Now that the Leadville race is over, what happens with the running now? As many posts have indicated, much effort was put into getting ready for this race and even though the performance was not quite as planned, the training efforts paid off. Needless to say, it is time for the mileage to reduce to a more comfortable level but yet hopefully the quality of the running can continue/return to a more intense level...after a couple of weeks to let the bones heal!
Monday; July 18th: Oh Paleeezzzeee.....running didn't even cross the mind! Ok..that's not true, but Traysen and I did not even go for a walk!
More thoughts: As mentioned in the Leadville report, a volunteer at the third aid station turned the race around for this ole girl. Not sure why her words made the difference, but this proves the importance/influence/effect a volunteer can have on a runner/competitor. We often give a cursory "thanks for volunteering" to those that dedicate their own time for another's benefit but often times many of us forget that if it were not for volunteers, these special events would not take place. Those in leading volunteer positions are often not paid but yet put in many hours of work and sometimes deal with frustrating issues. So, what drives these unpaid heroes to continue to give to others? For many, it is a belief in a cause...in the case of running, a belief in the benefits of promoting a healthy lifestyle and friendship through exercise/competition.....For others, it is a desire to give back to what has been given to them. Many of those that volunteer at our races are runners themselves and volunteering is one way to show appreciation to those who have volunteered at a race they have run. For some folks (and I have seen this many times at races), it is a parent volunteering with their children and thus instilling the gift of giving your time to others. Whatever the reasoning and whatever the amount of volunteering a person does, it is important to remember that giving your time for the benefit of others can be very rewarding and it could be your words, actions, or caring touch that can make the difference for a runner/competitor.
Tuesday; July 19th: Off to work. Except for that HUGE blister, running could have been possible this morning...
Wednesday; July 20th: In downtown LA this am, so it was a day in the gym. A decent weight lifting session of abs, shoulders, and back and THEN.....to the treadmill.....honestly, it did not go too bad...a basic 5 miler at 6.5 mph....that darn blister area was really the biggest issue, but the legs, back, etc were just tired but working just fine.
Thursday; July 21st: After a red eye into Indy, IN, it was a sleeping morning but finally down to the gym at 1pm. (100 degrees outside, so running outdoors was not an option). Nothing too fancy today; just a weight lifting session of legs and abs and then an easy 5 miler on the elliptical. Since the blister on the right foot is having ugly issues, I opted to just wear a thick bandage and a sock for the workout...does this count as a start into the barefoot running craze? (no, I am not going to take a picture of the foot and post it here.....that is gross! Some of you are really sick!)
Friday; July 22: Flying all day and then long commute home.
Saturday; July 23rd: A rough night of not much sleep so it was a gentle trot with Traysen for about 5 miles.
So, the question was posed: Why the blister in the Leadville race? I dunno! Well, ok...I can go with this: For the past couple years the training/racing has been done in New Balance 1223s ( a few pair); a big clunky shoe with a wide toe box and a straight last. When I was buying shoes this past early spring, I found some New Balance trail shoes, model NB 573, that fit like a soft glove. (After this many years of running, the ole foot knows if a shoe will work or not within the first minute of being on the foot; in fact, most times, I can eliminate shoes just by looking at the toe box and the last, without even trying a pair on.)
Anyhow, about two weeks prior to Leadville, the latest pair of 1223s had completely lost any form of support and had to be retired. The new NB 573s came off the shelf and had about 70 miles on them prior to the race. Even with my massive mileage, this would have considered them "broke in." However, there were two key aspects that had not been tested with these shoes. 1. the longest run on these puppies was about 15 miles; no problems at that distance. 2. these shoes had remained completely dry in the first 70 miles. Not sure if any other trail runners notice, but shoes change once they get wet; while still 100% usable, the structure changes to a more stiff shoe and often times they develop a curved feature along the bottom. With the 1223s (and many other models I have worn), there is not a problem with increasing the miles on a shoe or with getting it wet. As has been mentioned, the shoe works when trying it on for the first time or it does not work and back to the store shelf it goes. So, there would have been no reason for me to believe that this shoe would not work once wet or once the mileage increased.That is all I can come up with for the blister problem. Or it could be that the ole Murphy's Law kicked in...(remember my last?) and anything that can wrong, will go wrong...and will go wrong at the most inopportune time!
Sunday; July 24th: A third weight lifting session for the week with P90X abs, biceps and triceps. Then out the door at the house with Traysen. Just a basic 6 miler.
Summary: A decent recovery week from last week's effort and an improvement on the weight lifting.
Over the years, especially in more recent times, I have read numerous blogs, books, race reviews, etc and have noticed how many individuals come up with "mantras." Also known as a key phrase to keep the ole body moving when the mind wants it to stop....or maybe when the mind thinks it should stop! Here a few that I have "borrowed" during these times of forcing body over mind:
"You can always do more than you think you can." by race director for the Leadville 100.
"Relentless Forward Progress", a book by Byron Powell of iRunFar.com
"There will always be a rough spot in an ultra; it was the runner does with the rough spot that determines the outcome of the race." A video by Geoff Roes, ultra runner who has won 7 out of 8 100 milers.
"When you transition from a walk phase back to the running in an ultra, ease back into the running." article in Running Times Mag.
" Don't worry too much about a plan--keep it simple and minimize anything that distracts from the actual doing. " by Tony Krupicka on his Incline Club profile.
"Just relax and GO!" This is my favorite since I heard a few thousand times from my skating coach. He would be on my tail as we flew around the skating floor and would repeat this phrase in addition to this: "don't let those big boys kick your butt!"
"The Race is not always to the Swift but to those who keep on Running." a quote found on an inspiration plaque on my desk. This is perhaps the phrase I live by on a daily basis.
Sunday, July 24, 2011
Wednesday, July 20, 2011
July 11 to July 17
Well, it is the week of the Leadville Silver Rush 50 mile race, to be held on Sunday. Am I ready? About as ready as a girl can get! Some short, but somewhat intense runs are planned for the first part of the week and then a day or two off as we get to the weekend.
