Saturday, December 12, 2009

starting to build

Feeling the fire start. I ran towers friday and had a great time. All alone and really connected. I ran almost all of it. With the snow that's sticking around it was a bit tough on 2 of the steeper hills. Really cool near the summit breaking trial in the snow...

I think I'm going to try to ski and climb a bunch this winter too. Running took over to muuch this summer and I've got to get back a balance.

Right now Goals for the spring:
Wyoming Double Marathon. (just cause I want the belt buckle)
Big Horn 50 miler Maybe 100 if I'm ready.

For summer I'd like to do the Stormy 100 in squamish cause I love that area and town.
Blue sky 50 again we'll see what else.

Sunday, October 25, 2009

one week after

Went for a little 10 mile run this morning and it was a little creaky... My hip and knees are still a little sore.. I'm going to spend some time stretching and PTing this afternoon.

Back hurts and I've been eating way to much the last week for my need.

I read a little artical about alkline foods and the benifits of having more of them in your diet. Although I did just come home from my run and eat all the things it says not to>>> Wheat eggs sugar...

It's late fall/winter now and I'm interested to see how running goes in the cooler months. i've generaly fattened up at this time or year and gotten out of shape. I'm hoping to bring a little balance to my life and not let that happen this year or in years to come.

Oh, soreness in the house. Thinking about recovery and what I might try to help speed up that process (that's kinda what they say the more Base diet does... plus keeps you healthy longer)

Monday, October 19, 2009

best line yet for ultra running

If you're going through hell, keep going.

now if that ain't perfect advice for running a trail ultra then I don't know what is...

50 or......42 miles

So here's what happened on my first attempt to run 50 miles. It was a 12-24 and 100 mile race down in boulder. I signed up for the 12 hour race and did so on race day. I'd never been to the reservoir where the race was held. I noticed a different vibe there than at the fort collins race 2 weeks before. People were not as easy going maybe? Just a little more serusness in the air or somehting. maybe buolder BS or what I don't know. This was for the most part only perceved because during the race I was overwhelmed by how nice and stoked everyone was. Maybe I was in the club by that point.

It was nice to see pete and eric and rob from town.

OK to the learning:
I didn't drink enough water. After lap 3? I was taking longer then 10/min miles and should have been drinking more than ~1 22 oz bottle a lap!

7-I ate 1 GU on lap 1 and had a bottle of Gatorade. ~10 min mile
14-I ate 1 GU on lap 2 and had one bottle of Gatorade. ~10 min miles
21-I ate 1 piece of pizza on lap 3 and had 1 bottle of water. 1:17 for 7 miles
28-I ate maybe 1 GU? had one bottle of water but lap took, 1:47 for 7 miles
35-I ate snickers bar, can of soda and little chicken soup broth (very little). lap took 1:43 for 7 miles
42-I ate nothing had one s cap and might have drunk 20oz of water. lap took 2:24 for 6 miles.

OK heres the pain:
At about mile 15-18 i started to feel pain in my R front hip (top of quad) this was not good in that I had never felt this before and was kinda taken aback by this pain and not the ones that I was most worred about from the 50k 2 weeks before. Those pains would be lest knee and right foot.

That pain in the hip would be with me from then on with little relief. at about mile 35 i got some strange pains in my knee that made it feel like iwas going to give out with out warning.

Stopped to cover my little toe on R foot at mile 27 from shoes laces not tight enough and sock seam ripping into top of little toe. That would inturn cause a nice sized blister on the bottom of that toe. feet didn't look to good at the end. right foot 2nd toe nail bang and big toe bang. rubbing under lat. maliolus R foot. Rubbing on top of L foot 2" proximal to 4 toe. left pinky toe started to feel hot spot only last little bit.

Again the hip is what I remember the most and spent most of the day running/walking away from that my have caused some other issues. The hip made walking very hard in the mid to late part of the run.

I tried to walk 5 run 25 only once or twice and hip pain made me think better to run than waste time on my feet. Really it seemed like the clock was ticking all day. However at mile 40 I did kinda think that OK i can still try and just walk it in to the 12 hour cut off! I was silliny in that I didn't drink or take any action at that time to see that happen. Really it was not a good call to skip so many chances to refuel and do some more self care. I was not treating the turn around aid station as an aid station. I had written it off early in the race as not having much and should have used it better for what it did have ( that dam water was piss warm!!!)

Food wise I think that I shoudl not have eaten as much pizza all at once. I should have spaced it out more like I had done in training and not been lazy and just garbed the whole peice. That may have taken a lot more water to get absorbed than I was willing to drink at that point in the race. Not having my drinks together was a huge mistake. heed tastes like shit.

