Tuesday, July 16, 2013

Leadville Silver Rush 50 Crew Report

As I mentioned in my previous post, I was supposed to be running this race with my friends. Instead, I was forced to join them as crew while they took on the Leadville Silver Rush 50. The four runners I crewed were Mike, Jon, Chuck, and Steve.

Left to right: Mike, Jon, Chuck and Steve crewing me
Mike is the newest member of our running crew and a laid back guy. While he has run his share of quality road races, Mike seems to have found a new home running on the trails. His wife was actually in Leadville to crew for him, but I hoped I could assist him in some way on his first 50 mile attempt. It was a fun to hang with his family the entire weekend. It made me remember how great it is to have the support of your loved ones on a venture like this.

Jon is a long time running friend and has coached my son's soccer teams for years. He is a 3:01 marathoner and seemed motivated to do this race mostly as a new adventure as an opportunity to take a break from marathon racing. He is the most consistent runner of this group and really latched on quickly to the important parts of training specifically and nutrition.

Chuck is a colleague of mine and the most naturally talented runner of our group (a 2:42 marathoner). He spent most of the Spring training to run the Boston Marathon with a goal of 2:35 before being derailed by injury. My sense is that he enjoys the freedom and camaraderie of trail running, particularly since he has no peer among this group when doing race specific road runs! I was a bit surprised when he made some conservative decisions to back out of the Boston Marathon, calling the Silver Rush his "A race for the year".

Steve has become a very good long distance friend. We maintain pretty constant amount of communication even though he lives in Arizona. In March, I went down and ran the Old Pueblo 50 to be a part of Steve's first ultra. Due to injury, Steve wasn't able to run as well at Old Pueblo as he would have hoped. Afterward, I pushed hard to convince him to join our crew at Leadville. He also boasts a pretty stout 3:05 as a marathon PR.

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We all got lost in my bike race the day before, but it was down to business right afterward. Dinner was picked specifically to prepare for the race and there was very little beer consumed. Since I was pretty wiped out from the bike race, I didn't mind a relatively chill night and an early bed time. The house was stirring with anxious runners before 4 am the next morning and I could smell the fresh brewed coffee. I jumped up and went down stairs to see how everyone was feeling. It was just your typical pre-race anxiousness. Everyone fooled around with their gear and ate breakfast as they killed time, waiting for the departure to the start line. At 5:30-sharp, we drove over the start line and I wished them luck as they jumped out of the car.  The rest of the crew continued to the top of Dutch Henry hill to watch them start their adventure.
Watching the runners from the top of Dutch Henry

After some pre-race chatter from the race director and the National Anthem, they were off up the hill and past us. We immediately took off to the Printer Boy aid station where we would for nearly 2 hours before seeing Chuck come through.

Chuck was all smiles before his epic day

Jon looking business like
My daughter and crew member extraordinaire, Savannah, and I waited at Printer Boy anxiously for the guys. She and I reminisced about my 2011 adventure on this course while she showed me all of the bug bites she had acquired crewing me at the MTB race the day before. It was also a good time for us to chat with Mike and Chuck's wives and for me to tell them all the things I think I know about this race. I remembered being hot at this stage in the race in 2011, but it was overcast and down right cold right now.

A few days before the race, Chuck and I discussed his pacing strategy and I told him that a relatively safe bet was to take his marathon PR and multiply that by three, which gave us a target of around 8 hours for him, but that he'd have to have guts to go for it since he hasn't been able to train the way he'd like up until the last six weeks. He made a pace "band" with several splits and, just like he always does, he came in on the aggressive side of his pace band. He was a little less than two hours to this station and running in fourth place. When I told him he was in fourth place, he seemed surprised and it stoked his already hot competitive fire. It was a relatively quick stop and he was off down into the forest. I wasn't too concerned with his fast-ish split until the defending champion of the event came in 5 minutes later.

