AC 100 - Being Drawn Back In

“The Mountains are Calling. And I Must Go” 
                          John Muir

Before the start with Bad Rat Tracy M. 

There is so much more I have yet to learn about this sport. So much! And I’m beginning to realize it's what I’m learning that keeps drawing me back into it. Even after deciding to move on with other priorities in my life. I’m drawn back in.

Entering aid station somewhere between mile 25 and 50.

Last weekend was a perfect example. Because last weekend should not have happened, if not for a fate-filled phone call I received but didn’t take, and ultimately couldn’t deny. I’m talking about Angeles Crest 100 miler here, the race I chose not to do, then changed my mind only to line up with all the other nut jobs at the starting line at 5 a.m. Saturday morning  July 23rd.
 
Its been said that wisdom is learning what to overlook. If you think about it, one has to deduce that the opposite must also be true. After all, how could you know what to overlook if you didn’t know what not to overlook?

negotiating hydro pack while conferring with crew

My plan at AC 100 was first and foremost to finish the race. Why? What I’m learning about this sport is you have to have respect. Respect for the mountain you run on. This I try not to overlook. To go into a 100 mile race with a goal time, if you have never run those mountains, is to not respect the mountains. I don’t believe in this approach and I’ve seen a lot of people who get chewed up and spit out up there who try otherwise. Other than getting lost on a training run, I had never run in the San Gabriels before Angeles Crest 100 mile and I wasn’t about to go in guns blazing.   
 
There were quite of few learning granules I picked up running AC.  Mainly from things I overlooked:  
 
Granule number one: incorporate hiking into the training regimen. This course has soooo much climbing up steeps that aren't runnable that you have to prepare accordingly. The climbs up Baden Powell, Mt. Hilliard and Mt. Wilson are the big three, but there are others. Its hard to bounce out of a one or two hour hike and into a solid pace if your not ready for those hikes.
 
Granule number two: train for the heat. This race used to take place in September, now it's in July, the hottest time of year. Yes there is more daylight in July, but daylight brings heat. I didn't feel cool until the sun was behind the horizon. Even then I ran all night with no shirt on. It's a scorcher out there.
 
Granule number three: maximize time training on the course. There is no better way to find your advantage out there than to experiment on the trail you'll run on race day. Knowing how long you'll be trudging up a mountain or flying down a canyon is a  huge advantage to everyone.
 
Other observations:
 
AC has a lot of running at elevation, even more than I expected. You are flirting between 6'000 to 9'000 feet for first 50 miles. This is much more time at elevation than Western States when you are off the mountains and into the foothills after mile 35. So what about this? Unless you can live and train over 6'000 feet for three weeks or more you have to run carefully for the first half of this race. My heart rate was at least 20 beats per min higher in the first half than in the second, even going conservatively.
 
Finally, there are some very runnable sections on this course and you have to be prepared for them. Going easy on the first half of the course helped get me through the second half. While I might have gone a little too conservative early on, given my goal to finish and not scorch the trail I’m happy with how I executed the plan. Thanks a million to my crew Trina M and Jeff P and Chris C and Bino M for pacing me.  
 
All in all another fun day at the office. Now I have to get back to my other office!  

Angeles Crest 100 - Cliff Notes

Here is my brief take on last weekend with more to follow...

What a course! Just when you feel like letting loose it roles you up again in a wad and spits you out! The hiking, oh the hiking! Relentless climbs. Started out very conservative in 44th place and slowly made my way to 11th overall, but short of a sub 24 hour time. Not disappointed though because my goal since the day I signed up for AC was to finish this race not for time but to help my chances for the So Cal Ultra Series.

Thanks to Bino and Chris C for pacing me, and Jeff P and Trina M for crewing me!

AC. Ready or Not...

When Going Through Hell, Keep Going

A bright sun was shinning over my head. But every step I took was into darkness. I was struggling just to hang on. My stomach, legs and feet had all abandoned me. My mind was now slipping.

