Like the canyon

No time tonight, just 5 easy to keep the dust off.  850 vert.

Wheeler/Icebox/Maples/Overlook to top and back.  Seems this area is my weekly mid grade tempoish run.  14 miles tonight, 2450 vert 1:08 to overlook, 53 minutes back down, 2:01 round trip.  Couldn't get'em turn'en over tonight, just no gas in the tank. Definatly feeling the accumulated fatigue of higher milage with alot of vertical over the past three weeks.  I need to keep it on for another 2-3 weeks to be where I want going into the hunski in Sept.  Not sure how to approach the 50K next week?? long training run I supose. 

Went for an ART session on the calves and a spot on my hip/upper glute that has been bugg'en for a couple days.  That stuff is some kind of voodoo.  I went in with a good degree of stiffness and some pain, walked out feeling perfect.  Though, he almost made me cry working on the hip, geeze that was painful, but took the knot out immediately. 

Short and easy 3.5 with 650 vert, then out for dinner with the family.  Needed the easy day, the ART, and a little family time to recharge the system.

Very nice 11 and 3100 vert tonight.  Best time yet to Lewis Peak, up in 58 minutes, RT in 1:45.  Wasn't really trying, just felt good to crank it up a little.  Not a soul around anywhere.  Hard to believe I can have a trail that amazing and a peak all to myself for two hours. Worrisome little thunderstorm just to the west over the Lake kept things lively as the trail is right on an exposed ridgeline for a good bit, not a great place to be in a lightening storm. 

I ran in my La Sportiva Crosslites tonight, a shoe I bought a year ago, but have been using alot lately.  Had been running 100% in the Wildcats for about a year, but after using the lighter shoe again, concluded they a little heavy and clunky. I am really liking the light minimal shoe. The crazy thing is i have also have been mixing in running in the Hooka One a couple times a week.  How's that for footwear phychosis?  I like the Hooka, don't love'em, but they feel good when my legs and feet are feeling beat up after alot of miles.  To me the analogy is this, running in the Hooka on really technical trail is like tying your shoes with gloves on, you can do it, but it feels clunky and awkward.  But then I tend to be clunky and awkward anyway, so maybe its just the pilot not the craft.  

3 Peak Link up. 30.6 miles 8235 vert. 6:50

3 week totals: 215 miles, 46,500 vert

I have always wanted to link up Ben Lomond, Willard and Lewis P.eak in a good long day, needed a long one today so that was the plan.

Getting comfortable being uncomfortable is a big part of the training goal for the 100 miler in 6 weeks and that was what today would be for the most part.  Right out of the gate things felt bad, legs slow, gut churning.  The morning, however, was very nice, off and on rain showers, nice and cool. 

Had to keep it in low granny all morning and clocked my slowest time to BL this year 1:58.  Even the night run was a little faster.  Coming back from Willard Peak, walking off trail along the ridge line I stumbled into the now familiar (both me with them and them with me I think) heard of Moutnian Goats.  They moved off just far enough for me to walk by, and stood and watched.  Crazy, like 15 big billies 20 feet away looking at me like "there's that knucled head runner again"

I felt a little better on the way down from Ben Lomond to the car, 7.8 miles in 1:03, my watch clicked 20 miles just as I opened to the door. I refilled and was off for the long, hot haul to Lewis Peak.  I was cooked and it was mostly a hike.  For comparison, I ran this earlier in the week in an hour, today it was 1:30.  I ran most of the way back to the car, though a couple of the rollers about did me in.  Great run, long, run, hot run, gald to be done run. 

PICTURES: (one loaded the rest are links, sorry)

Looking back toward Mt Ogden from the trail:

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394072766838594

Lewis Peak, Malan's and Mt Ogden (look close for the red dots)

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394082586313794

Up Close and personal with the goats (no zoom here)

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394103889824226

Looking up back at Ben from Willard

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394133905916946

Lookinb Back at Willard (cool off trail ridge route where the goats hang marked)

Trail to Ben Lomond from Lewis trail

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394175111779250

Ben and Willard (just behind and to the left) from Lewis

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394237601854658

Easy 3.5 recovery run. f.l.a.t.. no vert, none at all.

Weekly snowbasin trail run.  13.13 miles, 1900 vert, 1:55.

