Monday, December 3, 2012

Improved Functionality

Two blog updates in two days!?!

To the right I've now got (1) Strava activity, which is my current training log, and (2) Tweets, which are nonsense.

That is all. Well, except this: I'm really pumped that there is now a MTB course within a short ride from my house. Hopefully the technical sections are difficult enough so that I can improve my skills. Now, I just need two hours of daylight after work.

Sunday, December 2, 2012

2013 Races

2013 will be another year without any triathlons. Instead, I've again signed up for the Silver King, which includes the Silver Rush 50 bike on a Saturday and a run over the very same course the next day. Additionally, I'm looking to sign up for several endurance mountain bike races. I'll have to do some research to find races that suit my strengths and the type of riding I enjoy doing. I also hope to jump into a hill climb road bike race or two, and maybe even a grand fando. If time permits, I might even pick up some running snowshoes and try my hand at the CO state championships.

The race I am most interested in at the moment, however, is SkyRunner race in Vail. It's a 100km (or 62 miles, for us Americans) run starting in Breckenridge. The course goes through Frisco, Copper Mountain, over Vail Pass, into Minturn, and finally into Vail. There's nearly 10,000 feet of climbing and a max elevation of 12,500 feet. Even though the distance is greater, I think this race would be no harder than the Silver Rush run because I should have fresh legs. Also, while the Leadville course is beautiful, I know it very well by now. Some new trails would add to my enjoyment.

Oh, and if I can get into the Leadville 100 mountain bike, I'll do that too. The problem is the lottery odds don't look that great and I don't know if I'll be fit enough to qualify.

Finally, here is a Strava summary of my mountain biking skills:
(1) Climbing (and not even hammering):

(2) Descending:

Sunday, July 22, 2012

Silver Rush Run

The Silver Rush run started at 6am, leaving just over half a day to recover from the bike. My legs felt a bit sore and stiff when I woke race morning at 4:30am, but the soreness was much improved from the night before. I was more concerned by the distance and climbing ahead of me than I was for the condition of my legs. I got my things together for the day, finalized plans for meeting Stacey at most of the aid stations, and departed for the race start.

At the race start I wasn't very nervous. The other races didn't seem nervous either, which is a stark contrast with the start of an Ironman where there's a mostly unspoken but palpable nervous energy. The run has a "we're in this together" feel. Instead of starting with 15 minutes of bumping and at times overt hitting to establish position like the start of an IM swim, the run starts with everyone chatting and settling into groups. With my run/walk approach, I spent the first hour -- which was a long, gradual uphill -- passing people during my 5 minute jogs and then being re-passed by the same people during my 1 minute walks. I kept the effort very easy during the jogs; my breathing pattern was the same as if I were just walking. A few other runners, however, ran by breathing so loud and harsh that it was as if they thought they were running a 5K.
And we're off!
 The first aid station, 7 miles in, came quickly. I handed off to Stacey the rain jacket I'd used to stay warm during the slow early miles. I told her I was feeling alright but that since my pace was so easy it was difficult to truly assess my body. The large bowl of whole fat yogurt, granola, and almonds I'd eaten for breakfast (the same thing I have every day) was still sitting in my stomach, so  I'd only had a few sips of sports drink I carried in a standard water bottle since the start of the race an hour earlier. I departed the aid station without grabbing any more food and continued the uphill run to the course's first ascent to 12,000 feet.

Coming into the first aid station. Just 41 miles to go.
On the steeper portions of the ascent after the first aid station a lot the runners started walking. I'd time my walks to coincide with the steeper sections of the course, but otherwise felt okay jogging onward. Right before reaching 12,000 feet, the course pitches upward and demands that everyone walk. As I marched upward, I suddenly felt the fatigue of the 9 miles I'd covered thus far. Fortunately, once up to 12,000 feet, the descent down to the second aid station offers a break from the hard work of uphill running. I cruised downhill to the second aid station at a relatively fast pace (7:00/mile?) without expending much energy. During the descent I finally started taking in some calories, but fewer than 200 (this after over 2 hours of running/walking). 
The view near the second aid station. The course climbs from near the low-point in this photo.
At the second station I was 13.5 miles into the race -- just over 1/4 of the way through -- yet I was starting to feel depleted. This was going to be a long day, I told Stacey as I grabbed a new Honey Stinger waffle and a new bottle of sports drink. I set off worried how the rest of race would go.

