Not a Laurel Valley Race Report

It’s hard to believe I’ve run this race four (4) times now

In 2007, it took me 12:14 (as a sweep, but I still couldn’t have run it any faster).

In 2008, 8:42 and 21st place overall.

In 2009, 8:11 and 13th place overall.

And this year 2010, 7:40 and 5th place overall.

Interestingly, in both 2009 and 2010, I shaved exactly 31 minutes off the previous year’s time.

If I can keep this up, by 2012 I can go sub-7 at this beast.

As hard as Laurel Valley is, I can’t even imagine that…

On a quest to become a better, faster, stronger running athlete

I say “running athlete” because I’m not “just a runner.”

I feel like I came to the ultra world sorta back-ass-wards.

Because I was exposed to ultramarathons via Dean Karnazes’ book, UltramarathonMan, I started running with the ultimate goal of running a really long way. It just came at a time in my life when I could identify with the same frustrations that ultimately brought the author back to running, and I wanted to change my life in many of the same ways he changed his.

But Dean had been a runner before, and was returning to the sport – I think I forgot that I was just a fat ass behind a computer who had never been a runner to begin with.

Smelling the roses

When I first started running, and eventually participating in ultramarathons, I accepted the fact that I was fat and slow, AND not exactly getting younger. I fell into the mindset of running ultras for the camaraderie and the “day in the woods.”

At first, I didn’t care about times, I was just in a total honeymoon phase with distance running and all the cool new people I was meeting.

I ran my first marathon in way over 5.5 hours. By the time I got there, the race officials were tearing down the scaffolding and my wife and step’fella were the only people left still milling around.

Dead last in my age group.

But I was happy.

I then ran the SweetH20 50K, a challenging 31-mile race in west Georgia, six months after the marathon and it took me well over eight (8) hours to do that, as well.

I was slow, but I was happy.

“Plenty of people run ultras with a purpose” — Gary Cantrell

Then today, I read the above statement on an ultrarunning email list and it’s an attitude that has resonated with me for some time now.

Somewhere in the middle of all this running, something changed.

I started to lose weight.

I started to become stronger, healthier, and fitter.

By 2008, a full year as a runner had passed, and I found myself attempting the same races for a second time; but this time, I really wanted to do better than before. In races under 100-miles, it was no longer acceptable to me to say, “my goal is to finish.”

And if I did, it was a lie, because in my heart I really wanted to do better than the last time I ran the same course.

All brawn, no brains

Problem was (and still is, really) I had all these goals of improving, but no plan. I wanted to get faster and move up from the back of the pack, but I had absolutely no idea how.

I wasn’t really a runner. At least, not a knowledgeable nor experienced one.

It wasn’t (isn’t) for lack of information, advice or experienced guidance. I had that all around me then, …and especially now.

It’s simply a lack of being mature enough to listen and to put the good advice to practice.

I once scored a phenomenal score on some kind of Coast Guard military entrance exam when I lived in Hawaii. I had no idea what I was doing, but I had just graduated from college, moved out there to surf, and admired the Hell out of an older surfing buddy in Waikiki that was in the Coast Guard and got to surf every morning, go to the Coast Guard base for the work day, and then surf all night. He even got to travel to Somoa a bunch – and surf there, too!

Sounded perfect.

But, when I told my grandfather, who knows me better than anyone else on the planet, that I killed the test and would be accepted in the Coast Guard as some kind of officer dude, he didn’t say anything at first. I thought he’d be so stoked since he was this kick-ass fighter pilot flying P-51 Mustangs all over Asia in WWII, but instead he just cautioned me over and over to reconsider… …saying that I was “not good at being told what to do” and that “bucking people in the service is no joke” and “I would need to learn to listen more and talk less.”

It scared me away from the gig, and I took the job as a fine dining waiter at the Prince Kuhio Hotel instead, walking around Waikiki with sandy feet, ass-cracked baggy shorts, still immature and still just surfing all day.

My grandad was right.

For better or worse, I’m a “do it my way” kinda dude.

Back to basics

Then, one day it just sort of dawned on me.

To be a better runner, …I need to be better at running.

My first move was to gain a better understanding of running mechanics and what kind of running was most efficient for me. I took POSE classes, CrossFit Endurance training (which teaches POSE), and migrated to a more minimalist shoe.

Right or wrong, it just makes sense to me that minimalism makes a stronger foot, with stronger support muscles, equating to better performance and less injury overall.

I then began to strengthen my core and continue to focus on not-so-much just general weight loss, but weight “redistribution.” And I continue to work on this today, …and will most likely continue into the future for a very long time. Body weight is an issue for me.

All the while, I continued participating in events, and started to improve, but still felt like something was still missing…

Then along comes speed work

And boy do I love me some speed work.

Remember the whole “back-ass-wards” thing above? Well, It was becoming clear to me that I should have probably started running 5Ks, 10Ks and half-marathons before diving right into marathons and ultramarathons.

I had trained myself to go long, but not without significant suffering and a serious lack of speed.

