Team Fast Eddy

Calico 50K - 3.58:35 3rd place

2012-01-24T16:50:00.005-07:00

Calico Ghost Town. The place where old dudes go to race!

I thought I was headed out to Calico to see where my fitness was but when I saw Jorge Pacheco I knew it was gonna be a fast juan. This was 4th time at Calico for me with previous times of 4.09, 3.54, and 3.56. If could get anywhere under 4 then it was a success, only having 2, 20 mile runs under my belt in the last 2 months. Jorge has also been out to this race before with a time of 3.56 so he knew the course and for some reason when I saw him, he just looked fit and fast.

Off the line, Eric Clifton took off in is flame laden tights along with Roberto Leonardo and Jorge Pacheco. I thought about seeing how long I could hold on but I elected to sit in behind and watch as they slowly vanished. Just to give you an indication, through 2 myles I was 12:54 and they were a good 200 meters up on me. Except Clifton, I passed him 800 meters off the start. The course starts downhill on the road so 6:20s seemed relatively easy but I knew the climbs and sandy jeep roads would soon start. It really is the sand that's a killer on this course, constantly trying to find a stable line but always sinking in - takes a lot out of you. By the time we got to the first aid station at mile 7, they were about 3 minutes up on me. With 800 ft of climbing and sandy tracks I still managed a 48:49 but it was hard work.

Much of the same sandy jeep roads all the way through mile 17, where we finally reached to top. In comparison to previous years, I felt like this was the best I had run up to the top and yet both those guys were pulling away. Over every hill looking down into a valley I was surprised I couldn't even get a glimpse of them. At the top there is a short out and back section where I could finally see them with Jorge 12 minutes up and Leonardo 4 minutes up. Up to this point I felt solid and full of energy and the nice thing to know is that I was just picking up my first bottle of EFS Liquid Shot Kona Mocha. More to come on nutrition.

Now it's time to fly and see what the old legs have left in them. From the top we descended with a very nice grade (not too steep) for the next 5 myles in which I clocked a 33:13. The EFS liquid shot was starting to kick in and I was starting to hunt. But I'll be damned that I finally got a glimpse of Leonardo (Jorge was out of sight) and he was still 4 minutes up on me. 23 myles in and I was running out of real estate, although more hills were coming so I thought with my energy I could reel in Leonardo. It's a really good feeling to have the energy to hunt and go faster at the end of the race, if you know what I mean - I felt awesome! Pulling into Calico Ghost Town I finally ran out of real estate and clocked a 3.58. Jorge ran an amazing 3.38 for a new CR and Leonardo ran a 3.53. Here are my gps tracks. Note: 4000ft of climbing and Jorge still ticked in under 7 pace. In the end it was a MEXICAN MASTERS PODIUM - arriba, rriba, undaley, undaley! In all honesty I felt like I ran faster than a 3.58 but at any rate this makes me feel very positive where my training is heading.

Jorge, Roberto, and Scott - doesn't sound mexican

Onto my nutrition plan: Prior to me flying out I received a package from First Endurance full of new products. One flask of EFS Liquid Shot Kona Mocha, One bottle of Pre-race caps, a hat, and a t-shirt representing 10 years of First Endurance. I know better than to try something new at a race but I couldn't help myself because after all I have experimented with Pre-race powder last year. The pre-race powder always gave me a stomach ache so I was a little leery. At any rate this is what I did:

Woke up at 3 AM and nibbled on a Powerbar during my 2 hour drive
60 minutes prior to the race - 20 oz bottle of EFS grape
30 minutes prior to the race - 3 Pre-race caps
10 minutes prior to the race - 2 gulps of EFS liquid shot vanilla
45 minutes into the race - Power gel and a banana
Through 2 hours into the race - 20 oz bottle of EFS grape
2 hours into the race - 2 Pre-Race caps
Final two hours - 20 oz bottle with EFS liquid shot Kona Mocha diluted into bottle
Within 30 minutes of finish - 20 oz bottle of Ultragen Orange Dream

Energy was solid for the entire race. This will be my nutrition plan for any 50K race. I will tweak it a bit for a 50 miler but the ingredients will stay the same. I cannot wait for you to taste the EFS LS Kona Mocha flavor! If you love coffee, you will love this! I am also excited how the Pre-Race caps really helped, they really gave me that little zip in my legs that I needed in the end.

Inspired

2012-01-07T17:37:00.009-07:00

Amidst my own 21 mile run today I watched the Bandera 100K trail National Championship via irunfar.com. Great coverage once again Bryon!

Pearl Izumi Ultra running team was in full force today to include veterans Nick Clark and Darcy Africa, rising -check that- bonfide star Timothy Olson, and new addition Dylan Bowman. I woke up this morning and had that excitement as if I were racing today. Just what I needed to motivate me for my own 3 hour run. Great results today - Timothy Olson 100K trail National Champ (8.28:38), Dylan Bowman 4th place (8.40:05), Nick Clark 5th place (8.57:30). Darcy had to call it quits at the 50K mark because of hamstring issues - get better quick Darcy! Speaking of Darcy, here's a recent article in Outside online. Check out the photo below - even Joe Uhan (8.38:53) is sportin PI. And don't let Mackey (8.38:28) fool you, he is a secret Pearl lover too!

Timothy Olson, Dave Mackey, Joe Uhan, Dylan Bowman, Nick Clark Photo Bryon Powell

Lately with all the travel I've had the best intentions of running on the road but when it comes right down to it, I am so tired once I get to the hotel if I do run I am totally not into it. Result is poor quality of runs. The positive spin is now I'm visiting the same places more frequently so now I know where most of the trails are located. For instance, the Leona Divide and Angeles Crest are run near Arcadia and Sierre Madre and I have been staying near there for my past couple of visits to California. Now I will make it a point to find a Marriott (gotta get points) in those cities even if I have to travel to Santa Barbara for the day.

Today's race at Bandera has inspired me to train hard no matter how tired I am. Thanks guys!

Last thing, here is my race schedule for 2012. Still a lot of unconfirmed but this is what I'm looking at for 2012:

Calico 50K - January 22nd (only because I'll be in Bakersfield)
Chuckanut 50K - March 17th
Leona Divide 50 mile - April 28th
Quad Rock 50 mile - May 12th
Squaw Peak 50 mile - June 2nd
Hard Rock 100 mile - July 13th
Colorado Trail FKT ?? - August
Run Rabbit Run 100 mile ?? - September 14-15th

Here's to a successful 2012 with family, work, running, and friends!

Happy New Year!

2012-01-02T19:01:00.002-07:00

It's a new year so it's time to start some new habits, like posting more regularly on this blog.

Two years ago in 2010 I took two steps forward in my running ventures, putting up some pretty good times in various distances: 2.37 in the marathon, 3.13 in the 50K, and under 28 hrs at Hard Rock. I worked hard and it paid off. This last year in 2011 has been a struggle -to say the least- in my running ventures. I guess you can say I got complacent, hoping to springboard off the previous years hard work. I can say that now but as the year progressed I felt as though I was putting the work in (the myles reflected it 3228) but there were other things going on in my work life that took most of my energy. I traveled most of the year, logging a staggering 153 nights in hotels for business, and achieving 1k status on United - illustrious life I know. It's not only been exhausting on me but my poor family has suffered as well. Having said that, there are only 24 hours in a day and something has to give and in this case my running/training at a high level was a no brainer. Yes I got to travel the world, running in 5 countries, but my family was right there by my side.

I can't say that 2012 will be any better but if I were to put all my eggs in one basket I would put them all into the San Juan mountains. My family loves that place just as much as I do and it's a family reunion of sorts. I have put my vacation in already for 3 weeks leading up to Hard Rock so hopefully it will be enough to get a PR at HR.

Aside from my job and running, family comes first. I've stated that already but readers of this blog I need your help, better yet my brother in law's son needs your help. His name is Beckam Robinson and he is 5 years old and in need of a kidney transplant. He has been functioning normally on about 30% of one kidney for most of his life and now that portion is starting to fail. I ask you to go to this website and make a donation - please! $1, $5 - doesn't matter, every little bit helps as insurance does not cover most of this transplant, if any at all. In addition, the Robinson family are selling bracelets for $3 so if you see any of us please buy a bracelet. Thank you in advance! I will also put a permanent link on the side of this blog and remind you from time to time throughout the year.

721 for 140

2011-12-03T07:55:00.004-07:00

If you don't know those numbers then obviously this post or invite won't mean a thing. And you live on Mars...

721! 721 frickin applicants for the Hardrock lottery on Sunday, December 4th. Yes, pale in comparison to the 2000 that applied to Western States but I think the odds of getting selected are about the same for both. No doubt WS has more history but my analogy is of a skier: If you want to be seen (and the key word is "seen") on groomed, wide open runs with night life to boot then you go to Vail. If you want to ski (and the key word is "ski") gnarly terrain with tons of fresh powder all day, every day and no night life then you go to Silverton resort. Vail costs a lot of money, Silverton not so much with your own guide... You get my point.

Hardrock is a special race for anyone who has participated. And I say "participated" because it goes beyond just running the event, it's anyone who has volunteered or even spectated. This is a community, i.e. one big family. For the last 7 years my family and I have gone to Silverton the first part of July, almost as a pilgrimage. Last year I did not run but I had the pleasure of crewing and pacing for Nick Clark but my family did not come and it was different. In fact, my wife and father in law were upset when I decided not to run and said, "well, what are we going to do now?" So you see, it gets in your blood. But once you come to Silverton for Hardrock and meet the people and see the amazing scenery, you will know what I am talking about. It's really special.

Anyways, to extend the large family to the front range, Todd Gangelhoff is hosting a Hardrock lottery party on Sunday, December 4th. You don't have to be in the lottery to participate, come over to see what this is all about and go for a run with us before hand. I will be the whipping boy once the lottery is over by all those not selected because I have an automatic entry. And I am proud to say that! I have been on pins and needles every year I have entered. One year I got into the race the day before, that sucked. But what I'm saying is that if you don't get selected there is still hope. The edge of getting off the wait list is around 30 to 35 slots, I was 33 that year...

Here are the specifics:

The Hardrock 100 Lottery Brunch and Happy Hour

It’s better to be disappointed among friends

Fun run starts at 7:30 am

Food, beers and lottery begin

at 11:00 am

Dec. 4th, 2011

5333 Golf Course Dr.

Morrison, CO 80465

3/748-0666

teamgangels@gmail.com

Pearl Izumi

2011-11-18T07:43:00.006-07:00

Many things going on in my work life right now so I won't have time to blog about everything but I did want to put up a couple things here.

Group Run tomorrow:

Come on down to the The HR Backcountry Pancake Trail 20 miler next Saturday (11/19). Arrive at 7am for coffee, juice, and to take care of pre-run business. Run starts at 7:30am from my house and will follow the trails for about 18.5 miles before hitting pavement for the last stretch back to the house. Upon our return, there will be plenty of hot pancakes (thanks to the lovely Tanya), and more coffee and juice for all. The HR trails around the backcountry are more like a lumpy pancake. Plenty of ups and downs, twists and turns. There is a bunch of fun single track. It's a good workout, but won't completely kick your butt.

My address:

Woody Anderson
10888 Valleybrook Circle
Highlands Ranch, CO 80130

REI just started picking up Pearl Izumi shoes, in particular, the Fuel and Peaks. I ask the readers of this blog to go to REI.com and write a review for each of these shoes. That's if you have tried them. And be honest. Pearl Izumi is looking to make their shoes better for what you need and they won't know what you want if you don't say. Your reward will be, well, better shoes for you but I will also give you a little gift next time I see you. Just go to the website, type in Pearl Izumi shoes in the search box, find each of the shoes, and simply write a review. You will need to set up an account but that's not such a bad thing, it will allow you to buy things online and not have to go fight holiday crowds. Everybody wins! Thank you!

Along the lines of shoes, Pearl Izumi is looking for wear testers. I obviously have been a wear tester for the last 6 years but they just changed their wear tester size from a 10 to a 9 so I am out. If you would like to give some honest feedback to PI see the below message:

SIZE MATTERS. WEAR TESTERS NEEDED: attention all local Boulder/Denver Pearl Izumi fans. We are in need of some men's size 9 RUN footwear Fit-Testers. This will involve spending 30 minutes at the PI HQ with the development guru fit testing our new patterns. If you are interested and available this week, please call 303-464-6100 for more information.

And the last thing, check out the video below. This is really well done! It really captures all the pivotal moments at UTMB. Enjoy.

Krispy Kreme Challenge

2011-10-17T07:38:00.009-06:00

For the last 3 years the CRUD group has felt compelled to put on some sort of eating challenge during the year end party. And each year I gladly participate. We've done 3 Chipotle burritos for fastest time, one large Domino's cheese pizza for fastest time, and obviously donuts this year for fastest time. The big difference this year was the running part - good lord!!

In fact, the Krispy Kreme Challenge is an official event back in North Carolina that started back in 2004. This year there were over 2700 finishers raising $100,000 with all proceeds going to the NC children's hospital. Great cause. Although our little outing didn't produce quite as many participants, 7 in all, maybe we will grow this event and find a worthy cause in future years.

I only had one goal - beat JT! I beat him last year but with him running a 17.20 5K (more like 4K) earlier in the morning I knew his legs were primed. I have not been doing any sort of speed training for this event but I certainly have been training the eating part since UTMB. Our course was actually 2.1 myles but whose counting right. Rick tried to get it reduced to a mile cause he was tired but we wanted to do the official challenge. Oh and before I forget, Brooks wussed out because he is apparently whooped. Neal was also a no show but probably had a legit excuse like saving someones life on Pikes.

Anyways, I took off from the start and just did what I could, and if anything, get a similar split on the second two myles. My splits were: 12:41 - 4:07 - 12:53 = 29:41. I never had the urge to throw up just a humongous side ache. One piece of advice, if you ever decide to do this, don't drink a lot of water to get the donuts down. They are caked with enough hydrogenated oils to slide down your throat pretty easy. And if they are hot you could cut the time down eating in half.

Here are the results:

Scott 29:41 (will compete for the world title next year)
Sean 35:45 (who also a 1/2 grump earlier in the day)
Rick 36:55 (will never eat another donut)
JT 39:35 (ran a 4K earlier in the day)
Andy 45:01
Harry 46:58 (didn't puke but spit up water and sugar substance??)
Chris 56:12 (doesn't have to go home to NC now to do the challenge)

Thanks to JT and Katy for once again hosting the CRUD party! They have a great house for entertaining, especially the PI party patio. Come see the patio during the next event, The Ponderous Posterior 50K on January 14th.

I am old(er) and wise(r)

2011-10-09T18:27:00.016-06:00

OK maybe old(er) but certainly not wise(r)...

I ran a race yesterday because... well. I'm an addict. It was not one of the wiser things I've done in my life when I was suppose to be healing the body. All I wanted to do is to test my fitness. There was an option to do a 5, 10, or 20 miler, naturally I did the 20 miler.

I woke up at 4:30 AM to pelting horizontal rain hitting the window and immediately tried to talk myself out of it. I hadn't signed up, but then again, this kind of stuff was right up my alley - the uglier the better. Besides, with all the required gear UTMB required (waterproof everything) I had an excuse to actually put it to the test. By 6 AM it was a full on snow storm, still horizontal. No breakfast this morning just the normal coffee and the not so normal EFS liquid shot. Mmm put it together and it tastes like a vanilla latte, try it.

The race started at Jaxon's school parking lot about a mile away so I was way early. I was surprised there were already quite a few people standing around the start area. Walking to sign up there was about 3 inches of slush all over the parking lot and my feet were immediately wet - this was gonna get ugly. I sat in my car to stay warm and bundled up with all my Pearl Izumi WxB gear. Now I'm not one for pimping product on my blog but I get lots of questions about what works best for particular conditions. So for all those interested in knowing what works best for rain/slush/snow mixture I will tell you that there is no better gear than Pearl Izumi waterproof stuff. They have been keeping cyclists warm for years in the worst conditions and they use that same knowledge and know-how in the run gear. At UTMB we had to have a waterproof jacket with hood along with waterproof gloves, just name a couple of things on a long laundry list.

P.R.O. Barrier WxB Gloves Fly Barrier WxB Jacket

Honestly these two items kept me dry and warm. I ended up shedding the jacket midway because I started to sweat a bit as the snow stopped and the sun got higher. I was also able to move pretty freely with the jacket on. Usually restriction of movement is a deal breaker for me and most always go without.

Anyway on to the race. There were only about 25 of us and immediately a guy sprinted off the start. Yes this was a race but I was prepared to stay within myself and just test my fitness. I started off the line with good friend Roger Stones, who is starting a solid base for his run at the Leadman 2012. We ran together, very comfortable, for about an hour and then slowly drifted apart. There were lots of out and backs which required lots of volunteers so thank you to all those hearty souls just standing there getting cold. Although there was one junction with no signs or volunteers and of course we took the wrong way. It was the start of a loop and I knew we would end up in the same place but problem was that we ended up cutting off about 5 minutes. I don't know what they'll do but it really doesn't matter to me because I got my workout in while spending time with friends. Woody was also out there and he didn't take the wrong turn. The reason I know this is because we were going in the opposite direction around the loop.

Coming back through the start/finish area was messy. The snow was now trampled from the 5 and 10 mile runners so the traction was a little tricky. But what made matters worse was trying to weave through the other runners. Most people moved with an "on yer left" but some had music so there was no moving them. An hour and 1/2 into the run I was actually feeling really good and felt like I was speeding up while charging uphill. But not having done a single run over an hour-twenty since France I knew it wouldn't last. Sure enough about an hour forty-five I felt the slow down hit me.

Honestly, I was shooting for 2.30 which would have been a 7:30 pace with 1500 feet of climbing. Pretty realistic especially with the conditions. At mile 17 the course turns down for the remaining 3 myles (I know every step as this is my daily training ground) so I decide to see if I can get under 2.20, which would be 6:40 pace. I crossed the finish line in 2.19:55 for an overall 6:59 pace. Now I did take an inadvertent shortcut so my pace was probably more like 7:05 or so. But hey I'm pretty happy either way.

So why was I not wise(r) to run this race? Good result but at the cost of still not healed. My feet are still killing me and my lower back was acting up again at the end. I was pretty stiff and walking gingerly all day yesterday. Not a good sign for someone who is supposed to be taking it easy and healing. I guess ultimately I wanted to know if JFK 50 was still in the cards. Probably not. To top things off I just got a new position at my work which is based in Los Angeles. The travel and new responsibilities just won't allow time to train like I need. I will officially hang up the shoes as far as ultras are concerned for 2011.

One quote to leave you with: The magic is in the man not the miles. Bill Bowerman

Hey-Hey looky here!

2011-10-02T15:48:00.006-06:00

A new blog post that is long over due. I've been slacking only because the motivation on the running front has been extremely low. Coupled with the fact that travel for work has been maniacal. It's amazing that I used to post everyday and now I'm lucky if I get one a month. I will get better - I promise.

First things first, go here and give some feedback to Lisa Klarmann for a research project she is working on for school at the University of Bayreuth. Here is an introduction from Lisa:

Dear Runners,
by participating in this survey you are supporting a final thesis concerning choice of route, motivation, and equipment of runners. The survey is available in English, German and French. By taking part in this survey you have the opportunity to win a pair of PEARL iZUMi Peak II Trailrunning shoes!!! Thank you very much in advance and all the best for your upcoming runs.

I am extremely late in posting this so I hope the link still works, if not let me know. Lisa was part of the PI crew over in France and has done an internship at Pearl Izumi in Germany. In addition, her brother Mortiz was our Physiotherapist while in France.

Now onto my current state. My feet are still killing me. The tendon that connects my forefoot and heel is very tender each and every morning. If I run, it takes a good 15 minutes to get them to stop hurting. I am pretty sure with all the climbing at UTMB and never letting my heel hit the ground has everything to do with this problem. I'm also pretty sure I know what it is but I refuse to go to the doc. And yes Karl I have played a doctor on TV before... Karl loves it when people self diagnose.

In conjunction with the feet, the mind is just not into running right now. Over the past 8 years I have learned my body pretty well, enough to know that I need a break physically and mentally in September or October. This year it may be both months, if I want any chance of doing things I plan for next year. I ran 119 myles in September, my lowest total since I had achilles problems 3 years ago. But when I look back on this year I've run 2711 myles so far, which is over 300/month. I won't push in October if I don't feel like running, I'm more than likely going to go back to Cyclocross racing and get in the pool a couple times a week.

I mentioned next year. I have a very loose structure what it will look like so I might as well tell you: Chuckanut, Kokopelli FKT, Jemez, HardRock, CT FKT, Leadville or Wasatch. The big deal for me is obviously the Colorado Trail FKT. I've done the trail once and vowed never to go back but it is calling my name to give an honest crack at the FKT. A lot can change but that's what I'm currently thinking about. In addition, PI is setting the incentive schedule right now so that could drive other races to pop up.

