Monsoon

While certainly not as severe as the flooding going on along the Mississippi right now, we do have some areas under water around here that shouldn't be. I had to take an overly circuitous route to drop my son off at school this morning because Hay Creek (which normally doesn't even flow) was up and across the main road leading to the school. This same situation gained me some bonus miles this morning as I had planned on running that route but had to take a detour around. It rained pretty much every day last week, including an almost solid stretch of precipitation from Thursday through Sunday. In fact, lucky for me, the only window of non-rain during that four day stretch was when I ran my long run on Friday. How's that for planning? In any case, other than some wet basements (not mine, thankfully) and some inconvenient detours, we haven't had any major flooding issues that I know of and the rain finally stopped last night, so hopefully the creeks will be receding soon.

In spite of all the rain, last week went really well for me running-wise. The biggest challenge was scheduling. Right now both my son and my daughter are playing both soccer and baseball (teeball for my daughter) and they're in different age groups, which results in two different practice and game times for them each week. On top of that, we had my daughter's birthday party yesterday, a couple of weeks before her actual birthday, so that she could invite all of her school friends before the school year ends this week. So, with that and two soccer games planned for Saturday morning, my window of opportunity for squeezing in a 30 mile long run was pretty narrow. It takes a long damn time to run 30 miles, after all. Lucky for me, while filling out my timesheet, I discovered that I only needed to work 2 hours on Friday to get in my 80 for the pay period. So, I cranked out those two hours early and then set off for the Centennial Trail, praying for a break in the rain (which, as I mentioned, I got).

I met Ryan at the Pilot Knob trailhead, which is approximately mile 42 (outbound, 58 inbound) of the Black Hills 100 course. The plan was to run from there to the Rapid Creek trailhead, which is the 50 mile point, and then back to Pilot Knob where we would continue in the opposite direction toward the Boxelder Creek trailhead (but not all the way to the trailhead....just far enough to get in 30 miles total). I actually drove through an area just past Deadwood where it had snowed overnight, which was NOT all that heartening, but by the time I got to Pilot Knob, the snow was gone and the sun was actually trying to burn through the clouds. Ryan and I took off on what was a new stretch of trail for me. And let me tell you, it was an awesome stretch of trail. I'm not just saying that because I'm one of the RDs for the Black Hills 100 either. The stretch of the Centennial from Pilot Knob to Rapid Creek, about 8.6 miles long, is the kind of rolling, twisting, smooth singletrack that reminds you why you are a trail runner. We hit Rapid Creek in no time and headed back. I started to labor a bit on the return trip as there is a bit of a rise in that direction....not a real grunt of a climb, just a steady gain that makes you work a little harder. We noted a few intersections where we'd need to clearly mark the course before the race and actually got confused and started down the wrong trail at one intersection (funny how an intersection you didn't even notice running one direction confuses the hell out of you when you come across it from the other direction). By the time we got back to Pilot Knob, about 17.5 miles into the run, I was feeling pretty good again and ready to keep going. Ryan wasn't feeling so great and, considering he's running a marathon in a couple of weeks, decided to call it a day.

After a quick change of clothes (we had gotten rained on a bit near Rapid Creek) and guzzling an Ensure (not just for old people), I set off to the north of Pilot Knob to finish up the 30 miles. The difference between this section of trail and the first one we ran was like night and day. The first section was non-motorized, pure singletrack. Pilot Knob is the southern-most terminus of the motorized section of the Centennial Trail. Despite all of the rain that had fallen the past couple of days, the non-motorized stretch we ran was in perfect shape. Not true of the motorized section. It was a sloppy mess, with huge puddles (I expected to see fish jumping in some of them) occupying the entire width of the trail in some places and water running straight down it in others. Add in some rocky technical sections and a pretty good climb coming out of Pilot Knob, and it was pretty damn slow going. I pushed forward for a bit, hoping conditions would improve, but after awhile I started thinking "why am I putting myself through this when there's a perfect section of trail back the other way?". So, after a little over 3 miles of skipping between puddles and sliding on mud, I turned back.

