30 November 2015

pacing Lucca at the Seattle Marathon

In what has become a most excellent annual tradition I ran with my sister Lucca at the Seattle Marathon today. For a change I was officially entered this time. :)

The first time I paced her was in 2012. I ran the entire course and it was am Amazing experience! In 2013 I was injured so just ran the last four miles. In 2014 I was again recovering from an injury but this time managed the last 18 miles, carried all of Lucca's nutrition and helped Lucca to an all-time marathon PR. Nice! That year was FREEZING cold. This year I had signed up myself long ago to take advantage of the early bird pricing and originally the plan was for me to try for my own marathon PR but (a lack of) training and a vacation (I know, pity me) conspired against me so we ran together yet again. In retrospect, I'm really glad it worked out this way.

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Lucca's husband Bil Vandegraff came along this year too to run/walk the half marathon, it was a family affair!
I recently read Being Mortal and in it the author mentions the "peak end" rule of pain and suffering. In short, this rule claims that what affects your memory of pain and suffering the most is the peak of suffering and whether or not you felt pain or if you felt relief (or at least a significant decrease in suffering) at the end. He claims that if the last memory was not so bad then you will describe the entire ordeal as not so bad. That's the long way of saying that our smiles above bely the suffering we just endured.

Lucca had not done any marathon-specific training for this event and the longest run she had done recently was around three hours. Then she went on vacation for two weeks during which she ate lots of everything. Then she caught a cold. I'm still trying to recover from a hip injury and the longest run I have completed in ages is about two hours. I also went on a two week vacation where I ran not at all.

So of course we both still opted for the full distance. :) It must run (pun intended) in the family.
That said, Lucca was already over the worst of her cold, the weather forecast was pretty good and for a change my hip wasn't making any noise so we figured let's go for it.

Every time that I run with Lucca she impresses me. Her pace is consistent and unrelenting. And unlike me who starts to look pretty haggard when things get tough she's always smiling! Lastly, once the run starts she doesn't waste time or mental energy talking about upcoming hills, etc. and the Seattle Marathon course is not flat.

Some things to ponder.
  • The first three times i paced Lucca she got a PR. In spite of her self-professed "lack of training" this year she was again on PR pace until close to the end. And when she slowed down she did not blow, she just slowed a little. Awesome experience on her part or perhaps I should start a pacing for hire business?
  • The last two years i carried all the nutrition. Not having to stop, ever, is awesome!
  • Lucca's all time marathon PR last year and her stellar run this year were fueled by Hammer Nutrition. Causal relationship or coincidence?
  • I had stop at a porta potty on the course. Catching up to Lucca is not as easy (read: it was tough!) as it was several years ago.
The start is always cold!

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Running into the I-90 freeway tunnel always feels surreal.



Lucca has never walked the E Galer St hill.

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Lucca always puts in a strong finish.



Who is more tired?

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Priceless.

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I will cherish these memories for a long time. If you ever want a pacer Lucca, I'm your man.

Here are all the pictures and video.


Sleep
Waking HR
Body Weight
Body Fat
Breakfast none
Lunch
Dinner
Nutrition 2 large Water Bottles each w/2 scoops Perpetuem and 2 Endurolytes, Hammer Gel, water
Recovery 3 scoops Recoverite
Injuries
Therapy
Time of Day 8:15 AM
Workout Type
Weather low to upper 30s
Course Seattle Marathon
Results Another great run with my sister!
official results
Time Lucca - 3:50:13
Me - 3:50:14
Distance 26.2 miles
Pace
Equipment Brooks Launch 2, Ultimate Direction SJ Ultra Vest 2.0
Clothing Brooks Essential Low Quarter Sock, 2XU Compression 3/4 Tights, Craft Active Classic Long Sleeve Baselayer, Brooks long sleeve shirt, buff, Brooks Vapor Dry Glove II

12 November 2015

Mount Merapi - climbing up an active volcano in Indonesia

As Shelley will attest, I have a hard time sitting around while on vacation. I know, right? "Relaxing" means something different to everyone and to me it usually means doing what I like (running, hiking, cycling, exploring) without all the usual life stresses (work, paying bills, cleaning house, taking out the garbage - super stressful stuff like that). So while on vacation in Indonesia I decided to run up a mountain.

Albeit Mount Merapi is a pretty small "mountain", it was the highest peak within my reach. And there was a trail to the top. And there was the chance to catch the sunrise. And it was an active volcano. Talk about an awesome dawn patrol opportunity.

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This adventure actually started at 10:30 the night before.

Since most people take about four hours to reach the summit and since the sun rises at 5:30 when you are this close to the equator and since the mountain was a two-hour drive away I met my driver at 10:30 PM the night before.

The drive was half of the adventure! As we left town and headed into the country the roads got even more narrow than usual. Then the road tipped up. Finally we encountered a massive repaving project.
Turns out the original road was never meant to handle heavy trucks. It also turns out that the volcanic rock and sand from this volcano is in high demand for construction. I was told the sand makes superior concrete and the rock is nice and light so easy to carry and in Indonesia where much of the labor is manual, this is a premium. The demand means there is a string of trucks that pour down from the mountain every night and each truck is fully loaded with rock and sand. Even volcanic rock and sand weighs a lot when you are talking a full truckload and these heavy vehicles had buckled the asphalt road.

The road was in shambles. There were sections where the pavement was totally missing and we were driving on dirt. Other sections were full of massive potholes. At the same time that we are trying to navigate this deteriorating road, the government is trying to replace the asphalt with concrete. The upshot of this is much of this twisty, turny road which was already very narrow and had frequent grades of 15-20% was now mostly just one "lane" wide. And trucks full of rock and sand were still streaming down the mountain. Exciting stuff.

Around 12:45 AM we pulled into the driveway of my guide's house. These guides are just farmers that make a little cash on the side leading tourists up this trail. Not surprisingly - most tourists that want to hike up this volcano are not well prepared to do so. Here I was with my trail running shoes, shorts(!), high-tech layers, a bottle full of fancy pants sports drink (Hammer HEED of course), some Hammer Gel and they simply could not believe me when I said I would be okay. In the end they insisted that I carry two more bottles of water, a package of cookies and a trekking pole (they could only find one). They even wanted to give me long pants but I managed to decline that offer.

