Ghost Race Vol. 2: Week 4

Shut In: Hard Times to Sleepy Gap

Week 4 Segment Details
Strava Link: map and leaderboard 
Veloviewer Link: interactive maps and more
Distance: 2.9 miles
Elevation Change: ~915 ft climbing / 423 ft descending
Course Records: 20:58 (Jesse McEntire) /24:29 (Kate Schwartz)

Weekly Awards: Gift Cards to Zia Taqueria

Period for performances: Oct 19th - Nov 1st (yes, 2 weeks!)

Segment Description: 
This one has it all. A stiff climb to get started. A relentless steady climb immediately after that climb. A stark downhill descent. And finally, an enjoyable section of runnable trail to soak it all in. This 2.9 mile section of the Shut In trail could be considered a distilled version of the much longer Shut In race, making it an excellent tune-up session.

Course Navigation:
Start – Begin at the intersection of Hard Times Road and the Shut In trail. You will see some steps going up the hill where this segment begins.

Run up the Shut In trail for 2.9 miles (follow the “White Dot” blazes, there are no turns onto other trails).

Notes: at about 1.9 miles in just before approaching an overlook, there will be an intersection with a connector trail — stay straight, do not take this right-hand turn! At 2.3 miles in, there is a similar intersecting trail - stay straight on the Shut In trail.

Finish – The route ends at the approach of the Sleepy Gap Overlook parking area. Continue running through the walking path along the parking area to ensure your GPS picks up your finish properly.

Where can I park/how do I get there?
There is parking along the side of the road of the Blue Ridge Parkway where it meets the Hard Times trail. Otherwise, you could also park at Sleepy Gap and run the segment in reverse to warm up & scout it out beforehand.

Awards/Prizes for the Week:

Gift Cards will be awarded to Zia Taqueria for one lucky competitor, as well as those that manage to set a course record on this segment. Zia Taqueria has been an unofficial official post-Wedge Run hangout spot for several years & West Asheville staple. We have been extremely pleased with how they’ve handled everything since re-opening with both safety and quality in mind, and expect that you will too. We encourage you to check it out — it’s a great post-run food & drink option!

Ghost Race Vol. 2: Week 3

Chumbawamba

Week 3 Segment Details
Strava Link: map and leaderboard 
Veloviewer Link: interactive maps and more
Distance: ~8.75 miles
Elevation Change: 824 ft climbing / 824 ft descending
Course Records: 49:02 (Mark Driscoll) / 1:04:11 (Kate Schwartz)

Strava Real-Time Route (new!)

Weekly Awards: Fueling & hydration variety packs, curated by local running stores Jus Running and Foot RX.

Period for performances: Oct 12th - Oct 26th (yes, 2 weeks!)

Segment Description: 
Legend has it that the route known as “Chumbawamba” began as a fitness benchmarking tool, and an effective summertime substitute for long endurance & tempo runs typically done through Carrier Park, since the tree coverage in Bent Creek could provide slightly more bearable conditions. We can’t really pinpoint the origins of the route’s name, but we imagine it has something to do its terrain and the corresponding lyrics in the chorus from the UK sensation’s most memorable hit.

This “segment” is by far the longest and most complex route we’ve deployed as part of either Ghost Race series, but we think that this is a great route to keep in mind when you’re looking to work on your threshold pace and sharpen prior to a long race. The route comprises a set of forest roads that are very runnable, and the tough-but-reasonable climbs and descents allow you to practice your focus and building rhythm. Even if you do not plan on running the entire route at threshold pace, it’s a great route for mixing in fartleks and interval work.

With the Shut In Ridge Run coming up in the next few weeks, it’s probably time to start thinking about your hydration & fueling tactics, and actually practicing some mid-run fueling during a long session. Which is why for this week’s prizes, we’ll be handing out a selection of the latest and greatest on-the-go fueling products (think gels, drink mixes, bars) that you can use for your dress rehearsal.

