Another super solid Leadville 100 training week is in the books. For the week of June 10-16, my totals were 92 miles, 14 hours and 6 minutes, and 14,200 feet of vertical, mostly at Deer Creek Canyon (disclaimer: the vertical numbers are according to Strava). The vertical was a little lower than I'd have liked as a result of having no other choice (due to kid duty) but to run on my treadmill on Saturday and basically stray no further than Deer Creek Canyon all week. All in all, I'm happy with how things went this week. For the coming week, if all works out, I may get to 20K of vertical and will head to higher ground, including a Hope Pass double crossing on Tuesday (more on that below) and maybe a go with Decalibron.
Unfortunately, our family was been exposed to the "puke virus," so I'm really hoping we all dodge that bullet! As my wife would attest, I get neurotic when it comes to the puke virus. If I puke during an ultra, it's no big deal. But if I've been exposed to the puke virus, then I get really worried and worked up.
As far as training, I couldn't be happier with where I am. I'm in really good physical shape (knock on wood) and, mentally, I'm 100% there. I seem to be recovering quite well between workouts. Maybe it's because I'm not sitting at a desk for eight hours a day, but my muscles feel more limber. Psychologically, training doesn't feel like work to me; I enjoy every step of it and I love to climb and descend. My motivation is as good as it gets. It's gotten to the point that I can now run fast (for me) down rocky descents and not really think twice about it. I used to get worried on rocky descents but now it's no big deal. As they say, repetition is the mother of excellence. And when I'm coming up on a steep climb, there's no dread in me; I'm all in. Bring it on!
I think everything goes back to my MAF training earlier this year. At the risk of sounding like a broken record, I just can't say enough good things about the Maffetone Method as a base-building program. When I run now, I feel efficient and smooth and I can go much further than before without needing any calories. Even as I'm breathing hard on steep climbs, I rarely get "out of breath." And I think that's because I'm pretty aerobically efficient right now. I feel like I can run 8:00-8:30 pace forever. In ultras, what more could you ask for?
This week, I'm heading to higher ground, including a double-crossing of Hope Pass with Scott W., who is pacing me at Leadville with AJ. After what went down at Leadville last year, it's going to be nice to get back to Hope Pass and have a positive experience there. That said, anytime you're doing two crossings of a 12,600-foot mountain pass, with 21 miles and 6,000+ feet of climbing (and 6,000+ feet of descent) involved, you'd better be ready. I doubt I'll go into the run physically "fresh," but mentally I'll be ready for lots of fun and hard work. It's going to be a great day and I plan to relish every second of it.
As far as my work/unemployment status, it would potentially appear that I may be close to securing a job. We'll see. I don't want to get ahead of myself or engage in speculation, but I have a good lead with a great organization. In terms of what that means for Leadville training, my plan is to train hard as hell for now and then go into maintenance mode once I'm back to work. Maintenance mode means 10,000+ feet of vertical every week.
Sunday, June 16, 2013
Tuesday, June 11, 2013
Lots of Vertical (For Me), Freelance Writing and Maybe Even Coaching
I just wrapped up one of my better weeks in a long time. For the week of June 2-9, I hit 92 miles, 14 hours and 14,400 feet of vertical. Obviously the mileage, total time and vertical are super solid. Where I think I fell short was in the long run. My longest run of the week came on Sunday, when I ran 19 miles and climbed 4,100 feet in a little over three hours at Deer Creek Canyon. I need to start working in some longer runs of 4-6 hours. I think runs beyond six hours can be problematic in terms of recovery.
It's incredible how far my climbing has come in the past few weeks. Climbs on rocky trails in Colorado are almost never easy, but with practice they become more physically and mentally manageable. Some days you're on, and some days you're in a bad way. For example, on Friday I ventured down to Colorado Springs to run the Barr Trail--the trail that takes you all the way to the summit of Pikes Peak. My plan was to at least get to Barr Camp and then hammer it back to my car, for a total of about 14 miles and 4,000 feet of climbing. Well, I struggled from the start, particularly in the "W's." The W's involve a lot of switchbacks. If you run the W's too aggressively, you'll be cooked in no time and eventually find yourself in oxygen debt. I ran the W's too hard and paid for it mid-way to Barr Camp when I was out of gas. The lesson here is that successful climbing is about patience and experience.
A few days later I seemed to regroup quite well, nailing those 19 miles and 4,100 feet of climbing at Deer Creek Canyon. I ran every step and hit every climb I could find.
There are two major needs with my training over the next seven weeks:
***
The job search is what it is. I have a lot of applications out and last week I interviewed with an organization that really interests me on many levels. We'll see how things go. I think searching for a job is just a really long, tedious process that requires a ton of patience and faith.
In the meantime, I've decided to do some contract/freelance writing work, particularly work that involves grant-writing and PR. I've helped raise almost $50 million over my career through grants and proposals. Writing would appear to be a strength of mine. I've also done some cool stuff with PR and media relations. So, I'm creating an LLC and building out a website with the hopes of developing a successful business focusing on grant-writing and PR/communications. If you have writing needs, let me know at wchornsby at yahoo dot com!
Additionally, I continue to consider starting a coaching business for ultrarunners and those aspiring to get into the sport. For years, people have been e-mailing me with questions about training, races, shoes, diet, etc. Obviously, there are folks out there who think I know what I'm doing (yeah, kind of scary). Plus, with the growth of the sport (almost every hundred-miler is selling out early), I see a big demand for good coaches.
I love helping ultrarunners and I would really enjoy working with athletes on a more formal basis. My running resume is pretty solid, and over the years I've learned a lot through personal successes and failures. I've done a lot of things right, and I've also done a lot of things wrong. That's what you want in a coach--someone who's learned through trial and error and has developed various approaches that can work for athletes of all abilities and experience levels.
