Anticipating the 2026 Richmond Marathon

After my big 50K, I continued to train for the Richmond Marathon which is in a few days. I have no great expectations or bold goals for this race. Mostly, I just want to have fun out there sharing the streets of Richmond with thousands of my closest friends. My plan is to run the first hour and then switch to a 9/1 minute run/walk strategy which I have tried out in my last several training runs to great success. 

Last year, I felt so good when I started the marathon and clicked off some fast miles. I really felt too good and was cruising through the first half of the race. Then, suddenly, as can happen in these kinds of events, the wheels started to fall off. I had gone out way too fast and was not able to will myself to continue at that pace. 

As you can see from the graph below, I quickly slowed down and started to really suffer the effects of my stupidity and lack of self-control. 

My legs hurt and my energy level dropped immensely. I had several unplanned walking breaks and started to ask the all-too-familiar questions. Why am I even doing this? Is this supposed to be fun? Why did I go out so fast? Am I an idiot or what? 

I was able to pull myself out of the funk and started to focus on other people. I tried my best to take in the beauty of the day and to reframe things. I am so lucky to be able to do this. I started to feel better about the whole endeavor as I remembered my good fortunes. This mindset shift did not make me go faster but it did allow me to enjoy the day more. 

As I continued through the final miles, I realized that I was on track to finish in nearly the precise time that I had finished in the previous year's race. In 2024, I ran 4:19:19. I had done the same stupid thing that I did this year and gone out way too fast. You think I would learn. In 2025, I ended up running 4:19:23. Pretty wild to have almost the same exact time two years in a row. 

This year, I am hoping to have more discipline. After all, that is what this blog is all about. I know if I stick to my plan, while my time might not be a personal best, I will enjoy the latter parts of the race so much more. My course PR happened in 2023 where I ran 4:01:07. That year, I did my same 9/1 minute run/walk interval but from the very first mile. While that did end up giving my course PR, it was a bit stressful due to all the crowded leapfrogging I had to do. This year, I think running the first hour easy and then switching to the run/walk interval might alleviate some of the leapfrogging stress. 

Good luck to all the runners and walkers out there this weekend. Embrace the day and be present in the moment! My plan is to take it all in and enjoy myself as much as possible. 

Odyssey Trail Running Rampage 50k- So many Rocks, So Much Humidity

I had been running and hiking for about 6 hours. The humidity had been relentless all day and showed no signs of letting up. My shirt, shorts, socks, and shoes were soaked with sweat. And I stunk to high heaven.

My feet, particularly my right heel was sore and I could feel some hot spots starting to dominate my attention. The bee sting I got around mile 5 of the race was still throbbing. At this point in the race, I had covered over 22+ miles and probably about 4000+ feet of climbing and descending on rocky terrain. I only had a few miles to go before I completed my second 13 mile loop. That meant I would only have one shorter, more forgiving 6 mile loop that did not include the brutal 2+ mile climb I had conquered twice already. It was that time in the race where I started to do the math. What would my finishing time look like? Would I beat the intermediary cutoff? Could I finish in 8 hours or would it be closer to 9 hours? 

My legs felt pretty good all things considered and while my energy level had fallen some, I was not yet on a death march that you see at the end of long races sometimes. When I used to do Ironman races, I would often see people walking like zombies towards the end of a race, trying their best to make the midnight cutoff. I was still moving forward consistently, although I had to walk more as my feet complained about the beating they were taking on the rockier sections. 

One thing for sure, I was carrying too much food. I had overpacked my running pack with various gels, chews, and other performance food. While I had completed the race distance in the past, this was my first really big 50K with lots of rocky terrain, steep climbs and descents, and the absence of anything resembling flat. I wanted to make sure to get enough fuel. I knew from experience that under-fueling caused my energy levels to drop late in a race. But it looks like I had packed my fears. I probably had slightly too much fluid in my pack as well but I always like to bring a little extra hydration just in case. 

As a result of the heavy pack and all the miles, my shoulders were starting to get fatigued. I was still not 100 percent recovered from a dislocated shoulder that I suffered in January after a fall on the ice. I had been going to physical therapy for months and was mostly healed up. But some fatigue was starting to set in which was just one more little achy niggle to add to the others. But overall, it was not something that would cause me to stop or give up. I motored on, imagining the cold chocolate milk I had in the fridge back in my van at the campsite in beautiful Douthat State Park in Virginia. 

