home to tell me he finished! A hard but satisfying day! Welcome to the "dark side" Ron!

Special thanks to Mike Day and family for putting this even on. The Days did the planning, manned the aid stations AND had ice cream and Popsicles for everyone!

Here are some more pictures
http://www.flickr.com/photos/triple_f/sets/72157620988257710/

Sweaty Butt 50k is calling . . .

Oh boy!

4th of July! America's birthday! But there is a problem . . . who would plan the 4th holiday when it's hot! Certainly not a runner! Runners like coool . . . cool temperatures and loooow humidities! July 4th . . . . usually not!

Ultra runs should happen between October and May . . . never the summer.

But Mike Day is well known for not caring what makes sense! Mike is all about a challenge! And the Sweaty Butt is definitely a challenge. Not quite like the Hot Times 100 or the Barkley 100, but this is definitely not an easy 50k.

But Mike does make it a little easy . . . you run three 10+ mile loops, so you can opt to bail at 10 or 20. Last year I had decided to bail at 20, but this fool Jeff DuFour shamed me into doing the last loop. Damn that Jeff! But we did have fun! And we finished! All 50K!

This year the humidity is expected to be way less then last year. And the temperatures should be about the same. Overall, easier than the last two years. But my motivation is not very high at all. I'm actually going there thinking 20 miles . . . not the full 50k. But maybe . . .

The cool thing is Ron Fleming is doing the Sweaty Butt as his first ultra!!! No one can accuse him to trying the easy way! He is one tough guy to even try this!

Boogie Afterthoughts

Have I ever spent a bunch of time going over in my mind my poor performance at Boogie last weekend (see previous post!)

Here are my conclusions:

1. My biggest problem was the combination of the Boogie hills with the heat and the humidity. Really not much I can do about the last two, but the first one is something I can work on.
2. Boogie kicked my ass both physically and mentally. I can work on both of those.
3. I love the challenge of Boogie. This is a special race. I want to do better.
4. I didn't quit.
   

Running Boogie was an accident for me this year. I thought the race was out of the question since I missed the registration cut-off, so I filled my running time with other races that really didn't matter much to me . . . especially God's Country Marathon. I only did that because I didn't get in Boogie.

But when Doug Dawkins called me the Sunday after Sarturday's God's Country and just before Boogie and said there had been a cancellation and I could come, I was so happy I agreed. Forget that the day before I had just finished a hard marathon. I'm not saying I was tired when I ran Boogie, but I certainly wasn't rested. I just need to sign up early and build my schedule around this race if I want to do my best.

Okay . . . I was sick Thursday and Friday before Saturday's race. But I honestly don't believe that had arny impact at all. I wasn't that sick. Maybe increased my time 3-5 minutes TOPS!

One of the really cool aspects of Boogie is the challenge of it all. This race is not easy. God's Country was easy in comparison. Flying Pig was really easy. Myrtle Beach is a "cake walk" compared to Boogie. Boogie gives you a chance to bite off as much as you want: a marathon or a 50-miler. The marathon is as hard as any marathon I know of . . . . the 50-miles is just brutal. I'll have to think about this . . . a real challenge would be the 50.

Bottomline: I'm going to beat Boogie! Or at least have a good enough race next year to call it a drawl. I can't let the bastard just kick my ass and laugh. I'll do races in preparation, but I will be focusing on this race so that I can do my best next year. Then, if my ass gets kicked again . . . well . . . the Boogie wins fair and square. But I'm betting on me!

Boogie Marathon - 2009 . . . this Race "kicked back!"

What an afternoon and evening . . . and morning!

Last week, Elaine Weisner asked me what had been my hardest race. And I couldn't come up with a good, single race that was the hardest race for me. Oh what a difference a week makes! Now I have a single answer . . . Boogie 2009 is the hardest race I've erer had . . .


. . . by far! None of my other races thru the years have even been close! Not Capon Valley 50k. Not Sweaty Butt 50k. Not God's Country Marathon (by a long shot!). Not Ridge Runner Marathon. Not my 50 miler. This race - the 2009 Boogie marathon - for me was the race from hell and my hardest finish by far! Not even close!

I have to say that the Boogie Races (Marathon and 50 mile) are the coolest races ever. Super hard for a road race even with the best of conditions. But at Boogie its never the "best of conditions" . . . EVER. First, the race is run in mid June in southeastern North Carolina. No matter what, you're talking hot and humid! Plus, there is the thing about hills. Not mountains, but many, many hills . . . steep hills! I really don't know how race director Doug "Boogieman" Dawkins has developed a course that starts and finishes at the same place and is 80% uphill! Only in Ellerbe, NC!

