Monday
This week is set to be a great week. Runs are planned, pool time and other cross training scheduled and Cal Poly is on spring break...slam dunk. Off work at 12:30pm and out the door. The ground is soft from the massive amount of rain San Luis Obispo has received in the last 72 hours but still manageable for a quick pace. Hitting the one mile mark, thoughts of the dirt road out to second farm and beyond grabbed my attention. What a perfect time for running. The rain stopped about half an hour ago, the sun was out and keeping the temperature comfortable and everything was going smoothly. Cramp...SERIOUSLY???!!!? Yes...seriously, so many expletives entered my head. This cannot happen again. Lesson learned, I turned around a walked back.
Schedules change, plans get detoured.
Tuesday:
Calf hurts, forced to cross train. Original plan: 10 with 6 mile tempo.
Wednesday:
I thought today would be a better day for the calf. It isn't, so I am back to my wifes video library of home workout videos. I lent my INSANITY vids to Paul so unfortunately that option is out of the question. Today I was supposed to have a longinsh (14-16) run up shooters to morning glory. Great run with decent climbing. Screwed. Today I am second guessing my ability to cover 62 miles. Confidence is low when miles are growing increasingly difficult to put in. I needed a 50 to 60 mile week. Now I am going to struggle for 40. I can always say, "well there is always next week," except that would be stoopid. I have to get going now.
Thursday:
Startling revolation: Miwok is in 44 days. Skyline to the Sea in 17. I am OK with SttS. For Miwok I need to atleast have solid long runs each weekend followed by a easier long run to make this work. So the revolation is, I need to stress my body or I am gona shit at Miwok. I need to see if my body can deal with it so despite the weather a run had to be done. 7:30pm, blowing rain, dark and out the door for a shorty. 6 miles later, soaked and cold I walked through the door. My calf hurt a little,enough to finally throw in the towel. Tomorrow a visit to a massage therapist is in order.
Friday:
Great idea! Massage therapy is the SHIT! Should have done this a long time ago. Now we'll see how the run goes tomorrow.
Saturday:
19 miles 4000' of vert. Montana de Oro. Tour de Oro. 8 of us in the rager parking lot at 6:30am. Good Times! Even if the end resulted in my adducters locking up 2 miles from the car, the entire experience proved a worthwhile experience.
Light rain, a mild temperature and an off shore breaze ushered us off for our Saturday run. 6:40 was a good start time. By 6:44 I knew it was going to be a long day. Going up a small incline my breathing was really labored and I couldn't keep a conversation. Too late, we were heading up to Hazard Peak. 3 miles up hill on a gentle and runnable slope. At the top we regrouped and Thomas took some photos. The way down the backside toward Manzanita trail was relaxing and easy. A few spots along the well groomed single track were washed out and so muddy shoes were on tap. On a day like today, muddy shoes were going to happen whether you like it or not. Wet feet, muddy shoes, wet everything. The group kept moving and time ticked by pretty fast. Down and then back up Manzanita. First time on that trail, it's a winner, going to be doing it again next time I head out to MdO. Soon we were on our way back up Hazard trail and then cruized back to the car.
I changed my shirt, filled my pack and the we were back on the trail. We headed out Bluff trail and then connected up with Coon Creek. I folllowed Heeva and Erik toward Oats Peek trail and the pace was pretty steady. Luckily it was only two or so miles out. I ended up talking to Erik about all kinds of good stuff. Mostly I asked him about his 5 Western States finishes (4 sub 24) and shoes and training. He is very gracious with information. Pretty much an all around good guy. At the Oats Peek trail head I went on full knowing that it was going to be a struggle and everyone would be leaving me like a ten beer piss. Five minutes up Heeva passed and less than two minutes later Thomas cruised by like I was standing still. Erik and Scott hung around for another few minutes and then they were gone too. All alone heading up Oats. I struggled even though I kept moving it wasn't as easy as I thought it should be. Never is. I finally made it to the top, strong breeze and rain greeted me with a big grin and a helpful little push to get gong down. Before the run I had put a 1/4" heel lift in my left shoe to help ease the stress on my calf. The wedge mushed over to the outside and folded over and I kept hitting it with my heel. This was buggin' the shit out of me and I guess I was more intersted in reaching the bottom because that is where my shoe was relieved of this stoopid idea! So my left foot hurts and heading down Oats my left quad/adductor started locking up. F-Me! Seriously this kinda crap happens only when I plan on having a great day. The way down was a combo of run walk run walk stop. No big. I made it back and everyone else was still out mashing up more miles. What a friken d-bag today. In the end it was still a good run, can't all be great.
Take Home:
1-I took the Montrail Rogue Racers out today. When they get wet and my socks are wet there is too much room in the toebox for my socks. They slipped. Other than that they worked great and now have over 6 hours on them with only two outings.
