7/8 - 10.6 miles. 3:07:25. 2650'v. Lower Bear Creek Trail. Easy with Richard.
7/9 - Rest.
7/10 - 4.3 miles. :49:33. Stagecoach.
7/11- 3.59 miles. :36:17. Stagecoach.
7/12 - 2.30 miles. :26:42. Stagecoach.
7/13 - Rest.
7/14 - Rest. Travel to Leadville. Set up camp, eat and relax.
7/15 - Leadville Silver Rush 50 Mile. 47.5 miles. 9:49:56. 7,382'v.
7/16 - Rest. Despite feeling completely thrashed after the race yesterday, I felt pretty good when I woke up the next morning. My legs didn't start feeling sore until around noon the next day and then pretty rough in the afternoon. Slept OK that night but could feel my legs. Took an extra round of Juice Plus and drank alot of juice and berries for anti-oxidants.
7/17 - Rest. Pretty sore, primarily in the quadraceps but not so much anywhere else. A little soreness on top of my left foot. Slept like a champ.
7/18 - 3.42 miles. :39:08. Stagecoach. Easy road run felt awesome. Legs really weren't sore today at all. Just fatigued a bit but the run seemed to help shake out the cobwebs.
7/19 - 4.39 miles. :45:05. Stagecoach. Ran a few easy miles after starting out a little quick. Legs feel pretty good at the beginning of the run but after a while they felt a little dead. Walked a little, too.
7/20 - Rest.
7/21 - Spring Creek Memorial Trail Run. 9 miles. 1:17:24. My third year running this race and I just love it. This year, the field was much smaller and alot of fast people didn't show up so it was anybody's race up front. Local Austrian-stud-speedster, Harald Niedl, who always seems to finish in the top five of whatever race he's in, finally scored a win in 1:11. Followed by high school stand-out runner, Chris Zirkle. I was feeling good and went out fast at the start, running in 4th, but knew the pace was too hot for me and even asked if anyone wanted to pass as we rolled down the first hill, across the first bridge and onto the gradually uphill rocky trail. Several people passed me before we made the climb up to the actual Spring Creek trailhead. I eased into a strong powerhike once we turned off the single track and started up Elevator Shaft, a steep drainage that course follows for a few hundred vertical feet. I opted not to pass immediately and stayed behind a few people to keep my breathing and heart rate down and felt really good the entire climb through the ferns and aspens. There were several trees downed along the course but even the tallest ones didn't really impede my ascent as I began to alternate running into my climb. I passed about 4 runners on the climb and soon caught site of Walter McGill as we made a gradual descent through the trees on a somewhat rocky trail. I could see Kelly Heany about 15 yards in front of Walter. About a mile later, we all emerged from the forest together and turned on a dirt road to leave the Tatanka Ridge property. We lamented running the dirt road up to Dry Lake as our least favorite part of the race. Having done this race a couple of times now, I know that the 3/4 mile dirt road climb can be really tough. It's a grind and there is one spot where you can't see around the corner but it looks like you are at the top and then you go a little farther and see the road just keeps going up. By this time another runner had caught us, so the four of us relaxed a bit and we talked a little bit as we ran. A few minutes later, we finally reached the Dry Lake parking lot and I sped up to be the first one on Spring Creek Trail. I was feeling really good as we started the 4.5 mile descent to the finish and I love to run this trail downhill. It's just a blast. There are 13 bridges that you cross as the dirt trail snakes it's way through aspen and pine trees, rocks, logs, ferns and water. There are a few small ascents along the way but overall the trail drops a couple thousand feet over those 4.5 miles. It's sublime. The rest of the way down the trail, I just tried to maintain a fast but in control cadence. In last year's race, I ran the down hill too hard and the last mile or so really hurt. I wanted to avoid that this year and be able to run strong at the end and enjoy the experience. Cruising over the final miles of the course, I just felt rock solid and kept wondering if I should push harder or maintain. I found myself wishing someone was close enough behind me to scare me into running faster. In the end, I'm amazed at how my legs have recovered from Silver Rush because I felt I could have run faster. My legs just felt that solid. In hindsight, I wish I had worn a watch for this race. I ran by feel today and even when I was going hard I was pretty much in control. If I had worn a watch, I would've set split-time goals for the ascent and descent and pushed harder to make those goals. If I had pushed a little harder at any time during the race I'd be able to claim a PR for the course instead of finishing five seconds slower than last year! Oh well, I finished sixth. Top ten three years in a row! Woo-hoo!
