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Topic: Raleigh, NC runners!!!! |
JasonsDrivingForce
Cool Runner |
 posted Nov-30-2006 08:51 AM
  
quote:
Originally posted by RunBobaluRun:
Finished with a 25:18. So I'm happy that my fitness level for running is in that good a shape. Probally swim tomorrow. Got to let the PF heal from today.Bob
Good job Bobalu, Glad to hear you are getting back into it. I hope the PF gets better for you. Man, it was starting to sound like everyone was starting to shut it down for the winter already. However, I have seen some people I know running on Cary Parkway this week. Several of them I know are getting ready for the 14 miler on Saturday. It should be a good race. Judging from the times last year it seems like a slow course though. So how many of us have races left this year? By the way the FINAL results are up for the 2nd empire series! Congrats to everyone who placed and to those of you who ran all 5 races. That is a great accomplishment! Results
http://www.active.com/results/viewresults.cfm?e_id=1342433
Award Winners
http://www.active.com/results/viewresults_multiple.cfm?filename=1342433_20061129091602.txt
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RunBobaluRun
Cool Runner |
posted Nov-30-2006 02:58 PM
I see a couple of people signed up for Umstead marathon. Good luck. This is one tough marathon. Running Umstead is very difficult due to the hills and soft ground (as compared to the pavement). I can say that I don't miss marathon training in Umstead, but I do miss running in Umstead. Last year I was able do my long run in shorts and short sleeve shirt early every Sunday morning in Umstead all through the winter. I would occasionally add hat and gloves as needed. Benefits of a warm winter.Bob ------------------
I am dynamic and the mountain is static, but when I run up it I swear it moves.
Bob
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JasonsDrivingForce
Cool Runner |
posted Nov-30-2006 05:06 PM
quote:
Originally posted by RunBobaluRun:
I see a couple of people signed up for Umstead marathon. Good luck. This is one tough marathon. Running Umstead is very difficult due to the hills and soft ground (as compared to the pavement). I can say that I don't miss marathon training in Umstead, but I do miss running in Umstead. Last year I was able do my long run in shorts and short sleeve shirt early every Sunday morning in Umstead all through the winter. I would occasionally add hat and gloves as needed. Benefits of a warm winter.Bob
Bob,
How bad are the hills in Umstead? I ran three miles into the park on my long run on Sunday. After running up those 4 stupid hills that I ran up on Weston and Cary Parkway I was glad to get on the trail. I remember thinking ok I can sit back and relax now for 6 easy miles. I guess the hills must come in after Graylyn road meets Reedy Creek Pkwy. Is that the case? I am signed up for the Umstead marathon. That will be my last chance qualifier if the others don’t work out. My course is in the link below. Does Umstead get much hillier after this point? I felt like I was much faster in the park because the constant pounding on the concrete was getting to me. I guess I will find out how well I do on trails in the 14 miler on Saturday. That is supposed to be somewhat of an off road course. http://www.gmap-pedometer.com/?r=557121
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JasonsDrivingForce
Cool Runner |
posted Nov-30-2006 05:18 PM
Oops Umstead is not certified so no qualifier there. That is ok I think I will have a good shot at it before then.
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RunBobaluRun
Cool Runner |
posted Nov-30-2006 06:04 PM
Trail marathons are not qualifiers--they don't want the extra expense.The route you ran on has one small but steep hill. The rest of the route has a slow rise or decent and isn't too bad. I have talked about the loop in Umstead. The loop involves running on Graylon, Turkey North, Turkey South and Reedy Creek. You can go counterclockwise or clockwise. That is where the large hills are located. Turkey North being the most challenging. Two more trails to explore are Reedy Creek Lake Trail (1/2 mile long very steep hill) and Cedar Ridge Trail (starts off nice and has a some rough ground at the end with a steep hill). Both of these trails are connected off Reedy Creek Trail (past where you stopped). Once you start exploring Umstead, I think you will be impressed with the hills. Add the fact that you don't get the same bounce off the ground as you do pavement and you will find your time per mile fall off. You need to practice in Umstead to be aware of your marathon pace--it won't be the same as the road and varies from where your located in the park. See the web site for Umstead map: http://www.ils.unc.edu/parkproject/visit/wium/home.html The problem I have is that the downhill running is the worse thing for my PF and my pinched nerve in my neck. I have been avoiding Umstead for months now. I'm thinking about doing my loop run again. Very challenging run--but I will have to take the downhill slow to avoid the pounding. Bob ------------------
I am dynamic and the mountain is static, but when I run up it I swear it moves.
