tag:blogger.com,1999:blog-38854719633709297752024-03-18T07:58:29.661-04:00The Runner's Cool Down Mile (R2R)<b>Disney Dopey Challenge Finisher, Guinness World Record Holder, USAT&F -NC State Age Group Record Holder, Spartan Runner</b> <a href="mailto:CoolDownRunner@gmail.com">Email Me</a><br>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.comBlogger2108125tag:blogger.com,1999:blog-3885471963370929775.post-30396039369974016442024-03-18T07:56:00.000-04:002024-03-18T07:56:10.393-04:00Color Me Green 5k @ WWC<p> After 3 weeks of recovery, I was ready to get back to some racing, and what better way to start than with the WWC Color Me Green 5k. Strangely, this is a race which I have not done. I was thinking about this, and I couldn't think of a really good reason other than, this race just didn't fit with my training plan. </p><p>Setting this thought aside, I was here this year, and I was looking forward to it. </p><p>They have two divisions for this race: Competitive and Recreational. Of course, I was in the Competitive division. I needed to get my juices flowing again. </p><p>As they counted down to the start, they lite these green smoke bombs. The smoke filled the air. I couldn't see anything. Throw in that they had the tallest Leprechaun that I have ever seen. He must have been at least 6 ft 5 in. He was big and he was riding a green touring bike. Off the sides of his bike, he also had smoke bombs. We were literally running through green smoke all the way around the channel until we finally entered the woods. My eyes were burning. Once in the woods, we were pelted by volunteers with a green colored powder. My black kit was quickly changed over to a lime green color. Because I was starting sweat, the powder caked on to me. I was suffering and smiling and racing all at the same time. </p><p>Overall, I loved the experience. When I looked into the mirror this morning, I still think that I have a greenish tint to my skin. </p><p>As for the race, I finished 12 overall in 22:45. </p><p><i>Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-47204836103177317892024-02-29T15:01:00.001-05:002024-02-29T15:01:45.343-05:00Wilmington Marathon 2.24.24<p> I was down in Wilmington, NC this past weekend running their Wilmington Marathon. I was looking forward to getting back on the roads for a marathon. This race didn't disappoint. </p><p>They had a record number of runners 4k+ as I recall. </p><p>The moved up the start time by an hour so we are going off at 6:30 AM. Actually, we had a 5-minute delay, but I was ready to run. </p><p>Everyone just surged off the starting line. I found myself surrounded with runners. I couldn't tell who was in the marathon and who was in the 1/2. </p><p>I settled in as we headed down Wrightsville Beach before turning inland toward Wilmington. For the better part of 3ish miles, I had a pack around me. Then, they started to string out. I missed the first aid station at 2 miles because I couldn't get across the stream of runners. </p><p>Just before 6 miles, I grabbed some water and Gatorade at the aid station. Whoever mixed up this batch when heavy on the Gatorade. When it hit my tongue, I was like this is so sweet. I drank it anyway. </p><p>The runners continued stretch out when we turned on to 74. I noticed a little more wind here but overall, there was very little noticeable wind. The only other time that I noticed it was the last 2 miles of the race. </p><p>Off of 74, we hit some neighborhood streets and a dirt section leading to downtown Wilmington. This was a really hard section for me because 1/2 marathon runners were surging to the finish. All I could do was watch them go. </p><p>We split just before the 1/2-way point, and we headed for the Greenfield Lake area of Wilmington. This is a nice little neighborhood section around the lake. Heading out, we ran on the road but on the way back we used the paved path. </p><p>Heading to finish is nearly a 2-mile gradual climb back into Wilmington downtown area. It isn't overly steep but given it is miles 25 and 26, my legs were not exactly happy about it. </p><p>In the final stretch, we dropped down from Front Street to Nutt Street to rejoin with the finishing 1/2 marathoners. </p><p>Coming to the finish, I could see a bunch of flags which I assumed was the finish. To my surprise, I had to keep going another 30 to 40 yards. </p><p>I finished in 3:01:22 placing me 29th overall and first in my age group. </p><p>They did a very good job with this race. I would definitely consider putting it back on my calendar for next year. </p><p><i>The Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-25757171056622475792024-02-15T15:46:00.000-05:002024-02-15T15:46:06.375-05:00S2F - Charlotte 10 Miler<p> I think that this is the first time that I have ever seen this. As I walked to the starting line before the race, I saw a line of runners extending back through the starting line and into the corral. Puzzled, I was like this is strange. I never seen runners' line up quite like this. Then, a moment of clarity dawn on me as I started to understand. This line was winding it ways around from the porta potties. Both races got delayed 27 minutes so runners could finish up their business. I don't think any of us liked the delay. We understood it but just didn't like it. Getting ready to run only to stand around for another 30 to 40 minutes means the body cools down and is less ready to run. </p><p>So, after the delay, we were finally off and running. This year, S2F had a new location so the entrance into and off the greenway was different. There were some tight corners and hair pin turns just getting to the greenway. I got shoved on my shoulder trying to make one of those hair pin turns. </p><p>Once on the greenway, we strung out pretty well. There were a number of pace groups, and those runners spread out across the entire path. This made things a bit rough getting by them. </p><p>My race was pretty uneventful. I passed a couple