Madman Running

A Heinous Loop

2011-10-16T14:52:00.000-07:00

Heinous Loop is a combination road/mountain bike ride that runs through some of the prettiest spots in the Great Smoky National Park. It spans almost 60 miles and can punish an unready rider with a total ascent of nearly 5600'. It also rewards with fabulous scenic, fauna, and wildlife views. There are a number of ways to ride this, but all require a journey along Foothill Parkway a National Park road that ascends the northern boundary of GSNP and then dives down western border of the Chilhowee Lake section of the Tennessee River. The route then meanders placidly along the river before a seven mile stretch of vicious and writhing ascents and descents. This is the start of the section of US129 called "The Dragon" and is a siren call on weekends to motorcyclists and sports cars.

The route breaks free of the Dragon to join the dirt and gravel Parson's Branch Road. Climbing up 2000' in 5 miles to Panther Creek it intersects the trail head junction to Gregory Bald--a popular hiking trek to its 4949'peak. The road steeply descends back down those hard fought feet of elevation into the GSNP's most famous tourist destination: Cades Cove. Heinous Loop bisects a heavily traveled road that circumscribes Cades Cove and grants a rider 10 miles of relatively flat and epically beautiful scenery. Then it's time to climb one last time up and over Rich Mountain before closing the loop.

Naturally, in preparing for this planned 6 hour venture, I did some pre-ride conditioning at the New Belgium Brewery's "Clips of Faith" -- a beer and film festival held in the Knoxville World's Fair Park. Two "samples" in, it became more of a social night out with members of the local biking community as I don't recall any films though I'm sure they were being played. Let's just say that since all of the beer sales proceeds went to the Appalachian Mountain Biking Club, I could justifiably argue for life member status.

I launched for the ride start with a residual headache from "Ten Ten Ten" a fabulous New Belgium beer with an awesome taste seductively masking 10% alcohol content. My goal was a positive split but the first 6 miles up a 4% grade climb up Foothill Parkway challenged that immediately. I found a good groove though and kept the HR down in Zone 3 or better while still pacing at a decent rate despite carrying a full load of water (2l bag and a bottle), food, and support gear on my back. The backside was spent in a speedy tuck and the elevation and heart rate both descended quickly. Picking up the river, I cruised and lapped up the views of placid waters, changing fall colors, and the occasional slow or soon-to-be-forever snake along shoulder and road. I saw my first copperhead as he paused before the road; why there were so many snakes out I have no clue.

Entering the Dragon (not the Bruce Lee movie), the road ticked up and began a stretch reknown for its 318 turns in 11 miles. I would get 7 miles on it (202 corners?) before my turn off all while tucked tightly to the shoulder. The volume of motorcycles- cruisers and rocketships- picked up, interlaced with the occasional sportscar or out-of-place minivan. Soon almost every corner had a commercial photographer and prominent web banner, to sell things such as this:
I reached Parson's Branch --27 miles traveled-- in 2:10; ahead of schedule and just in time for lunch. A quick PBJ, an apple, and then up the trail towards Cade's Cove. Free of the near constant whine of performance 4 strokes, I settled into the rhythmic two stroke but sometimes wheezing exhaust of my Kona. After the busy Dragon, Parson's was church-like save the quiet rustling of falling leaves, cawing crows, and narcissistic tweets of cardinals. 10 miles and 10 cars was all I saw until I reached Cade's Cove.
Described as 16 miles of moving, linear parking, Cades' Cove lived up to its promise, as fall color tourist inched along it's roadway. I easily and enjoyable passed car after near-idling car as I scurried towards Rich Mountain and began one last long 4 mile climb up and out of the GNSP.

Mile 49-50 was the longest of the ride as the distance and elevation started to take it's toll and a positive split began to look like the bridge too far. In fact the top of that last hill looked too damn far. But, in the immortal words of Jean Paul Sartre, "I peddle, therefore, I must peddle." (maybe it was someone else besides that tiny, annoying voice in my still aching head)

Up and over and a long and fast final dirt stretch and then a whoop inducing smooth, switchback laced road into Townsend. The last few miles were a cool down along the Little River as the muscles finally began to register their objections to a nearly continuous 5 hours of climbing and spinning. Back at the car at 4:58 having missed my positive split, but positive that this was a Fabulous Loop and not a Heinous one after all.

A River Runs Through It--and so do I

2011-04-17T05:59:00.000-07:00

My last run before I hit the mid-century mark almost became a swim. Friday evening we had a torrential downpour and high winds and rain showers were forecast for Saturday. The winds arrived late and the showers gave way to sunny skies as I made my way down to Meigs Trail in the Smokies.

The trail head is at the famous Sinks approached in a drive up along the Little River--which it definitely wasn't this day. It was swollen and angry.This gave me a bit of angst because my 12 mile route was amongst many of the tributaries that fed this river.

The Meigs Creek Trail climbed quickly away from Little River but the roar of it followed me a long way. Cresting a ridge, the trail dropped just as quickly down to Meigs Creek which it follows for 2+ miles before the final ascent to Meigs Mountain.

"Follows along" is probably a misnomer. The trail meanders liberally through the creek. And creek itself was an inappropriate label this day, as well, given the prior night's deluge. Arriving at my first crossing, I stripped off my shoes and socks, removed the liners, found a sturdy stick and forded the swift water to the other side where I reversed the process after dumping water from my waterproof shoes (heretofore to be known as well-sealed vessels for storing water). Feet somewhat dry, I continued my run up the trail where 30 yards later--it crossed the creek again! I repeated the process with still fairly dry feet and socks and resumed my run. To reach another creek crossing 50 yards later.

Having learned my lesson, I plunged on through and continued this process for the next 17 crossings to come. Correct. Seventeen more.

Upper Meigs Falls was running wildly as I trudged and sloshed past to ford the swift creek feeding it just yards later.

Reaching Bukhorn Gap at the 3.3 mile mark and 45 minutes later (slow going with half the trail being a swim) I finally dropped the wet socks, contemplated dry ones, but decided to save those for the last descent just in case. A wise choice (I think) though still I earned a blister from running sock naked with wet feet.

The route from Upper Buckhork was largely 3+ miles of contour trail affording ample views of the ridge above me and Curry He and Curry She Mountains. At 3000 feet, the trees were just budding and a few early wildflowers had emerged.

Nearing Curry She Mountain lay the remains of a long deserted and now reclaimed village. Amongst it lay Polly Hatcher and her infant child who passed away in 1909 at the age of 43.

Near this ancient settlement, I connected to Curry Mountain Trail, itself an old wagon road, which dropped quickly back towards the roaring Little River.

I finished up the loop with a two mile run along the road back to The Sink where I had left the car. Total mileage was close to 12miles and running time was 1:54:22.

A Tale of Two Sprints

2011-04-10T15:05:00.000-07:00

Saturday, I competed in my first duathlon as part of my 50th year of "leave no race behind" strategy. This was a 5K road/trail run + 18K road ride + 3K road/trail run. It was also my first "short" race and a bit brutal pace wise.I arrived early where I quickly concluded that volunteers outnumbered participants by 2:1. Not bad, though, as said volunteers became audience members that cheered us like rock stars. Fresh off my new read of "Born to Run" I spent a considerable portion of my warm-up running barefoot to dial-in my stride. I'm a natural non-heel foot runner so the barefoot thing isn't hard. I enjoyed it simply for the odd stares I received. Then again that's my modus operandi isn't it?

As the race start time approached the obvious tri-guys made themselves visible and moved up front while us old guys sized each other up, offered self-deprecating humor as evidence that we were beyond all that, and settled into a "just bit back of the front" to demonstrate our ingrain and learned humility. Funny thing was, the group of us who did this, wound up placing first, second, and third in our age group.

With a 3-2-1 we shot out of the start line and it was obvious that the pace was going to be faster than I was planning. I had 90 minutes in mind, assuming just under 8 min runs and a decent bike pace. At mile 1 on the foot race, I was at 6:45 with my two old-dude companions sandwiching me in-between. As the course went to trail and began a steep climb I surged ahead and used my trail running skills to keep the distance on the descent but got bested on the last mile of flat by my nearest competitors and still same old dudes.

I hit the transition area 3 miles later just under 20 minutes and flew out the gate on my bike winded but still comfortable. The 18K course ahead was a series of rolling but none-to-steep hills that afforded a good tempo and fast ride. By mile 6, I had reeled in one competitor and overtook the next by mile 7 where I opened it up and really pushed my effort level to 8+. At mile 9, I reached for a Gu that I had only grabbed at the last minute and squeezed it down. I was in danger of bonking and I knew it. By mile 9, the water ran out and my calves began to cramp, still I kept it dialed in and pushed it all the way back to the transition. As I reached the cross-over area, I was spent but heard I was now in 6th overall and wanted to maintain that or better. But, I was badly dried out and there was no water or fuel to be had.

The last 2 miles of running sucked. I was able to snatch some water from a volunteer but the problem I was now under-fueled and in a hydration and nutrient hole. My two old dude competitors caught me and it was all I could do to hold on. One placed just 10 seconds ahead--I nearly caught him as my finish line surge energy kicked in. But, as I told him later as we chatted up our race, I was proud to see him kick-ass on his old-school bike, thus proving that it usually boils down to rider not equipment. The 48 year old school teacher can only afford a second-hand steel tube vintage 70's bike but he still took me and my flashy gear apart in the end. A big salute to that.

Old guys rule again, however, as I eeked out a 1:20:04 time (10 under plan) at 9th overall and 3rd in my age group (my last visit to this age group given my birthday next weekend). Lesson learned on the sprints...don't under estimate the fuel and give until you puke.

All in all a lot of fun and much satisfaction.

Green Tunnels Return

2011-04-10T14:55:00.001-07:00

Spring is sprung. Running in nekked woods will now have to be replaced by running nekked in the woods.

Our proximity to Great Smokies National Park is fabulous. I'm slowly carving out a sampling of the 900 trail miles the park has to offer. By the time I'm 105 I expect to have completely run all of it's trails. In the meantime, I'm trying to prioritize a few of the choicer one's to knock off this year.

I have to admit, I miss the winter runs but am happy to have the warmth of early morning runs return. Likewise, trying to work in the bike rides means trading off some running time. What to do!?

Los Tres Adventuros

2011-03-27T09:29:00.000-07:00

The last three weekends have yielded some great weekend adventures.

Three weeks ago, the Madman family spent a week in Elijay, GA and managed to get in several hikes near the start of the Appalachian Trail. I was able to get in two trail runs and a mtb ride along Bear Creek Trail. Highly recommended by my Knoxville riding friends, I found it to be a sweet sample of north Georgia trails with their typical smooth (rock and root free) trails and flowing lines. Bear Creek requires several miles of climbing and some creek crossing before the drop back to the trail head along four miles of swoopy fast trails and occassional whoop-dee-doos.

Last weekend, I put in my first trail race of the season and ran a beautiful trail in Fall Creek Falls. The race took us 12.5 miles along Upper Creek--a very moderate bit of elevation gain and only a few hard climbs interrupted by a few stream crossings and much zig-zagging through hard wood forest. This trail is featured in a fall 6 hour mtb race that I'm going to give serious thoughts to entering. The race field was only 62 runners, but it was a fast group. I brought up the tail of the lead "peleton" and slowly worked my way up through the pack for the next 90 minutes. I found my groove on a good, fast pace with two female runners and we worked together over the first 6 miles to keep a cadence that rolled up a few male runners. As the trail turned up, I kept my goal of "no walking" and held a steady cadence up a couple sections of elevation gain, dropping my two companions in the process. The last few miles were tough technically as the course alternately went through a series of short climbs followed by very twisty though flat section of trail that weaved through the dense forest. I caught a glimpse and slowly reeled in, on the climbs, the lead female runner, but as we hit the 1 mile ashpalt road to the finish, she opened it up and finished a minute ahead of me. My time was 1:51:06. Good enough for 17th overall and 3rd in my age group. I took satisfaction in knowing my time was faster than either the 35-39 or 40-44 age group males and gave me a trail run mid-distance PR of sub 10minutes!

Finally, this weekend, I was able to finish the Little Bottom's loop in the GSNP. Another wet run with rain threatening at the outset but wholly satisfactory once again. My route required a river crossing through thigh deep and cold water that actually felt quite refreshing! The loop had only a few serious climbs and some seriously fund and steep descents. The flats weren't much of a picnic as they were the typical Tennessee mix of sharp blocks of rocks or toe-biting roots. Both conspire to slow the runner or --more preferably it seems-- send him to the ground. Running the GSNP is turning out to be a fabulous way to explore this beautiful park, however, and I'm enjoying every running opportunity. Although spring blossoms are abundent in the valley, up a few thousand feet the trees still are holding back. A few early blossoms and wildflowers are there and make for a great preview of what I hear is an awesome spring vista along these trails.

Running on Little Bottoms

2011-03-06T16:41:00.001-08:00

Not often do you get to run along Little Bottoms, but this trail along Abram's Creek was as delightful as the name implies.

What was supposed to be a 8 mile loop turned into a 7.4 out-and-back when I discovered I had left my map in the car back at the trail head a few miles to the south of my tracks. Ah, the shriveling mind of the aging athlete.

No matter, rain threatening, a full water bladder, a rain jacket in my pack, and the backup plan was written on a trail head marker: Abram's Creek Trail that way.... So off I trotted.

Little Bottom Trail began with a wet crossing of a storm-laden creek followed by a steep ascent to the ridge overlooking the river. An equally short but sharp drop back down the water along a root and rock filled path slowed the pace but the main fight was keeping my eyes from being too distracted by the beautiful views of river, rhododendron, and hard wood trees.

Running in the Smokies during the winter is as equally beautiful and interesting as summer. Leaves are gone, laying bare the view of fascinating views of steep ridge lines, rock outcroppings, and curving topography. I wished to have seen bear, but seeing the woods bare wasn't bad either. That it was bare along the Little Bottoms wasn't too bad at all.

My turn-around point, I later found out, lay less than a quarter mile from the trail branch that would have allowed me to do the loop. Guess, I'll have to go check out the Little Bottoms again.

Racing in a blanket

2010-08-08T08:57:00.000-07:00

Friday was hot and muggy. At 5:30pm, the thermometer read 88, but it was the 72% humidity that bumped the misery index up a quantum level. Still, that didn't stop 90 dedicated and insane runners from turning up at Haw Ridge fora 7 mile trail race.

I admit I was quite hesitant about entering this race: my training has lagged due to my relocation so my base was low, I prefer an AM run, and I knew the heat/humidity would be an ass kicker. I finally decided that I need to try and learn even if it meant a humiliating DNF. So, Friday was spent psyching up and downing a river of pre-race water. I counted at least 6 trips to the bathroom before 4pm so my inside was a soggy as I expected my outside to be.

I joined the mix of racers seeking shade while also going through pre-race rituals- a few quick jogs, stretches, and inwardly focused expressions-- all of which I shared in, as well. I exchanged some nods with other racers and spent a few minutes answering questions of a first-time trail racer about the course which I knew nothing about. "Do you need a map or do you think it's marked?", he asked. Oh assuredly its marked, I authoritatively said, having run across the remnants of a previous race while mountain biking a few weeks earlier along these trails. We discussed racing strategies: we both had concluded that our intent was to survive not place.

With little fanfare we began our run--one which I expected would take me 70+ minutes given the heat, humidity, and terrain. I latched on to one runner who carried a pace I wanted and began the process of tuning out the weak willed carrying-on of my unwilling partner: my brain. By 2 miles in I was completely soaked and well into my hydration bottle. Running under that forest canopy, I had expected it to be cooler. It wasn't. It was just muggier and more like running under a wet blanket. I silently plodded behind my pacer. By mile 4 the trail was beginning to turn up again and the heat misery was climbing. By mile 5, we reached a refreshment station where a cold cup of water gave momentary heat relief to my head and chest. My partner was beginning to fatigue as was I. By 5.5 I had assumed the lead and was working with my new friend to set marks where we would slow our pace while keeping up encouraging banter.

My brain which had so long fought me along the course now decided to take a "leadership role" and was now encouraging my tiring legs that this wasn't so hard, just keep on turning over at 90 paces per minute! It even had the gall to impel me to speak out to my pacing partner and offered up words of friendly advice! By mile 6, the trail had essentially topped out and I found myself turning up the pace as it now dropped down to the finish line. I let out the clutch and dropped the quarter mile to the flats below striving to keep up the pace for the final 3/4 mile. By now I had dropped my friend and overtaken several others. I crossed the line at 1:15:02, 38th overall, and 13th in the masters group. Satisfactory for a training run. Meanwhile, my brain thinks it is a stud.

State of Grace

2010-07-18T11:54:00.000-07:00

Any parent will tell you that no moment is more perfect than the birth of their child. No lover will dispute the magical moment when attraction evolves into something deeper and more encompassing. All our lives, thereafter, we seek those moments that mimic but knowing they will never fully recapture that state of happiness. We relish those emotional glimpses.

Morning rides are my micro-fixes that rejuvenate, invigorate, and provide a state of grace. Add a warm but gentle Southern morning, green pastures dotted with painted horses, red roans, or lolling cattle, aging barns, and farmhouses, all nestled between dark green tree-filled hills, and the tonic goes even further. Throw in a soaring hawk, the “pretty-bird” call of the cardinal. Add a friend or riding companion, and well, you’re getting closer.

Green Ice

2010-07-17T17:38:00.000-07:00

Deadly when wet. That’s what should be posted on TN trailheads.

I’ve posted three rides up on the Cumberland Plateau—Sewanee to be exact. One such train was an18 miler on Franklin Forest State Park’s sinewy, twisty, and oh so fun bluff edge trail. Time prevented me from doing the full loop, but the 9 mile segment I did hammer out was a fabulous mix of twists, swooping turns, quick climbs and speedy long descents. The trip back was a fine and complementary bookend to the ride out with easy climbs and a trail that seemed to go downhill both ways! Nature abhors a vacuum of course, so the greenbrier’s that edged the trail occasionally exacted its revenge with sharp punctures to exposed shins, forearms and hands.

The Sewanee Perimeter trail, however, dolled out a heaping portion of humility. I discovered that short climbs, twisty turns, and generally kind elevation changes that the map promised delivered the pop and sizzle that any mountain biker relishes. Tennessee’s forested country also assured me that like most of it’s trails, it would be filled with tight turns negotiated with encroaching saplings and mature hardwoods. And, of course that means roots and the stretches of battlefields where they tangle and fight limestone rock and boulder for trail dominance.

Sewanee added in a new wrinkle. It’s heavily forested canopy, frequent rains, and sun-sheltered coves produced the toughest challenge I’ve faced yet: green ice. This insidious natural villain turns exposed roots and rock faces along with wooden bridges into murderous inanimate objects. They seduce the rider to believe they can pass uncontested and then to instantly betray what appears to be an easy cut or track line . One minute you’re on a great tear, and then, you’re on your ass. Or elbow. Or, off the trail and wrapped up in the surrounding brush.

I have yet to figure out the right speed, positioning, or loading to get through these things. And, I fear them. I know those bastards will drop me on my ass. They appear innocuous, simple roots. These nearly symmetric rocks that in dry countries, such as Moab, would surely attract riders, here spell misery. Water, humidity, the ever present moisture, the angle of the sun, the cover of trees, all of these invites green and black algae to thinly glaze these objects and imbue them with a disguised malevolence. Those roots, those rocks, they want you to think that your line is tight, your angle perfect, your loading exact. Then they throw you on your mortgage-paying butt and lay innocently while you gather up your baggage, your wits, and scraps of flesh.

I hate green ice. It reduces me to a pedestrian pushing my bike across sections that were they dry would be workable if not fun. But, they reveal me to be just a hack; a poser who can’t manage a root or rock garden because of their deadly skin.

But, as Charlton Heston said in Planet of the Apes, “I swear to you , I will not be bowed!” Of course, he also said, as he came across the remains of NYC, “My God what have they done?!”

Los perros mexicanos

2010-06-26T16:36:00.000-07:00

They like their Tennessee brethren also joyously give chase to itinerant fools that bike or run their way. This time I was on foot and running along the coastal highway with a steep drop to the Pacific below me and the autopista cuota (coastal toll road) above me. I was the original taco al carbon con gringo for these guys. Soft white meat encased in a nylon tortilla. Delicioso!

Fortunately, Mexican dogs are staked out on 50 lb test line or nylon braid-which ever is handiest-- and I got off with only a scare and a pant load of guacamole.

Not bad running though mostly out and backs. On one run I found a trail that dumped me down below on the beach. A low tide enabled some decent beach running and although I usually detest that venue (too monotonous), the experience was a worthy memory.

