Snow Mountain Trail Half Marathon
At the last minute today I signed up for the Snow Mountain trail half marathon. The race is part of the Colorado Endurance Race series, which hosted seven trail half marathons around the state. Earlier I had run the XTERRA Snow Mountain 20K, in which I placed 6th. I figured that this might be the same course and so I might have a chance to improve my time since I would know all of the hills. However, this time the course was totally different, involving two laps on a rolling course that had about ~1,400' total gain over the 13.1 miles. There was also a 10K at the same time, so when the gun went off I was out with the lead 10Kers. The course was great, with some grass running, rolling hills, single track, and a few sections of dirt road. After the initial mile or so I was in 5th and stayed in that position until the second lap, at which point I ended up in 3rd (as two of the runners were in the 10K race). From here, I could see the two other people in front of me, and tried to stay just behind them until closer to the end. This plan worked, as on the final climb before the descent and then the final crossing of Pole Creek to the finish I kicked it a bit harder and passed the guy in 2nd. Then I really let it fly, and as I was coming down the hill people were telling me to not let up as he was right behind me. I kept my pace, but on the final ~100' climb to the finish line I almost lost it as I tried to really put in a final push. Turns out the guy had dropped off and came in about a minute behind me. I finished in 1:37:05 which was good for second place overall (out of 175 people according to the RD). This could be a fluke, or I could finally be getting the hang of racing. My adrenaline was still high, but not nearly as bad as previous races. Either way, a super fun race on beautiful trails - and the big bull moose on the course sure gave a few people a good scare! I would recommend this race, and according to the RD there will also be one in Winter Park next year, which could be really cool (and hard).
Sunday, September 30, 2012
Wednesday, September 26, 2012
Treadmill Uphill Challenge
Treadmill Uphill Challenge
A couple months ago iRunFar posted a video (see below) of the 2012 Uphill Challenge. The "challenge" is to run as far as possible on a treadmill in 15 minutes with a 15 incline. I've never run on treadmills before, but I remember thinking this might be a nice winter training activity since there are some days when you just cannot run outside here in the valley (when it is -10 below, I call it quits). So, today I figured would be a good day to try this challenge out and establish a baseline that I can work with during the winter. After warming up for a few minutes, I did two challenges: the first time I only got 1.03 miles in 15 minutes at a 15 incline; on the second challenge I did a bit better and got 1.27 miles in 15/15. As you can see, Max King banged out 1.64 miles in 15/15! The challenge was much harder then I thought, and I am excited to see how I fair with it over the course of the winter. At least now I have a baseline to try and beat - or just keep over the coming cold, dark months.
A couple months ago iRunFar posted a video (see below) of the 2012 Uphill Challenge. The "challenge" is to run as far as possible on a treadmill in 15 minutes with a 15 incline. I've never run on treadmills before, but I remember thinking this might be a nice winter training activity since there are some days when you just cannot run outside here in the valley (when it is -10 below, I call it quits). So, today I figured would be a good day to try this challenge out and establish a baseline that I can work with during the winter. After warming up for a few minutes, I did two challenges: the first time I only got 1.03 miles in 15 minutes at a 15 incline; on the second challenge I did a bit better and got 1.27 miles in 15/15. As you can see, Max King banged out 1.64 miles in 15/15! The challenge was much harder then I thought, and I am excited to see how I fair with it over the course of the winter. At least now I have a baseline to try and beat - or just keep over the coming cold, dark months.
Tuesday, September 25, 2012
Is Winter Here And Is Running Good For Postmenopausal Runners
Is Winter Here and Is Running Good For Postmenopausal Runners
Well, running up in the high country might be done for the year. Yesterday I wanted to do the long version of the Pawnee-Buchannon loop, but was shut down by rain/snow/cold/wind. The long version of this classic loop starts from the west side of the Divide at Monarch Lake and adds on ~7 miles and 1,500' of gain. Although the clouds looked foreboding, I still thought I might have a chance and went for it. I was on a good pace, but decided not to chance it once I got soaked and frozen. Still, I ended up having an enjoyable day in the mountains, putting in 24 miles in 4:32 with around 6,000' of gain. Almost time to focus on skiing and shorter runs.
