Sunday, July 17, 2011

Millcreek 50k 2011


It's about 2:00am, I'm all alone, and I come across a single man and his dog with 2 water jugs in the middle of the upper Millcreek wilderness.  What a great event. 

The Millcreek 50k is a low-key, no-entry fee, informal race that starts at 9pm and runs through the night. This year was an 'up' year so we started at the base of the west route up Grandeur Peak.  About 40 or 50 folks started out (? unsure on the numbers here) with a low-key "Go!" and off we went ambling down Wasatch Blvd on the pavement for about 5 minutes or so before the trailhead. On the way up Grandeur I found myself in 3rd place behind Jared Campbell and one other guy who had a decent lead going up the steep grade.  I plugged my headphones in my ears and just focused on maintaining an easy, relatively unlabored effort up the climb.  About 2/3 up the 3000ft climb I caught up to them and we hiked together conversationally over the summit which we hit in about 56 minutes (estimated 50 minutes from the trailhead?).  The sun had fallen below the horizon and we flipped our headlamps on just prior to the descent.  Being a weenie on the downs I took my time and quickly lost sight of these guys.  (Jared had one week prior finished 75 miles of the Hardrock 100 and certainly wasn't showing any signs of it- pretty damn impressive.  I continue to be incredulous at the feats some of these ultrarunning folk pull off).  

The descent was fun and I started really enjoying the feel of the evening as it cooled off and the increasing dark shrunk my field of vision to the narrow field of my headlamp.  I ran fairly leisurely along pipeline, again reminding myself that this was just to be a relaxed training run and was pleased to finally catch back up to Jared heading up towards Elbow Fork.  We ran together through the aid station at mile 9, crossing the road to run the steep up and down over to Terraces.  We then began a tough climb up to Baker's Pass, passing the other fellow who'd been running with us in the process.  I took the lead here and without really intending to started pulling away.  It was a long climb and by the top I couldn't see any lights below me.  At this point, under halfway through the race, we had already logged over 7000 vertical.  I stopped for a bit, turned off my headlamp, and enjoyed the feeling of being on this ridge between Gobblers and Mt. Raymond in the full moonlight in the middle of the night without another soul around.  Spectacular.  

The course then followed a long, rolling, and side-hilling traverse over to Dog Lake with views into Big Cottonwood Canyon.  The course markings were sparse through here and the trail was pretty overgrown: more than a few times I wondered if I was on the right trail but figured given my estimated whereabouts and direction that I was heading in the right direction anyhow.  Took a couple benign diggers on this section but was feeling great.  I had filled 2 bottles at mile 9 but was running low at this point and thinking it would be nice to restock with some water at Dog Lake.  Coming into Dog Lake I took a mistaken right instead of going straight (no course markings here) and ended up losing some time noisily poking around some tent sites (sorry to the campers who made a couple questioning grunts).  Little did they know there was a stinky ultrarunner poking around their site at 1am.  

I finally got my bearings and had to backtrack a bit to the aid station, crossing paths with Jared in the process who was just heading towards Blunder Fork and then Desolation.  It was one dude, his dog, and 2 jugs of water just hanging out in the middle of the woods all night.  Amazing.  Thanks to all the volunteers who supported us out there.  I drank a full bottle then filled both of them and headed out.  In my meandering I started having a bit of a rough patch and suddenly for the first time in the race didn't feel so great.  The descent to Blunder Fork felt alright but I felt pretty out of juice on the steep climb towards Desolation.  I ate some Shot Bloks, drank some water, and gradually started to feel better.  By the time I got on the Wasatch Crest I felt great again and started picking up the pace.  Having Jared now in front of me was a great carrot and I started actually feeling the competitive juices flow at this point.  It was mainly downhill, much of it on pretty sweet singletrack so I just let it fly and for the first time in the night tried to run fast (which isn't saying much).  Felt good on the descent to the Big Water trailhead but never caught sight of Jared- pretty amazing to be able to descend like that 1 week after a long effort at Hardrock.  Rolled in to the finish in 6:18, about 7 minutes back from Jared but still over 20 minutes under the old course record.  I then immediately ate 2 delicious hot pancakes with syrup.  I tell you man, this was probably one of the coolest events I've ever done.  Jason Berry was there having been forced to drop out at Dog Lake after taking a nasty fall and hurting his back.  He, Jared, and I drove back down to the base of Millcreek together.  