As I drove to Ellerbe Saturday afternoon it was hot. As I passed the bank the sign said the temperate was 94*. Great! Just what I needed! Picked up my race number and had a chance to "catch up" with a number of my Mangum Track Club friends. Several were running and a bunch were volunteering.


As the clock neared 6 PM, Doug Dawkins gave his usual pre-race briefing. Among other things he warned everyone every single person who has DNFed these races has said they went out too fast at first. His advice was to go super slow the first loop at least. Doug also warns everyone about snakes . . . especially rattle snakes! But no snakes for me in two years. By the way, the thermometer at the start of the race said 92*. Great!

The Boogie has a crazy start! A black powder rifle starts the race. The 50 milers head one direction and the marathoners head the other! Marathoners go .1 mile, turn around and then chase the 50 milers.

The first section is a six mile loop . . . up and down and up and down and . . . well you get the picture! About 3/4 of the way my fluid belt / camera carrier broke! That's not something you have a spare for! So I carried it and dropped it off in my car as I finished the loop and picked up a plastic Gatorade bottle to carry the rest of the race. Ugh! I tried to go easy following Doug's suggestion and thought I had, but as I passed race headquarters I noticed my Garmin said I had averaged a 11:00 minute pace. Way too fast for me on that course in this heat and humidity. I would pay for that mistake.

The next section is a 1 1/2 mile run down Bethel hill, continue another 1/2 mile, turn around and climb the hill back to the race headquarters. No houses, no interesting anything on this section, but it is very neat at the bottom . . . the first six miles had 5 homes, but all this section had was a boat ramp! Sun was still out and there was little shade.

When I passed race headquarters I knew I was in real trouble. I felt then like I normally feel after 20-22 miles! And I had 16 miles to go! (Do the six mile loop again, the down and back section and then finish with the six mile loop one more time.)

On the 6 mile loop my second equipment failure occurred! My I-pod controls quit working! Now that sucks! As I passed my car, I dropped off my I-pod and picked up my headlight. I was dying! I really thought about quitting right there! 10 more miles to go and I was walking sooooo much and running sooooo little! I hurt everywhere.

In spite of my pain, I enjoyed the out and back loop for the last time! Listening to the whippoorwills, owls, crickets and frogs while watching the stars. Very cool! I found I really hated the headlights most folks were using as they spoiled the dark peacefulness. I only turned mine on when a car came by, so they could see me. I enjoyed the section but I was the walking dead. I even thought a little about cheating and not going all the way to the turnaround. No one would ever have known . . . except me! No way I would do that, but that tells you what my mental and physical condition was!

Passing race headquarters for the last time I REALLY wanted to quit! But I've never DNFed before and I knew had no serious problems . . . I was just simply totally spent! TOTALLY! So I forced myself on.

I kept trying to at least run the downhills and I sort of managed at least some of the downhills. But I was walking . . . a lot and not walking fast!! Lot's of people passing me and everyone is always so encouraging. Marathoners and ultra marathoners as a special breed. They all have had bad days and know what they feel like. The guy that ended up in second place for the 50 miler actually slowed down and walked with me for about 100 feet . . . trying to encourage me! How cool is that!

In typical Boogie fashion, the finish is a final 1/2 mile or so uphill to the finish line. Never, ever have I been so glad to get to the finish! 6 hours and 50 minutes. Well over a hour longer than my race last weekend! Oh well . . . I DID FINISH! Temperature at finish was 77*.

This time, I hung around the finish line, ate a hot dog (The Bethel Hill Church ladies fix hamburgers and hot dogs for runners and volunteers!) and waited for the winner of the 50 mil race to finish. And when he did he seemed fresh as a daisy! Damn him! (By the way he was a really nice guy. I talked with him both before the start and after he finished.)

So, the 2009 Boogie marathon is over and I'm damn glad it is. I guess the good thing is I didn't quit . . . in spite of how bad I wanted to. Lot's of excuses have gone through my head as I try to figure out what happened and why I bonked sooo bad (see my previous post to see a few!) Everyone needs to try this race. A definite "must do" if you like to challenge yourself. If you don't - stay home. For me, I'll be there next year to "take my beatin' like a man!"

