Norris Dam 25K Race, 11-2-24

After nearly a year of effort I finally rid my left foot of plantar fasciitis in time for summer running. With that pain behind me, one of my primary goals for the rest of the year was to finish an ultramarathon, I especially wanted to get an over age 65 finish. I looked to my old favorite, the Norris Dam 50K, as my best chance for success.

My hike and bike trip to Gregory Bald with Mark (Gregory) in late June started things off with a big day. I was able to follow that up with some good days in the Smokies, Frozen Head, and Haw Ridge in July. But I was never quite able to continue at the level I’d need to finish the 50K. In August Jean and I took a long hiking trip to Yellowstone (Heart Lake) and we managed to contract mild cases of Covid-19 at the end of the trip. By the time we recovered, it was almost time for the sweeping the Barkley Fall Classic.

BFC training is mostly hill work, so I wasn’t getting in all the running miles I needed. This wasn’t totally a bad thing overall, Jean and I were getting in plenty of hiking, both on and off trail, and I was doing some fun mountain biking trips as well. Once BFC was past I did a pair of training runs in the Smokies and one at Norris, and it was clear I could not run the distances I needed to at a fast enough pace.

I put together a target run schedule, but it was ambitious. I’d need to do two long runs a week right up the race, and wouldn’t have much recovery time. The Norris race has two options; one loop for 25K and two loops for 50K, with a four hour cutoff to start loop two.

Ron joined me for a couple more training runs, but I wasn’t making my 4 mph target race pace, and realized that I’d need to settle for the 25K.

Luckily race conditions proved ideal. We’ve had a warm, dry fall, so the trails were in great shape. Race day was mild and dry, perfect for shorts and T shirt running. The leaves were not too thick, and had even been blow off the course on some of the state park trails. The fall colors were near peak.. Kathy would be working the race (and Ron is way too fast) so I wasn’t sure about having partner this year. Luckily Dave Henn was entered in the 50K, and I ran several stretches with him to the third aid station.

Dave and I started near the back. The course went counterclockwise this year, so we had the big climb to High Top at the start. Most folks were hiking the steeper pitches, so we did the same. Dave’s wind was really good, mine is typically poor at the start. Ridgecrest was a steep downhill to Aid 1, but the trail didn’t get crowded. I ran solo from Aid 1 to Observation Point where I caught back up to Dave. I was running slowly, but comfortably. I was getting passed on the downhills, while making some time back up on the climbs. My splits were a few minutes under 4 hour pace at aid stations 1 and 2.

I ran with Dave up Clear Creek and Red Hill, then he and some of the other runners pulled ahead going down Eli Nines. I went cautiously down Eli Nines and came in just over two hours, again well under 4 hour pace. After filling up my bottle, I hoped to see some of the other runners ahead on the long open stretch of the Clear Creek Road. I barely glimpsed someone about 1:30 ahead, but never got any closer. I ran the gentle uphill gravel of Clear Creek Road knowing it was the easiest part of the course. I continued to run well to the High Point/Lakeview junction, thinking these last climbs were my last options for catching Dave, or anyone else.

I’d done a couple of trailing runs going clockwise on Lakeview Trail and hadn’t felt strong on those. But now in the opposite, mostly downhill direction, I could tell I was having a good day; no plantar Fasciitis, no knee issues, and no sore feet. The short hills didn’t effect my breathing, but I could still walk them to save energy. The fun biking part of Lakeview went quickly. I was still alone at the picnic table, and there was only about 4 miles left. At the far end of Lakeview the course enters a 2-3 year old relocation onto some curvy bike trails. I tried to stock up on food and GZero here as the footing didn’t need constant attention. I could hear runners behind, but with the winding course, I couldn’t tell how close they were.

As it turned out, Kathy wasn’t needed at an aid station, and I saw her and Stephanie out for a run on the new section. I was running really well, and enjoying cruising through the woods rather than struggling up the trail. Things weren’t effortless, but I had no inclination to hike, except on just a few short, steep pitches. Eventually, one guy caught up, but he would only pass me briefly. I don’t have the landmarks down approaching the final stair climb, but started to reel in a few runners. I was surprised that some didn’t want to be passed, and expected me to run in the woods around them. I’d been hoping for a 3:40 finish, but guessed that the longer new trail added a few minutes onto the course. I felt fine going up the stairs to the Tea House, then it is just a quick run to the line. My finish time was 3:47, which made the 50K cutoff had I chosen that option.

No injuries, no trips, and a stronger run than I’d had in years made for a great time.

I was a little stiff and sore the next day but hiked 5 miles, then ran 4 miles the next day.