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Fromthe Editor

Dear East Coast Ultra Running Community,

Welcome to the highly anticipated third installment of East Coast Ultra Running Magazine! As we venture further into the season of endurance and adventure, we’re thrilled to share a treasure trove of inspiration, stories, and insights that celebrate the spirit of ultra running across our beautiful region everything east of the Rockies and beyond

In this issue, we shine a spotlight on many incredible races that exemplify the passion and perseverance of our trail running community: No Business 100, the Arkansas Traveler 100, Sky to Summit 50K and Rule the Roost Each event presents its own unique challenges and breathtaking scenery, showcasing the grit and determination of the runners who dare to conquer them

But more than just a showcase of races, we delve into the personal journeys of inspiring runners who have transformed emotional challenges into motivational triumphs Their stories remind us that ultra running is not just about crossing the finish line; it’s about resilience, camaraderie, and finding strength in the journey

In our ongoing commitment to your success, we’re excited to share valuable training tips to help you avoid injury, along with nutrition advice from a seasoned endurance athlete and coach These insights aim to equip both newcomers and seasoned veterans with the tools needed to thrive on the trails

A heartfelt thank you to our supporters and readers across the East Coast your enthusiasm fuels our passion for sharing this incredible sport We are beyond excited to bring you the third issue of East Coast Ultra Running Magazine, and we hope you find it as inspiring and motivating as the trails we run

Happy trails, and let's keep embracing the adventure together!

BrandleyKrisher

Editor-in-Chiefs

The Exercise Continuum

BY: COLETTE ALESI

ome back to the Exercise Continuum! In ast two articles, we discussed strength outs, performance training, and glute ations. Today, let's dive into our knees. "Don't you have bad knees from ng?" Does running hurt your knees? I'm you've been asked these questions ple times in your running life. onally, I get asked twice a day by nts if my knees hurt Well, they don't they do hurt, let's talk about how to get trail ready nderstand strong knees, we need to look e kinetic chain and understand running hanics and rotational force adaptations nning mechanics, the knee acts as a al shock absorber during initial foot act with the ground It flexes to facilitate wing and clearance, then extends to el the body forward, essentially acting as ing mechanism that helps generate r throughout the stride cycle. The c chain can be described as a series of movements that make up a larger ement. Running mainly uses sagittal ements as the arms and legs move ard However, there is also a rotational ponent, as the joints of the leg lock to ort body weight on each side, with c rotation occurring as the chest moves ard on the opposite side

TheFutureof Healthy Movement

During the stance phase, the knee undergoes specific movements to support body weight and facilitate forward propulsion As your foot lands on the ground, the knee flexes or bends to absorb impact and adapt to uneven surfaces. Flexion of the knee helps with shock absorption and energy dissipation. As you transition from mid-stance to push-off, the knee extends to provide stability and generate propulsion. Knee extension allows for the transfer of energy from the hip and ankle joints, propelling you forward In the stance phase of running, some common compensations are knee valgus In valgus, the knee collapses inward during weightbearing, putting undue stress on the knee joint and increasing the risk of injuries such as patellofemoral pain syndrome or ligament strains, as well as knee instability. Valgus is actually a byproduct of knee instability, often caused by underactive hip muscles and glute weakness.

Knee instability is also a common compensation in the running phase. Weak quadriceps and hamstrings can compromise knee stability, leading to decreased control during weight-bearing activities This instability may affect running efficiency and increase the risk of knee-related injuries

In the swing phase, the knee allows for smooth leg advancement and repeats the mechanics of the stance phase As your leg swings forward, the knee flexes to prevent the foot from dragging on the ground, allowing for fluid movement. At the end of the swing phase, the knee extends in preparation for the foot's contact with the ground in the subsequent stance phase. Knee extension helps position the leg for a stable landing and subsequent push-off

In the swing phase, a common compensation is underactive hamstrings Underactive hamstrings can lead to an overextended knee as the leg transitions from swing to initial ground contact Another compensation during contact can be underactive TFL and glute med/min, both of which may lead to tender knees after or during a run.

I personally assess the way the knee moves during examination, including the Q angle and how the knee behaves under force. Once we determine the cause, we can work on building stability and strength. Below are some of my favorite knee stability exercises Once stable, we can move on to strength-building exercises:

Knee Stability Exercises:

1. Bosu Ball Single Leg Balance

Single Leg Bridge (remember to contract the glutes first, then extend the hips to the ceiling)

2. Wall Slide (place a ball between your legs, squeeze, and slide down the wall into a squat; repeat)

3. Single Leg Touchdown (stand on a box or bench with one foot hanging off while the other foot balances on the box; come into a half squat with the knee forward; repeat)

4. Wall Squats (hold on toes) 5 Once these movements feel stable and manageable, move on to these strength-building exercises:

Strength-Building Exercises:

Step Up with Single Leg Hold 1. Step Downs 2. Bosu Ball Lunges (one foot on the ball, one foot on the ground; move up and down)

3. Staggered Stance Suitcase Squats (place one foot in front of the other; squat down as if picking up a suitcase)

4 Banded Squats (place a band around the knees; make sure to push against the band to keep knees pointing straight ahead)

5 Plank Leg Lifts 6.

Some knee pain can result from compensation due to underactive muscles like the glutes, hips, or pelvis If you're experiencing knee pain and haven't had an examination or visited a clinician, make sure you get it checked out. The information I provide here is not a substitute for examination, physical therapy, or sports performance training.

Trail forward!

Colette Alesi PT, CES, PES, CNS

BY: STACEY SHAVER-MATSON

33 YEARS IN THE MAKING

The Arkansas Traveller 100 is one of the ten oldest 100-mile races, with a rich 33-year history With only 12,000 feet of gain, the race is considered by many to be a great first attempt at the one hundred mile distance The course showcases the natural beauty of the Ouachita Trail, winding through forest service roads and deceptively challenging but runnable hills However, what our runners remember the most about our race is the way they feel when they leave to go home

From the time a runner steps out of their vehicle at the start/finish until they leave to go home they are cared for by an attentive team of volunteers Our start line crew greets them with encouragement and guidance because not everyone ’ s brains are functioning when their fear, excitement or emotions are so high Our aid station captains go above and beyond with their food offerings They take what is suggested for their stations and they elevate it, every single time The stations are thoughtfully organized, allowing runners to grab what they need quickly while still offering a place to rest if needed In hot years, many aid stations will offer a sponge bath area Regardless of weather, all stations are armed with tons and tons of ice every year The aid station crews are ready to nourish, hydrate and tend to runners' needs, no matter how big or small I have personally witnessed our volunteers giving runners the gloves off their hands or the headlamp off their own heads just to ensure that any runner in need has what it takes to succeed

Our finish line crew doesn’t stop at handing out belt buckles and marking down a finish time We have an entire crew that is hyper-alert and in tune to each runner They are there to help runners walk inside and get seated before offering to bring them food or drink Paramedics and Dr Deel with ProMed Ambulance are on site with a triage area set up and ready to tend to those runners who need an IV, preventing a costly ambulance ride Runners also receive a delicious, hot breakfast that is cooked and served by an army of men and women from the Williams Junction Volunteer Fire Department This breakfast seriously rivals any restaurant! We finish the event with a quick awards ceremony where every runner, present or not, is recognized for their achievement

From start to finish we add as many layers of safety as possible. Having HAM radio operators at every aid station, coordinated by Central Arkansas Radio Emergency Network, is one of those layers. Many of our HAM operators come from across the state year after year to help ensure runner safety. They are part of our AT 100 family, a big part of our community, and are just as passionate as I am about the race and serving the runners Our volunteers come to every event full of passion and ready to do what it takes to give every runner the best opportunity to achieve their goals We are incredibly fortunate to have a very strong community that always steps up to the plate to volunteer for this and other Arkansas Ultra Running Association events Our community is full of some of the biggest-hearted folks that you will ever meet We don’t look at hosting events as a way to make money but as a way to give back to our community We don’t look at volunteering as a job but as an opportunity to serve and support each other We have a passion to serve, a passion to help others to reach their goal and a passion to ensure runners have a good time on our trails. I think this passion comes from this race's history and its altruistic endeavors, as well as that of our sponsoring club.

As race director, I volunteer my time so more proceeds can go back into the community. All of our proceeds from this and other races go back into the communities that serve each of our events

William’s Junction Volunteer Fire Department is one such beneficiary of the Arkansas Traveller proceeds Since its inaugural race in 1991, the Arkansas Traveller 100 has become a mainstay of the Arkansas Ultra Running community Founded by Lou and Charlie Peyton, this race was designed to showcase the natural beauty of central Arkansas while providing a formidable challenge to new or seasoned runners Over the years, as a Western States Qualifier for all 33 years, having once been a fill-in race for the Grand Slam, the Traveller has grown in prestige, drawing participants from across the U.S. and beyond. They come for the stunning Ouachitas, the dedicated volunteers, and the supportive atmosphere. As 100-milers go, the Arkansas Traveller 100 is a test of true grit and embodies our motto that we leave every race saying, "Good Time Running."

