Ghost Race Grand Prix: Recap

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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.

Ghost Race Grand Prix: Week 6

Haywood Halfpipe

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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.

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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.

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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. 

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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

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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.

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

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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.

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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

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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.

Start the segment at the corner of Amboy and Lyman.

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

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

Finish is a bit past the Waste Paper facility.

Finish is a bit past the Waste Paper facility.

Ghost Race Grand Prix: Week 4

Smoke on the Water

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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!

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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.

Start the segment at the corner of Amboy and Lyman.

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

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

Cross the pedestrian bridge and continue on the paved greenway.

Cross the pedestrian bridge and continue on the paved greenway.

Finish next to the Smoky Park Supper Club’s pavilion.

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.