I recently wrote that running ultras is more about trust in yourself than your god given talent. Sometimes things can get really bleak out there. As if you’re going through hell. But if you keep moving forward, despite your state, eventually you can get through it. And when you do, when you make it through hell, you can learn a lot about yourself.

My very first trail race I was going through hell. My body started to shut down. I couldn’t eat or drink. I could barely walk. I felt helpless. The feeble thoughts that occupied my mind were like gasoline feeding the flames around me. As I stumbled along in this hapless state, I was interrupted by the sound of footsteps behind me. I turned to see an elderly runner approaching. He slowed to inquire about my condition. He then reached into his pocket and handed me a small white tablet. "Take this, it will fix your problem."

As I reached out to take the pill from his hand, I noticed he was smiling. He explained to me that my electrolytes were out of balance. I didn't question or doubt him. I believed him and took the pill. From a total stranger. Within 5 minutes I started to feel better, good enough to finish the race. I’ve been using Succeed Tabs as a runner ever since that moment.

Wisdom comes from many places.  But mostly it comes from just being on trail, in the elements, seeking answers. If you have trust, wisdom will smile on you. 

Running In Life's Balance (pub. Ultra Running Mag. 9/2011)

A friend of mine once said it. No matter how focused you are on your training. No matter how committed you might be to accomplishing a goal. Sometimes life gets in the way. After 23 years of running, I’m still learning how not to fight this rule, but to embrace it.

This morning I hitched a tandem up to my mountain bike and my seven year old and I rode around our neighborhood. We stopped at a playground and I pushed her on a huge tire swing. She laughed and giggled as I spun her. Then we rode away until we arrived at a coffee shop where we stopped for a snack and I played music for her on my IPhone.

My difficulty is this. I have a hard time hitching tandems, or pushing tire swings, even hearing giggles when I’m hunkering down for a 100 mile race. Its not easy to explain, but it is easy to understand. Life is a plethora of priorities. But for each priority I choose today, I must also choose to put off another for tomorrow.

Over the last six months I’ve been hunkering down a lot, training and racing more than I ever have. But recently I’ve come to realize that sometimes running gets in the way. I have no regrets about my running, and its been a great year for me. I’ve learned a lot about myself. I’ve also learned that running is a really just a metaphor for life. The ups and downs that it brings. I’ve faced some challenges in my races this year. Yet overcoming these has helped me build confidence and trust in myself along the way.

I recently wrote that it's the simple things, those that we take for granted, that matter the most. The moonlit path under a steely blue horizon during an ultra. Surely we all need to be carried away on our own moonlit path. But for the beginning of every path there is also an end. And we need to notice when we arrive at the end of these paths. And when we do, we just might find someone there for us, laughing and giggling.

Yes, it’s the simple things. They matter the most.

Lost and Loathing On The AC Trail

What, we're lost? How do you use this compass anyway?

I spent the better part of today on the Angeles Crest trail with two very cool runners, Travis C and Larry R. Until two weeks ago I’d never set foot on the AC trail so today offered a great opportunity to see some of what’s in store come July 23. 

Larry R and Travis C

We ran the last 25 miles of the course from Chantry to the finish. All was going swimmingly until we hit Millard campground, mile 95ish on the course and site of the last aid station. Following what looked like the course trail according to the map, we sauntered down along a creek until we got to a place that looked like it had been blown up by a tsunami. Only tsunamis don’t make it as high as the San Gabriel Mountains. But the trail had vanished!  So whatever hit it, even if it wasn’t a tsunami, must have been as big as one. Trees were obliterated, rocks and branches strewn about. But I’m really not complaining about the lost trail. Because a wrong trail that is lost is much better than a wrong trail that isn’t. Get it?    

The Bug Man from the Gardening Shop

So then we turned around. And climbed. And climbed. And complained. And complained a little more. Until we came upon this eerie cabin with abandoned cars and surreal looking dolls staring out of the abandoned cars. It was zany here. So Larry R decided to knock on the door to find something. Like where the F#Vk-are-we? Or where the h3#L do we need to go? He knocked. And just like that, no one answered! Uhmm....isn't this is a good thing? 