Course Navigation:
Start – Begin in the parking lot of Rice Pinnacle and jog towards the forest road gate (this is highly recommended so that your GPS gets a good reading). When you reach the gate, the segment actually starts.

Run up the hill, along the forest road (this is FR 491) for 1.3 miles. Then it’s time to TURN LEFT onto Ledford Branch (FR 479F).

About 2.5 miles in, Ledford Branch Rd will split; STAY RIGHT and continue going up the hill.

Stay on this forest road until you hit the intersection of Bent Creek Road at about 4.5 miles in. At this point, TURN LEFT.

Continue up this dirt road until you descend down to the Ledford Parking Area (about 5.5 miles into route). Then make a HARD LEFT on the gravel trail (FR 479E) and start your final climb up the hill.

After conquering the hill, at about 6.2 miles, STAY STRAIGHT (basically, don’t turn left) back onto FR 479F. This begins the final descent.

The final turn of the route will occur at approximately 7.4 miles in, where you will TURN RIGHT and head back down Ledford Branch Rd (FR 491) towards the Rice Pinnacle lot.

Finish – The route ends at the gate, but we recommend you continue jogging back into the Rice Pinnacle lot to ensure your GPS picks up your “exit”.

So let’s recap: Run up, turn left, stay right, left, left, right, run down. Got it? OK maybe you want to bring a crib sheet, or if you have a fancy GPS watch or use your phone to navigate, we made a Strava route for it. We are pretty confident this can be done, as we have successfully recommended this route to some out-of-towners before with success.

Where can I park/how do I get there?
The best place to park is at Rice Pinnacle lot. If that’s full, consider the Hard Times or Ledford parking areas, and jog to the start with connecting trails.

Segment Raffle Prize & All-Time Course Record Award

All participants this week will be entered into a drawing for a hydration & fueling prize pack, with a variety of products that can be purchased at Jus Running and Foot RX.

Course Records will also be awarded with a similar prize pack.

Ghost Race Vol. 2: Week 2

Smoke on the Water

Week 2 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: 8:52 (Mark Driscoll) / 10:31 (Kate Schwartz)
Adopted Businesses: Wehrloom Asheville Meadery

Period for performances: Oct 5 - Oct 11th

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.

Yes, Shut In is a technical trail race with lots of uphill. But there’s plenty of flat terrain and downhill running where you’re going to want to make sure you’ve got some wheels to earn back some time. With the new greenway providing us an interrupted path along the river, use this as an opportunity to nail down your fast-but-comfortable effort.

This segment is a rehash of one of the segments from our last Ghost Race series. 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.

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 Award

All participants this week will be entered into a drawing for a gift certificate to Wehrloom Asheville Meadery. A new KOM/QOM effort will also earn a gift card.

Ghost Race Vol. 2: Week 1

Week 1 Segment Details
Strava Link: Map and Leaderboard
Distance: ~2 miles
Average Grade: 5%
Elevation Gain: 750 feet
Course Records: Cameron Cogburn CR 14:30 | Kathleen Norton CR 19:04

Featured Business: Grind Coffee Co

Window for performances: Fri Sep 30th thru Sun Oct 4th

Segment Description:
A tough climb on single-track trail. For Shut-In 2020, this is a new portion of the course. Be cautious getting through the first 1/4 mile, which is very technical, then embrace the challenge of a long, often winding climb that lasts nearly 3/4 of a mile, until giving way to a brief but welcome descent, and then a gradual uphill the rest of the way.

Course Navigation:
Start – The intersection of the Blue Ridge Parkway On-Ramp and the Shut-In Trail
Finish – The opening of the trail where Hardtimes Rd and Shut-In intersect. This is recognizable as there is a small parking/pull-off area for the Blue Ridge Parkway on your left as you run through.
Turns – None. Just follow the trail.