Maddog 3: Bitches 0

2010-05-24T17:40:00.001-07:00

Two weekend rides. Crank burning rides. Dogs chase. Dogs lose. Bitches.

So dogs in Tennessee love to give chase. It's rather predictable, actually. Zoning laws in TN are rather arbitrary: in one locale, you can go from high end to trailer skirts in about 5 pedal strokes. But when you see a cluster of manufactured housing, you know there's a good chance a dog chase is imminent. One trailer cluster usually means dog tied to a rope to a tree. A cluster of trailers and the odds of at least 3 dogs off leash in one yard are pretty high.

The game works this way: at about 200 yards they pick up the whine of your chain or tires on the road. The littlest one's yap first. This gets the chaser dog's attention and they snub their smoke out and figure their angles to intercept. Now, fortunately, I've hit most of these cluster on a flat or slight downhill--the tension rises as the terrain climbs, but for some odd reason, uphill climbs have God's mercy. Downhill or flats is where the game is played.

If you spot a cluster of mobiles, there's only one thing to do: gear up, hammer down. If you can get at least 20mph 100 yards out the odds are even. Stroke it up to 23-25 and the god's begin to favor you. 50 yards is the usual site line for the bitches. They are prepped and ready, but need visual confirmation to classify chain whine before they can legally (dog coda) start the pursuit. They are fast, so by 49 yards out, they've snuffed out their cigarette and they engage the lycra clad prey.

25 yards out, they are a couple miles per hour slower, but are trying to figure the angle against yard debris, forever-parked-cars, and assorted outside storage detritus. For some unexplained reason, however, front yards are rather more pristine than expected and provide some favor-ability for the canine sprint.

At 5 yards, you're taking stock: is this going to end in a tie-goes-to-the-animal-with-the-most-teeth? Minor course and cadence corrections are needed. At one yard, you know you've won. So does the dog, but courtesy calls for at least 25 more yards of chase before the bitch throttles down and turns back for a well deserved smoke. I coast, savor the victory, but the barks alert the next pack of mongrels to my course.

D'em bitches! (By the way: I highly recommend "Raging Bitches"-- a great blend of belgian style and IPA beer.

Interstate Outlaw

2010-05-15T07:53:00.000-07:00

Three rides, three days, and a mild case of illicitness.

After work mud ride at Haw Ridge. I'm getting used to de-ticking during and after a ride; I think it comes with TN riding. While one set of bugs were trying to eat me, I was ingesting about 5 lbs of flying protein-- the downside of being a mouth-breather during aerobic activities. So far, I haven't found the bugs here to be too un-tasty.

The trails on the other hand are some nice riding candy. Not a ton of work, but lot's of good pedal to fun ratio. The roots took a little getting used to and adjustments to tire pressure (learned quickly after the first few shock rebounds). Lots of twisty, rooty cuts where handlebars pass within inches of the trees. Occasional signs of poorly negotiated turns by others and--I would almost swear--face plants in scarred tree trunks.

Lunchtime ride. Within about a mile, I can be on back-country two lane roads where roll-y hills weave through dense forests or stretch along open pasture land. The strong sweet smell of honey-dew flowers perfume the ride. Dogs however, love a good bike chase which will benefit my sprinting skills and drills. So far, I'm still ahead.

Saturday morning. Ventured out along a potential work commute ride that was surprisingly not bad. A wide shoulder separated me from the busy 4 lane. Noise is the only downer here. Once downtown, I picked up the greenways that are growing within the city. They are pretty as they weave through forested sections of town; it's hard to even realize your in a busy area. They aren't fast though as they weave too much to allow you to open up. Still a good alternative to narrow surface streets that lack shoulders or bike lanes. I think the commute is feasable.

This ride took me to Harper's Bike Shop, where I hooked up with "Scapegoat" for a riding tour. He graciously (and briskly) took me on some stunning back roads along the Tennessee River that were virtually car free. The road swooped and climbed, twisted and rolled through some pretty country. Two good out-of-the saddle climbs--one lung burster and then we dropped in for the real test-- 3 miles down the Interstate (I-640)necessary for us to cross the river.

"Honestly, officer, it's the only way to get across" and "I'm new here, I had NO IDEA that riding on the interstate was illegal! " were my prepared responses. Fortunately, both are in storage for a future crossing (one I might add of necessity as the number of places to cross the river are really limited here). I have to say, though, interstate shoulders are wide, smooth, and fast while the road noise is quite low.

Now that I'm an interstate outlaw I feel somewhat... liberated. But, is this a slipper slope that may soon send me down a path of riding with other bicyclists wearing only a leather jacket? (ooo...wait, no. That sounds really uncomfortable. ) I don't know, but I fear for those poor auto-ists.

Something to Harper on

2010-05-11T19:12:00.000-07:00

Bike shops are like hardware stores: eye candy everywhere, useful and useless accessories and tools hung from hooks or inside glass cases, wicked cool bikes, fat ass cycle seats, gizmos for every bike geek.

But, what makes them even more awesome is the pulsing blood beneath the surface. It's the mechanics and the clerks who know their shit, that bleed mineral oil, and wipe away tri-flo from their brow. They can tell a customer has a dragging brake--no matter how loose-- at 50 meters (and they know what that is), or that one missing chain link on your train is gonna bind up a big-high combo and do some damage even at big-mid range if you aren't careful. They know that the Turkey Warbble can be cured and that your caliper is a red hair off from scoring spokes. They can listen sympathetically while you lament your poor shifting problem and fix it with some lube better than a needless tuneup just by looking at your chain. They know if you suck or if you are prick just by your ride, but will still hear you out.

They are the vibe that makes the eye candy ring louder and makes you come back even if the shop is in a shit hole or out of your way.

I found one of those today. In 2 minutes, I knew I had a wrench that knew his shit and could educate me without making me to be the turd bowl. I finally get Mike.

Bike shops rocks. Harper's rules.

Little Bear

2010-05-09T10:07:00.000-07:00

Today I saw my first black bear on a bike. Well, to be clear, I was the one riding. He was halfway across the road (insert chicken joke) and paused to watch me, a strange lycra clad animal that stank like a skunk, sucked air like a cow, and sweated like a pig.

My first full road ride and I went south of Knoxville to ride in the Great Smokies on a stretch of closed road called the Foothill Parkway. While not ideal for road riding, I had the place to myself except for said bear and later a "b'rer fox". My route took me up a 9 mile segment of rough road and a long set of climbs. The views were stunning vistas of lush green forested hills--that is when I had big vistas that could be seen through this lush forest. Lots of climbing. Perhaps my 12/25 rear cog is not enough, or perhaps my legs could use some conditioning. I found myself bottomed out for miles during the climbs but, in defense, the grades could be steep.

By mile 14, I had doubled back to a trail that took me off the closed parkway and on to a small country road. Smooth, fast, and largely unused. Good thing it was fast as I experienced the other Tennessee wildlife: the bike chasing dog. I had read of such a problem and I got to experience it first hand. Fortunately, the dogs spotted me late and I dropped one quickly as I rung it up in the flats to about 23. Dog 2 was faster and nearly caught me to take home as a chew toy. Lucky for me though, he had no stamina and I dropped him before the next rising hill.

The remainder of the 32 mile ride took me along a gorgeous mountain stream as the road descended along its fall line to the flats where my car was parked. I did meet up with one rider on a tri-bike in the last 5 miles. We traded off pulling each other as we leveled out from the river road ride and onto the country road that cut through farms. We kept a good pace so by the time I had reached my car, my legs were spent out from the climbs and the final sustaining pace. But, this was a gorgeous ride and I hope a taste of things to come!

So a quick synopsis of my initial lessons of TN riding: narrow roads, great flats, long rollers with steep grades, trees, green, and fabulous views. And, no lycra clad bear bikers.

The Insanity

2010-04-25T13:40:00.000-07:00

Madman heads for Knoxville on temporary assignment. For the next 6-12 months (with possible time off for good behavior), I'll be working in a distant land: a beautiful one, no less, with lots of single track, scenic back-roads, and the nearby Appalachians and Great Smokies to provide adventure.

Today, the mountain bike was crated up--step one. Tonight, the gear gets boxed up Step two. The honey-do list is getting checked off-- step three. And now it's time to pack the personal items--step four. Weirdly, or accurately--your choice--, I have more gear to pack than working clothes: helmets, gloves, mtb shorts, road shorts, mtb shoes, road shoes, mtb helmet, road helmet, pump, tools, running shorts, trail shoes, PFD, riding lights. Damn! I think my gear is 2x more ...wait! make that 4x more, than my working clothes! Ahah!!! This proves it: my priorities are almost perfectly balanced between work and play! Step 5: the road bike awaits...the last minute addition, pending weather and a final ride with my road mates. Seven more steps and I could create a 12 step program for endurance athletes, but I fall short for now. Harmony across the 3 legs of the training priorities (Work. Play. Family.) is the continuing struggle.

The third leg, family will be balanced, as well. They will spend the summer there and in the fall, I will become the frequent flyer spanning the continent on every third or fourth weekend. I have no plans to be fit, tested, and single.

In the meantime, and for the short time, the training routine is interrupted. But, adventure awaits! And!... I'm geared up for it.

Pt. Reyes Ride!

2010-04-23T12:05:00.000-07:00

So, it's the weekend after the Pt. Reyes run, and not coincidentally, my 49th birthday. Racer X and Yo-Yo decided to take me for a convivial tour of Marin a la the road bikes. Thus, a return to Pt. Reyes on two wheels this time. And Wow! what a ride.

Somehow, we hit the most perfect day of the spring. Not only were the hills an Irish green filled with wildflowers, but not a cloud, no marine layer, nada, along the coast.

We launched from San Anselmo at 0800 and picked up the bike route towards Olema. Coming up on many other bikers we learned the "toe tap" stop; a learned behavior due to law enforcement actions at the numerous (and somewhat trivial) stop signed intersections. The ride towards Olema was gorgeous, but we missed out turn and found ourselves weaving amongst the pot-holed, patchworked tarmac that wound it's way--shoulderless--through Samuel P. Taylor park. Fortunately, we were spared the anxiety of cars as we seemed to have timed our route perfectly from a traffic perspective. I did recognize the look of anxiousness in two other riders headed up Sir Frances Drake Drive reflected my own.

Reaching the coastal highway we turned south and rolled along towards Stenson Beach and Bolinas with no traffic in sight and only the occasional bike. Where are the people!?

Pausing at the beach, we learned from two other bike riders of alternative routes back to our car, now firmly halfway or 27 miles from our current location. We opted for the more scenic yet lung extracting climb up Panoramic Drive to the top of Mt. Tamalpais slowly overtaking one rider who incorrectly told us we were 1 mile from the top. Three miles and 14 cardiac edemas later we reached the fork that would climb us up even more along Mt. Tam. I will testify that this climb from Stenson to the Mt. Tam ridge is long and hard but worth every bead of sweat that clings to your nose or stings your eye. The sites of the ocean, Stinson below us, and Bolinas and Pt Reyes to the north or the view west towards the Farralon Islands, or the southern expanse of the Golden Gate, the San Francisco skyline and Bay were worth it. I wish that pain on any rider!

From Mt. Tam, we dropped down through towering redwoods towards Alpine Lake and climbed again towards Fairfax. We had been advised that "Gestauhlt Hause" for beer and brats was the bike riders destination. Man! were the right!! I highly recommend that any ride end here (I'd recommend start here too, but it makes for tougher riding.) While we stood out as roadies in a mud splattered crowd of mud riders, we soon became cyclo-bros despite our lycra with a group that had just returned from riding singletrack. After having displayed our fat-tire cred, we were warmly welcomed though the many rounds of beers didn't hurt. Soon we were trading ride suggestions, comparing bikes, and dissing and dishing dirt to tear-filled laughter.

Put this ride in your bucket list...the start, the middle, and the end were perfect. Lunch: $6.00. Beer: $20. Views and time with mates: Priceless

Pt. Reyes run

2010-04-11T16:18:00.000-07:00

Madman's anniversary was this past weekend and after 15 years of his antics, incessant "training", and ~~zen~~ moron-like focus on finding any means available to go run, ride, or paddle no matter where he/they are. Fortunately, Mrs. Madman is a late sleeper and I am a stealthy exit artist.

Overcast skies greeted me, as I slipped out the back of the Point Reyes Seashore Inn, crossed the narrow creek that bordered it in back, and began my run up Rift trail to Big Bear Trail. A circling golden eagle kept a steady orbit over me as I covered the open and marshy ground towards Big Bear trailhead. Despite 4 days of road/mud riding my legs were feeling fresh, so I scouted the big trail map for a 1 hour loop. Having done the trail out to Arches, and wishing for something more than the widely hiked and run Big Bear, I selected Old Pine as a backcountry connector to other trails that would circle me back. The others however were steep, so I played it safe by electing Old Pine for slower ascent.

Running Pt. Reyes is a very unique run in coastal California. It's topography and fauna seem somehow different and other-worldly in contrast to Big Sur, Monterey, Aptos or other central CA runs I've done. There's something almost jurrasic about it as the trails meander through giant coastal redwoods, large swaths of fern and laurel. It's almost rain-forest like. 1.8 miles in the breaks out in another large meadow after a slow but steady climb from the start. I took a few minutes to take in the view as the marine layer's mist streamed through the pines surrounding the namesakes trail. Old Pine's trailhead advertised 1.8 miles to Skyline Trail. From there I intended to descend back on two other options. But, I also have never trusted NPS trail mileage, and, so I did a quick time calc of when I ought to see the trail's merge. Given the steepness of the trail, I guesstimated I should connect in 16-20 minutes. If I didn't, I'd turn back as I was without water and off a more widely used trail where help--should it be needed-- might be long in coming.

With a glance at the standard trail warning sign about the dangers of possible mountain lions, I rehit the start button and began my climb up. The trail pitched up steeper than the prior few miles, but the vegetation was lush and sometimes spooky, as it wound its way through dense laurel shrubs under towering pines. Horses had recently passed through, and though the trail was firm and relatively dry, it still provided a few things to watch, 'horse apples' being just one of them. As I approached my first time mark of +16 min I still hadn't summitted (I had assumed, of course that Skyline ran along the 1500 range top above me). In fairness to the NPS, the trail was steep, the occasional mud/bog holes slowed me up, and I had take a couple short walks to take in the view and yell "Hey Bear!" (that always throws off potential mountain lion attacks as I'm sure it gets them to look over their shoulder too!). By +20 I had summitted but still had no connector trail or signs. I cheated by walking a minute or two more to ease the heart rate, but still no trail.

Now this is a facet of trail running, I think many of us share. It is damn hard to mind turn-around times as you just KNOW the next trail/fork/descent/bar is 100 yards ahead/around the turn/past that bush). I am absolutely sure that had I gone just 10seconds further I'd have found the turn along with Swedish models cooling down for their run down the hill with me.

But alas, it became an out and back. A great out and back that gave me 7.5 miles of gorgeous running views and experiences and I'm sure that the Swedish models would have just giggled too much and drowned out all the cool bird calls.

The Wall

2010-04-09T12:45:00.000-07:00

The normal route to work involves a long rid on Calavaras Road through the rolling hills and quiet backroads of the bay. In the am, siting a car is a rare thing. Seeing eagles, turkeys, deer, and of course, cows, is a very normal thing. Occasionally, we'll see a bobcat, coyote, Thule elk or, even more rarely, a wild pig. But our normal route is from east to west and includes a steep drop back down into civilization, we call "The Wall." It's a great and fast descent with twisty turns, sticky pavement, and the occasional turkey that crosses the road too soon and makes for a near-miss and early turkey feast and added bonus trip to the hospital.

Recently, we've begun to drive in to work, leave a vehicle and ride out. Racer X did it last week and I did it this week. The Wall sucks riding from west to east. It sucks big time. It is 2 miles of near constant climbing in a steep 6+ degree pitch. There are two short flat spots that allow you to get your heart back in range, before the final .5 mile climb that concludes with a 12+ degree 200 yard heart attack inducing, out of the seat, will power testing climb. No matter how good my physical condition, I hate that hill. I have a mantra that seems to get me through, however, and even allowed me to overtake and outclimb another rider which I repeat with every turn of the crank for those 2 long miles: "The road wants you to climb it; the bike wants you to roll."

I know it's a lie, but it helps. The Wall is only interested in your suffering.

Poopy Ride

2010-04-04T10:13:00.000-07:00

Spring is making a brilliant appearance with a wider display of colorful flowers and varieties than I have seen in years. The trails along the Pleasanton Ridge are bursting with yellow, blue, purple, orange, and red wildflowers ranging from the usual California Poppy and Bush Lupine to some reds that I haven't yet seen before or yet identified. The great rains and regular storms I'm sure have helped bring out varieties or the intensities we're now enjoying. Rides this time of year are both eye-candy and filled with fast and grippy trails with a mix of wet-stream crossing and puddle hopping and splatter.

And while the fields are blossoming with flowers so to are they filling with critter crap. While not nearly as colorful as the vegetation, there certainly seems to be something bringing out the crappers! I don't know if it's approaching mating season or lots of border skirmishes taking place between rivals marking territory, but it makes for some shitty riding at times. A quick scan of scat pages leads me to believe most of it is bobcat and some coyote. (I almost linked in a pic, but prudence got the better of me.) Almost all the piles are in clusters and rather prominent compared to the past few weeks of riding. One location of many poops is an area that I've seen a large bobcat in previous rides. A few tracks in the mud confirmed that one was definitely a small bobcat.

Trails, despite the rains, are in great condition and a fun ride. More rain threatens today so flowers will linger and poop will amass.

Tour-a-runism in Lafayette

2010-03-20T09:35:00.000-07:00

I've had several trips where turning a run into a way to tour the locale has been both fun and interesting. A recent trip to Lafayette, LA provided some more run based tourism opportunities.

My runs were a mix of meanderings through neighborhoods surrounding the University of Lousiana and a few forays into open fields that I chanced upon.

On one such run I encountered scores of crayfish Chimneys--interesting mud duabs built by crayfish extending the entrances of their tunnel by 6-12"

Through the neighborhoods I had a chance to take in an interesting collection of arcadian and southern style homes--from brick to cedar to plaster and mixes in between. Gardens and flora were rich and varied, as well, and were often fabulously canopied by massive live oak with their distinctive umbrella of giant limbs and thick trunks.

Running through the open spaces near the University of Louisiana afforded me the opportunity to stop and peak into the Horticulture departments demonstration gardens.

Along the way, I got to take in the man-made bayou swamps outside the US Fish and Wildlife field offices. Swamp boats on trailers in back and a beautiful collection of cypress and other swamp flora in front made for an interesting contrast.

Muddog's Sunshine

2010-01-26T11:25:00.001-08:00

Over a week of nearly constant rain has enveloped the area. Not bad, we need it, but it makes for soggy runs. Today, Mad Dog and I set out under dark and low ceilings for a 1 hour trail run. Rain was threatening but I left the rain jacket behind. With temperatures in the upper 40's, I guessed I'd stay warm enough and the rain light enough to slog it through.

I let Mad Dog off leash at the trailhead and she left my side in a flash. She's a runner and a sprinter and the love for both she readily demonstrates. She made quick work of releasing the pent up energy of a week's indoor confinement . She tore down the trail, leaped off to chase birds, and whatever mysterious doggy motivating smells her nose picked up. The squish-squish-squish of my feet along the soggy trail played the base notes to accompany the staccato of her highspeed run-bys. Spray, splatter, wind, squish. As the rain began and steadily picked up, Mad Dog ran happy patterns around me and my steady yet increasingly soggy run. We were in heaven.

Chrismas Wish List

2009-12-25T13:11:00.000-08:00

Running

A couple of 25K's races/runs including Big Basin and Desolation Wilderness
Ohlone: just me and the dog

Backpacking

More of this....
Another stretch-- high mileage, ultra-light style-- on the PCT with Racer X
1-2 short mileage backpacks with Madman jr. (a father-son)

Kayaking/Canoeing

Some paddles with Madman Jr. even if it's just a jaunt up to Del Valle
Another outing with La Familia in the Slough

Mountain Biking

Mancation to Gooseberry/Bryce area
Tahoe Rim Trail and Peavine weekend
Downieville
Free Practice or Henry Coe

Road Rides

Tierra Bella as a warmup
Mt. Hamilton
Diablo loop 100miler
Healdsburg area metric or century

Adventure Races

Half Moon Bay as a warmup
Tahoe Blue 12 or 24

Dog days of winter

2009-12-25T13:02:00.000-08:00

Katie is a serious runner of the four-legged kind. Rain or shine, warm or cold, she is ready to join me on runs. As the leash comes out, she does a quick pre-run stretch consisting of licking her chops several times, sitting, standing, sitting, standing and racing to the door and back.