Speaking of Pearl Izumi, we are currently in the selection process for next year. Lots of talented runners out there, both men and women vying for a few slots. My role has changed a bit but before I say anything about the team I will wait until the official team has been announced. Look for something in the middle of October. It is going to be an exciting year for Pearl Izumi Ultra running team!

I think that's all for now. Outside of watching some football and checking on my fantasy football team all day, typing this post has actually made me feel like I accomplished something today. Talk to you all soon.

UTMB - 29.17 40th Place

2011-09-02T06:49:00.017-06:00

Strap yourself in with a 6er because this is a long one.

Planning the night before with Euro PI crew

This year leading up to UTMB has been filled with mediocre results so I was frustratingly expecting the same kind of result. A result, nonetheless, but not to expect anything that would place me in the ranks of the elite immortals. But you know how it goes leading up to a race, getting excited, feeling good, and stretch goals are heightened. Thank goodness for my wife to bring me back down to reality. I had told her a couple months ago that I was going into UTMB to gain the experience of a lifetime and have no other expectations. When she heard me talking to others about time goals she said, "uh... remember NO expectations, have fun - right?"

And so the stage was set to enjoy the day and here is my journey through three countries, two nights, and one full day:

Chamonix to Le Contamines (0-31.1k)

As most of you already know the start was pushed back to 11:30 PM because of weather, which meant another 5 hours laying around. I didn't let it bother me because I could not do anything about it. Ironically it had been in the mid 90s all week and this was the only day to have temps hovering just above freezing. The Euro PI crew set up shop in a cafe next to the start so we had a warm, dry place to stay until minutes before the start. We made our way over to the corral that was designated for specific numbers, of which we all had. Thank goodness because the pack of runners behind us went around the corner out of sight. Roch Horton did not find his way to this corral and ended up an hour and 1/2 behind making his way through people.

Music was playing loud, announcers even louder (in French) - the atmosphere was electric. All I could do was smile and hug my fellow Americans around me to wish good luck. Killian was standing right next to me in a Salomon swim cap. Kidding I said "swimming too? what next rally car?" He didn't understand and I laughed. Salomon is everywhere in Europe and that was the genesis of my comment. Anyways, trios-deux-un-Allez!! And we were off! People sprinted off the line, people shoving, gaining position. Not more than 50 meters off the line a woman fell right in front of me, I tried to jump over her but caught her leg sticking up in the air and I fell, losing one of my handhelds. I looked up and herds of people were coming, in a panic I located my bottle, someone grabbed me by the armpits to help me up, and I was off and running again.

Running to Les Houches (Le Zoosch) I surveyed the damaged, nothing broken just a bunch of road rash on my leg, hip, and elbow. Maybe it was a blessing in disguise so that I would start slow. On the way to Les Houches is pretty flat (153m) and only 7.9k, mostly letting people pass me and wondering if I should put more clothes on. Once we leave Les Houches we hit the first climb of the day and reports of snow on top of that climb. I decide to keep just my arm warmers and vest over my shirt. I end up going through Les Houches in 59th place.

Comparing the climb from Les Houches to La Charme (800m) to the others seemed a bit small but that was the wrong way to think about it because it went on forever. I was climbing good, not as hard as SZ, but keeping the breathing under control while passing some people. At Le Delevret (14k), which is almost at the top, I was in 49th place in a time of 1.28. I was soaked to the bone and shivering. I should have put on the waterproof jacket earlier. The only thing I could do was to get down quickly but that was a problem because it was slick grass with wet snow on a steep incline that made for a disaster waiting to happen. I saw a bunch of footprints wiping out so I was careful and slow which made me colder. It was literally middle of the night and we were descending through these small villages along the hillside and people were out in droves with their cow bells yelling allez-allez-allez!

Finally down in Saint Gervais (21k) with a time of 2.10, a descent of nearly 1000 meters. Warmer now though. I stopped at the aid for at least 5 minutes, surveying the food so I could get a flavor for what I would see all day. I ate a bunch of bread, cookies, and some sort of sweet crackers.

Mouth full of food at Saint Gervais

Leaving Saint Gervais we follow le bon Nant' river valley for another 10k to Les Contamines, a little bit of climbing but generally flat so it's good running. Along the way Dakota Jones, yes THAT Dakota Jones, came up on me and we casually made our way into Les Contamines chatting about our adventures over the past 3 weeks. I must say it was quite the pleasure to have Dakota and Nick as my travel mates, we shared in some experiences that will forever be etched into our memory. Dakota entered this race tired. But part of our 3 weeks we had the mindset of doing it ALL. And Dakota epitomized that mindset; why not climb Mt Blanc with Killian less than a week before the race? It wasn't for me but Dakota said "shit yeah!" So taking it easy 31k into a brutal race was more than appropriate.

Once in Les Contamines (31k and a time of 3.17 - 47th place), my Euro PI crew were there to meet me with a full change of dry clothes. I knew I'd be wet. Moritz, Lisa, and Sabine (thank you guys) helped me change out of clothes that were clinging and were tough to get off. I couldn't help much because my hands were frozen. I'd taken about 10 minutes to make the change so Dakota was off and I was hopeful that he could methodically enjoy his day. For me, I was feeling OK but pretty much par for the course for the year. Meh. I was bound and determined to not get caught up in racing but just let the race come to me. I was eating a ton of food through the aid stations and climbing exceptional well to this point so I couldn't ask for much more.

Les Contamines to Courmayeur (31.1 - 77.7k)

Enough of the flat running, leaving Les Contamines is a stout climb up to the Croix du Bonhomme (2486m) for a total 1286m of climbing. And if you were wondering, 1 meter equals 3.28 feet so in our American world that would 4218 feet. My climbing legs were great. Still keeping my breathing in check I was passing a bunch of people. I felt at this point I was finally hitting my stride. It was on this climb that I passed the Spanish woman (eventually 2nd) and she seemed to working really hard. Half way up the climb at La Balme I was in 47th still but by the time I reached the Croix (44k) I was in 39th place with a time of 5.33.

Now the big descent (950m) into Les Chapieux where I would see my official PI crew of Linus and my wife. I thought I was going down at a reasonable pace but people were flying past my as if Les Chapieux was the finish. It was dark, snowy, and technical. I'm not the best at descending but I felt like these people were taking unnecessary chances way too early. Thee trail was really multiple trails that had been formed so it was easy to pass. I didn't mind methodically picking my way down, knowing I would have many more to go so I should save the quads. Turns out most of those people who passed me were at Les Chapieux when I arrived, so I guess pick your poison. Now in 58th place and a time of 6.15 - 19 people passed me on the way down and it took me 40 minutes to go 6k. Feeling very good and relaxed. It was very refreshing to see Nicole and Linus. We changed out my clothes once again because now it was nearly twilight and the sun would get hot. Again I ate a bunch of food, gave my wife a kiss, and I was off up the road to Col de la Seigne climb (1050m).

I turned off my light no more than 2k out of the aid station and found Mike Foote running up on me. We had a nice little chat and he was off running - looking good I might add. I told him I didn't want to see him again like we did at WS100. I certainly did not as he was the top American in 11th position - very nice job Mike Foote! Very impressed! After Mike left I caught up with Hal Koerner who was dealing with some foot issues left over from WS. He didn't look like he was in too much of a bother but bummed he was still dealing with it. I was still hopeful for him as he took off running up the Col de la Seigne. Climbing seemed to be my strength on this day, as it usually is, so again I began to pass people that had passed me on the down. When we arrived at the top of the climb I was back in 40th position - you kinda get the picture? 7.54 into the race and I had only gone 60k by the Col de la Seigne but with nearly 4000m of climbing.

Now the sun is up as we descend into the valley that would eventually drop us into Courmayeur, Italy. It was cold up there so I got down as quickly as possible and the legs were responding on the downs better than they had all day. This was now part of the course I was familiar with (in previous days a group of us had done this section in the light.) You know how it's always longer when you don't know where you're going? Once you know the path, it seems to go by quicker. That was true in this instance. Before I knew it I was in Lac Combal in 37th with a time of 8.20 and knew I only had to go over Arete du Mont-Favre (named after Brett I'm sure) before getting into Courmayeur.

There was a film/camera crew following all the PI runners and they were amazing - thanks for all your hard work guys, can't wait to see the finished product! They had a bike with a GoPro camera facing back and they would follow along flatter sections, while another guy would run ahead and snap pictures, while yet a 3rd guy would take video from another angle. I think I may have surprised them at Lac Combal because they were running around like crazy trying to get things going. I laughed at the pandemonium but that was a good sign because I was feeling good and positive that the race was coming to me.

Up and over Favre (500m) in 9 hours in 35th position. It was now all down to Courmayeur and I was buzzing along. I passed Topher Gaylord and it kind of took me by surprise at first, I didn't know it was him, but he wished me well as he was going through a tough spot at the time. And then further down about 2k from Courmayeur I ran upon a bald Geoff Roes (shaved his head pre-race). First I didn't recognize Topher and now Geoff. I wasn't delirious (yet) but as you all know Geoff was not his normal self. I was bummed because I believed going into the race that Geoff was the one that could win this thing with his talent. We all know when things aren't happening there is not much you can do to turn it around but wait your time - and time is the only thing we don't have as a luxury in a race.

I get into Courmayeur where my trusty PI crew is there waiting for me. There are lots of people about, cheering through the streets and even more at the aid station. Feeling good, it was what I needed to catapult me up to the next climb. Nicole and Linus were working seamlessly to get me out quick, yet another change in clothes for the hot day to come. Almost 80k, 10 hours, 31st place, and 4400m of climbing. Now the hard part comes...

Courmayeur to Champex Lac (77.7 - 123.7k)

Sometimes it's good to NOT know what's coming. Case in point is the climb out of Courmayeur - the Bertone. It's only 800m but in 5k - that is stout! I had done this in a training run and I was not looking forward to it. With fresh legs it took nearly a hour to get up so I was surprised it only took an hour ten during the race. And somewhere along the way I had passed two people, probably out of the aid station. Anyways I was worked over when I got to the top and so I sat down at the Bertone and had Coka for the first time. I needed it but I knew it was not a good sign so early in the race. The saving grace was that I knew for the next 7k it would be flat, so to speak. I was not running particularly fast when Nick Pedatella rolled up on me. I knew I would see him at some point because he is very steady and he just. keeps. going!

I let him pass and tried to hang on to his coat tails until I came around. I don't know if all the food I ate at Courmayeur was getting to me or the overall race, probably a combo, but I felt slow. By the time we got to Refuge Bonatti I was still right behind Pedatella. I stopped at the aid to regroup, more Coka, and talk with Dakota who was bonking and not happy. Nick took off and that was the last I would see of little Nick. A few dashes here and there through Arnuva but Nick was on a mission and I was more than happy to see him running so well. Nick P went on to finish 14th overall - amazing race Nick! You have been plugging away all year with great results and it was good to see you finish so strong. Congrats!

On through Arnuva with flattish stuff and now we were starting to see the carnage of the fast pace up front. You could tell some of these guys were up front at some point, they just looked the part, but now walking it in. Usually those types of things give me fuel but I was starting to come apart at the seams as well. I got to Arnuva in 13 hours and in 29th position. I had been passed by Nick but by moving up so many spots only told me that there was more carnage that I had not seen on the trails.

Leaving Arnuva is yet another climb of 800m in 5k. For the first time out of an aid station I had to sit on the side of the trail because I was dizzy. I just closed my eyes, ate some food, and drank some water. I did this 3 times during this short climb while a few people passed. I still knew there was a lot of ground to cover so I was not anxious sitting down, more hopeful that the dizziness would fade. Finally to the top and down the other side I came up on Hal Koerner, who is now limping. Short conversation and I had the feeling his day was done when he reached La Fouly. Not so. Hal went on to finish with Roch in 38 hours. I am truly impressed by this feat! It blows my mind that someone would suffer that long, knowing what's coming. Congrats Hal (and Roch) huge respect!

Down, down, down we go into La Fouly. I know the race (and dizziness) is starting to get to me because I am cursing where the course is taking me. I had thought it would drop right into La Fouly but as we got into the valley, we had a little surprise climb.... Almost as if to say, 'the trail is here so why not use it'. Even though we could have gone straight down the valley. (And don't get me wrong, I'm not bitching here to have a negative attitude, I'm just telling you what was going through my mind at the time). Finally at La Fouly with 110k down and somehow I am in 26th place with nearly 16 hours on my feet. Boy some people are dropping up front because I know some people passed me into La Fouly. At La Fouly, Mathius and Moritz take care of me (thank you guys) because I am dizzy and I need to lay down. Nicole and Linus went on to Champex Lac, which was fine for me.

Dizzy. Mortiz and Mathius attend to me

Down even further, we follow La Dranse de Ferret river and it is absolutely beautiful! It was some of the best running conditions all day with the grade, single track, and under the canopy of trees. I ended up running pretty good in this section, not fast, but continually moving. I am passed by a few people but we are passing other people as well. We get to Issert, a little village along the valley and that is where we start our climb up to Champex Lac. In Issert, and along the way through the other villages, there are families who have set up their own little aid stations with water, chocolate, and other things. The kids are genuinely happy to assist, I oblige some because they are so nice. It was enough to put a smile on my face even though I was starting to suffer.

Up to Champex Lac we go, even though only 450m, it is really tough. It's nearly 6 PM and I am yawning, thinking of what I have to do to get back to Chamonix. I kept thinking of what AJW said at American River this year, "in spite of everything that is going on in the world, all you have to do is run to get back to Chamonix (Auburn in his example) - that's it". Finally up at Champex Lac and wondering how I am in 27th position? Wow. Nicole and Linus with Catherine, attend to my needs, still eating pretty good and drinking really well. Lots of Coka. And as I'm getting ready to leave, someone says that we now have to go through Martigny..... What?!!? Can't be. Why?

Champex Lac to Chamonix (123.7 - 171k)

Since the entire race organization spoke French, it was pointless to ask them questions about what I saw on the white board leaving Champex Lac (Martigny replaces Bovine), which represents an additional 1000m and 6k. I was bewildered. Later the race organization stated one of the aid stations was blown down by the storm and they could not restore it so they sent out a text to all participants. Well, my phone rang as I was getting into La Fouly but I didn't think to answer it during a race... Again, there is not much I could do about it but go down to Martigny and follow everyone else. Nick, Dakota, and myself came up to Chamonix through Martigny from Sierre and I just remember how far down it was - damn! And it was that far down.

Linus explaining one of the reroutes

The trail we took cut straight down, instead of using the road which had a ton of switch backs. That was good and bad; good that it cut the distance but bad because it was straight down. I went down the best I could but my knees were killing me and it was at the bottom of this hill that I started to feel a little off balanced. I could no longer walk a straight line (evident by my path on the wide road at the bottom), and I was starting to see people. As we made one more climb (600m) over to Martigny, I could have sworn I saw Killian on the side of the trail in street clothes cheering people on.... I almost asked what his time was! I didn't though, I came to my senses and realizes I was losing it a bit. On the way to Martigny, I tried to take my mind off of things by gazing at the scenery which included an orchard of grapes - big juicy grapes that I wanted to pick and eat. mmm...

OK, here I am in Martigny after nearly 21 hours and I'm in 30th position. I was not looking forward to getting back up to Trient. I started calculating distance and realized it wasn't that far but with about 1000m to climb in such a short distance only meant one thing - straight the eff up! Good lord was I right! This hill just kept coming at me! I could still see the horizon at dusk so I could tell where I had to go. This climb put me over the top, literally and figuratively. I was having outer body experiences, I saw my crew several times in random places, and I was a little confused where I was and how far I had to go.

It was not good and I think my crew could see it in my eyes. I guess I had the 3 mile stare but at least I was responding and even joking a bit once in the Trient aid station.

Gettin a little crazy in here - Trient

I spent a good 20 mintues in Trient just trying to gather myself for the last climb of the race. I had been on the next section of trail a few times and knew exactly what to expect - 700m in just over 3k. I put every last bit of energy into that last climb, knowing that I was home free after that one. I put myself into a zombie state at this point, became nauseated for the first time, and sat down to relieve the dizziness. On top of the Catogne I had somehow picked up 3 spots and now in 30th position. I don't know how unless some people didn't leave Trient. It was freezing up on Catogne so I did my best impression of the green apple two step to get myself down. I must have sat down 4 more times to gather myself and the cold picked me to get me moving again.

Leaving Trient with Linus, Georg, and Nicole helping

Finally in Vallorcine, where my crew is anxiously awaiting me. I must have looked worse than before because Linus was now my crutch and sat me down. The nurse came over and wanted to start working on me. Nicole begins to tell them that I am OK, she has seen me like this before and it all worked out. It's true and I was coherant but the nurse would not let me leave until she looked me over. She took some blood for blood/glucose (156) - good. Blood pressure 120/80 - good. I sat around for another 15 minutes when my PI teammate Darcy Africa came strolling in. She looked good and was on a mission, in 3rd position and looked to catch the Spanish woman. Darcy finished very strong in the 28.30 range - congrats Darcy! Soo good to see you run strong all day - well deserved. 26.19 I finally left Vallorcine and in 33rd position.

I gritted my teeth and kept telling myself this was it! "Run this bastard in" I kept telling myself. But it was not meant to be. I would run until I could barely stand and then walk like a drunk for a few minutes. Then repeat again and again. I finally get to Argentiere in 35th position and that is where the trail took a turn for the worse. The lady at the aid told me we had 6k to go and I was pumped. I ran out of there with a new zest in my legs. Just outside of Argentiere we started upwards on one of the worse trails I had seen all day. It was jagged with rocks of every size and shape, it seemed like there was nowhere to place your feet. I was left to walk all over again because I was not stable at all.

Up and down we went on the trail which seemed like an eternity. It was difficult to judge location because we were under the canopy of trees. Normally you could see Mt Blanc and the glaciers to gauge your placement in the valley. Finally we hit a path by the river and I thought we were home free... And then we went up again and I thought for sure I had gone wrong somewhere. I nearly turned around, back down the hill and retrace my steps to the path near the river. I was completely confused as to where I was. I finally made the decision to forge ahead and it turned out to be the right way.

Finally the bright lights of Chamonix and just after 4 AM. And who is there to greet me? None other than my trustworthy crew and family. My mom first greeted me on the outskirts of town and every time I see her I can tell she has worried. I can't look at her in the eyes because I get so emotional. Just after her is my son Jaxon. It has been a tradition since I began doing ultras 8 years ago that Jaxon finishes with me.

At 4 AM and Jaxon is by my side

I have never been through a second night of a race but now have a new found respect for it. Not only was I physically exhausted but mentally I was drained. This race stripped me to my core and then spit the core out. I won't say it's the hardest thing I've done but pretty darn close. And that brings me to my next point. I have been asked several times since the finish of UTMB of which is harder Hard Rock or UTMB? My answer is Hard Rock. And for no other reason than altitude. The climbs and drops may be bigger at UTMB but there is also more runnable terrain in between. People like to discount the altitude factor but it honestly takes more out of you than you think. Other people may disagree with my answer and that's OK, this is just my opinion and I'm happy to debate.

29 hours and 17 minutes after leaving Chamonix I came back after 39 other people. During that time my trustworthy crew met me at every possible checkpoint. That means they were up just as long as I was while driving around on the roads. I cannot thank them enough for their efforts. This finish is just as much theirs as it is mine. I will never forget this journey with the people I've met and the amazing scenery I've seen. This was a once in a lifetime experience by having my entire family at the race. To my wife and two sons - you guys mean the world to me. I am deeply indebted to you all for your sacrifices. To my euro PI crew - you guys quickly became my friends and I will never forgot what you did for me and my family. To Rae Jean - for tolerating me as I go through my range of emotions before and after the race. And also taking my two boys so my wife can devote her time to me. And to my parents - who are with me every step of the way. All I have to do is look up to the sky at night and know you are looking at the same stars as I am looking out for me. To my friends Nick and Dakota - it was quite a ride over those 3 weeks and I will always remember the times we shared. And to all my other friends along the way - I cherished all the times on the trail and time spent in town.

Finally back with the family at the finish

The crew who got this one guy through it (Paul is taking the photo)

Total Climbing on the day via the new HighGear Axio HR

The 3 week traveling trio

There is lots more tell so I will make another post once you digest this one. I also have a ton more pictures that I will post. Until then, enjoy every moment and live it like it's your last. When was the last time you did something for the first time?

Pictures from the last 36 hours

2011-08-15T09:56:00.007-06:00

Self explanatory. Just let me say, Chamonix is amazing! All of it has been amazing thus far but Chamonix is awe-inspiring!

The Colorado "ultra" boys pad in Zinal

Pablo Vigil going over the course the night before

The start with the first little bit of the first climb looming in the background

Before the start - Young Money kicked some serious arse!

The festivities post race

Which lead to this

The top guys

Pablo's crew

Arriving in Chamonix - Hotel de l'Arve

Rue du Docteur Paccard street in Chamonix

Behind those clouds you can see hints of the massive Mt. Blanc

Even the magazine rack suggests it's different here in Europe for trail runners

Ça me plaît beaucoup ici.

