The 2014 Silver Rush Trail Race takes place this weekend and I realized that I had not finished my race report from last year. Memory fades and my reports are too wordy anyway so I will try to make it brief.
Once I recovered from the fall I resumed a slow run. I was talked to a few runners as we started the first big climb. I was able to run with the amazing Oza for a few miles.
I often encounter many Ironman triathletes at ultra-marathons and I talked to a few that day. The ultra-marathon seems to be the next challenge triathletes feel they need to overcome. I have not yet encountered an ultra-marathon runner that feels the need to complete a triathlon. Many trail ultra-marathoners look forward to a river crossing but they abhor the thought of actually swimming.
At 10 miles from the start you reach 12,000 feet. After a gradual 4 mile run on a paved road you reach the Printer Boy aid station. I visited the medical tent and they did not seem too impressed with my thumb so I continued on. The trail continues down into a valley and then it starts another climb back up to 12,000 feet. Before I had reached 20 miles the winner of the race passes me on his way back. He was moving so fast and he looked so strong. He led the race wire to wire, it was not even close.
After I reached the top I could see that the descent looked pretty steep and I was right. I remember thinking this was going to suck on the way back and I was right. On the way down to the turn around I saw many friends starting on their way back up. It lifted my spirits to see so many familiar faces but it also reminded me how far behind I was.
After descending for an hour I reached the turn around aid station. I was so happy to see Julie. I told her about my fall. She at least seemed impressed with my purple thumb. I grabbed my drop bag and a sandwich. A wonderful volunteer helped me with my pack and drop bag since my thumb was still throbbing and I was tired. I moved as quickly as I could out of the aid station. I much needed kiss from Julie and a hug from Sara and I was on my way. Our dog Oreo gave me a tentative wag and a look that seemed to show how little she thought of the sleet that started.
A few miles later the sleet stopped and I was climbing back up the mountain. It was so steep and I was so tired and sore. I don't remember any altitude issues and my stomach seemed fine but I may not have been eating enough. I hiked on since running seemed out of the question. After I reached the top I was able to alternate jogging and walking. It was starting to cloud up which made running more comfortable. Down the valley and up the other side. My friend Trevor caught me at the aid station between the peaks and we ran together for a bit. He ran on as I slowed to a walk again. Just goes to show how much better prepared he was for this run.
I continued to run/walk on. I hoped to see my family again at Printer Boy and sure enough there they were. My daughter actually jumped up and down as I staggered in. I was elated to see them. I grabbed some water and a volunteer made it a point to make sure I had a jacket since it might rain. The four mile gradual descent on the way out became a soul destroying gradual climb. It seemed like I would never reach the top. It was not especially steep but it seemed like I never got any closer. This was the worst stretch of the race.
Eventually I reached the top of the hill. This was the last climb. From here it was 10 miles downhill to the finish. It looked like I would make the cut off if I just kept moving. A light rain started and I was a little concerned about the footing. The intensity of the rain increased but the pitch of the trail decreased so I grew less concerned about the footing.
I continued walking at a brisk pace as the rain grew worse and worse. I was exerting enough effort to stay warm with the waterproof jacket I wore All I thought about was finishing ahead of the cut off. When I reached the last aid station I had 6 miles to go. A number of people were huddling under the tents. I knew if I stopped for even an instant my race was over. I simply grabbed some cookies and moved on. Thunder crashed overhead and the rain grew worse. I tried to avoid the stream and deeper puddles. I started to look for pairs of animals. The rain flowed into a stream bed a few yards below me. Eventually, it seemed that the entire area was becoming a giant puddle.
At one point Ken Clouber drove by and asked some other runners and I if we wanted a ride. We politely refused and trudged on. Fortunately I have the Garmin 910 which was designed for use in Ironman triathlons. It was waterproof and it had a 20 hour battery life. I looked at my watch and ran the calculations. I would probably make it but it would be close. The sun started to come out and the rain started to let up. I could hear the announcer at the finish line. He saw me and yelled that I had to hurry. My family saw me too. I summoned the effort to run down the hill, across the floating red carpet and under the arch. I was done!
I finished in 13:39, 21 minutes under the cut off. They ran out of medals but they gave me a travel mug. Julie led me to a HazMat truck someone had the inspiration to bring. The truck had a large chamber filled with warm air and shivering finishers. I took a few moments to recover and my daughter drove me back to our condo.
It was a long, tough day but it will be one of my favorite races of all time because of the scenery and the sense of accomplishment. I am sometimes asked what I would do differently and I say, "Train better". I hope to do more trail ultras in the near future and I am working to build my strength and fitness through consistency and training with Revolution Running.
Tuesday, July 8, 2014
Friday, August 23, 2013
The Leadville Silver Rush 50 Trail Race - Part One
I signed up for this race many months in advance in order to commit to the training as early as possible. In retrospect I did not realize how hard this race would be. The race starts at 10,000 feet and ascends to more than 12,000 feet 4 times in the course of 50 miles.
My training did not go as well as I had hoped. I injured my leg during a training run in January and despite some great treatment from a physical therapist I was not able to get the miles on my feet that I needed. Essentially I did not treat the injury as well as I should have and I made a poor choice regarding a race in February. I was finally able to run some good trail miles in May and June. I was not sure I was ready for the race but I was going to run it anyway. I have to thank Karen Kantor and my training group with Revolution Running for motivating me and helping to get me over the finish line.
We rented a condo in Copper Mountain for the weekend and we even brought Oreo. Copper Mountain is a wonderful 45 minute drive from Leadville. We drove into Leadville to pick up my race bib and check out the town a bit. I saw Ed, Marissa and Alex of Runners Roost at the starting line and talked to them a bit. Runners Roost is so supportive of the running and triathlon community. They had staff and a booth in Leadville and Boulder for the Boulder Peak triathlon. I don't know how they do it all but I do appreciate it so much.
I slept as well as I could despite race anxiety and all too soon it was time to get to the starting line. I never eat much for breakfast before a race. Honestly, I think I should start eating a Denny's Grand Slam or the equivalent next time. I grabbed my gear, kissed Julie and made my way to the starting line. I played music to motivate me on the drive.
