Monday 063008, Flagstaff Road, Daddy might need some new shoes

I slept pretty hard last night, and that was nice.  I had a brief wake up at 0530 and considered getting up for an early morning run but the gravity in the bed increased dramatically at the moment ... I did not escape until 7:15.

I felt surprisingly good post yesterday's long run.  Not fully recovered, mind you ... but enough to consider doing a hard effort today.  I kept trying to mentally juggle how I could manage harder workouts earlier this week and still  be ready to roll at the end of the week (be it races or Pikes recon).

I decided I'd run the Flagstaff Road (prior run by me and JV reference ...1, 2, 3, 4) as a tempo run up and down.  It was pre tty hot as I broke out in the afternoon, so I grabbed a water bottle, and started the run from Chautauqua.  After a short warmup from the cottage (4:15) I saw Rickey Gates (he got 9th at the Trail Championships in Steamboat, told me Jon Severy won, although I can't find any results on line!) at the bottom of Gregory, chatted with him for a bit and then got to business on the climb.  Suddenly those legs that were not feeling so bad began to protest.  I overruled this whining, but realized that I am not going to kill this run ... I compromised with the legs and we agreed to make a good workout from this.  I reached the turn in about 25, and I was sweating my tookus off.  The last part ... let's say it is tough climbing to the Lost Gulch Overlook.  'nuff said.  Reached the top in 41:30.  Not zippy but 90 seconds faster than four weeks ago.  In light of the heat and the long run yesterday, I will give it a grade of a B+ ... it certainly was a good workout. 

Then the run down ... I was not flying but it felt good to be rolling sub six, even if it was gravity aided.  Came back under 29, in control but pushing the HR up some.  A good workout on whole.   I will look to do this one again.  While it is not trail, it has some tough grades, and a sustained distance for a good long hard up run where you don't need to worry about footing.

75 minutes round trip.  On a different front ...I race Pikes and most trail races in road flats, simply because I like the lighter touch and the feel of the shoe.  I don't feel I get a lot out of a heavier more aggressive trail shoe for races (although in training, I do appreciate the greater support, cushion).  These shoes have been worn maybe 10-15 times, including one Pikes marathon trip, and one Barr Trail Race trip.  Since then, I have worn the m on  a couple of runs on Green, Bear, etc.  Let's say that the typical mileage considerations for flats go out the window when you wear them on trails.  At least for me.  Nonetheless, I roll with these for as long as I can.  And even though they are ripped up, they don't feel too bad, except maybe on some of the trail downs.  All that said, I think these are about done.

I am taking some time off later this week to extend the holiday weekend.  I am contemplating a mid week longish run up high via something closer than Pikes (like Audubon - a 13er) which is 30 miles away rather than 100) ... simply to get up high, to re-familiarize myself with that area (I have not been there in several years).  Still working the logistics on this, if I do it ...not sure if I want to do this because it is an adventure of sorts of if I just want to get HIGH.

Sunday 062908, Green, Flagstaff

Today's plan was to do two "laps" on Green, each about 75 minutes.  Five minutes into this run, I was skeptical as to being able to execute on that plan.  My legs were pretty heavy and the early split times were really slow.

With JV, via the classic route on a beautiful summer morning, we summitted in one of the slowest times I have had this year (48:39).   It was all me dragging butt with dead legs.   I could tell JV was ready to roll, even though he was doing Green for the sixth time in as many days.  We came back down Greenman to the Ranger connector, looking for AV who was out with Sierra.  We did not see her so we came back up Green via Ranger (so I guess 1.5 times on Green today).  I let JV go on this one ... I was obviously holding him back, and he wanted to find Alison.  After the summit the second time I came back down Ranger and then cutover to Flagstaff via Ute.   Back down the Prairie View and Flagstaff trail ... 2:12 on the day.

The week in review:

• M: 20 min E, 41 min 15% treadmill, 31 min Sanitas
• T:  Green 76 min; 27 min w/ strides
• W:  65 min tempo, 30 min 15% on mill
• Th:  45 min E; 51 min E
• F:  58 min hill repeats; Green - 70 min
• Sa: 80 min E
• Su: 132 min Green and Flagstaff

726 minutes on the week (plus a couple of short weight sessions), or about 12 hours.  This is one of my largest weeks in several months.  It was a good week on whole, but I think the overall increase in volume (I have been getting closer to 10 hours a week) and intensity set me up for a less than stellar session today.  That and the fact that I spent last night at the race track watching the buses run the figure 8 demo track (until the later hours ...)

Last week was 9.5 hours,  the week prior 11.3, 9.5 the week prior to that.  About 42 hours this month ... interesting when you consider it that way.

I need to gnaw a bit on how I want next week to play out ... as I am not sure if I will race in Vail, Leadville or go do recon at Pikes over the holiday weekend.  In any of those cases, I need to back off the volume pedal a bit so that I am ready to be effective in whatever I do.  The long run has continued to be my Achilles heel ... I need to focus my running plans to allow for a few of these to be successful.

Saturday 062808, 80 min

Easy in the AM.  80 minutes.  There is a canal-creek about 100 yards from my house and so I decided to follow it along its banks upstream ... just to see where it came from.  It is pretty weird how water will disappear into some tunnel, pipe ... but then you can trace it out some hundred or so yards later.

Want to run a bit more but probably won't because I want to be able to maximize the long run tomorrow.

Friday 062708 AM, Hills - PM, Green

So the tank hill is either not steep enough or not long enough.  Or actually both.  At least when compared to Linden.  That said, it still kicked my butt in a nice "this will make you better someday" sort of way.  Short warmup (14 min), and then did five of these hills at an effort slightly above race pace.  The purpose of this workout was to "break in" or "blow off the rust," so I was not expecting a lot, and hence did not look to kill this work.  Instead, I am trying to get into the routine of doing such workouts, building the effort within them, etc.  The times mean nothing to no-one but me because I know where I start the hill and end the hill (and describing it here would be nuts).

• 4:08 (breaking into the hill);  4:53R (same route down)
• 3:55, 4:37R
• 3:51; 4:30R
• 3:48; 5:00R
• 3:40

Total run was 58 min.  Calves were a bit tight in the run, but not a big deal.  Legs did not have a ton of pop as a result, but I chose not to let that be an issue.  Nonetheless, by the time I got to the fourth one, I was beginning to feel the work in my arms.  Ah, the familiar fun and good feelings. 

In the PM, I did Green.  42 up, 28 down (70RT).  I was taking it pretty easy throughout though - stopping to take in some views that I normally don't take in.  Of course, I needed to take it easy I was fairly worked already.

128 min on the day.

Thursday 062608, ... more running and ...FAQ

Today's quote /lyric... from RHD:
All the needles broke, so I drive by feel ...
It keeps my wheels turnin', reminds me that it is real ...
I use to care like you, I don't give a damn ...
Hop inside my TransAM!

AM - 45 minutes.  I specifically went out and about on the trails in my neighborhood looking for a big hill.  The reason I need this?  I'd like to have a local substitute for Linden hills.  Lindens are a great hill workout (first introduced to me by a guy who has done well at Pikes) but it will take me  half an hour just to drive there.  I'll do that occasionally, but I need to have a substitute when I am forced for time.  The substitute hill needs to have a steady grade, steeper being better and will take me about four minutes on a pressed stretch.  I think I found a possibility on the Lake Link trail, climbing to the water tanks from a low point on the hill.  I don't think this hill is quite the same as Linden, but will look to test it out this week (probably tomorrow).  I will also continue looking through there as there appear to be some social trails or cow paths I could use too.