Anyway, if I start a coaching business, I would use a very customized, personalized and holistic approach, meaning my athletes would benefit from:
It's just a question of whether anyone would even hire me! If you're interested, e-mail me at wchornsby at yahoo dot com.
***
A final note. As previously stated, the Maffetone Method has transformed the way I train. You can learn more about MAF at Dr. Maffetone's website, but I also encourage you to check out this podcast interview Dr. Maffetone did with Endurance Planet (note: it's available for free on iTunes). It's incredibly educational, helpful and engaging. Highly, highly recommended.
It's incredible how far my climbing has come in the past few weeks. Climbs on rocky trails in Colorado are almost never easy, but with practice they become more physically and mentally manageable. Some days you're on, and some days you're in a bad way. For example, on Friday I ventured down to Colorado Springs to run the Barr Trail--the trail that takes you all the way to the summit of Pikes Peak. My plan was to at least get to Barr Camp and then hammer it back to my car, for a total of about 14 miles and 4,000 feet of climbing. Well, I struggled from the start, particularly in the "W's." The W's involve a lot of switchbacks. If you run the W's too aggressively, you'll be cooked in no time and eventually find yourself in oxygen debt. I ran the W's too hard and paid for it mid-way to Barr Camp when I was out of gas. The lesson here is that successful climbing is about patience and experience.
A few days later I seemed to regroup quite well, nailing those 19 miles and 4,100 feet of climbing at Deer Creek Canyon. I ran every step and hit every climb I could find.
There are two major needs with my training over the next seven weeks:
- More high-altitude running--preferably above 10,000 feet. Most of my trail runs up until now have been in the 7,000-8,000-foot range--still pretty good but I need to get higher. Next week I may do the Hope Pass double crossing.
- Longer runs of 4-6 hours. I've done quite a few runs of 3-4 hours and my daily consistency is awesome, but I need to get out for some really long jaunts. It would be ideal if these really long jaunts were also at high altitude.
***
The job search is what it is. I have a lot of applications out and last week I interviewed with an organization that really interests me on many levels. We'll see how things go. I think searching for a job is just a really long, tedious process that requires a ton of patience and faith.
In the meantime, I've decided to do some contract/freelance writing work, particularly work that involves grant-writing and PR. I've helped raise almost $50 million over my career through grants and proposals. Writing would appear to be a strength of mine. I've also done some cool stuff with PR and media relations. So, I'm creating an LLC and building out a website with the hopes of developing a successful business focusing on grant-writing and PR/communications. If you have writing needs, let me know at wchornsby at yahoo dot com!
Additionally, I continue to consider starting a coaching business for ultrarunners and those aspiring to get into the sport. For years, people have been e-mailing me with questions about training, races, shoes, diet, etc. Obviously, there are folks out there who think I know what I'm doing (yeah, kind of scary). Plus, with the growth of the sport (almost every hundred-miler is selling out early), I see a big demand for good coaches.
I love helping ultrarunners and I would really enjoy working with athletes on a more formal basis. My running resume is pretty solid, and over the years I've learned a lot through personal successes and failures. I've done a lot of things right, and I've also done a lot of things wrong. That's what you want in a coach--someone who's learned through trial and error and has developed various approaches that can work for athletes of all abilities and experience levels.
Anyway, if I start a coaching business, I would use a very customized, personalized and holistic approach, meaning my athletes would benefit from:
- FLEXIBILITY: A flexible training program that aligns with the athlete's lifestyle and helps him/her achieve personal goals. It's critical that a training program take into account how the athlete is feeling and progressing and what other life demands and pressures (family, job, etc.) he/she may be facing. It's equally important for a training program to allow the athlete to have fun with running.
- PERSONAL CONTACT: Lots of contact via phone, e-mail and (ideally) in-person meetings/runs. The goal of the check-ins would be to assess and discuss progress, make training program tweaks, address questions and concerns, etc. I do not believe in training programs that are built out way in advance and don't involve regular check-ins, adjustments and listening to the mind, body and spirit. And I'm even more suspect of cookie-cutter programs like those offered in popular running magazines.
- MOTIVATION: Tons of motivation and, when necessary, constructive feedback. I love to motivate and inspire runners, mostly because I have a deep passion for running. But I won't be a Pollyanna; I'll expect and demand 100% commitment from my athletes and I will let them know when I think they're not giving it their all. That said, during training there are times when you simply have to take your foot off the gas pedal, like when you have a sudden family or work commitment (e.g., sick child, deadlines at the office, illness, etc.).
- HEALTHY EATING: What you eat can profoundly influence your development as a runner. As someone who's lost nearly 60 pounds and kept it all off for over a decade, I can help runners achieve their optimal body weight and eat the right foods.
- WORK/LIFE BALANCE: I totally understand what it's like to run high mileage and have big goals while also fulfilling your responsibilities as a full-time employee, spouse, parent and homeowner. Balancing it all, while also getting proper sleep, can be very difficult. I can help runners find the right balance.
It's just a question of whether anyone would even hire me! If you're interested, e-mail me at wchornsby at yahoo dot com.
***
A final note. As previously stated, the Maffetone Method has transformed the way I train. You can learn more about MAF at Dr. Maffetone's website, but I also encourage you to check out this podcast interview Dr. Maffetone did with Endurance Planet (note: it's available for free on iTunes). It's incredibly educational, helpful and engaging. Highly, highly recommended.
Monday, June 3, 2013
It's Not About the Mileage... It's About the Vertical
With my current unemployment, I've used my "free" time to look for jobs and run mountains. Most importantly, I've found some extra time to spend with my son and wife. I'm taking my son to school every morning and picking him early. By me cleaning up the house and mowing the lawn during the week, my wife and I can now mostly relax on the weekends and not have to worry about vacuuming, dusting, etc. While I'd rather have a job, certainly I'm trying to make the most of this period in my life.
