Monday, March 21, 2011

2011 Coyote Two Moon: Omens and portents

The alarm went off at 2am and I jumped out of bed to dress quickly and grab my stuff. I had gone to bed at 8pm and managed to get at least 4 hours of sleep. I had decided not to try to eat anything before the start. I got into the rental car for the 15 minute drive to the start and was cruising between citrus orchards when a bunny jumped out in front of the car at the last minute and with no time to react I winced as I heard it thump under the car. Was this an omen of things to come? I had trained harder for this event than any previous and had even asked to change from the midnight to 3am starting groups--was I going to get run over by the 27,000 feet of climbing?

Coyote two moon bills itself as an event rather than a race. It is certainly the most unique ultramarathon I have participated in due to the mad genius of race director Chris Scott. There are numerous pre-race activities including two dinners, bowling, fun runs, and lunch. One of the most unique characteristics of the race is the staggered start. Instead of starting all or most of the runners together, runners are grouped according to expected finishing times and start in waves ranging from 6pm Friday night and ending with the elites at 10am Saturday morning. The staggered start has several advantages over the traditional format: the trail isn't clogged with runners at the start, you meet the people who are likely to run at your speed prior to the start, you encounter more and more rather than fewer runners as the event progresses, and finally, everyone finishes within a 3-4 hour window on Sunday morning so everyone is together at the end for brunch/awards.

Last year I did the 100K option at Coyote Two Moon as training for my first 100 miler and had a great time so this year I decided to return for the 100 miler. In fact, this was my Christmas present to myself and I won bonus minutes for registering for the event on Christmas Day. There was a blizzard last year and the finish rate was only about 20%. I kept telling people that lightning doesn't strike in the same place twice, so we wouldn't have snow again this year. I don't know if that is just wrong, a bad analogy, or what, but nothing could have turned out to be further from the truth. The forecast prior to the race was rain on both Saturday and Sunday with snow levels down to four or five thousand feet and a National Weather Service Advisory. I had arrived in the area on Tuesday to sunny skies and 70 degree weather so the forecast was hard to believe and by Friday it sounded like the worst of the weather wasn't going to arrive until Sunday after the race was finished.


Finishing the Coyote 100K in 2010 as the sun rises over the remains of the blizzard (Photo by Leslie Gerein)

I think there were 9 of us starting at 3am which gave us 27-31 hours to finish the course in the 6-10am finishing window. Although I really hoped to finish within 30 hours, I was nervous about being in this start group since some of the runners in the group had finished other 100 mile races several hours faster than I. My pacing strategy for this event was to go out a little harder than I had in my previous 100 milers. We walked most of the first 4 mile climb in the darkness and this turned out to be the only time during the race when I could see the moon. I was surprised to meet several groups of people coming down the hill. Apparently there was a whiteout when they climbed Topa Topa, the highest peak of the course at 6300 ft and the combination of snow, wind and low temperatures made them too hypothermic to continue. Apparently the flattened bunny and the frozen runners were not enough of a hint for me to figure out what was coming and we continued climbing.

Map of the route as recorded on my Garmin (the last 3-4 miles were in the car after the race was canceled and I forgot to turn the watch off). Double click on the picture for a better view.

Weather:
To cut to the chase, although the sun rose brightly over Topa Topa as we climbed it in the early morning, the nice weather was not destined to last.


The view from Topa topa looking to the ocean and the Channel Islands.

View overlooking the green Ventura valley.


Topa Topa behind me as I stop at the Topa aid station for the third time.

