Only Half Crazy

Have you heard the saying that people who run ½ marathons are only half crazy?  One week after completing the Rehoboth BeachMarathon, I was toeing the line for a race just a mile from my house called the Holiday Half.  When my wife had asked me why the heck I would want to run a half one week after finishing a full, my immediate answer was ”it’s the challenge of it.”  Of course, it help it was a last minute decision that I did not really have time to think about it.  Also, it is really hard to turn down a race on the same trails I regularly train on.

So there I was, ½ an hour before the race started, asking if it was too late to register. Luckily for me the people at Metro Walk and Run who put on the race were very accommodating to last minute request for procrastinators like me.  I even got a full goodie bag that included race technical shirt and a fuzzy blanket.

The big question for me was curious how my legs would hold up.  I decided I run by effort, or more accurately, heart rate rather than shoot for certain time or pace. Through experience, I know a good HR for a half marathon for me is low 160’s.  Yes, I know that is a bit high for someone who runs as often as I do, but it is what it is.

Race conditions were pretty close to perfect, at for me.  Many people don’t like running in the cold but I love it.  The day was a little chilly at 34 degrees, but there was no wind and it was partly sunny.   There was still some snow covering the wood bridges, but other than that, footing was solid along the trail.  I had considered wearing my trail shoes, but ended up making the right choice staying with my road ones instead. 

As usual, I started out a little fast and ran the first mile at a 7:30 pace.  One day, I will actually stick to my plan and not go out too fast.  Fortunately, the hill at mile 2 forced me to throttle back to a more sustainable 7:50 pace.  I settled in with a cadence that kept my heart rate right between 165 and 166 for miles 3 through 12.  While my pace did slow a bit, I stayed with my plan of running by effort.  I kept waiting for my legs to get heavy, but to my surprise it never happened.  I even had a tiny bit left to drop my pace by 40 seconds for the last mile.

Even more surprising, I finished with a PR in this half one week after hitting a PR in a marathon.  Maybe there is something to listening to your body instead of my watch.  There was great selection of post-race food – pancakes, eggs, sausage, bagels, oranges and bananas.  I made a pancake, sausage, and egg burrito before heading home.  This is the 2^nd year I have done this race and I can’t recommend it highly enough.  Relatively small size, nice trails, wonderful cheering and decorations and good eats.    

Rehoboth Beach Marathon Recap

Short version – Great race, very flat, super scenic and wonderful after party.  Definitely recommend it.  I missed a PR by a few minutes.  If you are looking for a BQ or PR, this is race to do.

Longer version:

The race size is relatively small, giving it a very friendly feel.  I think combined the half and full together have less than 2,000 runners.  I am lucky enough to have friends with a condo that was near packet pick up, the start, and the finish.  I arrived around 5 pm on Friday evening, picked up my bib, and did a little pre-race shopping.  After dropping my stuff of at the condo, I walked to the Dog Fish Brewing Company’s pub.  As a race sponsors, they givie 10% off to runners.   I had a yummy pre-race fish fry (beer fried fluke, calamari, fries) and a Dog Fish 60 minute IPA.  Well, maybe two of the IPAs, since I was carbo loading.  With no kids or family responsibilities, I was in bed by 9:30. 

I got up around 5:15 Saturday morning for my traditional pre-race meal (bagel with sun-butter and honey, tea).  After checking the weather, I decided on go with shorts, a compression top under a loose tech top, arm sleeves, and gloves.   For nutrition, I stayed light – a hand held water bottle with Nuun and Sports Beans.  And of course, my trusty Garmin 920.

At 6:15 I took a short walk (4 blocks or so) down to the boardwalk for the race start.  I was welcomed by an amazing sunrise over the ocean and perfect weather– a few clouds, low 40’s, and no wind.   The race started right on time at 7:00 am.  For the first 3 miles, the course is the same for both the half and full marathoners.  It was a little crowded, but nothing like Marine Corp.   At the entrance to Gordons Pond Trail, the half runners turn around while the full keep going.   The surface changes from paved to finely packed crushed gravel.   Very scenic as I wound my way through Cape Henlopen State Park for next 5 miles or so.   Miles went be very quickly as I fell in with 3:40 pace group.

