Archive for September, 2006

Cronan Ranch

Monday, September 25th, 2006

After looking at the new trail shoes for about three weeks, not wearing them out running because my runs were mostly road-based, I finally took ‘em out and got ‘em dirty this morning! Still feeling rather tired from my twenty miler last weekend, my heart rate was actually a couple beats high this morning, so I opted for something rather short and really sweet.

There is a new equestrian area about ten minutes drive from our house called “Cronan Ranch”. It was a 1500 acre cattle ranch that was purchased by the American River Conservancy upon the owners death a couple years ago. It has about twelve miles of trail, but they criss-cross each other so you could run short or long if you wanted. I went out really slow and easy and only ran six miles.

But it was a rather amazing six miles. The beauty of it is that for the time being, all the country around Cronan Ranch is still cattle country, so it looks like you are on the frontier, 150 years ago. If Holywood ever finds out about the place, it’s over. It will be a huge movie set. I had the soundtrack from “O’ Brother, Where Art Thou” on my MP3 player. It was awesome. The twangy, old time music was soooo perfect. I was really enjoying songs that I would usually flip right through in the car because they seemed to fit so appropriately to the terrain.

I got into a few places where I had to sing out loud because it looked like a perfect ambush site for a mountain lion waiting for a passing deer. And I saw litterally every type of animal track you could think of except lion or bear. There were tracks from horses of course, with deer, racoons, maybe a bobcat and defintely birds (probably turkeys) mixed in. This made me even more weary of a lion. Although it appeared they had other things to hunt besides humans, there have been two people killed by lions in the trails around here within the last fifteen years, so I sang out loud!!!! 

When I die, I want you guys to drag my body onto Cronan Ranch, dig a hole, and plant me there forever. Once you see it, you’ll understand.

Chris

Budget Equipment

Wednesday, September 20th, 2006

There has been a lot of discussion lately on equipment.  I would like to share with y’all my current setup. 

  • Shoes
  • Thin nylon socks
  • Split leg running shorts
  • A synthetic shirt with sleeves

I carry in my hand while running short distances:

  • Ipod shuffle
  • 800 ML of water scaled appropriately for conditions and distance. (in Hot weather use a 1200ml bottle instead).
  • On long runs I carry a 5 ounce squeeze bottle of Hammergel also scaled to distance.

Once must keep in mind that I can resupply every 11.6KM.

I also found a key to success in distance running is a good haircut within a week of the run.  Keeps me cooler.

The ipod keeps me from thinking of brown rice, vegetables and orange sheets.  Unlike “Runs with Elk” AKA “Runs with Turkeys” I do not listen to music.  This is mainly public protection from my horrid voice.  I have a subscription to http:\\www.audible.com and usually download a book to listen to.  I find it pleasantly distracting.

I still sweat excessively.  In fact after the 35KM adventure last weekend I changed shirts once and both shirts and my shorts could not have been any wetter had I jumped in a pool.

My gear

Steve

Metric System

Wednesday, September 20th, 2006

Since I have long ago gone ‘native’ I often speak in the ridiculous measurement of meters.  Did y’all know that in the 1791 this was proclaimed to be one ten millionth (10-7) the distance from the North pole to the equator via Paris, France (must have been a short stop for a glass of wine).  Like they could actually measure this.  I can just picture a pack little beret wearing cigarette smoking  Frenchmen dressed all in black dragging a string across half the world, with a brief stop at home for who knows what.  It is good to know that in 1983 this was finally replaced by the definition: ‘The meter is the length of the path travelled by light in vacuum during a time interval of 1/299 792 458 of a second’.  This is equally useful. So, I’ll get out my stop watch… Good thing we still have old fashioned meter sticks available.