So I set some goals to become a stronger runner at shorter distances. I believe that if I can get faster at 5Ks and 10Ks, and half-marathons and marathons, this increase in speed will produce a stronger runner, capable of further improving in ultramarathons (or any other athletic endeavor)

Since 2009, I’ve brought my 10K down from 51 minutes, to 47 …then 47 to 45 …then 45-43, before finally hitting a 41:47 at the end of the year and qualifying for a sub-seeded spot in the Peachtree Road Race.

In the 5K, I brought my times down from 27 minutes to 19:44, also, all in one year.

For long-time runners, 41:47 and 19:44 is most likely pretty slow; but for a dude who put in the work and transformed himself from a sloth, to a sub-seeded athlete, it was truly a feeling of real honest to goodness accomplishment.

I now have goals of becoming a top-seed in the Peachtree Road Race. It requires shaving another 3:47 off the 10K (sub-38) and another 1:24 (sub-18:20) off the 5K, but I am 100% convinced that I will get there because I believe it, want it, will train for it, and most of all love every second of the intense training.

Good boy, but what does this have to do with Laurel Valley?

Oh snap, I went on a crazy tangent and forgot I was writing an LV report.

Naw, the reason for all that rah-rah above is to illustrate my belief that the best thing I could have ever done for my running was to go back to basics and work from the bottom up. Build a better foundation. Try to become a stronger, more knowledgeable and aware runner.

Because when I hit that humid, root-covered trail at Rocky Bottom at 6:00 a.m. Saturday morning, I felt ready.

I don’t think I have ever been as focused for an ultra as I was for Laurel Valley. I didn’t fear the distance, nor the lack of support, and I hit that trail with a new found sense of who I was as a runner.

I suppose I should have gone on about the beauty of the course, the awesome RD, the great time I had running with some of my ultra heroes and friends; but, that’s not how it came out today.


Still have a lot to learn

I know I’m not the most humble man, but I speak how I think and how I feel and what consumes my focus at the time. I’m ADHD, so it might be different by the time I hit ‘send’, but I’m really really happy right now.

I’m happy with the sport.

I’m happy running faster …both short and long.

I’m happy with my training and my progress and freedom to run events whenever I want to.

I’m happy with the people who I have around me and who support me and who push me …and who also tell me when I’m going a little crazy.

‘cuz I am a little crazy.

Rock on runners …and otherwise. That’s my LV report this year.

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[...] previous post from my proud run at Laurel Valley illustrated how I had come to the sport backwards, never having had a real introduction to speed, [...]

Good seeing you down there my man. And great job this year. I have sstarted training for “fast” stuff in the early part of the year (10K, 1/2 marathon, etc.) It hel;ps lay the groundwork for the longer events to come. I agree that it has made me a stronger runner and is fun to mix up the training. I’ll touch base when I am down your way.


Inspiring! I’m also a slow runner with a +4hr marathon time and I’d love to believe that I can make some real improvements. Adding endurance seems to require work & perseverance but it comes steadily but speed…? My hat’s off to anyone that can make the changes you have, I know it didn’t come easy.

This is some of the same stuff I have had bouncing around in my head. I went straight from 5k to 50k in 6 months, and I have had the excuse of, “it me against the course”.

Great article, and congrats on a great race.

>> “Not to mention, you’re just getting really, really damn fast.”


@Lauren: thank you for saying that. With all the work I’m putting in, coupled with my love for the sport, I can’t begin to tell you how good that makes me feel.

From the peanut gallery…

It’s refreshing (and necessary) to get back to the pure, lovely basics of running – how we should do it and why we should love it.

Just a thought – 19:44 and 41:47 may not sound great for those who are “long time runners.” OR it may sound amazing. I’ve been running for 18 years (granted, I was 10 and stupid when I started) and still can’t come close to those numbers. Some of us aren’t born with all-star talent, but just a work ethic and passion for running. This is what you have, and what you remind me to be thankful for in my own running.

Not to mention, you’re just getting really, really damn fast. :)

Thanks Jamie: that’s the goal. Share experiences as honestly as possible and see what can happen. Rock on brutha’

Great post and congrats on the awesome finish! I’ve been reading your blog for a while and I’ve come away from this post with a bit more pep in my step…

Well written for a non-race report. As previous commenter said, I can also identify and take some inspiration from some of these points.

@Jason Rogers: thanks man. Big boys gotta stick together. Clydesdale representin’, G

@Jason D. — thanks for the advice. Yeah, I screwed hydration up pretty bad at States. I’ll be more careful this go’round.

Great not-a-race-report, thanks! Very inspiring.

Noticed you’re heading back to Cali to run the Rio Del Lago next month. Best of luck! I’ll be running the same Auburn/K-2/Cool portion of that for my first 50k in October.

Not that you need advice, but as someone who lives in Northern California just wanted to warn you they are not exaggerating when they talk about possible hydration issues in September. Mid-September might be almost Fall in some places, but it’s very often mid-Summer hot here. I know the heat/hydration was a factor for you in the Western States, so just wanted to make sure you were ready for more of the same kind of fun. :)

I enjoyed this “not quite a report” report. Since I’m a runner who struggles with weight, your successes are an inspiration to me. You’ve definitely come a long way and you worked hard for every step. Congrats on the top 5!

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