Tuesday, 04/05/11 March Stats

Not much to report, as I am still trying to get over this achilles thing.  Last week I thought I was making great progress with the treatment/therapy I have been undergoing (but still resolved to take a few more weeks for good measure), but then without any outside influences (that I can think of or recall), has taken a turn for the worse.  I am limping a bit again and feel as though I am back to square one which is really starting to suck. 

Back in January, I thought a few weeks or a month off would be all I needed and I would be back at it soon, but here it is, April 5th already and I am not seeing light at the end of the tunnel.  Earlier in the year I contemplated a few Spring/early Summer races, but now I am feeling like I will be lucky if I can get training for Pikes by May or June.  Grrrr.....   Meanwhile, the bike riding is a blast and I am having fun taking care of my girls (http://www.twinvalliere.blogspot.com/).

March Stats:

Hike/jog miles:  21.5
Vertical:  4,450
Summits:  1 (that peak near Eldo)

Bike miles:  342 (280 of which were on the MTB/trails)
Bike vertical:  Wish I knew, but these rides consist of countless rollers and small climbs and I don't feel like calculating, but I am sure it is a fair bit.
Times almost getting leveled by the wind:  Countless

Got a kick out of this cartoon (though if I wrote it, I would be fully dressed for a ride, watch Flanders, then go out for a ride)

Thursday, 03/31/11 31 miles on the mountain bike

31 miles
2:19
157 avg HR
182 max

Had an excellent ride on the mountain bike today.  Headed into Boulder, up Flagstaff and then down the "Angry Ranger Trail".  This trail is super steep and fast and it was a true test of my skills, especially hopping over all the new logs, rocks and branches laid down in the past few days.  I scared off a few baby eagle hatchlings and then was chased by a ranger for a bit, but he had no chance and eventually my dog Sierra and I were long out of sight.  Phew, a close call indeed.

Ha, just kidding of course, no Angry Ranger Trail for me.

Today was a routine mountain bike ride on Davidson Mesa, Mayhoffer-SingleTree, Marshall, Dowdy Ditch, Spring Brook Loop, Flatirons Vista, Coalton, Switchbacky Flowery something or other trail, Coal Creek.  It was pretty windy, windy enough to scatter the trash cans throughout the area, but it was a constant wind from one direction and very predictable, so it was easy to deal with (it being very pleasantly warm helped a lot too).  I felt great today and despite the wind put out a nice and steady effort and my technical skills were spot on (for me on an aluminum hard tail at least). 

Much of the ride my HR was in the mid to upper 170's which felt very controlled and would have been conversational pace if I had somebody to talk to.  Odd, that often I feel like I can easily chat at such heart rates, where there would be no way I could do that running up Green.  TT/PR efforts last year had me in the low to mid 170's and I can only spit out a forced word or two in such a situation.  Says something about my training and history I guess that I adapt in such a way on the bike.

I am enjoying riding these trails on the mountain bike so much, I hardly miss running.  It makes for awesome low impact cross training and I will try to keep doing it a few times a week even once I am back to running (at least that is what I say now, but it sounds like a solid plan).

Saturday, 03/26/11 Shanahan Hike

Allison and I took the girls and Sierra for a nice hike today, starting from what I have affectionately nicknamed the "F YOU!!" trailhead on Stony Hill Rd. (just South of the Bear Creek TH, in a very expensive neighborhood) that I learned about from one of the best Ultrarunners in the country who happens to hold the RRR record, Miwok record and zillions of other CRs/wins who shall remain nameless ;).

The offbeat trail leads to the Shanahan Trail just below Mesa, where we then continued to the Slab, down Fern, right on Mesa, straight up the "road" past the right turn to continue on Mesa and then on a lesser travelled trail back to the trail that leads back down to the F YOU trailhead.  The girls had a great time and enjoyed taking in the sights and sounds.  It was a beautiful day to get out, but I was secretly wishing I could go tearing up Bear Peak at full effort.  Eventually.

