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
 

Early Variety and Going Cold Turkey

Descending Prison Hill to 11th

Week Summary (11/18/2012)

Tuesday

V&T "Dog" Route: 5.9 mi (+318 ft); 10:29 pace

Thursday
North Fork Humboldt Loop: 4.9 mi (+404 ft); 9:17 pace

Friday
Carson River Flats: 4.4 mi (+21 ft); 10:24 pace
Saturday
Cold Turkey Warm-up: 1.4 mi (+121 ft); 10:17 pace
Cold Turkey 7: 7.0 mi (+1,349 ft); 9:56 pace
Sunday

Carson River to Silver Saddle: 10.4 mi (+146 ft); 10:22 pace

Weekly Totals: 33.9 mi (+2,360 ft); 5:43:39 on trail

Although set up as an Intro (Level 3) training period, I managed to cover a wide variety of running conditions this week. It all started with a little Base effort out on the V&T trail on the west side of Eagle Valley (aka Carson City). That's not all that unusual, it's a good Tuesday trail. The variety was supplied by a stout dog-bite to my right hamstring. Tephra and I got caught up in a little dog-walker's pack and one of the beasts didn't like me. The human was incredulous at his hound's behavior, but less so than I. I surveyed the puncture wounds and escaped from the group, otherwise not knowing what to do. The tags seemed up-to-date, and though the pain was sharp, it wasn't too bad and I could continue. As I jogged the remaining four miles or so, however, I failed to notice that my leg had become a bruised and bloody mess.

Running Toward the Rubies, northeast Nevada

By Thursday the wounds, of course, had healed up a bit but the bruise had expanded nicely. It was a relief that there was no residual infection. The bruise added some mild stiffness to the hamstring exacerbated by driving several hundred miles during some northern Nevada fieldwork. The necessary hiking felt great. This was topped off by a great, short little Tempo run in the outback of the North Fork of the Humboldt River. I love the Tempo workouts. The landscape variety of northern Nevada added to the fun.

Strider and Tephra moving out

While I was in the outback, Dez, Strider, and Tephra were teaming up for some rides along Washoe Lake. Tephra seems to be getting the hang of accompanying the equine team.

Easy Base on Friday, along with core-work, led to some Saturday competition in the Winter Trail Series put on by Ascent Physical Therapy in Carson City. An approaching wet storm added drama and beauty to the morning of my first 10K event, the Cold Turkey 6-Mile, which was actually a 7-mile race given the nice additions often tossed into trail events. This is the first of a five-event trail series covering the five months of the local winter-like (we'll see) conditions. Nicely informal, there are no prizes but the courses are well-marked and Kevin and his little team seem to have a good time with it. There were 55 entrants in the "6-Mile" race and 41 in the 4-Mile event. All 96 toed the line and shared the course for the first steep climb on the west side of Prison Hill. 

The sun was still forcing its way through the low-hanging dark clouds as we crested the hill and circled the north loop on Prison Hill. I didn't want to push too hard this early in my fall training, but it was fun to sit in as the lead group splintered on the first climb and spread out on the wonderful single track of the north loop. I was in 8th place at the top of the climb but was soon passed by a few runners working their way from the back of the following pack. Soon I was yo-yo-ing along with Shannon, who I'd done some training with last week at Duck Hill. She flies the downhills and I could steady it through the gradual climbs. I walked some steeper up-hill sections. Occasionally I'd hear Abbey (who I also met last week at Duck Hill), in her Five-Fingers, whooping it up just behind us. In the last mile I enjoyed the pull of the final uphill and caught Shannon and then Hector before dropping to the finish for a 11th-place (3rd in Men 40-49 group) spot in my first 10K. Great fun to have a little competitive juice flowing but, more importantly, a nice morning on the trail with all those who went Cold Turkey.
  

Early in Cold Turkey 7; I'm 8th (in blue) in the splintering peloton

First Place (M): Brett Long 54:22
First Place (F): Linda Biaggi 1:07:21 (7th overall)

Complete results here.

Footfeathers, seeing my Garmin chart, said I ran it like an ultrarunner, nice and steady. I'll take that as a compliment. At my next short event, probably in January, I hope to max out the effort, especially after the first three miles, and see what that brings. Still, I'm super happy with my results and I have very few echoes from the effort. I followed up on Sunday, today, with an easy out-and-back jog of a little over 10 miles in perfect conditions along the Carson River to Silver Saddle Ranch.

Dennis and Mary are in Allen, Texas, with Bryan and Heather. All will be in a traditional Turkey Trot down there. Dad and Bryan will be tackling the 8-mile event, while mom and Heather will be in the 5-Mile; the latter team will be pushing a stroller with the foster twins, our newest team members. Out west, Darren decided to share in Chloe's cold, so it's been a slow week for him in Reno. Our tradition of a Lousetown run will continue on Thanksgiving Day, as Darren and I meet up here on the Comstock, Dez and Chloe work with Strider, and Carrie, I'm sure, will be awaiting our company for the afternoon in Reno. Happy Thanksgiving and fuel up to keep going...