As I continued to soldier on, mostly alone on the course as tends to happen in small trail races where participants get spread out all of the course, my Garmin ticked over 26 miles. I had finished a marathon toward the end of the loop which meant I was getting close to the race start/finish area. It felt odd to finish a marathon all alone in the woods with no fanfare. But shortly after passing that milestone, I approached the final turn off one trail onto another. The finish line was in sight and several people clapped and cheered as I approached the transition area which was adjacent to the finish line. I still had one more lap so I headed down the chute to the transition area. The race director was there cheering people on and he gave me a big high five. 

I did not take much time in the transition area. I grabbed a couple of Girl Scout cookies and headed out for my final short loop. I had one new trail to run as part of the last loop and the rest would be on trails I had run twice already. I was well ahead of the intermediary cutoff time and despite being a bit slower than I had hoped, I was pretty sure I would be able to complete this beast of a race. 

I kept pushing myself as much as possible through that last loop. After a quick stop at the last aid station and running through the Beaver Dam campground and back into the woods around mile 30, I came across a man down. There was a young gentleman lying in the mud in the middle of the trail. "Broken leg" popped into my mind. As I approached the young lad, I asked if he was okay. He assured me he was fine, that he just had some bad cramps. I asked him if he needed anything. After all, I was practically carrying my own aid station. "Do you need a gel or water or salt pills?" I asked as I walked towards him on the trail. He declined. "I have halloween candy. Do you want any chocolate?" I countered. No, he was fine he assured me. So, I walked around him and continued down the trail at an easy trot. 

The sweat was still pouring from my forehead despite my progress becoming more of a waddle and walk. As I mentioned, the humidity was relentless. As I continued by myself with a mile or two left, I started to hear people talking somewhere behind me. While I was truly only competing against myself and the elements, I used the presence of these two fellow competitors as, well, competition. I picked up the pace, determined not to let them catch me. I had enough energy to run fairly well for the last bit of trail and once I rounded the corner and saw the finish line, I was given an additional burst of energy. I was nearly done. 

As I ran across the finish line to a few cheers, I noticed that most people had already packed up and left. The race director was there of course, still cheering finishers as they came across the finish line. But there were not too many other people around. I briefly told the race director how much I enjoyed the challenging course and commented on how well marked it was. Then it was on to pick up my finishers pint glass and to the post race food. I ate as much as I could and then waddled back to the campground. 

I thought the race would be hard and it was. But it was a fun challenge in a beautiful park and I would definitely do it again. Next time around, I think I can manage my food and fluids better as to lighten the load in my pack. And I think next time around, I would take the time in the transition area to change my socks after each loop. That might help protect my feet from the wicked blister under a callus that I got on my heel which made even just walking painful. I would also change up my training some to mimic that long 2+ mile steep climb. That just means more trips to the Shenandoah National Park which is good for the soul anyway. 

I highly recommend this race for someone looking for a big challenge on technical trails with plenty of ascent and descent. It is a small race so you might get lonely out there but then again, maybe you will meet someone along the way. 

And now for the stats. 

And a few snapshots.

Dogwood 10 Miler - Race Report

 

It was a perfect day for running in the woods. It was slightly cool, just warm enough to warrant going sleeveless for the race. Like a lot of trail races, the mood was low key with runners coming out of the shadows a few minutes before gun time. In fact, this was the most low key group I have seen in a while. Most people stood back away from the starting line with just a few of us gathered in up near the timing mats. There was no fan fare, just a quick shout from the race director. "Thirty Seconds". Then "Five Seconds". Then, "Go"! And off we went. 

The pace was pedestrian compared to previous races. After a while, I realized I was in second place and wondered where all the hard chargers were. While a few young guys passed me, they were actually not participating in the 10 miler but were doing the 24 hour race. I only knew this because I heard them talking about it. So, I just maintained my pace and did not worry about trying to keep up with them. I was sure the faster people would catch up to me at some point but after several miles, the chances of that happening were diminished. 

The course did have a few muddy sections that made the downhills a bit tricky and caused me to run slightly slower than I did the previous year. It was challenging but fun and my main goal was to stay upright. The course was 3 laps of 3+ miles. There was nothing flat on the course. Everything was up or down for the most part. 

During the course of the race, I came across lots of folks doing the 24 hour and 48 races. Despite not competing against them, their presence did give me a lift. I would see them up ahead and get sucked up the trail towards them. It made the course less lonely and kept me on my toes. It was a nice little ongoing motivator. After my second lap, I knew I was probably locked in to second place. At this point, it would be unlikely that anyone would catch up to me. 

