Paris Mountain 20K Road Race - recap

 

Most popular running races occur in the winter and spring, which doesn't work well in our triathlon training. We are either working on building our foundation for the upcoming season or we are deep in a training phase in route to the first race of the year. However, there's one race that always gets us excited - the Paris Mountain Road Race. As the oldest and most challenging road race in South Carolina, we are lucky that this event starts less than 2 miles away from where we live and it is usually held in Nov/December. Not only doesn't this make for a logistically easy race to get to/from but we know the course very well (primarily from biking it). The reason why we love this race is that it suits us as triathletes - it's a strength-based course. 

My training has been going really well over the past few weeks. On average I swim 4x week, bike 3-4x week (one trainer session on the tri bike and the rest road and mountain bike outside) and run 3x week. The focus has been on building a strong foundation with lots of strength focused workouts and neuromuscular firing. I also do mobility work every day as well as a few ECFIT strength sessions. As I enter 17 consecutive season of long distance triathlon training, I'm feeling incredibly strong and healthy. 

Two weekends ago Karel and I did a recon run on the Paris Mountain Road Race course to see how our bodies handled the course. We started at our house which added an additional 4 miles to the 20K course. With 1600+ feet of elevation gain over 12.4 miles, it's not so much the uphills that hurt but the downhills make the quads and calf muscles work so hard because of the eccentric contractions. The run really crushed us and we felt a lot of soreness and niggles after that training run. It took us several days for us to shake off the damage in our body after that training run. 

We kept the race in our mind for the next two weeks but resisted to register until the last minute. We didn't want the race to negatively impact our consistency with training so after we finished a quality week of training, we were driving home from a mountain bike ride at Pleasant Ridge on Thursday evening and decided we would register for the race when we got home. For the $65 registration fee, we received a pair of socks (super comfy), a soft and light hooded long sleeve shirt and for awards, a big coffee cup. 

To help loosen out our legs (and wake up after a really tough upper-body focused masters swim that morning) we got on our road bikes in the late afternoon. We first dropped off a package to mail at the post office in Traveler's Rest and then went to the church to pick up our packets. We then rode some of the run course (the backside of Paris Mountain) to recon one section of the course that we wanted to double check. 

We woke up around 5:45am on Saturday for the 8am race start. We spent some time working in the morning on the computer (typical Saturday) while eating our breakfast/pre-race meal before doing some mobility and light jogging outside. The weather was perfect, in the low 50's and a light chance of rain. We both had on compression socks and a short sleeve shirt. Karel wore arm warmers (technically arm coolers) and I had one gloves. Karel had 1 scoop Never Second C30 in a flask and had a C30 gel for during the race (on the way down from Paris Mountain). I had two flasks, each with 1 scoop C30 from Never Second. We had no issues wearing our Naked Running belts to a road race as it's what we do in triathlons and in training so even if it's not "normal" to wear a hydration belt in a running race, we always do what works best for us. Karel wore Nike Alpha Fly shoes and I wore New Balance Fuel Cell. 

We left our house around 7:30am to arrive a few minutes before the 10K start. The overall field for the entire race was small but we wanted to be in a race environment during a training run - it adds a little bit of pressure to give your best. 

The first 2.5 miles is uphill - from the start to the top of Paris Mountain. There are two kickers (one near the beginning and one at the top) that are steep but otherwise it is a gradual climb averaging around 6.4%. Karel and I focused on being steady on the climb as that was just the "warm-up" for the rest of the race. After climbing for almost 25 minutes, it was time to tackle the next section of this course. While there was a lot of downhill to look forward to, there was still almost 300 feet of elevation to gain over the next 4.37 miles. Karel found himself in third place at the top of Paris Mountain and I was also in 3rd place overall. There was girl ahead of me that was too fast for me to run my steady effort with and then my friend Allison passed me on the kicker before the top. She was running super strong uphill. I've really worked on my downhill running so I knew that was an area where I could try to move up. I passed Allison on the first downhill and managed to inch my way closer to the first place girl. Nearing the top of Paris Mountain, it started raining but it was a nice rain - not too cold. The rain stopped after a few miles and the temp felt comfortable for the entire race. I noticed on one of the slight uphills that the first place girl had stopped and was managing some cramping in her stomach/sides - which is pretty normal with downhill running and something I was needing to be extra careful about with my breathing, form and gait. I passed her as she was trying to work on the cramps and within a mile, she passed me again. I was happy for her that she was able to work through the cramps and didn't give up. 

