Rock/Creek Chronicle's February 2008 Archives

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February 27, 2008

Race Team Dominates Cheaha 50k

Rock/Creek's Race Team continues to bring home the glory in ultramarathons across the Southeast this winter. Husband and wife team members Jamie Dial and Wendi Parker-Dial took first place in the mens' and womens' divisions, respectively. Jamie's time broke the course record by 20 minutes. Another husband and wife pair from the team fared well: Matt Sims placed 5th and his wife Natalie placed 5th female. Kathy Johns finished 9th female. Great job guys!

Here's what Jamie had to say about the course on The Boonies forum:

The course is really amazing and has a good mix of terrain. Though rarely "flat", it does have some dirt road sections that give your brain a slight reprieve from the single track rollers. I loved seeing the state park signs below Blue Hell that say STEEP TRAIL AHEAD. There were other signs that probably said keep children close or something, but I had tunnel vision at that point and only remember STEEP TRAIL....

Get in on the discussion here (forum requires signup to post, but it's free, so please come join us!).

A bulletin sent out to the Anniston Runners Club sums up the race pretty well, and I'll post any other details that come in from our racers. The Anniston e-mail follows:

TO ALL ANNISTON RUNNERS CLUB MEMBERS AND TRAIL JUNKIES � Mount Cheaha 50K ultra-trail run could be considered a triathlon (combination of three sports)! Trail running! Rock Scrambling! Creek Swimming! (See attached picture of runner swimming on Hubbard Creek near Lake Chinnabee.)
140 runners from as far away as California, Washington, Massachusetts, and Colorado toed the line yesterday at the start of the 3rd annual 31 mile race to the top of Mount Cheaha. 113 finished the whole event and lived to tell about it.

Was it rugged? Yes.

Was it unforgiving? Yes.

Was it steep? Oh yes!

Was it muddy and wet and cold? Of course!

Is Blue Hell hellish? #%X!#$%@!

Was it fun? You betcha.

Congrats to the overall winners who happen to be a husband and wife team! (And related to our own Dunaway Conner!) Jamie Dial was the first place male, and his wife Wendi Parker-Dial took home the first place female honors. (See attached pictures.)

More pictures of ARC members to come with a direct link to a photo album in a later email! Thanks to Leigh Marsh and Tom Nelson. AND Todd will have the link for the results up sometime soon. He�s working on it!

Seven Aid Stations!!! This has got to be the best supported race around. Each aid station was well-stocked with everything from basic gu to an assortment of chips, pretzels, and candy to hot taters with salt to hamburgers and hot dogs! And of course, there was plenty of water and Gatorade.

Shop for Hydration Packs in our Gear Store
Make the RockCreek.com StumpJump 50K Your First Ultra Marathon
Get details on the RockCreek.com StumpJump 50K & 11 Mile Trail Race

Posted by Mark McKnight at 3:15 PM

February 20, 2008

Winter Sale is On! Save Big.

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See all Sale Categories >

Posted by Mark McKnight at 5:18 PM

February 19, 2008

StumpJump in "Marathon und Mehr"

I received a package last week containing a German running magazine, Marathon und Mehr, along with a note from Gerd Duerr, who ran the Rock/Creek StumpJump 50k in 2007. He had written an article about the race, published along with quite a few photographs in a three-page spread in the magazine. As he said in his letter, the StumpJump ended up being a very difficult race: "It was really a very very hard job for me," he says, "cause till the start, I thought of a lovely street-race of 50k through the beautiful Cumberland mountains. I was a little bit ignorant." In the article, Duerr calls this "the toughest race of my life." He wishes us luck with future races and hopes we get more racers from Europe. I'm sure we will with such great press. Thanks Mr. Duerr! The full article follows, translated very graciously by our friend Jim Johnson of the Chattanooga Bike Club. Click on the image to view the original article on flickr.