Bob
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JasonsDrivingForce
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posted Nov-30-2006 09:14 PM
quote:
Originally posted by RunBobaluRun:
Trail marathons are not qualifiers--they don't want the extra expense.The route you ran on has one small but steep hill. The rest of the route has a slow rise or decent and isn't too bad. I have talked about the loop in Umstead. Bob
bobalu, How steep are these hills? Steeper than the ones on weston parkway? Those are pretty steep. Now you have peaked my curiosity. I will definitely have to check the whole course out. It is an 8 mile jog to the start of the trail I ran. That would make for a really long run if I run there and then do the loop. I better hold off on that until after the marathon. Sounds cool though. ------------------
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bonesheal
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posted Nov-30-2006 09:21 PM
Here's a map of the marathon: http://www.carolinagodiva.org/umsteadmarathon/umstead2006map.jpgI'll be doing my long runs there all winter, maybe starting this Sunday. I'll try to work out a way to see most of the course before I have to run it for real. I'm curious how much it will affect my pace. I haven't run a marathon before, or even raced a half marathon, so I don't know how to plan it. I'm thinking of just figuring out how much my normal training paces are disrupted, then add that amount to my projected marathon pace. Any other suggestions? ------------------
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brook trout
Cool Runner |
posted Nov-30-2006 09:26 PM
JDF - you were running in the shallow end of Umstead. Try the loop Bob describes. Or, just run N. Turkey Creek as an out and back and you'll be a believer. The hills aren't unrunnable by any means, but you'll be hard pressed to stay anywhere near your normal goal marathon pace back there.I think running a marathon out there is nutz! No way you'd BQ out there (even if it weren't certified). A 3:10 marathon in Umstead is probably like a 2:45-2:50 marathon on a normal course. If you run it, just run it for fun. Running Umstead, on the tails of another marathon, is practically begging for an injury! ------------------
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RunBobaluRun
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posted Nov-30-2006 09:57 PM
You can park outside the gate on the east side of Reedy Creek Trail to run the loop (marathon trainers can run 2-3 loops). You park on Trinity/Trenton Road. I havn't been out there, so not sure how the parking is lately. Understand that the hills are manageable. The problem is that with the loop length of about 7.25 miles, the longest flat section (flat is realitive since the ground always rises and falls slightly out there) is about 0.8 miles (right around the east gate). Most of your time is spent going up or down, sometimes easy long hills and sometimes steep short hills. The biggest challenge for marathoning out in Umstead is learning to pace yourself up and down the hills, so you have something left in the tank to finish strong. I got pretty good with my pacing by just running out there 2-3 days a week and making sure to do my long run and mid-week long run out at Umstead. I enjoy the loop, but when I had to run it twice or (gasp) three times it was no fun at all. To give yourself an even better workout try starting in the Reedy Creek parking lot off Harrison exit on 40 and run down the trail to the road to get to the trail head of Reedy Creek Lake Trail and run down to the loop and come back up Reedy Creek Lake Trail at the end of the run--that one is about 9.4 miles I think. Throw in Cedar Ridge Trail and you got yourself a short long run--and you hit every decent bride hill in the park. Now for even tougher hills, you have to run the hiking trails those have the added fun of keeping your feet guessing at the footing. Bob ------------------
I am dynamic and the mountain is static, but when I run up it I swear it moves.