2011-08-13T12:59:00.005-06:00

That's the extent of French of learned. ...and it came directly from a translation book. Good thing I have Nick Clark around to do my talking for me.

I arrived in Geneva, Switzerland on Thursday morning after a long 8 hour flight from Washington DC. Opened the shade of my window on the plane as the sun came up and could not believe the beauty; green, big mountains (Alps), and glacier carved horseshoe valleys. Tired but revived from the beauty. Nick and I soon got on a train (2 hours) that took us around Lake Geneva and up to the Rhone valley where we would transfer to a bus up a narrow, winding road up to Zinal.

Once in Zinal we were whisked away by Alexandra (athlete coordinator) who took us to a welcome reception full of wine, food, and live music on a Swiss mountain hillside. A little dazed and confused at all the excitement but then it hits me "this is Europe". There we meet up with Dakota Jones, our faithful Colorado brother and now new roommate.

Since that time it has been non-stop of running amazing trails (some so steep they installed chains), sight seeing old Swiss Peasant towns (Grimentz), and of course eating 3 square meals arranged by the race. Simply amazing. But rather than me try to explain through words, I'll just post a couple of pictures at the bottom to set the scene.

Before the pictures though I just want to say what an honor it is to be here as a guest of Pablo Vigil (4x SZ winner). I am amazed at all the talent this race draws, to include from the US: Max King, Joe Grey, Glen Randall, Megan Lund-Lizette, and Brandy Erholtz. I don't know the European runners just because this is a whole different racing scene. Which, I might add, is a whole lot more competitive AND FAST. I am nowhere near as fast as the some 50 invited runners, but I will tell you that I am contending as a Veteran I (masters), so I feel good about my chances of a top 5 on that side. And some possible cashola. I will let you know how it goes in a couple days. Until then enjoy the pics below. I'm gonna try and get some sleep before the race in the morning.

L to R: Max King, Scott Jaime, Dakota Jones, Glen Randall, Nick Clark, Joe Grey, Pablo Vigil

Bottom L to R: Brandy Erholz, Megan Lund-Lizette, Alexandra Jodidio

Town of Grimentz

Tram ride up to lunch today above Zinal

Colorado "ultra" runners enjoying the finer things

Where do I begin

2011-08-07T10:52:00.015-06:00

Appropriate title for the blog post because it's been quite some time since I've posted anything and I have lots to say. This is gonna be a long one so go grab one of these.

Sure lots has been happening on the running front but also on the life front as well. Lately I've been in and out of some sort of motivational funk which turns into forcing myself out the door to run - that's not the way it's supposed to be! Yesterday on the Buchanan/Pawnee loop outing with friends really brought home why I started running on the trails some 8 years ago - enjoying the great outdoors with friends! But before I recap yesterdays adventure I want to go back to the SpeedGoat 50K and recap that race.

SpeedGoat 50K - 6.44 11th place

I have always wanted to do the SG50 since Karl started it a few years ago but the problem always has been recovering from HardRock. I don't recover fast and really marvel at those who do so not having done HR this year this was the perfect race to prep for UTMB and get back to my home state to visit family and friends.

My training was blah leading up to the race but I still had a goal of getting under the 6 mark based on previous times of people I know. Right out of the gate I was in the lead group with Joe Grant, Nick Clark, and Ben Lewis. The lungs took a while to come around but about the 20 minute mark things started to flow. I felt strong so I decided to use my fresh legs to push a tidge to test those less fresh-straight off HR legs. Nick followed and we created a little bit of a gap prior to getting to the top of the first climb. At the aid I tried to go down the ridge we would later come up and they quickly course corrected me and thus put me behind Joe and Nick. I was amazed how quickly Joe gapped both Nick and I on the down - in the span of a mile and 1/2 he had two minutes. With those tiny NB shoes and gnarly trail that is simply amazing!

The next aid, Larry's Hole, is where things went South. And before I say anything else, let me just say that the course was marked extremely well. Suffice it to say, there are a lot of junctions where course Marshall's were located all day - except this one. The right path takes you up the 'elevator shaft' straight up to where we just came. The left path starts the loop and the correct direction. Joe went right and the 3 of us followed. We heard people whistling, yelling, and hooting from Larry's Hole and we got so close to the top that we could people screaming from above. We all thought they were just getting into the race and cheering everyone on, until we heard a very distinct "TURN AROUND". Shit! A full 20 minute detour, I'd say more but who's counting. Of the four of us I'd say it affected me the most. Before that I was running good in high spirits and hopeful of the outcome. But for some reason it ate at me and I didn't have the fire in my belly to catch people. Simply put. Even at the turn around when Roch indicated Karl upped the winnings to $1000 I just didn't care. Not a good place to be in a race.

At any rate, I was still running good and feeling good. I passed a few people and then they passed me back before the finish. We came upon Larry's Hole again, probably mile 20 and someone indicated my teammate was only 8 minutes up on me. That surprised me and actually gave me a little spark. I pushed up the elevator shaft again and slowly gained on Greg Norrander who had passed me back already. Another guy was between us so the 3 of us went through the tunnel within 30 seconds of each other. At this point I was totally confused on where we were going, I thought we would go back up the hidden peak... And then I quickly remembered this is a Meltzer designed course and we certainly have to go down to work for the summit of hidden peak, right? Yep. Down towards Snowbird base, a few turns off the main road. I caught the first right turn but I missed the second left turn and continued downwards. My head was down because I was trying to first catch Greg and the other guy but when I looked up I noticed I was pretty close to the canyon floor. I turned around after about 5 or 6 minutes and saw two yellow "wrong way" streamers. Shit again! For a fleeting moment I almost went all the way down, which was right above the condo, to get a shower. No gotta finish this one out. It wasn't going my way but this is trail racing and staying the course is part of the adventure. I normally don't get off course this much so maybe I'll get some karma moving forward. And I want to reiterate - the course was marked VERY WELL!

Up the ridge trail I go, back up to hidden peak. I look below and notice 3 guys coming straight down the road. They apparently missed the first right turn and just came straight to the ridge trail. I told them they had just cut about a mile off but wouldn't worry about it at this point. I never looked back so I don't know what they did but I figured I did a little extra for them. And down, down, down to the finish I go methodically making my way. Obviously I have no sense of urgency other than to crack my first frosty brewski with family and friends waiting.

The finish is the best part - always. But having so many family and friends there made it extra special. My sister and her family came all the way from Logan, thank you Patty. My Mom and Dad are always there so it was a nice little family reunion. My In laws where there, as they always are in support of me. Simply just hanging around the finish line drinking the goodness of the earth and visiting with people who are so close to my heart is enough to say that this race was a success. I told Karl that the SpeedGoat is an instant classic in my mind and I will be back every year to soak in the atmosphere. Congrats to all who toed the line, in particular, my friend Matt Keddington. This was Matt's first ultra and he did amazing - 9.20! I coached Matt in college (soccer) and he used to tell me running was for wussies.... glad to see you came full circle Matt.

Buchanan/Pawnee Loop - 6.04

Rather than me try to explain how beautiful and tough this loop is just go over here or here to get the full rundown with some pics and video. And here to see a video recap of our adventure.

I mentioned earlier about my motivational funk. Maybe after running 2500+ myles for the past 7 years, day in and day out, I am just burnt out of running by myself. Well it happens to be 7 years ago when I met Brian Fisher at my first trail race at Mt Falcon. We ran the race stride for stride then entire time, exchanged information at the end, and that was the beginning of a friendship that started on the trail. Fast forward to yesterday when Brian and I reconvened with Todd Ganglehoff, Joe Ziegenfuss, Troy Howard, Tim Long, and Eric Truhe. Thanks to Todd for organizing this adventure because I would have otherwise resorted to my standby all by myself in the same funk of trying to talk myself into a long run.

Obviously I needed more of a social event rather than a suffer-fest, so for 95% of the run I resorted to just enjoying myself. Up to the first pass (Buchanan) Todd and Troy sped off and the rest of us formed a line a few minutes back of them hitting the pass in about 2 hours. We dropped down to the bowl and reconvened to eat and drink. Just below Buchanan was an amazing place - stunning beauty. All I could think about is getting my son Jaxon up to that point to enjoy some backpacking. When you see footfeathers video, all that green vegetation is part of the area below Buchanan pass.

Down we went for the better part of 4 myles, then taking a left onto Cascade? trail. It was at this point where I decided to put a little work in. Todd led the way again with Troy, Eric, and myself in tow. Not really sure how far up we went in myles but I would say we cranked for about 45 minutes to the Crater Lake cutoff where we went left. We sat on a log, reconvened for a 4th time, and then we were off again. I thought about cranking all the way to Pawnee pass but shortly after starting up again my lower back tightened up pretty good. I stopped and stretched a few times, twisted and turned, hoping something would release it. Nothing was working so I dealt with it, having to shorten my stride the rest of the trip. I am not sure what triggers this pain but it's primarily on my left side which sends shooting pains down my left leg, and sometimes my left leg will go out because of it. Last time this happened I was given sage advice from none other than Brian Fisher to do core work to strengthen the muscles around there. Last time it worked and I have since gone away from doing any such core work, go figure.

Troy, Eric, and Todd took off again for the rest of the climb up Pawnee. If you've never been then the best way to describe it is the backside of Hope Pass. And if you've never been to Hope then just think straight up a boulder field to 12,500 in about 1.5 myles or less. I kept looking around wondering where the trail went because there seemed to be no notches to go over. I finally made it up to Pawnee Pass in 5 hours.

Now the trip down, which seemed to be worse on the back than leaning forward going up. Again, it is stunning up there looking down the valley seeing the trail wind down between the beautiful lakes. The one thing I did not anticipate was the amount of people on this trail once we hit tree line. My goodness! People of all sorts up high that astounding Brian and I. Brian let me go first so I could continually say "on yer left" and then get the dirty looks. Most people kindly got out of the way but some just looked at us as to say "WTF?!"

It just so happens that Brian and I spent the final myles stride for stride on another epic trip into some beautiful country. Almost as if that's the way it was supposed to be and as Brian put it "a secret love affair". We enjoy the same things in life. And with both of us having families, life usually happens most of the time with an adventure like this once in a while bringing it all back home. Makes us realize why we started trail running in the first place.

One final time to reconvene at the Brainard Lake trail head and tell stories of the day. The only way it could have been better on such a stellar day was to plan better and have a cooler full of beer waiting. The one story that I wish I had a picture of began before we even hit the trail. A bunny decided to jump right into Troy Howard's grill of his Toyota 4runner. We pulled up to the parking lot, came around to the front of his truck and remembered we hit the bunny but didn't feel like we ran it over. No wonder. It looked like it tried to jump at the last minute and went head first into the grill with the body dangling out. Tim Long saw it and thought it was one of those fake stuffed animals as a joke... looked like it. Anyways Troy tried to pull it out and it's head popped off.

Good times with some good people. Besides the back pain, this adventure has re-invigorated my mind. Good luck to Troy as he tackles Wasatch, good luck to FF, Brian, and Eric as they run Pbville, and good luck to Todd as he tackles the Bear. All of these guys will do really well based on what I saw them doing Saturday. No pressure guys but a podium finish is in order - you are fit!

My week running

And last I leave you with my week in running. Coming back from Utah on Sunday I headed straight for OKC where it was 110+. That's enough to make anyone not wanna run. I did get out for a couple runs on the treadmill but since I was with my boss I was very limited on time. The day after SG50 I did get out for a 4 mile run before I hopped in the car - good sign because I was not sore from the race at all. I was stiff but no deep tissue soreness. Here's the week:

Monday - meetings, travel no running

Tuesday - AM 6 myles TM (5 x 1 minute 10 MPH)

PM 4 myles TM (8 MPH)

Wednesday - meetings, travel no running

Thursday - The Bluffs 8+ myles (2 x 5 minutes LT - fastest time so far)

Friday - Coyote Ridge 11 myles

Saturday - Buchanan/Pawnee loop 26+ myles (8000+ ft of climbing)

Sunday - nothing yet

Total - 56 myles, 9 hrs 52 mins, 10,700 ft of climbing

I will make one more post with some thoughts around France regarding expectations and other non-running related things. I am traveling over with Nick Clark on Wednesday, August 10th.

July 18-24

2011-07-24T16:00:00.005-06:00

Happy Pioneer day to those who celebrate it! I remember living in Utah and having this day as a vacation day. I guess no one in Utah is working tomorrow huh? I'll have a Modus Hoperandi and toast the Pioneers! This weekend was simply gorgeous here in Colorado. It was hot but manageable. I fully intended to get high this weekend with CRUD to avoid the heat but I just did not have the energy to drive anywhere. So I stayed close to home and enjoyed the foothills.

I spent the better part of the week in Santa Monica, CA - perfect training for the upcoming SpeedGoat 50K race... flat, super highway of a path on the beach, sea level. Just gotta laugh at the timing of that trip. I will tell you though that I am feeling quite strong right now despite the flatness of the week. For instance, at Deer Creek yesterday I managed 8:50 pace with nearly 5K of climbing. Somehow the desire and motivation has returned and not much time to spare before UTMB, which is a short 33 days away.

I am really looking forward to racing and seeing family and friends next week in Utah. Too bad I can't stay for the OR show. Here is my week in review:

Monday - Coyote Ridge 10+ myles

Tuesday - Santa Monica 6 myles

Wednesday - Santa Monica 6 myles

Thursday - Santa Monica 8 myles

Friday - Coyote Ridge 11 myles

Saturday - Deer Creek 16+ myles

Sunday - Grigs 8 myles

Total - 66 myles, 9997 ft of climbing, 8 hrs 33 mins

This past week I pulled some workouts from the Paul Dewitt files from yester-year. His approach was centered around quality and not quantity while incorporating some steeps. I think it's always a good idea to mix things up to make it fresh and that's all I'm doing here; trying to keep it fresh and exciting for this 41 year old soul.

And last I put this picture up because it's strange how cyclical things are in life. Soccer, which once was the life blood of my life, has re-entered in the form of Myles. He shows a lot of interest just kicking the ball around, putting on his soccer uniforms and such. Last week I did a skills session for one of my colleagues son (and friends) in Seward, NE, last night we went to a Rapids MLS game. I have a feeling the shift back to soccer is starting to happen again... I don't mind a'tall.

Sportin the Weber State Wildcats purple

July 11-17

2011-07-17T17:40:00.009-06:00

Ola mi amigos! Finally get to put some thoughts to a blogpost. It's been a busy time for the past two weeks and for some reason I have been feeling extremely UNmotivated to run. There is no fire in my belly or any urgency to run. So apparently WS took all the wind out of my sail, more so than I first thought.

Every year I get lazy and just don't want to run but that usually happens around late September/early October. The routine has usually been to train for HR all summer, run HR, and then coast through August and September with a good base. Since no HR and WS being in June I have a feeling my mind has slipped into coast mode a little too soon. That is until I caught myself this morning while watching a replay of Ironman Hawaii. NBC knows how to produce stories that become tear jerkers. I love the will power of the human spirit. NBC needs to come and do a piece on Hard Rock, I guarantee there are stories that will inspire. So after watching and feeling inspired, I decided to get some uptempo/hill work in. It was a little test to see where my LT was sitting and I gotta say I'm a little disappointed. Check out the stats here. I usually make it up the hill (0.75 myles with 5% grade) in 5:10 at least 5 times. I started to feel that lactate build on the 3rd set so there is work to be done. I've got some big races coming up: Sierre-Zinal - which is considered the biggest mountain race in the world, UTMB - by far the biggest 100 mile race in the world, and before all that fun in Europe the sadistic SpeedGoat 50K in a couple of weeks. Hopefully I can burn the legs and lungs at SG50K to get ready for the lung burning that will happen at SZ.

Before I move onto my week, I just want to say a few words about my pacing duties at HR last weekend. What an honor. Hard Rock is such an extraordinary event and to get the opportunity to crew and pace a good friend and teammate Nick Clark was an honor. This was the first time I was involved in the race and not racing, which meant I had the time to spend with some quality people. Don't get me wrong, it's a lot of work crewing (driving around) but it's going around in a caravan of people that are doing and thinking the same thing. Besides we are right smack in the middle of the San Juan mountains - it doesn't get any better. I chatted with so many people for quite a while whom I normally only get to see during the race. So to all those people I chatted with - it was good to catch up with you! And to those I met - it was nice to meet you and hope our paths cross again.

Enough about that, more about Nick. He was stellar all day. He looked a little haggard coming into Grouse Gulch but he didn't complain, just changed his shoes, and ran up Engineer road with his pacer Brendan Trimboli. Speaking of which, Brendan is a young guy who will be one watch in the coming years - talented and motivated. I waited around Grouse for while longer for Darcy to come through and cheer another PI teammate on, she was right behind Diana and the race was on. Because I waited at Grouse I had to race around to Ouray to catch Nick, made it just in time, laid out his clothing options and got him on his way. Note: I learned that crew should not give options to the runner to make decisions but rather the crew should give them what they need for the journey ahead. I made the mistake early on of giving Nick options and could tell he was not making decisions very quickly or decisively.

Nick and Brendan leave Ouray and I make the long drive over to Telluride where I think I have some down time to get myself ready for the 30 mile journey back home to Silverton. Not so, Julian came in to Telluride just after 11 PM with Dakota and Nick to follow about 1/2 hour later. From here Nick's report gives you a very good detailed report of what happened on the trail, I'll just add a few things.

What makes Nick so extraordinary is that he was hurting but he kept moving forward, not once did he stop to sit on a rock. I really believe that is the key to doing well at HR - keep moving forward. I did a lot of pulling on Nick, not saying anything but just picking up the pace here and there (sometimes into a jog) and Nick would follow. I remember some of my best pacers would do that to me and it made me so mad at the time but in hind sight that's what a pacer is for - to keep the runner on pace (and not lost). We caught glimpses of Dakota and Troy's lights every now and again and that was enough to keep us going. When day broke we were surprised to see Dakota and Troy just leaving Putnam and we got a little fire in the belly. We made a strong -I mean strong- push up the 3 climbs out of Putnam and when we finally got in the clearing and saw how far up Dakota was on the ridge, my heart sank. I know we both powered up that hill with a lot of running stints but Dakota was not gonna be caught. He could smell the barn and was hiking/running strong. Nick still powered home strong and in the end carved out a nice little record for himself - the WS/HR double. This record will stand for quite some time. Congrats to all who finished! And as far as the shoe thing is concerned.... I could not believe when I heard Nick say "uh oh" and watched his shoe tumble towards a cliff. It's funny now but at that moment sliding on my butt towards the cliff I was scared shit less.

Now. Back to my week. Like I said before, very UNmotivated and lots of travel. Not to mention, my quads were sore through Wednesday - Nick worked me over!

Monday - no way too sore

Tuesday - 6 myles Bluffs

Wednesday - 6 myles KC Indian creek trail

Thursday - too lazy but did play a bit of soccer in Seward, NE

Friday - 8+ Matthews Winters

Saturday - 10+ myles HR backcountry

Sunday - 10+ myles Bluffs loop

Total - 42 myles, 5 hrs 32 mins, 5778 ft of climbing (60 myles the week before)

June 27 - July 3

2011-07-03T17:28:00.005-06:00

Before I say anything else I want to say "thank you" for all who posted a comment on my blog last week. Even if you didn't post a comment but just read "thank you". Or if we chatted at WS before, during, or after "thank you". It made me realize that I am really fortunate to participate in this ultra sport with a bunch really cool, genuine people.

Sometimes I have a tendency to put a bunch of pressure on myself for no other reason than to see what I am capable of doing, genetically speaking. And what better arena to do that with the best of the best. Put the work in and see what you got. It didn't happen this time, and maybe I'll never live up to my own internal expectations, but I am honored to toe the line every time (and then drink beer). So believe it or not, I have moved on but this is what happens after a week of sitting around eating a bunch of bad bad food, drinking a slew of good good beer, and resting - it's all part of the process. So bring on the SpeedGoat, Sierre-Zinal, and UTMB - Wow! Now that's a pretty cool line up!

But first things first, I'm pacing Nick Clark at HR next weekend. And. I. Can't. Wait! This will be the first time at HR that I can relax and visit with some really cool people - my HR family. Starting with Dale Garland. Yes he's busy during this time but for some reason that guy seems to have time for everyone. Next is Bill Dooper. Bill is the quintessential HR fan. I met him there a about 4 years ago and we have been good friends ever since. The Darnold's. My South Mineral campground host friends that took me in 3 years ago and have kept in touch ever since. In fact, last year they volunteered at the Chapman aid station to show their support for this race. This would be a book long post if I named everyone so I'll stop there. Looking forward to seeing you all!