Signage at the "F YOU!!" trailhead.  I don't really see this as legit, as you are immediately in open space as indicated by the signs 10 feet to the right of this sign.  I interpret the sign as "Go away from our fancy neighborhood, we don't want you riff raff here in our back yard as we are soooo snooty and rich, that we live in Boulder AND have our own trailhead that we just can't bear to share".  Lame.  I would be interested to know more about this if anybody knows for sure.  Either way, I am not too worried about it.

Allison, Amelie and Sierra

I get Isabelle

Wednesday, 03/23/11 Eldorado Canyon Hike

Dave and Emily came to visit and since it had been so long since Dave and I had hiked together, I took a chance with the achilles and we headed over to Eldo for a hike up Rattlesnake Gulch.  We parked at the usual spot where the road turns to dirt, headed in via the informal social trail to Fowler and then Rattlesnake Gulch.  From the historical hotel foundation, we headed up to the ridge and then on up from there, enjoying the warm sun and lack of wind.  We had a blast scrambling, deliberately taking the most difficult lines head on (class 3 with little to no exposure).  Once at the high point, we spent a long time snacking and chatting. 

Heading back down to the ridge was a bit of a navigational challenge as always.  Even though I had been up there a handful or more times, it is always a little hard to backtrack exactly and find the proper ridge.  Just a degree or two off and you will miss it completely and be in for a steep and miserable bushwhack. 

It was awesome to get back on the trails and catch up with Dave as it has been so long and we had to much to talk about.  This was the first day since the twins were born where I did not have a real time limit, so it was cool to not be in a hurry and I did not look at my watch or concern myself with time the entire afternoon.

I feared that the steepness of this route would re-inflame my achilles tendonitis, but I was fine afterwards and fine now 27 or so hours later, so I feel like I am making huge progress in that department.

Sunday, 03/20/11 "Where has JV been?"

As my 2 or 3 loyal readers have probably observed, I have not posted in about a month, so I figured I would give an update as to where I have been and what I have been doing.

First and foremost, I am injured and secondly, I have been spending (and enjoying) a lot of time with my baby twin daughters.

So....

After dealing with an increasingly sore right Achilles tendon since last April, I have been getting increasingly desperate to do whatever it takes to get it healed up. Way back in October, I went to see Jeremy Rodgers for his opinion. After a quick assessment, he assured me that it was no big deal and suggested that wearing a night splint and icing would take care of the problem within a few weeks.

Unfortunately, this was shortly after our twin daughters were born and I could really only focus on taking care of them, as we were pretty much in survival mode and I just could not get around to taking care of myself. Of course, with any free time I had, I ran whenever I could squeeze it in, as we enjoyed warm weather and dry trails most of the way through December.

Once January came (along with snow and cold), I resolved to start wearing the night splint, icing and scaling back my hill running. I thought I was taking it easy, with some flat runs, easy hikes up Green or Sanitas and just general scaling back. On Feb. 18th/19th I ran Green twice, easy on the 18th, then a touch harder on the 19th thinking I was feeling better, then followed that up with an 8 mile run with the babies in the Chariot. After this, I was hobbling for a few days and my Achilles felt worse than it ever had.

I then decided to just stop doing anything and took 2 weeks completely off (this was facilitated by a minor unrelated surgery that required 5 days of inactivity). I was feeling a little better, but every morning, the Achilles was very stiff/somewhat painful and would tighten up after just a half hour or less of sitting still, so I knew it was still very much present.

On March 5th, I decided to give biking a try, as I correctly suspected that with proper pedaling style and cadence, it would probably do more good than harm. Since then, I have ridden 9 times, 7 rides on the mountain bike and 2 rides on the road bike, which I have actually been enjoying immensely. Though I miss running the trails, running friends and local peaks very much, I am surprisingly (or not so surprisingly) content and fulfilled riding the bike, as I have been discovering some great new trails.