Monday; July 11th: Lazy family here....finally crawling out from the covers at 430am...and down to the gym by 525am.....a good weight lifting session of P90X abs, chest, and shoulders and then out for a quick, push the pace for 6 miles.
A discovery was made this morning: Traysen the doberman likes run quite a bit faster than ole Mom here. So, in an effort to keep him entertained and in an effort to run faster, I let him set the pace today. Obviously much faster than my little trot, we now have a new method of speed work! Just let Traysen set the pace!
Tuesday; July 12th: An easy 6 miler with Traysen...feeling not so overtrained or tired....
Wednesday; July 13th: Arriving in Missoula around midnight and then up way too early today, the run went actually quite well. A nice 5 mile trot on the flat Kim Williams trail by the Clark Fork River. At the end, it was a U turn back to the Hellgate Canyon trail, a steep climb through the Lolo National Forest. Always a favorite running spot since this is a rocky, steep climb on a single track with nothing but grasses, moss, trees and wildflowers along the way. With the Leadville race on Saturday, I opted not to go to the top and turned around a one of the switchbacks for the easy downhill trot back to the hotel. Total for the day: about 10 miles.
ftp://ftp.ci.missoula.mt.us/Maps%20and%20Graphics/Parks%20and%20Rec/Trails/mapside11-9-final_s2_web-small.PDF
Home away from home in Missoula; the Doubletree Hotel.
Thursday; July 14th: Off due to work.
Friday; July 15th: Off due to working around the house and trying to taper for the race on Sunday.
Saturday; July 16th: Couldn't stand another off day...so, down to the basement bright and early for a weight lifting session of abs, biceps and triceps. Then, out the door with Traysen for a basic 4 miler! Yes, that is four miles......and only 4 miles.
Sunday; July 17th: Leadville 50 mile Race Day!!!!
Well, I finished...but here are the details:
As for the race: The Leadville 50 mile Silver Rush starts in Leadville and travels throughout the old mining roads/trails to the east of town. An out n back course, it starts at 10000 feet MSL and crests 12000 + feet MSL four different times and involves nothing but hills,....mostly up! ....some running water crossings and quite a bit of dusty trail! The beauty of the course is amazing. With the mining tailings, the aspen lined sections, the low lying areas full of snow melt water that runs swift, the wide open views of Iowa Amphitheater and Ball Mt, and especially the wild flower fields coming into and out of Stumptown, the half way point in the race, the course will keep the eyes filled.
The race organization is top notch. Started on time, well marked course, well stocked aid station all day long, and amazing volunteers that made the race a success. A visit to the website will give quite a bit of detail on the race itself and all was as is posted.
As for Sarah's adventure: In a nutshell: Ran ok and finished in my predicted time, but could have run much better. No sleep the night before, a slightly tweaked back, and mostly "couldn't get my head together" for the first 19 miles lead to a less than "lively" effort. It all started off reasonably well, but it was a struggle to get through those first 19 miles. At each aid station I was considering calling it a day due to a now very achy back and my head just wasn't in the right place. And as most of us know, if your head is not screwed on straight in a race, it often leads to valid or invalid body issues. The back hurt, there was a blister developing on the right inside foot (what tha? I never get blisters!), it was getting hot, and a variety of excuses/issues wandered through the one brain cell. However, as each of the first three aid stations was passed, the ole body kept going and it was in the third aid station that a volunteer turned the entire race around. As I was standing with water in hand and most likely a strained look on the mug, she said, "how ya feeling?" The reply, "Awful...nothing serious...but awful." She then quickly said, "well, you are going to go down this trail for another 6 miles and then you are going to be at the halfway point and this race will be in the bag. Then, you are going to come back through here and go that a way til you get to the finish." For whatever reason, her words changed everything because as I took off ....well, resumed relentless forward motion. anyway.....everything was much better, although the back and the blister were now very valid problems. The next 6 miles did go quite well with mostly a steady trot down into Stumptown where a wonderful crew of one husband and four dogs awaits the arrival. What a sight to see 4 waggin tails and a "what do i do?" husband!!! The licks, hugs, kisses, diet coke and poweraid were a most welcome relief and then it was back out to the task at hand!
From Stumptown, the trotting continued, well, except for that steep slog up Ball Mt... through aid station 3 (about 32 miles into the race), all systems, except the back and rapidly growing blister on the right foot, were working well ..... as soon as I rolled into the last crewed aid station, Jim and Traysen were there with fresh diet coke and poweraid..and some much needed ice to cool the radiator. The next 4 miles or so were not too steep but yet not too gentle climb back up to the Iowa Amphitheater crest. This section went fairly well despite a mid day sun with no cloud relief. At one point, the ole internal radiator was overheating and the pace had to be reduced for a bit. Once cresting the top, it was a long 10 mile mostly descending trail back to the finish. This section should have gone quite well; however, a blister on that right foot had now burst (yes, yuck and ouchy!!!) and was providing considerable "issue." And after that uphill from the last aid station, the back was trashed. (too many ibuprofen had already gone down the gullet so that was not an option at this point) So, when I should have been blazing down the trail, the ole bones were tip toeing as if walking on pins n needles. Finally, after reaching the last aid station at 43.0 miles, the painful foot and back had both reached a level of comfortable pain and the pace was quickened til the finish line. Speaking of which....that finish line was a welcome sight along with my wonderful crew of one husband and 4 wiggly dogs!
Lessons learned/training improvements:
1. No camping the night before a big race. Although the campground did quiet down, it was difficult to get any sleep even with the proper gear. (usually sleep quite well in a sleeping bag). One factor in this camping issue is the prep...it is quite a bit of work to drag all the equipment out of the basement, get all the dog gear ready, load it all into the truck and then do all the setup at the campground. Not really a good idea to have a busy/somewhat stressful day before a big race. For this race in particular, a room at the Super 8 will be much easier and produce much more sleep.