Anyway, felt great on this run ... had to hold back, which was kind of nice.  I have been trying to focus more on my hydration as of late.  There is no good excuse for this but I often overlook appropriate hydration.  Again, it is stupid, but I sometimes get busy enough that I forget to drink.  This in turn effects my recovery, and then my next run, and it starts a downward cycle.  On the other side, if I hydrate well, it starts an upward cycle.  Coincidently, Lucho posted a good read on hydration today.

PM - ... continuing on the hydration front ...  I got my 70oz Camelback last night and decided to try it out today.  Apparently it weighs only five something pounds when filled.  I jogged with this on the Marshall Mesa (51 minutes, super easy ... smaller loop than what I have done in the past as I parked at the Greenbelt lot).  It works well, meaning for me that it does not bounce around.

So 96 minutes on the day. 

Tracy asked me the other day, "Can we talk about that thing we are not supposed to talk about?"  Meaning the "hernia."  I have been asked about this a few times and have been avoiding talking about it but ... a bit of an FAQ:

What is up with your hernia?  Is it getting better?
Yes, it is slightly better.  I'd say that it is about 10-15% better on my own personally subjective scale.  There are some days it is better than that, there are some days that are worse.  It feels like a constant side stitch except in a different place.  If I focus enough on not focusing on it (try that), then I can deal with it ... and I have gotten pretty good at this.  So essentially, I don't talk about it or focus on it.  It is just something I have to deal with.  Focusing on it as a problem versus something that just is, won't bring me anything good.  So it is an attribute of this journey.  Heck, I could wake up race day, and find out the race is canceled.

What are you plans for Pikes?  Will you do the Ascent?  Will you do the Marathon?  Will you do the Double?
I don't know yet.  If I had to choose today, I would do the Double, as I don't think I am in a position to make a splash in either single event.  I'd like to get into a position where my fitness allows me to choose beyond this, and ultimately choose to do the marathon solely.  I am not there yet.  Of course, I have a bit of mental inertia in the Double now and would like to get the nifty poster (pic) ... so more to come on this point.  And of course, it is worth recalling ... "I could wake up race day, and find out the race is canceled."

What do you think of Western States being canceled (okay, not a FAQ but one I was asked today)? 
Did I mention the WS100 race is canceled?  You have to feel for those folks who trained, sacrificed, traveled to, paid, etc, for that day.  Yet, you also know that it was the right decision to be made because you could not really put folks in jeopardy by having them race, volunteer, etc (I do wonder if some will race however).  I don't quite understand why it could not be rescheduled, but I honestly have not given it a lot of thought.  I hope that those folks can realize that such events are often more about the journey than the destination.  I know that sounds cliche, and if I were in their shoes I probably not want to hear that.  All I can say is it sucks, but at some point we all need to realize this is all just folly in light of other circumstances.

Western States 100 could cancel-postpone

http://www.ws100.com/latestnews.htm

Wednesday 062508, AM - 65 min (steady)

“The only secret of those of us training at Caulfield and Ferny Creek was the consistency of our training. None of us ever missed a day. As a result, all of us were improving. Although each of our sessions would physically stretch us, we never finished a day so exhausted that we were unable to train to the same standard the following day.”
- Ron Clarke

... I got that quote from this good AC read.  If you don't know who Ron Clarke is, here is your homework.

I got out this morning, wanting to jump on a steady state run, and to beat the heat today.  10 minute warm up (easy jogging), and then upping it a few ticks, holding that for 45 minutes and then warming down for 10 minutes.  In the 45 minute segment, the effort is just a few notches above easy running.  Hence at first, it is not that difficult.  Over the 45 minutes though it takes a bit of focus and effort.  My approach to this run is to go out and back, with the objective being to come back more quickly or farther (same thing really) then what I took on the way out.  23 minutes out today, 22 back.  The run teaches me focus, pacing ... some would call this a tempo run.  Others would call it jogging.  Regardless of what you call it, the benefits are great.  Felt good in the workout, felt good to get the workout in.  Some of my best fitness has come with these sorts of runs as a staple (in the past, they'd often be done on the South Boulder Creek Trail, with the miles timed ... I am not quite there yet and I need to find a route in Broomfield).

Did half an hour on the mill in the afternoon, super easy jogging at 15%.  Total time on the day 1:35.  Pushed some weights around after this.

If you are in the Boulder area and like true rock and roll you ought to check these guys out ... couple of brothers and buddy from Boulder who really know how to rock it.

Tuesday 062408, Green AM, easy running PM

I had not heard from Lucho about a Tuesday AM jogging session on the Davidson Mesa, and sensing he might be otherwise engaged, I took to JV's invite for Green this AM.  I was stoked to get out with JV as I have not had a run with him in a couple of weeks. 

The weather was perfect for such an affair and I rolled up to Chautauqua pretty excited.  So excited that I dropped my car key into the bowels of my car into a place where I could not retrieve it without some significant disassembly of my car.  Of course, I did not really know that I had dropped it.  I could not see where it was amd as a result, my mind started playing games with me as to whether I dropped it in this odd abyss in my car or if I had simply put it somewhere else in the car. JV patiently waited for me, and helped me try to find it.   I did later confirm, once I had a headlamp, that the key is in this impossible to get to spot ... in an interesting hole in my car.

Thrown off kilter, JV, Sierra (his trusty dog who does not trust me) and I did the "standard" route up Green.  44 up, 32 down.  We kept it easy and light ... particularly on the down ...  talking -- as we always do - about Pikes, our lives, our wonderful wives, races, other mountains, performances, aliens, training, competitors, alien competitors, my idiocy, the Double versus a good single effort, dogs in Park City, etc.   TZ saved me by bringing over a spare key.  Thanks TZ and JV for your help this AM.

In the evening I put on another 27 minutes with some strides (so 1:43 on the day)

I need to be a bit careful over the next couple of weeks ... I need to be sure that I effectively transition o ut of the training I am doing into the training I need to be doing.  I can easily get caught into a trap where I just run ten hours a week, hit Green three days a week, run easy the other days.  This will be good training, but not ideal ... I need to get it to a point where I focus on key workouts in a week to become bomb proof. 

To that end I did some outlining of a plan for the next seven weeks.  It needs some work.  I struggle with this stuff.  I find that while I might shake my head at Rickey Gates who does not know what he is doing that day for training until he laces up, I am much more like that than I like to admit.  In fact, I embrace that.  But I think to move my training to a next level, I need to be more diligent in my approach, and hence writing this stuff down is a step in that direction. 

Upcoming posts (I hope) will be on the Pikes Pace calculator, the schedule over the next seven weeks, more predictions on Pikes, upcoming races.  Lots to blog about, not enough time simply because I rather be training.

Life is all about your perspective ... what is yours?

 

Monday 062308 Three short runs

Jogged with TZ for a bit this AM.  20 minutes easy jogging.  This is just a wake up run.  They are really slow ... just get me going for the morning, wake up my legs.  Usually when I start I am really stiff and gimpy ... it takes about ten minutes to get to a point where I can run.

Mid day I hit the office treadmill for some easy jogging at 15% grade.  14:30, 13:30, 13:12 ... so about 41 minutes.  This too was an easy run ... just slogging through a grade run to clear things out a bit, get a little bit of movement in at low muscular stress.  Arguably a run outside this time of year would be much nicer, but this (treadmill) puts me into a situation where I control what I am doing much more.  Moved weights around for a bit too (shoulders, tris, bis, chest, back ... 20 minutes ... low weight, high rep stuff to good burn)

Evening, I hit Sanitas.  I can't ever say Sanitas is easy, unless I am walking it.   It is just varying degrees of hard.  I left the effort geared back a few notches, so a mid level effort ... decided not to look at the watch at all until the finish.  19:22.  I think this is my run under 20 up the bugger this year.  11:50 down.  This was not too hard, particularly on the front end ... when I go after this hill I tend to really attack from the front end (which usually leaves me just hanging on for dear life on the second half).  Sub 19 next for sure.