Anyway, I have included to following table to help decipher meaningless measurements.

http://physics.nist.gov/cuu/Units/meter.html

 

Miles Conversion KM           KM Conversion Miles
1 1.61 1.61   1 1.61 0.62
2 1.61 3.22   2 1.61 1.24
3 1.61 4.83   3 1.61 1.86
4 1.61 6.44   4 1.61 2.49
5 1.61 8.05   5 1.61 3.11
6 1.61 9.66   6 1.61 3.73
7 1.61 11.27   7 1.61 4.35
8 1.61 12.87   8 1.61 4.97
9 1.61 14.48   9 1.61 5.59
10 1.61 16.09   10 1.61 6.21
11 1.61 17.70   11 1.61 6.84
12 1.61 19.31   12 1.61 7.46
13 1.61 20.92   13 1.61 8.08
14 1.61 22.53   14 1.61 8.70
15 1.61 24.14   15 1.61 9.32
16 1.61 25.75   16 1.61 9.94
17 1.61 27.36   17 1.61 10.56
18 1.61 28.97   18 1.61 11.18
19 1.61 30.58   19 1.61 11.81
20 1.61 32.19   20 1.61 12.43
21 1.61 33.80   21 1.61 13.05
22 1.61 35.41   22 1.61 13.67
23 1.61 37.01   23 1.61 14.29
24 1.61 38.62   24 1.61 14.91
25 1.61 40.23   25 1.61 15.53
26 1.61 41.84   26 1.61 16.16
27 1.61 43.45   27 1.61 16.78
        28 1.61 17.40
        29 1.61 18.02
        30 1.61 18.64
        31 1.61 19.26
        32 1.61 19.88
        33 1.61 20.51
        34 1.61 21.13
        35 1.61 21.75
        36 1.61 22.37
        37 1.61 22.99
        38 1.61 23.61
        39 1.61 24.23
        40 1.61 24.85
        41 1.61 25.48
        42 1.61 26.10
        43 1.61 26.72

 

Steve

Plodding Pachyderm

Wednesday, September 20th, 2006

Hi All

I just wanted to drop a short note to let y’all know I have not been laying about the last few weeks. In fact while not trying to out do “Runs with Elk” AKA “Runs with Turkeys” I managed to stumble through three 11.6KM loops in 4:27:15 on last Sunday. At the end I could barely move. But I am now confident I can complete this marathon inside 7 hours. If this pachyderm can pound through 34.8KM in four and a half hours I can low crawl the remaining 7.5KM in the remaining two and half hours.

By the way, my leg is not 100%, but after two doctor visits and some better training I was able to complete this run without pain other than tired muscles.   I must also squarely lay blame with vitamin I.  250mg in the morning and evening has done wonders for my knee.  I will be going to see a specialist next week to video tape my plodding to see if I need inserts or some other sort of device to keep my leg stable.  The current diagnosis is ‘painful, not permanent’.  So, basically if I can stand the pain, I can finish the race.  How appropriate for this marathon.

By the way I plan to start MCM training in earnest next week by having the kids throw sand on me from their sand box after each lap of 5KM during training and 11.6KM on the big runs.  Not to worry, I sweat so much it will all be washed off in 100 meters.

Chris

6 in ‘06 – Knoxville Double

Tuesday, September 19th, 2006

Date: Saturday September 16th

Start: Vacaville

Total Time: 12hrs 37 minutes (with 3 tube changes)

Route: Vacaville to Fairfield (via a Hwy 80 frontage Road) to Napa (via Mt. George) to Lake Barryessa (via Mt. Howell) to Lower Lake (via Knoxville Road) to Lock Lomond (via Cobb Mountain) back to Vacaville (Via Cardiac Hill) with a total distance of 201 miles and 13,000 feet of climbing.

It’s 4am and my alarm yanks me away from the support vehicle for my 4 year old son in a European road race. Only he was grown up and racing as an under-21 pro. Not often does the alarm wake me the morning of a 200 mile ride. I am usually up 5 minutes before it goes off. That was great night sleep but I didn’t really want that dream to end.

By 4:30am I’m in the car headed to pick-up Scott after having performed my ritual of hot tea followed by cold water and a 20 ounce bottle of Perpetum. The ritual helps ensure all systems are go when we hit Vacaville at 5:45am.

4:45am I arrive at Scott’s as his garage door is closing after moving his bike outside with Scott no where to be seen. I see an opportunity to have some fun so I quickly pack Scott’s bike in the van and go get Scott. Scott makes certain he has all of his stuff and we head to the van when I ask him “Where’s your bike?” As Scott begins to wonder if he’s really awake and before he hyper-ventilates I give-in and tell him I already threw it in the van.