But, to be honest, not having a place to go in the mornings (Monday-Friday) has taken a toll on my sense of self-worth even as I keep telling myself this is temporary and not a reflection on the quality person and communications expert I am. It's a hard world for the unemployed and it's incredibly sad to me that, every day, people (or, in my case, my position) get discarded for sometimes no good reason. Be that as it may, I am a person who wants and needs to work and contribute for my family's benefit. If anything, this whole experience has made me an even more compassionate, caring person who strives to see the unique abilities and gifts of everyone. We are all part of the human family, and when I am finally back to work I'll lead with my heart and soul because the world needs more of that.
***
For the first time really ever, I'm now tracking my vertical gain and am placing a greater emphasis on climbing than mileage. That's a huge change in my thought process. I've always been a mileage guy, but I've come to believe that the difference between the haves and the have-nots at races like the Leadville 100 is who spent the most time in the mountains running trails. Right now, my average week is 80-83 miles, 13 hours and 12,000 feet of climbing. Until I'm back to work, I'll be putting in 12,000-18,000 feet of vertical, and how ever many miles and hours that may entail, every week--probably up to 14-17 hours and 85-100+ miles. I may get crazy and make a run at 25,000+ feet in a single week. That's a lot of vertical, unless you're this guy. If things continue, I think it is entirely possible that when I line up for the Leadville 100 I'll be in the best shape of my life.
The good news is that I'm seeing big improvement in my ability to run up mountain trails. Mostly, I'm noticing that I'm far more aerobically efficient on climbs than ever before. Even as I may be breathing hard on a climb, I'm finding that I'm not running out of oxygen. On Sunday, for example, I covered a little more than 17 miles at Mt. Falcon, gaining 3,600 feet along the way, and I ran every step of the way except for a 20-foot section of the steep, rocky Two Dog Trail. It was much the same earlier in the week when I ran at Roxborough State Park and up and back down 9,700-foot Bergen Peak.
I'm also noticing some significant mental gains from increased mountain running. Mental focus and maturity are huge components of running up mountain trails. I find that, when I'm fatiguing, I shorten my stride and speed up my cadence even more, all while focusing on the moment. These are "tricks" I've only recently learned and continue to refine.
At this point, I have to say I think the MAF work I did earlier this year has paid off big time. My aerobic efficiency is super good and my weight is down to about 163. However, my speed has really taken a hit. That brings me to my next point....
With Leadville being 10 weeks away and a super solid aerobic base in place, now's the time to start incorporating some tempo runs. Tomorrow I'm going on my first tempo run since my Phoenix Marathon training, and it'll be about 4-5 miles in length, not including my warm-up and cool-down. Every week I'll add some distance to my tempos. My target heart rate will be around 155-160. The tempo runs will really help me improve my speed and strength.
My next race is the Leadville Trail Marathon on June 29. At this point, I think it's fair to say I'm getting in good shape, and so the LT Marathon could go well for me. However, I really need to start getting as high as possible. Between now and the marathon later this month, I have a few big runs on my mind, like DECALIBRON (if the 14'ers ever clear), the Leadville 100 course, Grays and Torreys, and Pikes Peaks.
But, to be honest, not having a place to go in the mornings (Monday-Friday) has taken a toll on my sense of self-worth even as I keep telling myself this is temporary and not a reflection on the quality person and communications expert I am. It's a hard world for the unemployed and it's incredibly sad to me that, every day, people (or, in my case, my position) get discarded for sometimes no good reason. Be that as it may, I am a person who wants and needs to work and contribute for my family's benefit. If anything, this whole experience has made me an even more compassionate, caring person who strives to see the unique abilities and gifts of everyone. We are all part of the human family, and when I am finally back to work I'll lead with my heart and soul because the world needs more of that.
***
For the first time really ever, I'm now tracking my vertical gain and am placing a greater emphasis on climbing than mileage. That's a huge change in my thought process. I've always been a mileage guy, but I've come to believe that the difference between the haves and the have-nots at races like the Leadville 100 is who spent the most time in the mountains running trails. Right now, my average week is 80-83 miles, 13 hours and 12,000 feet of climbing. Until I'm back to work, I'll be putting in 12,000-18,000 feet of vertical, and how ever many miles and hours that may entail, every week--probably up to 14-17 hours and 85-100+ miles. I may get crazy and make a run at 25,000+ feet in a single week. That's a lot of vertical, unless you're this guy. If things continue, I think it is entirely possible that when I line up for the Leadville 100 I'll be in the best shape of my life.
 |
| From the trail at Roxborough State Park. |
I'm also noticing some significant mental gains from increased mountain running. Mental focus and maturity are huge components of running up mountain trails. I find that, when I'm fatiguing, I shorten my stride and speed up my cadence even more, all while focusing on the moment. These are "tricks" I've only recently learned and continue to refine.
 |
| View from the summit of Bergen Peak, elev. 9,700 feet, last week. |
With Leadville being 10 weeks away and a super solid aerobic base in place, now's the time to start incorporating some tempo runs. Tomorrow I'm going on my first tempo run since my Phoenix Marathon training, and it'll be about 4-5 miles in length, not including my warm-up and cool-down. Every week I'll add some distance to my tempos. My target heart rate will be around 155-160. The tempo runs will really help me improve my speed and strength.
My next race is the Leadville Trail Marathon on June 29. At this point, I think it's fair to say I'm getting in good shape, and so the LT Marathon could go well for me. However, I really need to start getting as high as possible. Between now and the marathon later this month, I have a few big runs on my mind, like DECALIBRON (if the 14'ers ever clear), the Leadville 100 course, Grays and Torreys, and Pikes Peaks.