of guys, and a couple of guys passed me. I was shooting for 65-minute time, but luck and the winds were with me. I finished in 63:32 and 18th overall. This placed me 2nd in my age. Overall, this race was one of the fastest in my recollection. </p><p>I liked much of their changes. Sorry, I should have mentioned this earlier. The finish is a bit rough. It is a tight finish up a sidewalk followed by a hard lefthand turn to the finish line 10 yards away. I guess there is no easy way to get on and off the greenway. </p><p>All in all, a very good race for me. </p><p><i>Cool Down Runner</i></p><p><br /></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-71903523006342740462024-02-08T20:19:00.001-05:002024-02-08T20:19:54.890-05:00Frigid 10k @ WWC<p> This past Saturday morning, a multitude of runners took part in the WWC Frigid races. I, myself, took part in the 10k race. However, I did not partake in the dip in the pool. I can still remember hitting the water from a few years ago. Boy, was it cold. No interest in repeating that experience this year. </p><p>As for my race, the weather in the upper 30s with sunny skies. Best of the all the trails had dried out from the all the recent rain. </p><p>We started the pavilion and finished down by the deep-water pool. In between, we ran the North Main and South Main trails with the Wedge Trail thrown in just to make things interesting. The 5k and 10k race were separated so as to not overload those wanting to go for a chilly swim. </p><p>I was in 5th place as we round the channel and dropped in to the trail. The guys in front of me were stringing out. I passed one guy down by the river. The next two runners, I would chase a while longer. I caught another once we got out along the river on South Main, and the other runner as we were coming off Wedge. </p><p>I thought I was in a good spot to carry this to the finish. My splits were getting faster. What I didn't count upon is that the two guys behind having even faster splits. </p><p>One guy passed me as we were making our way by the new dog park, and the second guy passed my coming of the woods into the parking lot. I tried to stay with them, but I just couldn't leg it out with those much younger legs. </p><p>I finished fourth in 44:32. I won my age group. My award was a WWC waist belt. This apparently is a new item that they are now using for awards.</p><p>Now, I am looking forward to the Charlotte 10 miler. I am hoping to at least get close to last years' time. </p><p>Every day's run is a joy. </p><p><i>The Cool Down Runner</i></p><p><br /></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-47634275622387077642024-02-05T21:46:00.001-05:002024-02-05T21:46:43.487-05:00Garmin Forerunner 35 to 45<p> So over the last couple of weeks, my Garmin, what I have call my reliable Garmin Forerunner 35, had been acting up. Things like, it would just shut off. It wouldn't let me start a GPS Running Activity, or strangest of all, it would suddenly start a run event during the middle of the night while I was sleeping. The Garmin would start to vibrate on my arm which woke me. Come this past Sunday, I was getting ready to start my long run and couldn't get into the run mode, then during the run it jumped into run mode only lock up a short time later. By the time that I got back to my car, I was totally frustrated with it. I just took it off and tossed it in the back. </p><p>I reached over, picked up my phone, and pulled up the Amazon app. I thumbed through the possible Garmins. Honestly, I am not looking at the over the top $1k Garmin. I just want the basics: track my runs, my heart rate, and my steps. I scrolled down spotted the Garmin Forerunner 45. I read through the summary, and check, check, and check for the items that I wanted. </p><p>Best of all, Amazon could have it on my doorstep between 7 AM and 11 AM the next day. I placed my order on the spot. </p><p>A few minutes, after 7 AM the next morning, I was pulling up my computers, and I was checking my email. At the top of the list was email from Amazon. My package had been delivered. Nice.</p><p>I went to the door, and sure enough, my Garmin was setting on my doorstep. I pulled it of the box, read enough to figure out how to get in to a GPS run mode, and headed out the door for a run. </p><p>Worked like a charm. Splits were pretty much spot on with my previous Garmins. </p><p>I am still learning about this Garmin. Pretty everything has changed from the Garmin Forerunner 35 so look for a follow up post with my thoughts on it. </p><p>For now, shout out to Amazon. Next day Prime delivery rocks. </p><p>The Cool Down Runner. </p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-9912965962991489892024-01-28T18:30:00.002-05:002024-01-28T18:30:48.094-05:00Stephen Deboer - 52+ year running streak<p> Often, I am asked about my running streak, but rarely do I get a chance to run with someone whose running streak is longer than mine. </p><p>The first of this month, Stephen Deboer reached out to me that he would be traveling through Charlotte, and he asked if I would like to meet up for a run. I jumped at the opportunity. </p><p>Stephen has been running for 52+ years. I loved getting the chance to hear about his adventures, and how he has held on to his streak all these many years. </p><p>If you want to read more about his story, there is an article in the Star Tribue about him. </p><p><span class="yiv7650863296" style="background-color: white; color: blue; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 14.7px; outline: none !important; text-decoration-line: underline;"><a class="yiv7650863296" href="https://strib.gift/suxhywywo" rel="nofollow noopener noreferrer" shape="rect" style="color: #196ad4; outline: none !important;" target="_blank">https://strib.gift/suxhywywo</a></span><span class="yiv7650863296" style="background-color: white; color: #0069d9; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 14.7px; outline: none !important; text-decoration-line: