UltraRunning from Matt Hart on Vimeo.
Friday, May 29, 2009
A Great Montage Running Clip...
This has been making the rounds since its release..Check it out and share it with your non running friends..maybe they will get the trail bug as well!..Enjoy Tony
Wednesday, May 27, 2009
Day 3 Western States Running Camp-Screaming the downhills
Having a long day on Day 1 of Western States and not getting home until 7:30 after hanging out with Rena, Mark Murray, Jen Pheifer and others at the school. I took it easy Sunday morning and focused on returning to day 3 Greengate to Placer High School.
Monday had less crowds with only about 160 folks running this stretch..This stretch total mileage from the bus drop off and run to GG was about 22 miles. Everyone took it easy on this stretch in the early on and I did the same. The legs where warming up after about 4 miles and then some of the best cruising on the WS trail takes place as you enter Auburn Lake Trails and continue on to Browns Bar. Here I got to see a lot of different types of runners. For some it was their first day and others it was their 3rd and last day to run. You could tell who was there all three days by their running style. It seemed a bit more focused on steady movement. I was taking some mental notes of this form. I was starting to feel like I was now part of the Western States Running Family...I was staying within and not wasting effort on running too hard, fueling at the right times. It felt nice..
After slowly climing up quarry trail to hwy 49 and began the downhill to NoHands Bridge I was running with three others in front. The 3miles are gentle and runnable..I decided to test the legs here and open it up..I flew down for a mile and felt great! This told me alot about my condition. I was happy with that test and took it easy to Nohands and then up robie to the finish. It was by no means fast but that was not the point. The legs and mind where fine. It gave me a bit of hope leading up to my pacing duties from Foresthill this year and as I hit the full on training cycle to Western States 2010.
Tony
Monday had less crowds with only about 160 folks running this stretch..This stretch total mileage from the bus drop off and run to GG was about 22 miles. Everyone took it easy on this stretch in the early on and I did the same. The legs where warming up after about 4 miles and then some of the best cruising on the WS trail takes place as you enter Auburn Lake Trails and continue on to Browns Bar. Here I got to see a lot of different types of runners. For some it was their first day and others it was their 3rd and last day to run. You could tell who was there all three days by their running style. It seemed a bit more focused on steady movement. I was taking some mental notes of this form. I was starting to feel like I was now part of the Western States Running Family...I was staying within and not wasting effort on running too hard, fueling at the right times. It felt nice..
After slowly climing up quarry trail to hwy 49 and began the downhill to NoHands Bridge I was running with three others in front. The 3miles are gentle and runnable..I decided to test the legs here and open it up..I flew down for a mile and felt great! This told me alot about my condition. I was happy with that test and took it easy to Nohands and then up robie to the finish. It was by no means fast but that was not the point. The legs and mind where fine. It gave me a bit of hope leading up to my pacing duties from Foresthill this year and as I hit the full on training cycle to Western States 2010.
Tony
Sunday, May 24, 2009
Western States Training Run-Day 1 Robinson Flat
Western States Memorial Weekend Training Runs...A tradition like no other. I have run days two and three but never the first day. Robinson Flat to Foresthill. Really was a fantastic day!
With all the advertising I arrived early in Foresthill and had a chance to hang out with a ton of folks as we waited to get on the bus for the ride up to Robinson Flat. Saturday is day one and is comprised of 32 miles of running. Beginning at Robinson Flat at about 6000 feet we head down to tradional aid stations Dusty Corners, the old mining town of Last Chance, a nice pause at Swinging Bridge, Up Devils Thumb, ramble on down from Deadwood to El Dorado Creek (SWEET!) one more climb to aid at Michigan Bluff and take it to the barn through Volcano Canyon to the finish at the elementry school.
Foresthill School--Registration Area:
I would guess we had about 300 people taking part. I saw many friends along the way...The biggest enterance was the ELITE Runners...Seems Graham Cooper's dad driving a sweet Lexus SUV was shuttling a group of top runners from Drivers Flat to Robinson. The Lexus SUV arrives at the school and out pops top contenders at this years race either top ten or age group placers....Skaden, Cooper, Lantz and others jump out..it was like a Hollywood Production! How funny the joke was they all just needed their Superman Capes to complete the picture.