5:45am we arrive in Vacaville at the registration area. It’s plenty dark outside. The parking lot is already full but there is no one around with a bike. Clearly everyone has heeded the advice of the ride organizers and left between 4:30am and 5:30 am to get their light-aided riding done during the morning. My ride time last year was a good 8 minutes less than 13 hours and there is expected to be about 13 hours of daylight, so my foolish friend and I plan to leave at first light.

While obtaining our registration packets I run into Paul McKenzie, who is decked out in full Cliff sponsorship. Paul tells me the top riders are planning to leave at first light, around 6:15am. While Scott and I were ready about 6am we decide to stick to the “first light” plan and try to ride with the 6:15 group.

About 6:20 am our group of about 8 rolls out of Vacaville. In less than 3 miles we are alongside Highway 80 headed to Fairfield on a road that is shared with the Foxy’s Fall Century. I’ve been on this road at least 5 or 6 times but this has to be the first time without a head wind. It’s also the first time I notice the road is mostly downhill as we roll along between 25 and 30 mph.

In our group is Graham, who will be on the Furnace Creek 508 in 3 weeks, Jim Frink, a brother-in-law of Steve Rex, Paul McKenzie, who captained Cat Berge ahead of me on Devil Mountain in May, Ken Holloway, who just does BIG rides like Paris-Breast-Paris and California Gold Rush, Scott, myself, and Jenny and Craig, who normally ride a tandem together but find themselves on singles because their tandem hasn’t recovered from it’s crash on the Terrible Two in June. All of us have encountered each other before so we chat about Craig and Jenny’s accident, about Graham’s choice of shorts with extra air-conditioning for a 200 mile ride, about members missing from our ranks, and about future plans.

The group stays together through Fairfield and along the rolling hills but loses Craig and Jenny to a flat before hitting Mt. George at 20 miles. As we climb Mt. George I mistakenly let Graham set the pace. I quickly realize I should have kept the tempo because Graham waited for no one and the group of 6 fractures immediately. Realizing I didn’t want to be at the back I close a big gap to stay with Scott and Paul. Even keeping pace with them is a bit above my ability because I know Paul is at least 20 pounds lighter than me and I only had about 2 weeks in early May where I could keep up with Scott on a hill like Mt. George.

The descent into Napa is nice but the effort to close the gap back to Graham is hard enough to hasten recovery. I realize the full potential of the mistake I made on Mt. George during the run into the first rest stop at mile 36 when any decent effort causes my legs to burn more like mile 20 of a marathon than mile 30 of a 200 mile ride.

The first stop is so quick I didn’t realize I should have ditched my knee warmers until we were clear of the stop. A mile or two later and Graham is setting the pace that provides very little margin for recovering from my effort up Mt. George. Scott is looking like he could hang with these guys all day and I’m having a hard time staying on the back after any rotations through the front of the paceline. Thinking Scott would possibly join me and ruin his ride if I dropped off, I figure it would be better to totally blow up and then tell him to stay with the the group. For about 10 miles I just kept my head down and hoped for recovery while dreaming of a flat tire.

At mile 50 I hear an extreme evacuation of air from a tire but it isn’t mine. Luckily for me, it was Scott’s front tire. Scott changes the flat and Santa Claus shows up in the support vehicle with a floor pump, Scott.  Now we are on our way with the Paul, Jim, and Graham off the front. At this point we have not passed many riders though our pace to the 50 mile flat has been 20+ mph.

Shortly we come upon Howell Mountain which takes us by Scott’s college campus and some winery George Bush stayed at when he flew into Napa. This climb is a little more tame because I have told Scott of my issue from Mt. George and he repeatedly eases off the pace to keep me on his wheel. On this climb we finally start to pass people, though they don’t seem like the type who will finish. The descent down to Berryessa is wild and wrought with people who seem to go slower downhill than we do uphill.

At mile 70 we reach the second rest stop, ditch our vests, arm warmers, and leg warmers. It is here that we begin to ride through the 5am’ers. No doubt we are not as fast through the rest stops as the three riders in front of us but before 2 miles beyond the stop we have certainly passed everyone who was at the stop when we arrived.

