Speedy when wet

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

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...

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

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

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

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

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

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

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

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."