ASIDE - full disclosure, the hotel my friends and I were staying at (Alamanda Villa) where I booked the guide gave me a puffy jacket, fleece gloves and a backpack so it wasn't like I brought all my own gear from home but it must have been pretty funny listening to me trying to convince these locals that I had a clue about what I was getting myself into.

We had a cup of tea and chatted and at 1:15 AM my driver drove my guide and I up the last km of pavement to the start of the trail.

Which was also paved!

I asked my guide why this was the case and he told me it was so "motorcycles could go up the trail". My Indonesian was nonexistent and his English was not fluent but I suspected this wasn't what it sounded like... More on that later.

At 1:30 AM we headed out. This trail was STEEP! So steep that my heels could not touch the ground. And the grade didn't ease any when the concrete turned to dirt. I was having flashbacks to the Power Line climb at the Orcas Island 50k.

Some interesting facts.
  • This trail caters to tourists. Every km or even half km in some cases there is a "resting station" which consists of a raised platform under a roof. It rains a ton in Indonesia and this ensures you can find shelter from 1) the water running down the mountain and 2) the water falling from the sky.
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  • There are signs/progress markers all the way up the trail, until you get to the scree slopes near the top anyway. These signs tell you just how far you have gone and how far there is still to go. Each red dot on the sign is one of these covered resting stations.
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  • As you climb you work your way through lots of micro climates. At the bottom it's the usual hot and humid you would expect from Indonesia and as you move up the air gets dryer and dryer and you are more exposed to the wind as you climb above tree line. On the way down when I could finally see I noticed that the top was just scree, then you hit small bushes and then you enter a forest of 30' pine trees. Toward the bottom the trees turned to palms and local farmers had cut terraced fields into the hillside and were actively tending their crops. It was like a mini Haleakala on Maui.
  • Every so often my guide would ask me what time it was and when I would reply he would appear concerned. More on that later.
I suspect my guide did not identify as a "trail runner" by any stretch of the imagination but I started up this trail at a pretty good clip and he had zero issues keeping up. His hands also never strayed from the shoulder straps of his backpack meaning as he climbed up the technical trail that was sometimes literally just a root ladder, he was always perfectly balanced. It was awesome to watch.
I on the other hand - someone who has never used trekking poles - was realizing that only ONE trekking pole just kind of gets in the way...

At a couple of these resting stations my guide would insist that we stop. At first I was a little impatient but then it slowly dawned on me that we were taking literally half the time it normally takes tourists to get up this trail and if we hit the summit too early it might be a bitterly cold wait for the sun to rise. So in short order I mellowed out. Let's just say that we had lots of time to talk and I got to learn some cool facts about life and my guide.
  • He really is a farmer.
  • Farming in hilly Indonesia is a crapload of work.
  • He used to carry 70-90 kg bags of grain on his head.
  • His brother (who is "much stronger") could carry 110 kg bags of grain on his head.
  • Now he's "taking it easy" leading tourists up this volcano part time.
  • Griping about how your "training" trail shoes are 2 oz. heaver than your "racing" trail shoes is a 1st world problem.
The last climb up the scree slope to the rim of the crater was not easy. For every two steps forward you would slide one step backward until the very last few hundred meters where the scree changed to solid rock. My guide told me most people take about one hour to scale this last .5 km. We did it in about 25 minutes.

It was beautiful up here! And still very dark!

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As the sun started to give us some light I explored the rim of the crater. This was an active volcano that erupts about every five years. When was the last time? In 2010 of course. :( There is sulfur smoke billowing out of mountain and it was pretty cool to see. And smell!



It got a little windy at the summit but luckily not as cold as my guide had made it sound. Still, I appreciated my warm jacket.

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And then the sun started to rise above the clouds... There is no substitute for being on top of the world at this time of day. And as it turns out, my guide had some experience posing people in these moments. Awesome!

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This crater looked like Mount St Helens in that one side had been blown out, that's where the lava usually flows. We had climbed up the other side. I suppose this was (a tiny bit?) safer. Up here - and dotting the peaks all around us - are seismic stations that make up an early warning system in Indonesia. And I guess the system works! In 2010 people had 20-30 minute warning before the eruption. I had to walk out to the one up here on the crater.



Before we packed up I offered my guide a Nicciola Hammer Gel and he loved it! I have learned that Nutella is an international language. I got some last shots before it was time to head back.

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If you look closely you can tell that my guide is wearing two jackets (over two long sleeve shirts), a buff, a warm hat, long pants and ski gloves. I guess "cold" is always relative and when you live in a warmer climate you tend to need more insulation.

Finally it was time head down.



On the way down we didn't really hold back. :) Once we got off this rocky crater and hit the scree slopes my guide sped up. And of course so did I. Soon we were running/skiing down the scree a la Kilian Jornet and I suddenly noticed that we were going about as fast as I was able. It was 1) a freaking blast and 2) impressive to see this non trail runner go quicker than 95% of the people I know who identify as trail runners. It was a powerful testimony to what living in these conditions will do for you.

This time there was no stopping at the covered shelters and we ran not just the scree but also the dirt trail. Again the balance of my guide was flawless! So fun to watch. We finally got down to the paved section of trail near the bottom and I tried to get some footage to illustrate how step it is, I was only marginally successful.



But I did find out what my guide meant by the pavement helping "motorcycles". Turns out farmers drive their scooters up here to work the fields and then either walk or scooter their crops back home. I'm surprised that scooters could even make it up this grade but they sure did.

