Tar N Trail, DY-NO-MITE!

 

The 3rd annual TNT 6 mile run was held this past weekend, March 13th 2010, and like clockwork some 170 runners took in a little bit of trail, road, mud, snow, sunshine all while having a, well, blast.   

What many have come to know as one of the most daunting and intimidating trail races in the valley is rightfully deserved.  The payoff however, is the chance to test ready legs and lungs amidst the backdrops of Lithia and Strawberry-Hald Parks.  You have ups and downs, trail and road, dirt and harder stuff,  uneven and, yes, uneven, fast and not-so-fast.  A little for everyone.  The route allows runners to bend but not break, the ultimate test of a good race.   

Now the TNT may not be for everyone, and the 1,000 + feet of accumulated elevation gain can bring out the worst in all of us, but it was encouraging to see so many young runners on the hills seemingly enjoying themselves.  They get the bulk of the pictures, why, because there weren't any complaints among them.    

                                      

Tim Julian and Jeff Olsen race early.

   Lela Stemple is thankful she hits the Ashland trails on the weekends, Fridays too. 

Thumbs up from Ian Fralich, that's what we like to see.

Perhaps a first visit to the Granite St. quarry? 

More comfortable on the Shakespeare Stage Renee?   

Tara Parks is all smiles!

There was a little snow hiding from the sun on Strawberry.

 

Madi and Megan Kim have the best view in town. Congrats girls!

Here are the vital race statistics, an amazing 172 finishers!   This is our biggest race and I believe it will contiune to grow. A very big thank you to all our volunteers, our race sponsors ( Sporthill and Columbia) and to you for helping support the Ashland Woodlands and Trails Association.  