Miles 9 through 12 are an out and back along paved road.  We passed the ferry before arriving at the turn around at the Lewes Beach Dairy Queen.  They had few samples out for runners, along with a sign “Dairy Queen makes you run faster”.   I skipped the samples, as I did not want to DQ myself.   At mile 12, I turned back into the park, again, feeling great and enjoying the view.

Around mile 18, my pace started to fall behind the pace group a bit, but I still felt pretty good.  I pass near the finish before heading back out along anther trail for a second out and back loop.  My pace continued to slow, but I did fine until the turn around at mile 22 when I took my first walk break.  I managed to alternate running / walking until mile 25, when I summoned whatever reserves I had to run the final 1.2 miles to the finish. 

I picked up my medal (nice swag!), an emergency blanket, and chocolate milk (my go to recovery drink) before shuffling three blocks back to the condo.  A quick shower and change of clothes and I was ready to head back for the after party.  Plenty of food and drink.  In fact, I had to give away a few of my drink tickets.  After stuffing myself, I went back to condo for nap before packing up and driving home.  I did have to stop near the bay bridge to refuel – small pizza for me and gas for the car. 

In all, it was a great race.  I met quite a few people who were running it as one of their 50 state marathon list (for one lady, only 47, this was her 49^th, she only had Hawaii left to complete it).  I think many places in the town were only open this late in the year because of the marathon, so the whole town was very welcoming.   Absolutely would recommend the half or full. 

From the Purple Mountains to the Shining Sea

My next two marathons are a study in contrast.  

First up is the Rehoboth Beach Marathon in December 2017, followed four months later by my 2nd time running the Blue Ridge Marathon in April 2018.

For comparison sake, take a look at some of the stats:

	Rehoboth Beach Marathon	Blue Ridge Marathon
Location	Beach	Mountains
Start Elevation	13 ft above sea level	1,033 ft
Max Elevation	20 ft	2,199
Total Elevation Change	296 ft	7,430 ft
Date	Dec	April
Typical Weather @start	40 degrees	65 degrees
People who run it are looking to	-       Qualify for Boston -       Check off DE as 1 state marathon run	-       Find bigger challenge than "just" 26.2 miles

Looking beyond the obvious, these two races actually have a lot in common. Both have wonderful after parties with excellent post race beer.  Nothing against Mic Ultra, but if I just ran 26.2 miles, I am not counting my caleries.  Rehoboth is sponsored by local beer company Dog Fish, and you get not 1, not 2, but up to 3 beers.  Blue Ridge offers a selection of several area micro beers native to the Roanoke Valley area.

Both also take advantage of state and national park land.  Rehoboth runs though Cape Henlopen while Blue Ridge runs along, well, the Blue Ridge Parkway.  That means incredible views, be it sunrise on the beach, or running above the clouds in the mountains.  

Finally, both are excellent source of revenue for smaller towns.  I am pretty sure some business in Rehoboth only stay open until the marathon before closing for the winter.  Year round population is less than 1,500 people, so race day with its 2000 runners more than doubles the population. Blue Ridge has estimated its 2017 impact to be more than $600,000 in local  revenue(http://www.blueridgemarathon.com/race-impact-continues-grow-tops-3-8-million-8-years/). 

I know the big races, such as Boston, New York, Chicago, and LA, command all the attention, don't overlook smaller races.  

It takes all the running I can do to keep in the same place.

Each time I create a training plan for new race I have to balance my enthusiasm - should sign up for that training plan that guaranties a BQ? With reality - can I really fit 6 workouts in on a Tuesday?  Like many of you, I have better odds finding a Starbucks drink for under $5 than finding time to work out.  I won’t bore you with the details, but I have (3) kids under 18 and both my wife and I work.   So I can relate with the Red Queen from Alice in Wonderland who says “"…it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that!”

