Snurfer

Chasing Blue Sky

2012-02-20T16:14:00.001-07:00

Today was stunning!!! A perfect closer to an active, fun filled, three day weekend.

Saturday (in advance of the storm that wasn't) I ticked off a ten mile, 3000' run to the summit of Mt Aire. Sunday I took Kiva for a 1200' jaunt in the few inches of fresh powder and for President's Day I went chasing blue sky, putting down seven laps over four miles with 4500' of climbing . What a great time!!!

Here are some pics

Stuff I've learned about running...

2012-02-10T13:30:00.010-07:00

Photo credit Jim Milar©

Yes running can make you fit, yes it is often fun, yes it makes you regular (sorry tmi) and yes it can be inexpensive, but don't count on it. This is all common sense, but what I'm going to talk about is my experience of going beyond the obvious and becoming a runner...

If you just want to run around the block, take your dog for a jog, or supplement your fitness then grab a pair of decent shoes and go for it, enough said.
If on the other hand you want to "be a runner" who enters and trains for a races, or strives to improve over time, then you have to be willing to make sacrifices and some degree of commitment.

The occasional middle distance race (low/mid commitment)...
Many people of average fitness will be able to participate in the occasional 5k, 10k, or half marathon without a significant time, or financial investment. Will they progress? Maybe, but chances are they won't and most don't care if they do. Most of these folks are doing fitness for fun and social reasons. I think this is awesome and I'm stoked for anyone who finds joy through body movement and being outdoors.
That said, most people in this category set their expectations appropriately and would probably rather spend time away from work and family doing anything but running for three to five hours. In other words these folks probably have no delusions about doing ultra distance running.

So you want to go big...
If you have aspirations of long distance racing, multi-day adventure running, competing with others or simply besting your own previous effort then you need to commit to "being a runner". Its hard to imagine anyone pulling this off without running being in their top four to five life priorities.
Despite my own uncomplicated lifestyle I still have to be extremely focused in order to maintain my fitness and progression. Whether it means turning down a late dinner invite so I can get to bed early, or passing on a powder day so I can get my long run in. It all comes down to balancing ones level of commitment with ones expectations.

Base fitness...
Even if you've been a life long athlete, unless it was in the form of running you are going to need to build a base. You cannot build a base without consistency. If you just don't feel like running, or your schedule is so full that you just can seem to maintain consistency, you'll end up injured, disappointed, or both.
As with any pursuit there will be those rare few who can stay out late, sleep late, work two jobs, go to school, be a parent, eat poorly and still manage to be at the top of their chosen pursuit. But for the rest of us it aint going to happen, sorry.

Shoes...
Find a shoe that works for you and stick with it. Will it cost money? Will there be some trial and error? Of course, but you can save time and money by going to an actual running store prepared to spend around $100.
The staff at a reputable running shop should be able to get you pretty close to a shoe that works for you. Ask the store if you can bring the shoe back for a percentage store credit towards something different if it doesn't work for you.
If after spending several runs in your new shoe you find anything (and I mean anything) that makes you change your form, hurts, or just doesnt feel right, take the shoe back and discus it with your sales person.
Chances are (barring some medical anomaly) the second recommendation will be super close to the right shoe to get you training consistently. Once you have a base you can begin to experiment and fine tune your shoe choice based on experience and goals.

Injuries...
I'm not a doctor, but I know my body and I know how it responds to training well enough to know when to back off, or when I've gone to far. In my opinion pain is not synonymous to injury. Running is likely to hurt from time to time, particulalry if your body is not used to it (See 'Base Fitness' and 'Shoes').

Feeling pain? Work the problem...
Did you do something new? If so did rest help? If it did, did the pain return when you did the same thing? If so does it get worse with repetition of the cause, or does it take more of the same effort to reach the same result? In other words does your body seem to be getting used to and adjusting to the new stress, or is it getting worse?

I'd never encourage anyone to push through pain they are uncomfortable with, but assuming one has base fitness and footwear that has been proven to perform comfortably, its not unheard of to have growing pains as one pushes for progression.
If in doubt go to a doctor. Again this won't be cheap, but its all part of balancing ones level of commitment with ones expectations. If your expectations are such that you want to progress beyond the pain you should commit to resolving the issue. Whether this is through medical intervention of an injury or having the mental fortitude to overcome temporary physical boundaries.

At any rate, this is how I view having become a runner. It may not work for everyone, but the framework is fairly typical. As always read as much as you can and don't take any one person's advice as gospel. And by all means consult your doctor if you have any doubts as to your current level of fitness, or your ability to safely exercise vigorously.

Above all have FUN!!!

Pilamaya Tatanka

2012-01-21T16:38:00.002-07:00

White Rock Bay

This morning I ventured to Antelope Island to run in the rain. And rain it did...

Every vista was visually stunning, stark, and lonesome. I felt strong and calm despite the deluge...

Embraced by clouds each climb turned meditation, an inward journey of breath and footfall...

Footing uncertain, I gave myself over to the final descent. Abandoning fear to gravity, I'm flying...

Final stretch, pair of bison graze a mile hence. Turning they face my two legged approach. I stop and watch...

Dismayed as they flee over horizon, I carry on. Gaining the ridge, bison on the move, again I stop...

A broken leg flops lifelessly behind massive body. Stop, stop!!! Stop running I won't hurt you...

Anger, sadness, guilt. Flowing tears join rain. Heart broken and helpless I walk the final mile to my truck...

Tatanka my brother I am sorry. When I run I will run with your spirit, when my body betrays me I will recall your determination...

Pilamaya Tatanka

Mormon Rocks

Rimrock Country

2012-01-15T20:22:00.001-07:00

Vizsla power portal

I first visited Utah's San Rafael Swell way back in the late 80's... In the late 90's I found myself there as often as twice a month, and this went on for several years. Seriously it was more like a second home... More recently my visits have been less frequent but I hope to change that in 2012 by making regular running and speed packing forays into the countless canyons and unnamed zones of "San"...

Chilly Morning in monochrome

This past week I'd been on the fence about heading down to the Swell and was still waffling as late as Friday night. On the one hand I wanted to take advantage of perfect day time temperatures and clear skies. On the other hand the days are short and nights are long (12+ hour) and bitter cold... But alas when I woke early Saturday to discover my furnace broken, I decided it better to freeze surrounded by beauty and endless paths of wonder...

Here is a link to the highlight reel from this trip... Enjoy!

Trail Runner Kiva

Quit than Fight

2012-01-13T06:07:00.003-07:00

With one exception, the past several weeks have found me running on paved paths, through parks, or at the track. All this despite favorable trail conditions along my mainstay routes in MillCreek Canyon. This has been due to the fact that my canyon pass lapsed and I was too occupied with other things to purchase a new one. So yesterday I finally headed out to get me some trail and renew my pass.

Driving up the canyon I began to obsess over a couple recent runs that didnt go as planned. I just don't feel the same running in the city, surrounded by the monotonous constructs of we humans. More precisely I'd simply quit mid-run and call it a day; leaving me down and doubting of myself. So even though I'd put in a tough (albeit short) trail run this past Sunday I began questioning my iminent return to my regular trails.
By the time I arrived at the trailhead I thought I'd put these thoughts to rest and began to run a short section preceding a mile or so of sustained climbing. Then, mere steps into the climb the wheels started to come off. I was breathing really hard, my legs had no lift and it was just plain difficult. "This is hard, waaa waaa waaa".
Well it wasn't long before the inner dialog fired back up and the obsessing began. "Oh this sucks", "What happened", "I let myself down", "Maybe I have cancer-flu", etc...

Then it happened. I slowed my pace, became conscious of my breathing, found a rhythm and began pushing "quit" out of my head. The further I pushed the quit away the stronger the fight became. By the time I hit the turn around I was actually smiling and had some lift back in my legs. With five miles behind me and a mile of speedy descent to go, I knew I had more fight than quit.

It's just funny how this shit works sometimes.

Frary Peak (The top of Antelope Island)

2012-01-08T17:13:00.001-07:00

To go snowboarding or go for a long trail run? That was the question I pondered as I sipped my coffee this morning... After reading the daily avalanche report and a quick search of local snow totals I decided to head to Utah's inland sea and run among the bison...

I'd never heard of, or been on Frary Peak, but it sounded interesting and with fresh snow and sunshine I was feeling adventurous. While I didn't gain the true summit I did make it just beyond the weather station. To gain the summit requires a knife edge scramble over snow, ice and rock. It was late afternoon and I didn't think it wise to risk an injury at the top of the island. This turned out to be one of the most enjoyable runs I've done. The conditions were amazing and I felt fantastic. Go here to see all the photos....

A touch of madness

2012-01-06T09:23:00.000-07:00

Despite plans not to race as much in 2012 AND against my better judgement, I've thrown in for SpeedGoat 2012...

Lest I Forget... (One last bit of spewing)

2012-01-01T18:17:00.004-07:00

A few stats...

March 2011 on Antelope Island

14 Races...

2 x 5K

3 x 10K

1 x 6.5 Miler

2 x 15K

1 x 10 Miler

1 x 21K

1 x 25K

1 x 17 Miler

2 x 50K

1020 Miles (160 racing)

223 Hours

206,275' Ascended

This works out to be somewhere around 113 miles and 22,919' of ascent per day, for nine days straight.

2012 more doing, less spewing

2011-12-31T09:50:00.001-07:00

After a robust year on the trails I'm looking forward to new experiences in 2012. Rather than doing a bunch of races, I plan to do more destination, exploration and adventure running and snurfing. I also plan to cut back on the amount of time spent at the computer. I definitely have no desire to continue posting weekly reports on my running.

Snurfing...
Obviously like many locations there isn't much snow here in Utah. I've only been snow surfing once this winter and it was hardly the experience that inspired me to start this blog back in December of 2007. When the snow-pack finally comes around I look forward to getting after it, but honestly with the weather we've had its all about the running. Only time will tell.

Running...
I'll continue to run locally on a weekly basis, but rather than racing every month I'll likely do a monthly or bi-monthly destination run. These runs will fall more in the fast packing or speed hiking category. As a result I hope to have fewer more entertaining blog posts.

Racing...
I definitely plan to run Water is Life 50K, Xterra and at least one other destination 50K. And of course I'm already registered for the 30K Winter Series road races. I'd love to do Speedgoat again and haven't ruled it out, but its doubtful.

Blogging...
At this point I'm really needing to do something more meaningful with this blog, or stop blogging altogether. I've certainly had some okay posts over the years, but for the most part its just a personal journal of an average guy, doing average stuff. Not that journals are meaningless, but I'd like to provide something engaging that speaks to a larger audience. Otherwise its probably time better spent doing other things.

At any rate it will be more doing and less spewing this year.
Have a Happy Healthy New Year!!!
Doug

I just had to share this

2011-12-30T17:31:00.000-07:00

Christmas (Week ending 12/25)

2011-12-25T17:12:00.004-07:00

Christmas day 2011... On this day last year at this time I had just toured from Alta to Brighton and was sitting down to beer and burgers at Molly Greens. I've still yet to ride snow this year...

The view from Little Mountain

Monday:

Little Mountain, 5 miles, 975'

Running on the edge of the valley fog was at once surreal, cold, sunny, dark, suffocating, and exhilarating... I put in a hard effort today. Threshold on the climbs, easy on the descents and all out on the flats... A Weird run with some interesting visuals.

Black Mountain, GrandView and Lookout Peaks

Tuesday:

Kiva's Morning Mile

Church Fork to Look-out Rock, 5 miles, 1500'

Afternoon run was hard. Legs were flat and I felt heavy, but the climbs were solid. A mix of sun, shade and inversion smog.

Descended frost

Wednesday:

No run

Thursday:

No run, holiday party

Kiva checking CFS @ Jordan River

Friday:

Kiva's Easy Two @ Jordan River

A (party) recovery run with the pooch. Finally felt smooth running slow. Not to say I ever feel smooth, or that I actually run fast, but... At any rate an easy afternoon with no vert.

All I got for Christmas was a lousy stick and I'm stoked

Saturday:

Rattlesnake Gulch to Elbow Fork, 14 miles, 3325'

Solid run, felt a little flat. The climbs were solid, and the last three miles felt better than the previous time on this route. Something about Church Fork back to Rattlesnake just puts a hurt on me, but its getting easier. Whoohoo I hit 1001 miles today for 2011.

Christmas Day:

Kiva's Xmas Two @ Jordan River

Another easy run with Kiva, stick chasing on the beach and just a mellow couple of miles.

29 miles

5 hours, 37 minutes

5800'

A better week for sure. I've really enjoyed having Kiva able to run with me again... And of course hitting 1003 miles so far for 2011 was very rewarding. By way of comparison here is what my previously three years looked like... 2008/558 miles; 2009/296 miles; 2010/384 miles...

Week Ending 12/18

2011-12-19T17:01:00.000-07:00

Looking to equal or better last weeks running effort but also knowing I'd have my small split|board back from Brian, I had to ask; will I get another long run this week or will I be putting in my miles in on the skin track? Both dirt and snow? Road and snow? Here's how it went...

West Desolation

Monday: Did not run

Tuesday: 3 Miles; Tempo run at Jordan River Parkway
I can definitely feel my stride opening up with the stretches Joel prescribed. Not to mention my left calf seems to be improving. Funny thing about the improved stride, now I'm winded really easy. I suppose its time for increased threshold training so my lungs can keep up with my legs.

Wednesday: Kiva mile, cross training

West Deso, Mount Raymond in the distance

Thursday: 5 Miles, 1750'; Bowman to Yellow Jacket
Trail was snow packed along the creek and footing was good without spikes. My stomach was really sloshy which compounded an already stout two miles to White Fir pass. Despite this I managed to keep my HR around a 7:30 effort and my stomach sorted itself out.

High effort aside, it was slow going through the switchbacks. This section was slick with hard snow ice and had me thinking perhaps I should have brought spikes? White Fir to Yellow Jacket was a mix of dirt, and refrozen slush with a skiff of new snow. Beyond Yellow Jacket there were only deer and Wizard tracks so the prospect of post holing sent me back the way I came.

The down was icy, icy, really dicey through the switchbacks, but once into the creek bottom it was sub 7:00 full stride cruising. I was shocked at how much the prescribed stretching has opened my stride. Did I mention I was descending on hard packed snow at 10k pace? At any rate my right glute got worked and the calf was a tiny bit sore as well. All in all a short, stout, fun jaunt.

Friday: Did not run today

Sporting the Salomon Swift Hoody - Mill D North

Saturday: Kiva's Morning Mile; 7 Miles, 2200' Reynolds Flat to Lake Desolation
After getting Kiva her daily run and socializing I decided to check out Big Cottonwood Canyon and test out the carry capacity of the new Salomon Swift Hoody (Review).

