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Showing posts with label winter. Show all posts
Showing posts with label winter. Show all posts

Saturday, March 14, 2015

2015 Salida Run Through Time Marathon Report

Writing this one with a feeling of mixed emotion. First race of the year... Done! Was it done at my goal? Nope. But I did finish. After puking my guts hourly for over 10 hours between 3AM and 1PM yesterday, it's a wonder I even got to run this race. Or was it just stupid? If I would have remembered my S-Caps, it may have been better. Overall, I ran a 50K today! After a 3 mile pre-race warmup, here is how things went down. I noticed on the warmup that my MAF was still sort of jacked. I guess that is somewhat expected given that I was puking so many hours before. I drank tons of broth and Gatorade to catch up but nothing can catch you up from retching your guts into the porcelain throne over and over.  The first few miles of the race went great. I did a great job at holding back as folks went out faster than they should. I just stayed religious to my HRM and tried to keep things between 165-170 (last year I was around 180 most of the first half). I was surprised though that the lead pack was not more strung out right away keeping the pace decent. After looping back by the start, we started to weave up the infamous "S" mountain. The climb up this is not as severe as it would appear since there is all the switchbacks and whatnot. I just hung to upper 160s to 170 HR max and continued to cruise. Just before the first aid station, I felt like I was being held back so I started to pass one by one. I would cruise behind folks for a while and then pass when possible all of the way up to the long road climb. You can quickly tell who doesn't run on ice all winter as those are the ones that get you hung up quickly. Anyhow, being held up some this early in the race is good because it forces you to to ensure you aren't burning up too early. Upon hitting the road climb, I was feeling great. Keeping my HR mostly in the upper 160s still, I continued to hammer up the road picking off folks one by one. A couple of these miles, I ran slightly slower than last year. Saving 30 seconds per mile on this climb could cost minutes per mile later if not careful. Being religious about "following my heart" I made it to the out and back turnaround in no time. As I began to descend back to the aid station at a sub 7 min pace, I began to feel a twinge in my left quad. I thought nothing of it as I had been drinking plenty of water and electrolytes and was trying a new thing of gels every 45 min vs. every hour to hour fifteen. The trail to this point was dry or frozen mud so pretty alright. Despite holding back, I made it to the halfway point about 3 minutes faster than last year with plenty of energy to smoke last year's descent.

Right out of the aid, it was a different story. The trail quickly became mucky muck. The next runner in front of me was out of sight and it seemed a couple gained some ground on me on the last descent. Still feeling good, I began to climb the mud out of there at a good clip still managing to not get passed and put some distance on those behind me. Now I just had to ride this thing out. After climbing and climbing what felt more like last year, I had a gel and soon later crossed a cattle grate that looked unfamiliar. As I began to descend, something didn't feel right. I saw another guy running toward me and I knew something was wrong. Being that he wasn't the guy in front of me out of the aid, I knew he went the wrong way too. We and another guy behind me backtracked about a mile to where we missed the turn to go downhill. 2 bonus miles and a couple hundred feet of gain and I was back on track. As the descent began, I knew I was over 15 min behind where I was before and would be hard pressed to still hit my sub 4 hour goal. The twinge in my quad continued to grow as I quickly passed a few folks before it really started locking up. I stopped for a quick stretch and continued on passing a few more through the snow. It was amazing to me today how many were simply not able to run the snow sections. Maybe they were too tired or maybe they just don't train. I don't know. I did well through the remainder of the ups. As the trail began to descend, my quad really began to hurt. I was not able to even just cruise it out and quickly found my self limping to a walk every time we went down. For the next few miles, my story was get passed by a few folks and then pass them back every time the the trail climbed. This continued on and actually got worse before the aid just before the surprise late climb. I was really hoping they would have S-Caps since I forgot mine and was realizing that this was all probably result of yesterday's escapades. After a quick couple hand fulls of potato chips I was back onto the trail. I don't know what it was but that aid station, the volunteers seemed to be in a bad mood. I always thank aid staff for volunteering at every station and am always grateful but something about the mood of this station was off. I quickly got out of there as I had my own demons to battle and plenty of miles to battle them. After another painful mile or so of descending after that aid, the surprise climb came. I was more ready for it this year and made quick work of it. All those that passed me on the descent to it, I passed on the climb as they hiked and I was fine running.


Nothing so frustrating when you know your fitness is there cause you can still climb ok, just to be debilitated on the descent to the point of walking. I still felt plenty of umph in my aerobic abilities and was just purely frustrated but definitely taking in the beauty and enjoying the day as much as I could. After telling the last guys I passed "see you on the descent" as kind of my ongoing joke. Only this descent, I made up my mind to just run it in regardless of the pain in the quad hoping it wouldn't do permanent damage. At first it wasn't fast, but it was consistent and my effort continued to grow and grow as the pain seemed to subside some. Maybe the potato chips kicked in just enough or something but the strong pinch in my quad had faded to a bearable amount. I kept increasing my clip and passed back a few folks to the final aid where I topped off my drink and grabbed another handful of potato chips. The vibe here was much happier with less than 3 miles to go. The aid staff were all smiles and good times as we trekked our final way into the mucky muck of a trail. I was finally back to sub-9 pace. In the final couple of switchbacks, I finally decided to forget about my silly quad and make a spectacular finish. I passed one after the last switchback and three more on the way across the tracks and two more after that in the final bit for my final finish. That final mile was the way I wanted my entire second half of the race to pan out but not today. Finishing time I think was 4:32:30. With a 3:45 goal, this was severely disappointing. I'm not going to dwell hard on it though. I think I got what I wanted and that was that my fitness is where it should be for now. While I don't know if I would have been 3:45, I would have definitely been sub 4 without the mileage mishaps and the quad cramps so there you have it. A beautiful day in the mountains full of excuses with 50K total mileage on the day.

Looking toward the future, my goal for for the first Leadman race, the trail marathon in now less than 100 days, the expectation was to be +30 min on my Salida time. This appears to be the norm. That and it appears that in analyzing folk's Salida times and Pikes Peak times, I felt I would be 30 min slower than Salida but at least 30 min faster than Pikes. That said, I know I won't be running 5 hours at Leadville unless I have another bad day. The goal now will be to beat my Salida time and try to be sub 4:30 up there to kick the series off. In the mean time, I need to just keep training steady and it will be there in no time.

Until next time...

See you at the top.  

Sunday, February 15, 2015

Summary of Training Week Feb 9-15

Weekly Totals:

Miles Run: 49.4
Hours Run: 9:03
Running Elevation Gain: 6,250'

Miles Biked: 97.9
Hours Biked: 6:27
Biking Elevation Gain: 4,596
Total Power: 4899 kJ

Total Training Time: 15:31
Total Elevation Gain: 10,846'

Summary: I tried something different this week with the blog. I posted individual postings on each day and changed those to not list so many details because I was really just transcribing them from Strava. This makes it not so much of a book at the end of the week that no one probably really reads anyhow haha. Basically, what I am saying is if you want to know more specifics, follow me on Strava, Garmin, or MapMyRun. Otherwise, the blog will now just contain details that are the good parts and on top of the daily, I will post the weekly on Sunday nights for a summary like this. Anyhow, on to this week. I ended up with 15.5 hours on the week which is pretty good. I actually had 14.5 planned but I squeezed in an extra ride on the rollers tonight for an hour. Part of the extra time actually came from doing the incline with the fam vs. solo. I would have round tripped it from Manitou in about an hour and fifteen but carrying a kid in a pack took a while longer. Still broke a good sweat though so it was good for something. All in all, I got 2 long runs this week. One flat and faster 18 miler and one 3,600' gain 17 miler 2 days later with a 2 hour MTB ride the day in between. Baz tagged along on both long runs like a champ which shows me he is getting stronger too. Towards the end of both he was starting to drag but did much better than I thought he would. Last year, we got to a point where I got in better shape than him and since he was slow I quit taking my best training partner. It is much better when he can keep up and enjoy the fun too.

I might be cutting the volume slightly. By slightly I mean no more 3 a days. If I ride twice for a commute, I won't run etc. While I'm still on nights through March, this might mean commuting every other day so I get one ride and one run or something but riding is really more subject to weather during the winter. Gotta get it while you can or else ride through it. Once I go back to day shift, it will mean either commute or run but probably not both. The issue is not down to my capability or willingness but down to family time and ensuring I'm not too selfish with my workouts. I want to do good at leadman but not at the cost of my family as much as possible. This will shave a couple hours a week off my plan but should make things more balanced. Since I'm not trimming the long runs or rides, it shouldn't effect the overall result as much and in fact could actually provide better results for all I know. One thing I might do as well is consider alternating some weeks between long bike efforts and long runs but every good Leadman knows the money is in the run. Extra training shaves minutes off the bike times or hours off of the run time. Looking at the rest of the month, I have two more good hard weeks planned before a rest week the first week of March and then the Salida Marathon the week after that which is a month from yesterday. This coming week will be the key week for the Marathon and my long run is the 50k Headless Horsetooth Fatass on Sat in FOCO. This week I will also probably begin to do a little bit of speed work on a couple of runs to get that leg speed up.

Sunday, February 8, 2015

Training Week Feb 2-8

Weekly Totals:

Miles Run: 51.5
Hours Run: 9:04
Running Elevation Gain: 8,970'

Miles Biked: 80.8
Hours Biked: 5:50
Biking Elevation Gain: 4,300'
Total Biking Power: 3971 kJ

Total Training Time: 14:55
Total Elevation Gain: 13,270'

Summary: Very happy with the week overall. It was a slow start as I still wasn't feeling 100% after my sickess last week and had some residual congestion all week. After getting so cold on my ride home wed and having my tail between my legs, I had a solid day thursday with an incline PR, 3 summits, and a couple of hours post mountain biking in the mud followed by a crap day friday and then a solid weekend to round out a solid week ending with 9K gain running. Plan was 15.5 hours but came up only slightly short at around 15 hours. Can't complain being that close after early week days taking it easier. Funny with 2 sports, I am back to 7 days streak now. Next week will be slightly less volume (maybe) before my 2 highest volume weeks of the season wrapping up a base building period mixed with some speed to start getting ready for Salida.

Mon 2 Feb: Didn't Commute in last night due to Priorities (Superbowl that I didn't care who won but wanted to see commercials). I also woke up feeling like my body was losing the fight to whatever sickness I was acquiring. Funny because I usually wake up feeling slightly better and not slightly worse. Today was highly opposite but I kept popping pills. Even started to lose my voice but I proudly claim that I never got fully sick. No foggy head, no stuffy nose or cough. Just a light sore throat for a couple days with swolen glands and then losing my voice. Anyhow, I felt much better after my night shift ironically and after getting home and having breakfast, I took the family for a 6 mile jaunt. Wife pulled the kiddo in the bike trailer and I ran. Was about 30 deg to start and upper 40s to finish just an hour later. I took it easy so as not to exacerbate the sickness. The idea is to get better and not worse. Sat in the hot tub before going to bed. After sleeping, I got up and rode into work for an unusual headwind on the way in. At slightly harder effort, I was a couple minutes slow. I wish wattage calculator calculated in wind because it just looks like I worked less hard.

Running Stats:
  • Miles: 6
  • Time: 57:26
  • Pace: 9:39
  • AVG HR: Tried but HRM just doesn't work anymore :( really need to cash in on that warranty.)
  • Gain: 150'
  • Weather: sunny and warming from 30 to upper 40s
  • Route: paved trail through hood to stapleton and back.

