Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts

Tuesday, July 3, 2012

Leadville Training Camp Recap

So here's what I wrote on Friday before the camp....

 What I hope to take out of this weekend:
-meeting new ultra friends
-at least one badass story to blog about
-lots of fun
-serenity in the rockies
-experience running at altitude to be able to make a realistic race plan for Leadville 50
-face any struggle on the trails head on


Here's what actually happened:

Meet new ultra friends...yes there were 23 states represented and 2 Canadians, I hope to see some of them at the 50 and some at the 100, as well as next year (right Daniel?)

One badass story to blog about...well, nothing too off the wall, but you can read my daily posts from camp

Lots of fun...yes I had lots of fun...being on the trails and running is always fun!!!

Serenity in the rockies...every day but Day 2, which was not so serene

Experience running at altitude to make a realistic race plan for Leadville 50...not so much a race plan, but I did decide when to arrive prior to the 50, since I can't acclimate, as far as plan, I'm just going to  out and do it, no plan, but for the 100 I have some good information now and know what to expect in certains parts of the course

Face any struggle on the trails head on...did you read the post from Day 2 yet?


So in summary, I loved it, it was an amazing experience. I wouldn't trade it for anything.

Sunday, July 1, 2012

Leadville Training Camp (Day 2 6/24/12)

WARNING: There may be some profanity in this post. Stop now if you will be offened.


Gathered again for another day in the mountains.


Day 2 Twin Lakes – Winfield – Twin Lakes miles 40-60 of leadville 100 course

 If I would have wrote this Sunday night after I completed this, I’m sure I would have been much more graphic, but I was so tired and out of it, I couldn’t even muster the energy.

 After yesterday’s run I set what I thought was realistic expectations for this part of the course 20min/mile average, 7hrs total.



Day 2 -Hope's Pass

We started the course at the bridge just past Twin Lakes (this part was altered due to us not doing the river crossing) We had about 1 mile of rolling hills and then 4.25 miles of climbing up to 12,600. The climbing and elevation was so extreme I couldn’t drink or consume calories without stopping to catch my breath. Coming out of the treeline from twin lakes was absolutely beautiful. I was so dyspnic I didn’t stop to enjoy it because I just wanted it to be over, but I did snap a few quick pics.


On the way up.



View from 12,600ft





Made it, can I get down from here now so I can breathe!

Once I got to the top I was so thrilled to start descending so I could breathe again. Unfortunately my descending skills combined with the lack of oxygen meant for a slower than desired descend. I stopped at the aid station at the bottom of the trail and gulped a warm can of coke with hopes it would perk me up.
I then continued on to Winfield, on the way out I saw Daniel who was about a mile ahead of me, with some other runners scattered throughout to the turnaround. Luis who was about ½ mile of me who was really struggling, I shouted out to him, “Go get that bitch.” He tried to muster a smile, but it was meek. Turning into the Winfield aid station I was relieved to see a port-a-potty and a clean one at that. Coming back out of Winfield is fun because it’s mainly downhill and you can gain back some of the time you lose climbing. I stopped again at the aid station filled up on water and downed another warm coke for still hopes of more energy. Almost instantly onto the trailhead you start a very steep incline for 2.5miles. This is the worst because immediately when you start climbing you are already out of breath. I tried to play a game with myself to see if I could get a ½ mile done in 15mins, nope, a mile in 30min, nope. I can’t remember exactly without going back to my Garmin but I think the miles were 44min and 39min. This is with my moving forward at all times except to drink or consume calories. I saw Luis about a ¼ up the climb, coming back down, shaking his head saying it just wasn’t his day. From that point on I was alone, I couldn’t catch site of anyone. This is a very bad place to be alone. I kept coming out of a switchback or to a clearing hoping to see another human, nothing. Then about 1 mile from the top a saw a glimsp of 2 people, but it was gone in a moment. My heart felt like it was going to explode out of my chest. I remembered the story Jay told me the night before at dinner, how he came into May Queen aid station one year when he was on track to finish in under 24hrs and he passed out. He said he was so out of it he didn’t realize he was hypoglycemic didn’t even feel it coming. What if I pass out there’s no one around me, someone’s just going to encounter my passed out self on the trail. Keep moving forward to get off this wicked pass. Once the trees cleared I could see about 10 other runners disperced on the switchbacks ahead of me, but they were gaining distance on me. Or at least it seem. About a ¼ mile from the top a saw a group of wild goats or sheep, I couldn’t tell exactly I took a picture to make sure I wasn’t hallucinating, made a note to myself to check that later.


