Gaining more than you lose

12 miles - Dimple Dell lower and upper gully to the Bell Canyon trail head with Scott and Jun. Nice, easy pace going up to the top, where we stopped for a few minutes to chat and eat a little. So nice to be running in shorts and a t-shirt. Started at a decent clip down, then really picked up the pace on the last 3 or so miles. I figured as long as Craig was on my shoulder that I'd keep the pace up, thinking if he slowed down I would too. :) Ended up with 3 miles in the 7's at the end of the run. Had to run a little past the car and back to hit 12. Was plenty tired at the end, but felt fine after a few minutes. Ran into about every kind of trail - dry, wet, muddy, slushy (Slurpee), hardpacked snow, ice, and slippery. Did I miss anything? :) Great run with the guys, perfect weather! 

12 miles - 1:44:32 - 8:42 pace - 890 ft vert

Once again, another phenomenal day on "The Island". I had to get up early to get a couple hours of work done before we headed out. Luckily everything went smoothly so I was able to leave on time. Met up with Jun near my house, then headed to the Island gate and met up with a group at the gate (Kelli, Scott, JD, Dragonvulture, and Brian Beckstead). We piled in a couple of cars and headed to the trailhead. 

We saw a bunch of people at the trailhead as they were finishing off the first part of their run, so we chatted for a few minutes and then finally headed out. Felt like a nice easy pace as we made the first climb, and I found out that the way Craig and I had been running the course was a little backwards at the start - you circle the first hill going clockwise rather than counter. Kept up a decent pace as we hit the 1st aid area, went out and hit Elephant head, and continued on with the loop. Saw lots of people from the blog and elsewhere, which was great. Blazing pace down the hill into the valley, and then kept a good pace as we hit the switchbacks - partially due to to the fact that I had Craig pulling about 10 yards in front of me, and Brian and Dan pushing behind me, so I couldn't slow down - which was a good thing. Coming back the group stayed pretty tight as we went down lone tree back into the valley, then a few guys (Craig, Brian, Dan, Josh) pulled a little ahead of me as we ran the hill back out the valley (but I DID run it!). I caught back up as I got some downhill help, and got dropped again a little as the hill started going back up. So cool to see the group of 4 just trucking at a sweet pace just ahead of me, with Scott just a little behind me. Hit the end of the loop a couple minutes back, at right around 2:46 for the 18.9 miles.

Once again, chatted it up some more as the earlier group had finished their run before we finally decided to head out for the end of the 50 miler loop. We were all pretty heavy legged from the few minutes hanging out, so it took a few minutes (for me at least) before I felt like I was back in the groove. Ran across open fields until we finally cut across the trail and were able to pick it up a little (and just a little). It was really a fun trail, nice and rocky in spots, which is particularly interesting when you've got 20+ miles on your legs! Craig and Brian pulled up ahead after a bit, so I ran with Kelli and JD for a while until Kelli ran around me "I need to go faster". Ha! Couldn't blame her! :) As I told her after, I NEEDED to go faster too, just couldn't :) She is speedy!  Spoke with JD for a few and he picked it up to finish strong. 

Finished in about 3:40. Weather was great, overcast, but spent most of the day in shorts and a short sleeved shirt. Great time running with a super fun group! Didn't take any pics because I felt like we were just cruising the whole time! Jun has a few on his. Thanks to everyone for coming and letting me run along!

24.62 - 3:40 - 8:56 pace - 2500 ft vert.  

Stuck at home with my son and with plans tonight, so I took advantage of his naptime and got a quick 5 miles on the TM - I think thats the furthest I've run on it! :)

5 miles - 40:00 - 8:00 pace - 2% incline (a "grade calculator" tells me thats 528 ft of vert, but that doesn't seem right, at least it didn't feel like that)

Had to get another quick 5 in, but couldn't bear the thought of running on a TM on a day like today. Threw on the shorts and just dashed out the front door. Ran up Mountain Road and back (with a few neighborhood blocks added to get the mileage). Pushed the pace because I had to get back to go to dinner with friends. 

5 miles - 36:17 - 7:15 pace! - 276 vert

Lunchtime run with Jun. Both of us ran on the roads yesterday, and therefore didn't really want to do that again for a while. Decided that with all the snow, most trails would be pretty nasty, but thought we'd give Dimple Dell a try, as it's usually pretty mild. We were pretty much wrong. 5 miles slogging up through heavy, wet, deep snow. At least we could run the whole time, however slow and slippery. Got to the top and decided to run the road back. So much for avoiding pavement. Cruiser down, hips started getting a little tight from the fast run yesterday and lifting through the snow today. I figure at least its a good training run! :)

 10 miles -  1:31:27 - 9:08 pace - 731 vert

P.S. - I think 300 miles is about the limit for the NB MT 101s. I was hoping that they'd last through to the Buffalo run, but they're pretty hammered. The small holes on the outside edge would explain the excess dirt getting in and causing a pinky toe blister on Saturdays run. 