1 Tim Julian  M 39 37:05:00 2 Jeff Olsen M 25 38:32:00 3 Robert Julian M 41 39:03:00 4 Wilder Schaff M 17 40:56:00 5 Paul Schwarzer M 18 40:57:00 6 Aaron Luksich M 33 41:37:00 7 Sam Jackson M 17 43:15:00 8 Ben Jackson M 17 43:18:00 9 Kevin Kocarek M 35 43:22:00 10 Corbyn Jahn M 18 43:44:00 11 Gerald Davis M 19 43:48:00 12 Blake Spencer M 15 44:09:00 13 C.B. Fralich M 37 44:37:00 14 Scott Stemple M 44 44:41:00 15 Eric Dinger M 36 44:50:00 16 Richard Carter M 24 44:56:00 17 Chad Elbert M 38 45:14:00 18 Jeff Olson M 40 45:18:00 19 Sarah Vaile F 32 45:20:00 20 Stephen Staha M 30 45:29:00 21 Issac Schaaf M 16 45:41:00 22 Michael Sotos M 34 45:46:00 23 Scott Salsbury M 41 46:14:00 24 Jeremy Eisen M 39 46:47:00 25 Colin Haug M 17 46:58:00 26 Maria Clementi F 28 47:12:00 27 Camelia Mayfield F 17 47:26:00 28 Camden Stemple M 14 47:26:00 29 Jon Theiring M 35 47:34:00 30 Brad Noyes M 34 47:35:00 31 Bradley Whelden M 33 47:36:00 32 Laura Raber F 31 47:44:00 33 Jonah Freedmann M 15 47:50:00 34 Erin Federline F 34 47:54:00 35 Joy Isbell F 25 48:12:00 36 Jamie Arvizo F 31 48:26:00 37 Tyrone Raber M 32 48:28:00 38 Joseph Vaile M 35 48:32:00 39 Ian Chachere M 26 48:56:00 40 Darien Thompson M 15 49:04:00 41 Adrian Dorris M 36 49:14:00 42 Tristen Edward M 14 49:16:00 43 Becky Hacker F 39 49:36:00 44 Lela Stemple F 12 49:47:00 45 Chuck Whitley M 52 49:51:00 46 Felicia Hazel F 46 51:04:00 47 Hannah Ewing F 17 51:22:00 48 Jacob Lowe M 13 51:41:00 49 Travis Slack M 13 51:42:00 50 Annie Crispino-Taylor F 52 51:44:00 51 John Bott M 51 51:44:00 52 Alex Kiesling F 15 52:31:00 53 Marshall Miller F 15 52:31:00 54 Cliff Stein M 47 52:52:00 55 Pam Downs F 40 52:52:00 56 Tom Ahle M 60 53:26:00 57 Brian Sheadel M 42 53:27:00 58 Santiago Requejo M 31 53:28:00 59 Mark Smith M 46 53:46:00 60 Kasey Acker F 51 54:10:00 61 Jason Herron M 31 54:24:00 62 Duane Whitcomb M 44 54:30:00 63 Chris Combs M 31 54:31:00 64 Molly Gramley F 43 54:48:00 65 Heidi Paine F 37 54:49:00 66 Chuck Dungan M 38 55:10:00 67 Aysha Staha F 31 55:17:00 68 Jeff Haug M 41 55:23:00 69 Rene Millan M 37 55:27:00 70 Terry Faulkner M 58 55:30:00 71 Stephen Meador M 20 55:44:00 72 Maggie Milligan F 26 55:55:00 73 Lydia Zowada F 17 55:59:00 74 Ron Lopez M 42 56:01:00 75 Tess Wipfli F 24 56:02:00 76 Megan Mortimer-Lamb F 16 56:03:00 77 Isobel Whitcombs F 14 56:04:00 78 Jeff Stone M 54 56:11:00 79 Cameron Budd M 17 56:13:00 80 Shelia Jarvis F 47 56:27:00 81 Arnie Abrams M 56 56:40:00 82 Ian Fralich M 8 56:52:00 83 Mary Rogan F 44 57:07:00 84 Mike Rogan M 50 57:08:00 85 Josh Mak M 20 57:30:00 86 Derek Budd M 51 57:33:00 87 Dusty Miller M 62 57:40:00 88 Susannah Flood F 27 57:41:00 89 Gine Pisasale F 34 57:54:00 90 Mike Pisasale M 31 57:55:00 91 Andrea Scherrer F 15 57:58:00 92 Dana Greenblatt F 15 57:59:00 93 Stella Russell F 41 58:40:00 94 Zack Fralich M 10 58:46:00 95 Kate Hurster F 28 59:42:00 96 Christian Barillas M 30 59:48:00 97 Geremiah Hill M 12 59:56:00 98 Rich Martin M 34 59:57:00 99 Tony Bertel M 24 1:00 100 Elijah Cosand M 10 1:00:02 101 Sarah Britting F 17 1:00:52 102 Lyric Randall F 17 1:01:14 103 Quinn Randall M 11 1:01:14 104 Lisa Schmon F 32 1:01:16 105 Allison Kling F 54 1:01:17 106 Laura Luksich F 30 1:01:37 107 Lisa Cochran F 42 1:02:04 108 Tara Parks F 27 1:02:05 109 Thomas Bischoff M 63 1:02:40 110 Brooke Parks F 28 1:02:51 111 Tom Prescott M 40 1:03:07 112 Scott Pedersen M 49 1:03:33 113 Carol Lampert F 41 1:03:48 114 Helen Whitcombs F 45 1:03:56 115 Dave Noyes M 59 1:03:58 116 Rachel Richmond F 41 1:04:49 117 Kirsten Winters F 35 1:04:59 118 George Wood M 45 1:05:16 119 Maisie Fralich F 12 1:05:18 120 Kate Bridges F 29 1:05:47 121 Gina Loraine F 40 1:05:48 122 Shannon McKibben F 43 1:05:49 123 Katie Stumpff F 30 1:05:50 124 Monique Noyes F 34 1:05:51 125 Kim Budd F 48 1:05:52 126 Alex Anderson M 11 1:06:16 127 Maegen Hill F 14 1:06:17 128 Kelleen Woodward F 32 1:06:19 129 Tracy Justice F 42 1:07:04 130 Larry Zowada M 59 1:07:21 131 Willa Lindberger Schull F 15 1:07:25 132 Kelly Lange F 32 1:07:36 133 Shelbie McTevia-Jones F 34 1:07:47 134 Caron Sheehan F 40 1:07:48 135 Mary Abrams F 57 1:08:01 136 Julie Peterson F 54 1:08:02 137 Angela Decker F 39 1:08:34 138 Sarah Strickler F 31 1:08:39 139 Linda Murphy F 60 1:08:41 140 Susan Chenoweth F 55 1:09:14 141 Diane Green F 53 1:09:17 142 Pamela Opper F 24 1:09:21 143 Jessica Pidgeon F 27 1:10:13 144 Douglas Chenoweth M 57 1:11:46 145 Sarah Richmond F 13 1:11:47 146 Mike Richmond M 51 1:12:32 147 Nancy Bester F 42 1:12:33 148 Amy Cuddy F 48 1:12:49 149 Beth Martin F 28 1:13:12 150 Dominique Sukles F 43 1:13:25 151 Leilani Sukles F 11 1:13:25 152 Kara Stemple F 41 1:13:44 153 Shannon Mitts F 26 1:14:47 154 Renae Noyes F 57 1:14:56 155 Dennis Glass M 57 1:14:57 156 Kathy Wolfe F 54 1:15:09 157 Steve Lamoe M 60 1:15:57 158 Chris Lamoe M 28 1:15:57 159 Norman Shaskey M 62 1:16:32 160 Michael Meemagham M 38 1:18:10 161 Natalie Evans F 28 1:18:23 162 Ryan Evans M 28 1:18:23 163 Nikki Elbert F 36 1:18:32 164 Madi Kim F 9 1:21:48 165 Megan Kim F 11 1:21:49 166 Jan Summers F 58 1:21:57 167 Gene Keppler M 55 1:22:36 168 Jennifer Donahue M 42 1:26:20 169 Lily Wilson F 13 1:29:17 170 Scott Wilson M 44 1:29:18 171 Jana Cardle F 52 1:29:55 172 Torrin Aker M 11       early start