Lets Continue

By Brendan Connell

The Arkansas Traveller was unfinished business for me. While I had a good race in 2023, there was a lot to improve on. I felt like I played it too safe. I was too carefree with the aid stations, losing focus as the race wore on. And I still wanted the course record. That goal alone motivated me to get out of bed all summer and endure the Arkansas heat. The 2024 Arkansas Traveller was about going back and finishing the job. My summer training was like clockwork. However, things started to unravel a bit as race day got closer. It started with a hamstring injury on Labor Day weekend. Rest days didn’t do the trick and only served to interrupt the rhythm of training. Two weeks out, I began to have a shooting pain in that same leg (and so…more rest days). One week out, a bad head cold clogged my sinuses and had me feeling hazy all the way up to packet pickup. Then, the weather report came in: highs in the upper 80s with humidity. I’ve been in a similar predicament before that feeling of bad luck and evil spirits working against you, threatening to undermine all your hard-fought gains. These are the moments that test you.

But for all the physical ailments, I still felt mentally ready for the task at hand I spent part of my summer travelling the American West and reading the Bhagavad Gita One of the many themes of that scripture is that we can never completely control outcomes, only our actions And by shifting our focus to actions, we jettison all the unwanted anxiety that comes from our fear of the future. Sitting in an Olive Garden the night before the race, I reminded myself of this principle: Forget about times and course records Just execute the game plan, be present, and you will wake up a better runner on Sunday the end result is meaningless. The game plan needed to be good though My good friend and training partner, Wilton Norris a talented runner himself was set to pace me the final 50K My dad flew down from Long Island, New York to serve as my one-man wrecking crew In the hotel room, we went over cooling strategies and nutrition The general idea was to take the extra time each crew station better to lose a minute than to save a minute without first cooling down. I also wanted to eat extra the first 50K since I knew it would only get harder to keep food down as the day heated up

LETS CONTINUE.

The first 16 miles were uneventful which is pretty ideal for a 100-miler. But as I climbed the hill out of Lake Sylvia, something didn’t feel right I felt lethargic and hot My hamstring was already achy Then, the negative thoughts began to creep in As strange as it sounds, I was certain my race was done for I didn’t want to be there anymore, and I started to question why I was even running in the first place I remember saying in my head, “Well since this is going to be a DNF, might as well go out vomiting ” So, I consciously chose to not ease off the pace I faked a smile to the volunteers at the Pumpkin Patch aid station And I muttered to myself the same mantra I proclaimed all summer: Let’s continue

To my surprise, a few miles later, I was back to my normal self. This sport makes no sense sometimes. I flew down Rocky Gap to Lake Winona. The rest of the day was a cycle of ups and downs but in truth, things never got too high or too low. The heat kept me from feeling too good about myself My intake of calories kept me from feeling too bad about myself By the time I reached Mile 50, my mind was empty It wasn’t quite the “flow state,” but I was in a trance I understood what needed to be done and I simply decided I was going to do it cold calculation

The people of the Traveller were also pulling me forward Every aid station, I felt this positive energy and love from the volunteers This is energy I consciously feed off in my races, especially during a 100-miler. On the way back from Turnaround aid station, one volunteer jokingly yelled, “Put some ice on his junk!” (I had been shoving ice down my shorts all day). I laughed and concurred with the expert opinion. I cannot say enough good things about the Arkansas trail community and feel so lucky to represent this state.

I picked up my pacer, Will, at Powerline Aid Station (Mile 68). Before leaving, I sat down in need of a reset. This was the lowest point of the race for me. It was the heat of the day, and the nausea was kicking in. At the same time, there was no panic and I knew I still had plenty left in the legs My dad persistently squeezed an ice sponge over my head for what felt like several minutes Man, that felt good The cobwebs finally started to clear and off I went It took a few miles, but Will and I eventually got back to running subcourse record splits It became normal business hours at that point. Over the summer, we did many of our long runs together on the gravel roads of Calico Rock, Arkansas in much swampier conditions so the final 50K felt like home We strung together sub-eight miles down to Lake Winona and made decent enough time up Rocky Gap As we made our way out of the woods past Crossroads with just two miles left, I knew it was going to happen My “certain” DNF had turned into a course record through fire I crossed the finish line in fifteen hours, eight minutes, and thirty-four seconds.

The job was finished I am obviously elated to have nabbed the course record. But speaking honestly, the best feeling is more rooted in the journey I took to get here. While the Traveller wasn’t the perfect race, it was a race where I was finally able to put all the pieces together nutrition, hydration, gear, strategy, training regimen, attitude, and toughness There has always been at least one of those things missing When I look back at who I was just two years ago, I feel like a completely reinvented runner It took a lot of mistakes and falls to get here, but I now realize they were all necessary to grow. That is the game we play. That is what it’s all about.

October 5 th was my day The next race might not be and that is okay I want to continue to evolve and get everything out of my body that I can Failure will be a necessary ingredient of that process The pursuit is treacherous and never-ending And so, let’s continue

BRENDAN CONNELL

BY: ROBERT STERBA

A WAY OF EATING THAT GIVES YOU ANOTHER FUEL TANK

Does the newest fad diet have you totally confused on which one to choose or how to eat? There’s keto, carnivore, paleo, primal, whole 30, vegetarian, pescatarian, vegan…the list goes on and on. Then there’s fasting, not fasting, high carb, low carbo or no carb. I’m sure I’m missing quite a few. Generally, all these diets can make a strong case with scientific evidence that this diet is the best. However, maybe there is another way of eating that optimizes your fat metabolism while keeping you metabolically flexible. A way of eating that gives you another fuel tank to pull from, aids in your recovery and increases overall longevity, without sacrificing your performance Sounds too good to be true, right? It’s less complicated than one might think It’s actually a very basic and an easy concept to understand But why listen to me? I’m just another person coming at you with another case of strong evidence. But my strong evidence comes from the depth of the athletes that I coach and their commitment to fueling their bodies this way. As a result, their quality of life and recovery has vastly improved.

Now, with all these diets listed above there is a substantial amount of crossover and common guidelines that are very important. I think we can all agree that well sourced, organic, regenerative, single ingredient foods that are non-packaged and humanly raised is the way to go Additionally, I avoid seed oils, grains, soy and processed sugars, at all costs. All these things create oxidative stress and inflammation With all this considered, some guidelines of certain diets listed above will present more or less challenges to check these boxes while maintaining that metabolic flexibility and optimizing the recovery and longevity aspects that we all really want.

So where do we start? Some of the basic macronutrient guidelines that I suggest is to start with high protein, moderate to high fat and low to moderate carbohydrates. Protein is always a constant with a typically target of 70-100% of a person’s body weight in grams of protein a day, while fats and carbs will inversely change based on the daily training load. For example, on an easy training day or rest day carbohydrates will be in the 50 gram to 75 gram range with the remainder of calories coming from healthy fats. On long run, speed and lifting days, those carbohydrates may fall within the 150g-200g range On these days the remainder of calories will still come from healthy fats but will be much lower. Additionally, the carbohydrates (especially the high glycemic carbohydrates) are timed around workouts, so the body does not have a large blood sugar spike. To achieve this, we can use many of these diets listed above as a tool. We do not need to pick any particular one.

However, some food for thought: I find these macro targets hard to hit without eating more of an animal-based diet. Without the presence of animal proteins within a diet, most people will end up going beyond carbohydrates targets in an effort to obtain protein from plants or other lab made proteins. I understand a person’s choice not to eat meat or animal products.

I know you’re thinking “but wait, I thought runner’s carb load and carbs are good”? Yes carbohydrates are good at the right time and place, but people classically eat way to much of them When we do that, our body relies on the quick energy of carbohydrates and shuts down our ability to burn on-board fat as fuel. Thus, we lose the ability to maintain metabolic flexibility. This is the ability to burn carbohydrates and fats as energy at a high rate Have you ever heard of the “marathon bonk”? That’s when the athlete has minimal ability to burn fat as fuel and cannot digest enough carbohydrates to keep up with the demand of the performance. The leanest person on the planet carries upward of 20,000 plus calories of on-board fat However, most cannot access it, and again, that is because they are eating way too many carbohydrates.

I always like to give the visual to people of having two fuel tanks. A carbohydrate tank that holds about 2000 calories when full and a fat tank that has approximately 20,000 calories at a minimum Now just to be clear carbohydrates are your top end fuel tank and your fats are your lower end fuel tank and should be utilized for lower heart rate endurance fuel. Each of these fuel tanks have a separate fuel hose. If we are force feeding ourselves carbohydrates in the form of carbohydrate loading all the time or pushing 500 calories per hour during a long run or race events, our body will never have the desire to pull from the fat tank Over time the fuel hose to the fat tank will become very restricted and we will burn minimal fat and mostly carbohydrates That becomes a big problem when the gut can no longer handle 500 calories an hour. So, by eating a lower carb diet with some strategic timing in the macronutrient ranges referenced above, we will begin to train our bodies to tap into our fat stores and keep that fat burning fuel tank hose open. As a result, when we race, go for a long run or adventure hard we need less carbohydrates to have the same energy output Instead of pushing 500 calories an hour it is now more like 100-200 calories an hour at a maximum This becomes the beauty to it all. Additionally, for the body to process carbohydrates, it will produce a ton of ATP, which in turn creates oxidative stress on the body. Oxidative stress causes inflammation. I’ll give you a guess on which athlete is going to recover faster: The lower carbohydrate, high protein one! It still just blows my mind how mobile and how little inflammation I had the morning after running both the Bighorn 100 in Wyoming and the Leadville 100 in Colorado just 9 weeks apart. Did I mention I live in Florida?

