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!