Like the canyon

Nice hour and a half on the trails tonight.  Lots of up and down.  Felt great to be out in the hills in the cold and dark.  I have really started to like night running, the whole world is reduced to the globe of light in front of you. Nobody around just you and the trees and snow, plus, for some reason, running slow feels fast! Good news for me is the knee is calming down alot and after 2 weeks the cold is finally gone! Good new for eveyone else, nothing for me to whine about.

7 miles on the 'mill.  4 miles at 6:45, 2 miles at 7:15, 1 mile walk. 

3.5 easy on the 'mill, 8.5-9 min miles

Great run tonight! Started out feeling sluggish. legs felt heavy and didn't want to turn over, but I needed to get in a good hard run today and Saturday before the Red Hot 50K.  15 minutes and 500 vertical into climbing Malan's the switch flipped and everything felt easy.  Felt like I floated up the trail, tagged the top turned around and flew down, tagged the sign at the bottom turned around and ran the whole second lap.  Never been able to run an entire second lap so I was very pleased running the final steps to the top and looking out over the lights of town.  Turned on my lights and ran faster on the second descent than the 1st. Another bonus, tonight was the first time I have ever done this trail and not passed anybody!  All by myself out there.  What a blast! one of those rare benchmark runs where everything seems to come together.  10.4 miles 8800 vert up/down.  4400 ft of climb 1:58. 

7 miles today with a lot of climb.  Pretty good week for vertical, for me anyway.  I think I totaled about 9500 ft.  Went out late in the afternoon after skiing in the morning and the snowy trails were mashed potatoes, tough to run . . . . .even worse for the knee I tweaked skiing today, AGAIN!  Even though it's my first love, I think I'm done skiing for a while this year.  I feel like I'm just learning to really run and I don't want to blow it by getting injured skiing marigal snow.  Alot of pain tonight, not too much swelling, hopefully it will cooperate this week and get back to 80-90% for Red Hot.

I'm leaving tomorrow for the Moab Red Hot 50K+.  Ahhhrr, 2 days ago I was ready to pull the plug on the whole thing. This ski-knee was super sore, apperantly a strianed Meniscus.  It's still a tender, feeling maybe 75%, hopefully it will go numb!  Ran a slow 4 miles Wenesday to try and loosen it up.  Seemed to work, it definatly feels better than it did.  Was hoping for a good race, we'll see what happens.  I'll be happy just to take the day as it comes. 

I gotta say though, I am really looking forward to some miles on dirt!! I haven't run more than a couple-a steps on dry ground since the Chimera 100K in December! Smart or not, I haven't run a single step on the pavment all winter, stuck entirely to snow packed trails and the 'mill.  Haven't gotten too many long ones, but alot of hill work and a little speed work here and there, we'll see how that pans out 4 hours in on Saturday . .. .     

Red Hot 50k

I was really looking forward to this race to get in some miles on dirt under the warm sun, but  as I was driving down to Moab from Ogden Friday afternoon, something on the stretch between Price and I-70 didn’t look right? Oh, it was the foot-and-a-half of snow on both sides of the road.  Solid snow covered ground all the way into Moab, no exaggeration; you could ride a snowmobile from Price to Moab.  My first thought was, so much for running on dirt.  My second thought was, even if there is only a quarter mile on dirt it would be more than I have run on solid ground in the last 2 months.

Sure enough, lots of snow at the start, and lots of snow on parts of the course.  Most it was no big deal, just snow packed roads, but we probably had a solid 3-4 miles of real snow that varied from 160 lb breakable crust (I’m 180 so . . .) to mid calf to sometimes knee deep junk snow to plow through.  The go-fastie guys up front must have really had it bad through that section.

Despite the snow, the weather was great, sun out all day, I ran in shorts and a t-shirt.  I usually have at least a little nervous excitement before a race. Not today, I was excited to run, but not nervous.  Maybe it was the lack of expectations because of the knee injury? I was totally content to take what the day gave me.   Before I knew it, it was 3-2-1 go, and we were off up a snow covered Gemini Bridges road.    

I started off next to a strong Ogden area runner named Tom Remkes.  I knew if I could stay anywhere near Tom I would have a good race. I ran with Tom for a ways then lost track him as we wove through slower runners.  As we reached a long flat section I could see I was in about the front 1/3 or so of the pack. Good I guess, everything felt great, no knee pain, low heart rate, just in cruise mode.  Into the first aid station, no one I was running near really stopped, I was planning to fill the bottles on my waist belt here, but wasn’t sweating much due to the cool temps, and not wanting to drop a bunch of places, I topped off my hand bottle and kept moving.       

