Leslie, the pictures are great. And what I wouldn't give to run trails in Humboldt Co. I just have this thing for osterich ferns and 300' trees I guess. Well here's my run for the day.

Trail Run 7/22/7

I drove through Damascus, Va on US 58 a few miles and parked along the road at Beartree Gap. From here a ¼ mile spur trail takes you to the AT. I headed north under the cathedral-like canopy listening to a piece by Thomas Tallis -"Missa Salve intemerata" on the Ipod. It fit the environment perfectly, awe and solemnity. After two miles of slightly down hill, the AT merges with the Va Creeper Trail near Creek Junction for a mile.

Its 2% up grade to Green Cove on the Creeper. I jogged this slowly keeping an eye on the heart rate.
a rare flat section


Unfortunately I forgot where to turn off the trail to cross Chestnut Mt on county roads. So I ended up with about 3 miles extra. I backtracked on pavement and finally found my cut-off and unfortunately it was paved to the top of the gap. I walked most of these 2 miles but at the top where the pavement ended I flew for several miles down some steep gravel road.

My hydration pack is leaky and I was out of water as I started this section. Thankfully, about this time I happened upon a spring-box beside the road and refilled.
a view of Straight Mt, from Chestnut Mt

Forward a mile or so, I reached civilization in Taylors Valley. The pavement returned and the road flatten a good deal.

I timed out at the Creeper Trail Café, but 20 minutes and 2 chili dogs later I was back on the trail at the base of Straight Mt. There?s a 1000? of climb in about 1.25 miles- I walked it, but at a relatively brisk pace.

The footing here is excellent, surprisingly run-able, but I was trying to keep my HR under 150. It didn?t feel like a 1000? climb. From the top, the AT rolls merrily along the ridge and drops down into Beartree Gap to complete my loop. I stopped Garmin @16 miles in 3:48:48. I thought this was long, but when I double-checked the computer tracks it looked accurate maybe even short. AHR was 143. A few hours later I?m feeling good. Maybe it was the Tallis?.or the chili dogs.

JJJ


http://This message has been edited by JJJessee (edited Jul-22-2007).

Fatman, remember, it ain't about the food. Listen to your body. Eat when you're hungry( wait till your body asks for food, growling, etc..), stop when you're not hungry anymore. That is the golden rule. It will come off bro. Your body WANTS it to come off. Listen to it. Hey, eat that snickers if that's what you want. But stop if you only want 1/2 and wait till you're hungry to eat again later. Don't mean to preach bro, just sharing what I know works, not that you even asked. Sorry.
I've GOT to post some pictures! I consider trail running a true gift. I would love to run in some of the places ya'll do. Ran 2:45 Saturday. I'm low heart rate training now to build my aerobic system so my pace has slowed, so I'm unsure of the distance. I would guess around 13 miles or so. This sat calls for a 4 hour run. Can't wait! Fatozzig, good luck in your race. I'll be thinking about you Sunday sending you good vibes (though I'm a christian and don't really believe that'll do anything metaphysically. Maybe the thought that we're routing for you will though while you run). Be thankful we can all do something so simple, but that brings so much happiness and is good for us too!

Oops! I forgot to ask the question of the week in the last post. Someone else is going to have to jump in and start helping me out on these, as I?m going to run out of good questions pretty soon (if I haven?t already). This one?s a two-parter.

Question of the week: What, if any, cross training do you do? Do you feel like it helps your running, or do you just do it for overall fitness?

I?ve just recently started incorporating strength training a couple of times a week. So far, I?m just doing upper body and core work. I haven?t quite figured out if I should do any lower body work. If I do, would it be best to do it on my easy run days, or should I do it on my hard/long run days, so that I then have my easy day after to recover?

Lorrie

Good question Lorr
Since I doubt hotdogs count, i'm ashamedly lax about crosstraining, I'd just about devleoped a situp habit, but fell off the wagon.

Good Luck onyour race Leslie
jjj

i only eat hot dogs when i'm running, promise.

http://This message has been edited by JJJessee (edited Jul-24-2007).

Nice pics Leslie & JJJ ! Its fun to get a peek at where you all are doing your trail runs. As soon as I figger out how to do the picture thing on here I will post mine too ! I am hoping to get out there for a nice loooong one this weekend.

Leslie - Is your 26K a trail run ?

Question of the week: What, if any, cross training do you do? Do you feel like it helps your running, or do you just do it for overall fitness?

For overall fitness and to avoid injury, I have always included some cross training in my routine. Generally, some easy weight lifting and stretching a couple times per week. During the 'fair weather' months I will get on my bike about once a week for a long ride. During the winter when I go to the health club once a week or so I will do the stair climber or elliptical trainer. From May - September I usually eat regulars, but once a month I will have a footlong hotdog for endurance training