I will get some etabs for future races and use them with water if I can't get any energy drink down.

Now the subjective part. How i felt when I crashed. I was feeling like shit and no longer had much energy to hold my body upright at ~ mile 40 I was looking for a comfortable place to sit but couldn't find a nice rock and didn't want to sit on the road at that point. so I just walked in pain from my hip mostly. I had to stop a few times to bend over and rest my hands on my knees just cause I didn't feel like I had any energy left. so I got to about .75 of the way to the turn around and was pooped. I just felt like something was going to have to give. My legs had no more ATP to give. and I sat down just as the sun set. how poetic.... That total lack of energy I think was from not enough training. Plain and simple I didn't build my body up for this race and it came to a head there at mile 42. I was very open about telling others that I was not feeling well and one nice guy stopped and gave me some of his water and waited with me then went to get some "help" another guy came up and was a Doc. he got me on my feet and walked with me for half a mile or so till the EMT let me hop in his truck and get warm. I was cold and just pooped. I have to say that I wanted to lay down but knew that I needed to keep it together and drink and get ~normal~ again. I drank and got about 36oz of water down and peed a little very dark urine so I knew my kidneys worked a little.

We then went to whole foods and had soup and bread and juice and lots of water took about 3 hours till I felt like I was OK. and at about 4 hours I was hungry and could eat and drink almost like normal.

Never did I have any true symptoms of a serious nature but it was definitely a new feeling for me to not have the ability to lift my leg. Again, it was the right hip that stopped the train. Funny how it was the first to start and in the end the thing that may have did me in.

Training for my next race will include longer runs with walks and eating forced if need be to see what I can force down. I need to get a drink system down and stick to it. This was a hot race for me and that was something that changed things. I'd done all my training in the early morning and the 50k was on a cold day so eating is a lot easier in the cold something to think about what to eat in the heat.

In hindsight I was about 3/4 bottles of sports drink or water down. considering how much white crusty salt I had on my skin i'd say sports drink would have made the most difference if my muscles had enough in them to do it in the first place.

Great time and good experience for sure. I was happy and in the moment for the whole time. Again with out my wife I would not be able to do any of this. She is my inspiration and so much more.

Monday, October 12, 2009

50k last weekend

ok, so last weekend I ran my first race... it was great. I ran the bluesky 50k trail race and it was a blast. The idea and training for me started in June/July and I ran with the local FC trail running group. They played a huge roll in my readiness for the race. I learned a lot from all the members and gained a lot from training with them. The power of training with others can't be understated.

Race day:
I had a ear ache the week leading up to the race and on race day it was almost gone. I was very happy the my wife made it home just in time to be with me on race day. She helped me the most. I made a few errors I think in the race. I loaded up on to many sugary drinks early when i should have been drinking water every other fill up! I should have streached after the race! I know bad idea not to. My gut was hurting after the race I think from not drinking enough water. I felt sick for a few hours after. Hard to believe that it was just last weekend that I was out there running my first 50k. I'm in a little pain right now from runners knee in my left knee and I'm doing my best to get it into an ok place so I can run a 50 miler next weekend? We'll see.

Thursday, September 10, 2009

towers w blister

did towers this morning was a really nice morning starting to get a little chill. did it in 42 min not bad kinda held back so that was nice to get a good time and have a litte in the tannk.

I had water bottle and tincture of benzine and spyroflex on the heel so that worked. we'll see i= it works for this wekends long run. also just had a power gel for B-fast and that seemed fine. no real energy flux that i felt.

a few other folks on the trail so that was nice to see people out there kicking butt. pete and vic where out there and it was fun.

Thursday, September 3, 2009


ran towers this morning. it was fine on the way up just a little up set gut. I got to the top in 42 min. had one GU on the away down and a few bites of a power bar at the TH. then ran back up. went to alittle before spring creek turn off. these new shoes gave me a blister on my right heel!!! I slapped on some spyro flex and ran down. had another Gel on the way down an more gatorade. total 44oz of gatorade on the run with some water at the TH in between. I went for a little soak in the res after to cool the legs and felt fine.
din't have an HR monitor on and was fine with that. I was in zone 3 for most of the 1st lap and zone 2 for 2nd.

Blisters on the R heel are adding up. also i have some gut issue right now that I'm not sure what it was from maybe last nights mexican? I'm trying to feel for anything in my legs that might cause trouble but so far i'm just stretching and iceing and trying to warm up and cool down. Not sure what i'll do this weekend. mostly want to get out and rock climb.