Bob
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JasonsDrivingForce
Cool Runner |
posted Dec-01-2006 09:17 AM
Well the trail I ran was what I consider flat. However, the short .9 miles I ran before the start of the trail were not fun. Check this out. Rises and falls 100 feet in .877 miles. That hurt at mile 7 of 22! I am definitely going to do some exploring in Umstead.http://www.gmap-pedometer.com/?r=565073 ------------------
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JasonsDrivingForce
Cool Runner |
posted Dec-01-2006 11:26 AM
Check this out! This is a GPS readout for two people who ran the Charlotte Marathon last year. This is some pretty cool data. You can plot their speed and heart rate vs. distance, time, or elevation.http://trail.motionbased.com/trail/episode/view.mb?episodePk.pkValue=359707 ------------------
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JasonsDrivingForce
Cool Runner |
posted Dec-02-2006 03:28 PM
Well I ran the 14 mile trail run today. That was an eye opening experience. The course was definitely technically challenging. There were many creeks that we crossed, several bridges, and about 6 miles of mud. I was definitely surprised at how different trail running really is. For one, at less than .75 miles into the run the first half of the field ran the wrong way. We had to back track about 150 yards and by then we were now the 2nd half of the field. Let me say passing on a single track run is very very difficult. I felt pretty good on the first half(7 miles 56 minutes). However, I started to get a pain in my Achilles because of the crazy steep hills and steps. I started to slow down considerably on lap two. With the marathon on Saturday I just didn’t want to risk it. Then it happened. Shortly after GreeneHouse passed me I fell. I pretty much just went head first down a hill. I caught both knees on rocks and I knew I had gashed my right one. I got up and I really couldn’t run so I tried to walk. That wasn’t working very well either. Then I relised that I was probably 3.5 miles into the second lap. I couldn’t just go back because it was the same distance to the finish. So I just gutted it out and finished with a 1:06 second lap. I actually ended up with a 2:00:09. That is right, I missed my goal by 9 seconds. That sucked. I just couldn’t kick it enough at the end. I guess the wrong turn cost me about 1-2 minutes in total time so I would have been below 2:00:00. Anyway it was a fun race but I don’t think I will run more than one of them a year. Looking back on it running this race before the marathon was kind of stupid. Oh well I really thought this was going to be run on a trail like what I have run at umstead instead of just heading into the muddy woods. I would like to congratulate Greenehouse who had a very good run.I know that I am ready for the distance in the marathon. However, I definitely know that I can not go out too strong. I need to set a reasonable pace and stick with it. I am thinking that I will probably just go out with the 3:15 pace group and then fall back or speed up depending on how I feel. Now I hope I haven't ruined my marathon chances with the race today. Oh well, nothing I can do about that now.
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greenehouse
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posted Dec-02-2006 08:32 PM
Thanks JDF,Good write-up on the race; good to see you out there today! There's no doubt that course was particularly wooly today, given the rain of the past couple days. You had a good run as well, and there's no doubt you would have broken 2 hours without that backtrack at the start. I suppose I reasonably happy with my time today, though I was hoping to improve a bit more on last years time than I did. (I guess I'll write that off to the harder/muckier conditions - last year it was much more dry). Generally, after any trail race I do (1 or 2 per year to scratch the trail itch), I'm happy to have just survived! Look at it this way - the hills and conditions you faced today should make (even the hilly) ThunderRoad course seem like a walk in the park.  You're a strong runner, and you should be happy about the fact that you've gotten yourself ready to run the marathon distance in pretty short order. If you don't get the BQ in Charlotte, then you can look to the spring (Myrtle) with the advantage of 1 marathon's experience, and a bit more time to train in your favor. Last words of advice (that you already know) : Do not go out too fast. Do not try to make up for any "lost" time by speeding up mid way through. Find a comfortable pace, and stick with it. [ If you're still feeling good @ mile 23-24 or so, and want to speed up, then go for it ] Oh yes - finally: do not go out too fast.  I suspect that today will be my wrap-up race for 2006, next up will be a Resolution Run somewhere to ring in 2007! Good luck, and have a great race this weekend!
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bonesheal
Cool Runner |
posted Dec-03-2006 09:17 AM
JDF,
I'm guessing you didn't take the double stroller with you yesterday.------------------
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dougal98
Member |
posted Dec-03-2006 04:35 PM
Hi, I'm a Wake Forest, NC based runner - new to this forum. I'm registered to run the half in Charlotte next Sat (as a warmup for Disney 07) but can't get away on the Friday so will be heading up early AM on Saturday. I was wondering if anyone from around the north Raleigh area was also leaving early sat and if so would be interested in carpooling. I'm willing to drive or to chip in for gas if anyone has a spare seat. Thanks! Good running everyone.Phil PS> JasonsDrivingForce, your times are amazing with a DOUBLE stroller. I think I saw you whizzing by at the Autism 5k!
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JasonsDrivingForce
Cool Runner |
posted Dec-03-2006 08:06 PM
quote:
Originally posted by bonesheal:
JDF,
I'm guessing you didn't take the double stroller with you yesterday.
Yea, I left the kiddies home for that one. Man that would have been fun to line up with the stroller on that one though. I can see it now, the race director would have been like " Whoa, you can't run with that". And I would just reply "What? They have helmets on!?". Naw I am done with the stroller for the rest of the seaon. It is just too cold for both of them now. My son will be old enough to run the mile next year so I am not sure if he will still be interested in the stroller. I might just have to put the strollers up on ebay if my daughter doesn't want to ride in it anymore? Although running with only 20 pounds worth of baby in the single would definitely be easier than the 85+ pound double. I guess we will just have to wait till next season to see.
