Happy Thanksgiving to you all! Here is to health and happiness and good times with friends, families and pets!!!
...also let us not forget how fortunate we are to pig out on great food and beer!
Wednesday, November 25, 2009
Monday, November 23, 2009
Half Marathon Report- First Health Turkey Trot (Pinehurst, NC)
Not too much drama this weekend in Pinehurst, NC for the annual Turkey Trot 21k.
The winner got out quickly and settled in as I watch from about 80-100m back for the first few miles. Another two runners had gone out with him but I was confident with a solid effort of running within myself that these runners would fall back toward me.
After about 3 miles I was in second position and still looking at the back of the leader. We reached some hills around mile 5 and I was loosening up running solid 6:07's like clockwork. The leader peaked back and saw there was still someone back there and dropped in a 5:40 mile down to the lake and the low elevation point of the course at mile 7.
There was a long stretch here and for the first time I peaked back to get my bearings before heading up into the 3-4 mile stretch of climbs. I saw that my gap on the next runner was about the gap in front of me... I figured since I felt quite good that the race was all but set for positions and I could focus on just running my best time.
Over the next few miles the splits were a tad slower hitting 6:24 and 6:31 in there on those ascents. At mile 10 the course levelled out for good and now we joined with the 10k runners. I told myself to just run this remaining 5k strong and powerfully and set out feeling like I was on a longish tempo effort. The final 5k was covered in 18:45 and I really felt that I should have pushed like this a bit sooner in the run after seeing how well I responded and how my stamina was able to compensate for the lack of leg speed I was experiencing.
The winner was done in 1:17 and I came in about 4 minutes later in 1:20:58 for second overall... and all I got was a lousy, smallish duffel bag... not that I am complaining. The goal was to test my fitness leading into the full marathon in three weeks. My goal there is to average sub-7... to 6:45 per mile. I felt very strong at sub 6:10 for 13.1; while I won't make radical changes to my pace plan, I do go into this feeling more confident that some extra speed may be there in the second half of the marathon.
One more tune up 5k in two weeks, a couple of track sessions and tempo runs mixed with a final 2 hour effort and the day of reckoning will be here. A Boston Qualifier is the only goal at Thunder Road and I am feeling like this well within my capabilities at this point.
The winner got out quickly and settled in as I watch from about 80-100m back for the first few miles. Another two runners had gone out with him but I was confident with a solid effort of running within myself that these runners would fall back toward me.
After about 3 miles I was in second position and still looking at the back of the leader. We reached some hills around mile 5 and I was loosening up running solid 6:07's like clockwork. The leader peaked back and saw there was still someone back there and dropped in a 5:40 mile down to the lake and the low elevation point of the course at mile 7.
There was a long stretch here and for the first time I peaked back to get my bearings before heading up into the 3-4 mile stretch of climbs. I saw that my gap on the next runner was about the gap in front of me... I figured since I felt quite good that the race was all but set for positions and I could focus on just running my best time.
Over the next few miles the splits were a tad slower hitting 6:24 and 6:31 in there on those ascents. At mile 10 the course levelled out for good and now we joined with the 10k runners. I told myself to just run this remaining 5k strong and powerfully and set out feeling like I was on a longish tempo effort. The final 5k was covered in 18:45 and I really felt that I should have pushed like this a bit sooner in the run after seeing how well I responded and how my stamina was able to compensate for the lack of leg speed I was experiencing.
The winner was done in 1:17 and I came in about 4 minutes later in 1:20:58 for second overall... and all I got was a lousy, smallish duffel bag... not that I am complaining. The goal was to test my fitness leading into the full marathon in three weeks. My goal there is to average sub-7... to 6:45 per mile. I felt very strong at sub 6:10 for 13.1; while I won't make radical changes to my pace plan, I do go into this feeling more confident that some extra speed may be there in the second half of the marathon.
One more tune up 5k in two weeks, a couple of track sessions and tempo runs mixed with a final 2 hour effort and the day of reckoning will be here. A Boston Qualifier is the only goal at Thunder Road and I am feeling like this well within my capabilities at this point.