Shortly after passing Ridge Junction aid station around mile 40, snow flurries started. The flurries didn't last long and I had not really worried about the weather. As I left the Cozy Dell aid station (~mile 65) just after 7pm and turned my headlight on, the rain started. It was so nice to climb out of Cozy Dell without the steep mud slope where I fell and slithered in the mud last year! But the rain became more and more persistent. When I arrived at the top of the ridge, the rain had turned to snow and the whiteout conditions reminded me of last year. I felt a little cold and looked down to realize that my jacket was unzipped because I had been hot climbing up to the ridge top. My fingers had gotten so cold in the few minutes I was on the ridge, that I could not get them to zip the jacket up! I was sure I was going to get pulled from the event at the next aid station (fortunately only two miles away) for being such an idiot and so obviously not prepared for the weather! I was forced to run the entire way including the uphill to stay warm and the wonderful folks at Gridley Top soon had my jacket zipped up and my headlamp batteries changed and I was off to Gridley Bottom. The trip down was uneventful but the rain continued. When I arrived at the aid station I changed into a dry T shirt, put a warm long sleeve shirt on over that, changed into dry socks and then put tights on over my wet shorts. This was more or less what I wore during last year's Coyote Two Moon blizzard and I thought I was set. I started back up for the third and last trip to Gridley Top aid station and made it about halfway when I passed a group of people on their way down who informed me the race was canceled and I needed to turn around and go back down to Gridley Bottom. At first I didn't believe them, but the next group of people got me turned around and headed down. I had made it 84 miles on the course in 22 hours. In retrospect it is funny that I was thinking furiously on the way up of all the reasons why I would be able to make it the 8 miles along the ridge line in the blizzard despite the fact that I was cold at lower elevations and was completely soaked. In particular my gloves were soaked and I don't see how I would have kept them from freezing into a block of ice once I was back in the snow storm. Despite all this, the 100 miler brain fog had me convinced I could run through anything even though in retrospect I don't think I really had the right clothing/gear for the combination of heavy rain alternating with snow and high winds.

After turning around, I had to go about 3 miles back down the mountain to the Gridley Bottom aid station. I felt bad for the people who had made it all the way to the top before being sent back down, but even worse for the volunteers who were stuck on the ridge top for the night. The volunteers at Gridley Bottom quickly got us into cars as they became available and my running adventure was over, 87 miles and 23 hours after it began.

Pacing:

I was worried about my calf going into the race since I had strained it at the Orcas 50K in early February. It held up fine and overall I felt the best ever during a 100 miler. I completed the first 25 miles in 6 hours and the first 50 miles in 12 hours. I knew I wouldn't hold that pace and I think I was on pace to finish in about 26-27 hours if the weather had not turned. I'm not sure the weather slowed me down much except at the aid stations where I definitely needed more time to change into dry/warm clothes. My elevation corrected Garmin showed 26,000 feet of climbing and I still had a a few thousand feet of climbing left, so I am wondering if the course is closer to 28,000 feet than the 27,000 feet quoted on the web site.

Highlights:

Getting to Ojai in time to participate in most of the pre-race activities (bowling, Friday lunch) definitely was a big improvement over arriving Friday evening as I did last year.

Roch Horton leads the group in a sing along at Friday lunch.


The climb up Topa Topa at sunrise with the light glistening on the ice coating everything definitely made the climb worthwhile and convinced me that the 3am start was the right choice (it still would have been dark going up Topa if I had started at midnight).

Magical views from Topa Topa shortly after sunrise.

Seeing Jeff Browning bombing down towards Cozy Dell with Justin Angle in pursuit was amazing. Browning is an animal! I had thought I was going fast enough that the fastest runners wouldn't catch up to me (despite the 7 hour head start I had) but as with so much of my thinking during the race, this idea was wrong and it would not have been long before I was passed by the elites. Last year I learned to trust Chris Scott when he decided not to cancel the race during a blizzard and this year I am sure that he made the right decision to pull the plug. Despite my confidence in the decision, it does leave a feeling of unfinished business. I will be back to Coyote Two Moon, and I may have to sign up for another 100 this summer. Big Horn anyone?


The happy crew at Gridley Top station an hour or two before darkness and the storm hit. So was the bunny flattened by my car a warning for these volunteers? Or a sign that the race was not going to make it?



