It's taken me a while to get around to this report as I have been in Las Vegas for most of the week after the race. Since my I had a very long bad spell during this race and my memory of the bad stuff fades quickest, this report of the TRT50 will be shorter than most :-).
I drove up to the area relatively early on Friday, but apparently not early enough to avoid all the traffic. It took about 5 hours to get to Carson City where the race check-in and packet pick-up was. I did manage to see some friends there including Chihping, Rajeev and Anil. They were all preparing for the 100-mile option. Chihping, who is from Fremont like myself, was not content to simply spend a full day and night on the course and informed me that he intended to sleep in the woods before the 5:00am race start. I guess it means he got to sleep in a little longer than everyone else. Personally, I stayed in a nice plush hotel room with a comfy bed.
Us 50-milers didn't start until 6am. I drove to the parking area by 5am and caught the shuttle bus (a mini-van actually) into the park before the start. For some reason, they don't give out race bibs at check-in for this race and you have to stand in line to pick them up. While waiting, an announcement was made that someone was in desperate need of a pair of size 10-1/2 mens running shoes as they had forgotten theirs. Before I could even wonder about the sort of person who would do such a thing (actually, I've done similar), I looked up and noticed that it was none other than Harry Walther! Harry and I have shared numerous races over the past couple of years and actually are intending to share a room near the start of the Headland Hundred where we will both be doing our first 100-miler. So, it was only fitting that I should pull out my spare shoes and save the day (or at least his race). Of course, it might have been my only chance to finish ahead of him had he been forced to run in the two right shoes that he actually brought with him.
Since this was my first race at any real sort of altitude and was also to be my last "big" run before my 100-mile attempt, I intended to take it fairly easy. In fact, I wanted to put some good time on my feet for this "training" run. Of course, that isn't to say, I didn't still have a time goal in mind. Just before the start I bumped into Catra Corbett who decided to just pop over to do the 50-miler after already passing through Tahoe on her PCT through-hike attempt. SHe is also from Fremont. I'm not sure about the sanity of these Fremont ultra-runners and what that says for my future in this sport. At any rate, the race started with the usual ultra-lack-of-fanfare and we were off. I took the start very, very easy. I hung back and chatted with Harry who was also going easy. I passed a few people on the first couple of downhills, but generally just tried to stay in line walking the uphills and taking the more level stuff slowly.
I was definitely feeling the altitude especially by the time we reached the first aid station which was around 8500ft, a height above which my body would eventually launch its revolt. However, shortly after the initial peaks there was a nice downhill that allowed me to open it up and pass a number of runners before coming into the Tunnel Creek aid station. I grabbed a few bites, but not too much as I wasn't that hungry. From there we headed into the infamous Red House Loop. The start was all mine as it was steep downhill on soft dirt allowing me to just let it go and fly. I had a blast. In fact, so much that I didn't pay much attention to how to get around the big mud puddle sitting in the middle of the trail at the bottom. Oh well, it's not a trail run without making a mess. The trail leveled out and went into a slow climb for a while. Many people caught back up to me, but I felt pretty good keeping an easy pace. The big climb back out was a bear, though. It was here that I really started to feel the altitude as I crawled up at a much slower walking pace than I like to keep in a race. Back at Tunnel Creek I probably should have lingered a bit, but with the steepest climb behind me decided it was more important to keep things moving.
The next section was a more gradual climb up to the Diamond Peak aid station, again around 8500ft. It was here that things started to fall apart. I was really starting to feel the altitude at this point. This aid station, half-way between Tunnel Creek and the turnaround, was water-only so I filled both bottles full and just wanted to keep moving. The turnaround station was only about 4.5 miles away. However, at this point, I was really not feeling well. I didn't have any stomach problems, but I felt a bit light-headed and any sort of extra effort would send my heart rate up to the point where I would have to actually stop and rest. I took to simply walking pretty much everything that wasn't downhill and even those I took at a pace that seemed to exert a bare minimal effort. I really felt like I just wanted to crawl to the side of the trail and go to sleep. Nothing felt right and I was moving slow. I lambasted my feeble ability to deal with altitude and cursed myself for even having a nickname such as "mountain man" when I couldn't handle anything but the shortest of mountains.
The course leveled out as it approached the turnaround at Tahoe Meadows, but I simply walked the whole thing. I had sucked down both my water bottles and was completely dry. I told myself that I would just try to focus on time on my feet and nothing else. I reached the aid station at well over 6 hours and was looking at the prospect of walking the entire way back. I decided I might as well spend some time here and get hydrated and eat as much as I could hold since it was going to be a very long return trip. My goal had gone from 11hrs, to 12hrs to something looking more like 13+. I ate and drank and ate some more. I changed my socks from my drop bag and strapped on my waist pack to carry a third water bottle. I grabbed a popsicle and headed out walking. I met a woman named Janet who was also planning to do the Headlands Hundred and hung out walking with her for a while. However, as we reached a little uphill I couldn't even keep her pace. I really felt dejected. At one point I sat on a rock and hung my head below my knees. It had been more than 3 hours and I didn't see any end in sight to feeling bad.
I found a couple of other people to walk and talk with and just resigned myself to the slow pace. A bit of downhill came up and I ran it. I took the uphill after it slow again, but something seemed to have clicked when I ran down hill. Another longer downhill was coming up and so I let myself go a bit. It felt good, but I wasn't yet convinced it was over. The next little uphill I stopped and took a hydration check and decided to drink more. I knew there was more downhill before Diamond Peak so I drained both bottles again. Again, the downhill felt good and I filled at the aid station excited that there was even more downhill coming up to Tunnel Creek. I was really starting to feel better as I knew we had dipped below 8500ft again. As I came into the flat section before Tunnel Creek I continued to run and knew that I had finally pushed through a very long, very tough spell. I ate and filled up at Tunnel Creek with my spirits higher than they had been all day. Janet was there and noted how remarkably I had recovered.
I took off from there at a good pace. There was lots of climbing coming up including the high point of the entire race so I knew I wasn't out of the woods yet. However, I felt good and I was mentally ready to discover whether or not 8500ft was just a limiting factor for me or whether I had really pushed through and arrived on the other side ready to tackle this new challenge. The climb back up to Herlan Peak would give plenty of opportunity. I found that I was able to walk the hills at a really solid pace and even managed to take many at a slow shuffle pace. I could still feel the altitude, but I managed to find a pace that was good and I experienced no more racing of the heart or light-headedness even during the climb up to Snow Valley Peak where I had managed to catch up to some people who had passed me even before the turnaround point. One of them was a Carson City local who told me that it was pretty much all downhill from Snow Valley. This had me very excited as the one positive side-effect of the 3-1/2 hour bad spell was that my legs felt great.
I didn't waste too much time in the aid station as I felt like I had also taken better care of my hydration and nutrition needs than I had earlier as well. I was prepping for the downhill as we traveled along the ridge a bit after Snow Valley. I also realized that my realized that my time goal had gone from 11 to 12 to 13+ then back down to 12 and now I could even imagine 11 1/2 as a possibility. This gave me an even renewed sense of spirit and incentive to get down this hill. I don't think I have enjoyed any downhill as much as I did those last 6-7 miles. I don't know how many people I passed on this section, but that wasn't really my focus. Many did, however, wonder how I still seemed so fresh this late in a hard race. I tried to explain when I had the chance, but mostly I just enjoyed the pure pleasure of running free and "fast" at the end. The final bit is flat back into Spooner and I enjoyed just cruising to the end in a fairly respectable time of a 11:37:32.
I must say that this race is probably the most beautiful from a scenery stand point. It is also one of the most difficult as this was my second longest run from a time standpoint. The amount of walking I did, I think, will be a big help with HH100. I also learned that I probably need to pay better attention to drinking and eating more when I am running at altitude. However, the most important lesson I learned was that no matter how bad things seem that you can push through them. All you have to remember is to never, ever, ever, ever, ever, ever, EVER give up on yourself. Ever.
Friday, July 27, 2007
Wednesday, July 18, 2007
My Mental State
I went for a run last night up at Garin Regional Park in Hayward. I didn't even know this place existed until I was looking for some place to run while my son was at a basketball workout in Hayward. It's a nice little park with a decent amount of trail, not enough to do a long run without loops, but enough for maybe a couple hours with some bit of climbing and nice views. I ran the Vista Peak Loop Trail combined with the Zeile Creek Trail for a nice little loop. I took it easy the whole way trying to keep that "all day" pace. I took a side trip to hit the peak and check out the views. Very nice views of the bay. Different than Mission Peak (which I could see) or Redwood Park as it is right between the two of them. In fact, I think this park is just the other side of the hills from Pleasanton Ridge where I ran on Sunday. I have always wondered what was on the other side. Now I know. Discovering and running new trails is always good. It was very nice for my mental state before heading to Tahoe this weekend where I also will be running on new trails.
Mentally, I am in a bit of a strange state with respect to the race. For the longest time I have been more worried about TRT50 than my upcoming attempt at a 100 miles 3 weeks later. However, now that the race is but a few days away, I am not worried and my mind is now starting to concern itself with the Headlands Hundred. I know that 50 miles is still a huge challenge and being at altitude is definitely new, but I've done the distance before and at this stage I am usually more concerned with getting all my gear and stuff together. I have a pretty good idea on my drop bag needs for a 50-miler. This will be my 4th race of that distance or longer. However, as I prep for Tahoe, I realize that maybe I need to really start thinking about what I am going to need to go twice the distance. What will I need to have waiting at the 75mile aid station to get me through the night? You see, I don't do pacers and I am actually not going to have any sort of crew either. I know. Some people will question the wisdom of trying my first 100 sans pacer or crew, but that's kinda how I like it. With the two smaller loops after 50 miles, there really doesn't seem to be a need to have someone following me along the course, but I am beginning to wonder if some random desire for a different food, a change of clothing or something totally unexpected will hit me somewhere out there in the wee hours of the night. To me, that really is part of the whole adventure of the race. And that's my mental state.
Mentally, I am in a bit of a strange state with respect to the race. For the longest time I have been more worried about TRT50 than my upcoming attempt at a 100 miles 3 weeks later. However, now that the race is but a few days away, I am not worried and my mind is now starting to concern itself with the Headlands Hundred. I know that 50 miles is still a huge challenge and being at altitude is definitely new, but I've done the distance before and at this stage I am usually more concerned with getting all my gear and stuff together. I have a pretty good idea on my drop bag needs for a 50-miler. This will be my 4th race of that distance or longer. However, as I prep for Tahoe, I realize that maybe I need to really start thinking about what I am going to need to go twice the distance. What will I need to have waiting at the 75mile aid station to get me through the night? You see, I don't do pacers and I am actually not going to have any sort of crew either. I know. Some people will question the wisdom of trying my first 100 sans pacer or crew, but that's kinda how I like it. With the two smaller loops after 50 miles, there really doesn't seem to be a need to have someone following me along the course, but I am beginning to wonder if some random desire for a different food, a change of clothing or something totally unexpected will hit me somewhere out there in the wee hours of the night. To me, that really is part of the whole adventure of the race. And that's my mental state.
Monday, July 16, 2007
Quality over Quantity
I think the extra days off was just what I needed. I felt fully recovered and the only thing that suffered were the numbers in my running log. May the statistician in me be damned as the quality of the runs I got in this weekend more than made up for the lack of quantity for the week. I had to fit the runs in around a very busy youth basketball tournament, but the weather this weekend was so perfect that it was an absolute necessity to get out there on the trails. Clear and sunny on both days with a nice cool breeze to keep it from getting hot and remove any hint of haze from the air providing perfect vistas of the entire Bay Area. I a managed a little over 2 hours on Saturday and then more than 3 1/2 on Sunday.
Saturday - Mission Peak
Freddy's basketball games went late Friday night, but Saturday didn't start until the afternoon. This allowed me to sleep in a bit and still manage to get out for a solid run up Mission Peak. I started up the main trail and the extra rest must have helped as I my running felt as light and effortless as I have ever felt while moving up 2200ft in 3.5 miles. As I hit the ridge in about 35 minutes I realized that a PR to the peak was at hand and I pushed it a little more to see if I might even be able to break 45 minutes. The last rocky section took a bit out of me (especially while dodging hikers) and I hit the top in 45:32. Definitely a PR for me. I realized that a sub-45 shot was definitely possible, but I will probably never do it. I am always heading up there as part of a longer run and so I'm unwilling to give it all I got to the peak. Not really an issue and not really a goal especially since the rest of my run was so, so nice. I didn't have unlimited time so, after shooting down behind the peak to fill my water bottle, I headed out on the nice smooth rolling trail towards Monument Peak. I only went far enough to get good view of the south valley before heading back. I hit the peak (and that perfect panoramic view) again before heading back down. I had to get home and clean up as we had a full afternoon of games and then an early morning on Sunday. We stayed Saturday night at my parent's house near the tournament. Mom always makes sure we are well fed.
Sunday - Pleasanton Ridge
Sunday we were done with basketball by noon. This allowed me to get home and get out on the trail by a little after 2pm. I wanted something a little less steep and more runnable than Mission Peak so I headed over to Pleasanton Ridge. It still has plenty of hills and some of the climbs along the Ridgeline Trail might be considered steep, but they are all relatively short grinds interspersed with flat or even downhill sections between them. Despite started off a little more tired than Saturday, I was remarking to myself how much easier it felt than Mission Peak. I'd never run the entire ridge before and with a full afternoon at my disposal I wanted to give it a try. Other than the nice rolling hills at this park, the other nice thing about it is that there is lots of accessible water along the way allowing for a single water bottle even on a long run.
My plan was to head up the main Oak Tree Trail to the Ridgeline as usual and then head north as far as I could go staying on the ridge on the way out and returning via alternate trails. If you want to follow along at home, I took the Ridgeline all the way out to the Bay Leaf Trail and then followed the awesome single-track section of the Bay Leaf to the Shady Creek Trail which climbs back up to the North Ridge Trail following that to the end where you need to cut over on the Mariposa Trail. The Mariposa heads over to the Sinbad Creek trail which is the return route, but I decided to touch the northern boundary of the park first by running out to trail marker 32 and back first. I followed Sinbad Creek back until it cuts back up on the very steep climb returning to the Ridgeline Trail. I stayed on Ridgeline again until the junction with the Thermalito trail. I followed Thermalito back to the intersection with the Grove Trail which heads back to where the Oak Tree Trail hits the Ridgeline at the start. Then it was simply back down the Oak Tree to my car.
Since I was on a long run and prepping for an ultra next weekend I wanted to keep this at an easy pace. I tried to manage my running at what felt like a 50-miler effort level. I ran the uphills, but very slowly and reminded kept myself from pushing at all on the level and even the downhill bits. The pace felt easy for most of the run and it was one of the most peaceful times I've had out on the the trail in a while. Other than the handful of people I saw walking during the first 10 minutes of the run, I didn't see another person (a solo mountain biker) for almost another entire hour. After that, I wouldn't see anyone for well over two more hours until I returned back down the main fireroad. Mostly, it was a nice relaxed, easy long run. At least, it was easy until I started approaching the three hour mark and the one package of Clif Blocks and small amount of Clif Shot gel that I brought was fully consumed and not nearly enough calories for a run of this length. However, it is ultra training so a little bit of struggling is probably a good thing :-).
