Haulin' Aspen Race Report................

Vacation is over, bummer, marathons are over, well, I got through them and here is the first of my two reports.

But to understand the marathons you should know a little about our trip so here is a link to our vacation destinations, we went through 7 states, 3 national parks and all in all we drove 5000 miles and spent a lot of time looking at some amazing sites (I will post pictures in the near future but wanted to get my reports out).

Haulin' Aspen Marathon - Bend, Oregon - August 10, 2008
The Haulin' Aspen Marathon was on day 5 of our vacation and we had spent the days up to the marathon, horseback riding, hiking, eating, driving (~2000 miles), probably not my typical taper but I think I can say it probably didn't hurt me too bad.

The race starts in Shevlin Park, it is a delightful park that is located right in the city of Bend. Bend is a mid size city in central Oregon with a population of around 77,000+. It is rated as one of the top towns in the US for bikers (non motorized type) and a pretty good place for trail runners. Shevlin Park provides the gateway to miles and miles of trails some singletrack, some fireroads.

The morning of the race was beautiful, the temp was in the low 50's with a forecast of a high into the lower 80's. Karyn dropped me in Shevlin Park and I walked over to see where I could drop my bag when to my surprise I saw a runner wearing a sweatshirt from St. Cloud State, I couldn't help but stop and ask and sure enough it was our St Cloud State (where my daughter goes to school) and he was a transplanted Minnesotan (small world after all). Karyn found a place to park and made it back to watch the start of the race. My plan for the race was to run it moderately hard as I knew the Grizzly was six days later and these two races would be my final training runs before the Superior 50 (that is if I run Superior :-). My main goal was to gain some confidence on a harder course and to not injure myself. For those that don't remember the race, here is a link to my previous post on it.

The one thing I wanted to try for this race was using a Heart Rate Monitor to track my pace. I had felt that I needed this to keep me working hard but not too hard. I want my speed back and I know I need to push myself harder in my training runs and had hope it would help. I had only gotten the HRM a few days before vacation so I had only been able to try it on a couple of runs. It is a low tech $30 - Timex that tracks time, pace and then gives you your average and peak when you are done. With this and my Ipod Nano/Nike+ kit, I had my poor man's Garmin for $60 (ok, I am ignoring the cost of the Nano). I ran a moderately hard 5 miler in Lebanon Hills and my average HR was 138 with a peak of 154. So I decided to keep my pace around 130-135 for the race.

The race loops within Shevlin park for the first couple of miles partly on pavement and then it turns into dirt, proceeds to fire roads and then back onto singletrack and then back into the park.
My plan for hydration was to carry two 1/2 liter bottles with my Clif Shot Apple Crisp electrolyte with a third bottle in my waste pack. I would drop a bottle at the second aid station and then refill the bottles at the later aid stations switching the one bottle in my hands to break up the monotony of carrying bottles. I had debated using my Camelbak but I thought this would work as it was the way I trained and they had aid stations every few miles .

The race had hit their capacity of 500 runners but it didn't seem too crowded as the start approached, I moved to the back of the pack since I was figuring on a 5:15 to 5:30 marathon, not too fast but doable depending on how I handled the initial elevation of 3600 feet and the climb to 6000 feet over the first 14 miles, I figured the 12 miles back down would be a piece of cake.

The gun went off and all felt really good, my only issue was holding back my pace since I was instantly, pretty much in last place, for many that is a location you can't fathom, for me it is a depressing reality of where I am as a runner. Oh well, the day is gorgeous and I am running in Oregon, a thank you to my family for indulging my marathon aspiration of 50 states. Remember, the goal is to finish and to do no damage. We proceeded through an aid station at around 2.5 miles (I think) and I went on through it since I had what I needed. My time didn't seem right but then I thought maybe I misread the sign.