Still have most of the uphill gears, checking splits for the same trail over the last 4 weeks, my uphill miles are with in seconds of each other over the previous weeks runs, some miles faster some slower.  The downhill gears are all jammed up though.  Running almost a minute or more slower splits downhill than previous weeks.   

4 Miles easy. 

6 miles, 800 vert.  moderate pace, feeling a little recovery coming on, I guess its taper by default for this weekend.  Race or not, I needed an easier few days.  I was getting really spacey and forgetful at work, had no energy durning the day, and eating everything in sight.  When I get like that I know its time to back off a bit.  Still not planning on really running hard on Saturday, I'm still pretty beat even after a few easier days.  We'll see how it feels on race day.  No nagging pain, body feels healthy, just fatigue, knee got a little tweaked coming down Icebox on Tuesday, had to walk for a bit to mellow it out, but felt o.k. tonight.  Looking forward to a fun weekend in Stuuur Valleah Wyom'en!

Going into this race I was feeling very fatigued from four weeks of hard training focused on surviving the Bear 100 in 6 weeks.   I approached it with absolutely no expectations other than to run how my body felt and push to the point I felt I was able. Last place or top 10 didn’t matter; I just wanted a long run on some new trail and to enjoy the day. 

I drove up to Afton late Friday night and turned on the dirt road to Cottonwood Lake just after dark, pulled into a campsite with some friends who had come up earlier and was sound asleep by 10:00.  I woke up to the sound of rain on the roof of the Toyota, got out pulled my running shoes inside, and checked my watch thinking it was time to get up anyway, only 12:30, nice! I don’t think I have ever slept so soundly the night before a race.

Woke up feeling fresh, drove the few minutes up to the start, and, as is my typical thing, was still at the car sorting through gear when the RD called one minute to start.  I threw my drop bag in the pile, ran into the group lined up at the start just as we rolled out.  I hit start on my watch and settled into an easy, comfortable pace.  Right away the front guys opened a gap and 10-12 of us were in a tight group ahead of the main field as we started into the initial climbs.

I stuck with my plan to run as I felt and not get caught up in any pace or trying to race.  As our group hit the first steep section, most everyone started hiking.  I felt good, my legs felt light, breathing was easy so I and a few others kept up a run and soon three of us had moved pretty far out ahead of rest.  I was leading our little group of three, with a guy from Pocatello behind me and Leeland Barker behind him.  When we got into open sections I could see the lead group of three had a couple of minutes on us already and the rest of the initial group of 10-12 strung out a few minutes behind.  I didn’t know it at the time, but course record holder Luke Nelson was way off the front of the lead pack. 

Toward the top of the initial 2900 ft climb, Leeland came cruising by me, giving me a little thumbs up and a friendly smile, Pocatello guy followed and I tried to keep up settling in behind those two.  This is how it would stay for the rest of the climb and pretty much the rest of the race.  The most awesome part of the race was coming over the top of the first big climb, we had to drop over a high ridge and down into another valley.  As we crested over the top, the whole valley was covered in fog with the peaks sticking out of the thick clouds, and a gorgeous sunrise just coming over the horizon, unbelievable!   

We descended into the clouds and had a surreal 3 or 4 miles running through dense fog, pines, aspens, and wild flowers everywhere.  I was running pretty close behind Leeland and company, but the fog seemed to absorb all of the noise, it was totally silent, very strange, but one of the coolest experiences I’ve had in any race or even run.   

Eventually we crossed over another ridgeline and started the long descent down to the turn around.  The trail was very runable, but technical enough to keep your mind occupied.  We ran down forever, it seemed to just keep going, luckily it was a stunning place to run, huge green valley,  through meadows filled with thousands of  wild flowers, in and out of stands of trees.  I knew we were getting close to the turn around when what I thought was the 25K ( runs the same course but starts two and a half hours later, running one way on the course back to the 50k start) frontrunner came by.  Turns out it was the 50K leader, Luke, way off the front of our race.  He looked totally fresh and was flying. Amazing. 

Pocatello guy and I pulled into the turnaround together at 2:55.  We left together few minutes later, both commenting on the long uphill grind back to the high point.  I had to make a pit stop, so let him go, which was fine, I really didn’t feel like chasing him all the way back up. 

