20120624 week Summary

Monday:  Black Mtn Carmel Mtn loop: Black Mtn Carmel Mtn loop: legs feeling pretty good, pressed the effort slightly a couple times and everything seemed to respond as expected


Tuesday: Pre Rehab run:  Run to rehab: tough getting out of bed this morning, the run started off a bit sluggish in feel then loosened up nicely.


run back from rehab. legs felt ok so i decided to explore some of the roads i've been curious about. a little sluggish towards the end. could have used something to eat.


Wednesday: Copenhagen pink lion loop. nice little trail run with some elevated efforts. the double down on lunch definitely weighed heavily. had a difficult time with the cardio as a full stomach seemed to limit my lung functionality, and i'm sure there was a lot of blood flow to the stomach rather then my legs. a fun little run would be more fun with a mainly empty stomach.


tanners loop. this is the 2nd time i've been on tanners loop, and it has been different both times. fun little loop with some good short steeper climbs. higher effort the last 1.5 miles felt good to shake it out and a little bit on the edge of the envelope. good day.


Thursday: black mtn carmel mtn loop: difficult to get out of bed this morning. legs felt a bit lethargic, but still managed to run well and all comfortable. had a little higher effort on mile 4, wanted to come in under 7 minutes (got 6:44). a good day with a comfortable finish. legs feel heavy, but times are still good. hopefully the legs clear up a bit before saturday.


Friday:  South Dakota explorations:  short easy aclimation run to south dakota. good opportunity to shake the travel out of my legs. climbing was slow and calves a bit tight, took the descent nice and easy picking out clear lines with minimal rocks proved to be a bit challenging during several sections.


Saturday:  Black hills 100. a fun start to a long day joining Victoria on her adventure. started out very conservative with good weather. before long the humidity and heat set in and slowed things. miles 30 - 44 were pretty rocky and a bit slow going. had technical and gear issues from miles 50 - 66 which required us to run 7 rocky miles in the dark in 2 hours. 30 minutes faster then on the way out. give the situation we decided to opt for some sleep instead.


Sunday:  a day of rest, sort of


Retrospective:  another pretty big week with a lot of hours on the feet. things went well for most of the week, i managed to shed much of the fatigue from san diego 100 and was feeling pretty good .  Saturday's run was admittedly very slow with lots of breaks, but a good bit of time on the feet and some experimentation with nutrition. all in all i am pleased with the week. i'll spend a couple weeks absorbing the high mileage and then focus on switching to higher intensity runs and see how things go.


Summary:


Total Time: 26:08
Run Time:   25:00
Other:            1:00
Distance:     97.5
TSS:             717
Climbing     16,500'

San Diego 100 Report

aaah yes, yet another attempt at the distance which riddles me into submission 6 out of 7 times.  This time there are 3 others whom i run with at the starting line and promise of support from several others from the group.  let's see if that changes things.

No real plan except to try a new concoction of carbopro and cherry lime roctane for nutrition.  i premixed 3 bags of roughly 1800 calories each (500 from roctane and between 1300 and 1500 from carbopro) the night before and plan on using 1 of these every 30 miles in my nathan hydration pack.

I slept ok the night before and not so bad the night leading up to the run.  Get up grab my gear and jump in with the others:  Neil Feerick, Mike Drury, and Neil's support crew: Daniel and Maureen.

we get to the run start and grab our registration packets put on numbers and prepare for the long day(s) to come.  Victor Tello shows up before long, and shortly thereafter Victoria Rochat is there as well.  I want to say Kariem Ortiz-Vincenty is at the start as well, but it's a bit foggy, and this seems wrong.  I did certainly see him at the first aid station (maybe mile 7 or 8ish).