Biking Stats:
  • Bike: Cross
  • Miles: 13.9
  • Time: 44:54
  • Avg Speed: 18.7
  • Power: 190W (512 kJ)
  • AVG HR: NA
  • Gain: 184'

Tues 3 Feb: No running day. I know I know. I had lots of time off of running last week but this was this week's planned no running day. I rode home from work in the morning, took the wife out to birthday breakfast, went to bed and then rode back into work. The ride home in the morning, I actually tackled a new hill late in the ride. Only added .4 mi to the ride and another 100' or so but it made a difference. I have been eyeballing this climb on other days and decided to go for it. Was glad I did. Will take all the climbing I can get albeit the fact that the ride home is pretty much up hill the whole way. For the way back to work, I had a tiny bit of extra distance because I forgot my water bottle and had to go back and get it. Wouldn't have effected the ride but I would not have had water all night and commute home would have been rough. Looking at the weather forecast, tomorrow morning's wind looks scary for the ride home forecasted at 18 MPH headwind (N) and temps at around 30 before windchill. Was hoping my new winter shoes would arrive tonight but they did not. That wind mixed with that temp is right at about my ride/no ride decision but I decided to sack up. Brought the thick mountaineering gloves and some extra wool socks.

Biking Stats 1:
  • Bike: Cross
  • Miles: 14.3
  • Time: 58:46
  • Avg Speed: 14.6 MPH
  • Power: 215W avg (757 kJ total)
  • AVG HR: NA
  • Gain: 910'
Biking Stats 2:
  • Bike: Cross
  • Miles: 14.2
  • Time: 41:58
  • Avg Speed: 20.3 MPH
  • Power: 228W Avg (578 kJ)
  • AVG HR: na
  • Gain: 185'

Wed 4 Feb: So I was getting ready to leave work today for my ride home planning a big day with the commute home and the incline later on. Just as I was prepping to leave at work, they announced 40 MPH winds. Sometimes, they are over zealous with the announcements so I decided to make a go for it. While I got frozen toes in the very accurate announcement, I made like the tortoise and began to slowly tick off the miles wishing for my new warm shoes. Eventually, I realized I was going to be late home to take the dog to the vet and take over care of my child so my wife could run her errands by a long shot. My normal hour commute was going to take two hours. I eventually called the wife and asked her to come pick me up. It took a couple hours to get feeling back in all of my toes. The cold sort of took it out of me and I ended up napping and lounging the rest of the day and skipped the run potentially setting myself back later in the week. 2 days off out of 3 early in the week makes it hard to make quota but I just didn't feel like going back out in it. I will make it up tomorrow I thought.

Biking Stats:
  • Bike: cross
  • Miles: 7.5
  • Time: 50:03
  • Avg Speed: 9.0 MPH
  • Power: 356 kJ on Strava but maybe double that with wind haha.
  • AVG HR: na
  • Gain: 451'

Thurs 5 Feb: Big day today. Gotta work hard eventually if you want to be a leadman. Yesterday as I rode in the cold, I recalled Larry DeWitt's blog about extreme races requiring extreme training as I froze in the wind. Today, I needed to get it done again. So the plan was to wake up early and knock out some miles while the fam was sleeping  and then maybe go get the incline or something later. I ended up not getting up early and had a headache from such a deep sleep for my first night off and on a normal schedule. After some coffee and my first advil (1 pill) in quite a while for the headache and a good solid breakfast, I began to feel much better and ready to train. After fighting sickness and the easy week, my legs were finally ready to perform. The wife and kiddo took off for some stuff mid morning. I loaded the bike onto the car and the running gear on my body and headed west towards Manitou. Ended up not only doing the incline but getting an incline PR as well as nabbing rocky mountain, Mt. Manitou, and even Red mountain on the way back for 2.5 solid hours of 4K of gain and some great PR's. After a quick 10 min break at the car eating some food and getting ready for a bike ride, I went out for another 2 hours on the bike to cover myself with mud as I hooted and hollered and wore myself out. I felt good but tired after the workout knowing I had to come immediately home and be alive for my wife's official birthday party.

Running Stats:
  • Miles: 12
  • Time: 2:33:33
  • Pace: 12:48
  • AVG HR: NA but probably 170s on incline and 150s during remainder.
  • Gain: 4,237'
  • Weather: Sunny and 50s maybe up to 60
  • Route: Incline, Rocky, Manitou, and one person Red summit party.

Biking Stats:
  • Bike: Bees Knees 650B Hard tail
  • Miles: 16.8
  • Time: 1:53:04
  • Avg Speed: 8.9 MPH
  • Power: 1190 kJ
  • AVG HR: NA
  • Gain: 2,386'


Fri 6 Feb: Big day causes poopy day. You got poop in your mouth Ron Burgandi. The plan once again was to get up early and get some miles. Wanted to get 2 runs in today to reclaim some lost miles. I woke up early but the legs were very dead and I hardly felt like a run. Waited until nap time and then went for a couple laps of section 16. At one point I was thinking If I could get 4 laps (16 mi) I would be in great shape. Time dwindled and I left the house planning on 2 laps. I started the run feeling like crap. The sandy wetness mixed with lots of mud and some ice mixed like that had me running slow and I had a headache and wasn't carrying water but I was determined to not give up. I figured after a few miles it would blow off and I would feel better. I ended up feeling about the same throughout the run. While I could have thrown in the towel at 4, I ran another seemingly trash 4 miles. The second 4 was not about getting physically stronger though. I was beat up from the day prior's events and the harder intensity mixed with taking an expectorant trying to clear some lung congestion. In hindsight, I was just very dehydrated as well as beaten down. While slow, today was a hard earned 8 miles. There were several times where I wasn't even climbing and thought I was at 8 min effort and was at like 10:30 pace. Crazy. It is nice to train to be able to continue on when you don't feel it when it comes to ultras. It is near impossible to run 100 miles and not have at least a minimal ill feeling.

Running Stats:
  • Miles: 8
  • Time: 1:19:02
  • Pace: 9:52
  • AVG HR: NA
  • Gain: 519'
  • Weather: Sunny but windy. Maybe upper 40s or low 50s.
  • Route: 2 Clockwise laps of Black Forest section 16

Sat 7 Feb: Normally Saturday's would be my long run day and I could have gotten up early and made it happen but I was apprehensive after yesterday's sh*t show. After a solid breakfast and some coffee I had time to slip out for ten miles on the Rock Island trail by the house. We had the privilege of attending a wedding of one of my long time Friend's little sister whom I have known since she was just a little girl. The run felt good and I probably slightly exceeded MAF effort with a negative split. Ran the first half at 8:00 to 8:10 per mile and the second half at 7:45 to 7:55 per mile average. The pup had a hard time keeping up on this one but it felt good to run in the sun in winter with no shirt. I didn't realize I had a tail wind on the first half so this made my neg split a bit harder but felt great when I finished. What a difference between yesterday where I was probably dehydrated and a bit down from the longer and harder day the day prior with the incline PR.

Running Stats:
  • Miles: 10.05
  • Time: 1:26:05
  • Pace: 8:34 (Includes warmup and cooldown walking half mile each way as always)
  • AVG HR: NA. Maybe low to mid 160s
  • Gain: 84'
  • Weather: Sunny. Upper 50s. Slightly windy
  • Route: Rock Island Trail to 5 mi tag by Elbert Highway and back.


Sun 8 Feb: Running on a mileage deficit for the week. Goal was 50 miles to bounce back to my baseline after the rest/recovery week last week and I am still short. Don't usually like running Sundays long because I don't get to see the fam but I felt it needed to be done albeit the fact I hadn't slept since the 10 miler the day prior. I woke up at 630ish yesterday morning and was up all day with no nap due to the wedding. I came home and went to work all night (drove so I could run after) and drove to Manitou in the Morning to join the incline club. At a nice medium effort maybe 160HR going up, I made great time today. Whoever said there is no ice up there is flat wrong. There was bad Ice on the last 1/4 mi of ruxton and sheer ice pretty much the entire way from No name to Barr. Despite that I had one of my top 3 ascent times to Barr and apparently my quickest descent which I was just trying to keep around 8 Min/Mi so I wasn't too pounded out to be able to run tomorrow and not hurt. I was piggy backing with Jesse on the way up. He passed me about halfway and I was only about a minute behind leaving barr (don't know how long he was there but I didn't hang out today) Connected the last mile into town with some Incline Club legends. Ran with Glen Ash, and Jack Ramsey the last mile. I think I talked too much because they were too good at asking questions but it was awesome to run with such solid men who have been doing this for so long (over 20 years for both of them). After I got to crash for about 7 hours, it was time to ride into work. Temp was mid 40s but I wore the new winter shoes and had toasty toes. Thought I was taking it easy recovery style and made it slightly faster than normal. Wierd. No tail wind either. Proly cause I didn't bike for a couple days I guess. Great ride!

Running Stats:
  • Miles: 15.5
  • Time: 2:48:50
  • Pace: 10:54
  • AVG HR: NA. Probably around 150. I wasn't high descending. Kept in low to mid 160s up.
  • Gain: 3,989'
  • Weather: 52 to start. 65 to finish
  • Route: Mem park to barr camp via marathon route and then back. Took back streets through town.

Biking Stats:
  • Bike: Cross
  • Miles: 14
  • Time: 41:39
  • Avg Speed: 20.2 MPH
  • Power: 578 KJ
  • AVG HR: 125 maybe
  • Gain: 185'

Sunday, February 1, 2015

Training Week 26 Jan to 1 Feb: Easy Week

Weekly Totals:

Miles Run: 21.8
Hours Run: 5:09
Running Elevation Gain: 2,789'

Miles Biked: 63.3
Hours Biked: 4:17
Biking Elevation Gain: 2,087
Total Power: 2860 kJ

Total Training Time: 9:26
Total Elevation Gain: 4,876


Summary: Recovery is the name of the game this week. Was planned for next week actually but after feeling run down and on the verge of being sick, I decided to cool it a bit before something bad happens. Almost too late... I should have realized last week when I did the b2b ride on sat with no sleep and then the long run on sun. I also should have taken key on sore muscles early into the run when I was struggling on pure ice and just called it a day early vs. toughing it out. That was for sure the cause of the overtraining and the onset of sickness that I still slightly can feel but I think my body was successful at fighting it off. Was never full blown sick so to speak. Just tetered on the verge for a few days as I kept effort easy. Hoping for a big week next week if the body is ready for it. Hardest part will be riding in weather. Will have to be willing to substitute indoor spins in loss of bike commutes to work that makes up the base of my mileage. Next week will just take on this week's plan and then resume from there on schedule. Should be nice and ripe for Salida with a good base! Getting excited. Was going to post this last night with my monthly summary but I had hope that I would get something in today. Turns out I am sicker than I thought I would still be at this point.

Mon 26 Jan: Didn't have to bike home this morning because I didn't ride in last night. Thinking it was a mistake to do the long bike back to back with the long run with literally no sleep inbetween. I had no time for recovery. Anyhow, today was just a short easy family hike at Homestead ranch park carrying the kiddo in a pack and a bike ride in to work. Weather was soooo good, it was hard to resist. I actually stayed up until afternoon to do this vs. sleeping in the morning like normal.

Running Stats:
  • Miles: 1.5
  • Time: 37:06
  • Pace: 24:52
  • AVG HR: NA
  • Gain: 183'
  • Weather: 60
  • Route: East loop at Homestead Ranch park.

Biking Stats:
  • Bike: Cross
  • Miles: 13.9
  • Time: 41:38 min
  • Avg Speed: 20 MPH
  • Power: 221 AVG Watts (552 kJ)
  • AVG HR: Na
  • AVG Cadence: 75
  • Gain: 181'

Tues 27 Jan: 3 workouts today. Commute Home. A run on another beautiful day and then a commute back to work. Pretty much all my waking hours not at work... The run was a family deal. Put the kiddo in the bike trailer and had wifey pull him while I slogged out 6. Stopped at the park to play around at mile 5 and got back on the road to finish and cool down. Legs still tired from b2b longs last w no rest and quads still sore. The commute home in the morning, I pushed a little harder than usual and got under 55 min which is good for that. Ride back in I was taking it easy. It ended up only being 1 min slower than the usual. haha.