Rather than run twice as fast, I prefer to fall back on my Boy Scout training and always be prepared. That means being ready to squeeze in a workout run no matter the time or place.  I realize my approach is just that, what works for me.  For example, being a male runner, I am comfortable running solo, at night, and on trails.  That said, hopefully some of these ideas may work for you too.

Commute:  I am fortunate my work has a shower.  Or more accurately, my co-workers are fortunate I have access to a shower at work.  A couple of times a month, I bike to/from work.  One caveat, it does take some planning.  Start by scouting out your route (Google Maps has a bike option).  You may want a trial run on a weekend before trying it doing it for real.  Remember you will need to pack or wear your work clothes.  Paniers or backpack are good options.  Be sure your bike is in good working order by taking it to local bike shop or friend for quick checkup.  Finally, have alternative planned in case of bad weather, such as bus, train, uber, or a co-worker.   A fun way to try it for the first time is BikeToWorkDay or Care Free Day.

Runch: No, that is not Scoody Doo speak.  It stands for running lunch.  Instead of going out to eat or dining at your desk, consider going for a run instead.  Again, I am fortunate to have a shower at work.  This also requires some planning – I keep a set of running clothes, shoes, and a towel at my office.  And yes, I do change out the running clothes as needed.  I also bring my phone on my run so I can check in if necessary.

Kid’s Activities:  I have been known to keep a set of running clothes in my car.  If I have an hour while one of my kids is at soccer practice or dance class, I go for a run.  Usually typically  scout out the area ahead of time to find good routes.  It is also a good idea to let my child know, as well as another parent or the coach, when I head out for a run.  One time I was a good mile or two away from the practice field when a thunderstorm broke out.  My son had to wait in a friend’s car for me to return. 

O-dark Hundred:  I get up extra early for my long runs to minimize the impact to the rest of my family’s schedule. During the summer, my pool opens early for swim – 5 to 6 am.  On the other side, my daughter has a dance class 8 – 9 one night a week that I sometimes take advantage of.  Be sure to have reflective clothing and a headlamp or flashlight. 

It takes a village it is not uncommon for runners to talk about (or blog), well running.  However don’t assume.  For example, my boss knows I enjoy running, and it is great way for me to blow off steam.  As long as it does not impact my work, he is supportive of my mid-day runs.  My wife too, is very supportive.  We talk through my schedule, figure out what days work and which don’t.  Finally, my kids are very tolerant of me showing up at the end of their practice all sweating and breathing hard.

Finally, regardless of where or when, here are a few ways you can ‘always be prepared’:

• If you don’t have access to shower, baby wipes and talcum powder can work wonders
• Keep a running kit (clothes and shoe) handy.  I like to have one at work and sometimes one in the car too.  That means I don’t always run in my favorite shoes, or wear the same shirt twice, but that is okay.
• Be sure to have reflective clothing and a headlamp or flashlight for those dark runs.
• Be smart and safe.  I have reflective road id, and usually have my phone with me.

Anyone willing to share how they find time to workout?

Tri hosting a Tri-athlon

Several years back, someone in my neighborhood organized a friendly sprint distance triathlon.  Their objective was to make it challenging yet accessible to everyone.   Even I sign up despite the fact I swim so slow you can use a calendar to time me. “Lets, see, Mr. French entered the pool at 8:00 on Saturday, and completed his first lap by 5 pm on Sunday.”

After completing the 1^st tri, my kids asked if they could do it next year.  As the minimum age was 18, I suggested to the organizers that should add a kid’s race.  Their reply was “That’s a great idea, you should do that!”  And just like that, I ended up organizing our 1^st neighborhoods kid’s triathlon 3 years ago.   Despite all the work that goes into it, it is totally worth it seeing how proud the kids are when they finish.  It gives them such a sense of accomplishment.  To that end, my number one goal is to make it fun.  Everything else, with exception of safety, comes second to that.   

