Go slow to go fast.

Uni-Hill 2K

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2009201020112012
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Location:

Westminster,CO,USA

Member Since:

Nov 11, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Finally started learning how to run in '09 after totally botching it up for the 14 years prior and dealing with chronic IT injury...have had zero IT band pain since fall of '09 and have run way more than ever before in my life...loving it.

PR's

Road Mile: 4:44 - Pearl St Mile August 2011 

2K: 6:32 - Uni HIll 2K 2011

3K: 10:07 - West end 3K 2011

5K - 16:53 - Turkey Leg 5K 2011

10K - 38:38 - Butte to Butte Eugene OR 2003 

Half - Never raced a half

Road Marathon - 2:57:19 - 11/12/2011 - solo.

Trail Marathon - 4:48 - Kings peak August 2011

55K - 4:59:54 - Moab red hot 55K 2011

Short-Term Running Goals:

Be healthy, run injury-free, listen to my body.

Sub 16 min 5K

Sub 34 min 10K

Sub 2:40 Marathon

    2012 Tentative Schedule

  1.  Quicker Quaker 5K January
  2. Boston Marathon - April
  3. ??

Long-Term Running Goals:

Get stronger, faster and more fit as a runner and biker to allow for bigger adventures as the years go on.

Still be running in my 80's.  

Personal:

I'm married to Nan Kennard and she kicks my butt at running.  She has beat me handily in every race we have done together except for a downhill mile we did once.  She is my running inspiration.  I'd like to run a marathon with her someday and actually keep up.  

My Personal Blog

My Family Blog

My Business Blog 

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bare Feet Lifetime Miles: 282.68
Cycling 2011 Lifetime Miles: 291.40
Altra Instinct July '10 Lifetime Miles: 637.35
Altra Instinct Sep '11 Lifetime Miles: 481.45
Altra Lone Peak Lifetime Miles: 157.50
Altra Instinct Black Lifetime Miles: 69.00
Altra Adam Lifetime Miles: 27.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
118.7545.003.750.00167.50
NB 205 Kimbia Miles: 12.00NB MT101 - Green 11 Miles: 66.00Cycling 2011 Miles: 74.00NB MT101 - Black 11 Miles: 65.00NB MT101 - Black 11.5 Miles: 13.00Pearl Izumi Streak II Miles: 5.00Bare Feet Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles slow and easy and flat

NB 205 Kimbia Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles - 1:01:42 - 1000' vertical - skunk canyon across mesa, down bear.  Such a beautiful morning.  Inside of my lower left leg started feeling weird toward the end.  

NB MT101 - Green 11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

By the end of the day Thursday my left lower leg felt pretty stiff.  I did some ART.  Then I did 25 minutes of electrical stimulation on it with the compex at night.  Felt almost totally better this morning, but I was kind of itching to ride a bike, so I rode up flagstaff road from my house to the top.  It felt really good.

18 miles - 1:21:22 - 13.2mph - 2600' vertical

And now for your viewing enjoyment....some pics of some rides etc. in France from our trip the last couple weeks.  We got back into town on Monday night.  Had a really fun time riding over there.

 

 Starting up toward mont ventoux with Nan and my brother in law Matt

 

 Riding up L'Alp D'Huez

 

Mt ventoux - about 8K from the summit

 

Nan looking back down the switchbacks on L'Alp D'Huez 

 

Jurgen Van Den Broeck  (5th place at tour de france last year) arrived at the top of the Tourmalet a few minutes after us.  He couldn't quite keep up.

Cycling 2011 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.507.500.000.0015.00

15 Miles of green mountain beat me up more than it seems like it should have today.  I was going to do two laps up and down green but only had the heart for 1.5 laps.  I was mentally pacing myself and not going too hard the first lap up, knowing I had a second lap coming, and I set a PR by about 40 seconds for the route which was cool.  Its always a great feeling to PR when you're not even going all out.

I was feeling good.  But then for some reason about half way down the mountain I just started dragging big time.  It was weird.  So I got to the bottom, regrouped, and headed back up, but slowly, and mentally not into going hard at all anymore.  Finally started feeling good again after turning around to come down half way back up the mountain.

Loved the hot afternoon run in the mountains though.  It was pretty glorious to be running mostly naked through the amazing single track and switch backs that make up bear canyon.  I had the thought of going and running up in golden gate park today to get on some fresh single track and watch the 50K that is happening up there today, but I didn't want to make the 45 minute drive.  I'm glad I didn't, because the single track in my back yard is amazing.  Even though its not new. I could run up and down that same trail all day and not get bored with it.  