Running Stats:
  • Miles: 6
  • Time: 56:14
  • Pace: 9:21
  • AVG HR: NA
  • Gain: 148'
  • Weather:60
  • Route: Path through hood to stapleton and back.

Biking Stats 1:
  • Bike: Cross
  • Miles: 13.9
  • Time: 54:55
  • Avg Speed: 15.2 MPH
  • Power: 229 W avg (753 kJ)
  • AVG HR: NA
  • AVG Cadence: 75
  • Gain: 859'

Biking Stats 2:
  • Bike: Cross
  • Miles: 14
  • Time: 44:01
  • Avg Speed: 19.1 MPH
  • Power: 203W avg (537 kJ)
  • AVG HR: NA
  • AVG Cadence: 72
  • Gain: 186'
Wed 28 Jan: Ass kicker ride home this morning. Forecast did not call for that much wind. 24 MPH headwind with 33 MPH gusts was what it was when I took off. I was offered a ride home by coworkers but I said you don't get Big Buckles by not training when it is windy lol. I just kept my head down and rythm solid but a bit slow and stayed patient. Eventually I made it. Really started feeling slightly sick this day. Was supposed to get a run in the afternoon but skipped it due to scheduling conflicts as well as getting in rest. By the eve, I was popping drugs. Oregano oil, echinecia, axtaxanthin, vitamin C, garlic etc and the fermented lemon tea.

Biking Stats:
  • Bike: Cross
  • Miles: 13.9
  • Time: 1:16:16
  • Avg Speed: 11 MPH
  • Power: Off due to wind... 668 kJ
  • AVG HR: NA
  • Gain: 868'

Thurs 29 Jan:  Was going to do 2 runs today to make up for lost run yesterday and just not bike at all. Felt good about it when I got up early and was running shortly after 6 AM in the dark with the headlamp and the pup. Wasn't using HRM cause that thing is sucking right now. After warmup, I was feeling good carrying a ~8 M/Mi pace comfortably and not pushing and then pushed slightly to maintain that on the uphill portion. Soon as I started downhill around mile 5, I got this sharp pain in both quads that I experienced Sun during most of my long run and then again on Tuesday at the end. Still not healed all the way. By mi 5.6, I decided to walk for half a mile and see where I was. After trying to jog a couple times and still hurting, I pretty much walked it in and realized my body needs rest. This is not time to push it. Sure I could have pushed through at 8 min pace or for sure even 7 flat but it wasn't going to help me at this point. Training is all about being smart. This was my smart call. Second smart call was to make this week my easy recovery week vice next week. Throughout the day, I began to get a sore throat and kept popping drugs every 4 hours and trying to squeeze in extra sleep where possible.

Running Stats:
  • Miles: 8
  • Time: 1:19:45
  • Pace: 9:58
  • AVG HR: NA
  • Gain: 167'
  • Weather: Cold. 12 MPH N Wind.
  • Route: Rock Island to Stapleton, Up to path and back through hood.

Fri 30 Jan: Easy week and I'm doing the incline... What? Yep that's right. Recovery incline baby. Still gotta get some verts. Recovery doesn't mean nothing. I also went a lot slower than normal. AVG HR was probably below 120. It sure was a great time spent with my sister though. First time the two of us have gotten together in a while. After still feeling about the same sick though. Not full blown but can tell the body is fighting. Poppin tons o pills still. Also filled up the Hot tub Today after a year drained and decided I need it for recovery. Was nice to sit in it tonight and soak it up with extra hydration after of course.

Running Stats:
  • Miles: 6.3
  • Time: 2:16:06
  • Pace: 21:32
  • AVG HR: NA
  • Gain: 2,30'
  • Weather: 30s
  • Route: Mem Park, Incline and return via Barr.

Sat 31 Jan: Having a pretty good streak here I have noticed. This is the 19th Day in a row with some sort of training. Since I have been sick, the workout this evening was not hard. I was originally just supposed to commute to work but the wet snow today caused slippy conditions and 21 deg tomorrow with 14 MPH headwind doesn't sound fun on a sore throat. I ended up doing a low effort spin on the spinner for 40 min watching a vid of the Leadville course as I rolled on the little chain ring. Was great to break a sweat. Also of note, I got a good 3 hour mid day nap in to prepare for work tonight.

Biking Stats:
  • Bike: Cross
  • Miles: 7.6
  • Time: 40:42
  • Avg Speed:
  • Power: NA
  • AVG HR: NA
  • AVG Cadence: 74
  • Gain: 0

Sun 25 Jan: Nada today. And on the seventh twentieth day he rested. All good streaks come to an end at some point. This may just be my longest. After getting my beauty rest this morning and then watching the Superbowl, I was planning to at least ride to work today. Unfortunately, I woke up sicker than when I went to sleep. Darn sore throat. Popped more pills and drove into work like a clown. I did order some winter biking shoes last night so that will be fun to finally have warm toes while I ride. I was going to get Neoprene booties but couldn't find something I liked and didn't want to spend $200 on winter shoes although I plan on being a lifetime Mustachian bike commuter. If I was a true Mustachian, I would have probably just put flat pedals and rocked the mountaineering boots but instead I found the consumer left inside me to get some winter shoes on sale for $90. Just twice what I was about to spend on booties that may have lasted through just this one winter. Hopefully I feel better tomorrow so I can resume training. If not, it may just be a couple of easy spins or short low effort runs until I am 100%. No need to kick myself while I am down as it won't make me better.

Saturday, January 31, 2015

January 2015 Monthly Training Summary

Actual Numbers:
Miles Run: 221.7
Miles Biked: 273.2
Total Running Time: 39:48
Total Biking Time: 16:52
Running Elevation Gain: 24,993
Biking Elevation Gain: 7,428

Total miles:  494.9
Total Time: 56:40
Total Gain: 32,421'



Loose Training Goals From Dec for this month:

Miles Run: 200
Miles Biked: 150
Total Running Time: 34 Hours
Total Biking Time: 15 Hours
Running Elevation gain: 25,000'
Biking Elevation Gain: 12,000'



As you can see I did pretty decent with my monthly Goals. Actually got in more biking than I wanted. Funny thing is that I did a 'rest' week this week instead of next week as scheduled. Listening to the body is key and I needed this week apparently. After getting consistent last month, the theme this month is adding in biking as I realized that it is something that has to be worked. That is the trick for Leadman. You cannot count on being a good runner and it carrying you through for the biking. While I'm sure I would finish in the cutoffs, I as always want more so I am determining the delicate juggling act of the two events to see just what will produce the best results. This week I got the cyclist's training bible by Joe Friel and have been studying what it takes to be a good great cyclist. I take volumes that Joe puts out for biking and then am basically slicing it in half and doing what I already know how to do with the running half. At this point I am not worried about biking technical skills as much as general fitness. I have a pretty good array of MTB skills already and I'm sure I will get plenty refined as I get trail time throughout the season. Looking at this month last year, I logged a total of 51 hours for actually my second biggest month of that year. It was all running though so still my highest running month. I believe 50+ hours a month from now until Leadman should sit me pretty right. While I wish there were always time for more, this is aggressive enough for me to feel confident in my results this year. Last Feb was a sad month with only 29 hours of training so it shouldn't be hard to beat. In fact, I am hoping to double last Feb. Here is to aiming high! I would also like to see my weight drop into the 170s again as I am still hovering around 181 to 182. Not willing to give up beer though. Just going to continue the mostly clean eating I do and for the most part try to maintain a lower carb diet.

Looking on to what is in store from Feb. Joe Friel (My virtual coach) via his book has shown that I need to get better with planning so I created a periodized spreadsheet that peaks at the Leadville Trail Marathon for the first time of the year and worked backwards with 4 week base and build blocks that are 3 weeks hard, 1 week easy. Because I took an easy week one early the last of Jan, I will be looking for 4 hard weeks in Feb with one easy week the first one of March. A good bit of this bulk will be the still base building but same laser focus on running preparing for the Salida Run Through Time Marathon in Mid March. I want to do this while still maintaining my increased bike load. Since January saw the gradual increases week to week, Feb will be the name of keeping that consistent. Last week of Feb, I am looking for one of my largest volume weeks of the entire training season at 18 hours as far as time for the week. Weeks after that will begin to end base building so intensity will increase and time will slightly decrease to accommodate. I will also begin upping intensity a bit that week for the running so I can get my speed back up where it should be for the Marathon. As always I plan to listen closely to my body and give it a break when needed so I won't burn out or get injured. This mean taking an extra day off here or there or an early training week as needed to ensure I stay healthy. Missed days are not always bad when it comes to training. As athletes hear time and time again... Training+Rest=Progress. You have to respect both parts. The training times and elevation gains are most important for me to hit over mileage as mileage can vary depending on if I ride road vs. MTB vs. trainer vs. in the wind etc. It will all be dependent on weather. For running, I plan to just stay consistent and hopefully log some weeks with close to 60 miles while still having the bike lingering in the background. I do hope for more time on the dirt for riding though if the weather allows for it.

Loose Training Goals For Feb:

Miles Run: 200
Miles Biked: 450
Total Running Time: 35 Hours
Total Biking Time: 25 Hours
Running Elevation gain: 25,000'
Biking Elevation Gain: 12,000'

Until next month...

See you at the top!

Sunday, January 25, 2015

Training Week 19-25 Jan 2015

Weekly Totals:

Miles Run: 50.5
Hours Run: 9:03
Running Elevation Gain: 6,260'

Miles Biked: 125.6
Hours Biked: 7:25
Biking Elevation Gain: 3,753'
Total Power: 5614 kJ

Total Training Time: 16:29
Total Elevation Gain: 10,013'

Summary: Laid down a big week this week. Maintained my 50 MPH running base and continued to increase the bike. With newly added time on the trainer and rollers, I was able to increase volume a bit. Highlight was a 50 mi "long" bike ride on Sat where I rode the furthest of my life I believe. Funny thing is that I actually planned 40 and felt it wasn't enough so I added an extra bit. Given time, I had plenty of energy to go much further. I was able to do that one ride on a single Gu and probably could have done without it but wanted to keep energy up and at least some glycogen store for my run the following day. Between snowshoeing in the Falcon Blizzard, the long bike, and ice skating at Section 16, this week was an adventure for sure. I'm contemplating going to the daily post instead of weekly summary but not sure still.

Mon 19 Jan: No running today. Just bike home from work in the morning and back to work in the evening. Don't like taking early week days off of running but legs are a bit tired anyhow and 2 bikes is good during work days. Gotta have fam time too!

Biking Stats 1:
  • Bike: Cross
  • Miles: 14
  • Time: 59:33
  • Avg Speed: 14 MPH
  • Power: 201 W (718 KJ)
  • AVG HR: NA
  • Gain: 866
Biking Stats 2:
  • Bike: Cross 
  • Miles: 14
  • Time: 41:58
  • Avg Speed: 20 MPH
  • Power: 213 W (537 KJ)
  • AVG HR: NA
  • Gain: 151
Tues 20 Jan: A short bike today and then a medium run around the hood. Went to breakfast with the boss after work and we took my bike in his car. Rode from Sandy's back home. Afternoon, got out during nap time for a jaunt up Rock Island trail to Stapleton and up Eastonville to the HS, up around the Cross Country course around the school, across the construction site and back through the hood. Took a detour by water treatment plant and added another quarter to half mile of trail vs. pavement! Since HRM has been acting up, I decided to run free today and kick it up a slight notch.

