As much as I've liked Blogspot, I felt my blog needed a fresh look and different features.
Behold:
jackjrusso.com
Sunday, December 9, 2012
Sunday, November 11, 2012
Back to the Mountains (11/5 - 11/11)
Last week I mentioned my legs, particularly my quads, felt weak and as a result my knees were taking a bit of a bangin' on the steep technical downhills. Well, this week marks the start of a winter-long regimen of leg strengthening and building power. Accumulating mileage will take a backseat to vertical gain; Green Mountain and Bear Peak are the too obvious contenders for proper incline.
There are some general digits I hope to hit on a consistent basis: weekly vertical gain in the neighborhood of 10,000'+; weekly time, 10+ hours; mountain summits, as many as I can. There will also probably be one or two dead-flat runs per week to focus on form.
I'll start there and see how things progress. In the non-running department, I have begun to practice some localized exercises for the quads and hip abductors along with a few more bicycle rides to work (poor excuse for cross-training, I know).
With the preface out of the way...
Mon: Off
Tue: 3.2 mi (:50, 1,500') Amphitheater/Saddle Rock to Greenman junction
To hell with my overly comfortable bed; I woke up late. Since I need to be off the mountain by 8am and I parked the car at 6:50, I knew it'd be a bit tight, so I planned on not hitting the summit. I hiked the whole way up to the junction, making reasonably good splits, but nothing too taxing. Enjoyed a leasurely stroll down to Ranger and Gregory.
Wed: Off
Thu: Off - yes, three days off this week—really lazy.
Fri: 4.4 mi (1:14, 2,400') Green Mountain
The typical short way up (Amphi/SR/EMG). Hit the summit in :42. Ran a healthy portion up, had better control coming down than recent trips. Stopped a few times to poke my nose into some off-trail permit areas (I might need to check these routes out in greater detail in the future).
Sat: 12 mi (2:16, 3,470') Green Mountain & Skunk Canyon Loop
From my usual spot on 8th Street, I headed up Baseline Trial to Gregory—reaching the trailhead in 5:37—and took Gregory to EMG for the summit. The legs definitely felt pretty tired from yesterday's excursion, but I wasn't totally spent. In fact, I made decent time (for me) up Gregory—15 minutes to the top of the canyon. I gained the summit in ~:56. Took Ranger down and hit Chautauqua in 1:23. I still had some good energy left and the mid-30° temps were too perfect to ignore, so I strolled through Chautauqua Park, ran up Enchanted Mesa, descended down into Skunk Canyon, went up the canyon to the Mesa Trail, then cruised the Chautauqua Trail back to Baseline. Nice new mix of trails and overall fun time out. The snow began falling in earnest as I wrapped up.
Sun: 9 mi (1:58, 2,800') Green Mountain/Bear Creek Canyon Loop
The quads were pretty sore, but surprisingly, I had more energy than expected. I took the ascent casually, hiking most of the way. I ran back down through Bear Creek Canyon to loop it all up. Beautiful morning with sunny skies and a fresh couple of inches of snow, mid-30°s.
Week Totals:
Miles: 29
Vert: 10,170'
Time: 6:19
It's been a long time since I've had three mountain summits in one week (since Summer at least). I'll shoot for four next week.
There are some general digits I hope to hit on a consistent basis: weekly vertical gain in the neighborhood of 10,000'+; weekly time, 10+ hours; mountain summits, as many as I can. There will also probably be one or two dead-flat runs per week to focus on form.
I'll start there and see how things progress. In the non-running department, I have begun to practice some localized exercises for the quads and hip abductors along with a few more bicycle rides to work (poor excuse for cross-training, I know).
With the preface out of the way...
Mon: Off
Tue: 3.2 mi (:50, 1,500') Amphitheater/Saddle Rock to Greenman junction
To hell with my overly comfortable bed; I woke up late. Since I need to be off the mountain by 8am and I parked the car at 6:50, I knew it'd be a bit tight, so I planned on not hitting the summit. I hiked the whole way up to the junction, making reasonably good splits, but nothing too taxing. Enjoyed a leasurely stroll down to Ranger and Gregory.
Wed: Off
Thu: Off - yes, three days off this week—really lazy.
Fri: 4.4 mi (1:14, 2,400') Green Mountain
The typical short way up (Amphi/SR/EMG). Hit the summit in :42. Ran a healthy portion up, had better control coming down than recent trips. Stopped a few times to poke my nose into some off-trail permit areas (I might need to check these routes out in greater detail in the future).
Sat: 12 mi (2:16, 3,470') Green Mountain & Skunk Canyon Loop
From my usual spot on 8th Street, I headed up Baseline Trial to Gregory—reaching the trailhead in 5:37—and took Gregory to EMG for the summit. The legs definitely felt pretty tired from yesterday's excursion, but I wasn't totally spent. In fact, I made decent time (for me) up Gregory—15 minutes to the top of the canyon. I gained the summit in ~:56. Took Ranger down and hit Chautauqua in 1:23. I still had some good energy left and the mid-30° temps were too perfect to ignore, so I strolled through Chautauqua Park, ran up Enchanted Mesa, descended down into Skunk Canyon, went up the canyon to the Mesa Trail, then cruised the Chautauqua Trail back to Baseline. Nice new mix of trails and overall fun time out. The snow began falling in earnest as I wrapped up.
Sun: 9 mi (1:58, 2,800') Green Mountain/Bear Creek Canyon Loop
The quads were pretty sore, but surprisingly, I had more energy than expected. I took the ascent casually, hiking most of the way. I ran back down through Bear Creek Canyon to loop it all up. Beautiful morning with sunny skies and a fresh couple of inches of snow, mid-30°s.
Week Totals:
Miles: 29
Vert: 10,170'
Time: 6:19
It's been a long time since I've had three mountain summits in one week (since Summer at least). I'll shoot for four next week.
Sunday, November 4, 2012
10/29 - 11/4
Mon: 8 mi (:57, 1,000') Betasso Preserve
This singletrack loop in the mountains west of Boulder has piqued my interest as of late, so I popped over there in the afternoon. While offering mild vertical, it's generally smooth, flat singletrack that encourages plenty of full-stride running. Really a blast to zip through the contouring trail in a mix of forest and view-yielding mountain meadows.
Tue: Off
Wed: Off
Thu: 5 mi (1:03, 1,300') Flagstaff Mountain
Started from Chautauqua parking lot and took Baseline trail to Flagstaff Rd, which I ran to the top. Came back down Gregory Canyon. Obviously, the road is not very steep at all in comparison to the trail, but I feel it offers a nice warm up to bigger, more legitimate climbing later in the week. Caught a spectacular orange and purple sunrise in low-lying clouds on the way up.
Fri: 10 mi (1:31) Bobolink from work
Jogged 15 minutes from work to the trailhead where I met Mehri to run Bobolink. Ran really slow from the trailhead to where Mehri turned around (~3 miles), after which point I bumped up the pace a little bit, but nothing serious. Sunset was nice.
Sat: 4.4 mi (1:11, 2,400') Green Mountain
Up Amphitheater/Saddle Rock/Greenman. Hit the summit in :45. I started out way too fast up Amphi and subsequently blew up after the first view on Saddle Rock. Stopped at the SR/Greenman junction to regroup. Ran the flatter stuff on Greenman and power hiked the rest, which felt totally exhausting. The top was crammed with the usual Saturday morning hiking crowd, so I didn't linger and immediately came back down. Might need to do some strength training in the quads as my knees felt pretty banged up afterwards. 60th summit of Green.
Sun: 10 mi (2:28, 3,500') Bear Peak & Mesa Trail
I initially intended to run Mesa to Eldo and run Rattlesnake Gulch like last week, but by the time I got to South Shanahan junction, lack of inspiration had the last say. I turned around and went up Fern Canyon to tag Bear Peak. Windy above the saddle, but warm and clear skies otherwise. Great choice.
Totals:
Miles: 37.4
Vert: 8,200'
Time: 7:12
Although I enjoy the mix of different running styles I've been incorporating over the last month or so, the lack of serious climbing has left me feeling pretty weak in the quads, which I believe has been affecting my knees on the descents. While I really wanted to build up mileage this Winter, strength training might need to be the priority. I'll probably focus on power hiking more of the local peaks and, dare I say, doing some lunges.
This singletrack loop in the mountains west of Boulder has piqued my interest as of late, so I popped over there in the afternoon. While offering mild vertical, it's generally smooth, flat singletrack that encourages plenty of full-stride running. Really a blast to zip through the contouring trail in a mix of forest and view-yielding mountain meadows.
Tue: Off
Wed: Off
Thu: 5 mi (1:03, 1,300') Flagstaff Mountain
Started from Chautauqua parking lot and took Baseline trail to Flagstaff Rd, which I ran to the top. Came back down Gregory Canyon. Obviously, the road is not very steep at all in comparison to the trail, but I feel it offers a nice warm up to bigger, more legitimate climbing later in the week. Caught a spectacular orange and purple sunrise in low-lying clouds on the way up.
Fri: 10 mi (1:31) Bobolink from work
Jogged 15 minutes from work to the trailhead where I met Mehri to run Bobolink. Ran really slow from the trailhead to where Mehri turned around (~3 miles), after which point I bumped up the pace a little bit, but nothing serious. Sunset was nice.
Sat: 4.4 mi (1:11, 2,400') Green Mountain
Up Amphitheater/Saddle Rock/Greenman. Hit the summit in :45. I started out way too fast up Amphi and subsequently blew up after the first view on Saddle Rock. Stopped at the SR/Greenman junction to regroup. Ran the flatter stuff on Greenman and power hiked the rest, which felt totally exhausting. The top was crammed with the usual Saturday morning hiking crowd, so I didn't linger and immediately came back down. Might need to do some strength training in the quads as my knees felt pretty banged up afterwards. 60th summit of Green.
Sun: 10 mi (2:28, 3,500') Bear Peak & Mesa Trail
I initially intended to run Mesa to Eldo and run Rattlesnake Gulch like last week, but by the time I got to South Shanahan junction, lack of inspiration had the last say. I turned around and went up Fern Canyon to tag Bear Peak. Windy above the saddle, but warm and clear skies otherwise. Great choice.
Totals:
Miles: 37.4
Vert: 8,200'
Time: 7:12
Although I enjoy the mix of different running styles I've been incorporating over the last month or so, the lack of serious climbing has left me feeling pretty weak in the quads, which I believe has been affecting my knees on the descents. While I really wanted to build up mileage this Winter, strength training might need to be the priority. I'll probably focus on power hiking more of the local peaks and, dare I say, doing some lunges.
Sunday, October 28, 2012
10/22 - 10/28
Mon: 10 mi (1:28) Bobolink from work - Slow PM run
Tue: Off
Wed: 5 mi (:52, 1,300') Flagstaff Mtn
Took the road up the mountain and ran down Flagstaff trail. The road is infinitely easier and consequently less enjoyable.
Thu: 4.4 mi (1:23, 2,400') Green Mtn
4" of fresh snowfall (the first real accumulation of the season), I plowed up the mountain making first tracks. Hit the summit in :52. Almost time to whip out the microspikes.
Fri: 10 mi (1:17) Bobolink from work
With temps being in the mid-30's, I cranked a quicker-than-usual run.
