October 2012 Summary

Runs - 21
Workouts - 4
Injured - 0
Running Days - 21
Average Miles per Running Day - 8.2
Vertical Climbed - 14,000

The Bad -

Family Sickness:  Second time this year the family caught some type of cold/flu.  The little one was down for a few days.  The wife for about the same period.  I thought I avoided the nasty bug while experiencing a few days of fatigue.  A week later I was slapped silly!

Add up all the days I was wrecked by the bug and I lost a good 2 weeks of any type of productive training to start out the month. Only saving grace was I wasn't training for squat.

Shoulder:  Not sure what it is as I haven't gone to the docs yet, but my right shoulder is in some serious pain.  I thought I pulled a muscle while working in the backyard.  3 weeks later it hurts more.  Just hoping it's not a tear of something or a fracture of something else.

While it hasn't impacted my running one bit, my weight lifting has suffered.  Some workouts it's fine (biceps, triceps) but others are painful (chest, back).  Might be time to call the doc.

The Good -

Running:  While there wasn't much productive running to be had during the start of the month, I've ended the month with some positive momentum.    My body is feeling the best it's had in months.

A majority of my runs this month has been kept easy at a heart rate no higher then 140 (average wise).  Something that was tough to do early on but got easier and easier as time went on.  I'm sure part of this stemmed from the body recovering, but also from practicing the pace on a consistent basis.

A handful of runs were done a much higher tempo and heart rate.  One specifically stood out to me.  A 14.5 mile run with 1,000 feet of climbing to the office last Friday morning a day after lifting weights.  Started at 5am in the dark with temps around 25 degrees.  First few miles coming in at 8:00 min pace.  Hitting the 13.1 mile mark at roughly 1hr 35mins all while running what felt like a very sustainable pace.  Not sure what this type of run proves but it made me feel good about my current level of fitness.

Gym:  While regulated, my last 3 workouts were done within the past 10 days and highlighted were I'm weak and were I'm strong.  Really looking forward to getting my shoulder healed up so I can continue this push in the gym.

New Shoes:  I figured since I do most of my running on the road, I'd add another pair of road shoes to the mix.  A nice complement to my Kinvara 3's and Altra's.  And since I love trail shoes, I figure I'd add on another unnecessary pair to the already over stocked pile.

(How I usually find most of my shoes when I get home each day)

I have actually really enjoyed both shoes but can't imagine I'd ever race in the 1010's.  As for the Hagio's, I plan on running a shorter distance in them soon.

That's How I Roll:

(Game 1 of the World Series in the background.  Suck it Dodgers!)

Twice in Three Years:  World Champs!  A city I love.  A sport I love.  A team I've followed since I was 7.  Couldn't be more proud to be a San Francisco Giant fan right now.

So many great pics I could have posted.  But this one of Sergio Romo is awesome.  The shirt is priceless ( I need one by the way).  The Colorado connection - a year stint at Mesa State (Grand Junction) where he perfected his wicked slider.  Pretty sure Miguel Cabrera is still standing in the batters box with his bat on his shoulder. 

Looking Forward - 

With the body feeling the best it's had in months, I'm looking forward to pushing it a bit more and start some early preparing for the Red Hot Moab race next Feb.  I'll keep the long runs to nothing greater then 2-3 hours but I'll start adding in some type of speed work at least once a week.  

I've also pretty much put together my 2013 race schedule.  Need to confirm a date on one race but looking at races next year is getting me pretty pumped up.  Thankfully I still have plenty of cold and dark winter months to prevent me from doing to much to early.

September 2012 Summary

Runs - 25
Workouts - 1
Injured - 0
Running Days - 25
Average Miles per Running Day - 7.2
Vertical Climbing - 16,000'

The Bad:

Life is great and the fall season has arrived!  So nothing to complain about here.

The Good:

Running - Regardless of what my outcome at Leadville was, I had one goal come fall.  That was to recover completely both mentally and physically.  I have put my body thru a lot over the past 6 months. Seeing all time highs in various categories such as miles, vertical feet climbed and hours sent on my feet.  And not just one occasion but with each passing month.

Over the month, I approached each day without a game plan.  I didn't care if I ran or not.  Much less how far or for low long.   Just taking it in one day at a time. 