1:35 of running on the day.  The runs got better throughout the day!

Various tidbits ...

• Wardian posts about his upcoming WS100 following the MWRR
• Yesterday, for whatever reason, my gut decided to empty all its contents.  Given we went out to lunch with a bunch of friends at Maggiano's, my running to the rest room four times ... well, it was interesting (I might of been the only one to have lost weight at the meal).  I can tell that I am a bit depleted today.
• I had a great conversation with JW today about training ... more on that later
• Attended a forum on Mountain Running at Fleet Feet tonight with Susan Nuzum, Andy Ames, and Rickey Gates as panel speakers.  Quote of the night from Rickey, "when I put my shoes on, I am not sure what I am going to do for training that day ... but there is a smile on my face."

Sunday 062208, Green and lots of thoughts on a summer Sunday AM

This Lots to blog about today. No particular order, here is the firing of random thoughts my pea shooter brain...

... had thoughts of going long today, but it was just not in my legs. I got out, on Green, and thought things would open up and that I'd add on to the route. The effort was greater than expected for the pace, and while my heart wanted to tack on Flag, or the Second Flatiron, my brain made the better call. I'll save it for a day when I have it rather than floundering.

... Mount Washington was yesterday (results). Clint Wells, who fell off the depth chart (and why is a damn good question) finished second, with Rickey Gates coming up in third. I was a bit surprised to see Peyton Batliner have a tough showing. Props to Simon G (breaking Matt Carpenter's master's record) Andy A, John T and Claude C. The race looked to be incredibly deep, with 31 guys breaking 70 on this classic tough uphill run. Ernholtz sends a message that she is a force to be reckoned with at Pikes later this summer with a win here.

... Still Mount Washington, while it is a tough climb is different than climbs in the west because of altitude. Frankly, some just don't do as well when the air gets thin, and some do better. I'd be willing to bet (small change mind you) that Simon beat Matt on races at lower elevations 4 out of 5 times. Get above 8000 feet however, and Matt's VO2 from an other planet prevails every time.

... and on that front, Mount Evans was yesterday. This was a much deeper field than last year where I snagged second behind Mackey. JV ran 3 minutes better but dropped five places. Carpenter ... what can I say? Any moment when you think that Father Time might have caught up with this guy and that his best years are past, he posts a time or performance that leaves you shaking your head in utter disbelief. 1:37:01? For 14.5 miles ... for most folks that would be a decent training run ... if it were FLAT and at Boulder. Mind you Mr. Carpenter does this while starting at 10000 feet, running to 14000 feet and from wire to wire by himself. While the USATF Mountain Running Championships were out east at Mount Washington, Matt made it clear who is still the king of mountain running. While I appreciate Matt's boycott of USATF events, it is rather sad from a fan perspective that we can't get to see him take on the rest of the best in the US. ... And Mount Evans was pretty dang deep this year too! Eight guys under two hours, with Pikes Ascent star Daryn Parker posting right at 2 hours for ninth. Kudos to JV for running a well improved race, and to Susan N, Lisa G.

... I appreciated JV's sharing of his mental state in the last mile of Mount Evans, which is a pure sufferfest. All kinds of crazy thoughts go through my head in the last miles. Jump on the back of a car? Cut a switchback or two? Give up and walk? Steal some poor sap’s carbon road bike? I think about this sort of stuff ... and of course you will never do any of it but it is odd how these weird weeds begin to take root in your head when you are suffering at altitude. I recall a thought in last's Pikes popping up ..."I don't want to run anymore." I actually ended up laughing at loud at that one.

... I might need to change my predictions for the women's Ascent. Ernholtz will move up, I got to consider Nuznum. I am not sure if Lisa G is knocked off as the favorite yet.

... coming down Gregory Canyon this AM, the canyon was yelling with cicadas. It was crazy loud and weird, like the sky-trees were alive.

... we now enter seven weeks out and soon I will need to alter my training approach. I have been burying myself to get to some base level of fitness where I feel I could be ... well, self respectful so to speak. I am there (I think) but ... there is work to be done. I have been burying myself in training, expecting to absorb it over time. That has been working, but I will need to shift to an approach of harder days being harder, easier days being easier, and begin to push some specific hill interval workouts.

... I still don't know if I will do the Ascent only, the Marathon only, or the Double. The least likely in my mind is the Ascent only although that thinking is a bit backwards as that is the FIRST event. The question that is weighing on my mind is will I be fit enough to run a strong (for me) marathon? If I will be, do I attack that without the excuse of the Ascent in my legs? I don't know yet, and the way training and workouts go over the next 2 months will drive that decision. If I line up today, it is the Double. 8 weeks from now, that could be a different game altogether.

... I was thinking this AM of how I have had dogs get into porcupines. The dog never wins and you end up spending half the day pulling out quills with a pair of pliers. Now, if this happened to a human, they would never screw with a porcupine again. A dog however remains wholly convinced that they will get the better part of a porcupine the next time they see them and that, in fact they will kick the living crap out of that thing that stung them the last time they met. The dog never wins though. The porcupine always wins. I was left to wonder if I was a dog and Pikes Peak was my porcupine.

... week in review

• M 64 minutes treadmill, 4K elevation
• T 80 min AM, 30 min PM
• W Green, hard, 64 min RT
• Th 91 min easy
• F Green - 74 min RT
• Sa - 32 min AM, 50 min PM
• Su - Green - 84 min

... total volume on the week was 569 minutes ... which is not a ton (9.5 hours) but I am feeling some things on the edges ... probably because of the near general maintenance of the volume with an increase in intensity (slightly) and the heat (plus just other noise like increased work as of late). These little things are nothing huge but they are smoke signals ... a cracked lip (dehydrated), some fitful sleep, sore toes ... playing on edge city will give me some good workouts (Tu, We) but I will have days that are less than average (today).

... when I was thinking about that (last thought above) today on my run, I recalled an article I read (this is a really good read if you pick up what is going on between the lines) about the duel between Carpenter and Elliott in the Ascent. Both men-competitors trained at Barr Camp that year in the weeks leading up to the race. In a post race interview Carpenter revealed how he was observing Elliott living in edge city at Barr ... "I'd see him walk in the door at dinnertime and think, 'He's got a little black under the eyes, he's moving his sandwich a little slower to his mouth,'" Carpenter said. Now that is some competition.

... where are the San Juan 50 results?! Also will be looking for IM CDA results today too. Kick butt KW!

Saturday 062108, AM 32 min, PM 50 min

Both runs easy.  It was hot.  TZ biked with me for part of the first, KZ for part of the second.

Friday 062008 Green

Mid afternoon - 39 minutes, 45 minute break, then up Green easy via trad route 45:30 up, 28:30 down (RT 74 min).  Total time on the day 1:53 (113 min).

Thursday 061908 91 minutes easy

Easy 91 minutes today from the office ...

Various tidbits ...

• Ordered the 70 oz camelback the yesterday. Ought to get that next week.
• Good article on the Science of the Sport blog on injury cause and prevention ..."the time it takes to make all the necessary adaptations might be 12 or more months." Additional good follow up ...
• Caught KungFu panda with the family last night. I'll give it four stars for a family flicks. Jack Black and Dustin Hoffman do a nice job, lightly entertaining, with plenty of homage to old school kungfu flicks.
• Since I saw Star Wars in 1977, when I was 7 (same age as my son now), I got indoctrinated at an early age. So, even though the latest flicks were predictable, forced (no pun intended), and hurt at times to watch, I confess ... I felt that youthful "get up" when seeing the previews (1, 2) of the Clone Wars.

Video from this past weekend ... at the base of London Mountain while heading up to Mosquito Pass.

Made the following prediction for the Women's Ascent on the message board.