Sat: Off
Sun: 20 mi (3:51, 4,500') Mesa/Rattlesnake Gulch/Fowler/Mesa
Far and away the most satisfying long run I've had since the Blue Sky Marathon a few weeks ago. It seems I've been too eager during my long runs to just tune out the watch and enjoy the extended time on the trial. Today I finally just unplugged my brain, locked into a slow pace and cruised. In fact, I got into such a freestyle mode that once I made it to Eldorado Springs via the Mesa Trail, I explored some new trails I had yet to run—Homestead Trail and Rattlesnake Gulch—which were both sweet, especially the latter.
---------
Week Totals:
Miles: 50
Vert: 8,200'
Time: 8:53
Tue: Off
Wed: 5 mi (:52, 1,300') Flagstaff Mtn
Took the road up the mountain and ran down Flagstaff trail. The road is infinitely easier and consequently less enjoyable.
Thu: 4.4 mi (1:23, 2,400') Green Mtn
4" of fresh snowfall (the first real accumulation of the season), I plowed up the mountain making first tracks. Hit the summit in :52. Almost time to whip out the microspikes.
Fri: 10 mi (1:17) Bobolink from work
With temps being in the mid-30's, I cranked a quicker-than-usual run.
Sat: Off
Sun: 20 mi (3:51, 4,500') Mesa/Rattlesnake Gulch/Fowler/Mesa
Far and away the most satisfying long run I've had since the Blue Sky Marathon a few weeks ago. It seems I've been too eager during my long runs to just tune out the watch and enjoy the extended time on the trial. Today I finally just unplugged my brain, locked into a slow pace and cruised. In fact, I got into such a freestyle mode that once I made it to Eldorado Springs via the Mesa Trail, I explored some new trails I had yet to run—Homestead Trail and Rattlesnake Gulch—which were both sweet, especially the latter.
---------
Week Totals:
Miles: 50
Vert: 8,200'
Time: 8:53
Friday, October 26, 2012
10/15 - 10/21
Mon: 10mi (1:26) Bobolink - Mellow PM run from work
Tue: 4.4mi (1:11, 2,400') Green Mtn - Pretty sluggish ascent, summit in :44.
Wed: Off
Thu: 6.6mi (:56) Bobolink - Easy, short run
Fri: Off
Sat: 5.6 mi (1:17, 2,600') Green Mtn - Via 8th St, :42 to summit from amphi/baseline junction
Sun: 10 mi (1:49, 2,000') Mesa Trail to Shadow Canyon junction - Slow afternoon. Nice temps.
--------
Totals:
Miles: 36.6
Vert: 7,000'
Time: 6:38
Not a whole lot to say. Just ramping things back up for the winter. Can't wait for the snowy mountain ascents.
Tue: 4.4mi (1:11, 2,400') Green Mtn - Pretty sluggish ascent, summit in :44.
Wed: Off
Thu: 6.6mi (:56) Bobolink - Easy, short run
Fri: Off
Sat: 5.6 mi (1:17, 2,600') Green Mtn - Via 8th St, :42 to summit from amphi/baseline junction
Sun: 10 mi (1:49, 2,000') Mesa Trail to Shadow Canyon junction - Slow afternoon. Nice temps.
--------
Totals:
Miles: 36.6
Vert: 7,000'
Time: 6:38
Not a whole lot to say. Just ramping things back up for the winter. Can't wait for the snowy mountain ascents.
Sunday, October 14, 2012
10/1 - 10/14
10/1 Mon: Off
Tue: Off
Wed: 5.5 mi (:48) Twin Lakes
Thu: 3.5 mi (:31) Twin Lakes
Fri: 3.1 mi (:41) Mt Sanitas - :22 to the summit
Sat: Off
Sun: 26.5 mi (4:05, 3,300') Blue Sky Marathon - 11th place.
10/8 Mon: 3.5 mi (:35) Twin Lakes
Tue: Off
Wed: 3.5 mi (:31) Twin Lakes
Thu: Off
Fri: 3.5 mi (:28) Twin Lakes
Sat: 4 mi (:50, 1,500') View Point Trail/Flagstaff Trail
Sun: 2 mi (:21, 500') View Point Trail
Sunday, September 30, 2012
9/24 - 9/30
Mon: Off
Tue: Off
Wed: 10 mi (1:34, 2,000') Mesa Trial to Shadow Canyon junction
After a couple days of rain, including today, the trails were refreshingly cool and wet. Since I started at 5:30 pm without a headlight, I didn't have much remaining daylight, so I ran pretty quick compared to my usual effort on the Mesa. I arrived back at Chautauqua Park in the dark, but could still make out the trail pretty well.
Thu: 10 mi (1:30) Bobolink from work
Another evening run. A little sore from the previous night, but warmed up about thirty minutes in and felt good the rest of the way. Beautiful evening.
Fri: 6 mi (1:06, 1,300') Mesa Trail to top of Bear Canyon
Pretty tired on this morning run. Ended up topping out at Bear Canyon and hung out on the rock overlook for a few minutes.
Sat: 4.4 mi (1:02, 2,400') Green Mtn
Tried to get a PR on the ascent, pushing hard up Amphitheater, hitting the top with a PR 7:50. Then hit the SR/Greenman junction in a PR of 23:40. Then the wheels fell off and I slogged the rest of the way up, tagging the summit in 41:26. Oh well. Had a speedy descent though, :21.
Sun: 10 mi (2:02, 2,000') Mesa Trail to Shadow Canyon
Really slow, mellow run. Pretty warm morning. Cruised up the Shadow Canyon connector for a bit before turning back. This little meadow is pretty choice, affording nice views of Devil's Thumb and smooth singletrack; not a soul in sight.
-------
Totals:
Miles: 40
Vert: 7,700'
Time: 7:15
The last two weeks of tapering have gone well and I think I'm ready for this year's Blue Sky Marathon. This will be the first time I've run a race more than once, so I'm excited to see if I can improve on my performance from last year. We shall see.
The last month has been a well-balanced mix of running each week with one or two mountain summits, a couple dead-flat runs, and some long runs with short rolling climbs. Also mixing up the shoes has added a bit more variety, which I believe has helped in muscle recovery and reducing the chances of over-use injuries. The shoes: Montrail Bajadas for long runs; New Balance MT110's (previously, my go-to shoe for every run) for technical mountain runs and flat runs; Pearl Izumi Peak 2's for super rocky, talus-literred runs; Adidas Mana 5's for everything else.
As for the rest of the year, I'm hoping to get back into running Green and Bear much more than I have in the last few months. And I'll likely shoot for 200+ miles each month of the last quarter to maintain a base in preparation for the San Juan Solstice 50 in June.
Tue: Off
Wed: 10 mi (1:34, 2,000') Mesa Trial to Shadow Canyon junction
After a couple days of rain, including today, the trails were refreshingly cool and wet. Since I started at 5:30 pm without a headlight, I didn't have much remaining daylight, so I ran pretty quick compared to my usual effort on the Mesa. I arrived back at Chautauqua Park in the dark, but could still make out the trail pretty well.
Thu: 10 mi (1:30) Bobolink from work
Another evening run. A little sore from the previous night, but warmed up about thirty minutes in and felt good the rest of the way. Beautiful evening.
Fri: 6 mi (1:06, 1,300') Mesa Trail to top of Bear Canyon
Pretty tired on this morning run. Ended up topping out at Bear Canyon and hung out on the rock overlook for a few minutes.
Sat: 4.4 mi (1:02, 2,400') Green Mtn
Tried to get a PR on the ascent, pushing hard up Amphitheater, hitting the top with a PR 7:50. Then hit the SR/Greenman junction in a PR of 23:40. Then the wheels fell off and I slogged the rest of the way up, tagging the summit in 41:26. Oh well. Had a speedy descent though, :21.
Sun: 10 mi (2:02, 2,000') Mesa Trail to Shadow Canyon
Really slow, mellow run. Pretty warm morning. Cruised up the Shadow Canyon connector for a bit before turning back. This little meadow is pretty choice, affording nice views of Devil's Thumb and smooth singletrack; not a soul in sight.
-------
Totals:
Miles: 40
Vert: 7,700'
Time: 7:15
The last two weeks of tapering have gone well and I think I'm ready for this year's Blue Sky Marathon. This will be the first time I've run a race more than once, so I'm excited to see if I can improve on my performance from last year. We shall see.
The last month has been a well-balanced mix of running each week with one or two mountain summits, a couple dead-flat runs, and some long runs with short rolling climbs. Also mixing up the shoes has added a bit more variety, which I believe has helped in muscle recovery and reducing the chances of over-use injuries. The shoes: Montrail Bajadas for long runs; New Balance MT110's (previously, my go-to shoe for every run) for technical mountain runs and flat runs; Pearl Izumi Peak 2's for super rocky, talus-literred runs; Adidas Mana 5's for everything else.
As for the rest of the year, I'm hoping to get back into running Green and Bear much more than I have in the last few months. And I'll likely shoot for 200+ miles each month of the last quarter to maintain a base in preparation for the San Juan Solstice 50 in June.
Thursday, September 27, 2012
9/17 - 9/23
Mon: 10 mi (1:35) Bobolink - Mellow spin from work.
Tue: 9 mi (1:19) Twin Lakes & White Rocks - Another flat one from home.
Wed: 3.1 mi (:50, 1,300') Mt Sanitas - First time going up this mountain in the dark. Smooth effort to the top.
Thu: 4.4 mi (1:11, 2,400') Green Mtn - No motivation for speed, tagging the summit in 42 mins.
Fri: 8.3 mi (1:38, 2,600') Amphitheater/Saddle Rock/Chautauqua/Enchanted Mesa/Mesa Trail to Skunk Canyon - Sort of a rushed effort after work to go up Green Mtn, but upon reaching the Greenman junction, my motivation waned and I headed back down to Chat and hit Mesa for a little bit.
Sat: Off
Sun: 13.4 mi (2:30, 3,250') Mesa Trail - Mellow morning run.
--------
Totals:
Miles: 48
Vert: 9,500'
Time: 9:03
Tue: 9 mi (1:19) Twin Lakes & White Rocks - Another flat one from home.
Wed: 3.1 mi (:50, 1,300') Mt Sanitas - First time going up this mountain in the dark. Smooth effort to the top.
Thu: 4.4 mi (1:11, 2,400') Green Mtn - No motivation for speed, tagging the summit in 42 mins.
Fri: 8.3 mi (1:38, 2,600') Amphitheater/Saddle Rock/Chautauqua/Enchanted Mesa/Mesa Trail to Skunk Canyon - Sort of a rushed effort after work to go up Green Mtn, but upon reaching the Greenman junction, my motivation waned and I headed back down to Chat and hit Mesa for a little bit.
Sat: Off
Sun: 13.4 mi (2:30, 3,250') Mesa Trail - Mellow morning run.
--------
Totals:
Miles: 48
Vert: 9,500'
Time: 9:03
Sunday, September 16, 2012
9/10 - 9/16
Mon: 10 mi (1:27) Bobolink - PM run afterwork. Really easy pace.
Tue: Off
Wed: 10 mi (1:19) Bobolink - Quick tempo run after work. Fun to get the legs spinning a bit faster.
Thu: 4.5 mi (1:15, 2,000') Mt Sanitas & Anemone - Took Sanitas slow (summit :25)
Fri: 10.4 mi (1:41, 2,000') Mesa Trail to Shadow Canyon - Mellow going out, quicker coming back
Sat: Off
Sun: 19.4 mi (4:06, 4,700') Flagstaff Mtn/Green Mtn/Mesa Trail - Ugh, bonked pretty hard on the Mesa after tagging the peaks. Should have taken in some more calories the day prior I guess. Oops.