Running Stats:
  • Miles: 11.2
  • Time: 1:34:49
  • Pace: 8:26 /mi includes walking cooldown. 
  • AVG HR: NA
  • Gain: 269'
  • Weather: Snowy
  • Route: see above

Biking Stats:
  • Bike: Cross
  • Miles: 9.4
  • Time: 35:56
  • Avg Speed: 15.8
  • Power: 258 W (556 KJ)
  • AVG HR: NA
  • Gain: 651'
Wed 21 Jan: Was going to do the incline today but decided to wait for later in the week. Turns out early morn would have been the best time. I decided to ride on the bike trainer instead to get some spins in. Since my speed/cadence sensor I ordered hasn't arrived yet, I am going off the stats given the same time and effort on the recumbent bike at the gym last week. It proceeded to snow hard the remainder of the day. Not wanting to succumb to the dreadmill (still haven't yet this season) I decided while I could run in 6" of snow sans snow shoes, I would wear them to change things up and also pack the home trail. Last snow, that thing was pretty unrunnable for a week so I fixed that. Did about 6.5 mi and ensured I will be able to do standard runs until it melts off.

Running Stats:
  • Miles: 6.5
  • Time: 1:22:12
  • Pace: 12:55
  • AVG HR: NA
  • Gain: 43'
  • Weather: Hard snow
  • Route: Rock Island to Stapleton and back

Biking Stats:
  • Bike: Cross on Trainer
  • Miles: 20
  • Time: 1:10:00
  • Avg Speed: 17.1
  • Power: na
  • AVG HR: na 
  • Gain: 0

Thurs 22 Jan: My rollers also came in the other day. I decided to ride those vice the trainer this morning. Felt much more real although it took more concentration, it seemed to pass the boringness of stationary riding better. Problem is that it is louder and woke up the wife so no more rollers when she is sleeping. Originally was going to do the incline again early today and spinners later but the roads were horrible to drive across town. I didn't mind that it was 6 deg but it was nice to wait for warmer. Ended up doing the incline in the afternoon. I decided to push a little harder since I didn't have my HRM and hoped to get sub 30 min. Not only did I do that, I think I got a PR at like 29:17 or something. A year ago today apparently was my last PR at 29:33. After descending back to Barr, I wanted to get 8 mi instead of 6.3 so I turned towards the mountain and ran up to No Name creek before turning around and descending. The trail was not well packed above the incline stem trail so it was interesting going. The descent, I had to keep stopping for the dog so he could get the accumulated snow out of his paws.  I'm contemplating my long run this weekend. Wanting mileage and gain but don't know how the trails will be. CRUD seems to be staying low and I don't desire to wait for Sun to do Incline Club because that means skipping the bike to and from work. Thinking about 3 or 4 full laps of the incline returning to memorial park each time. That or maybe Rampart range road will be packed well enough. Also thinking of pairing the sect 16 IC run from Memorial park with the incline for a nice 22 mi and 5k of gain. Need to start figuring in long bike rides dang ol'snow.

Running Stats:
  • Miles: 8
  • Time: 1:41
  • Pace: 12:35
  • AVG HR: 
  • Gain: 2,721
  • Weather: sunny to start then shady and low 20s to finish.
  • Route: Mem park to Incline, descend connector and up to No Name before returning to Mem park via Barr trail.

Biking Stats:
  • Bike: Cross on rollers
  • Miles: 17
  • Time: 1:00:00
  • Avg Speed: 17
  • Power: na
  • AVG HR: na 
  • Gain: 0


Fri 23 Jan: No bike this morning. I decided I should take at least one day off this week from biking. Planning on running 8 mi later and contemplating the weekend. Deciding between Long run sat with ride into work Sat night and home Sun morn and ride back in Sun night (missing a long bike effort), or possibly doing the long bike tomorrow, driving into work and running with IC on Sunday for less of a long run. Option 2 allows for a long bike but loses the bikes to work (that aren't guaranteed because of wind and weather) as well as probably the Sunday night bike to work. Overall bike volume for the week and next week would be lower in consequence for a longer ride on Saturday. I do know the long efforts are what really count for what I am doing though. Either way. The wife is not happy with my training volume as of late.

Ended up with an 8 mile afternoon run. Was a bit windy and had more snow than expected but felt good overall despite being slowed down.

Running Stats:
  • Miles: 8
  • Time: 1:14:41
  • Pace: 9:20
  • AVG HR: 143
  • Gain: 167
  • Weather: 12 MPH N Wind steady.
  • Route: Rock Island to Stapleton Up to path through hood back to house.

Sat 24 Jan: Ended up going with option 2. Slept in today and had breakfast with the fam before taking what I think was the furthest ride of my life although I felt I could have gone much farther provided the time. With biking the road, you go places... A lot of places. The plan was a 40ish mile loop in 2.5 to 3 hours and I ended up doing 51 in just under 3 despite the climbing and headwind. No run today. It was the first ride with my cadence/speed sensor I got that syncs with my watch so I got to monitor cadence. Primary goal was to average 80 RPM. I think I ended up at 76 so not bad. The HRM worked OK except for when my jersey was flapping in the wind. There were a couple of times, I looked down and it said 190s and I was just cruising downhill so...

Biking Stats:
  • Bike: Cross
  • Miles: 51.2
  • Time: 2:58:05
  • Avg Speed: 17.3 MPH
  • Power: 230 W AVG (2,453 KJ)
  • AVG HR: 156'
  • Gain: 2,089'
  • Cadence: 76 RPM

Sun 25 Jan: Got the long run in today. Showed up for Incline club but didn't want to run the UPT to LRR due to possible nasty Ice on Barr trail so I decided on Intemann to Sect 16. Today was my 4th show for IC this year so I am once again a real member and no longer a virtual member for the 3rd year standing. Even the way I went, I can confidently say that the trails were the iciest that I have ever run in my short running career. I have been fine all year and really all few years up to this point with no screws or traction devices but today I would have liked something. Intemann and section 16 were a couple inch thick ice most of the way. It was a lot of hiking and running on the side in the snow to stay afloat and on my feet. Somehow looking at Strava, I still got some second best times on things. Knowing how far I had to go to make my 50 for the week, I tagged on a bit extra from the end and ran up into the Garden and a ways up Rampart Range Road. Somewhere towards the first few miles of the run, a slip torqued my right quad in a weird way and it was pinching the rest of the day. I dialed back the final few miles after I got back on the roads to cater to it although I felt good and probably could have run faster. Will be probably dialing it back a notch this week. Looking at my training log, I made a big jump in the biking this week so I need to ensure I get adequate rest as well.

Running Stats:
  • Miles: 16.85
  • Time: 3:10:58
  • Pace: 11:20
  • AVG HR: HRM still jacked... Grrr.
  • Gain: 3,071'
  • Weather: 25 to start. 50 to finish. Crazy.
  • Route:Mem park in Manitou up Crystal Park Road to Intemann, around sect 16 steep side first and back to town with extra bit up RRR.


Sunday, January 19, 2014

Training Week 13 to 19 Jan 2014

Weekly Totals:
-No diet stats other than beer this week. That whole school thing is eating up my time and I got too far behind and can't remember what I ate. Just look at last week and that's pretty close minus a full out Mexican Meal one night and Jimmy Johns another.  
  • Miles: 74.3
  • Time: 12:13
  • Gain: 9,705'
  • Beers: 6 (and 3 glasses of wine)

  • Monday 13 Jan:
    Didn't have time to run on a lunch break today so I hit the treadmill at the gym at night. It was one of those nice Woodbridge treadmills. I was going 8 miles but my body was showing signs that was not a good idea. I was about a minute per mile slower at my normal 155 MAF pace than normal and worsening so I cooled down and called it a day at 6 miles. I hate cutting it short but clearly my body needed it. I then went to bed by 8:30 and slept until 6 AM.

    Running Stats:
    • Miles: 6
    • Time: 55:15
    • Pace: 9:13
    • Gain: 0
    • Surface: woodbridge treadmill 
    • Additional: NA
    • Feelings: I listened to my heart and it said to stop so I did.
    • Weather: Inside is hot!

    Diet Stats:
    • Beers: 0
    Tuesday 14 Jan: Was worried from yesterday and strapped for time so I got in a quick 4 miles at work with no real warmup or cooldown but got some good circuits after.

    Running Stats:
    • Miles: 4
    • Time: 30:31
    • Pace: 7:37
    • Gain: 89'
    • Surface: Pavement
    • Additional: 3 circuits of - 20 decline situps, 10 pullups, 20 hanging leg raises, and 20 pushups
    • Feelings: Wish I could have had more. The MAF was fixed from yesterday but went for short mileage nonetheless.
    • Weather: Brisk and breezy

    Diet Stats:       

    • Beers: 0

    Wednesday 15 January: Kicked a hard 8 miles today. The first 4 was a little slower and I probably only had time for that if I warmed up and cooled down properly but I got greedy with the lower mileage the past few days and got my 8. This was all on the dirt and rocks.

    Running Stats:
    • Miles: 8
    • Time: 57:49
    • Pace: 7:13
    • Gain: 191
    • Surface: Pavement
    • Additional: NA
    • Feelings: Felt very good and HR was much lower than when I did this last week.
    • Weather: Can't remember

    Diet Stats:
    • Beers: 0
    Thursday 16 Jan: Manitou Incline today before work. I think this may have been my fastest time car to car from Memorial park in Manitou despite the icy trails and complete darkness because I had to be at work at 7:30 vice the normal 8 AM. The plan was to get another 8 in the afternoon and then 8 same Friday before the fatass but my car got stolen while my dad was borrowing it and I had to deal with that. I think actual incline first to last step was around 31:30. Not bad after the hard 8 yesterday afternoon!

    Running Stats:
    • Miles: 6
    • Time: 1:18:09
    • Pace: 13:01
    • Gain: 2,310'
    • Surface: Dirt, Ice, Rocks, Trail, some street
    • Additional: NA
    • Feelings: Great but HR was a bit high.
    • Weather: 30ish and maybe 10mph wind.

    Diet Stats:
    • Beers: 0
    Friday 17 Jan: Today was back to the routine daily lunch 8 mile with full warmup and cooldown. That's a half mile walk to begin and end and half a mile after/before those at a slow jog. I was supposed to do the incline this morning again too but woke up and it was 14 degrees (feels like neg 2 in Manitou). I didn't wanna go see how cold it was at the top.

    Running Stats:
    • Miles: 8
    • Time: 1:10:35
    • Pace: 8:49
    • Gain: 250'
    • Surface: All on the dirt!
    • Additional: NA
    • Feelings: Great
    • Weather: Warm for winter but slightly windy.

    Diet Stats:
    •    Beers: 0

    Saturday 16 Nov: Ponderous Posterior Fatass today. Did the fatass run plus some bonuses such as kindergarten rock at the Garden and then around the north side of the Garden trails over to balanced rock and then up Manitou to the Incline, continuing on up Rocky Mtn. and Mt. Manitou which are both new summits for me. From Mt. Manitou back down through experimental forest to Barr trail and back down to Ruxton splitting off on Intemann and up and over to Red Mountain (both summits) which is also new for me and back down and across intemann getting lost in upper Manitou and making my way back down and around the high school on intemann again and down through the graveyard to Crystal Park Rd. and back up that to Intemann and over to Section 16 and the top of RRCOS and all of the way to the farthest east ridge back down to 31st street! Great times and met some new friends!

    Running Stats:
    • Miles: 27.8
    • Time: 5:19:36
    • Pace: 11:30
    • Gain: 6,657
    • Surface: Everything including a rock climb.
    • Additional: Haha. Just 12 oz curls after.
    • Feelings: Great. A little fatigued the last few miles obviously.
    • Weather: 60 and sunny!

    Diet Stats:
    • Beers: 3
    Sunday 17 Nov: Unexpected 2 a day today. Was lucky to get 1 run let alone 2. First run was 6.5 running out Rock Island Trail to Stapleton Rd. and back with the dog. For a recovery, I felt pretty good and still able to keep my Heartrate in the 145 to 150 zone as opposed to the normal 155. Got the full normal warmup and cooldown and Baz was hurting pretty bigtime. He needs to be getting out more and I am bad about that lately. Ran in the Merrell Trail Glove zero drop, zero cushion shoes both runs today. First run was great. Second I was regretting it, especially the second half on the pavement.