Monday, August 31, 2009

Sat run 23 miles

This past weekends run was 23.2 miles on bs and it wen well.

Time: 4:19 total
HR: 145 avg.
Alt: 2400'
Miles: 23ish

I learned that I want to use just one bottle during the race and only a small hip pack. I had a big hip pack on with a full water bottle in it and felt it messed up my balance. Ate pizza after ~1:50 of running and could have eaten more think that more would have been great after another 2 hours.

Gu's 4 would have liked more?
Food: 2 pizza small bigger would be nice
Gatorade: 1 20 oz bottle. More much more
need more salt.

Used one pad of spro flex mostly as a precaution on my right heel that had a blister that's been healing.

Felt some tightness in my iT bands around my knees after ~11 miles. went away with some straching and faster running.

Felt fine at the end, wondering if/how to get the most out of my run.

Iced after and loved it.

Sun did a fast 3/4 mile run and then had a salt bath after and felt fine. want to add some fast work into my workouts.

Thursday, August 27, 2009

easy city run

did a very casual run on spring creek yesterday. 1:28 about 10 miles.
had bottle
Gu and no HR monitor

Didn't drink all the water and didn't use the GU.

Monday, August 24, 2009

blue sky 50k first 15 miles

went out this morning to se how my legs felt after doing longs bike n hike on sat.

Went out with the idea that i'd just go up towers to spring creek then down that back to the TH. I brought 2 GUs and 22oz of water in a hand bottle. I had my cell phone and hip pack that's it.

I'd eatten a big bowl of granola and life with milk and taken my vit/omega 3 pills ~25 min before leaving the TH. I ondered how i would do eating so close to start time.

I ran walked to warm up on the way to towers and felt a little heavy. Got to towers and just walked/joged to keep my HR at about 150. that was the goal just see how that went. I felt fine mostly walkking. I ate my first GU at herrington cut off and started to jog more up there cause it's so much flatter. Hit the spring creek cut off sooner than I thought i would at 42:30 and was suprized by how nice the trail was. A few parts down in the vcreek with poison ivy but really not to bad a trail can definitly run a good clip on it. I ate my 2nd GU at about mile 5 after leaving spring creek and coming back around to stout trail. little more poison ivy there in some dranages but not to bad. mellow coming around the mountain. felt like one big left turn for some time. Felt fine with HR in the 140-150 range. hit towers and keepet going to finnish the 50k start. felt fine but that part of the trail is hard and i don't want to give to much on that part. Coming down and over to the TH was fine I was out of water and thinking wow i need some salts. I hit the TH and filled up and headed south with only 2 hand fulls of trail mix as my fuel for the ~5 miles out and back on the blue sky. the trail in the camp ground is fine but once you leave the unerpass it's UP HILL> i wasok with this but could ahve felt better wiht something bigger in my gut to help power me to the south. run back to the TH was fine and really felt down hill till you hit the hills inthe camp ground.

miles ~15
gain~? 2800?
HR:143 avg.
felt fine but man i really noticed the lac of food and salts.
would like to get food at the towers rd turn off befoer the start finnish line station. then blaze past that aid station.

Saturday, August 22, 2009

longs peak bike and hike

So yesterday I made my first attemt at riding to longs peak trail head, hiking up then climbing it via the north face.

I started riding at 1130 pm and everything went well. I had a GU an hour and moderate amount of water for the first ~20 miles of the ride.

For the second half of the ride i ate 4 slices of pizza, 1 snickers, 1 tiger milk bar, 3/4 bottles of gatorade, 2/3 quarts of water.

I think that things went well. I could have stashed a rope and gear somewhere.

on the hike up to longs i ate 1 gu an hour, had mostly water and a snickers, cliff bar, turkey sandwich, and felt fine with the food. my right foot was not feeling great after the climbing part of the day.

Thursday, August 20, 2009


So yesterday I didn't do much. Just a 30 min. walk to watch the sunset. I think we'll do a little run in the open space tonight but nothing crazy . I'm excited to do longs this weekend. I posted up on the truners forum to see if anyone wants to join me.

Legs feel ok. Foot feel ok. I hope my body is getting used to the wear and tear.

Tuesday, August 18, 2009

spring creek run

so i went for a little slow run tonight.
AVG HR:130
H/L 150-86
1 GU
40 oz of water
Tall socks

Felt. Felt fine really had to hold back to run below 150. had a little blister on my heal that i wanted to keep happy so that was a super priority for me. Plus I wanted to stay mindful of my foot. Felt ok so that was ggood. I'm still felling sore so i wanted to get home and ice my legs ASAP and eat some protein right way. Gota get these legs to recover. I've been thinking about getiting somekind of drink that's suposed to help with recovery so I may be getting that in the near future.