--------
Totals:
Miles: 54.3
Vertical: 8,700'
Time: 9:50
Tue: Off
Wed: 10 mi (1:19) Bobolink - Quick tempo run after work. Fun to get the legs spinning a bit faster.
Thu: 4.5 mi (1:15, 2,000') Mt Sanitas & Anemone - Took Sanitas slow (summit :25)
Fri: 10.4 mi (1:41, 2,000') Mesa Trail to Shadow Canyon - Mellow going out, quicker coming back
Sat: Off
Sun: 19.4 mi (4:06, 4,700') Flagstaff Mtn/Green Mtn/Mesa Trail - Ugh, bonked pretty hard on the Mesa after tagging the peaks. Should have taken in some more calories the day prior I guess. Oops.
--------
Totals:
Miles: 54.3
Vertical: 8,700'
Time: 9:50
Sunday, September 9, 2012
9/3 - 9/9
Mon: 7 mi (1:09) Bobolink
Tue: 7 mi (1:07, 1,300') Mesa
Wed: 5 mi (1:31, 2,600') Green Mtn - Summit PR, :39:59
Thu: 9 mi (1:35, 1,800') Mesa
Fri: Off
Sat: 7 mi (1:42, 2,700') Green Mtn
Sun: 16 mi (3:03, 3,450') Mesa/Doudy/Springbrook
----------
Totals:
Miles: 51
Vert: 11,912'
Time: 10:08
Tue: 7 mi (1:07, 1,300') Mesa
Wed: 5 mi (1:31, 2,600') Green Mtn - Summit PR, :39:59
Thu: 9 mi (1:35, 1,800') Mesa
Fri: Off
Sat: 7 mi (1:42, 2,700') Green Mtn
Sun: 16 mi (3:03, 3,450') Mesa/Doudy/Springbrook
----------
Totals:
Miles: 51
Vert: 11,912'
Time: 10:08
Sunday, September 2, 2012
8/27 - 9/2
Following the race last Saturday, this week felt like an easy transition back into the rhythm of training. I remember the last time I followed up a race with an overzealous attitude. I kept the effort pretty mellow for the whole week with mild vertical and slow paces. My legs were pretty tight early in the week, but eventually came back around with enough stretching and easy running. I'm now ready to start tallying some more miles over the next few weeks in preparation for the Blue Sky Marathon up in Fort Collins next month.
Mon: 4.1 mi (:37) Twin Lakes
Tue: 4.1 mi (:38) Twin Lakes
Wed: 4.1 mi (:34) Twin Lakes
Thu: 8 mi (1:23, 1,900') Mesa Trail
Fri: 10 mi (1:53, 2,000') Mesa Trail
Sun: 8 mi (1:59, 2,700') Green Mtn, Mesa Trail
Totals:
Miles: 38
Vert: 6,600'
Time: 7:05
Mon: 4.1 mi (:37) Twin Lakes
Tue: 4.1 mi (:38) Twin Lakes
Wed: 4.1 mi (:34) Twin Lakes
Thu: 8 mi (1:23, 1,900') Mesa Trail
Fri: 10 mi (1:53, 2,000') Mesa Trail
Sun: 8 mi (1:59, 2,700') Green Mtn, Mesa Trail
Totals:
Miles: 38
Vert: 6,600'
Time: 7:05
Wednesday, August 29, 2012
Silverton Alpine 50k
Well, this was technically my first "ultra" marathon and I must say it was quite fun. Despite my lack of focus during training in the couple of months preceding the race, I put out a decent effort, placing 5th overall. Sure, the field was only 24 heads deep, but those in the top 4 were pretty stout competitors (with many more ultras under their belts than myself). I should also mention that I slept in the back of my wife's Nissan SUV the night before—squeezed between her and a cooler.
The race started at 7am and we headed up a 2.4-mile out-and-back section before hitting the standard marathon course. During this hilly road section, I immediately felt my right outer hamstring cramp up (it had been unusually tight for the last week). This worried me because the rest of the course loops through the high mountains around Silverton and the last thing I would want is to bail on the run at mile 20 deep in the mountains and wait for a support truck to pick me up or something silly like that. But I motored on and decided that if my leg got any worse by the time we reached the marathon section, I'd bail out there and just walk back to our camp spot across the road. The cramp subsided and I continued on with the race, much to my delight.
The next 8 miles was essentially a flat mining road (the whole course was actually an old mining loop) in the 10,000' valley of Silverton. At this point I had put a good gap on the competition behind me and there were 5 runners ahead of me, 4 of which were out of sight. The fifth was only about 50 yards ahead, who I passed four miles into this section. That would be the only person I passed for the remainder of the race.
After the flats, I headed up what would be the long 10-mile big climb of the day (toping out at California Pass at 12,900'). My pace was nice and smooth up this rocky dirt road and I had gapped the runner previously in 5th by about a half of a mile. After about ten minutes, I was alone, climbing through this huge alpine gulch. As I popped a GU, I looked back and noticed a runner right on my tail. This racer seemed to appear out of nowhere and quickly passed me; it was Dakota Jones running the marathon (which started an hour after us) and going for the course record. We exchanged pleasantries and he continued up the climb at a staggering pace.
I hit the pass (mile 20) in 3:50. The final approach to the pass was quite steep, so I power hiked it to conserve energy. During the final climb up the pass, two other marathoners passed me, but I hadn't seen a single 50k-er down valley. Once I crested the pass, I grabbed a slice of PB&J and casually descended to let the cramping in my stomach subside and allow some food to go down. I cruised over the last little 400' climb over Hurricane Pass and mentally prepared for the hammering 11-mile descent. At the pass I noticed my left thumb and left side of my lips were completely numb. Since this was the first time I had ever run with a pack, I figured the shoulder strap was playing funky games with my nerves in my shoulder, so I loosened it and feeling started to come back—weird.
The descent was far more arduous than the climb in my book. The super-rocky, steep trail is unforgiving and seemingly never-ending. Though, much to my delight, my feet were still feeling decent—good thing I had chosen to run the race in a pair of road racing flats, Addidas Mana 5s, rather than my go-to MT110s. I counted the miles, one after the other, under the hot sun of mid-day. I hoped for a much faster pace through this section, but all I could muster were short blasts of 7-minute miles surrounded by high-8s.
Throughout the entire descent to the finish I didn't see a single person behind me, so I essentially coasted across the finish in 5:47. I was hoping to get in somewhere under 5:30, but my sand-bagging on the back stretch prevented it.
I'll be back next year to hopefully snag a podium finish.
The race started at 7am and we headed up a 2.4-mile out-and-back section before hitting the standard marathon course. During this hilly road section, I immediately felt my right outer hamstring cramp up (it had been unusually tight for the last week). This worried me because the rest of the course loops through the high mountains around Silverton and the last thing I would want is to bail on the run at mile 20 deep in the mountains and wait for a support truck to pick me up or something silly like that. But I motored on and decided that if my leg got any worse by the time we reached the marathon section, I'd bail out there and just walk back to our camp spot across the road. The cramp subsided and I continued on with the race, much to my delight.
The next 8 miles was essentially a flat mining road (the whole course was actually an old mining loop) in the 10,000' valley of Silverton. At this point I had put a good gap on the competition behind me and there were 5 runners ahead of me, 4 of which were out of sight. The fifth was only about 50 yards ahead, who I passed four miles into this section. That would be the only person I passed for the remainder of the race.
After the flats, I headed up what would be the long 10-mile big climb of the day (toping out at California Pass at 12,900'). My pace was nice and smooth up this rocky dirt road and I had gapped the runner previously in 5th by about a half of a mile. After about ten minutes, I was alone, climbing through this huge alpine gulch. As I popped a GU, I looked back and noticed a runner right on my tail. This racer seemed to appear out of nowhere and quickly passed me; it was Dakota Jones running the marathon (which started an hour after us) and going for the course record. We exchanged pleasantries and he continued up the climb at a staggering pace.
I hit the pass (mile 20) in 3:50. The final approach to the pass was quite steep, so I power hiked it to conserve energy. During the final climb up the pass, two other marathoners passed me, but I hadn't seen a single 50k-er down valley. Once I crested the pass, I grabbed a slice of PB&J and casually descended to let the cramping in my stomach subside and allow some food to go down. I cruised over the last little 400' climb over Hurricane Pass and mentally prepared for the hammering 11-mile descent. At the pass I noticed my left thumb and left side of my lips were completely numb. Since this was the first time I had ever run with a pack, I figured the shoulder strap was playing funky games with my nerves in my shoulder, so I loosened it and feeling started to come back—weird.
The descent was far more arduous than the climb in my book. The super-rocky, steep trail is unforgiving and seemingly never-ending. Though, much to my delight, my feet were still feeling decent—good thing I had chosen to run the race in a pair of road racing flats, Addidas Mana 5s, rather than my go-to MT110s. I counted the miles, one after the other, under the hot sun of mid-day. I hoped for a much faster pace through this section, but all I could muster were short blasts of 7-minute miles surrounded by high-8s.
Throughout the entire descent to the finish I didn't see a single person behind me, so I essentially coasted across the finish in 5:47. I was hoping to get in somewhere under 5:30, but my sand-bagging on the back stretch prevented it.
I'll be back next year to hopefully snag a podium finish.
Weekly Update: 8/20 - 8/26
Mon: 4 mi Twin Lakes - Afternoon easy run. The stomach was not feeling that great after a Chinese food binge at lunch.
Tue: 4.5 mi Twin Lakes - Much more pleasant easy run than the prior day.
Thu: 6 mi Twin Lakes - One more mellow run before heading down to Silverton for the race.
Sat: 31.6 mi (5:47, 4,400') Silverton Alpine 50k - 5th place
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Week Totals:
Miles: 46.5
Vert: 4,400'
Time: 7:45
Tue: 4.5 mi Twin Lakes - Much more pleasant easy run than the prior day.
Thu: 6 mi Twin Lakes - One more mellow run before heading down to Silverton for the race.
Sat: 31.6 mi (5:47, 4,400') Silverton Alpine 50k - 5th place
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Week Totals:
Miles: 46.5
Vert: 4,400'
Time: 7:45
Sunday, August 19, 2012
Weekly Update: 8/13 - 8/19
Tue: 3.1mi (:47:50, 1,357') Mt Sanitas - Evening run up the little guy. Really hot with bad air quality from the fires a few states away. Hit the summit in a not-to-shabby :22. Despite it's relatively small nature (compared to Bear and Green), this mountain is always a brutal climb—thank goodness it doesn't take too long.
Thu: 5mi (1:04, 1,800') Fern Canyon (to Nebel Horn) from North Shanahan via Cragmoor - Earlier in the day I noticed Boulder Open Space opened this trail back up two days prior following the Flagstaff fire a couple months back. I couldn't wait, so I headed up straight after work. I got a late start, so once I reached the saddle (behind Nebel Horn) I turned back so I wouldn't have to descend the super precipitous trail in the dark. So excited it's open again—Bear Peak summits are officially back in order.
Fri: 7mi (1:02) Twin Lakes/Boulder Country Club Loop - Got out for an evening cruise on the roads near my house to quickly test out the new New Balance MT1010s that arrived at my doorstep earlier in the day. They feel really comfy, but wished I could have hit some trails to feel out the traction. Soon enough.
