In three short days, the Rock & Snow Bridge 2 Bridge 5 Miler put on by the Shawangunk Runners to benefit the Mohonk Preserve will kick off the 2015 racing season in the 'Gunks. This is the same race for those that have run it in August in the recent past. So far the forecast is looking about as good as possible for a Saturday morning in April: partly cloudy skies with temps in the high 40's/low 50's by race time most likely. Compared to August, racers will get to enjoy the early signs of spring along the trails and a couple of rushing streams (bridges provided) from this winter's snowmelt instead of the mountain in full bloom.
For those unfamiliar with the course, it is a pretty simple course. (Disclaimer: I do not run with a GPS so nothing will be exact but you can expect my estimations to be pretty close.) It is an out and back with a short loop just about halfway through. The first 2-2.25 miles are relatively flat with changes in elevation in the 1-3% range on carriage roads traversing the two bridges that give the race its name. You'll hit the first bridge just over 1 mile in and the second bridge is close to the 2 mile mark. Other than some leaves and small branches, conditions are very good. There was a little bit of ice leading up to the first bridge on the way out but this will probably be gone by race day. When you get to the loop section, there is a sharp left turn that begins a short hill (less than a quarter of a mile) on a less traveled trail. About halfway up, there was another small patch of ice but chances are good that this will be gone over the next few days too. After the short hill, it'll flatten out before making another left turn to make your way downhill back to the original carriage road. The loop is close to half a mile and conditions are a little mushy in parts, especially on the downhill section so you'll want to be aware of your footing. There were also more tree branches down and one tree to climb over so be prepared for that as well in case it is not removed before the race. After the loop, you'll make a right turn onto the carriage road again and you'll have a little over 2 miles back over the bridges and to the finish line which is a short extension beyond the starting line. When you pass the starting line, it is a little less than half a mile downhill to the finish...a good place to catch up to anyone in front of you!
Overall the conditions will be pretty good for the course and there is definitely no need for any special footwear. It should be a fun, flat and fast course and is perfect for all skill levels!
For more information, you can head over to the event page and if there are still spots available, you can register as well! I'll see you out on the course!
Knowledge = Power; Share The Power:
Five days from now on November 9th at 11am, the gun will go off in the Shawangunk Mountains to start one of the most picturesque races you can find in the Mid Hudson Valley: the After The Leaves Have Fallen Josh Feldt Memorial Half Marathon (formerly 20k) organized by the Shawangunk Runners. The competitors will traverse many of the spectacular carriage trails throughout Minnewaska State Park with highlights including Lake Minnewaska, Lake Awosting and Castle Point which offers incredible views of the Hudson Valley. It is easily one of my favorite races to compete in and a great challenge to complete before winter gets under way.
As of now, the forecast is calling for chilly temps in the high 40s to low 50s most likely with some clouds since there is a chance of showers later in the day. Having spent so much time at Minnewaska one piece of advice I can offer is that there is definitely a microclimate up in the mountains so do not be surprised if that forecast changes a bit once you get up there. You may want to have a couple of wardrobe options depending on what the weather turns out to be at 11am. At least it does not look like we will get the wintry mix that we experienced last year.
And now for the course preview. Take note that the course has changed, mainly at the beginning and end, compared to the 20k course. Disclaimer: I do not have a GPS watch so the mile estimates are close but not exact. Here is a link to a map of the park to follow along.
This year the race will start near the upper parking lot at Lake Minnewaska as usual and will head out clockwise around the lake to the large picnic area, roughly half a mile before looping back past the starting area. This first mile will have a relatively short hill up toward the picnic area and then it will obviously be down back to the starting area. From there you will go downhill and make a right onto the Upper Awosting Trail (green blaze). This will take you about 3 miles to Lake Awosting on a gradual but steady incline with a handful of flatter and downhill sections to catch your breath. When you reach Lake Awosting, you will turn right to circumnavigate the lake counterclockwise (black blaze) which is another 3 miles. There are a couple of rollers around the lake but this is a good place to cruise saving some energy for Castle Point. You will also want to pay attention to your footing as this will be the most technical part of the course since it is a less traveled trail compared to the others and has a fair amount of leaves and pine needles. Right now there are only a couple of wet/muddy spots mostly after you get around the lake near the "beach" area. This could change with some rain expected to come later this week. Leaving the lake, you'll be begin a gradual ascent to the Castle Point trail (blue blaze). It will be a right turn when you reach the Castle Point trail and this will be the hardest section of the course. From here it is about 1.25 to 1.5 miles uphill to Castle Point with the latter half being more steep than the initial climb. Enjoy the views, grab some water and then reward yourself with about 3 miles of downhill running with a few speed bumps mixed in. It is a gentle downhill most of the time so you can really take advantage of this and make up some ground without worrying about taking a pounding. This will connect you back to the Lake Minnewaska trail (red blaze) which you will make a right to go around the lake counterclockwise for the last 1.5 miles to the finish. After the right turn and a short incline, you'll head downhill to the end of the lake opposite the start and finish area. From here you will have to conquer one more decent hill up to the picnic area from the beginning of the race and then it is downhill again for that final half mile.
It is a fantastic and challenging course for all skill levels on some of the best trails in the area so throw on your racing shoes and I'll see you there!
For more information, you can head over to the Shawangunk Runners website. There may even be some spots left so register now before you miss out!
Knowledge = Power; Share The Power:
In five days, the gun will go off for a truly spectacular race in the Shawangunk Mountains. The Josh Feldt/After the Leaves Have Fallen 20k race is set on the beautiful carriage trails of Minnewaska State Park and takes its competitors around two serene glacial lakes and up to Castle Point which has some of the best views in the park. Even though it has a later start time of 11am, it might still be on the chilly side with temps in the high 40s and current forecasts suggesting clouds and a slight chance of showers. But don't let that deter you from participating in a great race put on by the Shawangunk Runners especially if you're looking for one more serious challenge for your racing season before winter comes.
Here is a brief preview of the course:
The first 2 miles offer modest ascents/descents as you run clockwise around Lake Minnewaska. The next 3 miles mainly alternates between flat and gradual but steady climbs up to Lake Awosting. After that you'll hang a right to circumnavigate Lake Awosting counterclockwise for about 3 miles. The loop around the lake is mostly flat with a few rollers mixed in but the footing here is a little more challenging than the rest of the course since it is certainly a trail less traveled in the park. Leaving the lake you begin your ascent to Castle Point which has some steeper sections. After reaching Castle Point and taking in the views the rest of the course (roughly 3 miles) is almost all downhill. There are a few rollers but you can make up some time here after all of the climbing done in the first 9 miles of the course. The last hill is right before the finish line as you make your way back around Lake Minnewaska. Overall a fairly challenging course but one of the most beautiful trail races in the area.
As you can probably gather, I will be there racing but I will also be setting up before the race to offer free knowledge, information and advice as well as fielding any questions you may have for me or about Momentum Physical Therapy of New Paltz. Take advantage of this opportunity while you can!
For any last minute runners, there is still time to register online by going to the Shawangunk Runners website or by clicking this link to take you directly to the registration page. By the way, this race is a bargain at only $15 so hurry up and join all the other runners for a great event this weekend.
Hope to see you there!
Dr. Greg Cecere
Your personal physical therapist, movement educator and knowledge dispenser.
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The contents of this blog is meant for educational purposes only. Momentum Physical Therapy of New Paltz and Dr. Greg Cecere are not responsible for any harm or injury that may occur due to any information on this blog as it is by no means a substitute for a thorough evaluation by a medical professional.