Sierra

Sierra
Sierra

Friday, August 26, 2011

Thursday, 08/25/11 Vail Pass TT Spectating/Baby Jogger Run

I took the girls up to Vail Pass to watch the Time Trial stage of the USA Pro Cycling Challenge, which involved about 8 miles of running with a ~75lb double jogger at altitude.  To avoid the parking cluster, I just drove up Shrine Pass for about 1/4 of a mile and parked next to my friend Pete who I had planned to meet there.  Pete had his bike, so he stuck with me as I started the 4 mile jog down the West side of the pass to the finish line.  1.1 miles down, I noticed that there was ample parking near the end of a frontage road near a reservoir, so I had Pete watch the girls while I jumped on his bike to go get the van, as I knew it would be a huge bonus at the end of the day to save that 1.1 miles.

Once on our way again, Pete cruised ahead, as he was on a tighter timeframe and I casually jogged down the path, appreciating the cushion of the Hoka Bondi Bs on the sometimes steep trail.  It seemed to take longer than anticipated to get to the race course, I think it was a bit longer than advertised, but I was able to get there for the 10th or so rider to start, with all the bigger names coming later as they start in reverse GC order.

I continued down the hill, negotiating the crowds the best I could with a double jogger and eventually found a nice shady spot for the girls, where I was able to watch the race 10 feet away and still be able to keep close tabs on them.  We spent a bit over 2 hours watching the riders go by at 1, then 2 minute intervals and as the race progressed, the riders got progressively faster, to the point where it seemed almost surreal how fast they were going.  Somewhere in the middle, Buzz walked by and I called him out, so we watched together for a bit.

The crowds were absolutely insane.  It was just what I would imagine a stage of the Tour to be like, as thousands of rabid cycling fans went absolutely bat shit crazy, screaming, blowing horns, ringing bells, running in silly costumes..... the whole shebang.  It was AWESOME.

After the second to last rider (Hincapie) went through, I positioned myself strategically at the juction of the bike path ahead of the crowds, ready to bolt as soon as I heard the race leader's time.  Once he came in, I took off running up the hill. 

This turned out to be one of the most intense challenging runs I have ever done.  It was the perfect storm of conditions to get me fired up to push. 

  • I was eager to get to the top in front of the masses and not be stuck in traffic. 
  • The clouds were looking quite ominous on top of the pass where we were going and I was worried about getting the girls stormed on.
  • I was fired up after watching the bike race, sort of like walking out of the theater after watching Rocky or Without Limits.
  • And thus I was feeling extremely competetive, even though I was competing with bikes.
  • I got TONS of positive and encouraging comments from the riders passing me by which inspired me to dig deep.
  • But most of all, this had been a long day for the girls and they started getting a bit fussy and I needed to get them food and naps.
So, I really dug in and upped the cadence/tempo, passing some cyclists, holding off other cyclists and was totally in the mix.  It was an awesome feeling to be pushing so hard and feeling so good and when I saw the car, I was simultaneously relieved (for the sake of the babies mostly), but part of me wanted to keep hammering for several more miles.  The girls did extemely well despite a little fussing at the end and I just missed the rain, as we got poured on minutes after getting in the car (no lightning though).  I really want to go back up there soon and run the entire pass, as it is such an incredible workout.

Amelie (l), Isabelle (r), they nearly stole the show and got a ton of attention and pictures taken

Very proud dad

A beautiful day in the mountains, perfect for a bike race



Amelie getting a closeup of the racers




Local boy, Tim Duggan


Ivan Basso

Ryder?

Lance was walking around saying "See this jersey!  Doesn't anyone know who I am!!??"




The owners of this tent were gracious enough to offer up shade for the girls.  They made many friends throughout the day.

Frank Schlek




Video of Andy Schlek

Andy Schlek from Jeff Valliere on Vimeo.

Tuesday, August 23, 2011

Tuesday, 08/23/11 Green Mountain

Up/Down Front 4.03 miles/2,326 vert./1:10:18 (41:25 up)

After a much needed rest day yesterday, I was itching to get on the trails again today just for the fun of it and even though it was blazing hot, for some reason I actually enjoyed the heat today for a change.  My legs were tired, but my mental energy was good and I felt decent on the climb, yet still went easy as there was really no reason to push.  The descent was a bit more slow and deliberate, as my quads and feet are still a little sore.