Despite not pushing the pace too hard for the first 2 laps, I did fade a bit on the last lap. Overall, I ended up with a 10:15 minute mile average which was significantly slower than my previous year's effort on the same course but with a deeper and more competitive field. Given my injury and less overall training volume, I was happy with my performance and had a fantastic time toeing the line. I love the format for these kinds of racer and I highly recommend checking out Virginia Adventure races. 

Six Weeks Later

 

It has been six weeks and two days since my fall on the ice which resulted in a dislocated shoulder. I have been doing physical therapy at Richmond Physical Therapy which has been going quite well. I have been getting stronger and regaining my range of motion. Just about every day is a little bit better. I have returned to running and riding my bike, returned to yoga and strength training and can do almost everything around the house with the exception of a few things that require some attention and care. I am pretty confident that in a few weeks, I will be full-tilt-boogie. 

Today I had a follow up with the Orthopedic doctor at VCU Health who gave me the green light to return to all activities and basically to call if I have complications. I plan to continue PT as long as I think I can still benefit from the treatments. I am guessing another 2 or 3 weeks but it might be up to my therapist. 

I am glad to be progressing and am happy that I will be able to get back into the groove. Along those lines, I have my first race since my fall coming up this Saturday, the Dogwood Ultras 10 miler. There are longer distances going on all weekend as part of the Ultras. The 10 miler is not an ultra but is part of the running weekend. I did the race last year and had a fun time. The race is part of the Virginia State Parks Adventure Race serious so I will be trying for a good overall placing to maximize my points. I am not in as good condition as I was last year but still feel like I could contend in my age group. 

Turning Point?

March 2025 Trail Race

As I continue my recovery from my mishap on January 31st, winter is still lingering. During my recovery I have managed to stay relatively active with Zwift trainer rides, home PT, and PT at Richmond Physical Therapy. Overall, things are going well although I have not done much running since before my slip and fall on the ice. As someone who really enjoys trail running and has big trail running goals, being sidelined has been less than ideal. I have also not been able to continue the strength training routine that I had going before my fall. 

But today I had a good road run. My shoulder did bother me pretty much the whole time but the running part went well. The rest of my body seemed Ok, my pace was decent, and my running fitness has not fallen off too much. It was a relatively short run of 5 miles but I felt relaxed and I was able to let the pace come to me. 

Could this be the day I turn things around? It could be. I have a 10 mile trail race in just over 3 weeks. I was worried I would have to skip it but after today, I feel like maybe I can slowly build my mileage up and participate in the race. The excitement of toeing the line often gives me momentum and drives my motivation to do more. I need to get back into strength training, Pilates, etc. I am hoping the positive run I had today acts as a motivator. And it looks like warmer weather is coming to our area soon. Hopefully the trails will open back up and I can get back to my favorite activity which might just help keep me motivated to participate in the less glamorous aspects of training (weights, mobility, better eating, etc). Time will tell. 

Groovus Interruptus

Not to sound like a broken record but winter training can be challenging. The colder temps, grey days, and less sunlight can lead to motivational challenges. It is nothing new but Winter has become a sort of Groundhog period for me. I lament each year yet somehow find ways to get the workouts done. 

After the Snowy Owl 10 miler and some short recovery time, I started to look forward to the upcoming race season. Sometimes simply visualizing competing in races and events can motivate me to lace up and get the workouts done. After all, I do enjoy working out but sometimes, it is like going down a slide. Climbing up the ladder brings nervous anticipation and once at the top, I sometimes need a little push. 

One of my goals for the new year was to add more strength training into my routine. To that end, I subscribed to the NPR Life-kit Newsletter which offers advice and inspiration for exercise and healthy living. Following the science, I added a strength training routine into my weekly workout schedule. I also added in weekly yoga to compliment all my running and biking workouts. I was rolling along pretty good, running trails a few times a week, doing cycling workouts on my trainer in Zwift, and getting in some consistent strength training. I was getting into the groove nicely!

Just as I was getting into the groove, Mother Nature decided to intervene. Our area got a big snow and ice storm that put a damper on doing anything outside. Roads and sidewalks were impassable so I was confined to indoor Zwift workouts. That was not so bad but I had to be imaginative to stay motivated to ride the trainer every day. I was doing pretty well until I had a little disaster. 