On another note, I ran across a new study that looked at changes in systolic function (the pumping of the heart) and diastolic function (the ability of the ventricles to relax and work properly) in postmenopausal marathon runners. Although they found significant changes in postmenopausal women before and after the marathon, there was an improvement of the systolic function (pumping of the heart) and no long lasting detrimental effects on the diastolic function (the ventricles). So, looks like running marathons is good for the heart no matter the age! Keep on trucking!
Well, running up in the high country might be done for the year. Yesterday I wanted to do the long version of the Pawnee-Buchannon loop, but was shut down by rain/snow/cold/wind. The long version of this classic loop starts from the west side of the Divide at Monarch Lake and adds on ~7 miles and 1,500' of gain. Although the clouds looked foreboding, I still thought I might have a chance and went for it. I was on a good pace, but decided not to chance it once I got soaked and frozen. Still, I ended up having an enjoyable day in the mountains, putting in 24 miles in 4:32 with around 6,000' of gain. Almost time to focus on skiing and shorter runs.
On another note, I ran across a new study that looked at changes in systolic function (the pumping of the heart) and diastolic function (the ability of the ventricles to relax and work properly) in postmenopausal marathon runners. Although they found significant changes in postmenopausal women before and after the marathon, there was an improvement of the systolic function (pumping of the heart) and no long lasting detrimental effects on the diastolic function (the ventricles). So, looks like running marathons is good for the heart no matter the age! Keep on trucking!
You can't tell because my camera doesn't zoom anymore, but there are 5 moose and 1 bald eagle in this photo!
Around the next bend, I ran into two more moose!
Getting wet - the camera had fogged up at this point.
Going up there...
Thursday, September 20, 2012
Hurd Peak And Strawberry Trails
Hurd Peak and Strawberry Trails
Been running around on the Hurd Peak and Strawberry trails near Tabernash. The Hurd Peak trails are a network of mountain bike trails that run up and down Hurd Peak between 8,700' and 10,000'. I've been able to find about 6 trails that you can link up for a solid 15K of running with around 1,300' of gain. However, there are more, as the other day I found a new trail that just kept going and going. I'll have to go back and see where it goes, but I think it eventually drops you out near Lake Granby.
Today I ran a great 21K on the Strawberry trails. Here again are a network of trails that go through Strawberry Park and allow you to connect via single track to either Lake Granby (via Doe Creek trail), or Meadow Creek Reservoir (via Caribou or Highlonesome Trails). You can also do a nice lollipop loop. Since these trails reside a little lower, they are often hot in the summer - but in the fall they are perfect. Below is the elevation profile of the 21K (took me 1:46:52) and some photos of the area. Lots of empty space!
On another note, some more studies have been published. The first study, entitled "the relationship between running economy and biomechanical variables in distance runners" looked at running economy in marathon runners and biomechanical variables. Now, there are a lot of different variables that can influence running economy (vertical oscillation of the center of mass, stride frequency, stride length, balance time, relative stride length, range of elbow motion, internal knee, ankle angles at foot strike, and electromyographic activity of the semitendinosus and rectus femoris muscles), but the overall findings indicate that working on these variables can have a significant increase in running economy. Form is king, that is.
The second study, which nicely ties in to the study on running economy and biomechanical variables looked at footstep manipulation during uphill running. The authors found that by increasing step length by a mere 4.30% when running uphill, it is possible to increase flight time 29.48% and decrease contact time 14%. Pretty significant. So, what is 4.3% increase in step length look like? Well, it is obviously different depending on grade and runner, but some basic math reveals that it is quite small. If an average step length is say 3 feet (36 inches), then a 4.3% increase is only 1.65 inches more. A quarter of a shoe length essentially. That is not hard to do if you keep your focus when running and don't allow yourself to get into some small-step shuffling. Again, working on one's biomechanical form during running, in this case by simply increasing your stride by a mere ~2 inches, you can improve your running economy and potentially have faster race times. It really is the small things I guess.
