Buffalo 100 Race Report - Going for Cold

1st Place (M): Karl Meltzer, Sandy, UT 14:34:00 CR
1st Place (F): Kristel Liddle, Fort Collins, CO 20:59:07

DCraig: 29th, 26:11:00 (PR 100M)

I simply could not decide how cold I was going to be. The forecast had deteriorated over the past several days, and it now seemed certain the night would bring near-record low temperatures, high north winds, and, in all likelihood, snow. But I really wasn’t worried about the night, it would come, bringing what it’s got. It’s this first 18 or so miles, I wanted to start well and so I kept fumbling through my bags trying on jacket and fleece combinations.

One last tie-in..

Can I borrow your coat?

The start of the Buffalo 100 on Antelope Island in the Great Salt Lake almost always seems a bit colder than it is. The wind skips off the inland sea chilling the start-finish at the White Rock Tent, and there’s not a lot for the us 88 runners and helpful crews but wander between tent, car, and outhouses waiting for the noontime start. Finally, Darren said, “No, that’s too much. You know you’ll warm up once you get running.” Still bundled in my down jacket, I opted for some compression tights under my shorts, a couple silk-weight capilenes shirts, and a mid-weight shirt. I had a light jacket in my pack if the rain or snow, spiraling in intense squalls all around the island, decided to cut loose on us. The down jacket was handed to Dez as I walked up to start.

Bison this big; waves this high; snow this deep; just wait.  Let's do this.

While RD Jim Skaggs set us up on a line scratched in the dirt, a perfect set-up for the low-key but well-done event, a bison momentarily lost his cool and crushed a photographer against the fence immediately in front of us. Check it out, here and here... stone-tossing paparazzi beware. Although this was happening directly in front of us, you can see Darren in the red jacket keeping his distance, I didn't even notice.

With Dan Sr.

It was relief to get started. All the time training, following Footfeathers' charts, testing gear, planning crew needs and aid station strategies, all of it an enjoyable part of who I am, but this is the day it all comes together or falls apart. Regardless, I'd been looking forward to it, I felt good and ready, and now I was climbing the first hill. I watched Karl and Nick stride away and settling in for a good start. It's always a little faster than planned once you get caught in the momentum of the little peloton where newly met runners exchange resumes of past ultra-feats, everyone trying to fit-in and legitimize their own reason for why they are there. It's very fun for a while, but soon I'm ready for the loneliness of the long-distance runner.


My plan was to skip the Elephant Head Aid Station, which you loop in-and-out of three times per 50 miles, so soon I was heading out the excellent single-track on the Elephant Head out-and-back. The snow was coming, but now it was broken by rays of sunshine; perfect. I stripped my outer shirt and left it in my Elephant Head drop-bag (Ok, I stopped, but it was quick). As I turned onto the Split Rock trail, there was Karl coming into the station, already six miles ahead of me. Maybe he was waiting 'til now to do the out-and-back, I hope so. Or he's done 14 miles to my eight; if anyone can...

I'd paced Darren around this course in 2012 but that means I'd only "seen" the Elephant Head and Split Rock trails in the dark, filtered in the tunnel-vision of the headlamp. The snow squalls mixed with hints of clearing sky highlighted the early part of the afternoon. Easily my favorite part of the course, night or day.

Yes, sun!

I was back into the White Rock Tent (19 miles) at 3:30, about an hour ahead of my projected time. Was I going too fast? As planned, I scooted on by, grabbing a hand-held from Dez to down some electrolyte between here and the Mountain View AS. It's only a mile between the two stations, but Mountain View helps runners remember the up-coming out-and-back. I got my pack back from Darren and and then turned to face the only muddy sections of the run. The northwind was stiff and I knew I had to look forward to that on the second lap in the deep-freeze of the night. But, after the little out-and-back, I could enjoy turning south for the stretch on the east side of the island.