"50 Kilometer Cumberland Trail Stump Jump in Chattanooga, Tennessee, USA"
A report by Gerd Duerr, originally published in Marathon & Mehr, January 2008.

Just to get it out of the way at the outset, yes, this is the same Chattanooga that Glenn Miller made immortal in 1942 with his song about a train. The famous train hasn�t run since the 1970s and, beyond its touristy reincarnation into part of a Holiday Inn, there�s nothing left to see.

From my perspective, I don�t have much more to say about the town, since the hidden secret of the region is a bit north of and above the city in the suburb of Signal Mountain: the Cumberland Trail. It�s part of the challenging Appalachian Trail, the long-distance trail into the Appalachian Mountains.

An otherwise quiet town, Signal Mountain comes alive once a year in the beginning of October as the starting point of the 50-kilometer �Stump Jump,� an unbelievable trail race. The race takes place along the Cumberland Trail. Other than this trail, it�s not possible to take other routes through the woods due to the thick vegetation.

A vacation in the South of the United States gave me the opportunity to participate in the race.

Carbo Supper in the Evening
The usual Pasta Party (called here a �Carbo Supper�) was held the evening before the race. Put on by the Chattanooga Track Club and the local outfitter �Rock Creek,� it took place outdoors in downtown Chattanooga. The weather was beautiful: from 18-27 degrees Centigrade and no clouds blocked the view to the blue skies. The setting was akin to a beer garden, which, along with the great food, made for a wonderful atmosphere... [plenty more below the fold]

Continue reading "StumpJump in "Marathon und Mehr""

Posted by Mark McKnight at 9:41 AM

February 18, 2008

Black Warrior Race Report

"This behavior clearly qualifies as domestic abuse," writes Randy Whorton in his race report from the Black Warrior 50k this past weekend. He's describing his wife Kris Whorton's win, and the fact that he had a hard time keeping up. All kidding aside, they did a phenomenal job this weekend, and Rock/Creek congratulates their efforts. The couple finished 5th overall, and Kris beat her previous course record. Kris and Randy are Rock/Creek race team members with a number of top finishes and course records on their resumes.

Here's Randy's story:

Kris had sort of a rough run, but wow did she crank it up the last 10K. I really had a tough time keeping up. This behavior clearly qualifies as domestic abuse. She did win and lowered her course record by 6 minutes (4:45), and we finished 5th overall out of around 70 finishers. Fantastic conditions for us, really muddy with the temp hanging around 50. We encountered roughly 30 horses which mainly caused the mud fest.

Black Warrior takes place in the Brushy Lake Recreational Area, a part of Alabama's William B. Bankhead National Forest.

Shop for Hydration Packs in our Gear Store
Make the RockCreek.com StumpJump 50K Your First Ultra Marathon
Get details on the RockCreek.com StumpJump 50K & 11 Mile Trail Race

Posted by Mark McKnight at 10:53 AM

February 13, 2008

GPS Map for River Gorge Race (6.5 Mile Course)

I recently lent out my Garmin Forerunner GPS watch to our race director so he could mark the course for the upcoming Rock/Creek River Gorge Trail Race. Jamie ran the 6.5 mile course, and the results are below. If you've never tried a GPS unit, I warn you ahead of time that it's highly possible that you'll never want to leave the house without it.

So here's what you get from MotionBased when you export to Google. Be sure to switch between the satellite and the terrain views with the "Sat" and "Ter" buttons. As you can see, this is a beautiful run along a ridge on the Cumberland Plateau, and you're overlooking the Tennessee River on most of the course:

View Larger Map

The idea is simple, but it bears repeating because it blows my mind every time I think about it: the government developed a system where they send big hunks of metal into space on a space shuttle or rocket or whatever so they can track whatever it is they track, and they end up allowing the general public to access these satellites. So now when you head out on a run, ride, paddle- or whatever you do outside- you can wear a watch that checks in with these things flying around in space.