    Running Stats for run 1:
    • Miles: 6.5
    • Time: 57:39
    • Pace: 8:52
    • Gain: 44'
    • Surface: Dirt path
    • Additional: NA
    • Feelings: Tired quads but able to have a  great pace despite.
    • Weather: 60, sunny, and slight breeze.
    Running Stats for run 2:
    • Miles: 8
    • Time: 1:03:30
    • Pace: 7:56
    • Gain: 170'
    • Surface: Gravel/Pavement
    • Additional: NA 
    • Feelings: Last few miles got a little rough on the pavement.
    • Weather: Started upper 50s and got darker and colder to 40 deg.
    Diet Stats:  
    • Beers: 3

    Sunday, January 12, 2014

    Training week 6 to 12 January 2014

    Weekly Totals:

  • Miles: 70.8
  • Time: 13:29
  • Gain: 11,506'
  • Beers: 7

  • Monday 6 Jan:
    Hips were a little sore today after the treadmill last night. Still had a pretty feel good standard 8 mile loop at work. Signed up for Villa Sport with the fam today so it will be fun to introduce some swimming and whatnot. So just have to say that Chocolate Lasagna (2 servings) is not the best idea 45 min before a run. I had so stop less than half a mile before the end to unload that, but man it was good.

    Running Stats:
    • Miles: 8
    • Time: 1:10:22
    • Pace: 8:47 (includes half mile jog and half mile walking cooldown)
    • Gain: 250'
    • Surface: 1/2 pavement, 1/2 gravel and snow
    • Additional: NA
    • Feelings: Hips a bit sore from treadmill the day prior.
    • Weather: Low 20s and breezy but sunny.

    Diet Stats:
    • Breakfast: 2 Fried eggs and 2 slabs of ham, green tea with honey, and 2 cups black coffee
    • Morning Snack: some chocolate candies at work
    • Lunch: Early lunch gourmet salad with leftover bbq chicken and... CHOCOLATE LASAGNA
    • Afternoon Snack: cup of snap peas, cup of almonds.
    • Dinner: Lamb Chops with Mushroom, green onion, orange marmelade, and soy, cous cous, and brussel sprouts.
    • Beers: 0
    Tuesday 12 Jan: Started the day right with the incline again before work starting at about 5:35 AM. Ran from Manitou but actual just 1st to last step was about 33 or so minutes without giving an all out effort still. The packed snow got a bit slippy for the last 50 feet or so. Then the spur down to Barr was a bit slippy (especially without a headlamp) but the snow on Barr was much grippier than the ice on Sat. Overall a great run and looking forward to the standard lunch time 8 mile this afternoon.

    Running Stats for run 1:
    • Miles: 6.02
    • Time: 1:23:47
    • Pace: 13:55
    • Gain: 2,300'
    • Surface: Packed snow mostly on trail
    • Additional: NA
    • Feelings: Legs a little sluggish for first 15-20 min (maybe cause I didn't really warmup) and then the light turned on and it was better from there.
    • Weather: Low 30s and breezy but still dark.

    Running Stats for run 2:
    • Miles: 8
    • Time: 1:07:50
    • Pace: 8:28 (includes warmup and cooldown)
    • Gain: 250'
    • Surface: Pavement
    • Additional: 3 circuits of the following- 25 decline situps, 10 pullups, 20 pushups
    • Feelings: pretty spry. Didn't really feel this morning.
    • Weather: Upper 40s to start with almost no wind, lower 40s with chilly breeze to finish.

    Diet Stats:
    • Breakfast: 2 hard boiled eggs, 2 slabs of ham, and 2 slices of habanero pepper jack cheese, 2 cups black coffee
    • Morning Snack:
    • Lunch: Cantaloupe, Beef Kielbasa, String Cheese, Broccoli, Cottage Cheese, and egg, cheese, and rice burrito.
    • Afternoon Snack: Chocolate lasagna (post run today) 
    • Dinner: 2 servings of black bean and beef soup over rice and a side salad with ACV for dressing, and a large serving of ice cream for dessert.
    • Beers: 0 (glass of Holy Cross Abbey wine)

    Wednesday 13 Jan: Thought for a while that I wasn't going to get to squeeze in the run and today would be my rest day. Turned out I squeezed the normal lunch distance but at a tempo 7:30 pace. For the amount of miles stacked in the past 7 days, I'm surprised my body could handle it and could have gone faster. Anyhow, good day besides not warming up or cooling down. Did kind of bad on the food though. 

    Running Stats:
    • Miles: 8
    • Time: 59:32
    • Pace: 7:26
    • Gain: 192'
    • Surface: Pavement
    • Additional: NA
    • Feelings: Great
    • Weather: Upper 20s with a cool breeze but sort of sunny.

    Diet Stats:
    • Breakfast: Green tea with honey, emergen-c with garlic, echinecia, vitamin c, and astaxanthan, 2 hard boiled eggs, 2 cups black coffee, 1 serving oatmeal with brown sugar and raisins
    • Lunch: Among many little chocolates at work also had snap peas, cured ham, string cheese, walnuts
    • Afternoon Snack: 3/8 of a cheese quesadilla
    • Dinner: 5/8 of a Red Baron Frozen pizza, 1 serving ice cream, 1 piece habanero cheddar cheese, some cottage cheese, a few berries
    • Beers: 0
    Thursday 14 Jan: Was planning to finally run with CRUD this morning on the Thursday morning run up Cheyenne Canyon and even had all my stuff ready but decided to save the legs for the Fatass on Sat. Ended up doing the standard lunch double loop but did some extras to get the 9. Tried to keep the HR at 150 vs. the standard 155. Today made a 7 day mileage of 83 or so miles!

    Running Stats:
    • Miles: 9
    • Time: 1:23:55
    • Pace: 9:19
    • Gain: 253'
    • Surface: All Pavement
    • Additional: NA
    • Feelings: Pretty good but legs a little tired.
    • Weather: Sunny, 30s and breezy.

    Diet Stats:
    • Breakfast: 2 Hard Boiled Eggs, Cheese, Ham, 2 cups black coffee, green tea with honey.
    • Morning Snack: Chocolate candies at work.
    • Lunch: Snap Peas, pistachios, turkey kielbasa, broccoli, cutie
    • Afternoon Snack: Kneaders 1/2 turkey bacon sandwich and salad.
    • Dinner: Lasagna, steamed broccoli, Ice Cream
    • Beers: 0
    Friday 15 Nov: Rest day. With 8 great days in a row and over 80 miles, my legs felt good but I decided to give them an all day rest for the fatass plus I believe rest is important at least 1 day a week anyhow. No walking in or out at work, no stairs! I felt lazy but the healing was nice.

    Running Stats:
    •            NA

    Diet Stats:
    • Breakfast: Fancy Scrambled Eggs, Bacon, 2 Cups Black Coffee, Green Tea with Honey, Chai Tea with Cream and Blue Agave
    • Morning Snack: Chocolate Candies
    • Lunch: Cous Cous, Turkey Kielbasa, Snap peas, cutie, apple
    • Dinner: Texas Roadhouse- 11oz Rare Sirloin Steak, Mashed Potatoes with Gravy, Salad with oil and vinegar, 2 Rolls with honey butter and half an order of Snake Bites
    • Beers: 1

    Saturday 16 Jan: After dinner last night, I realized that I forgot my shoes of all things for the Fatass so I went to REI and got the new pair I needed but hadn't budgeted for this month. I got the Brooks Pure Grit 2 because I have tried those before and liked them although the New Balance Minimus did feel great. After sleeping in the truck bed in the Superior COSTCO parking lot, I did the Boulder Frozen Front Range Marathon Fatass which I may do a separate blog entry for later. 28 Miles and over 8,000' of elevation gain made for a fun day in the windiest wind of my life. Is and 8:23 pace good for a Marathon? No not per mile... Total time. I think it was given the deep snow, wind, and elevation gain considering maybe less than 10 out of almost 60 starters even finished. I felt good to stroll into the finish as the first ones with a new friend who has placed top 10 at Leadville and has several other 100s under his belt.

    Running Stats:
    • Miles: 27.8
    • Time: 8:23
    • Pace: Moving pace 14:41
    • Gain: 8,268'
    • Surface: Ice, Dirt, Mud, Slush, Rocks, Deep Snow
    • Additional: Are you kidding?
    • Feelings: Great throughout. Never pushed hardest and always waited for the group.
    • Weather: Upper 40s with 80 MPH gusts!

    Diet Stats:
    • Breakfast: 2 Hard boiled Eggs, Turkey Kielbasa, Black Coffee, Vitamin Water
    • Morning Snack: Bacon
    • Lunch: Almonds, Clif Shot, Dried Cranberries, Hammer Perpetuem
    • Afternoon Snack: Clif Shot Blocks 1/2 Pack, Chips, Mountain Dew, Hammer Perpetuem, Dried Mango
    • Dinner: Chipotle Steak Burrito
    • Beers: 4 (Mountain Sun Brewery, all Java Porter)
    Sunday 17 Nov:

    Running Stats: Actually feeling able to run many more, I choose today as a family day. Ran the treadmill at the gym with the wife. With the normal walking warmup and cooldown as prescribed by Dr. Maffetone, the middle 2 miles still went at an 8 minute per mile at the 155 Heart Rate MAF pace that I know so well.
    • Miles: 4
    • Time: 37:28
    • Pace: 9:22
    • Gain: 0
    • Surface: Rubber 
    • Additional: NA
    • Feelings: Good. A little dehydrated still.
    • Weather: Indoors

    Diet Stats:
    • Breakfast: Mushroom, Asparagus, Basil, and Mozzarella Omelet
    • Lunch: Turkey Kielbasa, String Cheese
    • Afternoon Snack: Snap Peas, Cashews, Wasabi Peas
    • Dinner: Refried bean and cheese dip with chips and hot salsa
    • Beers: 2

    Sunday, January 5, 2014

    Training Week 30 Dec 2013 to 5 Jan 2014

    December Monthly Totals:

    Miles: 226
  • Time: 43 Hours
  • Gain: 24,469'
  • Beers: 37 (plus half a dozen glasses of wine and several- at least 8 mixed drinks)

  • This Week Weekly Totals:
  • Miles: 60.8
  • Time: 9:14
  • Gain: 5,293
  • Beers: 5 (and 2 glasses wine and several mixed drinks on new years eve)

  • Monday 30 Dec: Off day today. The legs felt great despite the long fun run yesterday but I am trying to focus on spending time with the family and getting stuff down the house on my week of staycation. With more free time than normal and somehow I can't find the time to update this daily so today and tomorrow may not list all the food I ate because I can't remember what happened 2 days ago.

    Running Stats:
    •             NA
    • Did squeeze in 3 sets of 20 pushups while bathing my son.
    Diet Stats:
    • Breakfast: Black Coffee, Creamed Egg on Toast
    • Lunch: Gourmet salad
    • Dinner: Brined and Roasted chicken, and roasted vegetables (home grown potatoes, green and red bell, red onion, in olive oil and rosemary.
    • Beers: 1
    Tuesday 31 Dec: Snuck in an 8 miles today. Decided to set aside the Maffetone stuff and lay the hammer down. Besides the upset stomach and 2 pit stops to empty the guts, my actual moving time was like a 7:16 pace. The first 3 miles, were sub 7 min pace and then after the turnaround at 4 mi, I had a strong headwind and it was hard to hold pace. Despite that, this was my second fastest 8 mile ever. Got in some elevation gain at the Cheyenne mountain zoo hiking around with the family too but not counting it. Probably a couple miles and a few hundred feet.