Early AM - Got up at 4:30 to meet Jun at the Pipeline trail head at 5:30. Started out the run on somewhat packed, but still uneven and heavy, dense snow. It was still runnable, but not very stable. We both kept thinking it would get better. It didn't. In fact we got to a point where there were no tracks. Great. Had to plow through a bunch of it. The highlight was we came across a relatively fresh deer carcass that, by all appearances, had been killed by a mountain lion. Craig was hoping to see it lurking, but that didn't happen. Oh, near the turn around point we did see a little bit of that brown stuff, I think they call it dirt. It's been so long, I believe thats what it looks like. Ended up cutting down to the road and running back up to the car via that route. I think we're going to try and go back out in a bit and see if we can muster up some more miles.

After a few finger sized holes appeared in my 101's, I went ahead and picked up some Cascadia 6's yesterday, so this was their maiden voyage. So far so good.  

Lunch - Now thats what I'm talking about! After a fairly dismal start to the day, and a pretty pathetic run on the Dimple Dell trail on Wednesday, we decided to go give it another shot. I couldn't believe the difference from then! Where we had been slogging through snow at an 11 minute pace just two days ago, we were now enjoying cruising up the hills on dry ground at a decent pace. Hardly any snow to be seen. Ran to the top of the trail, up to Bell Canyon trailhead, and up the Reservoir. I couldn't seem to get very good speed on the steep climbs, I don't know if it was the early morning miles, the snow covered trail (there was snow on that part) or getting used to the new, heavier shoes. Who knows, maybe a little of both. Ran around the reservoir and then made our way back down. Tight switchbacks in the snow always make for an entertaining run. The fun thing about this trail is that you can work pretty hard to climb all the hills to get to the top, and then you just kind of go on autopilot and cruise down. Was pretty dang tired by the time we got back to the car, but I was SO happy with the weather and condition of the trails, and equally as please with the splits I ended up with.

I don't know if you're supposed to run 24 miles on your new shoes first outing...but I did. Seemed to work out OK. Scott...they did get a little dirty though. :) 

2nd run - 15.4 miles - 2:19:39 - 9:09 Pace -1359 vert 

Got my wife to go out for a beautiful 2 miles in the neighborhood with views of the valley. She did great, this was pretty much the first time she's run outside. We had a couple of good sized hills to tackle, so it was nice (she didn't quite think so - she'll thank me later, I'm sure). When we got back to the car she drove back and I ran the extra .5 back to my aunts place, who was watching our son. Ran a 7 min pace for that half, which included a big 'ol steep hill. 

Once we got home I cranked out another 2.6 on the TM at an easy 8:30 avg. on 3%. 

Starting this tapering business. Dimple Dell upper trail with Jun. Nice weather, pretty chill pace.

5.5 miles - 49:32 - 8:30 pace - 473 ft vert 

Dimple Dell with Jun and Kelli. Warm and windy. I hate the wind - but the company was good. Taper.

7.27 miles -1:03:44 -  8:46 pace - 555 ft vert  

Jun came up to my place with his kids this morning, my wife was kind enough to watch them (and mine) while we went running. Craig had never run the BST in Kaysville, so I figured that would be a great option. Ran the BST with about a mile up Adams and back then continuing on the BST to a mile or so past the Fernwood trailhead. Plenty of climbing, neither of us seemed to feel any extra pep in our legs even though we'd taken the last two days off. My legs actually started to feel better and better as the run went on. Craig started feeling better too and was pushing the pace pretty good on the way back. A little windy and cold in spots but overall a beautiful, fun run. Mostly dry too, which I'm very happy for. All of the canyons were draining lots of run off as well.

One week to the Buffalo Run 50K!! SO excited.

9.7 miles - 1:33:38 - 9:39 pace - 1717 vert 

5 TM miles @ 2% 8:30 pace

4.16 miles on the lower gully trail with Jun. Beautiful day, and the gully kept us mostly out of the wind. Tried our hardest to keep it slower than a 9 min pace, and ended with 9:08. Nice'n'easy final taper run before the race. 

4.16 miles - 38:02 - 9:08 pace - 216 vert 

"Tomorrow, tomorrow, I'll (hopefully) love ya  tomorrow..." I sing as I look out my window to the snow falling. Good luck to the Buffalo 100 milers starting in the next couple hours! And good luck to everyone else running (or helping)!

Rain or shine we'll see you tomorrow!!

And yes, this post is mostly a result of my excitement and boredom waiting to run.  :)

What a day! It's truly incredible to experience the extreme highs and lows that come with running distances, and how a little persistence can seem to win out and get you to the end. 