underline;"><span class="yiv7650863296Apple-tab-span" style="outline: none !important; white-space: pre;"> </span></span></p><p>Best of luck to Stephen and hopefully many more years of running. </p><p><i>The Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-18142866291498460132024-01-16T15:40:00.002-05:002024-01-16T15:40:07.198-05:00Rocky Road 1/2 Marathon @ WWC<p> The WWC team throw out an interesting concept with their Rocky Road races last weekend. The idea here was to have races which were both on pavement and trail. They gave us runners three options with a 5k, 10k, and 1/2 marathon. </p><p>I, of course, opted for the 1/2 marathon. </p><p>By my estimation, the courses were roughly 60/40 pavement to trail. All of the races started at the Pavillion, and they headed out toward the entrance. The 5k had the first turn around with the 10k next, and the 1/2 marathon turn around went all the way to WWC entrance. </p><p>The 5k returned on the Parkway trail, while the 10k and 1/2 marathon returned and did the South Main trail. The 1/2 runners repeated the first loop. </p><p>The real drama was in picking the right shoes. With all the rain during the week leading up the race, South Main was more than a little muddy and doubly so on the 2nd lap.</p><p>I thought about going trail but at the last minute decided on my road shoes. </p><p>As I expected, I was fast enough on the roads, but I really had to watch my step once on the trails. I didn't take any falls, but it wasn't for a lack of trying. Of course, I was covered in mud afterwards. Kind of fun actually. </p><p>I finished 3rd overall with a time of 1:31:41, and I won my age group. </p><p>Kudo for the WWC guys trying some new and throwing some difference challenges at us. </p><p><i>The Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-3261083445349854672024-01-09T14:30:00.001-05:002024-01-09T14:30:22.693-05:00Frosty 50k i.e. 25 @ Salem Lake, Winston-Salem<p> After several years of hiatus, I was back at Salem Lake to run the 25k event of the Frosty 50 races. I have run this race when it was really cold, but this was probably the worst weather. The rain was coming down and the wind was blowing while the temperature hovered just above freezing. </p><p>I opted for warm inside the building over any warmup miles. Another sign the while I am getting older, I am also trying to get wiser. </p><p>Yes, the course was muddy with puddles everywhere. I did some slipping and sliding but nothing major. I settled to get warm as my body came up to racing temperature. </p><p>My miles were all over the place. I was slow one mile and fast another mile. I finished the first lap with a climb up what they called "mud hill". The hill wasn't muddy in my opinion, but it was steep. I did like them moving the start finish to a new spot. At least, it was in a different spot from when I last ran it. </p><p>I started the 2nd lap, and I grabbed a Gel. I was working my way back around the lake when a couple of runners blew by me. At first, I was looking at my Garmin. I was wondering if I was slowing down but then I noticed that these guys had remarkable clean kits. I guess that they were running the relay. </p><p>As I round backside of the course and headed back toward the finish, I was catching a few guys. I think that I moved up 4 or 5 spots in the last few miles. </p><p>The 2nd time up "mud hill" was equally hard. </p><p>Given the conditions, I was pretty happy with my effort. I finished 5th overall and was the 1st male master with a time of 1:46:57. I was trying to remember the last time that I was the top master in a race. It has been a while. </p><p>Maybe I will head back next year. </p><p><i>Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-56131252913933293692024-01-02T19:37:00.002-05:002024-01-02T19:37:56.946-05:00'23 in review<p> 2023 was one of those years that goes by and when you look back, it was just kind of status quo. I ran a 50 miler in January. Ran both some trail and road races in February and March. April, I ran the New South Marathon in the rain. Ended up going down one hill backwards on my back. Not one of my prouder moments. </p><p>During the summer, I was in 3 different race series: River Jam at the WWC, Sundown Series at Ann Spring, and the Food Truck Series at Kings Mt State Park. I rolled to two second place and one third place finish in these series. They were fun, and they give me something to do in the middle of the week while keeping my weekends free. </p><p>With no major races on my calendar throughout the fall, I found myself chasing after a sub-19-minute 5k. I achieve this while running on the runway at the Rockhill airport. Running on a runway was also a first for me. I couldn't ever remember running a race where I never lost sight of the finish line. It is both motivating and demoralizing at the same time. </p><p>I also jumped into the quarry run at the Vulcan facility off Popular Tent Rd. Definitely, one of the events that I am headed back to in '24. I love the feeling where both my quads and my lungs are burning. </p><p>I finished the year with a back-to-back 5ks: Running the Night Owl 5K at Ann Spring while running the We Believe 5k at the WWC the next morning. </p><p>Before this year, I rarely ran at Ann Spring but for whatever the reason, I found myself racing there a lot in '23. We see if it holds for '24. </p><p>Like I said, I didn't have huge highs but neither did I have any major lows. I just had a solid, fun year of running and racing. </p><p><br /></p><p><i>The Cool Down Runner</i> </p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-483428705106434852023-12-27T20:59:00.001-05:002023-12-27T20:59:31.639-05:00We Believe 5k @ the WWC<p>This was the 2nd of back-to-back races. However, I got to sleep a little later with the 10 AM start time. </p><p>The WWC We Believe 5k has become my yearly end to my racing season with a several weeks of downtime to follow before looking toward the new