I ran right through Pilot Knob and needed another 6 miles or so to finish out the run so headed south again on the non-motorized trail Ryan and I had run earlier. I was in a groove by this time and, although I wasn't running fast by any means, I was able to run consistently without having to force it and my stomach was being very cooperative. I did get off track once and made about a mile long detour (I'll personally mark that intersection before the BH100), but all in all I felt great and honestly was wishing that I could stay out a little longer. By that time, though, it was getting close to time for me to head home so I could take the kids to soccer and baseball practice (which ended up being canceled due to all the moisture, but I had no way of knowing that without cell phone coverage). Overall, a very satisfying day on the trails (even with the 6 miles of slogging through the mud) and a good confidence boost being able to run that long that well so soon after Collegiate Peaks in what will probably be my final really long run before Bighorn. Really, you can never go wrong with a day that includes two hours of work and five and a half hours of running.

Rapid Recovery

I still remember the struggle I endured when trying to recover from my first 50 (Lean Horse 2009). It was rough. Probably the worst part of it was that my legs weren't really sore for more than a few days, but it took a good month before I could get them to respond the way I thought they should. Almost every run in that month turned into a chore as I just had no energy whatsoever and it was a struggle to even maintain what should have been a very easy recovery pace. So, the big question when I decided to run the Collegiate Peaks 50 a little over a month before the Bighorn 50 was whether or not I would be able to bounce back and resume training in a reasonable amount of time. I didn't want my run at Collegiate Peaks to sabotage my Bighorn training. Based on how last week went, I'm fairly certain that it didn't.

I took two days off from running after Collegiate and, while the legs had the expected level of soreness, nothing really hurt or felt like it had taken an abnormal amount of abuse. I've felt much worse immediately after some road marathons, Boston and Colorado namely. My first run after Collegiate was a simple, easy 5 miler around town. Immediately I knew that my legs were feeling much better than I had expected them to. The next day I ran a double with 6 miles in the morning and a fairly tough 5.8 mile trail run, which included climbing up and over Lookout Mtn. and then turning around and going back up and over, in the afternoon. My legs felt great on that trail run and I was able to run the entire thing fairly strongly other than the stupid steep, rock crawling sections near the summit, which basically require scrambling rather than running.

Feeling so good, I faced a bit of a dilemma: take it easy on the mileage for the remainder of the week just to be sure or go ahead and crank it back up? I opted for the safe route, partly because I was planning on running a trail race on Sunday and wanted to have somewhat fresh legs for it. I ended up with around 52 miles for the week including a long run of 16 (on roads). Legs felt good the entire week, marking a surprisingly quick recovery from what was a pretty rough 50 miles last Saturday.

As for the trail race, Sunday was the second annual Thoen Stone Seven in Spearfish, which was also the first race in this year's Black Hills Trail Running Series. I've been looking forward to this one because part of it takes place on Lookout Mtn., where I do the bulk of my trail running during the week. Lookout is conveniently located within a mile of my office, allowing me to get out at lunchtime two or three times a week to hit the trails. The entire race course actually encompasses more pavement than trail as it follows a loop from the city park to the trailhead, up and over Lookout, down the other side and then back on the city streets and bike path to the park. After drawing only 24 runners last year, there were over 80 signed up this year.

Immediately after the race started, a pack of 5 guys who were clearly faster than myself, including my friend Ryan (who also ran Collegiate last week), took off together. I settled into what felt like a comfortably hard pace and soon found myself running next to another local, Tanja, who is routinely the first female at local races. Tanja and I finish within one position of each other more often than not, so I figured this meant I was at my appropriate place in the field.

When we hit the trailhead, the pack had started to pull away, there was one guy in between me and them and Tanja and another guy were hot on my heels. Not long after the real climbing on the trail section started, I ceased to hear breathing behind me so assumed I had dropped my pursuers (and it turns out I had). Unfortunately, the dude in between me and the pack was pulling away from me at the same time I was pulling away from Tanja and the other guy. I ended up running the rest of the Lookout section on my own, like I was just out for one of my lunchtime runs. After hitting the summit, I started to push the pace on the downhill, hoping to make up some ground on the guy in front. By the time we hit the city bike path with a couple of miles to go, it seemed like I was making up some ground, but he was still a ways ahead of me. Then, I saw him glance back and see me and it was pretty much done after that. He pulled away some more and I started to lose some steam. Ended up running the 7.1 miles in 56:25, 7th place overall. Ryan, who had labeled the race as a "fun run" earlier in the week, ended up winning (fun run my ass). All in all, not a bad day at all on the trails (and pavement) just a week after Collegiate Peaks.

