Like a Bigfoot

Motivation, Mindset, Positivity, Endurance, Adventure, Perseverance, and Possibility

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Grayson Highlands 50k Race Report

First of all, if you live in the southeast (Georgia, Carolinas, or Virginia) you should sign up for a Run Bum race IMMEDIATELY.  What I look for when I sign up for an ultra is adventure.  That’s my number one priority.  I want well designed courses, fun people, a kick-butt challenge, good food, but most importantly- BEAUTIFUL TRAILS.  The race needs to take my jaw drop by showing me touring me through a stunningly gorgeous place I have never been before.  I want some badass views, waterfalls, cliffs, weird animals, and so on.  At some point during the race I want to feel like I’m Indiana Jones lost in the middle of some crazy wilderness.

I think “Run Bum” the race director gets this.  He must value the same experience.  Sure, the “racing” aspect is tons of fun, but its everything else that makes an event memorable.  

I’ve participated in three of his events (Quest for the Crest 10k, Quest for the Crest 50k, and Grayson Highlands 50k).  All three have been unique experiences that have taken me deep into the wilderness, shown me AMAZING views, and have treated the event more like an adventure than a standard race.

SIDE NOTE: Quest for the Crest in Asheville will legitimately destroy your body, mind and soul (if you are in to that sort of challenge)…seriously, it took an hour to complete the first three miles (3,000 ft elevation gain).

Run Bum events have become my favorite races of the year.

The Grayson Highlands 50k was no different.

My friend Travis (“Uncle” Travis to my two year old) flew out from California on the back of the promise that he will witness THE BEST VIEWS IN VIRGINIA in which Grayson Highlands happily supplies.

Unfortunately we consumed by a cloud during the section of our race that would have been nothing but amazing views for 3 hours…  Fortunately, Travis and I went hiking the day before to check out the course.

Long story short: We ran into some Longhorn Steers that were grazing in the National Forest, we got scared after imagining them running around with their giant horns gored through our limp bodies like marshmallows over a campfire.  We scurried back down the mountain looking over our shoulders every few seconds only to see the bulls slowly following us.  Eventually we made it to the flimsiest gate thinking this chicken wire will surely stop a one ton beast and felt safe again.

To be fair (and to keep our man cards) I was wearing a red coat…. to be even fairer, we found out later that the whole bulls hating the color red was just mumbo jumbo.  Man cards revoked.

We stayed in the loft of a barn in Healing Springs, North Carolina.  In the early 1900s this was a popular destination due to the spring water’s mysterious healing powers.  Needless to say we drank gallons of healing spring water, while high-fiving, and assuming that it would protect us from the punishment of a 50k (it did not…though it was delicious!)

Race Day:

We woke up freezing cold at 4:45am (barn loft=no heat), packed our bags, and drove to the starting line.

Travis had never run a 50k before.  In truth he isn’t much of a runner nor did he train super hard.  Neither of us were worried though.  I’ve known Travis for years and he’s the kind of guy that says he’s going to do something and then goes out and gets it done.  He’s also a stubborn SOB.  His exact quote was that he would finish “even if I have to drag my cold dead corpse across the finish.”

Although I hoped that he wouldn’t die, I couldn’t wait to see him attempt to painfully shuffle around the next morning for no better reason than to please my own twisted sense of humor.

We ran together for the first half mile and then went our separate ways at our own pace.

I saw him at mile 24 for me and 18 for him.  He was looking pretty good – still energetic, smiling, and moving foward (the three aspects of a good race). I’m always impressed with Travis when he goes “mindless mode.”