The sole quarter mile of pavement approaching the second aid station.
Between the second and third aid stations, there's a mile descent, a quick hill climb and descent, then a prolonged climb on the way back to higher elevations. By the time I reached that prolonged climb, I was wiped out. "Just make it to the turn-around," I told myself. I walked a lot of the climb and watched my pace plummet to 20 minutes per mile. My one bit of optimism stemmed from knowing that after the third aid station I wasn't that far from a descent down to the turn-around. At the third aid station, I took a bottle with a few ounces of Coke and another bottle of water. I didn't communicate to Stacey how crappy I was feeling, instead discussing how I'd see her back in this same spot in a few hours after the turn-around.
Hurting as I jog into the third aid station.

Leaving the third aid station, my focus was solely on reaching the turn around. Yet an odd thing happened as I neared the turnaround: I started to feel more energetic. Still tired and sore, but optimistic that I could finish the race. At the aid station I took just a bottle of water and four Fig Newtons and began a long climb back to 12,000 feet (my third such climb at this point in the race). I had another low moment when as I hiked up the climb I had to stop walking, stand still, and re-group. The low was fleeting, and by the time reached a short descent on the way back to the third aid station (after the turnaround I'm back tracking through the aid stations: third --> second --> first --> finish line) I was flying. I noticed a mile go by in 6:40, this nearly 30 miles into the race.

Approaching aid station three on the way back.
By now I was drinking an 8 ounce V8 immediately upon arriving to each aid station, and then taking in whatever calories I could muster. Throughout the entire race, I only managed to get in 1500 calories. In training, I'd eat that much in 20 miles. Yet, I don't think a dearth of calories hurt my race. For whatever reason, I just had trouble getting calories to absorb. Cola, though, is my go-to energy boost late in races, and at the third aid station I got a nice 20 ounce water bottle of Coke to keep me going for another hour.

Leaving the third aid station for the second time, I had a long downhill and made up a lot of ground on those ahead of me. While my uphill running muscles were shot, I could still move quick on the descents. I kept my focus on making it to the next aid station, forgetting about the finish line. Mentally I was doing very well, all things considered. The second aid station came quick, and I rested a few minutes there to take in a lot of food knowing I had one final long climb remaining.

Entering the second aid station on the way back, and just about to walk back up to 12,000".

I hoped that the food would give me a burst of energy and allow me to run at least half the last climb. Yet this energy burst never came, and I slogged slowly uphill running only for the brief stretches where the road leveled out. As the climb progressed I was passed by several fast walkers, but just one runner. The runner, as an aside, had run 60 miles of the Hardrock 100 the day before! (If you're not familiar with Hardwork, watch this and read this.) I stayed positive knowing that I was nearly done with the last sustained climb; from the top to the finish line was mostly downhill.
Running downhill on the approach to the first aid station. Just 7 miles left!

Right as the gravel road on which we climbed turned into an even steeper jeep road, the course turns back downhill. I made the turn, walked a few moments, and then began my jog. I tested out my descending legs and they were strong. I ran downhill at a good speed, perhaps 7:00/mile. Just keep this up for the final 9 downhill miles, I told myself. Two miles later I stopped for a final snack refresh at the first aid station, dropping off my shirt, taking my iPod, and leaving with a V8/water mix and half a Snickers bar. I left the aid station running fast and strong.

While each small hill on the way to the finish line offered a walking break, I continued at a strong pace whenever the course tilted downward for a few more miles. Eventually, though, the course flattens a bit. This was good because it signaled that I was almost done, but bad because I had no strength to run when the terrain was just slightly downhill. With three miles to go, I was beat. I slowed to a walk, wishing the finish line were closer. Even when walking, my breathing was very quick and shallow. Dust and a long day of deep breathing left me feeling as if I had asthma.
100 yards to the finish! Stacey: "You sure are pale."

The end was anti-climatic as I finished on such a weak note. Still, looking back I'm amazed I was able to "run" nearly 50 miles through such difficult terrain and at altitude. Having finished, the course and event still intimidate me. I'm in disbelief that the winner was able to average not much off 8:00/mile. 

Because I can't get enough Bon Iver:

Tuesday, July 17, 2012

Silver Rush MTB

I will be back in Leadville next year, again competing in the Silver King. This year I haven't pushed myself in training much. I only rode my bike twice from September until the early spring, perhaps March. That was fine and I enjoyed having more time to read, do house stuff, and eat crappy food. But I miss the feeling of accomplishing a tough training day, I miss having a drive to excel -- not merely finish -- during a race. So I will take the lessons I learned competing this year to enhance my training and hopefully (although I don't know if I'll ever be strong enough) contend for the Silver King win next year.