There was one new section of the course that surprised me as we turned left off Altamont and it was a steep downhill with switchbacks (familiar with it from biking) so that kinda messed with my mind as I was preparing to run straight. The volunteers were great and there was someone at every corner/turn, even though the course had orange arrows on the ground. I didn't use the aid stations since I had my nutrition with me. 

Once I was done with the "Paris Mountain" part of the race (7 miles and ~1000 feet of elevation gain), it was time for the third and final section of the race. In my opinion, this is the hardest part of this road race. For the next 5.4 miles, we had over 500 feet of elevation gain with very steep and punchy up and downhills. I was still feeling really strong although I could tell that in the last few miles, my legs were getting tired, especially my right leg which tend to fatigue faster than my left leg. I did a quick stretch to pop my right hip around 11.5 miles and that helped me correct my form for the final 1.5ish miles. With a very steep uphill of ~.25 miles with less than 1 mile to go I was on my tip toes working my way up the hill. I was really happy to finish the race feeling strong and healthy. 

Our athlete Yannick won the race in a speedy time of 1:14. Karel placed 3rd overall in a time of 1:22 and I was 2nd overall female in a time of 1:38. We had a lot of fun and it was a great way to get in a quality strength-focused training run. Sure enough, the DOMS hit us hard today. Our legs were talking to us during our 3-hour ride. 

Marni Garmin splits

8:50
9:07
8:39
7:31
7:25
7:01
7:24
7:54
7:41
8:20
7:51
7:47
7:36 (.42 miles)



Karel Garmin splits

7:06
7:38
7:15
6:14
6:03
6:03
6:22
6:39
6:29
6:42
6:42
6:39
6:31 (.42)

Race Report: Lake Summit 10-mile race

 

In early August, Karel and I registered for the inaugural Lake Summit 10-mile gravel trail running race. We assumed this would be one of our last races of the 2020 season but four weeks later we registered for the Florida Xtreme Triathlon (that race recap is still a work in progress - coming soon!). Because there was only six days between the finish of our 300+ mile event and then 10-mile race, we didn't consider actually showing up for the event until Wednesday last week. After finally feeling more normal again and catching up on a lot of missed sleep, I did a short jog on the treadmill on Thursday and had no aches or niggles. Feeling good about my recovery, I decided that I would show up for the race and just run it for fun. Karel was also feeling really good after the race and did a short jog on Friday just to test the legs. All was good. 

On the morning of the race (Saturday), we woke up around 5:25am and had our normal/typical pre race meal (Oatmeal/fruit/nut mix for Karel and 2 waffles w/ nut butter, banana, syrup and granola for me). I spent around 15 minutes foam rolling before we left the house around 6:45am. Karel did a light mobility session in our workout room before we left. It was a chilly 39 degrees when we left and the temps only dropped as we made our way 50-minutes north to Tuxedo, NC. 

We really enjoy running at Lake Summit - even though it's a drive to get there. We take our campers there as the gravel running is really good for the body and the scenery is really nice (lake houses and lots of trees). The nice thing about the lake is that you can run all the way around it - for almost 10 miles total. It's mostly gravel with a 1.5 mile pavement section and a little pavement to start/finish each loop. While the start/finish of each loop is flat, there are a few kickers of hills with a switchback section on the far end of the loop.

After picking up our packets around 7:30am, we spent a good amount of time warming up. Our athletes Josh and Eedee met us there for the race. 