7/22 - Rest. Ahh. Feels good to stay home and relax.
The last couple weeks have been pretty solid. I had a nice taper going into Silver Rush and the legs felt good and delivered on race day. I knew I was capable of posting a sub-10 finish and I ran a smart enough race to make it happen, even if I had a rough spot at the end. I think my troubles really stemmed more from the nutrition end and not fitness because I still had leg strength but was just feeling lousy in my stomach and head. Between the altitude and heat, I was lacking adequate electrolyte intake because I kept watering down my Gatorade over the last 2.5 hours. The nausea was a real eye-opener though. In a way, I'm glad I experienced that so that I know what will happen if I fall behind on fueling. Lesson learned there.
Recovery after the 50 was also the best it's ever been. I was feeling it Monday and Tuesday, after the race, but ran easy on Wednesday and Thursday, without any discomfort. Friday off seemed like enough rest to run hard at Spring Creek and I'm just a little sore (mostly hamstrings) and fatigued today (Sunday). With less than two months until Run Rabbit Run, I will keep up with my 3 scheduled maintenance runs during the week and long runs on the weekend. I'm hoping to work out a 40-mile wilderness run with Richard Williams in mid-August, that will be my last long run before RRR. The only race I might do in August is Continental Divide but as much as I like that race, I'm not 100% sure that will register.
Showing posts with label Spring Creek Memorial Trail Run. Show all posts
Showing posts with label Spring Creek Memorial Trail Run. Show all posts
Sunday, July 22, 2012
Monday, July 25, 2011
Weekly Summary: July 19 - 25
7/19 - Off. Blah. Should've run.
7/20 - :36.xx. ~200'v. Stagecoach. Ran the trail down towards the lake and back. Worked hard on all the uphills and recovered on the downs. Good, short effort.
7/21 - Off. Second day this week that I didn't run simply because my attitude sucked after work. Like most people, I hate my job most days. Unfortunately, it affects my running way too often. Not winning!
7/22 - 2.0++ miles. 19:00. ~150'v. Stagecoach.
7/23 - 9 miles. 1:17.24. 2500'v. Spring Creek Memorial Trail Run. My second time running the Spring Creek race was just as fun as I remember it being the first time. The newspaper reported that 180 runners showed up to run to run either the 9 miler or the 5K race. It was another gorgeous, sunny morning and I was definitely eager to run this race again. I had a bone to pick with the course after getting lost last year and I was also excited to see if I could better my previous time. The race had the same fun, trail run vibe and I was really glad to see my friends Bronwyn and Derek running this year. There were all sorts of runners on hand. A couple of fast guys from Ft. Collins and one from Denver (the eventual winner), joined a few of Steamboat's speedsters at the front of the pack and visitors and locals alike all lined up for this annual romp through the woods. At the start, I went out a little hotter than I usually go and settled in behind the lead pack before watching the fast guys get smaller and then, disappear altogether. The first mile is relatively flat (slightly uphill) but miles 2 - 4 feature two very steep, unimproved single track climbs through the aspens with several downed trees to climb over. I kept the tempo quick, hiked the severely steep sections and was only held up by having to re-tie my shoes a couple times. Once on the dirt road up to Buffalo Pass, I still ran a steady pace and made it to the Dry Lake parking lot in just over 45 minutes. I felt like I had pushed it a little hard on the ascent but I was stoked to be starting the 5 mile downhill part of the race. I picked a fast pace and tried to just let gravity do the work as I ran my way down the course. The trail was in great condition, tacky and fast. Thus far, I had pretty much run the entire race by myself. With a couple miles to go, I was caught from behind by Greg Joyce (whom I beat by 30 seconds last year!) and I could tell that he was running stronger than I. Once we hit the wider part of the trail, I moved to the side so he could pass and I tried to hang with him to the finish. He just had too much left and I slowly drifted further behind. I dug down deep to finish strong and still managed a big smile on my way to the finish line. I was the 10th runner across the line (6th, 30-39 year old) and kept my Running Series streak of top 10 finishes alive. I bettered my time on the course by 1 minute and 49 seconds but still felt like I faded too much in the end. I'm sure that my endurance was much better last year because I had so many long runs under my belt. This year my short distance running and focus on speed helped me keep my legs turning over fast even though I didn't have the "deep miles" lungs and legs. Big up to Derek McClung who ran a respectable 1:28.14, getting in under his 1:30 goal just a week after riding 114 miles in the Tour de Steamboat. Awesome job, buddy! Bronwyn's 1:44 on this gnarly course is nothing to sneeze at either. Next race: Aug 6 - Mt. Werner Classic (12 miles, 4775'v.).