A product that I love to use to aid in fat burning ability is VESPA. I will not race without it VESPA can help open that metabolic pathway to burn on board fat as fuel, helping you avoid the “bonk” Their website also has a significant number of resources on how to fuel your body to optimize your fat metabolism. My advice to the carbohydrate loader and sugar burner would be don’t run for the donuts, beer or the cheat meal... Run for longevity. Running for longevity means fueling your body properly at the right times with the right quality ingredients to optimize your fat metabolism and maintain that sought after metabolic flexibility

ROBERT STERBA

Tennessee Trail Running Guide

The Diversity and Uniqueness of Trail Running in Tennessee

Trail running in Tennessee is more than just a physical activity; it's a vibrant blend of nature, culture, and adventure that captures the essence of this beautiful state. With its diverse landscapes, rich history, and unique ecosystems,

Breathtaking Natural Beauty

Ecological Diversity

From the majestic peaks of the Great Smoky Mountains to the rolling hills of Middle Tennessee and the serene rivers in West Tennessee, the varied topography offers stunning vistas at every turn.

Runners can experience lush forests, breathtaking waterfalls, and unique rock formations that make every run feel like a mini-adventure. The changing seasons also bring different colors and moods to the trails, ensuring that no two runs are ever the same

Rich Historical Significance

Tennessee is steeped in history, and many of its trails weave through important sites that narrate stories of the past Trails like the Shiloh National Military Park's route not only offer a physical challenge but also a chance to connect with significant historical events This fusion of fitness and education creates a unique running experience that goes beyond the physical realm

Tennessee boasts a wide variety of ecosystems, from the wetlands along the Mississippi River to the mountainous terrains rich with biodiversity This ecological diversity not only enhances the beauty of the trails but also provides runners an opportunity to encounter unique flora and fauna Runners can often spot wildlife like deer, wild turkeys, and various bird species, adding an element of excitement to their journey

Vibrant Trail Running Community

The trail running community in Tennessee is as diverse as the trails themselves. Runners come together for events, races, and group runs, fostering a sense of camaraderie and support Local running clubs are active in organizing both competitive and social runs, which highlight the inclusive nature of the sport This community spirit encourages newcomers to embrace trail running, creating lasting friendships along the way

By: David Compton

East Tennessee Trail Running: An Adventure for Everyone

Being a native of East Tennessee and an RD for ECA, I’ve had the chance to explore different trail systems around the area. They have all got something unique to offer: challenging climbs that willl test your limits (and maybe your sanity), stunning lake and river views that will almost make you forget about the burning in your legs, technical, rocky and rooty sections that ill keep you on your toes (literally), and smooth trails where you can just cruise and lose yourself in the woods The scenery will take your breath away (sometimes because of the hills, but mostly because it’s just that beautiful)

Here are a few of the trail systems in East TN that made the list but there are still more trail systems to choose from:

East Lakeshore Trail System: Where the Sun Sets the Lake on Fire

This 31-mile point to point trail system hugs the shores of Tellico Lake, offering a mix of smooth, runnable trails, breathtaking lake views, and just enough challenge to keep things interesting. With multiple trailheads to choose from, you can explore different sections and keep your runs fresh and exciting. My go-to spot is the Mizell Trailhead on the Lenoir City side From there, it’s a quick run or hike up to Mizell Bluff, where you’ll catch an amazing panorama of the lake The sunsets from this bluff are something special with the water catching the reflection of the sunset The Tellico Watershed Association does a fantastic job maintaining the trail, keeping it clear and runner-friendly. If you ae feeling adventurous and want to tackle the whole thing, check out the Firewater Ultra. This race utilizes the entire trail system and offers both 50k and 100k options in the fall If you are up for some hard hill repeats, check out the Wildcat Point Trailhead It has a large ascent and descent right at the start I enjoy running up Wildcat and then running the extension, which is an out-and-back Then, I run down the backside of Wildcat and repeat! After running at Wildcat, if you don’t mind a 15-minute drive, go check out the world-famous Legends and Lore Pizzeria. There ;s nothing else like it. If you like spicy, try the Bermuda Triangle Pizza. Where else can you sit beside Bigfoot and eat some of the best pizza around? Whether you are running the whole trail or just a section, remember to soak in the beauty around you Take a moment to appreciate the lake, the trees, and the fresh air And most importantly, enjoy the journey!

Nick Morgan Photography

The John Muir National Recreation Trail # 152: Explore the Beauty of the Cherokee National Forest

Get ready to experience the beauty of the Hiwassee River along the John Muir National Recreation Trail #152.

This trail also makes up a portion of the Benton MacKaye Trail, a long-distance hiking trail that stretches over 300 miles

You can choose to do a short out-and-back run from one of the trailheads If you’re feeling adventurous, grab a friend and do a point-topoint run on the 20 7-mile trail Just remember you’ll need to park a car at each end!

One of my favorite places to start is the Childers Creek Trailhead. It’s got easy access and a stunning view of the Hiwassee River that will take your breath away. And if you’re up for a real challenge, check out The Cherokee 70k or 130k. This event incorporates this trail system into its course, giving you the chance to test your limits while surrounded by incredible scenery

The trail is a mix of runnable sections, technical areas, and some climbing You’ll also encounter some amazing views of the Hiwassee River as you make your way along the trail No matter how you choose to experience this trail, remember to take a moment to appreciate the beauty around you.

Ijams Nature Center: Urban Wilderness South Loop

Get ready for an urban adventure like no other on the Urban Wilderness South Loop at Ijams Nature Center. This 12.5-mile loop takes you through a unique mix of natural areas, city parks, and even a quarry!

Follow the UW logo, tree blazes, and street stencils to navigate this one-of-a-kind loop. You’ll traverse The Quarries, Forks of the River Wildlife Management Area, the Helix Trails, William Hastie Natural Area, and Marie Myers Park

This trail has a little bit of everything: challenging climbs, flowing descents, technical sections, and even some smooth, runnable stretches. It’s a great way to experience the beauty of nature without leaving the city. If you’re looking to test your limits on this trail, check out the Dirty South Trail Race hosted by the Knoxville Track Clubs Treadin’ Trodden Trail Series. They offer a half marathon option that utilizes this awesome trail system And don't forget to keep an eye out for the amazing wildlife that calls Ijams home You might spot deer, birds, and even the occasional otter!

After your run, cool off with a swim in Meads Quarry, or head over to Alliance Brewing Company for a refreshing craft beer and some tasty food. It’s the perfect way to refuel and relax after a great day on the trails.

Haw

Ridge Park: Trails for Everyone

Haw Ridge Park sits on a scenic peninsula along the Clinch River and offers over 33 miles of trails for trail runners, hikers, and mountain bikers Whether you’re looking for a challenging climb or a relaxing run, you’ll find it here. The park is always hopping with outdoor activity, from spring wildflower hikes to mountain bike and trail running races. After your run, be sure to stop by Crafters Brew for a delicious meal and a cold drink. The 780-acre park is known for its excellent mountain bike trails, but there also perfect forhikers and trail runners. The trails wind through a variety of landscapes, including forests, meadows, and streams. The Clinch Valley Trail Alliance works hard to maintain the trails, ensuring that they’re safe and enjoyable for everyone. You can check out some of the trail system races by participating in the CVTAs The Hill of Truth or the Knoxville Track Clubs Treadin’ Trodden Trail Series Haw Ridge Trail Race. If you're looking for a great place to escape and enjoy the outdoors, Haw Ridge Park is the perfect destination. With its stunning scenery, challenging trails, and friendly atmosphere, it’s sure to provide you with a memorable experience.

Nick

Morgan Photography

Your Turn to Explore and Hit the Trails!

Just a few of the many awesome trail systems waiting for you in East Tennessee. Whether you’re looking for a tough workout, a scenic escape, or just a chance to clear your head and enjoy the beauty around you, you’ll find it here. Remember, the journey is just as important as the destination. Enjoy the scenery, challenge yourself, and most importantly, have fun!

David Compton

Rule the Roost 12 hour race in Chillicothe Ohio was quite the inaugural event This gem was hosted by RunFluent Events at Buzzard’s Roost in the Appalachian foothills of southern Ohio on October 19th 2024 on a perfect fall day.

Rule the Roost is a 12 hour event on a 5 mile loop course boasting roughly 650 feet of elevation gain/ loss per loop. Runners have the option of the 5 mile race, 12 hour race, or the 2 person relay.