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Since we had bombed the descent (and the ascent) and since my driver had no way of knowing we would be so much faster than the average customer we had almost FOUR HOURS to kill before the car showed up. Oh well. :)

It gave me the chance to soak in some things and contemplate some others.
  • The trailhead was littered with trash! There were some college kids meeting up here after a hike and when they had finished lunch they simply tossed their trash next to a building. This is 100% the standard thing to do in Indonesia. I honestly don't think there is any trash collection service in this country. To illustrate this, I never saw a single garbage can.
  • Garbage attracts flies. I was swatting them incessantly unless I kept moving. Let's just say I had an extended cool down.
  • I could not believe the size of some of the loads farmers were driving and walking out of their fields...! One older woman, barefoot, carried a bundle of firewood on her back that would have broken me in half.
  • I was out on the trail for over five hours with just a bottle of HEED and some gel. And I hadn't eaten since dinner last night! I had zero issues. I'm always amazed (but I shouldn't be by now) at how well Hammer Nutrition products work AND how they keep your blood sugar nice and level. Most other brands of nutrition would have left me starving after a blood sugar spike and crash. That's not to say I didn't enjoy my package of recovery cookies though. :)
Good times! I'm so fortunate for the opportunities to explore places like this and that my body is able to do so. It never gets old.

Sleep none
Waking HR
Body Weight
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Breakfast none
Lunch
Dinner
Nutrition large Water Bottle w/2 scoops Hammer HEED and 2 Endurolytes, 1 flask of Hammer Gel, water
Recovery cookies, water
Injuries
Therapy
Time of Day 1:30 AM
Workout Type
Weather
Course Mount Merapi trail
Results
Time
Distance
Pace
Equipment
Clothing on the way up - Hammer Nutrition Men's Sleeveless Running Shirt
at the top and on the way down - lots of warm layers

10 November 2015

prison fitness | walk

Figured I couldn't just sit around during the two weeks of this vacation so I manufactured a little workout.

Today we explored Yogyakarta - wow!

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300 squats
3 x 10 push-ups
2 min plank
60 leg lifts
30 hip raisers each leg

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Time 30 min
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06 November 2015

Madrona run | walk | Green Lake run

Nice!

I did my first morning/pre-work ruin today and it was great. A little misty but it wasn't cold. Good times.

At lunch I did a lap around Green Lake with Steven Kurle. Nice to double up and nice to have good company.

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05 November 2015

04 November 2015

lots of walking

This morning I walked down to FootWorks PT and then from there to work. Good stuff! But man, walking takes a lot longer than riding. And in spite of trying to keep the pace mellow, walking with a messenger bag is warmer than riding with one.

Sleep 5.5
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03 November 2015

Breathe Hot Yoga | Breathe Hot Pilates

Boom. And boom again!

This has become my Tuesday ritual and it's freaking awesome! Thank goodness Breathe Hot Yoga is on the way home as I tend to just not do stuff unless it's really damn convenient.

60 minutes of sweating followed by another 60 minutes of sweating. It's so much sweating that I have started bringing two yoga mat towels so I have a fresh one for each class. Otherwise I'm lying down in a lake. I know, lovely image, right? And I don't even sweat that profusely. This shit just works you over.

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Time of Day hot yoga - 5:45 PM
hot Pilates - 7:00 PM
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Time 60 min each class
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02 November 2015

Howe Street stairs | UW lunch run | walk

November is the traditional start of stair season for Jim Kodjababian and I. This year travel and some work/life issues are going to majorly interrupt our schedule but I am determined to give it a go anyway. We'll see how it progresses.

At lunch I got out for a nice recovery run with the UW Run crowd. And we ran a new (to me) route that was super fun!

This was the first day that I have needed a long sleeve shirt during our lunch runs. Fall is here.

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Time of Day stairs - 6:00 AM
run - 11:45 AM
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Weather low 50s all day, calm, dry
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Equipment stairs - Brooks Transcend
run - Brooks Glycerin 13
Clothing stairs - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Hammer Nutrition Long Sleeve Running Shirt
run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, trucker hat
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01 November 2015

Rampart Ridge + Mount Margaret this time of year = first tracks in the snow!

What a blast!

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Today I connected with Gavin Woody and we headed up to Snoqualmie Pass for some fun in what we hoped might be snow. And luckily it got cold enough because it was WET below 4000'.

Starting any run in the pouring rain is a crapshoot for me. On occasion I'm psyched up and ready to go splash around in the mud but sometimes it's a really drain on the old spirit. As we jogged away from the car I hadn't yet made up my mind what today was going to be.

In my favor it was relatively warm and I had on a great jacket. The only thing bothering me was the jacket hood acted like an echo chamber and some cord kept slapping against it almost driving me crazy. But the rain would wax and wane so every few minutes I was able to take the hood off which was a big relief.

After two miles of dirt road we hit the trail. And it was a river! Right away there was no avoiding getting your feet good and wet and Gavin quipped, "Well, that's out of the way."

The trail up to Rampart Ridge is pretty steep so we were mostly hiking and at this speed the cord didn't slap against my hood so my mood was improving. Did I mention that we had just switched from Daylight Saving Time to Standard Time? In spite of the early start I was feeling well rested and we didn't have to start with lights. Bonus.

Suddenly we noticed that the trees were getting dusted with snow.

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And then boom!

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And BOOM!

Thank goodness my feet and legs were feeling fine (as was my core) but after a bit my hands started to fail me. Rats.

The wind was really howling up here and since my gloves were fairly wet I had to eventually ask Gavin to turn around. Knowing my hands like I do it was just a matter of time before I caused some damage and I only had fun on the agenda today. Luckily Gavin was fine with turning back a little early.

Once we got back in the woods the wind was a non-issue. We found the fork in the trail, headed over to Mount Margaret, my hands started to feel better and the smile on my face just kept growing wider and wider.

Here is me filming Gavin, who when he realized it, started to film me.

Note big black shadow over lens, it was tough to work my camera with gloves and lobster overmits. It was also tough to keep the lens dry. Oh well.

Running down the snowy trail was incredible. You hardly had to watch where you foot was going to land because the snow filled in the gaps.