2. While the training for this specific race was good, there is room for improvement. Train more on the course...it seems as though this ole head needs to spend as much time as possible on a race course in order to hit the starting line with full confidence. Also, even though I had trained on the various parts of the course over two different training runs, I needed to train on the more challenging sections, especially the steep climb coming out of Stumptown (halfway aid station). Additionally, there should have been more long hill repeats on technical terrain. Not necessarily rock hopping as is found on Barr Trail between Barr Camp and A frame, but more hard charges up sections that contain at least a 5% grade with many embedded rocks and tree roots on the trail.
3. Work on crew coordination. It was Jim's first time crewing and he did a great job! Thanks Honey...you made the day a success! But with more guidance from me we could have made the aid station breaks a bit more efficient. It doesn't seem like much, especially since this ole girl is not a front runner, but every second counts and spending too much time/energy on aid station stuff is mentally taxing. (And given me being not fond of stopping, these transitions need to be efficient)
4. Learn to enjoy the race itself. As I have mentioned several times in the past, the running is more about the training and enjoying being out on a trail with just myself, with Traysen or with a few close running friends. And while, I do not want the running to become some crazed, pressure filled endeavor, it would be better if I could just enjoy a race without all the mental anguish. It seems as though once I start walking or watch as some folks pass, it is difficult to stay in the race mentally. The whole attitude goes down the tubes and so does the performance and while I have worked on this over the last few years, there is considerable work to be done. Hopefully over time, the ole brain can really come to terms with this and I can just run my own race and realize and be happy with the idea that I am very lucky to be able to be out there running. Improvement can hopefully be found in just enjoying being on a beautiful course with like minded folks and also come to terms with the fact that, unlike in the speed skating days, I am not competitive as a front runner. (oh, no, age has nothing do to with it!!!)
5. While training for races of this distance, the overall weekly mileage usually prevents weight lifting sessions of more than a couple of times a week. And these sessions are limited to upper body only and nothing on the legs. So, an improvement on leg strength can be made with a change in the weight lifting.
Summary of the race: As mentioned: I finished and I actually finished in the time frame that was predicted. However, in reflection, the finish time could have been much quicker....at least an hour quicker. Also, instead of beating myself up on a performance that was not perfect, it has been easy to find areas of improvement and to be happy with finishing a very difficult race. Would I do this race again? Absolutely!!! In fact, that is another good point: by running a slower race, next year, it will be easy to beat the finish time! Also, and more importantly, with lessons learned and a dedication to make the improvements needed in training, a future Leadville Silver Rush 50 miler will no doubt produce a better performance.
A few pics:
Between aid station 3 and the half way point of Stumptown. Ball Mountain is on the left. The course winds around and UP this mountain.
This is the start of the race. A quick uphill blast that rewards the first female and male to the top of this little beast with a silver dollar! Most of us opted to save the energy and walk the darn thing!
Not sure, but this looks like Rebekka from our own Manitou Springs. She is training very hard this year for Leadville 100. Nevertheless, this is one of the easier sections of the course with not too many rocks or steep hills.
The mountain bike race is held on the same course the day before the run. This pic explains why running the course is much easier than biking it....why carry a 20 pound bike for a hike!?
Thanks to The Smudge Blog for the pics!
Summary of the week: With the race, a great week of running with additional highlights of the Missoula run. What is next? Well, no plans for races! It is time to pull the mileage back to something more sane (this will be difficult since I am never really sure what sane means?!). After a recovery from this race for a couple of weeks, hopefully the ole bones and head can change the focus and move towards those improvements mentioned.
Total Miles for week: 80.0
Monday; July 11th: Lazy family here....finally crawling out from the covers at 430am...and down to the gym by 525am.....a good weight lifting session of P90X abs, chest, and shoulders and then out for a quick, push the pace for 6 miles.
A discovery was made this morning: Traysen the doberman likes run quite a bit faster than ole Mom here. So, in an effort to keep him entertained and in an effort to run faster, I let him set the pace today. Obviously much faster than my little trot, we now have a new method of speed work! Just let Traysen set the pace!
Tuesday; July 12th: An easy 6 miler with Traysen...feeling not so overtrained or tired....
Wednesday; July 13th: Arriving in Missoula around midnight and then up way too early today, the run went actually quite well. A nice 5 mile trot on the flat Kim Williams trail by the Clark Fork River. At the end, it was a U turn back to the Hellgate Canyon trail, a steep climb through the Lolo National Forest. Always a favorite running spot since this is a rocky, steep climb on a single track with nothing but grasses, moss, trees and wildflowers along the way. With the Leadville race on Saturday, I opted not to go to the top and turned around a one of the switchbacks for the easy downhill trot back to the hotel. Total for the day: about 10 miles.
ftp://ftp.ci.missoula.mt.us/Maps%20and%20Graphics/Parks%20and%20Rec/Trails/mapside11-9-final_s2_web-small.PDF
Home away from home in Missoula; the Doubletree Hotel.
Thursday; July 14th: Off due to work.
Friday; July 15th: Off due to working around the house and trying to taper for the race on Sunday.
Saturday; July 16th: Couldn't stand another off day...so, down to the basement bright and early for a weight lifting session of abs, biceps and triceps. Then, out the door with Traysen for a basic 4 miler! Yes, that is four miles......and only 4 miles.
Sunday; July 17th: Leadville 50 mile Race Day!!!!
Well, I finished...but here are the details:
As for the race: The Leadville 50 mile Silver Rush starts in Leadville and travels throughout the old mining roads/trails to the east of town. An out n back course, it starts at 10000 feet MSL and crests 12000 + feet MSL four different times and involves nothing but hills,....mostly up! ....some running water crossings and quite a bit of dusty trail! The beauty of the course is amazing. With the mining tailings, the aspen lined sections, the low lying areas full of snow melt water that runs swift, the wide open views of Iowa Amphitheater and Ball Mt, and especially the wild flower fields coming into and out of Stumptown, the half way point in the race, the course will keep the eyes filled.
The race organization is top notch. Started on time, well marked course, well stocked aid station all day long, and amazing volunteers that made the race a success. A visit to the website will give quite a bit of detail on the race itself and all was as is posted.
