Eleven Miler and Dietary Nitrate Supplementation
Ran a nice eleven miler this morning. Creekside to Leland to Zoom to Chainsaw to Creekside. It's great to have all of these trails back open, and it really adds some nice variety and switches up the hills. It took me 1:21:17 today to crank out the eleven miles (~1,400' gain). Felt pretty good, but a bit slow/heavy from yesterday's effort.
An interesting study has been published looking at the impact of dietary nitrate supplementation via beetroot juice on exercising muscle vascular control. As noted in a previous study, consumption of beetroot juice had a significant beneficial impact on running velocity, as well as in perceived exertion. In this study, the authors were interested in finding out if nitrate supplementation had a similar beneficial impact on exercising muscle vascular control. Based on their results, nitrate supplementation improves vascular control and elevates skeletal muscle O2 delivery during exercise, predominantly in fast-twitch type II muscles. So as with the previous study, nitrate supplementation (via beetroot juice) can not only help running velocity, but also oxygen delivery and vascular control to your muscles. More scientific evidence supporting the idea that athletes need to consume lots of veggies (and not just carbs and proteins) in order to ensure that they are getting enough natural nitrates in their diet.
Showing posts with label Creekside. Show all posts
Showing posts with label Creekside. Show all posts
Monday, October 15, 2012
Tuesday, June 19, 2012
Byers Peak - Full
Byers - Full
This morning I ran the full version of Byers Peak (12,804). Byers is the dominate peak in the valley, and I love running this peak. However, this time I did the "full" version, in that I started and ended at Creekside, which adds a significant amount of miles and vert to the peak. I ran up Creekside, then jumped over to Deadhorse and up the secret trail to the Byers trail, and from there up the standard north ridge. Once on top, I got to enjoy another solo summit in the Byers Peak Wilderness (combined with the Vasquez Wilderness and the Williams Fork Wilderness, this is a vast area that sees little in the way of people). Then it was time to head down and make my way all the way back to Creekside. I wanted to get in a semi-long day as the North Fork 50K is in a week and a half, and I am still working on my fueling after my disaster bonk at the Sage Burner. I tried to eat every 30 minutes or so, and that seemed to work. It was really hot, and although I had two hand-helds and a hip belt with 20 ounces, I drank all of it and sure could have enjoyed some more. The full version of Byers Peak is 20.9 miles with 5,159 feet of climbing. It took me 3:48 today, and I did take a few pictures and do several hat dips in the streams.
This morning I ran the full version of Byers Peak (12,804). Byers is the dominate peak in the valley, and I love running this peak. However, this time I did the "full" version, in that I started and ended at Creekside, which adds a significant amount of miles and vert to the peak. I ran up Creekside, then jumped over to Deadhorse and up the secret trail to the Byers trail, and from there up the standard north ridge. Once on top, I got to enjoy another solo summit in the Byers Peak Wilderness (combined with the Vasquez Wilderness and the Williams Fork Wilderness, this is a vast area that sees little in the way of people). Then it was time to head down and make my way all the way back to Creekside. I wanted to get in a semi-long day as the North Fork 50K is in a week and a half, and I am still working on my fueling after my disaster bonk at the Sage Burner. I tried to eat every 30 minutes or so, and that seemed to work. It was really hot, and although I had two hand-helds and a hip belt with 20 ounces, I drank all of it and sure could have enjoyed some more. The full version of Byers Peak is 20.9 miles with 5,159 feet of climbing. It took me 3:48 today, and I did take a few pictures and do several hat dips in the streams.
A nice elevation profile
The ptarmigan just hung out on the rock as I went by...
Looking south at Summit County and beyond....
Looking northwest towards Steamboat...
The fun Byers Ridge part of the run...
Tuesday, June 5, 2012
Recovery Run
Recovery Run
Just getting back at running now after two days of rest. Back to back races was a little hard, especially since I had never raced before and the extra effort expended during races adds to the need for smart recoveries. Just did a quick ~7.5 miles on relatively flat trails (Creekside, Flume, Leland) in 1:03. Tried to work on faster turnover, more running on the fronts of the feet, and sustained stamina (ironically, an interesting article on stamina training was just posted). Felt good on the run, and was able to keep the pace fairly well. Running on the front of your feet (rather than a full heel-toe strike) forces you to lean slightly forward, which helps to keep a good pace. Something to work on and think about. I do like the sustained effort, as that is something you encounter in a race, yet rarely force yourself to do if you are just trail running for fun.
Just getting back at running now after two days of rest. Back to back races was a little hard, especially since I had never raced before and the extra effort expended during races adds to the need for smart recoveries. Just did a quick ~7.5 miles on relatively flat trails (Creekside, Flume, Leland) in 1:03. Tried to work on faster turnover, more running on the fronts of the feet, and sustained stamina (ironically, an interesting article on stamina training was just posted). Felt good on the run, and was able to keep the pace fairly well. Running on the front of your feet (rather than a full heel-toe strike) forces you to lean slightly forward, which helps to keep a good pace. Something to work on and think about. I do like the sustained effort, as that is something you encounter in a race, yet rarely force yourself to do if you are just trail running for fun.
