This is my first post of 2015! So far, the year has gotten off to a pretty good start. With life constantly getting more and more complicated (especially from work and family scheduling standpoints), I continue making adjustments to keep things as simple as possible. That reminds me: Check out Duncan Callahan's latest Ultrarunnerpodcast.com interview as well as his "Burden of Self Improvement" blog post. I don't identify with all of what Duncan has included on his list, but I think we'll all agree that he's onto something.
When I think about my life now versus my life in 2007, before I was a dad, it's hard to believe the changes that have taken place. I didn't realize then how much free time I had! Being a dad is the greatest job in the world. It's not always easy, but the love I feel for my son and all of the joy he brings my wife and me and our entire family are beyond description. It's more fun than anything else. Every night, when I'm reading to my son, I realize that one day he'll be too old for his dad to lay in the bed next to him with a "Curious George" book in hand. So, I try to relish every moment. But I also realize that the good times will continue even when he's grown--just in different ways.
Whether we want to admit it or not, parenting requires tradeoffs. In order to be the dad (and husband) I want to be, I've had to give up certain things that were sucking up time or creating distractions. For example, I rarely have the time to join in on group runs anymore. It's just too damned hard to commit to others right now, especially when on Saturday mornings I'm often too tired to get out of bed before 6am to drive 45 minutes to the mountains (those runs are far better for me on Sundays), or we have stuff on the schedule. Over the past few years, I've also cut down on my racing schedule. I'll enter about a half-dozen races this year, with just a few of them being marathons and ultras. I also don't watch much TV. I've never been a big TV fan but these days I watch so little of it that I'm not at all informed about the latest shows, etc. The only things I do watch are the "news" and, occasionally, sports (that said, I am a Tour de France junkie and am glued to the TV in July). I also find it hard to keep up with my running magazines. I used to read them cover to cover; now I just glance over them and read only the articles that really interest me. Movies? It's hard to stay up-to-date on movies when I'm in bed early every night.
A big change I made recently, and am so glad I did so, is severely reducing the number of "friends" I have on Facebook. I've always thought Facebook was dumb and a waste of time, and yet I use it anyway. It had gotten to the point that my Facebook feed was littered with content from people I didn't even know. So, I went through my "friends" list and cut it down to the point that the only people I'm now connected to are people I personally know (family, friends, etc.). It's not that I didn't value the connections I had when my "friends" list was much bigger than it is now; it's just that I got to the place where I felt disconnected from what I was reading and who had posted it. Now when I log onto Facebook, I see content posted by people I know. I feel more of a connection.
Admittedly, my decision to cull my Facebook "friends" list wasn't arbitrary in the least. A few weeks ago, I allowed myself to become embroiled in a political debate on Facebook that got quite ugly. I was debating two guys who I didn't even know all that well. Suffice it to say, we hold very different political views. I see this kind of stuff frequently on Facebook--people arguing over this, that or the other thing when in really it's all a waste of time. As a friend told me after the above-mentioned dust-up, it's highly unlikely you'll change someone's mind on Facebook. And yet we hide behind our keyboards and argue with each other in ways that we'd never resort to in person. So, with that heinous episode behind me, I decided to sever connections with people I didn't know personally and with people whose content I found negative and toxic.
I'm also trying to find time to read. Over the past month or so, I read "Unbroken" and "Killing Kennedy." It's been good to put my devices down and read an actual book. Books unleash the mind in ways devices cannot. Louis Zamperini instantly became a hero of mine after I read "Unbroken." I admire the man not just for what he endured as a POW but also for living his life with faith, love and hope. As for Kennedy, though an imperfect man (as we all are), he remains one of my political idols.
***
So, there you have it--how my 2015 has gone so far. On the running front, my training is progressing nicely. I just logged another 70-mile week--my second 70+ mile week of the year. A few weeks ago, while in Dallas, I logged an outstanding 5x1-mile workout, going sub-6 on the last three with quarter-mile recoveries. Every week, I try to do at least one quality workout (intervals, tempo, etc.). I'm trying to keep the mileage at a decent level (70+) on weeks that we don't ski. And then on ski weeks, I'm allowing the mileage to come down a tad as I'm missing an entire day of running (Saturday). I don't sweat it too much; skiing delivers a heck of a workout anyway.