Friday, February 11, 2011

VO2 Max Testing

With some time off between jobs, I decided to indulge my curiosity and head to Seattle Performance Medicine (SPM) to have my VO2 max and lactate threshold tested. I had recently read Heidi Dietrich's report of her experience with the testing and being a scientist and a runner I couldn't resist getting tested myself. The test started with collecting baseline data. I was fitted with a mask and the air I was breathing out was measured for 15 minutes to analyze resting metabolism. Then I switched to the treadmill, keeping the mask on, for the VO2 max test which consisted of running at a slow pace (6 mph) as they gradually increased the incline. They will continue to increase the incline until you beg for mercy. At least hopefully they let you off at that point. At a 10% incline they also increased the speed to 6.4 mph which surprised me a bit. I am used to running uphill at slow speeds but I guess it made more sense not to draw the test out too long. I called it quits at a 15% incline. After a short break, it was time to get back on the treadmill and perform the lactate threshold test. This time the treadmill was held at a 1% incline and the speed was gradually increased and the test ended when they detected that I had crossed the lactate threshold which I think happened at a speed 9f 9.5 mph.

Analysis of the data collected showed that:

VO2max = 69 ml/kg/min
HRmax = 188 bpm
lactate threshold: HR = 176 bpm, %VO2max = 83%

The explanation provided was that these numbers were all good. I was surprised in particular that the lactate threshold occurred at 83% of VO2max which is a balanced ratio according to SPM. I would have expected a recommendation to try to increase the lactate threshold due to the preponderance of endurance training compared to interval training that I do, but according to SPM it is at the right place relative to VO2max.

The number that didn't make sense was that I reached the lactate threshold at a relatively slow pace. So despite the high number for VO2max, I was very inefficient in converting oxygen/aerobic energy into running speed.

An additional problem was identified from several of the tests. The resting metabolic test showed that I was burning excessive protein and that essentially my body was in a catabolic state. When I was running at low intensities, I was burning excessive fat relative to carbohydrate. Finally, although my maximum HR was good, my heart rate recovery was excessive (I didn't realize that could be bad!). All three of these results suggested that my muscles were depleted of carbohydrates.

Specific recommendations:

1) Increase post-workout carbohydrate fueling: 1.5 g carbohydrate/kg of body weight within 30 minutes of finishing workout, plus an additional 1.5 g carb/kg weight before 2 hours are up.
2) Perform a sprint lactate test to measure anaerobic capacity.
3) Perform blood tests for hormonal/nutritional markers.
4) Begin high intensity sprint and strength workouts to improve anaerobic system.

Final impressions:

I really decided to have the testing done on a whim and had not thought through what it would mean to get the results. The results really are just numbers. If you want to know how good a runner you are, do a few races and you will know where you stack up. But now that I have the numbers and the recommendations, I am very optimistic that I can use the results to significantly improve my training. I would not have realized I was under-fueling without the testing results. And my general approach to training has been to train more. I think the results of these tests suggest that adding more mileage is much less likely to be beneficial than will be increased strength and speed training. I would highly recommend the staff at Seattle Performance Medicine if you are interested in being tested. I will post a follow up in a few months with the results of the blood tests and my initial assessment of the sprint/strength workouts. Does anyone else have experience with this kind of testing that they are willing to share in the comments?

Links to other VO2 max testing reports:

Wednesday, February 9, 2011

Orcas Island 50K

The 50K on Orcas Island is the first running event I have ever done in two successive years and I plan to continue to enter every year. It is like summer camp for runners even though it is not summer and I never liked summer camp. Most people take the ferry over on Friday and make a weekend of the event and I plan to do that next year, but this year I got up at 3am and drove to catch the 5:35am ferry arriving on the island just before 7. The shuttle got us to the starting area just before 7:30am so I decided to jump in with the early start rather than sit around for an hour waiting for the race to start.

My goal going into this race was to take it easy and use it as a long training run for next month's 100 mile event at Coyote Two Moon. I hoped that the combination of having already done high mileage the week of the race combined with the smaller crowd of the early start would reduce the chances that I would get caught up in race adrenaline and go out too fast. I think this strategy worked for the most part. Scotty and I were actually late for the early start and started after everyone else had gone through so we did do a bit of catch up passing people at the beginning, but surprisingly quickly the runners had spread out and we were working up the first major climb, Mt. Pickett. I walked a lot of this climb and definitely took it easier than last year.

