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!