Black Forest Trail - Pine Creek Gorge

With my first 50 mile ultra a month away I could not turn down the invite to run both the Black Forest Trail and the West Rim Trail on Easter Weekend. It was an opportunity for great training, reuniting with old friends and making some new friends. And what a weekend it was! Recent weeks of dry weather coupled with a weekend of sunny skies brought the best possible trail conditions one could hope for in early April.

The Black Forest Trail is 42 miles of what most guidebooks call the "most challenging and rewarding backpacking in PA".  Others call it the "most rugged, scenic, and famous" trail in the state. Backpacker Magazine says "averaging one vista per mile for 42 miles the BFT could be considered the Keystone States most panoramic pathway". 

The views and vistas were sure to inspire but I was more concerned with the 8500' of elevation gain and the fact that we would complete in one day what guidebooks recommend 3-4 days to complete. My legs were going to feel the strain and my mental outlook tested before the day was done.

Getting ready and consulting the guidebook. No map required apparently.

Crisp 30 degree air and way too eager legs at the trailhead (a bear and cub are just down the road in the woods.....or so i've been told).

Running the trail counter clockwise means a stream crossing after 5 minutes of running. That is followed by 1200' of elevation gain which helps to warm the legs. Although my shoe laces were frozen stiff at this point.

The first vista of the day.

Now that's an easy stream crossing. I wonder what it's like after a  normal winter/spring? Perhaps the rope is actually needed. Jase must be scoping for trout.

Shawn and Lane providing our only crew/aid at mile 13. A great pit stop of pita and hummus, coke, apples, and don't forget the mexican hats!

Sun's out, Gun's Out!
Slowly climbing up a ridge and then back down. And then up and down again. All day long!

Starting to feel a bit reefed and the day is still early.

The creeks are drying up early this spring.

Beautiful blue sky all day long. Not a cloud to be seen. As the sun is setting the fatigue creeps in.....but the end is now in site with one final descent to go.

Back at the trail head with Jase and Ben looking forward to tomorrow's 31 miles.

I'm just looking forward for dinner and propping up my feet

What Does It Take To Run A 50 Mile Trail Race?

I am running my first 50 mile trail race in about ten weeks: The North Face 50 at Bear Mountain, NY.  I consider myself to be a complete newbie when it comes to running ultra's.

To date I have participated in two running races, the Dam Half Marathon and the Seashore 50k.  After the rock covered hills of the Dam Half, I was sore for two days but it was nothing I couldn't deal with. After the flat 50k my hip flexors were non-functioning and my calves and achilles tendons were tied up in knots. I couldn't lift my legs to get out of the car. I spent the Monday after the race shuffling around work like a crab missing more than one leg. I almost fell over when I sneezed as my hip flexors couldn't deal with the force of the explosive exhalation. Basically I felt like I got hit by a truck.

Finishing straight at the 2011 the Seashore 50k - My legs are in a world of pain.

Not wanting to experience the pain felt after the 50k, I have been mulling over ways to prevent pain both during and after an even tougher 50 miles. To areas of training that will be the key to my success include:

1. Downhill running - During the last 5 miles of the 50k my quadriceps protested and the slightest loss in elevation. Luckily for me the race was almost pancake flat and I was able to survive and finish. At Bear Mountain, however, the course has 7,000 feet of elevation loss. This means a lot of eccentric stress on the quadriceps muscles and potentially crippling weakness during the race coupled with a huge amount of post race muscle soreness. I will need to work on both volume of downhills run as well as technique or rocky, slippery slopes.

2. Food Intake - I like to run on an empty stomach. I like to think I am teaching my body how to burn fat for fuel. I don't like the feeling of food jostling around my stomach. I don't care for sticky, syrupy sweet energy gels. Unfortunately, ultra running requires food. And lots of it. Wait to long to eat and your day may end sooner than planned.

Race day also brings two undeniable facts: Pre-race nerves and the too fast start phenomenon. Both of these scenarios can lead to improper usage of fuel early in the race which can spell disaster as the day progresses.

Over the next few weeks I will discuss the physiology behind downhill running and how to prevent muscle soreness. I will also look at strategies to help with race day nutrition to help keep both body and mind functioning.
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