War Eagle Trail Festival 2013

2013 race logo (hand drawn by Ryan Holler)

Coming off of my surprising time at the Bentonville Half back in April I knew that I should be able to carry a pretty good pace through the 25k out at Hobbs. Scouting the competition it looked like a sub 2 hour time would be needed to get a podium spot and take home one of those coveted handmade Indian head trophies. Ultrasignup had me projected to finish 26th overall and run a time around 2h26m or so. Pffftt! That made the Farmer a bit angry. I went out a couple of weeks before the race and ran the course at about 90% effort or so and bagged a 2h15m running time with just a couple of short stops. Thanks to David Newman for actually crewing for me that day. How cool is that? The cold water at Piney was much appreciated. 

Mike Rush & Trae Etheredge battle in the 25k (photo by Luis Escobar)

As race day approached RD Jeff Genova made an announcement that Luis Escobar, trail running photography guru and a pretty bad ass runner, was coming to NWA to shoot pics at the race. Some of you may recognize his name from the best selling book Born to Run.  As a bonus, Luis was generous enough to present his incredible photo essay, Running With the Tarahumara, the night before the race at the Bentonville Activity Center. The photos are amazing and the stories that go along with them are compelling. Luis was an open book and the audience was fortunate to get a glimpse into a world that few Westerners have experienced. Thank you Luis, Korima, my friend. To learn more about Luis and his work check out his website http://www.allwedoisrun.com/ and enjoy. I found Luis to be extremely genuine and generous. Make sure to look through the shots from the race, absolutely beautiful work. 

This is the third year for the current format of the race that includes 10k, 25k and 50k distances. Like last year I opted for the 25k. Why not the ultra? Well, I didn't have the desire to train for a 50k and the 25k was the more attractive carrot for me this year. More on that in my next post, stay tuned. Last year I finished 16th (2h25m) with so so training coming off the stress fracture. I certainly had a better base this year. My training was not focused as much as I simply ran after the Half and averaged about 40 miles per week. I did some hill work and tempo runs but stayed off the trails mostly to allow my ankle time to heal. Regardless, I felt pretty confident heading into race day. The last two years the story was the heat. But this year the forecast was for rain. A lot of rain. As in 4-6 inches the morning of the race and a good chance of severe weather. Mother Nature did not disappoint. The predawn sky on the drive out past Beaver Lake was lit up with lightning flashes as the rain fell. Fortunately, the park staff opened the visitor center early so that we could stay dry. I found a spot in the back of the nature room and got my stuff ready. The start was delayed about 30 minutes due to lightning. After wrapping up my routine I walked around and visited with some familiar faces and met some new ones. After some words from RD Jeff Genova and Mike Rush the 25/50 group headed outside to toe the line in the grey, rainy morning. 

Another great shot from Luis Escobar

I took up position near the front as I had decided to use the Tom Lane method at the start. This entails sprinting the 70 meters or so to the trail head and running as though your hair is on fire for the first 1 1/2 miles before the hill out of Van Winkle Hollow. Apparently I need to work on that as Tom was, like last year, off like a greased dart well in front. No worries as I was in the front of the pack. I love running in the rain. It makes me feel alive. Despite the downpour these trails handle water very well. My initial plan was to take things relatively easy until the climb above War Eagle Valley Overlook and then pick it up from there. No need to red line things in the first 4 miles, right? Well, it was pretty much pedal down from the get go for me. I had the sensation that my body and brain agreed on a pace that would be maintained for the entire race and it was go time. Climbing out of the valley I began to pass guys that I normally would not pass. Now, they were doing the 50k but I still would not see them under normal conditions. I pressed on and continued to pick runners off. About 4 miles in Jeff Erickson caught me from behind. He and I would race one another to the finish. 

Me at the Tatur Station. That's the fastest lawyer in the land, John Nobles, in the background. Notice the swim goggles. At the table is Dana Childress trying to make me eat Pringles. Photo by the Trail Zombie Ken Childress. 

The first aid station is 6 miles in and it was good to see Taturs Ken "TZ" and his wife, Dana, as well as the wounded Sled Dawg, John Nobles, from the Tatur group in Tulsa. A quick refill of my bottle and a slice of pb&j and I was off on the heels of Doc Erickson. We kept the pace honest and I'm not sure if I was pushing him or he was pulling me. I think more the later. The guy can climb smooth and strong. I kept thinking I might get him on a downhill section but I could never pull away. The next section to Piney we ran quick and smooth. At Piney fellow Rush Goats Aaron and Dave were manning the aid station, always good to see some running buddies. Topped off the bottle again and the Doc and I shagged out. At this point I thought we should be top 5 overall but I wasn't sure. We couldn't see anyone in front of us but there were two guys hanging with us. I could tell from their breathing that these two guys were working hard. I thought the descent back into the hollow might be a good chance to drop them and maybe pull away. We hit the switchbacks and the Doc and I got froggy. We quickly dropped one of the hangers on and by now the other was breathing really hard and his footsteps were becoming heavy. I know I glanced down at one point and saw a pace in the 7 minute range. We pressed on and the other guy fell off. It was now just the Doc and me. We flew through Townsend Ridge AS without stopping and it was confirmed that we were 4th and 5th. I mentioned to Doc how I liked the sound of that. He agreed. By now we were passing some 10k runners. 

The 2013 finisher's medal. That would make a nice belt buckle. Hmmm....

As we approached the turn at the bottom of Van Winkle Hollow and the long climb out my legs were feeling the burn. Doc and I hit the climb together and about 1/3 of the way up I felt the explosion. Boom! I had pushed it over the limit. The Doc continued on and I glanced behind me. I saw nobody across the hollow so I got to the crest as best as I could. Once there I began running again and well. The Doc had a good gap on me and I only had maybe a 1/2 mile to close it. No chance. I put my head down and tried to close it out as best I could. My time was 2h05m07s and good enough for 5th place overall. Choke on that Ultrasignup. We nearly caught the 3rd place finisher. I can honestly say that it was one of the most enjoyable racing experiences I have had to date. I crossed the finish line and shook hands with the Doc. 

