Sunday, October 30, 2011

Weekly Update: 10/24-10/30 (Taper Week 1)

Tuesday AM (10/25) - 7 mi (56:01, 500') Easy run up Doudy Draw/Spring Brook/Community Ditch - Took it really easy on this run to test out the left foot pain I had experienced the weekend prior. Everything felt pretty good.

Thursday AM (10/27) - 9 mi (1:52, 1,400') Doudy/Spring Brook/Mesa to North Shan - After the Tuesday/Wednesday snow storm, there was about 8-10" of fresh powder up on the Mesa, which made for a perfect opportunity to use my micorspikes for the first time this season. The temperature was a scant 12 degrees, adding to the fun. Although the run was hilariously slow, it was mighty enlightening to float through the cotton-like powder under the direction of my headlamp. I was the only soul out there and managed to make second tracks, as someone else beat me to the virgin snow the day prior.

Saturday AM (10/29) - 13.4 mi (2:29, 3,250') Mesa Trail - The last of the "long" runs before the marathon next week. The soft powder from a couple days prior had now been packed down to ice, which made this a particularly slow effort as I didn't bring my microspikes. Bear Canyon was mostly ice. That said, I was only 16 minutes off of my fastest time on this trail. Not terrible.

Sunday AM (10/30) - 5.2 mi (1:42, 2,400') Green Mtn via Gregory/Ranger - I couldn't help but tag a summit this week. Though, I should have exercised a bit more foresight and taken the microspikes because Ranger was completely ice-packed above Gregory Canyon. this made for a very very slow ascent. I was basically relegated to traveling through the dense snowpack to the sides of the ice going up and down. Plowing through fresh powder isn't a problem, but when the temperatures rise and the snow compacts to be much heavier, it makes for a laborious trek. Nonetheless, it was still a blast - as it always is on this route. Plus, I only biffed twice, one of which wasn't even ice related.

Weekly Totals:
Miles: 35
Vertical Feet: 7,550'
Time: 6:59

Taper week 1 is a wrap. I have been so anxious to get real miles this week after the disappointing omission of the long run last Sunday, but I played it smart (I think). Winter is certainly here and I've realized microspikes will be necessary in many forthcoming runs - lesson learned on Green.

Beneath, are some pics from Sunday's run up Green Mtn:

General trail conditions all morning


Longs Peak in the clouds

Pretty decent cougar track on Ranger

Boulder from the top of Green Mtn

Microspikes were sorely missed.

Another perfect cat paw - Followed this guy's tracks all the way down Ranger.

Monday, October 24, 2011

Weekly Update: 10/17-10/23

Arg! This week really fell apart on me. I intended to make this the last 60+ miler before I began to taper for the Moab Trail Marathon in a couple of weeks. Things started off well, but with a nagging foot issue, I had to bail on a couple of runs - one of which was the most critical, the Sunday 20 miler. Needless to say, I'm a bit disappointed, but sometimes other things get in the way of running and sometimes those things are a bi-product of running, injuries.

During the last few weeks, I've been running the South Boulder Trail to the Mesa Trail. The Sobo Trail happens to be littered with rocks. Running this in the early morning with only my headlamp as guidance, I often make a few painful missteps and the ball of my foot strikes directly on top of a sharp rock. I'd push off the rock and feel the bones and tendons in my foot stretch and crunch over the rock, leading to a series of discharged expletives.

After a few bad strikes, my foot was seriously agitated. When Sunday rolled around, I tested the condition of my foot at the South Mesa trailhead. I attempted to jog from my car to the start of the trail and quickly realized my foot was irritated so much so that after 20 miles, I'd likely make a bad situation worse, which could compromise the last taper runs leading up to Moab and maybe the marathon itself.

The week wasn't a total loss because after succumbing to the realization that I'd bail on my long run, I got back in my car and said, "I'm going somewhere I have yet to run - Ceran St. Vrain Trail". I landed at the empty trailhead parking lot 30 minutes later and enjoyed a few miles of rolling singletrack through thick lodgepole and aspen stands along the Ceran St. Vrain Creek. Not all that bad.