The trails of Buzzard’s Roost are maintained in pristine condition by the Ross County Parks District and their volunteers. The course is nearly 100 percent single track/ double wide trails that wind their way through the hills featuring scenic overlooks, cliffs, a historic family cemetery, and much more. The timing of this event welcomes incredible fall foliage and colors, crisp cool morning, and perfect running weather throughout.

The Festival area created the perfect intimate setting for this limited access first time event. A large stone fire pit surrounded by team tents, aid station, family and friends exuded what one observer call a “family reunion” experience. The aid station fair is second to none, with all the traditional treats, and the addition of homemade buckeyes made by Kimberly Miller (RD Chris Stangle’s mom), cooked to order pirogies by Ivi Stangle and daughter Malia, and much much more

RUNFLUENT EVENTS

RunFluent hosts six trail races throughout the year (four in Ross County Ohio and 2 in Florida), Rule the Roost was the final chapter of the RunFluent Ohio Trail Series. Athletes have the opportunity to earn extra swag by competing in all 4 Ohio events The trial running community in Ross County is exploding! RunFluent has partnered with Ignite Running Collective (running club) to really build a core group of amazing PEOPLE whom happen to enjoy running in the trails together. Special thanks to the Ross County Parks District, as well as Ohio Department of Natural Resources, and The ODNR Division of Forestry for always being accommodating and allowing us to show the world the beauty that is Ross County and Southern Ohio All RunFluent Events are listed on UltraSignup. Be on the lookout for registration opening for Rule the Roost 2025! This event is limited to 100 participants to maintain the special environment and will sell out fast. Registration opens December 1st!

The Journey to 1000 Miles

NICK MORGAN PHOTOGRAPHY

Nora Bird

To say that I was nervous about this race is kind of an understatement It had been since May of last year since I raced last, well raced a 100 miler anyway. I did not want a repeat of that race. I felt like I had this pressure this time but not from anything externally it’s just that I had a very small window to finish this race As most of you know I’ve been chasing a Western States lottery for the past eight years and if I didn’t finish this race I wouldn’t have earned my ticket. So the pressure of finishing, which isn’t a problem for me but having it there didn’t feel great It felt like the end or maybe the beginning of something Though I had a good crew and my client/friend Jen was coming I trained harder for this one than I had in the past, still didn’t feel like it was enough but I knew that if I do get that ticket in December next year is going to be a doozy Don’t worry I’m going to get to the race recap but there’s a little bit that happens before, we all know that. The year was full of great things: training camps, traveling to crew and pace friends and clients, vacation, my daughter turning 21, and probably the biggest thing, the loss of my dog in August That continues to hit hard, and I haven’t really had time to process him being gone. I knew inside myself that this race was for him. See this is my 10th 100 miler and he crossed the finish line with me of my very first one, he wasn’t going to be here for this one

OK OK I’ll give the people what they want! Here comes the recap:

The drive is about 14ish hours with no stops from Minnesota so we decided to leave Tuesday morning with a planned stop in Louisville that evening I think we got in around 10:00pm with no dinner and crashed in a hotel We get up early Wednesday morning to run with a coworker of my partners where he gave us a little tour of downtown Louisville and got a nice fancy coffee and some breakfast before we finished the last leg of our trip However we did stop and see Abraham Lincoln’s birthplace on the way, which was a neat little side quest Once we got to town we made sure to go to the grocery store and try to get some things for the next couple days and then for the race Jamestown has a Walmart, a Save-a-lot, Walgreens, and multiple food establishments. Our Airbnb was in Alldart which was a great hub for us and less than 30 minutes from the race start. I was anxious and decided to start getting my drop bags in order just to get organized. The race allows you to have four drop bags. I knew my crew would be at every accessible aid station that you could have drop bags at plus one more place(Piney Butte) they could be at where they could have an additional bag for me And in true Chris fashion he made a spreadsheet that would be beneficial for him when they were crewing Eric and Randi show up that evening and we kind of go over a little bit of logistics but they also drove from Wisconsin so a full night of sleep was in order for us Jen arrived about 3:00 AM Fun fact at about 2:45 AM Chris woke up to find that we had no power in our house, it came back on shortly, but it does make for a good story Also if you ’ ve read previous race reports or you know me, I get anxious I like to be there ahead of time, I like to know the plan Thursday morning I wake up with no alarm knowing I want to be at the park at noon because that’s when packet pickup started I wanted to be there at noon to get my packet, do my shakeout run and then head back to the Airbnb to rest and eat. We ended up getting there about 12:30pm as they were still getting set up there were a few other runners there, I was not the first one! I dropped two of my drop bags off, I kept the ones that had lights in them to drop them race morning Packet pickup was relatively easy, very straightforward Biggest thing I noticed was the size of the bibs, so small and no folding needed! I got my bib photos taken then Jen and I just went out from the start and just did a little out and back to shake out I quickly realized that the first part of this course was going to be quick also the air was dry Noted We go back to the Airbnb make some food I watched the Facebook live video that was recorded a week before I knew that they were having a pre race meeting at 7:00 PM but it wasn’t mandatory if you watched the recorded video I wanted to be in bed by 7:00 PM so we did that instead I had reserved and planned to camp at the race start with Chris and Jen the night before the race I realized that the race started at 8:00 AM and it didn’t feel as necessary to be right at the start with that later start time. So we made the collective decision to stay at the Airbnb the night before the race. I made it into bed at 7:30pm with a wake up call at 4:45am to leave by 6am.

I woke up feeling rested and probably the least stressed I have been before a race The crew was already up making food for them for the day and loading the car. I made my pre-race oatmeal that I would take with and eat when I got there Got dressed and grabbed what I needed. It was go time. We arrive about 6:40am, plenty of time to get settled in and ready They offered a breakfast and coffee situation, that looked good but I didn’t really eat. We made conversation with a few runners around us and dropped my remaining two bags The buzz was in the air, mostly excitement. At one point while sitting and getting the rest of my stuff on I heard a song a recognized that the race was playing They were playing all Paul Cauthen, his music stayed with me all day and I would return to

While I bathroomed, got my hair braided (thanks Randi), ate, and petted dogs; the crew started their “bingo card” game that they made up They have to do something with the 20+ hours they have, right?! It’s a few minutes before 8am and we are all getting lined up, he calls anyone who wants to podium up to the front including women Myself and another woman go for it He counts us down and it is time to fly.

NICK MORGAN PHOTOGRAPHY

You leave the start and take a right down a gravel road for a few miles, the lady who lined up near me and I start chatting Her name is Amy and we spend the next 18 miles together, but I am getting ahead of myself here The first 8 5 miles is mostly downhill, they had to reroute this section due to tornado like storms back in May, so this was all new. I mean it was all new to me. I knew going in it would be faster and I should just be patient I took my phone with so I could take pictures-spoiler I didn’t Your crew is allowed here at the first aid station, we decided that I did not need them to be there and I was good on water and food, so I crossed the bridge into it, waved and cheered and went on my way.

I came in pretty close to on time and knew I was in 3 rd place. I come in Bandy Creek where I see my crew for the first time, I double over hands on knees and say “it’s so hot.” They fix me up with ice on my neck and chest, wet my hat, refill my bottles, make sure I eat I had a freeze pop, drank my Precision drink mix, and took respite in the shade for a few minutes I would see them again in about 12 miles, so I didn’t take too much time here. Little did I know that the crew thought that after seeing me here, it was going to be a long day for everyone. They thought I was in trouble and it was all downhill, I mean literally for me it was leaving this aid station But I was good, good spirits, happy Just hot

As the race director predicted, the long rocky decent to the river was brutal and slick All I could think was: I have to go back up that after the loop with wet feet Cool, cool, cool The river was awesome In the dark with a red rope to hold, the photographers lenses guiding the way. The current was strong, but the water was only about shin high Climb a little boat ramp and you are in the land of lights and commotion of Blue Heron Chris greets me and guides me to the crew spot A real chair!

The plan here is to change sports bra, shirt, and socks I needed to switch out head lamps to the bigger one and wanted to drop my waist light. The combination of a loaded vest and waist light was too much for my ribs and knowing I’d have pacers from here on out, it wasn’t necessary I spent too much time here, but I changed socks ( hindsight I didn’t need to), clothes and tried to eat some potato soup. Chewing was over for me currently. Amy from earlier in the race said hello as she came in from her loop, now close to first place. I started shaking and legs were cramping, so I decided we needed to go or I’d get stuck Randi was up in her first pacing gig for the next 6+ miles until we came back to the same spot

I prep Randi for the long steep climb up after we cross the river She was so excited to see the river and the people, it was contagious Now, the climb wasn’t nearly as bad as it was on the way down This was one of the only places where you got to see other runners on course, which is always a cool boost. Another section that blew by without much to note. The biggest thing I remember is that it took forever There were multiple water crossings, but shallow enough to cross with rocks, and those giant leaves blanketed the trail I believe it was this section where a woman passed us, I had never seen her before and either had Randi. It looked like I was now in 4 th .