If you read my blog, you know I like lists (it is easy way to get out of writing too).   Below are a few of the lessons I have learned in hosting this event. 

1.       Keep the race entry fees as low as possible – ours is $25 per racer.  This covers t-shirts, medals, and post-race food.   

2.       Don’t be shy about asking the parents as to volunteer.  Any race is only as good as the people that put it on.  I have found guilt works too.

3.       Speaking of volunteers, put smart people in charge of each venue (e.g. cooking, bike marshals, and check-in).  This lets me focus on the big picture and troubleshoot any unplanned issues.  Look for the parent who excels at organizes bake sales to head up food.  Find the weekend warrior bike rider to marshal the bike leg.  Tap into the local youth swim team for timers.   Nothing makes you look good more than surrounding yourself with smart people.

4.       There are no DQs, with possible exception of unsportsmanlike behavior.   Unlike ‘professional’ races, I don’t disqualify kids if they hang on the land lines, or get excited and run in the transition area or have a parent pace them.

5.       Seek local sponsorship.  I get the race bibs donated from a local running shop.  A local bike store volunteers their mechanics to be onsite for tune ups and repairs.   Parents who own small businesses (e.g. real estate) are also a great source to money donations.  Just be sure to give thanks and call attention to your sponsors in exchange for their support

6.       Thank everyone multiple times, especially the sponsor.  But also thank the volunteers, the parents, and of course, the racers themselves.   I get the credit, but everyone else does all the work.

7.       Make a big deal of out of it, because it is.  We tell the kids to keep their ‘Tri Tats’ (aka racing numbers) as long as they can.   Seeing them wear their racing shirts to school makes me smile too.

8.       Ask for suggestions.  It is a lot to organizes, so don’t be shy about asking for suggestions on how to improve it for the next year

9.       Advertise early and often.  It is a little easy after 3 years, but it is not easy to get the word out.  I use flyers at the local pools, place blurbs in local email newsletters, ping people on social media, set up and set up a facebook page.  

Smile – the enthusiasm the kids, and their parents bring to this event will make even the most jaded of people remember why they started racing.

Mountain Bike Cross Train

While I enjoy running (duh!), my first love is mountain biking.  There is nothing like the feeling of being in the flow of a trail, when I feel like me, the trail, and the bike are one.  Even though I am a bit slower (maybe a lot slower) and more cautious than I was 20 years ago, I still get out once or twice a month.  Mountain biking is great for cross training - the rolling resistance and weight of the bike makes for great work out.

I am lucky to live within a couple of miles of Wakefield Park, which has some nice trails that have a little bit of everything: Log jumps, whoop de doos, jumps, and up and downhill switchbacks.  Each summer, a local bike club (www.Potomacvelo.com) hosts a series of 4 mid-week races called Wednesdays at Wakefield. I really love these races because of their low key approach.  Just show up, pay $20, sign a waiver and you are good to race.  There are dozens of categories including: five youth ages (10 and under through 17); single speed; fat tire bikes; two Masters (35+, 45+); sport; and expert.  Surprisingly, the 45+ Masters is only slightly less competitive than the expert.

The course is short, consisting of two runs around a five mile loop. Typically the Masters start at 6 pm. followed by the Expert and Sport divisions at 6:45.  My goal each year is to finish my second loop before the Experts catch me on their 1st pass.  There is nothing more demoralizing than to be pedaling hard as you can only to hear a faint  "On Your Left" immediately followed by 4 or 5 racers flying by me like I am standing still.  It is comparable to trying to drive on the autobahn in a Smart Car.

This year, instead of riding my 15 year old Klein Adapt, I "borrowed" my son's 2014 Cannondale Scalpel 29ers.  For those that don't know, bigger wheels (29 inch) are taking over in mountain bikes.  While they have slightly higher rolling resistance, they can roll over almost any obstacle.  I was pleasantly surprised with how well the 1st loop went, only one spill when I tried to pass a slower rider by cutting through some overgrowth.   Unfortunately, I had a mechanical failure on the 2nd leg (the bike, not me), forcing me to dismount and walk the bike the last mile.  

