Training for Running a 100 miles

100 miles? Why? How? When? Where? Do you sleep? How do you go to the bathroom? How long will it take you? I had no idea races were that long.

Just a few of questions I would receive whenever I mention I was training for a 100 mile running race over the past few months. When I answered these questions, I was using my chemist background and  just hypothesized what I thought were good answers. Now being an official 100 mile finisher, I feel like I can elaborate even more. Like all good scientific research studies, what works for one person in a hundred in a particular race, may not work for another.

“Devote yourself to an idea. Go make it happen. Struggle on it. Overcome your fears. Smile. Don’t forget, this is your dream.”

100 miles? Why?

March of 2017 I ran my first ultra, a 60K. I ran it as a revenge adventure when my first 50K was postponed due to my cancer diagnosis. By the time I ran this race, I was a 4 month cancer survivor. It was great to be on the trails and run my first ultra, but I felt like the race was missing something - the excitement and zeal I had when I was training and finished my first Ironman. I told my husband I doubt I would run an ultra again. He told me to try another. In my head, I thought if you just put the time in the training you could run for however long you wanted. Not the same as the excitement and nerves that go into learning to swim, bike, and run where dodging swimmers and mechanical bike breakdowns are all factors to get through a triathlon, but I was done with tris and looking for another fun adventure.

Crewing Marian in her Superior 50 mile race

My friend, Marian and I had talked the past few years about running a race that was at least 40 miles to celebrate us turning 40. After the 60k letdown, I wasn’t fully on board, but still wanted an adventure to celebrate. Marian crushed that goal with a 50 miler and a 100K to celebrate her 40th last fall. Two races both over 40 miles. After brainstorming lots of great ideas, I got it in my head to run a 50-100 mile race - taking my husband’s advice and try another ultra. When I signed up for the Ironman, I had only done one Olympic distance tri and 2 sprint tris. I knew with training, mentorship, and researching, I would be able to give my best shot at completing one. This is how I approached running my first half and full marathons and therefore approached 100 miles not having run a 50 miler race as is typically recommended. I felt like I could run 50 miles based on my 60K experience. Running a 100 miles, I would be learning more about the sport not only in physically training, but also the mental and nutrition aspects of it which was intriguing. I like new types of races, distances, and adventures. Why not try something that challenges your limits while learning and growing? I have wanted to test my limits. Would the mileage or the nighttime running do me in? I am an early to bed person, so I was gambling on the nighttime.

“You can’t really tell how much you can do until you try to do something that’s more.” –Lazarus Lake, Barkleys Founder

Several 100 mile races call for you to run an ultra of a certain distance to be eligible to sign-up for their race. Fortunately, I found a race that welcomed first time ultra runners with no prerequisites,  Lake Martin 100 in Alexander City, Alabama. It was the perfect time a year for a race for me - March (the month I turn 40) and a drivable distance (7 hours). I signed up for it the day after my 1 year anniversary of being cancer free to celebrate.

Soon after, Marian signed up for the race, so our 40th adventure together was set!  We were looking forward to another fun winter of training adventures together. Then, the unexpected happened which unfortunately something unanticipated always happens during a training cycle. Marian had a bad bike accident while traveling in Costa Rica in January, breaking a few of her ribs. We both realized that she was going to have to drop out of the Lake Martin 100. Our fun plans of spending early weekend morning long runs together was shattered. Half the fun is training with your friends.  However, we knew she would recover and be back in business for future adventures together.

Stacey and I on one of my weekly training runs

How?

How do you train for 100 miles? Excellent question by many people I encountered. There are several books, blogs, facebook groups, websites to help you out. Marian had great success with her ultras using the training plan from Relentless Forward Progress by Bryon Powell. I bought a copy of the book and thought his training plan for a 100 mile race on 50 miles per week was a perfect fit for me. I am a mom of three fun, active kids (10, 7, 5 year old) and work part-time, so I did not want this to take completely over my life for the next few months. The plan has two rest days with 5 days of running. Cross training can be added as needed. I was able to add in strength training 2x a week (meeting up with my friend, Stacey) and bike when the weather or time didn’t allow for safe running outside. Picking a plan that you have confidence to help you reach your end goal is key along with you being able to fit it in your life craziness. You do not want to be doubting yourself when your are halfway through the training cycle. The rest days were Mondays and Fridays with back-to-back long runs on the weekends. At least every fourth week was a recovery week and as the mileage increased, more recovery weeks were added. It is better to head into a race undertrained, than overtrained. The highest weekend mileage was 51 miles that I split between two days due to family fun commitments. So heading into my race, I had not run longer than 31 miles in a day! However, I felt I would be okay due to mileage I ran over the course of the week, running on tired legs, and the added strength training.