So then we kept running. And running. And wondering. And wondering where the hell we were. Until we came upon a man behind a bush. This man showed not his face, nor his body. Just water from a hose was all we could see. I semi-yelled “Excuse Me! Where is Loma Alta park?” And the man behind the bush spoke to us in clear sentences as if he spoke to everyone from behind a bush. “Oh just turn right once your down the road”, he said with no discernable face or body parts. “Thank you man behind the bush” I thought to him as we continued running into our unfinished abyss.

From here we ran over a paved road with lots of turns and houses along the side. Finally, after battling heat, smog, flies, a bugman, self doubt, tsunamis, and a bushman, finally, we found our pot of gold.

But Travis, Larry and I never did see a rainbow!  

Race Difficulty - Comparisons of Ultras

I came across this analysis of various races and their relative difficulty from realendurance.com. Very revealing and seems in line from my experience at San Diego and Western States. I'm about to find out about Angeles Crest 100. Three weeks and counting...

Relative Event Finish Time to Western States 100 Mile.

Sample Criteria:

Same individual completed the listed event and one of the following 100 mile run in the SAME YEAR: Western States, Vermont, Leadville, Angeles Creset, Wasatch, Kettle Moraine, Hardrock, Rocky Raccoon, and Mohican.

The relative percentage is first averaged over the samples for each 100 mile reference, then normalized to Western States, then averaged over the nine 100 mile runs listed.
The relative uncertainy of the analysis is porportional to 1/sqrt(sample size).