As for Sarah's adventure: In a nutshell: Ran ok and finished in my predicted time, but could have run much better. No sleep the night before, a slightly tweaked back, and mostly "couldn't get my head together" for the first 19 miles lead to a less than "lively" effort. It all started off reasonably well, but it was a struggle to get through those first 19 miles. At each aid station I was considering calling it a day due to a now very achy back and my head just wasn't in the right place. And as most of us know, if your head is not screwed on straight in a race, it often leads to valid or invalid body issues. The back hurt, there was a blister developing on the right inside foot (what tha? I never get blisters!), it was getting hot, and a variety of excuses/issues wandered through the one brain cell. However, as each of the first three aid stations was passed, the ole body kept going and it was in the third aid station that a volunteer turned the entire race around. As I was standing with water in hand and most likely a strained look on the mug, she said, "how ya feeling?" The reply, "Awful...nothing serious...but awful." She then quickly said, "well, you are going to go down this trail for another 6 miles and then you are going to be at the halfway point and this race will be in the bag. Then, you are going to come back through here and go that a way til you get to the finish." For whatever reason, her words changed everything because as I took off ....well, resumed relentless forward motion. anyway.....everything was much better, although the back and the blister were now very valid problems. The next 6 miles did go quite well with mostly a steady trot down into Stumptown where a wonderful crew of one husband and four dogs awaits the arrival. What a sight to see 4 waggin tails and a "what do i do?" husband!!! The licks, hugs, kisses, diet coke and poweraid were a most welcome relief and then it was back out to the task at hand!
From Stumptown, the trotting continued, well, except for that steep slog up Ball Mt... through aid station 3 (about 32 miles into the race), all systems, except the back and rapidly growing blister on the right foot, were working well ..... as soon as I rolled into the last crewed aid station, Jim and Traysen were there with fresh diet coke and poweraid..and some much needed ice to cool the radiator. The next 4 miles or so were not too steep but yet not too gentle climb back up to the Iowa Amphitheater crest. This section went fairly well despite a mid day sun with no cloud relief. At one point, the ole internal radiator was overheating and the pace had to be reduced for a bit. Once cresting the top, it was a long 10 mile mostly descending trail back to the finish. This section should have gone quite well; however, a blister on that right foot had now burst (yes, yuck and ouchy!!!) and was providing considerable "issue." And after that uphill from the last aid station, the back was trashed. (too many ibuprofen had already gone down the gullet so that was not an option at this point) So, when I should have been blazing down the trail, the ole bones were tip toeing as if walking on pins n needles. Finally, after reaching the last aid station at 43.0 miles, the painful foot and back had both reached a level of comfortable pain and the pace was quickened til the finish line. Speaking of which....that finish line was a welcome sight along with my wonderful crew of one husband and 4 wiggly dogs!
Lessons learned/training improvements:
1. No camping the night before a big race. Although the campground did quiet down, it was difficult to get any sleep even with the proper gear. (usually sleep quite well in a sleeping bag). One factor in this camping issue is the prep...it is quite a bit of work to drag all the equipment out of the basement, get all the dog gear ready, load it all into the truck and then do all the setup at the campground. Not really a good idea to have a busy/somewhat stressful day before a big race. For this race in particular, a room at the Super 8 will be much easier and produce much more sleep.
2. While the training for this specific race was good, there is room for improvement. Train more on the course...it seems as though this ole head needs to spend as much time as possible on a race course in order to hit the starting line with full confidence. Also, even though I had trained on the various parts of the course over two different training runs, I needed to train on the more challenging sections, especially the steep climb coming out of Stumptown (halfway aid station). Additionally, there should have been more long hill repeats on technical terrain. Not necessarily rock hopping as is found on Barr Trail between Barr Camp and A frame, but more hard charges up sections that contain at least a 5% grade with many embedded rocks and tree roots on the trail.
3. Work on crew coordination. It was Jim's first time crewing and he did a great job! Thanks Honey...you made the day a success! But with more guidance from me we could have made the aid station breaks a bit more efficient. It doesn't seem like much, especially since this ole girl is not a front runner, but every second counts and spending too much time/energy on aid station stuff is mentally taxing. (And given me being not fond of stopping, these transitions need to be efficient)
4. Learn to enjoy the race itself. As I have mentioned several times in the past, the running is more about the training and enjoying being out on a trail with just myself, with Traysen or with a few close running friends. And while, I do not want the running to become some crazed, pressure filled endeavor, it would be better if I could just enjoy a race without all the mental anguish. It seems as though once I start walking or watch as some folks pass, it is difficult to stay in the race mentally. The whole attitude goes down the tubes and so does the performance and while I have worked on this over the last few years, there is considerable work to be done. Hopefully over time, the ole brain can really come to terms with this and I can just run my own race and realize and be happy with the idea that I am very lucky to be able to be out there running. Improvement can hopefully be found in just enjoying being on a beautiful course with like minded folks and also come to terms with the fact that, unlike in the speed skating days, I am not competitive as a front runner. (oh, no, age has nothing do to with it!!!)
5. While training for races of this distance, the overall weekly mileage usually prevents weight lifting sessions of more than a couple of times a week. And these sessions are limited to upper body only and nothing on the legs. So, an improvement on leg strength can be made with a change in the weight lifting.
Summary of the race: As mentioned: I finished and I actually finished in the time frame that was predicted. However, in reflection, the finish time could have been much quicker....at least an hour quicker. Also, instead of beating myself up on a performance that was not perfect, it has been easy to find areas of improvement and to be happy with finishing a very difficult race. Would I do this race again? Absolutely!!! In fact, that is another good point: by running a slower race, next year, it will be easy to beat the finish time! Also, and more importantly, with lessons learned and a dedication to make the improvements needed in training, a future Leadville Silver Rush 50 miler will no doubt produce a better performance.
A few pics:
Between aid station 3 and the half way point of Stumptown. Ball Mountain is on the left. The course winds around and UP this mountain.
