Thursday, April 25, 2013

Fortnight Ending April 21

Week Ending April 14

Mon - noon: 7.5 miles (1,900') easy. Horsetooth South Summit with the Wesir. First south summit in a while. Down via Slush's Slit.

Tues - PM: 5 miles (1,000') easy. Falls loop.

Weds - Noon: 5 miles (1,000') easy. Falls loop.

Thurs - PM: 3 miles (700') easy. Mini Falls loop from the parking lot.

Fri - Noon: 3.5 miles (700') easy. Last miles of Lake Sonoma out and back with Burch, Yassine, Jake, Bill, Todd and Cassie. Good to see the last couple of miles of the course to refresh the memory, and hilariously comical to watch Yassine leap over a rattler and hear Cassie scream full force and stop dead in her tracks. I would see (and jump over) another, smaller version the next day on the race course.

Sat - 50.5 miles (10,000') race. Lake Sonoma 50 (6:53, 10th). Race report coming, but kind of blah race, if I'm honest. Legs flat all day.

Sun - AM: 11.5 miles easy with Jake. Same loop as I did after last year's Lake Sonoma with Meghan and Thornley on super scenic rolling roads: vineyards and quaint bridges galore. Kinda creaky to get going and heavy legs for all of the run, but opened up a bit as we found our stride.

Total: 86 miles (15,300')

I was really hoping to run something in the 6:45 range or better at Sonoma, but ended up finding myself in damage-control mode from about mile 20 onwards after a start that was simply too aggressive on a set of pins that felt weirdly off and leaden. Nonetheless, you take the lessons learned (run within yourself early) and move on. Hopefully, I'll get a race report up for Sonoma in the next day or two. Kind of wishing I'd not taken things so easy in the days leading up, as I think the one-week taper thing does more damage than good - I should know better. My general rule of thumb on the taper is that the legs will feel awful the first week, regain some pop on the second week and feel awesome and ready to deliver after the third week. So for me it has to be all (three weeks) or nothing, I guess.

Week Ending April 28

Mon - Off

Tues - 5 miles (1,500') easy. Horsetooth north summit in full-on winter conditions, ski goggles and everything. A burly wind on top and even the start of a cornice with all the driving snow. Complete sock-in and easily the harshest conditions I've faced up there all winter ... er ... spring.



Weds - 5 miles (1,500') easy. Horsetooth north summit in deep, deep snow. Had to plow through waist deep powder to get the summit. Put in some tracks on the summit ridge that would trench out nicely over the next few days.

Thurs - 8 miles (2,200') easy. Falls loop, then Horsetooth north summit. Up with a handful of folks from the FCTR crew. Came down postholing via Audra and took a full on superman fall trying to shortcut in front of Wesir as we stomped the descent. Fun times.

Fri - 10 miles (2,700') slogging. Horsetooth north summit (49) with Wesir, then slogging on Westridge & Spring Creek through still virgin snow to mark a section of the Horsetooth Marathon course. Several days of thaw and freeze had put a couple of really nasty crust layers in the snow, which made for some pretty painful tracks. Almost reneged on my Grim Reaper promise, but Brian guilted me into making the turn for the extra 200' of vertical - an unnecessary in-the-neighborhood turn that I haven't missed since the start of this year's 100-mile cycle.

Sat - 5 miles (1,100') easy. Snuck in a quick 5 on crunchy trails on the Falls loop before Dana took off out of town for the weekend.

Sun - 28 miles (2,500') race. Horsetooth Trail Marathon (2:58, 1st). Decided last minute to jump in on this one for a variety of different reasons, but mainly because I love the Horsetooth Half event and thought it would be cool to celebrate the 40th anniversary by running the inaugural full marathon, which essentially goes from my house to the New Belgium brewery via Horsetooth Mountain. I mean, c'mon. Descending Towers (miles 5-8) my legs were feeling like they did at mile 30 in Lake Sonoma the weekend previously. Needless to say, the final 18 miles were a lesson in slog'baggery.

Total: 61 miles (11,500')

Two weeks then with relatively low mileage and two longer races. Neither race did much to inspire confidence in my overall fitness and durability, but by the same token, the Sonoma race suggests that I'm in similar shape to last year when I felt like I peaked in May, rather than in June for Western States as intended. So with that said, I feel like I am in a decent place with regards to Western States and the Grand Slam, especially if I can get a really solid block of training taken care of in May.

In other news, registration for the sixth annual Bluesky Marathon (Oct 6) and the (new) Black Squirrel Half (Aug 31) have opened up for those interested in a couple of really fun local trail races later in the summer/early fall. Registration discounts are available for those who sign up for both through the Black & Blue Double option. And while Quad Rock is officially sold out, we have had emails from runners that can't make it and are looking to transfer entries, so if you're looking for a late entry into either the 25 mile or 50 mile race then sign up for the wait list and we'll get you transferred over to the start list. 

Monday, April 8, 2013

Week Ending April 7

Mon - AM: 8 miles (1,900') easy. Horsetooth north summit via north gap. Tired.

Tues - AM: 10.5 miles intervals. Workout was: mile, 800, 800, mile, 800, 800, 2 mile fartlek (all cemetery, except the two mile, which was City Park route) with 2 - 3 min standing rest between. Mike, Brian and Garcia to work with this morning. Ran pretty much as a pack for the first half and then I tagged onto Garcia's coattails for the rest. This seemed like the first really good morning for running we've had at Jane's all fall/winter/spring, and for whatever reason the running felt really good. First mile as always served as a warm-up, and felt pretty casual, so I was pleased to see a 5:25, then went 2:36, 2:37, 5:15, 2:38, 2:38, 11:13 (5k/marathon effort on the hard/easy). For as comfortable as these reps felt, I was super stoked with this workout. I've kind of been slogging through these intervals all winter a little frustrated with the effort/result, so today felt like a mini breakthrough. I didn't feel like I was overexerting and the numbers came in a little better than they have been. I'm going to call that progress.

In other news, Jane Welzel - who organizes these workouts and the Tuesday Night Track workouts in the summer - was recently inducted into the Colorado Running Hall of Fame. I can't think of a more deserving person in the Fort Collins Running community for this honor. Not only is Jane a five-time Olympic Trials Qualifier ('84-'00) with a 2:33 PR and a former U.S. national champ in the marathon, but she is also a tireless supporter of the local running scene with an enduring passion for the sport that many a former elite would find hard to match. I think it would be fair to say that Jane serves as a huge inspiration to many a runner in Fort Collins, myself included. Very well deserved, Jane. Congrats!

Jane crushing it at the CSU track on a Tuesday Night. Photo pilfered from The Coloradoan. See the Q&A here.
PM: 5 miles (1,100') easy. Falls loop. Tired, but had to push a bit as I was under the gun to get the kids off to activities.

Weds - AM: 8 miles (1,900') easy. Horsetooth north summit via north gap. Killer inversion morning, with Milner's summit just poking up above the clouds and Longs basking in full morning sun high above the cloud base. Lingered on top for a good 10 minutes soaking it in.

Thurs - AM: 10 miles (1,400') hill tempo. Centennial out and back with Mary, Celeste and Ziggy. Back in 31:30 at a good steady effort. Feeling a little tired, though.
PM: 7 miles (1,700') steady. First time back on Towers in a while. Good turnout for the first spring session of the year - probably 25-30 on the hill. Feeling kinda sluggish from the morning session, I started out jogging and eased into a tempo kind of effort by halfway. Ended up running 32:30, which ain't too shabby given the relative effort and heavy legs.