Her pacing is a tad faster than mine but she's kind enough to only run 3 or 4 circles around me on the climbs.

Six degrees of Dog

2009-12-06T16:44:00.002-08:00

Katie-the-dog and I went rail running this brisk morning up through Morgan Territory. She's an eager and happy trail runner who has quickly learned how to pace along side me but still lapses into pulling her slower companion up hill despite constant "heel" commands and tugs on the leash. She's a constant pace runner I guess she and seems to forget her four-legged drive and weight advantage. Or at least that's how I'm interpreting the disapproving glances I get on the steep inclines.

We chanced upon a group of women hiking with their dogs. A brief conversation ensued as is usual for people with dogs (especially if the hill is steep, the dog is especially annoyed with the slowing pace, and the human wouldn't mind just an extra gulp of air). After revealing my dog was Made in China (she was a stray Taiwanese puppy rescued by a tourist), one of the hikers told me her friend also had adopted a rescue from Taiwan the same month as Katie. Litter mates! Unbelievable. Figure the odds!

Then add this to it: while visiting Bryce Canyon last week, I stopped the car to let Eric take a photo of a buck. Another car was there, as well. The driver was a fellow employee who was a also a co-worker in my old group.

Six degrees of Dog.

Gooseberries and Thunder

2009-11-27T14:47:00.000-08:00

Gooseberry Mesa Trail lies a few miles west of Zion National Park. It is a fabulous combination of the grippy fun of Moab's Slick Rock and the fun, tight twists and drops of rock and packed trail through bristlecone pine and sage that is found in the opening miles in Lower Porcupine Rim Trail.

In other words: it is a total blast!

Gooseberry has many trails of which South and North Rim are the principles with many others spidering on and off these routes. South Rim starts off rather non-technical--a warm up for a more challenging back half that winds up at the scenic "Point". Slick rock riders will appreciate the ability to ride angles and slopes that aren't do-able on any other kind of surface but Gooseberry is far gentler in the length and technicality of climbs. It's just pure fun without the need for a third lung or muscle doping for those extended all out climbs that turn thighs into jello.

I had a few hours mainly to myself to enjoy these rides. I loved the fast, twisty, but tight trails that dumped you into more slick rock. There were a few riders out on the trail including a group down from Idaho and an older rider from Denver who has made the pilgrimage before. All of this was at a about 5000' elevation with maybe a 100" total elevation gain over the 12+ miles I rode. The views of Zion were an ever present awesome backdrop during the ride.

A few days later, I got in a ride that was incredible and breathtaking in its uniqueness and beauty. It was like a ride one might have seen in a Western with breathtaking vistas of Red Canyon and it's brilliant red hoodoos and canyons. In fact, the Cassidy trail is alleged to be the route of Butch Cassidy. My trip was to tackle Thunder Mountain's 7.9 miles of epic canyoneering and downhill riding.

I dropped the car at the trail head at 7600' and then took a paved bike path up 5 miles to the turn in along an ATV route. The trail head was 2.1 miles further up at Coyote Hollow at 7800'. From there the trail provided some nice windy cuts through the rolling mesa and hollers before reaching Thunder Mountain at 8200'. Throughout the entire ride keeping and eye on the trail was a challenge given the sweeping views around. Some unmelted ice and snow made it more technical and kept speeds slower than desired. On a dry track, the undulating single track to Thunder Mountain would have been a great sprint and drift.

Reaching the top at 10.5 miles in, what lay below was an incredible view of hoodoos and canyons which the trail would soon drop down and through. The next 5 miles were an incredible experience! Tight turns and switchbacks followed by fast and twisty drops between towering hoodoo or along the crest of ridgelines that fell at a 70 degree pitch on either side. At times, I wasn't sure if I was totally frightened or completely in heaven. Thunder Mountain gives you no chance to think about either for long. Between trying to catch glimpses of fabulous views and finding the best line, it is a visceral ride of pleasure and challenge.

The last 2 miles were one delightful thread of fast downhill and swoopy turns and whoopdedoos that were a constant thrill. I don't think I turned the crank once!

At the bottom, I reached the car with 15.7miles on the odometer. Time was the only thing that kept me from doing a double on this trail.

And here it is in living color:

At the top and starting the descent:

And on the ridgeline:

The big descent:

Wrap-up:

ETSS: Prevention and Recovery

2008-04-11T12:01:00.000-07:00

Sure! you think it'll never happen to you, but I'm here to say that emergency trail-side shits (ETSS) can happen and you may be next.

Some early warning signs of ETSS:

The nagging question of should I "go" before I run turns into thoughts of "perhaps I should have gone before."
Several knocks at the rear door so to speak
Any run after a high fiber meal

How do you know you're in an ETSS situation?

All you can think about is answering that knock at the door.
You're on a part of the trail that has lots of other runners
You're wondering if running cross-legged is possible
And, finally, you could care less if you were in Times Square this issue is NOW!

Here are some of my recommendations when ETSS hits:

Find a discrete part of the trail from which it's unlikely you'll be seen
Screw it! That bush will do just fine!!
Should you be "discovered", I suggest a friendly wave. Since most people on the trail rarely look at you, let alone wave you should be okay. Should they be looking at you, I'm sure they'll be so distracted by your friendliness that they aren't likely to notice your running shorts around your ankles.
Spend a few relaxing moments, wondering what the motorists on the highway that overlooks your trail must be thinking. And when you might hear "an interesting -I swear this is true" anecdote at a party. Should ETSS last that long, consider your defense of "that poor runner" without raising suspicions.
Look for a creek, puddle, or rain drop that might provide some "sanitary benefit" post ETSS. Try not to notice what's in that creek, puddle, etc.
Repeat 50 times: "I will not run before visiting the mayor."

Spring Break for It

2008-03-30T16:36:00.001-07:00

Spring is springing. And I'm running. And biking.

Last Friday, I put in two back-to-back 27 mile rides with a commute to and from work. It was a bitch of a ride with T-Rex hauling me out in the high 160's on the ride into work and one shitty northwest headwind beating me up on the ride back.

Earlier in the week, the madman family vacationed in Parajo Dunes near Watsonville, CA. This gave me the opportunity for some beach running as a means of some insight into this fall's Lost Coast Trail run. Ok, maybe I'm a 10%er but beach running is just boring. It's mile after mile of white noise and monotonous landscape. I mean occasionally there is the "Dude that was a narly wave!," but my limit is somewhere around 100 crying seagulls or 250 hopping willets. Maybe this doesn't bode well for the Coast Trail run, but I do think the scenery is a little more interesting and the challenge a little greater than a beach jog.

Summer vacation plans

2008-03-16T15:30:00.000-07:00

Week 9 of the new year's training plan. I finished this peak week in my 6 week cycle feeling very good. Despite a cold that severely reduced training for week's 7 and 8, I was still able to ramp up to log 9 hours with a combination of road, trail, and home gym while biking and running for a combined 87.2 miles. I had a blast with last Sunday's 12 mile trail run on a beautiful CA spring day, put in a real hammer of a road ride up Calavaras Road and back on Wednesday, another gorgeous ride through the Livermore wine country while dodging showers on Friday, and even felt good enough to squeeze in an extra short run due to short falls in planned riding times. Runs included not only endurance pace distant runs, but also, a zone 3 run, a fartleig run, and a 10k race pace run--all for a total of 27.4 running miles.

I'm going into this upcoming week is a rest week with only 6:30 of training time and 63 miles anticipated feeling very good about my training level and progress.

So I'm on track as I prepare for this season's upcoming activities:
- 22K trail race in April
- metric century in June
- century in July
- 12 hour adventure race in July
- 12 hour adventure race in Sep
- 24 hour adventure race in Sep
- 25mile trail run on the Lost Coast in Oct

It's that last item though that I'll devote another entry towards, as it has captured a lot of interest by new "team mates".

If it's February, it must mean rain

2008-02-24T14:04:00.001-08:00

Rain. Lots of it.

Wind. The howling kind. They type that rocks you back on your heels.

The latest storm punched into California just in time for Sunday's 12 mile ridge run. I launched out of the house for a 12 mile loop heading south into the teeth of 28 mph winds and sheets of rain.

Dude! What were you thinking?!

I loved it. There's nothing like witnessing Mother Nature acting out like running in a storm. Witnessing such power and strength is both humbling and exciting.

The rain and wind were cold and my legs were a nice cherry red as I waded southwards into the teeth of the squall line. 3 miles of flat warm-ups later, I joined the trailhead and headed up the 1500' climb to the ridge line. Two other intrepid runners were descending and we exchanged friendly greetings and comments on the "beautiful weather". Sheets of rain pelted me as I climbed the trail, now a constant flowing gutter of rain water and mud. Footing was decent for the most part. At mile 5, I topped out on the ridge line and the southerly gusts helped push me along. The ragged cloud bases whipped mere feet over my head and the scrub oaks showed the shiny silver green undersides as large branches yielded and shook to the gusts of wind.

In a few deep ravines where the trail cut through, it became calm and quiet as the steep green hills acted as wind blocks. Silent and still, rain-soaked cows would track my progress with barely a turn of their heads. Even they must of thought me mad.

By mile 8, the trail turned downhill, the rain's stopped and even the wind moderated. Descending down the east facing hills, the valley of my town lay wet and quiet below me. No other runners or hikers were out; I was the lone looney.

By mile 10, I could shed my raincoat although showers threatened around me. Finishing up 2 miles later, I was a wet but happy runner.

Wild Kingdom

2008-02-01T05:44:00.000-08:00

"While Jim attempts to capture the rare Siberian tiger by grabbing his tail, I'll polish off my 3rd martini...."

So, Marlin Perkins must be happy for me this week. I've experienced more interesting wild life episodes in the last 3 jaunts than I can recall.

Last week, I came across two adult deer and a yearling. Not unusual. However, usually they hightail it before I get too close. Not so this time. I was almost on them before they turned and darted to my left (eastward) off the trail. Then, 50 yards south of them I saw --perhaps--the reason they had dallied. Two coyote appeared on the trail, darted back to the brush, then back again as I continued my run towards them. They too seem to delay their departure until I was almost 50 yards from them. They chose to go west. A little research revealed why I saw what I did:

"Food habit studies reveal that its principle diet is composed of mice, rabbits, ground squirrels, other small rodents, insects, even reptiles, and fruits and berries of wild plants.
The coyote is an opportunistic predator that uses a variety of hunting techniques to catch small mammals likes rabbits and squirrels, which comprise the bulk of its diet. Although it hunts alone to catch small prey, it may join with others in hunting larger mammals like young deer or a pony."

Then on my long run on Sunday, I came across 3 coyote, 25 yards from the trail, running 3 abreast across a field. It was a fascinating experience. Clearly they were hunting.

The week before, a real first: a herd of 25+ elk at sunrise on a hill just 100 yards from the road I was cycling upon.

So, while Jim chases the coyotes, I'll be joining Marlin for a beer.

Running with purpose

2008-01-23T22:03:00.001-08:00

Some run for fun. Some run for strength. Some run to live.

Rain

2008-01-23T21:45:00.000-08:00

Crap. Rain. Nothing but rain. Just rain. And it's cold.

So, I got that going for me.

60 minutes on the trainer. Man, that's boring.

Ugh. Rain.

It sucks. Unless I'm running, of course- then it's cool.

Toys and training

2008-01-21T17:24:00.000-08:00

Behold the power of toys!

The Forerunner 305, a Christmas gift, has created a whole new insight into my training activities. It's also provided me with a new way to kill hours planning and analyzing. But, man I love this toy! The Forerunner has a heart rate monitor and 12 channel GPS. I've used it now for road and mountain biking rides, as well as, daily training and weekend trail runs. This thing is unbelievably accurate. Too acurate, in fact. I'm slightly depressed at the new "true" running pace which is about 15 secs slower than I had always thought I was running. Damn ground truth!!!!

The above is the track from my 9.02 mile trail run in Sunol park this weekend. Here's all the intimate detail. Dang it's cool! Dang, I've got some training to do!!

Summary Data
Total Time (h:m:s) 1:46:37 11:43 pace
Moving Time (h:m:s) 1:43:48 11:24 pace
Distance (mi ) 9.09
Moving Speed (mph) 5.3 avg. 11.4 max.
Elevation Gain (ft) +2,895 / -2,892

Avg. Heart Rate 143 bpm Zone 3.5

Temperature (°F) 46.4°F avg. 48.2°F high
Wind Speed ( mph) SE 5.2 avg. SE 9.2 max.

GPS Signal Quality Fair MB Gravity Web Service

Where the Hell have you been?

2007-12-18T11:20:00.001-08:00

It's a dull gray and rain-soaked day in the Bay area. Perfect for a run. I logged an hour running in a light rain and under the dawn's cloud leadened sky. At a casual pace, I ran and explored a few new detours along my usual route. One lead to a local ranchers house, who just happened to be out shooting at wild turkey's. I decided to explore elsewhere.

December has been a rough month. Between a nasty cold and some other bug I picked up after Thanksgiving, this has been a pretty work-out free month. Maybe that's not a bad thing as I need some built in rest time to recoup and recover from last season. My 4 day mountain biking trip to Moab pretty much tore me up and I suspect I was slightly over-training before it. My workouts, both running and riding, subsequently were done on wooden legs with little of the power I'm used to or rely upon. In short, November pretty much sucked except for the week before Thanksgiving. I got some awesome trail runs in up along the Pacific Crest Trail out of Graeagle and Gold Lakes before the ebola-like illness kicked in.

But today, I felt for the first time, like I was back. It was a great feeling.

A River Rides Through Us

2007-09-03T10:58:00.000-07:00

Our regular bike commuters-- T-Rex, Squiggy, Racer X, and myself-- have been getting in a steady number of rides. Besides our twice weekly commute in to San Jose (27 miles one way), we've also tried to bag some weekend rides. Squiggy has the most miles on this, seeming to log in a century every other weekend, yet still manages to be fresh for our commute. Our average speed has been steadily edging up, improved by the "unofficial race" up the backside of Calavaras. We've shaved 5 minutes off our commute time due to this and now regularly average over 18.1 mph.

Last Sunday, we all did a 50 miler up Mines Road and back in sub-3 hours and sought to keep our average near 16.5 mph since Tinker would be joining and who hasn't been logging as many miles as the rest of us. We wound up at a pretty sedate pace of 17.1mph.

So we're feeling pretty cocky about our pacing with all of us envisioning we have the polka-dotted "king of the hill" jersey pretty well locked up. Then "River" joined us for a short segment on the flats before the Calavaras climb. I'm blaming Squiggy's for what happened with that. We were pacing along rather moderately--on purpose-- when Squiggy eyed River ahead and decided to reel him in. Squiggy caught him, but now the line was moving about 3-5mph faster than before. River was invited in, we held the pace in order to demonstrate that we "always jet along at this speed, don't ya know?" and off we scooted. By the base of the climb 4 miles later, Squiggy and Trex were no where to be seen. RacerX, River, and I (gladly) pulled over to wait for them to arrive 3 minutes later. We caught our breath and then began the climb. River had great form and cadence, and it was clear we were going to be trashed by his climbing strength. I held on as long as possible, Racer X close behind, but over 2.5 miles, we watched his gap open as our heart rates red lined. We sucked. Egos deflated. Polka-dot jerseys' gone.

I'm sure he's probably about 10 years younger than us.....

Next week it's off to Moab for 4 days of riding with Racer X. I'm in taper now and letting muscles and ego mend.

... of Wine and Roses

2007-07-16T18:01:00.000-07:00

Last week the mad family was in Santa Rosa. While the littlest madmen were off fiddling at violin institute, I peddled madly about the vineyards and ranches of Sonoma County.

Wow! What a land of bubblegum rides and beautiful vistas. It's made for road riding. I logged 4 rides of a 130 miles total during my limited riding opportunities in the afternoons.

Day 1: a 20 mile loop of Dry Creek valley. This was a really scenic ride with some classic views of the vineyards and nice easy rolling roads. The only bad part was some rough spots along Old Dry Creek Road. Afternoon winds were strong out of the SouthWest so I had a headwind and a whistle in my ear all the way back into Healdsburg. Fortunately, I also discovered Bear Republic Brewery where I was able to wet my whistle on a pint of Racer 5.

Day 2: a 50 mile loop which included Alexander and Russian Valley. This ride had a little more climbing but lots of flat and fast rides through the grapes. There were a few riders out but most were going the opposite direction.

Day 3: a 27 mile loop of the Windsor Plains. Quite an unusual ride. Parts, I swear, looked like a scene out of England with Dairy pastures that could have been busting with British bovine. The middle section took me through a beautiful stand of tall, densely forested Redwoods. Sections of the road sucked supremely and were heavily patched and pot-hole pocked.

Day 4: my 40 mile out and back was supposed to take me up Geyser Road and back to my starting point. Unfortunately, the road was heavily graveled and impassable on my road bike. So I lost a 50 miler with lots of climbing and instead got in 40 of mostly flat riding.

Le Skunk

2007-07-03T17:00:00.002-07:00

My training is increasingly biased towards biking as I prepare for this Fall's 4 days of riding at Moab. Still, I'm getting in some mileage on my favorite trails.

Here's why I love trail running. I set off at 7am into a stiff breeze and hit the trailhead 0.1 miles down from the house. As I climbed up the trail, the summer grass of California glowed golden in the early morning light. It was stunning. A post card.

Because I was running into the wind, my odor and noise was masked so I was practically on top of the wild critters before they saw me. In less than 5 minutes, I came up to within 10 yards of 2 does, surprising them as they grazed the high brush. Within two more minutes, I made my acquaintances with Monsieur Skunk.

The track was turning right and rising up a slight incline. My pace was moderate and I was enjoying the audio show of two hawks in the trees a hundred or so yards ahead. As I crested the rise and began to turn right, a skunk was in a comparable moderate pace descending from the bank of the trail to my right. He landed square on his front two paws five feet before me just as we saw each other. His momentum carried his rump to near vertical as he swiveled in my direction on his forepaws. He arrested his pace and landed nose to nose with me, already his tail bristling and his ears seeming to lay back.

I made my acquaintances with a quick "Whoa!" and came to a instantaneous halt. I don't think my ass went vertical like my friend the skunk's as I stopped, but one never knows until they see the actual video replay.

So for a brief second we stared at each other. I found my voice and my wits before he found the safety latch for his spray.

Me: "Easy there, Mr. Skunk." (back step, back step)
Skunk: stare, stand ground, splay and make tail larger
Me: "Trail is your's sir."
Skunk: majestic stage right exit

I paused a few seconds, respectfully called out my intentions to continue the run and did so at a slightly faster pace.

Two more minutes (I swear I'm not making up these times), I paused to take in a golden eagle shreeking at the wind in a tree below me. Ten minutes later, a young buck and doe. Five minutes later, a big buck. Ten minutes later, a nice fat doe.

Too bad Marlin Perkins or his assistant Jim aren't able to go out on my runs. Of course, had they I can imagine the monologue "My assistant Jim will attempt to milk the skunk's spray glands while I maneuver around for a good look at a Callippe butterfly just upwind."

Life of a Hammer

2007-06-28T15:26:00.000-07:00

I've been called a tool before. It's a point I can generally rebut.

Where I have a harder argument is whether I'm too much of a hammer. The fact is I'm all Type A and always pushing myself to go a little faster, push a little harder, catch the next guy, and see up-ticks in measures of this performance against the last.

It makes for really bad training if all your workouts get to be the same intensity. Reviewing my training log is a little concerning at times. Too many Red workouts (intense) and not enough Green (easy). Running slow is absolutely the hardest thing I can do. Well, riding is too. Yeah, and kayaking. Or hiking. Or sleeping. Sheez, I have a problem.

Jaunty jaunting

2007-06-12T11:39:00.000-07:00

Sunday was supposed to be a hard run day. Saturday night turned out to be a hard party night. Usually those two create hardships. This was no exception. Sunday was bright and beautiful but I wasn't. I was completely unmotivated and vacillated between "I'll run" and "I'll ride" several hundred times. Ride won out and I mounted the mountain bike for a trip up the Ridge.

The plan fell apart in the first 50 yards. I was tired. And my legs felt like lead. It had nothing to do with the 40lbs of lamb, spinach, shrimp, and desert nor from the 200 gallons of wine, beer, and champagne from the night before. My dogs were barking and I suspect the root cause was last week's big rides. I put in some serious mileage over the week and 50 on Friday alone. So Sunday became a light day.