year. </p><p>I went out hard but having raced the night before, I wasn't exactly hitting on all 8 cylinders as I wanted. We ran part way around the channel and picked up North Main heading back toward South Main. Guys were flying and my legs felt heavy. </p><p>We turned on Tower, ran to the top, and took a short cut over the finish out South Main. I was happy to just hit the parking lot. Yet, I still had to run the section behind the pavilion to run. </p><p>I kept urging my legs to go faster. They were not happy. </p><p>Best part is when I crossed the finish line. I was done racing for a while. </p><p>I ran 21:15 on an albeit a short course. This placed my 2nd in my age group and 6 overall. I picked up a nice beanie for my efforts. </p><p>I took a deep breathe, walked back to my car. I was definitely ready for some downtime. </p><p><i>The Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-90089265259073685202023-12-27T20:44:00.002-05:002023-12-27T20:48:32.468-05:00Night Owl 5k @ Ann Springs<p>Well, a few weeks ago, I was back at Ann Springs - the Lake Haigler entrance for the Night Owl 5k. Not totally sure why but this race caught my attention while I was scanning the list of S2F upcoming races. </p><p>So, I jumped into this race. </p><p>The race had a 7 pm start so I waited for it to get good and dark before I did my warmup over the course. Glad that I did. There were a number of twist and turns that my pre-run gave me a heads up. </p><p> Looking around at the start, most of the faces standing at the starting line didn't look to be out of high school with more than few yet to be out of middle school. </p><p>True to form, every one of them went sprinting off the starting line. They were running hard, that is until they started into the trails. </p><p>I slowly closed the distance. </p><p>As we rounded the lake, one of the "older" ones, bombed one of the downhills. I was behind another guy, so he got away. </p><p>After that, I could never make it up. </p><p>I ended up 2nd place overall in 21:37. </p><p>I am big fan of the really nice plaques given to the top 3 overall finishers. As for the race itself, it was well run, the course well-marked, great race atmosphere, and hit all the times listed on the website. I really enjoyed it. </p><p>I would definitely consider running it next year. </p><p><i>The Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-23540098655710230582023-12-04T12:42:00.000-05:002023-12-04T12:42:24.405-05:00Crusher 5k Race Recap<p>Saturday morning, I headed toward Concord, NC for the quarry run at the Vulcan dig site off Popular Tent Rd. Actually, Siri sent me to the wrong entrance based off the directions given in the prerace email. Still, it wasn't too hard to figure out where to go.</p><p>I did a quarry run last year, and I couldn't make the same event this year so when I spotted this one, and my calendar was empty, I signed up. </p><p>As with most of these events, they will not let you run down in the quarry before the race, so I was circling around the parking area and out on the nearby city streets. </p><p>This race has two events: A Crusher and Double Cruser. As you might have guessed, the Crusher was the 5k, and the Double Crusher was the 10k i.e. two loops of the same course. </p><p>I opted for the Single Crusher. I know limits. </p><p>The prerace email said that the 10k was starting at 9 AM and the 5k would start 9:05. However, they started us all together. </p><p>I was expecting similar condition to what I had seen at the other quarry race with lots of large gravel. Here, the gravel was smaller and more packed down. We made a small loop around what looked like a processing facility, and then we headed down into the quarry. I was feeling pretty good until we started down. Instead of gravel, this was smoothly, and with the all the rain, I was worried that it would be slippery. In the back of my mind, I kept thinking to not tap the breaks of you going for a slide. </p><p>There were tracks where perhaps a truck or cart had dug up the road trying to climb out. I moved over into it hoping for some solid traction. This backfired pretty quickly on me. I could feel the mud sticking to my shoes. I then move more toward the side of the road and hoped that it did better. This seemed to work better. </p><p>I passed the guy that was leading. We made the turn, and we looked to be starting the climb out. I glanced my Garmin. If this was final climb out, this was going to be a really short race. It wasn't. We went back 1/2 up turned and down another level. I missed this on the way down. I guess that I was too busy trying to stay upright. I was expecting the other runners to come flying by me on this downhill. They didn't but when we made the turn, I could see about 5 o 6 runners only a few yards back. </p><p>I suspected that they were just waiting on the real part of the race to start. They were going for it in the final climb out. </p><p>I sucked in a deep breath and willed myself to keep pushing on hill. Believe me when I say, it was a hard climb out. My quads were burning, and I was trying to not heave up a lung or two of them. I was about 100 yards from the top when on the runners made his move by me. I wanted to go with him, but my legs didn't have any more gears. All I could do is watch while he slowly pulled away. </p><p>I finished 2nd overall in 20:32. Surprisingly, there was no slippiness on the way out. I got this 5-pound rock for my efforts. Everyone got a squeeze ball which is in the shape of a rock. </p><p>I give this race two thumbs. I like their shirt. The course was neat. Everything went off right on time. I also want to give a shout to start 2 finish. In the past couple of months, I have run several of their races. They definitely have their act together. When I see that they are doing a race that I am interested in doing, I know that it will be well run.