Sunday, September 16, 2018

This Week in Running September 1 - Sept 16

Some pronghorn antelope in West Wendover, NV


Year to Date:  1351


Update on Vegas


Well last week I made it official:  I am running the half marathon for Vegas this year.  Last year at the expo I had signed up for the full marathon with the full expectation of running it for the 10th time.  However, after last year's rough experience it left a sour taste in my mouth.

This year I fully expected to get revenge.  However, with all the twists and turns life threw at me this summer, I really didn't put in any base work.  And once I was able to get some miles in here in Utah I just found that my desire to run 26.2 just wasn't there.  My long runs seemed to be a lot harder and my excitement over the upcoming event was more "oh crap"

So the fine folks over at the Rock 'n Roll marathon allowed me to fairly painlessly switch distances.  I am sure standing in the corral before the race I'll be sort of sad but by mile 10 when the full marathoners split from the half, I'll be counting my lucky stars.

I do feel like I punked out and I was sort of down on myself for a day or two, but now I have a sense of peace over the matter and I can probably enjoy Vegas a little bit more.

2018 will probably go down as the first year I have not run a full marathon since 2009!

Exploring out in West Wendover, Nevada

Running in General


Now that I don't have a monkey on my back as far as training goes, I have been logging about 30 to 40 miles a week in.  I have been using short races to work on my speed.  In addition, I've been doing a lot of stride work -- roughly a mile of them after a general run.

My long run sits at 16 miles.  I did one last Sunday and the first 12 or so went well enough but the final 4 turned into a death march.  I think it was on that run that I decided I better switch distances.



In short though, I've been having fun.  I've been cross training doing some weekend hiking which builds cardiovascular and leg strength without the pounding that comes from running.  In addition, I've been doing some trail running out in West Wendover NV (I seem to be finding myself out there quite a bit now that I am back in Utah).


I've always enjoyed exploring canyons -- even as a cigarette smoking teenager in California.  I'd just poke around on the various trails and seeing what I could discover.  As an adult, I still have that wanderlust.  I know it probably seems weird -- seeing a near 50 year-old man running out in a desert canyon where only ATVs go, but that's me.


Overall my training is fairly routine.  And I am enjoying being a casual racer and yet still carrying a full training load.


Upcoming Races


I am sure my race card will fill up soon again.  I've been taking it week by week in determining what I want to race.  I hope to be doing a "cool" race soon.

10/20: 2018 South Jordan Half Marathon - South Jordan, UT (Confirmed)
11/11: 2018 Las Vegas Half Marathon - Las Vegas, NV (Confirmed)
11/22: 2018 South Davis Recreation Center Thanksgiving Day 5K - Bountiful, UT (Confirmed)
01/19: 2019 St George Half Marathon - St George, UT (Confirmed)
04/13: 2019 Slc Half Marathon - Salt Lake City, UT (Confirmed)

Monday, September 3, 2018

Running Update from August - Early September

First lap of the Green Eggs and Ham 5K



Year to Date: 1277.25


Running Update


It's been a while since I've posted an update.  My training has been hit and miss.  I've been logging some decent miles but nothing spectacular.  On average I've been hitting anywhere from 35 - 40 miles per week.  Mostly easy miles with a weekend race.  In fact, I've raced at least once a weekend since May.... that's quite a stretch.

All said and told that isn't too bad, but there isn't a lot of structure to it.  I have a full marathon planned in November but I don't seem to have a lot of focus for it.  I am on schedule for it and have managed to get in a few 14 - 15 mile runs in, which have gone okay, but not great.

I like to have a large base of miles going into marathon training.  At least a 50+ mile week or two and I am finding it just isn't there.  My motivation for training also isn't there.



I still love getting out for a run and I look forward to it but doing the actual work for a marathon isn't there this year.  I really sort of think I lost too much of my base in Arizona.  Also, let's face it, I am not having much luck in marathons of late.

Plus, I've been focusing on shorter races.

So....

