10 Things you need to know about trail running

As you talk to runners you will find many different types. Two of them are called Trail Runners or Road Runners. Occasionally, the Road Runner decides that they want to give trail running a try.

And why not, where else can you be right with nature. Enjoy new sights, peaceful surroundings, the chance to see wildlife and most importantly the lack of people and city sounds!

So today, for those who may want to take up trail running, I give you 10 things to know about trail running.

RELAX & DON'T GET LOST

Trail running is a lot of fun, even if it is much harder physically than street running. No matter the distance you pick, you should relax and enjoy it. Take time to look around the area, see the beauty and peacefulness of the surroundings your in.
Motivate yourself by the fact that you are running with nature, and there is new beauty with every turn.
However, with that said, be careful not to get lost. Don't get so distracted that you veer off onto the less beaten path. Or if they instructed you to take the next fork in the path to the left, don't take the right because you are not paying attention.

IGNORE SETTING A SPECIFIC PACE

Generally if you're a street runner, you may concentrate on pace, and keep track of how fast you are going, check your tracker often. Well with trail running, you need to chuck those ideas out, and don't worry about pace at all. Trail running has rough surfaces that you have to move around obstacle like. Sometimes you may even have to slow to a walk to get past a few. If you worry about pace, you could distract yourself too much, or worse ruin the best part of trail running, which is enjoying the run and being with nature.

Can you get faster? Of course, the more you train trail running the faster you will be able to get. Your body will strengthen to be able to take all the impact and twists and pounding without injury.

PREPAREDNESS

Depending on the race, you should prepare in advance. If you are not sure what, usually the race website will tell you, or you can ask others who have run it in the past what they would recommend.

Don't sign up for a marathon or Ultra trail run and think that only one pair of shoes is all you will need, don't dismiss if they tell you to plan on having your own race support for fuel and water.

You're also running where the wild things are:) So make sure you show respect, if you are in bear country, yes wear that annoying bell while you run (you'll forget about it eventually.) If you aren't used to wild life, learn in advance what you may or may run into, and what you need to if you do have a run in with one.

Click to Tweet and Share a Little Twitter Love

10 Things YOU need to know about Trail Running http://goo.gl/6t8uZc @runwybridlplanr #trailrunning #runchat

SOLO RUNNING

While I don't recommend trail running alone. Possibly you are on a trail that is frequented by runners in the mornings and you feel safe running alone. Regardless of how safe you feel, make sure you are aware of your surroundings. If something doesn't feel right, listen to the inner prompting and turn around.

TIP: Many runners can be found carrying a gun on them in the back country trails. However I STRONGLY urge you if you are going to do this, not only to get a concealed weapons permit or the permitting your state allows. But learn how to use it, take it out to a rage every few weeks and get comfortable with it, so you can be safe. Take a gun class and learn how to take it apart and put it back together again, learn safety tips and tricks from experts so in the rare instance you ever have to use it, you know what to do.
If you're not comfortable with a gun, remember there is always Mace/Pepper Spray and Combo's of them!

RACES

Trail run races, are not always exact. If you freak out about having to add a few extra miles to your run, especially in a longer distance race, you may hate trail running.

Of course race directors try to do their best, but newer trail races you can plan on adding more. But if you trained well for the race, this shouldn't matter to you, it should excite you! Oh, and when you are finished don't go around complaining that your GPS shows you ran 29 miles instead of 26.2. Very few will care, and they'll just be thinking you need to toughen up! They also may roll their eyes if you tell them you feel deserving of an Ultra finisher medal instead of the marathon medal.

TRAIN

Trail running uses different muscles than street running. It also requires building up strength in your ankles, hips and quads from the impact of the terrain and the shifting your body does as you approach obstacles. You'll be far better equip if you enter a race, not to mention reduce the risk of injury significantly, if you train on trails first. They don't have to be the ones you are running, because all trails can teach the body and train it better in different ways and help you out!

BUY TRAIL SHOES

They don't just make them different for the heck of it. Trail shoes will handle the terrain and last much longer than street running shoes. Can you wear street shoes trail running? Sure, but if it's something you are training for or planning to do more of you should definitely look into getting a good trail running shoe and leave the other pair for the streets.

