Saturday, June 2, 2012

Quad Rock 50 Race Report

Date: 5/12/12
Stats: 50 miles; ~11,275’ elevation gain
Results: 7:57:16; 4th overall

This race report is long overdue, but better late than never. I’m going to spare you most of the details because 1) you probably don’t care about things like how many times I went to the bathroom and 2) at this point it’s been long enough that I don’t remember most of them. As you can see from the stats, this race was no joke. Nick Clark and Pete Stevenson, co-RDs for the inaugural running of Quad Rock, created an awesome course that showcased many of the trails in Lory State Park and Horsetooth Mountain Park in Fort Collins. The 50 miler consisted of two 25 mile loops run in opposite directions. Running these trails on a regular basis will definitely harden you up quickly. It was no surprise that most of the “favorites” were local guys who were familiar with the trails and used to running crazy amounts of vert.

elevation profile

 The week leading up to the race was unseasonably hot. However, Friday night we got a lot of rain and it cooled off considerably. There was much speculation about trail conditions and race day weather. However, it turned out to be a perfect day for running…high around 50 and overcast. I ran in shorts and a t-shirt all day. Unfortunately for the spectators, perfect running weather means less than desirable spectating weather (sorry Jess). Ultra running is such a selfish sport. I’m lucky to have a girlfriend that is willing to sit around in crappy weather for 8 hours just to see me twice.

The race got under way at 5am, with the 25 milers and 50 milers starting together. The first few miles (also the last few miles) are really the only flat part of this course. It was a nice way to settle into a rhythm and loosen up. I saw a few familiar faces and said hi, but for the most part I ran by myself until the first summit of Horsetooth, around mile 12. Here I caught up to Jason Koop, a much more successful and experienced runner than myself. I figured it’d be unwise to pass someone of his caliber, especially this early in a race, so I tucked in behind him and grinded on. And this is where I would stay until mile 36… We actually didn’t even talk at all til about mile 28, where we exchanged names and then went back to running in silence. I think we were both just focused, not necessarily anti-social. After all, we were racing.

Speaking of racing, this was really the first race where I felt like I was racing and I loved it. All my other races I felt like I was participating. Anyway, back to the race. I came in to the 25 mile checkpoint in 6th place, a few seconds behind Koop. I quickly refilled a bottle, grabbed a few gels and gave Jess a kiss. Koop and I left simultaneously, passing another runner in the meantime. We left in 4th and 5th place, with the leader, Fort Collins local Ryan Burch, about 15 minutes ahead. Second was Jim Rebenack and third David Riddle, a crazy fast guy from Ohio who has crushed the east coast trail scene the last couple years.

Making the climb back up Arthur’s Rock was definitely a grind. Luckily I got to see some friends making their way down to the 25 mile checkpoint which helped pass the time. At mile 35 Koop and I surprisingly caught up to Riddle. Shortly after, Koop started to walk a bit on a steep hill and I decided to make a move and pass him. I was now in 3rd place, which was kind of exciting. Maybe this excitement got the best of me, because I thought that maybe I could put enough distance between Riddle and Koop to hold on for a podium finish. But the experienced Koop caught back up to me a couple miles later and was able to drop me quite easily. This was frustrating. I was really hoping to be able to hang on a bit longer.

From then on I didn’t see another person and was able to cruise to a 4th place finish. Upon returning to the relatively flat Valley trail, I was happy to see that I was still able to run with some sort of speed. My last three miles were 7:03, 7:22 and 6:54. I was really happy with this race. I guess my training paid off, although it really doesn’t feel like training. I simply love running every day…literally every day. The freedom, the challenge, the competition with myself and others. Now I just can’t wait for Hardrock!

coming in to the 25 mile turn around  


2 miles to go (photo: Eric Lee)

post race with Jess

Sunday, April 22, 2012

Week Summary 4/16 - 4/22


Monday              
AM: core strength/stretching
I took a day off from running after a tough week. I was pretty beat from the Incline on Saturday.

Tuesday
AM: core strength/stretching
PM: 4 miles, Recovery, South Platte Trail

Wednesday
AM: core strength/stretching
PM: 8 miles, Aerobic, South Platte Trail
I tweaked my calf last Tuesday while running at Mt. Falcon and I could still feel it a bit. It doesn’t feel serious, but I can feel tell that it’s not 100%.

