2017 Frederick Nut Job Challenge

This was my fourth time attending the Frederick Run Festival.  For the last few years I have been opting for the Nut Job Challenge, and this is the second time I am also doing the King Crab challenge.

The Nut Job challenge in Frederick is the Twilight 5K on Saturday night just after packet pickup at 6pm which makes this event very convenient, followed by the half marathon on Sunday morning.  This was the first year that the 5K event provided a finishers medal to all participants thanks to the generous support of Frederick Foot and Ankle.  I have used them a few times for issues and found them to be both effective, kind and very knowledgeable.  While they have several doctors in the practice I have been fortunate to deal with Doctor Brenna Steinberg.

The King Crab Challenge is in cooperation with the Baltimore Running Festival and provides for bonus bling for doing the Frederick Half Marathon, the Baltimore 10 Miler in June and then either the Baltimore Half or Baltimore Full Marathon in October.  You can also opt in for the BaltiMORON-a-thon which gives you an extra medal for doing the Baltimore 5K immediately before the Half Marathon; which I am doing this year.  So, all in all, if you max out on races and medals, you would get 9 in total.  Given for the following reasons:

• Frederick Nut Job Challenge (3 medals in total; 5K, half marathon and bonus nut job medal)
• Baltimore 10 Miler (1 medal)
• BaltiMORON-a-thon (3 medals in total; 5K, half marathon and bonus BaltiMORON medal)
• Bonus MD Double (1 medal for doing Frederick Half and Baltimore Half)
• King Crab Medal (1 huge medal that is 2 lbs for doing the whole thing)

That is a lot of medals in total, so hopefully I am not calculating incorrectly.  You do have to be careful to sign up for all the special events to get all of these, not just the King Crab Challenge, so if you go for this next year, be careful.

I supported some family members this year, so it made the whole event a different experience.  In the past I have normally gone all out on the Frederick Half since this is the event where I hold my half marathon PR.  This year I ran the 5K with my daughter, and the half marathon with my wife who is training for a full marathon in January.

The 5K is a nice course and is basically and out and back with about 53 feet of elevation gain according to Strava.  As you can see from the map photo it is basically an out and back that starts and finishes on the horse track at the Frederick Fair grounds.

Frederick 5K Strava Elevation

This track is packed small gravel so if you are prone to getting rocks in your shoes, or you are a bare foot runner, keep this in mind.  All in all you will spend about a half a mile on the track.

Frederick 5K Strava Map

After you leave the track you head left on a relatively flat road until turning left on Monocacy Blvd just after the 1 mile mark.  After a few tenths of a mile you will benefit from a downhill run just under a half mile before making a 180 degree U-Turn and heading back up the hill the way you came.  There is one water stop on this hill at mile marker 1.5 or so.  This allows you to pass it twice (once downhill and then again uphill).  Once you re-enter the race track you head around to the left for the last tenth of a mile across the finish line.

My daughter and I on the course

There are a few photographers on the course and around the start and finish line.  This was the first year where photos were free to all participants which is great.  You can also purchase them at a very reasonable cost if you want versions without the banners.

The Frederick Half starts promptly at 7am on Sunday morning.  There is plenty of parking for this event if you arrive about an hour or so prior to the start time.  I really haven't had any issues in the past getting a space or leaving.  But this year, I did decide to park downtown in one of the parking decks since they are free on Sunday's until 2pm.  The closest deck off East street is about a mile from the starting line, so if you want a good warm up walk prior to running, I would recommend this.

As I mentioned earlier, I ran this event with my wife and followed her 30/30 intervals the entire time.  There is plenty of food and drinks on the course, so you really don't need to carry anything with you.  I did bring one Gu just in case.  Water stops are about every 2 miles (sometimes a little less), so again, no need to lug yourself down with water bottles on a belt or a hydration pack.  I saw many runners with both of these, and never understand why you would put yourself through that in a running event like this.

This is the second year of the new half marathon route, and even after my second time I still prefer the original course.  You can read last years post to get more background on why they change it if you are interested.

Overall the course is pretty flat given other events I do in the area.  According to Strava the overall elevation gain comes in right around 197 feet.  As you can see from the elevation chart below the gains are relatively spaced out with a noticeable gain right before mile 12.

Frederick Half Marathon Strava Elevation Chart

The Frederick Half is a great event.  It is very well run, organized and offers a lot of great scenery.  Crowd and volunteer support is off the hook and everyone is very friendly.  For those that like to indulge Dunkin Donuts provides small cups of Munchkins just past mile marker 4.

The course takes runners through some great areas.  After leaving the starting line in front of the fair grounds on East Patrick Street you make a left onto East street and start to head out of town.  You turn right on Monocacy Blvd going past Key Stadium and then right onto Stadium Drive.  You will find Mount Olivet cemetery on your left.  This is a beautiful area where Francis Scott Key as well as other well known figures are buried.

