Smoke on the Water
Week 4 Segment Details
Strava Link: map and leaderboard
Veloviewer Link: interactive maps and more
Distance: ~3k / 1.8 miles
Average Grade: 0%
Elevation Change: -23 feet
Course Records: 9:30 (Ryan Woods) / 10:31 (Kate Schwartz)
Adopted Businesses: Anti Fragile Physical Therapy and Manna Food Bank
Segment Description:
This straight shot takes you down Lyman Street to the newly developed French Broad River Greenway East. Follow the greenway to the end by the Smoky Park Supper Club.
This segment is right around the same distance as Week 2, but with less descent. It would be a great challenge to try to match or beat your previous time. Let us know if you do!
Course Navigation:
Start – Begin at the corner of Amboy Road and Lyman Street. Run down hill toward the Foundation. Stay on the road and run against traffic.
Finish – The route ends behind the Smoky Park Supper Club. Use the pavilion right before the end of the paved path as your finish line landmark.
Notes – This segment has two distinct parts. The first mile or so is run on the road (stay on left). Watch out for traffic cones and construction signage. When you get to the traffic circle, you will jump onto the gravel greenway to your left and continue over the pedestrian bridge. From here, you will stay straight on the paved greenway until the finish.
Start the segment at the corner of Amboy and Lyman.
Stay on the road or the shoulder as you approach the traffic circle.
Cross the pedestrian bridge and continue on the paved greenway.
Finish next to the Smoky Park Supper Club’s pavilion.
How can I fit this into a workout?
A route with long straightaways like this is perfect for rhythm running. We’d suggest trying out a mixed-pace session. Start with ~2 miles @ 15k-->Half Marathon Effort on the segment. Take a few minutes rest before turning around and running some short repeats on the way back. Example: 2 miles @ HM (3:00 recovery) + 6-8 x 1:00 @ 5k effort (1:00 jog).
Where can I park/how do I get there?
There are two good options for parking. For a longer warm-up, park at the new greenway parking lots under the Bowen bridge just past Craven Street. You can then jog almost 2 miles back to the beginning of the segment. For a shorter warm-up, park at the Foundation and jog the half mile to the beginning of the segment at the Amboy Road bridge.
Segment Raffle Prize & All-Time Course Record AwardAll participants this week will be entered into a drawing for a $50 gift certificate to Anti-Fragile Physical Therapy.
For those who set a course record: we thought we’d do something a little differently this week. In lieu of a gift card, we will provide a matching donation to the Manna Food Bank. Take a picture of whatever you’ve got, we will collect it at your curb, match it, and deliver it to Manna on your behalf. We are all affected in these troubling times, but it’s important to recognize that a little bit of help from some can go a long way for others.
Adopt a Local Business
Wes and his team at Anti-Fragile Physical Therapy have been helping runners in WNC doing what they love: moving efficiently and pain free. This unprecedented period gives us all an opportunity to take a couple steps back from our usual training, build up some strength, and get your biomechanics back in full working order — and we hope that an evaluation and solutions from the team at Anti Fragile will help you do just that.
