The Grand Canyon: Running Rim-to-Rim-to-Rim

I'm not sure when I first learned about rim-to-rim-to-rim (R2R2R), but as soon as I did, I knew that it was something I had to do. Why? Two reasons. One, it sounded like one hell of a challenge/adventure (45+ miles and 11,000 feet of vertical gain) and two, I had never been to the Grand Canyon. So...yea, what better way to see the canyon then to run through it, twice. For this epic journey, I teamed up with my badass running friends, Caitlin and Rachel, as well as Rachel's friends, Scott and Jill, that were our support crew/Grand Canyon experts. Their knowledge of the canyon was a massive asset and I can't thank them enough for all they did for us.

Rim-to-Rim profile

Trail Map

South Kaibab Trailhead

Caitlin,  Rachael and I started our R2R2R trek on the south rim of the canyon under darkness at 3am. We elected to go down South Kaibab as oppose to Bright Angel because it is a shorter, albeit steeper descent, to the Colorado River at the base of the canyon (7 miles vs 9.5 miles). The temperature was somewhere in the 30s when we began, but I was pretty comfortable. Even though our headlamps illuminated the trail well, we took our time making our way down the steep switchbacks. Having never been to the Grand Canyon, I could only imagine what the scenery must have looked like around us. I was excited to be finally running in the Grand Canyon, but the feeling was a bit subdued since the night still blanketed this massive place.

The canyon slowing coming to life. Our first crossing of the Colorado River.

By the time we crossed the Colorado River, the faintest colors of dawn appeared and the silhouettes of the canyon walls slowly emerge. Shortly after crossing the Colorado River we arrived at our first big checkpoint, Phantom Ranch. Phantom Ranch is the only place along the R2R2R route where you can purchase food/limited supplies should you need anything else in addition to what you packed with you. We came prepared with plenty of food in our packs (PB&Js, Gu, gummy bears, M&Ms, etc), but we took this opportunity to refill our packs at the water spigot. Throughout the trail there are many water spigots that you pass and we began to treat these spigots as our aid stations. Without these spigots, it would make running R2R2R unsupported damn near impossible.

Phantom Ranch

Departing Phantom Ranch, we were now on the North Kaibab trail and all that stood between us and the north rim was 14 miles and 5,750 feet of vertical climbing. Piece of cake, haha. The first few miles on North Kaibab took us through beautiful Bright Angel Canyon. As we pressed on the canyon eventually widened until we were left running through a huge valley full of desert brush. Ahead of us was the north rim, but the top was obscured by a thick layer of clouds. The weather forecast called for rain at some point and as much as we all didn't want to believe that it was going to rain, it was obvious that we were headed right for it.

Bright Angel Canyon 

Low hanging clouds cover the tops of the canyon 

Looking back at the south rim far off in the distance 

As we neared the north rim we heard from others on the trail that it was snowing on the north rim. Ummm, what? Still being thousands of feet below the north rim in fairly mild weather, it was hard for me to believe that we would encounter snow. The climb up the north rim was pretty gradual at first, but once we got past Roaring Springs, things got pretty steep. About 4 miles from the top, it began to rain. The dry trail below our feet slowly became a pretty muddy one. The temperature had started to drop quickly and I noticed that anytime I took a break, I would get very chilled.

Starting our climb up the north rim. Rain just starting.

Bridge crossing near Supai Tunnel

1 mile from the top of the north rim I started to see patches of snow. Soon, the rain switched over to snow. The desert scrubs at the base of canyon were long gone and beautifully replaced by snow covered pines.

Winter wonderland of the north rim

Finally, we reach the top of the north rim, but there wasn't much time to celebrate as we were all freezing cold. My fingers were so numb it was hard to open my baggie of gummy bears to grab a handful.

Pretending not to be cold on the north rim. Halfway home!

