tag:blogger.com,1999:blog-1811419201132525052024-03-13T04:25:01.788-07:00Martin Criminale | One aspiring endurance athleteI run, some ultras, and I ride bicycles.Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.comBlogger1704125tag:blogger.com,1999:blog-181141920113252505.post-75354149935046400142022-06-12T20:00:00.244-07:002022-06-14T07:52:05.730-07:00pre-riding the GRiT L gravel course<p>Wow, this is an amazing course! So glad to have friends that were up for sharing this experience.</p><p><a href="https://thegrit.bike/" target="_blank">The GRiT</a> is a gravel race in the Teanaway just behind Cle Elum, WA. It's billed as an "adventure gravel ride" and in my opinion, it sure lives up to its claim. This course was designed by and the event is promoted by <a href="https://offcamber.bike/" target="_blank">Off-Camber Productions</a> who also promote the <a href="https://mfgcyclocross.bike/" target="_blank">MFG Cyclocross Series</a> and the <a href="https://wednesdaynightworlds.bike/" target="_blank">Wednesday Night World Championships Mountain Bike Series</a>.</p><p><a href="https://lh3.googleusercontent.com/ishQUT7a5WojRcc90jN0N1yTuu6zksZec668Z8Lhn7WGm6Y7Nn-vyW6rWojtBdNq23nZYmdR6bQSJZtOTvJFctUU5LV06BHIQ1xnDOcyqh2Bz0yTyNznqFhbax_hemamcqJMGE_n3o4=w2400?source=screenshot.guru"><img src="https://lh3.googleusercontent.com/ishQUT7a5WojRcc90jN0N1yTuu6zksZec668Z8Lhn7WGm6Y7Nn-vyW6rWojtBdNq23nZYmdR6bQSJZtOTvJFctUU5LV06BHIQ1xnDOcyqh2Bz0yTyNznqFhbax_hemamcqJMGE_n3o4=w600-h315-p-k"> </a></p><p>There are three distances, Medium, Large, and XL. We rode the L course and although it's just over 45 miles, this was a full day and took us almost five hours at a moderate pace with just a few short stops to take pictures and to check the route at intersections.</p><p>At 9:00 AM <a href="https://www.instagram.com/grekau1/" target="_blank">Greg Kauper</a>, John Phillips, <a href="https://www.instagram.com/millsnikos/" target="_blank">Nikos Mills</a> and I started out on this "lollipop" course.</p>
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<a href="https://martin.criminale.com/2022/06/pre-riding-grit-l-course.html#more">Read more »</a>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com01015 E 2nd St, Cle Elum, WA 98922, USA47.1936871 -120.916707218.883453263821153 -156.07295720000002 75.503920936178844 -85.7604572tag:blogger.com,1999:blog-181141920113252505.post-23933597539068368432020-04-29T16:23:00.000-07:002020-05-05T13:00:41.380-07:00refreshing my Blogger blog<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6SCsOynxLvQFklf8kjWU4yMkpfBd8hoIMdxP20VsGYwhpb4QMDHK-1UGnnVA1Qaxakp_SrmcTY4MLzRhAlzRDzSrgnJ-nk-ZYnFJAcM0qrzjkYmShDnu7bHAJ9DjnQQ-rxMwB-4tBkb8/s1600/under_construction.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="407" data-original-width="744" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6SCsOynxLvQFklf8kjWU4yMkpfBd8hoIMdxP20VsGYwhpb4QMDHK-1UGnnVA1Qaxakp_SrmcTY4MLzRhAlzRDzSrgnJ-nk-ZYnFJAcM0qrzjkYmShDnu7bHAJ9DjnQQ-rxMwB-4tBkb8/s320/under_construction.jpg" width="320"></a></div>
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Man, does anyone even read blogs anymore? I find the answer is still a qualified "yes" based on the feedback I get from some posts but for sure blogs are VERY old school these days... which might just be why I persist with mine. :)<br>
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Like any tool or skill that you let languish, it starts to suffer. This blog is no different. I spent some time updating it and here is what I did in case anyone else is in the same boat.<br>
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<a href="https://martin.criminale.com/2020/04/refreshing-blog.html#more">Read more »</a>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com8tag:blogger.com,1999:blog-181141920113252505.post-25160066772118171532020-01-11T20:00:00.000-08:002020-04-29T12:33:36.881-07:00Bridle Trails Winter Running Festival 15 MileYesss...! My body has been freaking out lately with various issues and ailments so in spite of not being able to run the 50k distance I was hoping to do here when I put the <a href="https://bridle.seattlerunningclub.org/" target="_blank">Bridle Trails Winter Running Festival</a> on my calendar a couple of months ago, I'm VERY psyched to run any distance and to feel okay while doing so.<br>
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<a href="https://photos.google.com/share/AF1QipN80pSJC9SuR_QYmDjTrx8sJaBmo6FnS6hDppG43NR8zxTOYqND2JijgdjvLZv-pg?key=cWx3bUJHS3V6S3RGLXMtM3lQTGRhc2VLd1lPZ2JR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgehpxwE9TJvOAObcyfadTmr2rmk4s7PDbDQCT9K3aTua1vhEZMhsKAEVIMVJnhoanCOKVoO5iQtaDSM9pKA5VzZTOtp1vrddX-ZFePSsMhNKj4THbW2wastOhvDd5k11waQp2s_AUZ9i79/w500/"></a><br>
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Thanks to <a href="https://seattlerunningclub.org/" target="_blank">Seattle Running Club</a> and <a href="http://nwtrailruns.com/" target="_blank">Northwest Trail Runs</a> for putting on another awesome edition of this race.<br>
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<a href="https://martin.criminale.com/2020/01/bridle-trails-winter-running-festival.html#more">Read more »</a>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Bridle Trails State Park, 5300 116th Ave NE, Kirkland, WA 98033, USA47.6551306 -122.184336925.674322099999998 -163.4929309 69.6359391 -80.8757429tag:blogger.com,1999:blog-181141920113252505.post-78529918079075719062019-12-01T18:00:00.000-08:002020-04-29T12:33:52.833-07:00pacing Lucca at the Seattle MarathonI am so proud of <a href="https://www.facebook.com/lucca.criminale" target="_blank">Lucca</a>! 2019 was the eighth time we have run the <a href="https://www.seattlemarathon.org/" target="_blank">Seattle Marathon</a> together and this year she got within 59 seconds of her marathon PR. Wow!<br>
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<a href="https://photos.google.com/share/AF1QipPjc0vVCeIji5JKieKBbDjV1mUeRSmhPZFjJHaQnWzhduIid5i8m4XsMhSt24r_wA?key=SVFkSXdfM2pIc1NFTVd5aUo2Vk1BR05Bc0ljX3JR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/Nuwi72XC7iazAy0UdmogPSJsN_voW8hH9pPs7GjLoVdUPiX3k3YZKSAVQpeXimZGNA_w33sRR88ziJWeX9nge056XkoBdO3e9WjXiRRDLjl0ygAbX64pYuSoA6PjZM2m7Ff1tfKap_Q=w350"></a><br>
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Here's to these types of family traditions.<br>
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<a href="https://martin.criminale.com/2019/12/pacing-lucca-at-seattle-marathon.html#more">Read more »</a>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com1401 5th Ave N, Seattle, WA 98109, USA47.6228051 -122.3495214000000125.654388100000006 -163.6581154 69.5912221 -81.040927400000015tag:blogger.com,1999:blog-181141920113252505.post-90541373982496617872019-10-26T21:43:00.001-07:002022-06-13T17:31:44.311-07:00Javelina Jundred 100 kmFor someone that professes to be an ultra "runner", actually running for extended periods of time is one of my weaknesses. #irony<br>
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I'm used to (and my body prefers) ultras that include hiking, technical trails, and perhaps just a slower average speed? Well, the <a href="https://aravaiparunning.com/network/javelinajundred/" target="_blank">Javelina Jundred</a> is NOT one of those "slower" races. For the 100 km event, you gain a total of just 3,900' and only 5,000' for the 100 mile! So why is the finishing rate consistently around 50%?! Because there is a lot more than vert to an ultra.<br>
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Here I am about 10 minutes prior to the start. Things are looking up!<br>
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<a href="https://photos.google.com/share/AF1QipNYfguazi3nGnWy8JNAwibatE6VpkpaeAeDoJEVLft5JRjONH04Ye4w9MYmP4qg6w?key=ME5qQ1pfenVTZW1ucEUzYW03Yk9Bdl9RSkxQSjh3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/8n6XV_bLXAt-HqbyEgl3f5FkRoTTEjpA50rpUXWbNmvxasr15Zh8zt6aPiB1LhC_x6pf8UBtxo9gGZhooOqFBFBZMmFqxKjD9cavsiBMINN7TF-qvRGG2EFM1y5hHL7CMmtb7r-5oEY=w350"></a><br>
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<a href="https://martin.criminale.com/2019/10/javelina-jundred-100-km.html#more">Read more »</a>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0McDowell Mountain Regional Park, 16300 McDowell Mountain Park Dr, Fort McDowell, AZ 85264, USA33.6669266 -111.6980300000000211.711422599999992 -153.00662400000002 55.6224306 -70.389436000000018tag:blogger.com,1999:blog-181141920113252505.post-80680934068908591042019-10-13T16:00:00.000-07:002020-04-29T10:00:09.552-07:00Dawg Dash 10kGosh, I think the <a href="https://www.washington.edu/alumni/dawgdash/" target="_blank">Alaska Airlines Dawg Dash</a> is my first 10k ever and other than a 5k I ran <i>years</i> ago in Seward Park, it's my shortest race in a very, very long time. And you know what? Short is fun but it's also not easy. :)<br /><br />This was my first hard effort after dropping out of the <a href="https://martin.criminale.com/2019/09/whistler-alpine-meadows-100-mile-my.html">Whistler Alpine Meadows 100 mile race</a> (mostly) due to Plantar Fasciitis three weeks ago and it was so awesome to be able to push the pace again. And just to run!<br /><br /><a href="https://photos.google.com/share/AF1QipPhv4F45YYxkFWrLKnMBQFAdgV6aDdaeXRGDLj77xTDiZbzVwEvWHGlhOc6EOKHjg?key=VFlfaVhjLTFRelFxVVJvcjVQNThMckVTbkQ1VVVB&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8zlTLkltUqva6G8ocja3MJ4toerYTAe-7Z5Lucqe-AQ5gojd770EACd8ZE3tw2wmh6UsUstrn6ysGmgq8lA2KiHIlzjb3Zh6KmbsKBC3chkwOYuDbwjdA56FwfhABJvv8Bl2hYzh-I_8x/w500/" /></a><br /><br /><a name='more'></a>I've been healing up from various ailments lately. About five weeks ago I pinched a nerve in my neck/shoulder that has taken ages to calm down and it still has a ways to go. Four weeks ago I got struck down with Plantar Fasciitis and one week ago I took a tumble off my mountain bike and bruised my ribs. All three of these things were "fists" for me and here's hoping I don't get a second opportunity to experience any of them as they all suck.<br /><br />But I've running for about one week now and in a moment of exuberance/frustration I signed up for this race. Turns out it was a great idea.<br /><br />Feeling like I needed to log some training miles <a href="https://www.strava.com/activities/2786355229" target="_blank">I jogged over to the race</a>. Quite by accident, I timed my arrival perfectly showing up about 20 minutes prior to the gun. This was just enough time to hit the bathroom, drop my running vest off at the gear check, have a gel and a sip of water, and stroll leisurely over to the start line. Go!<br /><br />Wow, it has also been a very, very long time since I have run with 1000 people! What a zoo. I didn't start in the front as I had no idea if I could go fast so I had to slalom in and out of people for almost one mile in order not to get slowed down. It was kind of like playing <a href="https://www.youtube.com/watch?v=WNrz9_Fe-Us" target="_blank">Frogger</a>.<br /><br />After that first mile when traffic finally started to thin out and I thought my pace was something I could sustain, I notice a man who looked like he was in my age group some distance ahead of me. I figured why not try to hang with him...? So, of course, he immediately proceeded to put time into me.<br /><br />Oh well, I was just having a blast running around the Univesity District. The course was super fun! We ran up to Ravenna Park, down through the park and then along the Burke Gillman Trail, and then snaked our way back and forth through the UW campus for the second half of the race. This is not a flat course and there are a lot of corners, I like that.<br /><br /><a href="https://photos.google.com/share/AF1QipNfCAWUL_rfe2xcv6-5D6EbJoPGrYx21hiZvD4LjIuANDdnWW6_HLv26CKTiLRJIQ?key=UGp4ZGlZdWpaWWZBeDFKNTJULTZkVUFrRm1NYjlB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/G8qihiP5WGghwj5ft-uai-PJSbwOKgmMTUCfkQp0HsTnO0t-_oFYB7p7AcWksgI5EmjeM4TY5dN1JJgu_6RMr5FnDcLo1pitji7UBon_QJ-oUZD7nG780apN5IYXikoSnNIoFzDpvUw=w350" /></a><br /><br />Around the mile 3 sign I saw this guy again. But I couldn't go any faster! So I just tried to hang on and hopefully, he would fade some. In retrospect, I managed my pace pretty perfectly. I was only passing people and never got passed. And with about 1 km to go, we hit a long, draggy hill and I managed to ease past this guy and then held him off on the last descent to the finish. Yes! There is always a race within the race and if only you know what the rules are it dramatically increases your odds of winning. :) Turns out he was not in my age group, he was younger. Still, he was an awesome carrot.<br /><br />It was exciting when the 10k and 5k runners merged around mile 4, we entered campus and suddenly there is a stream of runners coming at us from the left. You had to pay attention!<br /><br />The start was right next to Red Square and the finish was in <a href="https://www.youtube.com/watch?v=hJAdyea_BzI" target="_blank">Red Square</a>. As soon as you crossed the line you got your finishers medal and they had a tent of laptops set up so you could check your results stat. the guy I was chasing for the whole race literally went straight to a computer and looked up his result. But then so did I once I saw this was possible. :)<br /><br />I'm pretty sure I went as fast as I could given my current fitness and injuries. I didn't hurt myself and I had a good time, what a relief!<br /><br />After the race I hung out for a bit, drank some water, ate half a banana and then <a href="https://www.strava.com/activities/2786549558" target="_blank">jogged home</a>. Oh man was that a slow return trip but you know what? It was also fun! I paid zero attention to the pace and just reveled in the fact that my foot was not hurting. And I had music so all was good. On the way home I just followed my nose and also didn't worry about the route. Good times.<br /><br />I did see one sad thing running back tho. :(<br /><br /><a href="https://photos.google.com/share/AF1QipPG-lf-6cfkYMyHBZnbeNGXSKJkGged-wyFPX96v3R0s4Kh3MZsn9XbA1ho0V7dog?key=QUwxZktwajRGamFhLThXbmduem9QallPdS1CbUJB&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyWIgPwNXac00XS7HUSf_hQsXjp4sSI2J4VZSQX8E8F-88I_ao8-KDLeVBGleVljb4K1q7Fq8GNfqLN89TT-Nm6ZrkMxuYrBnFDRkfe7O83F7EJOD5BqOxcj3rKOP6NF_ya4vC3XKjGzqk/w350/" /></a><br /><br />For those of you that don't know, these white <a href="http://ghostbikes.org/" target="_blank">Ghost Bikes</a> are memorials to cyclists that have been killed. All the flowers make me believe this was recent. And it's a kid's bike.<br /><br />I used to ride my bike to races pretty frequently, maybe I should sign up for some more local running events.<br /><br />Results<br /><ul><li>3rd - Men 55-59</li><li>34th - Overall</li><li><a href="http://onlineraceresults.com/race/view_race.php?submit_action=select_result&race_id=70615&re_NO=258#racetop" target="_blank">official results</a></li></ul><div>Nutrition (before)</div><div><ul><li><a href="https://www.hammernutrition.com/products/fuels/hammer-bar" target="_blank">Hammer Bar</a> and black tea with milk around 5:30 AM</li><li>1 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gel</a> and water 10 minutes before start</li></ul><div>Nutrition (during)</div></div><div><ul><li>nothing</li></ul><div>Nutrition (after)</div></div><div><ul><li>water</li><li>half a banana</li><li>2 scoops Recoverite when I got home</li><li>a giant lunch right after my shower</li></ul><div>Gear</div></div><div><ul><li><a href="https://www.topoathletic.com/mens-ultrafly-2" target="_blank">Topo Athletic Ultrafly 2 shoes</a></li><li>Superfeet Run comfort insoles</li><li>Stance socks</li><li><a href="https://pathprojects.com/collections/base-liners/products/tahoe-cl-5-base-liner-frost-grey" target="_blank">Path Projects Tahoe CL 5" Base Liner</a></li><li><a href="https://pathprojects.com/collections/shorts/products/sykes-px-short-frost-grey" target="_blank">Path Projects Sykes PX 7" Shorts</a></li><li>Craft extreme short sleeve undershirt</li><li>The North Face short sleeve shirt</li><li>The Polka Dot Jersey trucker hat</li></ul><div><br /></div></div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2786360522/embed/13d2c135d51b8dfb7dd9bf4777202976fb2467f5" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0tag:blogger.com,1999:blog-181141920113252505.post-23732248363404294202019-09-20T20:30:00.000-07:002020-04-29T10:00:09.719-07:00Whistler Alpine Meadows 100 mile - my first DNFI was super psyched for the <a href="http://www.trailseries.ca/race/whistler-alpine-meadows/100-mile/" target="_blank">Whistler Alpine Meadows 100 mile</a> race! For so many reasons.<br /><ul><li>It's in freaking <a href="https://www.whistler.com/" target="_blank">Whistler</a>!</li><li><a href="http://garyrobbinsrun.com/" target="_blank">Gary Robbins</a> is the promotor.</li><li>It's the same distance and elevation gain as <a href="https://utmbmontblanc.com/en/page/20/utmb%3Csup%3E%C2%AE%3C-sup%3E.html" target="_blank">UTMB</a> (legit!) and a qualifying race.</li><li>It would be my biggest challenge to date.</li></ul><div>In truth, considering what I was up against on race day I should be very proud of how long I lasted which was 60 km. But it took me a few days to go from super disappointed to proud... understandable I guess when this is your "A" race for the year. :)</div><div><br /></div><div>Here I am after calling it quits.</div><div><br /></div><a href="https://photos.google.com/share/AF1QipNCAjBIpekYkcEqTd3AhHJS1MXqTB-sPaZBOElfJjp1kYQmaAVNq5tB21lXSSWcJg?key=c3hHQ0hDZXJneFc1VEYwc0Z3b1hUNG91dFc4Q0JB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/pkOz7rHrzOlq0P1_bOJIPkP13ATn05hF0WD2Vtgj5ETGxPWCDqqhofHT3kahUCroK5CHgZAGIAVK7g48v2BBRG_96glb6nmTp9-fNHcuZlLyHe43pqmY7dDlRGO0AcwIu58Q_XwkQks=w500" /></a><br /><br />Let's walk (pun intended) through the race and the days leading up to it, shall we?<br /><a name='more'></a>I first heard about this event over one year ago. The <a href="http://www.trailseries.ca/race/whistler-alpine-meadows/" target="_blank">Whistler Alpine Meadows (WAM) races</a> had been around for a few years but this was the inaugural 100-mile race and running the first of anything is always exciting. From the day I started running ultras, being able to participate in UTMB has been my goal but UTMB is super hard to get into! When it was conceived, this event was officially billed as a 175 km race which happens to be exactly the same distance as UTMB. And with 30,000' of elevation gain, here was the opportunity to run a race with the same stats as UTMB without flying to Europe. So cool! There was a last-minute course change that prompted Gary to refer to this as a 100-mile distance instead of 175 km but from a runner's perspective, the change was minor. Plus, 100 Gary miles are about 105 actual miles.<br /><br />For the first time ever, <a href="https://martin.criminale.com/p/race-resume.html">I did not run any long ultras in preparation</a>, instead, I ran a bunch of 50 km events and even some very short trail races and a half marathon and hired a <a href="https://www.mattdanielsrunclub.com/" target="_blank">coach</a>. But I figured that since I have finished three 100-mile races, and that coming in rested is way more important than logging the big miles for me, I would be good. In retrospect, this strategy was sound.<br /><br />Here I am with my support crew.<br /><br /><a href="https://photos.google.com/share/AF1QipONbsuFqF1IITKYb6Ym7Jy5UlSmYJJbxYU_-vNzxndKUEjJ0HMkFu8WLgnFvDPV4g?key=X210bm54blFISHlkd1c4aWxjOGR0WkhVVUx3TEFR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/gfHZPfPXAXcp01qY8uRlROjuu3OGVTcVRQc-8lpLYkUIyFRXr9eqnnOSkCs98ZOc0CFWgabiN9W0zrky5qZozysk2dIT3EGt2uubIZamA9ZEAmw5opnPYjqTqh3WQot5dTpRfIdTDGY=w500" /></a><br /><br />I like to joke that I have made all the rookie mistakes and had all the injuries that someone new to ultras will encounter. Unfortunately, I keep managing to find more mistakes to make and more things to injure. I'm just thankful that once I figure something out, I don't repeat the mistake or injury.<br /><br />About three weeks prior to race day, I woke up with a very painful pinched nerve in my right shoulder. The pain traveled from the base of my skull, down the right side of my neck and out to my right shoulder. For the longest time, there was nothing I could do to alleviate the discomfort except lie flat on my back. Being a side and stomach sleeper, this was a bummer.<br /><br />The weather at the start was unexpectedly nice! I took off all the extras and just started in a short sleeve shirt.<br /><br /><a href="https://photos.google.com/share/AF1QipP5b7STv2jfGjU2tZOXIkrn-6nuzp0pmuV6XM8S8heLzmMRczIbIYPBv8teiCIBdQ?key=c0kwZGp0aE1WTVdIUktmdXUzMTA5OWlMOUE3Z0xn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/zMzaeadXo8S2WSmQBVKJswvquVNjXhIKB7238NjS5UCvxh_xkshSXBMZ790xDbmx09ONh0VhtbrrDWF6pBkpikd9pl6hBzNknFFwSv6wbeIKfP9BMPR0RbqOtER79wgxQsGs6-_h8QE=w350" /></a> <br /><br />A little over two weeks prior to race day I noticed a dull ache in my left heel. This feeling was new to me so I didn't recognize it and just kept running. I had bruised the ball of my right foot once in the past and figured I had perhaps bruised my heel so I made sure to always wear my most comfy shoes.<br /><br />On Thursday, September 12 I ran two times. The <a href="https://www.strava.com/activities/2702001277" target="_blank">morning run</a> aggravated my left foot more than any previous run but it still didn't really "hurt" while I was running, it just made it more difficult to walk around in (my super flat, super non-supportive, super bad in this case) casual and work shoes. My foot was so uncomfortable that I <a href="https://www.strava.com/activities/2703014028" target="_blank">walked</a> to my <a href="https://www.strava.com/activities/2703018072" target="_blank">afternoon run</a> which in retrospect was a BIG, GIANT, RED FLAG. During the afternoon run my foot felt like it "warmed up" again and the actual run was not so uncomfortable that I was worried. After all, as long as I could run in Whistler I was going.<br /><br />The trails up here are so much fun!<br /><br /><a href="https://photos.google.com/share/AF1QipOe8CCoqbMaqjV_a7EF3OV3ubTooldAVTpZe55t2s_AKx5oTC8aCzdWKbrBGL-cgA?key=OTk2dHh1SHB2SE9rODFncTBrUXFkZjJrMEN3TDV3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/ABdEXmnhMrN5g1jeUVCZa8b0SKGYbxgZwi3_UK-Da8f0w-2Vww-fslc3xkTU7Zn2lF09X7TWM3QyrF1UAdXX39Kq7L8nY0YI8UMqGOk-zONXtDLAiY8UtlEDxKtFhioqX0IvbwPcTDY=w350" /></a><br /><br />That weekend I <a href="https://www.strava.com/activities/2709505996" target="_blank">rode my bike</a> to give my foot a break. Cycling felt great! And for a short time, I forgot about how messed up my body was.<br /><br />We got very lucky with the weather, the views on race day were not too shabby.<br /><br /><a href="https://photos.google.com/share/AF1QipNDu5iCeNFiXtlEV7PyWmhQJsAnmHWbRdumh69KmgIFTKn9MOADbamPF9lEj6tb0g?key=MGFuYzdhRFZMdXpmV0xHcWZ2bWc1d0FzM3gwOFZ3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/aYK2GxzgabGI7kVLmT1vKpjmdkMIjSf-m7jXAKnZMa040q4uoGukTLbA2jQJEQI3bkzXdtMuTYZSieV-mRNegEEHpPjqO6YfW5_IEOq1ebrQ8Ca71YHI2prMvdHbY8dGYFVAS7a9nJQ=w500" /></a><br /><br />But just a couple of days later I was in constant discomfort from my pinched nerve <i>and</i> my foot so on Wednesday, September 18 went to see my Chiropractor, a care provider for my foot, and to get a massage. Pretty laughable, this was Martin trying to throw everything including the kitchen sink at my body in an attempt to find an advantage. A classic, last-ditch effort.<br /><ul><li><a href="https://mobilityplussportsrehab.com/" target="_blank">My Chiropractor</a> confirmed the pinched nerve and gave me some movements that would "floss" the nerve and hopefully ease the impingement. I was told that heat was good and that aggravating the nerve, i.e. massage, was bad.</li><li>My Podiatrist was not free on such short notice but the nurse said she was pretty sure I had <a href="https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846" target="_blank">Plantar Fasciitis</a>. I had come to this conclusion on my own in the previous week, it just did not act like a bruise. She gave me some <a href="https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/diagnosis-treatment/drc-20354851" target="_blank">recommendations</a> and said that I could run the race if I wanted...</li><li>By the time I got to my <a href="http://www.nectar-massage.com/" target="_blank">Massage Therapist</a>, my spirits were kind of low. But when I told her what my issues were and that she could not mess with my shoulder, she worked on my legs and foot instead which was awesome!</li></ul><div>Remember, this is September 18 and my race was on the 20th!</div><div><br /></div><div>Normally a long ultra requires lots of coordinated support, planning nutrition and clothing, determining your pace and splits, etc. But my optimism was at an all-time low and my brain was fried! As we drove up to Whistler there were no predicted splits, no nutrition plan, and if Gary hadn't provided a list of <a href="http://www.trailseries.ca/race/whistler-alpine-meadows/100-mile/#details" target="_blank">required gear</a> I might have forgotten my jacket.<br /><br />We pulled into a parking garage in Whistler Village, I got out of the car and walked to the back to grab my running vest and mandatory gear so I could check in and get my number bib. My vest was not in the car, I had forgotten it at home.<br /><br />This was the proverbial straw that broke the camels back and I had a little breakdown in the parking garage. I already had very little confidence in my ability to finish and not having a concrete plan for my race had me pretty ragged. Now I was sitting in the back of our car with tears streaming down my face practically paralyzed and not knowing what to do.<br /><br />Somewhere between aid station #1 and #2, I caught up to <a href="https://runsteep.com/jamil-coury/" target="_blank">Jamil Coury</a>. He finished this race just so you know.<br /><br /><a href="https://photos.google.com/share/AF1QipO-Ap72IPAMf7xPSrSsX8Q5T6I-FtKI8QAOERHHD_sFw2zfEjBH4DYAr_-oo2UTdw?key=NnlnazhKZ1RMQWhWaFFaUzRRU2hzS1VYcTFCYmJ3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/ExbGH_TY5XSLAtx_ovxs4qpEtY3NTuiCC6XdZqC_TfjyVN5DwBOLw7igC1FyS-cbZR62KsZIz-GsxSva_qZyuFouL-7UP4whUrGglqKfa5S02gjEF9ey3fTIg91hIrIi34Ecg72_yUg=w350" /></a><br /><br />As I was wallowing in self-pity and anxiety I tried to think about all the hard things my friends had done and all the adversity other people have overcome. In comparison, forgetting my dumb running vest was trivial! But yet here I was crying in a parking garage. I kept telling <a href="https://www.facebook.com/shelleyharmancriminale" target="_blank">Shelley</a> it made no sense to buy a new vest when I already had a couple at home that were not getting used, especially when I was fairly certain I was not going to finish.<br /><br />Mountain biking? Yeah, they do that in Whistler.<br /><br /><a href="https://photos.google.com/share/AF1QipMJvqT9gnVCMeXFbCm1r8lnRAqiSrZL-JMUKxaxt6_EY7qEbRIXB7hmZTwUcedD3g?key=SC03ZjdOZFp6N29mbjNCWjFuMS1veXlhQ3BTSThR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrwmraTG45qOiuqyyts7lif4vZcXrmtAEumecaO6ffz_8osCKHbQwI-LokGOsjvwOS1q4Lo2IcDEdX0Ix9Z-lkmIweFJYGkvO7OXCWQ57rqrNkbp-vu1l3gLnQA_ciWwmkg6tjmgXTQ0GT/w350/" /></a><br /><br />There are so many special times when people come through for you or support you when it really matters. In the parking garage Shelley - who usually tells me to take it easy or to err on the side of caution - put her hand on my shoulder, looked me in the eye and said, "I think you should go buy a vest and I think you should start the race." I thought I was crying earlier but now I was bawling.<br /><br />I put my mandatory gear in a plastic bag and we walked to the check in. I was an emotional basket case but I was also a little happier.<br /><br />We ran on such a variety of terrain!<br /><br /><a href="https://photos.google.com/share/AF1QipO9otVwVWobtYwfUcWCdHg3wE5ppxPkb9-iAWRDWW1-hKdjRK_jWIwi03-kX6Ikag?key=WTZCWGhHZ2pObE8xc0R1VUF0Rm5SdmFRVzJsVlZB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/8i9p4ycnzo940Gy4zrmS-1rT5aF04svfyahRaT7HY4dk6lNLxENzgJXi54kMKcVpvb57UMXL7X8__5abIx6dF5zhaY_6T1WW-J0j_BXeZwr7mpChWopzk--Jept20MS0Jn5KSiN79Ns=w500" /></a><br /><br />After checking in, getting my gear varified, picking up my number, dropping off my drop bags (which contained a ridiculous amount of gear, shoes & socks - done), it was time to look for a running store to buy a vest. This was another exercise in stress. The first store we went to didn't have anything except for hiking backpacks. Too big and too heavy and not comfy for running. In desperation, I messaged a friend that was up here for the <a href="http://www.trailseries.ca/race/whistler-alpine-meadows/triple-wammy/" target="_blank">Triple Wammy</a> and asked him if he had a spare. No dice. But he did suggest the Salomon store - brilliant. The time of day? It was 5:55 PM, the store closed at 6:00 and we were about 1 km away. Good grief. As we walked (not very) fast, which was <i>really</i> difficult in my condition, I was calling the store and asking the salesperson to please keep the door open for five extra minutes. He did, they had plenty of vests, and now I own another. :)<br /><br />We ran through some sort of unofficial graffiti park. Turns out it's the site of an old <a href="https://www.vancouvertrails.com/trails/whistler-train-wreck/" target="_blank">train wreck</a>.<br /><br /><a href="https://photos.google.com/share/AF1QipNH-sCwX6RZJ9E47NGXPQwT-Junt5fUisbkskxcOmLFsvMMNAT2NSVE6Jf0X86WUA?key=ZjVDZVM5QUg1U2VTNmZ1ekdsclVDRHBjcHJ2OW9B&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/wdOsoJFwSv54mCpPa-FMZ_XxpbPpS924mQVPRqzKvfQ4A3IAw2xkvnzRyZcVRWBkCw44nbSiHPAbJyNjwQ4u0-VMLcpOQo830Q40D88mM81EHaujgeNUBcsOAxP69WUYu_DEvuaQdEw=w500" /></a><br /><br />That night I sorted all of my food and clothes, stuffed my new running vest full of... everything, had a glass of wine (it might have been two) and went to bed. The start was at 10:00 AM so at least that was not stressful.<br /><br />We ran on wide gravel paths and on super narrow singletrack and everything in between.<br /><br /><a href="https://photos.google.com/share/AF1QipN_zTWt9qD1Sf0DwI-paSZjc8EIZYhFu88IvgBBOxzdGvKNlwX8XGeIwSlDtFdzZA?key=MGRSMWxmRERKd016SGpoTTFlbHVxbFlDaGxteWZn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/da79RR7zpdzwmEeDpt-PkLLMdgKXGzyWUW_WyWdytMx8XHfm7t1n5SM-f6SDvfW6-cjUO0qT-1LSRgWO-wNiFJh265uaKg0Fa3Yd_ZyosjAShiDdnGWDwNeShw-VoghroKyqeVjXIB0=w500" /></a><br /><br />Race day was a little anti-climactic. My deterioration wasn't that spectacular, just slow and steady. The terrain WAS spectacular on the other hand. The trails were so varied, and I didn't even make it to the big climbs. In just the first half, we ran on dry trails, moist trails, green trails, rooty trails, mountain bike trails, along train tracks, past multi-million dollar homes, across ski slopes, in areas that felt beyond remote, and right past the <a href="https://www.crankworx.com/event/red-bull-joyride/" target="_blank">Red Bull Joyride</a> course.<br /><br />I started toward the back of the pack with zero expectations. At first, running was very uncomfortable but I had resolved to at least walk to the first aid station. Funny how we set such arbitrary goals for ourselves. By the time I got there and met Shelley, my foot was feeling better and I suspect endorphins were giving me a huge boost as I felt pretty good considering. I kissed my wife and got on with it. Later on, Shelley told me she was very surprised to see me in such good spirits.<br /><br />From aid station #1 to #2 we did a lot of descending and I got there way ahead of schedule (yes, Shelley and I did finally come up with a very makeshift list of splits) and I missed Shelley. I still felt okay tho and I was trying to just take it one mile and one aid station at a time. Each bit of progress was a bonus as far as I was concerned.<br /><br />Truth be told, at this point I was letting my brain get <i>way</i> ahead of my body. I kept thinking, "this is not that bad..." and was already starting to let myself entertain the idea of finishing this thing. At least I was staying on top of my pacing and after having started at the back, I was slowly pulling other runners back.<br /><br />From aid station #2 to #3 the endorphins started wearing off and my pinched nerve and sore foot were no longer background noise. But for some reason I passed a slew of racers in this stretch. I met Shelley at aid station #3 and my smile of happiness had been replaced by a smile of guarded optimism/apprehension and appreciation of her. Shelley told me that my sister <a href="https://www.facebook.com/lucca.criminale" target="_blank">Lucca</a> was cheering me on from afar. Ditto for all of my friends that were up here for various other distances of the WAM races. I left the third aid station trying to channel all of that support into forward progress.<br /><br />Sometimes the trail was so soft! But without being wet, very pacific northwest.<br /><br /><a href="https://photos.google.com/share/AF1QipPzhEvu8a23ZsYeNCaW5oskVhh8_-ubwan1ue0P6WY1u0n6qPVUHm_wzVcVDrESqg?key=NHJBX3Y4bGdMa3pQREdfTG03Z2NmSVdxUHZ1ZzdR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtWat1OEUxi0UCuYaSyl_I-mhmPkOKQZu4r6ANmjDEj4628aKnujCqPauNYknL2SDL9lOaffBCSideChUnSlAeVyJ7REd9dw8MS7j_NuMkyLzTdpx_xKtNFktTE2go5UoQ5oop5iYT0NYV/w350/" /></a><br /><br />When you are already frayed and not 100% confident of finishing what you set out to do, little things can pull you under.<br /><br />Little thing #1 - aid station food.<br /><br />Yes, this race had all the usual goodies like boiled potatoes with salt, pretzels, M&Ms, orange slices, and even Hammer Gel and HEED! But in a long race I crave something more substantial and by the time I got to aid station #3 I don't think I had consumed enough calories. I wasn't bonking mind you, I was just wishing there was something more appealing at these aid stations... I was drinking enough, and I had Perpetuem in my bottles, and I had consumed a couple of bars, but as most ultra runners know, bars only get you so far. One of the volunteers at this aid station told me that they would had soup and pizza starting at aid station #6, too bad for me they didn't have stuff like this earlier.<br /><br />Little thing #2 - my malfunctioning GPS watch.<br /><br />My f'ing watch is on its last leg. It's a little over three years old and several times now it has randomly stopped recording my run (even though I have it set to lock all the buttons during an activity) or just shut down altogether for no apparent reason. As I was walking out of aid station #3 it happened again. Argh!<br /><br />As I looked down the display on my watch was black. I was carrying a battery pack since I knew I would need to charge my watch at least a couple of times (the battery only lasts about 9-10 hours in the most accurate mode these days) so I connected the battery while walking. But nothing happened. Normally the display of my watch will tell me what percentage of the battery is left and the number will increase as it charges as soon as I connect a battery or plug it in. Today, nothing. I kept moving but I was getting more and more frustrated. I had my phone with me to take pictures but pulling it out just to check the time seemed laborious (funny how the simplest tasks become a chore during an ultra). Plus I was feeling very isolated. Not knowing how far I had gone or had left to go felt daunting. I tried holding down the power button several times to turn it off (even though it appeared to be off already) and that didn't work either. Finally I just put my battery pack away as running with the cable attached to my wrist was becoming annoying. Screw the watch.<br /><br />The flagging and course marking were incredible! There were pin flags every few feet in most sections. At the start, Gary bragged that he had placed 10,000 flags on this course, literally every single one that he had.<br /><br /><a href="https://photos.google.com/share/AF1QipMBVyh9Pu4RIvGRwvXDN_BTQUPBzx-SaKOSH-ZeOLGScBIb7d4E5Wrr7ecDjYHjeg?key=MnNrQXZISFptZ2RJa2tqZUVSdVE1VW5IYjRUQ1dn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/YKTcUhtxNC3DJMEJtXqqO03ufh2uJRY2GJ1wvTjPXGJBnuzIi8eUUUL30sC2Eny9Q-h78ZJhG96qNwcX7byCLxNeOWS2Hjs6318LdA_NZsSB_JJ1rQX8QLoJrCeLVSZodIFC4DvnVUg=w500" /></a><br /><br />As I left aid station #3 my day started to deteriorate. My left foot was really aching and running the flat and downhill sections was becoming more and more difficult. Hiking was still okay but as the focus of my attention strayed from the next mile to the big picture, I was struggling to imagine hiking another 100 km... And now a few people that I had caught earlier passed me back. :(<br /><br />Then we hit the first longer, really steep climb.<br /><br />So many of the trails that we ran on in the first half were also mountain bike trails.<br /><br /><a href="https://photos.google.com/share/AF1QipMgNf1v75Qw3mgPkOlvXZ5v5tybVz-X-WyybzZcbq5OkUfxmwolujQ0kcyFRL-PHg?key=cWFtNGlsT25GTE9fNGFxRWZKZGZMbnYtMVBTTmxR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/Flqawbsbu22Z-YgoeZkbTxYkkYJVfkWnSlrzvlx2ch4XGnBxlAcGzzohI7BmTY1gPUzMyf54huwhTB8lpwpzaohZow0viZPMWt3-dYEmUoY73FVhnKD-gJAHQsb1t2PQPmRrF93Wf4w=w500" /></a><br /><br />The climb took us up the ski slope adjacent to/south of Creekside. It was mostly on dirt "roads" and we wound our way through unbelievably large and obnoxiously ostentatious and expensive homes that I stopped a few times just to exclaim my astonishment out loud. Most of these houses were "ski in ski out" with enormous decks (or numerous decks), had GIANT windows, outdoor hot tubs, and made liberal use of concrete and modern/pricy exterior materials like steel.<br /><br />In longer ultras or races that incorporate significant climbs, I always take trekking poles. I had started this race with my poles in my hands and had never even considered stowing them. And the second half of this course was the "hilly" half! Whew.<br /><br />When you're tired or hungry or suffering, your mind starts to play tricks on you. I had just met a friend who had caught me, I managed to hang with him for a while and the entire time we were together he talked about how he was not feeling 100% but that he was going to tough it out and just try to finish no matter what the pace. For a short time this conversation motivated me to do likewise but then he pulled away from me and I made the mistake of doing the math required to calculate my finishing time. If he wasn't feeling great and if he was leaving me behind, what was I doing out here? Ouch!<br /><br />The time of the day was beautiful! As the sun started to set I noticed that all the clouds had disappeared. The long shadows and slightly cooler temperatures were really pretty and comfy. But by now I was pretty much walking every flat and downhill section of trail.<br /><br />Popping out on a ski slope I have skied several times was fun.<br /><br /><a href="https://photos.google.com/share/AF1QipOy4qT_uLd0qHEDHfNXEeu41HoYmX78k96yz6dTyhwt-IfqfvFi0D7VSHRFI60BGA?key=ZUJoSGlndWxrRVZwSkdseG1jLWdqNG5IR2NWSGVn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/Ld3Zm6OPC3Klbg4p1XVje2oGaCe32xj1-wS6aNuyRs1Pghn0M7N7TvwDJlm4vRFGqEwdVYtBDmVcsg-gMjiC2ema6BHtwv2MNgBQKCSnd2lludZgsMh7hSdjqEWteIMvLIw-ZIVlCpg=w350" /></a><br /><br />Somewhere around here I stopped to cry again. It was mostly frustration! My body did hurt but not so much that if I stopped moving I was in pain, I was just so pissed and disappointed that my race was coming apart. I needed this finish to qualify for a future UTMB lottery and the 2020 Western States lottery and all I could think of was how hard it is to get into these super popular events and how much longer my body would tolerate me running 100-mile races.<br /><br />Pro tip, feeling sorry for yourself is not the best way to stay motivated.<br /><br />I finally crested this climb and started the descent to aid station #4. I kept thinking, "If I can run the descents I'd be okay with walking the flats..." but at this point, my foot was not even letting me run the downhills. Shoot.<br /><br />Then the trail turned into a ski run and I could see the aid station below. And suddenly I was running! I guess my body had a little bit of adrenaline left to give and for those last few minutes, I tolerated my various ailments.<br /><br />Shelley came up the hill to meet me and all I could do was lean on my poles and tell her I was done.<br /><br />I suspect Shelley thought I was doing better than I was based on the two previous times she had seen me so far. As we walked down to some chairs by the aid station she held my hand and said, "Do you want me to talk you into continuing?" I love you Shelley! [Queue even more tears...] But now I had to convince her that I really needed to pull the plug. I sat down in a chair and cried again. Oh man, I was a mess.<br /><br /><a href="https://photos.google.com/share/AF1QipPD1YQRw6GHd8iSn_3hU7Dvpo585CIRxquabB3qD37DcwNVVfD1QMJnufkdPxw8fA?key=dkxURThFcTJ1b0F4TWxIMERaM3NQV0E4UF90SldR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWeohOxc9BY5-QFGdHj_aRVjr2dbgGwwIk8oqytOAY1MmsHJoBlBqVbi9AE4w9_4UOH01AJ0EHyTtWMvmZqcGuozvaP74ym0Btb2Vq1nvvx7DQyct7Sk27jm01tH0_dyljevTdaQcN-dPl/w500/" /></a><br /><br />After resting in the chair for a few minutes my body shut down. Hard! I had not realized how much energy I was expending by trying to compartmentalize the discomfort in my foot and in my shoulder, it had been exhausting! Suddenly I was shivering like mad in spite of putting on a dry shirt. No wonder I felt like I needed more calories earlier. And as we started to walk back down to Whistler Village my foot was suddenly killing me as that ailment rushed to the forefront of my consciousness. So impressive how much you can tolerate when you need to/choose to. But that was then, right now I was kaput.<br /><br />As I hobbled back to the car propped up by Shelley I realized I had made the right choice. I wasn't even halfway through this monster and the "big" climbs and descents were all in the second half. And it was getting dark. And it was getting cold. Of course, doing the right thing didn't boost me up at this particular time. :)<br /><br />During the (only two mile long!) drive back to the Airbnb I had to ask Shelley to crank the heat. Even so, it took a 20-minute hot shower after we arrived to bring me back to life. I was empty.