Insanity

Check this thing out.....it's the latest and greatest (?) from Mizuno, dubbed the Prophecy. Apparently, the 'prophecy' says that thou shalt spend $200 for a pair of shoes with a support structure resembling something you'd build to span a waterway. On the plus side, I'm pretty certain I could fit a tube of Nuun tabs and at least six gel packets in those holes.

I have nothing against Mizuno in general....I had a pair of Wave Riders once and they were a good shoe. And I'm not all-on the minimalist bandwagon either, although I do own a set of Saucony Kinvaras and Saucony Peregrines (which are basically the trail version of the Kinvara). But for crying out loud, I can buy three, maybe four, pairs of the Kinvaras or Peregrines (or pretty much any other shoe I run in) for the price of one pair of the Prophecy if I shopped around hard enough. Or I could make a payment on my new-to-me 2005 Hyundai Santa Fe.

Obviously, I haven't tried them, but it seems like Mizuno is looking to make a quick buck off of the casual running crowd who will just automatically assume that the most expensive shoe is the best. They may be a fine shoe for all I know, but I'm fairly certain you can find just as fine of a shoe for at least 1/3 the price.

Collegiate Peaks 50

Immediately upon finishing the Lean Horse 100 last August, my thoughts turned to what would come next (well, maybe not IMMEDIATELY following….finding a chair was the first order of business). In the few months following Lean Horse, I considered damn near every ultra in the west. Ironically, Collegiate Peaks was not one of them. I was aware of the event, had even heard some good things about it, but for whatever reason it just didn’t enter my mind. Until, that is, occasional fellow Black Hills runners Paul, Ryan and Nathan mentioned in January or February that they were running it and asked if I wanted to tag along. Well, hell, if you’re gonna twist my arm….

By that time, I had actually settled on a race plan for 2011 (or thought I had, anyhow). After I suffered my first ever DNF at any distance at mile 34 of the Bighorn 50 last June, it was obvious that I had to go back for redemption this year. So, I had formulated a training plan that would build toward that race on June 18^th. As it turned out, that training plan called for a 30 mile long run on May 7^th and a 10 miler the following day for a weekend total of 40 miles. Tack on another 10 miles and cram all of em into one day, and I’m set, right?

As for the actual training, my one mission this year was to get in more trail miles. I’ve progressed as a runner over the years from 5Ks to 10Ks to marathons (I skipped the half-marathon step) to ultras. As a result, I’ve also started delving more and more into trail running in the last couple of years. I’ve now reached the point where, if it were logistically feasible, I would run the majority of my weekly miles on trails. Unfortunately, that’s just not possible, so I still find myself pounding pavement for the most part while hopefully catching a couple of short trail runs during the week and then maybe a long one on the weekend. Not the most ideal training for a mountain ultra since, well, mountain ultras take place on trails in the mountains. I did manage more trail miles this winter/spring than I ever have before, including a 30 mile run on the Centennial Trail (the first 30 miles of the Black Hills 100 course) a few weeks before Collegiate Peaks. I tapered the last couple of weeks before Collegiate Peaks and was feeling reasonably good by the time race day rolled around.

We made the 9ish hour drive from South Dakota down to Buena Vista (which is either B-you-na, B-way-na or B-when-a depending on who you’re talking to….most locals go with B-you-na) on Thursday evening. Lucky for us, an old college buddy of Paul’s lives in BV and offered up his camper, which was large enough to sleep all four of us, for the weekend. Free lodging! Can’t beat that. On Friday, we loaded up in the vehicle again (because we just hadn’t gotten our fill of driving on Thursday) and headed up to Leadville, about 35 miles north of BV, to check it out. Paul had lived there before, so he showed us around and took us on a mini-tour of the Leadville 100 course. I was actually quite surprised by how much of the course consisted of roads. Not that that makes it an easy race, because the climbs we saw were pretty insane (Hope Pass, in particular). Plus the fact that it starts at over 10,000 feet. Maybe I’ll come back someday and find out how hard it really is. Maybe. After the Tour de Leadville, we headed back to BV and checked out a small portion of the Collegiate Peaks course. While doing so, we noted how overly warm it felt, even though it was actually only mid-60s. The cold spring in South Dakota hasn’t offered up much in the way of heat acclimation with only a handful of genuinely warm days. This observed “heat” (which we will consider “chilly” in a few months) would prove to be a factor on Saturday. After dinner at the race-sponsored pasta feed, which was actually fairly decent, we headed to the pre-race meeting and then back to the camper for a surprisingly decent night of sleep.