Another important aspect is the mental strength not only for running the 100 miles, but also training for it. Mental strength is just as important, if not more, than physical strength. Your mind can play games on you, give you self-doubt, and come up with lots of reason to not train a particular day or quit the race. Again there are books, websites, podcasts to help you in this area. Build up your mental toolbox on ways you can overcome and adapt to your weaknesses and negativity. Those things waste too much energy and are not productive in helping you reach your goal. Remember your why’s and keep focus on working towards your goal.

Training with fellow BAMRs on their own journeys to their longest races

Learning about nutrition and hydration is also a very valuable detail to know prior to running 100 miles. I needed to learn how to eat solids food and get calories in me. This area has always been a struggle for me. It is difficult for me to eat when I am not hungry while exercising. Moving forward for over 27-30+ hours, I knew I needed to eat a continuous stream of food. I had to practice eating solid foods along with electrolyte drinks and other fuels so my stomach would be use to it. I learned that I prefer nibbling and sipping along the run versus just ingesting alot of calories and water at once. I also learned that I really liked my husband’s homemade pancakes - just plain - before my long runs. This ended up being my pre-race 100 miler breakfast!

“No one is born a perfect runner. And none of us will become one. But through incremental steps, we can become better runners. And that’s the beauty of our sport; There are no shortcuts, nothing is given to us; we earn every mile, and we earn every result.”

Two last points regarding the ‘how’ is every long training run is a practice for the race and to learn as much as you can. Since I trained over winter, I wasn’t able to run long runs in my race clothes, but when I ran on the treadmill, I learned what running clothes worked well since the race would be in warmer weather. Long training runs gave me a chance to try different sock, shoe combinations, food, electrolytes etc. It is highly recommended to not try anything new on race day. With that said, that isn’t always possible. Sometimes, what worked before may not work in the race. Being mentally prepared for the unexpected and adapting will take you far. Also learning as much as you can about the race itself and in general just how to prepare for a 100 mile race. I read several race recaps of Lake Martin, listened to podcasts such as Trail Runner Nation, read articles online on preparing for an ultra that gave me good guidance. One thing I read the week of race was from Deuteronomy 8:4 "The clothes you wore did not wear out, nor did your feet blister during these 40 years.” This reminded me to not doubt God’s protection as I embarked on this journey as keeping my feet in good condition during the race was a concern I had going in. I bought the book, Fixing Your Feet to help me prepare.  I also asked Marian questions about her experiences with your last few races: about what she liked/didn’t like etc. Everything I learned, enabled me to compile a list of gear that I might need on race day. Not only building up my mental toolbox, but also suggestions for dealing with blisters, hot spots, nausea etc.

Jenn joined me for my last 10 miles of a 51 miler weekend in the cold and rain. 

When?

The race was Saturday, March 17, 2018, starting at 6:45am Central time. As mentioned earlier, I trained in the winter weather. The whole month of February was cold and rainy, making trail running nearly impossible. I think I got one short trail run in near the end of the month. Also, my body was not use to the heat we had on race day - predicted to get up to 78, but may have gotten hotter. I had not run in that temperature since last fall.

Where?

Alexander City, Alabama. Russell Lands. During the race, I talked to a fellow runner who told me this race gives you a taste of all the topography in Alabama. Having never run a race or really visited the state before, it was a great exposure. We ran close to the Lake Martin which is a huge lake, by streams, climbed past big boulders, crossed lots of creeks, pine forests, horses and stables, open hill where you could see stars forever at night, and more. During the night was the only time I saw wildlife: a small snake and an armadillo. I could hear fish jumping up the creek, bullfrogs croaking, and the insects. It was pretty amazing besides seeing the snake of course.