After passing the cemetery you will find yourself turning left and heading down the famed Frederick Market Street.  There are a lot of spectators in this section as residence are out enjoying coffee as you go by.  As you head further into town you will pass the numerous bars, restaurants and shops the town has to offer.

Frederick Half Marathon Strava Map

You work your way all the way north to 6th Street where you hang a left, then a quick second left as you go downhill on Bentz Street.  You then turn right onto Carroll Pkwy and wrap yourself around Frederick's largest park.  Just after mile 5 you make a quick left onto Kline Blvd and start to head into one of the small communities near the park.  This is a slight uphill grade for the next mile or so.  After turning right onto Fairview Ave you will begin to head back downhill and towards the park area again.

Almost back to Baker Park

You will make a right onto West 2nd Street and head back down the other side of the park area eventually passing the newly renovated Culler Lake.  The next couple of miles is fairly flat through the older area of Frederick just South of Hood College.  Just past the tennis courts you turn left onto Dulaney Ave and then a quick left onto 3rd Street.  You will pass some beautiful old homes in the downtown Frederick area during these 2 miles or so.  In fact, after turning right onto Upper College Terrace you will pass one of my two favorite houses in Frederick.

You will cross over Rosemont Ave and head into Hood College.  As you exit Hood College this is where the Half Marathon Relay exchange point is located.  This happens right around mile 7.7 so if you are doing the relay be sure not to get that leg of the race unless you are feeling generous.

After you leave the exchange area you turn right and work your way counter clockwise around Frederick Memorial Hospital.  You cross over 7th Street and go down a few back roads before making a right onto Fairview Ave again.

You cross over Motter Ave and then turn left onto the North side of Market Street turning right on 16th Street and heading East out of Frederick. Within this area between mile markers 9 and 11.5 things are relatively downhill.  After 16th Street you hang a right onto Schifferstadt Blvd.

In order to get the 13.1 miles in you have to do a quick out and back on South Street before heading right back onto Monocacy Blvd and up the last hill of the race.  This is the same hill you ran on the 5K if you participated in the event, so you already know you can do it.  At this point you take the same route back as the 5K except this time after entering the race track you go counter clockwise the long way before crossing the finish line.

Frederick Half Marathon and Nut Job Challenge Medals

If you did the Nut Job challenge you will be presented with the Half Marathon medal as well as the Nut Job Challenge medal as you enter the race area.  I didn't take a photo of the 5K medal but is is similar to the Half Marathon medal, just smaller.  The Nut Job medal changes about every two years.  This is the first year of this design.

Crossing the Half Marathon finish line

Overall this is a great event, in a wonderful location.  I highly recommend this race to all my running buddies that are within 2 hours.  It is totally worth the drive.  And frankly it is even worth staying over on Saturday night so you can do the Nut Job challenge and after the half go grab a quick shower and have lunch/brunch in one of the amazing local restaurants.  You won't be disappointed.

Cherry Blossom 10 Miler

April is one of the most beautiful times of year in the DC when the cherry blossoms are in bloom around the monuments and East Potomac Park inlet.  One of the best ways to see them, as a runner, is during the Cherry Blossom 10 Miler.  This was my second appearance at this event; my first time was back in 2014.

The race is a popular one, and as such is done as a lottery.  Be sure to sign up for the email notifications so you are informed prior to the start of the lottery process.  If you want to run as a group you can setup a lottery group and have your friends and family sign up under that group.  That way if you win, you all run together.  Signing up as a group for the lottery doesn't affect your chances of being selected, but it does make sure you all get to run together if selected.

The event hosts a 5K race along with the 10 miler for those that aren't yet ready for the 10 mile distance or might be concerned about the pacing requirements.  For those opting in for the 10 mile race, the pacing requirements is a 14 minute mile.  Most races tend to come in around a 16 minute mile, so this is one of the faster minimums.  I guess they can only have DC roads closed down for so long, and the 5K starts after all the 10 miler waves have left the starting area.

There is no packet pickup on race morning so be sure to plan ahead so you can get your packet at the Building Museum prior to race day.  Since the race is early and Metro isn't always running early enough (it did my first time in 2014, but not this year), it may make sense to book a hotel the night before.  This makes the race less stressful overall as you can get into DC, check into the hotel, get your packet and enjoy a nice dinner and some down time.

We stayed at the Hilton Garden Inn off First Street NE.  It was a nice hotel right next to a Starbucks and was walk-able to the Building Museum for packet pickup.  The walk to the starting line from this hotel, that early in the AM, was a bit much so we grabbed a cab.  If I were to do it all again, I would book a hotel closer to the starting line well in advance of the lottery draw.  If I didn't make it into the race I would just cancel the hotel, but this way I would have a better location to walk to the starting area and walk back after finishing for a quick shower.

