Week Of: 5/13 - 5/19 (+ Baldy Summit #4)

This morning I completed Mt. Baldy Summit #4 of this training cycle for Speedgoat 50K in late July. But before I get into that, wanted to post some other highlight runs from this past week.

On Tuesday, I organized a night run in the Santa Monica Mountains with Josh, Ethan and Sally. One of my favorite routes starts on Los Liones' single tracks before ascending up Topanga Fire Road to Parker Mesa Overlook. Gives you a good amount of climbing in a span of about 3.5-4 miles at 1,700 ft with some spectacular city/ocean views. After we went to a late night diner and grubbed on some hearty food.

A blur of headlamps and colors. 

On Friday, I played hooky from work and me and buddy Dave did the 15-mile Bulldog loop in Malibu Creek State Park. It climbs 3,000 ft at a long and steady rate before steeply dropping back down into the park. Loved the views as per usual and being that it was David's first time, was glad to be able to introduce him to that beautiful place.

Playing with/on rocks.

Which brings us to today. Another early start, this time with a slightly larger group in tow. From the South Bay where I live, we had me, Dave, Joe and 1st timer Charles going. We rendezvoused with Josh and Ethan at the Bear Canyon trailhead and started the summit towards Baldy. Despite having 26+ trail miles on him from the day before, Josh seemed to have peppy legs and the slower group did our best to keep up. I actually felt pretty good for a change on the initial climb out of the tree cover towards Bear Flats. However, when the *real* climbing started almost 2 miles in my lower calves got super tight making trying to fall into my usual climbing rhythm a challenge. Then inexplicably, my right leg started to feel numb and tingly in certain parts. What the fuck was going on?

I fell back from the group a bit trying to stretch it out but felt more like nerves being messed with. A part of me debated turning back around for fear that a bloodclot could take place the higher I went up in altitude but then I realized I was just being a pussy and to push on. So I did.

Boys on Top.

Despite the discomfort, I had a great time with the group. It was a nice day out although it got kind of chilly and windy at the summit. I reached the top in 2:17 and change (hey we can't PR every week) but thoroughly stoked for friends who did (Dave + Ethan). I'm also super proud of Charles for completing his 1st summit despite being away from the sport for awhile.

When it came time for the descent, I wanted to push myself and continue to build up my confidence. We ran down at a pretty good clip until we ran into Charles about 1500 ft down who had summitted before us and was meticulously making his way down the technical trails. I hung back with him the rest of the way since it was his first time down and he's got the weight of the world on his shoulders currently. We got to get a good chat in while sparing the quads and taking in the views.

Hanging w/ the Chaz several thousand feet up from sea level

All in all, another great day on Mount Baldy. Already can't wait for Summit #5.

Mt. Baldy Summit #3

*In my earnest attempt to update this blog more, I am going to try to document my training for Speedgoat 50K on July 27th.

Summit #3: 13 Miles, 5900' ft via Bear Canyon w/ DD - new PR! (5/12)

Leading into Summit #3 of this training cycle for Bear Canyon/Mt. Baldy run/hike, I ran little to nothing trying to let a massive nagging blister heal on the ball of my right foot from last Sunday's summit (always remember to BodyGlide!) and to fully heal from my Leona Divide 50 Mile race two weeks ago. Other than the typical nags (runner's knee) I feel like I am more or less back to full health.

I got an early ride to Baldy Village from my buddy Dave. As soon as my alarm went off at 4:45am this morning, I knew it was gonna be a long day. I was unusually tired, groggy and longed for the warm covers again. Guess the night of hosting/drinks at my place didn't exactly help either.

From the onset, I just didn't seem to have the pep or enthusiasm for today's always humbling undertaking. Dave was much stronger from the get-go and I struggled to remain within 10-15 yards of him during the climb out of Bear Flats. Once we hit the real steep stuff however after almost 2 miles I was able to keep up. Still not quite out of my sleep-deprived state mind you, but a steady dose of hands on knees/staring at the rock cobbled single-track trail helped keep me in the moment. A caffeinated gel around 1:00 and 1:30 in didn't really seem to help my energy levels however.

Also, the day was hot. It was evident from the start around 7:30am that it would be a warm day. I longed to shed my shirt but wearing a pack, I knew that would lead to inevitable chafing. Around ~8,000 ft up, a cool breeze kicked in and I took the lead the rest of the way. We never stopped for a break, just kept trudging fueling up as we went on. My right quad started cramping, I was a little wobbly from sleep deprivation and the beers the night before, and the thinner air was affecting me more than usual. But I was determined to tick off a respectable time (for me anyway) so kept moving forward/up.

I made one last concerted push to the summit as soon as I could sniff it and clicked off the watch once I reached the placard. 2:11:23 a PR from last Sunday by 7 minutes and 29 seconds. A pedestrian time for most of my faster friends - and elites - but ever increasingly closer to 2 hours for this mid-packer. I was truly spent at the top however.

Brokeback Mt. San Antonio

We took a slower approach on the descent after resting a few minutes to take pics, talk to other summit goers and generally regroup. Immediately upon descending, I started to feel like crap again. I slowed it down a bit and took it easy while watching Dave disappear down the summit. I started back up again and after about ~1500-2000 down, I caught back up with him again. Apparently he was having a tough go of it while I was starting to feel better save for my blister acting up again and a strain on the opposite foot (breaking in the new MT110s on a huge mountain climb probably wasn't the smartest thing to do).