From my house in Louisville, I can quickly link up with the Coal Creek Trail, head West into Superior and then link up with the Meadowlark Trail or Mayhoffer-Single Tree Trails and then put together a variety of loops via Marshal Mesa, Dowdy Draw, Spring Brook, Flatirons Vista, Coalton etc….

Most of these trails make for fast cruising, but a few throw in some moderately technical challenges to keep you on your toes. Though I rarely go out for a ride with specific intentions, many of my rides have turned into epic battles with fellow cyclists, sometimes just myself and one or two other riders coming together at an intersection, or more likely it is me riding in seek and destroy mode, my chase instinct kicking in with just about every rider I see. Not sure what it is about cycling that brings this out in me, but I wish I could harness some of this attitude to bring to Pikes Peak.

Speaking of Pikes Peak, I decided to forego the Ascent this year, as I was just getting pretty burnt out with it and frustrated with not living up to my expectations there. In lieu of the Ascent though, I went ahead and threw my hat into the ring for the Pikes Peak Marathon. I feel like my downhill running has improved significantly in the past few years and eagerly look forward to the Marathon as an entirely different challenge. I am hoping that a later start to my training and a more casual approach may yield a more reasonable result on the mountain, but we shall see. I’m not sure what to predict there, as I have never run the entire downhill, but would like to think that 5 hours would be a reasonable goal. Hopefully I can run a round trip or two before August and get the feel for it and come up with a more specific and ambitious goal.

Most recently, I had another appt. with Jeremy and will be seeing him a few times over the next few weeks. We are now pursuing a more aggressive approach to the Achilles rehab and he is hopeful that we can get it knocked out if I am diligent. He confirmed that the biking that I am doing (spinning lower gears, not standing up on the pedals etc….) is indeed a good way to maintain/build some fitness while helping my Achilles by increasing blood flow (I was very pleased to get the green light from him on this).

I’ll try to not let another month go by without posting (though I will admit, have been enjoying the break from blogging).

Saturday, 02/19/11 Chariot Maiden Voyage

After a lot of waffling over whether or not I should indulge, a great deal, combined with a few other things miraculously coming together, I decided to pull the trigger and buy a top of the line, Chariot CX2 with jogging kit, biking kit and strolling kit.  What's the big deal you ask? 

Chariots cost a little more than most other joggers and I always wondered what all the fuss was about, how could they really be worth that much money?  A baby jogger is a baby jogger right?  That is what I thought also, but after befriending North Face sponsored runner and father of 1 year old twin girls, Sam Thompson (yes, that Sam Thompson, the guy who paved the way for Deano by running 50 marathons in 50 states in 50 days), he had me completely sold on the concept.

I placed my order last Friday and had to wait through the weekend for the order to be shipped and processed.  On Monday, I checked my e-mail all day waiting for the UPS tracking code, but it never showed.  When I got home that evening, I had a message saying that the credit card was not going through for some security reasons (probably since it was a large purchase made in Canada), so, once that got cleared up on Tuesday morning, the incessant UPS tracking commenced.  After getting fired up even further watching the Chariot vids on the website, I was more excited than if I had ordered a new carbon Madone with Dura-Ace, as I will certainly use the Chariot more.

UPS indicated a Friday delivery and sure enough after returning home from a trip up Green, there were two large Chariot boxes on the doorstep and I quickly got to work, carefully unwrapping and assembing as though it were Christmas day.  Just a year ago or less, I would have laughed if anyone had predicted that I would eventually be so into baby joggers and mini vans.  How times change.

A welcome sight

Very easy to assemble

Isabelle was in the house crying, so instead of just rocking her, I put her to work helping get the Chariot set up.  (She seemed to enjoy helping and the busy work got her to stop crying) (Chariot pictured with strolling kit)

Ready to roll

For our maiden voyage, I decided to jog them over to see Mom at work which is 4 miles away via sidewalks, bike path and a smattering of curbs, un-announced dead end sidewalks and a bumpy gravel field crossing.  I had them well bundled and zipped in under the hard plastic weather shields, but things warmed quickly in the sun and we were soon peeling back the side and front panels for some nice ventilation.  I stopped every 5 minutes or so to check on them and make sure they were not too hot or too cold and make sure they seemed content and comfortable.  They seemed to be doing great with the added supporters I got for them.  They are still a little small, so I took it really easy, being careful to tilt the jogger back and slow down for even the smallest bumps and imperfections in the sidewalk.