I believe in preparedness. I wore a belt with two 24 oz bottles and a Camelback to carry my trekking poles. I think I was carrying the equivalent of two or three thousand calories in gels and chews. I had that much more in my drop bag waiting at the halfway point. I was wearing a state of the art GPS watch. I was better equipped than Neil Armstrong. What this means is that I looked like a noob. True ultra runners actually carry next to nothing. A friend was not actually wearing a watch. Some barely wear clothing at all.
I arrived fairly early and wandered around looking for familiar faces. I looked at the hill that you have to climb to reach the actual start. I met Nick Lang for the first time. I knew of him from the Runners Roost Mountain/Ultra team, Google+ and as a fellow IT professional. More people I knew arrived. Sean and Laura with their manic energy and Trevor and his enduring enthusiasm calmed my pre-race jitters and helped to distract me. I met some new friends as well.
Pictures do not show how truly steep Dutch Henry Hill is. It looks like a 100 yard climb up a nearly vertical wall. Once you reach the top the clock starts. As the start time approached we gathered at the starting line and the reality of what I was about to do started to overwhelm me. The national anthem was played and we sang enthusiastically. Ken Chlouber started the race with a shot gun and we were off. Up the hill I walked. A few raced to the top.
Once I reached the top I started to jog at what I hoped was a reasonable pace. I really did not know what the course would be like. I just ran at a pace I felt comfortable with. Other runners settled into their paces as well and I talked with friends. Ken Chlouber waved from his truck at about the first mile mark. That guy is a class act. The first four of five miles are really runnable dirt roads. After about a mile or two we start to climb at a moderate grade and I kept up a slow run. The road turned into a trail that started to roll more.
After six miles I started to look for the first aid station as a distraction as I was not really running with anyone and I did not feel like turning on the iPod yet. All at once I was on the ground. I had tripped and I was down before I could flail and stumble, what I call the "Batman". I got up and stood for a moment to see if I was injured. My knee stung and then my right hand ached. I looked at my thumb and it was rapidly swelling and turning purple. It felt broken. Runners stopped and asked if I was okay and offered assistance. I assured them I was and I started to walk. I realized I could not squeeze my right hand. Reaching my bottles on my belt was painful. I would not be able to use my trekking poles. I had to suck it up and continue or use it as an excuse to stop.
My training did not go as well as I had hoped. I injured my leg during a training run in January and despite some great treatment from a physical therapist I was not able to get the miles on my feet that I needed. Essentially I did not treat the injury as well as I should have and I made a poor choice regarding a race in February. I was finally able to run some good trail miles in May and June. I was not sure I was ready for the race but I was going to run it anyway. I have to thank Karen Kantor and my training group with Revolution Running for motivating me and helping to get me over the finish line.
We rented a condo in Copper Mountain for the weekend and we even brought Oreo. Copper Mountain is a wonderful 45 minute drive from Leadville. We drove into Leadville to pick up my race bib and check out the town a bit. I saw Ed, Marissa and Alex of Runners Roost at the starting line and talked to them a bit. Runners Roost is so supportive of the running and triathlon community. They had staff and a booth in Leadville and Boulder for the Boulder Peak triathlon. I don't know how they do it all but I do appreciate it so much.
I slept as well as I could despite race anxiety and all too soon it was time to get to the starting line. I never eat much for breakfast before a race. Honestly, I think I should start eating a Denny's Grand Slam or the equivalent next time. I grabbed my gear, kissed Julie and made my way to the starting line. I played music to motivate me on the drive.
I believe in preparedness. I wore a belt with two 24 oz bottles and a Camelback to carry my trekking poles. I think I was carrying the equivalent of two or three thousand calories in gels and chews. I had that much more in my drop bag waiting at the halfway point. I was wearing a state of the art GPS watch. I was better equipped than Neil Armstrong. What this means is that I looked like a noob. True ultra runners actually carry next to nothing. A friend was not actually wearing a watch. Some barely wear clothing at all.
I arrived fairly early and wandered around looking for familiar faces. I looked at the hill that you have to climb to reach the actual start. I met Nick Lang for the first time. I knew of him from the Runners Roost Mountain/Ultra team, Google+ and as a fellow IT professional. More people I knew arrived. Sean and Laura with their manic energy and Trevor and his enduring enthusiasm calmed my pre-race jitters and helped to distract me. I met some new friends as well.
Pictures do not show how truly steep Dutch Henry Hill is. It looks like a 100 yard climb up a nearly vertical wall. Once you reach the top the clock starts. As the start time approached we gathered at the starting line and the reality of what I was about to do started to overwhelm me. The national anthem was played and we sang enthusiastically. Ken Chlouber started the race with a shot gun and we were off. Up the hill I walked. A few raced to the top.
Once I reached the top I started to jog at what I hoped was a reasonable pace. I really did not know what the course would be like. I just ran at a pace I felt comfortable with. Other runners settled into their paces as well and I talked with friends. Ken Chlouber waved from his truck at about the first mile mark. That guy is a class act. The first four of five miles are really runnable dirt roads. After about a mile or two we start to climb at a moderate grade and I kept up a slow run. The road turned into a trail that started to roll more.
After six miles I started to look for the first aid station as a distraction as I was not really running with anyone and I did not feel like turning on the iPod yet. All at once I was on the ground. I had tripped and I was down before I could flail and stumble, what I call the "Batman". I got up and stood for a moment to see if I was injured. My knee stung and then my right hand ached. I looked at my thumb and it was rapidly swelling and turning purple. It felt broken. Runners stopped and asked if I was okay and offered assistance. I assured them I was and I started to walk. I realized I could not squeeze my right hand. Reaching my bottles on my belt was painful. I would not be able to use my trekking poles. I had to suck it up and continue or use it as an excuse to stop.
Sunday, October 21, 2012
2012 Bear Chase 50 Mile Trail Race - The Race
I have looked forward to this race all year. I have not been this excited about a race in a long time. Months of training. Hundreds of miles running. Hours of research, planning and visualizing the race. It all comes down stepping up to the starting line and committing. I have to thank my wife for supporting me throughout the training. Thanks to Dave Manthey and his RunnersEdge training for preparing me for the race. Thank you to anyone who has joined me for those long runs.