The course had about 14000 ft elevation change. In January, I was able to train in Jefferson Memorial Forest which has about twice the elevation per mile as the race course. I was hoping to get on that trail more, but Mother Nature didn’t allow for it. The last run I had there, I was with my friend Amy and other MRTT friends. The trail started as ice, so slippery. It warmed up within an hour or two and quickly switched to slippery mud. That was a long 24 mile day. I still remember my body was twitching when I was falling asleep that night because I felt like I was still trying to catch myself from slipping. Most of the time I trained in my neighborhood. Its elevation was slightly less per mile as compared to the race course. Training on similar elevation is important as the hills were relentless like they told us.

The past 6 months prior to the race, I gathered as much info as I could from friends, websites, books, podcasts, and facebook running groups. I felt a nervous calm and excitement heading into race weekend.

My oldest son made this at school for me the week of my race and adapted as a mantra for my race.

I attached it to my hydration pack for the race and heard it clicking my road ID often during the race, a great reminder. 

All my gear: one tub of running clothes, one tub of nutrition/gear and backbag for non-race stuff. 

Race weekend recap up next. 

Dayton to Logan to Loveland to Home

Ohio. Not what typically comes to mind for a springbreak trip, but it was a perfect fit for our family.

We started with a two hour drive to Dayton to the National Museum of USAF. This is a free museum showcasing mainly airplanes from the very first airplane, through wars, and presidential planes. We spent 5 hours taking in as much as we could. We saw all the indoor planes, but skipped the outside exhibits. The kids (ages 4-9) enjoyed seeing all the various planes, but towards the end, my youngest had her fun bucket of airplanes filled. 

Next, we drove two hours southeast to Logan, OH which would be home for us for two nights as we explored Hocking Hills State Park. This place is known for its cliffs, waterfalls, recess caves, and gorges. It did not disappoint. The predicted weather was not in our favor for hiking, but we came prepared with boots and rain coats. It was just enough overcast and slight rain that rain coats were not needed.

There are 5 different parts to explore. Trails connected several of these parts. Due to the expected weather and young kids we opted for the shorter hikes at the features, but still ended up hiking 8 miles the first morning.

Old Man’s Cave was the first area we explored. It was the most popular area and we could tell by the trash left from the weekend. Old’s Man cave gave a great first impression. They made the bridges in a way that didn't take away from the view. The kids loved the recess caves and waterfalls. There were several waterfalls, rocks to climb through in this area that kept my kids hiking from one to the next. We hiked to Cedar Falls from here that was an easy/moderate hike. 

Devil's Bath

Waterfalls in the Old Man's Cave area

A few of the fun bridges

one of several cutthroughs

 

A short drive from Old’s Man Cave was Ash Cave. This was a free falling waterfall in a gorge. We could hike behind it which is always fun. 

One of the tallest waterfalls in Ohio - Ash Caves

 About a 12 miles from Ash Cave, we explored the Rockhouse area. The story is that outlaws used this as a hideout back in the day.  Which after seeing it, it would be an ideal place to hideout and well protected from weather. 

Rockhouse

View from one end of the Rockhouse

After taking a break at our cabin at the state park, we headed to Conkle's Hollow Nature Preserve. Part of this trail was paved, but overall an easy hike to the waterfall. This is suppose to be one of the deepest gorges in Ohio. We opted not to do the rim trail due to impending weather. 

A fun creek crossing right before you saw the waterfalls

 

Conkle's Hollow Falls

The next day as we headed out, we explored Cantwell Cliffs which claims to be one of the picturesque places in the area. It was the farthest away - about 14 miles. There were two free falling waterfalls. The beginning parts of the trail were the most rugged that we hiked in the area, so needless to say my kids loved it. 

This is called the Fat Woman's Squeeze. However this is wider than the one in Natural Bridge State Park.

One of the waterfalls. This one you could walk behind it as well get close to it at the bottom. 

 

I loved seeing all the exposed roots on the trees and how they adapted.

We saw alot of waterfalls thanks to the wet weather recently. In the summer some of these would be but a trickle if that.

On our way home, we stopped at Loveland Castle near Cincinnati. It was $5 per person to tour the castle with our youngest being free. It was a fun stop to hear the story how one man built the castle and see the armor and swords inside. 

Several types of armor on display

Overlook from the castle. KOGT stands for Knights of the Golden Trail.

