A Year End Review

2010 was an interesting race year. It was a roller coaster of a year, with very challenging courses attempted. Here is a summary of the year:

January: Training

February: Training

March: Tom King 1/2 Marathon ...1:38....not bad with a cold/flu earlier in the week

April: Training in Saint Croix in the heat - preparing for N.O. 70.3 ......New Orleans 70.3...5:02 .......a PR! A great way to start the season...3 State 3 Mountain 100 mile bike ride...tough...hunkering down for IM Lanzarote

May: IM Lanzarote 140.6.....13+ hours...7 hours on the bike....very very tough course....nap on the boardwalk....a tough tough day!

June: Training in Leadville

July: Leadville Silver Rush 50 Mile Trail Run 10:04

August: Leadville 100 Trail Run.....DNF at mile 72....a big bummer.....rookie mistakes made....going back in 2011 for the Ledman

September: Franklin Classic on Labor Day 10K ......40 minutes and a 8 place finish.......Syracuse 70.3....whipped my 24 year old nephew, Timmy,....still got it...5:20...no PR....cold water....chilly day..tough bike.

October: Chillin out...decided to sign up for NF 50 Trail Run at the prompting of Daley......

November: Thanksgiving Day Turkey Trot 5k......19:18....2nd place for 40-50yr age group

December: North Face Endurance 50 Mile Trail run......toughest course to date....11:48...20,000 feet of elevation gain/loss..secured a victory over my 23 year old pal Daley :).....last race of he season.....

Christmas is 6 days away and I've got all my Xmas shopping completed, presents wrapped and going to try to relax over the holidays and focus on strength training....specifically my core....and waist down. I'm nursing a few injuries and have taken note of the following:

1. Lower left IT band....hurting still from the NF 50...hill running.
2. Lower left heel/Achilles...not a big issue....over came this injury with calf raises and stretches :)
3. Mid right achilles strain....this injury flared up intermittently throughout the season...calf raises... stretching...and indoor treadmill training was the key to recovery....not pushing it.
4. Exercised induced asthma..struck at mile 62 in Leadville and again during a training run in Golden CO, think I've got this issue now under control. I'm going to need to train in conditions that cause it to flare up so I can take an inhaler and make certain that it'll do the trick...don't want to try it for th first time during the LT 100 in August.....

I'm going to begin working on my 2011 resolutions, but for now, pretty happy about experience gained in 2010...Heading out in the morning for Denver, then back home on Wednesday night or thursday am.

Cheers!

Amazing Race.....A Test of Physical and Mental Strength

The day started at 3AM PST when the alarm rang and I arose from a very light sleep. I had all of my gear prepared and i headed out the door to meet Daley and Nichole about 10 city blocks from my hotel. It was a chilly morning in SF - temps in the 50's but damp. We made it to the race check in around 4AM, about 1 hour before the start. After checking in, which was simple, we grabbed some hot coffee, made small talk with other participants. Ran into a couple of guys that did LT 100 - they finished - I didn't. There was a very little drizzle as we waited under the heating lamps. I gave my extra pair of gloves to the young bull. I was in my under armor pants and had a NF tee shirt on with a NF pull over. I was also sporting a Under Armor stocking cap which came in pretty handy thru the first 15-20 miles.

So the start of the race.... it was down hill for the first mile......which I commented to Daley.....remember this because we'll be running back up this on mile 49. We started in the back quartile of the group in the dark at a 5:07AM start. As we climbed the first few miles we had a great view of the headlamps in front and behind us - in silence - it was cool - literally and figuratively.

At about mlle 4 we hit the crest of the climb and had a 2 mile descent on Rodeo drive, a part of the course that we'd see again on our return. I was sporting 3 lights - 2 around my waist and one on my head. This was the plan. I needed lots of light as I had planned on running the first descent hard to see if the young bull would follow. A little cat n mouse early in the race. I actually thought he took the bait and followed my lead. Only at about mile 8 did I realize that he wasn't behind me. Keep in mind at the start of the race it's actually congested before you spend the back half in virtual isolation. As I ran the descent at a sub 7 minute mile I could only think that this might hurt me later in the race.

The advice that I have been given and I have subsequently gave....always walk up hills....no matter the incline in an endurance race. As Daley and I walked, fast, up the initial ascent others jogged past and all I could think was...they'll be paying for it later, which most did. Well, after I realized that Daley wasn't behind me at mile 8 I made the decision to begin running the hills, actually jogging them. Only the steepest of hills did I walk in the first 30 miles of the race. I did pay for this strategy late in the race as I couldn't run a down hill if my life had depended on it or if Daley was catching me.

The day was long, as I went through the various aid stations I wolfed down red potatoes, potato chips, hot chicken broth, M&M's, cookies, Brownies and other goodies. I would see Nichole and ask her the whereabouts of Daley. I picked up about 1.5 hours thru mile 27 which I maintained throughout the finish of the race. I must say though I actually thought that he was gaining time on me so I pushed hard thru mile 46 and struggled to get to mile 49...a long 3 miles. I made friends with a gynecologist and a young dude from Vancouver from mile 44 thru 46. It is very important to find somebody late in the race to talk to and "run", which gets your mind off of the pain and make the time go by faster. If you are alone - it's becomes a struggle.

As I made my way down the final descent on Rodeo trail the sun actually came out. It was still raining and a rainbow had formed off in the distance near the finish line. It was 4:45PM and the sun sets at 5PM. Ironic, it only came out just to set. The temperatures dropped which made for chilly finish. Total time was 11 hours and 48 minutes. It was a very long day and super challenging. Arguably the toughest event that I've done to date......

Daley finished the race about 45 minutes before the 14 hour cutoff. These races are always interesting and the experience that you gain is pretty valuable. I'm betting that it never entered Daley's mind that he may not finish in under the 14 hour cutoff. When I was somewhere between mile 60 - 72 in Leadville as I struggled to breathe and keep my forward momentum it hit me hard that I may not be able to finish the race. A thought that had never entered my mind. As a result you have to approach these races with a lot of respect and a game plan.

This was the last race of the season for me and I am pleased to have another 50 mile trail run under my belt. As I look at entering 2011 I will reflect back on 2010 accomplishments. It was a good year.

Cheers!

Less than 2 weeks out........

Last week finished up with about 30 miles of run training along with cross training in the water and in cycling classes. Feeling pretty good. Started this week with a 10 mile trail run at 6.000 ft of altitude and 40F temps. A challenging run. Discovered my cold dry air exercise induced asthma - that resulted from my run on Sunday afternoon. Symptoms were identical to Leadville, which interestingly enough occurred at night when the temps dropped. So i'm thinking that I may that riddle solved for 2011 Leadville races.

Work is busy, but going to manage stress levels going into next week. Got a great massage tonight - lower back and legs were the focus, feeling brand new. This week I will be getting in 25-30 miles and then followed by 10 miles during race week just to stay fresh. 2 days out from race will get massage and will stretch and stay limber.

With this being the last race of the year - really looking for a good performance. This is a very very challenging course. No real flat straights to loosen up. Either your ascending or descending on this course. Strategy will need to be thought thru and managed on race day.

Life is good.

Cheers

3 Weeks till NF 50 Trail Run......Game On!

Managed to finish the week, STRONG! Got in a 10 mile run on Friday morning followed by calf and core work out. No issues with the right high achilles - that's HUGE! Yesterday I got up at 6AM for a 15 mile run with a local young bull and a bunch of U-30 triathletes. It was a beautiful blue sky morning, 55F when we started and 60's when we finished.