15 miles - 2:30 - 10:00avg - 3800' vertical.

That was a pretty good logan peak simulation run I think.  But I was dragging more today than I would have liked to be.  And I wish I would have felt up for the full 2 laps up to the top of green and 5K in vert over 18 miles.  Maybe next weekend....I've still got a few weeks.

NB MT101 - Black 11 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 in about an hour - 500' vert.  marshall to bluestem to lehigh.

Took about 30 minutes just to wake up and warm up from the weekend.  For some reason Saturday's run really took it out of me.  Which is odd because it wasn't that big of a run.  That happens sometimes though randomly it seems.  Usually the next weekend I feel way better when it does.  Hopefully that is the case here. 

NB MT101 - Green 11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Did a track workout today.  Had the hankering to do 20 x 400 in some track spikes I picked up at good will for 5 bucks.  They worked OK, but they were a little tight on my forefeet.  Anyway, after 10 of those 400's my recovery was starting to take too long, so I bailed on the 20 of them idea.  Then I ran 6 laps (1.5 miles) at 6 min. pace just to get some more miles in quicker, but in a pain free sort of way.

My 400 meter splits were as follows: 

79, 81, 78, 76, 74, 74, 74, 75, 72, 75

My 200 meter rest splits were like this:

59, 64, 59, 66, 66, 72, 70, 70, 75, 78 

I could tell I was needing to be done with 400's after 10 because my recovery intervals were getting too long.

I would really like to be able to knock out 20 X 400 repeats in 68-69 seconds.  I've got some work to do to get there obviously since I couldn't even do 20 at 74-75 pace.  I'll get there though as long as I keep at it.

Totals: 10 miles - 1:17 - flat 

NB MT101 - Green 11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - Rode my mountain bike around marshall mesa for almost 2 hours...really nice ride.  Met a guy Ron White out riding and rode most of the time together.

PM - Easy hour on the mesa trail with Eric W. - 800' vert - 5.5 miles - about 55 minutes.

NB MT101 - Green 11 Miles: 5.50Cycling 2011 Miles: 23.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Uni-Hill 2K (1.25 Miles) 00:06:30, Place overall: 15, Place in age division: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.001.250.0014.00

We had a fun time at the Uni-Hill 2K last night.  Here are some pics and a quick report.  Results here:  I was 15th overall in a time of 6:32 (5:15 avg pace)

Abe nearing the end

Breanne having fun

Dinner at the sink with Friends at the start/finish.  Good times.

The first dowhnill

The finish sprint

Todd Straka, leading then winning the masters division in 6:30

Did a really niceand easy 9 mile jog with Nan in the morning in the cool 60 degree mist around boulder.  Really pretty and peaceful run, and really nice to spend the time chatting without distractions.  Reminded me of being on Vacation again.

Then in the evening Abe, Breanne and I did the race.  What a fun event!  We signed up for the 3 race serious with a 2K, 3K, and a mile race throughout the summer evenings.  The kids get really stoked to go do races.  Its pretty awesome to see.  With Abe, we've been trying and trying to catch his interest in ANY activity this summer...and the only things he ever expresses excitement or interest in is camping, running, and biking.  DANGIT!  WHAT IS WRONG WITH THIS KID!   (secret grin of delight that he on gets stoked about all the really cool activities) Seriously, we try talking about swimming, soccer, karate, baseball, etc. etc.  Nope.  no interest at all.

I guess kids can see right through our guise and they know all those other things must be lame since they never see us doing them.  So far they seem to want to do the things we're do.  Works for me!!  I'd SOOOO rather go do a race with the kids than go watch them swim or do gymnastics or whatever.he wants to do is camp and run.

Anyway, Abe and Breanne did awesome, both took 3rd place in their Age.  It was cool because they do timing chips and everything, and the kids were way into it.  Abe has been wearing his finishers medal non-stop today.

I had a great time racing also.  It was a really hilly course.  Basically straight up then straight downhill for a 1/4 mile stretch each way, repeated twice with a couple 1/8 mile flatter spots.  People ahead of me pulled away from me on the up hills and I reeled them in or passed them on the downs.  It was fun to push a hilly short course in 5:15 pace... but I'm pretty sure taking out the hills I could be under 5:00 pace on that distance right now.  I'm really looking forward to testing that out though in the pearl street mile coming up.