Been running around on the Hurd Peak and Strawberry trails near Tabernash. The Hurd Peak trails are a network of mountain bike trails that run up and down Hurd Peak between 8,700' and 10,000'. I've been able to find about 6 trails that you can link up for a solid 15K of running with around 1,300' of gain. However, there are more, as the other day I found a new trail that just kept going and going. I'll have to go back and see where it goes, but I think it eventually drops you out near Lake Granby.
Today I ran a great 21K on the Strawberry trails. Here again are a network of trails that go through Strawberry Park and allow you to connect via single track to either Lake Granby (via Doe Creek trail), or Meadow Creek Reservoir (via Caribou or Highlonesome Trails). You can also do a nice lollipop loop. Since these trails reside a little lower, they are often hot in the summer - but in the fall they are perfect. Below is the elevation profile of the 21K (took me 1:46:52) and some photos of the area. Lots of empty space!
On another note, some more studies have been published. The first study, entitled "the relationship between running economy and biomechanical variables in distance runners" looked at running economy in marathon runners and biomechanical variables. Now, there are a lot of different variables that can influence running economy (vertical oscillation of the center of mass, stride frequency, stride length, balance time, relative stride length, range of elbow motion, internal knee, ankle angles at foot strike, and electromyographic activity of the semitendinosus and rectus femoris muscles), but the overall findings indicate that working on these variables can have a significant increase in running economy. Form is king, that is.
The second study, which nicely ties in to the study on running economy and biomechanical variables looked at footstep manipulation during uphill running. The authors found that by increasing step length by a mere 4.30% when running uphill, it is possible to increase flight time 29.48% and decrease contact time 14%. Pretty significant. So, what is 4.3% increase in step length look like? Well, it is obviously different depending on grade and runner, but some basic math reveals that it is quite small. If an average step length is say 3 feet (36 inches), then a 4.3% increase is only 1.65 inches more. A quarter of a shoe length essentially. That is not hard to do if you keep your focus when running and don't allow yourself to get into some small-step shuffling. Again, working on one's biomechanical form during running, in this case by simply increasing your stride by a mere ~2 inches, you can improve your running economy and potentially have faster race times. It really is the small things I guess.
Old Settlers Cabin
Strawberry Meadow
Monday, September 17, 2012
Speed Ascent of Stanley Mountain
Speed Ascent of Stanley Mountain
Yesterday, before the snow hit, I did a speed ascent of Stanley Mountain (12,521'). Although not really too challenging, the run allows for one to work on their speed at high altitude with several miles of relatively flat running above 12,000'. Starting at the top of Berthoud Pass, the trail quickly ascends several hundred feet until you are up on top of a large alpine plateau. The far western end is the true summit of Stanley Mountain, while there are three lesser summits in between. Round trip, the run is only 7.5 miles, but starts at 11,300' and stays above 12,000' most of the time. It took me 1:23:37, which is a fairly fast time for the altitude, but obviously not the distance.
Today, with heavy legs I tooled around within the Idlewild trail system for a little over an hour, enjoying the fall colors and the new dusting of snow on the peaks.
Yesterday, before the snow hit, I did a speed ascent of Stanley Mountain (12,521'). Although not really too challenging, the run allows for one to work on their speed at high altitude with several miles of relatively flat running above 12,000'. Starting at the top of Berthoud Pass, the trail quickly ascends several hundred feet until you are up on top of a large alpine plateau. The far western end is the true summit of Stanley Mountain, while there are three lesser summits in between. Round trip, the run is only 7.5 miles, but starts at 11,300' and stays above 12,000' most of the time. It took me 1:23:37, which is a fairly fast time for the altitude, but obviously not the distance.
Today, with heavy legs I tooled around within the Idlewild trail system for a little over an hour, enjoying the fall colors and the new dusting of snow on the peaks.
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