The course was all pavement, except that I tried to run on the grass, thru downtown Nashville. It was a hilly run which was good for the quads and prep for NF 50 Trail Run, which has more hills than calves and quads can handle. We averaged a modest 9 min/mile pace. The goal was to just put time on the legs and train at a slower pace. This is important because you do not want to go out too hot on a 50 miler, else you pay for it with a down on one knee BONK somewhere in the 30 mile zone.

Post run I iced down my right achilles and sucked down amino acids, recoverite and Aleve. It did the trick. I woke up this am popped some more Aleve, vitamins and H2O. Today is a cross training day. Swimming at the WCRC, long course, which will help the cardiovascular and endurance, with 1.5 hours of swimming. Going to jump try to get in a 2 hour bike ride before the swim. Would like to get in 3 hours of training today.

This week is a very important week to stay focused on staying healthy and not overdoing the training. I expect to get in 25 miles, all on the treadmill, 90% of which will be at a 10% grade or greater. 2 weeks out starts the taper, which admittedly I suck at, it is the hardest aspect of training. 1 week out is all about rest and staying loose while keeping weight off. Currently at 182lbs this am - which is 6-7 pounds heavier than I need to be for the NF 50 Trail Run. Thinking I go into the race at 177-178lbs, given the distance and need for strength. If I go in too light I will fade in the late stages of the race. That aint gonna happen.

Cheers!!

Training Resume's ........in San Francisco

Exactly 2 weeks post fall, I flew out to SF to meet the young bull for an attempt at running on the North Face Endurance 50 mile Trail Run. Two days before I went to a bone and joint doc who advised me to let my ribs heal for another 2 weeks. He also said in the interim I could do so cross training to keep my butt in shape. So with that I hit the pool and did a spin class. Two days later I was on the trails in Muir Woods National Park with the young bull.

By mile 3 on Saturday morning exactly 4 weeks out from the race the muscles in my back had loosened up and despite some minor discomfort I felt great!!! Game on young bull!! We managed to get in about 15.5 miles on the very hilly course a few miles outside of SF. My legs felt like they had a 2 week layoff. They were fresh for the run, but post run it felt like I'd been thru the meat grinder.

Saturday was a beautiful morning. We ran thru the fog, into the sun and back again. The temperature was probably mid to high 50's. The course itself is not very technical, unlike the Leadville Silver Rush 50 Trail Run. It is however, almost as hilly and challenging as the ascent and descent in Leadville, only minus the effects of altitude. See Pic below taken from the Muir Woods side of the Golden Gate bridge.




On Sunday am we managed to grind out 10.5 miles in the windy, foggy, rainy weather on muddy trails. On sore legs, the quads and calves were talking to me the entire time. At 4 weeks out, the timing was perfect to trash my legs and then load up on amino acids and proteins to build some muscle for the race. On Monday, we both flew out and back to work. Fortunately my #1 massage therapist was available on Monday night for a 90 minute rub down and work out some of the soreness in my quads, achilles and calves. I've been getting lot's of rest post SF training weekend, while doing some cross training - swimming, biking and running each morning. Run's have been 3 miles each day on the treadmill - so not to beat up my achilles - and allow my legs to recover, while I suck down proteins, antioxidants, alleve and lot's of water. Feeling good but tired. Getting up at 4:45AM for a 5-6:30 swim class, followed by a 5 mile run.

The plan for Saturday is to get in 10-15 miles on the soft treadmill. Realizing that this is different than trail running, just simply trying to keep the wear and tear off the legs while still getting in my miles. Also, will go for a two hour bike ride on Saturday as well. Goal is to get in 4 hours of training continuously so I'm prepared to put my body thru a sub 10 hour time at the NF50.

Cheers!

Training on hold..........

8 days ago I was clumsy enough to take a spill on the hardwood stairs. Needless to say - the stairs won. Sadie saved the day by calling 911 and getting me a ride to the Williamson County Medical Center. It was a full moon ..that's my story, morning glory.

As you can see from the picture below it was a pretty nasty fall. Cracked a couple of my ribs - very painful and has left me unable to train for my up and coming race in San Fran, the 50 mile North Face Endurance Ultra. Next weekend was suppose to be a training weekend on the course in SF. Not looking too good right now. While I feel a little better 8 days post accident - still a long ways from being able to run. I went to Prairie Life Fitness yesterday to do calf raises and quad work. While there, I decided to step up on the treadmill - at a 15 degree incline and walk at 3 MPH. Not a good idea. So I stepped down off of the treadmill and decided that I simply need to take it easy for the next week - if I want to have any chance of racing on Dec 4....





So the young bull has the psychological advantage right now. I'm taking this as an opportunity to heal up my old bones and joints. Doing a lot of stretching of the achilles, calves & quads. Unfortunately the core will suffer - a critical component for finishing an race of this length. When I raced the Leadville Silver Rush 50 trail run, my core is what sustained me late in the race and kept me from doing a couple of face plants. Post mile 40 it's a little difficult to keep your feet up and if they catch a root or rock it's your core that saves you. So......gotta keep the feet up.

More to follow....very very hard not to train.....going CRAZY **#$!!

Big Wheels Keep on Turnin.......

My achilles is feeling better today. Instead of taking the day off I decided to put my bike back together and go for a ride. My Felt B2 Pro has been sitting in a box since skinning the ass of the young bull in Syracuse. Got the machine assembled in about 15 minutes this am. Like in typical Queen fashion.........i got on my by and ride!!

Above is a picture of the Big Ring...........as we all know it's about the run. If I can't run because of my achilles - I sure as hell can ride. So I dropped it into the big ring and let it stay there. A great quad burner today. Kept it in the big ring and let the quads burn. I love the way it hurts ....... Come NF 50 in 6 weeks my quads will appreciate the classes that I've taken them to.

Got a 2 hour "massage" today at ME - all I can say is .......W-E-A-K!! Got a talker when I simply needed my calves and achilles worked. They never seem to listen. My gal in Denver is OUTSTANDING. Against my better judgement I got a massage in Nashville, getting my massage lined up in Denver this week :)

Anyways - training hard for NF 50.....It's going to be a great day ....I'm certain.....


Cheers......


The Baker

6 Weeks till the Baker Delivers Some Humble Pie

Last night I ran with the Denver Trail Runners Club in the foothills of the Rockies. To warm up I ran 2 miles before the group arrived. The runners are usually divided up into several different groups. I try to run with the average running group not the fast group. Last night however, I managed to get with the fast runners. These cats like to run up hill at a 9:00/mile pace at 6,500-7,000 feet of altitude. Needless to say it was a real blood pumping run. During the first 5 miles I was anaerobic and then my endurance training kicked in and I was able to run very comfortably with the group.

Well, it's 6 weeks till the last race of the season. I'm getting anxious but enjoying the build up to the run. A 50 miler requires patience and lots of it. The tendency is to want to run this distance - when it requires walking every incline, no matter how slight. You can actually run the inclines during the last 6-7 miles as you'll know just how much gas you've got left in the tank. During the Leadville Silver Rush 50 I wanted to push it early, but waited till I got warmed up over the first miles of the race, which I never broke a 9 minute/mile pace. At mile 30-40 of the race I hit the proverbial wall. I walked for a very long time and was falling asleep due to a glycogen low. It took me an hour and sucking down water and hammer gels to recover. When I did I felt fine and finished, for the most part, pretty strong.

A 50 mile race is the equivalent to a full Ironman. While probably difficult to understand it is the real deal. It is challenging both mentally and physically. One has to go in prepared and very mindful of nutrition, hydration, pace and alert to what is happening to their overall physical and mental state throughout the race and respond accordingly.

