Training Week: December 20th - 26th





(Austin and I atop Half-Dome, attempting to break the current speed record of 2:28.  We came up just short in 2:45) 

                                                                                      

 
Monday, December 20th - 13.85 miles in 1:42:18 - Twin Rocks/Horseshoe Bar/Folsom Lake

AM: Skaden and I set out from Twin Rocks at a pretty brisk pace and hit Horseshoe Bar in :54 (6 miles).  I would say this stretch is probably the most technical of the Pioneer Express Trail and I believe was one of the more slower sections for me in terms of splits during Sierra Nevada.  We came back the sandy, beach route (which was only possible due to the recent releasing of water down at the Nimbus Dam).  Overall, a really great run.  Erik sets a good, steady pace and the conversation was enjoyable.  Hearing stories of his quests at WS 100, WTC, and AR 50 were great motivators and very helpful information-wise.

PM: On my lunch break, cruised over to West Oaks Park and ran 21:28 (2.75) in my vibrams.  Took it nice and easy just to shake the legs out.  Came back to work with legs caked in mud and wet grass:)

Tuesday, December 21st - 6.5 miles in ~1:07 (2000') - Confluence

AM: After a short warm-up over to k2, as soon as I hit the "split" function on my watch, it proceeded to die.  Had to judge the estimated time up both k2 repeats all on feel.  So, I "feel" like they were both at 14:20 and 13:48 (give or take ten seconds).  I judged the overall time based on what time my clock said when I left and returned (subtracted five minutes or so due to pee breaks).  Legs felt surprisingly well and climbed pretty decently today.

Wednesday, December 22nd - 14 miles in 1:53:17 (2000') - Stagecoach/Confluence/Cool

AM:  Met up with Tucker Hoffman, a sophomore student at Providence Christian High School.  We started at the top of Stagecoach and ran down into the confluence (14:22), and met up with the ws trail.  We bypassed k2 and continued up the ws trail and veered over to the fire station in Cool.  After a short water break, we met back up with the ws trail and followed it down to the 49 crossing and continued on until it popped us out onto the quarry trail.  We took the quarry trail back to the confluence, but instead of heading back over to stagecoach immediately, we crossed the road and ran up a brief branch-off trail to get back on the ws trail.  We continued on, crossed no-hands and after about five minutes further along the ws trail, we turned around, but instead of re-crossing no-hands, we took the sizzler 10-miler route up to the trail which parallels the road into the confluence and after popping out near the bridge, we shot over to stagecoach and finished with a nice, easy climb (18:25) back up to my truck.  It was fun running with Tucker and showing him different portions of the ws trail and the Auburn canyons.  For a sophomore in high school, he definitely has a good amount of strength/base underneath him and should continue to excel in the sport of running as times goes on.  My legs weren't feeling particularly well today, just kinda put it auto-pilot and easily cruised along with Tucker.

Thursday, December 23rd - 10.75 miles in 1:15 (2,500') - Vacaville/Lagoon Valley Hills

PM: Tom and I drove over to Vacaville to see Jason who is in town from Canada.  We ran from Jason's parents house over to the nearby hill-country and took a crack at Cheesegrater.  Cheesegrater is not long at all (0.44), but ascends 390', which equates to a 16% average gradient.  The first quarter-mile felt pretty gradual, hovering around 6-8%, but the last few hundred meters, the gradient kicked up well into the 25%range.  Obviously not quite as tough as k2, but would surely be a good stretch to bust out some 1/4 mile repeats.  After cheesegrater, we ran down the other side of the hill and Jason and I proceeded up a steady climb which ended at a radio tower.  This climb was very similar to stagecoach, but a bit steeper in some parts and a little shorter length-wise.  We ran back down from the radio tower and headed over to the lagoon and ran around it over to big momma, which was another shorty-but-goody.  It was a few hundred meters long and I would say about 15-20% the whole way up.  A great little hill to build anaerobic power.  After that we just headed back to Jason's house and of course, went to in-n-out.  A great run and time well spent with some good friends.

PM: set the treadmill to 10% incline and simply did a "shakeout climb", just focusing on good form and quick leg turnover.  1.75 miles artificially climbed in :20.

Friday, December 24th - 6.75 miles in 1:27:20 (3000') - Confluence

AM: Woke up ridiculously early in order to get some k2 time in before the holiday festivities took over the weekend.  Did 3xk2 in 14:57, 14:57, 15:02.  Even though I couldn't see too well - even with a headlamp - was surprised to be this consistent.  Each one felt pretty good and rhythmic.  Was taken aback at the gorgeous sunrise and canyon view as I was descending k2.  Definitely a moment in which the artistry of God was unbelievably apparent.