Sat: 9.1mi (4:14, 2,130') Pawnee Pass hike/run with Mehri - We planned to just hike this, but it turned into a combination of hiking and running. Lots of pictures and mellow cruising. Nice to be out for the same amount of time I usually spend on my long runs. Since I'm tapering, it was a welcomed departure from the usual 20-miler.
Sun: 9.2mi (2:07, 3,265') Bear Peak - From Chautauqua, I cruised over to Fern from Mesa, hitting the junction in 40 mins. From there, hit the saddle 20 minutes later and reached the summit in 1:18. I wore the Addidas Mana 5s today, which, much to my surprise, offered decent purchase on the ups. The same can't be said for the super steep descents, but with a little side-stepping, the slippage wasn't terrible.
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Week Totals:
Miles: 33
Vertical: 8,550'
Time: 9:17
A really mellow week as I tapper for the Silverton Alpine 50k next week. I'm feeling pretty confident in my fitness and hope to run a strong race. Considering the current course record is 4:26 (8:30ish/miles), I'd be happy getting close to that, maybe 9:15s.
Thu: 5mi (1:04, 1,800') Fern Canyon (to Nebel Horn) from North Shanahan via Cragmoor - Earlier in the day I noticed Boulder Open Space opened this trail back up two days prior following the Flagstaff fire a couple months back. I couldn't wait, so I headed up straight after work. I got a late start, so once I reached the saddle (behind Nebel Horn) I turned back so I wouldn't have to descend the super precipitous trail in the dark. So excited it's open again—Bear Peak summits are officially back in order.
Fri: 7mi (1:02) Twin Lakes/Boulder Country Club Loop - Got out for an evening cruise on the roads near my house to quickly test out the new New Balance MT1010s that arrived at my doorstep earlier in the day. They feel really comfy, but wished I could have hit some trails to feel out the traction. Soon enough.
Sat: 9.1mi (4:14, 2,130') Pawnee Pass hike/run with Mehri - We planned to just hike this, but it turned into a combination of hiking and running. Lots of pictures and mellow cruising. Nice to be out for the same amount of time I usually spend on my long runs. Since I'm tapering, it was a welcomed departure from the usual 20-miler.
Sun: 9.2mi (2:07, 3,265') Bear Peak - From Chautauqua, I cruised over to Fern from Mesa, hitting the junction in 40 mins. From there, hit the saddle 20 minutes later and reached the summit in 1:18. I wore the Addidas Mana 5s today, which, much to my surprise, offered decent purchase on the ups. The same can't be said for the super steep descents, but with a little side-stepping, the slippage wasn't terrible.
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Week Totals:
Miles: 33
Vertical: 8,550'
Time: 9:17
A really mellow week as I tapper for the Silverton Alpine 50k next week. I'm feeling pretty confident in my fitness and hope to run a strong race. Considering the current course record is 4:26 (8:30ish/miles), I'd be happy getting close to that, maybe 9:15s.
Saturday, August 18, 2012
Weekly Update: 8/6 - 8/12
Wed: 6mi (1:24, 2,700') Green Mtn - from Chat, :45 summit. Sluggish morning, but chased this guy (John) up the mountain. I've seen him a few times crushing the descent. We chatted at the summit before heading down. Fun morning.
Thu: 4.4mi (1:12, 2,400') Green Mtn - PR summit, 41:25. Inspired by the previous morning, I pushed hard, which resulted in a pretty quick trip up.
Fri: 4.5mi (:47, 1,300') Chat/Amphi/SR - PM run. Too lazy/tired to hit the summit.
Sat: AM: 8mi (1:15, 1,000') Pawnee Pass - Fun, mellow run at altitude surrounded by Indians. I had not intention of hitting the pass (don't know why, really). The most marmots I've ever seen in one day, plus I saw a good size bull moose near Brainard Lake. Sweet.
2 mi (:25, 600') Amphitheater - coming back from Indian Peaks, I still had some energy, so I hit up Amphitheater for a final quick climb for the day.
Sun: 13 mi (2:23, 1,500') Eldorado Canyon Trail from Doudy - I haven't run Walker Ranch before, so it was nice to see what that was all about. The Eldo Canyon Trail has a nice climb from the outset. I'll be back to do the 13-mile loop soon.
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Week Totals:
Miles: 38
Vertical: 9,500'
Time: 7:28
Green Mountain was certainly the emphasis for the week. The PR on Thursday was exciting and an encouraging milestone as I chip away at a sub 40-minute effort. With the Silverton Alpine a couple weeks away, I feel like my high-altitude running has been getting dialed in nicely with the frequent Indian Peaks trips. Hopefully, it pays off.
Thu: 4.4mi (1:12, 2,400') Green Mtn - PR summit, 41:25. Inspired by the previous morning, I pushed hard, which resulted in a pretty quick trip up.
Fri: 4.5mi (:47, 1,300') Chat/Amphi/SR - PM run. Too lazy/tired to hit the summit.
Sat: AM: 8mi (1:15, 1,000') Pawnee Pass - Fun, mellow run at altitude surrounded by Indians. I had not intention of hitting the pass (don't know why, really). The most marmots I've ever seen in one day, plus I saw a good size bull moose near Brainard Lake. Sweet.
2 mi (:25, 600') Amphitheater - coming back from Indian Peaks, I still had some energy, so I hit up Amphitheater for a final quick climb for the day.
Sun: 13 mi (2:23, 1,500') Eldorado Canyon Trail from Doudy - I haven't run Walker Ranch before, so it was nice to see what that was all about. The Eldo Canyon Trail has a nice climb from the outset. I'll be back to do the 13-mile loop soon.
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Week Totals:
Miles: 38
Vertical: 9,500'
Time: 7:28
Green Mountain was certainly the emphasis for the week. The PR on Thursday was exciting and an encouraging milestone as I chip away at a sub 40-minute effort. With the Silverton Alpine a couple weeks away, I feel like my high-altitude running has been getting dialed in nicely with the frequent Indian Peaks trips. Hopefully, it pays off.
Thursday, August 9, 2012
Weekly Update: 7/30 - 8/5
Thu: 4 mi (:40, 1,000') Amphi/SR/Chat - Ok, this was a pointless run. Meant to tag Green, but the recent theme has been lack of inspiration, so I turned back on Saddle Rock and cruised around the Chautauqua trail. I even sat on a rock and watched fire crews drive up Flagstaff. Then, before going back to the car, I decided to run up Amphitheater again. What a mess of a morning.
Fri: 9 mi (1:15) Twin Lakes to White Rocks - Another very random outing—I think I've just been eager to mix things up. Took off from my doorstep, crashed the country club scene on my way to White Rocks. Fun little road action.
Sat: 21 mi (4:08, 4,510') Mesa/Goshawk Loop - Much cooler than last week's long run. Felt great pretty much the whole way, but the hamstrings were pretty achy for the last few miles. Kept the pace really mellow, didn't stop much except to suck a few GUs down.
Sun: 6 mi (:56) Twin Lakes - My hamstrings were really sore (not a great sign so close to race time) Did a few laps around the lakes in the evening before heading to my brother's for Sunday dinner. Nice and hot, ~95.
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Week Totals:
Miles: 40
Vert: 5,510'
Time: 6:59
Not only did I get a late start to the running this week, but the focus just wasn't there. The long run on Saturday was more or less a desperate attempt to accomplish something. And Sunday's run was really to just get a few more miles to not feel like I wasted another week. Coming off of some good mileage from the week prior, I really wanted to keep the momentum going and I just barely scraped it together. The worst part is I didn't get up to Indian Peaks for some high-altitude running. Blah.
Fri: 9 mi (1:15) Twin Lakes to White Rocks - Another very random outing—I think I've just been eager to mix things up. Took off from my doorstep, crashed the country club scene on my way to White Rocks. Fun little road action.
Sat: 21 mi (4:08, 4,510') Mesa/Goshawk Loop - Much cooler than last week's long run. Felt great pretty much the whole way, but the hamstrings were pretty achy for the last few miles. Kept the pace really mellow, didn't stop much except to suck a few GUs down.
Sun: 6 mi (:56) Twin Lakes - My hamstrings were really sore (not a great sign so close to race time) Did a few laps around the lakes in the evening before heading to my brother's for Sunday dinner. Nice and hot, ~95.
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Week Totals:
Miles: 40
Vert: 5,510'
Time: 6:59
Not only did I get a late start to the running this week, but the focus just wasn't there. The long run on Saturday was more or less a desperate attempt to accomplish something. And Sunday's run was really to just get a few more miles to not feel like I wasted another week. Coming off of some good mileage from the week prior, I really wanted to keep the momentum going and I just barely scraped it together. The worst part is I didn't get up to Indian Peaks for some high-altitude running. Blah.
Sunday, July 29, 2012
Weekly Update: 7/23 - 7/29
Tue: 5 mi (1:09, 2,400') Green Mtn - Tagged the summit in :46, which wasn't stellar, but not complete crap, I suppose. The descent was a different story though; a couple guys were behind me, so I sort of kicked into race mode for the fun of it.
Wed: 13.4 mi (2:12, 3,250') Mesa Trail - I haven't run the full Mesa Trail before work in a long time. Felt great heading toward Eldo, but I could have used water on the way back.
Thu: 3.5 mi (:29) Twin Lakes - A quick little cruise before dinner
Sat: 10 mi (2:10, 2,130') Pawnee Pass Trail - So, after getting snubbed the last time I attempted this run, I resolved to take another crack at it and I'm glad I did. The rolling, soft tuft of the timberline trail is a great warm up to the much steeper pitches of the switchbacks above treeline. After powering through the switchbacks, the level alpine bench is a great area for recovery and affords pretty bitchin' views of the surrounding Indian Peaks. Upon reaching the sign at the top of the pass, hanging a right heads up another 500' to the summit of Pawnee Peak. Or one could continue on the Pawnee Pass Trail as it drops down into the West side of the Continental Divide into no man's land. I want to go to no man's land.
Sun: 21 mi (4:11, 4,510') Mesa Trail/Doudy/Spring Brook/Goshawk/ back on Mesa - It feels so good to get a nice 20-miler in. Even though it wasn't at altitude, the climbs still get me. Not too sore from the prior day. The heat was killer toward the end of the run though. I can't wait for Fall and Winter.
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Week Totals:
Miles: 53
Vert: 12,290'
Time: 10:11
Following a couple of weeks of tenuous inspiration, things turned around this week. I, frankly, haven't been interested in going into high gear in preparation for the race in a few weeks, so I've basically forced myself to lace up. Otherwise, I'd be forced to ditch out on yet another race this year, but not due to injury, just laziness, which is totally unacceptable.
I have fallen back into a solid groove of running especially following such inspiring efforts at the Hardrock 100 and Speedgoat 50k. If I can grab a couple more higher-mileage weeks with some more high-altitude long runs, I should be golden.
And because I am took absentminded to bring a camera on some of my more picturesque runs, what follows are some pics from protrails.com of Pawnee Pass Trail.
Wed: 13.4 mi (2:12, 3,250') Mesa Trail - I haven't run the full Mesa Trail before work in a long time. Felt great heading toward Eldo, but I could have used water on the way back.