Below is a picture of the Leadville 100 Trail Run at about mile 18-20. Sadly enough I never made it back to this part of the out and back course. This area of the course is between Fish Hatchery and Half Moon aid station. It was at Half Moon aid station that I DNF'd.....Mile 72 a big ass bummer.

Tomorrow I've got to get in 10-12 mile run. It'll bring my run mileage up to 40 miles for the week. I'm planning on getting a 2 hour massage on Sunday :)

Anyways ...... still lots of training to go. It's my white room.....

Cheers!

North Face Endurance 50 Ultra Run

The training continues ........ major focus is on the run. I've been nursing an "overuse" injury on my left achilles, so my training was more of a rest week, last week - only getting in 25 miles. Today was a very warm day to run mid 80's fall afternoon 12.6 mile run at an average speed of 8:45 mile. Walked all hills to take the strain off of the achilles. Felt really good, despite a very late night on the town with guests in town. Felt even better last night :).

I've got a busy week in front of me, travel, meetings, etc. the usual stuff. All is going well on the work and home front. Weight is 3-4 pounds over where I need to be come race day - but as they say - train heavy - race light. The interesting thing about 50 mile endurance races is that you actually want to go into the race a couple of pounds over a 70.3 IM. A 50 miler is like doing a full IM. The body takes one hell of a pounding.

Below is a picture of the Leadville Silver Rush 50 mile trail run. This was a very difficult track - at altitude. Hoping that San Fran track is easier. Thinking that it will be.







Gotta get my rest this week and goal is to get in 40-50 miles while working calves.

Cheers.....

Syracuse IM70.3 Results and North Face 50 ......

As predicted Syracuse IM 70.3 was a learning experience for the young bull. TP was able to put together a good race but not quite good enough to take down the old bull. It's all about the run.....


Out of 1,610 finishers on the day, I was able to place 442 overall. I had to dig out of a hole getting out of the water in 971st place with a time of 42:04 which is a 2:00 100M pace, my average in the pool. My PR is a 1:45 100M pace in Australia. I struggled during the T1 as I could not feel my hands or feet, numb from the swim. The water temps were lo 60's at best. I actually think that I was becoming hypothermic as my motor skills out of the water were lethargic.

On the bike I began climb back up the ranks with a 19.8 MPH pace on a hilly Syracuse landscape. It wasn't the hardest bike course, however it wasn't the easiest either. Top speed was a little over 52MPH on a misty 1/4 mile descent. With an overall time of 2:49 coming off the bike I was 476th overall and my T2 was brisk 1:46. Speaking of brisk, I never felt my toes on the bike as they did not thaw out from the swim. It actually was about at mile 4 or 5 on the run that I got back feeling in my feet, except for my last 4 toes on my left foot which remained numb the entire day.

With my ever unreliable spotter on the course attempting to provide me scouting advice on the young bull it looked like I was about about 35 minutes behind total time and clock time 23 minutes or so. Or at least that was my glycogen deficient calculation, which on my worst day is better than my ever unreliable spotter.

I came off the bike and ran the first 2 miles hot, which served me up a nice full abdomen set of cramps. This forced me to take very shallow breaths at which time I decided to walk and get my HR down and take deep breaths, pushing out my diaphragm to rid me of the cramps. It actually did the trick - a minute or two investment - paid dividends as I picked back up my pace. At mile 6ish my spotter told me that I was still 23 minutes behind the young bull - race time - not total time - which made no sense to me other than all I could think is that the young bull had decided to go for it early in the run. I was confident that if he was pursuing this strategy that he would inevitably blow up and be reduced to a slow walk at some point around mile 8 or 9 and I would surely catch him.

My strategy at mile 6 was simple - run as fast and as hard as I could without blowing up. 6 miles in the scheme of things was a 45 minute drill in my mind - and surely i could push it to the limit for 45 minutes. In the end I ran a 7:46 mile pace on a hilly run course that was touted as a flat or downhill course - which was absolute bullshit - Young bullshit!! My run place was 321 overall out of 1,610 finishers, top 20%, good but not great.

At the end of the day I finished at 5:22:47, while the young bull completed his first 70.3 in 5:38:45 - not bad for a swimmer. The weather conditions were overcast, light drizzle on the bike and overcast 60's low 70's on the run - perfect conditions for a good old fashion upstate NY ass whoopin!!

So like the song asks the question .......... Where do we go from here ..........? My answer San Francisco on another young bull hunt :)

Daley if you're reading this ........ you better be bringing you're A game to the North Face Endurance 50 mile Trail Race. This distance isn't for boys ......... there is a good deal of strategy involved. To boot, nutrition and mental discipline plays a major role. Go hard early, pay dearly for it late in the race ......... don't go hard enough you may not be able to make up the time to catch me ........... eat too little you'll create an unrecoverable glycogen deficit.............eat too much you'll get to see your nutrition on your shoes......a lot to consider. Having successfully completed the Silver Rush 50 Trail Race in Leadville at an average elevation of 11,000 feet I've gone the distance and have a good idea just how hard to push it.

Lot's to think about........and so little time.

Headed out for a run.......

Cheers!!!!

Youth vs Experience .......

In less than 5 days the inaugural Syracuse IM 70.3 will start. Based upon the wave start I'm expecting to be getting in the water about 25 minutes or so after TP, a young and inexperienced triathlete. This is TP's first go at this distance race. It'll be interesting to see how hard that he goes out on the swim and then on the bike. Fortunately I will know his time when he exits the water as well as at the mid point on the bike course as I will have my scouts keeping track of his pace so i know just how hard to push on the bike.

I'm expecting TP to go hard in the water and on the bike as this is the only place that he will have a prayer in putting any distance between us. My goal is not to beat his time but instead to catch him on the run. This means that I will most likely have to close a 35 minute gap coming out of the swim. I should be able to pick up 2 minutes in transition and 5-8 minutes on the bike, leaving me 25-28 minutes on the run to make up. With an expected 7 min/mile pace I should catch him in the last 2 miles of the run. My bet is that he pushes way too hard on the swim and even harder on the bike in the early stage that will create a glycogen deficit that will cost him dearly on the run. I'm thinking that he'll average a 9:30 mile on the run, with the lactic acid build up in his quads :)

Despite the fact that I am under trained on both the bike and swim I'm still most confident that my deliberate pace and careful attention to my nutrition and heart rate will deliver me to the tape before my young competitor. Last fall, In Canada, my 27 year old buddy that I train with thought that he could take me and I beat him by more than 30 minutes and he had a few races under his belt and was trained up for the course.

Sunday will be a very fun day................... for the old bull.

Cheers!

2 weeks till IM Syracuse 70.3

Since IM Lanzarote I've only been on the bike 3X and 4X in the water. With a focus on trail running, my legs are very strong from running at altitude long distances over very very hilly terrain. I had my first "long" bike ride yesterday, clicking out 50 miles in about 2:40 minutes on a tough track, steep climbs and windy conditions, as well as heat in the 80's. I wasn't the least bit fatigued when I got off of the bike, felt good. My HR averaged about 130BPM and my lungs were good, although I'm still a bit congested - not sure what the deal is there.

This morning I swam with my Excel triathlete training group in a 50 meter wave pool for 1.5 hours. I can say that I was a little tired from the swim - or maybe from all of the beer that I drank last night at Carla's gig - most likely the latter. It was a good way for me to start my day. I'm heading out shortly on my bike to Prairie life to work my core and hit the tread mill for a couple of miles. I haven't run but once since Leadville as I'm nursing a pretty serious IT band problem. I've been doing my stretches twice a day as well as hip strengthening exercises that Daley Ervin provided to me. The good news is that I did not feel it all on the bike yesterday. We'll see how it goes tonight. I'm not really planning on doing much running at all between now and IM Syracuse 70.3. Speed work may deliver me a set back with my IT band so i'm going to keep my fingers crossed and hope that I can put together a good run on race day. There's no reason why I shouldn't be able to do a 1:30 1/2 marathon, unless my IT band acts up.