Now on to pacing Nick. Nick is coming off a stellar WS, where 1 year ago he burst onto the ultra scene. Not really in my eyes cause around here in Colorado he was layin down some fast times before then, but to people outside of Colorado WS 2010 was his welcome party. He will be tired, I know, but Nick is tough and laser focused. Coupled with my course knowledge we will be fast from Telluride in, I know it. So Nick if you're reading, here is what your looking at for splits:

Telluride to Chapman 3 hours (9 myles) - one climb that looks like Hope pass outbound
Chapman to KT 2.25 (7 myles) - two tiered climb up and over Grant-Swamp
KT to Putnam 1.55 (5.5 myles) - 3 tiered climb +1 short stout climb
Putnam to Finish 1.05 (6 myles) - downhill to the highway and then rolling to the finish.

Karl's probably looking at these splits saying "hmm looks very similar to my 09..." Well they are Karl! This was the year you finally put a blazing finish in this direction, other years you have struggled in this section (Telluride to KT).

Last, my week was packed with burritos, beer, burgers, and bon-bons. I think my body was ready to run by Wednesday but the mind didn't come around till Saturday so it was no rush. Here's what that looked like:

Monday - nothing

Tuesday - zilch

Wednesday - nada

Thursday - nope

Friday - negative

Saturday - 9 myles Coyote Ridge - slow and steady

Sunday - 9 myles HR backcountry - fun, happy to be on the trails.

Total - 18 myles, 2 hrs 26 mins, 2230 ft of climbing.

Alright my friends and family, have a happy and safe 4th of July. Kinda weird not being in Silverton for the greatest fireworks display on the earth.

Me and my cool boys

Western States 21:18 58th place

2011-06-27T17:30:00.012-06:00

Well THAT didn't turn out how I wanted. It never does and that's the luring part - you just never know. Just check out this video clip of the finish and that'll be enough to tell you that everything turned out a-OK.

It's been a ritual for me in 100s to bring my boys across the finish with me. They watch me all day and support, I want them to enjoy in the celebration of finishing one hundred myles. What I've always said "finish what you start" and I have to lead by example. Here's my story:

Western States was my big peaking race for 2011. I went into the race very well rested, with a week prior in Lake Tahoe, and some solid training courtesy of Lucho. I have never felt so prepared for any one race and with the stiff competition I knew I would have to run my best to crack the top 10. I really do like the highly competitive races because it tends to bring the best out in me. All year I've gone to the races that have attracted the best runners just so WS was not a star-studded shock to me. Must have worked cause I felt right at home towards the front right out of the gate.

Climbing up to the escarpment my legs and lungs were working beautifully, running just behind Hal for most of the time. I settled into around 10th place and once we got onto the snow I felt absolutely alive - I was buzzing! Mike Foote and Ryan Burch soon came on me and we took a back seat to the front pack with our mini-pack. Our strides and leg speed are very similar so I felt very comfortable with our pace. We stayed this way all the way through Mosquito Ridge aid when, to our surprise, we were in the lead.... wait. What?! Mike Wolfe, Killian Jornet, Nick Clark, Dave Mackey, Timothy Olson, and Hal Koerner apparently got off track for about 12 minutes and slowly came up from behind. But to even add more confusion, I had a drop bag at Mosquito Ridge packed with EFS liquid shot, they tell me they have no drop bags there... What?! I took off with some GU and brownies from the aid totally confused. Still don't know how that happened. As the leaders passed us our the Robinson Flat loop it broke up our mini-pack as Ryan and Mike sped off a bit in front of me.

Now I'm running just behind PI teammate Timothy Olson through Dusty's corner and Last Chance. I feel amazing and debating whether I want to speed up or not... I decide to hang behind Timothy, good choice. At the Last Chance aid they weighed us and I was down 11 lbs, so the scale says. They weighed me on another which only put me down 7 lbs, still concerning because I was eating and drinking very well. I decide to take 2 S caps, hoping that will make me drink more for the heat to come. Timothy and I descended into the Devils Thumb canyon and the minute we started uphill I became very weak. No power. For me that's a big deal because my strength is climbing... "just get to the top and suck down more fluid and food", I said under my breath. A few people passed me, not concerned in the least bit cause it always comes back around. I got to the top and now was nauseated. Ironically, I sat in a chair next to Geoff Roes who was not feeling it. We commiserated briefly as I chased Tracy Garneau out of Devil's Thumb. Not much better getting out of El Dorado canyon either, still climbing very weak and spent a few meters with Geoff again.

Now into Michigan Bluff and so far there was virtually no heat. This was probably a very mellow year for heat because from what I can recall I was in the shade most of the time with upper 80s, maybe a tad bit past 90 in the bottoms. I finally see my family at Michigan Bluff and it was a relief and a spark. I again sat in the chair next to Geoff, talked with my crew, and I was off. I left with Joelle Vaught and we ran together all the way to Bath road. She looked and sounded great but later heard she had to drop. It's been a few hours now and I can't seem to shake this overall malaise. I just had no energy, did not want to talk, but eating and drinking were fine.

Up until Foresthill I did not know what to expect so everything seemed really long. I've paced twice before from FH to the finish so I knew what I was in for and the way I was feeling did not look forward to it. PI teammate Josh Brimhall came out to pace me and I was thrilled because he had paced me at the Bear and knows how to motivate and get conversation going. Josh, once again, did an amazing job doing the Scott Jaime shuffle-ball-chain. Patient but yet persistent. I know he didn't sign up for 9+ hours but that's what he got - a few bonus hours at no charge. Thanks Josh.

Going along the river was probably the worst I had felt all day and if I could get out of that canyon to take a ride back, I probably would have. We were doing 20 minute miles! And Josh would say, "alright Jaime that one was kinda slow, we need to make the next one at least a 15 minute mile on this flat section" And I would reply with "meh." That's all I could muster. I think it was at Peachstone where I ran into Thornley and we were both in the chair totally miserable. We both made it to the river about the same time and I got to ride in the boat with him and his brother. Earlier in the week the Jaime's spent time with the Jones-Wilkins and now I get to ride the boat with Thornley - both names that are synonymous with WS. Great experience.

OK so now I'm going up to Green Gate I get actually get a little spark. Hmmm... could this be the turn around? I also knew I'd be seeing my wife and father in law so that also gave me a little motivation. Must have given me something because I ran all the way to ALT... OK well 99% of it. It was a shuffle but my trustworthy pacer told me I was crack-a-lackin below 10 on a few of those myles. I should have never sat down in that chair at ALT because after that my legs were stiff boards. I had lost any mojo that had returned.

15 myles to go and I was a hurtin' unit. I really don't remember much beyond the slew of people passing. In particular, Roch Horton passed with his runner Helen Cospolich and he is such an amazing motivator. The way he says things makes you not want to let him down. He tried to get me going but it just was not happening. Well, I'd say I ran about 10 steps till his light was out of sight and then I walked again. Thanks Roch for trying. Into and out of Brown's bar, Hwy 49, and no hands with nothing really to add. At this point it was all about getting done to see my family.

And I knew my family, including my boys, would be there waiting. That was enough to give me the strength to get to Placer High School.

Thank you to all who support me. In particular, my wife and two boys who are always by my side, my trustworthy in-laws who love this sport as much as I do, and my parent's who support and watch my every step. You know I cannot do any of this without all your support. It's going to be one hell of a good time in France! Also big kudos to Kody and Cassie from PI and Aric from Smith Optics who came out to cover WS and support the team! Thanks guys! I had high expectations and I know some of you did for me as well. I am bummed but there will be another day. Everything happens for a reason.

Congratulations to all who toed the line! It takes a lot of preparation and guts to be there, whether you finished or not, it is admirable. And special congratulations to my Pearl Izumi teammates Nick Clark (3rd) and Timothy Olson (6th) for their amazing runs! Honored to be part of the PI team with them.

And a quote to leave you with: The more you learn, you learn the less you know. The more you think you know, the less you learn.

WS Thoughts

2011-06-23T07:02:00.004-06:00

It's finally here! Thursday morning in Squaw Valley already has the feel of Christmas morning. People are starting to roll in, the snow is melting fast, Pearl Izumi deliveries from UPS, and the pre-race splits and drop bag planning has begun.

My family and I arrived in Reno on Sunday for a much needed family vacation. With me being gone most of the year on a plane somewhere, it was finally nice to have my family at my side on a plane for once. We settled into the PI house and for the past several days have been doing the activities in and around Lake Tahoe. The weather in these parts have been absolutely spectacular, clear and hovering in the upper 80s. I could see myself as a Tahoe City resident very easily. Andy Jones-Wilkins and his family joined us on Tuesday and it has been quite a treat hanging out with them at the house. While I've been tapping into the immense WS knowledge, Nicole and Shelly have been sharing ultra crew war stories, and the boys have been enjoying their time with the JW boys.

On the running side of things, I have been feeling amazing! To give you an example, I did mile repeats on Tuesday in 5:54, 5:59, 6:02, 5:53 and did not feel stressed, just cruising. These were supposed to be done in ~6:20 but just couldn't hold back. I hate to even say how good I feel because I don't want to jinx it but I can't deny how refreshed my body and mind feel. For the first time all year I've taken a proper 3 week taper: 65, 45, and probably 22 myles this week. Going through a taper is always such a mind game; one day feeling like you have never ran with sludge in the legs to the next day feeling like you can run sub 4 minute mile repeats while having a conversation. I'm sure the body doesn't know what to think and only responds to what it's been used to; 80+ myles and 12 hours of running a week. To be quite honest, I think I have finally broken through the taper twitches and at the same time don't have any real aches when first rising in the morning.

Blog wise it's been fun looking at all the predictions and I don't think it comes as any surprise the top 5 are: Roes, Killian, Clark, Koerner, and Mackey. There are so many talented runners from all over the world so it will be interesting to see how things play out in the end. That's why we run the race. Who will have the best day? Personally I hope to not get caught up in the hype, run my race, and enjoy the experience. Good luck to all, and in particular, my PI teammates Nick Clark and Timothy Olson.

Tonight Pearl Izumi will be hosting a low key BarBQ at 6 PM at the PI house. If you are in town, stop by and say hello. Nick Clark will be signing autographs...

June 6-12

2011-06-12T18:07:00.004-06:00

13 days. The big juan can't come soon enough! These next two weeks are brutal: excitement, doubt, anxiety, weight gain, and planning. All going on in the head while trying to maintain some sort of normalcy in the family and work life.

Everyone hates the taper because it's not an exact science. What is known though is that rest is needed to unload fatigue and restore the endocrine system, especially for 100 myles. I've done 4, 3, and two week tapers for 100 mile races. I even entered Wasatch a few years ago with no running at all in 22 days... albeit a injury, not recommended because fitness was definitely lost. Going into all 4 of my races this spring I did not take a taper, hoping to build endurance. Going into WS I will have a proper 3 week taper (65, 45, 20), something like that. While decreasing the volume, the intensity will go up to keep the tension in the key muscles. Hopefully the right ratio to get me to the start line ready to go.

My spring racing has been mediocre at best. I'm OK with that. I approached races differently this year; going in a little cooked and hoping for the best. In years past I would have a proper taper for each race with a 4 week mini cycle between each, creating multiple peaks. This year I've sacrificed races in hopes of making one peak on June 25th. We will see if it works. Take a look at my weekly - monthly mileage up to this point:

January

83, 80, 69, 85 - 344

February

83, 80, 74 (race week), 79 - 319

March

87, 83, 64 (race week), 89 - 351

April

80, 100 (race week), 90, 103, 73 - 399

May

82 (race week), 61, 88, 87 - 353

June

107, 65 - 147

Here is my latest week:

Monday - rare day off

Tuesday - 6 myles Bluffs

Wednesday - 9 myles Backcountry progression run

Thursday - AM 10 myles Bluffs Interval hill work

PM 4 myles East/West trail

Friday - 4 myles Grigs

Saturday - 24 myles Pikes Peak

Sunday - 8 myles Backcountry

Total - 65 myles, 9 hrs 1 min, 10, 295 ft climbing

One thing to point out, I didn't actually run up Pikes Peak on Saturday but rather on trails around the peak. The route was Longs Ranch Road, Bob's, Barr, Elk Park and back. I firmly believe that the Elk Park trail is one of the finest single track running trails in the nation! It's about 6 myles long (all above 10K) with everything from smooth and flat, rolling hills, one lung busting climb, technical stuff, beauty, and best of all - hardly anyone on it. Next week I'll put up some stats on some killer climbs some of my friends run and compare it to the ones I know. For instance, Sun Valley has Carbo, Ft Collins has the Towers, Boulder has Green, Denver has Mt Falcon (to the shelter), and Colorado Springs has Barr and Longs Ranch Road. To give you a glimpse, Longs Ranch Road is 3.3 myles and 2500ft of gain. I busted a lung yesterday in a time of 35:14 - ouch.

May 30 - June 5

2011-06-05T12:10:00.005-06:00

My 10 day 'camp' ended today. Final tally was 177 myles, 29,756 ft of climbing, and just over 26 hours on the feet. In fact, in a 7 day period I logged 124 myles and 22K of climbing.

Why 10 days you might ask? Well to be quite honest it was the amount of time, after all my travel, until I had to start the proper taper. It just came out to be 10 days. My initial goal was 200 myles and 30K of climbing so I didn't quite make those numbers but I didn't think about easy days either. Overall, pretty happy with my fitness. Now it is time to dial it in! I've never been good about a proper taper so this is where Lucho cinches down the bolts and makes me sharper than razors edge. The volume will come down but the intensity will go up. And hopefully over the next 3 weeks I will unload the fatigue and restore the endocrine system.

On another note, I commented last week that it was a 3 man race for the Montrail Cup. It is and it isn't. I read on Mackey's blog that all he had to do was finish WS to win it... I was perplexed so I went back to actually read the rules. Turns out they take the 4 highest scores. And as Dan Olmstead commented on my blog, Mackey is up by ~7 hours, based on a 15.30 winner at WS. Dan is up on me by ~20 minutes and PI teammate TAO is behind me by 2 hours. Now it's all predictive of the winners' time at WS but at least that gives us a ballpark figure. There is no doubt in my mind Mackey deserves the cup, he has been relentless by winning all his MUC races.

Last, I watched the news last night and saw that the Sierra's got blasted with another foot of snow! Maybe I should get some insurance on my plane tickets huh? I can't see them canceling WS but you never know. I happen to like all the snow. Reminiscent of Hard Rock.

Here's how the week unfolded:

Monday - 9 myles HR backcountry

Tuesday - AM 10 myles HR backcountry

PM 6 myles The Bluffs

Wednesday - 13 myles Mt Falcon (3 x lower repeats)

Thursday - AM 8 myles KC

PM 8 myles HR backcountry

Friday - 6 myles East/West trail (some with Jaxon)

Saturday - 27 myles Sharptail/Indian Creek

Sunday - 20 myles South Platte Pkwy

Total - 107 myles, 14 hrs 31 mins, 17,003 ft of climbing

I'll leave you with this photo I took from last year at the pre-race.

Check out the guy on the far left. That guy is SERIOUS!

May 23-29

2011-05-29T13:44:00.004-06:00

Finally some time to put some thoughts on a blog post. I've been MIA for couple of weeks but I assure not because I've been lazy. Sometimes life happens fast and furious and all we can do is hang on for the ride. Since the beginning of the year I've accumulated over 40,000 myles flying while staying over 70 nights in a hotel - such an illustrious life. In fact, there was a 3 week succession I went from Palm Springs, Miwok for the weekend with my wife, back to San Francisco, home for 48 hours and squeezed in a U2 concert (thanks Joe), and then to Richmond, VA. If anything, it will be a nice FREE vacation for me and my family when all said and done with the points I've racked up. Speaking of vacation, all reservations have been made for Squaw Valley starting on June 19th and returning home the following Sunday. I'm hoping for some relaxing time to have fun with the family waiting for the Big Juan.

Because of my travel for work (up until last Thursday) I have been feeling way under trained mentally. Even though I've been regularly hitting 80 myles a week and an occasional race, I didn't feel the focus I needed to have a great race in June. That was until Thursday. Friday, Saturday, and today have been a different story - a total of 70 myles and nearly 13K of climbing. Nothing like this guy or this guy but I feel I'm back on track to have a good race. I'm not done yet, I plan on having a 10 day period of this kind of work and then straight into a proper taper leading up to the race. The nice thing about WS is that there are so many good runners I have flown under the radar with mediocre results thus far this season. No expectations on my part and no pressure to perform.... mmm, I take that back. There is the Montrail Ultra Cup in which I am in contention. Right now it's a 3 man race for 1st between Mackey, Olmstead, and myself. $5K for 1st, $2K for 2nd, and $1K for 3rd. Mackey has been unstoppable lately, while I've been faltering late in races, and he is only 0.07 pts behind me. Tall order I know but it is 100 myles and anything can happen.

At any rate, I hope to be posting more frequently as the build up to WS begins. Here is my most recent week:

Monday - 7.2 myles Belle Island Richmond, VA

Tuesday - 4 myles VCU Richmond, VA

Wednesday - 6.2 myles Richmond, VA

Thursday - Travel

Friday - AM 15 myles Deer Creek

PM 6 myles The Bluffs

Saturday - 18.4 myles Longs Ranch Road

Sunday - 30 myles HR Tour De Trails

Total - 87 myles, 12hr 32 mins, 13,123 ft of climbing

Miwok 100K - 9.13:11 13th

2011-05-09T19:04:00.005-06:00

Hellow people of the blog world! I trust all is well. It's Monday night and I am sore and tired - no energy to write anything fun, just the facts. I've got a bunch of travel coming up for the next couple of weeks so it's write something now (half baked) or not at all, so here it goes:

Miwok was good and bad. The good part was 99% of the time.

I came straight from Palm Springs to meet my wife in San Francisco for a nice relaxing weekend. Been a long time w/o any kids - refreshing. A big thank you to my Mom who drove out from Utah to be with our boys!! Anyway, took Nicole around to all the aid stations and did my pre-race day run up from Randall. I was feeling really, really good. Climbing and breathing easy - good sign. I went to the check in and chatted a bit with Krissy and Gary Gellin, among others and proceeded to get back to the room. Race day morning came fast and furious at 3 AM. Made our way to the start line on the beach and had good vibes.

Start to Tennessee Valley - 11 myles - 1.29:33 split

I settled into the race just behind a pack of 13 or 14 guys. Phil Kochik and I decided to sit back and watch it all happen at a safe distance. The course went in reverse (where it could) so we did an extra climb early before heading down to Tennessee Valley

Tennessee Valley to Pantoll 20 myles - 2.47:27 (1.17:54 split)

We immediately climbed back out of the valley over to Hwy 1 and then up the very long Deer Park road (Dipsea trail). Phil and I came upon Yassine, who was putting powder in his drink along side the trail, we must have spooked him because he climbed up Deer Park road very fast. Phil and I were still conversational and feeling good 20 myles into Pantoll

Pantoll to Bolinas Ridge 26 myles - 3.39:42 (52:15 split)

Now the most beautiful section traversing along the grass covered hills, sprinkled with pine trees, overlooking the ocean - stunning. Still running with Phil, we came upon Lewis Taylor who had slowed from the lead pack. A quick greeting and it was off I went, knowing I would probably see him again. At this point, going into Bolinas Ridge, I started to click on all cylinders.

Bolinas Ridge to Randall 33 myles - 4.27:58 (48:15 split)

I really wanted to wait for this feeling after the turn around but when it happens, you gotta run on feel. Buzzing I caught up with Yassine who was stretching on a tree but soon followed me down the hill to Randall. Amazing, I was only 6 minutes behind the lead pack of 8 people, all of them were together.

Randall to Bolinas Ridge 41 myles - 5.29:04 (1.01:05 split)

Back up the hill, the steep hill. I put a lot of effort into bridging the gap which may have been a little too early but I got excited when I saw all of them together not too far ahead. Once at the top and heading back to Bolinas I started to feel a little fatigue. But 40 myles in, fatigue happens and it's all about managing and taking care of the body with food, water, and electrolytes.

Bolinas to Pantoll 47 myles - 6.32:16 (1.03:15 split)

Leaving Bolinas I asked my wife how far the leaders where out and she said "20 minutes" No way! Mike, Dave, and Dakota had a good split heading back up and it shocked me cause I felt like I was also running good. Right before I got to Pantoll I caught up with Dan Olmstead, as he was feeling a little dizzy at this point but knew he'd be back.

Pantoll to Muir Beach 52 myles - 7.21:31 (49:15 split)

Coming into Pantoll I am now in 6th place but started to feel a bit of twinges in my groin and front of my calf. Down Deer Park road I went hoping to catch more people but my legs where tightening up and for the first time all day I felt slow. The good thing is that once off Deer Park it's a nice single track to Muir beach.... but I was slowing. Now I started talking to myself "don't settle"... but I couldn't do anything about it. Getting into Muir Beach was a blessing because I knew some S-caps would turn me around.

Muir Beach to Tennessee Valley 57 myles - 8.15:08 (54:36 split)

Guess what? Ate some watermelon, sponged off, couple cups of coke, and I was off... Totally spaced off the S-caps that were on the table. Damn! Once Nathan Yanko caught me at the top of the hill going into Pirates Cove I realized I was going to have a tough time getting back into Tennessee Valley. Shortly after Dan Olmstead then Yassine Diboun and a couple more.