Getting back: Turn right at the Hardtimes trail intersection to take more gradual path back down towards the Arboretum entrance, or turn around and do an out-and-back which will give you further appreciation for the steepness of the climbs you just conquered. Alternatively, make a left to going up Hardtimes trail and explore more of Bent Creek.

How can I fit this into a workout or use this to prepare for running Shut In?
This segment is a long, demanding climb: Practice relaxing your body when it feels like your heart is racing and you’re about to red-line. Maintaining proper form is also very important for long climbs — particularly during a race that has many more climbs and descents to go — so this segment presents an excellent opportunity to practice that.

Where can I park/how do I get there?
The easiest place to park is at Bent Creek River Park. From there, you can take the small path under the bridge to reach the BRP On-Ramp and turn left towards the Shut In Trailhead.

Alternatively, cross Brevard Rd towards the Arboretum and head left towards the Shut In Trailhead, which will then be on your right.

Segment Raffle Prize & All-Time Course Record Award
Complete the segment to be entered in the raffle for a Gift Card to Grind Coffee Co. Those who set an All-Time CR will also be presented with a Gift Card.

Grind is a new business (Grand Opening 9/26!) in the River Arts district offering quality coffee, pastries, and a co-working & event space. Help welcome them to our community with a visit and see for yourself! (C-T Article here)

Ghost Race Grand Prix: Recap

The Ghost Race Grand Prix has come to its conclusion.  After days of nonstop number crunching, the point totals are in and the leaderboard is set.  Congrats to Ghost Race Grand Prix champions Ashley Hunter Arnold and Brian Atkinson. Both athletes were able to distance themselves from their closest competitors thanks to bonus points scored for multiple course records. Highlights included Ashley’s 6:32 on Haywood Halfpipe, which was just 2 seconds shy of the previous overall CR, and Brian’s 7:31 on Sunset to Toll Road - a 5:19 average pace on a 1.4 mile course that featured nearly 200 feet of gain. Phenomenal efforts like this earned each runner the top spot on the podium and a $75 gift certificate to Jus Running. 

The Grand Prix champions are not the only ones leaving the series with some swag, though. Any unclaimed course record prizes were added to an end-of-series drawing and we are happy to announce the winners of our random drawing. Ray von Dohlen will enjoy a bag of beans from Cooperative Coffee Roasters, Mark Kauffman is the lucky winner of a gift card to Flat Rock Village Bakery, Sherry Roane can quench her thirst with a crowler from Wedge Brewing, and Kip Otterness can fill his caffeine needs with a gift certificate to Farewell Coffee. 

Cumulatively, the segment series saw 502 feet gained and 252 feet lost over the 7.89 miles raced.  91 brave souls took on at least 1 of the segment challenges, 50 runners stuck it out through at least 3 runs, and 18 gluttons for punishment completed all 6 segments. Throughout the 6 weeks, 9 local businesses were sponsored and 2 nonprofits were supported. Thanks to those of you who took on the call to show love (and $) to these highly-valued organizations in our community. 

One aim of the series was to highlight and attack well-known running routes in town. This mission was accomplished with 10 of the original 12 course records re-written. On some segments, the original standards were beaten 10 or more times in a week! 

The Ghost Race Grand Prix was originally designed to bridge the gap in “real racing” while social distancing guidelines limited (and eventually canceled) spring racing plans. As the weeks went on and running venue options shrank, the initial segment schedule had to be abandoned and the search was on to find more suitable and accessible routes. These constraints led to creativity, as newly created segments such as Smoke on the Water (sans construction equipment) and the Haywood Halfpipe became fan-favorites. 

With stay-at-home orders continuing through the beginning of May and the next steps still unclear, it seems as though organized races will continue to be delayed into the summer. Many interesting segments, logistical tweaks, and series innovations are begging to be explored, so the chances of a round two for the Ghost Race Grand Prix seem highly likely. 

What feedback do you have for us? What ideas would you like to see implemented? How can this be improved?  Fill out the Ghost Race feedback survey or email us directly.