With just two weeks to go I'm going to focus on the bike and swim. Need a 35 minute swim and be out of T1 in 40 minutes. Should be able to put up a 2:50 bike time and T2 transition of 2 minutes and with a 1:30 run I'll be cutting it close to a sub 5 hour time. The math always looks easy - however - it's a different computation on race day. A flat or drafting penalty could derail any plans and the bike ride is always a guess. Could be a 3 hour bike from the looks of the website.

Till then - I will train hard and will not have any meaningful taper going into the race. A taper seams rather silly after Leadville. A 5 hour day pales in comparison to 18+ hours of running 2 weeks ago. So as I always say......go big or stay home!!

Cheers!

PS - Enjo the pics from Leadville.

Leadville Results

Well it's been 2 weeks since I competed at my first Leadville 100 Trail Run. Lot's of lessons were learned on this picture perfect race day. Let's start with the good......I had a great crew that was extremely supportive and patient throughout the race. They were at every allowable aid station with food, drinks and most of al encouragement. You cannot underestimate the impact that a crew has on your race and ability to stay motivated. My pacer, Daley Ervin, was as good as you get. Pushed me when needed and kept me on a very strict schedule with the nutrition and hydration. The other participants offered words of encouragement, a very different environment from a triathlon.

The day began at 2:15AM when my alarm went off in the RV at the MayQueen Campground. The view from our campsite of the lake, Sugarloaf pass and the stars at night was spectacular. After gathering all of my gear the rest of the crew, except for Daley my pacer, got out of bed and all headed into town. It was a chilly 45F morning so we stopped into Provin Grounds, a local coffee shop. We kept warm, at some danish and slurped down some coffee. There was quite a bit of nervous energy waiting for the gun to go off at 4AM. I reminded myself that I had spent 4 weekends in Leadville training on the course and more specifically running/hiking the hardest parts of the course, Hope Pass , Sugar Loaf and Twin Lakes. Of the 800 competitors I was certain to be as or more prepared than the majority of them. In fact I was confident that I was in the top 10% - a number that would get me the large belt buckle for finishing under 25 hours. Confidence is a good thing, but on this day it was a liability. Having trained with people who have finished the LT 100 numerous times and also DNF'd as well I figured I had my mind around the do's and dont's. I get into this later.

When the gun went off at 4AM my heart rate was already at 145BPM running a 9:30/mile pace - down hill. I knew that it would settle down. Between the coffee, excitement and altitude it took 13 miles or more for it to get down to a 135 BPM, which is still higher than I normally burn at. I had my schedule for the day and I was determined to stay on it. Which I did through mile 50 at the turnaround in Winfield Station, where I was weighed and checked out, just fine. I was feeling pretty good in Winfield but didn't take in very much nutrition which I think was a mistake as I headed back towards Hope Pass, for a steep ascent. Having ran/hiked Hope Pass 4X during training I was surprised at how much steeper it was on the initial ascent over Hope on my way to Winfield. Running Hope on 40 mile legs is an entirely different game than on fresh legs. The return ascent was a brutal climb that brought me to a stop on numerous occasions despite Daley's encouragement and push to get me over the pass. What I did not realize was that my lungs were beginning to fail me. Of all of the set backs that I was concerned about during the race I never would've thought that my lungs would actually be the issue. I thought my achilles or knees would be my issue, but they were fine, relatively speaking. After reaching the peak at Hope Pass I had a few things to say to Hope......none that I should repeat. Needless to say i was very pleased, but must say it kicked my ass. We rested for 5 minutes at the Hopeless Aid Station where I had the best damn chicken noodle soup and ate my cinnamon pop tarts. I knew that I was getting tired but was just happy to run down the mountain. We made pretty good time and I was able to actually run quite well as I was putting 60 miles on my legs - a new frontier - it was the farthest I had ever run and i was only 15-20 minutes behind schedule as I entered Twin Lakes aid station and medical check in. All went well and i got through the aid station just fine, but too quickly. I was in trouble but wasn't willing to recognize it and should've call a time out and regrouped. However, I still had a good shot at finishing under 25 hours and determined to keep pushing - a mistake that would deal me out a DNF at mile 72.

As Daley and I climbed out of Twin Lakes I was having serious problems breathing. I had to stop every 15 feet just to catch my breath. I had developed a rattle in my chest and was coughing up crap. I was certain that I was developing Pulmonary Edema a potentially serious condition. My other concern was my blood pressure and if it had risen to a level that was dangerous given my leaky heart valve. As we pushed on the sun set and the temperatures dropped fast. Neither of us had enough cold weather gear as we had planned to make it to the Fish Hatchery, where our dependable crew was waiting with hats, jackets, etc. for the final push up Powerline and over Sugarloaf and then down hill 15 miles to the finish in Leadville. As I began to get disoriented walking through the woods, many racers passed us as we stopped often to rest. We averaged a pathetic 1.5 MPH pace. It seemed like it took us only forever to get to the Halfmoon aid station. As I stumbled through the woods in the dark with my head down I knew that I may not be able to finish the race. I also knew that I would have to make it through the medical checkin and see what was happening to my lungs.

The docs at the halfmoon aid station checked my oxygen level in my blood and it was in the low 80's, not a good thing. In addition, they could year the rattle in my chest and concluded that I was at high risk for pulmonary edema. They took me from the main tent to a warmer tent. In the transition from warm to cold to warm my core temperature dropped and I knew that things were going to get ugly fast. They did and I began to shake uncontrollably a place that I'm familiar with so i didn't get too panicked but everyone else did. They got me inside a sleeping bag and 3 guys began rubbing and shaking the sleeping bag to create friction and heat. It worked. The head doc then gave me 3 options (i)airlift me out and take me into Denver (ii) take an ambulance to the local hospital or (iii) have one of the race officials take Daley and I to the local hospital in the back of his Suburban. With about 10% fight and 90% wanting to throw in the towel I held up my wrist and they cut my race band and my day was done. I couldn't believe that with just 28 miles left in the race I pulled a DNF. I still can't believe it. I never would've thought that I would not finish - in fact the thought never entered my mind till about mile 68.

Come to find out my blood pressure was great at 110/75. So no problem with my heart. The issue was my lungs and lack of oxygen in my red blood cells. At low levels it can cause heart failure - not a good thing. So my decision (maybe not mine but the docs) to throw in the towel was prudent. Live to fight another day. And fight I plan.

In hindsight I need to take my time, not worry about a 25 hour cut off. Take my BP at every aid station. Rest at the later aid stations and think through and plan for the worst, have the proper gear. Also, keep my cell phone with me as I could've googled and researched pulmonary edema and what to do for it - like drink water - when I stopped for fear that it would make the situation worse. Also, go to Leadville 2 days before, by myself to chill and rest and prepare for the race. Go to bed by 7PM the night before in Leadville so I can roll out of bed at 3:15AM and get 8 hours of sleep, have a good breakfast and be well rested.

Overall it was a great experience. Running 72 miles was a challenge. Right now it's Leadville 1 and Theodore 0. I will be back in 2011 to attempt the Leadman, which only but a handful are able to accomplish. It's a double or nothing play - old school.

