Monday, March 17, 2014

Another LBL Adventure

Enjoying some trail miles (WKRC photo)
I first met the LBL Canal Loop in January of 2008 when I circumnavigated the frozen trail in preparation for that year's event. It was love at first sight. I was captivated by the way the 11.3-mile loop trail meandered up and down and back and forth, by the scenic views of both lakes, and by the fact that the loop was conveniently broken into four segments with road crossings. Running the canal loop was like running a mile in that I was lured into a fast pace early, challenged by the 120-130 foot high hills of the third "lap" and then pulled toward the finish after climbing to and rounding the radio/cell tower midway through the fourth segment.

My chosen race that year was the 60K, though, so I was practicing to cover the loop three times - a "12 lap" race which I thought of as a 5K. I ended up running there four times that winter. The weather was always cold, with temperatures at or below freezing. I covered more than a marathon on three occasions as I followed two loops with an out/back beyond the radio tower. I was SO ready to break five hours in the 60K!

A note of interest here is that I did not slip, stumble, trip, or crash one time during any of those runs. The scars on my hands and knees serve as proof that my crash landing skill set has seen much development since those early days.

The 2014 crash impact zone
Race day arrived in 2008 with a big surprise. The one-hundred-mile drive took well over two hours due to falling snow. I doubted that the race would even take place after I passed two overturned salt trucks on the Kentucky parkways. And I was loving my all-wheel drive Matrix as its spoiler plowed my pathway.

Arriving twenty minutes before the 6 a.m. start, I was anxious to begin a race of that distance with 6-8 inches of snow on the ground. Steve Durbin, the indefatigable LBL Trail Run race directer, assured the assembly of lunatics that a weighted sled had been pulled along the hidden trail through the 12-20 inch drifts on the Lake Barkley side of the loop.

The Polar RC3 GPS map of the LBL Trail Runs
Running in third place after leaving the road at 1.9 miles, I followed deep footprints in a shallow indentation made by the sled. I was quite thankful for that sled path since the trail was rarely obvious.

The first lap involved a lot of post-holing in drifts and then sliding on the hills. It was ten minutes slower (1:38) than I had planned to run - and it wore me out! During the second loop (1:40) I ran in a narrow snow ditch formed by the field of runners. Then, the third loop (1:43) was run in the same ditch, but the warm ground had melted the packed snow, creating an icy mud bath. A trip in a cluster of rocks and roots minutes after starting that third lap caused me to slide and bounce head first as if going for home plate. My feet later became encased in the icy mud which made them hurt like hell as I tried to make the 1.7 road miles back to Grand Rivers. I finished in 5:26 and couldn't feel my feet for another two hours.

Just before leaving the roadway this year (WKRC photo)
Because of that 2008 experience I was not intimidated by the snow and ice of 2014. Not at the start, anyway. As soon I entered the trail (in third place again) I realized that I was not breaking through the hard snow/ice. I slipped over and over, but that seemed to energize me as I tried to drop the two guys behind me (Sorry, Greg :) Then, as I took a sharp turn when the trail reached Lake Barkley, I went down hard. My right foot slid left under me and I crashed onto my right knee before my temple hit. It nearly knocked me out. I staggered to my feet just as the two pursuers caught up.

I noticed that my right groin was sore soon after, but figured it would work itself out. It only worsened as I climbed the taller hills on the second side of the loop. I had entered the 50M, though I never intended to go that far. That meant I could pick my race as I ran. I really wanted to run the 60K again, but I soon realized that I would be limited to one loop as I was not about to cause myself serious injury after what I went through last year. My 2014 LBL turned into a relaxed, long tempo run. I wore a recently acquired RC3 GPS and had not personalized the HR zones, so the plot below does not accurately show that I spent half of the event below my tempo zone, causing the average HR to be at the lower limit of that zone.

Polarpersonaltrainer.com heart rate and altitude data from the RC3 GPS
I had my number changed from a 4 to a 1 when I reached the end of the loop. I later learned that I was one of a record number of 167 drop downs. And I was actually relieved to be running back to town with fresh legs. Now, a week later, I am even more elated, as I have just completed a solid week of run and bike training that would not have been possible if I were nursing throbbing legs or a groin injury. The strained groin was mostly healed before my short follow-up Tuesday run.

Four Reduced to One
In the end, that lap of slipping on ice was only a 1:23:20, which was three minutes slower than the first lap of my 2013 marathon and about a minute faster than my training laps in recent months. My finishing time of 1:45 was a full ten minutes slower than I anticipated running, but it was good enough for third overall in those conditions. For comparison, last year's record setter was about eleven minutes slower than his record and five minutes ahead of me as he won again.

