When I get lost on a hike, the first thing I like to do when I get home is dig out the appropriate USGS map and figure where I went wrong. I call the exercise a topopsy. Similarly, after a race I like to take a few minutes to figure out what went right and what didn’t. Thus, a few minutes looking back at Saturday’s River Bound 15K at the National Whitewater Center in Charlotte.

Right Good positioning at the start, in the third row. Trail races are tricky: ideally, there’s a funnel start where you can, quickly, jockey for position and fall in with runners of similar pace. Once you hit the singletrack opportunities to pass can be rare and dicey. Thus it’s crucial to make the most of the 200 yards or so of double track before the trail narrows and disappears into the woods.

Wrong At the 1 Mile mark I glance at my watch: 7 minutes, 24 seconds. Yikes! At best, I’m a 9:10- to 9:20-minute miler on trail. Throttle back, buddy.

Wrong In theory cutting back is be a good idea. Yet here I am, at 57, bounding through the woods with a bunch of 20 and 30somethings. I feel great!

Wrong Mile 2: 14:48. Really, It’s hot, humid and I’ve got more than seven miles to go. My training has been OK, I tell myself, with three or four runs a week and four over 10 miles. But this pace: can it last?

Wrong Mile 3: 24:14. Better, but still just over 8-minute miles. It occurs to me that my 9:20-minute pace is for a six-mile training run. For a 10-mile run I was flirting with  a 10-minute pace. I shouldn’t worry about the guy who’s been on my tail the last half mile: ease up and let him pass.

Wrong Mile 4: 33:18. Hmm, that guy’s still on my tail. If he’s half as spent as I am, he’ll drop soon.

Wrong Mile 5: 42:14. I can’t remember the last time I walked this much in a race, at least in a shorter race. True, most of it was an intense hill — Goat Hill, I believe it’s called. I’m sure I walked it faster than I could have run it. Still, walking … . Shoulda let that guy pass a mile and a half back.

Wrong Mile 6: 52:53. In trouble. Walking anything exceeding a moderate incline. My hill training was pretty good; this feels more like a nutrition issue. I haven’t bonked in a long while, but I’m sensing that that peanut-butter-and-banana toast I had more than four hours ago is long gone. While it’s not crazy hot — probably only the low-to mid-80s — it is crazy humid. I’m drenched, my glasses keep slipping down my nose and  I can hear my feet squishing in my shoes. I don’t feel so well.

Right Mile 7: A friendly woman and her son are manning the water stop. “You look great!” she says. I cough out a laugh. Unlike the previous three water stops, where little plastic cups were flung aside 20- 30- 40-yards up the trail, the only cups here are right at the stop. “People making this a rest-stop?” I ask. “Except for the fast ones,” she says. “They don’t even need water.” At 57, stopping is risky because it’s so hard to get the body moving again. Still, I need water. I drink one cup, ask for a refill, down that and take a third. The woman who will win the 20-24 age group comes from behind, slows, takes a cup, keeps moving. When she’s 40 yards down the trail I rev up the machine and lumber on.

Right Mile 8: The water has worked wonders. I’m not flying; in fact, my sweat-stung eyes make it hard to read my watch, so I have no idea how I’m doing, timewise. But I have run the entire last mile, including a gradual climb, and it’s felt pretty good.

Right Mile 9: We emerge from the single track and there is Kimberley Hefner of Rock Hill, S.C., who finished about 10 minutes earlier to win the women’s overall division in 1:15:17. She’s returned to yell encouragement — well, selective encouragement. “You go, girl!” she yells to Catherine Quinn of Matthews, the soon-to-be 20-24 women’s winner who I’ve somehow managed to keep in sight. “Don’t let these boys catch you!” Hefner adds. Quinn explodes in a comic sprint.

Wrong Mile 9.3, the Finish. I finish strong, too strong. I once boasted about finishing strong in a race and was told, “Guess you didn’t leave it all on the course. You should finish with nothing.” Well, shoot: I have to finish with something — I still have to walk to the car and drive to Cary.

In the end I could have trained more, but for a 15K I was pretty comfortable with the number of miles I put in (between 22 and 36 per week over three months). But I certainly could have trained better. I have no training plan: I just go out and run, my distance typically dictated by how much time I have. Nutritionally, I may have been slack on race morning, and I certainly needed to do more to hydrate before the race and stay hydrated during the race.

With a smarter training program I could have shaved a couple minutes from my time.  But 3 minutes and 51 seconds — the amount I would have needed to edge out Ludwik Zon, who won our age category (55-59)? Ludwik, I’m guessing, takes a different approach to training. It turns out he’s an accomplished ultra runner; last year he completed the Leadville Trail 100 [mile] race, much of which is above 10,000 feet, in just over 29 hours. A year earlier, he completed the mountain biking version of the Leadville 100 in just over 11 hours.

Standing on the podium looking up at Ludwik a thought occurred: This guy probably doesn’t wake up and decide on a whim whether he’s going to run or ride that day.

The post A race run, right and wrong appeared first on GetGoing NC!.