Two words: good times

Four more: Martin needs better gloves

Here are all my pictures and video.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast nothing
Lunch  
Dinner  
Nutrition large Water Bottle w/2 scoops Perpetuem and 2 Endurolytes, Hammer Bar
Recovery 3 scoops Recoverite
Injuries  
Therapy  
Time of Day 6:30 AM
Workout Type  
Weather maybe 50 and raining at the start, blowing wind and upper 20s at the top
Course  
Results  
Time  
Distance  
Pace  
Equipment Altra Lone Peak 2.0, Ultimate Direction SJ Ultra Vest 2.0
Clothing Injinji Trail 2.0 Midweight Mini-Crew, Patagonia Strider Pro Shorts - 5", Patagonia M10 Jacket, Patagonia Merino Midweight Zip-Neck, Hammer Nutrition Short Sleeve Running Shirt, Patagonia Capilene gloves, OR shell lobster mits

31 October 2015

Discovery Park teaches Martin a lesson

Being a Seattle native and having walked and run in Discovery Park numerous times I don't even think about stuff like getting lost up here. But guess what, not everyone is as familiar with these trails. And guess what, you can get hypothermia when it's wet and 54 degrees.

So begins this story.

To facilitate running with friends I created UW Run mailing list at work. It's been great! I have met new people, discovered new routes and several folks have really stepped up their game and are running more miles and more often. All good things.

The other day I sent out a note suggesting that we try trail running for a change and three people were really excited about this. For various reasons we opted for Discovery Park instead of a real trail run but I figured there are plenty of cool, short sections of singletrack here and the loop concept lets us shorten or lengthen the run as needed so also safer. Because you know, out if the woods you might get lost or cold or something...

Four of us [The names have been withheld to limit friendly ribbing.] started out from the south parking lot. The plan was for all of us to run two long laps of the Loop Trail and then two of us would do one more lap with the addition of the trail down to North Beach and the climb up from the lighthouse. Simple, right? I mean, what could happen out here?

  • One of us was not feeling so hot.
  • One of us kept falling back just a little.
  • Like an idiot, I didn't settle in behind this person and instead just kept looking over my shoulder.
  • Just 200 meters from the car I looked back one last time and thought I saw two people behind me.
  • Once I got to the car it was just one person.

How lame! I felt like a total jerk having promised my friends a no-drop run and what I hoped would be a fun introduction to trail running. :(

The three of use discussed our options and waited. Then we ran back down the trail those 200 meters and looked around. Finally we decided to split up; two of us would run another lap in the same direction and the other would run the lap in the opposite direction and surely one of us would meet my friend and we could resume the run.

Not.

The three of us connected on the opposite side of the park and ran back to the car.

So we called off the run and I pulled my phone out of the car and called my friend. Three attempts later he answered. Thanks goodness! Never again will I tease someone for carrying their cell phone with them on a run! Based on my friend's description of where he was I gave him directions and two of us ran out to meet him.

Incredibly, once we got back to the car my friend was determined to finish the run and so we headed out on that last loop. Nice.

Did I mention it was raining pretty much during the entire run? And that when we stopped by the car it got kind of cold? Holy crap, disaster narrowly avoided. And I learned a valuable lesson. Stay. The. Hell. Together.

Thanks to my friend for being so tough and not letting getting lost ruin his day.

Sleep  
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Breakfast nothing
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Nutrition large Water Bottle w/2 scoops Hammer HEED
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Time of Day 8:00 AM
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Equipment Brooks PureGrit 3, Ultimate Direction Handy 20
Clothing Injinji Trail 2.0 Midweight Mini-Crew, Brooks 5" Essential Run Short, Craft Active Extreme Short Sleeve Baselayer, Brooks Podium LS shirt

19 September 2015

Crystal Mountain Sky Marathon

Ouch... so close.

Last year when I ran the Crystal Mountain Sky Marathon I fell around mile 11 and sliced open my right thigh. Pretty dramatic looking stuff but luckily not debilitating and I finished, pretty well considering. This year my goals were 1) not to fall, 2) run healthy/injury-free and 3) to see if I could better my previous time.

ASIDE - #1 was also one of Shelley's goals for me.

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[Thanks to Jodee Adams-Moore for these very cool (and kinda hippie) finisher medals!]
Technically I did fall but it was on super soft ground and I only got dirty so we'll fudge a little and say that I accomplished #1. And I did beat my previous time so #3 gets a checkmark as well. But my damn left hip flared up on the first descent (around mile 5 perhaps?) so every running step after that was accompanied by either a little or a lot of discomfort. Boo.

It was so lame how it happened, I was just turning a corner going downhill and strained my hip. It was not a dynamic move or a large step or anything that would be an obvious cause; evidently my body is not 100% healed up yet.

Luckily hiking and steep descents were not painful so I channeled my efforts into those activities and made up as much ground as I could on the really steep sections to hopefully compensate some for my sucky running sections.

Blah, blah, blah... honestly my glass is half full as I was able to push myself and considering my up-and-down fitness this year I should be elated with my result. And I am. And the pulled pork at the finish line BBQ was superb so bonus!

The gear.

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Start time was 8:00 AM so there was no ridiculous alarm time required. As long as you don't consider 4:30 ridiculous. Since I usually get up then anyway it didn't mess with my day. I picked up Mitchell Burbick and we headed out.

To Tacoma. Because like an idiot I missed the turnoff to Hwy 18. Maybe I should start drinking coffee?

No crisis, at 5:30 there isn't much traffic so a quick u-turn and a 5-mile detour was all it took to get us on the right route. And we still pulled into the Crystal Mountain parking lot before 7:00 AM.

Let me just say that Skyrunning is where it's at. I have always enjoyed scrambling and descending, toss in a little bit of fitness for the climbs, a dislike for long flat running sections, a dash of adrenaline junkie and bingo - Martin loves these kinds of courses. Not only are Skyrunning courses steep and rugged, they are frequently not even on an official trail! These races often take the most direct route from point A to point B whereas a trail might switchback up or down to ease the grade. Cool stuff.
We started right on time - thanks for that Scott McCoubrey - and promptly headed up the first section which is a climb from the base of the ski area to the top of the Mt Rainier Gondola. The sky was blue, the clouds were sparse and the view of Mount Rainier was AWESOME!