Saturday, December 25th - Nada.  Enjoyed Christmas with family.

Sunday, December 26th - 10.75 miles in 2:01:01 (4000') - Confluence

PM: 4xk2 in 14:47, 14:51, 14:41, 14:11

Went up the hill with Sara today.  She decided to head over to stagecoach, while I resumed my love affair with k2.  Legs/mind/body felt pretty tired today.  I think the week as a whole - with all the extroverted activities - wore me down.  Although, I managed to be pretty consistent on k2 and even negative split the last two without any noticeable increase of effort.

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Weekly Mileage - 62.6

Weekly Time - 10hrs 8min

Vertical Gain - 13,500'

K2 Summits - 77/100 in 77 days

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Was hoping to sneak in a long run this week, but with it being the week of Christmas, I was pretty limited for time.  That's ok, I was able to run with some great people, see my family and even get in 9 summits of k2, which took some time management skills.

So I'm finally up to par with my k2 summits.  It's taken awhile, but I am glad I can now begin to put some summits in the bank and hopefully complete this series early; specifically, before I head out to Colorado.

I don't really have anything planned this week other than a 28-30 mile run tomorrow, much k2 time, and possibly join some fellow ultra runners for the New Years Cal Loop from Foresthill to Drivers Flat.

With plans changing recently, Way Too Cool has become even more of a focus.  The entrant list is pretty beefy, you have: Leor Pantilat (two-time defending champ), Geoff Roes (need I say more?), Hal Koerner (two-time ws champ), Gary Gellin (finished 4th last year and has an impressive resume), Mike Wolfe (Tahoe Rim Trail champ '08, White River 50 champ '06, and Big Horn 100 champ this past summer), Eric Skaden, Ian Sharman, Mark Lantz, Rod Bien, Peter Fain, and the list goes on.  I hope to do well against such competition as this will really be my first big test of where I stack on the totem pole.  With these big names, it gets me really excited to not only hopefully be in the mix, but to push myself to new levels.  With just over two months to go, I can't wait.  

"Down Week": December 13th-19th

(My 26th b-day over at Burgers and Brew in Sacramento)

Monday, December 13th - 4 miles in :30 - Springview

PM: Snuck in a night-quickie after work over at the park.  With moist, muddy grass tucked within the track, couldn't resist getting in :10 barefoot.  I have been avoiding barefoot running a little more than normal because of a few sore metatarsals on my left foot that flared up the previous week.  Nothing to worry about (I once had sore toes for almost a year from playing a game of barefoot tackle football New Years Eve of 2005).  Legs felt pretty lead-like today.

Tuesday, December 14th - 6.5 miles in 1:13:20 (2000') - Confluence

AM: 2xk2 - 14:59, 15:43

After a 19-summit stretch of avoiding the "15's", couldn't muster up any strength today.  Definitely an indicator I worked my body pretty hard last week, however, I was simply thankful to put in two summits regardless of how I felt.  These days come and go; you just have to push through it and enjoy it for what it is.

Wednesday, December 15th - 16 miles in 2:31 (3800') - Confluence

AM: Beginning at the Curley pad, Connor and I shot over to Robie and followed the ws trail down into the confluence.  We made a slight detour up k2 (13:06), back down the pig trail, and followed the ws trail back to his house.  (9.75-ish miles in 1:20).  I felt like we moved pretty well; Connor's fitness/strength and descent skills continue to impress me.  

PM: After hanging out for a bit and eating an incredibly delicious piece of chocolate pie, I drove down into the confluence for some more action. 

2xk2 in 15:45, 15:11 - Made sure to control my effort each time up as I didn't want to force my body too deep into recovery mode.  Forcing myself to have a "down week", but putting time on k2 has been an interesting balance.  I am not one for mindless legalism for the sake of being a structure-freak, therefore, I acknowledge mentally this should be a down week, but it's really up to my body to dictate that.  My body knows better than I what it needs and I try to listen intently and respond appropriately.  However, it does take wisdom to discern whether the body is acting like a toddler and the mind needs to take over or vice-versa (6.25 miles in 1:11).

Thursday, December 16th - 3 miles in :23 - Springview

PM: Sara and I just cruised through the park on this very brisk evening.  Nothing felt out of whack which was a good sign.  With a long run coming up this Saturday, I want to ensure my body is well taken care of. 

Friday, December 17th - 3.75 miles in 38:34 (1000') - Confluence

AM: 1xk2 in 14:42.  Just took it very easy today and had to hold my body back from springing into action.