Savannah and I waiting for Chuck
Slim Shady barely breaking stride out of Printer Boy

Somehow I remembered my 2011 split into Printer Boy being two and a half hours (it was actually 2:45) and I assumed the rest of the guys would better that time. Thus, I was expecting them around 2:15 or 2:20 and it was a long wait until they arrived in 2:30 (which turned out to be the perfect split for them).  They came in holding hands to tease me and all in really good spirits.

Crew rookie me dropping Mike's water bottle
All smiles as they rolled into together
Down into the forest they go
After a slightly slower stop than Chuck, they all left down hill in good spirits ready to tackle the toughest part of the course -- the toughest part in my opinion anyway. Savannah and I jumped in the car and hurried down to catch them crossing California Gulch for another quick photo. (Mike stopped to take a rock out of his shoe so he was not in this photo).

Crossing over and headed for the dreaded miles 16-18
Savannah and I had planned to go into town and get coffee to warm us up. But Chuck asked us to head back to the house and get him a second Garmin. We ultimately bailed on the coffee shop knowing that Chuck was running fast. Plus, the parking at Stumptown is not ideal and we wanted to get their early for a decent spot that didn't require us to hike half a mile.

After we arrived we stood around and chatted, the sun had finally come out and it was becoming quite warm. The mosquitos were biting and we all applied sun screen and bug repellent. Thinking Chuck was going to be on pace for an even split 8 hour run, I expected him at about 10 am. Instead, he showed up at 9:30, only about 15 minutes behind the leader and still tied for fourth place. He ran up to the aid station and came back down to where we were. The first thing he did was complain, saying that "this is hard" and that he wasn't eating. I responded by telling him that he was going too fast and being irresponsible. I honestly felt he was going to blow up at some stage, particularly if he couldn't take in some calories. He basically refused all of our aid attempts but an energy drink and took off.

Chuck looking a little gassed only half way done
A Bing energy drink, the only relief he'd take
Heading out to see what he has left in the tank
Chuck left us and a few things became apparent: 1) we'd be chasing him all day and 2) the gap between him and the other guys was growing large. I tried not to worry Chuck's wife too much, but I was truly worried that Chuck was going to have some tough moments in the second half. We discussed strategies on splitting up so we could continue to crew both Chuck and the other guys. I told Jen that she would have to leave to go meet Chuck no later than 10:45, figuring he could be back at Printer Boy by 11:15. Fortunately, the other guys came rolling in starting around 10:20 am. Steve came in first and he looked strong and in control. He threw his sunglasses on the ground and Heidi accidentally stepped on them. I offered him my sunglasses, but he insisted that they were just bugging him anyway. Like Chuck, he didn't seem to need much aid, just a pep talk and he was off.

Steve polishing off his water as he arrived

Mountain man ready for a second half battle
Just a few minutes after Steve, Mike came rolling in and looked strong and in control. One funny thing that continued to happen all day was that Mike had a very similar looking runner about 5 or 10 minutes in front of him.  We were consistently fooled by this "doppleganger" until Heidi took control at Printer Boy. We gave Mike some food and water and applied some screen. He chatted briefly with his family before taking off.
Mike rolling into Stumptown

Mike had lots of support
Pouring cold water on Mike to cool him off
And just a few minutes later Jon came into Stumptown. His light-hearted nature from just a few hours earlier had disappeared. I know as well as anyone that the turn back out of Stumptown is always a little low, but Jon was also experiencing cramps in his calves that started along that dreaded climb during miles 17 and 18. That is one of the things that seems to be consistent when things aren't going well for him, so I grew a little concerned that it might have long lasting effects on his race. We put some screen on him and we chatted a bit about Chuck. Like me, I don't think he could decide if he should be impressed or worried about Chuck. He reported that they saw Chuck coming back up Ball Mountain, now in seventh place, and seemed to be struggling.

