Thursday, 05/13/10 Allergic to treadmills and pavement.

Seriously, I hate them both.  Sure pavement is great for getting around in the car or on the road bike and I guess a treadmill is a necessity if you have kids and can't leave the house, but other than that, I have trouble wrapping my head around the concept of clomping along, each step being identical to the last.

I went down to the Bolder Boulder office this morning to run my 2 miles on the mill and finally get my qualifier out of the way.  I was hoping to get into the A wave so I could at least toe the line with all my friends, but after I did the math, I knew I would have to actually put in a few training runs on the track, pavement or treadmill to accomplish this.  Oh well, an AA qualifier with no effort in my mind is way better than actually training in a manner that I don't like to get an A. 

Going into the office, I felt ready to put in a good effort and accept whatever happened, but still harbored illusions of running two 5:43 miles with no specific training.  I have done it before on the track, but for some reason can't seem to keep up with my legs on the mill.  Not to mention I never feel motivated while staring at a wall indoors.  I warmed up for a bit, testing a few different paces and cross checking with my HRM.  5:43 pace at first seemed tolerably fast, but I just knew that there was no way I could hold that.  After my warm up, the lady checked my time/distance and I was off (at 1% grade to account for wind resistance).

I started off around 6:00 pace and immidiately took it down to 5:43.  It felt fast, but my HR was hovering a bit below 170 which was reasonable.  In just over a minute though, a mucus plug of phlegm built up in the back of my throat.  I hacked and ugggghhhmmmed!!!!! a bunch of times, but it was like breathing through a fun straw.  I struggled with it for a bit and then remembered the GZ/Team Snot trick and started casually hacking a clam and then acting as though I was wiping my nose and would deposit it into my shirt.  Though it seemed like 40 minutes, I bailed off the 5:43 pace after only a few minutes and conceded that I just didn't give a shit about the A wave.  Even at a pace in the low 6's (comfortable for me on a track with no training), my HR was slowly creeping up and I was very uncomfortable, mainly because I was on a treadmill and had a hack clam lodged in my throat.

FINALLY, I crossed my imaginary two mile finish line in 12:13, a far cry from the 11:26 I needed, but enough under the 12:25 I needed for AA.  That really sucked.  Afterwards, I was feeling itchy and tingly which only added to my theory that I am truly allergic.

I headed over to Flagstaff, where I changed into clean/dry clothes and ran up SuperFlag.  I figured the treadmill work would make for a good warmup, but if anything, it threw me off just enough that I felt as though I just could only plod up the road.  I started off easy and attempted to ratchet up the pace/intensity, but it just was not my day.  I just figured I would cut my losses and run it easy, then enjoy the snow over to the summit of Green.

I topped out in a disappointing (but not surprising) 45:30 and then got on the W. Ridge trail to Green where there were only one set of hiking boot footprints.  Though I was not moving fast in the fresh and slippery snow, I felt infinitely better mentally at least and felt like myself for a short while.  At the 4-way, I passed a familiar face (turned out to be Jim P who was standing there waiting for a hiking buddy).  We spent a few minutes on the summit chatting, then I carefully jogged my way down, trying to not twist anything in the very slippery snow.  Below the Ranger Cottage, the snow had turned to ankle deep slush and I just had a blast sloshing through it (although for some reason, I hopped the creek).

2 miles on the mill in 12:13
Run up SuperFlag in 45:31 (avg HR 161(173 max))
W. Ridge 20:34 (avg HR 157(174 max))
Down Ranger/Gregory 28:40 (avg HR 132(159 max))

Wednesday, 05/12/10 Spring Storm on Green

All day at work, I was chomping at the bit to get outside and play in the fresh snow.  I knew from Homie's morning report that the snow would be significant, so I was well prepared with full winter running gettup (except for gaiters and microspikes).

Took it easy up Gregory/Ranger, stopping to take pictures and let Sierra go nutty in the fresh snow.  If there was ever a being on this planet that can't get enough snow and cold, it is Sierra for sure, as evidenced by her puppy like energy, non-stop sprinting and telltale, ear to ear perma-grin.  Went down Greenman/Saddle/Amphi to survey conditions (a bit worse than Gregory/Ranger).  It goes without saying that the Friday night TT (if anybody shows) will be a social run, no hope for any PR's for a few days at least.