</p><p><br /></p><p><i>The Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-68744545346642477542023-11-27T12:52:00.000-05:002023-11-27T12:52:06.811-05:00Davidson Turkey Trot 5k Recap<p> I was back in Davidson for their 5k Turkey Trot race. I enjoyed it last year, and I wanted to give it another go this year. </p><p>The temperature was hovering right around freezing so worrying about getting hot wasn't really an issue. The first mile is fast. People go out really hard, I did my best to get included in this effort. The course settles down once on the greenway, but it then starts to push uphill upon leaving the greenway for some neighborhood streets. I settled in this group of 4 runners. I was hoping to get pulled along by them. They were doing a pretty good job for a while but on the 2nd long uphill, I pushed to the front of the group. I knew that I was likely going to pull them along but if they were not going push the pace, I wanted to at least make an effort to do so. </p><p>With about 600 meters to go, we were running along one of the side streets when I started seeing deer dart across street in front of the runners. Dart is the right word here because if you were in their way, they were going to knock you to the ground. I found myself suddenly looking to my right and hoping to not get taken out by a deer. I guess luck was on my side as no deer cross my path. </p><p>Back to the race, two the runners that I had been towing along made their sprint for the line right at the end. My legs didn't have anything additional to give. I was going flat out. They just beat me to the line. </p><p>Again, this year, I enjoyed the race. I love getting in a Thanksgiving Day race. Then, I feel better about setting down to eat a big meal. </p><p>Oh, I finished in 19:37 - better than last year, and I won my age group. I got a nice tumbler for my efforts. </p><p>The Cool Down Runner</p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-37538444229822050052023-11-27T12:34:00.002-05:002023-11-27T12:34:33.468-05:00WWC Shot in the Dark 5k Recap<p> I am running a little behind with my holiday racing summaries. Going back to the 11.17.23, I ran the WWC Shot in the Dark race. I dropped down to the 5k this year. </p><p>I was trying to remember, but I think the race had an earlier starting time this year i.e. 6 pm. Anyway, after getting in a warmup, I headed for the starting line. </p><p>Both the 5k and 10k runners started at the same time. Jake, who was running in the 5k as well, took off at the start. Before we were halfway down the hill, he was already making the corner. </p><p>I got into the woods by behind 4 guys. I had to pick my way by them once we got down along the river. Once the course flattens out and opens up a bit, I can make some moves. </p><p>As I said, Jake was gone. I think I only saw his head lam once. He was coming off Salom when I was entering it. </p><p>They have reworked the trail again along beside their upcoming dog park. On the bright side, the South Main trail is getting longer and harder. </p><p>I finished in 23:30 for 2nd place overall. I got a nice WWC Race Series mug for winning my age group. All in all, this was a very well-run race. As I walked back to my car, I could look toward the south and see lots of headlamps streaming toward the finish. I took a video because I thought that it was really cool to see. </p><p><br /></p><p><i>The Cool Down Runner</i></p><p><br /></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-46273276385658434442023-11-07T15:46:00.000-05:002023-11-07T15:46:37.546-05:00Springmaid 10K Trail Race @ Ann Springs Greenway<p> Saturday morning, I was headed south on I-77 getting ready to pass by uptown Charlotte, when I ran in to a DOT road work section. Seems like someone didn't tell these guys that nearly 8+ k of runners was about to descend on the uptown area for the Charlotte Marathon. Hope they were finishing soon. </p><p>Anyway, after this section, I easily made it to Ann Springs for my race. I was early but I wanted to be there early to see the start of the 1/2 marathon. Lucky, those guys were. The temperature was hovering around 31 degrees, and their course took them through the creek. Hope their socks were the quick dry type. </p><p>Our 10k course stayed on this side of the creek. </p><p>With the 1/2 marathoner out on the course, we got a chance to start about 45 minutes later. The temperature was better. At least it was now above freezing. </p><p>Four of us headed down the gravel road to the trail. When no one made an attempt to take the lead in to the trail, I jumped at it. Everyone when single file behind me. We stayed bunched until we got to wagon wheel. Then, we reshuffle things. Another guy jumped into the lead. I was close behind until we hit the "Billy Walk" trail. He was more of a mountain goat and flew through it. I did my best, but I was losing ground to him. I think we turned on to Muscadine. Again, he was taking to the trail better than the rest of us. </p><p>I think we dropped one guy, so it was just the two of us during the middle section of the race. I don't recall the trail name, but we encountered about 6 people riding horses. As luck would have it, 3 went to one side of the trail while 3 went to the other side. Meaning, we had to split between them. I slowed down to a walk. I didn't want any issues, and I certainly didn't want to get kicked. </p><p>After this section, we pushed over to the far side of Ann Spring and picked up the Timberline Trail. Here, he passed me and was quickly making book down the trail. I guess maybe I was holding him up. </p><p>The rest of the race was pretty much uneventful. I finished about 2 minutes behind the winner and 1 minute behind 2nd place. </p><p>I was a little disappointed in my effort. I didn't think that I ran as well as I should have. My legs just didn't work well. I did run 45:24 and placed 3rd overall in the race, but I know that I have some work to do. </p><p><i>Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-55873496046637130532023-10-31T16:06:00.001-04:002023-10-31T16:06:13.193-04:00EastBound 