This is the start of the race. A quick uphill blast that rewards the first female and male to the top of this little beast with a silver dollar! Most of us opted to save the energy and walk the darn thing!
Not sure, but this looks like Rebekka from our own Manitou Springs. She is training very hard this year for Leadville 100. Nevertheless, this is one of the easier sections of the course with not too many rocks or steep hills.
The mountain bike race is held on the same course the day before the run. This pic explains why running the course is much easier than biking it....why carry a 20 pound bike for a hike!?
Thanks to The Smudge Blog for the pics!
Summary of the week: With the race, a great week of running with additional highlights of the Missoula run. What is next? Well, no plans for races! It is time to pull the mileage back to something more sane (this will be difficult since I am never really sure what sane means?!). After a recovery from this race for a couple of weeks, hopefully the ole bones and head can change the focus and move towards those improvements mentioned.
Total Miles for week: 80.0
Sunday, July 10, 2011
July 4 to July 10
The year is now half over! And we are celebrating the 4th of July already! Is it Halloween yet? Christmas? Anywho....a taper week is in order. This means continued training but no distance over 15 miles and the goal for a total this week is about 50 miles.
Monday; July 4th: It's a holiday so where else would I be except working! Actually, this is a holiday that would rather be worked; just not a big bbq/beer drinkin', hootin' an hollarin' kind of girl. Waking up in Salt Lake, it was out the door to enjoy the cool morning air; however, Mother Nature had forgotten to cool off during the night and it was still a smokin' 80 degrees! So, a heated trot was the order of the day for about 7 miles; then to the hotel gym for an upper body and abs routine.
The work part of the day took me to Jackson Hole. While only 40 minutes on the ground, it is beautiful and great to visit for a few minutes.
The Tetons with Black Tail Butte in the foreground and to the left. The Snake River winds through the valley and provides a great moose hangout.
Tuesday; July 5th: A basic 6 miler from home.
Wednesday; July 6th: Off to Leadville with Jim very early. A 7am start from the race start and it was up the mineral belt trail to what I hoped was the race course. Once getting to a power line section, a left turn took the run north and unfortunately I ended up on the dump road! Yuck...but a quick turn around, a jig here and there and I was back on some mining road that was wonderfully rocky and climbing. Passing by the mineral belt trail, I took that out to California Gulch Rd, a right turn and then another nice climb up a dirt road to more bumpy mining roads. At just under the two hour mark, it was a U turn and back to the starting point, minus the dump road portion. About a 14 mile run.
What was good about this run was that it was a nonstop trot and the altitude was not a factor, although I only got to about 11,000 feet. and there are several areas on the race course that are much steeper than this run.
Purple Fringe flower. Plenty of these in bloom along the trails, mostly coming out the rocky sections.
Purple Lupine. Many varieties of this flower but the one grown in Colorado is often found in rocky areas and grows in large groups, covering the forest floor.
Yes, someone called me a "wildflower expert." With a biology degree and having spent time as a volunteer naturalist at a nature center in Littleton, CO, plus many hikes while carrying wildflower books, I know my flowers!
Thursday; July 7th: An at home day with the dogs. Started off with a weight lifting session of abs, back, and triceps and then out the door with Traysen. A nice 10 miler was the order of the day with the pace being pushed over about 6 miles of the run.
Friday; July 8th: We headed out quite early at 5am for a quick 7 miler. Nothing special, just pushed the pace again for about 4 miles.
The taper plan is going somewhat as planned. Although with the time off from work and all systems working well (and starting to not feel so overtrained), it is hard not to log the high mileage. Yeah, I know...pick up the pace and you will forget about the high miles!
Saturday; July 9th: At Lori's invitation/suggestion, I joined her and 4 other folks from the Springs area. Meeting at Starbutts at 5am and then an hour's drive to Frosty Park, on the southern end of Colorado Springs, somewhat near Cheyenne Canyon. About a two mile 4 wheel drive ride dumped us near Forest Service Rd 379 and below Mt. Almagre, our goal for the day.
As we started the climb, the chatter subsided....well, except for John and Bill....With their nonstop entertainment, crazy running stories, and picture taking, I have never laughed so hard while trying to run from 10,000 to 12,000 feet! John and I were running slightly ahead of the others and coming out of treeline when he observed, "you don't stop! and you don't look around much." The reply, "oh, (gasp) there will be some (gasp) sightseeing.....(gasp) and I hate (gasssp ) stopping." John was thinking he needed to determine a metronome/nickname for yours truly. Well, my running girlfriends call me Energizer Bunny, a friend of Jim's calls me BadAss and Jim, the husband, calls me Psycho...all of which are compliments!
Coming out of the trees, passing a gate, we came upon the dam for Stratton Resevoir. Unfortunately, no alpine swim today as the lake was only a mudhole. After a regroup of everyone (I thought we were at our turn around point so I stopped.), we started off towards the dam, where Lori had to give short stumpy legs here a boost to get up onto the dam wall! Thanks Lori...your long legs come in handy!) Then, it was the last 1.5 mile steep climb to the summit of Mt. Almagre. Beautiful views of Pikes Peak, Sentinel Point, the mining area of Cripple Creek, and a view of Colorado Springs. Not even on the top of Pikes Peak can you see far to the west and far to the east! A quick group photo or two and off we went back down the trail, a nice 6 mile cruiser with John pushing the pace a bit. At one point, as he was trotting and these legs were sprinting, he hollars, "I got it." Between gasps of air, "you got what??" I have now been dubbed "BadAss Psycho Bunny!!!" OMG!!! Too cute and just perfect!
A total of 12 miles and what a fun outing! Thanks guys....looking forward to the next high altitude adventure....This was one of those runs that makes this sport too much fun! Some good friends, good altitude, some dirt and rocks with some hills and a beautiful morning...doesn't get much better than that!
From Mt. Almagre, looking to Baldy.
Mt. Almagre in the upper right corner.
Looking to Mt. Almagre from the west.