Thursday, November 19, 2009
Goblin Valley Pictures are here:)
Goblin Valley State Park is located about 40 minutes from Green River, Utah.
Here are some of the formations which give the valley its name!
The surrounding area is wide open, creating a stark contrast to running in the southeast.
It was a warm day, which seemed to get hot, as the desert grew more vast with each step.
The asphalt was pleasing in its efficiency at the end of the run!!
Meeting a 25k participant as we move through the pumpkins, used as blazes.
Not only did Lynnea take all of these amazing pictures, she also ran and won her first race!!
The final few steps were wonderful for many reasons...
This was a unique run physically and mentally. The open spaces were a challenge to deal with.
Monday, November 16, 2009
Milestone Weekend
Two tempo runs and a leisurely jaunt with a pup named Lil' brought the culmination of mile 1900 for the year. I am less than 100 miles from an new mark for me and the good news... I feel healthy, strong and running better than ever.
Here is evidence for consistent, easy running as a base and then adding speed as goal races approach... and for taking a day off EVERY week and whenever it seems prudent.
Happy running, that's the point!
Here is evidence for consistent, easy running as a base and then adding speed as goal races approach... and for taking a day off EVERY week and whenever it seems prudent.
Happy running, that's the point!
Thursday, November 12, 2009
A touch of speed- Loopy Tuesday
Loopy Tuesday was a sloppy one this week with all the rain in the southeast. Of course, this is a blessing in a couple of ways. First, the rain brings better cooling and allows the heat to dissipate a touch- though honestly this time of year... warmer is nice too. The biggest benefit is having the loopy course to myself for an entire workout.
Without all those people out there the workout is much more enjoyable. I am able to focus on the form and feeling the effort associated with the splits/ paces. I don't have to avoid any unaware pedestrians.
The rain has another benefit. With the low level fog and misty rain and large puddles a mystic aura is created in the workout giving a deeper feeling to the run. It is one of the days where it is easy to get nasty and down to business.
This week built on last week (of course). Last week was 6x800m on the App St track dodging the football team as they dropped their balls and fumbled and bumbled in lane one. Honestly,those 800's in 3:05-:10 were a bit of a struggle coming off the GV 50k. So, this week was a mile repeat week at 6:20-:25. A little slower, but a little longer and let's add a mile to the workload.
It looks like this: 4x mile @ 6:20-:25; rec- 800m (about 4 min)
The workout...
Without all those people out there the workout is much more enjoyable. I am able to focus on the form and feeling the effort associated with the splits/ paces. I don't have to avoid any unaware pedestrians.
The rain has another benefit. With the low level fog and misty rain and large puddles a mystic aura is created in the workout giving a deeper feeling to the run. It is one of the days where it is easy to get nasty and down to business.
This week built on last week (of course). Last week was 6x800m on the App St track dodging the football team as they dropped their balls and fumbled and bumbled in lane one. Honestly,those 800's in 3:05-:10 were a bit of a struggle coming off the GV 50k. So, this week was a mile repeat week at 6:20-:25. A little slower, but a little longer and let's add a mile to the workload.
It looks like this: 4x mile @ 6:20-:25; rec- 800m (about 4 min)
The workout...
- 5:51 too fast, too easy also
- 6:02 better- comfortable
- 5:56 okay... feeling a little sting
- 5:56 last 800m a bit tough but still flowing
Overall too fast... or more accurate, the plan was too conservative. Perhaps the mechanical efficiency is progressing better than I think. I doubt getting much faster will translate to the Marathon so I will simply add more repeats to this in the next two weeks. As race day approaches I will get back into 800's and 400's a little quicker for sharpening purposes.
Monday, November 9, 2009
Recover... Resume... Run... Repeat...
Two weeks after Goblin Valley I am back to the day to day in preparation for Thunder Road next month and a return to the roads.
Because of the upcoming decrease in race distance and the asphalt surface and the time goal associated with this event I am adding a little bit of speed to the next month of running, decreasing volume a tad and working on running relaxed and fast, not hard- never hard.
We know that no matter our level of fitness, the absence of hard does not equate to easy. Yesterday's run was a great example. As I laced up for the reunion with the long training run I felt a little warm and a little bored. Not good signs.