Jon trying to out run this Ford into Stumptown.
Looking toward Ball Mountain as we discussed Chuck's race
All in all in good spirits despite the cramps
At this point in the race, I thought thing were pretty much on target other than Chuck being so far out in front. Even with that, I couldn't tell if he was going to destroy this race or have a melt down, obviously hoping for the former. The other guys were all pretty much on target. Both Mike and Jon seemed to be grinding a bit to me. Steve just seemed solid and happy to be right here in the moment. They later explained that Steve was really hiking well and that seemed to be where his gap was opening. That made sense to me because he had  really emphasized hiking during his training. And, being from Arizona, this bit of exposed sunshine was likely to impact him the least. After they all left Stumptown, we took off quickly to try and beat Chuck back to Printer Boy.

We arrived at Printer Boy just as the second place runner was coming through. He is a local Leadville guy and a Leadman participant. Unfortunately, he would eventually finish in 3rd place. Within ten minutes, we saw Chuck's bright yellow shirt coming up the forest. It was about 11:15 and I no longer wondered whether this was the right strategy -- he was killing this race and in prime position to go for it. He was in 6th place, where he would remain for the remainder of the day. I offered him sunscreen and food. He would accept only a few gels and some fluids, choosing to drop all of his solid food. As he took off, I reminded him that the next 4 miles were the only hard miles remaining and to grind hard.

Returning uphill via the forest
Looking like a veteran as he emerged into Printer Boy
After Chuck left, Jen took both our daughters back to town for lunch. In our haste to chase four runners around, we hadn't been able to eat any real food! Heidi came in to wait for Mike and we just cheered on other runners as we waited for the guys to come in. The first one to come in was Steve, continuing on his theme of strong and in control for the day. Like Chuck, he chose to dump some food and even his entire pack. He took the bare minimum essentials and head on up the final climb. He had arrived in 6.5 hours and seemed dead on splits for a 9-hour finish. I offered him some sun screen, but he declined and informed me that every time he got close to 12,000 feet he was cold and using his arm sleeves.

All smiles and running strong
I was so happy for Steve to be having such a good race
Go uphill young man....
Before I saw either Mike or Jon, I received a text from Jon that said he was feeling better, but that I didn't need to wait for him before heading to the finish line. I wasn't quite sure what to make of that. I knew he didn't need anything from me as he carried a full pack of food all day, but I also wanted to be there to support him. I was worried that he was struggling badly and texted him back. He reported that he was starting to feel better and only a few minutes away. Relieved, I decided to stay and wait. It was about 12:40 and I guessed the earliest Chuck would finish was around 1:15 pm. In the meantime, Mike came rolling into Printer Boy. In an effort to distinguish him from his doppleganger, Heidi sent the kids down into the forest to run up with Mike. When we saw his son's bright orange shirt running up to the aid station we knew it was actually him. He reported that he wasn't feeling super hot, but he was still on pace for a terrific race and seemed in good spirits.
Coming up to the aid station with his kids
Still smiles despite hurting a bit
Three minutes after Mike, Jon came up the hill looking a little frustrated, but determined. He explained that pulling down his calf sleeves had eased the cramping and that he was eating bananas and oranges like crazy. In fact, he ran over to the aid station and crammed his face full of both. I once again gave him the status report all the other runners.
Determined and improving
Continuing to assault his stomach with potassium
Seeing Jon take off, our crewing was done. Now all we could do was head to the finish line and wait. We headed straight down and arrived shortly after 1 pm, when it began to rain on our long wait. Standing in the rain, the leaders began to trickle in to the finish line, usually separated by several minutes.  Finally, Chuck came into sight running along the crest of Dutch Henry just a little before 1:30. I told his daughter to wait for him and run into the finish. We started screaming his name from the bottom of the hill so he could hear us and the race announcer made a funny quip about "Chuck Radford's Cheering Squad" bringing him home.

Crazy talented and gutsy runner taking 6th place in his first ultra
As soon as Chuck arrived, it began to pour rain and we ducked into a picnic tent for shelter. At first, he was enjoying the cool rain. The joy of rain soon turned to freezing cold and he headed home to shower so he could get back to the finish line to see the others. The sun emerged back out and we all headed out from shelter to await the next runner. A little after 3 pm, Jon texted me that he had passed Mike and should be in within 20 - 25 minutes. That meant he hadn't passed Steve and we should see him soon. Sure enough, we saw Steve across the top of Dutch Henry and shouted his name for him to hear.