The mountain bike race was a blast. I pushed my current envelope a bit on some of the descents, often feeling out of control momentarily and then dialing back my speed until I again felt safe. (It was hard to brake gradually enough so that I didn't drastically altered my weight distribution aboard the bike -- the urge when feeling out of control is to brake hard, but that just causes more problems.) On some of the tougher and longer descents I lost ground, but only ground measured in seconds, not minutes. There was one steep, off camber decent where half the trail was rutted out, leaving oncoming riders no option but to squeeze onto a narrow section of the trail in competition for space with the descending riders (of which I was one), where I was lucky to get through unscathed. For the rest of the ride, though, my technical skills were not much of a limiter. That said, there's always room for improvement and having more than a handful of mountain bike rides under my belt next year will make crashing less of a concern.

Moments before the start.

And we're off! Look closely at some of the faster climbers to see just how steep that hill is.

Passing Printer Boy on the way out.
Feeling good halfway through.

Almost done!

While I managed to safely traverse the course, the climbing got the better of me. Signing up for the race 6 weeks beforehand did not allow me adequate time to prepare, and by the fourth hour of the race my quads had about had all they could handle. I didn't help that I run a 1 x 10 set up (which for those unfamiliar with bike gear means I only had one chain ring on my crank instead of the standard 2 or 3 rings that most people have, leaving me without much of an "easy gear").  Oh small chain ring, how I missed thee! Often I was stuck plugging along at 50 rpm for long periods at a stretch. Before the race next year, I'll ride recon on the entire course to determine whether my fitness will allow me to handle a 1 x 10, or whether I'll need to reconfigure my chain ring set-up. Gearing, though, is no substitute for fitness. Exhibit A: A petite 40-49 year old female passed my on the final long ascent riding a single-speed and turning her cranks a super slow 40 or so rotations each minute. How someone so small could produce so much torque, I know not. I was a bit in awe.

Another issue that may at least partially be solved with different equipment is the vibration induced hand pain. The race ends with a long, fairly gradual descent on a rocky jeep road. Pretty early on during this descent my hands started to hurt. I made sure not to grip the handlebar with much pressure to reduce the magnitude of vibrations transferred from the bike to my hands, but that didn't help. I even made fists and only rested the portions of my palms nearest my writs on the bars, but even this didn't stop the incessant pain in my knuckles. At times the pain inhibited my steering, and I took sections of the descent slower than I otherwise would simply because I didn't want to hold onto the bar with enough force to adequately steer myself. My solution will be to run my tires tubeless next year, allowing me to drop my tire pressure from ~30 psi to something in the low 20s. Hopefully the lower tire pressure will better absorb the vibrations that caused me so much pain toward the end of the race.

You can check out my Garmin file here (an average of 154 bpm for over 5 hours of riding, ouch!) and the results should soon be available here. I finished around 110th out of about 1,000 entrants, but was crushed by triathletes that I had been fairly competitive with when I was training harder.

I was depleted at the end of the race, and I only had just over half a day until I had to be back to run. How would my now-thrashed legs hold up for the run? Would I recover much with just 14 hours until the start of the run? If biking over all those climbs was tough, how in the world am I going to run 'em? I downed a few thousand calories and rested in back at the campgrounds contemplating those questions. At 4:30 AM the next morning I had to be up and ready for an even longer day.

My pre-race song:

Sunday, July 15, 2012


Remind me to never sign up for a 100 mile run. 50 is bad enough. Maybe more than 6 weeks of specific training would help. Same for doing a difficult bike ride the day before. More to come...

Friday, July 13, 2012

I type this as I eat a banana and drink some V8 and water. As soon as Stacey calls to let me know she's done with work, we'll be off to Leadville for the Silver Rush 50 mountain bike (Saturday) and run (Sunday).

I was feeling very confident heading into the bike, thinking a sub 5 hour ride was a certainty. However, that prediction was made after riding only the front half of the course. This past weekend I finally made it out to check out the back half, and it's definitely the tougher portion of the course. The climbs are steeper -- even hike-a-bike steep for a few sections -- and the descends are rockier. That said, I'm not riding for any particular time. Instead I'll focus on having a good time and staying safe for Sunday's run. The only pacing strategy I'm employing is to keep the HR in check on the first 7 mile ascent. It'd be easy to ride an hour near threshold to start the race off, and that would likely lead to a long weekend.

