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.