1.) Goldsmith
2.) ONeill
3.) Ortiz
4.) Jones
5.) Erhotlz
6.) Ward
7.) Wlad

Wednesday 061808, Green

Decided to push Green a bit. Under an overcast sky, took the classic route. As usual, I was worked by the time I had got to the Saddle (4:30) and then it really worked me. I reached the upper over look in just under 20, and the bottom of the last set of stairs in about 35. I always get worked in that middle section before the first overlook ... it is really steep and I break into a power hike. Summit in 39:45 - so a trip under 40! That is a first this year, the last time I did this trip hard was back on 0521. Tagged the top, took in the view for a moment and then started down. 24:20 down. I was not really pushing it from a lung perspective, but was a touch reckless on the down ... just to open it up a bit. 64:08 RT. Good effort, particularly after the last couple of days, but still much work to be done!

Queen on the way up, Rose Hill Drive on the way down.

Various tidbits ...

• Mount Evans is this weekend. I'd love to get up there and watch that action, but I expect that I will be hanging out with JZ at a baseball practice instead. JV - kick butt!
• Is there any doubt that one of the best voices in rock and roll ever was Farrokh Bulsara?
• On a separate front, I posted the following predictions for the marathon on the message board:

This is harder to pick than the Ascent ... While I am convinced that the win will be sub 3:50 - I think it will be harder to break the top ten this year. While last year only required a 4:53 to get into the top ten, I have this feeling that a sub 4:30 will be required to break the top ten this year. And that is good.

I am thinking ...

1.) Carpenter ... of course whether he doubles or not, or even does this race is in question as he has not yet declared. But you have to consider him the odds on favorite until he does NOT show up
2.) Booth, ... strong showing from mountain guy across the pond. http://www.pikespeakmarathon.org/regstats/2008/bios.htm In fact, I suspect that his presence in this race might drive Carpenter to do this one OVER the Ascent.
3.) Mackey ... Super performer, gets to the top behind Parker but catches him on the descent.
4.) Parker - first marathon, does well after several solid Ascents. All these guys above break 4.
5.) Boetcher - IRON MAN of running continues to be in top 5.
6.) Feucht http://www.pikespeakmarathon.org/regstats/2008/bios.htm
7.)Hutchinson
8.) Smiley
9.) Koski
10.) Mock

Also watch Beiger, Hibbard, Shoulberg and the guy with nine toes (although I know him pretty well and he is dealing with some injury stuff and so of course is considering the double ... if you can't run fast, run far)

Of course, I forgot to mention Engle. I'd put him in the second five of the top ten.

Tuesday 061708, AM - 80 minutes, PM - 30 minutes

Met with Lucho this AM at Davidson Mesa and did four laps (3 miles each). After a warm up with Justin (21:10), we moved it up just a tick for the next two (19:34, 18:58) and then backed off to jog it in (19:57).

This felt really good. It is probably the fastest 12 miles I have run in several months and it was not hard, just keeping steady and honest. Had a great conversation re: nutrition with Tim.

Beautiful morning, good running, good conversation, good company. Sweet way to start the day. Topped it off with a bowl of oatmeal when I got to the office.

PM - ran an easy 30 minutes, laps around the fields, in the grass, barefoot

Monday 061608, 64 minutes treadmill

So much to blog about ...  Flooding in the midwest, Tiger Woods, the Celtics and Lakers, naked people biking in Boulder, multiple folks have a blast with races and runs (JW, BG, JV, TL, TG, MW, JKs, KW, Mdiscovery, DaveinChitown, Chucktown, JM, etc ...),  competition laws in Boulder on Open Space, HornetJuice, friends and family getting together ...  I love how summer puts my life on warp.  Live hard, play hard, rest hard, love hard (err ...), just LIVE IT.

I have been putting a bunch of runs that I want to do on that list in my head ... Pikes recon, Vail Hill Climb, Lindens, Elliott stairs, Sunshine Canyon, Grand Canyon, Sanitas to SoBo and back, Longs Peak, the Decalibron ...  So many places, not enough time.  The summer time clock is ticking and time is a runnin' away.

I moved into the realm of prognostication, with predicting the following top ten to the Ascent this year:

Just for fun, inspired by Dave D's predictions for Mt Washington ... prognosticate like the folks on ESPN:  Pick your top ten. for this year's Ascent.  It is very stacked!   Being 9 weeks out, I reserve the right to change my mind!

1.)  Carpenter - dozen time champ on the mountain continues to rule the mountain that is in his back yard.  Wins the race above the A-frame but comes from behind there.  Has physical edge at altitude, as well as mental dominance over ever one else.  2:13
2.) Batliner - gives a great fight, 2:15
3.) Guiterrez - 2 x champ looks to vindicate an off day from last year
4.) Tribbia
5.) Selig
6.) Freudenburg - 3rd in the marathon two years ago and Oly trials qualifier for the marathon.  Did 2:18 at Boston in crappy weather.
7.) Ames - has gone as fast as 2:13 and super strong on the climbs.
8.) Nichols
9.)  Vail - nicknamed the hammer.
10.) Pliska - novice, but crazy tough

Watch for Crandall, Denesik, Kloser, Guijt, Romero, Petersen and Valliere.

Of course, new arrivals can show up, including prior champs like Burrell and Elliott, but both appear to be out of it at this moment.

Did 64 minutes for 5 miles on the treadmill at 15% 13:34, 13:03, 12:51, 12:30, 12:01.  Was pretty easy but began to work a bit the last 1.5 miles.  Moved some weights around too, but hardly anything worth writing up.

Weekend pics

In South Park, I wake up to this.

Ever since Danelle B saved herself with a shower cap my family tries to get me to wear one for altitude runs (if you have not heard her story, look up Danelle Ballengee on the Competitors ... it is quite amazing ... and that show is a great podcast)

 

For Father's Day, I had to work my way through a variety of ski helmets for next year.  Yes, that is a UCONN sweater.

The start of the run ... this is actually down to HWY 9, before starting the climb up to Mosquito Pass.  The pointy peak in the middle that appears lower is London Mountain.

The signs...

This one includes a self portrait.

Park City.  Yes, this is the official city sign at the city limits.  It ought to be called DOG CITY as everyone has their dogs running free.  I am okay with that except when they try to eat me.

As I climbed out of Park City, I turned around got this pic of Mount Silverheels.  It is a 13,9er.  I have been up it.  It is a nice peak, but the run up it is not so great as it is just a pile of rocks.

I expected the snow to be at this road junction turning me around.  That again, is London Mountain.  I'd get to the base of London Mountain (video later) before turning around.  There is a good amount of snow above the river break heading up to Mosquito Pass, that I was too much of a wimp to deal with today.

Okay, there was definitely some snow.

Later ... chasing Grandpa and JZ

Dinner.

Sunday 061508, 2:20, altitude

Today was an absolutely epic day in the mountains.  It was a day that was the perfect temps, a crystal blue sky with some lazy clouds floating by, the green of the pines and aspens in full swing.  Pics and vids to follow ... just a quick training report for the moment.

Got out early (630), so it was a bit chilly but started my staple run up Mosquito Pass.  The run requires me to drop down for about 2 miles before starting the climb back up road 12 to Mosquito Pass.  I strongly suspected the road would be snowed over a few miles up.  Given this was my first run at significant altitude (starting at 10000 plus feet), I was put in my head that I'd either run until I hit snow or 75 minutes. 

Surprisingly I did not hit any snow on the road to turn me around.  I got up to about the London Mine, and it was pretty clear that within another half mile or so, the snow would then be an issue. 

It is amazing to me how we define our perspective, our reality.  Two years ago when I started doing this run I thought it was crazily hilly.  It is definitely a climb, but the grade is at a low percentage.  It would be overstatement to say that I yawn at that grade now, but you get the picture.  Of course, the stuff above the London Mine does really begin to climb, and after you have been going at it for a bit.