Monday, May 20, 2013
In Transition
Last week, I joined the millions of Americans who are out of work. Despite an exemplary year-end employee review, in which I was called a "rising star," and a merit-based pay increase, my position and other positions were eliminated as part of a larger "reorganization" of the department in which I worked. There's a lot more I could say about this situation, but I'll stop here and just point out that being out of work is fairly difficult for an overachiever like me who's been told at many points in my career that I'm valued, needed and fundamental to the success of the organization.
So, with that, my job search is under way! I'm looking for a job that allows me to actually put my expertise with communications and fundraising to work. Many people use unemployment as an excuse to "have fun," reevaluate their life, reconnect with old friends and/or family, feel sorry for themselves, read, travel, etc.? Me? I don't see this as "FUNemployment." There's no fun in being unemployed. So, I'm using this bout of unemployment to...find a job. I owe it to my family to get back to work ASAP.
That said, when I'm not applying for positions, I can often be found on nearby mountain trails. Last week I put together some solid running numbers: 80 miles, over 12 hours and 10,500 feet of climbing. Never before had I really tracked my climbing numbers, but last week I was determined to surpass 10,000 vertical feet. I hit Mount Falcon, Deer Creek Canyon, Castlewood Canyon and Green Mountain in Lakewood. It's worth noting that I barely escaped being bitten by a vicious adult rattlesnake at Castlewood Canyon on Monday.
This week, I'm gunning for 12,000-15,000 feet of climbing. That will require a huge chunk of vertical gain, which I expect to take with an outing or two to Pikes Peak. Last I heard, the Barr Trail is runnable up to A-Frame, with the situation improving almost by the day. Running up to A-Frame will get me about 5,000 feet of vertical.
Last time I was unemployed was March 2007. During that time, I signed up for my first 100 and trained harder than ever before. I got into super shape and did really well in that first 100, held in August of 2007. That period of insane training set in motion a few really good years. This time around, I fully intend to be back to work very soon, and that will mean some sacrifices in terms of how I hoped to train for Leadville this summer. Starting a new job, I won't have any vacation time. So, with that, the Friday excursions to Leadville that I'd planned for this summer won't happen. The weekends will be when I hit the big vertical. Between now and when I'm back to work, though, I fully intend to get in some serious climbing, because I believe in my hearts of hearts that what separates the haves and have-nots at Leadville is the amount of time spent on mountain trails.
One thing I learned last week is that the guys and gals with daily access to the mountains have a huge advantage over those of who live in Parker. As the week wore on, I noticed myself getting stronger on the climbs. I have no doubt that, if I had ready access to the mountains, I could perform quite well at Leadville. I will continue to hit the mountain trails three to five times a week until I'm back to work.
So, with that, my job search is under way! I'm looking for a job that allows me to actually put my expertise with communications and fundraising to work. Many people use unemployment as an excuse to "have fun," reevaluate their life, reconnect with old friends and/or family, feel sorry for themselves, read, travel, etc.? Me? I don't see this as "FUNemployment." There's no fun in being unemployed. So, I'm using this bout of unemployment to...find a job. I owe it to my family to get back to work ASAP.
That said, when I'm not applying for positions, I can often be found on nearby mountain trails. Last week I put together some solid running numbers: 80 miles, over 12 hours and 10,500 feet of climbing. Never before had I really tracked my climbing numbers, but last week I was determined to surpass 10,000 vertical feet. I hit Mount Falcon, Deer Creek Canyon, Castlewood Canyon and Green Mountain in Lakewood. It's worth noting that I barely escaped being bitten by a vicious adult rattlesnake at Castlewood Canyon on Monday.
This week, I'm gunning for 12,000-15,000 feet of climbing. That will require a huge chunk of vertical gain, which I expect to take with an outing or two to Pikes Peak. Last I heard, the Barr Trail is runnable up to A-Frame, with the situation improving almost by the day. Running up to A-Frame will get me about 5,000 feet of vertical.
Last time I was unemployed was March 2007. During that time, I signed up for my first 100 and trained harder than ever before. I got into super shape and did really well in that first 100, held in August of 2007. That period of insane training set in motion a few really good years. This time around, I fully intend to be back to work very soon, and that will mean some sacrifices in terms of how I hoped to train for Leadville this summer. Starting a new job, I won't have any vacation time. So, with that, the Friday excursions to Leadville that I'd planned for this summer won't happen. The weekends will be when I hit the big vertical. Between now and when I'm back to work, though, I fully intend to get in some serious climbing, because I believe in my hearts of hearts that what separates the haves and have-nots at Leadville is the amount of time spent on mountain trails.
One thing I learned last week is that the guys and gals with daily access to the mountains have a huge advantage over those of who live in Parker. As the week wore on, I noticed myself getting stronger on the climbs. I have no doubt that, if I had ready access to the mountains, I could perform quite well at Leadville. I will continue to hit the mountain trails three to five times a week until I'm back to work.
Monday, April 29, 2013
Cheyenne Mountain 50K Race Report
Now in its third year, the Cheyenne Mountain 50K promises
both a challenge and plenty of good times. Saturday’s race was my third
Cheyenne Mountain 50K and I have every intention of making this an annual
event. I finished twelfth overall with a time of five hours and ten minutes—7
spots and 20 minutes off last year’s result (but 15 minutes better than my 2011 result). When I crossed the finish line, I
had run 83 miles in the past seven days, despite a low-grade, annoying stomach
ailment all week. Clearly I didn’t really taper for this race and so I was
pleased overall with the result.
Held on the south side of Cheyenne Mountain State Park in Colorado Springs, the race involves two laps on something of a 15.5-mile figure-eight course consisting of a few respectable but certainly not steep, scary climbs. The entire course is under 7,000 feet, making it quite tame as far as elevation. In my opinion, the southern-most loop of the figure-eight is the more difficult of the two.