I got some good running in here. The sun was out and I was going with the wind. Everything was going perfectly as planned, I was even well ahead of my projected time. I didn't think my early pace would cost me, after all Dennis and Mary (Dad and Mom) had a simple bean burrito waiting up ahead. I reached Lower Frary at 5:00, still an hour up. And there was Karl coming back from the Ranch and cruising toward a new course record, now 12 miles ahead of me. Nice.

Lower Frary - Get me my Black Diamond gloves!

I grabbed a new shirt and headed out, the sun would go down soon. The Ranch seemed far away, this was the only part of the course I had not been on previously. Still, I didn't linger as I turned back into the wind with 33 miles behind me. And then it got cold; it was a cold that I wouldn't shake until late the next morning. Though I worked to keep it out of my mind, I felt it in my lightly gloved hands first. Soon I couldn't feel them at all. And that began to take some toll on my confidence. I should not have been thinking it would get worse, but this slowed me down. Thankfully, Dez had the handwarmers as I returned to Lower Frary and I could change to windstopper gloves. Though the chill had set in, I kept at it, working to keep some pace. But I could see my early pace and even my plan had been too greedy. But, no worries, let's deal with the cold and keep the forward progress. Enjoying each encounter with the team I moved on; Dennis and Mary split for the hotel after my second Lower Frary pass, they had a race of their own on Elephant Head in the morning.

The running came for extended periods along the last section from Mountain View to the Lakeside Trail. The darkness slowed me down some as did the short technical sections on Lakeside but I soon gained some pace as I neared the halfway stop at White Rock. But first I had to check out the dirt in a good crash on perfect single track. I somehow managed to catch the attention (or vice versa) of the last rock before the parking area pavement. Headlamp beam look cool staring straight up into the cloudy night sky. Oh well.

Dez and Darren met me at the tent as I arrived at 10:20. I'd only lost about 40 minutes in the early part of the cold and I was still a little ahead of myself. I did a quick change from the compression tights to my looser  XC pants and, in the warmth of the tent, put on some fresh shirts and a fleece-line jacket. Soon, still on schedule, Darren and I left for the second lap with the Buffalo. I still felt pretty good, though the chill of the afternoon wind was still clinging to me somehow.

2 for 2 with you.

Darren's the perfect pacer. He doesn't say a lot but knows when to drop-in some stories. He doesn't push, but at the right times he makes a suggestion, which at the time sounds like a profound idea -- "let's run for a minute." Two or three minutes would pass as we'd move quicker than before. "Let's run to that rock." Who knows what rock he was talking about, but we'd get another good section behind us.

On this lap we stopped at Elephant Head to take in some hot soup or some Coke before moving on. Never too much time, a practice I greatly improved on in this event. We saw some guys who'd been way ahead of us looking pretty haggard in a few of the aid station, but at other times enjoyed seeing those still looking good and going steady. At one point we were passed by a guy bombing down the Split Rock descent but we caught him on the climb out and I got to walking along with him. After a couple minutes Darren suggested a little run "just for a minute." We wouldn't see that guy again until we were inbound (he was still outbound) the next morning. A simple move that got me out of the comfort of walking with someone who wasn't going to be going any faster for awhile. Thanks Darren.

I got back to the the White Rock tent (Mile 70) at about 17:00 (~5:00 AM), now about 1.5 hours behind schedule (though that didn't matter much). The chairs were too comfortable, and several runners were finding they couldn't get up and move any longer. I sat shivering, again  changing shirts and looking for energy.  I'd been doing GUs almost every half-hour, but in the early morning I seem to have lost track. I don't usually have stomach issues, but I just didn't feel hungry. I needed fuel but couldn't get motivated to keep tearing open new GUs. I went to the soup and it seemed to help. I also switched shoes here. The Hoka Bondis had been messing with my left ankle, growing painful especially on right-leaning trails. The collar seems to have some odd pressure points on my left foot. That was completely relieved by changing to the Hoka Mafates.       