When you get back home, you plug the watch into the computer and it overlays your route on a map that you can drag around and zoom in and out. Also, it sends your route through another service that checks the elevation against the map and gives you an elevation profile. What? How cool is that!

MotionBased also gives you some options for analyzing your speed and pace. The Forerunner has a "lap" button that you can use to manually set laps, or you can choose to have it auto-lap each mile while running.

Of course, Garmin offers a variety of GPS units, some with navigation features and maps. We offer quite a few choices at Rock/Creek.

You also might want to check out our Suunto GPS-enabled watches, like the X9i, which are ideal for mountaineers, skiiers, and any athletes who want high technology and bombproof construction.

Sign up for the Rock/Creek River Gorge Trail Race >
Check out the full 2008 Rock/Creek Trail Series >
Shop GPS Units for Navigation or Sports at Rock/Creek >

Posted by Mark McKnight at 4:39 PM

February 7, 2008

How to Stay Psyched on Your Next Hike: Eat & Hydrate Properly

Hiking or backpacking through our natural areas can be some of the best times you ever spend in the outdoors. That unexpected animal siting, a midday swim below a waterfall, or a spectacular sunset can make lifelong memories. But in order to make your experience memorable for good reasons, you have to plan your nutrition and hydration properly. This article from Rock/Creek Race Team member Josh Wheeler goes over what you'll need to stay comfortable and healhty on your next adventure.

In this article:

Hiking Hydration: Carrying, Finding, and Treating Water
Watch Your Calories: You Need Fuel!
Get the Gear: Finding the Right Hydration System

Hiking Hydration: Carrying, Finding, and Treating Water

Proper hydration is at the forefront of any activity you plan to participate in, whether you're in the outdoors or not. If your body is in motion, then you need to make sure that you are hydrated. Water is essential to the human body. 60-70% of our body mass is water, up to 90% of our brain mass is water, and up to 75% of muscle tissue is comprised of water. Water is also the main component of blood � the important carrier of glucose, oxygen and other nutrients. In general, your body loses 64-80 ounces of water daily through urine, feces, sweat, skin, and expired air. This water needs to be replaced by daily fluid consumption of 64-80 ounces. An easier, albeit much less scientific, way to determine daily fluid requirements is to evaluate your urine. Dark and concentrated urine is indicative of inadequate fluid intake. Urine should be pale yellow to clear, and copious.

Finding clean, purified water can be a problem out in the backcountry. Never drink water straight out of a stream, lake or pond. Micro-organisms can easily be mixed into your drinking water and cause serous stomach distress or possibly even death. To avoid these potentially life-threatening aliments always treat your water.

In warm weather, the only way to ensure that you will not become dehydrated is to stop it before it happens. When you are thirsty, you are already dehydrated. That is why it is important to properly hydrate during any hiking trip. The clich� eight glasses a day does not take into account your standard active athlete or body in motion.

If you are hiking in the heat, you need not worry about how many glasses you are drinking. Rather, you should concentrate on drinking periodically throughout the day. Keep a water bottle close to you at all times and sip from it continuously. During a backpacking trip a great accessory to your pack is a water bottle holder that is easily accessible. Typically when I hike I like to have a water bottle within reach at all times. Another great alternative that most backpack manufacturers have started to incorporate is an internal bladder system within the pack. This added convenience ensures easy access to water at any time during the hike. These relatively small considerations can make or break a pack design, so choose your pack carefully and pay attention to the details.

In the cold you need to remember that you still have to hydrate. Your hydration needs in cool weather are just as important as in hot weather. You will not feel like you need to drink as much liquid; however, you still need to avoid becoming dehydrated. While you won�t be losing as much liquid through perspiration, you still need to have water on hand, especially if you plan to run over thirty minutes. Try to drink every ten to fifteen minutes to ensure that you avoid becoming thirsty.

Although water is great for most sedentary activities, if you are active you should be hydrating with a carbohydrate solution, preferably one with anywhere between 6-8% carbohydrates. This will ensure that your body not only gets the hydration it craves but also that it maintains the right amount of electrolytes.