Wednesday 10/19 - 12.5 mi (2:09, 2,300') Sobo/Mesa to Bear Canyon - Pretty nice early run. Gettin' cold.

Thursday PM 10/20 - 5.4 mi (1:03, 1,000') Mesa from Chautauqua to Bear Canyon - This was supposed to be a longer run, but I got up there after work pretty late. I'm not good at PM runs - lots of cramps and general annoyance. For whatever reason, my foot really acted up climbing up to Bear Canyon.

Saturday 10/22 - 13.4 mi (2:13, 3,250') Mesa Trail - Although I started really late in the morning, I had a fairly good run. Pretty quick. The foot felt fine during the whole run too.

Sunday 10/23 - 2.5 mi (20 mins) Ceran St Vrain Trail - A negligible run mileage-wise, but a peaceful one nonetheless.

Weekly Totals:
Miles: 33
Vertical Ft: 6,550'
Time: 5:43

Saturday, October 15, 2011

Weekly Update: 10/10-10/16

10/11 Tuesday - 12 mi (2:23, 2,200') Sobo/Mesa 6x hill repeats from S. Mesa TH - I got the weird idea to run repeats up the south side of Mesa before continuing on. I guess I was still so excited about all the vertical I had done on Green over the weekend.

10/13 Thursday - 15.4 mi (2:39, 2,600') Sobo/Doudy/Spring Brook/Mesa (to bottom of Bear Creek Canyon) - Nice long jaunt before work. Temps were nice.

10/14 Friday - 9 mi (1:23, 800') Sobo/Mesa - I added an additional day of running to the week, so I broke up what would have been a 14 miler into this run and the welcomed Saturday run up Green Mountain.

10/15 Saturday - 5.2 mi (1:27, 2,400') Green Mtn via Gregory/Ranger - I snapped quite a few pictures on this one, which lead to the slower time. It was worth it though as the autumn colors are still fairly vibrant. Nice temps too - mid 40's.

10/16 Sunday - 20 mi (3:21 PR, 3,450') Doudy, Spring Brook, Community Ditch, Mesa - This was pretty much a perfect run, with respects to both overall quality and time (a PR on this particular route). I don't know if such a high quality run should be attributed to the much cooler temps than my previous 20 milers, or if this was the result of an overall increase in fitness on my part. Maybe a mix of both.

My footwork was on point the whole way through, meaning I didn't stumble, trip, or land on talus in a way that would make the ball of my foot scream with agony. I was more attentive than I had been on most of the runs this week.

My energy was strong throughout as well. I paid close attention to when I ate GUs and drank water, avoiding doing so on ascents and spacing my intake intervals by an hour and fifteen instead of every forty five minutes. This resulted in zero cramps all morning and more efficient utilization of the sugars ingested.

Comparing this run to the last time I ran this route back on August 19, I was a full fifteen minutes faster and I wasn't pushing myself any harder than on that particular day. Again, this speed may be due to the cool temps, but when I ran this on Aug 19, it was much earlier in the morning and likely just as cool. The one difference in my training now rather than before is the recent inclusion of more frequent Green Mountain ascents, which I believe are positively affecting my overall endurance and leg strength. Also, this was the first week of five running days rather than my usual four. I'm tempted to infer that running everyday provides a benefit by not allowing the legs to fully recover, thus keeping them constantly "warm" in a sense.

Whatever the case my be, things are shaping up nicely for the Moab race and I am purely focused on moving up in the standings compared to Blue Sky.

Weekly Totals:
Miles: 62
Climbing Feet: 11,450'
Time: 11:14:10

These are some shots from Tuesday's run up Mesa.

(Tuesday morning up Mesa - can't wait to turn the clocks back)

(Coming back down Mesa on Tuesday. I was laughing at how amazing the sunrise was.)

(Cross-sectional view of the Flatirons)

(Inadvertently took this nightvision-style pic of some dear near the trail)

My enthusiam of running up Green prompted me to make a picture mission out of Saturday's run. The following are the aforementioned pics up Green Mountain from Gregory trailhead.