Dez had slept in a corner of the big tent and was doing great as we left her for the run to the Ranch. We navigated the watery, now icy, sections and looked for running energy. I just didn't have it. The doldrums had set in. I would try to run for a minute, with or without Darren's suggestions, and would feel nothing and find myself walking again. I couldn't even find the power-hike I had planned for the tougher sections. I'll need to look for answers.

The sun was up by the time we got to Lower Frary where Roch and the Black Diamond crew had a veritable breakfast buffet going. I grabbed a quesadilla and some new handwarmers (actually the toe-warmers work great in gloves). We couldn't wait for the sun to hit us, hoping that the solar power would kick in. The sun came, but I remained under-powered. Damn. My right ankle now had a gnarly bark that would argue with each step. I tried to tell myself it hurt the same either running or walking so I might as well run. But to no avail, I was starting to get a little angry.

Then there was bacon cooking. The boys at the Ranch AS served it up, I cleaned my shoes and we hit the trail. Of course, now we were into the wind again, but I was better prepared this time. Warmer AND slower.  Scott, tearing up the 50-mile race, which started at 6:00 AM, waved as he passed us and soon he'd pass us again. Suddenly the trail was alive with runners coming down the east side as we navigated upstream. I gained a little momentum from the fresh-looking bunch, and more momentum when I saw my 100-mile comrades doing their best behind me. But it wasn't much to write about, just the occasional stretch of running and a lot of silly-walking trying to ease the ankle back into activity.

Left: 100 miles, not that far. Right: 100 miles, far out! 

At Lower Frary, we saw Dez again and I immediately felt a little better. Karl was hanging out with the Black Diamond crew, so I congratulated him on his record time (and 35th victory), which we'd already heard about, of course. So he comes over and we're comparing this year to last year's win and he's talking about being ON some days. I'm sitting there clearing the snow and sand from my shoes (Oh, I didn't mention the snow we'd been running through for a while. About the last 3 miles at the Ranch [six miles of out-and-back running] had received a pretty stiff squall in the early morning. I got to run the snowy trail in sunshine).  Where was I? Right. Karl mentions that he also timed his Advil right this year, after feeling torn up in 2012 while setting his previous course record.

I really wasn't at Lower Frary THAT long; just dumped out my shoes, changed to dry socks, grabbed a second quesadilla, and moved out. But Karl's Advil comment got me to thinking. What is the fear with ibuprofen? They pounded the Advil = Bad at Leadville pre-race and there's good evidence that it can do you wrong. Especially if you're under- or dehydrated. I felt decently hydrated and seemed to be peeing at least a couple times between each station. Heck, I only have a few miles to go, single digits by now.

And there goes Rick, my running partner at the end of our doomed Pine-to-Palm; he's tearing up the 50-mile race. Great to see him.

So at Mountain View (Mile 94) Darren got me a couple Advil from Dez. I took them with a full water bottle that I knocked off before the Bridger Camp station (Mile 96). As I stripped from windgear (it just didn't matter anymore), I could already feel my ankle pain disappearing.  And soon we were running, and I mean really running. Sure, I rather stumbled through the technical section but we were sub-ten after that. Some 50-milers caught me, but none easily, and their comments were motivating -- "Damn, you're a 100, I've been trying to catch you for a while." I ran the last three miles with a solid effort, enjoying a yo-yo with a 50-miler on the last hill.

26 hours, 11 minutes, later...  (Jaynie's my greeter)

And somehow you get there. I high-fived Dad as I approached the White Rock tent; he and Mom had finished their 25K to Elephant Head and Split Rock only 40 minutes earlier. The crowd cheered as someone shouted, "a 100-miler!" It's nice; Jim sets up the Saturday morning starts (50M, 50K, and 25K) so that the finish is a bit hectic but you're greeted by an enthusiastic audience. I turned to cross the chip-time line and joined the party. As a final surprise, Jaynie, a great friend from Utah, was the biggest cheer in the gathered crowd; she was taking the timing chips from runners' shoes. A highlight among the many great volunteers; thanks to everyone of you.

Thanks Jim!