Thursday
PM: 10 miles, Aerobic, Cherry Creek Trail

Friday
AM: core strength/stretching
PM: 10 miles, Aerobic, South Platte Trail

Saturday
AM: 10 miles, 3200’, Dakota Ridge / Mt. Morrison
I kept the mileage and climbing low for a weekend run. This week is a recovery week, so the goal was just to get some lower intensity miles and enjoy the beautiful weather. Mt. Morrison has potential to be a great training hike for Hardrock. From Red Rocks amphitheater it’s something like 1,400’ of vert in only .8 miles. Hopefully I’ll make it there next week, in addition to the usual Mt. Falcon run.

Sunday
AM: 8 miles, Aerobic, Wash Park

This week was pretty chill, which is exactly what I planned on. The prior 4 weeks I averaged 95 miles and ~18,000’ of vert, which is a lot for me. I’m feeling reenergized and ready for a solid week and a half of running, then it’s time to taper for Quad Rock!

Recap
Time: 9:16
Miles: 50.5
Vert: 3,700’

Monday, April 16, 2012

Week Summary 4/9 - 4/15


Monday              
PM: 14 miles, Aerobic, South Platte Trail

Tuesday
AM: 3 miles, Recovery, South Platte Trail
AM: core strength/stretching
PM: 12 miles, 3182’, Mt. Falcon
I set a new PR for an ascent with a first lap time of 28:53. Second lap came in at 30:47. I ran in my Saucony Peregrines which I haven’t used much. I’m trying to work them in every once in a while to get used to the low, 4mm drop. I can definitely notice a bit more stress on my calves and feet, but I love the response and close-to-the-ground feel.

Wednesday
AM: 14 miles, Aerobic, South Platte Trail
PM: 3 miles, Recovery, Cherry Creek Trail

Thursday
AM: 8.4 miles, Hill Workout, Treadmill
I warmed up with 2 miles, then set the treadmill incline to 15% for one hour. I set the speed to 5.4 and managed to hold it for the entire time, and actually bumped it up to 6 for the last couple minutes. I made it 5.42 miles, which equates to 4293’ of climbing. The cool down mile at 0% incline felt like I was flying downhill.

Friday
AM: core strength/stretching
PM: 10 miles, Aerobic, South Platte Trail

Saturday
AM: 16 miles, 16000’, Manitou Incline
Today I participated in the Inclinathon, an event proposed by friend and fellow Leadville trainee, Brandon Stapanowich. A couple months ago Brandon mentioned to me his plan to run/hike the Incline an unprecedented 13 times, resulting in a marathon with 52,000 feet of total elevation change. For those of you not familiar with the Incline, I’ll give you a little background to show you the absurdity of this event…
The Incline is the old route of the Manitou Springs cog railway which climbs 2,000 feet in just 1 mile. The “trail” up the incline is made up of uneven railroad ties, covered with loose gravel and rocks. The fastest known ascent of the incline was set by pro triathlete Mark Fretta in a time of 16:42…for 1 mile! That’s 3.6 miles per hour. The uneven terrain and awkward footing means that the descent is not much easier. The reward for climbing up is not an easy cool-down mile; it’s 15 minutes of quad pounding where you need to stay focused the entire time of you’ll face plant on some gnarly terrain (as I did).

I was excited to join Brandon, but was not sure how many laps I would complete. As much as I was interested in the challenge, I will be racing in the difficult Quad Rock 50 in 4 weeks and I didn’t want to do a ton of damage this close to a big race. The night before the Inclinathon I tentatively decided on 8 laps. I figured this would be enough laps to gain some respect from the other guys, but not so much where I’d totally destroy my legs. 

According to plan, after 8 laps I decided I did enough damage and called it a day. Huge props to Brandon and Fred Baxter for continuing on for the full 13 laps. Brandon set the Inclinathon record at 11:47! Very impressive.

Here are my splits:
Lap Ascent Descent* Total
1 0:28:31 0:17:36 0:46:07
2 0:30:19 0:18:10 0:48:29
3 0:32:19 0:18:34 0:50:53
4 0:30:00 0:17:41 0:47:41
5 0:29:33 0:16:29 0:46:02
6 0:29:53 0:15:43 0:45:36
7 0:32:57 0:23:13 0:56:10
8 0:34:49 0:20:19 0:55:08
Total 4:08:21 2:27:45 6:36:06
*Descent time includes time spent at aid station

after 8 laps, with some battle wounds
  
Sunday
AM: 4 miles, Recovery, South Platte Trail
Jess ran the Platte River Half Marathon this morning and I had some time to kill while spectating. My legs were sore from yesterday, mainly my quads, so it was nice to loosen up with some real easy miles. Congrats to Jess for a solid, early season race! 