And it paid off today. The 5 mile flat run went well. I felt rested and fast--splits of 7:11, 7:25, 7:22, 7:25, and 7:59 (a 1 mile slow hill) gave testimony to a rest needed and well spent. It was a nice foray. My route takes me through the bucolic ranch land of Happy Valley, down the gravely abandoned RR tracks, and back home via the twisty, narrow, and ascending Happy Valley Road. The route is amazingly rural and wild. I've often spotted foxes, deer and turkey's along the route. Last week a fox barked a warning (to her pups I assume) while slowly fleeing into the surrounding underbrush. Today, nature blessed me with a rather large and clearly hungry deer tic. I did not oblige it a meal.

2007-06-09T13:27:00.000-07:00

World Naked Bike Ride took place today in London. I was not one of the riders. Had I been so "appropriately" attired on yesterday's ride, I probably would be looking to replace my Dura-Ace crank.

Instead, I set out with temps at 42 for a 38.5 mile ride up Calavaras and back with my Wednesday/Friday regulars. One of the riders, T-Rex, is making huge strides in getting back into riding shape over the last few rides. On the last segment, I was hard pressed to stay with him . His mass biased inertia and growing endurance make for some high heart rate to stay even in his draft on the final miles over the oscillating hills. Climbs are the only thing that save us light-weights from extinction.

Last Friday, Racer-X and I commuted the full way into San Jose and then back again. I logged 58 miles, while he had an extra 16 due to his starting point up in San Ramon. The ride in was fast and we averaged just shy of 18 mph. It was an amazingly fun way to get to work. Traffic on the route until we hit Fremont was non-existent. The morning was cloudless with skies blue and crisp and cut so cleanly against the hills, that it was stunning. We were all a little frisky on the ride up so the pace remained fast and heart rates ran high.

The return, was a tad slower. The afternoon winds were up. Traffic suddenly was part of the scene on Calavaras with a half dozen cars or motor bikes evading the 680 congestion and winding their way through the hills. The climb up Calavaras from Fremont was in stark contrast to the 40+ mph descent of the morning. Racer X got a flat that gave us a breather before the last sharp pitch up the grade where you race against your lungs to see which give out first. But despite a more casual pace, our actual ride time was only 15 minutes longer.

No unusual runs this last week. I enjoyed a few good trail runs on the regular routes. A short exploratory departure into private property to scope out "possibilities" was the only deviation from the normal run week. Tomorrow is supposed to be a long run. Need to figure out where. Might even combine a run/bike segment for extra fun if time isn't going to be an issue at home.

Next weekend is Father's Day. One possibility is to repeat a 25Km run I did 3 years ago in the Santa Cruz area. May have to give that one some serious consideration even though competing is something I usually chose not to do. But the run is a beauty and the race an excuse or at least a motivation to make the 45 min drive over to the trailhead.

Equitorial Crossings

2007-05-30T21:07:00.000-07:00

Today I had an awesome ride. I met up with Racer X, Squiggy, and newbie for our regular Wednesday/Friday ride up Calavaras Road.

Temps weren't too bad at 0600 with the marine layer keeping the temp somewhat warmer than the clear skies might otherwise have proferred. It was 56 when I pushed out of the garage to the rally point and dry feeling despite the onshore push of the Pacific scud.

Tuesday night's meal of chicken, chicken and chicken was sitting well in the body--protein was stocked-up and muscles loaded and primed with the energy catalyst. I was stoked; and even 12 hours later, I still feel the echoes of that energized state coursing through me.

I was the last to join up with the group so we quickly set off on the 8 miles of relatively flat road to the sustained climb up Calavaras. Racer X and I set the paceline at a quick cadence and hauled along the flats at 22+ mph. Squiggy sustained it but the newbie was a bit erratic and the pace fell off. Our first small climb wasn't too bad but by mile 6 I was already thinking of breaking out and pushing hard up to my turn-around point at mile 12.5. I was feeling that strong despite pacing with some good riders.

We dropped newbie on the climb and the three of us pushed up the grade with a good pace going. Squiggy was froggy and surged ahead on 2 segments; Racer X was riding his old crate which generated 1 newton of friction for every newton of forward thrust due to it's 18 year old bearings and run-out technology (Dude, lose the bike!). Squiggy gave me the excuse with his bursts on the hill so I reeled him in with some strong climbing runs. The last mile to the turn was a great paced climb. We were sustaining over 12.5 mph and hitting 14 on the 4-6% grades. On the last 1/3 mile I dug down, came out of the saddle and pushed ahead to our rest point. I almost surged too early and was hitting redline by the top of the hill. Squiggy and then Racer-X pulled up and we shot the shit, downed some water and power bars while awaiting newbie. Two strong riders came up before him and we exchanged pleasantries while the sun's early morning rays began to break down the fog above us and light up the hills with the California's real gold.

With newbie's arrival, the rest of the crew continued towards work in San Jose 16 miles ahead, while I pointed my bike back down the hill towards home. I opened it up and hit the turns at 25-30mph; giddy with tight turns and the clingy grip, and crisp, responsive lines my bike provided despite my inexpert technique. I hammered the flats and slight climbs back towards home where I arrived just 1:24 after starting out. I just missed an average ride speed of 18mph for the out and back.

Tomorrow, I'll hit the trail for a medium length run. Perhaps 7, maybe more depending on the route. Maybe I'll cut down to the flats instead of taking to the ridge trails. I don't know. Not sure I care yet. I'm not yet becalmed, but I'm on the equator where the winds die down and the sailing breeze is erratic. My course isn't yet set--no immediate goals, no objectives yet in sight-- so training has no real bearing to steer. The mid-latititude trade winds which propel adventurers are ahead. I'm just not yet sure of where the X on the map yet lies. I need Capt Jack Sparrow's infamous compass. It'll come..... yo ho, yo ho a Pirate's life for me....

Streets of San Francisco

2007-05-20T20:47:00.000-07:00

Business had me in the "City" this last week; "Running Tourism" gave me the chance to it in a unique manner.

My hotel was off of Union Square and a mile down Market Street to the Embarcadero. At 0530 I had the streets to myself, or so it seemed, save for a the pre-work day preps of shop keepers sweeping or hosing down the walkways, construction crews erecting barricades or removing them from last night's work, and a few early commuters.

The wind was brisk and the air wet and cold but the sky relatively clear. No infamous San Francisco marine layer this morning. The first mile took me down through the Financial District and by the Ferry Terminal, I was starting to feel the self-generated heat taking the edge off the cold wind. Turning up the Embarcadero I now fronted the Bay and the morning dawn and it's shadows made Alcatrez Island appear like ship at anchor. Passing Fisherman's Wharf, the wind kept up its steady blow which, as indicated by the whitecaps in the Bay, probably was a steady 15 knots.

I reached my half-way point at Chrissy Field and stopped to take in the Golden Gate as the sun cracked the eastern horizon and truly made it live up to its name. One last look and then I turned with a tail-wind for the return trip.

A few more joggers and a few more commuters on the way back. With the brisk wind I was howling along, as well. My pace was somewhere in the low 7min and I finished the 8 miles just under an hour. Not quite the Bay to Breakers but a great Bay tour none the less.

Miles

2007-05-14T08:26:00.000-07:00

My training routine has been in somewhat of a flux since the Challenge. I'm missing a goal to coalesce training objectives around so in the meantime, I've been doing what has just been fun.

That means I've been getting a lot more riding in on the bikes (road and mountain). And, man that's been great.

What is it about riding that makes it so liberating?

The last two weeks have seen Wednesday and Friday rides with Racer X and a cast of others who've taken up commuting into the Silicon Valley via Calavaras Road (a leg on the Amgen Tour of California). It's a beautiful ride on a seldom traveled-by-vehicles road. From my house, I join up with the riders at 0600 and put in 12.5 to 17.5 miles to the half way mark before I turn back. We crank it out with each rider taking turns pulling the line until we reach the 7 mile climb to the top of the ridgeline crest which separates the Tri-Valley from the Silicon one. Then the pace line disassembles and the climb becomes a line abreast and a time of communion.

There is pure joy in pedaling. Each turn of the crank is speed generated solely from the tuned output of the thighs and calves. The stronger the will, the longer the training, the higher the output. Cadence is the god; the Heart is the governor; Will is the engine. A pace line is about trust. It's about believing the guy 3 inches off your wheel knows what he's doing. It takes time to settle into the line; it takes trust to maintain it. Pedal. Breathe. Focus. Pedal. Speed.

Why doesn't everybody ride?

The Joy of Walking

2007-05-02T15:34:00.000-07:00

These are the little maniacs and they remind me why trails can be fun even when they aren't run or ridden on.

They are pictured here discovering a bounty of lady bugs that are feeding on the aphids covering spring's fresh grass and wild flowers. In one 3 foot section there must have been a couple dozen clinging to stalks. 5 minutes later a dozen were covering the little maniacs arms and hands. They loved it. The lady bugs were not available for comment, but I'll assume they didn't mind too much.

It took us nearly an hour and a half to cover what normally would have taken me 10 minutes on a run. We discovered funneled spider webs with patient but immensely shy spiders within. A Red Tail Hawk circled and eyed us warily as we passed her nest in the citadel of a lone oak with a strategic view of the valley below us. My oldest maniac proudly pointed out owl scat. Our trail meandered through the oak studded hills that are the home of the rare and endangered Callippe Silverspot Butterfly. We saw many moths, a few lizards, magpies, Red-wing Blackbirds, buzzards, and many sparrow, but no butterflies.

It was a wonderful workout.

Back on the Wheel

2007-04-26T17:05:00.000-07:00

Warning! If you ever run/ride 100km DO NOT MOVE YOUR ENTIRE HOUSE THE FOLLOWING WEEK. That should be intuitive to some but not, obviously, to some of us.

By Tuesday, most of my sore and tired muscles had healed or were a bit less sore. Good thing since that was the start of a 5 day move. By Saturday, I had reached the conclusion that I had not trained properly for moving. I was a limp biscuit. I was beat to the point of near exhaustion. My arms were covered with furniture "bites" and the bruises--all purple--made for a strange tattoo. Off loading the last van load of furniture took more mental fortitude than the previous Sunday's run/ride. In a word--AVOID LOCAL MOVES PEOPLE; THEY NEVER END. Make that a few words....

Forutnately, I'm back to running and riding. Today, I used a local trail 100 yards from the house with spectacular views of the Happy Valley (where we now live). I am in love with my new digs. Mrs Madman and the little maniacs are in bliss, as well. Meanwhile, I'm focusing on how to pay the "man" for the next 30 years. At least I have a good trail out the backdoor.

The Challenge Realized

2007-04-16T21:33:00.000-07:00

The VMS Challenge came to an end after 8:01 of running and riding. The run portion, which included 28 miles of trail running, 7800 feet of elevation gain, took 5:30 minutes. The ride covered 37.8 miles of road biking in 2:31. The Challenge Team joined me in either running (Tri-Ty) or riding (Pace Line, Racer X and Tinker).

Most importantly, we raised through the generous support of the sponsors listed to the right, in raising over $5,300 to support VMS!

The love, support, and encouragement recieved was tremendous. It was a humbling experience physically, mentally, and emotionally. Having the VMS Challenge Team, sponsors, and, of course the love and encouragement of my family, sustained me and drove me as I ran and rod the 65 miles from Del Valle and back. And to top it off, VMS faculty and staff along with many good friends took a day out of their weekend to throw us a fiesta at the end. With good beer, of course.

Thank you all for your support and encouragement. I've provided two stories below on the run and the ride for all the nitty gritty details. And trust me, it took a lot of washing to get the nitty and the gritty out.

The Challenge--the Run

2007-04-16T21:30:00.000-07:00

Dawn was just arriving and the last stars winking out in the sky above Lake Del Valle as Racer X dropped me off at the trailhead. We were 15 minutes early, but Tri-Ty arrived just moments later. A quick check of gear and off we set at 0615 into the still dark woods crowding the trail.

The forecast called for a high of 65 and winds building to 10-30 by late afternoon. It was 47 degrees when we started out--warm enough to go with just a short-sleeve shirt--but the winds forecast suggested that the wind chill might be bitter up top. A guess that proved all too true.

Tri-Ty was going to join me for the first 20 miles. After 30 minutes on terribly steep climbs we both settled into our own comfortable rhythm, but it was nice to have his support and the knowledge that he'd be with me one-way or the other along our shared route.

After 1:25 I crested the first major climb portion and enjoyed the relatively flat section before Maggie's Rest. I hit the turn off for Maggie's at mile 10 right on target feeling fresh and confident in my pace. The wind was howling at the peak and the wind chill at 8:30 in the morning felt like the low 30's at times. The extra few ounces of wind jacket were definitely worth it! And the views of the bay--stunning. I had a view at one point that included Mount Diablo to the north, Tamalpais and the Golden Gate 45 miles to the nortwest, and Woodbridge and the coastal mountains framing the Monterey Bay to the south.

The next 10 miles were a long descent from 3800' to 320' and ones I knew were going to stress my quads and feet considerably. Unfortunately, this prediction too came to be acurate. By Backpacker's camp--filled with heavily loaded scouts mounting up for the hike back to Sunol--I could shed the jacket and stopped briefly to refill my 2l hydration pack. I had done a good job of fueling and hydrating along the way and continued to feel fresh and strong. My quads were showing some early signs of stress but not more than I was expecting.

I arrived in Sunol exactly 3:58 after starting out from Del Valle. The park was alive with day hikers who eyed me curiously as I ran through towards the last 8 mile section to Mission Peak Regional Park. This last 8 miles is an upside-down V that goes from 320 to just shy of 2500 feet. The descent is all of 2 miles. A steep descent on fresh legs--excruciating on tired ones. On the ascent at mile 22 I could the physical attack was joined in battle by the mental. I began to think about the riding segment. My feet muscles ached. My quads were tight. My knees were barking. I began to entertain thoughts of getting a ride to the top of Calavaras instead of riding it. Maybe I should just end at the trail head instead. Man this is tough. Why punish myself any more? What if I just took a nap?

This east-west on the Ohlone was far tougher than last year's west -east run. Clearly, the downhill had wrecked some havoc.

I pushed on. I had people waiting for me to ride with them. One step at a time. My pace had slowed. My ability to climb for extended runs had diminished. I settled into runs where I could and walks as I encroached on my anaroebic level. The rest-walk, run ratio began to climb. I reached the peak after 4.84 miles, the next mile rather flat, and then below me lay the steep descent to the parking lot where Mrs. Madman, all the Mad children, and my ride team awaited. The descent sucked. It hurt. But every step brought me closer to the end of that stage.

And hearing the cheers as I turned the corner made a huge impact. It felt great. Nothing sucked any longer. The last 28 miles were worth it as I punched the clock at 5:30--exactly-- into the awaiting arms of the Mad family.

The Challenge-the Ride

2007-04-16T21:22:00.000-07:00

The plan was to meet up at the trail head finish with Racer-X, Tinker, and Pace Line. The first two were riding out together with Racer-X doubling the ride distance while Tinker joined up to double from Pleasanton. Pace Line was going to one-way with me back to VMS.

Problem was Pace Line was the only one there when I arrived. I slowly changed into riding gear, downed a ton of water, some M&M's (the perfect pickmeup when you're reaching bloodsugar lows), and another Balance Bar hoping to kill some time and get a little rest. Still the boys were no shows. Pace Line and I decided to set out and hope to meet them coming up as we headed down.

The winds were whipping up at least 10-15mph out of the NW as we shot down the hill out of the parking lot. Less than a mile later we met up with Racer X coming up the opposite way. Tinker had stayed behind to await us at the climb up Calavaras 5 miles up the road. We set out with a slight downhill ride to our first and biggest climb of the day. My legs were a little stiff but not bad. A stiff tail wind helped push us a long at a good clip. However, the first couple small hills proved that there wasn't a lot in the well for climb or high pace speed. Racer X led while Pace Line and I trailed through the back streets of Milpitas and Fremont.

The climb up Calavaras was something I had been dreading on my run up the backside of Mission Peak. Now it loomed before us. It has three segments: the first, a gradual but long climb; the second, a shorter but steeper segment; and then a last steep climb of 500 yards. Between each segment lay a short flat or less steep climb. The total was perhaps 2 miles. On fresh legs--no problem--on 28 miles of running legs? It had the promise of a giant suck.

Racer X provided a running commentary on the description of the climb and where I was on it. Man, that helped. A stiff tail wind helped, as well. Tinker joined up on the second segment while Pace Line went ahead while I refilled a water bottle at the roadside park. We turned the corner for the third segment just as my second (for the 5th time) wind kicked in. I buried my head, watched the road markings out of the corners of my eye and concentrated on cadence and breathing. Crank by crank, mainly out of saddle, I pushed the hill. I was kicking it! I surged up and over the crest and was met with the first of 8 miles of down hill. Sweet Potatoes! Now I could relax. The Monster that rode my back 12 miles ago was off. The ride to the finish line was all downhill or flat from here on out.

Pace Line roared out ahead of me on the flats and gradual descent before me. Tinker and Racer X were in trail. I turned up the cadence hoping to catch her but she opened the distance slowly and surely. We hit a series of fast downhills, quick climbs and fast and tight turns. Tinker, Racer X and I hit a groove and sailed through them. This part of the ride was truely fun. On the last big hill, the pelaton reeled in Pace Line and we stopped for a quick refuel before the final descent into Sunol.

Through Sunol and Pleasanton, Racer X, Tinker, and Pace Line traded the lead pulling us all along at a good clip. By Pleasanton, Racer X was 60+ miles into his ride and the wear was beginning to show. Tinker pulled off to complete his ride in Pleasanton so Pace Line picked up the point and pulled us into Livermore. Pace Line saved our bacon. By Stanley Drive Racer X and I were on our last reserves. While we both had fueled and hydrated well, we were past peak on performance. My hamstrings were burning on every stroke. Accelerations off the stop lights were no longer fast and even those occasional M&M's no longer had the kick of nitrogen injections in a fuel-air mixture.

I was rapidly becoming a wet noodle. I wasn't bonking. I was just wearing out.

The stiff head wind we had suffered through from Sunol to Pleasanton had become a slight quartering wind. It helped. The distance and time rolled faster. 10 minutes out. Energy coming up again. Anticipating the end. Pushing just a bit harder. The last hill. And there was the park and finish line! The cheers of family and friend fired the last strokes up and across the finish line. Finished. Done. Wow!

11th hour

2007-04-14T19:30:00.000-07:00

I'll be launching off in 11 hours.

All the last minute details of pickups, drop-offs, rendezvous points, who is on what segement and when are finalized. I had a great dinner. A nice nap. Some last minute angst and paranoia ("Am I tired from the flight or am I coming down with something!? OH. MY. GOD. phew. I'm okay after that nap...that glass of water...that respite") has passed.

Tomorrow is going to be cooler than normal as a cold front has just passed through. The showers have passed through and the sky is clearing. It'll get down into the low 40's tonight. The winds will be 10-20 out of the NNW so I'll face a stiff breeze on the ride. It probably won't top 65, but it'll be sunny. Perfect. Could reach 80 instead, so I'll take it.

Did I train well? Did I cut corners? Did I taper too soon or too much?

It no longer matters.

I'm ready.

Angst in the Tank

2007-04-12T06:48:00.000-07:00

I made a huge mistake in picking up a Triathlete mag yesterday. In it was an article discussing tapering techniques to "ensure your body gets adequate time to rest and recover from training" before the next race.

So far I agree...

Then they go on to describe their taper strategy. It turns out taper means cut your training in half and take 2 days off in the week prior to your race.

Holy Crap! that's tapering?

In contrast, my taper began two weeks ago. Three weeks ago, I spent 9:28 minutes training during my longest and toughest week of the 4 month training program. This included a 4 hour run and 2 hour bike ride on one day alone. The next week, my training routine went to 2:57 and this week it's 1:15 with 3 rest days prior to the run/ride. Same routine as last year when I ran the Ohlone trail only.

So should I throw in another run? Did I under train? Or are triathletes conditioning to a different drummer? Or did I just find articles for type A overtrainers?

Active rest really works for me. I'd like to say I employ it effectively even at work, but in the event my manager happens to show up here, I must say that just isnt' the case, sir...

Game Plan

2007-04-04T21:53:00.000-07:00

Ok folks, here's the plan...

The Challenge starts on April 15th at Lake Del Valle and ends at the park behind VMS....100km later. There will be a "party" at the end(details later). If you plan to run/ride any segment with me, please do so! I'll be moving at my own pace, so feel free to run slower/faster as your needs dictate. It's not a race.

You'll need to provide your own support (staging, water, fuel, etc).

Here are the details:

Timeline

All times approximate (but of course)
0615: Run starts at Del Valle Ohlone Trail trailhead (0 Miles)
1015: Run reaches Sunol Regional Park and continues towards Mission Peak (20 miles)
1135: Finish at Stanford Avenue trailhead (28 miles)
1145: Ride starts from Stanford Avenue parking lot
1345-1400: Ride finishes at Vista Meadow park (35 miles ride and 63 miles or 100km total)

The Run route is along the Ohlone Wilderness Trail, 28 miles and 7800 feet elevation gain, from Lake Del Valle through Sunol Regional Park and ends at the Mission Peak Regional Preserve off Stanford Avenue in Fremont.