Thu: 3.5 mi (:29) Twin Lakes - A quick little cruise before dinner
Sat: 10 mi (2:10, 2,130') Pawnee Pass Trail - So, after getting snubbed the last time I attempted this run, I resolved to take another crack at it and I'm glad I did. The rolling, soft tuft of the timberline trail is a great warm up to the much steeper pitches of the switchbacks above treeline. After powering through the switchbacks, the level alpine bench is a great area for recovery and affords pretty bitchin' views of the surrounding Indian Peaks. Upon reaching the sign at the top of the pass, hanging a right heads up another 500' to the summit of Pawnee Peak. Or one could continue on the Pawnee Pass Trail as it drops down into the West side of the Continental Divide into no man's land. I want to go to no man's land.
Sun: 21 mi (4:11, 4,510') Mesa Trail/Doudy/Spring Brook/Goshawk/ back on Mesa - It feels so good to get a nice 20-miler in. Even though it wasn't at altitude, the climbs still get me. Not too sore from the prior day. The heat was killer toward the end of the run though. I can't wait for Fall and Winter.
--------
Week Totals:
Miles: 53
Vert: 12,290'
Time: 10:11
Following a couple of weeks of tenuous inspiration, things turned around this week. I, frankly, haven't been interested in going into high gear in preparation for the race in a few weeks, so I've basically forced myself to lace up. Otherwise, I'd be forced to ditch out on yet another race this year, but not due to injury, just laziness, which is totally unacceptable.
I have fallen back into a solid groove of running especially following such inspiring efforts at the Hardrock 100 and Speedgoat 50k. If I can grab a couple more higher-mileage weeks with some more high-altitude long runs, I should be golden.
And because I am took absentminded to bring a camera on some of my more picturesque runs, what follows are some pics from protrails.com of Pawnee Pass Trail.
Sunday, July 22, 2012
Weekly Update: 7/16 - 7/22
Mon: 5 mi (1:12, 2,600') Green Mtn via Amphi/SR/EMG - Hit the summit with a PR of 42:58. Hot dog!
Wed: 7 mi (:57, 1,400') McClintock/Mesa to top of Bear Creek Canyon - This is probably a PR on this route too.
Fri: 9 mi (1:23, 1,854') McClintock/Mesa to Upper Blue Stem
Sun: 8 mi (1:05, 800') Waldrop Trail at Brainard Lake, back on the road - A meandering run, no doubt. I intended to go up Audubon, but once I reached the junction to head up to the connecting trailhead, I just stopped, looked around, and headed back. This should have been a 15-miler—Bummer.
---------
Week Totals:
Miles: 29
Vert: 6,454
Time: 4:38
Not all that great of a week, especially after bailing on a long run.
Wed: 7 mi (:57, 1,400') McClintock/Mesa to top of Bear Creek Canyon - This is probably a PR on this route too.
Fri: 9 mi (1:23, 1,854') McClintock/Mesa to Upper Blue Stem
Sun: 8 mi (1:05, 800') Waldrop Trail at Brainard Lake, back on the road - A meandering run, no doubt. I intended to go up Audubon, but once I reached the junction to head up to the connecting trailhead, I just stopped, looked around, and headed back. This should have been a 15-miler—Bummer.
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Week Totals:
Miles: 29
Vert: 6,454
Time: 4:38
Not all that great of a week, especially after bailing on a long run.
Sunday, July 15, 2012
Weekly Update: 7/9 - 7/15
Thu - 7mi (:52) Bobolink - Pretty snappy run after taking a few days off
Fri - 5.5mi (:55, 1,300') McClintock/Mesa to bottom of Bear Creek - Not too motivated today, turned around early
Sat - 9mi (3:03, 2,800') Green Mtn via Amphi/SR/EMG/down Bear Creek Canyon/Mesa - Hiked up with Mehri (this being her first summit of Green). I ran a few of the steeper sections and waited up for her. We ran down the back side together. Really fun morning.
Sun - 2mi (:25, 600') Amphi/SR - Not too motivated to run
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Week Totals:
Miles: 23
Vert: 4,717'
Time: 5:17
Hmm, this week wasn't terribly productive due to the general lack of motivation to push hard. Gotta get the miles up. Nevertheless, it was still fun to go up Green with Mehri.
Fri - 5.5mi (:55, 1,300') McClintock/Mesa to bottom of Bear Creek - Not too motivated today, turned around early
Sat - 9mi (3:03, 2,800') Green Mtn via Amphi/SR/EMG/down Bear Creek Canyon/Mesa - Hiked up with Mehri (this being her first summit of Green). I ran a few of the steeper sections and waited up for her. We ran down the back side together. Really fun morning.
Sun - 2mi (:25, 600') Amphi/SR - Not too motivated to run
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Week Totals:
Miles: 23
Vert: 4,717'
Time: 5:17
Hmm, this week wasn't terribly productive due to the general lack of motivation to push hard. Gotta get the miles up. Nevertheless, it was still fun to go up Green with Mehri.
 |
| Heading up Amphitheater |
 |
| Mehri putting it down |
 |
| Mehri's first official Green summit |
 |
| Coming down Bear Creek Canyon |
Sunday, July 8, 2012
Mt Audubon....Electrified
Having Friday off, I decided to head up to the Indian Peaks Wilderness to run up Mt Audubon. I figured since it wasn't a weekend day, the normal crowds would be rather sparse, plus I've been really anxious to get back up there since last Saturday's summit (my first of Audubon). Admittedly, I made my way out the door a bit late (8am), so I had to get a move on.
Rolling into Gold Hill I noticed some early signs of rain clouds lingering over the Continental Divide, which is pretty unusual so early in the morning on the Front Range unless there's a storm coming in. Nevertheless, I plowed on, figuring I could make a roundtrip effort on the mountain before any serious weather accumulated.
Upon entering the Mitchell Lake trailhead parking lot, I noticed there was already quite a crowd since there wasn't a single spot available, forcing me to park further down the road - that's what I get for heading out so late. Running back up the hill, I hit the trailhead in 4 minutes and immediately got right to work.
My rhythm was on point all the way up the mountain and I had plenty of power in the legs the whole way. This was a much better ascend than last week, though I started last week's ascent 4 miles further down the road from the trailhead. As I continued up the mountain, I noticed some drops falling from the sky. I kept motoring and they eventually stopped. The sky was much darker than even an hour prior, with the whole area engulfed in clouds. The sun still found a little hole to peek through, but it would be the last I saw of it for the rest of the day.
As I scrambled my way up the large boulder field to the summit, hail began to dump. Yikes. I hurried up to the summit and immediately descended, fully aware of what usually follows hail - lightning. Sure enough, after making it down from the boulder field, I heard a loud crack in the sky and it began to dump hail. Lightning has never really bothered me before, mostly because I've never felt vulnerable during a lightning storm usually due to the fact I'm typically indoors under such circumstances. However, at this particular moment, I realized I was in considerable danger - 13,000' atop the Continental Divide and roughly 2 miles of technical rocky singletrack to run before hitting treeline again.
I have never descended a mountain with such technical terrain so fast in my life. I was literally running for my life. A few more bangs came, this time within a half mile from me. I had previously known that it just wasn't safe to be above treeline during a lightning storm, but I always sort of dismissed it because I figured I would never be so stupid as to put myself in that type of situation to begin with. Here I am, soaked, pushing 6-minute miles, on the verge of breaking an ankle on one of several sharp rocks on the trail, hearing the spontaneous and utterly frightening sounds of atmospheric electrical discharge just above me. At one point I was convinced that I was probably running too fast and generating enough static electricity to make me even more of a target. Nevertheless, I kept going as fast as possible and just avoided looking up. It felt like treeline would never come.
Eventually, I reached treeline and reveled in the partial security it provided, but still kept a pretty aggressive (shit-scared) pace. Finally, I reached the trailhead in a round-trip time of 1:48 - 1:08 going up and 40 minutes coming down. I will never, ever start a high elevation run with even the slightest sign of moisture in the sky again.
I have never descended a mountain with such technical terrain so fast in my life. I was literally running for my life. A few more bangs came, this time within a half mile from me. I had previously known that it just wasn't safe to be above treeline during a lightning storm, but I always sort of dismissed it because I figured I would never be so stupid as to put myself in that type of situation to begin with. Here I am, soaked, pushing 6-minute miles, on the verge of breaking an ankle on one of several sharp rocks on the trail, hearing the spontaneous and utterly frightening sounds of atmospheric electrical discharge just above me. At one point I was convinced that I was probably running too fast and generating enough static electricity to make me even more of a target. Nevertheless, I kept going as fast as possible and just avoided looking up. It felt like treeline would never come.
Eventually, I reached treeline and reveled in the partial security it provided, but still kept a pretty aggressive (shit-scared) pace. Finally, I reached the trailhead in a round-trip time of 1:48 - 1:08 going up and 40 minutes coming down. I will never, ever start a high elevation run with even the slightest sign of moisture in the sky again.
 |
| That's Audubon and that's the storm. |
Weekly Update: 7/2-7/8
Tue - 7 mi (1:17, 1,300') Mt Sanitas (summit :24) & PM run around Twin Lakes - Really slow morning up Sanitas, the air quality was really poor due to the fire in Wyo.
Wed - 7 mi (1:14, 1,400') McClintock/Mesa - Pretty quick run
Fri - 8 mi (1:45, 2,800') Mt Audubon - From Mitchell Lake trailhead, hit the summit in 1:08. Caught in a thunderstorm at the summit. Made it back to the trailhead in :44. Scary stuff.
Sat - 10 mi (1:32, 1,800') McClintock/Mesa to Bluestem
Sun - 15 mi (3:06, 3,700') Flagstaff Mtn (:31), Green Mtn (:108), Bear Creek, Mesa to Shadow Canyon, back on Mesa - Had a slow start up Flag, but picked up some energy on Ranger heading up Green. Definitely burnt heading back on Mesa in the mid-day heat.
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Week Totals:
Miles: 47
Vert: 11,000'
Time: 8:54
Wed - 7 mi (1:14, 1,400') McClintock/Mesa - Pretty quick run
Fri - 8 mi (1:45, 2,800') Mt Audubon - From Mitchell Lake trailhead, hit the summit in 1:08. Caught in a thunderstorm at the summit. Made it back to the trailhead in :44. Scary stuff.
Sat - 10 mi (1:32, 1,800') McClintock/Mesa to Bluestem
Sun - 15 mi (3:06, 3,700') Flagstaff Mtn (:31), Green Mtn (:108), Bear Creek, Mesa to Shadow Canyon, back on Mesa - Had a slow start up Flag, but picked up some energy on Ranger heading up Green. Definitely burnt heading back on Mesa in the mid-day heat.
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Week Totals:
Miles: 47
Vert: 11,000'
Time: 8:54
Friday, July 6, 2012
Playing Catch Up (6/11 - 7/1)
I've been a little incommunicado as of late, but that doesn't mean I haven't been running - just too lazy to do a blog post. So, here's a catch-up on the last few weeks to wrap June.
6/11 - 6/17
Tue - 6 mi (1:01, 1,200') McClintock/Mesa to top of Bear Canyon
Sat - 10 mi (1:30) Treadmill in Mexico, 8% incline
Sun - 10 mi (1:22) Treadmill in Mexico, 8% incline
6/18 - 6/24
Tue - 3 mi (:45) Treadmill in Mexico, 15% incline
Fri - 6 mi (1:39, 2,500') Flagstaff Mtn/Green Mtn - Nice to hit some real mountains after Mexico
Sat - 8 mi (2:09, 2,600') Green Mtn - Really hot out
6/25 - 7/1
Tue - 7.4 mi (1:24, 1,650') Chautauqua Trail/Mesa Trail - Another hot one, 85 deg.