2-I need to figure how to use S-Caps again. Nuun isn't going to do it for electrolyte replacement.
3-When I go out for runs 90 minutes or longer I have to plan for food and water along the way. The four hours of running I consumed only 380 calories. Not going to do it. This run was destined for shit. Need to put Boost or someother old fart drink into my running diet.
4-The body work...great idea. Worth the money and time. I will definitely be doing this again before SttS and Miwok. On that same note it is time to see a chiropractor to get myself set right.
Sunday March 27. My 44th Birthday
What to do what to do?!!!? Go Run?!? OK
Headed out to Irish Hills for a little 2 hour fun time. Good stuff. Ran every trail, took some awesome birthday photos and left. In short I had a great run. Legs were good and the calf cooperated. I could feel it a little on the downhills but other than that it went along without a peep. Ended an otherwise crappy week with a great wekend of running. 30 miles in two days.
Take Home: Don't let your brain get in the way of you having a good run! Seriously!
photo: Luis Escobar
Sunday, March 27, 2011
Sunday, March 20, 2011
March 13 - 20 Recovery week
Running is learning experience saved for the one doing the running. Pacing for races and learning what a body requires after a long run or a race can be challenging to even seasoned runners. WTC took care of itselt somehow in terms of pacing. In hind sight, which is always crystal clear, the pace could have gone marginally quicker. Reasoning this involves a recap of the last section. A quick 1.6m from the last aid station with a gentle .7 to .8 climb proved to be a spot where the pace over the last five hours could be considerably abreviated. Good strong finish with the starting goals met. Strong finish to an even run without nausea or residual soreness. The finish was greeted with a big smile and even a chuckle, a big appetite and the ability to walk or even jog to and from my car. So part one is completed......Now what?
Sunday was spent estimating when would it be smart to try and run again. The major consideration involved active recovery without the joint pounding. Monday involved easy pool time. Basically, low level plyometrics and walking in circles ruled the pool. Tuesday was a perfect day for a very mellow, flat 5 miler. Everything was good. Wednesday was early morning cross training day. Early morning coffee wake up (5:30am) and a half hour of abs followed by some stretching. Thursday in the pool again like Monday except with a considerable increase in the intensity. Aqua aerobics in three to four feet of water for about an hour can be a good very low impact workout. The company was perfect on Friday so in the pool for round three. This person is very cool! This person was hungover but driven for some good work so we hit it for a good hour. Later that day my legs were feeling good so I went out for a run. An hour and forty minutes later and confidence was returned...maybe too much confidence. Then I thought about the run. Hills were a little labored and the pace was purposely slow and the goal of running that day was to be able to run again.
Saturday morning SLO Trail Runners were meeting at Stagecoach for a 20 miler. Thomas already suggested against running the full 20. Perhaps tagging along for a bit and maybe adding another couple hours would be good. Hmmm, then Saturday morning came.
There is no excuse, when the alarm went off at 4:30am it was quickly turned off and forgotten. At 6 my little girl woke me up anyway. Could have made it. Theresa needed to go to work worse than I needed to run and I was scheduled be to work by 10. Run postponed.
In my line of work, weather cancels/postpones outdoor events (tennis) thus making my day shorter or in some cases really, really long. Fortunately today it was shorter and a run had to get done. Driving toward Madonna I formulated a suitable strategy of how to get a worthwhile run out of her one more time. The best equation involved parking on the Marsh Street side and running up and around the skirt three times, up the fire road, down rock garden around the single tracks, through lemon grove trail and done. So, the plan unfurled and with a copious amount of rain, sparsely populated yet muddy and slippery trails and good body feeling the run was completed. Two and a half hours of good running. Legs good, mind good the only downfall so to speak was how cold and wet I had become in the two and a half hours. Luckily the parking lot turned into a bathtub due to the precipitation. I washed my legs, changed my clothes and headed home.
Sunday involved the weekly menu planning and grocery store trips...and Costco of course. For the old body, rolling and stretching ruled the day. There was a thought for running, however my kids took care of that and Theresa once again left for work early. The life of an accountant.
TAKE HOME:
My body needs to sleep after a 50K. Ice baths would have helped. Aqua-aerobics really help. One of CP's football players who we are rehabbing discussed this with me. He tells me he is getting stronger all the time without the soreness. Gains are expected, so is pain. Great thing about plyometrics in the pool, your body is still required to not only overcome gravity but when coupled with viscosity of water and friction from hydrodynamics you end up working very hard without the pounding on your joints. Tony Krupicka should think about this.
Great week, I am ready to roll!