Time

Dist. Rel to Sample Event Name
 WS100 Size 

135m 157% 133 BadWater Ultra Marathon  
100m 155% 904 Hard Rock 100 Mile   
100m 131% 58 HURT Trail 100 Mile   
100m 117% 3279 Wasatch Front 100 Mile   
100m 113% 45 Mount Rushmore Trail 100 Mile  
100m 113% 115 Bear 100 Mile   
100m 112% 90 Bighorn Mountain Trail Run 
100m 111% 396 Massanutten Mountain Trails 100 Mile
100m 108% 14 Tahoe Rim Trail 100 miles 
100m 108% 2156 Angeles Crest 100 Mile   
100m 107% 12 Grand Teton Races 100m  
100m 106% 79 Superior Sawtooth 100 Mile 
100m 105% 80 Cascade Crest 100 Mile   
100m 103% 4508 Leadville Trail 100 Miles  
100m 100% 7497 Western States 100 Miles  
100m 99% 79 San Diego 100 Mile   
100m 96% 46 McNaughton Park Trail Runs 
100m 93% 72 Rio Del Lago 100 Mile   
100m 93% 41 Ancient Oaks 100  
100m 91% 66 Haliburton Forest 100  
100m 90% 984 Mohican Trail 100 Mile  
100m 89% 108 Javelina Jundred 100 Mile  
100m 88% 341 Old Dominion 100 Mile One Day  
100m 88% 34 SULPHUR SPRINGS 100 Mile 
100m 88% 451 Arkansas Traveller 100 Mile 
100m 88% 628 Kettle Moraine 100 mile  
100m 84% 3533 Vermont Trail 100 Miles  
100m 84% 91 Heartland 100 Mile   
100k 81% 68 HURT Trail 100k option  
100m 81% 281 Umstead 100 Mile   
100m 81% 1654 Rocky Raccoon 100m  
100m 80% 41 Old Dominion 100 mile Memorial Day
100m 76% 22 Dan Rossi Memorial Ultras 
140m 66% 17 IronMan CoeurdAlene  
140m 61% 20 IronMan Canada  
200m 60% 8 Mt Tam Double Century 
100k 58% 45 Where's Waldo 100K  
200m 57% 14 The Terrible Two  
100k 53% 97 Bandera 100km  
140m 53% 25 IronMan Wisconsin  
50m 48% 332 Zane Grey 50 Miles  
140m 47% 28 IronMan USA Lake Placid  
100k 46% 1052 Miwok 100K  
140m 46% 35 IronMan Florida  
100k 46% 42 Kettle Moraine 100k option 
140m 46% 14 IronMan Hawaii World Championship
50m 40% 99 Bishop High Sierra 50 Miles 
50m 40% 70 Tahoe Rim Trail 50 Miles 
52m 39% 340 Sierra Nevada   
100k 39% 144 Ruth Anderson 100k  
100k 39% 7 Orange Curtain 100k  
50m 37% 229 White River 50 Miles  
50m 36% 340 Silver State 50 Miles  
50m 36% 528 Quicksilver 50 Mile  
50m 36% 425 FireTrail 50 Miles  
50m 36% 80 Run on the Sly 50 Miles  
50k 35% 338 Silver State 50k  
50m 35% 342 Nugget 50 Miles   
50m 35% 19 Mt Hood PCT 50 Miles  
50m 35% 369 Leona Divide 50 Mile Run 
50m 35% 147 Umstead 50 Miles  
50m 34% 536 California 50 Miles   
35m 34% 84 Santa Barbara 9 Trails 35 Mile  
50m 33% 2568 American River 50 Miles  
50m 33% 52 McKenzie River 50 Miles  
50m 32% 414 Avalon 50 Miles  
50m 32% 41 Rocky Raccon 50 Miles  
50k 31% 203 Baldy Peak 50k  
50m 31% 163 Helen Klein 50 Miles  
50m 30% 114 Cow Mountain 50 Miles  
50k 30% 64 Tahoe Rim Trail 50k  
50m 30% 372 Jed Smith 50 Miles  
50k 28% 16 Bishop High Sierra 50 Mile and 50 Km
38m 28% 26 Haleakala Run to the Sun
50m 28% 20 Ruth Anderson 50 Miles  
50k 28% 37 Mt. Disappointment 50 Km  
50k 25% 12 Nugget 50 Miles   
50k 24% 411 Ohlone Wilderness 50K Trail Run 
50k 23% 253 Crown King Scramble 50k  
50k 23% 195 McDonald Forest 50K  
71m 23% 31 WildFlower Long Course Triathlon
50k 23% 7 Bighorn Mountain Trail Run 
50k 23% 76 Run on the Sly 50 Km  
34m 22% 36 Peterson Ridge Rumble 60k 
50k 22% 219 Golden Gate Headlands 50k 
50k 22% 58 Bandera 50k  
50k 22% 53 Bulldog 50K Ultra Run  
28m 22% 687 Quad Dipsea  
50k 21% 43 Siskiyou Out Back 50K  
50k 21% 81 Chuckanut 50k  
71m 21% 27 California Half Ironman  
50k 20% 297 Quicksilver 50K  
50k 20% 13 Ruth Anderson 50k  
50k 20% 512 Skyline 50k  
50k 20% 1392 Way Too Cool 50k  
50k 19% 73 Hagg Lake Trail Runs 50k 
50k 19% 5 Wild Wild West 50k  
50k 19% 36 McKenzie River 50k 
50k 18% 301 OTHTC High Desert Ultra 50k 
50k 17% 31 Helen Klein 50k  
50k 17% 38 Salem Lakeshore Frosty Fifty Km 
50k 17% 384 Jed Smith Ultra Classic 50K 
45m 12% 14 Santa Barbara Long Course Triathlon

A general trend can be observed below:

From 50 km to 100 mile,   factor is 4 to 6.
From 50 mile to 100 mile, factor is 2.5 to 3.5

Thanks For the Memories

National Cathedral - One of My Favorite Places to Visit

This week I spent some time on the road. On the road as in traveling. On the road as in “off” the trail. Normally a double dose of “don’ts” when training. But I’ve learned there is no such thing as perfect preparation when training for ultras. Its not like I can just press the pause button on life to do this stuff.

When my red-eye flight landed in Washington, D.C. it was north of 90 degrees and 90% humidity. I’m used to running  while I’m traveling but this trip was a little more of a challenge. It wasn’t the heat so much as the schedule of afternoon and dinner meetings that took their toll. If I can’t run in the evening while on the east coast, mornings become a roll of the dice. I’ve just never been a morning runner. Waking up 3 hours early makes mornings that much more miserable on the east coast. I still managed a few very low-key runs.