2 days after Pikes I am feeling a combination of relief that the race is over mixed with a bit of sadness that it has already passed.  I really had more fun running the Pikes Peak Marathon (my first marathon) than I have any other race and really look forward to doing it again.

In the near term, I am looking forward to running Vail Pass on Thursday with the twins to spectate the USA Pro Cycling Challenge and cheer on the World's best cyclists.

Monday, August 22, 2011

Monday, 08/22/11 2011 Pikes Peak Marathon Full Report

Pikes Peak Marathon
26.21 miles
7,815 vertical
4:52:08 (2:57:21 Ascent)
20th place out of 728 finishers
4th Master (award, but really 6th Master)
Results

What an awesome day I had running the Pikes Peak Marathon. I felt it to be a far greater challenge than the Ascent and even though for much of the descent I swore I would NEVER do it again, within an hour I was looking forward to the following year.  Here is the full version of my race as best I can recall.

After joining Homie for the pre-race spaghetti dinner and banquet, I spent the night at my good friend Hoot's house in Colorado Springs and it was lights out at 8:57pm. Not long after, it was thundering and lightening which kept me up until at least 10, as I wondered if the mountain was getting snow and if the weather would be good in the morning. I awoke to use the bathroom a bit after midnight, fell back to sleep and then was wide awake at 2:30am, where I tossed and turned for another hour and a half, listening to my heart thump and pound in nervous anticipation, so I just gave in and got up. I was in a bit of a stupor as I got ready and was thankful that I had laid everything out in order the previous evening.

I was out the door a little after 5am and found a great parking spot near the start line by 5:30, where I took my time getting ready, ate my breakfast (a banana, peanut butter toast and yogurt/granola with strawberries and blueberries). I found it interesting to observe other's styles of pre-race preparation and contrast it with my own. One younger guy in particular caught my eye nearby, performing some impressive sprints and plyometric moves that I would describe as boot camp meets dancing with the stars. I was not sure if the dude was going to give Matt a run for his money, or if the showmanship on the field would be the athletic highlight of his day (turned out to be the latter). My routine was much more subdued and involved a series of trips to the portajohns, with mandatory stops at Homie’s van to discuss weather and gear choice.

Shaping up to be a great day (though a bit warm at the end)



With 25 minutes to go before the start, I headed over to the line and met up with GZ for a bit of a last minute warm up, which really involved a bit of nervous chatter and of course looking for yet another last minute bathroom opportunity.

The final minutes on the start line were a little nervous, but not really all that bad, as I was just eager to get going with the run and let the suffering begin.

Saying hi to Ward (following 7 photos courtesy of PikesPeakPeakSports.us)


Sean, Brad, Ward, me, GZ

GZ, me, Matt C

3..2..1.......

Bang!!  BOOOOM!!

Just one hill to go!

The gun went off, followed by a loud cannon which totally caught me off guard. I settled into a decent rhythm, maybe in 25-30th spot, not letting my adrenaline get the best of me. I went really conservative up Ruxton, picking off a few people here and there, but kept reminding myself to keep it slow and steady. Once on the dirt, my legs were really feeling good and I slowly and steadily continued to pass more and more runners through the Ws, where I eventually settled in with a group of 3 or 4 other runners and we would stay pretty much within sight of one another all the way to the summit.

We kept a steady and very controlled pace all of the way through Barr Camp and I did a good job taking gels every 45 minutes or less and drank a 10oz bottle of water between almost every aid station. Above Barr Camp, I went through a little bit of a bad patch, but instead of trying to keep forcing it, I backed off and took care of myself a bit with a gel, water and S-caps which seemed to do the trick and by the time I got to treeline, I was feeling particularly good and able to run just about every step. I could see a fair number of guys ahead and got to work catching and passing many of them. Matt passed me on his descent just below the Cirque aid station and he was moving fast as expected and had a significant lead over Daryn. I was surprised at how far up the mountain I got before I began counting the leaders on their descent.