Scott Mills, the race director announces 5 minutes left and shows everybody where to line up for the start, gives a few last minute pointers and admonitions prior to sending us off.

i settle in towards the back of the train for the first several miles, victor hangs out here for 1 or 2 miles before the pace becomes to much for him.  Once there is a break he scurries ahead of several runners and starts making his way up to clear space so he can run a bit faster.

the initial pace was painfully slow, but i've gone out too fast plenty of times and paid dearly for it in the end, so i was content to cruise along at this leisurely pace and try to enjoy some of the scenery.  besides my calves are pretty tight, and i'm a little concerned about asking too much to early and having the historic achilles issues end my day prematurely.  so i cruise along waiting for my calves to release so i can go.

the 1st aid station was on a short out and back section, i saw mike on his way out, cruised in, grabbed a couple brownies and a cup of water and was back on my way.  i slowly made my way up to mike and ran with him for 1 or 2 miles then my calves start to loosen up and there is a nice little downhill section.  i decided it was far enough into things that i could start running a little bit without worrying about blowing up too soon.  i bid him well and headed off.

this was some fun single track section with some little obstacles thrown in for mountain biking.  the footing was soft, covered in pine needles and a welcome change from the rocks which i've become accustomed to up in the cuyamaca area, and which were so prevalent in the pct 50.

into aid station 2, grabbed a pack of pop tarts drank 2 cups of water and ran into neil, he wasn't doing too well, i think he was running a bit of a fever and had some pretty good congestion, so he wasn't able to do much running, and felt pretty bad.  i wished him well and started out for uncle todd's cabin, aid station 3.

this section followed much of the same trails as the pct 50 through todd's cabin and up to penny pines.  about 1 mile from todd's cabin i came up on victor, he was having some foot problems.  a recurring thing which had been plaguing him leading up to catalina in january, and had apparently come back.  we jogged and walked together into todd's cabin aid station.  i grabbed a good bunch of fruit, drank some water and we started out on my way again.

shortly after leaving todd's cabin, victor was relegated to a walk, i wished him well and continued on.  2 of 4 are already feeling the course, and we were barely 20 miles in.  the sun was started to climb towards it's apex and the heat was definitely building.  much of the way to penny pines is in the open and you can notice the temperature climbing.  though it does offer some great views down into the anza borrego dessert below.  i was running along nicely through this section enjoying the desert views, and i managed to kick the same stump that i kicked in the PCT 50, this time i did not fall to the ground, and the abdomen strain was significantly less.  a good sign, must mean it's getting better.  as for the stump, apparently we have a relationship, and it either doesn't want me to leave, or doesn't want me around, either way i'm going to have to start paying more attention in this section, or remove the stump.

into penny pines i pull my roctane carbopro concoction out and attempt to dump it into my bladder.  not so fast, it's clumped and stuck to the ziploc bag lovely.  so i proceed to tear the bag apart and try to separate the plastic from the good stuff.  note to self, don't mix gel with carbopro and expect it to easily come out of the storage container.  maybe next time, i'll coat the bag with pam.  or just stick to carbopro solo in the bag and add the gels afterwards.  after a bit of struggling and some really sticky hands i've moved about 80% of the mixture into my bladder and had it filled with water.  it's sealed up and i'm ready to descent down noble canyon.

On the way out there are several pulse regulars including Dave Tanner (who helped drag me through the last 2 or 3 miles of pct 50 after seeing what a tough go of it i was having, many thanks for that).  they wished me well and inquired about the others running.  i updated them and then trotted out, 24 miles down and we're starting to get into some of the exposed sections, just as the heat of the day is coming out.  perfect timing.

i cruise down noble canyon still feeling good, though i'm starting to heat up, and my nutrition is a bit sweet, so i stop and drink from a couple of the creek crossings.  a much welcome relief from the sweetness contained in my hydration pack.  there are several pretty rocky sections which i slowly picked my way through in order to avoid injury.  before too long, i'm coming into the 5th aid station, pine creek.  by now it's getting hot, i grab some more fruit and a bit of ginger ale (2 cups) and 2 cups of water before heading out.  31 miles and 6.5 hours in and my legs are feeling pretty good.  the heat is starting to get to me, and causing my stomach to shut down a bit, hence the ginger ale.