NB MT101 - Green 11 Miles: 9.00NB 205 Kimbia Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.250.000.0016.25

We were camping at Marshall lake last night/this am, 2nd weekend in a row, this time with the whole family.  Its absolutely gorgeous there, and secluded.  And its only 10 minutes from our house which is really cool.  Its a private lake but one of our friends is a member so we are fortunate enough to get to hang out there.  The kids love it.  All morning we were fishing and playing with frogs.   The kids could have caught and played with frogs with their other friends there all day if we let them.  

Had a really nice run in the morning.  Woke up right about at sunrise, 5:20, and was welcomed by an calm and  beautiful morning.  I didn't see another soul for an hour and a half as I cruised up the quiet trails around community ditch trail, up dowdy draw, and over goshawk ridge.  I warmed up slow the first few miles and then felt pretty quick and smooth the rest of the run, and just highly enjoyed being out in the morning sun with the really vocal bird singing to me the whole time.

16.25 miles - 2:09 - 7:56 avg - ~1500' vert. 

NB MT101 - Black 11 Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

to NCAR via table mesa from home and back at 8 pm after getting the kids to bed.  I really enjoy this road run.  for a road run it is definitely among my favorites.  Its so gorgeous and such a smooth uphill grade.

6 miles - 45 min. 7:30 avg - 750' vert.

 

NB MT101 - Green 11 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.500.009.00

It seems like its always a bit windy out at the Monarch High School track.  

Did a 2.5 mile warmup with 4 x 100 meter strides.  Stretched.  Then jumped into a set of 200's.  I didn't know how many I would do, I thought between 15-20 with 200 m recovery jog between each.  I ended up stopping after 16 of them since the recovery started taking too long at that point.  The wind was in my face for the turn and at my back for the straight...consistently each 200.  I feel pretty good about how consistent I ran them.  But I'm going to need to be able to do 10 x 200 in 30-31 seconds each I think if I'm going to have any hope of doing a sub 4:30 mile in August.  My splits today were all at 35 seconds almost exactly, with just 2 outliers at 33 low.  Then after some rest I finished off with 2 x 400 meters at 77,76.

Here were my recovery 200m splits:

59,62,63,63,64,66,66,69,67,72,2:37,69,68,70,72.

Once the recovery period starts to get too long I use that as the indicator to tell me its time to stop.  I don't know exactly what that time is, but I gauge it as a comparable to what it was when I started the sets.  I'm not interested in pushing too hard in workouts and risking overdoing it.  I am a big fan of the tortoise approach and would rather be consistent for months on end than try to rush my development and be sidelined for any period of time.

NB MT101 - Black 11.5 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6 AM - 90 minute mountain bike ride around flatiron vista and back on community ditch.  Great ride.  Easy cruise.

5 mile easy and slow recovery jog afterward.  Running legs feeling kind of beat up from yesterdays 16  200's I think.

NB MT101 - Green 11 Miles: 5.00Cycling 2011 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

90 minutes easy jogging up bear canyon...~1800' vert.  Such a gorgeous morning...as every morning seems to be lately.  I love this time of year...the weather is just immaculate.  Shorts, shoes and socks are all I have to set out for my run in the morning, and its always the perfect temp. in the mornings.

NB MT101 - Green 11 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Did an 80 minute really easy cruise around the foot hills this morning with no watch.

On my way down from Skunk canyon I crossed paths with the Caballo Blanco himself.

I flipped around and jogged with him for a bit once I recognized who it was, introduced myself, and chatted a little about the copper canyons.  What a cool dude that guy is!

It was a cool way to end a leisurely morning of losing track of time on the trails. He was every bit as leathery, shirtless, and smily as you would expect him to be running through the hills with his dog.

NB MT101 - Green 11 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.009.250.000.0012.25

Had a great run this AM with my buddy Eric.  Last tempo run before logan peak next week.

I'm not feeling too prepared for the 7400' of vertical i'm going to be assaulted by next week, but whatever.  It will be fun to go out and run in the mountains for 5 hours.  I am feeling pretty fit, but I'm better off on flatter faster stuff than the steep stuff.

Anyway, I PR'd up Bear Canyon to green mountain this morning by about a minute - did the ascent in 36:31 without pushing the top mile very hard at all.  Eric put a minute or so on me in the last mile which was cool to see for him.  He's got some serious climbing strength.  It was his first time climbing green mountain, so I was impressed.  I knew I was on pace to PR by a ways so I kind of cruised it in keeping the same steady effort on the steep last mile after I reached the 2 mile point over a minute faster than ever before.  Kind of lame perhaps not to go after it harder the last 10 minutes...but I didn't feel the need to go all out today, just wanted a solid steady effort with 3K in vertical.