Pictures: http://www.flickr.com/photos/triple_f/sets/72157619655697137/

How stupid am I?

This is really stupid.

Last Saturday I finished one of the harder marathons I've done . . . God's Country Marathon in Coudersport, PA. A fun race but very hard course.

When I got home Sunday I got a call from my friend Doug "Boogieman" Dawkins, race director for the Boogie Races. I did the marathon last year and really had a blast. Very different, fun race! One of my favorite all-time!

I planned to sign up this year but through my forgetfulness I didn't register until after the deadline . . . and everything was full! Doug's call was to tell me he had a cancellation and I could come if I wanted to. HOW COULD I SAY NO???

Everything was fine until Thursday when I got some intestinal thing. Continued all night Thursday night and all day today . . . maybe a little better. My abdomen is really sore. And my GI tract a mess!

Then, to top it all off, it's supposed to be 91* tomorrow at start of the race!

Guess I'll drive there tomorrow afternoon and see how I feel at the race start. I can decide at the literal "last minute" or, heck, I could run the first 6 mile loop and see if I want to continue. But I've NEVER quite a race I started . . . EVER!

Stay tuned!

Saturday Morning Update:

• feeling MUCH better!
• looks like a chance of thunderstorms tonight at Ellerbe! That is good news!
  

God's Country Marathon - Done!

This one was a real bugger! Probably not the hardest race I've ever run, but it was sure up there.

Basically the race starts in Galeton, PA, circles the town and then heads up a mountain . . . about 12 miles of constant, steady uphill. Then, it gets really steep uphill for about another 3 miles (here is a picture of part of that stretch.)


You crest the Denton Mountain just after mile 18 and then it is pretty much downhill for the last 8 miles to the finish in downtown Coudersport.

Ron Fleming and I met in Roanoke Rapids at 6:30 Friday morning and headed up to Pennsylvania. Would have been more fun if it hadn't rained the whole way! But we were still excited. Got to Coudersport at around 4:30, checked in at our motel and went directly to the fire hall for packet pickup and the pasta dinner!

And there I had my first big surprise . . . they didn't have my registration! Luckily there was still space in the race, but could you imagine driving over 500 miles and then NOT being able to race! I learned a valuable lesson . . . verify before you travel!

Up at 5:00 am and to the finish area to catch the shuttle bus at 5:45 am. Got to the Galeton High School and encountered my second surprise . . . they had NO porta'poties. The high school had one bathroom open with two stalls! Even this would not have been that much of a problem if the race had been "chip timed" . . . but it wasn't! So the line was REALLY long and I just made it out to hear the start of the race!

My third surprise was a good one! I managed to properly pace myself and handled the hill really well! I shortened my intervals to 2 minutes running and 1 minute walking. I did this until mile 15 when the hill got really steep. Then, I tried running some, but I pretty much walked the next three miles.

As I neared the top I actually saw a bear! And even got a picture with it!


Once over the top, I ran in high gear (for me!!) for the next 3 miles. Then, back to intervals to the finish.

A few Highs and Lows from this race

• High - This race had aid stations each mile! What a great idea! Seemed to make the miles go faster!
  
• High - A challenging course that many would avoid because it's hard. And it was a beautiful run!
  
• High - A nice cotton t-shirt. I still prefer marathon t-shirts to be cotton. I can buy tech shirts to run in.
• High - A fun trip with a good guy!
  
• Low - Super cheap, cheesy medal. Come on folks, you can do MUCH better then this!

More pictures

God's Country Marathon

Next weekend, Ron Fleming and I are driving to Cloudersport, PA to run the God's Country Marathon. Not sure how we ended up choosing this one . . . but Dave Lavely told me he had run it and had hoped to return this year but "issues" developed and he opted not to. Dave told me 1) there was a big hill around mile 16 or so, 2) it was a tough marathon.

I did check the course and the elevation charts and noticed it appeared the course went up hill from the start and the hill at mile 16 got pretty steep. But I didn't study this very closely before I signed up. But yesterday I looked at the chart and got concerned. There was a lot of real elevation change. The elevation scale was not small.

Not long ago I saw a really neat comparison of marathon course elevations. Anthony Corriveau (aka AC) (see Running Down) figured out how to put two charts together and get them to the same scale for a really fair comparison visually. So I asked Anthony how to do it. Being a nice guy, he prepared a comparison between the Umstead Trail Marathon (which I considered fairly "hilly" and hard) to God's Country Marathon . . . that's Umstead Marathon on the bottom.