26:11:00 -- a nice 2 hours and 45 minutes off my 100-mile time at San Diego. Very different courses, to be sure. Obstacles and demons still line up to challenge, happy to meet it and learn. I'll still dream of 24 hours (100 miles = 1 day), but to finish is to win. I probably got a little greedy early on, but I'll carry the lessons forward. And I'll keep going...

My Beautiful World

Infinite thanks to Dez and Darren. You see Dez, P2P was what it was, but you got me to the Buffalo and beyond. Darren, the team is perfect; this was your idea, and I'm better for it. Dad and Mom ran their own Buffalos - I'm glad you got to see and enjoy the best part of the course and it was fun knowing you were out there as I struggled out of the doldrums. Special thanks to Tim aka Footfeathers, your guidance and training strategy gave me the confidence and foundation for 100-mile success. I'm ready for more.

Dennis - Split Rock Trail

Mary - Split Rock Trail

Young Mountain Runners - 180 miles between us.

IWWD

Gear: Patagonia Software; Black Diamond gloves; Zengah and XC tights, Injini socks; Hoka Bondi Speeds (0-70) and Mafates (70-100); Nathan hydration pack. Oakley shades, courtesy of Bikes and More, Winnemucca, NV.         


Week Summary 3/24/2013

Tuesday

Empire OB: 3.2 mi (+8 ft); 9:15 pace

Saturday

Buffalo 100: 100.0 mi (+8,400); 15:47 pace

Weekly Totals: 103.2 mi (+8,408 ft); 26:40:47 on trail
Monthly Totals: 241.5 mi (+23,730 ft); 52:56:40 on trail

Let's do this...

It's all simple and clear now. Travel Thursday, Run Friday. Time for a little run with the Buffalo. 

Dennis and Mary kicked off their 50/70 season at the Canyonlands Half Marathon.  A good warm-up for their morning with the Buffalo.



















Week Summary 3/10/2013

Wednesday

Hanford Ditch OB: 5.3 mi (+5 ft); 10:37 pace

Thursday
Centennial 6: 5.9 mi (+753 ft); 12:15 pace
Friday
Emma Quarry OB: 5.7 mi (+434 ft); 10:26 pace

Saturday

Long Valley OB: 11.0 mi (+1,026); 10:35 pace

Sunday

Carson River Flats: 4.7 mi (+22 ft); 9:31 pace

Weekly Totals: 32.5 mi (+2,240 ft); 5:48:30 on trail

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
 

Consistency at Mt. Tam

Stairs to Mt Tam

Keeping small goals might be key to a good training regime. My weekly mileage might be at the low end for an ultrarunner as motivated as I think I am; plus it's important to keep perspective and a bit of balance in the demanding routine. So I look at each week as its own challenge. This week I had two small goals: 1) get the most out of some 10X 1-minute hill repeats and 2) move consistently and with race focus, if not quite effort, on Mt. Tamalpais on Saturday's Long run.

After my new favorite shakeout up Deadtruck Canyon on Prison Hill for Tuesday, I set my sights on Ninemile Hill above Washoe Lake for some Wednesday hill repeats. After a flat 15-minute warm-up I pushed each repeat at all-out gaining about 100 feet in elevation (is that all!) in a minute. I could typically break through the 9-minute/mile pace for a brief part of the climb. Didn't seem like much for "all-out" but I was spent at the end of each go. I would walk and then trot back down the dirt road for another repeat, but not lingering too much at the bottom before bursting again into stride. I'm certain these are doing some good.




On Thursday I had the pleasure of traveling to a working retreat at Stinson Beach, California, where I could sit beneath Mt. Tam and ready myself for some hills by jogging the beach, shaking out the cobwebs of the repeats and many productive hours of sitting with the Far Western crew planning some long-term business strategy.

Moving up from Muir Beach

Dez joined me for the weekend, so the Trail Option team hit Muir Beach for a 6-hour tour. As I headed south along Pirates Cove, Dez made her way to Tennessee Valley to set up the first Aid Station. We'd rendezvous every hour or so to replicate "race" conditions and talk strategy and conditions. It was a blast.