Pictures and videos taken later in the day show shoes submerged in frosty mud bogs that formed after the temperature climbed to 60 degrees. Seeing those images left me with mixed emotions. I am relieved that my feet didn't have to go through that again. I am also glad that I didn't offer myself more opportunities to fall (many others came in bloody and head to toe muddy).  I am also bummed that I didn't add more challenge to my adventure. No problem. I'll go back. And now the only distance I haven't run is the 50M.  That seems like a good reason to return!

Greg and I seem to know how to have fun!

Wednesday, January 29, 2014

Lookout Mountain TN/GA


Taking advantage of a recent three day weekend, I pointed the ct south with the intent of exploring Lookout Mountain in Tennessee and Georgia near Chattanooga. I had driven through the area many times, but had only stopped to check out the famous aquarium and Point Park in the Chickamauga and Chattanooga National Military Park. OK, I confess: Years ago I did take the advice of one million billboards and drive the family to Rock City. (And on this trip I did stop in the cleverly placed ($$$) Starbucks at Rock City for wifi.)

I had also read about the extensive trail system on and around Lookout Mountain, including the Bluff Trail which follows along the defining cliff line on the west side of the 2,389-ft high and 84-mile long mountain/plateau. Little did I know how much I would discover and do during a sixty hour visit.

A date with my favorite "local" trail at sunrise on Saturday morning, you know, the Canal Loop in Land Between the Lakes in Kentucky, kept me from leaving immediately after school on Friday. Having loaded the ct with the appropriate run and adventure gear, I met fifteen other Evansville area runners at LBL just before sunrise. We merrily ventured out in the brisk 18F/15mph conditions for runs that varied between one and two laps around the 11.3-mile loop. I ran around once before returning uphill to the just beyond the radio tower for 14.5 miles to garner my longest run since last year's LBL marathon in March. And, amazingly, I did not fall or even stub a toe once on the rugged trail. What a perfect start to an outdoor weekend!
A BOR gathering at LBL
The rest of the morning was spent driving to Lookout Mtn with a wee stop in Nashville to gather some Cals at a watering hole called the Rock Bottom Brewery - love their BBQ chicken cheeseless pizza). A visit to Jackalope Brewing Company was overdo, but out of the question on that trip with another two hours of driving. Soon!
Shelby Street Bridge view of the Cumberland River and Nashville
An early afternoon arrival in Chattanooga allowed for some successful recon of trail heads and a sunset hike to loosen up the legs. A nightcap at Moccasin Bend Brewing Company completed a mighty fine day.

The next morning I caught a clear sky sunrise over Chattanooga during a "warmup" jog. Then I accessed the Bluff Trail for a slow, ultra style roundtrip run of about ten miles between Covenant College and Point Park.


That run started out as a short hike to take photos on the Bluff Trail - in jeans, a down coat, and trail shoes. I moved further and further to gain new photo ops and faster and faster as the miles passed, eventually climbing the staircase to Point Park and descending to the Civil War battle site at Cravens House below the point.

Along the way I crossed paths with curious hikers and runners. "Are you injured?" "What's chasing you?" "Rock fall?" One pair of trail runners, when I caught up to and passed them from behind, merely stared in response to my hearty "G'morning!" The lesson here is to avoid running on trails while wearing street clothes. I smiled at the responses and generally had a blast until I turned my right ankle about one hundred meters from the end of the run. Back to the Bosu Ball . . .

Another short hike loosened the ankle. Then, as if by careful planning, I ended up at the Big River Grill and Brewing Works (near the aquarium) just in time to see Manning and the Broncos take the field. I felt at home rooting for Manning from a barstool in a packed Tennessee Brewery.  Interestingly, during my time in Big River I had conversations with a number of parents who were in town for a huge cheerleading competition. Their various takes on cheerleading competitions were entertaining, enlightening, and jaw dropping. What a racket! With little interest in the second NFL game (who played??), I ventured back up the mountain for another hike under a perfectly clear night sky.

Though I had debated on a drive to Cades Cove in the Great Smoky Mtn NP to run a circuitous route into the high country, I decided to explore more of Lookout Mountain after seeing a photo of Cloudland Canyon. Cloudland was a mere twenty minutes away and visiting it would save me four hours of driving. This, folks, was an incredibly wise decision. What a gem!

Cloudland Canyon State Park offers much to an adventurous soul. Trail heads along the major roads and within the park allow access to the 3500-acre park's trail system. There are enough trails to satiate even an ultra runner's desires. Tent and RV camp sites, cabins, group lodges, and even yurts(!) are lodging options. A large picnic area is located along the east rim of the canyon. That is where I began my seven-hour exploration of the canyon on a cloudless and brisk MLK morning.

A narrow, 1100-ft deep slot canyon called Sitton's Gulch's was carved by Daniel Creek as it cut through layers of sandstone and shale. Guides say that 600+ stairs line the steep to vertical walls of the fragile gulch, but my count, up and down, was 456. I took photos of the walls and waterfalls in the dark gulch. I also hiked/jogged the 4ish miles of the West Rim Trail and I made the four mile out and back journey along the Sitton's Gulch Trail. What an treat! I left many more miles of trails to explore during future visits. While leaving the park I welcomed in what has become a rare warm day this winter by opening up the sunroof and windows. Honestly, I felt like I was abandoning a newly formed friendship.