Tennessee Valley to Finish 62 myles - 9.13:11 13th place

Adding insult to injury, Elvis passed me about a mile out of Tennessee Valley. Yes Elvis. Wig, polyester pants, and gold glasses. Turns out it was Ian Sharman raising money for charity. Had to laugh at that one! At any rate, I was baked. This may sound crazy but my watch read 17,000+ feet of climbing! Is that right? Sure felt like it while I was out there but I always thought somewhere around 10K.

No I did not get a PR but yes I had a wonderful time. I have these snapshot images in my head of the trails meandering in the hills above the ocean. Tia Boddington does an amazing job with this race. Thanks to all the volunteers. And most of all thanks and love to my wife who took care of all my needs at all the aid stations. She also attended to other runners while waiting for me.

Nutrition was simple: 6 flasks of EFS liquid shot diluted in my 20 oz bottle, only one bottle of EFS eletrolyte drink, and a handful of bananas. Certainly did not do well with the water and electrolyte consumption. I cramped up all night in bed so I know I was lacking big time.

April 25-May 1

2011-05-01T14:38:00.003-06:00

Another solid week comes to a close but not without incident. Mileage is picking up week over week as well as more specific leg turn over stuff. With that comes danger of riding the edge too close and injury becomes possible. In fact, for the last 3 weeks I've been noticing a little hitch in my left lower back that was more noticeable after a run, sitting for awhile, then trying to walk. The pain radiates down my left leg (thought I had a calf thing going one) was dull at first then this last week it has gotten more painful and can't walk without a limp. I did a little research and the only thing I can come up with is some sort of Stenosis or Sciatica. I haven't taken any NSAIDS yet during training cause I want to be able to get the benefit from the pills during a race. The strange thing is that I don't notice it while running unless I start thinking about it, but then again, I haven't gone 62 myles yet. I could be overreacting at this point but man it hurts to walk.

At any rate, I'm heading out the door today to Palm Springs for a week and then straight to Miwok - you should see my bag of pills! Optygen HP, Aspirin, and Advil... hope it passes security. Here is what my week looking like:

Monday - OFF???

Tuesday - 11 myles Kokopelli Trail

Wednesday - AM 8 myles HR backcountry

PM 6 myles Bluffs loop

Thursday - 11 myles Grigs hill repeats

Friday - 6 myles Bluffs loop

Saturday - 20 myles Bluffs + Backcountry

Sunday - 11 myles HR backcountry

Total - 73 myles, 9 hrs 35 mins, 7222 ft of climbing

April overall was a good high volume month coming in at 399 myles. 1413 myles for the year.

Wonder when this guy is coming back

April 18-24

2011-04-24T11:30:00.007-06:00

Happy Easter everyone! I hope that you all are enjoying some relaxing time with family and/or friends. I know that I am after a very tough week running. With only 10 weeks to go till the Big Juan (prior to this week), I started to get a little antsy with building my base. Week after week since the beginning of the year it has been mellow in terms of HR and climbing. And then BAM! Lucho smacks me with exactly what I was looking for - a week filled with volume, climbing, and speed! It was tough but I'm happy to say I was able to complete it. The reason I was able to complete, albeit tired, was my fitness. I have never been this fit in terms of endurance with Saturday at Mt Falcon for confirmation. I looked back at all my splits for doubles at Falcon over the past 4 years and I have never been able to put even splits on the board, usually 10+ minutes on the second. Either I go out too fast on the first loop and die on the second during the climbs, or I just simply didn't fuel right. Fueling, hydration, and the constant building of endurance has been the theme since January. I now realize I am being sharpened for the biggest race of my ultra running career - Western States. The work is not done but this week has shown me the direction I am going - the sharpening phase of this 25 week training schedule. 9 weeks and counting! Here is what the week looking like:

Monday - 6 myles Bluffs loop

Tuesday - AM 10 myles Casper

PM - 6 myles Lifetime Fitness TM

Wednesday - 12 myles Track (8x800 w/400s in between)

Thursday - AM 9 myles HR backcountry (3 mile progression)

PM 6 myles Bluffs loop

Friday - 6 myles Grigs

Saturday - 28 myles Mt Falcon v2.0 (7877ft of climbing)

Sunday - 20 myles South Platte Pkwy (intervals w/ 3 mile progression)

Total - 103 myles, 14hrs 2mins, 11,900 ft of climbing

And a little secret streak I have been keeping will officially end tomorrow. I have run everyday since Christmas - 121 straight days. But just like records, streaks are meant to be broken. I had visions of running every day this year but for the betterment of my fitness it is time to take a day off. Lucho's guidance after this week - Monday: day off, no options. I got a little hitch in my lower back that is radiating all the way down to my calf so a day off will hopefully help. Talking to Ryan Burch (he had his own little streak), he made a good point that the longer you go, the more risk you take just for the sake of a streak. The goal is Western States and not the streak. Besides, I will never have a streak like Bill Finkbeiner - he has run every day since 1980!! Check out these other streaks. Wow!

Last, a couple of pictures of some cool Kats

Look Dad

Loves his picture taken

Boys doing eggs

April 11-17

2011-04-17T18:43:00.008-06:00

"Hey man, nice job in your race. Thanks. But what happened? Whad'ya mean? Well, you fell apart around 40...."

That was an exchange I had earlier this week that set off a whole bunch of emotions from, huh?? Did I fall apart? to being pissed off and everything in between. I'm a cerebral kinda guy so I think about these things on all my runs. Usually on the run I get very angry but then the endorphins shut down and I methodically go about my day. But when I woke up Saturday morning and was pissed -even before I had my coffee- I knew something sparked a fire. A fire deep in my belly is a good thing because it charges and motivates the warrior spirit inside of me. So I started asking myself a bunch of questions this week: Have I lost my competitive edge? Do I settle in races when it gets tough? Am I mentally and physically worn out?

I will admit I "settled" at AR 50. I know this because there was no one in front and no one behind that I could see, until Ellie came prancing up on me. If you remember in my AR 50 report I gritted my teeth and ran as hard as I could when Ellie appeared. If I would have done that at mile 40 would I have come closer to 6:10-:15? The answer is yes. Was I physically capable at mile 40? Retrospectively yes. Believe me-you, I know how mentally tough it is to pick up the pace when the get up and go is gone. But I've done it before. I think the reason we don't and decide to settle is because we are scared. We are scared to hurt beyond belief. And we are scared of the unknown. Let me tell you something that Peter Bakwin told me years ago when I emailed him after his double Hard Rock "Your body will do twice as much as your mind thinks it will - the mind is the limiting factor"

I just want to say thank you to the person I had this exchange with earlier this week. You made me realize I have become soft. And there is no better time to toughen the "EFF" up than RIGHT NOW! You will see something different from me at Miwok, at Pocatello, and at the Big Juan. I will not settle!

So let me ask you, what are you gonna do when it gets tough? Are you gonna settle or are you gonna grit your teeth and give everything you've got? And this goes for life in general as well.

Enough of that. 9 weeks till the Big Juan and I am fit. Now it's time to dial it in and become sharp. Here is what the week looked like:

Monday - 6 myles Bluff loop

Tuesday - 9 myles Waldo canyon

Wednesday - 11 myles HR backcountry

Thursday - 6 myles KC treadmill

Friday - AM 11 myles Coyote Ridge

PM 6 myles Bluffs loop

Saturday - 25 myles Lair o Bear

Sunday - 16 myles HR ubran trails

Total - 90 myles, 12 hours 17 minutes, 9895 ft of climbing

Ran with Patrick Garcia on Saturday for the first loop and then on the second loop ran into Kieran McCarthy (reads the blog) who came over from Falcon trail head. The key workout was actually today where I did 3 x 3 mile (actually 2.3s), which was progressively faster for each. On Tuesday I botched the workout. I was supposed to do 8 x 8 seconds up a steep hill. I thought it said 8 minutes so after 4 x 5:30s up the steep part in Waldo canyon, I had enough. Travel should be settling down for the next couple of weeks so I'm hopeful I can string together a bunch of hometown runs. Take care

American River 50 - 6.24:52 6th

2011-04-11T20:17:00.007-06:00

I just bought my first tube of Tecnu. Forget any soreness, the itching is driving me crazy! During the pre-race panel session, they had warned about the overgrowth and described poison oak. And I'm pretty sure I jumped over everything green on the trail but maybe during our (Clark and I) bushwhacking section right before mile 31, I could have possibly rolled in that junk.

I traveled out with Burch and Clark early Friday morning to Sac city. Coming off a week in DC (and travel in subsequent weeks) I have seen my fair share of DIA but it was nice to be traveling with people I know and have a few laughs with. Once in town we picked up our race packets, got a bite to eat, checked into the hotel, and got a little leg loosener in on the final two myles. It's always a pre-race plan of mine to preview the final section of a course just in case something dramatic is unfolding. I, at least, would know how far I have to gut it out.

Alarm went off at 3:00 AM for a 4:10 AM bus departure. Temps seemed reasonable and a few faint stars were out so it was shaping up to be pleasant at the start and throughout the day. Julie Fingar (RD) set up a few people inside a close-by office suite with goodies to boot. Inside were a few familiar faces: Thornley, AJW, Mackey, Joe Uhan, and Meghan Arbogast. Before I could down a Clark pre-race donut it was time to go.

I warmed up and felt really, really good. The lungs were working and the legs were cooperating so I got a good vibe that it was going to be a good day. But then again maybe it was a trap?? I was going back and forth in the mind and eventually settled on mid 6:30s were doable on the bike path (27 miles). Immediately from the start a couple shot off the front and Clark not too far behind them. I settled with Mackey and we had a good thing going through 8 myles. I didn't take any splits other than on the bike path were mile markers and I was getting rough mile splits, pretty consistent in the mid 6:20s. Right about that time Dave took off to get with Joe Uhan and Clark, got in front of them about 10 meters and stayed there for a few myles. I stalked behind all 3 of them about 10 seconds for the better part of 15 myles.

Soon we crossed a bridge (mile 18?) and small sections of single track trail. It was at this point that I realized that maybe the pace was too hot for me in the beginning. My legs were dead or just not spunky anymore. I trailed Nick about 20 seconds into mile 22 aid station and did another check with the mile markers on the path, slowed a bit to mid 6:30s but if felt more of an effort to stay there and now I knew I had over done it. Finally the marathon mark in 2.50:08 and I thought I was ready for some trails....

Normally I come alive on the trail but I realized as I was trailing Nick, he was increasing the gap ever so slightly and I was working way too hard. I decided to back off just a bit, gather myself for a few myles when all of a sudden Nick comes running back on the trail at an intersection "Scott - which way? There are no flags" He had lost a few precious minutes and then we picked the wrong way only to be detoured through a field back to the right trail. That's probably the moment when Poison Oak decided to take a ride with me back to Colorado - man I itch! Anyway, through 32 myles in 3.32 and I still was hanging onto Nick ever so slightly. After the aid he took it up a notch and officially broke me.

Mile 32

I still thought I was moving good but right at mile 35 aid station Burch came flying past - he was looking strong. Made me realize I was moving slower than I thought but I couldn't respond yet. In fact, all the way through mile 40 aid (Rattlesnake) I was on the edge of throwing up. Not from bonking cause I was eating and drinking very well but from riding the red line for too long. At Rattlesnake bar I took a couple drinks of Coke and that seemed to do the trick. My energy was better and now I know I was moving good. If I remember correct I hit mile 40 in 4.57 and knew I still had a shot at 6.15.

Up and down, in and out of canyons. Probably the most beautiful section of trail right along side the American River for the better part of 6 myles. I honestly was enjoying it and then the hill smacked me right in the face. 3 myles to go I was just about 5.59 total time. 6.15 was now out of the question because there was 1000 ft of climbing to go. Saunter in or just grit the teeth and go? I made a decision to saunter until about 2 miles to go when I got a peak of none other than Ellie Greenwood. Damn! Now grit your teeth and go! I don't know how fast those last two myles were but I can tell you I could not breath, if I had to guess low 8s to upper 7s. Finishing time of 6.25:52, exactly 10 seconds slower than my previous time 3 years ago.

I thought I was capable of a time between 6.10 and 6.15 but it wasn't meant to be. Having said that I'm happy. Every race can't be the best race and the experience with great friends, great weather, and a great beer makes it a wonderful experience. Thanks to Julie for hosting a top notch event. I can't say I'll be back (as I itch my body) but it's too soon to tell. Congrats to everyone who finished and, in particular, the Colorado contingent who mopped up 4 of the top 6 spots.

My fueling:

1 Powerbar (peanut butter-chocolate) 30 minutes into race

3 Powergels (2 Espresso, 1 straw-banana) hour, 2 hour, 3 hour marks

4 efs liquid shots (diluted in water bottle) nips every 15 minutes

2 20 oz bottles of straight water

3 cups of coke

And last, I finally cracked the triple digits for myles in a week - 100 even. Clark, Burch, myself, and AJW all got out for some myles (14) on the WS trail on Sunday morning.

If I don't beat Clark in a race, I have picture proof of a couple meters of day light between us...

Mar 28 - Apr 3

2011-04-03T12:51:00.004-06:00

Another solid week. And just as I've stated before, I'm trying to train through all these spring races leading up to the big juan in June. I feel my body has adapted to the stress of running everyday with an average volume of 72 myles/week through 14 weeks for a total of 1014 through the end of March.

This past week was the first time I've actually done track work and mile repeats. The 10 x 400s on Wichita State track were an avg. of 1:19, while the 4 x mile repeats on the Highline Canal were an avg. of 5:50. I'm hoping it doesn't take very long to get the comfort of running those paces and getting the return of the leg speed. This week I also had the pleasure of running with Matt Keddington and Patrick Garcia. My schedule has been busy lately so it was actually refreshing to find time to run with these guys. Matt is looking to take down Manners at Pocatello 20 mile (that's what he said Aric) and Patrick to run away with some cashola at Cheyenne Canon 50K.

Next weekend is the American River 50 mile in Sacramento and I am a little nervous. Stacked field again. I reached back into my running logs to find out what I did to prep for AR last time and I noticed a couple of 30+ mile runs back to back down the South Platte bike path. I didn't do that this time but the volume of my training is about 20 myles higher per week plus I've got two pretty fast 50K's under my belt. But I think the volume, in of itself, will carry me through the final 19 myles of trails better than last time when I bonked pretty good after the 50K mark. It's the first 27 myles that are making me nervous. I will use the force Obe Juan.

Here is the week in review:

Monday - 6 myles The Bluffs

Tuesday - 8 myles Wichita TM

Wednesday - 8 myles Wichita State Track

Thursday - AM 8 myles Grigs loop

PM 6 myles The Bluffs with "The Kid" Matt Keddington

Friday - 10 myles HR backcountry

Saturday - 12 myles Highline Canal

Sunday - 22 myles HR tour de trails with Patrick Garcia

Total - 80 myles, 11 hours 5 minutes, 5837 ft of climbing

March total 351 myles

Now I'm off to Washington D.C. for the week.

Mar 21 - 27

2011-03-27T16:13:00.004-06:00

Here we are again. Two posts in one week? Amazing. Where does the time go and who decided to only have 24 hours in a day? The weekend went by blazing fast in which I was able to get in a couple of key runs early in the morning before the family was up and at 'em.

I am amazed at how resilient my body has been lately. I can basically race a hard 50K and turn the next week into a normal training week. Previous years it has usually taken me a good week to feel normal. I have been building a huge base since the beginning of the year and now it's time to enter a new phase of the training program. The next 8 weeks will involve, well... to tell you the truth, I don't know what it will involve. Lucho just said to buckle up and get ready. That's the excitement of having a coach, the mystery of the workouts and see if I am capable of doing them. I have a feeling I'll be in for some hills, heat, leg turnover stuff, and more volume. Perfect. American River is in two weeks and I hope to be hitting my stride by that time. My PR for 50 myles came at AR a few years ago (6:24) so my goal would be to establish a new PR in the 6:10ish range, we will see.

Here is a recap of the week:

Monday - 6 myles San Diego TM

Tuesday - AM 8 myles San Diego TM

PM 5 myles San Diego bay

Wednesday - 8 myles San Diego TM

Thursday - 10 myles HR home trails

Friday - 6 myles Tulsa TM

Saturday - 20 myles Chatfield

Sunday - 25 myles HR home trails

Total - 88 myles, 11 hrs 43 mins, 3206 ft of climbing

Last week 3/14 - 3/20 - 64 myles, 8 hrs 50 mins, 11,040 ft of climbing

Chuckanut 50K - 4.09:39 15th

2011-03-25T19:52:00.010-06:00

Where does the time go?? Nearly a week later and I'm finally writing something about my race. I went straight from Seattle on Sunday to San Diego (my hometown) and then onto Tulsa until today. Whew! Since the time has past I know I have lost most of those intricate details that make up the race so I will do the best I can:

The week leading into the race I had traveled to Oklahoma City and Grand Junction but I managed to get my daily runs in so it was nice to finally get into Bellingham and let the mind settle a bit. I got out on the trail with Josh Brimhall, Darcy Africa, and Dan Brillon for 45 minutes to shake the legs out. Seemed OK. The weekly mileage dipped a bit (63) but that was by design to get ready for a fast, fast race. I remember feeling confident in my leg speed but also envisioned about 15 guys making a separation along the flat 6.3 myles to the hills and trails. I have been building a huge base and very little leg speed but still confident I could crack off 6:45s on the front and back side of the 6.3 flat myles.

Sure enough the race started and a group quickly formed. I tagged along on the back side and then looked at my HR - yikes 170 already and I was breathing pretty easy. I did the best I could to bring it back down but I as I did they slipped away. My HR dropped to mid 160s by the time I got to the first aid at 6.3 and my split was right on 42ish (6:43 pace).

Now the climbing and single track starts and I was thrilled! I ran with a guy who was wearing racing flats so I made the assumption it was just a matter of time before I snuck ahead. We probably climbed for 1500 ft and I felt like I was just hitting my stride, although my HR was tapping out at 173 bpm. I wasn't concerned because I was racing and knew this monitor was for data collection only. No sooner did we get to the top did we drop to the next aid, around mile 11, and then start a long gradual dirt road. The road (Cleator I think) was pretty straight so I could see about 3 runners up ahead and I made a point to close the gap. 3 myles later I only caught one guy but the other two were right there.

Aid station 3 was about 13 myles and this is where I come ALIVE! The start of some technical single track on Chuckanut Ridge trail. I was buzzing and soon came up on two runners, teammate Josh Brimhall and Joe Uhan. Josh wasn't feeling it in his legs but still moving well. We ran together for a couple myles and then separated. Now I was running behind Joe Uhan, who was running really well uphill. The downhill I would close the gap and yo-yo with him all the way through Chinscraper where he would finally gap me.

The single track I had no problem keeping pace with Joe and so I assumed I would be gaining on anyone in front of me but just as the single track started, it ended. And

thus began Fragrance Lake road. Joe slowly pulled away and that was it. At the bottom we are now back at the fast, flat 6.3 myles we started on. My goal going into the race was to have an exacting split in and out. Not quite but pretty close - 45 minutes coming back (7:10s). Another goal of mine was to place top 10, not quite either - 15th overall. Results

Photo by Glenn Tachiyama. More photos

I am extremely pleased with this race! I'm pleased primarily because I have done literally no leg turnover stuff but yet I was able to hold my own. Even if I had done leg turnover stuff there was waaay too much fastness going on up front for me to hold pace. I am amazed of the talent at this race. You look at the top times ever at this race - 5 of the top 10 times -EVER- were clocked this year - simply amazing! I feel very good with my current fitness, especially my ability to hold my pace 4 hours into a race. I was steady all day with solid energy thanks to my two flasks of EFS liquid shot - the only calories I took in all day. And to cap off the race recovery I took my Ultragen in immediately following the race.

That night I got a chance to hang out with my Pearl Izumi teammates, fun times all around. Next year Chuckanut is going to celebrate it's 20th anniversary so put it on the calendar now, you won't be disappointed with the race or the nightlife in Bellingham. Thanks to Krissy and the amazing crew of volunteers.

Mar 7 - 13

2011-03-13T15:28:00.003-06:00

I miss blogging everyday. Not that I ever had anything interesting to say, I just enjoyed the freedom to express my raw thoughts. It was some sort of therapy I guess. But it's all about life balance right? And blogging everyday had to take a back seat to my new job. I still have the time to blog, I just don't have the mental energy to put thoughts down. I still solve the world's problems while out on my runs but those solutions stay stuck in my head and by the time I get to my weekly recap, I've forgotten all of them. I will get better though. The balance will be restored sooner than later. Real quick though (before I forget), last week I spent almost all my runs on the treadmill and I gotta say going to the gym is a great place to people watch. I'm in my own little world with headphones on but still notice quirky things like this: have you every seen someone get on the treadmill, crank it up to something like 20%, and then walk as fast as they can while leaning back and gripping the front of the treadmill? It is the funniest damned thing I have seen at the gym in a while! Do they think they are getting a better workout because they cranked it up? I dunno maybe they want to get an upper body workout too. Cracks me up! Who am I to judge though, they probably laugh at me when I'm making all those funny sounds during a 10 x 30 second sprint session.