<br /><br />The weekend was not all darkness and disappointment (actually very little of it was, I always dramatize for effect), I learned a lot have a ton to be thankful for. See below.<br /><ul><li>It was educational to start a race in this mental and physical state. I have no desire to repeat this experience but now I know what I can and can't run through.</li><li>Having Shelley and my family and friends support me (Lucca and Shelley and my friends at the Airbnb were texting updates back and forth all day long) is huge. Every report I got that someone wished me well was a boost.</li><li>Take the time to plan your freaking race! Since I didn't have the confidence that I was going to finish, I started with no real aid station or support or drop bag strategy... I was carrying EVERYTHING (all my food, all my clothing, my light, etc.) with me right from the start. This resulted in a heavy pack that bounced around more than was comfortable when I ran. Not a <i>huge</i> deal but just one more chink in the armor that I could have avoided.</li><li>Double (triple?) check all your gear before you leave the house. Or print a list for crying out loud. How many ultras have I run? A few. And I know exactly what I need for a race. Forgetting my running vest was an easy thing to fix.</li><li>I really enjoyed the trails up to aid station #3 and I'm thankful for those memories. This course has an incredible variety of terrain.</li><li>Taking things as they come and focusing on just the next mile or the next 10 minutes or the next aid station is very helpful. Too often I let my mind try to wrap itself around the entire race. I suspect my injuries would have won in the end regardless but this technique of sectioning works and if you are just tired or hungry and not injured, it's a winner.</li><li>I used some Superfeet Run Comfort insoles because of my PF and am absolutely convinced they helped me make it as far as I did. I will continue to use these until I am 100% healed.</li><li>Use gear that works. Other than my too stretchy running vest, everything else was spot on. My shoes (as usual) were awesome! And I ran in some new gaiters that were so great. I also discovered some new shorts a couple of weeks ago and wore them today, they are the best!</li><li>You can get 7% milkfat and ELEVEN PERCENT MILFAT yogurt in Canada, I love it! Who needs ice cream.</li><li>I'm writing this race report three weeks after the fact and after finishing a 10k that I was able to run hard. You can heal from injuries, don't let them get you down. At least not for too long.</li></ul><div>Here are all my <a href="https://photos.app.goo.gl/TTBhSjqkuYbiyfis5" target="_blank">pictures and videos</a>.<br /><br />Here is <a href="https://www.youtube.com/watch?v=wqGLLCFULoc" target="_blank">Jamil Coury's video recap</a>. You can see me at 5:46.</div><div><br /></div><div>Results</div><div><ul><li>DNF</li><li>I dropped out at 60 km/aid station #4</li></ul><div>Nutrition (before)</div></div><div><ul><li>around 6:00 AM I had some coffee, yogurt, and then I sipped some <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-fizz" target="_blank">Endurolytes Fizz</a> on the short drive to the start</li></ul><div>Nutrition (during)</div></div><div><ul><li>about 5 of my usual race <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">bottles</a>, each one contains 1.5 scoops <a href="https://www.hammernutrition.com/products/fuels/perpetuem" target="_blank">Perpetuem</a>, 1 scoop <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a>, .5 scoops <a href="https://www.hammernutrition.com/products/supplements/fully-charged" target="_blank">Fully Charged</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/race-caps-supreme" target="_blank">Race Caps Supreme</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/endurance-amino" target="_blank">Endurance BCAA+ Cap</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/anti-fatigue-caps" target="_blank">Anti-Fatigue Cap</a></li><li>2 <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">bottles</a> each with 2 <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-fizz" target="_blank">Endurolytes Fizz</a></li><li>1 bottle of <a href="https://www.hammernutrition.com/products/fuels/heed-sports-drink" target="_blank">HEED</a> from an aid station</li><li>1 <a href="https://www.hammernutrition.com/products/fuels/hammer-bar" target="_blank">Hammer Bar</a></li><li>1 Picky Bar, some boiled potatoes, some potato chips, some orange slices</li><li>some plain water</li></ul><div>Nutrition (after)</div></div><div><ul><li>I skipped the <a href="https://www.hammernutrition.com/products/fuels/recoverite" target="_blank">Recoverite</a> this time, partly because I had nothing coming up and partly because I just wanted to sleep... I think I had a glass of wine, 2 <a href="https://www.hammernutrition.com/products/supplements/rem-caps" target="_blank">REM Caps</a>, 50 mg of <a href="https://www.hammernutrition.com/products/supplements/hammer-cbd" target="_blank">Hammer CBD</a>, and then fell into bed.</li></ul><div>Gear</div></div><div><ul><li><a href="https://www.topoathletic.com/mens-ultraventure" target="_blank">Topo Athletic Ultraventure shoes</a></li><li><a href="https://www.superfeet.com/en-us/insoles-and-sandals/run-comfort" target="_blank">Superfeet Run Comfort insoles</a></li><li><a href="https://www.topoathletic.com/topo-gaiter" target="_blank">Topo Athletic Gaiters</a></li><li>Stance socks</li><li><a href="https://pathprojects.com/collections/base-liners/products/tahoe-cl-5-base-liner-frost-grey" target="_blank">Path Projects Tahoe CL 5" Base Liner</a></li><li><a href="https://pathprojects.com/collections/shorts/products/sykes-px-short-frost-grey" target="_blank">Path Projects Sykes PX 7" Shorts</a></li><li>Craft extreme short sleeve undershirt</li><li><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-short-sleeve-running-shirt" target="_blank">Hammer Nutrition short sleeve running shirt</a></li><li>The Polka Dot Jersey trucker hat</li><li>Salomon Adv Skin 12 Set</li><li>Black Diamond Distance Carbon Z Trekking Poles</li><li>all the mandatory gear plus some</li><li>Garmin fenix 3 GPS watch</li><li>Squirrel's Nut Butter</li></ul><div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2726540300/embed/e4a879702c93fb4e69ad5b184f7040d3c8ab671e" width="590"></iframe></div></div></div>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Whistler, BC V0N, Canada50.1163196 -122.9573563000000149.9533676 -123.28007980000001 50.279271599999994 -122.63463280000002tag:blogger.com,1999:blog-181141920113252505.post-16138516060561364742019-08-24T16:00:00.000-07:002020-04-29T10:00:09.915-07:00Ragnar Trail Rainier Black LoopThe <a href="https://www.runragnar.com/event-detail/trail/rainier#overview" target="_blank">Ragnar Trail Rainier Black Loop</a> was my first ever running stage race. Unlike the regular Ragnar format which is a relay race, the Black Loop format is just like <a href="https://transrockies-run.com/" target="_blank">TransRockies</a> where teams consist of two people and you need to finish each stage together since the clock stops when the second person in your team crosses the line. My partner was <a href="https://www.facebook.com/martin.devrieze" target="_blank">Martin de Vrieze</a> who I have been running with for several years and even raced with at events like the <a href="https://martin.criminale.com/2016/07/eiger-ultra-trail-101k.html">Eiger Ultra Trail 101k</a>.<br /><br /><a href="https://photos.google.com/share/AF1QipN77J1fVRafMlwmkB2OXzelm3DBsnqZWZc-I3H6wP0NtSXQYAoPP_1Tz4c0N5h0_g?key=T1d3WEZfaWNjUEdXUmRQQ2lpRUZUWXVaNzZHaDZB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/8NnkhlC2ehinfGcVI-EyVU3zxQqFtgVcurXBdvpPYvIhybH7DipWjY2Shv8-pz7cZHKVDn3iJaJUgUT673-pYIgX9kckV7ZrfAYaCz5daOPZfpu0C-KB8oEHvK41KB4ukoArRbWVToQ=w500" /></a><br />[Photo credit Heather de Vrieze.]<br /><br />Martin and I are super compatible. Depending on the event, one of us will be a little faster but we're usually close to each other. On this weekend we both had good days and incredibly won every stage and the overall. I'm still in disbelief.<br /><br /><a name='more'></a>Martin and his wife <a href="https://www.facebook.com/hdevrieze" target="_blank">Heather</a> were kind enough to let me crash at their condo which was deluxe! Almost everyone camps at Ragnar events and being able to clean up in between every stage was awesome. Plus we could walk to and from every stage.<br /><br />The Black Loop event uses all of the regular Ragnar loops plus an additional "Black Loop". Here is what we ran.<br /><br /><b>Friday</b><br />12:00 PM - Green Loop<br />2.8 miles<br /><br />3:00 PM - Yellow Loop<br />4.9 miles<br /><br />9:00 PM - Red Loop<br />8.2 miles<br /><br /><b>Saturday</b><br />7:00 AM - Black Loop<br />18.8 miles<br /><br />The Green Loop was a mass start to sort out the field but the Yellow and Red loops had a 30-minute window where you could start and then the Black Loop started teams in order of their overall standing. The base of the <a href="https://www.crystalmountainresort.com/" target="_blank">Crystal Mountain ski area</a> is around 4,000' so I wasn't very worried about altitude, the biggest issue was all the elevation we were going to gain. These loops were real trail races!<br /><br />Stage racing is an exercise in planning, strategy, pacing, and recovery. You want to go hard, but you can't go all out on the early stages or you might blow up on a later one. You also need to do all the little things in-between stages so you are ready to run again for the next one. Warming up, cooling down, eating and drinking the right amount at the right time, and taking care of any niggles are crucial. Fortunately, I have participated in several cycling stage races so this wasn't totally new to me.<br /><br /><b>Green Loop</b><br />Most trail races start in the (sometimes very early) morning so noon was pretty different. We lined up at the base of the ski area and when the race organizer asked teams to stage themselves based on their estimated finish time, everyone was afraid to move to the front. I finally told Martin, "C'mon!" and we stepped ahead of everyone else. I figured this would be good for two reasons, 1) we could start mellow and perhaps dictate the pace and 2) in my experience if you act fast people often assume you are and don't challenge you. #letthemindgamesbegin<br /><br />We ran down a gravel road for about 100 m and then headed straight up the ski hill. Dang, this was like a vertical kilometer race! And that mellow start? It didn't last long and by the time we hit the hill three teams had passed us. Time to work.<br /><br /><a href="https://photos.google.com/share/AF1QipPBga_pswwAW7aCRPTVfb-T14XhYiY6xsS1xAq-zY6u2H4nzg6te_uDGmekyDYhwQ?key=YnAyaHpIWC1jRXgtRGlnbFZ4aGdoMk56QmlrT3lB&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioQOzPJXCz8Dm5E4Xqc-dYs7r9aqFwya8QtrbfT-HHBCuHnf6a_7-es3J9TOUCtBuj62P9QxFGVqgvVhYoisadD1ico568uA9X49ajJYeCuSQ9WufjJ46t4kKr8hG_8LjdFd9HYtLPWT-O/w500/" /></a><br />[Photo credit Heather de Vrieze.]<br /><br />We were able to run about half of the hill and then had to shift gears to hiking. Boy does that kind of start get the heart racing and lungs working in a hurry.<br /><br />About the time we switched to hiking we had passed all but one of the runners and since I knew the one person ahead of us had to wait for his partner I was feeling pretty great! While hiking we passed this last person and we had perhaps a 10-15 second gap at the top of the hill.<br /><br />From here you run down a dirt road for about one mile. The grade was not too steep so you could carry a bunch of speed but we were trying not to go too fast as this was just the first of four stages. I kept looking back and not seeing anyone which is an amazing confidence booster.<br /><br />At the bottom of the hill you make a hard left turn and head uphill on a little section of gravel road and then you are running up Crystal Mountain Blvd and finally through all the parking lots and then back up the gravel road to the start/finish. There were a lot of regular Ragnar teams strewn all over the course so it was hard to tell if another Black Loop team was behind us, turns out we finished this stage about two minutes ahead of the 2nd place team. Nice!<br /><br />Another thing that was nice was the pool at the condo.<br /><br /><a href="https://photos.google.com/share/AF1QipMxbz--_n4QsJee9b8tAT7bejboKWr07KFzlvnPR_HNff4wBQLdseFfRx5lwskwug?key=V2Q2cG1CYTJ0TWdMVmw5NnNZUkRnS0hnVndQOTN3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/Nlx-8bELRMxuuStBSX7lhTxLQpGktk7FuA6Z2xyok4zXfR-Hhr0MSJYpr1jA6Nq_ZIexEDygW1uQsYd__DsQRMNKnZ2W5_9pRpv-34UDhcr01BdiwRHMKeHzSVlY0GYtZdM-YGE9QzA=w500" /></a><br /><br />The water felt so good and I think it helped loosen up my legs. I did a little relaxing while I sipped some Hammer HEED.<br /><br /><b>Yellow Loop</b><br />As we were hanging out, Heather had the brilliant idea of taking the gondola up and leaving a drop bag at the top. Brilliant! I got some stuff together and headed up. After dropping my bag in the aid station tent I turned to walk back to the gondola and my heart sank. The line to get on the gondola for the return trip was huge! I actually ran to the gondola just to get in front of a bunch of other people that were walking in the same direction. Lucky for me the line was moving pretty efficiently and I made it back down in time.<br /><br />This time the organizer let you start anytime you wanted to in a 30-minute window. We decided to wait a few minutes and let most of the teams get ahead (I think they pretty much all started right at 3:00 PM) so that we would have a carrot up the trail and so that we would not get stuck in traffic when the trail got narrow. Especially since this loop started up the same steep hill as the Green Loop and we knew people would be slowing down. I had seen the start of the Yellow Loop singletrack and it looked like congestion city if you timed your entry poorly. It didn't really work out as planned.<br /><br />Sure, most of Black Loop teams were ahead of us but loads of regular Ragnar runners were right in front of us. And sure enough, we hit the narrow singletrack right behind about eight runners. We could have been jerks and asked them to step off the trail and into the bushes but instead opted to enjoy the short rest.<br /><br />When the trail widened out we are pretty jazzed to get moving and did just that.<br /><br />This loop is one, long climb to the very top of the ski area where the gondola drops you off. Being pretty fresh I was able to run most of this climb but there were some hiking sections. We tried to push without blowing up.<br /><br />One disadvantage of not starting at the front is that unless you memorize all the runners in your race, you are never sure if you have passed everyone... :( That's the boat I was in and as we got out into the open about 1.5 miles from the top I could not be sure that we had caught everyone we had let go ahead of us. Lesson learned. Turns out we did pass all the other teams and finished about 4 minutes ahead of second-place so now our overall lead was around six minutes.<br /><br />Since Heather was out running herself (she was on a regular Ragnar team) and since I didn't take my phone along on this stage I don't have any pictures of us until we reached the finish where I could retrieve my drop bag.<br /><br /><a href="https://photos.google.com/share/AF1QipO4gUu8xW77MLTpXHr65Vhlz90h8hemJxsHDxzCOr180QgO7C3WTBBt7BtFy2c5qw?key=RFhERVhNenYzWm15M05qY0NwVzBoNVdPQklQREhB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/04f_hOs_q27gAO41IMVBK0bXDvHw0ldYU6PPb3ro9ysgbhA6YcCN1Ut20v3pYJvYSDJLfL22wsnmCU5PEO9aVfD2ix87hb-XUgYXvVhaIF2jfLFZ960RQ1bdDCD_k1b23BIjtoJurAc=w500" /></a><br /><br />Having a drop bag at the finish of this stage was great. I had a dry shirt and my bottle of Recoverite and was a happy man.<br /><br />After this leg, we had 4.5 hours to kill! Luckily dinner was served at 5:00 PM so that seemed like plenty of time to eat a (slightly smaller than normal) proper meal and have it digest in time to run again at 9:00 PM.<br /><br /><a href="https://photos.google.com/share/AF1QipOIrQTNQYJt5ypaqGJFCUUjie3V3BpZbCXdA2Nsla7UnPSnYhS19Ae7YAcTYDXGyw?key=V2RjVHZQbWJ1aTVxa3kxTVp2dnR6VFJKNHQ0eVhR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/X_Zx6I5g31ke85RhF0Z3Y-SbWlK5IVlagwFh3ad6WqrrUKF3MYe2FqfivyA8N0-jpB-h1mwYfg3IPeHqUdhzfo6i6WOr-k93fE1-SUStMXu_D8DqQrtS6JaCsLIKQY6q7MEcDpLcizA=w500" /></a><br /><br />Oops...<br /><br />Boy did I get lucky in retrospect. This was too much food, especially too much protein even four hours before running. Another lesson learned.<br /><br />Fortunately, we also had time for a nap! Did I mention how nice it was staying in the condo? I think I slept for at least one hour.<br /><br /><b>Red Loop</b><br />Exciting! This loop was mostly downhill and all in the dark, I was super excited about starting. The route was roughly two miles across the ski hill which had a net elevation loss, then four miles of pure downhill, and we finished with a gradual two-mile climb back to the start/finish.<br /><br />We took the gondola to the top of the ski area and although there was another 30-minute window where you could start, we had learned our lesson and started right at 9 with everyone else. Also, the sooner we finished, the sooner we could go to bed. 7:00 AM was already sounding early.<br /><br />We thought it would be cold, it was not. I put on an undershirt and arm sleeves and gloves and within minutes of starting realized I had made a mistake. Oh well, at least I was not overheating dramatically and pushing the arm sleeves down helped enough.<br /><br />One nice thing about only running one and a half hours at night is you can turn your headlamp up to the brightest setting right from the gun. One interesting thing about a headlamp turned up to 11 is that the beam reflects right back at you when there is dust or fog in the air. On the way up the gondola, we noticed that fog was covering the middle two thousand feet of the ski hill and of course the trail up here was nice and dry (read: dusty). Yikes.<br /><br />There were times going down when our visibility was reduced to maybe 3'? There were a couple of sections where I had to walk just because I could not see far enough ahead to run. But as we descended, the visibility slowly got better and we were able to run fast.<br /><br />This was the only stage where Martin and I got separated. Luckily it was not in the sections were we could not see anything, rather it was toward the bottom of the descent. I think I scooted around some regular Ragnar traffic and Martin got stuck behind them. Once I noticed this I dialed my pace back a tad and by the time we got close to the bottom, he was right behind me again. Awesome.<br /><br />Once again some teams took off like a shot and we were chasing in fourth(?) place. But Martin likes to descend (as do I) and we have both run at night and that experience really paid dividends. At one point I was in front and I could hear someone totally tailgating Martin. He said, "Feel free to pass if you want..." About five minutes later I didn't hear anyone behind him anymore.<br /><br />As dry as it was out here, sections of this descent were just damp enough to give you perfect traction and because of this we were going pretty quick. I suspect we were fortunate not to have an accident while running. At times I was absolutely trusting that my foot would land where I thought the trail was and there were a couple of times when the ground dropped away more than I was expecting which gave me a burst of adrenaline, to say the least.<br /><br />But man was this fun! We made <i>really</i> good time on the descent. At one point Martin's headlamp suddenly turned off! Lucky for us it came right back on. More excitement! :)<br /><br />About 1-1.5 miles from the finish the trail suddenly got muddy and wet. Running this fast at night it was impossible to avoid all the slop so we got wet feet but it was really close to the finish so no biggie.<br /><br />Running back up through the Crystal Mountain parking lot I was so buzzed from 1) ripping that descent and all the close calls and 2) because we were in the lead again! I had a huge smile on my face as we finished. We gained another 13(!) minutes on 2nd place on this stage. Some skill and experience, and some luck, take the credit. Now our overall lead was almost 20 minutes.<br /><br />After walking back to the condo, drinking some more Recoverite, I just got cleaned up and hit the sack. I figured my last big meal was not that long ago and I know from experience that stuffing myself the night before a hard run is never a good thing.<br /><br />The only picture I have from this stage is during the trip up the gondola. The bright light you see is the timing/aid station tent on the ridge that was all lit up.<br /><br /><a href="https://photos.google.com/share/AF1QipOvlpFa9xg0wU9KnM01-FA0XonUuyvfYlRgBP3Cz2HmVNTpLsHeyAh4_cW1rpbmcA?key=RHFuTUhmYzFJMmZpcEZaUXU4WEV5X3VaUDFhdlFR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/KD2YZO-N6Uu6MoJ_WKiM3waQ2H8bP5xung3XFDwWXoV8Tw1MGVmWrmvjR2N_k6GmH_eF3_fuIkVGiw8n68OCjZVnTFmjnY_cg6AUBuXCTmB-udVF6TRRNiBl-kjIQ4ZxURFUqR-xTD8=w500" /></a><br />[Picture credit Heather de Vrieze.]<br /><br /><b>Black Loop</b><br />Yes. This was the real thing, an honest trail run. It consisted of the Yellow Loop, a 3-mile dirt road descent to the bottom, a 3-mile climb (half dirt road and half singletrack) right back up to the very top, and then the Red Loop.<br /><br />I woke up wondering how I would feel and it wasn't too bad! Since we were so close to the start, I set my alarm for 6:00 AM to maximize my rest. And I never eat for at least three hours before a race anyway, it was a very good call.<br /><br />We got up, prepped our running packs, and walked over to the village. I could tell that I was a little dehydrated but didn't want to chug a bunch of fluid right before the start so instead hoped that I could catch up during the run by being serious about drinking. Luckily that strategy worked.<br /><br />For this stage, they started the top three teams together and then teams started behind us per their time gap and everyone else started at 7:30. We went right up the hill from the Green and Yellow loop again but at least this time the trail was not so crowded.<br /><br />Ready, set, go!<br /><br /><a href="https://photos.google.com/share/AF1QipPVfHBN7f47ohvoZMCdZifSjPY8sGmte_MC3EhOLmfP6fFAJh0UECCMMqLhhjxpBA?key=b25aUERlWl84V0RWNndiQW9nNWhnN1F4VjRFaXVn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/b31k5zGm6qxQ0na1FFswSzdxPpMDOXPkVteSitB68T3mnfgTCW-rYJDSExYRS-zQDw5fK6Ois9qO7NgpBoKSrIsRn3-vOSYlx8UjiePELH5ctstztnOS67uRj0IVGwuH8xzQXbfAFBU=w500" /></a><br />[Photo credit Heather de Vrieze.]<br /><br />Let's just say that we hiked more of the Yellow Loop this time than last time. :) But we were still pushing. Our split for this loop was only about 15 minutes slower than yesterday, I was psyched about that.<br /><br />On the way up I looked back once we got out into the open and I could see the 2nd place team maybe 5 minutes behind us. That's some great motivation let me tell you.<br /><br />Here we are cresting the hill at the end of the Yellow Loop.<br /><br /><a href="https://photos.google.com/share/AF1QipPA_h0Go1YOBjJRn9wCWEc7bQrgehlDoKeCj8k01My_jL_hZ6gEncfx5xsYjsgt5w?key=d0hxeTgxandobVE3dS12bDFmdjZYUjFZNjVhbmVR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/o3OUNzJK3XVIgMuExMUWM3rickh3cYYIn1wMc40GqnvBSynuOUf_GJErw5trJLJmLbcOsBNGdJ8W1ythQliR4MyUQSjAR2gM_2nPeIzdLZtaxFrFBd_Qn1tLi0OCsP4jRKHXVpeLxlM=w500" /></a><br />[Photo credit Heather de Vrieze.]<br /><br /><a href="https://photos.google.com/share/AF1QipOlhHhgeou79CY0a7P5dDZkAxC7BaRlgXDbFoqBdc4tvnlajpVBBMJEtdm4NsGxOQ?key=YXBONVpaZ0VpUWhvakdsZ3J1VGJ5NjA1N2ZlTGhR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguMHeIm3wL6NDTjpHcvZ6SXwuO6-zPEyiWI6wRn2h2WwHgeZTGwTvAztcvFQc9Tzr9gCwnCXfl14yZVrH_e6L0ZIGBi3HQSSZ_u8kWc2ByT_KcWqZn4zwBWq62HLRIxaU82TsLWvhRBRQe/w500/" /></a><br />[Photo credit Heather de Vrieze.]<br /><br />The dirt road descent from the top of the gondola was ridiculous. I've skied this road so knew roughly what to expect in terms of the pitch (it averaged 20%) but I had never seen the surface of this road in the summer. It was really, really rocky. And Martin was eating it up! At one point he shot ahead of me while I was tapping the brakes in anticipation of the next climb but we hit the bottom together again.<br /><br />We lost a couple of minutes here because I decided to assume where the Black Loop timing tent and aid station was instead of following the arrows. :( At least it was only two minutes. Once we saw the arrow and got to the aid station I filled a bottle, grabbed some fruit, and we were off.<br /><br />I think we hiked about 99.9% of this climb, which also averaged 20%. :) We hiked so much of it that we started joking about how we were going to describe it. Here are some phrases we bandied about in true male, macho, ego-preserving style.<br /><br />"Yeah, we ran some of the climb..."<br />"It wasn't that bad, I guess we hiked parts of it..."<br /><br />As we got close to the top I looked back again and saw the 2nd place team. this time they were maybe 10-15 minutes behind us? Hard to tell for sure so no time to relax.<br /><br />At the top Heather was there again to meet us and take pictures, thanks so much Heather for your awesome support!<br /><br /><a href="https://photos.google.com/share/AF1QipNuqBDlp1h5_5P-StnwSw6WBt6iZAfycCQdmnUFihAihgrJhkmvyertcpXlt_UuUA?key=MHBBRUtESnlxV2lkTVdJXzQzdTBsZ01qbndMMkh3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/FwM9h_nRkjAPX1IXPnYJ6kApfYWzO0ZNOG5nTdnsRcfvBGbKGB1hh8M42gB1SfkKZxeyl48UNzxMHBYlKoxxRxywi5348WNsIEySNmiMN3531ySqi4NbPBS96S2w_eH48u11yf-XDnk=w500" /></a><br />[Photo credit Heather de Vrieze.]<br /><br /><a href="https://photos.google.com/share/AF1QipMYJK91AwsbvCB4ywOjs78Tn5L6ugO2G9QilQ-nFsfo2I8HKQYSBX7UAPMiPdTX9A?key=M2Z3eTREUHRMZnpiY1BnbGJ4Z0FnMU9BWGkxNFh3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/ysdppBBS4c3A5HSRu1_GwkZ7jdZIlcrZnwfnElT1PA-vlW3KgcvBASDOu-mKI1fx4-OwFpMc9oNmAxRX9UnlLd8xOw01nJvILBue3Law-o_KnWUnPGbBLXJ2EsL1M2M0N_Xjrmv-J00=w500" /></a><br />[Photo credit Heather de Vrieze.]<br /><br />Next up was the Red Loop. And this time the dust was not an issue and there was very little fog. Plus, no headlamps required. :) We made great time going down the hill compared to other teams. Surprisingly (perhaps not?) we actually ran the 4-mile descent at about the same speed as in the dark! I guess we were more tired today and we really did push it last night.<br /><br />Friday night mile splits on the descent<br />9:43 (tons of dust)<br />9:54 (tons of fog)<br />8:36<br />8:28<br /><br />Saturday mile splits on the descent<br />8:42<br />9:02<br />8:30<br />9:20<br /><br />Martin finally started to get tired once we got to the bottom. He's a master of hiding the effort and suddenly he was walking about 50' behind me and I had no clue he was hurting. But it didn't matter, we only had the 2-mile gradual climb back to the finish so we adjusted our pace accordingly. And to his credit, Martin ran up two short, steep climbs that we had walked up Friday night! This guy is tough.<br /><br />Running up through the parking lot was awesome! I have never enjoyed running through a paved parking lot this much. I couldn't see any Black Loop teams behind us and we had a big cushion over 2nd anyway so we were able to savor the moment.<br /><br />Yes! What an awesome experience.<br /><br />Did I mention staying at the condo was incredible? After crossing the line we walked straight back there, I had some more Recoverite, we showered, and then strolled back to the village for food and beer. AND BECAUSE WE WERE GOING TO GET AN AWARD. :)<br /><br />Here are the top three male teams, 2nd place overall was a coed team.<br /><br /><a href="https://photos.google.com/share/AF1QipMXchbyWeUVOaWzYnEL-9smRYbv39grDrkBT8MRxDmeZrFd0tacMoxCjl_rsVafFA?key=VkxKUHQxbi1aNlk3bWpELTBZY3lOT0FKelZLSGln&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/dg6wjoyVwWH3nxrt9tUhg6Vfe0w79ut-XEnyRAL0XirwJm04AwhgEEhiFxXygCpwGLUoFXZRQ5gHVWXviJKh3Drta6Cg4-8pM9m8rAIbUpX8WYsGEB0p9RkxrhAHR0uBWwL7kP8Is8o=w500" /></a><br />[Photo credit Heather de Vrieze.]<br /><br />Lessons learned<br /><ul><li>A compatible partner is gold. Martin and I were super compatible. We were both able to push each other just the right amount and we paced ourselves very well throughout the weekend.</li><li>I warmed up prior to every stage. This consisted of some lunges, some leg swings, some high knee jumps and prior to the first stage, a short jog. It helped a LOT.</li><li>I cooled down after every stage instead of just flopping down in a chair. I went for a short walk, hit the pool, did some light stretching, and that also helped avoid the soreness that comes from a hard run.</li><li>I fueled well. After every stage I had something to drink and except for after the first stage something to eat as well.</li><li>I figured out when I wasn't properly hydrated and took appropriate action. I drank 1.5 bottles on the first climb Saturday and that caught me back up. I should be drinking Endurolytes Fizz instead of water in-between stages.</li></ul><div>Here are all our <a href="https://photos.app.goo.gl/DbmwM4Uo1sCWAu6G9" target="_blank">pictures and videos</a>. Mt Rainier was so beautiful!</div><div><br /></div><div>Results</div><div><ul><li>Green Loop - 1st overall</li><li>Yellow Loop - 1st overall</li><li>Red Loop - 1st overall</li><li>Black Loop - 1st overall</li><li><a href="http://www.racetecresults.com/results.aspx?CId=16432&RId=4165&EId=7" target="_blank">official results</a></li></ul><div>Nutrition (before)</div></div><div><ul><li>Green Loop - water</li><li>Yellow Loop - <a href="https://www.hammernutrition.com/products/heed-sports-drink" target="_blank">Hammer HEED</a> and water</li><li>Red Loop - water</li><li>Black Loop - cold brew coffee, water, 1 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gel</a> 5 minutes before start</li></ul><div>Nutrition (during)</div></div><div><ul><li>Green Loop - water</li><li>Yellow Loop - <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottle</a> with 1.5 scoops <a href="https://www.hammernutrition.com/products/heed-sports-drink" target="_blank">Hammer HEED</a></li><li>Red Loop - <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottle</a> with 1.5 scoops <a href="https://www.hammernutrition.com/products/heed-sports-drink" target="_blank">Hammer HEED</a></li><li>Black Loop</li><ul><li><a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottle</a> with 1.5 scoops <a href="https://www.hammernutrition.com/perpetuem" target="_blank">Perpetuem</a>, 1 scoop <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a>, .5 scoops <a href="https://www.hammernutrition.com/fully-charged" target="_blank">Fully Charged</a>, 1 <a href="https://www.hammernutrition.com/race-caps-supreme" target="_blank">Race Caps Supreme</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/endurance-amino" target="_blank">Endurance BCAA+ Cap</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/anti-fatigue-caps" target="_blank">Anti-Fatigue Cap</a></li><li><a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottle</a> with 1.5 scoops <a href="https://www.hammernutrition.com/products/heed-sports-drink" target="_blank">Hammer HEED</a></li><li><a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottle</a> with 2 <a href="https://www.hammernutrition.com/endurolytes-fizz" target="_blank">Endurolytes Fizz</a></li><li>2 orange slices</li><li>a few potato chips</li><li>4 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gels</a></li></ul></ul><div>Nutrition (after)</div></div><div><ul><li>Green Loop - water, <a href="https://www.hammernutrition.com/products/heed-sports-drink" target="_blank">Hammer HEED</a></li><li>Yellow Loop - 2 scoops <a href="https://www.hammernutrition.com/recoverite" target="_blank">Recoverite</a>, dinner (chicken, pasta, 6 meatballs, veggies, cookie), 1 beer, water</li><li>Red Loop - 3 scoops <a href="https://www.hammernutrition.com/recoverite" target="_blank">Recoverite</a>, 100 mg <a href="https://www.hammernutrition.com/products/hammer-cbd/hammer-cbd" target="_blank">Hammer CBD</a></li><li>Black Loop - 2 scoops <a href="https://www.hammernutrition.com/recoverite" target="_blank">Recoverite</a>, 100 mg <a href="https://www.hammernutrition.com/products/hammer-cbd/hammer-cbd" target="_blank">Hammer CBD</a>, 2 beers, veggie "power bowl"</li></ul><div>Gear</div></div><div>Green Loop</div><div><ul><li><a href="https://www.topoathletic.com/mens-terraventure-2" target="_blank">Topo Athletic Terraventure 2 shoes</a></li><li><a href="https://www.stance.com/mens-running-socks-all/constant/crew/#secondary" target="_blank">Stance Run crew length socks</a></li><li>Topo Athletic team shorts</li><li>Topo Athletic team singlet</li><li>tiny handheld bottle</li><li>Garmin fenix 3 GPS watch</li><li>Stryd footpod</li></ul><div>Yellow Loop</div></div><ul><li><a href="https://www.topoathletic.com/mens-terraventure-2" target="_blank">Topo Athletic Terraventure 2 shoes</a></li><li><a href="https://www.stance.com/mens-running-socks-all/constant/crew/#secondary" target="_blank">Stance Run crew length socks</a></li><li>Topo Athletic team shorts</li><li>Topo Athletic team singlet</li><li>handheld bottle</li><li>Garmin fenix 3 GPS watch</li><li>Stryd footpod</li></ul><div>Red Loop</div><div><ul><li><a href="https://www.topoathletic.com/mens-terraventure-2" target="_blank">Topo Athletic Terraventure 2 shoes</a></li><li><a href="https://www.stance.com/mens-running-socks-all/constant/crew/#secondary" target="_blank">Stance Run crew length socks</a></li><li>Topo Athletic team shorts</li><li>Craft undershirt</li><li><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-short-sleeve-running-shirt" target="_blank">Hammer Nutrition sleeveless running shirt</a></li><li>Topo Athletic team arm sleeves</li><li>gloves</li><li>Buff</li><li>Petzl Reactik+ headlamp</li><li>Garmin fenix 3 GPS watch</li><li>Stryd footpod</li></ul><div>Black Loop</div><div><ul><li><a href="https://www.topoathletic.com/mens-ultraventure" target="_blank">Topo Athletic Ultraventure shoes</a></li><li><a href="https://www.stance.com/mens-running-socks-all/constant/crew/#secondary" target="_blank">Stance Run crew length socks</a></li><li><a href="http://www.patagonia.com/product/mens-strider-pro-running-shorts-7-inch/24666.html?dwvar_24666_color=DLMB&cgid=sport-trail-running#start=1" target="_blank">Patagonia Strider Pro running shorts 7"</a></li><li><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-short-sleeve-running-shirt" target="_blank">Hammer Nutrition sleeveless running shirt</a></li><li><a href="https://ultimatedirection.com/race-vest-4-0/" target="_blank">Ultimate Direction Race Vest 4.0</a></li><li><a href="http://www.blackdiamondequipment.com/en_US/trekking-poles/distance-carbon-z-trekking-poles-BD112205_cfg.html" target="_blank">Black Diamond Distance Carbon Z Trekking Poles</a></li><li>Hammer Nutrition Trucker Hat</li><li>Garmin fenix 3 GPS watch</li><li>Stryd footpod</li></ul><div>Stryd Power files</div></div></div><div><ul><li><a href="https://www.stryd.com/powercenter/run/5990245662785536" target="_blank">Green Loop</a></li><li><a href="https://www.stryd.com/powercenter/run/6260544404783104" target="_blank">Yellow Loop</a></li><li><a href="https://www.stryd.com/powercenter/run/5062623994904576" target="_blank">Red Loop</a></li><li><a href="https://www.stryd.com/powercenter/run/5671852321603584" target="_blank">Black Loop</a></li></ul><div><br /></div></div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2644969488/embed/6ce015a632c9e10d27a3898d7dca9984e4b3d3f5" width="590"></iframe><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2645350069/embed/b2b170854fc3586a41a5c24a070a473bcf89b29b" width="590"></iframe><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2645712669/embed/458cb42c56ce42ccf5eeaf077496a3539de315c2" width="590"></iframe><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2647912337/embed/556c076ceb15e267d3c56ae3ac1af79572363657" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Crystal Mountain, Washington 98022, USA46.9281666 -121.5045349000000124.946581600000002 -162.8131289 68.909751599999993 -80.195940900000011tag:blogger.com,1999:blog-181141920113252505.post-29067309650479931502019-08-17T21:30:00.000-07:002020-04-29T10:00:10.104-07:00pacing Lucca at the Waldo 100kI have never started a race with the intention of running with a pacer but I have lucked out on several occasions and ended up connecting with some excellent ones (most notably <a href="https://martin.criminale.com/2013/08/cascade-crest-100-mile-trail-run.html">here</a> and <a href="https://martin.criminale.com/2018/09/pine-to-palm-100-mile-endurance-run.html">here</a>). Ever since the first time I have realized how helpful they can be. I have also paced several friends and run with <a href="https://www.facebook.com/lucca.criminale" target="_blank">Lucca</a> at the <a href="https://martin.criminale.com/search?q=seattle+marathon">Seattle Marathon</a> many times and at the <a href="https://martin.criminale.com/2017/05/sun-mountain-50k.html">Sun Mountain 50k</a> once and so when I heard she was going to run the Waldo 100k I jumped at the opportunity to help her out again.<br /><br />Lucca had a GREAT run and I had an awesome time.<br /><br /><a href="https://photos.google.com/share/AF1QipMHGYV9pv3oe8V6Ef318MqsM2NBOPFruOsKPMyaInBJf1m4yBRAjwrngA0R3f3Whw?key=SnJISHQ4RnhHUmh5YU5keEw5MzBNXzBqMElnd2h3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/aHmk5N4YH9nbWZr5CslZmkCba_-WEeCFyJrG4c9tW8_IEzApQiW2sdcKqb0PpTXuhBlL-JBrvihaW0cAMBBmWsbBubPYbs38gFKkG7fot7ODJPZwhDoIaohnAfmGrFV0gEIkYQNTz_s=w500" /></a><br /><br />Here's to many more shared experiences.<br /><br /><a name='more'></a>A 100 km trail run is not a trivial thing and takes most of the day to complete. The normal start time for this race is 5:00 AM but the race organizer asked everyone that felt they might not be able to finish in 16 hours to start at 3:00. Lucca took that option so my day started at 2:00 AM when the alarm went off. Luckily our lodging was only about 10 minutes from the start. Whew.<br /><br />There were about 30 runners that went for the early option.<br /><br /><a href="https://photos.google.com/share/AF1QipNagQbB3-Mi8OmWo1oTSJVSgGvAVR51wkNELK-7KiQC86s9HBsDr3CrfXwa0mtCsQ?key=aWpFSF81a3AyenZIT1YyYzd1MHFvQi1PN21FU3Rn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/VL0ZIx7RQHj0XiksynfYvFxbpFs6yh29wTkXsBBYgPGLVNvdepeCR53w5mk8rsGXJ9IOwknp0GzLy2J3kZGA6We-723zY61c70AESDAPMLATiCDq00acCAtFqscnjlLaveGvGeTTwDY=w500" /></a><br /><br /><a href="https://photos.google.com/share/AF1QipMBrQe-NVrRyvEH0rNgPwpPMIq0e3oKbTNDsKrlmlSAWwcx3ihNmvQad11ncsNLFA?key=QUlvcHExRmxsaUwwVHBHbWQ5dE5NOVVuc0dxTkVB&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHv39JdyTul02Sd9m-B5B28wPNvCnXJMyluecSAR1sjUGVEXFI04fzN2yU39CTjj8xY-9FI8dMz-XQ9oWW8lF7StqRV2PoJeQBhwwkycMdu9PeDOq2g7XqbfZD2TF0NNgKICFIsDb_zlyj/w500/" /></a><br /><br />And invariably there is always one shirtless guy.<br /><br /><a href="https://photos.google.com/share/AF1QipOqhKbKCRAX1OUomlMllmD1FVCW9pGPeWjRW_X_YGTG_g9CoObgBoTzTznDzZhVBQ?key=S3RGOVdvM0p0SDI4eF9HaUd3VWJ3UDFpcE1sZE1B&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/Xi_3jkWuVRn_tw0CwQcDk4S19bGiYqH7LE4txuFGVHDwXZliSRcJJLzzoUwBbH8iJX-79xsMypV3nO7UIcSPOFCxzHTYt672k5YllQ1GOBIlJgKszQp9QQaXsfVnkp0043WdPGyOC5Y=w500" /></a><br /><br />I didn't just want to pace Lucca for the last 30 miles, I wanted to help out where I could. Turns out the 20-mile aid station was just another 10 minutes up the road from the start so I had time to go back to our place, nap, have breakfast, and still make it to this spot by 7:30 AM.<br /><br />The aid station was <i>right</i> by the road so all I had to do was park and walk about 100'. Nice. I headed up the trail a little and waited. The trail was beautiful!<br /><br /><a href="https://photos.google.com/share/AF1QipMR33eC50comQ1-IGXaC9sUh1kVPXg8PXJbMl4vUKByADJTDc5wLQzt_1oGQ7h2fw?key=LVJLNVdsWHZKZXV6MlI4bVkydXIyeUpZX3lyRjRR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4f_MYjeWeMsAoqSBmWG2zXZsYlNOS8dvU_aWwBenyKTel-iuP-HfGEwsoQsqfL0Lm2CpizUtOMVYiIPanv2WbWTuia1hC0FN8jb0wjkQiIu56urmJICLKHaThhQRvW0xpzmDwnVoap1z7/w350/" /></a><br /><br />While I was hanging out I got to encourage several of the early starters as they jogged past me. It was really fun to cheer people on! And then there was Lucca.<br /><br /><a href="https://photos.google.com/share/AF1QipM2DAPmD1tizxkBy6Brwe94OblBN6PzQN93MqOZQOdmhxCQ0a7hXP7TGH0HVOCWBQ?key=a3JCQ1dVT2FIdUdfMmVsNFktaGlzbWdHNHpXc0x3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/d0-zjT_Ddsfbrgw5aIWSZhQuh7dVIWEs9A6hGx6J3ccbitS-t__YIPzxTf219TzEtTzjnG0m09-qiH5bzEHlF-bT_4QgwblNAY0n9Bqs8HlXY0gqT6kIRsePHj1ZY3d4Eu61sLbpzhc=w350" /></a><br /><br />After Lucca took off I got in the car and drove back to where we were staying to get all my gear sorted and to have a quick lunch. At about 10:00 AM Bil drove me to the 31-mile aid station which is where runners could pick up their pacers.<br /><br /><a href="https://photos.google.com/share/AF1QipNAIwRzDTHFHJYtGI7dFi-v-gtUa6Yoli5NMccAXq2piwctH3sIjwXuRdBkLk-nBQ?key=X1BqUlNyLXh5WHJja3dnc2gxVnkzd0FaRWI4MHd3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrFusp50ztS3oDIZJu1euzbs-xv_wWHCjfSPHVq4c_SeeAIT090onez0QCUG_jG42716E05MFeT-QTMmygl6iaIlyhYE3hVWVW8ikUh_0Tg5OB12xO0jbVi93JJxONMbL2H2TLFVzDJbV9/w500/" /></a><br /><br />I got all suited up and again walked up the trail a bit to meet Lucca in advance of the aid station. And right on schedule there she was.<br /><br /><a href="https://photos.google.com/share/AF1QipNUtNrwRErAWiRg_ViMBMZcqEIutCFtF3hrIGFLGlk985lYmj2fOay_LRGS41Btdw?key=X0Zyek1oOXpld2RQWVdleXl1aDk5WFJseDhrUkFB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/uF3_gCk21WjVuV7tRfQcWs4rNXAdb-zk4kQqgFbB6C94gqAKZ6I8jQ3P_Zt8-o_OiLHeiLUgJQegHR8z8JNQ6u5NqOBM5i7zkVzoxypgLEMdf5sZCDh2CQ_zLf5B23fh4MwQtmo7a8I=w350" /></a><br /><br />Ultras are (mostly) a balancing act between effort and fueling. Luckily Lucca has figured out what works for her. Today it was plain, whole milk Greek yogurt.<br /><br /><a href="https://photos.google.com/share/AF1QipO2-fG70Z3UEsYELAC3cRoft8HlJnkYZTucTzEwVEQsLHsUTCVw9bg6Kevg-LDJQA?key=WWFKd19HX2toeXJqWGJlUWdoT1B5Y05mWlFkeHlB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/9auMIqFJG67owMcZhW9x67sGwaXVEFFgRZAAfyz9b7owrVFmes6DbBk08HBbTGlXtKJIK7vh0yGh3AfDL4FYpc7nTVF1HIC5hfg9Hr6H1iVfSxX94DZNz6QGpdfiam97Dbz9EjT4Dio=w350" /></a><br /><br />And then we were off! Oh man were these trails awesome!