Wed - 9 mi (1:17, 670') Teller Farms/White Rocks - Haven't run this for ages. Flagstaff fire kept me away from the mountains.
Thu - 9.5 mi (1:29, 670') Teller Farms/White Rocks - I realize why I haven't run this for ages - it's boring.
Fri - 3.7 mi (:28) Twin Lakes
Sat - 15.4 mi (3:46, 3,400') Mt Audubon (13,223') via Waldrop Trail from free parking lot - Hit the summit in 2 hours flat or 1:15 from the proper Mitchell Lake trailhead. This was my first summit of Audubon and it was actually somewhat easy. I did take it relatively easy since I didn't know what to expect from running up to 13,200'. Not only is the trail technical enough to make me pay attention, but on the summit the reward of being on the Continental Divide and seeing the rest of the Indian Peaks is worth the effort. With a few more trips above 10,000', I think I'll be ready to bag my first 14er pretty soon.
---------------
June Totals:
Miles: 142
Vert: 27,268'
Time: 28hrs, 54mins
6/11 - 6/17
Tue - 6 mi (1:01, 1,200') McClintock/Mesa to top of Bear Canyon
Sat - 10 mi (1:30) Treadmill in Mexico, 8% incline
Sun - 10 mi (1:22) Treadmill in Mexico, 8% incline
6/18 - 6/24
Tue - 3 mi (:45) Treadmill in Mexico, 15% incline
Fri - 6 mi (1:39, 2,500') Flagstaff Mtn/Green Mtn - Nice to hit some real mountains after Mexico
Sat - 8 mi (2:09, 2,600') Green Mtn - Really hot out
6/25 - 7/1
Tue - 7.4 mi (1:24, 1,650') Chautauqua Trail/Mesa Trail - Another hot one, 85 deg.
Wed - 9 mi (1:17, 670') Teller Farms/White Rocks - Haven't run this for ages. Flagstaff fire kept me away from the mountains.
Thu - 9.5 mi (1:29, 670') Teller Farms/White Rocks - I realize why I haven't run this for ages - it's boring.
Fri - 3.7 mi (:28) Twin Lakes
Sat - 15.4 mi (3:46, 3,400') Mt Audubon (13,223') via Waldrop Trail from free parking lot - Hit the summit in 2 hours flat or 1:15 from the proper Mitchell Lake trailhead. This was my first summit of Audubon and it was actually somewhat easy. I did take it relatively easy since I didn't know what to expect from running up to 13,200'. Not only is the trail technical enough to make me pay attention, but on the summit the reward of being on the Continental Divide and seeing the rest of the Indian Peaks is worth the effort. With a few more trips above 10,000', I think I'll be ready to bag my first 14er pretty soon.
---------------
June Totals:
Miles: 142
Vert: 27,268'
Time: 28hrs, 54mins
 |
| Mt Audubon with Blue Lake and Little Blue Lake seen from Pawnee Peak, pic: Protrails.com |
Oh, and I have been totally digging this older, yet infectious track....
Sunday, June 10, 2012
Weekly Update: 6/4-6/10
Mon: 4.1 mi (:34) Twin lakes - easy run
Tue: 9 mi (1:24, 1,700') McClintock/Mesa - Took it easy on the out and bumped it up a bit more on the back
Wed: Nothing
Thu: 3.1 mi (:31) Twin Lakes - easy run
Fri: Nothing
Sat: 10 mi (2:19, 2,500') Mt Audubon - Sadly, I didn't make it to the summit, topped out at 11,300'. Trying to slowly acclimate to running above treeline. Super gusty winds didn't make things too easy, but I definitely felt strong enough at that altitude to keep going to the 13,223' summit - it's a start.
Sun: 14 mi (3:37, 4,500') Flagstaff Mtn, Green Mtn, Bear Peak - Felt a little weak going up Flagstaff, but found some rhythm once I hit Ranger. Kept a decent pace up Green and Bear. Linked up on the Mesa from the bottom of Shadow Canyon and slogged my way back in the heat and sun.
------------
Totals:
Miles: 40
Vertical: 8,900'
Time: 8:26
Audubon seemed to be the perfect venue to work on getting progressive exposure to running at high altitude - the couple miles of road running from the Brainard Lake park closure is sort of annoying though.
The last month has been plagued with erratic left knee issues, but after getting some consultation from an orthopedist and experimenting on my own, I've deduced that my technical downhill running form needs a lot of work. Today's jaunt down Shadow Canyon provided plenty of opportunity to practice.
Tue: 9 mi (1:24, 1,700') McClintock/Mesa - Took it easy on the out and bumped it up a bit more on the back
Wed: Nothing
Thu: 3.1 mi (:31) Twin Lakes - easy run
Fri: Nothing
Sat: 10 mi (2:19, 2,500') Mt Audubon - Sadly, I didn't make it to the summit, topped out at 11,300'. Trying to slowly acclimate to running above treeline. Super gusty winds didn't make things too easy, but I definitely felt strong enough at that altitude to keep going to the 13,223' summit - it's a start.
Sun: 14 mi (3:37, 4,500') Flagstaff Mtn, Green Mtn, Bear Peak - Felt a little weak going up Flagstaff, but found some rhythm once I hit Ranger. Kept a decent pace up Green and Bear. Linked up on the Mesa from the bottom of Shadow Canyon and slogged my way back in the heat and sun.
------------
Totals:
Miles: 40
Vertical: 8,900'
Time: 8:26
Audubon seemed to be the perfect venue to work on getting progressive exposure to running at high altitude - the couple miles of road running from the Brainard Lake park closure is sort of annoying though.
The last month has been plagued with erratic left knee issues, but after getting some consultation from an orthopedist and experimenting on my own, I've deduced that my technical downhill running form needs a lot of work. Today's jaunt down Shadow Canyon provided plenty of opportunity to practice.
Saturday, June 2, 2012
Patience: It Regularly Sucks
At 6am this morning the gun went off at the Golden Gate Dirty Thirty. The field took off, but there was one race bib left at the starting line. A couple of days ago I elected to drop out of the race to focus on getting my knee right. Over the last month, my left knee has been really unpredictable - a really awkward twinge fires above the patella at seemingly random moments. Some of these moments have left me hiking the rest of the way back to the car to avoid exacerbating it further (not so awesome on a 15-mile outing). So, in a rare move, I decided to play it safe and bow out of the race because the last thing I want to do is enter a race with little confidence that I could run hard and compete well. Also, I didn't want to run the risk of a real injury that takes months to heal, forcing me to drop out of the Silverton Alpine 50k in late August. In a way, it's nice because this meant that I could do what I tend to do best when I get hurt and blow an important running milestone - explore!
The last two weeks of long runs at Golden Gate Canyon have been a great preamble to higher altitude alpine training for Silverton, where most of the course is above 10,000'. Naturally, making a streak out of it sounded rather appealing and there was one destination that has been tickling my fancy for some time - Indian Peaks Wilderness. Specifically, Mt Audubon (13,223') and Pawnee Peak (12,943'). For today's adventure, I chose the latter since it provided a bit more of a technical ascent than the fairly straightforward approach up Audubon.
While the racers were beginning their climb up through Mountain Lion Trail, I was warming up my car with a tall mug of coffee between my legs - ditching out on race day may not be so bad after all.
Heading up Sunshine Canyon, I couldn't help but be reminded of how nice it is to have such trivial options in life and how equally trivial my knee setback is when compared to the remaining charred foundations of homes left from the Four Mile fire alongside the canyon road.
The gates to the Brainard Lake Recreation Area were closed, so I parked my car at the gate and shlepped the 2.5 mile run to the trailhead (this week has had it's fair share of road running - not so ideal). Upon entering the Pawnee Pass Trail, I quickly noticed just how much snow still remained. The trial was intermittently blocked by 3-4' tall glaciated snow mounds - often times leaving me second guessing as to the exact location of the trial. I proceeded to posthole my way up and over the snow, occasionally running on pure dirt trail for no more than 30' at a time. After about twenty minutes of this, I rationalized that the snow had probably mostly melted off the trail above treeline and all I needed to do was get through the muck in the trees.
I hit treeline, the muck remained! I was still about 1-1.5 miles to the pass, but the snowfields were so large and the area so unfamiliar that determining the best route (without ever traveling this way before) was deemed too precarious. I tried to follow some previous tracks, but those meandered around just as much as mine, which further bolstered my decision to call it a day. Figuring that there is still a guy missing up there from September, I didn't want to add another tally to that count.
In hindsight, Audubon's less exciting track seemed much more attractive after that little trek, but at least I'm not hiking my way to the nearest aid station to throw in a towel - I already did that.
As for Pawnee Peak and Mt. Audubon, I'll be back in a couple of months after some of the snow has melted receded.
The last two weeks of long runs at Golden Gate Canyon have been a great preamble to higher altitude alpine training for Silverton, where most of the course is above 10,000'. Naturally, making a streak out of it sounded rather appealing and there was one destination that has been tickling my fancy for some time - Indian Peaks Wilderness. Specifically, Mt Audubon (13,223') and Pawnee Peak (12,943'). For today's adventure, I chose the latter since it provided a bit more of a technical ascent than the fairly straightforward approach up Audubon.
While the racers were beginning their climb up through Mountain Lion Trail, I was warming up my car with a tall mug of coffee between my legs - ditching out on race day may not be so bad after all.
Heading up Sunshine Canyon, I couldn't help but be reminded of how nice it is to have such trivial options in life and how equally trivial my knee setback is when compared to the remaining charred foundations of homes left from the Four Mile fire alongside the canyon road.
The gates to the Brainard Lake Recreation Area were closed, so I parked my car at the gate and shlepped the 2.5 mile run to the trailhead (this week has had it's fair share of road running - not so ideal). Upon entering the Pawnee Pass Trail, I quickly noticed just how much snow still remained. The trial was intermittently blocked by 3-4' tall glaciated snow mounds - often times leaving me second guessing as to the exact location of the trial. I proceeded to posthole my way up and over the snow, occasionally running on pure dirt trail for no more than 30' at a time. After about twenty minutes of this, I rationalized that the snow had probably mostly melted off the trail above treeline and all I needed to do was get through the muck in the trees.
I hit treeline, the muck remained! I was still about 1-1.5 miles to the pass, but the snowfields were so large and the area so unfamiliar that determining the best route (without ever traveling this way before) was deemed too precarious. I tried to follow some previous tracks, but those meandered around just as much as mine, which further bolstered my decision to call it a day. Figuring that there is still a guy missing up there from September, I didn't want to add another tally to that count.
In hindsight, Audubon's less exciting track seemed much more attractive after that little trek, but at least I'm not hiking my way to the nearest aid station to throw in a towel - I already did that.
As for Pawnee Peak and Mt. Audubon, I'll be back in a couple of months after some of the snow has melted receded.
 |
| Brainard Lake with Navajo and Apache Peaks |
 |
| Morning meditation |
 |
| A little bit of snow left on the trails, doh! |
 |
| Approach to Isabelle Glacier |
 |
| The marmot had the opportunity to watch an idiot toil around on snow |
 |
| The Idiot. Isabelle Glacier behind me. |
 |
| Mt Audubon - not much of a snow issue there |
Monday, May 21, 2012
Weekly Update: 5/14 - 5/20
Mon - 5 mi (:42) Twin Lakes
Tue - 3.5 mi (:36) Twin Lakes
Wed - 6 mi (1:31, 2,700') Green Mtn via Chat, Amphi, SR, Greenman
Thu - Nothing
Fri - 5 mi (1:13, 2,400') Green Mtn - Hit the summit with a PR 42:20!