I want one. 

Next year, I'm getting one of those trophies. I want one. 

Full results here http://ultrasignup.com/results_event.aspx?did=15983

Great weather, beautiful trails, excellent company, hot fried catfish, cold PBR, awesome shag carpets, the sickest shirt and medal design I have seen (shout out to Ryan Holler) and a free pair of Sole Sport sandals. 

For more info on the War Eagle Trail Races check the website below

http://www.wareagletrailraces.com/War_Eagle_Trail_Races/Home.html

or follow on Facebook
https://www.facebook.com/wareagle.trailrun

Both the 25 and 50k races are a wee bit short in terms of distance. The 25k clocks in with about 1,400’ of vertical and the 50k around 3,000’ total gain. I would highly suggest making a weekend trip of it if coming from out of town. There are some great family friendly attractions in the area including the world class Crystal Bridges Museum of American Art, the new Rogers Aquatic Center (water park), the 21c Hotel, War Eagle Mill and Cavern, and some outstanding local eateries. And don’t forget the Bentonville Square where you can check out the Farmers Market and First Fridays for some fresh food and kid friendly entertainment. 

25k course elevation profile

OHT and Pumpkin Holler

Me (left) and Will (right) at the OHT trail head (S. McFarland)

Ozark Highlands Trail

Over the last couple of weeks I have had an opportunity to get out to a couple of spots for the first time. That's one of the aspects of trail running that I really enjoy. It's like being a kid again in many regards. Wondering what you will see over that rise in front of you or around the next turn. As the baby steps back continue and my legs slowly return I feel more comfortable venturing further out into the world again. 

First up was a section of the Ozarks Highlands Trail with fellow NWA Goats Shannon "Ewe Turn" McFarland and Will "Insert Nickname Here" Blanchard. Yeah, Will is yet to earn a proper one yet. The OHT is 165 miles of Ozark goodness stretching from Lake Ft. Smith to Woolum. There are some "new" sections extending that distance out to 218 miles but the standard course is accepted as the 165 mile "old trail". Somebody, who shall remain anonymous, had mentioned a possible go at the FKT currently held by Jenny Foster of 62 hours and 25 minutes. That's legit folks. 

So our plan was to make the short jaunt down to the new Lake Ft. Smith Park and have a go at the route over to White Rock Mountain. We met early and carpooled down. The new park is quite nice. Very different than what I remember seeing about 20 years ago while in college. Right on time we hit the trail head. I hadn't worn a full hydration pack in a long time and forgot how heavy 90 oz of water and all the fixings can be. Good news is that it only gets lighter, right? I saw it as incentive to eat and drink early and often. My plan was to down a gel every 20 minutes and see how that works for me. More on my pack and gel consumption later. The trail quickly drops close to the lake. Perhaps a little too close as we found ourselves off course and practically in the water within the first two miles. A quick uphill scamper through the brush and we were back on track. The first 12 miles were very runner friendly. Yes, it featured the usual collection of rocky Ozark trail with plenty of tree cover and lots of rolling hills. There was one good, warm up climb followed by a steep, technical downhill run before the long climb up. My legs were starting to get tired. I had settled in at the back of the pack just trying to hang in there as both Shannon and Will are younger and stronger than I am. Then we found ourselves off course again. After some recon we found the trail. This is about the time Will, while attempting to read the map and navigate the trail simultaneously, nearly impaled his "man bits" on a fallen tree limb. All I heard was a panicked scream and somebody else laughing behind me. I will save that story for him to tell. And it quickly became an adventure after that. 

Lake Ft Smith (Michael Goad)

If I had paid attention I would have noticed that the further we got from the park the less maintained the trail appeared. Well, it eventually becomes an un-maintained trail. Tall grass, bush, brush, briars and lots of downed trees. At points so thick that we were slowed to a walk. And by that I mean more or less the last 5 miles. You simply couldn't see where you were placing your feet. The briars scratched at my legs, hands and arms. And did I mention the poison ivy? Right. We ran through sections of trail thick with the stuff. Both at ankle level and growing on the trees. I could only hope that I had enough sweat on my body to wash it off. Will mentioned the ice storm a couple of years back had really damaged the canopy and allowed the underbrush to explode. Mix in the exceptional drought over the last two years that limited prescribed burns and we are left with a trail that is severely overgrown in places. The final few miles that included the climb up to the top of White Rock (elevation 2,320 ft) were not enjoyable. I was tired, hot and acting like a Diva. I put it into overdrive and powered (as best I could) to the top. I simply wanted it to be over. I wanted to sit down in the shade. At the last trail intersection I stopped and waited for Shannon and Will and we made the final push together. I haven't been as happy to see a road in quite some time.
There is a caretaker that lives at the top of the park in an old house. There is also a lodge and three small cabins (all available to rent). On the porch of this house is a little slice of heaven. Several hummingbird feeders hang in the sun. I have never witnessed a hummingbird orgy until that day. Dozens of the little rockets buzzing in and out created this pitched frenzy and yet a soothing sound. On one side of the front door is a mini freezer packed with ice and ice cream and popsicles. On the other side of the porch is a mini fridge stocked with candy bars, sodas and sports drinks. All icy cold. It is an honor system. You take something you leave a buck in the jar. Will, always the gentleman, dropped $10 in for us and we got busy. I saw a Yoo Hoo get devoured. I worked a Dr. Pepper over pretty hard myself. Then I grabbed a nearly frozen Gatorade and headed over to a trailer under some oak trees to relax. I removed my shoes, sat back and enjoyed not moving. Eventually we all found our way over to the SSS. That's the "Super Scenic Spot". The short Rim Trail around the top features a number of vista views of the surrounding valley and other Boston Mountain Range peaks. We sat and watched a lone climber work his way up a small cliff face. Not a bad way to end the run. 