Being south facing, the Mill D trail-head at Reynolds Flat was mostly clear of snow, but a ribbon of compacted melt/freeze ice distinguished the trail from the surrounding terrain. Feeling confident in my footing I stowed my micro-spikes in my jacket (just in case) and proceeded to run to Lake Desolation without them. It was great being out of the valley smog and running under clear sunny skies. I felt good making the steady climb to Blunder Fork. The trail was ski compacted and footing was stellar.

At the junction to Powder Park the trail to Desolation got very clumsy. There had been but a single snowshoer and a couple of hikers, none of which appeared to have given any thought to their trail breaking. At this point I proceeded very cautiously to the lake, put on my spikes and made a speedy return back to the truck. I was able to nearly half my approach time. Fun!!!

17 Miles; 3980', 4 hours, 20 minutes...

I certainly didn't have a huge week, but the calf continues to behave and I'm just glad to be experiencing the mountains in winter. Even if it isn't on a snowboard.

Salomon Swift Hoody [gear review]

2011-12-18T13:51:00.000-07:00

Salomon Swift Hoody - Photo courtesy of Salomon Sports

With a lack of snow and plenty of open trail in the Wasatch I've continued to spend many chilly days out in it. Unfortunately, my go to XA midlayer jacket is looking a bit ragged and just a wee bit to light for the shady zones and cool breezes. Enter the 2012 Salomon Swift Midlayer Hoody...

I found this pullover style jacket @ Running Warehouse while looking for a replacement for the aforementioned XA mid-layer. I ended up placing an order for the hoody and a pair of Pearl Izumi Apline tights (review coming soon). I only glanced at the features of the hoody before ordering so I was a bit surprised by the unusual features when I opened the package. I was also surprised to learn that the swift is expedition weight. This isn't a bad thing as I plan on using it for snow touring. The piece is actually part of Salomon's ski line, not their running line.

The rear 'pouch' with 22oz bottle

Among the more interesting features is rear zip pocket similar to a biking jersey. First off its huge! This side entry zip pocket is easily reached and can easily hold a water bottle and a light wind jacket. It has two inner sleeves suitable for a small camera, phone, or food items. The jacket also has a drop tail similar to a biking jacket.

Other features included mesh at the back of the neck and underarms; a chest pocket with a headphone cable slot; thumbs loops and mini mittens that snap out of the way; the left sleeve has a slit for looking at your watch; and finally it has a chest zip with a snap tether to keep the jacket from bouncing when the chest pocket is full.

Chest zip, pocket and headphone port

I've done two mountain runs in the swift. On the first run I was in north facing terrain mostly out of the sunlight next to a creek. As you might expect it started out quite chilly. After a mile or so of continuous climbng I was in the sun at 8800' and I had to roll the sleeves up.
On the XA, which is mid-weight and doesn't have mittens or thumb loops I can comfortably roll up the sleeves to regulate temperature. On the Swift this is quite difficult and a lot of material becomes bunched up on the forearms. It was quite uncomfortable. I'd just as soon not have the mittens which would reduce a lot of material as well as two plastic snaps.

Crabby mitten and snap; thumb loop and watch passthrough

The watch slit is cool idea, but it didn't really line up with the face of my watch. Its also easy to mash buttons trying to get to your watch. I'd prefer to have a flap, or better yet simply roll up the sleeve.

I really liked the snap tether on the chest zipper. Usually I'll have my keys and/or camera in my top and when I use the zipper to regulate my temperature, the pocket and contents start bouncing. The Swift solves this, thumbs up!

The back pouch has a lot going for it. On my second test I knew I'd encounter stretche sof trail with hard ice and poor footing. So the first item into the pouch was a nylon stuff sack with Kathoola Micro Spikes. This was followed by a 10 oz Amphipod bottle with water, a Cliff bar and a pair of mid-weight windstopper gloves. I could have added a wind-shirt if needed.
Because the Swift has a drop tail, the contents rode on my upper glutes rather then my lower back with the slim cut and stretchy material acting like a running belt or waist pack. On the initial climb there was no bounce, but while descending things a bit bouncy. Probably best to keep heavy items to a minimum.
All in all it was quite comfortable. I could see this pouch evolving to have an internal stretchy band and snap around the abdomen similar to the chest zip tether. This way you could pull the contents a little tighter if needed.

The hood is stretchy and form fitting with no adjust-ability. Despite this it is very comfortable and nicely takes the place of a beanie without need to to stow it if one gets to hot. It also worked really well in conjunction with a baseball style running cap which allows another option as conditions change.

In summary...
Love the hood, the chest zip tether, the rear pouch pocket and the drop tail. All are very thoughtful features.
I'd loose the mittens, the associated snaps and the watch window slit. While these are thoughtful touches, they are cumbersome and unnecessary.
The Swift Hoody gets stinky.

Stairway to Breathe 'n

2011-12-12T16:37:00.002-07:00

Despite a mid-week start and bad pollution in the valley, this past week was pretty good in terms of running. I was able to get 26.2 miles (lol a marathon in five days) and 9100' of climbing....

Monday: Kiva's morning mile. Junk miles for the most part, but these runs are good motivation to get out into the predawn cold with headlamps and get moving, and Kiva is pretty quick so its a good hard effort to jump start the day.

I didnt run on Tuesday

Wednesday: Today's morning mile was followed with a midday runners assessment at TOSH. The assessment was very informative and I think it will go along way in dealing with my calf problems and overall goal of becoming a better runner.

The assessment consisted of making video while running on the treadmill; doing weight bearing exercises on each individual leg and then reviewing the video frame by frame with the therapist and discussing form, any muscle imbalances, etc.

I learned that I have a definite strength imbalance between my left and right quads, and some peroneal tightness in the left leg. My stride (speed) is hindered by very tight hips/thighs, I don't have much lift in my rear kick (tight thighs/hips) and I run much to far onto my toes, adding tremendous strain to my already pissed off calf. Lots of exercise to work on, but all in all well worth whatever the bill comes to....

Wednesday afternoon: After the assessment I went for 4 miles on Pipeline in Millcreek

Thursday: Morning mile with Kiva

Friday: Despite a late start and an early evening company party I decided to squeeze in a run to Grandeur Peak from the south approach out of Church Fork. The run to the summit has eluded me in the past and has largely been a power hike, but I actually ran 90% of it this time.
From the ridge to the summit was snow and ice packed, and a bit dicey but not nearly as much as on the descent. It actually took longer to descend this section than it did to go up. The view of the valley smog from the summit, was truly disgusting. My calf still got quite sore, BUT it was garden variety soreness, not pain.

I didn't run on Saturday

Sunday: Today was my longest run since October 30th when I ran Goblin Valley 50K. Absent any decent snow and unable to snurf, I've really been relishing the ability to still get some good vert and get above the smog. So I decided to do an out and back from Rattlesnake Gulch to the Burch Hollow ridge. The route is 14 miles with three climbs totaling over 4500' of vert.
The Burch Hollow climb has quickly become my go to vert route. I ran about 90% of the fourteen miles and felt pretty good doing it. The only downside lies in the fact that I am very minimalist in the winter, running with only a single 10 oz of water and couple of gels. So I sort of bonked and got crampy. Again my calf was sore, but a day later it is fine and I can really feel the new exercises making a difference.

Winter Sun 10K [race report]

2011-12-05T20:51:00.008-07:00

Smiling en-route to a PR

Old dogs running near Monitor and Merrimack buttes

I went into the Winter Sun 10K after a three week layoff and a single six mile mountain run. Still battling left calf issues I just wanted to have a fun trip to Moab and put a cap on a long year of racing...

The trip down was mellow, I hit a perfect weather window and even stopped to fish Diamond Fork for an hour while I let Kiva burn off some adrenaline. [Clarification; weather window as in Not snowing or Windy. It was however only 5 degrees!!!]

Kiva and the Octopus

Arriving in Moab with a couple hours to spare before check-in we headed out Canyon Lands road and went for a run across the canyon from Monitor and Merrimack buttes. The weather was much warmer, but clouds to the north bolstered the forecast "chance of snow" for race day. All in all it was a decent run to stretch the legs after hours in the truck.

Soon enough we checked into the apartment. It was really nice. Fully furnished with kitchen, fenced yard, hot tub, grill, wi-fi and the winter rates in Moab were sweeeet! Too bad I hardly used the place... A quick trip to the grocery store and some dinner and it was off to bed.

Cold dawn - Shuttles, La Sals in the distance

Race morning for Winter Sun is leisurely with a 10am start time, so I was up at 6am and took Kiva for a stroll around the nieghborhood (Old Moab). It was cool being situated right up against the foot hills. In the yards of funky old homes the trees were dotted by hundreds of cawing crows boisterously marking the cold dawn. Despite the cold it was an enjoyable stroll.

After returning to the apartment I fed Kiva and headed to the finsih area to catch a shuttle. Arriving early I caught the first shuttle. Big mistake! With an over an hour until the start of the race the start line at the golf course is exposed to the wind and it was cold! It wasnt enough that the temperature was around 20F, the wind chill was likely near zero. Luckily there were fire barrels that took just enough of the edge off to make it tolerable while also encouraging socializing to pass the time.

Canyon Lands and the Henry Mountains

At the start I lined up with the 8:00 pace figuring I'd proably drop off a bit as things opened up, but there was surge right before the gun and I ended up with the 7:00 folks and off I went. I'd brought my heart rate monitor so I went with the flow and pushed up to what I knew to be my threshold range and decided to see how long I could hold on.

Mt Tuk

At the first (and only) hill I slowed to maintain my HR as several people surged up past me. As I topped the hill I focused on maintaining around 155-158bpm and I soon dropped everyone that passed me. I was really teetering on the edge, but I also felt if didnt do anything dumb I could keep it up. By mile four I was begining to slowly pull past some guys that looked to be decent runners but I was also fighting the urge to overdo it.

Dog is my co-pilot

By mile five I just couldn't hold back and surged up to 162-164bpm. I remember thinking what the hell am I doing? I'm an idiot, I can't sustain this, but as I picked off more runners I got caught up in the moment and before I knew it I was on the track for the final 400m and on my way to setting a new PR. 43:26:95
This was a good race for me. On the one hand my calf waited until after the race to give me problems (got another doc appointment this week). I pushed into unknown territory in terms of effort and confidence. I managed to turn in a couple 6:30 - 6:40 splits. It inspired me to further improve my speed and do harder workouts.

Contrasts

Unfortunately I missed the Light Parade Saturday night, but Sunday morning Kiva and I took a predawn drive up to the La Sals to look at snow and watch the sunrise. I must say, being able to look left to right and see Mt Tukuhnikivatz, the Abajos, Canyon-lands, The Henry's, Capitol Reef, The Swell, Wasatch Plateau and the Book Cliffs in one vista is quite an experience. I tried to take a panorama but the array of light conditions and my poor little camera just couldn't pull it off. Simply an amazing way to top off the trip. Well that and the white knuckle drive over Soldier Summit :)

Back at it...

2011-11-28T20:24:00.003-07:00

55 degrees @ 8000' Kiva thirsty

You know its strange how things work out. Just a few months back I was telling a friend how I wasn't going to go snow|surfing until "at least December" because I generally start too early, get burned out by March and miss the best snow... ha ha ha ha...

Anyways after taking three weeks off from running it was back to a normal schedule...

Church Fork sandstone

11/22
Burch Hollow: 6.2 m, 1500'
Snow packed, with some sketchy mank near Elbow Fork. Calf acted up immediately.

11/24
Cottonwood Park w/ Kiva: Mile loop
MillCreek Rd to Alexander Basin TH: 6.5 m, 1500'
Road totally snowpacked from the gate onward. Easy fun run. At the AB trailhead I decided to hike up the gully section to look at snow. Calf tightened on the run back down the road.

Kiva on Church Fork Trail

11/25
Cottonwood Park w/ Kiva: Mile loop
Dog is getting fast and her stamina is really progressing. Its tough to keep up with my calf being so finiky. Oh and of course the fox made an appearance so Kiva just had to go try and run it down. One of these mornings I'll have my camera!

11/26
MillCreek Rd to Upper Bog Water: 9 m, 1575'
Holy shit it was cold! Footing on road is awkward thanks to the meese (Thats mutliple moose in case you are wondering). Calf got really tight. Longest run since Goblin Valley.

Near Big Water

11/27
Church Fork to Crags w/ Kiva: 3 m, 1500'
Temperature inversion! Near twenty degress in the canyon, over fifty and sunny above 8000'. Started out running on ice that gave way to mud and eventually dry trail. A great way to end the week and hang with my four legged friend.

11/28
Free injury assessment at T.O.S.H.
Spent a half hour going over my symptoms. I learned that I rotate my upper body side to side; this leads to a lot of tension extending from my back through my IT band and into my lower leg. Particularly on my left (calf).
My stride is extremely constricted and I need extensive stretching if I want to get faster. Essentially I'm pushing off directly below my hips sort of like I'm stomping in place. I need lots and lots of calf raises. I scheduled a full runners assessment for the week after Moab so I guess the snow can wait.

@ Little Water trail

Bored Silly: a conversation with myself

2011-11-24T15:38:00.000-07:00

Zion stylee

Q: How has the running been going?
A: It hasn't... Well at least not until this past Tuesday. I took three weeks off in hopes that a lingering calf problem would heal. It didnt and I'm seeing a sports medicine doc on Monday.
Psychologically this has been a very trying time for me. On the one hand my calf has really put a damper on getting faster and my progression as runner. On the other hand I don't have a rock board and there isnt much snow, so its been difficult to remian positive. Thank goodness for Kiva and time spent with friends and family.

Q: Still racing?
A: My last 2011 race is coming up in Moab. Although I'm back to running, my calf and thus my performance is questionable. Mostly this trip is for fun. I'm taking the kiva dog and we'll do some hiking while we're there. I won't race as much in 2012, instead concentrating on the 50K distance and adventure runs.

Patriarchs

Q: Any back country snurfing?

A: No, I don't have a rock board or a small split|board at the moment, but I have recently checked out the snow. I ran up the MillCreek road to Alexander Basin this morning and hiked to the top of the gully. It looks like it goes and there was one set of exit tracks, but I'm in no hurry to go rock hunting. I'm hoping snow coverage will coincide with Brian completing my Arbor split|board.

Q: What about the resorts?

A: Its crossed my mind. Particularly since I have a new solid swallowtail that probably won't be much good in the pow. Its got a really weird camber and the nose points downward. Chances are it will be a carving speed machine. On the other hand I hate the resorts and a high pressure system is supposed to build in for at least another week. Sounds like running weather to me.

Nitro Saber POW 181

Q: So what have you been up to?
A: Last week my sister and I went to Zion while visiting our folks. It was a laid back trip with easy hiking. The purpsoe of the trip was simply to enjoy everyones company. The weather was fantastic.

In summary... Doc, Moab, more snow, Arbor... tour...repeat...

Lust for (continuity of) Life

2011-11-14T17:37:00.005-07:00

An editorial...

The news of the season's first avalanche fatality in the Wasatch has raised a question I ask myself over and over again throughout the year.

"I don't get it, why chance it?"