Fri - Noon: 8.5 miles (2,200') easy. Horsetooth north summit (South/Audra/Gap/Wathan) with an out of shape Stefanovic. Good to get back on the hill with Bryan.

Sat - AM: 19.5 miles (5,200') easy
. Quad Rock training run. We got a great day for running and a decent one for hanging out; we did both in great style. Had a good 50 - 60 runners show up for the run, with an impressively big group on the Horsetooth north summit on the first lap. I ran a loop and a half, then tended to all things barbecue. Fun times.

A group heading up in the early stages of the first Horsetooth climb
First Endurance and Pearl Izumi supported the run.
Mary Boyts, an integral part of the Quad Rock team, tries on a pair of PURPLE Trail N1s! All above pics, Shannon Price.
Summit pics. Pilfered from Silke Koester's excellent webpage
Sun - 15 miles easy/steady.
Up early to mark the Tortoise and Hare 12k course, then another 8 miles between 6:30 and 7:00 pace on the bike paths. Last race of the 2012/13 season - been a good one with record attendance. First and second today (actual time) were Karen and Sarah: showing the boys how to get it done. 

Total: 91.5 miles (15,400')

Another week in the books, and it was good one. Despite feeling a little tired and lackluster, the running came easily enough. A good workout on Tuesday, a strong double hill tempo on Thursday (AM/PM), and a fun hilly Saturday morning in Horsetooth has me feeling decently confident that I can post a PR over in California this weekend at the Lake Sonoma 50. Anything faster than last year (6:49) will be considered a success, and overall placement will take care of itself. I'm guessing a 6:50 or better will be needed for a top 10 spot.

If anyone is looking for a place on the Quad Rock 50 start line, we have a couple of people looking to transfer slots, so sign up for the waitlist and you'll get transferred over to the entrant list. In other news, registration for the Bluesky Marathon opens April 15. Pete and I have taken over the management of the event and in celebration of all things Fort Collins trail running, we have decided to DROP the entry fee. We still can't compete with Salida for the state's cheapest marathon, but we're close. A paltry $65 gets you entry if you sign up early. And get this ... we're offering entry into the inaugural Black Squirrel Half Marathon (yes, you read that right) for an additional $34 if you sign up for both at the same time. If my math is correct, that means you get to run the half and full (Black and Blue Double) for under $100. Blimey. We're working on the webpage right now, but Double registration details are available on the Bluesky Website. The date for the BS HM is August 31st and the course is a full outer loop of Lory, heading up Timber and down Howard. Should be a pretty fast course. 

Monday, April 1, 2013

Week Ending March 31

Mon - Noon: 7 miles (1,800') easy. Horsetooth north summit. Up South/Audra. A bit chilly out still, but a good trench pretty much the whole way up made for quality snow running. Strong sun meant that the melt was on despite air temps at or below freezing.
PM - 4 miles (800') easy. Quick Falls loop before picking up Alistair from the bus stop.

Tues - AM: 9.5 miles intervals. City Park segments. Workout was: mile (3 hills, slightly long), mile fartlek (1 hill, short), 1,200, 1,200 fartlek, 1,000 fartlek, mile fartlek (3 hill, long) w/standing rest of 3-5 mins between intervals. Good group (Brian, Mike, Ben) to keep the effort honest: 5:36 (5:28), 5:19 (5:25), 3:55 (5:16), 4:01 (5:23), 3:19 (5:20), 5:33 (5:25). Pushed the hard segments of the fartleks as much as possible, mainly by trying to hang on to Ben. Searching for that non-existent leg turnover.
PM: 7.5 miles (1,900') easy. Horsetooth north summit. South/Audra. Started out at a really lethargic effort after the morning workout, but felt good once warmed up. The snow is melting quickly, so good and sloppy out. Got halfway up the north gap before turning back due to ice. Up the standard route.

Weds - Noon: 8 miles (2,400') easy. Horsetooth north summit. Up southridge/Audra, down Wathan/Spring Creek/Falls. Trails are a day or two from being completely clear, but mega sloppy right now, which is always a refreshing change here on the desert Front Range. Up via the north gap, which was almost snow and ice free, then down a slushy Wathan. Took a peek at the falls, but not much action despite the melt. Gorgeous out, felt great and super fluid. Fitness feels good right now.  

Thurs - AM: 12 miles (1,400') hill tempo. Centennial out and back w/Mike, Celeste, Ziggy and Scott. Came back a little harder than planned, but nothing too crazy. Splits coming back were: 7:22, 6:14, 6:30, 5:30, 5:00.
PM: 5 miles (1,100') easy. Felt pretty worked from the morning session, so backed off on heading up the hill in favor of a really easy Falls loop. Trails are now essentially clear and dry.

Fri - PM: 9.5 miles (2,500') easy. After work with Burch. Horsetooth summit via Southridge/Audra, North Gap, then Wathan, Herrington, Stout, Spring Creek, Falls. Trails pretty firm the whole way around. Beautiful late afternoon weather.

Sat - AM: 29.5 miles (7,700') long. Horsetooth Extravaganza. With Lory closed and a long run close to home on the docket, Burch and I decided to see if we could cover as close to every inch of singletrack in the park as possible without too much back and forthing. I think we ran a pretty efficient route to get the job done, but there might be some alternative turns to make the route even more precise. For those who know the trails (and care), route went: Southridge - Audra - South Summit - Rock - Westridge - Towers - Spring Creek - Wathan - Rock - North summit - Rock Trail - Soderberg - Spring Creek - Stout - Herrington to Spring Creek o&b - Herrington - Towers - Herrington - Loggers - Carey Springs - Towers - Mill Creek - Loggers - Sawmill - Nomad - Towers - Stout (right) - Sawmill - Loggers - Towers - Stout (right) - Spring Creek - Falls - Grim Reaper. Fun morning at a steady effort (4:45) on solid legs. Lots of people out running the trails, which is always great to see.

Sun - AM: 16.5 miles (4,300') easy. Becky Wheeler was down on the Front Range in search of a little dirt, so we got out and ran around Horsetooth for a few hours. Good to see Becky back up and running after she broke her foot last year at Collegiate Peaks. Some titanium and a few screws, and she seems to be back on the road to fitness. Becky will be among the favorites in the strong women's field at Quad Rock next month. Others to look out for will be returning champ Jenny Pierce, last year's runner up (and local legend) Steph Lynn, Anita Ortiz, Kerrie Bruxvoort, Meredith Terranova, Alyssa Wildeboer, and (The) Kristel Liddle, among many others.


PM: 4 miles (1,100') hiking with Alistair and the neighborhood kids to top Milner Mountain - upon which we live - and back, from home after a beer - maybe two - too many at our Easter party. Sch'wacked from the spring on Hilltop. Fun outing.