My plan was to walk 1 minute, every 15 minutes to take in fluids/nutrition. Of course I skipped the first stop as I felt ok, so I stopped a few minutes after the first aid station and took a drink, I timed it to a quick 40-50 foot uphill that left the park. It was about then that I was trying to remember the course information (climbs, aid stations, etc....) probably should have checked the race info packet. Was the first aid station at 2.5, if so how could my time be 35 minutes, where was the second aid station? The course proceeded gradually uphill and I decided I needed to get back to plan, a S-cap on the hour, electrolyte every 15 minutes. We continued uphill and headed from the dirt path onto fire roads, where was the next aid station? Finally it came into sight, I looked at my watch, it said 65 minutes, the sign said 5.1, damn I was way off my goal pace (of around 12 minute miles) except my HR was at 142, what was going on, was it the elevation, was it the taper? Oh well, keep it going and maybe it will get better.

We continued uphill, I was starting to appreciate courses that went up and down versus this course that just went up. Ok, where is the next aid station, there it is. I was still off pace, we continued uphill, on to the next aid station, uphill. I hit what turned out to be the last aid station going uphill but missed the mileage, was it 11 and we climbed to 14. I couldn't remember oh well continue onward, I turned the corner and saw the hill that laid before me. Wow, it was like the main downhill at Buck hill but kept going up. I started out running until the HR hit the upper 150's and then I proceeded to walk, my HR fell into the mid 140's. Another corner, more hill, man this thing keeps going. I did pass a few other runners who were walking, I think I may walk hills fairly well, I just don't run them well. Upward I went, by this time it was getting warmer. Head down, another corner, more up. Man this was getting old. I then looked up and had a fabulous view, I wish I had a camera to catch it. I will admit after seeing Yellowstone and the Grand Teton's it wasn't as scenic but it was pretty cool nonetheless. Finally it seemed to start to level out, my HR fell under 140 so I started running. Where was the aid station, did I take a wrong turn? I went around another bend and I saw people, yes the 14 mile aid station. I remembered to look at the sign, I did need to ask where the course went. They pointed me in the right direction and told me it was all downhill and I smiled and said good.

I started out strong on the downhills and I thought I was doing good until I heard a runner behind me, I couldn't believe the people I passed on the uphill had recovered and caught me, turns out they hadn't it was a volunteer from the aid station. The aid stations were staffed with runners from the Bend cross country team. At mile 5 it was a group of girls dressed in prom dresses, at mile 11 they were dressed as rabbits, I can't remember the other aid stations but none of them seemed that memorable.

I kept going down and I thought to myself were was the next aid station, I was starting to lose it, my legs were drained, my left knee, hip and calf were hurting. Where was I on the course, the only mileage markers were at the aid stations and I had failed to pay attention to where aid stations were.

Finally, I came into the aid station, it said 17 but it had taken way longer than it should've the young men at the aid station said their mileage wasn't right but weren't sure what it was, oh well continue downward, it was starting to get hot, not too bad but noticeable. I was drained, my left leg was not right, I fell into a depressing run/walk routine and made it to the next aid station, the sign said 20 and I thought to myself wow this is a humbling day. I continued downward, the course was ok, nice singletrack, a few rocks to climb over, a few roots, a few mountain bikes. Another advantage of being slow, the course gets opened to non-runners.

Ok it was going to take 6+ hours, deal with it and move on. I kept thinking where was that last aid station, my last bottle was empty, surely I was at mile 23 by now ( I was pretty sure that's where the last aid station was). I kept going, I knew we had to cross back over the creek, when I looked around I thought that this looks like Shevlin park, but I must be losing it as we didn't come into the park from the right direction. A walker up ahead, she said good job, you only have a mile to go. Ok, I had to be back in Shevlin park but not where we had left the park, it seemed like the dirt section of the first 2.5 mile loop. Well, I could woggle my way in a mile no problem (woggle is my term for myself when I am in my death march walk/jog/wobble/run) and I could make it a mile without anymore water. I looked at my watch and it said I was 10 minutes into the final mile, just a few minutes longer and I would be done but if I was in Shevlin, where was the covered bridge that we went through in the first few miles?