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JasonsDrivingForce
Cool Runner |
posted Dec-03-2006 08:29 PM
quote:
Originally posted by greenehouse:
Thanks JDF,Good write-up on the race; good to see you out there today! There's no doubt that course was particularly wooly today, given the rain of the past couple days. You had a good run as well, and there's no doubt you would have broken 2 hours without that backtrack at the start. Look at it this way - the hills and conditions you faced today should make (even the hilly) ThunderRoad course seem like a walk in the park. You're a strong runner, and you should be happy about the fact that you've gotten yourself ready to run the marathon distance in pretty short order. If you don't get the BQ in Charlotte, then you can look to the spring (Myrtle) with the advantage of 1 marathon's experience, and a bit more time to train in your favor. Last words of advice (that you already know) : Do not go out too fast.
Thanks, Greenhouse. I definitely need someone to keep me in check. I plan on absolutely controlling my pace this weekend. I want to run as close to even splits as possible. I know I will hit the wall around 18 miles because I have on my long runs. I was able to push through it on the 22 miler though. I was also able to push through it on the last mile yesterday. I was struggling after I fell. That hurt a lot! If I get to 23 and I still have it then I am going to finish strong otherwise I am going to just make sure I finish and live to run another day. Good luck to anyone else running. I am going up on Friday so I wouldn’t be able to car pool with anyone. Greenhouse, You had a great running season. Look out next year though. With a lot more training and more experience I hope to be right there with you. See you at the next race. Whenever that might be? ------------------
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RunBobaluRun
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posted Dec-04-2006 11:39 AM
Travis, you ran a 14-mile trail race one week before your marathon? First the stroller, now this? That's it, your on the Santa's naughty list. I wish you best of luck in Charlotte--heavens knows you'll need it.Ran 10k Saturday on the ATT. Longest run since May. Wanted to run to be 9 minute per mile pace, but started to falter in the middle of the run, but found a second wind and finished with a 8:20 timed mile. 10k time 56:35. Yesterday I felt the stress of the 10k during my 26 miles bike ride. Today swimming--hopeful this will give me some recovery. Tomorrow, thinking of an hour bike ride with a one mile run right after. They call any workout where you do two or more of the three triathlon events back-to-back a brick. So I'm bricking it tomorrow. Bob ------------------
I am dynamic and the mountain is static, but when I run up it I swear it moves.
Bob
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JasonsDrivingForce
Cool Runner |
posted Dec-05-2006 11:33 PM
quote:
Originally posted by RunBobaluRun:
Travis, you ran a 14-mile trail race one week before your marathon? First the stroller, now this? That's it, your on the Santa's naughty list. I wish you best of luck in Charlotte--heavens knows you'll need it.Ran 10k Saturday on the ATT. Longest run since May. Wanted to run to be 9 minute per mile pace, but started to falter in the middle of the run, but found a second wind and finished with a 8:20 timed mile. 10k time 56:35. Yesterday I felt the stress of the 10k during my 26 miles bike ride. Today swimming--hopeful this will give me some recovery. Tomorrow, thinking of an hour bike ride with a one mile run right after. They call any workout where you do two or more of the three triathlon events back-to-back a brick. So I'm bricking it tomorrow. Bob
Bob, Glad to hear you are getting back into it. I hope everything goes well for you. Yes, I know I am probably stupid for running that race on Saturday but I survived it and I am actually back to full strength today. It actually only took me about 24 hours for my muscles to recover from the 14 miles. However, it took me about 3 days to recover from the bumps and bruises I received in the fall. I feel good today. My achilles doesn't hurt at all and the swelling has gone away. Next stop Charlotte! My wife and father and maybe some friends are coming down to see me run. This will be the first time in 18 years that my dad has seen me run. No pressure right? The last time we ran together was the half marathon that we did cold turkey(No training at all). I don't think I will have that problem this time. I feel like I have done some decent training. As long as I don't get an injury during the race I am confident that I will finish. Not so sure about my time though. It is going to be tough to hold that pace for so long. I will give it my best shot though. On another note. It looks like I was wrong about the 2nd empire banquet day. It is on Saturday instead of Sunday. I guess I will have to miss it. That kind of stinks that they schedule it during the two biggest marathons in the area. I worked hard to get a chance to go to the banquet but I am not going to miss the marathon for it. Oh well I hope they give us a second chance to pick up the award. Congrats again to everyone for a great racing season! Has anyone mapped out there goals for next year? ------------------
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bonesheal
Cool Runner |
posted Dec-06-2006 07:53 AM
quote:
Originally posted by JasonsDrivingForce:
Congrats again to everyone for a great racing season! Has anyone mapped out there goals for next year?