Unfortunately, Karel's quad (by the knee, inner leg) was bothering him when he would land. It was such an odd thing as he had no issues the day before when he ran. He assumed it was coming from his hip (his hips have been really tight) and with his previous issues with his back, he tried to get his legs warmed up but by the time the race started, he decided to skip the race to not do any damage. Karel was not upset by this decision as this was just a "fun run" and not worth the risk of injury.

I was really surprised how good I felt. I had no residual soreness and I felt fairly fresh. I only swam a few times and ran once last week and really focused on refueling, rehydrating and sleeping - a lot of sleeping! I had a few low moments during the race but the recent 3-day Xtreme event sure did teach me a lot about working through those low moments!

I absolutely love running on gravel/trails so I found myself running happy. After the first 2 miles, I never had more than 2 people within a quarter mile of me so it felt like a solo run where I could be with with my own thoughts. I wasn't out there racing but instead, just giving my best effort on the day without digging deep. I settled into my steady endurance effort. I didn't have any expectations but just to run the mile I was in and to listen to my body. The race field was fairly small (~150 runners) and it was a safe and well-run event by Upstate Ultra. 

For the first few miles, I just focused on settling into a good rhythm. By mile 3 I was making my way to the first hill and gave myself a short reset (walk/stop) break at the top. I continued to include a few walk breaks (and one quick bathroom break) throughout the rest of the race as my body needs the reset breaks (it works really well for me mentally and physically). 

The switchback section on gravel was tough to run up but after a quick reset break at the top (and a quick potty break) I felt really good running down. With only four more miles to go, I definitely felt a little tired but nothing compared to how I felt during the last few miles of each stage of the Xtreme Tri. That Xtreme event gave me so much confidence and appreciate for my body and mind. I was really bummed for Karel not running but happy to see him cheering me on near the finish. 

I felt like I ran a really steady race, stayed well fueled/hydrated with my Naked Running band (each 10-ounce hard flask was filled with Skratch strawberry lemonade) and had a lot of fun. Knowing that this was my last planned race of the season, I ran with a lot of gratitude for my body. After the event, we made a quick stop at Flat Rock Bakery to stock up on fresh bread (and perhaps a few pastries were added to our order ;) 

Although this event was only six days after I conquered my first ultra endurance triathlon event, I was shocked that I had no fatigue or residual soreness after racing for 300+ miles. I woke up that race morning with gratitude for my resilient body. I never take good health for granted. Racing with no expectations or outcome goals is very freeing as it reduces the pressure and allows you to stay in the moment. After all that 2020 has given us (or taken away from us), I will always look forward to any race opportunity to explore my limits and capabilities with my amazing body. 

There's a well-known saying that reads "quit while one is ahead." This idiom implies to stop doing something while one is still successful. Otherwise, further action runs the risk of spoiling something good. Although the emotional intoxication that comes with feeling superhuman after a successful late season race can make it difficult to stop training and racing, there's more to risk - and less to gain - if you refuse to give your body and mind a necessary break to rest, restore and to recharge. 

I feel accomplished. I feel healthy. I want to keep racing. But in my 14 consecutive years of long-distance racing, I've learned that the best time to enjoy a slowdown is when you don't feel like you need one. 

I'm healthy. I'm not broken.
Thank you body.

Socially distant hugs are better than no hugs! 

RACE RESULTS HERE

Green Valley 10-mile Road Race - Race Report (Karel)

Our Furman Faculty friends (and Pat)

This morning was the 43rd Green Valley Road Race. With a new course and a running race that we have been wanting to participate in for the past few years, we were both excited for the event. However, I had to skip the race due to recent niggle with my hip/back. As you probably know, this is nothing new for me to experience these niggles. Luckily, this time was not as serious as what I experienced this past summer. While I am not sure exactly why this happens, my pelvis/spine often gets twisted. It's not painful but I struggle to move my leg (this time again it's my left leg) forward without feeling some catching, tugging, pulling or tightness in my groin/hip/adductor. Oddly enough, it comes without much warning - although I'm sure it slowly happens overtime. Because I often feel similar symptoms when this happens, I am quick to recognize when I need to back off or adjust my running. Interestingly, the treadmill is actually the place where I can slowly put myself back into place. And I can still swim and bike without any issues - if anything, my biking continues to get stronger. While it may not make much sense what I often go through, here is a picture showing what happens when I get twisted.

