Beat the heat!
Allow about two weeks to acclimate to the heat. Once acclimated, make sure to take fluids along with you on any run over 90 minutes. Make sure you take in enough sodium along the way.
Gill
Runner's Mojo Blog
You can now watch Gill and Francesca’s Radio Show “Get Moving Charlottesville on YouTube. The show is every Monday at 8:45AM. http://www.youtube.com/user/CvilleRunningCompany#p/a/u/0/r1vzYLIgnuw
I’m not big on writing a turn-by-turn recap of my races; honestly, I don’t see how people remember all those details! However, I will try to summarize my 2010 Western States.
For the past few years, I have been snake bit during 100 milers with stomach issues. I’ve run over 100 ultras and 20 plus 100 milers and recently, for some unknown reason, I can’t seem to avoid horrible stomach issues in 100’s after about 40 miles. I trained hard this year in preparation for WS, and I worked with a dietician (who is also an ultra runner) to try and avoid any major stomach issues. All the training runs and preparation races went well. With Western States approaching, I developed a plan that broke the race into thirds, adjusting my hydration/nutrition plan as the mileage increased.
The race started well. With all the snow in the high country, I decided to go out at a conservative pace and I took it very easy to Robinson Flats (located at mile 30). My plans called for:
an average of about 300 calories per hour (60/70grams of Carbs)
between 300-700mg of sodium per hour
20 to 50oz of fluids per hour depending on the heat
Just outside of Millers Defeat, I started having issues with my stomach. This continued to worsen through the canyons; I really couldn’t push the pace along this section and lost time especially on the climbs to Devil’s Thumb and Michigan Bluff. My crew did a great job trying to help me turn things around, and Francesca was even texting with our dietician looking for advice. Once I arrived at Foresthill, everything I ate or drank immediately made me nauseous. I spent extra time at Foresthill with my crew before heading down California Street, but nothing seemed to improve the situation. I had picked up my pacer, Alyssa Godesky at Foresthill. She did everything she could think of to help me as we proceeded down to the Rucky Chucky, but things only got worse. By now, everything that went in, came back out! By the time I arrived at Green Gate (mile 80), I hadn’t had any real sustenance for over 25 miles and had to call it a day.
So what happened? Because my stomach issues have been associated with dehydration in the past, I was topping off my bottles in between aid stations from the creeks along the course. This is a common practice at WS and since I’ve run the race twice before, I knew where all the good water sports were located. In hindsight, I think I was over drinking early in the race. Also, I had planned to get most of my sodium from my electrolyte drinks and avoid taking sodium capsules, because they seem to be too strong. I changed this strategy early (in the first 10 miles) by taking 1 to 2 S-caps per hour, because I was getting stitches along my sides in the high country. Mistakenly, I continued to drink the electrolyte drink and probably put too much sodium into my stomach.
So, what did I learn? As my running coach Scott Jurek pointed how, TRUST YOUR TRAINING and avoid making any major changes on race day. Well, onward to Leadville in August. This will be my 4th time running this terrific event and I’m really looking forward to the high mountains and the cool temperatures. Oh yes, and not seeing the contents of my stomach along the way!
I just got back from a race (SweetH2O 50K) this Saturday in GA and had my first Win/DQ!. The run went well, however the result wasn’t exactly what I had hoped
This was the third year of the race and I had heard good things about the event and looked forward to putting in some good training miles in prep for the upcoming racing schedule. Francesca and I flew down on Thursday from Charlottesville and had a chance on Friday to check out the park.
On Saturday we lined up with about 200 other runners and at 7:30AM we were off. The start had about 2 miles of pavement before you hit the trail and I took it easy moving up into the top 7 or so before we hit the single track. After a while I picked off a few runners here and there, mainly on climbs and felt I had moved into about the top 3. After about 2 hours you run through the start finish area to start the second loop, this is when I was told that I had moved into first place. Needless to say this added more motivation for the second loop.