Pirates Cove

The Marin Headlands from Golden Gate to Mt Tam are a busy place. I'm not accustomed to seeing that many ultrarunners (if the various ultra-inspired packs are an appropriate sample), joggers, and walkers on the trail. Although I enjoyed the solitude punctuated by the teamwork with Dez, the occasional shout-out to a passing runner killed time nicely.

I felt exuberant through most of the first 15 miles or so, but the climb from Muir Woods to Pantoll Campground was tough. This is the Dipsea climb and all seemed very runnable, I just could not get it going. I felt worked over meeting Dez at Pantoll at 19 miles. But soon after I hit some great single track at the Matt Davis Trail and I was revived and moved very efficiently for several miles. Finally, I gained the Fern Creek Trail where I hit what seemed like 1000 stairs into the ever-climbing forest. Who put those stairs there? Crazy. Eventually I waded through tourists to the Mt. Tam summit, 5.5 hours in, but finding no coffee-cart, I continued on.

The City from Mt Tam

Footfeathers often compliments my consistency -- my training chart said six hours, my garmin now said 6:02. But, hey, it works. I set the challenge early in the week, and I'm happy to meet it. Bring on the next week. We won't think too much about the challenge of the remaining deep snow on the Buffalo course.

"Camera please, clock's runnin."

Week Summary 3/3/2013

Tuesday

Ditch and Deadtruck OB: 8.1 mi (+821 ft); 10:34 pace
Wednesday
Ninemile Hill (Repeats): 7.0 mi (+1,048 ft); 13:07 pace
Friday

Stinson Beach: 5.5 mi (+34 ft); 10:50 pace

Saturday
Muir Beach to Mt. Tam: 26.1 mi (+6,697 ft); 13:53 pace
Sunday
Stinson Beach: 5.0 mi (+43 ft); 11:45 pace

Weekly Totals: 51.7 mi (+8,643 ft); 10:58:10 on trail
February Totals: 159 mi (+19,549 ft); 28:47:48 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

American Canyon 50K Report

1st Place (M): Aaron Summerhays 4:16:05
1st Place (F): Erin Lostracco, Scottsdale, AZ 5:01:42

Darren: 10th, 4:53:49 (a PR for 50K with real hills).
DCraig: 32nd, 5:39:17 (PR 50K)

As the week ended in blustery, bone-chilling snow squalls, I looked forward to dropping to the west-side and starting the race season at the American Canyon 50K. Because this early season race is all about training for the year's 100s, I got up at 4 AM (the common pre-100 wake-up call) and was soon on the road to the starting line at the Auburn Overlook Park in Auburn, California. I stopped in Reno to pick up Darren, in route.

You could not ask for better starting conditions -- cool clear sky, slight breeze, and a relatively (for February) dry trail. The 50K event had 103 entries accompanied by a smaller contingent in the 25K and 15K, and the combined group clustered around Harlan Reymont RD for the 8 AM start. In the early morning chill, my hands were frozen but I was comfortable in shorts and a couple short-sleeved capilene shirts. We expected it to get much warmer as the day progressed; in the end it worked out perfectly.

I scooted out near the front at the start, but let the speedy boys and girls move by me and away. Darren slipped by me in the first mile as I maintained a tearful focus on the descent to No Hands Bridge. For some reason my eyes fill with tears on descents, especially on cold days (but not uncommon in any temperature; I'm not sad or nothin', I really don't understand it), and in the fast-moving group on the early single-track I had to concentrate on each step until the trail opened up. It was a little nerve-wracking; I didn't want to hit-the-dirt with the pack all around me.