7/24 - 1:10.xx. ~400' v. Stagecoach. Fantastic sunny run around the south shore with Katy. The wildflowers are off the hook right now! Katy's longest run in a while and it was just wonderful being out with her for more than a couple miles.
7/25 - 10+miles. 1:35.xx. ~500'v. Stagecoach. Out and back run from the house down to the dam and then about another mile or so. Wanted to get in a longer run in preparation for Mt. Werner in a couple weeks.
Weekly Totals: ~30 miles. ~2950' vertical.
7/20 - :36.xx. ~200'v. Stagecoach. Ran the trail down towards the lake and back. Worked hard on all the uphills and recovered on the downs. Good, short effort.
7/21 - Off. Second day this week that I didn't run simply because my attitude sucked after work. Like most people, I hate my job most days. Unfortunately, it affects my running way too often. Not winning!
7/22 - 2.0++ miles. 19:00. ~150'v. Stagecoach.
7/23 - 9 miles. 1:17.24. 2500'v. Spring Creek Memorial Trail Run. My second time running the Spring Creek race was just as fun as I remember it being the first time. The newspaper reported that 180 runners showed up to run to run either the 9 miler or the 5K race. It was another gorgeous, sunny morning and I was definitely eager to run this race again. I had a bone to pick with the course after getting lost last year and I was also excited to see if I could better my previous time. The race had the same fun, trail run vibe and I was really glad to see my friends Bronwyn and Derek running this year. There were all sorts of runners on hand. A couple of fast guys from Ft. Collins and one from Denver (the eventual winner), joined a few of Steamboat's speedsters at the front of the pack and visitors and locals alike all lined up for this annual romp through the woods. At the start, I went out a little hotter than I usually go and settled in behind the lead pack before watching the fast guys get smaller and then, disappear altogether. The first mile is relatively flat (slightly uphill) but miles 2 - 4 feature two very steep, unimproved single track climbs through the aspens with several downed trees to climb over. I kept the tempo quick, hiked the severely steep sections and was only held up by having to re-tie my shoes a couple times. Once on the dirt road up to Buffalo Pass, I still ran a steady pace and made it to the Dry Lake parking lot in just over 45 minutes. I felt like I had pushed it a little hard on the ascent but I was stoked to be starting the 5 mile downhill part of the race. I picked a fast pace and tried to just let gravity do the work as I ran my way down the course. The trail was in great condition, tacky and fast. Thus far, I had pretty much run the entire race by myself. With a couple miles to go, I was caught from behind by Greg Joyce (whom I beat by 30 seconds last year!) and I could tell that he was running stronger than I. Once we hit the wider part of the trail, I moved to the side so he could pass and I tried to hang with him to the finish. He just had too much left and I slowly drifted further behind. I dug down deep to finish strong and still managed a big smile on my way to the finish line. I was the 10th runner across the line (6th, 30-39 year old) and kept my Running Series streak of top 10 finishes alive. I bettered my time on the course by 1 minute and 49 seconds but still felt like I faded too much in the end. I'm sure that my endurance was much better last year because I had so many long runs under my belt. This year my short distance running and focus on speed helped me keep my legs turning over fast even though I didn't have the "deep miles" lungs and legs. Big up to Derek McClung who ran a respectable 1:28.14, getting in under his 1:30 goal just a week after riding 114 miles in the Tour de Steamboat. Awesome job, buddy! Bronwyn's 1:44 on this gnarly course is nothing to sneeze at either. Next race: Aug 6 - Mt. Werner Classic (12 miles, 4775'v.).