I honestly haven't thought a ton about Bighorn except for what my training will look like going into the big race on June 19. I have two events on my schedule leading up to Bighorn: 24 Hours of Palmer Lake Fun Run on April 11, and Cheyenne Mountain 50K on April 25 (my fourth Cheyenne). As tempting as it is, I'm not doing all 24 hours at Palmer Lake. Instead, I'll be running 6-8 hours and mostly focusing on getting in 30+ miles and testing my new nutrition "plan." Lots of other folks, as I understand it, use Palmer Lake in a similar way. It's at 7,300 feet--perfect early season Bighorn training.
Beyond those two events and maybe a spring half-marathon, it's going to come down to getting out on the trail for some long runs and logging some quality workouts here and there. I do like my chances at a solid result at Bighorn. First off, I have a knack for racing well in June. June just seems to be a good month for me. Second, the elevation at Bighorn isn't that bad, though the course is on technical, single-track mountain trail (which I like). And third, I seem to be on the right track with my diet. Carbs before a long run don't work for me. Instead, I'll have something along the lines of eggs and sausage or perhaps full-fat, plain Greek yogurt with berries and maybe a banana (admittedly, some of that includes carbs).
Whatever your race schedule in 2015 looks like, may it be epic!
Showing posts with label Cheyenne Mountain 50K. Show all posts
Showing posts with label Cheyenne Mountain 50K. Show all posts
Monday, February 2, 2015
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!
Sunday, April 29, 2012
Cheyenne Mountain 50K: 5th Overall, 4:50
After struggling a bit since we moved to Colorado in April of 2010, yesterday's Cheyenne Mountain 50K in Colorado Springs was probably my best race in two years. Going through the mid-way point I was running fourth and feeling strong. Unfortunately, a wicked side stitch with about four miles to go slowed me down and I dropped to fifth, but I regrouped for a strong finish. Fifth overall with a 4:50--my 12th "career" top-5 finish for all distances (5K up to 100+ miles). That's 35 minutes faster than last year's time, so obviously I saw major improvement. My marathon split was 3:58--not bad for a course with 5,100 feet of climbing.
I'm the third one through on the video above--the one in the red. The guys in front of me are Ryan Burch and Jason Koop, who went on to finish 1st and 2nd, respectively.
First and foremost, the weather was great for ultrarunning! It was in the mid-30s and sunny when we arrived at the start at about 7:15, and remained sunny through the early afternoon. By the time I finished, the temperature had risen to the low 50s and it was slightly gusty but not bad. All in all, no complaints--Mother Nature gave us a great day for running! Fortunately, I dressed perfectly, too. I wore calf and arm sleeves, as well as my new Salomon compression shorts (with three pockets), my Hammer Nutrition tech tee along with a compression tank top underneath, a hat and some thin gloves. I wore my Salomon Crossmax trail shoes. I also had on a waist pack with an empty bottle, just in case (more on that below).
The course is on single- and double-track trail and runs along the side of Cheyenne Mountain, which is where NORAD is located. It's a figure-8 course that you complete twice. The "lower loop" of the figure-8 is a bit harder, as it entails more challenging climbs. There are some decently technical sections, but the course is pretty much runnable 100% of the way. All of the 5,100 feet of climbing you encounter is between 6,000-6,900 feet--very manageable compared to, say, Leadville. There's a lot of up and down, which I'm used to, but the climbs are still much longer than what you'd encounter back East. There are no super steep climbs. I'd rate the course as "challenging" but not "hard."
A few observations from yesterday:
1) My downhill technical running has improved dramatically but I still have a ways to go. I'm more comfortable running hard down long, rocky descents--maybe a product of experience but also of confidence. Unless you've run long, rocky descents, you couldn't imagine how hard it is. In my case, it's taken almost two years to turn the corner with downhill running. The descents we have out here in the Mountain West require tremendous skill.
2) At no point yesterday did my quads hurt or weaken. On my weekly tempo runs I'm making a point to hammer it on the downs. I guess it's paying off because my quads were strong yesterday.
3) I ran the overwhelming majority of the uphills yesterday, only hiking a few little areas here and there on the second "south loop." I think the miles I've logged this spring on the trails and interval training have combined to improve my turnover, making me more efficient and capable on the ups (and downs). If you want to get better as an ultrarunner and aren't doing weekly intervals, you're missing out on a key component of training.