ACCESSORIES

Yup, trail running you get to bring accessories. Bug repellent, hat, sunglasses (not just for the sun, but to protect your eyes if branches flip on your face.) Fluids, you're not going to want to drink from the creek. Trail running and trail races opposed to street races, are the one time where it isn't a bad idea to bring your own fluids or snacks.

ITS OKAY TO USE YOUR ARMS

You may hit a steep hill, and you'll need those arms to help pull you up. Or maybe you'll need them to pull yourself up an embankment.
You'll also use them to help swing your body around as you clear tree's or rocks. So ya, use those arms, and don't feel that because your running you can't use your arms to help you out when needed.

KNOW THE RULES ON THE TRAIL

If you enjoy bringing man's best friend with you on your runs, check ahead of time to make sure they are pet friendly traile. Not all trails are, and you can get fined heavily if you are caught bringing a dog on a trail where they are banned.

Additionally, not all trails welcome runners. Ya, I am not even kidding on this. Due to the fact that some runners are rude and leave their garbage and don't show respect. So double check that runners are allowed, and most importantly make sure you stay on the trail and don't cross into private property (even if a bathroom break is needed.)

Trail running can be a lot of fun. I've done several trail marathons and trail runs in my life and they are an entirely different experience than a trail race.

I won't go to say one is better than the other, both street running and trail running have their pro's and con's. But if you are looking for a new adventure, a better way to build your strength and become a stronger runner. Not to mention, a way to enjoy a run in beautiful peaceful nature surroundings, then maybe trail running is something you'd like to try one day.


Are you a trail runner? What other things would you add to the list?
Or is trail running on your bucket list to try eventually?

Camping, Trail Running and Independence Day Weekend

CAMPING

This past week I had to go MIA in the online and blogging world.  I mentioned a few months back, I started working with the youth in my community.  Well this past week was their Young Women girls camp, (girls ages 12-18 can attend) and I went up with them.

If I am going to be totally honest, I wasn't exactly looking forward to it.  But I committed to going, so I felt I should follow through.  I tried to go with a good attitude and just go with the flow.  I did however, when I told them I would attend, I let them know I needed my mornings off.
I wanted to get out and get my morning run in, and I am going to be honest that hour to hour and a half that I had to myself each morning was probably my lifesaver that helped me get through the rest of each very tiring and active day!

Their were 9 girls in the group I was a leader in.  Truthfully, they were great girls and I actually really ended up enjoying getting to know them better.
There were about 150ish girls up there all together, and after witnessing some of the girls in the other groups, I have to say I think the group I was with were the best, very little drama, and great attitudes!

The unfortunate thing was the high temperatures.  We were up in the mountains, but not very high in elevation, only about 5,600 feet.  Which meant, HOT.  It was over 100 degree's each day, but one. The heat doesn't bother me, but the girls who aren't very outdoorsy, had a much harder time with it.
But since I got up at 6am to run, I fortunately got to wake up to temps in the cooler 70's:)

THE BEST PART

However, the best part of the entire week, was the fact that all the girls at camp guessed my age to be 12-15 years younger than I really am.  Ya, they definitely won points for that:)  When I told them my real age, they didn't believe me.  Nothing makes your day/week/month better than when TEENAGERS (of all people) tell you that you look 15 years younger than you do.  Not only that, but the age they guessed was so much closer to their own:) than my own LOL.  Yup, that was a confidence booster for sure!!!

Not to go into much detail, I will share with you some of the weeks highlights.  (NOTE: I am not sharing any pictures of the girls or their camping experience, because they are under 18 and I did not think it would be appropriate.)

TRAIL RUNNING

I mentioned I went running each morning.  Being my first time up in this area, I spent a little time running through the farm towns.  Which was fun to watch the baby deer chasing each other in the farmers fields.  I actually haven't been up in this area before, so it was fun to explore new places on my own.

I discovered as I ran up the road, that it eventually ended and turning into an ATV trail. I was the only one out on the trail most mornings.  Although, one day I did see one of the male

leaders out on his mountain bike on the trail.
I haven't done real trail running like this in years, I wasn't sure how my tendon would handle it.  But I think all the hiking I have been doing has really done some good.  I noticed my tendon didn't bother me a bit, and when I made the return trip back down the trail each day, down hill I really opened it up and had some fun criss crossing and leaping over the rocks and dips in the trail.
Truthfully, I had a hard time ending it and going back to camp I was having so much fun!

