USA Trail Marathon National Championship [Rouge Valley Runners, Ashland, OR]

After the Burning River 100 in August I sort of lost focus.

Tried to run a fast 100K on the Northcoast 24 hour course.
Just not the right place to run a fast 100K. Get's old real fast.

Heading out the the USA Trail Marathon National Championship in Ashland, OR.
Home of the Rouge Valley Runners and the new mecca for running in the Northwest.
I've always wanted to go out and visit, but now have an excuse.

Sort of worried about the climb and altitude being a flatlander from Ohio. But the good thing it's only a marathon.



Below is a Press Release from RVR.

Southern Oregon hosts 2009 USA Track & Field Trail Marathon Championships

Runners can expect much more than the standard marathon “bonk” at this year’s USA Track & Field Trail Marathon Championships. Runners will face an initial eight-mile, 3,200-foot ascent through the steep Siskiyou Mountains that shadow the southern Oregon town of Ashland. The trails and fire roads do flatten out for twelve miles in the middle of the race but maintaining pace may become difficult at the oxygen deprived 5,000 foot level. The final six miles and 3,000 feet of descent will test even the strongest of quads as runners descend on technical single track to the race’s finish at Ashland’s town center, Lithia Park.

Championship prize monies totaling $6000 will be awarded to the top five USA Track & Field male and female finishers as well as the top three USA Track & Field male and female masters finishers.

Last year’s Lithia Loop Trail Marathon winner, Jeff Caba (Bend, OR), is returning to defend his title. Sporting a 2:31:12 at this year’s Twin Cities Marathon, Caba will defend his title against his fellow training partner Andy Martin (Bend, OR). Martin ran a 2:25:46 at Twin Cities, and is no stranger to the trails as his team placed second at this year’s six-day Gore-Tex Trans-Rockies Race.

Chasing these gentlemen will be Thomas Brooks (Eugene, OR) who placed third in the steeple at the 2007 USA Track & Field Championships with a time of 8:27.34. Aaron Saft (Fletcher, NC) who won the 2007 USAT&F Trail Marathon Championships in 2:30:53. Phil Kochik (Seattle, WA) who won the 2004 USAT&F 50 Mile Trail Championships. Mark Godale (Aurora, OH) who sports personal records of 2:30 in the marathon, 3:17 in the 50 kilometer and 7:08 in the 100 kilometer distance.

In the women’s race, the two race favorites are Devon Crosby-Helms (Sausalito, CA) and Krissy Moehl (Seattle, WA). Crosby-Helms brings with her a time of 2:49:50 at the 2008 California International Marathon and a 2:53:20 at this year’s Boston Marathon. She also has wins at the 2008 Vermont 100 Mile Endurance Run and this year’s Vermont 50 Mile Run. Moehl hopes to cap a stellar year which includes a victory in France’s 103-mile Ultra Trail du Mont Blanc and her runner-up position at the Western States 100 Mile Endurance Run.

Also heating up is the competition for the men’s master’s title. Dan Verrington (Bradford, MA) ran a 3:25:22 at this year’s USAT&F 50 Kilometer Championships. Verrington will be chased by his fellow club mate (Central Mass Striders) Dave Dunham (Bradford, MA) who finished runner-up in the 2001 JFK 50 Mile and 2001 USAT&F 50 Mile Trail Championships. Greg McMillan (Flagstaff, AZ), of McMillan Elite, will vie for the title as well, as he sports a personal record of 2:31:58 in the marathon.

Training Week August 10 - August 16

Monday:
9 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles

Tuesday:
8 Miles a.m. Downtown Cleveland

Track Workout: Solon
4 Miles p.m. Warm-up.
5:30, 5:34, 5:32
4 Mile Cool-down.
Hot day, felt the 100 mile blues.
Day Total: 20 Miles

Wednesday:
9 Mile a.m.
9 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles

Thursday:
10 Miles a.m. Tempo run at 6:10 pace.
10 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 20 Miles

Friday:
25.2 Miles a.m. Ran to work from Aurora to Downtown Cleveland in 3:29.
Three water stops and one bathroom break.
6 Miles in p.m. Downtown Cleveland.
Day Total: 31 Miles

Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park].
7 Miles p.m.
Day Total: 19 Miles

Sunday:
Perfect 10 Miler, 59 min. Hot and Humid. Not to happy about my time.
7 Miles warm-up/cool-down.
10 Miles p.m. - North Chagrin Reservation - Trail with Kam our tour guide and my brother.
3 Miles p.m. - in Aurora
Day Total: 30 Miles

First time in awhile I ran three time a day on Sun, plus run to work kicked my butt.

Week Total: 156 Miles

July 16 - August 12 (Training Week & Burning RIver 100)

Since Buckeye 50K I kept up the usual training of high milage with speed and tempo runs.
The Tuesday before the Burning River I wanted to hit the track and run hard.
I ended up doing 800m hard then 1,600m at 5:02 then another 800m. I felt strong. The rest of the week was easy miles going into the 100.

Breakdown of the Burning River 100.
The first 13 miles were on roads. Felt like I was walking, nice easy pace almost relaxing. Once we hit the polo field the pace picked up. Trying to run smart and even. The course has a pretty good climb up to rt. 91. From the Harper ridge aid station it is pretty much down hill to shadow lake aid station where I took off the road shoes and put on the trail shoes. From Bedford to the tow path is pretty much down hill. You can really hammer this section. The single track from the hike and bike to the tow path is smokin fast. From the tow path to station road then the carriage loop. On the carriage loop at the top of the first climb was water, but I did not have a bottle so I had to lay down on the ground to drink. A couple of hikers witnessed my skill of drinking and were very amused. I know I was getting tired and still had some issues from Western States where I can't feel my feet hit the ground. It feels like they are asleep and tingle. Had my first big wipe out on the carriage loop, thought I broke my shoulder. At Station road bridge for the second time I picked up my water bottle. Hammered down to Boston store. From the store hit the Brandywine falls loop. Very tough during the heat of the day. I felt like crap. But once you arrive at the falls it's a down hill return and can push the back to the store. Jeff picked me up a the store to pace me to the covered bridge. Going through the ledges is and awesome section of the race. It's the money shot! The Wetmore and corn field were a mess. Sloppy mud. Wayne pick me up at the covered bridge for the perkins loop. Wayne fell pretty hard into the muck and lost a shoe. Kam took over for the last 15 miles to the finish in 16:16. Thought I would run faster. Really struggled the last 60 miles.

Track work out the Tuesday after the 100.

8 Mile a.m.
Track Workout: Solon
4 Miles p.m. Warm-up.
5:22, 5:27, 5:28
4 Mile Cool-down.
Day Total: 20 Miles

Track work out 8.12.9.
8 Mile a.m.
Track Workout: Solon
4 Miles p.m. Warm-up.
5:22, 5:26, 5:23
4 Mile Cool-down.
Day Total: 20 Miles