BadAss Psycho Bunny!
Sunday; July 10th: A day off was needed. Traysen and I went out the door at 6am for a coffee cup in hand walk. With the rain of this past week, there is even a hint of green and the ground is soft. A welcome relief to the dry, fire prone days so far this summer.
Summary: A good taper week with a few nice runs. At the moment, all systems and plans are shaping up perfectly for the Leadville race.
Total miles for the week: 56.0
Monday; July 4th: It's a holiday so where else would I be except working! Actually, this is a holiday that would rather be worked; just not a big bbq/beer drinkin', hootin' an hollarin' kind of girl. Waking up in Salt Lake, it was out the door to enjoy the cool morning air; however, Mother Nature had forgotten to cool off during the night and it was still a smokin' 80 degrees! So, a heated trot was the order of the day for about 7 miles; then to the hotel gym for an upper body and abs routine.
The work part of the day took me to Jackson Hole. While only 40 minutes on the ground, it is beautiful and great to visit for a few minutes.
The Tetons with Black Tail Butte in the foreground and to the left. The Snake River winds through the valley and provides a great moose hangout.
Tuesday; July 5th: A basic 6 miler from home.
Wednesday; July 6th: Off to Leadville with Jim very early. A 7am start from the race start and it was up the mineral belt trail to what I hoped was the race course. Once getting to a power line section, a left turn took the run north and unfortunately I ended up on the dump road! Yuck...but a quick turn around, a jig here and there and I was back on some mining road that was wonderfully rocky and climbing. Passing by the mineral belt trail, I took that out to California Gulch Rd, a right turn and then another nice climb up a dirt road to more bumpy mining roads. At just under the two hour mark, it was a U turn and back to the starting point, minus the dump road portion. About a 14 mile run.
What was good about this run was that it was a nonstop trot and the altitude was not a factor, although I only got to about 11,000 feet. and there are several areas on the race course that are much steeper than this run.
Purple Fringe flower. Plenty of these in bloom along the trails, mostly coming out the rocky sections.
Purple Lupine. Many varieties of this flower but the one grown in Colorado is often found in rocky areas and grows in large groups, covering the forest floor.
Yes, someone called me a "wildflower expert." With a biology degree and having spent time as a volunteer naturalist at a nature center in Littleton, CO, plus many hikes while carrying wildflower books, I know my flowers!
Thursday; July 7th: An at home day with the dogs. Started off with a weight lifting session of abs, back, and triceps and then out the door with Traysen. A nice 10 miler was the order of the day with the pace being pushed over about 6 miles of the run.
Friday; July 8th: We headed out quite early at 5am for a quick 7 miler. Nothing special, just pushed the pace again for about 4 miles.
The taper plan is going somewhat as planned. Although with the time off from work and all systems working well (and starting to not feel so overtrained), it is hard not to log the high mileage. Yeah, I know...pick up the pace and you will forget about the high miles!
Saturday; July 9th: At Lori's invitation/suggestion, I joined her and 4 other folks from the Springs area. Meeting at Starbutts at 5am and then an hour's drive to Frosty Park, on the southern end of Colorado Springs, somewhat near Cheyenne Canyon. About a two mile 4 wheel drive ride dumped us near Forest Service Rd 379 and below Mt. Almagre, our goal for the day.
As we started the climb, the chatter subsided....well, except for John and Bill....With their nonstop entertainment, crazy running stories, and picture taking, I have never laughed so hard while trying to run from 10,000 to 12,000 feet! John and I were running slightly ahead of the others and coming out of treeline when he observed, "you don't stop! and you don't look around much." The reply, "oh, (gasp) there will be some (gasp) sightseeing.....(gasp) and I hate (gasssp ) stopping." John was thinking he needed to determine a metronome/nickname for yours truly. Well, my running girlfriends call me Energizer Bunny, a friend of Jim's calls me BadAss and Jim, the husband, calls me Psycho...all of which are compliments!
Coming out of the trees, passing a gate, we came upon the dam for Stratton Resevoir. Unfortunately, no alpine swim today as the lake was only a mudhole. After a regroup of everyone (I thought we were at our turn around point so I stopped.), we started off towards the dam, where Lori had to give short stumpy legs here a boost to get up onto the dam wall! Thanks Lori...your long legs come in handy!) Then, it was the last 1.5 mile steep climb to the summit of Mt. Almagre. Beautiful views of Pikes Peak, Sentinel Point, the mining area of Cripple Creek, and a view of Colorado Springs. Not even on the top of Pikes Peak can you see far to the west and far to the east! A quick group photo or two and off we went back down the trail, a nice 6 mile cruiser with John pushing the pace a bit. At one point, as he was trotting and these legs were sprinting, he hollars, "I got it." Between gasps of air, "you got what??" I have now been dubbed "BadAss Psycho Bunny!!!" OMG!!! Too cute and just perfect!
A total of 12 miles and what a fun outing! Thanks guys....looking forward to the next high altitude adventure....This was one of those runs that makes this sport too much fun! Some good friends, good altitude, some dirt and rocks with some hills and a beautiful morning...doesn't get much better than that!
From Mt. Almagre, looking to Baldy.
Mt. Almagre in the upper right corner.
Looking to Mt. Almagre from the west.
BadAss Psycho Bunny!
Sunday; July 10th: A day off was needed. Traysen and I went out the door at 6am for a coffee cup in hand walk. With the rain of this past week, there is even a hint of green and the ground is soft. A welcome relief to the dry, fire prone days so far this summer.
Summary: A good taper week with a few nice runs. At the moment, all systems and plans are shaping up perfectly for the Leadville race.
Total miles for the week: 56.0
Sunday, July 3, 2011
June 27 to July 3
A recovery week is in order...at least til the end of the week anyway. With work this week, the running will be drastically reduced for a few days, but hopefully I can have a couple of hard workouts along the way.
Monday; June 27th: Off to work today and a day off from running.