With airplanes, waterfalls, caves, and castles, my whole family got to experience and see some of their favorite things. We are already looking forward to exploring some more in Ohio soon.

Until next time....

Via Ferrata at Torrent Falls

March is always a fun month. Not only do we see signs of spring and more daylight hours, but we also have two birthdays in our family to celebrate. Mine is on the 28th and my middle child is on the 29th. As I have gotten older and with kids, more focus of course has been on them. Last year, I decided I wanted to start a new tradition. Gather a few friends and go do. Last year we took a class at Suspend learning about aerials with trapeze and aerial hoop. This year I opted on Via Ferrata in the Red River Gorge area.

view from climbing up to the climbing area

 Via Ferrata at Torrent Falls describes it as "a way of climbing that consists of a steel cable that is attached to the rock face every 8-10ft.  Climbers are clipped into this cable with specialized via ferrata climbing lanyards.  Iron hand and foot rungs aid the climber as they ascend, traverse, and descend the course." This seemed like the perfect new experience to start my last year in my 30s. 

The company recommends reservations so I made one a few weeks in advanced. They just opened for climbing season at the beginning of March. Since there was just 4 in our group, we did not need to pay anything at the time of reservations. Their website was full of information on what to wear, bring etc. 

Our climbing adventure day arrived. My 3 friends and I packed the car with lunches and drinks and headed out for our 2 hour drive. It is just a few minutes down the road from Natural Bridge State Park in the Red River Gorge area. We arrived a few minutes early, but was able to sign the waivers and get checked in. We had about a 40 minute training session where we learned how to put our harnesses on, helmets, and practice on the training wall. Once we finished, the guides let us loose to climb.

section 2

section 2

 
There are 6 courses that you can climb ranging from easy to expert. You pay for an all day pass, so you can climb as many times as you want. They suggested Section 2 for us since it was our first time. This was harder than I expected even on the easiest one. I expected rebar for feet and hands all the time and the cable to not have so much wiggle room. There were always places for feet and hand grips, but it could be rock face, crevice. You were always attached to the cable, but for the first go around, definitely hard trusting the cable. 

We all made it through Section 2. My friend, Marian, and I opted for Section 3 after we all had lunch and debriefed about what we just did. Before we entered back into the climbing area, the guides checked all our equipment. Section 3 was intermediate level and went behind the waterfall. There were a few tricky sections such as climbing over a cliff to scale the rock face, but I always felt I had great hand or foot holds that made me feel more secure than section 2.

section 3 climbing over and scaling

 

 Next we tackled Section 1 which was more climbing up and down on the rock face. My last section I tried was the tight rope section. My arms were getting tired. I was also nervous not knowing the handhold on the remaining advanced courses, if I could complete them. The tight rope section you can climb to just that part, walk across and then climb back. The walking across was the easy part. Scaling back was more challenging considering I had to cross a gap between two rocks faces and I was getting fatigued. 

section 1

 

Tightrope

climbing back after the tight rope

Via Ferrata is for ages 10 and up. If you join their email, they send out discount coupon occassionally. They are open in all weather, but if storming, they wait it out. They sell gloves for climbing for $5. I brought cycling gloves, but felt they were too slick for me. I opted for no gloves. By the end of the day, my hands started to hurt from the death grips and knuckle scrapes. We arrived at Torrent Falls a little after 9am and left a little before 2pm

The via ferrata was a great experience. I loved the new challenge and experiencing it with friends. We each faced different fears, overcame, and met our limits. I would like to go back again and try the advanced sections.  Since we were so close, we stopped by Natural Bridge State Park for a short hike that ended up being 3 miles. I can't think of a better way to spend a day with some of my best gal pals.

Land Between the Lakes 60K- First Ultra Marathon!

My first ultra has finally come and gone. I have been actively planning this race for a year. I had hoped to run the Rough Trail Ultramarathon in November last year, but had my head and neck cancer surgery that same week instead. Needless to say this weekend of racing was bittersweet.

A group of 6 of us from my running group, Moms Run This Town, had signed up for the various races. Two were running the 23K, two the marathon, and then two running the 60K. No one was running the 50 miler which was the last distance this race offered.