I spent more time preparing for race day for the ultra than a triathlon. I packed and re-packed my drop box Saturday afternoon. Triathlons I have done did not require so much consideration of nutrition. What will I feel like eating after 40 miles? What should I pack for blisters? What clothes to bring? What to actually wear?
The race consists of 4 12.5 mile loops in Bear Creek Lake Park near Morrison, Colorado. Each loop has 800 feet of elevation gain, 3 small water crossings and fantastic views of the Rocky Mountains. I call it a race since I had to complete it in 12 hours. I was sure I could do it but you just never know. Starting time was 6:30 AM. I thought I would finish around 5:00 pm.
We arrived at the staring time with plenty of time to get ready. Compared to a triathlon, preparing for the start of this race would be a cinch. Set down the drop box and try to take care of any bodily needs. I also looked for friends to encourage and seek encouragement from. The weather is absolutely perfect.
Start time approaches and I step into the starting area and find a spot where I think I can start with others at the pace I wanted to run. The horn goes off and we shamble forward with our hydration packs and compression socks. The elites take off like it's a 10k. Time to settle into a comfortable pace and cover the distance. I run through the first aid station and wave to friends. At the base of Mount Carbon 1 I slow to a walk. Time for a Honey Stinger Waffle - Chocolate. Very tasty. At the top I stop for a picture and then blasted down the other side. Perhaps this is not a smart idea but it is a lot of fun with the right song playing.
In my opinion this part of the course is the worst. The trail is more rough, there are some rollers and the scenery is not as good. I reach the next aid station and grab some more cookies. Luke Crespin who is running the half passes me at the aid station on his way to a 2nd place finish. The run to the start/finish is somewhat down hill and I pick up the pace as the lead runners of the half marathon pass me.
I reach the start/finish area and head for my drop box to get more food. My time for the first lap is 2:10. This is a bit faster than my projections so there is some time in the bank. A number of friends ask how I am doing and offer much needed encouragement. My Runners Roost teammates have won the 10K and half marathon races. I start the second lap and assess my condition. My stomach feels fine, I feel hydrated but my ankles are feeling a little beat up from the terrain. I really did not do enough trail running or conditioning. All systems go. The weather is still great. It seems like it will not get too hot like previous years. There are some clouds forming in the foothills.
A pattern has started where I grab cookies and orange slices at the aid stations. I wrap the cookies in a napkin and put them in my pocket for later. The 50 mile field continues to spread out and I am running alone. The two lead runners of the 50k race pass me. They are neck and neck and running faster than my 10k race pace. I walk up Mount Carbon again and somehow it seems higher this time. I finish a Bonk Breaker at the top and run down the other side. The water feels great on my sore ankles. After 20 miles, the walk breaks are longer. I refill my Camelback at an aid station. The Camelback "Elixer" tabs in one of the containers I am carrying have shattered and I dump the powder in. Blech. I need to remember to reset the flow meter when I refill or it is useless.
At the start/finish area most of the other races have finished. It is time to change shoes. I switch from my Saucony trail shoes to my Mizuno road shoes and put more Vaseline on my feet before I put on new socks. A friend from RMTC, Katy offers more encouragement - thanks Katy. I gather more gels and grab more cookies and orange slices.
Time for another assessment. I am tired but I am still feeling pretty good. I have been moving for about 4 hours and 45 minutes. I have four hours to complete the third loop to make the cut off. No problem. The dry shoes and socks feel good. Stomach okay. My ankles are sore and running becomes more difficult. All systems go for lap three.
The only thing I remember going through my mind is constantly calculating the time it will take to complete the lap at my current pace. Random thoughts about Minecraft and thoughts of Sara from time to time. There are some rain squalls over the foot hills that look bad. Lisa, a runner I know from RunnersEdge passes me on her way to a PR. She looked very strong. Up Mount Carbon again and it is still getting higher each time. Slower down the back side and my quads are feeling sore. Through the water again and time for more cookies and oranges. I hope to see Julie at the next aid station. Other runners are ten's of yards ahead and behind.
Julie is at the next aid station and I am happy to see her. We speak briefly and I grab more cookies and oranges. Gels are the only thing that seem like a good idea. Sport beans too. I have eaten more oranges today than over the past several months. I am still on track for the cut off. The battery in my Garmin dies after 7 hours. A brief rain shower cools the afternoon down some. I don't think the high temperature got above 76 and the clouds kept the sun from really beating down. The rain clouds over the foothills concern me. It would suck to endure this in the rain.
Last time through the start/finish area. I make the cut off by 30 minutes. 37.5 miles down, 12.5 to go. I have four hours to complete the race. hat is doable at a brisk walk or a pace of 16 minutes per mile. I replace my Garmin with my Timex. I won't have an accurate distance but it should tell my my pace. Trevor congratulates me and offers more encouragement. I watched his 50 mile race here last year and it was a large part of my decision to enter this race. The remaining spectators are great.
I pass each landmark for the last time. I don't realize it but I am not eating enough. I am still drinking from my Camelback. I picked up some cookies in a napkin and more oranges. My stomach is not upset but nothing I can think seems like it would taste good. I have to concentrate to keep up the pace.
A burning sensation starts on my left foot. I think it is just some sand in my shoe and I stop to dump it out. Some time later the burning sensation is replaced by a pop as the blister that had been forming popped. I am more than a mile from the previous aid station and a mile from the base of Mount Carbon. I estimate I am 7 miles from the finish. I try to walk but the blister stings too much and my slowed pace may not be enough to make the cutoff and the pain may be too much anyway. I stop and dump the cookies out of the napkin and fold the napkin over the blister under my sock. This helps tremendously and I hope it stays in place. I hope the water crossing does not destroy it. There is a branch in the trail at the base of Mount Carbon that would take me back to the finish area in less than a mile but I would not finish the race. I am able to continue at a sustainable pace to make the cutoff so I decide to climb Mount Carbon one more time.