Cruised the down hill in 24 minutes, faster than ever previously also, and just felt fantastic.  Really liked how my body felt today after 3-4 easy recovery running days. Even though I was running 80-90 minutes at a time, I was going easy, and I can feel the difference in recovery after a few days of that.

Totals including the warmup - 12.25 miles total - ~3100' vert - 1:53  - 9:13 avg.

 

NB MT101 - Black 11 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

super easy, slow, flat loop around south boulder creek trail.

Pearl Izumi Streak II Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Felt like total crap this morning with a 12 hour stomach bug that did unpleasant things inside my intestines.  Got over it quick though, without puking fortunately.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy hour barefoot around the bike paths on 'Bike to work' day.  I like my loop commute to work a lot, but I prefer running it than biking.

Bare Feet Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Danny C. is in town!  Awesome.  We did a nice hour trail run up skunk canyon to mallory cave then down enchanted back to skunk.  No watches, it turned into a 90+ minute run.  Its super hard to turn around on gorgeous summer mornings out running with a friend in the flatirons.  That was one of the most enjoyable runs I can remember in a long time.  Great to enjoy it with one of my best friends Danny, all the way from Seattle!

9 ish miles - 90+ min.  1500'+ vertical.  Easy pace.  

Looking forward to running longer, and harder in the mountains above logan on Saturday.  I feel really good right now.

NB MT101 - Black 11 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 32 minute recovery run before driving to utah. 

NB MT101 - Black 11.5 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Logan Peak Trail Run (11 Miles) 01:51:18, Place overall: 5, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.5011.000.000.0012.50

The week of the race last week the course kept getting shortened each day.  Until by race day, it had gone from an epic 28 miler to logan peak with 7200' vertical, down to an 11+ mile out and back up dry canyon with 3500' vertical.

I was minorly bummed that we couldn't run the whole course, but it wasn't going to stop me from having a great time running and racing on Saturday.

I ran with the lead pack from the get go.  I raced hard and did my best to flood my mind with positive thoughts the entire run.  I didn't wear a GPS and was unconcerned about my pace or heart rate.  Just focused on running as hard as I could up the mountain, so I could give myself a fighting chance on the down hill.   I ended up placing 5th overall after a hard and fun hour and 51 minutes of running.  But I took a wrong turn at the end, so technically I am probably DQ'd, but it wouldn't have made a difference in the placing.  It was a really fun race.  Here's some more detail on how it went down:

I was in 3rd place after 25 minutes after surging past Ty Draney who was starting to walk some of the steeper parts.  He wouldn't let me go though.  He would drop off a ways back, then surge back up.  After a few minutes of that he took the lead and I didn't go with him and he put a gap and was out of sight a few minutes later.  This was the toughest part of the race for me.  I had to keep repeating to myself that I was fit, strong, and fast.  So that I would keep pushing and not just ease off the pace.  I had memorized this poem on the way over to Utah and I found myself repeating it over and over to myself on this section while I was alone.  It was a good distraction from the pain, and motivated me to keep pushing and thinking positive thoughts:

The Victor - C.W. Longenecker

If you think you are beaten you are.  If you think you dare not, you don't.  If you like to win, but you think you can't, It's almost certain you won't.

If you think you will lose, you have lost. For out in the world we find, Success begins with a fellows will. Its all in the state of mind.

If you think you are outclassed, you are.  You've got to think high to rise.  You've got to be sure of yourself before you can ever win a prize.

Life's battles don't always go to the stronger or faster man.  But soon or late, the man who wins is the man who thinks he can!

In between repeating that poem to myself, I would tell myself I was strong and I would finish in the top 3.  I'm pretty certain the forced positive thoughts helped a lot in keeping out the mediocre thoughts and slacking to some degree.  But by about 1000' to go in the climb, it was getting pretty steep, and I was starting feel worked.  And my right foot went all numb, which felt extremely weird and annoying to run on.  I was in 4th place at this point behind Seth Wold, Joe Furse, and then Ty Draney.  Some guys were coming up behind me at this point.  So I stopped to shake my foot out and get the blood flowing again.  I've had that happen before on steep sustained climbs, and I knew it would just take about 30 seconds of standing there to get the circulation going again.   So 3 guys passed me.  But I kept two of them in sight.