 

It took us about 3 hours to travel to our race destination in Grand Rivers, KY. Packet pick-up was quick and easy. We then headed to our cabin we rented at Moors Resort to finishing getting ready for our race and have our dinner.

our cabin for the weekend

sunset outside our cabin

The race started at 6:30am central. We knew we had about a 20-25min drive to the race start in the morning. As we opened the door to head to our car, around 5:15am, we see all the snow! There was a light ground covering and it kept coming down. It was so beautiful! All week we had talked about the weather. It had gone from 70 and rainy to 40 and rain to 30s and snow and then back to rain in the mid-afternoon. In reality, we had a chance for a little bit of everything come race day!

pre-race photo

We made it to the race in Grand Rivers next to Kentucky Lake in plenty of time to visit the restrooms, drop off the drop bags, and walk about 7-8 minutes to the start line. As with typical trail race starts, it was pretty low key. The first 1.9 miles were on the road. My friends, Amy and Marian, and I all started together. We knew we wanted to start out conservative at the beginning, so we kept checking our watches to help with pacing. Apparently, my GPS watch was off a minute or two, so I thought we were right where we wanted to be. However, Amy and Marian's watches had us going 1-2 minutes faster. The funny part is that we talked about pacing not realizing my watch did not match their watch.

I am the one with the blue pack

Snowy trails to start the race

  Anyways, we made it to the single track trails ready to start our first loop. The snow continued to fall pretty much the first 5-7 miles of the races. It was gorgeous to see the trees covered and views of the lake. As expected most of the first loop, you were running with lots of other people and if needed to pass, it took a little while. There were some trees across the path, few creek crossing with little to no water, bridges with chicken wire on them, and mud. Lots of muddy running. The aid stations were about every 2-3 miles with water, SWORD, food, and restrooms. I had packed all my food: sport beans, honey stinger waffles, paydays, and lara bars for the day, planning on stopping as few times as possible. I also carried Tailwind, SWORD, and water. I ended up with mainly using the liquid forms of fueling. I stopped at one aid station on the first loop to refuel a bottle with SWORD and to use the restroom.

About 2/3 of the way through the first loop, we caught up to our friend, Jennifer. We got to run with her until the start of the our 2nd loop where she headed to the finish line for her 23K. I had two more loops to do. I was still feeling pretty good at this point. My goal was to continue to run on feel. With runners more spaced out, it was easier to go the pace you wanted. I wanted this loop to still feel easy. I stayed hydrated and fueled, checked if anything felt tense, hands relaxed, etc. On this loop, the trails were getting slick and even muddier in some parts. I decided to run the runnable parts at a bit more faster pace knowing I would be walking through the muddier parts to be safe and use the free speed that downhills bring. One spot of mud was the kind of mud that could take your shoe off. Fortunately, my shoes were on tight enough, that I didn't lose it. By the end of this loop, my hips were sore and blisters were forming on my right foot, but still feeling strong.

As I started, the third lap, I knew I would be entering unknown territory for me. I had yet to run over 26.3 miles. My biggest weekend mileage was 31 miles between two days. I knew my legs would be tired. I knew I would be tired of seeing everything for a third time. I also knew that I had run it two times and definitely had another lap in me. I wanted to still run based on feel, but knew it would take a little more effort to maintain the pace I started. The runners were even more spaced out, but I would catch up to some every half mile or so. Again the trails were in worse condition.  Fortunately, these trails were not as technical or as much climbing as I had trained on at Jefferson Memorial Forest. This lap I stop by the drop bags and put mine into the take back pile. I did not need to change shoes or shirts since the weather stayed dry. With 11 miles left to run, I started counting down the miles and focusing on the miles I was in. I thought people in my life - my family and friends. I thought about Kaiya who I run for that has CP, the people I had met through Livestrong program, and others who have fought cancer. I thought about how blessed I am to be running and not fighting cancer. It kept me going.

I finally made it back to the road to run the 1.9 mile back to the finish. The road miles back to the finish were the hardest. The concrete was tough to run on with tired legs that were sore. But knowing I only had less than 2 miles kept me motivated. As I came up over the last bridge, I could see my friends at the finish line and even saw one of them finish a few minutes before me.

I.am.an.ultrarunner!

So bittersweet to finish an ultra after the unexpected journey it has taken me on. When I finished, the lower half of my body was so sore. I definitely had the long run swagger. My friends and I waited a little while longer to see our friend (and my training partner) finish her first ultra. It was quite the experience.