Needless to say, didn't get much sleep over the rest of the night but the legs felt pretty damn good the next day regardless.   With a quick jaunt up Mt. Wire this AM that put me at over 17,000 vertical for the week and about 35,000 vertical for the last 2 weeks.  Definitely wasn't doing that shit when I lived in Iowa... 

Here's some photos from the Wasatch in early summer:


Unnamed peak above Neffs Canyon

Lake Blanche

It's July!

Twin Peaks

Mt. Wire


Nice buttery singletrack around Red Butte

Saturday, June 4, 2011

2011 Pocatello 50 Race Report

Stats: 54.4 miles; about 13,000 ft elevation gain, 13,000 ft descending.

Prerace:

Was a bit nervous for this one as I had cut back on my running significantly in the previous 3 weeks for a combination of factors (a lot of traveling and a hurt L. metatarsal).  The week prior I had tested out my foot with a 2 hour run with about 3000 vertical and decided to give the race a go with a modified insole with a hole cut out around my 2nd metatarsal head.  My dad, my sister, Billy, and GG the dog accompanied us to Pocatello where we wussed out and got a hotel- mainly because we were worried that Ada would keep other campers up with her nightly squeals.  After attending the prerace briefing I decided to go with tights for the race given uncertain weather conditions and traumatic memories of last year (severe windchill, white-out conditions, borderline hypothermia). Went to bed around 9:30 and set the alarm for 4:00.  Got up, drank some coffee, ate a bagel and a Clif Bar, and headed out to the race start at 6am.  Bethany was scheduled to start her race (50k) at 8:30.

1st leg: 17 miles.  I believe I hit this in 2:50 but, having the direction sense of an 11 year old girl, I had gotten off course for somewhere in the vicinity of 5-10 minutes having gone straight instead of up the steep off-trail section (which was actually marked quite well.)  Was running somewhere around 10th-12th place for most of this section, trading places with Ty Draney a bunch.  After going off course I probably pushed too hard up the steep bushwacking section and by the end of that first leg my hamstrings were a bit tighter than I would have liked.  Otherwise, energy and spirits were high as I headed out on the 2nd leg.

2nd leg:  Felt good initially but started feeling like shit during the 'Barkley section' which involved a long hike up a creek with ample snow and mud.  Poles would have been nice here.  At the aid station just past the top of the climb I stopped only very briefly to fill up my 1 handheld bottle (prob. should have hydrated more here).  Started feeling a bit better but still ran very conservatively back towards Mink Creek.

3rd leg: at the Aid station prior to starting the long climb up to Scout Camp I was cheered on by my dad, Zoe, Billy, and Ada.  Switched shoes (into Hokas) which I thought would help my foot which was starting to hurt a bit more.  Felt totally awesome after seeing them and took off considerably faster, climbing well all the way up to Scout Camp which involved a seemingly interminable out and back through loose snow and mud.  Saw some of the folks in front of me here including Matt Hart, Joelle Vaught, Christian Johnson, Jeremy Humphrey.  Just after I left the aid station Mindy Campbell came through running the 50k and we exchanged high-fives.  On the way back I saw some of the folks not far behind me including Ty, Greg Norrander, and Bryon Powell.  All of these guys looked really strong and seemed to be moving significantly faster than I felt I was going which inspired me to pick up my pace a bit.  I tried to push the pace on the downs (energy felt good, aerobically felt good, but was pretty limited by hamstrings that would seize up on me if my stride lengthened out too much).  Hit the aid again, said hi to Dad, and headed out for the final 7 miles.