He waited 4 months for an opportunity to prove he was a good ultra runner
Twenty minutes later Jon came across the top of Dutch Henry and began pushing down the hill to try and break 9:30. In the process, he tripped and nearly put on a show for the entire crowd gathered to watch the finish line. He pulled out of it and finished in a dead sprint, later telling me that he had eaten nearly a thousand calories on the climb toward Iowa Amphitheater in an effort to finish strong. While I didn't teach him that, I was so proud to hear it because I have used that same trick myself.

Finished strong after a "Calorie Hail Mary"
Jon explained that Mike seemed to be struggling when he saw him, so our attention turned to worry as we awaited Mike. All of us wanted to see him at least break 10 hours, if not rally and finish strong. He indeed came into the finish before 4 pm, joined by his cute daughter. I hope he knows that her smile was worth the whole 10 hours! I have had my share of struggles in ultras, but I always remember what a joy it is to have my family come out and support me. I had been hanging out with them all day and could tell that they enjoyed supporting him immensely.

Persevered a tough last 10 miles to finish in solid sub-10 debut
After an hour of hanging out, eating, and recovering, we headed back into town for beer and a post race celebration. I don't know if any of these guys will run another 50 -- or maybe a 100? -- but they certainly should. It was a great weekend to be with good friend and talented runners. The memories will long out weigh results. Thanks guys! I learned a lot being a member of your crew.

Leadville Silver Rush 50 MTB - Race Report

I was supposed to be running the Leadville Silver Rush 50 with a group of friends this weekend. However, a knee injury left me in too much pain to run. Instead, I switched to the mountain bike race the day before just for the sake of adventure. I decided to write up a race report just for fun.

A quick bit of background: I first injured my knee in March. Earlier in the Spring I bought a cheap bike from Dick's Sporting Goods mostly just to ride to work and get a little aerobic work while I healed. Until this weekend, I had a total of 200 miles on the bike with my longest ride being only 23 miles with about 1500 feet of vertical. In other words, I was very unprepared for this adventure.

We arrived in Leadville the night before the race and hiked Hope Pass. Afterward, we decided to partake in some pizza and beer for dinner. Normally, I would not drink beer the night before a race. Seeing as how I wasn't really vested in the outcome, I went ahead and had six... or seven. Before bed, I put slime in my tubes and added a few recently acquired accessories to my Nishiki Alamosa mountain bike -- nothing but the bare essentials. My only real goal for the day was to finish and I hoped so badly that I wouldn't have to deal with a flat tire (or a wreck).

The one nice thing about a bike race is that it starts later than the run! I got to sleep in and have a real breakfast before the adventure. In fact, I even had a few cups of coffee. At about eight-thirty, we headed to the start line and found this mass of riders waiting for me (almost 700 riders). Not long after he dropped off my bike, Mike asked whether I had a quick release back tire, which of course my bike does not. He just chuckled and said he sure hoped I would not get a flat tire.

Standing there at the start line, I was much more nervous than I expected I'd be. The concept of riding a bike around for seven hours just didn't sound that appealing. But, in just a few moments after the National Anthem, the gun was off and I was suddenly pushing my bike up Dutch Henry hill.

Me and 700 of my closest friends....
One nice thing about taking on this adventure is that I am pretty familiar with the course. I was prepared for the grueling 10 mile uphill start, that is until about mile 8.5 when it became hike-a-bike for the most of the next mile and a half. Climbing seemed to be one of my strengths and I think I could have ridden quite a bit more in this area of the course, but I was behind a conga-line of hundreds of riders all walking their bikes. This was particularly frustrating because I can fast-walk/hike at a 14-16 min pace without much trouble, but I was snailing along at nearly 25 min miles with Sally, my bike. Once you reach the top, everyone just jumps on and starts flying downhill. I think I averaged something close to 20 MPH downhill toward Printer Boy. And, quite honestly, it was the easiest riding of the day. But the good riders were probably doing 35-40 MPH. My transition at Printer Boy was quick as I took in a few calories and water and then took off into the forest.