Most importantly I was able to see Warren S and Martin V, two good friends of mine from my days living in DC during and after college. I haven’t seen these guys forever and it made the couple hours we spent together seem like minutes. Warren reminded me of the first night I met them. In the middle of a warm summer night in DC. Driving in the back of George’s pick-up truck with several cases of beer. No arrests. Martin reminded me of the 10ks we ran together. Like the Georgetown 10k. He pointed out that we did that race after staying out the entire night before eating and drinking a lot of nasty things. Then I remembered. Everything flowed perfectly for me in that race. Until I reached the finish line. And then I couldn’t control the flow. I continued running. Real fast. To the can. Not pretty.

Thanks for the memories guys.

San Diego 100 - Race Report

Ever tried to mix things up on a 100 mile run? Make it fun? Keep it interesting? Its not easy because it’s still, well, 100 miles.  

Whether it was the copious amount of Cabernet and the gineormous hamburger I had for my pre-race dinner, the Vespa drink and mayo-smothered turkey sandwiches during the race, or the hours spent on my elliptical machine at sub-aerobic heart rates for many months, something worked for me at SD 100.

Race Director Scotty Mills

The only problem with wearing a blue clown’s hat made of heavy felt for 100 miles is that after just 13 miles your head turns into a boiling tomato. So my vision of running 100 miles with a clown hat to “mix it up” quickly faded, and I flung the circus derby like a Frisbee at Rob M when I rolled into the Red Tail Roost aid station.
 

The San Diego 100 mile endurance run takes place in the Laguna Mountains 57 miles east of downtown San Diego. 2011 was the tenth running of the race which, by this runners account, is every bit as challenging as Western States. Sure San Diego lacks Western States’ vertical gain and loss, but it more than makes up for this in its more challenging technical terrain. Yes San Diego lacks the stifling Western States’ heat, but it counters with a long sustained climb at elevation at the end of the race. Its no surprise that the average finishing times of these two races is within 3%. 

One of the toughest sections of SD is an 8 mile climb which comes at mile 36, during the hottest time of day. I suffered here but loved the popsicle station around 2.5 miles into the climb. Here runners are offered a choice of a small or large popsicle, the large being the prized cherry/pineapple Big Stick I remember from grade school. Have you ever run with a Big Stick? I grabbed my ice cold 60 calories and quickly shuffled along.

Jen and I at aid station 

As I moved through the aid stations my crew was doing a great job at keeping me fed and hydrated. My wife Jen, Laura W and Rob M served me what I’ve determined was my magic formula – Vespa Drink and Turkey sandwiches. I started on this diet at mile 44 and by mile 50 an unusual and sustained energy crept into my legs. My heart rate dropped to a consistent 130 bpm, my optimal fat burning zone. I no longer had to eat gels every 30 to 45 minutes to sustain my energy as I had early in the day. 

Having now completed my third 100 mile race, I’ve come to realize that this sport is as much a selfless endeavor as it is a selfish one. On the grander scale, the hours of my solitary training to prepare for this grueling oddity are dwarfed by the hours spent by all the race volunteers and my crew and pacer who worked around the clock to watch my back. It is here that I give a special thanks to Rob M who, for the third time now, paced me to the finish line of another 100 miler. When I began to crack around mile 93, yelling loudly that we were sure as hell lost on this dark trail, Rob simply said “stop worrying about your map and just run”. At one point I was sure we’d missed a turn, thinking we’ve covered more ground than we really had. When Rob finally said “you think you are hauling ass and you’re just not” I knew it was time for me to shut up. Moments later we found our turn and began the long descent to the finish line.

As Rob and I approached the finish line I could see Scotty Mills, the race director, who I’d seen throughout the day offering words of encouragement to all the runners. Then I heard Jen and Laura W cheering for me, and I knew I had truly reached the end of this journey. Time was on my side on this one with a top 10 finish and a new PR of 21 hours and 46 minutes.

