Sunday, June 3, 2012

Golden Gate Dirty Thirty

The Dirty Thirty was a success.  This is the first time I have run a distance this long without training on some parts of the course.  I really didn't know what to expect except for a lot of climbing.  I had trained well the past couple weeks on the hills and felt ready.  I had a goal of 6:30 but I was really more concerned with running this race right.  Fuel, hydration and race management were my focus.  I ran with one handheld and my Nathan Hydration Vest.

The race starts off with a quick 1/4 mile stretch up a dirt road and then bottlenecks quickly into a short climb on single track.  I started in the middle of the pack.  As a result the first mile was nearly all walking. I planned on going out slow but not this slow.  It really amazed me that very slow runners felt the need to start in the front.  It wasn't until mile 3 when it started opening up.  At mile 4 I was able to set my own pace.  I was a little annoyed but not disappointed.  I usually start off fast and fade later.  This was a new approach and there were some early climbs so I probably only lost 5 minutes and it put me in a frame of mind of slowing the pace.  

Mile 5 dropped the runners back down some pretty nice single track.  I got an early runners high.  I can't remember the last time I had one.  I had 3 throughout the race which added to the experience.  About 40% of the course was quality single track.  The majority was rocky and technical.  It felt like a tire drill at times.  This was a mountain course in all respects.  

I started getting some morning stomach issues around mile 10.  I topped out on a rocky climb at mile 13 and took care of it.  After that I was feeling great and enjoyed the scenery and very rocky trail.  There were sections that were all rock and I had to be careful with my footing.  It was slow moving but the trail was a lot of fun and the scenery was beautiful.  

I pulled into the midway aid station at mile 16.8.  I had a drop bag with an ensure and coconut water there.  I loaded up on 5 strawberries, 2 oranges, 1 watermelon, an ensure and a turkey wrap.  I filled my handheld with the coconut water.  That was a lot of food but I knew I had a lot more climbing and the heat of the day was here.  I had a 1000 feet of climb over the next 2 miles.  I left this aid station walking while eating my turkey wrap.  I felt a bit heavy at that point.  Instead of running I kept walking and my stomach settled in.  Fueling like this paid off.  

By mile 20 I started feeling stronger.  I felt great.  I was still walking the hills but I was pushing a good pace.  They weren't very suitable for running.  They were steep and rocky and I really had no intention of blowing it early this race.  Since I was feeling good my goal was to not get passed.  I did some leap frogging with 5 other people.  I passed the last one for good at mile 26.  I passed another 20 or so runners from mile 10 to the finish.  I was happy with this because I was getting stronger when others were getting slower.  

After the last very steep climb at mile 30 I looked back and saw a runner closing in.  I had not let anyone pass me for a while and I wasn't going to let this guy do it know.  The last mile was downhill and good trail.  I turned it on and ran a 6:19 last mile.  

I wanted more.  I left the race having learned a lot about fueling and hydration.  Finishing out as strong as I did made me realize I left some out on the course.  I finished in 6:37:38 which was good for 68th out 247 finishers.  I'm still learning how to run a race.  It's difficult considering the varying degree of differences in courses and distances.  It's really interesting how delicate the balance is.  Overall this was a great experience.  I felt great at mile 32 and this bodes well for Leadville.

The course was very tough but I didn't let it beat me.  I climbed a total of 7,205 feet with 5 climbs of 1,000+ feet and 2 other smaller climbs.  The race was very well run and the aid stations were the best.  I will take what I learned here and apply it at the North Fork 50k at the end of the month.  I will try to push the needle up there and let it rip.  







Monday, May 28, 2012

Training Grounds

I had a good week of training last week.  I didn't get my long run(or any run) in on Saturday but still racked up 42 miles.  My training took one for the team as the family and I headed up to Palisade and Colorado National Monument for the weekend.  A bizarre dust storm mixed with smoke from a fire in Montrose made for a surreal scene on Saturday.  Fortunately, Sunday cleared up and we got to the Monument for a hike and drive.  The rest of the weekend was spent tasting wine, drinking beer and hanging out at the pool.  Palisade is Colorado's wine country.  Meanwhile Tim F was putting up an unbelievable time at Pinelands 50.  Congrats on a tremendous race.

Golden Gate Dirty Thirty is coming up on Saturday.  I'm treating the rest of the week as a normal week with the exception of cutting the Thursday run down to 5 miles.

We headed back Monday and I got a long run in on the Ken Caryl and Willow Springs trail systems.  This is where I do the most of my runs and I've really fallen in love with the trails.  The system is twice as big as I thought it was.  Here are some pics from the hills around my house.  

 Heading up Massey Draw
 Some 3 pt climbing.  700 ft in 1 mile.
 View back down Massey Draw
 View from Gothic Point
 Shaffer Trail from Gothic Point
 Old burn area on Shaffer Trail
 Newly rerouted section of Shaffer Trail
 Shaffer Trail down to Lost Canyon intersect
 Aspen grove Shaffer Trail after LC intersect
 Shaffer Trail
 Manor House Trail
 Coming down Beacon Hill Trail

 View back West on Bradford Trail
 Wildflowers everywhere.  Here is nice section on Bradford.
 view back to Gothic Point from high point on Bradford Trail.
 Millenium
 Dark Canyon
 looking up at Baldy Summit from Dark Canyon Trail
 Wild Turkey Trail

 Fence Post Trail back up towards Baldy
 Mountain Lion Killing Stone.  I carried this for about 3 miles in a high activity area.
 Coyote Cutoff
 Wild Turkey with 3 chicks on Millennium.  Mom was acting wounded to draw attention away from her chicks.  She came out on the trail and motioned toward me before retreating back into the woods.
 Shaffer Trail East side
 Shaffer Trail with Denver in distance
 Shaffer back down into the valley
View from Manor House of Lost Canyon and Manor House trails

Sunday, May 20, 2012

5/12-5/19

Weather has been the real story the past couple of weeks.  The last 2 weekends have been rainy.  Unfortunately that has kept me off the trails for my long runs.  I logged a bit over 54 miles this week which is good.  I will try to log 50+ miles this week before heading up to Grand Junction with the family for Memorial Day.

I plan on increasing mileage to 60+/wk in June and 70/wk in July.  The June goal should be easy to achieve with 2 50k's and a long weekend in Silverton.  July will require some creativity.  There have been some trips I have had on my radar for some time.  I hope to knock a few of them out.

All this running is tough on the family.  I'm lucky they are so supportive but this type of training is demanding on time and energies.  I'm trying my best to be around as much as I can but it won't be easy as the summer rolls on.  I know that they are making as big a sacrifice as I am for this race.  It is also a motivation not to let them down.  I feel lucky and also a bit guilty.  They should give buckles to the families of finishers at some of these races.

The hip has remained tight but manageable for the mileage I am doing.  I know I need to get it worked out soon though.  I can't expect to have productive races with the hip remaining the same.  Rolling and stretching have made a great difference.  I have been sneaking into a conference room at lunch to work on core training and stretching.  Diet has been great.  Hopefully a little adjustment can get things right again.

Good luck to Tim F next week with his 2nd 50 miler in 5 weeks.  It exhausting just following your training!