Saturday, December 18th - 21.6 miles in 2:36:42 (1500') - Auburn Overlook/Rattlesnake Bar

AM: Met up with Erik Skaden, Mark Lantz, and Eric Johnson; and headed out from the Overlook to Rattlesnake Bar.  We ran at a pretty good clip heading out - with Erik leading - and made it to Rattlesnake in 1:16 (10.8 miles).  Picked up the pace a bit coming back and thankfully my legs were feeling fresh.  I kept getting flashbacks of Sierra Nevada as we cruised over this very runnable section.  Dropped down into the 7-7:30 range for the last few miles and ended the run with Mark and I running/chatting up the very easy three-mile climb to finish it off.  I kept thinking that I am so glad AR 50 finishes this way as it caters to my strengths.  Was happy to see that although the last three miles were taken very gently, my split on the way back (1:20) came out fairly level, even though the terrain was not {Rattlesnake (450') back up to the Overlook (1350') with some semi-technical areas thrown in there}.  Took away some valuable advice and encouragement from Mark. 

Sunday, December 19th - 6.5 miles in 1:16:24 (2000') - Confluence

AM: Went up to Auburn with my father-in-law and while he mt. biked up and down stagecoach, I headed over to k2 for a few bouts - 16:44, 16:38.  Without a doubt my two slowest repeats ever, but I was expecting such efforts given the level of duration and exertion from yesterday.  As always, joyful just to put in some k2 time.  On a side note: it was wild how flooded the streams were along the ws trail.  Some of them were nearly knee deep.  Needless to say, I was drenched from head to toe by the end of this run.

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Weekly Mileage - 61.35

Weekly Time - 9hrs 9min

Vertical - 10,300'

K2 Summits - 68/100 in 70 days

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We'll see this upcoming week whether or not this (pseudo-) down week was what my body needed.  From the outside looking in, it doesn't appear to differentiate much from previous weeks (only a slight drop in mileage, time, vertical, and k2 summits).  But hey, if this week feels great, I'll know I did the right thing, but if not, I'll hopefully be more wise next time.  I just couldn't pass on the privilege of running with great people such as Connor, Skaden, Lantz, and Eric Johnson.  If I have a crappy week this week because of enjoyed time spent with them, I say it was time well spent then.  For me, it's not just about running for the sake of running.  It's about the enjoyment and pursuit of life with those around you and running happens to be the catalyst/vessel by which we enjoy such time with one another out on the trails.  We all have such avenues.  For some it may be shopping, watching a movie, eating, sports, traveling, etc... For me, trail-running is about the freedom of the journey; all the while, testing internal and external limits to bring about the purity and rawness of ones self (sounds a lot like my walk with God); and I can honestly say, I have some of the best traveling companions along this journey a guy could ever hope for.    

Training Week of December 6th - 12th

Monday, December 6th - 5.5 miles in 57:30 (1000') - AR Confluence

AM: 1xk2 in 12:53.  Went up with Sara and was pleased to see that Sara lowered her k2 pr by thirteen seconds to 15:04.  For me, this was the easiest sub-13 effort I have ever felt, a good day indeed.

Tuesday, December 7th - 27 miles in 4:00:00 (5000') - Confluence/Cool/Brown's Bar

PM: 4xk2 in 13:52, 14:20, 14:02, 14:11.

After beating my legs up pretty good from k2, continued on over to the fire station in Cool to refill my bottle.  I suppose since my homework was completed (k2), I was free to play.  From the fire station, met up with the ws trail and headed down to the 49 crossing.  From there, continued on and got off the ws trail and hooked up with a portion of the way too cool course.  I was meandering up and down over to Brown's Bar and after running down Goat Hill, hooked a left over to Brown's and met back up with the ws trail in the direction toward Auburn Lake Trails.  Went out about a mile and a half (3:03 overall at this point) and turned around, but hooked a right upon approaching Brown's and shot down the ws trail and followed it and just remained on the quarry trail all the way back to the confluence.  Felt very good overall and only consumed 250 calories.  My next long run, I hope to beat my legs up fairly well and then finish with k2 in order to shock the body pretty good.

Wednesday, December 8th - 7.5 miles in 1:03:32 - Springview Park

PM:  Toured the park with Sara and David Cummings.  After a few minutes, the residual fatigue from yesterdays fun run was shaken out and the rest of the run was very enjoyable.  Was thankful for the good conversations and time of prayer.