Guess I ended up getting my run in anyways =).  For full video (not me), check out https://www.youtube.com/watch?v=Dx6Dl2bDgCw

Fountainhead Trail 1/2 Marathon

This year was my 3rd time running EX2's FountainHead 1/2 marathon.  I had a simple goal of beating my previous times and maybe cracking the two hour mark.   The fact that my I had run a 1/2 early in the year at 1 hour 50 minutes gives you an idea of how hard this course can be. It is different for a few reasons:

• It is trail
• It is a trail with almost 4,000 feet of elevation change
• It is a trail with ~ 4,00 feet elevation change in mid-summer
• It is a trail with ~ 4,00 feet elevation change in mid-summer in DC

I sometimes complain that running in the DC summer is akin to running in a sauna while breathing through a wet towel.  This race was no exception, with race temp starting off at reasonable 73 before shooting up past 90 within a few hours.  

I don't want to give the wrong impression, I do like this course a lot.  It starts out with short 1/2 mile on road to thin everyone out before squeezing down to single track.  Around the 1 mile mark, I hit the first real hill - you can actually reach out in front of you and touch the incline as you climb up more than 100 feet up in less than 1/4 mile.  Then repeat this experience at mile 2, 3, and 3.5.  I took a page out of ultra running and walk these hills, saving energy for down hills.

Of course it isn't all up hill, as each of these hills start by crossing the same stream.  That means plenty of 'controlled falling' decent.  Between the water crossings, the rocks, the roots, and the loose dirt, it definitely pays to have trail shoes and wool blend socks.  I am fan of the Saucony Peregrines and smart wool.

There are aid stations every 2 or 3 miles.  While I carry my only water, I did take advantage of the opportunity to dump cold water on my head as both the day and my body began to heat up.  Around mile 6 there is a lollipop loop that you come back on around mile 8.  After navigating the loop, I notice a running on her way out wearing a Blue Ridge Marathon shirt.  We exchanged friendly waves and a knowing smile.

The last few miles were a mix of run/walk as the hills took their toll.  I was able to run the last mile at good pace, but still finished at a disappointing at 2 hour and 17 minutes, a lot slower than I wanted (12 in my age group, 39th overall).  I consoled myself by indulging in breakfast burritos, pizza, and lots of water.   Next year, I will have to spend my time training in the sauna : 0

Blue Ridge Marathon

Ready or not, race day had arrived. Despite all my excuses (not enough training, travel, injury, etc.) I was excited. Due to work travel and a desire to sleep for at least a few hours in my own bed, I decided to make the DC - Roanoke drive the morning of the race. Luckily, there was no traffic (leaving at 3:00 AM will do that) and I made it in plenty of time to park, get my race packet, make one more trip to the potty, get changed, and find my way to the starting line. I slid into the race corrals for my expected finish time just as the national anthem started. My Garmin found its signal 10 seconds before the race started – whew! Before I knew it, the canon had fired and the race started.

The first mile was a slight uphill out of the Roanoke valley before getting serious with the first of many climbs. The weather was not ideal - humid, 64 degrees and rising, and overcast. I reminded myself to take water at every stop. Over the next 5 miles, we climbed approximately 1000 feet, quickly getting above the clouds for a gorgeous view. Despite all the uphill running, I was having a great time.

Mile 6 along Blue Ridge Parkway

After a steady diet of switchbacks, and a little walking, I finally made it to the highest point of the race, Roanoke Mountain. Another amazing view and some awesome volunteers at the aide station kept a smile plaster to my face. The next mile plus was some steep downhill. Probably the first and only time I will run a sub 7 minute mile in a marathon (gravity assisted).