The climb back out was indeed a long grind.  Most of the first part was runnable, but soon turned into a hike.  Passing many of the 25k runners on the way back up kept things interesting.  I stopped at the last aid station, right before the last big climb, to get a little water, at that point the first girl and another guy from the 50k went by.  I thought, "I know I wasn’t here to race, but I hate to get passed in the last miles."  I turned it up a little on the big climb and got by the guy again, but couldn’t catch the girl.  I thought I could get her back on the descent, and as we went over the top she had about 45 seconds on me.  I rolled into the descent and went by her fast and kept the peddle down for a minute or so to get a good gap, then tired to settle into a cruise down to the finish.  I glanced back and the guy was close and coming up fast.  I thought, "geeze I really didn’t want to run this that hard", but took off anyway not to get caught.  I held him off, but had to run hard to do it, blasting by many more 25k'ers and nearly going full superman into the dirt a couple of times.  After what seemed like forever, the campground came into sight and the welome finish, 6:32 I think, overall time, a few minutes behind Pocatello guy and about 10 behind Leeland.

The finish was casual, lots of great snacks, a tasty barbeque, lots of huckleberry soda.  I chatted with Jon and Cody for a minute, congratulating them on another amazing run.  Hung out with some friends who had run the 25k and Tom and Kasey from Ogden, who finished the 50k together a bit behind me.  Tom wanted to head back up the course to find his wife and some other friends who had not come through yet.  He, Kasey and I hiked back up about 2.5 miles, it was fun to cheer for the back of the packers and hang out with those two.  They are a blast and both are far more experienced than I, so it was good to get pointers for my 100 miler coming up.

This was by far the most scenic race I’ve done to date.  Great course, great trail conditions, all around one to do again for sure.  Very challenging though.  Next to Speedgoat, my hardest 50K by far.  7^th place overall, which I am totally happy about!

Ended up with 37 miles and 9800/10,000 vert or so. I never eally had a race hard attitude, except on the last descent.  No nerves going in, no expectations at all, just to go at a good hard tempo pace (thanks Jun) if I had it in me.  One of my better races, physically all was great, though I hit a low point (more mental) toward the end of the big climb back to the lakes.  I hope I can adopt the attitude I had in this race more often going into future races, I think it will work for me as I tend to get a little wound up if I let myself.   Oh, and one thing that became glaringly apparent in this race, I can run/shuffel uphill o.k., but I SUCK at hiking! I've got to work on the power hike.  Especially the power hike/run/power hike transition.

Easy two mile recovery hike with the family.  Amazing how much effort it takes to heard a 2-year-old and a Golden Retriever up a single track trail next to a creek. Good times had by all.

Easy hike up to the overlook on Malan's. Couple miles, 1000 vert.

7 miles on the bench above the house. Easy pace to start, moderate to finish, 900 vert.  Missing the high trails, gotta get out there tomorrow.  Legs were feeling pretty beat early in  the week, but starting to come back around. 

11 miles 2900 vert, Lewis Peak at sunset.  Nice to get out on the ridges again and get to a peak.  It's been a while.  Started out feeling like a hero, ended like a zero, legs still a bit testy from Saturday.  Ran parking lot to peak and back non-stop, well, throw in a little shuffeling here and there. Should be fun for all you Skyline hardcores on Saturday!

Skyline Marathon and Half Marathon.

 I had big ideas to get up early, drive to the start, run to the half start, pick up my gear for the aid station I was to crew, hike to the station, hand out refreshments, clean up and run to the finish. HA! Ya, alarm went off at 4:00 AM legs and body said uhhh no.  

Instead, arrived at the half start a little later than I was suposed to (suprise), met my aid station buddies, Casey and his son, picked up our gear and instructions and I set out few minutes behind Casey for the steep 2 miles up to our aid station. I jogged slowly unitl I caught Casey and then we walked and had a good time talking up to our station.  We got there, nothing! we both understood all the stuff woould be there, and nothing.  Oh, he must have ment to the other intersection, about a mile and another big climb further up.  Well, runners weren't far behind so I ran hard to the spot, got set up, Casey and son showed a few minutes later, and runners very soon after that.  close one!