Sat - 4 mi (:53, 1,500') Mt Sanitas, Red Rocks, Anemone - Sort of played around. Hit the summit of Sanitas in :23, cruised up to Red Rocks (climbed around) and Anemone.
Sun - 17 mi (4:13, 4,500') Golden Gate Canyon State Park - Did some recon of the Dirty Thirty race course. Focused on the first and last sections - Mountain Lion, Buffalo, Snowshoe Hare, backside of Mountain Lion, Burro, Windy Peak. What an amazingly underrated state park. No crowds, beautiful track/scenery, and great history.
-----------
Weekly Totals:
Miles: 40
Vertical: 11,100'
Time: 9hrs, 10mins
Tue - 3.5 mi (:36) Twin Lakes
Wed - 6 mi (1:31, 2,700') Green Mtn via Chat, Amphi, SR, Greenman
Thu - Nothing
Fri - 5 mi (1:13, 2,400') Green Mtn - Hit the summit with a PR 42:20!
Sat - 4 mi (:53, 1,500') Mt Sanitas, Red Rocks, Anemone - Sort of played around. Hit the summit of Sanitas in :23, cruised up to Red Rocks (climbed around) and Anemone.
Sun - 17 mi (4:13, 4,500') Golden Gate Canyon State Park - Did some recon of the Dirty Thirty race course. Focused on the first and last sections - Mountain Lion, Buffalo, Snowshoe Hare, backside of Mountain Lion, Burro, Windy Peak. What an amazingly underrated state park. No crowds, beautiful track/scenery, and great history.
-----------
Weekly Totals:
Miles: 40
Vertical: 11,100'
Time: 9hrs, 10mins
Weekly Update: 5/7 - 5/13
Mon - Nothing
Tue - 5 mi (:45) Twin Lakes - Mellow shake out after the 24-miler on Sunday
Wed - 3.5 mi (:31) Twin Lakes - Another easy run
Thu - 2.4 mi (:45, 600') View Point Trail - Rode my bike to Flagstaff Mtn after work. Hadn't run this trail before. I was running out of time as I had to grab beers with some friends at Avery (rough life, I know), so I skipped the summit.
Fri - Nothing
Sat - 9 mi (2:03, 3,000') Green Mtn, down Bear Canyon, back on Mesa Trail - My kind of weather, super cloudy and cool. Made quick work up Green, :44 summit. Bear Canyon was completely socked in, awesome.
Sun - 8 mi (1:57, 2,800') Flagstaff Mtn & Green Mtn - Another nice day with mild temps.
-------------
Weekly Totals:
Miles: 27
Vertical: 6,400'
Time: 6hrs flat
Backed off the mileage from the previous week by about 40%. I feel like the weekly schedule has been getting a little lopsided, with the majority of the miles coming from the Sunday long run. With the Dirty Thirty around the corner, I'm not going to push the distance much further until then.
Tue - 5 mi (:45) Twin Lakes - Mellow shake out after the 24-miler on Sunday
Wed - 3.5 mi (:31) Twin Lakes - Another easy run
Thu - 2.4 mi (:45, 600') View Point Trail - Rode my bike to Flagstaff Mtn after work. Hadn't run this trail before. I was running out of time as I had to grab beers with some friends at Avery (rough life, I know), so I skipped the summit.
Fri - Nothing
Sat - 9 mi (2:03, 3,000') Green Mtn, down Bear Canyon, back on Mesa Trail - My kind of weather, super cloudy and cool. Made quick work up Green, :44 summit. Bear Canyon was completely socked in, awesome.
Sun - 8 mi (1:57, 2,800') Flagstaff Mtn & Green Mtn - Another nice day with mild temps.
-------------
Weekly Totals:
Miles: 27
Vertical: 6,400'
Time: 6hrs flat
Backed off the mileage from the previous week by about 40%. I feel like the weekly schedule has been getting a little lopsided, with the majority of the miles coming from the Sunday long run. With the Dirty Thirty around the corner, I'm not going to push the distance much further until then.
Sunday, May 6, 2012
Weekly Update: 4/30 - 5/6
Tue: 2 mi (:18) Twin Lakes - A scant run, but my left knee exhibited some acute soreness occasionally in the upper-right patella region as a result of really tight quads after Sunday's long run.
Wed: 3.5 mi (:32) Twin Lakes - Little test run to make sure the knee was proper and it was.
Thu: 7 mi (1,600', 1:28) McClintock/Mesa/Bluestem - Didn't feel much soreness until after an hour, at which point the pain wouldn't let up, so I stopped running and walked the last two miles. Just before I stopped running (I was climbing the little switchback behind NCAR) I happened upon a bear casually crusing the trail going my direction. We had a little moment before he ambled down into the drainage.
Sat: 8 mi (3,600', 2:27) SoBo Peak & Bear Peak via Towhee/Shadow Canyon/down Fern Canyon/Bluestem - After tons of stretching on Friday, the knee was legit, so I headed to South Mesa to go up SoBo Peak and Bear Peak. My ascent of Shadow was at a super casual pace (stopping a couple times to let others go ahead - I hate leading people up climbs because I tend to run too hard), hitting the saddle in 1:02. I reached the summit of SoBo in 1:09 and Bear in 1:21. I descended Fern super slowly to make sure the knee didn't freak out.
Sun: 24 mi (5,010', 4:53) Goshawk loop/Mesa/McClintock/Mesa/Doudy to Springbrook - Really nice and slow long one. Perfect temps the whole morning, ~low 60's. Definitely a solid 5-hour outing. Legs were good the whole way and so was the knee!
-------------------
Weekly Totals:
Miles: 45
Vertical: 10,210
Time: 9:39:39
Wed: 3.5 mi (:32) Twin Lakes - Little test run to make sure the knee was proper and it was.
Thu: 7 mi (1,600', 1:28) McClintock/Mesa/Bluestem - Didn't feel much soreness until after an hour, at which point the pain wouldn't let up, so I stopped running and walked the last two miles. Just before I stopped running (I was climbing the little switchback behind NCAR) I happened upon a bear casually crusing the trail going my direction. We had a little moment before he ambled down into the drainage.
Sat: 8 mi (3,600', 2:27) SoBo Peak & Bear Peak via Towhee/Shadow Canyon/down Fern Canyon/Bluestem - After tons of stretching on Friday, the knee was legit, so I headed to South Mesa to go up SoBo Peak and Bear Peak. My ascent of Shadow was at a super casual pace (stopping a couple times to let others go ahead - I hate leading people up climbs because I tend to run too hard), hitting the saddle in 1:02. I reached the summit of SoBo in 1:09 and Bear in 1:21. I descended Fern super slowly to make sure the knee didn't freak out.
Sun: 24 mi (5,010', 4:53) Goshawk loop/Mesa/McClintock/Mesa/Doudy to Springbrook - Really nice and slow long one. Perfect temps the whole morning, ~low 60's. Definitely a solid 5-hour outing. Legs were good the whole way and so was the knee!
-------------------
Weekly Totals:
Miles: 45
Vertical: 10,210
Time: 9:39:39
Monday, April 30, 2012
Weekly Update: 4/23 - 4/29
Mon: 6 mi (1:47, 3,000') Green Mtn summit via 1st/2nd Access - A bit of a longer approach than going the typical Amphitheater/SR route, but equally as challenging, if not more so. I sort of stumbled around trying to connect the backside of the 1st flatiron to Saddle Rock, resulting in a slow ascent - 1:05 to the summit.
Tue: Off
Wed: Off
Thu: 7 mi (1:30, 2,000') 1st/2nd Flatiron Access/Mesa/McClintock - I was kind of on a kick with the 1st/2nd route over the last few days. Kicking off my usual Mesa run with the 1st/2nd climb was a nice change of pace. I dig the tight, technical switchbacks.
Fri: 9 mi (1:33, 1,800') McClintock/Mesa to Bluestem - Nice evening on the mesa with plenty of cool cloud cover - love the Spring/Summer afternoons in Boulder.
Sat: 6 mi (1:26, 2,900') Green Mtn - Good rhythm all the way up. Pushed pretty hard. Hit the top in ~ :44.
Sun: 22 mi (4:12, 4,700') Goshawk loop/Towhee/Mesa/McClintock/Doudy - Felt like the first 8 miles (Goshawk) took a bit more effort than usual, which is probably the result of accumulated fatigue from the last few days. Fell into a nice pace once I hit Towhee. Coming back, I felt much better than when I started out.
--------------------
Weekly Totals:
Miles: 50
Vertical: 14,400'
Time: 10hrs, 28mins
April Totals:
Miles: 168
Vertical: 41,040'
Time: 33hrs, 8mins
A fairly decent week in terms of volume. With the exception of last week, I've been consistently increasing the mileage at a pretty conservative rate. My climbing fitness is definitely getting sharper with each week too. I feel like I've transitioned well from hiking the super steep stuff to running the same terrain, especially the bigger step-ups on Amphitheater.
Only four more weeks until the Golden Gate Dirty Thirty and there's still plenty of work to do yet.
Tue: Off
Wed: Off
Thu: 7 mi (1:30, 2,000') 1st/2nd Flatiron Access/Mesa/McClintock - I was kind of on a kick with the 1st/2nd route over the last few days. Kicking off my usual Mesa run with the 1st/2nd climb was a nice change of pace. I dig the tight, technical switchbacks.
Fri: 9 mi (1:33, 1,800') McClintock/Mesa to Bluestem - Nice evening on the mesa with plenty of cool cloud cover - love the Spring/Summer afternoons in Boulder.
Sat: 6 mi (1:26, 2,900') Green Mtn - Good rhythm all the way up. Pushed pretty hard. Hit the top in ~ :44.
Sun: 22 mi (4:12, 4,700') Goshawk loop/Towhee/Mesa/McClintock/Doudy - Felt like the first 8 miles (Goshawk) took a bit more effort than usual, which is probably the result of accumulated fatigue from the last few days. Fell into a nice pace once I hit Towhee. Coming back, I felt much better than when I started out.
--------------------
Weekly Totals:
Miles: 50
Vertical: 14,400'
Time: 10hrs, 28mins
April Totals:
Miles: 168
Vertical: 41,040'
Time: 33hrs, 8mins
A fairly decent week in terms of volume. With the exception of last week, I've been consistently increasing the mileage at a pretty conservative rate. My climbing fitness is definitely getting sharper with each week too. I feel like I've transitioned well from hiking the super steep stuff to running the same terrain, especially the bigger step-ups on Amphitheater.
Only four more weeks until the Golden Gate Dirty Thirty and there's still plenty of work to do yet.