One final stop at the Cravens House completed the trip. I wanted to take the time to study the landscape during a meal. I also took a leisurely hike up to Point Park in order to visualize those poorly fed union soldiers climbing that steep slope through dense fog, a storm of musket balls, and screaming cannonballs in order to take Lookout Mountain on a cold November morning in 1863.

Here are some of the photos I took with my little Canon Elph during this Lookout Mountain adventure. The morning shade of the bluff and the low light in the canyon tested the camera. Sadly, after several years of service during these trips and while running ultra marathons, I dropped and dented it on the grated metal stairs while leaving Cloudland Canyon. It continues to shoot, but its life has likely been shortened due to the wounds.

Sunrise nears
Decisions 
Looking west into the I-59 industrial corridor
Each turn presented a photo 
Vortex chill still present 

Peaceful trail silence . . .
. . . occasionally broken by train wheels and whistles
Manmade cliff passage
Find those stairs here? (Center)


Giant's Niche 
For your protection
Warrants a night run

Confusing sign, but I'll take both!
Stairs to Point Park NMP entrance
Ochs Museum Point Park
Moccasin Bend from Point Park overlook
The lots were full of cars
Another quiet trail run
Cloudland Canyon first view
Cloudland is a break in Lookout's bluff
Some of the many stairs
Rocks and icicles of death
Hemlock Falls
Look closely to see the stairs zigzag up

Cherokee Falls
A cascading Daniel Creek
Along Sitton's Gulch Trail

Sandstone meets shale
Cravens House below Point Park
See you along the trail . . . ST

Monday, January 6, 2014

2013 In Pictures


A look back at 2013 in no particular order.
Reflection Time
A Run Along the Mountain to Sea Trail in NC
Running Through a Frozen Cloud in the Smokies
Walking tour of Denver Arts District
Welcome to My Morning - LBL Kentucky
Seen on Pearl Street in Boulder
Distant Forest Fire in Rocky Mountain National Park
Ouray Brewery
Even a panoramic cannot reveal all of the breathtaking beauty of
the Black Canyon of the Gunnison NP
It's Pikes Peak - Really! 
Garden of the Gods on the way to Pikes Peak
(the morning after the previous picture)
Sunrise Run Along Chicago's Lakefront
Favorite Tree in Chicago
Breakfast at The Corner Bakery, Chicago
 Aspenglow in Rocky Mountain NP
RMNP Reminding Me of Joyce Kilmer
RMNP (Know which lake this is?)
A Slippery Slope in RMNP

Elegance in the Arizona Sonoran Desert Museum
RMNP
If the hand fits, drink until merry!
Looking for space . . . to find out who I am
All Smiles After Turkey Track Half
Tiny People at Mesa Verde NP
Brutal and Rewarding Run - River and Back
Bellied Up at Elevation Beer Company
Garden of the Gods - I will Climb That
A Run With Friends at LBL
Team Spokesmen at the USI Hall of Fame Induction
Incredible Light Show on Canada's Parliament Building
First 5K Trail Run Since 1981
Home Away From Home
Only Like Seeing the Rockies in the Rearview . . .
. . . When I Still See Them Ahead
Some Sights Cannot be Unseen
Pikes Peak Summit House View
Rubber Detached From Road 
Dislocated and Broken Thumb
Catching Up With a College Teammate
These boys watched the Colts get humiliated by the Rams
before celebrating 21st and 28th bdays at the Ram Brewery
Back Home Again
Boulder at Night from Mt. Sanitas Summit
Another Fire Near Wolf Creek Pass in CO
This Smoky Valley Reminded Me of the Smokies of NC
See What I Mean?
RMNP Because I Can't See it Too Much
Some Mighty Fine Beer!
I kept climbing places just to fly back down
Mural at my favorite brewery of all
Tommyknocker - Idaho Springs, CO
On the spine of Quandary Peak again (14,265 ft)
Cruising down from Leadville to Buena Vista, CO
Another well earned nap
Silverton to Durango by Rail
Cycling North of Durango 
Every volunteer guide was
good - she was great!
Crested Butte, CO My Vision of Heaven
This happened a few times . . .
but only once with Burkey in Iowa
Medalists in Ottawa 
Seems contradictory, huh?
The Other Broken Hand . . . 
Ottawa Parliament Hill Overlook
Two TTs on a Sultry Afternoon
We meet again in Arizona - what a great guy
It's a desert museum, silly . . .
Chocolate and a stout for the belly . . .
Family and friends for the soul on my 28th bday
Goodbye 2013 - ST