The DC mall at sunrise is really nice.  This time of year the air is usually cools and crisp and today was no exception.  The weather was perfect for running.  I had on an old sweatshirt I could discard right before the race to stay warm, and I had a change of cloths ready at the bag check when I finished.

Sunrise on the Washington Monument

Bag check this time around was really well done.  There were several tents marked with letters.  You simply walked up to any tent, preferably the one with the shortest line, and handed over your items.  They gave you a wrist band with the identifying information to pick your bag back up.  After the race you simply returned to that same tent, showed them your wrist band and they handed you your bag.  This made for really short lines and a quick turn around.

The flip side the Washington Monument

The race starts in waves that are all based on the honor system.  For the most part runners seem to keep it honest, but as you would expect there were several runners that were in corrals that they probably shouldn't have been in.  During the first two or so miles things are definitely crowded so if you are attempting a PR you have to be alert and identify clear paths ahead.

Still in the crowd at this point

Aside from the initial crowds the first few miles, the race is really flat and fast.  According to Strava the total elevation gain is only 34 feet.  That is by far the flattest race I have done to date.  Water stops are plentiful and are spaced out relatively equally about every 2.5 to three miles.  As with most races they provide water as well as Gatorade.  And just like back in 2014 the group handing out beer and Oreo cookies was at the tip of the inlet.  Apparently a tradition for many many years.

Strava Elevation Chart

Crowd support is actually really great for this event and after mile four you really start to see a lot of cheering fans.  The closer you get back to the starting/finish area the more people you start to see.  There were high school bands playing around the inlet as well as a small Jazz group.  As you start to see signs indication only 1500 meters remaining it is hard not to kick it into high gear.  There is a slight incline for the last half mile, but the crowds really get your adrenaline moving so pushing up that last hill isn't as hard as a normal practice run would be.

Strava Race Map

The course really allows you to see several different monuments and parks around the Washington Monument area including the Lincoln Memorial, the Arlington Memorial Bridge, Korean War Veterans Memorial, the FDR Memorial, the Thomas Jefferson Memorial and the Martin Luther King, Jr Monument.  And of course the views as you go around the inlet are amazing.  Especially cool to look at is the housing/building for the Fort Lesley J. McNair facility across the inlet waterway.

Cherry Blossom 10 Miler Finisher Medal

After crossing the finish line you are provided some water and make the long walk back to the runners area entrance.  It is here you can grab some food and additional drinks and if you ordered a medal, you can pick that up as well at a well marked tent.  If you do decide to get a medal and pay for a premium shirt the overall price of the event does go up, but the shirt is worth it unless you like cotton t-shirts.

Cherry Blossoms after the race

Overall this is a great event, and for anyone that loves the 10 miler distance, or wants to try and set a PR, this is a great choice.  The event is very well organized, and the area is absolutely beautiful.  Granted the cherry blossoms weren't stellar this year with the late cold snap and snow in the area, but it was still worth seeing.

Mission 10 Miler

The Mission 10 Miler is a great Frederick, MD race.  This was my third time over the last four years; I took 2016 off.  The event is well run, with lots of great volunteers and supports a great cause that you can read about on their website.

What made this event so great for me this year was that for the first time my wife and daughter (16) both ran this event.  This was my daughters longest run to date and she did incredibly well for her first race.  For those that haven't tried a 10 miler before, it is a really great distance.  Longer than a 10k for those that have already concurred one or more of those, but aren't ready to tackle a half marathon.

The race is an out and back that starts at the Frederick, MD minor league ball park Nymeo Field at Harry Grove Stadium.  The home of the Frederick Keys.  Two great factors of this race is race day packet pickup and the fact that it is run on a Sunday afternoon.  No early wake-up required to take on this event since it starts at 2pm.  Arriving by 1pm is plenty of time to get your race packet, use the facilities and line up.

While there are not "formal" corrals, you do line up following an honor system and they do start racers in waves so that you avoid the huge initial staring line crowds.  They have pacers available as well for those that want to go after a PR or simply have a group of people to stick with.

Strava Map of Mission 10 Miler Course

There are three water stops between the start and the turn around point at mile five.  Each stop is full of volunteers with tons of energy and plenty of water and Gatorade.  The water stop at the turn around point also had Gu although I carried one with me just in case.

Most of the roads are open to traffic during the event, but police officers watch all the intersections and major turn offs to keep cars away as runners proceed through the intersections.  This is a chip timed event, so lots of runners are really pushing themselves.  I was doing really well until the last mile where I ended up slowing down some to run with a friend of mine.  I didn't realize that I was close to a PR at the time or I would have probably sprinted right by; although I have to admit the last two hills on the way back were getting to me.

Overall the course is relatively flat with a total gain of 225 feet according to Strava.  After the start you turn right onto New Design Road and have to traverse two hills as the road crosses over both Interstate 70 and Interstate 270.  Since this is an out and back run, you get to do them again around mile marker 9.2.  Between miles two and four you slowly climb about 90 feet, which is great on the way back between miles six and eight.