52 Hours to Race Start....But Who's Counting???

I'm prepared as I'm ever going to be. Always feel like I could have gotten in a little more training, a little more rest, a little better nutrition, managed stress at work better, etc., however, race day is almost upon us all and there is no turning back. Running 100 miles will be the most daunting endurance event attempted thus far in my life, at altitude........ I enter these races to test my mental toughness and disciplines with the expectation that it will favorably impact other aspects of my life, both personal and professionally. I have to say that the LT 100 has me a little concerned, although I've run all sections of the course numerous times I've never put it all together in under 25 hours. My game plan is solid, preparation is most likely better that 90% of the other participants so the odds favored the prepared.

I expect many challenges throughout the day but will persevere and will do my very best to stay with my game plan - even though I know that I'm going to want to run harder in the beginning. I've been warned by all of the experts to simply pace yourself and be patient - two areas that I struggle with.

I've got a most excellent crew joining me for the race along with solid pacers - so what more could I ask for.........hmmm let me think......a time in under 25 hours.

Going to get some rest before the big day!

Cheers!!

The Taper is is Overrated Go Big or Stay Home!!!

The LT 100 is less than 2 weeks out.........getting most anxious to tackle this challenge. I have trained well. I have studied the course. I have spent 4 weekends in Leadville training on the course, learning it, understanding its twists, turns, ups and downs. I expect that I will have a leg up on 85% of the field on race day. My primary pacer, Daley Erwin, spent a weekend on the hardest parts of the course as well, focusing on the trails that he will guide me in on the back 50 miles in under 14 hours. This may seem easy, however, running 50 miles in 11 hours and following it up with another 50 miles in under 14 hours will only be accomplished by 10% of the field.

The Plan...........patience, diligence, focus and a simple but extraordinary level of perseverance will deliver a sub-25 hour performance on race day. Admittedly I'm concerned. Always second guessing whether you've prepared enough you enter the race not knowing if you have what it takes to complete a 100 mile ultramarathon. The LT 100 has the lowest percentage of finishers of all ultramarathons at 42%. Not certain if it's because anyone can enter or the combination of volatile weather conditions and altitude that result in many DNF's. Needless to say, I respect the course, the potential conditions, altitude and the distance to take it lightly.



I'm pretty excited about my crew team and support that I will have in Leadville. This is my secret weapon that other racers do not have. My team has super mojo that will undoubtedly have a big impact on my state of mind during the race. It's going to be a very long day for everyone.

In my next entry I'm going to summary my race day detail plans...nutrition, hydration, gear, pace times, etc. In the interim, I've dropped in some photos that inspire me..............love my little doggies that are much larger than life.

Last Training Weekend in Leadville

Another great weekend of training in Leadville. Daley Ervin flew in from San Diego on Friday to train on the course and at altitude. He did really well on the trails and overall. On Saturday morning we drove up to Leadville to get in an 18 mile run. We started at the base of Hope Pass on the the Winfield Station side then all the way to the tree line road. I had the pleasure of taking a spill on the descent of Hope Pass. No major injuries - just a bruised ego, a cut up right shoulder and right knee.

We kept a very moderate pace all day we took our time and really focused on the course and getting Daley comfortable with the course. Post run we had some big ass steaks at Quincy's. Walking sticks are a must - need to save the legs. This morning we rand about 6 miles in 1:10 from the exit at Turquoise Lake back to finish line. Therefore with some math applied I'll need to be at the corner of TL no later than 23:50, leaving me an 1:30 to finish the race. Backing into the numbers I'll need to be leaving MayQueen Campgrounds no later the 22:00 hours - leaving me 3 hours to complete the final 13 miles.

From now until the race I'll be doing some cross training to keep my cardio dialed in. The longest run will be 10 miles. Focus will be on calf and core workouts along with weekly massages to stay loose. The core will sustain you during the race and the calves must be able to take the pounding, not the achilles.

I've seen every part of the course - some several times over. In the coming week i will get organized with my gear and strategy for the crew, aid stations and pacing. In addition, I will focus on my weight. I've been averaging around 175-178lbs over the past three months. No more alcohol and a lean diet will taper me down to 172-175 lbs for race day.

There simply is no substitute for preparation. I'm very well prepared for a sub 30 finish and most likely a sub 25 hour finish - but there are too many variables that could derail both so mental discipline will be what carries the day.

Cheers!

Leadville Silver Rush 50 Mile Trail Run

The Ultra monkey is officially off of my back, kind of........ This past weekend I raced in the Silver Rush 50 Trail Run in Leadville, CO. At the last minute I entered the race, hopped a plane and arrived in Leadville 6 hours before the race start....for you mathematicians in the crowd that means I arrived at midnight. So with about 4.5 hours of sleep and minimal nutrition I hit the trails in Leadville. Being a complete novice I took the advice of some training pals and took the first 7 miles painfully slow. When I couldn't stand it any longer I decided to just run and listen to my HR monitor to advise on my pace.

There were several highs and lows in the race. The highs included meeting a bunch of cool people throughout the day, the beautiful scenic views of the rockies, water at the aid stations and crossing the finish line - albeit bitter sweet. This was my first ultra distance event and I decided early on that I wanted to race this course and see how hard I could push myself. This I did and was on pace for about a 9:30 time - until I took a detour at the last aid station that burned a solid 30-35 minutes along with the three diet cokes that I sucked down at the last aid station for energy to finish strong. Even worse was that I led another runner up the same path and detour. She would've finished in the top 5, most likely 4th place in the women's overall category if I was paying closer attention. This type of mistake was a HUGE bummer and I feel simply awful that I completely jacked her race. So the last 7 miles of the race I cooked in my juices trying to shake this moronic mistake ad decided to just run hard. This I did till the last 1.5 miles and realized that I was going to be unable to make a sub 10 finish and simply walked it in as other runners passed me by - a very hard pill to swallow. I learned quite a lot in this race that I plan to take with me to the Leadville 100 Trail Run in 5 weeks. The overall experience was worthwhile and I'm looking forward to the LT 100.

Ultra runners are a different breed - what I'm learning is that most of them are in the sport because they are running from something. This is their escape.

Here's to the "firsts" in life. As you get older there are very few - only this past weekend I experienced yet another. Lot's of "firsts" left on my bucket list.

Cheers!

Early Morning Run In Leadville

It was a beautiful morning in Leadville. The temps were in the low 40's and the sun was up at around 5AM. Will, Nancy, Tim and I got started at about 5:05AM and began from the starting point, Harrison and 6th ave. It was a 13 mile run to the May Queen campground. 50% of the run was on roads or dirt trails that were pretty flat and easy. There were some small ascents and descents on the first 5-6 miles but nothing major. The second 6-7 miles were on trails that were for the most part friendly. The good news is that at 4AM when we begin on race day for the 1st hour we'll be running with head lamps but the sun will rise before we hit the more difficult trails - which really weren't all that bad. It took us 2.5 hours this am but we stopped to take pictures and walked a good portion. On race day this stretch can be done in under 2:15, keeping my heart rate at 125BPM or below.

From May Queen to Twin Lakes it's 26 miles and it was the training run that I did a few weeks ago, which took me 5:15. But I was pretty spent after completing that section of the course - lot's of hills. From Twin Lakes over Hope Pass to Winfield 1/2 way point is another 10 miles, 7 of which are ascending and descending the mountain. We'll all be training on this portion of the course tomorrow morning.

This evening we're all going on a night run, including Margaret a 14X finisher at Leadville and has won it outright a couple of times. She is 62 and tough as nails. The purpose of tonights run is to navigate the power line section of the course in the dark. A difficult section that we'll all be facing late in the evening on race day. It'll be my first night trail run so going to take it easy to get some experience. We'll only be running/hiking 10 miles this evening. The temps will get down into the 40's or lower at the higher elevations, but right now there is no rain in sight. Going to test out my new camelback water system this evening, excited about this device that carries 64 ounces of water. This should last me 2 hours during the race before I'm forced to refill. The good news about this device is that my hands will be free - to a) brace a fall or b) enable me to carry my trekking poles.