Sunday Night - Sushi!
I finshed the weekend off with a very satisfying visit to the local sushi boat restaurant with my son. Lots of good quality protein and carbs to top off that good quality running. The albacore tuna was especially good. In the end, my body still does feel a little beat up. With a big 50 miler this weekend in Tahoe I will spend most of this week resting up. I am considering taking the full week off from running to make sure all the sore spots like my hips feel good. However, I will probably do a little light mileage and hope to also get in some easy cross training. Either way, Tahoe will be my final big run before I started the serious mental prep for the Headlands Hundred three weeks later.
Saturday - Mission Peak
Freddy's basketball games went late Friday night, but Saturday didn't start until the afternoon. This allowed me to sleep in a bit and still manage to get out for a solid run up Mission Peak. I started up the main trail and the extra rest must have helped as I my running felt as light and effortless as I have ever felt while moving up 2200ft in 3.5 miles. As I hit the ridge in about 35 minutes I realized that a PR to the peak was at hand and I pushed it a little more to see if I might even be able to break 45 minutes. The last rocky section took a bit out of me (especially while dodging hikers) and I hit the top in 45:32. Definitely a PR for me. I realized that a sub-45 shot was definitely possible, but I will probably never do it. I am always heading up there as part of a longer run and so I'm unwilling to give it all I got to the peak. Not really an issue and not really a goal especially since the rest of my run was so, so nice. I didn't have unlimited time so, after shooting down behind the peak to fill my water bottle, I headed out on the nice smooth rolling trail towards Monument Peak. I only went far enough to get good view of the south valley before heading back. I hit the peak (and that perfect panoramic view) again before heading back down. I had to get home and clean up as we had a full afternoon of games and then an early morning on Sunday. We stayed Saturday night at my parent's house near the tournament. Mom always makes sure we are well fed.
Sunday - Pleasanton Ridge
Sunday we were done with basketball by noon. This allowed me to get home and get out on the trail by a little after 2pm. I wanted something a little less steep and more runnable than Mission Peak so I headed over to Pleasanton Ridge. It still has plenty of hills and some of the climbs along the Ridgeline Trail might be considered steep, but they are all relatively short grinds interspersed with flat or even downhill sections between them. Despite started off a little more tired than Saturday, I was remarking to myself how much easier it felt than Mission Peak. I'd never run the entire ridge before and with a full afternoon at my disposal I wanted to give it a try. Other than the nice rolling hills at this park, the other nice thing about it is that there is lots of accessible water along the way allowing for a single water bottle even on a long run.
My plan was to head up the main Oak Tree Trail to the Ridgeline as usual and then head north as far as I could go staying on the ridge on the way out and returning via alternate trails. If you want to follow along at home, I took the Ridgeline all the way out to the Bay Leaf Trail and then followed the awesome single-track section of the Bay Leaf to the Shady Creek Trail which climbs back up to the North Ridge Trail following that to the end where you need to cut over on the Mariposa Trail. The Mariposa heads over to the Sinbad Creek trail which is the return route, but I decided to touch the northern boundary of the park first by running out to trail marker 32 and back first. I followed Sinbad Creek back until it cuts back up on the very steep climb returning to the Ridgeline Trail. I stayed on Ridgeline again until the junction with the Thermalito trail. I followed Thermalito back to the intersection with the Grove Trail which heads back to where the Oak Tree Trail hits the Ridgeline at the start. Then it was simply back down the Oak Tree to my car.
Since I was on a long run and prepping for an ultra next weekend I wanted to keep this at an easy pace. I tried to manage my running at what felt like a 50-miler effort level. I ran the uphills, but very slowly and reminded kept myself from pushing at all on the level and even the downhill bits. The pace felt easy for most of the run and it was one of the most peaceful times I've had out on the the trail in a while. Other than the handful of people I saw walking during the first 10 minutes of the run, I didn't see another person (a solo mountain biker) for almost another entire hour. After that, I wouldn't see anyone for well over two more hours until I returned back down the main fireroad. Mostly, it was a nice relaxed, easy long run. At least, it was easy until I started approaching the three hour mark and the one package of Clif Blocks and small amount of Clif Shot gel that I brought was fully consumed and not nearly enough calories for a run of this length. However, it is ultra training so a little bit of struggling is probably a good thing :-).
Sunday Night - Sushi!
I finshed the weekend off with a very satisfying visit to the local sushi boat restaurant with my son. Lots of good quality protein and carbs to top off that good quality running. The albacore tuna was especially good. In the end, my body still does feel a little beat up. With a big 50 miler this weekend in Tahoe I will spend most of this week resting up. I am considering taking the full week off from running to make sure all the sore spots like my hips feel good. However, I will probably do a little light mileage and hope to also get in some easy cross training. Either way, Tahoe will be my final big run before I started the serious mental prep for the Headlands Hundred three weeks later.
Friday, July 13, 2007
Fatigue
Staying home from work today and probably no running. Took yesterday off from running as well. I think my body is in fatigue. During Tuesday's run my ankle sort of gave out. No real twist or trauma, but just in the middle of running...ough! This has happened before as I have plenty of scar tissue in my ankles from years of soccer sprains (though I've yet to have a major sprain since starting trail running about 10 years ago). Usually, some stretching and walking will make the problem go away, but it was much more persistent. I finished the run and iced when I got home. Wednesday, the ankle was still a problem and it has felt weak since then. Beyond that, I have pretty much been tired as a whole this past week. I think my body is crying for a rest. I came to this realization after reviewing the past week in my head:
Wed 7/4 - Thu 7/5: Arrive home from Costa Rica at 1am, can't sleep until 3am.
Thu 7/5: Work full day then fly to LA with Freddy for basketball camp. Get to sleep around midnight.
Fri 7/6: Check Freddy into camp. Fly home. Rest and prep for race on Saturday.
Sat 7/7: Wake at 5am for Angel Island 50K. Have a great race!
Sun 7/8: Work in yard cutting up a tree. Crash for 4 hrs on couch further messing up sleep cycle. Trouble sleeping that night.
Mon 7/9: Freddy flies home, flight delayed and gets in late so another late to bed night.
Tue 7/10: Up at 5am to take boys to practice. Fly to LA for work. 7 mi run upon return, ankle twinges half way through. Yoga workout after run.
Wed 7/11: Get Freddy up at 5am. Go back to sleep for an hour. 7 mi run after work, ankle still problem. Mini-yoga workout after.
Thu 7/12: Get Freddy up at 5am. Don't go back to sleep. Leave work early, tired. No running.
Fri (today): Tired. Fatigued. Staying home typing lame blog entry.
Wed 7/4 - Thu 7/5: Arrive home from Costa Rica at 1am, can't sleep until 3am.
Thu 7/5: Work full day then fly to LA with Freddy for basketball camp. Get to sleep around midnight.
Fri 7/6: Check Freddy into camp. Fly home. Rest and prep for race on Saturday.
Sat 7/7: Wake at 5am for Angel Island 50K. Have a great race!
Sun 7/8: Work in yard cutting up a tree. Crash for 4 hrs on couch further messing up sleep cycle. Trouble sleeping that night.
Mon 7/9: Freddy flies home, flight delayed and gets in late so another late to bed night.
Tue 7/10: Up at 5am to take boys to practice. Fly to LA for work. 7 mi run upon return, ankle twinges half way through. Yoga workout after run.
Wed 7/11: Get Freddy up at 5am. Go back to sleep for an hour. 7 mi run after work, ankle still problem. Mini-yoga workout after.
Thu 7/12: Get Freddy up at 5am. Don't go back to sleep. Leave work early, tired. No running.
Fri (today): Tired. Fatigued. Staying home typing lame blog entry.
Sunday, July 08, 2007
The Angel returns what the Devil took from me
My last race on Mt. Diablo was not on my original plan, but I still had hoped for a better race than I had. However, the struggle was, as usual, its own reward. The steepness, the heat and blood left on the course left me feeling that I had made my sacrafice to the devil. With my wife still in Costa Rica and my son down at basketball camp in LA, a hole opened in my schedule. So, when I noticed that the PCTR Angel Island Run was the same weekend, I knew my redemption was at hand.
Even on paper, the run on Angel Island is the opposite of the one on Devil's Mountain. It has less than half the overall elevation change. While they both make two trips to a summit, Mt. Diablo is a straight climb and followed by a direct plunge down repeated twice. Angel Island takes 6 halo-like loops around the island of gradual climbing and dipping to complete the two trips up. Diablo was devilishly hot, angel island was cool and breezy, a runners heaven even though the views were obscured behind clouds. Diablo was a slow trudge, Angel Island was a fast run with plenty of opportunity to push both up and down.
All and all, I enjoyed Angel Island. I'm not a fan of loops ad so this was also a mental test to see if I could keep my spirits up after each return trip back to the start. In truth the loops here aren't bad since there are three different routes around the island which only share common trail at the start (stairs) and the final descent. The perimeter loop (1st and 4th) is mostly paved and has the no big climbs, but some up and down. The middle loop (2nd and 5th) is mostly trail and has the a couple bigger climbs with some up and down variation, but the least overall elevation change. The summit loop (3rd and final) has the most overall elevation change, but is almost all straight up followed by nearly all down.
The 4th loop was definitely the toughest from me. I have been doing too much road running as it is lately and my feet, left hip and even my left knee had problems at times. I wasn't looking forward to repeating all that asphalt, but once I finished it, I knew the rest of the race would go better. Since it was cool the whole time, I was going with just one water bottle through the 4th loop and wasn't taking electrolytes. The 5th lap was also still a bit tough as I felt the pain from the 4th and my hip and feet were especially giving me trouble. I also realized that I needed to catch up a little on hydration so I ran it with a second water bottle and took an S!Cap before heading out. I felt like I was playing catch up a bit on this lap even though I only saw one other runner (someone who had passed me earlier and then gotten lost). I couple Advil for the pain (and my mental state) helped prep me for the final lap. I also knew that the all up/all down summit run would suit me. After the stairs, I went into heads down climbing mode trying to keep a hard, but maintainable pace. Once I hit the peak, I told myself the Advil would keep my feet from hurting and pushed a fast pace all the way down.
I touched summit at exactly 4 hours 50 minutes. I decided to shoot for getting down in a very aggressive 20 minutes. It probably wasn't doable especially with all the hikers around, but I ran hard the whole way (while still being polite to all other trail users). As I hit the final downhill to the finish, I knew 5:10 was out, but I also knew a new 50K PR was eminent. I pushed it to the finish and came in at 5:11:47. This was faster than my flat 50K with which I started the year. A very satisfying result and one that let me know that a sub-5 hour 50K is a possibility should I ever wish to go for it. Right now, I need to figure out my hip mainly and make sure I am in better fitness for TRT50 moving into HH100. It's getting closer than I think.
Even on paper, the run on Angel Island is the opposite of the one on Devil's Mountain. It has less than half the overall elevation change. While they both make two trips to a summit, Mt. Diablo is a straight climb and followed by a direct plunge down repeated twice. Angel Island takes 6 halo-like loops around the island of gradual climbing and dipping to complete the two trips up. Diablo was devilishly hot, angel island was cool and breezy, a runners heaven even though the views were obscured behind clouds. Diablo was a slow trudge, Angel Island was a fast run with plenty of opportunity to push both up and down.
All and all, I enjoyed Angel Island. I'm not a fan of loops ad so this was also a mental test to see if I could keep my spirits up after each return trip back to the start. In truth the loops here aren't bad since there are three different routes around the island which only share common trail at the start (stairs) and the final descent. The perimeter loop (1st and 4th) is mostly paved and has the no big climbs, but some up and down. The middle loop (2nd and 5th) is mostly trail and has the a couple bigger climbs with some up and down variation, but the least overall elevation change. The summit loop (3rd and final) has the most overall elevation change, but is almost all straight up followed by nearly all down.
The 4th loop was definitely the toughest from me. I have been doing too much road running as it is lately and my feet, left hip and even my left knee had problems at times. I wasn't looking forward to repeating all that asphalt, but once I finished it, I knew the rest of the race would go better. Since it was cool the whole time, I was going with just one water bottle through the 4th loop and wasn't taking electrolytes. The 5th lap was also still a bit tough as I felt the pain from the 4th and my hip and feet were especially giving me trouble. I also realized that I needed to catch up a little on hydration so I ran it with a second water bottle and took an S!Cap before heading out. I felt like I was playing catch up a bit on this lap even though I only saw one other runner (someone who had passed me earlier and then gotten lost). I couple Advil for the pain (and my mental state) helped prep me for the final lap. I also knew that the all up/all down summit run would suit me. After the stairs, I went into heads down climbing mode trying to keep a hard, but maintainable pace. Once I hit the peak, I told myself the Advil would keep my feet from hurting and pushed a fast pace all the way down.
I touched summit at exactly 4 hours 50 minutes. I decided to shoot for getting down in a very aggressive 20 minutes. It probably wasn't doable especially with all the hikers around, but I ran hard the whole way (while still being polite to all other trail users). As I hit the final downhill to the finish, I knew 5:10 was out, but I also knew a new 50K PR was eminent. I pushed it to the finish and came in at 5:11:47. This was faster than my flat 50K with which I started the year. A very satisfying result and one that let me know that a sub-5 hour 50K is a possibility should I ever wish to go for it. Right now, I need to figure out my hip mainly and make sure I am in better fitness for TRT50 moving into HH100. It's getting closer than I think.
Friday, July 06, 2007
Pining for Paradise
Well, I'm typing this from home reading my wife's emails from Costa Rica and wishing I was still there. It was really only 5 full days and was clearly not enough. I felt like I had just just gotten into the groove of the place when I had to leave. Each day started with a humid run down to the beach and back. Sometimes I would end up running an extra couple miles along the beach or exploring the rambling backroads (some of which were less developed than many of the trail I run). I did end up going shirtless on my runs. My discomfort ended up defeating my modesty. After my run I would shower off and sit in the pool for a bit while drinking coffee. The rest of the day was filled with a lot of laying around the house, watching the wildlife from the balcony, reading or just sitting with my Zane and relaxing. We did walk to town or the beach a couple of times and even ate out once or twice, but most of the time was spent in the house. The house was really the crux of the vacation and a few look at the pictures below are explanation enough.
The house looked cool enough from the outside:
The inside was charming and simply invited you to relax
But, the views from the balcony were the real deal:
And of course, sometimes the jungle came right to you
Especially, my friendly Iguanas who proved endless entertainment
The place and the relaxing time we had there will be with me forever. I think if the owner ever wants to sell the place we may just end up with a vacation home in Costa Rica! We'll see how Zane feels after another couple weeks. Will it grow even more beloved or will its charms eventually wear off? At any rate, it was definitely one of the best vacations we've had.
The house looked cool enough from the outside:
The inside was charming and simply invited you to relax
But, the views from the balcony were the real deal:
And of course, sometimes the jungle came right to you
Especially, my friendly Iguanas who proved endless entertainment
The place and the relaxing time we had there will be with me forever. I think if the owner ever wants to sell the place we may just end up with a vacation home in Costa Rica! We'll see how Zane feels after another couple weeks. Will it grow even more beloved or will its charms eventually wear off? At any rate, it was definitely one of the best vacations we've had.