<br /><br /><a href="https://photos.google.com/share/AF1QipNkgh7hYPl0w1TaYQnYFeT9e2Fkbjgd8hJGTZyQ5gVy9AT2PqzVJz0JoFhdOwf_yw?key=Ym1DbnJneVRibWRhQzZTMDRsOVRKTFdJak12VTln&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/hrtUJnMDAu_buZD8hbGEdS8hEmUPBAFwkQyEwL2TEOulvnC2A4OUOhTvgf2w8hFPl_b_3qoSRhOIJhJmp5tvhEI0tSGJa3BTomEoZxN4KYahENSRsJaKgJTTfFO37haKuaL3lM9Zgz4=w350" /></a><br /><br />Lucca was doing an incredible job and killing it on the climbs (something she would continue to do until the very end) running several sections that others were walking.<br /><br /><a href="https://photos.google.com/share/AF1QipOLLvrLM5dX25wMyuIeNf7qbuEvceTR9F6ChSThPCwD_Hw0cdxzxESy4mXMIUKV1g?key=SzdyNm5NWW9welJGcGtRRXFaMDVITnN0bFhQNXh3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/3vgLWscePsSLy8NIZHgvESeknabLKkOJ8mPOekgmK84s-svgfPTiT_Mo8haGznT5XZz_gqG_xVEMRjSLw3H4Yf4ZyRg2_xO2zc0s_2mlSw2BCy3lqnbGzkA8paG5O8CO7wBIEEGee-k=w500" /></a><br /><br />Suddenly we saw this sign next to the trail.<br /><br /><a href="https://photos.google.com/share/AF1QipM8kiip1h0o_zsNDRqev35hQbEPIiGD29-OUGGvWEORl1VAeldEGlwRGAT9HX1gqA?key=c1NzWHpWeDJSODdnbXdya0Y1RDlJYVdzZ0NhSGtn&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbjy_6_WCGM25pn-XJIWyg8DK8O-ZiHMuXoQsl1Qhdpjdg84zkOTf-ppZ66j0Gg5roUEXumsJHGN5TE2-BdCo5p9xzYM5BS7wty88vZaNwa-DL3Ig4_vc_Xs0-bj28LmWp1iJCCO9WUEg0/w500/" /></a><br /><br />I think I laughed out loud! Then I stifled myself as I was not sure how funny this would be to someone that has already run 39 miles...<br /><br />Turns out the next aid station was themed like <a href="https://www.wikiwand.com/en/Mad_Max:_Fury_Road" target="_blank">Mad Max Fury Road</a> - so cool! There were so many fun signs and the staff at this aid station definitely took the spirit cake.<br /><br /><a href="https://photos.google.com/share/AF1QipPpNWOhBBGilXsgG6wGexdxcN1-RLZHlsNUrat9qW7nysIiiha9LyRfqW4ApmXSOg?key=QWotSjZBX1ZTTUhPbG91RTUwUGpjY0gzeklTOGV3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLagRxHm1w_IW90mLgkWLZrVNC7c4uPinvJNGdi3wqDqoemSNQT3rKgLwaSyKBUeLEad-A_IABPX_JhQ2u-E2XOom7WEGXceea3-pQaZcotg_Vh5bwYo03PO89VZvqPHhMIwj6fEV2CRMm/w500/" /></a><br /><br /><a href="https://photos.google.com/share/AF1QipPepuhlHah5mMiE4E3x3KqLAsUnIU5ASp_TA5VMyIrmsq-RZoWCR3sJ4cVYa3NADA?key=V1BFX290YTBlc3IzLU1FcUF5NWNUQXdlTzFLb2pR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxm6eyRMhakp-gbKWjbL1KD4AtF74gwto5ZHdN5xscnV62LlINRiIssWVcd8pSqt58q3zknmCUBT1gRLZGDTNhsAojHZC2VqhyphenhyphenWSsu7o5_XAQFXPVHKCMWPZk65NWLDf5KM7cYSkMsfsK/w500/" /></a><br /><br />Lucca has her aid station protocol down. She adds ice to her drinking bladder, and to her bandana, grabs what she needs and hits the trail. Even when she needs a little extra she does it on the go.<br /><br /><a href="https://photos.google.com/share/AF1QipP3OSRfq2r-22aAZajEvvdSIXI_dsP0CeCx-_FsBFzhOfgouFxuaRIF1BGHwehSYA?key=ZkJWcmpGdjVSejlFV01HdEZaTjhuOUVrVWN0OHZB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/_ea7QSni58iisDp904MT7eo4yqHT4PzHKKIzU72BJibAkaVvhn_njdAtTXKqoW5jUPFqRcCIpjeElHQ5wzKE06wZNv39a_M4d6-EcMALYQxUoowlcAJX45WQDEJzVhdnTWNtmBXrVe0=w500" /></a><br /><br />Until now I didn't have to do much encouraging. I was just talking trying to keep her mind off of the effort and would occasionally remind her to eat and/or drink if I noticed she had not done so in a while. And of course I was here to take pictures!<br /><br /><a href="https://photos.google.com/share/AF1QipOr4l7xJ7A14hO9HeteYCIrkTBjGy4yxMcWomIb4_wTMIIfLnC0arTQSlj7noFHKw?key=cVJYQ1JRcU43dHRqYlBnSHlpWXB2WlQ1OFM3Um5R&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/HH_qUrcCjzEbiBBxMo9DFsvzesSPDedFDuD2miXgY_ULTEY1JvTzD4E5ESOPowCECUTXkPR-55uvIUmpE8TD7cOuPAEMkzLu4nnq57eG4Ysvy9h9RW-KfUb6-6IIGTks8zuY-CjV1uc=w500" /></a><br /><br />The aid station where things got serious was #8 at the base of the climb to Maiden Peak. This was mile 50 and right when you left the trail went UP. But even though you had to hike in the aid station supplies they still had ice! So awesome.<br /><br /><a href="https://photos.google.com/share/AF1QipPFfVBdlyGelfJDv62L_y5Zm5wBvGaFr-F5WmPvpTNgyxvk5eYnO7qAGtdY64vrSQ?key=MTdCckcxaEZWSFZqbzQ0VkRiUFBZZ1N0eDg2bnJ3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/977Zsoy_wt4m686bdb1VLrorZka55phDzgO_wwYGd_lPixHHULggFQf6o10udgPXTdYArbRkXqKRUY_ffY-Nh2MwbvH5yGorGL2eK6M93oGOht361xpT2sg9y5o3fLYjzDHCREm5Byw=w500" /></a><br /><br />We got what we needed and took off. And by "took off" I mean we got out our trekking poles.<br /><br />It's about three miles from here to the summit and some of the pitches are pretty severe. As you get closer to the top, the terrain becomes more rocky and barren.<br /><br /><a href="https://photos.google.com/share/AF1QipMgZyXXA18Z_O_XZaE2j9PeWdnFIkX8AuLUOOP-4ikS4HA6qIqKe8kshBU0z_JAKw?key=VFVSeHI0SWl4VnUzSms2WHBwYmpFZ2k0UVJyQTln&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/vbPbHTwSVBdjCqdSsBRRRvzvxRQp-sYKWnjNEY76b3lLvbmDteE3IKvtTY60Mi6uu5e9xzwuA5SFMIb_ap55iionCuotZ2UJr8e9IjRD0bSPIjDQP4YE22M-iRAk6qYZPHPL4bP8u3Q=w500" /></a><br /><br />But eventually you get there, and on a nice day the views are worth it!<br /><br /><a href="https://photos.google.com/share/AF1QipOAMKnDACEoumbkw3RwRaxPNtznI_PuLNOpND88jIXYiOOpOohV0-xVvgDZd-CCbQ?key=Y1BMYWZJZERmdExLVzZlYnF5VjA0c2dqamFnZDVR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6oVtNPlKFMyOA8SWudGDykhd-tqo9eR1u1-z7VDBvvgVqZCKH8E9BwXG_KbIHkfpzScLDDvJvFNqOkidj3qOVIRxagrBjvFYik8vuKwuEVxmRRFnCwCTXZRiuuSCnrUgmoJtynM8t_iJa/w500/" /></a><br /><br />The summit is a short out-and-back so now we had to descend that steep, loose, rocky trail.<br /><br /><a href="https://photos.google.com/share/AF1QipP0SGTnk2HnNsMjosaWDyI_LsTeuNVqUUCuQxtbafbshiIbG5tBlFbkVclg-BRe6g?key=TzFqZGtHbVJ6MTU0QllsLUJFSHpkdTg4U1VPczBB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/29NTc37QYbFCwU2egK-3ENLQ_Qh0qmwnxN0M_oYv67vdLn0G00nS86Bu0mQdydzfeoRcymcRQ7yuOXW99YcSYbd89Yphb0ljxyLaizK-XuX1_RvrYybeDATjdYrwGRF2JBTdTrEsyBk=w500" /></a><br /><br />Once we got back into the woods the trail improved quite a bit. I was absolutely loving being out here and started to feel sorry for Lucca as she was much more tired than I was and probably not enjoying the trails quite so much. :)<br /><br />From here on in I tried to keep up the encouragement.<br /><br />"You're doing great Lucca!"<br />"Way to go Lucca!"<br />"You are crushing the hills Lucca!"<br />"Nice job Lucca!"<br /><br />All of it true.<br /><br />There was one more aid station at mile 55, and what did they have here...?<br /><br /><a href="https://photos.google.com/share/AF1QipPFkCece14wOV1udBvNrWytKz47R_1Q7Xcff1WHDOTVCM5fikmwDtNhnvFhz1Fqeg?key=b3NxWm9PbDRLNTFuQTdzTWJDNDZVcnRuV1VDWTFR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRzkHs0_cCYZxEr7kavWl0Wtdr5k3zVvPfpDSrRlZWHYrJSEroa2my5Uh-SdxyPrGCmBCJkQooK5BebewkBtbTdc2ZJpQVAAzDA52jlpobZ8zmakRMMPL9VnkoZgu_zGz7DEUTR3DCH_ps/w500/" /></a><br /><br />I could not help notice that the bottle was almost empty. :)<br /><br />The last nine miles of this course are basically downhill but like many downhills, they are not 100% down so there were a few small "bumps" that we had to climb. Sometimes Lucca had to shift to a power hike but her hike was still as strong as it was 40 miles ago - so great.<br /><br />Lucca's descending speed had tailed off some but with about two miles to go she managed to speed up. I think she started to smell the barn and these last two miles were just perfect trail. Not so steep that you needed to tap the brakes, nice and soft, great for running in other words.<br /><br />And she kept smiling. Here is a great shot by the race photographer with about one mile to go, if you look closely I am right behind Lucca in the green hat.<br /><br /><a href="https://photos.google.com/share/AF1QipPZGOC_Z60Ha1Q8B0hkB6RdvRGgIhOEnvSgPUkSyVfDq1J_5QAjwqq8q7cNMvg9cg?key=LS01TVJfazE1Zk5IWGlkeXNfX1d3aXp4X0pOVDRR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/Zt13zFlshA4u4S-0wJa35WNPN0tUXQ3Srzy9M27OIE80SXTAotIIEsCVmuU0t2a8IeOVh4J1FLIGZWXGlWUt9QuGDJ2NXL_eLEph-xMnhAQtcsaPf6-GzmeBt5qz0f9EKugJB5zB2Ak=w500" /></a><br /><br />And then we broke out of the trees and could see the finish.<br /><br /><a href="https://photos.google.com/share/AF1QipN-F9mcbS30RifscziM3KRYGyku4iG3-qOzLSz31yJ0ibc63nvyIOPFJEFzL08jeQ?key=QmxBNXBVVVk1LTYtZ2s0b0RKQngzNHZ1UWFTSXBB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/73Jh0NkxFlf7DhYF-2x2Q7n9CXAoVGrCMdMBubcfvcAsnUbdjtg0ne7VrZrI8GXw6yFG_ACXeRjEd1ulNWSJhmOpbclsuC1zfd5uD50f7Ephayg3HnCG7m_kq261SW5lOdte4bnI-mc=w500" /></a><br /><br />I really appreciate <a href="https://www.facebook.com/jvarner1313" target="_blank">James Varner</a> (the race director) who chooses to greet every single finisher when they cross the line.<br /><br />All <a href="http://www.rainshadowrunning.com/" target="_blank">Rainshadow Running</a> races have an incredible finish line spread. The Waldo 100k was no exception. While I was chowing down on a giant burrito, huge cookies, and having an IPA, Lucca was doing her own recovery.<br /><br /><a href="https://photos.google.com/share/AF1QipPYNQFsFZBjyxPBk256vMUAkfyThWik7J1dm7Ci_j44id1jlo7dvsxZzh7z0nYGlQ?key=TnlEUUNzdzdMZjA4UUYzZHVnSjhGTmpUaFdkTll3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/g7i3IGYQiEEQ9BW4P-gTe7lDV2adq7GoKAxWpYre8EA4ajNJzBz1W_NsyuKYC13mHNMPf7gRY-o_DDln3NJZ5HX9YrRkpdScFJpMuKTPskvXPQ9xL3S6YYqHQAvGP6hqNHH-gjTNXWY=w500" /></a><br /><br />I'm so proud of Lucca! She always downplays her speed but she gets the job done and her attitude is an inspiration. In the end, she finished in 16:15 so just barely over the time that was suggesting an early start and WAY below her target time of 17:00. I'm so glad to have been part of this success.<br /><br />Here is <a href="https://www.facebook.com/lucca.criminale/posts/10220310790226019" target="_blank">Lucca's race report</a>.<br /><br />Here are all of our <a href="https://photos.app.goo.gl/tozLYyDQGMUizXFL7" target="_blank">pictures and videos</a>.<br /><br /><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2628399719/embed/2a2acf2bd15e51b3634564b26aeb60e54e7240a0" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Highway 58, Crescent, OR 97733, United States43.600706 -122.03647521.619897500000008 -163.345069 65.5815145 -80.727881tag:blogger.com,1999:blog-181141920113252505.post-19269675177454164082019-07-27T20:30:00.000-07:002020-04-29T10:00:10.263-07:00Section J of the Pacific Crest Trail (Stevens Pass to Snoqualmie Pass)We have amazing trails in the Pacific Northwest. The big daddy is the <a href="https://www.pcta.org/" target="_blank">Pacific Crest Trail</a> that runs from <a href="https://www.pcta.org/discover-the-trail/maps/" target="_blank">Canada all the way to the Baja California border</a>. This trail is divided into sections and section "J" covers the stretch between <a href="https://www.wikiwand.com/en/Stevens_Pass" target="_blank">Stevens Pass</a> and <a href="https://www.wikiwand.com/en/Snoqualmie_Pass" target="_blank">Snoqualmie Pass</a>. I'm sure other sections are just as fabulous but being close to home, this specific section has additional appeal. I ran it for the first time <a href="https://martin.criminale.com/2018/08/pacific-crest-trail-section-j-stevens.html">last year </a>and this year I had some friends that wanted to give it a go so I jumped at the opportunity to experience it again.<br /><br /><a href="https://photos.google.com/share/AF1QipPUX9GgmRqZlrkeyDbiBI4qyNuxfTTPvGKJ27uVVymCq-m7uakDNrRuNn14__N9hw?key=OFBpWlhHc3BOZUZvWnh1eWhqWktCVXEwQ1dHVTVR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqdxPKt2hC4xQbdBxo2ZPPXvDnJWuh-4kAokL1S3MM3o-wpnBWemyQxN9Q0AhuXy-M8c4L4HQWl_SHA_s1DiOASXRmYfTzqFVJ7kodtpDilv2mJELoB4n8xFoY1zpbniheLJHJwaP0MeL4/w500/" /></a><br /><br />Let the adventure begin!<br /><br /><a name='more'></a>This year I was accompanied by <a href="https://www.facebook.com/profile.php?id=595991265" target="_blank">Seth Davis</a> and <a href="https://www.facebook.com/greg.luloff" target="_blank">Greg Luloff</a>.<br /><br />Point-to-point adventures are a blast but they do require logistical planning or just a ton of support. In this case, I dropped a car off at the finish with the help of Seth who met me there and then drove me home and Greg drove us to the start and would then take the <a href="https://www.wanderu.com/en-us/bus/us-wa/seattle/us-wa/stevens-pass/" target="_blank">Steven Pass bus</a> back to retrieve his car a couple of days after we finished.<br /><br />Last year we started in the morning and this time we started in the evening. The goal this time was to maximize our time in the daylight and an added benefit to me is that I would hopefully end up seeing all of this section in the daytime.<br /><br />Section J is about 75 miles long. That's a "nice" distance in that it's long enough to be a genuine challenge if you do it in one or two days but not so long, at least for a person that runs ultras, that it's too daunting. For sure that's all relative but hey, my blog and my perspective. :)<br /><br />Starting in the evening is kind of cool. It gets dark when you are still fresh. Shortly after starting we got to the top of the Stevens Pass ski area and had to turn on our headlamps.<br /><br /><a href="https://photos.google.com/share/AF1QipMRK-tnHoNKrXKO-vz8oKlZRujl_vdURs2XCAVY8m5lScD5kPY6Svc4YEhY8WQXpA?key=OVJxdmJKc2d6YnlEQ1hmVHNrcWh0YVhJMmFJMjFn&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSPt5wWe__6PWpceZc7uYLQjLX1twzz2g2y8u4R_o0-kafh1phdDHi-0VCMsQynq9J_dadzJG-iM0NgNE3eeAhlEQGuMMAOIkQJuHkqnIGGBqNKSSGERKz7CYq05lUcj-0jdGrGamjuOCY/w500/" /></a><br /><br />One awesome feature of this part of the PCT is that water is plentiful. I only carried two bottles and a filter and I never even drained both of my bottles before I was able to top off. I don't think we ever ran more than about six miles without encountering water and usually, it was just two or three. Nice.<br /><br />Here we are getting water in the dark.<br /><br /><a href="https://photos.google.com/share/AF1QipN5ReDG-ZkIOxvX_axgCZnwnIpBXn6nPYmPc1dOnvYgesr-RzR5O7zaeXUiLzNuVA?key=ZVJqWmlvbGF6X0tMUW5GSnZ6YkVPN081UFN1b2tB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/LPfPp9XLdb8pfOxYn8hT4LTIAnPrTyCiqyv2gqry-sXdJfuUGepE4LrFod4NlNGo2DY3lqlFdZYwAzwTapPEWSOq5qnkDxmA2R0z0Ikni9qGWZh2_UIqHeX8Q6esJlmL9XCbqCZ-Q3E=w500" /></a><br /><br />One other thing that is super, SUPER plentiful on the PCT this time of year is mosquitos. As long as you are moving you're good but if you stop next to some standing water, watch out. I have always managed to attract these pests more than anyone I happen to be with and at this spot here where we decided to filter, I was overwhelmed to the point that I grabbed my pack, bottles, filter and had to run away. I went about 500 m before I got any relief.<br /><br /><a href="https://photos.google.com/share/AF1QipNGRw3FNfHC3dlv_tXmIp_2TTc2khgVsdHWyAJ0K36z6aunHrKr_mT19irpxL3IUA?key=QUYtNXZuM2hkOS1rWlBwakFEdlhiV3A1ckwwM3BR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/oBu0m-olOFeb_bXmlruaR029ZpuDb_p2ntJo0U49AZkrLe3cl3jbUCn7in1ks-_8HPPd4BX6mc7laP3jlki0ne3jdVymrgwRIAJ7zuljOr4JByCQa5oOMUafMGroh9dP5LiSLZ1tZws=w500" /></a><br /><br />This trail has everything! It has bridges.<br /><br /><a href="https://photos.google.com/share/AF1QipOnGNaIEhe2rToBacR2vP1Kg_AROHISb28tyrwWAycZqWecyokk6W3K5RD3HTxWcQ?key=bzRDajBOSDBMZ1dZRU1jZ1V0X3JySExYZWtvMzNR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXrVc0Al8M_2TQIupQpZ_BNxDygT7jvB922Ni2-V71Qzi_PboUwUBafsilXNoIjKVBxe3eZCBLGCdnGxBtgzt8tR3uzIPWxObuLjVOjjPwCueDjhBz0EP-NMruq98ta85nI7FzObypD01_/w500/" /></a><br /><br />It has amazing views.<br /><br /><a href="https://photos.google.com/share/AF1QipPK2LsawvjgRIfmT_JM5VGvRpnFMd88_QgWRtuYT-cHMv4brkTR2-yuK-A0U3n84A?key=UTRReERTQS1Yb0hadkRQU2tyRVpkRldZQ0JpMzBn&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2tjuESZHQZx41Sv3awaI8q5Zrugvkx87WC79AnOkroFOPm-BxdguDIBarINX1qwfkgA4bJPgnjSft6hoxXI6ayJ_4mgDilpQXPKGbcmbdRu2C_Q9imJjFfe4Wq6SwQ_DvYhwy5moCwrQq/w500/" /></a><br /><br />It has long climbs.<br /><br /><a href="https://photos.google.com/share/AF1QipNP9M1uBxe6XLRB127ofsMaM_EY-m3r7ra503ZaA_pr9G_hpYYYNBGESY2XLPzp5w?key=aExFYmFrdkMzS0hEaTFfTkdNWmNPVHAtNGdGa0p3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/lx-_k-ni-SIikZN_n4IGyLy9UVRxtMUFO4cQYe5UWWWibkizILol8FItsCe4qA8jHqp7v88ceB3WdhK3t8KpEe5WMvNgcaaU1Lf3yFtMZk8trKUfgKE5QK1mx09blZ2p6BJPodZ82eg=w500" /></a><br /><br />It has long descents.<br /><br /><a href="https://photos.google.com/share/AF1QipMvazlvaIzorWPCQk-jdpxf8T9mFnWwYwS_hLCmmiMcnt4ctWtirWad6hiGk00Awg?key=VWVpdHFnTzdscnRUYkwtdDNSblIxQi1ZRWZUR2FB&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh29_3G3UWlZwMblAnbx_a8FZlvv18djL1xW71SBYzd092wn1zsMiaa31TFsL8cbUKaxUbljsQoo1J-mZ5rpJFN8nhk6Jey0VfBauzVVADF3GMZuY7UtxasRZ-_xJ4D5o5oqdslTgNMzzo1/w500/" /></a><br /><br />It has sections that are incredibly green.<br /><br /><a href="https://photos.google.com/share/AF1QipObcq-wrUmCHBopFksavr_4SmdGxlSTKkSwooCtuxk5iFp5GhbNjNYNtSUrLxl32Q?key=R0h5eDh6VGpRMWhNZzNRMllweEhrVXEtUkF4MlV3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/CD6B9ayl8ECjMyb5xQHZ_XQIiJB1bmPOUjHQ5XorGBViINwB_Qybg248v5XJFWPYsT3_NlDvtjZwJuVjNe8rU0DZiJkWppnw5QApGS6SwuEuwNWfyHNkRrOqC0QpWMzoN9au_hkLdH0=w500" /></a><br /><br />It has sections that are incredibly rocky.<br /><br /><a href="https://photos.google.com/share/AF1QipNq-ACyimpA0Rvpkj9r_T4IGBQwmB6GAW2EwBwIMb3LjQuGrK9XVYQHqSvxxvPyKA?key=WjhDSjZob09VTnNWdFlvNUFsLUREVkNxcjhhaXpB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/SSPSXHiU62_Dof7kxb_YDFx26W-y6TgW1Bz4oDDFU2_6muS8pw9he2oIYodWpHoY36Q0zQOPJFmDw8pXqVcS0Dho5aOpDpQHCsxGRjY1bMtxKhnC_c0hWeupZbGEJU38j5ZYO-25xfk=w500" /></a><br /><br />Did I mention the views?<br /><br /><a href="https://photos.google.com/share/AF1QipMDuVdPoDL50cXceVmxnhm1M-kJx1WAtSUQqlfufJmyO8uel1UE_zOkIri87cwlXA?key=YnZ0cy1SXzk2Z0ItbVk3UVlTMTBBemJUSUFmMld3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/x-LYjNhq8Lk7hku55K8ZrFziq0MkIUCVC8Lpvh-zYbb21ti9Gtze6Zuiq3qx2JE4J9JI7Ybkropr5TYi7m9TH6AuNAUPdusGlGjBekiU_WoVFhg6ej_aMrqfQp8-rwAc5tYuHHi8aAw=w500" /></a><br /><br />And all the water?<br /><br /><a href="https://photos.google.com/share/AF1QipOuI2aulsPSd7uXnzRJt191Rgs4AcGqCDdYGbWuNfgJkAE8ZiR3-AekoAy5tMW68A?key=ZkU4U3pFOTdjRmkydmdxb2xHdElFSmhoMXRuTGR3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEv61r6izUJWS8Q7CWZxYQutL_yGrCHTtSfsYGFkMNaMb23tAq6wc2KsoSLUi34tCznXCjPGxRNGixFHsOwDFxyS5NiYhSFwwf5aOlwVXma9-BvjHT0Otc9vSYuCYASewM0jk1WxavUzHA/w500/" /></a><br /><br />I usually learn something (sometimes a lot of things) on every adventure and this one was no different. Here are some of the things I learned and confirmed.<br /><br /><b>Lesson #1</b><br />Keep your feet dry.<br /><br />I have had (very!) wet feet before but only for about 5-6 hours at a time like during a 50k. Because of the relatively cool summer we have had and the recent rain and the humidity, the trail was really overgrown and all the brush was wet. Although the trail surface itself was dry, every time you brush up against a bush or fern, the water on the plants would soak your shirt, your shorts, and it would run down your legs and soak your shoes and socks.<br /><br />I had never experienced <a href="https://www.wikiwand.com/en/Trench_foot" target="_blank">trench foot</a> (macerated skin) until this day. I'm guessing that my feet were wet for at least 18 hours? And although my shoes drain pretty well, I guess my socks hold on to moisture more than I thought and my feet suffered.<br /><br />I didn't notice anything for ages and then with about 15 miles to go, I started to notice some discomfort in the balls of my feet. This got progressively worse until I was reduced to a walk for the last 10 miles. The last descent from the <a href="https://www.wikiwand.com/en/Kendall_Katwalk" target="_blank">Kendal Katwalk</a> was really painful. Ouch.<br /><br />In retrospect I got lucky and most of the cracks in my skin healed up in one week but for that week I could hardly walk much less run.<br /><br />The solution? Since carrying spare shoes was not practical in this case, I think using socks that perform better when soaking wet would have been the ticket.<br /><br /><b>Lesson #2</b><br />Pack appealing food.<br /><br />We have all experienced sweet burnout or the inability to eat food bars. My pallet can only tolerate bars and gels for so long and these days that amount of time is just a few hours. This happens to me regularly in a race but it also happens in longer efforts that are not a competition. I've had extensive experience with this before so I knew what to expect and my solution was to pack sandwiches. Lots of sandwiches. I chose almond butter and jam because I thought they would travel well but even these got less appealing over time. They were too sweet.<br /><br />With about 20 miles to go Greg offered me a "breakfast burrito". Amazingly, this had also traveled well and it was delicious! Savory always wins in the end during a longer event and as long as your burrito does not have loads of sauce/moisture it should be fine 24 hours after you make it.<br /><br /><b>Lesson #3</b><br />Take the time to find your route.<br /><br />Just 8.5 miles into our run we (read: I) took a wrong turn. We all had the route on our phones and I was carrying my <a href="https://explore.garmin.com/en-US/inreach/" target="_blank">Garmin inReach</a> but we never took the time to look at them. We got to an intersection in the dark and I announced with confidence that the PCT was "that way". 1.5 miles later we found ourselves crossing a dirt road and I didn't recall any roads from last year... We looked around and behind us where the trail left the road was a "Tunnel Creek Trailhead" sign. I also did not recall any such creek. So we all got out our phones and sure enough, the PCT had been the other direction.<br /><br />Of course, this detour was all downhill so getting back on the route was all uphill but to the credit of Seth and Greg, they didn't complain one bit. I felt pretty foolish as we chugged back up the trail and luckily, I think everyone was okay with these three bonus miles. Probably because it was just three. :)<br /><br /><b>Lesson #4</b><br />Sort and test and re-evaluate your gear.<br /><br />I was carrying an <i>ancient</i> water filter/pump. My old MSR was probably from the 90s but it was still working and it was all I had. Little did I know, technology had left me behind and these days, I would only take this pump if I was car camping. Seth had a super slick soft flask that had a filter in the lid so all you had to do was dip the bottle and you were ready to drink or fill up some other container. I purchased one as soon as I got home.<br /><br /><b>Lesson #5</b><br />When you do stuff, do it with compatible people.<br /><br />If you are going to tie yourself to a group for 24 hours (or longer), you better get along with everyone in that group. Greg and Seth are very laid back, the way they handled my route-finding blunder was indicative of their attitude during the entire adventure. They were always super positive.<br /><br />Here are all my <a href="https://photos.app.goo.gl/A3rLFbwhgHPMp2Ke7" target="_blank">pictures and videos</a>.<br /><br /><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2571196673/embed/a9eadb2f15cd3b63aaefb7fb18222a40b27b7ef1" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com1Kendall Katwalk Trail Head, Pacific Crest Trail, North Bend, WA 98045, USA47.4278477 -121.413444925.4681507 -162.7220389 69.3875447 -80.1048509tag:blogger.com,1999:blog-181141920113252505.post-86863401349413183012019-07-25T20:46:00.000-07:002020-04-29T10:00:10.426-07:00RAMROD (Ride Around Mt Rainier One Day)I. Love. This. Ride.<br /><br /><a href="http://www.redmondcyclingclub.org/RAMROD/RAMROD.html" target="_blank">RAMROD</a> is perhaps the most scenic, iconic, and challenging recreational ride in the Pacific Northwest. Over the years <a href="https://martin.criminale.com/search?q=ramrod">I have ridden it loads of times</a> and although some years have been harder than others, it's always been an awesome experience. This year I rode it with my good friends John Phillips and John Ospina and a friend of John Ospina's Mark. These guys drug me around the mountain without complaining and waited for me at rest stops. Good friends are great to have.<br /><br /><a href="https://photos.google.com/share/AF1QipNN4X3qH_4XxWsvYuAMgzKR-P9QxI2huVrcSdUPY-S2E9yINqubz_75fBMtXtO3eQ?key=MUFvNG55Skc1ZG1NSkwwV3ViRGF4eURReTlLcjRB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/PO6tq3lR6lRAwsza0eup5fPc-ND-sn_bx2rUf8-oF_bN_g8WgRAnRxKogIhTn2GwIoORb_Iz8bW7s1cP_pZM8HJI3qXLn0KXKDxuwEQyMsxds0-hbe3QajQHwHk3HqCdRvFx15K-REw=w500" /></a><br /><br /><a name='more'></a>Prior to the ride this year I was extremely flattered to get approached by the current President of the Redmond Cycling Club (<a href="https://www.facebook.com/joe.matthews.90226" target="_blank">Joseph Matthews</a>) who said he wanted to feature me in this year's edition of <a href="http://www.redmondcyclingclub.org/RAMROD/RAMROD_stories.html" target="_blank">RAMROD Stories</a>. We did all the filming and interviews in one afternoon right by my house and through the magic of editing Joseph came up with this. The whole experience was super fun.<br /><br /><iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="281" src="https://player.vimeo.com/video/349160911" width="500"></iframe> <br />The RAMROD Story experience also made me smile as the days of 7:15 are LONG gone but it also proved to me that you can enjoy events across a wide spectrum of fitness levels. Here's to getting outside for yourself no matter what your speed.<br /><br />These days my friends and I have a pretty reliable RAMROD routine. We start around 6:00 AM, ride relatively fast between aid stations but we also stop at every aid station and enjoy ourselves and the services the volunteers bring to the table. Speaking of volunteers, one of my friends (Tony Callen) was at the Box Canyon rest stop this year serving up my favorite treat in this ride, chocolate croissants.<br /><br /><a href="https://photos.google.com/share/AF1QipPIYHi831_fSXQFx72ypFzkcVTRLFWs3LhkAZvwyZQlO-vnKYCtVBMu-MvlHdc7bA?key=OG9lbEVGWm5mbW5hekVmeWhGdFFpV24xa005bmhB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/OG1VhU99_VKmSf0LiDTwAP8SHnqPN1QC6_2lpRoFHXuyiqNc9IMvG7hdtZp6wDKojnCICu9H772xwqQ_PI_wILFoYVsyXKYa21XQblGP9iBah0_yH2pjikZZXpNT9uweHNztVhBTu7E=w500" /></a><br /><br />The weather was perfect! This time in July, the weather is rarely bad, we only needed arm warmers and thin gloves at the start (which were shed in pretty short order) and it never got too hot.<br /><br />Every section of this course is scenic in its own way. The first 70 miles are very green and you ride past some very pretty lakes. The middle of the ride obviously features Mt Rainier and the last 40 miles are also scenic in their own way.<br /><br />You know that feeling when you get a new bike? I had it. This was going to be my first long road ride on my new <a href="https://thesis.bike/products/the-ob1-original" target="_blank">Thesis OB1</a>. It's my first 1x (only a single chainring) road bike and I was excited to see how it performed. The result? Awesome.<br /><br /><a href="https://photos.google.com/share/AF1QipPa4oBD1Jqb_HOd4cuVZC3xdEBHEE70mJxyBdcE81b3uJQuC2bAblVOMFZfZd96Ug?key=Um5MOE5JNl9PNmJ2S1VnV2dwR0c3Wmk3TmNKQl9R&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/QgxKUgxv3hHfkF07PPCrlb2imppZpied9cWtFSmACTbBkfq0hWobA9rJARQaX3YGJFD1_AFFzrC20_G3Owq7h6c08CZ-a-JNrgs35vHA88F5tHF6KxBhBL_mjJjg7Ghq4NVlQ1Ebf9A=w500" /></a><br /><br />There were a few times when I was wishing I had that in-between gear (the cassette is an 11-speed, 10-42) but it was much less than I anticipated. And the bike climbs and descends like crazy.<br /><br />We started out in a pretty small group and only collected a handful of other riders. That was great and we were moving along smoothly. Then, we started to collect more and more people. Some of whom had different agendas and varying amounts of pack riding experience. I should have known this was going to happen. :(<br /><br />Soon we are surging like mad when a particular person hit the front. Some people seem to take a very long time to learn that proper paceline riding is achieved by maintaining the speed of the GROUP rather than having every person pull at their own favorite speed... Needless to say, I burnt a few matches closing gaps when these people would sprint off the front.<br /><br />One such surge was just outside of the second aid station and it was a massive effort for me. Too much in fact, I was just about to let this guy go when I saw the aid station and he slowed down. At that point I was still at least 50' behind him with perhaps 40 riders on my wheel. Argh.<br /><br />As we rolled out of this aid station I realized right away that I was cooked. Totally. And I was not even halfway into the ride! :( Then we rode up this <i>tiny</i> rise and I was off the back like a sack of bricks. After a few seconds I realized this was not one of those times that anyone was going to wait for me so I just tried to get stuck in at whatever pace I was going to be able to maintain. I also decided to cram some food in my face and chug a bottle.<br /><br />Wow, I was moving s l o w l y. Nothing to be done except enjoy the scenery. So I did, all the way up to Paradise, and down to Box Canyon.<br /><br /><a href="https://photos.google.com/share/AF1QipOTVbtp6D0CVqo7cRamFNFe_9pqW23nR0-X5edz4fbS3QEt0_8JofGcf6bCTjPB_w?key=eHo1OTBqY1kwbmtWVkFKaHUwN3lYZW9xa2FYaDV3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/TcCLxwcGuQqhOPvddtSdWQLAnSu_Xl86aIGNfo1Hw40SxTDNW0ysu6-wvWB1TyatVOOXR13cTOn-E26h83Tj4hxazA38_zXosXcvc-CTaMgtm1StiSeyGSFV4UdmDCkYoqHji4y4AOw=w500" /></a><br /><br /><a href="https://photos.google.com/share/AF1QipMwERUBBSRo3W9zRNkwPl88eA31II5Wj1HQUrT-DXzZ0nkGNcWCtKnlRCpSsSwB7Q?key=RndQeFF4MnZlSGNPTHh5U1Y1OGVORVp2WWhSMzd3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/qfbrslwEaYdvN0GdnYn9OULKatu7N71NCQAdvBpe4aS_2U0fY_p_kptpwBo6jYXldqIw-dlsyHiKARbZU1C6D2oYSV-isKSDLG03L9__sJQx-ZD2i_azQerl5GsNWvv8zfg6Mg-pRJI=w500" /></a><br /><br /><a href="https://photos.google.com/share/AF1QipOBFcmNk84iiEqc00Xat0wua2FIZx34xKmhMXw54N2iDbAYvl0KhtR8WiTbOrEo4Q?key=M1ZrcVRSSUJVLUVpM29WRXljOEktYjFDN1BBM2RB&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNbLqbjs5HEvnpRXlbhDlGr6d5oTWSvX1ALLYu-EzdC1idu2Mgbq6J58DuiJOfxyv59DAt1N7HkuofF1bksb9OGBhOTSj7L43G5S1_rL0C1DGOzpNmGe8SGlwRsMJSr-EmdT4G1r4rlpKW/w500/" /></a><br /><br />Which is where everyone was waiting for me and where I saw Tony and had my chocolate croissants.<br /><br />I was feeling better! But I also knew that I was close to blowing up again so had to walk the line between going hard and making it to the finish. As we rolled out of the Box Canyon rest stop, Joseph came with us! That's right, he's not just the President of <a href="http://www.redmondcyclingclub.org/" target="_blank">RCC</a>, he loves to ride too.<br /><br /><a href="https://photos.google.com/share/AF1QipMlExC9XHG9oq5XBI1b46oTdhK4ez2EgApkO7hCGz4eWhZpb67R3T8USHZ9GDTNXQ?key=anNrakhZQ1ZjYlVoV0pIVFZWRnAwMWpLSmIzX0lR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/FHfjJjQ42HQe7zswWwVGN6Y4uieLnzXZ7hsKoLfSdQpAknQjvNynC4NXlS_UdO6g1XIrxvPOM6ecqJQ8sQ1J1I5pVu9-igioMeI6fJfy21TwZy2GYHrD3z4418_lC5Qdd3XTbjXx66Q=w500" /></a><br /><br />In the ensuing miles, John Ospina and Mark slowly slipped up the road and finally I was just riding with John Phillips. We maintained a relaxed pace, mostly because it was the only pace I could maintain! :) For the first time in ages, people were passing <i>me</i> going up Cayuse Pass. And I gotta say, good for them.<br /><br />Normally I would have pictures of my massive turkey, cheese, lettuce, and tomato sandwich but for some reason I didn't have the motivation to pull out my phone so I just at my lunch at the "deli stop" and enjoyed every bite. Sometimes there just is no substitute for a sandwich, potato chips, and a Coke.<br /><br />The last 40 miles of this ride is best in a group, the bigger (to a point) the better. For some reason our timing must have been off as there were no other riders moving when we decided to make our exit. Oh well. I probably pulled about 10% of the time during this section, I was running on fumes and the smallest rise would have me drifting off the wheel in front of me. I hate it when that happens. But here's to good friends! Every time it did happen, they waited for me or slowed down. We finally got to the Mud Mountain turn off and then I knew I would make it to the finish.<br /><br /><a href="https://photos.google.com/share/AF1QipOT6GHtaqAwL5uACZwGtkLc6AQssOAzJ95e84yk13sKdVGsH5sb4t-ItuRFy6iP4g?key=SWFiVXlGTE1uSTZhbGxjSFFqZW9PdVpYYWJmQ3dn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/bO1vLTP_eYGpvWB0QzvM2ZIR_jY1II-gLqu7fyRkLGBMVZVZpGO8XxppdbTjRMX5OAm98o9MJ1X55NZOwgmo1NiwoS56BERckL4NRMmxstJBgEBouffIFGvbLrsvNHIlJiYQAWZMjIQ=w500" /></a><br /><br />Just before the finish we got one last shot of the mountain.<br /><br /><a href="https://photos.google.com/share/AF1QipNY0D2nu_rfMF6SGSyYWlqcO1dOJcCYj1lRvH9Ie6rLaEuE6SgrIvNe3eDZBj3p_g?key=RUZFMy14cmlBUVRwMVhjb1VlUkNyZWd6U3FVTEF3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/0ZugHo4PNEXWBYmjf8tLGnsQ22kHI6cOKuhaertiBohU-Y77zC-cduJjZKSykXEdHc1PUfuGX3sNrcscB9dlRXCSGmWXhd8G_QGQYKRZRmPkO0IoHUjXTqgPpvcice--CuDrmQjSMjI=w500" /></a><br /><br />And then we were riding into the school.<br /><br /><a href="https://photos.google.com/share/AF1QipOplgdJq8L8IFri7slJTk_sn2WgwptBiUWCKjTUr2KBcLlEZX3ZRNEoirAVT84r3Q?key=WElHQS1OajQ3ZURyWWZIRXdnZWp2Nk9hWVAzckNB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/shppiQs8xy0eosqp4hlUwXbGRUvUMqVfW8r148fu8tUkmZqttjFSkRVTwYHAt20OaySMJPFwpFCbm0_z7CJ-ATAUKd5oDckp4BwP55fXh44fEYFJ9ko5iofiAYPx-bUeF2O7TfICors=w500" /></a><br /><br />And then we were eating ice cream!<br /><br /><a href="https://photos.google.com/share/AF1QipPwAg2mqGkIs7Ikk7Gd7otPQU0Tqxw_71B6cnXIi67xbohnbWqWdAISlKGMVSTEPQ?key=YnJSZHpEclF4clpxdENoVERJbjB6SUxxRXczRmhR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/bnnDOEWvWtrgbPtLphZVzKR8mZJjdfvNt-HSNpQpUKNFzu5O7Bfjh5jYFsQvoCNaPj023QHYQpe48dhrmXzag1YKeH00oFALMj1jHuawvVdKwbJ3WK_zEwzPQurJ18yL0-TdEuDpOYI=w500" /></a><br /><br />Huge thanks to John, John, and Mark for towing me around all day. And to Redmond Cycling Club for putting on this extraordinary ride year after year. I have so many memories of this event, both great ones and painful ones, but I wouldn't trade them for anything. Here's to doing it all again in 2020!<br /><br />Here are all of my <a href="https://photos.app.goo.gl/YY3GBuRP6uCD2KDV8" target="_blank">pictures and videos</a>.<br /><br />Nutrition (before)<br /><ul><li>water</li></ul><div>Nutrition (during)</div><div><ul><li>4 <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottles</a> each with 1.5 scoops <a href="https://www.hammernutrition.com/products/fuels/perpetuem" target="_blank">Perpetuem</a>, 1 scoop <a href="https://www.hammernutrition.com/products/fuels/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a>, .5 scoops <a href="https://www.hammernutrition.com/products/supplements/fully-charged" target="_blank">Fully Charged</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/race-caps-supreme" target="_blank">Race Caps Supreme</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/anti-fatigue-caps" target="_blank">Anti-Fatigue Cap</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/endurance-amino" target="_blank">Endurance BCAA+ Cap</a></li><li>1 <a href="https://www.hammernutrition.com/products/fuels/hammer-bar" target="_blank">Hammer Bar</a></li><li>2 <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottles</a> each with 2 <a href="https://www.hammernutrition.com/products/fuels/endurolytes-fizz" target="_blank">Endurolytes Fizz</a> tablets</li><li>lots of fruit (melon, grapes, orange slices), 2 chocolate croissants, chocolate chip cookie, half of a peanut butter and jelly bagel, turkey & cheese sandwich, potato chips, 12 oz Coke</li><li>1 cup coffee</li><li>water</li></ul><div>Nutrition (after)</div></div><div><ul><li><a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottle</a> with 3 scoops <a href="https://www.hammernutrition.com/products/recovery/recoverite" target="_blank">Recoverite</a></li><li>50 mg <a href="https://www.hammernutrition.com/products/hammer-cbd/hammer-cbd" target="_blank">Hammer CBD</a></li><li>1 beer</li><li>fruit</li><li>sparkling water</li></ul><div>Gear</div></div><div><ul><li><a href="https://thesis.bike/products/the-ob1-original" target="_blank">Thesis OB1 bike</a></li><li>stock Thesis road wheels and tires (30 mm tires with maybe 45 psi)</li><li>Hammer Nutrition <a href="https://www.hammernutrition.com/products/clothing/mens-clothing/cycling-socks" target="_blank">socks</a>, <a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-cycling-bibs-1-1" target="_blank">bib shorts</a>, <a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-ss-cycling-jersey-1" target="_blank">short sleeve jersey</a>, <a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-cycling-wind-vest" target="_blank">wind vest,</a> <a href="https://www.hammernutrition.com/products/clothing/headwear/pace-european-cycling-cap" target="_blank">cycling cap</a></li><li>gloves</li></ul></div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2563279944/embed/dba7537b3db3586f27596aaf648691b131e9c4ff" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Enumclaw, WA 98022, USA47.2042681 -121.9915002999999847.1179646 -122.15286179999998 47.2905716 -121.83013879999999tag:blogger.com,1999:blog-181141920113252505.post-68655081315721869422019-06-22T20:00:00.000-07:002020-04-29T10:00:10.589-07:00Broken Arrow Skyrace 52kI love this picture!<br /><br /><a href="https://photos.google.com/share/AF1QipMhTOf9xPEOmsuEo_k_UjsJB9RbpW1xbtKt72BhY2eZKtInomuWNNYrfmL-dDzVJw?key=bXZOVW5BRThxQTlRM2JUYWh2Wl83VzhaZmJJQ2x3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisn-au3bdSy3tYrjxsfmCJeO-YqLkX0U4g4EspY5haL_EZi9mukU3ACjEz9cPA7N7DG3x8CVJ_6PuIp2gA_CmEoReKiTvawV1JXD0Rp6e7GXDNSvPgh_DGRnAEf20uqbM4_Y8QqOXZysYg/w350/" /></a><br /><br />I'm jumping to ring the cowbell at the finish of the <a href="https://www.brokenarrowskyrace.com/52k" target="_blank">Broken Arrow Skyrace 52k</a> in <a href="https://squawalpine.com/" target="_blank">Squaw Valley</a> while holding my phone so I could film my run to the finish. I'm not crying, I am tired, and I'm very happy.<br /><br /><a name='more'></a>I usually travel to races alone but this time a ton of friends and <a href="https://www.facebook.com/shelleyharmancriminale" target="_blank">Shelley</a> were there too. Also running today were <a href="https://www.facebook.com/aaron.ostrovsky.9" target="_blank">Aaron Ostrovsky</a> and <a href="https://www.facebook.com/profile.php?id=595991265" target="_blank">Seth Davis</a>.<br /><br />This race started at 7:00 AM which was very reasonable! Especially considering that we were staying in the <a href="https://www.squawvalleylodge.com/" target="_blank">Squaw Valley Lodge</a> and our room was about 100' from the start line. :) I still stuck to my normal routine of sleeping as late as possible, skipping breakfast, and showing up as relaxed as possible. A 5:30 AM alarm was pretty luxurious considering I usually wake up at 4:30.<br /><br />The night before I laid out all my gear and nutrition, pinned on my number, and all I had to do after getting out of bed was fill my bottles with water and drink some tea.<br /><br />ASIDE - my strategy of not eating prior to a race (or big workout) is not random, it's based on the <a href="https://www.hammernutrition.com/media/downloads/SOS.pdf" target="_blank">Hammer Nutrition SOS</a> (Secrets Of Success) manual. I have been VERY (and pleasantly) surprised by how much of a difference this has made for me. I don't consume anything for three hours prior to a race and as soon as the race starts I start to consume liquid fuel. Pure gold.<br /><br />My strong suit this year and last year has been pacing. I'm getting older and slower but by being more intelligent about my pace and optimizing my time at aid stations, etc. I have managed to record some PRs lately. I'd be lying if I said this was not pretty addictive! One big key to my pacing has been my <a href="https://www.stryd.com/" target="_blank">Stryd running power meter</a>. Which I forgot at home. Damn! I realized this on the flight here three days ago and had not been at peace with it until this morning. When you have been relying on a tool and that tool is not available, it can throw you for a loop. But then when I realized that the altitude would probably render my "normal" power numbers useless and I was more relaxed. So today I was going old school and would run by feel/perceived effort. I did have my heart rate strap but again, at this altitude, I was not sure if I could rely on the numbers.<br /><br />I walked to the start and miraculously found both Aaron and Seth. We took the obligatory start line selfie.<br /><br /><a href="https://photos.google.com/share/AF1QipPYXNdD-2PDPPXD7PbBB1mcdXdtF4FG8b75epBHchNJ4lA9QsLkDqZrx9WcAaFF0w?key=dlgzVWZnc2J4b3pCYnF6c29NTmNJc0ZpUlJha1NR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/bw6WZFDHHOQ8FGhAJBn53mFrFrZ2ympE4Yge12G50ia8fkVGtIeUreItM5WN2jKd3Ufi4hput5VpzyIbpz6X4uQ04cyydncqCALX63T9xyt0wpaYJpe7dH_tIV1hoyEq-M3oTVk8wdc=w500" /></a><br /><br />3, 2, 1, go!<br /><br />The start was on the other side of the village so the first thing we did was run through the heart of the Squaw Valley resort.<br /><br /><a href="https://photos.google.com/share/AF1QipOZ4Ynfti7CykGRy-gjWLvUPL5KDpzsj7ZMNTwRpNuUZFizWziQZYLZ7WzXSM0dmg?key=Vlhva3JaOGRBSDQ4X0RkSUFvdU9EcUpub3lkVXJR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/UJbytNFRNL0vGKU3_WdRWW0d0rDyFAT_3fMzCs66R-tYxmdGD_PBgUHjbzSUyXT6ejLWxeLVGsWqzmLdaf1S2whFKYpA65pWpBZMLcKgqMESiAeacnR2Tl2oY_NYLIsBvAkD0GudzMw=w350" /></a><br /><br />This was pretty cool! For a few seconds it felt like we were in Chamonix at the start of <a href="https://utmbmontblanc.com/en/page/20/utmb%3Csup%3E%C2%AE%3C-sup%3E.html" target="_blank">a much bigger race</a>.<br /><br />Yesterday at the <a href="https://martin.criminale.com/2019/06/broken-arrow-skyrace-vk-vertical.html">VK</a> I learned a valuable lesson. Wear sunglasses (which I also forgot at home) when on the snow! Lucky for me the <a href="https://www.sportiva.com/" target="_blank">La Sportiva</a> tent was giving them away for free and I was more than happy to wear these bright yellow shades today. They really saved my bacon!