Must remember listen to the body.


So I saw the foot doc today and was excited to hear I've got nice feet! Ha ha ha, no really he said that I've got high arches and I pronate to the max. Said I'm ok to get back to training so we'll see. I do have blisters i want to let heal a bit more before I get back to it.
I might go for a little walk tonight then a ride tomorrow. I'm getting really excited about bike & hike on longs this weekend! It's about 52 miles bike and ~16 mile hiking. Oh, then 52 mile biking home!

That'd be a fun thing to do right before school starts next week. We'll see.

have a goal. make it a big one.

Monday, August 17, 2009


Today I'm not as sore as I was yesterday!

I took an Epsom salt bath yesterday
multi vit, omega-3, that's it for pills.
today i only took the multi.
also, today i walked up towers just to get out and enjoy the view. Only went to about hte herrington cut off, have a few blisters that bugged me. Legs hurt a little.

I'm really excited about doing the Longs peak ride & hike soon. Just seems like it will be really cool. Speaking of cool it's been really cool here lately, just not like last summer.

School starts soon so that should be fun. I'm ready to get to know the people who I'll be going through the program with.

Sunday, August 16, 2009

bigish day

so today started with a 13 mile trail run on the blue sky. it took
was about 13.5 miles
avg. HR 146
gear: nf hip pack, 2 bottles one hand, 3 gu's, had spyroflex on my heel that had a blister.

The pace felt easy. That part of the trail is not flat. It rolls a lot and will not be a gime on race day. the indian summer loop was not bad at all. I do think that's a good part to make time on. really should not plan on making to much time from 5-2 miles togo.

Oh yeah, want to know what the biggest dip shit thing i've experinced in a while is? I went to buy my Larimer Country parks pass and give the park worker my credit card, ok 65 bucks ok. It's good for a year right? "um no" me: what? it's good from till Dec. Um you mean this pass is only good for 4 more months? yeah. What the fuck? I will be letting them know how dumb this is.

Friday, August 14, 2009

foot funk

so... foot funk sucks. I'm having some kinda problem with my right foot. I hit a rock hard coming down from mt shasta and ever since then it's been fucked up. Not that (if any) pain. It's more the feeling that I'll screw it up big time if I do go back to normal activity level.

Like a bone head I had a Doc appointment but canceled it at the last minute. I am definitly bumming about it. Mostly I'd just like to be out there getting to do more outdoors before school starts for the semester. Did a hill run thur. am and feel a little sore but mostly i'm jus scared about my foot being messed up.

I'm taking all kinds of vitamins and trying to eat healthy so i can give my body the best chance to heal. I really want to get out and do a short run tomorrow and a long run on sunday, but i think i'll end up sitting on my ass with the hopes that my foot will be ~100% with a few days of rest.

Thursday, August 13, 2009

Thur. Towers

So.... Sitting here after a good run/hike up Towers road out in the open space.
Start: 6:00AM
Gear: Bottle, hip pack,
Felt: Hard. Ran harder then I wanted to for the first half. Foot hurt so that was a bummer. HR was avg. 157 high was 175 that's high for me. I ran down kinda hard but the road was soft from having just been graded.
Eats: had one GU Reactor after I got back to the parking lot.
Time: 46 min. to the top. Didn't time the down.

Got some advice from Pete on the course. Run the first 1/3 at 140ish then make up all the time in the last 1/3 of the race! Good to know this kinda stuff. So strange to be doing a race! It's interesting to run with a group. It seems more natural to get out early on a week day to run/bike than to climb. It's just simple to get out and go. Nice to get the day going feeling like you've already got some miles under your belt.

So yesterday I made a cool little bench seat for the mud room. It was very easy because I had the air compressor and nail gun. I also made some crude shelves for the garage mainly junk drawers. Life is always better with more organization.

Wednesday, August 12, 2009


Ran last night not sure how it felt. DId a 3.5 mile loop with a group of trail runners from FC. I just took it easy and the foot felt ok. I'm still trying to take it easy on my foot. I'd like to go out on the longish run on sunday to get to know the race trail better.

Lenght: 3.5 miles 600' of hill
Gear: hand water bottle, hip pack, 2 gels (none eaten), sunscreen stick, SSS.
Total time:49 min
HR Av:153
Felt: Quads a little sore, hiked up steeper hills and stayed with group!
Res ridge trail: rocky, fun