I gingerly walk down the hill. Down seems more painful than up. I cross Bear Creek for the last time and my foot seems ok. All I can think of is reaching Julie's aid station and then 2 miles to the finish. I try some cola at the next aid station but my stomach cramps. Orange slices are the only thing that seem to work. I am not nauseous but I have no desire to eat. All I can think is my pace and estimated finish time. My foot hurts and my legs feel so stiff.
I reach the last aid station and Julie is there. She offers encouragement and gets my orange slices. I don't tell her about the blisters. Two miles to go. It looks like I will make it. Just keep moving. A friend from my pace group, Mike, walks the last 200 meters with me.
At last I cross the finish line. 50 miles in 11 hours and 45 minutes. 101 runners started and 90 finished. I was the 81st finisher and 23rd of 25 in my age group. Julie is there at the finish and she congratulates me. I get my medal and limp to the medical area. The blister is not too bad. It is not nearly as bad as the one from the Denver Marathon the previous year. All I want to do is stop moving. The students from the CU Medical Center bandage my feet and I rest for a bit before getting into our car.
Over the next few days I reflect on my race as I limp around. It takes four days before I can walk without much pain. My ankles are sore for more than a week. I think the soreness is really from the attempt at power hiking. I realize that I did not train for the race as thoroughly as I should have. My training mantra had been any forward progress was "goal pace" so I did not put enough effort into my long runs. I needed to do much more trail running to prepare for this race even though it could not be considered very technical. Besides, trail running is a lot of fun. I was very fortunate that the weather was as good as it was. I did enjoy the long runs in training but I needed to work harder.
Would I run another 50 mile race? Would run a longer race? Yes I will. I am already seriously considering the Silver Rush 50 mile race in July 2013 and the Pikes Peak Marathon in August. For now it is time to recover and then train to qualify for the Boston Marathon on 2014.
Wednesday, October 10, 2012
2012 Bear Chase 50 Mile Trail Race - Why?
At my age I am not going to get much faster. I run as a way to experience new things. New trails, new races and meeting new people are what I run for. Any increase in speed is really a matter of re-discovering limits I had found many years ago. I am not going to increase my VO2 Max anymore, I am only going to get closer to what I had achieved in high school.
So if I cannot run faster, can I run farther? My longest runs in high school were never more than 8 miles. The races I ran where 3.1 miles or 5 kilometers. A 10K seemed like a very long distance. Marathons were for Olympians. I had never heard of the half marathon. In 1985, ultra running was a fringe sport no one talked about. The Leadville 100 mile trail race was only a few years old. I had never in my wildest imaginings thought of running 50 miles.
In January of this year I made up my mind to run an ultra this year. The 50K did not seem crazy enough so I chose the 50 mile. Go big or go home. I chose the Bear Chase 50 mile race since I had run the 10K and the half marathon distances in the past. The race was scheduled for September 30th. The venue is close to home and the race is one of the best organized events you will find in Colorado. All I had to do now was wait for registration to open and concentrate on my spring training.
Friday, October 21, 2011
2011 Rock & Roll Denver Marathon
It has been almost 2 weeks since I ran the RnR Denver Marathon. I have mixed feelings about the race since I finished the race in 3 hours 42 minutes which is my best marathon finish. My previous best was 4 hours and 9 minutes for the Walt Disney World Marathon back in January of 2011.
I am very pleased with my finish time since my most optimistic goal was to try and finish under 3:45. However, at about the mid point of the race I developed blisters that caused me to slow down. On one hand I may have finished under 3:40 or even 3:30. On the other hand, the slower pace may have prevented me from hitting the wall or blowing up and finishing the end of the race at a walk.
I have NEVER felt as strong during a long race as I did during this marathon. I felt great and my pace early in the race reflected this. I reached the half way point under 1:44. This is the fastest I have run 13.1 miles. 2 personal bests in one race.
I credit my strength during the race to the hill and interval training I endured to Dave Manthey and his Runners Edge of the Rockies running group. I was also able to train consistently over the spring and summer. After my Boulder 70.3 race, I trained specifically for the Denver Marathon. I ran 400 miles in 3 months. This is the most miles I have put in for a marathon to date.
I started in the 4th wave since I put 3:55 as my anticipated finish time. I decided to try and run with the 3:40 pace group and see how long I could stay with them. The 3:40 pace group was in wave 2 so I doubted I would catch them. I make final adjustments to my Garmin and iPod. I have a marathon playlist that I often used on training runs. The race starts on a down hill so I had to concentrate on staying at my pace. At 2 miles I reached the first aid station which was staffed by Rocky Mountain Triathlon club and Runners Roost. It was great to see many of my friends handing out water and many cheered for me as I grabbed a drink.
The race winds through downtown Denver and past Coors field. After 3 miles I caught and passed the 3:40 pace group. The 4 mile aid station was staffed by the Arvada West volleyball team. I thought this was poetic since I ran cross country at Arvada West and now I am running a marathon. At about 5 miles we enter City Park and I thought I caught a glimpse of 2 of my hyper fast teammates leading the women's marathon.
The day before the marathon it snowed in the foothills and western suburbs so I anticipated running in cold and wet conditions so I put thick wool socks on. At about 9 miles into the race I started to feel hot spots on my feet. After 13 miles the hot spots became blisters. A few miles later, I felt the blisters on the ball of my left foot pop and my feet were in pain. It felt like I was running on hot sand.
All I could think about was getting to the finish line and possibly seeking some medical attention. I cross the finish line and I see that I had PR'd. I skipped the pictures and grabbed a drink and a bagel and entered the medical tent. I looked and my left shoe was soaked with blood. Once I removed the shoe I could see that the skin had separated and blood was still seeping. The doctor poured peroxide over the wound and carefully laid the skin back wrapped my foot. I left the tent and limped to bag check and back to the finish line to wait for Julie.
The next week was painful but bearable. My doctor was impressed and he probably thought I was crazy to endure such misery. He shook his head and prescribed some antibiotics.
Thinking back I can't imagine how I finished the race let alone set a new personal best.
I am very pleased with my finish time since my most optimistic goal was to try and finish under 3:45. However, at about the mid point of the race I developed blisters that caused me to slow down. On one hand I may have finished under 3:40 or even 3:30. On the other hand, the slower pace may have prevented me from hitting the wall or blowing up and finishing the end of the race at a walk.
