Ready for some Buffalo...

This was the peak week in the training regime leading to the Buffalo 100 and I'm feeling ready to get to it.  I'll get some more miles in between now and the 22nd, but work commitments are likely to produce a sporadic schedule between now and then.

The focus this week was basically maximizing time on the trail. No run was under 90 minutes in duration and the weekend saw some good mileage and energy maintenance during which I tossed in a race in the Western Trail Series.

I split the 90-minute Base runs of Tuesday and Friday with a Tempo workout running into the dark on Wednesday evening. I maintained the Tempo work at an average pace of 8:07 for just over 70 minutes between short warm-up and cool-down intervals. Near the end of the Tempo, a workout a truly enjoy, I learned a valuable lesson. At about 45 minutes into the Tempo, I downed a GU, living dangerously because I wasn't carrying any water. And then I realized I hadn't really had any water in a good six hours prior. In about 10 minutes my GI system went into revolt. But this is a training moment, so I focused and pushed through for another 15 minutes. After which I hobbled back to the car and sped to relief. Note to self -- don't do that. GUs never bother me, but they work best with good hydration. Do that.



Why contour? Blue-sky condition at C-Hill

I dropped down to Carson early Saturday morning for the 8M C-Hill race put on by Ascent Physical Therapy, the last event in the Winter Trail Series. Kevin set a challenging course up Longview and then directly, with a little cross-country even, to the C-Hill summit. The summit was followed by glorious single-track down to the fireroad and back to Zorro leading down to the finish.


We started up Longview as I vowed to keep it steady and not "race." But getting a little caught up in things, I was happy to efficiently work my way up the single-track. A few of us watched Brett moving away on his beautiful cruise, he was quickly several switchbacks ahead. I ran with a couple ladies until we began the summit push and they pulled away. I kept telling myself I wasn't pushing it, but I couldn't have kept up anyway! Once over the summit I simply kept it steady and settled into my hydration and fuel strategy, knowing my true target was a good five-hour effort.

Brett cruised the eight-miles in 1:06. Karina (14) from Minden was the first lady, with a great time of 1:12. I followed a good eight minutes after Colleen to award myself with a Masters 1st Place, (OK, 4th Place overall). Congrats to all 28 who came out for the awesome morning climb and single-track, including David from Cedar Hill, Texas -- not his usual trail.

After a brief social huddle at the start-finish, I grabbed my Nathan pack and headed back up Longview with Peter to re-lap the course. I didn't hit the summit on this second round but cut across some undeveloped single-track, though I crossed the finish at exactly the same mileage. The V&T trail (some asphalt, some dirt) was up next as I headed into the cool wind. And then, just as I though of turning into Ash Canyon, a hairy white poodle jumped out of the sagebrush and bit into my glove. The beast ripped my glove off though thankfully my now bloody fingers remained attached to my hand. Why do the dogs of the V&T trail hunger for me? I think I'll give up on that trail, just too many walkers and un-fed animals. Anyway, finished with 25 miles for the five-hour day.

Buffalo simulation?

Sunday I sprung-forward and hit the Water Route on Ophir Grade. At Footfeathers' suggestion I did this as a kind of depletion run. Starting the morning with the usual coffee, but nothing else. I focused on hydration, and was happy to be moving up the grade without any big echoes from the previous day. I hit some snow on the north-facing slopes of McClellan Peak but maybe it's a good Buffalo preview (though news has it that the trails are clearing). Duly hydrated, I hit a single GU just over two hours into the run. I thought I'd be Popeye after a can of spinach, but it all seemed rather normal and comfortable as I continued on a great morning run.

Tephra cruising the snow on a Sunday morning.




The arrow says UP!

Near the intersection of the grades (Jumbo and Ophir) I found some trail-markings, new chalk arrows and green-yellow flagging. Horses were coming and Dez and Strider are on this trail! The equine team were out on their first "Fat Ass" 20-mile event with the Washoe Valley endurance riders.

Dez and Strider, out there somewhere.

She and Strider finished right at 6 hours, happy with their first trail partnership. As we all understand, she learned a few weaknesses in need of work, but she also found the qualities of moving forward. Here's to looking for more trail. IWWD.








A great week -- easily a record training effort at 69 miles. Of course, Footfeathers told me to get my butt out for a mile walk and tick it up to 70. But, hey, I'm saving it for the Buffalo!

Week Summary 3/10/2013

Tuesday

Carson River Flats: 8.9 mi (+34 ft); 10:14 pace

Wednesday

Mexican Ditch OB (Tempo): 10.5 mi (+194 ft); 8:37 pace

Friday
Chocolate Dayton Loop: 9.1 mi (+832 ft); 10:18 pace

Saturday

C-Hill 8M (Race): 8.1 mi (+1,564 ft); 10:13 pace

C-Hill and V&T OB: 17.3 mi (+2,039); 12:06 pace

Sunday

Water Route OB: 15.3 mi (+1,647 ft); 11:44 pace

Weekly Totals: 69.1 mi (+6,309 ft); 12:26:25 on trail
 

Building to Buffalo...