Las Vegas Marathon


More than likely I am going to skip the marathon this year.  I will, however, change my entry from the full marathon to the half.  Last year's performance left me with a sour taste in my mouth and lately despite my best efforts at training hard, marathons just haven't been fun.  I still do get a sense of accomplishment out of them, but I am just not getting any better at them and feel that my efforts might better focused to shorter races -- and there are other weekend activities that I'd like to do.

Training on the trails in Big Cottonwood Canyon


For instance, the training has really worn me down.  In years past, I could do a 16 - 18 mile run and then do something else with my day.  Now, they leave me wasted and spent on the couch.  And one of my pet peeves is loafing around the house -- even if I am supposed to rest.

During some of my long runs, I've been getting more and more clues that if I do attempt the marathon it is going to resemble a lot of what happened last year.  

Am I done with marathoning?  Maybe but probably not.  I am sure I'll get the bug to do it again but for right now, the motivation to put in the work isn't there.  I also seem to enjoy smaller marathons.  The Vegas one is just crazy big because it is combined with the half and I feel so insignificant there.  

Don't get me wrong, I still enjoy pushing my limits, running and staying fit, but running for 4+ hours and then feeling like a steam roller rolled over me?  No... not this year.

I'll probably make it official sometime this week.


Upcoming Races


10/20: 2018 South Jordan Half Marathon - South Jordan, UT (Confirmed)
11/11: 2018 Las Vegas Marathon - Las Vegas, NV (Confirmed)
11/22: 2018 South Davis Recreation Center Thanksgiving Day 5K - Bountiful, UT (Confirmed)
01/19: 2019 St George Half Marathon - St George, UT (Confirmed)
04/13: 2019 Slc Half Marathon - Salt Lake City, UT (Confirmed)





Saturday, September 1, 2018

2018 Swiss Days 10K Race Recap - Midway, UT




Official Time: 51:59
Placement: 4th in the 45 - 49 age division, 61st overall
Results:  Here
Race WebsiteHere
Weather: low 50's now wind
Garmin Dump: Here
Previous Years: [2017] [2016]


Mile TimeComments
18:34Right on target. A little bit of hills here
29:10Hilliest stretch of the race
38:42Push up the worst hill and then get to fly down it
48:05Finally on to the fun part -- down hills
58:08More down hills
68:22Flat with a little bit of a hill at the end
6.120:53Fly as best as I could to the finish
Total Miles: 6.12 - 51:5 6




Introduction


For the past two years I've done the Swiss Days 10K race located just outside of beautiful Park City, UT.  The race is actually held on the quiet roads of Midway, about 15 - 20 minutes past Park City.

It is farmland and a place where the wealthy buy houses / cottages to get away from the city life of Salt Lake City. 

On Labor Day weekend, the city holds its Swiss Days festival to celebrate its Swiss heritage.  It is kind of a big deal and a lot of people flock to the weekend event.

They also hold their 10K race which starts in the downtown area and goes to the west side of the village before returning back to the LDS stake where runners can grab a drink and some gourmet donuts.


The Race

I rolled in at the crack of dawn for the 7 AM race.  I think I got there a hair after 6 AM and I still had to walk a little bit of a way to collect my bib / shirt.  It was easy and they had things pretty well orchestrated. 

I wound up chilling in my car and then doing a little bit of a shake out run.  The race, as usual, started on time.

The race starts off with a gentle downhill as you head towards the fairgrounds.  However, the downhill push you get doesn't last long.  You round a corner and pretty much for the next 2.5 miles it is either a gentle uphill or some hills.



I knew I would get a boost later on so my strategy was just to go as hard as I could as long as I could and hope I could crush it at the end.

I wasn't too shocked to see my first mile clock in at 8:30.  I kept telling myself to be patient and I was getting passed by a lot of people.  The second mile amps of the difficulty as you encounter some of the tougher hills.

The really tough part of the race hits around mile 2.5.  The hills get a lot steeper as you approach the Wasatch State Park Entrance.  However, once you turn around, it is pretty much downhill the rest of the way.

I had been passed semi frequently on the uphill and now it was my time for revenge and to make up some time.  I definitely got a second wind as I made my way down the hill that had just stymied me.