I came back in 65 minutes, so easy.  It was a setup for a wonderful day, with the family, the dogs, with great eats, in the mountains.  I have so many days like this up there ... it grounds me well, makes for great everything for me.

Week in review:

M - 70 min, with "JW", biked in and home (60 min rt)
T - AM, 76 min easy, PM - 30 min easy
W - AM - 35 min easy, PM - Green 73 min
Th - AM - 52 min easy, PM - 33 min easy w/ strides
Fr - Flag, Green 96 min, strong effort up
Sa - 75 min easy
Su - 140 min, altitude, towards Mos. Pass and back (75/65)

680 minutes of running on the week (or 11+ hours), plus an hour of biking.  Not bad, definitely feeling the slight increase in load "on the edges" but not bad.  Will back volume off a touch next week.

9 weeks ... summer is here.  Live it

Saturday 061480, Easy 75 min

Felt a bit blah, ran easy, Lake Link trail, out and back 75 minutes in the AM before it got too hot. Getting ready to head to the high country tonight.

Triage

This one has some footage of Scott E at the end.

Friday 061308 Flagstaff, Green

I felt great today.  Got out on a wonderfully beautiful warm yet slight breeze with a sky so blue you can't believe it kind of day ... and it was one I just wanted to put into a bottle.  I seemed to float (well, as much as one does uphill), through the uphill portion of this run.  Hit the Baseline trail out of Chaut, then up Flagstaff (18:45 on that trail, not super zippy but not bad either), and the rolled around in Rangeview.  Reached the Ranger Cabin about 9 minutes later, and took the Ranger Trail up to the summit of Green.  Got to the top in a few clicks under 21 (from the cottage), with the "Elliott Stairs" being done in about 3:30.  None of this was a push, but I just felt solid, strong, and rolled with that feeling. Total trip to the summit was 52:32.

Of course, what goes up, comes down.  I came down West Green, and then Long Trail, back down Gregory.  This was about 43 minutes, but I went super slow as all of a sudden my feet hurt.  Just enjoyed the ride, and beauty of the Rocky Mountains.

Various tidbits

• The Mountain Washington Road Race is crazy stacked ... as it is the the USATF Mountain Running Championships for 2008.  This year RD Bob Teschek says, “It’s the best Mens field we’ve ever had.  20 people could go under 1:10.”  Dave Dunham,  is providing predictions ... I wish I could have run in this, but in addition to the injury, I did not get in via the lottery.

Choices

Warning ... not a training post but one that talks about "other stuff..."

Lucho was running a MAF test up in Niwot, but I decided to skip that - as I did not want to drag myself up there that in early in the AM, and I am pining for go up Green this afternoon.  I'd really dig the company with the gang doing the MAF test, but given the choice of running in circles first thing in the morning keeping my HR under 148 OR hanging with my wife for breakfast and then getting a hill in the afternoon ... easy choice.  I have been wondering why I often look at scientific evidence for training approaches and then do stuff in my training that is the opposite of that.  Or I will often elect to do some workout or training that is less than the ideal workout (when considered scientifically) for that day.  These choices bugs me a bit, because I am a scientist by my education, and I drive data objective driven decisions in my work as much as possible.  So why do I end up making decisions that are subjective, ones that might leave me being less than my absolute best as an athlete?  While I am interested in the science, and I try to embrace it so that I can be a better athlete, I get to a point where I just want to be out there, running in the hills, enjoying some time with friends, rolling a single track, smelling the pines, hearing the hummers.  I know these activities are not exclusive of science or choices that promote the best most effective training, but, well, sometimes they are.  I just want to embrace that moment.  I think som e people call this the caveman mentality.   Does this mean I make choices where I am being less than the most effective in my training?  Probably.  I can live with that.  I think if I had to make all my training choices based on what made me the best athlete, I'd end up choosing to not train at all.  Does it mean I settle for a time or a place that is less than what I could accomplish?  Maybe.  But I will have enjoyed the journey, not just the ends.  The choices I make for my body have to also be supported by my soul, my heart.

I have seen those that make every decision to be best athlete they can be.  I respect them immensely.  They usually have an intensity about them that I find hard to emulate.  For what it is worth, I have found that this strength of theirs is also a bit of a flaw:  their intensity can torture them.  They find it hard to contain it, and often have to make very conscious decisions to build structures to manage it. This is not a judgment of those folks as good or bad ... in fact, many are good friends.  It is just an observation about how we are different.  I suspect that some might look at me and wonder why I am so willing to not make decisions to be more methodical, driven.  We are just different, and the realization of that, our edges, my edges ... is part of the reason why I take this journey of endurance - it reveals ourselves.

Thursday 061208 AM- 52 min easy, PM- 33 min easy w/strides

AM, at Teller Farm, 52 minutes w/ MK.  It has been too long since I have run with brother MK.  Once a 2:20 flat marathoner and sub 30 10K guy, he runs when he feels like it now.  I think all of his runs are with other people so he can connect with them.  He does not train or do races but runs easily at 7:30 pace.  Some times he runs six or seven times a week.  Sometimes he skips a whole week.  Sometimes he will run three times a day, but all with different folks.    More importantly, MK is a brother that I can connect with on so many levels ... as a friend, as a fellow father, a husband, a business person ... I need to run with him more.

In the PM, I jogged around the ball fields while JZ had practice.  I did some light stride outs of about 20-30 seconds.  Not sure how many, probably 10 or so - no really scheduled, or counted.  Got some pull ups and push ups in through out this.  33 minutes, so 85 on the day.

Various tidbits ...

• With the way I am feeling this week, leaning more towards a Double in 9 weeks.
• Interesting post on fat vs. carb utilization.  My summary ... move a lot at low intensity. 
• I had this weird urge this AM to escape to the desert for a week or two.  Run the canyons, hide in the kivas,  connect with the  cactus ... ah, maybe this fall I'll do that
• In case you are hungry, here is a link to some free "food."
• Tweaked a few things on the blog.  Last week I added that map thingie to see where hits were coming from (and how frequent).  Today, I added a widget for a slideshow from my Picasa albums, and updated my weather widgets.  Also added a blog roll list has been added.  This list is a pretty good portion of the blogs I subscribe too ... but not all of them.  There are a bunch more I subscribe to for work, and a bunch I decided not to tag into the blog roll because I could not recognize what the heck they were anymore.
• For the weekend I am contemplating getting up high - specifically the South Park area.  Yes, South Park does exist and it is ridiculously beautiful.   You sleep at 10000 feet, run up roads to 12000 and then hit the peaks at 13 and 14.  In the Kite Lake area, there are no less than a half dozen 14ers nearby (Democrat, Cameron, Lincoln, Bross, Quandry, Sherman) and a bunch more down by Buena Vista (40 minutes more to the south). 

It is melting fast

From the Incline Club Newsletter tonight ...

Less than 300 Steps in Snow
Just in from the top of the peak (thanks Matt!) - those who are ascending in training will encounter less than 300 steps in the snow.  Of course there will be less and less each day so enjoy your peak running on clear trails this weekend!

Wednesday 061108, AM easy 35 min, PM Green

JV put out there an option to run up Green via Flagstaff in the AM but I passed, doing an easy 35 minutes on the trails near my house and getting a bit more sleep.  Definitely feeling the load of the last few days on the edges.   I knew I was going to do Green in the PM but was not sure of the route.  I landed on doing the "classic" route.  There is nothing that makes this the "classic" route in the eyes of the world.  It is classic for me as it the most common way I go up Green.  I felt a bit worked so I took it back a gear, just enjoying the climb up this hill.  Up in a few ticks north of 45, down in a few ticks under 28 - and relaxed about it, no pressing.  RT, 73.  Hour fifty on the day.