I'm not talking about calculated, or inherent risk. I'm talking about overwhelming, clear and present risk. I've heard every reason in the book in response to this question and I've taken many an insult regarding my lack of understanding. Yet I still don't get it.

Is one line or route so worth it, to per chance never ride, climb, run, or bike again?
Does the fear of missing out weigh so heavily upon the ego that we feel marginalized if we don't post the seasons first trip report, or link a riskier variation than the last guy?
"Dude you're just _____"
(Insert any of the innumerable insults: Boring, Pussy, Gapper, Old, Weak, Poseur, Tired...)
Are we marginalizing ourselves and our respective sports if we choose safe lines and routes, over clear and present risk, and live to do it again and again?
When challenging ourselves to elevated performance and reward, is it even logical to risk subsequent performances in that pursuit?
Is the objective the joy of the activity, or is the activity simply a vessel for tempting probability?
Beyond the thrill of risk, does the activity itself hold no joy?

In fairness, sport and recreation are often a balance of joy and risk, but I still don't get jeopardizing ones life, or those of others in pursuing that joy. I suppose if the pursuit is an admitted pursuit of risk, then to each their own. Despite that, it bothers me that many folks bodly jeopardize their peers in this pursuit and others still mourn their choice as tragic, rather than elective. Sure its a tragedy for those left behind, but lets not forget where the responsibility ultimately lies and that is with the risk taker.

In any event, I'm sure this will rustle some feathers as many an editorial does, but despite any who take exception to my words I wish you all a safe season and many more to come.

Cheers!

The Transitional Zone

2011-11-08T19:24:00.001-07:00

Recovery

Midway through week two of not running and I'm already beginning to get restless. I've been out for a few quick mile runs around the park with Kiva and I'm encouraged by the absence of calf pain. I went for a hike in Mill D this past weekend to ride my no-board and ended up getting about 2k' worth of climbing. There was no riding to be had, but the board made for a speedy sled style descent, so all was not lost.

I imagine by the third week of November I'll have eased back into a regular running schedule in preparation for the Winter Sun 10K and beyond, but hope to soon be touring and riding powder on the weekends.
While a couple of friends have encouraged me to do a hundred next summer (as in 100 miles), I think I'm going to focus on fewer races overall and do more adventure runs.

There are a few standout events I want to do but my immediate focus will be on snow surfing and training at least through February.

Snowsurf hit list:

Further explorations near Strawberry
Uintas / Weber Canyon
Rare and aesthetic lines in Millcreek
Hogum Fork
La Sals / Henry's
Uintah Basin / Book Cliffs
Utah's West Desert

Running 2012:

Powder Keg (snowboard/ski race)
Antelope Island 25K
Grand Canyon R2R2R
MillCreek Full Moon 50K
Speedgoat 50K
Water is Life 50K
Xterra 1/2
Mountain Chile Cha-Cha 50K, or Devil Mountain 50K

I'd love to pace again as well

Goblin Valley 50K race report

2011-10-30T14:32:00.011-06:00

They said they would have gels at the aid stations, but they didn't... When I requested gel I was handed a jar of Vaseline!!!

The Goblins of the Valley

My second ultra (albiet a measley 50K) is under my belt and once again I'm writing it down while its still pretty raw. Its not the first time I've driven to the southernmost end of Utah's San Rafael Swell, but the drive from Price to Goblin Valley is no less boring than it was the last time (e.g. Wellington to I-70). On the upside, I had Kiva with me and friends along for the journey in another vehicle. We arrived at camp by late afternoon with most of the group opting to drive back to Green River for the race sponsored dinner. Kiva and I stayed behind and went for a twilight hike among the rim rock country and abandoned mines. With little fanfare everyone turned in by 10pm...

Despite spleeping well the chilly morning came to soon. I begrudgingly managed to brew a cup of coffee before quickly breaking camp and driving to the start line. My left calf was already tight, but I felt mentally centered and ready to go the distance. By the way, because the course is relatively flat it would be the furthest I'd ever actually run.

With my friends running the later 25K, I got Kiva situated and lined up for the start. 10..9...8.. Go! After a short paved downhill through the park we hit a dirt road and I was stoked to be in seventh place and finally running on dirt.

And then we hit pavement again? And we stayed on pavement until the 25K turnaround. Despite being bummed about wearing my Speedcross on what amounted to a road race, I couldnt help thinking how pissed off Dan and Jared were going to be when their first trail race amounted to a hundred yards of dry wash accompanied by fifteen miles of tarmac.

Dawn at Goblin Valley

Shortly after hitting the dirt I caught up to and started chatting with a couple of runners from Colorado. I was intrigued to learn they were both veteran ultra runners (Leadville, Hardrock, UTMB) and having somone to talk to helped me settled into a comfortable pace. Unfortunately, I soon experienced my first signs of trouble when around mile twelve I began feeling my right psoas tighten. Having to suddenly slow, I watched the the others pull away as I walked a short uphill. Not long after I resumed running I found myself alongside Colleen again and our conversation continued.

Besides swapping stories of our personal journeys, I was impressed to learn she was one of the Americans that finished UTMB this year and has a wealth of trail-ultra, randonee and adventure racing experience. I credit our conversation to pulling me along as my body started to break down.

Before long my psoas was never NOT hurting, my chronic left calf started to tighten and for whatever reason my left shoulder became excruciatingly painful. As these things would conspire to shut me down I'd walk th elittle climbs and let Colleen go on, then I'd catch up again to contune our conversation. I was struck by the fact that she never waivered from her pace, never stopped and her attitude remained consistently upbeat. Eventually at mile twenty, my calf locked up sending a sharp pain up the back of my leg. Colleen gave me some ibuprofen an S-cap and assured me I'd catch up to her. I began walking as I watched her disappear down the dry wash

Alone now, I limped along trying to relax while simultaneously obsessing over being passed. Back at the 25K turn around I decided to run/walk/run and determined that no matter how/when I finished I would not be passed (and I wasnt). And although it took me the final seven miles, I eventually did catch up to Colleen at the entrance to the park. I was planning (and tried) to let her finish ahead of me out of respect for pulling me along, but she let me pass and no matter how much I slowed as I ran among the 'goblins' she would not pass me. Regardless of her reasons, I enjoyed her company and I was simply glad to be finished. My time unofficially 4:51:23. With the race behind me I felt and continue to feel the worst physically of any run I've ever done and I'm going to to take my time getting back out there.

Kiva amidst the rim rock country

I probably won't do this race again. Although no fault of the organizers, its simply to far to drive and very remote. I don't like running on the road, much less running a race pace over distance on pavement, so that is a deal breaker. Then there were the little things... They said they would have gels and they didnt. The first time I requested a gel I was handed a jar of vaseline!!! While I was admitedly underprepared I thought the aid stations were weak. There didnt appear to be any timimg system which isnt the end of the world, but this is an extremely remote race to drive to and one should expect the basics to be covered. We didnt stay for the awards which I stood a decent chance of claiming in my age (I'll update later if this is true).

The cool part was the actual dirt running. The views of the Henry Mountains and Factory Butte are incredible, but alas this is simply too remote a race to run mostly on road. I'm grateful to all the volunteers and staff and wish them all the success with this event, but I'm not likely to run it again.

Turn of the Page

2011-10-16T20:24:00.009-06:00

Killyon Canyon (left) Lookout Peak (right)

Grandview Peak

Today was likely my last long training run of 2011 and it capped off an especially enjoyable week of running. The conditions and aesthetics here in the Wasatch Mountains have been spectacular for hitting the trails and I felt stronger than ever. Despite running strong and focused, this past week may have been the most enjoyable week of running I've had. So, with two weeks until Goblin Valley its now just a matter of showing up and having fun!

Big Mountain (left) Swallow Rocks (right)

As I look beyond Goblin my thoughts increasingly drift towards snow surfing, but I'm entertaining the thought of running the Valley Of Fire half in Nevada as this would allow a much needed visit with my parents. Of course I'm interested in the Winter Sun 10K in Moab to cap of a full year of racing with a super fun event and some partying. But there is no denying the excitement of the white wave returning to them there hills.

So until I post my Goblin Valley race report here are some photos of our beautiful Wasatch Mountains in all their autumn finery. Try not to drool...

Enjoy!

The Central Wasatch seen from Big Mountain

Central Wasatch (looking south)

Dawn in Mill Creek Canyon

Big Cottonwood Canyon pano from Alexander Ridge

Change is good

2011-10-02T19:02:00.003-06:00

East Gobbler's Knob (Alexander Basin) seen from Lamb's Pass

Since posting “A touch of autumn” nearly a month ago, fall has really taken hold. The mountainsides are aglow with the gold of aspen and the pink, orange and red of oak. Other signs of the change in season are the new crop of ski and snowsurf flicks and a seven day mountain forecast calling for snow late in the week.

My week started badly, but finished well with a fantastic five hour run amidst the fall foliage. Enjoy the pics!

Dawn above Rattle Snake Gulch

Saturday 22 miles: Rattlesnake Gulch to Lamb's Canyon (out and back)

Longest effort since July. I ran the first seven miles with Dan and we were both feeling good with the effort. At Elbow Fork I bid Dan a good day and continued up and over Lamb's Pass. I continued to feel great, running nearly the entire section to the pass.

Spotted Tussock Moth caterpillar

At the pass I started to feel less good and decided to walk a bit and munch a Pro Bar. Within minutes I was feeling reinvigorated and ran the descent to the Lamb's Canyon road.

Ascending out of Lamb's Canyon

At the road I was still feeling very good and again I was surprised that I was able to run nearly the entire climb back to the pass. Once there I was starting to feel worked again, so I took a few minutes to enjoy the fine views into Alexander Basin and Mt Aire before beginning the downhill back into MillCreek.

Grandeur Peak (far left) seen form Lamb's Pass

On the descent I continued moving well and did so all the way back to Church Fork and on towards Rattle Snake Gulch. It was getting pretty warm at the lower elevation and by mile nineteen I was beginning to fade fast. The last couple miles were tough but I made fantastic time and set a PR by three minutes. All in all it was a stellar day!

(L to R) Gobbler's Knob and Mount Raymond seen from Lamb's Pass

Tuesday 4 miles: Jordan River Parkway

Felt horrible, but sometimes you just have to get out there and do what you can.

Wednesday: 0 miles."Breaking Trail"

I rode my bike to Brewvies to see the new PowderWhore film with friends. As usual the PW's crew provide an ample dose of preseason stoke.

A look back, Lamb's Pass far in the distance (center)

Thursday 3.5 miles: SugarHouse Park

Feeling sluggish and awkward. Did a twenty minutes cool down with yoga and felt much better afterward.

Friday 5 miles: Granite Track

Felt much better today, worked on form and did another proper cool down with yoga. The track is hardly my ideal type of running, but with less than a month until my longest ever "run", I'm trying to bank as many quality miles as I can. Unlike the very mountainous SpeedGoat, I expect to actually be running all thirty one miles at Goblin.

High Noon above Rattle Snake Gulch

Recent Writing

2011-09-26T13:05:00.002-06:00

Here is a link to an article I contributed to the R-U-N ? Events Blog.

Xterra Trail Nationals 21K

2011-09-25T19:53:00.004-06:00

Weird week...

I've been having problems with my calves again so I didnt run until Thursday. When I did run it was at the Jordan Parkway on pavement and it was ugly. I AM SLOW! I need to get back to "running" a couple days per week on the flats.

Jordan River Parkway: 5 miles

By Friday I was a wreck thinking about Xterra. My goal as previously stated was 01:44:00. To do that I'd have to have my best day, be in my best shape and have no injuries.
One out of three seemed like terrible odds and I considered dropping out. But this year has been an amazing journey and I didnt want a DNS to tarnish that journey, so Saturday morning I took Kiva for run, dropped her off with friends and headed north to Snowbasin.

Arriving at Snowbasin I was amazed at how quickly the foliage had begun to turn, it was a beautiful setting for a race and that bolstered my spirits somewhat. The resort was a madhouse with the Xterra Triathalon Nationals going on, so I picked up my race packet and headed to back Ogden to check in to the hotel. I was way too early to check in, so I asked the woman at the front desk for suggestions on where I might have a run? She directed me to the Ogden River Trail and off I went.

Ogden River Trail: 7 miles

The Ogden Rver Trail is very much like Salt Lake's Jordan River Park, but the river is steeper making for great white water kayaking. There is a great local scene of paddlers and most of the trail is shaded. I ended up going all the way to the mouth of Ogden Canyon and back for about 7 miles of easy effort. Overall, my calf actually began to loosen up, and agian my spirits were lifted.

Back at the hotel I iced my calf, got cleaned up and headed over to the Ogden Harvest Moon Festival to meet up with my friend Auggie from Ogden. The festival had craft booths, bands, food & beer tents and a road bike race taking place at the festival. Auggie was entered into a contest to win a Harley by playing musical chairs and suggested we eat at a nice Greek place while we waited for the contest to begin. As luck would have it, the contest started just as we got our food, so I stayed behind and ate while he tried for the Harley. While I ate I chatted with a nice couple from Ohio that were in town for the race. Auggie didnt win the bike and his food got cold, but it was all good. After a few more beers and some live tunes it was time for me to turn in. I actually made to sleep by 10pm!

Xterra Nationals 21k

Sunday morning I was up on time and my calf was actually feeling 'manageable". This had me feeling good about finishing. I arrived at Snowbasin with time to spare and did a short run to assess my calf. The calf was okay, but I realized I had a gnarly blister and my stomach was way full.
I hadnt... Uh...
Lets just say I hadnt "offloaded" since Friday afternoon! I know TMI, sorry but this is important when you are going to run up mountains for two or more hours.

In any event I taped the blister and got ready for the start. Everything seemed okay, and with the firing of the starting cannon followed by Iron Maiden's "Run to the Hills" blasting from the sound system we were off!
Sadly, I was too timid in my stating position and lost a huge amount of time picking my way through the mass of people at the start. The first mile split was probably close to 11 minutes and I had to run the first downhill very aggressively to make up time. Surprisingly I didnt pay for this on the huge climb to the Ogden overlook and Sardine Peak, and was able to run nearly the entire climb (I use the term run very loosely).

At Sardine Peak the fun started, the long downhill! Oh but I had to pee! Luckily I was able to make up most of the time by just opening the throttle and hanging on for the next four miles. Unfortunately, the descent was followed by a climb to the finish and this pretty much did me in. I managed a hard kick for the short downhill to the finish line, but it was damn hard.

I finished in 01:57:22 for 88th overall. I'm glad I did this race and I feel good about the result. Time to regroup for Goblin Valley...

"Bushwhack Extravaganza"

2011-09-21T17:31:00.005-06:00

Gobblers to Olympus panorama (click for large)

9/13 Bowman Fork to Pole Canyon ridge 6 miles, 2300'
Up and back with Dan.

9/15 Burch Hollow to the Ridge 6 miles, 3000'
Up and back.