The Bike Route follows Old Calavras up a steep climb and then descends down into the tri-valley, up Stanley to Isabel, then via surface streets to end at the park immediately behind VMS. If you are riding, please click on the link and figure out what your map needs are. Print it out if necessary!

This is going to be fun, folks! Thanks for everyone's support and participation!

Spring flowers

2007-04-04T21:23:00.000-07:00

Attention hikers! Get out on the trails, now!!!! The wildflowers are awesome and California is in the Paradise Season.

Last week's run was through trails overflowing with bouquets of lupine, blue curls, poppies, and Indian paintbrushes amongst many others I can't name. All intermixed in springtime's verdunt green hills along with blossoming oaks and flowering Western Redbuds, Elderberry, and Redsweets. Wow! what a visual cacophony!

Speedweek!

2007-04-02T19:33:00.000-07:00

It wasn't Daytona. And it wasn't all 'go fast, turn left' this week, but man! was it fast (but there was lots of beer at the end and I did smell like I had been in a kevlar suit for 500 laps). If you ever had doubts about hill training and the impact on your flat times, let me bust your misimpressions.

Hill training makes you faster (and removes tough stains. It even slices, dices, and makes jullien fries!). After last weekends big run/ride, my flat run started off--or so it felt--slow and stiffly. However, I hit mile marker 1 in 7:05. That blew me away. I hit the trail and up a slight hill which usually adds :30 to the run and hit mile marker 2 at 7:15. Mile 3 at 7:20. Mile 4 at 7:10.... I averaged 7:15 over a 6.2 mile run. Damnnnn! I don't run for speed. I only run for distance. So, I was blown away. And chalked it up to a fluke.

Until small hill Thursday when I ran 8 miles and averaged 7:35! And then hit a 15 mile short route bike loop and averaged 19.5 mph. What!?! I replaced the batteries in my watch just in case, but the still came up with "YOU RAN FAST, BABY"! I never new that was an option with Timex....

So, I'm in the taper now. Sunday was another fast but short day. 11 mile run and 11 mile mountain bike ride. While the run was on par for the course, I took off 8 minutes on the ride.. no small feat given the elevation changes.

This week winds down further with Sunday a very short 4 mile run and 5 mile bike. Next week I have only two runs: on on Tuesday and the other is the Challenge!

All Systems Are Go!

2007-03-26T16:25:00.000-07:00

Sunday topped off a really good and strong training week along with culminating in my longest training regime before the Challenge. I had great run times and strength workouts and felt in the groove throught all my training routines. Run times on the flats were down to near 7:30 miles and even the weight training was hitting bigger weights with more ease. No doubt I'm reaching peak.

This Sunday I put in a full-on preview of the Challenge to come: a 20 mile run from Del Valle to Sunol followed by road bike ride back to Del Valle (32 miles).

Last week's lessons learned on climbing up out of the incredibly deep canyons between Del Valle and Rose Peak paid off. I added 15 minutes to the climb time by reducing the intensity, but made up for it by having a lot more gas on the flats, smaller climbs and descents. I felt really good all the way through the run. I even learned that a little Turkey Jerky (in prepping for the next portion of the routine) actually went down well and helped replenish the fuel fairly effectively and enjoyably.

I do have to say though that the long East to West from Del Valle to Sunol descent sucks compared to the longer climb/shorter descent of the West to East route --its tough on the quads and knees. I think I prefer the latter. I reached Sunol in 3:56 after 20 miles--almost exactly to the minute as projected.

"The Veep" was joining up with me with our bikes to ride back to Del Valle. Unfortunately due to my miscommunication he was at the south instead of the north end of the park so I added on another 3/4 mile run to get to our hook up. A quick change into riding togs and we were off.

The ride back was for the most part rather flat and a moderate pace was the agreed upon order of the day (we wound up averaging a comfortable and easy 16mph). The Veep and I took turns pulling each other but damned if that wind wasn't in our faces nearly the whole way REGARDLESS of the direction we took. Fueling and hydrating went pretty well and I felt strong enough to reel in a couple of riders on some climbs and flats (my type A in action). But the big hill from Mines Road to the top of the park road into Del Valle loomed large in my mind. It's a big climb from bottom to top over about 2 miles and is a regular training ride for many Tri-Valley cyclists. But, 5 1/2 hours into the routine, with only a half hour to go, I could feel the cummulative impact of exercise on dehydration and hunger setting in. So I downed as much water as possible and threw down my last power bar and bit of turkey jerkey in hopes that it would keep my pump primed.

A mile from the hill, I forewarned The Veep that from here on it was everyman for himself and that I was going to go "down within" and focus on nothing but cadence and endurance for the next few miles. The climb did not disappoint my anxiety. It was a gruelling finale to the run/ride. For nearly two miles the hill is unrelenting in its grade--steep. I alternated between grinding it out in 1st gear in the saddle and popping up to 3rd and going out of the saddle. I'm sure I was well into the 170bpm range but carried the hill at an average of 7mph to the much welcomed top. But of course, there was a head wind much of the climb as the approaching front brought in some brisk winds out of the south east. It even knocked 10mph off the descent speed!

Just 6 hours later--4 hours of running and 2 hours of riding-- I was done. To cap it off, I was denied a nap that afternoon in punishment, I'm sure, for being a bit tardy on my return. Still even today I feel pretty good and only a little sore in the knees and quads from the run.

Ouch!

2007-03-20T17:05:00.000-07:00

Sunday was a tough day. I had an 18 mile trail run and 20 mile bike ride scheduled. So, I decided to preview the Challenge course by starting at the Del Valle lake trailhead (600') and heading up to Rose Peak (3890'). Why I thought this route was going to be easier than going West to East is beyond me.

In fact, it really sucked. I went from Right to Left on this picture. And it felt that steep too. The first 1:10 I ran probably all of 15 minutes and hiked the rest. Straight up, it felt. And even on the hike-a-run portions I was redlining into anaerobic levels. I reached my 9.2 mile halfway point in 2:20 and I was pretty ragged . The descent back was tough, as well, given the steepness of the pitch. Two miles into my descent back into Del Valle I came up on 3 runners ascending on their through run to Sunol. One was a woman in her late 50's who is running the Western States 100 miler. She had my instant respect. The Western has 18,000 feet in elevation gain over 100 miles. I took some consolation in the fact that she looked as tired as I felt. Bless her heart, though...she thought I was Graham Cooper, winner of last year's Western States--who ran the 100 miles in 18:17. Wow.

I finished up the 18.4 mile run in 3:58. The first 7 miles are a killer and I'm going to have to find a way to slow up and pace them right EVEN ON THE WALK if I'm going to finish all 28 miles with power for the the 35 mile ride. Next week, I get to test out lessons learned as I'll be doing 22 miles the "hard way".

A quick drive back home and a quick bite to eat before finishing up the program with a 20 mile ride. Despite the run, I still had some juice in the tank but fueling the engine proved to be another lesson to consider. I put in a good 17.5mph average pace ride on a simi-hilly route but I could tell I was burning lean. By the time I got home again, I was famished. This despite constant fueling on the run, a quick lunch, and a gel on the 1:10 ride.

I'm now thinking this will be a 5:15-5:30 run and 2:15 ride. This ain't going to be as easy or as fast as I thought.

This coming Sunday is the last big push before I taper off for the Challenge. It'll also give me one more data point to fine tune the run/ride estimate.

Time Flies

2007-03-13T20:49:00.000-07:00

Yeesh! Two weeks since my last post! That should indicate the state of madness in my life right now. As faithful readers know, we're moving to a new madhouse. So, the last 4 days were filled with a new stressful training program comprised mainly of unloading and spreading 2 tons of 1/4 x dust rock and a ton of yard bark. My abs, obliques, and shoulders are now in stunning condition. They also hurt.

And the madness continues on the training front for the Challenge. This last Sunday wrapped up 2 fast weeks (running times that is) with a 20 mile run plus 15 mile ride...the hard way. I spent 2:15 climbing up the Ohlone Trail from 390 feet to Rose Peak at 3890 followed by 1:30 descent back to the trail head. I gotta say I felt pretty strong despite what was a brutal climb. I then did a short ride up Calavaras Road to the top and back down. I gotta say I didn't feel so damn strong. Note to self: fuel is going to be critical when I get ready to transition to bike. I settled the hydration problem from last ride by keeping on my running pack and bladder. Next problem to solve is replenishing enough carbs for the ride. Still, it was a good training day. Compared to last week's 16 mile climb/descent and 20 mile ride, I came home and an afternoon siesta was more optional than mandatory.

Lots of new lessons learned. But, there is no doubt this is going to be a real tough challenge to pull off. I'm closing in on the time estimates for the 100K Challenge. I think the 28 mile run (which will cover about 7,800 of climbing) will be 4.5 hours and the 35 mile ride will be somewhere in the 2 hour range. If I start off at 6am that should have me finishing at VMS around 12:30.

Oh, you thought it was 55 miles total? Heh! Nope, we're going for 100km+ here, folks!

Out of the Blue

2007-02-28T07:57:00.000-08:00

Yesterday's 5 mile flat run was a real surprise. I was hitting 7:10-7:15 mile splits almost effortlessly. Wow! where did that come from?

Even better are the number of people stepping up to the Challenge! The list on the right side shows those who have stepped up to contribute--we're now at almost $5000! That is an awesome "split time" in itself! Just like my run, yesterday, I hope we'll hold this pace to the finish line.

I'm also blown away by the number of people who plan to actively participate in the Challege! I now have at least 2 runners who will join me on the entire or segement of the run and over 6 people joining us for the ride. How about you? Run, ride, or pledge you are encouraged to join in this effort.

The Challenge run/ride date is April 15th. With as many people participating either directly or indirectly, it now appears that a planning meeting to discuss run/ride logistics and a celebratory party is needed. Look for details on this later!

Mad dogs and Englishmen

2007-02-26T16:44:00.000-08:00

As a boy, I lived in Africa. We had two seasons: wet-and-hot, and not-as-wet-and-hot. Venturing outside at noon was not advised nor often practiced. For those occassions I did, my Father taught me the saying only " mad dogs and Englishmen go out in the noon day sun".

I'd like to amend that line from the song by Noel Coward to include running in rainstorms that crash down out of the Gulf of Alaska.

As I headed out for the trailhead and a planned 10 mile big hill run, the gods were soaking California with a pelting rain and winds out of the southwest at 14-20knots, according to NOAA. I will atest to those facts having sampled them over the 1:43 minute and 11 mile (actual) run. It poured. The rain howled. I was half frozen. And it was just an awesome, fun time! There were only 3 others mountain bikers on the trail--they were covered with mud and soaked to the bone. But they, like me, were smiling from ear to ear as we passed. There's nothing like being in the middle a little of Mother Nature's mild storms to make things that much greener, that much brighter, and that much more. The intensity knob goes up a knotch or two.

Despite some fierce headwinds and some bite to the cold due to the temperature and wet skin I had a good steady pace and was almost comfortable in my shorts and rain jacket. Once again, my Salomon's did the trick with the wetness. My feet only got slightly damp most likely from wicking IN moisture from my socks.

By the time I made it back to the trailhead, the rain had stopped and the cloud layer became more ragged so that some sun peaked through on occassion. This made the 15 mile road bike ride a little more pleasurable although riding into the wind was like peddaling with a parachute.

All in all it was a greatrun and ride combo day!

Spring Mix

2007-02-23T18:22:00.000-08:00

Two days of spring mix. What's that mean? Unpredictable is what I mean.

Thursday was wet even by east coast standards. A squall line passed through early in the dark hours of the morning and didn't let up until nearly 10am. Due to my work schedule, my 8 mile small hill run was conveniently placed within the yellow band (according to the "News4 Enhanced Accucast Doppler Radar Improved with Multivitamins and Iron") of a passing squall line. My run was a delightful mix of constant drizzle and steady rain with intermittent gusts of wind. Fun and deliciously wet. Fortunately, I had a very comfortable pace, lightweight rain jacket, and (finally) broken-in Salomon 3D Pro XCR waterproof trail shoes (and they WORKED superbly!). I have to say it was a great run. I highly recommend running in cold rain. You'll appreciate every sunny day there after. Total run was 9.2 miles (it was supposed to be 8--my mind got soggy somewhere along the way, I guess).

Today, I got to mix it up with a combined medium intensity weight routine and 20+ miles on the road bike. This time, Spring dished out some beautifully blue skies mixed with fair weather cummulus and blustery west, northwest winds. The 45 minute weight routine combined 1.5 minutes of jumping rope between each weight set. After 3 sets I was ready to get out on the bike (although I have to admit by doublies are pretty fine now!).

Despite a strong cross wind on the starboard bow throughout the outbound loop of the ride, I felt really strong and in the groove. Climbing up Kilkare canyon was almost effortless it seemed. However, our real estate broker called half way up- we're relocating to a new mad house- and asked if I was ok when I answered. I'm sure she enjoyed the climb up the grade as much as I did. I'm also hoping she doesn't report me to the cops after all the heavy breathing. The ride home was amazingly strong and I put in a total of 22.5 miles at an average pace of 17.3mph. Not bad for a windy day!

So two great spring days and two great training events this week. Tomorrow's a day off before Sunday's combined 10 mile big hill running and 15 mile mountain bike ride.

On Yardwork

2007-02-19T18:21:00.000-08:00

Sunday finished off what was a light training week. I put in three runs and two bike rides for a total of 19 miles on feet and 25 miles on wheels.

Of course this was an apropose moment to cleanup the Madhouse. Spring was hitting Northern California with a nice warm tickle and so yard chores--communicating on a subetheral wave length directly and mysteriously to the opposite gender--suddenly arose as an opportunity for some "cross-training", as Mrs. Madman put it.

Funny thing about yard chores...apparently they use a different muscle group from running, biking, lifting, and pilates exercises. I know this for sure because Sunday morning when I started up the trail on the first half of my run, I identified some sore thigh, gluteous, and oblique muscles that didn't exist the previous (unchore-burdened) weekend. I forgot to log my Saturday workout in the yard but it amounted to about 6 hours of weeding, clipping, pulling, shovelling, spading, and loading and unloading 3 yards of debris from my truck.

I think I'll stick to ultramarathon training.

Small pause....

2007-02-14T08:43:00.000-08:00

After building up the mileage and training hours over the last 4 weeks, this is a light week designed to rest the body. I'll put in only about half the mileage and workout time of last week's 7:30, 32 running miles, and 30 miles of riding. Today will be a light 5 mile run, tomorrow a 6 miler and this weekend only 8 miles of running.

Next week the training begins ramping up. By early-March I'll be hitting 35 miles total weekly including 22 miles in one run. I'll also be averaging about 50 miles per week on the bike including one 25 mile road bike ride following that 22 mile run.

The last week of March I being tapering and letting my body rest/repair/prepare for the Challenge.

Sunday Morning Rush

2007-02-12T06:54:00.000-08:00

After 2 near constant days of rain, Sunday welcomed clearing skies. To say it was gorgeous would be to call Venus de Milo not a bad whittling job.

I was fighting off a cold (again) so a full 15 mile run plus 15 mile bike ride was questionable. In fact, I almost canned the whole day but I couldn't resist getting out on the trail. It was just too pretty outside. Off to the Ridgeline I went....

The picture above was taken at the trailhead and does it no justice. The sky was a brilliant blue, spectacular white cumulus contrasting vividly against it, while the lush, verdant winter grass glistened with the rain of the past two days. The leafless oaks that dominate the east face were robed in light green lichen and appeared as if some insane christmas tree farmer had gone 'frocking mad'. The trail was soggy and the few mountain bikers I saw were speckled with mud. In other words, it was an awesome day for a run!

For the 15 mile run I switched tactics and equipment compared to shorter run lengths. Planning an average of 10 minute/mile over this very hilly route I would need lots of water and fuel. In my running pack I had 1 liter of water and 3 power gels (Vanilla-Stawberry...tastes like yogurt of the same name). Normally I figure 1 powergel per 40 minutes (roughly 150 calories per hour) which I "sip" on and wash down with a suck off the water bladder. Today I elected to go 10 minutes longer per fuel pack due to a big breakfast. Combining a sip/suck method is a trick I learned in Adventure Racing to help me keep a steady supply of calorie and maintain a good rate of hydration. Not enough of either leads to "bonking." While too much fuel at once robs the muscles of blood to muscles that is otherwise engaged in processing food in the stomach.

I also worked on keeping the first half of the run at a modest pace and actively took measures to remain between 130-157 heart bpm in order to avoid anaerobic levels. Except for the first two miles out of the trailhead, I was successful in this. The last half of the run was a breeze and I even kicked up the pace some.

Everywhere the trail was wet and by runs end the back of my legs were muddy. I got through a couple of stream crossings without soaking my shoes, but the rain swollen creek at the last one ensures soaked feet. This is where I love my Salomon XA Pro 3D's. They quickly shed water and I can continue running without waterlogged shoes.

As I descend the last 2 miles back to the trail head I squeezed the last of the power gel and water into my mouth. I had calculated that load pretty well sparing myself from any excess and non-useful weight. But wow what a great run on such a wonderful day!

Total run time: 2:16 over 14.8 miles for 9:11 /mile run pace. Average heart rate: 147 bpm.

12 miles and $4500

2007-02-08T16:24:00.000-08:00

What a great day! I learned our wonderful sponsors have pushed the Challenge up to over $4500! Normally I preach a modest pacing regime, but Go! people GO! This is awesome. Now that I have some teammates I hope we'll continue to see more pledges, as well. Thank you for your contribution no matter how big or small.

Speaking of big, today was a 12 mile run day. Mother Nature spared me the rain when I launched at 7am today along my small hill route. But, I was still a little sore from yesterday's gym workout. RacerX and I had done our usual 20 minute stationary bike ramp up interval work plus he introduced me to a new weight routine in lieu of our usual designed for muscle gain. I may have gained some muscle, but I also gained some tight quads in the process.

I got to witness a beautiful sunrise as the reds and golds creeped through a ragged set of cloud breaks. Within 30 minutes the developing valley fog and gathering storm front erased it from view. The hill run took me up into some of the best views of the valley and nature did not disappoint.

By mile 2 I had entered the Zone and the run went to autopilot. In the Zone I find myself monitoring my body performance with "one eye" and taking in the scenery with the other. It's a very peaceful state of being and one I find I can only get in a run (or on rare occassions if the kids are asleep). My mind seems to empty itself of all thoughts. Or at least most of them go to "low boil." In the Zone, no matter how long the run or how intense the pace, any discomfort, monotony becomes only a detached abstraction. If only I could apply that to work.

My goal for the run was to concentrate on even pacing and maintaining an average heart rate of 149 bpm. I can run forever at that exertion level and it works out to about ~7:45min miles on flat ground over a long distance. With the moderate hill sections I hit, seeing even 8min/mile wasn't in the realm of possible. The hills along the route (there are 5 good sized and long ones) pushed my heart rate up to 161 for short periods of time but never too long. Still, I was pleased to see at the end of the run that I in fact averaged 149bpm and an 8:21/mile pace.

Today's total run time: 1:42

All-y-all-y-in-come-free!

2007-02-06T13:37:00.000-08:00

Rumour has it that the Challenge is getting teammates! Whoohoo you people!

The daily bike commuter, Jack aka "The Musicman", along with a couple of other unconfirmed names, such as John "The Veep", Kelly "Middle Gear" and Ty "The Tri" will be joining the Challenge on the bike portion. Sources tell me more are out there! This is great news!

To all who are considering I say do join us in this TEAM EFFORT!!! You don't have to be as insane as me, but the bike ride will be manageble for most riders and you can pedal as fast or as slow as you need to get to the finish line--everyone takes 1st place in my eyes.

The VMS "Donatimator" tells me that we'll add teammates up on our website as they are confirmed. Pledge them on will ya!

And speaking of which: $1995.10 in pledges recieved so far! That's just awesome. You've met my match and our children now will benefit from another $3,495.10 that goes towards helping making VMS the outstanding school it is for our children today. Thank you!

5 in the slow lane

2007-02-06T11:04:00.000-08:00

Today was a recovery run day. I needed it after Sunday's redline.

This week is a big run week with 35 miles scheduled. Last week I put in a 5:58 training; this week I'll probably hit close to 7:00 with the 7 mile total run increase plus an additional workout that I didn't get last week due to fighting off a cold.

