The trail has some gentle ups and downs throughout, with a number of small foot bridges crossing the streams. A bit of standing water and some mud puddles added excitement to sections of the run, requiring thoughtful foot placement as well as the need to carry momentum.

This run was another in my training build-up to the Swamp Fox Adventure Race being held on March 20, 2010 in Francis Marion National Forest. (check out last weeks training run in Ion Swamp) The kayaking leg(s) of the race will launch from the Buck Hall boat launch, with a run or ride section continuing on from the Palmetto Trailhead just on the other side of the parking lot.

The adventure race will take place throughout the forest (the route will be a mystery until the day of the race), covering around 60 miles with kayaking the intracoatal waterway, mountain biking, running and assorted skill tests.

It was a perfect day, with temperatures in the high 50’s and clear skies.  Due to recent rains  the trail run was covered with water in several spots.

Background on Francis Marion, The Swamp Fox

Francis Marion National Forest is named after the the Revolutionary War militia leader Francis Marion.  Known as the Swamp Fox, Marion used South Carolina’s lowcountry swamps to not only evade British forces, but to stage successful guerrilla warfare against the more powerful army.

In November of 1780, Marion earned the nickname he’s remembered by today. British Lieutenant Colonel Banastre Tarleton, informed of Marion’s whereabouts by an escaped prisoner, chased the American militia for seven hours, covering some 26 miles. Marion escaped into a swamp, and Tarleton gave up, cursing, “As for this damned old fox, the Devil himself could not catch him.” The story got around, and soon the locals—who loathed the British occupation—were cheering the Swamp Fox.

Marion took command of a militia and had his first military success that August, when he led 50 men in a raid against the British. Hiding in dense foliage, the unit attacked an enemy encampment from behind and rescued 150 American prisoners. Though often outnumbered, Marion’s militia would continue to use guerrilla tactics to surprise enemy regiments, with great success. Because the British never knew where Marion was or where he might strike, they had to divide their forces, weakening them. By needling the enemy and inspiring patriotism among the locals, Busick says, Marion “helped make South Carolina an inhospitable place for the British. Marion and his followers played the role of David to the British Goliath.”

Read more: http://www.smithsonianmag.com/history-archaeology/biography/fox.html?c=y&page=2#ixzz0gEKZ06FV

The Camelbak Classic hydration pack is little more than the material required to contain the 70 oz. water bladder.  There is a bungee compression cord on the back and one small pocket, large enough to hold a pair of keys, I.D. and phone. Of course the advantages are a light weight, stream-lined pack that is great for short to mid-length runs and rides. For me, this small hydration pack is also the right size for adventure race training , allowing me to toss it in a 10 liter dry bag along with my shoes to tow during swims.

Camelbak hydration packs - Classic (left) and Helena (right)

The 10 to 12 hour adventure race that I have next month will require that I carry more gear, prompting me to select a hydration pack with more capacity.  I’ll need to pack a rain shell, bike repair tools, first aid kit, knife, rope, food and–of course–water. With a very strong affinity to Camelbak, I went straight to their lineup of larger packs to begin my search.

After spending time online to look at all the possible hydration pack selections, I went to a local store to try them on and figure out what works for me.  Half Moon Outfitters in Mt. Pleasant, SC, had a pretty broad selection with at least a dozen different Camelbak models.  Of these, 6 were in the large capacity category. I filled each hydration pack with sand bags, used to test the weight distribution and fit of backpacks, and wore them around for a while testing range of motion and comfort. (Check out REI’s article on How to Choose a Hydration Pack)

Camelbak hydration pack strap connection

I was surprised to find the best fitting hydration pack for me, my build and my needs was Camelbak’s Helena model, a unit being marketed to women. I like that it rides fairly high on my back, leaving my torso mobile.  I also found the actuated connection points for the shoulder straps to be significantly more comfortable than the sewed on straps of other models—perhaps this change represents an enhancement from 2009 to 2010 models. Additionally, the hipbelt on this model was narrower than the male models and suited me better.

Other features of the Camelbak Helena are 1,300 cubic inches of storage, 100 fl. oz. water bladder, a bike helmet pouch, tool organizer inner pocket and plenty of attachment points to tie down gear.

“…when I entered the sport of triathlon . . . my mentality was to go as hard as I could at some point in every single workout… Then came the heart rate monitor. …Phil Maffetone, who had done a lot of research with the monitors . . . said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran.”

“So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute.  …below this number my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock.”

