Running Into a Running Legend,Hanging at Cool..and too much taper

When there is a race in my back yard..ie Way Too Cool, American River 50, Western States. The week leading up to the race brings a lot of excitement to me. Even if I am not in the race just having a chance to hang out, give a bit of my time at the finish, see friends cross the line is great. This weekend did not disappoint...

Running into Ann Trason.....
Friday, I stopped work for the day just after lunch so I could go on a run at the overlook then stop by Auburn Running to see who was at the packet pickup for Way Too Cool. Friday was a bright spring day..but just a bit cool. None the less I was pressing to get my last conference call for work completed and out the door. Things ran a bit behind and later in the afternoon as I pulled into the Overlook Parking lot...
Just as was getting out of my car another one pulled up near by...I took a look at the driver as I was pulling on my shoes and was thinking....is that her? Could it be? I was thinking I better stay around for a few and see if this was perhaps the best ever female ultra runner ever...
I fumbled around and as she got out of her car I knew who it was...At times it can be kind of awkward just talking to a stranger but I thought lets talk to a legend...
We started the typical small talk...ie great day, etc...when she asked me if I was running Cool this weekend. I said no since I did not enjoy the insane folks that try to jostle for position heading down quarry trail to quarry road so early in the race...She laughed and said that she hated that part of the race and only ran Cool twice..but that her husband had won a few times..at which point I said..."Your Ann", she replied back.."I used to be I am just too banged up to run fast anymore"...That is how it started a long conversation with Ann Trason, Multi Time winner of Western States, and so many others.
Ann and I chatted about a number of things including her place near the Western States Trail..I run by it often. She said feel free to stop in if we are not there and grab some water or food(in a shed that is stocked with aid station food for Dick Collins Fire Trails..)..We reviewed the issues of being a race director and the feeling that we are passing the tourch so to speak to new ultra runners..It was a fun conversation and I nearly thought I should run with her..but even in her described out of shape status..she would drop me like a bad habit..But it was nice to see and talk to a running legend.

WAY TOO COOL..The New Finish Line...

Sorry this was my only picture. It got busy out there. Way Too Cool was Cool..and that was the temperature all day...It felt a bit like a bay area morning at the start..a little fog moving in, chill in the air. I watched the start and then grabbed Rena and Kate from their volunteer duties for a run around the Olmstead Trail while we await the runners to come to the finish. Like last weekend Kate and Rena jumped out fast from the start..we where actually running in the opposite direction of the Cool runners as the complete the first few miles on the Olmstead course prior to heading down to HWY. 49 and off to the quarry trail. We saw the back end of the runners that where racing..a few even walking and only 5 miles or so in..(Oh btw..we all saw a runner arrive to the start/finish) about a half hour after the start...He looked pretty clean with a bib on and confused..He was looking to get his chip removed...Turned out he MISSED the start time and arrived late...DANG! I felt for the guy...We heard something like he had slept past his alarm..I don't know how he could sleep past his alarm on race day..). We continued our run along the Olmstead..taking the reverse route it was all about a long climb so we all had a good workout..It was short so I need to run long today. We got back to the finish area to take part in the finish line activities..Rena (she was nervous awaiting Mark Lantz to finish..kinda like a happy house is when both Mark and Rena finish well at a race. If not it can be a long week for either of them..issues of being a running couple I guess) and I helped out with handing out awards to the top finishers..Cheering on friends. Post race is always great as we all get to hear about the race stories of the elites that we hang out with...Eric Skaden was in rare form today and was drinking a beer out of his trophy cup that was handed to him for being ultra runner of the year(PAUSATF)--Scott Dunlaps blog will post a pic of Eric and his trophy...classic. Tons of good natured smack between Graham Cooper, Lantz, Skaden etc...it was fun. Other runners, coming in under 5 hours included John Nichols...So many runners so many stories..We finally had a chance to end our award duties and take off somewhere around 7hours after the race started..Mark and Rena along with Skaden and I went over and grabbed more beer and pizza next door and we started to talk about the Lantz and Skaden training and race strategy for Western States..those two are geared to finishing at or near the top..It will be fun to watch..

I am running long today..but these last two weeks have had me running only long on the weekends and minimal running during the weekedays...I think I have dropped a bit of fitness cause of this..well I have two weeks of running before the week taper for AR...