Thursday, December 9th - 6.7 miles in 1:07 (2000') - AR Confluence

AM: Went up to Auburn with Sara and did 2xk2 in 14:07, 12:56.  Pretty controlled efforts today with legs feeling very well.  Pushed the downhills and actually made it from the top of k2 to the bottom via the pig trail in 11:45, a new pr.

Friday, December 10th - Off.  After a tiring work day, just basked in relaxation with my wife.

Saturday, December 11th - 11 miles in 1:39:11 (2,810') - Stagecoach/Confluence

AM: Began at the top of stagecoach and ran the 2 mile downhill fairly quick (:14) and hopped over to k2 and did 2xk2 in 14:34, 14:55.  After my legs got a semi-good workout, shot back over to stagecoach and had fun picking off mt. bikers all the way up (15:50).  Stagecoach felt flat and I just cruised up at a controlled effort.  My legs felt fatigued, but I was happy to see that my heart-rate wasn't shooting up as I thought it would.  A definite good sign of quality fitness levels.  After studying a conversion chart, it appears that my 7:55/mile uphill pace, which was at an average incline of 7%, comes out to a 6:24/mile effort.

Sunday, December 12th - 12 miles in 1:50:18 (1,600') - Robie Pt./Confluence/Springview

PM: Ben and I began at Robie and ran the 2.5 mile stint over to k2 and just ran up k2 once (12:48).  Sub-13 efforts are feeling easier and easier which I'm really happy with.  It was Ben's first ever go-around on k2 and he came away with a very respectable 13:32 effort.  Just looped it around by way of the pig trail and back to robie.

PM: Easy cruise through Springview with Sara.  Nice time of prayer and just being with my wife.  Legs felt fine and was a good cap on an above-par week of training.

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Weekly Mileage - 69.75

Weekly Time - 10hrs 37min

Vertical Gain - 12,410'

K2 Summits - 60/100 in 63 days

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Wow, in my world, a quality week of training in which I was very thankful for.  Pretty much back into the 70 mpw range and was stoked to put in the most vertical ever in one week.  In addition, if you have been tracking my k2 summits as I have, you may notice that I have made up some ground and am almost back even.  Within the next few weeks, I may quite possibly be on the plus side of things.

Shifting gears, I am really looking forward to the PP 50k out in Colorado Springs in January.  The tickets are purchased and no matter what happens, it will be a trip worthwhile.  I hope I am fortunate enough to run with some great people and build some new friendships with folks.  I don't know what to expect out there, but as always, I just take it in stride and adapt accordingly.

This next week will be a much looked forward to down week.  Although, the craving to build and build is on the forefront of my mind, but preserving my body and allowing it to rest and further gain fitness by that rest is a positive trade-off.  I'm still having a blast and thankful for the quality of individuals I am privileged to run with, not to mention the ones to come.  I give God the glory and am so thankful for what he has allowed me to experience up to this point.

Keeping Faith

Faith is a tricky concept to wrap my mind around at times.  Sure, we exercise a certain degree of faith in our everyday lives.  Whether it be faith that my truck is going to start in the morning or faith that my wife is going to continually choose to love me each day.  When I think of what it means to have faith in something/someone, two definitions come to mind.  1.  From my Greek days, the word faith (gr. pistis) does not connote a mental acknowledgement or simple belief as our English language would have you think.  It actually has a deeper meaning.  Faith, by definition, is an active trust in something/someone.  And by active trust, I mean that based on your belief, you act in accordance of that belief.  2.  Faith, broken down in its most simplest terms, also means evidence which points toward something being true.  For example, I have faith/trust in God.  Why? During my apologetic journey, I saw and experienced enough evidence which pointed me toward there being a God who loves me (of course, there is much more to the story).  Again, we all do this when contemplating entering into any relationship.  We ask ourselves: Is it safe? If so, why? Are they good? Can I trust them? Will this work out? Do they like me? Will they possess what I am looking for/wanting? etc.....

Usually, when we have answered enough of these questions or gathered enough evidence, we make our decision to move forward or retract.  In other words, we act in faith, based on the evidence we accumulated and we will suffer the consequences of that decision, whether it be positive or negative.

Why am I rambling on about faith?

The Western States lottery came and went last Saturday and I left empty handed (well, not entirely true, I did eat a lot of free pastries and come home with a consolation prize; a handful of watermelon gu chomps they were handing out).  So now I am at somewhat of a cross-road.  What to do next?

The reason I discussed faith was because I truly believe/trust that I will run 'States one year.  But, the elusive question remains: When?  With any journey of faith, the obvious isn't always revealed from the get-go.  Sometimes we must continue to act in accordance of our faith, through trial after trial, until we arrive at our destination (which may or may not have been what we thought it would be).   