On this climb I felt like everyone and their dog was passing me. Yet I didn't feel like I was dragging that much... Someone more focused on time would have perhaps written their splits on their arm or something and since that is not me this was just a gut feeling. But I knew from running this course last year and from running The Rut 50k that on climbs like this it does little good to push beyond your fitness because you will pay the price and the result is net negative.

ASIDE - it would seem like a totally basic thing to carry the nutrition that works best for you, right? But come race day people want to travel light and so choose to rely on whatever the event is serving up or they make stupid decisions and decide to experiment with whatever the event is serving up. Make no mistake, I have done both but especially after running The Rut 50k and experiencing the excellence that is having an event serve you exactly what works for you (Hammer Nutrition in my case) I am slowly coming around... Today I carried everything I would need for the entire run.
Seeing as I started with two full bottles and seeing as one can only drink so much on a 3-mile climb when your heart is racing and seeing as most of the course between aid station #1 and #2 was downhill all I had to do was round the cone at this first aid station and keep right on going. Nice. As I jogged away from the aid station I sucked down my first Hammer Gel.

This next section is FUN! You run across the top of the ski area and then drop off the top right into a black diamond run. And just like that there is no trail.

You are bounding down a grassy ski slope and are running from flag to flag. Last year Casey Bates and I almost made a wrong turn here because I mistook a red bush for a flag. This year I was all Mr. Eagle Eye and as I approached one flag I would look up and spot the next one. I managed to pass some of the rabbits on this slope even though it is pretty short.

It was on this section of the descent that I tweaked my hip. A little history, my left hip is weaker than my right. I originally hurt it doing a track workout. I then proceeded to rest it which just made it even weaker. Turns out the best thing for my hip is specific strengthening exercises and I guess I have not yet done enough.

This descent has a small 'bump' in it but then it's MILES of wicked fast, quite soft, banked-corner-having singletrack. Go! And here is where experience paid off again. Last year I bombed this and in hindsight went a bit too fast for my fitness. This year I held back just a bit but I still caught back up to Patrick Halferty and Dave Miller and we ran to the second aid station together. I also got stung by a yellow jacket on this descent but luckily it wasn't so bad. Especially with the endorphins flowing.
My running was so hobbled that on the flat, .125 mile approach to the aid station both Dave and Pat pulled away from me and I simply could not keep up.

But efficiency is key and as I approached the aid station I pulled out my packet of Hammer HEED, dumped it into my empty bottle and all I had to do when I arrived was fill it up and I was walking. As I walked away I gulped two Endurolytes and ate my second gel.

From here it's up a short section of trail and road and then another long descent that essentially parallels the Crystal Mountain Road but on the other side of the valley.

Pat was already down the road - he had spent even less time at the aid station than I but on this stretch of the course Dave caught and passed me and then Phil Kochik (who I had passed on the first climb) caught and passed me too. A bit further down the road we ran past an outhouse and who should pop out but Mitchell! I managed to rally somewhat when I pulled up next to me and we ran together to the end of the road.

From here it's just a short trail up the the third aid station and when I got there Mitchell was gone. I didn't know this until after I finished but right at that road to trail transition Mitchell rolled his ankle something fierce and he had to drop. Rats. On this little bit of trail that was still quite runnable two more people passed me.

Once again I was in and out of the aid station pronto. All I needed here was to get one bottle topped off and while a volunteer did that I at a gel and swallowed two more Endurolytes. I screwed the top on as I walked away and then it was on to the big climb of the course.

From here (mile 14.5) to the next aid station (mile 21) is mostly a hike and I made good use of it. I caught and passed Phil, the two guys that had nipped me just before the aid station, three other random people and eventually squeaked past Dave and Pat. But it's not all a hike and once you get off the first section of steep stuff it's a very gradual (and beautiful!) run across the ridge and here Dave and Pat hauled me back in. Just before the last steep climbing section I caught Martin de Vrieze (a good friend and excellent runner).

The last steep climb to the top of the ski area is hard. Especially if you have put in too much work on the previous steep section. I was feeling okay but simply could not accelerate any more and from here to the finish my position didn't change.

It's on this penultimate, steep climb, just 100' from the summit where Glenn Tachiyama hangs out. No doubt seeing people in their last death throes results in great drama. Not sure why but hearing his camera motor fire off a dozen shots as I hiked past gave me a tiny lift. Plus he seems to know everyone's name and calls you out - that's awesome.

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At the top of the climb I saw Heather de Vrieze who also wished me well, that was another nice boost. She had done a shorter run that morning and was now cheering on her Martin.

I shuffled down the stone road, hiked up the last climb to the top of the gondola and 'ran' to the aid station. By now my hip was really pissing me off. :(

During my approached I dumped another envelope of HEED into my other bottle and as a volunteer filled it up I sucked down my last gel, popped two more Endurolytes and I was off.

As I was trying to leave the super polite aid station volunteer was trying to ask me if there was anything else he could do for me. I must have been slightly tired as I didn't really understand him at first. And then when I did understand and tried to reply my mouth was full of gel and it was hard to utter anything intelligible. Our conversation went something like this.
Volunteer: "Can I get you anything else?"
Me: --- [No doubt accompanied by a 1,000 yard stare.]
Volunteer: "IS THERE ANYTHING ELSE I CAN GET YOU...?"
Me: "Oommmphgh..."
Volunteer: "You're doing great, I think you are in the top 20!"
Me: "Grruuumphgh..."
From experience I knew that if you have any reserves left here you can make up a shitload of time in these last five miles. Conversely, if you have blown your wad by the time you arrive at the last aid station I know you can lose a shitload of time between here and the finish. For a change I was feeling quite reasonable considering the effort I had put in so far and so the peaceful stillness and tranquility of the Cascades was frequently interrupted by me cursing my hip on this last descent.

There is a not-insignificant 800' climb right in the middle of this descent but it was not sufficiently long for my hiking to make a difference. I limped down to it, hiked up and over it, and then tried my best to run to the finish. I guess I did alright but it felt like I was crawling along. Make no mistake, I was NOT feeling fresh as a daisy but on this day I had metered my effort very well and nailed my nutrition/hydration so I could have gone a little faster with no injury.