4) I went out too fast (what's new?)! For the first couple of miles I was up there with Ryan Burch and Jason Koop--both beasts who finished one and two, respectively (each under the previous course record of 4:09, Ryan in 3:57 and Jason in 3:59)--and had no business with them. I need to go out more conservatively. My first-half split was 2:15 and my second half split was 2:35. I would have liked to see a 10-minute variation at the most.
My fueling plan was simple: A Hammer Gel and 2-3 Hammer Endurolytes every hour. The gels gave me energy and the Endurolytes helped keep my muscles working well. At the aid stations, I drank Hammer Heed (they mixed it perfectly), along with water and Coke. I had two PB&J quarters and a half of a muffin. I carried an empty bottle that I occasionally had the aid station volunteers fill a quarter-full so that I could get my Hammer Gels in my system faster.
The best part of the race was crossing the finish line with Noah! About 100 feet in front of the finish I grabbed his hand and we ran across the line together while Anne cheered. It was a special moment and I look forward to many more like it.
This was a good race for me and I'm satisfied with the result. But there's more work to do, more miles to log, more mountain trails to hit, and more intervals to runs--before the big race in August.
Next stop might be the Colfax Marathon on May 20. If I do Colfax, my goal will be sub-3 hours. I'm going to give myself a few days before making a decision.
I'm the third one through on the video above--the one in the red. The guys in front of me are Ryan Burch and Jason Koop, who went on to finish 1st and 2nd, respectively.
First and foremost, the weather was great for ultrarunning! It was in the mid-30s and sunny when we arrived at the start at about 7:15, and remained sunny through the early afternoon. By the time I finished, the temperature had risen to the low 50s and it was slightly gusty but not bad. All in all, no complaints--Mother Nature gave us a great day for running! Fortunately, I dressed perfectly, too. I wore calf and arm sleeves, as well as my new Salomon compression shorts (with three pockets), my Hammer Nutrition tech tee along with a compression tank top underneath, a hat and some thin gloves. I wore my Salomon Crossmax trail shoes. I also had on a waist pack with an empty bottle, just in case (more on that below).
The course is on single- and double-track trail and runs along the side of Cheyenne Mountain, which is where NORAD is located. It's a figure-8 course that you complete twice. The "lower loop" of the figure-8 is a bit harder, as it entails more challenging climbs. There are some decently technical sections, but the course is pretty much runnable 100% of the way. All of the 5,100 feet of climbing you encounter is between 6,000-6,900 feet--very manageable compared to, say, Leadville. There's a lot of up and down, which I'm used to, but the climbs are still much longer than what you'd encounter back East. There are no super steep climbs. I'd rate the course as "challenging" but not "hard."
A few observations from yesterday:
1) My downhill technical running has improved dramatically but I still have a ways to go. I'm more comfortable running hard down long, rocky descents--maybe a product of experience but also of confidence. Unless you've run long, rocky descents, you couldn't imagine how hard it is. In my case, it's taken almost two years to turn the corner with downhill running. The descents we have out here in the Mountain West require tremendous skill.
 |
| The Start. Photo by Brandon Fuller. |
 |
| Going up the road with Ryan Burch and Jason Koop in front of me. Photo by Brandon Fuller. |
 |
| What the hell was I thinking trying to run with Burch and Koop? Photo by Brandon Fuller. |
 |
| Gulping some water, Coke or Heed at the aid station capably captained by Brandon Fuller. Photo by Brandon Fuller. |
 |
| At that same aid station with Brandon in the background. Photo by Epic Adventures. |
 |
| Approaching an aid station. I'm pretty sure this was about mile 16. Photo by Brandon Fuller. |
My fueling plan was simple: A Hammer Gel and 2-3 Hammer Endurolytes every hour. The gels gave me energy and the Endurolytes helped keep my muscles working well. At the aid stations, I drank Hammer Heed (they mixed it perfectly), along with water and Coke. I had two PB&J quarters and a half of a muffin. I carried an empty bottle that I occasionally had the aid station volunteers fill a quarter-full so that I could get my Hammer Gels in my system faster.
 |
| At the finish with Anne and Noah. I was glad they could be there! Photo by Jason Romero. |
This was a good race for me and I'm satisfied with the result. But there's more work to do, more miles to log, more mountain trails to hit, and more intervals to runs--before the big race in August.
Next stop might be the Colfax Marathon on May 20. If I do Colfax, my goal will be sub-3 hours. I'm going to give myself a few days before making a decision.
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