Onto my weekly recap:

Monday - 4 myles Grigs

Tuesday - AM 8 myles Bluffs

PM 8 myles Bluffs

Wednesday - 8 myles Sanitas

Thursday - 6 myles Des Moines TM

Friday - AM 8 myles HR backcountry

PM 6 myles Bluffs

Saturday - 18 myles Deer Creek

Sunday - 16 myles HR Tour de Trails

83 myles, 12 hours 34 minutes, 11,492 ft of climbing

The key workouts this week were:

1) Sanitas on Wednesday for the 2 x 20 minutes at HR 165-175. It's the first time in 3 months that I've touched that range. First time up was a little short because I went up the East Ridge and it only took 13 minutes, hurt my lungs a little there. Second time up I went up the Mount Sanitas trail which was 19.41, felt much better. It's almost as if my body remembered how to deal with the stress. I had a avg. HR of 172 and it felt good, wanted to go faster but that 175 was the absolute cap this early in the building stage.

2) Deer Creek on Saturday which is the first time since Ponderous Posterior 50K that I've hit the 4K mark for climbing. This run represented the middle 30K at Chuckanut. It was slow because of the bullet proof ice and I should have known better to bring my microspikes for the wall. During this run I practiced my race day nutrition and hydration which consisted of 1 powerbar, 1 EFS liquid shot wild berry diluted in water, and 1 scoop of Pre-Race in a smaller sprint bottle. The Pre-Race is new to the regimen so I wanted to make sure it would not upset my stomach, like last time. All is good and I got a huge boost mentally from it. I took it 1.45 into the run, started to work at 2 hours, and lasted through 3+ hours.

3) HR tour de trails today is the last of the key workouts. Significant because I ran the last 10K in 40:22 (6:30 pace), not blazing, but on tired legs so I'll take it. This is especially important because Chuckanut ends the same way on a flattish 10K. I kept the HR avg. to 159 so that is pretty comfortable to me but I can tell the leg speed is lagging a bit. Truth be told I haven't done hardly any leg turnover stuff in this building phase so that is to be expected. It will come in 16 weeks, I promise.

I just glanced over the Chuckanut start list and I have to say it's impressive! Looking forward to fast and beautiful race next Saturday. And I hear Bellingham has some good local brews.

Feb 28 - Mar 6

2011-03-06T14:23:00.004-07:00

I'll start this post by saying this week sucked! Lucho knew I'd be confined to a treadmill all week so he kindly re-arranged my runs to break up the monotony. In addition, I was also confined to a training classroom all week up on the 14th floor with big floor to ceiling windows peering out to the San Francisco hills. Yes I was day dreaming, wondering what the elevation gain and grade was on a particular trail that shot straight up the ridge line. And then I was so rudely interrupted by the instructor "Scott what do you think about all this? You have been really quiet..." "Umm, well, (trying to remember the last thing I heard) Yes, I agree and I'd also like to circle back to..." Gibberish basically. I never did get out to that trail because the day started at 7:30 AM and didn't get back to the hotel until the sun had set. So be it. The week is in the books with the most myles in a week thus far for 2011. Here's what it looked like:

Monday - 8 myles San Fran. TM

Tuesday - AM 8 myles San Fran. TM

PM 6 myles San Fran. Bay trail

Wednesday - 10 myles San Fran. TM

Thursday - AM 8 myles San Fran. TM

PM 6 myles San Fran. Bay trail

Friday - 4 myles San Fran. TM

Saturday - 15 myles Daniels Park

Sunday - 22 myles Tour de HR trails

87 myles, 11 hours 22 minutes, climbing 5422 ft - 319 myles in February

The hyperlink workouts on the TM are really only there for HR purposes. No elevation gain but rather leg turnover stuff. For instance, on Tuesday the instructions were to keep HR above 150 for 30 minutes, which turned out to be 9 MPH with an avg. HR of 157. Then on Wednesday I did 10 x 30 seconds at 5:27 pace and was able to hold my HR at 165. So as you can see leg turnover stuff because Chuckanut has 20K of the flat stuff. Next week I'm sure I'll be working on the middle 30K of Chuckanut which is about 4K of climbing.

Feb 21 -27

2011-02-27T19:12:00.004-07:00

Not much of a recovery week but that's the plan. I figure my body will continue to get stronger as I keep the time and mileage up even during and after race weeks. It's tricky though. Lucho checked on me a couple of times before he gave me my weekly training to make sure I had no extra niggles (Nick Clarkism) and away we went. So here is what the week looked like:

Monday - 4 myles Grigs + Dry Sauna

Tuesday - 6 myles Wichita TM

Wednesday - 8 myles Bluffs

Thursday - 12+ myles East/West

Friday - AM 5+ myles NCAR

PM 6+ myles Coal Creek Trail

Saturday - AM 5 myles Coal Creek Trail

AM #2 11 myles Boulder Res.

Sunday - 20+ myles HR tour de trails

Total - 79 myles, 11 hrs 30 mins, 6907 ft of climbing

I had minimal soreness from the race, just stiff on Monday. So what's the big difference? I think it's two fold; running everyday and the use of Optygen. But I'm able to run everyday because of the Optygen (recovery). To top it off not all my runs are not at breakneck speed. Remember the article "Want speed? Slow down!" I firmly believe in this strategy along side HR training. It's taken some time to get used to but after my Hagg Lake result - I believe!

2011 Pearl Izumi Ultrarunning team

This last weekend was also the Pearl Izumi Ultra Running team summit. What a great time with Ian, Josh, Timothy, Darcy, Nick, and Ashley. Kody and Aric did an amazing job to pull all the details together - thanks guys! Also got some great seminars by our sponsors: First Endurance, High Gear, and all the peeps over at Pearl Izumi. Learned a lot! Wait till you see the photos that Eric Wynn took on the team runs - best I've seen in a while. That's it for now. I am in lovely San Francisco for a weeks worth of training - Hellow Treadmill!

Hagg lake 50K - 3.49:57 2nd

2011-02-20T16:44:00.015-07:00

Top 3 (l to r) Nicholas Triolo (3rd), Jacob Puzey (1st), and me

More photos here

I had heard about "the mudd" at Hagg Lake and that's why I went. This year 'apparently' was Epic! Spoke to several folks who had done the race 10+ times and they have never seen this kind of mess (partly due to the record number of allowed entrants). The only way to describe Hagg mudd is to say it changes into whatever you don't want on a particular part of the trail; a bomber descent with the greasy slick mud that flips you on your kiester or shoe stealing 8 inch mud when your legs are too tired to try and get out. Hagg Mudd, yes it morphs. Here's how my race went:

Rain for the past 8 or 9 days in Oregon set the stage for the mud but it was also cold in the morning with black ice all over the road in the predawn hours. I made my way up from McMenamins around 6:30 AM to do my pre-race ritual of getting down 20 oz of electrolyte drink with a Power Bar and then make my way to the port-o-johns and hope for success that early in the morning. All systems go. I also had enough time to do a warm up - a 3 mile out and back up a dirt road that climbs about 400 feet. It was downright chilly to start!

In the beginning nice and clean

The plan, just like training, was to start slow, get my nutrition and hydration in, and then finish strong. The race started right at 8 and sure enough there were a couple of guys off the front straight up the hill but I could tell they were going be hung out to dry. I settled in about 5th after the short out and back but somehow I was in the front of a 4 man train on single track. I felt as though I was being rushed and asked several times if they wanted to pass... they settled in behind until we got to the dam. Once on the dam the 4 took off and there was one other out front. I thought I was going at a pretty good clip, probably mid 6s, but they were a least a minute up before we entered the single track again a mile later. Now remember, I have been training very differently than I ever have before so I immediately start second guessing if I have done enough leg turn over stuff. Sure I could have stayed with them but I felt like I would have been put in the red really early. I started focusing again on the race plan and telling myself to trust my training. My pace through the first aid (7.8) was 6:41 so I was content to hang back and cruise all alone in 6th place. No major hills to speak of just some nice rollers. Every now and again I would catch a glimpse of the pack out front and the only two I knew were Neil Olsen and Scott Wolfe, both fast runners so I was making time checks frequently to make sure I wasn't falling way off. Finally I came through the first lap + out and back (17.8) in just over 2 hours with a pace of 6:57, I was happy.

Now for lap number two, nutrition and hydration were spot on and energy was solid (I'll list my nutrition later). Immediately leaving the start/finish area I caught a runner whom I suspected would be hung out to dry but I also caught glimpses of several other runners no longer running in a pack. Just about mile 22 I made a decision to put the pedal down and see what I had. Within a mile or two I caught Scott Wolfe who was still moving pretty good. And with the races that we've toed the line together we always, always finish very close to one another so passing him made me a little nervous. But I was in it to win it so I was gonna go till the fuel was gone. Not more than 1/2 mile later I caught Neil Olsen who also seemed to be moving good but I caught him on a hill where he was taking in some calories. Neil has won the race twice with a PR of 3.43 so now I'm really nervous, two veterans on my tail so I better step it up.

Add a little dirt and water and wha-Lah!

Now I'm in 3rd with only 6 myles to go so running out of real estate here. It seemed at the time I was going faster than I had been all day, I know that's not true based on splits, but it felt like it. With 3 myles to go I caught the second place guy at the aid station. I didn't pass right away because I wanted to see his tendencies and really try to push him a bit to drain his tank even more. I was feeling good but I just wanted to be sure before I made a surge past him. Two myles to go I went past him real quick and never looked back. Those final myles were surreal! I was buzzing. I felt like I was floating but in reality I was 'gliding' the mud. As it turns out I never caught sight of the winner and as I think back to time checks at aid stations, his finish loop was identical to mine - 1.48. I never made any time on him - kudos Jacob for running a strong race! The ironic thing is that I was watching tendencies of the pack lead group; what they ate, what they drank, who was surging up the hills, who was crushing the downs, and this guy who won was not carrying a water bottle. I thought for sure I would see him. What I learned is that he was eating a bunch of gels and then loading up on water at the aid stations every 5 myles.

Overall pace was 7:24. I am extremely happy with the result because a) it gives me tremendous confidence in my training and b) I finished stronger than I started. Big thanks to Lucho!!! So for those of you out there reading this, my message to you: You will race the way you train. And the most important aspect is nutrition and hydration during training. Here is a breakdown of what I took in:

Pre-race 1 hour before

20 oz of First Endurance EFS electrolyte drink

1 Power Bar

During the race

1 Power bar 30 minutes into the race, finished chewing at 45 minutes

2 5 oz flasks of EFS Wild Berry Liquid shot diluted in 20 oz water* (each one last an hour 45)

*I would take a slug of this every 5 minutes. Constant calories

Post race

1 20 oz bottle of Ultragen Cappuccino

Lots of great beer, milkshakes, and pizza!

After the race I went back to McMenamins and hung out with Scott Wolfe and his crew from Oregon. Thanks guys it was nice to meet you all and hope to see you soon! Scott and I will toe the line again in Pocatello for round two.

As far as the rest of the week here what it looked like:

Monday - 10 myles Daniels park

Tuesday - AM 6 myles TM Wichita

PM 6 myles The Bluffs

Wednesday - AM 4 myles Griggs

PM 4 myles TM Tulsa

Thursday - 6 myles TM Tulsa

Friday - 3.5 myles Willamette River OR

Saturday - 34 myles Hagg Lake (with warm up)

Sunday - 3 myles TM home

77 myles, negligible elevation gain, 9 hours 33 minutes

February 7 - 13

2011-02-13T16:49:00.008-07:00

This week in training:

Monday - 4 myles East/West trail home

Tuesday - AM 8 myles TM Lifetime Fitness

PM 6 myles TM Lifetime Fitness

Wednesday - 15 myles TM Lifetime Fitness

Thursday - 8 myles TM Lifetime Fitness Omaha

Friday - AM 6 myles The Bluffs

PM 4 myles SouthRidge TM

Saturday - 25 myles The Bluffs + Daniels Park

Sunday - 3 myles McArthur Ranch

Total - 79 myles, 10 hrs 55 mins, 3431 ft of climbing

Not much of a taper a week before a race eh? It's true because the goal is not Hagg Lake but rather Western States so I can't be taking two weeks to taper and then one week to recover every time I race. With only 20 weeks left until Western I need every day to count. Strong words of advice from Lucho. I saw Nick Clark's approach to Western last year, basically training through every race no matter the distance with 100+ myles for 15 or so weeks. I need that base and I feel like I'm right on track. To tell you the truth I feel stronger now than I ever have before. 6 weeks into the build up towards Western and here is a snap shot of my weeks: 82, 79, 69, 85, 83, and 79 myles.

A couple of major difference to my fitness, I think, is 1) MAF HR approach. MAF stands for maximum aerobic function and rather than me botch the explanation, just read this article entitled "Want Speed? Slow Down!" and you will get an idea of the approach to my base building. It has been tough because all I wanna do is go but that will come and I know this, I've seen a small sampling in my training. I can hit 5:40s at the end of a two hour run with a 165 HR and not feel completely taxed. Another difference to my fitness is 2) my focus on nutrition during the run. Lucho has been giving me detailed workouts with specific nutrition and hydration instructions, for instance "take 1 gel 10 minutes before you start and hydrate with 20 oz of water...." something like that. You would think it's common knowledge to do these things and stay up on nutrition AND HYDRATION during training but it's easy to get complacent. And truth be told, you need to train like you race.

So what do I expect from Hagg Lake? Well based on previous times of runners I know, I would expect something in the low 3.40s. But apparently times can be significantly slower during lots of rain so we will see what the weather brings. Dan Olmstead, Neil Olsen, Scott Wolfe, and Rod Bien will all be there to push the pace so I am looking forward to something fast. Also I plan on wearing a HR monitor the whole time (but not pay attention to) just for collecting data and see if my fitness matches my HR. Last, my weight is down to 156 flat. That is ideal racing weight for me! Can't wait!

Oh, one more thing, Justin Mock wrote a great article on the Colorado trail over here. Which got me thinking about the trail again.... I'm gonna go for the FKT in 2012! I just have to give it a try now I know the trail and trail knows me.

Segment 24 before dropping down (seems like) forever to the Animas

January 31 - Feb 6

2011-02-06T11:07:00.007-07:00

It's official. I did not apply to Hardrock this year. For the first time in 7 years there will be no suspense... but truth be told, this was the first year I had an automatic entry so either way there would not have been suspense. I remember a few years ago I started #34 on the wait list and got in the day before - lots of gray hairs after that one. Sure I could have taken a slot this year but that would have been completely selfish being two weeks after Western States, knowing my body, and the recover time needed. I've only got so many races left in me before I'm done and I want to experience Western States. With the record number of applicants who are in the same position I have been many times over, better to give someone else a chance this year. The Hardrock 100 is a special race and the San Juan's are a special place so why not grow the Hardrock family and let someone else experience the world's greatest high alpine running event. Good luck to all in the lottery today.

Training for me this week has been great! For the entire month of January I have been building a very solid base with most of my runs just under 8 pace with an avg. HR of 145. Sure I've been anxious to get some leg turn over and finally got a taste to end the week. Lucho is ratcheting down the bolts! The run today was after two days of trudging through snow and lots-o-elevation gain so (needless to say) tired legs. But today just really confirmed what I have been building towards - being able to run between 6:15s and 6:30s during the second half of a longer run. Add in the core workouts almost every day and I feel fit not only strength wise but aerobically as well. Here is how the this week looked:

Monday - 4 myles Tulsa TM

Tuesday - 8 myles Southridge TM

Wednesday - 14 myles Daniels Park

Thursday - 8 myles Kansas City TM (missed 2nd run today)

Friday - 9 myles Green Mountain

Saturday - 21 myles Roxborough

Sunday - 19 myles Southridge TM

Total - 83 myles, 12hrs 19 mins, 9134 ft of climbing

I miss you everyday Cooper

January 24 - 30

2011-01-31T16:44:00.003-07:00

Coming to you live from the lovely Tulsa airport! I fully intended to put the fingers to the keyboard last night but the back of my eyelids got the best of me. Travel has been coming from every direction, which means my runs have been as well; Aspen, Los Begas, Denver, and now Tulsa. Now because of "the storm" I'm stuck here in Tulsa and remains to be seen if I can make it back to Denver.

Last week was very tough not only in terms of being in meetings all day but also from the sickness aspect. I went to the doctor on Tuesday and she determined I had a virus because I was not producing any phlegm... I know from selling antibiotics that the rust colored junk coming out was more bacterial, ie Steptococcus Pneumoniae. I ran every day trying to get the stuff out of my system but little by little it made it's way into my lungs. So from Sunday through Wednesday the runs were absolutely miserable. Thursday running in the desert with Josh Brimhall was the first time I actually felt decent, still coughing up a lung, but decent. By the weekend I managed to string together back to back 20 mile runs. So now I feel back on track and ready to see what I've got for Hagg Lake 50K. Here is the week in review:

Monday - 6 myles Venetian TM

Tuesday - 6 myles Venetian TM

Wednesday - 8 myles Venetian TM

Thursday - 20 myles Bootleg Canyon

Friday - 4 myles East/West trail

Saturday - 20 myles Chatfield Resevoir x2

Sunday - 20 myles Tour De HR

Total - 85 myles, 11.54 hrs, 4947 ft climbing. 344 myles for January.

Ultra Runner vs. Iron Man

2011-01-27T09:49:00.002-07:00

This is classic! No need to explain.

January 17 - 23

2011-01-24T15:26:00.002-07:00

As I write this I feel like total crap! Saturday night was miserable with chills and night sweats followed by coughing and sore throat the next day. Having said that, sorry for being brief here but I just don't have the energy to put any thought into this post other than noting my workouts. I fully intended on writing a little write up on MAF-HR but will put more thought into later this week.

Obviously feeling this way my week ended with a big thud. For the past 3 weeks most of my workouts have been very mellow, keeping the HR below 155. Now what I'm finding is that it's a lot harder to get my HR above 160, whereas before 160 was easy running, at least from my perspective. I'm building the foundation here which will help me immensely come June time.

Here is what my week looked like:

Monday - 8.25 myles, 1.10:02

Tuesday - 10 myles, 1.17:38

Wednesday - 12.25 myles, 1.39:51

Thursday - 17.9 myles, 2.25:52

Friday - 8.2 myles, 1.05:48

Saturday - 8.2 myles, 1.24:12

Sunday - 4 myles, 34:03

Total - 69 myles, 9.37, 9407 ft of climbing

January 10-16, 2010

2011-01-16T20:28:00.009-07:00

Another Newsflash: I am in UTMB!!! Along with my PI teammates: Nick, Darcy, and Josh. Other U.S. notables on the list: Dakota Jones, Nick Pedatella, Scott Jurek, Hal Koerner, Diana Finkel, Mike Foote, Joe Grant, Tony Krupicka, Glenn Mackie, Karl Meltzer, Krissy Moehl, Geoff Roes, and Roch Horton

Newsflash: UROY and POY have been announced over here. Congratulations to everyone! In particular, my PI teammates Nick Clark and Darcy Africa, 4th and 6th respectively. Well deserved!

Second full week of resetting the metabolism. I'm really happy the way my body has responded to running every day of the week, and in a few cases, twice a day. I may have said this before but it seems the more I run, the more I want to run.

The highlight of the week was certainly The Ponderous Posterior 50K (aka Fat Ass) put on by the CRUD guys. I don't need to go into further detail just read the previous post. Outside of that the week was a busy one traveling to Kansas for a short trip and trying to fit in two-a-days. In Kansas it was below zero so the treadmill was the only option. Most of the runs were easy runs, keeping my HR below 155. I did have one workout of 4 x 20 second hill sprints and my HR spiked to 163 each time, felt really refreshing.

Sure I'm anxious to get some leg turnover but the goal is to peak towards the end of June not the end of April. Last year I was hot with the training starting in November the previous year and I made the mistake of trying to carry the volume and intensity throughout the year. If you look at my race results from last year, I had my best results through May and then the wheels fell off. Then after a miserable stretch through September, a little break, and then one final race in November to cap the year off where I started - running good. I didn't realize what has happening at the time but in hindsight instead of pushing through (harder and faster workouts), I should have backed off and "reset". I think it's a common mistake we all make. As a result, I AM being patient right now and will take the next 24 weeks to peak.