Going up again, the never ending grade.
Can you see the wild sheep in the background?
Then all of a sudden the wind started whipping around me and pelting me with rain drops. The wind was so instense I thought it would push me over. All I wanted to do was crutch down into a little ball to protect myself. But I was only a quarter of a mile from the top. No mood for pictures this time. In fact I flipped off the pass with both hands and said “I’ll be back bitch.”

 The decend was just as miserable my legs were shaky and there were a lot of lose rocks. It seemed like forever for me to get to a place where I could run, or at least fake a run. About 3 miles from the finish I saw Daniel ahead of me. “I am so happy to see another human.” I shouted out to him. He was just as excited to see me as me him. So we had a hell of a time commiserating together on the way down. Daniel has been getting nausea on the runs, yesterday he amongst others left his breakfast along side the trail. At least I wasn’t experiencing that. With a mile left we were both pretty loopy. I’m pretty sure I dropped my O2 level pretty low, I remember up higher looking at my hands and my fingers being purple.

I crashed hard when we finished. I was so beat up I wasn’t even happy to be done. I said “that may have been the most miserable run (not going to lie there wasn’t much running) I have ever had” Daniel agreed with a “yeah” After that I was diminished to one word sentences for about an hour.


This is what I must look like right before death,
well thats what I felt like at least.


Legs after 8hrs on the trail.
I remember last year pacing over hope’s pass from Winfield thinking, how the runners had to go over it twice after already having 40miles down, insane, who would do that, is it even possible, nooooooooo. Well I now know it is and I also know where there is going to be some major struggling on the course, I will probably cry once I get back to Twin Lakes .

 Basically I made it back to the bed and breakfast crawled into the bathtub, crawled out before I drowned myself and collapsed into bed. I didn’t really sleep, I was more in a daze. Somehow around 10pm I got myself out of bed and went to the grocery store for some beverages, food and snacks, I was already planning on doing nothing but lounging the next day until the night run. I was still quite a mess, I think I walked around the store 3 times and not even remembering Epson salt for tomorrows bath. All night I don’t really think I slept I was more just dazed with a few moments of loss of conscouisness. My breathing was horrible, I was congested and wheezy.

 Totals: 21 miles
Elevation Gain: 8800feet
Time: 8hrs (3:55 to Winfield, 4:05 from Winfield to Twin Lakes)
22:51 min/mile
Caloric intake 1580 (2 gu chomps, 2 cans coke, 6 coconut waters, 3 bars, 100cal almonds)
202cal/hr avg

 I definitely plan on going back out to Hope’s Pass in early August to practice my descends I think if I can get myself acclimated and with a little more comfort on descending I could get my time on that section down to 7:30 on race day. Not speedy but a reasonable goal.

 The only problem I had on this section was breathing, I blame my inability to descend because I was so shaky from poor O2 consumption. (But lets be honest, I need to work on descending too.)

Leadville Training Camp (Day 1 6/23/12)

Day 1May Queen to Twin Lakes, mile 14-40 of Leadville 100 course

 I’m super excited to report that I had a great training day and really got to see what my body can do at altitude.

 The night before I thought about where I would like to see myself pace wise through 26 miles of the course, I thought 15min/mile would be nice to see.

 Woke up at 5:30 snoozed a bunch of times. Wondered out to the kitchen for some coffee and got myself ready. Met Daniel, another runner staying at the same B&B, at 6:30am. We walked to the gym,  I grabbed a yummy berry scone and some more coffee and sat down and met a few other runners. I haven’t been all that great with remembering names though. At 7:30 we all piled in a couple of buses and took off for May Queen, we were running by 8, temp was warm and the sun was out, so no layers needed.


Getting ready to run from May Queen

Ready to Run
I seated myself toward the middle back of the pack. Overall great run, learned a few things, pushed myself to meet my goal but not too hard.
View from Hagerman Pass
Turquoise Lake
Hagerman Pass



What I learned:
The paved section after fish hatchery is long, boring, and slower then you think it should be.

I need to tape my feet. Started feeling hotspots on my feet around mile 14, which ended up being old blisters from the SD100 that hadn’t completely healed over. I took a good 10 minutes to tape my feet up well to prevent any more damage and it seemed to do the trick.

Oops I forgot to tape my feet!


Thanks to the wonder aid station volunteers
12 miles is too long of a stretch if it is 80 degrees and sunny with just my nathen, I ran out of water 3 miles early, which made me do 2 things: runner faster to finish sooner and stop taking nutrition because I didn’t have anything to wash it down with.

Much of this section is runnable.

