Little River 10 mile trail run…

Posted this on Dailymile and FB, but thought I’d put it up here too…

16F at the start, but my gear selection was pretty good and I wasn’t too cold and quickly warmed up to a nice temp. I love my buff! Used it as balaclava to start and then just covered the ears after the 1st couple miles.

I had hoped to break 9:00 pace but this is a very technical course. About 5 miles is on a tight mountain bike single track, and it’s really hard to get any speed there. (See the Garmin link below to see what I mean about the 2nd half of the course!)

Considering this was my 1st running race over 7 miles in several years, I am pleased as I was strong throughout even though I was pushing hard. (I have done adventure races that have had longer foot sections, and orienteering courses where I have been “running” longer times, but this was my 1st running race this long…)

The garmin data is here.

Here is a screen shot from the google earth import:

And here is my heart rate… This shows I really could not have gone a whole lot faster.  I was in the 165-175 range and that 175 is definitely pushing anaerobic.  I have not done a max heart rate test in a while, but I would think it is only 178 or so.  So the fact that I was above 165 for so long is a sign my vo2 max is doing pretty good.

The Gift of Asher Lev. Chaim Potok.

As soon as I finished My Name is Asher Lev, I wanted to dive right into the second book.  It was not available on the kindle, but I found my old paper back from many years ago.  The story picks up 20 years later than the 1st book finished… Another excellent read…

Quotes:

  • The seeing of God is not like the seeing of man.  Man sees only between the blinks of his eyes.  He does not know what the world is like during the blinks.  He sees the world in pieces, in fragments.  But the Master of the Universe sees the world whole, unbroken.  That world is good. Our seeing is broken.
  • A person has to have a reason for living, and the best reason is another person…
  • Are we so flawed that we can never truly know our own most secret motives?
  • Without man, what is God?  And without God, what is man?  Everyone needs the help of someone to complete the work of Creation that is never truly completed.
  • Art happens…. when someone interprets, when someone sees the world through his own eyes.  Art happens when what is seen becomes mixed with the inside of the person who is seeing it…  If an exciting new way of seeing an old object results… that’s the beginning of serious art…

My Name is Asher Lev. Chaim Potok.

Who knew when I saw Potok’s “The Chosen” on a friend’s coffee table I would end up reading nearly all of his books again.  (I read most of his books 10 or more years ago!)  He is an engaging story teller, and the Orthodox Jewish culture he immerses his readers in I find completelyfascinating.  “My Name is Asher Lev” is definitely one of my favorites, as it also immerses you in the world of art, which while I have always found fascinating I know very little about.

In the story Lev ends up painting a couple paintings that are devastating to his community and family (I don’t want to say any thing more as I hate spoilers!).  I found the following image that is supposed to be like one he painted, though I don’t know for sure where it came from.

Picasso’s Guernica comes up a few times as well, with the quote “You will take a journey to the Museum of Modern Art, you will go up to the second floor, and you will look at a painting called Guernica, by Picasso. You will study this painting. You will memorize this painting. You will do whatever you feel you have to do in order to master this painting.”

And finally my normal list quotes:

  • Every man is responsible for what he does, because he has a will and by that will he directs his life.
  • The candle of God is the soul of man.
  • A life should be lived for the sake of heaven. One man is not better than another because he is a doctor while the other is a shoemaker. One man is not better than another because he is a lawyer while the other is a painter. A life is measured by how it is lived for the sake of heaven. Do you understand me, Asher Lev?
  • If you want to know how to do a thing you must first have a complete desire to do that thing. Then go to kindred spirits—others who have wanted to do that thing—and study their ways and means, learn from their successes and failures and add your quota. Thus you may acquire from the experience of the race. And with this technical knowledge you may go forward, expressing through the play of forms the music that is in you and which is very personal to you.
  • No one will listen to what you have to say unless they are convinced you have mastered it. Only one who has mastered a tradition has a right to attempt to add to it or to rebel against it.
  • My father used to fast. I could never understand the point to it. I fasted a few times when I was young. But when I came to Paris I stopped because it meant nothing to me. It meant nothing to me when I lived in Berlin in the twenties and again in Paris in the thirties. I have had long discussions with the Rebbe about fasting. I have lost the faculty of appreciating such an act of faith.
  • It is both a weakness and a strength to be so stubborn.

p.s. this was my 1st full read on a kindle!