    Running Stats:
    • Miles: 8 + .3 cooldown
    • Time: 58:05 + 4:47
    • Pace: 7:14
    • Gain: 44
    • Surface: Gravel
    • Additional: NA
    • Feelings: Well other than an upset stomach at 3.8 and 6.1 miles, pretty good. Haven't turned it up like that in months.
    • Weather: Strong headwind on the return 10-12+ mph

    Diet Stats:
    • Breakfast: coffee, Cheese Grits, 2 Fried Eggs, and 1.5 strips bacon
    • Lunch: Bag full of mixed veggies and bag full of leftover meats, cheeses and water
    • Afternoon Snack: Hot cocoa and coffee at the zoo.
    • Dinner: Home made fondu
    • Beers: 2 (and several mixed drinks)

    Wednesday 1 Jan: Hmmmm. Another nice but unneeded rest day although I was a bit sore from laying down the hammer yesterday. I just did stuff around the house all day that has been piling up. When you run a lot, that kind of happens so a stacation is nice. Got out to my sister's house for dinner and a movie testing their new surround sound too.

    Running Stats:
    •             NA
    Diet Stats:
    • Breakfast: Leftover Creamed Egg on toast and black coffee, and OJ
    • Lunch: Leftover grilled eggplant, Annie's Mac and Cheese with Beef Kielbasa, and leftover roasted vegetables.
    • Dinner: Artichoke and Green Chili appetizer on french bread slices with lots of melted cheese, chicken wrapped in bacon and cheese, whole wheat spaghetti noodles soaked in butter, steamed broccoli with melted cheese on top, 2 biscuits and home made popcorn.
    • Beers: 2 (and 1 glass wine)
    Thursday 2 Jan: Wasn't planning on 2 faster days but I ran the first lap with Joe from work and after the first 4 miles of chatting it up, we average about a 7:20 pace. When he turned in to call it, I went for another lap and it felt easier because I wasn't chatting anymore. Man I need to stop this fast running stuff. It is addicting but it's gonna get me hurt. The 2 days off early in the week is too much rest apparently. Hoping for 2 a day tomorrow with the incline before work and the standard 8 during lunch break. This is because I realized my first race, the Salida Run through time trail marathon is in just 2 and a half months. I'm still in a base building period but need to probably start doing speed work once per week and keep getting elevation gain and mileage. Ideally I would like to build to at least 80 MPW before my taper for that but it has to all balance with family and work. I believe balance is healthy and important for sustainability including sleep and rest for the increased work not to mention I have school starting back soon as well. Getting up early is an option but I need my beauty rest, my long runs, and my elevation gain to make all this work.

    Running Stats:
    • Miles: 8.01 + .45 Cooldown
    • Time: 58:55
    • Pace: 7:22
    • Gain:  249'
    • Surface: All paved
    • Additional: finally decided to go for more. 3 sets of decline (45 degree) situps alternated with 3 sets of 10 full dead hang Marine Corps style pullups.
    • Feelings: Felt pretty awesome
    • Weather: 42 and 10 mph wind

    Diet Stats:
    • Breakfast: 2 Fried Eggs and 2 Slices Canadian Bacon, 2 Cups Black Coffee, and Green Tea with honey
    • Lunch: String Cheese and Gourmet Salad with Roasted Chicken and ACV with Olive Oil Dressing.
    • Afternoon Snack: Cup of Almonds, Cutie, and an apple 
    • Dinner: Ribeye Steak Fajitas, Black Refried Beans, and Cantaloupe
    • Beers: 0
    Friday 3 Jan: Started this morning with the incline with my friend Sean. It was nice to get out with him after a resting and healing period. Nice steady pace. Not too fast and averaged at or below MAF while ascending. Then a gentle trot down the icy Barr trail back to Memorial Park at the bottom of Manitou where we started for 6 miles and 2k feet of much needed ascent. Second run out was afternoon lunch run at work. Ran 8 miles (the standard work lunch double 4 mile loop) with the new small hill spur both laps. MAF was feeling good until a direct headwind and then I decided to maintain an 8:30 or so pace rather than slowing up more. 2 a day! Hoping for 18-20 flat miles tomorrow in the cold but really need the wind to blow east-west so I don't have nasty headwinds running on the plains to Peyton or I might freeze to death. Then with similar mileage Sunday with the incline club and maybe a climb of Cameron cone I can finally hit 70 MPW since I only have 71 days until my first race.  Oh and I NEED NEW SHOES. Bandaids over the toes after sewing them twice to keep my big toe from popping out. Thankfully I get my Merrells back next weekend but those aren't stack miles on shoes so I gotta come up with something quick.

    Running Stats For run 1:
    • Miles: 5.94
    • Time: 1:32:14
    • Pace: 15:31
    • Gain: 2,296'
    • Surface: Rocky, Icy, Road ties and steep 
    • Feelings: Really great. The hammies started a little tight after 2 faster runs this week and my left arch was a little tender. Hoping to roll it on a tennis ball during the day today before the second workout and maintain MAF pace through today and stack on mileage with back to back long runs this weekend in the cold front that is coming in behind this unseasonably warm weather.
    • Weather: Incline was strarting at over 40 degrees at 5:40 AM and was close to 45 when finishing. It was a little windy up high but not so bad as Falcon with the tree cover.
    Running Stats For run 2:
    • Miles: 8.0
    • Time: 1:06:06
    • Pace: 8:15
    • Gain: 174'
    • Surface: All paved
    • Additional: just up 7 floors a few times at work today like normal
    • Feelings: Pretty good. Maintained MAF until the wind got bad and then went a little over
    • Weather: Mid 50s and sunny but 15-20mph wind.
    Diet Stats:
    • Breakfast: 2 Hard Boiled eggs with 2 slices canadian bacon.
    • Morning Snack:
    • Lunch: Gourmet salad with feta, beef kielbasa and acv with olive oil
    • Afternoon Snack: sugar snap peas, banana, cutie, apple
    • Dinner: Potluck- 2 Pieces Pepperoni Pizza, 2 Breaded Drumsticks, salad, 4 chocolate chip cookies, 2 glasses sweet tea, home made mashed potatoes, chips with salsa and guac
    • Beers: 0

    Saturday 4 Jan: After going to bed a couple hours later than planned, today's run was not as early as hoped for. Got in a solid 15 miles by going most of the way to Peyton and back. Wanted all the way but thought wife had to leave by a certain time. It was a strong headwind with blowing snow for the way out and tail wind with blowing snow coming back. Only drank water for the distance. Had to drink a swig per song to keep it from freezing in the tube. Hopefully despite the snow, I can grab some gain and distance tomorrow. Wanting 25 miles and at least 5k of gain but we will see if that happens in the 5 degree weather and lots of snow up high.

    Running Stats:
    • Miles: 15.1
    • Time: 2:13:54
    • Pace: 8:52
    • Gain: 154'
    • Surface: 3ish inches of fresh snow over gravel
    • Additional: NA
    • Feelings: other than cold hands, I felt pretty good given the effort.
    • Weather: 18 Degrees and hard blowing snow.

    Diet Stats:
    • Breakfast: Artichoke, Mushroom, and habanero cheese omelet with home made salsa and sour cream, 2 slices turkey bacon, cantaloupe, 2 cups black coffee
    • Morning Snack: Hard Boiled Egg right after run
    • Lunch: Gourmet salad with Ham and some cashews and cinnamon almonds
    • Afternoon Snack: 3 Christmas cookies and hot cocoa
    • Dinner: BBQ Chicken Thighs (2) and Butternut Squash, and Ice Cream
    • Beers: 0 (glass of red wine)
    Sunday 5 Jan: With temps in the single digits and strong winds, I didn't feel like getting blasted worse than yesterday. The roads were too bad to drive across to the good hills and my normal route would have had several brutal miles in head wind causing well below zero wind chill conditions. Ended up being on my feet almost all day doing house stuff and then hitting the dreadmill for 15 miles. Did 7.5 at 6% grade and 7.5 flat. On the flat miles, I was pleased to know that I could maintain my 155 MAF heartrate at about a 7:19 pace where when I started this MAF thing a couple months ago, my first MAF mile was 7:35 and I got slower from there to about 8:12. That's probably over a minute per mile improvement at aerobic pace in a couple months! I need to do another treadmill MAF test and someday when there is no wind and it is warm, a track MAF. So I wanted 70 for the week again and if the weather was good for it today, I would have. I ended up getting just over 60 and am happy with that. I need to be consistently at 60 or over until taper time and hopefully building closer to 80. The pace today included walking warmup and cooldown as always for my night time run between roughly 7 and 9 PM.

    Running Stats:
    • Miles: 15
    • Time: 2:12:34
    • Pace: 8:50
    • Gain: 2,376'
    • Surface: Rubber
    • Additional: Just on my feet most of the day as well as lifting lots of stuff around the house.
    • Feelings: Pretty good but hot and sweaty since it was indoors.
    • Weather: below zero outside. 60 inside.

    Diet Stats:
    • Breakfast: Eggs with veggies and cured ham with plain yogurt mixed with honey and blueberries.
    • Morning Snack: slice of habanero pepper jack cheese 
    • Lunch: Was a later lunch but a subway foot long oven roasted chicken on honey grain oat and all the veggies. That new creamy Sriacha sauce is bomb diggity.
    • Afternoon Snack: 4 Christmas cookies
    • Dinner: Leftover bbq chicken thigh, chips and salsa, leftover butternut squash, and then a can of chicken and glass of strawberry milk post evening run.
    • Beers: 0

    Sunday, December 29, 2013

    Training Week 23-29 December 2013

    Weekly Totals:
  • Miles: 68.05
  • Time: 15:29:49
  • Gain: 7,271'
  • Beers: 12 (and 2 glasses of wine). The holidays seem like a good time to drink more when you are around family and friends and having fun.

  • Monday 23 Dec: 
    This is the last real week of December so I want to make it memorable. I have off work from Christmas to New Year's Day so I really want to hit it hard (or at least as hard as I can without imposing too much on my family). I hope to get a Winter Centennial Peak summit and tons of elevation along with a goal for the first 70 mile week in training to finish the year strong especially after an easier week last week due to the hikes and cutting my long run short due to a fat dog. Today I started with a little over 9 miles. I did my standard double lap at work and found a new hill on the east side that was 1/4 mile each way that probably comes close to doubling the gain for the entire route. I felt great on the run today and MAF paces were pretty normal despite the weather in the mid-20s. Thank God (and my parents in-law) for the Smart Wool Arm Panties birthday gift.
    Running Stats:
    • Miles: 9.15
    • Time: 1:21:11
    • Pace: 8:54 (includes warmup and cooldown walking and jogging)
    • Gain: 257'
    • Surface: Pavement
    • Additional: NA
    • Feelings: Great
    • Weather: Started foggy and then burned off somewhat to some sun and maybe 5-7 MPH wind.

    Diet Stats:
    • Breakfast: Herbal Tea with Honey, Scrambled eggs with green chili, turkey bacon, and other veggies, 2 cups black coffee, and ACV in water.
    • Morning Snack: Gourmet salad with ACV dressing and salami and some walnuts
    • Lunch: Trying to kind of split up lunch to 2 snacks due to running mid day.
    • Afternoon Snack: Leftover Chicken marengo and some almonds.
    • Dinner: Random Asian scramble with meat and lots of veggies and Ice Cream for dessert.
    • Beers: 0
    Tuesday 24 Dec (Christmas Eve): Today I ran the 12 miles of Christmas by doing 3 loops of Black Forest Section 16 alternating directions. For the most part, I tried to maintain MAF heart rate but for 1 time on the big hill, I turned on the jets and got a personal record. That kind of hurt me for the second half of the run and I ended up with really slow times. I was supposed to work today but decided not to go in so I could get lots of Christmas stuff done.

    Running Stats:
    • Miles: 12.0
    • Time: 1:52:48
    • Pace: 9:24
    • Gain: 739'
    • Surface: Dirt, Ice, Snow etc.
    • Additional: NA
    • Feelings: Kind of slow and tight hamstrings after the sprint
    • Weather: Upper 40s low 50s and super windy with 20 MPH wind.