So I set a slow, recovery run pace today-meaning I kept it to a an even 8 min/mile. The first mile or two I could tell the muscles wer still recovering as my gate felt awkward and slow. By mile 3 I ran with something other than what felt like a drunken stumble. And by the last mile, the kinks were worked out and the muscles more relaxed.

So far I haven't talked much about the ride training. Mainly this is because the ride distances aren't that large. The significant issue is putting the run and bike together and building up endurance strength that's going to be needed for the combined 7 hour run/ride. So for now, most of the endurance building is in the run distance. The good thing for now is that I'm using the mountain bike for the ride portion of the training. This is good for 3 reasons: (1) I prefer mountain bike riding, (2) it's more effective mile for mile than road biking for now, and (3) I can more easily fit it into the training area I'm using now. Later in my training when run/ride distances go up again, I'll be switching to road biking.

20 Tough Miles

2007-02-04T21:02:00.000-08:00

The bird says it all.

Today was a 10 mile big hill run/ride back-to-back combo workout. Due to RacerX's schedule, we agreed to meet at Golden Eagle trailhead at 8:30. Because of the timing, this meant a reverse of my usual run first, ride second routine.

I felt about 95%, having shaken off what ever was trying to get me on Friday. Sunday was a great day for both the run and the ride with temps already in the mid-high 40's when we met and the promise of high 60's for the day to come.

Racer X and I took off at our usual fast clip up the first 900 feet of the climb on a 10.3 loop that includes 3 1-2 mile steep climbs for a total elevation gain of about 2200' . This is a fairly tough 10 miles but a really good training route.

Key for long workouts is pacing. The trick in endurance running and riding is to stay within your aerobic workout range and avoid too many or too long foreays into muscle-burning, energy sapping anarobic ranges. For me this means keeping my heart rate within a 140-159 bpm target range. If I can do that then I can go a long way.

Normally when I start my run first, I've burnt off some energy which moderates my riding pace. RacerX and I tend to push each other both of us being typical Type A athletes. Thus our climbs tended to be at a higher level than targetted. We were clearly pushing ourselves as I checked a few climbs at 165-172bpm. Now, my max heart rate is about 185 so I can hit these ranges ok, but too many times and right before a long 10 mile run wasn't too smart.

Back at the trailhead, Racer X took off and I transitioned to the run. The first mile my running gate felt weird and I was clearly unaccustomed to ride first, run second routines. The climb up to the ridge on this part of the trail is impossible to make running without going into the 160's. Pride keeps me from walking this heavily travelled section even knowing that pacing for aerobic levels may require it. By the time I hit the top and the mile of relative flat trail, I knew that I was going to be burning some muscle and not fat. By mile 5 when the next big uphill began, I was regularly going beyond my aerobic heart rate range top-end but pushed on nonetheless.

10 mile runs are tough. Not because of distance, but because they are right between pace shifts. For runs shorter than 10 miles, I can sustain a much faster pace and higher heart rate. Beyond 10 miles, the pace has to be reduced or you'll quickly wind up burning muscles out faster than you can feed energy in. But 10 miles is in that just-in-between stage.

I finished off the 10.3 mile run somewhat uncomfortable. I had pushed too hard early on and worked myself a little too hard, but lesson (re)learned. My ride was good but I ate up too much reserve for the run. The run wasn't bad; it just could have been better.

Next Sunday is a 15 mile big hill run.

Today's run/ride: 10.3 mile ride; 1:16. 10.3 mile run; 1:47

Questions for the Nut

2007-02-01T15:56:00.000-08:00

In attempt to try and answer some of your (anticipated) questions, I sat down and interviewed myself. It was a rather interesting meeting, not unlike, say a 60 Minutes interview, only a lot less combative and not as well watched.

Question: Madman, how long do you expect this insane event to take you?
Madman: Well, I ran the Ohlone Trail last year going the opposite way which is a longer uphill climb and it took just under 6 hours to complete the 50K/32miles. This year, I'll be running down what was the long uphill portion and only 45K/28 miles, so I expect my running time to be around 5 hours. Then just because I slacked off and ran downhill, I'll then get on my bike and ride 50Km/30 mile for a total of 95km. The biking portion will probably take around 2 hours.

Question: Wait a minute, didn't you say it was a 40Km run and 50Km bike ride?
Madman: Yeah, I know. It was a marketing thing. I figured it was easier to use round numbers. In fact, I'll probably do an even 100km by adding on some more road bike miles.

Question: What's with the kilometer thing?
Madman: It just sounds cooler. And, of course futher. I think 1 kilometer equals 3.28 foot-pounds per square inch or something like that.

Question: You mean 62 miles.
Madman: Sure.

Question: 5 hours, huh. That's kind of slow isn't it. Those guys in Boston run 26.2 miles in less than 3 hours!
Madman: The Boston Marathon is a road race and except for one 280 foot hill, is rather flat. Trail running is all about hills, mud, uneven footing, rocks, hills, and a few more hills just for fun.

Question: Fun?
Madman: Oh yes! I love trail running. I call it fast hiking. I get to see places I'd never get to in a day hike, views that a road runner never sees, and near death encounters with killer rabbits, for example.

Question: So why the road bike portion.
Madman: While I love biking in general, unfortunately EPRD doesn't allow mountain bikes, my favorite ride, on the Ohlone. A road bike, in this case is a necessity. But the ride back Old Calavaras Road is a great and beautiful ride.

Question: Can I ask some more questions?
Madman: Sure next time. Of course, I'd be happy to take questions via the comments section too?

Today's training run was a 10 mile small hill route for 1:24 minutes.

A VMS Challenge

2007-01-30T16:37:00.000-08:00

Welcome VMS parents! I've posted up the flyer here that many of you recieved in the Wednesday envelope along with some additional details. Over the next couple of days I will try to address your burning questions, notably "Are you stark raving mad?!"

This year, I’m taking on a personal challenge to help raise funds for our school. I need your help.

On April 14^th, my personal challenge is to run and bike a combined 90 Kilometers (55.92 miles) as a way to earn money for the VMS Annual Fund.

Here’s my challenge to you. I will match the first $1500 in pledges VMS receives for the run/ride.

This isn’t a registered race; just a challenge I’m offering up for myself and for you. And I’m not going to do it the easy way. I’ll be running from Del Valle Reservoir in Livermore to Mission Peak in Fremont via the Ohlone Wilderness. This follows most of the same course used in the Ohlone Wilderness 50K Trail Race which I've linked to here. The trail is rugged and climbs a total of 7,800 feet in elevation gain over 24+ miles. When I arrive in Fremont, I will then ride my bike the 30+ miles via Old Calavaras road to Pleasanton. It’s one of the toughest run/ride routes in the Bay Area.

I hope you’ll be willing to pledge $0.50 (or more!!) per kilometer. Together we will meet or exceed this year’s annual fund goal .

Please support me by making a pledge. You can pledge here , by submitting a comment below along with your pledge amount, or email me at arracer(at symbol)gmail(dot)com.

Here kitty, kitty

2007-01-29T07:18:00.000-08:00

More signs of an active mountain lion in my training area.

On the first half of Sunday's workout, I found fresh mountain lion tracks on the descent into the Kilkare canyon. Since I appeared to be the first to that area (no other fresh tracks given last night's rain) and it just happened to be at my halfway point for the 8 mile run, it seemed like a good enough time to turn around.

I did spend a minute studying the tracks. The lion's paws are about the size of my fist. Not a small cat that one. I took some solace that despite a recent attack in northern California "You can expect on average to be killed by a car at the very minimum 320 times before you expect to be killed by a mountain lion. So you really shouldn't start worrying about a mountain lion killing you until at least 160 of your hiking companions have been killed by automobiles."

After the 8 mile run, Racer-X joined me for the mountain biking portion. We put in a nicely paced 11.2 mile loop covering some of the same area as my run averaging 9.3mph--not bad given the trail was pretty wet and the technical climbs were "traction challenged".

Total time 2:21
Total run: 8 miles for 1:09
Total bike: 11.2 miles for 1:12

A run, a ride, and a cat

2007-01-22T17:02:00.000-08:00

Sunday was Big Hill + Bike day. Back to the Ridge for a 7 mile run up and back. There were a ton of hikers and bikers on the trail but my mind focused on a steady distance run pace. I was worried about the ankle, but on the climb up my ankle felt just fine. As I hit the top and moved into some roller coaster segments I started to feel some muscle burn in the left leg along the shin and down to the toe. I was tightening up, dagnabit! At mile 4 on the return loop, I did a quick stretch and worked the toe out slowly. A quarter mile later it let me go and the down hill run to the trailhead wasn't a problem. A vestige of the ankle tightness? Something brought on in the change of training routine? Who knows but at least I avoided hopping down the trail like a one legged post hole jumper.

Despite the muscle, it was a good day. The weather was fantastic. The wind was whipping up which kept temps from getting too cold overnight and gave us the added benefit of 120 mile views to the Sierras. The snow capped ridge line around Tahoe and Yosemite stood out. Let's hope we get many a winter view like that, but the signs aren't good.

Back at the trailhead, I readied for the bike portion of the route. Clipped in, I began the 2.1 mile climb back up to the top of the ridge. Some initial tightness from the run smoothed out and the climbs that day were right where I would hope--strong, fast and in the groove, baby! I had my ride Zen on that day and hit all the uphill technical and fast downhill turns tight and right on the line. On the back side I came across quite a sight. At the T where riders usually turn back on the loop return were dozens of the largest cat tracks I've seen yet. It was a good size mountain lion track with pads the size of my fist. The cat had been there recently. Bike tracks from previous rider (some whom I heard only minutes before) were overlayed by the mountain lion. I tracked it for about 50-60 yards down the fire road with prints going in two different directions. I should say I tracked it while riding a pace just short of peak exertion and lung explosion. I figured that predator was going to have to work for its supper.

I also made a note not to wear a wool vest and to lose the Eau de Mouton while running or riding.

Total training time: 2:15
Total run: 1:01
Run miles: 7.2 miles
Total bike: 1:14
Bike miles: 11.1 miles

Substitution

2007-01-20T15:18:00.000-08:00

Friday's routine called for a 7 mile small hill run. However, my left ankle woke up angry at me and barked with some minor pain on every step. It wasn't bad and probably something I could have run through but that seemed like a mistake. I suspected it was some minor muscle inflammation brought on by the amp up of my training. Turns out that was probably exactly it. I've avoided any running injuries for several years now by not over-training or adding too many miles too quickly. Despite having a nice 20 mile/week run base, I'm worried I may have tried to pour on too much new activity too soon.

Instead of the run, I grabbed the road bike and headed out for and hour+ ride as an aerobic substitution. I threw in a good long hill up Kilkare Canyon , a local training favorite, along with a few smaller ones just to make sure that I got some equivalency. And all without stressing out the left ankle.

The ride was excellent. I felt very strong and was able to keep a 17+mile pace despite a long ascent up Kilkare.

Later that night I spent some time rubbing muscles along the calf, chin, and ankle. What really surprised me was how tight the muscle was along my foot when I stretched my big toe! Wow. There was a lot of tension down there.

It's still a little tight, but I'll do some more massaging tonight and hopefully it will be ready for tomorrow's 7 mile Big Hill + 10 mile Bike ride.

Total time: 1:14
Miles: 21.1 @17.1 mph avg

Dream, Focus

2007-01-17T20:06:00.000-08:00

In a long training cycle, when do you dream and when do you focus on the work at hand?

Sometimes I find I am zeroed in on my immediate actions: regulate my breathing, tune my pace, adjust my cadence, up my work level, tweak my tempo, glide, float, focus.

Sometimes I find myself deep in problem solving, dreaming my way through a problem, acting out on a plan, envisioning what I will do, taking in the view around me, tuning out the pain, tuning out the repetitive, anything but the now.

Yesterday, the routine was my first through the medium intensity of weights and jump rope intervals. I was totaly focused on form, posture, rhythm, tuning, and feedback. Today's 5 mile run was all about being somewhere else, distraction, and daydreaming.

In the first instance, I followed what experts describe as the focus of athletes need to get in the "zone" that results in performance gains. Bio-feedback techniques help train athletes to focus their efforts, achieve the zone, and excel by "de-icing" the body from the performance robbing aspects of stress.

Daydreaming or distraction may be considered "useless suffering" in that the athletes focus isn't on improving the performance but instead finding distraction from performance impacting stress. Or just taking in the beautiful scenery.

But experts agree. Daydreaming and not finding the zone negatively impacts your performance.

It sure did for today's 5 mile run. While it was okay, and the beauty of the cold dawn sky and leafless trees was inspiring, daydreaming as distraction from what clearly was not a stress-filled run only led to an "okay" and slower than typical outing. In contrast, yesterday's focused strength effort and accompanying 8 mile bike ride stands out as comparatively effortless and productive. On the other hand, a day dream here and there helps me when the training routine is long. And sight-seeing is another factor in my love for trail running even if it means that my mind is less focused on performance and more on what is around me and calls me there in the first place.

Yesterday's workout: 1hr
Medium Intensity strength workout: 30 minutes with one minute 3 cycles of Lat Pulls, pushups, squat/curl/thrusts with 1.5 min jump ropes between each routine.
Bike: 8.7 miles for 30 minutes @17.4 mph average

Today's workout: 42 min
Run: 5.2 miles @ 7:58 avg pace

Off and Running

2007-01-15T09:24:00.000-08:00

Yesterday, Sunday, was the first day of training using the new plan. While I'm not "officially" slated to start until this week, I modified the Sunday progam to get a jump on the new schedule.

Ok, I admit it was more about not having the patience to wait until next week.

Sunday was another chilly one with the cold air mass from Canada still sending morning temps into the 20's. It was 32 when I headed out the door to load the bike rack onto the car. My intent was to run 5+ on big hills followed by 10 miles on my mountain bike up at my local training spot on the Pleasanton Ridge. I estimated about 2 hours of gone time with my wife as I headed out the door.

At the trail head by 10am and on-time, I began the 2.1 mile ascent to the top of the Ridge. My goal was to hit the gate at the 2.75 mark for a turn-around and descent back to the staging area for the second half of training. About a 1/4 mile up the trail, I remembered I had left my bike's front wheel in the garage in a distracted moment. Unless I was going to pull off a 10 mile wheelie, my plan had just changed.

The run was beautiful in the crisp morning air and while the trail had a few hikers and bikers, I was pretty much alone. I kept a pretty loose run but was still bothered by a pace that put me on top nearly 2 minutes behind my fastest ascent time. That was my "type-A" bad training demon talking, I reminded myself as I resisted the urge to turn up my pace. My average ascent pace was around 10:30 for the 700 foot climb up so I had nothing to be concerned about.

At the turn around point, I had reformulated the biking portion plan. I cast off the idea of going home and retriving my front wheel for the mountain bike and instead would jump on my road bike instead after the short drive to the house. Not quite a back to back run-ride, but close enough.

I got home and quickly transitioned to my road bike after a quick change out of my sweat soaked running shirt. It was about 39 degrees when I hit the street yet my wind breaker kept me nice and comfortable (props to the Pearl Izumi Blizzard jacket...the thing rocks!). I peddaled a mainly flat 10 mile section of road around town but at a fast pace. I was looking to maintain and 18mph average. Some hill sections killed that goal in the end, but it was a good 1.3 hour work out total.

Total time: 1:20
Total run time: 0:42
Total run distance: 5.5 miles
Average run pace: 8:13 per mile
Total bike time: 0:35
Total bike distance: 10.2 miles
Average bike pace: 17.5 mph

History repeats-The Plan

2007-01-12T17:34:00.000-08:00

Dan my trainer and advisor in all things training reviewed by plan for my Ohlone Beast. Once again, Dan puked on it.

Dan's plan was to save me from myself. The primary goal was to prevent me from over-training and increasing risk of damage to knees and joints, but at the same time, prepare me for that added cardio-vascular impact that a back-back 40K trail run and 50K road ride is going to have on me.

His plan initially cut out one of my favorite 5 mile recovery runs. We negotiated. I begged. He relented some what. We have a Plan(tm).

Monday is a rest day. Tuesday's alternate with strength training plus a bike ride one week and a medium intensity cardio/strength routine plus bike ride. Wednesday's I get my 5 mile run. Thursday's alternate between a 20 minute ramp-up ride or a 20 minute sprint interval on the stationary bike. Friday's I'm running small hills with a rest on Saturday. Sunday is a big training day: big hill runs back to back with a bike ride.

Scheduling time on Tuesday is going to be a challenge. Sunday is going to be asking for some family sacrifice as I eat into their time. This may be bigger than I thought. It is a Beast.

And now.. the Plan:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Jan 15	(off)	ME+JR+B8	run 5 flat	RU	run 7 h	(off)	run 7 H+B10
Jan 22	(off)	S20/5+B10	run 5 flat	SI	run 8 h	(off)	run 8 H+B10
Jan 29	(off)	ME+JR+B12	run 5 flat	RU	run 10 h	(off)	run 10 H/B10
Feb 05	(off)	S20/5+B15	run 5 flat	SI	run 12 h	(off)	run 15 H/B15
Feb 12	(off)	ME+JR+B15	run 5 flat	RU	run 6 h	(off)	run 8 H+B10
Feb 19	(off)	S20/5+B20	run 5 flat	SI	run 8 h	(off)	run 10 H+B15
Feb 26	(off)	ME+JR+B20	run 5 flat	RU	run 10 h	(off)	run 16 H/B20
Mar 05	(off)	S20/5+B25	run 5 flat	SI	run 12 h	(off)	run 18 H/B25
Mar 12	(off)	ME+JR+B25	run 5 flat	RU	run 10 h	(off)	run 20 H+B20
Mar 19	(off)	S20/5+B25	run 5 flat	SI	run 8 h	(off)	run 22 H+B25
Mar 26	(off)	ME+JR+B30	run 5 flat	RU	run 10 H	(off)	run 16 H+B15
Apr 02	(off)	S20/5+B10	run 5 flat	SI	(off)	(off)	run 4 H+ B5
Apr 09	(off)	ME+JR	run 5 flat	(off)	(off)	(off)	Ohlone Run

Nice run

2007-01-11T09:08:00.000-08:00

It was 32 when I headed out the door. Two days of rest had an obvious impact on my running as I had an effortless first mile at 7:20. I tried to dial it back somewhat for the remainder of the run but I keep finding my body wants to run at a higher heart rate and faster stride. I was consistently hitting 152-157bpm with a 90 ppm cadence much higher than I should maintain for really long runs.

I ran jacketless with only a Sporthill zone 2 shirt and was comfortable the whole route. Tomorrow is forecast to be in the 20's so I doubt I'll go so light.

Running street side, which my route primarily consisted of, is a suck. I so much prefer the trail. No exhaust, no rush of cars, no high volume tire noise.

Total time 1:03
Distance: approximately 7.75 miles
Pace: ~8:15 average over small hill route

Annoyed a little

2007-01-11T07:30:00.000-08:00

Ok, it's a little silly, but my first week officially on my training plan and I miss my very first scheduld workout. Not a big deal, but just a little irritating. An early morning work issue threw a wrench in the schedule.

Today's a 6 mile small hills run, so perhaps I'll get back on track with that.

Temps are just below freezing but no clouds in the sky.... more later perhaps after the run.....

Hooked

2007-01-09T08:08:00.001-08:00

Xianrenaud is hooked. Great to see he's found an inspiring goal that drives his commitment. Run baby, run!

Running after goals has enhanced my joy of running. Goals don't get me on the trail but they do help drive me further down it, faster up the hills, and looser on the descents. A goal is what got me motivated to stretch further and venture into uncharted waters...it even got me started on blogging a year ago. (So blame this crappy writing on running too).

This year's big objective is a combined trail run (40K) and bike (50K) which combines two of my passions and will require one big training plan. I forecast 7 hours of pain for that race day, but it'll be worth every footstep and peddle stroke along the way. As Xianrenaud may be discovering, a goal is often just a catalyst to our passion.

Back of my head

2007-01-05T15:59:00.000-08:00

Today was a ride day and I chose to hit the ridge. Yesterday's rain gave way to an unbelievably crystal clear but cool day today. From the top of the park you could see the snow capped Sierra's 150 miles away. It was so clear, I could almost see the back of my head....

I put in only about 16 miles; starting out of the house (350') and climbing up to the ridge (1550'). The first 3.3 miles are flat and the next .9 miles, a nice short 500' ascent, are all road. The last 2.2 miles and 700' of climb to the top are all fireroad; the last 1/3 of the climb find me dropping out of middle to lower ring. I had the trails to myself save three solitary hikers (a rarity for this time of day/year). The winds were up as I crested the top and took in the views on my first stop 7.5 miles into the ride. The rains are softening up the ground replacing the dry and loose trails of summer and fall. In some places, the wheels were slowed by soft but not yet muddy dirt. But for the most part the trails and road were just the right kind of sticky. Downhills were fast and lines tight in these conditions. Just about perfect.

