USA Trail Marathon National Championship [Rouge Valley Runners, Ashland, OR]

After the Burning River 100 in August I sort of lost focus.

Tried to run a fast 100K on the Northcoast 24 hour course.
Just not the right place to run a fast 100K. Get's old real fast.

Heading out the the USA Trail Marathon National Championship in Ashland, OR.
Home of the Rouge Valley Runners and the new mecca for running in the Northwest.
I've always wanted to go out and visit, but now have an excuse.

Sort of worried about the climb and altitude being a flatlander from Ohio. But the good thing it's only a marathon.



Below is a Press Release from RVR.

Southern Oregon hosts 2009 USA Track & Field Trail Marathon Championships

Runners can expect much more than the standard marathon “bonk” at this year’s USA Track & Field Trail Marathon Championships. Runners will face an initial eight-mile, 3,200-foot ascent through the steep Siskiyou Mountains that shadow the southern Oregon town of Ashland. The trails and fire roads do flatten out for twelve miles in the middle of the race but maintaining pace may become difficult at the oxygen deprived 5,000 foot level. The final six miles and 3,000 feet of descent will test even the strongest of quads as runners descend on technical single track to the race’s finish at Ashland’s town center, Lithia Park.

Championship prize monies totaling $6000 will be awarded to the top five USA Track & Field male and female finishers as well as the top three USA Track & Field male and female masters finishers.

Last year’s Lithia Loop Trail Marathon winner, Jeff Caba (Bend, OR), is returning to defend his title. Sporting a 2:31:12 at this year’s Twin Cities Marathon, Caba will defend his title against his fellow training partner Andy Martin (Bend, OR). Martin ran a 2:25:46 at Twin Cities, and is no stranger to the trails as his team placed second at this year’s six-day Gore-Tex Trans-Rockies Race.

Chasing these gentlemen will be Thomas Brooks (Eugene, OR) who placed third in the steeple at the 2007 USA Track & Field Championships with a time of 8:27.34. Aaron Saft (Fletcher, NC) who won the 2007 USAT&F Trail Marathon Championships in 2:30:53. Phil Kochik (Seattle, WA) who won the 2004 USAT&F 50 Mile Trail Championships. Mark Godale (Aurora, OH) who sports personal records of 2:30 in the marathon, 3:17 in the 50 kilometer and 7:08 in the 100 kilometer distance.

In the women’s race, the two race favorites are Devon Crosby-Helms (Sausalito, CA) and Krissy Moehl (Seattle, WA). Crosby-Helms brings with her a time of 2:49:50 at the 2008 California International Marathon and a 2:53:20 at this year’s Boston Marathon. She also has wins at the 2008 Vermont 100 Mile Endurance Run and this year’s Vermont 50 Mile Run. Moehl hopes to cap a stellar year which includes a victory in France’s 103-mile Ultra Trail du Mont Blanc and her runner-up position at the Western States 100 Mile Endurance Run.

Also heating up is the competition for the men’s master’s title. Dan Verrington (Bradford, MA) ran a 3:25:22 at this year’s USAT&F 50 Kilometer Championships. Verrington will be chased by his fellow club mate (Central Mass Striders) Dave Dunham (Bradford, MA) who finished runner-up in the 2001 JFK 50 Mile and 2001 USAT&F 50 Mile Trail Championships. Greg McMillan (Flagstaff, AZ), of McMillan Elite, will vie for the title as well, as he sports a personal record of 2:31:58 in the marathon.

Training Week August 10 - August 16

Monday:
9 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles

Tuesday:
8 Miles a.m. Downtown Cleveland

Track Workout: Solon
4 Miles p.m. Warm-up.
5:30, 5:34, 5:32
4 Mile Cool-down.
Hot day, felt the 100 mile blues.
Day Total: 20 Miles

Wednesday:
9 Mile a.m.
9 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles

Thursday:
10 Miles a.m. Tempo run at 6:10 pace.
10 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 20 Miles

Friday:
25.2 Miles a.m. Ran to work from Aurora to Downtown Cleveland in 3:29.
Three water stops and one bathroom break.
6 Miles in p.m. Downtown Cleveland.
Day Total: 31 Miles

Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park].
7 Miles p.m.
Day Total: 19 Miles

Sunday:
Perfect 10 Miler, 59 min. Hot and Humid. Not to happy about my time.
7 Miles warm-up/cool-down.
10 Miles p.m. - North Chagrin Reservation - Trail with Kam our tour guide and my brother.
3 Miles p.m. - in Aurora
Day Total: 30 Miles

First time in awhile I ran three time a day on Sun, plus run to work kicked my butt.

Week Total: 156 Miles

July 16 - August 12 (Training Week & Burning RIver 100)

Since Buckeye 50K I kept up the usual training of high milage with speed and tempo runs.
The Tuesday before the Burning River I wanted to hit the track and run hard.
I ended up doing 800m hard then 1,600m at 5:02 then another 800m. I felt strong. The rest of the week was easy miles going into the 100.