As I left the last aid station I glanced at my watch and thought I would be lucky if I beat my time from last year (5:12). As I topped the last climb I saw 4:40 and started to contemplate a sub 5:00 finish. As I crossed under the chairlift just above the finish arch I saw 4:57 and twisted the throttle as best I could. And I made it. Whew.

I was worked.

But what a thrill to get everything out of yourself that you have to give on that particular day! Rarely does plain water and watermelon taste so good. Here I am trying to keep warm after the run.

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Did I mention that Heather handed out large bottles of beer after her Martin rolled in? She is so nice. They went swimmingly with the post-race BBQ.

Thanks to Hammer Nutrition, Brooks, The Balanced Athlete and the Seattle Running Club for their support. Thanks to the amazing volunteers that make EVERY trail race happen and thanks to Mother Nature for the weather window as the blue sky was all gone when I finished and we even got a few sprinkles later on.


Sleep 5.75
Waking HR 45
Body Weight
Body Fat
Breakfast nothing
Lunch
Dinner
Nutrition 1 Hammer Gel 10 min before start
2 large Water Bottles each w/2 scoops Perpetuem and 2 Endurolytes, 2 bottles w/Hammer HEED, 4 Hammer Gels, 8 Endurolytes
Recovery water, watermelon
Injuries my left hip flared up around mile 5
Therapy
Time of Day 8:00 AM
Workout Type race
Weather upper 40 at start, upper 50s at finish, perhaps a bit warmer during parts of the race
Course 4 climbs, 4 descents, plenty of steeps, off-the-chart views
Results 1st - Men 50-59
4th - Masters Men (40+)
23rd - Overall
official results
Time 4:56:31
[According to my watch all the times are about two minutes fast but as long as it's everyone...]
Distance 26.2 miles
Pace
Equipment Brooks PureGrit 3, Ultimate Direction SJ Ultra Vest 2.0
Clothing Injinji Trail 2.0 Midweight Mini-Crew, Brooks Infinity 3" Split Short, Hammer Nutrition Short Sleeve Running Shirt, #NoStoppingMonday hat, Brooks Pulse Lite Glove II [Which didn't even last all the way to top of the first climb.]

12 September 2015

Passport2Pain

logo variations

Oh man, My edition of Passport2Pain really should have been called "Passport2Pain++" or "Passport2Pain plus More Pain plus Even More Pain" because upon arriving at the finish I realized I had lost my car key somewhere on Vashon Island. This meant I had to ride 10 more miles (mostly uphill) to the ferry and then 10 more miles (with two more hills) from the ferry dock home. Ouch.

That said, this ride was everything I imagined it would be. We practically rode up every hill on the entire frigging island! I'm so glad for 1) the perfect weather, 2) some great company and 3) the outrageous (read: totally excellent) amount of support on this ride!

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I had heard about this ride for years and the organizers really do a good job of promoting the event with humor. Like this here.

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And in this case there is truth in advertising as my elevation profile shows.

elevation-profile

it seems this year is when I finally start checking off items on my bucket list so when I heard about the ride again I finally thought, why not? Boom. I'm so glad I did. This is also a year for turning virtual friends into actual friends. Case in point, Ed Rosenberg, who I have known for quite some time on Facebook and who rode with me today which was the first time we met in person. Thanks Ed.

Getting to the ride is easy and with an 8:00 AM start time I got plenty of sleep and there was no need for any extra clothing. Bonus! They start you in waves of 2-4 riders spaced roughly 60 seconds apart to help minimize road congestion which seems super smart as the roads on Vashon can get a little narrow.

Some of the roads on Vashon are also not in the greatest state of repair and/or totally covered in a blanket of moss! Just another reminder that this is NOT a race and that you DO need to exercise some caution on the descents. We encountered grades up to 23% and 15% was very common so if you are not careful you will pick up some serious speed there was more than one instance of me being vary grateful for awesome stopping power that is a dual-pivot brake caliper. Let's just say that I like to descend and that there were a couple of times where my heart rate got at least as high going down as it did going up. :)

When you check in you get all the usual swag (t-shirt, water bottle) and they also give you a real passport that you get stamped at each aid station.

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These stations are either at the top or bottom of a major hill and as you can see from the other passport picture above, with 18 stations you get a clue about what you are in for. The stations are roughly five miles apart but some are even closer so you are WELL tended after. Not only do they all have various kinds of food and drink, they each have a unique theme! Two of my favorites were a bondage/dungeon theme

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and a Hawaiian theme.

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How was the ride? The first half was nice. I was even able to find humor in the grades were climbing and marvel at how useful it would be to have a compact crank (I did not). At 50 miles in I thought 80 would be no problem. Somewhere around 60 miles in it seemed like a bit of a problem. Around 70 miles in it became A BIG GIANT PROBLEM. Suffice it to say that having switched from cycling to running as my primary activity has left me just slightly under trained for events like this. The handful of longer rides I have done this summer didn't exactly equate to the race training I used to bank.

In spite of the fact that my legs were failing me, my attitude never did. That, and Hammer Nutrition Endurolytes saved my bacon.

Seriously, this was a good time! But just as seriously, if you are contemplating riding the 80-mile route, please 1) put in some training and 2) bring some low (lower than you think you need!) gears. At the finish I heard one guy say this was harder than RAMROD. At the time, I was in no position to argue. Look at all those hills!

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Once you do finish you are in for a treat! This ride boasts a genuine BBQ, beer (Manny's Pale Ale), ice cold cider and man did it all hit the spot.

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And the finish line venue at the Vashon Island Crew house is so slouch!

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Even the extra credit miles and the associated hassle of having to retrieve my car could not dampen this day. I had an excellent time would absolutely return for another assault on the island.

if you like a challenge, this is the ride for you!