The race itself was awesome.  Here’s a couple highlights:

  • We ran by the famous Grayson Highlands ponies.  They are pretty awesome and not as scary as the Longhorns.
  • Speaking of which, everyone ran by the Longhorns.  I wasn’t as scared this time because I only had to outrun one other person to be safe….
  • As previously mentioned, we were stuck in a cloud in what would have been the most beautiful part of the race.  I was cool with it because just two days earlier one of my students asked me “what would it be like to be in a cloud?”  Well here’s the answer “wet…and you can’t see very well.”
  • The aid station at the old cabin was AWESOME!  This might be the only trail race in which you run through a cabin.
  • The out and back was fun.  You went straight down a mountain, then up a mountain (as I so terribly describe to Travis in the video), then back down said mountain, and then STRAIGHT back up the mountain.  It reminded me of the good old times had during Quest for the Crest 50k.
  • Towards the end, you rounded a corner and saw the finish line.  “Yay I did it!” every single racer thought until they were quickly informed that they still had a mile and a half loop to go.  It probably had the best view though…so totally worth it.
  • BBQ at the finish line= spectacular!
  • The other racers = amazingly nice people! (One of my favorite parts of Ultras are all the awesome people you get to hang out with)

I finished in 4:53 which I was pretty satisfied with since I was shooting for under 5 hours.  My muscles and joints felt pretty good and I did not have to make any trips to the woods this time so my change in race nutrition seemed to work out!  Yay!

Travis finished like a champion!  We ate some BBQ, waded in a cold river, ate some burgers, drank some healing spring water, ate some spaghetti, played some SCRABBLE, then fell asleep.  The next day he had to shuffle his beaten and broken body down the stairs….it took at least 5 minutes…am I bad friend if I say that I found it hilarious!

 

Overall, it was a great experience!  These adventures keep me inspired, keep me healthy, and most importantly keep me happy.  Can’t wait for the next one!

“If only”

“If only_____________, but_______________.”

The mantra of the weak.

“If only I had more time, but I don’t”

“I would eat better if only I had more money, but I don’t”

“If only I could get this job, become famous, look like her, meet someone perfect, live somewhere else, have a different family…”  and so on and so forth.

Cut the excuses.

Everyone has “If onlys”.

Overcome them.

You have the resources, the information and (probably) the support.

Do you have the drive?

Biking: Day One

Day one of bicycling:

  • Rode about 22 miles in an hour and a half.  Didn’t crash.  Didn’t run over a copperhead.  Need new brakes though…my brakes are garbage.
  • Note to self: Always wear sunglasses when riding a bike.  I spent the hour after my ride pulling random insect parts out of each of my eyes.
  • Note to self #2: Geese don’t give a shit if you are walking, running or even on a bike.  They will still chase you if you come close to their babies.

In all fairness I did end up running almost a mile yesterday…  I was pushing my daughter in a stroller while on a walk with my wife and her friend when a giant thunderstorm rolled in.  Being superdad I jogged back to the house to beat the storm.

That’s all for today.  Just a quick check in!

Have a wonderful Tuesday!!

Recovery Month

It’s been one week of absolutely no running.

NO RUNNING….AND I DID THIS ON PURPOSE…

AND I SURVIVED!!!

It has been a strange week.

It’s going to be a couple of strange weeks.

I’ve officially put myself on a running hiatus after training for and participating in two 50ks in the last few months (Holiday Lake and Grayson Highlands).

Basically, I’ve been in training mode since December and need a month off for mental and physical health.

One of my life goals is to stay a lifelong athlete. I need competition in my life. I always want to be competing because competition brings me joy, purpose, a reason to stay healthy, adventure, inspiration and so much more.

Also, I never want to lose my “super power” of being able to run up mountains like a freaking goat.  To keep this ability sharp I have to avoid overuse injury.

To be a lifelong athlete, it is important to take time off.  Not time off from being active, mind you, just time off from trail running.  This allows the body to recover and the mind to relax a bit.  So until June I am not signing up for any future events (beside a few backpacking trips I’m planning).

Instead for the month of May I’m doing two things:

  1. Focusing my running muscles and joints on recovery
  2. Expanding my horizons in different activities

I’m going to be doing much more yoga, bodyweight training, biking and swimming (if my face doesn’t swell up like the StayPuff Marshmallow Man again).