Breakdown of the Burning River 100.
The first 13 miles were on roads. Felt like I was walking, nice easy pace almost relaxing. Once we hit the polo field the pace picked up. Trying to run smart and even. The course has a pretty good climb up to rt. 91. From the Harper ridge aid station it is pretty much down hill to shadow lake aid station where I took off the road shoes and put on the trail shoes. From Bedford to the tow path is pretty much down hill. You can really hammer this section. The single track from the hike and bike to the tow path is smokin fast. From the tow path to station road then the carriage loop. On the carriage loop at the top of the first climb was water, but I did not have a bottle so I had to lay down on the ground to drink. A couple of hikers witnessed my skill of drinking and were very amused. I know I was getting tired and still had some issues from Western States where I can't feel my feet hit the ground. It feels like they are asleep and tingle. Had my first big wipe out on the carriage loop, thought I broke my shoulder. At Station road bridge for the second time I picked up my water bottle. Hammered down to Boston store. From the store hit the Brandywine falls loop. Very tough during the heat of the day. I felt like crap. But once you arrive at the falls it's a down hill return and can push the back to the store. Jeff picked me up a the store to pace me to the covered bridge. Going through the ledges is and awesome section of the race. It's the money shot! The Wetmore and corn field were a mess. Sloppy mud. Wayne pick me up at the covered bridge for the perkins loop. Wayne fell pretty hard into the muck and lost a shoe. Kam took over for the last 15 miles to the finish in 16:16. Thought I would run faster. Really struggled the last 60 miles.

Track work out the Tuesday after the 100.

8 Mile a.m.
Track Workout: Solon
4 Miles p.m. Warm-up.
5:22, 5:27, 5:28
4 Mile Cool-down.
Day Total: 20 Miles

Track work out 8.12.9.
8 Mile a.m.
Track Workout: Solon
4 Miles p.m. Warm-up.
5:22, 5:26, 5:23
4 Mile Cool-down.
Day Total: 20 Miles

July 13 - 16 (Training Week & Buckeye 50K)

Buckeye Trail 50K
The race had the strongest starting.
Mike Seymour: 2:27 marathoner
Damon Blackford: 2:25 marathoner
Kam Lee: 2:31 marathoner
Stephen Benesh: 2:36 marathoner
Kyle bowman: 2:40 marathoner
My goal for the race was to run as hard as I could to the turn around and see what happens.
Ended up hitting 1:55. As soon as I turned around Mike Seymour arrived.
Kam Lee was a couple min. back. Had a little delay do to a train crossing the course at mile 20.
Pretty tired on the way back, but held onto 3rd in 4:05.

The most impressive runs were by Seymour, Benesh, and Pope.
All three first timers for 50K distance. Pope only being 20.


Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles

Track Workout: Solon
4 Miles p.m. Warm-up.
5:14, 5:12, 5:03
4 Mile Cool-down.
Day Total: 20 Miles

Wednesday:
9 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 17 Miles

Thursday:
10 Miles a.m. Tempo run at 6:00 pace.
OFF p.m.
Day Total: 10 Miles

Friday:
3 Miles a.m.
OFF a.m.
Day Total: 3 Miles

Saturday:
1 mile warm up
32 Miles a.m. - Buckeye 50K [Cuyahoga Valley National Park].
Day Total: 32 Miles

Sunday:
16 Miles a.m. Ran from Aurora to Hudson and back.
Day Total: 16 Miles

Week Total: 116 Miles

July 6th - 12 (Training Week)

Coming off Western States I feel pretty fit. Not to happy with my time, but pleased to finish on such a hot day. Had all my toe nails shoved off and bad blisters.
Could not feel my legs from about half way down the calf to my toes.
The legs give off a tingle feel when they hit the ground, almost like falling asleep.
The good new is the feeling is starting to come back.


Monday:
10 Miles a.m.
10 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 20 Miles

Track Workout: Solon
4 Miles p.m. Warm-up.
5:16, 5:14, 5:03
4 Mile Cool-down.
First time in over a year I felt like I could push my body to run hard.
Day Total: 20 Miles

Wednesday:
9 Mile a.m.
9 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles

Thursday:
10 Miles a.m. Tempo run at 6:00 pace.
10 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 20 Miles

Friday:
9 Miles a.m.
9 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 17 Miles

Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park].
7 Miles p.m. - with Kam on trail.
7 Miles p.m. - in Aurora.
Day Total: 26 Miles

Sunday:
12 Miles a.m. Solon
7 Miles p.m. Solon.
1 hour of weights.
9 Miles p.m. - in Aurora.
Day Total: 28 Miles

First time in awhile I ran three time a day on Sat & Sun.

Week Total: 150 Miles

Looking forward to the Buckeye 50K.
Should be great weather and the most competitive competition in years.
Could have 3-5 guys under 4 hours if all hold up.

Racing — February 15 - March 15

I ended up running 4 races in a month span.
I would not recommend running events that close together and did not expect fast times toward the end. I am very pleased with the first two performances.