Heading into the race, my fueling strategy consisted basically of water and Honey Stinger gels. I’d used Honey Stinger gels on a few runs in which I tried to go as long as possible without calories, and going into the race they seemed to do a decent job. I also thought the honey in these gels would help keep my stomach happy. Again, I’d battled stomach problems for the better part of the week—a bug I likely caught from my son.
Sure enough, only a few miles into the race my gut started hurting. I wore a waist pack and it put a lot of uncomfortable pressure on my gut. The problem only worsened, leading to not only stomach pains but also nausea. I continued to fuel on Honey Stingers and water and took a few Fig Newtons at various points in the race, all the way staying calm and just trying to execute. I ran the hills but my climbing legs clearly weren’t at their best. I came through the halfway point in 2:17—two minutes off last year’s time. For the first 20 miles I ran in the top 10, almost every step with the eventual women’s winner and course record setter, Amanda Ewing, but I felt my energy waning and my stomach getting unhappier with every step.
At about mile 22, with the temperature in the low 70s and the sun out in full force, I ran out of gas and started walking. Amanda passed me and I didn’t see her for the rest of the race. At the time, I couldn’t figure out why I’d run out of energy since I’d been fueling on Honey Stinger gels. But then it hit me that I’d bonked, and I also figured my stomach ailment had taken a toll, as well. At the 24.5-mile aid station, having death-marched the last few miles and been passed by a few runners, I took a Hammer gel and some water, and then continued on my way—still reduced to hiking. To say I hit a low spot, both physically and mentally, would be an understatement. I’d never hit a low like this in a 50K.
But then, around mile 26, I started to feel some energy come back and began running again. My legs seemed to come alive after basically shutting down on me. Was it the Hammer gel? After mile 26, I could run the flats and downs, albeit not as fast as I wanted, and jogged/hiked the ups. I still wasn’t in super shape, but I was far more functional than before. In times like these, you have to take baby steps. After four really rough miles, it was heartening running down the trail and knowing that, with each step, the finish neared. I took another Hammer gel at the mile-28.5 aid station, nearly gagging in the process, and mostly ran into the finish, save a few hikes on the ups.
About 100 meters from the finish, I got chased down by another runner. Without even thinking, I hit the gas and we both blew into the finish line, crossing literally at the same time. It was truly a photo finish. On chip time I beat him by one second! I have good closing speed but his closing speed was a bit better, and so it took everything I had to try to hold him off. My hat’s off to him for a really badass chase-down.
Unfortunately, that sprint finish pretty much finished me off. As soon as I crossed it was like someone turned out the lights. Everything went black and I immediately sat down on a rock—a crumpled mass—with my head between my knees. The entire experience is foggy. All I remember is Scott W. standing over me asking if I was okay. At that moment, I felt hideous. After downing a few cups of water, I hobbled to my car and began the long drive home, nearly throwing up at a 7-Eleven a few miles up the highway. Clearly my blood sugar had plummeted. A few Coca-Colas and a Gatorade on the drive home made a big difference, but it was rough trip, to say the least.
This was a good training run and it was great to see friends, such as Scott W., AJ, JT, Andy, Shad and others. I only wish I could have stuck around longer and enjoyed the post-race festivities and chicanery but Anne was on call at work, and so I had to get back to Parker ASAP for emergency kid duty.
As far as what's next, I’m not that sore, which surprises me a bit. On Sunday morning I got in a little over 9 miles with our dog and I could have run much farther. So it appears I got through Cheyenne, though a tough race for me, without much lasting soreness or damage—a good thing as I continue to ramp up for the Leadville 100. My next race, as of now, is the Leadville Trail Marathon in late June. Between now and then I have lots of trail running and climbing to do.
Congrats to all finishers!
Other reading:
***
Thought-provoking:
Held on the south side of Cheyenne Mountain State Park in Colorado Springs, the race involves two laps on something of a 15.5-mile figure-eight course consisting of a few respectable but certainly not steep, scary climbs. The entire course is under 7,000 feet, making it quite tame as far as elevation. In my opinion, the southern-most loop of the figure-eight is the more difficult of the two.
Heading into the race, my fueling strategy consisted basically of water and Honey Stinger gels. I’d used Honey Stinger gels on a few runs in which I tried to go as long as possible without calories, and going into the race they seemed to do a decent job. I also thought the honey in these gels would help keep my stomach happy. Again, I’d battled stomach problems for the better part of the week—a bug I likely caught from my son.
Sure enough, only a few miles into the race my gut started hurting. I wore a waist pack and it put a lot of uncomfortable pressure on my gut. The problem only worsened, leading to not only stomach pains but also nausea. I continued to fuel on Honey Stingers and water and took a few Fig Newtons at various points in the race, all the way staying calm and just trying to execute. I ran the hills but my climbing legs clearly weren’t at their best. I came through the halfway point in 2:17—two minutes off last year’s time. For the first 20 miles I ran in the top 10, almost every step with the eventual women’s winner and course record setter, Amanda Ewing, but I felt my energy waning and my stomach getting unhappier with every step.
At about mile 22, with the temperature in the low 70s and the sun out in full force, I ran out of gas and started walking. Amanda passed me and I didn’t see her for the rest of the race. At the time, I couldn’t figure out why I’d run out of energy since I’d been fueling on Honey Stinger gels. But then it hit me that I’d bonked, and I also figured my stomach ailment had taken a toll, as well. At the 24.5-mile aid station, having death-marched the last few miles and been passed by a few runners, I took a Hammer gel and some water, and then continued on my way—still reduced to hiking. To say I hit a low spot, both physically and mentally, would be an understatement. I’d never hit a low like this in a 50K.