Throughout the second loop each aid station would welcome me and cheer me along as the race leader, I had thought that the two runners ahead must have gone off course or I passed them at an aid station or something… Anyway, I pushed to the finish to the cheers of the spectators and was happy to have run a solid effort. THEN, the race director pulled me aside and said he thought that I had missed a turn somewhere along the course.
At this point you have two options; COMPLAIN or understand that this is what we do for fun and try to make the situation as easy as possible for the RD; I chose the latter. As a race director myself, I very quickly decided that I wanted to react in away that I would hope someone put in my position would react. Therefore, I thanked the RD for all the effort put into the event and if he said I missed a turn then that was good enough for me…
If you are curious on what the trails in the mountains look like, I found out today. Gill and I went for a long run in the Shenandoah National Park. We started at the bottom of Brown’s Gap Road, climbed up to the Blue Ridge Parkway, ran out and back on the parkway, and back down the mountain.
The valley is almost clear, and the snow is patchy until about 1000 feet. At that elevation, the snow went from patchy to constant, getting deeper with every step. By the time we hit the Doyle trail, the snow was at least 1/2 foot, and soft enough that almost every one of our steps broke through. It was a painful and slow process, frustrating and very tiring for my legs. Once on the parkway (the 5 mile climb took me 25 minutes longer than normal), I took one look at the Appalachian trail, and decided to stick to the parkway. The road was plowed with patch snow: the trail was under at least a foot of soft, untouched snow. No one had been anywhere near the trail.
The parkway was also considerably colder, with wind gusts in the low 20s. The wind also carried a lot of drifting snow, perfect for my naked legs. Nevertheless, the parkway was absolutely beautiful, with views of the white surrounding mountains that took my breath away. The parkway is also very runnable.
Once I left the parkway and headed back down on Brown’s Gap road, conditions were not any better. The soft snow took away all my momentum. The hard ground felt too hard, after all the very soft snow, but at least I had some grip!
So, if you are thinking about hitting the trails this weekend, bring some skis or a rescue dog! Sorry, Sammy is not available. Have fun!
FOR IMMEDIATE RELEASE
The 2010 Charlottesville Spring Classic Running/Walking events have been canceled.
February 26, 2010, Charlottesville, Virginia - The Charlottesville Spring Classic 5 Mile Run / 4K Walk Board of Directors has decided with great regret to cancel this year’s event scheduled for March 6th, 2010.
As most of you are aware, Charlottesville, Virginia and the entire Mid Atlantic have experienced a record snowfall this winter. The Charlottesville Spring Classic route is run primarily along the Rivanna footpath: both the race course and the start/finish location at Meade Park still remain under 3 to 4 inches of snow and ice. As the City of Charlottesville is still in the process of recovering from snow removal, road repairs as well as basic operations, it is not possible to have Meade Park and Rivanna footpath cleared in time for a safe event.
As runners, we understand your disappointment and therefore the Charlottesville Spring Classic Board of Directors has decided to roll over all entrants to 2011.
We wish you all the best with your running and we are sure you will join us as we eagerly greet the coming spring.
Charlottesville Spring Classic
Board of Directors
The Charlottesville Marathon Board of Directors extends a special discount to those runners impacted by the cancellation of the 2010 Myrtle Beach Marathon and Half Marathon.
The Board will offer a $5.00 discount into either the Charlottesville Marathon or Half Marathon. The offer is valid only from 2/15/2010 until 2/28/2010.
Registrants must submit a Paper Application (NO online registration will be available for this offer), along with proof of entry into the Myrtle Beach Marathon or Half Marathon.
Please complete paper race application, include Myrtle Beach “Proof of Entry”, submit a check minus $5.00 (special offer amounts are, Marathon $75, Half Marathon $65) and mail to: Charlottesville Marathon, 110 Old Preston Avenue, Charlottesville, Virginia 22902. 434.293.7115
J Russell Gill III joins the La Sportiva Mountain Running Team
La Sportiva bolsters its mountain running lineup, welcoming one of the country’s most influential runners to its team.
BOULDER, Colorado - February 10, 2010 - For over 80 years, La Sportiva has been the world’s premier supplier of technical and innovative footwear. Today, La Sportiva announced that ultrarunner J. Russell Gill III has joined its Mountain Running Team.