Still smiling at the top of Roanoke Mountain - 2150 ft

Somewhere around mile 9 the rain started in earnest as the course turned uphill (again) ascending to the top of Star /Mill Mountain. For the first time, I started to doubt my sanity between the rain and the hill. I was saved by my fellow runners. In my experience, road racers are typically more focused on hitting PRs than being social, but not this race. This race was more like a trail run, with a mini party at every aid station. For example, a bugler around mile 8 took requests and when I asked for Taps, he happily obliged my dark humor. It was with a little help I made decent time up Mill Mountain. Before I tackled the switch backs on the other side, time for another selfie.

Star /Mill Mountain - 1725 feet

The long downhill did a number on my calves and quads – I definitely felt the effects later in the race. I was very thankful to reach the bottom and level out for a few miles. Things were really clicking as I settled into a steady pace on the flat section. At least I did until the course turned back up again, this time through scenic neighborhoods. On the plus side, the residents turned out in full force to provide encouragement despite the rain. Unfortunately, there is a local joke (aka Peakwood Conspiracy) centered on lying to the racers by yelling encouraging phrases like "its the last hill", “turnaround just ahead”, and "looking great." People, I have seen the photos. I looked like a drowned extra from the Walking Dead, and that is not a great look.

Peakwood Mile 17

I shifted to a run/walk strategy to conquer the final peak. Turning the last bend, I was greeted by a huge party in the middle of the cul-de-sac, complete with champagne, strawberries, music, and dancing (by the spectators, not me). I stayed just long enough to gulp a few cups of water before starting a zombie shuffle / stagger down the mountain. My legs cramps were in full force now. I don't remember much of the last 6 miles through town other than some very nice volunteers. The final mile was a gradual downhill, a very short uphill, and finally a turn and ‘sprint’ for the last 0.2 miles. With all the cheering, I felt like I was winning the NYC marathon. My final time of 4:52 was nearly a full hour off my PR, but I was still pleased with it.

Overall, how would I describe it? Let's just say it lives up to its name as the hardest road marathon with more than 7,430 feet of elevation change. As hard as the uphill portions are, it was the downhill sections that tore me up. Would I do it again? Absolutely – it was the most fun I have ever had running a marathon. If you run, add this one to your bucket list.

Cross Training in Colorado

Spent long weekend in Colorado from April 7 - April 11.  It was my eldest son's high school spring break, so we spent it in Colorado looking at schools (Colorado University, University of Denver, and Colorado State).  Why Colorado? Well, in terms of schools, all have beautiful campuses, great access to the ourdoors, and unfortantely, expensive (for out of state).

As for exercise, I did manage to get in some cross training at altitude.  We spent Friday hiking the Flat Irons,.  It was a challenge and very scenic hike just a few miles from downtown Bolder in Chautauqua Park.  The trail covers 1,400 feet of elevation change over 2.5 miles.  It was in high 60's, so we started in shorts and t-shirts.  About half way up, we were walking through snow and over rock scrambles, were it got a little chilly and windy.  But the view was worth it as we looked down on the college town of Boulder below.

On Saturday, we rented mountain bikes and went out to Bolder Valley Ranch Trailhead.  My rental car did not have bike rack, so we rode about 4 miles to the trail head.  Riding the streets in Boulder is much more pleasant than riding in DC.  We actually had one car, which had the right of way, stop for us to ride past.  Once we go to the spot, we had great ride, climbing up 1000 feet to total elevation of from 5,000 to 6,000 feet.  Definitely a lung burner.  But the good news was what goes up, must come down, usually a lot faster !  I was grinning ear to ear by the time we got back to the bottom.  but the ride down was worth it.

The Dreaded “I” word

The bane of ever runner’s existing, the dreaded “I” word.  No, not Intervals, I am referring to Injury.  While I have been lucky enough to rarely have to deal with anything worse than occasionally blister, it does happen, and is usually self-inflicted.  Last week was true to form, I had no one to blame but myself.

