General trail conditions all morning
Sunday, October 30, 2011
Weekly Update: 10/24-10/30 (Taper Week 1)
Monday, October 24, 2011
Weekly Update: 10/17-10/23
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.
Saturday, October 15, 2011
Weekly Update: 10/10-10/16
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.
Sunday, October 9, 2011
Weekly Update: 10/3-10/9
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)....
Tuesday, October 4, 2011
Blue Sky Marathon
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).
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.
Weekly Update: 9/26-10/2
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
Tuesday, September 27, 2011
Weekly Update: 9/19-25
I started this week with vacillating ideas of mileage. With my first marathon only 12 days away, I needed to taper my mileage, but coming off of a encouraging 60-mile week, it was tough to wean myself from such a high mileage benchmark. For a fleeting moment, I had considered putting in a mid-50 mile effort, though logic soon prevailed and I decided a 40-ish mile week would be the best course of action. The results are as follows:
Wed (9/21) – 6.5 mi (1:29, 600’) Doudy, Spring Brook, Mesa (front ascent), down Towhee, up Homestead – At the Spring Brook junction, I met up with some mule dear and we checked out the stars together just before the sun was to begin its morning ritual rise. After I climbed the first ascent up Mesa, I stopped at the old cabin and just stood watching the sunrise. At that point, I dashed all hopes for making this run a meaningful workout. I instead decided to play around and check out Towhee and Homestead – both trails I rarely travel.
Thurs (9/22) – 9 mi (1:31, 1,000’) Sobo, S Shanahan, Mesa – Nothing special here, except that climbing South Shanahan has become almost trivial it seems. Once I reached the Shanahan/Mesa junction, I just turned south on Mesa and came home. At this point, the low milers were starting to drive me a bit crazy.
Fri (9/23) – 14 mi (2:34, 2,300’) Sobo, Mesa to Skunk Canyon – That’s more like it. The previous two shorter runs got me so anxious to get real miles in that I just tossed the taper idea out the window for one run. Ah, it was nice!
Sun (9/25) – 10 mi (1:58, 1,900’) Blue Sky TH to Towers Trail – I headed up to Fort Collins to do a bit of recon for the race and check out the trails that I have trained the last six months to race on. The race only has an 800’ climb on the Towers section before cutting off onto some other trail, so as I ascended this fairly steep trail, I decided to go to the top. I’m glad I did. This is a pretty serious climb. The trail isn’t technical at all. In fact, it’s basically a fire road, but damn is it steep. Fun little run that sparked some ideas for future endeavors in the Fort.
Weekly Totals:
Miles: 40
Vertical Feet: 5,800
Time: 7:34