The prize at the top www.whiterockmountain.com/

But wait, what is that? That tiny, almost microscopic thing on my leg. Is that a seed tick? Holy $#^%! There were hundreds of them. From my ankles up to my knees. Back to the little house I go in search of a hose. I scrubbed my legs with my dirty socks in hopes of removing as many of the tiny blood sucking critters as possible. I already new that by Tuesday my legs would likely look like a bad science experiment. Now I was positive. And they did. Still kinda do a week later. I had numerous scratches, some nice patches of poison ivy and too many chigger bites to count. I had them all around my ankles, on top of my feet, between toes, my calves, thighs, behind my knees, my waist, my junk, a few on my back and shoulders, in my armpits and even in my belly button. You hear that Ryan? 

Back to the house where a shuttle service is offered for $1 per mile (per person). We jumped in the jeep and headed back to Lake Ft. Smith. Just seconds into our return trip we saw the biggest, fattest, most angry rattlesnake in the road. Better there than on the trail I say. And apparently this was a magic jeep that allowed the driver to navigate faster on gravel roads than on asphalt. Who knew?

The hydration pack I used was the Salomon XA10+3. It functioned OK but I found it difficult to reach the pockets for fueling. The UltrAspire I got to demo in the Tetons was much more comfortable and practical. The Salomon is now for sale. The gel every 20 minutes worked OK. It seems like overkill to some extent and I found it a challenge to stay on track. I did go through one pack of Chomps in place of gels in the middle. And I only drank water, no electrolytes other than a couple of S! Caps along the way. 

In the end, this was one of those runs that allows one to take stock of things in terms of toughness. Am I able to put my head down and power through something that is uncomfortable? Check. Even if I acted like Roseann there for a bit. I got the job done. 

By the numbers: 

17.5 miles 

6,117 feet of elevation change

3,743 ascent 2,374 descent

208 chigger bites

87 hummingbirds

1 very mad 4 ft rattlesnake

1 steroid shot

Pumpkin Holler

Yesterday I had the pleasure of attending an organized and supported TATUR training run at the JT Nickel Nature Preserve (aka Pumpkin Holler) outside Tahlequah. Fellow NWA Goat and good buddy, David Newman, extended the invitation. It was a short 1 hour drive to the meeting spot. This coming October will mark the second annual Pumpkin Holler 100 and an always friendly group of TATURs (led by Stormy and TZ) were headed out for some fun in the dirt. The preserve is made up of about 17,000 donated and scenic acres along the Illinois River. It is the largest privately protected area in the Ozarks. Race day will feature a 100 miler, 100k, 50k and 25k options. David is already in for the 100k while I am debating between the 50 and 100k. Likely the former and not the later yet.

The TOTs and Goats at Pumpkin Holler (S. Phillips)

After a short briefing and photo op the groups were set and ready to roll. In the photo above Edward is on the left looking at the ground, David is back row (right) in orange sleeveless shirt, that is me next to him (shirtless but rocking the Rush Running cap) and the Trail Zombie is in front of me in the black shirt.
TZ would lead a group on a 6 mile jaunt while Stormy and Edward would support those of use opting for the longer 20 mile loop. The course is mostly maintained dirt roads (very little traffic) with a couple miles of asphalt towards the middle. We would be covering about half the race course loop before turning back on the road that bisects the preserve to return to the Nature Center. I took my hand helds and my plan was a gel every 20 minutes and water. I did have a small supply of electrolyte capsules. The first 6 miles went by easy enough (mostly a gentle descent) and by then we had seen the support truck twice. They had various trail grub in a tub, plenty of water to pass out and good tunes. Right at the 10k mark we hit truck and the asphalt. Edward commented something about "a fella could really make up some time on this 3 mile section of road during the race if he wanted to" or something to that effect. The seed was planted. Why not? After topping off the hand helds I dropped down to half marathon pace. The road section is rolling hills and, naturally, quite runnable. As I hit the dirt again at the table rock stream crossing the truck was set up and waiting. Somewhere along that 3 miles of road I entered race mode. I treated this stop as a race day aid station, quickly filling my bottles and heading out without little banter. I found myself now in the lead. Training run? Naw. Let's see what these ol' legs have in them today. Maybe show those young whippersnappers a thing or two. 

Shortly after leaving there the skies opened up and the rain came pouring down. The dirt roads quickly turned to running creeks but it felt great. I was ticking off some solid splits before the turn back to the Center but two guys were right behind me. I thought if they wanna catch me they're gonna have to work for it. I just wanted to stay steady on my pace, push the climbs and let my feet go on the descents. By the time I hit the turn at mile 15 I didn't see anybody behind me. And my legs we hurting. I made the turn and scanned the road behind me for any signs of life. Nothing. I knew a hill was coming up but didn't know how long or steep it was. Something told me to respect it though. I slowed the pace just a touch to collect my mojo. The hill looked long and rather steep. Like a slightly larger and more technical version of Crystal Bridges. Since I couldn't see the top I went into power hike mode. I began covering the tangents to reduce distance and the chance of anybody trying to catch me the chance of getting a peek and any incentive. Pathetic how I turned a training run into my own personal race. That's how my mind works though. I wanted to test myself. To push the envelope and be able to take inventory of my mental and physical conditioning. 

