Friday, 12/09/11 Green Mountain

Up/Down Front
4.06 miles/2,280 vert./1:05:55 (42:53up) Garmin Data

My knees have been bugging me a bit lately, (started a few days before Thanksgiving) especially my left knee, so I took nearly 2 weeks entirely off.  For a week or two leading up to Thanksgiving, I noticed that occasionally and unexpectedly, I would knock the insides of my knees together when pushing up steep grades, which I found odd, as that had never happened before.  Once I began a little time off, my right knee felt better immediately, but there was a lingering pain on the inside lower section of my left knee.  Some googling revealed that it MIGHT be a minor case of Pes Anserine Bursitis (though I could be totally wrong).  After a week off, much to my frustration, I noticed no improvement and it actually seemed to get worse.  It was difficult just walking the dog, especially in the fresh snow of 3 consecutive storms that really exacerbated the problem and my lateral stability of my left knee was terrible.

This week though, starting Monday or Tuesday, I started to observe slight improvement each consecutive day and then yesterday, I felt as though I would be OK to run, as long as it was easy.  This morning I was up early and with Allison having the day off, I decided to go check out the reportedly great conditions on Green.

Perfect is right, from the Gregory lot to the tip top of the summit rock, the trail is a perfectly packed track of snow, at least the best or equal to the best I have ever seen it.  All of the rocks, roots and bumps are smoothed out and traction with Microspikes is unparalleled, like a magic carpet ride.

When I started, I noticed Homie's car in the lot and was hoping to see him somewhere along the way and was always keeping my head up, certain he could come blazing around the corner any minute chasing a descent FKT.  Sierra knew he was ahead too and I could hardly keep up with her going up the hill.  I just plugged along, hiking often, running occasionally and generally did not push too hard.  I finally bumped into Homie on his descent about 5 minutes from the summit, so he turned around and joined me back up to the top.

Took it pretty easy on the down.  My knee felt perfect on the ascent, but I was tentative with it on the down.  It held up fine going slow, but my quads were a bit out of practice and somewhat tired despite the slow pace and was more the limiting factor.

I am a bit out of shape right now, but I am totally fine with that.  If I can just get out a few times per week and go moderate to easy like I did today, I will be quite satisfied with just being able to get a little fresh air, exercise and mental satisfaction while maintaining some base fitness to build upon in the Spring.  It is easy to get caught up in the blog world and compare what I am doing vs. what others are doing.  Occasionally I draw upon that for motivation to push harder and improve, but it can also go the other way and lead to frustration with what I have to work with (lack of time, obligations at home, lack of immediate goals, short days, etc.....).

Saturday, 12/03/11

More snow last night and this morning, definitely more than predicted, perhaps ~8 inches on top of the very recent 7-8" storm on Thursday.  My only exercise today was shoveling, then plowing the jogger through snow at the cyclocross race held at the Louisville Rec. Center.  It was actually quite nice once the sun came out around noon, but it looked like pretty miserable conditions to be racing in with the relentless mud and slush issues for the racers.

Danny Summerhill in the lead, lap 2 or 3 I think.

Festive stockings

Scklopy conditions

"Wow dad, this cyclocross stuff is really exciting!"

I got a kick out of the snowplow missing an entire switchback on our local Alpe d Huez bike path behind the house (pics from yesterday before the second snow storm).  They did not even go back to fix the error, thus leaving me with the options of turning around, heaving the jogger up/down the steep and unintended path, or struggling through the snow on the path.

Picture of said switchback from above with evidence of my choice of route.

Homie and family at the Louisville parade last night

Amelie and Allison

Isabelle

Awesome Ski Video

This is one of the most artistic and unique ski videos I have seen.  I have watched it a few times 20 times 50 times and it gets better and better each time. Starts off pretty subtle, then he really puts it in the big ring 2:08 in.

Monday, 11/28/11 Green Mountain

Up Amphi/1st saddle/NE/Greenman
Down Greenman/NE/SR/Amphi

3.08 miles/2,283 vert./1:07:25 (36:10 up) Garmin Data

Started at 4:01pm, walked the entire up and most of the down.  Was super warm, shorts and a tee a few days from December in the dark (well, the last 10-15 minutes was in the dark) is just insane.  I'll take it though, as the predicted high on Thursday is 26 degrees.  Awesome evening and surprisingly I did not see another person on the entire mountain.  The upper switchbacks are getting slick enough again that I am reconsidering carrying the spikes.  Would save a minute or two on the down.