Tony

Dan Moores Thank You, Second 30mile run day, tired legs

Hi all no pictures today...but the first thing I wanted to comment on was a thank you card from Dan and Patrice Moores in my mailbox this afternoon...It really made my day.

For those not in the know about Dan..He owns Aubrun Running Company and a real nice guy, trail runner and Western States fnisher..Back in November he was diagnosed with Leukemia and this week he was off to Stanford for his bone marrow treatment (I know they do something different but that is the best non medical way to describe it)..During these last few months the community has rallied around Dan and the store..a benefit run raised an astounding amount of funds to help on costs not covered by his insurance. I have been lucky to remain in contact with Dan these past few months as he completed his chemo..he was feeling great and even running a bit..that all changed this week with some unsettling news. But he is still as positive and yes scarred as he heads down for the treatments..He is planning to be at the finish line at Western States in June to see the runners come through..that is his goal...he has asked runners to email him their training leading toward western this year..he looks at his battle while at Stanford to be the same and he is pointing like many to be at Western States....how cool.
So today in the mail a simple thank you card for donation and being a friend..it meant a lot.

Today marked my second weekend in a row where I set out to run about 30miles on the same route I did last weekend..This time Rena joined me and a friend Kate joined after we completed stagecoach for the finial 20ish....We met early at the overlook very cool, clear skies..Rena and I ran strong on the stagecoach loop and hit our mark of 1:30 for the nine miles..by then temps where up and at the overlook we changed from long sleeves to short, fueled up, grabbed Kate and off we went..Trails where perfect as we hit the breakfast spot and 6miles additional in 62minutes (Rena and I's typical time without running 9 prior)...I was pretty amazed but was thinking I should hang back and not get caught up in running faster than I had planned to the turn at rattlesnake...It really was stunning day on the trails and the American River with all the rain is filling up nice to see rapids and deep water moving fast and cold below..From the breakfast spot I dropped back and Rena and Kate moved ahead very fast I was ok with that and hit the turn around at 3:30 ..I had been switching this week to a 45minute interval on gels, blocs and salt...this was working Rena and Kate where no worse for wear as we chatted at Rattle with 10uphill miles to go I was at my low point for the day...out of rattle I hit true turte pace and watched my pace slow on my garmin watch...Things where soon to improve I was moving slow and steady and from miles 8 down to 6 I was getting a second wind and moving better. These last 6 always my hard part with the majority of climbing occuring here betwen miles 8 and 5 then all uphil from 3.2 miles to the top. I ran this better than last week and looked like I could hit my goal time..I noticed the planter kicking up and I often hear comments from people ask me if I am ok since they can see a limp. I have grown so used to this I barely notice...

I ran into a guy at the river and the final 3.2..he and I started chatting on the steep climb up I was out of gas and really did not see a major difference if the run back from rattle was 2 hours or 2:10 so that is how it went to the top some talking and then all out running the final 2.4. from last gasp..Not bad overall with a 13 minute improvement from last week..Legs are cooked..I don't care what distance run I(10, 15 or 30 )always a bit sore..They will be better on Sunday for a short run...Next up go and watch Way too Cool next week and 20 on the Olmstead loop then hang out and chat with all the runners at Cool...it will be fun. Soon I will post my predicted splits at AR 50...it ain't gonna be fast and not too pretty :)

Tony

30mile unsupported Training Run

Saturday was about a month out for American River 50 mile Race and on the calendar was my first 30mile run of the year. I was late in signing up for a PCT race and a lot of others where in Napa for todays road marathon. I was on my own. Today's route was again the a portion of the American River Trail (Overlook to RattleSnake and Back) and at the start I added in the StageCoach Loop from the Overlook. This was not bad way to start with a 9mile run prior to hitting the AR course. The trail to and from StageCoach was really nice a few slick muddy spots but some interesting views...
Here is a waterfall..just before the climbing the blackhole

The view from StageCoach-Below American River HWY 49 to Cool
It was overcast with temps in the high 40's when I started at 7:30. I took a alternate route up Robie Point to the Overlook and saw a older gentlemen walking up Robie (for those not familiar Robie Point is on the WS course and swings through a neighborhood in Auburn to the finish line at the Placer Track. The guy said..Hi and good form as I ran slow past him..just then he mentioned that he used to run endurance races..so with only 7 miles under my belt and 23 to go I thought I would walk with him and chat about his history...It turned out that he had his 1 Western States Buckle and ran the race back in 1981---We talked about his strategy and his gear he used 28 years ago...He left me at his house with one word of advice..Patience! He said he started the race that year in last place and was just saving himself for a faster second half..he let everyone get in front of him and then he started to pick folks off after Michigan Bluff..He said he finished 38 that year..so he said take your time at the start and use Patience.