7/24 - 1:10.xx. ~400' v. Stagecoach. Fantastic sunny run around the south shore with Katy. The wildflowers are off the hook right now! Katy's longest run in a while and it was just wonderful being out with her for more than a couple miles.
7/25 - 10+miles. 1:35.xx. ~500'v. Stagecoach. Out and back run from the house down to the dam and then about another mile or so. Wanted to get in a longer run in preparation for Mt. Werner in a couple weeks.
Weekly Totals: ~30 miles. ~2950' vertical.
Saturday, July 24, 2010
Spring Creek Memorial Trail Run Race Report
I can't believe I've been neglecting the Steamboat Springs Running Series for so long. If the other races they put on are as well organized and fun to be at as this one was, then I'm going to be a regular (at least, for trail races)!
I parked my truck at Steamboat Springs High School and ran a little more than a half mile to the start/finish to pick up my race number. It was cool and sunny at 7:30 a.m., perfect weather for a run. I saw Katy, who was volunteering as a 5K timer, picked up my race number and walked around to stay loose. There was a great turnout. Katy told me that the race had sold out: 100 runners. A few minutes before the start, I made my way to starting line and chatted for a minute with a guy visiting from San Francisco (yeah! Big up, S.F.) Last minute instructions about course markings (which I should've listened to better!) and we were off.
I was really pumped to be running my shortest race of the year. Knowing that I would be done in a little over an hour (I was shooting for 75 minutes), instead of 6 or 10 or 12 hours, made the run seem all the more casual. I felt healthy enough to run a fast time but didn't want to go so hard that I might hurt myself.
The run starts off with a very short climb and descent and then runs ever so slightly uphill along the creek for about a mile. Here, I settled into the second pack of runners and watched the fast guys go blazing ahead of every one else. I felt really comfortable and smooth. We made the short but steep climb up to Spring Creek Trail (proper) and started off into the woods. About 100 yards later, we cut hard up the hillside in a drainage that went up, up, up. I didn't even bother trying to run it. I noticed the woman in front me trying for a while but she just got tired. My hike was plenty fast enough and I stayed behind her for a few more minutes before making a move past her and the next two runners. I picked up the pace and felt good as we neared the 2.5-3 mile mark. It was very thick forest with lots of chest high grasses, branches, roots, mud and downed trees everywhere. Super fun ascent! Ahead, I could see the last two runners of the chase pack about 100 yards ahead of me. I was certain I'd be able to catch them at my current pace.
About a minute after thinking this, I missed a race trail marker and made a wrong turn up a game trail and into the woods. About 20 or 30 seconds later, when I didn't see any more markers, I knew I had made a mistake but had no idea where the trail was. (Oh shit!) Then, I see two guys following me...uh oh. I yell back, "I'm not on the trail!" About that time, I hear, "The trail's over here!" coming from another runner. (Ahhh!) I started laughing and bushwacked my way back across to the proper trail. (Rats!) I wasn't upset, though. On the contrary, I thought that little miscue made the race that much more fun and adventurous. I had to be the only person who was laughing as they climbed up that steep, forest trail.