Me parked on Sally waiting for my crew
Looking like Donkey Kong on a bike as I leave Printer Boy
About to descend into the forest after Printer Boy

Leaving Printer Boy is fun on a bike as you cruise into the forest. I felt good but was leery of the big climb coming up. I rode strong for 2-3 miles before the climb along County Road 1 got really hard. And there I was hiking my bike again. This time was brutally hard and it was getting hot. I realized I wasn't eating enough or taking any salt pills and finally stopped to do so about halfway through the climb. The climb (hike) continued and at about mile 17 the leaders were ripping by me at about 30 MPH going home, nearly done. Ugh. It was about this point I decided that I wasn't really having any fun and thought about quitting at the turnaround. (Coincidentally, this section took the wind out of my sails in the 2011 run as well).

We finally crested the hardest part of the climb and I started snail riding toward Ball Mountain in time for more hike-a-bike! This was definitely the lowest point for me. I was sweating a ton (maybe that long sleeve wasn't a good idea?!), my stomach was queasy, and I knew the climb was toward the top of a steep descent that I couldn't really ride hard anyway. Sure enough, the top came and there was two-way traffic on a steep technical trail. Heading down the mountain, I was riding my brakes hard and the back tire of my bike was sliding around as I stuck one foot out and rodeo'd down the mountain. Scary. 

Before long that was over and the remaining miles into the aid station were technical but mostly easy to ride. I really wanted to stop when I arrived at the aid station. My crew told me later that I looked really low at this point. For some reason, in the words of Marshall Ulrich, I just wouldn't "listen to that voice and ring the bell". So I hiked my bike through the steep ascent to the aid station where Chuck filled up my pack and I got off the bike to stretch my legs. Then I coasted back down to my crew, drank a Red Bull and prepared for the return trip over Ball Mountain.

A little deflated as I coasted into Stumptown

Jon applying sun screen as I drank a Red Bull
I put on a good smile for my crew
After leaving the turnaround, there are a few good miles of riding and then some descending before you go back over Ball Mountain. I was mentally prepared for it and knew it was the hardest part of the race remaining. It was all super slow hiking but it went along pretty smoothly. Before I started the descent off of Ball Mountain, I took a gel and some salt pills so I could enjoy the mostly downhill riding for the next 5 miles. There were a few hike-a-bike sections between Ball Mountain and Printer Boy, but it was mostly riding. Coming back up through the forest toward Printer Boy it began to rain and I got to stay on the bike for the entire climb! I came in pretty mentally strong, gulped down a Red Bull and took off for the long, slow climb toward Iowa Amphitheater.

This climb is a real bear during the run, but it wasn't so bad on a bike. It consists of limited technical sections and a moderate grade, so I was able to maintain a reasonable 9-10 min pace. The trouble was that my foot began to get crampy from pedaling and the weather had turned hot once again. About two-thirds of the way up, I stopped to eat a gel, drink, and rest my foot. Then I hopped back on and finished the climb strong, passing most of the riders that had passed me while I was stopped.

My reward was gravity pulling me downhill the remaining 10 miles to the finish. The early part of this is really technical and I had to stay focused as I dodged rocks, streams, and superior downhill riders flying up from behind my. I remember remarking to Jon during a training run that we should remember these several "rollers" that break up the downhill on the way back in. When I hit one of them, I tried to change gears too late and Sally decided just to come unchained. After putting the chain back on, my quads were pretty stiff and it took me a few minutes to get going again.

A few more miles down the trail came the remaining hike-a-bike hill -- which I remembered from the 2011 run. A lady from behind encouraged me that this was the "last time we have to hike".  At the top is a new finish (new in 2012) and I rode along the top and through the Leadville Race Series arch. They announced my name and I finished the final steep descent back to the start area with a huge sigh of relief.

