tag:blogger.com,1999:blog-78566172372552598272024-03-14T06:33:47.643-06:00Let's Run Homey!Some notes about training and keeping the pup pooped.jayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.comBlogger132125tag:blogger.com,1999:blog-7856617237255259827.post-36062393960637215632014-08-29T07:57:00.000-06:002014-08-29T08:02:28.025-06:00A quick visit to Copacabana (Part 1)While the <a href="http://letsrunhomey.blogspot.com/2014/08/skyrace-bolivia-2014.html" target="_blank">Skyrace</a> was fun, getting to it was a bit of an adventure in itself.<br />
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The necessity to get on a plane and travel to La Paz for the race begged the rather obvious question: If you're going to do all of this travelling for a race, why not explore a new place a bit as well? My initial thoughts were trending toward staying in and around La Paz, but just a week or so before the race it occurred to me to ask how far Copacabana was and how difficult it would be to get there. Copacabana sits right on the shore of Lake Titicaca and is a very popular destination for tourists; it turned out to be a fantastically easy trip from Santa Cruz.<br />
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A couple of days before I left, I went out to the airport here in Santa Cruz and bought my plane ticket, having finally committed to doing the race in the first place. I was on an 8am flight with BOA, and the round trip cost to La Paz was something less than $200. I had reserved a room at a hotel in Copacabana, La Cupula, which by all rights looked quite nice both on their <a href="http://www.hotelcupula.com/en_index.php" target="_blank">website</a> and on <a href="http://www.tripadvisor.com/Hotel_Review-g297316-d304324-Reviews-s1-Hotel_La_Cupula-Copacabana_La_Paz_Department.html" target="_blank">Trip Advisor</a>. They were also pretty darn reasonable, I had a single room for $15 per night, and I didn't even notice that I was sharing a bath with another room... </div>
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I get ahead of myself somewhat,... I flew out on time and arrived in La Paz (el Alto in actuality - about which I have nothing good to say) at about 9am on Thursday before the race. Getting my bag and out of the airport would have taken no time at all, but I needed to eat something so I got a sandwich and sat at the airport for a while. <br />
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Soon enough I was fueled up and out to a waiting taxi where (as advised by the hotel) I asked to be taken to the main cemetery where the buses for Copacabana parade. The driver said that there was another stand closer but otherwise equivalent in all respects and asked if I wanted to go there instead. Yup...<br />
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After what seemed like 3 minutes, we arrived at the "station" where there was a waiting van ready to head out. In reality, the station is just some place where vans just sit, waiting at the side of the road waiting until they have sufficient passengers to head out. That means a ride in one of these vans is a bit like getting a ride in a sardine can, but it's inexpensive - 30 Bs to get the 4 hours to Copacabana. <br />
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Copacabana is only 140 kilometers from La Paz, if 4 hours seems a bit extraordinary, it does to me too. Traffic in El Alto is ridiculous, it was the better part of an hour just getting to open road 20 kms away, and then there is the small matter of crossing the <a href="https://www.google.com/search?q=strait+of+tiquina&oq=strait+of+tiquina&aqs=chrome..69i57.4271j0j7&sourceid=chrome&es_sm=93&ie=UTF-8" target="_blank">Strait of Tiquina</a>. I got to ride in a boat!<br />
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<a href="https://www.flickr.com/photos/53796676@N08/15020037066" style="margin-left: 1em; margin-right: 1em;" title="boat by rjayaustin, on Flickr"><img alt="boat" height="197" src="https://farm6.staticflickr.com/5573/15020037066_2baf9e2c3b_n.jpg" width="320" /></a></div>
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<span style="font-size: x-small;">Not the boat I rode in on...</span></div>
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I can imagine the crossing to be pretty hairy in heavy wind, but fortunately the weather was absolutely spectacular. I am sure these boats wouldn't pass US Coast Guard inspection, but we made it across just fine. The van had to cross on another ferry/barge thing, and that took a while - only 2 vehicles at a time can cross per barge and there are a limited number of barges...</div>
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Once across the strait I was within spitting distance of Peru. Heck, if I were drawing the map, Copacabana would be in Peru, but I didn't so...</div>
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Until across the strait, I hadn't really noticed any ruins, but as I was looking out the van's window it became apparent just how extensive they were - entire hillsides terraced, for miles. It is truly astonishing the scope of the labor, and impossible to appreciate without seeing it.</div>
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At any rate, the van finally arrived in Copacabana around one o'clock in the afternoon and I zen navigated my way over to the hotel, not knowing for sure where it was. Before I had to ask someone for directions, I found a sign and figured out where the office was. I got checked in and asked at the desk for a bit of information about how to kill a couple of hours before I ate dinner. It was suggested I visit the Horca del Inca and the 16 Stations of the Cross. Okay, sounded good so, off I went.<br />
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Now, I think I perhaps should have worn my GPS for these little climbs; they were quite remarkable. Precipitous, to say the least. <br />
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<tr><td style="text-align: center;"><a href="https://www.flickr.com/photos/53796676@N08/14856380910" style="margin-left: auto; margin-right: auto;" title="plantwithstairs by rjayaustin, on Flickr"><img alt="plantwithstairs" height="320" src="https://farm4.staticflickr.com/3849/14856380910_79cff06ff8_n.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Could have focused a touch better on the plant in the foreground, but...</td></tr>
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I first went to <a href="https://www.google.com/search?q=Horca+del+Inca&safe=off&es_sm=93&source=lnms&tbm=isch&sa=X&ei=rXYAVJyUO4jGgwTVhYLICg&ved=0CAgQ_AUoAQ&biw=1920&bih=995" target="_blank">Horca del Inca</a>. More zen navigation: Walk straight out that street until you go past the market, turn right, you'll eventually find it on your left. It worked out pretty much like that, I wasn't sure when I was past the market, but I turned right and eventually found the trail on the left...<br />
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Horca apparently means gallows and one can see if you click that link above why the Spanish may have named it that, but rather than a great pile of bones, it is a pre-Incan astronometrical station; every winter solstice at sun rise, a beam of light gets projected through a man made hole in a rock and shines on a horizontal slab of rock, indicating the beginning of the New Year. Cool.<br />
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I didn't actually take a picture of it. I was more interested in getting to the top of the pile of rock upon whose flank the Horca perched...The views of the Lake and Copacabana were spectacular.<br />
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<tr><td style="text-align: center;"><a href="https://www.flickr.com/photos/53796676@N08/15043030575" style="margin-left: auto; margin-right: auto;" title="rockribs by rjayaustin, on Flickr"><img alt="rockribs" height="182" src="https://farm6.staticflickr.com/5557/15043030575_0d79126dd0_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rock fins near the top of Horca del Inca hill.</td></tr>
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<tr><td style="text-align: center;"><a href="https://www.flickr.com/photos/53796676@N08/14856307709" style="margin-left: auto; margin-right: auto;" title="copa_town by rjayaustin, on Flickr"><img alt="copa_town" height="186" src="https://farm4.staticflickr.com/3904/14856307709_4d668dd834_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Copacabana from Horca del Inca hill.</td></tr>
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Once I had mucked about up top for a while I decided to go see what the 16 stations of the cross were all about. In the picture above, they are on the hill at the far side of town. <br />
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I should note that there was some sort of festival going on when I arrived and this place may not always be as I describe, but after walking across town, past the hotel and to the foot of the stations, I was greeted by an informal marketplace. People were selling toys, candles, firecrackers, alcohol, beer...figurines made from molten metal...I found it to be quite strange, foreign and rather unpleasant. To my (rather New England/Puritan influenced) perspective it felt a bit like allowing the money changers back into the temple. Couple that with the fact that I felt <i>my</i> temple (outdoors in a beautiful setting) was essentially vandalized by the plastic trash strewn around. Not my deal at all...<br />
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<tr><td style="text-align: center;"><a href="https://www.flickr.com/photos/53796676@N08/14856372400" style="margin-left: auto; margin-right: auto;" title="copabay by rjayaustin, on Flickr"><img alt="copabay" height="213" src="https://farm6.staticflickr.com/5566/14856372400_e9a04d17aa_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Despite the rather scathing review, there were some <br />
spectacular vistas to be had if you could get away from the people.</td></tr>
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After climbing around on the hill for a while, I headed back down and to my hotel room for a little rest, and picture review before I ate dinner at 7. The next day was going to be long, and rainy and cold, so I went to bed early and slept well.<br />
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Thanks for reading, I'll write up the hike and return to La Paz in my next post.<br />
Jay<br />
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jayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-49968140635433869192014-08-13T08:33:00.003-06:002014-08-13T08:37:03.011-06:00Skyrace Bolivia 2014<div class="separator" style="clear: both; text-align: center;">
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<h2>
Preamble</h2>
One of the great frustrations I've had about living here in Bolivia has been the lack of advanced notice one receives pertaining to races. It's out there, but you have to know where to look, and Google isn't much help; it's best to know somebody who knows stuff. <br />
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Fortunately during the run up to the Superbowl a motivated chap from New Zealand got a group of expats together to watch a playoff game and I met another runner (who knows stuff) who pointed me in the direction of something called the Bolivia Adventure Series. This past Sunday was the third race (of 5) in the series, the SkyRace. <br />
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As near as I can tell, this was the third running of this event, the first having gone off in 2012. What makes the event unique is that it climbs up the World's Most Dangerous Road. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1w1EK5o3-X4GHnIN6k3ebq043fOLD5n_x-wee8RMM8YvXuinBgELxAaP6yesmx2KmVXf_1RH4XYuS6fLQLQbgSpEB3z1NJ3-9jGHaqIWoHGHLshElV_PXIG1p-3om4CZwzKdofzwcAWu-/s1600/deathroad.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1w1EK5o3-X4GHnIN6k3ebq043fOLD5n_x-wee8RMM8YvXuinBgELxAaP6yesmx2KmVXf_1RH4XYuS6fLQLQbgSpEB3z1NJ3-9jGHaqIWoHGHLshElV_PXIG1p-3om4CZwzKdofzwcAWu-/s1600/deathroad.jpg" height="115" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo taken from the window of the bus as we headed back to La Paz.</td></tr>
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Now I should note that the moniker "Worlds Most Dangerous" seems rather hyperbolic. It certainly wasn't dangerous for those of us who were traveling on 2 feet, and I'd be perfectly comfortable bombing down it on a fully suspended well maintained mountain bike, but you'd have to drag me kicking and screaming into a large bus or material transport vehicle...<br />
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Race Morning</h2>
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My alarm went off promptly at 3:15 am. A rather beastly time for an alarm, but given how I was waking every hour on the hour, not too bad. I had a hotel room (very nice, which will get a follow up post) in La Paz about a mile away from where a bus would be waiting for us at 4 am to drive us the 3 hours to the race start. The concierge was kind enough to be waiting for me and had already called me a cab when I came down the stairs at 3:45. </div>
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Once on the bus, I got settled into a seat next to a French chef and owner (I think) of a restaurant in La Paz called <a href="https://www.facebook.com/pages/Chez-Moustache/365822826866099?sk=timeline" target="_blank">Chez Moustache</a>. We talked a bit in Spanish at first, but switched to English when it became apparent I was still learning...How do you think you'll run, what do you do, etc., then quiet. </div>