2.14.9: Austin Marathon - 14th Overall in 2:46:09
Felt pretty good, lacking some speed. Weather was perfect, mid 50's.

3.1.9: USA T&F 50K National Championship - 4th Overall in 3:21:37
Can't complain had a pretty good performance for what it's worth. Weather was cold and windy, low 30's.

3.8.9: Shamrock 15K - 3rd Overall in 57:01
Felt slow, ran 13 miles before the race. Weather was nasty. Cold wet rain.

3.14.9: Way Too Cool 50K - 62nd Overall in 4:34:21
Could not get into a groove, very unhappy with performance.
Went out pretty slow and still felt like I was running at altitude.
Weather was perfect.

Ultra Runners of the Year – 2008

Below are some of the performance that caught my attention.
In no specific order.
I'm sure I missed a few.

No question Mike Wardian was runner of the year.

Mike Wardian
One of the most impressive highlights was his back to back marathons.
1st Overall: 3/29/08 National Marathon 2:25:00
3rd Overall: 3/30/08 Knoxville Marathon 2:29:50

Being a flat lander and winning White River 50 miler I thought could never happen.

1st Overall: USA Track & Field 50K National Championship
1st Overall: USA Track & Field 100K National Championship
1st Overall: USA Track & Field Trail Marathon National Championship
1st Overall: USA Track & Field 50 Mile Trail National Championship



Jorge Pacheco
Smokin' fast times.
1st Overall: Rocky Raccoon 14:12
1st Overall: Badwater 135 23:20

Scott Jurek
Three-peat
1st Overall: Spartathlon 23:12

Adam Lint
Adam had a great season impressive performances all around.
3rd Overall: USA Track & Field 50K National Championship
3rd Overall: USA Track & Field 100K National Championship
2nd Overall: USA Track & Field 50 Mile Trail National Championship

Karl Meltzer
Karl's AT record attempt was impressive.
He had issues early on but continued on.
1st Overall: Coyote Two Moon 17:24
1st Overall: McNaughton 17:40

Serge Arbona
1st Overall: Umstead 15:53

Matt Carpenter
After a year to contemplate the race he came back and won.
1st Overall: North Face 50 Mile

Kyle Skaggs
Made Hardrock look easy. Half: goat/cheetah.
1st Overall: Hardrock 23:23

Andy Jones-Wilkin
Repeat offender at Vermont 16:07

Hal Koerner
Angeles Crest 18:29

Anton Krupicka
Maybe the fastest time for a 50 mile trail race in the US.
1st Overall: American River 50

Dave Mackey
1st Overall: Miwok 100K, CR

Oz Pearlman
May have the fastest time in the US for 50 miles on road.
1st Overall: Chicago Lakefront 50 Mile
2nd Overall: JFK 50 Miler

Tim Clement
Fast time for a old man with a family.
Burning River 17:40

Steve Stowers
2nd Overall: USA Track & Field 100K National Championship

Daniel Verrington
Fastest USA Time for ever for 45 and up.
5th Overall: USA Track & Field 50K National Championship 3:17:29

Eric Grossman
1st Overall: USA Track & Field 50 Mile National Championship
1st Overall: Mountain Masochist Trail Run

Kami Semick
No brainer for female runner of the year.
2nd Overall: 100K World Championship

Mark Lundblad
Well deserved, and getting faster.
1st Overall: JFK 50 Miler

My performances.
Gold, Silver, Bronze and Me!
4th Overall: USA Track & Field 50K National Championship, Ran a personal best of 3:16!
4th Overall: USA Track & Field 100K National Championship
4th Overall: USA Track & Field Trail Marathon National Championship

2008 - Year in Review.

I had a great start for 2008.
Ran a strong marathon 2:38 followed by a pr in the 50K at the USA National Championship.
Just missed qualifying for the Boston Marathon with my time for the 50K. Ended up running 3:16.

I competed in 3 USA T&F National Championships and was 4th overall in all three.
[50K, 100K, Trail Marathon]

My summer was a bummer.
When Western States was cancelled I decided to take advantage of some hard runs.
I hammered too hard at Squaw Valley and really trashed my hamstring.
June and July was trying to recover and still keep some base miles while backing off the speed on the track and my tempo runs.

In October tried to re-group for a fall ultra, but never felt race ready.
I committed to running Sunmart Texas Trail 50 Miler in December.
During the race I never felt like I was actually racing or in a groove.


Total Milage for the year was 4,957.

Not too bad for having a bad couple months during the summer and backing off the tail end of December.

Last Month of 2008

Training Week November 24 - November 30
Week Total: 122 Miles

Training Week December 1 - December 7
Taper with Sunmart 50 Miler on the 6th.
Could not get into a groove.
Week Total: 80 Miles

Ended the year with a little down time after Sunmart.

Training Week December 8 - December 14
Week Total: 66 Miles

Training Week December 15 - December 21
Week Total: 70 Miles

Training Week December 22 - December 28
Week Total: 66 Miles

Training Days December 29 - December 31
Week Total: 33 Miles