DAY AT THE LAKE

We spent a little time taking our group of girls down to one of the local lakes in the area.  We didn't have water craft.  But escaping the hot temps, and jumping in the water was fabulous!  I thought the lake water would have been colder, but it felt great!  We just floated around on noodles and inner tubes, chatting and having fun!

ADVENTURE

Okay, so I did one thing this week that I had a lot of fun with.  Two parts of it, were definitely a first for me.  I won't tell you too much about it right now, because I am going to throw it up on the blog tomorrow for Travel Tuesday.  But it has a lot to do with a few things you can see in this picture below, if you look close enough:)

INDEPENDENCE DAY

Eventually I did make it back from the camping trip on Friday, and I was exhausted.  I pretty much slept the rest of the day away.
However, I did wake up and managed to take enough caffeine and went out to see a movie, Jurassic World, I really enjoyed it!
Saturday, I spent mostly sleeping if I am going to be honest.  But that evening, my family and I got together for Red, White & Blue snacks, driveway campfires and of course fireworks.

I rarely or don't discuss religious or political topics on my blog, not because I am not into those things.  I very much am, but rather than offend or bring up topics that could turn into a debate and loose the positivity I like to promote.  I do my best not to bring them up for debate on this blog.

However, I do want it said; I am a VERY Patriotic individual!  With so many recent things going on in our country, that really make me sad and disturbed about the way people take our American history, flag and our country and our amazing historical past for granted.  Because they themselves don't understand it or never took the care to learn about it to develop a sense of pride in patriotism.

I myself will take this Independence Weekend to not shy away from saying, I love this country!  I love the American Flag and what it stands for.  I love what our founding fathers created for us, and I love the men and women both past and current who have sacrificed their time and their lives to help fight for and build this great nation.  No matter what changes come about in our society and what things organizations are able to do away with or change.  I will always and forever be proud to be an American and I will never change my thoughts on "In God We and One Nation Under God!"  I will also always wave the American flag proudly, and always put my hand to my heart when it is time to sing the national anthem, because I have a deep belief in its meaning and values!  I will also always firmly stand against anyone who tries to take away those freedom's from me!

_______________________________________

So tell me, have you ever served time to help the youth in your communities before?  Do you find giving your time, is a rewarding experience?

If you're American, how did your Independence Day celebrations go?  Did you take a minute away from the parties and fireworks of the day to reflect on what happened in 1776 when we established our independence and all the things that have happened in the past to form this great Nation?

Runners Spotlight - Let me Introduce Gene

Every runner has a great story, that pushes them and drives them to do what they do.  I find it fascinating to learn about others, and in return it also inspires and motivates.  I know I am not the only one who feels this way.  So Runners Spotlights are now a weekly series I do every Thursday.

This week I'd like to introduce Gene.

I asked Gene several questions, to help tell part of his story and introduce you all to him. 

Gene Blogs at Run for It!!

First I just have to ask, on your blog you have a beautiful picture of a forest trail run.  Will you share with us where this trail is at? 

This is at Falls Lake in Raleigh, NC It is part of the Mountains to Sea trail. 

I see you run everything from 5k to Ultra’s.  Do you have a favorite race distance? 

50K 

What is the furthest distance you have ever run at once? 

100 miles at the Umstead 100 Mile Endurance Run. Finished in 26 hours 55 minutes 


Like myself a lot of us marathoner’s have toyed with the idea of going Ultra.  For let’s say those who’d like to eventually make the jump to a 50 miler, what is the best training tip you can give us? 

Build slowly. Focus on becoming strong mentally as well as physically. One of my favorite quotes comes from Lao Tzu: “Anticipate the difficult by managing the easy.” 

Trails, roads, hills… You do a bit of everything, what type of road is your favorite running surface?

Single track trail is my favorite! 

Do you have a favorite race you have done?  Why is it your favorite? 

The Hinson Lake 24 hour run is my favorite! Just a great atmosphere with great people running and volunteering. 

What states have you run races in?

I have run in NC, Virginia and W. Virginia  

If you could run any race in the entire world, which one would you pick and why? 

I would like to run the Lost Worlds race in Europe, which is a trail race series. I would love to run trails across Europe! 

Do you hope to be a lifelong runner?  

Yes! 

What inspires you or motivates you? 

Reading or hearing about other people racing or training hard! 