Here are all my pictures and video.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast nothing
Lunch  
Dinner  
Nutrition 2 large Water Bottles each w/2 scoops Perpetuem and 2 Endurolytes, 2 more bottles with Endurolytes Fizz, about 6 more Endurolytes, various fruit, cookies, nuts and a PB&J from the aid stations
Recovery pulled pork, BBQ chicken, coleslaw, Manny's Pale Ale, more pulled pork, some water
Injuries  
Therapy  
Time of Day 8:00 AM
Workout Type epic hill workout
Weather 60 at the start, 80 at the finish, clear sky, sun
Course "The Idiot" (the 80-mile route)
Results A sense of accomplishment! A full stomach!, Sore legs!
Time roughly 6:30
Distance 80 miles
Pace  
Equipment Ti Cycles Hyak
39/53 chainrings, 12-27 cassette
Clothing bib shorts, sleeveless undershirt, sleeveless jersey, cap

06 September 2015

The Rut 50k

Boom! Just two days after the Lone Peak Vertical Kilometer Martin gets to do the Lone Peak climb all over again as part of The Rut 50k, this time after an 18-mile warm up. And what a warm up it was.

Pictures sometimes really do tell the story best, here is one of my favorites.

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The weather in Big Sky had been deteriorating slowly over the course of the weekend. Saturday night it rained and the temperature was dropping. I kept adding items to my gear bag one by one as the evening wore on thinking it would be prudent to exercise caution instead of risking freezing my ass off. Plus I was planning on running with my vest so could always stow clothes if it warmed up.

Start time was 6:00 AM and this time of year that meant the sun was not yet up so headlamps were recommended. The organizers were going to let you ditch them at the first aid station if you had your name all over your lamp. I did not. Turns out stuffing it in my pack was not a big deal.

Upon showing up everyone was huddled into the packet pickup tent as they had propane heaters roaring.

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I discovered that the lodge was open and it had a clean restroom so I spent the last few minutes before the gun in there.

By the start conditions had improved! Although it was freezing (literally!), the sky was almost totally clear and the starry night was an incredible sight. In the end I opted for a light weight long sleeve shirt under my short sleeve running shirt, a super light wind shirt over that and a hat and gloves. I also wore some boxer brief type shorts liners under my running shorts that help insulate my junk. I run kind of cold and so this worked very well. It also eliminates chafing - just FYI. I saw some other people that wore less but it wouldn't have worked for me and when the day did warm up my two shirts were sufficiently thin and wicked moisture sufficiently well that I didn't mind them at all. And I was able to stow the wind shirt, hat and gloves while moving.

At the the start the person on the microphone said, "We got a couple of inches of snow at the top last night but that's what you all came here for!" Amen brother.

We started in waves again so I got to see two groups of headlamps disappear up the hill before we were let go. Man was it dark.

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And man are these dirt roads steep! Or perhaps it was the elevation? Probably both, anyway I was moving s l o w. Thank goodness everyone in my wave was moving at the same speed. Except for one guy, he squirted up the road at first only to be reeled in about one mile later.

Just after we caught the rabbit we exited the dirt road and headed straight up a grassy slope and then onto some singletrack. There was indeed a light dusting of snow on the ground even down here.



The first climb was tough! And from my very cursory inspection of the course profile I knew there were four (big ones anyway). Ouch! Let's just say that at this elevation my transition from hiking to running was a little more delayed than it would be down at sea level.

After the first climb there was quite a bit of running to the first aid station, for some reason I was not expecting that. And it was FUN running! Mostly you are heading down MTB trails so the corners are banked and except for a couple of spots you can stay off the brakes. Nice.

The first aid station was at one end of a frozen bridge.



I grabbed a gel and stashed my light as I walked away, I was out of there pronto.

Between the first and second aid station there was even MORE running. I really was not expecting that. And for some reason it felt like it was mostly downhill, at least at first.

ASIDE - in spite of me knowing that I had to climb all the way to the top of Lone Peak again and knowing that the Lone Peak climb was just one of four BIG climbs, it still unnerved me a bit to run down for this long. Funny how the mind can play tricks on you. I mean, it's not like running downhill will increase the total gain of the course but sometimes it sure feels like it will.

As I pulled into the 2nd aid station there was the one and only Scott McCoubrey! He filled my bottle while someone else helped me rip open my packet of Perpetuem. turns out my hands were colder than I thought. Another Hammer Gel and two Endurolytes and I was walking away as Scott yelled after me, "This climb is a good one!" I bet it is Scott, I bet it is.

Boy was it ever.

It started out with some singletrack switchback climbing. I was able to jog most of the sections between the turns but then it pitched up something fierce and we were no longer on any designated trail. All that guided us was these teeny, tiny yellow flags and the footprints of the first two waves. Pretty cool! And because one climb between aid stations is not enough, we descended our first scree slope too.

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And then this course got real. Real steep. Real hard. Really everything I was hoping for. Pictures most likely won't do this justice but I'll give it a shot.

First we hiked up this grassy/rocky spine that was so steep your heels could not touch the ground.

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Then we went across and up a HUGE scree bowl.



The scree climb lead into a dirt climb that was so steep everyone was using both hands. It didn't flatten out any until about 50' from the top where I used the opportunity to grab another picture.

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And then the course immediately plummeted down the other side.

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Once over the next ridge this is me trying to run...



I try not to use the word epic a lot but damn... take a second and scroll back up to the picture at the very top of this post. I know, right? I was loving it.

Finally, aid station three. And here was another friend - Anthony Krolczyk - ready to take care of me. Lucky for me all I needed here was 15 seconds in the porta potty and I was off. What was next you ask? Why another really steep climb of course. This was mile 18 and the start of our trip up to the Lone Peak summit.

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Note the distance to the top. There was another aid station at the top. These aid stations were spaced according to how much time it would take runners to reach them, not according to how far apart they were. Nor sure but I'm guessing it took me close to one hour. For 1.4 miles. Is this sinking in yet?

My pictures of the climb are just mediocre but I do have one good story. All the way up there were people cheering us on. About half way up there was a guy with a pack full of Pabst Blue Ribbon tallboys cheering between sips of beer. As I trudged past I jokingly said, "I hope you brought enough to share..." and he promptly held out a fresh can. I took a good, long drink, handed it back and judging by his facial expression it made his freaking day. Mine too. That was very nice and it didn't taste half bad. And it made me think of Kelly Agnew, running superstar and even bigger beer mile superstar. And that made me smile.