9/18 West Grandeur to summit to MillCreek ridge bushwhack 17 miles, 9500'
(West Grandeur, Millcreek ridge, Mt Aire, Elbow Fork, Pipeline, Bambi Hill, BoSho)

Flickr Set

Looking west back at Grandeur Peak

Upper Neff's as seen from the bushwhack

Although I'd not set out to boulder, this rock spine below Church Peak was amazing!

Bushwhack! Top center to bottom center of pic, one hour of leg shredding hell!

Horny Dude

Gorgeous

Looking W/SW from a continuation of the spine seen in the distance.

It may be pretty, but this meadow took a pound of flesh and then some.

Pacing

2011-09-12T22:17:00.002-06:00

This past weekend I had the pleasure of helping pace at the Wasatch 100 miler. More than that I made new friends and deepened my appreciation for the positive energy of ultra trail events. Of course the glory goes to the runners and volunteers so I'll keep this post short and to the point.

Congrats! Nicole and Ryan (click for large)

Congratulations to Nicole and Ryan for finishing the race and letting a group of strange yanks share in their experience.
Nicole I'm so proud of you, your determination to put Leadville behind you was contagious. I couldn't help but feel as though I too had a score to settle with Leadville. I hope my mothering wasn't too much.☺
Ryan, you ran an impressive race and a strong finish. I kept thinking wow, why are you still awake man, you just ran a hundred miles! But of course it was cool getting to know you over beers and you didn't seem to keen on the sleeping bag in the sun ☺.
To both of you, I can't begin to grasp the magnitude of crossing the pond to run a high alltitude race far away from family and friends in the UK, much less finishing the race. I feel I'm a better person for having met the both of you.
Jim, well done putting this together and allowing me the opportunity to experience another aspect of trail running. I learned a lot by watching how you handled different situations and best of all it was a lot of fun!

A touch of Autumn

2011-09-05T14:05:00.006-06:00

Dawn on Desolation Lake's south ridge

I see the days grow shorter, I feel the nights grow cold.

Young people feelin' restless, Old people feelin' old.

I sense the darkness clearer, I feel a presence here.

A change in the weather, I love this time of year.

Harvest Moon By Blue Öyster Cult

Hints of fall were evident this week. From no longer wanting the air condition on, to frost and near freezing temperature during an early Saturday run on Great Western.
I love this time of year and the contrast it brings to the mountains and to life. Whether it be the lush green of peak vegetation touched with purple, yellow, red and gold; The brisk morning frost that gives way to mid-day heat; The vegetable garden nearing its peak, or the many critters readyng themselves for winter's cold embrace. The familair vibe ingrained upon the psyche reminds me of autumn days past and life's many marked turnings about the wheel.

Little Water Peak (left) and Desolation Lake

Considering how the running week began, it ended up being a good time. Tuesday I was suffering through a calve strain and presumably the last real hot day of the year, but I hung in there and ran smart and it appears to have done more good than harm. I ran BoSho with my friend Dan who is training for his first race in October. He's doing great!

A peak into Summit County above Canyons Resort

Thursday I ran a 10K out and back in Millcreek to see where my body and speed were at. The calves were much improved and my speed, while never having been "speedy", was acceptable.

Looking south, the Big/Little Cottonwood ridge

Saturday Dan and I headed up to Big Water for a "ten miler". I knew Dan was apprehensive about the distance, so I planned a route with lots of runnable cruiser and options for fewer miles. We didnt set any speed records, but considering where Dan is at mileage wise his effort was super strong! We ended up doing over twelve miles with 3500' up and down. Way to go!

Dawn!

Sunday morning I did my second longish run of the holiday weekend. Starting a couple hours before dawn I was treated to a brief rain shower followed by contrasting light conditions as the sun rose. The included photos are a few of the more interesting ones from along the way.

Light plays on south Desolation ridge

August 22-28

2011-08-28T22:11:00.000-06:00

It was an odd week and I'm beat, so I'll keep it brief.

Tuesday:

Dan and I ran Mill D North to Dog Lake and back. Despite being really hot, it was a strong effort.

Wednesday:

I hit the track for the first time in about thirty years! Did 800m, and 200m repeats and it was brutal.

Friday:

Ran Mill D North and returned via Butler Fork. I'd never been on east Butler and it was seriously overgrown. I crashed really hard, there was lots of blood and I thought I broke my arm. I'm fine now.

Saturday:

Back to the track for mile repeats and stairs.

Sunday:

Long run from Desolation #19 to Porter, returning via Pipeline. Despite having some of the best cruiser trail in the Wasatch, the badly overgrown trail was soaking wet and cold. I polished off the weekend fishing in Reynolds Flat.

Here are some pics from Sunday's long run...

Green Canyon from Salt Lake overlook

Yes, this is the trail. The overgrowth is ridiculous!

One of many shrooms along the path

Grandeur Peak, Great Salt Lake and downtown

More shrooms

And another

West Porter Fork

West Porter

“Any fool can criticize, condemn and complain and most fools do.” Benjamin Franklin

2011-08-26T09:32:00.000-06:00

Barefoot in the Parks

2011-08-21T17:48:00.002-06:00

This was an off week in terms of running and doing fun stuff outside. I've been nursing a really sore knee since the first of August and it hadn't seemed to be getting better, so I made an appointment with an orthopedist to get x-rays. Ever since losing 40% of my medial meniscus in 1989 I've lived with pain, so my main objective in seeing an orthopedist was reassurance that I wasn't doing irrevocable damage. Meanwhile my activities consisted cross training, myofascial work with the foam roller and hanging out with the Kiva pooch.

By Thursday my knee had 'mostly' stopped hurting and I headed off to see the doctor. My x-rays were negative for tears, breaks, or space junk and inspection of my knee revealed nothing unusual for my age and medical history. I was offered a cortisone injection, which I declined and the overall diagnosis was simply; I'm aging, I've got some arthritis, and running down hill just plain hurts. Get over it.

With that I headed home to pick up Kiva (my pooch) and take her to the park. Being a Vizsla (scent hound), Kiva sort of follows her nose and forgets her name, so from time to time I need to jog to keep up. Being in flip flops meant taking them off and running barefoot to keep up with her. Wow! I forgot how good barefoot running feels (assuming its on a safe surface). No I'm not smitten with the whole barefoot running craze (yet). Although I do think Born to Run is a phenomenal book and has much more on offer than running without shoes.

But I digress...It was good to be running, shod or not.

Saturday: 4 miles, Cottonwood Park, Liberty Park.

Kiva and I did the barefoot park thing again and a few hours later I was wanting to give it a go on a bit longer course, so I drove to Liberty Park and did two laps without shoes. I must say, with the exception of a few rocks and poky things adding discomfort to my feet, the rest of my body felt really good. I was able to run an eight minute mile pace for both laps and still keep track of any dangers under foot.

Okay, so maybe I am a bit smitten with this barefoot thing, I've ordered a pair of minimal Teva sandals for a smidgen more protection and plan to add a few minimalist miles per week to my training. Of course Kiva is already a fan of me going shoe free because it means more time at the park. Ever since her health decline last year she can no longer go trail running, so this is a really cool evolution.

Sunday: 6 miles, 2500' Big Cottonwood, 1 mile Cottonwood Park barefoot.

This morning I headed back into the mountains (with shoes) for some miles. It was good to get out in the mountains and away form the city where I can find some clarity and regroup after the knee scare. Seeking solitude I headed up Beartrap Fork for some tough climbing to blow out the funk. Once on Crest Trail I headed over to the summit of Powder Park and returned the same way. The uphill had me winded and my calves burning, but my time to the ridge was reassuring. Likewise the brutal descent was tough, but my knee felt solid.

After a much needed nap Kiva informed me that she required a trip to the park. Of course I couldn't pass on another opportunity for some barefoot fun, so off we went. Kiva can't go more than a mile without resting, so by default I'm easing into the barefoot thing just as most BF devotees and shoe manufacturers recommend. Win, win.

Going forward.

Over the next four weeks I'll be changing up my training to include more frequent shorter runs, speed work, LT and cross training. My mantra for this season has been train consistently, race regularly, stay healthy and set modest goals for finishing. Completing my first ultra this year was a huge accomplishment for me, but to be honest my time goals have been very "safe". This has been intentional, as I wanted to put in a consistent year of running, avoid injury and finish every race. But now I turn my attention to the goal of sub eight minute splits at Xterra. For me this a rather lofty goal. I've ran but three half marathons, one on tarmac, one on dirt road and the latest a 14 mile trail vert fest. My current PR for the 13 mile distance is 1:49. However that one was mostly flat and slightly downhill. Conversely the trail 14 miler took me 2:43! For Xterra which is uphill on trail I'm aiming for 1:44:00. I know I'm capable of achieving this goal as long as I put in the time and avoid injury, once that is in the tank I'll simply go out hard and try and hang on.

August 9-14

2011-08-15T21:42:00.001-06:00

Mining remnants on the way to the High West Distillery in Park City

Although I felt good within a few days of the SpeedGoat 50K, my subsequent training runs have really put a beating on my left knee. This all goes back to a 1989 snowboard accident which resulted in losing about 40% of my left meniscus. Consequently over the last week or so I've been experiencing grinding, popping and the occasional urge to collapse when going from sitting to standing. I'm seeing a surgeon on Thursday and practicing opti-mysticism.

August 9
Prince of Wales Mine: 5 Miles, 1500'

Easy scenic run. I wanted to show my friend Dan a stretch of awesome cruiser single track and go explore the mining equipment and surrounding area.

Some single track fun

August 11

Mineral Fork: 5 miles, 1500'

Short and very technical. Gave a hard effort on the up and the down. Probably not the best thing for my knee, but I was feeling a need to push myself.

Giving the CrossMax' some air at Jordanelle Reservoir

August 13

Park City Mini Trail series 15K: 1:11:39, 21^st Place

Today marked race number eleven for me in 2011, as well as the third and final race of the Park City Mini Trail series. I went out hard and held on for second in my age group and sub eight minute splits. I followed it up with a two miler around Jordanelle Reservoir Trail and a refreshing swim. My knee hurts and my left calf is really tight.

Our horses outside the saloon

August 14

2^nd Annual Whiskey Ride: Brighton to Park City

This is a mountain bike and adult beverage event with a few close friends. This year it was myself, Darren and Stuart, with a few friends meeting us at the High West Distillery in Park City for food and shots.
The weather was awesome, but the mosquitoes were not. The food and whiskey was fantastic and the riding spectacular. A very, very good time indeed.

August 2 - 7

2011-08-07T19:34:00.004-06:00

Taking in the awesome view of Wolverine Cirque
SEE THE ENTIRE PHOTO-SET

Tuesday: Bear Trap to West Monitor bushwhack.
10 Miles, 3000'
First day out after SpeeadGoat felt pretty good despite the overgrowth in lower BearTrap and the steep climb up to Crest Trail. From there it was epic cruiser over to West Monitor where I gained the ridge to have a look at the persisting conrnice ring. Not wanting to back track, and far from even comtemplating a Gaurdsman Pass to Silver Fork loop, I took a chance and followed the winter touring route down the ridge between Willow Fork and Big Cottonwood. There was a sufficient game trail with fresh sign to follow and all appeared well, until I ran out of ridge and entered the meadows and aspens. From there it was a suffer fest of thick, wet, tall vegetation that seemed to go on forever. After about a mile of this I found the main game path down to Willow Heights and onto the road. Unfortunately, I took several shots to my already bruised large metatarsal on the way out and the run down the rocky road shoulder made it worse. Oh well, at least it started out as a good post SG run and it was an interesting adventure.

Friday: Brighton "Lakes & Peaks" Loop (Katherine's, Tusc, Wolverine, Patsey, TLP)
6 miles, 2500'
Up all night with a stomach bug I was late to work, but decided to take my running stuff in the off chance things turned around. As a consequence of my lateness I ended up working later than normal helping my boss, but I got to feeling better as well. So off I went to Brighton for a run around the lakes. Overall an awesome run, but the side of my big toe just seems to have a bullseye for pointy rocks and once again I was in some discomfort on the gravely descent from TLP. At least the blisters havent made an appearance.

Sunday: Solitude Loop (Silver, Grizzly, Patsey Marley, Wolverine, Tuscarora, Katherines, Brighton, Twin Lakes) 13 Miles, 4500'
With but sixteen miles on the week I couldnt help but feeling guilted into at least attempting a long-ish run. I'd really enjoyed the previous runs in Big Cottonwood and regretted not having the camera along, so I set about creating a slightly longer route that would incoporate the lakes loop with an area I'd never traveled in the summer, Silver Fork. I parked across the road from Solitude and and began by running up through the cabin area and onto the Silver Fork trail. The morning was chilly and my fingers actually got very cold. This of course would be short lived once the August sun got cranking, yet it remained cool for most of the morning with variable breezes.

Lupines line the trail in upper Silver Fork

Upper (east) Silver is quite an interesting zone, with lots of wild flowers, water falls, rugged mining roads and a stout final climb up to the ridge separating Big and Little Cottonwood Canyons. On the ridge the views of the Pfeiferhorn, Maybird and Hogum Forks were spectacular, as were the views in every other direction. The cruiser section into Grizzly Gulch was lined on either side by copious wild flowers and was truly magical after the hard push up and out of Silver Fork.

Lakes Mary and Martha as seen from Mount Tuscarora

Soon enough I was at Twin Lakes Pass (TLP) and headed up Patsey Marley. The views into Wolverine Cirque were stunning with snow filled chutes contrasting with the jagged ring of the cirque. It seems like a long haul, but getting up Patsey and onto Mount Wolverine seemed to go by quickly. With phenomenal views and a cool breeze it seemed down right pleasant. From there to Tucarora and onto Katherine Pass was equally enjoyable. But... The real fun of this loop is the descent to Brighton form Katherine's Pass. For me personally this is as near a perfect trail run than any I've had the pleasure of running. Cruiser, technical, not too steep, absolutely stunning scenery, what more could I ask for?

Single track straddling Big and Little Cottonwood Canyons, Pfeifferhorn in the distance

Well all good things must come to pass and I knew the slog back up to Twin Lakes and into Solitude would be bad. It was... The views back up towards the cirque where I'd just been were amazing and the climb was not bad at all. But I knew from boarding at Solitude that the descent from the summit lift house was on a steep gravely access road. Between my bruised metatarsal and my "meniscus lean" knee I paid a heavy price for the joy the early sections . Now it was survival mode back to the truck. My foot and knee took a pounding and I'm pretty sure I over did it. It was worth it, but its time to back off and get healthy for Xterra in September. Oh yeah and that 15k next weekend, shit!

Race Report: 2011 SpeedGoat 50K

2011-07-31T12:04:00.001-06:00

Heading Up Little Cloud (click for large)

Ive still not fully processed the experience of my first ultra marathon, but I figured it best to write about it while the physical and emotional affects linger. This is somewhat stream of consciousness so forgive any omissions or non-linearity. I need to start by commending Karl, Scott, all the amazing volunteers and the many incredible folks I ran and conversed with. Bonus thanks to the folks at Pacific Mine aid station and to Mike Place for the words of encouragement. And a huge thanks to my family and friends that took the time to come out to see me finish. Words cannot convey how much this meant to me.