Running through the Cirque Aid Station (John Garner photo)

I became increasingly aware as I approached the summit that my placing was higher than I thought and many of those ahead of me were not that far ahead. I topped out in 12th place and was feeling strong, confident and excited to get rolling on the downhill. I was delayed a moment on the top, as the volunteers had to mark my bib (as I had somehow lost both of my tags, one on the final 5 minutes) and I was a little slow to fill my bottle (wanting a 50/50 mix of Gatorade and water).




I took off down the hill, bursting with overconfidence and enthusiasm and was eager to catch and pass as many guys ahead of me as I could. For what seemed like the first time during a race on Pikes Peak, my competitive juices were flowing full force and I really wanted that Masters win and was ready to fight for it.

Little did I know at the time how bad the descent would hurt.  Overconfidence is an understatement.

Within the first mile of the descent, I caught 11th place and we both caught and passed 10th place. A few times, I tried to get past the new 10th place, but he quickly got a second wind below the Cirque aid station and I was now having trouble staying on his heels. At about that time, Sean O’day came cranking by both of us, showing some really mean downhilling ability and I shouted encouragement, knowing that he was racing for a top 10 finish and a victory for the double.

Now back in 12th position, I ran closely with 11th and 13th all the way to treeline and felt like we were moving pretty well. I traded places with 13th at the A-Frame aid where I stopped for a moment to gulp fluids from a cup. I got going again and was starting to feel crampy (quads and abdomen), but pressed on the best I could. Within the next mile or so, I was passed and moved down to 14th, then 15th, 16th, 17th and then Brett Wilson passed to put me in 18th near the Bottomless Pit jct. They all passed me like I was standing still, as I slowly picked my way through the rocks, seemingly slower than when I ran up. I was sure that my chance of putting in a solid performance was completely gone and I braced myself for the onslaught of runners to pass me by as I choked on a mouthful of Margarita Shot Bloks and S-caps. Nothing was going down well though and my stomach was feeling really unsettled as I contemplated pulling over to puke.

Once below Barr Camp, I felt a little better on the less technical trail and was able to rally a bit and increase my foot speed, but I was still suffering bad and each mile(s) to go sign seemed to be taunting me, I could hardly even look at them. I got passed again just prior to the Bob’s Road aid station and was now in 19th, but despite this, was starting to have visions of holding onto my C goal of top 20. The temperature continued to increase and I was still unable to drink or take anything in, though fortunately I was OK on food (5 gels on the up and 1/3 of a Shot Blok package on the down seemed to be plenty), but I was feeling more and more dehydrated and nauseous and now using the aid stations just to dump water over my head.

Just after I passed the 2nd to last aid station near the top of the Ws, I could hear commotion and cheering, so I looked up to see GZ (whom I consider to be one of my closest friends) one switchback above and closing in fast. I was not at all happy to be passed yet again, but I was simultaneously happy for George to have recovered enough to put in a good descent. As was clear on this day, it was way too soon to count him out and I knew better. I tried to hold him off, as we were both competing for a Masters award, but it was only in my mind, as I just could not muster up any more physical energy or effort and was in total survival mode at this point. He passed quickly and encouraged me to stick with him, which I also tried, but again, it was all in my mind, no matter how hard I willed my body to pick up the pace.

The switchbacks were seemingly endless and my feet were feeling sore and blistered. I had rarely looked at my watch on the descent, but I was now checking it frequently and thinking about my finishing time. I knew I would break 5 hours (another C goal), but I was more concerned about not getting passed. Once on the pavement, for the first time in the race, I began checking over my shoulder to see if anybody was sneaking up on me. I never saw anybody, which was great, though it probably would not have mattered, as I don’t think I had anything more to give. The final mile was the longest I have ever run and the cheering crowds really helped get me through, but was tough to savor at the time as I had tunnel vision and could only think of getting to the line.

Not striding it out very well at all.