The course is primarily residential (farm land) with some beautiful vacant fields.  The back stretch along the golf course is just stunning, with the back drop of the Wasatch Mountains and a pond. 

I was pretty much with the same group of runners almost the entire race.  We'd swap positions but I knew I was making pretty good progress on the run.  After hitting the half way point, though I had another boost where the down hill section really starts to hit home.  I suddenly found my pace dip into the 5K range.



I love that stretch from about mile 3.5 to 5. 

The last mile dumps you onto a walking path before putting you back on the main road.  Traffic is starting to come in to the village at that point but traffic was fairly respectful of us runners.

I dug hard here during the final stretch.  It is primarily flat with one sharp hill that'll take the steam out of you.  However, the last quarter mile or so is a gentle downhill, so you can really push it to the finish.

I crossed the finish line just under 52 minutes! 



Conclusion


I was pretty happy with myself for finishing as well as I did.  The course isn't an easy one and it turns out I beat my previous 2 year times.  I don't do that very often.

Getting my results took only a bit.  RunnerCard as usual, does a fantastic job getting results taken care of and today was no exception.  I was happy to see that I placed 4th in my age group.  The Swiss Days race is unlike other races where they award runners 5 deep with beautiful glass mugs.  My second one!

I like the new t-shirt design


Getting the award was as simple as getting a post race refreshment.  Just present your card and bam, you get your award.  No massive fanfare, which I appreciate as well.


This year's post race food didn't disappoint.  Of course they had the gourmet donuts there, which I totally loaded up on.  I was cautious at first but once they brought out the second batch of them, I totally dug in.  They also had milk and typical post race refreshments.

Believe it or not, I recognized a ton of people from the previous years but I really didn't know anyone.  That didn't deter me from socializing a bit but I took off soon after.


The race cost about $20 and is well worth the time and effort in participating in.  I got a well supported race on a super beautiful course. The post race refreshments and awards were top notch as well.  There aren't many bargains but this one was for me.

Wednesday, August 29, 2018

2018 Ruby Mountain Trail Half Marathon - Lamoille, NV





Official Time: 3:54:00 for 14.78 miles
Placement: 1st male.
Results:  Here
Race WebsiteHere
Weather: Low 40's at the start, upper 60's at finish
Garmin Dump: Here
Previous Years: First time at this race




Introduction


How could I resist this race?  It fit perfectly well into my calendar and it was located in one of my favorite places on earth: Lamoille Canyon.  Lamoille is located about 25 minutes south of Elko, NV -- about 200 some odd miles from Salt Lake City.

I've hiked most of the trails there and it has been a solid year since I've done any hiking.  The Ruby Mountain Relay / Trail race primarily caters to team relays and some ultra runners.  However, this year they added a solo "half-marathon" event.  Typically half marathons run around 13.1 miles, but this race was at least 14.5 and probably closer to 15 miles.

The concept of the race was pretty low-key and easy to follow:

Just show up around 7:00 AM, check in with the race director and then start one of three loops.  Once you finished your loop, return to the race director, tell him you finished and then let him know when you were starting the next loop.  Your total time was clocked but while at base camp you could drink, eat and recover a bit.

There were 3 loops:

The Liberty Pass Trail: a 6.8 mile loop up to Liberty Pass (around 10,750 feet elevation)
The Lamoille Lake Trail: a 3.8 mile loop up to Lamoille Lake (a subset of the Liberty Pass)
The Island Lake Trail: a roughly 4 mile loop up to Island Lake.



The Race

I rolled in around 6:30 AM, earlier than I expected to get there.  There definitely was a different vibe than what I was used to at a race.  With it primarily being a relay race there were plenty of people camping and basically lounging about waiting for their turn to run.

I talked to a few people and used the restroom before going to the starting line to figure out how things worked.  I quickly found out that if you were a solo runner (me) you basically could start whenever.

So I went back to my car, put away the stuff I didn't need and grabbed the things I needed and used the restroom one final time.