I have NEVER felt as strong during a long race as I did during this marathon. I felt great and my pace early in the race reflected this. I reached the half way point under 1:44. This is the fastest I have run 13.1 miles. 2 personal bests in one race.
I credit my strength during the race to the hill and interval training I endured to Dave Manthey and his Runners Edge of the Rockies running group. I was also able to train consistently over the spring and summer. After my Boulder 70.3 race, I trained specifically for the Denver Marathon. I ran 400 miles in 3 months. This is the most miles I have put in for a marathon to date.
I started in the 4th wave since I put 3:55 as my anticipated finish time. I decided to try and run with the 3:40 pace group and see how long I could stay with them. The 3:40 pace group was in wave 2 so I doubted I would catch them. I make final adjustments to my Garmin and iPod. I have a marathon playlist that I often used on training runs. The race starts on a down hill so I had to concentrate on staying at my pace. At 2 miles I reached the first aid station which was staffed by Rocky Mountain Triathlon club and Runners Roost. It was great to see many of my friends handing out water and many cheered for me as I grabbed a drink.
The race winds through downtown Denver and past Coors field. After 3 miles I caught and passed the 3:40 pace group. The 4 mile aid station was staffed by the Arvada West volleyball team. I thought this was poetic since I ran cross country at Arvada West and now I am running a marathon. At about 5 miles we enter City Park and I thought I caught a glimpse of 2 of my hyper fast teammates leading the women's marathon.
The day before the marathon it snowed in the foothills and western suburbs so I anticipated running in cold and wet conditions so I put thick wool socks on. At about 9 miles into the race I started to feel hot spots on my feet. After 13 miles the hot spots became blisters. A few miles later, I felt the blisters on the ball of my left foot pop and my feet were in pain. It felt like I was running on hot sand.
All I could think about was getting to the finish line and possibly seeking some medical attention. I cross the finish line and I see that I had PR'd. I skipped the pictures and grabbed a drink and a bagel and entered the medical tent. I looked and my left shoe was soaked with blood. Once I removed the shoe I could see that the skin had separated and blood was still seeping. The doctor poured peroxide over the wound and carefully laid the skin back wrapped my foot. I left the tent and limped to bag check and back to the finish line to wait for Julie.
The next week was painful but bearable. My doctor was impressed and he probably thought I was crazy to endure such misery. He shook his head and prescribed some antibiotics.
Thinking back I can't imagine how I finished the race let alone set a new personal best.
Wednesday, August 10, 2011
2011 Boulder Ironman 70.3 - Tri Again.
I am racing this event for the third time in 3 years. My performance last year was a disappointment and I want to see if I can do better. Since this is the third time, I will spare the details. I carefully estimated that I would finish the race at about 6:04. This is based on careful analysis of past performance and current fitness. I hope to finish in less than 6:00.
I trained more consistently this year and I have improved my run and swim in particular. I estimate that my swimming has improved by 15% and I have set new personal best times in the marathon, half marathon, ten mile and even the Olympic distance triathlon. I must thank Charley Perez and my teammates from the Rocky Mountain Tri club for my swim improvement. I was also selected for the Runners Roost Race Team (Retail) this year which helped my running by allowing me to train with many fantastic runners.
Blah, blah pre race dinner. Blah, blah, prepare the bike, blah, blah, blah... Time for bed blah, blah...
I figured reveille at 4 am and wheels up at 5 am would get us there in time. Dress, breakfast, pack. I pack more gels in by bento box. I try and add Hammer Endurolytes and orange gel to a Arrowhead brand water bottle. I don't want to try and mess with the capsules on the bike. Next time I will add the Endurolytes to the Perpetuem. I am so nervous this morning, much more so than last year.
Traffic is light and we see a few other athletes on the way up. Once we reach the reservoir I carry my bike to the road to avoid a flat like last year. Once I reach the transition area I hear an official yell, "Transition closes in 15 minutes". Whoops, should have left earlier. So much for my pre-race preparation. Find my spot on the bike rack, set up and head to the beach. No warm up, no snack, no pit stop. Fortunately, it seems this does not turn out to be an issue. Kiss my wife, hug my daughter and line up with my wave. It is interesting to note how nervous the other athletes and I are before the swim. We make nervous attempts at humor with each other. At running races, everyone is in there "zone" and you don't hear this type of banter. The elites had started 30 minutes earlier and I watch Andy Potts exit the water 75 meters ahead of the pack.
We enter the water and wait for the start. More nervous banter. Time to go! For some reason this swim starts out rough for me. The water seems more choppy and I tangle with a few swimmers. After a few hundred meters this settles down and I just swim. I spot the buoys and have a much better time staying on course this year. Swim, swim. Grab the apple, put it in the bag, grab the apple, put it in the bag - see Charley I listened. I follow the buoys and look up and see the finish off in the distance. This swim seemed to go faster. Swim, swim swim. I exit the water and check my watch. 45 minutes! Five minutes better than 2009 and six minutes better than 2010.
Run to transition, wrestle the wet suit off. I feel stronger after this swim and I am actually trying to race out of transition instead of taking a break. My transition time is still pathetic however. Wet suit off, helmet, shoes and sunglasses on. This year I try sun screen. Oops, sprayed the watch. Wipe off the display and accidentally press the stop button. So much for that. I still have the bike computer. Grab the bike, check the tires and NO FLAT!!.
There's Julie and Sara cheering as I head out on the bike course. I head out for 56 miles. I am glad I invested in some new wheels and a tune up. I pass some riders and I am passed by more. I can hear the bikes with race wheels approach and pass. More riders pass me on the climb. I SUCK on the bike. Pedal, pedal, pedal. I have only seen one RMTC team member so far. Bike is working great. Drink hand off goes without a hitch, simply amazing. Beautiful morning for a ride, the foothills are very green from all of the rain. The corn is almost ready for harvest. The last 3-4 miles of the bike loop along the Diagonal are the most difficult for me for some reason. There is not really a climb but this is the part where I struggle. I see some members from RMTC out on the bike course cheering. That is so awesome that they take the time to come to the race and support other teammates.