Saturday, June 30, 2007
Mucho de nada
I haven't written about my first couple days down here in Coast Rica as there really isn't much to write about. We are doing a "whole lot of nothing" and that is JUST FINE! In fact, part of the plan for this vacation is to get out of our normal mode-of-being where we are constantly trying to figure out "what's next". Placing no expectations on oneself can sometimes be a tall order in and of itself, but this place makes it seem quite natural. The house we have rented is gorgeous, quiet, isolated and surrounded by lush jungle flora (and fauna). I probably spent as much time watching an Iguana while soaking in the pool today as any other single activity. The rest of the day was filled with reading, resting, sleeping, sunning, thinking, staring and a few games of "Online Family Fued" with my wife for some laughs before dinner. Her blog entry captures the mood far better than my inept prattling ever could.
I did manage to get a run in of about 7.5 miles at 6am this morning. Since there is basically a single road here, I ran it to the end at the beach and then back a little bit the other way. A few hills (one steep) but it would normally be considered a fairly easy run were it not for the humidity. It was actually much less humid at that time of day, but I still needed to wring out my shirt at the end of the run! I am going to try a lighter, sleevless shirt tomorrow, but I may need to resort to running shirtless. Believe me, I am no Anton Krupicka and the thought of running shirtless still leaves this getting-close-to-40 year old runner feeling a bit self-conscious. However, it may turn out to be the only solution for one born and raised in arid California. Such are the weighty concerns of life in paradise.
As they say here in Costa Rica, Pura Vida!
I did manage to get a run in of about 7.5 miles at 6am this morning. Since there is basically a single road here, I ran it to the end at the beach and then back a little bit the other way. A few hills (one steep) but it would normally be considered a fairly easy run were it not for the humidity. It was actually much less humid at that time of day, but I still needed to wring out my shirt at the end of the run! I am going to try a lighter, sleevless shirt tomorrow, but I may need to resort to running shirtless. Believe me, I am no Anton Krupicka and the thought of running shirtless still leaves this getting-close-to-40 year old runner feeling a bit self-conscious. However, it may turn out to be the only solution for one born and raised in arid California. Such are the weighty concerns of life in paradise.
As they say here in Costa Rica, Pura Vida!
Monday, June 25, 2007
The Rich Coast
This week's running will be interrupted by a trip south. While not nearly as far south as my last trip, I will be heading down to Costa Rica on Thursday. Actually, this is really my wife's extended vacation. I will simply be a temporary interloper for a week. She recently left her job after more than a decade and will be spending the better part of the month in a vacation rental on the Pacific Coast of Costa Rica in a town called Manuel Antonio. The picture above is the deck on the backside of the house. If the place is even a fraction as beautiful as the pictures it should be a amazing. She leaves tonight (actually, very early tomorrow morning) and won't be back until late July. I'm hoping it will be more than enough time to rest, relax and worry about nothing more stressful than whether she should visit the beach or the rainforest. Since it is a 3-bedroom house, she will be having some visitors during her stay, starting with me. I will be arriving there on Thursday and returning after the 4th of July. Yes, I will inevitably do some running, explore some trails and whatever other adventures I can get myself into. However, I too hope to get a bit of R&R time in and enjoy the simplicity of just being.
Thursday, June 21, 2007
Foot Scare
I forgot to include one story from last weekend that almost kept me from my run and, for a split second, gave me a scare that made all my running plans flash before my eyes. I was in the garage scrounging around for my first aid kit where I had some S!Caps stashed from my last backpacking trip. I stepped behind a stack of boxes and <CRUNCH!>. I felt something cut into my foot. I immediately looked down to see a shattered X-mas ornament. I hopped onto my left foot and lifted my right to find a pretty good sized piece lodged in my right heel. As I pulled it out I managed to step and get a piece in my right toe. The piece in the heel was larger, but neither turned out to be too deep, just enough to send me moaning and hopping into the house. My wife, hearing my wails, came rushing down the stairs to find me laying on the floor on my back with both feet in the air. I'm sure I looked ridiculous and it would have been a funny site were it not for the blood coming from both my feet. Woman of action that she is, Zane had paper towels on my feet and a box of bandages in her hand before I knew what happened. She forced me to keep my feet in the air while keeping pressure on the wounds. Luckily they stopped bleeding fairly quickly and with bandages applied I could actually walk without pain. I obviously went forward with the run and they didn't bother me at all the whole time. I had planned to take the bandages off before heading out (against Zane's recommendation), but I forgot and luckily left them on (when will I learn?) since when I took them off after the run and walked around, It hurt again. Apparently, the bandages provided just enough padding. At any rate, it was just a scare, but I will be more careful next time I am wandering around the garage. Perhaps I'll actually even clean it one day...hmm.
Monday, June 18, 2007
35 to 1
No, those are not the current Vegas odds on me finishing my first 100 in under 24 hours. OK...perhaps that is an accurate assessment of my odds, but it's not what the blog title refers to. This was my Father's Day run on Sunday. But, first, the rest of the week in brief...
With lots of ice and some extra rest the foot was feeling mostly better. I stuck with my old shoes all week just to be safe. Had to run roads during the week, but managed a decent 36+ miles by Friday with runs of 9.7, 8.1, 10.6 & 8.2. Freddy had a tournament this weekend going through Sunday morning and we planned to spend Saturday afternoon at my parents for Father's Day. Since Saturday was all rest, Sunday would be my Father's Day and I planned to spend a good bit of it on a long run. The locale was undecided and would be planned at the last minute.
After Freddy's last game and a nice breakfast, a leisurely Sunday morning limitted my long run options, so I just tried to think of some place interesting. I was going to drive my wife to the city so I decided for one of the trails off Skyline Blvd (aka Hwy 35) up the Peninsula. The choice of Purisma Creek Redwoods was an easy one. This choice came out of my love for "destination runs" where I actually go somewhere interesting or on an interesting route during the run. While staying in the preserve would leave plenty of options, a more interesting one was to accept a bit of road running and go straight through the preserve to where it meets Higgins Purisma Road which can be followed all the way to the coast in Half Moon Bay. I even thought that if I managed the time I could go to the beach before heading back.
I got a bit of a late start so I decided to just head straight down (via the Whitmore Gulch Trail) and then into town to refill my hydration pack. Despite its proximity to rural housing, there is no water in the preserve other than the creek that runs through it. The initial downhill is pretty much a straight plunge that I remember being very exciting when I used to mountain bike it. Well, it was just as much fun (and almost as fast) on foot. I then had to deal with about 4 1/2 miles of road to get to Hwy 1. Another mile or so brought me deep into the tourist-laden downtown. I wandered around a little looking for a market (as apposed to a souvenir shop) to buy some water. The streets were a little crowded for my liking so I headed back the way I had come and where I had passed the James Johnston House which had some bathrooms and a water fountain in the parking lot. I filled as best I could from the drinking fountain, but would later learn that it was insufficient.
On the way back to the preserve, I took a little side trip to another historic locale called Burleigh H. Murray Ranch State Park. This is a historic ranch that holds a couple old buildings including a big old dairy barn. The "trail" is just a gravel road that goes about 1 1/4 miles to the barn. The map showed it continuing beyond that, but when I tried to continue I found myself amid complete overgrowth including itch-causing nettle plants and (as a quickly discovered) tick-infested bushes. I picked two of them off my leg before they could take hold and made a note to do a full body inspection when I got home. While I found no more real ticks, the virtual ticks that I imagined on my body stuck with me for the rest of the run.
Back to the road and up and over to the park. The road was actually hillier than I had expected and I definitely felt it on my feet during the downhill. I was glad to get back to the preserve and onto soft dirt. However, I was not glad to discover that my hydration bladder was empty and that I had only a less-than-full handheld bottle of NUUN mix remaining for the trip up to the ridge. My plan was to take the Purisma Creek Trail to the Soda Gulch Trail for a 6+ mile route back up giving a longer and more runnable route than the direct 3.3 mile climb. I would just have to make do and risk the danger of creek water if needed. About a third of the way up I resorted to the creek as I realized that the day was warmer than the shade-giving redwoods had led me to believe.
A little over half-way up I started feeling pretty bad. I knew I was probably a little bit dehydrated since I was conserving my water, but this felt like something else. My stomach was fine, I was just starting to feel really low. I calculated my calorie intake for the day and realized that I had taken in less than 400 calories in the 3-1/2 hours I had been running. I need to remember that even a big "Father's Day Breakfast" at Cocos isn't going to carry me through a 20+ mile afternoon run. I quickly downed two Clif Shots and felt better immediately. I still completely ran out of water on the last (and steepest) climb, but just reminded myself that it is good training and slugged it out.
I really haven't done a lot of long training runs this year as I have been pretty time constrained when not racing. Since I've run an ultra a month for every month except February so far, it really hasn't hurt my overall fitness. However, I really miss these training runs where I pick a route or a destination and make a sort of adventure of it. It's satisfying in a way that you just don't get from an organized and supported race. The run ended up being a little over 22.5 miles giving me a weekly total just under 60 miles. Finally! This is the first week since Miwok that I've managed to get my mileage back where I want it. Now, I just have to find a way to keep it up.
With lots of ice and some extra rest the foot was feeling mostly better. I stuck with my old shoes all week just to be safe. Had to run roads during the week, but managed a decent 36+ miles by Friday with runs of 9.7, 8.1, 10.6 & 8.2. Freddy had a tournament this weekend going through Sunday morning and we planned to spend Saturday afternoon at my parents for Father's Day. Since Saturday was all rest, Sunday would be my Father's Day and I planned to spend a good bit of it on a long run. The locale was undecided and would be planned at the last minute.
After Freddy's last game and a nice breakfast, a leisurely Sunday morning limitted my long run options, so I just tried to think of some place interesting. I was going to drive my wife to the city so I decided for one of the trails off Skyline Blvd (aka Hwy 35) up the Peninsula. The choice of Purisma Creek Redwoods was an easy one. This choice came out of my love for "destination runs" where I actually go somewhere interesting or on an interesting route during the run. While staying in the preserve would leave plenty of options, a more interesting one was to accept a bit of road running and go straight through the preserve to where it meets Higgins Purisma Road which can be followed all the way to the coast in Half Moon Bay. I even thought that if I managed the time I could go to the beach before heading back.
I got a bit of a late start so I decided to just head straight down (via the Whitmore Gulch Trail) and then into town to refill my hydration pack. Despite its proximity to rural housing, there is no water in the preserve other than the creek that runs through it. The initial downhill is pretty much a straight plunge that I remember being very exciting when I used to mountain bike it. Well, it was just as much fun (and almost as fast) on foot. I then had to deal with about 4 1/2 miles of road to get to Hwy 1. Another mile or so brought me deep into the tourist-laden downtown. I wandered around a little looking for a market (as apposed to a souvenir shop) to buy some water. The streets were a little crowded for my liking so I headed back the way I had come and where I had passed the James Johnston House which had some bathrooms and a water fountain in the parking lot. I filled as best I could from the drinking fountain, but would later learn that it was insufficient.
On the way back to the preserve, I took a little side trip to another historic locale called Burleigh H. Murray Ranch State Park. This is a historic ranch that holds a couple old buildings including a big old dairy barn. The "trail" is just a gravel road that goes about 1 1/4 miles to the barn. The map showed it continuing beyond that, but when I tried to continue I found myself amid complete overgrowth including itch-causing nettle plants and (as a quickly discovered) tick-infested bushes. I picked two of them off my leg before they could take hold and made a note to do a full body inspection when I got home. While I found no more real ticks, the virtual ticks that I imagined on my body stuck with me for the rest of the run.
Back to the road and up and over to the park. The road was actually hillier than I had expected and I definitely felt it on my feet during the downhill. I was glad to get back to the preserve and onto soft dirt. However, I was not glad to discover that my hydration bladder was empty and that I had only a less-than-full handheld bottle of NUUN mix remaining for the trip up to the ridge. My plan was to take the Purisma Creek Trail to the Soda Gulch Trail for a 6+ mile route back up giving a longer and more runnable route than the direct 3.3 mile climb. I would just have to make do and risk the danger of creek water if needed. About a third of the way up I resorted to the creek as I realized that the day was warmer than the shade-giving redwoods had led me to believe.
A little over half-way up I started feeling pretty bad. I knew I was probably a little bit dehydrated since I was conserving my water, but this felt like something else. My stomach was fine, I was just starting to feel really low. I calculated my calorie intake for the day and realized that I had taken in less than 400 calories in the 3-1/2 hours I had been running. I need to remember that even a big "Father's Day Breakfast" at Cocos isn't going to carry me through a 20+ mile afternoon run. I quickly downed two Clif Shots and felt better immediately. I still completely ran out of water on the last (and steepest) climb, but just reminded myself that it is good training and slugged it out.
I really haven't done a lot of long training runs this year as I have been pretty time constrained when not racing. Since I've run an ultra a month for every month except February so far, it really hasn't hurt my overall fitness. However, I really miss these training runs where I pick a route or a destination and make a sort of adventure of it. It's satisfying in a way that you just don't get from an organized and supported race. The run ended up being a little over 22.5 miles giving me a weekly total just under 60 miles. Finally! This is the first week since Miwok that I've managed to get my mileage back where I want it. Now, I just have to find a way to keep it up.
Tuesday, June 12, 2007
Ankle bone's conencted to the shin bone...
I've been having a bit of a foot/ankle issue for the past week. It is on the inside of my left foot from the back of the arch up to the bottom inside part of my ankle. I have had trouble here before and am pretty sure it is a minor bit of tendinitis. There was certainly no traumatic event that caused it so it is most likely some for of overuse injury.
The strange thing is that it didn't hurt at all after the Mt. Diablo 50K. I took Sunday completely off other than some walking and ran 3 easy treadmill miles Monday evening. On Tuesday I did 7 miles that felt really good. Wednesday I had to cut my run to 4 miles due to some GI distress (bad lunch food choice coming back to get me). I don't remember the foot hurting then, but I do remember that when I went to run on Thursday it was already hurting and I wasn't surprised. I pushed through the run, but it hurt more near the end and I finished with a modified gate which is never a good side, but further confirmed my tendinitis diagnosis. I took the next 3 days off, but I felt it all weekend.
The strange thing is that it didn't hurt at all after the Mt. Diablo 50K. I took Sunday completely off other than some walking and ran 3 easy treadmill miles Monday evening. On Tuesday I did 7 miles that felt really good. Wednesday I had to cut my run to 4 miles due to some GI distress (bad lunch food choice coming back to get me). I don't remember the foot hurting then, but I do remember that when I went to run on Thursday it was already hurting and I wasn't surprised. I pushed through the run, but it hurt more near the end and I finished with a modified gate which is never a good side, but further confirmed my tendinitis diagnosis. I took the next 3 days off, but I felt it all weekend.