Liberty Pass highlighted

Liberty Pass


I opted to go for the hardest and longest route first.  I was starting at about 9000 feet elevation and had to ascend to around 10,750.  

I really didn't know what to expect.  I had hiked the trail a few times and the footing wasn't too awful but I knew it was going to be tough.  Plus it had been a while since I had done any serious hiking / workouts at 9000 feet of elevation.



So I started off tentatively. I had a long way to go and I am not a trail runner nor am I in the best shape.  I had hoped to run most of the uphill and power hike what I couldn't do.

Almost right away I was breathing hard but I just took my time watching where I was running and making progress.  In fact, I felt like I was doing better than I expected.



There were a few other people running various sections of their route but for the most part I was running alone.  I just knew I needed to get to Liberty Pass.

The trail was well marked and already well defined.  They had some flags on them and some blinking lights for the night runners.  I knew where I was going and about the only confusing spot was the Lamoille Lake turn-off.




Eventually I came upon Dollar Lakes.  They were amazingly tranquil and I just wanted to stop and take a break and look at them.  It was a beautiful back drop against the Ruby Mountains.  I was actually surprised they had water in them:



I was pretty tired at this point and my running was started to already stutter.  I was trotting the flats at this point and definitely power hiking the steeper inclines.  I knew it was going to be a long morning, but overall I was fairly happy with my pace, which was hovering in the 12 - 18 minute per mile zone.

Eventually I came across the first checkpoint: Lamoille Lake, but I didn't need to check in there.  I had at least another 2 miles or so before I came across the Liberty Pass check.  I was still largely running solo but I had passed the occasionally relay walker.  The temperature was still cool and not too warm (I was wearing shorts and two t-shirts).







The trail got a lot more rocky and steeper as I passed Lamoille Lake.  I more or less at this point was power hiking more than I was running.  The air was certainly thinner and my breathing was pretty labored.  My legs felt good though but my ears were ringing a little from the elevation.  I was starting to wonder if I was going to be able to finish this without hurting myself, passing out, or puking.

After a series of switchbacks and scrambling up rocky trails, I finally crested Liberty Pass.  I love the view from up there.  It was chilly up there with a stiff breeze coming across the top of the pass.  A runner had warned me that the checkpoint was sort of hidden and off to the right and off of the main trail.

I am glad she told me that as I might've run right on by.  Luckily I spotted the volunteer with a flag and his cot at the edge of a rock formation.  He said I was the first solo runner there -- did I actually have a chance at this?

I stopped, drank a little Tailwind and took some photos:


Liberty Lake Below




I told the guy I just wanted to keep running to the canyon below there (I had only been down there a little in the past) but he said that was forest property and we weren't allowed to race there.

Sadly, I made my way back down the rocky trail before reaching Lamoille Lake again.

Here the trail deviated from the original trail I had taken up.  It led to the Stockman Trail, which I had heard of before, but never hiked.  I believe it is primarily for horses to use and is an alternate route to Lake Lamoille.

It was far easier running down on this trail than it would've been going down the way I came.  It was more grassy and single track and a less steep.  I was actually running at this point and while I couldn't go all out on account of the ruts in the trail, I was beginning to have hope of actually surviving this race:






I had been pursued by another solo half marathoner for most about the last 2/3rds of my ascent to Liberty Pass and along the way he passed me on the way down.  I was happy to let him go.  I really didn't want the pressure of competing.  I just wanted to experience the trail and get through the race without worrying about too much.

At base camp, I refilled my water bottle with some Gatorade I had brought.  I saw that my competition went for the Island Lake Trail.  I had wondered if I should do that one for my second route as it tends to get a little warmer on that trail, but I wanted to run solo.

So I went back and more or less repeated the first route I had taken except, I only had to go up half way to Lake Lamoille.


Lake Lamoille


The second trail for me was the 3.8 mile loop for Lake Lamoille.  I had hopes I'd be able to run it like I had for the Liberty Pass trail, but as soon as I had to climb anything more than a molehill, I resigned myself to power hiking.