We were up at 4:30 on race morning to get dressed and down some breakfast before we headed into town to seek out coffee, which we found at the 7 Eleven. We pulled up to the community center, which serves as race headquarters, about an hour before guntime and got a rockstar parking spot very near the start/finish line. This was desirable since the race does not have any accommodations for drop bags on the course….if you want to resupply you have to wait for the halfway point and get your supplies from your vehicle. Having a parking spot so close allowed us to do so fairly efficiently. We milled around a bit, fighting off the pre-race nerves, before we were ordered to line up. Immediately after doing so, I spotted Mike, who I’ve met at a few other races in Colorado and South Dakota and at the Boston Marathon and we chatted for a bit. Then, with absolutely no warning whatsoever, no 10-count, nothing, an air horn went off and the race was on.

The Collegiate Peaks course is a 25 mile loop mostly consisting of ATV trail and Jeep roads with a short section of pavement and couple of sections of single-track trail. They have a 25 mile race in conjunction with the 50 mile. Participants in both events complete the loop clockwise. After the first loop, the 50 milers turn around and run the loop again, but counterclockwise the second time. 50 milers are also given the option of stopping after the first loop and becoming a 25 mile finisher. The first couple of miles included the paved section that took us along the Arkansas River and eventually onto what seems to be a twisting maze of ATV and Jeep trails through the hills east of BV. Fortunately, the course was marked very well, so taking a wrong turn was never really a concern. Early on, I was feeling pretty good and actually ended up running much more of the first loop that I had thought I would. There were a few climbs, primarily in the second half of the loop, where it seemed more prudent to hike, but for the most part I was cruising along and didn’t feel like I was putting too much effort forward. I ran and chatted with a couple of other guys along the way, one of whom told me he was considering running the Black Hills 100 or the Bighorn 100 as his first 100. Lucky for him, I told him, he had randomly managed to find and run with one of the Black Hills co-directors. I told him a bit about the race before we eventually parted ways. We’ll see if it worked. The course starts at about 8,000 ft. in BV and tops out at about 9,300 ft. I really didn’t feel like the elevation was affecting me much during the first loop, but I did take note that the last 6+ miles of that first loop included quite a bit of downhill, which of course would become an uphill during the 2^nd loop. As I was heading down that long decline, I passed Ryan, Mike and Nathan on their way back up, who were all looking good. I hit the bottom in exactly 4:30, resupplied at the vehicle and headed toward the start/finish. When the dude with the clipboard asked if I was going out for the 2^nd loop, I didn’t hesitate and said “yes I am” thinking I was on pace for a possible sub-10 hour finish. Wrong.

The first few miles going back up really weren’t bad and I was still feeling good. I passed Paul, who was on his way down, not far into the climb and that was the last familiar face I’d seen until the finish. I wasn’t running everything at this point, but taking walk breaks every now and then. I didn’t really feel like I NEEDED to walk at this point, but I thought it was prudent to do so knowing that I would be going uphill for awhile. A few miles into this climb, the course switches from trail to Jeep road and the steepness of the ascent sharpens noticeably. I swear to God, I do NOT remember running down that steep or long of a hill on the way down during the 1^st loop. I was definitely walking because I HAD to at that point. I could see the road stretching out above me for a long ways and every time I got to the point that seemed like it should have been the top, the damn thing just kept going further. Finally, I did reach the aid station at the high point of the course. At this point, I was definitely feeling the elevation as my heart was hammering in my chest and my stomach was starting to voice its disagreement with the current state of affairs. My legs, while definitely feeling like they had covered 30+ miles, still felt reasonably okay. I still had aspirations of being able to run a good portion of the downhills for the remainder of the race. Those aspirations were quickly shot down as I discovered that running only caused my stomach to feel worse, which forced me to walk much more than I really wanted to. It was at this point that I started playing a very delicate balancing act between taking in enough water and calories while not upsetting my stomach. I ate a ginger chew at some point, which seemed to settle my stomach a bit and allowed me to start running the downhills again. The problem was, I knew that I needed to be taking in calories too but as soon as I did, whether in the form of a gel or solid food, my stomach would start to go south again and I would be back to square one. I would repeat this process of feeling bad and walking until I felt better, to running for awhile and feeling okay, to feeling bad again for the rest of the race. There was never a doubt in my mind about whether or not I would finish, it was just a matter of how long it was going to take.