Friday, 11/25/11 S. Boulder Peak/Bear Peak

7.64 miles/3,229 vert./2:49 moving time Garmin Data

Allison, Sierra and I were able to get out for a long overdue hike with our friends Dave, Emily, Kiefer and Shep. Headed up Shadow Canyon, which is completely dry to the saddle.  From the saddle, Microspikes are mandatory to the summit of SoBo as it is bulletproof ice most of the way.  No traction necessary from the saddle  to Bear.

It was a good bit cooler than yesterday, a bit breezy too, but we had an awesome time catching up and then went to the Southern Sun for a well deserved dinner.

Dave and Allison

Emily

Allison, Emily

On the way down Shadow, Kiefer spotted a very bad squirrel

Thursday, 11/24/22 Bear Peak/Green Mountain

9.28 miles/4,030 vert./2:12:32/149 avg HR Garmin Data

I was mentally enthused to get out this morning for a few peaks, as the weather is unseasonably warm and I had a morning pass, but as soon as I started from Chautauqua at 7:39am, I physically felt really stiff, tired, creaky, uncoordinated and even still a bit low energy from this lingering cold I have had for the last week +.  I figured as an in between compromise, I would run Mesa to Bear Canyon, run the new trail again and make a loop over Green.  By the time I got to the mouth of Bear Canyon though, I made a spur of the moment decision to head up Bear.  I was feeling a little better as I warmed up (though not up to par with what I had hoped) and just hiked up Fern at a mellow pace.

Above the saddle, the increasing amount of ice made things pretty interesting (without traction) and I had to really perform some gymnastic moves to maintain upward progress without killing myself, as much of the trail is a real solid bobsled run.  Even the off trail workarounds in what I hoped would be more grippy snow turned out to be really slick and icy.

I made the true summit of Bear in a very slow and casual 1:06 from Chautauqua and got to the top seconds after 2 other guys, one of whom looked a bit familiar.  Turns out it was Dakota Jones and we chatted for a bit.  He and his friend Jeff ? were planning to drop down Fern, but after relating my fun times ascending, they decided to join me down the W. Ridge (the route they had ascended).  We took it fairly easy down W. Ridge, but even so, I managed to take my best fall in a while.  I stepped on a very dirty and inconspicuous patch of ice and my feet came out like the guy on the wet floor sign and I was down in an instant.  Luckily it looked/sounded worse than it really was, but I ended up with a good bit of trail rash on my hipass.

There were some more ice patches that we negotiated slowly/carefully without incident and then once down to Bear Canyon, Jeff headed down, while I showed Dakota the new route I found last weekend on our way up Green.  This was Dakota's second summit of Green for the run and he was telling me his rather exciting story of catching up to a mountain lion on the trail earlier in the morning (on Saddle Rock just before it meets Greenman).

For the descent, I introduced him to the Greenman/NE/1st access route which he really enjoyed.  Despite feeling pretty off of my game this morning, it was a great time on an awesome morning and was fun getting to know Dakota a bit.

Wednesday, 11/23/11 Green Mountain

Up/Down Amphi/1st access/NE/Greenman

3.37 miles/2,377 vert./57:20 (34:12up/19:48 down/3:18 added running back up with Tony) Garmin Data

Was gearing up at the Gregory lot and was surprised to see Aron roll in, as he was meeting a friend for a hike.  Was tempted to join, but I was eager to go a bit quicker and as usual had a bit of a time constraint, though planned to meet them on my way down.  Headed up at a steady pace, hiking most of it, running occasionally.  Spent a minute or two on the summit, then headed back down Greenman, being slow and careful on the ice.

After rounding the 3rd switchback, I saw Tony coming up the trail, so I turned to run with him back to the top.  He said he was ahead of PR pace, so I stepped aside to let him go, then was surprised to stick to his heels which rarely happens (must be because I had caught my breath for a few just previously and was feeling fresh again).  We spent another few minutes on the summit enjoying a particularly nice afternoon, then headed back down together, stopping to say hi to Aron and then retracing my ascent route.

Today was an amazingly warm day for the day before Thanksgiving and it is supposed to be even nicer tomorrow.  I was really needing to get out and enjoy a little fresh air and it was an added bonus running into friends on the peak.

Heading out for a few hours/peaks starting at 7am from Chautauqua tomorrow to earn my turkey meal.  Can't wait.

Monday, 11/21/11 LoBo Trail/Niwot

8 miles/106 vert./56:16/7:02 pace/152 avg. HR Garmin Data

Was debating whether or not to get out today, as this sickness I have had is still lingering a bit, but I really needed a break from the cubicle and had to enjoy some fresh air.  Have been eager to check out the LoBo Trail, so I ran on it to Niwot and back (to Longmont).  The trail is pretty flat and not particularly interesting, but I am very thankful to have a nice long stretch of mostly uninterrupted dirt almost right out of the office.