---------------------------------------------------------
January: 345.5 miles (51,900)
February: 309 (47,900')
March: 438.5 (68,800') 

Total: 1,093 (168,600') 
Ave: 364.5 (56,200')
---------------------------------------------------------
2013 Summits
---------------
Horsetooth (7,255') (39)
Arthurs Rock (6,780') (2)
Turtlehead (6,324')
Maderas Volcano (4,573')
---------------------------------------------------------


Total: 114.5 miles (25,000')

This ended up as a pretty solid week: couple of quality workouts, biggest mileage week of the year, heavy vertical, big long run - pretty much ticked all the boxes. Probably go by feel a bit for the next couple of weeks as I try to ride that line between onward progress towards summer goals and the desire to find a bit of freshness for Lake Sonoma on April 13. But essentially plan to run through Sonoma and keep the eyes on the prize.

What else? Got down into the lower valley section of Horsetooth a couple of times this weekend to take a look at the southern part of the burn area, and while it all looks very barren without the long, dry grass, it was super encouraging to see regrowth already poking through. Give it another couple of weeks and I'm guessing it will be hard to tell from afar that there was even a fire down there. Very little burn in the trees, which is fantastic.

Quad Rock is now full in both the 25 and 50 mile races, but we do have a waitlist and I'm sure spots will turn over through April given our refund policy, so get on that if you want to run. The QR training run is set for this Saturday and is open to everyone, registered runner or not. We've had to move it from Lory to Horsetooth due to continued trail closures in Lory, but same idea: get together with a bunch of trail runner folk, run for a few hours, kick back, eat some food, drink a beer or two, shoot the breeze, take the new PI E:Motions for a test ride if you want, go home. We'll meet at the main Horsetooth lot at 8:30 and do a 13 mile loop on the Horsetooth section of the course and then reverse for 26 (or just stick at 13). All abilities/paces welcome and likely to find company. More here.

Wednesday, March 27, 2013

Week Ending March 24

Mon - 8 miles (1,500') easy. Started outside the Red Rocks Natural Area west of Vegas and ran three miles up the scenic drive to the trailhead for Turtlehead peak, a popular little mountain with killer views of the Vegas Valley and Rainbow Mountains. Totally botched the ascent, ending up under a big cliff band on the east side of the mountain. Had to be back to take the kids out, so no time to circle around and get the summit. Turned around and ran back to the car.

Tues - 6.5 miles easy. Ran west from my mother-in-law's house past the last of the westernmost sprawl of Vegas (mainly a construction site) into the desert to a flood control thingy and back.
PM: 10 miles intervals. Drove down to Boulder City to meet Josh for a track workout at Boulder City High School. Workout was 8 x 1000 cruise intervals @ 3:20-3:26 with lap rest (1:56 - 2:17): 3:23, 3:24, 3:26, 3:24, 3:22, 3:22, 3:20, 3:19 (1:56 - 2:17). Josh led odd, I led even.

Weds - 11 miles (800') easy. Back out into the desert from mother-in-law's, this time jumping a fence to follow a wash out to the Red Rocks campground and back.
PM: 4 miles easy in the neighborhood.

Thurs - 7 miles (3,200') easy. Turtlehead Peak (6,324'). Had to get back and grab this one before leaving. Decided to come at it from the 'backside' in Calico Basin, following a trail around Kraft Mountain that led into a wash which in turn led to the backside (northeast) of the mountain. Hoofed it up to a cliff band, scrambled through and gained the summit. Great views from the top, which was replete with a summit ammo box containing summit register, a bottle of water, a granola bar (yummy - thanks), a cigarette, a lighter and rolling papers. Ha! Came down the standard route and then once down turned east and headed back to Calico Basin through a sandstone slot canyon accessed from Calico Tanks. Fun outing.


Fri - 8 miles (1,600') easy. Met up early with Joe Baumgarte and Doug Wickert for a short tour of the Cowboy Trails on the mesa east of Red Rock Canyon. Great run with a couple of guys who really appreciate the killer terrain available to runners and climbers in the area. Learned a ton about the almost endless options in the Vegas Valley and Spring Mountains, which has me hungry for my next visit to the area. We ended the run with a descent of Joe's favorite section of trail - dubbed the 'Canyon of Pure Bliss' - which was a great capstone to a fun week in Vegas.

Sat - 16.5 miles (1,700') easy. Came home from Vegas on Friday night into the eye of a wet Colorado winter/spring storm. Drive home from the airport was torturous, and running plans for Saturday were buried under a foot of snow. Waited forever to get out of the house as things looked horrendous outside, procrastinating by doing taxes (!), but finally popped out early evening for a quick jaunt down to Redstone Canyon where I finished with three pick-up miles before jogging back home.

Sun - 26.5 miles (3,500') easy. The annual Fort Collins Trail Runners' celebration of spring, March Mileage Madness, was completely derailed by a closed Lory State Park (due to restoration work post fire) and the snow dump that came down on Friday/Saturday. So, instead of a big reservoir circumnavigation, we did a Horsetooth Horseshoe. Running from chez Alex May east of the reservoir, we ran out to and up Horsetooth Mountain, then descended and continued on to Redstone Canyon before turning at the three-mile marker and retracing (minus the Horsetooth summit) back to Alex's for brews and food. Despite the 21 miles of road, it was a fun morning. Ran mostly with Steph and Mike.

Top Horsetooth. Pic: Rob Erskine
Alex and Sam heading up the Horsetooth Trail. Pic: Erskine
Total: 97.5 miles (12,200')

Kind of a crazy week, with fires, snowstorms and an escape to Las Vegas. The fire in Lory State Park was fully contained by the time the snowstorm came, but we'll take the moisture nonetheless. As far as Lory is concerned, it seems as if the major burning was confined to the grass and scrub of the lower valley and didn't burn anywhere near as hot as the High Park Fire last summer. The park currently remains closed, as many of the footbridges on the valley trails were destroyed in the fire and will need to be rebuilt, but other than that things seem to be a whole lot better than they could have been.

For anyone who happens to be reading this and is wondering about the fire's impact on the Quad Rock race in May, the answer at this point appears to be that the impact will be minimal. The Horsetooth Marathon (April 20), which uses some of the same trails, is still scheduled to happen and park managers are confident that the park will be open for business in about three weeks. So, at this point, no reroute and business as usual for Quad Rock. However, our planned training run for April 6 will have to be rethought as we are not going to be able to stage from Lory and most likely will not be able to use the trails. Therefore, we're hoping to figure something out with Horsetooth officials and will plan some kind of route through there on as much of the course as possible. We'll have an update on the website as soon as we have that figured out.

Had a great week in Vegas. Our original plan was to spend most of the trip in San Diego so the kids could visit Sea World, but both of them were puking the night before we were scheduled to leave so we decided to stay put and just hang out. Everyone seemed more than happy with not having to drive five hours each way to San Diego, and of course there is no shortage of activities for kids in Las Vegas. For me, it meant an opportunity to get out and explore a bit, and while I only scratched the surface, it was a really fun week. The brief forays into the Red Rock area have me very excited for my next trip out to Vegas when I hope to get out and do some real exploring in the rugged Spring Mountains, with hopefully a big traverse of the Rainbow Mountains section directly east of the Red Rock area.

El Padre and La Madre Mountains to the northeast end of the Rainbow Mountains.

Sunday, March 17, 2013

Week Ending March 17

Mon - AM: 8 miles (2,100') easy. Horsetooth north summit via the north gap. Up Southridge/Audra, down Wathan/Spring Creek. Good bit of snow in the gap, but rock was decently dry. Legs felt great coming down Wathan, so really no soreness from Salida.
PM: 6 miles (800') easy. Milner Mountain Loop. Snuck in a late run just as a snow squall was coming in.

