American River 50mile-A beginning, the middle and the finish

American River 50 mile was held yesterday..As I wrote in my blog previous its a training run on the road to WS.  It is still a race though with some goals to hit and things to test.
This years addition was held under perfect conditions with steady cool temps all day, cloudy skies, dry trail when we got to it...I begin my day getting up at 2:00am to have a fast breakfast, pack the car and travel to the finish area at the Overlook.  As I approached the Overlook just before 3:30 I recalled how many times I have run from this area..its my home base.  We got to the start with about a half hour to kill..it was down out nice temps so no shivering as I said hi to a lot of folks I know...The first 19 miles are bike path and flat..you need to manage this section well and not go out too fast or too slow or your toast on the single track.

I started the race in a consistant and easy pace wearing road shoes for the race..I had said I was gonna run 10minute average but breathing and legs said take it faster so I was dropping down under 9minutes after the first 6miles...I kept a 8:40pace knowing if I bank a bit of time I would be good getting to mile 27 at beals and the single track.  I hit Nimbus 18.1 and some single track about 2:50. I had been popping two roctane and a S-Cap every 45minutes prior and no real need to stop at Aid stations.  There were a few folks that I was grouped with as we set off for the slower section to Beals....Getting to beals slowed things down a bit but that was anticipated.  The marathon time about 4:12 and hitting the mat in 4:20 versus 4:30(original goal)...Well Nature called and that slowed things down 10minutes so I was really not out of Beals till 4:30..oh well. 

Here things got rough with running on the pavement..As I hit the single track my right IT flaked out (which never happens!) It really started to slow things down on the downhills and was down and out hurting.  I lost time from 27-38 going through Buzzards and the rocky narrow sections.  I settled in with a group in this stretch with Allyson Thomas and 5 other runners..I was in the back and just dragged the leg..it was so slow I was thinking the pace was easy..I had all this energy but could not move fast...about that time Barb Ash and Kathy Welch said coming by and took off in front of me..it sucked I could not go out with them. 

However as we got to mile 38 after buzzards the IT freed up and I was a bit behind schedule now..but I could run!  I had some energy saved up and took off making a bee line for Rattlesnake..mile 41ish..I wanted to be there by 7:30 but was there at 8:09..I was mad when I got there..but I wanted to see if I could push it hard and get in under 10hours..I took off flying out of Rattle..I was back to 9;30miles and feeling good.  I hit the last aid station before the river with a ton of folks as I got there I had my plan get to the river with 50minutes to spare to climb and finish under 10..it was doable..but some work..I shouted to a group of folks that we could get under 10..just a little work..they shouted back..and said you GO..make yourself happy...they had quit! I blew by that without looking back ran into another group and said we can get there and they started to work with me on the final mile to the river..We hit the mark with 3 extra minutes to spare..now the hard part..climb to Last Gasp! I power walked with determination I felt good as I hit the steep section..at the top of the climb I started running no time for a break and got to Last gasp and final 2.4 with 39minutes to spare..It looked pretty good about getting under 10!  I ran walked with energy and finished in 3:51 a solid run from Rattlenake after the IT released. So I was happy going through the injury and running well at the finish..it really could have been  a lot faster but that was what the day brought...Today..legs sore, IT a bit tight..going to the gym and spin and hit the sauna...Not a bad effort but lots to do still before June....

Pre Race Plans and the next week

Weather is shaping up nice for AR with partly cloudy, moderate temps and nice dry trails.  I have been reviewing what I want to achieve for this 50mile race.  I know the course well. Understanding that the first 26 miles are really where you will make time.  Reviewing past race info you find that the time from Beals to the finish is =to your time to beals + 40minutes -1:20=your finish time ex...4:30 for the first 26.5 + 5:10 for the last 23.5=9:40finish.  Of course there are faster more even splits but not many runners if any will run faster on the second half.  With that in mind I have a few simple goals...Get to Beals in 4:15-4:30, Get to Rattle about 7-7:30 and give myself 50minutes to climb from the river to the finish.  Just get in under 10hrs. I am excited to see how I run the next weekend in the canyons...I hope to have a few pics but if I am running fast none till I get to the finish...