Warmed up for the first mile (7:20) and even though I kept the HR/pace reasonably mellow, it felt like a bit more work than it should have been (not much work, but the effort felt a little out of balance with the pace).  I really wanted to go a bit further, mainly because it is all new running terrain for me, but forced myself to turn at 4 miles, as I had to get back to the office and figured I should not do too much in order to try to kick this lingering throat/low energy thing.  I was able to negative split the return by 2 minutes, which surprised me a bit due to the headwind coming back.

Mile splits were:  7:20/7:06/7:14/7:18/6:48/6:56/6:38/6:52

Sunday, 11/20/11 Green Mountain

Up Amphi/1st Access/NE/Greenman
Down Greenman/NE/Saddle/Amphi

3.26 miles/2,281 vert./1:03:21 (36 up)/146 avg HR Garmin Data

Sent out the bat signal in the morning and had a better than average turnout, with Homie, GZ, and Tony all in attendance.  Went fairly moderate on the up, stopping occasionally to regroup.  Pace was not fast, but my cold/sickness is lingering and I was trying to breath through a wad of phlegm stuck in my throat and my energy level is still a bit low (plus even on my best day, it takes extra effort to keep up with Tony AND maintain conversation).

Took it easy on the down and safely negotiated the ice on the upper mountain without incident (although I turned  around and looked back just in time to see Tony take a not so graceful digger).  It was an awesome evening and was really great spending time with 3 of my best running buds all at once.

Saturday, 11/19/11 Green Mountain

5.99 miles/3,241 vert./1:46:52/avg HR 147 Garmin Data

Started from the Gregory lot at 7:14am. Took it fairly easy up the front/NE ridge, avoiding the worst of the ice. I felt better when I got up this morning than I have the past few days, but as expected, my energy level was still a little low and I was hacking up a good bit of phlegm despite going really slow, hiking easy mostly. The cold temps and my slow pace really helped Sierra though, as we were pretty evenly matched, or she was ahead which does not happen often nowadays.

Made the summit in 41, then decided to add on a bit, so I headed down the dry Green/Bear trail to just a short ways beyond the W. Ridge jct, then unexpectedly happened upon a new route that I was eager to see for the first time, so I followed it for a while and eventually summited Green again after doing a little exploring. For the descent, I went quite easy, following my ascent route for the most part, where I saw a few other runners on upper Greenman (whom I did not recognize).

Despite not feeling great physically and the subsequent slow pace, this was a great morning to be outside, enjoy the trails with Sierra and discover some awesome new terrain.

Friday, 11/18/11 Local Baby Jogger Run

5.01 miles/157 vert./46:19/9:15 pace/avg. HR 119

Felt even more sick today than the previous few days, despite sleeping better.  Felt like my head was in a vice when I got up and I had a pounding headache (added to runny nose, sneezing and sore throat and maybe a bit feverish).  Left the house for some errands a bit before noon, but after the first errand, I got envious of all the people I saw out running and biking, so bee lined it home and got suited up.

We zig zagged through Louisville at a very easy pace to the big park just South of downtown, where I pushed the girls on the swings and they laughed and had a great time.  After swinging, we sat in the grass for a while as they played with small sticks, leaves, picked handfuls of grass and traded stole these items back and forth with one another.  The day was so perfect, clear, calm, quiet and it was so peaceful laying there in the soft grass watching them absorb their surroundings, discovering new things and loving life.  They looked so beautiful, innocent and radiant playing in the soft sunlight, I was in awe and overwhelmed with how fortunate I am to have them and could have hung out there all day watching them play.

Reluctantly, we had to head home to get some lunch, but I was wishing we had more time (and I had more energy) to fully take advantage of such a remarkable day.

Thursday, 11/17/11 Local Baby Jogger Run

5.01 miles/133 vert./47:11/9:25 pace/119 avg. HR

Easy run with the girls into Louisville and back.  Was hoping to run 12 or more (at least that was the plan early in the week), but I am full on sick and this run was more for getting myself and the girls some fresh air and running an errand.  Swung by the library and returned WAY too many kids books and CDs and was relieved to lighten that heavy load.

We then scoped out some of the course for the upcoming Thanksgiving Turkey Trot race and dialed in the best line through some of the sidewalk sections and such through the park and as you approach the Coal Creek Path.  I plan to be pushing the baby jogger, but I hope to not be relegated to the back and then have to work my way through a crowd.  Ideally, I hope to start 2nd row, far to the left side, as I plan to run this in front of the masses at least.  I don't think the course will be that fast as there are a few bottlenecks, dirt, a sharp (but short) climb and a 180 turn, then opposing traffic on a narrow trail.  Probably not a big deal without a jogger, but something to consider with.