Robinson Flat was covered in Snow and we had a train of folks moving through the snow fields for the First Mile.
SNOW at Robinson Flat, Me, Mike and Karyn Hoffman hitting the snow!
We where rewarded after that mile with spectacular single track downhill running with stunning views on our way to Dusty Corners.
Me and Rena at Dusty Corners Aid--9miles in.
I had missed Rena after we got off the bus but no worry, there was time to talk to new folks from all over the country..So many just amazed at these trails and telling me they where jealous to have this so close by. The party was moving along past the first aid station at Dusty Corners..Rena got there about a minute before me and it was really slow for the first 9miles. I was feeling ok but legs did not feel too fresh...(I had two back to back speed workouts during the week). Dusty Corners to Last Chance was stunning..
I thought it would have more climbs but really was gently rolling downhill to Swinging Bridge..I started to hear folks along the way say..man my quads are hurting with all this downhill.
Swinging Bridge was about 16miles into the run as we all took time out to grab cold water from the waterfall..cold and it tasted good. We would need it as we began the climb up Devils Thumb. This was MY CRATER MOMENT of the day...My calves where tired and I slugged it up Devils in about 52minutes..SOOOOO SLOW. I was wondering what I could do the rest of the way. I am thankful for the aid station at Deadwood..I had run out of gel by then and needed this station to get some energy back in.
Taking a Dip at El Dorado Creek...
The downhill to El Dorado Creek was in the max heat of the day..it was only about 70 but still sunny and warm..I got the legs moving again and felt good running down to the Creek. Come race day that creek will save many as you have a chance to cool off the body and legs. This proved the same for me today...I moved up Michigan Bluff after my dip feeling good. I was way off schedule as I hit MB but managed a solid 1:30 down and up the canyon to the school..I even had a strong sprint down foresthill road. It was a long day...but nice to be out among friends..Taking today off then back to the training run on Monday from Greengate to the WS Finish.
With all the advertising I arrived early in Foresthill and had a chance to hang out with a ton of folks as we waited to get on the bus for the ride up to Robinson Flat. Saturday is day one and is comprised of 32 miles of running. Beginning at Robinson Flat at about 6000 feet we head down to tradional aid stations Dusty Corners, the old mining town of Last Chance, a nice pause at Swinging Bridge, Up Devils Thumb, ramble on down from Deadwood to El Dorado Creek (SWEET!) one more climb to aid at Michigan Bluff and take it to the barn through Volcano Canyon to the finish at the elementry school.
Foresthill School--Registration Area:
I would guess we had about 300 people taking part. I saw many friends along the way...The biggest enterance was the ELITE Runners...Seems Graham Cooper's dad driving a sweet Lexus SUV was shuttling a group of top runners from Drivers Flat to Robinson. The Lexus SUV arrives at the school and out pops top contenders at this years race either top ten or age group placers....Skaden, Cooper, Lantz and others jump out..it was like a Hollywood Production! How funny the joke was they all just needed their Superman Capes to complete the picture.
Robinson Flat was covered in Snow and we had a train of folks moving through the snow fields for the First Mile.
SNOW at Robinson Flat, Me, Mike and Karyn Hoffman hitting the snow!
We where rewarded after that mile with spectacular single track downhill running with stunning views on our way to Dusty Corners.
Me and Rena at Dusty Corners Aid--9miles in.
I had missed Rena after we got off the bus but no worry, there was time to talk to new folks from all over the country..So many just amazed at these trails and telling me they where jealous to have this so close by. The party was moving along past the first aid station at Dusty Corners..Rena got there about a minute before me and it was really slow for the first 9miles. I was feeling ok but legs did not feel too fresh...(I had two back to back speed workouts during the week). Dusty Corners to Last Chance was stunning..
I thought it would have more climbs but really was gently rolling downhill to Swinging Bridge..I started to hear folks along the way say..man my quads are hurting with all this downhill.
Swinging Bridge was about 16miles into the run as we all took time out to grab cold water from the waterfall..cold and it tasted good. We would need it as we began the climb up Devils Thumb. This was MY CRATER MOMENT of the day...My calves where tired and I slugged it up Devils in about 52minutes..SOOOOO SLOW. I was wondering what I could do the rest of the way. I am thankful for the aid station at Deadwood..I had run out of gel by then and needed this station to get some energy back in.