Pedal, pedal, pedal. I am on the next loop. I see a rider on the shoulder with a flat. I ask if she is ok and she says, "No!". Should I stop? This is a race. There should be a SAG wagon. This does not happen in running races. I have read many accounts of elite triathlon athletes aiding others during races. I hit the brakes and pull over to help. She had changed her tube but she could not inflate it. This seems to be a common problem. She has tried CO2 and a pump without luck. I grab my CO2 and successfully inflate it a little. We try the pump again without luck. I try another CO2 cartridge which inflates the tire and I close the valve. She looks for the valve cover as I start out again. A nice break but I figure it cost me 4-5 minutes.
Pedal, pedal, pedal. I see some more RMTC members riding the course and cheering. So cool. Turn on St. Vrain, pedal and tuck. 40 miles an hour. Yahoo. If I crash, I am dog meat. Another bottle hand off. My hamstrings are staring to tire and my left hand is getting numb. I should be using my aerobars but I just can;t get comfortable in them. There is a 180 degree turn on the course. With my numb left hand I am not able to make the turn and I go off the road. Fortunately, I do not interfere with other riders but I stall and I frantically try and pull out of the pedals. I am able to unclip before I fall but my right quadricep cramps badly. I struggle to get back on the bike and a course marshal runs toward me to assist but I wave him off. Did I mention I SUCK on the bike?
Back on the course and the awful Diagonal. The cramp in my leg wears off quickly. Pedal, pedal, pedal down the reservoir road. Why is there so much auto traffic? Pedal into transition and get ready for the run. Julie yells, "You are doing so well!". Cool!. Another volunteer yells, "You look great". She is lying. I am sweaty and I have snot running all over my face. My bike split is 3:09. Better than ever but still too slow. Only 6 minutes faster than 2009. I hear the announcer congratulate the 5th place elite female finisher. Yes, she has finished and I still have to run 13 miles. Great job Uli!
I feel stronger at this point than other races. Hard work pays off. I have consumed enough gels on the bike so I feel pretty good. I consumed enough liquid that I have to make a stop. The really fast athletes are able to complete the race before their bladders stop them. I have not mastered this yet.
Naturally it is hot at this point but I have trained in the heat. Frank M passes me and we encourage each other. He is on his second lap. I wonder if he will break 5 hours. He does. I actually feel pretty good on the run. Run, run, run. Grab any liquid they pass out at the aid station and walk a little. Grab a wet sponge. A wet sponge on a hot run is about the best thing ever. I put the sponge on in the back of my jersey and the water flows down my back and beyond. The indignities endurance athletes suffer.
Run, run, run. I pass runners that passed me on the bike (because I SUCK on the bike). I still feel strong but the heat and bike ride are taking their toll. I do not feel like I am going to bonk but the Gatorade, water and soda are unsettling my stomach. Run, run, run, drink, change sponges. Hey, is that Joanna Zieger at the aid station? That is so cool! She is one of my favorite athletes. I follow her blog and Twitter. She is so funny. I have to think of something to say the next time through without sounding creepy.
The end of the first lap takes me past the finish area and I see many teammates and their families cheering for me and other RMTC members. Julie and Sara are there cheering too. The have stood in the sun for 5 hours now to support me in this race. I am so blessed to have such a loving family.
It is hard keep running. Normal people walk and seek shade on days like this. The wind has picked up. This lowers the temperature but sucks the moisture right out of you. Walk a little, run, run, run. I struggle to overcome the urge to walk. Run, run, drink, walk, drink, run repeat. I see teammates from RMTC and Runners Roost and we encourage each other. At the last aid station I stop to meet Joanna. I thank her for being out there and I set out for the last mile. I take a sponge from the smallest volunteer ever, a cute 3 year old girl with an earnest expression on her face as she hands me the sponge.
I feel like I am done. There is little left in the tank. Scotty, we need more power. I am a leaf on the wind. I pass Charley on the last turn and he says, "Great job, only a half mile to go". Ug. The last half mile feels like 2 miles.
A 5 meter surge at the finish and I pass 3 people. Someone hands me a hat that had been soaked in ice water. Brilliant! I remove my chip and get my medal and stumble out of the finish area. Julie and Sara are there waiting. I finish in 6:16:29. This is more than an hour better than 2010 and a personal best by 24 minutes. My run time is 2:11. Not bad but could be better.
After looking at the results, I am discouraged since I finished at about the 36th percentile. However, I am satisfied with my effort for this race. I felt strong throughout the event and I felt I was racing more than simply surviving. My swim and bike remain my weaknesses. In the results, my swim and bike times were slower than 80 percent of the field. I finished the run faster than most but it is my strongest event. I like that it is the last leg of the triathlon. Next year I won't enter the Boulder 70.3 since I have done it 3 time. I will attempt to set a new personal best at the Harvest Moon Half Ironman.
I want to thank Julie and Sara for supporting me at this race. It is a long, hot day at a venue that is not spectator friendly. I also want to thank Charley Perez and the RMTC officers and members that gave up a Sunday to support their teammates.
I trained more consistently this year and I have improved my run and swim in particular. I estimate that my swimming has improved by 15% and I have set new personal best times in the marathon, half marathon, ten mile and even the Olympic distance triathlon. I must thank Charley Perez and my teammates from the Rocky Mountain Tri club for my swim improvement. I was also selected for the Runners Roost Race Team (Retail) this year which helped my running by allowing me to train with many fantastic runners.
Blah, blah pre race dinner. Blah, blah, prepare the bike, blah, blah, blah... Time for bed blah, blah...
I figured reveille at 4 am and wheels up at 5 am would get us there in time. Dress, breakfast, pack. I pack more gels in by bento box. I try and add Hammer Endurolytes and orange gel to a Arrowhead brand water bottle. I don't want to try and mess with the capsules on the bike. Next time I will add the Endurolytes to the Perpetuem. I am so nervous this morning, much more so than last year.