Frozen to the core, I was anxious to get down the north rim quickly to the warmer temps at the base of the canyon. After a muddy, quad banging 5 mile 3,600 foot descent, we were back in the sunshine and peeling off our layers. I had never experienced such radical climate changes. An hour earlier I was freezing my ass off in the snow and now I was sitting in the shade eating my PB&J to keep cool.

Descending the north rim. So much green!

And back into the sunshine

Looking down Bright Angel Canyon. South rim way in the distance.

The return trip to Phantom Ranch was quick, as the trail was always trending downwards and with the exception of couple quick climbs, it was mostly flat. We made it back to Phantom Ranch a little before 4pm, which was our goal since the general store closed at 4. I purchased a cup of the famous Phantom Ranch lemonade I had heard so much about (all it was was Minute Maid out of a machine). Regardless, it was pretty damn tasty.

Second crossing of the Colorado River after Phantom Ranch

As we left Phantom Ranch, it was 9.5 miles and 4,400 feet of vert to the south rim. We knew we had about 4 hours of daylight left and we all had made it a goal to try and finish before nightfall. On tired legs, it was going to be a tall order to hike out of the canyon in that amount of time, but we were determined.

The switchbacks of the Bright Angel trail snaking up the canyon

This just made us laugh

After a quick break at the Indian Garden campground, we began the hardest part of the Bright Angel trail. We had 5 miles and about 3,000 feet of climbing to go. The towering south rim loomed in front of us, teasing us with views of the top.

Slowly making our way up the south rim

Surprisingly, I found my legs had a lot of life left in them and I was able to hike up the rim pretty well, all things considered. Every now and again it would rain on us, but nothing hard. Daylight was fading quickly as we reached the 1.5 Mile Resthouse. We popped on our headlamps for the final push and our goal. A little before 8pm we reached the trailhead of Bright Angel at the top of the South Rim. Job done! The three of us embraced in a group hug, shocked with what we had just accomplished.

Group photo at the finish

I could not have picked a better group to run through the Grand Canyon with. The three of us compliment each other so well. We were all so focused on completing this journey together. Our morale throughout the day never faltered and we reminded positive through the hard patches.

The following morning we returned to the south rim to gazed at this amazing place. For me, it was the first time I saw the Grand Canyon from this perspective. This place is massive and utterly gorgeous. Had I seen this view of the canyon before I decided to run R2R2R, I would have been way more scared. Ignorance is definitely bliss.

So glad I saw this view after the run

I can't wait to return to the Grand Canyon. This place is absolute magic. I definitely would love to run through the canyon again, but perhaps just one crossing next time...

Spring is here!

You know what...trail running is a lot easier than road running. A few weeks ago I ran a road 50K and it sucked. Pavement is boring and way more taxing on the body than dirt. What was I thinking when I signed up for that race? I'm an idiot.

Ok, I should back up a little bit. Yes, I still think I'm an idiot, but Cowtown (the 50K I mentioned above) wasn't all bad. The course was pretty and I got to explore some cool parts of Fort Worth I hadn't seen. Even though I crashed and burned pretty hard at the end, I was happy to sneak in just under 5 hours, which is nothing to pout about. But damn, pounding the pavement for 31 miles is just brutal. I love running ultras, but I think from now on I'll stick to the more forgiving trails if I want to go beyond the marathon. 

This feeling was further solidified when I ran my first 50 miler in about two years over the weekend. It was the absolute perfect race to get my endurance feet wet again. The trails were not technical and the course was super flat. (Thanks North Texas!) Fitness wise, I felt great during the first half of the race. The last 20 miles were a bit trying for me, but these things aren't suppose to be easy. I was able to snatch up a monster PR (9:11:51) which gave me a big confidence boost as I press on into the heart of my spring season.