Now you can see why I'm concerned! At least the last 5 miles or so are down hill! Normally, my marathon plan is to walk the uphills and run the flats and downhills.

I need a new plan.

Raceology 405

Since my last post, readers have been asking for more information on the science of race numbers aka raceology aka running numerology. I admit . . . I am torn as to whether I should divulge these racing secrets to the running world or whether I should protect these secrets and share with only a few friends (or perhaps paying clients???) After years of careful analysis, these suggestions could lead almost anyone to their own PRs at any distance. Raceology tells you when to "go for it" and when to save it for another race.

We all have good days running and we have bad days. These we really can't control. Some folks suggest special diets can impact these, others develop detailed training plans to help them time a good day to coincide with a race. But mostly . . . these are bunk. Wives tales . . . long on story and short on results.

Basically good and bad days occur at random. Sometimes you'll have two good days in a row, sometimes you'll have two bad days in a row. Sometimes you'll have a string of either good or bad days. Bottomline: these just happen. The luck of the day.

But there is another factor that few realize and virtually no one has studied and that is the impact of your race number and the effect it has on your running performance. A bad day combined with a good number and you will still have a bad run. But if your having a good day and you get a good number, you are probably looking at a PR. A good day and a bad number will usually yield an average day overall so why push it on days like this. If you have a slow number, just call it a "training run" and save your best effort for another race where hopefully you'll have a better number.

Basically, it all boils down to your race number for a given event. Some numbers are faster than other numbers and the combination of numbers can have a dramatic impact on your race results.

So which number is the better number: 491 or 372? One of these numbers is significantly faster than the other. But which is the better number? Read on and learn.

Think about this . . . what do you do with your race number? Of cource you pin it on your shirt in a manner such that others can read it when they see you coming (as opposed to you being able to read the number when you look down at it yourself!). Most of us tend to lean slightly forward as we run and when you consider this fact you may realize that the top of the number actually leads the way as one run down the course.

Here comes the real insight . . . since the top of the number is leading the way, it is the part of the number encountering the apparent wind associated with your running. And if there is, in fact, a real breeze, this effect becomes even more pronounced. Basically, the top of the number creates wind resistance! So in raceology, we carefully study the shape of the tops of numbers.

Consider the possibilities: 1 2 3 4 5 6 7 8 9

• First the number "1" is clearly the most aerodynamic number and, as such, is far an away the fastest number possible. Second fastest is the number "4" as it too provides an aerodynamic silhouette compared to other integers. Conversely, there are two numbers that are equally wind resistant and thus very "slow" numbers: "5" and "7". Notice how the tops of these numbers are flat and at a right angle to the wind direction.

• The numbers "8" and "9" are average, but slightly better than the numbers "2", "3" and "6". Notice how the numbers "2", "3" and "6" have open cavities that can trap the wind and cause turbulence.

• And the last factor is the fewer the numbers the better!

So, the fastest possible race number is "1". Should you be surprised that most races reserve this fast number for the individual with the highest seed, thus further tipping the scale in his or her favor? This is no accident!

Without a doubt, this is only a beginners introduction into the science of raceology. Clearly there is more dealing with number balance (for instance dealing with a number like "117" and the subtleties of comparing two digit numbers with three or even four digit numbers (which is faster "11514" or "368"?)

For more information in this topic, please purchase my book "Raceology: The Science of Running your Best" available for $67.95 through Amazon.com.

And to answer the question posed earlier, which number is the better number: "491" or "372"? By now you should know "491" is a significantly better number!

Now, you may understand my frustration at my latest race when I got my race number. I should have just gone home.

I love Umstead but HATE "555"

Today was the Inside-Out Half Marathon in Cary. Race starts on Weston Parkway, quickly enters Umstead Park and is essentially an out and back course, with a minor detour as you come back out of the park.

I didn't register early, so to "assure" I would get in and get a shirt, I left my house in Littleton, NC at 3:45 am so I could get to the race by 5:30! I made it by 5:30, but there were no shirts! Oh well . . . I already have plenty of shirts and these didn't look all that great anyway.

But when I got my race number I about died! The lady gave me number "555". That one number is one of the 2 slowest numbers between 1 and 999 (the other slow number equally bad is "777"). With a number like this I had NO chance for a good race. there is NO chance for a good race with number "555"! Why couldn't I have gotten "11" or "44"? No I had to get "555". Okay, I have my own "numberology" philosophy and you may laugh . . . but its REAL!