To my crew Jen and Laura W, all the volunteers (especially Bad Rats Scotty Mills and Tracy Moore), and most importantly my pacer Rob M, thank you all for making this journey one to remember.

Burning At Both Ends

After running the Bishop High Sierra 100k two weeks ago I was feeling pretty good about my conditioning, as well as my preparation for the San Diego 100 miler this weekend. But after catching a stubborn cold a week ago my confidence has been facing a stiff headwind. A cold in June? Yes.  I hate colds. What I hate more catching three colds in the last six months.  I don't remember the last time I had more than one cold in a year. Then again I don't remember ever training for and racing 6 ultras totaling 412 miles in six months. Did I mention I also have a job and a family? Yes, my candle is burning at both ends.

What I’m realizing is that I can’t take my health for granted, particularly now when I'm pounding my body like I am.  I’ve also learned that the little things—like good nutrition, adequate recovery and lots of sleep—are irreplaceable.  I’ve overlooked some of these and my immune system has paid price. Knowing this I'm going to do a few things differently now. Like not waiting until I'm sick to take vitamins and drink lots of water. Or trying to get my miles back up the week after finishing a 50 miler or 100k. Or not slowing down the social calendar when I really need the sleep. All common sense stuff, but stuff that leads to common mistakes. 


I'm looking forward to my next two races. Both 100 milers, and both within my grasp. As long as the candle doesn't burn me! 

Thank You. Hoka One One

It wasn’t long ago that I was having serious doubts about finishing my ultra racing season. Routine long runs, something I look forward to, were becoming nearly unbearable from the pain in my foot caused by a neuroma. I went to a podiatrist who did to me what western medical professionals do so well – he gave me drugs by shooting me up with cortisone. But the pain didn’t subside. Instead it lingered and seemed to get worse on the tough, rocky trails that I’ve been training and racing on. 

I experimented with several types of shoes, hoping the pain would just go away.  Trail shoes, road shoes, racing flats, anything I could get my hands on.  But nothing seemed to help.  Some shoes made it worse, while others fought off the pain for an hour or two. But inevitably the pain kicked in as soon as I started climbing hills or running on rocky terrain. All I could do was shrug my shoulders in frustration.

Then I tried Hoka One Ones.  A rather unconventionally designed shoe, Hoka midsoles are as much as 2.5 times thicker and 30% softer than the typical trail shoe. With the additional thickness, Hoka’s were designed with a significant rockering (curve) in the soles, helping runners to produce a quick turnover. The shoes have a very wide birth with 50% more surface area than other shoes.  Even with the thickness and wide surface these shoes are surprisingly light. My size 11’s weighed in a little over 12 ounces.  

 Just as soon as I started running in Hoka’s the pain from the neuroma simply stopped. I’ve been running and racing in them since April.  With a couple of hundred miles logged in them, including a 50 mile and a 100k race with some significant technical terrain, I’m pretty sure my neuroma is no longer a factor for me. Other than some customary blisters, I walked away from both races without feeling any pain in my foot. I even switched back to a conventional trail shoe to be sure and the neuroma flared up again.

Hokas come in two models with a third to be released very soon. The Mafete, which is designed for trails, is the bulkier and widest of the two. The Bondi, for roads, is a little lighter and has a slightly smaller profile. I’ve been using both on and off the trail with much success. One caution is that I don’t recommend the Bondi for trails.  I took them out on trail one day and rolled my ankle in the first several steps. A final note for Hoka neophytes—be sure to order at least a half size larger than you typical shoe size.

A third model, the Stetson, is due to be released in a matter of weeks and shares the Bondi light upper section and the Mafate wider footprint. My order has been in for a few weeks and my feet are getting anxious.

Thank you Hoka One One.  I don’t think I would be running and racing ultras without you.

Bishop High Sierra 100k - Having Trust

When Rob M and I arrived Friday evening in Bishop for the pre race dinner I quickly made a beeline to the beer garden that was serving up free local brew for runners. The restaurant was buzzing with runners chomping on pasta and garlic bread.  But when I lifted the clear plastic cup and pulled on the silvery spout,  a loud, hissing sound nearly knocked me off my feet.  The keg was already dead!