Taking a Dip at El Dorado Creek...
The downhill to El Dorado Creek was in the max heat of the day..it was only about 70 but still sunny and warm..I got the legs moving again and felt good running down to the Creek. Come race day that creek will save many as you have a chance to cool off the body and legs. This proved the same for me today...I moved up Michigan Bluff after my dip feeling good. I was way off schedule as I hit MB but managed a solid 1:30 down and up the canyon to the school..I even had a strong sprint down foresthill road. It was a long day...but nice to be out among friends..Taking today off then back to the training run on Monday from Greengate to the WS Finish.
Sunday, May 10, 2009
Hours in the Canyons, No Time for the Road
Yesterday marked one more day in the Canyons. I was signed up for Quicksilver near San Jose yesterday but bagged that after a week of driving back and forth during the work week from that area. I just could not face another 3 hour drive this week. So a 50minute drive to Michigan Bluff and a 6 hour run was the ticket.
This week had me suffering during all the climbs today. The legs had no energy no matter what I did. This included a few more gels and a slower pace. Most of these low energy efforts on these long runs come from two sources. When I get too busy at work I tend to not eat well during the week, either not enough calories or quality (sometimes both), the second habit I have been getting into has been work long hours, return home if I am travelling and not go run as much during the week. These low quality fitness weeks really hurt me. I have been thinking of altering this a bit with some early morning runs instead of immediately starting to work at 5am etc..
I have also developed a haibt of not wanting to run at all on the roads near my house..this builds to lower miles during the week. Again a slight change in attitude can cure this.
The rest of the day in Michigan Bluff was nice as I had some aid station support set up for runners heading on to Foresthill. Always nice to help out.
Looking forward to the first day of the Western States training weekend in two weeks.
The run from Robinson Flat--if there is no snow, to FH will be nice. It should be a zoo out there and I get a chance to meet some new runners...
Tony
This week had me suffering during all the climbs today. The legs had no energy no matter what I did. This included a few more gels and a slower pace. Most of these low energy efforts on these long runs come from two sources. When I get too busy at work I tend to not eat well during the week, either not enough calories or quality (sometimes both), the second habit I have been getting into has been work long hours, return home if I am travelling and not go run as much during the week. These low quality fitness weeks really hurt me. I have been thinking of altering this a bit with some early morning runs instead of immediately starting to work at 5am etc..
I have also developed a haibt of not wanting to run at all on the roads near my house..this builds to lower miles during the week. Again a slight change in attitude can cure this.
The rest of the day in Michigan Bluff was nice as I had some aid station support set up for runners heading on to Foresthill. Always nice to help out.
Looking forward to the first day of the Western States training weekend in two weeks.
The run from Robinson Flat--if there is no snow, to FH will be nice. It should be a zoo out there and I get a chance to meet some new runners...
Tony
Sunday, April 26, 2009
Week 2 in the Canyons-Lots of Folks and good talk
This is a short note this morning. A second weekend of running from Michigan Bluff to Swinging Bridge and back. Its a short 18 but a lot of downhill and uphill making this a good training run for the future...Which had me thinking today as I was slowly moving up from the river to the deadwood cemetary. The phrase "you have to walk before you can run". This day was cold in the mid 30's as I arrived to see Rena getting ready for our run starting at Michigan Bluff. She of course was greeted by the dog mayor of MB--Archie. We where later joined by Karyn Hoffman and made our way down to the river with me in the lead..not to comfy with that but I knew I would slow down once I started my climb...I had my second sighting of Rory this week...a very graceful runner as she was heading down on her way to Last Chance..She sure made a impression on all of us runners out there by her ease in which she ran..No chance for any real talk here but one day :)