Up: 45:52 (avg HR 147(max 162)

Down: ~32 (avg HR 109(max 132)

I'll let the photos tell the rest of the story.

Monday, 05/10/10 Bear Peak

Started from Cragmoor, up Shanahan to Fern. Went pretty easy up to the saddle waiting on Sierra and was itching to go faster. From the saddle, I upped the effort to moderate, feeling decent,but never really pushing. Took it really easy on the down, waiting often for Sierra, as she was getting a bit tired and as usual, lags behind majorly below the Mesa Trail for some reason (I think she is more motivated on singletrack).


Cragmoor: 0:00
Shanahan jct.: 2:56
Mesa: 10:46
Saddle: 28:30
Summitpost: 42:15
Summit: 42:51 (avg. HR 157/max 178)
Descent: 32:12 (avg. HR 125/max 148)

Sunday, 05/09/10 Green Mountain

Took it super easy today, partially planned, partially dictated by Sierra, who found it to be a bit warm and was lagging at times, so I was just content to take it easy and not push her.

Went slow on the down as well, stopping to let Sierra roll around and savor the last remaining patches of snow near the 4-way.  Bumped into Buzz on the descent, chatted with him for a while.

Up via Gregory/Ranger:  40:26 (avg HR 149/max 167)
Down the same way:  ~29 (avg HR 113/max 144)

Saturday, 05/08/10 Green/Bear/S. Boulder/Green

Started up Amphi/Saddle/Greenman.  My legs were not all that peppy and I was a bit slow to warm up, so I just kept the effort low and eased into it, never pushing at all, just gearing low.  I was surprised by the crowds out there today (probably increased by the recent CU graduation, as many seemed to be college age with parents, though there was also the expected hikers and runners out there).  Took a moment to eat some Chomps on the crowded summit of Green, but did not linger, as it was cold and I had some ground to cover. 

I felt OK on the down and by the time I got to W. Ridge, I felt nice and warmed up and enjoyed the gentle climb, just cruising along at a moderate pace, listening to my bodies cues and enjoying the morning.  Tagged the true summit of Bear and did not skip a beat, straight over to S. Boulder, then back to W. Ridge/Green/Bear, back up the summit of Green and down the way I came.  By now, the summit and trail was a true mob scene, as I had work my way through the mess, all the while trying to not look like a jerk trail runner in a hurry.

Splits:

Gregory lot 0:00
Green 36:58
W. Ridge/Bear Canyon jct. 46:46
Bear Summit 1:12
S. Boulder 1:22
Bear again 1:32
W. Ridge/Bear Canyon jct. 1:48
4-way 2:01
Green again 2:04:??
Finish Gregory lot 2:28 avg HR 155(176 max)

Thursday, 05/06/10 PR on Green

As I suspected on Tuesday when I ran Green via Gregory/Ranger in 36:32 at a low HR with the dog, I knew it was time to put in a good run on this route and try to beat my old PR of 35:3? (or something like that, I would have to dig into my records).

I spent the day running errands, cleaning house, laundry, mowing the lawn and clearing the yard of branches from the big wind storm the other day, so it was 4pm or so by the time I finally started and the weather had gone to crap.  I warmed up through Chautauqua, utilized the outhouse and got down to business.  I started off hard but controlled up Gregory Canyon, pushing, but also being careful to not blow it too soon or slip on the sloped rock sections, as the rain was coming down pretty steady.  I made the cabin in 15:03 and mentally shifted gears for the upper section which always seems to hurt a bit worse.

Soon, the steady rain turned to heavy snow and I was happy to be wearing my light windbreaker (though I was completely soaked).  Hit he flat spot on the ridge in 22:53 and was wondering if I could get to the 4-way by 30ish.  I was becoming super cold and contemplated bailing, but knew that if I pressed on, I had a PR in the bag, it was just a question of how much. 

Made the 4-way in 31:23 and was hoping for sub 3 on the final section (have gone 2:23 or so there before), but it was not to be and I hit the top in 34:38.  I was secretly hoping for something in the 33 range, but was stoked for a PR on that route, especially after grunting through the snow there all winter.  It was nice to really roll it.

I spent no time on the summit in the blizzard conditions, just long enough to tag and turn and then headed down Greenman/Saddle/Amphi.  I was cautious through the snow (I punched through bad yesterday) and then hit it pretty hard, mainly to keep warm, but still played it cautious due to the wet and slippery conditions.