Just after arriving at the hospital (Isabelle left, Amelie right)

Mom sure was glad to see her girls

Sierra checking up on them when we got home

The outing ended up being just a little too long (with the ~40 minute stop at the hospital to visit Mom), as Amelie started to cry about 2 miles from home and Isabelle was occasionally voicing her eagerness to get home and eat as well, which, needless to say, inspired me to hurry it along a bit.

Pushing the Chariot was a bit more work than I anticipated and I give Sam and Brandon major credit for running fast races with 2 kids in a Chariot or BOB.  My scrawny arms were a little sore and I was constantly adjusting to find the optimal hand position.  The hand brake is great, as once you get some momentum going down even a small hill, it works great to keep speed in check.  I think part of what made the run more difficult than it should have been was running Green Mountain immidiately prior and not recovering/rehydrating from it before I got into an 8 mile run pushing a jogger.

We had a great time and look forward to many more adventures in the Chariot as we all build our strength and endurance a bit.

Splits:

4 miles to hospital:  40 minutes

Visiting with Allison and co-workers:  ~40 minutes

4 miles home:  37 minutes

Saturday, 02/19/11 Green Mountain

For a change of pace and scenery, I decided to ascend Gregory/Greenman, or what some refer to as the "middle route".  Today I decided to spike up for the first ~:49 seconds of luge run at the start after scaring myself a bit tip toeing on it yesterday.  Made decent progress up Gregory, pushing a little where flattish, but then really cutting back and just hiked some sections where it was steeper, being cautious of my achilles mostly.

Like yesterday, a load of hard glare ice, uneven frozen footprints, dry rock sections (all too short to warrant removing the spikes) and finally a few minutes of bliss on perfectly packed snow on the final switchbacks to the summit.  In my mind, the route seems just slightly longer than the other two usual routes, but after running it today, it seemed bit longer than I remember (at least regarding time).

Enjoyed the summit for a while, debating which descent route would be the lesser of 5 evils.  Ultimately decided to backtrack the way I came.  Almost had a head on with two runners ascending Greenman below the Saddle/Greenman jct. on a blind sweeping turn (not that close, but closer than usual with the ice).  After the fact, I realized it may have been Jason S, but I have never met him and it all happened a little quick.

44:27 up
30:31 down

Friday, 02/18/11 Green Mountain

Started up from Gregory Canyon around 1:30pm and immidiately knew conditions were going to be interesting, as what is normally the first ~minute of the run was rock solid, bullet proof ice despite the reasonably comfortable 50's-ish temps.  I negotiated the first section (just barely) without traction, as I knew things would soon clear up for the remainder of the way up Gregory Canyon, but progress was slow and careful.

Once at the top of Gregory, I threw on the spikes, as I had a feeling that aside from a few short sections, the remainder of the trail, to the 4-way at least, would be very slick.  Much of it was like a luge run, which was actually OK if you have reasonably sharp microspikes, but some sections on the upper ridge are melted out, so it was either glare ice, or scratching on rock.

I took it fairly mellow and Sierra was ahead of me most of the way having a blast in the softer snow on the side of the trail.  Spent a long while soaking up the sun on the summit before heading down.

The descent required some caution due to the uneven and sometimes awkward footing.  It never really flowed and running on the ice was like pounding pavement, only harder.