    Diet Stats:
    • Breakfast: Egg Scramble, 2 Cups Black Coffee
    • Morning Snack: NA
    • Lunch: Gourmet Salad with meat and ACV with Olive Oil
    • Afternoon Snack:
    • Dinner: Christmas pre-dinner with Ham, Asparagus, Sweet Potatoes and Gluten Free, Non-Processed, Vegan, Pumpkin Pie that I made that turned out awesome.
    • Beers: 3 (Widmer Bro's Alchemy and Bristol Bee Hive)

    Wednesday 25 Dec (Merry Christmas): No running today although I wanted to and didn't need the rest. It was a great day with family all the same though.

    Running Stats:
    •             NA
    Diet Stats:
    • Breakfast: Christmas Tradition Omelets with veggies and meat, topped with home made salsa and sour cream, Cream Cheese Braid, Bacon, and Cranberry/Grapefruit Salad
    • Lunch: Breakfast was more of a Brunch so there was no lunch.
    • Dinner: Christmas Dinner- Turkey, Gravy, Sweet potatoes, olives, cranberry jello salad, stuffing, cheese ball with crackers, apple and pecan pie. Had a 3 AM snack after stopping hiking of 1 ramen noodle package.
    • Beers: 2 (and a glass of wine)
    Thursday 26 Dec: Lots of stuff happened this day. I started with a mid-day 8 mile run. 4 was with the fam and it was the first time the wife pulled the son in the bike trailer. The headwind to start was offal and then the turnaround was nice. It was 2 laps to Judge Orr and back from the house. Then at 11 at night began my ascent of Mt. Adams but I will count that climb for tomorrow since most of it was then.

    Running Stats:
    • Miles: 8
    • Time: 1:14:53
    • Pace: 9:21
    • Gain: 78'
    • Surface: Gravel and dirt
    • Additional: NA
    • Feelings: Pretty good despite the wind.
    • Weather: 40s and heavy wind from the north (maybe 12ish mph)

    Diet Stats:
    • Breakfast: Egg scramble with leftover omelet ingredients and 2 cups black coffee 
    • Lunch: Gourmet salad with meat and nuts with Balsamic and Olive Oil
    • Afternoon Snack: NA
    • Dinner: Leftover Christmas with ham, turkey, stuffing
    • Beers: 4
    Friday 26 Dec: Woke up in a tent after less than 4 hours of sleep to finish the Mt. Adams climb. Started the climb last night at 11 and snowshoed in about 3.5 miles and 2,000 feet of gain until 2:30 with full winter camping/climbing pack including snowboard.   Got back on the trail around 8 am after going to bed at around 4 and waking up at 7. Finished the climb of Mt. Adams, glissaded/hiked back to tree line and snowboarded/hiked back to camp, packed up and headed to car for 14 total mikes and over 5k of elevation on one of the gorgeous winter days ever in the history of man! The trip report on this one is forthcoming in the near future.

    Running Stats:
    • Miles: 14
    • Time: Moving time of 7:03:58 Total time out was about 22 hours.
    • Pace: 30:13 from moving time
    • Gain: 5,103'
    • Surface: Snow and Rock!
    • Additional: Yeah right
    • Feelings: Friggin awesome throughout
    • Weather: Low teens at night to single digits and mid 30s with virtually no wind all day. Maybe even warmer.

    Diet Stats:
    • Breakfast: Cereal Bar and Fruit leather
    • Lunch: No official lunch but hiking food was a couple of gels, a couple fruit leathers, a couple fruit snacks, almonds, 4 oz package salmon, craisins, and shared a ramen when returning to tent
    • Afternoon Snack:
    • Dinner: Another ramen with a  beer and a nasty gas station burrito
    • Beers: 2

    Saturday 28 Dec: Unfortunately, today was a rest day. I wanted to run and ran out of time between recovery, rehydration, drying out gear, draining, cleaning, and refilling the hot tub, I sort of ran out of day light. It didn't help that I got home after 1 AM from the climb and was lacking sleep and still got up at 7:30 because I couldn't sleep anymore. The morning weather was nice but the afternoon a storm blew in and it wasn't pleasant weather for a run anyhow. This would have been the difference for a 70 mile week but my body probably needed the rest.

    Running Stats:
    •             NA
    Diet Stats:
    • Breakfast: Pancakes, 2 Fried over easy eggs, 1 strip of bacon, OJ, 2 cups black coffee
    • Lunch: Gourmet salad with meat and balsamic with olive oil, and chips and salsa
    • Dinner: Leftover Christmas dinner- Turkey with gravy, carrots and broccoli, cranberry jello salad (cocola salad), sweet potatoes
    • Beers: 1 (+1 glass wine)
    Sunday 17 Nov: Finally, my long run. While I was planning on running with the Incline Club and doing the run to Barr Camp today plus maybe even to A-Frame, the snow last night got me scared that I would be trudging through a minimum of 4 fresh inches up there. While someone faster may have trampled it down to Barr Camp, I would have been on my own past and turning around at Barr wasn't going to be enough mileage or time for what I wanted although 4k of elevation gain would have been nice. I ended up doing a 25 mile loop from home around Black Forest to include Black Forest Section 16 as well and back to home. I felt great throughout with the mostly 155 heart rate despite taking a nasty spill after tripping over a snow covered root in section 16. All in all, I could have gone a few more miles but I felt bad for being gone as long as I had already. Great run though but I think road running is not for me. The knees are sore tonight.

    Running Stats:
    • Miles: 24.9
    • Time: 3:46:59
    • Pace: 9:05 per mile including walking warm-up and cool down plus a couple of pee stops.
    • Gain: 1,094'
    • Surface: Mostly road with some dirt on side and the 4 mi of section 16 mud, ice, and snow
    • Additional: 3 sets of 20 pushups at night! haven't done those in a while.
    • Feelings: Awesome but knees hurt. No stomach issues although I only had 2 gels during along with Hammer Perpetuem concentrate every 15 mins and water.
    • Weather: Start at around 19 degrees and warmed to maybe 26 with a good 8-10 mph wind so a bit chilly.

    Diet Stats:
    • Breakfast: Pancakes with maple syrup and butter, egg scramble with veggies, salsa, and sour cream
    • Morning Snack: Post run leftover ham
    • Lunch: Gourmet salad with summer sausage, ham and tons of veggies with ACV and olive oil.
    • Afternoon Snack: 2 Chocolate Chip Cookies and 1 slice leftover gluten free, non-processed, vegan pumpkin pie.
    • Dinner: Marinated, baked eggplant and Lamb Chops
    • Beers: 0

    Friday, December 27, 2013

    Mt. Adams Winter Climb, 13,931'

    Stats


    Peaks: Mt. Adams, 13,931’ Rank 66 out of 637 in Colorado.
    Date:Dec 27, 2013
    Mileage: 14 Miles
    Elevation Gain: 5,103 feet
    Partners: Bruton (AKA Grizzly Adams, AKA Climbing Jesus, AKA Matt
    Route: Horn Creek Trailhead to East Ridge and Descent Via SE Couloir


    Preface


    Skip this section if you just want details from this specific trip.
    It has been too long since I have had a bid in the mountains. This past year has been filled with child rearing and running as my son was born last November. In the process, I gained the baby weight with my wife and was at my heaviest ever at 6’ and 220 lbs., I knew something had to change so I started running again and started focusing on more of a whole foods plant based diet that I discovered in the Forks Over Knives documentary on Netflix while now eating some meat but many more veggies and almost no processed foods. Having Finished the 14ers on Huron the summer prior on Huron with my wife being 6 months pregnant, all my closest friends, and a keg of beer; I was looking for my next adventure. While I desire to complete the Centennials, I don’t have the same drive as I did for the 14ers and in the same manner, I would like to climb bigger and better things but those take money and I don’t have a lot of that. I decided I would finally do the Pikes Peak Ascent this year. I would combine the mountains with running and see how I could do. Starting in January with barely able to run 3 miles at a pace of 10 minutes per mile, I knew I was in trouble. I worked my way slowly to faster and faster and began running with the Incline Club hosted by Mr. Matt Carpenter himself. I figured if I was going to do this, I would learn from the best. Just prior to the race, I was able to run 10 miles at 7 minutes per mile and ended up completing the Ascent in 3 hours and 26 minutes which was 34 minutes faster than my goal and still over 20 minutes faster than any of my training attempts despite coming down with a nasty case of Strep throat the day prior. During my training, I got to bag a few centennials in one trip (French, Frasco, Casco, and Oklahoma all in 1 day) and then the rain took over my next few planned days. Nonetheless, I believe I found my niche finishing the Ascent in still over an hour slower than the winners but feeling great despite less than 8 months of training. The running didn’t stop there and I have fun a couple of trail 50k’s since as you can read on my blog and I am hooked on the whole ultra-running scene trying to become an ultra-runner myself with 2014 goals of a couple 50 milers including the San Juan Solstice 50 and possibly a 100 if my legs fair well. Anyhow, the major benefit is that I am now down to 175 lbs, which is what I was as a Junior in high school and lighter than I ever was even in the Marines. While I wasn’t huge at 220, I did have a little Buddha belly. At a drop of roughly 45 lbs, I am at my lightest of my adult life and in my best shape at age 30.
    Anyhow, back to Mt. Adams. With all the baby stuff and being partially less willing to take climbing risks, the mountains finally summoned me. With my best good partner, climbing jesus, not having a schedule the past year synching up with mine, we were both deprived and needed something to kick off this winter. A few days ago, we realized we had one matching day off and the weather couldn’t have looked better. I have been eyeing Mt. Adams for a while and thought we might take a stab at it hoping that someone from Horn Creek Ranch may have cut a trail to Horn Lakes for us. Even still, we knew that the chances of a summit were highly unlikely given our short amount of time and the fact that we may have to bust 5 miles of trail through the trees. Either way, we knew we would get a good chance to get re-acquainted to all that comes along with winter camping including stuffing literally everything in your sleeping bag to keep it from freezing and remembering things like a Thermarest or some sort of pad to keep you off of the snow or some sort of silverware utensils to eat your food. We figured summit or not we would get the Freedom of the Hills that we were seeking and that we did. As we eyeballed previous winter reports, I realized that there are no Ski reports here on 14ers or on summit post on this peak and there was a beautiful couloir that others discussed as glissading in their Trip reports. We figured we would bring the snowboards and hit it if conditions warrant with virtually a possible ski from the true summit.