Thursday, April 26, 2012
Weekly Update: 4/16 - 4/22
Mon: Nothing
Tue: Nothing
Wed: 9 mi (2,000') McClintock/Mesa - Cool morning, easy pace
Thu: 9 mi (2,000') McClintock/Mesa - Another nice morning, a little bit more pep in the step
Fri: Nada
Sat: 3.5 mi Twin Lakes
Sun: Fun hike with some friends
-------------------
Totals:
Miles: 21.5
Vert: 4,000'
Time: 3:29
This week was fairly uneventful on the running front due to the fact that I got married over the weekend and the week was booked with associated dinners/parties. However, Mehri and I took my L.A. friends out for a tour of Green Mountain, which may have been a bit too much for one of them. Nonetheless, we spent three and half hours cruising up Amphi/Saddle Rock/Ranger/Gregory at a causal pace with plenty of stops for pictures and snacks. Good times.
Oh, by the way, this week marks the 1-year anniversary of this blog. Yup.
Tue: Nothing
Wed: 9 mi (2,000') McClintock/Mesa - Cool morning, easy pace
Thu: 9 mi (2,000') McClintock/Mesa - Another nice morning, a little bit more pep in the step
Fri: Nada
Sat: 3.5 mi Twin Lakes
Sun: Fun hike with some friends
-------------------
Totals:
Miles: 21.5
Vert: 4,000'
Time: 3:29
This week was fairly uneventful on the running front due to the fact that I got married over the weekend and the week was booked with associated dinners/parties. However, Mehri and I took my L.A. friends out for a tour of Green Mountain, which may have been a bit too much for one of them. Nonetheless, we spent three and half hours cruising up Amphi/Saddle Rock/Ranger/Gregory at a causal pace with plenty of stops for pictures and snacks. Good times.
Oh, by the way, this week marks the 1-year anniversary of this blog. Yup.
Monday, April 16, 2012
Weekly Update: 4/9 - 4/15
Mon: Nothing
Tue: 9 mi (1:40, 2,000') Mesa to Bluestem - This took a few minutes longer due to a gastro pit stop.
Wed: 5 mi (1:16, 2,400') Green Mtn - Got a PR ascent of 44:50. This was the first evening trek up the mountain I've done. Very nice indeed.
Thu: 7.4 mi (1:16, 1,300') Mesa to North Shan - Beautiful morning after some evening showers. Mesa is quite green at the moment. Loving Spring.
Fri: Nothing
Sat: 19 mi (4:21, 6,100') SoBo Peak, Bear Peak, Green Mtn, Flagstaff Mtn - The first big trek of the season. I started in Eldo and headed up Shadow Canyon. Here are the splits:
Sobo: 1:08
Bear: 1:20
Green: 2:01
Flagstaff: 2:56
Chautauqua: 3:05
Sun: 7 mi (:59) Bobolink - Really slow recovery run from yesterday. The legs didn't feel too tired, but I'm hesitant to push things too quickly after a rather tough run just yet.
------------
Weekly Totals:
Miles: 47
Vert: 11,830'
Time: 9hrs, 32 mins
Tue: 9 mi (1:40, 2,000') Mesa to Bluestem - This took a few minutes longer due to a gastro pit stop.
Wed: 5 mi (1:16, 2,400') Green Mtn - Got a PR ascent of 44:50. This was the first evening trek up the mountain I've done. Very nice indeed.
Thu: 7.4 mi (1:16, 1,300') Mesa to North Shan - Beautiful morning after some evening showers. Mesa is quite green at the moment. Loving Spring.
Fri: Nothing
Sat: 19 mi (4:21, 6,100') SoBo Peak, Bear Peak, Green Mtn, Flagstaff Mtn - The first big trek of the season. I started in Eldo and headed up Shadow Canyon. Here are the splits:
Sobo: 1:08
Bear: 1:20
Green: 2:01
Flagstaff: 2:56
Chautauqua: 3:05
Sun: 7 mi (:59) Bobolink - Really slow recovery run from yesterday. The legs didn't feel too tired, but I'm hesitant to push things too quickly after a rather tough run just yet.
------------
Weekly Totals:
Miles: 47
Vert: 11,830'
Time: 9hrs, 32 mins
 |
| Saturday's Outing |
Thursday, April 12, 2012
Weekly Update: 4/2 - 4/8
4/3 Tue: 9 mi (1:34, 1,900') McClintock/Mesa to Bluestem - Snowy PM run. Really nice to have a break form the early spring heat.
4/4 Wed: 2 mi (:21) Twin Lakes - Really mellow short run
4/5 Thu: 5 mi (1:17, 2,400') Green Mtn via Amphi/SR/Greenman - The servers were down at work around 2pm, so it was a perfect time to get up the mountain. Perfect weather. I felt pretty strong going up, hitting the summit in 45:20. Made it back down just in time for the last conference call of the day - nice afternoon.
4/6 Fri: 4 mi (:31) Twin Lakes - Another mellow short run
4/7 Sat: 20 mi (3:53, 4,500') - Spring Brook/Goshawk/Mesa - For being the second 20-miler of the season, I must say I felt strong throughout and could have definitely pushed it a bit harder. The cool temps made things easy early on. Can't wait to stack some more miles onto the long run.
------------
Weekly Totals:
Miles: 40
Vert: 8,810'
Time: 7hrs, 36mins
This was the first week that felt like real training. Over the next six weeks, the goal is to get a couple more Green Mountain runs in each week along with 25 to 28-mile mountain runs preceding the Dirty Thirty. Some more heat acclimation is also definitely in order.
4/4 Wed: 2 mi (:21) Twin Lakes - Really mellow short run
4/5 Thu: 5 mi (1:17, 2,400') Green Mtn via Amphi/SR/Greenman - The servers were down at work around 2pm, so it was a perfect time to get up the mountain. Perfect weather. I felt pretty strong going up, hitting the summit in 45:20. Made it back down just in time for the last conference call of the day - nice afternoon.
4/6 Fri: 4 mi (:31) Twin Lakes - Another mellow short run
4/7 Sat: 20 mi (3:53, 4,500') - Spring Brook/Goshawk/Mesa - For being the second 20-miler of the season, I must say I felt strong throughout and could have definitely pushed it a bit harder. The cool temps made things easy early on. Can't wait to stack some more miles onto the long run.
------------
Weekly Totals:
Miles: 40
Vert: 8,810'
Time: 7hrs, 36mins
This was the first week that felt like real training. Over the next six weeks, the goal is to get a couple more Green Mountain runs in each week along with 25 to 28-mile mountain runs preceding the Dirty Thirty. Some more heat acclimation is also definitely in order.
Thursday, April 5, 2012
Weekly Update: 3/26 - 4/1
The last couple of weeks have been rather scant in miles and vertical, mostly due to a lack of motivation to run in general. Instead of consistent treks up Green Mountain, I've been substituting with my perennial favorite, Mesa Trail. Mesa definitely offers plenty of decent climbs, but by no means is it an adequate alternative to the sustained climbs of any of the local mountains here in Boulder. With my first race 8 weeks away, it's time to take things up a notch.
3/27 Tue: 7.4 mi (1:19, 1,330') McClintock/Mesa - Casual PM run. Pretty warm temps.
3/29 Thu: 6mi (1:01, 1,200') McClintock/Mesa - Another warm one.
3/31 Sat: 6mi (1:06, 1,260') McClintock/Mesa/Skunk/Enchanted Mesa - After a few miles on the Mesa, I got sort of board, so I wondered around a few trails I had never run; Skunk and Enchanted Mesa. Skunk Canyon is an excellent singletrack with some decent climbing and minimal people traffic. Enchanted Mesa isn't very enchanting - mostly wide, gravel trail. Boring.
4/1 Sun: 9mi (2:00, 2,600') Green Mtn via Amphi/Saddle Rock/Greenman and back down Bear Creek Canyon and Mesa - I didn't go up Green at all last week, so I was a little rusty on the ups. Hit the summit in 50 mins flat. This was in the new pair of MT110s i picked up earlier in the morning, so I was pretty thrilled to hit the mountains. After running in the MT101s for a couple years, I am elated over the updates, particularly the extra cushion in the sole. It also wraps the foot so much better than the 101 or any other running shoe I've ever had.
-------------
Weekly Totals:
Miles: 28.5
Vert: 6,390'
Time: 5hrs, 26mins
March Totals:
Miles: 124
Vert: 26,480'
Time: 23hrs, 48mins
Here's some fun data. First, miles I've run over the last four years (April 2012 is still in progress, obviously):
And a look at cumulative vertical feet run (2009-2010 was pretty much all road running, so I didn't bother tracking vertical gain):
3/27 Tue: 7.4 mi (1:19, 1,330') McClintock/Mesa - Casual PM run. Pretty warm temps.
3/29 Thu: 6mi (1:01, 1,200') McClintock/Mesa - Another warm one.
3/31 Sat: 6mi (1:06, 1,260') McClintock/Mesa/Skunk/Enchanted Mesa - After a few miles on the Mesa, I got sort of board, so I wondered around a few trails I had never run; Skunk and Enchanted Mesa. Skunk Canyon is an excellent singletrack with some decent climbing and minimal people traffic. Enchanted Mesa isn't very enchanting - mostly wide, gravel trail. Boring.
4/1 Sun: 9mi (2:00, 2,600') Green Mtn via Amphi/Saddle Rock/Greenman and back down Bear Creek Canyon and Mesa - I didn't go up Green at all last week, so I was a little rusty on the ups. Hit the summit in 50 mins flat. This was in the new pair of MT110s i picked up earlier in the morning, so I was pretty thrilled to hit the mountains. After running in the MT101s for a couple years, I am elated over the updates, particularly the extra cushion in the sole. It also wraps the foot so much better than the 101 or any other running shoe I've ever had.
-------------
Weekly Totals:
Miles: 28.5
Vert: 6,390'
Time: 5hrs, 26mins
March Totals:
Miles: 124
Vert: 26,480'
Time: 23hrs, 48mins
Here's some fun data. First, miles I've run over the last four years (April 2012 is still in progress, obviously):
| Sum of Miles | Year | ||||
| Month | 2009 | 2010 | 2011 | 2012 | Total |
| 1 | 30 | 146 | 175 | ||
| 2 | 6 | 11 | 85 | 102 | |
| 3 | 14 | 39 | 124 | 176 | |
| 4 | 5 | 92 | 25 | 122 | |
| 5 | 34 | 25 | 129 | 188 | |
| 6 | 64 | 22 | 152 | 239 | |
| 7 | 72 | 8 | 187 | 267 | |
| 8 | 91 | 20 | 188 | 299 | |
| 9 | 87 | 63 | 200 | 350 | |
| 10 | 87 | 103 | 176 | 366 | |
| 11 | 51 | 53 | 75 | 179 | |
| 12 | 18 | 45 | 56 | 120 | |
| Total | 504 | 393 | 1,305 | 380 | 2,582 |
And a look at cumulative vertical feet run (2009-2010 was pretty much all road running, so I didn't bother tracking vertical gain):
| Vertical | Months | ||||
| Years | 2009 | 2010 | 2011 | 2012 | Total |
| 1 | 32,241 | 32241 | |||
| 2 | 24,689 | 24689 | |||
| 3 | 26,480 | 26480 | |||
| 4 | 1800 | 6,900 | 8700 | ||
| 5 | 7400 | 7400 | |||
| 6 | 14972 | 14972 | |||
| 7 | 25892 | 25892 | |||
| 8 | 29109 | 29109 | |||
| 9 | 31174 | 31174 | |||
| 10 | 36050 | 36050 | |||
| 11 | 17550 | 17550 | |||
| 12 | 16700 | 16700 | |||
| Total | 180,647 | 90,310 | 270,957 |
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