The night before the race I really didnt sleep. The combination of nervous energy and fear of sleeping through my alarm had me fidgeting the night through. But alas I made it to Snowbird with enough time to check in and have a power nap before lining up. The moring was overcast and cool, ideal conditions for a thirty plus mile jaunt in the midst of summer.

Looking back at Hidden Peak from Mount Baldy (click for large)

Start (click for large)

Looking back at Little Cloud ascent (click for large)

The first three miles of the race felt good, being a mix of power hiking and running and I felt good through the first aid station at Mid Gad. From Mid Gad on I was behind Jim Milar (Good meeting you JIm!) a theme that would repeat itself through the event. Just above the aid station we started to encounter snow which eventually led to a boot pack up Little Cloud Bowl and onto the traverse to Hidden Peak. While intially being pissed at myself for carrying trekking poles, this would be the first of many times throughout the day that I was grateful for my decision. At Hidden Peak I changed socks and topped off my water and finally met Scott (Mason) in person. He was very enthusiastic and offered words of encouragement. Thanks Scott! it was nice meeting you. Having stopped I lost sight of Jim and the group of runners I'd been with from the start.

Descending HIdden Peak and climbing Mount Baldy felt really good and I was actually having to go slower than I'd liked due to the traffic. At the gnarly rock slide I opted to go mountain goat and not use the safety ropes. This allowed me to take slightly safer line that didnt endanger those below me, but also made it possible to scramble down with little effort. From there the first major downhill ensued to Larry's Hole aid station and I could tell the downhills were going to be my weakness for the day. At the aid station I got some encouragement and advice from Mike Place (one of the few ultra folks I'd met previous to Speedgoat) and continued on. Through three aid sations I was close to my goal pace.

Mount Baldy (click for large)

Descending the backside of Baldy (click for large)

The section after Larry's Hole made a mellow climb through a serene stand of evergreens. It was dead quiet through this section as if everyone within earshot was zoning out in collective bliss. Unfortunately, the bliss was short lived, as what followed can only be described as unrelenting!

The nearly five mile descent into American Fork Canyon could best be described as dry river bed of cobblestones. It was brutal and as if to put an exclamation point on the situation, the sun broke through the clouds adding to the discomfort. I managed to catch up to Jim in this section when he stopped to assist an injured runner. To all that turned ankles, I hope you're all on the mend. I escaped with mere blistered on my big toes to nag me through to the finish, but nothing race ending.

Pacific Mine aid sation. Despite needing to tend to my blisters, and seeing so many runners with ankle injuries this was a bright spot for me. My friend John from work was there and words cannot describe the positive affects of a familiar face in this type of an event. Particularly for a rookie like myself. Thanks John! Then there were the upbeat and attentive aid station volunteers with popscicles! And the "Pretty in Pink" ladies who ran the race with abandon and boisterous enthusiasm. I owe you all a debt of gratitude.

After spending more than twenty minutes at Pacific Mine attending to my wounds I watched as Jim, Pretty in Pink and many other runners make quick work of refueling and get back on course. After my lengthy stop I left feeling better and running the flat section, popscicle in hand. Then the looooong grind out of American Fork Canyon began and I had one of those not very fun, mind altering experiences so many ultra runners describe as a dark place, void, etc. It was not pleasant and honestly I can't recall much of anything until getting back to Larry's Hole and getting my mind right.

Unrelenting descent to American Fork Canyon (click for large)

A little over halfway, heading back to Hidden Peak just right of center (click for large)

Just out from Larry's Hole I spoke breifly with Mike before heading up "Karl's 2011Grazing Goat Hill" (I made up that name) and onto the tunnel. I was able to catch up and pass PIP (Pretty in Pink) and I actually gave them a few enthusiastic whoot whoots of my own to encourage them going up the "Graze". It was the least I could do. From there it was onto the tunnel for another descent before the final climb up the cirque ridge.

The descent from the tunnel was by far the best I felt going downhill all day and I was encouraged by the fact that I'd previously run the remainder of the course several times. Starting up towards the cirque I still felt good. But... the final climb up the rocky backbone of the ridge was all out survival mode, I felt I was at my physical limit. Each step became very conscious and required a mental effort to fill a void where physical ability had vanished. Nearing the top I saw my good friend Dan and again the lift of seeing a familair face gave me a boost of adrenaline. Its impossible not play up how important it is to have support out there. You can and must dig deep down into your own soul to get through such an event, and when that well begins to run dry its nice to see those who in some part make you the soul that you are and in that way I suppose our friends and family can replenish that well and help to carry us on. Trust me this sounds wierd a day removed from the experience, but in the moment its how it was, so thats how I'm retelling it.

HIdden Peak (the second time). No more climbing! With help from the volunteers I fueled and watered and was on my way ot he final descent, still looking good for a nine hour finish. When I got to the "butt slide" I was surprised to see Jim just begining the descent. When it came my turn to slide I hoped to gain some time, but butt sliding just didnt work for me, so I ran it. Once I got back on dirt it was clear I wasnt going to gain any time on this descent, my hips, quads and knees were wrecked from blister compensation and I walked the very steep access roads where I was passed by three or more people as I watched Jim dissapear down the valley.
I contnued walking until I got within view of the Creekside Building and onto the cruiser switchbacks where I got a final lift of adrenaline. From this point on I ran hard vowing not to be passed as I finished strong in anticipation of my sister and friends waiting at the finish line. And thats how it went down... I was through in 9:37:29 with a high five from Scott Mason and a finsher medal, a hug from my Sis, hand shakes from Dan, Hal and Shawn and Luther and Ivy not knowing quite what to make of "Uncle Doug" turned crazed sasquatch man.

Like I said it seems a little contrived being a day removed as I'm not an outwardly touchy feely type, but having the support of family, friends, and the volunteers carried me through this journey. It was the hardest thing I've ever done and has been a part of the waking dream I call my life for many years. Having laid this stone into the path that is my road I'm excited to see what lies ahead and I hope you all might again walk a while beside me as I hope to do the same with you.

Cheers!

Doubt and the Internal Dialogue

2011-07-24T21:26:00.003-06:00

Moon above Cardiac Ridge

With little effort I was able to both taper and hit the weeks intended mileage without much consternation. I also got to catch up with my good friend Dan for a day of hiking in Mill D south/Cardiff Fork.
While I was exploring the finer points of mud, snow and running shoes this past winter, Dan was putting down a solid split-board season. It was great to hear about all of his snowy travels in California, Nevada and Utah.
The same day I got to visit my old friend Kelvin. It was great to see him and I was thrilled to learn he has been cigarette free for a year. Way too go old friend, I'm super proud of you!!! So the week was pretty great in this regard.

Dan pointing out one of many couloirs he rode this past season

On the flip side, Kiva (my four legged friend) has continued to have diminishing health. She reamins happy and isn't in pain, but her activity level has dropped dramatically. She has bursts of adrenaline when she hears the jingle of her dog collar or friends come by, but she tires quickly and recovers slowly. All I can do at this stage is love her and remain outwardly upbeat. To say she's a survivor is understating her resilience and spirit and I can only hope she remains with me for as long as can be.

Adding to my internal dialog is the fact that I'm a week out from my first ultra marathon. Being a week out form the SpeedGoat 50K has me second guessing my ability, my training and just about everything associated with it.
I know I have not waivered in my training, but has it been enough? Is my stomach going to freak-out? What about my hip and my calves? Will dehydration cause me to drop out? What if Kiva's health detriorates even further this week? What if Sasquatch is real? Whats up with that Lady Gaga dude?

The internal dialog just goes on like this, very OCD to say the least...

Kiva having a rest

Perhaps this all comes down to the inner doubter. That little voice of negativity that attempts to smack talk us into pre-defeat, to seek our surrender sans entering the fight and to relegate us to being less than we can be. As somone who is eight years removed from a twenty year nicotine addiction I know this internal dialog well. Yet it is only as I type these words that I am able to regain my perspective and begin to cast this doubt aside.

Thinking back to the early days of my second life as a runner I'm reminded that each effort is but a stepping stone to the next, and wihtout each stone a path forward is not laid. The overwhelming desire to finish under the cut-off, or within some hypothesised time calculated from known efforts has overshadowed the broader point of the experience. The point being, its only through experience of the unknown that we lay a path forward from wence to go further. In accepting this I know I will embrace the experience of my first ultra marathon for what it becomes. I'm certainly not sandbagging here, but I am going to do my best and let the experience come to me, whatever that experience is.

Sorry no predictions on this one :)

18,650 feet, thirteen hours, forty six miles

2011-07-18T21:34:00.004-06:00

With two weeks left until Speedgoat this was my peak training week before backing off and letting my body heal. In three days I logged 18,650 feet of climbing, thirteen hours and forty six miles.

Going up Mount Raymond shoulder

Tuesday: Bowman to Mt Raymond, 12 miles, 4400'

Today was hot and I didn't feel nearly as good as my previous run on this route. Ironically it was the descent that hurt the most. I'd also forgotten the extent of the full on scrambling and exposure required to ascend the Raymond summit. I'm all about getting vert, and the view is incredible, but the risk of fatigue leading to a brutal fall isn't something I'll be revisiting in terms of running. At least not on a solo effort.

Raymond's eastern flanks, Mineral Fork in the distance

Thursday: Porter Fork to Bowman Fork loop, 10 miles 4200'

The ascent was brutal. First there is the run up the paved road, then its pretty much all climbing to the MillCreek / Big Cottonwood ridge. The upper section still has some snow so following the trail gave way to boot packing to reach the pass. My favorite stretch of trail is after rounding the corner into the east Raymond cirque where its smooth cruiser nearly all the way to Baker Pass. The downhill across the Gobblers west face and into Bowman was pretty good today.

Slightly exposed on Mount Raymond

Sunday: West Grandeur to Mill B north via Bowman and Porter (Lets just call it LARGE),

24 miles; 7 hours 22 minutes; 10,050 up; 10,045 down

My final long run before SpeedGoat really, really hurt! I lost 10lbs during this one and went three hours without peeing. Not for lack of water, but rather salt loss. I consumed about one and half gallons of water and Nuun as well as ten gels and a pack of GU shots and it still wasn't enough. I was so glad to have a quart of ice water at my truck. Its amazing how something so simple can take on near magic qualities in certain situations. After chugging the ice water I made a 7-11 stop for some salt. Okay so those are the grim details.

Topping out on Grandeur Peak (looking west)

The run was otherwise awesome. Started up Grandeur at 7:45 and felt good all the way up and over and on to Terraces. Going up Bowman I was still maintaining, but by the time I got to Baker Spring to refill my water I was in a pretty deep well. Little did I know the bottom was several miles away yet.

With a fresh tank of water on my back I headed up and across the face of Gobblers Knob. I managed to run parts of this section but I was still feeling worked. Soon enough I was at the pass and hit the cruiser section down and across the east Mount Raymond cirque it was nice to let gravity take over for a while and I felt good as I turned the corner into Big Cottonwood Canyon and Mill B north.

Preparing to descend Church Fork in MillCreek Canyon.
(Next stop Gobblers Knob, lookers right in the distance)

All was well through to the top of Porter and dropping back into MillCreek, but from there on it was just survival mode. I had plenty of water with another spring yet along the way, but I was low on salt and gels and the sun was cranking. After descending Porter Fork I walked the entire cabin road back to MillCreek (running on pavement sucks). From there I jumped back on Pipeline Trail, stopping briefly at a spring to refill my water before the final push back to Bambi Hill.

Even with afternoon heat I was able to comfortably run the entirety of Pipeline, but when I got to Bambi hill I was in cooked. Despite constant water I hadn't pee'd in three hours and the already accumulated 9K' of climbing and descending had reduced me to a stumbling mumbling drone. I don't remember much of the descent or the final push along the Bonneville Shoreline trail, but I took some video that ought be funny/sad/scary...

East facing Mount Raymond cirque

In any event that wraps my prep for SpeedGoat its all biking and dog park jogs for the next two weeks and hope for the best. Hopefully having fully stocked aid stations will hurt a little less than today.

Mineral, Mill B South and Broads Forks from Mill B north trail

7 hours, 24 miles and 10,000 feet of climbing do weird things to ones appetite

Salomon Speed Cross 2 - Update (Shoe Review)

2011-07-14T20:05:00.004-06:00

Of course I bought another pair!
Other than dirt, the upper is mostly unchanged after three hundred miles

Addendum: Its worth noting that the majority of the 300 miles on my first pair of SpeedX2's was run on mud and snow. The out-sole of the second pair is wearing much more quickly now that the trails are mostly dry and rocky.

Its been a while since I really fell in love with a pair of shoes and the Salomon Speed Cross 2 stole my heart and "soles". But as all good things come to pass, so too did my first pair of SpdX2's. This is an update to my Original Review.

At around 250 miles I began noticing the little aches and pains associated with a deteriorating shoe. Coincidently, my mileage was at an all time high, so I proceeded with cautious optimism. But at 300 miles I knew this stellar shoe was done. Closer inspection confirmed this and it was time to get a new shoe asap! Here is what I can tell you about my experince since my initial review.

This shoe saw perhaps five miles of non-trail use over its three hundred mile journey. The shoe never knew the life of an around town, house, work shoe. These were all genuine Wasatch Mountain trail miles.

Out-soles

Out-sole:
I had less than a handful of reminders that this shoe is absent a rock plate and none of these experiences left a mark or bruise. Wear was limited almost entirely to the sole of the shoe, but it was significant. Not unexpected given the terrain, but still the most obvious signs of wear occured with the lugs.

Mid-sole:
As with most shoes, break down of the mid-sole is not always easily detected by visual inspection, but rather by an increase in discomfort and/or dead feel. A decrease in comfort was at the forefront of my decision to retire this pair of shoes, followed by out-sole wear.

Upper:
Water intake was notable during many snow runs, but drying was quick and the great fit didnt leave me feeling water logged or sloshy.
The achiles pocket began to abraid arond 275 miles and would have soon resulted in blistering and pain. The upper, tongue and lace garage stichting is the most bomber I have seen on the many Salomons I've used. I don't detect a sinlge thread having come unstitched.
The same goes for the upper fabric and reinforcment materials. I'm shocked that such shear light weight materials withstood the abuse I put them through. Additionally the laces show zero fraying or abraison damage.

Insole:
Other than regular cleaning and drying, I never changed the original insoles. I'm sure a degree of comfort could be reintroduced to the old shoes with a new pair of insoles. Of course I would still limit use to day hiking and short jogs when camping, etc.

End of the road! No way I was doing another long run with these guys.

Overall I couldnt be happier with this shoe and I'm looking forward to checking out the upcoming version and the FellCross at the Summer OR Show.

Cheers!