At any rate here is what my week looked like:

Monday - 4 myles, 32 minutes

Tuesday - AM 8 myles, 62 minutes. PM 4 myles, 32 minutes

Wednesday - 11 myles, 1 hour 28 minutes

Thursday - AM 4 myles, 31 minutes. PM 6 myles, 54 minutes

Friday - 6 myles, 48 minutes

Saturday - 32 myles, 5 hours 19 minutes

Sunday - 4 myles, 33 minutes

Total - 79.2 myles, 11 hours 41 minutes, 10,626 ft of climbing

You'll always be with us Fast Eddy Cooper

Ponderous Posterior Fat Ass 50K

2011-01-16T11:05:00.006-07:00

The last stop in the Fat Ass series here in Colorado happened yesterday in Colorado Springs. Apparently there was a Fat Ass race in Boulder last week but I didn't know anything about it. First off, thanks to Tony for getting the ball rolling on this series to join in with all the Fat Ass races that happen all over the nation at this time of the year. And second, thanks to JT and Nick for hosting these events and marking each of the courses.

For those of you who don't know anything about this series it truly is just a gathering of runners who have been slacking in the winter months and is fully intended to get people off the couch and back into the groove.

Just like Nick had done in the El Chubbo Grande, JT sent people off in three waves so that everyone could get back at the same time and enjoy some food and brewski's. Roughly 90 people showed up with the 7 AM and 8 AM waves holding most of the people. The small elite group at 9 AM was just that "elite" with Tony, Joe, Scott, and a few other notables.

I chose the 8 AM wave knowing I wanted to keep the HR below 160 for most of the time as I am right in the middle of reseting my metabolism so I didn't want to blow it. I ran the whole day with Justin Ricks who just nabbed at 2.21 marathon PR at CIM so I knew I'd just be holding on with his speed. But it was nice, pretty much all day, with an average HR of 151. I did have to scale it back a bit as Justin powered up Longs Ranch road, I was tapping out at 172 bpm so I resorted to walking some on the second 1/2 of the steep, snowy slope. Coming down Barr trail was a little tricky because of the ice patches; if you try to slow down then you slip, if you get going too fast, it's an all out yard sale. Neither of us fell as we tip-toed down pretty quick and then proceeded onto Intemann trail. Still 25 myles in we were cruising and my HR was still around 145 so I was happy that I felt good and could still keep the HR down. We did take a minor detour onto section 16 and then toured Red Rocks perimeter to add on a mile or so. Someone had pulled the flagging so me missed a critical left hand turn as did Gangels and BFish. Bonus myles right? Justin and I ended up coming away with the fastest time, but again, this is extremely casual and no racing was ever going on. Although JT did make some trophies

TP came with it

All in all it was a fun time running, catching up with Justin during, and then the little Soiree that ensued afterwards. I had some of the best home brew I have ever tasted that rivals some of the best craft breweries around. George Zack crafted a very nice IPA in which he calls EPO-IPA. It was nice to finally meet him after reading his blog for two years. Good to catch up with BFish, Gangels, Patrick Garcia, Tony, FF, Scott J, Joe G, all the CRUD guys. Also nice to meet new people and put faces to names. Up next Hagg Lake 50K

View Larger Map

My watch says 32.07 myles and 7638 ft of climbing

January 3-9, 2010

2011-01-09T20:23:00.006-07:00

Second full of week of training and I'm well on my way to a good year... Yeah only two weeks in but I feel great. I've run every day since Christmas and each day I look forward to getting out. I feel strong, healthy, and revived after a short hiatus through November and December. At 41 I'll take healthy and strong all day long! My approach to training has changed a bit this year with Lucho as my co-pilot, HR training early in the year is teaching me something that I have overlooked in years past. I'm building to Western States right now and building means a good base and NOT peaking too early. Most of my runs for the last week has been very mellow keeping the HR between 135-155. It's much harder to keep the HR above 135 on the downhills and serves as a good reminder to not get complacent. In addition, I have been doing core training such as: one legged jump rope, crunches, band resistant workouts with the legs, and jack knifes. It's all been good and a refreshed approach. I know the coming weeks will have me begging for mercy with some leg turnover stuff but for now it's building the endurance and taking the right nutrition in. Here's what this week looked like:

Monday - 11 myles Daniels Park w/ 5 x 1 minute VO2Max @ 10% grade

Tuesday - 9.5 myles HR Backcountry w/ 3 x 20 second strides

Wednesday - 13.5 myles White Ranch w/ Lucho

Thursday - 14 myles AM 8 myles Griggs loop. PM 6 myles Bluffs loop - relaxed/shake out.

Friday - 8 myles Flagstaff - 1st hour HR under 155 then 1/2 hour let it drift

Saturday - 21 myles HR tour - everything under 155

Sunday - 6 myles Bluffs loop - No HR, just shake out

82.73 myles

12.13 hours

13,622 ft of climbing

On another note, my Utah Mexican friend sent me this picture. Apparently he has taken my place as this top honor. Congrats Mi Amigo!

Update

2011-01-04T17:08:00.010-07:00

I saw a bumper sticker today that read "Why is OUR oil under THEIR sand?" (insert sarcasm) I laughed out loud to myself. And then I laughed harder when I started thinking.... hmm, it's a bumper sticker.... on a CAR nonetheless... HA! How ironic.

If you haven't noticed my training is on the right column, if you're interested. Once in there you will click the box next to "show workouts" and then hit "submit". It will show you all kinds of data of my runs: HR, time spent in HR zones, elevation, pace, map, distance, all that kind of stuff. There are two tabs at the top right: summary and map/graph to show you specifics. Also, I have pushed the daily workouts over to Twitter (right column) as well for your viewing pleasure. Workouts have been going good; running every day while trying to reset the metabolism with mellow runs.

Also for your viewing pleasure, below are a couple of pics so you can see the awesomeness of my MexiStache! Too bad I couldn't keep it around.

before

After - Bew. Chicka. Bew. Bew.

This is what I was going for. I guess when I grow up to be a real bandito huh?

Some of the goodness I've been eating.

8.5 myles - 1.08:35

2011-01-02T11:36:00.006-07:00

Highline Canal - 9 AM
20s, overcast, tracked snow
mind/body - clear/lower back tight
easy effort

Met up with Tim Long this morning for a casual, flat run along the Highline Canal. Tim had just done a segment on 9 News (4:40 mark) for McDavid (compression and recovery) so he was on my side of town and up for a run. It's amazing how time goes by when your running with someone, as opposed to being alone (with music) most of the time - it's nice to mix it up with good company and good conversation. Among other things, we talked about doing an FKT on the 66 mile Highline Canal sometime in April that would be some good training for the upcoming season.

This run caps off a great building week for me - 82.33 myles, 11.25 hours. Besides the lower back being stiff today and minor ache in the left arch/heel, I feel great. Always going to be some niggles here and there so I just have to be mindful and take care of them.

15 myles - 2.17:20

2011-01-01T15:21:00.005-07:00

Bluffs/Wildcat Ridge - 11 AM

15 degrees, partly cloudy, cold snow

mind/body - good

easy effort

Even though the effort was easy, slipping on the snow was torquing my lower back. Going uphill it was tough to gain any traction so it was two steps up, one step back. I intended on doing the full HR tour (Bluffs, Wildcat Ridge, Backcountry) but because the back was tweaking I decided 2+ hours was enough. Now Wildcat Ridge is closed till March 25th so I'll have to find somewhere else to go. Plenty of other places, just have to drive to them.

2011 is going to be an exciting year, albeit busy. I just got a promotion in my job so I'll be traveling a little bit more, unfortunately not to any mountain states, more like Nebraska, Oklahoma, and Kansas. Nothing wrong with those states and I'm sure they have some hills but it's not the Rocky Mountains. Having said that, I'm going to start posting my training once a week on Sundays. I'll still be logging my workouts over here on a daily basis so if you want to find out what I'm doing day in and day out, you still can. And then I'll still be blogging about other things as well.

New Years resolutions. Every year I've had a New Years resolution that centers around food and nutrition (no fried foods, no meat, etc..) this year is no different but not as hard and fast as previous years. This year my family has committed to eating healthier. Meaning we are going to eat more whole foods like fruits, veggies, and grains. And eat less processed foods such as refined sugars and carbohydrates. I know it's kind of vague but the idea is to think about what we are eating and how it was made. When given a choice between a veggie tray and chips and dip we will choose the veggie tray when in the past 9 times out of 10 it's been the chips. I guess you can say the book "In Defense of Food" has had an effect on me. In addition, one that my son Jaxon came up with to help the environment is to stop buying and drinking bottled water.

11 myles - 1.39:07

2010-12-31T17:47:00.004-07:00

Wildcat Ridge - 11 AM

below 10 degrees, 5" snow, socked in

mind/body - peaceful/good

easy effort

Wasn't worried about anything but getting through the snow this morning. HR, pace, effort - didn't matter. For some reason it's always much more peaceful after a snowfall, regardless of the temperatures. I know I was working hard but my HR only maxed out at 160, probably due to all the slipping I was doing on the cold snow.

So for 2010 I logged 3117.37 myles, second most in a calendar year for me. That comes out to just over 8.5 myles a day. But considering I didn't run 114 days, I averaged 12.4 myles/run over 251 days. Last year I logged 3288 (most) only because of the 500 mile trek to Durango in September. Since 2004, when I started running ultras, I've logged 18,367 myles. I have no idea how many myles before that but considering I ran my first marathon at age 11 it's probably near 30,000 for a lifetime, if not a little more. Pale in comparison to some but that's no matter. What matters is that I'm healthy, still be able to run, and enjoy it.

10 myles - 1.18:31

2010-12-30T12:49:00.005-07:00

HR backcountry loop - 9 AM
40s, clear @ start - snowing @ end
mind/body - good
easy effort

I let my HR monitor be my governor today, tried to keep it under 160 bpm despite the 1200 ft of climbing. For the most part I was successful, I did record 4 minutes @ 164 but still felt effortless. I started with blue skies and one hour later my legs and face were numb from the blowing snow - welcome to Colorado!

On another note, this guy below is open for pacing duties in 2011. I can hook you up with him if you are having trouble focusing on the trail. He guarantees a PR!

13 myles - 1.47:53

2010-12-29T15:03:00.009-07:00

Deer Creek - noon

50s, cloudy, windy

mind/body - good/sore heal

steady effort

Today was the true test for the GPS on the Timex Global Trainer. I thought I would download this workout and find straight lines all over the place because of the tree cover. To my amazement, it performed very well. The Global Trainer measured 12.66 myles, which is fairly close to the billed 13.1. I'm impressed. In regards to HR, I know there are HR training manuals out there but I'm not quite ready to dive into those just yet. I did, however, dissect my run with a more critical eye today: avg HR of 158, 57 minutes above 170, 12 minutes above 175, and 4 minutes at 179.

This past week I've been feeling motivated (again) to train. Could it be the power of the beard which has inspired? I'll never be as fast as those other guys with beards but maybe there's a secret power to beards.

Two weeks growth so I guess you can say I'm not your typical Mexican

This guy sported the best one in all of ultrarunning and he was fast. I think he used to store his gels in there.

11 myles - 1.19:50

2010-12-28T17:19:00.003-07:00

Wildcat Ridge - noon
50s, clear, dry
mind/body - good/tight hammys
easy effort

This new GPS Global Trainer is helping me map out all my local runs and giving me a good base for time. It'll be interesting to see what happens (as far as accuracy) when I get to the foothills and trees. So far really accurate compared to MapMyRun. Just about 1000 ft of climbing and a 7:18 pace while keeping the HR to an average of 159.

Signed up for the draw for UTMB today. Nick and I are planning on doing Sierre-Zinal on August 14th as well. Perfect timing to blow out the carbon, get acclimated, then tour the UTMB course for a week. All while vacationing with the family in Europe for the first time ever.

2 runs: 14 myles - 1.54

2010-12-27T21:38:00.004-07:00

Track/Bluffs - 11/4
50s, little wind, mild
mind/body - good
hard/easy effort

I'm going to take full advantage of this week of not having to work. I figure I'll get a jump start on 2011. No better way to get it going than a 2-a-day. The latest Running Times has an article on training for a 50K in which I took the idea of getting a track workout followed by a late day shake out to help with recovery.

The late morning session (8 myles) was not too tough but really intended to get the ball rolling with 10 x 400s. My goal was 78s. Two mile w/u and c/d with 2 minutes or 200 meters (turned out to be the same) in between each 400. Check out all the details here. I was most surprised that I could only get my HR to about 165 on each one while hitting 77-78 each time, felt much higher than that. Run #2 (6 myles) was simply a shake out, trying to keep the HR below 160. Details here. I'm really getting into all these charts and graphs, pretty interesting with the different aspects once I start playing around with the fields.

On another note, I'm reading a book entitled "In Defense of Food" by Michael Pollan. If you are at all concerned about what you are shoving in your mouth you should pick up this book. I'm only 1/3 of the way through and so far he has talked about the history of nutrients, government, lobbyists, nutritionism, and most importantly The Western Diet. This book goes right along with my reasoning for boycotting Micky-Ds and other fast food chains.

9 myles - 1.08:21

2010-12-26T13:49:00.012-07:00

Bluffs plus - 8:30 AM

50s, clear, dry

mind/body - good

easy effort

I feel myself getting back into some sort of routine and rhythm. Here are the specifics of my workout. As I get into better shape it'll be interesting to see how my times come down on each of these routes and how I can use my heart rate to train more efficiently. I'm particularly interested to see how long I can keep my heart rate pegged as time goes on. I've never been one to use a HR monitor but I'll try it out and see how it goes. If anything I'll be able to give more educated feedback to Highgear.

Yesterday was a great day all around. After my run I took the boys over to Coyote Ridge skate park to try out their new bikes. Below are a few images I snapped.

Motorbike sounds

And a couple from the morning

Travis Pastrana autographed goggles - thanks Aric

Myles at his work bench

10 myles - 1.14:21

2010-12-25T17:19:00.009-07:00

HR backcountry - 1 PM

60s??, clear dry

mind/body - good/refreshed

easy, steady effort

My good friend Tim Hola hooked me up with the Timex GPS global trainer so I've been messing around with it for the last couple of days. It took some getting used to but I find it very handy when everything can be downloaded to the computer and it spits out a bunch of fancy graphs and routes. I'm still learning how to get the graphs and charts to come up on my blog but I'll figure it out. Until then you can go to the link below to see the details of my workout. Pretty interesting stuff, at least to me.

Graphs, Charts, and map from the run that you can play around and see how hard (or not) I was working.

Christmas week 2010

2010-12-24T17:45:00.011-07:00

Just got back home from a very enjoyable week with the family in Breckenridge.

Probably the best single week of skiing I've had in my life. And there have been quite a few good ones. Nothing tops watching the boys ski! Myles was smiling from ear to ear every time he got on the magic carpet and then bolted straight down, "gain Daddy, faster".

That wore off quickly as he got bored and wanted something bigger....

And up the chair lift we went, just laughing all the way up. Jaxon really impressed me as well. Cautious in the beginning but by Thursday I would look back only to find him screaming right past me.

All day Wednesday and Thursday he wanted the black diamonds. Thursday we put Myles in a lesson so that Nicole, Jaxon, and myself could explore the mountain together.

By 2:30 we had skied from one side of the resort to the other so we went back to watch Myles in his final hour of lesson. By the end of the lesson he had learned the pizza wedge (snow plow) - amazing! He was loving it and pushing his way to the front of the magic carpet line.

But like all 3 year olds, they move on pretty quick so it was off to the pool. Jaxon and I continued to ski while Mom and Myles went to the indoor pool. I also took some great video on my flip video camera so I will put a little montage together and post it.

Now on to the boring part - the running on the treadmill. Although I don't like the TM, I do find it useful in crafting a workout using a heart rate monitor. For instance, on Tuesday I wanted some hills with some leg speed intermixed while pushing my HR to the max. 3 sets of starting at 4% and 7MPH then increasing 1 point on each for 1/2 mile. Each time I made it to 6% and 9MPH while my HR max was 181. A few different various for Wednesday and Thursday but each time the result was 181 HR. I'm not 100% positive but I believe at altitude (10,000ft) it's easier to max out HR. At home (6230ft), I have a tough time getting it past 178 bpm. At any rate, 3 quality workouts with 20 myles and 3k of climbing.

Happy Holidays everyone!

El Chubbo Pequeno - 3.54

2010-12-19T08:56:00.005-07:00

This year Colorado joined the band wagon of a national series of unofficial races called The Fat Ass 50K prompted by Tony and adopted by Nick. The El Chubbo Grande was the first of two held on the "Nick Clark proving grounds" and it did not disappoint! No wonder Nick did so well this year, he's got some serious up and down right outside his door with many miles of secluded single track.

Nick organized 3 different distances of 22, 26, and 32, of which I chose the 22 mile (aka JV distance or Chubbo Pequeno). One and 1/2 weeks out from a minor procedure and little to no myles since then left me feeling fat and out of shape so a Fat Ass race was the perfect solution. In fact, I wasn't sure I would even make the shortest version with 5,500 feet of climbing!

Just under 50 people showed up leaving at 7, 8, or 9 in hopes of getting everyone back to join in the festivities around the same time. I chose the 9 start along with Dakota, Justin, Tim, Aaron, and a few others whose names escape me right now. I committed to taking it easy but quickly got swept up in the moment with Dakota and Justin because I wanted to chat. I knew I'd feel fine for at least two hours climbing but no guarantees after that. Sure enough, after the climb up Stout/Spring Creek to Towers road I was done. Justin and Dakota waited for me a few times but I felt bad so I urged them to go along without me. Both them were running everything and I just couldn't do it anymore. And to make matters worse, going downhill was a little jolting and shaking things up a bit (if you know what I mean).

All in all a good time. Got to hang out with some Boulder folks, some Colorado Springs folks, and some Ft Collins folks while drinking down some holiday cheer. And that's what makes the trail running community so cool! Nick did a great job getting all these folks together and marking the trail really well - thanks Nick! Pearl Izumi sent along some schwag for some giveaways and will do the same for the Ponderous Posterior 50K on January 15th, so thanks to them. I was a little surprised though, no one wanted to claim the prize for Fattest Ass in the end... Maybe we'll have to make the giveaway a little better next time.

6 myles - 45:24

2010-12-13T19:14:00.001-07:00

HR urban trails - 8 AM

50s, clear, dry

mind/body - good/not so

easy effort

The weather was fantastic this morning! I felt amazing (initially) then that little niggle in the calf started to work it's way in play. How can that be when my running has been minimal? The only thing I can think of is that the pain meds after the minor procedure weakened my muscles. Not gonna worry about it too much since nothing is on the horizon.... that is, nothing but 3000 myles. I'm at 2991 and with the El Chubbo coming up this weekend I'll hit it no problem. Maybe the body is just sayin' "Simma down now!" The week of skiing next week with the family will take the edge off. Now starting in ernest in January for my run up to Western States and UTMB...

Speaking of "run up", I was looking at race websites and decided to take a look to see how many applicants were signed up for Hard Rock.... BIG MISTAKE! Mistake because I was trying to put HR out of mind for a year and just by looking at the entrants (from all over the world), and then all the awesome pictures, and then... well, one thing led to another and I found myself printing out the application. I can't help it! I am in love with the San Juans, and in particular, The Hard Rock 100. We'll see if I can resist the urge...

9 myles - 1.05:02

2010-12-11T22:19:00.002-07:00

Lone Tree Loop - 9 AM

30s, clear, dry

mind/body - not working for me today

easy effort

Very uncomfortable run this morning, not sure why since the body and mind are rested. Guess that's just how it goes sometimes. I also had a strange twinge in my calf that hurt all day but now is fine. Just the creaks of getting old huh?

I finally watched Super Size me. Wow! What a good reminder of how bad we eat here in the United States. This guy put on 17.5 lbs in 30 days with 10 of that coming in the first week. Which means the body stored as much as it could initially to preserve itself and then leveled out and adjusted to the calories coming in, ~5000/day. Also he found himself depressed most of the time and the only time he was happy was right after a meal, which made him want to eat more Micky-Ds. On top of all that his cholesterol shot straight through the roof, chest pain, and a fatty liver. Make no mistake about what is happening here in the U.S. with very powerful lobbyist in Washington protecting fast food. Things are NOT going to change unless YOU decide to boycott chains like Micky-Ds.

See if you can set a New Years resolution of not eating the big four: Mickey-Ds, Burger King, Wendy's, and Jack in the Box. Save your calories for beer....

10 myles - 1.15:51

2010-12-10T20:38:00.004-07:00

HR Backcountry - 10:00 AM

50s, clear, dry

mind/body - refreshed

easy effort

Very nice relaxing run today (7:35 pace) while getting back into the groove. Also got out for 10.5 on Wednesday with Good Ben. Next week I will start to ramp it back up after having 4 weeks of relaxing. The El Chubbo Pequeno fun run on the 18th in Fort Collins will kick start training in full swing.

In the midst of lottery season right now and just got shut out of my first one this year - Massanutten 100. They have the funkiest lottery system I have ever seen but I guess it works. I have the option of signing up for the wait list but don't want to be held hostage when there's so many other races to run. In lieu, as back up plan B, I signed up for the Miwok lottery that happens on the 15th and also entered Squaw Peak 50. If Miwok falls through then plan C is to do the Pokey 20 mile and then SP 50. Make sense? So in other words, the only sure thing at this point is Western States, which is a bit of an irony.