On the Blue Ridge Parkway I set out and began the continuous climbing and descending. After 8 miles I was ready to turn... tired... tired.
I set my sights on the return and was cruising along, relaxed but feeling the effort. The run was being completed at goal MP or a little below but something was getting to me. The Heat. Running in Boone heat is not something I generally have to deal with, especially since August when I began taking night classes and jamming an hour of running into the fading daylight/ pitch darkness and resulting chill.
I am not complaining about 70's in November but it does cause concern on the run, especially a longish run. I struggled on back to the car, staying mechanically efficient, focusing only on form and not on the bubbling in the gut which seemed to want to surface. It never did.
The rest of my day was spent in Asheville, taking in the local culture and looking for Gluten Free eating options before 5pm on a Sunday (not many). Lynnea and I ended up at the Outback for delicious cuisine. I had the scrumptious, salty Teriyaki Steak. Lynnea had chicken.
As we were settling up the bill, the waiter asked us:
"Can I get you anything else?"
"No, we're good."
"Okay, Love you too."
...and then he walked away. Without explanation. Was this a bet, a prank? I did not feel such a connection with the waiter. Maybe he was just thinking about someone else?
Lynnea and I made our way to the car... flabbergasted as to what had just happened to us... victimized by wayward sentiments of Love.
Because of the upcoming decrease in race distance and the asphalt surface and the time goal associated with this event I am adding a little bit of speed to the next month of running, decreasing volume a tad and working on running relaxed and fast, not hard- never hard.
We know that no matter our level of fitness, the absence of hard does not equate to easy. Yesterday's run was a great example. As I laced up for the reunion with the long training run I felt a little warm and a little bored. Not good signs.
On the Blue Ridge Parkway I set out and began the continuous climbing and descending. After 8 miles I was ready to turn... tired... tired.
I set my sights on the return and was cruising along, relaxed but feeling the effort. The run was being completed at goal MP or a little below but something was getting to me. The Heat. Running in Boone heat is not something I generally have to deal with, especially since August when I began taking night classes and jamming an hour of running into the fading daylight/ pitch darkness and resulting chill.
I am not complaining about 70's in November but it does cause concern on the run, especially a longish run. I struggled on back to the car, staying mechanically efficient, focusing only on form and not on the bubbling in the gut which seemed to want to surface. It never did.
The rest of my day was spent in Asheville, taking in the local culture and looking for Gluten Free eating options before 5pm on a Sunday (not many). Lynnea and I ended up at the Outback for delicious cuisine. I had the scrumptious, salty Teriyaki Steak. Lynnea had chicken.
As we were settling up the bill, the waiter asked us:
"Can I get you anything else?"
"No, we're good."
"Okay, Love you too."
...and then he walked away. Without explanation. Was this a bet, a prank? I did not feel such a connection with the waiter. Maybe he was just thinking about someone else?
Lynnea and I made our way to the car... flabbergasted as to what had just happened to us... victimized by wayward sentiments of Love.
Thursday, November 5, 2009
Goblin Valley 50k- and what happened according to me
What a place. If you have never been I highly recommend getting to this area of Utah and doing some exploring. While there Lynnea ran a 10k, which she as the women's winner of!! We also spent a day at the John Wesley Powell (Green) River History Museum and then also got to check out some amazing slot canyons just off from the race course. My main focus there was the running of my second 50k distance... a 31 mile journey through the desert with only my own thoughts to keep me occupied.
I had goals. One, to finish and explore this run fully, to experience it as intimately as I could. Two, break 4 hours for the distance and in the process set a PR. Three, finish in the top 5... though this goal is so random and dependent on the other entrants really. The aim here though is the focus on competing well and assigning an arbitrary number to it.
It was cold as we arrived and I spent my morning wishing it would stay this way. Running in the mountains of NC, there is one thing you cannot simulate and that is the desert. I could get in long flat runs occasionally but the prolonged exposure to sun and the dry air were just things I would have to deal with. I ran as much in the middle of the day as possible but was still a bit anxious and thankful that this run was taking place in the fall... though the sun would still be there.