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To me it became apparent we were traveling through some rather dramatic country, but because it was so dark, I found it better just to close my eyes and meditate. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj7pIPSBEkO3NplDwpTtX3uO2gDahCeCbIMrcsQYMc9SY66Crtq84L4_LU-o1YI4Lsci35ovxmNGDdxD9FFD2yqpg-zAJYpPzGsOCrmRL6QAQlp_hipb8QQvU0kKcXN4hlhhzt_YFUAtXV/s1600/laSendaVerde.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj7pIPSBEkO3NplDwpTtX3uO2gDahCeCbIMrcsQYMc9SY66Crtq84L4_LU-o1YI4Lsci35ovxmNGDdxD9FFD2yqpg-zAJYpPzGsOCrmRL6QAQlp_hipb8QQvU0kKcXN4hlhhzt_YFUAtXV/s1600/laSendaVerde.jpg" height="400" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The view from La Senda Verde's footbridge.</td></tr>
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Eventually we arrived at <a href="http://www.sendaverde.com/" target="_blank">La Senda Verde</a>, which provided the race headquarters near the start. I had to sign a liability release and pick up my race kit, then get changed and stash my clothes on the bus. I also needed to eat something, as the 3 am wake up call does all kinds of weird stuff to my desire to consume solids, but eventually all ducks were aligned and we walked off to the start.</div>
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The long slog</h2>
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Once at the start, many people were running around warming up. I don't mean to be too critical, but I don't really get the point of warming up for a race that's going to last multiple hours. I can understand a "system check", but to crack a sweat even before the race starts just seems silly to me. Take the first half hour or 15 minutes of the race as your warm up and call it good. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicfYbOLtwyq7vFK6Qeg43St7loG-HZDeYH-qQIv8wpWIbUep3YRvitJqatpxYpbrNgZXqg1V2fGkn4WD9LZ1K2vwkNx2chCfbjNhEEj_eqn0J1CJyK9jdfI4xIe0-OCP0kNgY8sG167Gxl/s1600/raceStart.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicfYbOLtwyq7vFK6Qeg43St7loG-HZDeYH-qQIv8wpWIbUep3YRvitJqatpxYpbrNgZXqg1V2fGkn4WD9LZ1K2vwkNx2chCfbjNhEEj_eqn0J1CJyK9jdfI4xIe0-OCP0kNgY8sG167Gxl/s1600/raceStart.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The race start - Herbalife is everywhere in Bolivia it seems...</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS1cUOlSrV6iwgOxmOecX8FFdCKCFdstwKSi2_yWMxfDRKs7xLGUf-3H2kCROYjU_LTZNa26wDF0SHdrX9XaDNefnM360kOBAKk2t311erg7j43Czq2857DGh6KMnWNp6kG1cApOYd137d/s1600/firstTurn.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS1cUOlSrV6iwgOxmOecX8FFdCKCFdstwKSi2_yWMxfDRKs7xLGUf-3H2kCROYjU_LTZNa26wDF0SHdrX9XaDNefnM360kOBAKk2t311erg7j43Czq2857DGh6KMnWNp6kG1cApOYd137d/s1600/firstTurn.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Turn number 1. Right out of the gate.</td></tr>
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Something seemed to be up with the chip timing (as in: we were supposed to have it, but nope) of the race as we were delayed until the clock struck 8:45. During this time I was able to talk to a couple of other racers including the guy that eventually finished 2nd overall...nice guy from Denmark, who lives in Santa Cruz. Beat me by an hour and 45 minutes. I expect that the race between him and the winner was solid too, as they were separated by less than 2 minutes at the finish. <br />
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At some point along the bus ride I had decided that I was going to shoot for a sub 4 hour time, even though I thought 5 more realistic because I've been fantastically inconsistent with my training this year. Visits from the homeland, rain, and other things have conspired to keep me from developing any kind of routine with regard to my training. Had I participated in this race last year, my goal time would have been closer to 3:15, but this year fun was the only objective. And that was achieved.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhshtqk75MeaMpTnCeUnCsSYe3ZetlhGD_AoZREzTmmBwtEma38NsBKQCLixHUOYwnABnNfeY_GurP4dZVFGUA5Rbo7psGw1Umw4Gu51PoJL1MOAdE5dIfpo-LbCXTO35kzqvdCE6kxbINm/s1600/me.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhshtqk75MeaMpTnCeUnCsSYe3ZetlhGD_AoZREzTmmBwtEma38NsBKQCLixHUOYwnABnNfeY_GurP4dZVFGUA5Rbo7psGw1Umw4Gu51PoJL1MOAdE5dIfpo-LbCXTO35kzqvdCE6kxbINm/s1600/me.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Someone by the name of Patricio Crooker got this picture of me having a good time. Thanks for the hat mom.</td></tr>
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Anyway, the "gun" went off at precisely 8:45 and I was quickly at the back of the pack, not wanting to go out too fast. I was "running" consistent 11-12 minute miles and taking a gel every 25 minutes. </div>
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The race was pretty well supported, with aid at 6km, 12km, and then every 3 km thereafter. However these aid stations only provided water or Gatorade, no food. I'm positive I picked up a bunch of places in the second half of the race because I was fueling and others were suffering severe bonk issues. In future editions of this race, the organizers really should provide food. It's a necessity for any race that can be reasonably expected to go over 1.5 hours.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij5fUV7xod8uU1B66WCEtOsytUtT9mTG2oBNyjVFBtidk1_r86hIvSc9wWwnKr1dRondw-26rBzAnGn25316ZTx_-AM53tvcsULklwgtl-we-ls2g0ZuPfc6kxGhMX4icUVFw2IekY1ywb/s1600/roadcut.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij5fUV7xod8uU1B66WCEtOsytUtT9mTG2oBNyjVFBtidk1_r86hIvSc9wWwnKr1dRondw-26rBzAnGn25316ZTx_-AM53tvcsULklwgtl-we-ls2g0ZuPfc6kxGhMX4icUVFw2IekY1ywb/s1600/roadcut.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coming out of an aid station about 1/2 way into the race.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3VO4v8CM2dk-S1wgQO3TV4jBBiyoW6DiNhhqgwZ9MrHv-hIaYsamN7XieHKmcahswXG-gMLffkbgWoPHNUhI1EwC9Q3W9b8qjxSQF6Krus2hA9qrAwloUVfQFZ7DtoO60aRDnMQH3wKLi/s1600/onwardandupward.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3VO4v8CM2dk-S1wgQO3TV4jBBiyoW6DiNhhqgwZ9MrHv-hIaYsamN7XieHKmcahswXG-gMLffkbgWoPHNUhI1EwC9Q3W9b8qjxSQF6Krus2hA9qrAwloUVfQFZ7DtoO60aRDnMQH3wKLi/s1600/onwardandupward.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Death Road? This doesn't look so bad...</td></tr>
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I kept up my early pace until about mile 9, with only a bit of hiking sprinkled in. However, something switched at that point and I barely ran 1 more step after that . Even so, I was hiking fast enough that I passed many people who were "running". Around mile 12, my lack of fitness really started to show up and I started cramping, but I was able to manage it by taking an extra gel and fluid. I could still hike quite quickly however and only got passed by 1 person (who I had been going back and forth with for several miles) in the last 5 miles. Had I been able to stay with her, I would have caught up to my friend from the bus who finished just 3 minutes in front of me.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5dIpLvQuUkC1n8cIRfZXjSn7nyCfKx7oLtshDkjoPr7XAz1Lm94Vyj7tjMh8hc49DEcuTv4Etir8PrOFfAZn0EQzl8jwR0hRHrfXd0FFD7_woYJDdy6EdB6TGu0HTcnR1vcaaj0yAdKLr/s1600/Screenshot+from+2014-08-13+10:03:20.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5dIpLvQuUkC1n8cIRfZXjSn7nyCfKx7oLtshDkjoPr7XAz1Lm94Vyj7tjMh8hc49DEcuTv4Etir8PrOFfAZn0EQzl8jwR0hRHrfXd0FFD7_woYJDdy6EdB6TGu0HTcnR1vcaaj0yAdKLr/s1600/Screenshot+from+2014-08-13+10:03:20.png" height="161" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race profile - relentless.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtU9Q8_TOmWYZLg5Wubts2O8orhrmOZ5nkbeBuThnAQDUnvRw9eJoIxH1ZLjiYNCzNjl-Zpd8tdLE4SCC0QIwv4Q6fSlNVouUFGK7O-O9JvQIjKRN6si_akA3q2Oal33f6hP43ctqPSuQ9/s1600/toFar.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtU9Q8_TOmWYZLg5Wubts2O8orhrmOZ5nkbeBuThnAQDUnvRw9eJoIxH1ZLjiYNCzNjl-Zpd8tdLE4SCC0QIwv4Q6fSlNVouUFGK7O-O9JvQIjKRN6si_akA3q2Oal33f6hP43ctqPSuQ9/s1600/toFar.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Near the finish, a few competitors who are just a bit too far away.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyvBDeT3BFru_vEDXXC7_3etu62Y0TE_t_-MxyQJdd9-i4PAuN0ZEJxfpijDbYMIvyD5pNJmfixNl-W20wB3ukuai0joLzouQzSjI0VVhiPBCYoTJukpLE3zNnOPiSPiDnwoP5oVsBtqTF/s1600/finish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyvBDeT3BFru_vEDXXC7_3etu62Y0TE_t_-MxyQJdd9-i4PAuN0ZEJxfpijDbYMIvyD5pNJmfixNl-W20wB3ukuai0joLzouQzSjI0VVhiPBCYoTJukpLE3zNnOPiSPiDnwoP5oVsBtqTF/s1600/finish.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coming into the finish.</td></tr>
</tbody></table>
<h2>
After the race</h2>
<div>
The finish line was quite crowded. Several mountain bike tour operators were staging for their adrenaline rush, and lots of racers were milling around. I recovered my bag, and found some food (post race bar-b-que with beer was missing - presumably it went to some ultramarathon in the US).</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
I felt really quite good at the finish. The surrounding vistas were quite spectacular:</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwP8lhsAjCftsXH9bfJYtuLmPnXWkB9Fn7SfsB4eb5i7OK2xhAaF-B0AsyO3RqyL22b4olS4vkw1a4r46VpFsWcIfNzg_Z1NqVV-mTM8JHsjQuQcZ7gwhHDdTFtNUuBiuyDSEZyDZdP-Ai/s1600/pano_finish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwP8lhsAjCftsXH9bfJYtuLmPnXWkB9Fn7SfsB4eb5i7OK2xhAaF-B0AsyO3RqyL22b4olS4vkw1a4r46VpFsWcIfNzg_Z1NqVV-mTM8JHsjQuQcZ7gwhHDdTFtNUuBiuyDSEZyDZdP-Ai/s1600/pano_finish.jpg" height="100" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I must get back to La Paz and explore the mountains.</td></tr>
</tbody></table>
I had several good chats with other competitors as we waited for the awards ceremony to play out. One of the conversations resulted in my (immediately upon returning to my hotel room) signing up for a marathon in Uyuni in October. <br />
<br />
After the awards, it was on to the buses and back to La Paz. As I had suspected in the morning, the countryside was dramatic. Quite possibly the most beautiful scenery I've ever driven through, but I've got to go for a run so I'll leave it there.<br />
<br />
Thanks for reading,<br />
Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com2tag:blogger.com,1999:blog-7856617237255259827.post-65613018172520624512014-04-14T08:31:00.002-06:002014-04-14T08:31:35.921-06:00Week in review. April 6-13.Hmmm...Well it looks like this past week was even more ordinary than the last one I wrote about. <br />
<br />
Last week I had 6 workouts planned for 7 hours and 15 minutes. I completed 5 for just over 5 hours and missed my long run thanks to rain. Obviously, the weather contributed to the less than spectacular training numbers, but that's not much of an excuse.<br /><br />I got an invite to go running with a friend here in Santa Cruz on Saturday, but when Saturday arrived so did a nasty mix of cool rain and drizzle. It went on throughout the morning and into the afternoon and we decided that there would be better days (like maybe today) to get out and explore some trail and bagged the run.<br />
<br />
Otherwise, all of my workouts were on the order of an hour, easy; with one really good stride session and a faster run on Sunday (weather aided/inspired). <br />
<br />
To better describe the stride workout, I run for 20 seconds at about 400 meter race pace, then take 2 minutes of easy jogging to recover, and I repeat the cycle 8 times. My goal during the 20 second work interval is to have at least 30 left foot strikes - and the goal of the weekly workouts is to turn me from a plodding runner to a prancing one (though it's hard to imagine a 6'1", 200lb Prancer). <br />
<br />
Anyway, it'll be interesting to see if I start getting better turnover rates on my daily runs. I do enjoy the interval sessions, they really help break up the monotony of KM 14, 7 mile loop. <br />
<br />
That's about it, given the spectacular weather, I'm going to take today's unspecified "rest day" and get out for 90 minutes or so...<br /><br />Thanks for reading.<br />jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-71570819520742019942014-04-07T08:27:00.000-06:002014-04-08T06:24:41.532-06:00An actual race calendar.For the first time since moving to Bolivia, I have a calendar of races for which to train. They're all in Bolivia, but just this morning I discovered the possibility of a 100K in Argentina. That'd be a backup if the Ultra Trail Tiwanaku turns out to be a mixed Bike/Run event. <br />
<br />
For now, I've had 2 very solid weeks of training, nothing terribly long or hard, but no missed workouts. Yesterday featured the Bella Vista road for an hour and fifteen minutes, and this past Friday I found myself way out...somewhere near the end of the road behind my house, somewhere I've never been before.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://scontent-a-mia.xx.fbcdn.net/hphotos-frc1/t1.0-9/10003005_10202246585978578_490758860_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://scontent-a-mia.xx.fbcdn.net/hphotos-frc1/t1.0-9/10003005_10202246585978578_490758860_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cattle Ranch</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://scontent-a-mia.xx.fbcdn.net/hphotos-ash3/t1.0-9/1483371_10202246587218609_630866537_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://scontent-a-mia.xx.fbcdn.net/hphotos-ash3/t1.0-9/1483371_10202246587218609_630866537_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Near the end of the road</td></tr>
</tbody></table>