now it's on to a short lollipop loop and back to pine creek.  there is a small creek crossing at the bottom (about 1/2 mile from the aid station then the lollipop begins and it's a good bit of climbing on the loop.  i spend a bit of this walking and trying to conserve energy.  when the course turns down, i resume a pretty comfortable jog as i pick my way through the backside of the loop.  taking assessments along the way, legs are feeling pretty good, my stomach could really settle down and take in nutrition better, that would be helpful.

before long i'm back to the creek crossing, and the heat is taking it's toll, so i lay down in the creek and enjoy the cool of the water.  then back up and jogging the last 1/2 mile back to pine creek aid station.  i grab some fruit drink some more ginger ale.  add water to my hydration pack to alleviate some of the sweetness, and prepare for the climb up to sunrise.  so far all my aid station stops have been pretty quick, i think they are pretty consistently under 2 minutes, i'm pleased with this especially since i am pretty confident i am getting what i need at each one.

we spend several miles climbing up the road before cresting and coming back onto dirt.  at the crest there is a volunteer with a bottle of ice cold water spraying down the runners, another welcome reprieve.  then a small descent down fire roads, it takes a little while before my legs agree to run again, the miles are starting to catch up.  after a little prompting my legs are turning over again and the running resumes.

there is another volunteer giving out popsicles, i take a cherry one and resume.  the course turns onto some single track working it's way up and around back towards pioneer mail aid station.  once again the course is littered with rocks and running is not really an option, between the climb and the rocky footing, i'm not interested in failing this early.

after a bit of this, the course starts to level out, and i can start to hear the cheers as people are entering into pioneer mail aid station and mile 44.  9 hours and 47 minutes into my day by now i'm pretty hungry, and looking for something of substance to eat.  i grab some more pop tarts, fruit and some chips.  more water and more ginger ale.  i haven't really been getting any nutrition down since pine creek, that's almost 2 hours with virtually no calories, that is not sustainable, particularly not with nearly 60 miles left.

Daniel was there and very helpful filling my hydration pack (again i dilute the contents of my hydration pack) and getting me solid food.  another quick aid station stop, and am on my way.  now a bit more climbing up to top of sunrise highway and the half way point.  my legs feel ok, i'm starting to worry about my nutrition problem, i need to get food in me between aid stations or it's going to be a long day.

i make my way along the single track winding around the mountains and working up towards sunrise, enjoying views of anza borrego off to the right remember coming back through here with J last year during his excursion.  i'm looking forward to being up at sunrise and the 1/2 way point.  from sunrise the course is less rocky, and the heat is starting to subside, so things will continue to cool down (yep, it will cool down all right).

the lack of nutrition is catching up with me, and i can feel my pace slowing.  once i make it to sunrise i will change socks, re-lube my feet and anything else that may need lubing up, get real food in me and hopefully fix the nutrition problem i have been dragging around for nearly 20 miles.

after several disappointing corners (which i expected to be the aid station) i can finally hear the cheering in the distance.  and feel the wind picking up indicating i'm close to the summit and should be coming around a corner to see the road and the aid station.

as i do, i'm greeted by Victoria, Victor, Kariem, and several other pulse regulars who just happen to be out supporting others.

Victoria has brought cookies.  COOKIES, kariem has MILK, and victor has volunteered to try to transfer my carbopro concoction into my hydration pack.  this is great.  i scarf down several cookies, drink 1 bottle of chocolate milk, eat some apples, and grapes from Diana.  change out my socks and re apply aquaphor to my feet.  lay down with my legs up for a little bit, and begrudgingly set out on the backside of the course.

once again it took a bit of time before i was running smoothly again, and smoothly is now relative, and slow.  after about a mile or so i pulled off the trail to take care of my necessaries.  as i dropped my shorts, i looked down, and noticed a tick making it's way up my shorts.  i proceeded to flick the little bugger back into the wild.  finished up, and was back on the trail.