Weather was perfect . . . a light rain as we were waiting and the temperature wasn't too high. Saw Michael Forrester and Ron Fleming as they were waiting in line for a porta'potty.

When Michael saw me he immediately broke out laughing!! Michael understands. He saw my race number was "555" and ask me if I was just going on home with a number like this!

Not being a quitter, I decided to run the race anyway. I should have gone home.

I decided to experiment with my Galloway intervals . . . normally I run 4 and 1 but I decided to try 5 and 30 seconds. I guess my mind was focused on my number, not good logical thinking. Why I thought this might work in Umstead I have no idea. About mile 6 or so I adjusted back to 4 and 1 and walked the hills.

At about mile 9 as the rain picked up, I was invited to run with two folks I had leap-frogged with all morning: Laura and Steve (both from the Raleigh area). They were running a 2 and 1 Galloway but their 2 was quite a bit faster than is normal for me. Two totally fun folks to run with!! We all stayed together until about a mile to go when Steve ran on and Laura and I continued at our steady but slower pace. Laura and I finished together in 2:30 . . . not great but a fun time.

By the way . . no finisher's medal! So for $45 I got no shirt and no medal! And all they had at the finish was pretzels as everything else was gone by the time I got there! I just hope the Tammy Lynn Center for Developmental Disabilities gets a good check from the race.

I actually felt pretty good today and enjoyed Umstead as always. But if I only had gotten a different race number . . . and if I had kept with my normal plan . . . . oh well . . . there is always the next race!

Duck for Flying Pigs!

Amber and Jon at the finish!


I've got to admit that I was less that excited to go to Cincinnati to their Flying Pig Marathon last weekend. Cincinnati is a dirty, ugly industrial town . . . or so I thought! What I found was a really nice place! Clean, interesting downtown area. And the area is filled with lots of neat small villages, each with their own unique identity.

Several months ago a small group of RMEC runners decided to go see "pigs fly" at this popular marathon. Little did we know how much we would all love the area and the event! One of my co-workers, Amber Poole, and her significant other, Jon Shingleton, decided that since the group going Amber would try her first marathon and Jon would run his second half marathon. Also going was Ursula Forrester, Eric Pate and Ron Fleming (also doing his first marathon!)

Amber's training had issues! Problems with blisters plus just normal life interruptions brought her to the event with a maximum long run of only 13 miles! But she was determined to do this. And she did! In amazingly good form! I held her back for the first 20+ miles, but in hindsight, she could have done this on her own . . . better and faster!

I loved the course! A quick loop downtown, over for a short loop through Kentucky, the back through downtown and up to the top of the hill surrounding town. Then through village after village, each with it's own personality and charm! Beautiful homes and super friendly people everywhere. My favorite was a village called Mariemount . . . really neat and GREAT fans! I truly considered doing the Mariemont loop again, just to experience the crowds!

Course then looped around and ended up coming up the river back to downtown and the finish.

Amber held back at my semi-insistence. But I really believe she could have run faster without my "help"! Finally, in the last 1.5 miles she ran on . . . leaving me in her dust!

And when we finished we found out that Jon got his PR (this course was significantly more difficult then where he had gotten his previous PR!), Ursula also almost PRed and Ron had finished in a fantastic time for his first marathon. Bottomline: only Eric and I have average days!

This marathon was tons of fun and the Cincinnati community was REALLY supportive. Quite an event and quite an experience. One of my top 5 marathons.

But the very best part was sharing all this with some FANTASTIC friends! Thank you all for letting me share this time with you!

Here are some pictures I took:
http://www.flickr.com/photos/triple_f/sets/72157617703077352/

Way to go Brian!

This weekend was the official Rocky Mount Relay for Life. A few weeks earlier, I had had my "own" relay and did my two "races" in one . . . my first and my last 50-miler! But this weekend was the real event and there were two things going on: 1) RMEC (Rocky Mount Endurance Club) had a team to run the 24 hour event, and 2) my friend Brian Langford was attempting his first 50-miler and I wanted to support him as I could.

Brian is a really fast 5k runner and athlete who had never done a marathon, let alone an ultra. Plus, he has recently suffered through the dreaded and mysterious "painful butt injury" (aka upper hamstring, piriformis syndrome, etc.) that seems to come out of nowhere to plague distance runners for a 6 month period. But Brian wanted to attempt this to honor his daughter who had died from cancer. So he decided! I worried that Brian would not be able to start out slow enough.