As far as the run goes, I had to write up predicted times to give Stacey estimates for when and where to meet me. Those predictions are pretty wild guesses. I'll focus on taking things as easy as possible the first half, and then picking up the effort at the turn-around if my body is willing and able.

Live updates and photos should be available at some of these sites:

Monday, June 18, 2012

Leadville Weekend

Stacey and I drove up to Leadville early Saturday morning for a weekend of car camping. We scored a massive tent from Target for just $60, so we can "camp" in comfort. This tent holds three queen sized mattresses, but we only brought one inflatable mattress. The tent and air mattress will allow us to spend weekends in the mountains more often without spending too much on hotels (it's hard to stay near Aspen, for example, for under $250/night). I even brought our coffee maker so I could get my fix Sunday morning.

 After setting up camp, I headed over to the Silver King course to get in a ride. Unfortunately, the Silver Rush course surprisingly had disappeared from my Garmin. (As an aside, when the course function on a Garmin works it is great for navigating trails -- I highly recommend experimenting with it by grabbing a route from Garmin Connect the next time you want to try a confusing new ride or run.) Not having a GPS file of the course was problematic because there are loads of old jeep roads outside of Leadville, remnants of the booming mining days no doubt, and these frequently forking roads offer ample opportunities for getting lost. Still, I know the first half of the route from having ridden there a few weeks back. At the end of the route, I just tooled around some dirt roads to get in more climbing. Overall I rode 40 miles in about 4:15 with over 5,000 feet of climbing, although my average speed was buttressed by a long, paved descent back to our campground. Ride:

Me on the hill at the start of the course. That sucker is steep!

Not far outside of town:

I find old mines very interesting, for some reason:

The next day Stacey and I ventured to a portion of the course I'd yet to see. Fortunately, right as we started our run two guys on mountain bikes road by and stopped to ask if they could help with directions. We ended up tagging along with them for over an hour as they showed us the route. Stacey and I really appreciated their helpfulness. Anyhow, I ended up jogging under 12 miles in 2:05 with a bit over 2,000 feet climbing. I felt great at the end of the run, and I'm happy that my very easy pace results in sub 11:00 miles even with climbing and the high elevation. Now to just do that run four times in a row! Run:

Looking down on town, which itself sits at 10K+ feet.

These guys were navigational life-savers.

This trail gave me a bout of acrophobia:

The view to the right of the above trail:

Watch your step! This filled in mine shaft was right in the middle of the trail!

Stacey and Ozzy posing with town in the background:

Looking uphill (which is much steeper than it looks)...

...and looking back down where I just came from:

Overall, Leadville is a great training place. There are a seemingly endless number of paths to explore in the mountains outside of town, and it's easy to lose track of time on a long run just checking out the views. Just don't drink the water!


An great old song from Modest Mouse, inspired from this video on Pitchfork.

Wednesday, June 13, 2012

How do I train for a 50 mile run?

First, Stacey updated "our" blog with photos from a recent camping trip outside of Steamboat. We hoped to summit Mt. Zirkel, but it turned out we were too early in the year (despite snow packs at just 2% of normal levels). Go here:

Next, this past weekend I went up to Kenosha Pass for some higher altitude mountain biking. Turns out this trail was a bit beyond my current skill-level. The trail was full of roots and rocks. After biting it pretty bad earlier in the week -- my arms and abdomen are just now becoming scab-free -- I wasn't taking any chances on descents or treacherous turns. Despite my slow going, I got in a descent work out, enhancing my handling skills on rough stuff, and reinforced my belief that riding 10,000 feet isn't too bad. My ability to climb quickly will hopefully make up for my otherwise tentative riding.

Even the parking lots is pretty (typical cloudy Colorado day):

That path guides me down into the right side of the valley and then up into those mountains:

Unfortunately, most of the trail was much tougher than this:

Moving on to the topic of this post, "How do I train for a 50 mile run?", I find myself second guessing the balance I've struck between consistent training and doing longs runs that come at all close to the event's actual demands. I've done a 3.5 hour long run each of the past few weeks, and lately I've been getting in around 4,000 feet of climbing but covering not even 20 miles. I'm tired toward the end of these runs, but I could do more if needed. Given that I'll be running 9-10 hours to cover nearly 50 miles with 7,000+ feet of elevation gain during the run, I wonder if my long runs are adequate. I contemplate attempting a 5 hour run and shooting for 30 mountainous miles. That'd take me close to 2/3 of the event, bolstering my confidence.