I'll be honest though, at the end of the month, I was surprised by my numbers.  I thought they would have been much lower.  The body and mind came around a lot quicker then I thought they would.  It felt great keeping my runs no more then a simple run with a majority of my miles being done at a very low heart rate.

Heart Rate - Speaking of Heart Rate, I invested in this new little toy. 

(Only now do I realize how big the 205 was) 

Still figuring out this whole HR thing (first time I've ever tracked the metric), but I'm reading up articles here and there and have a pretty good idea what to make of the numbers when running alone around town.  As for wearing it while running trails or pushing the little one around in the baby jogger, well I need a lot more data to make any sense of it.  

Back to the Trails - It took a good 3 weeks after Leadville to get back on the trails.  It's amazing how a simple hour long run around Matthews /Winter Park reminded me why I love to run.  Even more so like my weekend a few weeks back. 

If running were restricted to laps around town, on pavement, I can safely say that I wouldn't be much of a runner.  It's these trips to the foothills and mountains whenever the opportunity presents itself that make all that training around town worth the time and effort.

I'm not the biggest fan of Denver much less the Front Range, but I will always be grateful of having the Rocky Mountains/a beautiful playground minutes away from the house. 

Weight Lifting - After many months away from the gym, I finally got back at it.  I didn't miss the gym at all over the summer but I am so embracing it as the winter months are just around the corner.  The hardest workout of the month was the time spent in the backyard working to get the little one a place to play.  Now all I need is a new grill!

(pics of Landscapers laying down sod not included)

Looking Forward:

I have no race on the agenda till February the 16th, 2013 and I still have plenty of time to key in on that one.  For now I'm fine with another month of easy running to continue this process of a full recover.  I'm also giving myself a month to find a flow within the gym.  By the time November rolls around, I'm pretty sure I'll have things dialed, both with regards to training and a 2013 race calendar.

Goodbye Summer -- Hello Fall

In dire need of a break from work, I took the day off Friday to just mentally relax.  With the wife and little one in the Hawkeye state for a wedding, I had a 3 day weekend to myself.

Last Day of Summer - Friday the 21st Sept - Square Top Mountain A (13,794) and Argentine Peak (13,738) & attacked by Alpine Chickens!:

I was in the mood for something different, something new.  Some peaks that were off the radar and lacking any true trail.  Not really sure why I choose these peaks but I'm glad I did.

(Argentine & Square Top from Kenosha Pass)

Parking just north of Guanella Pass at the Silver Dollar Lake Trailhead, I was off just before 7:00am.  Elevation at roughly 11,200 feet and temps at 30 degrees and I was smacked with the reality that today would be all about going very slow. 

After 10 mins on an established trail, I would spend the next 2 hours and 45 minutes off-piste.  Temps were actually fine but the wind along Square Top were harsh.  Things thankfully calmed down comfortably once I made my way to Argentine.   

(Square Top after 1,000 feet of scrabling in 1/2 mile)

 

(Love Shack near the top of Argentine)

 

After Argentine, I had planned on climbing near by Mt Wilcox, but I just wasn't in the mood.  I was having fun taking pictures, enjoying the views and moving slowly.  Plus I wanted to get home and just relax. 

 





(Last hint of summer in the high country)

 

More off-piste traversing and I was finally on an established trail with just under 2 miles to go back to the car.  Up to this point all I'd seen was some falcon type bird flying around high above 13,000 feet.  With a mile to go, I came across some hikers.  Maybe 10 yards in front of me.  All of a sudden a huge swarm of Alpine Chickens (1/2 dozen White Tailed Ptarmigans) came popping out of who knows what.  One of them clipping me.  A hiker screamed as she was scared I was going to get eaten alive.  I was just like WTF! but not really effected by the encounter.  I was more peeved that this was the best shot I could get of 2 of them feathery bastards.

 

Something like 8.5 miles (6.5 off trail), 3,800 feet of vert in 3 hours 15 mins.

 

First Day of Fall - Saturday the 22nd of Sept - Enjoying the Denver Marathon:

 

For the second straight year, the Denver Marathon came within feet of my home (Mile 20).  An early and easy 9 miles and I was kicking it with my neighbors drinking coffee, mimosa's, IPAs and grubbing on breakfast burritos as we watched all the marathoners run by.   