4th leg:  This last stretch was pretty rough.  I think at this point my dehydration was really starting to catch up to me as it was getting almost impossible to take in any calories without retching.  I continued to try to do 1 Gu every 20-30 minutes but over that last couple hours it wasn't happening.  Just before the downhill I saw Jeremy 200 yards in front of me but he must have taken off after that as I never saw him again.  Fell twice on the slippery, muddy downhill and then tried to push it out as best I could over the last 1.5 miles of road.  Finished 11th overall, 10th male.  Bethany had apparently finished the 50k as 1st woman, 4th overall, looking fresh as a daisy per my dad.

Aftermath:
Immediately on finishing I knew something was up.   I was psyched to hear that Bethany won the women's 50k but I couldn't take in any fluid or food and just felt all around awful.  My sister drove me back to the hotel where all I could manage to do was lie in the fetal position wimpering, vomiting when I tried to drink water.  This went on for another 4.5 hours until we collectively made the decision to head into the local ED for some IV fluids.  By the time the first liter was done I felt 1000x better and after 3L I felt like a new man.

Reflections:


Overall I'm really pleased with my effort and performance.  Felt like I ran as strong as I could all day and dealt with some significant adversity.  Felt better running the downhills than I've ever felt and after the race while I definitely had some hamstring soreness my quads felt totally fine.  I felt almost completely recovered 4-5 days after the race.  This being said, I definitely have a lot to learn about running trail ultras and was super impressed by the performances of the top male and female finishers.  I'm not sure how exactly one runs 8:17 on that course but it definitely involves something pretty special.  Notable mistakes I made include carrying only 1 water bottle, not keeping up on salt, not recognizing my dehydration at an early enough stage where I could have done something about it, and probably being overly concerned with racing early in the race after getting off-course when I should have just focused on keeping my effort even and easy instead of pushing the pace to 'catch up.'

The mental aspect of these longer races is interesting.  While I was never tempted to drop out, by the end of the race I was totally spent from worrying about whether my body and energy would hold up the whole time.  That constant monitoring of my foot, the hamstring cramping, my caloric intake, etc... was pretty mentally draining and it was a relief to cross the finish line and just not have to think about all of it anymore.

 I'll definitely be back to this race next year: fantastic course, excellent support, deep field, and a big sense of adventure.  Thanks to Jared and Ryan for putting on a great event.  Thanks to my dad who came all the way out from Maine (unable to run because of injury and illness) to support us, as well as Billy and Zoe.  Without these guys it would have been tough to get myself to the ED when I needed it.

Unofficial Results (taken from iRunFar.com)
50 Mile – Men
  1. Dakota Jones – 8:17:00
  2. Zach Miller – 8:24:39
  3. Mike Foote – 8:40:30
  4. Ryan Burch – 9:01:32
  5. Evan Honeyfeild – 9:04:13
  6. Luke Nelson – 9:09:45
  7. Matt Hart – 9:17:04
  8. Christian Johnson – 9:45:30
  9. Jeremy Humphrey – 9:46:57
  10. Ben Lewis – 9:51:16
  11. Ty Draney – 9:57:48


50k – Women
  1. Bethany Lewis – 6:12:24
  2. Jamie Williams – 7:07:06
  3. Emily Judd – 7:15:02

Sunday, April 24, 2011

Rim to Rim to Rim!


4/18-4/24
Mon- r2r2r Grand Canyon in 12:30.  Av. Hr 132.  11,000 ft climbing.  Ate Gu and shot blocks the whole way, felt strong.  Quads tired.

Tues- off, driving home.

Wed- off, tired.

Thurs- 40 min easy from work. 200 vert.

Fri- 1:30 Bonneville.  Easy.  1500 vert.

Sat- 2:00 Bonneville with Peter, north from City Creek.  2000 vert.  Easy.

Sun- 1:20 with Rob, pipeline, easy.  Then 30 min sugarhouse PM, easy.  1:50 total.  500 vert.

Totals= 18:30 running.  15,200 vert.