I got to the top and felt OK. It was quite scenic up top and the truck had just passed me again. Did that mean someone was catching me? Either way I knew that I would have one last chance to top off the bottles. The toughest part of the hill was about a half a mile long before it began to level out and I started moving more quickly again. By the time I met Stormy and Edward at the truck the sun broke out, the breeze died and I began to feel spent. My stomach, was had slowly headed South was now on an Express. I began to fight the urge to purge. 5k left, just up a small rise, a section of flat road and then the descent to the Center. It would be a tough go for me until I hit the far side of the hill. More glances over my shoulder. As soon as I caught a glimpse of that green metal roof I knew I was good to go. I cruised in to finish my run with a solid time. I sought shelter in the shade and promptly got off my feet. I was hot. Damn hot. And I had dumped my bottles before the final two miles. Bad move as I now had no water. About 15 minutes later another runner made it in, followed by another and then a sag wagon and so forth. I got back up and out to the driveway to cheer on the other finishers.
Someone was nice enough to offer up some Tums for me. That and some cool water helped. As did changing out of the wet shorts, socks and shoes. No blisters, chaffing or even hotspots. I had taken the time before suiting up to liberally apply a coating of Slather by Skin Strong to my feet and toes. It worked. As did the Belaga socks. I had also made a good choice by running sans shirt to avoid the inevitable bloody man-nipple on a humid, warm day. I had kept up with the 20 minute gel routine but it was tough the last hour. I'm not sure if that is gonna work for me. Perhaps if I took in some more "regular" offerings in the first hour or two that might help keep the GI track happier towards the end. And I'm gonna try some antacids before starting too. I'll experiment with that. After getting to my cooler I downed an 8 oz protein shake and again fought the urge to barf. I lost. But only by a little. It was one of those burps with a little vomit mixed in. Before I realized it, simply by reaction, I had swallowed it back down. David just spit his "vurp" out on the ground. He had a sour stomach too. Maybe it was the high humidity and warm temps? I ran in a pair of older Brooks Defyance road shoes. Trail shoes are definitely an option for running out here. Nothing technical or even rocky out here. The race course does not include the hill we ran. It continues around the Preserve before hitting the Nature Center from the other side. 

A big shout out to Stormy, Edward and TZ for taking time out of their lives to support a band of ruffians out in the middle of nowhere running around in the rain and mud. For more info on the upcoming TATUR Pumpkin Holler races click here.It could be quite beautiful that time of year for a run in the woods. 

By the numbers:

20 miles

2,331 feet of elevation change

1,177 feet of vertical gain

1,154 feet of descent

12 TATURS and 2 Goats

8 gels

3 inches of rain

2 peacocks

1 very mangy coyote

Trails of Bentonville

The Bentonville Square

Recently, Brian Hoover, the Head Tatur over in Tulsa, put the call out for info on regional running trails. I offered to pony up on the offerings we have here in the Bentonville area. I thought a regional trail guide was a cool idea. There are simply too many gems out there. Then it dawned on me that I could kill two birds with one stone. Knock out a blog entry and gather info for the Trail Zombie. I imagine there are some local folks that are not aware of all the great trails we have in our own backyard. We are fortunate to live in an area that has numerous spectacular places to run and here are a few of my favorites.

The Crystal Bridges Trails

So why begin a trail guide with a photo of the entrance to a museum? Because it is a great place to run. Located just a couple of blocks off the Bentonville Square the Crystal Bridges Museum of American Art is nestled on 120 acres of natural Ozark beauty and features about 3.5 miles of multi-use trails. Scamper through the woods and pass by works of art, cross bridges over springs, and admire the spectacular landscape on these groomed and manicured trails. Where else can you go for a trail run and then see world class art on par with the finest collections in New York, Chicago, London or Paris in a facility designed by world renowned architect Moshe Safdie? Be ready for an easy run on these mostly crushed stone trails that offer some rolling elevation change and great views of the professionally landscaped museum grounds. For more details on the Crystal Bridges Museum of American Art and the surrounding trails click here.

Rock Ledge Shelter

Shore Lunch by Dan Ostermiller

Cedar foot bridge

Stone bridge over Crystal Spring

To get there on foot from the Bentonville Square go North on NE A St. for two blocks passing the Lawrence Plaza Ice Rink & Splash Park. From there you can see the trail head for the Crystal Bridges trail at the parking lot for Compton Gardens. Follow the pavement down hill through the gardens. During the right times of year this could be a great day trip with a visit to the Farmers Market, a stroll through Compton Gardens, the Art Trail, the Museum, and of course some trail running down at nearby Slaughter Pen. Don't be surprised if you see a number of Rush Runners around as we often use the hill up Crystal Bridges to end our runs. In fact on any given Saturday or Sunday morning about 7:00 AM you will likely find a group gathering on the Square to start a run. And we love new faces some come join us. For more info on group runs and all things running in NWA check out Rush Running.

Slaughter Pen Hollow

Without question the focal point of the trail scene in Bentonville is the Slaughter Pen system. Designed and built by Progressive Trail Design this complex offers over 15 miles of single track ranging from easy to moderate along the wooded hillsides. Slaughter Pen has three distinct phases stretching from Compton Gardens almost all the way to South Walton, I-540 and Highway 71-B exchange. On any given day you can see hikers, cyclists or runners using the trails. And it is not uncommon to catch some wildlife out along the trails including deer and foxes. There are sections of the trails that are quite rocky and a bit technical but nothing too difficult. The bulk of the trails are located in Phase I. The easiest access is from the Bentonville Bark Park at 2400 S. Walton Ave. just west of the Hwy 71-B exit off of I-540. From the parking lot here (restrooms and water fountain available) it is a short .5 mile jog up the paved multi-use trail to the Slaughter Pen trail head just across the first bridge on your left. A large sign with a map marks the spot. The four trails here: Seed Tick Shuffle (Easy), Armadillo's Last Stand (moderate), Tatamagouche (moderate) and Medusa (moderate), account for the bulk of the Slaughter Pen distance. An out and back on each of the four trails will result in about 10 miles of distance and a couple thousand feet of elevation change.