You can see how my left ribs are protruding forward when I lay down (I sent this pic to my PT). I have to do a lot of breathing and movement exercises to try to keep myself from getting twisted. My PT exercises (and continuing to run on the treadmill) and also biking are helping to get me back in place. While I would have loved to run this race, I didn't want to take any risks with our first triathlon happening in 4 weeks.

But enough about me....let's talk about my speedy teammate Karel!

We woke up around 5am this morning and the furry crew was not excited about the early alarm. Except for our kitten Ella who loves to play first thing in the morning. Karel did his normal pre-race routine - espresso, oatmeal, another espresso, Normatec boots, change into race gear, a few bathroom stops and mobility, he was off to the race venue around 6:50am. The race started at Trailblazer park which is about 3 miles from our house. After Karel picked up his packet and warmed up, he made his way to the start line for the 8:15am (the 5-mile race started at 8:00am). This was our first really cold morning in a long time (27 degrees) so it was a bit chilly for the start. But Karel found the weather very tolerable for the 10 mile race.

Karel's game plan was to run with the leaders of the race right from the gun. He knew there would be some young speedsters at the race and he had no expectations for what he would be able to run (pace wise) on this very hilly course (~1250 feet elevation gain) so he decided he would just run as hard as he could with the leaders until he couldn't anymore.

The great thing about this race course is that it is very familiar to us. We have ran the course a few times and we run on the same roads a lot in our training sessions. Knowing where each uphill and descend occurred throughout each mile was mentally helpful for Karel - he knew where he could make up time (uphills) and where the pure runners would move ahead (downhills). There really isn't anything flat on this course so it was a really good course layout for Karel.

The first mile felt "easy" for Karel but that seems to happen in any race - the energy of the crowd just sucks you in. After about 2 miles, the field started to separate and Karel found himself with about 10 other runners (mostly men but a few fast girls). When Karel entered the neighborhood next to where we live (Carilion), he knew that tactics would come into play. The field started to break apart and after a steep downhill, Karel found himself with 3 other guys. By mile 5, it was down to 2 others near Karel.

On River Bend Road, Karel was able to break away from another guy and found himself in 2nd. Because I was inside our house on the trainer suffering away during my bike workout, we had two friends on the course giving me updates via text - which was awesome. I love watching Karel race but because I am traveling tomorrow, I needed to get in a good quality brick (and swim today) so we both discussed the plan and decided it was best for me to stay at home. Thankfully, this was just a "fun" race for Karel.

Although Karel was now in 2nd, it was only for a small amount of time. Karel really worked the uphills (which is a strength of his) and found himself repassed on the next downhill. Karel's legs just couldn't turn over any faster. At this point, the race really started. He could still see two guys ahead of him but it was all about that 2nd place guy who was still within Karel's reach. Karel knew he needed to hang on to keep his pace as he didn't want to push himself alone. So he gave everything he could for the next few miles - up and down the hills. But it wasn't enough. Although the rubber band didn't break, Karel ended up 3rd by about 20 seconds. First place was about 1 minute ahead.

Karel was thrilled with his race as he never sees these kind of paces when he trains. Although Karel hasn't done any speed work, all of the strength-based and progressive runs (along with some tough bike workouts, lots of swimming and strength training) have transferred over to speed (when it really matters).

Of course, Karel was not surprised that he was beat by two kids - 22 yrs and 19 yrs of age. At 43 years, Karel is just happy to still be able to hang with the kiddos (especially since he just started run training in 2012 when he became a triathlete!).

Thanks Kristen for the post race pic!

After the race/awards, Karel came home and gave me a brief update as I was running on the treadmill. After a recovery drink (which he had right after the race) and a few snacks, Karel went to the pool for a recovery swim to help loosen things out. I came to the pool just as he was getting out (his feet were cramping - not surprising after the hard morning effort). As for the rest of the day - we enjoyed our first snow day of 2020!