A couple of nights a week, I take my daughter to dance class.  I discovered a 3 to 4 mile loop that is just right length for me to complete during her class.  Since her class is in the evening, I need to bring a headlamp along in addition to the usual running gear.   Last week I was running late to get us out the door, and I forgot to bring my light.   I thought it would not be a problem since it was near full moon and I know the course well.  Cue dramatic music, because I was wrong.

Please ignore my sock tan

Much of the loop is on a mix of direct and sidewalk through wooded area through/around housing development.   I was making decent time when I reached the halfway point and failed to notice where I was placing my foot.   I slammed it down half on the sidewalk, half in a washout.   Immediately a shooting pain from my foot dropped me, literally, in my tracks.  I hope no little kids were in earshot as I let loose a string of profanities that rhymes with fire truck.    I still had two miles to go in 15 minutes in order to get back before my daughter’s dance class ended.   First step (pun intended) was to see if I could walk.  Success, but a bit tentative.    After a few more steps, I was figured out fast walk/shuffle that seemed to work okay.   Combining that with a few shortcuts and I was able to get back in time.

Band Aids mark spot stupidity

After getting home, I went for the two other “I” words, vitamin I (Ibuprofen) and Ice.  I took a week off from running, switching over to non-impact exercise such as swimming.  Finally, last weekend, I was able to get a ‘short’ 8 miles in on high school track.   Two weeks later, I will return to the scene of the crime and try again, but this time with headlamp. 

In hope of magic cure, I went to my visit my son's chiropractor, Dr. Kathy at Positively Chiropractric. She is avid triathlete and extreme sport aficionado, so I knew she would not give me a default answer of "rest and wait".  Sure enough, two trips and some helpful exercises, she had me back on feet, literally.   

Holiday Half

In early December, a friend told me about a ½ marathon that is practically in my backyard.   Half-marathon is my favorite distance.  It is long enough to be a challenge, but short enough I don’t have to spend 4 months training for it. 

The Holiday Half is put on by a local Mom&Pop shoe store (yes, there are still a few left) called Metro Run & Walk.   They did an amazing job with this race.  There were decorations and themes throughout the course, lots of good food, great support and no surprises.   Overall, an extremely well run race that I will definitely add to my staple of annual runs.

The course follows parts of the Fairfax Cross County Connector trail through Wakefield and Accotink Park.   I know the course very well, since most of my training runs are on the same trails.  The race starts near the softball fields in the front of the park. By mile 2, people begin to settle into their respective paces, meaning there was a significant drop in people passing me.   The first steep, but thankfully short, hill was at mile 2.5 and served to really thin out crowd.  We then headed back the way we just ran before following the trail towards Accotink.  Miles 5 – 7 passed quickly as the gravel trail wound around the East side of the Lake. Miles 7 – 10 are a mostly flat out  and back loop on a paved path.  I fell in with a group of runners here, making small talk to help pass the miles.

It was also along this stretch that I passed (or more accurately, was passed by) my son and several of his XC teammates.  They had already completed the turn-around loop and were at least 2 – 3 miles ahead of me.  Nothing more motivating / disheartening then a half dozen teens, all smiling and looking fresh saying ‘Hi Mr. French” while I could only nod in response, not having the breath to spare.  

Miles 11 – 12 start with short but very steep uphill, followed by a long section of gradual uphill over rocky/rooted trail.  There is a brief respite at mile 12 when I turned off the trail onto a road, then one last uphill before long slow downhill to finish the race.   As I came out of the woods for the final tenth of a mile, I saw a parent of one of the XC kids that passed me earlier.  They told me to my son had “only been waiting for me at the finish for around 20 minutes.”  Thanks, but not the motivation I was going for at mile 13. 

Overall, I was very happy with my 9:07 pace / 1:46 finish which was good enough for 7^th in my age group, 46^th overall.   The big winner was my son, who came in 4^th overall and 1^st in his age group at 1:24 finish time (6:28 pace).  He won a $50 gift certificate to the sponsor, which he shared with me.