Sunday was spent estimating when would it be smart to try and run again. The major consideration involved active recovery without the joint pounding. Monday involved easy pool time. Basically, low level plyometrics and walking in circles ruled the pool. Tuesday was a perfect day for a very mellow, flat 5 miler. Everything was good. Wednesday was early morning cross training day. Early morning coffee wake up (5:30am) and a half hour of abs followed by some stretching. Thursday in the pool again like Monday except with a considerable increase in the intensity. Aqua aerobics in three to four feet of water for about an hour can be a good very low impact workout. The company was perfect on Friday so in the pool for round three. This person is very cool! This person was hungover but driven for some good work so we hit it for a good hour. Later that day my legs were feeling good so I went out for a run. An hour and forty minutes later and confidence was returned...maybe too much confidence. Then I thought about the run. Hills were a little labored and the pace was purposely slow and the goal of running that day was to be able to run again.
Saturday morning SLO Trail Runners were meeting at Stagecoach for a 20 miler. Thomas already suggested against running the full 20. Perhaps tagging along for a bit and maybe adding another couple hours would be good. Hmmm, then Saturday morning came.
There is no excuse, when the alarm went off at 4:30am it was quickly turned off and forgotten. At 6 my little girl woke me up anyway. Could have made it. Theresa needed to go to work worse than I needed to run and I was scheduled be to work by 10. Run postponed.
In my line of work, weather cancels/postpones outdoor events (tennis) thus making my day shorter or in some cases really, really long. Fortunately today it was shorter and a run had to get done. Driving toward Madonna I formulated a suitable strategy of how to get a worthwhile run out of her one more time. The best equation involved parking on the Marsh Street side and running up and around the skirt three times, up the fire road, down rock garden around the single tracks, through lemon grove trail and done. So, the plan unfurled and with a copious amount of rain, sparsely populated yet muddy and slippery trails and good body feeling the run was completed. Two and a half hours of good running. Legs good, mind good the only downfall so to speak was how cold and wet I had become in the two and a half hours. Luckily the parking lot turned into a bathtub due to the precipitation. I washed my legs, changed my clothes and headed home.
Sunday involved the weekly menu planning and grocery store trips...and Costco of course. For the old body, rolling and stretching ruled the day. There was a thought for running, however my kids took care of that and Theresa once again left for work early. The life of an accountant.
TAKE HOME:
My body needs to sleep after a 50K. Ice baths would have helped. Aqua-aerobics really help. One of CP's football players who we are rehabbing discussed this with me. He tells me he is getting stronger all the time without the soreness. Gains are expected, so is pain. Great thing about plyometrics in the pool, your body is still required to not only overcome gravity but when coupled with viscosity of water and friction from hydrodynamics you end up working very hard without the pounding on your joints. Tony Krupicka should think about this.
Great week, I am ready to roll!
Monday, March 14, 2011
WAY TOO COOL 50K (Part Two)
March 12, 2011
2009 doesn't seem that long ago, yet in terms of running it proved to be an adequate amount of time to cover plenty of miles. Along the way I managed to learn a load of information regarding ultra running. For Way Too Cool 50K 2009 I managed a time of 6 hours 22 minutes and some odd seconds. I struggled for that time. I walked, I puked, I had no friken' idea what I was doing. I was new to this and it showed. This time I hoped it would be different.
The weather was also gorgeous. Near 60 degrees, high cloud cover and no wind. This was shaping up to be a perfect day for running. I kept my gloves on but ditched the sleeves and definitely no need for a beanie, despite my lack of cerebral insulation.
This leg followed some of the Western States Trail as it ran parallel to the American River and then headed up and away from it. Time and this section rolled and went by pretty quick. I don't remember too much of it. I was pretty distracted by my watch for a little while. It had somehow got onto Lap mode and the running time stopped. Whatever, at two hours I reset it. We climbed up past an old mine...I thought this was pretty cool I just didn't take the time to take my camera out. It was a huge hole in the side of the mountain. Steel bars standing at least thirty feet high and spanned the same width protected it. I am certain gold was found in there. it would be fun to go in and check it out. I'll bet it goes in so far. Everything about California's gold discovery history fascinates me. Coloma, the discovery site, is not far from Cool. Someday the family will visit. I digress. The 5.6 went by quick and soon we arrived at the Main Bar aid station. I remember one of the super nice volunteers told me, "we are early and the next one is late" later this would come clear to me as the aid station wasn't really five plus miles but it was shorter than five. In the grand scheme of things this really meant ZERO! I felt my pack and figured it was good enough for 6. Off we went. I didn't look at my watch.