The Race
At just after 8am the race was begun. The first 4-5 miles a group of 15 runners jostled on the long lonely stretch of dirt road, finding their paces and places. I tucked in this group and ran as many tangents as possible while staying as far away from conversation as I could. This run for me was personal... me and the desert and whatever may come. I did however meet one nice guy for a minute. His name is Logan and he was running his first 50k... around mile 5 he went on ahead to chase down the top two runners who had broken away a mile earlier. I was in 5th, running behind a man in a button up short sleeve shirt. I admired his fashion sense and tried to relax while holding onto his pace.
Things went on in this order for a few miles. The aid stations were flying by and we were all skipping them. I had a bottle filled with Nuun and was just about out as we reached the 3rd station around mile 12. A couple of gels and a new bottle (prefilled in drop bag) and I was moving in about 10 seconds. I passed up the 4th runner and was now gently gliding downhill on the back roads of Little Wildhorse Canyon. We passed the 25k turnaround and I could only think... "that was fast"... this was easy so far and so I knew it was time to back off a little with splits around 6:40 to this point.
Still in 4th and with Logan in 3rd just 30 seconds ahead I began to eat. We were now into the higher sections of the course after a few steep and sandy climbs. Off the hard red rock were now given expansive views of the surrounding landscape. Sand dunes surrounded the eyes and far int he distance were snow capped peaks rising out of the desert. These moments are so rare. On we went into the vagueness of the desert. I could now see all three runners ahead of me and watch this all unfold. Unknown, yet familiar thought bubbles floated from each of our heads. Mine were... this is getting hard, where is the turnaround?
A couple of steep shirt climbs later I would see a tent in the distance a few dunes over. The road was meandering but I could spot the lead runners approaching the station. This was the turn. Approaching the final grade to the tent the top two runners passed by shoulder to shoulder, working efficiently. Logan passed soon after. I was about 2 minutes behind the leader and a minute off of Logan. I know I had backed off in the last 5 miles and it seems the others had to. At this point I was just thinking about moving forward, getting fuel and continuing to drink as much as possible. I filled my bottle and began making my way back to the start. Split here 1:47 at about 15 miles (final mile or so was an extra loop in Valley of the Goblins). About 7:02 pace.
My goal of 4 hours was well within sight now. I knew could just keep a solid effort going and come in on time. 8:20 pace would get me there exactly... while I could not calculate this so precisely at the time, I did KNOW that 8 min pace was about all I needed to get this done. I was feeling better now, stronger and being uplifted by all of the passing runners. The top woman was only about 15 minutes back and right on pace for about 4 hours herself. 5 miles passed and I was back off the high sand dunes and back into the red rock wash. Soon I passed the last of the runner's on their way out. I was getting a little warm and could not fathom that some of those people still had 2/3 of the distance to cover.
I was all by myself. No one in front. No one behind. In the limbo of the mind just as I had dreamed of. My and the desert. My thoughts drifted to Lynnea. I wondered how her run had gone... she must be done by now I thought! I would find out that she had run her first race ever through the desert up steep climbs on the surrounding ridges in 1:13 and won the women's race. I am so proud of her determined effort! In the days that followed she really enjoyed the soaks in hot springs as she got a glimpse into Delayed Onset Muscle Soreness (DOMS). She has the true running spirit, to conquer the doubts with spirit.
Fatigue
On went the miles winding through sandy washes. The occasional RV or tent site abandoned for the day. Just me and the sand and more presently the sun. I contorted my hat any which way to give my face shade. It helped, maybe... I was so thankful for each small ridge providing shade. I sucked down water and focused on efficient, fluid motion. Run like water... in this of all places. My mind was getting a bit scrambled as I talked myself up for the challenge of the next ten miles.
You are not as tired as I think I am... You, are NOT as tired as you think I am... I am not as you as tired is... chuckling along I decided it was time to drink more.
Despite my mental condition (which I am accustom to) I was able to take stock of the situation accurately. My legs were experiencing the slightest stiffness but no pain at all. My method of conservation and not conversation was paying dividends. With about 10 miles to go I was still fairly fresh muscularly. I had confidence in my endurance and stamina given that my legs were properly treated. So far full success... beside the little excitement of pace for 5 miles on the way out.