I have been icing and taking it easy. I did discover some very surprising trigger points my shin that actually seemed to help when I got them to release. I've had moderate success with trigger point self-therapy, but this seemed more dramatic since the pain was lessened to an extent that I could now roll my foot outward without pain. I have continued icing and self-massage and was able to complete a 9.7 miler yesterday, but it hurt again afterwards. Further treatment helped again and I ran just over 8 miles tonight with less pain. However, I am still at a loss as to what caused (or is causing) this in the first place since it didn't seem to be a direct result of my race. I have some theories based on examining what was different in my routine over the past week. Here are my theories in increasing order of "likely contributing factor".
1) New work shoes
I bought some new shoes for work last week. They are slip-on Clarks and seem to have a decent insole and OK support. However, they are a little different from my previous shoes which were Borns and had a bit of a wider fit. I prefer to wear slip-ons as I take my shoes off when at my desk. I am going to try a different pair of older shoes for a little while.
2) Yoga DVD
I recently bought a DVD called Yoga Conditioning for Athletes which is actually quite good. While I think it is unlikely to be a primary cause, it probably didn't help as any of the one-legged stands on my left foot became increasingly difficult. I have stopped the conditioning for now, but will restart once I feel confident in my foot/ankle.
3) New running shoes
These would seem like a VERY likely candidate prima facie. However, while they are a new model they are an update of my older model that I have been using for a few years and they fit very similarly. The new Brooks Adrenaline GTS 7 really didn't change much over the 6 except in the cushioning technology. That said, I must admit that after running in my 6's today (which I was planning to reserve only for trail running), I definitely feel more isolated from the ground in the new 7's and didn't feel as good on uneven paths. I will stick to my older shoes for the time being, but if it is the shoes I have a bigger problem long-term :-(.
4) Too much too soon (too asphalt-y)
While I didn't feel any problems immediately after my race, I did jump back into running with only one rest/recovery day. It was a tough 50K and perhaps I didn't respect the impact on my body and take more rest than I normally would after a "mere 31 miles". I also have been running on the road due to life and time constraints which is never preferable. After taking the weekend off I feel like I can run so long as I take care of my foot/ankle after and don't push too much into the pain zone.
If the modifications above don't continue to show improvement then I know that a longer break period is definitely called for whether I like it or not. Tahoe is a long ways off and it would be MUCH better to take time off now than closer to the race.
1) New work shoes
I bought some new shoes for work last week. They are slip-on Clarks and seem to have a decent insole and OK support. However, they are a little different from my previous shoes which were Borns and had a bit of a wider fit. I prefer to wear slip-ons as I take my shoes off when at my desk. I am going to try a different pair of older shoes for a little while.
2) Yoga DVD
I recently bought a DVD called Yoga Conditioning for Athletes which is actually quite good. While I think it is unlikely to be a primary cause, it probably didn't help as any of the one-legged stands on my left foot became increasingly difficult. I have stopped the conditioning for now, but will restart once I feel confident in my foot/ankle.
3) New running shoes
These would seem like a VERY likely candidate prima facie. However, while they are a new model they are an update of my older model that I have been using for a few years and they fit very similarly. The new Brooks Adrenaline GTS 7 really didn't change much over the 6 except in the cushioning technology. That said, I must admit that after running in my 6's today (which I was planning to reserve only for trail running), I definitely feel more isolated from the ground in the new 7's and didn't feel as good on uneven paths. I will stick to my older shoes for the time being, but if it is the shoes I have a bigger problem long-term :-(.
4) Too much too soon (too asphalt-y)
While I didn't feel any problems immediately after my race, I did jump back into running with only one rest/recovery day. It was a tough 50K and perhaps I didn't respect the impact on my body and take more rest than I normally would after a "mere 31 miles". I also have been running on the road due to life and time constraints which is never preferable. After taking the weekend off I feel like I can run so long as I take care of my foot/ankle after and don't push too much into the pain zone.
If the modifications above don't continue to show improvement then I know that a longer break period is definitely called for whether I like it or not. Tahoe is a long ways off and it would be MUCH better to take time off now than closer to the race.
Monday, June 04, 2007
Devil in the Mix
Mt. Diablo wasn't on my original plan for the year though I've always wanted to race it since I do still consider it "my mountain". So, when I had to bail on Ohlone I decided to throw the Mt. Diablo 50K into the mix. Ohlone is a tough 50K with 7800+ft of climbing. The Diablo course adds more than 1000ft of extra climbing over the same distance. That's 8900ft of climbing in just 31 miles; only 600ft less than Miwok which is twice the distance! Add in some nice warm temps, a body still in recovery, a dive in the dirt and your usual mix of brain-dead ultra errors and you've got the making of an epic! So, join me as we take a voyage where I mix it up with the mountain named after the devil and learn that....
SOME THINGS JUST DON'T MIX
Sunglasses and Shade don't mix
The race started innocently enough. I stayed at my sister's house just 2.5 miles from the start so I got to sleep in a bit. I still arrived at the start early enough to hang out and chat with some ultra friends and put some faces to people I have only met on the PCTR Forums. I started the first loop at a nice pace. I was doing a nice consistent shuffle-jog, not much walking, but not pushing and no heavy breathing. I was among a lot of 25K runners so I knew my pace was probably a bit faster than it should be, but I knew it was going to get warm later and so I wanted a good time buffer under my belt for the first lap. A couple of the 25K runners seemed to be working much harder than me so I was pretty pleased with how I was moving along. I really never felt like I was working and I made it to the peak in a little under 2 hours.
It was warm and I was drinking well, but got a little hint of things to come later when I felt like my calves were cramping as soon as I started the downhill. I was surprised because I didn't feel fatigued or dehydrated. However, I had been sick for a week and I did have spasms in my calves when I tried to run through it. I stopped and stretched and took an S!Cap (and decided to continue taking them every hour). I also put my sunglasses on for the downhill. I don't usually wear them in my races, but for some reason decided to try. They became too fogged up on the climb, but I figured they'd be OK going down.
One of my favorite trail names in all of California is on Mt. Diablo. It is called "The Trail Through Time". I was somewhere in the upper Jurassic / Cretaceous Period up above Juniper Campgrounds heading down towards the only on-course aid station. I actually really like this section of trail that winds around a bit and dips through some trees. I liked it so much that I failed to pay attention to the fact that wearing sunglasses in the shade made it impossible to see the rocks and roots along the trail. I went down in an instant and did a nice forward plant in the dirt. Luckily, it was a relatively soft landing, but hard enough for some nice long scrapes on my shin and beautiful skinless bloody patch on my upper left leg. I cursed, but continued. I cursed some more, but mainly at my own stupidity. I stopped at the aid station, but decided to wait until the bottom to clean off as I didn't want to deal with it until I had finished my first loop.
The leg slowed me down a bit on the downhill and I finished my first loop in a little over 3:10. I spent some time cleaning up at the bottom and it definitely hurt more once it was clean. However, I was trying hard not to be distracted and wanted to get back underway or I would end up staying down there way too long. I saw Miki and had her take a picture of my leg for posterity. I then headed out almost tripping over an orange cone as I left.
Conquest and NUUN don't mix
I should have realized that the trip over the cone was my addle-minded brain trying to tell me something. I wasn't thinking straight. I really didn't spend enough time at the aid station to hydrate and eat properly for the second climb on this, now quite warm, course. I also made a really, really dumb mistake which I have made once before. I was running with my normal two water bottles. One in which I would mix a NUUN tablet with water and the other with plain water. I was about 10 minutes into the second loop when I took a sip of my "plain water" to realize it was not so plain. I had filled with Conquest. This meant that my other bottle was a syrupy sweet mix of two different hydration formulas. I avoided it as long as I could. The climb got warm and hard. I really needed all the hydration I could get so I forced myself to drink it. It was disgusting.
Mentally, I was not in a great place. I was not at all heat trained. My fall had taken more out of me than I wanted to admit. I was under-hydrated and feeling crampy and, to top it all off, I had to force myself to try and drink this awful mix which made me gag with each mouthful. Some of it wouldn't stay down and I had visions of my stomach issues coming raging back forcing me to drop at the next aid station. For some reason, I had it in my mind that there was a water spigot at Deer Flat, but I don't know why. Perhaps I just didn't want to deal with the fact that I knew all my fluids would be gone by that point and the steep climb up the the aid station was still ahead. I trudged along dreaming of that aid station and just sitting down.
Heat and Empty Water Bottles don't mix
I managed to get to that last climb and, somehow, was able to shuffle up it. I could feel that I was pushing and my legs were on the verge of seizing, but I wanted to be at the station so bad. I couldn't take in any gel without water nor could I take my (overdue) S!Cap without it. I came to the station, sat down and started drinking, eating and trying to cool down in the shade. The front-runners had past by on their way down earlier and I dreamed of feeling a small fraction as strong as they had looked. I probably didn't sit as long as I thought, but I made myself just keep eating and drinking. I also dumped water on my head and this seemed to help more than anything. It was at this point that I realized I really hadn't been taking proper care of myself and decided to up my sodium level. I had plenty of S!Caps and vowed to start on a 1/2 hour regimen for the remainder of the race. So, I guess that's it. I was going to continue with the race.
I continued along towards the peak, walking a lot more than I would have liked to, but resigned to finishing this thing. I made it to the peak and took another look out over the area where I grew up. My first trip up here was under the 2 hours mark, now it was about 6 hours into the race. My second trip up had taken more than 40 minutes longer. As I was filling my water up, I met Fred Ecks and we headed down together on the section back towards the aid station. I was on my second S!Cap since my last visit and was feeling pretty good. It was here that I realized that I had really not hydrated properly throughout the race nor had I taken enough electrolytes to compensate for the relative heat. If I had this race to do over again I would probably carry a pack or do as I did at Miwok and spend some extra time at the later aid stations drinking my fill.
Finally, getting the mix right
My last visit to the Juniper AS I almost made the same mistake again and started filling with Conquest (doh!). This time I caught myself. I got my mixes right, drank some extra water, took my final S!Cap and vowed to run the downhill as best I could. I was, after all, a downhill runner. A low-7 hour goal had long left me, but a 7:30 was still in sight and it is this sort of goal that always helps me focus on getting to the end of these races. Fred had headed out before me, but I caught him on the initial downhill as I forced myself to get my legs moving. I passed a woman not long after that and then another guy further down. I was feeling like my old self a bit. Truth be told, I would still rather run down the singletrack as I had to push to make myself go at a good pace in the hardpack dirt road. I ran on the side in the gravel as much as possible since it didn't hurt my feet as much.
I got to the bottom and knew I was gonna finish, but the last two miles of this trail are my least favorite. I think I would rather end on an uphill like at AR50 than on the flats. I'm just never quite sure how much I can push at the end on flat ground. It always seems so much longer than it is and my biggest fear is to push myself over the edge before I even get to the end. I just tried to stay within myself and looked for that last sign post. There it was, one mile to go and I had just enough water left to keep me happy. Not that it really matters at the end, but somehow it always seems psychologically important to me to keep drinking during my final miles. I dropped my bottles once I saw the finish and kicked it in a bit as I didn't know how close to 7:30 I was. I managed to cross the line at 7:27.
Mixing it up
I decided to hang out at the finish for a while and chat and cheer on others. There was a really great group at this race and everyone was enjoying sharing the tales of finishing a hard race. Sarah (the RD) even told me that Beverly Anderson-Abbs had called the course "tough". Somehow it is reassuring to hear that someone who just knocked over an hour off the womans course record and came in only 8 minutes behind the mens record also felt that this was a tough course. I had vowed off ever running this again numerous times while up on the mountain, but now I can't wait until next time it comes around. Isn't that always the case?
SOME THINGS JUST DON'T MIX
Sunglasses and Shade don't mix
The race started innocently enough. I stayed at my sister's house just 2.5 miles from the start so I got to sleep in a bit. I still arrived at the start early enough to hang out and chat with some ultra friends and put some faces to people I have only met on the PCTR Forums. I started the first loop at a nice pace. I was doing a nice consistent shuffle-jog, not much walking, but not pushing and no heavy breathing. I was among a lot of 25K runners so I knew my pace was probably a bit faster than it should be, but I knew it was going to get warm later and so I wanted a good time buffer under my belt for the first lap. A couple of the 25K runners seemed to be working much harder than me so I was pretty pleased with how I was moving along. I really never felt like I was working and I made it to the peak in a little under 2 hours.
It was warm and I was drinking well, but got a little hint of things to come later when I felt like my calves were cramping as soon as I started the downhill. I was surprised because I didn't feel fatigued or dehydrated. However, I had been sick for a week and I did have spasms in my calves when I tried to run through it. I stopped and stretched and took an S!Cap (and decided to continue taking them every hour). I also put my sunglasses on for the downhill. I don't usually wear them in my races, but for some reason decided to try. They became too fogged up on the climb, but I figured they'd be OK going down.
One of my favorite trail names in all of California is on Mt. Diablo. It is called "The Trail Through Time". I was somewhere in the upper Jurassic / Cretaceous Period up above Juniper Campgrounds heading down towards the only on-course aid station. I actually really like this section of trail that winds around a bit and dips through some trees. I liked it so much that I failed to pay attention to the fact that wearing sunglasses in the shade made it impossible to see the rocks and roots along the trail. I went down in an instant and did a nice forward plant in the dirt. Luckily, it was a relatively soft landing, but hard enough for some nice long scrapes on my shin and beautiful skinless bloody patch on my upper left leg. I cursed, but continued. I cursed some more, but mainly at my own stupidity. I stopped at the aid station, but decided to wait until the bottom to clean off as I didn't want to deal with it until I had finished my first loop.
The leg slowed me down a bit on the downhill and I finished my first loop in a little over 3:10. I spent some time cleaning up at the bottom and it definitely hurt more once it was clean. However, I was trying hard not to be distracted and wanted to get back underway or I would end up staying down there way too long. I saw Miki and had her take a picture of my leg for posterity. I then headed out almost tripping over an orange cone as I left.
Conquest and NUUN don't mix
I should have realized that the trip over the cone was my addle-minded brain trying to tell me something. I wasn't thinking straight. I really didn't spend enough time at the aid station to hydrate and eat properly for the second climb on this, now quite warm, course. I also made a really, really dumb mistake which I have made once before. I was running with my normal two water bottles. One in which I would mix a NUUN tablet with water and the other with plain water. I was about 10 minutes into the second loop when I took a sip of my "plain water" to realize it was not so plain. I had filled with Conquest. This meant that my other bottle was a syrupy sweet mix of two different hydration formulas. I avoided it as long as I could. The climb got warm and hard. I really needed all the hydration I could get so I forced myself to drink it. It was disgusting.
Mentally, I was not in a great place. I was not at all heat trained. My fall had taken more out of me than I wanted to admit. I was under-hydrated and feeling crampy and, to top it all off, I had to force myself to try and drink this awful mix which made me gag with each mouthful. Some of it wouldn't stay down and I had visions of my stomach issues coming raging back forcing me to drop at the next aid station. For some reason, I had it in my mind that there was a water spigot at Deer Flat, but I don't know why. Perhaps I just didn't want to deal with the fact that I knew all my fluids would be gone by that point and the steep climb up the the aid station was still ahead. I trudged along dreaming of that aid station and just sitting down.