A group of people collected at the aid station and a lot of us left at the same time to the start of the next section. So we headed out in a group of a 6 or 7 people. Good times! This part of the course from Main Bar to Auburn Lake Trails Aid happened to be really awesome. Some of it I remembered from 2009, only this year we were going the opposite direction. Single track trails dominated the section. Soft, picture perfect trails with a great canopy to maintain a perfect running temperature. We ran our way over small climbs and quick descents, lots of woopties on and on and on and on. Mostly this part was kind of fast and I can just imagine the front runners hauling ass along here. So tempting to go faster, so I did...for a while. Then I broke down with "lets get smart" and slowed to where I felt comfortable and found a pace I should maintain. This section seemed so much longer than 6 miles. Almost weird. The small group splintered and the girl I ended up hanging with for most of the six miles is a physical therapist. She is also running Miwok, but here calendar includes Western States later this year. How awesome is that? She moved along pretty easily despite smashing her knee 6 months ago. Early-ish in the section she asked how far we had gone. I thought it would be about 16 or so but the time didn't add. I don't know. We were a little over 2:15 or 2:20 maybe 2:30!!! We tried to reason with time and where the aid station is....duh!! Then it hit me, the aid was early on the course not time. Sometimes I am not smart. Anyway this started an on/off chat that lasted most of the section. Good conversations with her, the smooth trail and the great scenery helped to make time go by reasonably fast.
We stayed on the Western States Trail (maybe someday I'll earn a chance to run it too) for a while, going backwards. I remembered seeing the numbers shrinking on the trail signs. One said 14.5 miles and this was at the 2h 45m or 3h 45m mark. The next one was 11 I just don't remember where. As we made our way up one last little hill we could hear some people cheering. She said she could hear someone say something about a beer. This would explain the volume. They were awesome and at the time it seemed like they were out tin the middle of no where. Canye hear da banjos? Anyway we finished the climb then headed down a couple little switchbacks and there was the Auburn Lake Trails Aid.
We came into the next aid station at about three and a half hours. The section between Fire Station Aid and ALT took 2:13. ALT aid station was a little crowded. They had soup!! Right on, mowed a couple cups and grabbed a couple more gu packs. I tried to get the bladder out...struggle, tried to get the cap off the nuun bottle...struggle. Finally filled my bladder except couldn't get the clip to slide back on...spill!!! F&!*ME!! I watched as the people I was running with continued their journey while I struggled with water...back to filling the bladder and dropping nuun in. All I know is we came into the aid together and she left three minutes before I did. Bye! Didn't get her name...I never even really got a good look at her face. She did have cool socks though! Nathan has to do something about this system. They improved it from the screw off top to an open top with a slide, problem is the pack is narrow and the plastic slide doesn't fit well in the top. So it makes stuffing a full bladder back into the pack a little more time consuming than I would like...maybe they already fixed it. I would carry two bottles only I don't even like carrying one, so I carry a 50oz bladder with pockets. Keeps my hands free and this is good!
Finally filled and capped my bladder then left. Yay! finally moving...only my legs finally started feeling a little fatigue. I have been waiting for this. Along the way I contemplated my training. Several long runs of 17 to 19 miles starting with a good one at Montana de Oro in mid February. To say my base running was exemplery would be a gross overstatement. I am playing catching up and now I know why my legs are getting heavy. The good thing is forward motion was still at a reasonable run pace. I didn't feel bad I just didn't feel great.
The five mile journey to Goat Hill Aid proved to be just as beautiful as the rest of the course. Rolling single track, sweeping views and weather taylor made for the day could have encouraged any runner to get going with a smile on their face. Just beautiful!!! Even if I felt like I was slowing down I could tell my running was either smart or steady or both. Mostly because I wasn't getting passed and I was picking off an occasional person here and there. Now that I was mostly by myself I kind of turned things off. In other words I really can't remember much of the trail until it got steep and then I recall I was supposed to say Happy Birthday to some Old Goat. Climbing up the final 100 meters or so of Goat Hill (totally appropriate name) felt oddly ok and I can remember not feeling wasted at the top. The gentleman toward the top told me I was looking strong and I believed him. At the top I guess really didn't feel toooooo bad. Once again not great just not bad. Goat Hill Aid was quick and the people there were great. My pack was filled quick, gu grabbed and best of all there was a bucket filled with water and sponges. I could feel the sweat running in my eyes and a little bath was in order. Done! Goat Hill was five times faster than ALT. Just sayin.'