I ran back by the 25k turn around. It took forever to get there this time. 13k to go from here. Next, get to the aid station and grab a new bottle. Each turn I knew was the last and all but one time I was wrong. I grunted something to the volunteers with as much gratitude as I could muster and for the first time in about 10 miles I could see something besides dirt in the road. I saw Logan... the one runner I had spoken with during this odyssey.
Logan had already ascended a portion of the climb in front of me. He was leaving the aid station just as I spotted it. I felt he had been there for a longer period than I had. I also sensed that he was coming back to me. My focus remained internal though, consistent, efficient strides and keeping the physiology aerobic... especially on this half mile long climb. No thoughts of chasing him were entertained with 6 miles to go I had just completed 25 miles in under 3hours... I thought about this NOT being a Boston Qualifier and did not think about anything else except slowly getting to the top of this hill.
Final Miles
As I crested, Logan was at the bottom of the hill, about 1 1/2 minutes ahead still. In front of me from atop this mesa I could see the next 3 miles of the course in one shot, unbroken... as it bent through desert sage at the base of massive rock walls on the course's right. The one 3 miles ahead was the gateway to the Goblin Valley. Two miles beyond that was salvation, in the form of finishing, of the goal attained and of course, the reunion with Lynnea, the sweetest part of completing every run.
This 3 mile distance was quite a lot to understand in this state. I was overwhelmed by this expanse and it nearly caused me to be physically ill. The wind had kicked up easing the heat. Now I was faced with my own mind. The essence of the internal battle.
Do this.
This is too much
Do this. Do this.
I pulled my hat down as far as it would go to obscure my peripheral vision. I shrunk the landscape around me to something more manageable... a step. The step I was completing, the step I was beginning and maybe the step beyond that...
Every few minutes I looked up to assess progress. Logan was closer. His head cocked to the side. He was tired. I reminded myself to stay relaxed, to maintain only- nothing more.
A Long Stretch
Steps passed and I reached the halfway point of this valley. The final aid station was a reality now... just a matter of minutes ahead. 20m ahead was Logan. My mental situation was improved and now I allowed myself to become assertive. A small surge, still aerobic and Logan was just seconds ahead now. I paused and regained the strength to make a decisive push. I reached his right shoulder.
Hey Logan, doing alright?
Yeah... yeah. My calf is bothering me.
Keep on, man. Keep on.
I commented on the vastness of this stretch we were in and surged on. Soon I reached the final aid station and refilled my bottle, dropped in a Nuun tablet, Kona Cola (heaven sent at this point!!!) and began chain devouring gels. The cattle guard was soon at my feet. I was tired now... not much real power to spare but I accelerated, launched myself and cleared a whole 5 feet at once! I thought this was somewhat miraculous at the time but really it was a matter of laziness of all things. I just did not want to stop and stiffly traverse the tricky steel bars; it seems easier to just leap.
Valley of the Goblins
On up another grade, right to the RV park and back onto the sweet efficiency of asphalt. Up the steep switchbacks to the finish area! Lynnea there at the top snapping photos and offering encouragement.
How'd you do?
I won. (Huge smile:) )
You are amazing!! You won?!?!? I knew you'd do great!
Do you need anything?
See you in a few minutes.
The watch read about 3:45 a this point and I had only about 1000m left down through the Goblin Gauntlet. This was down into the Valley of Goblins (sandstone globs, like "arch" pedestals) following the pumpkins as blazes. This was a bit tricky and I made the decision to simply enjoy the scene. Gently I coasted along making lefts and rights, ups and downs and then found the final climb... up up up and across the line in a magical 3:52.
Goal one- achieved!!
Goal two- destroyed (PR'd by 1 hour, 16 minutes)
Goal three- success (3rd overall)
We spent the rest of our vacation visiting friends in Grand Junction and Durango, Colorado. Hanging out in hot springs in Ouray and Pagosa and then visiting Arches and Canyons lands on the way back to Salt Lake and our flight home. We had an amazing time thanks to the love we share and the good feelings we had about saving so much money the whole time (Lynnea is an expert planner and saver- she has Deal Radar!).