But then, around mile 26, I started to feel some energy come back and began running again. My legs seemed to come alive after basically shutting down on me. Was it the Hammer gel? After mile 26, I could run the flats and downs, albeit not as fast as I wanted, and jogged/hiked the ups. I still wasn’t in super shape, but I was far more functional than before. In times like these, you have to take baby steps. After four really rough miles, it was heartening running down the trail and knowing that, with each step, the finish neared. I took another Hammer gel at the mile-28.5 aid station, nearly gagging in the process, and mostly ran into the finish, save a few hikes on the ups.
About 100 meters from the finish, I got chased down by another runner. Without even thinking, I hit the gas and we both blew into the finish line, crossing literally at the same time. It was truly a photo finish. On chip time I beat him by one second! I have good closing speed but his closing speed was a bit better, and so it took everything I had to try to hold him off. My hat’s off to him for a really badass chase-down.
Unfortunately, that sprint finish pretty much finished me off. As soon as I crossed it was like someone turned out the lights. Everything went black and I immediately sat down on a rock—a crumpled mass—with my head between my knees. The entire experience is foggy. All I remember is Scott W. standing over me asking if I was okay. At that moment, I felt hideous. After downing a few cups of water, I hobbled to my car and began the long drive home, nearly throwing up at a 7-Eleven a few miles up the highway. Clearly my blood sugar had plummeted. A few Coca-Colas and a Gatorade on the drive home made a big difference, but it was rough trip, to say the least.
This was a good training run and it was great to see friends, such as Scott W., AJ, JT, Andy, Shad and others. I only wish I could have stuck around longer and enjoyed the post-race festivities and chicanery but Anne was on call at work, and so I had to get back to Parker ASAP for emergency kid duty.
As far as what's next, I’m not that sore, which surprises me a bit. On Sunday morning I got in a little over 9 miles with our dog and I could have run much farther. So it appears I got through Cheyenne, though a tough race for me, without much lasting soreness or damage—a good thing as I continue to ramp up for the Leadville 100. My next race, as of now, is the Leadville Trail Marathon in late June. Between now and then I have lots of trail running and climbing to do.
Congrats to all finishers!
Other reading:
***
Thought-provoking:
Wednesday, April 24, 2013
Pre-Cheyenne Mountain 50K Thoughts
Another very solid week (Apr. 15-21) is in the books. I finished off a 77.25-mile week with a 21-miler on the Highlands Ranch backcountry trails. I climbed a decent 1,800 feet on that run--not bad at this point in my Leadville 100 training. I ran every day this past week, but never felt like I was pushing the envelope much. I could have easily fit in another 10 miles and still felt good.
I feel like I'm in decent, but not super, shape going into the Cheyenne Mountain 50K this Saturday. My endurance is good, but my speed and strength are a bit off (I've been doing MAF training for a few months now). This time last year I felt in very good shape, and of course we know how the summer ended (with a bum knee, messed up Achilles and nasty Leadville DNF). My big concern this summer is not peaking too early, as I did last summer, because that'll mean I go stale by Leadville and then risk injury. So, to me, it's good that I'm not yet firing on all cylinders. The gradual build-up, with proactive recovery sprinkled in, continues. By July I'll be hitting triple-digit weeks with some big, big outings in the mountains. Now's not the time for that.
One of the big tricks with peaking is that there's a fine line between being in peak shape and being overtrained. It's an art, not a science, and I'm still figuring out the right plan for me. Only once have I been in truly peak shape, and that was June 2009.
Taking the long view, I think my approach at this Saturday's 50K will be to run conservatively (probably at MAF pace) for the first 15.5-mile lap of the Cheyenne course and then get after it a bit in the second half. Last year I went hard out of the gate and faded a little in the end, still finishing fifth overall. The Cheyenne course is challenging but not super hard. It has some technical sections and the second part of the figure-eight loop can beat you up, especially in the last half of the race. The overall key is to remember that this race is part of a process as I prepare for the Leadville 100. For me, nothing but Leadville matters. I haven't been this focused or motivated in a long time.
In other news, I registered for the Leadville Trail Marathon in late June. This will be my fourth Leadville Marathon. Like all Leadville races, it's a very tough course, reaching 13,185 feet at the turnaround point. I think the Leadville Marathon is a very underrated race. It will destroy you if you don't know what's coming.
I feel like I'm in decent, but not super, shape going into the Cheyenne Mountain 50K this Saturday. My endurance is good, but my speed and strength are a bit off (I've been doing MAF training for a few months now). This time last year I felt in very good shape, and of course we know how the summer ended (with a bum knee, messed up Achilles and nasty Leadville DNF). My big concern this summer is not peaking too early, as I did last summer, because that'll mean I go stale by Leadville and then risk injury. So, to me, it's good that I'm not yet firing on all cylinders. The gradual build-up, with proactive recovery sprinkled in, continues. By July I'll be hitting triple-digit weeks with some big, big outings in the mountains. Now's not the time for that.
One of the big tricks with peaking is that there's a fine line between being in peak shape and being overtrained. It's an art, not a science, and I'm still figuring out the right plan for me. Only once have I been in truly peak shape, and that was June 2009.
Taking the long view, I think my approach at this Saturday's 50K will be to run conservatively (probably at MAF pace) for the first 15.5-mile lap of the Cheyenne course and then get after it a bit in the second half. Last year I went hard out of the gate and faded a little in the end, still finishing fifth overall. The Cheyenne course is challenging but not super hard. It has some technical sections and the second part of the figure-eight loop can beat you up, especially in the last half of the race. The overall key is to remember that this race is part of a process as I prepare for the Leadville 100. For me, nothing but Leadville matters. I haven't been this focused or motivated in a long time.
In other news, I registered for the Leadville Trail Marathon in late June. This will be my fourth Leadville Marathon. Like all Leadville races, it's a very tough course, reaching 13,185 feet at the turnaround point. I think the Leadville Marathon is a very underrated race. It will destroy you if you don't know what's coming.