Leaving Lake Berryessa starts the 30 mile climb up Knoxville Road. It’s not the best road by any stretch of the imagination but it’s got zero traffic and the potholes are mostly encountered below 18 mph instead of at 40 mph on some downhill. My legs are starting to feel a lot better thanks to Scott pulling me for the last 30 miles but the initial intensive effort up Knoxville Road quickly set them back on fire and we have to take it a bit easier for the last 10 miles on Knoxville.

The top of Knoxville finally comes at 100 miles and we cruise down into lunch, where we find our leaders who leave about 5 minutes after we arrive. Between mile 60 and mile 107 we have essentially ridden by all the early start riders. Most of the passing comes near rest stops which Scott and I agree are not places to rest but rather just refuel stops. We know that spending too long at a rest stop will mean a longer warm up after the stop and makes the 200 mile ride feel like a series of six 33 mile rides.

Leaving lunch we head up and over Cobb Mountain on very nice pavement. Pavement like this causes Scott much chagrin because his full aluminum bike prefers the true feel of the road. In fact earlier on Knoxville Road Scott was feeling very sorry for me on my carbon-ti bike (”if you can call it a bike”, Scott says) because I was “truly missing out” on the full experience the road has to offer. I guess Scott is right. Though I may never dream of riding Knoxville Road on an aluminum bike, knowing Scott is suffering, washes a bit of the pain in my legs away.

After Cobb Mountain we descend into Butts and Pope valleys without much climbing left for the day. These roads are to be truly appreciated by an aluminum framed bicycle. They are stricken with potholes like few others. Luckily for Scott the pace is swift enough to experience a full appreciation for the road and again remind me of what I am missing.

Before the station at mile 160 and even though Scott is loving the road to it’s full potential, he experiences a brief period of “the bonk.” To solve this problem he downs a quick Cliff shot then attempts to chase it with a Powerbar shot. In Scott’s words:
“Unfortunately the warm packet spurted over my leg, pants and bike in a nasty, adult-film sort of way. Not only did I waste part of the vital benefit, I used half my fresh water to rinse the mess down my leg and into my shoe. Not sure where it went from there.”

The final climbs of the day take us back up to Lake Berryessa and over my college stomping grounds as we peak Cardiac Hill. This climb goes slow and we are passed by 140 lbs Wade who actually missed our start time by about 2 minutes. Wade’s light body and even lighter 16 lbs full carbon bike don’t go downhill as fast as our 200 lbs setups. So, we catch Wade and ride to the finish where we find Paul and Jim only 20 minutes and Graham 45 minutes ahead of us. We give Wade his 4th place and Scott and I take 5th and 6th.

Curt

Relentless Forward Motion

Tuesday, September 19th, 2006

I have been the media boy all week again. After having a good full look at the job, I have decided it is a job that I do not like and would not want on a permanent basis. There is a scandal brewing at the Sacramento City Fire Department. Apparently someone is addicted to morphine and they have access to it. Several vials have been discovered with the seal broken and the morphine removed. It appears that some of them were re-filled with saline solution so they would appear full. Since this a crime, the police department is doing all the talking. Which means I am doing all the talking. It’s a catch twenty two. I am the point of contact for the media, but they don’t want me to say anything! IT SUCKS!

The other thing that seems to have greatly slowed my number of blog posts is this class I am taking through Cal State Long Beach about “Stress and Family Coping”. It’s an online class that will bring me dangerously close to actually having a bachelors degree. Stress and Family Coping is supposed to teach you about coping with family stress, or how families cope with stress. If it is teaching me this, it is by the stress it is causing me! It is a horrible class that has nearly no connection to my real life.

Despite this misery, my 20 mile run was very good. I had hoped to be a little more rested than I felt when I started it, but when I think about how tired I was on Wednesday, two days before, I have to say I made solid improvement with three nights sleep before waking up to go 20 miles. I ran my ten mile route twice. This actually gave me a twenty mile run that had about 400 feet less climbing and descending than my 18 mile route. When I woke up it was wonderfully cool. In fact my hands were quite cold for the first couple miles.

My goal was to run the ten mile route twice, at a pace one minute per mile slower than I would run it if I was running only ten miles. I ran it at exactly that pace. I usually run the ten mile route casually in two hours. So I ran it twice in four hours and 19 minutes. I actually ran the first ten mile section faster than I intended. Then I ran the miles between 10 and 15 slower. There was a 700′ elevation gain in those miles.