Tues - AM: 9 miles intervals. Cemetery workout: mile, 800, 800, mile, broken mile (2x800, with 10 second jog between reps), broken 1.5 mile (3x800 with 10 second jog between reps). Didn't want to push this workout so soon after Salida, even though I felt okay, so eased in and ran comfortably: 5:38, 2:45, 2:40, 5:26, 5:34 (2:49, 2:45), 8:31 (2:49, 2:48, 2:44). Snow was coming down pretty good during the workout and the underfoot was a bit slippery, but a good morning and felt nicely energized.
PM: 7 miles (1,900') easy. Horsetooth north summit. Good amount of snow and slop on the ground, but the sun was out, so nice enough. Looked at the north gap, but backtracked to standard route as the rock looked super icy. Up South/Audra, down Rock.

Weds - Noon: 8 miles (2,100') easy. Horsetooth north summit via north gap. Up South/Audra, down Wathan/Spring Creek. Kinda sloppy out with all the snow melt, but beautiful afternoon.

Thurs - AM: 10 miles (1,400') steady state hills. Five miles out and back on Centennial with Steph, Mike and Celeste. Came back at a fairly casual effort: 8:24, 6:57. 6:48, 5:41, 5:45 - still not wanting to really push too hard post-Salida.
PM: 7 mile easy for the 3/14 Pi social run with the FCTR crew. West side of Pineridge was closed due to sloppy trail conditions, so no circular loop, but fun to catch up with friends as always.

Fri - Just before noon: 7 miles (1,900') easy. Horsetooth north summit. This one started out as a glorious run on a just a beautifully warm spring morning. As is typical at this time of year on the Front Range, the wind was blowing pretty good, but no bother as the temps were so good. Coming through the Audra gap back onto the front side of Horsetooth, I couldn't believe my friggin' eyes: smoke to the north. Surely not, but there was just no mistaking it from the top of Horsetooth. A controlled burn, maybe? Couldn't be with the winds as strong as they were. I had no phone but stopped the first person I saw on the way down - we called it in and sure enough, a friggin' wildfire in Lory. I wanted to scream. Memories of last year's devastating High Park fire came flooding back. Two hours later and we were getting a pre-evacuation call from the county telling us to get ready to evacuate our home, just an hour before we were due to leave for Denver to fly out to Las Vegas for a visit with the in-laws for Alistair's spring break. What to do? Decided to continue on with plans and head down to Denver for our flight out, and let the chips fall where they may. Taking off and heading west, I had a bird's eye view of a huge plume of smoke billowing east over Fort Collins from the northerly Front Range foothills. I can't tell you how depressed I felt looking out of that window.

Sat - 20 miles (3,600') easy. I was really in no mood for much of anything this morning, but decided to get out with Vegas local Josh Brimhall to get my mind off things. We ran a loop of the ridiculously scenic Red Rock Canyon on the west side of the Vegas Valley, with a loop around the White Rock trail for mileage add. Enjoyed the views of the Spring Mountains from the high point on the White Rock loop and looked out to an intriguing possible run for next week up the Rocky Gap Rd for a summit tag or two. Talked to Pete later in the day to get the latest from Fort Collins and was encouraged to hear that things had improved significantly, and that the carnage in Lory might not be as bad as I had feared.

Sun - 16 miles (1,800') fast finish. Met up with Josh again for a run at Sloan Canyon on the southeast side of the Vegas Valley. We enjoyed a nice cruise on the groomed McCullough trails, finishing up with four miles at: 6:00, 5:35, 5:40, 6:00.

Total: 98 miles (15,600')

On the running side of things, this was a good week. The mileage is back up towards the peak training zone, I recovered seamlessly from Salida and I feel pretty fit. Fire in March makes me sad.

Salida Trail Marathon 2013 - AKA Run Through Time

The Salida Trail Marathon used to take you out to the 'ghost town' of Turret, hence the name, A Run Through Time. Well ... times have changed, as has the course ... three times. The course has certainly been changed for the better with the addition of 12 miles of snaking singletrack, and this year we were running the exact same course as in 2012, and hopefully the exact same course as we will for the foreseeable future. It's a good one with a little bit of something for everyone: singletrack, double track, jeep track, dirt road, sand pits, altitude, technical descents, killer high-peak views, and the list goes on. Everyone seems to have fun in Salida in March.

Milling around at the start, chatting with familiar faces, I was feeling comfortable in shorts, a T and arm panties, despite a weather forecast predicting the Snowpocalypse: run hard, crank the internal furnace, get up, get down and be done. As it turned out, we'd get an inch, maybe two, of snow above 8,000 feet in what turned out to be pretty good conditions.

The two-mile warm up lap seemed a little more reasonable than last year, probably due to the now staggered marathon, half marathon starts. This allowed for a chance to shoot the breeze a bit before we would start climbing. Entering the singletrack, two miles in, nobody seemed to want to take the initiative, and we had a big group. I'm not sure he wanted it, but Travis Macy was handed the honors of leading the train up the opening set of switchbacks. But before we found the hill, I found a rock and went flying, relegating myself from the passenger seat to somewhere near the back of our 10-man lead pack.  

Behind Jonathan Garcia, three of four miles in.


The pace heading up the hill was again quite comfortable, which was perfectly fine by me. Feeling comfortable in the lead pack is a good place to be. Nobody seemed in the least bit concerned with upping the tempo when wider sections of trail allowed for passing or indeed when Travis verbally offered up the lead. I figured things would open up once we hit the Ute Trail (railroad grade dirt road) at mile eight, so settled in and enjoyed the nice cruise in and out of drainages on the contour we were following.

I might have gotten a little carried away once we hit the road, as almost immediately I decided that I needed to be the one to turn things up a notch, of course overshooting the mark and pushing too hard and then having to watch as Josh Arthur and Timmy Parr cruised on by as I reined in the effort to something a little more appropriate for the distance and my fitness. One other guy - Jason Donald - came with me and so began the long slow climb up to 9,000 feet. Timmy and Josh built a 20 meter lead, as the snow started coming down, then seemed to settle into a similar pace to mine and Jason's. Tim would ultimately come back to us on this climb and then the three of us would work together, now through about an inch of fresh powder, to reel in Josh by the 12.5-mile turn. Things were setting up nicely for a fun back half of the race.

This, of course, is where you start second guessing yourself. Convinced that the others look as fresh as daisies, I kept trying to find excuses to take my foot off the gas so that I wouldn't have to suffer too bad by racing hard for the 90 minutes that remained. But I kept finding myself holding on, and then holding on comfortably, and before I knew it we were beginning the big technical jeep track descent. Almost immediately, we dropped Jason and it was down to a three-man race.

On the rocky jeep track, I watched from 10 meters back as Timmy and Josh traded off the lead. They looked to be killing it, while I was feeling a little clumsy, but somehow the gap didn't grow. That seemed to be the story all morning: me marveling at how comfortable everyone else was looking while feeling like I should be dropping off the back but holding my own anyway.

At mile 20, I hit the penultimate aid station 10 seconds back on Tim and Josh. They stopped for water/gels, but I was good to go, essentially putting myself right back in the mix. Josh got out first, followed by Timmy, and almost immediately Josh rebuilt a lead. I could sense that Tim was tying up, so I took an opportunity a half mile into the tight, technical singltrack to pass, by which time Josh had built a gap of about a minute. I gave up a bit more on the last slog of a climb, and then pretty much held my own through the last three miles to the finish, leaving time for one last spectacular digger.