From there I got to my car at the overlook and grabbed my camelback and took off for the final 21...I took things slower from there to my normal checkpoints along the AR course but was holding steady. I hit my turn at Rattle figuring I needed about 2 hours to cover the trail and final 3.2 mile climb. I was feeling better than last week at this point and that continued. Running on your own for that long I can get unmotivated at certain sections along the day and I think that contributed to my slowing as I headed toward the river. I did a run/walk up the hill to the overlook and finished the final section in 2 hours 9 minutes. So not too far off my mark. Race day will be different..There will be two more 30mile runs in the next 3 weekends then a moderate taper two weeks prior...

Have good week...Tony

Saturday Running-The goats are out and Lantz,Skaden and Evens smoke me on the final climb!

Today was a very nice day to run in Auburn. It seems the last two weeks running plans have been fluid..As was the case today. Rena joined me on a run from the overlook on the American River Trail we ran a total of 23miles under sunny skies. Mark Lantz,Rob Evens, Eric Skaden and John Nichols started a little later but where never far behind. With all the rain the previous week the trail was near perfect. To back up a bit we ran on presidents day on the same course but only for 15 miles it was sloppy, windy, pouring and cold...we all had fast runs that day up from the river.

It we ran very consistant the first 10 miles and I decided to make the turn at 11.5 and just prior to starting the run through buzzards. It was getting kinda warm. I was out front to this point and with Rena..she knows when I ask her to lead that I am starting to get tired. On the return to RattleSnake we loaded up on water and food for the final 10miles. Just past rattle we hard a familiar sound from last spring...a bells that are tied to two Goats that a guy brings along with his german shepard for a walk on the trail...These really are pretty amazing goats. They walk just in front of the owner with no leash and the german shepard tags along...Only in California! From Rattle to the 6mile to finish mark things where ok..getting slower but not minding. At this point is a section


Still Smiling...on the American River Trail




I need to start working on as repeats...2.6 miles from there to the river before the final climb. It is this section that is so runable that I tend to crumble all the time. I gotta fix that. Rena was gone at this point and I told her to push it since nothing is worse than getting caught by runners that started after you begin...I was not so lucky with a mile to the top I turned to hear Mark Lantz say...your worst nightmere..I caught you..I cursed a four letter word as he blew by...then came Skaden and Rob Evens..all strong to the top. I was tired and sore...
The week was pretty good with highlights of 15miles on Monday, 23 miles today and will end it with a 13mile run Sunday. Still have a lot of work to do for AR but it is coming along...Tony

Fashion is obviously not our game after the run Me, Erik Skaden, Mark Lantz..

Valentines Day Run..No Broken Heart, But Broken Legs!

Aquatic Center, up the bluffs to Cavitt School and Return via south side lake natoma. 22miles...
As the title hints...Valentines Day...No Broken Heart, Just broken legs from the run. In an earlier post I weather was the talk of nocal as Saturday/Sunday approach.
The run was again diverted after hearing weather reports of nasty,cold,snow etc near Auburn..which is only 1200ft elevation. So Friday night with calls from folks it was decided..stay close to Sacramento area and run from the Aquatic Center to Cavitt School via a combination of trail and a well used bike path. This is also part of the American River 50 course so no harm done..it is just more pavement than trail. Rena and I met early Saturday..It did not look too bad out with drips of rain and little wind as we took off. We had planned to head to the Granite Bay Horse Staging area and then back..not to be.

Lets start with what I felt went wrong and then end with positive..I have not been running road, or any ashphalt for that matter much and I was just not I think ready for that mentally as we took off. The mind was thinking...jeez this bike trail thing feels long and no real destination..lots of folks on bikes, a few runners...I wanted to be on the single track trail...alone, only the river below providing sound and focused..The mind was not hooked on the running. Fluid intake was low again this week. I think that hit to my bonk the final 4 miles.
On the plus side this was a good run to be doing since the first 19miles of AR50 are on the trail..this caused leg turnover versus running on the trails..It was faster in overall pace by about one to one and half minutes per mile. So it was kinda a long run with tempo. The last four miles where tough but I kept the legs turning over. Rena knew I was in some pain and was a help by just staying in front of me as we moved to the finish. I was thankful for the finish..let me tell you! The legs felt beat up..again..maybe it was the tempo feel..But overall it was good for me.