I’m not going to be in “training mode” per se so I won’t be on as strict of a diet or a training regime.  This doesn’t mean I won’t eat healthy most of the time, but it does mean that if someone offers me some cheesecake you can bet your life I’m not turning it down (and I’ll probably ask for seconds…sue me).

This is going to be a fun FUN month.  I’m looking forward to trying some new activities.  And I’ll make sure to report on my adventures (hopefully none involving face-planting on the bike)!

(Also I owe you guys a Grayson Highlands report which I promise I’ll post sometime this week…less training also equals more writing)

SIDE NOTE: I am signed up for a trail series in my town that I will be participating in once a week.  Each Wednesday in May about 45 people will run a 4-6 mile loop on the trails.  Times will be updated every week until there is an overall winner (think NASCAR for trail runners).  I’ve skipped it the last two years and wanted to make sure I signed up this year….though I probably won’t be competing too hard.

Recovery Mode

Recovery week.

So far I’ve eaten the food.  ALL THE FOOD!

I’m taking a week off from the whole eating healthy and exercising routine.  Everything is fair game.  Burgers, Pizza, Reese’s, Cookies, Ice Cream.  Is it bad for you?  Fair game.

Let’s be fair…I won’t go completely off the deep end.  I’m like the kid in the pool who’s on that weird slope between the shallow and deep parts.  I’m still going to eat my normal healthy stuff for breakfast and lunch.  But dinner and dessert is going to be guilt free.

I need this.  After a big event I must hit refresh: physically AND mentallly.

Physically my body needs rest.  I’m trying to promote recovery through gentle activity like hiking, yoga, slackline, and very light weight lifting.  Just no running (more on this soon).  Active Recovery.

Active recovery is the best.  It will heal your body faster than just plopping on the couch like a slob.  (Even though you may want to after an ultra)

Mentally, my mind just needs to take a step out of training mode, a mode I’ve been in since the end of December.  I’m not fretting over nutrition (at least not to the extent I do during training) and I’m spending less time exercising and more time on one of the many other hobbies I would love to learn.

Stepping out of routine can be a good thing.  Especially after establishing the discipline it takes to easily jump back in.

Recovery mode is hard for someone who is constantly in athlete mode but YOU HAVE TO DO THIS for the health of your body and to sustain your career (aka avoiding over-training syndrome- read this fabulous article from outdoor magazine)

So the next few weeks are going to be different and therefore difficult but if I can run long distances in the mountains, I can surely recover in a smart way!

Thanks for reading!  Happy Tuesday!

P.S.- My recap from Grayson Highlands should be up sometime this week.  Check back!

50k Advice to a First Timer

My friend Travis is currently sitting in an airport awaiting his flight to Virginia where he is going to willing put himself through pain an agony for 31 miles.  He’s never ran a 50k before but is prone to crazy events that push him past the edge of comfort.  He is one of the most mentally tough people I know (i.e- dumb enough to never quit)

His only marathon was in college when he asked his sister to “drive me 26 miles out of town and I’ll run back.”  At about mile 20 he realized “huh, probably should have packed some water…”  At mile 22 he realized “huh, probably should have brought a map.” Lost and dehydrated he finally made it to a gas station around mile 26, called his sister, and admitted that he was lost and asked her to pick him up.  He physically could have handled an ultra marathon back to his dorm but it was getting dark and the dude is the worst person I know at directions.  He would have, most likely, been out there for days.

Oh yeah…he did all this just months after getting his achilles tendon reattached due to a football injury.

The dude is tough.  I’ve seen him go into “mindless mode” hiking 14ers, fight through cramps like the Terminator in adventure races, and puke on a offensive lineman in football (I don’t know why that last one is important…but the visual still makes me laugh…to Travis’s credit his opponent lost all will to play football for the rest of the game)

Although he’s a tough guy, I’m curious to see how he responds in a 50k.  So much of it is learned through experience.  Figuring out what to eat, how to stay hydrated, and how to stay one step ahead of fatigue.  First timers usually struggle a bit with these until they figure out what works for them and their bodies.