I was so happy and relieved to finally cross the finish line and felt like it was the hardest run I had ever done. The volunteers in the finish tent ushered me to a chair and offered me drinks and ice, but all I could do was lean forward with my head in my hands, not knowing whether to sit, stand or lay down. After a few minutes, I got up, leaned over a nearby trash can and threw up repeatedly into it. One of the paramedics noticed this and escorted me to a cot in the back of the tent to lay down and give me oxygen, where George happened to be in the same position. We laughed and exchanged war stories while we recovered until we were eventually able to hobble along to the outside world.

Though I fell a bit short of my primary goals, I still feel very satisfied to have been in the mix and competitive for at least a significant portion of the run. I also feel very satisfied that I did not give up when I felt so terrible for so much of the descent and fought really hard to limit my losses. In my mind, I think I ran a pretty reasonable ascent and for the most part it felt almost easy.  I am sure I could have given much more, but I tried my best to be conscious about saving some energy for the long descent. As I reflect, I do question, what (if any) difference my conservative approach on the ascent had on my descent. I wonder if I had pushed a 5 or 10 minute faster ascent, I would have had the same outcome going down, just with a bit more of a time cushion. Or maybe I would have imploded worse? Hard to say for sure.

I think my performance was generally in line with my fitness and training (or lack thereof) this year and I think that if I honestly expect to do better next year, I will have to be a little more committed to training. I also think that being familiar with what it takes to run up Pikes Peak, then 13 miles back down will also help. I had a lot of respect for what it would take to run this race going into it, but now I have an entirely newfound appreciation.

For my efforts, I was happy to collect a 4th place Masters trophy and a free entry to next year’s race (ascent or marathon), where at this point at least, I am eager to run the marathon again.

Post race, I had a great time hanging out with and talking to Homie, Kunkle, George Z, Scott E, Sean O, Matt C amongst many others. I was also totally stoked for both Homie and Kunkle who each had a great race, setting PRs and also earning 4th place trophies in their age divisions and of course George, for getting that nice big 3rd place Masters trophy.

One of my best buds, George.  Not sure if our friendship made it more or less painful to be passed by him so close to the end, but his support, friendship and vote of confidence going into this race helped me push harder than I might have otherwise.  Either way, I have much respect for his accomplishments and enthusiasm for this race.  Thanks George.

Today (one day after the race), my quads are a little sore, but I feel relatively good and am proud to be able to skip stairs 2 at a time up and down.

Splits:

Ruxton:  2:53 ish
Hydro: 9:30ish
Top of Ws: 32:07
No Name:  47:50
Bobs Road: 1:01
Barr: 1:23:50
3 to go:  2:01
2 to go:  ??
1 to go:  ??
Summit:  2:57:21

No splits on the descent, I just occasionally glanced at my watch without any thought or committing times to memory.



PPM awards table

GZ and I chatting it up with the two undisputed greats of Pikes Peak with a whopping 26 wins between them.  It is humbling hanging out with these two.  Scott is the only person to have beaten Matt up Pikes Peak on one occasion back in the 90's.


Blurry shot of me getting my award.

GZ is familiar with this process.

Top 5 Masters.  I hope to climb up a few steps next year!

Kunkle on the left with award in hand.

Homie and Kunkle

Homie collecting his award, couldn't have been happier for him.




The race was fun and the award is sweet, but these two are my real prizes.  Maybe as a tribute to them, I should D-D-D-double next year?





Sunday, August 21, 2011

Sunday, 08/21/11 Pikes Peak Marathon Quick Recap

20th overall
4:52:08 (2:57 up)

Had a really fun time today.  Ran a reasonable ascent and topped out in 12th place, moved up as high as 11th on the inital miles of the descent.  Started to have a bit of a tough time below A-Frame and went really slow to Barr Camp, getting passed by several people along the way.  Rallied a bit below Barr, but then was a real death march down the Ws.  I felt it to be a stroke of luck that I was able to not get passed more than I did and it was a lot of work to get down in what I thought to be a disappointing 1:54 descent.  Though I hoped to have run a bit faster today, I am not at all disappointed, as I felt like I was in the mix (at least for a while) and I gave it all I had today.