July 3 - 9

2011-07-09T14:57:00.002-06:00

Dawn on Pipeline

Back from a break for stomach problems, with four weeks until SpeedGoat I decided to up the weekly mileage. Hopefully it serves me well on July 30th. It turned out to be the highest weekly mileage I've done at 48.2 miles, 10 hours, 11,000' of vert,

Sunday: 8 mile road run
I woke up too late to beat the crowds at the local trails so I opted for a road run in the near triple digit temps.

Independence Day: 22 mile Rattlesnake Gulch to Lamb's Canyon (Out and back)

I hit the trail just before 5am. Pre-dawn in the canyon was serene with a pleasant canyon breeze. The first five miles were unremarkable, just as a long easy run should be.

Flowers and greenery nearing Lamb's Pass

At Elbow Fork it started to rain a little, dropping the already fantastic temperature another few degrees. The climb up to Lamb's Pass went really well and I was able to run most of it and soon enough I hit the downhill into Lamb's. I really haven't been feeling the downhills lately, they just sort of hurt and/or feel awkward. None the less I wasn't in a race so I took it easy. Hitting the bottom I had planned to take break at the turn around in Lamb's, but hikers were queuing up for the hike to the pass so I opted to just head back right away.

Going up I still felt remarkably good, but about halfway up it seemed more efficient to walk than run so I took it down a notch, running only the final half mile or so. The downhill into MillCreek was pretty speedy, if not a bit uncomfortable,,, and then it happened.

I know I look like a weirdo, but pigtails rule for sweat management

Just as I hit the paved road and was turning onto Pipeline Trail for the final seven miles I ran out of water!!! Silly me, I had my nutrition dialed in but just didn't have enough water.

Notes from a 2010 run on the same route:

"Ok until m 12/13, from m 18 on was brutal. Food & more water next time. 64 oz+"

Ironically I came home with food to spare, but yet again only took 64oz of agua. Although I was well beyond the wall by mile 18 today I did notice a spring flowing out of the side hill so I stopped there and got enough water to last through the end of the run. I'm thinking 70 oz and two hand-helds next time.

Thursday: 3 miles

I did a predawn 3 miler around the neighborhood. After two days rest from my Independence Day long run, I needed to shake out the cobwebs. Felt pretty good aside from running on pavement.

Friday: 9 miles, Bowman Fork to Baker Pass

I've been absolutely loving the cool temps accompanying the mostly rain free cloud cover. With only one week left until tapering for SG I wanted to pile on as many miles and vert as I could without overdoing it, so this morning I decided to go visit Gobblers and Raymond. I felt amazing! Everything was syncing and I was just really happy. Climbing, downhill, were both very comfortable.

The Bowman bottoms

Colorado Columbines were out in the shadier aspects of Bowman

One of my favorite stretches in all the Wasatch, the face of Gobblers Mt Raymond in the distance.

Saturday: Park City Mini trail series 10K (Course was a bit long @ 6.5 miles)

Staying out kind of late with my friends, beers and pizza with jalapeños made for a not so good setup for todays race. Granted the point of doing the PC mini trail series was training not racing, but today simply showing up was a task unto itself.

I went out conservative, but continued to get stronger and find a groove that was comfortable, but at mile four the competitive vibe kicked in and I went strong to the finish. My stomach was a wreck, but my legs and lungs held up through the to the end. Overall I was amazed I ran so hard, and admittedly for the first time this year I was quite disappointed not to finish top three in my age. But thats how it goes in running, my age group is stacked with strong runners both male and female. Its very inspiring. Unofficially time of 52:19

June 20-26 Time for a break?

2011-06-26T08:36:00.002-06:00

At the beaver damn

Tuesday: Terraces to Lamb's Canyon Pass.

What a difference a day makes. With over an inch of non-stop rain on Sunday and temps in the 50's it was quite a shock to be in the 80's by Tuesday afternoon. Finding a route that would minimize afternoon sun exposure was a no brainer, so I headed up and over south Elbow Fork crossed the road and headed up to Lambs Canyon Pass. I encountered a young moose in Terraces picnic area, but he was far more afraid of me and headed off trail. Apart from the heat and and quite a bit of snow persisting on the Lamb's side of the ridge, the run was otherwise unremarkable. Of course I did have my first two stumbles of 2011, but luckily I was able to catch myself pre-faceplant.

Wednesday: Broads Fork to the Beaver Pond.

Broads Creek going large

It was hotter today and I was determined to maximize any afternoon shade I could find, so I decided on Broads Fork in Big Cottonwood Canyon. My experience in Broads has been limited to winter touring so I was equally interested to see what kind of time I could make, as well as have a look at the trail conditions. As anyone who's hiked this route knows its a burner going up and I was reduced to power hiking more than once. I made the bridge in 22 minutes and the pond in 50 minutes.

Upper Broads Fork

The stream is raging at the bridge and the beaver pond is brim full with a picturesque pour over. It looks like the snow field is runable as far as one might want to venture, but I was reluctant to chance a stream crossing on a solo effort late in the day. The trail up to the pond was excellent with three short snow patches. The only sketch factor was the fact that the trail is a stream for the final climb. Otherwise the trail is superb. The run down was speedy and technical. At the last meadow before the bulk of the descent I spooked a nearly pure white coyote, very cool critter. Made the descent in 32 minutes for a round trip of 1:22:13. Pretty stoked to have had two Big Cottonwood runs in as many weeks despite the huge snow pack.

Beginning of the trail, peaks in the distance

Both Tuesday and Wednesday I felt lacking of energy, but I can definitely tell I'm at a fitness level I haven't been at in decades. Granted this isn't anything monumental and my "beer belt" persists. All the same I'm pleased with the results of my efforts.

By Thursday the previous days downhill reminded me I'm a little short in meniscus in my left knee. This discomfort lingered into Friday and I was in quite a bit of pain, so I spent the evening working a little bit on the IT band with the foam roller in hopes of not scrapping Saturday's 5K and a much needed long run.

Saturday: Park City Trail Series 5K

Before I describe the race its probably worth mentioning an ongoing health concern, that up until this morning has not had an obvious affect on my running. I think I might have Diverticulitis!!! Recently when lying down I've an annoying pain on my left abdomen and its been getting worse. Those close to me know this is odd given this past winter I had just about every imaginable probing, or test one can have associated with digestive issues.

Any ways it got really bad last night and I did not sleep. I was going to scrap the 5K but decided to tough it out and did so on an empty stomach, just in case.

No surprise, I was flat today and what I've gained in endurance did nothing to help me at this short distance. My knee was not an issue, but I felt awkward and my stride was forced. I think I finished around 23:50.
Despite my personal issues it was a well organized event and I look forward (health permitting) to the 10K and 15K. Props to RD Rhielle I really appreciate her upbeat and efficient approach to managing a race. Cheers!

Greenery along the Jordanelle Reservoir trail

After the race I lingered for the raffle and awards and chatted with a cool couple recently arrived from Colorado. Stuart and August, it was a pleasure to meet you!

Feeling 'Ok' after getting some food I made the short drive to Jordanelle Reservoir and did an out and back six miler on the adjacent trail. I was shocked at how slow I was relative to the mile markers and what I perceived to be a hard effort, but sure enough a look at mapping software verified that I am definitely off my mark. It remains to be seen if I will need to take an extended break, particularly if I in fact have Diverticulitis which can be quite serious and will likely put an end to my summer activities. It certainly casts doubts on my ability to participate in the SpeedGoat :(

Starting to see some of the summer flowers along the Jordanelle trail

Based on what I know from friends who have had Diverticulitis it can escalate to a debilitating long term health problem, or clear up with diet modification and medications. So I'll do a liquid diet this week, layoff running and bike to work everyday. This will reduce stress on my digestive system and be an opportunity to rest my joints while still getting some exercise. Depending on how I feel I'll likely check with my doctor about getting an MRI and/or going on an antibiotic. This is all very unexpected, but thats life and you just got to make the best of it.

June 13-19

2011-06-19T20:29:00.003-06:00

Getting ready to drop down SW ridge above Desolation Lake

I hit a bit of lull this week. Naturally I took Sunday off after the Steeplechase, but I still spent the day on my feet, fishing with friends, so it wasn't as if I were cowering on the couch (actually I don't own a couch). But... my layoff from running extended into Monday, then Tuesday and then Wednesday.

While driving to work Wednesday I noticed the airbag light was on in my truck. Work being a priority I didn't think much about it until I got home and consulted the user guide. “Take vehicle to dealer immediately”. Oh joy!

Our fair city from Bonneville Shoreline Trail (BOSHO)

Thursday:

Knowing my vehicle would be in the shop most of the day, I decided to take the entire day off and run from the dealership in downtown Salt Lake up into the foothills, then home. I ran up State Street through City Creek to BOSHO and followed it around and down Dry Creek (which is anything but dry), then over to Red Butte, through Fort Douglas, down 1500 east to Sugar House Park, Highland Drive and then home. When it was all said and done I 'd run a bit over 18 miles in three hours. Half trail, half city streets.

Saturday:
I've been wanting to see how Big Cottonwood was melting out so I headed up to Bear Trap to see how far I could go. I carried snowshoes along which was unnecessary, but the poles came in handy. There is some serious water running down Bear Trap, but the snow is very compacted and easily run-able with the (Salomon) Speed Cross 2's.

Should have been my first clue not to bring snowshoes

High run off covering the Bear Trap trail

Pedal Pushers, go ahead and enjoy Pipeline 'cause Crest aint opening for awhile :)

When I reached the Crest trail which is quite buried, I decided to run down the SW Desolation Ridge to the lake, which was a blast! From the lake I crested the next ridge to the north (Powder Park) and followed the ridge line all the Way up to Little Water Peak and onto Dog Lake. The ridge was superb, with zero post holing. A huge cornice persists on Little Water Peak.

Next stop Desolation Lake, then the peak top center and onto Little Water Peak lookers far left

Lake Deso on ice

Hang'n in there, large persistent cornice on Little Water peak

Interesting run out patterns below Little Water Peak

From Dog Lake I followed the trail down through Mill D North and the summer homes and ran up BCC Highway to my truck. As it urns out the mileage wasn't huge, but the vert was good and I was on my feet for most of the day, so all in all it was an enjoyable training day. Get out early to avoid the crowds on lower Mill D north.

Dog Lake thawing fast

Most of the snow dissipates below the Dog Lake - Desolation Lake fork

Looking ahead I have little 5K trail race next weekend in Park City, a 10K in Park City two weeks later and my ultra debut (Speed Goat 50K) about two weeks out from there. After next weeks 5K I'm planning a run around the Jordanelle Reservoir trail and hope to be back in Big Cottonwood on Sunday to attempt to link up a few more trails. I continue to be blessed with good health and the fitness to venture further each week. Spring in the mountains is beautiful and I am grateful for the ability to enjoy it under my own power.

2011 Wahsatch Steeplchase Race Report

2011-06-11T19:52:00.007-06:00

Runners on the ridge [click to zoom]

In anticipation of this weekends race, I kept the climbing and descents to minimum this past week and settled on seventeen miles overall. I've also been struggling with stomach problems the entire time.

Monday I ran Elbow Fork south and continued up the road to Alexander Basin TH, following the same route back. Its about eight miles with around a 1000' vert. Tuesday I braved the city heat for five miles at the ballpark, and finally did a short four miles to the top of Elbow Fork south on Wednesday. With the Steeplechase I ended up with 31 miles and around 6000' of climbing. All in all a good week building up to the SG50K.

The Steeplchase...

Wednesday RD Butch sent out an email letting everyone know that try as he might he was going to have to change the course due to abundant snow and safety concerns on the ascent into Smuggler's Gap. This being my toughest trail race thus far, and part of my build up for SpeedGoat I was sort of crushed. By late Thursday night there was still no word from Butch, so presumably the search for an alternate was not going well.

Friday morning I got an email describing the new course. Rather than 17.5 miles and 4500' of vert up and down, it would be 13 miles with 3800' vert up and back. As I mulled over the map and course description I began to seriously doubt whether or not to run it, but by Friday afternoon I was on board.

Just before the real climbing began

True, my first Steeplechase finish might have an asterisk next to it, but Butch and his volunteers had been up in the hills the entire week scrambling to keep this thing going, and I'm sure most if not all these folks have jobs and families, and would have rather been doing other things, so that is a big deal in my book.

Secondly I have not missed a race this season and it is by far my most solid running and racing season I've put forth, so I was reluctant to bail. Not to mention I'd be putting in a long weekend run anyway.

So at 4:30AM I was up and at it. I took my time making some breakfast, putting on sunscreen and gathering up my gear. Soon enough it was quarter after five and I was out the door. I arrived at the capitol building with about twenty minutes to spare, walked down to Memory Grove, checked in and spoke to Butch for a minute before doing a warm up jog. BTW I'd never met Butch before and I must say he is a very nice guy.

The original course and Central Wasatch to the south

Soon enough we were off!

After a short stint on the City Creek pavement the course switched to the trail and from there moved onto BOSHO for a short time. Soon after the climbing was on.

Despite stomach problems I felt strong as I picked my way through the mid pack group. For the first couple miles of singletrack I was having to pass people that went out too strong and had already begun walking. There were several long steep hills as well as many shorter ones. As is the case on most trail courses, all but the gnarliest competitors walk the hills. Once on top of the ridge the biggest climbs were mostly over and my decision not to pee before the race had to be dealt with. I made a pit stop and felt much better, however I got gapped by nearly everyone I'd worked so hard to pass, as well as several others. Needless to say I spent a ton of energy getting the time back, but it all worked out and I didn't hit the wall.

A side note on the section from the road to the first couple of false summits...

For what ever reason there is always one guy who blows past me only to sputter out within seconds forcing me to slow, then pass him. The entire routine gets repeated over and over until he's wasted and I leave him hacking for breath. I don't know what it is, but there is always one guy at each race that does this, its disturbingly hilarious. I was actually laughing out loud at one point because it was so outrageous. Does anyone else experience this?

Ah but I digress...

One of two steeps [click to zoom]

After several many false summits the clapping monkey appeared on the trail signifying we were at the turn around. I'd made it in 1:40:49, which meant I should come in under my (alternate course) goal of three hours. Yeehaw! downhill time...

Unlike the standard course the alternate had lots of up and down, so the down still had some short climbs, and I continued to walk most of these. Passing back through the lone aid station the course left the uphill section and dropped down the Chevron pipeline trail and it was freaking steep. I'm guessing a mile or more of straight down knee breaking, quad buster. The only redeeming value was that it was down!

Going down!

Soon enough we were on the City Creek trail again and within less than a mile were onto the paved road then back to the trail into Memory Grove and the finish. I pushed supper hard to catch and pass one of two guys who started down the knee breaker before me, but was only able reel in and pass one of them. I finished in 2:43:44 unofficially and despite having left everything on the course I feel pretty okay. It was a good race and I'm glad I made the effort. Big kudos to RD Butch the volunteers and the other runners, very well done!

May 30th - June 4th

2011-06-05T16:29:00.001-06:00

They're Back!