Wednesday, May 23, 2012
Medium Long Run
Medium Long Run
We did a medium long run today as our last one before our attempt at the Sage Burner on Monday. I'm not too sure how smart it was, as most people tend to tapper a little bit more, but we wanted to get in one more semi-long day to see how we were feeling. We did a nice ~16.5 mile loop with a really good climb in it. Start at Northwest, then up the road, up Tippery, along Spruce, then up the old Deadhorse to the top. From here, down Deadhorse and then back along Creekside. High point is 10,453 feet at the top of Deadhorse, with a low point of 8,771 at Nothwest/Creekside, making it a loop with 3,364 feet of elevation. Felt pretty good on the climbs, and only a little tired on the final Deadhorse climb. It was on the run down that I got tired - could have used some energy drink or something at the bottom of Deadhorse for a little extra fuel. On this day it took me 3:02. Not good, but not bad I guess???
We did a medium long run today as our last one before our attempt at the Sage Burner on Monday. I'm not too sure how smart it was, as most people tend to tapper a little bit more, but we wanted to get in one more semi-long day to see how we were feeling. We did a nice ~16.5 mile loop with a really good climb in it. Start at Northwest, then up the road, up Tippery, along Spruce, then up the old Deadhorse to the top. From here, down Deadhorse and then back along Creekside. High point is 10,453 feet at the top of Deadhorse, with a low point of 8,771 at Nothwest/Creekside, making it a loop with 3,364 feet of elevation. Felt pretty good on the climbs, and only a little tired on the final Deadhorse climb. It was on the run down that I got tired - could have used some energy drink or something at the bottom of Deadhorse for a little extra fuel. On this day it took me 3:02. Not good, but not bad I guess???
Monday, May 21, 2012
Sunday Run
Sunday Run
Yesterday evening we did another loop run in the valley. We started at Elk Creek and went up and over Chainsaw, then along Creekside to the Leland road. Up that, then up Fools Creek to Kings Creek. Along that and back to the Leland road and on that until Sunken Bridges and then down. A nice run on excellent trails and forest roads for a total of around 13+ miles (I give an extra because of mapping errors). I did it in 1:58 this time. A touch tired in the legs from the previous hill climb and then a biking day (which I don't do, so it hit my quads).
They are logging in the Elk Creek drainage (according to the FS map, only on Elk Creek/D2, but they have closed the entire drainage). You can hit the trails on the weekends or late in the day, but otherwise they are "closed". I have no idea for how long, nor why they need to close the entire drainage? Call the Granby Ranger district for info.
Thinking of doing Sage Burner this weekend...
Find more Run in Fraser, CO
Yesterday evening we did another loop run in the valley. We started at Elk Creek and went up and over Chainsaw, then along Creekside to the Leland road. Up that, then up Fools Creek to Kings Creek. Along that and back to the Leland road and on that until Sunken Bridges and then down. A nice run on excellent trails and forest roads for a total of around 13+ miles (I give an extra because of mapping errors). I did it in 1:58 this time. A touch tired in the legs from the previous hill climb and then a biking day (which I don't do, so it hit my quads).
They are logging in the Elk Creek drainage (according to the FS map, only on Elk Creek/D2, but they have closed the entire drainage). You can hit the trails on the weekends or late in the day, but otherwise they are "closed". I have no idea for how long, nor why they need to close the entire drainage? Call the Granby Ranger district for info.
Thinking of doing Sage Burner this weekend...
Find more Run in Fraser, CO
Wednesday, May 16, 2012
Long Training Run
Long Training Run
Did a longer training run today to see how things would go. Felt good most of the way, no walking on the hills and kept up a good pace for most of the flats and downs. Had three drop bags for water and fuel: one at the end of Creekside, one at the turn onto Kings Creek, and one at the top of Leland near Zoom. Seemed to work out well. Add two miles to what the map says due to mapping errors. Overall, not a bad ~23 miles run at 9,000+. Did it in 4:02 today.
Did a longer training run today to see how things would go. Felt good most of the way, no walking on the hills and kept up a good pace for most of the flats and downs. Had three drop bags for water and fuel: one at the end of Creekside, one at the turn onto Kings Creek, and one at the top of Leland near Zoom. Seemed to work out well. Add two miles to what the map says due to mapping errors. Overall, not a bad ~23 miles run at 9,000+. Did it in 4:02 today.
Friday, May 11, 2012
Friday Training Run
Friday Training Run
Working on different loops at different paces to get ready for this season. This is the first year that I have actually done any official races, let alone kept track of routes and mileage via a website. We will see what happens...
This is a nice loop with a solid climb from Creekside up to Kings Creek road. Started out mellow and then picked up the pace once I hit the waterboard road from Creekside. Felt good on the climb, keeping a fairly decent pace from there all the way to Zoom, at which point I turned it up a notch for the decent.
Working on different loops at different paces to get ready for this season. This is the first year that I have actually done any official races, let alone kept track of routes and mileage via a website. We will see what happens...
This is a nice loop with a solid climb from Creekside up to Kings Creek road. Started out mellow and then picked up the pace once I hit the waterboard road from Creekside. Felt good on the climb, keeping a fairly decent pace from there all the way to Zoom, at which point I turned it up a notch for the decent.
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