Up Gregory/Ranger
Cabin 15:03
4-Way 31:23
Summit 34:38 (avg HR 176/183 max)

Down Greenman/Saddle/Amphi
22:06 (avg HR 155/174 max)

Wednesday, 05/05/10 Green Mountain

I was waffling whether or not I wanted to get out or take a rest day, but I am a sucker for nice, calm (relatively) Spring days, so Green Mountain it was.

Today was the same as yesterday, same route (up Gregory/Ranger and down NE Ridge), with Sierra, except there was no wind and I made it a point (as did Sierra) to just go super easy and make it an active "rest" day.  Today I was careful to keep close tabs on efficiency, HR, foot placement and just keeping HR low and not worry about time.  Made it to the cabin in 18, 4-way in 38, summit in 41:53 (avg. HR 141/max 153).  Took it easy on the down, again cleaning the trail of branches from the recent wind storm and really cleaning up a tree that fell next to the trail.  Down in 31:28 (avg HR 102).

Tuesday, 05/04/10 Green Mountain

The wind was hammering all day, 70+ in some spots, but the forecast indicated that it should die down in the afternoon.  As I leaned on the door to leave work, I knew this was not the case and could barely force the door open and when it slammed shut, I thought something might have broken.  Hmmm...  what to do?  Bail on the run and get some stuff done at home?  Alter my plans?  I thought I was going to be dog free and wanted to go hard today, but a mis-calculation looking at Allison's work schedule meant I was committed to a doggy friendly route.  I considered SoBo/Bear via Shadow, but knew the wind is typically bad on the approach on such days.  Fern Canyon?  No, gotta have the dog on leash and the upper ridge will suck in the wind.  There were really no great options, so I just stuck with the usual.

Heading up Gregory Canyon, the wind was in my face big time, so I just accepted it and pressed on.  It was warm at least and my energy level was much better than anticipated, as I felt like I was dragging all day at work.  I waited some for Sierra and slowed occasionally to call her name and make sure she was focused.

Despite the major wind, Sierra delays and the heavy klomper waterproof test shoes I was wearing, I made it to the Ranger Cabin in a very relaxed 16:33 (was only in the low 150's on the HRM to this point).  From the cabin, I upped the effort just a bit, as fast as I could go and not completely drop Sierra, though I still never really felt as though I was pushing beyond moderate.  Made the 4 way in 16:42 (33:15) and the summit at 36:32 (162 avg. HR/179 max).  Though having Sierra along requires a little waiting and some distracted focus, she did quite well and even rallyed at the end and was right on my heels the final ~2 minutes while I pushed somewhat hard.

Because of the wind, I decided to not backtrack, so we scurried down the front side (NE Ridge route) which, as expected, was much more sheltered and was the sane choice (22:54 for the down at 138 avg. HR).

Today was one of those days where I knew I just had it.  If it were not for the dog alone, I know I would have set a PR for sure.  Without the wind, dog and with light shoes, I would have killed it.  Hope to have another day like this soon with nothing holding me back.

Monday, 05/03/10 Green Mountain

Took it pretty easy up Amphi/Saddle/Greenman, just a light jog really.  Did some trail work on the descent, filling in a hole in the rocks near the top I have been eyeing for a while (first time I have seen it since October or November) and ridding the trail of some mis-placed (or placed) logs and sticks that just did not jive.  There is still a surprising amount of snow on the upper few switchbacks "Greenman Glacier" as Tony put it.

Up in 38:36 (avg. HR 151/169max)
Down in 28:16 (avg. HR 122/148max)

Sunday, 05/02/10 Green Mountain

Hit up Green today after work with Sierra.  It was colder than I had hoped and threatening rain did nothing to add to my motivation.  My mind and body were just not all that into it today, but I have an MP3 full of podcasts to catch up on and a dog that really needed exercise (I'll opt for a run up a mountain to avoid taking the dog for a 10 minute walk around the neighborhood).  Listened to Hal talk about WS100 on Endurance Planet (great interview) and some Adam Carolla (lots of laughs as always).

Went pretty easy on the ascent, 10bpm easier than yesterday (150bpm/175max), though I was 2:2? faster (39:58).  The descent was miserable, I was pretty cold and bonked hard about 1/3 of the way down.  I knew I should have packed a gel when I left the car and it was all I could do to lift my feet over rocks and other obstacles.  I fantasized about food the entire way down.  This seems to be what happens when my weight dips below 140, I just don't have the reserves I typically rely on.  Good lesson.  31:36 on the down (110 avg hr/126 max).