I hit No Hands Aid Station (AS) at 4.3 miles in about 35 minutes, a brisk start but a pretty easy-going downhill. I grabbed a GU and skipped right through the AS.  Soon after, I met up with David from Napa as we began the climb to Highway 49, taking the "shortcut" as the 50K split from the 25K. Prudence from Tahoe City caught us on the climb and we were soon at the Highway 49 AS at 1:05 about 7 miles in. I had already begun my fuel regimen of one gel every 30 minutes and my single hand-held 20-oz bottle was now empty. I would stick with two gels and 20 ounces of water every hour for the duration; this was augmented by a little Coke and a few potato bits at a couple aid stations.

As we dropped down along the American River, David finally mentioned that he's been enjoying some sub-5-hour 50Ks and would turn it on soon. He was great to talk to, but I knew then that maybe I was going a bit fast given I was running with him and Prudence, although both claimed to be out for some training this early in the season. It wasn't long before they pulled away and I entered the nice solitude of long-distance trail running.

I felt good on the climb toward Maine Bar, though a couple guys and gals passed me. I hit the half-way point at just over 2:30 and was soon at the Maine Bar AS after a nice cruise on some beautiful single-track. This trail is really top-notch. The muddy spots increased as the day thawed, even becoming tacky later on, but there were relatively few bogs to navigate. Most of the time it's easy contouring almost perfect oak and pine forest trail -- some sun and lots of grove-like shade.

I took a first S-cap just after Maine Bar at Mile 17 or so. The steady gradual down-hill with occasional small rises allowed me to keep a pretty good pace, but I was soon looking forward to some hiking at Goat Hill, a stiff bump in forward progress about halfway from Maine Bar to Highway 49. The climb starts at Mile 21 and climbs about 400 feet in a half-mile or so. (A nice obstacle at Mile 90 of Western States!).

And then I kicked a rock for no good reason and the slight stumble and correction marked the beginning of some mild hamstring cramps. I was fine if I didn't make any lateral motions and, in general, the cramp wasn't too bad, mostly expressing itself as a twinge at any transition from downhill to uphill or vice versa. Anyway, my pace became more erratic as I approached the Highway 49 AS. The course has a few more stiff little ups-and-downs prior to the highway so that was expected. And Darren and I had expected some difficulties at Mile 22 given that that was our longest outing of the season prior to this. Not surprisingly, or as self-fulfilling prophecy, Darren too ran into some cramps at Mile 22. But as Footfeathers commented later, "Anyone running a race this early in the year better not be peaking and better have some issues later in a 50k."

Still, it was good to begin the mind games that keep forward momentum, slow as it might get at times. The downhill to No Hands was actually pretty good. Happily the twinges had subsided and there was no unexpected fatigue in the quads or ITs, excellent. Let's hope that pattern continues.

I pulled off one of my shirts at No Hands and began the climb to the finish. I was surprised that I could keep a pretty good pace on the gradual climb, only hiking on the true steeps. Checking my watch, I was happy I was going to set a nice PR and be below six hours in a 50K for the first time. Finish lines are always fun, of course, and it was great to climb to the grassy finish and finally catch up with Darren.

Great to be into the new season, and regardless of, or because of, the challenges that ultras present, it's just plain fun. A 27-minute PR reflects the success of discipline and training combined with more experience, along with a growing desire to be a bit more competitive. In similar and speedier fashion, Darren's outing was his best 50K time since Folsom Point, an event without much climbing. A good sign for good things ahead.  It's what we do...

Gear: Patagonia Software; Injini socks; La Sportiva Crosslites 2.0; Garmin 310XT; at least 11 GUs  and 4 S-Caps; one 20-oz handheld. Oakley shades, courtesy of Bikes and More, Winnemucca, NV.

Week Summary 2/3/2013

Tuesday

V&T Grade OB: 5.1 mi (+268 ft); 9:49 pace

Wednesday

Edgewood Loops (CA): 5.0 mi (+643 ft); 9:40 pace
Friday

EF Treadmill: 2.9 mi (+0 ft); 10:21 pace

Saturday
American Canyon 50K: 31.6 mi (+5,007 ft); 10:43 pace

Weekly Totals: 44.6 mi (+5,919 ft); 7:47:30 on trail