Traffic is light and we see a few other athletes on the way up. Once we reach the reservoir I carry my bike to the road to avoid a flat like last year. Once I reach the transition area I hear an official yell, "Transition closes in 15 minutes". Whoops, should have left earlier. So much for my pre-race preparation. Find my spot on the bike rack, set up and head to the beach. No warm up, no snack, no pit stop. Fortunately, it seems this does not turn out to be an issue. Kiss my wife, hug my daughter and line up with my wave. It is interesting to note how nervous the other athletes and I are before the swim. We make nervous attempts at humor with each other. At running races, everyone is in there "zone" and you don't hear this type of banter. The elites had started 30 minutes earlier and I watch Andy Potts exit the water 75 meters ahead of the pack.
We enter the water and wait for the start. More nervous banter. Time to go! For some reason this swim starts out rough for me. The water seems more choppy and I tangle with a few swimmers. After a few hundred meters this settles down and I just swim. I spot the buoys and have a much better time staying on course this year. Swim, swim. Grab the apple, put it in the bag, grab the apple, put it in the bag - see Charley I listened. I follow the buoys and look up and see the finish off in the distance. This swim seemed to go faster. Swim, swim swim. I exit the water and check my watch. 45 minutes! Five minutes better than 2009 and six minutes better than 2010.
Run to transition, wrestle the wet suit off. I feel stronger after this swim and I am actually trying to race out of transition instead of taking a break. My transition time is still pathetic however. Wet suit off, helmet, shoes and sunglasses on. This year I try sun screen. Oops, sprayed the watch. Wipe off the display and accidentally press the stop button. So much for that. I still have the bike computer. Grab the bike, check the tires and NO FLAT!!.
There's Julie and Sara cheering as I head out on the bike course. I head out for 56 miles. I am glad I invested in some new wheels and a tune up. I pass some riders and I am passed by more. I can hear the bikes with race wheels approach and pass. More riders pass me on the climb. I SUCK on the bike. Pedal, pedal, pedal. I have only seen one RMTC team member so far. Bike is working great. Drink hand off goes without a hitch, simply amazing. Beautiful morning for a ride, the foothills are very green from all of the rain. The corn is almost ready for harvest. The last 3-4 miles of the bike loop along the Diagonal are the most difficult for me for some reason. There is not really a climb but this is the part where I struggle. I see some members from RMTC out on the bike course cheering. That is so awesome that they take the time to come to the race and support other teammates.
Pedal, pedal, pedal. I am on the next loop. I see a rider on the shoulder with a flat. I ask if she is ok and she says, "No!". Should I stop? This is a race. There should be a SAG wagon. This does not happen in running races. I have read many accounts of elite triathlon athletes aiding others during races. I hit the brakes and pull over to help. She had changed her tube but she could not inflate it. This seems to be a common problem. She has tried CO2 and a pump without luck. I grab my CO2 and successfully inflate it a little. We try the pump again without luck. I try another CO2 cartridge which inflates the tire and I close the valve. She looks for the valve cover as I start out again. A nice break but I figure it cost me 4-5 minutes.
Pedal, pedal, pedal. I see some more RMTC members riding the course and cheering. So cool. Turn on St. Vrain, pedal and tuck. 40 miles an hour. Yahoo. If I crash, I am dog meat. Another bottle hand off. My hamstrings are staring to tire and my left hand is getting numb. I should be using my aerobars but I just can;t get comfortable in them. There is a 180 degree turn on the course. With my numb left hand I am not able to make the turn and I go off the road. Fortunately, I do not interfere with other riders but I stall and I frantically try and pull out of the pedals. I am able to unclip before I fall but my right quadricep cramps badly. I struggle to get back on the bike and a course marshal runs toward me to assist but I wave him off. Did I mention I SUCK on the bike?
Back on the course and the awful Diagonal. The cramp in my leg wears off quickly. Pedal, pedal, pedal down the reservoir road. Why is there so much auto traffic? Pedal into transition and get ready for the run. Julie yells, "You are doing so well!". Cool!. Another volunteer yells, "You look great". She is lying. I am sweaty and I have snot running all over my face. My bike split is 3:09. Better than ever but still too slow. Only 6 minutes faster than 2009. I hear the announcer congratulate the 5th place elite female finisher. Yes, she has finished and I still have to run 13 miles. Great job Uli!
I feel stronger at this point than other races. Hard work pays off. I have consumed enough gels on the bike so I feel pretty good. I consumed enough liquid that I have to make a stop. The really fast athletes are able to complete the race before their bladders stop them. I have not mastered this yet.
Naturally it is hot at this point but I have trained in the heat. Frank M passes me and we encourage each other. He is on his second lap. I wonder if he will break 5 hours. He does. I actually feel pretty good on the run. Run, run, run. Grab any liquid they pass out at the aid station and walk a little. Grab a wet sponge. A wet sponge on a hot run is about the best thing ever. I put the sponge on in the back of my jersey and the water flows down my back and beyond. The indignities endurance athletes suffer.
Run, run, run. I pass runners that passed me on the bike (because I SUCK on the bike). I still feel strong but the heat and bike ride are taking their toll. I do not feel like I am going to bonk but the Gatorade, water and soda are unsettling my stomach. Run, run, run, drink, change sponges. Hey, is that Joanna Zieger at the aid station? That is so cool! She is one of my favorite athletes. I follow her blog and Twitter. She is so funny. I have to think of something to say the next time through without sounding creepy.
The end of the first lap takes me past the finish area and I see many teammates and their families cheering for me and other RMTC members. Julie and Sara are there cheering too. The have stood in the sun for 5 hours now to support me in this race. I am so blessed to have such a loving family.
It is hard keep running. Normal people walk and seek shade on days like this. The wind has picked up. This lowers the temperature but sucks the moisture right out of you. Walk a little, run, run, run. I struggle to overcome the urge to walk. Run, run, drink, walk, drink, run repeat. I see teammates from RMTC and Runners Roost and we encourage each other. At the last aid station I stop to meet Joanna. I thank her for being out there and I set out for the last mile. I take a sponge from the smallest volunteer ever, a cute 3 year old girl with an earnest expression on her face as she hands me the sponge.
I feel like I am done. There is little left in the tank. Scotty, we need more power. I am a leaf on the wind. I pass Charley on the last turn and he says, "Great job, only a half mile to go". Ug. The last half mile feels like 2 miles.