Then we arrived at the snowy part.

I was the only one in the top group of runners who had packed micro spikes, and I was all about using them now after packing them up.  I noticed a pretty quick difference.  It only took 20 seconds or so to put them on, and I was still right behind Tim and one other guy and we had to go straight up a steep snow bank.  They started slipping all over and going really slow and I just blasted right past them.  Within a minute they were out of sight behind me as I went flying full speed across a 1/4 mile section of tracks running straight across a steep snow field.  It felt good to be able to take advantage of the spikes after having carried the extra weight up the hill.  This put me into 5th place by a good margin as we hit the turn around.

Seth Wold however, was 8 minutes up on me at the turn around.  Joe Furse was next, then Ty Draney and Chris were together coming down and had a few minutes of lead on me.

After the turnaround I did everything I could to blast back down fast.  One time I took a super man dive across a snowy section when one foot sunk to my knee.

After about half way down, running as hard and as fast as I could and having gone close to 3 miles and 2500' descent, my quads were getting pretty worked.  And I wasn't catching sight of the guys in front.

As I reached the dry gravelly section near the bottom of dry canyon, I took my eyes off the trail for only a moment to see the view of the canyon and soon found myself in what felt like a slow motion stumble to the earth.  And then I had skidded to a stop on my left side.

I jumped back up, saw a gash in my left knee, and started running again.  It was a little slow and painful at first, but soon enough I regained my tempo, not wanting to get caught by the dudes behind.  But at that point I lost hope of catching anyone in front.

Then I missed the turnoff to the trail at the bottom of the canyon and went running at probably a sub 5 minute pace straight down the road.  I was disoriented and had no clue where I was.  I ran north through a neighborhood, when I should have been going south to the park across the shoreline trail.  Finally I stopped a car in the middle of the street to ask where the park was.

I made it back to the park, via the wrong way, but still in 5th place.  The next guys didn't arrive until 3 or so minutes after that.

I enjoyed that race a lot.  I liked the shorter distance actually...it made it pretty fun to just go all out the whole time.  It was quite a different experience than the pace I would have been able to sustain for 28 miles.

I missed out on a lot of action in front of me though.  It turned out to be quite a battle at the lead.  I thought Seth had it in the bag...but Ty and Chris actually caught up to Joe on the descent, they must have flown!  And then all three of them sucked up Seth who said he was just jogging pretty easy with a HR of 120 on the way down.  But by the time they passed Seth they were near the bottom of the canyon, and he turned on the speed.  He re-passed them, and Joe was the only one to hang, but he couldn't out kick Seth.  They ended up in a sprint to the finish with Seth beating Joe by only about 1 second.

Sprint to the finish, followed by a puke on the nearest tree by Joe.  Way to give it everything you had Joe!  You were so close.

Then Ty came in followed by Chris.  I arrived about 4 minutes after Chris, about 5 minutes behind the leaders.  So I gained a few minutes on Seth on the down hill, but didn't gain anything on Joe or the others.

Ty finishing third

Chris finishing 4th, he took a spill on the descent also it appeared

A slightly bloody finish

The risks of bombing the descent.  Better keep my eyes on the trail next time.  It could have been a lot worse I'm sure...

Oh yeah, and the fall.  So I cleaned out the gash in my knee, and surveyed a few folks as to whether they thought I should go get some stitches.  It was a pretty unanimous consensus for stitches...so I headed to the "5-minute clinic" south of town.  Glad I did too, I would much rather not get an infection in my knee if I can at all help it.

So in the end...it was a bummer we couldn't run to the peak and around the awesome single track up high.  But not enough to ruin the fun time had racing and being out on a beautiful morning in the mountains.  I especially enjoyed the snowy sections of the course up high.

Kudos to the RD and volunteers for putting on a great event, despite the challenges with the weather and the course.

L to R: Seth, Joe, Chris, Cody (injured reserve list, CR holder last year), me, after the run.

NB MT101 - Black 11 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

mountain biking in little cottonwood canyon.  Fun stuff.

Cycling 2011 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
118.7545.003.750.00167.50
NB 205 Kimbia Miles: 12.00NB MT101 - Green 11 Miles: 66.00Cycling 2011 Miles: 74.00NB MT101 - Black 11 Miles: 65.00NB MT101 - Black 11.5 Miles: 13.00Pearl Izumi Streak II Miles: 5.00Bare Feet Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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