As for this Valentines thing..it was a none event...It did leave me time to ponder about someone (a little pinning..how's that for an old fashioned word). WS 2010 really is the outside focus right now..dwelling on situation not in my control does me no good.

On that note about WS 2010,I did get a nice note from Jen Pheifer on some suggestions training leading to WS..Her take was use training cycles to hit the goal..Here is an excerpt....In each cycle I would plan a "focus".... hills, speed, downhill running, uphill walking whatever...that way you can really hit all the important stuff and maybe leave the big endurance training (like back to backs) for the last big cycle which will lead you into the race. At the end of each cycle I would plan a "rest period" so that you make sure you are recovering and not over training.

Pretty good advice...Tony

Tony

Wet Trail Running, Tour of California and Dan Moores Update

Just a brief note...Hey is this the drought buster week or what? Rain and low snow levels have arrived this week and will be more intense this weekend. Winds will be with these storms making it a bit more difficult on the trails. But for the most part the sections where we run are pretty well protected. Granted blow downs and diversions will be a given. To avoid as much mud sucking sections Saturday will be a 26 mile run on the American River Section from the Overlook to my favorite section.....Buzzards and those $%#$$# tight rocky climbs..it will be good for me. Sunday higher wind forecast of upto 50miles might have me altering plans but 15-20miles is on the agenda.

Local talk is focused on the start of the Tour of California..and the return of Lance Armstrong..They will be earning their pay this weekend. The time trail around the Capitol should be rain and wind free but the ride in Davis and Santa Rosa will be really wet...Oh well can't time everything.

A positive note...I ran into Dan Moores at his shop Auburn Running yesterday. He was getting ready for a brief snowshoe run near blue canyon. He is prepping for his bone marrow transplant at Stanford first week in March. He is very upbeat. With the schedule he said he will be living through posts of runners training for this years Western States...those posts he will be comparing their prep and race season leading up as he recovers...They expect him to be out of hospital in time to see the finish at the track in Auburn for WS! That is his goal like the runners make it to the finish line. We will all cheer him on.

Tony

Work gets in the Way, Strange Diet and Strong Weekend

The work I am involved in has one or two times in the winter and spring that can bring havoc to my training schedule. The first happend last week. 5 solid days of no running and standing on my feet talking to clients. It just has to be. I have been fortuante for the most part to have some freedom to complete my work and have time for some training runs.

That said I had to run solid Saturday and Sunday. Both runs took place on the American River Trail.

Saturday consisted of the out and back to RattleSnake Bar from the Overlook. Most everyone where racing at Woodside or at Jed Smith. So it was just me on a cool, but sunny day. Skaden and Lantz where running on the same course but being so much faster I was on my own. So off I went. Some may wonder how I while away hours on a trail...? Running alone I usually process something. Today I used the miles to calculate time splits for the AR50 race. Not quite like the lead in a beautiful mind I run calculations in my head...This helped me gauge where am fitness wise as I haed toward April. Getting to the turn around and the final 10miles I felt ok. But as in the past with 6miles to go my splits slowed. I did finish with a good run up the hill better than last weeks.

This lead to the strange diet for the whole day...Here it is..its a wonder I could run at all Sunday...

Saturday Diet...

Pre Run...1 cup coffee, 3blocs, 1 water bottle Ultima, One Vespa

During Run...About 60oz Ultima Sports Drink, Two packs blocs, two salt tablets

Post Run...Immediately after 2-Chocolate Ensures, One small serving coke

Dinner--Three hours later...Two Cheeseburgers on the grill, one beer, one glass milk...
Thats it...I may need to eat a bit more during the run but I am gauging levels of food during the days of running.

Sunday..With all that lack of food..I had a casual run planned. I was only going to run 12 miles. I took it easy in the morning. Just sipping coffee and three blocs prior to the run. With one bottle of ultima off I went back to the overlook and a run on the trail...It turned out better than expected. Legs felt so good the whole day. I used this time to run steady to my 6mile turn around. I could not figure it out why I felt good. But I was taking it for all that it is worth. My return splits to the overlook where very positive....With the coming weeks I feel I need some longer weekends and get past two or three hours on Sunday.

I am still ahead of last years running and feel good about that..

Weekend Total..32 miles.

Tony