Just before the top a woman that I had been leapfrogging all day (she was climbing better and I was descending better) passed me yet again. As I pulled into the aid station I watched her grab something from a friend, barely break stride and disappear down the back side.



Me, I stopped for peanut M&Ms. And then I started the descent.

Wow.

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It's hard to describe what running on this scree is like. It requires equal amounts of skill and faith. Most of the time when you put your foot down the rock underneath moves, sometimes quite a lot. You could never be too invested in any foothold that's for sure. I tried to capture this experience and suddenly thought, "Martin, what the hell are you doing!?" and put my camera away for a while.



What a rush. Totally unforgettable. And after I stashed my camera, I actually ran down this. Did I mention that I caught that woman again in spite of her having a several minute head start? That's right. :)

This descent just went on and one and on... Eventually the scree turned into a steep, loose dirt trail so I was surfing the dust and gravel. It felt like tons of shit was getting in my shoes but for now I couldn't be bothered.

Down, down, more down and then a couple of ups. Man did those climbs mess with my rhythm. On the upside I had the chance to talk to the woman I caught and then I caught up to another. Seems each one needed me to stuff something in their packs so I obliged them. I did think it was kind of humorous as I had just finished stowing my own wind shirt, hat and gloves but in their defense, they looked a bit more serious than me. And they weren't carrying a camera. Competitive racer alert! :)

After a couple of ups we did have a long descent on dirt trail. It was obvious to me that these two women were better climbers than I was and that they were racing each other so I figured I would try to put enough space between me and them before the start of the last climb so that I could beat them. Everyone has to have a goal, right?

I managed to bank a decent gap and as I started the last climb I kept listening intently. There was a support person at the transition from down to up with a cowbell so I knew that when I heard the next bell I would have a sense of the gap. And when I heard the bell the gap seemed like it would be sufficient. But then the trail got steep. As in straight up.

We were hiking up a black diamond MTB trail and being an advanced trail it had freaking ramps on it!

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Ramps are fun. When you're going down. And you're on a bike. Going up we had to climb up and over them. Hahaha... very funny race organizers. But it gets even better. Sections of the trail were so steep that there were fixed ropes!

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Now that's hilarious. Especially since this was not the only one.

Just as I was about to blow the trail topped out onto a dirt road and the grade eased quite a bit. But I was still walking. And sure enough, just 100' from the aid station both of the women that I had dropped passed me. And they did it with a vengeance! Once again they both flew through the last aid station and I stopped for food and to fill a bottle. I never saw them again.

Normally (read: when I'm not exhausted) I would do fine on this last stretch. It was several miles of a shallow descent and if you had any juice left you could haul. I was pretty out of juice at this point and 'hauling' for me had been reduced to a jog by now.

It was here that I saw the funniest (cruelest?) thing on the course.

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Gotta love that dark sense of humor.

It was killing me that I couldn't run fast anymore. This terrain just begged for it.



Somewhere down here I also got passed by one guy. Rats.

From my all too brief course inspection I knew that there was a short hill right at the very end of this beast. What I found out was that after 29 miles of this it feels anything but short. Did I mention it was steep? Oh yes. My balls were already so sore from getting kicked so thankfully I didn't even feel this last foot to the groin. But boy did I slow down.

And then, finally, it was time for the last descent behind the village hotels and into the finish.



Remember all that sand that got in my shoes descending from the summit of Lone Peak? Well I got super lucky and it didn't wear a hole in my feet. But I did feel it during those last five miles and I really should have emptied my shoes.

It was in fact a great day! Not only did my feet hold up fine, so did the rest of my body! Sure I was tired and sore but I was not injured and it was a good kind of tired. Not the kind you are worried it might take physical therapy and weeks to recover from. Hooray for me!

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What does Martin do after a massive run? For starters I had a beer.

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And I took my shirt off.

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And I got a (free!) massage.

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There were so many things that made this race special.
  • The weather totally cooperated. Had it been wet or cold we would have had a miserable experience or been forced to run the "Plan B" course and it would not have been nearly as spectacular.
  • The volunteers! There were so many! They were all super nice!
  • Skyrunning, hello! It was very cool to hear all these French and Spanish conversations at the start and finish. And to see all these pros in one place? Fun!
  • The race directors are great. Mike Foote and Mike Wolfe get the job done, they do it well, and they are still willing to give you the time of day. In fact, Foote took the time to chat with me during what must have been a very hectic day for him. Thanks Mike.
  • Having Hammer Nutrition sponsor this event. I can't describe how awesome it is to have all the stuff I love and use on a regular basis ready and waiting for me at each aid station.
  • I finished!
  • I finished relatively pain free!
Thanks to all the support from Hammer Nutrition, Brooks, The Balanced Athlete and of course the Seattle Running Club without whom this would not have been possible.

Here are all my pictures and videos.


Sleep
Waking HR
Body Weight
Body Fat
Breakfast nothing
Lunch
Dinner
Nutrition 3 large Water Bottles each w/2 scoops Perpetuem and 2 Endurolytes, 6 more Endurolytes, 4 Hammer Gels, banana, 1/4 of a PB&J, small handful of peanut M&Ms, a couple of potato chips, 2 bottles of Hammer HEED
Recovery  water, massage, stretching
Injuries
Therapy
Time of Day 6:00 AM
Workout Type race
Weather 30 at the start, upper 60s at the finish, dry, sunny, very windy up top
Course 10,000' of elevation gain, 'nuff said.
Results 2nd - men 50-59
official results
Time 7:40:22
Distance 50 km
Pace
Equipment Brooks Cascadia 10, Ultimate Direction SJ Ultra Vest 2.0
Clothing Injinji Trail 2.0 Midweight Mini-Crew, Brooks Equilibrium CoRe Short, Brooks Infinity 3" Split Short, Patagonia silkweight Capilene long sleeve top, Hammer Nutrition Short Sleeve Running Shirt, Patagonia Nine Trails Jacket, Hammer Nutrition SweatVac Winter Beanie, Brooks Pulse Lite Glove II

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