Saturday, 05/01/10 Green/Bear/S. Boulder

Got out with Brandon (who has a more detailed write up from the day) for a run up Green via Gregory/Ranger, then Green/Bear/W. Ridge to Bear, then S. Boulder, back down W. Ridge, Bear Canyon, then Mesa Trail back to Gregory TH.  Most of the snow has melted save for the occasional and inconsequential patch up high.  Went moderate for the most part, with some easy thrown in, but hit it pretty hard up W. Ridge, running this section in 20 minutes from post to post.  Great day out.

Zion National Park Trip, 04/23/10-04/29/10

Zion National Park

April23-28th

Allison and I had an excellent trip to Zion National Park where we met Homie, Lori and their two daughters Mia and Anya. We shared a camp spot the first two nights near the river in the Watchman Campground and then the remaining nights again near the river in site 74 of the South Campground (which is located to the North of the Watchman Campground).

Friday, April 23rd

Today was mostly spent driving. We dropped Sierra off with the Roachs early and were on the road from Boulder around 6:30am. I made a last minute car change the previous night, as we were going to drive Allison’s Corolla for better fuel efficiency, but instead decided to take the Element, as it is AWD and has brand spankin new tires. This turned out to be a great call, as I-70 up to and past the tunnel, along with Vail Pass was a total mess. Many cars on the uphills were spinning their tires in place, while vehicles on the downhill were sliding off the road in front of our eyes. Once beyond Vail though, we just dealt with occasional wet roads and a short lived snow squall near Richfield, Utah (though we had a major headwind much of the time).

When we arrived at Zion, we found out that both campgrounds were full and I was kicking myself for not making a reservation at the Watchman for the first night. We lucked out however when I spoke with the campground attendant, as there happened to be a last minute cancellation and our timing was perfect.

Saturday, April 24th

We spent a good part of the morning moving from our shared campsite we scored the previous night, to Homie’s reserved spot a few sites down in anticipation of meeting them later that evening.

Eventually, we jumped on the free shuttle bus to the Temple of Sinawava stop, where we walked the easy, but scenic riverside walk 1 mile upstream. We had originally hoped to work our way a bit up the Narrows, but it was closed due to the particularly high amount of runoff this year. We then walked back down the road to Weeping Springs, where we were surprised to bump into Buzz (Burrell) as we were jumping on the shuttle. We chatted with him until we got off the bus at the Grotto, where he headed up Angels Landing and we hiked up to Upper Emerald Pool.

Great White Throne

Sunday, April 25th

Allison and I headed over to the Kolob Canyons and hike up the Taylor Creek Trail to Double Arch Alcove, where we were surprised to find no double arch of any sort, just an alcove, but it was still an amazing hike. We continued for another mile beyond exploring up canyon, finding a really cool waterfall and did some interesting bushwhacking.

After dinner, Homie and I decided to sneak away for a quick run up Angels Landing, mostly as a recon trip for a fast run later in the week. We went what was mostly a relaxed pace and had the entire trail to ourselves, except for passing a few tourists on the lower part of the trail heading down. Up in 29:50, down in 21ish.

Double Arch Alcove

Monday, April 26th

Allison and I had a great hike up Observation Point, the weather was perfect, the trail relatively un-crowded and the views were amazing. We took our time up and down, taking a zillion photos and a ~90 minute lunch break at the point overlooking the valley. On the way down, I took a quick run into Hidden Canyon and then caught up to Allison a little later.

Echo Canyon

Looking down on Angels Landing

Upper switchbacks up Observation Pt.

Tuesday, April 27th

Angels Landing TT
~5 miles RT
~1,500 vertical
25:25 up
18:04 down
43:29 RT

Homie and I snuck out of camp early to catch the first bus at 6:45am where we chatted with Bill (Wright) and Loobster who were on their way to do some huge and crazy climb.

We worked in a ~2/3 mile warm-up beforehand by getting off the bus at the Zion Lodge and hit every bathroom along the way, lightening our load as if it were race day or something (maybe it was the Mexican dinner we had the night before?).