Timmy Parr, winner Josh Arthur and myself.
All in all, a good workout in Salida. I felt strong all morning, and while the mental game clearly needs some work, my fitness is as good - or better - as it's been in a while. Whenever you PR at a race that you've run five times previously on the slowest rendition of an already tough course, then you've got to be happy. Next up is Lake Sonoma, where the goal is no more than to run faster than last year.

Results

Monday, March 11, 2013

Week Ending March 10

Mon - AM: 6 miles easy (800'). Milner Mountain loop.
PM: 5 miles easy (1,100'). Falls loop.

Tues - AM: 10 miles intervals. Workout was mile, mile, 1,200, 1,000, mile, mile. All miles except the first were supposed to be fartlek, but I ran a comfortable pace throughout for the most part. Miles ranged from 5:45 to 6:30 with shorter intervals at a similar intensity. Decided to just get some mileage in at marathon/50k pace to save a little something for the weekend's action in Salida. Long cool down with Mike. Really cold to start, but warmed up quickly once the sun hit.
PM: 6 miles easy (800'). Milner Mountain loop.

Weds - Noon: 7 miles easy (1,900'). Horsetooth north summit via north gap. Just a beautiful day out.

Thurs - AM: 10 miles steady (1,400'). The usual 5 mile out and back with the crew. Mike, Jen, Mary, Celeste and Ziggy this morning. Let Mike go on the way back, keeping things nicely under control at something akin to marathon effort. No watch.
PM: 5 miles (1,100') easy. Falls loop. Bumped into Burch at Horsetooth Upper as he was finishing up. Talked him into jogging a Falls loop with me, chatting a bit about the competition at Salida.

Fri - 3.5 miles jogging once we got to Salida.

Sat - 27.5 miles race (4,000'). Salida Marathon. 3:07:58, 2nd. Another good early season indicator, with a six minute PR on this particular course, and a minute or two faster than my previous PR on the slightly faster 2011 course. Got to be happy with that. Tanked a bit mentally with six to go, but regrouped and got back after it to finish strong. Just a really fun morning of racing. Wish they could all be like that. More details to come, but first got to give a big shout out to Josh Arthur - the winner from Crested Butte - who ran strong all morning for a very well deserved win. Burch had told me earlier in the week about his Collegiate Peaks 25 mile record-busting run from last year, so I knew he'd be there or there abouts if in similar form, which apparently he was. He didn't quite show the same form over longer distances last year, but I'm thinking 2013 might be a big year for Josh. Watch this space (the interwebs, that is...) and stay tuned at Quad Rock/Leadville/UROC this summer.

Sun - 5 miles. Jogged out to the start/finish, then did the 2 mile fun run loop and jogged back through town. Felt really good all things considered, with very little soreness to speak of.

Total - 85 miles (10,900')

Another good week in the books, with a solid and encouraging race at Salida. I've really been working hard to keep things under control until now, with Salida the planned for green light. It is now officially time to get seriously serious about getting 100-mile fit. Three months of intensity coming up.

Monday, March 4, 2013

Week Ending March 3

Mon - noon: 7.5 miles (1,900') slogging. Horsetooth north summit (Southridge/Audra). Although there was a decent trench most of the way, the snow was still pretty unconsolidated and choppy which made for a bit of a slog fest. Good and deep up near the summit, which was fun, and then some good wading on Audra. Tiring.
PM: 6 miles (700') easy. Milner Mtn loop. Felt pretty spry coming back up the hill on 38e.

Tues - AM: 8.5 miles intervals. Workout was 5 x mile, with first and last mile at steady effort (cemetery) and middle three as fartlek (city park). A while since I've been to Jane's AM workouts, and I felt it - perhaps some lingering fatigue from Fuego y Agua too. Ran with Mike and Ben, although Ben consistently dropped us on the faster fartlek segments, in addition to the last mile: 5:29, 5:34, 5:37, 5:44 (fell apart), 5:26 (felt terrible).
PM: 6 miles (700') easy. Felt better as the run went on, but that's not saying much as I started out feeling like I was going to have trouble completing the loop.

Weds - PM: 7 miles (1,200') easy. Falls loop with some tooling around in the neighborhood.

Thurs - AM: 10 miles (1,400') tempo. Been a few weeks since I've done the HTH5MO&B, so it was good to get back this morning. Weather man said it was 12 degrees at 6:00, but when the wind's not blowing it just never feels that cold in Colorado. So, yeah, it was really quite a pleasant morning, made all the better by the big bright moon hovering over Horsetooth to the west with day breaking over the plains to the east: Centennial has to be one of the best sections of road on the Front Range for running/biking, IMO, especially at daybreak. If you haven't run it yet, the Horsetooth Half Marathon (which we run the first five miles of for this workout) is an absolute classic and will be celebrating its 40th year in 2013.

Anyway, today was much like many other Thursday mornings: out easy with good friends, and then back at some degree of intensity. I told Mike and Steph at the turn that I wasn't feeling much like pushing on the way back, but by the time I'd climbed north dam hill and given Mike 20 seconds, I guess my competitive nature got the better of me. At first I was content to try and keep the gap at 20 seconds, but by the end of mile two I was pretty determined to catch Mike. Finally did on the last mile back down to Maxwell, and then felt silly for running the workout harder than planned. Splits: 7:50, 6:18, 6:48, 5:03, 4:45 (30:45).
PM: 6.5 easy on the bike paths with the FCTR crew.


---------------------------------------------------------
January: 345.5 miles (51,900)
February: 309 (47,900')
---------------------------------------------------------
2013 Summits
---------------
Horsetooth (7,255') (24)
Arthurs Rock (6,780') (2)
---------------------------------------------------------


Fri - Noon: 7 miles (1,900') easy. Horsetooth north summit via a heavily snowed-in north gap. Once on the rock though, the climbing was good with very little ice - as I suspected would be the case given the warmer temps. Somewhat freakishly, a search and rescue helicopter did a fly by, 50 meters to the west of the rock as I was climbing and then circled again even closer - to the point that I could clearly see the pilot and passenger - before shooting off west towards Buckhorn Canyon.

Sat - AM: 23 miles (3,200') steady with Burch. A nice casual summit of Horsetooth (up Southridge/Audra, down Rock) in the packed and rapidly melting snow, then down 38e to Redstone for a full out and back at the high end of easy, followed by a strong climb up 38e and an easy finish on the Grim Reaper. Spring was most definitely in the air today.

Sun 11.5 miles. 4 miles setting up the Lee Martinez 10k T&H course, then some quicker miles to make the best of sleeping through my (super) early alarm. Had planned on 16 miles, running from home, but ended up driving into town. Ran the final 7 miles at a low to mid-six effort before getting the race underway.
PM: 2 miles carrying Stella down to the Falls and back. Muddy out - snow pretty much all melted out - water flow through the falls was kinda disappointing unfortunately.

Total: 95 miles (11,000')

Pretty good week on balance. Probably take the foot of the gas a little bit this week before heading out to the Banana Belt with the family on Friday after work for the always-fun Salida Marathon weekend. Full-on mileage mode from there.

Sunday, February 24, 2013

Fortnight Ending February 24

Week Ending Feb 17

Mon - 4 miles easy on Bluesky.