Strava Elevation Chart

During the hill climb between mile two and four you turn right on Elmer Derr Road right around mile marker 3.4 and then make another right onto Ballenger Creek Pike around mile marker four.  At this point you get a mostly downhill break until the turn around at mile five.

After making the U-turn over the timing mat, you work your way back up hill to the left turn on Elmer Derr Road.  At mile six you start your slow two mile decent while you turn left onto New Design Road until mile marker eight.  At that point you make a few climbs before turning left on Stadium Drive where it all started and cross the finish line.

Mission 10 Miler Finishers Medal

There are photographers on the course, but the only time I was captured on film was right before crossing the finish line, and lets just say it isn't a photo worth saving.  After I finished I quickly changed cloths since the air was cool and breezy (great for running) and I knew I would chill out.  After changing cloths I waited for my daughter and wife to finish.

After everyone was back at the start we went through the runners tent and grabbed some bananas, water, Gatorade and sandwiches provided by Jimmy Johns.  They had computers setup as well so you could check your time.

Again, this is a great event.  The size is relatively small with less than 800 runners, but well manned and plenty of water stops.  For a well run, medium distance run, with a small town feel, you can't beat the Mission 10 Miler.  And lets not forget about the cause.

Biltmore Backyard to Vineyard Challenge

For anyone that has read my running posts in the post or follows me on Instagram (@zarefoss) you know that I love the Biltmore Estate.  I have been visiting this sanctuary since 1995. When I started running and found out that the Biltmore hosted a Half Marathon and Full Marathon I knew that I would have to partake.

So, this year, as last year, I participated in the Backyard to Vineyard Challenge which consists of running the Half Marathon event on Saturday and the Full Marathon event on Sunday.  We arrived on Thursday afternoon to settle into the Inn at Biltmore and get an early dinner at Cedric's Tavern and visit the house.  Packet pickup was Friday afternoon at the Double Tree hotel in Biltmore Village.

Inn on Biltmore Estate

The weather on Thursday was a beautiful 72F.  The forecast had the temperature dropping each day through Sunday with a chance of snow on overnight Saturday.  At one point the total accumulation was as high as 12 inches but every time I checked it fluctuated wildly.  As much as I didn't want the marathon on Sunday to get cancelled I tried not to worry about it since it was clear no one knew what was really going to happen yet.

Friday morning was a lazy morning, I slept in, had breakfast at the Inn and relaxed.  I didn't go to packet pickup until about 2pm.  In past years I always went when it opened at Noon and it was always crowded.  This time I thought I would wait until after the lunch rush and it worked out great.  Although I had to wait about 15 minutes to get out of the parking lot to get back to the Inn, I was able to get in and out of the expo quickly.  There wasn't much merchandise I was interested in, although I did stop and get a jar of Betsy's Best almond butter with cinnamon and Chia seeds.  After taking a taste I couldn't say no.

Friday night was dinner at Cedric's Tavern and I was looking forward to their Salmon dish all day.  Salmon is one of my favorite dinners before a run.  While I have had this many times before, there had been some changes to the recipe since my last visit and frankly it wasn't as good.  While it wasn't horrible either, I don't think I will be ordering it again any time soon.

Running the Asheville Half and Full Marathon events and staying at the Inn on Biltmore Estate is a perfect match.  The events are beautiful, well managed and staffed, and challenging. Staying at the Inn allows you to simply walk down the hill about 30 minutes from the starting time.

The air was crisp and cool so I had to wear a hat and gloves.  The temperature wasn't going to rise high enough, or more importantly fast enough, to go without them.  After getting ready and putting a Gu in my pocket just in case, I headed down to the starting line about 30 minutes early.  Just enough time to get there, settle in and talk to a few fellow runners.

The Half Marathon started right on time and off we went.  Knowing I had to run again the next day, I made sure I didn't go out of the gate too fast and I wanted to maintain as consistent a pace as possible.  If you have never run around the Biltmore estate there are hills.  Lots of hills.  Very long hills.  And I knew I was going to get to do them twice.

Asheville Half Marathon Strava Map

As you can see from my Strava map and splits I didn't do too bad sticking with the "consistency" thing.  Even given all elevation changes between miles one and six.  This wan't anywhere near my PR pace, but again, that wasn't the goal here with the marathon the next.

Overall the course is great.  The start and finish marked on the map is beside the Barn near Antler Hill Village.  The start is a slight down hill before turning left towards the winery.  Around the first mile marker you make left and work your way up hill to the Deerpark Inn.  At this point you have crested your first of two main hills and also found the first water stop.