As we left the aid station, the pack I was in was really moving fast and happily, I felt comfortable with the speed.  Not for long, within a mile or two we hit the 160 lb crusty snow section. I had to really slow down as about every fifth step my 180 lbs would break through deep and my knee would let me know not to do that again.  Tom passed me at this point and I tried to just latch onto his hip and go with him.  Luckily this section didn’t last long and we were soon into deeper soft snow and I could move faster and pain free.  A good group of us stayed together through the climb, alternating walking, slogging and running through the deepest snow and short, dry sections.

After what seemed like a while,  we were back on snow packed road and cruising down to the 3^rd aid station.  I settled in behind Tom and a few other and tried to match thier fast pace as we slowly reeled in a group in front of us.  All felt great, though I noticed myself running a little tense and favoring my right leg.  I had to keep telling myself to relax my legs and let them spin.  It seemed just as I would settle into a relaxed rhythm, boom, I would step on a rut or rock wrong and zing the knee. 

Into aid 3 and, again, super quick aid stops, everyone seemed to just grab and go.  Good because it’s quick, bad because I wasn’t paying attention to how much I wasn’t drinking and I ended up pretty dry at the finish.  A common mistake for me, I gotta learn!  

The next section pretty much did me in.  To this point the course was mostly road or snow, and with the exception of the breakable crust, had been fine with my knee.  The next section was almost all slick rock. The short up and downs and uneven/unforgiving footing had me dropping expletives every few minutes as pain would shoot through my right knee.  Super frustrating because I usually thrive on this kind of terrain, I love to try and float over rough terrain fast and let the legs go limp and blast the downs, not today.  I just keep telling myself, relax, it is what it is today, just enjoy it.  I managed to hang on to Tom and few other guys I had been running near up the big climb to the 4^th aid station. As we started the downhill, All I could do was manage a shuffle trying to keep from tweaking anything again, and I watched as the group I had been running with pulled quickly ahead.  From that point to the finish it was me passing a few people here and there, but mostly I got good at saying “hi, great job!” as trains of runners went by.  I felt fine, and was having a blast, had plenty of energy, I could still go uphill o.k., but the legs were shot from too much braking and running tense to favor my right leg. 

The course was definitely what I expected. Wide open and fast through the first half with lots of climbing/descents some longer, some shorter through the last part.  Moab is beautiful and this race does a great job of highlighting that. Great views, fun terrain, good turn out of strong runners.  Gotta love the ultra community too.  It’s great to come into the finish as a mid-pack runner to hear cheers from faster runners who have walked back up the course to rally in slow guys like me.  I finished in 6:05, which I was totally happy with.  In my head I had hoped to be about 5:45-6:00, that was before the strained Meniscus.  I might have been able to pull off a 5:45 healthy, who knows, maybe, maybe not.  The course was 1.5-2 miles short this year, but it seemed the finish times weren’t any faster, I think due to the snow.  If I had to guess I would say 10-15 miles of the course were snow covered, most of it packed out and no big deal.   

Overall I am completely happy with my race.  I used to really struggle with stomach issues and cramps, but through the end of last year and so far this year I have been able to avoid all of that by sticking to First Endurance gel and S-Caps (obviously no sponsorship bias here, they don’t give free stuff to slow guys, this stuff just works for me) with the occasional banana and some pretzels thrown in at aid stations.  Feels good to finally have nutrition more or less dialed.  I gotta remeber to drink better out there though!  Mentally I felt great, never had that “where is the next aid station” feeling.  The pace of the race always felt intense; there was always someone just in front or a pack of people coming up just behind me.  The knee hurt, but to put it in perspective, I ran the first few miles next to a guy with a prosthetic on one leg from the knee down.  A little temporary knee pain is nothing compared to the challenge that must have been.

Got my Red Hot race report up tonight and did 40 minutes slow on the treadmill.  Quads a little sore, knee is loosening up and feels better already.  My left leg is sore from toe to hip from carrying my right leg on Saturday.  Because my knee was a ski injury and not just overuse from running, I am going to the Orthopedic on Friday AM just to be safe, but I'm sure it's just a bad strain.  I'm not letting a knife or scope anywhere near my leg though.

Legs feeling loose again.  5.5 miles on the 'mill at 7:40 pace.  No knee trouble at all on the flat, steady hampster wheel.