Thursday, April 14, 2011

Upcoming R2R2R

Played it safe the last 3 weeks with consistent easy running and no faster workouts.  Have hit 12 hour of running per week for several weeks in a row here- this past week with 8500+ feet of vertical. Nothing crazy but nice to have some consistent miles.  Skipped the Antelope Island 50 miler because of my persistently tight R. calf so as to avoid seriously hurting myself and preventing a rim-to-rim-to-rim run April 18th.  However, the smaller and faster LEWIS! not only won the women's 25k (in a final 150m sprint finish) but set a course record in the process and came in 3rd overall!  Heading to Moab today for some hiking and running and then making the drive to the Grand Canyon Sunday morning for a R2R2R run the following morning.  Planning on starting at S. Kaibob and heading down to Phantom Ranch, up N. Kaibob to the North Rim and then back the same way for a total of 42 miles and 26,000+ feet of vertical change.  



Sunday, March 20, 2011

Some Weekly Summaries



Still some lingering tightness in the R. calf but have been able to get in some solid miles, even if no high-intensity workouts. Hit about 80+ miles this past week which is decent.  Hopeful about running the 50 mile Buffalo Run this coming weekend but won't do so unless the calf is 100%.  

3/14-3/20
 
Mon: 1:20 easy, Bonneville.  1400 vert.

Tues: AM 40 min.  200 vert. Yoga.

Wed: 2:00 Bonneville 2100 vert.

Thurs: 1:30 total in 2 easy runs.  1200 vert. Got massage.

Fri: 2:00 Bonneville 2000 vert. Hokas.

Sat: 3:15 Long Run, Bonneville.  3500 vert. av hr 144.  1 hour with peter.  1:04 from Univ. to City Creek.  Hokas.

Sun: 55 min Sugarhouse Park very easy. Av hr 132.  Total vert 300 ft. Yoga.
 
Totals = 11:40 Running.  Total Vert = 10,700 ft.



3/7-3/13

Total 11:20 easy running with 3:10 long run on Bonneville with 3,400 vert.  Av hr 142.  Total vert for the week about 6000. 

Sunday, March 6, 2011

Weekly Summaries

2/21-2/27 Recovery Week
Got in 6:25 running time, easy, minimal vert, plus 3:10 xc skiing for 9:35 total.

2/28-3/6
9:15 Running with intervals on Wed (8 x 800m) and then long run / threshold effort on Friday (2:30 with about 35 min tempo running).
+2:25 xc skiing (skate and classic).  about 5,500 vert total (running only).  Total time = 11:40.
R. calf tight.

Yellowstone Rendezvous 50k skate ski race: Bethany, about 4 hours, snowy and windy.

Saturday, February 26, 2011

2011 MOAB RED HOT 55K RACE REPORT

Moab Red Hot 55k, February 19th, 2011

Distance: 34 miles
Place: 10th
Time: 4:47:30
average pace: 8:27 per mile
average hr: 166



















Traveled down with the Incredible Terry McGovern, Ada, and my mom to meet up with 16 other folks in the condos we had reserved outside of Moab.  Had a hard time falling asleep and woke up at 5am to get some food in the belly.  This gave me about 3 hours of sleep the night before with a fussy baby and race jitters.  Cliff bar, coffee, some Nuun, and half of a peanut butter bagel for breakfast.  Got to the start line early to drop off drop bags.  Weather was high 40s with spitting rain and strong wind.   The field was pretty stacked with Jones, Parr, Callahan, Storheim, Torrence, Burch for the men; Ortiz, Africa, Moehl, Lewis for the women.  Had it not been for the head-wind I'm pretty sure there would have been some course records broken.

The early pace felt a bit quick going up from Gemini Bridges and I settled in at about 25th place, trying to draft to get some shelter from the harsh headwind.  Despite running what should have been a controlled pace I noticed my hr was pretty high at this point: upper 160s.  I also felt tight and like the effort was more than it should have been: maybe leftover fatigue from having the flu the week prior to the race.  Headwinds were definitely a factor but rather than run a pace I wasn't comfortable with to draft I just pulled back and ran alone from mile 2 till about mile 7 or so when I caught up to Pete Stevenson and one other guy (?).  We ran together till around the mile 17 aid station (hit this in 2:12) when I stopped to fuel up and empty my shoes of some pebbles.  Started actually feeling decently here and ran well on the dirt road into strong headwinds.  This would be a theme through the day: strong pace on the uphills and flats but getting passed on the technical downhills.