Tues - 4 miles easy on Bluesky.

Weds - Off. Travel day.

Thurs - 4 miles easy on Isla de Ometepe w/ Yassine, DJ, and Alex Kurt. A very casual jog around town and down a couple of sandy dirt roads dodging cows, horses, and dogs. Awesome views of Concepcion, the larger of the island's two volcanoes.

Fri - Off. Somehow didn't find the time to get out and jog a few.

Sat - 62 miles (9,000) race. Fuego y Agua 100k.

Sun - Off. Mainly boozing, but a spot of beach time too.

Total: 74 miles (9,000')

Week Ending Feb 24

Mon - Off. Waited for a ferry all day that never came. Costly flight change, then to bed.

Tues - 3.5 miles easy in Managua w/Eric, Yassine and Alex. All four of us were running topless, which I guess is something of a cultural no-no in Nicaragua. Wolf whistles, cat calls and general guffawing by pretty much everyone who passed us. An odd run. Legs felt decent after 15 minutes or so.

Weds - Off. Travel day. Came home to a snowstorm - total 360 from the heat on the front end of the day's journey.

Thurs - 7 miles (1,900') easy. Horsetooth north summit via north gap. Broke tracks on Audra and under Horsetooth. Decided to go up my north gap climbing route, which probably wasn't my best decision of the year so far. Super sketchy on icy rock, but got up safe enough after a few lengthy pauses.

Fri - 7 miles (1,900) easy. Horsetooth north summit on the standard route. Southridge/Audra. Slopped around in the snow a bit, but generally good footing.

Sat - 24 miles (3,600') easy/steady. Horsetooth north summit via Spring Creek/Wathan at a steady clip on the Wathan climb, then back down Rock trail to TH and on to Redstone Canyon via 38e for a full 13 mile out and back at a steady effort. Back home easy via the Grim Reaper. Legs felt great the whole way around, although fatigued a touch towards the end. Apparently no lingering effects from 100k the weekend prior.

Sun - 12 miles easy on the bike paths. Had plans for 16 on Centennial, but it hadn't been plowed and the wind was raging, so opted for bike paths with the few who showed up for FCRC Horsetooth Half training run. Best of a bad situation, I guess. Hiked a bench loop with the kids in about a foot/foot and half of fresh powder up at Horsetooth in the afternoon. So good to finally have a snowfall worthy of mention. Need more, much more.

Total: 53.5 miles (7,400')

I feel pretty good about the race last weekend, although somewhat disappointed with how lazy I got 45 miles in once the race was essentially won. I had a lengthy moment out there under the blazing sun questioning my sanity with regards to the four 100 milers I have coming up this summer. I know in each and every one of those races, I'll have that same moment many times over ... there's no getting around it, so this was a good reminder that I need to build a bit of mental fortitude before I get to the start line in Squaw. You always push on, but the trick is to be able to push on at a hard effort when every bone in your body is telling you to take it easy. I have a few monster workouts planned between now and then that should help with the mental number, plus of course another three months of training.

Really looking forward to Salida in a couple of weeks - always a great early season test of fitness with a good little field to keep the race effort honest. Not sure what kind of snow they got in the valley, but I know that Monarch got a foot and a half over the weekend, so I'm assuming they got a good bit down there too. Expecting less-than-stellar conditions, but that's part of the deal with a March race in Colorado, I guess.

Oh, and just for the record, I did not become a member of the Twitterati last weekend, despite the best efforts of a certain Brit to convince people otherwise.
All Mine! Pic: Amy Perez.

Friday, February 22, 2013

Fuego y Agua 100k

It was hot when we touched down in Managua, like outrageously hot. For a pasty English boy coming in from Colorado, the potential for a meltdown at the weekend's Fuego y Agua 100km run on the twin-conned volcanic island of Ometepe was significant.

In Managua, I met up with Yassine Diboun and Dave James, in addition to a couple of others who would be participating in the Survival Run, a 70km event with a host of natural obstacles and challenges that needed to be overcome in addition to the running.  

The still-active Concepcion. Pic: Sharmantor
The day after our arrival in Managua we were off to Ometepe where the pace of life was serene, the brews were flowing, and the hot tropical sun was tempered ever so slightly by a pleasant lake breeze. A short run after lunch on a sandy dirt track confirmed that, yes, indeed, it was incredibly hot. The views of Concepcion, the largest and most symmetrical of the isalnd’s two volcanoes, were huge and somewhat intimidating. Not intimidating because of the size and grade of the vertical relief necessarily, but more because of the strength of the sun and the exposed nature of the slopes.



Life on the ground moved slowly. Elderly ranchers on horseback looked on in a bemused manner as our little crew of lunchtime runners dodged cows, horses and dogs in the lane. Meanwhile trash and slash piles would smolder gently, releasing an odor that comes to typify the nose space of Nicaragua, and one that exists thanks to the non-existent garbage collection services in the country.

Yassine checking out a burn in Managua. Sharmanator
Some good meals, more than a few Tonas – Nicaragua’s omnipresent brew of choice – and all of a sudden, alarms are blaring telling me that it’s three O’clock on Saturday morning: time to race. My roommates for the trip – Dave James and Alex Kurt – are milling around performing their pre-race rituals: some nip lubing here, some pocket stuffing there and sunscreen slathering everywhere. Dave has come in from a stage race in Costa Rica a couple of weeks before and is sporting an Adonis-like tan so opts for the topless racing option. Ginger-Alex and I on the other hand favor more modest racing attire as we prepare for a day battling the tropical sun.

In terms of participant numbers, the race is really quite small. Between the 50k, the 100k and the Survival Run there aren’t much more than a hundred starters lined up for the 4:00am start; nonetheless, the race is a big deal for Nicaragua, and for the island’s businesses especially this is one of the busiest and most important weekends of the year. For Josue and Paula, the race organizers, the challenges of pulling off the four events are significant to say the very least.

Given the incredibly relaxing pace of island life to this point I have little to no anxiety as I stand on the start line waiting for the starting gun. Quite comically, the survival runners start their day carrying a chicken for the first five miles, and not surprisingly they are all immediately left behind as the race gets underway. Alex, Dave,Yassine, myself and a few others form a lead pack as we head out of town, working together to find course markings in the dark of night. We roll on the sandy dirt track we had previewed a few days previously, enjoying the mild pre-dawn temperatures as we settle into a steady race rhythm.

Race start: Sharmanator
After four to five miles of dirt road we find ourselves on the brick road that circles the island connecting the volcanoes and surrounding towns; it is a road that we will see intermittently throughout the day. A few faster paced miles on the road and then it is a right turn onto a rocky dirt road heading down to the beach. Dave is up ahead being molested by dogs, I’m stumbling around kicking rocks, while Yassine and the others have chosen to take their foot of the accelerator in anticipation of the long, hot day ahead. As Dave and I hit the beach for the first time, the sun is still yet to come up, and it continues to be something of a struggle to find the course markings. A couple of miles down the beach and we hit a dead end with an unmarked dirt road heading off the left. Dave wants to take it, but I’m pretty sure we’ve missed a turn. A couple of islanders on horseback come trotting by and after a broken conversation and much gesticulation it is semi-confirmed that I am right. Not long thereafter, a Guatemalan runner catches up to us and fully confirms after a brief conversation with the locals that we are indeed too far down the beach. Kindly, the herders lead us to the turn we should have taken some 15 minutes earlier.