About .5 mile up the paved trail from there (or 1 mile from the parking lot), just across the second bridge and on the right, is Phase II West. Again, there is a sign at the trail head with a map. You can also access this section from the middle of Seed Tick Shuffle in the Free Ride area (look for the bike ramps). This section contains three different trails: Urban Trail, Razorback Ridge and Angus Chute. This section is not used as much as the first section I described. Maybe it is the sewer plant you run past? I usually run out on Urban Trail to the small wooden bridge and switch to Razorback Ridge following that to Angus Chute which ends with a nice hill climb into a neighborhood. During this route you will pass the Bush Push, a nice, steep climb President Bush rode his mountain bike up a few years back. This route is around 5 miles and a thousand feet of elevation. Remember the little wooden bridge? On the way back go ahead and cross it this time. You will find yourself out on the paved trail. If you turn left and go a very short distance you will see the entrance to Phase II East just across the road. This is NE A Street. There is not a sign here but there is a fence with something that looks like a gate. This is a seldom used section but is quite fun. A little more rocky, hilly and technical these two small loops: Free Time and Rocky Ridge, add a little over a mile but are well worth the effort. As a bonus there is a small creek crossing here. 

Phase III of Slaughter Pen was designed specifically with cycling in mind but I have run it several times. It is located between the sewer plant and the museum on the west side of NE A Street. There is parking available nearby where Cub comes off of Tiger Blvd at NE A Street. From the parking area (a gravel lot) there are two ways to access this section. You can go up Cub halfway and look for the gated entry there on your left or use the entrance just before the viaduct to the south towards the museum. You will see the trail veer off the paved trail to your right and into the woods. You can get a couple of miles in here. Just keep in mind that these are bike trails and leave a little something to be desired in terms of trail running. One good aspect here is you can get a good deal of hill work in within a small area. For more info and maps of the Slaughter Pen trails click here and here.

Update 09/11/2012
PTD has been busy adding some new trails to Slaughter Pen Phase I. On the North end of the hill (at the main trail head) a section of trail now runs along the East side of the creek towards Walton Blvd and 71B. This trail will take you to a multi-use paved trail that crosses under Walton Blvd and 71B and kicks you out on the East side of the highway. You can continue on this trail almost all the way up to BC40 (the county road with the first traffic light) towards Lake Bella Vista. When you see the BMW motorcycle shop look for the trail to dive down and to the right off the road, cross under BC40 and continue to the lake. This connects you to the lake loop which is about 3 miles of paved trail all the way around. From the Slaughter Pen trail head to the Lake Bella Vista loop is less than 2 miles. On the North end of the lake there is a small playground and a memorial to our military veterans. From this parking lot you can continue due North (less than a mile of pavement) past Cooper Elementary School (turn right at the stop sign) and end up at the Blowing Springs trail head.

Blowing Springs Trail

Just a few miles north of the 71-B exit in Bella Vista is the newest gem in our local arsenal. Blowing Springs is quickly becoming a favorite among local runners for the scenic trails and smooth single track. Located just east of Hwy 71 off Dartmoor behind Cooper Elementary School you'll find about 7 miles of sweet Ozark love waiting for you. To find it drive east from the signal light at Dartmoor and cross the bridge (just north of Lake Bella Vista). At the stop sign near the school parking lot continue straight about a .25 mile and the trail head is at the parking lot. Again, there is a large sign there. The south side holds the older trails and more or less makes a loop using an upper and lower trail. There is a spur on either end with one leading down to the school and the other linking up to the far end of the north trails. The north trails have some long flatter sections and some pretty technical trail along the bluff line. These also form a loop with one spur on the north end up to Kingsland Road. As long as you keep your bearings on the paved park road you can't get lost. There are a few wooden bridges crossing the springs and it gets rather muddy with any moisture. A few of us did a lot of training here for Rocky Raccoon over the winter. There is not a bunch of elevation out here but there is plenty of great single track that flows well and is quite beautiful.

North Trail Bluff

South Trail Spur

North Trail Head Bridge

Progressive Trail Design is also responsible for these trails. A nice loop was recently added on the north side trails towards the back of the park and there are plans for more expansion in the future. There is also a trail that leads north from Blowing Springs all the way to the Missouri border. It is not on any map, is poorly marked, quite technical, lots of elevation change and you will get wet as it goes along some creek beds. In fact, we haven't yet made it all the way on foot but we are hard at work on it. We know it exist because the local bikers do it as a point to point route about once a year. About 30 miles in total from the state line back to the Square. After we finish it off I'm sure I'll post some more info on it. Kinda sounds like a future 50k course doesn't it? Mike Rush, are you listening?

Update 09/11/2012
The trail to Missouri has been completed on foot. Several NWA GOATS have made the trip on what is now simply called The Epic Trail.

Hobbs State Park

About 30 minutes from Bentonville in Hindsville, AR. you can find miles and miles of single track out at Hobbs State Park, home of the War Eagle Trail Races. The event is held in part to celebrate National Trails Day and for 2012 this will be on June 2nd. Swag includes hand made finishers medallions and a tech shirt with a hand drawn design by local artist (and stud runner) Ryan Holler. Check the photo below by none other then the Trail Zombie himself. The race director is local ultra legend Jeff Genova and of course Rush Running has a big hand in everything. Hobbs features a new 17,000 square foot visitor center and more than 30 miles of wonderful Ozark mojo on the 12,000 acres. Hardwood and pine forests, abundant wildlife (including the elusive NWA Goat), thong trees (unusually bent trees used by Native Indians to mark trails), limestone bluffs, views of Beaver lake and Blackburn Creek are just some of the things you will see. These trails are open to hikers, bikers, runners and horses. There really is too much to cover so if interested the best place to start is by clicking here. The elevation here is not terrible, mostly rollers, but a couple of spots will certainly grab your attention. Likewise there is nothing too technical and the trails are all well marked. We do most of our trail running on the Hidden Diversity Trail with the bulk of those miles on Little Clifty and the War Eagle Loop. If that's not enough for you then hit the Bashore Ridge and Dutton Hollow Loops or as we call them the  "Rabbit Ears". All of these trails are rated moderate to strenuous. If you're coming for the War Eagle be prepared for the heat and a great event. If you're headed out that way and have never explored the area, make sure to visit the War Eagle Mill and War Eagle Cavern. And make sure to take some time to visit with the park staff. They are always excited when we stop in and visit with them.