i resumed a slow jog for a bit with punctuated walk breaks, the lack of nutrition and fading light was starting to weigh on me.  about this time my stomach started to shut down a bit more.  i started thinking through some math, if i manage to hold 3 - 4 miles an hour i should be rolling into the finish around daybreak, that would be quite fine with me.  with this new found motivation i was able to maintain a steady jog, though slow it was faster and moderately more comfortable then walking.

i continued as such for a bit, and made it in to stonewall aid station and mile 59 just as dark was casting it's shadow over the cuyamacas.  i sat down and had a couple cups of gingerale to try and settle my stomach.  this helped slightly.  then i heard someone say Liam.  i looked up and there was a guy i vaguely remember from one of the pulse swims.  Jeff Bram (i think), he asked how things were going, i explained, and he brought his buddy over to help me with some suggestions to settle my stomach:  soup, lots of broth, some noodles.

more food, i like food, so i indulged, had 2 or 3 cups of soup and started to come around.  about that time stacia who had joined us on some of the training runs leading up to catalina was at the aid station cheering people on.  we chatted for a bit.

Jeff came back and explained he was pacing his girlfriend in from here, and i was welcome to join them for as much or as little of the next section as i wanted.  about the same time a volunteer found a light for me, as i thought i had a light in my drop bag, but it turned out that i neither had the drop bag at this aid station, nor a light (the light was actually in my truck).  another one for poor planning.

we headed out and Robin was on a mission, she laid down a helacious pace up and over stonewall.  i did all right holding on and came into paso picacho with them had some more food, only a small helping this time, laid down for a bit.  Before long we were back on our way, heading into one of the longest stretches on the course, a dark cold section with some spots requiring a good bit of attention on the footing.  i stayed with Jeff and Robin for a good bit of the way, then as we started descending further into sweetwater, i was getting colder, and the little i'd eaten at paso picacho was being used up.  i slowed dramatically and was soon walking the last 1 - 2 miles into sweetwater.

by the time i arrived at sweetwater, i was thoroughly chilled.  i sat by the heater, was greeted by Kariem.  i huddled close to the heaters and began shivering pretty good.  it wasn't long before i curled up in a ball on the ground in an attempt to warm up.  before i knew it i was covered with a heap of blankets and had bottles of hot water being rotated under the covers to help stop the shivering.  i heard Kariem and the aid station captain talking about carrying on and know there were 2 ladies trying to help warm me up.  this lasted for some time.

eventually i was warm enough to lay out, but my legs didn't want to straighten.  Kariem helped pull my legs straight and i laid still under the pile of blankets for a while.  now i started eating soup and i think some bean and cheese burritos.  after a bit more time, mike and victoria came in.  they were a bit chilled and thoroughly enjoying the promise of another 28 miles. either that or seriously evaluating how fu--n stupid this was.

we stayed there for a bit more before starting the 8 mile hike up to sunrise.  things were improving, i warmed up and kariem, mike and i continued plugging along.  we rolled into sunrise just as the sun was peaking over the horizon.  ate some eggs and bacon for breakfast.  maureen and daniel were there, as was victor and victoria, they all sprung into action and made sure we were fed and warm and ready for the remaining 20 miles.  sara happened to be there as well, and provided me 1/2 an avocado.  we spoke briefly and before she headed off she smiled said some kind words and parted with "i'll see you at the finish line".

shortly thereafter kariem, mike and i were off again, we shuffled a bit and walked through to the next aid station, pioneer mail, again greeted by victor and victoria ate some food drank some and applied sunscreen, then sat down for a bit.  one of the aid station volunteers recognized the pulse, and mike and myself, he greeted us by name and chatted with mike for a bit.  then we were off again.

next was penny pines, the sun was coming up and heat was building again, and the remainder of the course is pretty exposed, unfortunately by this time, even the run was essentially the speed of a walk, so we were in for another bit of the heat treatment.  only 8 miles left from penny pines, and that is pretty much a 5 mile stretch (3 of which are a bit of an exposed climb) to a water only aid station then a 3.5 mile stroll back into the finish line.