Finally, I reached the last aid station, and was actually feeling pretty decent at that point with only five miles to go. Or was it six? No one seemed to definitely know the answer to this question. I thought it was six, but the sign at the aid station said I was at mile 45. By this point, my new goal was to finish in under 11 hours. Why? Who knows? Really, I think I just needed something tangible to work toward at that point. Whether it was five or six miles to the finish, I had an hour and a half to cover it. I decided I should probably just assume it was six miles and pace myself accordingly just to be safe. I left the aid station reasonably confident sub-11 would happen but still resolved to run as much as possible and started off pretty well in that regard. Then, after running a downhill section of trail, the course made a sharp turn up a hill. This hill was fairly steep, but also very short, something I would definitely power up under normal circumstances (of course, “normal circumstances” don’t apply to an ultra). I walked up it, slowly, and as soon as I reached the top I was hammered by a wave of nausea. I reached into my pocket for another ginger chew, but it was too late. I stepped off the trail and, for the 2^nd time ever, I puked during a run (maybe not coincidentally, the 1^st time was also during a 50 miler). I didn’t have much to throw up, water mostly, but I felt immensely better after it was done with. By that point, I was only about four miles from the finish and still on pace for sub-11. For the first couple of miles after emptying my stomach, I felt pretty good and was able to run quite a bit. After that, the course left the trail again and I was back on the road. This definitely should’ve been entirely runable, but as I ran down the road my stomach started feeling a little off again. I would run for a bit and then would have to walk for a bit while it settled down. Then I’d run some more until the nausea built up again. Wash, rinse, repeat. I got passed a few times along this stretch and really didn’t give a damn. My Garmin battery died at about mile 48, so I couldn’t track my pace, but I was at least able to walk strongly when I was walking and with the little bursts of running thrown in, I knew I was probably going to make sub-11. Finally, I made the last few turns and the community center came into view. Obviously, I had to save my last bit of running for the charge across the finish line, which I did, crossing in 10:53:59.

And, honestly, after finishing I didn’t feel all that bad. The nausea immediately went away. My legs were definitely tired, but not debilitatingly so. I met up with Paul, Ryan and Nathan and caught up on the events of their day. Paul proved to be the smartest one of our group as he called it good after 25 miles. Ryan hammered out an impressive sub-8 finish, good for 2^nd in the Master’s division and top 10 overall. Nathan also fought off stomach problems (no puking for him though) and still ran a sub-9. All in all, a successful day. Yeah, I would’ve preferred to run this thing an hour or 90 minutes faster, but it just wasn’t in the cards for me on that day. I was able to fight through and finish, which is all I ultimately cared about (and more than I can say about Bighorn last year). After a quick shower in the coin-operated facility at the community center, we headed down to the Eddyline Brewery for some post-race beer and food. It was good. Real good.

Overall, Collegiate Peaks is well done. I have some small gripes, such as not having gels or ice at the aid stations and the fact that the last two aid stations ran out of Coke by the time I got there, but overall it’s a good event, especially as an early season training run for something bigger later on (say, the Black Hills 100, for example *wink wink*). Nice course, some great scenery, but you might want to bring your own oxygen if you’re not a Coloradan. Hopefully, it will prove to be good preparation for my return to Bighorn next month.

Race week is upon me

Well, hell. Somehow a 50 mile race snuck up on me and the reality that I'll be covering 50 miles in the mountains on foot this Saturday is starting to set in. May 7th seemed like a long ways away when I registered for this thing back in February (or whenever). Plenty of time to get ready, right? RIGHT?? I mean, it's not like I'm totally not ready, but I don't feel totally ready either. Then again, I don't think I've ever felt totally ready for a race 5 days out, so that's nothing new.

I guess I've kinda sort been tapering. After back to back 89 mile weeks (including two long runs of 29-30 miles), I've scaled it back the last couple weeks with about 68 miles the first and then 54 this past week. My legs certainly feel like I'm tapering, which basically means that they feel like crap. I've had various aches and twinges in my knees and achilles over the last couple of weeks and just a general feeling of sluggishness for the past week and a half. Yesterday's final long run before Collegiate Peaks was a good example. I headed out for a planned 17-20 miles and felt pretty crappy for the first 7 miles or so. No aches or pains, just no energy and felt like I was working way too hard for a relatively slow pace. Then, magically, my body decided to cooperate and the last 11 miles came fairly easily. This week, I plan on getting in a few short to medium runs, nothing spectacular, before a couple days of rest. The aches and pains seem to have gone away (knock on wood), now I'm just waiting for dead feeling to leave my legs.....so that I can pummel them and make them wish they were dead on Saturday.