Summary:
26miles
6:30hrs
15min/miles
Elevation gain: i forgot, somewhere around 4500ft
Caloric intake: 1325 (6 coconut waters, 4 packs of gu chomps, 2 luna bars, 100 cal of almonds, ¼ orange, ½ can of coke)
208cal/hr avg

Afterwards took an ice bath, then an Epsom salt bath, and got ready for dinner. Dinner was awesome, salad and pizza, catered by mountain high pizza. Met some more ultrarunner’s at dinner: Jay, whose Dad accompanies him to crew every 100 he’s done, John the race MD, he gave me some advice on my feet. And just a bunch of other crazy runners like me. And Tony, (aka Anton) got an opportunity to chat with him about his training and get my picture with him.

Look who came to dinner!

After dinner we had a panel discussion to ask some veterens some questions. Good information learned there as well, like how to strengthen my adducters and abductors, which in turn will stop my right hip/IT band from hurting. How to prevent cramping which ultimately means how to prevent build up of lactic acid. And a great pep talk by Ken.

I already knew this but I WILL NOT QUIT. I may feel like crap and hurt a lot, I may be tired and not want to go on. But I am prepared for this, I understand things will go poorly at times, I understand the weather may not be what I want it to do. But I am trained and prepared to finish the race, I have my nutrition plan. Most of all I have the mental toughness to push through any dark place my mind has taken me. I’ve been there many times before(same place, different situations) and persevered through all of them and I will continue to do so time and time again.

Leadville Panel: Marilee, Ken, Jon(race MD), Lynette ('11 1st place woman), Dave, Jay, Jeff, Gene, Anton

I need to checkout. Meeting again at 6:30am.

Wednesday, May 30, 2012

Sycamore Canyon 50k

I figured before I run my next 50k I best get my report from the last one out. Sycamore Canyon 50k is a part of the Pacific Coast Trail Run Series. I ran the Malibu Creek 25k earlier this year also part of the series. These are well organized, small trail races, with well stocked aid stations. I would definitely recommend their races and above all they are challenging.

As far as the 50k. Not much to report. A pretty uneventful run which is good, everything went smoothly for my 1st ultra of the year. The 50k started with the 18k and 30k, so it started out with a decent size pack, but quickly dispersed as the day progressed. There were only 15 runners that completed the 50k, so it was pretty much a day out on the trails by myself. I jumped spots with a couple of girls that were running the 30k but after that I was alone.

My heart rate monitor stopped working the 1st mile. Which in retrospect was not a bad thing. I've been running enough by heart rate, I knew where to keep my effort. I was feeling really well through miles 22 or so. I was looking to finish with a 13:30min/mile average pace. But as the later miles came on things slowed down. The last 6 miles I saw finally saw another runner ahead. We leap-frogged for about three miles I'd pass him on the uphill and he'd pass me on the downhills. About mile 27 we ran and chatted for a couple of miles which was a nice distraction for the last few miles. Then he went on ahead with about a mile left to go.

 I ended up finishing in 7:14:14, which averaged 14:07min/miles for 30.74 miles and 5200ft of elevation gain. Like I said earlier, I really had no issues, nutrition seemed to be right on, 100 calories every 30mins with coconut water to drink, which averaged about 230 calories/hr. Which is the sweet spot for me. They say, well I read somewhere that you have to consume some where around 8000 cal for leadville and that puts me about 1000cal short if I finish in 30hrs, so just a little more during the longer runs I guess, but I really couldn't consume more then 250cal/hr in a 50k

Looking back I wonder if I took it too easy during the 50k, nothing really hurt or bothered me too much. I wonder if I pushed a little harder in the first 20 miles if i could have made that 13:30min/mile. Overall I was happy with my finish and how I felt.
Hole in the shoe before 50k



After -not much bigger, I was hoping for something more drastic.


Next up is Shadow of the Giants 50k in oh 3 days!!! My Dad is running his first ultra which we're both super excited for the weekend. It was my first ultra last year and lots of fun. Last year the temps were in the 50s and it was rainy, this year it looks like temps in the 80s sunny and 0 chance of rain, my type of weather. The run is 33.95 miles with 5900ft of elevation. I'm really hoping for a PR this is my 4th 50k in 2 yrs all with similar elevation gain. If I can run 13min/mile or under I will be happy. One minute per mile then a couple of weeks ago that seems to be a stretch, but last year I ran a shortened version of this course, 29miles in  13:10min/miles Guess I'll be pushing it a little harder then a couple of weeks ago. Not sure what my strategy is going to be. We'll find out that day. Question is heart rate monitor or no heart rate monitor. It doesn't seem to work well with my new Nathan hydration vest, there seems to be some friction that gives erroneous readings after a while.

Stay tuned!