A 5 meter surge at the finish and I pass 3 people. Someone hands me a hat that had been soaked in ice water. Brilliant! I remove my chip and get my medal and stumble out of the finish area. Julie and Sara are there waiting. I finish in 6:16:29. This is more than an hour better than 2010 and a personal best by 24 minutes. My run time is 2:11. Not bad but could be better.
After looking at the results, I am discouraged since I finished at about the 36th percentile. However, I am satisfied with my effort for this race. I felt strong throughout the event and I felt I was racing more than simply surviving. My swim and bike remain my weaknesses. In the results, my swim and bike times were slower than 80 percent of the field. I finished the run faster than most but it is my strongest event. I like that it is the last leg of the triathlon. Next year I won't enter the Boulder 70.3 since I have done it 3 time. I will attempt to set a new personal best at the Harvest Moon Half Ironman.
I want to thank Julie and Sara for supporting me at this race. It is a long, hot day at a venue that is not spectator friendly. I also want to thank Charley Perez and the RMTC officers and members that gave up a Sunday to support their teammates.
Friday, June 3, 2011
Adventures in Barefoot Running - Part 1.
I am exploring barefoot and minimalist running for a number of reasons including improving my form by changing from a heel strike to a mid foot strike and strengthening my feet. I felt this would be an adventure that would liven up my training. I am, however, apprehensive about subjecting my feet to the abuses of trails and roads but I'll try it and inflict my experiences on anyone interested.
I have attended a couple of presentations by Michael Sandler, the author of "Barefoot Running", and I was impressed by his story and the passion he has for barefoot running. I attended these presentations at the Runners Roost stores in Denver and Lone Tree, Colorado. The one thing he said that most convinced me to try barefoot running was that he is able to run barefoot even though he has a leg length discrepancy like I do. I bought his book and I must recommend it to any runner. The book covers many topics that would benefit even runners not considering barefoot running.
I decided to buy a pair of Vibram Five Fingers as a birthday present to myself. If nothing else they would be great boat shoes particularly for sailing. I then researched the types of Vibram minimalist shoes to determine which one would be the best for running. The Vibram FiveFingers web site (http://www.vibramfivefingers.com/index.htm) was very informative. Based on recommendations by members of the Barefoot Runners Society (http://www.barefootrunners.org/) I decided on the Vibram Five Fingers "Bikila". I believe these are named after Abebe Bikila who won the Olympic Marathon in 1960. He ran it barefoot.
I went to the Lone Tree Runners Roost store since it is close to where I work. I asked about the Vibrams and they said they only carried the Bikila. Excellent. I have to wonder how the staff feel about selling these. I must apologize but I cannot remember the name of the gentleman who helped me but I cannot say how much I appreciated his patience. He was great and a credit to Runners Roost. I had to try on 3 different pairs since they must fit very snug. Each time, it would take five minutes to try and put my toes in the "fingers". I hope this improves with practice.
My goal is to complete the 2011 Bear Chase 10K in my Vibrams.
Run 1 in the Vibrams - 0.3 miles around the driveway and up the street.
Run 2 - 0.8 miles around the block on pavement. I noticed that my cadence was faster. I could feel my feet striking on the outside of my foot and ahead of my heel. I liked the spring I could feel in my stride. My pace was slower than normal but my breathing was fast. RPE was high for this pace.
Run 1 BAREFOOT! - 1.1 miles on pavement. I ran on the street 1/2 mile out and back. The pavement was free of gravel and I really paid attention to where I would put my feet. It took me 9:42 to cover the 1.1 miles. Again, I liked the spring in my step. RPE was not too bad. I finished the run and my feet did not fall off. I immediately noticed that my feet felt hot and I had some blisters on my toes. No one mentioned this as a hazard. I put my shoes on and ran 6 more miles without a problem.
I have attended a couple of presentations by Michael Sandler, the author of "Barefoot Running", and I was impressed by his story and the passion he has for barefoot running. I attended these presentations at the Runners Roost stores in Denver and Lone Tree, Colorado. The one thing he said that most convinced me to try barefoot running was that he is able to run barefoot even though he has a leg length discrepancy like I do. I bought his book and I must recommend it to any runner. The book covers many topics that would benefit even runners not considering barefoot running.
I decided to buy a pair of Vibram Five Fingers as a birthday present to myself. If nothing else they would be great boat shoes particularly for sailing. I then researched the types of Vibram minimalist shoes to determine which one would be the best for running. The Vibram FiveFingers web site (http://www.vibramfivefingers.com/index.htm) was very informative. Based on recommendations by members of the Barefoot Runners Society (http://www.barefootrunners.org/) I decided on the Vibram Five Fingers "Bikila". I believe these are named after Abebe Bikila who won the Olympic Marathon in 1960. He ran it barefoot.
I went to the Lone Tree Runners Roost store since it is close to where I work. I asked about the Vibrams and they said they only carried the Bikila. Excellent. I have to wonder how the staff feel about selling these. I must apologize but I cannot remember the name of the gentleman who helped me but I cannot say how much I appreciated his patience. He was great and a credit to Runners Roost. I had to try on 3 different pairs since they must fit very snug. Each time, it would take five minutes to try and put my toes in the "fingers". I hope this improves with practice.
My goal is to complete the 2011 Bear Chase 10K in my Vibrams.
Run 1 in the Vibrams - 0.3 miles around the driveway and up the street.
Run 2 - 0.8 miles around the block on pavement. I noticed that my cadence was faster. I could feel my feet striking on the outside of my foot and ahead of my heel. I liked the spring I could feel in my stride. My pace was slower than normal but my breathing was fast. RPE was high for this pace.
Run 1 BAREFOOT! - 1.1 miles on pavement. I ran on the street 1/2 mile out and back. The pavement was free of gravel and I really paid attention to where I would put my feet. It took me 9:42 to cover the 1.1 miles. Again, I liked the spring in my step. RPE was not too bad. I finished the run and my feet did not fall off. I immediately noticed that my feet felt hot and I had some blisters on my toes. No one mentioned this as a hazard. I put my shoes on and ran 6 more miles without a problem.
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