The thing about Friday's run (and something which hasn't been a problem this summer because of the ridiculous rains) was the strength of the sun. Holy cow did I get dehydrated. I described it to Nataly's cousin: pee the color of a rotten orange. <br />
<br />
Anyway, my other runs were essentially nondescript: the usual roads, easy miles, one "stride" workout and 1 short run in Vibrams, in total seven hours and fifteen minutes of time dedicated to exercise last week after five very easy hours the week before.<br />
<br />
On to the race calendar. Last September I ran my first race in Bolivia, a 10k which I essentially did as a hard training run (I had all of 2 weeks notice, and really hadn't done any specific prep). I did nab a PR, but the real benefit was meeting another expat runner who was connected to the race scene. Via Facebook, she alerted me to a calendar of races in Santa Cruz for 2014. All 10k or less, but at least it was something. <br />
<br />
Then about 4 weeks ago, out leaked info in regard to an actual marathon in Santa Cruz. Unfortunately, the race organizers decided to provide 2 weeks lead for competitors to get ready, and I didn't participate: why run a road marathon, out of shape? I could have finished, but... I gripped on the FB and one of my friends a couple of days later provided me with a link to the "<a href="https://www.facebook.com/pages/Bolivia-Adventure-Series/776264215733335" target="_blank">Bolivia Adventure Series</a>".<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-prn2/v/t34.0-12/10149848_10202719465921715_888812276_n.jpg?oh=c514357d1032134fe05805924ec6c9b6&oe=5344B6B5&__gda__=1397012314_27cd87db627ad1686d34b5a5942272e5" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-prn2/v/t34.0-12/10149848_10202719465921715_888812276_n.jpg?oh=c514357d1032134fe05805924ec6c9b6&oe=5344B6B5&__gda__=1397012314_27cd87db627ad1686d34b5a5942272e5" width="224" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small; text-align: start;">Oh Happy Day! </span></td></tr>
</tbody></table>
<br />
A series of 5 races potentially concluding with an 80k Ultra outside of La Paz in November. Since then I've been tweeking a training schedule and calendar and I've got it pretty dialed.<br />
<br />
Here they are. A, B, and C indicate whether I am using them as training races, or if there's any focus/special prep for the race.<br />
<ul>
<li>Circuit of the Stations, 8k: C priority, will be using this as a LTHR test. May 18.</li>
<li>Laguna Volcan 18k: C priority, part of the Bolivia Adventure Series. June 8.</li>
<li>Sky Race 28k: C priority, part of the Bolivia Adventure Series. This race climbs the "Bolivia Death Road". August 10.</li>
<li>Ninos de la Calle 10k. This is the race I PR'd in last year, and I'll come back to it this year, C-B priority. If I'm feeling strong, I'll probably ease off the volume for the week and give it a good crack. September 7.</li>
<li>Conociendo a la PACHA MAMA 100k: This is where things get a bit fuzzy. This race is the race in Argentina. If I do this race, it's because the Ultra Trail Tiwanaku is a part bike/part run event and I couldn't convince the race organizers to let me run the whole thing solo. It would be the end of my racing season. A priority (or not at all). October 13.</li>
<li>Salar 42k. Part of the Bolivia Adventure Series. B priority (or not at all) October 19.</li>
<li>Ultra Trail Tiwanaku 80k. 80 kilometers running around La Paz? Yes please. November 23. A priority. </li>
<li>Cotoca 21k December, date unknown. A or C priority depending on UTT.</li>
</ul>
There you have it. I've got training weeks scheduled out to the end of November, the longest individual week will have me at eleven and a half hours. That should equate to a distance somewhere in the neighborhood of 135 kilometers, which should get me to the finish line of the Pacha Mama. Last year's winning time was 13 hours there, so it's not an easy race, but the field wasn't exactly from Boulder either. <br />
<br />
Anyway, thanks for reading, and check back for weekly training updates as my season progresses (so cool to be able to say that)...<br />
Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com1tag:blogger.com,1999:blog-7856617237255259827.post-83821163009624342302013-09-05T07:44:00.003-06:002013-09-05T07:48:34.123-06:00Holy Crap! A Race (report in 3 parts)...Pt. 1: Discovery.Wow, so it's been a long time since I put keyboard to screen in this manner, hopefully I'm not too rusty.<br />
<br />
First, a bit of an apology for dropping off there. A number of things happened that made writing more than a little difficult (and perhaps too personal) so I took a break. I don't know how much or how consistently I'll post here in the future, but having just run in my first race since 2011, I figure I probably ought to put something down.<br />
<br />
As anyone who's read more than one entry on this blog is likely aware I like to style myself an ultrarunner. Of course, I've run all of 2 ultramarathons, so it's probably more appropriate to call me an aspiring ultrarunner. <br />
<br />
This year I've been hoping I'd be able to get to Colorado this coming weekend to run in Ouray and follow that up with 50 miles in Steamboat next weekend. I've logged miles directed at Running Rabbit Running in what I thought would be good for a finish time somewhat under the 10 hour mark. <br />
<br />
As the race dates have gotten closer though, I've realized that the airfare wasn't going to materialize and I decided to pay attention to an injury (achilles tendon) that I'd been ignoring. So on August 16, I took the first of 10 days off.<br />
<br />
Around that same time I gripped about my achilles on Twitter. @RunnerMatt (fast guy from Boulder), responded that he'd had great success treating his ailing achilles using a roller. I gave that a google and found myself a bit confused as to why I'd never encountered the treatment in my previous searches for relief. <br />
<br />
I went to the grocery store and bought a rolling pin and went to work on my calfs.<br />
<br />
Let's just call them tight and leave it at that (ouch)...<br /><br />After a week off which involved nightly rolling pin work, I felt good enough to try out a short run. I made it all of 100 meters from my gate before stopping, turning around, walking home and going to work with the rolling pin. That was Friday about 2 weeks ago.<br />
<br />
The following Sunday, Deneb, Nataly and I were at the IC Norte (a grocery store with a little mall attached) for lunch and some supplies for the house. Recently a New Balance store opened upstairs in the "mall". Now...I prefer Brooks shoes, but NB are a decent second place and I've written at length about the MT10 on this very blog. Love that shoe. Anyway, since they opened I've harassed the store owner to:<br />
<br />
<ol>
<li>Order shoes in size 13+, and</li>
<li>Stock some of the Minimus line.</li>
</ol>
This time when we went in there, there was a table set up on the side:<br />
<blockquote class="tr_bq">
Sign up for 5k & 10k race on Sunday, Sep. 1. </blockquote>
The woman who was collecting the entry fees and registering participants was on lunch and I wasn't sure how my heel would feel so I didn't leave my name on the desk, but did say I'd be back later on in the week (pending a successful test of the achilles)...<br />
<br />
Thanks for reading, up next: 1 week of specific training.<br />Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-40593597883501178252012-07-31T18:06:00.001-06:002012-07-31T18:08:18.032-06:00A Tale of Two Eights.<a href="http://3.bp.blogspot.com/-yGgCWBcCYOI/TiR4n6alXrI/AAAAAAAABko/y8vJfZi_uco/s1600/IMG_20110507_142511.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-yGgCWBcCYOI/TiR4n6alXrI/AAAAAAAABko/y8vJfZi_uco/s320/IMG_20110507_142511.jpg" width="320" /></a>Saturday late we went to Cuevas. Last week I was hoping for 60 and found myself on track, hitting the mile 42 point at the end of my second run Saturday. All I needed was 18 more Sunday...<br />
<br />
When I woke up, I found myself less than inspired to run. I mustered a couple of times, but something (which I will relate soon) made me feel a bit weird about taking off for a three hour run in Cuevas. <br />
<br />
Lunch rolled around and we all ate, and finally I told Nataly, "I'm going to feel bad whether I go for a run or I don't." To which she replied, "Go run."<br />
<br />
Deneb was asleep, I had a bit more than an hour...<br />
<br />
I went out 4 miles and back the same for 8. I saw some folks on the road, 3 French guys who were walking to the "Bella Vista" and one of the dudes who helped harvest potatoes in Cuevas last December. I spoke briefly with all of them, and informed the French guys that their "Bella Vista" was 5 kilometers out (it was actually more like 6, but...). This was at 3 something in the afternoon and to get to the "Bella Vista" and back to the campground at Cuevas was 10+ miles. They did have packs and presumably tents so the rain that came in force soon after I left them probably wasn't too big a deal.<br />
<br />
Anyway. I only had time for 6 miles on Sunday, but ran 8. I ran them pretty hard, and have paid for it. Brutal delayed onset muscle soreness took me out of action yesterday, which had me considering a second day off today. Seems it was a good thing I didn't actually try for the 18 I'd planned. Fortunately, as today wore on I felt more and more like going for a run even though I am still quite sore.<br />
<br />
Deneb has started daycare. His first day was yesterday. Loved it. Loved it again today. He's not sure how to interact with the other kids, but just having them around, playing, seems to get him jazzed. It's messed with his schedule. He's been sleeping almost until 8:30 in the morning and now we're asking him to get up at 6:45. It's a brutal transition for me.<br />
<br />
Whatever, I prefer earlier wake ups...<br />
<br />
So back to today's run. It was weird. Laps of the back yard. Done them before, but today I kept feeling like I should just keep going. Ended up running for an hour and 10 minutes, just over 8 miles by my GPS.<br />
<br />
There's a neighbor kid. If he sees me, he asks if he can come over. It's gotten quite annoying. Not quite Glenn Close, Michael Douglas annoying, but well downright annoying. <br />
<br />
Today I realized I could use that to my advantage, and before I started my run I unlocked the gate, set out some stuff for playing in the sand pit and then set out trotting in circles. <br />
<br />
On my second lap, The Question Was Presented. I said, "La Reja esta abierta."<br />
<br />
A couple more laps and I opened the gate for Franco. Who quickly went off to play with the dogs and Deneb. What seemed like some kind of sad, "Where's my Dad?" constant prodding has evolved itself an ideal situation. My son is playing happily with an older friend, and I can keep an eye on them. I look forward to having him over some more. Maybe he'll run a few laps with me (he did today)...<br />
<br />jayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com3tag:blogger.com,1999:blog-7856617237255259827.post-25226829847658180962012-07-11T16:18:00.000-06:002013-09-05T07:48:57.292-06:00Where's Waldo?<span style="background-color: white; font-family: 'Times new roman', serif;">At one point in time this blog was about me and my travels with Homey. Much running to keep my rather rambunctious and (at times) quite destructive Golden Retriever too tired to do anything foolish. Running with him was something of a stop and start affair until around mile 3 or so and then he'd settle into a rhythm and could go for hours. </span><br />
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: 'Times new roman', serif;">I have stopped running with him in Bolivia, in part because I don't trust the dog-life around here, and in part because he's starting to lose a gear. He'll join me when I run laps of the back yard, but tags in and out almost like he and Ella are running a relay. </span></span></div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: 'Times new roman', serif;">Anyway, in my previous life, I worked in the Geology Department at the University of Colorado. My task was to create a series of videos which showed the geologic history of the state. Occasionally, this allowed me to take off with my camera and collect “media” for incorporation into my work. One day, I took advantage of that opportunity to head out and drive around the Eastern Plains, visit Garden of the Gods, look at some exposures of quite old (for Colorado) sedimentary rocks on Hwy 24 West of Manitou Springs, and finally end up at Florissant Fossil Beds National Monument. </span></span></div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: 'Times new roman', serif;">An example of the videos I was working on is below. I wrote, directed, animated (all but 2 scenes - the good stuff is Nataly's younger brother's work), provided many photographs and the voice talent, edited and uploaded this video. One of the photographs I took on this day's drive ended up in this video - the photo labeled "near Manitou Springs, Colorado" which was, in actuality, the now infamous Waldo Canyon.</span></span></div>
<div style="margin-bottom: 0in;">