I was so happy to be pulling up to the island as the sun was shining down, and not having to start in the snow like the 100 milers, or like we would have been today (the day after). As people were milling around it seemed like the start was quickly upon us. Everyone lined up and I tried to position myself a little towards the front so I wouldn't have to dip, duck, dive and dodge around other runners. There was a tangle of legs right from the beginning as one guy went down, but was quickly up and running again as the runners around him made a good effort to make sure he didn't get run over. I had been looking for Scott at the line, and hadn't seen him, but finally noticed he was up in front of me, so I caught him as we crossed the fence onto the course. We ran up the hill and chatted a bit, which would pretty much end up being the most social interaction that I would have over the the whole race. I ran by myself for the next couple of miles, and as I was dropping down into the White Rock valley all the sudden Scott was back on my heels again, so we talked for a minute until he dropped back a little. Walked up Lone Tree hill and saw JD bombing his way down it on his 50 mile quest. I didn't stop at Elephant head that first time through. Kept a good pace down the hill into Split Rock, though I did hold it back a little - didn't want to burn anything out just yet! Ran the switchbacks and was feeling pretty good as I made a quick water stop back at Elephant Head. My right calf was acting a little tight from the beginning (and would end up cramping periodically throughout) and I always seemed to forget to take a second and stretch it out at the stops - funny how your mind wanders, even with all this time to think! Made it back to the turnaround sometime around 2:25, running down the hill chatting with one of the top 4 or 5 females - Mostly about how this 50K is really 32 miles and how a porta john at the aid station would be nice. :) 

Was able to meet Lily at the aid station, and she gave me a quick update on how Jun and the 50 milers had looked coming through there earlier. Grabbed a few gels from my bag and took a couple bites of a Cliff bar, then headed back out! Its certainly a little daunting to have to head back out there and do what you just finished doing again! I passed Scott as he was coming down the hill, so it was nice to see him still going strong. After you make the left turn I probably ran half of that hill, then decided to walk for a bit to see if that would help my leg - the tendon/bone whatever on the inside back of my knee had been hurting almost the entire first lap, especially when lifting to go up hill. At this point I started to feel really low on energy - I'd been gelling it up about every half hour, but I realized at that point I hadn't taken any salt pills. My gels have a very good amount of it, but as a profuse sweater I should have kept up on it more. Shortly after running the short downhill to the saddle and cruising (slowly) the flat part, I had this moment where I suddenly felt like I was about to pass out and throw up. I immediately stopped, bent over for a second, walked a few steps to make sure I was OK, then I took a minute to pop a couple of S-caps and an ibuprofen. I then walked for a little ways, and felt like a complete idiot walking on a flat part, especially since it was right by the turnoff that everyone coming back takes - but I wanted to make sure that I was OK before running again. I'll admit, right when it hit me I had a split second thought wondering if I was going to have to just take that turn and cut the run short. Finished out that flat part running, and ran down the hill into White Rock. Started walking really early on the Lone Tree hill, was feeling better than before, but still wasn't feeling 'it'. As I was trudging up the hill a 25Ker was running down, who I recognized from a class I had taken at Weber a few years ago. We had sat next to each other and as an assignment we had to write a story about each other. The story I had written about her was about running...and at the time I had thought she was crazy for wanting to run these 'half marathons'...and now here we were, crossing paths, and me doing a 50K. We exchanged brief words, I'm not even sure if she really remembered me, but it was one of those things that just gave a little pick me up and got my legs moving to the aid station, where I got another pick me up in the form of a cup of Pepsi - Man that hit the spot! Running down the big hill into Split rock I started feeling better and better. I felt pretty good on the switchbacks, and while I probably could have run them all, I alternated walking up one, running the other, figuring that I could get better energy/time gains by saving it for the flat parts.Once I hit the top of the switchbacks I ran the rest of the way to the aid station, getting there at 4:30 - only stopping to fill water and get another drink of Pepsi that I had promised myself! :) Felt really good running down Lone Tree and along the valley. Walked the hill out of the valley, and could hear a pack of Coyotes playing up above us, they were making all sorts of laughing/howling noises. Once I hit the top of that hill I knew I was pretty much home free and didn't walk another step of the race. At the turnoff (mile 29 or so) I was running just as fast and feeling as good as I had the first time around. I felt like a completely different person than the one that had been near there not so long ago! Pushed the pace as hard as I could as I ran down, slowing on the gradual incline but still running and pushing. Such a nice sight to see the cars parked in the valley below! Now it really was all downhill from here! Saw Lily again at the gate who gave me a little final encouragement (thanks!) as I crossed the fence and made the turn to the finish.   

Crossed the line just over 5:20 (Garmin had 5:20:27). My goal time had been 5:30, so I was super excited that I beat it by ten minutes...AND the goal time was really based on 31 miles, so even better! :) My wife was there to cheer me on, which was fun. She also had a chair waiting for me so I sat and stretched for a bit. I had left my bag of clothes in my car, and was heading to go back, when it hit me that Scotts gotta be finishing soon, so I started to walk back to wait just so see him hitting the home stretch, so I waited at the end of the finish chute to congratulate him.

Then I was in the middle of changing my shoes when I looked up just in time to see Craig run right by and finish, so Scott and I ran over the the finish to catch him. 8:02! So cool to see him finish, and in the time that he wanted. Then waited a little longer (but not long!) and were able to see the female winner of the 50 miler finish - Kelli!! What a great job!

So cool to see and meet a lot of people from FRB and be inspired by all of the strength, speed and stamina that it takes to do all of this craziness.

Thanks to Jim and all of the VOLUNTEERS for putting on such a fantastic race. We couldn't have been luckier with the weather.

And thanks to Jun (and others) for helping me have the perfect training buildup to make this race even possible for me to run. In January my longest run was 13 miles. Before the race it was 25. Now its 32...  :)