Right off the bat we realized Brian's original plan would never work. The track was totally packed with people! So many you literally could not run. So Brian decided to start his running by going down to our green way and running that until we couldn't see (no . . . of course we didn't bring headlights!!). Brian and I did one lap (about 5.6 miles), looped back to the stadium to get fluids, picked up Eric Pate and Arthur Bennett and headed out again. At least by starting with me, his first 9 miles or so were slow!

When we got back to the stadium the crowds were still pretty bad, so Brian and some friends (Ashley Bass, Steve Cooper, Michael Forrester to name a few) headed back out to run up and down Independence Blvd. I went into the tent a grabbed some sleep! About midnight Brian came in and told he quite a big group of guys were running with him, but they were going too fast! And of course he was running with them! Idiot! About 2 am I got up, put my shoes on and started running with him again. Scott Wingfield had come as I napped and had run 24 miles or so with Brian. Scott headed home and I joined. Brian was at about 35 miles and doing really good! He had settled into running two laps and walking one and seemed virtually unaffected by the miles. I found out I couldn't keep up with his preferred pace! How embarrassing is that for me!!

At around 43 miles, Brian's achilles started burning so he walked about a mile or so and then started running again. The pain eased. Sunrise was spectacular and we saw a blimp pass in the early morning light. And just before 7 am, Brian finished his 50 miles to the roar of the morning crowd, encouraged by the PA announcer and Brian's feat! Mission accomplished, Brian! I'm proud of you!

What a Day!

I'm was in Tennessee for a long Easter weekend and needed to get in a long run. My favorite place to run . . . ever is Bays Mountain Park in Kingsport. So, the "where" was a no brainer!

http://www.baysmountain.com/

There is a terrific 10-mile park loop that I run every time I'm in Kingsport, but this time I needed more mileage, so I added in some of the less used trails for a 13.5 mile loop . . . and I needed 26 at least, so this would be fine!

The park opened a little early and I headed out at about 8:15, straight up the mountain to the sounds of thunder and a pack of howling wolves!! . . .yes . . . wolves! The park has a has a large fenced natural area with a pack and they were tuning up with the sounds of thunder from the coming storm. A line of thunder storms was coming in from the west and this presented quite a delima for me!

There are about 10 tall radio towers along a 1 mile section . . . just where I got to when the storm hit! Should I stop and wait out the lightning, or do I try to beat it? I decided to keep running and try to beat it. In retrospect, this probably wasn't one of my best all-time decisions. My plan was going to run FAST as I passed each tower. But those of ou that really know me realize there are no fast bones in my body! Lightning was all around and hit several of the towers, but none when I was close! Man, was I glad to pass that last tower!

This run is really a spectatular run. Once you get to the top of the mountain, you run along a "knife edge" on a jeep road. Essentially, the mountain looks like this: " > " Two ridges join together at one point. Fantastic views to the right (my hometown of Kingsport) and the left, the next ridge I'll be running. These two ridges meet and you head west on the other. While the ridges are straight, they are far from flat! You are either going up, or down . . . almost never flat. At about the five mile point you pass a cool fire tower (again incredible views!!). After the fire tower, the ups/downs settle down some and the running is pretty easy but the views go away. Not really great views in the rains we were having anyway!

Finally, I took the trail that dropped off the ridge and down to Back Hollow and on to the "road." Guess at one point this really was a road, but now it was a creek/bog/mud pit! For every 100 yards of dry land there is at least another 100 yards of creek to run down! You ford the stream several times and at several points you go through a bog . . . the mud was "shoe sucking!" Once, it literally sucked my trail shoe off my foot! Lots of fun reaching down and trying to find your shoe in a foot or more of mud! Then, hobbling to the stream in socks to "wash" the mud out and get your shoe back on!

I continued down the stream / road until in intersects with Front Hollow "road." This really is a somewhat passable road . . . if you have a non-stock jeep set up for impossibly hard off-road!! The rain stopped by the time I got to this section, but the mud holes were full. This was a long, slow sloppy uphill section to Ledbetter Gap, then a long, slow downhill to where I started . . . about 13.5 miles done and one more lap to go. I re-supplied with Gatorade and had a bowl of chicken noodle soup then headed out again. The weather was now clear and the views were GREAT! I took it easy, walking the uphills and running the downs (very few flat parts, but I ran the few that were there!).