At the fifteen mile point, I drank a Pepsi. This was a big deal because I had pretty much avoided anything with caffeine for about the last four months. I met with a sports nutritionist early in the summer, and she suggsted cutting caffeine so that I could use it on long runs to provide a boost instead of merely feeding an addiction. It worked. It gave me a moderate physical kick, and a strong mental kick, for the last five miles. So I intend to use it on long runs from now on.

One thing I did not do was carry my hand held water bottles. I went back to the camelback for this run. Mainly because those things really give the shoulders and back a solid workout. I have been carrying them on every run since I bought them and my analysis is that I was not ready to carry them for four hours and twenty minutes yet. It would have taken a lot more out of me than I wanted taken out on this run. I think I will probably carry them on the marathon though because I can just rest as long as it takes afterward. I think I run faster with them than I do with the camelback.

I could have filled my freezer for the winter if I had carried a pistol with me on this run! I happened upon many, many turkeys, and I got much closer to them than ever before. I may have to change my moniker from “Runs With Elk” to “Runs With Turkeys”. I also happened upon a lot of quail, but they were still very small. A girl I saw told me to watch out for mountain lions, which I already knew. But in light of how close the birds let me get, lions may have been closer than I knew. Figure, the birds may have been rationalizing that they were safer if there was human near by than if there wasn’t one. Anyway, I wear my mp3 player and when I get way out in the boonies, I sing the songs out loud as I run. I figure that will scare anything! Think of Eddie Murphy in the beginning of the movie 48 hours singing “R-O-X-A-N-N-E!!!!”

Relentless forward motion.

Chris

 

Respect The Long Run

Monday, September 11th, 2006

I don’t know whether I had a good run or a bad run yesterday morning! After running 35 miles carrying those two water bottles, I know this though: My back is feeling it! It is amazing how much of an upper back workout carrying those two bottles is.

It was nice and cool yesterday morning, so cool, I was sleeping like a rock when the time came to go running. I had to go early because I had to finish in time to make it to the kids soccer games in Georgetown. So I got up and jetted out for 15 miles. I could see my breath for the first time in many months. Between the cool air surrounding me while I ran, and the cool air making me sleep so deeply before I ran, it felt like it took me about an hour to warm up. I usually try to keep my heart rate under 159 beats per minute on my long runs. Yesterday, I don’t think it went much over 149 until the end of the first hour. I ran wearily along a fifteen mile course that had about 1000′ of climbing and finished in 3 hours and a couple minutes. That is actually a pretty good pace for me over that course. But it was the first run in a long time that I have felt rather ambivalent about.

Anyway, I took a camera along and snapped a few photos so people can see some of the views I see on my long run route. When I look at them, it makes me realize that there is no such thing as a bad run… it’s like that saying that the worst day spent fishing is still better than the best day spent working. Here are some views:

Walk out the front door and see this:

 

 

 

 

 

 

 

 

Go a little farther and see this:

 

 

 

 

 

 

 

Cruise a mile or so:

 

 

 

 

 

 

 

 One of my favorite views:  

 

 

 

 

 

 

 

 

 

A little less exciting, but still pretty good:

 

 

 

 

 

 

 

 

 

I really like this house. It’s a log construction:

 

 

 

 

 

 

 

 

 

I could have chosen a better viewpoint, for this, the best part really:

 

 

 

 

 

 

 

 

Chris

New Pair a Waterbottles

Monday, September 4th, 2006

I didn’t mention in my last post that I also got two handheld water bottles while I was at the Auburn Running Company store. This was big, because I have loved the Fuel Belt combined with the Camelback. However, lately I have been wondering if the Camelback might not be a bit of a catch-22. Since it covers so much surface area on my back, I wondered if maybe it might be inhibiting cooling, causing me to require more water and run slower than I would if I had a different system.  

So I took a $26 risk and bought two of the bottles pictured at left. It is an 18 ounce bottle, and you can upgrade to 26 ounce bottles. I decided to start witht he smaller bottle in order to allow my arms and shoulders an adaptaion period.

