Tussey Moutainback 50, 1st 50 Miler

Big Smiles for Course, Perfect Weather, Gorgeous October Foliage. 

It's Still 50 Miles!!

I had been fantasizing about running a 50 miler for awhile. When my running budding Kevin asked if I would be interested in running a 50 in October, I was charged up. He mentioned Tussey Mountainback (nicknamed Tussey Out N Back) and I looked up the elevation profile. All hills, not flats on gravel mountain roads, with 5500 ft of gain/loss. I was sold. My kind of course!!

So many reasons to smile! :-)

Given my summer training was focused on running a Boston Qual in early September, I didn't really concentrate on the 50 miler until after the marathon. I did a 6 + 12 + 20 mi one weekend and a 12 + 20 the next, my extent of back-to-back runs.

Tussey is also the home of the USATF 50 Mile Road Championship, so it does attract some top talent.
Along with the 50 mi ultra, Tussey offers a relay race, drawing 150 relay teams. The teams start later than the ultra runners and their team vehicles drive the course, going between aid stations/transition zones. Later in the race, these extra runners helped populate some of the lonely miles.

Leading up to the race, I had created a nutrition plan, targeting 250 - 300 cal/hr, with gels and hand held bottles of Hammer Perpetuem. Since the ultra runners could do drop bags at various aid stations, I made up 3 bottles and 3 bags of refills to get me between drops. Arriving at the hotel on Saturday afternoon, I realized the bottles were still in the fridge at home. Oops! Kevin and I scrambled to buy one bottle and find energy drink mix. The nutrition plan would now alternate between Accelerade and Perpetuem.

Race morning brought with it some great weather, 40 degrees and clear. Though chilly, it would be perfect running weather. Kevin and I relinquished our drop bags to the proper aid station deliveries and tried to keep warm.

Kevin ready to rock n roll n climb.

The sun had not come over the mountain when the 7am start rolled around and we started into the receding darkness.

Waiting to start, before the sun.

Most of the course is on gravel packed access roads, offering easy running, with some road pitch challenges, especially when the relay team vehicles drove by.

The first major hill begins about a half mile in, a 3 mile climb with a 6 % grade. Not knowing if my legs would last much past 30 miles, I decided to run by heart rate, picking a less than red-line value for walking hills. The first hill I ran entirely, smiling all the way up.

First climb, waiting for the sun.

Climbing thru October's canvas.

Explosions of color and human kinetics.

First climb in the bag!

The course was in a wooded area and the October canvas was a spectacular burst of yellows, reds and fading greens. So exhilarating to run under. The early miles rolled away easily, enjoying views and lapping up the hills with none a flat spot to be found.

Lake at Whipple Dam Park, mile 11.

At mile 20, changed my shirt, reloaded bottles, refills, gels and consumed a PBJ sandwich. Then set out to concur the largest hill of the race, stage 6, a 3.5 mi climb, with 1300 ft of gain and 6.6 % grade. This time the HR threshold was breached several times and I walked until it dropped 25 ppm. I was able to run the last mile to the top.

John having a good time on stage 6, the big climb!

Relay runner Barb, drops me with fresh legs & big smile

View from the top, mile 24

The next 10 miles or so was mostly down hill and easy cruising took over, while trying not to trash the quads. Miles 32 - 35 brought on another climb and my legs started to grow tired. This was new territory for me, with my longest run until now being 50K.

What goes up must come down.

The gravel road became asphalt, for several miles, at mi 40. Though a flatter grade, the legs protested the loss of softer footing. Nutrition wise I was doing OK, was trying to hold together the mechanics and was still running OK.

Open road and beautiful tapestry at mi 40.

Cheerful Aid Station 10 family of volunteers.

Stage 11, mi 41 - 45, had the last big climb, with a very steep last mile to the top. My GPS watch had warned of low battery at mi 38 and I had to shut down the GPS tracking to save on power. This last hill didn't require a HR threshold to tell me to walk. Just needed to get over it so walked most of mi 45 and said hello to the hill.

The last climb! Almost there.