I surpassed my goals. I was hoping to be in the 8 hour club and finished in 7 hours and 10 minutes. My pace was pretty consistent the whole race ranging from 11:00 to 14:05 minute miles. The few slower miles were ones waiting for the restrooms and refueling my waterbottles with SWORD. I also slowed down and walked the muddy areas more after the first loop.

Overall, this was a great race for a first ultra: plenty of aid stations, easy trail to follow, and not a technical trail (besides the mud). I learned I am not a fan of multiple loop races, but understand the benefits from a race directing standpoint with volunteers and ease of aid stations.
This race provided a fun opportunity to see another part of Kentucky that I have not seen before and share it with some fabulous running friends. Onto the next adventure!

Livestrong Program at the YMCA

Today was a graduation day for me. I graduated from the LiveSTRONG program at the YMCA!

This free program is for cancer survivors. The whole family is able to enjoy the Y's amenities for those 3 months for free. Since it is a free program, the YMCA has annual fundraisers to help keep this program free. The Greater Louisville YMCA has several branches to choose from for the program. Fortunately, the Y closest to me had times that fit in with my schedule: every Tuesday/Thursday for 90 min in the morning.

The program is 12 weeks and focuses on cardio, strength, and flexibility. It starts where you are fitnesswise and works towards your goals.  Every cancer patient has their own unique journey and recovery story. This program helps address the weaker areas to "Recover Strong" as they have as the slogan on the back of the shirts. I was fortunate enough to be able to start the program a month after my surgery. Having only surgery and already a runner, I knew I was ok in the cardio area, but needed help in strength and in the flexibility - especially my neck area.

The first two times you meet with the Livestrong coordinator are pretty casual. You get to know one another, share your story, and  might be able to meet a few of the other participants. You also have pre-assessements that measure your resting HR, cardio during a 6 min walk with post HR check, balance test, some flexibility testing, and percent body fat.

Our typical meetups including waiting for everyone to arrive and then start some cardio. We all did 30 minutes, but this could be less if needed. We had treadmill, elliptical, cycling, and rowing to choose from each time. Once the cardio was over, we headed to the strength component. This was individually based. We all started with the machines that our coordinator help set up the right starting weights and correct positioning for the machine. As we moved along in the program, Kate, our coordinator, offered up some additional strength training exercises that would help meet our goal. I was interested in the free weights and TRX, so I was able to get some instructions and tips on that area to continue building my strength after the program. Once we finished strength training, we stretched. This is really where I made some great headway with the flexibility in my neck.

Kate was there to help, but it was really us that had to put in the effort and dedication to reach our goals. My goals were to be able to swim - which meant I had  my mobility back in my neck and to be a stronger runner than before. I have been able to swim a couple of times, so that goal was met. My neck is definitely sore after the swims, but I can do it. Based on my post assessments (the same as the pre-asessments), I am stronger than I was. I gained 4lbs of muscles. My 1 rep max on both my chest press and leg press both increased significantly. I can already tell a difference in my running on the trails. My arms feel stronger and my legs can endure longer.

I am thankful I was able to participate in such a great program. Yes, there were times I did not want to go, so it was nice to have someone to meet there excited to see you and how you were progressing. Meeting up with other cancer survivors and hearing their journeys was also inspiring.

If you or someone you know is a cancer survivor, make sure you find a Livestrong program or something similar to participate. My mom, a 5 year colon cancer survivor, participated in a similar program. She had it all during treatment: surgery, radiation, and chemo! Her program introduced her to a gym as she was never a gym goer and made her so much stronger. She continues to participate in regular classes now. If you have any questions or think I could help in some way, please shoot me a message. Going through cancer and recovery is not easy, but having an ever growing support group can only make you that much more stronger.

Running at Charlestown State Park

For the past 2 months, my running has pretty much consisted of Jefferson Memorial Forest, Creasy Mahan, or country roads by my house. These are all great training places for my upcoming trail race, but I missed checking out new places.  I was pretty excited when my trail running sister, Marian,  suggested exploring a new park recently to change it up a bit. I offered up Charlestown State Park in southern Indiana which is about a 40 minute drive for both of us. We could run all 7 trails for about 13 miles. Neither one of us have been there, so the decision was pretty easy to check it out.