Stay tuned for the gory details...

89

Eighty-nine has been a prevalent number for me the last couple of weeks. That's how many miles I ran each of the last two weeks and both of those weeks included runs on the Centennial Trail (Forest Service Trail #89). One of those runs was significantly longer than the other, but I'll get to that later.

The week started off on a downer. Monday afternoon I was running the trails on Lookout Mtn. and cruising down a nice section of trail through an oak stand. As I was barreling down the hill, my headphone chord got snagged on a branch that was sticking out partially across the trail. Of course, when the music stopped blaring in my ears, I stopped, thinking that the chord had merely been pulled free of my ipod shuffle, which was clipped the pocket of my shorts. Well. when I looked down, I noticed that the ipod was missing altogether; the branch had dislodged the chord from the ipod and the ipod from my shorts in one shot. I figured it would be easy enough to find a bright silver ipod (even though the shuffle is pretty tiny) amongst a bunch of brown grass and oak leaves, but I was wrong. Apparently, when it got ripped free of my shorts it also got sent flying. I spent a good 20 minutes searching for it, raking leaves around, walking a grid pattern...it was not where that it logically should have ended up. I mean, I know exactly the point on the trail where it was lost, but yet I could not find it. Finally, I gave up and continued down the trail. I did head back up Lookout on Friday afternoon hoping to search for it again, but a fresh skiff of snow that fell Thursday night was still holding strong in the shaded area where I lost it, so now it's both lost and lost and under some snow. My birthday's coming up in May, in case anyone is wondering what to get me.....an ipod with a heavy duty clip would be ideal.

Other than that, it was a decent week running-wise. Pretty typical week, really. A few doubles and a hard workout on Wednesday, which this week was 8x800 on the track. This workout always leaves me pretty wiped out for a couple of days afterward. I can run 30 miles and bounce back the next day just fine, but some fast intervals knocks me on my butt.

The long run this week was my last and, really, first big test before the Collegiate Peaks 50 in a couple of weeks. Ryan, Nathan and I met up in Sturgis and ran the first 29+ miles of the Black Hills 100 course to Dalton Lake. I was reminded just how tough the Centennial Trail is. There were a total of four good climbs on this route and they get harder as you go. I mean, obviously you get more tired as you go, but I honestly think that each successive climb is harder than the last, with the exception of the first and second. The first one is a pretty steep almost two mile long haul up some fresh timber harvest roads. Of course, since it occurs early in the run (starting at about mile 3), it's possible to run a good portion of it before power hiking near the top and then making a semi-controlled bombing run straight down the other side of the hill to the Alkali Creek trailhead.

The second climb starts a couple of miles later. This one is easier than the first merely because the trail switchbacks up the ridge instead of just heading straight up. Also, this is the section of the Centennial I've run the most times, so I know exactly what to expect and how to pace myself so that I can run the whole thing (I used to have to power hike some if it, which I guess is a good sign that I'm getting stronger). After that one, you drop straight down the hill to a creek bottom and after a little bit of nice, relatively flat single track running down in the gulch, the work begins. The third climb is a grind up rocky, loose shale that pretty much requires a good amount of power hiking. After that, another drop to the Elk Creek trailhead.

From that trailhead, there's some more nice, relatively flat running through the Elk Creek drainage, including five crossing of Elk Creek itself which, in late April, is approximately 33 degrees. Nothing like trying to run with numb feet. Luckily, there's some pleasant rolling trail after the creek crossings to get the feet warmed back up followed by a short uphill and then back down a bit again. And then it starts. The real climb out of the Elk Creek drainage begins and lasts for what seems like 10 miles (although it's probably more like three). It's a good uphill grind made all the harder by the fact that you can't really see what you're goal is...there's no hilltop to focus on as a finish point. You just keep huffing up the hill and every time you round a corner, there's more hill ahead. Of course, like I said, having legs with 20+ miles on them doesn't help matters much. Finally, you do top out on the ridge and then make another short climb before descending to Dalton Lake.