Following Easter, I've got lots of running/traveling to do and I'm so stoked! I'm heading to DC the first weekend of April to run what has become a bit of a spring tradition for my friends and I, the Cherry Blossom 10 Mile. I can't wait to get out there and see all my friends! Gonna be a good time. The weekend after Cherry Blossom I'm off to Oregon to run the Peterson Ridge Rumble 40 Mile that a buddy of mine is the race director for. I've been wanting to run his race for awhile and I'm so excited to get the chance to run it this year. Then, the following weekend I'm running the Leona Divide 50K in California. While visiting some of my friends in Arizona back in February, they told me about this race (they are running the 50 miler) and I couldn't pass on the opportunity to hang with them again and run on some left coast trails. I heard part of the course is on the Pacific Crest Trail, which is a trail I've always wanted to check out. It's like the Appalachian Trail of the west. 

Damn, I miss the AT.

Don't Settle

There is a horse sculpture that I go by on many of my runs. At first, this sculpture didn't mean much to me other than a pretty centerpiece in my town. However, the more I run by it, the more it inspires me. To me, a horse represents endurance, something which is an integral part of running. Running past these horses reminds me not to settle. It reminds me to keep pushing, to keep enduring...not just with running, but with all aspects of my life.

The minute we settle, we stop living. I know, I've done it before. At first, it's easy. You make all kinds of excuses as to why you can't achieve what you set out to do. But, as time passes, the comfort you took from those excuses begins to eat at you. You start to identify less with the person you have become.

Thankfully, you can change it. Accept the challenge. Fight for what you are passionate about. It won't be easy, but keep enduring. Don't settle. Soon you will achieve what you were certain was impossible. And that is the best feeling of all.

The past few months

Hello? Can anyone hear me? Does this thing still work? It's been awhile since I've done a blog post. A lot has happened over the past few months and I will try my best to cover it all (mostly with pictures.) The biggest change was my move from Washington to Dallas. I took a new job with Southwest Airlines and have loved every minute of it since I've started. It's an awesome company to be a part of and I work with some really great people. Of course, I miss DC, but I've already been able to get out there a few times to visit. In fact, the last time I was there I was able to sneak in a quick run with friends.

After I moved to Texas and before I started my job, I went on a week long runcation in early September with my friend Cathy. We both signed up for the The Rut 50K, a stupid crazy mountain race in Big Sky, Montana with over 10,000 feet of vert (more on that later.) But, before we headed to Big Sky we spent 4 days camping, trail running, and sightseeing in Grand Teton and Yellowstone. If you have not been to either of these parks, I highly recommend you check them out. The scenery is unreal and the trails are epic!

Running on the Cascasde Canyon Trail in Grand Teton 

Camp in Grand Teton

Grand Teton Range

The Grand Canyon of Yellowstone

After Grand Teton and Yellowstone, we headed to Big Sky for The Rut 50K. The Rut is like no other race I've ever experienced. From the start at the Big Sky ski resort, the course has over 10,000 feet vertical gain with the highlight of summiting Lone Peak, which is over 11,000 feet up! 

Big Sky with Lone Peak lurking in the background

This was my first mountain race and to give myself a better idea of what I was getting into, I also signed up for the Vertical Kilometer (VK) which was two days before the 50K. The VK was a 3 mile "run" that started at the base of Big Sky and went straight to the top of Lone Peak, a total of 3,600 feet of vert. It was brutally awesome. The views once you got above the tree line were incredible.

Hiking up the spine of Lone Peak

At the summit!

After the VK, I had a lot more confidence going into the 50K, but that isn't to say the race was easy. I just wanted to enjoy a beautiful day in the mountains. It was cold at the start (30s) and didn't warm up too much during the day. But, we had blue skies and views that couldn't be beat. I spent 10 painfully long hours on the course, but I couldn't care less about the time. My only goal was to finish.

About two weeks after The Rut,  I ran in my first race in the Dallas area, the Tour des Fleurs 20K. The course started/finished at the Dallas Arboretum and did a loop around White Rock Lake. It was an overcast and humid day, but I ended up having a better run than I expected. 