After the fire tower I took a little longer route and tried a trail that was new to me. While the trail did have blazes, it had probably been a couple of years since anyone had been through . . . down trees everywhere, no footprints ever and the trail was REALLY hard to follow. Plus, whoever put the trail in had never learned of the concept of a switchback. This trail went STRAIGHT DOWN the mountain! (more on this part later!). Finally, I came to Back Hollow and continued on. I struggle up Ledbetter Hollow to the gap and a nice, slow run back to my car in about 7 hours! Not a great time, but if you adjust for elevation changes and mud bogs, it wasn't too bad!

After I got home and showered off the mud, I realized that the downhill trail without switchbacks I had really done a number on two of my toenails . . . black and blue, painful as hell and destined to come off! Damn! I'm really sore after this run . . . WAY worse than my 50-miler!

Still, this was a spectacular day. I love running alone in the woods! All day long and I never saw a person! Seven turkeys, one squirrel but no people! What I really miss though, is sharing this super run with my running friends!

ps - It is now Monday afternoon . . . and I'm still sore! What is up with this??

Now . . . what do I do?

All I could think of was . . . "What in the heck was I thinking?"

It was getting dark, the bottom of my left foot was burning from blisters, my right ankle hurt from a mis-step just past the 3/4 of the way, and when I ran all I could manage was a painful "survival shuffle." But all I had was 5 more miles to go!

Thanks to the really bad influences of my Mangum Track Club (MTC) fellow members, my personal running goal for 2009 was to run a 50 mile run. Before meeting these folks I was very happy just running marathons.

I was going to make my 50 mile attempt at the Rocky Mount "Relay for Life" event in April. But I started getting worried! My fitness level seemed to be declining. Had two "bad" marathons in a row (George Washington's Birthday Marathon in MD and Umstead Trail Marathon two weeks ago in Raleigh). My job was keeping me from a significant number of my normal daily runs at lunch. And the runs I could make, I was struggling through. So I was worried. Plus, I needed to do a 50k run soon to "hold my fitness level" until the late April Relay . . . but there weren't any close by! Add to that, I started thinking more and more about doing 200 laps round and round and round a 400 meter track! Sounded worse and worse to me!

So I decide to "go for it" early! Rocky Mount has a great 1/2 marathon course that's not too terribly hilly, and is essentially a figure 8 course . . . Plus, there is a parking lot at the intersection of the two loops that I could use as my "home base."

Brad Weisner decided he wanted to go part way with me. Brad and I get along GREAT! And we have a similar pace so this was perfect!

Saturday morning started out in the 30s with "Carolina Blue" skies! Several of my ultra running friends had told me to start out going WAY slower then I really thought I should, so I listened to their advice. Brad and I were nearing completion of lap 1 when we met up with Elaine (Brad's wife) and Misty Schmitt, another RMEC marathoner. Then, we saw Andy Barker and Carol Dickens (more friends and RMECers) who had come to ride bikes with us . . . and brought a grocery store full of supplies!

After another 6-7 miles, Carol, Misty and Elaine went for coffee and donuts as Brad, Andy and I continued. Brad had told me last Thursday he might try to do 26.2! And that is exactly what he did! Amazing! Not much prep work at all! I'm guessing his "long run" in the last few weeks was 12 miles max!

At the marathon point I had a "sinking spell" of sorts. Felt really tired. So I had a cup of cold chicken noodle soup, some ibuprofen and headed out with Misty and Elaine.

Brad packed it in (though it seemed to me he could easily have kept going . . . he is amazing!) as did Andy and Carol. But Misty and Elaine decide that wanted to do another 5 miles! We walked about 3/4 mile and I started to recover.

We took a quick pit stop at Chico's. As we started to run again, I had a mis-step and twisted my ankle! I can't tell you the sinking feeling I had! To go this far and have this happen! Damn! But I kept moving and it did start to feel better. So I continued on. Got back to the car where Elaine and Misty said good-bye and I headed on alone towards Battle Park.

I started craving a Micky D's double quarter pound cheeseburger and a Diet Coke. So I called Connie (who was standing by to help any way she could!) and she met me in the park with the goods! I can't tell you how good that tasted! The coke was exactly what I needed and it was really good to see Connie! She picked up my spirits! Continued on to MLK Park and made the circle when Andy called and wondered where I was. Met him for a 1 1/2 miles or so back to the falls. Then, I continued on by myself to my car where I re-fueled (more chicken noodle soup!) for the final 11 miles!