Coast

All spring, my stepson and his buddies spent their weekends building a raft — a raft they planned to ride for 35 miles on the Cape Fear River. Having paddled the Cape Fear I was a tad skeptical, what with the seemingly non-raft-friendly Class I-II drops along the way. But these guys being bright and well versed in the engineering arts, I kept my thoughts to myself: They’ll be fine. And after their three-day trip this past weekend, they were.

Their expedition piqued my interest in rafts. That’s no doubt part of the reason this week’s recommendation for the coast is the Rafting Near/On the Lake program Saturday at Cliffs of the Neuse State Park in Seven Springs. First, you’ll make miniature rafts for competition in the Raingutter Regatta. Then, time permitting, you’ll set sail on the park’s pond on a raft made of recycled material. Sounds like a great way to spend part of a day.

Logistics: Saturday, June 9, 8 a.m., Cliffs of the Neuse State Park, Seven Springs. More info by dialing 919.778.6234.

Friday forecast: High of 88 with overcast skies and a 70 percent chance of rain.

Piedmont

The forecast for Saturday calls for our first 90+ weather of the season — with the wetness factor boosting the heat index to 95! And there’s a 60 percent chance of rain during the day. How does that translate to still having adventure fun? By having it at night. Say, at the Wonders of the Night Sky program at the Howell Woods Environmental Learning Center in Four Oaks (near Smithfield). Saturn will be the focus of the evening, a focus provided by amateur astronomers who will bring their telescopes and are only too glad to let you take an extended peek. A great spot to view the night sky since there’s far less light pollution this far from the urban, glowing Triangle.

Logistics: Saturday, June 8, 9 p.m. Free, no pre-registration. More info here.

Saturday night forecast: Low of 72, partly cloudy.

Mountains

We’ve got a fondness for trail races, especially those in the mountains. This week, that fondness brings us to Warren Wilson College for the latest installment of the RiverBound Race Series. Both the 5K and 15K runs will be on the Warren Wilson trails. This is the second of three RiverBound races in the mountains; three others take place in the Charlotte area.

Logistics: Saturday, June 8, 8 a.m., Warren Wilson College, Swannanoa. $30 in advance, $35 race day for the 5K, $45/$50 for the 15K. More info here.

Saturday forecast: High of 77, 50 percent chance of rain.

* * *

Those are our thoughts on the weekend. Find more options at the sources listed below.

Coast

CapeFearCoast.com
Comprehensive calendar for the Cape Fear/Wilmington/southern N.C. coast searchable by date and event name.

Coastal Guide
Comprehensive calendar including nature programs from a variety of costal conservation and research agencies that offer nature programs. Covers the entire coast.

Crystal Cost Tourism Authority
Comprehensive calendar focusing on the Crystal Coast. Good source for programs offered by N.C. Coastal Federation, Cape Lookout National Park, N.C. National Estuarine Research Reserve and other costal conservation and research agencies that offer nature programs.

NCCoast.com
Comprehensive calendar including programs for the Outer Banks and Crystal Coast.

North Carolina Coast Host
Comprehensive calendar for the entire coast that lets you search for events by day, by region, by county, by city or by event (based on key word).

This Week Magazine
Primary focus is the Crystal Coast (North Carolina’s coastal midsection).

Mountains

Asheville Citizen-Times
From the main page, click on “Outdoors,” then WNC Outdoors calendar.

Blue Ridge Outdoors
Searchable calendar lets you extend your reach to events throughout the mid-Atlantic and Southeast (or you can just limit it to North Carolina). Also lets you search a boatload of categories, ranging from Hiking, Mountain Biking and Climbing to Trail Running, Triathlon and Road Walking.

The Mountain Times
From the main page, click on “Calendars,” then Main Events.

Todd’s Calendar

Piedmont

Charlotte

Charlotte Observer events calendar
Comprehensive calendar searchable by category, including Nature, Recreation, Recreation & Wellness, Running

Charlotte Parent
Comprehensive calendar concentrating on things the family can do together.

Triad

GoTriad.com
Comprehensive calendar includes a Sports & Recreation category.

Piedmont Parent
Comprehensive calendar concentrating on things the family can do together.

Triangle

Triangle.com
Comprehensive calendar searchable by category, including: Birding, Boating, Cycling, Nature, Rec & Wellness, Recreation, Running, Swimming, Tennis, Yoga.

Carolina Parent
Comprehensive calendar concentrating on things the family can do together.

Statewide

Office of Environmental Education
One calendar for the numerous Environmental Education Centers statewide.

North Carolina State Parks
Lets you search for programs at the state’s parks, recreation areas and natural areas by location, by month, by topic. To reach the calendar from the home page, click on “Education,” then “Fun & Free Programs at Parks.”

National Forests in North Carolina
From the home page, click on Carolina Connections for news updates on the state’s four national forests as well as hints on recreational opportunities and a detailed rundown of recreation areas and the amenities at each.

U.S. National Wildlife Refuges
Rundown, by month, of regular activities at the U.S. Fish & Wildlife Service refuges in North Carolina.

* * *

Like us on Facebook and get health, fitness and outdoors news throughout the day.

GetGoingNC.com

Promote Your Page Too

The post This weekend: Raft, gaze, run appeared first on GetGoing NC!.