Oh yeah, I also scored a sweet trophy and a comp entry for next year.

Friday, August 19, 2011

Friday, 08/19/11 Dog Jog

3 miles/30 minutes

Left the house at 5:52am to get in a few easy miles before Allison went to work, thus avoiding having to push the baby jogger.  It was also nice cruising with Sierra in the cool, early morning air and getting the run out of the way, so now I can sit with my feet up and carb load until the race.  I wish that were the case, I am on baby duty for my normal days off (Thurs/Fri/Sat.), which makes running Pikes sound like a comparitive cake walk.

Thursday, August 18, 2011

Thursday, 08/18/11 Davidson Mesa and Pikes Thoughts

Davidson Mesa

4 miles/31:38

Easy 4 miles with the girls in the jogger this morning while it was cool.

Have been thinking about Pikes a little bit lately (OK, a lot!) and am feeling quite ready and enthusiastic for race day.  It is really exciting to being running what is such a completely different race on such a familiar course.  I have some race goals in mind which I am reluctant to voice here, but what the heck, it can only help motivate me to stay true to these goals and perhaps reach higher.

Of course the primary goal is to finish, but this seems to be a given.  'Barr'ing some sort of unforseen catastrophe, I'll for sure get to the top, start back down and then I will have no choice but to finish.

I have set 5 hours as a round number to shoot for dipping below.  I think that number is a given based on my past ascent times and what I think I can do on the downhill, but I would still consider 5 hours a lackluster performance for me.

I think 4:45 is a realistic, middle of the road estimate and anything within 5 minutes of this I would be pretty happy with.

My ultimate goal is to be somewhere closer to 4:30.  I think physically I have it in me, but my consistent underachievment on Pikes Peak (and racing in general) indicates otherwise.  I'll have to have a perfect day and not let my head get in the way.

Placement goals:  Of course a great run will facilitate these goals and much of it will depend on what others do, but I hope to place top 20, perhaps even top 15.  I am also looking for a Masters or age group prize to take home.

I have also been waffling over shoe choice and have it narrowed down to six pairs.  Ultimately, having a good day and running my own race will play a much larger role than shoe choice, but any advice/input would be greatly appreciated.

Montrail Streaks.  This to me is the safest choice.  I wore them at the Grand Canyon and they were very comfortable, have great traction, great protection, great stability and I had no foot issues (no blisters or even a hotspot).  My only reservation is the advertised 11.7 oz. weight.

Montrail Rogue Racer.  These feel so light on my feet, I feel really fast in them, have good traction, are comfortable, stable, great ventalation, but, my forefoot gets a bit sore and tired in them after 2 hours and the upper support is minimal, which becomes most evident when running downhill fast on technical terrain.  I have only used them on local trails that are rougher and rockier than the Barr Trail though, so I debate if they would work or not.  I see it as taking a chance.

Hoka Bondi B.  I have probably put most miles on these shoes lately and like everything about them.  They fit great, are light, have great cushioning which I think will help tremendously on a 13 mile downhill, but I am hesitant about their stability on the down and maybe traction on the lower section through the Ws.  I could probably flip a coin between this one and the Streak.

Brooks ST5 Racer.  All the same thoughts as the Rogue Racer, except it is a road shoe and has a bit better forefoot protection and upper stability.  Traction is minimal, but still pretty good for a road flat.  I also feel pretty sporty and fast in these shoes as you would have to given the loud color.

Keen A86.  See Rogue Racer and Brooks ST5 Racer, except these have the best traction of the lot and just an overall great feel.  I don't think there is even a forefoot plate though and I feel that after 2 hours.

Pearlizumi Peak II.  Could easily go with this shoe, as it is light, feels fast, has good fit, traction, stability, protection comfort etc...  My only reservation though is that my heel pad can get a little hot under certain conditions, which could really be a disaster on a 13 mile downhill.

Wednesday, August 17, 2011

Wednesday, 08/17/11 Bobolink Trail

5 miles/~8-9 min/mile pace

Ran with Allison and the girls (I made Allison push the Chariot to keep my easy effort easy).  My 305 died for some reason in the parking lot, so I had no way to track time or distance.  I mapped the run after at 5 miles though, so exactly what I wanted.  Super easy, would guess around 8-9 m/m pace and 120-130 hr.