The Bishop High Sierra 100k is the first 100k I’ve ever run. Aside from its connection to So Cal Ultra Series, I chose this race because of its difficulty and reputation for old school charm. With two kegs killed before our arrival, the charm had warn off and the difficulty had begun!

We started Saturday morning under clear skies with the prospect of thunderstorms arriving in the afternoon.  I’ve never seen lightning during a race, and I was looking forward to some fireworks to keep my adrenalin flowing.  Even though lightening didn’t appear, the course didn’t disappoint. We climbed along a sandy and rock strewn trail for 15 miles and over several snow drifts until we reached the Overlook turnaround at 9’400’.  Here runners were required to grab a hole punch dangling from a post to mark their race number as proof they made the distance.

Surrounded by the majestic peaks of the eastern Sierra, we continued along mostly fire roads for another 18 miles at an elevation between 7’500’ and 8’500’.  At this altitude I chose to ratchet things down a little and save some energy for the miles ahead. Even though my watch was set to ring every 45 minutes to remind me to eat, I wasn’t getting enough calories, probably due to the extra effort needed to run at altitude. I devoured some chicken burritos at the Intake 2 aid station at mile 26.5, and washed it all down with Gingerale.  Man that tasted good.

Then I remember being passed by another runner on a climb around mile 29. I reminded him we weren’t even half way.  His double take said it all.  As the miles ticked away, my confidence continued to grow. I decided to hold back until mile 35 when we began the long 15 mile descent back down to Bishop. Again, I said to myself knowledge is patience, and patience pays dividends in this sport.

It dawned on me during the race that getting through the last portion of an ultra is more about trust than your god given talent. It's about the trust you have that the pain will eventually fade, and better moments are sometimes just around the corner. It's also knowing that this trust is constantly being tested, because sometimes even greater difficulties are around the corner.  But you keep moving forward, despite the challenges, and eventually you get through them.

When I reached Sage Summit aid station at mile 52, my trust was redeemed.  From here I could see the turnaround some 1,000 feet below. I knew I had to run down and back up 1,000’ of switchbacks, but I also knew that once I made the final climb, it was just over 5 miles to the finish and all down hill.  So after several more shots of Gingerale, I descended into the valley below and turned to make my way back up this stairway to the sky.  The Sierras were gleaming by this time, and the sun’s rays  were piercing through the clouds and highlighting the valley below.  Before I knew it I was making my final steps to the finish line.  My final time was 11 hours and 38 minutes, 4th overall and 2nd age group.

Another day at the office as Rob M would say.

150 Miles Down, 262 Miles To Go

Three races are now in the book. Avalon 50 mile, Old Goats 50 Mile and Leona Divide 50 mile.  All behind me.  So now comes the fun stuff. Bishop High Sierra 100k (10,000 feet elevation gain) next weekend, San Diego 100 mile (12,300‘ elevation gain) three weeks after that, then the grand daddy Angeles Crest 100 mile (with some 21,600 feet of elevation gain) in July.  To be honest I haven’t really been thinking about the road ahead as much as I’ve taken things day to day.  I think my body is ready for the challenge, now I just need to get my mind ready.

I’ll be heading up to Bishop next weekend with two training buddies Bino M and Rob M.  This will my first time running Bishop and I’m looking forward to getting on the trail up there.  The course ascends to over 8’500 feet with most of it at 7,000’ elevation or higher. It will be interesting to see how my body handles things up there.  Whatever is to come, I’m excited about running a low-key, old school ultra event which this race is known for.  


Below is a profile of the elevation of the course.  Note the arrow which is the elevation of Denver just to put things in perspective! 

Bishop High Sierra 100k Profile

Can A Runner Learn From A Boxer?