Thanks for asking! I'm training for the Umstead Trail Marathon right now, but I haven't run any marathons (or raced any halves), let alone a hilly one, so I don't know how to project possible times for that. After that: 19:00 5k (it's 20:07 now)
Two half iron distance triathlons (I haven't figured out how fast I want to go, but it needs to be faster than my friends)
7:00 500 yard swim (it's 8:41 now) I will have run 1700 miles this year, but it was very inconsistent, with a lot of time off in the summer. I plan to run 2500 next year, and stay focused on running while fitting in enough swimming and biking to finish triathlons comfortably. ------------------
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JasonsDrivingForce
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posted Dec-06-2006 09:33 AM
quote:
Originally posted by bonesheal:
Thanks for asking! I'm training for the Umstead Trail Marathon right now, but I haven't run any marathons (or raced any halves), let alone a hilly one, so I don't know how to project possible times for that. After that:19:00 5k (it's 20:07 now)
Two half iron distance triathlons (I haven't figured out how fast I want to go, but it needs to be faster than my friends)
7:00 500 yard swim (it's 8:41 now) I will have run 1700 miles this year, but it was very inconsistent, with a lot of time off in the summer. I plan to run 2500 next year, and stay focused on running while fitting in enough swimming and biking to finish triathlons comfortably.
You have some pretty good goals there. I am running the Umstead marathon also. It should be tough but I don’t think it will be as hard as the trail run I did this weekend. Good luck. Where do you do your training?
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rlemert
Cool Runner |
posted Dec-06-2006 09:55 AM
JDF - If no one else will, I'll lift a glass in your honor. I was surprised to get an invite, but I went back and reread the original Grand Prix brochure and saw the part that I'd forgotten (where everyone who competed in all five races would get an invite). I am apparently one of just 40 to do so this year. As for '07 goals, I guess I've got four: - 1500 miles total for the year
- 25:00 5k - 2:00:00 half-marathon - top-ten finish in my age group in next years Grand Prix.
Good luck Saturday. I'm sure that some day you'll be sitting back in the big easy chair telling your grandkids about all the things you did when you were "young and foolish".
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bonesheal
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posted Dec-06-2006 11:45 AM
quote:
Originally posted by JasonsDrivingForce:
You have some pretty good goals there. I am running the Umstead marathon also. It should be tough but I don’t think it will be as hard as the trail run I did this weekend. Good luck. Where do you do your training?
I live in Wakefield, and do most of my training up here, either on the rolling hills (with a jogger--I think it costs me 20-30s/mile, which makes your performances even more impressive) or on a treadmill. I'm doing early Sunday morning long runs, with tempo, and I was planning on starting to go out to Umstead for many or most of those. I figure I can park at several different spots and do out and backs until I've seen most of the course. ------------------
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brook trout
Cool Runner |
posted Dec-06-2006 05:12 PM
Hi Folks!I ran for 30 minutes at Falls Dam last night, which is a post-injury time PR! No ITB pain, foot pain persists, but I know the cause now, and am no longer worried. See, I thought I had some awful, degenerative ligament issue in my foot, but it's not that. I kicked a root. That was it. I had forgotten about kicking the root, couldn't figure out why my foot was sore, but yesterday, running down the Falls Lake Trail (in the dark), I slammed the injured foot into a root, and the pain was undeniable! It was an ephinay - that's where the sore foot came from! So, now that I know it's just a simple concussion injury, I'm just running through it. Explains why it doesn't hurt while running, too - it's not caused by the running (unless I slam my foot into something hard). Goals for next year? Good question. Get skinny (150 pounds), which should help me get my 5K time into the 18s. That would be nice.
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RunBobaluRun
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posted Dec-06-2006 05:12 PM
Bonesheal, good race times. You have the background to do really well. Suggest doing your long run in Umstead each week. Do the loop as much as possible--it has the best hills (or worst hills depending on how you look at it). Travis, keep the first ten miles easy and if you feel good pick-up the pace. We want to make sure you look good at the end. ------------------
I am dynamic and the mountain is static, but when I run up it I swear it moves.
Bob
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