Trails of Chatham County: Briar Chapel

Location: See Map

Description: Briar Chapel is a new “mega” development in Chatham County.  They plan on miles of hiking and mountain biking trails, so that is great for those of us close enough by to use them!  I’ve only been out here a few times.  Right now there are a combination of double track/fire road and single track.  The mountain bike trails can be quite technical and difficult for non experienced riders!  They are tight and twisty, with lots of rocks and roots.  The trail itself, when you are on it, is un-blazed but not difficult to follow.  The difficulty comes from mixing and matching the fire roads and single track into one cohesive hike/run.  You can park in the neighborhood itself where there is a marquee, though the trail map leaves a lot to be desired.  The GPS track below shows parking at the construction area of the new school off Andrews Store road, just past Woods Charter.  The single track on the back side of Woods Charter is quite nice, while the single track in the neighborhood on the south side of the “parkway” is quite technical.  There is also the trail along the power lines, which in the summer I understand is over grown — so watch out for ticks and chiggers.

Distance: This is a bit hard to say…  You can make it pretty long, if you want.  The GPS track below shows about 6 miles.  You can also make it short depending on where you park and the route you choose.

Difficulty: This again is hard to say.  There are sections of the single track that are quite technical.  There are also several decent hills mixed in — while none are that long, a couple are pretty steep.

GPS:

Photos:

None taken…

Pose Method of Running

Pictured are both the book and the DVD…  Both are somewhat expensive relative to most books and DVDs, so I would recommend spending a fair amount of time on the web site before purchasing, to make sure they are for you.

The Pose method is similar to Chi Running, which I read and reviewed here, though Pose is much more “scientific.”  Chi is kind of go with the flow, and use nature (gravity) and your body as you feel, while Pose feels and sounds more scientifically grounded.  At the end of the day, both forms are quite similar.  Both utilize a very slight forward lean so that you are working with gravity, not against it.  Both teach you to run without braking, by modifying your form.  (Forward lean is really not the best word or image for what is going on, but it is all we have…)

I’m working on many of the drills in the book and in the video.  I would definitely say the video is a must on some of the drills, as seeing them in action by a real person vs. just reading about them makes a huge difference in understanding exactly what must be done.

One cool thing is about 1/2 way through the book, when you still have not done any running or any drills, he tells you to go to a local race to watch.  Watch the differences between the elite runners and the back of the pack.  How quiet and efficient the fast runners are vs. how loud and clumsy the slow runners are.  Watch the heel strike of the slow runners vs. the ball of foot/mid foot strike of the fast runners.  Watch the amount of time the fast runners foot stays on the ground, which is tremendously minimal vs. the slow runners, which can seem like an eternity.  I happened to go to a race to watch my wife run, and it was amazing to see how accurate all of this was.

Quote: When you understand one thing through and through, you understand everything.  Shunyro Suzuki

(Thus the need for doing the drills over and over…)

I’m still working on the drills, but I would say the form as outlined is sound, and the drills should help you get there.  I especially like his stance on barefoot training (he is fore it)…  And I love jumping rope barefoot.

Top Albums of 2009

Just like last year, I wanted to write a short post about my favorite music from 2009.   And of course just like last year, this is entirely subjective.  I again found it quite difficult to go down the list.  In fact, after the top 3, I couldn’t pick the next few in order, so I am only going to give a top 3 and then some honorable mentions.

Top 3 Albums of 2009

1.  Avett Brothers, I and Love and You

The Avett Brothers have become my favorite band, and we were lucky enough to see them in Charlotte on August 8th, their home turf.  This is an incredible album.  While musically it is different from their early roots, I am a big fan of bands pushing themselves and growing.  I love the song “Slight Figure of Speech,” which takes a jab at the fans that are complaining about the “New Avett Brothers…”  Lyrically this album is one of the most complete albums I have listened to.

2. Switchfoot, Hello Hurricane

Jon Foreman said they poured their heart and soul into this album, and that they wanted each song to feel like it could be their last, and that they would be proud.  Those sentiments show.  The albums is fantastic musically and lyrically.

3.  Needtobreathe, The Outsiders

One tweet from a pastor I follow said this band was amazing, so I went out and listened to their latest album, and quickly fell in love.  For a long time I thought this might be my number one album for the year, but in the end my two favorite bands released excellent albums that just beat it out.