<iframe allowfullscreen="" frameborder="0" height="270" src="http://www.youtube.com/embed/x8CETdETHtM" width="480"></iframe></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: 'Times new roman', serif;">After the the Fossil Beds, I headed back toward CO Springs when...on the lefthand side...a trailhead whizzed by - Waldo Canyon Trailhead. I still had a fair bit of time left in the day, and I was wearing my running shoes so, I found a turn around and made my way back to there.</span></span></div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: 'Times new roman', serif;">As usual, Jackson was absolutely stoked at the prospect of getting out of the car. Especially on twisty roads, he gets carsick. Weird malady for a dog, but his previous owners warned us about it. "He doesn't do well in cars," I believe was their exact phrase. I assumed that the thrill of exploring a new area outweighed the pain of twisty roads. </span></span></div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: 'Times new roman', serif;">We'd already been out and about at Garden of the Gods and outside of Manitou, but this was too good to pass up. We parked, I grabbed my little Nikon Coolpix, 40 oz. Clean Canteen and headed up the trail. Jackson dressed as a dog, and me in jeans. Whatever - one of the joys of running is just how little you need to be able to enjoy an outing such as this one.</span></span></div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: 'Times new roman', serif;">The "Waldo Canyon Loop" was really a lariat in the neighborhood of 7 miles long. It started with a decent singletrack climb over decomposed Pikes Peak Granite. One of my favorite running formats and surfaces. We stopped for many pictures and I didn't have my GPS, but I do remember turning left at the beginning of the Loop portion of the trail. </span></span></div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: 'Times new roman', serif;">I remember running through a very pleasant copse of Douglas Fir or Ponderosa Pine where the earth was recognizable dirt and the trail just begged one to open up the throttle and run. </span></span></div>
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<br /></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: 'Times new roman', serif;">And I also remember the shock I felt when I ran past a signpost planted next to the rocks. It turned out to be one of many, each with something else interesting about the geology in the canyon. </span></span></div>
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<br /></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: 'Times new roman', serif;">One pointed out the Great Non-conformity. The sign showed where sandstone rested on top of granite, and pointed out that the surface which separated the 2 rock types represented a gap in time of something like 500 million years. Another identified the Peerless Dolomite. I think I remember that one because the name of the formation is simply unmatched. There were others, but I don't remember them well...</span></span></div>
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<br /></div>
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<span style="color: black;"><span style="font-family: 'Times new roman', serif;">At different junctures along the trail, Pikes Peak was visible to the South and Colorado Springs to the East. A really cool area I hoped to visit again with my DSLR.</span></span></div>
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<br /></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: 'Times new roman', serif;">Unfortunately, my memories are fuzzy - Homey and I ran together here in late January, 2008 - and "Waldo Canyon" is now synonymous with the most destructive wildfire in Colorado history. I expect that even though the rocks are now going to have even better exposure, it will be a rather inhospitable place for quite some time. I wonder how long it will be before the organization that stewards the land back in there re-opens it. </span></span></div>
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<br /></div>
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<span style="color: black;"><span style="font-family: 'Times new roman', serif;">Thanks for reading, and give a nod to your local emergency services personnel, would love to see some of them around here...</span></span></div>
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<span style="color: black;"><span style="font-family: 'Times new roman', serif;">J</span></span></div>
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<br /></div>jayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com1tag:blogger.com,1999:blog-7856617237255259827.post-55174274495482860632012-07-04T14:30:00.000-06:002012-07-04T14:30:26.990-06:00Game PlanningOK so the heavy stuff is out of the way. On to why we're here (at least me and my 4 readers)...<br />
<br />
Training for the <span style="font-size: large;">Vermont 50!</span> <span style="font-size: x-small;">Somehow that seems less cool than "Leadville 100" even when I make it big.</span><br />
<br />
Anyway, The VT50 is packing almost 18000 feet of total elevation change (down counts, really), but something about their elevation profile has me thinking: GPS track...<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHWUgddZHbicodV5ZfADFpfWleG9JDa_1C0hPp3PSrTq2BJQ-MV3styOEuPXkjyltJyY3JN-Ocyq8g2u0xreSC6PgnyuiFfhakeuojWwhVGYwrCsptkwiwmD9kRK1L3MmS1yJ3hVC-NG_R/s1600/vt_50_mile_profile_08.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHWUgddZHbicodV5ZfADFpfWleG9JDa_1C0hPp3PSrTq2BJQ-MV3styOEuPXkjyltJyY3JN-Ocyq8g2u0xreSC6PgnyuiFfhakeuojWwhVGYwrCsptkwiwmD9kRK1L3MmS1yJ3hVC-NG_R/s400/vt_50_mile_profile_08.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="http://www.vermont50.com/html/course.html">http://www.vermont50.com/html/course.html</a><span style="background-color: white;"> </span></td></tr>
</tbody></table>
I've been pretty much all over Vermont on my bicycle and have hiked many miles there too, so I simply don't believe some of the spikes. That said, some of the steepest terrain I've hiked is in VT so, maybe?...<br />
<br />
Whatever, the winning times are fast. It looks like at least 7 times have folks gone under 7 hours in VT and the course record is just over 6 hours 15 minutes. Goeff Roes record at Steamboat while he was "<a href="http://akrunning.blogspot.com/2010/09/managing-mediocrity-rrr-race-report.html">mediocre</a>" is 7:11. Not saying Steamboat is harder or anything, but it sure is higher...<br />
<br />
I've got that to base my expectations on. Lots of the route is on gravel roads, those won't be too bad, cars have to go up them, so they're probably runnable. There're also aid stations every 5 miles or so. I think I'll be able to significantly beat my Steamboat 50 time. I'm thinking 1, maybe 2 hours. Absolutely going to give it a rip.<br />
<br />
Of course, I'll have to see how the training goes, and how many miles I can log in Cuevas (probably perfect training ground for this race), but I'm glad to have something a bit more "bite sized" to chew on for the next 3 months.<br />
<br />
Thanks for reading, and stay cool...<br />Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-23796040957714068622012-07-03T15:49:00.000-06:002012-07-03T15:54:20.206-06:00One Last Bit of Introspection.<a href="http://letsrunhomey.blogspot.com/2012/06/gotta-say-something.html">In my last post</a>, I noted that in Bolivia I have the time and opportunity to train like I would like for a race like the Leadville 100. Currently I'm too much of a softy to leave Deneb home with the maid to get out for a long mid-week run, but were he in day care, that wouldn't be an issue. The real irony of having time to train in Bolivia is that, even while the time is there, it's the <i>only thing I find attractive about being here</i>.<br />
<br />
This has put a huge strain on my relationship with my wife. I often find myself regressing and becoming a person I very much dislike. <br />
<br />
There's a further irony. My wife is doing fabulously well career-wise here. In fact, I find great pride in the fact that she is such an influential person. In her current role, she has the capacity to actually make a difference for the environment. I have uttered on many occasions the phrase, "The only thing I give a shit about when I cast my vote is who will be a better steward of our lands." She would always have my vote, yet somehow finds herself essentially a dictator. <br />
<br />
She is Executive Director of a <a href="http://www.ibifbolivia.org.bo/index.php/Principal.Inicio">small institute</a> here which is looking for sustainable methods to harvest Bolivia's timber. There's more, but if I told you, then I'd have to kill you...<br />
<br />
Anyway, all of this complexity ties into why it's too much for me to even attempt Leadville right now.<br />
<br />
[editor's note - somehow I forgot to sign off]<br />Thanks for reading, and sometimes there are just some things which are more important.<br />
Jayjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-7716091826633945372012-06-22T17:30:00.000-06:002012-07-03T15:57:15.846-06:00Gotta say something.<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.crappie.com/crappie/attachments/main-crappie-fishing-forum/68812d1314626974-too-much-chew-untitled2.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="149" src="http://www.crappie.com/crappie/attachments/main-crappie-fishing-forum/68812d1314626974-too-much-chew-untitled2.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">From crappie.com (really)...</td></tr>
</tbody></table>
Too much.<br />
<br />
That's pretty much it. <br />
<br />
Once Deneb is in school, I can easily find time here in Bolivia to train for Leadville (and perform the way I'd like), but right now, the pleas of, "Papa, peas don't go run." Are too much. Can't do it. Must sneak out during the nap. And the naps are getting shorter.<br />
<br />
There's much more, but I don't think I've got the guts to share "the more" in a public forum. Suffice it to say, there's some heavy irony in the phrase "I can easily find time here in Bolivia to train for Leadville"...<br /><br />As of today, I've revised my training goals to something I can get done during naptime and feel good about myself - a 50 miler. <a href="http://www.vermont50.com/">In Vermont</a>. Hopefully with Deneb pacing me for the last 50 meters. We'll see about that...<br /><br />Anyway, hopefully over the next year, the irony goes away and I can visit the Steamboat 100 in 2013 and qualify myself for UTMB.<br /><br />Thanks for reading, and why bite anything if it's not too much?<br />Jayjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com2tag:blogger.com,1999:blog-7856617237255259827.post-60828742637713178212012-05-14T15:35:00.001-06:002012-05-14T15:35:48.673-06:00Stuff that hurts.I don't usually complain about things that hurt, well at least not publicly, but that's changing with this post. I've got a number of nagging aches and pains that may end up derailing my Leadville 100 race day, and have to play into my LT100 race plan.<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><u>Rotator Cuff</u></span><br />
I'm going to start with the oldest first and work forward chronologically from there - the oldest injury that seems to affect my running performance. <br />
<br />
I crashed my bicycle during a crit in 1998 (I think). I was fourth wheel in a 4 man break away and we were getting ready to lap the field. I was in with a good shot to win the race but the idiot leading the break decided that he'd slam on his brakes because of a manhole cover. That caused the 2 guys behind them to do the same with wheel 3 adding a swerve left into the mix. His back wheel washed out my front one and I hit the deck going the better part of 30 miles per hour. Strained rotator cuff. I haven't even really thought about that injury for quite some time, but it's recently been bugging me on my longer runs - to the point where I just let my right arm hang limp at my side for a while. I'm doing some strengthening exercises for it...<br />
<br />
<u><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Knee</span></u><br />
In 2010 I ran the 25 mile race on Saturday and the 10 mile race on Sunday at the Desert RATS Trail Festival. During the 10 mile race, I remember ticking through pretty good, even having one guy complement my pace. Unfortunately, that came to an end during the second climb. My knee started killing me and I had to drop to a walk. I got some Vitamin I from an aid station worker and was able to grit out a finish, but ever since then I've had recurring flare ups in my knee. Sometimes it's a very sharp pain, other times it's a dull long lasting ache. <br />
<br />
I have no idea what the injury is, just that it comes and goes. It's currently "on" in a dull long lasting ache form, but it also seems to be in a "waning" part of its life cycle. It was much worse a few weeks ago.<br />
<br />
<u><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Ache-illes</span></u><br />
I've also been dealing with Achilles pain for quite some time. I don't remember specifically when it started, but I do believe I know what caused it. <br />
<br />
Good running form is kind of like the dude in Hitchhikers Guide to the Galaxy who figured out how to fly by falling and missing the ground. You kind of want to lean forward to the point where you lose your balance and have to step forward to catch yourself. With a bit of angular momentum in the upper body, all that's required to maintain forward motion is alternating knee lifts. I have a habit where I push off with the balls of my feet and grip with my toes for a little extra speed and that messes me up. I go through periods where I improve, but then fade back into my bad habits and have to start over.<br />
<br />
It doesn't really bother me while I'm running, just before and after, but I'm nervous that'll change. Right now I'm enjoying a "relearning" phase. Ache-illes is aching.<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><u>The Lower Abdomen - Hip Flexor - Groin</u></span><br />
