Ghost Race Grand Prix: Week 6

Haywood Halfpipe

Week 6 Segment Details
Strava Link: map and leaderboard 
Veloviewer Link: interactive maps and more
Distance: 1.2 miles / ~2k
Average Grade: -1%
Elevation Change: -134 / +99
Course Records: TBD - leaderboard populating (new segment)
Adopted Businesses: Haywood Street / Farewell Coffee

Segment Description: 
This segment offers a little bit of everything - a screaming downhill out of West Asheville, a nice ¼ mile flat section as you cross the French Broad River, and a steady grinder uphill to Downtown Asheville.

Course Navigation:

Start – This segment begins right around Beacham’s Curve. The route is run on the left side of the road, which boasts a sidewalk and/or bike lane the whole way.

We recommend starting your effort a bit farther back around the corner by Gan Shan to ensure you are recorded as crossing the virtual start line.

Finish – The route ends at the intersection of Hilliard Ave and Clingman Ave. Please watch for traffic (both cars and bikes!) as you approach Hilliard. You do not have to cross the intersection. 

Notes – Haywood Road turns into Clingman Ave, so there are no turns on this segment. However, there is one traffic circle to navigate. Please yield to cars and be safe as you cross the road. 

How can I fit this into a workout?
This is a good route for an out-of-the-box set of ½ mile repeats. Prepare for a hilly race in the future by running your reps down, up, down, up.  Get some turnover with the first rep by flying down Haywood, jog across the bridge for your recovery, and hone your climbing skills with a hard rep up Haywood/Clingman. At the top, you can jog for a couple of minutes of recovery then turn around and do it again all again. 

Two sets at a fast effort should put some fire in your belly and leave you feeling quite accomplished. Alternatively, three sets run at 10k effort would be a great high-end aerobic session for those looking for something a bit more controlled.

Where can I park/how do I get there?
Street parking is available on Haywood Road near the start.

Segment Raffle Prize & All-Time Course Record Award
All participants this week will be entered into a drawing for an ARC trucker cap + a donation to the Haywood Street made in your name.

For those who set a course record: Gift card to Farewell Coffee.

Adopt a Local Non-Profit/Business
Haywood Street has been meeting the needs of our community long before COVID-19 entered our lives. Through programs like a clothing closet, community garden, the Downtown Welcome Table, and Haywood Street Respite they are able to focus their efforts on building relationships while providing services to the most vulnerable among us.

While Farewell Coffee can be considered one of the new-kids-on-the-block in the AVL coffee scene, they’ve already gained a following in the South Slope for their delicious coffee and welcoming space. The shop has adjusted their hours and serving practices to fit our strange times, so swing by Wednesday - Sunday from 9am-2pm for a contact-free coffee experience (no cash!).

Ghost Race Grand Prix: Week 5

Sunset to Toll Road

Week 5 Segment Details
Strava Link: map and leaderboard 
Veloviewer Link: interactive maps and more
Distance: 1.4 miles
Average Grade: 3%
Elevation Change: +191 feet
Course Records: 9:01 (Victor McHenry) / 11:01 (Ashley Alexander)
Adopted Businesses: The Runners Mechanic & 12 Bones Smokehouse

Segment Description: 
This is a rolling, mostly uphill cruise along Sunset Drive. This road winds throughout a spectacular neighborhood, with excellent views of Asheville and the mountains that surround our fair town. While this could certainly be considered difficult terrain due to its uphill nature, the entirety of this segment is very runnable without breaking rhythm.

Course Navigation:
Start – Begin at the intersection of Skyview Place and Sunset Drive. Head north (up the hill) on Sunset Drive.

Finish – The route ends at the intersection of Sunset Drive and Old Toll Rd. Please watch for traffic (both cars and bikes!) as you approach Old Toll Road.

Notes – There are 3 intersections along this route that may entice you to go the wrong way. Stay on Sunset Drive. These intersections are all marked with street signs, but to help guide your way, keep these main points in mind:

Cherokee Rd (0.4 mile in) - don’t turn left or right; head towards the middle.

Fairmont Rd (0.5 mile in) - bear right.

Howland Rd (0.8 mile in) - don’t make the hard left.

If it’s a nice clear day, there’s an excellent overlook of the city just ¼ mile past the finish.

Also, please be cautious of all bike, car, and pedestrian traffic that share this road!

How can I fit this into a workout?
This course is excellent for a 2 minutes on / 1 minutes off fartlek. Run the “on” segments at 3k-5k effort (not pace), and jog/recover during the minute off. 6 to 8 of these are great for building aerobic strength and confidence on hills. If you’re feeling it, continue on Sunset Drive past Old Toll Rd to get more reps in. If trying to do a longer hill workout at threshold effort, continue past the finish of this segment for about a half mile and then make a right turn at Patton Mountain Road for a steady 1.8 mile long climb (5-6% grade).

Where can I park/how do I get there?
Street parking and lot parking is available along Charlotte St near (or at) Fuddruckers (map). Warm ups can be done going down Murdock Ave, towards Weaver Park, or just head eastward, up Baird Street to get to the starting point.