With the lower trails starting to see mass appeal and some slightly higher paths beginning to open up, I spent my only two days of running this week going as high as was practical (Perhaps a little more so). I'm really liking the Burch Hollow to ridge trail, its around 3000' of vert each direction and about six miles round trip. Its a great quad burner a couple of times per week and best of all its unpopular with casual hikers and it's free from bikes.

Monday Memorial Day: Snurfing - Bear Trap to PP3, 2300' vert

With new snow I decided to give one more day on the splitboard. Who would have known one could break trail from the south facing Bear Trap trail head all the way in. It was ridiculous!
I knew immediately that the riding might be challenging due to the heavy snow, but I was determined to get some vert and take what riding I could get. Once at the ridge I went straight up, not a single kick turn and I felt it!

PP3 Line

At the top I was tempted to drop the 1700' ridge to my exit, but despite a fresh up track no one had dropped PP3 and it looked good. The turns were a little heavy into PP3, but good. It was one and done after the slog back up.

When I again reached the summit it started snowing and blowing and visibility sucked real bad. So I transitioned and dropped onto the long ridge line planning to ride the entire line and bail. All good and fine except the snow and visibility preceded to kick my ass! Every turn cut deep into an underlain slush that threatened to buck me, followed immediately by heavy concrete-like debris flowing down around me. The visibility had gotten so bad I thought I was actually in a full on slide at one point.

Needless to say I got too low off the main ridge and found myself under some pretty large roll overs unable to traverse out. Stuck, I had to commit to a line I typically would not have done, but I had to think quick. Lets just say turning quickly through tight trees in concrete with a thousand feet of precarious mank above isn't easy. Even on a 166.

Trail breaking, seriously?

In any event, it was still fun although I finally realized why running and splitboard touring don't seem to sync up or share much more than cardio benefits. In touring my calves are never engaged and the ankles being isolated don't get any work. Both of these factors put an incredible stress on my hips and to some extent my knees while not providing any strengthening to my calves and ankles. Because of this I am rethinking how I approach next season. My initial thoughts are to do a variety of snow shoeing, no boarding, soft boot riding and to get a set of Dynafit's to get some flex out of the Scarpas. And I'm certainly starting my season later next year as well. Meanwhile my friend Dan continues ripping excellent lines in the Wasatch and beyond.

Wednesday June 1:
Burch Hollow; 3000' climbing, 6 Miles.

Moose ivory

What a difference two days makes. The trail went from mud and snow to venomous reptilian habitat in a matter of forty eight hours. After my first snake encounter of the year and surviving a handful of of really stoked pedal pushers I was on to the cut off trail and heading up, up, up, to the ridge. Beyond the cutoff it was smooth sailing. The trail as usual has a lot of leg whippers (over growth) but its nice to get up above the crowd and get a burn on. The only people I encountered were a really chilled hippie couple returning form the ridge.

Once on top I followed the ridge east a ways to see if a traverse to Mt Aire was possible. While it looked like it went it was late in the day and I didn't have the provisions to continue, so I mulled around and took some pics. Found a real quality moose antler that would make for some fine carving, but really feeling any desire to do a running descent of 3000' carrying a giant mammal horn. Maybe another time.

Saturday June 4:
Burch Hollow, Ridge Traverse, Mt Aire, North and South Elbow Fork, Terraces; 5000' climbing, 10 Miles

As I mentioned earlier, lower MillCreek and Pipeline trail is simply getting too crowded for my taste, so moving higher despite the snow is the current game plan. Only having run once this week and needing at least one more long run prior to next weeks Wahsatch Steeplechase I decide to try putting together a loop from Burch Hollow to Mt Aire, down north Elbow Fork and up South Elbow and exiting back to my truck via to Terraces.

At the ridge

Knowing that at least half the cornice line between Burch and Mt Aire was supportable, I was confident I could at the very least gut it out even if it got difficult further along. The run up Burch was a struggle. Where I'd flown up it the past two times today I felt sluggish and wimpy. None the less, once at the ridge I gathered myself and took on a gel and some water.

Heading off across the cornice line I was re-energized. The conditions were visually spectacular, just as they were underfoot. It was perfect! The views in every direction were incredible, particularly to the south towards Alexander Basin, Gobblers Knob and Mt Raymond. In fact for a time I could see the top of Broads Fork and Dromedary, O'Sullivan and Twin Peaks! What a great path!

Yours truly atop Mt Aire

When I arrived at the saddle below Mt Aire there was a long snowy butt slide followed by some serious mud. This capped off a really great traverse and I was feeling good. It was then that it occurred to me that I'd never never gone beyond the saddle from Elbow Fork. So up I went and the run up Mt Aire was kick ass! The 360° view was fantastic and was followed by the big downhill of the route.

Heading off Mt Aire was great and got my downhill muscles firing just in time to deal with the drop into Elbow Fork. The trail is essentially a stream at this time of year and footing was a challenge. Not to mention staying dry. None the less this was super fun and got me pumped for the last climb of the day.

If you look close you can see Dromedary and Twin Peaks

Crossing the MillCreek road form north to south its a short, but steep kilometer or so to the final high point on the loop. The trail was remarkably dry and in reasonable shape. Although there is one section I am hell bent on rerouting this summer. I was amazed at how well I was climbing at this point in the run and arrived at the high point ready for the final descent. I encountered a handful of hikers on the down, but it was speedy all the same. I was at the road and onto my truck in three hours and change. Beautiful!

All in all it was good week. With 10,300' of vert I feel ready as can be for the Steeplechase next weekend.

A change of scenery

2011-05-29T18:12:00.011-06:00

Nearing the snow line in Burch Hollow

I must say this weather is simply unbelievable. But, despite how wet and chilly its been this spring I continue to stay motivated with my running. Although I didn't get many miles this week I was able to get into some slightly higher terrain and get some vert in the legs. It was still a bit snowy in places but the weather was "semi" cooperative for most of the week. With the exception being this morning and fresh snow above 7000'.

Deso #19

Tuesday: Bowman Fork to Yellow Jacket Gulch, 4.8 miles, 1800' vert
This was the first time I'd ran north facing terrain of any altitude in 2011. While the lower section was one part flowing stream and one part packed snow it was very run-able. Although I was certain by the dead quiet and the hair standing on the back of my neck that a pair of hazel eyes was keeping close watch as I made my way up the drainage. It didn't help noting the only signs in the snow and mud were fist sized cat tracks. Needless to say I broke into hand clapping and singing until I could scarcely catch my breath.

Soon enough I was onto the switchbacks and nearing White Fir pass. Seeing the trail was free off snow above the pass an onto Yellow Jacket Gulch, I ran on. Along this stretch I spooked a moose, but enough scrub oak separated the two of us that it wasn't an issue. At Yellow Jacket I admired the snow pack that remained above and turned back for some fast downhill to the Millcreek road.

Wednesday: Jordan River Parkway, 3 miles
Nothing earth shattering here, just wanted to get a few miles after a late day at work. It was impressive seeing the river exceeding it banks and over taking much of the equestrian trail, even if it meant being relegated to pavement.

Church Fork from Deso #19

Thursday: Desolation #19 to the Salt Lake Overlook, 4 miles, 1500' vert
I've been wanting to check out this north facing trail for a a couple of weeks now and I knew it was likely free of snow, but the parking lot is usually filled and its so much funner coming and going if you don't have to share the trail.

As expected the trail was in great shape. There were a few downed trees, but each was easily overcome at speed. Snow was a non issue. It was really great to get back on this trail, as it is where I really got into trail running and began getting myself beyond the years of tobacco damage.

I went a short ways beyond the overlook, but turned back when I encountered a couple snow crossings. Plus I had a going away party to attend and needed to make haste.

On the down I noted that Burch Hollow was entirely free of snow to the Parleys Ridge and began planning to incorporate it into my upcoming weekend long run. Oh but the weather gods had other plans...

Burch Hollow

Sunday: Burch Hollow to Parleys Ridge, 6.2 miles, 3000 vert
Having had a low mileage week I was stoked to attempt a Burch to Parleys ridge to Mount Aire to Pipeline 16 miler as my weekly long run. Unfortunately winter isn't over yet and new snow had fallen down to 7000".

I took my time heading out for todays run. I had a big breakfast, went for coffee, and did some yard work. All the while glancing up at the socked in Wasatch. By 10am I was getting antsy and headed up to give my grand plan a try.

Peering into Parley's Canyon form the ridge

It was raining hard by the time I got to Wasatch Blvd, but slowed to a drizzled at the Burch Hollow trail head. As I started up the trail I caught glimpses of white through the fog enshrouded peaks, but I was drawn on by the deep green and brown of the damp forest.

At 6800' I turned up onto the trail to the ridge and had already been running in a skiff of snow for a while. Around 7500' it was snow, wet heavy snow. Luckily the trail had been free of the stuff prior to the storm so it was pretty good running. Up, up, up I went into the fog.

The view back down into MillCreek

Shaky Video of the up and down in Burch Hollow

By the time I was in sight of the ridge it had stopped snowing and was intermittently sunny above the low hanging canyon fog. I made the ridge in 1:05. At the ridge I mulled around a bit, grabbed some calories and tossed a few snow balls into Parleys trying to make snow rollers. The snow looked pretty good on that side, if not a wee bit wet for making turns.

Seeing that I was pretty wet, only had one gel, and there was about 5-6" of fresh snow I decided a traverse over to Mount Aire was out of the question and started back down the trail for some wild downhill. All in all it was a great run and capped a good week of running through some fresh scenery. Granted my mileage was a bit lacking this week, but with Wahsatch Steeplechase less than two weeks out, 6300' of vert in the bucket can only help.

Get up!

2011-05-21T20:27:00.003-06:00

I've been wanting to do the Grandeur Peak fun run for several years now, but up until this year I've not been confident enough in my fitness. This year is the first year since getting back to running that I've been able to meet every goal I've set for myself and today's GP run actually exceeded my expectations.

But...

I laid in bed until well after 6am this morning debating whether I was actually going to run today's race. With thirty minutes until the start, I was still undecided. Unlike most races with the motivational factor of a use it or lose it entry fee, the GPFR is free so I'd nearly talked myself into laying in bed. None the less my inner voice reminded me of just how well this running season is going; how much I have invested in time, physical therapy, money and sweat and how much snurfing I have given up. So I drug myself out of bed, gulped down a banana, a gel and a glass of water and headed out the door.

When I arrived at the recommended parking lot, I was relieved to see a few other stragglers just arriving, and along with them I did a 'warm up run' to the start. I had barely signed in and handed over my donation check (charity) when I hear Eric shout 1...2...3... Go! And we were off, 3000' vertical feet of 28% grade climbing to the snowy summit.

Typically I shy away from the front and mid-pack and remain a back of the pack runner. Consequently I end up having to pass many people to find my place and get some space to settle in to a sustainable pace. Today I must have picked my spot well because I only passed four people on the way to the summit. Of course I was passed by twice that many. Several of which were doing their second loop of the course! Can you say bad ass mofo's? Wow!

The course was in great shape. Not too muddy and not at all dusty. Its all single track so most folks were content not to pass and hold their place in the long caterpillar of early morning ascenders. Up, up, up we went in the shade as the sun rose on the other side of the peak. The temperature was perfect.

As we neared the top I began to feel stronger despite a touch of nausea I'd experienced at the start of the climb. We were on snow the last three hundred yards or so and the footing was good. At the summit my time was recorded, I took a quick look around then began the first of several refreshingly cool butt slides off the summit. Once off the upper ridge it was on, my favorite part of trail racing, the downhill! Classic spring downhill, rock gardens, mud and muck, stream crossings, etc. I passed a few people, I was passed by a few people, I tried to stay with one of the guys from Wasatch Speedgoats (who was on his second lap of the course!) I kept in sight until the Pipeline trail and he was gone. It was about then that Jay Aldous and Mike Place passed me. I'm pretty sure that on top of helping organize the event, Jay was on a second lap of the course. Impressive!

Pipeline is great because its flat and I was able to just space off and run comfortably. In no time it seemed I was at “Bambi Hill” (I called it the Deer Hollows) and caught up to Mike. I was probably way to chatty with him going up the deer path, but he was nice enough to answer my many questions about some races I'm running this year. At the top I had to loose a layer and bid him another guy a happy downhill. Before long I caught and passed the other guy and caught up to Mike before he pulled away on a little up hill. Soon enough I was on the final run across the foothills and on to the finish.

It really turned out to be a great day. Particularly considering the torrential rains we had this past week. The course was great, the people I spoke with were nice and the overall vibe was really cool. Per my usual I didn't stick around after the race. I'm still trying to find my way around the social aspect of races, and large crowds. I thanked Eric as he recorded my time and congratulated Mike on a good run, then I split. My unofficial time was around 2:35, which is way under what I'd expected. I am so glad my little voice spoke up this morning and got me up and out the door.

Thanks to the MRC for a great event.

Cheers!

Black Mountain

2011-05-14T14:45:00.006-06:00

I was intending to run the Grandeur Peak Fun Run this morning, but it was thoughtfully postponed until next weekend, because a county weed pull was happening at the same time.

Still needing both a long run and some vert to keep my training on track, I opted for a run up to Black Mountain from Memory Grove. As an aside I wanted to get a feel for how likely I am to finish the Wahsatch Steeplechase under the six hour cutoff. I figured if I could summit (snow permitting) in under three hours, I'd be fine.

I parked near the capitol as I will on race day and walked a short trail down into Memory Grove. From there I started my watch and began the run up the paved road to the mouth of City Creek where the route becomes a proper dirt path. The trail is in great shape and initially easy to follow. I'd been up to Black Mountain previously, but this was my first time starting in City Creek. After the initial climb out of the canyon the trail splits off in a myriad of ways (as do most that intersect the BOSHO) and I almost went the wrong way. But when in doubt hop on the BOSHO and you'll eventually get your bearings.

Soon enough I was on familiar stretches of trail near the "Twins" and I'd settled into a comfortable pace. Because I always struggle on courses that start uphill it was nice to finally get my legs and lungs firing in unison and be able to jog most of the ups. Before long I made it to the real climb and stopped briefly top chat with a group of runners who were about to head back down. From here to the summit (both false and summit proper) it was all snow, with a few brief muddy sections. On the ridgline it was all snow where I followed the cornice line with ease almost to the summit. Soon the snow became punchy around the sharp rocks and trees and the prospect of a broken leg or serious puncture wound became a very real possibility.

I made it up in two hours and I feel really good about this time. Particularly given the condition along the ridge and crags. And with that, I settled in for eighty minutes of quad and hip thrashing downhill back to City Creek. Yep, I made it back in an hour twenty. Aside from the expected aches and little nags I feel fantastic and I'm confident I'll make the Steeplechase cutoff with time to spare.

2011 Tour De Brewtah

2011-05-08T20:11:00.009-06:00

Yesterday was the second annual Tour DeBrewtah bike ride. I've listed it in my race schedule, but its really about having fun and fundraising. True, it is a race to get to each brew pub before the cutoff time or go thirsty, but its still about seeing the city, visiting breweries and getting some exercise with friends.