We started our stopwatches at the Angels Landing side of the bridge (as instructed by Buzz) and I hit it hard immediately. The first ~1/2 mile or so is pretty much flat and I think I was going a bit too fast here. I bogged a bit as the trail started to steepen and was not feeling 100%, questioning whether or not it was a too fast start, or maybe I was not fully recovered from the Grand Canyon just over a week prior (it was probably a bit of both). The trail quickly steepened (now all paved cement sidewalk) and I was keeping a good pace which was quite the calf workout.

I crossed the bridge at the mouth of Refrigerator Canyon at 9:43 and upped the tempo along the now rolling path. I came to Walter’s Wiggles at what I think was 14:43 and took 2 minutes or less ascending all of the ridiculously tight and steep switchbacks, arriving at the junction at Scout Lookout at 17:01. From here, the trail becomes a bit more interesting as the ridge narrows and exposure increases.

I moved along fast and efficient, but all the while quite cautious and aware of the proximate exposure. There are chains along the way and cut out steps in the rock which were occasionally helpful to have there, though I really never relied on them. The summit seemed to be slower to arrive than the previous trip and I hit the true summit at 25:25, which I was not too happy with, as I felt as though I faded a bit over the last stretch and was not as accurate with the route and scrambling as I had envisioned.

Gathering my wits and breath back along the ~30 seconds of summit plateau, I knew that I had to be even more careful on the descent, as a slip could have dire consequences in spots. I again went fast, yet cautious, occasionally using the chains for balance, as the super-computer was firing at full capacity. Once back at Scout Lookout, I opened up the throttle a bit, shifting gears quickly through all the tight switchbacks (you still don’t want to screw up any of these) and really sprinted the final flat section, thinking each corner was the last. The bridge finally came into view and I stopped my watch at 43:29. Buzz had told me that the FKT for the RT was his 45:??, but I am not entirely sure that is the case, as I still think my 43:29 is a bit soft and certainly others have gone faster. I’m sure on a better day, with more practice on the route, I could shave off another 2 or so minutes.

Homie put in an excellent performance as well, finishing in 47:56 which I was quite impressed with, as he seems to be the fittest I have ever seen him.

We headed back to camp and rallied Allison and Mia (who is 5) for another lap on Angels Landing which was to be a first for both of them. We did not get started until about 10:45am and it was warming a bit and certainly much more crowded than our previous 2 trips when we had the trail mostly to ourselves. Mia marched up the trail at an impressive pace for a 5 year old, never seeming to tire.

Looking up Walter's Wiggles

Looking back down

At Scout Lookout, Mia and John put on their climbing harnesses and tied in to a short rope. Mia soon announced that she did not want the harness, so off it came. I led the way, followed by Mia, John and Allison. I took a bunch of pictures, as John spotted her closely. It was quite crowded in spots and Mia passed most people ahead, men and women of all ages and fitness levels, it was inspiring to watch. We spent a long time on the summit as many people expressed how impressed they were at her efforts.

Steep

Not too close!

Start of Observation Pt. trail

Looking back at route from Angels Landing summit

Walter's Wiggles from afar

John roped Mia up for the descent as it was a bit trickier to spot her, while I walked ahead, taking more pictures and making it a point to never use my hands. We parted ways at Scout Lookout, where they descended and Allison and I walked up the trail toward the W. Rim.

Wednesday, April 28th

Observation Point Run
~8 miles RT
~2,200 vertical
38:46 up
~35 down

On our final day, John and I again headed out on the first bus for a run up Observation Point. Like Angels Landing, the trail is paved with cement and has many switchbacks, but not as tight and a bit more runnable. I started off at a moderate effort up the initial switchbacks, as my stiff calves and quads slowly warmed up. I gradually eased into the effort and was soon feeling much better than expected, though certainly not 100%. Passed the Hidden Canyon jct. in 6:??, then entered Echo Canyon at 12, Observation/East Rim jct. in 20. The following long switchbacks became more and more challenging, as the gradient steepened, the wind was very strong in my face much of the time and I was feeling the effort in my legs, especially on top of the previous day’s efforts. I topped out below the mesa in 33, where I started the long rolling segment out to the actual Observation Point that wends it’s way just below the crest. My goal was to break 40 minutes, just an arbitrary guestimate I made while hiking it 2 days prior and really pushed through the final segment, making it to my destination in 38:46. I waited a bit for Homie, taking in the views and we then jogged down in an easy 35 (including a few stops).