In October I ran one of my favorite races for the 4th time, the Chicago Marathon. I ran for the Alzheimer's Association in honor of my grandmother, who recently passed from this very sad disease. My sincerest thanks to all that donated. It was a beautiful day for the marathon, but unfortunately I was undertrained for this race and suffered a bit in the second half. Nonetheless, I was so happy to get another Chicago Marathon finish. If you have never run this race, add it to your list.

A sweet sign my sister-in-law and niece made for me

A couple weeks before Thanksgiving I ran in my first trail race in Texas, the Rockledge Rumble 50K. Much like Chicago, I was very undertrained and had no business running it. However, I was signed up for it so I had to go out there and at least give it my best effort. The course was on some pretty sweet mountain bike trails along Grapevine Lake and I enjoyed them for the first 20 miles until I hit a wall. The last 10 miles or so sucked and I was happy to collect my finisher's medal and then drowned myself in pity beer.

Rockledge was the wake up call I needed to get my ass in gear. I was signed up for the Dallas Marathon about month later and I wanted to have a stronger race. So, in the weeks leading up to the marathon, I upped my training and snuck in a little speedwork. On race day I was still unsure where my fitness was so I went out at a pretty conservative pace, about 9 min/mile or so. I maintained that through the halfway point and still felt I had plenty in the tank, so I let it rip. By the end of the race I was running about 8 minute miles. I finished in around 3:48, much faster than I expected. It was a nice surprise and a great confidence boost to take into the new year.

Dallas bling

So, that's what I've been up to for the last few months. I'm definitely looking forward to 2016 and I've already signed up for a few races in the spring that should be a lot of fun. 2015 had its ups and downs, but I learned many valuable lessons that I can hopefully apply to my training in the future. I hope you all had a strong 2015 and I wish you happy runnings in 2016!

Cheers!

Thank you, DC

I went for a run this morning expecting it to feel different. It was one of my last runs in DC before I move to Dallas. Oddly, but also reassuringly, this run felt just like every other run I’d been on through this incredible city.

I’ve been trying to find the words to express how I feel about moving away from Washington. I’m not surprised that going for a run was all it took to make some sense of it. While I won’t be living here anymore, I’ll be carrying a large part of this city with me in Texas. That chunk of DC I'm taking with me will make me feel like I'm still a part of it.

It’s a special feeling when you get to call your nation’s capital home. When I think about my time here, I feel so lucky. Living in DC has changed me in many ways, all for the better. I’ve made so many lasting memories and friendships. I’ve learned valuable lessons that I will be able to use for the rest of my life. I will miss DC, but have endless gratitude for all it has given me.

As I set off for the next chapter of my life, I will never forget the one I just finished writing.

A (brief) message to those running Western States

“Life had been reduced from a highly complex existence, with a thousand petty problems, to one of the barest simplicity in which only one real task remained – the achievement of the goal.”

That is an excerpt from the 1959 novel, Endurance, a book I highly encourage everyone to read. As soon as I read that line, my mind immediately drifted to the feelings I have at the start of a race. I felt it eloquently described a runner’s mindset as they toe the line. The hard work is over. The long months of training are behind them. Race day is finally here! As soon as that gun goes off, the daily scattering of thoughts and worries evaporate and they are left with only one focus, achieving their goal.

Good luck to all those running Western States this weekend!

My thoughts on nature and John Muir

"I'm glad I'm not great enough to be missed in the busy world." John Muir wrote that in his journal, which later became a collection known as My First Summer in the Sierra. That statement stayed with me long after I read it. How could Muir, now recognized as one of the great trailblazing pioneers, think so little of himself? Certainly, a man of Muir's stature in today's society, would be missed. Yet, in the summer of 1869, long before the very trails he was hiking on were named after him, he felt free; unbounded by the demands that call so many of us back home.