Coming into AS 11, at mi 46, with just over 4 miles to go, all downhill, I realized I could break 9 hrs (originally was hoping for under 10 hrs) and for the first time I started to worry about splits. 10 min miles on a nice 4 mi downhill, I could do that, right? At mi 48 I had to stop to stretch a cramping left quad, watching the clock, as the growing uncertainty started to creep in. Turned on the engines again and slowly rambled toward the finish, with my left quad and knee singing in soprano, yet still running and maintaining some form. (I probably looked worse than I allowed myself to think.) Surprisingly, I crossed the finish in 8:57, ecstatic to have completed 50 miles!!

More exciting to me than the time was that I was able to run the entire race, no death shuffle here. Really unexpected. Learning I took 3rd in my age group was a plus. I guess going out slow, walking on hills when HR triggered and not running for a time goal helped save the legs.
My buddy Kevin, who has competed at the Iron Man Championship in Hawaii, crushed his first 50 miler, turning in a 7:35 time, good for a top 20 finish. Outstanding!.

Still standing, legs working after 50 miles.

Matt Flaherty blistered the course, setting a new record in 5:28 and took the USATF 50 mi National Championship. Cassie Scallon also shattered the record in the women's race with a 6:24 and easily took the Championship.Joshua Finger captured the men's masters title with 6:33 and Connie Gardner took the women's Masters in 7:42.

A pleasant surprise after finishing, I met elite runner and ultra running blogger Scott Dunlap, who decided to run the race somewhat last minute. Check out Scott's professional race review at www.atrailrunnersblog.com/2013/10/new-50-mile-pr-at-2013-tussey.html.

Saying hi to elite runner and blog celeb Scott Dunlap

Scott turned in a PR with a 6:35, 6th overall and 2nd Masters. How does he take such good pics while running so fast? The apres race party included some beer on tap from Elk Creek, a local craft brewery. Their Brookie Brown Ale was delicious, and helped wash down some pizza and pulled pork sandwiches.

The Tussey Mountain Back 50 Miler held the perfect combination of challenging, yet runnable course, beautiful scenery, perfect weather and was staffed by experienced, helpful aid station volunteers. Being the USATF 50 Mile Road Championship is a plus. RD Mike Casper ran a well organized race that makes you want to come back again. The race is a great first 50 miler for those, like me, who get excited about running up and down mountain hills..

The sun sets on a gorgeous day and outstanding race.

See you next year.

Lehigh Valley Via Marathon, Small Town Special With a Side of BQ's

As my one and only attempt to qualify for the Boston 2014 Marathon, I decided to run the Lehigh Valley Via Marathon. It was held on Sunday Sep 8^th, the day before registration would open for Boston 2014. Cutting it that close was somewhat risky and quite exhilarating. The race brags that greater than 24% of their finishers achieve a BQ, placing the LVVM in the top 5 of races for BQ percentages. Would conditions be right for me or would they run out of BQ supplies before my order was filled?

LVVM has a small town feel, allowing only 2500 runners for the marathon. It runs through much of the old eastern Pennsylvania steel belt, starting in Allentown, winding through Bethlehem and finishing in Easton. Much of it is along a shaded tow path next to the Lehigh River. A half marathon starts in Bethlehem, at the same time as the marathon, meaning no mix of full and half marathoners. The course is a net downhill of over 200 feet, with no real hills to mention (yes a disappointment for me, still found reason to J ), though there was some small rises over the many bridge crossed on the run. Bart Yasso aided in designing the course, and the tag line “a course designed by a runner for a runner” is advertised.

Net Downhill GOOD!

The expo set the tone, as it was held at “Steel Stacks” in Bethlehem, an iconic row of rusted 4 story steel furnaces and equipment used in processing ore into steel. Bethlehem, proud of its heritage, has converted this site into a cultural center, with an Arts building, upscale shopping, an outdoor performance venue and a local TV station. The contrast between the “Stacks” and the modern design of the Arts Center was striking and just made me smile. 

Steel Stacks, a tribute to the proud heritage of Bethlehem Steel

The Art Center. Modern blended with the past

Bart Yasso was at the expo, providing info on the Runner’s World Half Marathon, as well as posing for pictures.