Leaving the aid we had to navigate a riverbed for what seemed to be miles I was really hoping to make up some time and really run, nope So then I got pissy about the amount of time it was going to take to finish There was no way I was getting under 24 (which was my A goal time) B goal time was under 26 hours and if we couldn’t run, that was out too Also in this section as the day got lighter, we got rain Holy frick yes!!! This brought some cooler temperatures, which was amazing At one point we stood and looked out at the rock outcropping, mist in the air, wind blowing the leaves around: awe There were two aid stations in this section before the end, Great Meadow which was across a river crossing and not mandatory to cross, you just had to check in So weighing our water and food situation for the next 6+ miles and the time it would take, we opted out I don’t remember too much from here, but I know I ate and was feeling a bit better, we ran, we took some pictures, we laughed We had a climb and I think it was right before the last aid where my watch died I was pissed, I yelled a little and then got over myself Dumb, it doesn’t matter I do remember the cemetery aid station, a gravel road up a hill and on the left They had a whole situation and wanted to give us pancakes, sorry bro I don’t do gluten I did take some sweet potato soup that was to die for and a Starbucks espresso drink: Money. Refilled some water and we blasted, only 4 miles left and I was really hoping on making it under 27 hours.

Little did I know that we would be rock hoping a bit and have another river crossing with a rope to get you down the bank it was so steep and slick. I had been telling Jen that I hadn’t seen any wildlife or heard any birds the whole time. Low and behold we go to cross the last creek and there is a raccoon washing his little hands 10 ft from us Thanks for the treat little fella! Things became familiar since we retraced the last 2 miles to the end Jen is trying not to cry, I’m shoving it down The last bit of gravel seems to last forever We rounded the bend near the parking area and I see a young girl running away, I tell Jen that I think that is Caitlin, my cousins daughter Here we go, I can hear the finish, I can see my crew, the inflatable arch welcoming me Take a left underneath and across the final timing mats of the day Everything melts away and collides at once, it’s over Hugs and tears, a buckle, a eye to eye connection with Chris and a finish line kiss That’s all folks, 3 rd place woman, 23 rd overall, 1 st 40-49 woman all in 27:21:19

Nora Bird

UNFINISHED BUSINESS

After facing two disappointing DNF performances at Tahoe 100 in August and Run Rabbit Run in early September, I reflected on my preparation. Despite the challenging high-altitude conditions, I realized I could have dedicated more effort to my training With only five weeks remaining before the No Business 100, I confided in my wife, Arabelle, “I need to make some changes ” I consider myself fortunate to have her in my life, not just as my partner, but also as an exceptional ultra-running coach Together, we devised a plan to ensure I would be prepared for the demanding No Business 100 I had a solid mileage foundation, but I knew I needed to incorporate strength and core workouts into my routine So, starting around 5 a m every day leading up to the race, Arabelle guided me through intense workouts We gradually increased my weekly mileage, making running the primary focus Occasionally, I’d let work interfere with my training, but we both had to cancel our 100-mile races during Hurricane Helene. Instead, we returned to our hometown and completed 100 miles in our local park, which served as valuable preparation for the tougher races ahead As No Business approached, I managed to drop 16 pounds by intensifying my workouts, boosting my mileage, and cutting back on beer I felt revitalized and more confident heading into the race We drove to Jamestown, TN, the Thursday before the Friday morning start, checked into our hotel, and headed to packet pickup just a short distance away

The No Business event is renowned for its impressive start/finish line setup, and as I collected my race bib, the excitement in the air was palpable I caught up with several friends before returning to the hotel, where Arabelle had prepared dinner for us Past experiences of poor pre-race meals had taught me to avoid dining out before an event, so I slept well that night and felt ready as race day arrived Arriving at the start line about 20 minutes early, I was calm yet eager to compete With Arabelle’s pace chart in hand, I was focused when the race director, Bryan, signaled the start. I was conscious not to sprint out too fast, so I settled into a 12:30 pace in the first half mile, just as planned

However, shortly after, I found myself stuck in a long conga line, moving three minutes slower than my intended pace I reminded myself to stay relaxed, knowing I would have opportunities to pass soon As the miles ticked by, I remained patient, but it took nearly two hours before I could break free from the slow-moving pack. When I finally reached an aid station, I quickly took care of my needs to avoid getting caught up in the throng again With the pace improving, I focused on maintaining my rhythm and soaking in the stunning scenery However, at the second aid station, I faced another bottleneck I had to wait a few minutes to refill my water, which was unusual at this stage of the race Afterward, I continued to push forward, chatting briefly with a man from Indiana before running alone for a stretch When I approached the third aid station, I was met with a line and a concerning shortage of water It was around 2:00 p m , and the heat was intensifying I reassured myself that I would be okay as the volunteers apologized profusely I spotted a young woman hauling a wagon brimming with water jugs up the road, clearly struggling under the weight I thanked her for her tremendous effort, and she shared that she had never worked so hard for anything in her life to ensure we stayed hydrated. Once I refueled at the next aid station, where I met Arabelle, I stocked up on nutrition and fluids since it would be another 35 miles before I’d see her again With the sun setting soon, I eagerly anticipated the cooler temperatures The course was breathtaking both day and night, and I focused on making up for lost time despite the earlier delays Conversations were few and far between, but I eventually connected with another runner from Cincinnati for about 20 minutes before gaining momentum and moving ahead I had set a goal to reach mile 60 by 2 a m , but I quickly realized I would be about 50 minutes late I turned my phone off airplane mode, hoping for a signal to update Arabelle To my surprise, I had service, and I continued to push myself despite the terrain and more congestion At the next aid station, I struggled to eat solid food, relying mostly on liquid calories Arabelle joined me as my pacer for the remaining 35 miles, and I was just under an hour ahead of cutoff. Our first obstacle was a swift river crossing, and despite my concerns for Arabelle’s safety, I ended up slipping and falling face-first into the water Soaked but invigorated, we continued our journey, chatting and running hard We steadily worked through aid stations and passed numerous runners With Arabelle's support, I found myself over two hours ahead of cutoff time, which filled me with joy The weather turned cloudy, and while a light rain fell for less than an hour, it made the trail slippery, so we slowed our pace to avoid injury With only a half marathon left, I felt strong enough to keep running when the terrain permitted

We pushed toward the spectacular finish line, briefly stopping to greet friends at the last aid station. Crossing that finish line, tears filled my eyes as I celebrated completing the race. Arabelle’s pacing had been instrumental in my success, and I couldn’t have done it without her This race was a special edition for me, running in the opposite direction from my first experience. The buckle I earned for completing the double is a cherished memento. Everything from the day to the plan to my incredible partner was perfect This race is challenging, and I’m grateful that Bryan and Shelly don’t offer a third course direction, but I truly love this race.

Richard Higgins

Running through grief

Arabelle Higgins

Like many others, I found running during a stressful time in my life. I was raising 4 kids alone and struggling with the stress of a full time job and going to school full time in my 30 ’ s I quit smoking in the middle of it all and needed some other addiction to fill the empty space I ran in the dark hours of early morning and quickly became obsessed with logging more and more miles. I found trail running a couple years later and the solitude of the woods brought me a lot of peace and a place to work through my problems We all know where it goes from there a few ultras, some running tattoos, then I met a great guy at an aid station and remarried and before you know it we have matching shelves on the dining room wall for our buckle collections. A few years ago I started coaching ultrarunners full time, my husband and I travel the country for races, we lead a local running group, we sit on the same side of the dining room table at dinner to admire our buckles on the wall, and everything seemed perfect for a while Then last summer my mother and I went to France together to hike the Alsace Wine Route We’ve always enjoyed visiting wineries together on her visits to Georgia and knitting together over a glass of wine so we packed up our knitting and headed out on a bucket list adventure The hike was amazing- we laughed, we cried, we knitted, we drank wine and ate amazing food we shared so many truths and emptied our hearts to one another out on the trail. After 8 incredible days of hiking we got on a train to make the journey to Denmark with a stop for a few days along the way in Germany to visit family friends When we finally arrived in Denmark we were both ready to relax a few days with family and looking forward to meeting my grandson before heading back to the States As we left the train station my mother had a massive stroke and never regained consciousness. She died 3 days later in Denmark without having met her great grandson.

Things are a little blurry from there and yet those days seem razor sharp etched in my brain I somehow made it home to Georgia and jumped back into my life. I needed my work to help me get through the days and keep my head busy. I found myself struggling more and more with being alone I’d never really dealt with anxiety and panic attacks so I didn’t really know what was happening to me I dreaded running alone and bailed on races I had signed up for last fall- I just couldn’t bring myself to train for them I had always loved my time alone in the woods and suddenly it was a nightmare to be by myself within a couple of miles the images of my mother collapsing would play like a TikTok reel on repeat and my throat would get tight and I’d find myself gasping for air and feeling like my chest would explode I would cry the entire time I was running and question why I was even trying I reminded myself of all the things I tell my athletes when they’re down or struggling and kept telling myself that the only way to heal was to go through the pain and the fear and just keep running So I forced myself to get back into training My husband Rich and I were registered for a 200K together in January and I knew I needed to get some distance back on my legs if it was going to happen. I signed up for a 50 miler in Brooklyn in December thinking it would motivate me to get back in the saddle, but the long runs were so emotionally overwhelming that I started feeling like maybe I should give up on ultras for awhile. Then Rich, seeing my struggles and knowing that not running my race wasn’t the answer, in his matter of fact way started asking how long “ our ” runs needed to be and did every one of them with me in those 6 weeks leading up to my 50 miler. A couple of times this meant him coming home from a 100 miler on a Sunday and running back to back long runs with me the next weekend, I was aware of the effort he was making and it honestly was the only thing keeping me going I was fine if he was there- we didn’t even need to talk, I just needed to know I wasn’t alone. This became somewhat of a trend at my races- I had this Jekyll and Hyde thing going on I totally lost my mind and became a blubbering sobbing mess after a mile or two alone and then suddenly I was Miss Congeniality when another person appeared on the trail. I got through the 50 miler this way and felt ready for our 200k We didn’t make it past mile 90, but my anxiety wasn’t to fault for this one- we were just insufficiently prepared for a self supported race in the Florida swamps and it just became a big learning experience for next year.