This afternoon after getting in a few hours of work at Provin grounds coffee house we all went to the rodeo. It was a red neck rodeo as usual. The highlight of the rodeo was watching the young kids 3-6 yrs old try to ride the sheep bare back. They are some brave and tough little monkeys.

Well gotta get ready to go on our night run. More to follow and with more pics tomorrow.

Cheers!

Over the river and through the woods.........to Hope Pass

On Sunday we completed the second day of training in Leadville. Day 2 we started our run out at Twin Lakes and climbed our way to Hope Pass then onto Winfield station. The total run was around 25 miles, out and back. I was very conservative on the way out, keeping my HR at 120BPM for most of the time. This paid dividends on the return trip back over Hope Pass. The overall terrain on the way up to Hope Pass was a lot of up and downs through shaded woods. A lot of climbing. Could've gone faster but got with a good group of people and just managed a nice pace. Trip out was 3:15 and return was 2:30 as I was able to run hard for the majority of the time, which was aided by my slow pace over Hope Pass. I will use this strategy on race day. The only problem, is that on race day it's 40 miles out to Twin Lakes- so it'll be interesting to see how the legs are on the return from Winfield Station.

The only part of the course left to run is the first 13 miles which I believe is mostly road or flat dirt trails. So here's some simple math on predicting my times out and back:


Mile 1 - 13 2:00 Hrs
Mile 14- 40 6:00 Hrs
Mile 41- 50 3:15 Hrs
Mile 51- 60 3:00 Hrs
Mile 61- 86 7:00 Hrs
Mile 86-100 3:30 Hrs

Total Time Projected = 24:45

This seems plausible on paper, however come game day it could be a different story. I've got 7 weeks left of training to prepare for this race - hopefully it'll be enough. I could be a standard deviation of up to 2-3 hours if the wheels fall of the wagon in the late stages of the race. I also have not yet run the trails in the dark and will need to do this at least once before the race. Still time left to build muscle mass required in the quads and calves for climbing and descending.

Below is the view from Hope Pass. What did I learn on day 2:





1. Need trekking poles
2. Patience on the climbs are very important
3. Hydration and caloric intake are critical - being consistent with timing
4. Running back from Hope Pass is a good thing as it gets the blood flow back to the quads
5. Be prepared for a change in weather - it sleeted and rained on us
6. Stay focused on HR and pace
7. The crew and pacers are critical to my success
8. Must train on hills and speed walking to succeed

This weekend I will get in at least 40 miles - day 1 hills - day 2 10 miles of speed walking and 10 miles of running at a descent pace.

Training regimen will be changed drastically from triathlon to trail running prep.

More to follow

Day 1 of LT 100 Training Complete!!!

SUNRISE IN LEADVILLE A BEAUTIFUL DAY FOR A 26 MILE RUN..................



Where to begin. Well to start, I got very little sleep last night due to elevation. I woke up every hour. Breakfast was held from 6:30AM - 7:30AM and then we were transported via bus 13 miles into the course to run to Twin Lakes. It was a postcard morning and day for that matter. Sunny with some clouds, 48F this am and a high of 68F this afternoon. Here are some quick stats for the day before I delve into the details of a rather challenging 26 mile run through the Rockies:

5:15 total run time for 26 miles (too fast)
4,100 calories burned (ok)
Average HR 126 (ok)
Time in zone 4:52
High HR 150
Calories consumed about 900 (too few need another 350)
Fluids consumed 112 oz or 7 bottles (too little need another 70 oz a big issue)
Consumed 2 Enduralites an hour except last hour (think that this was ok - but need to be very diligent and take them religiously)
Dehydrated at end of run
Faded at mile 22 ( climbs and rocky descents were a bitch)
Post race drank 3 cokes, ate 1/2 a chicken sandwich, a little pasta noodles and a nectarine
Drank Recoverite and took two Enduralites, 2 glucosamine and 2 vitamin E pills 1 hour post run
Took two Alleve - about 450mg
Icing calves and quads
Applied bug spray/deet due to mosquitoes
Used SPF 50 sun blog on neck, ears and nose along with lip block application throughout run

My feet took a pounding.......




Todays run was a great learning session. Here are the take-a-ways from today's run:
1. Buy a pair of trail shoes, need more cushion from pounding a result of the rugged terrain.
2. If you can run with someone that is going at your pace it is great for the company. But if not do NOT force it and run too fast. I went out too hot today and was feeling it. Hills and elevation take so much out of you - this is not a forgiving course.
3. Assemble a clear game plan for nutrition and stick too it - even if you're nauseous - especially hydration - it'll take you down!!!
4. Get through the aid stations - do not waste time here - it's too easy to do - discipline!!
5. More strength training is needed for quads and calves - must get stronger.
6. Above all stay focused with your eye on the prize - do not give up!!!
7. Break up the course into sections with goals for each one - be realistic.
8. Again - do not go out too hot - or you'll pay for it and suffer at Hope Pass


The 5:15 26 mile run today was very challenging. I'm having a hard time trying to wrap my mind around doing another 74 miles on top of what I did today. There are about 800 people that are signed up for the LT100, however only 100 showed up for the training session this weekend. I gotta say - if they have not ever done this course and expect to just show up and complete it - I've got news for them - they are in for a world of pain. This is truly going to test my endurance and mental game - which is why I signed up for the event. I thought, heck i can finish in under 25 hours and get this very cool belt buckle. I'm now thinking about how I'm actually going to complete this track in under 30 hours??? It's not a gimmee by any stretch of the imagination.

The course takes you through every type of terrain. Flat road, Gnarly trails with streams that must be traversed, well groomed dirts roads/trails and not so well groomed trails with lots of rocks. What's ironic is that we run through some of the most beautiful country in the world, but you cannot enjoy it because you have to keep your eyes glued to the trails to avoid doing a face plant or lose your balance and fall off of a cliff - seriously - no shit. I actually got dizzy and lost my balance several times today - that's why I'm trying to figure out how I'm going to manage my way through some treacherous trails 15 miles from the finish line. At mile 85 my legs are going to be trashed and I'll become very susceptible to falling - and there are some nasty nasty nasty falls that could occur - like knock your ass out - hit your head on a rock - face plant fall. This is where I'm going to need my most experienced pacer to help me - it's dangerous - period.

So today we ran to Twin Lakes- which is about 40 miles into the course and not far from the ascent to infamous Hope Pass. I learned all about the hazards of mid afternoon lightening strikes, changes in weather from 65F to 25F with sleet and hail in a matter of minutes. It's suppose to take 3 hours to get over and back Hope Pass - or so I was told today. We'll see tomorrow as the game plan is a 21 mile run over and back Hope Pass.

The run is really a run, hike, walk event. The terrain doesn't allow one to run it - except for the young studs that will finish in 16 hours - they're freaks.

What else ........ oh lot's of unique people that I met today. I ran for 1.5 hours with Fred a 62 year old man from Denver that has attempted LT 100 12 times and only has finished 5, yep that's right 5 times. Met a nice couple from Fairfax Virginia, a mountain guide from Oregon, a 26 year old John Deere salesman from Iowa, Andy from Denver and sister Mary Margaret from Wisconsin. All very nice people and willing to share their insights. There were also 1/3 that never have done the LT 100 before.

Overall a good day, except that Team USA lost to Ghana???

Going back to ice the legs and get my recovery in order so i can do it all again tomorrow....