Friday, April 19, 2013
Stoutest Records in Ultrarunning / Training Update
First off, a word on my poll (which is still open!). The
question is, what's the stoutest record in ultrarunning? The choices are:
To me, the most impressive record is Kouros’ 188 miles, followed by Don Ritchie’s 100K mark. Let me explain why by first eliminating the others.
Olson: I believe Tim Olson's 2012 Western States record, how ever amazing it is (and one could argue Ellie Greenwood’s 2012 record is even more impressive), will fall if the weather cooperates (a big if) and/or a world-class runner like Olson himself, Max King, Kilian Jornet, etc. has a very good day (entirely possible). The Western States record has fallen two times in the past three years. Who's to say 14:46 is the lowest it's going to get? Disclaimer: One might ask why I didn’t include Ellie Greenwood’s 2012 Western States record on the list. My reason: I believe it’s an indication of more to come from Greenwood. I also think Lizzy Hawker could make a run at it.
Fordyce: A few runners have come close to Fordyce’s nearly 30-year-old record, in which he averaged a blistering 5 minutes, 48 seconds per mile for 50 miles (equating to nearly two consecutive 2:33 marathons). There are world-class marathoners who could probably make a run at that pace for 50 miles if they trained specifically for it. Right now, there’s just not much interest in going hard and fast for 50 miles on the road. A prize purse could change that. Someone (Josh Cox? Sage Cannady? Max King?) needs to give it a go!
Trason: Ann Trason’s 14 Western States wins is an incredible record and I think it's in the conversation with the most ridiculous records of all time, but I think many of us agree that there are runners today, such as the Queen herself (Ellie Greenwood), who are perhaps capable of even more. Pound for pound, Ellie Greenwood is in my opinion the best overall ultrarunner in the world (how many runners out there can finish second at Comrades and then break the record at Western States?). She’s smart and, if she stays healthy, she’s going to break most, if not all, of Trason’s records. Of course, that would require her to remain a world-class talent into her mid-40s—a tough, though doable, proposition (see Nikki Kimball, Connie Gardner et al) if she wants it. And it would require a conscience, sustained effort to break Trason's records.
Carpenter: Carpenter’s Leadville record, which I would elevate above Kyle Skaggs’ Hardrock record (which I think Kilian Jornet or a healthy Anton Krupicka will eventually break) and maybe even above Olson’s Western States record, hasn’t been seriously threatened yet, though Anton Krupicka certainly went after it a few years ago. I think many of us would agree that a guy like Kilian Jornet could make a run at it, but it will require a perfect day. Running at that pace at 10,000+ feet for 100 miles, with the Hope Pass double crossing, is crazy stupid. In his prime, Carpenter could have beaten anyone on any day and should have bagged the course records at Hardrock, Wasatch and maybe Western States, but he never did those races. The guy was super human and a downright freak in terms of mountain running skills. His 2:01 ascent of Pikes Peak is--well--freakish.
(Matt, if you're reading this, I'd love to interview you for my blog!)
Meltzer: Melter has won 35 100-milers and there’s every indication he’s going to keep adding to that number. Some people accuse Meltzer, who is a runner I very much respect, of cherry-picking races. That may be true in a few instances, but what about his many victories at top races like Hardrock, Wasatch, Massanutten, Run Rabbit Run, San Diego and Bear? That said, there are guys like Hal Koener who could beat Meltzer’s mark if they stay healthy. Yes, that would require some cherry-picking. And while on the topic of Speedgoat Karl, I truly think he's going to kill it at this year's Western States. The guy may be in his mid-40s, but he's running very well right now and it wouldn't surprise me if he finishes on the podium especially if it's a hot race and there's lots of carnage at the front. Yep, I just said that.
In the end, I give the nod to "the Great Greek," Yiannis Kouros, with honorable
mention to Ritchie. When Yiannis Kouros ran 188 miles in 24 hours in 1997, he
said his record would stand for generations. The man has never been one to overstate things, which is to say he knew at the time that what he'd just done was even crazier than a one-in-a-lifetime feat. No one has come close to his 24-hour record since
then. The current American record is a stout 172 miles, set by Mike Morton—that’s a
full 16 miles short of Kouros’ mark. Kouros, like Carpenter, is from a different planet.
As for Ritchie, he average 5 minutes, 57 seconds per mile for 62 miles. While I can see a world-class marathoner making a run at Fordyce’s record, I’m struggling to see how they could hold a similar pace for an additional 12 miles. I see Ritchie’s mark standing for a while longer. If road ultras ever go big money, it might fall.
So there you have it! Please chime in with your thoughts!
For this week (Apr. 15-21), I'm putting in between 75-80 miles and on Sunday will go 22-25 miles on the trail. It's entirely possible I'll train right through Cheyenne, skipping any kind of taper. I'll make a decision on Sunday night!
- Bruce Fordyce - 4:50/50 miles
- Yiannis Kouros - 188 miles/24 hrs.
- Timothy Olson - 14:46/2012 WS100
- Don Ritchie - 6:10/100K
- Ann Trason - 14 WS100 wins
- Matt Carpenter - 15:42/Leadville 100
- Karl Meltzer - 35 career 100M wins
To me, the most impressive record is Kouros’ 188 miles, followed by Don Ritchie’s 100K mark. Let me explain why by first eliminating the others.
Olson: I believe Tim Olson's 2012 Western States record, how ever amazing it is (and one could argue Ellie Greenwood’s 2012 record is even more impressive), will fall if the weather cooperates (a big if) and/or a world-class runner like Olson himself, Max King, Kilian Jornet, etc. has a very good day (entirely possible). The Western States record has fallen two times in the past three years. Who's to say 14:46 is the lowest it's going to get? Disclaimer: One might ask why I didn’t include Ellie Greenwood’s 2012 Western States record on the list. My reason: I believe it’s an indication of more to come from Greenwood. I also think Lizzy Hawker could make a run at it.