On a side note, and digressing significantly ... Yesterday I reached a whole new level of stink.   I mean to a point where I was getting grossed out with myself.  And that is pretty damn hard.  Is it me or is one of the beautiful things of getting older is that your body produces nastier and nastier smells from all your crevices and holes?  Is that a function of just accumulating more nasty stuff in your body over time?  And it seems that a shower with soap (Ivory) is just not good enough anymore.  Nope, I need to mask over this stuff with some sort of deodorant if I expect to keep it at bay for more than a few hours. I elect the old man's stuff ... enough foo foo smell to cover the nasty stuff, not too perfumy, and not an anti persperant that is heavy with aluminum.  And yes, this is perhaps all TMI.  Maybe it was just because it was actually hot yesterday versus this extended spring we have been having.

Tuesday 061008, Easy

AM - did 76 minutes easy on the Davidson Mesa with TL and JK1. Well, sort of. I ran with them on their warmup and then they begin to press their tempo pace (which I had nothing to do with).

PM - okay, summer finally showed up. 90 this afternoon. Did an easy 30 minutes.

And then you re-examine ...

I decided to run easy today, post a workout yesterday, and a long run Sunday.  I elected to meet TL and JK over at Davidson Mesa rather than hook up with JV and KK for a run up Flagstaff.  I ducked the Flagstaff run because I knew that would bury me a bit physically.  I also knew that Lucho and Jeff would be pushing 9 miles of tempo on their 12 mile run.  I figured I go for an easy run while those guys amped it up.

Post the run, Tim and I ended up talking training, MAF ... you know, the whole shooting match.  We talked for nearly an hour there at the Davidson Mesa about my training, Pikes, hill running, my injury, MAF, science, subjectivity of training, exclusivity, and yes, how we were communicating.

Tim knows his style of communicating is ... well, tough and loud.  I don't mind this.  I know it reflects his passion, his commitment to excellence, his caring.  I know that it turns some people off (he knows it too), but it does not bother me.  Having been a corporate weenie for a while, I welcome a communication that is direct, passionate, driving conflict for positive change versus the namby pamby politically correct crap we are all talking these days (my latest "favorite" in this department include:  "I don't disagree," "I did not knowingly do any wrong doing," and Roger Clemens recent gaff stating, "I think he misremembered.") 

So his style aside ... there is no way I can capture a full hour conversation in this post so ... Tim's basic contention (and Tim, you know that if I have this jacked you don't need permission to weigh in) is that I have not done the base work to support any speed work at this time, and that my work yesterday set back my ability to perform well at Pikes a tick.  In fact, I would have been better served to have taken yesterday off and join fight club with him and JK1. 

I agree with that actually - that going tempo for 9 miles (or near an hour) would have been a better workout today than what I did yesterday. 

I also agree that I don't have the best of bases right now.  I see that as mostly a function of the injury I sustained.  And to that end, the majority of my workouts are geared towards increasing my endurance - meaning lengthening my long runs and increasing my overall volume in a week.

So why didn't I skip running hard yesterday so I could run hard today?  Two "reasons:" 1.)  I felt like running hard yesterday and 2.)  I feel that I need to begin to bring some turn over work to the mix at this point in the game.

Is there science in that?  No.  Is there logic in that?  Yes and it is this:  based on the case study of this one case - me and my experience, I need to have a program that brings the elements of long runs, volume, hill running, flat running, turn over, downhill running, and altitude to the game. 

So should I have done that workout yesterday?  Was it the most effective use of my training time?  Probably not.  But I think it advanced my preparation for Pikes more than hurt it.  And yes, I admit that is based on my subjective experience versus a scientific experience.

At 10 weeks out, do I change the program now?  We agreed, probably not hugely ... the  but that the repeats yesterday would have been better served on a more race specific course at a particular intensity.  My time to build the big aerobic base was lost over the last 12 weeks.  I contend that it was my injury causing that.

Are there places where we disagree?  Yeah, I think so ... but that makes the conversation interesting.  For example, I think that I need to be doing work at a speed that will be greater than what I will actually leverage on race day.  I don't think that Lucho advocates this.  I think I need it based on my experience ... when I am faster at shorter distances it translates into being faster at longer distances. 

And ultimately, I think that is part of where I am ... I am training off of what I know has worked for me in the past.  And here is the basic principle in that:  when I bust my tail training for a good period of time, the results will come.  As Stan Maevis said:  "make your teeth sweat."  Is that scientific?  Nope.  Has it worked for me?  I think so.  Is it the best program?  Probably not.  Have I enjoyed myself along the way?  You bet.  Will I change to be smarter about all this?  Probably.  But at this point, probably not until the fall.

So Tim (MR T) has no issue in telling me, "great, you are full of dung."   (well he said something else but I will try to keep this a bit family friendly) That freaks folks out because they are so used to being told, "way to get after it," "you are killing it," "you look great!"  I welcome that someone tells me I am wrong, because there is some value that, there is something to learn.  I can tell you he has definitely invested in trying to get a take on the mix of science in the sport that is out there.

References ...

• Planning Chaos,
• Despite all my rage I am still just a rat in a cage
• Advice from a young sage
• Hills versus Speed ... rambling on training
• You can be better

Side note - JK1 looks crazy fit.  Yeah, he looks crazy fit standing still but he also looks fit when he is rolling as well.  Also got to meet JK2 this AM in the real world rather than the blogosphere.

Monday 060908, 70 minutes, JW

Biked into work, easy, 30 minutes.

Felt a bit of a mess in the AM.  I ate pretty ravenously yesterday, and I think I was paying for that this AM.   You don't want to know more than that.

Most of the day got away from me at work.  Happens sometimes ... I try to get around that, but it still happens occasionally.  As a result I did not get to run until the close of the day.  I knew the run was going to be a challenge for me because the "weeds of discontent and excuse" were growing quite a bit in my head:  "your legs are heavy, you ran long yesterday, don't you think you need a break?"  I decided to apply a liberal dose of TFU ... and did the JW over at Westminster Hills.  Once I started to get into the workout, and knock down some of the repeats ... my head decompressed and cleared.  Yeah, it was not as fast as I would have liked it, because my legs were heavy but it was a decent workout nonetheless.  Westminster Hills (map) above is an okay place to run ... it is just not as hilly as the title would lead you to believe.  (for those not recalling the JW, it is a warmup (10 mins for me today), 6 x 2 minutes on (I take 90 seconds rest between), 5 minutes on (I then take 2:30 off), 6 x 1 minute on (I take 45 seconds rest in between except after the last where I took a minute) and then five minutes on.  I rounded out the run to 70 minutes with the warm down.

Various tidbits:

• I thought a bit about what I was saying terms to ramping it up yesterday.  In reality, I will begin to up the ante in tempo runs, and non descript efforts that are "harder" (meaning time based efforts versus distance based ones).  Getting to the track now to rip miles or thousands would have some benefit but I think the overall risk is still too large.
• Justin has posted some good running news for the week, including results from the Teva games.
• Damn good run by JV up Shadow yesterday.
• Still thinking about what races to do.  Contemplating one of the shorter Leadville races in July (7/5), one of the Vail Races (hill climb is 7/6), Scar Mountain Race (7/4), Summer Roundup 12K (also that weekend ... guess I need to pick one since I am not going to do a Bernie), Eldorado four miler (early August), and the trail champs up a Steamboat (June 29).  I am pretty sure I will end up heading to those that are closer ... too many excuses and things to do rather than to trek to Vail or Steamboat.
• I am beginning to scheme how I can get down to Pikes for a weekend to do some recon on the trail.  The day of the Barr Trail race would be nice ... simply because I could also check out the race and it would get the juices flowing (watching a good race can do that).   With the snow clearing ... it is time to be planning to get to ALTITUDE!
• JW continues to impress ... I love watching this journey.   It is fun, inspirational and successful.
• Need to look to continue to click it up a notch on the little things though ... a bit better on the diet (particularly after yesterday when I ate the door off the fridge), begin to do a tiny bit of core (while avoiding straining that other thing), better on the hydration (I get so stupid busy I often forget to drink) ... 68 days.