We, the guy I came in with, left about the same time. 26 point something something miles into this journey. Four hours and about thirty minutes. I knew my ultimate, scream like an idiot type goal of five hours was no longer attainable. Not a bad trail marathon time though. At this point one of the aid guys told us we had three down two up to finish. Made sense. And this was a great way to look at it. We were still running, just slower. We did get some down hill and the two of us caught up with some others and soon there was five. We coasted along the trail at a comfortable pace. I can finish running at this pace. Time went by really fast on this one. I kept behind this bigger guy. He rolled and rolled. We crossed a creek and then started up the quarry trail. I stayed with these two guys in front making sure I didn't let my heart rate get up too high. Comfortable climbing pace. Right before the road crossing Julie had put up the be first of several inspirational signs. The first...Winston Churchill, "The most important thing is to never, never, never give up," and then Prefontaine's awesome quote, "To give anything less than your best is to sacrifice the Gift." Good timing Julie! We crossed Highway 49. The last aid station and what a beautiful thing it was. I threw water in my face, sucked down some gu water and then left....running. I had 1.6 miles to go and I was at 5 hours 6 minutes. I needed to get that hour off my time from 2009. To my surprise I felt really good. Maybe because after 29 miles another 1.6 didn't seem that bad. I had this last part wrapped in my head. Leaving the aid station, we had to climb a drainage type trail. Some of it runnable, some of it not. Trying to make it all runnable, the people who I was with were now behind me. Along the way, that last little stretch I caught another half dozen or so people. No big deal, I just think my time with SLO Trail Runners, although brief, is paying off. That and multiple hours of cross training in the pool and working out with my wife at the ass crack of dawn. The last little bit of trail went fast and I just kept picken up the pace finishing wiith everything (almost) I had. I made the last mile in around nine minutes. To me that was pretty good. All I know is when I saw the time clock around the last little corner I knew I just cut an hour off of my time. And I walked away from the finish line feeling good!! 10 times better than in 2009. Hell, I wanted a beer.
After thoughts about this event:
This race is exceptionally well organized. The new course lay out is fast and as I just found out, mostly runnable. Start to finish the trail was fun and really not too too muddy. Despite all the rain this area has received the trail didn't really resemble a mud fest. A lot of the muddy sections were avoidable while some of the drainages weren't and your feet got wet. The people on the course I ran into were great, most of them even smiled and greeted you. The Aid station people must be from a different planet. How can you be so happy being so helpful out in the middle of nowhere to complete strangers. OK I get it and someday I am going to be on the other side of the table. Needless to say they were great, they tried to get you what you needed before you even made it to the table. They weren't pushy and did what you asked, so I observed. Everything was set up and organized and getting in and out was very easy! Overall, they, collectively, get a 10/10. Aid stations can make or break your run and these guys made it.
Take home...I need to look into and experiment with some electrolyte replacements. Even though nuun is golden for me, I could feel my calves cramping up again before mile 20. Not bad...but before I take on Miwok I need to have my nutrition solid. My training thus far has been as good as it can be. I need to get back on track with my diet and get some good miles in this week. So far so good.
A big thanks to all who helpe make Way Too Cool 50K happen. Julie Fingar hosts a great race and I look forward to running one of her other races soon. Julie is a great person, friend and is also a great coach....I can't wait to get under her tutilage again. Until then i'll just keep with the relentless forward progress.
2009 doesn't seem that long ago, yet in terms of running it proved to be an adequate amount of time to cover plenty of miles. Along the way I managed to learn a load of information regarding ultra running. For Way Too Cool 50K 2009 I managed a time of 6 hours 22 minutes and some odd seconds. I struggled for that time. I walked, I puked, I had no friken' idea what I was doing. I was new to this and it showed. This time I hoped it would be different.
On Friday I packed up the kids and headed north. Dropped them off at my parents house in Saratoga and continued on my way up to Auburn. I checked in, picked up my packet then headed off to the race course. Julie Fingar and her friends were putting the finishing touches on the set up to host the 675 expected runners plus their family and friends. I stopped in to say hello, we chatted for a minute or two and then I left for the hotel.
4:30am is early when the people upstairs from you at the hotel let their child run around at will and wake up to go to the bathroom at 12am and 2:30am. Doesn't matter at this point so I got up and ate, drank coffee pretty much just did the usual routine for long runs at home. I got to Cool early, I wasn't the first, but I was early...almost too early, so early I parked in the second row of cars. Now what? I stood, walked around, drank more coffee, chilled out in the back of the van, read, made small talk and mostly I was thankful it wasn't freezin' ass. I carried on for about 90 minutes. I wanted a good parking spot what can I say?