Tuesday; June 28th: Was hoping to sleep late in Spokane, but the ole brain started at 6am; so down to the hotel gym at 7am or so for abs, shoulders, and biceps. Out the door by 830am for what was supposed to be a nice trotter run along the Spokane River and Falls. Well, it was nice for a couple of miles, although quite warm. BUT THEN! There was this little piece of pavement on the bike path...it was sticking up in the air about a quarter of an inch! Now, do you think I could navigate over/around/through/beside this little bump in the road? OH NO>...head over tea kettle! There were two guys walking towards me and not sure what was behind...but as I sat on the ground, assessing the damage, I heard this: "Wow, it really cut your leg pretty bad." (I think my less than ladylike words told him all was really ok.) Since all parts were still attached...well, minus some skin over various places....the dirt was brushed aside and off I went again....with the two fellas exclaiming what a tough girl I was...OH Palezzzzz...it hurt like *&%$())@%^! As usual after a fall, things loosened again and I finished the run. Now sporting rashes, cuts, scraps on the right knee, right shoulder, both hands and right side of the ribs, tomorrow morning is gonna be stiff at first! Mileage today? Hopefully 5 total.
Spokane Falls.
Wednesday; June 29th: Maybe it was a good thing that the day started with work early and ended late. This morning my body looked like it had been in a discussion with the entire gang from Harlem after I had encroached on their territory! (In New York tonight.) Didn't think it was that bad of a tumble, but it appears that pavement was ANGRY!
Thursday; June 30th: Nuthin! Working all day.
Friday; July 1st: Nothing fancy this morning, just a quick 5 miler with Traysen.
Saturday; July 2nd: A 230am wakeup to go running....Yep, I am psycho! BUT, it was well worth it. Meeting about 10 of the Team Crud fellas and Gina (the only other girl) at the Cog Parking lot, it was a 430am start up Barr Trail. Darkness still hung over the trail for the first several switchbacks through the Ws, but what a beautiful sunrise. The guys and Gina quickly left the ole girl in the dust, but that was ok. With Leadville in two weeks, this had to be an easier effort. (Luckily, the effects of Tuesday's digger had faded.) As the climbing continued, the Ws passed and the scrub oak took over; one thing noticeable over the last few runs on the Peak is that the trail is washed out with many areas needing the annual dose of filler dirt. (Or is that these short, stubby legs are just noticing the rock hopping more these days?) From the Ws to Barr Camp was the usual trot and at this time of year plenty of wildflowers to view with No Name having a good display of columbines. Climbing through Barr Camp went quickly (no stopping) and then it was into the challenging 3 miles to A Frame. I find this section particularly difficult with the technical aspects of continual large rocks and tree roots....not to mention a gain in altitude of about 1500 feet. Today proved to be quite mentally taxing during this 3 miles and a few times I thought that 20 miles round trip would quite enough, but alas after moving past the A Frame sign, the trail moves into a favorite section of twisted pine and alpine wildflowers. From there the climbing returned to an easy effort and the ole mind was revived into continuing to the top. A non stop fast hike until reaching the 16 Golden Stairs...I think there is a huge wall there and I just fizzle .....from the bottom of the stairs to the top (about a half mile? total), I crawl, stop, boulder hop, cuss, huff, puff, hands on the knees rest, BUT what a great feeling to reach that sign at the top. A quick breather and a swig of water and back down the trail.
Maybe I am getting old and more conservative ...or maybe I am just a wimp in terms of downhill running...or maybe it is the numerous downhill diggers encountered over the years..... BUT blazing down Barr Trail ( or most any other downhill, technical trail), just doesn't happen, It's more like tip toeing through the tulips, carefully placing each foot and working diligently to stay upright. Nothing eventful happened on the trot down and the effort was completed with only one stop at Barr Camp to refill a water bottle. One aspect very noticeable was the temperature! That trail has never been hotter! And it was still late morning!
All in all, a nice run....not a fast effort that would be attempted in an actual race, but the run had these highlights;
*turned what has always been viewed as an intimidating race into a training run; a huge mental confidence increase
*stayed upright!!! OH yeah!!!
*trotted up to Barr Camp; trotted all the way down
*beat my race ascent time by quite a bit; beat my overall race time by a good margin and the effort was not fast as would be in the race
* did the run unaided....two water bottles and a couple of gels with some endurolytes
*the distance was not a challenge; all systems were working great
Areas to improve:
*run more from Barr Camp to the top, especially once past A Frame
*gain more confidence in running downhill at a faster rate
*continue to work on hill climbing and a faster pace.
Total miles today: 25.0
Forget me nots....common flower above treeline
The east face of Pikes Peak can be a mentally tough view, knowing you have to climb that entire section through a series of switchbacks. Honestly, it is only about three miles total!
Sunday; July 3rd: Up again at 230am! Why did it seem easier on Saturday when the plans were to go running up and down Pikes Peak verses going to work!?
Flying all day and a 100 degree temp in Salt Lake yielded a day off.
Perfectly sore after yesterday's effort; just what would be expected.
Summary: A good off/recovery week of running. The best day of course was the run on Barr Trail, an outing I have wanted to do for a few years. Again, this is now a training run and not the intimidating race/challenge it has been in the past, a paradigm shift. During this effort on Saturday, I was often reminding myself of a paragraph from the book, To The Edge, by Kirk Johnson. As he is running across the Badwater course in Death Valley, he continually reminds himself to just make it to the support van up ahead; do not think about what is beyond that van. Once at the van, refill water and continue to run to the van again...and repeat and repeat. He finished the race. As the Barr Trail climbs, there are points where the summit is clearly visible; it is at these sections where this "run to the next switchback/tree/rock" comes into play and the rest of the trail will take care itself. Looking at the Peak so far away and so high can mentally shoot you down when you consider the whole challenge at once.
From here, I can have a goal to better Saturday's time on the same course. Hopefully, Tuesday was the once a year digger and the remaining of year will be all efforts in the vertical position!
Total miles: 35.0
Total miles for 2011: 1625.0
Monday; June 27th: Off to work today and a day off from running.