The 2nd half of the course is definitely more difficult with a lot of open slickrock climbs and descents that meander seemingly aimlessly.  Definitely prevented hitting any sort of rhythm or steady pace.   Around 22 miles (?) Erik Storheim and Stephen Young caught up to me and we ran together for what was probably 4-5 miles, often walking the steeper ups.  Felt pretty strong here, the effort was controlled,  and I was able to have some nice conversation with these guys.  Erik is a dentist in SLC who runs for Wasatch Running and is planning on running the first installment of the Antelope Island 100 miler next month.




At around what must have been mile 27 or so my L. groin/hamstring seized in a big way, probably because I had neglected drinking and eating enough over the preceding 10 miles.  I tried running through this but was reduced to stopping and then walking for 5 minutes or so.  I started jogging and it seized up again, necessitating another shorter walking break.  I downed 2 electrolyte tabs, finished the rest of my bottle, and ate a gel and in a few minutes I was able to gradually get back up to speed.  At this point Erik and Stephen were out of sight.  I slowly jogged into the mile 28 aid station feeling pretty low on fuel and fluid and thinking this would likely bode poorly for the remaining 6 miles.  Spent some time here restocking and left the aid station with 2 gels (1 of which fell out of my pocket however) and a bottle of Heed.  I was gradually able to pick up my pace a bit, spent about 1.5 minutes (?) going the wrong way down a wash, but got up to speed when we hit a nice smooth dirt road on top of Poison Spider Mesa.  From here I was able to run quite well to the finish without any cramping problems and finished strong in 10th place overall, 4:47:30.  Overall felt like this was a solid performance but certainly didn't feel like I was on my A-game all day.  I think with better fueling and hydration as well as not still having residual fatigue from illness, running 10 minutes faster would have been a real possibility.  Dakota Jones pulled off an impressive win in 4:03 (5 minutes off course record time), several minutes in front of a fading Timmy Parr.


The incredible P. Terrence finished 6th overall in the 33k.  He was the first finisher from Brooklyn.  Dr. Vukin ran an impressive 3:15 for 21st place overall, again showing his natural talent for trail running events. Paige and Geof, the soon to be newlyweds finished the 55k together looking fresh as daisies in 6:48, and Anne Rich completed her first trail race longer than 17 miles in 7:27 looking strong and determined.  Thanks to Lori, Zoe and Billy, Rob and Rina, Chris Rich, and Beth Vukin for their great support over the weekend.




























Of our crew Bethany definitely had the race of the day, placing 2nd overall for women in 5:03, beating the likes of Darcy Africa and Krissy Moehl, and storming on to the ultrarunning scene in a big way (and getting shout-outs on www.irunfar.com as well as RunningTimes.)  She did this having 13 (yup, 13) bouts of diarrhea en route, consuming only 1 bottle of fluid, and eating 2 Gus the entire day.  I'm just happy I was able to hold her off.  Her dehydration post-race was so profound that she was unable to produce any breast milk for 2 days.  Ada was gracious enough to sacrifice her continued brain development for her mom's athletic performance.  Anita Ortiz won the women's race in 4:53 coming off a long hiatus due to injury.





55k Overall Results:


1 Dakota Jones 
2 Timmy Parr 
3 Ryan Burch 
4 Dylan Bowman 
5 Duncan Callahan
6 Erik Storheim 
7 Sam Malmberg 
8 Stephen Young 
9 Pete Stevenson 
10 Benjamin Lewis 
11 Anita Ortiz 
12 Todd Gangelhoff 
13 Aaron Kennard 
14 Jeff Bertot 
15 Cody Draper 
16 Zach Hermsen 
17 Donnie Haubert 
18 Bethany Lewis 
19 Scott Slusher 
20 Darcy Africa 
21 shaun christian 
22 Sara W agner 
23 Ian Torrence 
24 Don Helfer 
25 Jonathan Daniel 
26 Bryce W arren 
27 Jason Patton 
28 Peter Swank 
29 Tressa Breindel 
30 Woody Anderson