I noticed you are a Vegan.  I know it can be hard for a runner to make the switch to vegetarian, let alone vegan.  But I know lots of runners wonder about trying it.  Any tips to share?  

Being a Vegan, can you share with us what is the best way to get your protein in? 

The biggest thing I hear from people trying to go from vegetarian to vegan is giving up cheese. You have to be willing to sacrifice, but I find the results are worth it. My recovery times are very quick now. I eat a lot of tofu and beans and also supplement with a hemp protein shake every day.  

Do you have any other hobbies you’d like to share? 

I like to read and to cook, especially since eating out can be tricky! 

I noticed you teach a spin class.  Can you tell us how cross training with spinning can help us become better runners, or just better athletes overall?  

With spinning or cycling you are getting a great cardio workout in without the impact on the legs. You are also using different leg muscles as well, so you will have a more balanced leg and avoid injury. 

You’re a fitness instructor, what is the most rewarding part of your job? 

Having people come up to me after class and thank me for kicking their ass! 

Not only are you a fitness instructor, ultra runner, but you are also a father.  How do you fit it all in, how do you manage your passion of running/fitness with the rest of your life? 

I have to remind myself often that it is about balance. It is a full life, but I would not want it any other way. I have also been blessed with the ability to function on about 4-6 hours of sleep a night! 

Tell us, when you go “new” blog searching.  What types of things grab your interest, what types of blogs do you love to follow? 

I like to find blogs that are out of the mainstream. Quirky blogs about ultra running, vegans  and humorous people intrigue me! 

Tell us about your blog, what do you blog about?  What can readers expect if they follow your blog?

I generally blog about my experiences running and training for ultras, being outdoors and products that I really like and use every day. I try not to take myself too seriously and inject humor into my writing whenever possible. 

You can find Gene's Blog HERE

FOLLOW GENE TODAY

I enjoyed doing this spotlight!  I haven't spoken to a lot of Ultra Marathon Runners who have done the 50 and 100 mile races.  (I have hopes to work into it one day:).  I enjoyed learning about Gene and why he runs.  Look forward to following him in his future running endeavors:)

Reebok Spartan Race GIVEAWAY & Race DISCOUNT

I want to tell you about an amazing obstacle race series that you should definitely be a part of.  Reebok Spartan Races, these races give you an opportunity to step away from normal and into an entirely new world of adventure racing.  Its a chance to experience something new, incredible, challenging and an experience like no other!

No matter if you are a solo competitor or prefer team competition events.  Reebok Spartan Races have events for several different fitness levels.   Bring your family, friends, race buddies or set up a team of co-workers  and challenge them all to see who is the best.  Let the course, obstacles and elements prove YOU are the toughest!
"Spartan Races will test your Strength, Stamina & Sense of Humor."

What types of obstacles can you expect?    Each race is unique and all of the details are not shared, you just get to be surprised while on the course. (Because of course, that is half the fun!)  But they do have a few things you can expect.  "FIRE, MUD, WATER, BARBED WIRE and occasionally HELL ON EARTH."

Click HERE to generate a code will give you an AWESOME 

15% OFF ANY SPARTAN RACE.

Why should you run a spartan race?  Besides the Why Not...

Serious Bragging Rights

It could be the Best Time of Your Life

Super Sweet Finishers Medal

Awesome Post Race Party

Try something new and anything but boring

Obstacle racing at its toughest

Race in Fire and Mud... Awesome!

Just to name a few:)

There are spartan races all over the world.  With different difficulty levels to suit anyone who is ready to get up and get out doing something amazing!  Many races are in the US.  

Would you like to win a FREE entry to ANY Spartan Race of your choice within the Continental United States?  Reebok Spartan has given me a FREE entry to give 1 of my lucky blog readers.  Just enter in the Rafflecopter form below to enter.

Running Through History, My West Virginia Marathon



Antietam Battlefield

I picked the Freedom Run in West Virginia because of the great opportunity to run through 4 National Parks and experience a bit of American History that I haven't seen before.  This Marathon didn't let me down, not a bit. 
     I decided to walk to the start, so I had about a 1 mile warm up walk in the dark, through what I was told was a forest haunted by civil war ghosts, it was dark and I was alone walking through it, but no ghosts, maybe it was the light rain falling that was keeping them away:)

C&O Canal Way

The race started at the Harpers Ferry National Park Visitor Center.  A few rolling hills in the first few miles, the opportunity to run through Murphy's Farm, and then about a mile down a steep paved incline which was lined by a beautiful green lush forest and the Shenandoah River.
The incline was steep, I was glad it was early on because a hill like that at the end, my legs would be like rubber.  However, little did I know what was coming...