Western States 100 Synchroblog

Initially, I thought this was going to be a good idea.  I didn't know that the "good fellas" in and around the "yooj"  had a such a stranglehold on our moderator.  So in addition to the number of questions ultra runners in the aforementioned track town have, I'll get to answering your queries.   

Mr CPK asks: "I know friend who is a very good marathon runner but ended up in the hospital after his first WS due to rhabdomyolysis. I'm running my first WS this year and wondering what I need to do to keep this from happening to me?"

I'd start by not eating so many rhododendrons.  I believe goatee's should be shaved as well before competing in an ultra.  If that cannot be done, then more drastic measures should be taken to avoid such catastrophic results.   

Since Rhododendrons are found almost everywhere but dry areas, I suggest spending a lot of time there.  I think it is imperative for one to get the body used to flushing out toxins while performing other tasks necessary to keep kidneys filtering while traveling a 100 miles.  Saunas are excellent for mimicking heat and stabilizing the bodies electrolyte levels. Over time, usually 6 weeks, the amount of sodium loss for those exposed to extreme heat begins to drop substantially. This is because the cortex of the adrenal glands secretes more of the hormone aldosterone, which causes the sweat glands to reabsorb sodium from the kidneys before the sweat is released through the skin.   This just eliminates one more kidney clogging factor.  I am no doctor, but excessive amounts of protein can also stymie the kidney's, but what the heck, you've got two and this guy only has one.  
  

He also went to school in Arizona, hot and dry so there are no guarantees, and is an NBA champion.

The most influential factor I would imagine for limiting muscle damage and strain is to parallel your training surface and conditions as much as possible to that which you will be running on race day. If you live Idaho where the trails are paved with roses for all the movie stars and you constantly are encouraging yourself because you work with kids and that's all you know how to do even when the results and standards are sub par, then you really need a gut check.  You might not even know you'll end up looking like this guy.  

 

What I am really getting at is you have to prepare yourself for the conditions you will be facing when you are racing and running your hardest.  I wouldn't want to train for a road marathon by running the nice cushy, steep trails of say Ashland, OR.  I would test my legs on the pavement for hours on end so they would be hardened, ah what am I saying, I would never do that.  What I would do however is find suitable sustained downhills that would strengthen my quads for hours.  I typically run for an hour downhill, and I mean downhill for an hour, each day for two months leading up to WS.  I have been know to hit the weight room to work on eccentric quad extensions. Holding the weight til fatigue and repeating with more weight.  Again, the best offense is a good defense and when competing in something as daunting as a 100 miler, everything has to go as planned. 