Tuesday; June 28th: Was hoping to sleep late in Spokane, but the ole brain started at 6am; so down to the hotel gym at 7am or so for abs, shoulders, and biceps. Out the door by 830am for what was supposed to be a nice trotter run along the Spokane River and Falls. Well, it was nice for a couple of miles, although quite warm. BUT THEN! There was this little piece of pavement on the bike path...it was sticking up in the air about a quarter of an inch! Now, do you think I could navigate over/around/through/beside this little bump in the road? OH NO>...head over tea kettle! There were two guys walking towards me and not sure what was behind...but as I sat on the ground, assessing the damage, I heard this: "Wow, it really cut your leg pretty bad." (I think my less than ladylike words told him all was really ok.) Since all parts were still attached...well, minus some skin over various places....the dirt was brushed aside and off I went again....with the two fellas exclaiming what a tough girl I was...OH Palezzzzz...it hurt like *&%$())@%^! As usual after a fall, things loosened again and I finished the run. Now sporting rashes, cuts, scraps on the right knee, right shoulder, both hands and right side of the ribs, tomorrow morning is gonna be stiff at first! Mileage today? Hopefully 5 total.
Spokane Falls.
Wednesday; June 29th: Maybe it was a good thing that the day started with work early and ended late. This morning my body looked like it had been in a discussion with the entire gang from Harlem after I had encroached on their territory! (In New York tonight.) Didn't think it was that bad of a tumble, but it appears that pavement was ANGRY!
Thursday; June 30th: Nuthin! Working all day.
Friday; July 1st: Nothing fancy this morning, just a quick 5 miler with Traysen.
Saturday; July 2nd: A 230am wakeup to go running....Yep, I am psycho! BUT, it was well worth it. Meeting about 10 of the Team Crud fellas and Gina (the only other girl) at the Cog Parking lot, it was a 430am start up Barr Trail. Darkness still hung over the trail for the first several switchbacks through the Ws, but what a beautiful sunrise. The guys and Gina quickly left the ole girl in the dust, but that was ok. With Leadville in two weeks, this had to be an easier effort. (Luckily, the effects of Tuesday's digger had faded.) As the climbing continued, the Ws passed and the scrub oak took over; one thing noticeable over the last few runs on the Peak is that the trail is washed out with many areas needing the annual dose of filler dirt. (Or is that these short, stubby legs are just noticing the rock hopping more these days?) From the Ws to Barr Camp was the usual trot and at this time of year plenty of wildflowers to view with No Name having a good display of columbines. Climbing through Barr Camp went quickly (no stopping) and then it was into the challenging 3 miles to A Frame. I find this section particularly difficult with the technical aspects of continual large rocks and tree roots....not to mention a gain in altitude of about 1500 feet. Today proved to be quite mentally taxing during this 3 miles and a few times I thought that 20 miles round trip would quite enough, but alas after moving past the A Frame sign, the trail moves into a favorite section of twisted pine and alpine wildflowers. From there the climbing returned to an easy effort and the ole mind was revived into continuing to the top. A non stop fast hike until reaching the 16 Golden Stairs...I think there is a huge wall there and I just fizzle .....from the bottom of the stairs to the top (about a half mile? total), I crawl, stop, boulder hop, cuss, huff, puff, hands on the knees rest, BUT what a great feeling to reach that sign at the top. A quick breather and a swig of water and back down the trail.
Maybe I am getting old and more conservative ...or maybe I am just a wimp in terms of downhill running...or maybe it is the numerous downhill diggers encountered over the years..... BUT blazing down Barr Trail ( or most any other downhill, technical trail), just doesn't happen, It's more like tip toeing through the tulips, carefully placing each foot and working diligently to stay upright. Nothing eventful happened on the trot down and the effort was completed with only one stop at Barr Camp to refill a water bottle. One aspect very noticeable was the temperature! That trail has never been hotter! And it was still late morning!
All in all, a nice run....not a fast effort that would be attempted in an actual race, but the run had these highlights;
*turned what has always been viewed as an intimidating race into a training run; a huge mental confidence increase
*stayed upright!!! OH yeah!!!
*trotted up to Barr Camp; trotted all the way down
*beat my race ascent time by quite a bit; beat my overall race time by a good margin and the effort was not fast as would be in the race
* did the run unaided....two water bottles and a couple of gels with some endurolytes
*the distance was not a challenge; all systems were working great
Areas to improve:
*run more from Barr Camp to the top, especially once past A Frame
*gain more confidence in running downhill at a faster rate
*continue to work on hill climbing and a faster pace.
Total miles today: 25.0
Forget me nots....common flower above treeline
The east face of Pikes Peak can be a mentally tough view, knowing you have to climb that entire section through a series of switchbacks. Honestly, it is only about three miles total!
Sunday; July 3rd: Up again at 230am! Why did it seem easier on Saturday when the plans were to go running up and down Pikes Peak verses going to work!?
Flying all day and a 100 degree temp in Salt Lake yielded a day off.
Perfectly sore after yesterday's effort; just what would be expected.
Summary: A good off/recovery week of running. The best day of course was the run on Barr Trail, an outing I have wanted to do for a few years. Again, this is now a training run and not the intimidating race/challenge it has been in the past, a paradigm shift. During this effort on Saturday, I was often reminding myself of a paragraph from the book, To The Edge, by Kirk Johnson. As he is running across the Badwater course in Death Valley, he continually reminds himself to just make it to the support van up ahead; do not think about what is beyond that van. Once at the van, refill water and continue to run to the van again...and repeat and repeat. He finished the race. As the Barr Trail climbs, there are points where the summit is clearly visible; it is at these sections where this "run to the next switchback/tree/rock" comes into play and the rest of the trail will take care itself. Looking at the Peak so far away and so high can mentally shoot you down when you consider the whole challenge at once.
From here, I can have a goal to better Saturday's time on the same course. Hopefully, Tuesday was the once a year digger and the remaining of year will be all efforts in the vertical position!
Total miles: 35.0
Total miles for 2011: 1625.0
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