I told him I would write this article and give him a few little tricks that will help him have a successful race.

  • Tip #1:  Keep moving forward

At the end of the day an ultra is that simple.  Keep putting one foot in front of the other until you eventually cross the finish line.  You can run, walk, limp, crawl, whatever as long as you are keeping forward momentum.  All that matters is forward progress.  You will get there.

Travis has already promised that he is getting across the finish line “even if you have to drag my cold dead body.” So he already has the ultra-runner trait of pure stubbornness working for him.

  • Tip #2: Eat early and Keep eating

Consume calories early!  Consume calories often!  This should be his mantra.  Eating food in the first few miles feels really weird.  “I don’t need this yet!”  But if you want to be successful you have to stay one step ahead of the inevitable bonk that comes from calorie depletion.  Keep supplying our body with energy!  This is of the utmost important.  Eat when you’re not hungry…especially when you are not hungry!

  • Tip #3:  Take a moment to appreciate what you are doing

Enjoy the view, celebrate the energy of the other competitors, laugh at the bizarreness of the event.  Heck maybe you can appreciate the fact that for one day only you have NO RESPONSIBILITIES except taking one step and then another.  We are so busy in life.  There’s always a billion things going on, so many responsibilities all the time.  But in a long race, all of that fades away.  Appreciate that!

  • Tip #4: Buy running shorts

I’ve preached the beauty of running shorts for YEARS to this man and he refuses to listen.  I do not know what biases he has against running shorts, but the dude needs to get over it and purchase some.  If only he would try them out his eyes would be open to their amazing anti-chafing qualities.

  • Tip #5: Make friends

Find someone running around your same pace and talk to them.  Be social.  They could be a key contributor to your ultimate success.  If they are experienced ultrarunner they will be able to share great advice that could help you get across the finish line.

  • Tip #6: Set small goals and small rewards

“If I make it to the next aid station I will allow myself to listen to a kickass song.”  “When I hit ten miles I’m going to let out a primal roar!” “If my pee is clear, I will do a little dance.”  Silly little rewards keep the race fun and will help the time fly by.

  • Tip #7: Smile

Smiling releases endorphins.  Endorphins feel good when you feel like shit.  It’s science.

  • Tip #8: Recovery stream

Find a freezing cold stream and sit in it at the finish line (or during the race….or just dip you foot in it).  It will help your muscles recover after the destruction they just faced.

There are probably a million more tips I’m forgetting but will share with him on the drive to camp tomorrow.  I will be back sometime after to share the story of our adventure.  It’s going to be a great time!  RunBum puts on some of the best races in the Southeast.  Check him out if you are out this way!

Tapermode

Four days out from the Grayson Highlands 50k and I’m in full taper mode.

If you are not an active competitor in endurance races a taper is essentially the few weeks leading up to a race where you lighten the work load.  You take slowly take it easier and easier until (a few days before the race) you do nothing at all.

Everyone is going to taper differently because everyone’s body responds to stress, exercise and relaxation in different ways.  I always suggest experimenting with a few different tapers over a few different events to find out what works for you.  (I’m still trying to figure this out for myself)

There’s a billion websites out there that will give you specific taper strategies (this is not one of them!)

That being said a taper is a necessity.  Especially before your big race.  Without tapering you are facing the fearsome duo of overtraining and injury.

I’m still experimenting to find out what works best for me but I’ve been following this basic idea:

 Gradually ease up on the running workload and focus more on flexibility and nutrition.

  • Four weeks ago I completed my long run of 22 miles. (Usually I would do more but I am already mostly trained from the Holiday Lake 50k in February)
  • Three weeks ago I cut out any long run over 10 miles, eased up on my strength training, started focusing on yoga and movement, and (sadly) ate my last pizza and (even more sadly) drank my last beer.
  • Two weeks ago I stopped any intense (speedy) running, focused more on slow easy miles to keep the body loose, cut out any food that is “bad” for me, focused all strength training on higher reps with lighter weight, and began a routine of cold showers to promote recovery.
  • This week I’ve ran two slow flat training runs (to keep the legs loose), did some gentle yoga classes, went for a few hikes and practiced active recovery.