This is my most recent injury. I initially blamed Deneb because of a game which we (used to?) play called, "Deneb jump Papa." I now think it may have happened while defending myself from one of my bad dog friends. The injury really flares when I try to kick a dog (I never in my life expected I'd write those words, but there it is).<br />
<span style="font-family: inherit;">This injury really makes it difficult for me to get started on a run. Once started, it fades into the background, but it never quite goes away. I think it's improving, but 2 weeks ago it was only the Lower Abdomen. Then again, I had to kick a dog on Friday. Ugh...</span><br />
<hr />
<span style="font-family: inherit;">With the exception of the shoulder injury, all of these injuries are on my left side. Fun.<br />
Anyway. This is the stuff that hurts, here's hoping it gets better.</span><div>
<span style="font-family: inherit;"><br />
Thanks for reading and lift up, don't push off...<br />
Jay</span></div>jayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com3tag:blogger.com,1999:blog-7856617237255259827.post-66514533483400312612012-05-08T07:04:00.002-06:002012-05-08T07:04:40.895-06:00Quick ChecklistThis is just a brief list so that I can organize my upcoming posts. I've got a whole bunch of ideas, but they're all over the place and therefore find it a bit overwhelming to sit down and write one thing at a time. Anyway here's the list...<br />
<br />
<ul>
<li>Priority Posts, these might be grouped together.</li>
<ul>
<li>Stuff that hurts</li>
<li>Leadville Plan</li>
<li>People who died, and what that means to me</li>
<li>Continued ruminations of being a stay at home dad and the guilt associated with leaving my son with the maid while I head out for 2-3 hour long runs.</li>
<li>Shoe reviews: </li>
<ul>
<li>Brooks Pure Connect</li>
<li>New Balance MT110</li>
</ul>
</ul>
<li>Secondary Posts</li>
<ul>
<li>Stuff about the local geology. Lots of people think Bolivia is mountains - where I live it's flaaaat...</li>
<li>Heat adaptation, cold tolerance</li>
<li>RPE vs. HR for untrained athletes.</li>
</ul>
</ul>
Now I'm committed to 6 or 7 notes in the next couple of weeks.<br />
<br />
Thanks for reading, and enjoy your time outside.<br />
Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-26429253299764314492012-05-07T10:44:00.001-06:002012-05-07T10:44:08.189-06:00Aaaand we're back.Hopefully for a while.<br />
<br />
Back in early March, my laptop died. Motherboard fried by electrical short. Not a happy ending, but it was probably time - I think it was 4 years old. My hard disks survived and are installed in my new desktop PC so the only thing I really lost is some software, and it was getting time to upgrade that anyway.<br />
<br />
Running wise, the last 2 months have been a real mixed bag. I got sick while my Mom was visiting (back in early March when my laptop took a crap) and all semblance of consistency disappeared from my training. I've still logged some decent miles, but not the steady progression that my training program called for. It's caused me to reassess some things in re: Leadville.<br />
<br />
I briefly considered my first ever "DNS", but after a quick perusal of 50s in the temporal neighborhood of Aug 18 and the geographical neighborhood of CO, I realized that tacking on an extra entry fee onto my already $300 ticket made no sense whatsoever. So, baring serious injury, I'm going to take the start at the ungodly hour of 4am August 18 and see how far I can go. Beating my Steamboat time to Winfield would make my race, and after that I'll see how far I can go.<br />
<br />
I still have hope that I can finish the race, but that's going to be a bottom tier goal for me as far as the Leadville 100 is concerned. I need to let finishing the race be of lesser importance than enjoying the experience that is the journey to the start line. In the coming days, I'll fill in a bunch of the blanks.<br />
<br />
Anyway, Thanks for reading and may your computers always have adequate surge protection...<br />Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-21251853726964059572012-02-22T11:09:00.000-07:002012-02-22T11:09:00.736-07:00Four months of Grit<a href="http://lh6.ggpht.com/-Tc5WNjGeDyM/T0UPyRLbg4I/AAAAAAAAB5k/caYEBpnhzcM/s1600-h/IMG_20100101_10451410.jpg"><img align="right" alt="IMG_20100101_104514" border="0" height="154" src="http://lh3.ggpht.com/-ZzDEZ7Mkpk4/T0UP4DrJmgI/AAAAAAAAB5s/7tbo6NOCaMc/IMG_20100101_104514_thumb4.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline; float: right; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20100101_104514" width="246" /></a>I want to write something about the trail shoe I’ve been running in since I started training for Leadville, but to get to those impressions I first need to give a frame of reference. My last 3 trail running shoes have been, the New Balance Minimus MT10, Vibram Trek Sport, and Brooks Cascadia 3. I haven’t run in the Cascadia’s in a long time. I think that the Steamboat 50 may well have been their retirement party. That said, I do still use the shoes for yardwork and when I feel like my feet need a rest.<br />
<br />
On to the back story then. When I came to the States in October I brought with me two pairs of shoes. The VFF Bikila and my MT10s. Unfortunately, I was forced to realize that I need more protection for races (and trail running in general) during the Blues Cruise 50k. I also quickly realized that in order to be able to walk to the corner I would need a shoe with a bit more support. <br />
<br />
It so happened that, while I was in the Northern Hemisphere and with great fanfare, Brooks launched their Pure line of shoes. These are shoes with a 4 millimeter heel to toe offset and a minimal aesthetic which appealed to me, but were much more shoe than I was currently running in. I ordered a pair online.<br />
<br />
When I was able to resume running again, I took the Grits up to Cuevas with me and left them there. They’re the shoes I run in when I’m in the hills. My running here isn’t terribly technical, but the roads can get rocky – fist sized cobbles regularly pave my running routes. It was an ill placed foot strike in my MT10s which initiated the difficulties which eventually taught me to appreciate that sometimes an ounce of protection is worth a pound of cure.<br />
<br />
Enough of that then. Here are my impressions. When I first tried on the shoe, I thought it about the most comfortable shoe I had ever put on. I even tweeted that feeling to @brooksrunning. A little later on however, I thought they may “run” a bit longer than the Cascadia 3 in the same size (14 in my case). <br />
<br />
More recently, I’ve come to notice that the Grit have a lot more internal structure than the MT10s too. There’s a bit of of an arch support. These days, when I first put the shoes on I find it annoying, but I don’t notice it while I’m running. There’s also a bit of heel structure, but the heel is cut nice and low - I don’t feel any pressure on the back of my foot while running at all.<br />
<br />
One area I used to have major problems was with a tendon that bridges the angle the top of the foot makes with the lower leg. I found that shoes which laced high up the foot (tight to the ankle) would iritate that tendon over time and I’d have real problems even just tying a shoe. This is one thing my transition to minimal footwear cleared up very quickly. <br />
<br />
The Grit doesn’t seem to have brought a return of that malady (note: I mix up my footwear a lot). The tongue of the shoe is padded in the right places and isn’t where it doesn’t need to be. A design feature I really like.<br />
<br />
An instant complaint about the shoe was the silly Navband or whatever they call it:<br />
<a href="http://lh5.ggpht.com/-57WF6y2BE6A/T0UQG_dw73I/AAAAAAAAB50/wUxsmFgMb9s/s1600-h/IMG_20100101_1043416.jpg"><img alt="IMG_20100101_104341" border="0" height="299" src="http://lh6.ggpht.com/-zbWiPo43zMU/T0UQPzRBsSI/AAAAAAAAB58/c-PcclNd4gE/IMG_20100101_104341_thumb3.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20100101_104341" width="396" /></a><br />
According to Brooks, it was there supposedly to give a custom fit to the upper. In my case it’s superfluous green and silver elastic. It did nothing to enhance the fit of the shoe at all and I feel it actually detracts from the overall look of the shoe. Laces do a fine job of providing a custom fit, why even consider adding that thing to begin with? <br />
<br />
That’s really a nitpicky complaint. I do like that the Navband provides a place to stow my laces. The laces stay put and don’t trip me even on my hardest runs…<br />
<br />
As far as actual running in them goes? I’ve now got 150 miles in them and I have no complaints. I thought that they may have been too long initially, but they seem to fit just right. Once I got the lacing dialed, I haven’t had any problems with slipping in the shoe and I don’t have even the slightest hint of a black toenail. Maybe they’re a half size too big, but better that than a half size too small. Dear Brooks, please release a size 13.5. I promise: I’d try it on.<br />
<a href="http://lh6.ggpht.com/-TQ7F7mvRofs/T0UQmEDI94I/AAAAAAAAB6E/CFd9yvP-d-8/s1600-h/IMG_20100101_1045575.jpg"><img alt="IMG_20100101_104557" border="0" height="313" src="http://lh6.ggpht.com/-sFuFZN4B3rk/T0UQzEogn_I/AAAAAAAAB6M/Z3AwoQIvJpk/IMG_20100101_104557_thumb2.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20100101_104557" width="396" /></a><br />
I like the tread pattern. It’s really open and it provides more than adequate traction. I’ve run in a fair bit of sticky hideous mud and the mud seems to shed quite quickly. <br />
<br />
I’m not sure about the center pod or the “independent big toe”, but they don’t seem to hurt the shoe’s performance. The pod is supposed to inform your foot of the shoes center position. I guess that means it was included to improve the ground feel of the shoe. I don’t notice that section of the sole of the shoe providing any more feedback than any other. In all the Grit provides a whole lot more information that my Cascadias ever did, but it smoothes out the road in a way the MT10s don’t by providing extra cushioning between foot and ground.<br />
<br />
Around Cuevas there are many, many streams. Stream crossings are inevitable. The upper is wide open and drains water quickly. Feet will stay dry with a couple changes of socks. <br />
<a href="http://lh6.ggpht.com/-zr31P6Pg2u8/T0URF8oduNI/AAAAAAAAB6U/5iAReXluUWg/s1600-h/IMG_20100101_10451416.jpg"><img alt="IMG_20100101_104514" border="0" height="246" src="http://lh6.ggpht.com/-4V6Nd6mDBys/T0UROiIWtVI/AAAAAAAAB6c/45sl6GM8Psc/IMG_20100101_104514_thumb7.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20100101_104514" width="396" /></a><br />
As far as durability, these shoes are wearing out just about the same as every other pair of trail shoes I’ve owned. All of these pictures were taken at 120 miles:<br />
<br />
The outside of my heels is worn down more than the rest of the outsole, but there’s still plenty of traction left in the rest of the shoe. I expect to get another 150-200 miles in these shoes. I weighed in at 205 when I started running in these shoes and have dropped 10 – 15 lbs since. I am by no means a featherweight forefoot runner. I allow my heels to come down under me when I run…<br />
<a href="http://lh4.ggpht.com/-GZEzNVst-1U/T0URmz8neiI/AAAAAAAAB6k/dWnPBHbTwyc/s1600-h/IMG_20100101_10454215.jpg"><img alt="IMG_20100101_104542" border="0" height="298" src="http://lh5.ggpht.com/-OamsjsC4OkQ/T0URt4f0OXI/AAAAAAAAB6s/pbna8LZFEaQ/IMG_20100101_104542_thumb12.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20100101_104542" width="396" /></a><br />
For some reason I seem to wear the part of the upper just forward of my ankle bone out. Every pair of shoes I own exhibits this wear pattern. Even my Vibram Five Fingers. Is that just in the nature of shoes or is it something that makes me special?<br />
<a href="http://lh3.ggpht.com/-c1koQwEgXlM/T0USGyjmK_I/AAAAAAAAB60/w5KM6UEocs0/s1600-h/IMG_20100101_1044377.jpg"><img alt="IMG_20100101_104437" border="0" height="298" src="http://lh4.ggpht.com/-jnOkV0IpVZQ/T0USOmB4x4I/AAAAAAAAB68/R__bknNjpeE/IMG_20100101_104437_thumb4.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20100101_104437" width="396" /></a><br />
In all, I’ve really enjoyed my time in the Grits and am actually considering them for the start of the Leadville 100. They are light, fit my feet well (13.5? please), provide good feedback but still offer more protection than my other options. They are minimal without being stupid. Had I worn these in my race in October, I’d have run top 25 for sure - perhaps even top 20. Hindsight…<br />
<br />
Thanks for reading and may your shoes always quickly shed mud.<br />Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-38528963136952220972012-02-08T11:56:00.001-07:002012-02-08T12:51:40.160-07:00The Challenge of BalanceSo, I’m starting to get a bit nervous about my training. <br />
<br />
Why? I think it very important to keep a balance at home and try to make my running “invisible” to my wife and son. I typically head out for my run when my son is down for his afternoon nap. When Nataly is home, she usually goes down for a nap with Deneb so my run ends up being pretty unobtrusive. <br />
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Now though, my miles are starting to build and the training is going to stop being invisible. One thing which is particularly troublesome is that where I live, it’s mostly flat. Where I work, I’ve got hills, but I usually only go up there on weekends and that’s the only time Nataly has off. There are weeks where I go up there for a couple of days without Nataly and Deneb, but I really dislike making that a regular occurrence. I’m afraid that for me to finish Leadville, I’m going to have to do that. The question is how do I make it as invisible as possible.<br />