Honorable Mentions for 2009

In no particular oder:

Trans-Siberian Orchestra, Night Castle:

An album that many of us thought might not ever see the light of day…  Only their 2nd non-Christmas album.  I have not gotten into this album as much as I did with Beethoven’s Last Night, but it often takes me quite a while to get into Rock Opera.  TSO again blends “classical rifts” with Rock, along with an in depth story that is impossible to follow from the music alone.  You have to read the story they provide with the music to understand.

U2, No Line on the Horizon

Their best work in awhile… I just don’t get into them as much as I used to.  When we saw them in concert this year, many people said it was an amazing show.  I thought it was an ok show, but not nearly as good as a few shows we have seen in the past (Elevation, Zooropa, Pop-mart).

Wilco, Wilco: good catchy music

Andrew Bird, Noble Beast: at first I thought Bird was trying too hard with his words… but it grew on me, and I now consider him a poet set to music

Pearl Jam, Backspacer: I find it hard to get into the heavier music these days, but this takes Pearl Jam back to their glory days


Top albums added to my library in 2009 that were not released in 2009

Some albums that came out in 2008 that I missed last year:

Fleet Foxes, Fleet Foxes

Blitzen Trapper, Furr

Welcome Wagon, Welcome to the Welcome Wagaon

My Morning Jacket, Evil Urges

Old Classics Added this Year

The Beatles, Sgt. Pepper — had many of the songs in my library, but not the entire album.  I tried to teach the kids the concept of an album using this one, and they just started saying “Play ‘The Album’ Daddy anytime they wanted to hear it.  🙂

The Beach Boys, Pet Sounds

Top Artists all time

I thought the Avett Brothers might catch Switchfoot, but it didn’t happen…  Some of these play counts include Kelly, and she loves Switchfoot.  🙂

Trails of Chatham County: Seaforth at Jordan Lake

Location:

Directions: See Map above

Distance: 1.4 mile loop

Difficulty: Easy

Description: This is a nice one if you have younger children.  It is short at 1.4 miles, has a playground, a beach, and a sand volleyball court.  There are also numerous picnic tables, grills, and one large shelter.   While 1.4 miles is short, it is not a bad trail to run two or three times.  There is almost no elevation change on the entire trail.  The only real problem with this trail is that when the lake water level is high, the western portion of the loop may be under water, even the board walk they have built because of this.

GPS track:

(Not sure why but Google Earth shows “Seaforth Lake.”  It is definitely Jordan Lake… Just Seaforth Recreational Area.)

Photos:

Marque at the trailhead, showing the map, among other things.

The start of the “boardwalk:”

The boardwalk, under water on the day I went:

View of US 64 from the west side of the loop:

The large shelter:

You can see the “smoke stack” from Sharon Harris Nuclear Plant at the beach and playground area:

Part of the playground:

Run at the Rock…

I posted this to daily mile, but thought I’d cut and paste it here.

Extremely sloppy and muddy, cold and wet, but great fun! 🙂 It felt really good to push myself hard in a race as it has been a while.

I wish I had know the course a little better… I went out pretty hard the 1st 1/2 mile as it was on the road, and with a mass start with both the 7 and 14 miler racers all starting, it was crowded. I wanted to hit the single track without too many slower runners in front. While there was some single track early on, there was also a lot of horse trails that were wide enough to easily pass (or get passed!), so I could have gone a little slower to start.

The fast start meant I did have to slow in the middle, but I picked it up around mile 5. The mile markers were a little off, as they kept showing me just under 10 minute pace, and I knew I was running faster. And the last mile I ran in < 5 minutes. 🙂 So they made up for it.

The GoLite trail shoes were awesome in the mud, as I knew they would be. While some runners looked like they were on ice in the slick clay mud, I never slipped at all. These shoes have huge knobs on them — almost like cleats. Should do well in the snow and ice too!

All in all I am happy with a 9 minute pace on these trails in these conditions. The single track mountain bike trails were very tight and technical, so tough to run fast on, while the horse trails did allow me to open it up a bit. I could not open it up on the downhills like I would normally do, due to the slickness of the mud.

The results were posted quickly, and I was 6th out of 28 in the Mens 35-39 and 61 out of 360 over all.  I’m surprised I did that well but I’ll of course take it!  🙂

Trails of Chatham County: TLC White Pines

Location:

Web Site: http://www.triangleland.org/lands/tlc/white_pines_np.shtml

Directions: (I’m copying this from the TLC site as it seems a bit tricky getting there the 1st time!)