Getting tips from the course designer, Bart Yasso

The night before the race I decided to forgo the traditional carbo-loading and had a burger and fries at Bethlehem Brew Works. I was so tempted to indulge in their brews, but I held off (mostly) and ordered a sampler, taking only a sip or two from each. The Devious Imperial Pumpkin Ale was outstanding.

The race start was well organized and had plenty of parking, being in a hospital parking lot in Allentown. The mid 60s to low 70s projected temperatures and overcast skies were not much of a concern, being that most of my training was executed in 85-90 degrees and high humidity.  

25% of them may BQ.

Bart Yasso was there to rev us up and send us off.

Are You Reaadddyyyy to RRRUUUNNN?!?

The Sun came out to start the race for us. 

Almost immediately after the start I had my first panic. My camera started to jostle out of the back pocket in my shorts, forgetting to zip the pocket. Just as it fell out I was able to reach back and catch it. Unfortunately, my license popped out with the camera. It took me a few strides to realize it was gone. After looping back to kick it to the curb, I must have looked absurd trying to grab it up as hundreds of runners trampled by. Luckily all my fingers are still with me. I had to fight hard not to sprint to make up the lost time.

After a loop through local streets, mile 2 brought a 130 ft sharp downhill with some rolling bumps to follow.

Down we go!

Then a little up, then down again

Mile 3 produced a covered bridge and some paved road alone the water, followed by some small foot bridge crossings.

The first of many water crossings.

Rambling over the water

Mile 4 – 7 were on streets, then up, over and down along the Lehigh river. Soon the tow path started, dirt and crushed gravel, sandwiched between the river and a canal. The next 5 miles were under the shade on the path, allowing you to easily find your pace and hold it. 

A nice tow path for crusing along

Dirt and crushed gravel, easy on the legs

At mile 12 the course detours off the path and does a 1 mile loop in Bethlehem. Included with the loud crowd was a high school cheerleading squad, waving their pom-poms high in the air. Then it was back onto the tow paw. 

R-U-N-F-A-S-T! GO RUNNERS!!!

Somewhere about mile 16 the path became a bit monotonous, having me longing for some hills or dips. The miles were clocking off quickly though. Most of my training I had used a combo of heart rate and pace gauges. This race I was focusing mainly on pace, trying to keep each mile within a 10 sec window.

At the 20 mile mark a much desired brief incline appeared as we came off the path, up and onto a gravel road. The next few miles were on a mix of dirt, gravel, and paved path. By this time the traffic of the sometimes narrow tow path had given way to a much more spread out field. Maintaining pace in the last 3-4  was getting difficult, as the legs were getting tight and some muscles fell asleep on the flats. After a slight slow down during miles 23 -24, an effort was made to get 25 and 26 back in line. Still along the river, the course comes up and over the water one last time and into downtown Easton for the finish. 

Bridging to the finish

My official time was 3:27:23, 2 & ½ minutes faster than the needed BQ! More exciting to me was this was my best marathon time in 9 years and my first even split race. (First ½ vs second ½ was only off by about 30 sec.)

YES, BQ!!!

The finish area was a party zone with bands playing and a Travelers Beer for each marathon finisher. I tried my first Shandy, a beer with lime citrus flavoring.

Rocking the finish in Easton PA

Melissa's new way to Rock & Roll

Traveler Beer traveled from Vermont

Shandy: Light, Crisp and Strong Citrus Influences

Waiting on the line for the bus back to the start, it was good to trade stories with the running brethren who traveled from Maryland and Vermont to attempt BQs.

As I write this I am waiting to learn if my BQ was good enough to get me into Boston 2014. The first week of registration, for those 20, 10 and 5 minutes faster than BQs, consumed 17K of the 22K spots allotted for qualified runners. The remaining 5K allowed me to register this week (signed up 10 am Monday morn). All of the week 2 entrants will have to wait until next Wednesday for entry results. The BAA will rank order all their qualifying times and take the fastest. There is already over 8000 this week who have placed a bit for the remaining 5K spots.

Its up to the numbers now. Still hopeful, still smiling at the thought of saying hello to Heartbreak Hill again.

Remember our Past, Eyes to the Future. Boston 2014

Epilogue. On Wednesday, September 25, the Boston Athletic Association informed me that my registration for the the Boston 2014 Marathon had been accepted. See you in Boston in April.