(Mule dear at the Gregory trailhead)

(Heading up Gregory)

(Typical granite outcropping section up Gregory)

(Summit of Green Mountain on the right)

(Boulder from the top of Gregory. Only about a mile into the trail illustrates the vertical pitch)

(Another summit view of Green Mountain)

(Longs Peak)

(Nearing the summit of Green. This last push is a blood-pumper)

(The summit rock)

(Me on top of Green)


(Heading back down Ranger)


(Back on Gregory to the trailhead)

Sunday, October 9, 2011

Weekly Update: 10/3-10/9

10/4 Tuesday - 3.5 mi (31 mins) Twin Lakes easy run - a quick little recovery run after Blue Sky on Sunday. All of my physical properties seem to be dandy.

10/6 Thursday - 6 mi (1:09, 1,200') Mesa, down Towhee - Nice to be back on the Mesa. Took it easy up over to North Shan junction. I have really been enjoying coming back down Towhee - a nice diversion from the gravelly annoyance back to South Mesa Trailhead. I brought the camera finally too!

10/8 Saturday - 5.2 mi (1:22, 2,400') Green Mtn via Gregory/Ranger - The first snow in Boulder! Absolutely beautiful with Fall colors in full swing. It's totally unfortunately I didn't have the sense to bring my camera on this run to capture the reds, yellows, greens, and white fluffy stuff above 7,000ft. The snow was a friendly reminder to stop by REI on the way home to pick up some microspikes.

10/9 Sunday - 5.2 mi (1:20, 2,400') Green Mtn via Gregory/Ranger - A bit indulgent, but I couldn't help running Green again, especially following the amazing run from Sat. Most of the snow had melted, but there was still some remnants near the summit. Cannot wait for more.

Coming off of my first marathon, this week was almost entirely devoted to recovery for a safe ramp up for training before Moab. I say "almost entirely" because another key motive was to take advantage of the required low miles and get more acquainted with Gregory Canyon and Ranger as I anticipate migrating more of my training miles onto these trails and less on Mesa over the course of the next few months. Oh, and I finally brought a friggin' camera on Thursday to grab some shots on Mesa.

My body seemed to bounce back fairly quickly from Blue Sky - as if it were another long run. I must not have raced hard enough (insert winky smiley face here). This low-mileage week helped me to press my mental reset button and start all over before some serious miles for the next two weeks in preparation for Moab.

Weekly Totals:
Miles: 20
Climbing Feet: 6,000'
Time: 4:22

Here are some pics from Thursday morning's run up Mesa (bear with me, I was a bit overzealous, so I uploaded a lot of them)....


(and good morning to you Flatirons, may I run on your Mesa?)





(I have yet to see the bulbous furry one)





(Some great colors on Upper Big Blue Stem)



(Mr. Sylvester Doudy's old place, circa 1850's)

(My other bathtub, South Boulder Creek)


Tuesday, October 4, 2011

Blue Sky Marathon

The gun went off at 7am and we were off. Out of the gate I broke off with the front pack of 20 and we cruised through the campgrounds along the shore of Horsetooth Reservoir. The sun was just beginning to rise over the water, peering through the steep canyon walls damming the water on the east.



We merged onto the Soderberg trailhead at a decently quick pace. Through Nomad, I was cruising way, way too fast on this grassy single track in the valley. I knew I had to back off the gas to prep for the 1,000' climb up Towers - a severely steep trail ascending up the westerly ridges of Horsetooth Mountain Park.

Heading up Towers, my fast pace caught up to me and my abs begun to cramp up pretty bad. I succumb to a hike toward the end of the steep stuff. I topped off my water bottle at the Herrington junction, sucked down a Gel and proceeded in a cramped fashion, which only got worse with the descent down the steep, rocky Stout trail. Once I made it back to Towers for the rest of the descent to Soderberg, I took it easy and settled into a pretty mellow pace (probably low 9's).

Nearing the end of the climb up Towers. A grunt for sure. Photo: Rob Erskine


Herrington. Coming off of some wicked cramps. Photo: Rob Erskine


My abs began to relax once the trail leveled off on Shoreline, but my mellow pace slowly increased again. Damn race mode.