Naturally, we outdid oursleves this year by adding unofficial beer stops and contninuing the ride long into the evening (An overachievment I paid dealer for in the wee hours of this morning).

Here are some interesting photos from the extended ride....

Second Home

2011-05-04T19:49:00.005-06:00

Waking up to six inches of snow on April 30 might have been another spoiled weekend for much needed training runs, but I had a plan. After piling the last bits of camping gear in the truck, Kiva and I set off for the desert.

After a mellow and uneventful drive south, we rolled into Price Utah about noon to blue skies and sunshine. Stopping to grab a growler at Grogg's, my excitement was only slightly dampened by a bitter cold wind. None the less we were away from snow and on our way to one of my favorite places. It was all good!

A short while later we were in Buckhorn wash taking in the spectacular geology as we made our way to our camp near the river. At camp it was still gusty, but the lack of clouds made it feel warmer than it actually was, so we spent the next couple of hours hiking around the foothills and along the river. I even broke out my fishing pole to work on my spin casting, although there are no fish in the river.

The sweet sunshine was short lived as thunder heads moved in dropping the temperature and increasing the cold wind. Needless to say we spent the next twelve hours napping, sleeping, reading, and eating in the relative comfort of the new camper shell. Not exactly what I had planned, but it was nice be in a place I love with high hopes for the next days forecast of clear skies and warm temps.

As usual Kiva wanted to get out of the shell at the first hint of light. Conversely I was content to remain in fetal position sealed in my sleeping bag to await the sun's direct rays. Naturally, I relented and set Kiva off to find her own adventure. Meanwhile I returned to cower in my down filled cocoon.

Soon enough, the sun popped out and it was sort of warm. As in “I'm not sure if I want to stay”, or just admit failure and return to the snowy Wasatch. Either way, a trip to San wouldn't be the same with out at least giving the river gorge trail a look. So we drove the short distance to the trail head and jogged up a tributary away form the river channel. This proved to be a great decision, as the wind was minimal and absent the high flowing river to put a chill in the air.

Kiva is past the days of unlimited distance running and challenging rock scrambling. Of course as any dog people know, she'd surely try out of sheer loyalty if I let her, but it leaves her unable to walk for nearly a day and it's just cruel. This being the case I jogged along letting her set the pace.

About two miles up canyon we found an old uranium “dug-out: camp in a rock uplift. From there I let Kiva follow her nose as we slowed to a hike and explored the rim country of Calf Mesa. After taking some photos and video we jogged the two miles back to the truck.

While making ready to leave we watched as two cow hands and a young cowgirl tried to coral a young bull. It was great entertainment watching the bull mess with them. He was clearly aware of the mischief he was causing and enjoying every minute of it. Definitely not your typical dumb ass range cow.

So, while it was still cold, and I still didn't get my long weekend trail run, it was a good trip to a beautiful place. I intend to return very soon and do a long loop run connecting this side canyon to Cane Wash in a 14 mile loop. This will include an ascent and descent of Calf Mesa via yet unknown routes. Presumably this will involve scrambling, free climbing and or scree fields. Perfect!

Cheers!

Amasa 6.5M

2011-04-10T09:51:00.010-06:00

When I registered for the Amasa Back Trail race back in January, I intended to camp through the weekend and enjoy a couple of days in the desert. Unfortunately, mother nature had other plans. As the day got closer the forecast seemed to get worse and worse.

Taking this and Kiva's recent troubles into consideration, I decided to get a room at the Kokopelli Lodge and play Saturday night by ear. This was a good call. Not only is the lodge dog friendly, super low key and eclectic, its off the main street, so it was very quiet as well. Kiva loved Kokopelli, and with a name like Kiva is it any wonder?

I was stoked to learn that my friend Raphael and his girlfriend were visiting from Switzerland and happened to be in Moab, so I met them Friday night for dinner and beers at the Moab Brewery. I really wanted to stay out late and party a bit with them, but the race required an early rise. So after a couple pitchers of good beer I bid them goodnight and turned in.

6am arrived quickly and I had just enough tim

e to pack up my stuff and make the drive out to Kane Wash road. Much less get breakfast or coffee! On the upside the weather was decent and I felt mentally and physically centered. At the check-in I chatted briefly with race director Chris Martinez then took Kiva along for a warm up jog. Before I knew it, it was time to line up.

The first mile, or so was on the dirt road leading up to the Amasa Back trail head. I felt really good on this gradual climb. (until I had to pull over and take a leak) No matter, any time I lost was made up on the short technical drop back to the creek. From there it was a gradual two mile ascent over sand, slick rock and challenging rock step-ups. All through the climb I kept an eye on my heart rate, keeping it below 160 so as not to blow up before the downhill. (In hindsight I should have pushed harder on the climb).

As things leveled off the view to the south was spectacular with a sheer drop of around 800 feet just off the left side of the trail. At this point the trail became very technical on a slight downhill. This got me so pumped up I just wanted to run as hard as I could and powered through to mile four and the aid station.

I took my time getting some electrolyte potion, thanked the volunteers, then more or less sprinted to the top of the downhill section.

The two mile descent hugging the hillside above the Colorado river is very technical, but its where I am at my best. I didn't leave anything in the tank on the descent and went all in. My body felt fantastic and my footwork allowed me to fly down the mountain. So unbelievably fun!

At the bottom of the downhill and just before the finish there was a waist deep stream crossing where the Colorado had back flooded into Kane Creek. This added a definite (and literal) cool factor to an already special course. I finished 1:05:24 for 2nd Masters Male, and sixth overall.

Kudos to my Physical Therapist Brendan for helping me sort out my calf and hip flexor issues. The combination of the myofascial release and solid training runs, combined with a phenomenal race course resulted in my most enjoyable race to date.

Shoe Review - Salomon Speed Cross 2

2011-04-03T09:40:00.010-06:00

Background: I've been wearing Salomon XA Pro's for six years and feel as though they are the near perfect shoe for me. They fit my foot very well and the speed lace system is indispensable.

My only complaints have been the quick wearing outsole and the lack of adequate heel traction on challenging descents. There was also a period from 2008-2009 where quality control was horrible (mostly failed stitching).

I've been eyeing the Speed Cross for a couple years now but have always felt I could get by with one shoe for both spring and summer trails, as well as road runs.

However, after having overcome several injuries that have plagued me in recent years I decided it was time to find shoes that better fit my individual running needs.

For spring trails, lingering snow and racing I decided to go with the Speed Cross 2. For road and casual running I chose the new Salomon CrossMax Neutral (Stay tuned for a review). I'll continue to run the XA Pro's for summer unless the X-max proves worthy of tougher trails.

First Impessions

Out of the box I was immediately impressed by how light the SPDX2 is. Not to mention the steezy color scheme.

Slipping into this shoe was like putting on a glove. Salomon's fit my foot well, but I usually size up by a 1/2 size. I took a chance on the SPDX2 and ordered my street shoe size and the fit is perfect! The padding is well placed.

Putting weight on the shoe felt a little weird at first, as the large soft lugs and narrow outsole feel a little tippy. I kept thinking I was stepping on a rock or something.

Despite its appearance, the outsole is very minimalist. There is no evidence of a rock plate and instead the shoe relies on the large lugs to keep the foot away from pointy rocks and other trail debris.

Trail Tests:

Day one I ran a short out and back equestrian trail along the Jordan River (Utah). The conditons were damp sand, gravel and mud with no climbs and a couple of death defying leaps across flooded streams. The SPDX2 felt grippy and fast, but the feel of the lugs and narrow outsole remained unfamiliar.

Day two I headed to the foothills of the Wasatch Mountains for some hill work. This consisted of very technical scree and bouldering as well as muddy, root strewn game trails. The SPDX2 was a machine!

I have struggled every spring with these very conditions and either became discouraged, or injured. Being able to run with abandon was liberating to say the least. My discomfort with the tall lugs and narrow outsole were quickly put to rest after running down a class 4 rock outcrop at speed.

Day three I ran the Antelope Island Buffalo Run 25K. Conditions were damp sand, sloshy mud and scree with a variety of ascents, descents and long flats. As expected the SPDX2 excelled in the wet and sticky and the soft outsole made "tip toeing" boulder fields a breeze. The flats seemed a bit unforgiving, but I attribute this more to my lack of fitmess and ongoing PT than the shoes.

Day four I decided to go check out the conditions in the "deer hollows" (e.g. Grandeur Peak Loop). This trail section is mostly up/down, consisting of a narrow root strewn game path winding its way up a water course. The lower section had lots of winter deadfall and the top section was still snow covered.

Again traction was confidence inspiring and bomber and was even better on the descent. Whoohooo! (Note, when water gets in this shoe, it is reluctant to let it out. Better go with gaiters.)

Day five. Having enjoyed the deer hollows so much, I decided to do the Grandeur loop in its entirety. This ten mile course begins with a burly 3000' ascent in roughly two miles.

The lower 30% of the ascent was damp dirt and rock with the middle section being sporatic snow and minor scrambling.

The final 20% to the summit was deep boot packed snow. Again I didn't have gaiters and paid the price with soggy feet.

From the summit there is a two mile descent into MillCreek Canyon. Off the summit there was even more deep snow with more frequent post holing. Once of f the ridge the trail became a hodge podge of mud, scree, deadfall, snow and ice, and again the SPDX2 excelled.

Once in MillCreek, the next section is a very flat with equal parts soft forest path and sharp technical scree. It was during the later that I felt the absence of a rock plate in the SDPX2 outsole.

When the trail is entirely made of small sharp rock shards, its inevitable that the lugs arent going to protect the feet 100% of th etime. I'd say protection was about 80-90%, although each runner's foot dexterity will ultimately determine this.

After a mile or so off flats I hit the final climb up the game trail to the deer hollows. This went as expected and the SPDX2's were solid on each and every step.

The final descent on tired legs was about as enjoyable as a 35°, 1K snow, ice, mud descent could be and I certainly would have been walking it in a lesser shoe.

Summary...

Light and fast.

TRACTION for days! Not only in the obvious mud and snow, but the outsole material doesnt slide off of rock like so many other shoes.

True to size, glove like fit.

Huge speed lace garage for those that still havent figured out how to store Salomon speed laces.

Not a water shoe!. While it doesnt drain well, it does dry well due to minimal padding in the fore foot. For frequent snow crossings I'd recommend a gore-tex gaiter.

Buffalo Run 25K

2011-03-26T14:38:00.004-06:00

Photo: Bradley K Johnson

Its been a very challenging couple of weeks, so there isn't much to tell about the race I ran today. My attention has been on my best friend Kiva and making sure she gets the best care, while still meeting my work deadlines. It was challenging and training runs just didnt seem that important.

Despite these challenges, it would be negligent of me not to mention how awesome and well organized the race was. Particularly considering it is four races (25K, 50K, 50M and 100M), spanning two days.

Kudos to RD Jim Skaggs and all of the volunteers. I'm already looking forward to next year. You guys rock!

Despite the chill atmosphere and all the great participants I felt terrible the entire race and bailed shortly after crossing the finish line. My unofficial time of 2:43:53 was under my goal, so I'm not disapointed.

My discomfort pales in comparison to what Kiva has been through and her cheerful demeanor in the face of all her discomfort is what kept me going.

In any event, I highly recommend this race to anyone looking for a cool trail run, or wanting to give trail racing a try.

Cheers!

Island

2011-03-13T20:17:00.003-06:00

I haven't done a long run (or trail run), for several weeks. In fact, most of my physical activity has been limited to myofascial release and strengthening exercises prescribed by my physical therapist...

What little running I've done has been very relaxed, yet deliberate. Focusing on my form, so as not to aggravate my calves. I've also been concentrating on keeping my heart rate in the mid to low aerobic zone. Which means I move really slooooowly...

With temperatures forecast to be in the high fifties, I headed out to Antelope Island to have a look at the Buffalo Run 25K course and get back to running on some dirt. The weather and the island did not disappoint...

Although I took a few wrong turns, I covered the approximate race course and I managed to run about 25K without any lingering pain in my calves (or anywhere else). I was diligent with hydration and kept on top of my caloric needs. To the credit of my HRM training I was able to give a 75-85% hard effort the last quarter mile without having to pull up, or fade. All told I finished my modified course in 2:50:18...

I think I could shave about 20 minutes off this time considering I took many photos and picked up what little trash I found (one gel packet and a ½ box of cigarettes). Yep this place is spotless. The Tri-Canyons could really take a lesson from the Island and those who recreate there...

I felt so good after getting back to Salt Lake that my pooch and I went for a barefoot run at the park...

Strawberry Fields

2011-02-22T08:01:00.008-07:00

Being a teenager in the Uintah Basin during the 70's and 80's was pretty dull, so traveling to Salt Lake City was a necessity, if for no other reason than to maintain ones adolescent sanity.

It was during these many trips that this fledgling snowboarder became fascinated with a range of smooth, mostly treeless mountains near Daniels Summit.

Although the desire to ride these mountains has remained with me for many years, it wasn't until I started splitboarding that the possibility of doing so became realistic.

So this past weekend with the new Voile V-Tail 90 in hand I decided to take a chance and made the drive east to this coveted zone.

The Zone (It's a helluva a walk if you want to go there)
Swish!
Open
Curl
Lotsa Lines
Perfection
Voile V-Tail 90

Salt Lake Track Club 10K

2011-02-12T13:53:00.006-07:00

This morning was the second race in the Winter Classic 30K Series. The race followed the same unremarkable course as the 5K, out and back along the I-80 frontage road near Saltair.
At least today was a beautiful morning and I was able to snap a few decent photos prior to the race.

As usual I started mid pack only to end up working my way through the folks that go out too fast and and get bunched up at the start.

Around mile one I found some space and settled into a pace that my HRM indicated to be about 90% of my maximum heart rate. I figured I'd see how long I could maintain it before coming apart. My first split was just under eight minutes.

Through miles two, three and four I latched onto a group keeping a pace that required I continue to maintain my 90% effort, the goal would be to stay with them as long as I could.
At mile five the group splintered with two guys pulling away for good and me passing the other three. I gave it everything I could to hang with two breakaway guys, but I didn't have enough in the tank.

I maintained sub eight minute splits through the finish and came in way under my goal of 55:00, with an unofficial 48:44.

Despite exceeding my goal, my damn calves hurt pretty bad through miles five and six. This is disconcerting because I've had some real success in recent weeks with long stretching sessions and zero soreness after trail running.

Hopefully I'll get some relief/answers next week when I see a Myofascial Release specialist.

Goats and Coasters

2011-02-07T21:11:00.004-07:00

I was just cruising around on the interwebs and noticed the stats for the Speed Goat 50K...

"20,000 combined vertical starting at 8000 feet above sea level".
Oh lordy, this is going to hurt badly...

Hmmm? I wonder If they'll have begun construction of the F'n roller coaster by race time?