2011 War Eagle shirt

2011 War Eagle Medals & Awards

Lake Wedington

Twin Knob Bluff

On Saturday 11/03/2012 I returned to Lake Wedington for the first time since my college days more than 20 years ago. Funny how one can go for so long without visiting a relatively close by area with trails. Perhaps that is because, from those days when I preferred to cover dirt on two wheels instead of my feet, I recalled not being very impressed with what was offered out there. The idea on this day was to knock out a 24 training run. The trails at Hobbs were closed due to the annual youth gun hunt weekend. So I headed South. Lake Wedington is located on Arkansas State Highway 16 between Fayetteville and Siloam Springs. Technically it is located within the confines of the Ozark National Forest. David and I were planning on running the North Twin Trail. The trail head is located on the (duh!) North side of Hwy 16 near the entrance to the recreation area on the opposite side of the road. Look for a small parking area (maybe 12 spaces) and a sign board at the start of the trail. The trail is clearly marked in most areas by blue blazes. 

Twin Knobs Bluff

From what I could find the trail is about 7.25 miles in length and we would run it as an out and back. The first couple of miles are pretty rocky and has some rolling hills. At about the 1.6 mile mark you come to a dirt road. The trail continues if you turn right and travel across the small spring that crosses the road here. Look to your left and watch for a rough, likely overgrown double track with blue markings. That's the trail. Another two miles or so and you cross CR 839 (dirt road) for the first time. Just past this is where the Twin Knobs rock formation is seen. This was worth the effort. Super technical single track (especially with all the leaves on the ground) travels along the face of the bluff before turning and then continuing between the two faces of the bluff that are split apart. Very scenic. I would put the scenery up there at the very top of the list here. Another turn and the trail goes along the backside of the bluff before diving down into the gulley below. CR 839 is crossed again as are a couple of other dirt roads. Eventually the trail winds along the bottom of a dense thicket before ending on the top of a large, wooded hill. There is another spur towards the end that leads to the Illinois Bayou but we were not able to locate it. 

In numerous places the trail is blocked by down trees but it is easy enough to navigate around all of it. We never really got off trail. The trickiest part is the first road crossing. There are signs of pretty heavy equine use on the trail and parts are kinda rough. There are stretches of very "runnable" trail but for the most part expect rocky conditions. The elevation is no big deal, we hit 1,600' of vertical for 24 miles out there. Just shy of 15 miles on the trail and then the dirt road leg. On the "out" leg of our run we decided that doubling up on the trail was not the best idea. Yes, it is that technical (compared to Hobbs of Blowing Springs). After we made it back to the trail head, we headed West to CR 839, found a good place to park and then completed the final 9+ miles on forest service roads. We just reached the edge of the WMA boundary before we turned to head back. Very little traffic, just a few hunters and horse riders out there. In the end I'm glad I returned and I'm super stoked to take my kids out to the bluffs sometime. They are gonna love it. To find the Twin Knobs bluff you will need to take CR 839 North from AR Hwy 16, maybe 3 miles or so. Look for the blue trail markings once you see the bluffs. 

Somewhere down the line I'll cover some more trails including the smaller Bentonville park trails, Lake Fayetteville and Devils Den. If you have any info on trails I missed let me know. And as always you can follow me on Twitter @RedDirtRunner. Thanks for stopping by and Cheers. 

Athens Big Fork Trail Marathon Race Report

"It's 3:00 AM, time to warm up the burritos and put your trail shoes on."

That's how my morning started last Saturday, January 7th. A crew of NWA GOATS were meeting at 0400 hours to make the trip down to the Ouachitas near Mena, AR. to take on the legendary yet little known ABF Trail Marathon. This race features a full pull marathon and the Blaylock Creek Fun Run clocking 17 miles. I had volunteered to make a pile of breakfast burritos and muffins to get us off to a good start. The rally point was, surprise, Rush Running in Bentonville. The best damn running store, period. If you are not familiar with the ABF do yourself a favor and hit the link above. Then click on the part that says "Click here if you have never run this run before!" Do it now, then come back and finish up here....

OK, so it is clear what is to be expected, right? More on that later. Back to the trip down. Our driver, Stephen O'Neal, was gracious enough to not only drive four of us down but also provided a viewing of Unbreakable for our pre race entertainment. What better way to get amped up for an epic trail run? I mean c'mon, breakfast burritos and that film. The movie did not disappoint, a great race amid spectacular trails. We arrived with plenty of time to change, register, stretch out and get ready. The weather was great, I would guess low 40s, a bit humid and no wind. Checking in was a very laid back process. Sign a waiver/registration sheet, pick up your number, make a donation to the Big Fork Community fund and chill out with some friendly trail nerds from across the region. I met folks from Texas, Louisiana and Kansas. After I race briefing we met out front for a group photo. Then we toed the line and were off.

That's me approaching the TATUR aid station on the out portion. Photo by TATUR.

The first few minutes are spent on asphalt getting to the gravel road that leads to the trail head. Altogether there is about 2.5 miles of easy running before hitting the trail. Just gentle rolling ups and downs. The single track leading to the first aid station about 4 miles in was very straight forward. Nothing too strenuous. The TATURs from Tulsa had the initial aid station going down. As always, TATUR does things right. Offering to refill bottles, plenty of good trail grub, music and words of encouragement. Leaving the AS it is a short distance before hitting the first steep climb (not too technical) before descending back down through some sketchy stuff. This section of the trail was pretty overgrown so bushwhacking was in order. As was giving some distance to the runner in front of you or paying the price with a branch swinging back and hitting you where it counts. After a water crossing it was another steep climb, this one a little higher before another wickedly steep downhill (also a little longer) and more water. And then, guess what, another peak to summit and descend and more water before aid station number two at 8.5 miles. This was the turnaround for the Fun Run. Along the way to this point there had been several downed trees across the trail. Most of them large enough to force a break in stride going downhill given the rocky trail. Leaving the AS there is more climb and then a nasty downhill and more water before the killer. At least for me it was. It was steep, it was rocky, it was wet and oh so long. By this point Tom "Slow" Lane and I had been playing leap frog. I would pass him going up (power hiking) and he would fly by me descending. For a guy his size he has some light feet, just danced down that stuff. I'm jealous. So we would check on each other while passing and more or less stayed together on the one section of flatter trail that goes along the creek bed. Before the race started we pretty much had the same time goal in mind so I thought it was a good thing for us to push and pull one another. Eventually we made it to the final peak before the turnaround. In an event with such a small starting group it was nice to have somebody to run with for a while. Especially a true GOAT like Tom.