The single-track of Prison Hill

This was a strong building week with a variety of efforts; my first 50-mile week of 2013. Started off with some focused walking practice and a good base run. But the highlight of the week was a smooth Tempo effort out Mexican Ditch during which I averaged a 8:17 pace and a 170 HR for a one-hour interval. The Tempo proved a good challenge and actually felt pretty comfortable right at the edge where the steady effort fights with motivation. I really enjoy the hard workout. I felt no echoes of the Tempo during a smooth shake out in the cool of Friday evening.

That cool evening turned into a blistering north wind as a small group of Carson Runners arrived to get in a long session on Saturday morning. For some crazy reason, Abbey wanted to climb the ridges from Centennial Park toward the high Goni Road near the McClellan Peak summit. I'd hoped to start off easier but the group seemed motivated to test will against wind-chill. So up we went into sideways snow-squalls and the daunting headwind for 2,000 feet in about four miles. Most of the group turned back after the climb, so Abbey and I continued down the descending road eventually heading to the excellent single-track around Deadmans Trailhead and Washoe Lake. The wind had sucked so much energy from us that we took the rolling return to Centennial at an easy pace. I tried to make up some time at the end (toward my 4-hour goal) but the wind was miserable and the car looked welcoming.

By Sunday the wind and my wind-weariness had settled enough to make up a bit of time and wrap the week with a loop through Gold Canyon and Dayton. Felt good to get warmed up again.

Last week I reported on a visit to Ascent Physical Therapy and some focus on strengthening the stabilizing muscles and connectors around the hip and pelvis. Kevin had also provided me with a slight heel-lift to get my legs and pelvis a bit more even. I had worried about changing anything in my running stride beyond strength, endurance, and flexibility, and questioned why any heel-lift would be relevant. When I asked Kevin about this on a follow-up, he simply laughed at me. The insert was for my daily shoes, not my trail shoes! Makes much more sense to me now. Nice. Some new exercises and stretches coming into play.

I hope it's warming up on Antelope Island. We will be there very soon!

Week Summary 2/24/2013

Monday

Hot Springs Walk: 3.0 mi (+83 ft); 13:49 pace

Tuesday

Ditch and Deadtruck OB: 8.3 mi (+823 ft); 10:53 pace
Thursday
Mexican Dam OB (Tempo): 10.4 mi (+197 ft); 8:50 pace
Friday

Chocolate Factory OB: 4.7 mi (+271 ft); 10:05 pace

Saturday
Centennial to Deadmans Loop: 17.1 mi (+3,394 ft); 12:34 pace
Sunday
Gold Dayton Loop: 6.6 mi (+579 ft); 10:33 pace

Weekly Totals: 50.1 mi (+5,346 ft); 9:15:04 on trail

A little recovery time...

I followed up the fun of the American Canyon 50K with a week of nice and easy runs without a focus other than simple recovery, working out the kinks of last Saturday's nice effort. Looking for some variety and a bit of varied terrain, I visited some trails I had not been on in a while due to snow-cover. I started with some rolling hills between Goni Road and Centennial Park, visited the gradual and steady climbs of Ash Canyon, and finished with some muddy trails north of Virginia City.

We had a big Carson Area Runners group for Saturday's cruise in Ash Canyon. I went a bit faster than my target but it was such fun running with the group; we were even joined by some cross-country guys from Carson High.

I also visited Kevin at Ascent Physical Therapy to work out some kinks and begin some long-term maintenance. Because he is also a local race promoter (Winter Trail Series) and pretty avid runner himself, I thought he might bring good insight to keeping the engines in good condition. So far, I'd say, it seems like a very good idea. Kevin's scar-tissue tooling was brutally successful -- I got some bruising from that helpful torture. His initial evaluation was interesting and ended highlighting that my right-side hamstring  response (and long ago injury) to my ever-so-slightly titled gait might be influenced by my left leg being slightly shorter than my right. We very cautiously added about 4 millimeters of drop to my left shoe (a small wedge) to see if the hamstring changes its response. I'm a little concerned about altering my gait at all so we will be monitoring this closely. My runs since then, adding about 4 millimeters of heel-to-toe drop to my left Bondis, have been very comfortable. Good, so far. But does this really amount to a big difference on varied trail terrain when the legs are constantly working at different "lengths" and strides?

Now begins the move toward the Buffalo 100. The training schedule looks mean and I'm looking forward to getting into it. The weather's been beautiful lately, but the forecast is conspiring a return of the snow. Here goes.

Week Summary 2/17/2013

Tuesday

Ash Canyon Shorts: 3.0 mi (+453 ft); 10:38 pace

Thursday

Goni Hills East: 6.4 mi (+1,055 ft); 11:19 pace
Saturday
Ash Canyon and V&T: 11.2 mi (+1,258 ft); 10:15 pace
Sunday
Seven Lasso: 6.0 mi (+718 ft); 10:45 pace

Weekly Totals: 26.6 mi (+3,485 ft); 4:43:07 on trail