I have faith I will run Western States one year because I trust that God is who he says he is and I truly believe He gave me that confirmation after the historic 2010 race.  God's timing isn't our timing and God's plan may or may not be our plan.  But there are a few truths I do hold.  1. Despite what it appears to be from a finite, limited, skewed human perspective, God is good.  2.  Even though our circumstances may suck at times, God is good and He has a plan.  And 3. God is love and is passionately in love with us, despite who we are or what we do.

From here on out, I will continue to act in accordance of what I believe to be true.  What does that look like?  Well, pretty much the same as it did before.  I will still be running Way Too Cool in March and, trying "plan B" of entry into 2011 Western States by shooting for a top two spot at AR 50 in April.  Will everything work out the way I expect it to?  Maybe, maybe not.  Will I get in this year? Anything is possible.  Will I eventually run Western States even though it could be years and years from now? I believe so, but if not, there's always a good plan based on God's love waiting to be discovered.

And because of that truth, I continue to move forward in faith, thankful for whatever I receive and am allowed to experience.



   

November 29th - December 5th

Monday, November 29th - 12.5 miles in 2:11:15 (4000') - AR Confluence

PM: 4xk2 in 13:48, 13:43, 14:08, 13:35

Very surprised by such a consistent effort today.  Usually, with three or more summits of k2 in a day, I possess at least a 1 min spread between my fastest and slowest.  Thirty-three seconds isn't too shabby.  Incorporated some uphill bounding as well; was happy to see that my legs did not fatigue as much as last Monday's bout.

Tuesday, November 30th - 10 miles in 1:24:08 (1,500') - Western States Trail

PM:  Parked at the Drivers Flat TH and ran the 2+ mile downhill stretch to the American River/Ruck-a-Chucky river crossing.  Was tempted to cross over, but didn't want to risk anything as I was alone.  Thought about running the course in reverse over to Ford's Bar (Cal-3), but found part of the Tevis Trail and followed that along the river, mirroring the WS Trail.  Pretty much stopped at Poverty Bar and came back.  On the way back, I noticed a little irritation in my shin muscles (possibly from 11,000+ vertical in four days?) so upon making the 2+ mile climb back up to my track, shot over to the AR confluence and soaked in that god-forsaken frigid river for ten minutes. 

Wednesday, December 1st - Enjoyed a nice, long night-walk with Sara through Rocklin.

Been monitoring my shins/ice-massaging like crazy.  Doesn't seem to be too bad; just paranoid precautions on my part.

Thursday, December 2nd - 7.5 miles in 1:00:00 - Springview Park

PM: Trucked along the park in the rain.  Felt very fatigued for some reason.  May be due to not fully being recovered from Mon/Tue's runs or the fact that I had eaten a large meal an hour prior or both.  Took it very easy today and didn't feel any soreness in my tibial muscles.  Was distracted momentarily by a family of deer which I chased for a few hundred meters through the park.  Excited to get back on k2 tomorrow.

Friday, December 3rd - 8.25 miles in 1:18:13 (2000') - AR Confluence

PM: 2xk2 - 14:30, 14:42

Legs felt like lead today.  But although I didn't feel up to par, my two summits of k2 were decent times.  After the second, just looped it around the longer way and met up with the ws trail back down to the confluence.  Had a good time with God today out on the trails though which was nice.

Saturday, December 4th - 13.75 miles in 2:03:05 (3000') - Placer High/Confluence

AM: After a disappointing ws lottery, hit the trails somewhat hard.  From Placer High, met up with the ws trail at Robie and ran down into the confluence and up to k2.  Did 2xk2 in 14:25, 13:50.  Looped it around the longer way and ran back along the ws trail and followed the course from robie to the ws finish line on the Placer High School track.  Was pleased that I did hit my 50th summit of k2 in 55 days.

Sunday, December 5th - 9 miles in 1:20 (1000') - Quarry Trail/Brown's Bar

PM: Had a running date with Sara.  We ran from the confluence and met up with the quarry trail.  We followed that along at a leisurely pace and met up with the ws trail.  From there, we followed the ws trail in reverse and ran over to Brown's Bar.  I wanted to run up Brown's .8 to the intersection/sign post.  The stretch of trail at Brown's Bar is incredible, felt as though I was back in Oregon again.  Had such a nice run with Sara and finished it with some in-n-out (of course).

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Weekly Mileage - 61

Weekly Time - 9hrs 16min

Vertical - 11,500'

K2 Summits - 50/100 in 56 days

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Pressed for time, more thoughts/reflections on this week to come..........