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Tough one, to be continued…<br />
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In other notes, this past weekend I knocked out a run Sunday morning on the Road to Bella Vista and got some decent shots. <br />
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I ran an 8 mile, modified out and back. By that I mean:<br />
<br />
<ul>
<li>I ran 3.25 miles away from the cabin, </li>
<li>turned around and ran 1 mile back in the direction I came from, </li>
<li>turned around and ran .75 miles back in the direction I was heading when I started. </li>
<li>Finally, I turned around one last time and went back home. </li>
</ul>
<br />
The benefit of that is that I climbed the back side (more challenging) of the first hill on the Road to Bella Vista 1.75 times. Ended up with 1500 feet of climbing in my 8 mile jaunt. <br />
<br />
The pictures are in chronological order. <br />
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Not 1 mile into the run… <br />
<img height="345" src="http://lightbox-photos.s3.amazonaws.com/photos/1c33def6833bc724dc46f7eb593bf279_373718_lrg.jpg" width="460" /><br />
Rocky road, not ideal for Vibram 5 Fingers or MT10s. It was along here where I suffered the strain and eventual stress fracture that limited my performance in the Blues Cruise 50k.<br />
<img height="345" src="http://lightbox-photos.s3.amazonaws.com/photos/923605382a97c49180e0697779967746_407263_lrg.jpg" width="460" /><br />
Pretty Green Mountains…<br />
<img height="345" src="http://lightbox-photos.s3.amazonaws.com/photos/14e79dbe7ffa9126fa7020dc3aa9f334_468226_lrg.jpg" width="460" /><br />
Framed by Trees…<br />
<img height="345" src="http://lightbox-photos.s3.amazonaws.com/photos/70df85986cbc2455d9edb3486f1d1813_463879_lrg.jpg" width="460" /><br />
Awesome – pictures really don’t do justice…<br />
<img height="345" src="http://lightbox-photos.s3.amazonaws.com/photos/7a177c66796ec1d481b2d5fc27e081fa_500953_lrg.jpg" width="460" /><br />
Cool Fresh Water – this is the first waterfall in Cuevas. I met Nataly and Deneb here for a swim and cool down…<br />
<img height="345" src="http://lightbox-photos.s3.amazonaws.com/photos/168355ada73cbf60fb5a15a00a18085c_359139_lrg.jpg" width="460" /><br />
Thanks for reading, and I’ll be thinking about how to change that elevation…<br />
Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-49347710609129734982012-02-01T08:35:00.000-07:002012-02-01T08:35:29.196-07:00Slow ramp...<div class="separator" style="clear: both; text-align: center;">
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As in, I'm slowly ramping up my mileage. This week, baring something unforeseen, I should hit 48+ miles in training. My volume is growing. Today though I am going to have to absolutely force myself out the door. I'm very tired - both sleepy tired and physically tired. <div>
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<div>
The sleepy tired is coming from Deneb. For some reason, he's decided that he wants to sleep with Mom and Dad every night when we are here in La Guardia. Even if he starts the night in his own bed, eventually he comes looking for space in ours. Mom can't say no. He ends up kicking and pounding on me for the remainder of the night. That leaves me with no more than 4 or 5 hours of quality sleep each night.</div>
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The physically tired part is harder to pinpoint, but yesterday I logged 30+ minutes of work in the so called "no mans land" of heart rate zone 3 (tempo). Tempo work is good for building aerobic fitness, but it has a long recovery time. So long that many coaches advocate against training in it - stating that the long term benefits are outweighed by the short term consequences. </div>
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<br /></div>
<div>
Anyway, because of my fitful sleep patterns recently, yesterday I opted to substitute long minutes in Zone 3 for mile repeats - work done in upper zone 4 to low zone 5. I say it's hard to pinpoint why I'm physically tired since this is an unusual reaction to yesterday's effort. I've logged many, many 30+ minute long tempo workouts and not felt like I do today. I'm also coming off a good rest week and even though I had a very tough workout on Saturday, I followed that up with a day off on Sunday.</div>
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There's a part of me that is thinking that going out for my regularly scheduled run would be good discipline and help with the mental toughness angle of my Leadville training. There's a part of me that is thinking to ditch my run all together and take my rest day today. And, there' a part of me that is trying to find some middle ground.</div>
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The compromise is going to win. This week is challenging scheduling wise, but I can move my short day to today and run my second longest run to Saturday in Cuevas. That actually works pretty well because I haven't run any hills in over a week. I'd get 1000+ feet of climbing in on Saturday in addition to the longer run (come to think of it - maybe I should consider moving my long run to Saturday, but will talk to Nataly about that). Additionally I save the day off for family time. A good thing.<br /><br />Anyway, this slow ramp has allowed me to consistently get out and log my miles. I haven't missed a workout since December. I think that may be one of my longest streaks ever where I haven't found some excuse or other to take an unscheduled day off. I really hope to keep that streak going. We'll see. I am not even half way to my big mileage weeks yet (next week that'll change).<br /><br />Thanks for reading, and (got nothing)...<br />J</div>
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<br /></div>jayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-47886672218732601912012-01-30T07:35:00.000-07:002012-01-30T07:35:38.112-07:00Testing for Lactate Threshold in CuevasSaturday and Sunday were spent in the hills. They were also the last 2 days of a recovery week for me. This week featured 27 miles of easy running, with the exception of the final workout (being easy that is).<br />
<br />
I usually try and schedule a test at the end of each recovery week to confirm the Heart Rate Zones I'm using to guide my training. That said, this was the first time in quite a while that I've actually undertaken the protocol. The methodology is relatively simple, but the implementation is anything but.<br />
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I've written about this before, but I think it bears repeating. I try to follow the training philosophies laid out by Joe Friel in his many Training Bible books and more recently his book <a href="http://www.amazon.com/Total-Heart-Rate-Training-Customize/dp/1569755620/ref=sr_1_1?ie=UTF8&qid=1327928312&sr=8-1">Total Heart Rate Training</a>. Back when I was a cyclist, I used the Cyclist's Training Bible to great success. I can claim a sub 55 minute 40 kilometer time trial and an overall win in a 70 mile road race thanks to the rapid improvements I made while training using his methods.<br />
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Today, I'm not as concerned with going fast, nor am I really all that interested in a rigorous structure to my training, but I still believe that proper use of Heart Rate as a guide <i>today </i>is essential to being able to get out and train again <i>tomorrow</i>. <br />
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The key to heart rate training is establishing the correct zones. Joe advocates zones based not on maximum heart rate, rather he suggests using lactate threshold. What is "lactate threshold"? From <a href="http://www.trainingbible.com/joesblog/2010/03/physiological-fitness-lactate-threshold.html">Joe's Blog</a>:<br />
<blockquote class="tr_bq">
<span style="background-color: white; color: #333333; font-family: arial; font-size: 13px; line-height: 18px; text-align: left;">As your body uses carbohydrate to create energy it creates a by-product inside the working muscle cells called lactic acid. As the intensity of a workout increases this liquid begins to seep out of the muscle cell into the surrounding space and blood stream. In so doing it changes its composition by giving off hydrogen ions. It’s now called lactate.</span></blockquote>
The hydrogen ions interfere with the function of the muscles while <a href="http://www.nytimes.com/2006/05/16/health/nutrition/16run.html">lactic acid is actually the fuel muscles need to keep going</a>. <br />
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The free hydrogen ions lower the pH of your blood and cause the burning sensation felt during intense exercise. If the intensity is increased, they will eventually force you to stop. Lactate threshold then is the point where the decrease in pH is tolerable, and the body is able to neutralize the ions about as fast as they are being produced. Joe says that a well trained athlete can maintain this level of effort for about an hour before becoming exhausted.<br />
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Why base training zones on Lactate Threshold instead of Maximum Heart Rate? Everyone feels the same kind of crappy at their lactate threshold whether their pace at lactate threshold corresponds to a 9 minute mile or to a 4 minute 50 second one.<br />
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After that bit of dissertation, perhaps you can see where I'm going with my workout. Saturday I set out thinking I'd get in about 5 miles. <a href="http://www.joefrielsblog.com/2011/04/determining-your-lthr.html">Joe's methodology</a> for a Lactate Threshold test is simply a 30 minute long time trial: run as hard as you can for 30 minutes, press the lap button 10 minutes into the effort and the average heart rate for the final 20 minutes of the time trial represents your Lactate Threshold.<br />
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I warmed up by running a lap of the trails in Cuevas. There we've got 1.2 miles of trail with a couple of moderately challenging hills. I set out thinking that the day was not good for this test and really wondered how it would go. By the end of my warm up, I was feeling no more confident about what was about to go down. I ran the warm up in 13 minutes and 2 seconds.<br />
<br />
I left the grounds and headed toward Samaipata. The road up to El Rancho is really pretty flat and therefore ideal for this kind of test. I increased my effort to where I was simultaneously comfortable and uncomfortable. At the end of 10 minutes I punched my lap button: I'd gone 1.5 miles and my average heart rate was 172 with a max (coming less than 30 seconds before the end of the lap) of 177.<br />
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I kept going for another 5 minutes toward El Rancho and was really starting to suffer. I kept looking at my watch, "Is it time to turn around yet?" Then once I made the turn, "How much longer is it until I can stop?" Really questioned whether I'd be able to finish out the effort, but somehow I did. <br />
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I was 20 seconds per mile slower on this 20 minute lap - I went out too hard, but I was ended up with an average heart rate of 178 for the lap - precisely the number I've been using for the last 6 months (the last time I really laid down an official test). <br />
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Anyway. It was tremendous to have the hills of Dissertation Ridge looking down on me while I questioned my sanity: they actually provided just enough distraction to keep me going. Last thought in a long post: while it's been some time since I've actually executed this precise protocol, I have gone out and run a couple of fast 4 mile loops on the last Saturday of a recovery week. I never broke 7 minutes per mile. During this test I ran 4.5something miles in 30 minutes (6:45/mile): Happy.<br /><br />Thanks for reading and consider that blood's normal pH is actually slightly basic.<br />Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-72992686433540852772012-01-24T08:00:00.000-07:002012-01-24T08:00:16.973-07:00Ooof. Wondering how Tomorrow is going to Feel.Pretty well rocked after my last two runs. I made the jaunt up to Cuevas Thursday in the late morning. <br />
We’re having some work done on the main rental cabin. It’s not hugely off-putting, but while the work is in progress, we can’t really rent the cabin. It turns out that there are a number of long weekends and a couple of major holidays on the way (Carnival and Mother’s Day) - more than one person wants to spend the night up here. <br />
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This weekend represents a long weekend and Nataly rented the cabin we have been using as our base of operations for 3 nights. That meant I had to get our stuff out of Cabin 2 and into the cabin where the work is ongoing, Cabin 1. Not a great deal of work, but it had to happen by the end of the day Thursday. <br /><br />Once I moved us, I made a couple of peanut butter sandwiches, choked them down, and prepped for my run. <br />
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Regarding the sandwiches…I bought some bread at the supermarket and will never do that again. It was stale and barely suitable for making croutons. Yuck. Make the time to make your own bread, Jay. Here's the 33% WW Multigrain Nut Bread I made a couple weeks ago...<br />