I had goals. One, to finish and explore this run fully, to experience it as intimately as I could. Two, break 4 hours for the distance and in the process set a PR. Three, finish in the top 5... though this goal is so random and dependent on the other entrants really. The aim here though is the focus on competing well and assigning an arbitrary number to it.
It was cold as we arrived and I spent my morning wishing it would stay this way. Running in the mountains of NC, there is one thing you cannot simulate and that is the desert. I could get in long flat runs occasionally but the prolonged exposure to sun and the dry air were just things I would have to deal with. I ran as much in the middle of the day as possible but was still a bit anxious and thankful that this run was taking place in the fall... though the sun would still be there.
The Race
At just after 8am the race was begun. The first 4-5 miles a group of 15 runners jostled on the long lonely stretch of dirt road, finding their paces and places. I tucked in this group and ran as many tangents as possible while staying as far away from conversation as I could. This run for me was personal... me and the desert and whatever may come. I did however meet one nice guy for a minute. His name is Logan and he was running his first 50k... around mile 5 he went on ahead to chase down the top two runners who had broken away a mile earlier. I was in 5th, running behind a man in a button up short sleeve shirt. I admired his fashion sense and tried to relax while holding onto his pace.
Things went on in this order for a few miles. The aid stations were flying by and we were all skipping them. I had a bottle filled with Nuun and was just about out as we reached the 3rd station around mile 12. A couple of gels and a new bottle (prefilled in drop bag) and I was moving in about 10 seconds. I passed up the 4th runner and was now gently gliding downhill on the back roads of Little Wildhorse Canyon. We passed the 25k turnaround and I could only think... "that was fast"... this was easy so far and so I knew it was time to back off a little with splits around 6:40 to this point.
Still in 4th and with Logan in 3rd just 30 seconds ahead I began to eat. We were now into the higher sections of the course after a few steep and sandy climbs. Off the hard red rock were now given expansive views of the surrounding landscape. Sand dunes surrounded the eyes and far int he distance were snow capped peaks rising out of the desert. These moments are so rare. On we went into the vagueness of the desert. I could now see all three runners ahead of me and watch this all unfold. Unknown, yet familiar thought bubbles floated from each of our heads. Mine were... this is getting hard, where is the turnaround?
A couple of steep shirt climbs later I would see a tent in the distance a few dunes over. The road was meandering but I could spot the lead runners approaching the station. This was the turn. Approaching the final grade to the tent the top two runners passed by shoulder to shoulder, working efficiently. Logan passed soon after. I was about 2 minutes behind the leader and a minute off of Logan. I know I had backed off in the last 5 miles and it seems the others had to. At this point I was just thinking about moving forward, getting fuel and continuing to drink as much as possible. I filled my bottle and began making my way back to the start. Split here 1:47 at about 15 miles (final mile or so was an extra loop in Valley of the Goblins). About 7:02 pace.
My goal of 4 hours was well within sight now. I knew could just keep a solid effort going and come in on time. 8:20 pace would get me there exactly... while I could not calculate this so precisely at the time, I did KNOW that 8 min pace was about all I needed to get this done. I was feeling better now, stronger and being uplifted by all of the passing runners. The top woman was only about 15 minutes back and right on pace for about 4 hours herself. 5 miles passed and I was back off the high sand dunes and back into the red rock wash. Soon I passed the last of the runner's on their way out. I was getting a little warm and could not fathom that some of those people still had 2/3 of the distance to cover.
I was all by myself. No one in front. No one behind. In the limbo of the mind just as I had dreamed of. My and the desert. My thoughts drifted to Lynnea. I wondered how her run had gone... she must be done by now I thought! I would find out that she had run her first race ever through the desert up steep climbs on the surrounding ridges in 1:13 and won the women's race. I am so proud of her determined effort! In the days that followed she really enjoyed the soaks in hot springs as she got a glimpse into Delayed Onset Muscle Soreness (DOMS). She has the true running spirit, to conquer the doubts with spirit.