Jess and me after the Platte River Half Marathon
PM: 6 miles, 1561’, Red Rocks / Dakota Ridge
Given yesterday’s effort, I would have normally taken this afternoon off. However, my uncle Mike was in town and I wanted to show him some of the trails around Denver. My brother Matt also came along for a leisurely run of Dakota Ridge and Red Rocks in Morrison. 

Matt, Mike and me after our run at Red Rocks

I’ve had a really solid 5 weeks since Salida, with the average weekly mileage of 92 and average weekly vert of almost 18,000’. I’m definitely in need of an easy recovery week, due in large part to Saturday’s suffer-fest on the incline.

Recap
Time: 17:08
Miles: 86.5
Vert: 25,426’

Sunday, April 8, 2012

Week Summary 4/2 - 4/8


Monday              
AM: 4 miles, Recovery, South Platte Trail
AM: 4 miles, Recovery, South Platte Trail

Tuesday
AM: 3 miles, Recovery, South Platte Trail
AM: core strength/stretching
PM: 12 miles, 3186’, Mt. Falcon
We got a few inches of snow throughout the day and it was still coming down a bit when I started the run. Mt. Falcon is a pretty popular place and it’s been really crowded the past few weeks. But the snow and poor trail conditions scared everyone else away and I had the entire mountain to myself for 2 hours. Understandably my pace was considerably compared to the past few weeks, but I was happy with the effort. The first ascent was 32:31 and the second lap was 33:23.

Wednesday
PM: 14 miles, Aerobic, South Platte Trail

Thursday
AM: core strength/stretching
AM: 3 miles, Recovery, Cherry Creek Trail
PM: 11 miles, Intervals, South Platte Trail
I warmed up for 3 miles, then did 4 x 1 mile repeats with a 1 mile cool down between each. My main goal was to keep an even pace throughout the workout. The miles were 5:52, 5:44, 5:44 and 5:44.

Friday
PM: 10 miles, Aerobic, South Platte Trail

Saturday
AM: 30 miles, 7140’, Golden Gate Canyon State Park
This was only the third time running at GGCSP, and the first time since last June. I ran a very similar route to the Golden Gate Dirty 30 race, but started at the main visitor center so I’d have an hour warm up before the climb up Windy Peak. I started around 7am and didn’t see a single person in the first 2 hours (and only about 15 total in the 5 hours). It’s amazing how much solitude you can find in a state park just 30 miles from Denver.


view from Windy Pk
Sunday
AM: 10 miles, Aerobic, Wash Park
I felt really good considering the big mileage yesterday so I tried to push the pace a bit. I ran 4 laps (2.5 miles each) and dropped the pace about 20 seconds each lap, starting at 7:30 and finishing with a lap at 6:25 pace. It was a nice way to break up the monotony of 4 laps.

The mileage was slightly higher than my normal week lately, but for the most part it was a status quo week. My Achilles was feeling a bit tight early in the week so I opted to skip Thursday’s treadmill workout and I made sure I got in to see Dr. Stripling for some ART. Seemed to do the trick. It’s been about a month since Salida and I’m really itching to race again.

Recap
Time: 15:58
Miles: 101.8
Vert: 11,040’

Sunday, April 1, 2012

Week Summary 3/26 - 4/1


Monday              
AM: core strength/stretching
PM: 14 miles, Aerobic, South Platte Trail

Tuesday
AM: 3 miles, Recovery, South Platte Trail
AM: core strength/stretching
PM: 12 miles, 3209’, Mt. Falcon
This was the third week of the Tuesday run at Mt. Falcon. Although running the same trail every week can be monotonous, it’s nice to be able to see improvement over time. My average pace for the two ascents has improved each of the past three weeks: 10:48, 10:12, and 10:04.

Wednesday
AM: 14 miles, Aerobic, South Platte Trail
PM: 3 miles, Recovery, Cherry Creek Trail

Thursday
AM: core strength/stretching
PM: 7.31 miles, Hill Workout, Treadmill
This was also the third consecutive week of this workout, with a small improvement each week. I warmed up with an easy mile, then set the treadmill incline to 15% for one hour. I made it 5.31 miles, which equates to almost 4206’ of climbing.
PM: 3 miles, Recovery, Cherry Creek Trail

Friday
PM: 10 miles, Aerobic, South Platte Trail

Saturday
AM: 19 miles, 8689’, Grays and Torreys
After last week’s hike at Loveland Pass I knew that I wanted to get into the big mountains for a hike/run this weekend and take advantage of the lack of snow. I woke up early and made it to the Bakerville exit of I-70 a little after 6am. I had a vague idea of where I wanted to go, but wasn’t exactly sure. I had a map, a water filter and a bunch of food and was ready for a long outing.  Instead of describing the whole route I’ll just add the map. It was such a beautiful day and I loved just about every minute of this run. However, once I dropped below tree line east of Sniktau I encountered some deep, soft snow. This resulted in a really slow last 2 miles (2 hours!). It was actually really annoying, but overall this was a great day. The route was only 19 miles, but had over 8600’ of climbing with an average elevation of 12200’.