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<br />Thursday’s run once again took me out the Road to Bella Vista. I set out thinking initially I’d just give the hill a decent effort and cruise for the rest of the outing and that’s just what I did until I got to the 3 mile mark of my 8 mile trot. There I saw a couple of familiar faces, waved, smiled and looked at my watch and realized I was pretty well flying. <br />
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The 3 mile mark on the road to Bella Vista signifies the start of a mile (plus) long flatter stretch which cuts along a stream channel. There are several minor crossings to be negotiated, but it’s a really good, fun stretch of track. I ran the mile to my turn around in just over 8 minutes. <br />
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I got to the turn in 35 minutes, maybe a bit under. I knew I only had 1 mile of climbing left, 1 mile flat, and 2 miles of descending left. I decided to try for a big negative split and increased my effort for mile 5. I was actually pretty disappointed when the lap flashed and showed me 1 second slower than I was for the preceding one. Oh well, I still had those 2 miles of descending.<br />
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The road gains a solid 500-600 feet in elevation over the next mile and there are stretches which force me to hike. They’re short, but this mile ended up being the slowest of my run by more than a minute. <br />
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I made that time back in the first 3 quarters of a mile of the descent back to Cuevas. At this point, I was running as hard downhill as anytime since my last Imogene Pass Run (I’ll be back in 2014, Imogene). My last 2 mile splits were 6:53 and 7:03. That last mile includes a vicious little climb of about 150 feet vertical in a quarter mile, otherwise I may well have been under 6 minutes for that last mile.<br />
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This turned out to be a huge PR on the course. I averaged under 8:30/mile and until now, I haven’t broken 8:50/mile on any length jaunt on the out and back to Bella Vista. Needless to say, I’m happy with the effort.<br />
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Friday’s run was affected by Thursday’s. I headed out and my legs felt like they had given a solid PR effort the day before. I stopped a couple of times to chat with the Gatekeeper and Hugo, as well as to try and call Nataly. As a result, my first mile splits include conversation, but I wasn’t thinking about setting any kind of land speed records on this run. <br />
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I was actually looking forward to taking it easy and snapping some photos. I was heading out the Road to Palermo. I haven’t gone that direction since August of last year when the road was a horrible slick mud disaster. Despite that, I remember it being beautiful. <br />
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About a half mile into the climb, the vistas open up and the mountains pose for you…<br />
<a href="http://lh3.ggpht.com/-2GMuD1Qzy8c/Tx7EsKpgW4I/AAAAAAAAB3w/HSrHNN2UHUQ/s1600-h/IMG_20120120_1129364.jpg"><img alt="IMG_20120120_112936" border="0" height="368" src="http://lh6.ggpht.com/-ennvEKvZ-28/Tx7EuNzz0jI/AAAAAAAAB34/kmgQY_X6Yhc/IMG_20120120_112936_thumb1.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20120120_112936" width="490" /></a><br />
Many roads in Bolivia really are tracks at best. Cars get beat to hell here.<a href="http://lh5.ggpht.com/-wfEJVMPrzkI/Tx7EzKvee1I/AAAAAAAAB4A/fH4esI3bLOA/s1600-h/IMG_20120120_1157504.jpg"><img alt="IMG_20120120_115750" border="0" height="290" src="http://lh4.ggpht.com/-Re8c7pTm0Jk/Tx7E0wXaJZI/AAAAAAAAB4I/c-Ntod-j2NQ/IMG_20120120_115750_thumb1.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20120120_115750" width="490" /></a><br />
The red dirt, when wet, is as slick as wet soap. My first “run” on this road was unfortunately under those conditions. I’d probably have been back sooner were it not for the muck.<a href="http://lh4.ggpht.com/-OIdvwehciXY/Tx7E5XbUnNI/AAAAAAAAB4Q/z1Ru52-UaSw/s1600-h/IMG_20120120_1208424.jpg"><img alt="IMG_20120120_120842" border="0" height="316" src="http://lh5.ggpht.com/-Uws2Qq8tMjQ/Tx7E7Mh6pwI/AAAAAAAAB4Y/ZPbfKMjdAkQ/IMG_20120120_120842_thumb1.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20120120_120842" width="490" /></a><br />
My turn around featured a beautiful soccer field and basketball court. I ran 90 minutes of Futbol and hooped it up for another hour before actually going back. (um…no.)<a href="http://lh5.ggpht.com/-fvpgfaYNzpI/Tx7E-gbEPwI/AAAAAAAAB4g/tzb4w3ScvqE/s1600-h/IMG_20120120_1210504.jpg"><img alt="IMG_20120120_121050" border="0" height="251" src="http://lh6.ggpht.com/-Lkz4poeryqQ/Tx7FAPyfEaI/AAAAAAAAB4o/sKSi4QIh7Sw/IMG_20120120_121050_thumb1.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20120120_121050" width="490" /></a><br />
Wouldn’t to suck to have this view out of your bedroom window.<a href="http://lh6.ggpht.com/-zRD9zgj5IuQ/Tx7FFSpGNpI/AAAAAAAAB4w/8v9zfsR6MX8/s1600-h/IMG_20120120_1226524.jpg"><img alt="IMG_20120120_122652" border="0" height="354" src="http://lh6.ggpht.com/-us2YfNp3rMY/Tx7FHbjC_9I/AAAAAAAAB44/ClZtztVSjHw/IMG_20120120_122652_thumb1.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20120120_122652" width="490" /></a><br />
My running partners for Friday’s effort, literally jackasses. One even turned its butt to me and kicked. Jackass…<br />
<a href="http://lh4.ggpht.com/-C5HrWxN6N04/Tx7FM6pmv0I/AAAAAAAAB5A/XA7Ok-MyFSA/s1600-h/IMG_20120120_1251274.jpg"><img alt="IMG_20120120_125127" border="0" height="368" src="http://lh3.ggpht.com/-y5-bwemyfIw/Tx7FOhruLwI/AAAAAAAAB5I/cANLzpyewgI/IMG_20120120_125127_thumb1.jpg?imgmax=800" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="IMG_20120120_125127" width="490" /></a><br />
Anyway. After 8 hard miles on Thursday, and 14 difficult miles on Friday. Saturday is going to be slow.<br />
Thanks for reading and if your running partner shows you their butt, watch out for a good swift kick…<br />Jayjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-46919605085077298832012-01-17T07:11:00.000-07:002012-01-17T07:11:53.837-07:00Racing Miles.One thing my Leadville training plan is really lacking is any kind of competition. That lack has me thinking about what races I can do in the months leading up to the big dance.<br />
<br />
The question is two fold really:<br />
<ol>
<li>Are there races which fit well into my training program and</li>
<li>can I afford to run them? </li>
</ol>
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There is one race which satisfies criteria 1 and one race <strike>which I can convince myself satisfies criteria 2</strike>. </div>
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The Desert Rats Trail Festival in Fruita in April really fits well into my training program. On back to back days there is a 50 mile race and a half marathon in the desert in western Colorado. I'm familiar with the course and it would give me the opportunity to try out fueling options and see how much my form has progressed since my first year of ultra running. With the form I have now, I think I might go under 10 hours on the 50 mile course. Meaning that my total time would be less than double my time in the 25 in 2010. The problem with the Fruita 50 is that the financial burden would be close to $2000 for the week. Kind of steep for a training run.</div>
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<br /></div>
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The Keys 100 is the the race I'm starting to convince myself is affordable now. For less than $1000, airfare and race entry are covered. Car rental seems to be coming in around $250, but there are public transportation options of which I could avail myself. Then <span style="font-size: x-small;">there's</span> <span style="font-size: xx-small;">lodging...</span>. </div>
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Aaaargh! Never mind.<br />
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This is so freaking frustrating. </div>
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I wish there were a running scene in Bolivia. There isn't. It's just me, a bunch of angry dogs, and people who give me weird looks. The longest race I've heard of is 20 kilometers long and I was injured when it went down. There are others, but they're more destination events for wealthy European and American running tourists, and they don't fit into my training schedule for Leadville anyway.<br /><br />Anyway, thanks for reading and I'll enjoy reading about your racing miles - it keeps me motivated.<br />Jay</div>jayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-26555299701914201872012-01-13T07:25:00.001-07:002012-01-13T07:27:30.930-07:00A long silence.It's been a busy couple of weeks. Cuevas was fantastically busy over the holiday weeks and we as a family really needed to spend time up there. <br />
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Then, I wanted to make some measurable progress on the <a href="http://visitcuevas.com/">visitcuevas.com</a> website, so I spent some time up there alone and without the interruption of a 2.5 year old gymnast leaping on my back every time I sit down. I was able to get some stuff done. It still needs some design work and content needs to be created for a couple of pages so I may spend another day or two up there this coming week to try to finish up, perhaps going up Thursday.<br />
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There have been a couple of quite notable things in the last couple of weeks. I've been logging my two longest runs for the week on back to back days. This is pretty standard operating procedure for folks training for ultra distance events, but it's new to me. As far as the running muscles go, I haven't had any huge complaints, but I'm also not logging huge miles. As far as the rest of the body goes, well...<br />
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Last week my long runs were 7 (Wednesday) and 10 (Thursday) miles. I did them in the middle of the day in La Guardia on hot sunny days. Hot means 97 degrees and by sunny I mean:<br />
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I snapped that photo at mile 5 of the 7 mile run on Wednesday. At the end of that run, I weighed 85.7 Kilos (a loss of 1.8 kilos). The next day I went out for 10 miles in similar conditions. Again I dropped about 2 kilos during my run. <br />
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I got a headache.<br />
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The headache was so bad, in fact, I couldn't sleep. It stuck with me throughout the day Friday. I drank lots of water and even added salt to my bottle, but the pain behind my eyes wouldn't go away. Acetaminophen helped, sending the headache to a more distant place, but it didn't eliminate the problem by any stretch of the imagination. I spent a lot of time lying on my bed and in general being grumpy. <br />
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Sorry Deneb. <br />
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Sorry Nataly.<br />
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Needless to say, Friday turned into a day off. I needed it, because when I awoke on Saturday I still had the headache. It had eased off, but I was no where near a happy camper. With the help of the Tylenol, I did get out for my run that day, but it was slow and rather uninspired.<br />
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I finally got back to normal on Monday, up in Cuevas. It was cooler and I think I finally got back on top of my hydration and electrolytes. Somehow through all of this, I've stayed on top of my workouts. I have yet to miss a scheduled run, and this week I'll be able to offer Nataly the choice of my running days off. Which is better for her, us and Deneb: Saturday or Sunday?<br />
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That's nice.<br />
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Anyway, since last I wrote, I've logged something like 99 miles and climbed something like 9000 feet. Not a bad 3 weeks. The vast majority of those climbing feet have come on the road to Bella Vista. This coming week, I think I'll do my long run on the road to Palermo. I've only hit that once and I was really turned off by the mud, but obviously it's not muddy all of the time. Not sure why I've never been back...<br />
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Thanks for reading and keep your electrolytes up.<br />
jayjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-33363117361193265742011-12-24T05:44:00.000-07:002011-12-24T05:44:47.753-07:00Incomplete Week in Review.Got one more run on tap for this week. I'll get to that when Deneb is down for his nap this afternoon. Going to let him have a long one because tonight will go <i>late</i>. Somewhere, someone is roasting a whole pig for the Ascarrunz Family Christmas.<br />
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Anyway. Somehow I've managed to stay on top of my workouts this week. There was a brief moment of "despair" as I thought I'd miss a workout on Wednesday thanks to Christmas shopping, dilly-dallying, and eyeglasses, but I doubled up on Thursday and managed to log the miles. <br />
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I'm not a big fan of making up workouts in that fashion - I think it tends to lead to injury. Especially if one hasn't built up to the required mileage and toward the end of my second run on Thursday, I was feeling it in my Achilles tendons. An almost burning sensation which I've never experienced before. <br />