Cheers!!

Leadville Training Weekend

Tomorrow at 6:30AM I'll be having my pre-race training breakfast with 100 other people that are most likely a little left of center. A bus takes us to the starting line for a 26 mile run at an average of 11,000 ft of altitude. When I arrived this afternoon it was a challenge to walk up 3 flights of stairs without having to stop and catch my breath. I strapped on my HR monitor as I left the hotel to the race HQ to get my gear. My average HR was 85-90 BPM that's 15BPM more than my average.

It's going to be an interesting morning. The weather is expected to be chilly, in the 30's at the start and then into the 60's by the time we finish. Potential showers or snow at the higher elevations. Still lot's of snow on the mountains here. Some great views - planning on getting some pics on my Iphone tomorrow.

Hydrating this evening, loaded up on pasta, got my energy drinks planned out and various supplements for the run. Most concerned about my achilles. The plan is to get down in 4.5-5 hours. Have no idea what the altitude is going to do to me - well actually I know what it'll do - but don't know the impact on my game.

Leadville is a very very cool town. Using this weekend to plan for the race. Getting an RV lined up for my crew along with some LT 100 shirts and memorabilia. Hopefully the weather will cooperate and I'll learn something. In life there are very few firsts when you're 43 yrs old - tomorrow will be a first for me to run a marathon at 11,000 feet. I'm excited and a little on edge about the day.

Cheers ...... Go U-S-A U-S-A U-S-A U-S-A U-S-A U-S-A!!!!!!!

PREDICTION - USA 2 GHANA NIL!!!!

Leadville 100 Training Camp

And I ran I ran so far away ......I couldn't get away.......

Got in about 10+ hours of sleep last night. A first in a while. It was a hot steamy day in Nashville. At 9:30AM I went out for a 20 mile run. The focus today was to control my pace and really begin practicing a a run-walk routine, which will be necessary to complete the L-T-100. Ran the first 10 miles at a 1:40 pace and the last 10 miles at the same for a total of 3:20 for 20 miles. It's interesting as a runner it's very counter intuitive to not "run" or "race" the 20 mile distance. This is the trap of a 100 mile distance run. It's a war of attrition - as only 42% of entrants actually finish the LT-100. The lure of starting off at too fast of a pace is so very tempting - but will inevitably cause you to fall out of the competition.

Today the temps were at 88F when I started my run and 94F when I finished. Lot's of sun - really - lot's of sun. I had on my sun block and started my run with 16.5 ounces of Sustained Energy drink along with 16.5 ounces of H2O. As usual the little piece of shit store on wilson pike was once again closed. So ever dependable - causing me to have to stop about 1.5 miles up the road at the recycling center and refill my water bottle from a hose - which was concerning as it was well water. The upside was that I took the cool water and and dumped it on my head and body - cooling my core temp. For the next 1 mile to the turnaround i felt pretty good - an important note - get the core temp down. As I recall from 70.3 NO and IM LZ 140.6 cooling the core temp with water was very important.

But back to the Sustained Energy Drink from Hammer nutrition. It really did Sustain me. Note to self count on this for LT-100. felt great while consuming this bottle - but only had 1 hours worth of it. Post SE I ate my shot blocks - which didn't do me so well in Lanzarote - but today - well they did the trick. Sustained Energy will be my drink of choice during the LT -100. I have to stay committed to it however - cause it actually does work. My hat off to the engineers at Hammer.

Post run today, circa 1:30PM, I decided to do some yard work - which was very much needed. Weeded and pine strawed pretty much the entire landscape. Finished at 7:00PM. So from basically 9:30 AM till 7:00PM I was grinding it out in the sun and heat. Drank alot of water and several diet cokes. So for you mathematicians in the crowd that's a 9.5 hour work out. Achilles are aching as is my back. Enough belly-aching.

Choked down a spaghetti dinner with the family, a Sunday staple. Pretty tired right now. Learned a few things today. Core body temp matters, SE matters but you must stay true to it and running or working out in the heat is a bitch. Mentally the day was not an issue. I'm expecting in the LT-100 run to explore the very darkest corners of my mind. Today there were no dark corners to explore just a long day. A hard start to a challenging week ahead of me. The family will never understand the challenges as they have a summer vacation in front of them and I'm glad that they can enjoy it and be kids.

In life there are peak and valleys. When you're on the peak you can only see forever, however when you're in the valley you can't see a way out - but only there ever is a way - because of one's will - it's a pretty cool thing. Simple peaks and simple valleys.

Cheers.

Leadville 100 Trail Run Training Begins.......

Official training for the Leadville 100 Trail Run has begun. Post IM LZ I took off 5 days to let the ol bod recuperate - then managed to get in 60 miles during the first week of run focused training. It's important to note that during IM training I was averaging 30-40 miles per week of running, building a solid base - which also included lot's of cycling as well. I've cut back significantly on the cycling and swimming, but need to introduce it back into my schedule.

This past week I managed to get in about 50 miles of running. 2 days of speed work and 3 days with longer runs. My longest run this week was about 18 miles, in Denver, when I got lost. My primary concern is keeping a watchful eye on the wear and tear on my achilles and knees. I've been loading up on Recoverite and L-Glutamine post runs. In addition, a heavier protein diet has been a focus as well. I'm trying to build muscle or re-build after breaking it down on the long runs. Keeping on weight has been a little bit of a challenge. I'm at 174 pounds right now - not feeling super strong. I've got to hit the gym and work my quads and calves to stay strong. Leadville is a slow and steady grind of a race - as much physical as mental - I'm thinking. Getting my rest has been a challenge as well - work has been hectic - little too much stress right now for my liking. In a general funk - but trying to keep it all together.

Oh - yeah - I forgot to mention - I've been on the trails in Denver trying to get use to the uneven terrain, strengthening my ankles, etc. This past week on my morning run, an out and back, I ran up on a rattle snake - yep - a rattle snake. It was very small - maybe a 16 inches long - but scared the **** out of me! I made Dwight Stone's olympic winning jump look juvenile. Needless to say - the rest of the week I stayed off of that trail.



Overall feeling ok - not great - but ok - a little burned out in all areas. Need to find some inspiration - and my MOJO. Thinking about signing up for the Steelhead 70.3 IM in Michigan at the end of July to keep me focused. Maybe head up their with the Fam - or maybe just solo. Would really like to do another 140.6 IM this year, but probably not in the cards as my trip to London and Ireland this fall with old bro and the Rents in late September along with a fall vacation will take me away from work more than I need to be right now.

Below is my training schedule for the 12 weeks leading up to the race:

Week Ending:

June 5 60 miles
June 12 50 miles
June 19 50 miles
June 26 60 miles
July 3 60 miles
July 10 60 miles
July 17 70 miles
July 24 70 miles
July 31 50 miles
August 7 60 miles
August 14 50 miles
August 21 30 miles
August 22 RACE DAY 100 MILES

That's about 670 miles of training over a 12 week period. Focus remains on staying healthy and to avoid developing any over use injuries. If I sense that - then I'll simply back off. Cannot enter a 100 mile run with any tweeks whatsoever.

Cheers!

IM LANZAROTE - HOLD ON TO YOURSELF - THIS IS GOIN TO HURT LIKE HELL!!

Well after 13 hours and 38 minutes my IM event on the Isle of Lanzarote came to a close. The time says it all.......well almost.

