Taper Time

If you ask my husband what I like to read in bed at night, he will say,
"Ultrarunning Magazine...over and over again." He is correct. I am a student of the sport and love to get my hands on new training ideas and philosophies. I am particularly intrigued by the taper process, perhaps in part because after months and months of big miles, I am happy to cut back and chill. But I also dread the taper because somehow I find myself doubting my training and months of preparation...perhaps it's just endorphin withdrawal that is causing these doubts? In any case, today's post is on the taper because I am tapering for the Bull Run Run 50 on Saturday (the photo above, taken by Anstr Davidson, shows the glorious bluebells along the BRR course).

Back in October I attended an excellent information session on the taper that was geared for marathoners. I took away some valuable information that has really helped me in the months since. Specifically, I try to stay in my routine (stretching, strengthening, etc) as much as possible but with a cut-back in mileage. This taper for Bull Run is particularly challenging because I raced the Terrapin Mountain 50K on March 28 and had three weeks to recover, train, and taper again. Since many ultrarunners are often faced with multiple tapers since we like to race a lot, I thought you might be interested in what I did since March 28:

1st week (March 30-April 5): Mon: Swim, 20 mins. Tues: OFF. Wed: easy 4 mile/weights. Thurs: easy 5 miles. Fri: Swim 20 mins. Sat: 9 miles with 3 miles hill repeats. Sun: 9 miles with 4 miles at tempo on trails. Total miles: 27 miles

With the exception of the weekend runs, everything was run at recovery pace---very easy. The goal of this week was to recover, eat well, and sleep well.

2nd week (April 6-April 12): Mon:Swim 20 mins. Tues: 3 miles with 3 x 1:00 hill repeats. Wed: Swim 20 minutes. Thurs: 9 miles with 4 hilly miles at tempo (7:10 pace). Fri: Easy 8 miles on trails. Sat: Easy 8 miles on trails, lift upper body and core only. Sun: 8 miles with 5 miles at tempo (3 x 7:20 and 2x 7:05). Total: 36 miles

This was the "work" week...I ran as I felt but could tell I was recovered from the 50K enough to push the pace on the weekend. I still kept the mileage low but the runs were either quality or recovery...no junk. The goal of this week was to keep the blood moving with quality work but in smaller doses, and to stay sharp by training on the same kind of trails (rolling singletrack) as the race.

This week: (April 13-April 17): Monday OFF. Tuesday, 4 miles easy with a few hill pick-ups. Wed: Swim 20 minutes. Thurs: 5 miles easy, stretch. Friday: OFF, Saturday, RACE DAY!

The goal of this week is to stay sharp with a few short runs, fuel and hydrate well all week, get quality sleep and keep the work and family stress at a minimum. I don't think we pay attention to weekday stressors enough...they can add up and impact our race day in a huge way.

I am helping a few friends get ready for the MMT 100 and am beginning to sketch out their taper period which will start around May 2. Depending on how my plan above works for BRR, I will incorporate a few of my "lessons learned" into their plans. For example, it is time for the MMT runners to start training as much as possible during the warmest part of the day on the rockiest, knarliest trail, to condition their bodies to the heat and their feet to the rocks (they should have been training all spring on rocks, btw).

I also have a few friends in taper mode for Boston, which is on Monday, April 20. Let's hear from some of you folks running Boston and compare how the Boston taper and the Bull Run taper differ!

As they say, we are all "experiments of one." I would love to hear what has worked for you in terms of the taper, and what hasn't. Share your ideas!

The Best of Ultrarunning for my 100 miler peeps

Grindstone 100 opened entry today.

Bill Potts, my training buddy here in town, signed up. It will be his first 100. He will suffer.

I signed up too. Full moon and the Chimney Hollow Trail...perfect!

To others who are running Gstone, Umstead or Barkley (both this weekend), MMT or any other 100 miler this year, check out Bill Gentry's blog for some perfect ultrarunning quotes and inspiration. Gentry should know...he is old school ultrarunning.

Have an awesome race at Umstead, buddy!

Terrapin Mountain 50K

There is nothing I love more than discovering new trails, especially sweet singletrack with gorgeous mountain views. In October I had the pleasure of running on fabulously tough new (for me) trails around the Wild Oak Trail area as part of the Grindstone 100, and yesterday I ran the awesome trail network around Terrapin Mountain, which lies west of Bedford, VA in Sedalia.

RD Clark Zealand resurrected the old Terrapin Half Marathon last year and added a "marathon" which really was more like 50K, so in 2009 he created a new course and made it an official 50K, 31.1 miles with over 7500 feet of climb and descent. The start/finish took place at the Sedalia Center at the base of Terrapin Mountain, and it was a perfect venue with lots of room for camping and the post-race party. Start time was a convenient 7:00am, which meant I could catch my son's lacrosse game Friday night and sleep in my own bed, and drive the 1.5 hours to the start in the morning.