Onward, a couple more walkers up ahead, good, they said just a 1/2 mile to go, I looked at my watch 12 minutes, from the first walker, keep going, 10 more minutes passed, I saw the bridge, where was that finish line? Keep going, finally there it is, woggle into the finish, race over, official time 6:00:52. Disappointing but completed. HR average 141, peak 161. Not quite too plan.

I look backwards now and easily see what went wrong the aid stations were supposed to be at miles:

3.3, 6.0, 7.8, 9.6, 11.9, 14.1, 17.0, 20.0, 24 and then the finish.

I thought they were 2.5, 5.1, 7.8, 9.6, 11.2, 14.1, 17 and 20.

I am not even sure now that they were all there as posted. I will look and read what others say to see if I was hallucinating or what, I know for sure that the last aid station wasn't there but regardless of that the bottom line is I went out too fast on the hills/elevation gains and paid a price for it.

Lessons learned, if you don't know the course, read the brochure, write it down and carry it with you so when marathon memory hits you can check. Over plan your hydration and fuel and stick to your plan (meaning HR and Hydration).

Oh well, course completed, no major damage, no confidence gained, onto the Grizzly..............

Haulin' Aspen quick report and Grizzly note

I made it through the Haulin' Aspen but it took me about a 1/2 hour longer than I expected. I ran with my HRM and kept my rate around 140 which I thought was an aggressive pace which is what I wanted.

The course was comprised of singletrack and fire roads. The first 14 miles were mostly fire roads and were uphill, the hill from mile 12 to 14 was steep, I walked most of it with a HR between 140 and 150. My guess was it was around 10%+ grade, the previous 12 miles were on a grade of 1-4% so they were runnable. The final 12 miles were single track and downhill, I was a bit disappointed as I just didn't quite have it to run hard the last 5 or so miles and kind of went into the normal marathon shuffle. I think the first 14 took more out of me than I had planned.

Support was good although the last aide station was around mile 19-20 so I ran out of water as I thought there was one more stop. When I got done I told my wife that no way was I ready for Superior, of course a day later, I thought maybe I still could do it.

Two days away from the Grizzly and the body seems to have recovered well, we hiked 4 miles in Glacier National and outside of rolling an ankle all seemed well. The weather forecast is low 90's so hopefully the 6 am start will help, I am pretty sure there is no shade on the course.

On a different note, I have to comment on the beauty of the national parks we have visited, Yellowstone was gorgeous (we plan to swing back through it on way home), Grand Teton was awesome and Glacier is awe inspiring. When we get back I will post some pictures.

On to the Grizzly, my goal for the day is to finish and to avoid heat related issues..................

August Marathons are upon me.........

I wanted to do a quick preview of my upcoming August marathons, the first one is the Haulin' Aspen Marathon, in Bend Oregon and is next Sunday, I can't believe our vacation and this event is almost here. The second marathon is the Grizzly Marathon, in Choteau, MT and it is 6 days later.

I have held off on any decision with regards to Superior until I get through these two marathons but right now I don't think I am physically ready to take on Superior. Mentally maybe, I love challenges and I am quite tempted to take on Superior for my first 50, it will kick me that I am sure but what a great way to go for your first 50 on one of the toughest courses in the midwest.

Anyway back to the Haulin' Aspen, it starts out at around 3500 ft and migrates up to 6000 ft and then back down. The course is a mixture of forest roads, single track, pine needle covered paths and a small section of asphalt path. Here is the elevation chart I got off of MarathonGuide.com

I think this will be a fairly tough day but again I like the thought of the challenge, the neat part outside of the first 14 miles being uphill is the fact that the second half is downhill on single track. So I am thinking negative split, of course my quads could be dead by the second half and it may hurt to go downhill and the altitude may cause me some issues but the reviews are good and they limit the event to 500 runners so I am sure I will enjoy myself. I plan on trying to get through the first 14 as best as I can and if they go well then hammer the final 12, if they go poorly then plan B is to take it all in and save something for the Grizzly but get to the finish for an ice cold Cascade Lake special brew.