 

My neighbor plays in a band and their group of bag pipes and drums was so much better then anything offered up on the course. 

 

Plus we offered up beer to all runners.

(Yes, there was a "Thank You Very Much"!)

 

There was even a ultra trail runner sighting!  In true trail running fashion, CB took a wrong turn and got lost for many, many miles putting him at like mile 34, 20 miles into the marathon.  I of course kid (about getting lost, not the miles) and CB was looking strong out there! 

Sunday the 23rd of Sept - Colorado Trail West of Kenosha Pass:

Last weekend I drove over Kenosha Pass with the family and the colors were amazing.  Thought it would be fun for an easy and slow out and back along the Colorado Trail.  A section I had never been on.

(Mt Goyut - On of my favorite peaks around)

 



The colors were peak last weekend but the views were still stunning this morning.  The trail is absolutely amazing and I was all alone for a majority of my run.  The perks of starting early!

I was really encouraged with this mornings run as it was done at an easy pace and the body responded nicely by feeling fresh at the end.  Something like 14 miles in 2 Hours and 20 Mins with 3,000 feet of vert. 

( I believe I just found a long run for next spring)

 

 



 



2012 Leadville 100 - Huge Disappointment

Short Version:

DNF at Winfield.  Body just stopped working near the half way point with the last 2 miles taking me almost 45 minutes.

Long Version:

A few things before I start explaining my pathetic attempt at running 100 miles. 

None of this would have been remotely possible if it weren't for my wife.  You know how much you mean to me and I'm glad you got to experience at least half the ride with me.

(Sorry honey for posting a pic you hate)

 



Sorry you didn't get the chance to pace me for a few hours this past weekend but I'm glad you were able to get in a few miles when all said and done PG.

MH, I know you were crewing/pacing KM, but you helping out my wife and daughter Saturday morning was nothing short of awesome.  I can not thank you enough for your kindness. 

Before the Start

I slept great and had a rather uneventful start to the morning.  All was going great and I had absolutely no reason not to expect anything but a great day.   

To May Queen

Quick highlights include:
5 minutes into the race and just not feeling right but hoping for the best.
An unexpected squat in the woods just before the mini powerline section.
Getting a piss poor attitude by my stomach feeling off and the inconsistent running pace around the lake.
Another bathroom brake upon arriving to May Queen.
Leaving May Queen a good 20 minutes past my expected 2:10 split.
 
It just blows my mind that I enjoyed absolutely nothing about my time out between the start and May Queen.

To Fish Hatchery

Knowing I had a conservative target time between May Queen and Fish Hatchery, I was hoping to find a groove and make up some time.  However it was shockingly obvious on the road up to the Colorado Trail that my quads were feeling the effort exerted already. 

During all my training over the past 9 months, I can't recall my quads feeling as horrible as they did as I headed up to the Hagerman road.  They just got worse and worse as I continued the up.  During this whole time I continued to pull back my effort.  Finally hitting Powerline I was hoping that stretching out the legs on the downhill would release whatever funk my quads were in.  To the contrary, they only got worse.  I ran the whole Powerline section very comfortably but it hurt a lot.

My negative attitude had gotten even worse as I was on the mile plus long paved stretch towards Fish.  Here I am running maybe a 9 minute pace at what felt like an extremely conservative effort.  My whole upper body relaxed and calm which I was fully expecting.  Calves, feet, groin muscles all working perfectly.  But my quads just hurt.  I tried stretching, I tried walking, I tried sprinting a few strides and nothing was helping them out.  They were done and I was maybe 24 miles into a 100 mile race. 

The lone positive was my bathroom brakes held in check during this section.  There were a few moments of wanting to duck behind a bush but thankfully there was never a need too.

With all that was going bad for me, I was 15 minutes behind schedule. 

(I'm the pissed off guy near the middle)

To Half Moon

The road section came and went.  I ran as easy, relaxed and efficient as I possibly could but each foot plant and each push off reminded me of how bad my quads felt.  There was never a foot step where I didn't think about my quads.  They just slowly got tighter and tighter. 

Once on the trails along the woods, I kept on having scares of needing to squat behind a bush.  Then finally Half Moon Aid Station arrived and the only thing I noticed were the 6 or so porta potties. Stop number 3 in a plastic hut that might have been 200 degrees.  I sweated more in that hot box then I did during any running point of the race.