<br /><br />I was told the first mile or so of this race is the same as the start of <a href="https://www.wser.org/" target="_blank">Western States.</a> So now I guess I have run a tiny piece of that famous course. :)<br /><br />The beginning of this race heads up the ski slope for a bit and then dips into the woods. There was snowmelt running down and across the trail on the ski slopes so your feet got a little wet if you were not careful but it wasn't a big deal. What was a big deal was Aaron. I had hoped that we could run together today but he kept easing up the trail and would pass people when I felt like I was already going as fast as I wanted to. Seth was already gone up the trail.<br /><br />In the woods I got stuck behind some slower runners for a while and when I finally worked my way past them there was no one in sight in front of me. Darn. But I knew better than to force it so just ran my pace which was a little faster than those folks I had just passed. After a while I saw Aaron up ahead, apparently he was also stuck behind some slower runners. :) For a little while, we were running together again.<br /><br />But that didn't last long. As we hit the first big hill, I pulled out my phone to take a picture. Aaron said something like, "Get me...!" and ran ahead. I did get him, and that's the last I saw of him. :)<br /><br /><a href="https://photos.google.com/share/AF1QipPjeTneHzPNudn8ZPFH0djYcT2RbhM6VWDzKprUvRyvR1mlJMkzLb8vaKVQYLAtng?key=Mjc1S2dwLXZCM2taRmNtR1JBbGxaeFh0NVBkRFNR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/tRlMhZXpbbqvYgYmw7O50-W1qQ-GB62dwNWXv6Fd4KhdeTOMbLE1jpPBFrQx8AKIMJesYqiErRp05_dAVvlzG03A0BZfccXHWpp5521bb-gSw-A64EnUYGmc0bGtz2mEzIAdsjj_tb8=w350" /></a><br /><br />Solo baby! One upside to running alone is I only went my pace. But I did miss the company.<br /><br />Once you start climbing in this race you don't stop for a long time. There are a couple of descents sprinkled in the climb but it's pretty much up. And up. And then you use a fixed rope. And another. And then you climb a fixed ladder. #skyrunning<br /><br />Whew! It's logical I guess, but about 90% of the climbing in this race is in the first half of the loop. There is only one climb of note in the second half of the course. And if you ran the VK yesterday, hello! You get to do most of it all over again. Twice. But no complaining, this is what I came here for.<br /><br />I finally made it to the top of Squaw Peak. which is about halfway through each lap.<br /><br /><a href="https://photos.google.com/share/AF1QipMfUpoAu77UOW6V0rRBhsWMh4r8rc82TuxmHbLEcLfsj6OzzVTbtaBrf03uYXTzbw?key=RVNPMENpM191M2lEejg4RlhGTHBaYlNOekxIcHJn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/tQuBV0ay_BMWUWuoZWOzayxY0fUIAP3twlovieOq-8k89wRdJ9YVcqztHvlDbz7kjF2ZyZwt6F-d6UD5Q8qyqlvglDx5I-4smIPGBr4BgMwbmwe70_zd_LeVrDB6gJMBO0m_iq6IjL4=w350" /></a><br /><br /><a href="https://photos.google.com/share/AF1QipOHIn4RPP8233J-H2LHz5lzXZnZ5z6lGsA1KWJ8O7q9YaRJ4Yq4B8x_OZrrK4Lhgw?key=eVItdHdaLWJCekhTNDZEMjQ2OE5jMXJ1OTFGbUxB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/FFBSYIYDwe7oS_L8lL6mfVyEQwOMkp1r_QZtSsrZlxMDDauco3WA_7-tjE1BcKQGpaWLOHVFlVOXB_6HaaS7YF4vqBJyIQA4CR06_fkLfzF6xghyPhf_8hzbPqiD7vSwfy_w1kHT2PY=w350" /></a><br /><br />After you crest the peak you run across a small plateau, descend a bit and then run this long traverse across the top of several chairlifts. During the first lap there were hardly any people up here but during the second lap I was dodging around skiers and snowboarders constantly. Turns out you could ski for just $5 today! It was pretty funny to be out here in shorts and a t-shirt in the snow and to see all these people staring at me with this, "What the eff...?!" expression. Some skiers did cheer, that was nice.<br /><br />ASIDE - maybe I should just always wear a race number? I like it when people cheer me on.<br /><br /><a href="https://photos.google.com/share/AF1QipNlHqd8SOm5oy8x9doG6Y0ooNs8Q2QpNIPMLsibRCX2H3xJdsne4EEHkSJ-CCccXQ?key=eXd1ZFpnZnVBUlNwYkw2a3ZxVDU1Ul9CYU5xMldn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/2Slt6qFvxoiK_1514I-o2NgcbeyDsikaS7f-A9bZFeDwiNp7vXNoHvDzQ6pGIC_Dm-hpLF15j-zPm79snpvGd9Vaxbk5vW4LW1r2gNId5esYSX2nDd7tu8a7ps4uuYNhJ_TF_ct-1gM=w350" /></a><br /><br />After this traverse, you run down the biggest snow descent.<br /><br /><a href="https://photos.google.com/share/AF1QipObRa3qZqM-wDgC9ycoWzPt85sHHhL4VU_0y5rouskJnOaTlrD0T38_2E7RYGTKeA?key=cGt1WnVCeDY4cGFfekRxUzlDaGpSZFkzTlVwRk9R&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/yqeQTC7nIrp1yskYD1TLui8Yor2ivJJ0ujRuzSF9lH5UPsLeSNf_CpeFgEkj7Ch8qUaXd05wa0FrmfCYwfJtqGHL6_UHs1_FRt9qoQx-v7RytJXlskiPurZE_HlNPvAkLkOztAKuVGo=w350" /></a><br /><br />During the first lap I was being overly cautious on the snow descents but during the second lap I said to myself, "C'mon Martin, you're a skier! Go for it!" And sure enough, I promptly passed half a dozen runners. I also wiped out three times in rapid succession but the falls were no big deal. :)<br /><br />At the bottom of the snowfield you did a 180 and climbed right back up. But then it was about 3.5 miles of descending to the finish. Most of this descent was on a dirt road that had a layer of wood chips on it so you could really go fast as the surface was nice and soft. And there was a section of singletrack to keep things interesting. And one small climb to keep things honest.<br /><br />The first lap was hard and I was dreading the second one just a little. But as I started the second lap I realized that each time I finished a difficult section, it was the last time I would do it so that cheered me up.<br /><br />On this day I was doing fine on the descents but struggled just a little on the climbs. Not an ideal situation when you are in a <a href="https://www.wikiwand.com/en/Skyrunning" target="_blank">Skyrunning race</a>. Thank GOD I had my trekking poles... Not everyone uses these but I swear by them for hilly ultras. On this day I was poling so much and so hard that I got a small blister on the inside of both thumbs! And my lats were a touch sore the following day. But they sure saved my back. Having poles also meant I did not need to grab the fixed ropes! I was able to kick my own steps or use existing ones and use my poles for support.<br /><br />I've gotten in the habit of carrying all of my nutrition and this event was no different. I had my own gels with me and small, ziplock bags of powder that I could dump in my bottles so all I needed from aid stations was water. This strategy has worked out <i>very</i> well for me.<br /><br />Since I usually carry two 24 oz bottles, I only needed to stop for aid twice. #winning<br /><br />I used the aid station at the top of the last descent on the first lap and the one on the climb during the second lap. After that my two bottles were plenty until the finish, I think I finished with half a bottle left.<br /><br />We had such perfect conditions! The views were off the charts but unfortunately, my attention was usually focused on the 5' directly in front of me. I did stop twice briefly just to look around. And I did take a few pictures.<br /><br />After about half a lap the field had gotten very strung out and you had an idea of where you were. And after one lap you had a much better idea. I was running close to this group of five people during the second lap and couldn't make any progress until that last snow descent, here I was finally able to pass them. I also passed a few more people on the last dirt descent but one guy who I thought I had put in the rear view mirror came storming back and sprinted past me with about .5 miles to go. Good for him!<br /><br />The finish of this race is awesome. You can see the base of the ski area for a few miles and there are no surprises so as you descend you have a good idea of how much you have left to run. And people in the village can see you with about one mile to go so the cowbells start ringing and it's a great feeling when you hear them. As I ran down the last stretch of road to the finish I pulled out my phone to make a movie but I could not switch it from camera mode to video mode while on the run so I had to stop for a second within sight of the finish. It was worth it.<br /><br /><a href="https://photos.google.com/share/AF1QipOx5C7IVaoxRShMH0_I8V9FHd4IYoLOKvzel4-DxHuw5Mkhl0EuYz74nOeFattYEw?key=bzlPaktWRjZKZ0FQbThfNm5Hb0xyaHFsREc0S0JB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/GkGjY7n_L0jwnGNx8AptCn9geWBZyTgem1UMbEfhH_N3TTP3ONiRXmokKzLNRpYftKr8wxRUkgap84XbdjHq6rNvzDLouNX_obXbPEaQDjhLvgzyDlYCfOdfAWm5tWpO6qR8bl4-qvo=w500" /></a><br /><br />And Shelley got a movie of me finishing too!<br /><br /><a href="https://photos.google.com/share/AF1QipNUqBk4hon2PDZO-YNH_LGoJDAWl4iXCXJG-teQNbFUqVHAED7BRGbzvKHdvHQLmg?key=MmR3UlNDYXNtcTF0V1gzOUtZU1dPU1IzRFNUTXlR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/NIQvzXx0jCoxJvWVf2P4xl0wtcsLUA1hJ-QcQVUUpodlaN-9gdvb6hJIXJGfUPHJCqgk1fit3Km2je3neSmQ-L4ruc22y7cGrADjZ-3JzU2oVDV-56WXOp0KqeFaH6bjcFToq6CWSTo=w350" /></a><br /><br />Mission accomplished!<br /><br /><a href="https://photos.google.com/share/AF1QipNA5Nv13a6c16s9MAM24mjejrZzI9Gatyf4z3MG2_J__Gjmq5HZ-_Q815jPnMRF_w?key=eUJ2Q2Yya0dRQU11NEpCbFkwd0VzbmlOXzNMSUVn&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8M5Ukt42xXbMWLG7_5cAlc7bq0xH1FOr4DNjc6Oob7LpSyyRXGqA8E6zerOZ-vnh_nGQDWqBtj2g646xQWfmspA5eCfKqf8mi7SyLj4b6Bv36ZSRXroYmkXdtdLpk7mUwrMqOvhk8h-lt/w500/" /></a><br /><br />Venues like this make racing a real treat! I love ski resort villages and being able to hang out so close to the start/finish. Like today, I crossed the line, hugged Shelley, we went for a little cool-down walk, and then I showered and went back to the finish to cheer on other runners. And eat food. And have a beer. Duh.<br /><br />Some takeaways.<br /><ul><li>Skyrunning is what it sounds like, lots of up, down, and plenty of technical terrain. You will do your share of hiking and will probably need to use your hands.</li><li>The vibe at this race is great! So is the race swag and the prizes if you get on the podium.</li><li>Pace yourself! How often have you heard this? Well hear it again. Save something for the second lap. One of my goals was to have enough energy to really run the second descent and I accomplished that.</li><li>Plans change. <a href="https://martin.criminale.com/2019/05/sun-mountain-50k.html">Just one month ago</a> Aaron and I ran almost an entire 50k together and finished within a couple of minutes of each other. Not today. Roll with the changes.</li><li>To my surprise, the altitude did not affect me as much as I thought it would. In fact, I never really thought about it and just ran. At no time was a gasping for breath. For sure I went slower than at sea level but it was not the issue I was expecting it to be. Nice.</li><li>During this race I literally didn't use anything from the aid stations except for water. And I consumed fewer calories and liquid than I was expecting. And I was fine! Probably a bit of an anomaly but this also reinforces the "less is more" Hammer Nutrition philosophy in the <a href="https://www.hammernutrition.com/media/downloads/SOS.pdf" target="_blank">SOS handbook</a>.</li><li>I wore a large vest and carried lots of supplies including an emergency rain jacket and first aid kit. None of this extra stuff was needed today but you just never know...</li><li>Lots of climbing means lots of descending. Make sure you have comfy shoes with enough cushion to survive the downs. Mine were awesome!</li></ul><div>Here are all my <a href="https://photos.app.goo.gl/FzrCb4mra8dh1NMR8" target="_blank">pictures and videos</a>.</div><div><br /></div><div>Results</div><div><ul><li>3rd - Men 50-59</li><li><a href="https://ultrasignup.com/results_event.aspx?did=58564" target="_blank">official results</a></li></ul><div>Nutrition (before)</div></div><div><ul><li>water, tea</li><li>2 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gels</a> 10 minutes before the start</li></ul><div>Nutrition (during)</div></div><div><ul><li>4 <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottles</a> each with 1.5 scoops <a href="https://www.hammernutrition.com/perpetuem" target="_blank">Perpetuem</a>, .5 scoops <a href="https://www.hammernutrition.com/fully-charged" target="_blank">Fully Charged</a>, 1 scoop <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a>, 1 <a href="https://www.hammernutrition.com/race-caps-supreme" target="_blank">Race Caps Supreme</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/anti-fatigue-caps" target="_blank">Anti-Fatigue Cap</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/endurance-amino" target="_blank">Endurance BCAA+ Cap</a></li><li>5 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gels</a></li></ul><div>Nutrition (after)</div></div><div><ul><li>I did not bring any <a href="https://www.hammernutrition.com/recoverite" target="_blank">Recoverite</a> for after this race but then again I wasn't doing anything the next day.</li><li><a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottle</a> with 2 <a href="https://www.hammernutrition.com/endurolytes-fizz" target="_blank">Endurolytes Fizz</a></li><li>various snacks and beer</li></ul><div>Gear</div></div><div><ul><li><a href="https://www.topoathletic.com/mens-ultraventure" style="color: #d000ff; text-decoration-line: none;" target="_blank">Topo Athletic Ultraventure shoes</a></li><li><a href="https://www.stance.com/mens-running-socks-all/constant/crew/#secondary" style="color: #d000ff; text-decoration-line: none;" target="_blank">Stance Run crew length socks</a></li><li><a href="http://www.patagonia.com/product/mens-strider-pro-running-shorts-7-inch/24666.html?dwvar_24666_color=DLMB&cgid=sport-trail-running#start=1" style="color: #d000ff; text-decoration-line: none;" target="_blank">Patagonia Strider Pro Running Shorts 7"</a></li><li><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-short-sleeve-running-shirt" style="color: #d000ff; text-decoration-line: none;" target="_blank">Hammer Nutrition short sleeve running shirt</a></li><li>Topo Athletic Team Running Hat</li><li><a href="https://ultimatedirection.com/pb-adventure-vest-3-0/" target="_blank">Ultimate Direction PB Adventure Vest 3.0</a></li><li><a href="http://www.blackdiamondequipment.com/en_US/trekking-poles/distance-carbon-z-trekking-poles-BD112205_cfg.html" target="_blank">Black Diamond Distance Carbon Z Trekking Poles</a></li><li>Garmin fenix 3 GPS watch</li></ul><div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2472221659/embed/a6709886c73a0de22276cb2684647a6a623014ee" width="590"></iframe></div></div>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com01960 Squaw Valley Rd, Olympic Valley, CA 96146, USA39.197607 -120.2354421999999717.239506999999996 -161.54403619999997 61.155707 -78.926848199999966tag:blogger.com,1999:blog-181141920113252505.post-17304311874357649582019-06-21T17:00:00.000-07:002020-04-29T10:00:10.751-07:00Broken Arrow Skyrace VK (Vertical Kilometer)A Vertical Kilometer never fails to impress, and the <a href="https://www.brokenarrowskyrace.com/vk" target="_blank">Broken Arrow Skyrace edition</a> didn't disappoint. Per <a href="https://www.wikiwand.com/en/Skyrunning" target="_blank">Skyrunning rules</a>, these events gain 1,000 meters in no more than 5k, must be above 2,000 meters and the incline has to exceed 30%. #vertisreal<br /><div><br /></div><a href="https://photos.google.com/share/AF1QipNytZIDDeTNoH2sOIjn4xe4_XLVZKmT75RtQKytddRHYcSUWsSMNemHP4ml1LB3oQ?key=RWxvN2RRN2JWWGJCbEd1d05VYXRGMXBTaTBGM3pB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/zpuqJ4v0ugxO1kN_wJBpA_euc8_9obe3MbnUVWtXW_Cfk33Ml7f0Kdn2euZkEB0CwGI1JBsyX1ONR4mJYogWiIDnbnxujEJdMKTj5ZcptTC5ciL1v_Lk9AKq4b8YlXUNAyTzGRr3iwQ=w350" /></a><br /><br />If you go to any high alpine ski area that has a peak above treeline and find the most direct route from the base to the top, you get the idea. Most of the time you are not on a trail.<br /><br /><a name='more'></a>I have only ever run one other VK, that was at the <a href="https://martin.criminale.com/2015/09/lone-peak-vertical-kilometer.html">Lone Peak Vertical Kilometer</a> which was part of <a href="https://runtherut.com/" target="_blank">The Rut</a> back in 2015. Looking back on that run report I packed a camera and took pictures! Hahaha...<br /><br />These events take me roughly one hour to complete so I didn't need to carry anything with me. We were allowed one drop bag for the top which is always nice as you might be freezing once you finish and you always want a drink and snack.<br /><br />The start time was 11:00 AM which was great! I could have a real breakfast without getting up at some insane hour and let it digest. What a treat as I usually never eat prior to a morning start.<br /><br />Here I am leaving our room about 45 minutes prior to the start.<br /><br /><a href="https://photos.google.com/share/AF1QipMj5vp-1_x4RtPX4G4fvmzQ9CxryTM50hew4UkUKcldkZ1p7ar2sVKEOT5iPXgACQ?key=Y3JxM1hydWpsNXI0ZFZFanJwOFN1aTNQcnZRTjNR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/OMLd0DngXNiYd9M__UAyPJfCKw3mEQSs6-6eEKxil7y4220F44eMafGA0BaGagZcWTxY4nOdGrix2C2QWOGixAhB0UtnTzq-ts7d_p75vkK4xd8YjYb1fZmLqL-8_Ydh1Oivlf7Twys=w350" /></a><br />[Photo credit Shelley Criminale.]<br /><br />I have never taken so little with me to a trail race! Those poles weigh less than a full handheld bottle.<br /><br />You know what's crucial prior to a short race like this? Warming up. You know what I hate to do? Warming up. I know, such is my life. But I forced myself. I jogged up a dirt road from the base of the ski area and threw in a few accelerations and a few stretches of walking to recover. I knew it was going to suck but I also knew I would feel better when I was done. I was right on all counts. And I was glad I warmed up.<br /><br />The start of these events is always spectacular. The gun goes off and a herd of people charge up the mountain. It's pretty funny looking.<br /><br /><a href="https://photos.google.com/share/AF1QipO-vUl9ZcnkYcGGB4ohlZ-Vt9kj6siAa2mfGbQ3C8tHsu2i7LH3jO_mag-fmFyM_A?key=Z0I4ZkN0MDByLWFHUlZWVHhPdHM4d01ST09iMVZ3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/3J7yeVSIRA8mRgklhXfpRSzNEFBJbUbsz52-qmiNRrGdo8jp_u_CHBWhxubjjV99cSHxDNDDJEEPi4wOaR9dougRN9CQeAKTY7ec2adkJs1q94k48Z8Cv57IY3Wvli-LNLvO_x_BsrU=w500" /></a><br />[Photo credit Seth Davis.]<br /><br />We ran up a ski slope, up some cat tracks, there was actually a small descent halfway up, and then we hit the snow. The snow slopes were so steep that the organizers had fixed some ropes with knots so we could pull ourselves up. Turns out the snow was just soft enough for me to kick my own (tiny) steps and so I just used my trekking poles and never grabbed the rope. I was able to pass a few folks on this section.<br /><br />The last part of the climb is on rock/shale. It's not loose but it is steep and just before you get to the summit there is a fixed ladder with a handrail that you need to climb. I was pretty winded by this point and so needed to grab the handrail just for safety.<br /><br />Once you step off the ladder there were about 20 steps that had been dug in the snow and then a 50' sprint to the line.<br /><br />Here I am coming off the ladder putting my pole back on.<br /><br /><a href="https://photos.google.com/share/AF1QipN-TXA3RBMU0YXZdi3BJeHdudEJqAX8SyNxNGciqM1lNeuFsTdbBO60vvHuzyoDiw?key=UlZ0MW9rcFlya3I5TEo2MEx4cDJhNnM4TU5RWXBn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/CVxoaYlF59cBccrpycYpHAAZw5mrsSIygmTdRSeLLaCKgBKzfWatCsSW3tT6LjF4d_wR-IjQVXN9WQmyg_qC5khXkD7hcHj998XZl46Pxfr-JybxrRf5uuNWrNanQ-GNnUHFRxRbfWo=w350" /></a><br /><br />Once you finish you get to hang around and cheer on other racers, that was cool! Luckily the weather was cooperating and I was not freezing. This was especially nice as our drop bags were not actually at the finish, they were over a hill and down by a saddle which was about .5 miles away. Okay today but that would sure suck if the weather wasn't perfect...<br /><br />I wasn't at this race alone, <a href="https://www.facebook.com/aaron.ostrovsky.9" target="_blank">Aaron Ostrovsky</a>, <a href="https://www.facebook.com/andrea.d.ostrovsky" target="_blank">Andrea Ostrovsky</a>, <a href="https://www.facebook.com/hollyleewalker" target="_blank">Holly Davis</a>, and <a href="https://www.facebook.com/profile.php?id=595991265&eid=ARA91y4C9KtV9u_JTYqL9dv_Pecuz7ogh0w_o_-tCOsMtJKfUgERzTC6TiIz_97yj5ozdWp_HLSoLH1N" target="_blank">Seth Davis</a> were here too. After collecting Aaron and Andrea we headed down to the drop bags.<br /><br /><a href="https://photos.google.com/share/AF1QipM7mTmgoGJgkVadF_4EKERRzoC9JGPAaFqJrCOYawbrYfgJ8_8CGI2doGvu_ImNhA?key=ekJkV291WDRqQ3JUZWpMb0VVeDhOdUVzLWhiREhR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/oidTjI65l_xjtKeXXD0JVDKsWUy7N-0oB_wxd0_DEZg2YO9Qat39haE_XLooloWikBwthnGQ1lMDNy3KW6BxMsTb7teZS2qAEtSl9QT-esZNz6zgO33q45kIPdFxWoNDAn3hdeJ9KuM=w500" /></a><br /><br />Then we were on snow.<br /><br /><a href="https://photos.google.com/share/AF1QipP3pjNUfBLwgRlIRXkppc_S3bkaLX0EmxD1PaQHunhUao_6ySPkEmjDbxatXeLKWQ?key=RENtUjZ6YVhxVkxxVlVnZlB5UEdkWkR3LTB2WjB3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/wBF6rbQ3gCbElv22aZt1zqroq2QsHP4lwrimgmXoAIFzl_eq_lzjKC0O0Nzr0xOvtc-FONvSWiyPXeYBI1XlXgA7_qHAk39ipRv4-lStk7_RPNRMU4tFcWR_1q99FWeEKh7ZSjF8Ze4=w500" /></a><br /><br />The path to the gondola took us across one ski slope and then down another. WHAT FUN! Just before we ran down we bumped into <a href="http://mikewardian.com/" target="_blank">Michael "of course I'm running all three races this weekend" Wardian</a>. He was so psyched about being on a ski slope with skiers that he asked me to take his picture with some of them. You can see him here on the left in the beginning of the video.<br /><br /><a href="https://photos.google.com/share/AF1QipOhjLmsETUHRXtcHSIh7EMA0nmvvWT8HRTkQGLuiFv84fMJLVJpsdpnbiKb5rQZog?key=bGZFUXFuS1Z1VF8zcmJpNFlPdDZZNjdGZ3JQRDln&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/EmqpHhenUIw4X4hphi3DZugvGxHgCae71divN9GHF9tzR2MlDa0BBEa8dcmCxOsApVqfWc0exr1-HqARje5RPXrT7x-So1z73-80pgphLHujTPo4w5KEP3fYSo4BzFfk5mSBOgur_Ec=w500" /></a><br /><br />At the top of the gondola it was gorgeous! So warm and sunny. We hung out for a bit and I just soaked in the scene. And made a mental note that <a href="https://squawalpine.com/" target="_blank">Squaw</a> is an amazing ski area and we need to come back in the winter.<br /><br /><a href="https://photos.google.com/share/AF1QipM4aHNOS3tY2YuNY6a9_CQsgHAvazrigdJiCNYUPW1OcexDpZDmwOgBkfhJJaZkWg?key=ci1MU19wUFpoaEdSaWFLZWZRMFhWWjR2N0tVQzNR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Z4LJjBtMB7ElmIKEu4EWRlyDBDR2pbsCqxrWQ6ns_v3BmetOcOkwBYDD7qWCl95JgfYvomHnSQ3rBiZxxTEz0AeFQB4ekNZ8qWVQj3Y1WJHFpWUaMK8hiP70AnRVh2ovjzCxlZfpjSFz/w500/" /></a><br /><br />Eventually I reluctantly got on the gondola.<br /><br /><a href="https://photos.google.com/share/AF1QipPAf22q-FKMhcNv3TksUwYsUjFTcOBEFAddgIse-6rVVXtHvoL6AWVeEUL1-VMLxg?key=aC00YWkzU1hVZDJtSkkyZGUydTNzczJ2d1lDb1pB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/cXfI4UsY-Ju_dYSQVQet9_ehM2lz1A1oRg8gYDxl-hWV7AQk5PW7C6RVxZ2kaN08b7Io6xWne1PmSd8sZee-OGGyH7xU8tabyXV0PKAxnFnYQbkDjfgFkrqYsJjyOGFDGTfnCaKeeNI=w500" /></a><br /><br />I recommend this event! The scenery is spectacular, the venue is awesome, the organizers do a super job and there is lots to do in Squaw. Plus, you know ski villages have great bars and beer...<br /><br />What did I learn?<br /><ul><li>Sun on snow is bright! I should have worn glasses and by the time I was on the gondola, I was seriously squinting. Almost everyone else wore them for the race.</li><li>Pacing is important no matter what the distance! I was hiking within 100 m of the start but I also ran lots of sections. It's always better to finish strong than gas half way up.</li><li>You pee a LOT at altitude. Be prepared and budget your time accordingly, you <i>will</i> need to go again just before the start. Also, be sure to hydrate accordingly or you will suffer.</li></ul>Here are all my <a href="https://photos.app.goo.gl/Up8Rrh1TFAmdhTpy8" target="_blank">pictures and videos</a>.<br /><br />Results<br /><ul><li>3rd - Men 50-59</li><li><a href="https://ultrasignup.com/results_event.aspx?did=58563" target="_blank">official results</a></li></ul><div>Nutrition (before)</div><div><ul><li>6:30 AM - 2 hard boiled eggs, 2 bananas, <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottle</a> with 2 <a href="https://www.hammernutrition.com/endurolytes-fizz" target="_blank">Endurolytes Fizz</a></li><li>9:00 AM - <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottle</a> with 2 <a href="https://www.hammernutrition.com/endurolytes-fizz" target="_blank">Endurolytes Fizz</a></li><li>1 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gel</a> 10 minutes before the start</li></ul><div>Nutrition (during)</div></div><div><ul><li>nothing</li></ul><div>Nutrition (after)</div></div><div><ul><li><a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottle</a> with 3 scoops <a href="https://www.hammernutrition.com/recoverite" target="_blank">Recoverite</a> (I had the bottle in my drop bag)</li></ul><div>Gear</div></div><div><ul><li><a href="https://www.topoathletic.com/mens-mt2" target="_blank">Topo Athletic MT2 shoes</a></li><li>Stance socks</li><li>Topo Athletic Team Shorts</li><li>Topo Athletic Team Singlet</li><li>Topo Athletic Team Hat</li><li>Black Diamond Distance Carbon Z Trekking Poles</li><li>Garmin fenix 3 GPS watch</li></ul><div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2469499547/embed/de7945ef77feee56cea39e2c4f7c24f98428e16a" width="590"></iframe></div></div>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com01960 Squaw Valley Rd, Olympic Valley, CA 96146, USA39.197607 -120.2354421999999717.216798499999996 -161.54403619999997 61.1784155 -78.926848199999966tag:blogger.com,1999:blog-181141920113252505.post-4886964615055004992019-05-18T18:00:00.000-07:002020-04-29T10:00:10.913-07:00Sun Mountain 50kI had a big dose of self-doubt going into this race which is kind of funny as I have raced quite a few times in my "career" so you'd think that nerves would be a thing of the past. Well, nothing like setting an aggressive time goal to bring that back in a hurry. :)<br /><br />Luckily it was a perfect day for the <a href="http://www.rainshadowrunning.com/" target="_blank">Rainshadow Running</a> <a href="http://www.rainshadowrunning.com/sun-mountain-50k.html" target="_blank">Sun Mountain 50k</a>. It had rained the day before so there was no dust and it had dried up enough before the start that there was no mud. Just loads of awesome singletrack. It was about 48 degrees when we took off and in the upper 60s at the finish.<br /><br />Did I mention that my sister <a href="https://www.facebook.com/lucca.criminale" target="_blank">Lucca</a> was there running too and that I ended up running almost the entire event with my friends <a href="https://www.facebook.com/aaron.ostrovsky.9" target="_blank">Aaron Ostrovsky</a> and <a href="https://www.facebook.com/simeon.w.ashworth" target="_blank">Simeon Ashworth</a>? Complainers had zero ammunition in other words.<br /><br /><a href="https://photos.google.com/share/AF1QipP5sdtdS7SRxEsiD4ahK9kBBWYApSSleMPINzPyRrOrMKko5oZuTXWpZK_ML6TCdg?key=dVBEMmlfR2dvazJXemg3bHMtUEZ0RHRhQ254MUln&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW8qO5-IVCFd9UUdqQD2X4jLU68CklW6ZWQgsSYOoIjzamLRaUi9jbvxezeL44OlUftaoS7dBH5w1NoU1Lpvf4-ZrDwPLRRT8TGUjd7_jduuuFkZCwyII_WKtfpU6KrjNmNP5Ulf6OmxWE/w500/" /></a><br /><a name='more'></a>I love data! Numbers can be fun but they can also weigh you down. It's been a while since I have done this but sometimes there is nothing better than putting your GPS watch in a box and going for a run with zero technology other than the drawstring in your shorts so they don't come off when you jump into an alpine lake during said run. Anyway, back to the numbers<br /><br /><a href="https://martin.criminale.com/2018/05/sun-mountain-50k.html">Last year at the Sun Mountain 50k</a>, I had a pretty good day in spite of getting injured in the process.<br /><br />2018<br />Distance: 31 miles<br />Time: 4:56:18<br />Average Power: 286 watts<br />Average Pace: 9:33 minutes/mile<br /><br />This year I did not get injured during the run and recorded these numbers.<br /><br />2019<br />Distance: 32 miles (it was a new course and depending on who you talk to it was 1-2 miles longer)<br />Time: 5:08:15<br />Average Power: 281 watts<br />Average Pace: 9:38 minutes/mile<br /><br />Apparently, I am nothing if not consistent. Another interesting tidbit, my watch recorded exactly the same amount of elevation gain both years, 5220'.<br /><br />I have been using my <a href="https://www.stryd.com/" target="_blank">Stryd running power meter</a> for pacing.<br /><br />For all the similarities, the two runs were also very different.<br /><br />In 2018 I strained my calf just a few miles into the run. And in spite of starting with two friends, I was running solo from mile five or six to the finish and really had to focus to maintain my effort.<br /><br />This year I planned on starting with Aaron and then at the start line we met Sim and suddenly we were three. Aaron is fast. Sim is fast. What were they doing with me? I guess I have developed a reputation as someone that is good at pacing their effort. Class is in session. Ready... go!<br /><br />I loved the new course! In previous editions, there were several out-and-back sections and especially in the first one, you were getting bombed by the leaders coming down the steepest descent as you were crawling up it. Not so awesome. This time traffic was always going in just one direction.<br /><br />The aid stations were perfectly spaced, pretty much every six miles. Planning my day was so easy.<br /><br />Early on Sim started to ease up the road but I told him I wasn't going to go that fast this early and he slowed down! How nice. Here we are running early on, Aaron is just behind Sim.<br /><br /><a href="https://photos.google.com/share/AF1QipMc2bcwianXVFwN4BYkdbclRVRlfclivGz-H1Ys_v5b10G-RArkIwiGC0hcS-8gnw?key=NUZ3MlRHQ1YzM00wdmtLbmp4VE40UnVoTWhQV0ZR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/FZVF000CwMjTOMDWLxZQsLIXCYDnlvaBKJA7gMpJbTmwaLLBHnLzNBd32W0jLkoSNlVNKZVg14wdH1tzIwCbKeQ7IYd5PIsN8dQE09-VoTL1h4ImEoiHU24OBeMx91ha_jr8_Pu0bJ4=w500" /></a><br />[Photo credit <a href="https://www.tachifoto.net/" target="_blank">Glenn Tachiyama</a>.]<br /><br />Some things (luckily!) don't seem to change.<br /><ul><li>I have my fueling pretty wired, more about that later.</li><li>It's always so great to see <a href="https://www.tachifoto.net/" target="_blank">Glenn Tachiyama</a> out on the course.</li><li>Starting slow works, more about that later too.</li><li>Shoes matter. I know, right? It is running after all.</li><li>I did not use trekking poles at this event and never have for this run, I guess you could but it would only be for short stretches and then you would be wasting time stowing them. These climbs are not long enough that they blow up my back without poles.</li><li>Running with friends frequently beats running alone.</li></ul><div>As we ran along I usually ended up in front setting the pace. I would glance at my watch (I created a dedicated screen with just power and heart rate) every once in a while and Aaron and Sim would keep me entertained with their endless chatter. Don't get me wrong, it was very nice! I just can't talk that much while I'm running.</div><div><br /></div><div>Based on last year I knew I only needed to stop twice, at the 2nd and 3rd aid station. Turns out Aaron was cool with this plan and I rolled through the Sun Mountain Lodge parking lot (aid station #1) without stopping. I think Aaron and Sim did stop but we are shortly all together again.</div><div><br /></div><div>Since I usually carry all my nutrition (powders and solids) these days, at the second aid station all I had to get was get a bottle of water that I dumped my pre-measured ziplock bag of powder into. Done. Once again we ran out together.</div><div><br /></div><div>Ditto for aid station #3.</div><div><br /></div><div>Just before we got to the fourth aid station Sim and I separated ourselves from Aaron by a few meters. It wasn't much but because I did not stop and both Sim and Aaron did, I suddenly had a gap. From the course profile, I knew it was all downhill to <a href="https://www.outdoorproject.com/united-states/washington/patterson-lake" target="_blank">Patterson Lake</a> from here and then about two miles of rolling trail (just like last year) to the finish. But just because I sometimes know how to pace myself doesn't make the effort easy. :) By this time I was feeling pretty spent. I held off Sim for a mile or two but then he was right behind me again.<br /><br />Here we are running along Patterson Lake.<br /><br /><a href="https://photos.google.com/share/AF1QipOQPuhgHkmg5a9yusphhY0rlRz7HNtWWafKWPP7H7LWahetYo5vkGsIf2PsZLmGgw?key=dlFYUWpMVGpXWmhvZ29QbUgxUXRNT2dNOFRZSGJn&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg10n7SmLKpuicW_QSOjhYqHJTgXg_BG-bsRzxfFIWxL3D0hYFDP4TuUtsnul7TeRi0C-8UeO-5NaRXTqWkFMb5WKUTkftKGyDabXM67E5wgQYT4pZxGzKI3s9HTswMUAO6T45B99utB2_R/w500/" /></a><br />[Photo credit <a href="https://www.tachifoto.net/" target="_blank">Glenn Tachiyama</a>.]</div><div><br /></div><div>If I have a weakness (and rest assured, I have way more than just one), it's mental focus. I can keep pushing, but pushing at <i>maximum</i> effort is just not my style. I run for fun after all so eeking out every last bit of effort is not something I am good at. As we hit the bottom of the descent I felt two things. 1) I was really psyched to be this close to the finish and 2) I was wondering when Sim was going to drop me. To his credit, Sim stuck with me for almost one mile along the lake and then said, "I'm going to see what I've got." and took off.</div><div><br /></div><div>And then I was walking.</div><div><br /></div><div>Sometimes when the elastic snaps there is no reattaching the tow rope.</div><div><br /></div><div>But I didn't totally fall apart, I just slowed down a little. And after walking for two short stretches I was able to jog it in. And behind me, Aaron finished strong! Turns out he was just struggling with the gradual climbs and on the shorter, steeper stuff and on the descents he was doing just fine.</div><div><br /></div><div>Sim finished in 5:06:58 (15th overall).</div><div>I finished in 5:08:15.</div><div>Aaron finished in 5:10:03.</div><div><br /></div><div>Turns out Aaron even passed one guy in the last couple of miles to grab that 17th spot. So. Freaking. Awesome.</div><div><br /></div><div>Talking to both Aaron and Sim, I think this is the fastest they have run at this course if you grant that this edition was longer than the previous ones. And although I have beaten them both in ultras in the past, I'm guessing that won't be happening again soon after this pacing "lesson". I suppose that's the price you pay for friendship. Hahaha. I'm only partially kidding. :)</div><div><br /></div><div>I learned and reinforced some things at this run.</div><div><ul><li>Chafing is not fun. Luckily I don't usually suffer from this but wanting to play it safe and after a friend turned me on to <a href="https://www.nexcare.com/3M/en_US/nexcare/products/catalog/~/?N=4326+3294529207+3294631562+3294857497&rt=rud" target="_blank">Nexcare Flexible Clear Tape</a> I tried some on my nipples. It's the bomb. I didn't even notice it was there and it sticks really, really well. I now have a roll in my gear bag all the time.</li><li>For the "nether regions" (that's "sack and crack" for those who are guessing), my favorite remedy is <a href="https://squirrelsnutbutter.com/collections/anti-chafe" target="_blank">Squirrel's Nut Butter</a>. This stuff is all natural, does not make you smell like a chemical factory, and it stays put. One application is all I have ever needed, even in a 100-mile run.</li><li>About halfway in my vest started to wear a groove in my neck. It felt like the rigid cycling bottles I like to use were bouncing around way more than usual and the two straps in the front that close the vest were already as tight as I could cinch them. It suddenly dawned on me that this vest has another adjustment system and I was able to find it while running and in about 30 seconds had solved my problem. Nice! Thanks for making shit that works <a href="https://ultimatedirection.com/" target="_blank">Ultimate Direction</a>.</li><li>Don't take chances with nutrition or shoes. It has taken me about two years to dial in my liquid fuel for ultras and now it works so well. I also opted for some shoes with a bit more cush than what I have used in the past since this course is 1) very runnable and 2) does not have any sharp rocks. My <a href="https://www.topoathletic.com/mens-ultraventure?color=34" target="_blank">Topo Ultraventure shoes</a> were so comfy. The only reason I took them off at the finish was to jump in the lake.</li><li>I miss running with my sister. <a href="https://martin.criminale.com/2017/05/sun-mountain-50k.html">We ran this course together in 2017</a> and it was a super experience. Doing another ultra together has become a priority.</li></ul><div>Huge thanks to both Aaron and Sim for trusting me with pacing duties! I don't think we started with this as a plan but it worked out that way to the benefit of all of us.</div></div><div><br /></div><div>Here are all my <a href="https://photos.app.goo.gl/Tcdt1c5Bvez1bqX39" target="_blank">pictures</a>.</div><div><br /></div><div>Results</div><div><ul><li>1st - Men 50-59</li><li>16th - Overall</li><li><a href="https://ultrasignup.com/results_event.aspx?did=60385" target="_blank">official results</a></li></ul><div>Nutrition (before)</div></div><div><ul><li>one cup coffee</li><li>2 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gels</a> 10 minutes before the start</li></ul><div>Nutrition (during)</div></div><div><ul><li>4 <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottles</a> each with 1.5 scoops <a href="https://www.hammernutrition.com/products/fuels/perpetuem" target="_blank">Perpetuem</a>, 1 heaping scoop <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a>, .5 scoop <a href="https://www.hammernutrition.com/products/peak-performance/fully-charged" target="_blank">Fully Charged</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/race-caps-supreme" target="_blank">Race Caps Supreme</a>, 1 <a href="https://www.hammernutrition.com/products/peak-performance/anti-fatigue-caps" target="_blank">Anti-Fatigue Cap,</a> 1 <a href="https://www.hammernutrition.com/products/peak-performance/endurance-amino" target="_blank">Endurance BCAA+ Cap</a></li><li>4 <a href="https://www.hammernutrition.com/products/gels/hammer-gel" target="_blank">Hammer Gels</a></li><li>2 pieces of watermelon</li></ul><div>Nutrition (after)</div></div><div><ul><li>3 scoops <a href="https://www.hammernutrition.com/products/recovery/recoverite" target="_blank">Recoverite</a></li><li>50 mg <a href="https://www.hammernutrition.com/products/recovery/hammer-hemp" target="_blank">Hammer CBD</a></li><li>4 pieces of pizza</li><li>1 cookie</li><li>2 beers [Porter! There was an incredible selection this year.]</li><li>water</li></ul><div>Gear</div></div><div><ul><li><a href="https://www.topoathletic.com/mens-ultraventure" target="_blank">Topo Athletic Ultraventure shoes</a></li><li><a href="https://www.stance.com/mens-running-socks-all/constant/crew/#secondary" style="color: #d000ff; text-decoration-line: none;" target="_blank">Stance Run crew length socks</a></li><li><a href="http://www.patagonia.com/product/mens-strider-pro-running-shorts-7-inch/24666.html?dwvar_24666_color=DLMB&cgid=sport-trail-running#start=1" style="color: #d000ff; text-decoration-line: none;" target="_blank">Patagonia Strider Pro Running Shorts 7"</a></li><li><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-sleeveless-running-shirt" style="color: #d000ff; text-decoration-line: none;" target="_blank">Hammer Nutrition sleeveless running shirt</a></li><li>Topo Athletic Team Running Hat</li><li><a href="https://ultimatedirection.com/race-vest-4-0/" style="color: #d000ff; text-decoration-line: none;" target="_blank">Ultimate Direction Race Vest 4.0</a></li><li>Garmin fenix 3 GPS watch</li><li><a href="https://www.stryd.com/" style="color: #d000ff; text-decoration-line: none;" target="_blank">Stryd Running Power Meter</a></li></ul><div><a href="https://www.stryd.com/powercenter/run/5068755792429056" target="_blank">Stryd power file</a></div><div><br /></div></div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2378628775/embed/c89f6f4b613e21a534e09399e9be65b8d6e0c8f6" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Patterson Lake Rd, Washington, USA48.450241 -120.2394911999999748.365991 -120.40085269999997 48.534490999999996 -120.07812969999998tag:blogger.com,1999:blog-181141920113252505.post-1994014780607539542019-04-27T16:00:00.000-07:002020-04-29T10:00:11.073-07:00REVEL Mt Charleston Marathon<a href="https://www.runrevel.com/rmc" target="_blank">REVEL Mt Charleston Marathon</a> baby!<br /><br />Oh man, <a href="https://www.marathonmaniacs.com/" target="_blank">some people</a> sure do LOVE their marathons... and apparently a ton of people also love downhill marathons since qualifying for prestigious events like <a href="https://www.baa.org/races/boston-marathon" target="_blank">Boston</a> or <a href="https://www.tcsnycmarathon.org/" target="_blank">New York</a> is such a big deal. Hence the REVEL series where every single event seems to lose elevation. This particular event loses FIVE THOUSAND FEET. I know, right? #mindblown<br /><br />I signed up for this not to go PR hunting, rather I figured a long, downhill run would be great training for big trail races. Turns out it was. And I did get a marathon PR...<br /><br />Also, <a href="https://martin.criminale.com/2019/03/mercer-island-half-marathon.html">just a few weeks ago</a> I said I had run my first road race in years, now I have run two in the same year!<br /><br /><a href="https://photos.google.com/share/AF1QipO4VJD6EsUJ4DH_z8n-BUesQWLzA_MCbW74l5PVTOkF8gaYTKbAdbc3_X07ODknNQ?key=cWtTcDVSUlNvU3hQR2d0MG1GQ1pqaWJhdWlITDh3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/MYztzhjvVcyPsLD86m5z2FAfM2SKR-Dg_rDwwFgdG8m6x-bkW4zhFbne4exenNS7VrcleEIZ2pdCtSb1zhIH-kbdSNjyIbLhpIfGoTiHes0qzPU0d9uYLAdy-3ZDvTFTMtUjoXWDKPA=w350" /></a><br /><br /><a name='more'></a><rant><br />I'll just get this out of the way right now. If your race is so freaking popular that you need to keep tweaking the qualifying time, why don't you require people to qualify on a similar course? Similar in terms of distance obviously, but how about also similar in terms of elevation lost or gained? Seems so basic to me and I don't even play a race promotor on television...