Speedy when wet

2007-01-04T12:21:00.000-08:00

Northern California got a little rain today. By east coast standards, it would be called a drizzle, but here it was a "weak storm."

Symantics aside, it was a fun day for a wet run. The temp was a nice 54 degrees, the skies dark and filled with grey, wet-saoked clouds. Puddles were forming in every low spot and along street gutters, and trail drainages. With shorts, my favorite Hind running jacket (wind proof and water resistant only), and a pair of Salomon XA Pro GCR's I set off for a morning adventure. Today's goal was an 8-mile run on my usual short hill course.

Despite an up-the-rack workout yesterday, my legs felt fresh and my first mile was a quick 7:23; satisfying yet I knew that my pace would settle out slower to a more sustainable 8:00-8:20 mile per minute.

The wind was up and the clouds to the south were dark and ominous. I love running in these conditions. No one else is out. The sounds are muffled. The woods wear darker, greyer, and more somber tones. There is a very different mood when running in such conditions. It's almost as if you are an intruder in a nature's private, solitary moment.

Running in the rain adds a new dimension to the run. By mile 6, I was soaked to the bone; the water resistance of my jacket overcome by the sustained rain. My thighs and kneew glowed red as the heat boiled off my skin, my hands were warm and even dry despite the conditions. But, man it was a good run.

A quick note on the XCR's. I love Salomon shoes. I swear by the XA Pro line--comfortable for 20+ miles right out of the box. But the Comps and XCR's are good for about 5 miles before the start eating up your feet! Avoid them.

Ride Baby, Ride

2006-12-31T14:30:00.000-08:00

Some quick thoughts on October's mountain biking trip.

Wow! 80 miles of singletrack with my buddies "Racer X" and "Tinker" was awesome. We wound up riding some extremely sick fun trails up on the Umpqua River. We even had the campsite to ourselves save for some occasional elk and a few retirees that pulled through. Granted it was a little cool (in the 20's in the am) but it warmed up just fine for the rides.

The trails were a ton of fun. Narrow single that danced up and down the face of the river banks steep canyon face. At times we were inches from the rushing river and other times found us climbing or descending 100-300 feet or more above it. All on a combination of nicely technical or undulating bubble gum track.

The videws were awesome. The rides were worth the trip up the long highway, and the time with the boys worth every bit of the sweat they soaked out of me.

Oregon MTB Trip 2006

We interrupt this programming...

2006-10-12T17:41:00.000-07:00

So, I'm giving some serious thought to organizing a non-race run/bike event for next April for those crazy enough to consider it.

The "Ohlone Beast 40-50" is a one day combination run-bike. Beginning at Lake Del Valle it would go via the Ohlone Wilderness Trail (24 miles or 40K) to the trail head at Mission Peak Park at Stanford Ave in Fremont CA. The next segment would be a 50K (39 mile) ride via Calaveras Blvd back to Pleasanton. I expect that the run will take ~ 4-5 hours and the ride ~3.

This is pure concept and open to change. I'm looking for interested participants for any and all of the segments.

Let me know if you're interested or know others who might be. More to follow.

Riding and Running the Matterhorn-Part 2

2006-10-06T13:58:00.000-07:00

In the first part of my visit to Italy, the weather gods smiled and gave me lovely weather. On the fourth day they exacted payment and the rains began as my train turned north for Torino and Cervinia. I rolled into Chatillon an hour late and was welcomed by Alech from the Hotel Les Neiges D'Antan. We drove up the winddy valley through beautiful mountain villages towards Cervinia as a light rain fell.

Friday was rainy and cool. The Matterhorn was hidden from view and clouds swirled around the hotel situated at 1900m above sea level. Ludovicco Bich, the hotel's son's owner and I poured over maps of the surrounding area and he highlighted trails that would quench my thirst for running and biking the area. I was jazzed! All my life I've wanted to visit the Matterhorn; I was finally here, but it remained hidden in a swirl of clouds and rain. No matter--I somehow knew I would get to see it during my three day weekend. For now, I drew solace from my first run which would aquaint me with the territory and allow me to take in the beauty of this incredible alpine region.

I set out in a steady downpour for my running tour. The steep walls of the valley were intimidating and beautiful at the same time. Snow dusted the mountains at the 3000m level and waterfalls seem to cascade off every steep angle. My goal was to take in the first biking route Ludovicco recommended and scope it out. The route took me briefly up the main road to a farm road that accessed several dairy barns and houses perched on the steep ravine sides.

I carried my running pack with water, warm clothes, food, and camera and ran at a steady pace up the very steep hills. I wore shorts, a raincoat and a hat. Two minutes in I was soaked wherever the coat failed to cover. Despite the slow pace, my heart rate was up due to a combination of excitement, altitude, and cold.

At the turn off, I began an even steeper ascent towards a herd of cows. Their bells clanged with every movement they made and they sounded like thousand wind chimes in a hurricane. I slowed to a walk as not to disturb them and snap a few photos. The attendant herdsman and his dogs watched me with curiousity. Past the herd, the road turned into rock and dirt but the pitch did not lessen.

I stopped several times in the ascent to snap pictures or take in vistas and images completely alien to my California home...stone roofs, long shed barns, brilliant wildflowers, and glimpses of rocky crests through the gray soggy clouds. My overall pace suffered but I was utterly content and happy.

The rain kept falling but my Marmot Precip jacket was keeping me dry. Even with the high level of heat and sweat I was generating it seemed to ventilate adequately for the run and I didn't feel over-heated. I was probably running a 10-11min mile pace given the incline of the road and desire to allow ample energy to go far without over committing.

I had brought along the trail map, folded for quick reference and protected by the rain by a zip lock bag, and was seeking out one of two trails that branched off the farm road. After a couple false turns, I found one of the trails which followed the contour of the hillside. The trail was faint and underused except by the local cows and now with the rain had become a grassy, cow-pie strewn drain. I decided to find the next trail instead. Another km up the road and 45 mintues into the run; I decided I needed to double back. While taking a runnning tour was absolutely a blast I knew I needed to save some energy for tomorrow's big mountain biking expedition. With some reluctance, I turned around, retracing my path and descended the hard won elevation back towards the inn.

Riding and Running the Matterhorn-Part 1

2006-10-03T08:13:00.000-07:00

A business trip had me in Italy and offered up some great running and riding opportunities. The first leg was 4 days in Pisa.

On the am of Day 1, I set off in the early morning as the city was waking up on a running tour of Pisa and the surrounging countryside. I had planned on a light run but the scenery and draw of the distant hills beckoned me. Like the nut-job that I am, I ran towards the country and in 3 miles had exited Pisa and found a country road that pointed in the general direction of the mountain range 5 or 6 miles away. I kept a pretty steady but moderate pace knowing that I wanted to see as much of the countryside as possible without depleting my energy or compromising my hydration (I ran without water). Near my turn back point at the 30 minute mark I picked up a beautiful little trail that ran along an ancient aquaduct. An occasional bike or pedestrian met me with a cheery "Bonjourno!" as I ran. 80 minutes later I was back at my hotel and ready for all the aqua non gas that I could drink!

On Day 2, I kept it light given the time changes and sleep deprivation of international travel. The narrow streets and alley's of Pisa were quiet and there were few afoot as I ran along taking in the sights. I saw no other runners and the few Italians I encountered gave me no second glances so I had to assume I wasn't too foreign a site--but given how much they smoke I'm pretty certain I wasn't the norm either. My run took me down the main river and eventually onto a foot path that meandered down it's banks as it fell slowly away to the Mediterranean Sea some miles down trail. I doubled back at the 25 minute point with the intent of only putting in about 50 minutes on this run. The temperature was ideal--mid 60's--as I ran, the rising sun made the soft mediterranean tones of the buildings, homes, and red tile roofs even more warm and glowing. Along the river, a few hungry fish surfaced for a breakfast of mayflies that seemed to hover along the bank edges.

Day 3 was a rest day to prepare for my weekend of running and biking up in Cervinia--a village at the foot of the Italian side of the famed Matterhorn.....more to follow...

Good Advice

2006-08-11T17:51:00.000-07:00

Caveat Emptor: My training notes are those of an amateur.

You want real advice? Ask one of these guys.

I've raced against Silly Rabbits in some 12 hour races. They are strong, tough competitors who are fun to watch. My vantage point is usually a couple hours to the rear of them.

Training Notes

2006-08-11T17:19:00.000-07:00

Here's some random things I've learned, practiced, or ignored to my detriment over the last few years:

During a race, if food starts becoming un-tasty, hard to eat, or I start to lose my appetite, that's a pretty strong indication I'm dehydrated.
One Power Gel every 40 minutes is what I need to stay fueled properly for any race that will last 2 hours or more. I start fueling immediately when racing but my intake is in nibbles and small bites . I try to make the Gel last a full 40 minutes. I wash every nibble down with water. This helps to stave off dehydration problems and ensure I'm adequately hydrating.
After every 3rd Gel, (2 hours) I substitute a Power Bar (Caramel Crunch is my preferred) in lieu of a Power Gel. I make it last 40 minutes too. Too much fuel in the belly means too much blood in the stomach and that much less for muscles to oxygenate.
The fueling strategy above works great for running. Riding is more difficult. I recently got a Gel bottle and Bento box to make it easier to easily access fuel and to nibble away. Gel packs while riding can rarely be nibbled...it's an all or nothing proposition. The Gel bottle seems to eliminate that problem. The Bento box helps keep the Gel bottle and other fuel in easy reach..no stops to fumble for fuel.
For 8 hour plus races, a peanut butter honey sandwich works fine for "lunch." I stretch the consumption out over 40 minutes also. Pop a bite in, let it sit, and sip water to wash it down. Same as eating a bar.
Pre-race or pre-brick meals are critical to performing well. I strive for portion sizes of 1/3 carbs (usually a pasta), 1/3 protein/fat source (usually chicken or salmon), and 1/3 rich veggie (usually spinach).
5 days straight of training, regardless of cross-training to offset wear and tear, is draining. I rarely do this except in heavy training weeks. Normally, I get a rest day once every 3 days. Usually, its Monday train, Tuesday off, Wed-Fri train, and train either Sat or Sun. Sometimes I schedule both Sat and Sun as training dates and make Friday an off-day instead.
Except on a treadmill or in the gym, I can't work out to music. Besides, I'm outside and on the trail with ears dedicated to listening for the whistling of the claws of a leaping mountain lion.
I'm convinced that upper body work is as important for me as a runner and biker as intense cardio work. I hate it, but have seen great benefits from working on overall strength and balance.
Pilates is silly looking but highly effective at building core strength and balance. Things I must have on the trail.
At 45, I'm not expecting to win any gold medals. Unless they hand them out for having fun. That said, I'm a typical Type A: I'm always competing.

Disaster, Recovery, Perspective

2006-08-03T08:51:00.000-07:00

Racer X, my training and Adventure Racing partner, tore the meniscus in his right knee. That pretty much dumps this season's races. We're both bummed. For him, it's clearly a big blow--he's facing possible surgery and a few weeks of recovery. Maybe he can be prepared for our October 24 hour race, and we haven't written it off, but the odds are high against it.

For now, I need to recalibrate my goals and training regime. Having a goal provides motivation and drives away the easy and convenient excuses for slacking off or toning down the intensity. Maybe I should coast, but it's not my style. Let's face it, training can sometimes be painful so goals are wonderful reminders at times when the mind says "how about a Sundae instead?"

Because our ARs are skewed towards long cross-country mountain biking, my running distances and times have definitely been far shorter than in the Spring when I trained exclusively for a 50K. As my last post indicates, I love mountain biking too. But, there's only so much time and energy the fully employed family man can afford. So, accordingly, mountain biking was taking up a lot more of my schedule.

With Racer X out for a while, I'm going to try and balance that out somewhat. I love trail running. Today's run reminded me of what I do love about it. I put in a short, steep hill run today up on my favorite local trail. Just a 5.2mi loop with about 800' elevation game; but a good quad and calf power builder. I was the first out on the trail at 0645 and the morning East Bay area sky was it's usual cool, dry, and clear. I hit the top and had to stop--not 'cause I was winded--just needed to take in the beautiful vista that covered the ridgeline forest and the stirring activity of the valley citizens below me. I'm reminded on days like this that one reason I love trail running is not just the chance to get away from the noise and the bustle of city streets, but the chance to get quickly and deep within nature itself and take in great vistas or views of bob-cats, turkeys, deer--nature's bustle of activity.

So, I'm going to reset some goals. Maybe I'll do some half-marathon trail runs for now. This fall I have 4 days in Italy--I hope to run Chamonix or the Matterhorn area. I need to train and be ready for that. I can't wait.

Back on the Bike

2006-07-24T20:41:00.000-07:00

A much long overdue update.

Training for the upcoming Adventure Race season began in earnest shortly after my big 50K.

My routine is pretty similar to the ultra training with 2 days at the gym for strength and endurance training mixed in with some running (cuz I like it so much). A total of 5 days of training total. But back on the menu is plenty of delicious mountain biking...dessert...for the sweathead.

My racing partner and a third mountain biking only partner--let's just call him Tinker-- have increasingly been spending some time riding the ridge and surrounding areas. Man I love being back on a bike! My climbs are a strong pace, my downhills pretty decent. Technically, Moab buffed my shine but there's much to be learned. The ride is a custom race frame--"The King"--a scadnium Kona with full suspension, 80mm Fox FLRT front shock, Hayes disks, Shimano XLT dereilleurs, titatanium Shimano SPD pedals, Mavvik SLC wheels, carbon fiber cranks, post, and bars. It weighs in at 25lbs and the weight is nicely and evenly distributed across the bike. I love it!

We've been getting in some nice rides preparing for the upcoming 12 and 24 hour races. Training rides have typically been 16-25 mile rides with a mix of dual and single track. Lots of good climbing. Technically speaking, however, the trails suck. However, even a mediocre ride is better than nothing.

Last week, I put in a good 5 hour brick workout. 1 hour run, 2.75 hour mtb ride, 30 min. strength, 15 min. on the jump rope, and 30 min. on the elliptical. I maintained a nice even level 5-7 effort through most of the brick and finished feeling strong and ready.

I'm feeling strong. My bike is awesome.

Snoqualmie running

2006-06-05T16:08:00.000-07:00

Business took me up to Seattle and a conference in Snoqualmie, WA. I arrived early on Wednesday and found a local outfitter who was kind enough to point out some nearby trails in this beautiful lush green area. On his recommendation, I drove up to the trailhead and set out for Rattlesnake Trail to East Peak. The trail snaked up through a dark green forest up a steep climb to Rattlesnake Ledge and then continued up the ridge line to East Peak. Don't let the term ledge fool you. This was a non-stop climb from 900' to nearly 3500'. I expected some flat spots but saw none. Just a pure climb that while tough wasn't a killer. I kept a pretty steady 11:00 pace (I estimate) through switchbacks, smooth trails and the occasional root or rocky cluster along the ridge line. I passed a few hikers but the woods were earily quiet, dark, and sometimes down-right spooky. The wildly different topography and landscape from my East Bay, CA haunts kept my mind distracted and the occassional vistas were ample reward for the effort. Sixty-five minutes and nearly 5 miles later I reached the awesome views from East Peak. Needless to say the pace back down was considerably faster and I reached the trailhead some 35 minutes later.

The next two days the conference I was attending kept me close. Despite the rain, however (and I guess this is just something a Washingtonian just becomes oblivious to), I got out on some forest trails nearby the Salish Lodge. I got in two 10K runs through a very wet, dark, fern filled forest. The trails were a blast--soft, winding, and fast--I felt like a speeder in the forest of the "Empire Strikes Back."

A Goal Reached

2006-04-24T17:29:00.000-07:00

5:59:56. Just 4 seconds under my calculated total and run goal for my 31 mile and nearly 8,000 feet of elevation gain birthday trail run. I couldn't have been more pleased with this my first ultra-marathon. Four months of training and untold support of family and friends got me there. What a thrilling way to mark my 45th birthday, albeit in somewhat less than a mainstream manner.

As I sit here with stiff legs some 24 hours later, I am just blown away with this adventure

Sunday started and finished under cloudy skies, cool temps, and light winds. Perfect running conditions. I awoke from a less than ideal sleep at 0500 (pre-race jitters?), ate a bowl of yogurt and granola, downed several glasses of water to pre-hydrate, filled water bladders, rechecked all my equipment, and relaxed with the paper while waiting on Racer X to pick me up at 0630. Bowing to athletic superstition, I wore my ragged, yet favorite, trail running shorts for the run. Racer X was prompt and by 0650 we were at the trailhead (pictured above). Mission and Rose Peaks were shrouded in clouds and already early morning hikers were climbing the slope in front of us. With a shot for posterity (or perhaps to help the coroner in the ID process later), I launched at 0700, as planned.

The first 4 miles were a steep assault up the side of Mission Peak from 390' to 2500'. I quickly transitioned from my intial running pace to a fast walk in order to keep my heart rate within the target zone and to remain prematurely out of the lactic acid building, muscle depleting range that would inevitably come late in the run. Up the face of Mission Peak, I monitored my heart rate and ramped up or down the pace, as needed. Reaching the summit within 39 minutes of the start, I looked to my watch and saw that my heart rate monitor had failed. Had I just died or did it just feel that way? Nope! the monitor strap battery had chosen this day to expire. Shrugging it off, I knew I would now have to listen closely to my body for the rest of the run and rely on internal signals and not electronic ones to judge my overall condition. In effect, it was almost liberating. I was no longer a slave to the HRM. From here on out, it was purely about listening to me, not the metronome of my watch. I picked up my pace and began a comfortable yet brisk descent down into the Sunol Regional Park at roughly 390' elevation.

From Sunol, I met the first 2 miles of a steep climb along the 10 mile climb to Rose Peak at 3500' with strength and plenty of energy. This was the first time I had laced together two segments that I had previously only run as separate training segments. RacerX had planned to meet me 4 miles in from Sunol at BackPacker's Camp. I had told him at the drop-off that I would be there within 02:15 from the start. I couldn't have guessed better on the time nor my calculation about theamout of fuel and water I needed to reach that point. To save weight on the first big climb, I had put as little in my pack, as possible. So I needed to see Racer X at that rendezvous point or I would be running hungry and thirsty! He was there on as expected and I was thrilled to see that I had predicted my time almost to the minute. I had drained my water 1/4 mile before I got there, too! It was an emotional pick-me-up to have him meet me there and I felt great physically and mentally! I was on schedule and on the mark on fuel and water so far.

With a quick change of socks and a re-loading of my pack, I was ready to climb out of the "gravity well" that I had monikered for this dip of terrain in the steady climb to Rose Peak. To get out of the well, however, I had to cover the next 1.5 miles that were virtually un-runnable. Even at a brisk pace I was hitting a very high HR. On this steep upgrade I met and power hiked past a troop of descending boyscouts who met me with strange looks (and I'm sure fouled noses from my stink).

Over the next 2 hours I climbed my way towards Rose Peak. I stuck to my eating schedule and slowly injested aPower Gel or Balance Bar every 40 minutes, taking care to wash every bite or slurp with water. As the climb continued, I increased my water consumption to ensure that I stayed adequately hydrated. I reached the junction of Maggie Ranch and Rose Peak at the 3:39 mark. In order to ensure I got the right amount of total mileage (the trail is only 27 miles and I needed 31), I had to circle the peak twice. That was a mentally tough shot to the head. As I looped back through the mist covered summit into the deserted Maggie Ranch campground near the summit, I stopped to refill my water bladder. Good thing I did. I had nearly drained the 1.5l I had carried and had drank .5l more than expected. For good measure, I filled my bladder bag to the 2.0l mark increasing my weight somewhat as a result. Knowing that my climbing was virtually over and I could afford the extra weight, it was a risk worth taking. On this last critical section when my body would be especially taxed and tired, I could not run short of water. Rose Peak was quiet and even the slight wind within the enveloping cloud was chilling. I was glad to start running again after the short water stop. It was cold and an alien place I now inhabited, both physically and mentally.

In the gray of the cloud and with 10 miles more to go, my confidence was somewhat dampened. The next section would be mainly downhill but my legs were beginning to feel the work. I was now into unknown territory both mentally and physically. I had never run more than 4 hours at a time; I had two to go I now thought--and hoped. And, while I had backpacked this trail once, 5 years ago, I had not trained upon this next section on my runs. How many boogie men lay ahead?

The next 0:40 minutes of running was mainly flat with a few (what were increasingly seeming to be steep) climbs of a 100' here or there. On the ascents, I could feel the muscle fatigue, but they were still strong and I still felt a reservoir of power lay within.