The Grizzly excites me less as it sounds like it is mostly on gravel roads around ranches but hey, I have never been to Montana so I expect I will soak in the scenery regardless of pace. The course should be easier than HA but I think I will be in sun for the entire event which could take it's toll if we get a hot day. Here is the course description along with the course map and elevation from the Grizzly website:

Character of the Course:
Elevation at the start/finish of the Marathon is 4830' and gradually drops to a low of 4110' at mile 8. From there, the course proceeds up and down several hills between miles 8 and 12 before resuming a mostly flat climb to the course's highest elevation of 4930' at mile 19. After that, there are a few small hills before the course finish. The first 7 miles of the course are asphalt and the remaining 19 miles gravel (ranging from relatively rocky in miles 8-10 to hard-packed and pebbles in miles 11-26).

The course is set in the Grizzly Bear Recovery Zone along the Rocky Mountain Front of Northern Montana about 1 hour south of Glacier National Park. Wildlife abounds here and the prospects of being able to safely view grizzlies along the course are good. Elk, bighorn sheep, mountain goats, black bears and moose are common to this pristine area as well. The course will be well-monitored for runners’ safety.

Then again, maybe it will be more interesting than I think.

The long and the short of it is that these marathons will determine Superior, if all goes well I will probably be more tempted, if they are disasters than they will tell me I am not ready.

Regardless of that decision these marathons represent states 7 & 8 in my 50 state quest and marathons 30 & 31 so needless to say I am looking forward to completing them along with a few weeks off of work............

River City Ramble...........

It was a very nice morning for the River City Ramble 1/2 marathon in beautiful Red Wing.

We arrived at Bay Point Park about 45 minutes or so ahead of the start, it was very easy to find and parking was even easier. They had said we would be within 100 yards of the registration tent and they were right. Packet pick-up was quick so we had plenty of time to get ready for the start. The temp was in the low 60's as we drove into Red Wing but it was pretty obvious that it was going to be heating up so shade would be very much appreciated and they said we would have it.

The plan was to just run with Karyn as this was my final longish run before Haulin' Aspen next weekend. I was hoping to help her with a PR for the year and other than that to just enjoy the day, she has helped me many times by providing some great support so today was my day to recipricate. On to the race, first there were some nice words from the race director, then some from a local long time runner, a young lady sang the Star Spangle banner, a few comments from the River City Princesses and we were off.

We started out dead last and I had that thought that we would be last, Karyn said the same thing happened to her at M2M but she caught a few and we figured we would as well. The first mile was mostly in the shade which was nice and we caught a couple of race walkers so we were pretty sure last place was no longer a concern. The course is an out and back with the majority of the course on a paved bike trail. Turned out most of the trail was shade covered and there was a nice occaisional breeze. The first water stop was at mile 1 (then 12), the next was at mile 3 (then 10) and the last water stop was at the turnaround point at 6 1/2. We proceeded to run an even pace and got to the turnaround in a decent time. The sun was getting hotter and I was a bit concerned if it would take it's toll. As it turns out the heat didn't get us but at around mile 9, Karyn hit a fuel wall, she has been working during her long runs to figure out a system that would keep her blood sugar in control but today she had issues. She avoided a complete crash but we had to slow down from mile 9 - 12 by walking a bit more. Even with that, we passed a few more runners along the way and for the last mile she was able to run it in. Not a PR for her but she held together through a tough period and can take solace in finishing strong and for me it's a great reminder of how quickly things go can awry when the fuel/energy get out of sync. Think about and plan for your upcoming events.

A couple more random notes from the ramble, the t-shirt was nicer than I expected, it is a technical shirt so it will be useful. This was a small well supported event with friendly volunteers with a relatively flat tree lined course that is worth doing again. You can also stick around Bay Point Park for a fun filled day celebrating River City Days with the folks of Red Wing.

Now, if the trail was only dirt instead of asphalt it would have been perfect........