Up:  44
Down:  24

Wednesday, 02/16/11 Lagerman Reservoir

Had a reasonably enjoyable run from work, out to Lagerman Reservoir and back. It actually seemed hot today, but the price for the warmth was a strong Westerly wind which I fought for half of the run. Headed West on Pike Rd. and as per usual, was hating it for the first mile or so as I debated just bagging the run. With each mile that passed beneath my feet though, I became increasingly accepting of it and even came to enjoy it by the time I got to the dirt road leading to the reservoir (note to self, drive the 5 minutes of pavement to get to the dirt next time to spare myself the misery of plodding along streets and sidewalks). The reservoir was larger than I expected and made for a pleasant loop with great views before I had to head back toward work. The tailwind on the way back was great, mainly because I could now hear the podcast I was trying to listen to.

Ironically, when I returned to work and checked my e-mail, I got the following comment to my blog from Kraig:


"Jeff, you work really close to my house. If you take Clover Basin west there are some nice gravel roads to run on past Lagerman Res or 81st street to Oxford Rd.  It is around 2 miles of pavement to get to the gravel."

8 miles
150 vertical
59 minutes
155 avg. HR

Monday, 02/14/11 Longmont Run

Got out on my lunch break for a super easy run around Longmont, but chose a new route this time.  N. on S. Fordham, zig zagged through parks and neighborhoods to Nelson, then W. to Airport Rd., past Amgen (thought about stopping in for a boost of sorts), hit up some new path that wound it's way NE to Golden Ponds Park, E. along the St. Vrain path, through a ton of mud along the creek and across the muddy fairgrounds. crossed Hover, past Home Depot and back on Dry Creek Dr..  It took me several miles to get into this run, but it was so nice out, I was just enjoying the sunshine on my face so much, it did not matter that I was running on flat cement and mud (OK, it matters, but I am slowly learning to accept that something is better than nothing).

6.5 miles
51:31
137 avg. HR
108 vertical

Weekly Wrap Up 02/07/11 - 02/13/11

I'm still taking it easy on my achilles by taking time off and spending a lot of time over here getting in some great baby jogger walks and thoroughly enjoying it.

Thursday, 02/10/11:  2.5 miles pushing the baby jogger through un-shoveled sidewalks, snowbanks and slush.

Friday, 02/11/11:  3 miles with the jogger on dryer, but still often times snow covered paths.

Saturday, 02/12/11:  Green Mountain from Chautauqua with Brandon, up back, down front.  Casual pace, just catching up really and not pushing the achilles (51 up).

Sunday, 02/13/11:  Green Mountain with Allison and Sierra (up/down back).  Started late morning and the temp was warm, but the wind was cranking pretty good.  At the last minute, I grabbed a few extra articles of warm clothing and sure was glad that I did, as the easy pace, combined with the howling wind made me really cold.  Might have passed by Shad in Gregory Canyon, but realized it after the fact.  The creaky trees were a bit un-nerving at times and I was nearly lifted off the ground on several occasions.  Our summit stay was brief.  (up in 1:07, down in 40).  Sierra seems to be getting back to her old self, not sure what her problem was in the fall, but she is a stout mountain dog again and seems to recover well afterwards.

Saturday, 02/05/11 Green

Met up with Footfeathers for an easy trip up Green.  Started at Chautauqua, up Gregory/Ranger, down Bear Canyon. Great to catch up with Tim.

Up 52:07 (avg. HR 143)
Down ??

Friday, 02/04/11 Green

Up/Down Gregory Ranger with Sierra.  Sierra was great today, was like a puppy again in the snow and she was ahead of me the whole time waiting on my slow self.  Took it very easy for the sake of my achilles.

48:46 up (149 avg. HR)
29:17 down (132 avg. HR)

Sunday, 01/30/11 Green Mountain

Met up with Bill at the Gregory lot at 4pm. Went up/down Gregory/Ranger at a super casual pace, just chatting and catching up. The ice on the upper section of trail is getting pretty solid and my (dull) screw shoes were marginal on the descent. Bill had some SWEET Sportiva shoes with hobnails that really hook up. Might have to bite the bullet and try the hobnails (although I JUST bought 4 boxes of screws at McGuckins over the weekend).


49 up (136 avg. HR)
31 down (123 avg. HR)