Biked home.  30 minutes.

Sunday 060808, South Boulder Peak, Bear

I have been incorrectly calling the South Mesa trail head, South Boulder Creek trail head.  There is a South Boulder Creek trail head, and it does intersect with the Mesa trail, but I have been "getting on" at the Mesa trail head just outside of Eldorado.

Objective:  go easy for two hours with some significant elevation change.  No need to press it, just do a slow burn.  It was a cool  overcast morning as I set out (6:05AM) when I got going on the run), with a bit of rain occasionally falling, and a good breeze coming through the open spots.

I headed up the Homestead trail (instead of Towhee ... simply because I hardly ever take Homestead and I wanted to see what it looked like again), into the Mesa, to Shadow Canyon (24 min), up Shadow (27:50) to the Saddle.  It was spittin' a bit of snow as I ascended Shadow, so I put on the wind breaker.  It was quiet other than the wind, and on this whole run - I only saw one person above the Mesa trail (and even that came on the latter descent).  I kept the effort real easy, resorting to power hiking whenever necessary to avoid a red line.  Up to So Bo in just under an hour.  Doubled back to Bear (72 min), and then carefully plucked down the nasty upper stretches of Fern (12:30 back to the Saddle on the Fern side).  Nonetheless, I took a spill as the loose talus slipped from under me.  A tree and bike gloved hands saved me from significant damage.  25 minutes from the top of Bear back to the Mesa trail (forcing me to recall that time that Jeff and I ran down in the snow all the way back to Cragmoor in under 22), on the Mesa for a bit and the Bluestem ... completing the loop in right at 2 hours.  Mission accomplished.  Back to the house for some scrambled egg - avocado breakfast burritos.

The week ...

M - JW workout, 60 minutes
T - Green via Flagstaff, 92 minutes
W - 75 minutes, easy, flat
TH - Green - 70 minutes, incl 42 ascent via classoc route
F - So Bo, 84 mins, including 23+ ascent in Shadow
Sa - flats, easy, 80 mins
Su - 120 min, easy, So Bo and Bear

Total minutes running were 581 on the week,  with an additional 1:40ish of biking. via work commutes.  Fair amount of vertical with four climbs over 2500 feet.   The volume still comes in a bit shy of where I would like it, but the intensity was up a touch, so I think that is okay.  I will look to continue the program in the same regard next week, but will see if I can handle some strides for some turn over.  Nothing too taxing, but just to test those waters.

Okay ... so this is where the post breaks down and I reveal some of the indecision in my head on how to train next.  Apologies in advance, or just tune out now if you like. 

There are definitely some thoughts where I want to begin to push the edge a bit more:  drive the length of the long runs a bit longer, push the hills a bit harder, start getting to the track, fiddle around with the red line a bit more ... I am on the fence as to how hard I ought to push right now.  I fear that driving a bit too hard at this point sets me up to teeter out as the summer progresses - when I want it to just keep building up and up up.  But then I begin to wig out, wondering how far I am behind where I want to be.  And then I want to go and begin to grab that via pushing the limit.  I feel that while I am in fair position with my general hill climbing skills-fitness, I need to begin to compliment that with general speed and longer effort strength.  Make sense?  I didn't think so.  Like I said yesterday, a bit of a head case here.

Part of it is that I feel I need to have some decent flat speed to make the best of a good run at Pikes.  Yeah, there are those that can do hills exclusively and do well on mountain climbs.  Most of the guys you see down there who do well on the mountain however, are also good road and track runners.  There are flat (well, sort of) sections at Pikes that a good road runner needs to be able to really roll to do well.  I feel that part of my success in 06 was because I was able to recover on Bob's Road, and then put part of the race away.

The other question that popped into my head was the concept of the Double.  When everything was going south with the Chronicles of Hernia, I thought, "screw it, I will do the Double ..."  The thought here was that if I was not well prepared for a personally solid Ascent or Marathon, then I'd do both.  In any year where I was solely focused on doing well in one, I'd not do the Double.  The injury set me up to do both with little concern.  With some "fair" climbs on local hills, the thought as to whether I'd do both has come into question.  If somehow I was able to work myself into a good position for a decent marathon, would I skip the Ascent?  I don't know.  I  am leaving all options open right now.

69 days.  Live it.

Saturday 060708, Easy 80 minutes

Explored the trails to the east of the home. Easy 80 minutes. The Broomfield trail system seems to be impressive, definitely more extensive than what was in Erie.

In some regards, these easy runs are harder than the hard runs. They become a bit more of a head case for me, thinking about the chronicles of Hernia, what I want to do, versus focusing on the task at hand.

Friday 060608

There is an air show near my office this weekend, and so this afternoon an F-18 was doing some practice runs for the show.  No one was at their desk ... the entire office was pressed against the glass windows at the building's edges ... as this guy did runs and spins and fly bys over our building ... close enough that it set off car alarms in the parking lot.  It has been a long time since I worked on  military aircraft and so I have forgotten a bit how a fighter can seem to rip through the sky in a way that seems to defy what is rationale, and allowable within the laws of physics.  It actually seems to tear the fabric of the air, gravity sound, and creates a wave of energy that you feel even though you are miles from it.  It is not too hard to imagine how frightening such a force could be in a battle if it were approaching you.

An interesting question was posed on the PP Message Board today, essentially asking how one paces themselves in the Ascent portion of the marathon.  I have heard both types of feedback ... run "balls out" to the top (yes, that is the term that has been used), or save something to the top for the return trip.  I know I have something left when I get to the top ... because otherwise, I would not make the return trip.  More on pacing in a future post, as I find it to be a challenge for me ... particularly above treeline.  Check out the pace calculator.  The screen shot here shows how to get to a 2:37 ... I can tell you that I did not get that 2:37 that way in 06 (got to Barr in 74 versus the proposed 80).

With a stellar day as the backdrop ... I jetted over to SBCT, motivated by the weather, JV's jaunt up Shadow this AM, and yesterday's run.  As I warmed up Towhee, I knew my legs were not super jazzed, and were still feeling the effects of yesterday's effort that was not an effort.  Still, with hills, you can often come back at them day after day as the muscular stress is not as taxing as flat running.  I got to Shadow in 20 on the nose, and was skeptical that I'd better last week's effort based on how I felt.  Put the head down, and so while I did not feel as good, I mentally pushed through a bit more ...physically I was struggling but kept trying to push, and walk as little as possible ... Saddle in 23:05.  So getting there.  I summitted SoBo in 49 flat.  The super computer left me with two left feet on the down (there are days when I seem to forget how to run down and I need to be careful ... other days when the supercomputer is flying and I can buzz the downs without thinking about it) and so this was 5 minutes back to the Saddle, 14:55 through Shadow down, 14:50 back to the lot from Shadow.  84 minutes round trip. 

Now ... back to unpacking boxes.

Thursday 060508, Green

It was one of those days at work that was spiritually draining to me. I headed to Chautauqua, feeling drained, tired and just beat and still invested in the office day. Yeah, I know, I should vest into my work in such a way, but there are days that I do ... because I do care about it.

So with the rain clearing, I started a steady trudge up Green via the Baseline, Amp, Saddle, Greenman route. I felt like crap. Dead legged. Tired. And I got up there in 42. Which is the fastest I have done this year (last one was on 5/21). Kind of makes me want to get out there and see what happens when I am fresh and I have JV telling me to get after it. Also tells me to continue to have faith in the process. Still a ways off from getting the 38s up I was getting last year. 27:30 down ... so 69:30 round trip.