At 7:15 first call was made for us to get to the start line. At 7:45am most of the runners were there and ready to go. Julie and company made some announcements gave out some cool award and got everyone in place so this shin dig can get started on time. I walked up to the front and took some photos. I saw Caitlin Smith so I took a picture. I am intrigued. She's a great runner, yoga instructor and a doula. Anybody who loves life that much to help with child birth, teaches feel good exercise and runs is OK in my book. I remember seeing her on the bus to Skyline to the Sea two years ago and then at the start line, then she smoked the course like she was on skates. OK enough with that.
 |
| Caitlin Smith, ran 4:03 good enough for 2nd female 19th o/a |
I got a picture at the start and then we were off. I started at the 10 minute pace because that's what I wanted to run. Heading down the road all I could think was man these people are going out waaay too fast and so I slowed down. I hit mile one in just over 8 minutes and then we got on dirt. Right before the path narrowed a gorrila jumped out to greet us! Awesome, hope to see him down the road. Once on dirt people slowed down. Good...First creek crossing, what a mess. Some people were just mashing through it others keeping their feet dry, this would set the tone for the day.
All I kept thinking was every extra ounce your feet weigh your body must use more energy and oxygen to keep going. Really?!?!?! I got over that quick, all I know is I would prefer dry feet. We moved from single track to dirt road and back for the next seven miles. At around 80 minutes (1:18) I hit the 8 mile mark and the Fire Station aid station. I grabbed a couple gu's and continued on my way. I remembered from the course profile the next section is a downhill 5K. So I picked up the pace a little and headed down hill. I got in behind a couple people and decided to just latch on.
We cruised down and crossed Highway 49 then 'tada' Lower Quarry Aid station. 11.1 miles in 1:43...so far so good. I had to fill my pack (I will be going off on Nathan race bladders a little later...lets just say I will be looking to modify or get a new bladder before my next race). I grabbed a couple more gu's and got word the next aid was 5.6 miles away.
This leg followed some of the Western States Trail as it ran parallel to the American River and then headed up and away from it. Time and this section rolled and went by pretty quick. I don't remember too much of it. I was pretty distracted by my watch for a little while. It had somehow got onto Lap mode and the running time stopped. Whatever, at two hours I reset it. We climbed up past an old mine...I thought this was pretty cool I just didn't take the time to take my camera out. It was a huge hole in the side of the mountain. Steel bars standing at least thirty feet high and spanned the same width protected it. I am certain gold was found in there. it would be fun to go in and check it out. I'll bet it goes in so far. Everything about California's gold discovery history fascinates me. Coloma, the discovery site, is not far from Cool. Someday the family will visit. I digress. The 5.6 went by quick and soon we arrived at the Main Bar aid station. I remember one of the super nice volunteers told me, "we are early and the next one is late" later this would come clear to me as the aid station wasn't really five plus miles but it was shorter than five. In the grand scheme of things this really meant ZERO! I felt my pack and figured it was good enough for 6. Off we went. I didn't look at my watch.
 |
| Looking up |
 | |
| Looking Down |
We stayed on the Western States Trail (maybe someday I'll earn a chance to run it too) for a while, going backwards. I remembered seeing the numbers shrinking on the trail signs. One said 14.5 miles and this was at the 2h 45m or 3h 45m mark. The next one was 11 I just don't remember where. As we made our way up one last little hill we could hear some people cheering. She said she could hear someone say something about a beer. This would explain the volume. They were awesome and at the time it seemed like they were out tin the middle of no where. Canye hear da banjos? Anyway we finished the climb then headed down a couple little switchbacks and there was the Auburn Lake Trails Aid.
We came into the next aid station at about three and a half hours. The section between Fire Station Aid and ALT took 2:13. ALT aid station was a little crowded. They had soup!! Right on, mowed a couple cups and grabbed a couple more gu packs. I tried to get the bladder out...struggle, tried to get the cap off the nuun bottle...struggle. Finally filled my bladder except couldn't get the clip to slide back on...spill!!! F&!*ME!! I watched as the people I was running with continued their journey while I struggled with water...back to filling the bladder and dropping nuun in. All I know is we came into the aid together and she left three minutes before I did. Bye! Didn't get her name...I never even really got a good look at her face. She did have cool socks though! Nathan has to do something about this system. They improved it from the screw off top to an open top with a slide, problem is the pack is narrow and the plastic slide doesn't fit well in the top. So it makes stuffing a full bladder back into the pack a little more time consuming than I would like...maybe they already fixed it. I would carry two bottles only I don't even like carrying one, so I carry a 50oz bladder with pockets. Keeps my hands free and this is good!
Finally filled and capped my bladder then left. Yay! finally moving...only my legs finally started feeling a little fatigue. I have been waiting for this. Along the way I contemplated my training. Several long runs of 17 to 19 miles starting with a good one at Montana de Oro in mid February. To say my base running was exemplery would be a gross overstatement. I am playing catching up and now I know why my legs are getting heavy. The good thing is forward motion was still at a reasonable run pace. I didn't feel bad I just didn't feel great.