I was really still doing okay at that point! Decided to do all 11 miles in the West Haven area, since I knew darkness was coming and Battle Park was probably not the place to be running / walking in the dark, even though I had my headlight.

Up until mile 44 or so I had managed to stayed in good spirits but then the wheels tsarted to fall off. Another "sinking spell" hit and hit hard! About that time I saw Brad! He had come looking for me and offered to walk the last 5 1/2, but I told him "no"! After his marathon, he had gone home and cut his grass! This guy is crazy!

Soon after seeing Brad, I got a another call from my son, Michael (he had called periodically all day). Another "pick-up" in my spirits! By this time it was getting really dark Only 4 miles to go . . . but I was struggling badly! Got a call from Michael Forrester (RMEC "Grand Popa") who wanted to meet and do the last 3 miles with me! Again, another lift of my spirits! I was doing the "survival shuffle" . . . sort of running the down-hills, but walking most of everything else!

Passed Chico's one last time and headed for the car and the end of this run. And who was there but Connie! With my favorite - Cracker Barrel's chicken and rice!!

http://www.flickr.com/photos/triple_f/sets/72157615760836664/ for pictures!

Glad this one is over! 13 hours and 44 minutes! Don't believe this is quite world record pace . . . but it was a PR for me! And since I was the only "competitor" I guess I won! And set a new 50 mile course record to boot!

And most importantly, the American Cancer Society got needed contributions! I hope it helps!

My recipe for success!

• 7 bottles of Gatorade,
  
• 4 ginger creams,
  
• 2 cups of chicken noodle soup,
  
• one snickers bar,
  
• one Reece's Cup,
• 10 gels,
  
• some "bridge mix",
  
• a diet coke and
  
• 1/2 of a Mickey Ds' Double 1/4 pound cheeseburger!
• create your own "race" (and don't tell anyone) Guarenteed to improve your chances for victory!
  
• a bunch of really GREAT friends for support!

Umstead Trail Marathon 2009

It is so much more fun to be at races with friends!!! Dave Lavely, Scott Wingfield, Michael Forrester and Cam Kelly all ran (see above picture)! Got to spend a bunch of time together before the race! Friends just makes it better!

Talk about tough . . . this marathon was a tough one! Two factors: 1) hills and 2) temperature.

Umstead is a great place to run and it has it all! Single track trails, fine gravel roads, flat areas and, of course, hills . . . lots of hills. The first half of the race seemed to be a tad flatter then the second half. But it maybe I just got tired for the second half.

The hills were hard but really not that bad, I've run much harder hills.

About half way, we went through a section called Turkey Creek North. Three tough hills in a row, hit a flat section for maybe 1/2 mile, then turn around and go back the way we had come. Really hard given the temperature . . . by this time the temperatures had climbed into the low 80s. For the last three weeks, we have had temperature daily highs in the 20s, 30s and low 40s. Snow the previous weekend. Just no time to get use to higher temperatures!

When I finally got back to the RMEC (Rocky Mount Endurance Club) manned aid station a little past mile 19 , the race official told me I had missed the cut-off by seconds. I talked him in to letting me try to make the next cut-off point. Not sure how far it was . . . maybe 1-1/2 miles. But I gave it all I had (which really wasn't all that much!) but I can't remember when a ran that hard! And I made it! So, from that point on - no more cut-offs! All I had to do was finish. Got to admit I really struggled and was spent at the finish. But I finished . . . the last official finisher!

A special thanks to the RMEC members who gave up a beautiful Saturday, drive from Rocky Mount to Raleigh and man the aid station! Ryan Bullard, Steve Cooper, Larry McKeel . . . I remember seeing all you! Believe Ursula Forrester was there too, but I don't remember seeing her.

And another special "thank you" to the Godiva Track Club and all the incredible volunteer out! Aid stations were great! Smiling and encouraging folks at every stop! Especially liked the "South of the Border" stop on Turkey Creek trail . . . they cracked me up and picked up my spirits! All through the race, but especially after mile 16 or so, volunteers on bikes were constantly coming up and asking if I was okay and if I needed water, gels or electrolytes (I'm sure they were worried when they saw me . . . I probably looked like hell and was moving at a snail's pace!) I've done a number of marathons on warm days, but I've never been to a race that was so supportive to the runners! THANK YOU ALL!


Here are some more pictures: http://www.flickr.com/photos/triple_f/sets/72157614892534807/