After the first water stop you turn left and head down hill for about a mile to the main entrance and ticket center.  While it is tempting to really make up some time here, I have to recommend that you pace yourself and save your energy for the second main climb of the day.  Once you reach the bottom of the hill you make a sharp right hand turn and start your way up Approach Road to the Biltmore House.  This is a 1.5 mile climb to start at which point you make a right into some parking lots and find the second water stop around mile 5.1.  You get to relax with some minor down hill sections before heading back up hill out of the parking lots and turning right twice to get to the Biltmore house.

Strava Elevation Map of the Half Marathon

If the weather is cooperating, and depending on your pace, you are seeing the house as the sun rises.  It makes for a breathtaking image.  The "U" shape towards and away from the house is just shy of a half mile and a nice break after mastering the Approach Road hills.  There are a few automated cameras around the house as well as a photography as you leave the house and turn right towards the gardens, so be sure to smile.  After that right turn you will also cross the 10k timing mat.

Biltmore House during Half Marathon

Leaving the house and running through the gardens is beautiful.  Depending on the weather in the area up until the event, the flowers could vary, but since there were some warm days prior to this, there were several flowers in bloom.  You also get to enjoy over a mile downhill through the gardens, past the bass pond, and over the brick bridge that was used in the movie The Last of the Mohicans.

At the bottom of the hill, right around mile marker 7.6, you turn left towards the equestrian center and you will pass water stop number three.  This stop will also have water, Gatorade and Gu like the second stop, but will also have bananas and oranges as well.  You do a quick out a back that is only about a half mile long on gravel, so you find yourself back at the water stop around mile marker 8.1.

At this point you head back towards the winery and Antler Hill village on paved roads.  As you approach the Lagoon you make a left turn and go around the Lagoon counter clockwise.  After making the left hand turn you are back on a gravel surface.  At the top of the Lagoon you will find another photographer taking pictures with the back of the Biltmore House over your shoulder.  Again, be sure to smile.  Or at least have someone behind you in a really good mood.

Lagoon during Half Marathon

There is another water stop around mile marker 9.3 with a variety of snacks and beverages.  This is definitely one of those racing events where you really don't have to carry anything with you.  While the spacing between the first and second water stops is long, especially given the long climb, in general there are plenty.

As you make your way along the French Broad river you will stay on gravel for several miles.  You will pass another water station around mile marker 11 where you do another out a back along the river.  You will find yourself back at this water station around mile marker 12.6 for your last water break.  As with most other stations this one will have Gu, Water, Gatorade and bananas.

Since coming down from the gardens the course has been flat, but as I mentioned most of it has also been gravel.  After passing this last water stop, there is a small climb that is about 3 tenths of a mile long before you turn right onto a paved surface and head slightly downhill across the finish line in the same manner you started.

Half Marathon Finish Line

According to the chip time, I crossed at 1:57:11.  About 13 minutes slower than my PR, but given my plans for running the marathon the next day, assuming the weather holds out, I was pleased with my performance.

The medals this year were once again wood, but this time they were simply slices of Walnut from the property that was laser engraved.  Very unique, and very cool.

Half Marathon Walnut Medal

I finished in time to get back up the hill to the Inn, shower and take in the breakfast buffet.  All I can say is made-to-order Waffles and Omelets are awesome after a run.

Since dinner the night before at Cedric's didn't go as well as we had planned, we decided to try Village Social for dinner Saturday night.  The food was good, but there wasn't anything specific that stood out at me as a must have before a really long race.  That being said I did grab a dessert which I never do.

When I went to bed the weather was still iffy and I wasn't sure what to expect so I set my alarm a little earlier than I had too so I could see how things were playing out and if there was a delay or cancellation.

When I woke up I was pleased to see only a few inches of snow on the ground and all the pre-treatment they had done on the roadways and walkways looked like it paid off.  I got ready and walked down about 20 minutes before starting time.  It was a lot colder Sunday morning than it was on Saturday morning so once again I was wearing a hat and gloves.

The walkway down the hill to the starting area was slippery and slushy so you definitely needed to be careful and use the grass in places to keep from falling.  Once I got down to the the starting area they had the portable propane heaters for runners to huddle around.  The roads around Asheville were covered in snow, so they gave folks extra time to arrive and the race started about 15 minutes late.

The start for the full marathon is the same as the half marathon.  If fact, the first 10.3 miles are exactly the same as above.  At mile 10.3 you make a left and go over the French Broad river to the West side of the property where most of the farming is done as well as the vineyards.

Full Marathon Strava Map

The one difference however was the snow.  Everything was covered in white, it was absolutely amazing.  The roads were slushy, but overall the staff on property did an amazing job keeping things relatively clear for the event.  I know everyone appreciated their efforts; I know I did.

A snowy Full Marathon

My photo near the lagoon wasn't as good as I would have liked given the snow but I bought it anyway.  I am not planning on running this event in 2018 given some other race commitments, and who knows if I would ever get the chance to do this one in the snow again.