The five mile journey to Goat Hill Aid proved to be just as beautiful as the rest of the course. Rolling single track, sweeping views and weather taylor made for the day could have encouraged any runner to get going with a smile on their face. Just beautiful!!! Even if I felt like I was slowing down I could tell my running was either smart or steady or both. Mostly because I wasn't getting passed and I was picking off an occasional person here and there. Now that I was mostly by myself I kind of turned things off. In other words I really can't remember much of the trail until it got steep and then I recall I was supposed to say Happy Birthday to some Old Goat. Climbing up the final 100 meters or so of Goat Hill (totally appropriate name) felt oddly ok and I can remember not feeling wasted at the top. The gentleman toward the top told me I was looking strong and I believed him. At the top I guess really didn't feel toooooo bad. Once again not great just not bad. Goat Hill Aid was quick and the people there were great. My pack was filled quick, gu grabbed and best of all there was a bucket filled with water and sponges. I could feel the sweat running in my eyes and a little bath was in order. Done! Goat Hill was five times faster than ALT. Just sayin.'
We, the guy I came in with, left about the same time. 26 point something something miles into this journey. Four hours and about thirty minutes. I knew my ultimate, scream like an idiot type goal of five hours was no longer attainable. Not a bad trail marathon time though. At this point one of the aid guys told us we had three down two up to finish. Made sense. And this was a great way to look at it. We were still running, just slower. We did get some down hill and the two of us caught up with some others and soon there was five. We coasted along the trail at a comfortable pace. I can finish running at this pace. Time went by really fast on this one. I kept behind this bigger guy. He rolled and rolled. We crossed a creek and then started up the quarry trail. I stayed with these two guys in front making sure I didn't let my heart rate get up too high. Comfortable climbing pace. Right before the road crossing Julie had put up the be first of several inspirational signs. The first...Winston Churchill, "The most important thing is to never, never, never give up," and then Prefontaine's awesome quote, "To give anything less than your best is to sacrifice the Gift." Good timing Julie! We crossed Highway 49. The last aid station and what a beautiful thing it was. I threw water in my face, sucked down some gu water and then left....running. I had 1.6 miles to go and I was at 5 hours 6 minutes. I needed to get that hour off my time from 2009. To my surprise I felt really good. Maybe because after 29 miles another 1.6 didn't seem that bad. I had this last part wrapped in my head. Leaving the aid station, we had to climb a drainage type trail. Some of it runnable, some of it not. Trying to make it all runnable, the people who I was with were now behind me. Along the way, that last little stretch I caught another half dozen or so people. No big deal, I just think my time with SLO Trail Runners, although brief, is paying off. That and multiple hours of cross training in the pool and working out with my wife at the ass crack of dawn. The last little bit of trail went fast and I just kept picken up the pace finishing wiith everything (almost) I had. I made the last mile in around nine minutes. To me that was pretty good. All I know is when I saw the time clock around the last little corner I knew I just cut an hour off of my time. And I walked away from the finish line feeling good!! 10 times better than in 2009. Hell, I wanted a beer.
After thoughts about this event:
This race is exceptionally well organized. The new course lay out is fast and as I just found out, mostly runnable. Start to finish the trail was fun and really not too too muddy. Despite all the rain this area has received the trail didn't really resemble a mud fest. A lot of the muddy sections were avoidable while some of the drainages weren't and your feet got wet. The people on the course I ran into were great, most of them even smiled and greeted you. The Aid station people must be from a different planet. How can you be so happy being so helpful out in the middle of nowhere to complete strangers. OK I get it and someday I am going to be on the other side of the table. Needless to say they were great, they tried to get you what you needed before you even made it to the table. They weren't pushy and did what you asked, so I observed. Everything was set up and organized and getting in and out was very easy! Overall, they, collectively, get a 10/10. Aid stations can make or break your run and these guys made it.
Take home...I need to look into and experiment with some electrolyte replacements. Even though nuun is golden for me, I could feel my calves cramping up again before mile 20. Not bad...but before I take on Miwok I need to have my nutrition solid. My training thus far has been as good as it can be. I need to get back on track with my diet and get some good miles in this week. So far so good.
A big thanks to all who helpe make Way Too Cool 50K happen. Julie Fingar hosts a great race and I look forward to running one of her other races soon. Julie is a great person, friend and is also a great coach....I can't wait to get under her tutilage again. Until then i'll just keep with the relentless forward progress.