I got brave after that and signed up for a 100 in April It turned out to be false courage as Rich was running the same race and it was a figure 8 course of 5 mile loops- I totally assumed I’d be seeing him out there and didn’t think there was a chance I’d be alone at any point on a course that tight… somehow I didn’t see him a single time until I completed mile 95. He had just finished shortly before and was waiting at the start/finish for me to come through. I ran the whole night without seeing another person on the trail I had told him beforehand that I was finishing this race no matter what- that I was making a choice to do it and quitting wasn’t an option I’m pretty sure that during the course of the night I said allowed through tears at least 100 times “ you made a choice, this is the choice you made, just keep running” there were also some “quit your f***ing crying” and “crying isn’t going to help” interspersed. As daylight broke one of my athletes who lived nearby showed up to pace me the last miles and once again, as soon as I had company I was a different person. The following month I was registered for Strolling Jim 40 miler and although Rich was running it I had become wiser and knew this didn’t mean I’d see him out there I’ve run it before and knew I’d spent a lot of time alone during that race and my head just wasn’t up to it after the night alone at Bootlegger 100 So I decided to ride with a friend up to Grayson Highlands and run the 50 miler there It’s a decent sized race, I was sure I would have people around me the whole time By mile 5 I was all alone and didn’t see another soul other than at aid stations. The panic feelings were horrible. I cried so hard at times I could barely see the trail. And then around mile 35 I passed a couple of guys coming out of an aid station. They were walking and I was running and when I came by one of them followed me He had poles and I could hear his poles when I would walk the climbs and as soon as I broke into a run I could tell he had picked them up again in one hand to run behind me He stayed behind me like this for over an hour without saying a word and just hearing him back there was all I needed At one point I didn’t hear his poles on a climb and I felt the panic coming on- I turned around to see him standing a ways back and I yelled at him to pick it up. He sort of scurried to catch up and as we approached the next aid station we finally spoke and he asked if he could stay with me, it was his first 50 miler and it seemed to him that I knew what o was doing I gratefully acknowledged that it was serving me just as much to have him with me and as we left that aid station together I told him how I’d never had issues being alone on a run and that I don’t know a lot about trauma, but I assumed my issues came from the traumatic loss of my mother We chatted a while longer and formally introduced ourselves and finally I asked “So David, what do you do?” he answered sort of quietly “I’m a therapist.” I immediately started laughing and in my head I thanked my mother…

I don’t know where I stand on afterlife stuff and spirits, but I somehow felt certain she had sent this guy to me as sort of a message that I really needed to get some professional help Rich had been my rock through all of this and without realizing it, I leaned too hard Our love has always been strong, but every human has their limits and without even realizing what my grief was doing, I was driving a wedge between us At the time I couldn’t see that it was my grief, or more specifically the behaviors being fed by grief that were stressing our marriage more and more by the day This was my wake up call and knew I needed to take some big steps to fix myself before I ruined everything around me I went on a search for a good therapist and I made the choice to quit drinking Drinking wine was just a nostalgic escape that had become a daily habit It wasn’t making me a better runner and it certainly wasn’t making me a better human The process of therapy is hard work and I didn’t want it to be wasted by continuing to drown the emotions with alcohol when I knew it was beyond time to work through them I won’t beat myself up for the mistakes I made after my mother’s death- it was all part of my experience and lessons I needed to learn, but I’m grateful that I made the choices I made to turn things around when I did. Between training better after quitting alcohol and getting my head sorted out in therapy I managed to shave a few hours off of my time at a mountain 50 miler in August and ran anxietyfree the entire race, it was a true turning point for me I was feeling stronger emotionally and I could feel myself becoming the person I really want to be. On the 1 year anniversary of my mother’s death I ran a 100 miler I had the usual 100 mile struggles, but I never considered quitting and the only crying I did was at the finish line and the tears were full of joy and gratitude for the strength my mother left me with I’ll never stop missing my mom and the grief comes in different waves now- a song, a memory, an old photo I might feel sad for a moment as I reflect, but I have a new sense of gratitude for my life and I’ve made a choice- to be present for myself, for my husband, for my children and their children, to be a better friend, a better coach, and a better human being. On the hard days I remind myself- I made a choice, this is the choice I’ve made so I’ll just keep running

Arabelle Higgins

Tales of Hurricane Helene

By: Teresa Bowser

TALES OF DESTRUCTION

As these words fall on the page it is now day 24 post Hurricane Helene History was made and is still in the making Tales of Helene will be passed down to generations, rooted deeply in the soil, the whispers of the trees, the breath of the mountains in the cold of the creek waters

Tales of Destruction

The destruction of the physical Homes, buildings, barns, vehicles, property, roads, bridges, farmland, sentimental belongings, trail systems, the list goes on Physical things you can touch & see Remnants in trees streets left in places you never would believe A fan that hangs from an upside down SUV in the middle of the road Where did it come from? Where is the home it belongs to, whose bedroom was that? Are they still alive, are they okay? Crocs in all sizes lined up on a bridge that have been found along the river bank Whose feet did they hold? Are they still missing, did they make it out in time?

The destruction of the Appalachian community's hearts The hollers down a winding road small towns that speckle the highway towns known on the map & the lesser known surrounding neighborhoods Our collective hearts are broken Our souls and bodies are tired, our minds can't rest A destruction less tangible but written in the faces, the eyes, the footsteps of each of us Everyone knows someone who lost their home Who lost a life a pet, a vehicle, their livelihood, art, everything The loss is everywhere A heartbreak you can't escape The air is thick with sorrow

TALES OF THE APPALACHIAN SPIRIT

The adrenaline runs so strong, processing it all seems impossible. Are we even capable of processing what has been witnessed? Are our hearts made for this? Tragic events are shown to us through the media often Tragedy we feel as best we can, to sympathize with only through our past experiences. To BE the tragedy is another level of grief. While this question lingers over us, the reality sets in. We have to be capable because today we are breathing it.

The pain is so real it is in your bones. Each morning as we rise it is the first feeling felt & is the last to wash over as we shut our eyes to sleep What you see in the media is real but it is only a fraction of what these Appalachian mountains face. Each day it seems that we hear of another friend who lost their belongings, their home or their business and the surface has only been scratched. How can the waters take so much? Our souls are buckling like the uprooted trees. Life either swept away or a life a heroic save.

The people of Appalachia know what it is like for hardship and beauty to co-exist. We are no strangers to hardship. It has formed us into who we are today To live in the beauty of these mountains stitches together a unique spirit within us. A spirit that is deeply rooted to the kinship, community and connection to the mountain itself. The very mountain that turned everything upside down is now shining light on the beauty of its people.The aftermath of Helene is the embodiment of this very coexistence. Hardship. Beauty A spirit held in these mountains that we knew we had individually but together has become stronger than we ever knew possible

TALESOFHOPEAND STRENGTH

In the days after Helene with roads cut off, no power, water or cell service it was the direct community that came together. Operation find the missing, rescue those still trapped It was a sprint

Every ounce of energy that we had quickly turned to what may I have left to save my neighbor, what energy is left in my body to keep going to save another? Risking oneself over and over because that was the only waydon't stop The events yet to be fully known to the outside world, the community came together Survival mode A bond over resilience, grief and shock was formed The unimaginable had happened.

The media began sharing the extent of the destruction and need. The main roads were slowly opening

Have you ever been scared and someone reached over to you to hold your hand? What you are facing, what is scaring you, doesn't go away, though a sense of strength rushes through you. Hope, courage, a bravery you didn't know existed fills you Moving from an unnamed loss into fierce deep grief, a hand reached out and touched every one of us. Help started to arrive

Convoys of pickup trucks, trailers of supplies, ATVs, donations, heavy equipment, utility companies coming as far away as Canada arrived Linemen & first responders sacrificing their time and lives. Volunteers ready to step in wherever was needed

Our tight knit community grew. Support came in all shapes and sizes The need was vast and every crack was a mission to be filled. Organizations large and small established themselves in the following weeks Volunteers gave the very breath we needed to keep going. Non-potable water showed up to flush toilets and wash dishes, charging stations, star links providing Wi-Fi bubbles, free hot meals, cases of drinking water, food, clothes, heaters, tents, the list doesn’t end. The sprint- now a marathon

The song of chainsaws & helicopters fill the air morning to dusk Helicopters flying supplies in and rescuing people off mountain sides, providing critical aid to those in desperate need. Heavy machinery in the creek beds, the sound of skid steers grappling piles of broken homes to be carried away are all too familiar. Mounds of debris are the new road side flowers Cars on the road, dented and scratched.