with about 1 mile left we were greated by diana hopping about all excited she joined us for much of the remaining mile, then with about 1/4 mile left she scampered off to alert everybody of our pending arrival.  we joked about dropping at this point, i could take mike's number to the finsh line for him and he'd take the most direct route to the cars instead of the meandering option we were obligated to follow.

once again, mike and i spent a large stretch of the course together providing an unspoken support and encouragement that i'm sure helped me keep going through the ridiculousness of it all.  thanks to all:  Kariem, Victoria, Victor, Mike, Daniel, Maureen, Niel, Jeff, Robin, and the countless volunteers out on the course, without any of whom i would likely have been beaten yet again by this course.

the good news, sort of:  just over 30 hours later, and on my 3rd attempt, i managed to complete the San Diego 100, fulfilling a promise i had made 4 years ago to my grandfather.  though he is not physically here to see me cross the finish line i know he understands i did what i could and made good on my commitment.

it's not about how many times you get knocked down, life is more about how many times you choose to get up.  everytime it's a choice.  somethings aren't easy, but a promise is a promise, and persistence helped me come through and eventually make good on my word.

20120617 Week Summary

Monday: Balboa Park Loop:this was a bit of a slow start, then surprisingly not bad after about 1 mile of loosening up.


Tuesday: easy pre rehab run. once again started out very sluggish, then once things loosened up it felt good.


Wednesday: elliptical:  elliptical work to try to get the blood flowing without the additional impact of running. seems to have worked, legs feel good.

easy run from pulse. legs felt good from the beginning, pace wasn't what i would have liked, but considering the circumstances things are coming around nicely. should be back to running long this weekend.


Thursday: Pre - Rehab Run  easy jog to rehab. legs still a little tight early, particularly calves. then loosening up pretty quickly. legs feeling good once the tightness passes.


Post Rehab Run  easy jog back from rehab. legs slightly heavy combined with the uphill made for a little slower run. all in all legs are coming back very nicely.


Friday: Black Mtn Carmel Mtn loop  nice comfortable run. legs feeling very good.


Saturday: Cove to Shores Swim good swim from the cove to marine room. felt comfortable if not out of swim shape. had the stamina to continue on, just couldn't swim very fast.

Shores to cove run easy barefoot run from the cove back to the shores. feet are doing ok on relatively smooth asphalt/concrete. had a couple sections with too many small rocks that i was very ginger through.


short run from upper borrego in search of pena spring. no spring, but definitely some breathtaking views ~ 2 miles


Sunday: short run/hike with lots of free explorations, some pretty good climbing bits and some less then desireable descents.


Retrospective:  all in all a very easy week.  took 4 - 5 days for my legs to come around, thought they did make several brief appearances before Friday.  the main focus was to keep moving no long runs, just get the blood flowing and waiting for my calves to loosen up.  which seems to be 95% complete.  this week will be a bit of the same with some doubles thrown in and a bit of climbing.


Summary:


Total Time:   9:23
Run Time:     6:50
Other:            2:33
Distance:      33.73
TSS:             300
Climbing:      3785

20120610 Week Summary

Monday:  Day off - too much traveling for me to make running a priority, plus my achilles has started to niggle.  going to play it safe


Tuesday: Don Edwards Preserve:  legs felt a little better, though by mile 6 i could definitely feel my achilles tightening up and niggling. a relatively flat run with very little excitement or ambition. the achilles thing may just cause me to come undone.


Wednesday: Balboa Park loop easy run around balboa park. everything feels pretty good


Thursday: easy run before rehab. things are a little sluggish.


Friday: Black mtn Carmel Mtn loopeasy jaunt from intuit. pace was comfortable and i felt good.

mtb ride:  Tunnels and other partseasy bike ride through some fun trails around intuit. very mellow as i don't want to hurt anything before tomorrow.