Not sure what is up with the 305 though.  It turns on while on the charger, but shuts off as soon as I pull it off and will not turn on/stay on otherwise.  GZ suggested a mode/lap/power reset, but that did not work either.  It rained pretty hard on me yesterday, so perhaps that may have had something to do with it?

Guess this makes my wear the 305 or not decision for Sunday that much easier.

Tuesday, August 16, 2011

Tuesday, 08/16/11

Have been a bit busy the past week with my dad being in town, kind of a "forced" taper so to speak and a overall lack of time for blogging.  Though I wish I were able to run a bit more, or at least more focused, I think it might just do me some good to take it somewhat easy.  I also keep having to remind myself that my race is on a Sunday this year and not on Saturday and adjust my taper/mindset accordingly.

Wednesday, 08/10/11

3.5 miles/185 vert./35:47

Super easy baby jogger run with Allison and Sierra.

Thursday, 08/11/11

3.5 miles/185 vert.

Even easier baby jogger walk with my dad and Sierra.

Friday, 08/12/11

Green Mountain Up Back, Down Front 4.69 miles/2,296 vert./1:11:11 (44up) 134 avg. HR

Very easy run.  It was hot and my legs felt flat from my Grays/Torreys run, not sure which was having more of an affect, but just keeping it mellow felt like the best thing.

Saturday, 08/13/11

Morning:

Green Mountain Up/Down Back 5.20 miles/2,971 vert./1:12:50 (43 up) 136 avg. HR

Started around 8am, was relatively cool compared to most of my runs.  As I was walking out the door, Sierra expressed a strong interest to join, so I gladly brought her along.  I felt awesome and wanted to crank up and down the mountain, but was significantly held back by Sierra who was lagging quite a bit. (which could still be a good thing?).  Even though this was overall a very easy run, I did manage to get in a few uphill sprints.

Afternoon:

4+ mile walk along Boulder Creek with my dad and the girls.

Sunday, 08/14/11

Local Run 4.13 miles/279 vert./31:56/7:43 pace/143 avg. HR

Was sleepy and tired all day, but got out in the evening just after it had rained.  Ran mostly on narrow and heavily overgrown singletrack near the house.  Felt alive after 5 or so minutes and put in some effort here and there, not really sprints, but definitely getting the foot speed up a bit.  Ran ~5:43 pace on the paved path for 1/2 mile or so and it felt surprisingly easy.  Was tempted to push that for longer, just because it felt good, but again I held back.

Monday, 08/15/11

Hiking in Rocky Mountain National Park 7.5 miles/900 vert.

Was my dad's last day in Colorado, so we took him to RMNP for a bit of hiking to various sub alpine lakes.  Just easy walking with a 16lb baby on my back.  Was a super fun day, but we got home kind of later than hoped and there was no way to fit in a run.














Tuesday, 08/16/11
Flagstaff  4.1 miles/1255 vert./44:32/141 avg. HR

Pretty casual run and added a bit extra at the top to get an even 4+.  There was some distant thunder and by the time I got about 1/3 of the way down, it was starting to look ominous, closing in from the West, South and North.  Half way down, I began to hurry as slow as I could as there was a good bit of flash/bang.  The pouring rain felt awesome though.



Wednesday, August 10, 2011

Tuesday, 08/09/2011 Grays (14,270) and Torreys (14,267)

Grays and Torreys from Bakerville
13.96 miles
5,071 vert.
2:58:14
12:45 pace
164 avg. HR
Garmin Data


Was looking to get in one last solid high altitude run in before Pikes and decided to head up for the usual lap on Grays and Torreys. I have ascended from I-70 a few times running, where I got a ride back down from the summer TH, hiked the round trip a few times in various seasons and ran the round trip once with GZ, Justin and Claude back in 2008, where my splits equaled 2:50 (but overall time was a bit more than that with stops and such). So aside from getting in a good workout, I figured that 2:50 would be a good goal number to shoot for.