Fordyce: A few runners have come close to Fordyce’s nearly 30-year-old record, in which he averaged a blistering 5 minutes, 48 seconds per mile for 50 miles (equating to nearly two consecutive 2:33 marathons). There are world-class marathoners who could probably make a run at that pace for 50 miles if they trained specifically for it. Right now, there’s just not much interest in going hard and fast for 50 miles on the road. A prize purse could change that. Someone (Josh Cox? Sage Cannady? Max King?) needs to give it a go!
Trason: Ann Trason’s 14 Western States wins is an incredible record and I think it's in the conversation with the most ridiculous records of all time, but I think many of us agree that there are runners today, such as the Queen herself (Ellie Greenwood), who are perhaps capable of even more. Pound for pound, Ellie Greenwood is in my opinion the best overall ultrarunner in the world (how many runners out there can finish second at Comrades and then break the record at Western States?). She’s smart and, if she stays healthy, she’s going to break most, if not all, of Trason’s records. Of course, that would require her to remain a world-class talent into her mid-40s—a tough, though doable, proposition (see Nikki Kimball, Connie Gardner et al) if she wants it. And it would require a conscience, sustained effort to break Trason's records.
Carpenter: Carpenter’s Leadville record, which I would elevate above Kyle Skaggs’ Hardrock record (which I think Kilian Jornet or a healthy Anton Krupicka will eventually break) and maybe even above Olson’s Western States record, hasn’t been seriously threatened yet, though Anton Krupicka certainly went after it a few years ago. I think many of us would agree that a guy like Kilian Jornet could make a run at it, but it will require a perfect day. Running at that pace at 10,000+ feet for 100 miles, with the Hope Pass double crossing, is crazy stupid. In his prime, Carpenter could have beaten anyone on any day and should have bagged the course records at Hardrock, Wasatch and maybe Western States, but he never did those races. The guy was super human and a downright freak in terms of mountain running skills. His 2:01 ascent of Pikes Peak is--well--freakish.
(Matt, if you're reading this, I'd love to interview you for my blog!)
Meltzer: Melter has won 35 100-milers and there’s every indication he’s going to keep adding to that number. Some people accuse Meltzer, who is a runner I very much respect, of cherry-picking races. That may be true in a few instances, but what about his many victories at top races like Hardrock, Wasatch, Massanutten, Run Rabbit Run, San Diego and Bear? That said, there are guys like Hal Koener who could beat Meltzer’s mark if they stay healthy. Yes, that would require some cherry-picking. And while on the topic of Speedgoat Karl, I truly think he's going to kill it at this year's Western States. The guy may be in his mid-40s, but he's running very well right now and it wouldn't surprise me if he finishes on the podium especially if it's a hot race and there's lots of carnage at the front. Yep, I just said that.
 |
| The GOAT (Greatest of All Time): Yiannis Kouros |
As for Ritchie, he average 5 minutes, 57 seconds per mile for 62 miles. While I can see a world-class marathoner making a run at Fordyce’s record, I’m struggling to see how they could hold a similar pace for an additional 12 miles. I see Ritchie’s mark standing for a while longer. If road ultras ever go big money, it might fall.
So there you have it! Please chime in with your thoughts!
***
Last week (Apr. 8-14) was dedicated to recovery and that meant about a
25% drop in my mileage. On the week, I logged 57 miles, a full 20 fewer miles
than the previous week’s 77. I ran six of the seven days and finished off the recovery
week with a 15-miler on the hilly Highlands Ranch backcountry trails, fighting
vicious gusts.
I’m still trying to figure out what proactive recovery means.
Does it mean a reduction in miles while still running the same number of days
as usual? Or does it mean extra days off from the normal routine? Or does it
mean some of both? The good news is that I’m still early enough in my Leadville
100 training to experiment a bit with recovery and see what my body and mind
need.
These past few months have been interesting, to say the
least. I’m starting to
see the value in simplicity. Rather than do lots of crazy, elaborate stuff with
my training, I think I just want to run a bunch. I often daydream about long
runs in the mountains (shirtless, of course) and big excursions to Leadville to
train on the course. I know that, when winter finally blows through here and
the snow recedes, those opportunities will come. I plan to take full advantage
of the summer! But I don’t plan to make my summer all about Leadville, as I’ve
done in the past. At this point, what’s most important to me is enjoying the
summer and having good times with family and friends.
I’m dedicated to my Leadville training but I’m allowing
myself to feel any pressure. Pressure is what takes the fun out of training and
racing. And why even feel pressure when it’s all self-inflicted and not at all
coming from anyone or anything else? Without pressure, you’re left to enjoy the simple act
of running. If that simple act involves 100 miles a week, that’s great. If it
involves 70 miles a week, that’s great, too.
***
Next Saturday I'll be lining up for my third consecutive Cheyenne Mountain 50K. Last year's race went pretty well, as I finished fifth overall with a 4:50, though I weakened a bit in the end. The year before that (2011), I ran the race mostly as a training run and finished strong as an ox. This year, I'm not sure what I'll be looking for. But right now I'm in decent shape and I look forward to upping the volume a bit more and gradually adding in some quality starting in May. The Cheyenne course plays to my strengths--it's mostly below 7,000 feet of elevation and it's hilly terrain with no big climbs. In the past, I've raced well on such terrain. The one big X factor is that Cheyenne has some technical spots and I haven't done much technical trail running yet this year.
For this week (Apr. 15-21), I'm putting in between 75-80 miles and on Sunday will go 22-25 miles on the trail. It's entirely possible I'll train right through Cheyenne, skipping any kind of taper. I'll make a decision on Sunday night!
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