Finishing before the rain
7:08, not bad for an untrained rookie dressed in running gear on a cheap bike
Relieved to be done in one piece
Later that evening, I received a text from my buddy JP that said: "First thing I did this morning was laugh at u going on a 50 mile bike race, untrained and with a Walmart bike. Thanks."

It finally struck me the crazy nature of what I had done. It took me seven hours to do this race. I don't know why I had shrugged it off as such a small thing up to this point. Perhaps I just couldn't get over my disappointment that I wasn't running? Or maybe I was just so clueless about what I was about to do that I couldn't respect it? Anyway, slogging around 8,000 feet of vertical on a bike with an average HR of 150 is no joke. I was sore and tired (still am tired, in fact). Luckily things went well and I didn't wreck or get a flat tire. Phew. I think I will stick to running from now on.

Monday, June 24, 2013

Silver Rush Course Photos

The photos below are a picture album of the Leadville Silver Rush 50 course outlined in this link.


The photo above was taken along the County Road 6 climb, somewhere around mile 6 or 7. In the distance you can see Iowa Amphitheater.


This photo was also taken along the County Road 6 climb, this time looking back from the direction we came. I think that is Mount Massive in the background.


One last photo of the climb along County Road 6 looking at Iowa Amphitheater.


Taken at the summit of the initial climb overlooking a valley below. You are at 12,000 feet here so there are no trees.


A photo of me at the summit of the initial climb -- to my left is the decent toward Printer Boy.


This is a good photo as you can visualize the County Road 6 route down below and see County Road 2B in the upper right, heading downhill toward Printer Boy.


The crew descending into Printer Boy. To our left and down the hill is County Road 2.


This photo was taken along the private trail (near County Road 1A) about half way to Rock Garden aid station. In the background, you can see Turquoise Lake in the distance and the town of Leadville just below.


This is a picture from near the Rock Garden aid station, once again looking back west at Turquoise Lake and Leadville. Once again, that is Mount Massive in the background (on the left).



Me in the final snow field near the summit of the Ball Mountain climb.


Chuck showing how he floats on snow in his Hokas. Oh, and that is still Ball Mountain.


Here I am starting the steep decent into Stumptown from the Ball Mountain summit. You can see the Leadville mining district down below (sort of right in the middle of the photo), but you descend down the road and bend to my right before making your way into the mining district.  

Weekly Training Wrap - 6/17 - 6/23

This was an amazing training week! We headed up to Leadville for the weekeend to train. The total stats over three days were 42 miles, 10 hours, and 11K of vertical climbing.

On Friday, we ran the Silver Rush course outbound because it is the harder direction. We took a bad route early and missed one non-critical mile. And we were not allowed to take a portion of the course that is private (it opens only on race day). So we were roughly 2 miles shy of seeing the entire course. Here are a few of my thoughts about the course:
  • Altitude is tough! It makes you feels like you are struggling when you are not. Some of the big climbs were difficult to push my HR beyond Zone 1 because my mind and lungs were telling me to slow down. When the altitude sets in, I start to feel bonk-ish despite being hydrated and eating well. Unfortunately, a few days here and there isn't enough to acclimate to altitude, so you just have to learn to "deal with it" on these training runs.
  • Miles 14 - 18 outbound are hard. They are relentlessly uphill with some loose, technical trail. And, as I recall, they come in at a point in the race when it is getting hot (about 9 or 9:30 am). It seems the people that come in around 9 or 10 hours usually average somewhere around 13 - 15 min miles in this section. It will be important to stay positive and grind here. 
  • Miles 1 - 10, while relentlessly uphill, were not as hard as I remember. I think it will be really important to grind on these miles early in the morning while fresh and the temps are cool. Another benefit would be getting out in front of the crowd early because the top section of trail is wet and sloggy and people spend too much time trying to step around it all. It will be tough, but I'd like to average about 11 min miles in this section.
  • This course is always either uphill or downhill, that means it is a course that rewards patience and strength.
  • Based on Strava's vertical data, I am estimating that about 57% of the vertical climbing is in the first half of this race. It is very much a race to get in the second half if you stay patient and stay on top of nutrition and hydration. I nearly even split in 2011 despite having a lack luster last 14 miles. I'd like to negative split by about 15 minutes this year.