Heat and Empty Water Bottles don't mix
I managed to get to that last climb and, somehow, was able to shuffle up it. I could feel that I was pushing and my legs were on the verge of seizing, but I wanted to be at the station so bad. I couldn't take in any gel without water nor could I take my (overdue) S!Cap without it. I came to the station, sat down and started drinking, eating and trying to cool down in the shade. The front-runners had past by on their way down earlier and I dreamed of feeling a small fraction as strong as they had looked. I probably didn't sit as long as I thought, but I made myself just keep eating and drinking. I also dumped water on my head and this seemed to help more than anything. It was at this point that I realized I really hadn't been taking proper care of myself and decided to up my sodium level. I had plenty of S!Caps and vowed to start on a 1/2 hour regimen for the remainder of the race. So, I guess that's it. I was going to continue with the race.
I continued along towards the peak, walking a lot more than I would have liked to, but resigned to finishing this thing. I made it to the peak and took another look out over the area where I grew up. My first trip up here was under the 2 hours mark, now it was about 6 hours into the race. My second trip up had taken more than 40 minutes longer. As I was filling my water up, I met Fred Ecks and we headed down together on the section back towards the aid station. I was on my second S!Cap since my last visit and was feeling pretty good. It was here that I realized that I had really not hydrated properly throughout the race nor had I taken enough electrolytes to compensate for the relative heat. If I had this race to do over again I would probably carry a pack or do as I did at Miwok and spend some extra time at the later aid stations drinking my fill.
Finally, getting the mix right
My last visit to the Juniper AS I almost made the same mistake again and started filling with Conquest (doh!). This time I caught myself. I got my mixes right, drank some extra water, took my final S!Cap and vowed to run the downhill as best I could. I was, after all, a downhill runner. A low-7 hour goal had long left me, but a 7:30 was still in sight and it is this sort of goal that always helps me focus on getting to the end of these races. Fred had headed out before me, but I caught him on the initial downhill as I forced myself to get my legs moving. I passed a woman not long after that and then another guy further down. I was feeling like my old self a bit. Truth be told, I would still rather run down the singletrack as I had to push to make myself go at a good pace in the hardpack dirt road. I ran on the side in the gravel as much as possible since it didn't hurt my feet as much.
I got to the bottom and knew I was gonna finish, but the last two miles of this trail are my least favorite. I think I would rather end on an uphill like at AR50 than on the flats. I'm just never quite sure how much I can push at the end on flat ground. It always seems so much longer than it is and my biggest fear is to push myself over the edge before I even get to the end. I just tried to stay within myself and looked for that last sign post. There it was, one mile to go and I had just enough water left to keep me happy. Not that it really matters at the end, but somehow it always seems psychologically important to me to keep drinking during my final miles. I dropped my bottles once I saw the finish and kicked it in a bit as I didn't know how close to 7:30 I was. I managed to cross the line at 7:27.
Mixing it up
I decided to hang out at the finish for a while and chat and cheer on others. There was a really great group at this race and everyone was enjoying sharing the tales of finishing a hard race. Sarah (the RD) even told me that Beverly Anderson-Abbs had called the course "tough". Somehow it is reassuring to hear that someone who just knocked over an hour off the womans course record and came in only 8 minutes behind the mens record also felt that this was a tough course. I had vowed off ever running this again numerous times while up on the mountain, but now I can't wait until next time it comes around. Isn't that always the case?
Friday, June 01, 2007
I'm back (almost)
Well, after the Thursday ordeal, I actually took two entire days off. I was feeling generally better on both Friday and Saturday, but my stomach was really not happy. I new that running would have produced pretty much the same results as I had "enjoyed" on Thursday. Sunday, I was feeling a little better still and couldn't take it any more. I decided a nice little afternoon run would be in order. I wouldn't set the distance, but run how I felt. After a couple miles I realized that my stomach was still not very happy. However, in all other ways I felt fine. I decided to cut it to just 4 miles. As I was heading back home, at mile 3, a little bit of stomach content came up. However, I felt fine and was able to finish the run without issue and my pace was fine, perhaps even a little faster than normal. Monday, I went for another run. At mile 2 things fell apart. I stopped and stretched and felt bad. My stomach didn't feel horrible, but I felt weak again. I sat down with my head between my knees feeling sorry for myself. It was weird that I hadn't felt weak in a while and here it was. It almost felt like I was "bonking." I thought about it and realized that I hadn't really been eating much at all lately and was probably a bit dehydrated as well. I got up and decided to go get some water in the park and just try to finish my run back home for another measly 4-miler. Well, somehow things got better. I felt stronger and stronger so I continued on past my house. I could have gone further, but I decided to stop around 6-1/2 miles. Afterwards my stomach was still a bit upset but everything felt OK. For the first time in a week I felt sure I would be better in time for Mt. Diablo. However, I vowed to take a couple more days off and just do a test run on Thursday to make sure everything was in proper order.
Tuesday and Wednesday things felt better still. I went to the gym and rode the stationary bike to get in some exercise without the jostling. I felt great, ready to run. It took an entire week for the bug to run its course. I know, it probably would have taken much less if I actually had let it run its course rather than fighting it. There was one side effect of my being sick that actually had a positive effect. Since I haven't been able to eat much over the past week I have lost even more weight. I was already down close to 10lbs for the year, but now I am another 5lbs lighter. In fact, I haven't seen 160lbs on a scale in about 22 years! Furthermore, I discovered an even better side effect last night when I did my promised 4 mile test run. I felt like I was running fairly easy, like my normal low-mid 8 min/mi pace. However, I knew my legs were moving faster and I felt lighter. I tried not to look at my watch until I finished and was shocked to see the time of 30:42 staring me in the face! A sub-31 minute 4-miler without effort? That has NEVER happened before! I generally have to push myself at least a little to maintain any pace below an 8-minute mile. This will either be a great boon for Diablo as I enjoy cruising up that mountain in my new lighter frame or a total disaster as I go blazing out at a pace that destroys me later in the race. Either way, I can't wait!!!
The real question is, what should I call my upcoming article for Trail Runner Magazine?
"Improve Your Performance While Lying in Bed"
"Stop Running, Stop Eating, Get Faster"
"The Bulimic Guide to Speed Work"
"Forget the Taper, Get Sick Before Your Next Race"
"10 Common Viruses to Help You Run Better"
"Run, Puke, Rest, Repeat"
OK, I'll put my sick (pun intended) humor away for now.
Tuesday and Wednesday things felt better still. I went to the gym and rode the stationary bike to get in some exercise without the jostling. I felt great, ready to run. It took an entire week for the bug to run its course. I know, it probably would have taken much less if I actually had let it run its course rather than fighting it. There was one side effect of my being sick that actually had a positive effect. Since I haven't been able to eat much over the past week I have lost even more weight. I was already down close to 10lbs for the year, but now I am another 5lbs lighter. In fact, I haven't seen 160lbs on a scale in about 22 years! Furthermore, I discovered an even better side effect last night when I did my promised 4 mile test run. I felt like I was running fairly easy, like my normal low-mid 8 min/mi pace. However, I knew my legs were moving faster and I felt lighter. I tried not to look at my watch until I finished and was shocked to see the time of 30:42 staring me in the face! A sub-31 minute 4-miler without effort? That has NEVER happened before! I generally have to push myself at least a little to maintain any pace below an 8-minute mile. This will either be a great boon for Diablo as I enjoy cruising up that mountain in my new lighter frame or a total disaster as I go blazing out at a pace that destroys me later in the race. Either way, I can't wait!!!
The real question is, what should I call my upcoming article for Trail Runner Magazine?
"Improve Your Performance While Lying in Bed"
"Stop Running, Stop Eating, Get Faster"
"The Bulimic Guide to Speed Work"
"Forget the Taper, Get Sick Before Your Next Race"
"10 Common Viruses to Help You Run Better"
"Run, Puke, Rest, Repeat"
OK, I'll put my sick (pun intended) humor away for now.
Friday, May 25, 2007
Fhat the wuck!
So, a glance at my race calendar will show that I have finally taken the plunge and signed up for the Headlands Hundred race in August (I also singed up for Firetrails 50 in October). As fate would have it, the very afternoon I signed up, I started feeling ill. It is way too early for pre-race hypochondria. Besides, I am actually more worried right now about running the TRT50 than about HH100. I have never run a race at altitude and have no idea how I will adapt. At first I just passed off the "illness" as my being tired from four days in a row of not getting enough sleep. It was a bit of a mystery, though, as I had run a little over 8 miles at lunch and while it was warm out, it was nothing that felt taxing; in fact, I thoroughly enjoyed the run and felt great afterwards. I tried to get to bed early that night, but waking up the next morning it was clear that this was neither just residual tiredness nor was it simply in my head. I was sick. I tried going to work, but ended up leaving early to spend the afternoon back in bed. The only thing I could figure was that I must have contracted something over the weekend while working at my son's basketball tournament. See, that's what I get for spending the entire weekend indoors with no running! It was a little odd in terms of illness as there was no head or nasal congestion, my chest felt fine and while I felt warm I didn't really have a fever. It was simply total fatigue and some muscle aches. At any rate, an indication that my body was fighting something off.
I stayed home the next day both to get some extra rest and because I had to pick a car up in Hayward for my older son. I drove to BART in Fremont, took the train to Hayward and then walked the 1.5 miles to the car place. I felt pretty good walking which made me happy. When I got home, I forced myself back to bed for more rest. I felt much better after another nap. I ate and felt strong. I was originally planning to ride my bike the 8+ miles back to BART, but I felt so good I decided I could actually run it...
Yes, I know.
What was I thinking?
How many times does one person need to learn the same lesson.
Repeat after me:
"Running when you aren't feeling well is dumb"
I've done this before....and, apparently, need reminding again...
Running with bronchitis does not simulate running at altitude with reduced oxygen!
Running with a fever does not equate to heat training!
Running when your body is fatigued does not give you the experience of pushing yourself late in a race when you are tired. It does give you the experience of having your body revolt against the effort as it slows down of its own accord and increases its production of stomach acid.
I started feeling bad after about 4 miles. I made it to Lake Elizabeth in central Fremont, about 7 miles, before the contents of my belly decided that they needed to be deposited into the dirt next to the sidewalk. The next 1.2 miles to the BART station was a long and slow walk. I called my wife at work to remind her that she is married to an idiot. I stopped and sat down on some steps and watched as the muscles in my calves involuntarily twitched off and on. Fascinating stuff. The funny thing is that, as I walked, I didn't feel too bad. I could tell that my body just wasn't ready to be pushed.
Went to bed early last night and slept well. Feel really good this morning. I'll probably try another run this afternoon. I was planning to do Mission Peak today, but I'm thinking that maybe (just maybe) something a bit less strenuous and less committing might be in order.
I stayed home the next day both to get some extra rest and because I had to pick a car up in Hayward for my older son. I drove to BART in Fremont, took the train to Hayward and then walked the 1.5 miles to the car place. I felt pretty good walking which made me happy. When I got home, I forced myself back to bed for more rest. I felt much better after another nap. I ate and felt strong. I was originally planning to ride my bike the 8+ miles back to BART, but I felt so good I decided I could actually run it...
Yes, I know.
What was I thinking?
How many times does one person need to learn the same lesson.
Repeat after me:
"Running when you aren't feeling well is dumb"
I've done this before....and, apparently, need reminding again...
Running with bronchitis does not simulate running at altitude with reduced oxygen!
Running with a fever does not equate to heat training!
Running when your body is fatigued does not give you the experience of pushing yourself late in a race when you are tired. It does give you the experience of having your body revolt against the effort as it slows down of its own accord and increases its production of stomach acid.
I started feeling bad after about 4 miles. I made it to Lake Elizabeth in central Fremont, about 7 miles, before the contents of my belly decided that they needed to be deposited into the dirt next to the sidewalk. The next 1.2 miles to the BART station was a long and slow walk. I called my wife at work to remind her that she is married to an idiot. I stopped and sat down on some steps and watched as the muscles in my calves involuntarily twitched off and on. Fascinating stuff. The funny thing is that, as I walked, I didn't feel too bad. I could tell that my body just wasn't ready to be pushed.
Went to bed early last night and slept well. Feel really good this morning. I'll probably try another run this afternoon. I was planning to do Mission Peak today, but I'm thinking that maybe (just maybe) something a bit less strenuous and less committing might be in order.
Monday, May 21, 2007
The Key Thing
With my son's AAU Basketball Team hosting a tournament all weekend, I knew that I was not going to have any time for running. So, I decided to get a good run in on Friday afternoon before helping to set up for the tourney. I decided I would run up Mission Peak doing the first part of the Ohlone 50K race that would be held on Sunday. I had a couple of hours so I was going to run up to the peak via the race route then follow it along the Eagle Trail around back and then head back to Horse Heaven and return down the same way I came up. It would be around 9-10 miles in total.
I arrived at the Standford Ave parking lot and figured I would just use a single UD Quickdraw handheld and a single Clif Shot as this wasn't too long a run and I could re-fill on the backside of the peak. I put the gel in the handheld's pocket and then put my key in there. I usually don't like to do this. I don't like putting stashing my key in any pocket that I may have to open during a run. I told myself I would just be careful when I took the gel out. The mental state before a run and during a run have very little to do with one another.
The run itself was great. Apparently, the fireroad has been recently graded so there were not many "hoof holes" on the cut-over to Horse Heaven and even the cow patties were pretty sparse. With this, no mud and moderate temperatures, the Ohlone runners were getting a much easier than usual start. Of course, easy is relative. I don't usually run Horse Heaven even though it is a really nice single track because I almost always get off course. The trail was pretty well groomed so I felt more confident this time. When I got to a split in the trail I thought that going left was the cut-over to the Grove Trail so I went right. After about a 1/2 mile of downhill, it was clear that I had once again made a wrong turn on Horse Heaven. Oh well, I guess some extra miles are always good. I made it to the top in pretty good time (1:08) and headed down without pause.
Somewhere on the way down, along Eagle Trail (I think), I took out the gel and ate it and then put the empty wrapper back in the zipper pocket. I didn't even think about it. I filled the bottle with water and headed back down enjoying the rest of my run. Enjoying it until I returned to my Jeep and went unzipped the pocket to pull out my key. The stream of expletives that spewed forth from my mouth are not fit to print (nor were they suitable language for the families in my vicinity). Not key. My wallet and phone were also locked in the car. No way to call anyone. Someone offered me a phone, but I thought about it and realized that the only people who I could call had phone numbers that are only remembered by little tiny computers that obviously have better memories than I do.
Luckily, I only live about 4 miles from the trailhead so I ran home. What was that I said earlier about extra miles being good? These weren't good miles. Anyway, I made it home, called AAA for a locksmith and found someone to drive (and wait) with me back in the parking lot. By the time I got it all taken care it was after 9pm and I had missed the meeting to setup for the tournament. I guess I had an excuse for not helping out. However, I still had to go to Kinkos and pick up banners which ended up taking until 11:30pm (another story).
I have learned my lesson. Never put your keys any place that you will be accessing on the run. Also, I plan to buy one of these as soon as possible.