Historic Harpers Ferry

The race then ran through part of the old reconstructed town of Harpers Ferry.  (The National Park Service, had the buildings & shops restored so you can have an idea of what it was like both pre and post civil war.  The original buildings were mostly all burned down or destroyed during the war.
The town is also famous for it's haunted hotel's and ghosts that walk the streets in the night.)  I was bummed I didn't see them on my trip!
After the town, we headed up a bridge walkway.  The walkway is famous for a couple of things.  Once upon it you ran side by side with the famous tracks of the B&O Railroad.  (I was just thinking about the Monopoly game though as I ran over it.)

Merge of Potomac & Shenandoah

It's also where the large Shenandoah & Potomac Rivers merge together.  It's a beautiful canyon merge, rock wall mountains with lots and lots of tree's and foliage.  That is not all, it's also part of the famous Appalachian Trail and the beginning of the Potomac Heritage Trail which is also a National Park.
The rain had semi stopped until this point but when I got to the end of the bridge the rain started up again, and I got a running first.  We had to run down steep spiral metal staircase and of course the rain decided to start back up and make things a little more slippery.
From this point on, it rained steadily.  Not a heavy downpour, but just a medium steady rain throughout the entire rest of my race.

Historic Trail

Things leveled off from miles 6-13, just gentle rolling slopes but fairly flat.  We ran right next to the Potomac River, for this stretch of the trail.  Lot's of beautiful tree's mostly green, with the beginnings of fall in them.  The trail was packed dirt.  But with the rain and all the runners, it made a few spots a little bit muddy slippery.  There were also some sharp rocks poking out of the trail, probably made worse from the rain.  Covered in fall leaves, it really was beautiful, the perfect running  temperature, the tree's keeping the rain falling on me to a minimum.  I really enjoyed this stretch!  The only problem was because the colored fall leaves on the path blocked my view of the surprise rocks and holes.  I took a little too much caution and slowed my pace much more than I should have to avoid hurting my injured ankle or foot more than they already were.  That is the only thing I would change I wish I hadn't of slowed so much.

     Miles 14-18 things started to get pretty interesting!
If you don't already know, I DON'T like to view the courses beforehand too much, and I like to be surprised instead of knowing exactly what lay ahead.
HILLS, HILLS, and more HILLS.   We are not talking small 7-8% grade hills either.  Possibly it was because my hip was killing me and wanting to give out on me because of how I had ran to protect my foot from further injury.  Or maybe it was because it was the miles of the second half of the race.  But some of those hills I remember seeing them ahead and when I got to them looking up, and wondering how on earth I was going to get up these long walls!

Lower Bridge (Burnside Bridge)

A few in particular were just insane! (But fun too!)
However, after a little struggles around mile 15 something happened and I got what I call a 2nd wind.  (Might have had something to do with the Tylenol I took at mile 14 to help with my hip pain.  That and the hip pain was working it's way out or numb, sometimes you can't tell the difference:)
Plus, there was this really annoying guy who was giving step by step instructions on how to run to his friend (who was actually doing better than him.)  It was beyond annoying, and I needed to get away from it.  It gave me the energy to charge up the next few hills, although I swear his voice carried forever...  Finally the voice disappeared and I got a few more bursts of energy.

Now the 1/2 marathon merged with the full near this area, I only past a few of the 1/2 runners they were mostly off the course by this point.  The marathon had an extra out and back up to the bridge (pictured above).  I remember when I saw the HUGE hill that I was instructed to pass and go down the road I was slightly glad I wasn't having to go up it, it looked like a monster.
However, the out and back had several of it's own monsters.  Gave me an opportunity to see how far I had sped up and past the (annoying man) which I was almost a mile ahead of him at this point now.
Of course when I finished the out and back I then had to go up the massive hill I had previously thought I was going to get to avoid:)

Now this will sound gross, but I am running through Antietam Battlefield area now (The single most worst day in battle in American history.  Over 23,000 were killed on Sept. 17th 1862.)
My mind likes to run wild with imagination, and I saw what was likely the bloody remains of someone who had hit a deer on the road.  This made my imagination go and as I was approaching what is called "Bloody Lane" I thought that back on that bloody day in history the brownish/red stain on the ground was likely what covered this land, not to mention all the dead soldiers.