From Pittsboro: Go south on US 15-501 for 8 miles from the Chatham County Courthouse traffic circle. Turn left on River Fork Road (SR 1958), the first left after crossing the Rocky River bridge. On River Fork Road, turn right immediately and proceed for 1.7 miles. Turn right at the stop sign and continue 0.5 miles to the TLC Preserve sign. Turn left and drive about 1/8 mile to the parking area on your right. More parking is available through the small lot, under the powerline.

Distance: ~ 3 miles (if you do all the trails)

Difficulty: moderate (a couple steep climbs but relatively short)

Description: Quite secluded — the drive back seems like you are going quite a ways in.  Gorgeous land and it is cool to see where the two rivers merge — especially when water is flowing fast after a good rain, but then it will be muddy.  Bugs can be bad in the summer.  There are different trails and if you want to do them all, you have to double back on a few of them.

Map of trails from TLC (click for larger image):

GPS track:

In order to get all the trails on the GPS track, I had to double back a few times (e.g. the Comet Trail, part of the White Pines Trail).

Photos:

When you park at the trail heads you have a couple options on which way to go.  This shows the marquee and the start of the White Pines Trail, and a down tree blocking the start of one of the trails.  But it is easy to get around.  There are normally a good supply of information booklets in the marquee, and they have the map included above…

If you take the School Kids “loop” near the bottom and by the Rocky River, you come up on an old cable bridge… not much to see except one of the cables and the river these days.

The benches at the David Howells memorial…  This site sits high and sort of overlooks the Rocky, but even in the fall and winter the trees are pretty dense so the view is limited.

Lots of vernal pools depending on the season and how much rain we’ve had…

Here is the other option you have at the start.  This is really the Gilbert Yager Trail, not the River trail.  The sign is saying the River trail is 1 mile away.  I did not get that the 1st time I read it.

Trails of Chatham County: Haw River @ US 64 West

Location:

You can park at US 64 and the Haw River “intersection” on the West side of the river, and hike north or south; or park at the Robeson Creek Canoe Access point off Hanks Chapel Road and hike north.

Level: moderate to strenuous depending on water conditions and how far off trail/river you have to go…  South of 64 there are some “cliffs” you may have to climb up and over depending on route selection

Description: unofficial and unmaintained, or at best “semi” maintained by the boaters and fishermen that use this section… (And you will occasionally run in to hikers, but not often in my experience.)  No markers on the trails, and while most sections are obvious, some are not.  Just keep the river on the East and don’t wander too far west and you should not get lost.

North and South (partial) GPS markers:

Here are GPS tracks on both the north and south side.  The south side is only a partial as the water level was too high (10 feet, just under flood level, on the USGS Bynum Gauge) to make it all the way to Gabriel’s Bend.  (Well, at least with the two kids with me!)

(North zoomed in)

A bit more detail on the north end…   There are some sections that may be a bit of a bushwhack depending on conditions.  Just keep the river on the east side of you and you can’t get lost.  I.e. don’t wander too far to the west.  I think I could make it all the way to 15/501 on this path and hope to try it some day.   There is a split just north of 64 that leads you up and over/around a section of the river that will not be passible in high water (perhaps 6-7 feet on the gauge).  I went both ways so both routes would be visible in the GPS track, but again, the lower section is much less defined and at points you are on rocks on the edge of the river.

South (partial) zoomed in…

Again, could not make it all the way to US 64 this day, but I will update this the next time I make the whole route.    Normally when you park at Robeson creek you do not have to head as far away from the river as the image below shows, but the water was very high this day, just under 11 feet or flood level on the Bynum Gauge. (Of course the water level is not shown in this satellite image)… When the water is is high, the section near the parking lot is under water.  Due to the high water there was a lot of off trail hiking as you can tell from the two slightly different routes on the out and back.

Photos (North of 64):

Some of the sites you will see on

If you choose to go the “low” route, or the route closer to the river than up and over, it becomes much less of a trail, and in some places more of a bushwhack and/or scramble.  If the water is high, this section would not be passible.  Check the USGS Bynum Guage.  Anything over 6 ft and your probably will need to swim it.  I.e. don’t do it!

This is what I call a “wash up,” which is where all the trash that comes down river on a big rain ends up.  I’d like to go back and clean this up one day.

This is what I wore out when I took the GPS on the north section..  It was a bit muddy!

Photos (south of 64):

South of 64 is the most popular white water rafting section of the Haw, though you will see some on the section north of the river as well.