I arrived at the Standford Ave parking lot and figured I would just use a single UD Quickdraw handheld and a single Clif Shot as this wasn't too long a run and I could re-fill on the backside of the peak. I put the gel in the handheld's pocket and then put my key in there. I usually don't like to do this. I don't like putting stashing my key in any pocket that I may have to open during a run. I told myself I would just be careful when I took the gel out. The mental state before a run and during a run have very little to do with one another.
The run itself was great. Apparently, the fireroad has been recently graded so there were not many "hoof holes" on the cut-over to Horse Heaven and even the cow patties were pretty sparse. With this, no mud and moderate temperatures, the Ohlone runners were getting a much easier than usual start. Of course, easy is relative. I don't usually run Horse Heaven even though it is a really nice single track because I almost always get off course. The trail was pretty well groomed so I felt more confident this time. When I got to a split in the trail I thought that going left was the cut-over to the Grove Trail so I went right. After about a 1/2 mile of downhill, it was clear that I had once again made a wrong turn on Horse Heaven. Oh well, I guess some extra miles are always good. I made it to the top in pretty good time (1:08) and headed down without pause.
Somewhere on the way down, along Eagle Trail (I think), I took out the gel and ate it and then put the empty wrapper back in the zipper pocket. I didn't even think about it. I filled the bottle with water and headed back down enjoying the rest of my run. Enjoying it until I returned to my Jeep and went unzipped the pocket to pull out my key. The stream of expletives that spewed forth from my mouth are not fit to print (nor were they suitable language for the families in my vicinity). Not key. My wallet and phone were also locked in the car. No way to call anyone. Someone offered me a phone, but I thought about it and realized that the only people who I could call had phone numbers that are only remembered by little tiny computers that obviously have better memories than I do.
Luckily, I only live about 4 miles from the trailhead so I ran home. What was that I said earlier about extra miles being good? These weren't good miles. Anyway, I made it home, called AAA for a locksmith and found someone to drive (and wait) with me back in the parking lot. By the time I got it all taken care it was after 9pm and I had missed the meeting to setup for the tournament. I guess I had an excuse for not helping out. However, I still had to go to Kinkos and pick up banners which ended up taking until 11:30pm (another story).
I have learned my lesson. Never put your keys any place that you will be accessing on the run. Also, I plan to buy one of these as soon as possible.
Thursday, May 17, 2007
Three goals
In just most of my major races I set three separate time goals. Don't get me wrong, in all of my ultras my most important goals are simply to finish and have a good time. However, these are races and if I didn't set some sort of goal for myself in terms of finishing time, I would likely find myself just strolling around at a slow walk between aid stations, especially late in a race.
Stretch
First, I like to have a "stretch" goal. This is a goal that I really don't expect to hit, but just might be able to approach if my body holds up, the weather cooperates and the stars are all perfectly aligned. While I have only once hit my stretch goal, this is generally the time I keep set in my mind for most of the race. If I set any splits they are based on hitting this time even though an expert could probably look at the splits and know that I would not reach the end goal based on them. However, they are formulated (if that's even the correct word since I am not that scientific about my running) based on the idea of making the stretch goal possible not on assuring that it is accomplished. The stretch goal is the one that generally keeps me motivated during the early miles and first half or so. It is easily modified and dispensed with later in the race as its infeasibility becomes evident.
Satisfied
At the other end from the stretch goal is my "satisfied" goal. This is sort of the "outside" goal that I would still consider a fairly major accomplishment even if things don't go great. I generally look at the race and assume this to be a time that I should be able to hit unless things go horribly wrong. In my first ultra, I'm not sure if I really set this goal separate from "just finishing", but in all my other races it was there. This is the time that keeps me most motivated throughout the race. I generally want to be well under this time and seeing it "looming out there" keeps me moving. This worked especially well at both AR50 and Miwok where others mentioned that I could still make it under-X where X was basically my "satisfied goal" target, I was convinced that I could hit something much lower than that.
Main
My main goal generally falls between the other two, though not necessarily right in the middle. This goal is also the most fluid and least specific. If my stretch goal is a sub-7 hour run and under 8 is my satisfied goal, then the main goal might be to finish in the low-to-mid 7s. I may get to the half-way or turnaround point in a race and realize that, say, 7 hours just isn't going to happen. At this point I may decide, that 7:30 is still quite do-able (especially if someone tells me to shoot for sub-8). As I approach the finish I may adjust this up or down based on how I am doing. Sometimes I'll set it low and adjust it up, "OK 7:15 can't happen ... now how about 7:20 ... 7:25 ...". Other times I will set it more conservatively and it goes down as I have a good second half "Fine, I'll make 7:30 ... I might be able to hit 7:20 ... can I make 7:15 ..." This motivation that keeps me moving during the latter part of the race and is definitely what gets me to the finish. I generally hit my main goal, but then, it does get solidified to just about match where I am going to finish.
Results
Ohlone
- Stretch: 7 hr, Satisfied: sub-8(?), Main: 7:xx, Actual: 7:05
Santa Cruz
- Stretch: 6hr, Satisfied: sub-7, Main: 6:xx, Actual: 5:55
Big Basin
- Stretch: 6hr, Satisfied: 6:30, Main: 6:15, Actual: 6:23
Firetrails
- Stretch: 10hr, Satisfied: sub-11, Main: 10:30, Actual: 10:30
Pirates Cove
- Stretch: 5:30, Satisfied: 6hr, Main: sub-6, Actual: 5:35
AR50
- Stretch: 9hr, Satisfied: sub-10, Main: 9:30, Actual: 9:15
Miwok
- Stretch: 12hr, Satisfied: Sub-13, Main: 12:30, Actual: 12:26
Stretch
First, I like to have a "stretch" goal. This is a goal that I really don't expect to hit, but just might be able to approach if my body holds up, the weather cooperates and the stars are all perfectly aligned. While I have only once hit my stretch goal, this is generally the time I keep set in my mind for most of the race. If I set any splits they are based on hitting this time even though an expert could probably look at the splits and know that I would not reach the end goal based on them. However, they are formulated (if that's even the correct word since I am not that scientific about my running) based on the idea of making the stretch goal possible not on assuring that it is accomplished. The stretch goal is the one that generally keeps me motivated during the early miles and first half or so. It is easily modified and dispensed with later in the race as its infeasibility becomes evident.
Satisfied
At the other end from the stretch goal is my "satisfied" goal. This is sort of the "outside" goal that I would still consider a fairly major accomplishment even if things don't go great. I generally look at the race and assume this to be a time that I should be able to hit unless things go horribly wrong. In my first ultra, I'm not sure if I really set this goal separate from "just finishing", but in all my other races it was there. This is the time that keeps me most motivated throughout the race. I generally want to be well under this time and seeing it "looming out there" keeps me moving. This worked especially well at both AR50 and Miwok where others mentioned that I could still make it under-X where X was basically my "satisfied goal" target, I was convinced that I could hit something much lower than that.
Main
My main goal generally falls between the other two, though not necessarily right in the middle. This goal is also the most fluid and least specific. If my stretch goal is a sub-7 hour run and under 8 is my satisfied goal, then the main goal might be to finish in the low-to-mid 7s. I may get to the half-way or turnaround point in a race and realize that, say, 7 hours just isn't going to happen. At this point I may decide, that 7:30 is still quite do-able (especially if someone tells me to shoot for sub-8). As I approach the finish I may adjust this up or down based on how I am doing. Sometimes I'll set it low and adjust it up, "OK 7:15 can't happen ... now how about 7:20 ... 7:25 ...". Other times I will set it more conservatively and it goes down as I have a good second half "Fine, I'll make 7:30 ... I might be able to hit 7:20 ... can I make 7:15 ..." This motivation that keeps me moving during the latter part of the race and is definitely what gets me to the finish. I generally hit my main goal, but then, it does get solidified to just about match where I am going to finish.
Results
Ohlone
- Stretch: 7 hr, Satisfied: sub-8(?), Main: 7:xx, Actual: 7:05
Santa Cruz
- Stretch: 6hr, Satisfied: sub-7, Main: 6:xx, Actual: 5:55
Big Basin
- Stretch: 6hr, Satisfied: 6:30, Main: 6:15, Actual: 6:23
Firetrails
- Stretch: 10hr, Satisfied: sub-11, Main: 10:30, Actual: 10:30
Pirates Cove
- Stretch: 5:30, Satisfied: 6hr, Main: sub-6, Actual: 5:35
AR50
- Stretch: 9hr, Satisfied: sub-10, Main: 9:30, Actual: 9:15
Miwok
- Stretch: 12hr, Satisfied: Sub-13, Main: 12:30, Actual: 12:26
Monday, May 14, 2007
Ohlone - out, Mt. Diablo - in
Family time is busy the next few weeks. My son's AAU team has three basketball tournaments in a row including one that we are hosting next weekend. Since I'll be helping out all weekend to support our team, I had to bail out of the Ohlone 50K. It's not an important run training wise and I only signed up to close the loop on my first year of running (and try for a sub-7). The race director was kind enough to let me transfer my bib to another runner so I am happy that someone who wasn't able to get in will now have a chance to run the race.
In the place of Ohlone, I have decided to run the Mt. Diablo 50K on June 2. I have always wanted to run a race on Diablo as I will forever consider it "my mountain". I grew up on the back side of the mountain, went to school in Clayton and have hiked, biked and done training runs all over. However, I have never participated in an organized race there. My sister lives about 2 miles from the trailhead so it is pretty much a no-brainer. I also really like the fact that the course is pretty much all-up, followed by all-down. It kinda suits my running style. The only thing I don't like is the multiple loops, but we'll see if I can keep from blowing up after the first. I want to shoot for a sub-7 hour which is a pretty good goal for this race with almost 9,000ft of gain over the 50K distance. Should be a great time!
As for my training, things are going to be a bit thin here for a few weeks as I will pretty much have no time on the weekends to get in any long runs. Last week, I did about half my normal training mileage which was just fine for me after Miwok. The next two weeks I am just going to run when I can and try to get in some good workouts at the gym to focus on my core and some of my muscle imbalances.
Finally, I haven't yet signed up for the 100, but I'm getting there. I am also considering running the Tahoe Rim Trail 50M in July. I was looking for a longer race to do in July before my 100 and its timing just 3-weeks back seems perfect. However, it is a very tough race and is all above 6500ft elevation (tops out close to 9000ft). It is also only one day before we leave for a trip to Las Vegas so I would need to head right back to the Bay Area to get up early the next day and get on a plane. I'll have to think about it.
In the place of Ohlone, I have decided to run the Mt. Diablo 50K on June 2. I have always wanted to run a race on Diablo as I will forever consider it "my mountain". I grew up on the back side of the mountain, went to school in Clayton and have hiked, biked and done training runs all over. However, I have never participated in an organized race there. My sister lives about 2 miles from the trailhead so it is pretty much a no-brainer. I also really like the fact that the course is pretty much all-up, followed by all-down. It kinda suits my running style. The only thing I don't like is the multiple loops, but we'll see if I can keep from blowing up after the first. I want to shoot for a sub-7 hour which is a pretty good goal for this race with almost 9,000ft of gain over the 50K distance. Should be a great time!
As for my training, things are going to be a bit thin here for a few weeks as I will pretty much have no time on the weekends to get in any long runs. Last week, I did about half my normal training mileage which was just fine for me after Miwok. The next two weeks I am just going to run when I can and try to get in some good workouts at the gym to focus on my core and some of my muscle imbalances.
Finally, I haven't yet signed up for the 100, but I'm getting there. I am also considering running the Tahoe Rim Trail 50M in July. I was looking for a longer race to do in July before my 100 and its timing just 3-weeks back seems perfect. However, it is a very tough race and is all above 6500ft elevation (tops out close to 9000ft). It is also only one day before we leave for a trip to Las Vegas so I would need to head right back to the Bay Area to get up early the next day and get on a plane. I'll have to think about it.
Tuesday, May 08, 2007
Recipe for success
"Don't push, don't push. Keep a maintainable pace, don't push..."
I'm repeating this mantra in my head as I begin chugging up the climb from the Randall Trail turnaround. I'm finally starting to feel better and have my mind set on the next aid station at Bolinas Ridge during this, the longest leg between stations. I've just managed to get myself out of hydration-debt and I want to be careful to not go there again. I know after the next aid station is a long run along the exposed ridge and then Pan Toll Station at which point, I've been telling myself, I will know that I can finish. However, that's still a ways off with plenty of struggle ahead and I should probably start this report with the tale of how my race almost ended before it even began.
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I'd taken off early from work on Friday in order to get all my things together and assure myself some rest that afternoon. I told Chihping that I would pick him up at 4am so I was planning to wake just a little after 3. I'd packed my drop bag including my trail shoes (though I intended to stay in my road shoes), a change of socks, a change of shirt if needed and a few other items that wouldn't be included in my waist pack where the important stuff went. I didn't want to make the mistake I had at Firetrails last year where I had left some items in my drop bag that I should have taken with me such as advil and extra electrolyte tablets. I had both my water bottles setup, a larger 26oz bottle in a UD FastrDraw Plus holder and a 20oz bottle that would go into my Nathan G-Trek waist pack. The bigger bottle would hold NUUN and the smaller, plain water. I had found and cleaned out my old gel flask (don't ask how long the it had been sitting at the bottom of my gear drawer) since I lost my new one at AR50. I carefully filled it with my combo of Clif Shot flavors (chocolate, mocha and double espresso) and clipped it to the front of my waist pack where it would be less likely to fall out than if it was in the integrated holder in the back. I then loaded up the front pocket with three baggies, one holding 12 NUUN tablets, another holding about 10 S!Caps and a final one with a few Advil. I then picked out my clothes for the race (especially my signature fluorescent green gloves) along with some warm things to wear before and a few things to change into after including the all important nubby sandals. Everything either into the bag or next to it depending on whether it needed to be worn or brought to the race. Alarm set, coffee setup, time to rest.
It's 3am and I'm awake. I don't wait the extra 5 minutes for my alarm, I just get up and put on my headlamp to tool around the room without waking my wife. I actually got some sleep combined with a short nap the previous afternoon and so I feel fine. Shower. Breakfast. Coffee. Drink some water and see if I can "take care of business" before heading out, but the body says that's gonna have to wait until Rodeo Beach. OK, 3:45. Time to go. Grab my gear bag. Kiss Zane on the forehead. Review the directions to Chihping's house and I am off.
Chihping and I have a good chat on the way up (as best we can over the sound of my noisy Jeep Wrangler). We arrive at Rodeo Beach in good time. He heads to the check-in, I head to the john. My body cooperates and I am very happy. My biggest pre-race fear now seems to be out of the way. The line of guys waiting when I come out all look very fast. Especially one particularly recognizable Western States record holder standing in front. "Guess I won't see him until after he hits the turnaround", I think. I go check in and get my picture taken by Chihping before heading back to the car to get the rest of my gear.