This morning I took them out for a six mile test run and I really liked them. They weren’t perfect right out of the box; they will require some getting used to. For example, I never realized how often I wipe the sweat away from my eyes with my hands. That was different. So was blowing my nose without blowing it all over the bottles! But I think they are going to be a part of my regular routine. The Fuel Belt and Camelback may feel unloved for awhile as I figure out exactly what works best in given situations. One thing seems like a huge advantage: these bottles will be much easier to fill on the fly. And since they are easier to fill on the fly, I think it will be possible to just carry my Perpetuem as a powder in a pre-measured ziplock and mix that on the fly as well.

When I first started running, I loved the Fuel Belt because it was so easy for someone like me to gauge how much water or sports drink I had taken in over a given period of time. I was telling a friend who has run many marathons about how much I liked it, and he remarked something like, “after you have been running for a while stuff like that wont matter at all. You just go out and do it.” I have feeling that the move to these less precise bottles may be the partial fullfillment of that prediction.  

Two hours after the conclusion of my run, I can tell it was smart to start with the 18 ounce bottles. My shoulders and traps feel like they had a good workout.

Chris

New Pair A Shoes

Sunday, September 3rd, 2006

Several weeks ago, when I went trail running with Fireguy, he took one look at my shoes and said, “You gotta get some trail shoes”. I didn’t really get it at first. What’s the difference? Then I saw how he was bouncing off of rocks like I might if I was wearing a heavy pair of hiking boots, and I realized, there had to be a difference because I would be screaming in pain if I tried to do that in the shoes I was wearing. After our run, he told me to go to Auburn Running Company for the trail shoes. It made sense to go to a running shoe store that was about three blocks from the finish line of the Western States 100 to buy trail running shoes… but of course I didn’t listen.

About a week later I was driving downtown when I decided to stop by Fleet Feet to see what they had in the way of trail shoes. Hmmm…. four different shoes, none in my size. I guess maybe Fireguy was right.

So, after a great ten mile run this morning at a very slow pace, the family drove with me to the Auburn Running Company. It was Trail-Shoe-City! I told the shoe guy I had been directed to come there by a western states runner. He asked who it was. I told him Fireguys name. He said he didn’t know him. The shoe guy said he himself had run the western states this year. He looked believeable.

So I tried on a couple different pair and then the shoeguy brought out a pair of Montrail Continental Divides. I said, “Hey, that looks like the shoes fireguy wears…” I had already done a lot of internet research and had actually decided Montrail Continental Divide was the most likely trail shoe for me, but I didn’t realize it was the shoe Fireguy wears too. At that, the shoe guy walked over to a computer, typed his name in and pulled up slew of photos of Fireguy that were taken at the Western States. When the picts came up, the shoe guy said, “Oh yeah, I do know him afterall. And you are right, he wears these shoes.” The idea of being able to bound off rocks like I had seen him bound bounced in my head and compared with myself running down a trail in the shoes I have been wearing. I saw myself looking like a woman wearing high heels walking in the rain! It was a done deal: Montrail Continental Divides.

So then the shoe guy proceeded to explain too me that if I bought these shoes, I shouldn’t wear them on pavement very much, and that I might actually have to learn to run a little differently. Since they would allow me to put my feet in places my old shoes wouldn’t, he said I would need to absorb things with my thighs. Hmmm… I think I know what he means from all the backpacking we have done… you hafta keep your knees slightly bent in order to ensure you don’t put a shitload of force straight down on the joint. Anyway, here is what the shoes look like. They are super stiff.

As we were leaving, Erin noticed a flier for an organized trail race next Saturday morning right by our house. So I might try my new shoes out there, depending upon the forecasted temperature.

Chris

Talkin to myself

Friday, September 1st, 2006

Well, I’ve been rather tired since my big breakthrough 18 miler. I ran six miles on Tuesday and 8 miles yesterday, all at a slow pace. When I finished yesterday, I could feel that my legs were still deeply tired. They feel a little better today, but I think I will keep my overall distance rather short tomorrow, like no more than 10 miles.

Both kids have started soccer, which means we have soccer three nights per week. Erin is coaching CJ’s team. Last night, Colin’s coach didn’t show up because he was stuck in traffic, so Erin and I coached the practice. It was a lot of fun but my voice got hoarse from yelling! Even still, Erin was the more hard core coach. She made those poor little four year olds do jumping jacks when they screwed up. They loved it!

Chris