During the hike itself, focus on continuing to sip continuously from your water bottle. If applicable, weigh yourself before and after a hot weather workout to ensure proper rehydration. For every pound that you lose while exercising, rehydrate with 24oz of liquid or 150% of your total water loss.

Choosing the right liquid is critical to your hydrating success. Find a carbohydrate drink that will sit well with your stomach and budget. If you are preparing for a long distance hike, train with the drink that you plan to be consuming. Find an electrolyte containing beverage with 4% to 8% carbohydrate. Avoid "sports drinks" currently on the market that are sweetened with simple sugars. Remember that sugars can masquerade under other names such as sucrose or high-fructose corn surup. Besides having too high a percentage of carbs, these drinks' simple sugars are being proven to cause other long-term negative effects on your health. In the short term, drinking a 10% carbohydrate solution can potentially cause gastrointestinal issues, which can be considerably uncomfortable in the backcountry. The high sugar content can slow the release of fluids into your intestine and delay the rate of absorption.

On the other hand, with a 4-8% combination of carbohydrates your body is able to absorb a proper balance of electrolytes which is recommended for any events lasting longer than an hour. Try something like Hammer Nutrition's HEED sports drink for a healthy mix of complex carbohydrates, providing you with consistent energy. HEED buffers lactic acid and helps prevent cramps, so you'll have a better time while on the trail and you'll recover faster from strenuous hikes. HEED also takes care of your electrolyte needs, with a full-spectrum electrolyte profile providing your body with everything it needs to replace what's lost through sweat.

Though beverages with caffeine provide hydration, they are not the best choice as excessive caffeine consumption may interfere with sleep patterns and will have a mild diuretic effect. Try to limit your intake of these liquids throughout the day especially if you are planning on a long distance day hike.

Watch Your Calories: You Need Fuel!

If you are planning on hiking over an hour then you need to make sure that you take into account your nutritional needs as well as hydration needs. Your body�s size and the activities you choose will determine how many calories you need to consume while exercising. Typically, most experts recommend that athletes eat anywhere from 100 to 150 calories per hour to maintain proper glycolic and caloric balances.

Regardless of what type of food or gel you use for fuel delivery, carbohydrates remain your best source of energy for training and racing. Remember not to shun real food for synthetic food options. Fig Newtons, banana, peanut butter sandwiches and bagels are all great options that can be easily crammed into a pack or carried on a day hike. We do have a number of bars that will keep you going all day but are still only made with natural ingredients. Larabars are made with nothing but unsweetened fruit, nuts and spices.

Remember the more you eat the better you feel. A 200 pound man can easily burn upwards of 800 calories an hour while walking uphill with a loaded pack! To ensure energy balance, concentrate more on grazing and snacking throughout the day. There's no point in try to replace the same number of calories as you're burning, though. Remember that stomach distress can be caused by eating too much during vigorous exercise.

You'll work out your own thresholds over time, but listen to your body, shoot for 100-150 calories an hour during exercise, and then use the evening meals to replace calories and recover for the next day.

During multi-day hiking trips, staying topped off on proper calories is vital to maintaining good moral and stamina during the day. Before launching out on any backpacking trip, planning is crucial. Plan out each day�s meal before embarking upon your trip and plan on buying fresh foods before leaving. Fruit, vegetables, and many cheeses last a week in all but the hottest temperatures. Buy fresh ingredients right before the trip, keep them cool on the way to the trailhead, and pack them in the center of your pack, away from direct sunlight. A favorite: fresh mozzarella vacuum-packed in plastic; it's lighter and lasts longer than mozzarella in water.

Prepackaged foods such as Backpacker�s Pantry or Enertia Trail Foods provide a well balanced, delicious, lightweight meal that is easily stuffed into any pack. Eat foods high in carbohydrates and do not be afraid of fats. You'll be burning this fuel, remember? You aren't going to be sitting around in front of the television.