We carpooled from Kentucky, traveling over the new toll bridge over the Ohio River. The bridge was just finished this past December and has made traveling to my home state of Indiana much easier for my family and I.

The park was pretty easy to find just off of 62 with a big sign out front. Since we visited during the slow season, it was free to get in the park. Otherwise, out-of-staters have to pay $9 and in-state is $7.
We grab a map at the gatehouse. The park was really easy to navigate with just one main road and signs with the trails on this main road.

We typically run with our hydration vests and fuels, but fortunately with all the trails being under 3 miles we were able to leave these in the car and hydrate after each trail. When we started running the temperature was 28 degrees, frozen ground,  so we did not have to worry about our water freezing with them in the car.

Here is a brief summary of the trails.
Trail 1: This trail is marked as a rugged 2.4m trail on the park map. The footing on here was rocky and rooty in some parts. There were some cool big rocks that the trail went through along with overlooks of the Fourteenmile Creek. My Garmin got about 2.3m with 285 elevation gain.

Trail 2: This trail is marked as a moderate 1.4m trail on the park map. This had some small waterfalls that were fun to see along the trail. We got about 1.3m with 135 elevation gain. Everything was very runnable on this trail.

Trail 5: This trail is marked as a moderate 1.2m trail. It is located in the campground area. There is a platform overlooking the creek that was beautiful to see. I can only imagine what it would look like in the spring with the spring flowers up. We got 1.7m with 148 elevation gain. It was all pretty runnable as well.

Trail 4: This trail is marked as a rugged 2.9m. This was probably my least favorite trail based on scenery. The views from the other trails were just a little bit better in my opinion. However, we were on a quest to run all the trails today and with the sun shining in our faces we kept going. It seemed if a trailed was marked rugged, it was usually because of some elevation gain as well as some tricky footing with rocks and roots. This trail came up as 2.7m with 276 elevation gain.

Trail 7: This trail is marked as an easy 0.9. It is called the Rose Island Loop Trail. We started our running watches really at Trail 3. About the first half mile was a paved, steep downhill leading to a Portersville Bridge across the Fourteenmile Creek to Rose Island. This was one of my favorite trails. Rose Island used to be home to an amusement park in the 1920s. However, with the Great Depression and the flood in 1937, it was damaged beyond repair. Signs were around this trail with pictures and stories about the amusement park. With part of Trail 3 on our watches, we came up with 1.5m  with 59 elevation gain.

Portersville Bridge to Rose Island

Rose Island sign

Remnants from where the dance hall was. There also remnants showing where the pool, cottage, hotel. dining hall were located.

One of my favorite views.

Trail 3: This trail is marked as a rugged 2.1 miles. It loops by Trail 7. Part of the trail is paved as mentioned above and the other part is on the trail. Parts of this trail were very rocky and the climb up/down could be slippery if it had been more wet. This trail came up 1.5 on our watches since we did not include the pavement portion that we included for Trail 7. This had 302 of elevation gain.

Trail 6: This trail is marked as a rugged 2.3miles located at the far end of the park along the Ohio River. It had a steep climb at the start with bigger rocks to climb through. Then we ran along the bluff overlooking the river seeing the Kentucky side of the river. We came across a bridge overlooking a waterfall that was beautiful, but no really good places that had an overlook to it. Once crossing the bridge we figured out that the Trail sign had been turned around so we turned it back and continued on a descent to run along the river. Once along the river, it was an easy, flat run back to the car. We got 2.3miles with 272 elevation gain for this trail on our GPS watch which was spot on.

Rocky climb up to the bluff.

The fun descent down to the Ohio River.

The waterfall with no good overlook to it.

This park would be great to bring the kids and a picnic or even go camping for a night or two. They did have two playgrounds and some open fields to fly kites, play ball or whatever else your family may enjoy. 

This is just what we needed as we head into taper week for our first ultra - a 60K.  I would not want to run there after a rain. As the morning warmed up and the ground thawed, there were some slick muddy spots along the trails. The climbs were easier than Jefferson Memorial Forest. We still got 13+ miles in with 1000+ elevation gain. Bonus, we got to see the Ohio River from the other side for a change. It did not even feel like a training run for me. It felt like I was just out exploring in the woods with a friend stopping to enjoy the journey along the way.