6.2 myles - 51:15

2010-12-06T21:14:00.002-07:00

Lone Tree loop - 12:30

50s, partly cloudy, dry

mind/body - ahhh....

easy effort

Very relaxing and revitalizing run today with Good Ben, thanks for the call Ben. First run since the dealeo with no complications. I'll ease back into little by little but I hope to running solid again by December 18th for El Chubbo Grande 50K in The Fort. A couple different distances going on so I'll make a last minute decision on which one based on feel. And then it's off to Breckenridge for a week of skiing.

Check out this video taken at The North Face 50 on Saturday. Pretty good coverage and kudos to Dakota for talking to that guy while he was just trying to concentrate on the finish.

Lots of things going on

2010-12-04T08:05:00.006-07:00

Recovery is good. Hardly any swelling and not sore. I'm tempted to run but at the same time it feels good to relax for a few days. The Doc gave me the go ahead to return to running after 5 days but to ease into it. Having said that, I'll take the rest of the week to be fat and happy while putting a dent into my beer fridge downstairs.

Some good racing going on this weekend with the The North Face 50 in San Francisco. Next to the Western States starting line up, this one has to be the most competitive. Some Euros coming over to take a stab at the $10K prize money for first. My picks are: Roes, Mackey, Skaggs, Steidl, Dakota, Jez Bragg. Pretty good interview over here with Dave and Dakota. Dave is munching on a apple and Dakota is amped up. I think Dakota summed it up nicely when asked for predictions, he said "I think I know how to race 50 miles now, last year I was still learning, and I just want to see how I stack up against the best". Irunfar.com is following it so check it out.

My schedule is coming together:

Ponderous Posterior 50K

Hagg Lake 50K

Chuckanut 50K

American River 50 mile

Massanutten 100 mile (lottery)

Western States 100 mile

White River 50 mile

UTMB (lottery)

JFK 50 mile

There will be some smaller ones here and there but this is the bulk of my schedule for 2011. The highlight is Western States. Not so much for the race itself but the race within the race. I've been jawing back and forth with AJW (all in good fun of course) telling him I want to beat him. I'm not afraid to say that's my goal. My goals are generally time based but there's an element of time in here. You see, Andy has done very well at Western States and as he puts it "That's my house, you'll see...". Just as I consider Hard Rock "my house". He came to HR and nearly beat me. In fact, on Grant Swamp pass (mile 85) he could nearly touch me. I looked at my pacer (Brian Fisher) and said "He's not gonna beat me on my course", in so many words. In the end, he pushed me to my best time ever at Hard Rock (27.42).

Andy has 6 top 10 finishes at Western States with his best time of 17.07, but thinks he could go 16:30. Not only is he tough at Western States but he is tough in any 100 mile race - which makes it doubly tough at Western. He IS the Mariano Rivera of 100s. Andy has run 25 - 100 mile races notching 6 wins. I've run 11, won none, and only a couple that I consider a decent result. I have not figured out 100s and Andy has, to say the least. If I can compete with him then it not only makes me better during the race but in the daily training as well. Win or lose I know Andy will bring out the best in me and visa-versa.

I had to do a little research but we have raced head to head 8 times (sometimes unknowingly) where I have been victorious 6 times. The two losses where at White River 2006 and Rocky Raccoon 2008. So a rivalry is born! And at the end of the day we will have a beer together to talk more smack. Train harder than you ever have Andy cause I'm comin'!

And remember people, this is all in good fun for motivation to get my arse out the door every morning. But more importantly for braggin rights and a few beers.

Western States lottery: Only a few names I recognize on the list of 219 drawn today; Mike Foote, Michael Buchanan, Mark Lantz, Adam Lint, Tammy Massey, Jim Skaggs, and Grae Van Hoosier. Congrats to all! We'll see you in Squaw on June 25th, if not before. Pearl Izumi atheltes Josh Brimhall and Darcy Africa were shut out but I would suspect they will get in via a Montrail race.

NF 50 race: Congrats to all! In particular, Geoff Roes 2nd, Dave Mackey 3rd, Dakota Jones 4th, Jason Schlarb 5th all currently hailing from Colorado! Must be the rocky mountain air...

22 myles - 2.41:25

2010-11-30T17:31:00.005-07:00

Wildcat Ridge - 2 PM

30s, clear, a little windy

mind/body - good

easy effort

Last run before the snipity-snip so I made 4 loops of this course - 40:33, 40:38, 40:24, 39:48. Initially I thought I'd make this my very own Fat Ass 50K (since I'm going to miss El Chubbo Grande) but just ran out of time and energy. Felt decent with a 7:20 pace and relatively flat with only 800 ft of climbing.

The pamphlet for the procedure said only 5 days away from exercise but the doc says two weeks. Maybe better to adhere to the doc and in the meantime become easily agitated and gain 20 pounds. Better watch what I eat.

8.5 myles - 1.02:41

2010-11-28T11:41:00.005-07:00

Lone Tree + loop - 8:30 AM

30s, clear, dry

mind/body - good

easy effort

Just plugging along here and feeling good. 64 myles on the week and 2928 on the year. I'm trying to get to 3000 before Wednesday but I don't think that's going to happen unless I come up with some crazy 50 mile run on Tuesday night. Hmm...

My feet are a little sore but that's only because I've been running in the new Peak IIs, which is more of a light weight trail racer. I'm used to more of a padded shoe, like the Fuel XC, so I'm just conditioning/strengthening my feet to get comfortable in these new Peak IIs. And just a word of caution: If you are used to a beefier shoe, don't expect to go to any type of minimalist shoe and run in it all the time for long distances without some sort of discomfort or even worse - injury. Work your way up in time and distance in a shoe that is considered minimalist in nature.

These will be available mid 2011 and if you liked the 1st edition of the Peaks then you'll love these! Some changes: A more aggressive lugged sole, more durable upper, stiffer toe cap, gusseted tongue, and a more defined heal drop (not sure exactly how much) - all coming in at ~9.5 oz.

14 myles - 2.13:23

2010-11-27T20:52:00.004-07:00

Alderfer/3 sisters - 8 AM
20s, clear, mostly dry
mind/body - good
easy effort

Nice little jaunt starting in Evergreen this morning with The Runner's Edge group and Good Ben. I initially planned to go to the Springs with CRUD but elected for the shorter drive and more time to sleep in. Man, was I rewarded with some really nice single track on a calm and blue bird day! I don't remember the exact trails other than starting on the Dedisse trail and finishing on Evergreen mountain - out and back. Dave Manthey had quite a group assembled this morning -probably 30 or so while the course was marked with spray painted arrows and 3 water stops along the way. JP I know I was in your hood so I apologize for not dropping you a line but I'll be back for sure. Very nice trails you have up there!

Also got out yesterday for 14 (2.08:58) at Deer Creek, while Jaxon and his Grandfather got in 10 of their own. And it was absolutely beautiful as well! These two days I have really taken a step back to realize how lucky I am to run in such beautiful country. Not only that, to be healthy enough to enjoy it on a regular basis. Now I'm pretty sure I'm being just a wee bit sentimental here because Wednesday is fast approaching and I will be yearning for the trail for a couple of weeks. So since I'm gonna be laid up I bought 3 books that were on my list: The Prophet by Kahlil Gibran, In Defense of Food by Michael Pollan, and Eating Animals by Jonathan Safran Foer.

Turkey Day 5K - 27:15

2010-11-25T18:28:00.006-07:00

Jaxon and I ventured out for our second annual Turkey Day 5K put on by Highlands Ranch Rec. department. And it was cold! Despite the sun shining it was single digits to start but after our 2 mile warm up we were ready to go with a little sweat. Last year Jaxon did 29:08 and this year he beat his record by 2 minutes - clocking a 27:15. Congratulations Jaxon - proud of you once again! Sorry you had a side ache...

Pearl Izumi kept us nice and warm despite the single digits

After the race I went out to my 10K loop (11 myles total for the day) because the thought of my appointment next Wednesday made me realize I need to log some myles before then. After the "minor" surgery I can't do anything for two weeks so I might as well make the most of the next few days. Hope you all had a nice feast today with family and friends.

BTW - if your looking for some gloves to keep you warm on your runs this winter check out Pearl Izumi's PRO Softshell lite. Plenty warm for the coldest temperatures.

11 myles - 1.17:53

2010-11-24T13:11:00.008-07:00

Wildcat Ridge - 9:00 AM

20s, cloudy, still dry

mind/body - very good

easy effort

NEWS FLASH: Scheduled my vasectomy for December 1st @ 11:30 AM - yikes! But gotta git'er done sooner than later.

Not much exciting happening on the running front, just getting out moving the blood around. I got out Monday for 6 (7:15s) and today for 11 (7:14s) - body feels good, mind seems refreshed, and the pace seems easy. But I need to be careful not to jump into the training regimen too quickly. Grae Van Hooser left a comment that serves as a good reminder - It's a long year and with the races I have coming up I would be better suited taking it easy in the winter. I stated this right before MMTR but how quickly I forget. Speaking of schedules, Pearl Izumi announced the races they would like us to participate in for 2011:

Way Too Cool 50K - March 12
Chuckanut 50K - March 19
American River 50m - April 9
Miwok 100k - May 7
Massanutten 100 - May 14
San Juan Solstice 50m - June 18
Western States 100 - June 25
Hard Rock 100 - July 8
Vermont 100 - July 16
White River 50m - July 30
UTMB - August 26
JFK 50m - November 20
TNF 50m - December 6

Certainly I can't do all of them but I will base my 2011 season around these races. In particular, the two races I am focusing on are Western States and UTMB (lottery). Outside of that I will use the other races to put me in the best condition to perform at the focus events. Because of this directive you can bet there will be a heavy presence of Pearl Izumi athletes and execs. at these events. On the down side, they decided not to do a PI race series because time was short. I won't promise a series in the future but I think we got the ball rolling for something in 2012.

8 myles - 57:53

2010-11-21T11:00:00.007-07:00

HR urban trails - 8 AM

40s, North wind, dry

mind/body - good

easy effort

Today capped off a 35 mile week; running 4 times, feeling really good each time. I caught myself several times wanting to push the pace but reeled it back each time and made a casual run out of it. Nothing definitive on the racing schedule yet because I'm waiting for PI to finalize their schedule of races they want us to run. Bandera is looking like it's not gonna happen for me right now. I promised my wife I would take care of something in the off season, in which case I would not have time to ramp up to Bandera. To fill in (and if recovery is short) I may go to Rocky Raccoon, and that's a big "may". The big lure is racing the old guys like Joe Kulak and AJW. Other races I'm thinking about early are: Mt. Cheaha 50k, Chuckanut 50K, WTC 50K, and Buffalo 50 mile.

A big congratulations to my mother who ran 2.16 in the Mesquite 1/2 marathon on Saturday. Growing up my mother was not a runner (at least she didn't do it) and just picked this up two years ago. I cannot tell you how proud of her I am!! She called me after the race and she was disappointed, she wanted to go under two hours but the wind was too strong. And she wonders why I keep going back?? I'm sorry mom but you are hooked - keep it up!

Earlier in the week Jaxon had a blessing brunch at his school. The parent's were allowed to come in and share something special about their children. Here is a little video I put together. I was afraid I would not make it through a talk because I (and Nicole) have a tendency to wear our emotions on our sleeves and I didn't want to embarrass Jaxon.

8.5 myles - 1.02:01

2010-11-16T18:37:00.001-07:00

Lone Tree + loop - 8 AM

40s, clear, some snow

mind/body - refreshed

easy effort

Felt great this morning! It was nice to be out there with no agenda, just ran as far or short as I wanted. Last week I put in a smashing 11 myles, ate lots of bad food, and drank lots of good beer. Now the mind is already thinking of ramping it back up because I'm leaning towards Bandera 100K on January 8th. If I do, I've gotta get back on to a regimented training schedule by Thanksgiving if it's going to happen.

If you missed the Red Bull Human Express on Sunday, check this out.

Also good luck to my Mother who will be running a 1/2 marathon in Mesquite, NV on Saturday. PR Mom!

It's that time of year

2010-11-12T16:13:00.010-07:00

Rest. The hardest part - believe it or not. I'm fit but tired. In past years I've tried to maintain my fitness without a break but have paid dearly with injuries later the next year. To top it off, I'm an official Master's runner now so the down time is vital to make it through next year. Especially considering the schedule I'm looking at.

NEW: Mackenzie Lobby from Running Times writes an article on MMTR.

Nothing set in stone except for one race, and that is The almighty Western States. I used my auto entry from MMTR and signed up this morning. Now the question is what do I want to do to build to WS?? Hmm.... As it stands right now my goal for 2011 would be to win the Montrail Ultra Cup. That means my schedule would center around all the MUC races such as: Bandera, Mt Cheaha, Way Too Cool, American River, and Ice Age. Outside of that the tough decision comes when I have to decide on Hard Rock, my favorite race. This might be the year I skip Hard Rock (because I won't be able to race it) and go for UTMB, another one on the list.

So for the next month I'll keep the blood flowing with 20-30 mile weeks, during which time I will solidify my schedule. It always comes together so I'm not too worried about it. Just time to try and relax both mentally and physically - by far the hardest part.

Also I updated my top 3 beer list. Terrapin Hopsecutioner makes the list, bumping off Gubna. Yes Gubna has been my fav. for a while but truth be told; I only had it on draft and last week I bought some cans and did not like it as much. Besides Terrapin's mascot is a vicious looking turtle. This list is getting tough! During my down time I might have to make it a top 5 or 10. C'mon now - Stone IPA or Modus Hoperandi isn't even on the list.

btw - thank you for all the comments on the MMTR post. I've been traveling so I haven't had time to respond but I appreciate all the kind words and the people I met in Virginia.

MMTR 50 mile - 1st place 7.23:19

2010-11-07T10:08:00.006-07:00

I'm pretty good about knowing what I'm capable of and this race is just confirmation. Going in to this race I predicted mid 7.20s. I had clocked a 7.52 5 years ago and I knew my training combined with experience would put at least 1/2 hour into the time bank.

Dave Horton invited me to stay at his house so he sent one of his students, Jaime (hime) to pick me up. He thought with our names we'd make an instant connection, which we did. He took me straight to Liberty University where Horton was teaching his class and promptly put me in front of them... uhhh.... On the spot I didn't have anything to say and maybe that was the point because Horton didn't want me to dig up all the dirt. Anyway, I joined them on their daily run up and around a local peak up to 1700 ft - good for the jet lagged legs. It was nice to get to know the kids and see how they idolize him and most of all to see the environment Horton has built at Liberty. Not only Liberty but the whole city of Lynchburg.

After all the pre-race festivities it was time to start thinking about the race and here's how it played out:

The morning of the race (3:30 AM EST) I was suprisingly alert yet calm. Maybe it was all that O2 in the air but I had a good feeling about this race. And not to be crude but part of the pre-race success is getting everything moving in the system (aka a BM) - got that taken care of relatively early so things were clicking. Took the bus out to the start and I was bundled up in 3 different layers. Snow was forecasted with highs in the 30s where we were going. After the warm up I stripped down, taking a chance that I would be moving thus avoiding any chill - good call.

I gotta admit, I forgot how runnable this course is. The start of the race up through mile 6 is all asphalt and fast. I ran very relaxed and tucked in behind the lead group of about 10. When it got light enough I started to observe tendancies (ie who was running hard up/down and who looked uncomfortable). I hate to say it but I felt 8 of the 10 were strapping themselves to stay out there either on the up or down. That really made me settle in and wait till the half way point and see who's left. By the time we got to the 14 mile aid the group was wittled down to 4 with me about 20 yards back. Horton commented "this is exactly where you should be". By the time we reached the 22 mile aid station there were two guys in front by 10 yards and now the hills start. One guy, Alex Barth, had started to make a gap as soon as the rolling hills started, I chased him and noticed he kept looking over his shoulder. That told me that he was trying to make a gap and yet I was keeping a steady pace over the same gap. Finally, the last longish uphill he started to walk and said "man, where you from?" "Colorado" "oh, well, now that makes perfect sense".

Getting into the halfway point in 3.40 was a little slower than I wanted but that was part of me waiting to see what was going to happen out front. I had run everything up to this point and with how good I was feeling I had every intention of running everything else. As I left the halfway point it starts climbing with the biggest climb of the day and Horton stopped me in my tracks and said "be smart". A runner can really blow up here and I understood that but as good as I was feeling climbing I decided to run every step. It hurt a little but I later found out that I'd made 10 minutes on the next runner. Five myles later entering the loop at 4.45, I had 13 minutes so the gap was growing and I was feeling strong and steady. I ran the loop in 46 with most everything snow covered, which means the white trail markers were harder to follow. I exited the loop and was very shocked to see Jeremy Ramsey in street clothes. He was going to be the main competition but had suffered some sort of sciatica and had terrible pain shooting down his hammy's. If Jeremy had still been racing I believe the winning time would have been lowered by another 5 or 10 minutes for the sake of pushing each other.

For the next 4 or 5 myles was rolling dirt road and I was building steam, charging up the hills and letting it fly on the downs. I thought I had a shot for a 7.10ish finish so that was a little motivation. I arrived at the mile 43 aid in 5.57 and 7.10 was still in touch but then I realized I was running "Horton myles" over the last 7.... which translates into 9 or so. Getting to the last aid in 6.44 and only 2.9 "Horton myles" I knew (from past experience) would take around 45 minutes - all down hill. Sure enough 44 minutes later I finished and feeling very strong.

In the end, I was steady all day. I ran everything, save it a 20 yard section around mile 45, but running everything was the key to clocking a decent time. As far as nutrition is concerned, I diluted 4 EFS liquid shots in water and that is it for the entire day. Each aid I drank one full cup of water, knowing it was cold and harder to drink. I want to thank Horton and his wife, Clark Zealand, Horton's entire running class, and all the aid station volunteers. This race is a classic and must be put on the list. Coming from the West, running on the East is totally different experience and always a treat.

9 myles - 1.50

2010-11-03T06:48:00.003-06:00

Green Mountain - 9:30 AM

60s, clear, dry

mind/body - ready to go!

easy effort

Met up with Nick Clark and Pedatella for some fun. With MMTR coming up this Saturday I wanted to keep it real mellow, which the Nick's complied with for the most part (albeit 2667 of climbing). But running and trying to talk while getting up Green is pretty taxing on the lungs so I'll chalk this one up to an "anaerobic workout" - so to speak. Didn't really want to be out this long but it was good conversation and company so I didn't mind. I'm ready to go!

As mentioned before, I feel like I can hit the mid to low 7s but with the impending weather it might slow things up. Snow doesn't bother me here in the West but on the East coast it seems to get you wet and chill to the bone. Fun times. I will tweet from the finish if I have cell reception.

12 myles - 1.25:33

2010-10-30T12:44:00.006-06:00

HR urban trails - 8:00 AM

60s, clear, dry

mind/body - clear/strong

easy effort

Finally back to normal! 7:07 pace today with 700 ft of climbing and it felt easy - good signs all around. 52 myles for the week with 69 and 80 the two previous weeks. During this time (post Bear), I had 4 speed/interval workouts with incline and flat. My goal was 6 but didn't quite make it cause of the green apple two step earlier in the week. For the month of October - 275 myles - by far the most I've logged in this month over the last 7 years. October is usually a down month to get ready for the next year so hopefully doing this volume won't be detrimental later next year. November will have to suffice to be a down month this time.

As far as MMTR goes, the last time I ran here was 2005 for a time of 7.52 and 7th place. This was my second year of ultras and was shocked to look back at my training logs to see very low mileage - we're talking 50 mile weeks consistently. Five years later I'm still not a "high mileage" guy (compared to some) but I'm peaking out at 40 more myles/week and smarter about my training. Having said that, I have high hopes to crank out something in the low 7s with Horty there harassing/encouraging me all the way around.

14.5 myles - 2.08:32

2010-10-28T17:26:00.006-06:00

Mt Falcon v1.0 - 8:30 AM

40s, windy, sunny

mind/body - coming around

easy effort

Met up with JP this morning over at Falcon. Was really unsure how my body would feel but I committed to being there and glad I did.

Jim led the way to the shelter and I was happy to ride his coat tails. Sure was happy when he had to tie both his shoes cause I was not liking the first 10 minutes or so. We made the shelter in a steady 31:26 and then made our way around for a full loop. It really wasn't until the shelter I started to feel half way decent, which was a clear sign this junk was nearly out of my system. I was climbing well and felt better the longer we went. We never really pushed the pace but it was steady on everything. And it was certainly good to get out with someone to mix it up cause neither one of us would have gone 14 on our own.

My Highgear barometric altimeter reads 3014 ft of climbing, Jim's GPS reads 2903, and MapMyRun (mmr) GPS lists it as 2093 ft of climbing. I'll take the 3014 ft. Also mmr gives a distance of 14.90 myles (without that straight line at the end in the map above), Jim's GPS gives 14.26 myles - FWIW.