After coming back down and running into the field of 25K runners who were headed out towards Mt. Constitution, I arrived at a trail junction with a sign, 50K, 2nd time pointing to the right. I was sure that I had not been to this intersection before, but there was no sign for which way to go the 1st time through. Baffled, I stopped and pulled out the 3 page detailed description of the course from the race website which I had brought along just for situations like this. Unfortunately, I could not find any reference to an intersection we were to go through 2 times at this point in the race. Carsten, whom I had met earlier on the way up Mt. Pickett, arrived having backtracked to the confusing intersection. He said he came to a paved road, and I found in the course description that we should come to a paved road next, so we decided to proceed straight. As we continued, the route seemed to match the course description, but we didn't see any course marking. We were pretty sure something was wrong, but we knew we were near the aid station so continued on. We reached the aid station, which was back at the starting line, but when we explained that we thought we were lost, James Varner, the race director said we should have turned right at the intersection and we would need to backtrack and run the correct course to be credited with a finish. I was a little surprised given that we had run an equivalent if not longer distance, but it was for the best since we encountered several groups of additional runners who had taken the same wrong turn we had and we got them turned around. Gary Robbins was fixing the sign at the confusing intersection when we got back and we proceeded to the aid station for the second time. Note to race directors/people marking course: if you are going to have a sign marked "2nd time" at an intersection, make sure there is also a sign saying "first time". Otherwise our poor oxygen starved brains can't make sense of it!

The next section of the race, the power line trail, freaked me out last year because it so steep as you can see in the picture below. I was mentally prepared for the hike this year and it didn't seem so bad.

Runners hiking up power line trail.

View looking back during the power line hike.

After running a fairly level trail around Mountain Lake, we headed back up Mt. Constitution but this second route is much more runnable than the power line trail. I was hoping for some good pictures from the summit, but the clouds/mist pretty had rolled in by this time pretty much obliterating the view.

Mountain Lake

I finished in 7 hr, 6 min over an hour slower than last year. Despite wanting to take it easier than last year, I was little surprised at how much slower I was since it still felt like I was working pretty hard. The Garmin totals for this year's race were 34 miles and 7800 feet of elevation gain compared to 30 miles and 6800 feet last year. There were some course changes this year which seemed minor to me, so I am not sure if the differences in mileage and elevation are real, just a result of getting lost, or reflect course changes. Did anyone else record greater elevation gain for the course this year?? You can see the whole course route on the island in Google Earth view below.



I spent the afternoon hanging around the finish line chatting, drinking beer and watching dogs misbehave. One dog managed to leap up and grab a giant cookie out of a small child's hand. The child thought he was holding the cookie up out of the way but it was really at perfect height for the dog. The cookies were definitely worth jumping for, but fortunately there were plenty to go around. Scott Krell took hospitality to a new level by setting up a burrito bar out of his van in the ferry parking lot and feeding lots of hungry runners including me! This is really a must do race, I can't recommend it enough.


Sunday, February 6, 2011

2011 Running plans

I'm a bit late getting around to posting this. I finished up 2010 with higher mileage in December than any other month which boosted my confidence to sign up for an early season 100 miler, the Coyote Two Moon. I signed up on Christmas Day as a present (we'll see?) to myself and promptly earned bonus minutes for being the only person crazy enough to sign up on Christmas. Having a 100 miler in March will require some high mileage in January and February. At this point I am trying to keep my schedule free from races in August and September to maximize the opportunity to do some adventure runs (think complete Wonderland trail) during the snow free time in the high country.

I finished off December running in Arizona. My in-laws live adjacent to the Peralta Trailhead into the Superstition Wilderness east of Phoenix and I love running there in the winter. The trails are not well maintained once you get a few miles from the trail head, so you have to be willing to endure some torture from nasty desert plant life ripping your legs to shreds, but it is worth it for the scenery. This year the weather was sunny and in the 60s and the views are endless as you can see in the pictures below.