Saturday: SD 100 1of2 (1 - 72) things started out wiht a bit of calf tightness in both legs. i was conservative early and tried to be very consoius about taking in calories. after about 8 miles my calves loosened up and i was flowing with it a bit better. everything continued well through 40 miles then i started having trouble drinking my carbopro/roctane mixtture. i don't think i had more then 800 calories outside of aid stations from miles 44 - 100. this was evident in my pace slowing. i also made a huge mistake and did not grab long sleeves before heading to sweetwater. i was extremely cold coming into sweetwater and wound up staying there for the better part of 3 hours trying to warm up.


Sunday: SD 100 2of2 (72 - 100):  this was mainly a walk from 72 - 100. nothing spectacular. a bit of perseverance and a big step towards doing what i need to do. time to get it in my head that forward progress is a must. each time it will get a little faster and more consistent.


Retrospective:  A long week of some very unimpressive runs with things coming back together again in time for the san diego 100.  all in all a good week with lots of miles and a bit of smart choices on my part.  despite the fact that i came off a very small week previously and i was wanting to throw in some longer runs, i reigned in the foolishness and kept things short and consistent through the week, letting my achilles rest and body recover in preparation for saturday's big event.


Summary:


Total Time:     35:00
Run Time:       33:00
Other:                2:00
Run Distance: 123.9     
TSS:                 852
Climbing:         18,547'

20120603 Week Summary

Monday: easy run around a mountain view park legs started out pretty haggard but quickly bounced back and felt pretty good after about 1 mile. a pleasant surprise.


Tuesday: Day off - too much going on with travel and tiredness, running slid down the priority list.


Wednesday: seems the long runs over the weekend and the travel really caught up to me. this is one of the worst runs i can remember, legs very heavy and tired, never had any umph, just a bit of ugh. it was never hard to run, i just had nothing as far as turnover or speed goes, a very slow cruising pace, extremely flat.


Thursday: slow run. legs are not responding, they are very heavy and lethargic, perhaps it's time to look into diet as well as sleep. i've also developed a strange sort of tight feeling in my right knee under the left front bottom of the knee cap. something to pay a little attention to. i don't feel it on the run unless there is a steeper climb.


Friday: shorter run with a bit higher effort trying to expedite my legs coming back around. felt slightly better but seemed to fade pretty quickly. not sure what i've been eating, but nothing too healthy.


Saturday: yet another shorter high intensity run, legs are a little heavy, i'm not able to get any solid turnover. things feel better but still lack luster. sleep is still a little less then normal. 1 week left to figure things out and get my running legs back. the good news is speed is not a requirement, just keeping moving, which i've felt pretty confident i can continue going.

Sunday: West Hill Burheight loop: started out a bit tight, particularly in the calves, things went ok through 5 miles ish, then the weight of my legs really kicked in and things went to where they've been, incredibly tired and slow.  except today i was actually tired enough to stop running, unlike the past several runs where i felt i could keep going, just slowly, today was extremely sluggish.  last night was a short night with very poor sleep.  i'm attributing this days outcome to the sleep issues.


Retrospective:  a very lack luster week as far as running goes, no runs of any substance, a minimal amount of climbing and my legs are very slow to come back.  on the bright side i've had a good bit of rain to enjoy, some thunder and lightning and a bit of hail to boot.

some nagging achilles aches and niggles.  i'm going with this is a subconscious rendering of the demons which have been plaguing me for the past couple years.  a kind of way to subconsciously prime my excuse for the potential DNF which threatens to surface.

looks like i'll have a good bit of running and emotional/psychological challenges this weekend.  on one hand i'm looking forward to the coming weekend.  i would be lying if i were to say i'm not nervous.  i have many reservations, but as i am reminded by a sketch which i'd given to my father years ago.  as i did not memorize it word for word, here is my summary:

only he who dares go beyond his comfort will truly know how far he is capable of going.




Summary: 
Total Time:  6:02
Run Time:    6:02
Other:           0
Distance:      43.5
TSS:             425
Climbing:     3144'