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The same sensation resurfaced yesterday during my short recovery run. Not psyched about that at all, but I was able to make the pain go away yesterday by focusing on high turnover rate and lifting up rather than pushing off. Going to have to spend more time doing form drills. <br />
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The highlight (and lowlight) of the week has to be Monday and Tuesday in Cuevas. In my previous post I mentioned that I stayed in Cuevas. I actually wrote that post Monday morning in Cuevas before Hugo and I went out to collect some bench making material...<br />
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We set out around 10:30 or 11. Hugo with a chainsaw over his shoulder and me with an axe, oil, gasoline, DSLR and Jackson. We hiked up above the second waterfall at Cuevas, took a left and quickly reached the property boundary. After another quarter mile or so we got to the location where a tree was already felled, deposited our bench making supplies and continued onward.<br />
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Hugo wanted to get out and visit with the mountains. We ended up walking the better part of 5 miles with a fair number of ups and downs. The highlight of our hike was the pool at the bottom of a tiny waterfall which must have been 400 feet high. The water came down from above and hit a tree making a sound just like rain. Beautiful.<br />
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We eventually made our way back to the chainsaw and tools and Hugo cut the tree trunk to fashion 3 long benches. Wizard with a chainsaw he, but the chainsaw decided that Monday was a good day to die and it stopped working about 80% of the way finished. That was that and so we headed back to the cabins.<br />
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Tuesday Hugo found some help (who had another chainsaw) and went back to finish up the job from yesterday. When they left I wasn't quite ready and I took off about 30 minutes behind them. <br />
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Somewhere along the way I took a wrong turn and found myself above where they were working. I cut through the brush, heading to where I could hear the sound of the chainsaw and pissed off a nest of bees. Suddenly I was crashing through the forest, and breathlessly telling Hugo in my worst Spanish, "Arbeja, Arbeja!" which locally translates to: "Peas, Peas!" (Simply adding an R causes all kind of confusion)...<br />
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Now there were 4 of us crashing through the woods (Jackson included - he thought it great fun!). Eventually the bees settled down and I'd been stung on the order of 20 times, putting an end to my day and sending me to the pharmacy for some antihistamine. <br />
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I wasn't entirely sure what kind of bee had hit me and having ancient history of allergy to wasps, I had to be careful not to die. I was pretty confident that I wouldn't have problems because I was pulling stingers out of my head. But I have never been stung that many times before and Hugo was saying that these bees weren't honey bees so we decided the best course of action would be to head back to Santa Cruz.<br />
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So much for the week in review.<br />
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Thanks for reading and the pictures below are pretty much in temporal order from our hike Monday.<br />
J<br />
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<br />jayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-29519435977563457612011-12-20T14:41:00.001-07:002011-12-20T14:53:48.352-07:00Cuevas–Back in the Hills<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE32C3WnhZBotcuCw7cbDqz-_6UunkAHJHdCL5OS7zwRKN6i23TdCDRPT0GscWIZ84K74BbVvAuRW-gzoWj8XbqVMFxtQXsPARTHEqeveodZqJY6XK3I80dd82V-hyFVGrgyeO08fM6KPQ/s1600/_MG_3340.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE32C3WnhZBotcuCw7cbDqz-_6UunkAHJHdCL5OS7zwRKN6i23TdCDRPT0GscWIZ84K74BbVvAuRW-gzoWj8XbqVMFxtQXsPARTHEqeveodZqJY6XK3I80dd82V-hyFVGrgyeO08fM6KPQ/s320/_MG_3340.jpg" width="320" /></a>The training plan I’ve set up for Leadville grants a day off from running each week, which I usually schedule for Sunday. Sunday is a day when Nataly typically isn’t working and we often find ourselves splashing in the water at the bottom of the first waterfall at Cuevas. That gets followed by a couple hour drive in the car and relaxation at home.<br />
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This week however I stayed in Cuevas to help Hugo cut down a couple of trees which will become some new benches for the park. That meant Saturday was a more convenient day off and I went running Sunday evening after Nataly and folks headed home.<br />
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My run was just a hard, quick effort from the gate at Cuevas up to the first high point on the road to Bella Vista – total relief 650 feet. That doesn’t seem like much, but there are a number of small climbs and descents along the way which get pretty steep. <a href="http://connect.garmin.com/activity/135549791">Here's the GPS.</a><br />
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Today (Monday), I’m feeling the effects of 8 weeks off from running in the hills. Soreness in the hamstrings and quads, and a touch of gimpiness in my left knee. The run yesterday was my first real running effort in the new Brooks Pure Grit shoe which I bought back in October after injuring my foot, as well. <br />
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I’m not entirely sure what to think of them. They’re much more shoe than I’ve run in in quite some time. All of my training for the Blues Cruise was done in Vibram 5 Fingers or NB Minimus Trail. The Grit represents a step up in terms of cushioning and protection from my last year of running, while still maintaining the offset of the Minimus. <br />
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The Good: I ran with greater confidence on the descents yesterday because I wasn’t afraid of small rocks on the road. The Bad: That also meant I was landing more heavily on my heels – and I noticed my feet slipping forward and back in the shoe somewhat and possible hotspots developing under my heels.<br />
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In my two Imogene Pass Runs, I’ve developed giant blisters on both of my heels. I ran those races in Brooks Cascadias. Those blisters made for interesting races the following weeks as well. My first marathon – the Boulder Marathon 2009 – was colored by the giant blisters on my feet, and I lost 10-20 places when both of my blisters blew on the final descent to the ski resort in the Steamboat 50 in 2010. I chose to walk it in rather than arrive at the finish a bloody mess unable to appreciate the RD and all of his volunteers. <br />
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One problem I have with all running shoes is that a size 13.5 is impossible to find. I either have to wear a shoe which is half a size too big or a shoe a half a size too small. <br />
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My sense from my initial trials of the Grit is that it is perhaps slightly longer than the Cascadia at the same size. Maybe, then, a size 13 will fit me. I suppose the other thing I could do is to cut a hole in the toe of the shoe like Ed McCaffery used to in his football cleats, but I’ve never been a huge fan of “modding” my shoes…<br />
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I wonder if I shouldn’t make my own pair of huaraches. It would seem to be one of the best solutions for me. A correctly sized sandal would provide protection from the hazards of the trail, and ignore the idiosyncrasies of my own special brand of foot. It seems silly I haven’t tried them yet – that’s for sure.<br />
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Thanks for reading, and yes, after my run on Sunday I did jump in that pool...<br />
Jayjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-17407144159605776012011-12-15T14:07:00.000-07:002012-02-01T14:13:42.478-07:00A man with a plan.Leadville 100.<br />
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Spending the better part of 2 weeks putting together a training plan for Leadville has gotten me in touch with the gravity of what I've chosen to undertake. I ran the Steamboat 50 in 2010 with little in the way of a formal plan, just get out for a bunch of long runs, line up and hope to finish in daylight. <br />
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This year I had a bit of an expectation that I might run Imogene and Steamboat again. But when registration time came and went for those races, I wasn't able to commit and they both filled quickly. I ended up with all of 1 race on my schedule this year - the Blues Cruise 50k. I'll say that went well, but I've got some nagging regrets.<br />
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This coming year is going to be interesting. The 80k in Argentina which was run in May last year is being run in September this year; a bit too late for any kind of a form check. That means the possibility that the Ultramaraton de los Andes in Santaigo will be early in the year - perhaps I'll do that. I'd really love a trip to the States April though (Fruita)...<br />
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Anyway I've outlined my training plan in <a href="https://docs.google.com/open?id=0B4LtwLMjwePnNTQzOGUyYzgtMTJhYi00NmE3LWJlNjMtZTQ1N2NmZTRhMjhh">greater detail</a>. While I look to preserve the peace at home, Sunday will always be a day off, and Saturday short and intense. I have 3 key workouts per week and "3" more which represent ritual miles. One of the key workouts is the long run which will be uninterupted. The other 2 key workouts have guidelines attached - Interval session, tempo or hills. Depending where I am though those guidelines will change. If I'm in Cuevas: I'll be running hills. <br />
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Here's a chart:<br />
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In the previous post where I shared a training chart, <a href="http://brandon.fuller.name/blog/">Brandon</a> suggested I didn't have enough long runs scheduled. I decided he was likely right so I added another 3 week cycle of increasing mileage long runs, with the last a 50 miler, 6 weeks out from Leadville. <br />
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This is a daunting task ahead. My longest mileage week ever will come on the 9th of April and I've got 5 weeks scheduled after that which are even longer. Eeek.<br />
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All is subject to change and injury is going to be a very serious concern for me. The good news is I can see myself completing the training. Maybe that means I can see myself completing the race.<br />
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Thanks for reading and please let me know how I can make this better.<br />
Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-69595696317958336372011-12-15T11:31:00.000-07:002011-12-15T11:31:29.873-07:00A couple of birthdays.Two pretty important birthdays this week. They know which is which, but I wanted to say happy birthday to my best running companion ever and to my dad. One of whom was born on the 10th and I forgot to wish them well on the date and the other was born on this very day. <br /><br />Homey is now 7 and consequently in his 8th trip around the sun. We got out for a run today in celebration and the sun was really quite unforgiving. Hmmm...<br /><br />I expect my Dad wouldn't appreciate me mentioning how many trips around the sun he's undertaken, so we'll just leave that info out, but suffice it to say it's more than 40...<br />Thank for reading and I've got another post coming soon with much more detail about Leadville.<br />Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0tag:blogger.com,1999:blog-7856617237255259827.post-58176507555950291142011-12-11T05:49:00.000-07:002011-12-11T05:49:16.276-07:00Knocked out 'em allGood week in training this week. I managed to get out for an interval session (Tuesday), a "long" run (Friday) and a hard, race-like effort yesterday. My other runs were ritual miles.<br />
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Homey and I ran together Monday and Thursday. There's a new nuisance dog on a section of my run which has harassed me on every run this week when I went by it's house. From a piece of rope, I've fashioned a "Monkey Fist" to influence the choices it makes the next time I run by. I expect that hideous animal will try to bite me soon, so I'm going to be ready when the time comes. I cracked myself across the head accidentally with the thing travelling at high velocity and I feel quite certain that the Hideous Mutt will think twice about it's course of action if I ever do Swing With Purpose.<br /><br />In other notes: I should be in Cuevas right now, but Nataly's work wouldn't permit it. She was in the field until mid-afternoon yesterday and didn't get home until after 9. I'll be going sometime today. Hopefully I can continue with my consistency from this week. I'm tacking on 3 more miles and 1 more 400 meter effort. It'll be interesting to see how the 400 works out on the road to Bella Vista. I'll probably powerhike Dissertation Ridge too.<br /><br />Thanks for reading.<br />Jjayhttp://www.blogger.com/profile/01526285274663494482noreply@blogger.com0