Today I was on my elliptical machine churning out a few miles before going to work and I happened upon an article on Manny Pacquiao in the Wall Street Journal.  What caught my attention was the article’s focus – which is on Pacquiao’s conditioning methods.  Pacuiao’s has won world titles in eight weight classes – from 112 to 154 lbs.  This is incredible to say the least.  His record going into this weekend’s fight is 52-3-2 with 38 knockouts.  He is favored to win against Sugar Shane Mosley who is 46-6-1 with 39 knockouts.  Of course anything can happen.

So what is so special about Pacquiao’s conditioning methods?  His abdominal work.  The guy is grinding out 2000 reps daily of core work that is, well, inspiring.  My routine of 100 reps daily has just been ratcheted up.  He’s also incorporating a lot of running including hill, interval and obstacle work.  With an ability to take his heart rate north of 200 bpm and hold it there for a “long period”, I can see how he simply wears down his competition.

Any lessons here for us ultra runners?  If you want to maintain good running form for the long run while minimizing injuries in multiple areas, core work is critical.  How many sit ups or crunches have you done today?



Image: xedos4 / FreeDigitalPhotos.net
     

2011 Leona Divide 50 Mile Race Report

I don't normally post from my Iphone but since I'm at my kid's swim meet today with no Sunday paper, I'll indulge.

The 2011 Leona Divide 50 mile race was held yesterday with a record attendance of runners, good weather and great race support.  In her second year as race director, Keira Henninger has moved this once salty ultra classic into a made-for-all trail run replete with a 30k, 50k and (original) 50 mile distances.  Over 400 registered for the events, far overshadowing the 150ish that historically ran the 50 mile.

One of the best things about Leona Divide is the trail, which is  uniquely varied in terrain, elevation and temperature.  A blend of truck trail and single track (nearly all on the Pacific Crest Trail) moves like a snake through a constant mix of climbs, descents and rolling flats.  Temperatures started in the high 30s/low 40s and rose to the mid 70s.

My only gripe about the "new" Leona coarse is the added PCT section from miles 25 to 28 and 32 to 35.  Here runners must share a very narrow foot-wide trail along the side of a very steep slope while running in both directions (sometimes quite fast).  Don't get me wrong here.  I'm a big fan of single track trail, but not on a narrow two way section of a race the has ballooned in size and will probably continue to grow.  Slower runners are asked to stand aside for the faster runners which, given the very narrow and steep terrain, means stopping and leaning against a  grade some 20, 30 100? times for some of the back of the packers!  The old coarse had a similar problem but seemed manageable with fewer runners.

I went into Leona hoping to break 8 hours and if not then at least break my previous time of 8:15.  Just before the 6 am start we runners were entertained by the Jimmy Dean show to loosen us up.  Once underway I was feeling excitement and found my rhythm in the first 20 miles. But this was the first time for me running the new coarse.  Not a problem until I tried to gauge how far I had run.  When I hit Jimmy D's aid station around mile 25, the old turn around point, and found out I had another 5 miles to run to the new turn around, my excitement quickly turned to frustration.  Miles 25 to 35 was the new section and for me the most difficult. After the narrow single track, the course descends a long truck trail.

At one point after running alone for a good 10 mins and not seeing any trail markers I thought I was lost.  It was only seconds after I shouted several loud expletives that a runner rounded the corner.  Frustration turned, at least momentarily, to embarrassed relief. But as I continued down the long descent and then turned to make the long climb, I lost my sense of rhythm and doubt started to creep in. I reminded myself that these miles, 25 to 35, were usually the hardest for me in a 50. Too far from the start to feel good, and not far enough to feel the pull and adrenaline of the finish.  Knowledge is patience I reminded myself.

Once I made the climb I knew most of the remaining miles were rolling flats and a long descent. I got my rhythm and confidence back through most of this section and managed to pass several other runners.  I could feel the finish line by now which helped me stay on pace.  I rounded the last turn knowing my first goal was out of reach and not sure about my second goal. When I saw the clock I felt satisfied with a 5 minute PR for the course.  8 hours 10 minutes.

From excitement, frustration, relief, doubt, confidence all the way to satisfaction, Leona brought them all to me.  Just like a slice of life.  Another reason I like running ultras.

Keep it real runners!