Climbing the loose scree to the top of Ganley

View from Grays summit. The ridge on the right was my route.
Looking back up Torreys
Cross country running over to Grizzly
Looking at the Bakerville exit from the summit of Sniktau. I thought I was home free...until I got to the soft snow below treeline.
Panorama shot of most of the route. Photo taken from Ganley.
Sunday
AM: 10 miles, Aerobic, Wash Park
Jess and I went to Wash Park for an easier, flat run. It's always fun to people watch here, and the 2.5 mile loop is just long enough to not get too monotonous.

I feel like I’ve had a really solid three week block of running. Running some new trails has been very enjoyable and I’m going to try to keep adding new trails on my weekend outings.
 
Recap
Time: 18:00
Miles: 95.9
Vert: 16,838’

Monday, March 26, 2012

Week Summary 3/19 - 3/25


Monday              
PM: 14 miles, Aerobic, South Platte Trail

Tuesday
AM: 3 miles, Recovery, South Platte Trail
AM: core strength/stretching
PM: 12 miles, 3180’, Mt. Falcon
This was the second week of the Tuesday run at Mt. Falcon. My times for both laps were faster than last week, due in part to the snow free trails. My pace for ascent 1 was 9:59 and for ascent 2 was 10:25.

Wednesday
AM: 14 miles, Aerobic, South Platte Trail
PM: 3 miles, Recovery, Cherry Creek Trail

Thursday
AM: core strength/stretching
PM: 7.25 miles, Hill Workout, Treadmill
I warmed up with an easy mile, then set the treadmill incline to 15% for one hour. I made it 5.25 miles, which equates to almost 4200’ of climbing. Not bad for a run over my lunch break.
PM: 3 miles, Recovery, Cherry Creek Trail
I went to see Dr. Stripling after work today for some active release therapy on my achilles. I've been going quite regularly over the past few months and I really think that it's been helping to prevent the tendonitis that I suffered from last year.

Friday
PM: 10 miles, Aerobic, South Platte Trail

Saturday
AM: 21 miles, 8410’, Boulder
Drew and I parked at NCAR and got an early, 6am start. We headed north on the Mesa trail and ended up summiting Flagstaff Mtn, then ran back down to Chautauqua Meadows. From there we hiked up Saddle Rock to the summit of Green Mtn, then ran south to the less crowded Bear Pk. On the way we passed a group of 6 guys led by Dave Mackey. Pretty cool. This was my first time on Bear Pk and I really enjoyed the views from the summit.

From Bear Pk we headed south to the snowy summit of South Boulder Peak then made our way down Shadow Canyon. This was another new trail for me and I really enjoyed the technical trails. You definitely have to pay attention on these trails! Shadow Canyon trail connects to the Mesa Trail which leads back to NCAR. With a couple miles to go I decided that I still wasn’t quite ready to be finished so I hiked up Fern Canyon for a second summit of Bear Pk; about 3 miles round trip and 2000 feet of climbing.

Overall this was a great day on a lot of new trails. I really enjoyed the steep, technical terrain.

Hardrock training

summit of Green Mtn

looking back towards Green Mtn from the west ridge of Bear Pk
Drew on top of Bear Pk

Sunday
AM: 4 miles, 1666’, Loveland Pass
I got out for a hike with Jess, Matt, Phil and my mom. It was a bit windy, but otherwise a beautiful day in the mountains. If we don’t get any snow this week I plan to get back to the big mountains next weekend for some running.

near Loveland Pass with Grays and Torreys in the background
PM: 4 miles, Recovery, Cherry Creek Trail

This was another good week of training. I’m really enjoying my schedule during the week, where I have some tough hill/trail runs on Tuesday and Thursday and flat/easier runs the other 3 days. I really loved getting on new trails this week and will continue to seek out fresh terrain this spring.
 
Recap
Time: 16:51
Miles: 95.6
Vert: 18,146’