In 2003 La Sportiva formed the premier trail running team in North America. The idea was to support and grow the sport by supporting the people who are the heart of the sport. Each year 35 professional athletes push the boundaries of personal achievement and enjoyment, learn how to go higher, further, and faster, and share their experiences with others.
“I am very excited to run for a team that includes such tremendous athletes. Throughout La Sportiva’s 80-year history, they have been dedicated to the mountain running and ultra scene” said Gill. “I feel that the vibe at La Sportiva is the best of any running company that I have had the opportunity to represent. They look to all their athletes to provide feedback and direction in order to create the best possible products. I’m a big believer that innovation is a cooperative process and look forward to working with the La Sportiva team. I try everyday to promote a healthy balanced lifestyle through running and encourage as many people as possible to “Get out and Get Moving”.
Gill, the owner of such successful businesses as Charlottesville Running Company and Bad to the Bone Endurance Sports, looks forward to working closely with the La Sportiva Design and Development team on footwear. Gill and his partner, Francesca Conte, maintain a very active and busy lifestyle. When not running, they Co-Host the radio show “Get Moving Charlottesville”, coach runners of all abilities, direct over 16 running races annually and have been featured on the Discovery Channel as one of the Country’s top endurance couples.
About La Sportiva
La Sportiva’s mission is to bring the best technical footwear to explore the outdoors. For 80 years we have been producing innovative footwear and we are looking forward to the next 80 years. Produced and designed in a small mountain town at the foot of the Dolomites, La Sportiva supports 140 families in a unique and enviable environment. Everyday the mountains surround the people who handcraft your shoes. Being mountain based and family run allows us to draw on eight decades of experience handed down through the generations. With this heritage we can focus on the future and meld new technologies, ideas and innovation with our rich knowledge of shoe making to give you the most amazing products on the market. Products that let you go where you dream to go, do what you dream to do and live how you want to live.
For more information on the La Sportiva Mountain Running Team and La Sportiva, check out www.sportiva.com
Charottesville, Virginia - February 3, 2010 - The Charlottesville Marathon/Half Marathon Race Board of Directors is pleased to announce their partnership with State Farm Insurance as the new Title Sponsor of the Charlottesville Marathon. The date for the 8th Annual event is April 17th, 2010.
State Farm is a nationwide insurance company with a mission is to help people manage the risks of everyday life, recover from the unexpected, and realize their dreams. State Farm is a big part of the Charlottesville community as the largest local private employer. Community grants and employees active in volunteerism and government, build the State Farm reputation and keep it a household name in the area.
“The Charlottesville Marathon Board of Directors is very excited to partner with such a great national company, dedicated to the well being of the local community. We look forward to a long term relationship and to working together to promote a healthy, active lifestyle.”
Registration for the State Farm Charlottesville Marathon will be held at Charlottesville Running Company at 110 Old Preston Avenue on the historic Downtown Mall, where the race will begin and end.
You may also register online at: www.charlottesvillemarathon.com. Charlottesville Running Company store hours of operation are Monday through Saturday from 10AM - 6PM and Sunday from 12PM - 5PM. Phone: 434.293.7115 Website: www.charlottesvillerunningcompany.com
Charlottesville Marathon
J Russell Gill III
Race Director
Charlottesville Marathon
Dawn Cromer
Director of Marketing
Are you still convinced that running barefoot cannot help you? According to Dr. Daniel Lieberman, that is not true. His study show that the amount of impact on the foot and lower leg is much reduced while running barefoot. This is old news to many runners, and science is just now catching up!
Watch the barefoot running video and listen to the interview with Dr. Lieberman on NPR.
The hours for Lannigan Field (that’s the UVA Track 
) have changed! The new OPEN hours are: Monday-Friday: dawn to 1:30PM and again from 6:00PM to dusk. Saturday and Sunday: from dawn to 8:00Am and again from noon until dusk. This means the track will be CLOSED all other times for varsity practice!