Segment Raffle Prize & All-Time Course Record Award
All participants this week will be entered into a drawing for a $50 gift certificate to The Runner’s Mechanic 

For those who set a course record: Gift card, good for a platter at 12 Bones Smokehouse.

Adopt a Local Business
Miriam has been a beacon of hope for so many in the WNC running community. The services offered at The Runners Mechanic, from in-depth biomechanical evaluations to quick pre-race tune-ups, are highly individualized and goal-oriented. Miriam helps runners fix imbalances, gain strength, and better understand their bodies. The Runners Mechanic is now offering telehealth appointments, so take advantage of the opportunity to get healthy from a safe distance!

12 Bones Smokehouse needs no introduction for those who love fingerlickin’ pulled chicken plates, long & slow smoked ribs slathered in blueberry chipotle sauce, and damn good corn puddin’. For everyone else, trust us. 12 Bones has also been a past sponsor of the Wedge Run 10K, and in the midst of everything going on right now, has been doing some really great things to help those in need around town.

Ghost Race Grand Prix: Week 4 (Alternate Route)

UPDATED 4/10/20

Week 4 Alternate Segment:

FISH AND CHIPS

Week 4 ALTERNATE Segment Details
Strava Link: map and leaderboard 
Veloviewer Link: interactive maps and more
Distance: 1.0 miles
Average Grade: 0%
Elevation Change: -19 feet
Course Records: 4:49 (Javan Lapp) / 5:44 (Kate Schwartz)
Adopted Businesses: Anti Fragile Physical Therapy and Manna Food Bank

Segment Description: 
Due to construction on the greenway, this is an alternate option for week 4.

This is a straight-shot mile down Lyman. Start at the Amboy bridge and rip it down past the Foundation. The finish is somewhere past the paper recycling center, so we’d recommend running to 1.1 miles in order to ensure your effort is recorded.



Start the segment at the corner of Amboy and Lyman.

Stay on the road or the shoulder as you approach the traffic circle.

Finish is a bit past the Waste Paper facility.

Ghost Race Grand Prix: Week 4

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.

Ghost Race Grand Prix: Week 3

Week 3 Segment Details
Strava Link: map and leaderboard 
Veloviewer Link: interactive maps and more
Distance: 0.66 miles
Average Grade: 6%
Elevation Change: +193 feet
Course Records: 4:07 (Javan Lapp & Mike Zeberkiewicz) / 5:15 (Meaghan Hitchcock)
Adopted Businesses: Wedge Brewing Company

Segment Description: 
This steady climb winds its way from the river to the top of East West Asheville. There are three distinct inclines within the route, with the steepest (but shortest) pitch waiting for you at the end.

Course Navigation:
Start – Begin at the corner of Amboy Road and Riverview. Use the French Broad River Park signage as your start line.

Finish – The segment ends at the top of the final climb at the intersection of Grandview and Riverview.  This is where you can see the stilt houses on your right. Keep running up and over the hill and past the Grandview Drive street sign to be sure your GPS syncs with the segment.

Notes – There are no turns on this segment. The right side of the road is often the safest route. Be careful of blind turns and texting drivers. You will pass both ends of Grandview Drive - be sure to run up and over the final hill!

Start at the corner of Riverview and Amboy

Run past the Grandview Drive sign to finish the segment.

How can I fit this into a workout?
Many of you will enjoy running this one as hard as you can. With its short distance, you can get a good burn in the legs without needing too much recovery time. 

For those looking to get in a moderate effort, use this segment as one of several long hill repetitions. Run strong up the hill, continue over the top, then jog down the backside as Riverview drops down to the river by New Belgium. At the bottom of the hill, turn around and run strong back uphill. Doing this set once would be a good threshold workout for those training for future races at 5k-10k, while doing this set twice would be great base work for those dreaming of Shut-In this coming November.

Where can I park/how do I get there?
Carrier Park and the French Broad River Park are closed. Please do not park along the grass. Instead, start your run at the Foundation by our friends at Wedge Brewing. This will give you a half-mile warm-up to the hill.

Segment Raffle Prize & All-Time Course Record Award
Complete the segment to be entered in the raffle for a $25 Gift Card to Wedge Brewing Company.  Set the all-time CR (4:06 for men & 5:14 for women) to earn a growler of Wedge beer on us.

Adopt a Local Business (or Two)
Wedge Brewing has a special place in our hearts. The ARC has been hosting Thursday night group runs from the Wedge since 2012. It’s our team’s honorary clubhouse whether we’re in need of a post-run beer or a team meeting space. Let’s be honest, most of our best ideas have come with a Wedge glass in hand. Oh yeah, and they host our annual 10K road race. Be sure to support this business that has been a part of ARC history from the very beginning. They now offer delivery, so get your Wedge beer fix by ordering at shop.wedgebrewing.com, or set a new CR on this week’s ghost race segment and we’ll buy it for you.