Unable to sleep, I was up at the crack of 4:30am and took my time getting ready, as there was really no reason for an alpine start with a stellar forecast and a quick round trip planned. Headed out the door at 5:2? and started my run at exactly 7am. From the first few steps, I had a feeling that I was not at my best and within a quarter mile, I knew that my legs were just not all there. I quickly recalibrated my intentions and decided that I would just not push too hard and run at a more comfortable pace and just enjoy the morning.

I arrived at the summer TH in 32 minutes which was a bit slower than normal and kept on up the trail, now passing large numbers of hikers and hearing the usual comments as I passed (all positive and encouraging). I never felt bad early on, just not quite 100%, but I was now feeling a bit better and warmed up. My splits were just a few minutes off of PR and I contemplated digging in and chasing numbers, but I was really enjoying the steady cruise and I just had a gut feeling that not killing myself was the right thing to do at the time even though I had more to give.

At the last moment, to make the run a bit more interesting (and perhaps to avoid a discouraging comparison of my 1:29 PR up Grays), I decided to summit Torreys first (which I think adds a few minutes vs. topping out on Grays first). The traverse over to Grays from Torreys was relatively mellow (18 minutes vs. the usual 15) and I rolled over the top with just a short pause, with hopes of making up some time with a good descent. My coordination and footwork were solid and I easily cruised the upper sections and made it down to the summer TH in 37 minutes, never pushing too hard, but never letting up either.

Once back on the dirt road for the remaining 3 mile descent, I pushed at times, though backed off intermittently as my mind wandered (most of the time going ~7:15 pace, but saw low 6 pace over the last ½ mile). I felt great and relatively fresh by the time I got back to the car which was encouraging and felt as though I could have gone for much longer. Even though my total time was 2:58, several minutes of that was from short summit stops, pausing to mess with gear, washing my hands in the creek etc….., as I never stopped my watch. Moving time was 2:52, but I think realistically it is more like 2:54 or 2:55, so I was not too far off of my initial goal. In the end and I think I was ultimately better off for it by not beating myself up and to focus on pacing, fueling and thus feeling so much more fresh at the end.

Splits:

Start in Bakerville: 0:00

Summer TH: 32

Torreys: 1:40

Grays: 1:58-59

Summer TH: 2:36

Finish: 2:58

Sunday, August 7, 2011

Sunday, 08/07/11 Green Mountain

Up Back/Down Front 4.69 miles/2,296 vert./1:04:13(40:38 up)/155 avg HR Garmin Data

Reasonably mellow run.  Felt decent despite it feeling crazy hot this afternoon, but was holding back a lot since I want to be fresh for my Grays/Torreys run on Tuesday, as I am looking to nail one last high altitude run before I ease into my taper for Pikes on the 21st. 

Was cruising relatively mellow on the descent and saw a few guys stopped at the Greenman/Saddle jct..  As I approached, the guy with a dog (Anthony I would later find out) took off running down the Saddle Rock trail.  I was tempted to chase, but figured I would stick to my plan of going mellow, just maintain my pace and see what happened.  I slowly crept up on him and his dog (he was slowing a bit to wait on the dog) and noticed he was running in Vibram 5 fingers which made the effort even more impressive.  If he were in cushioned shoes and without the dog, I am sure he would have really given me a run for it, certainly faster than I was looking to go today.

Saturday, 08/06/11 Boulder Creek Path

~7.5 miles/322 vert./~1 hour/8:09 pace/avg. HR 139 Garmin Data

Easy baby jogger run along the creek path.  Met up with Emily and the dogs who were killing time in town while Dave was at a conference, so we walked together for a bit, stopped at the farmers market, then sat in the adjacent park for a while as the girls played on a blanket.  I was enjoying the chat, but had to keep moving, as the clock is ticking on these runs.  Continued up canyon and went about a half mile up after the path transitions to dirt.  Was intending to go until the path ended as usual, but it was a bit too hot and exposed, so I turned around.  I stopped in the shade a bunch of times to let the girls drink out of my bike bottle, which they really seem to like and is an efficient way to keep them hydrated (sometimes I bring along their sippy cups, but they just play with them and do not drink).