Crossing the top was strange. The other side was draped in fog. It was like walking into a cloud. The final AS before the turn was manned by a group of runners from Texarkana. And they had chicken noodle soup. Very nice. Tom and I hung out for a few minutes enjoying the break before I got antsy and headed back. I figured he would catch me on the next descent. Unfortunately I never saw him again until after I finished. I passed a few runners on the next couple of climbs and hooked up with Todd from Louisiana. We paced each other for a few miles before getting off course and earning some free bonus distance. Maybe a mile, perhaps a bit more. We missed a hard left coming out of a creek crossing and continued on a rough road before realizing the mistake. All in all we maybe lost 20 minutes overall. On the way back to the trail we picked up two more runners before getting back on track. Todd and I continued together going up, down and getting wet before he pulled away on the descent before the next to last aid station at about 18 miles.

Soaking my feet for a moment coming back at TATUR station. Again, photo by TATUR.

I was trying my best to keep up with him but my quads were trashed. I simply couldn't go downhill with any speed at all. Not that I'm good at that to begin with but I was actually faster on flat stuff than downhill at this point. My hamstrings were also at the point of burning on the climbs and I'm sure I had slowed there too. That may have been part of the reason (trying to not lose Todd) that it happened. On one of those large downed trees across the trail I broke my rule of not stepping on top of an obstacle. I decided to jump on top and glide over so I didn't break my rhythm. My plant foot slid right off and I proceeded to have a spectacularly colossal yard sale. My hands took the brunt of the fall. Fortunately my handheld bottles provided some cushion. The landing was hard enough that the top of my left bottle was blown off and all the fluid was gone. The other one was OK but was also all but empty now. A physical inventory showed no real damage. A cut on my left ankle, bruise on left arm, dirt here and there but all the parts that were supposed to move still did. I retrieved my bottle top, worked it back on and continued the short distance to the aid station where I refilled, grabbed some grub (down to the pick over offerings) and motored onward.

Tom "Slow" Lane (white shirt/red hat) and Stephen O'Neal (blue shirt) 

It was then I realized that my legs no longer felt sore. They had moved on to numb. Which in a way was good. My mind didn't have to fight that demon of pain any longer. Now I simply had to focus on pace and actually moving my legs. It was as if I had lost an ever so slight amount of motor control. I stuck with the game plan of power hiking the climbs and doing my best going down. Before the next AS I caught up with Todd and another runner (one that got lost with us earlier) also fell in with us. We slogged over the last couple of peaks but I nearly lost visual of them on the final descent. At the final AS run by TATUR I quickly filled my bottles, grabbed some Pringles and a couple of Fig Newtons and headed out. I was determined to not lose these two guys. For one reason I thought it would help me keep pace and another was to hopefully not get off course again. Safety in numbers I guess. At least I wouldn't be lost alone. I managed to keep them in sight and coming out of the trees and back onto the gravel road they had a quarter mile of more on me. I knew at this point that not only would I finish but I would come in under my expected time. I also knew that I could push it and hurt for the next 2.5 miles back to the finish. And I knew there was cold beer there. I stopped to empty my bottles (less weight) and put my head down. I ran about an 8:30 min/mile pace on those roads passing them and reaching the end in 6h38m. At the finish was a group of runners, most of whom I did not know, to cheer me home. After a quick sit down break and a change of clothes, I grabbed my beer and joined them to cheer in more finishers. Pay it forward.

NWA GOATS (L to R) Me, Shannon McFarland, Jody Lingbeck, Ryan  "Gandolf" Holler, Tom "Slow" Lane and our driver, Stephen O'Neal (4th place overall) pose post race in front of the Big Fork Community Center.

The details: I wore my Saucony Peregrine trail shoes and felt they performed quite well. Balaga trail socks did OK. No blisters but they retained water from the creek crossings more than I would have liked. I went through 7 Gu gels, 6 S! Caps, various trail grub (ate a every aid station, the chicken noodle soup really hit the spot) and plenty of fluids. I carried one bottle of water and the other electrolyte drink (Gatorade or Heed). I had a slightly sour stomach from the start that lasted about an hour and then settled down. It stayed away until the last gel (Gu Jet Blackberry) with about 45 minutes left. My post race snack was a banana chia seed muffin and a cold Mustang Winter Ale. I logged 27.27 miles according on my Garmin 305 with 4,262 ft of ascent and 4,881 ft of descent. Not sure how that worked out but that's what it shows. My feet hurt, quads trashed, hamstrings fatigued, back hurt but I did good. At no point did the thought of dropping cross my mind. For that matter neither did the thought of stopping for more than a few minutes at aid stations. The longest being the soup stop. I simply kept moving. Jogging when I was able and walking where the course demanded. The conventional wisdom is to double your best marathon time. I beat that by about 1 hour. The website claims 7.1 miles of climbing with an average grade of 12%. The disclaimer is no joke. This is the hardest course I have run. Period. After the first peak it is an exercise of repetition. Up, down, water, repeat 7 more times. As soon as my legs really began burning from a climb it was time for a downhill. By the time they were ready to surrender from that it was back up again. I stopped briefly a couple of times in the creek to allow the cold water to run over my shoes. That felt good. I asked a few of the veteran trail runners if they had been on a tougher course. Each one answered no. This is the real deal. It may "only be 26.2 miles" but it is a full on kick in the nuts. If you want to test your mettle and see where you stand, come down to Big Fork next year and find out. This was, hands down, the most epic run I have had yet. 