Went to let the Orthopedic have a look at my right knee this morning.  Doc took some pictures and inflicted decent pain with a series of yanks and twists.  Diagnosis, strained MCL with and a probable torn Meniscus.  Yep, I knew it hurt for a reason.  I left after about an  hour with a new, giant, knee brace and a follow up appointment in 2 weeks. Doc says he'll have another look and may suggest going under the knife.  Patient says "aint a knife getting within 10 feet of my knee." 

I'm supposed to stick to the treadmill or bike for at least 2 weeks.  Well . . . I'm confident this thing will improve alot in the next two weeks.

Got out and walked the dog this morning on part of the Striders 10k course.  It was good to see some running friends on the course and cheer them on.  Quite a pack of runners out there this morning, there was a solid train of runners for at least 20 minutes.   

Got in 2 hours on the treadmill this afternoon.  13.5 miles.  Didn't feel great today, low energy, felt like I had to work really hard even though the pace was kinda mellow. My knee was pretty sore after running.  Iced the knee down good and got out and did some yard work to keep it loose.   Counting the race last Saturday, I ended up with 65 miles for the week, not alot for some, but a good week for me.  Everything but the knee feels great.

Good 40 minute tempo run in the 'mill.  Kept the pace between 6:45 and 6:55 with a 1/4 mile interval every mile at 6:20.  At 40 minutes slowed down to 8:20-8:30 or so for 20 more minutes to finish off the hour.  Ended up with 8.3 miles for the hour.  I guess that's the nice thing about being new to this running thing,  I think that's the furthest I've ever run in a hour. 

The knee hurt off and on, it's getting better for sure, but still feels a little loose.  

A little insight if you happen to be running on public treadmills.  If you get on one and it doesn't work, step over at least 2 treamills to start, don't get on the one right next to the broken 'mill, unless you get entertained watching people try to figure out why the treadmill won't start, then look at you like you know somehing about why it isn't working unitl you take off your headphone and say "ya, it's broken".  Happened 3 times in a hour, and at least 10 people fiddeled with the thing for like what seemed like a minute or so each. Hilarious.  

Easy 45 minutes, 8:30 pace. Treadmill again.

8 more treadmill miles. 8:15 base pace with 2.5 miles thrown in at 6:40 to keep it interesting. Starting to burn out pretty bad on the running in place thing.  To be on the safe side, I am even staying off the roads.  I really miss the trails.  Every day on the way to and from the gym I look up at Malan's peak (tonight bathed in alpenglow with beautiful clouds hanging on Mt Ogden) and think about how much I wish I could get back up there. Really enjoyed runnning that this winter, especially the night runs.  The last time I ran Malan's was at night and it was a solid double, running 100% of both laps for about 4400 vert in 5 miles.  That was almost 3 weeks ago.  Hopefully I haven't lost too much by running only flats.  I am thankful that my knee isnt so bad that it keeps me from running at all.  Seems like it's getting much better.  One week till the MRI, and the decision on surgery.   

Took my 10 year old skiing this morning.  We stuck to the groomer s and took it easy and my knee held up great! We got home around 1:00 and it was just too nice out to run inside, knee be darned. 

I had heard the BST north of 12^th street was pretty much snow free.   So it wasn’t long before I was lacing up the trail runners and grabbing a gel or two and a water bottle, and to the skeptical looks of my wife, heading apprehensively out the door for a trail run. 

I was so excited locking up the car I dropped my keys in the mud twice.  I was worried about my knee, but it has been feeling great, I just didn’t want to be reckless and reinjure what has started to heal.  Walking over to the trailhead I just kept repeating to myself, “take it easy, watch your footing, if it gets gnarly or snowy and you have any knee pain walk and head back.”   

I took off up a pretty good initial climb, snow free, mud free single track!! What a blast!!! Legs were just flying, I pasted 4 mountain bikers who were climbing the same hill.  When I got to the 1^st technical descent and through the rocky, rough flat spots I was defiantly running with the brakes on a little, just waiting for pain in my knee.  Nothing.  Everything felt great! My pace increased and I just motored along on REAL DIRT up, down, through the rocks and a little snow.  Felt like spring!  I was having so much fun I didn’t even notice I had been going out for over an hour.  The further north I went the more mud and snow to where I was running in pretty deep slushy snow continuously.    

Turned around and headed back.  Through all the climbs, snow and a little mud I didn’t break my run once.  Everything felt strong!   Best run I have had in recent memory.   After a few missed and wrong  turns, I finished up in 2:20.  On the knee, I got a little careless in the last ½ mile and caught a rock wrong with my toe and tweaked it a little, stupid. Other than that very little to no pain!!  YES! YES! YES! Still going to take it slow and I will be on the ‘mill most if not all of next week.