As the climb began I let Rena and Karyn go and focused on me improving my time to the cemetary..About this time I spotted Bill Finkbeiner, Wayne Miles and Mike Huff running and powerwalking from behind..I let them catch me and pass...I then jumped on their train since I figured I could learn something here..which I did and the climb to Deadwood was much better than last week! As we chatted at the water pump and then made our way to Devils Thumb and the downhill to swinging bridge I was feeling better and comfortable. Once the downhill started Bill and Wayne just smoked me and ran very lightly on the steep descent. I was running too rigid and slow to keep up..note to self (better downhill running please)..Heading up from the bridge was Paul Charteris taking "action" photos' of all of us as ran down..I stopped and chatted with him and swung on down to the bridge, Rena, Karyn, Bill and Wayne where waiting..they where all turning back so off we went. I stuck with them for a short while and we ran into Mark Lantz,Eric Skaden and Marty Hoffman..It was a real running party out there! Feeling better as I got to the top but with the same time as last week I ran much better from the Waterpump down to the river more speed and relaxed. That just left the climb to MB..Well that was better but not by much..some running but still a slow time..As I said I have to walk before I can run...As I got to MB my time was much better than last week and I felt pretty good. Being in the busy city of Michigan Bluff..population hmmm about 100? which includes at least 15 dogs and horses! We had a chance to talk to a few locals as we waited for Lantz and Skaden..that was fun. More of the same next week...Tony
As the climb began I let Rena and Karyn go and focused on me improving my time to the cemetary..About this time I spotted Bill Finkbeiner, Wayne Miles and Mike Huff running and powerwalking from behind..I let them catch me and pass...I then jumped on their train since I figured I could learn something here..which I did and the climb to Deadwood was much better than last week! As we chatted at the water pump and then made our way to Devils Thumb and the downhill to swinging bridge I was feeling better and comfortable. Once the downhill started Bill and Wayne just smoked me and ran very lightly on the steep descent. I was running too rigid and slow to keep up..note to self (better downhill running please)..Heading up from the bridge was Paul Charteris taking "action" photos' of all of us as ran down..I stopped and chatted with him and swung on down to the bridge, Rena, Karyn, Bill and Wayne where waiting..they where all turning back so off we went. I stuck with them for a short while and we ran into Mark Lantz,Eric Skaden and Marty Hoffman..It was a real running party out there! Feeling better as I got to the top but with the same time as last week I ran much better from the Waterpump down to the river more speed and relaxed. That just left the climb to MB..Well that was better but not by much..some running but still a slow time..As I said I have to walk before I can run...As I got to MB my time was much better than last week and I felt pretty good. Being in the busy city of Michigan Bluff..population hmmm about 100? which includes at least 15 dogs and horses! We had a chance to talk to a few locals as we waited for Lantz and Skaden..that was fun. More of the same next week...Tony
Saturday, April 18, 2009
Welcome to the Canyons-Michigan Bluff to Swinging Bridge
A Day in the Canyons...Last weekend was prelude to see where I am at with my climbing legs. Today had all the climbing and downhill to test the quads. Weekends this year have been pretty cool. On this day a little more heat. I had planned my run to be shorter than others that where starting from Foresthill this morning. I swung by the school about 6:30am to get some water from Ken Crouse that wanted me to drop it at Michigan Bluff. I had a cooler full of coke, water, gatoraid, ice and gels for friends today since my car was going to be at Michigan they could use it for the final 6 miles to Foresthill. At FH Jen Pheifer arrived shortly after for her first run on these trails in two years..hmmm Western States this year? Rena and Jamie Frink showed a few minutes later..so three groups heading out from FH headed towards MB as I drove off...It was cool and sunny in Michigan Bluff..Archie the unofficial mayor of the dogs at MB greeted me. Michigan Bluff is a old gold mining settlement with about 15 houses dogs wonder the streets and you can always have a coverstation with the handful of residents. Its is also a major aid station come Western States day so everyone there seems really friendly towards runners.
Michigan Bluff to El Dorado creek is 2.8 miles of downhill and is a nice warm up...but let me tell you the return is hard! I forgot all the climbing to the abandoned mining down of Deadwood (all that is left is a cemetary). I was not comfortable running at all from the creek to Deadwood and the water pump that is there.
The Community of Michigan Bluff--Mile 55.7 Western States
But I kept thinking I wanted to do the hard work today which meant getting down devils and back up. The stretch from the creek to deadwood though all it does is climb is stunning and quite...I was moving slow but that was ok. I hit the water pump and as I was heading to Devils..I heard voices behind..it was Jenn and her group...they started about 7 from FH and had 6 extra miles to run..there they where. That was cool they where turning back at the pump for about a 26mile training run.
Temps where starting to rise now as I headed to Devil's Thumb and the descent to Swinging Bridge..it was going to be tough coming back up.