That smile was soon to disappear. I got back to my jeep and opened the back. I took out my water bottles and then reached for my waist pack inside my bag. It wasn't there. I looked around for a while, but I knew immediately that I'd left it. I just stopped and stared down at my bag, frozen in disbelief. I could feel the fear starting to creep into my head as my vision for this race crumbled into dust. There was left than 10 minutes until race start. Runners were beginning to gather. There was really not time to do anything about this situation and certainly no time to let that fear seep in any further. I'd tried running with two water bottles in training and found it very awkward. I like swapping my single bottle between hands. Furthermore, the fact that one bottle didn't have a hand-strap was something I wasn't prepared to deal with right now. I put the extra bottle in my drop bag and decided I would run with just one until Pan Toll (mile 21.7). I would have to drink whatever they had on course. I had a few S!Caps and some gels in my drop bag which I stuffed in the small pockets of my shorts. I then tied the bag up, walked to the pile of dropped bags and tried not to think about it. Finally, I went through the important mental exercise of throwing out all expectations. My "stretch" goal of low-12s. Ha! My sub-12:30? Out. Sub-13? Unlikely. Just finish. I imagined myself spending lots of time at aid stations, struggling to get from one to the next especially late in the race.
The runners were starting to move. We walked towards the beach in one big group. I put everything negative out of my mind. Told myself to just make it to Pan Toll and reassess. I told myself that running sans waist pack would make me feel light. I told myself a single bottle would make me efficient. I looked down at my bright green gloves and I smiled.
It was cold on the beach before the start. We all sort of huddled together like emperor penguins. Then we went. The mass moved across the beach. The front runners did what front runners do. The rest of us made it to the first hill and, abruptly, came to a halt. This bottleneck is famous and if you want to avoid it, you better be in front. I had pretty much adopted a "whatever" attitude at this point and just rolled with it. I normally like to get running and warmed up immediately in races, but I knew I would be forced to walk for a while here. We eventually got through the bottleneck and to the road. I don't remember a lot about this part. I think I walked some, ran slow some. Basically, just looked around a lot and waited to get through to the trails and then the first downhill. The whole first part of the race basically just "went by" in my mind. I wanted the time to pass. I wanted to focus on hours not minutes. I remember running some great, fairly technical downhill and passing lots of people (many of whom would pass me on the next uphill). I remember hitting the aid stations and focusing on salted potatoes especially after I realized I had dropped all but one of the few S!Caps I had stored in my pocket (and most of the my Clif Shots as well). The Gu2O they had on course was not bad, but even between these early aid stations, I was pretty much draining my bottle. I remember the climb up to Pan Toll through the woods. I'd been on these trails before both at the Double Dipsea and the Muir Woods Marathon. It was beautiful, but it was also beginning to warming up. However, I had managed to find the groove of my patent-pending SHLOG (SLow SHuffle jOG) and was moving pretty well. I felt OK.
Pan Toll. Even before I get in, an aid station volunteer is taking my water bottle, asking my number to go and get my drop bag, asking what I want from it. Wow! I feel almost embarassed by this level of support (which would go on throughout the day...these guys ROCKED!) I take just my extra water bottle from the bag as I am feeling a bit behind in drinking and the ridge is going to be warm up ahead. Hydration is on my mind. I try to drink as much as I can at the station. I ask around for electrolytes. No dice, so I eat as much salted stuff as I can take and I can feel it in my stomach a bit. I don't like to stay too long at aid stations for fear that I will never leave so I head out towards Bolinas Ridge.
Things go downhill. The trail is actually uphill a bit and the ridge is rolling, but my state was going in a singular direction. I was really having trouble with these two bottles. I normally keep my FastDraw in my left hand and only swap to my right on occasion. I was having a lot of difficulty holding that other bottle in my right hand. It was frustrating me. Frustration and ultras don't mix. I tried holding both bottles with one hand. Not happening. I even tried putting a bottle under my arm. Lame! I finally switched my FastDraw to my right hand and the plain bottle to my left. This felt OK. I went with this, occasionally switching hands for variety. The ridge was beautiful, but I wasn't enjoying it as much as I should have. I was focused on making sure to drink during this 6.7 mile section. Part of the trail is really slanted and the idea of a twisted ankle added further stress to my fragile-growing mental state. Finally, we got off the exposed part of the ridge and into the woods. The trail headed downhill and I took off running in my typical "no brakes" style until I ran smack dab into a downed tree. This was just a small one and I managed to slow enough to not go flying over it. At another point, there was actually a VERY large downed tree which I had fun climbing over (but I heard others complain).
I made it to Bolinas Ridge aid station and once again the awesome volunteers took care of me taking both my bottles and filling to my directions. I ate and drank some more knowing that this next section was over 7 miles. I still wasn't feeling great. I pulled over shortly after to give my hydration level a check. Hmm...too little, too yellow. Yep, I've been in hydration-debt for some time. The next section was totally new to me so I focused on just looking around for a while. We were still technically on the ridge, but we were in the woods for a little bit. Then we came out and had a couple more rolling hills in the sun. I took my one electrolyte tablet. Cresting one of the hills, I noticed someone up ahead pushing through the bushes to get around a rather large mud puddle. He immediately took off running. I thought, "he can't be in the race running like that this far in". Then I noticed he had a race number on and my only thought was "that's the front-runner, holy sh*t he's flying". I had just been passed by the (now) legendary Lon Freeman. There would be more runners coming behind him, but not for a while, about 5 minutes or more. I distracted myself watching and cheering on these speedsters. A guy behind me caught up and I decided to run with him. I had been abnormally unsocial for most of this race and really needed all the distraction I could get in order to make it to the turnaround. The guy's name was Harris. He's from Pleasanton and seemed to be having a little difficult time as well. After talking to him and discovering that he ran 8:13 at AR50, I realized how far off pace he was. We ran and talked watching the fast people go by the other way. I think the most impressive sight was seeing Kami and Nikki come running by, stride-for-stride. They looked as if they were just cruising along and chatting on a nice spring day. Well, except for the fact that their pace was incredible and they were somewhere around mile 40 in a 62 mile race!
Harris told me that we were approaching the left turn that would lead us down the Randall Trail to the turnaround. This section reminded me of Firetrails except we were in the shade and on softer trail. I left Harris and decided to just let my legs go for the mile and a half of downhill knowing that the climb (or crawl) back up would be long and slow. I saw lots of people coming up here including many I either recognized or knew ("hey, Chihping!"). As I started recognizing people I had been running near earlier in the race. It made me feel good knowing that I hadn't fallen too far back. I got to the aid station, handed over my bottles and started drinking and eating fresh fruit. I started dipping food into salt at will. Potatoes, fresh fruit and even a peanut butter sandwich at one point...not bad. The 7.2 miles back behind me was going to be the longest section of the whole race, but I was already over half way and feeling happy. I don't remember exactly, but I hit the half-way point somewhere around 6 hours or so. Harris arrived at the aid station and we headed back out together.
About 5 minutes of walking uphill and I felt the need to pull over for a pit stop. Finally, I was re-hydrated! I walked with Harris a little while longer and then told him that I wanted to let my legs move a bit. Time to shuffle. That was the last I saw of him. Ahead was a woman whom I had seen a few times earlier in the race. We'd swapped places a few times as she was pretty good at the power-hike thing (my weakness) and close to or faster than me on the flats. I stuck behind her for a little bit, but eventually shuffled on past. She seemed to have an amazing amount of energy as I could hear her behind me cheering on the runners heading down with incredible exuberance. I tried to do my part, but usually just managed a simple "good job", "keep it up" or "way to work". I saw more people I knew and had fun encouraging everyone. I realized that cheering people on usually does as much for my own spirits as it is for theirs. It also usually helps my mood to be reminded that there are plenty of people behind me working hard. Just keep moving.
This is the part where things get better ("they never, always get worse"). I was mostly running in my shuffling sort of way. I sometimes walked and the woman with lots of energy caught up and we continued exchanging places and pleasantries up until the Bolinas Ridge Station. Here I learned that they had run out of Gu2O. I drank some coke and ate some more salted potatoes. I also grabbed some "Espresso Love" Gu which I had been taking occasionally. I wasn't too happy about the prospect of running on the exposed ridge in the early afternoon sun with only water and no electrolytes approaching the 50 mile point. However, I had earlier told myself that all I had to do was make it back to Pan Toll and finishing was assured. I headed out. The woman with whom I'd been playing yo-yo went as well. We talked for a while and I learned that her name was Meridith. She's from Texas and is running States this year. She ran Miwok last year and said that she "fell apart" out here on the ridge. We stuck together and encouraged each other. After expressing my concern over my water-only, no electrolyte situation she offered me some of her S!Caps. This was a life saver as far as I was concerned. I told her I'd get her through the ridge and we both committed to dipping our legs in the ocean back at Rodeo Beach. Together, we made it to Pan Toll.
Things were looking good. 12.5 miles left. Fresh socks on the feet. Rub my legs down with some ibuprofen cream. I still didn't have any Advil, but all I had to do was mention it and two different volunteers hunted some down for me! I drank and ate some more and filled both bottles which should be more than enough for the next 5.2 miles. I stuck with Meridith for this part as she ran last year and I knew there was a tricky turn somewhere up on this section. We also ran with a guy and his pacer who also appeared to know the course. We left Pan Toll station with under 10 hours on the clock and Meridith commented that as long as we take no more than 3 hours to finish, a sub-13 was in the bag. I said that I thought a sub-12:30 was still possible. She agreed, but said we would need to run a good pace from here on out and push it up the last couple of hills. They were supposedly real killers. It didn't matter, my mind was set.
The next couple of miles had some nice downhill and then some flats through thick overgrowth. Then the first climb started up switchbacks to climb towards Hwy-1. It was time for me to just go heads down, low gear. I left Meridith and the other couple behind. I was pushing, but still at a maintainable pace. The switchbacks went on for a while, but I was focused. I finally got to the top and crossed the road. I focussed on efficiency at the aid station asking for my water to be filled only part way and Gu2O a little below the top (only had to last 3.7 miles). I grabbed a couple bites and a Gu and was off. The next hill was a grind and I recognized it as the part I had run fast down early that same morning. This, then went on to a firetrail that continued to climb further. I could see others up ahead and even though the climb was pretty relentless it didn't seem as bad. There was some shade and it was a pretty good grade as far as I was concerned. I seemed to be the only one without a pacer, but I prefer to run within myself near the end of a race anyway.
I made the last aid station and got through in similar fashion as the previous. Only 3.8 miles left and one last climb, but it looked steep. I was determined to just "get it done" at this point. I used my "granny gear" as best I could only walking briefly on one hill where I started slipping. I could see where the trail started to level and go around the hill. I hit this section and put it in cruising gear. I passed one last person and asked if the hills were done, they confirmed that there was a last little uphill and then it was pretty much down from the road. I realized that 12:15 wasn't possible, but thought maybe 12:20. I got to the road and had a moment of panic. There were pink ribbons both to the left and the right and the finish was directly below me. However, the left went slightly uphill so I started right. I saw some hikers and asked if it was the right direction and they confirmed. Time to go. Well, that is, except for the road. I wanted to let it fly, but running downhill on the road was not my idea of the good late-race terrain. In fact, I almost slipped at one point trying to run on the grass shoulder and had this great image of myself face-flat on the ground less than a mile from the finish. At this point I realized that 12:20 wasn't gonna happen and 12:25 was a stretch. However, I was pretty sure 12:30 was in the bag so I made up my mind to just take it easy and enjoy the last bit of this race. I made it to the dirt and cruised on down, beelining the corners.
The great thing about the end of Miwok is that people can see you coming a ways off as you wind down the last hill. You can also see the parking lot and finish line getting closer and closer as you descend.
Off the dirt, down a little grass hill and into the parking lot. I toss my watter bottles to the side so I can run in with style. I'm still wearing my green gloves. Even though it was much too warm to need them, at some point they became my good luck charm and they weren't bothering me so I left them on the whole run including up on the ridge. I cross the finish line with green gloves raised.
12:26:25
Amazingly, I still felt good. However, I was very glad to have it done. Unlike after my first ultra at Ohlone or my first 50M at Firetrails, I did not immediately think that I could come back and run this better next year. Just finishing Miwok in whatever time I could is such an accomplishment that coming back and doing it again would just be icing. This race was tough. Really tough. But, the best part of ultras is the retrospect. Sitting here typing this I can't recall the really tough spots; only the glow of accomplishment, having conquered a challenge I set for myself.
There was one thought I did have at the end. After finishing and getting my metal. I turned and looked back up at the trail. I asked myself, "Could I head back out there and somehow do another 38 miles of these same trails?" I was as surprised as anyone to discover that the answer was an unequivocal "YES". So, I guess that's it. I have to sign up for the Headlands Hundred.
Oh yeah...
One more thing, the real recipe for success. To guarantee yourself a successful race, make sure to have your emotional low point right there at the start of the race. Things can only look up from there :-).
I'm repeating this mantra in my head as I begin chugging up the climb from the Randall Trail turnaround. I'm finally starting to feel better and have my mind set on the next aid station at Bolinas Ridge during this, the longest leg between stations. I've just managed to get myself out of hydration-debt and I want to be careful to not go there again. I know after the next aid station is a long run along the exposed ridge and then Pan Toll Station at which point, I've been telling myself, I will know that I can finish. However, that's still a ways off with plenty of struggle ahead and I should probably start this report with the tale of how my race almost ended before it even began.
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I'd taken off early from work on Friday in order to get all my things together and assure myself some rest that afternoon. I told Chihping that I would pick him up at 4am so I was planning to wake just a little after 3. I'd packed my drop bag including my trail shoes (though I intended to stay in my road shoes), a change of socks, a change of shirt if needed and a few other items that wouldn't be included in my waist pack where the important stuff went. I didn't want to make the mistake I had at Firetrails last year where I had left some items in my drop bag that I should have taken with me such as advil and extra electrolyte tablets. I had both my water bottles setup, a larger 26oz bottle in a UD FastrDraw Plus holder and a 20oz bottle that would go into my Nathan G-Trek waist pack. The bigger bottle would hold NUUN and the smaller, plain water. I had found and cleaned out my old gel flask (don't ask how long the it had been sitting at the bottom of my gear drawer) since I lost my new one at AR50. I carefully filled it with my combo of Clif Shot flavors (chocolate, mocha and double espresso) and clipped it to the front of my waist pack where it would be less likely to fall out than if it was in the integrated holder in the back. I then loaded up the front pocket with three baggies, one holding 12 NUUN tablets, another holding about 10 S!Caps and a final one with a few Advil. I then picked out my clothes for the race (especially my signature fluorescent green gloves) along with some warm things to wear before and a few things to change into after including the all important nubby sandals. Everything either into the bag or next to it depending on whether it needed to be worn or brought to the race. Alarm set, coffee setup, time to rest.
It's 3am and I'm awake. I don't wait the extra 5 minutes for my alarm, I just get up and put on my headlamp to tool around the room without waking my wife. I actually got some sleep combined with a short nap the previous afternoon and so I feel fine. Shower. Breakfast. Coffee. Drink some water and see if I can "take care of business" before heading out, but the body says that's gonna have to wait until Rodeo Beach. OK, 3:45. Time to go. Grab my gear bag. Kiss Zane on the forehead. Review the directions to Chihping's house and I am off.