Getting off course has become such a regular occurrence in my racing history that I’m barely phased by the turn of events. I’m running through a banana plantation on a volcanic island in a country that I’ve never visited before: life is pretty damn good and by crickey I’ve got all day to catch back up to those that passed through while we were wandering around on the beach. Dave seems a little more anxious however and  I can sense that he wants to catch back up as quickly as possible after being informed by locals coming the other way that we’re about five runners back. So, after a mile of faster-paced running I let Dave get on with it, slowing back down to my all-day pacing effort.

It is still dark as I pass through the aid station at the Ojo de Agua natural spring on the isthmus connecting the two volcanoes. Coming out of Ojo, I am soon back on the brick road and almost as soon I am accompanied by Ian Sharman who is squeaking around the race course on a rented and beaten up old pedal bike. Sunlight is just starting to illuminate the shoulder of Maderas, our first volcano of the day, and I can see that it is shrouded in a dense cloud above about 1,000 feet. Ian shoots a couple of pictures before I am quickly directed back onto the beach for a couple of the most stunning miles of running that I’ve ever had the pleasure of enjoying.

Pic: Sharmanator
The sun is now breaking over the horizon behind Maderas, I am running on sand beautifully packed down by the gently breaking lake waves, while headed straight for a lush and mysterious volcano obscured by a cloud of its own making with the sounds of monkeys and tropical birds pulling me in. Even better, I will soon be climbing 4,500 feet of vertical relief to the caldera at the top of the volcano; I can’t help but holler out in joy. I can see Dave a third of a mile ahead up the beach, but I’m not sure if I can make out any other runners beyond that. Either way I am not in the least bit concerned as I figure I’ll make up plenty of ground on the ascent.

Soon after being directed off the beach I make a left turn which marks the beginning of the Maderas climb. It begins on a wide double track trail, which quickly leads to the Porvenir aid station. I take my time hydrating at the aid, as I've decided to maintain the one-bottle MBS Twitch setup that I’ve been using up until now, so I can keep both hands free to help with the steep, slippery and rooted climb ahead. As I pull out, I’m surprised to hear that the lead pack of five is just two minutes ahead and running as a group.

Ah, yes. Pic: Sharmanator
Immediately upon exiting the aid station, the terrain becomes very rocky, and no more than a kilometer up the mountain I take my first – but by no means last – digger of the day on what would end up being an unusually clumsy run for me. Just below cloud level before hitting the jungle proper there are a couple of metal benches set out, so I take the time to look back to check out the views of the isthmus and the lake, which predictably enough are gob-smackingly stunning. I roar again and the monkeys yell back; good god this is fun.
   
No more than a fifth of the way into the climb I catch sight of Sean Meissner, with Yassine a quarter mile ahead of him. I quickly go past Sean but lose sight of Yassine as we re-enter the thick canopy. Then I hit a junction, make a wrong turn, run out of trail, retrace my steps, make the correct turn and then five minutes later re-pass a bemused Sean. Ho hum. The trail has really steepened up by this point and it‘s into full-on, hands-on-knees power-hike mode.

It takes me another 20 minutes to pick up Yassine again, and as always he is in great spirits clearly enjoying his morning as much as I am. He lets me by but matches my pace, so we work up the mountain together checking out the monkeys and relishing this wonderful experience. As we ascend, the air thickens with moisture and the ground turns to mud, while the roots become somewhat treacherous underfoot. As we go past Jamil Coury, running in the 50k race, I decide to err on the side of caution and let Yassine take off while I watch him put his northwest mud running chops to good use.  

After some good slogging, I hit the rim of the crater and drop into the caldera marveling at the dense forest and beautiful crater lake. Yassine is just pulling out of the caldera aid area as I slide in. I take my time hydrating, filling my bottle and chomping on fruit and chocolate, all the time eyeing the bottle of rum quietly calling to me from the tree branch it is set up on. I think better of it and scuttle up the other side of the crater in search of Yassine. At a break in the trees on some good exposed rock I catch back up and once again Yassine and I navigate together seeking the rim and the traverse section through the aptly named 'jungle gym.'

The roots and branches up here are so thick there is zero hope of running. We are now crawling, jumping, swinging and ducking our away along the course; once again the fun level is raised to new highs. It takes some time to work our way through the thick, thick canopy but eventually we begin to descend and once again I let Yassine do his thing through the higher elevation slip and slide terrain. I am grabbing onto branches with every step to stay upright, negotiating massive step downs cautiously and beginning to wish for dry trail. After about 1,500 feet of descent things dry out enough that I finally regain some confidence in my foot placements and begin to let it roll.

Nearing the bottom of the steep stuff, I catch back up to Yassine and once again we go stride for stride on our way to the 50k turnaround on the beach at ‘monkey island.’ We see Nick Coury coming back at us as we approach the 50k finish, followed a couple of minutes later by Dave. We roll in a full six minutes behind Nick, 5:15 into the race after taking just under three hours to negotiate Maderas. The sun by now is high enough in the sky that the morning has become legitimately hot and it is clear that the remainder of this race will mostly be about heat management and dogged perseverance. Running in this kind of heat and humidity is rarely pretty and almost never fast. I pick up a second bottle, chomp on a banana, hydrate aggressively and then get back to it.
50k Finish, 100k turn. Pic: Sharman

Running out of Medina, the small town we are now in, there is absolutely nowhere to hide from the sun, but Yassine and I seem to both be rolling well, surging past each other every ten minutes as our staggered sugar highs kick in gel hit after gel hit. Within two miles we are already reeling in Nick, and then another mile down the road Dave comes into sight. He stops at the turn we had made to get on Maderas earlier in the morning  amid a bit of confusion with the course directions. The four of us regroup and figure out that we’re supposed to head straight to the beach, and soon we are back on that beautifully hard packed sand running away from the volcano with the sun at our back.

The Survival runners are there heading towards Maderas dragging or floating logs along the beach as one of their additional challenges. Meanwhile Yassine and I begin to build a lead at the front of the field. Again, our pacing is somewhat erratic and we surge on and off with the spikes in our blood sugar. I begin to crave the natural pool at the Ojo de Agua spring that is now just a few miles down the track. We pull off the beach, run a mile of road, return through the cow pasture, jig through the banana plantation and then jump into the gloriously cool Ojo pool. I take my time, making sure to really bring down my core body temperature. This allows Dave to catch back up, and he and Yassine get out of the aid station a good minute or two before me. Again, I am not concerned.

Leaving Ojo I find myself back on the brick road, really quite unsure where exactly I am headed. I can see Concepcion off in the distance, but have no idea how long it will take to get there or indeed what the route will be. It takes about 20 minutes to catch back up to Dave, and another 10 to pick up Yassine. Dave is not interested in latching onto my pace, but Yassine and I once again fall into the same funky rhythm we’ve been hitting on and off since the turnaround, surging past each other all the way to the next town down the road. There is a small aid station set up in a little park and again I hydrate aggressively, eating fruit and letting Yassine take off first.