Still, I lost a few minutes and had to pass a few runners on the tight, uphill trail to regain some running room. Once I settled into this position, I didn't see any other runners for a couple miles. I finished this first big climb and opened up my stride on the next downhill. This was a fast mile-plus on a primitive wide trail. Mostly forested but punctuated with one nice meadow. As I ran down to a dirt road, I saw a water stop and passed it, making a left turn. I asked and the girls at the stop told me the last runner came through about 20 seconds ahead. The course came off of the Tatanka Ridge property and turned onto Buffalo Pass Road right after here and I began the uphill, mile or so run up to Dry Lake on the road. At this point, a runner comes up behind me and we talk a little. (Well, I talk alot but he seems pretty winded. Can't blame him, though. That climb was intense.) I run ahead of him at Dry Lake and begin the sweet 4 mile descent down Spring Creek Trail. I passed the aid station saying, "Thanks for volunteering!" to the person manning the table and they shout back an encouraging, "Have fun!" I do.
Once on the downhill, I just let gravity do it's thing. I let the trail pull me down it's meandering course. I cruise through the woods, over the rocks and across 13 man made bridges that span Spring Creek. You should have seen the frickin' smile I had on my face. I was so aware of it! It's a sublime feeling to just let your mind and legs go and spin downhill. At times, it's like I'm not even there. Only the trail exists.
I passed one runner around the 5.5 or 6 mile mark who reeled me in again with about two miles to go. I started talking to him to see how winded he was and he was happy but didn't want to talk too much. I took this as a sign of fatigue and pushed the pace to see if he wanted to run with me. He didn't take and over the last couple miles I pulled away from him. I looked at my watch earlier and saw I wouldn't make my 75 minute goal and just tried to run hard at the end. As I neared the finish line, I heard her voice and looked over and saw Katy at the finish line with a big smile on her face. I crossed the finish and gave her a big hug. I didn't bother listening for my time or placing because I didn't care at the moment. I had just had so much fun, I just wanted to tell Katy all about the race and talk with some of the other runners. (For the record, I think I finished in 79:13 (9th place!) so 75 wasn't a bad guess. Maybe if I hadn't made that wrong turn...)
It was so much fun to run a race on a trail that I get to do all the time. I saw a few familiar faces and made a couple new acquaintances. The race seemed to have a real hometown vibe to it. Katy said a family finished 1 through 5 in the 5K. How cool is that? I'm going to volunteer to work at some the races I don't run in order to get more involved in the local running community. There are some great people involved in it and they definitely showed up today at Spring Creek!
Earlier in the week, to tune up for this race and recover from the last, I did a VFF run on Spring Creek on Tuesday (6.3 miles, 1:02), then a fast 8.2 miles, 1:12 on Wednesday. I did have some new pain on the top of my right big toe at the end of TRT, now it's worse. So the recovery part didn't go so well. I'll have to take a couple days off from running to avoid a more serious overuse injury. Need to go swimmin'!
I parked my truck at Steamboat Springs High School and ran a little more than a half mile to the start/finish to pick up my race number. It was cool and sunny at 7:30 a.m., perfect weather for a run. I saw Katy, who was volunteering as a 5K timer, picked up my race number and walked around to stay loose. There was a great turnout. Katy told me that the race had sold out: 100 runners. A few minutes before the start, I made my way to starting line and chatted for a minute with a guy visiting from San Francisco (yeah! Big up, S.F.) Last minute instructions about course markings (which I should've listened to better!) and we were off.
I was really pumped to be running my shortest race of the year. Knowing that I would be done in a little over an hour (I was shooting for 75 minutes), instead of 6 or 10 or 12 hours, made the run seem all the more casual. I felt healthy enough to run a fast time but didn't want to go so hard that I might hurt myself.
The run starts off with a very short climb and descent and then runs ever so slightly uphill along the creek for about a mile. Here, I settled into the second pack of runners and watched the fast guys go blazing ahead of every one else. I felt really comfortable and smooth. We made the short but steep climb up to Spring Creek Trail (proper) and started off into the woods. About 100 yards later, we cut hard up the hillside in a drainage that went up, up, up. I didn't even bother trying to run it. I noticed the woman in front me trying for a while but she just got tired. My hike was plenty fast enough and I stayed behind her for a few more minutes before making a move past her and the next two runners. I picked up the pace and felt good as we neared the 2.5-3 mile mark. It was very thick forest with lots of chest high grasses, branches, roots, mud and downed trees everywhere. Super fun ascent! Ahead, I could see the last two runners of the chase pack about 100 yards ahead of me. I was certain I'd be able to catch them at my current pace.