Friday total: 5 hours, 23 miles, 4500 feet of vertical

The next morning, five us climbed Mt Elbert to get some vertical training and high altitude mind control work. I felt the 2:20 ascent was only so-so. That said, we lapped everyone on the mountain that morning. My quads are pretty beat up from running down such a steep grade (20% in places).

Saturday total: 3.5 hours, 10 miles, 4500 vertical feet

Finally, on Sunday, Chuck and I ran Powerline to May Queen as our "easy" day. Despite overall fatigue and sore, tired legs, we made a respectable 48 minutes on the 3.5 mile, 1500 foot vertical ascent. Then we coasted into camp as our reward for a hard weekend of training.

Sunday total: 1.75 hours, 9 miles, 1800 vertical feet

In total, the weekend closely approximated the entire SR race (distance, time and vertical). It was a huge push and my legs are tired and a bit stiff as I begin to cut back mileage for taper. My ITB is still a concern and flashed some warning signs this weekend. I hope the reduced mileage and PT can keep it in a healing path these next three weeks.


Day Miles Notes
Monday 5Easy
Tuesday Off PT and Strength Training
Wednesday5 Easy
ThursdayOffPT
Friday23 SR Course Preview
Saturday 10Mt Elbert
Sunday 9Powerline to May Queen
Total 52About 11500 Feet Vertical

Monday, June 17, 2013

Weekly Training Wrap - 6/10 - 6/16

This goes in the books as a cut-back week since I dropped 12 miles from last week. But, I managed to increase the intensity with some hill repeats, MP miles, and race specific trail run (as part of a B2B). My overall trimp (training stress score) went up even with fewer miles. I started having some symptoms of ITB again on Tuesday and Wednesday, so I took two days off and started seeing a PT for some dry needling. The weekend went really well and I am hopeful I got in front of the injury this time.

This weekend we have 40 miles planned over 3 days in Leadville as we finalize our training for the Silver Rush 50.

Day Miles Notes
Monday OffBiking
Tuesday 7 Easy/MAF
Wednesday7 Hill Repeats
ThursdayOffPT
FridayOff PT and Strength Training
Saturday 16MP miles
Sunday 14Trail Run
Total 45About 4800 Feet Vertical

Sunday, June 9, 2013

Weekly Training Wrap - 6/3 - 6/9

Another solid week of training. Despite putting in a few more miles, my overall time and trimp score dipped a bit because of reduced biking, less trail miles, and easier trails. I still managed over 8K of vertical (closing in on 100K for the year) and a nice long, long trail run. And I put in a B2B with nearly 40 miles combined on Saturday and Sunday. If I can get there healthy, I think I will be pretty well prepared for the Leadville Silver Rush 50.

Day Miles Notes
Monday 8 MAF Running
Tuesday 5 Recovery
Wednesday7 GA Miles
ThursdayOffTraveling
FridayOff PT and Strength Training
Saturday 10Easy Trails and Incline
Sunday 27 Easy Run
Total 57About 8300 Feet Vertical

Sunday, June 2, 2013

Weekly Training Wrap - 5/27 - 6/2

Crazy good week of training, with two longs, fifty miles, and over 8K of vertical gain. My last four runs of the week were all accompanied by some really good HR scores, meaning I am fit. That means it is time for the hard work to begin. I need to do some harder efforts and step up my long runs another notch (one or two B2Bs and one or two four to five hour efforts). And, I need to get a little more specific, particularly in the realm of eating on the run and heat training. But, I have a shot at racing Silver Rush if thing continue like this over the next five weeks.

Day Miles Notes
Monday 17 Deer Creek
Tuesday Off Biking
Wednesday9 MAF Workout
ThursdayOffPT and Strength Training
Friday6 Easy Run
Saturday 17Deer Creek
Sunday 5 Easy Run
Total 53About 8300 Feet Vertical