<br /></rant><br /><br />And yes, I know those rant tags are an old (and tired, and worn out) joke, but so am I. Suck it.<br /><br />I was worried that since this race is just outside of Las Vegas it would a scorcher! I needn't have. Not only were the temperatures really comfy (48 degrees at the start and about 75 degrees at the finish - for me anyway), the pre-race announcement said that in past years they have had snow at the start! Yes, it did climb up into the low 90s later in the day but unless you are going to take over four hours and assuming you have a hydration plan you should be good.<br /><br />Still, the organizers didn't take any chances. The start time was 5:30 AM. And since you need to get shuttled up to the top of <a href="https://www.gomtcharleston.com/" target="_blank">Mt Charleston</a>, the bus from town leaves at 3:30 AM. After some rudimentary math, you'll understand why I had to set my alarm for 2:00 AM. Ouch. Of course being in Las Vegas I briefly entertained the thought of not going to sleep at all... luckily that didn't last long. I think the "nap" I got was the smart call.<br /><br />So here was my morning.<br />2:00 AM - wake up<br />2:30 AM - grab a Lyft to the shopping mall where you can catch the shuttle<br />3:45 AM - board the last possible shuttle bus so I don't spend needless time shivering at the top<br />4:30 AM - arrive at the start, realize it is not totally freezing and do a little happy dance<br />4:45 AM - get in line for the porta-potties, because, well, they tend to get busy<br />5:15 AM - put my warm clothes in my drop bag and toss it into the bag truck<br />5:20 AM - eat my gels and saunter over to the start<br />5:25 AM - hem and haw a bit about which pacer to follow...<br />5:30 AM - start running<br /><br />Pro tip: for a downhill marathon, there are a few (read: more than two) significant "little" climbs in the first half of this course. It is not all downhill in other words.<br /><br />Oh man, I felt great! Running downhill is fun!<br /><br />My plan was to shoot for sub 3:10 but as the 3:05 pacers (there were a pair of them) slowly eased past me my plan changed. :) I know, classic. But in my defense, I have never run a marathon with this much elevation loss so didn't really have a good idea of what I could do or could not do. Plus, I have only ever run two marathons for a time in my life. <a href="https://martin.criminale.com/2012/12/the-balanced-athlete-loop-lake-marathon.html">The first was WAY back in 2012</a> and <a href="https://martin.criminale.com/2016/08/super-tunnel-marathon.html">the second was in 2016</a>. Suffice it to say that my marathon pacing was one big, fat guess.<br /><br />6:30-6:40 miles had never felt so good! I could have had a freaking conversation out there. Heck, I could have made a sandwich while I was running. Easy peasy.<br /><br />On the third(?) little climb I felt like running was not quite as easy as it used to be. But so what, right? By this time I had left the 3:05 pacers in my rearview mirror but I was still trying to convince myself that I was being cautious as the 3:00 pacer was nowhere to be seen and while on the downhill RUNNING WAS STILL SO DAMN EASY.<br /><br />Here's another pro tip: the elevation profile of this race is misleading.<br /><br /><a href="https://photos.google.com/share/AF1QipOHi2NMggeNVCUAGbubLcfGJgDa79X0n1tRjzHXGx_wCbG6yPmcdusrZKI7ym-F0Q?key=QTJpZjB6TDlwczRrMmJLUGgxRDRoLVcwQWtSUFl3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDFBU1rIx5AAoKPZ_LCa4DMVb_f8iZTlwldJHCsN4BSL5BeXXxgU_1aJm_r6bXRw5zlc20NyCBJoE74nQqgxeCni2DXMjN_Ka1M2k-kfn_dl40NtrTCDZ18ZB-XWyVRzWIpQ9UvBt5u5G-/w500/" /></a><br /><br />From this picture (which never has enough detail), you might assume (as did I) that the course doesn't really flatten out significantly until about mile 20. Oops, it doesn't feel like that. I could have sworn the grade changed quite a bit around mile 16. And it also sure felt significantly flatter way back when you pass the half marathon start. :( But if you're going to believe science (<a href="https://www.tfes.org/" target="_blank">and who wouldn't do that</a>?), my Strava elevation profile confirms what the race advertises, namely that the course doesn't really flatten that much until around mile 20 or even mile 22.<br /><br /><a href="https://photos.google.com/share/AF1QipOQdsrnOb4J0M2b-DYZghKyhs4T2_zQyAhgpEs7hiaDb27_mzRz_D1i2zVd1L80KA?key=Z09rT0Z6MTRNY0ZRdTY1NVBGNmlFamJBY0szbjRn&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKZ2brGB5Yiv_Xu6SHfnK2B2H19EUJCVIWHxAz67hUY61SgQy48-4Vhiuuu8JfqsQH95Fa-YE_cAPpB3PUP-D2f0d2s2Gi3asUF-CQhj_OR6Xd7nN5Pnw8dqcOHJKMTPjYO4b-D09baBmu/w500/" /></a><br /><br />So be ready for it to feel loads flatter way earlier than you think. Just saying.<br /><br />As I cruised past the halfway point I looked at my watch and I was still crushing it at sub 6:50 pace. But I was starting to get concerned that this wasn't going to last. I decided to turn this into an experiment/training run and see if I could go under 3:00. All I had to do was average under 7:00/mile from here to the finish. :)<br /><br />Well with about six miles to go that still seemed possible but I'll cop to counting one or two proverbial chickens. Then at the mile 23 aid station there is a hill. And I was walking. And I started to feel like I look in this photo.<br /><br /><a href="https://photos.google.com/share/AF1QipMiJOqn5r3vCUC8-kxueHEVuqAc859_YAAgSaAKWqeD2Q7wEzRck5nBp4GEu__ELg?key=ZkNnc2hIYnphX29tOE9kVzBFNDEtTnRobVZDZ2RB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/J7B2lf-yIRAU1jyRKCqzM7MITE3UYCrN991PJm090FQXKqNRwGW2YOf8aMn3ydAza1gM8QJ9lA-M0-7p7h4-gqbARETO8F8wMr9tr0MfnHt6oPdnGZYRH5LKK3erKhXYSpsS8dJDlDw=w350" /></a><br /><br />Rats.<br /><br />But that's what experiments are for, you need to learn. Now I was just trying to fall apart as little as possible/as slowly as possible. Every time I did run I kept telling myself that 7:30 pace or even 8:00 shouldn't be this tough but it was and I could only manage something around 8:30. And I could only run about .25 miles before I had to walk a few steps again. Wow, when the end comes, it can come quickly.<br /><br />Somewhere between this last aid station and the finish the 3:05 pacers passed me back.<br /><br />Finally, I saw the finish line arch which was at most .5 miles away. But even then I had to walk one more time before I could run it in.<br /><br />With about 50 meters to go you do a tight u-turn and I felt one of my legs cramp. Apparently, that finish could not come soon enough. :)<br /><br />Whew! My only regret is that my heart rate strap decided today was a good day to take a vacation. Darn. At least it's not uncomfortable. Otherwise, I had a ton of type 2 fun today.<br /><br />At the finish they took great care of the runners. There was a massage tent, cold/wet towels (I took an incredible feeling sponge bath), lots of cold water/coconut water/chocolate milk, and your number bib included a coupon for one piece of Dominos pizza, one pint of beer, and one slice of pie. I skipped the (sweet) pie. You could hang out pretty much as long as you wanted and then you could collect your drop bag from the start and board a shuttle back to the mall. Which is where <a href="https://www.facebook.com/shelleyharmancriminale" target="_blank">Shelley</a> picked me up. Yeah! No Lyft ride back home!<br /><br />Here I am waiting at the mall in a much better mood than I was with two miles to go.<br /><br /><a href="https://photos.google.com/share/AF1QipM4CYSf8kaMqXHHqFtI_rpFgDbKX6LwR2fEcOQOsQvzJUo26fAaJK--TNzinAWt6Q?key=M0kzSnlSRWtVOEVaRS1XZXFpWWJ0X0dlSi1tS1V3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/6q0BXBkoseSl8Bkza_8YSfN2oxeWhDIys4moTsqkOR_qE1kvy3sma88uAcMpXUVwjx00Y9u3CctRHrk8NdaKjR8MMdpc4540sO9qq9hBo0JrMiIvXN5CPkzHJX3Ei7Sv15IQggAaXk8=w350" /></a><br /><br />And whatever happened to the 3:00 pacer? I never did see him out on the course after the first mile... Turns out he went out way too fast and blew up himself! I heard he finished in around 3:08 or 3:10. I bet there were some angry people. Justifiably in my humble opinion. If you're gonna pace (and thanks to all the people that do!), the time should be verifiably well within your wheelhouse and not some sort of overly optimistic personal goal.<br /><br />Things I learned and reinforced.<br /><ul><li>Don't mess with success! I have been carrying all of my nutrition for every race these past two years and it works. So on this day, I opted for the very un-road racy vest with two big bottles. But you know what? I had everything I needed and never stopped at an aid station. I did cramp right there at the end but I call that perfect timing. :)</li><li>Just because it isn't super hot according to the thermometer, doesn't mean it isn't a tough day. In the dry, desert air, I just don't have a good handle on how much I am sweating because it evaporates so fast. I was going through way more liquid than I thought. I had some good salt stains going on at the finish. I have never seen so many people get a ride in an ambulance because of heat as in this race.</li><li>Hey, it's a downhill dummy! Don't skimp on the cushion in your shoes. Luckily I wore my most cushioned shoes and it was absolutely the right call. I saw some people in ridiculous (read: light and thin) footwear, I hope they didn't regret it.</li><li>Take everything. Who knew the weather was going to cooperate like this? I had sleeves, a knit hat, an undershirt, and even a rain jacket in my drop bag. It's a great feeling when you packed the right outfit.</li><li>If you want to run your fastest here, best to tap the brakes just a little more than you think you need to in the first half, trust me. I'm going to speculate that for most people this course will let you go about 10 minutes faster than a flat one will, plan accordingly with your pacing. And if you end up going 12 minutes faster because you had that much left in the tank, you can thank me later.</li></ul><div>Here are all my <a href="https://photos.app.goo.gl/arsUfZSNrmHcEAFX9" target="_blank">pictures</a>.</div><div><br /></div><div>Results</div><div><ul><li>1st - Men 55-59 (3:04:35)</li><li><a href="https://www.runrevel.com/rmc/results?sort=&race=166511&event=&gender=&division=&search=Criminale" target="_blank">official results</a></li></ul><div>Nutrition (before)</div></div><div><ul><li>water</li><li>black tea with milk (at 2:15 AM)</li><li>a Bonk Breaker bar I stole out of my brother in law's sports nutrition stash (at 2:15 AM)</li><li>2 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gels</a> 5 minutes before the start</li></ul><div>Nutrition (during)</div></div><div><ul><li>2 <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottles</a> each with 1.5 scoops Hammer <a href="https://www.hammernutrition.com/products/fuels/heed-sports-drink" target="_blank">HEED</a>, 1 scoop <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a>, .5 scoop <a href="https://www.hammernutrition.com/products/peak-performance/fully-charged" target="_blank">Fully Charged</a></li><li>3 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gels</a></li></ul><div>Nutrition (after)</div></div><div><ul><li>2 scoops <a href="https://www.hammernutrition.com/products/recovery/recoverite" target="_blank">Recoverite</a></li><li>lots of water</li><li>lots of coconut water</li><li>1 piece of pizza</li><li>1 beer</li></ul><div>Gear</div></div><div><ul><li><a href="https://www.topoathletic.com/mens-ultrafly-2" target="_blank">Topo Athletic Ultrafly 2 shoes</a></li><li style="margin: 0px 0px 0.25em; padding: 0px;"><a href="https://www.stance.com/mens-running-socks-all/constant/crew/#secondary" style="color: #d000ff; text-decoration-line: none;" target="_blank">Stance Run crew length socks</a></li><li style="margin: 0px 0px 0.25em; padding: 0px;">Topo Athletic Team Shorts</li><li style="margin: 0px 0px 0.25em; padding: 0px;"><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-sleeveless-running-shirt" style="color: #d000ff; text-decoration-line: none;" target="_blank">Hammer Nutrition sleeveless running shirt</a></li><li style="margin: 0px 0px 0.25em; padding: 0px;">Topo Athletic Team Running Hat</li><li style="margin: 0px 0px 0.25em; padding: 0px;"><a href="https://ultimatedirection.com/race-vest-4-0/" style="color: #d000ff; text-decoration-line: none;" target="_blank">Ultimate Direction Race Vest 4.0</a></li><li style="margin: 0px 0px 0.25em; padding: 0px;">Garmin fenix 3 GPS watch</li><li style="margin: 0px 0px 0.25em; padding: 0px;"><a href="https://www.stryd.com/" style="color: #d000ff; text-decoration-line: none;" target="_blank">Stryd Running Power Meter</a></li></ul><div><a href="https://www.stryd.com/powercenter/run/6685036378456064" target="_blank">Stryd power file</a></div></div><div><br /></div><div><br /></div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2323164174/embed/061f678dcc14142560f61b994ed4066b2b4ebd28" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Mt Charleston, NV 89124, USA36.2571855 -115.6427949000000136.1547625 -115.80415640000001 36.3596085 -115.48143340000001tag:blogger.com,1999:blog-181141920113252505.post-83887665513830741462019-03-24T14:00:00.000-07:002020-04-29T10:00:11.232-07:00Mercer Island Half MarathonI couldn't have picked a better day for a road race. It wasn't too hot, it wasn't too cold, it was dry, I had tons of friends and clubmates running in the <a href="http://mercerislandhalf.com/" target="_blank">Mercer Island Half Marathon</a>, and there were even friends by the side of the course cheering us on. Nice!<br /><br /><a href="https://photos.google.com/share/AF1QipM483Dk0USRAcjqlEqZoA99i0wcejKMmHiIJ2ngFd97IELl2p37yuaFsbI6thfmnw?key=dG9mU3otX0JqYllHcHRsRkNqUzF0R0JCRkdWdDRR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/unJe9QLST1ULxLV6e0o33WFmHgTc5qOzjwfLGfndNLkuYJlnEX-qNpFU_ofn60uGj0a2B62K6IWFL_DGR3kmq0Eq474mdK4ONNwQG8Ef6AX-gEomWRR5DKgBcU6f33x_va0LPOtOjqQ=w500" /></a><br /><br /><a name='more'></a>It has been years since I have run a half marathon or any road race for that matter. I got into ultra trail races specifically because it was not necessarily about going fast and more (for me) about adventuring. Turns out it's still fun to try and go fast every once in a while.<br /><br />Pro tip: Mercer Island is not an ideal course if you want to shoot for a PR, it's hilly! What's funny is I have ridden my bicycle around the island a thousand times and I've even run this loop a couple of times but at race pace, the hills are much more noticeable. :)<br /><br />I rode my bike to the start (of course) and so got to avoid the traffic jam and parking hassle. I was off to a good start. While I was changing my shoes in the parking lot I stumbled on <a href="https://www.facebook.com/wick.wickster" target="_blank">Wick</a>, it has been ages since I have seen this guy and it was super to catch up.<br /><br />My stated goal was to run sub 1:35 but my secret goal was to run 1:30. Don't we all have secret goals? Of course we do, we're human after all. Plus, <a href="https://www.mattdanielsrunclub.com/" target="_blank">my coach</a> was like, "I think you can maintain a 6:55 pace (1:30:40) no problem!" This after us having worked together for a few weeks?! No pressure.<br /><br />I almost took a vest with me... then I realized I was being an idiot (and would look like an idiot) and that this was only 13 miles so I went with a handheld bottle instead. But I still carried all of my nutrition! Some things are best left unchanged.<br /><br />It seemed like half of my running club (<a href="https://seattlerunningclub.org/" target="_blank">Seattle Running Club</a>) was lined up in the front row, these people are legit fast! And there is always a big contingent of <a href="https://www.clubnorthwest.org/" target="_blank">Club Northwest</a> runners at this event.<br /><br />Ready, set, go!<br /><br />The start of this course is downhill so when I first glanced at my watch I was right on target pace. Then it flattens out. I was still on my target pace but we had only run about two miles! Then it kind of drags uphill just a tad. Now I was no longer running my target pace and I was actually feeling like crap! So I slowed down just a little. Another mile or two later and my crappiness had intensified so I slowed down again. :( Not the auspicious outing I was hoping for.<br /><br />As we headed around the island I kept looking for carrots but each one either ran away from me or passed me. First, it was <a href="https://www.facebook.com/trisha.steidl" target="_blank">Trisha Steidl</a>, then this tattooed woman in a Club Northwest singlet that everyone knows except for me. Then some guy in a red singlet. By this time I felt like I was just jogging along except I was still massively short of breath. How is that even possible?<br /><br />Finally, about halfway around the island, I saw this man in front of me that appeared to be in my age group. I resolved to (hopefully) not to let him drop me. Motivation!<br /><br />The only problem was he would fly down every descent! On the climbs, I would slowly real him in and then he would repeat this surge on the next downhill and open up a gap again. In my mind, I fancy myself a reasonable descender so this was baffling to me. But I guess pavement and technical trails are not the same things. And, I'm probably not as fast going downhill as I think I am. :) As we got closer to the finish I kept visualizing the course up ahead so I would know when we got to the last significant climb. I finally resolved to make my "move" on the second to last hill, the one that takes you up and over I-90.<br /><br />The approach to this climb is a long downhill so I pushed a little more not to let this guy get too far ahead of me. It worked and we started the climb less than 50' apart. And by the top I had a big lead. Whew! One more short descent, and one more short climb and I was done. On this last hill heading up to the Mercer Island Community Center I heard <a href="https://www.facebook.com/ben.luedke" target="_blank">Ben Luedke</a> cheer me on, that was awesome!<br /><br /><a href="https://photos.google.com/share/AF1QipNwTB7oLClDAz2leZD_nklcoQzAGRBfrx6rwoxzXMxgDE0KXJUbPURr4Q3iR4VUwA?key=bGxhNk9PTDNhSklVSlpTS1BZdHA2N1Z4V2hvTGNn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/jbXc-FxAvrEkWUV4jNyrMLoBi3032fpKamiH_dgoCvQjXBVjStTr4AkOnmxDgcJ5LAmZu2-zgPBPNePyGu8FQjWDTRleh1nPYjdtr3xniVdUBbtN9fa2pXM5OiOCYqfJxwrkkhM2TIs=w500" /></a><br />[Photo credit <a href="https://cascaderunner.smugmug.com/" target="_blank">Ben Luedke</a>.]<br /><br />I'm not positive if the guy I was racing was in my age group or not but I barely won my age group so if nothing else he really helped push me. Thanks random guy!<br /><br />In the end, it's obvious that I did not slow down nearly as much as I thought I did or I rallied way more than I thought I was capable of in the second half. There's a lesson buried in there somewhere (maybe something like start slow, finish strong) but whatev... :)<br /><br />When I told my sister <a href="https://www.facebook.com/lucca.criminale" target="_blank">Lucca</a> about my run, she let me know this race was her first running race ever. At that race my mother <a href="http://www.criminale.com/ulrike" target="_blank">Ulrike</a> was pacing Lucca. Ulrike was pretty fast in her own right and <i>very</i> well known in the running community. As they would run past supporters and friends and volunteers people would say things like, "Ulrike, what are you doing way back (in the pack) here...?!" It did make me smile.<br /><br />The bike ride back home felt wonderful.<br /><br />Here are all my <a href="https://photos.app.goo.gl/rPhrgukzknfVB21LA" target="_blank">pictures</a>.<br /><br />Results<br /><ul><li>1st - Men 55-59 (1:30:43)</li><li><a href="http://onlineraceresults.com/race/view_race.php?submit_action=select_result&race_id=67829&re_NO=240#racetop" target="_blank">official results</a></li></ul><div>I was just 1:10 ahead of 2nd place and my average pace was 6:56. Way to work the tea leaves coach.</div><div><br /></div><div>Nutrition (before)</div><div><ul><li>water</li><li>1 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gel</a> 10 minutes before the start</li></ul><div>Nutrition (during)</div></div><div><ul><li><a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottle</a> with 1.5 scoops Hammer <a href="https://www.hammernutrition.com/heed-sports-drink" target="_blank">HEED</a></li><li>1 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gel</a></li></ul><div>Nutrition (after)</div></div><div><ul><li>2 scoops <a href="https://www.hammernutrition.com/products/recovery/recoverite" target="_blank">Recoverite</a></li><li>water</li><li>half a doughnut, but it was gross so I didn't finish it</li></ul><div>Gear</div></div><div><ul><li><a href="https://www.topoathletic.com/mens-fli-lyte-2" target="_blank">Topo Athletic Fli-Lyte 2 shoes</a></li><li><a href="https://www.stance.com/mens-running-socks-all/constant/crew/#secondary" style="color: #d000ff; text-decoration-line: none;" target="_blank">Stance Run crew length socks</a></li><li>Topo Athletic team shorts</li><li>Craft Extreme Short Sleeve Baselayer</li><li><a href="https://squareup.com/market/seattle-running-club/item/mens-racing-singlet" target="_blank">Seattle Running Club singlet</a></li><li>Brooks gloves</li><li>Topo Athletic Team Hat</li><li>Garmin fenix 3 GPS watch</li><li><a href="https://www.stryd.com/" style="color: #d000ff; text-decoration-line: none;" target="_blank">Stryd Running Power Meter</a></li></ul><div><a href="https://www.stryd.com/powercenter/run/5266037287813120" target="_blank">Stryd power file</a></div></div><div><br /></div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2237970679/embed/629c02f96f6b1ae013b18022130fb82f774da665" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com08236 SE 24th St, Mercer Island, WA 98040, USA47.590158 -122.2273915000000125.607052000000007 -163.5359855 69.573264 -80.918797500000011tag:blogger.com,1999:blog-181141920113252505.post-69230504211134374042019-02-16T20:55:00.000-08:002020-04-29T10:00:11.394-07:00Moab Red Hot 55kThe <a href="https://www.grassrootsevents.net/moab-red-hot/" target="_blank">Moab Red Hot 55k</a> is entirely on a jeep road. There are occasions where said "road" is incredibly steep and/or technical (because that's what jeepers love), and about 25% of this course is on sandstone. If your <a href="https://www.merriam-webster.com/dictionary/raison%20d'%C3%AAtre" target="_blank">raison d'etre</a> is twisty, turny, woodsy singletrack, you might want to pass this one by. That said, sections of this course are stunning! There's nothing quite like running on top of a sandstone shelf that drops off into space on one side. Or running on the <a href="https://en.wikipedia.org/wiki/Slickrock_Trail" target="_blank">Slickrock Trail</a>. I think the main reason I continue to race ultras is just to see new places that I would otherwise never explore so this was a welcome change of scenery.<br /><br />Here I am after finishing, still practicing keeping my eyes open when someone takes my picture. Obviously, 55 years of practice is not enough.<br /><br /><a href="https://photos.google.com/share/AF1QipNZ4wwl3ZiWvP0CwNoAJnZC0ouhBPax_wvmNhhfjv5VJ1Ua_rdXXVu-9L8feS9SVQ?key=ekwwZGV0ZlBHQS1tWmZfQWlzVUR6anJqTmpTNlln&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/GlxglhCvWDbSphQy0s15XqDIEWAdCSdKl5xvAysniTYPNxv--NZr6Z9mnpruIt_MBI3IF7L0jg2bGiyVRGwjZFEXNbK8Y1jGLGl8ZQQDRWJs40kiLr556tpxwP-98E7R-FVZcy5THKE=w500" /></a><br /><br /><a name='more'></a>This race has been on my radar ever since <a href="https://robkrar.com/" target="_blank">Rob Krar</a> got 2nd here in <a href="https://ultrasignup.com/results_event.aspx?did=48215#" target="_blank">2015</a>. And after his comeback from injury on the way to great things like placing in the Leadville 100-mile mountain bike race and then <i>winning</i> the Leadville 100-mile trail race one week later in 2018 kept me thinking about running in Moab.<br /><br />Weather - you can't control it, you can just come prepared. I checked the forecast before packing my bag and it looked pretty cold. When my plane landed Thursday it was DUMPING rain and I'd be lying if I said my moral didn't wane just a little bit... Thank goodness Friday was warm and sunny. Race morning was windy and cold but the forecast was great! I run (pun intended) really cold these days so arm sleeves were not an option but I did ditch my windbreaker, buff, and gloves during this run so no complaints from me even though I was overdressed the last 15 miles. The alternative would have been brutal.<br /><br />This run was one big, long core workout. The sandstone surface is always uneven and you are constantly running along a sidehill. Even on the dirt road, which was either covered in snow or really soft, you rarely had firm, even footing. Pretty much every time I put my foot down I had to stabilize myself and by the finish I was tired and sore in some new places.<br /><br />What an amazing day! We had 100% blue skies throughout, the views were off the charts, and although I have not mountain biked here in about 15 years, some of the Slickrock trails were immediately recognizable to me. The first <a href="https://www.urbandictionary.com/define.php?term=omfg" target="_blank">OMFG</a> moment was after climbing up to the ridge above Hwy 191 and looking over the edge. It was a sheer (concave actually), 800' drop to the ground. I was totally winded from the climb and probably not super steady on my feet so when I noticed the two people next to me who were lying down on their stomachs to carefully peek over the edge I backed off in a hurry.<br /><br />I must have run 90% of this race alone. That's a little unusual. The field was not as large as I expected with around 180 entrants and I started solidly in the middle. Specifically, there were five elites off the front, another large group behind them, me surrounded by just a handful of runners, and then the bulk of the field behind me by a significant margin. After a couple of miles I caught up to two women but they both pulled away from me shortly thereafter. In the middle of the first loop, I ran perhaps one mile with another woman and about nine miles from the finish I ran maybe three miles with a nice guy. So I had lots of time to just look around and I saved my breath.<br /><br />Which was sorely needed! Holy cow. Right from the gun I felt like crap. It was not so much my legs or my heart, it felt like I was completely out of breath! I guess the race did start at 4500' and went up from there but for some reason, I thought this would be no big deal. Wrong. Where does Martin live again? AT SEA LEVEL. I was gasping for air during the first mile (which is all uphill) and even after slowing down it took me 10+ miles to recover and find my gear. It took even longer until I felt "good" again. I have gotten so used to relying on my <a href="https://www.stryd.com/" target="_blank">Stryd running power meter</a> and heart rate to guide my pace and today those numbers were just too fast. As in they looked like I was not stressing myself but I sure was.<br /><br />My goals going into this race were to run sub-6 hours and to hopefully win my age group. Having never run this course it was tough to come up with a time goal but the times seemed fairly fast so I figured in spite of this event being three miles longer, it would not take more time than the <a href="https://martin.criminale.com/2019/02/orcas-island-50k.html">Orcas Island 50k</a> I ran two weeks ago in 5:49. Turns out this is a relatively fast course. Sure, there is a big climb in the middle and there are some technical sections but you also spend a lot of time on dirt roads with moderate grades where people with leg speed can scorch along. Listening to <a href="http://sagecanaday.com/" target="_blank">Sage Canaday</a> (2nd place by five seconds) after the race it sounded like he ran pretty much every step.<br /><br />Like most runners I have several pairs of running shoes. It's funny, some runners spend as much time stressing about what shoes to wear on any given day as a cyclist spends deciding on what bike to ride or what tires to run. I'm lucky that most of the trail shoes I own now have Vibram soles which I figured would be aces on the sandstone. I was right. I'm also lucky that some of the trail shoes I own (the <a href="https://www.topoathletic.com/M-Ultraventure?color=34" target="_blank">Ulraventure</a>) have ample cushion which I figured would be needed for all the running on the rock. And all the running period. I was also right about that. <a href="https://www.topoathletic.com/" target="_blank">Topo Athletic</a> shoes are great because their trail models have traction and other features that are good in the dirt, yet they don't feel slow or awkward on pavement (sandstone in this case). #winwin<br /><br />This is only the third time I have entered an event that was supported by <a href="https://www.hammernutrition.com/" target="_blank">Hammer Nutrition</a> (my nutrition sponsor) and it's a freaking dream! Although I'm in the habit of carrying all my own nutrition these days, it was so nice to know that every aid station had just what I wanted. And I actually got more than just water from one aid station for a change because of this.<br /><br />When I go to races I tend to hurry up and wait meaning I get there nice and early and then relax. That was the case today. I was a little worried since all the race announcements said you could not park along the road leading to the start and we would have to walk .5 miles to get there. In this case, I needn't have worried as the parking lot is big and you can see the start from where you leave your car and most of the runners got dropped off so there were not that many vehicles. What I could also see was a fresh, liberal dusting of snow!<br /><br /><a href="https://photos.google.com/share/AF1QipPuAgFr1oiLWsc2ujiCxf1H1gplXtOdfavr35mk-YEJ_0JfGAbCJThY6ERQleJP8Q?key=YkxxTXB5UDE4V3drcmFTN3pudl9ORXRBczVkSzd3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/GdRvCbC22uvbEBnbPYXdvksc1oWNHizio7wHSllSRvoKI7mo_knhZuD7F0pK9zRqc8J2ilxqSLyHIjaZ1jc1Oy2Z-VfJVe6xMZN9j8lmDfNsTUTOTuET-mc9atxzq-x2Pg7WBudbio0=w500" /></a><br /><br />Walking to the start was a mixture of, "What am I DOING" with, "This is so BEAUTIFUL!" with, "I'm already shivering and the start is still over 30 MINUTES AWAY!"<br /><br /><a href="https://photos.google.com/share/AF1QipMMA4A2Q_JnjqaEf2wCvFmYJoMr1ul8POiYCZEEZnObxWVhXK-yxVaw_S9HhyO1qQ?key=ZmZ1RldNMXExc0RmcnRFelFGbFlqRWtMNUlrZHR3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/6MrI81isUq8S53kDLjs7GWriDonFFN1o6AAzpD0xrkhPQKeHJmXYShzd9YARJWuos8tEcAnUcLq8FhA2vweNQDQxy9mhWkjpjo2HNnM5Vp5sBfRZQZrMKWbmx9DI8hnAkRQmq9FobJQ=w500" /></a><br /><br />Here I am at the start having just put my finish line drop bag in the truck. Apprehensive? Just a tad, does it show?<br /><br /><a href="https://photos.google.com/share/AF1QipMP6bTt33OsuJs_xLqR-AiGTjp9jV9Ml29pIyBSQ2uVZ0UakB24UTF_PsXeUwvOKw?key=aHlsa2MtelliQ3dCZWpaaWFRQUkzSDg3amRDV0F3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/o33n2oLI1qsin2aug8KDnNH8tDBOfiPhHyZQXdCdAnbbPStRn60UaD1FS_hKDEcOFUhcOJr1ExRmq4yRtcWCG3V0hUs0lDKCoAziXUM1nwEe3Gqxyd-zNLeHthLJirqJKVWi74rY1_I=w500" /></a><br /><br />This person in the down skirt had the right idea.<br /><br /><a href="https://photos.google.com/share/AF1QipMR8TDoyMPccvT_SVRAklKuSSR6NEQfPpUTmjpuXUkNc905Kf0cSZwAYwUPo1yTjA?key=alUzLVY1TmRweWo2c0ZkYzhOdE4wTDBDRjhITVB3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/0vlYExaCCzHZ_eeGPgS6fsPLgZuqPWzlZAhp2y_COaFSbIthALtwx0BfQ5pZqtvP_v1sxPAr4DSkqkEZ6l4Ms1svl6HrjH7lD8PK1f-F3OoqI07nOv_gbSEOs-mBkpcoTfq1TYQPqp8=w500" /></a><br /><br />The race got started and immediately I felt like utter garbage. Yikes! Was two weeks an inadequate amount of time between races? Had I effed up my training by not doing exactly what I was supposed to? Did I drink too much 4% beer in the last two days? Okay, it's pretty hard to drink too much 4% beer so at least one fear was quickly allayed. And I have run enough ultras to know that sometimes you just need to let the race come to you. So I backed off my pace and waited. And waited. And waited some more... Good grief, this might be a hard day?<br /><br />I have become a HUGE fan of my Stryd power meter and have been using a heart rate monitor for decades. In 2018 I had my best results ever by relying solely on my power numbers and when I looked at my watch today, neither my power nor heart rate was alarming. In fact, it was well within my abilities. So why did I feel so bad? Nothing to do but slow down so I backed off the power by about 10 watts. This meant I had to walk some of the early climbs instead of jogging them but it was needed.<br /><br />Looking at the aid station spacing, I figured I would only need to stop at #2 (mile 12?) and #4 (mile 25?), there were five total. And that's pretty much how it played out. Turns out I stopped at #5 (mile 30?) too for a quick top off of HEED but didn't drink very much of it, I was just playing it safe as I had drained an entire bottle since the last aid station.<br /><br />If I'm on my A game, once I start passing people they don't usually pass me back. Well two weeks ago at Orcas one guy passed me about two miles from the finish on the last descent and today a woman <i>and</i> man passed me about one mile from the finish on the last descent. And I like descending! I guess I'm slowing down or am not quite as strong as I need to be in order to hammer the downhills later in a race.<br /><br />Here I am, mostly just happy to be done.<br /><br /><a href="https://photos.google.com/share/AF1QipPJEs3o6I903PmXhrPX_oGuSeBCXWEwo9x0ajKyj8Qk-6H2qrgafC9DfOdINpljSw?key=anBuc1dZM20zTUl2VEhtZUN6SjNRaGc5V0RUNHNn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/JyTHGTeZghzYkXlV55KGWOelFLj0YpenFFKNAGpQNkiR9hn0UntpA1cr4OSO0iU4bHlWfjYudNpoF4KRsRSztCYwSgHeCaiMk2jFjN8ZoMKtvwgTbEcpCvtYAay1LvMx101b28Gp3jA=w350" /></a><br /><br />The finish line "expo" was outstanding! The sunny, warm weather sure didn't hurt and right after <a href="https://www.irunfar.com/about-irunfar/bryon-powell" target="_blank">Bryon Powell</a> hung a medal around my neck I was able to avail myself of food (snacks, chili, cornbread), drinks and a beer garden sponsored by <a href="http://www.themoabbrewery.com/" target="_blank">Moab Brewery</a>. Nice! And when you are ready to leave, there is a shuttle to drive you back to the start.<br /><br /><a href="https://photos.google.com/share/AF1QipOzx1Y3UEDdqH-5xOY2uZIbhiajJRXA3mEjEUFr24HQAzGEOGXr996PzAOqZ2fUrQ?key=Nk1jLXBGeEFVWlRsZzIwdTdtY0tQelF4SlVWcV9R&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/-tyTYOINiIj2l4toltHJ_s-XvILPIKpoga8dTf0r6LYJiMmbanEzzvEMbnBc2JU7aTvzLj-bdwuuia8MsOocBgBY7IEoBNf0GIiD7YzeA6UU_cVfL90MV8d25hoh8tBWNXnmm3UljVo=w500" /></a><br /><br />Here are some takeaways, I love lists!<br /><ul><li>Even though I am a giant fan of trekking poles I did not bring them to this race and it was the right call. The biggest climb that would have warranted poles was just a little over two miles long and almost entirely on sandstone so I had super traction.</li><li>The first half of this race slippery! It looked like a vehicle had driven the road we ran on just prior to the start and the tire tracks where the snow was packed down were slick as shit. I opted to run in the fresh snow right down the middle or on each side. Once we hit the Slickrock, all the water puddles (there were a ton) were frozen and there was ice in random spots. You really had to watch where you put your feet.</li><li>There isn't much vegetation out here and there is even less on the Slickrock. Course marking left something to be desired if you are used to being led around by the hand. Every time I tried to speed up I had to look down more to ensure I didn't step on ice or into a crack or twist my ankle; of course this meant I messed several ribbons. I think I took a wrong turn about four times but luckily each time was not more than a 100' detour. And truth be told, there were loads of opportunities to go your own way from ribbon to ribbon, it was pretty fun "route finding" actually. Frequently I would just follow the paint markers on the sandstone or do some dead reckoning and just run hoping I got it right. I usually did.</li><li>Less really is more when it comes to consuming calories in a race. Of course you shouldn't overdo this but every time I eat or drink a lot my gut rebels and I can't run. Why be burping (or worse) when you don't need to? I just kept sipping from my bottles and ate a few gels.</li><li>Normally I'm that guy eating and drinking more than their share after a trail race but not today. I had my recovery drink and then suddenly got very cold so changed my clothes and waited for a shuttle. It didn't come right away so I grabbed some chili but had to eat it really slowly. I guess I worked hard. I had on a hoody and a down jacket and Sealkinz hat in the sunny, 50-degree afternoon.</li><li>I really do not excel at races that are so runnable. Is it lack of foot speed? That I'm a bigger guy? That I don't have a running background? All three? It's frequently hard for me to focus on moving forward when I'm on a long dirt road. Give me a huge climb any day! Not that climbing is easy, but it's easier for me to focus on the effort.</li><li>One good thing about running with power is that it keeps you honest on the flats and descents. I suspect that is the only reason I did as well(?) as I did because I sure wasn't setting any PRs on the uphills today. Which is ironic in light of what I just said above.</li><li>You'd think I had learned this by now and wouldn't let it get me down but when you start out feeling slow and labored, it takes patience and confidence to stick it out rather than throwing in the towel. Around mile eight or nine I finally felt like I was moving consistently and it wasn't until around mile 15 or so that I felt like I could push the pace on the climbs. From there on I felt mostly normal.</li><li>I did fade a bit in the last three miles (which were all dirt road) but not as much as I might normally. For sure it was more than I wanted to. I need to rediscover my mojo from the <a href="https://martin.criminale.com/2018/03/chuckanut-50k.html">2018 Chuckanut 50k</a> where I was able to close really well while running on the flat. Guess what Martin, every race can't be your best race. :)</li><li>I have noticed that my hands sometimes swell when I run an ultra. It happened again today and I think I've figured out that it's when I don't use trekking poles and my arms are constantly swinging by my side forcing blood into my hands. I know my venus return system is shite because I get <a href="https://en.wiktionary.org/wiki/cankle" target="_blank">cankles</a> at the drop of a hat and this must be another manifestation of that lousy system. At least it goes away quickly, faster than my ankles anyway.</li><li>There is a loooong dirt road downhill between aid station #2 and #3. The dusting of snow had melted by the time I got here so it was a giant, greasy slip & slide. I am so glad I wore trail shoes.</li><li>Sometimes after running an ultra, my legs have a hard time quieting down. I'm super tired but when I lie down my legs sort of twitch or "vibrate" and actually sleeping is tough the first night. Today I consumed twice as much CBD as I normally do after a race and then had some more before going to bed when I felt like my legs might act up - I had 100 mg after the run and another 100 mg with dinner for 200 mg total. My legs were fine and I slept super well. Love it!</li></ul><div>I would recommend this race to anyone that loves to run on sandstone, that loves to run period, that loves views, and that loves running in the dry. Looking at reports from the past few years it is rarely wet here. Other than the mud on the dirt road descent I mentioned above and a few puddles on the course, the entire route was really dry! Even the sections of dirt road where your foot sank in because it was soft did not cling to you. I finished looking cleaner than I ever have after a 50k. There was just a little mud on the toes of my shoes. Did I mention I didn't fall down once? Yes.</div><div><br /></div>Here are all my <a href="https://photos.app.goo.gl/YLL5R1yJ5jDWUQKSA" target="_blank">pictures and videos</a>.<br /><br />Results<br /><ul><li>1st - Men 50-59</li><li>32nd - Overall</li><li>official <a href="https://ultrasignup.com/results_event.aspx?did=57716#id381108" target="_blank">results</a></li></ul>Nutrition (before)<br /><div><ul><li>Water</li><li>2 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gels</a> about 10 minutes prior to start</li></ul><div>Nutrition (during)</div></div><div><ul><li>4 x 24 oz <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">bottles</a> each with 1.5 scoops <a href="https://www.hammernutrition.com/perpetuem" target="_blank">Perpetuem</a> (1 scoop Cafe Late and .5 scoops unflavored), .5 scoops <a href="https://www.hammernutrition.com/fully-charged" target="_blank">Fully Charged</a>, 2 scoops <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/race-caps-supreme" target="_blank">Race Caps Supreme</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/anti-fatigue-caps" target="_blank">Anti-Fatigue Cap</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/endurance-amino" target="_blank">Endurance BCAA+</a> Cap</li><li>4 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gels</a></li><li>A few sips of <a href="https://www.hammernutrition.com/heed-sports-drink" target="_blank">HEED</a></li></ul><div>Nutrition (after)</div></div><div><ul><li>3 scoops <a href="https://www.hammernutrition.com/recoverite" target="_blank">Recoverite</a></li><li>2 <a href="https://www.hammernutrition.com/tissue-rejuvenator" target="_blank">Tissue Rejuvenator</a> Caps</li><li>2 <a href="https://www.hammernutrition.com/products/recovery/xobaline" target="_blank">Xobaline</a> Caps</li><li>100 mg <a href="https://www.hammernutrition.com/products/recovery/hammer-hemp" target="_blank">CBD</a></li><li>Chili and cornbread</li></ul><div>Gear</div></div><div><ul><li><a href="https://www.topoathletic.com/M-Ultraventure?color=34" target="_blank">Topo Athletic Ultraventure shoes</a></li><li>Stance socks</li><li>Dynafit knickers</li><li>Brooks undershorts</li><li>Craft Extreme short sleeve undershirt</li><li><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/unisex-long-sleeve-running-shirt" target="_blank">Hammer Nutrition long sleeve running shirt</a></li><li>Patagonia wind shirt</li><li>Nathan TransWarmer convertible gloves/mittens</li><li>Buff</li><li><a href="https://www.topoathletic.com/Topo-Trucker-Hat" target="_blank">Topo Trucker Hat</a></li><li>Salomon ADV Skin 5 Set</li><li>Garmin fenix 3</li></ul><div>Here is my <a href="https://www.stryd.com/powercenter/run/6019372520964096" target="_blank">Stryd power file</a>.