Chihping and I have a good chat on the way up (as best we can over the sound of my noisy Jeep Wrangler). We arrive at Rodeo Beach in good time. He heads to the check-in, I head to the john. My body cooperates and I am very happy. My biggest pre-race fear now seems to be out of the way. The line of guys waiting when I come out all look very fast. Especially one particularly recognizable Western States record holder standing in front. "Guess I won't see him until after he hits the turnaround", I think. I go check in and get my picture taken by Chihping before heading back to the car to get the rest of my gear.
That smile was soon to disappear. I got back to my jeep and opened the back. I took out my water bottles and then reached for my waist pack inside my bag. It wasn't there. I looked around for a while, but I knew immediately that I'd left it. I just stopped and stared down at my bag, frozen in disbelief. I could feel the fear starting to creep into my head as my vision for this race crumbled into dust. There was left than 10 minutes until race start. Runners were beginning to gather. There was really not time to do anything about this situation and certainly no time to let that fear seep in any further. I'd tried running with two water bottles in training and found it very awkward. I like swapping my single bottle between hands. Furthermore, the fact that one bottle didn't have a hand-strap was something I wasn't prepared to deal with right now. I put the extra bottle in my drop bag and decided I would run with just one until Pan Toll (mile 21.7). I would have to drink whatever they had on course. I had a few S!Caps and some gels in my drop bag which I stuffed in the small pockets of my shorts. I then tied the bag up, walked to the pile of dropped bags and tried not to think about it. Finally, I went through the important mental exercise of throwing out all expectations. My "stretch" goal of low-12s. Ha! My sub-12:30? Out. Sub-13? Unlikely. Just finish. I imagined myself spending lots of time at aid stations, struggling to get from one to the next especially late in the race.
The runners were starting to move. We walked towards the beach in one big group. I put everything negative out of my mind. Told myself to just make it to Pan Toll and reassess. I told myself that running sans waist pack would make me feel light. I told myself a single bottle would make me efficient. I looked down at my bright green gloves and I smiled.
It was cold on the beach before the start. We all sort of huddled together like emperor penguins. Then we went. The mass moved across the beach. The front runners did what front runners do. The rest of us made it to the first hill and, abruptly, came to a halt. This bottleneck is famous and if you want to avoid it, you better be in front. I had pretty much adopted a "whatever" attitude at this point and just rolled with it. I normally like to get running and warmed up immediately in races, but I knew I would be forced to walk for a while here. We eventually got through the bottleneck and to the road. I don't remember a lot about this part. I think I walked some, ran slow some. Basically, just looked around a lot and waited to get through to the trails and then the first downhill. The whole first part of the race basically just "went by" in my mind. I wanted the time to pass. I wanted to focus on hours not minutes. I remember running some great, fairly technical downhill and passing lots of people (many of whom would pass me on the next uphill). I remember hitting the aid stations and focusing on salted potatoes especially after I realized I had dropped all but one of the few S!Caps I had stored in my pocket (and most of the my Clif Shots as well). The Gu2O they had on course was not bad, but even between these early aid stations, I was pretty much draining my bottle. I remember the climb up to Pan Toll through the woods. I'd been on these trails before both at the Double Dipsea and the Muir Woods Marathon. It was beautiful, but it was also beginning to warming up. However, I had managed to find the groove of my patent-pending SHLOG (SLow SHuffle jOG) and was moving pretty well. I felt OK.
Pan Toll. Even before I get in, an aid station volunteer is taking my water bottle, asking my number to go and get my drop bag, asking what I want from it. Wow! I feel almost embarassed by this level of support (which would go on throughout the day...these guys ROCKED!) I take just my extra water bottle from the bag as I am feeling a bit behind in drinking and the ridge is going to be warm up ahead. Hydration is on my mind. I try to drink as much as I can at the station. I ask around for electrolytes. No dice, so I eat as much salted stuff as I can take and I can feel it in my stomach a bit. I don't like to stay too long at aid stations for fear that I will never leave so I head out towards Bolinas Ridge.
Things go downhill. The trail is actually uphill a bit and the ridge is rolling, but my state was going in a singular direction. I was really having trouble with these two bottles. I normally keep my FastDraw in my left hand and only swap to my right on occasion. I was having a lot of difficulty holding that other bottle in my right hand. It was frustrating me. Frustration and ultras don't mix. I tried holding both bottles with one hand. Not happening. I even tried putting a bottle under my arm. Lame! I finally switched my FastDraw to my right hand and the plain bottle to my left. This felt OK. I went with this, occasionally switching hands for variety. The ridge was beautiful, but I wasn't enjoying it as much as I should have. I was focused on making sure to drink during this 6.7 mile section. Part of the trail is really slanted and the idea of a twisted ankle added further stress to my fragile-growing mental state. Finally, we got off the exposed part of the ridge and into the woods. The trail headed downhill and I took off running in my typical "no brakes" style until I ran smack dab into a downed tree. This was just a small one and I managed to slow enough to not go flying over it. At another point, there was actually a VERY large downed tree which I had fun climbing over (but I heard others complain).
I made it to Bolinas Ridge aid station and once again the awesome volunteers took care of me taking both my bottles and filling to my directions. I ate and drank some more knowing that this next section was over 7 miles. I still wasn't feeling great. I pulled over shortly after to give my hydration level a check. Hmm...too little, too yellow. Yep, I've been in hydration-debt for some time. The next section was totally new to me so I focused on just looking around for a while. We were still technically on the ridge, but we were in the woods for a little bit. Then we came out and had a couple more rolling hills in the sun. I took my one electrolyte tablet. Cresting one of the hills, I noticed someone up ahead pushing through the bushes to get around a rather large mud puddle. He immediately took off running. I thought, "he can't be in the race running like that this far in". Then I noticed he had a race number on and my only thought was "that's the front-runner, holy sh*t he's flying". I had just been passed by the (now) legendary Lon Freeman. There would be more runners coming behind him, but not for a while, about 5 minutes or more. I distracted myself watching and cheering on these speedsters. A guy behind me caught up and I decided to run with him. I had been abnormally unsocial for most of this race and really needed all the distraction I could get in order to make it to the turnaround. The guy's name was Harris. He's from Pleasanton and seemed to be having a little difficult time as well. After talking to him and discovering that he ran 8:13 at AR50, I realized how far off pace he was. We ran and talked watching the fast people go by the other way. I think the most impressive sight was seeing Kami and Nikki come running by, stride-for-stride. They looked as if they were just cruising along and chatting on a nice spring day. Well, except for the fact that their pace was incredible and they were somewhere around mile 40 in a 62 mile race!
Harris told me that we were approaching the left turn that would lead us down the Randall Trail to the turnaround. This section reminded me of Firetrails except we were in the shade and on softer trail. I left Harris and decided to just let my legs go for the mile and a half of downhill knowing that the climb (or crawl) back up would be long and slow. I saw lots of people coming up here including many I either recognized or knew ("hey, Chihping!"). As I started recognizing people I had been running near earlier in the race. It made me feel good knowing that I hadn't fallen too far back. I got to the aid station, handed over my bottles and started drinking and eating fresh fruit. I started dipping food into salt at will. Potatoes, fresh fruit and even a peanut butter sandwich at one point...not bad. The 7.2 miles back behind me was going to be the longest section of the whole race, but I was already over half way and feeling happy. I don't remember exactly, but I hit the half-way point somewhere around 6 hours or so. Harris arrived at the aid station and we headed back out together.
About 5 minutes of walking uphill and I felt the need to pull over for a pit stop. Finally, I was re-hydrated! I walked with Harris a little while longer and then told him that I wanted to let my legs move a bit. Time to shuffle. That was the last I saw of him. Ahead was a woman whom I had seen a few times earlier in the race. We'd swapped places a few times as she was pretty good at the power-hike thing (my weakness) and close to or faster than me on the flats. I stuck behind her for a little bit, but eventually shuffled on past. She seemed to have an amazing amount of energy as I could hear her behind me cheering on the runners heading down with incredible exuberance. I tried to do my part, but usually just managed a simple "good job", "keep it up" or "way to work". I saw more people I knew and had fun encouraging everyone. I realized that cheering people on usually does as much for my own spirits as it is for theirs. It also usually helps my mood to be reminded that there are plenty of people behind me working hard. Just keep moving.
This is the part where things get better ("they never, always get worse"). I was mostly running in my shuffling sort of way. I sometimes walked and the woman with lots of energy caught up and we continued exchanging places and pleasantries up until the Bolinas Ridge Station. Here I learned that they had run out of Gu2O. I drank some coke and ate some more salted potatoes. I also grabbed some "Espresso Love" Gu which I had been taking occasionally. I wasn't too happy about the prospect of running on the exposed ridge in the early afternoon sun with only water and no electrolytes approaching the 50 mile point. However, I had earlier told myself that all I had to do was make it back to Pan Toll and finishing was assured. I headed out. The woman with whom I'd been playing yo-yo went as well. We talked for a while and I learned that her name was Meridith. She's from Texas and is running States this year. She ran Miwok last year and said that she "fell apart" out here on the ridge. We stuck together and encouraged each other. After expressing my concern over my water-only, no electrolyte situation she offered me some of her S!Caps. This was a life saver as far as I was concerned. I told her I'd get her through the ridge and we both committed to dipping our legs in the ocean back at Rodeo Beach. Together, we made it to Pan Toll.
Things were looking good. 12.5 miles left. Fresh socks on the feet. Rub my legs down with some ibuprofen cream. I still didn't have any Advil, but all I had to do was mention it and two different volunteers hunted some down for me! I drank and ate some more and filled both bottles which should be more than enough for the next 5.2 miles. I stuck with Meridith for this part as she ran last year and I knew there was a tricky turn somewhere up on this section. We also ran with a guy and his pacer who also appeared to know the course. We left Pan Toll station with under 10 hours on the clock and Meridith commented that as long as we take no more than 3 hours to finish, a sub-13 was in the bag. I said that I thought a sub-12:30 was still possible. She agreed, but said we would need to run a good pace from here on out and push it up the last couple of hills. They were supposedly real killers. It didn't matter, my mind was set.
The next couple of miles had some nice downhill and then some flats through thick overgrowth. Then the first climb started up switchbacks to climb towards Hwy-1. It was time for me to just go heads down, low gear. I left Meridith and the other couple behind. I was pushing, but still at a maintainable pace. The switchbacks went on for a while, but I was focused. I finally got to the top and crossed the road. I focussed on efficiency at the aid station asking for my water to be filled only part way and Gu2O a little below the top (only had to last 3.7 miles). I grabbed a couple bites and a Gu and was off. The next hill was a grind and I recognized it as the part I had run fast down early that same morning. This, then went on to a firetrail that continued to climb further. I could see others up ahead and even though the climb was pretty relentless it didn't seem as bad. There was some shade and it was a pretty good grade as far as I was concerned. I seemed to be the only one without a pacer, but I prefer to run within myself near the end of a race anyway.
I made the last aid station and got through in similar fashion as the previous. Only 3.8 miles left and one last climb, but it looked steep. I was determined to just "get it done" at this point. I used my "granny gear" as best I could only walking briefly on one hill where I started slipping. I could see where the trail started to level and go around the hill. I hit this section and put it in cruising gear. I passed one last person and asked if the hills were done, they confirmed that there was a last little uphill and then it was pretty much down from the road. I realized that 12:15 wasn't possible, but thought maybe 12:20. I got to the road and had a moment of panic. There were pink ribbons both to the left and the right and the finish was directly below me. However, the left went slightly uphill so I started right. I saw some hikers and asked if it was the right direction and they confirmed. Time to go. Well, that is, except for the road. I wanted to let it fly, but running downhill on the road was not my idea of the good late-race terrain. In fact, I almost slipped at one point trying to run on the grass shoulder and had this great image of myself face-flat on the ground less than a mile from the finish. At this point I realized that 12:20 wasn't gonna happen and 12:25 was a stretch. However, I was pretty sure 12:30 was in the bag so I made up my mind to just take it easy and enjoy the last bit of this race. I made it to the dirt and cruised on down, beelining the corners.
The great thing about the end of Miwok is that people can see you coming a ways off as you wind down the last hill. You can also see the parking lot and finish line getting closer and closer as you descend.
Off the dirt, down a little grass hill and into the parking lot. I toss my watter bottles to the side so I can run in with style. I'm still wearing my green gloves. Even though it was much too warm to need them, at some point they became my good luck charm and they weren't bothering me so I left them on the whole run including up on the ridge. I cross the finish line with green gloves raised.
12:26:25
Amazingly, I still felt good. However, I was very glad to have it done. Unlike after my first ultra at Ohlone or my first 50M at Firetrails, I did not immediately think that I could come back and run this better next year. Just finishing Miwok in whatever time I could is such an accomplishment that coming back and doing it again would just be icing. This race was tough. Really tough. But, the best part of ultras is the retrospect. Sitting here typing this I can't recall the really tough spots; only the glow of accomplishment, having conquered a challenge I set for myself.
There was one thought I did have at the end. After finishing and getting my metal. I turned and looked back up at the trail. I asked myself, "Could I head back out there and somehow do another 38 miles of these same trails?" I was as surprised as anyone to discover that the answer was an unequivocal "YES". So, I guess that's it. I have to sign up for the Headlands Hundred.
Oh yeah...
One more thing, the real recipe for success. To guarantee yourself a successful race, make sure to have your emotional low point right there at the start of the race. Things can only look up from there :-).
Monday, May 07, 2007
Coming soon...
I should have my Miwok race report up by the end of the day. Return later to learn how my race was almost over before it started.
Thursday, May 03, 2007
Miwok (me, walk?) countdown
I mentioned before that my taper for the race this weekend has been to do lots of walking. I have been dropping the boys at school early (6:30am) for basketball and have spent an hour before work walking. I try to walk at a brisk pace to help convince myself that it is still a sort of training (even though it is totally flat near my work). It has allowed me to explore the Guadalupe River Trail which is near our new office. It is a little longer than the map indicates as you can continue north of 880 right alongside the airport. There are lots of runners out there in the morning which has made it VERY difficult to just walk. I have had to hold myself back on numerous occasions. Last night I decided to hit the gym while Freddy was at (yet another) basketball practice. I wanted to test my walking pace at various inclines on the treadmill. I started at 15% doing 3.5 mi/hr then I dropped it to 12% and upped the speed a bit and then to 10% and upped the speed a bit more. It was hard to keep it as just a walk at 4 mi/hr so I decided to see what speed I could run at these inclines without working too hard. I upped it to 4.5 @10% and then 4.2@12% and then tried to keep it at 4.0@15%, but that was work. I then tried to make myself walk a little more, but once I hit the 2 mile mark, I just couldn't take it any longer. I dropped the treadmill down to a 2% incline and ran the last mile at an 8min pace. It felt good. I needed it. I made myself walk at the end to assure all was good with the legs. So, I sorta ran 3 miles yesterday. I only have 2 days left and plan near total rest. However, I think I will do my countdown runs like I did before my first 50K last year. Today I will run a very easy 2 miles just to stretch the legs and then I will do 1 mile tomorrow of simple strides to keep things loose.
3...2...1...
3...2...1...
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