Overall, a good way to spend five and a half hours on a Sunday. I would've like to have been able to run a bit more of the uphills, but I was satisfied that I was able to run the flat and downhill sections fairly strong all the way through (that hasn't always been the case on past runs on the Centennial). I was also satisfied that Ryan remembered to leave both his vehicle and the keys at Dalton Lake the night before, because it was gonna be a long haul if we had to turn around and run back to Sturgis too.

The last big long run before Collegiate Peaks is in the books! Not sure if I'm tapering now or what. Guess I'll play that one by ear. Collegiate is, after all, a training run for Bighorn, but I probably will take it fairly easy the week leading up to the race. Don't want to drive all that way and come home with (another) DNF.

Slacking again

Oh man, I've been slacking again. Fortunately only as it pertains to blogging and not in the the running department. Things are moving right along as far as that's concerned. Rather than a day by day account of what I did the last few weeks, I'll just summarize.

As I think I've mentioned before, I've got my ultra training plan laid out in four week blocks, with the first two weeks of each block being high mileage (80+), the third week being moderate mileage (70-80) and the fourth being a cutback week (50-55). The latest block worked out almost perfectly in that regard with two weeks of 84-85 miles, a week in the mid-70s and then last week with 52. I've read numerous times that the rest days are really where you improve as a runner because it gives your body an opportunity to repair the damage you've inflicted upon it during training. I only take one rest day per four week block (the Monday of the cutback week), but I really did notice a difference during the cutback week itself. My legs felt fresh and I was running faster at an easy effort level than I normally do.

I felt so good, I decided to run a 4 mile road race the Saturday of that week, the Fools 4 Mile race put on by the Black Hills Runners Club. This is somewhat remarkable because I've recently (in the past couple of years) developed an aversion to short road races. As I began to delve deeper and deeper into the world of trail running and ultras (deeper and deeper into The Abyss, some might say), running a hard 5K or 10K on pavement just seemed less and less appealing. For one, it hurts. And I'm not really referring to the pounding of the pavement. I still do the majority of my training on pavement because it's just not logistically possible for me to get to a trail for every run, or even most runs. I'm referring to the physical pain of pushing that hard. Yes, there is physical pain involved with running for 30 or 50 or 100 miles, but it's different. At least after you've run an ultra, you have 30+ miles to show for it. After going through all that pain in a 5K, you've only got 3.1 miles to show for it. The cost/benefit value just isn't there for me anymore. But, since my legs were feeling good and I only had a 4 or 5 mile run planned for that day anyhow, I decided to run the Fools 4 Mile to see how the legs would respond. Turns out, they responded fairly well. I averaged 6:25 pace, faster than I've raced in awhile (although, like I said, I don't have many shorter races to compare to) and finished 3rd overall in a fairly small field (maybe 40-50 runners). For my effort, I got a $10 gift certificate to the local running shop. So, overall, a worthwhile experience (although I still don't have much desire to run another short road race anytime soon).

Despite hitting my weekly mileage targets, the one thing that's been missing thus far is some overly long long runs. Last year while using the same general plan while training for the Lean Horse 100, my longest long run was 40 miles. I don't plan on going that far this year since I'm only training for a 50 miler (two of em, actually), but I was hoping to get in a couple of 30 mile runs. Up until last week, I had only gone 25 miles once with a few 20 milers thrown in. So, last week I made it a goal to get in a 30 miler during the weekend. I was hoping to be able to do that on some trails, but the logistics of that just didn't work out due to kids' soccer games and the weather, so I ended up running 30 on mostly dirt roads. As usual, I started out with a run/walk ration of 10 minutes to 2 minutes and maintained that for the first 25 miles. At that point, I was feeling really, really good, so I just said to hell with it and ran the final 5 and was still feeling great when I got done. Best 30 mile run ever. Now I just need to get one of those done on some trails with significant elevation changes and I'll be set. I've been getting in a decent number of shorter (4-6 mile) trail runs and Ryan and I ran 20 on the Centennial a few weeks ago, but I really need to get something longer to prepare my body for being on the trail for several hours. Lucky for me, I'm planning on doing just that with Ryan and Nathan this weekend. We're hitting the first 30 miles of the Black Hills 100. After that it'll be time to taper a bit for Collegiate Peaks.