Tony

Coooold Running before AR

Cool Runners---Yes its COOOLD

L-R-Chris Prerillo,Me,John Blue,Eric Johnson, Erik Skaden (image-John Blue)

The Last weekend before American River 50 mile was good.  There where many folks out on the trail Saturday for taper runs of various distance.  I had 15 on the schedule and ran well with a group of 8 or so.  It was a strong run out and I needed to keep it down a bit and dropped off the pack about 30seconds to a minute.  It was good running with the group but I had other plans. I wanted  to use the turn and climb back to get in my strategy for those final 10miles from Rattlenake in...The clmb simulated what I am guessing my pace will be and it was really easy...Granted next week it will be after 47miles.  AR50 is just a training run in the big picture but still want to test myself a bit..  I am more curious about the following Saturday and a run in the canyons.  I feel in better shape but one never knows until you try.  The taper and cold weather have played on the mind a bit.  I want hot weather to begin the next phase of training which is gonna be critical.

Till next week...stay warm and keep running. 

Got the Bib Number...Guilty Taper for AR

It has been a guilty week of sorts with a Taper week built in for the next two leading up to AR50.  I had been a bit sluggish legs after Rucky Chucky so I did not mind it early in the week.  But as the week wore on I wanted to run a bit harder than the scheduled run on the American River Trail yesterday.  I was feeling guilty knowing I need so much work on long downhills and climbing strong.  That had it settled so I compromised with myself and will talk to my coach about it..I went back to Calstreet and ran to Cal3 and back.  Short in that it was 20miles but good with the downhill, climbs and cruising sections.  It was so much easier than last week on the return when you cut off 11miles.  I ran up most of the way from Cal3 to Cal2 and that had me excited..I then cruised till the steep climb up impail trail (as  I call it) Moved very well to Cal1 aid and stopped to talk to Allyson Thomas, Julie Fingar and Don Freeman...as they where heading in the opposite direction..It was nearly a perfect day..what would happen on the final climb to FH..that did not go as well.  I slowed down to a pace I did not want to be. .  But it still was a very good run, the sun was out it was a great spring day....I went home cooked on the grill, then went out to see Hot Tub Time Machine..suprised it was pretty good......

This week one step closer....I got Bib #280 for Western States! All my forms are complete now time to train, train, train...Next weekend I will run AR course to taper but my heart is in the canyons that are just starting to heat up with the change in weather.  AR will not be a race for me but another training run.  Miwok will be a test and a tough one at that.  Then we are into the last solid month of training leading to JUNE!  Where did the time go?

Rucky Chucky 50k a long training run....

Today's post finds my legs a little tired. Yesterday I ran Rucky Chucky Roundabout 50k..I wanted a training run with support on the Cal Loop to the river and back.  So the race offered the chance.  It is really a laid back race with about 75 -85folks.  Mark Lantz, John Blue, Eric Johnson,Charlie Jones, John Nichols where there and we saw Rory of the mountains as I call her.  A young gifted runner, she won the womens 50k and has her slot in WS so it should be interesting. 
We all took off on a cool very comfortable morning I settled in with Charlie Jones for the most part and we ran with a guy from Oregon as we cruised into Cal2.  Things where not too hard but the idea was to get to the turn around and then add 1 hour to my time down to get my finish time.  As we cruised into the first aid station we where in for a suprise.  About 9miles in and the aid station was not stocked!  Seems the gate was locked and the owners where gone....Jeez.  This seems to be what happens with  this race every year.  Race Director...it does not take much to plan ahead and make sure things are in place for race week...I find this very unprofessional that this continues to occur at this race since he took over. 

Ok on with the race..after we ran to the next aid station about 13miles in we got refueled thankfully.  I was low.  Aid station folks there where helpful and glad to quench our thirst.  Runners where on the return to the start finish and we where on par to hit the turn a little under 3hrs. We hit the turn at 2:50 and got out of there to return.  I suffered my low point really from there to Cal 3..I let Charlie go and was taking my time.  I stopped at one point and a guy passed me as  I was looking into the canyons....He said..are you ok I said yes...two other guys would also pass me on my way to Cal 3..things would change though soon enough...I got to Cal3 and was wondering if we would have full aid at Cal2 on the way back..we would really need it..I stopped and took down a Roctane and did a dry heave putting it down...I was downing S-Caps as well it was getting warm.  On the climb up to Cal2 I passed 2 runners and that felt good they where hurting and I was moving well on this climb.  Yippee they found the key and there was full aid at Cal2..Filled my two bottles and took off I was behind my schedule now but I wanted to get up the steepest climb on the return ok...5hours in and I start that climb..not too bad and I start running for the final 6miles..run then walk up the hills as I was thinking about my time and the final 2.5miles and the climb that can feel like an insult..its hard. 