After crossing the river to the west side, you are still on gravel and/or dirt roads.  There is a water stop  until you come back over the river again around mile marker around mile marker 10.9.  Shortly after you turn right away from the river and start your second longest climb of the marathon.  After doing the two climbs towards the house, this is another 1.5 miles up hill.  After passing another water station, you do a quick out and back that takes you over the 13.1 timing mat.  After passing the water station again, there is a nice 1.5 decline that gives you a much needed break.

Strava Full Marathon Elevation Chart

But just when you think you are rested up, there is a steep incline of about a half a mile as you go around the vineyards.  This was an amazing view covered in snow so I had to stop and take a few photos.

Snow covered vineyards

There is another water stop here, around mile marker 15.8.  Again, stocked with water, Gatorade, Gu's and bananas.  The volunteers at all the stops are full of energy and really help keep you motivated.

This is the last water stop on the west side of the property and your make your way slightly down hill into the woods and spend the next 2 miles on mostly flat terrain until you cross back over the French Broad river and then turn left following what you had done for the half marathon, doing the out and back, although this time the out and back is a little further (about an extra tenth of a mile).

However, when you come back towards the barn area, you don't get to cross the finish line just yet.  At this point you are at approximately mile marker 20.4, so just about a 10k remaining.  At least that is what I kept telling myself..."only a 10k remaining".

As I was running down the paved trail below the Village Hotel and Winery I saw my wife standing there with a big smile on her face.  Was nice to see someone cheering you on personally.  And to top it off she had some pancakes.  So I grabbed a blueberry pancake as I ran by hoping to get a second wind.

As you run along the trail back towards the Lagoon you are following a similar path as you did earlier in the day, except this time you are on pavement next to the Winery Road versus on gravel along the river.  When you finally get back to the Lagoon on gravel you stay along the river to the back side of the equestrian center and loop counter clockwise around the area you did the out and back on, past the water stop, then left again back to the river.

At this point you follow the same path back to the finish line that you just did from the barn where I got my pancake.  I have to admit that I was feeling it.  My right knee was barely working at this point, but I only had 2 miles left.  In fact, my knee started to hurt at mile 2 right after starting.  And having taken so long to write this blog entry I can safely say that it actually bothered me for about two weeks.  Four weeks later and I am basically back to my normal running schedule with no pain.

The downside of the marathon is that instead of turning right near the end and running downhill over the finish line, you turn right and run uphill over the finish line since you are coming from the other direction.

Crossing the Full Marathon finish line

After crossing the finish line I got my full marathon medal, again a slice of walnut from the property that was laser engraved.  They also handed me a nice blanket.  Since I did the Backyard to Vineyard Challenge I made my way over to the gazebo at Antler Hill village and received a nice wind breaker jacket and a third medal.

(left to right) Full Marathon, Background to Vineyard Challenge and Half Marathon

All in all, I love this event.  And while I am not planning on doing this event in 2018 at this point and time, I wouldn't be surprised at all if I change my mind at some point and sign up for at least one of the runs.  I highly recommend this event, especially if you have never visited the Biltmore Estate in the past.  It is definitely worth the trip.  And I can't stress enough that staying on property at either the Village Hotel or the Inn on Biltmore Estate.  The convenience of the location and the quality of service is totally unique.

Frozen Heart 50K

While the title of the race may have been the Frozen Heart 50K, the weather was not cooperating.  From the side conversations I could overhear, folks were very disappointed by this as well.  These are hard core trail runners that wanted snow, sleet, frozen puddles or at least mud.

Instead we had a day that started out sunny and 35F and by the time the last person crossed the finish line was in the low 60s.  Several of the signs on the trail had the Ghostbusters red circle and slash over the "Frozen" part of the sign signaling we give up.

Let me start this review by saying the event was a lot of fun.  It was well run and well staffed, started almost exactly on time and the air was full of energy and support.  It was clear that the majority of the runners had done this particular race at least once before and were excited at some of the changes they could see and couldn't wait to get started.  The location of this race at Salem State Park in St. Mary's MD was just under 2 and a half hours from my house.  So that meant we had to be up and out by 4am.

While others may have been disappointed that the weather was so unusually nice and warm, I was ecstatic.  I had never done a real trail run race like this and wasn't looking forward to dodging roots, rocks and trees in mud, sleet or snow.  Several races I have run in the past had trail aspects to them (Biltmore Marathon and the Via Marathon), but this was the first race where the entire distance was trail.  This is also the first 50K race I was attempting as well as the first race since my brain surgery.  My wife was planning on tackling the 17K.

The trail is about 17K long, so the race offers participants three distances to choose from.  Runners can do the 17K (one loop), the 34K (two loops) or the full 50K (three loops).  At close to the half way point around the loop (mile 5) there is a water station/rest stop with porta-potties and lots of food and drink choices.  Given the distance between the start line and this rest stop most runners were carrying some kind of hydration and snacks with them.