Wednesday 060408

Biked in to work.  26 minutes.

I had this acidic feeling all day.  Ick.  Not sure why ... just had my typical breakfast of over easy eggs and toast.  Had salmon and salad for dinner last night.

Weather started blowing in mid day and the temps dropped.  I got out mid afternoon just as some rain was blowing in.  The rain was nice, but then it started to thunder.  Then it started to hail.  Little hail.  But then big hail.  Like the size of marbles.  Those hurt when you are out running.  I ran off the trail, into a neighborhood and took shelter on a person's front porch.  Soon the road was covered in the white stuff, and it was loud out.  The resident there came out and she was understanding of my situation, and she took pictures of the ice falling from the sky.  I hung out for a couple of minutes and got back to business when it cleared a bit.

75 minutes, easy to steady.  Just wanted to keep the movement going to build up some of the volume and endurance.

Biked home.  31 minutes.  Slower because I took a different route as there was a train crossing my typical route.

Tough way to make 333 bucks

Of course, now they can compete for 100,000 bones.

74 days ... the reminder on Ruxton Avenue

Walkers are getting close to world record

3 still remain and plugging. Video ...

Tuesday 060308, Green

Met up with JV this AM. He is prepping for the Mount Evans race so we agreed to run up the Flagstaff Road (rather than the trail). I started at Chautuaqua and met him at the opening of Gregory. I gave him the obligatory warning that I was not ready for a deep rooted effort, as I was feeling yesterday a bit (it was all about that last five minutes that got me). After about a half mile of chit chatting up the serpentine road, he quickly gapped me and I just went into the easy gear grind up - enjoying the AM, the views, and the cool temps. My legs grumbled a bit, but in a good way. I can do runs like this and bounce back the next day pretty well - as the neuromuscular stress is pretty low.

I had forgotten how steep the road can get at times, and the sections at Lost Gulch overlook definitely had a sting to them. JV met me, coming back on the last turn. He had reached the West Green trailhead in 40, running moderately. I got there in 43. I'd say I was running moderately too, but I just did not have any legs today. The beta on Flagstaff Road:

Flagstaff Rd - from Gregory Canyon at end of Baseline. The first 5 miles have an average grade of 7.4% with a .3 mile section just below Lost Gulch Overlook at 14%. The first .5 mile above Gregory Canyon averages 10%, the 3.5 miles from Gregory Canyon to the Ampitheater turnoff averages 6.5, and the next two miles to the exit from the Mountain Park averages 10%.

JV hit me immediately with the "wanna do Green?" even before my HR had gotten back below 120 and I winced. Two minutes later there was no question in my mind and we started the jog up. We summitted in 63 and change (on my watch), and then came down Greenman, Saddle, Amp (31). RT 1:35.

JV and parted at his car but then met back up in the Chautauaqua lot as we came across Craig Koski who was also finishing a run down Green. We BS'd for a bit. Sounds like he is doing PPM, and is figuring out some other efforts he might do in between.

Monday 060208, the JW

First, I slept freakin' hard last night.  Deep and immune to anything outside of sleep.  Very nice.

Cycled into work.  Will be working which route is the quickest for some time.  The route I took this AM requires a bit of cyclocross action over the pair of railroad tracks ... there are a variety of routes, paths, trails I can add on to my trek to work with limited road exposure (which is, with my coordination, a dang good thing).  26 minutes for the AM ride.

Our office opened their cafe this AM - a very nice perk.  Had a nice breakfast burrito made up for me when I got in, loaded with veggies, and a cup of Starbucks (the coffee is free as they look to keep us caffeinated).

I did the Mount Evans road race last year and got second behind Dave Mackey.  The last mile of the race left me very worked, to the  point that I laid in my car back down at Idaho Springs for the better part of an hour trying to get my wits about me.  The odds on favorite for this year's race has to be Mr. Carpenter, who only recently appeared in the registration list.

I need to be getting a couple of races on my radar.  Last year, I might have raced a bit too much going into Pikes, leaving some of my game on the line at races like Mount Evans, Barr Trail, and La Luz.  This year, I have not signed up for any of those races (and now can't as a good number of them are filled).  I am thinking I will need a couple before Pikes to blow out some of the rust and to get my head around racing again.  I am not set on which ones I will do, because I need to strike a balance of what I want to do, proximity, timing, family, length, etc.  Yeah, ideally, I could just do workouts and show up race day and do well, but it just don't work that way.

My neck is still pissed from my stupid soccer antics (bicycle kick)  on Saturday night.  Ah well, need to stop acting like I am 14.  It was this same sort of antics that caused me that other issue (that I don't talk about anymore).

There is some nutiness going on in Boulder where folks walk ... and walk ... and walk ... in a last man standing competition.  13 started.  They are down to three. 

Today's workout was the JW.  Yeah, he calls it the Stoltz, (from Conrad) but I got it from him so I call it the JW.

Run 6×2minute hills at AT, jog down.
Run 5minutes at AT on the flat
Run 6×1minute hills at AT, jog down
Run 5minutes at AT on the flat

I jogged out to the "Westminster Hills" open space from the office.  As it was in the high 80s, and I was pressed for time I kept the warmup short (10 minutes).  I did the above with 90 seconds rests on the 2 minute sections, 2:45 post the first five minutes, 45 seconds on the one minute sections.  Unfortunately, the hills were not of great grade, and I kept running out of them.  In any case, I kept the effort up on the time ... and I was pretty worked at the end of this.   It was a good cooking so to speak.  No HR monitor, just pushed the efforts.   5 minute warm down (after sitting in the shade for a couple of minutes to collect post the last five minute crunch).

It was good to be pushing again.  Yeah, there were issues ... this was far from stellar, but it felt good to have the wind at my ears a bit and to be getting into the hurt box, outside, off a treadmill, to smell my skin smoldering ... went totally 80s on the music and cranked up the Triumph tunes.  Yeah, as a kid, I cranked up my guitar and wanted to be either Alex Lifeson or Ric Emmett  (but I also tried to play a lot of Jimmy Page).  Of course I soon realized I was not that good looking, did not have the voice of Rick, and I certainly did not have the chops (by the way, I prefer the Gibson SG versus the Flying V).

Biked home. 26 minutes.  The climb up Simms had a good bite.

Got home, made a Zack classic dinner: spag, home made sauce, salad, bread ... (this is probably a throw back to my Giovelli roots).  And had a Corona. 

Sunday 060108, Easy 90 minutes

Hey, it is June.

New video up from Steve, with some recon of the Barr Trail (what is that white stuff?). This one goes from No Name Creek to the Barr Trail.

I had a long run in the hills in my head today, but the family had other plans. I ended up getting in 90 minutes in the afternoon (it was warm), scoping out the Ruth Roberts preserve, the Carolyn Holmberg Open Space, the connectors under 36 and 287 (so that I can plan my bike route to work).

M-75 minutes, Green
T - 87 minutes, mill, w/6 x 3 min on, 2 min off flat, also some grade work
W - 33 minutes easy and flat
Th - SoBo, 85 min
F - 80 min, easy and flat
Sa - Green, 83 min
Su - 90 min, easy and flat

This adds up to 533 minutes of running ... a touch shy of what I'd like it to be, but it was a busy week with the move. I got three days going up good sized hills. I will look to continue to moving the program in that direction where I continue to build the length of the long run, banging up hills, and doing something that stresses a little bit of the turnover.

Other than that, the week was relatively uneventful. Well, except I got into a pick up soccer game Friday night. I had an opportunity to pull a bicycle kick in the midst of the game. I have never done this sort of kick before, but - what the heck, I have seen it on TV dozens of times, right? So while I made contact, I also rang my bell - meaning I clocked my head pretty good on the pitch. My neck is grumbling today. TZ just laughs at me with these antics.