Now on Blue Sky trail, we made our way back through the Start/Finish area and headed south toward Loveland. I hadn't run any of the trails that covered the forthcoming 17 miles, so it was about to get really real. The four miles on Blue Sky were actually quite fun. This single track trail is comprised of mostly quick rollers on the west side of a high ridge, blocking the hot morning sun. I cruised through this with relative ease. There were a couple dudes on my tail, so I let them pass with the expectation I'd catch them later.....maybe.

I entered the Indian Summer North aid station, filled up my water bottle up again, sucked down a Gel and forged on to tackle one of the most exposed climbs of the day, Devil's Backbone. This was a monster because unlike the shady, cool rollers on Blue Sky, this rocky, sun-scorched single track was a climb straight to the sun. My this time, the temps were in the high 70's and I was hating every minute of it. I do not like the sun and the associated heat. I muddled my way up and over this hill and descended to connect over to Indian Summer South and on to the Hunter turnaround.

Entering the Indian Summer South aid station, I again, filled my water bottle, ate another Gel and continued on to Hunter. As I climbed Hunter I could hear the cheering of the folks at the bib check turnaround point. They checked my bib and one fellow said, "You're in 20th!". I was pleasantly surprised by this and it gave me a bit of a hop to my step.....for about three minutes.

I crested the peak of Hunter and was greeted with a blast from the morning sun, again. This section of trail was mostly slanted Pennsylvanian slab sandstone - very Moab-esque. My feet were pretty beaten up by this leg of the course, which was about 18 miles in. I was completely by myself with about 4 ounces of water and one Gel left. I needed to get the hell off of this rock fast. This was certainly my low point, feeling totally exhausted with not much motivation, but to get to some shade and cooler temps.

Finally, I began to see course markers that read "BACK" rather than "OUT", indicating I only need to head back to the finish line.

Heading up Indian Summer South again, I began to realize that I'd have to make that arduous climb back up Devil's Backbone. Now temps were in the high 80's. Shit. I stopped at the South aid station to get more water. There was another marathoner there refueling too. Let's call him Mr. 19. I wasted no time and proceeded. Now, he was Mr. 20.

I reached the base of Devil's and stared in mild bewilderment and resentment at the sign that pointed toward a flat smooth dirt road, which read "Half Marathoners Only". Then I looked uphill at the talus covered single track radiating the sun's death rays - naturally, the marathon route. I proceeded upward.

I looked back and saw a couple of guys closing in behind me (Mr. 20 and Mr. 21), so I progressed a bit harder with the intent to at least secure my 19th place position. Though, around corners, I'd transition into moments of power hiking to prevent myself from not completely falling apart and to hide the fact that I was hiking to my opponents. They too were hiking. Shit, the half marathoners coming down the hill were hiking. As I descended Devil's, Mr. 20 closed the gap pretty quickly and soon was 5 seconds behind me.

We entered the aid station together and he said, "Man, I've been trying to catch you for the last three miles." We both started pillaging the aid station of its watermelon, fluids, bananas, etc. While Mr. 20 was snacking and talking with the aid volunteers, I choked down the last of my Gels and cruised out of there.

Coming back on Blue Sky I passed one more guy, which put me in 18th. Even though I was happy to be back on the shady rollers, the rollers themselves were sort of kicking my ass. After running about 23 miles, the last thing I felt like doing was bouncing up and down on these quick rollers. The cramps re-emerged, but I tried to keep focus on simply finishing.

Four hours and thirty six minutes later, I crossed the finish line. My first marathon was a wrap - 18th overall and 4th in my age group. Done and done.


Crossing the finish line with Nick Clark cheering me on (right). Pretty stoked.

Weekly Update: 9/26-10/2

Tuesday (9/27) - 3.5 mi (34:19) Easy run on Twin Lakes loop - Beginning the week with an easy run, continuing the taper theme

Thursday (9/29) - 6 mi (1:02, 800') Mesa to North Shan junction - Nice warm up for the vertical on Sunday

Friday (9/30) - 3.5 mi (26:20) Easy run on Twin Lakes loop - ready to race

Sunday (10/2) - 26.5 mi (4:36, 4,500') Blue Sky Marathon

Weekly Totals:
Miles: 39.5
Vertical Ft: 5,300'
Time: 6:39

September Totals:
Miles: 200
Vert: 31,174'
Time: 36:22:45