About a minute after thinking this, I missed a race trail marker and made a wrong turn up a game trail and into the woods. About 20 or 30 seconds later, when I didn't see any more markers, I knew I had made a mistake but had no idea where the trail was. (Oh shit!) Then, I see two guys following me...uh oh. I yell back, "I'm not on the trail!" About that time, I hear, "The trail's over here!" coming from another runner. (Ahhh!) I started laughing and bushwacked my way back across to the proper trail. (Rats!) I wasn't upset, though. On the contrary, I thought that little miscue made the race that much more fun and adventurous. I had to be the only person who was laughing as they climbed up that steep, forest trail.
Still, I lost a few minutes and had to pass a few runners on the tight, uphill trail to regain some running room. Once I settled into this position, I didn't see any other runners for a couple miles. I finished this first big climb and opened up my stride on the next downhill. This was a fast mile-plus on a primitive wide trail. Mostly forested but punctuated with one nice meadow. As I ran down to a dirt road, I saw a water stop and passed it, making a left turn. I asked and the girls at the stop told me the last runner came through about 20 seconds ahead. The course came off of the Tatanka Ridge property and turned onto Buffalo Pass Road right after here and I began the uphill, mile or so run up to Dry Lake on the road. At this point, a runner comes up behind me and we talk a little. (Well, I talk alot but he seems pretty winded. Can't blame him, though. That climb was intense.) I run ahead of him at Dry Lake and begin the sweet 4 mile descent down Spring Creek Trail. I passed the aid station saying, "Thanks for volunteering!" to the person manning the table and they shout back an encouraging, "Have fun!" I do.
Once on the downhill, I just let gravity do it's thing. I let the trail pull me down it's meandering course. I cruise through the woods, over the rocks and across 13 man made bridges that span Spring Creek. You should have seen the frickin' smile I had on my face. I was so aware of it! It's a sublime feeling to just let your mind and legs go and spin downhill. At times, it's like I'm not even there. Only the trail exists.
I passed one runner around the 5.5 or 6 mile mark who reeled me in again with about two miles to go. I started talking to him to see how winded he was and he was happy but didn't want to talk too much. I took this as a sign of fatigue and pushed the pace to see if he wanted to run with me. He didn't take and over the last couple miles I pulled away from him. I looked at my watch earlier and saw I wouldn't make my 75 minute goal and just tried to run hard at the end. As I neared the finish line, I heard her voice and looked over and saw Katy at the finish line with a big smile on her face. I crossed the finish and gave her a big hug. I didn't bother listening for my time or placing because I didn't care at the moment. I had just had so much fun, I just wanted to tell Katy all about the race and talk with some of the other runners. (For the record, I think I finished in 79:13 (9th place!) so 75 wasn't a bad guess. Maybe if I hadn't made that wrong turn...)
It was so much fun to run a race on a trail that I get to do all the time. I saw a few familiar faces and made a couple new acquaintances. The race seemed to have a real hometown vibe to it. Katy said a family finished 1 through 5 in the 5K. How cool is that? I'm going to volunteer to work at some the races I don't run in order to get more involved in the local running community. There are some great people involved in it and they definitely showed up today at Spring Creek!
Earlier in the week, to tune up for this race and recover from the last, I did a VFF run on Spring Creek on Tuesday (6.3 miles, 1:02), then a fast 8.2 miles, 1:12 on Wednesday. I did have some new pain on the top of my right big toe at the end of TRT, now it's worse. So the recovery part didn't go so well. I'll have to take a couple days off from running to avoid a more serious overuse injury. Need to go swimmin'!
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