Devil's Thumb-Western States 47.8--A tough climb
The run down to swinging bridge via the Thumb is switchbacks and very rocky, roots all over..It is slow running downhill here and took me over 28minutes to make it down the approx..1.5 miles. At the bottom you are awarded a stunning bridge and roaring spring runnoff of the american river. As I stopped a rather attractive young women came blowing past me to the bridge! I am thinking dang she is moving fast. She stopped long enough to say hi and exchange running plans..I was amazed since she only had two bottles and a few gels for her run from MB to Last Chance and back. Sure would be nice to see her again! I turned here and started the climb back up to Devils. This is the steepest climb on race day at Western States so I best get really used to this. I was alone pretty much to this point but then a ton of runners (about 12 I lost count) where all heading down as I was going up. I said hi and kept on my climb..no running at all on this and it took me 43minutes to the top. I was tired but felt good still..I geled up at the top and took off for my return to the water pump and the downhill to the final climb from El Dorado to MB.
Swinging Bridge-At the base of Devils Thumb
The run back was slow and the quads where shot on the long downhill to El Dorado. I saw a few runners here but kept moving. The final climb up to Michigan Bluff had me whinning internaly as I approached the last half mile. It had been a long day.
Today..still a bit tired but thinking this should be my long run on Saturdays for the next couple of weeks..Get very comfortable with this stretch and build the climbing legs...Tony
Thursday, April 16, 2009
Last weekends trip to the canyons
Elevation Profile of 12 mile run from Foresthill to Michigan Bluff(and back) on WS
Last weekend I did the same post American River 50 workout as did the previous year. It was to help me understand where I am and need to be for June 2010. That said the course as the profile describes has some all the elements that will help me run better...lots of up and lots of down. Overall, I had a much better experience on the course than last year. I had set out with Rena, Kate and Karyn (they where headed all the way to Devils Thumb). It was cold as can be..must have been in the high 30's but as we started moving it turned out to be a glorious day. It was nice to be on this section of trail..so much history and less traffic, never a lot of day hikers etc..just folks training for Western States. After we crossed the creek at the bottom of Volcano I let the women go ahead and I wanted to focus on my own pace and see where things where at for me...They went ahead. I really enjoyed the stillness as I climbed up and out of the canyon..Per last year I took the one wrong turn as I headed to Michigan Bluff..dang. I ended up on the road to MB got to the small settlement of Michigan Bluff and no sign of the women... I thought that odd but hung out for a few minutes then went back on the correct path to Foresthill..Here I ran into Rena and company..they took a different wrong turn and doubled back. Seems we all do this on the first run in this section. John Nichols and Charley Jones came through as well. On the return I slowed down and my legs where feeling heavy.
This weekend I am planning on running from Michigan Bluff to Swinging Bridge or Last Chance and back..this will be about 6 hours of running. I am planning on going on my own but will surely see a few folks along the way.
Tony
Last weekend I did the same post American River 50 workout as did the previous year. It was to help me understand where I am and need to be for June 2010. That said the course as the profile describes has some all the elements that will help me run better...lots of up and lots of down. Overall, I had a much better experience on the course than last year. I had set out with Rena, Kate and Karyn (they where headed all the way to Devils Thumb). It was cold as can be..must have been in the high 30's but as we started moving it turned out to be a glorious day. It was nice to be on this section of trail..so much history and less traffic, never a lot of day hikers etc..just folks training for Western States. After we crossed the creek at the bottom of Volcano I let the women go ahead and I wanted to focus on my own pace and see where things where at for me...They went ahead. I really enjoyed the stillness as I climbed up and out of the canyon..Per last year I took the one wrong turn as I headed to Michigan Bluff..dang. I ended up on the road to MB got to the small settlement of Michigan Bluff and no sign of the women... I thought that odd but hung out for a few minutes then went back on the correct path to Foresthill..Here I ran into Rena and company..they took a different wrong turn and doubled back. Seems we all do this on the first run in this section. John Nichols and Charley Jones came through as well. On the return I slowed down and my legs where feeling heavy.
This weekend I am planning on running from Michigan Bluff to Swinging Bridge or Last Chance and back..this will be about 6 hours of running. I am planning on going on my own but will surely see a few folks along the way.
Tony
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