Had a great time handing out goodies all morning.  It was great to see all the local trail runners out supporting the race. Mozzer and Gdoc were rock'en and looked great!  Shane Martin killed it in like 3:43 for 26.2 and 5000+ vert! geeze! I think he won by 20 minutes.  I got to sweep the course down the South Skyline to Windsurfer aid.  Great time, but following the back of the pack very slowly down a 7 mile very runnable descent in 90 degree heat was, . . . . well, good mental training.  I was happy to see Oreo there, and even more happy to ride with him in the 'burb back to the finish for some sweet popsicles and treats! Thanks buddy!

Great race! one to do next year.  I know I take it for granted because I run it all the time, but this has to be one of the most beautiful courses around and its on single track for 98% of the race.  Folks that had never been out there before were in total awe!

 11 miles or so, 2000 vert ish.

Week totals: 31 miles, 6000 vert, weak week, that's o.k. I needed it.  Back to the grind next week, whaaahooo! :)

Perfect temps tonight, a little rain yesterday made the trails mmm, mmm good!   Great run up Wheeler/East F/Green Pond/ added in the Cold Water overlook/down Maples and Icebox.

First hard run since the Loco over a week ago. A little rest last week got the wheels spin'en good.  Best times from Wheeler gate to the Art Nord gate (16:30) Bench at Middle/East fork split (41:55) School Hill (1:01).  Kept it right around a 7 minute or under pace for the 4 miles from the top of the Overlook to Icebox, at that point it was just a little too dark to keep up the pace.  Felt easy tonight, blame it on freshish legs and cooler temps. Love runs like that. 

17.28 miles, 2810 vert, 2:29,  (8:39 average pace)

Easy spin around the local trails.  6 miles 620 vert, nice and mellow.  I swear the easy ones are harder than the hard ones sometimes.  I have to go into them with the mindset of not caring if a 300 lb 80 year old lady passes me, I WILL NOT RUN HARD. 

Ben Lomond Peak with a little add on toward Inspiration Point from the North Fork trailhead tonight. First time running that section, I have always started at the top of the N. Ogden divide, running to where it intersects the North Fork trail at the base of the final climb.  Learned a couple of things about the North fork trail as compared to the regualr route.  I thought it would be shorter (it's not) I thought it might be as pretty (it's not, but close) I thought it would be more climbing (it is) I thought it might be the dreaded "green tunnel" (it was).   All in all a great run, felt a little flat going up the last climb to the peak, but might have been because I kept stopping to watch all the goats (20-30 right near the trail) All by myself up therre tonight, not a soul seen on the whole 16.5 miles.  Oh, and some Jacka$$ took the summit register.   

Run totals: 16.5 miles 4280 vert, 2:53, plus a little time on the top and goat watching.

Made the saddle in 1:10

Looking into cirque between Willard Peak and Ben Lomond

 Willard Peak from North Fork Trail

Eden, and the Ogden Valley from B.L. Summit

Looking South from peak (Lewis, Mt Ogden, Fransis)

Sorry couldn't resist the obligatory goat pic

Malan's to end of switchback above the overlook with a little BST add on.  No watch, guessing 1500 vert, 4.5 miles.  Worked on the run/hike/run thing up Malan's.  Confirmed that I suck badly at hiking.  I feel so much better running, when I hike it's clunky and and slow.  It trip on rocks, stumble around, lose footing. Running seems to allow me to float over junk that gets in the way when hiking??

Malan's is a steep pig, I forgot how much so.  Appetitie is coming on with a vengeance again with the increased effort this week.  4 weeks to the Bear.  1.5 weeks to keep the peddle down, then coast into the start line. (gotta work on hiking) 

One more random thought.  Need to go shoe shopping.  Bad timing with a 100 miler looming, but the 'Sportiva Wildcats aren't cutting it any more.  They feel heavy and clunky now after running so much in the Crosslites and Hokas.  I've also decided the shoe is too tall for the platform, seems I roll my ankles alot in them.  Crosslites are too minimal for a 100 miles (for me anyway) Hoka's are great for shorter runs on mellow terrain, but in my opinion, are terrible on loose, rocky, or off camber trail (like horrible).  Suggestions??  If nothing really feels perfect I will fall back on the Wildcats. They are sturdy, fit well, and have never given me any type of blister (knock on wood).