5k @ WWC<p>Dawn had yet to make its appearance when I pulled in to the WWC parking lot. I was going to need my head lamp to do some warmup miles if I wanted to do them on the trails. </p><p>After changing over to my trail shoes, I checked my head lamp and headed off. Daylight really isn't making much of an appearance before about 7:45 in the mornings. Maybe even a few minutes later under the foliage. </p><p>As we gathered around the start, Lauren gave us some prerace instructions. I like the fact that they separated out the 5k and 1/2 marathon starts. It just makes life easier. </p><p>At 8 AM, we 5k runners rolled off the line. Guys were scamping. I finally settled in to about 6th in line as we entered the woods. This one young kid was holding us up, so I tried to make a pass him and another guy at the same time. I could only roll my eyes as they both tried speeding up. However, the roots and the rocks started to take their toll on them. I worked my way but them but by then, the leaders had disappeared into the woods. </p><p>In a 5k, I doubt very much if I was going to make up the deficient. I settled in and run hard enough. </p><p>The 5k course was the last couple of miles of East Main trail along with the gravel road to and from the Pavillon with a little addition that we ran behind the Pavillon before heading into the finish. By my Garmin, I had exactly 3.10 miles. Knowing how my Garmin measures on trails, I would say that it was easily 3.1+ miles. </p><p>I ran 23:48 to place 3rd overall and first in the 51-60 age group. </p><p>I like the East Bound concept for the 5k. I wonder what the 1/2 marathoner thought. They had to do 2 laps over East Main. That had to really test the legs. </p><p><i>The Cool Down Runner</i></p><p> </p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-52613389513337953552023-10-17T12:22:00.002-04:002023-10-31T15:47:04.909-04:00Brighton & Liberty Trails<p> I was visiting Lexington, KY, this past weekend, and I was looking to get in some runs where I wouldn't get lost. Luckily, I was staying near these two trails: Brighton and Liberty Trails. From what I understand, they were converted from a rails right way. They are now paved and give runners a great way to cut through some beautiful neighborhoods. </p><p>Saturday, my run was a bit rougher. I started in a very light drizzle, but this turned in to a full down pour during my run. By the time that I was finishing, the rain stopped, and the wind was blowing. I was starting to dry out but was getting pretty cold. </p><p>Sunday, my run was colder and much windier. That's okay, I can endure wind and the cold. At least, there was no rain. </p><p>There are a bunch of hotels within quarter mile of these trails which is an awesome perk of staying in this area. </p><p><br /></p><p>The Cool Down Runner</p><p><br /></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-77425803725292378862023-10-11T13:46:00.000-04:002023-10-11T13:46:33.913-04:00Broad River Greenway 10 Miler<p>The week before, I was doing a little recon on the Broad River Greenway. A week later, I was back for the Broad River Greenway 10 Miler. </p><p>I rolled into parking lot a little after 7 AM. They were already setup. I checked-in, grabbed my bib, and headed out for a few miles to get my legs warm. </p><p>The race started down by the playground and headed upriver. They still use what I call the "Covid" starts where runners can go off anytime during a window of time. While I understand that at time and place these were needed, I feel like that time has passed. </p><p>I waited until 8AM. I hoping to see a few more runners might be going off, so I was not totally solo on the course. When no one appeared, I headed out. Solo, it would be. </p><p>Before they race, they told us that they reversed the direction of a loop section on the course. They assured me that it was well marked, and I should follow the signs. </p><p>I got to the loop section, and the signs were pointed in the opposite direction to what they had told me. I knew it was a loop, but I was confused. Do I do what they told me, or do I follow the signs which they also told me to do. I settled on following the signs. Sure enough, I got halfway around the loop and saw more signs which agreed with what they originally told me. </p><p>I went on with running the rest of the course which was well marked. Then, when I returned back to the loop, I went against the signs, so I completed the full course even though it was in the wrong direction. </p><p>I ran 78:22 and 2nd overall. </p><p>I really like the section down along the river. One can run about as hard as one wants.</p><p>From talking with others, quite few people had trouble following the signs. I don't know. By and large, the course was well marked - aside from the signs at the first turn. </p><p>I would love to see them have a gun start instead of this spread-out start. I like to know who that I am running against. </p><p>All in all, they have a nice little set of greenway trails which are only about an hour from Charlotte. Definitely worth checking them out. </p><p><br /></p><p><i>The Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-88161088823719325112023-10-05T11:57:00.000-04:002023-10-05T11:57:18.478-04:00Broad River Greenway<p> Last weekend, I got a chance to run on the Broad River Greenway. The little greenway is about an hour or so west of my home, and lays between I-85 and Shelby, NC. </p><p>I did a little research before going. Seems they have about 15+ miles of trails there. I printed off a map and headed over on Saturday morning. </p><p>There were only a couple of cars in the parking when I arrived. I pulled on my trail shoes, looked at the map, and headed off. </p><p>The first couple of miles were down along the river which I liked. This morning was cool, and with the sound of the river in the background, I was in heaven. </p><p>Later, I ventured away from the river and back