Hard cheeses are a great thing to carry into the backcountry because they will not spoil for a couple of days and are chock full of energy and calories.

Let's face it, we're not all natural gourmet cooks, and sometimes a little expert help is in order. A great backpacking cookbook is NOLS Cookery. Whether you�re new to cooking on the trail or a seasoned wilderness chef, you�ll find helpful hints, ideas, and information on: menu and ration planning; packaging; nutrition; fire preparation; stove and fuel use; open-fire cooking; Leave No Trace site maintenance; 190 field-tested recipes.

As your body pushes its limits, make sure that you are providing it with the right fuel for the job. To sum up, staying properly hydrated throughout the day is crucial to your workout success. Find a 4-8% carbohydrate drink that your stomach can tolerate if you plan to be pushing yourself for longer than an hour and plan to consume 100-150 calories per hour of exercise. Finally, experiment with different hydrating options until you find a hydration system that works for you. Everybody is different, but taking the time and finding the right way to stay hydrated and fueled will yield major advantages in the backcountry.

Get the Gear: Finding the Right Hydration System

Hydration packs are ideal for long day hikes. If you are just getting into day hiking, you need to find the hydration system that will work best for you. This can take some time and will only improve with experience, so be patient. For a long distance trail hike, find a hydration system that is lightweight, comfortable and will be able to carry enough liquid to meet your hydration needs.

Personally, I prefer to hike with handheld water bottles like those from Ultimate Direction, because holding the water bottles reminds me of the need to drink. If I hike with a hydration pack, I find myself becoming consumed in the hike and forgetting to drink. However, by holding the bottles I have a constant reminder that I need to stay hydrated.

The only downside to carrying water bottles is that you have something in your hands. This can become a problem on a long distance hike when your body becomes fatigued and the last thing you want to do is hold onto a multi-pound water bottle. Also, you may prefer to hike with trekking poles, in which case you'll have to have your hands free.

That is why hiking with a pack can be an advantage. When hiking with a pack you are able to carry food, clothes as well as another amenity comfortably throughout the day. This can be advantageous if the weather turns sour or you get hungry during the day. If hiking with a partner swapping off responsibility on carrying the pack can spread the load more evenly.

Just a few years ago, hydration packs could be cumbersome and not worth the discomfort that they brought. However, in recent years that has changed as the outdoor industry has consistently improved on the lightweight, comfortable hydration pack. You have more choices now that ever before.

In cool weather conditions a pack is ideal.

Early in the morning when you first start out hiking you will likely be wearing excess clothing. Shedding a few layers with nowhere to stash them can be a problem; however, with a pack you can easily stuff them away. Then if the weather turns bad you can just pull them back out. Also, since more than likely you will not be drinking as much liquid as you would be in the heat, you can better regulate how much liquid you are carrying by how much fluid you put into the bladder.

If you enjoy hiking with a hydration pack in warm weather, look for one that will be able to keep your back cool. Most new packs have mesh backpanels that offer superior breathability.

Two great options are the Patagonia Houdini Hydration Pack that has mesh shoulder straps and an air flow system, or for shorter day hikes simply use a lumbar pack like the CamelBak Alterra Hydration Pack to remain cool and hydrated in the hottest of conditions. Larger packs also come with air ventilation systems, like the Deuter AirComfort system.

Josh Wheeler running Cross Country at McCallie School

About the author:

Josh Wheeler is an avid trail runner, cyclist, and swimmer who is currently combining his talents for all three and has begun a grueling triathlon training program.

Josh overcame brain cancer during his senior year at the McCallie School in Chattanooga, TN to become the number one ranked triathlete in the Southeast in his age division. He is currently training for the Collegiate Nationals and the age group Nationals; in hopes to qualify and represent the US at the Worlds in Germany. Josh also continues to excel as an honors scholar at Appalachian State University in Boone, NC. In his rare spare time, he also works for RockCreek.com.