Strava Route Map (17K Loop)

The trail was marked fairly well for the event, but I did see a runner or two miss a turn and talked to one runner on my second loop who ended up a half mile in the wrong direction before turning around to find his mistake.  There were signs, flags and ribbons in trees to help mark things, but given the amount of attention the ground was getting as you ran, it was certainly possible to  miss one and go in the wrong direction.  There are many trail heads and intersections in the park.

Overall elevation gain for one loop around the park was about 150ft.  So fairly flat in general, especially if this was a road race, but as a trail run, those gains were often short but steep.  There were only a few long sections where there was a slight incline.  Everything else was quick up and downs around the trail.  A few of those sections being very technical with single board bridges and lots of rocks/roots.

One of the many bridge crossings

One of the more interesting sections was just before the 5 mile rest stop.  From approximately mile 3.9 to 4.6 there was crushed concrete on the trail that was large.  Between the size of a golf ball and a baseball.  This was challenging to run on and was difficult in sections to find an area that was clear so you could avoid it.

As I mentioned before the weather was so nice, and had been nice for so many days prior to the event that there was very little standing water on the trails or areas of heavy mud.  There was really only one "bad" spot just after the 5 mile rest stop before making a left back into the woods.  Right around mile 5.2.  There was enough area on the sides to avoid this somewhat but was still better to move quickly so you didn't sink too far into the mud.

Hard to look cool when your dodging roots and rocks downhill

After this point the back half of the run was more "technical" as I indicated before with several steep short climbs and aggressive downhill sections with lots of roots and rocks.  The first time around I managed to keep a fairly steady pace the entire way around, but during the second trip around I did find myself tripping more frequently (didn't fall) so I slowed down and walked a few of the more challenging areas (mostly downhill sections).

Winding uphill on the trail

Obviously the second time around had some advantages as I knew what to expect and had some markers I knew I wanted to avoid or treat differently the next time around.  One of the more amusing sections was a long section of boards that kept people out of a marshy area that ended three boards wide.  The center board was loose so if you stepped on it, it would kick up several inches and then when you came down on it you were splashed with water and mud.  On the second loop I knew to stay on the left side.

Yes, I was drafting runners in front of me

About 25% into my second lap my right knee started to complain as my IT bands started to tighten up.  The longest run I had done since my surgery in Dec was about 14 miles and given the punishment the trail was causing my body I guess I shouldn't have been surprised that things were getting challenging.  I managed to get through my second loop, but knew I had to stop at 34K and not attempt the third lap.  I have a back to back Half Marathon and Full Marathon in early March in Asheville, NC and didn't want to injure myself.

Two laps of elevation via Strava Maps

After getting to the finish line I let the time keepers know that I was wrapping up my effort and proceeded to collect my finishers medal (they use the same medal for all three distances).  I grabbed some water and then headed to the car to change cloths, get something more substantial to eat and get ready for the long drive home.

Finishers medal, with spinning snowflake

Overall, I really did enjoy this event.  I would have preferred to complete the 50K, but I knew I needed to listen to my body and call it early.  The event was very well run, the runners were friendly and would chat on the trail as we passed each other.  I can't imagine doing this in the snow, but during a discussion with a runner on the trail he indicated that it is fun.  The snow packs down so you don't have to worry as much about roots and rocks, and of course it is clear where you need to go.

Given the distance from home and what the weather "could" bring in a more typical Maryland winter I am not sure if I will do this again or not.  But since I am not a trail runner I wouldn't discount the race just because I may not do it again.  It was a lot of fun and if you love trail running or just want to try something different, definitely give this event a try.  I know you won't be disappointed.

Planned 2017 Runs

This article outlines the runs that I am planning to run for the 2017 Runner year.  As each run completes I will post a retrospective on the race so others can decide if it is something may be interested in trying and I can document for myself if I enjoyed it so I can remember to sign up again, or not, the following year.

• Frozen Heart 50k (Callaway, MD) on 2/18 Post
• Biltmore Half and Full Marathon (Asheville, NC) on 3/11 & 3/12 Post
• Mission 10 Miler (Frederick, MD) on 3/26 Post
• Cherry Blossom 10 Miler (Washington, DC) on 4/2 Post
• Frederick Run Fest (Frederick, MD) on 5/6 & 5/7 Post
• Baltimore 10 Miler (Baltimore, MD) on 6/3 Post
• Harrisburg Half Marathon (Harrisburg, PA) on 9/10 Post
• Baltimore 5k and Half Marathon (Baltimore, MD) on 10/21 Post
• Harrisburg Marathon (Harrisburg, PA) on 11/12 Post

Brain Surgery Recovery, the Saga Continues

Two Weeks Plus

I closed the last blog entry just short of the two week mark, when I was going to get my staples removed at a follow-up appointment.  The day before this appointment I couldn't stand being inside any longer and joined my wife on one of her runs.  While I didn't run, I did manage to walk 2 miles.  I took it slow maintaining a 20:43/mile pace.  I felt pretty good up until the last 10 or 15 minutes and could tell I was tired and probably over doing it.  This made me a bit nervous, but to be honest I was really glad to be back outside.