</div></div><br /><br /><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2154097158/embed/5fee227e0da414dab2ced9ddb785b7e858c9adf3" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Moab, UT 84532, USA38.5733155 -109.5498395000000238.52366 -109.63052050000002 38.622971 -109.46915850000002tag:blogger.com,1999:blog-181141920113252505.post-26167649545341437802019-02-02T19:00:00.000-08:002020-04-29T10:00:11.558-07:00Orcas Island 50k4th time's the charm!<br /><br />I have been knocking on the door of six hours at the <a href="http://www.rainshadowrunning.com/" target="_blank">Rainshadow Running</a> <a href="http://www.rainshadowrunning.com/orcas-island-50k.html" target="_blank">Orcas Island 50k</a> for some time and finally managed to get there. I was not the fittest I have ever been but we had a super day and my pacing definitely is much better than it used to be so today really was a case of (my more) experience(d) (self) triumphing over (my more) youth(ful) (self).<br /><br /><a href="https://photos.google.com/share/AF1QipPncfTCODGxtzXaW2ovNuw8NRDNiO6um_ps_6JNeXD7k2cDR0NYoPB0dLBnfpMAhQ?key=MHpUR3htVGlLeGFIdzFYNUtCTVMyVjJNUk1kLW13&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/Iu7tAvdn1lQYvgfTpf0BW5EUxaOgPiKngfB3IOUVn2wWW5uTT5fhf9FKMy_a-iC3BR-8B9pv9IZ7MK4q4hwkwBX0cgnol-MRFigywI5iWpcz22FGIkR13jg9TjlL83UR3wtp5c7G9aI=w500" /></a><br /><br /><a name='more'></a><br />Thanks to <a href="https://www.facebook.com/jvarner1313" target="_blank">James Varner</a> for doing what he does so well!<br /><br /><a href="https://photos.google.com/share/AF1QipNcvrJo1fsy62vyxiCizV-xBVL6D-1kFmjETIulZ2jL4fv2EU8qqdMIYHZqsnWLIw?key=VzhYQWF6ZktKY2NzQWdaakNvRlg4SVZJOUZFMHJR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/uRS7mvU1K-l-DeUdl90OVRWHVipJFtXXL_gjvwZMiACuHRQYQrWFufcyp3X_ETpZzr6hMwMC8YGTcemm8P4W9DLDiIKCFRghauS9OThO-gFox6OFcqBWfmAuVR-sjoAzU6gKAzEEiBs=w500" /></a><br /><br />Here is my history at this race.<br /><br /><a href="https://martin.criminale.com/2013/02/orcas-island-50k-trail-run.html">2013</a> - 6:04<br />This year I (re)sprained my ankle pretty badly early on which cost me some time as I slowly recovered and accelerated.<br /><br /><a href="https://martin.criminale.com/2015/02/orcas-island-50k.html">2015</a> - 6:02<br />No physical ailments this year, but it was really wet and muddy which slowed everyone down.<br /><br /><a href="https://martin.criminale.com/2017/02/orcas-island-50k.html" target="">2017</a> - 6:07<br />I fractured my fibula one mile from the finish! That cost me 10-15 minutes.<br /><br />2019 - 5:49<br />Yessssssssss!<br /><br />My previous efforts indicate I had a sub-six run in me all the time so it's super satisfying to finally pull it off. Showing up healthy and finally having an incident-free day sure helps. :)<br /><br />Pacing has been my mission ever since the beginning of last year. I know, I know, why not all the time? Well as anyone that competes knows, it can be hard to actually execute a plan. I always <i>thought </i>I was okay at pacing myself but the truth was I needed to start even slower. Last year I finally began to <a href="https://brians.wsu.edu/2016/05/19/walk-the-talk/" target="_blank">walk the talk</a>. and it has paid off big time.<br /><br />What changed? Two things.<br /><ol><li>I got older. Seriously, I knew I was not getting any faster so I tried to focus on the things I could improve like being more efficient at aid stations, my fueling, and pacing.</li><li>I got a <a href="https://www.stryd.com/" target="_blank">Stryd</a> running power meter. I have used power meters for years racing bicycles but until recently there were no good options for running. Stryd is great! It's incredibly consistent (much more important than accurate - but it also appears to be very accurate), super easy to use, and power is the most objective and reliable indicator of how much work you are doing. I wear it for pretty much every run and race.</li></ol><div>The start was very chill. I got there early, picked up my number, and relaxed in my car. With about 15 minutes to go I walked over, did a light warmup, listened to James' pre-race announcement, and we were off.</div><div><br /></div><div>Speaking of pacing, it always surprises me how many people appear to be gunning for a 10k PR in an ultra. I started near the front just to try and avoid getting mired in the herd but at <i>least</i> 80 people passed me in the first two miles. On the other hand, only one person passed me between mile two and the finish.</div><div><br /></div><div>Once I had been running for a few minutes I switched my watch to the screen with heart rate and power. Whoops... looks like I had forgotten to put on my heart rate strap. Oh well, that data is nice to have but I really only use my Stryd for pacing so tried to not let it bother me.</div><div><br /></div><div>Based on an excellent run at last year's <a href="https://martin.criminale.com/2018/03/chuckanut-50k.html">Chuckanut 50k</a>, I guessed I could average 285 watts today. Proving that I'm not perfect at pacing, I made two mistakes. Last March I was fitter than I am now (and last year I already had a race under my belt come February) and this race starts with a big climb and I let my power sneak up a little too high. On the paved climb, I kept seeing 300-320 watts and on this day that was just a little too much. It always feels easy at the beginning of an ultra, right? In the end, I averaged 260 watts and faded a bit in the last six miles. My climbing felt pretty good, but my flat running (lack of fitness) and descending (lack of strength) was not the best it has been. Kind of a bummer too because I love to run downhill!</div><div><br /></div><div>Looking at the aid stations in advance I figured I would only need to stop twice. I usually run with two 24 oz bottles which is a lot of fluid on a cool day so figured I only needed to stop at mile 13 and 20. Turns out that was perfect.</div><div><br /></div><div>Ever since I switched to liquid food as my primary fuel aid stations have gotten much easier. I just pull up with a bag of powder in my hand, dump it in an empty bottle, and get it filled up with water. Done. Both times I showed up at aid stations today they were not crowded so I was even able to ask a volunteer to do this for me and was able to calmly eat a gel while getting serviced. Nice!</div><div><br /></div><div>Another thing that has let me run worry free and focus on my pacing has been my shoes. I can't overstate how important comfy shoes are. They should not rub or bind, they should not impact your toes on descents, and you should feel like you have control. My <a href="https://www.topoathletic.com/" target="_blank">Topo</a> shoes do all that.</div><div><br /></div><div>I dressed perfectly today. I had on a little more than some other runners but these days I don't run very hot and it worked out. I was warm at the top of the first climb but it cooled off again on the Power Line climb so no problem.</div><div><br /></div><div>Here are some highlights.</div><div><ul><li>Orcas Island is so freaking green! There are several, long sections of this run where the trail or road is totally surrounded by fields of vivid moss. It looks like the trail has been cut through a big, fluffy, green quilt! So beautiful.</li><li>I felt good on all the climbs. Even on Power Line and the subsequent climb I was still doing okay. I love trekking poles!</li><li>I ran for a while with this guy in sandals that would burst into song every so often. The first number I heard sounded like an original as it was about descending too fast and needing to recover. Later on he sang Macho Man by the Villiage People. Twice.</li><li>I was hoping to see some of my friends during the run which didn't happen. But I saw a ton at the finish! So cool to be a part of this community.</li><li>On the Power Line climb I caught this 20 something named Chris. After just a few seconds of hiking together, he spouts off with, "I thought I was going to be the only Clydesdale in the front of the pack." I gotta say, Chris was super game. He was running all the flatter sections and smoked the descent after Power Line. And he was a huge talker. You know, all the stuff someone who is running their first ultra would say.</li><ul><li>"Boy, I sure am thirsty!"</li><li>"Man, this climb is hard!"</li><li>"Wow, I am so psyched!"</li><li>"My friends aren't going to believe this!"</li></ul><li>On the Power Line climb I heard this one guy say to another behind me, "If your ass was any tighter, you would split your tights." I'm pretty sure that he meant it as a compliment (and in retrospect, I'm pretty sure it was Chris that said this), but at the time I almost laughed out loud. Truth be told, the guy the talker was referencing did have a very athletic ass.</li><li>About one mile from the bottom of the last descent (that's about 2.5 miles from <span style="background-color: #f6d5d9;">the </span>finish) this guy in a bright orange shirt passed me. I saw him behind me for a couple of miles but could not hold him off. To his credit, he was very polite and told me I had a good chance of going sub 6. Until then I had not dared to look at my watch, after he told me this I glanced down and saw I had about 22 minutes to get to the finish. With only about 1.5 miles to go that was a real morale booster.</li><li>I think I set a personal record for least calories consumed during a 50k. I sort of wanted more but every time I tried to drink in the second half of the race I would start to burp. I figured less was more on this day. Luckily it worked out.</li><li>My weight is the heaviest it has ever been since I started running ultras and this was my best time on this course. Take that body image.</li><li>It's only the beginning of the year but even <i>after</i> running this race my toenails were perfect.</li></ul><div><a href="https://photos.google.com/share/AF1QipOs-gVo6-QJpUk1snUJDgDT1t0TxHzTqkPwUQsGHD1IueachWA1qrkN-FS7ku7vLQ?key=T2JPd09USzNiVmJtOGsxQ3Q0WVNKbE9mcGVoVERR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNQ-U6UmwIt4IiwAXILOfupRgVu1Zw-fPuZmvMxdNT0eAGGTQXaT5vUHldyVl-1EVFgDMkns2D6ygn5z45pXk3TrWBPzrz33QVmbLsYopcaO4g8Xf2h8vlpC4v4I0WZ6YarvyLJMn9bA5R/w350/" /></a><br /><br /></div><div>Here are all my <a href="https://photos.app.goo.gl/Udm4KsTgnvceuGXp6" target="_blank">pictures</a>.<br /><br />Results<br /><ul><li>2nd - Men 50-59</li><li>17th - Overall</li><li><a href="https://ultrasignup.com/results_event.aspx?did=58183#id381108" target="_blank">official results</a></li></ul></div><div>Nutrition (before)</div></div><div><ul><li>water</li><li>one <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gel</a> 10 minutes before the start</li></ul><div>Nutrition (during)</div></div><div><ul><li>4 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gels</a></li><li>3.5 24 oz bottles each with 1.5 scoops <a href="https://www.hammernutrition.com/perpetuem" target="_blank">Perpetuem</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/race-caps-supreme" target="_blank">Race Caps Supreme</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/anti-fatigue-caps" target="_blank">Anti-Fatigue Cap</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/endurance-amino" target="_blank">Endurance BCAA+ Cap</a>, .5 scoops <a href="https://www.hammernutrition.com/products/supplements/fully-charged" target="_blank">Fully Charged</a>, 1.5 scoops <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a></li></ul><div>Nutrition (after)</div></div><div><ul><li>3 scoops <a href="https://www.hammernutrition.com/products/recovery/recoverite" target="_blank">Recoverite</a>, 2 <a href="https://www.hammernutrition.com/products/recovery/tissue-rejuvenator" target="_blank">Tissue Rejuvenator Caps</a>, 2 <a href="https://www.hammernutrition.com/products/recovery/xobaline" target="_blank">Xobaline Caps</a>, 2 <a href="https://www.hammernutrition.com/products/recovery/hammer-hemp" target="_blank">Hammer CBD Softgels</a></li><li>3 beers</li><li>4 pieces pizza</li><li>3 cookies</li></ul><div>Gear</div></div><div><ul><li><a href="https://www.topoathletic.com/M-Terraventure-2?color=36" target="_blank">Topo Athletic Terraventure 2 shoes</a></li><li><a href="https://www.stryd.com/" target="_blank">Stryd running power meter</a></li><li>Stance Socks</li><li>Old Navy compression boxer briefs</li><li>Dynafit knickers</li><li>Craft long sleeve undershirt</li><li><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/unisex-long-sleeve-running-shirt" target="_blank">Hammer Nutrition long sleeve running shirt</a></li><li>Orange Mud buff</li><li>Nathan TransWarmer convertible gloves/mittens</li><li>Salomon ADV Skin 5 Set</li><li>Black Diamond Distance Carbon Z Trekking Poles</li></ul><div>Here is my <a href="https://www.stryd.com/powercenter/run/5297609241657344" target="_blank">Stryd power file</a>.</div></div><div><br /></div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2120130464/embed/31a96466070f144beb20535267360362e5ce4a4b" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Moran State Park, 3572 Olga Rd, Olga, WA 98279, USA48.6661403 -122.8244813999999726.683081299999998 -164.13307539999997 70.6491993 -81.515887399999968tag:blogger.com,1999:blog-181141920113252505.post-52495155699802052002018-12-12T14:53:00.000-08:002020-04-29T10:00:11.721-07:00Metabolic test at Real Rehab Sports + Physical TherapyNerds love numbers! And when it comes to training/nutrition/gear/bike fit I am a huge nerd.<br /><br />In the past, I have performed a <a href="https://martin.criminale.com/2015/01/vo2-max-test-wpauole-sport-at-seattle.html">VO2 Max</a> test and when I heard about this Metabolic test from my friend <a href="https://www.facebook.com/aaron.ostrovsky.9" target="_blank">Aaron Ostrovsky</a> it sounded really interesting. Seems many of my friends like to geek out on the same stuff that I do (go figure...) so after learning about this, I had to do it too. What is a Metabolic test? According to <a href="http://realrehab.com/services/metabolic-testing/" target="_blank">Real Rehab</a> where I had the test, "Active Metabolic Profile Testing provides insight into your efficiency in utilizing fat stores as energy during exercise."<br /><br />Remember when every coach and sports nutritionist only ever talked about carbs? Well in case you have been living under a rock for the past 10 years, using fat as fuel and optimizing your bodies ability to metabolize fat is all the rage now. Not to mention Paleo, Keto, etc., etc.<br /><br />If nothing else, you get some cool pictures when you do one of these tests.<br /><br /><a href="https://photos.google.com/share/AF1QipNPfbpBACltJeLJX59SudlW3XNIJ6qcyF74ckfZGLhZsGmJG9GLt4uzC7JddDUZ6g?key=LWNVSXp0U0ItZ1VPMWFXeGtfeUZJSVVDSU5MYlRR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2M-8n7WTg92vOZJt1dPO-g2JRTWe2kLCSnAXfACOPDX9ygxp6oaNe_0tsj4PqsT3lcCWJJqzAXMw6iXwGOPBTv30mbwEKSoDfjjXw2liMPj0cF4zOAamOANpb4oE4n_QTJ1PR2ze52XCK/w350/" /></a><br /><br /><a name='more'></a>Why this fascination with your body's metabolism and metabolic efficiency? It's pretty simple really. An average, healthy person can store about 500 grams of carbohydrate. Roughly 400 of these are stored in your skeletal muscle (frequently referred to as "muscle glycogen"), about 100 are stored in your liver, and the rest (25 grams or so) are stored in your blood and circulate through your body as glucose. These 500 grams are about 2000 calories of carbohydrate. The math is simple, one gram of carbohydrate contains about four calories. Protein is roughly the same by the way.<br /><br />Fat, on the other hand, contains about nine calories per gram. Even a very "lean" athlete has at <i>least</i> 5 lbs of fat stores in their body, usually more like 8-10. Since most athletes (or people) are not super lean, let's assume 10 lbs to make the math easy. One pound is about 450 grams so that means each of us has a minimum of 40,500 calories stored in fat.<br /><br />Let that sink in.<br /><br />If we could burn fat as efficiently as carbohydrate or instead of carbohydrate, we would not need to eat for a very long time. That means as long as your body is able to metabolize fat, and you have fat to spare, it's pretty much impossible to bonk.<br /><br />That, in a nutshell, is why so many endurance athletes are all talking about optimizing their fat burning engine/system. And a Metabolic test measures just how efficient you are at doing this.<br /><br />I was told 70% of your fat burning efficiency is determined by your diet and only 30% is due to training. My takeaway from this is it confirms my belief that going for a run or ride without food to "train" your body to burn fat is dumb. Better to fuel your body while exercising and to eat properly when not exercising. If you do want to train your body to burn fat, exercise at an effort level that is conducive for this. For most folks, this is zone 2.<br /><br />Here is how this test went down.<br /><ul><li>The test was explained to me.</li><li>I got fitted for the mask.</li><li>I took the test.</li><ul><li>10 minutes of warm-up which consisted of walking on a 2% incline at 3 mph.</li><li>Roughly 50 minutes of walking/jogging/running, every five minutes the tester would increase the speed and/or the steepness of the incline.</li><li>5-10 minutes of cooldown to see how fast (or slowly depending on your perspective) my body recovered and was able to use fat as fuel again.</li></ul><li>The results were explained to me and I got to ask questions.</li></ul><div>GOALS</div><div><ul><li>I wanted to know how efficient my system was! As you get older you get slower but I had some of my best ultra trail running results ever in 2018 at age 54 due to better pacing and fueling. If this test could help me net an additional gain it would be awesome to stay the hands of time for another year or two.</li></ul><div>RESULTS</div></div><div>Here are my <a href="https://drive.google.com/open?id=0B-2N7bGhHYRKZUZNOHVMRkNJcEpveVp0VklRMUV1V2R4ckI4" target="_blank">complete results</a>, and here is <a href="http://www.uphillathlete.com/getting-tested-part-2-how-to-interpret-your-test-results/" target="_blank">a great article from Uphill Athlete</a> that will help you interpret the results.<br /><br />Here is the Reader's Digest version (assuming I'm always running on a treadmill with a 2% incline).<br /><br /></div><a href="https://photos.google.com/share/AF1QipO27IDKkuAxy7ja1Xp0Ol29YJgM7L5UUITU36tTa6FoWdChzEAV6bH5dVB7nDxclg?key=UHR2ZkpPZnNOY0lZNzR5VVZBX3lLYXpKUEthbTRR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/lNOqe2AWsgQ0pn0vrd_GSY7pgXHa6NIYdtLG_kpzZpgBTS9bptgna_pDYbZhDvNgWe1GRAdFY4i6Z5HfqwQJ65ynhonjv-CiROj6sfZLY2yD2nwYT1esPK4fX7P40h10V1BExT8_YoI=w500" /></a><br /><div><br /></div><div>Test duration: 50 minutes</div><div>Start: 2% incline, 3 mph (20:00 pace), 72 bpm<br />At 6.5 mph the incline was increased to 3%.</div><div>Finish: 3% incline, 7.5 mph (8:00 pace), 149 bpm</div><div>Crossover Point: RER (<a href="https://en.wikipedia.org/wiki/Respiratory_exchange_ratio" target="_blank">Respiratory Exchange Ratio</a>) = 0.85</div><div>Metabolic Efficiency Point (same as crossover point): 144 bpm, 7.0 mph (8:34 pace) at 3% incline</div><div><ul><li>This is roughly equivalent to a 7:51 mile on flat ground.</li></ul></div><div>Zone 1: <83 bpm, <3.4 mph (17:38 pace)</div><div>Zone 2: 84-134 bpm, 3.5-6.4 mph (17:09-9:23 pace)</div><div>Zone 3: 135-147 bpm, 6.5-7.4 mph (9:14-8:06 pace)</div><div>Zone 4: >147 bpm, >7.5 mph (8:00 pace)</div><div><br /></div><div>My recovery was slow. Within one minute of passing the crossover point/starting my recovery, my body was burning 100% carbohydrate and it took a full five minutes before it slipped under the crossover point (50% fat, 50% carbohydrate utilization).<br /><br />TIME<br />This took two full hours from start to finish.<br /><br />COST<br />$250</div><div><br /></div><div>RECOMMENDATIONS</div><div>No big surprises here...!</div><div><br /></div><div>If I run at 7.0 mph (8:34 pace) for an hour with a 3% grade my total calories burned is 1137 so I should consume 110-300 calories of carbohydrate-based snack every 1-2 hours. This supports my practice of "less is more" when fueling as I rarely consume more than 200 calories per hour during a race and even less if it's a 50k or shorter. Another way of looking at this is you should only consume 10-30% of your caloric expenditure per hour for a given effort.</div><div><br /></div><div>Because it took my body a long time to recover and because the spread between my fat and carb consumption lines is not so great close to my crossover point, I should train more intervals. Basically, my body is used to churning away at a steady state and when I up the tempo, it has a hard time adjusting <i>and</i> I have a hard time recovering.</div><div><br /></div>Interestingly, this is very much the same advice I got when I took my VO2 Max test. I guess I need to trust the science!<br /><br />My recommended training week looks something like this.<br />- 2 days of zone 2/3 (5-10 minute intervals with 3 minutes of recovery)<br />- 1 day of zone 3<br />- 1 day of short zone 4 efforts with 5 minutes of recovery<br />- the remainder of the week should be no more than easy running/recovery or zone 2<br /><br />THOUGHTS and TAKEAWAYS<br /><ul><li>Perceived effort is tough to convey. The tester kept asking me to rate my perceived effort on a scale of 1-10 after every 5-minute interval. I started at 1 and ended up at 7 for whatever that's worth. I think wearing the mask made it feel harder than it really was.</li><li>Running with a mask (that is attached to a very short tether) is rough. Turns out I bounce a bit when I run and I'm taller than most people they test. I also like to look around a lot. In this situation, you can't turn your head very far at all and you need to stay in just the right spot on the treadmill. Not so easy for me.</li></ul><div><a href="https://photos.google.com/share/AF1QipN4SIjNndMNFBbRq4ulDq_tDqxPmf9Kjidw3Woz4zsp4YhjG5oF2h6IzLfFmk2IWQ?key=bjF6VFZjdmpzMHdkSERRdGhUZW9mckRwUTRsUFdR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVWftxGPdvL6OF5EcqYH-aRVXyiaHdkeWhNGmxquJ7ecy1Pm6dxY-SOtOl0vuEo5WCnsp67Jakl8O4dSTK2Dv2ZglPF1-2uAcDjW8NGtW-n0tv5XFIyOv3sS-giViCY4UbGhzXl2kY6Jjc/w350/" /></a><br /><ul><li>I was told my body is pretty efficient at burning fat! Considering how much my diet has been supplemented by chocolate and beer lately that is awesome news.</li><li>Once again these zone numbers confirm that my zone 2 matches up perfectly with the <a href="https://philmaffetone.com/180-formula/" target="_blank">Phil Maffetone 180 Formula</a>. You just can't prove that shit wrong. To burn fat, spend more time here (meaning in zone 2).</li><li>This test was another great reality check. Most athletes, including me apparently, spend too much time in zone 2/3, the "junk miles" zone. Instead, more of us should spend more time in zone 2 with occasional, short forays into zone 4. You need to mix up the pace in training to teach your body to go fast, move efficiently <i>and</i> to recover fast. And you need plenty of recovery in between these faster workouts.</li><li>Training by <i>feel</i>, except in very few cases (odds are you are probably not one of these), is not going to work if you want to maximize your potential. It <i>will</i> work just fine if you are only trying to maximize your fun or are just trying to live a healthy, active lifestyle. To really leverage this kind of data you need to use a heart rate monitor and/or a power meter.</li></ul></div><div>Here are <a href="https://photos.app.goo.gl/tTaMCh2GjhwfyypQ7" target="_blank">all my pictures</a>.<br /><br />Here is my not so accurate Strave file. For some reason, it appears my watch tried to use the GPS even though I selected indoor run so the distance is way short but the time is pretty accurate. The blip in the middle of this run is when I accidentally hit the emergency shutoff on the treadmill. :( We started it back up as fast as we could.<br /><br /></div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/2013806155/embed/ef5be4d61811786b55e54633cd414e9684ca1ded" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com19725 3rd Ave NE Suite 100, Seattle, WA 98115, USA47.7000758 -122.3267705000000125.740378800000002 -163.6353645 69.6597728 -81.01817650000001tag:blogger.com,1999:blog-181141920113252505.post-4941736015300331832018-11-25T16:00:00.000-08:002020-04-29T10:00:11.883-07:00pacing Lucca at the Seattle MarathonWow! For three reasons.<br /><ol><li>2018 is the SEVENTH time I have run the <a href="http://www.seattlemarathon.org/" target="_blank">Seattle Marathon</a> with <a href="https://www.facebook.com/lucca.criminale" target="_blank">Lucca</a>.</li><li>Somehow I frequently manage to injure myself several weeks prior to this event so end up running a marathon essentially "off the couch". Ouch.</li><li>Lucca doesn't seem to be slowing down so this isn't getting any easier!</li></ol><div>Thankfully (surprisingly?) I managed to get the job done and not so surprisingly Lucca keeps logging <a href="https://www.baa.org/races/boston-marathon" target="_blank">Boston</a> (and <a href="https://www.tcsnycmarathon.org/" target="_blank">New York</a>, etc.) qualifying times. Way to go Lucca!<br /><br /></div><a href="https://photos.google.com/share/AF1QipMhgbSkwkmfiu4AKi70caLzfEG14qgCaL0BimneuoatcZm-rG1G7h5Iv19igu7T9Q?key=elp5Y2dTSkZ6UnVCX3BzRGpuT3VQNTNiQjF2UVZ3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2tktsVK8W18OlgxgUMZHTmrCtcsO1lIyAj8Id3TlCIeF1FaHnoJnmLcLA7GLfT9dwIsWMEeZn5q9S53wCOPEMdVufgqKRhmDph4zDCWnXbQTi6OByAJJl0p1eDEfus0DzoxtfW0G8J7AM/w350/" /></a><br /><br /><a name='more'></a>I'll get the Martin stuff out of the way stat so we can talk about the real star here, Lucca.<br /><br />In my early years of running, I would routinely get overuse injuries. This was in part because I <i>was</i> overusing my body but also because I was not wearing the best shoes for me and because I did not know how to take care of myself. This year my injury was a real accident and not related to running at all. On October 20 I was riding home on my scooter when it slid out in a corner and I landed on my ass. Hard. Say hello to soft tissue injury! This injury was bad enough that I couldn't do anything for one week and could only do light gym work the second week. The third week I was able to ride my bike to work but I couldn't actually run until a little later. This left me just a few precious days to get in some miles and to taper/rest.<br /><br />Hahaha...<br /><br />Okay, the first thing I abandoned was the taper. After a couple of super duper cautious and short treadmill runs I ventured outside, my progression went like this.<br /><br />Oct 21 - I try to ride my bike before I realize how serious my injury is and abort and hit the couch, sideways, because I can't actually sit on anything<br />Oct 22-28 - go stir crazy<br />Oct 29-Nov 11 - some light gym work + walking<br />Nov 12 - 3 miles on a treadmill<br />Nov 13 - stair workout<br />Nov 14 - 3 miles on a treadmill<br />Nov 15 - 6 miles on pavement<br />Nov 16 - 2 miles on a treadmill<br />Nov 17 - 6 miles on pavement<br />Nov 18 - 10 miles on trails<br />Nov 20 - stair workout<br />Nov 21 - 6 miles on a treadmill<br />Nov 22 - 10 miles on trails<br />Nov 23 - 6 miles on pavement<br />Nov 25 - Seattle Marathon<br /><br />Now for the real story.<br /><br />Lucca's official 2019 Boston qualifying time is 4:00 but because this race is so darn popular, her <a href="https://www.baa.org/2019-boston-marathon-qualifier-acceptances" target="_blank">"improved" time</a> is 3:55. So we set out with a goal of 3:55 and a dream time of 3:50. Lucca's Marathon PR is just sub 3:45 but she was recently coming off of a three-week break from running so didn't have the luxury of ideal preparation either.<br /><br />Some numbers:<br />3:55 = 8:57 pace<br />3:50 = 8:46 pace<br /><br />We both agreed that as long as we were seeing an 8:50 pace on our watches most of the time we should be good.<br /><br />Ready, set, go!<br /><br />As in years past, I carried all of our nutrition. Not needing to stop at aid stations in ANY race reaps you big rewards and hey, there is no rule that you have to use the nutrition supplied by the event so as usual, I was about the only person looking like I was heading out for an all-day adventure in the woods instead of like someone running a supported marathon.<br /><br /><a href="https://photos.google.com/share/AF1QipP9CuskmonFdaA_BoJQHpnzrlFZBtzuZsS7_lPq8dbXZHtAO2Ch1KW5x83nbEjB5w?key=cngxS0Q2aWVpYmE1bV9wbXl4aTRlSmx4aUl1VVR3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/-rObMsMug-Xfwwun6Omx39GbwYQzO4TJ07pTLmZxJ6LQe90tTRvGMEDOA_ArvnJm_Lw6yVHf0cs65l6gLfomjjtH1P-5AH91MQB0dqdyKjQEMDQExaPXpJZjxBUbW0wsXCZk3JtDwTs=w350" /></a><br /><br />I had two bottles up front and an extra one in back and I was carrying enough gel for both of us. I was also carrying my wallet (which contained my bus pass) and phone so I wouldn't be stranded in the event of a worst-case scenario. One real benefit of wearing a vest is you can use it to stash your clothes and as it happened, we had a freaking <i>perfect</i> day for running. It was a little cold (for me anyway) at the start but by the finish, neither of us were wearing gloves, Lucca had ditched her Buff and I would have been more comfy with one less shirt. Not too shabby for late November in Seattle! Another bonus of carrying your nutrition is you always get to eat/drink exactly what you want. And yes, I'm looking at you <a href="https://www.hammernutrition.com/" target="_blank">Hammer Nutrition</a>, this stuff is SO good.<br /><br />This year we got into the runner's corral a bit too far back. You would think it's easy to pass people on a four-lane road but not so much when it's this many people. At the very least you need to expend some extra energy weaving in and out of the crowd and it took us all the way down 5th Ave where we finally turned onto the I-5 Express Lanes before we saw the 3:45 pacer. Whew, now we could relax and slowly let them get out of sight again. :)<br /><br />The course for the Seattle Marathon was new again this year. Gone is the iconic, scenic stretch along Lake Washington Blvd and instead we got to run a big out-and-back along the <a href="https://www.seattle.gov/parks/find/parks/burke-gilman-trail" target="_blank">Burke Gilman Trail</a>. And then another out-and-back on the Burke Gilman Trail.<br /><br />First, some history.<br /><br />Last year, because of Link Light Rail construction, the promoters had to abandon the out-and-back on the I-90 floating bridge. To make up for the lost miles they added some (hilly) miles in the Arboretum and to get to Lake WA Blvd from downtown Seattle you had to climb up and over a ridge. I guess some people complained about the extra elevation gain?! Anyway, this year they kept pushing the Burke Gilman route as a good thing.<br /><br />"<a href="http://www.seattlemarathon.org/amica-seattle-marathon/" target="_blank">That's 25% less elevation gain on the half marathon course and 21% less on the full marathon! You're welcome.</a>"<br /><br />Road runners... sheesh.<br /><br />When I first heard that we were running on the Burke Gilman Trail I was 1) horrified (so flat, so boring) and 2) worried that this relatively narrow stretch of pavement would cause real safety issues with running traffic going in both directions. On a trail that is super popular on the weekends! Thank goodness my fears were mostly unrealized. When we saw the lead trio of runners, they only had one lead bicycle in front of them which I thought was insufficient but everyone else was spread out enough by the time they got to the trail to avoid any serious issues. The turn around on the Burke was kind of tight tho...<br /><br />The route took us from <a href="https://en.wikipedia.org/wiki/Memorial_Stadium_(Seattle)" target="_blank">Memorial Stadium</a> south down 5th Ave as usual which is pretty cool. You are running under the <a href="https://www.seattlemonorail.com/" target="_blank">Monorail</a> so if you don't watch out, you might run into one of the concrete supports for the track. :)<br /><br />From 5th Ave we turned onto the I-5 Express Lanes and headed north. On most any other day this would have been a highlight since these lanes are covered and it's usually pissing rain in Seattle this time of year but on this day it was just a few miles of running on really worn out concrete. Not that exciting. Until you pop out into the open, then you have a great view of <a href="https://en.wikipedia.org/wiki/Lake_Union" target="_blank">Lake Union</a> and <a href="https://en.wikipedia.org/wiki/Gas_Works_Park" target="_blank">Gas Works Park</a>. And the race course is FIVE LANES WIDE. We took the 42nd St exit, dropped down one block to the trail and headed north on the Burke Gilman.<br /><br />Lucca was doing great so far! And luckily, so was I! Our main concern here was just not going too fast. We still had the 3:45 pacer in sight but it's tricky to slow down just a few seconds per mile, especially since our GPS watches were telling us we were running anywhere between 8:00-10:20 pace. Not so helpful.<br /><br />Running on the Burke was thankfully not nearly as bad as I anticipated. I was predicting a massive, soul-sucking experience mixed with chaos from all the race and recreational traffic but luckily my imagination was (as usual) overly active and running along with Lucca was pretty fun. We sipped, snacked and chatted our way out to Magnuson Park and then back to Fremont. On the way it was a thrill to see <a href="https://www.facebook.com/misterpaps" target="_blank">David Papineau</a> who was running his 50th marathon on his 50th birthday. Boom! He was easy to spot due to the pointy, sparkly birthday hat he always wears at this event.<br /><br />Lucca was stellar. I kept track of the elapsed time and whenever I handed her a bottle or gel, she took a sip or gulped it down. And when we had drained our first bottle, she even managed to pull the full bottle out from my vest and swap it with the empty one while we ran. Awesome. I guess I hate taking my vest off while running...<br /><br />After rolling through Fremont we ran the second out-and-back which takes you a little further down the trail toward Ballard. This section was dull and had it not been for the <a href="https://halesbrewery.com/" target="_blank">Hale's Brewery</a> aid station - WHERE THEY WERE HANDING OUT ACTUAL BEER - it would have been hard to muster much enthusiasm. As we ran past this aid station table, I saw some growlers out of the corner of my eye and reflexively my body swerved right toward the table.<br /><br />Me: "Woah... are you guys handing out beer?"<br />Hale's Volunteer: "Yeah, but hurry up, they're kinda trying to shut is down..."<br /><br />By this point, my body was fully and completely locked into our 8:50 ish pace. And I was exceeding my fitness by a LONG shot. In fact, I had not run a road marathon since this time last year and I had not run this long period since the <a href="https://martin.criminale.com/2018/09/pine-to-palm-100-mile-endurance-run.html">Pine to Palm 100</a>. Yikes!<br /><br />After stopping to drink that tiny cup of beer I set off to catch Lucca. Oh. My. God. It was everything I could do to run at an 8:00 pace for the quarter mile or whatever it took to catch her. I'm just glad I was able to!<br /><br />When we got to Fremont we turned left up Stoneway for what I <i>thought</i> was the last hill. We climbed up Stoneway for a few blocks and then turned left to climb up to Aurora and then climbed the gentle hill that is the Aurora Bridge. So far so good.<br /><br />I had purposefully not been obsessively checking my watch every 30 seconds so when I glanced down near the top of the bridge with just over one mile left to go and with about 10 minutes to go before we hit 3:50 I got pretty excited! As we started to descend I tried to calmly tell Lucca that I thought we could make 3:50.<br /><br />If you have ever been close to your limit you know it's easier said than done to increase your pace. But I wasn't worried, I figured if we just didn't slow down 3:50 was in the bag! I just wasn't going to advertise that fact too loudly since it's never over till it's really over.<br /><br />Then we turned right off Aurora. And we were faced with a 3-block climb. Oh no...<br /><br />Lucca dug deep. Eating and drinking were not going to help at this point so it was just a matter of pushing harder and gutting it out. We did slow down but we did not walk! And boy was it nice to finally turn left and see the entrance to Memorial Stadium ahead instead of the traditional last hill the old course had.<br /><br />I tried to gradually ramp up the pace on the descent and Lucca was totally game! As we entered the stadium I was moving about as fast as I could and Lucca was right in front of me. I could see the clock above the finishing arch and right then I realized we were going to be a few seconds short of 3:50 but only seven!<br /><br /><a href="https://photos.google.com/share/AF1QipOrSNKm7dPAoeykWn-Hx4bU0QCGmXBofyQvwkwt3QJfOvIIAFKhKqs9XPQzLnbiwA?key=aGpLYUZMeHBnek1rOUl1Zk12dGZxY0FXeUoyUDZB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/jgxe77LZ4T356KnT9VPRC8433dZ_R4QlSH5D4yUVmha8gznFxJ_1zyoYt5TdtLkqDqsh8kV646GDtt55noJMfuXyTJmh0W540sH3TB55oHsm5ViHbeauBdkid7kkV-Q4XRZniOhvhes=w500" /></a><br /><br />You want proof that Lucca pushed hard? Here you go. Magically, her husband Bil caught this on camera.<br /><br /><a href="https://photos.google.com/share/AF1QipOpgH910tSEQTvDbQS79vzQTzSgDh683S35KRdGLXXX3GCfD6xkyWuEep8goru_TQ?key=Q0ZLejEteERvcDNpZ2xJTmh3UzJZMGJZNVdSMGRR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/qf5dl5kpCkqJ4fGBSM6KxnXO2l0sbnHP3iM9XLafqsBuerAYx7PI49FCwZdOx-EMJDrgymNery334Bve_4rPdFhSRonfwNt-vxL-ebK-dVFMfPRC2jgQA2jEopXPyrDeKkTkIABH8vA=w500" /></a><br /><br />But as soon as Lucca threw up (and it wasn't much at all) she was fine. Way to go Lucca!<br /><br />What an awesome/amazing tradition! These past few years I have just been signing up for the Seattle Marathon as soon as possible because that is the least expensive price but more importantly, I'm 99% sure Lucca and I will be on the starting line again. Even if I get injured.<br /><br />After the race, Lucca and I limped around for a bit and soaked in the relative warmth. It was a spectacular day! Then Lucca and Bil walked back to their hotel to get cleaned up and to take the train home to Leavenworth. I put on some warm, dry clothes and walked over to <a href="http://www.feierabendseattle.com/" target="_blank">Feierabend</a> to meet some friends for beers and brats. Yes, that walk felt good. Oh yeah, so did the food and drink.<br /><br />Here's to another year of running with my sister! And here's to Lucca for being so darn rock solid throughout and being willing to dig that deep at the end. Did I mention we had consecutive race numbers? That was fun. And hearing the race announcer mention both of us as we approached the finish - while pronouncing "Criminale" correctly - is so cool.<br /><br />Here are all the <a href="https://photos.app.goo.gl/1BsWgfDvA29MZLiv6" target="_blank">pictures and videos</a>.<br /><br />Results<br /><ul><li>Another year of bonding with Lucca. Priceless.</li><li><a href="https://results.chronotrack.com/event/results/event/event-38948" target="_blank">official results</a></li></ul><div>Nutrition (before)</div><div><ul><li>water</li></ul><div>Nutrition (during)</div></div><div>In total, the two of us consumed the following.</div><div><ul><li>2 <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottles</a> each with 2 scoops <a href="https://www.hammernutrition.com/heed-sports-drink/" target="_blank">HEED</a>, 1 scoop <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a>, .5 scoops <a href="https://www.hammernutrition.com/fully-charged" target="_blank">Fully Charged</a>, 1 <a href="https://www.hammernutrition.com/race-caps-supreme" target="_blank">Race Caps Supreme</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/anti-fatigue-caps" target="_blank">Anti-Fatigue Cap</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/endurance-amino" target="_blank">Endurance BCAA+</a> Cap</li><li>9 <a href="https://www.hammernutrition.com/hammer-gel" target="_blank">Hammer Gels</a></li></ul><div>Nutrition (after)</div></div><div><ul><li>3 scoops <a href="https://www.hammernutrition.com/recoverite" target="_blank">Recoverite</a></li><li>3 <a href="https://www.hammernutrition.com/products/recovery/tissue-rejuvenator" target="_blank">Tissue Rejuvenator </a>Caps</li><li>1 <a href="https://floydsofleadville.com/product/cbd-softgel-50mg-qty-60/" target="_blank">Floyd's of Leadville 50mg CBD Softgel</a></li></ul><div>Gear</div></div><div><ul><li><a href="https://www.topoathletic.com/M-Ultrafly-2" target="_blank">Topo Athletic Ultrafly 2</a> shoes</li><li>Stance socks</li><li>Brooks undershirts</li><li>Dynafit knickers</li><li>Old Navy shorts</li><li>Craft long sleeve undershirt</li><li>Topo Athletic team shirt</li><li><a href="https://www.hammernutrition.com/products/clothing/headwear/" target="_blank">Hammer Nutrition trucker hat</a></li></ul><div><br /></div></div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/1984896217/embed/f01a072c1afe049689773cbe5d826d596504e8bb" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0401 5th Ave N, Seattle, WA 98109, USA47.6228051 -122.3495214000000125.646299600000006 -163.6581154 69.5993106 -81.040927400000015tag:blogger.com,1999:blog-181141920113252505.post-82352662094342361242018-10-07T19:38:00.000-07:002020-04-29T10:00:12.048-07:00Moran Constitutional RelayWay back in 2015 I got invited by some friends to participate in the <a href="https://martin.criminale.com/2015/07/ragnar-relay-northwest-passage-ultra.html">Ragnar Northwest Passage relay race</a>. It was a blast! So when I heard about the <a href="http://nwtrailruns.com/events/moran-constitutional-relay/" target="_blank">Moran Constitutional Relay</a>, I immediately plagiarized the Ragnar team name (Whistle Tips) and invited those same friends. #doneanddone<br /><br /><a href="https://photos.google.com/share/AF1QipPBhY-Vm0lx48VQg3fTx4XIVCnFUfEfHrHlpZCPC_zHV3qd4j8yDLUaNGNaGbXvLg?key=TlQ4dl9oZG1wQlVmV1RVZVJvNXZjLThKNE1XQXh3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl4DxexlLV66jhHdkNZGpm74-deGUzBXhN7v7HoCXKpAIksZBz5zV02ON_fTYVAPgkYDznDl9uCFnl7TQY1l13MmrH2YC-0M7TdpG9bRtkWkpY6863ey65hk1kR0SC0y8CQnxHs9YgHA-a/w500/" /></a><br /><br /><a name='more'></a>First things first. I didn't know what "Whistle Tips" meant until this weekend, here's the scoop.