As I hit that final climb I thought I could get within 10minutes of my goal..and I came upon the dude that asked me hours earlier if I was ok..he was a mess...I blew by him and said lets get this thing done but he had no energy and said for me to go on...I did..I was off goal now and said get in under 7hours..a long day for sure..a middle of the pack finish.   I am happy with the last 6weeks with these long runs each weekend....Now a minor taper as we get ready for AR50....then onto Miwok.  I still have a lot of work to do but just need to stay on the plan....Till next week....

Only 100 Days...!

That's right down to only 100 Days till Western States!  When I see it that way there is so much to get done. In reality after the Western States Training Weekend. Most of the work will be done so the body better get tuned and fast....
I had a minor setback this week with some achilles issues on Tuesday..I think I know the cause and it was foolish..That should not come back again.  Seeing only 100 days sets the mind into a good sense of PANIC! Line all the training up and make it count.  Long runs...and Getting into the Canyons.  Heat Training. More Canyons...Saturday and Sunday's are going to be getting really long and hard.  Weekdays..a little longer runs and repeats at Stagecoach up and down...slam the quads. 

This really is getting fun for me...Spring is in the air, 100 days and a lot of miles to go. 

A Cool Weekend..Next up Rucky Chucky Roundabout

Cool Cupcakes (photo by Jack Meyer)....Me by Chuck Godtfredsen


Way too Cool really was Cool.  Friday I arrived at Auburn Running Company to work packet pickup.  Only an hour or so into workng we started to see the first rain of the week. This was not too welcome of a sight for all the runners coming in the store.  Temps where dropping and it looked like a cold day in late December not March.  Jeez.  I was happy to be working inside versus the crews setting up the Start and Finish in Cool.  I had a good time but not so much taking time to talk with folks..just ask for last name, grab their bib packet and move on..I left late in the afternoon and a return to Cool on Saturday morning to work some more at the race.

Saturday was cold and foggy as I arrived in Cool runners where all bundled up..with temps in the mid 30's everyone was happy to get the race underway..But it sure was gonna be slick.  I will not get into race details but the day was filled with a lot of fun catching up with folks as I worked the awards table. I was gonna come back on Sunday for my long run and was a little worried I had been standing all day for the last 2 days making my 30'ish run to be hard. 

I arrived Sunday at the overlook in Auburn to run my long run solo again for the third week.  EEEsch...It was again cold but with the time change a bit warmer than previous days....Sun was out as I took off towards Cool, Not a bad run as I made my way up from Nohands..I ran into Grant Carboni who was out since before 7am...Not too many runners on this day a lot of folks resting.  The mud really was pretty bad after I made my way on the Cool course at HWY 49 and decided to run up Ball Bearing to ALT...Energy was ok but not a fast pace.  I was practicing walking pace every 12 minutes or so to review how my walking will be at WS..it was hard for me to walk for a set time especially when in the middle of my 1 or 2 minute walk time I was on some flat or downhill just wanted to move on those sections..I need to practice this a bit more it did not feel natural.  ALT to Browns was really pretty good and I started to think about how this will feel on WS race day/night/errr morning...Browns to Quarry road was a mess to just get down and cross the streams..It was slow going here as it will be long into the night.  I really lost it on the mental energy side once I got to Nohands and my last few miles...Finished my run at Placer High and my traditional touch the WS plaque found there..It felt long today, hard but overall a good week with increased mileage.

That leads me to about a month out from American River 50...I want to run one last long hard run this weekend and am gonna run Rucky Chucky Roundabout. About a 50k course from Calstreet to the river and then back...lots of downhill and alot of climbing..should leave me very tired come Saturday night..I will practice the walking on the steep long climbs and manage fuel and fluids on this test race...

Till next Week...