Donation hubs, a new word in our vocabulary, became a gathering place to come together and share in the moment Hugging the person beside you that just a second before was a stranger. Listening to their story- everyone has one and no two are the same These hubs became a way of learning what others needed.

Our resilience over time makes it hard for us to receive Only because our neighbors have it worse than us so they deserve more- even though our very own needs may be grand. It is a way for casual conversation to begin and for others to learn where to give. “A tree is on my neighbor's house, my mom's driveway washed away, my best friend's sister lost her entire house and needs a place to rest her head tonight. I lost everything.” These little glimpses gave the community a place to start.

The spirit of Appalachia overflowing in every parking lot, on every crumbled road, in every neighborhood. Everyone is brutally broken down but still fixing, everyone is engulfed in guesswork but reassuring others, everyone is hurt but helping, everyone is waking up to clear the road for love and relief. The outpour of love that has been experienced here is indescribable. Volunteers with skills, labor, materials and willingness are still arriving daily to save Appalachia one project at a time. The collective heartbreak is slowly being touched. This love is sustaining us. The love we have for our mountains is unwavering. The love for our people is greater.

Tales of an Ultra

No longer a sprint or a marathon- it has turned into a 500 mile ultra that starts over again once your watch shows mile 5-0-0. A Loop course with no time attached or finish line. We are in a time warp. Hour by hour. Connecting the dots needed. The future gives only tomorrow and where can we lend our tired bodies next On repeat We can’t stop

Boots on the ground. Getting dirty, immersing yourself into the collective need. Sap, dust, cuts and bruises from the day’s work, baby wipe showers. Laying your head down each night so mentally and physically exhausted, your mind racing with survivor's guilt. A dear friend reminded me on a trail run that if we all had experienced a devastating complete loss who would be left to help each other? That hit home

Tears, gratitude, compassion, a smile, more tears. It is an ultra, pace yourself so you can keep on.. what does that even look like? We search for a glimmer of joy to keep going.

Like coming to an aid station deep in one of the deepest pain caves you have ever experienced. Desperately hoping to find what you are in dire need of to reach the next aid. But it is different The joy we're all searching for has a veil of guilt How can we find joy in such times when people are still missing, buried under feet of mud When people are living in homes with tarps and no power? Whose loved one no longer sits at the dinner table.

We won’t stop. We will continue this loop race for years to come. Perseverance and grit is in our blood I have met those who have lost absolutely everything and while there is sorrow in their eyes, a glimmer of life still left in their souls shines through I believe this is the joy that we hope for. Beauty and hardship.

These Appalachian mountains are now in the transformation stage Transformation is hard, ugly, long and is a rollercoaster We were torn down, we will not be the same but we will rise Our rivers and creeks will no longer flow the same path, our forest will give us new views with each tree that lays on the ground in somber Our beloved trails that detour around landslides that resemble tears, as the mountains, too, are weeping

Transforming, building each other back up, allowing each other to be weak when needed so that we can forge on. Lyrics sung by Brent Cobb stay with me, “It is hard to tell when you are in it, sometimes the moments are too profound.”

We will be navigating this new life for years to come. The Blue Ridge Mountains are the 9th oldest in the world, the French Broad river the 3rd oldest in the world. Transforming through millions of years, our transformation is a blink in time in comparison but forever in our lifetime. Our lives slowly will be bonded again with our home But right now we are still afraid of the wind that rustles through the trees, the rain that brings cold and the creeks that once brought peace with their gentleness, knowing what they can become has a weight we all carry

One thing we all have learned is that life is a precious daily gift Reuniting with old friends, the family member you haven't spoken to in years, checking in on our neighbors daily Life forever changed We are digging out Sometimes we may slide back down a little but we will keep digging and eventually make it to the top. We are transforming. Slower to speak, slower to argue. Love deeper. Work harder. Lives transformed so that we can transform the physical. Build the infrastructure to keep the spirit alive for generations to come. Rebuilding the porches to hold rocking chairs again so these tales of Helene can be told.

Tales of an ultra. The hardest ultra we have ever endured. We will stand strong. We will continue to transform the very place we are the most connected to, whatever that takes, however long it may take.

This is just one story, one perspective of Helene’s impact fitting into a single article To truly give it justice, to truly honor the horrors, the heroes, the bravery, the courage, the volunteer work happening, the lives lost, writings from every person who has been touched is needed Ballads of this time will echo for a lifetime

“I had the fire in the strength of the mountains in my bones” -Cassie Chambers

If you want to support the Helene relief the following organizations have been boots on the ground since day one and are making waves throughout our towns. Leaving no rock unturned. Literally.

- Aerial Recovery Group

- Savage Freedom Relief Operations

- Beloved Asheville

- Cajun Navy

- Samaritan's purse

If you know someone directly impacted, consider donating directly to support their direct needs

Teresa Bowser

Rosie Nanette Gagnon

ROSIE GAGNON’S INSPIRING QUEST FOR SUICIDE PREVENTION

My name is Rosie Gagnon, and I have been an ultrarunner since 2017. I started running long distances in 2017 to emotionally deal with the stress of a sick child, as my oldest son, US Marine Corps veteran James Dexter Morris, was going through a mental health crisis, including bipolar and schizoaffective disorders that progressively got worse. When he was in the hospital for suicide ideation in 2017, he encouraged me: Mom, you run so much, you should run a marathon. I actually ended up running my first ultramarathon instead, a 50k at the Trapp Family Lodge in Stowe, Vermont. It was there I fell in love with pushing myself to my limits on a trail. After hearing about a completely crazy idea of running 100 miles all at once at my local MMT 100, my son challenged me to go for it

“You could do that you already run so much!” I was training for my first 100-mile race, C&O Canal 100, when Dexter died by suicide Feb 25, 2018, at the age of 23.

It was so catastrophic. There are no words to describe the pain of losing your child in such a terrible way, and so shocking, for a young man strong enough to become a United States Marine

I believe running literally saved my life during the devastating weeks and months that followed February 25 When I went to bed, I hoped I wouldn't wake up in the morning It was too painful to face the reality every day that my son was dead The deeply ingrained habit of lacing up my shoes every morning was the only thing strong enough to get me to move, and in the movement, I found healing. Now, I'm creeping near my goal of running 100 100-mile runs to raise awareness for military and veteran suicide prevention, and to provide hope for families living with losses like mine.

Dexter loved shooting, tussling and playing board games with his seven siblings, and he read voraciously about military history. As an overweight 15-year-old, he decided he wanted to become a Marine, and surprised me by getting into shape through mixed-martial arts classes and ultimately enlisted in the Marine Corps. That was what he wanted, to serve. He was a tough, independent person, but he was a mama’s boy at heart, with my same warped, sarcastic sense of humor

While training in the Marine Corps to become an infantryman, Dexter Morris tore his ACL, and received opioids to treat the pain, and my family believes the opioids may have helped trigger the onset of his mental illnesses 2016, the private first class was medically separated from the Marine Corps, a difficult event for a young man who loved to serve. .All he ever wanted to do was be a Marine. From his perspective, his life was just over. The first attempt of a 100-mile race C&O Canal in April 2018, two months after Dexters death, I had to drop out around 60 miles with severe dehydration and diarrhea. She just couldn’t run any further. That DNF actually was very healing because I reached a point where I couldn't convince my brain that I could keep moving forward, and I think that's a little of what Dexter may have gone through. I was determined to finish the 100-mile distance so I jumped right back into the game at the Lighthouse 100 in Traverse, Michigan.

In that June race, I felt Dexters presence cheering me on and helping me across the miles. As I crossed the finish line, I felt something unexpected: joy. For a while, I didn’t think I could ever feel any kind of happiness again. It took a long time before that was a regular thing, but I always found it at the finish line of a 100miler.

At a race on a hilly trail in Ohio in fall 2019, Tuscazoar 100, that I was running in Dexters memory, I squeaked across the finish line five minutes below the 32-hour cutoff, with pacing help from the race director and volunteers. Afterward I had a feeling Dexter was telling me, “ You’ve run enough for me, Mom; let’s see if we can help someone else.”

It was then that I became committed to running 100 100-mile runs to raise awareness about suicide among service members and veterans. I since learned that there’s an official club of those who have completed 100 100-mile races specifically. I’ve added a secondary goal for 100 100 official races, but those early runs were an integral part of my survivor story and learning to move forward with Dexter in spirit, so I am counting self supported races in my goal of 100 100s, which I expect to wrap up near the end of 2025. After that, Ill continue until I get Dexter and the other Marines I run for into the 'books'

Approximately 20 veterans and service members die by suicide each day, according to Veterans Affairs. Officials from America’s Warrior in 2022 say stats are significantly higher with drug overdoses factored in.