<br /><br /><iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/9R2hOlVqqek" width="459"></iframe> <br /><br />Hahaha... Kids.<br /><br />This relay race had 12 legs and our team was six people so we each got to run twice. Eight legs were held on Saturday and four on Sunday so two people had to double up on the first day (but then they were didn't have to run on Sunday). Leg length was about 3-8.5 miles but the shorter legs usually had much more elevation gain so the time it took to run each leg was <i>roughly</i> equivalent. Case in point, three of the shorter legs gained about 2.000'.<br /><br />When we chose our legs I told everyone I didn't care what I get. Guess what legs were left over, the two with the most vertical gain. :) I got to run up the <a href="https://www.trailforks.com/trails/power-line-trail-79423/" target="_blank">Power Line Trail</a> climb on Saturday to Little Summit and on Sunday I ran up the <a href="https://www.trailforks.com/trails/cold-spring-56327/" target="_blank">Cold Spring Trail</a> from Cascade Lake to the top of Mt Constitution. Go!<br /><br />One trick with relay races is coordinating transportation to transitions. Ideally, it's an exercise in hurry up and wait. You get there a little (not too much) before the runner shows up so you have time to warm up but not so early that sit around and cool down. It can be hard to predict when each person will finish their leg, that's part of the excitement.<br /><br />I have run these trails several times during the Orcas Island 50k. The climbs I was supposed to "run" up are pretty much 95% hiking during an ultra so I was a little psyched out but freshness makes a HUGE difference. On this weekend I ran every step of both climbs. Yes! And being able to do this was an enormous confidence booster, it made the climbs much less intimidating.<br /><br />I'll cut to the chase.<br /><ul><li>My time on the Power Line Trail climb was 51:01, that was almost four minutes slower than 1st place but about 50 minutes faster than <span style="background-color: #f6d5d9;">last </span>place.</li><li>My time on the Cascade Lake to Mt Constitution Summit climb was 43:50. 1st place baby!</li><li>It's hard to estimate your finishing time, I ran up to the Mt Constitution Summit so fast I beat my teammate I was handing off to by almost 10 minutes! Good thing we were not hyper-competitive. :)</li><li>Our team took a wrong turn. Twice. That cost us about 15 minutes in total.</li><li>Our team was great! We had some beers the night before, after the first day, and after the second day. That's my style.</li><li><a href="https://rosarioresort.com/" target="_blank">Rosario</a> is THE place to stay. And the spa is included.</li><li><a href="https://www.facebook.com/Island-Skillet-372905352739237" target="_blank">Island Skillet</a> in Eastsound is awesome! But they are not open late so don't delay.</li><li>A co-ed team is the way to go!</li></ul><div>I recommend this race! It was well organized, most meals are included and the trails are all amazing.</div><div><br /></div><div>Here are <a href="https://photos.app.goo.gl/mCf37rXbzJyZmqCQ8" target="_blank">all my pictures</a>, too bad no one got any of me actually running...! :(</div><div><br /></div><div>Results</div><div><ul><li>4th - Overall leg #4</li><li>1st - Overall leg #10</li><li>9th - Overall Team</li><li>official <a href="http://nwtrailruns.com/events/moran-constitutional-relay/#Results" target="_blank">results</a></li></ul><div>Gear</div><div><ul><li><a href="https://www.topoathletic.com/mens-mt2?color=27" target="_blank">Topo Athletic MT-2 shoes</a></li></ul><div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/1888209975/embed/ee10756574bd4eb6d1691b5039b0a89e223303db" width="590"></iframe> <iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/1890488260/embed/02ac44e40af69fccbacc3dd3cd9b1b4aedab69eb" width="590"></iframe></div></div></div>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Moran State Park, 3572 Olga Rd, Olga, WA 98279, USA48.6661403 -122.8244813999999726.706131799999998 -164.13307539999997 70.62614880000001 -81.515887399999968tag:blogger.com,1999:blog-181141920113252505.post-1359764386950467282018-09-30T21:57:00.000-07:002020-04-29T10:00:12.210-07:00running through The EnchantmentsBelieve the hype!<br /><br />I have been trying to do this run for years. Twice I got turned away because of forest fires and once because of an injury. I guess the fourth time is the charm. I'm SO glad to have made it out here.<br /><br /><a href="https://photos.google.com/share/AF1QipNaem9NLlIVeNUeCZRC8qP763SkHqEhjbipT0fBOji1PUrVbXHFMriCh95XG3osTw?key=Ny1lbG9KTF9qUnpmazQ3UW9raDl3SUVnYUhQMTJ3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoXCuiZYZIxY8fJ83JOAXxf6baIQwR33FUuD6WWpl8dGtUM6GpB2tF4wkQb25CfGMrn2q6KXsaQFyR5bRGtu2ohV8Fzu87hmIYJ53DQfPUpuMdb79kS6VY6WbhIGmr_EKNDfdMKs_tgEW-/w350/" /></a><br /><br /><a name='more'></a><a href="https://www.wta.org/go-hiking/hikes/enchantment-lakes" target="_blank">The Enchantments</a> are in the <a href="https://www.fs.usda.gov/recarea/mbs/recarea/?recid=79416" target="_blank">Alpine Lakes Wilderness</a> just outside of <a href="https://leavenworth.org/" target="_blank">Leavenworth, WA</a>. It's a series of (enchanting) alpine lakes in an area that was carved out by glaciers which left behind tons of exposed granite. The rock is (I think) alternately bleached from the sun and black from lichen which makes for spectacular scenery.<br /><br />At times you are running across giant stone slabs that have been worn smooth, almost like the sandstone <a href="https://en.wikipedia.org/wiki/Slickrock_Trail" target="_blank">Slickrock Trail</a> near Moab, UT. In other spots, the rock is jagged and sharp. All the lakes are an incredible blue and the water is crystal clear.<br /><br /><a href="https://photos.google.com/share/AF1QipPWLTO-gHAWhxrhAB0lFdqRubfL5E6fNfSK34cYbQWsZBF8lwIC5ifgVb0a5qAZ3Q?key=dHBCQ0FXd3ZTNmhsMFhybWc5OTRPVGpMdmYyM1Vn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/yhfNi77T5elHSEGj-z0DGEkOdxf6XQzN0GrxVFIlUioJP_3Qslw1zirxEOJ7wMSdXao9UKARjwNj8jJDfqe_1f-zKytlpJY_EyFdcgQG5Iqz0ut3DzxcayAXylLPaK6h7u37TuXg_94=w500" /></a><br /><br />The trail is about 20 miles long. Some over-achievers will also run the eight-mile connector (four miles of pavement and four miles of a steep, dirt road) but we opted for the aptly named <a href="https://loopconnectorshuttle.com/" target="_blank">Loop Connector Shuttle</a>. I approve of this option.<br /><br />Most people will hike or run this trail in late September or early October as that is when the Larches turn. If you time it right, the hills are on fire.<br /><br /><a href="https://photos.google.com/share/AF1QipMxIBpA_48D_nomTvazXTzF79QC0bPBdIfTfbkLPzaozCdQvmJkuEaARic99URIwA?key=MTF3ZWljQWZBa1AzVWtDQlZJMjNXTFNtRXRnTFh3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/-T9qZfPjDsm0YsYt4QrufbYZBRI3FM8G63fe8zKWaGiP5mEIQRL3p90UHL4VX5Z4dbjetwb76Q4BAOR1rJ-iWRGg6j1WcxfKraVX1HrbgweBw3DZo-3FaUuqhCv5Js7c18OaYMEKV-c=w350" /></a><br /><br />If you plan on camping up here you need a permit which is really hard to get because The Enchantments are so popular this time of year. Through runners needn't worry about a permit.<br /><br />I did this run with a <a href="https://seattlerunningclub.org/" target="_blank">Seattle Running Club</a> (my running club) group. We took a lot of pictures! So many in fact that I can't possibly highlight them all in this blog post. Instead, here is my entire <a href="https://photos.app.goo.gl/Fe8mSJ3cENgaGDDf7" target="_blank">photo album</a>.<br /><br />Did I mention that we had amazing weather? The stars sure did align for this run.<br /><br />The only bummer was spraining my left ankle pretty badly with about four miles to go. I heard what sounded like a ligament snap and for a few minutes I was on the ground feeling pretty awful. Experience has taught me that movement is best so as soon as I could I started to walk and eventually I was jogging. I managed to run the rest of the trail but had to walk tight corners and rocky sections. Hopefully this heals soon, it's the third time I have sprained this ankle.<br /><br />Oh yeah, and the pack I took was too small. It was cold at the start and up top so whenever I wasn't chilly I had to tie some items around my waist. Boo Hoo.<br /><br />Nutrition (before)<br /><ul><li>water</li></ul><div>Nutrition (during)</div><div><ul><li>2 <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottles</a> each with 1.5 scoops <a href="https://www.hammernutrition.com/products/fuels/perpetuem" target="_blank">Perpetuem</a>, 1.5 scoops <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a>, .5 scoops <a href="https://www.hammernutrition.com/fully-charged" target="_blank">Fully Charged</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/anti-fatigue-caps" target="_blank">Anti-Fatigue Cap</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/endurance-amino" target="_blank">Endurance BCAA+ Cap</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/race-caps-supreme" target="_blank">Race Caps Supreme</a></li><li>1 <a href="https://www.hammernutrition.com/products/fuels/hammer-bar" target="_blank">Hammer Bar</a></li><li>3 pouches of baby food</li><li>water</li></ul><div>Nutrition (after)</div></div><div><ul><li>3 scoops <a href="https://www.hammernutrition.com/products/recovery/recoverite" target="_blank">Recoverite</a></li><li><a href="https://www.hammernutrition.com/products/recovery/whey-protein-bar" target="_blank">Whey Protein Bar</a></li><li>pizza & beer at the <a href="http://www.blewettbrew.com/" target="_blank">Blewett Brewing Company</a></li></ul><div>Gear</div><div><ul><li><a href="https://www.topoathletic.com/M-Ultrafly-2" target="_blank">Topo Athletic Ultrafly 2 shoes</a></li><li>Stance socks</li><li>Topo team shorts</li><li><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-sleeveless-running-shirt" target="_blank">Hammer Nutrition sleeveless running shirt</a></li><li><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/unisex-long-sleeve-running-shirt" target="_blank">Hammer Nutrition long sleeve running shirt</a></li><li>long sleeve fleece top</li><li>Buff</li><li><a href="https://www.topoathletic.com/Topo-Trucker-Hat" target="_blank">Topo Athletic Trucker Hat</a></li><li>OR gloves</li><li>Salomon Advanced Skin 5 Set</li><li>Garmin Fenix 3 GPS watch</li></ul></div><div><br /></div></div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/1876873268/embed/795de94cf9349ba8d8c07457624052b49bcb903a" width="590"></iframe>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Alpine Lakes Wilderness Area, Leavenworth, WA 98826, USA47.5795986 -121.0895919000000225.6192786 -162.39818590000002 69.5399186 -79.780997900000017tag:blogger.com,1999:blog-181141920113252505.post-51035796124189155162018-09-08T19:40:00.000-07:002020-04-29T10:00:12.372-07:00Pine To Palm 100 Mile Endurance RunIn this distorted, niche community of ultra running that I sometimes get lost in, people have started to say things like, "100 miles is not that far." Well it is. And although you can have a very rewarding time running (and walking) 100 miles, and although #type2fun is still mostly fun (thanks to the human brain's amazing ability to selectively save the good stuff while discarding much of the bad), for most people it takes (lots of) training, support, and a few years to get it right. I'm here to tell you that I am most people. I ran the <a href="https://roguevalleyrunners.com/pages/pine-to-palm" target="_blank">Pine To Palm 100 Mile Endurance Run</a> for the first time <a href="https://martin.criminale.com/2016/09/pine-to-palm-100-mile-endurance-run.html">in 2016</a> and did not have a great day. I've wanted to come back and get it right ever since. #doneanddone<br /><br /><a href="https://photos.google.com/share/AF1QipMMmj-iFC5P_3-yAsb_HWP9yU1AeN5Lp8aQcwzlffoL2L_rIFS_KdtDvS3EUkLeAQ?key=bmVwRDJQeVdTU0xzenZ3RTYwMTFfZUJ5Q2JDakln&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/V5NvmANNgcIVNbli4_fiF3lDZjTGj0ob0LgI2OPmwRAmoSt5W8TkPx408iEGvG50Mml1zqhyYYR96AdT3MDvPC00LOYFyd7btu1Ed15FvTjLgwGZ3dktl3kMMbXZegLWH9oScoSlkMk=w500" /></a><br />[Photo credit Ben McKinley.]<br /><br />Thanks to <a href="https://en.wikipedia.org/wiki/Hal_Koerner" target="_blank">Hal Koerner</a> and <a href="https://roguevalleyrunners.com/" target="_blank">Rogue Valley Runners</a> for putting on an epic event.<br /><br /><a name='more'></a><br />First and foremost, thanks to <a href="https://www.facebook.com/shelleyharmancriminale" target="_blank">Shelley</a>. She drove most of the eight hours down to this race, supported me from start to finish (while getting exactly as much sleep as I did), and then drove ALL THE WAY BACK HOME so I could relax. Thank you, thank you, thank you.<br /><br />Thanks also to <a href="https://www.facebook.com/lucca.criminale" target="_blank">Lucca</a> (for once this post is not just about me). As we led our separate lives after college we had unintentionally grown apart for some time. I like to tell the story of me emailing her and my father six years ago after completing <a href="https://martin.criminale.com/2012/03/chuckanut-50k.html">my first ultra</a> all excited and proud. Lucca replied, "Oh yeah, that's a cool race, I've done it." Boom! I had no idea she was into running, much less ultras. Fast forward to now after running four editions of the <a href="http://www.seattlemarathon.org/" target="_blank">Seattle Marathon</a> together, one 50k together and traveling to Switzerland for an <a href="https://martin.criminale.com/2016/07/eiger-ultra-trail-101k.html">amazing race</a> together and wouldn't you know it, running has helped us get to know each other again. How cool is that?<br /><br />And I can't forget to thank Bil (Lucca's husband) and <a href="https://www.facebook.com/danielle.micheletti.7" target="_blank">Danielle</a> (Lucca's pacer). And my accidental pacer.<br /><br />Sometimes you just get lucky. It happened to me once when I ran the <a href="https://martin.criminale.com/2013/08/cascade-crest-100-mile-trail-run.html">Cascade Crest 100 Mile Endurance Run</a> and then happened AGAIN at this race... Huge thanks to <a href="https://www.facebook.com/ben.mckinley" target="_blank">Ben McKinley</a> for being proactive and seeking out a runner to pace after his buddy had to drop. And Ben was a super pacer! We talked about tons of stuff (kids, football, skiing, being tall), not much if it related to running. Which is just how Martin likes it.<br /><br />ASIDE - so there I am running up the dirt road to Dutchman Peak when this car pulls up next to me and the driver rolls down the window. "Hey, do you want a pacer?" Uh, yes please. We introduced ourselves and agreed to meet at the aid station. When I got there Ben was nowhere to be seen but this guy has <i>quantities</i> of team spirit. Once he did get there and discovered I had already left, he freaking ran me down! It was on a section of the PCT about five miles later and I could tell a headlamp was gaining on me. I decided to pull over and let them by and the runner said. "Martin...?" That made my day. Or night as it were.<br /><br />Let me jump right in with the knowledge nuggets. I try to learn something every time I run an ultra. I can only do so many of these things and at this point, I'm not getting any faster so I figure I should at least "enjoy" each one a little more.<br /><ul><li>Nutrition during a 100 is tough. I've absolutely nailed it all year long but all the other races were 50k or 50 miles. I tried to apply the same formula here and I stumbled, figuratively. This is a work in progress for sure.</li><li>Although I'm not a faster runner than when I started this adventure in 2012, I am smarter and that's worth a ton. I was just reading a quote from <a href="https://karlmeltzer.com/" target="_blank">Karl Meltzer</a> (the winningest 100-mile runner ON EARTH) who said that he is much more efficient than he used to be and that this is the main thing which keeps him competitive. I concur. I keep spending less time at aid stations, being smarter about what goes in which drop bag, tweaking and tuning my gear and nutrition, getting better at pacing myself, and it's paid off big. Usually (read: hopefully) it's me passing others at the end of an ultra and not the other way round.</li><li>Having a crew and pacer is fantastic. I have never started a 100-mile race intending to have a pacer but happened into one twice. And having Shelley support me at two of these has also helped a bunch. All that no-trekking-poles and loving-the-solitude-of-the-woods stuff only goes so far. For me.</li><li>Speaking of which, trekking poles rule. Hey, not everyone uses them or even likes them but wow do they work for me. I have a herniated disc in my lower back and anything I can do to keep my spine aligned is a godsend as the day wears on. Now my legs/fitness are the weakest link which is the way it should be. Not some dumb, old injury.</li><li>I have never listened to music during an ultra prior to this race. I took along an iPod Shuffle and turned it on around mile 60. Wow! That was nice.</li><li>Changing shoes and socks is also nice. I changed both (and washed my feet!) at mile 43.5 and then socks only at mile 67.</li><li>It takes time for a body (especially my body) to adjust to this kind of distance. I know, right? When I started running I had loads of fitness from bicycle racing and ramped up my miles way too fast and consequently had various injuries that I could have avoided. It's just been the last two years that I have finished ultras and only felt tired and sore instead of destroyed or hurt. And you know what? I like this feeling better.</li><li>Trekking pole quivers are cool. More about that later.</li><li>Shoes matter! OMG do they matter... I continue to be blown away by how comfy my <a href="https://www.topoathletic.com/" target="_blank">Topo</a> shoes are. Unless I stub my toe or similar, I have not had a single foot issue all year long. No blisters, no bruised toenails, no problems in other words. That's pure gold.</li></ul><div>For a change, it wasn't just me taking pictures at this race, it was everyone else! Here are some highlights/lowlights in chronological order.</div><div><br /></div><div>Here I am warming up outside of the <a href="http://www.applegateriverlodge.com/" target="_blank">Applegate River Lodge</a> (where we stayed the previous night) before heading out to the start. I recommend this place by the way. Quaint building and gas/food/beer/wine across the street. Also, lots of blackberries around and no one appears to want them.</div><div><br /></div><a href="https://photos.google.com/share/AF1QipMQSgo-HTuAmtRwwM-A6EMe4aO4xCNbhGcK-Y8jLxhGTsMT9po_WvLjbSspVEV0Cw?key=MDA0Z2xUVzFXanlyZUtjaU9DUTNPS3JiY19xZkF3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/jKJPq4XgblgolvRhZU7YCUg5ZWUTNNVeHRFPQU4JFSos6K0y5yWB3a8OGpXnIQFOrFGx08M4GIXV0r3undgz3zfxKUNXSbDpwKdZ1K_BwQr1QDfIDpFp8Ane3Nq1v-7MJMNKfblaElk=w350" /></a><br />[Photo credit Shelley Criminale.]<br /><br />The start. And you can see me on the right in the red shirt 18 seconds in.<br /><br /><a href="https://photos.google.com/share/AF1QipPkMR9kON_Iqv0Ejj0PICRkK_hycC6kq-5V0mgMkmwh1pBM7y7ndhTR2uj88SAZQw?key=bXRDdTFxUEI3bGhqcVo2bWJPQ19yLTdZamJIV2ZB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/p1eXjwDhJzMdGSiZtB_inbo3TffdaXthlH2l1yPdS3l7Qoi5h-PBqWbxqoy59YXrxuBhL_hVp5mV3oLwy9GoI9YnspjGsseCJ9dFKmjiVsjXXntEqRiVm5_ZADQnyJDYuc9v-k7Ipdo=w350" /></a><br />[Photo credit Shelley Criminale.]<br /><br />I don't have a photo or movie (or soundtrack) of this but the crew at the Steamboat Ranch aid station (mile 21.5) were playing all <a href="http://kexp.org/read/2018/9/7/rip-mac-miller/" target="_blank">Mac Miller</a> all day long. They were young and male, go figure. It was kind of touching actually.<br /><br />Pulling into the Seattle Bar/Applegate River aid station at mile 28.5. If you listen closely you can hear Shelley comment that I am ahead of schedule...<br /><br /><a href="https://photos.google.com/share/AF1QipPWughcEayvG2CBbEbyd-oNrkpQm1z4I4QUZzewi1KbGF5FjonXPm9Yp04kU2SC5g?key=eTFud0wtcjFteFd2RFR3aUpTYVZ5SFkzUzhGeC1R&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/sES6XSTAwT2lKhY8yzTKAJiUtiUeDcmQ5NJNt4HUdcv7WD0Y8nP-Oo1YTYlZeu7K78tRh1daIDWLZ7Ggm_coMeiQ5Jttdj3bUImWHXzM9wMePAfWhavGqU95if8wx7sUR00wrbN-eWU=w350" /></a><br />[Photo credit Shelley Criminale.]<br /><br />Someone else's support crew, doing yoga while they wait...<br /><br /><a href="https://photos.google.com/share/AF1QipNe5-pXTumKEveXr3MTEtsOB5gBNx9ef9Daf0Hri8I417DQGzTOaFcT7-0pfTHoew?key=elY3RnNobGs3UDVJVFBmYU5PY0ptTmlpUmJ0Z2Rn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/HIOBt4Wn4A_5VXU234SJo90cJMRp2VDhgpf49DiRV5PowiIbBRYVnJ2dTZFxkzU0Iy7A9bjRHc5V6sSYHGBwx0H5jVbjLAXTu1xRrhfCYbRdlMvqiHKiQw9lGX9n8IJHNiglY74j6aE=w350" /></a><br />[Photo credit Shelley Criminale.]<br /><br />Someone who looks a lot fresher than me.<br /><br /><a href="https://photos.google.com/share/AF1QipN-3hdYjQp02j1FqxjhSrC9MHdxaqR65k5-l630NBj6cxzGmP6wJ2KLhfVL2XvtGw?key=MmtPYm5TaFhSWmozV2xRbk42cjFmNVdEcE95MVp3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizKK7DcaFVxzxcHvHLqH0_zO6KORIZYKs5ZPjGrvEfk3geyjaxz7oKC-lW0yTLCF4iJW_aYRG5oKxi9RqCjwyKVBS0N0F6w9Z_nDMbv_uzGuE6t4LrrovPTYUXcnnvSzlupZZKhT9SJ_aS/w500/" /></a><br />[Photo credit Lucca Criminale.]<br /><br />Leaving the Squaw Lakes aid stations at mile 43.5.<br /><br /><a href="https://photos.google.com/share/AF1QipOjCqrvPXxBhq2_OyOgzkjLzIt12VQsmryXFeFYnbmmkCmezZorAG2x1Ig96tfRqg?key=TFJjdHY1cERfWFJ4V2dQQUtkNnppSmhNdndLRjVn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/PimMAuFo-1wXavpETlfffBk32Ne7E_LEN1KRmpRYC-hPR1PJE-rcx_4UA01-1dRUlGGmPpfFo5V1t4kmB_w-LOP1bppAITeJMlYpX2_Mj7E-APEGWNtMWACKgG36ADiAbjNsH_d2OuI=w350" /></a><br />[Photo credit Danielle Micheletti.]<br /><br />One of my favorite sections of trail around mile 50. Turns out Lucca thought so too.<br /><br /><a href="https://photos.google.com/share/AF1QipOzODvaiX8zQgtWosicyw8OELKnrmTS40l9Gc5dSai52QzO1y-Ra0olmt-jstYZ8A?key=VEt1Mm9vdFVSNlVQTlp0SHZtTnBCZFZkejBBOGF3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia_1DS4wavThA80hQ9QkU8wh-0Xu3hfFfDOpIs4B26u7nsbduYdIIWD3hJDq8czxqvBRNQdQRa4bLaw4QISFAHTTZ_Fo0D-ToGbW8_xd_hiPpw_n99tj_OYUbPOP0U98s7ZnrPqjiHKRVT/w500/" /></a><br />[Photo credit Lucca Criminale.]<br /><br />The Squaw Peak fire lookout. This is at the top of the first out-and-back which you need to run after arriving at the Hanley Gap aid station (mile 52).<br /><br /><a href="https://photos.google.com/share/AF1QipM7FIpsruBLbGRnuWtXF5xi-Xvglu1s4gVj7fLSqEtd8fou8U3nhn-yZG9lRgiaJQ?key=dV9ZakRvaUNHcVpUX0N4WS0xLUt0R016WGUybHB3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiji2DOVK0r40SEAGt90dtnK_2UKowRYqlZJ4dPHNFgtQz_VY-fSDhyphenhyphenWap3WlAXjTixMOJ06yFYy-oGi4VY8nVu9VTd6t8zU44-sqIPdgxn-kEQHoUADYZ1PkqPtkbjBzujInrqv42N6JOE/w500/" /></a><br />[Photo credit Lucca Criminale.]<br /><br />The Siskiyou Gap (mile 73.5) aid station. The night was an ocean of DARK and every aid station was an oasis of light. It was super cool.<br /><br /><a href="https://photos.google.com/share/AF1QipPl4MLr9ZYrn4_mm_KfEb68byAmUd6ahEEgbw8FBV2Ciw4iIPy1HrYH7gybx_dpjQ?key=akFHVFdCWFRuQnNSbk9Od2hfeWR5VVVPTkttMEpB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/T3lSfXXL3_UfVnRqIl5wnt9KrejvagB0c61Dwmv0ARGnI3VkV5MfJLaw6i_ns3DcgLrR9eKH-GT7HcvJ46qrlFi50JsssenHf0mYigX-TWlM-mbMmJMsD6JYnmGeHj0mmqdxcejkNl8=w500" /></a><br />[Photo credit Ben McKinley.]<br /><br />How Shelley felt after having this guy park behind her with his headlights on for two hours.<br /><br /><a href="https://photos.google.com/share/AF1QipMODCQEsK-MJd1bxODbNF20zS9rJvjj5Eldvx51fGviKBs9nxebJ4XglUGcnitMpw?key=REhnRHplbHpZU3ZUY05LNXBNenVyVzZuaHh0YWNR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/O5tbjwJ2Mofc6kZoE0_ibOoN5SlKNFXchzcBsu65_vk0ISMZdmlL192PJ9IW1f3XN3Ja8lcClGxwNowNCsCr-XBg2XwPxbLuW7dbQquuaJXiRhzqdHOBzYx04NxufTTFgZmIWnN9P_E=w350" /></a><br />[Photo credit Shelley Criminale.]<br /><br />Shelley helping me at the Grouse Gap (mile 80) aid station.<br /><br /><a href="https://photos.google.com/share/AF1QipMl0EF7S7kZKTlwIHTQBtgYzPgDUv2hUMzPyHE0iKMt5_fnCaqk9K6lICxI4b0DXA?key=aDNEb2dLbnEyWVd5SWNUMlRfU3ZrcE1oTUxGWnp3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/V7yCl0mVPLgyRWCuf7ge0S9FOp0kZ5YOAOyADcGww0WgG2UfXqw16MUNRNn9oqbus6ChrEE5ls1LzWkX-BWgEToX7JWjOP3qXSrDtDOq-znZJe4XcGIuFRXXzsoRSe2VKcom-bm9w40=w500" /></a><br />[Photo credit Ben McKinley.]<br /><br />Bil helping Lucca at the Grouse Gap aid station. Lucca discovered that plain yogurt was working for her. I am taking notes.<br /><br /><a href="https://photos.google.com/share/AF1QipOMucQ5o-VwdB1M0kItPMIgBmJmaXrb0DU5v1A5vXX4ap630kwd8bJhlJ95eB_Nqw?key=TzVmSjRuRmZSaXlxeGFLbjdOeHZ6UndYb1BTTmNR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/3HK-qdc6QJoh6Xc_dcICMuuXNHS_SPGhim7uk4n6M1XW3UjXH80itLJCcRD-KUvHK6n4Xhu58fJc8WS2wOSRkumc4QsHzqJKGUdI8tu1kGy2Y5rGwl4xkwbjc_SZMDjip8K32xLVwIg=w500" /></a><br />[Photo credit Danielle Micheletti.]<br /><br />Lucca sumitting Wagner Butte at mile 86. That's right, still looking fresher than me.<br /><br /><a href="https://photos.google.com/share/AF1QipM1E3nLDzHeEnD9Enm2wbNslBsn7s6wwv-qdAOgpWrW0YFrzsSFH7bjMy-3L6UYNA?key=M0NBM0JWSzA1LVF6eE9JRG0yVGpHdFRwTU9UVFN3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/mrPzpiaQDVprPbwiVjUPAlHi2uL0NS1SMUfDchT34T03bU1iJpYp4LdaXQNpmX6fOhYkL68QoAwm28i3kHeyLjSQexJaewLy4QfUVx1R8rPChBy48JelNWDo40wHejJJHke8AEORtFw=w500" /></a><br />[Photo credit Danielle Micheletti.]<br /><br />Danielle and Lucca on top of Wagner Butte.<br /><br /><a href="https://photos.google.com/share/AF1QipMHVgac7tcaHs-NC5bFdCMka9feLqrqzeo72qK2GogtI5fM0iYpKYrEow59X_2lLA?key=cEJGOEhPQ0JRZmNNZkR6bGFTZFFCUlpBXzhmZ3N3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1hXDOlc9ZSlhSBKLxoaR8kkQLiSIc9za547GGCBxf4PLMLdbq1WoBl06WFnnREH3Mm4b26wzqy8aav3RnGoFG0uxf3M65L-71TTF-ymFwZIngHZ0OwbBoDFIixXo6fgiKV4U5qMLcMZmg/w500/" /></a><br />[Photo credit Lucca Criminale.]<br /><br />Lucca finishing her second 100-mile race!<br /><br /><a href="https://photos.google.com/share/AF1QipOBCJZ6JMMsQmPJQrdodlcJiYIrg2zzFgx9bhzs8LpweGflZBsi7HvO3N5lFOjiTw?key=X3VoX3ZKeEd1cFJLX0R6WEV3ODlGTGlHZC1PVlZB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/e7xqoujw37_Xn0dV8YLTvWTjGnowM5YPK4VSSqLd_XAh17yPbm_RnGXBHnNZh1mWsFJh6S3sa1CiBMTqlxIIo4899sscM3XxAf0RfvDnBVzz92ApYYrm02S6j3_RFHQ2jPGfhcGcGB8=w500" /></a><br /><br />This race was a new experience for me. Cascade Crest starts later in the morning so unless you are pretty speedy you will finish in daylight. And the last time I ran this race I also finished in daylight. Finishing in the dark was not so bad!<br /><br />I usually save maths for the very end of a race but this time I started working things out way too soon. Prior to the start, I had the brilliant idea of having Shelley write splits on my forearm so that I would have a gauge for my pace.<br /><br /><a href="https://photos.google.com/share/AF1QipMgG1lGz2o452D1NFQWDGfW4yW4BkWbnoT9WM9Md_FEthpxeJIWqtOM_YR0dVua4g?key=OEdTQ1N0VDM2VnlTOHJ1ZF9URHBybGxXRTNsamlR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBuGKcaAvRjnLLZg8QZWEHs0Fh5bK0sYqn4QFtxSWdAtnNvMasDfY9GtpPHHv5CXXQh_4ShugG3VGrXFE56nrPy_6EHKSQT4gbsaxwJ43taHjFF0mLWOcfIhkgxR9LgtXTs6BJakJso9sT/w500/" /></a><br /><br />I used splits from <a href="https://www.facebook.com/trailpug" target="_blank">Phil Kochik</a> (owner of <a href="http://sevenhillsrunningshop.com/" target="_blank">Seven Hills Running Shop</a>) who was the slowest sub-24 time in 2016 (he finished in 23:30). The numbers wore off in a hurry (turns out a Sharpie is no match for 100-mile sweat) so I kept asking Shelley how I was doing compared to the splits. And she kept telling me I was ahead! I think it was 30 minutes the first time I saw her at mile 28.5 and it crept up to FIFTY MINUTES by mile 80. Of course, it didn't take long for my mind to race (way) ahead of my body and soon I started to fantasize about a sub-23 hour time.<br /><br />Was I having an inspired day or was I going to pay the proverbial Pied Piper? Turns out a little of both.<br /><br />When you get to the Squaw Lakes aid station at mile 41 you need to run a 2.5-mile lap around the lake. It's pretty darn flat but I had to walk a couple of times. This is what happened to me in 2016 so I was getting worried.<br /><br />But when I left the Squaw Creek Gap aid station at mile 59.5 and started marching up the road, I felt much better than I did in 2016. Two years ago I was about ready to throw in the towel here and this time I was looking forward to meeting Shelley and to the lights and music this aid station is known for.<br /><br />By the time I got to Dutchman Peak (mile 66) in 2016 I had thrown in the towel big time. It still amazes me how I finished that race. This time I got out of my wet clothes stat, drank some broth and started right back down to the parking lot where Shelley was waiting for me. I was cold, but not defeated.<br /><br />ASIDE - this course is super scenic and the aid stations and volunteers are awesome but the actual course marking is not so hot... I got confused once heading up to Stein Butte around mile 37. The trail I was on went straight ahead but there was also a trail that went up to the Stein Butte Lookout on the right. Where was the ribbon located? On a bush right in the middle of the intersection. C'mon... The two guys I was with at the time spent at least five minutes exploring the lookout trail until I convinced them (and myself) that we needed to continue straight. Thank goodness I was right. Another time I was on the PCT and suddenly the trail dumped you out onto a four-way dirt road intersection. For the life of me, I could not find a ribbon. I walked at least 50' down each road looking and letting my headlamp linger. I eventually found the ONLY ribbon marking the trail and was able to continue.<br /><br />On the way up to Wagner Butte (around mile 83), I got "stuck" behind two other racers and their pacers and I didn't have the zip to pass them. We did eventually scoot by on a descent but as soon as we established a gap I promptly had a moment of indecision about the route. Suddenly the trail went down pretty steeply and I vaguely recalled that once the trail got steep, you were on the final descent to Road 2016 and the Weasel Creek aid station at mile 90. I did NOT want to miss the out-and-back to Wagner Butte so told Ben to stop. We spent at least 10-15 minutes dorking around with his iPhone trying to get enough of a signal to see where the heck the trail to Wagner Butte was. Without success. While we were standing there, the four runners behind us caught up. My indecision was enough to make them pause too so now we all stood there for a bit until we finally decided that since none of us had seen a sign for Wagner Butte, straight must be the correct way to go. It was, whew.<br /><br />On this four-mile out-and-back I definitely started to fade. Twice while scrambling to the final summit of Wagner Butte I put my foot down, put weight on it, and felt myself start to tip backward. Yikes! I was tired.<br /><br />When we got to the Weasel Creek aid station all I could do was stumble over to the support crew truck, lean against it and pee into the woods. Ben was nice enough to grab my pin flag from my pack while I was peeing and handed it to the race staff. And then I had to sit down in a chair. Ouch. I managed to yank myself out of my stupor and get moving in fairly short order but for all my planning of running these last 10 miles they started out at a walking pace.<br /><br />Eventually, I managed to break into a jog but it didn't last long. I had one sustained stretch of jogging (not even five minutes I suspect) so it was walk/jog for the next eight miles. Finally, after we had been on the MTB trail for a bit, I started to speed up.<br /><br />Just after the last aid station at mile 95 we stopped one more time unsure of the direction to go. There had been a mountain bike trail sign on the right that was causing Ben to hesitate but we double checked the route description (since my brain was shot at this point) and quickly realized we just needed to continue down the road. I guess running at night does sometimes have disadvantages.<br /><br />Just before this dirt trail turns to pavement Ben's headlamp died. Luckily he had a replacement so he told me to run ahead while he switched lights. I felt a little bad leaving him but did as I was told. One mile to go!<br /><br />And then it happened. As I hit the pavement I had a vague, uneasy feeling in my guts. Within the span of perhaps 60 seconds that vague feeling became extremely specific - I was going to shit my pants.<br /><br />ASIDE - I've had to poop in the woods before, most people that hike or run do. But not during many races. In fact, only during two. The first time I got saved by an outhouse at the <a href="https://martin.criminale.com/2018/03/badger-mountain-challenge-50-mile.html">Badger Mountain Challange 50 Mile</a> earlier this year. This was the other race. Usually, I'm good to go if I can attend to my business prior to the start, these ultras tend to shut my system down... not so much today.<br /><br />As I ran along clenching my butt cheeks tighter and tighter it became patently obvious there was no way in hell I was making it to the finish without really embarrassing myself. What to do...? Here I was running through some expensive homes in suburban Ashland and there were streetlights along the road.<br /><br />Desperate times call for desperate measures and finally, I had to do something. In this case, "something" meant hopping off the side of the road that wasn't lit, sliding down a hill covered in dry leaves, grabbing a tree to arrest my slide, turning off my headlamp and dropping trow.<br /><br />Oh man, how do you spell relief? Never mind, you get the idea.<br /><br />As I was crouched in the leaves I saw Ben's light approaching. "Hey Ben, wait a sec... I had to take a nature break!" I scrambled back up to the road (not an easy task, those dry leaves were slippery!) and managed to rejoin my pacer.<br /><br />There was no time to be gained here and I could finally smell the barn (olfactory reference intended) so we just ran it in.<br /><br />To sum up this maths distraction, if I had not hesitated at intersections and made the correct navigational choices I could have gone sub-23. Oh well. As Ben kept telling me (I must have been lamenting my lost minutes), my time was awesome and in short order I was in full agreement with him. Plus, navigating is part of these events! My only goals going in were sub-24 and winning my age group. I had accomplished both (by a big margin!) so shut up already.<br /><br />Here are some more stats from this run.<br /><ul><li><a href="https://connect.garmin.com/modern/activity/3001645053" target="_blank">Garmin Connect</a> claims I burned almost 12,000 calories. I think I agree. I weighed myself Thursday morning and was 190. Two days after the race and after eating this on Monday (I'm writing this post on Tuesday) I am still at 180 lb.</li></ul><div><a href="https://photos.google.com/share/AF1QipNoZjphvxS-ItcrSZ8e4UDGjVSAmGOeUIJIC3jVyJYbnaXBhlPJmkdNzOoegs-Wrg?key=VzVoblVBVkF3RmtUWWJBdDlnQmw5N2phTGgyRHpB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/fEDF0z8m9rrYv3LbSrm3r9sg6d-GrgRdGD72rWGYdKg5tyBZ7bNYIxOjdkAiipWRGopbyONSzLFlZ29plVCSwaebQ-WS5oJh11adnq-_0UbK8qn6mjBQFkMB1sFhPbu7dARaGVcmcrc=w500" /></a><br /><ul><li>Apparently, my stomach is not as "iron" as it used to be. After finishing I could barely eat or drink anything. After a shower and a nap, I went back to the finish to cheer on Lucca. On the way, I found <a href="https://www.standingstonebrewing.com/" target="_blank">Standing Stone Brewing Company</a> and could only manage this sampler size glass of beer.</li></ul><div><a href="https://photos.google.com/share/AF1QipOgUbDpQufBOb40eg5GycxYxwYtqe0O0rwqLco09-iDF82ZPeB28CyNcnf34kzEow?key=N1h1aFpTQVkyZ0txb0l6ekdwc0tjd2NDM2VhWU9R&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/PJgzKqlW7hnUW8PqvI5YFtY98GysZQWYNZQxMHxstvCnG2a9RWgnGpvgk2-txrJjnL8iUW9CTJOioa54ySpvGD2vA8k6X3qS3GW4wHT8K8E5_NyTAhmxE8Z1uT-nDRNOEoGsJJQ50Bs=w350" /></a><br /><br />I'm proud of how easily I got my Salomon Custom Quiver to work with my older, not-designed-to-work-with-the-custom-quiver pack. I found some existing loops, attached the quiver, wrapped tape around the hooks to prevent them from sliding off and ditched the elastic "4D Trekking Pole holder". Then I ran the synch cord through another existing loop at the bottom of the pack and used the same tape to reduce the size of that opening. It worked great. I am SO <a href="https://en.wikipedia.org/wiki/MacGyver" target="_blank">MacGyver</a>.<br /><br /><a href="https://photos.google.com/share/AF1QipMQoML42xBYRh83K4Ux6q_-DvKW0d0xSp4S28ZagztdC0IcsgmpFUxL-B5NKiqR5w?key=eWJ1d1NkYnFSMDYteGViOEg2clBwVWxOQ1o0Q3BR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/r0nerrqCCAU0G5b_n7L6nG8Wpa11u-h_XsA5PF1JwdYM-WyO492m9Kg6dpIIJJ7DEUF0YZXDhaECMcqRYJ0HFx20eZNtGzTysnDiSD9neGW5cyf2W2w0Fx5tLM1zQTvUt8XkUDfE-T8=w350" /></a><br /><br /><a href="https://photos.google.com/share/AF1QipOkfcioE-IsEMV8l4UEccSPOmt_-QsFRYx2JNnvGbCM7TQENlRVr9uERnpWfk0gGg?key=Y0otOGE1RVg3RXFHRWd3RjZyRFlMTjhucEpvSkNn&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2toGsPXcchjyz1iDl7zZe_8vZdfq-W7C5mMuFq0e-ApI7DDZW7-H9b7SI3jHG3wzbvwk9mySaJU3vACCI6cAiTYp6q1lVL2mNyiR5uHM3bGs3PsyOGOWCCn7KaU3nEuDAG6UIz3EpSIKa/w350/" /></a><br /><br />What an experience. Thanks to everyone that helped make it happen. There will be more.<br /><br />Turns our Ben McKinley made a video of his pacing experience.<br /><br /><iframe allowfullscreen="true" allowtransparency="true" frameborder="0" height="315" scrolling="no" src="https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Fben.mckinley%2Fvideos%2F10156312732787199%2F&show_text=0&width=560" style="border: none; overflow: hidden;" width="560"></iframe><br /><br />And Lucca also wrote a fantastic <a href="https://docs.google.com/document/d/1TEtErwlVoeTTZRPV0A3Hkn1TvC5SRlKYcG-eWy_AQ1w/edit?usp=sharing" target="_blank">race report</a>.<br /><br />Here are all the <a href="https://photos.app.goo.gl/PPUZTgoLBRwNKM2e7" target="_blank">pictures and videos</a>.<br /><br />Results<br /><ul><li>1st - Men 50-59</li><li>25th - Overall</li><li><a href="http://ultrasignup.com/results_event.aspx?did=52832" target="_blank">official results</a></li></ul><div>Nutrition (before)</div><div><ul><li>cold brew coffee, no cream or sugar</li></ul><div>Nutrition (during)</div></div><div><ul><li>6 <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottles</a> each with 1.5 scoops <a href="https://www.hammernutrition.com/products/fuels/perpetuem" target="_blank">Perpetuem</a>, .5 scoops <a href="https://www.hammernutrition.com/fully-charged" target="_blank">Fully Charged</a>, 1.5 scoops <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/race-caps-supreme" target="_blank">Race Caps Supreme</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/endurance-amino" target="_blank">Endurance BCAA+</a> Cap, 1 <a href="https://www.hammernutrition.com/products/supplements/anti-fatigue-caps" target="_blank">Anti-Fatigue Cap</a></li><li>8(?) large bottles each with 2 <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-fizz" target="_blank">Enduolytes Fizz</a> tablets (I like Grapefruit and Cola)</li><li>lots of grapes, watermelon, oranges</li><li>3 quarters of a PB&J</li><li>3(?) cups of soup/broth</li><li>coconut water, yogurt smoothie, fruit smoothie, coffee drink</li><li>plain water</li><li>string cheese</li></ul><div>Nutrition (after)</div></div><div><ul><li>3 scoops <a href="https://www.hammernutrition.com/products/fuels/recoverite" target="_blank">Recoverite</a></li><li>3 <a href="https://www.hammernutrition.com/products/supplements/tissue-rejuvenator" target="_blank">Tissue Rejuvenator</a> Caps</li><li>2 50mg <a href="https://floydsofleadville.com/product/cbd-isolate-softgel-50mg/" target="_blank">Floyd's of Leadville CBD Isolate Softgels</a></li></ul><div>Gear</div></div><div><ul><li><a href="https://www.topoathletic.com/M-Ultrafly-2" target="_blank">Topo Athletic Ultrafly 2 shoes</a></li><li>Stance socks</li><li>Patagonia Strider Pro shorts 7"</li><li><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-short-sleeve-running-shirt" target="_blank">Hammer Nutrition Short Sleeve Running Shirt</a></li><li><a href="https://www.hammernutrition.com/products/clothing/headwear/headsweats-visor" target="_blank">Hammer Nutrition Visor</a></li><li>Craft undershirt</li><li>Topo Athletic Arm Sleeves</li><li>OR wool liner gloves</li><li>Anker battery pack & Garmin charging cable</li><li>Garmin Fenix 3</li><li>Salomon ADV Skin 5 Set</li><li>Salomon Custom Quiver</li><li>Black Diamond Distance Carbon Z Trekking Poles</li><li>Black Diamond Iota Rechargeable Headlamp (at the start)</li><li>Black Diamond Icon Headlamp (through the night)</li></ul><div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/1830736822/embed/8911ba78ccd84945a520f99d9d04892c6b95cbed" width="590"></iframe></div></div></div></div>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Williams, OR 97544, USA42.2187354 -123.2739548000000142.1246559 -123.43531630000001 42.3128149 -123.11259330000001tag:blogger.com,1999:blog-181141920113252505.post-54893736377524830552018-08-26T03:20:00.000-07:002020-04-29T10:00:12.537-07:00pacing Dave VanMiller at the Cascade Crest 100 Mile Endurance RunSometimes (read: usually) it's not about me.<br /><br />This weekend I had the chance to pace my friend <a href="https://www.facebook.com/david.miller.58555" target="_blank">Dave VanMiller</a> at the <a href="http://cascadecrest100.com/" target="_blank">Cascade Crest 100 Mile Endurance Run</a> and it was awesome! More to the point, Dave was awesome!