5 plus hours in and I still wasn't having fun. 

To Twin Lakes

It became pretty obvious by now that my desire to eat had gone away along time ago.  Drinking thankfully wasn't an issue and I was staying well on top of that. 

I finally found a nice groove as I left Half Moon and ventured unto the Colorado Trail.  The running was far from impressive but I was moving at a clip that I had expected of myself all day. 

Around the high point of this section near the East Elbert Trailhead, it became obvious to me that my quads weren't going to get any better.  However they weren't really going to get that much worse.  I finally faced reality and accepted that my quads were completely blown.  From what I have no idea.  But they weren't going to be the reason why I finish this race. 
 
That was my first positive thought I had all day and before I knew it I was sitting next to my wife and daughter at the Twin Lakes Aid Station.  2 minutes ahead of my conservative pace of 7 hours and 30 minutes.   

A positive thought wasn't enough to cover up the fact that I still wasn't having any fun out there.  I told that to my wife and she simply said to continue on and hope that things would get better. 

To Winfield

The water crossing was a relief as the day was starting to get warmer.  I was looking forward to the huge climb of Hope Pass and took in a pack of chomps to make sure I had some calories in me.  The first item I had eaten since Half Moon.  What I also got to experience for the first time since Half Moon was another squat in the woods.  You have got to be kidding me!!!

The climb was done very conservatively but it was impacting my body a lot more then it should have.  I have power hiked hard and walked up slow so many times this year that I know the difference between the two when tackling a climb.  Even if I tried, there would be no hard power hike in my bag of tricks today. 

The climb was never tough, just tiring and before long I was at the top no worse off then I was before the climb started.  And still on pace with my splits. 

Eager to run my way into Winfield proved impossible.  I couldn't run a downhill section.  I walked/stumbled 75% of the downhill to the new Continental Divide Trail. 

I can't remember if it was a positive thought or simply being distracted by others heading inbound but for the first time all day I didn't labor on negative thoughts.  I was getting eager to hitting Windfield and heading inbound myself.  I started to run for a good mile or so on quads that I knew weren't going to stop me from completing this race.  

Then it happened.  After walking a steep uphill section I tried to run.  Right leg push off left leg plant and stumble.  Try again and fall.  Walk for a few and try this running thing and stumble badly yet again.  My guess is it took me some 45 minutes to cover the last 2 miles into Winfield.

My body had completely run out of fuel and shut down on me.  I got to Winfield and laid down on a cot.  I was given food and water.  I could drink.  I could talk, but I just had no desire to eat.  And eating some type of substance was what I needed to continue on.  My guess was I had consumed a 2 gels and 1 pack of chomps since Fish.  While my maltrodexterin water mix was helping out tremendously, the deficit created with all them bathroom brakes was simply to much to make up for me.

I had contemplated for a minute to try and make it back to Twin Lakes but I couldn't stand up off the cot.  It likely would have taken me 5 to 6 hours to make it back back to Twin putting me in jeopardy of missing the 9pm cut off. 

Aftermath

The stage of soreness my quads experienced the next day is unlike anything I've felt.  Worse then after my first Imogene Pass Run.  Worse then after my first road marathon.  Too this day it blows my mind how and why my quads got beat up as badly as they did. 

I ate a slice of pizza later around 9pm that night but didn't really consume any real food for some 30 hours after my race had ended. Why my stomach went south is a head scratcher.

My pissy attitude overshadowed items that are great about the race.  Specifically arriving to the aid stations of May Queen, Fish Hatchery, Twin Lakes and Winfield.  Outside of seeing my wife, I can't recall a thing about any of these aid stations.  As far as I can remember, they were either completely empty or full of folks laughing at me for running like a dork. 

I'm at peace with the decision to drop.  What I'm not at peace with is all this hard work put in over such a long period of time to only run 50 miles and fail so miserably. 

However I look back at the journey itself to race day which has been such an incredible ride.  Some of the most fun I've ever had running in my life.  So many miles spent with such solid people in this ultra running game.  I'm a better person for it and can't wait spend more time with friends on the trails.