    Day 1: Approach to around 11,000’ for Camp
    With Matt getting off work at 7 PM Thursday night and his climbing dream machine (1976 Westy) not running as of the day prior, I swung by his house and picked up his staged gear and a fresh warm loaf of Zucchini bread that his wife made and then I picked him up at work and we headed Southwest. We rolled into the Horn lake trailhead about 10 PM or a little later and got the truck stuck about 200 yds from the trailhead bathrooms as we sank into the hard crusted snow (Yet another time when I wish my 4 banger Toyota had lockers but apparently you had to buy the six cylinder to get those). After a quick dig out and a backup to the last corner, we cracked a beer while we discussed gear and got dressed for the climb. After readying all of our gear we stepped off at about 11 PM with plans to hopefully make it to just below Horn Lakes area at or just below treeline. After making the bathrooms and cutting right following some snowmobile tracks, we quickly lost them. Knowing the Rainbow trail was contouring above us and the Horn Creek drainage was also Southwest, we headed southwest and realized that if we were going to break trail like this all night, we might not be making it that far. After about a mile or so, we ran into the beautiful Rainbow trail which had only signs of animal tracks and not humans in the past couple of days. Within less than another ¼ mile, we reached the right turn to Horn Lakes basin and much to our chagrin, there was a few day old snowshoe track a few inches under the snow. As long as we stayed on that, there was hardly anything to break. When we stepped off, we were up to our knees even with the snowshoes that we had on since virtually the car. Carrying our winter packs with camping gear, snowboards and everything else and not being used to the weight slowed us a bit but we were still determined. A while later, a south facing trail out of the trees was virtually dry for a few hundred yards and then we were right back into the snow very appreciative of the recent track that continued on. We did wonder how far it went though. As time passed on, we crossed over a scary river crossing where it was snow and ice top but you could hear the water rushing below. Taking care to cross over logs, we pushed onward and upward on the gentle uphill slope. Somewhere at about 11,000’ or slightly below and about 3.5 miles into the hike, we decided to call it a night at 2:30AM. By the time we stomped out a flat area for the tent setup camp (which unfortunately I got no pictures of), and settled into the tent, it was after 3. Right around then, Matt realized that he forgot his sleeping pad. If that were me, I would have been tempted to pack up and head home or tried to share with him. He luckily had an extra insulated blanket and laid his shell pants and jacket over that and did alright. We put on some Ramen in the vestibule which is a nice commodity that you cannot enjoy with summer camping due to attracting bears and whatnot although I second guess that after seeing the winter Chicago Basin Bears in Steve Gladbach’s report a couple years back . After the noodles cooked and I shut off the stove, we both passed out while waiting for them to cool. About 30 minutes later, I awoke to find the ramen still very warm and expanded. At this point, we realized that we both forgot yet another important piece of gear… No spoon, no spork, no fork… nothing. After giving a go with the Gerber multi-tool, we realized it would be better to drink the broth and use our fingers Moroccan style. Getting settled in, I came to a quick realization of how much crap you have to pack into your bag to keep from freezing. Propane/Butane canisters, water bottles (2 Nalgenes for me), giant winter mountaineering boots, beer, clothing for tomorrow etc. This time was a little better than the past with 45 less pounds of me in there, I suddenly felt a lot less claustrophobic.

    Day 2: Adams Alpine Adventure
    Ok ok, the pictures are coming soon I promise. We awoke just after 7 which was later than we wanted but still plenty early enough for a summit bid. I heated some water to put back into the Nalgenes that we put in our sleeping bags with us… I wish I did that before bed next to those cold and frozen boots. After eating some various uncooked food and putting down some hot instant coffee which triggered pre-hike gut action, we stepped off around 8 following the still packed trail. Having already released the fury from our guts, the next goal was to get up into that sun out of the valley. The slog went rather quickly only passing one potential slope of concern just before the first picture. As you press up into the basin, the trees open a bit on the left side a few hundred feet below treeline and luckily it wasn’t too loaded and the layers seemed pretty solid. I was just glad we had a packed trench and weren’t cutting to the bottom of the layers causing potential issues. Nearing the end of the trees, we spot the ridge that we were to climb to get to the East ridge route. I think that unranked ridge gets you to point 13,250 or something like that. Anyhow, we figured we would press on from there until a passable and safe route became clear.
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    Until this point, I thought we were screwed for pictures because my camera was too cold to work or something after leaving it out of the tent in my pack to freeze. I realized that I did have my trusty Samsung Rugby Pro smart phone with a camera on it so I began to use that. The next image here is looking back into the trees from the previous image.
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    Soon after, we reached the first of the horn lakes to find the series of these small ponds frozen to the bottom. We snapped a couple of pics while we scouted a potential route.
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    We were shooting for that finger of trees that leads toward the cliff band below the closest ascent ridge.
    And Grizzly Adams himself…
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    Reaching the bottom of the finger, we scurried over the frozen tundra and popped a squat while we planned out the rest of the day with conditions calls, turnaround times and if we were going to keep or drop snowshoes and/or snowboards. As we peered at what we could see of the summit ski from atop the largest rock in the basin at around 11,500’, we were worried that if we carried the boards, it could (1) prevent us from making the summit and (2) we couldn’t see the full line in the couloir for a full descent and (3) we had no idea of the conditions of the snow up there nor had we (4) been on our boards since last year. At this point, we made the command decision to drop our boards on this rock and remembering our return from the Little Bear to Blanca Winter Traverse two winters ago down through hip deep postholes back to our gear, we decided we would keep the snowshoes with us. Picking a path of least resistance up the treed and rocky finger to the ridge, we eventually packed our snowshoes once we hit the ever nice sun with no wind at all mind you. A few hundred yards of postholing and we made our way through the cliff bands. After the steeper portion, we both stripped our base layer due to the unexpected winter heat when we realized that we forgot another key item, sunscreen, which was still in the door of my truck. We used or bandannas to creatively protect our exposed facial skin from the all powerful sun. I pondered cutting some moleskin from the med kit to fashion over my nose but decided to wait on that one a while. From about where we dropped layers, this was the view looking back East to where we had trekked in from.
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    And a more direct look of the Cliff bands that we passed through below which were a bit spicy. A fall through there while although class 3 would have dropped you over some 5th class vertical cliffs that we traversed over. There are no unimportant steps… Just one limb at a time checking every hold.
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     Looking west toward the end of the basin, the impressive cliffs of point 13,5xx something towered above blocking view to Kit Carson, Challenger, the Crestones and many other beautiful summits that I have enjoyed past adventures on. At about this point, you can begin to see some of those summits peaking out over the top saying “hello.”
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    Moving upward through the path of least resistance, the snow became harder and more frequent than the grassy slopes and rocks so we donned our dull crampons that have seen lots of abuse and rock thrashing over the years and pressed on. This is looking up at the point that we skirted toward the ridge.
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    And Grizzly Adams looking up towards me…
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    Right about this point we both got pretty low on energy. This picture shows the steep corniced slope on the ridge to the North and also back to the valley from which we emerged. We sat down, gathered ourselves and ate a couple of snacks for an energy boost. We both had salmon pouches that were once frozen through the night that we thawed out in our bags in the morning and maybe a fruit leather and a gel and kept moving.
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    Eventually with still perfect weather, we made the saddle. Matt was a bit behind so I signaled to him that I was going to run up the point that we skirted. I just kind of had the feeling while staring back at it like it was summoning me to climb it and not just go around so I did. This image is from the saddle of the remainder of the East ridge towards the summit.
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    The next picture is the Mt. Adams summit view from the summit of the point. You can see my tiny partner around the saddle area. In the background to the upper left, you can see the un-inspiring summit of Challenger Point.
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    Getting back to the saddle and a little past, I caught back up with Matt while he was waiting for me with a wood tipped stogie. We donned helmets and studied the remainder of the ridge with still perfect weather and absolutely zero wind. It seemed as if the extra food energy burst had kicked in and we were ready to push for the summit with high spirits.
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    It seems like the first couple of the major obstacles we went slightly right but most we climbed straight through enjoying some 4th and low 5th class scrambling over the conglomerate. With rather obvious route finding, the route could have easily been kept at 3rd class even with the given conditions but the gorgeous rock was too inviting.
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    Somewhere around here on the ridge, we spotted a big horn sheep about halfway up the mountain from the basin. He made it effortlessly to the ridge we were on about 100 yards ahead within about ten minutes and stared us down as if either showing us the way or blocking passage to the route. Unfortunately, it was just far enough that my phone wouldn’t snap a good shot. He went all of the way to the summit and over as we pressed on behind his fresh tracks. Here is looking back at the climb so far with my partner there.
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    In no time at all, we made it to the final ridge section before the summit and studied the choices between solid and dry rock or a 40ish degree snow climb. Which one do you think we went for?
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    Just before our choice, I got another picture of the full array of peaks from Humboldt (left) to Challenger (Right). At one point, we could actually even get a view of the Blanca massif playing peek-a-boo back in the distance between these peaks.
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    One last look at the ridge and valley we ascended before making our decision.
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    You probably guessed it by now, we just couldn’t resist the 5th class finish climbing it in true style with the crampons still on.
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    I let climbing jesus do the honors and lead us to the finish through this section and followed just behind. Getting established onto the rock was a little dicey with some minimal holds but once on it, it was not so bad and was over too quickly.
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    And the summit benchmark…
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    We found the register as well but the paper was frozen to the inside. Here is our summit pose which my phone resting in the goggles managed to chop the top of our heads off. As you can see, not exactly winter attire we were dressed in. As you can see, I am sporting my Pikes Peak Ascent shirt which works out as a layer.
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    And some beta for anyone interested in this area… I can’t believe I have been on each of the high points seen and some multiple times. This area just keeps calling me back and I was so glad to be on Mt. Adams that has sparked my interest ever since I saw it while climbing the North Ridge of Kit Carson as seen right in the middle of the picture.
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    Look away now if you get scared easily but this was necessary to scare off the sasquatch that was quickly approaching… While it may have been sunny, I’m sure it was still about 30 degrees up there at the top and what is under that helmet would have been proof in that pudding lol. I’m just glad that he was able to take one for the team for the both of us and scare off the sasquatch.
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    After that whole ordeal and enjoying a beer and shot of whiskey in the quickly falling sun, we donned all of our layers and scouted the best route back down. It was pretty easy to see a snow route. I somehow remembered my slope angle reader and measured the steepest part of the top along my axe at 42 degrees. It sure does look a lot steeper in the pictures. After doing some block cutting snow tests of the layers before committing fully to the snow descent, we were pleasantly surprised and both happy with a couloir descent. There was about a 4” wind slab on top that would probably not do more than a sluff and the rest was pretty settled to the bottom. I don’t usually like to glissade as I have read so many horror stories of folks losing control and careening down into rocks and badly injuring or even killing themselves but the snow was so perfect for it and it felt safer to not cut deeper by plunge stepping into the layers. After a few minutes, I was fully regretting leaving my gaiters in the car as my pants pushed up to almost my knees and my boots were filled with snow. The snow was actually continuous to the bottom so long as you cut to the right towards the bottom where it looks like you might cliff out. If you go to your left, you will cliff out. About ¾ of the way down to Horn Lake the snow turned bullet proof and became too hard for safe glissading. We were almost in full arrest mode rather than just sliding and braking so we decided to hop off to the side and hike down from there.
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    And a view towards the lake while we kept a high line back towards our snowboards that I now wish I had on that descent of the couloir in such perfect conditions for it.
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    And what a beautiful mountain... From all sides too…
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    Eventually we put back on our slow shoes and continued down on top of the snow back to our boards on that humped rock down there while viewing impressive colors below.
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    From our gear as the sun was setting, I grabbed one final shot of what we just descended.
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    And here is a Google earth shot of our upper route. The right side was our ascent and the left was our descent.
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    There was one section to the lower lakes we were able to strap on the boards and head down and then it was postholing and boot skating across back to near treeline where we put them on again. By this time it was almost completely dark and I was not looking forward to snowboarding with a pack on and with a headlamp through the woods where branches were lurking ready to poke my eyes out. It turned out to be a great deal of fun as we experienced beautiful powder while criss-crossing our trench and riding directly on it through the flatter sections. With a couple of falls and unstrapping to find ourselves up to our hips without flotation, we made it back to camp in a speedy fashion. We climbed in the tent with plans to pack up and get out before we got too settled. We decided to quickly cook another pack of ramen that we would also eat Moroccan style and another wood tipped Black and Mild Royale before strapping on the remainder of our gear and continuing on the boards with now heavier packs. While we were able to ride about 90% of the way down from here, there was a good flat to slightly up section on the way back out along with the dirt section described earlier. After making it back to the Rainbow trail, we decided to follow that back to where it would meet the spur to the Horn Creek Ranch Trailhead instead of taking our ascent track which would have required more up hills across gulleys. It was easy enough to find the trails and the proper signage that dumped us out right back at the truck at about 9 PM. What a journey and a way to kick off the winter with the gifted trench. I suppose next peak while we may remember silverware and thermarests, we may not be so lucky to have that kind of a trench. I just hope I can continue to find a balance from which I used to have a lot less fear to being a now scared parent. Having kiddos does something weird where it makes you ponder risks more.
    Anyhow, I am most appreciative to both of our wives for making the sacrifice to watch our kids as we made this much needed winter excursion.
    Thanks for reading and until next time…


    See you at the top!


    Here is a link to this report on 14ers.com