Sherrick Farmhouse - Civil War Ruins

While my imagination was running, I heard a single rifle shot.  I seriously thought I was losing my mind, or that I was beginning delirium...  But just as I was trying to decide if I had just imagined it.  I heard a few more shots.  Then a bunch of pistol shots, and a few miss-fires.  As I climbed to the top of the next hill, I looked to my left and there was a bunch of Civil War dressed soldiers out marching on the field, firing shots.  They were doing a reenactment for the visitors center up at the top of the hill.  This was seriously cool to hear while running through the battlefield.  Of course my imagination was really going now.  I figured what I was hearing timesd by thousands and that was likely what was going on that day back in history.

     One of the last what I called Monster Hills, there was a sign that said "Smile there is a photographer at the top".  So for the last 50 feet of the hill, I put a smile on my face and pretended to run pain free so that in case that was the picture I decided to order for this race it would be a good one. :)

Antietam Battlefield

Antietam Civil War Marker

Once up on top of the battlefield, near the cornfields of where the battles of Antietam began early one morning long ago.  The rain was still coming, and the wind kicked it up a notch, probably from lack of tree's or hills to block it.  I was really starting to get cold.  But with less than 6 miles to go, there wasn't much I could do about it.  So I ran on. 

There were still hills, but they were just large to moderate, nothing like before.  Which was good because I was really starting to get tired and my legs were just burning in pain from all the climbing.  I forgot to mention that all those crazy hills, also came a lot of steep crazy downhill.  I have strong legs because of all the running I do, but even my legs were getting tired and it was becoming harder and harder to keep them strong.

Potomac River newr Shepherdstown

We came out of the park and into Sharpsburg, and then past more parts of C&O National Parks.  Then finally the bridge to cross back over the Potomac came, and finally I was on the homestretch.  I could almost see Shepards University in the distance.
Finally the last .2 of the race came, and the stadium was within reach.  One last steep downhill and then a sharp left and down the football field to finish on the 50 yard line.
GREAT RACE!!!  The course was just beautiful and I loved it, the volunteers and race organizers were great!

A bus ride back to an area near the start and then I was told if I walked up a steep hill (wall) I would reach my hotel about a mile up.  I seriously cringed as I looked up, my legs were exhausted, I was freezing and shivering now.
So when a nice guy from North Carolina offered me a ride to the hotel, I looked up at the hill and said yes.  Now I am not one who normally gets into a car with a man I don't know.  But he was walking worse than I was, and I didn't want to freeze my tush off more with a tiring uphill walk.  So I decided to take my chances and accepted the ride. 

The race was great!  I spent 5 vacation days touring the area and visiting all the National Parks on foot.
The day after the race I drove up to Gettysburg, Pennsylvania.  I was very sore from the previous days ordeal, but in case I never make it to this part of the country again I just had to visit Gettysburg!!!
I took the 24 mile Auto tour, got out and stretched my sore legs at a few stops and walked the visitor trails.  Climbed the castle looking overlook tower, just about killing myself coming back down the stone spiral

steps.  Decided to climb one more overlook 98 stairs up, and 98 back down (Ouchy on my sore legs).  But if you are going to see history, you can't let some sore legs hold you back from seeing it all:)
I stood where Lincoln, gave the famous Gettysburg Address in what is now the Soldiers National Cemetery and viewed all the different battlefield areas and the really cool monuments they have constructed around the area.

On Right: Place where Lincoln gave Gettysburg address
On Left: Little Round Top Overlook Marker
Center: Lincoln Monument

        
I could write ton's more because it was a great Marathon trip, but I think you get the just of it.
If you love to run and like history, try the Freedom Run Marathon.  However, if you just like history you should try to take a trip to this part of the country.  West Virginia, Maryland and Pennsylvania are all completely beautiful states full of lot's of places to see and learn more about Americans past.

Warfield Ridge

Now, the big questions.  How long is it going to take me to recover from all the muscle tears and soreness of this race?  Will I be okay if I run another one in a few days?  Time will tell....  Or a few days will tell :)