I figure that the Concepcion climb is nearing so plan on trying to build a real lead there. As it turns out, I would pass Yassine once and for all a few minutes past the aid station and he would end up calling it quits at the next aid station due to kidney pains that thankfully turned out not to be serious. The road to La Flor, the penultimate aid station, is one that I am in no hurry to ever see – let alone run on – again; in fact, I’m pretty sure that it’s the dictionary definition of ‘endless.’ Slogging away on this beastly road in the intense late-morning sun with shade to be found nowhere, the runner has a view of Concepcion that somehow never seems to get any closer. I am now reduced to a pathetic shuffle desperately trying to conserve what little energy and drive I have left for the 3,000 foot climb up to the aid station on the shoulder plateau of the Concepcion ridge that I am endlessly being taunted by.

Aid station location is on the hump. Sharman
Finally, and I do mean finally, the aid station materializes. I check the watch and note that I’m 7:18 into the run, meaning that I have 3 hours and 40 minutes to get up, down and back into town if I am to breach the 11 hour barrier that I have arbitrarily set for myself as a time goal. But I’m not that motivated. It’s just too hot to find motivation and that section of road has almost sapped me of my will to live. I am just thankful that the racing aspect of the run appears to be over. Nonetheless, the change of grade – from gradual to ridiculous – on Concepcion is welcome, as is the canopy and breeze, so I steadily make my way up the mountain and to the ridge aid station where I am welcomed by a very strong wind. I take some time to get in a couple of oranges and bananas, somewhat dreading the very steep descent down the mountain in the direction of Moyogalpa and the finish line, which is clearly visible from this great vantage point on the volcano. In my tired state, it looks ridiculously far away.

The descent is loose, steep and incredibly bruising. The course transitions back into the trees, onto singletrack, then doubletrack, I see a house, two, trash on the side of the road, concrete, town, the finish line banner … oh, thank the sweet baby Jesus. I cross in 10:35 for a new course record, but find more satisfaction in the cold Tona that is promptly thrust into my hand. My post-race stomach is in unusually fine fettle and I eat a slice of pizza, drink another beer and then just like that I am back to reality and loving life again.
Pic: Sharman
Thank you Josue, Paula, and everyone on the island of Ometepe. Agua Y Fuego is a truly unique event that is about so much more than racing 25, 50, 75 or 100 kilometers; it’s about community, bridging cultures and promoting travel opportunities in a beautiful country with a very kind heart. Go visit Nicaragua! You’ll be glad you did.  
Tona! Pic: Amy Perez (International Superstar) 
Gear:
Pearl Izumi E:Motion Trail N1s
Pearl Izumi Ultra Shorts
PI Elite Tall Wool Sock
Ultraspire MBS TwitchCell
Ultraspire Isomeric Race bottle
First Endurance Trucker Hat 
Highgear Axio HR
Black Diamond Spot Headlamp

Fuel:

3 x First Endurance EFS Liquid Shot Flasks (1,200 cals, Kona Mocha)
2 x EFS sports drink (250 cals)
12 E-Caps
5 x banana
6-7 x oranges 
4-5 slices watermelon
2 slices pineapple
10-11 cups of Tang
Bottle Ultragen post race

Paula, myself, Jamil, Alex, and Nick hanging at the 100k finish. Sharman.
At packet pickup. Sharman.
Ferry ride over. HAIR! Pics: Yassine
Checking out Ometepe
Killing time waiting (all day) for a ferry that never came. Pic: Margaret Schlacter 

Monday, February 11, 2013

Week Ending February 10

Mon - Noon: 7 miles (1,900') easy. Horsetooth north summit. Audra/Southridge/north gap up and down.
PM: 5 miles (1,100') easy. Falls loop. Bumped into Elijah in the parking lot and circled with him.

Tues - Noon: 11 miles (2,900') easy. Horsetooth north summit. South/Audra/north gap, then Westridge - Spring Creek - Herrington - Stout - Spring Creek - Falls. Slept through my alarm clock this morning, thus missed my regular Tuesday morning workout. Figured I'd head down to Redstone and knock out a tempo run as a replacement effort, but as it was such a gorgeous day I chose to spend some time rolling around in the park instead.
PM: 5 miles (1,100') easy. Falls loop.

Weds - Noon: 7 miles (1,900') easy. Horsetooth north summit. Up/down South/Audra. Tired legs: slogging.

Thurs - AM: 10 miles (1,400') hill tempo. The usual 5 mile out and back on Centennial. As always, we went out at a casual and social effort (this morning w/ Celeste, Ziggy, Slush, Mike, Sarah, Mary and Jen) followed by a hammer drop on the way back. I've been trying to keep these workouts at a true tempo effort over the past few weeks, but got a bit carried away this morning after a more aggressive start up North Dam hill put me at - or close to - PR pace. The North Dam hill mile went in 7:10 (I take the split at a downed reflective T-post right before the turn onto Soldier Canyon Dam, which is actually 1.1 miles), then 6:04 (cattle grate, right on a mile), 6:22 (sign past outhouse, 1.03 miles), 5:18 (right before turn off Spring Canyon Dam, .96 of a mile), 4:49 (Maxwell, .93 of a mile). 29:45 back, 45:00 out. Run is right on 10 miles, but the split distances are a bit random and pace is obviously impacted by grade (although I typically try to keep the effort even). One of the best workouts in town.
PM: 7 miles (1,700') easy. Towers in 36:30. Jogged up with Little Nick on a calm and beautiful evening. Huffing and puffin a bit for the effort; definitely tired from the morning session.

Fri - PM: 7 miles (1,900') easy. Horsetooth north summit. Up/down South/Audra. Felt  pretty good given Thursday's exertions.

Sat - AM: 18.5 miles miles (5,500') hills. Horsetooth Trifecta: south summit (up/down) via Southridge/Audra/Slush's Slit, middle summit (up/down) via Rock Trail/Middle Chimney (caked in bird crap), north summit (up/down) via Falls/Spring Creek/Wathan/North Gap, home via the Grim Reaper. Kept the effort easy but consistent on this one and felt great the whole way around. From the upper lot, total run is a bit under 17 miles with 5,200' climbing. My in-the-park time was 3:09; with a good effort this one could probably be done in the 2:45 range. Might be fun to get a group together one of these days and push the effort a bit to register a time worth shooting for. Made it home just as the snow was starting to fly: perfect timing.  

Sun - AM: 11.5 miles (1,900') easy. From home to Indian Summer junction on Bluesky and back. Legs were tired from yesterday's Horsetooth trifecta, but loosened up a bit as the run progressed. Cold headwind coming home made things a touch unpleasant, but the final 650 foot climb on 38e/Grim Reaper felt good and smooth, which was a nice way to finish out the week.

Total: 89 miles (21,300')

Got in the hills a little bit more this week, with seven Horsetooth summits and various other bits and pieces. I'll reverse that next week with next to no vertical and just a limited amount of running as I get ready for the Fuego Y Agua 100k, which includes at least two decent climbs up and down the two volcanoes that essentially form the island of Ometepe.

I found some time yesterday to look at a couple of race reports from previous years, and by all accounts the climb/descent of the first volcano, Maderas, will be pretty wild, while the second volcano - the active one - should be a bit more tame. According to race director Josue, 11 hours is the standard to beat, and while this trip is really not about setting things on fire (bada-bing), the goal - on paper - seems doable, but you never know until you get into the thick of the terrain. Really though, I'm just super geeked to be heading to a country I've never been to before in a part of the world I really don't know that well. Fly out Wednesday.

Not your average Colorado trail.