<br /><br /><a href="https://photos.google.com/share/AF1QipNY2h_KaMGj8PRmKX8qWfWEOHXZzJnGPE6e0vm8wVSNMHXh5tMDuBTgOdX4NpeKxg?key=T3QxSHlFM2ZYYml0S2hpUHE2Um0tQ2MwSGY0eUl3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/YTaZzcfxI79ZiMiiH8jIoBZkXEAdQgixWanWkAWPJQc9ikS6dQYG0cYKbGoTwH3MCgTphiNMFlw1EdhphqFdop6iqs2-T9b9wrZ1gVvM0TWMXJyT806ZiL21-TfteTEnWg54kjcrDlE=w350" /></a><br /><br /><a name='more'></a>Pacing and volunteering have got to be the best ways to give back to this sport of trail running. Pacing and being paced has also been some of the best experiences I have had running.<br /><br />For the past several years I have been running with my sister <a href="https://www.facebook.com/lucca.criminale" target="_blank">Lucca</a> at the <a href="http://www.seattlemarathon.org/" target="_blank">Seattle Marathon</a>. Some years it's just been for fun and some years she was really going for it and I believe her Marathon PR was set on this course one of the years we ran together. It's become somewhat of an annual tradition. We have also run all of the <a href="https://martin.criminale.com/2017/05/sun-mountain-50k.html">Sun Mountain 50k</a> together.<br /><br />I had the good fortune to happen onto a pacer myself <a href="https://martin.criminale.com/2013/08/cascade-crest-100-mile-trail-run.html">when I ran Cascade Crest</a> and it was a fantastic experience. So when Dave said he was looking for a pacer and my weekend was free I jumped at the opportunity.<br /><br />Cascade Crest lets you pick up your pacer at about the halfway point. Dave's wife Gretchen was going to run with him from mile 54-69 and I was going to take him from 69 to the finish. Since I wasn't going to start running until about 11:00 PM and since there isn't much you can do prior to running except for relaxing, I opted to drive to the halfway point (the Hyak aid station) early to meet Gretchen and Dave.<br /><br />It was a little surreal sitting there in the <a href="https://www.friendsofjohnwaynepioneertrail.org/" target="_blank">John Wayne Trail</a> waiting for runners to show up knowing what they had just covered... One thing that always impresses me is how comfy I am running in these relatively mild temperatures but how freaking cold I get just sitting around in them. Glad I planned for this and packed some layers.<br /><br /><a href="https://photos.google.com/share/AF1QipPbfvNeiS1QMH51uLjW8XY6uydrmYVqjezB1sEe5QkWSZjTZGuUMLjN8dcj7dLCvA?key=MkFucE9xNE1sWVEwYi1yVDF3dWdUdTloTjFmVFpR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR2V9haoLBTM0juaLiIGtP0BDdW-AXvRG43yI-LiAK0HvXJyEpL1nzgq1GVNz9aQcuzS_XJ98S7EpYvK39x6m4fo4pPmlAz0g3ysp0fiRvJNzwgnZK70QiyRuvxoWUg55x34d3MdetXQER/w500/" /></a><br /><br />And it was comforting to see that not everyone else was immune to the relative cold.<br /><br /><a href="https://photos.google.com/share/AF1QipMVVDa9IpQj6e_TDCZHNh6Sar6WqMu4xAkBdUpxl4ksTneOhy0EqO3dCaPZcW27Zg?key=MWpPc2RWMEo3Rmstb1NoeTJMS1g1SzJIYndNU0dn&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1ZsTbWb4h4hc5Nf1poIOJabnjruuKawxX2Z6mKKXdG81r42DsHw8lgBCXQL3-2IPyYgAGJvCbAxE56dXBxokeHE4Dxu_y9B1mVkFzBuF93CYCo9CA5NP3CGBNTq42gpfHQVPRQNsaBvLx/w350/" /></a><br /><br />I met tons of friends that were also pacing. It felt like half of my ultra running friends had either gotten into this race or were helping out. So cool!<br /><br />Gretchen and I connected, discussed logistics, and then there was nothing ot do but chill until Dave showed up.<br /><br />Watching the leaders come and go was impressive. The first runner had a 50-minute gap on 2nd place! I was told this guy has won this race twice and was going for a course record. When he took off with just his wet t-shirt and two handheld bottles into the cold night and the higher elevation sections of this course I had my doubts... turns out he did win but didn't beat the record.<br /><br />Dave arrived a little ahead of schedule and looked like he was having a super day! We gave him his pitstop and I managed to snap a quick picture.<br /><br /><a href="https://photos.google.com/share/AF1QipPxuGD8j1wu87SxFe7ztO1o2ILlEG1BpRCeRY51SNKGytUvEfIRr6tEyXaTKVacNA?key=WU9veWVKb2VIWk12LVJreDQ3VThMajlQeGZ0bWlR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/BClAulgdZ508Qy5rGypDsaSANk2aeNEhH_9aGWFzvhn3yhGKe7OCXyr6QXRZZH9EVGMaPqz6xFZ_IwV8DhXWgX28oK9FoV7u--IOvrGw9S24yvNHSiaQkUg6zKxNvq0Q8ImkU_zBnJQ=w500" /></a><br /><br />After Dave and Gretchen left, I just cleaned up Dave's drop bag, put everything in Gretchen's car, locked it up and drove myself to the next transition.<br /><br />And had absolutely. Nothing. To do.<br /><br />This is the tough part for pacers (or a support crew). You show up early to ensure you don't miss your runner and then you wait.<br /><br />It was too cold to hang out in just my running clothes so I put layers on over the top, got all my shit ready, reclined my car seat and tried to relax/nap.<br /><br />Except you can't <i>really</i> nap or you'll miss your runner. I was parked in a turn on a dirt road and the runners would come by me pretty quick. I could only see each one for perhaps 10 seconds and then they were past my car and heading up the road to the aid station. I was really hoping I didn't screw it up.<br /><br />Luckily I saw Dave and Gretchen approaching. Thank goodness most people have a unique running style which I can recognize immediately. As they ran past I got out and proceeded to grab my gear. Funny how you think you have everything laid out and ready and then it takes WAY longer to actually shed your outer layers, put on your vest, your headlamp, grab your trekking poles, lock the car, reassure yourself that you really locked the car, run through the mental checklist, and jog up to the aid station.<br /><br />"Dave! Dave, are you here?"<br /><br />But it worked. I found my runner, found Gretchen, gave her the car keys, told her where it was, and then Dave and I disappeared into the night. And onto the most technical trail of this race - the "trail from hell".<br /><br />Dave had told me before the start that his goal was 22-24 hours. Gretchen had told me he was having a great day but didn't mention any specifics. I figured if we just didn't slow down much it would be a super finish. The next aid station - Mineral Creek at mile 75 - was not far away in terms of distance but because the trail is so tricky and because it's always up or down, it takes most people about 1.5 hours to get there. Dave is a pretty good trail runner and didn't slow down at all here. I ran in front so I would occasionally turn around and shine my headlamp on the more technical sections to help Dave descend without tripping. There is one creek crossing just before you get to the aid station and you had to rock hop across. I made it over dry but Dave dipped the toe of one shoe in the water. He didn't seem worried so I wasn't either.<br /><br />We arrived at the aid station and Dave was Mr. Efficient so we were moving again in no time.<br /><br />From Mineral Creek (mile 75) to No Name Ridge (mile 82) is one big dirt road climb. The one time I ran this race I walked most of it. Not Dave. He kept breaking into a jog. Even when we were walking Dave was <i>moving</i>. On this road we slowly caught another runner, I think he was a great carrot.<br /><br />Up on the ridge it was colder for sure. Dave was in and out of the aid station again but I grabbed some soup to warm up and had to catch up.<br /><br />This section of the race takes you along the "Cardiac Needles" so named because the elevation profile looks like an EKG. Our carrot was really strong and it was a challenge to stay in touch. I checked in a couple of times to see if the pace was okay and each time Dave said it was. Dave was really impressing me up here. This is not fast terrain, especially after 80+miles, but Dave was moving really well.<br /><br />The cherry on the top of the Needles is the Thorp Mt fire lookout. To get here you need to do an out-and-back from the aid station at mile 86 and climb to the high point of this race. Dave (as do most people) opted to skip the aid station on the way up. To prove you ran this section there was a book attached to the lookout and you had to grab the page that corresponded to your bib number. Dave was all business and so we arrived at the aid station again in a hurry. Dave grabbed some food, I filled his bottles, and we were gone.<br /><br />Suddenly Dave said, "I forgot my poles!" Damn, I had failed one of my pacer duties and let Dave leave equipment behind. I was just about to tell Dave I could run back and get them when he said, "Forget about it. I have a friend at the aid station and can pick them up from him later." Turns out this was a prescient decision.<br /><br />Dave was still pushing hard. I was SO impressed with his ability to move. Our carrot was still around too, I was starting to worry about Dave blowing up but this guy has loads of experience so I just tried to help and encourage him along.<br /><br />Dave is the most appreciative and humble runner I know. Every time I told him, "Good job!" or, "You're doing great!" he would say thanks. He even apologized for the occasional grunts he was uttering from the effort. I was like, "Grunt away Dave, you are killing this!" A few minutes after leaving the Thorp aid station Dave slowed just a bit and grunted. I stopped, turned around and he had thrown up. Now this is not a super rare occurrence in ultra running, especially when you are pushing hard (which Dave was!), but people take varying amounts of time to recover from it. Dave took about 10 seconds. I've never puked while running but I imagine it can actually feel good depending on the circumstances... We didn't stop to discuss this topic as Dave was already moving again. What focus!<br /><br />The climb to the Thorp fire lookout is <i>not</i> the last "needle" and on the next climb, Dave suddenly asked for my trekking poles. No problem! Glad to help. My poles are longer than Daves but the difference is not extreme. At the top of the climb, he just handed them back. Nice! This is how we rolled over the next couple of hills.<br /><br />Dave was still doing okay when we got to French Cabin (mile 89) although he had slowed a bit on the climbs. Our carrot kept pulling away on the ascents and we would catch him back up on the descents. I filled another bottle here for Dave and we were off.<br /><br />Over the course of the last big climb and the next few miles, our carrot slowly pulled ahead. Suddenly he was going faster on the climbs <i>and</i> descents. Dave didn't get rattled and we just continued on as best we could.<br /><br />I thought we were in no man's land so when a headlamp started to approach us from behind I tried to stay calm. When it came time for them to pass, they said hi, it was our carrot! He had taken a break to fertilize the trees and was just catching up. Dave took it all in stride but we couldn't hang with him as he ran past and slowly, very slowly, his light disappeared up the trail again. On the upside, no one had caught us. :)<br /><br />As we approached the Silver Creek aid station (mile 96) Dave had the presence of mind to ask me if I would fill a bottle for him as he ran straight through. Yes! It only took me about 60 seconds and then I was chasing Dave down.<br /><br />I'm no maths wiz and my watch was not displaying the time of day so it was hard for me to give Dave any sort of ETA or time goal to shoot for. Luckily Dave was content to, and able to, just go as hard as he could. As we hit the pavement, we closed just a little on our carrot but we couldn't catch him. When we finally started running along the train tracks toward the fire station, Dave looked at the finish line with the giant clock and said, "It's not 22 hours yet!"<br /><br />Oh man, if you can sprint after running 99+ miles then that is what Dave did. Wow!<br /><br /><a href="https://photos.google.com/share/AF1QipN3fmvbWZTWVXHf9j_NvVcY_5_9H6GUtlhJ36NPLIU8v99fR8AiDZh58jXq7ED5NQ?key=OGVMQ2pOLWxleWtZa2s0MDNsUm9Qd1dyY0xFUUZ3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6MKaFSpWBbrbppzfgfDzrDb__zK9mTKeKYqTx9ExzZgie6WZE49JlNzJGKc-vNqUpLZ_jEywnf7JFz9Ok5xAD_HbsDIPy4ASsHpiGkRD-ERuJqomThkyCrL_T5EHP2p9em_pgywrRoa8d/w500/" /></a><br /><br />This guy is amazing! I only hope I can channel this much focus during my next 100-mile race.<br /><br />Kudos to you Dave!Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com0Easton, WA, USA47.23706 -121.1789787000000247.1939385 -121.25965970000001 47.2801815 -121.09829770000002tag:blogger.com,1999:blog-181141920113252505.post-6551775529699476562018-08-18T20:00:00.000-07:002020-04-29T10:00:12.699-07:00Pacific Crest Trail - Section J (Stevens to Snoqualmie)I have had <a href="https://www.wta.org/go-hiking/hikes/pacific-crest-trail-section-j-snoqualmie-pass-to-stevens-pass-east" target="_blank">Section J</a> (Snoqualmie Pass to Stevens Pass) of the <a href="https://www.pcta.org/" target="_blank">Pacific Crest Trail</a> on my long list for years. Funny how things can suddenly come together.<br /><br />Turns out my friend <a href="https://www.facebook.com/bryanestes" target="_blank">Bryan Estes</a> has wanted to run this too. Bryan has hiked this section, and various portions of it, numerous times but he has never done it in one push. We had been talking about this since we both ran the <a href="https://martin.criminale.com/2018/06/seattle-stairway-foot-tour.html">Seattle Stairway Foot Tour</a> in June so when his calendar opened up a few days ago, and I was free too, I jumped at the chance. Did it fit in perfectly with my training and racing calendar? No, but when opportunities come along you need to grab them. You also need to keep your racing in perspective - I do this for fun and fun is exactly what I hoped this run would be about. Fun and adventure.<br /><br /><a href="https://photos.google.com/share/AF1QipNmfWTNJcKWWtm0zMlRHjA0kG0JYvMO57MXcuR_0NIOcupKd7yzUmYp2Htd0QaHjw?key=ZXR5VG9yLXN1V19zS2d5RmFLRDJkV0EzNkJjX1NB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/5GGxI6PYyuCYpcvyf17ju8Qvk1agh50p4eaH94umrBt9an3Q1kjCkczFsTQm3_GSQtr747hyQivSmxHb3ZXS9VXJ527uPJz5BgIxJEiZ5qvP6DNHTFtEbLEbuIWRBSJwPFV1paXLGhs=w500" /></a><br /><br /><a name='more'></a><br />Warning: this blog post contains pictures of bloody knees. :) Nothing too gross hopefully but just so you know.<br /><br />We did not plan much! Bryan is a very experienced ultra runner, backpacker, and outdoor enthusiast, I could not have picked a better partner. My only decisions were how much of what types of food to carry. Ironically, I made some bad ones in this category. But other good decisions helped me through.<br /><br />Transportation also was a dream. I was able to drop a car at Snoqualmie Pass Friday evening with Bryan's help and Saturday morning Bryan's in-laws just happened to be driving to Lake Chelan over Stevens Pass and offered to give us a ride. Nice!<br /><br />At 11:00 AM we were ready to head out from Stevens Pass.<br /><br /><a href="https://photos.google.com/share/AF1QipMtm7M-VcbmR_0NKm97J4Iekm3YU3gIdYJ3qRVdwrK_FGPH2m9cHcLqhDi8gZ_vgQ?key=ZTcydGRmSGtIbXFXcE1sV3lJaEhwdEdoMzFJMlNB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/gt1Gy_qxIbjR5eu2DKhSJXJwrVlFD4oLRPazlyABRpHsRqNEMbCghQaYN8b7RvTz1qzPbdIabZ9yfjCuhYLA7mXgWFpvcKkOdWnkHxi200idNmXZbdjHo3NCfvarCP2cStlyKMXwl8E=w350" /></a><br /><br />Let me just say that the PCT is amazing! In WA there are so many lakes, views, spectacular trails; we were taking pictures ALL THE TIME.<br /><br />One of the first treats was running (pun intended) into my sister <a href="https://www.facebook.com/lucca.criminale" target="_blank">Lucca</a>. Turns out she was running from the end of Icicle Creek Road to Stevens Pass and we met about 2.5 miles from her finish/our start.<br /><br /><a href="https://photos.google.com/share/AF1QipN6ZmbaRPjRqm9f6qphbuYHJsrhzVb1SXuSTfbBBn7ELLhidvIXYq4nBmdMJk-sjA?key=aXg1NzlUbld4RWVkY3VqM2l5R2h6SlZCazB0Z1Z3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/rD0Kz4jWsiJX4D8rokDPkA8ZAc5ms3al3vQVILG9Ne1uCGdlLImjw3uZ2RYFfro5M3T7mV4GI10YRPBrexF4Y_7lgHlRX_DHLO6laerluT0GHvjA5ArCAJ6pv_KinAcRAgueJwIENwQ=w500" /></a><br /><br />I'm still blown away by how much trail running has helped us reconnect, so grateful for this sport.<br /><br />The PCT is really well signed. At about 90% of all the intersections, you see this.<br /><br /><a href="https://photos.google.com/share/AF1QipNIebX4_EUzHeX5w-dN1Btt31ZCNAMN-MXBDqJWCSJTJTLekrkNe0rw4TwfrwJcVQ?key=c2lPQVNsV3F2V0QwME1qbHNaQ0NsZ0tBMHRpLXhB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/yjtJl29WCT6vf9U657JdaK64PZVfI408C9OriWNs9dg69Gd5KTRNKFxN-mLby6i_7aO4b5V7vA0sMhrhjbPmMEsHulk1qNE10X_iRZ_ki0BoJf_egt6A4kzz8oUerr7TOgnXU8rlo5k=w500" /></a><br /><br />And if there isn't any sign it's obvious which way to go. You just follow the natural flow of the trail and avoid the path that is not "natural" or deviates from the obvious line.<br /><br />Bryan and I both brought along four 500+ ml containers for water but never needed more than two at a time. There are tons of lakes and streams this time of year and we only got low on water twice but each occurrence was not a crisis and I was able to catch up on my hydration eventually. Something to keep in mind is that we were "running" and a hiker would need more time (and water) to cover the same distance. I put running in quotes as any trail runner knows, running usually includes some hiking. And it can include a LOT of hiking when you go this far.<br /><br />I seem to have a reputation for falling down while trail running and on this trip I, unfortunately, kept my streak alive. :( The first tumble looked spectacular but once I got myself cleaned up it was no big deal.<br /><br />Here is the "I just fell down" picture.<br /><br /><a href="https://photos.google.com/share/AF1QipP8wKKT54pntKo0InkLCgp0EnuPO2gsqVWHhS3LuCS4CySnrtu6x3gmwvgPT1JLKg?key=dy1Lb1N6ZmktOXhFLU5WSmRZUTR6M1BTWkdHZkpB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/gpLlW6Kj4cRn4Wn-7dedoVHiq1Sy_OmXtC80f5KSI__9jIxSF-ZiUJe1wnSoQBtK_wiQYLCJUvlDvMqJ0QWDQg31vz5N3lgjqKBFcNnWFJ-VcTVMXebcMdBT3yknuoX1JuoFUr2qKJ0=w500" /></a><br /><br />And here is me a few miles after washing my legs in the creek above.<br /><br /><a href="https://photos.google.com/share/AF1QipO93wgYUP8PcgaOEqjb0hRH0fXU1QDYPqSpGnhN5yURk5ip_f1URhAnFJwLl2Sh4Q?key=cnMzQlhUR0tUTS0zcTdoaHNrdlU3QUp0bjZKRUdR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/fNuj70ubTyE87LL5eOCjjC0AoBHFpFl-gCM4YFSX6kGrt_L4uv63t_XDeKIDojfCkWb43Y-vYTvXkWYXk0aCpkS1kbookFX8elzoHEO2SZGv3n0ZizBSgeHNT73EPA591Eaya1rqNkY=w500" /></a><br /><br />Magic, right?<br /><br />The second fall was a bummer. It happened less than 8 miles from the finish and as usual, it was because I was getting tired and not lifting my feet high enough. This one was a little worse.<br /><br /><a href="https://photos.google.com/share/AF1QipOA2ae0nEQIOsaqPe0o96LbXpvCK9UFWjUfoH3pIR0jKYuIzD8tCnNbaDJ_aWxuVA?key=NXk5aUg5QS01QXNNUXYtZkx2Z3RpTVF4aGVzNkxB&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqjSvrFEdyBHnAXXNaq7oI1cUtamdbJmOsdAJmHBCGvLXTAjBE9W05sy1lPXFoTce451Fvkqi5p4Iwd2bTBxDltx638koHPdrf66OCcpGU3I1NzkicTsuu0j7Y9Rrft7l28twmH4lG2CxB/w500/" /></a><br /><br />Most of the rock around here is granite and when I landed I scraped my right thigh across a wedge of it. But again, looks can be deceiving and after a warm shower, I looked much better.<br /><br /><a href="https://photos.google.com/share/AF1QipPV2mIfjCZkoI6A3RfV2Fx23jspvr0T3929Q_OCIcptghlVtiCK09hePds1ZKuMzQ?key=aEVsWVlhWkFRX25zYU9WS3R5LUhtUUkxT0dtUExR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/f0kuPV1vulHIDAQWyEfxqjOq4gD1pz6S5AacmmXCuH4mNgQ30OAbN6XzLZaK7d7L0KO3C56oFm83QD1xXp4JFtlXmWw6JBeMgRP472Yj4b0zrRkFrGW1TT6dhvhCSXEUQlryjViN18g=w350" /></a><br /><br />This second fall managed to put a significant gouge in the Gorilla Glass of my watch!<br /><br /><a href="https://photos.google.com/share/AF1QipMacSdwGaN7PZXqV9SEVsz5YF0-EN-cxCEH_8p6lBCYhOFU65GEc891HoKIVJPrJw?key=bDZYWEpBZmlJeHhfbzVaX3dRalN0ei1FNkM4YjdR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/31tdtUUQn2rN-fcdfV8GbMGuFcYppd1OEEn_jmfmlWdJRzTDsbMPl56vD1EKoNWeGv6xFY043i7jDwOKYG_cVKRtnACNjn-Y2-kSuA4gRWNpSbsX_Y2w5-1OOqzjTXxAgK3ifH2MZ10=w350" /></a><br /><br />Okay, no more gross stuff, I promise. And rest assured I was <i>super</i> conscious of lifting my feet those last few miles... I think on longer runs I get into this mode of trying to maximize my efficiency and lifting your feet less is more efficient than if you lift them more. Until you trip.<br /><br />Technology is fun! Of course, you should not rely on it 100% when out in the wilderness but having a GPS tracker along that let me send people progress reports and which let the recipients of these reports reply (great motivation!) was really cool. It was also fun to be able to check our progress on our phones with a mapping app and to have the ability to take all these pictures! Remember giant SLRs? And disposable cameras? Hahaha... We did have a printed map for backup.<br /><br />I was amazed by all the through-hikers we saw. The PCT is freaking popular! I guess this is the time of year most folks are finishing their north-bound journey. There were also loads of other hikers and backpackers. Don't go here this time of year if you want solitude. :)<br /><br />I'd like to apologize to those campsites we walked through in the middle of the night with our headlamps on... Normally it would make perfect sense to camp really close to the trail or even right in the trail, right? I mean who's going to show up on a trail at night? One tent was literally in the middle of the trail and it was right at a river crossing so Bryan and I walked around this spot multiple times to be sure we were headed in the correct direction. Finally, the guy in the tent mumbled, "Go down to the water..." I suspect he really meant, "Get the eff out of here NOW!" Sorry guy. Did I mention I love my new headlamp? It's super bright and lasts all night long.<br /><br />Lately, Seattle has been inundated with smoke from various forest fires and we saw it and felt it on this adventure. Sunday evening it hurt a little to eat and I can still feel my throat Monday but I wouldn't say it's terrible. This trip was so worth it and my throat is already 90% again.<br /><br />We still had super views but they were not the "I can see for miles and miles" kind. Cases in point.<br /><br /><a href="https://photos.google.com/share/AF1QipPsvpf6lQPnaZZWHHuPI6v_F_fTD5m7hV2_fjyfFA8oS0YR1SdIdACGGKVlexttzQ?key=NEUwWG90QTlYU3NIYXZtMXhCR1JiZ0hteEc3WndR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/oNtf0g7y4JuzRvYdU-xPyD1_41b3pcsr7l8c1wvTkj9n2MZ25DRPdcVLUru-MZftqAHfsh42Eov8_G-PQYItJ4M4PQfGZuyX_yjaxAXBHm8t6W4bV66xiSubSO-1T4hRtpdvLcN8SGY=w500" /></a><br /><br /><a href="https://photos.google.com/share/AF1QipMH0cnbLM5QlF7UWabXIWDOWYAlDOyPCLUwWt_8bvmcnkXaKpGeQpr2cuExjStTOg?key=WmdJVkJxOWYtclMzN1A1TUwtMWc4WFhWN2NnSldB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/g1Lzj0KMt98PlxlebqwaQzml808qZ4T83xJyzQqsgY3J_OB4T52Hqk6ndOrJsI80yq68EYjFeibB5PecppAQkIgxMMDnZ79R0hxl5dPN1xNzUMHJ6qKXuXM6SXV_rqpzolq8UeBHego=w500" /></a><br /><br /><a href="https://photos.google.com/share/AF1QipNGKzBY30NNJshSm5Dh8pPN98iCr5J1kR1-dkw1hRbieAAJIHZmNqRqu2uSAHiC4A?key=MWJSR2dodWxTU1hkdFZjRktmc0lqbkhNTkhhRUpB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/uY5zjTopd8eySswzm2Ya1GfWkAc34BGU_-cqxkNhF11l9SzzkgrjjJtmoI5cLvFwz6qfz272S2td6wSyw6BhDBeuZ4WAxlo9hc6GCAAERx8aXXyODoW6hZlI7woHmJl6fMurtb321_k=w500" /></a><br /><br />We didn't have an agenda or time goal but ended up covering ground faster than anticipated. I was hoping to run the last 30 or so miles in daylight as that scenery is some of the most spectacular but we ended up there in the dark and really only had light again for the last 10-12 miles? Rats. But a very contextual rats, this was a freaking awesome trip.<br /><br />Movies really are the new pictures so here are a few fun snippets of video.<br /><br />Leaving a lake after filtering water.<br /><br /><a href="https://photos.google.com/share/AF1QipMA2GKQDDNAIGjFuEL2bYo6Sd5NRptgvUIdta63-N59peB1QSc0z66BpahTqKqfSA?key=dkU4QjZKcVFsV2xrN2oyZ1g2dUxVeFYzcFNQMmVB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/6DghxPSYcjTIkqmSRQ7DFCpfX99kdnJWx26kxn7aHz3E5zr_yBXGNbz_pXeyb83F9LonoDHw-uVX67zs4P-u_HVQ6EVGPf8AMIMiwHCmYMaDcoNzyRRGV1Es0tVbYBQ3Q2wx9BVLwtw=w500" /></a><br /><br />Smoke.<br /><br /><a href="https://photos.google.com/share/AF1QipPds89JoDWY-kgKwo-E95kCvObSYozpYIFMa_jJixp2IIhID1CI7rdhV1fpmkM56w?key=SFMwbUhmYWg2UV9McWVTZmRlZ2E5YjE1anpKcEZR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/KzoTuSpGZkAJdXHb_-RxgEqJexIjmKBXrTyz9khq6DQnaZ3dmtBCt2_zEt3diaHlfDORb9kPbx7c8SmxdoY6BYlozzMRNBJT93uIURlfbwEFhZ68J11wdCvXwbLihJllv7b7jHx13wg=w500" /></a><br /><br />Running along the PCT.<br /><br /><a href="https://photos.google.com/share/AF1QipPOawj09LLiBwBXf0SZCeEjURMkyTfy-IXultlx8-BD5aBSHOGE0nUpUiGam4IdoQ?key=akFtdHNGalJ0X0lSbXlDYk5PNkhZV19IOXljWnFn&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/DMAzyYc0vDWhTV6y48d2YIqyMyECrQ18iRn9J9ha2aYw85d-QbdhSAspT_mTgviBlgFXuKbjRzUbsoTEEKkRJ02Z2mBvnMIjYMfo2tZjtyRj7-QPMZq3Prmajg5GIzUDKWjSzqeFmFw=w350" /></a><br /><br />There was plenty of water and various cool "bridges" across it.<br /><br /><a href="https://photos.google.com/share/AF1QipNGDbBmCgc5_TiMS32cYmTDhqEO7tKnQuPDzfBLFCovZPtz9r7ow_fem_2xN42FKA?key=ekJrdHRKc3owUlVVNFphSWlRNnQ3a3MxQlBDQnl3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/6lsIMUhY_dJyDqZQOGY-T_KSfgVuvJ-QJiHiy0FAIo_gbmjyGl9b90W1Es0F7JZ-NvVdVEIt9CEi1mhf0KmrlM1aBnqxhgMQySmwjdRz2LwtVn51e6Gvc_QiLvtI6ArHxx5fmoDTXeg=w500" /></a><br /><br />Climbing at night.<br /><br /><a href="https://photos.google.com/share/AF1QipNaJK1eZTnyHcKL3xzXKTkiX8ikmZ_nvkFCOqF-oEopCs2KNqpChmO18RpfI6vx7g?key=X1diWjMtR1plRVM2cU9udW5oNnl6cVlkbGVsQkp3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/khXZtUmFo3sf-BD1vzz-5KRgeCArbLTXgB7sARAWhq-9mjZ0zrRBtc3eA6RInKYXjPT1QrzIX1e6Ccmpz9aq-zYRKCm6AbqNblJiL2nH2zDZ7e8duTbXuy52O-szijZXAmk7LVjsmtg=w500" /></a><br /><br />The weather was perfect! It never got too hot and we never needed to put anything on at night! Bryan and I spent the entire time in the same outfit. In fact, during the night we commented numerous times how warm it was, the few cool breezes we did get were very much appreciated.<br /><br />At night all the smoke was unfortunate. I was hoping for an amazing night sky with zero light pollution. Instead we got a blood orange half moon amidst total blackness. Pretty cool, but not what I was hoping for.<br /><br />My nutrition was not perfect, Or rather, I need to figure out some alternative fuels for adventures when I'm not racing or when there are no aid stations. I experienced my most dramatic case of "sweet fatigue" and within perhaps 10 miles I was already sick of food bars and within 20 miles the mere thought of a food bar or gel was enough to almost make me throw up. Thank goodness I had brought along alternative fuels! Even so, there were stretches where I was running on fumes more than I wanted to. <a href="https://www.hammernutrition.com/" target="_blank">Hammer Nutrition</a> <a href="https://www.hammernutrition.com/products/fuels/perpetuem/" target="_blank">Perpetuem</a> and <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-fizz/" target="_blank">Endurolytes Fizz</a> turned out to be lifesavers! The mild flavor of Perpetuem was something I could stomach start to finish and Endurolytes Fizz was always delicious and the electrolytes in them helped drain the water from my gut in a way I have never experienced. There were a few times when we guzzled plain water and each time I felt bloated and like the water was sloshing around in my stomach. That was never the case when I drank water + Endurolytes Fizz. Both of us packed way too many food bars (better safe than sorry I guess) but the number of bars I brought along was laughable. I think it was 20? I ate two and choked down the third. Ditto for the gel. On the upside, we were SO ready to help anyone on the trail that had run out of food... :)<br /><br />Retelling the entire journey step-by-tedious-step would be just that, boring! I'll try to just provide highlights.<br /><br />Getting shit ready. And by "shit" I mean nutrition. Everything else (technology, shoes, gear) is pretty much on autopilot these days.<br /><br /><a href="https://photos.google.com/share/AF1QipNULOJ3AUp252b8vJbgWh8O0H_rjYSlMyQ_GLOmP2fuTlXhe6Mip0VrQJNoUgd8hg?key=LTA2a1dGZExxby1qWkhsZ041TktLZ0swZ2tNdmlB&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/FKbren5wv6rftPv07heOKsy8r6QhNHyguO6vbw89I1KbPp5_IizNDydn3yPlEdXJ-FzICdoyQGlafA-QiYnzKs4rfMIkJnGGZ4oe5GQB9mlXWefIR69jk9q60ISuaZ100tg3Qi0NJ-c=w500" /></a><br /><br />Turns out both Bryan and I like to take pictures, but I think Bryan won that contest on our adventure. Here he is documenting the PCT logo at the trailhead sign at Stevens Pass. I think it was the 10th picture he had taken and we hadn't even started running yet.<br /><br /><a href="https://photos.google.com/share/AF1QipPcuyCBjNyUHdEP3mMGv2LZF5zj01lLMWeVFqxPkCzD03-1op4hQ3ujhzEtC961Fg?key=X054S2ZHbVVsR0o3QzN1ZkJ3b0hza2NHSkNLUXhB&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggy_akhgVqfjtq6ss3YHHzT4cjfTO4K-aqkkLaeUtb1ZfagmgMvplgjUITV0kqFRdY0GkVYDTB-CIeJ-UUJ7t-0MLZS7b5kC1QKd67LA-5YQuS6n1v7H5NcRFa_QnrqwMoBLiwIa8aMOqN/w350/" /></a><br /><br />Climbing the very first hill through the Stevens Pass resort. There were wildflowers start to finish!<br /><br /><a href="https://photos.google.com/share/AF1QipMnRo01liqEUDK4nZmzCUZFTNyGTLFhGbzM8OP-xAh96WTOR1h6pRVp8BKyqADVtw?key=Y0kwUWR4TTdiSzZtOHZLMDdJYVA5QVlpeGNqbUZ3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/Jn4FlYM1WNOGWI6Nkr041sP8VKFfvVHYCnThbvLdi1FbKzw4iucs1oN6nCVMEskSY-uDA2IuGhb5JUiAjP29O6hMgtCr2MARs6hUs4IWFiSI3HzDDsCu0UzGeTgOtgQgE8ysDM_Zy1k=w500" /></a><br /><br />I hear that equestrians use the PCT a lot. We only saw horses once, it was on this same first climb. The riders were really friendly and the horses were very well behaved.<br /><br /><a href="https://photos.google.com/share/AF1QipO-wItXDsgY-1hvWcrwQ4fZuvWpX5-pg9GJWELPghz3I2-fvxqgKarokKTploz74g?key=LV9KVmdvZlRWSFlUZ1hwWDNIZ2hEQ1lidlZxU0Z3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPaSKjRsP2rmJ8iS4-f7wplmjtrFBqhSF3MbSOOLOIKssQCQ_7Q1YqG0auCHeUxAK-KXXVkKYfrNAh1SpiIo4Sz1myTvefO0fVp7aAaPMLeGzpXYAhLLxET_uFUwZ53C1xDQl4ATdOPCpz/w350/" /></a><br /><br />We encountered almost every type of terrain you would expect in the Pacific Northwest. Flowing singletrack, switchbacks, rocky shale (is that redundant?) and water crossings. Sections of this trail were AMAZING, other sections were amazingly resistant to efficient forward motion. :)<br /><br /><a href="https://photos.google.com/share/AF1QipNQCNTxDTu7Zy-fVnJOsjQi55FzMMUNBClnFZ1nSqKA-SHM9Mumdly4pmjsS7w1wg?key=RHRSOVFuaFRKc2lGUU5pOTAwbGlkMmxYQ1FlMmpn&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQN7rjyQ7xcbJ7STCjW1sh2I3FrtVxKNtqbhQ9x7vjo0YisC9zCdEwJ30ou_pY1_hNTjvv2csdcAIim0FxqmP64QWWPm5z-hh3tDjKtmVYSRRV5BeXsfBXGjFpRzKpVYucFrkW3vMAz8Lt/w500/" /></a><br /><br />At 54 years old I still like to pose next to big rocks. I also like to jump and touch low hanging signs while walking down the sidewalk, see how far I can make it down a beach while only stepping on driftwood and not on the sand and balancing on parking lot dividers as I walk from my car to the mall/hospital/store. Sue me.<br /><br /><a href="https://photos.google.com/share/AF1QipNq4qod37jqeGOklYzKAFTZWLwgdaGSseYv8iK_XXKTl4yAPQ6_yMzoBahL7n2txQ?key=UUFGZ0ZlNmpCdlYzVnpNNEhTV2pPNlVBSExoejd3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0CTcJ0_OU6b0gMIaW-sQSElUU80BsgV8QLLu2e_LSuMjtacVxepo1ZTksBXgxKWdJE_PsVcPlB94Jk3n4T91AXgLi7WRFso_mDyqBD1ZZv9vstb5fW4HTacPdGkDz7kbkmDMunTA6-9Du/w500/" /></a><br /><br />It really was cool to be able to communicate with friends and family while out on the trail. Here I am typing an update into my phone (which was connected to my GPS tracker via Bluetooth) while walking. Barely. I almost tripped a couple of times while doing this but we didn't stop moving! :)<br /><br /><a href="https://photos.google.com/share/AF1QipN54RYmVDraxC32IzQJoQccndQd_B9GynR__gP6VoEBFqxCa4UZbGSYY33Q5zuWdw?key=NFFZX0doVnNXQ1JUcGtNbFR5Z3JGS1lhLWFLUGRn&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigeefCwyHpYdoB3-z4PN4WVJYKYul0hfQM7ocZ-YbtohZILgfkYunSwlHqtNLQcIAOZOnWjDncZ_4F2CyGbI-iGlYAZcswq822yMQInDD0d-Hc2bVHSFmdC75grOTdy0cut3OVmxKzZDgH/w500/" /></a><br /><br />I couldn't get enough of all the water! It helped me clean up, was delicious, and even sounded awesome as you approached it.<br /><br /><a href="https://photos.google.com/share/AF1QipPhcNPdzctwDmyuhUY9DaWl4DXHSEtMAK4Az0NUuJQrOy-hFVj3JSoQEPsruaIG2Q?key=NEhxajktU3NNU0JuNnBGOS1fREQ0RzFWeXFmTVBB&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEBFbmSodG_jrloESgE1O-xC1wFmvE_b6kvZG2O-ol-M64WNnlc87OnajV5n1BGnNyW2ZjPH50vYl2OwIyAnNdKOCWq4mgSwM8wjmNjxp7h2K3R6Aqi1O9JQ0cx45odrRsrxdRjylC1T3b/w500/" /></a><br /><br />We were able to stay dry for all but one water crossing.<br /><br /><a href="https://photos.google.com/share/AF1QipOVEGNriSdJgexBeTHwjvT9floQA70Z32UmUj-NxS8I78v7yTCeuv6UTMJ6H_EKPg?key=TG1pS1BOdDZHZk90bnZyak9icmR6MDAwQldIT3VR&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRRhDonR0Gak0WMMlMJ2GqefuisIr81jcp9T04aMedVHMel6afxoT02eJK3spQ86ROK9A1jxxHzYj5wG2yWkofxoZXg5VPtdsvCcTFv64IOyqc4F9uksn_vW0Y0ldf4cA85oy5x-yo602m/w500/" /></a><br /><br />The one where we had to get wet was about 20 miles from the finish, right where we woke up that camper in his tent. It was the middle of the night and perhaps there had been an alternative route but we didn't feel like searching. And the water felt REALLY GOOD. In retrospect, I should have stood in it a little longer and cleaned up my legs.<br /><br />Water from that wet river crossing was the only issue I had the entire trip. My feet stayed wet the rest of the way and 20 miles at our pace was a long time so I had some peeling skin on my heels and the balls of my feet at the finish. But it cleared up within 24 hours so no biggie.<br /><br />I guess even filtering water can be a blast!<br /><br /><a href="https://photos.google.com/share/AF1QipNSaDiK1J0UfDMq_6oT_60c7l1P7M_7S5DsHOUKycR8qX3h5df5XqiM5G5PW5HWdg?key=S2RMMDJqLWl0aFVKRjdwZzFRc0N2a0xVUXBhZFVR&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/1b7sjL-8nSt5ky1pYx_F9ZaHm4pE2zsbyPQeh5uts19TddmWhqKvb8G8IPPrQZadqGLbCJN6J3bIIaLPgeVOwLKn_xjIB4_9s-SmK9LcSuT18JL9jq8Vc_lVpjCwqKPBdSFpeT8kpAQ=w500" /></a><br /><br />The <a href="https://en.wikipedia.org/wiki/Kendall_Katwalk" target="_blank">Kendall Katwalk</a> never fails to impress. Even if it is socked in, just knowing about the exposure and potential views makes it awesome.<br /><br /><a href="https://photos.google.com/share/AF1QipNd3lXXQxwU7PFnRAiVRNNTip6_5HCD5WLub2qFfEEESCRNVoJHoFlXUWemyl59DA?key=a0tycDF3d2JibUtQM0FDY2dscGpVMzQxSGxfNk93&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/hgPK9j_i3ixugGNmLmTFydyqWbHe7ARDdd9-CBo-0tc51j0tRHMxwZy7NOWRtt-7safEjEU3L1wRaw9f1AqF2iXFmYtYaPvCG1ivJdGVb1vRbK6Pv31v8kZMq9HdX-5_ndubQRssVeE=w500" /></a><br /><br />Here I am sending another update from the south end of the Kendall Katwalk. This shot captures a lot, some epic scenery, a small person next to big mountains, the smoke, what a day!<br /><br /><a href="https://photos.google.com/share/AF1QipPmfKWn6gUHpaA07j9Z4Y4rL9DtvB9-8RrvFrwzqjLvHHYfBFaYN-l2pb2xaIP-wg?key=SkZ1WXlmMDdFa2NRd0NKbWNQT2lHX2R5cERhX0Fn&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVjLEN78dy9MrMb6u-fRsysdCPtl0IMZi1MdbPHH-FoIr_ERAp20kNhABHVwk86PQADRP3lxKFoOy3yb15oIxUaurBX9L6UX0-yTnf3yWqSkvrhtovnPoHyZl6T1CTcjqv9ODVGq_EBwr7/w500/" /></a><br /><br />Our shoes at the finish.<br /><br /><a href="https://photos.google.com/share/AF1QipPISTaPK3yvRawMgqanZFst3VpT5H4L42gRickPr1qjhe8FHy90alDgE782qlHLqA?key=MmczS2RPelBJN05BNFhiM3R4TDlkcmFKQVZlNnB3&source=ctrlq.org"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw5MEO349pf5WtwlKPK_O-iiirf1oGfJ2w3ynWSi4h0r3GdXx2P9H_K9-Ih_AYUoJAlD3l7UYOtLccP9eg0IeUq7-atPkrtBvwPP1kFnwkJbK3aTd3D-sEt6B888hadyKvV7pW71doYNj_/w500/" /></a><br /><br />Two happy guys at the finish after spending 21 hours together.<br /><br /><a href="https://photos.google.com/share/AF1QipPlaHWak1XRiKZ5KNlmd93enV3EavGvaJPjMSgFPvf3JQCv0LUDtFMq13UAYQQ5zw?key=QnRYTVRwcDJRV204R042XzBpa1hwWGJ6U0hSNXF3&source=ctrlq.org"><img src="https://lh3.googleusercontent.com/mrNMUp_eIQehqm0Q-Tp5JM9_Zt1uCY1LHfHw4xgXNhDZfXfOkfyl_h4_FwjQ9Z32w66IpS1Z17lOWAdEuI7sEMJ27-garcV9jPFLRUHYysDNYyc06F4fRfApLVCryRDXQUDRjZf0pvY=w500" /></a><br /><br />I learned a lot doing this.<br /><br /><ul><li>Nutrition - it's not (thank god) just about bars and gels. Next time I plan on packing some things like <a href="https://en.wikipedia.org/wiki/Cheese_curd" target="_blank">cheese curd</a> (Lucca gets credit for that suggestion), potatoes with olive oil and salt, smashed up avocados in a ziplock bag, you get the idea. All of these things should keep fairly well.</li><li>Good friends are, well, good. Turns out Bryan and I were very compatible fitness-wise on this adventure and neither of us complained which is a HUGE BONUS. We also love talking about things <i>besides</i> running. That is so refreshing to me.</li><li>Good gear, especially shoes, are so, so, SO important.</li><li>The pack I wore was too big. Sure, it's nice to have the room but even if I had needed all of my clothing (I was carrying a wind shirt, raincoat, undershirt, buff and light gloves) it would have fit in a smaller pack. What I wore had a 22-liter capacity, what Bryan wore had a 15-liter capacity and even he had his pack synched way down to minimize the bounce. That 10-15 liter size seems to be the ticket for most outings.</li><li>My favorite pack has almost everything in the front. That includes TWO bottles, trekking poles, your phone/camera, food, lip balm, etc. The main compartment in the back should really just be for extra clothing or larger items that you won't need very often. I have not found my ideal pack yet but I'm still looking... the <a href="https://ultimatedirection.com/pb-adventure-vest-3-0/" target="_blank">Ultimate Direction BP Adventure Vest 3.0</a> (not the 4.0) comes really darn close. The pack I wore today (because I ripped my Adventure Vest and have not replaced it yet) was comfy on my back but is going straight to eBay. Don't get me wrong, it's freaking well made and freaking technical, it's just not for me and it's too large (in terms of fit, not in terms of capacity necessarily).</li></ul><div>When I ran the <a href="https://martin.criminale.com/2018/07/white-river-50-mile-endurance-run.html">White River 50 Mile Endurance Run</a> I chose the <a href="https://www.topoathletic.com/M-Ultrafly-2" target="_blank">Topo Athletic Ultrafly 2</a>. Officially this is a road shoe but in my day-to-day training, it's been so darn comfy that I figured why not run an ultra in them? Boom. I have a new favorite ultra shoe. The <a href="https://www.topoathletic.com/mens-terraventure" target="_blank">Terraventure</a> is normally my go-to trail shoe (and it still is), it has a rock plate and lugged sole but if traction will not be a big concern and the course is not especially rocky, the extra cushion of the Ultrafly pretty much compensates and it just protects your body that much more.</div><div><br /></div><div>Here are all of <a href="https://photos.app.goo.gl/urPueqi9V4ZfAXrx8" target="_blank">Bryan's and my pictures</a>. And there are a lot...</div><div><br /></div><div>Nutrition (before)</div><div><ul><li>Water</li><li>A smoothie around 7:00 AM</li></ul><div>Nutrition (during)</div></div><div><ul><li>8 <a href="https://www.hammernutrition.com/products/gear/water-bottles/logo-water-bottle" target="_blank">large bottles</a> each with 1.5 scoops <a href="https://www.hammernutrition.com/products/fuels/perpetuem" target="_blank">Perpetuem</a>, 2 scoops <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-extreme-powder" target="_blank">Endurolytes Extreme Powder</a>, .5 scoops <a href="https://www.hammernutrition.com/products/supplements/fully-charged" target="_blank">Fully Charged</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/race-caps-supreme" target="_blank">Race Caps Supreme</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/anti-fatigue-caps" target="_blank">Anti-Fatigue Cap</a>, 1 <a href="https://www.hammernutrition.com/products/supplements/endurance-amino" target="_blank">Endurance BCAA+ Cap</a></li><li>3 <a href="https://www.hammernutrition.com/products/fuels/hammer-bar" target="_blank">Hammer Bars</a></li><li>2 <a href="https://www.hammernutrition.com/products/fuels/hammer-gel" target="_blank">Hammer Gels</a></li><li>8(?) large bottles of <a href="https://www.hammernutrition.com/products/electrolytes/endurolytes-fizz" target="_blank">Endurolytes Fizz</a> (two tablets per bottle)</li><li>3(?) large bottles of plain water</li><li>2 <a href="https://www.hammernutrition.com/products/fuels/perpetuem-solids" target="_blank">Perpetuem Solids</a></li></ul><div>Nutrition (after)</div></div><div><ul><li>Large bottle with 3 scoops <a href="https://www.hammernutrition.com/recoverite/" target="_blank">Recoverite</a></li><li>3 <a href="https://www.hammernutrition.com/products/supplements/tissue-rejuvenator" target="_blank">Tissue Rejuvenator</a> Caps</li><li>2 <a href="https://floydsofleadville.com/product/cbd-softgel-50mg-qty-60/" target="_blank">Floyd's of Leadville CBD Softgels</a></li></ul><div>Gear (that I used, I carried a lot more)</div></div><div><ul><li>Stance socks</li><li><a href="https://www.topoathletic.com/M-Ultrafly-2" target="_blank">Topo Athletic Ultrafly 2 shoes</a></li><li>Patagonia Men's Strider Pro shorts 7"</li><li><a href="https://www.hammernutrition.com/products/clothing/mens-clothing/men-s-sleeveless-running-shirt" target="_blank">Hammer Nutrition Sleeveless Running Shirt</a></li><li><a href="https://www.topoathletic.com/Topo-Trucker-Hat" target="_blank">Topo Athletic Trucker Hat</a></li><li>Salomon 22-liter pack</li><li>Black Diamond Distance Carbon Z Trekking Poles</li><li>Black Diamond Icon Headlamp (this thing lasted all night on the high power setting no problem)</li><li>Garmin Fenix 3</li><li>Garmin inReach SE</li><li>Mobile phone</li><li>Squirrel's Nut Butter Anti-Chafe Salve</li><li>MSR Water Filter Pump (not the smallest but it has worked for years and it's fast)</li></ul><div><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/1785118251/embed/555d7e5479b263abbc1a606b02ce9cc004a9d8f8" width="590"></iframe></div></div>Martin Criminalehttp://www.blogger.com/profile/14279350994717100477noreply@blogger.com1US-2, Skykomish, WA 98288, USA47.744811899999988 -121.089019725.761705899999985 -162.3976137 69.7279179 -79.7804257