ACTIVE RECOVERY= Hikes, Slackline, Bodyweight Movements, Yoga, Super slow jogging, Walking.   Really it’s anything that keeps the body moving and loosens up your muscles.

What I’ve learned in this round of Tapering:

  • You need Hard Rock to get through a 5 minute freezing cold shower.  My favorite is “Calm Like a Bomb” by Rage Against the Machine.  You will suffer….but at least suffer with a little bit of rage.
  • Walking around DC with a two year old is enough to wear out even the most in shape ultrarunner.
  • You won’t be really good at Slackline right away.  I keep visualizing myself as Rocky at the beginning of the montage when it comes to slackline skills.
  • Nutrition is still hard to nail even if you are now experienced in endurance training.  Dessert always looks so delicious!
  • I sweat way more during a yoga class than I do going for a run.  It looked like rain was falling off my face.  Oh yeah, I smelled pretty bad too…

That’s all for today!  If you feel as though you are lost or have not accomplished anything of worth lately than I suggest signing up for an event or begin to plan a trip.  It’ll give you something to look forward to and more importantly something to train for!

Happy Wednesday!

Setting the Bar

“There’s something intimidating about setting the bar high.  Now there’s a new standard you are going to have to reach every day.”

-Brady Manriquez

Anticipation

“When was I the happiest?  Simple.  It was when I was dreaming.”

One of the biggest happiness tips I can offer is to plan a future event that you can look forward to.  I need this in my life.  If I don’t have something I am anticipating- be it a trip, an athletic event, an adventure- I find myself falling into a funk.

Currently I have:

  • Grayson Highlands 50k (this weekend!!!!)
  • A possible Linville Gorge backpacking trip
  • Friends from Iowa coming out to be involved in something I’m dubbing “the Chris Ward badass tour of Virginia”
  • A GIANT scary life-changing move

The events themselves are awesome, but part of the fun is simply the anticipation- the planning, the researching, the shit-talking (for mancations), the training, the roadtrips.

Currently I’m preparing for a buddy to fly out from L.A. to the Grayson Highlands 50k.  I’ve promised him the quintessential Appalachia experience in the most beautiful part of the state.  We are staying in North Carolina in some lady’s barn, possibly kayaking, hanging out by a campfire, and visiting some wild ponies.  It’s going to be a great time!

If you feel as if the wheels of your life are spinning, as if you have nothing to look forward to I would suggest stopping what you are doing, type in “beautiful places in ___________ (somewhere nearby)” to Google, email a bunch of friends (email 10 because at least one or two of them will be able to go), find a date a month or two away, and immediately plan a trip!

Good luck!

Now I gotta go pack up my bags for this weekend!  Happy Monday!

Random Friday Thoughts

“Would you rather aim to high and miss or aim to low and hit?” – Don’t know who came up with this quote, but it was the feature of a great discussion on the Joe Rogan Experience with John Dudley.

“You are more powerful than you think you are.  Act accordingly.” – Seth Godin

  • If you think your actions are not being noticed or are not powerful, I’m here to remind you that you are wrong.  People are observing, kids are picking up on your behaviors.  Act like the person you want others to become.

“To spend your life in fear, never exploring your dreams is cruel.”- Once again I’m not sure who said this…I need to become better at writing these things down!

“Try hard, be honest, help others and ourselves.” – The Obstacle is the Way (book by Ryan Holiday)

  • The three rules of life according to Ryan Holiday

“Trust the PROCESS.  Do the right things right now.” – I think this is a concept of Nick Saban (head football coach of Alabama)

Happy Friday!  Hope you are taking the right steps towards your dreams today!

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