The half-marathon attracted a number of newcomers to trail running and racing---and they sure picked a tough race! The 50K and half-m runners shared the same course, but at mile 5 the 50K ers went on a 17-mile detour away from Terrapin Mountain while the half-m runners headed back to the finish. After climbing up to Camping Gap (AS 3 of the Hellgate 100K), we descended 5 miles straight down before hooking up with the Glenwood Horse Trail and a section of the Hellgate 100K course. I enjoyed seeing this section in the daylight, as I typically run it around 2:00 am in that race! Temps were in the 50s and there was a light fog everywhere---I thought about the runners I know from Oregon and how these conditions were typical for them---perfect for running!

We climbed back up to Camping Gap and continued on the Glenwood Horse Trail before entering a lovely loop section that shares a part of the Promise Land 50K course. This was really fun---runnable climbs and rolling downs in the woods before popping out on the horse trail again and heading back to Camping Gap. In this section we could see other runners and everyone was yelling support to one another--"looking great" and "way to go", etc. Just the positive support we needed before the steep climb up to Terrapin Rocks, an outcropping with incredible views (but not today---too foggy). We punched our number to prove we were there, and then started the descent to Fat Man's Misery, a tight squeeze of rock that rivals those on Old Rag. Another number punch here, and then it was time for the fast, steep, technical downhill to the last AS.

Up to this point in the race, everything had been runnable but now we had a quad busting descent to rocky river bed trail to the AS---yuk! Thankfully this didn't last long, and after the AS we were treated to the best trail of the day: gorgeous singletrack that wound around the side of Terrapin Mountain on the right with beautiful views of farms, lakes and the valley to our left. Since it was all a net downhill, one could really crank up the pace before popping out on the last 2 miles to the finish---and I did! I felt terrific---never a bonk-y moment thanks to regular helpings of Clif Bloks and Nuun. I was very pleased with my time (5:43) given the amount of climb, and feel very ready for Bull Run 50 in three weeks!

Overall, I would give Terrapin 50K an "A" for trail beauty and toughness, great volunteers, nice schwag (Patagucci singlet for the women---a nice change from the ubiquitous T shirt), and post-run fellowship. It was a blast to visit familiar trails from other races and to discover the beauty of Terrapin Mountain in a challenging 50K.

Live webcast results are here.

Race blog is here.

Catawba Run-Around 2009

Yesterday I celebrated the arrival of spring (and the first day of spring break) with the Catawba Run Around, an informal "non-event" gathering of ultrarunning friends. This was my fifth CRA; in 2004, I ventured down to this little mountain valley west of Roanoke as an ultra newbie, knowing virtually no one in the VHTRC and certainly clueless about "adventure training runs" in the mountains. 35 miles and 8,800 feet of climb later, I emerged a changed ultrarunner: I had gained more confidence and more appreciation for the incredible natural beauty that awaited me in the sport. Most importantly, I made some dear friends in the process and officially became an active member of the VHTRC.

The CRA uses some of the most scenic trails in Virginia: an older, now-retired section of the Appalachian Trail known simply to us as "North Mountain" as well as other trails that encircle the Catawba Valley. Because it's not an "event", it's not directed by "anyone", but runners somehow get excellent aid at three different locations and a Patagonia shirt at the finish! The CRA ranks right up there with many well-known ultras in terms of organization, schwag, trail beauty, toughness, and fellowship. It is the essence of the sport.

The best part of the CRA for me? Besides the gorgeous views, fantastic trail, and outstanding support, the best part of the day is always watching the others finish while eating and drinking and resting my sore legs! And did I mention the 8,800 feet of climb in 35 miles? It's a 35 miler that runs like a 50. My best time was in 2008, when I ran 9:13 in the easier, counter clockwise direction. This year, we ran it in the harder clockwise direction on the first hot day of the year (temps were in the mid-70s) and I ran 9:24. Not too shabby for an old lady in the heat.



Here are some of my favorite pics below:



The Green Team of Michele Harmon, me and Jill Quivey at the start



David Horton gets pumped for another CRA (he ran the loop the day before, so this is day 2 of his CRA double)



The group at the start



Sunrise hits North Mountain, a 12-mile stretch without aid that takes about 3 hours to complete



Front runners Aaron Schwartzbard, Mike Mason, and Clark Zealand (who set a CRA record of 6:50) pose for the camera while descending Dragon's Tooth



23 miles later, a view of where I had come from--North Mountain-- from Tinker Cliffs



Rebecca Byerly, Bobby Gill and me on top of McAfee's Knob, 10 miles from the finish



9+ hours later, I am treated to this view of the the final mile to the finish and of Dragon's Tooth, the first big climb of the day!



The icing on the CRA cake: Dinner and fellowship at the Homeplace. All you can eat fried chicken, mashed potatoes, green beans, corn...mmmmmmm.

See the rest of my CRA photos here.

See Charlie Miracle's awesome CRA photos here.