over to the equestrian section of the trails. The trails were a bit rougher in sections. A couple of places pushed me in to some power hiking but overall, quite nice. I did encounter some horses i.e. riders. I need to make this clear. No Mt. bikes here. I slowed to a walk as I passed them. Share the trails and be nice. </p><p>I wondered about this, because most seem to turn the horses away from me. I wondered why. Turning them away puts the dangerous end next to me. LOL. </p><p>Like I said, this is a pretty good place to run. </p><p>One thing that I wanted to point out, they "charge" $5.00 fee for using the greenway to non-Cleveland County residents. However, they didn't have a way to pay this fee on-site. Typically, they have box where you can grab an envelope, put in $5, and tear off a stub to put in your windshield. When I went through entrance, the box was empty. This left me a bit confused considering it was a Saturday. Once would expect that someone had refilled it. </p><p>I then checked at the Ranger station, but it was all locked up. I really wanted to run and if someone said something, well, I thought I had a pretty strong case to defend myself. And I would have been happy to pay the $5 given an opportunity to do so. </p><p>When I got back, I have expected to see a ticket on my windshield. Surprisingly, I didn't. Then, I looked around, I didn't see anything on any of the rest of the cars, and several of them were out of state. I don't know; maybe they don't collect this fee anymore. Note, when I got back the Ranger Station was still locked up or at least appeared to be. I didn't actually check the door, but it was closed.</p><p>I would definitely recommend checking out their trails. The 7ish miles down along the river are quite nice.</p><p><i>The Cool Down Runner</i></p><p><br /></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-84748495927264470942023-09-28T12:35:00.000-04:002023-09-28T12:35:07.698-04:00Tread Brightly 4 Miler<p> I felt like I had barely closed my eyes before my alarm was going off. I had to be back at the WWC for the Tread Brightly or in my case barely dawn 4 miler before 7 AM. </p><p>As with the night before the 1/2 marathoners headed off first. Then, our 4 miler race started. I warmed up with a few miles. While swollen, my ankle wasn't hurting. At least, there was no pain yet. I pushed off the starting line and waited to see what type of pain signals were going to reach my brain. Mainly, I only felt something when my foot got really flexed to the outside. </p><p>I passed a couple of guys and was running with this young kid. We worked our way over the last half of the course. Then, he put this strong move on me at the hill over by the parking lot. I didn't have a gear to match his effort. He gapped me by a few yards and held this to the finish. </p><p>I finished 3 overall in 33:27. This was faster than last night. Luckily, my ankle held up way better than I expected. Yes, my ankle was pretty swollen but there was very little pain. I am not sure what to read in to this. From a runner's perspective, if it doesn't hurt, then running is okay to do. Right? </p><p><i>The Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-43558957422396064952023-09-28T12:21:00.003-04:002023-09-28T12:21:43.484-04:00Tread Nightly 4 Miler<p> I was back for the yearly Tread Nightly Race at the WWC. Dusk was just starting fall a little at 7pm. I watched the 1/2 marathoner go off. A couple of minutes after the last their last wave, the 4 milers headed out i.e. me. </p><p>Launching off the starting line, I quickly realized that no one was going with me. By the time that I entered the trail, I was solo. This was a strange feeling since I don't get this much any more. </p><p>I dropped on to South Main and then turned on to Carpet. I was looking back through the woods for the tattle tale signs of heads lamps. I didn't see any until I was about 1/2 through Carpet.</p><p>I was working one of the switch backs where I cross the bridges on Carpet when I missed seeing a hole and stepped in it. Immediately, I felt it in my ankle. I reached out to touch a tree to keep from falling. I slowed for a few strides since this happens more often that I care to admit on the trails. I continued on pushing through it. </p><p>I could still feel it a mile later. In the back of mind, I knew that this wasn't one my normal walk it off ankle rolls. After cooling down, I went to where I could see well, and my ankle was already starting to swell. </p><p>Well, that's was going to make things interesting since I was racing again tomorrow morning. </p><p>I won the race race in 33:47 but paid dearly for it. </p><p><i>The Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-81700454268242955792023-09-22T13:05:00.001-04:002023-09-22T13:05:22.054-04:00Fit 2 Fly 5k<p> Another of my bucket list items got checked with the Fit 2 Fly 5k. Having never ran on an airport runway, I thought that this would be a great opportunity. </p><p>We started on the taxi way in front of the terminal, and we ran to one end of the runway, turned on to the main runway and ran to the other end and back. I got in with a group of several young guys. They were locked on a steady pace, and I just focused on hanging with them.