My 80th 100 mile was going to be run at the Run Bum Virginia Trail Festival, but the race dissapointedly was cancelled due to the catastrophic nature of Hurricane Helen, which devestated parts of the New River Trail near my home in Galax Virginia. Instead, I decided to run my 80th 100 miler as a fundraiser to be donated to local victims, in downtown Galax. I havent decided on a name for this 100 miler which will consist of approx 200 laps around our .5 mile track in town, but Ill be on the hunt for a buckle for myself with a tornado, as part of our race course for Froggy Mountain 100 was destroyed by a tornado that ripped through our forest.

One of my primary goals of running these races is simply to support other families and suicide survivors like myself. Once you've lost someone who who served to suicide, you just don’t quite fit in with anyone anymore. It’s a unique, painful and lonely kind of grief that’s very difficult and very stigmatized. I want those families to know that their loved ones were heroes, because they chose to serve. I wants them to know that it’s possible to survive losing a loved one to suicide. That it’s possible to honor that loved one’s life despite the stigmatized loss, and that it’s possible to feel joy again.

Rosie Nanette Gagnon

SKY TO SUMMIT 50K

A RUN BUM RACE

What motivated you to create the Sky to Summit course?

As a child, I spent my summers in Rabun County at camp, where I fell in love with the mountains and lakes. As an adult, my passion for Rabun was reignited for two key reasons: 1. There are countless miles of trails and dirt roads to explore. 2. Two-thirds of the land is public, meaning it remains protected from overdevelopment. While scouting steep trails to prepare for a race in the Alps, someone mentioned Rabun Bald to me, a place I had never heard of before. Intrigued, I set out to tackle an 11-mile trail. On my drive there, I rounded a bend and spotted a man in overalls, riding in a horse-drawn buggy without a shirt. I thought to myself, “Am I still in Georgia?” Once I arrived at the Bartram Trail, which I had never set foot on, I was immediately enchanted Just a quarter mile in, I encountered small waterfalls near a footbridge and almost stepped on a turtle I was captivated After a challenging ascent, I reached Rabun Bald and its famous fire tower Climbing to the top, I was greeted with breathtaking views on a clear day, above a sea of low-lying clouds It felt like I was floating in the sky To top it off, I had the trail all to myself It became clear to me that this beautiful area deserved its own race So, I began making the drive from Atlanta twice a week to explore more trails and dirt roads until I designed a route Over the years, I have refined this route to enhance the experience

How have you witnessed the growth of s2s over the past 12 years?

In the beginning, we had around 120 participants. Now, we typically attract around 250. What started as a local event, primarily drawing attendees from Atlanta, has evolved into a race that welcomes participants from across the nation. This year, seven participants completed their fifth Sky to Summit 50k and earned themselves an embroidered jacket In those early days, we cleared trails using hand saws and loppers; now we employ chainsaws, collaborate with the Blue Ridge Bartram Trail Conservancy, and contribute financially to their efforts This was the first 50k I ever directed, and it holds a special place in my heart.

Sean “Run Bum” Blanton

By: Joe Kindt

In 2010, a friend persuaded me to tackle a marathon for the sake of checking it off my bucket list. Just to clarify, it was a traditional road race. I stumbled through 26.2 miles across four Disney World parks, clad in cotton socks and my trusty black New Balance 680s, all while trying to avoid chafing against my tighty whities. While crossing the finish line felt like an achievement, the road marathon experience didn’t bring the joy it promised (let’s be honest it was pretty rough) Fortunately, another friend encouraged me to swap my 680s for a pair of Lone Peak 1 5s after that asphalt disappointment I ditched the obsession with tracking my splits and began to appreciate elevation gains over longer stretches, though I still harbored some fear of tackling longer distances When my friend invited me to support him during a 50-mile race, I thought it sounded exciting As I waited for him at the aid station, I noticed a different breed of runners compared to the sleek road marathoners from the previous year. These were rugged trail runners, showing unyielding determination like beavers gnawing at a massive tree. I felt a surge of enthusiasm. These runners resembled me. I abandoned my crew duties, decided to pace him for the final 17 miles, and upon returning home, I signed up for my first 50k. Why share this backstory? Because trail running transformed my perception of running into something genuinely enjoyable It’s helped keep my dad bod in check, supported my mental well-being, and posed challenges both mentally and physically plus, it even added some spice to my love life

In 2013, I entered my first Sky to Summit race, completely unaware of what to expect It was my third 50k, having already completed Duncan Ridge (thanks to John Kramer for directing that one), so I thought it couldn’t possibly be tougher than the Dragon’s Spine Upon arriving at that abandoned ski town the night before the race, I found myself without cell service I set up camp in my 2009 Honda Pilot, curling under a heap of blankets in a parking lot that had since become a croquet lawn The sensation of applying cold body glide on a November morning is a joy that few can truly appreciate That’s the essence of Sky to Summit, and that’s what trail running should embody Back then, check-in and the race start happened at a picnic table under a pavilion, with a couple of cardboard boxes overflowing with who-knows-what and a pile of bibs and safety pins Sean eventually kicked off the pre-race briefing, discussing a course I was entirely unfamiliar with, as he referenced landmarks that might as well have been made up “You’ll ascend Beedledooper Ridge, then take a left on Doggleberrybutt Trail Your first aid station is at Heckyball Gap ” I tuned out, realizing I wouldn’t be leading the pack, and his course preview was irrelevant With a naive sense of adventure, I dashed into the unknown, feeling elated every time I spotted a pink ribbon That’s how Sky to Summit was, and that’s how trail running should be Before I continue, I should mention that I often roll my eyes when race reviews get bogged down in tedious descriptions of every segment and personal feelings about each one So, let me condense it to two unforgettable highlights that make this race the most picturesque event I’ve ever participated in Georgia The view from the tower atop Rabun Bald is simply breathtaking, offering a muchneeded break from a lengthy climb The most extraordinary part of the race is a golden-hued grove I ran through on a gentle downhill slope at dawn As someone who is colorblind but can see yellow vividly, that section holds a special significance for me That’s how Sky to Summit was, and that’s how trail running should be As I crossed the finish line, I was handed a finisher’s medal

In truth, it was a 5”x7” piece of 1/8” plywood adorned with a 4 ”x6” photo of the Rabun Bald view, simply attached with a piece of twine threaded through an uneven hole A volunteer scribbled my race time on the back with a black Sharpie. It wasn’t the shiny, Mickey Mouse-shaped medal I earned just a year prior, but I cherished it nonetheless. That’s how Sky to Summit was, and that’s how trail running should be. I returned to Sky to Summit the following year but had to DNF halfway through due to two sprained ankles, and my only complaint about Run Bum aid stations remains the utter lack of medicinal pain relief In the years that followed, I embarked on a spree of other Run Bum races and explored new autumn races across the Southeast Stage races quickly became my favorite; running on consecutive days is a significant challenge, and seeing the same runners over two or three days fosters lasting connections So when Sean announced a 25k on Sunday to accompany the Saturday 50k in 2017, I jumped at the opportunity to return to Sky to Summit for both events The prospect of running the most scenic race in Georgia combined with a quasistage race was irresistible I relished the feeling of pushing through soreness the next day, limping up the hills, and reconnecting with friends I’d met the day before That’s how Sky to Summit was, and that’s how trail running should be In 2021, I came back to run both days with a group of friends and fellow Atlanta runners who supported me during a challenging period of my life

Though a mid-race injury forced me to drop from the Sunday 25k, the camaraderie I experienced with those I had met through trail running and the Run Bum team made it all worthwhile. That’s how Sky to Summit was, and that’s how trail running should be In 2023, I returned to run both days alongside my partner and a friend attempting his first ultramarathon We trained together and completed the entire 50k side by side, finishing just one second apart I find more joy in running alongside others than competing solo However, my partner, a much more skilled ultrarunner, zoomed past us on Saturday and me on Sunday For every five John Binghams, there’s a Camille Herron blazing through the course That’s how Sky to Summit was, and that’s how trail running should be A few months before the 2024 race, I joined a group training run on a section of the Sky to Summit course After more than a decade since my first Sky to Summit experience, I finally knew the course and the names of the places Sean mentions during pre-race briefings Without the aid of pink ribbons, I led new friends along the trail who were about to embark on their first Sky to Summit adventure, and for some, their first ultramarathon. That’s how Sky to Summit was, and that’s how trail running should be. In the weeks leading up to the race, I was struck by a car. I wouldn’t recommend using a Toyota Sienna as part of a training plan. After a month off from running, I felt woefully out of shape and still recovering from injuries, yet I was determined to compete over both days Saturday was tough, requiring a brief break as I climbed out of Holcomb Falls valley Compared to the 50k, the 25k felt like a casual jog The best moments were the love, stories, and encouragement exchanged under the finish pavilion The race has moved its start and finish points several times throughout Sky Valley I’ve had my share of DNFs and plenty of finishes That’s how Sky to Summit is, and that’s how trail running should be

Joe Kindt

The

East Coasts Most Scenic Trail Races

November Issue ECURM

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