Thursday, August 4, 2011

Thursday, 08/04/11 Boulder Creek Path

10.4 miles/192 vert./1:29:32/8:36 pace/avg. HR 131 Garmin Data

Had to drop off the van at Fisher Honda for a little bit of follow up work, so I just decided to start from there and head West, along Arapahoe to Foothills Parkway, then up the bike path to just past Eben G. Fine park.  Had the girls with me today in the Chariot and just went super casual.  Amelie and Isabelle were great today (as usual) and did not make a peep.

Wednesday, 08/03/11 Green Mountain

Up Back/Down Front 4.75/2,285 vert./1:02:12 (39:22 up)/avg. HR 154 Garmin Data

Was not planning to get out today, but got the opportunity at the last moment.  My legs felt really springy on the stairs at work, but were not as peppy as I had hoped/expected on the trail.  Much of it was that it was significantly warmer than the previous day and majorly humid, as I was managing sweat flow the entire time.  The effort was moderate on the up and down.

Wednesday, August 3, 2011

Tuesday, 08/02/11 Green Mountain PR

Up back/down W. Ridge/Flagstaff road

8 miles/2,523 vert./1:15:43 RT (34:37 up)/164 avg. HR (176 avg. on the ascent) Garmin Data

Met up with Brandon at the Gregory TH a bit after 4pm.  The plan was for him to push for a PR, yet I was not sure how I was going to help, it was either stick with him to pace and harass, or go ahead and be a rabbit.  I was on the fence as to how much effort I wanted to put in today and just figured I would just ease into it and see how it went.  I was moving fast and strong right away, but felt kind of crappy at the same time with a bit of an abdominal cramp.  It was cooler than most days this summer at the start with a momentary sprinkling of rain, but that ended quickly and before long the sun was back out and it was probably in the low 80's, an improvement, but a far cry from good PR conditions.

My time checks were solid and I kept a strong tempo, pushing hard, but it never really felt too deliberate or forced.  Memory of my splits from my previous PR in May of last year were fuzzy, I knew I was ahead at the cabin, but then I thought I was further ahead at my next two checks and may have gotten a little over confident and backed off a bit.  I have this terrible habit, whether it is a PR attempt on Green, or a race up Pikes to look at the watch and either rest on my laurels a bit if I am ahead of projected pace, or get discouraged and slack off if I am behind at all.  A few years on Pikes, I have just not even worn a watch (89 Tour/final TT Lemond style), but then I have no idea whether I am on 2:35 pace or my more usual 2:53 pace.

Anyways, just after passing the 4-way, I spotted Rob up ahead who we had planned to meet at the summit.  Passing him gave me a bit of a boost as I ran quickly by on the very steepest section of trail, showing off a bit, trying to make it look easy, but it bit me in the ass however, as I blew up soon after and had to mostly power hike it in to the summit, where I made a final dash to sneak in 1 second under PR.

We all met up on the summit, chatted for a bit, then Brandon and I headed down W. Ridge to run down Flagstaff Road, while Rob opted for Ranger/Gregory.  We took it fairly casual on the road, but with about 2 miles to go, I was getting another abdominal cramp and was feeling a bit crappy on the pavement.  I bailed onto the trail, where I immidiately felt better and then jumped back on the road for a bit more beating.

Though 1 second is really nothing, I was pretty happy to better my best, if only by a little.  It was 30 degrees warmer than my previous best on that route, plus I am 40 now (vs. 38) and also have twins, so it felt like a bit of a victory.  Though it may not matter on race day (usually does not), I feel it is a good indicator of my fitness leading up to Pikes in less than 3 weeks.

Splits:

Aug. 2011                                          (vs. May 2010)

1st bridge:                            2:11
1mile at top of Greg Cyn:   12:44
Cabin:                                15:00          15:03
Ranger/Greenman jct.:       18:31
Flat spot on NW ridge:       22:53          22:53
4 way:                                31:24          31:23
Summit:                              34:37          34:38

avg/max HR                    176/187       176/183