To bring some context to Muir's statement, he was referring to an encounter he had with an old friend, Professor Butler. Muir bumped into the "Professor" (as Muir called him) near the famous North Dome of Yosemite, and spent the rest of the day visiting with him.

That evening, Muir tried to convince the Professor to camp with him in the high Sierra. However, much to Muir's surprise, he learned that the Professor had to return back to civilization due to his obligations. Muir would later write that he pitied "the poor Professor, bound by clocks, almanacs, orders, duties, etc., where Nature is covered and her voice smothered..."

Over the years (and I credit much of this to my discovery of trail running) I've found myself more connected with nature and its peaceful solitude. As I read Muir's words, I often find myself saying, "YES!" It is very easy nowadays to get comfortable in our routines. But, more often than not, if we stay comfortable for too long, we grow uncomfortable. John Muir's journals and essays remind me that while I can't ignore life's everyday demands, I'm not bound to them. His words have shown me that when I'm starting to feel drained by the stresses in my life, a little dose of nature is all I need to restore my energy.

Race Recap: Weekend Double - Fountainhead Half Marathon and Capitol Hill Classic 10K

On Saturday, I ran EX2’s Fountainhead Half Marathon, a race I had run last year. EX2 races are always well managed and the race director is super friendly. Minus the staggering humidity, it was a great day for a trail run. The race was held at Fountainhead Regional Park along the Bull Run/Occoquan Trail (a place I train often). I would classify the Bull Run/Occoquan Trail as a mostly non-technical, well groomed single track with some rollers to keep your quads honest.

Coming into this race I had an A, B, and C goal. My A goal was to place in my age group. My B goal was to finish under 2 hours and my C goal was to beat my time from last year - 2:05:31. I knew achieving at least one of those goals would be possible, but I secretly wanted to land my A goal. Since The North Face 50K last month, my training has been going really well. My legs have felt good on my hard days and I’ve been recovering quickly. I’ve also been better about incorporating more speedwork and hill training into my runs. But, I mostly blame that on the fear The Rut 50K (11,000 feet of vertical gain) is already instilling in me, and that race isn’t until Labor Day weekend! I digress.

I went out hard at the start with the front runners to avoid the mid-pack congo lines on the single track. The first half mile of the course was on a road, so by the time I reached the trail, things had stretched out nicely at the front. I dialed back my pace, fully expecting to get picked off by some of the runners behind me. But, to my surprise, I was able to maintain my position.

Around the halfway point of the race I noticed I was running all alone. At times I would question whether I was off course, but then I would spot a piece of pink surveyor tape dangling from a tree branch. Those solo middle miles were really enjoyable for me. The morning birds were chirping, the trees around me were lush and full of life, and I was in a good rhythm.

About 3 miles from the finish, I ran past a race volunteer that told me I was 16th overall. That motivated me to keep pushing. Near the end I caught up to and passed 3 runners to finish 13th overall in 1:58:55. According to my Garmin, the course had about 1,500 feet of vert, which made for a nice mix of flat and rolling sections. I wasn’t sure if I finished high enough to place in my age group, but to my delight, I achieved my A goal by placing 3rd!

The following morning I met up with my friends Chad, Kristy, and Carolyn for the Capitol Hill Classic 10K. The humidity was even higher for this race and the skies were full of rain clouds that never came through with some much needed relief. My legs were feeling fresh from my half so I decided to give this race a good go too. I started around a 7:30 min/mile and didn’t stray too far from that throughout the race.

The race started in Stanton Park and after running between the Supreme Court and The Capitol, the course followed East Capitol Street all the way to RFK Stadium. Beautiful trees and homes line East Capitol, which made for a scenic race setting. After looping around RFK, the course returned to East Capitol and then onto the finish back at Stanton Park.

I finished in 46:26, happy to be done. It was so humid! Chad, Kristy and Carolyn all had great races too! Afterwards, we walked back to Kristy’s place and stuffed ourselves full of eggs, blueberry pancakes, doughnuts, coffee and mimosas. All in all, it was a great weekend of running!