But, what would that run cost? I don't want to injure myself, and I don't want to be unable to get in another training bout for several days. Right now, I need a day off after my long run, and I usually have to take the following day very easy, too. Adding 1.5 hours onto already strenuous run may detract too much from bike training that I also need.

At this point, I've settled on this compromise: I'll do the training that sounds fun. If I feel the urge to run 5 hours, I will. If not, I won't. While this may not be ideal for my time during the Silver King, at least I'm having fun during the preparation. I guess this year will be an experiment, and perhaps next year I'll take a stab at training to race instead of merely completing the event(s).

5 hours is tempting with these views (this one being near the top of Belcher hill following a nearly 5 mile, 2,000 foot climb to kick the run off):

Easy going:

I turned a switch back and almost ran smack into this guy. We were just 5 feet apart staring at each other for a moment before he bolted.

Check out the Garmin file here: You may notice regular HR and pace drops. These are the 1 minute walk breaks I take every 5 minutes. My body is not ready a 50 mile continuous run, at least not yet. I'm planning to complete the event in the same fashion -- 5 minutes running, 1 minute walking.
 So far I'm digging the new album Heaven by The Walkmen:

Thursday, May 31, 2012

Racing Again!

First off, Stacey created a blog to serve as a scrap book for hikes, trips, and other things we do that I don't post. See that here:

Now on with the theme for this post: I signed up for the Silver Rush 50 mountain bike race and -- the very next day and on the same course -- the Silver Rush 50 run. Together, these races are known as the Silver King. I selected this race for two main reasons. I want to continue riding and running, so I wanted a race that required both. Also, the more time I can spend in the mountains, the better. The Silver King fits both these requirements. (The downside is that I need to learn how to handle a mountain bike.)

I signed up just about 10 days ago, so I've only got about 7 weeks to train. My plan is to fit one long run (starting at a bit over 3 hours and building to 4 or 4.5 hours) in each week, to mountain bike as much as possible, and to run as much as my recovery allows. So far I'm happy with how things are going. Probably the component I'm missing the most right now is a weekly long ride.

Today I actually made it up to Leadville to test ride part of the course. It went well, mainly because the first half of the course is not the least bit technical. See my ride here:

A very steep climb starts the race:

Not much to look at:

The first half of the course is mostly easy riding...

...although the route climbs fairly high. It took me up in between those two peaks, then up a short climb to the road at the upper left of the next picture.

Mining remnants are plentiful in this area:


A very smooth descent. I yelloed "WEEEEE!" all the way down:

But then I had to climb back up that descent:

I'll have to make it back to Leadville to ride the rest of the course in early July, if not earlier.

Sunday, April 22, 2012

Guanella Pass

Yesterday Stacey and I drove over to Idaho Springs, and then rode over to Georgetown. From Georgetown, we climbed a few miles up Guanella Pass and then turned back. The climb has a great start composed of several tight switch backs that climb up a steep wall at the edge of town. In the first photo, you  can see the pass as the dip in the mountains near the center of the photo. The switch back are barely visible to the right of the pass. In the second photo, I've climbed 4 or 5 switch backs and am looking back at town.

Stacey hasn't been riding much (nor have I, really), so we didn't go too long. After logging some more miles, though, we'll be back to climb up to the pass's summit. The climb starts at 8,500 feet, and tops out just below 12,000, at least per Wikipedia.

Otherwise, I've started running fast again after a winter of slow running. I'm squeezing some 6:15-6:30 miles into long runs, and doing a few 6 minute miles on shorter runs. Going fast feels good and not uncomfortable. Maybe I'll race in a few weeks.

Also, although I'm not yet 30, Stacey got me an early birthday present: a mountain bike frame and a few components. I'll build it up over the coming weeks, and then try not to kill myself riding it. I'm excited, though.

Saturday, April 7, 2012

Apex Trail Run

I hoped to get in a long ride today, but after taking care of errands all morning I decided a run would be a better use of my time. I went over to Apex in Golden for the first time. I'll be heading back often, as it's only a 20 minute drive and has some tough trails. May be a good weekday mountain bike least once I get a mountain bike. My run was 1:37 and I only managed ten and a quarter miles, despite lots of time in the 150-160 bpm zone. Yeah, switchbacks!