The next day I did go back to the hospital and get my 30 staples removed as well as the stitch in my lower back.  Getting the staples out was a bit uncomfortable (more so than when I had my appendix removed), but was certainly tolerable. During the visit I did ask the nurse about physical activity limitations and if I could get back to running.  She made it clear that it was okay for me to get back out and start running again, but that I should take it slowly and not do too much too soon.

At the hospital with staples out

As I pointed out in my last blog entry I was running about 35 to 40 miles per week and running every day.  Going from that to zero was hard, but I knew I was going to have to be thoughtful as I got back into my routine.  The day after I got my staples out (which was day 12 post surgery) I did get back and walk another 2 miles.  I ran about a tenth of a mile at a time every so often to get my heart rate up and see how I felt.  The took my average time down to 14:37/mile, certainly quicker than two days earlier.  I also felt better overall after this run.

One thing I noticed was the clicking that I used to hear in my left ear while running occasionally had changed significantly.  Instead of a higher pitched short click noise as my right foot hit the trail it had turned into a much deeper slightly longer sound and it also felt like there was something in my ear, perhaps behind my ear drum.  Certainly something I need to follow with my ENT on when we meet again.  Perhaps a side effect of the surgery, or perhaps whatever we had seen on the MRI/CT to begin with has shifted.

My hair was growing back faster than I had anticipated and the scabs on the scar were healing quickly.  Everyday it seemed I had lost more of the scabs and that coupled with the hair growth was rendering my surgical scar less noticeable.  I would feel some sharp very short periods of pain around the scar occasionally and was told this was the nerves that had been damaged during the surgical procedure healing and that is normal.  At the two week mark I was just taking Tylenol as needed and by day 16 or so I was off all meds.


Getting Back to Running

I took three days off from my last activity and then did a three mile walk/run.  I slowed the pace back down overall to 17:45/mile since I wanted to go a little longer.  I was pleased with how I felt overall during the activity but was fairly wiped out that evening.  I have to admit it is hard to hold back when you get out there and just want to go all out without stopping for hours.  But at the end of the day I didn't want to set myself back so I was trying to proceed with caution so to speak.

On the 18th day post surgery I started back to work again full-time.  Since I work from home most days the transition was really great.  If I started to feel fatigued or simply needed to get away from the computer screen I had those options.  While not the release of getting out for a run, getting back to work was a sense of normalcy and help enforce the fact that I was indeed recovering.

Two days after my three mile run/walk I got back out for a 5 mile run.  I picked up the pace some and averaged 10:05/mile.  This felt great, I was able to take a few of my normal routes and ran to the local Starbucks for my standard quad shot Americano.

On my three week post surgery anniversary I got back out for a 5.5 mile run and clocked in at 9:27/mile.  I took a very similar route as the previous 5 mile run and worked more on my pacing to see how I felt.  Things felt somewhat normal again except for some irritation around the scar mostly due to wearing a hat.  The weather is cold and I wanted to protect my incision and ears.  I am still hearing the deeper sounding clicking in my ear, but seems to not last as long as it did the prior weeks.  After a mile or so it seems to stop.

Two days later I drove into Frederick for some flatter territory and did a total of 8.6 miles at an average pace of 9:19/mile.  Running through some new territory at the Mount Olivet Cemetery was great.  I hadn't run this area before and oddly enough, it was beautiful.  The weather was cool at 41F, just perfect.  Of course when I was done I ran to the local downtown Frederick Starbucks for my standard after run beverage.

Mt. Olivet Cemetery, memorial to Francis Scott Key

Rolling hills and monuments in Mt. Olivet Cemetery

Today, day 25 post surgery, I dove back into Frederick and did another 6.3 miles at an average pace of 8:46/mile.  Really starting to to get back to normal.  I use Strava to manage my runs (via a TomTom Spark 2) and I love filling in the Strava Heat Map by running all the roads/trails available in any given area.  Frederick is somewhat large, but I am slowly making progress getting it all covered.  It was really great to get back in Frederick and start working on this again.

All of the scabs on my scar have come off and with the continued growth of my hair it is really hard to notice the scar unless you really look for it. I was told not to cut my hair for 4 weeks after getting the staples removed.  I also have to go back in mid January for a followup CT Scan and consultation with the surgeon.  Hopefully that all goes well.

top left to bottom right: day 5, day 8, day 12, day 14, day 20 and day 22

Thank you to all the readers who have posted comments on social media wishing me well.  I really do appreciate your words of encouragement as well as appreciate the fact that you took the time to read about my story.  I will post a short summary following my January visit.