Race Recap: The North Face Endurance Challenge Series DC 50K

This past weekend I ran The North Face Endurance Challenge 50K race in DC (well, it’s near DC…the race is actually held just north of DC in Virginia). Once again, I was not disappointed. Seriously, this race series is awesome! With events also in New York, Utah, Wisconsin, California and Canada, you’re bound to find one close to you. If you’re on the fence about running one of these races, just sign up. You’ll have a blast! The courses are beautiful, the race staff is stellar and the volunteers support is top notch. I can’t say enough good things about the Endurance Challenge Series.

This was the fourth time I’ve come out to run the DC race and my second time running the 50K. Being my first trail race since October, I was extra excited to get out and enjoy a day on my backyard trails. The weather couldn’t have been nicer on race day and with spring just starting to open up, the course was absolutely gorgeous!

Photo Credit: Exploring Endurance

The race started just as the sun was rising over the Potomac River. Having run this course before, I used my familiarity of it to my advantage. I set out at a comfortable pace and after a few miles I found a nice rhythm. The course only has about 1,300 feet of vertical gain (according to my Garmin) and when you combine that with fairly non-technical trails, it makes for a very runnable course. The course was a bit muddier than I expected for the first few miles, but I didn’t mind. It’s a trail race; you’re supposed to get dirty.

The first 13 miles seemed to blow right by. Many sections of the course went through lush forests full of spring flowers blossoming. Add to that the powerful Potomac River flowing alongside of you and it had all the ingredients that make for a scenic course.

I felt great heading into the Great Falls section of the course (mile 13ish). However, things went a little south for me after the Great Falls aid. The food I ate at the aid station wasn’t settling well with me and it left me feeling pretty nauseous. For the remainder of the race, it was hard for me to take down fluids and food without feeling like I was gonna barf. As a result, my pace started to suffer a bit and after finishing the Great Falls section – which is about a 5 mile loop – I really had to grind it out the last half of the race.

Great Falls
Photo Credit: Exploring Endurance

I definitely didn’t feel as strong as I made my way to the finish, but I was able keep myself from taking walking breaks. I just focused on getting to the next aid station. Breaking the race into chunks instead of thinking of how many miles you have left always helps. As I neared the finished, I tapped into whatever reserves I had remaining and pushed my pace. At this point on the course you have a lot of running traffic. The marathon relay utilizes the last couple miles of the 50K course, so I was receiving a lot of encouragement from the relay runners which was very much appreciated.

I finished strong in 5:37:32 and shattered my old course record of 6:23:22 that I ran back in 2012. After lying out in the shade and resting for a while, I grabbed my free post-race meal and soaked in the energy that was radiating from the finish line. The North Face Endurance Challenge is one huge party that celebrates trail running. It’s a great place to get your feet wet if you’re new to trail running and an awesome proving ground for those looking to better their previous trail efforts. I’ll be back next year for sure!

Book Review: Meb for Mortals

Ever wanted to get inside the head of a world class runner? In Meb Keflezighi latest book, Meb for Mortals, you will get just that! After accomplishing his lifelong goal of winning the Boston Marathon, Meb decided it was time to share all his race and training secrets.

After reading Meb’s first book, Run to Overcome, I was eager to get my hands on Meb for Mortals. Thanks to the awesome folks at Runner’s World, they sent me a copy to read and review before the book’s release on April 7th. At just under 200 pages, it’s a quick read that will certainly be a welcomed addition to your running library.

The book covers a wide range of topics that Meb has found crucial to all his success. Meb for Mortals will show you how to think, run, train, race, eat, strengthen, stretch, cross-train, and recover like Meb. While Meb touches on all distances, I think marathon runners will appreciate this book the most – especially those looking to improve upon their PR performances. One thing I liked in particular was all the visuals in the book. It’s packed full of pictures of Meb demonstrating running drills and strengthening/stretching exercises.