On the way back, we stopped at the park and got in some good swinging, which the girls really love.  Then we found a lost dog and I was able to make a leash out of a baby blanket and swing her by the police station and deliver her to the dog catcher Code Enforcement Officer (noted that if I was ever confronted by her for not having our dog on leash, the chances of her catching us are very slim at best).

Tuesday, 11/15/11 Green Mountain

Up Amphi/Saddle/Greenman
Down NE Ridge

3.75 miles/2,300 vert./1:04:02 (38:32 up/25:28 down)/148 avg. HR Garmin Data

Fairly easy run, as I think I am coming down with something (the whole family is sick), or at the very least, was just low on energy from a few consecutive nights of poor sleep.

As expected, the route is dry to the spring on upper Greenman below the talus field (where some large trees came down in the recent wind storm, one huge one fell across the trail in the lower talus field and slid out of the way, then another just above obstructed the trail and was recently removed).  Trail conditions were quite icy and slick though here for a bit, but I was too lazy to stop to install the spikes, so I just negotiated the best I could by staying in the snow on either side of the trail.  There was another fairly long dry section, then snow/ice from the bottom of the wooden stairs to the final switchback, but again, did this without the spikes.

Spent very little time on the summit, just long enough to put on my windbreaker and then somehow detach my headlamp from the band and watch it crash down the rocks, as I had it wrapped around my wrist.  Oops, I did not know it could do that.  Luckily it still worked.  Was also a bit pestered by the still persistent wind, that has pretty much been blowing since Saturday morning.

I carefully negotiated my way down the upper snow/ice section with my Microspikes safely stashed in my waistband, then gave the NE ridge a try in hopes that it would be dry and I was pleasantly surprised to find that it was (I will be favoring this route until conditions improve on the normal trails, as traction is not necessary at all).  It was quickly getting dark and for a while I was in that no mans land of dark enough it is hard to see, but too light for a light to be of much help.  Once past the 1st access jct., it was like somebody flicked off the light switch and I busted out the magic Fenix lamp for the remainder.

I am quite clumsy in the dark and took it easy as to not have any mishaps.  The moving shadows really throw off my already compromised equilibrium (only long lasting affects from my near fatal head injury in 1987).

Sunday, 11/13/11 2 Laps on Sanitas and Red Rocks

Sanitas x 2/Red Rocks
6.74 miles/3,001 vert./1:21:27/159 avg. HR Garmin Data

Was planning the usual lap on Green, but I was eager to test the NB MT110 and I realized that my medium size (stretched out) Microspikes were a bit floppy on the very slim and streamlined 110. I debated trying it anyways, or just going without traction, then decided that running dry trails and perhaps getting a few minutes of late afternoon sun on Sanitas might be good for the soul.

By the time I started my run, a thin layer of clouds were blocking out the sun and the wind was pretty pesky, making it feel much cooler than the ~51 degree temp reading in my car. Despite this though, I was eager to run, as I have only hiked Sanitas a handful of times with the babies this year and I can’t even remember the last time I actually ran it.

I pushed a bit on the first lap, feeling a bit bogged down by the forceful wind and also worked my way around many more dogs and people than I expected. The second lap, I felt like I took it easier (which seems true because I was 1 minute slower), but my HR was actually 2 bpm higher for the second ascent. To change it up a bit, I descended the East Ridge/Dakota Ridge and really enjoyed cruising along the dry trails. I seriously contemplated a 3rd lap, but knew I would run out of daylight and did not feel like wasting the time running back to the car at 4th/Mapleton to get my light, so I ran over to Canyon via Red Rocks and back (where it got pretty dark on me by the end).

The MT110 is indeed an amazing shoe. I was impressed with how light and responsive it felt, yet has enough protection to protect your feet well on something as rocky and technical as Sanitas. It is a very free/neutral feeling shoe, but stability was excellent, as it rides so close to the groung.  Traction was very good as well, as I was doing some deliberate high speed rock smearing on the descents and it pretty much stuck whenever I needed it too. This shoe will be a must have for those looking for a fast and light race shoe (they will be available in Feb. 2012 I think?).

Lap 1, Up/Down S. Ridge:

18:27 up avg HR 167
11:43 down avg HR 150

Lap 2, Up S. Ridge/Down East Ridge/Dakota Ridge

19:30 up avg HR 169
16:54 down avg HR 151

Red Rocks: 14:50 out/back