The day started with calm 70'sF waters of the Atlantic. A usual mass start, chaos, legs flailing, arms and fists smashing at the water and anything in its path. The swim start gets the adrenaline pumping, the heart rate rises 30 beats instantly no matter how you try to relax you simply cannot. After finding my position along the lane buoy the swim was one of my best - until rounding the last buoy and turning for the final 1/4 mile swim I was kicked in the left side of my face - knocking out a temporary molar crown that I had put in just prior to leaving for LZ. The shot caused me to pop up out of the water, stunned momentarily, then getting really pissed and even more pissed when I couldn't see who did it. It's not like you can feel sorry for yourself - so back on went the goggles, head down and swam for a 1:20 swim finish -2 minutes longer than my PR in Australia - but very pleased overall.

As I entered the transition area there were very very few bikes left???? My swim wasn't that bad.....good swimmers in LZ. I quickly thought - perfect - I will have lots of positive MOJO from the bike as I pass the clydesdales and athenas that exited the water before me. Well, what I learned on the bike was that in LZ there were some very very good cyclists as well. I did pass quite a few people but not anything near my usual performance. The bike ride was a bitch. A long long day on the bike. 7, yes 7 #*$*%*$ hours! This was a first for me. I have never spent 7 hours on a bike. The course was very challenging with a ton of slow long climbs that only seemed to never end. The descents were equally as frustrating due to switch backs eliminating my ability to get aggressive and make up time. Although by local standards there was "no" wind that day, by my standards there was plenty - all day. It seemed as though I rode for hours without much interaction with any other riders - except for a crazy scotsman that thought he'd just ride the IM course that day - no bib number - just an age grouper looking to ride with the rest of us. We played cat and mouse all day. I lost him at mile 80 when I stopped at an aid station to find Will Stinson with a flat. You could say that was bad luck - but actually we had just reached the highest peak and point on the isle of Lanzarote and had a 6-7 mile descent where our speeds reached over 40MPH. If Will hadn't stopped to use the bathroom and if his tire didn't explode there - Will could've had a horrific accident - very very very lucky - funny how fate works. That descent had cliffs with little protection if you ran off of the road. As we made it back towards the other side of the isle to bike finish I got my fourth wind and finished the bike at exactly 7 hours. Cannot tell you just how happy I was to be off of the Felt B2 Pro.


My bike to run transition was about 12 minutes. Why? Because I decided that after 7 hours on the bike I wasn't going to be breaking any records today and it was time to enjoy the rest of the day. I got a 10 minute massage from two very nice ladies from Ireland and England. In case I forget, I have to say the volunteers at this race were nothing short of awesome! After working my legs over pretty good and sucking down a bottle of cold agua I was up and headed out of transition - just as Will was entering the Bike -Run transition. As I was exiting I choked down a packet of Shot Blocks, bad move, as quickly as they went down they came back up - no problem - still felt good - I thought ... I'll just grab some cookies on the run at the aid stations ........ a mistake that I paid dearly for.

The run. Well this was my revenge on all of those faster swimmers and bikers, clearly they couldn't put it all together and finish a strong run. I felt really good when I started out on the run. For the first 13 miles I ran a 1:50, perfect i thought. All I had to do was to crank out a 2 hour 2nd half run and I would accomplish one of my major goals of the day - which was to run a sub 4 hour marathon. I was passing a lot of people during the first 14 miles - boy did I feel good. At mile 14 I was on pace - but disaster laid right around the corner. At mile 15, after drinking lots of cola and eating a banana, yes a goddamn banana, which is something I have never done on the run but was forced to because there were no cookies and I couldn't keep down my shot blocks - nutrition was my downfall on the run. It's a simple mathematical calculation of energy used versus energy replaced via calories and overall hydration. Albeit hydration was an issue per se it was lack of glycogen was. After a emptying my stomach at mile 15 on the run and a nap on a very warm stone bench I was abruptly woken by the spanish red cross shouting finito at me - well as you can imagine I had just a few words of advice for them - one's that I will not document in this blog. Nevertheless I was up and back at it doing the shuffle till about mile 22 - when a young austrian 25-29 age grouper slapped me on my butt and said..."come on just a few miles left, run in with me". What is interesting in the sport of IM or endurance is trying to understand how the mind works. What motivates an individual? where do you find inspiration? Not quite certain whether it was the slap on the ass, the fact that there was just 4 miles left to go, if I wanted to show a 25-29 chick from austria that I could hang, the challenging of the male ego or I simply just wanted this day to be over with, I found my MOJO and ran about an 8min/mile pace to finish the day.

After crossing the finish line I experienced the IM high of endorphins kicking in and huge relief and sense of accomplishment. I knew that this would be short lived as the sun was just about to fall behind the mountains and the cool evening air was going to send my core temperature plummeting and I'd be in the med tent. So I just went directly to the med tent got an IV along with blankets that I wrapped up into and stayed nice and warm, watching people enter the tent that were actually in bad shape. This post race IV really helps me in my recovery and stabilizing my chemistry post race and has become actually part of my race.

I very slowly made my way to gather my gear bags down at the swim start along with my finishers t-shirt and a baguette of sorts in the meal tent. I then made my way back to the finish line at which time both Will and Kathy had just finished....yea!!

All three of us trained hard for this event and completed it safely, which was not something to be taken for granted on this course - or any IM course for that matter. The day was ending and we went back to our favorite little italian restaurant for some food. Kathy got a steak as I recall, thinking that Will and I sucked down pizzas. Life is good.

As does happen during any IM event, you question yourself....."what the hell am I doing out here? Why am I doing this?" Then shortly thereafter bad thoughts enter your mind .."I'm never doing one of these damn events again. What was I thinking in signing up for the Leadville 100 trail run???" These thoughts only occur during the race and maybe 1 hour after the race. By the time you wake up the following morning you've taken measure of your accomplishment - which very few people on the planet can lay a claim to - and the planning for the next event begins.

The post race party was a lot of fun. Lot's of cool fireworks with our new made friends from Atlanta GA. A few beers, a shot of tequila for Will and back to the Villa.


Will I ever go back to Lanzarote - the answer is simple - yes. Not certain when or with who, but I will be back. On this day the Isle of Lanzarote got the best of me. I'll be back to pay my respects that are clearly due but more importantly kick its ass!

Cheers!

Hell on Earth - World's Toughest Ironman

After being redirected through Charlotte, then on to Philly and Barcelona we made it safely, bikes and all to the Isle of Lanzarote .....aka the "Devil's Den". As you can see from the picture above - this is what this isle looks like. A volcanic isle made up on a rugged landscape from spewing volcanic eruptions over thousands of years. I haven't quite figured out why anyone would live here - including even the snakes and lizards.

The wind on the isle redefines the word. It is not wind - it is a constant category 2 tornado. Words cannot do it justice. Needless to say it is going to make for a dangerous bike ride - not the ascents - but the descents - which I like to tuck and do the Bode Miller - may have to change the plan.

Today was our first full day in LZ. We got up at 6AM to 35MPH winds, not gust, but wind. The bay where we swim is protected - with 68F-70F water temps and water as clear as the gin that I'm going to drink on Saturday night. Lot's of parrot fish, flounder and mahi mahi. Still 2.4 miles is a long way to swim.

The run, is relatively flat - key word relative - to TN yes - to a pancake - not even close. Ask an athlete 18 miles into the run if the course is flat - and you're liable to get your block knocked off - like the blue boxer.

The bike - well - it's the challenge and has made me rethink and assess my whole game plan for Saturday am. I've never experienced wind like is here in LZ. To boot, there is 9,000 ft of climb in 80F+ heat. If you run off the road - you're cooked - literally.

Getting rest tomorrow - relaxing - going to get my game on - a PR looks like it's out of reach given the bike course and heat. However, I'm showing up to race and race hard - I'm not leaving this isle with any thought that I could've raced harder.

Go big or stay home.........

Cheers!!