Meb emphasizes the importance of being a “student of the sport.” No matter how experienced of a runner you are, you can always be learning more. Up front he touches on how to set proper running goals. Then, as you read on, you will find that the rest of his book serves as a blueprint on how to achieve those very goals. Meb drives home his “prehab, not rehab” philosophy...take care of your body while training/racing and you will increase the longevity of your running career. If you read this book, it will provide you the all tools you need to ensure you spend less time injured and more time doing what you love, running!

To pre-order a copy of Meb for Mortals, click here. Also, be sure to follow Meb on Twitter and join the discussion using #MebforMortals.

TNFECS Washington DC - Course Preview

The North Face Endurance Challenge Series DC event is just weeks away! For those of you running the 50K and 50 miler, the course goes through a beautiful network of trails in Great Falls Park. This past weekend I ran the Great Falls loop to scope out the trail conditions and take photos to share with you all. The trails are in great shape and should provide excellent conditions on race day.

Below is a map of the Great Falls loop from the course guide, which you can download from the race website if you have not done so already. I will use the numbering on this map to describe the various sections of the course. The trails in the Great Falls loop are fairly non-technical with about 500 feet of vertical gain, according to my Garmin. However, it should be noted that I ran the 50K loop, which a slightly shorter than the 50 mile loop. Between sections 7 and 8 on the course map, the 50 mile runners will run an out and back on Matildaville Trail before running along River Trail.

50K Loop

Section 1 to 3
Shortly after heading out of the Great Falls aid station you will join Old Carriage Road, which is a wide fire road. After a good chunk of single track running leading up to Great Falls, this part of the course will give you a nice place to stretch out your stride and break out into song and dance, if you desire.

Old Carriage

Section 3 to 4

At the end of Old Carriage you will turn left onto Ridge Trail. At many points along this trail you will be able to catch some nice views of the Potomac River below you. 

Ridge Trail

Section 4 to the turn around and back

At the end of the Ridge Trail, you will bear right onto Difficult Run. This part of the course is a lot of fun because you are already running downhill as you come off Ridge Trail and then you get to bomb down Difficult Run -- but keep in mind you'll have a moderate climb on the way back up. At the bottom of the decent, you will parallel the Difficult Run Stream all the way to the turn around at the now repaired washout.

Difficult Run

Difficult Run washout repair. Trail crews did a great job!

Section 4 to 6

After running back up Difficult Run, you will turn left onto Ridge Trail and follow it all the way to the next aid station, Old Dominion. Once you're done refueling at Old Dominion, you will turn around and head back down Ridge Trail until you reach the Swamp trailhead.

Leaf-covered Ridge Trail near Old Dominion aid

Swamp Trailhead

Section 6 to 7

From Ridge Trail, you will turn left onto Swamp Trail. Shortly after starting down Swamp there is a fun switchback-esque decent, but watch your footing as there are roots begging to catch your toe. After the decent, you will continue on Swamp until it reconnects with Old Carriage Road. You will turn left onto Old Carriage and stay on it briefly until you reach Matildaville Trail.

Swamp Trail

Section 7 to 8

From Old Carriage you will turn right onto Matildaville Trail. If you're a 50K runner, don't get too cozy on Matildaville because you will soon turn off it and run on along the River Trail.

Matildaville Trail

Section 8 to Great Falls Aid

In my opinion, River Trail is the most technical (and beautiful) section of the Great Falls loop. This section of the course has great views of the Potomac River, but be careful not to look too long or a rock will catch your toe. Best to take a little breather and enjoy the view! The River Trail will lead you back up to the Great Falls aid station to complete your loop. If you're a 50K runner, congrats, you can start making your way back to the finish. However, 50 mile runners will need to complete this loop two more times before you head back. 

I hope you've found this preview to be helpful. Wishing you all a great race!!!

River Trail