Mentally, I had broken the run into small segments. Running 50K seemed huge and overwhelming. By breaking the run into smaller more manageable sections I could mentally absorb and meet those smaller goals. Running a just a steep 2 mile section here, or just an hour on this flat section there was easeier to do and mentally manage. The mind is a very bad companion to bring along on a long run sometimes. So, at this point, I reminded myself that I only had to do a 10 mile run and I'd be finished. I had done plenty of those! No bigee!! Then I noticed I was talking outloud to myself. And I no longer thought my jokes were funny.

On the initial descent from Rose Peak I began to get some previews of the quad-aching downhills that were going to hit me in the steep descents in the final section of the run. At about the 5:00 mark I passed the marathon distance of 26.1 miles. Passing four backpakers, I cheefully complained, as I powered past, that the hills seem to be getting harder. (The hill was only 25 yards long). Only 5 miles to go. Then the steep descent from 3000' to the 2000' canyon floor below began. At the bottom of the river just 1.5 miles ahead, I would meet RacerX for the final 3.5 miles to the finish. As I descended on the narrow and twisty singletrack, I involuntarily grunted and groaned as tired quads shreaked. Passing a backpacker, he commented that I must have "knees of steel." How funny. I could barely feel my knees, but man my quads ached! I would have preferred the uphill to this pain! But down I went, knowing I was so close. I ran with purpose: below RacerX had my M&M's and he would be my only companion on a this long run and final dash to the finish!

Racer X and I simultaneously hit our meeting point. It was a great euphoric moment. But, the course wasn't done with me yet. It had a few nasty zingers it planned to toss at me. A last parting shot. The next .5 mile was an excruciatingly steep climb back out of the canyon. On fresh legs, Racer X set a brisk walking pace up that hill. Downing a mouthful of M&M's I stiffled a complaint and sought to keep up with him. RacerX kept up a continuous stream of comments and described the course ahead. I grunted here and there to acknowledge him and was grateful for distracting me from focusing on myself and the stiff legs and aching quads that now were a third, and unwelcomed companion on this segment.

The trail now turned steeply down hill. Painfully so. On fresh legs I would have cut loose and let gravity pull me with long stides and fast pace downhill. On tired legs, I postholed each step and grunted and grimaced. I braked instead of letting the clutch out. The quads would not have let me do otherwise I thought. A glance at my watch and a quick calculation of remaining distance said that if I were to make 6:00 hours, I would have to dismiss the pain and ignore the accelerating heart rate and step up the pace. I put the clutch in andwe picked up the pace. In the last half mile I was going flat out. Pain was completely blocked out. I saw the final mile marker and I grunted out the last few yards. Another 200 yards ahead I saw a crowd and recognized my family and friends. A suprise party! A welcome sight indeed as we kept up our pace and finished to a flurry of "hurrahs."

The race was done. The goal was attained. And, so what have I learned? Well, there is the obvious: training hard pays off. Goals can be realized if we apply ourselves. Things that seem insurmountable aren't nearly so if we break them down into smaller and less overwhelming pieces. Sacrifice has it's rewards. And family and friends are more precious and valuable than you give them credit for, even when you value them highly.

But what about the less obvious? I learned that I love challenges and that those goals give me life and appreciation for all those I live with, love, and even meet along the trail. I did this not as race because I wanted to prove to myself what I could do, and did not as a friend pointed out, cheapen it by trying to prove to others what I could do. I raced myself. And, I won. What a wonderful feeling to race yourself and win.

On the edge

2006-04-22T17:35:00.000-07:00

Tomorrow is the day. It will be the culmination of 4 months of training when I start out at 0700 and begin the 50K along the Ohlone. On the eve of that run, I'm confident yet anxious. Ready, yet uncertain. Strong but humbled bt what I'll attempt and what the next day will bring.

This last week was restive. Two runs while vacationing in San Diego: a four mile up steep canyon trails in a dry arroyo and 10 miles along the beaches. Both beautiful and different from what I've done to date.

So, tomorrow I will rise and be ready. I know that I have trained hard. I know that the route will tax me physcially and mentally and while I fear them both, I know that ultimately I will succeed. I will complete it. I will even do it within my target of 6 hours. It will be tough. I will be too.

Home Stretch

2006-04-12T14:46:00.000-07:00

Sunday was the last big run. Now, I'm going into recovery mode. I put in 16 miles and ran at a faster than normal pace, pushing hard, and knowing that this was my last chance to get in a run that would boost me psychologically for my 50K.

And it paid off. I feel great and relaxed now going into the final preps. This week I have no major runs scheduled; just some weight work and rampups. Sunday, I have a short 4mile, big hill run, more rest and then one final 10 mile run before I hit the Ohlone on the 23rd.

RacerX and I discussed support over beer on Saturday. He'll drop me off at the trailhead at 0700. I expect to see him 2.5 hours later at the 12.8 mile mark for water, fuel, and dry socks. I'll keep my weight to the minimum on this first 1/3 of the most strenuous part of the course. I won't see him again until mile 27. I'll have more water and M&M's to help charge me up for the last few hard down-hill miles.

It's going to be an ass-kicker. No doubt. But, I'm ready.

Gasser-up

2006-04-03T17:02:00.000-07:00

I took my last preview of the 50K route this weekend. Saturday was an Irish green day. The trail was gushing with run off from nearly 10 straight days of rain. The grasses were as lush as they get and the grazing cattle seemed to make no dent in the trailside growth. However, they made their presence known in other non-subtle ways. The trail was often churned into clay-glue or strewn with cow pies a la mode. Pleasant.

But that was just backdrop to a great run. I started out at the midway point again, climbing out of Sunol at 390 feet to a quarter mile short of the highest point of the run--Rose Peak --at 3590'. Temperatures were perfect for running (low 60's-high 50's) and the sun obscured by puffy cumulus.

With lessons learned, I concentrated on regulating my pace and heart rate and minimized peaks out of my 124-157 range. Mainly successful in this effort. Passed a number of through hikers relishing in the fact that it would take me 4 hours to cover what would take them 2 full days.

Books on running encourage you to never run with foods you haven't tried. Having read about the benefits of raisins I took a long a pack to augment my usual powergel and balance bars intake regime. A few miles into my descent, and a half pack into some raisins, I began "sounding off" with a few ear blasting, belly brapping burps that picke up in frequency. So did the ache in my gut. Each heel strike seemed to bounce my stomach like a mad pin-ball. Sweet Jesus! I had discovered gastro distress. And there wasn't a damn thing to be done about it but stop eating those bloody raisins! I gave them an evil glance after passing a 3-some of hikers a stomach bouncing that I'm sure must have been able to see. I'm sure they heard me belching for several miles after I passed.

Focusing on my stomach, my feet decided to rebel in a vain attempt to get my attention back. A mistep in the earthy trail goo (thanks cows) and the next thing I saw was sky, land, sky, land, sky... My first ever trail running fall. 8 miles from my truck. Fortunately, only my pride was damaged. A mile downhill I washed off the mud from my butt and right forearm in a watering tank.

I finished out the run tired but not overly so. Bear in mind that my final run will have 2 big hill sections. I'll handle them ok. But with 8,000 of climb, its going to be tough.

Reset

2006-03-30T15:04:00.000-08:00

A great 10 mile run today was the icing on a good work out week.

I needed it. Last week sucked and as a result, I realized I needed some rest. I've pushed back my run to Apr 23rd now. With Dan's lobbying for a return to common sense and listening to my body; I realized I had pushed too hard after the flu. This week proved that some rest was needed. Today's run was a very fast 10 miles on my small hill route with an average of 8min/mile.

It's amazing how setbacks can effect the psyche and how we respond when the setbacks turn into advances. I was dancing on cloud 9 after today's run. A day off, then Saturday I'll do 18-20miles.

Back on my feet

2006-03-23T15:29:00.000-08:00

Today was my first run back after last Sunday's disaster. On Dan's suggestion, I took 3 solid days off of any activity. His admonishment was clear and accurate: "The flu is an unfortunate obstacle that you need to deal with responsibly - not plow through with steely determination." Steely, Dan? I found out it was pyrite-like. A fool's gold.

So, accordingly I took off on a 5 mile, moderately paced run. I also went down an old favorite trail and took along my geeky GPS module to find out exactly how far it really is down to the turn around point. The wife heaped on some extra admonishment when I doubled back into the house to grab it: "You have so much equipment now, you seem to always keeping coming back for something you forgot."

So off I went at a comfortable and moderate gate for 5 miles. Keep the heart rate in the green...no more than 151bpm, son. Oh yeah, I forgot, my favorite old trail was something like 6.1 miles or so and that's what I needed to check on....maybe I'll push a little further.

At the first mile, the GPS beeped and I checked the readout to see my pace. 7:30 mile. Not too bad for a "moderate pace." Maybe I'll just push it along at this rate for a while? Pyrite. PYRITE. P-Y-R-I-T-E! you moron. MODERATE PACE!! So I moderated back to about 7:45-8:00 and motored along my planned 5 mile route according to plan. Not a bad run...er.. for 6.255 miles exactly according to the GPS. Hope Dan's not reading this.

Too much, too soon

2006-03-20T08:24:00.000-08:00

I came down with the Flu on Wednesday at 1:51am. Well, actually, it was more of what came up in the wee hours and for the next 8 hours. By Thursday, I was feeling about 70% of normal. No way I was running and, in fact, I cancelled all training with the expectation that I'd be ready for Sunday's 22 mile run. By mid-day Saturday, I was feeling "ok" but still not 100%. Still, I planned for the run but in my mind had scaled it back somewhat.

Sunday, I felt normal. Or nearly so. Almost. Maybe. But, pride goes first, so off I went promising to do a double check at the 1.5 hour mark to see if I needed to return early.

I hit my local ridge line knowing that I'd still have some tough climbs to do. The sky was a brilliant blue, no clouds, and the visibility was somewhere around 100 miles. Just amazing.

The first 4 miles started off steeply and continued a steady climb up from 360' to 1200'. And in those first 4 miles, I knew deep down this was going to be a bad day. My heart rate was 10bpm too fast before I took my first stride and quickly shot up into the high 150's. For 4 miles, instead of walking to bring down my heart rate, I pushed it and watched my heart rate average 157-161. Way too much anarobic burning for too long. Pride pushed me on.

Topping out on the ridge line, the views were stunning. I could see the northern coastal range well beyond Mt. Tamalpais some 35 miles North. To the North East, I could make out the snow capped Sierra's near Lassen, and to the East, puffy cumulus cloaked the Tahoe region. I pushed on, confident that I could bring the work load down for the next few miles and get back some energy. A check of my pace shoul have sent me warning signals. I was only seeing about 12 minute miles over the last 6 miles and my heart rate was still too high.

I hit the 10 mile mark feeling "okay" but not great. By now, I knew I was going to have a hard push back if I doubled the trail. All I could think about were the miles ahead. Not good. So, I took some "short cuts" and rationalized only an 18 mile run. At about 11 miles, I knew it was going to be a stinker. Small hills pushed me up into the redline. My power was gone and my body was working on getting oxygen to rapidly draining quad muscles. Food got harder to eat. By mile 13 I had regained the top of the ridge line and knew that the next 4.5 were largely down hill. That only pissed me off, because I knew I was spent. There was no power left. And I hadn't yet even done half the distance I need to do in 4 weeks.

The last 2 miles down hill were painful on tired quads. I was never more happy to reach a trail head and never more disappointed.

Too hard too early. Too soon after an illness. Too much, too soon. Damn.

20 mile climb

2006-03-13T14:15:00.000-08:00

This isn't the Alps. Nor the Sierras. This is simply the coastal range that the I will climb and descend in my upcoming 50k run. It's not normally covered in snow. But, it was on Sunday when I had a scheduled 20 mile run.

The Bay area was under a week long assault of storms spinning out of the Gulf of Alaska, so there was plenty of cold air and moisture being dumped on California. The result was snow on the surrounding foothills, cold showers, and wet trails.

I loaded up my running bag with some extra weight: a waterproof top, heavy-layer windshirt, and enough food and water for a 4 hour run. The bag definitely felt heavier as I adjsted it at the trail head following a brief rain shower.

The run was spectacular but much tougher with the extra weight. I kept my heart rate within my target zone as much as possible. The sky was filled with heavy cumulus clouds and the ridget tops I was headed for, were cloaked in a layer of white snow. As I ascended up through the first mile, a lone coyote watched me pass--was that a look of sympathy or did he consider me just a poor menu item?

I hit the "gravity well"--the point where the trail turns down for a mile before climbing very steeply back up for another 2 miles--feeling strong, but the wind was growing colder and I slipped on a my wind vest to keep my core warm. About 1.5 hours after I started, I hit the snow line and my foot prints through the slush reflected my steady pace. At a junction in the trail, I came across two hikers--astonishingly dressed in cotton, with jeans soaked through up to their knees. We exhanged "how-do's" and recognition of our mutual turn-around points, just 3 miles ahead. As I took the last 2 miles up-hill, the snow deepened and I found myself "breaking trail" through 3-4 powdery inches of snow. Overhead, an East Bay Regional Parks helicopter buzzed the trail and circled over my turn around point at the ridge top camping spot. Trouble for campers or were they worried about 3 knuckleheads out on such a blustery day?

I began the trip back down feeling comfortable but certainly worn for the 2:15 of near constant climbing. The trip down was anti-climatic but clearly demonstrated how bruising this run will be. I was clearly tired and pushing myself as I finished up my 20 miles. Was it the extra weight? The fight against the elements that took extra energy? Or, as it later turned out, the early stages of the flu that hit me 2 days later passed to me by the kids? Don't know. But, next week's 22miler will tell me more.

Geek out!

2006-03-10T16:58:00.000-08:00

Yesterday I got in a fast 10 mile, small hill run according to "The Plan". My legs were fresh and I averaged a consistent 7:45 split along the distance. Man that felt good.

Sunday is a 20 mile, big hill run. If I average 11 min/mile (as I have been for steep elevation gain trails), I expect about a 3.5 hour run. My last big run was 16 miles and was just shy of 3 hours over the back half of my 50K run course. This run I expect to do in closeby on the nearby ridgeline trail which bounces back and forth between 500' and 1400' elevation so I hope for a little better average run time. Still, hitting the 20 mile mark on a trail run is a little bit of a psychological hurdle that leaves me a little anxious. This will be my first foray into that 20-something range and only 6 miles short of a marathon.....

I snagged a great deal at REI and aquired a GPS unit that ties into my Timex BodyLink system for $56 (!) so I'll get to nerd out and monitor heart rate, pace, distance, etc. I wonder if I'll be smart enough to look up and enjoy the view?

Another simulation

2006-03-06T15:30:00.000-08:00

Sunday, Racer X and I got together to shake up my regular training routine. It was also a chance to get back to our pre-race season Adventure Racing training simulations that I've missed out on given my current focus. Every 6 weeks, we hold what we call a "4 Hour Block Session". During this training session, we mix up a variety of endurance, aerobic, and strength exercises to prepare for the demands of our 12 hour races. The 4 hour block we held this Sunday was a nice prep for my 50K and also a chance to get to do some other training that my current regime hasn't included.

Our training plan called for:

15 min jump rope
60 minute trail run
1.5 hour mountain bike ride
30 minute endurance strength training
45 minutes on the elliptical machine

To make this simulation as close to racing as possible, we seek to keep transition times down to the minimum (like a race), carry our race bags and all needed fuel during any movement training, and try to maintain a good steady "race pace" throughouth.

Sunday's weather was iffy with a huge storm bearing down on the Bay Area with high winds and lots of rain predicted. We got off to a late start at noon with clouds threatening but no major rain yet apparent. 15 minutes on a jump rope is extremely boring, so we were pretty happy to head off up the hill on our 60 minute run. We carried a pretty relaxed pace (Racer X is not a runner) and stayed within our target heart rate zone pretty well. Because of the pace, the distance was below my usual, but still I was more concerned about the overall 4 hour time than actual miles. Heading back down the hill our pace quickened as we both looked forward to the biking section. It had been nearly 2 months since my last good back country ride. This one felt great as we picked up the pace and doubled back up the hill we just descended on our run. The winds had picked up to 20-30 knots when we reached the peak. Fortunately it was mainly a quartering or tail wind except for a short section on the return.

As the rain was now imminent, we elected to throw the bikes in my truck and motor to the gym instead--our only cheating of the day. Timing was everything as we hit the gym just as the clouds unleashed with a downpour.

The gym work was rather anti-climatic but a good sound work out despite the contrast to the first half of the block. We probably looked a little strange in mud stained clothes, pushing weights followed immediately by jumping jacks. We were left alone--despite a few strange looks--although neither of us were sure whether it was because we looked too crazy or just smelled too bad.

I finished with lots of energy still left but I was ready to eat a horse. I settled for clearing out every left over in the fridge.

Preview, part 2

2006-02-27T20:34:00.000-08:00

This is the view up Mission Peak in Fremont. It's at the start of the Ohlone 50K and was my second preview run of the course. This picture doesn't do justice to the 1800' of elevation gain and the pitch of the trail over the first 2 miles. It's a chunk blower.

When I arrived at the parking lot at the trailhead, it was already full and overflow parking began another 1/4 back down the hill. Surprisingly, the lot and trail were filled with families and hikers on this windy, overcast Sunday morning. I set off, intent on staying within my aerobic boundary to ensure that I'd have a good 16 miles despite the tough course. I would need to master this first 8 mile section as it would set the physical tempo for the remainder of the 23 miles in my upcoming run. Put too much energy in to it and I'd be spent before starting the next big climb 8 miles later in Sunol Regional Park.

This run would take me to the top of Mission Peak in a little over 2 miles and then a gradually sharpening descent down to my turn around point at Sunol some 6.8 miles later. Pace and tempo, I reminded myself as I launched up the hill.

I blew that mental footnote in the first 1/4 mile of the ascent up Mission Peak. Just 2 minutes in and with the trail pitching steeply, I was already pegging the top of my heart rate limit boundary. Just dandy. I forced myself into a walk a 1/4 mile later as I began hitting a solid and damaging Zone 4 heart rate--too much time in this zone and I'd wear down my muscles too early to sustain a long, tough 31 mile run. Even as I walked, my heart rate monitor quietly reinforced what my eyes told me...this was a very tough pitch. I overtook serious hikers and, of course, family groups with my heart steady at 159. I needed to be back down around 152 at the most, in fact. In a few sections, as the trail pitch decreased somewhat, I'd push back into a run, but not once could I get a walk to fall under anything less than 145 bpm. 40 minutes after starting out, I summited the crest and was hit in the face with a howling 25-30 knot wind. It cut through me and chilled me quickly despite the heat generated by the extreme climb up the hill. Pulling a jacket on from my bag, cap sinched, heart rate back down to acceptable levels, I pushed on into the teeth of the wind. Around me the green hills looked like pictures of the Scottish Highlands with its rocky outcroppings jutting from wind swept grasses. I steadied my pace and stole longing glances at the Redtail Hawks that screamed across the sky and hills around me.

The views of the coastal mountains to the east and the San Francisco Bay to the north were gorgeous and accentuated by bursts of gray from rain showers scattered about the area as I began my descent into Sunol. With gauges in the green, the balance of the 8.5 miles to my turn around point (at exactly the same elevation I started! YIKES) flowed smoothly. I passed one runner ascending the back side, the only human I would see on this part of the course. 1:21 after starting, I reached the gate to the Sunol Regional Park, hit my lap function on my watch, and began the trek back up the backside of Mission Peak heading for my truck.

In a couple spots, I slowed to a walk to keep within the zone, but for the most part, I managed a steady 11:00 miler ascent up from the 390' at Sunol to the saddle on mission peak at 2100'. I kept up steady fuel and water intake and took in the beauty of this wilderness jewel in the bay area. Nature rewarded me as I neared the top when I spotted a Bob Cat prowling across the grasses about 75 yards upwind. Spotting me, he took off in a sprint for a rocky outcropping, watching me I'm sure, as I resumed my not so nearly impressive run.

My first ascent of Mission Peak took me 40 minutes, but the steep downhill descent I faced as I reached the saddle was going to shorten that time considerably. The whipping wind alternately acted as a restraint and then accelerator as I madly let out the clutch and dove for the parking lot. Whipping past hikers and now a few ascending runners, I reached the parking lot at the trailhead 12 minutes later...6 minute miles down the peak that at times bordered on controlled falling. Hitting my stopwatch, I saw that I had covered the 17 miles in 2:49 for an average of 10 minute miles. Not bad. In fact, better than expected given the steep terrain.

A great run. A big lunch. A hot bath. A short nap. A great success, I think.