Monday, March 7, 2011
Looking forward to Way Too Cool
March 7, 2011
When I got into Way Too Cool this year I started formulating a recipie for a stellar year...I had it all planned out. A week later I found out I also got into Miwok 100K...bonus!!! My aspirations for a good year couldn't have been higher. So in the middle of December I started mapping out my run strategy. I figured I would finish December with some easy runs of 90 minutes or less and January I would finish building my base. December 31 I went out for and easy-ish 50 minute run. On the way out I thought it would be a great idea to pick up the pace to see how far I could go before I had to turn around. So I picked it up for a touch more than 15 minutes. At the turn around I decided to increase the intensity and do a few 3 minute pick ups to get back quicker. At the end of the first one my calf started cramping...so I stopped, stretched it a little and then started trying to run. NO FRIKEN WAY!!! This was real pain...F-ME!!! So I tried to slowly jog, nope not havin' it, walking even hurt. It took me almost an hour to get back. By then I was freezin' ass and my calf hurt so bad I couldn't walk normally. For the next six weeks I was up and down with regular running. If I timed it right I could get a decent longish (2h then 2.5 then 3, etc). Mid week runs were not happening. I did a lot of cross training. This year took a turn for the worse and by the end of January I started thinking about dropping out of Miwok.
On February 5th Luis Escobar hosted (see first post) a low key intro to his Ultra he is hosting in May. So I went with reservations and tried to plan the run after a couple of days with no real exercise to speak of. We went out on two 10 mile loops for 20 Miles over four hours...this is awesome. Over it? Nope, close but no cigar, so I nursed it, got a massage, pool work out, lots of ice and lots of stretching. Then, like some kinda friken miracle, at Montana de Oro on 2/13 my calf haunt was gone. I had a solid run without problems. The next week, 18 miles with SLO Trail Runners and one midweek run. The next week we did a similar run just harder with 5 total runs on the week. That brings me to last week. I finally had a great week of running. Five solid days, one speed day a longer (15m) day, short hard day, off another longish day (14) and then an easy early run on Sunday. About 50 miles.
I am way behind where I thought I was going to be in the middle of December. I can't really catch up. I just have to change my goals for March 12th a little. What I wanted to do was a sub 5 hour 50K at Way Too Cool. Two years ago I ran 6 hours 22 minutes. Realistically, this year I would like to take an hour off of that. We'll see.
Goals for WTC:
Be smart, patient and finish strong.
Finish with a time under 5:22.
Awesome finish is 4:59 or better.
Not get hurt.
Ultimately, run a good race and feel good at the end.
Most importantly, I just wana have fun and go at it like an aging rock star.
When I got into Way Too Cool this year I started formulating a recipie for a stellar year...I had it all planned out. A week later I found out I also got into Miwok 100K...bonus!!! My aspirations for a good year couldn't have been higher. So in the middle of December I started mapping out my run strategy. I figured I would finish December with some easy runs of 90 minutes or less and January I would finish building my base. December 31 I went out for and easy-ish 50 minute run. On the way out I thought it would be a great idea to pick up the pace to see how far I could go before I had to turn around. So I picked it up for a touch more than 15 minutes. At the turn around I decided to increase the intensity and do a few 3 minute pick ups to get back quicker. At the end of the first one my calf started cramping...so I stopped, stretched it a little and then started trying to run. NO FRIKEN WAY!!! This was real pain...F-ME!!! So I tried to slowly jog, nope not havin' it, walking even hurt. It took me almost an hour to get back. By then I was freezin' ass and my calf hurt so bad I couldn't walk normally. For the next six weeks I was up and down with regular running. If I timed it right I could get a decent longish (2h then 2.5 then 3, etc). Mid week runs were not happening. I did a lot of cross training. This year took a turn for the worse and by the end of January I started thinking about dropping out of Miwok.
On February 5th Luis Escobar hosted (see first post) a low key intro to his Ultra he is hosting in May. So I went with reservations and tried to plan the run after a couple of days with no real exercise to speak of. We went out on two 10 mile loops for 20 Miles over four hours...this is awesome. Over it? Nope, close but no cigar, so I nursed it, got a massage, pool work out, lots of ice and lots of stretching. Then, like some kinda friken miracle, at Montana de Oro on 2/13 my calf haunt was gone. I had a solid run without problems. The next week, 18 miles with SLO Trail Runners and one midweek run. The next week we did a similar run just harder with 5 total runs on the week. That brings me to last week. I finally had a great week of running. Five solid days, one speed day a longer (15m) day, short hard day, off another longish day (14) and then an easy early run on Sunday. About 50 miles.
I am way behind where I thought I was going to be in the middle of December. I can't really catch up. I just have to change my goals for March 12th a little. What I wanted to do was a sub 5 hour 50K at Way Too Cool. Two years ago I ran 6 hours 22 minutes. Realistically, this year I would like to take an hour off of that. We'll see.
Goals for WTC:
Be smart, patient and finish strong.
Finish with a time under 5:22.
Awesome finish is 4:59 or better.
Not get hurt.
Ultimately, run a good race and feel good at the end.
Most importantly, I just wana have fun and go at it like an aging rock star.
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