After spending a Saturday afternoon driving all over town looking for a nice metal shovel to remove the several inch thick coating of ice around my car, I finally asked friend if I could borrow a shovel from him. Jackpot, he loaned me a real nice flat blade metal shovel with a fiberglass handle. It was the perfect tool. As someone who enjoys removing snow, I got right to it. I was making mad progress when all the sudden, I slipped and fell on the ice. When I fell, I hyper extended my shoulder and found myself in the worst pain I have felt in a very long time. Was it worse then when I broke my clavicle in a bike crash during Ironman Louisville in 2015? Maybe. Was it more painful when I had a chest tube inserted with no anesthetic (including rib spreader)? Maybe so. It hurt so bad and I was now on the ground, lying in the fetal position on the thick ice. My phone had fallen out of my pocket but thankfully I was able to retrieve it and call my wife who sprang into action to rescue me from the ice and take me to the ER at VCU Health. 

I was in immense pain. As I waited in the ER, I was moaning in pain. I felt like a child but could not stop moaning. As I waited for intake and triage, then x-ray, then treatment, I started to shiver and shake. Was it from the cold or something else, I am not sure. I tried to keep myself calm with deep breaths which helped. I also thought of my brother John. He had been through so much and was always able to endure. I tried to visualize the end state of being treated and the pain going away which helped me not totally freak out.  

After what seemed like a very long time, I was wheeled into a room and given IV medications which helped relieve the pain. The doctor then manipulated my humorous bone back in the shoulder socket. I felt instant relief. It was really uncanny how quickly the pain subsided after the manipulation. I was released not long after that with a sling and prescription for some meds and physical therapy. All told, I was in the ER for about 5 hours. Not terrible at all really. But wow, the pain, it was intense. 

Since that ordeal last Saturday evening, I have had a follow up and have my first Physical Therapy appointment scheduled for next Monday. I still can't drive and do certain things like tie my shoes. Melissa is stuck doing all the daily chores and taking care of me but each day I am doing a little better. I am hoping to get back in the groove but have adjusted by expectations for spring races. My A race for the year is not until September so I have lots or time. I am hopeful that I can race a trail race that I am signed up for in March but I will have to wait and see how PT goes. 

Be careful out there folks. A simple slip and fall can be disastrous. Thankfully I have Melissa to take care of me. Looking forward to getting back in the groove, maybe in March. 

Let the Games Begin! Snowy Owl 10 Mile Race Repot

Sunrise at York River Stare Park

2026 is now officially in full swing. For the last few years, I have been making the Snowy Owl 10 Mile trail race my kickoff race to get the year rolling. Snowy Owl is produced by Happy Cat Fitness, a small local race company that puts on wonderful, friendly events in and around the Williamsburg area. This race takes place at the beautiful York River State Park which offers hiking and biking trails for all abilities. Happy Cat races accommodate runners and hikers so there is something for everyone at his race with a generous 4 hour cutoff. 

Last year I had a PR at this race so going in, I wanted to be competitive but did not think I would be up for another PR effort. Here is a snap of me at the starting line (red shirt and blue visor). 

This race is mostly on single track mountain bike trails which means nothing is flat and there are numerous roots, rocks, leaves, and technical up and downs to navigate. It is custom made for me as I am 'Rudy the Rabbit' (old movie reference) and enjoy the challenge of scurrying through the trees and doing my best not to fall on my butt. 

After some wide open double-track at the start, the race quickly moves on to the technical single track I so love. My goal this year was to not go out too fast. I did a little better than last year in that respect but it did not take long for me to get annoyed with running on other racer's heels so I put in some efforts to get around some folks so I could better navigate the trails. I prefer to make my own mistakes and not rely on other people's lines. 

The race was pretty uneventful which is desirable. I did not stumble, I did not fall. There were a few moments when I questioned my sanity and wondered why I bother running at all. Tempo efforts can do that to a person. But I persevered and tried to keep the gas pedal down. In the end, my finishing time was good enough for second in the 50-59 age group. Whoo hoo!

I was happy with the race and enjoyed meeting up with my friend Tyler who also has been doing this race each year. He calls it the "Holiday Humbler". 

The day after the race, I was appropriately sore and somewhat tired. Since I did not have to go to work on Monday (that's a story for another day), I slept in a bit and then went to one of my favorite parks for a recovery walk in the woods. It was quiet and peaceful and I saw a number of cool woodpeckers on my walk along the creek. 

A few miles walking in the woods does a body good. And it is good for my overall well being. The park was quiet and I only saw a few people with their dogs so I got to contemplate my navel and take in some wildlife. 

So far, 2026 is off to a great start!