Wednesday, October 13, 2010

Rattlesnake Mountain

Another day of excellent fall weather led me to my first run on Rattlesnake Mountain. It's only about an hour from Seattle just off I-90 and I am surprised in retrospect that I haven't done this run before, but I have been lazy and rarely drive past Tiger Mt which is slightly closer. The Rattlesnake Mountain trail covers 11 miles from Snoqualmie Point Park to Rattlesnake Lake. I started at Snoqualmie Point and turned around at Upper Rattlesnake Ledge for a round trip distance of 16 miles. If you want a shorter route, the best views by far are from the Grand Prospect viewpoint which is about 5 miles from the trailhead at Snoqualmie Point.

My out and back route starting from Snoqualmie Point Park at Exit 27 off of I-90.

The view from Grand Prospect overlook (Mile 5).

Mt. Baker

Glacier Peak

About 0.7 mile past Grand Prospect, I wandered off the trail onto a gravel road for about 25-50 yards and crossed over the ridge to suddenly get a nice view of Rainier--which was never visible from the trail.
View of Rattlesnake and Chester Morse Lakes from upper Rattlesnake ledge, where I turned around.

Wednesday, September 22, 2010

Granite Mountain

Sometimes on a sunny day in Seattle, you just have to do what it takes to spend some time in the mountains even if you can't go very far.


Lookout at the top

Looking down at the trail

Mt. Baker

Mt Rainier

Crystal and Denny Lakes

Monday, September 20, 2010

Sahale Arm

Last year I got my first real taste of adventure running when Scott and I did the approximately 40 mile loop around Devil's Dome (Read Scott's writeup here) in the Pasayten Wilderness in the North Cascades.

Approximate map of our route.

My biggest motivation to go out trail running is to experience the scenery, and it occurred to me while running Devil's Dome that much of the best scenery is in wilderness areas or parks that won't grant permits for organized trail running events. At that time, I thought I would do more backcountry running in 2010 and spend less time at organized running events. Well, I could not have been more wrong as I have run an ultramarathon event every month this year so far except for June! And I really haven't done any adventure running at all! With fall rapidly approaching, I wanted to get in a few running adventures in the backcountry before the snow if possible. Last weekend Scott and I returned to the North Cascades to climb up to (but not onto) the glacier at the base of Sahale Peak. Despite starting off in light rain with fog and clouds, this is an amazing route that I highly recommend. It was really more of a hike given the challenging elevation gain (just over 4,000 feet in 6 miles) although many of the switchbacks leading up to Cascade Pass are runnable. As you can see in the photos below, the mountains, lakes and glaciers which abound on this route were mostly hiding in the fog on the way up. Shortly before we reached the campsites at the top of the ridge where the established trail ends, we were surprised by a couple of backpackers descending. They had camped on the ridge the night before and warned us that it had snowed! I have to say I was glad that I had not been camping up there that night. Sure enough, we were soon forging our way through a few inches of fresh snow. Combined with the fog and mist it was pretty much a complete white out when we arrived at the top. Scott made me nervous by approaching as close as possible to the glacier which I thought might be hard to judge given the fresh snow. Then we waited for close to an hour hoping for the skies to clear and we could not have been more richly rewarded! We both took pictures furiously as the mists swirled and cleared and we went from no visibility to stunning views of mountain peaks and glaciers in every direction. Some of the pictures are below and you can find more pictures and description in Scott's writeup.

The route map up to Sahale Arm.

Scott leading the way towards Cascade Pass in the morning mist.

View into the Pelton Creek basin.
Doubtful lake in the mist on the way up.
Scott approaching the snow line.
Sahale Peak (elevation 8680 ft)--it's further away than it looks (we're at about 7800 ft).
I couldn't get enough of the views of the glaciers on these mountains!
Me floating on the clouds!
Sahale Peak from Doubtful Lake.
Looking into the Pelton Basin on the way down from Sahale.