</p><p>I do have to say that it is a little strange seeing the entire course before a race, and then while out on the course, looking at how far I had to run to the turn around. Running really hard, it seems like a long ways. </p><p>I was doing well hanging with these guys until we got back to the taxi and with the finish line in sight, they took it up another gear that I just didn't have. </p><p>Still, I was very happy with my finish. I pushed under 19 minutes for the first time this year with an 18:45 time. I did it without doing any speed work. I have just been running distance and racing quite often. </p><p>This is a race that I definitely want to put back on my schedule for next year. </p><p>Cool Down Runner</p><p><br /></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-21234357582966657382023-09-15T16:13:00.006-04:002023-09-15T16:13:53.094-04:00WWC River Jam 5kish - Sept Edition<p> I ran the WWC River Jam 5kish race last night at the Whitewater Center. This was the last race in their summer series. </p><p>They had a pretty decent turnout and were collecting sizes for the River Jam hoodies. Anyone running all 5 races gets River Jam Hoodie. I am looking forward to getting mine. They said that they would be in - in few weeks. They will email us when they arrive. </p><p>I was also looking forward to the cooler racing weather. </p><p>As usual, the Mt. bikers headed off first, and as soon as the dust settled, we headed off. Both the 5k and 10k start at the same time. It creates some interesting racing tactics because runners are going different distances. </p><p>I settled in with a familiar group and tried to hold on to them as long as possible. I was doing a pretty good job until we got on the far side of the course. There is a steep hill which always seems to be in the wrong place. Nate passed me and made a strong move when we topped the hill. I wanted to give chase but my legs were not having it. </p><p>Nate and Jake pulled away. I was pretty much alone afterward. I finish all by myself. </p><p>I finished in 26:27 and 4th overall. This was the same time as last month. I guess that I should be happy with it. The course changed slightly with a longer detour due to the new dog park being built where the Lake Loop use to be. I am really going to miss this trail. </p><p>This placed me 1st in my age group for which I add another WWC hat to my collection. Yes, I have quite a few of them. Perks of racing there a lot. </p><p>I also place 3rd overall in the River Jam 5k race series. Nate and I had went back and forth in a few races but I had just enough better finishes to out point him. For this, they gave me a Growler and day pass to the WWC. Sadly, the growler came empty. </p><p>Really happy stepping down to the 5k this year. Furthermore, I really enjoyed the monthly Thursday nights at the WWC. Love getting a chance to hang out there. </p><p><i>The Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-53759657978006352082023-09-11T11:46:00.000-04:002023-09-11T11:46:13.475-04:00WWC Labor Day 5k Trail Race<p> I couldn't miss a little pre-Labor Day racing and with a great opportunity to get in some trail running. And, of course, making it all the better, the temperature was awesome. </p><p>There were some either college or high school runners at the starting line. I am not sure which, but they went out hard. </p><p>We zipped down the South Main trail and over to Carpet Trail. I guess some of them figured out that this wasn't McAlpine. Definitely, the trail wasn't flat and most definitely, it wasn't smooth. I caught one guy who started walking and another one that was barely moving. And, yes, they were both breathing pretty hard. I caught another guy going up the Tower Trail and passed him just as we exited the woods. </p><p>One other guy was in my sights, and I chased him down crossing the parking lot but then he pumped this arms going up the hill really hard. I had nothing left in my legs. He gapped me by 5 yards. I couldn't make a dent in to his lead all the way to the finish line. </p><p>Remarkable how much better I feel when I am don't have tons of humidity. I feel like running instead of just slogging along dripping water. </p><p>I finished in 22:39 for the 5k and won my age group. </p><p>The WWC guys were on top of it as always. I picked up my bib at 7 am, started the race at 8 am, and by 9 am, I was standing at the awards. That's what I call efficient. </p><p>Kudos to them.</p><p><i>The Cool Down Runner</i></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0tag:blogger.com,1999:blog-3885471963370929775.post-24659231312147419472023-08-29T16:01:00.001-04:002023-08-29T16:01:21.612-04:00Greek Fest 5k<p> A few years have passed since I last ran the Greek Fest 5k. The course is still the same. For some reason, I felt like it was cooler when I ran it in previous years. Maybe this is just wishful thinking on my part because the weather was both warm and humid this morning. </p><p>From what I heard, they had 400ish runners preregister while another 300 or so signed up on race day. Hard to believe so many people would wait until the last minute. I have to sign up ahead of time or I will likely not be standing at the starting line. </p><p>The clock counted down to 7:30, and everyone surged off the starting line. Running felt easy going down East Blvd and when we started around the Dilworth Loop. Then, the running got a little harder. The crowd was stringing out. I found myself a nice spot, and I focused on getting through the first half of the race. That back street over by Latta Park seemed hard to me. The street running behind the Greek church was not nearly as good to me as East Blvd.</p><p>I kept urging my legs forward. While I had other runners around me, I was really running against myself and focused on my own goals. </p><p>When I made the final left turn and headed up East Blvd, I could see the tiny red lights of the finish clock in the distance. Those lights seemed so far away and would take forever to reach them. </p><p>Passing by the 3 mile sign, I pushed my legs ever harder. I came across the line in 19:03. This was 4 seconds short of my goal, but I am getting closer. </p><p>Kudos to Tim and crew for putting this race. I took home a bottle of Olive oil for my age group award. A company in Fort Mill produces it. I am looking forward to trying it. </p><p>Now, I am looking forward to September and taking in a few more races some of which will be on the roads. I am switching things up and mixing in both dirt and asphalt in to my schedule. </p><p><i>The Cool Down Runner</i></p><p><br /></p>Cool Down Runnerhttp://www.blogger.com/profile/13826301593012369401noreply@blogger.com0