Photo: Mark McKnight

February 5, 2008

Kathy Johns Joins Race Team

Kathy Johns

Occupation: Medical Assistant

Favorite trail nourishment: Apple Cinnamon Hammer Gel

Favorite Run: Prentice Cooper Wilderness Area is absolutely unbeatable! The single-track trail has a variety of terrain and breathtaking views that make it, in my opinion, the epitome of trail running at its best. It is a personal favorite no matter how many times I do it; a familiar and beautiful playground of forest, rock, and creek crossings.

What I Like Most about Running: Pushing myself past any limit I thought possible, mentally and physically. Moments of both pure exhilaration and dire pain have their place in endurance trail running and I love to see what the human body is capable of achieving when pushed to its seemingly maximum threshold. Not to mention, you get to explore vast areas of beautiful wilderness that most people never have the pleasure of experiencing.

Tips for other Runners: "Figure out what motivates you. Use it to your advantage. For me, working towards events alleviates the monotony of daily training. The love of a long Saturday morning run keeps me motivated to never lose my base mileage. Running is mostly mental. At any point in time, your mind and emotions can work for or against you. Get familiar with your mental patterns and learn how to harness them as a tool to keep yourself in the game."

Significant Races and Other Achievements:
Rock/Creek River Gorge Race
Mountain Mist 50K
NOC/Subaru 21 mile Endurance Run
Rock/Creek StumpJump 50K
Nashville Country Music Marathon, Half Marathon, and other various road races.
Training runs that were often harder than any event!

Goals for �08:
New personal bests. More events. Getting stronger, faster, and wiser. Enjoying the ability to just get out there!

Subscribe to our blog feed for updates on the Rock/Creek Race Team,
new articles, events and races, as well as notification of sales.

Posted by Mark McKnight at 12:44 PM

February 4, 2008

Strong Finishes at Mountain Mist 50k

Several Rock/Creek Race Team members finished strong at last weekend's Mountain Mist 50k in Huntsville, AL. The women stole the show: Kris Whorton finished 1st in her age group, 3nd women's and 25th overall. Wendi Parker-Dial finished 2nd in her age group, 2nd women's and 16th overall. Congrats to Patricia Smith for winning the women's division and placing 14th overall. (Patricia actually has raced with Jim Farmer under the Rock/Creek banner in past adventure races). Jaclyn Greenhill finished 3rd in her age group, 5th female and 41st overall.

As for the men, Jamie Dial focused on pacing his wife Wendi but finished with a respectable 9th for his age group, 17th overall. Michael Green finished 11th in his age group, 23rd overall. Our friend Stephen Smith finished 3rd in his age group, 18th overall, in his first official ultra.

See the full results here.

We also have some good race reports coming in on the Boonies forum. Here's one from Larry "Snake" Lyda:

"This year was my first Mountain Mist Race. Having heard all the stories about it being Alabama�s Toughest Trail Run, I was at first not sure just what to expect. This year was the 14th running and the weather over the years has been very consistant�unpredictable. This year the weathermen had all got fired up using the 4 letter word, �snow� and winter storm advisory. Sitting at my sister�s house in Bridgeport, I was beginning to wonder if the race would be cancelled even if I could make it up Monte Sano Mountain. I had a 4 wheel drive but, no good on ice. Well, as it turned out, no ice on the roads but a fine mist on the mountain. No problems with the roads, only some slick rocks. Especially the ones on the sidewalk in front of the Park Lodge. The trees and small bushes on top of the mountain had a beautiful layer of ice formed on them in some places. The weather was not a factor, actually I found the cool temperatures beneficial." [Read the full report here...]

Great job guys! Sounds like a fun weekend.

[UPDATE 2/6: I was just made aware of the fact that Randy Whorton also received his 10-year finisher's jacket. Pretty sweet to have finished such a tough race 10 times! Congrats Randy.]

[UPDATE 2/5: I just found this great race report online.]