If all else fails, then you should run behind this or you just might end up looking like this ; 

                         

 

Chubster asks: "I run a bunch of ultras, 100 milers are my favorite. I am usually in the top five, top ten if it is super competitive.  Even  with all the training, I have elevated love handles. I don't mean a little elevated, I'm talking waaay higher. What can I do?

This certainly sounds like a self image issue to me.  The self image creates an emotional set point in terms of body image and the belief in one's power to regulate body weight.  Boiled down however, it really translates to low-self esteem.  First things first, I would say it's time to start winning a few of theses ultras.  I might even suggest picking a few of the easier ones on the circuit that you know might coincide with other more prominent ones that better participants will be at. It's, ok, to run your own events sometimes where no one else shows up but you, and you know of a cool course where you cam run an ultra distance and, "win it." Perhaps you might even travel to regions of the country that you know are "soft" with competition and participation.  I mean, I've been told before that the only reason I win ultras is because I am financially able to do so.    

As a last resort one might consider running in this as I'm sure it also aids in prolonged postural positioning;

Wouldn't you agree Meghan?

February Racing Recap

It's pretty simple, two 15.5 mile loops.   You see it once, and if you don't get lost you know exactly what to expect on your second trip around the trail at the Pemberton 50k. My competition included three time champion Josh Brimhall as well as the 2003 winner, Ian Torrence.  Suffice it to say, they have been running circles in the McDowell Mountain Desert for almost 10 years.

The day started off fast and got, well, slower from there.  Going in, I told Josh we were there to run 3:20, under would be fine, but I would be a little disappointed with anything slower.  My 50k PR heading into the race was a 3:34 at the Ice Age 50k back in 2004. I might have been asking for too much. As we made our way around the first loop, Josh and I separated quite early from the rest of the 150+ racers, the running was easy and the sandy trail firm.  The temps were perfect and it was nice to steal some quick glances at the rocky peaks surrounding the valley.  Starting our second lap, I thought our 200 minute race might be in jeopardy when the salt caked to our faces wasn't getting washed away by massive amounts of perspiration.  Add to that a small bout of cramping on the first sustained climb and Josh began to disappear over the rolling trails with the only chance at going under the bar.  I was able to keep moving rather well, enough to run in a finishing time that bested my previous PR by ten minutes.  Josh went on to win his 4th Pemberton on this, the events 10th anniversary.   A solid performance was turned in by the snow locked visitor from Flagstaff as Ian narrowly missed the 1-2-3 sweep of ultrarunning veterans by finishing fourth.   

Yes, both feet still off the ground. 

 The three amigos enjoying that dry desert air, anyone seen my fat tire?  

Valentines weekend was not complete without the annual running of the Couples Truffle 5k.  Partner's were picked and parlays positioned.  There was an abundant amount of talk leading up to this years event and in the end, the fairer side of the tandems ended up shining brightest.  Ladies Group Runista Maria Clementi, along with partner Heidi Paine won the Female Open division while usual suspects Erik Skaggs and Jenn Shelton ran away with the Mixed Open. The Husband and Wife teams of  RVR runners Dorsey Dobry and Tom Dobry along with Laura and Tom Raber took 1st and 3rd respectively.  In the Male open, AHS standouts Wilder Schaaf and Paul Schwarzer dominated begging the question, what happened to these two? 

  

If you live in Oregon and your vacation time doesn't coencide with your running schedule you may just end up at the Hagg Lake 50k.  You should be aware by now that February in Oregon means, well, mud.  A few RVR's ended up running laps around a lake that would better suit a hog, boar or sow. I guess that's why they go?   Shahid Ali, looking strong in the quagmire, finished his first ultra of 2010 along with Dez Barnes and Mel Bailey of Ashland.  Nice work gang!  