Fatigue
On went the miles winding through sandy washes. The occasional RV or tent site abandoned for the day. Just me and the sand and more presently the sun. I contorted my hat any which way to give my face shade. It helped, maybe... I was so thankful for each small ridge providing shade. I sucked down water and focused on efficient, fluid motion. Run like water... in this of all places. My mind was getting a bit scrambled as I talked myself up for the challenge of the next ten miles.
You are not as tired as I think I am... You, are NOT as tired as you think I am... I am not as you as tired is... chuckling along I decided it was time to drink more.
Despite my mental condition (which I am accustom to) I was able to take stock of the situation accurately. My legs were experiencing the slightest stiffness but no pain at all. My method of conservation and not conversation was paying dividends. With about 10 miles to go I was still fairly fresh muscularly. I had confidence in my endurance and stamina given that my legs were properly treated. So far full success... beside the little excitement of pace for 5 miles on the way out.
I ran back by the 25k turn around. It took forever to get there this time. 13k to go from here. Next, get to the aid station and grab a new bottle. Each turn I knew was the last and all but one time I was wrong. I grunted something to the volunteers with as much gratitude as I could muster and for the first time in about 10 miles I could see something besides dirt in the road. I saw Logan... the one runner I had spoken with during this odyssey.
Logan had already ascended a portion of the climb in front of me. He was leaving the aid station just as I spotted it. I felt he had been there for a longer period than I had. I also sensed that he was coming back to me. My focus remained internal though, consistent, efficient strides and keeping the physiology aerobic... especially on this half mile long climb. No thoughts of chasing him were entertained with 6 miles to go I had just completed 25 miles in under 3hours... I thought about this NOT being a Boston Qualifier and did not think about anything else except slowly getting to the top of this hill.
Final Miles
As I crested, Logan was at the bottom of the hill, about 1 1/2 minutes ahead still. In front of me from atop this mesa I could see the next 3 miles of the course in one shot, unbroken... as it bent through desert sage at the base of massive rock walls on the course's right. The one 3 miles ahead was the gateway to the Goblin Valley. Two miles beyond that was salvation, in the form of finishing, of the goal attained and of course, the reunion with Lynnea, the sweetest part of completing every run.
This 3 mile distance was quite a lot to understand in this state. I was overwhelmed by this expanse and it nearly caused me to be physically ill. The wind had kicked up easing the heat. Now I was faced with my own mind. The essence of the internal battle.
Do this.
This is too much
Do this. Do this.
I pulled my hat down as far as it would go to obscure my peripheral vision. I shrunk the landscape around me to something more manageable... a step. The step I was completing, the step I was beginning and maybe the step beyond that...
Every few minutes I looked up to assess progress. Logan was closer. His head cocked to the side. He was tired. I reminded myself to stay relaxed, to maintain only- nothing more.
A Long Stretch
Steps passed and I reached the halfway point of this valley. The final aid station was a reality now... just a matter of minutes ahead. 20m ahead was Logan. My mental situation was improved and now I allowed myself to become assertive. A small surge, still aerobic and Logan was just seconds ahead now. I paused and regained the strength to make a decisive push. I reached his right shoulder.
Hey Logan, doing alright?
Yeah... yeah. My calf is bothering me.
Keep on, man. Keep on.
I commented on the vastness of this stretch we were in and surged on. Soon I reached the final aid station and refilled my bottle, dropped in a Nuun tablet, Kona Cola (heaven sent at this point!!!) and began chain devouring gels. The cattle guard was soon at my feet. I was tired now... not much real power to spare but I accelerated, launched myself and cleared a whole 5 feet at once! I thought this was somewhat miraculous at the time but really it was a matter of laziness of all things. I just did not want to stop and stiffly traverse the tricky steel bars; it seems easier to just leap.
Valley of the Goblins
On up another grade, right to the RV park and back onto the sweet efficiency of asphalt. Up the steep switchbacks to the finish area! Lynnea there at the top snapping photos and offering encouragement.
How'd you do?
I won. (Huge smile:) )
You are amazing!! You won?!?!? I knew you'd do great!
Do you need anything?
See you in a few minutes.