Lastly, it's funny how I'm reminded of how insignificant my selfish attempt at trying to run 100 miles is.  Here I am all beat up and pissed off at the world from dropping at Winfield.  My wife and I arrived at our rental home at roughly 8pm.  Just before my little one was put down for the night.  I'm not even at the door and I hear my 18 month old yell out "DA DA" as she runs at me and embraces me around the legs. 

I embraced her as well, kissed her on the top of the head and for the first time all day I'm happy and enjoying the moment. I'll have to remember this moment the next time I line up for my next 100.   

 

July 2012 Summary

Runs - 32
Workouts - 0
Injured - 0
Running Days - 27
Average Miles per Running Day - 11.5
Vertical Climbing - 41,000

The Bad:

The Long Drive:  2 to 4 plus hours to drive to a trailhead.  6 to 7 hours to run. 2 to 4 plus hours to drive back home.  This stuff adds up way to quick and gets in the way of family time.  Yeah, I could have not driven so far away from home, but to get some real needed high elevation training in, I had to.  And I'm talking about sustained above 10,000 feet training in for hours at a time.

It would be one thing if it were a run here or there but I got in 4 straight weekends of this type of training in.  Was so happy to spend the last weekend of the month at home with the family with my long run in the foothills 20 minutes away.

The Good:

Overall Numbers:  I am so happy with the numbers when all said and done.  For most of the month, I ran very strong and smart...till my last long mountain run.

Worst Run = Best Run:  My last long mountain run around the Buchanan/Pawnee Pass Loop.  It was one of those days where I didn't even want to run 5 flat miles around Wash Park.  Yet there I stood in the Long Lake parking lot contemplating other shorter routes.

I finally said screw it and headed off to tackle Buchanan first.  Clumsy and fatigued from the start.  The number of falls during this run exceeded all my falls over the past 5 years (2 falls versus 1 fall).

Physically, it was simply one of those bad days.  Mentally, it was awesome.  I never once let my shitty state of running hamper me one bit.  Yeah it was frustrating at times to run so poorly but I didn't seem to care.  Before I knew it was knocking out Buchanan, then meeting up with the Cascade Trail and finally Pawnee.  I was walking much more then I normally would but I was moving the whole time.  And not at a bad rate either.  I finished up the loop in 6:30 (6:50 total time).  During the run, if you were to ask me how long it might take me, I would have guessed closer to 8 hours.

(Clumsy Runs result in kicking one to many rocks)

What this run showed me is that those last hours up in Leadville will be about how much I have mentally versus physically.  

Taper Time:  About f'ing time.  I've enjoyed my huge spike in training over the last few months but I couldn't be more thankful for 3 plus weeks of taper time.  It's come at a perfect time.

Looking Forward:

17 days till race day. 17 days filled with little running and heaps of stretching, foam roller, relaxing and hanging out with my beautiful wife and daughter.    

My goal back in November was to make every workout count while not having it impact my family life.  Looking back, I can say that I did a pretty solid job in nailing this goal.  It was tough at times.  Extremely tough but somehow managed.

Now work will be busy for the next month with my only escape being the race itself.  So I won't be spending much time between now and then worrying about the race.  I've thankfully got all items sorted out for race day.  Housing, logistics, clothing, fuel...you name it.  Only thing left is to put all this hard work over the past 9 months to the test come race day.  Can't F'ing Wait! 

Four Pass Loop

Since I wasn't going to be in the San Juan's spectating or crewing Hardrock, I figured I might as well be somewhere in the state that would be a close second in terms of beauty.

The Four Pass Loop within the Maroon Bell Wilderness Area did not disappoint.  It has been a few days since the run and I'm still left speechless with how beautiful the run was.  Easily my favorite run I've ever done in the state.    

The loop is a beast (roughly 27 miles, 8,500 feet of vert) and well worth getting in shape for.  7 hours and 9 minutes was the time it took to complete but can't say I was every working hard outside of a few stretches here and there just to test out my fitness late in the run.  Time spent on top of the passes was easily 20 to 30 minutes total.

Great time had with WA (awesome pics), PG, KM, SB and small group of (fast) locals from Carbondale.  Now on with the pics that do little justice of a loop that every trail runner should complete at least once in their life.   