The elevation chart from my Garmin for a portion of the course.

Ryan "Gandolf" Holler, always light and smooth.

The aftermath: Two days removed from ABF my body is doing OK. My left leg (with the torn meniscus) is actually pretty good. My right leg is still sore, especially my calf, makes me walk funny. I haven't run since Saturday but I have tried to move around, albeit slowly, as much as possible. I haven't had to go down stairs backwards yet and I haven't found myself stuck on the toilet. Back to training for Rocky Raccoon tomorrow with a nice and easy recovery run.

Aaron "Bulldog" Denson looking strong.

01/10/2012: I just tried a test jog at the house this morning. No dice. My right leg (quad/calf) nearly buckled. So I will scrap the plans for a run and opt instead for a hike around the art trail out at Crystal Bridges Museum.

Shannon McFarland having fun.

01/20/2012: The week following ABF I somehow managed about 35 miles. But it was ugly. Legs were dead, no pop at all even on short runs. I threw down 18 miles of hardtop yesterday and 10 miles of trail today and finally feel my legs are back. Just in time for the RR50 taper.

Jody "Mama GOAT" Lingbeck, always smiling. 

*Follow me on Twitter @RedDirtRunner*

All race photos on this post are courtesy of TATUR Russell Bennett.

Brandon BG Gardner (L) and Mike Rush (R) in the white singlets

Have You Earned It?

We have become a culture that believes in silver bullets. We spend billions every year on pills that cure this or that, on fad diets, exercise gizmos and gadgets. Nearly every single day I see an article posted on the internet with some "secret" to running. How this workout will help you run faster or these drills will make you a better runner. I find myself less and less likely to take these seriously. Much of what is out there is simply the same old stuff repackaged with a sparkly new bow on it. No matter how hard you try to make a pig look pretty in the end it's still just a pig. Now if you are a brand spanking new member of the running community I can see there might be some benefit to gain from digesting these offerings. Here is a sample from the Twitter and FB postings I have recently seen.

"Efficiency is key to improve your performance. Use this guide to power your workout."
"Secrets from the Savannah:
What the Diets of Elite Kenyan Runners Teach Us About Optiomal Nutrition"
"Improve Your Running Indoors This Winter"

As Jason Fitzgerald recently pointed out in this honest article at Strength Running there are no secrets. His excellent article was the spark for my thoughts here. The closing line is a classic: "I’m more interested in getting you to take action and put in the work than giving you training porn."

Bryon Powell of iRunFar, in his excellent ultra running book Relentless Forward Progress, writes:

"Ultramarathon success is built on consistent training... Aim for relentless forward progress in training."

Ultra runner extradinaire Geoff Roes authored this excellent post on his blog Fumbling Towards Endurance. "I think it's a lot more important to be consistent over the course of months and even years than it is to be consistent over the course of days or weeks."

Consistency is the key. Period. End of story. After several years of being inconsistent I am finally in a position, over the last 18 months, to make running a regular part of my life. I added speed work and tempo runs, I have researched fueling and hydration, I eat up shoe and gear reviews and try new drills and techniques. The result? My times have improved. In three marathons during that time I have dropped 99 minutes off my PR. I now have a legitimate chance of placing in my AG at any local race. Why? It’s not switching from Gatorade to Nuun or wearing Pure Project shoes in place of the Brooks Beast I started in. It’s not the foam roller I now use or the S! Caps or post run protein packed smoothies. It’s the consistent miles. Those things perhaps help me stay healthy by decreasing the wear and tear on my body physically. These may help me recover more easily to be better prepared for the next day. I think they do. However, I am convinced that without all the fluff, if I had been just as consistent with my running I would have still seen improvements. Maybe not to the extent that I have but  to some degree it would have been there.

I am amazed at this time of year, when the weather begins to turn cold, how few runners I see out on the roads and trails compared to just a few weeks ago. And then they come out of the woodwork in early Spring frantically trying to prepare for the local half marathon at the end of March. Will their times improve? Maybe. Will mine? You betcha ass. Why? I am willing to work harder in the cold, dark hours of winter. If you're inclined to leave the running shoes in the closet when it is too hot and humid, or it is raining buckets, or it is dark outside, or it is 15 degrees and snowing with the wind blowing, fine. I completely understand that. But those guys you saw with the headlamps Sunday morning running in the dark, slogging it out in the chilled drizzle getting wet and muddy... That was me and some other dedicated NWA GOATS out earning our due. And you know what? Runners like that will likely have an edge on you come race day. That's the guy who regularly sets a new PR every season. That's the guy taking home the hardware that could have been placed on your trophy shelf.

Now don't get me wrong here. I don't run to collect medals, t-shirts and accolades. I don't run to see who I can beat on race day. In the past year I have been in just 7 races (a 5k, a 10k, a half marathon, two marathons and two 50k races). I run to push myself. To find out what I am capable of doing. It gives me focus and clarity. It keeps me sane and it helps keep me healthy. But at some point I have to measure myself against something more than the clock. A race gets the competitive fire in my belly stoked up like I could never do myself on a training run. If improvement is what you seek then take responsibility and accept that there are no shortcuts.

My secret? Keep something dangling out there in front of you. Maybe it is a specific race. Perhaps a best time on your favorite course. How about the numbers on the scale you step on in the morning? Keep a carrot on a stick. For me, an epic race that requires me to stay consistent over the winter works. Last year it was the Cowtown Marathon. This year it is the Rocky Raccoon 50 miler the first weekend in February. For my first "real" ultra there is little doubt that I will have to be consistent over the winter to be ready to toe the line down in Texas. I anticipate the following thought lingering in my head throughout those cold runs. It is some advice offered from a grizzled ultra runner recently: “Don’t be greedy with it. It takes times to grow as a runner in this sport. You have to earn your way into it.”