This past weekend, a few southern Oregonians headed north to the Buck Mountain Mudslinger Trail Run .  Silver Falls State Park is located approximately 40 miles east of Salem and is Oregon's largest State Park.  Waterfalls run amok in this temperate rain forest and make for slippery conditions just about any time of year, never mind a weekend in February. Erik Skaggs and Jenn Shelton followed Southern Oregon Runners president Chuck Whitely in registering for this event, evading any apprehension for the shoe sucking stuff.  In the end, Ashland's fastest couple came away with victories and represented well.  Chuck stayed clean and finished just ahead of Kierra Huggins of Medford.

Erik, in his pearl button western top.  Have I seen this before?    

Oh yeah, right where it belongs! 

 

  

Jenn walks away with the loot, once again.

 

 The Sylamore 50k was held on the 20th of the month in Allison, Arkansas and saw the return of Rogue Valley Runners employee Nick Lewis. 

Nick returned to the scene of his first ultra in an attempt to capture the course record of 3:40:37 set by this man in 2000.

Huntsville, Alabama's Dink Taylor. 

Conditions were decent but the rocks have grown on the course and with the addition of a 25k the trail becomes event more of a gauntlet.  The bloodied and bruised ex-Memphisonian bettered his time by some 35 minutes and captured a hard fought runners up 3:55, but the course record remains.  The good news is that Nick has unbelievable better abs than Dink.

 

Can March hold even better results?   

Runners World Interview with Erik Skaggs

A bunch of us are headed to the Chuckanut 50k next month, but no one is anticipating hitting the trails harder than Erik Skaggs.

Runners World caught up with Erik to ask him a few questions about his recovery from renal failure at last years Where's Waldo 100k.

Check it out here.

Trinidad to Clam Beach Claimed by Oregonians

 

Rogue Valley Runners took home top honors last weekend at the Trinidad to Clam Beach Run and Walk.Trinidad is located 285 miles north of San Francisco in Humboldt County, The Trinidad to Clam Beach Run began as a winter training race for Humboldt State Track and Field runners. Over the years, it has evolved into a nationally known run, with a 3 mile and 5 ¾ mile run being added.

Tim Julian, former and now more frequent resident of Ashland, ran away with the 8 and 3/4 run in a time of 45:56.  Neil Olsen was first Masters finisher in a time of 48:36, showing he is progressing towards another fine showing at this year's  Pear.  In the 5 and 3/4 run Todd Ragsdale, sans shoes, finished first in a time of 33:52 while Joe Griffin rounded out the top 5 with a time of 35:53.  Todd, I sure hope your writing isn't suffering from this added running.   

We've got to get Tim an RVR Jersey, email me! 

 

 Is that Nixon?

Ashland and Crater High represented well as coaches Julian and Loftus brought a strong contingent of runners to the coast to partake in this annual right of passage.  I have no idea why the gentlemen wore ties but I can tell you there weren't many that could catch them to ask what for.

Justin and Neil Seibert keeping pace. 

 Bob Julian, 49:05

Grizzlies on the Beach!  

Congrats go out to Mike Sotos, Shahid Ali, Kelly Lange and Whit Brake for braving the rain and crossing the mouth of the Little River at Moonstone Beach. Although these pics look flat, the course climbs high along the coast and through the redwoods along the rolling Scenic Drive.  Certainly a challenging yet rewarding run and a strong recommendation for any Southern Oregonian.     

Sotos looks motivated.

Shahid, digging in!  

 

Tar n' Trail (TNT) Registration Open

 

Alright everyone,  we are now accepting entries for the 2010 Tar 'N Trail 6 miler.   I know you all had a great time last year and enjoyed the challenging route, why else would almost 200 of you show up?

I'm going to let you know now that we are only going to accept 200 entries, so get yours in ASAP! 

For those of you joining us for the first time, the course runs in and around Lithia and Strawberry-Hald Parks on a mixture of dirt paths and paved roads.  It has some steep climbs, like the Granite Street Trail and Hitt Rd to Birdsong Trail, but the last mile is sure to please as you descend back into Ashland and Lithia Park.   

Check it our here;