(Top of Buckskin with Pyramid & North Maroon)

(Top of Trail Rider looking down the Lead King Basin)

(Looking back up towards Trail Rider)

(GP, KM & WA nearing the Geneva Lake/Fravert Basin Intersection)

(KM & GL approaching climb #1 on the way to Frigid Air)

(Looking West from Fridig Air - All that green was littered with vibrant colors)

(The last, LONG & ROCKY at times descent back home.  Maroon to the left)

Mt. Elbert & Mt. Massive - with heaps of fog

Tagging both Elbert and Massive in one outing has always been on my radar.  With the trailheads a short distance away from each other, it made logistical sense.  However tackling the distance and suffering thru the end wasn't something I never wanted to deal with.  Nor has the out and back trail options been of much appeal. 

Being in pretty strong running shape and finding a route in which I could figure 8 the two peaks, I made a run at the peaks.  Peaks I had never set foot on.

Of course I left the house a good 10 minutes later then I wanted too.  The down pour on the drive up slowed my drive down by a good 15 minutes.  Before I even started my run, I was already some 30 minutes behind schedule.  It was 6am and I was finally heading out of the Mt Elbert parking lot with the goal of summiting Massive first via the Standard Route up.

From the start, the bad weather looked like it was going to let up with hints of sun breaking thru the diminishing fog.  The rained had stopped making for a very humid start and very comfortable temps which allowed for me to sport a short sleeve with my running shorts.  Jacket, gloves all tied to the Nathan pack. 

(Early mile looking SE of the CO Trail)

(non-dusty CO Trail)

I found it really odd that the first 3 1/2ish miles along the Colorado Trail to the Massive turn off were dead.  I passed a total of 9 other hikers.  I passed no one else all the way to the top.  Had the peak to myself.  From a running perspective, my pace was extremely easy.  When running alone, I get motivated when passing other hikers.  Especially on 14ers.  Not the case this morning on Massive.  I caught myself just stopping and absorbing the enormous mountain Massive is.  So many high points, so many saddles, so much above tree terrain.

(Leadville with the fog pretending to go away)

Around roughly 12,000 feet, the fog was starting to build.  Started out slow but by the time I was getting close to 14,000 feet it was flowing in quickly.  It was cold at top and the wind pretty tame.  Views towards the east were non-existent.  Towards the west I could see pretty far out but the fog was already making its way to the summit. 

(Massive false summit, Elbert behind, Fog dominating)

(Looking west towards Aspen.  Below, Halfmoon Lakes)

I spent maybe a minute up top and headed down the SW Ridge trail.  This trail was brutal.  Steep, technical and slow.  Rarely was I able to see more then 10 feet in front of me so I never had a clue where I was.  It wasn't till the bottom that the fog magically stopped.  Total distance back to the car was maybe 2/10ths of a mile shorter then the standard route and easily 20 plus minutes slower. 

A not so quick 10 minute stop at the car to reload, refuel, etc...and I was off to tackle Mt. Elbert.  Mentally, I was excited about continuing on.  I felt strong even after 14 miles and some 4,500 of climbing.  The climb up Elbert is relentless and steep.  I ran most of the CO Trail to the Elbert turnoff (2 miles) and then worked it from there on. 

The crowds were still minimal on Elbert.  I was expecting huge crowds with it being the tail end of the 4th of July weekend.  Was the weather driving folks away?  No clue but it was nice to not have to weave in and out of groups of folks. 

I'd say around 13,000 feet I was moving the slowest of the day.  Finally hitting the summit was rather eventful.  Fog that barely revealed the ridge I just climbed.  I had planned on descending down the East Ridge and heading back to the car that way but by now, I was a good hour behind my self imposed time frame. 

Whatever fatigue I was feeling on the climb must have been due to the elevation because I felt great on the descent.  While my interaction with others on the way up was minimal, I was a chatting it up with many on the down.  Just having a good time with so many kind people.  Those last 2 miles on the CO Trail were easily the fastest and I felt the best I had all day during this stretch.  Always great to end on a fast note. 

(Fog finally giving way on the descent off Elbert)



Some brief stats on the day:

Total Time: 6 Hours 40 Mins (Roughly 20 minutes of not moving)

Miles: 23.4

Elevation: 9,200

Round Trip Massive: 3:40

Round Trip Elbert: 2:50