The watch read about 3:45 a this point and I had only about 1000m left down through the Goblin Gauntlet. This was down into the Valley of Goblins (sandstone globs, like "arch" pedestals) following the pumpkins as blazes. This was a bit tricky and I made the decision to simply enjoy the scene. Gently I coasted along making lefts and rights, ups and downs and then found the final climb... up up up and across the line in a magical 3:52.
Goal one- achieved!!
Goal two- destroyed (PR'd by 1 hour, 16 minutes)
Goal three- success (3rd overall)
We spent the rest of our vacation visiting friends in Grand Junction and Durango, Colorado. Hanging out in hot springs in Ouray and Pagosa and then visiting Arches and Canyons lands on the way back to Salt Lake and our flight home. We had an amazing time thanks to the love we share and the good feelings we had about saving so much money the whole time (Lynnea is an expert planner and saver- she has Deal Radar!).
Wednesday, November 4, 2009
October in Review
What have I done? Well according to the numbers not too much. I like to look at the quality side of things as well and when approached this way, October was a full success.
Here are the those raw numbers people seem to enjoy... tidy as they are.
Monthly Mileage: 152
Year to date: 1817
Longest run Oct: 31 (race)
Shortest run: 5k (race)
This month was full of tapering and recovering it seems. Including a full 8 days off after Goblin Valley 50k I feel as if I did not run a step in October, promising a rested and full November to come.
Run of the Month: October had its share of long runs to remember. Goblin Valley 50k was great as was the 20 miles at the New River 50k as sweep... but for me running is so personal that I need to go with the final training run before GV. Lynnea had gone out for the morning at some point and I was laying in bed wondering about whether I should actually run or just grab a beer. After a short internal debate I laced up and headed out the door to get in 4-6 easy but hilly miles. I reached the turn spot and continued on. I ran further and further from home without water or gels or anything but me... I knew Lynnea would return home at some point and figured I could get in about an hour before she drove by me on the way home. This was a hitchhike run.
So I ran on and on... I reached an hour, 8+ miles and felt quite fresh. at 9+ I turned and headed back toward home thinking that Lynnea would surely be by in another 20 minutes or so... I was beginning to wonder what time she had left and also... how many groceries was she buying while in town. While these thoughts passed by so did the steps. Beyond the thistle covered donkeys, the blood thirsty, blood hounds and the countless ginormous diesels I ran the white line. 12 miles in and now I was sensing the slightest feeling of fatigue. I made a deal with myself... 3 more miles to the base of the BIG HILL and then you walk the rest, or get picked up or run over or abducted... great! 3 more miles.
So I ran on and on... I reached 15 miles, the base of the BIG HILL. There was ice on my chest from the vapor and wind and cold air combining. I stretched for a minute... stood around... waiting... losing body heat... I was cold. I moved on, kept running, though slowly at this point, just to stay warm as I loped up the mile long 14% grade. Halfway up the beast I was settled and feeling pretty normal, a little tired and hungry but confident that I would not die because of the effort. I reached the blind left turn and saw the apex of the climb! yes!!! now just the two miles back down to the house and I will have beer and beer for lunch! Happy day!
beep beep beep I hear a car horn. It is Lynnea's car horn... It is Lynnea! She arrives just as I crest the hill, exactly at the top of the beast. Some sort of Universal levity here? I wave for her to pull off and jump in the car. She has been grocery shopping and I gorge on string cheese.
The Lovely Lynnea. Who is now the reigning Goblin Valley 10k Women's Champ!
Thus was October of 2009. Last week Lynnea and I drove around SW Colorado and explored State Parks in Utah. We saw many old friends and old familiar places. We did all the tourist things we had always dismissed. We ate good food, bad food and slept in many strange, though comfortable beds! Now... we are back at work. Reunited with our pups and happy to have shared such a great time together. Lynnea did all of the hard work and I am sure saved us about 30% on the total cost of the trip. All I had to do was drive:)
Monday, November 2, 2009
Goblin Valley 50k
Full report to come. Here is the nitty gritty...3rd overall
3:52
sandy and hot and surprisingly hilly... a beautiful morning!
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