Easy 5 mile cruiser on the bench.  550 vert.

 Nothing better than running a long loop route through the mountains.  This one is a classic in my opinion (other than the mile long death of a bush whack straight down hill).  I have done this one once before, exactly a year ago.  I added on a little more this year, starting from the house and running the first 4.5 miles on the BST, rather than driving to Beus Canyon trail head. 

The route is best described by the Garmin link and the pictures below.  Went into it planning to go at an all day (100 mile) pace.  Beus Canyon is pretty much a hike (nasty overgrown trail and steep).  Bit of billy goating between Mt Ogden and Mt Allen.  Nice run down through Snowbasin (tried to stay out of the way of the 50K/100K mtn bike race going on).

Great run, total blast!!. Love a great loop and a door to door, got 'em both out of this one! Check it out.

Run total 25 miles, 7250 vert.

Week totals: 64 miles, 16,400 vert or so.

Started and stopped the watch at the trailhead so need to add 1.5 miles and 150 vert for the out-n-back from home

 (15:34 pace, sounds slow I know, but I am totally happy with it given some of the very slow sections, (bushwack, ridge hike) and the overall nasty terrain.  I had a lot left in the tank at the end and that is close to the pace I think I can handle at the Bear)  

http://connect.garmin.com/activity/46522611 (Earth or terrain setting on the map is best)

Beus Canyon (almost tropical in there, very humind, no wind lots of wet ferns urrhh!)

 Overgrown upper Beus trail (yep its there, now I remember why I only hike this trail every six months or so)

 Awesome section above tree line heading to Mt Ogden/Allen

 View from Mt Ogden looking north at Allen, lewis, BL (windy!!)

 Looking east to the Ogden Valley and Snowbasin (route descends to parking lot visable in center of pic) :)!!!

 Big drop to the east. (windy!!!=sketchy)

 Lookin back at Mt Ogden on the way across the Allen, route follws the spiney ridge.

 Looking down Cold Water canyon from Allen (route descends to Snowbasin and climbs back up to the ridgeline opposite of view, red line is the bushwack from he-double L)

 Top of ridge (Cold Water overlook) from previous pic looking down the line marked (hold your nose and jump in!)

 View looking out from Cold Water overlook (Mt allen can be seen in the distance)

 View looking up Cold Water Canyon from Indian Trail (Lots of people out hiking today, can't blame them it was beautiful!)

 Looking back up Taylor Canyon to where I had been from the BST ( allen/ogden) (this is taken at exactly where the loop connects)

 Perfect single track bliss of the Indian Trail

This one blew the dust of the slow legs.  A little rain and cooler temps got me wanting to run Malan's to the creek in the basin and back for my tempo run.  There has been a sort of informal competition going on with some of the runners in town for best time on this out-n-back from the top of 27th to the creek in Malan's Basin (gotta touch water).  The best time so far this year according to Corey J is 1:06.  I made it in 1:08 a month or so ago.  So I thought if I was feeling it I would see what I could do. 

Hit start on the watch and took it eas y the first bit to see how I felt.  Things felt o.k., so I let it go a little.  My split at the overlook was 15:18 (PR) so I guess it was on. Gutted it out to the top and crested the peak at 33:39 (PR).  Tried to keep the legs moving up the hill past the peak before dropping into the Basin.  Finally crested over the short climb to some blessed downhill running, hit the creek in the Basin at 39:40, the hill back out of the Basin had me about ready to kill over dead, back down to the peak, and cranked it back down the descent and finished in 1:02:45 (PR).  I've heard that it has been done in the past under an hour, I always thought that was never possible for me, well maybe I can get there.  I also thought that sub 30 on Malan's was impossibe for me, well I'm starting to think maybe that's doable too.  

Kinda funny that a run with a 11:13 min mile average could be considered fast.  And, well, it isnt really, I would love to see what a truely fast guy (or girl) could do.  Thing is, the trail is so steep and gnarly that running up is slow and you have to keep the brakes on somewhat coming down to avoid full flight and crash. Perfect temps, perfect run, really felt great to turn up the pace for a shorter fast run. 

5.5 miles, 2300 vert. 

http://connect.garmin.com/activity/46924780

Easy 4.5 on the bench.