“So, for the next four months, I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate [and] my pace . . . improved by over a minute. And after nearly a year of doing mostly aerobic training . . . my pace at 155 beats/minute had improved to a blistering 5:20 mile.”

The formula for maximum aerobic heart rate:

1. Take 180
2. Subtract your age
3. Take this number and correct it by the following:

- add or remove beats based on age and fitness level [see full article on Heart Rate Training]

According to the formula above, my maximum aerobic heart rate is around 144 beats per minute (180-36=144).  According to my Garmin Forerunner 310xt training tool, taking a more precise measurement of my heart rate training zones, my maximum aerobic heart rate is 148 beats per minute.  I’m going to use this number instead of the general formula above.

I don’t know that I have a goal as ambitious as running 5:20 miles, but the overall outcome of heart rate training as described by Mark Allen is exactly what I’m looking for.  I’ve been going about my endurance training with the same mentality he describes in his early days.

Training in an anaerobic zone

I would love to see the results he was able to achieve within the first several months of heart rate training. I’m going to commit to this approach for the next four months and record my results below.  Come back to see my heart rate training results posted below.

Heart Rate Training: Week 1

I’m three runs into my heart rate training regimen and have realized several things.  First, Mark Allen aptly noted that you need to check your ego at the door.  My mile run pace at 148 heart beats per minute is currently around 10 minutes per mile. WHAT!!!  It’s really hard to back off and run that slow.  The second realization though is how much less fatigue there is when keeping my heart rate down.  I’m committed to continue and really look forward to seeing the results.

Heart Rate Training: Week 2

Entering the second week of maximum aerobic heart rate training and I’m having serious doubts about the value of this training regimen. I don’t doubt the science behind the approach, but I’m questioning whether my current aerobic base or perhaps some other aspect of my conditioning is adequate enough to get the most out of heart rate training right now.  I’ve had to decelerate my pace from 8-8:30 to a coma-inducing 11+ minute pace to keep my heart rate below 148 beats per minute. I’m barely evening running at that pace, having to alter my form to something that resembles a slow shuffle. I just have to question whether I’m a good candidate for this training program right now.  I’ll go do some more research and report back with what I find.

Target Heart Rate Research:

Well, my suspicions were validated – training with a target maximum aerobic heart rate of 148 beats per minutes (bpm) didn’t feel right, and it doesn’t appear to be right for me.  After reading through some more online resources on the topic, I’ve revised my target to 155 bpm–75% of max.  Recalculating my training zones started with recording my actual resting heart rate after getting in bed last night (57 bpm). Then I used an online target heart rate calculator to come up with an estimated maximum heart rate (187 bpm).  I’ll continue to research and revise this number . . . until I’m intimately familiar with the science and reasoning behind it.

The Park Angel program is a brilliant initiative to get people involved.  It gives members an instant identity and easy to communicate mission. I’m just a newbie, but can’t wait to get involved, meet some fellow park lovers and start pulling my weight to improve the natural spaces that I frequent so often.

So shortly after joining the Charleston Park Angels through the website, I received a very warm and well done welcome package in the mail. It’s printed on very nice  partially recycled paper and personalized with my name and member number hand-written in the booklet. A pin with my set of wings were included to share my support with others.  My favorite though, was the set of cards with facts about local Charleston parks – I love trivial facts.

But perhaps best of all, is the Bark Angels twist for dog lovers.

Saturday, March 20, 2010 / 7:00 AM

Downtown McClellanville
Registration Closing Date: Friday, March 12, 2010 @ 11:59 PM

Early Registration ends on February 9, 2010
Solo $105. /2 person team $210 / 3 person team $315 / 4 person team $420.

February 10, 2010 until March 12, 2010
Solo $155 / 2 person team $260 / 3 person team $365 / 4 person team $470

Designed to cover approximately 55 miles, racers will be required to plot UTM coordinates to locate check points while Kayaking, Mountain Biking and Trekking throughout the day possibly facing all elements at any time, not in any particular order.

Adventure Racing: Mountain Bike, Kayak and Trek while orienteering the day.

[Heads-up: The organizer's website is organized in a discussion board application - a bit funky to navigate. Be sure to note the posting dates of information as they may reference races from earlier years]

Event Details: http://www.kandoadventures.com/advforum/forums/thread-view.asp?tid=30&posts=1

Required Gear: http://www.kandoadventures.com/advforum/forums/thread-view.asp?tid=33&posts=1#M52

Register on Active.com: http://www.active.com/triathlon/mcclellanville-sc/palmetto-swamp-fox-adventure-race-2010