I just didn't have a lot left and I was beginning to wonder if I was going to have anything for the Island Lake trail.  I was just winded and sweating profusely.

I had dumped one of my shirts off at the base camp, so that help and I found myself hitting my water bottle a lot more than I had for the first go-round.

A few other runners plodded by me and there were some speed demons that roared by me.  I was so jealous, but I remembered that many were coming off of lengthy breaks as they were part of a relay team.




I reached Lake Lamoille and checked in with the volunteers there.  They recorded the time I arrived and wished me good luck as  I made my way down the Stockman's Trail.

Once I was heading downhill it wasn't too hard to get into a running motion again.  Before I knew it I was back in base camp and ready to start on the Island Lake Trail.

Coming off Stockman's Trail for the second time

Island Lake Trail


I was pretty woozy at the base camp as I chugged what was left of my Gatorade and refilled my water bottle.  At this point I was rapidly going through my bottle as the temperature increased.  I was tired but I knew that I was going to finish.  The question was how much was it going to take.




The Island Lake Trail is roughly a 2 mile uphill climb that goes to an lake with a tiny island in the middle of it.  You can see a ton of photos here.

I pretty much sauntered to the trail head and ran a few hundred yards before succumbing to a power hike.  I was gassed at this point and while my pace was okay, it was definitely dwindling.

I've hiked the trail several times and the views are really nice as you ascend switchbacks.  There were some day hikers who were super cool about letting me pass them and there were occasionally other runners climbing the hill.

I was really struggling once I got about half way.  I was taking greedy gulps of my water bottle and actually by the time I had reached the lake, I was out.

Picture taken at the top of Island Lake
Island Lake

I was so happy to see the cheery volunteers at the top, who took my name and time.  They had plenty of cool water which I sucked down and refilled my bottle.  I was so tempted to hit the lake.



I chit chatted for a while with the volunteers.  I was honestly in no hurry and was wondering if I'd be able to run down.  It was pretty steep and I was just gassed.

However, once I started to make my way down, I realized I could run and for the most part, I did run all the way back down.  I love the downhill portions and I made pretty good time actually.

However, once I hit the Road's End Road and I had to run to the finish line, I just ran out of gas.  I just plodded along, and casually walked under the finish line.  I think the volunteer who was collecting times didn't realize I had just finished, but I did.



Conclusion


After I finished, I found a bench and just sat there.  It had taken me nearly 4 hours to finish the race.  I was sort of surprised it had taken me that long because it didn't feel like 4 hours had transpired.  Had it really taken me what it kind of takes me to run a full 26.2 marathon to run a hilly 14.75 mile run at elevation?  I guess so.

Finisher's belt buckle

The race had a TON of food: pancakes, eggs, ice cream, fruit, drinks and strawberry milk.  I cautiously ate and drank as my stomach was super touchy.

I chatted with various runners from Utah and Reno and I wound up killing a good 45 minutes after the race socializing and enjoying the 78 degree sunshine.  Despite a slow time, I had a nice runner's afterglow and a huge sense of accomplishment.

Customary shirt
Then my name was called and it turns out -- much to my amazement -- that I had won the male half marathon race.  If you do look at the results though, there were less than 10 solo runners, so my changes were okay to begin with.



Cool prize

That was a nice ending to a tough day.  Again, totally unexpected.  This is the second time I've outright won a race in Elko, having won the Ugly Sweater 5K in 2015.

Days later as I write this, I am still on a "high" after running this.  Yes my time wasn't super great, yes I had to do a lot of walking, but it was such an awesome experience.  I love Lamoille Canyon and I got to experience all my favorite trails there in one morning.  It was humbling to be blown away by a lot of really efficient trail runners but I managed to get through it and I did run quite a bit of it.  Perhaps I'll start to do some of my training on trails.

The race was expensive: $80 + service fees but considering what I got, it was money well spent.  The logistics and time it took to set this up obviously makes the race an expensive one to put on.

They also had great post race refreshments and I spent a lot more time than usual after the race hanging out and enjoying myself.

Would I do this race again?  Yes, definitely.