Running down Baldy.

I used this as an excuse to slow down a bit too but upon seeing I was low on water (we both were), I just sped down ahead practicing downhill form on segments while walking gingerly at parts feeling that nagging blister get more and more tender. I finally made it back down, downed pints and pints of water and gingerly peeled off my right shoe + sock to reveal this:

Yes, that whole growth is one big ass blister.

A little while later, Dave finally made his way back to the car completely dehydrated and nauseous. It was a miserable run down but we were both proud of our effort on the way up at least. Still have to work on the downhill running and will hopefully continue to have ample opportunity to do so. Also have to remember more water on these warm days!

Until the next Baldy summit!

Mountain Running 101

Now that my winter/spring races are over, I need to focus and dedicate my summer training towards a 50K. But not just any 50K - this is arguably the toughest one in the States: Karl Meltzer's Speedgoat 50K in Snowbird, UT.

Running exclusively between 7,600-11,000'. Oh....shit. 

It is entirely at altitude, has nearly 12,000 ft in total elevation gain (loss is the same), and some rugged ankle turning technical terrain.

My buddy Evan always teases that us sea level folks are "gonna get smoked". And by the looks of the folks signed up, a majority of contingents hail from either "CO" or "UT". So yeah, this middle-of-the-packer AND flatlander is already at a major disadvantage and will likely get smoked and/or suffer from altitude sickness. But hell, what fun is it to stay within the confines of ones comfort zone. Besides, it's supposed to be absolutely beautiful in those Wasatch Mountains.

It is also a super-high profile race where the elites are recognizable on a first name basis, the likes of "Anton", "Max", "Ellie" and "Sage". But regardless of your stature, you're guaranteed to suffer - just a matter from when and for how long. I defer to race reports from last year from Gary, Anton, Adam and Ricky Gates.

Speedgoat 50km 2012 from Matt Hart on Vimeo.

So what am I going to do to prepare for it?

I need to back to the basics and I have to acknowledge and address my weaknesses. While I've been getting stronger on the uphills in recent months (with still vast room for improvement) one glaring thorn on my side - especially as it pertains to an event like this - are my poor downhill running skills. Somewhere between fall number 3 and 10, I developed a more hesitant and guarded approach when it comes to flying downhill. It's something I'm clearly not proud of, something that almost exclusively exists in my head, but acknowledging and willing to address. It necessitates addressing if I'm going to survive this event. So I'm reading up and reinforcing downhill basics such as:

• reducing braking/heel strike
• focusing 10-12 ahead and anticipate what's coming instead of focusing on what's directly underfoot
• light, shortened, quicker foot strike
• strengthening the core

I liked this excerpt from Coach Ellen Miller in this Runner's World article:

"If you’re holding back at all, you’re going to lose time,” she says. She encourages her athletes to lean forward, getting the body over the hips and ankles. “You feel like you’re a little bit forward, which is scary for beginner trail runners, but it’s the most efficient form,” she explains. To accomplish this, you have to avoid leaning back and strike on the midfoot rather than the heel.

While the lower body needs to be controlled and deliberate, the arms can be utilized in any way necessary. “You see a lot of runners with their arms all over the place,” says Miller. “That’s OK if it helps them have a better sense of balance. If you have to lift up your arms to engage the core muscles and stay upright, so be it.”

I'm also doing my best to practice hiking/running at altitude. And what better place to practice running up and down Mount Baldy, UT than our very own Mount Baldy, CA.

One of my favorite routes is the Bear Canyon ascent which takes you from 4,300 ft to the summit at 10,064 ft - over 5,700 ft of climbing in about 6 and a half miles. It's plenty scenic, offers up diverse terrain and can humble you on any given day. My current PR up there was set last Sunday (2:19/1:11) with a little help from my friends and cool weather. I hope to get the ascent/descent time closer to 2:00/1:00. It'll never be easy but hopefully with enough practice and time on that terrain, it'll get a little easier. I plan on making as many summits here as possible between now and July 27th with two already checked off.

Summit #1: Casual 10 mi hike w/ 4,500' gain via Manker w/ Dom (5/3)

 

Summit #2: 13 mi RT w/ 6,000'+ gain via Bear Canyon w/ Colin, DD (5/5)

I can't recall the last time I zeroed in on such race specific training before but I'll do what it takes to not make a complete fool of myself. I relish this opportunity to get myself into the best possible shape I can for this and to spend as much time in the mountains and at altitude as possible.

More to come.

Race Report: 2013 Leona Divide 50 Mile

I often ask myself before, during and after what exactly the lure of trail ultra races are for me. Is it the notion of being perceived as a badass to the lay person who often gives you the look of you did WHAT? as they momentarily try to search for the right words? Do I love the outdoors and running in the mountains that much so as to spend nearly half a day (give or take) doing so? Or is it something I still haven't found and/or can't quite articulate yet?

Still early, squinting at the rising sun. Photo by: Jayme Burtis

The most consistent (and simple) answers I seem to have found are: a) the people/community and b) being able to eat pretty much whatever and however much I want - a close '1B' when it comes to ultra-anytihng. Yeah, that's right - foooood baby. And lots of it.

But back to the people. Whenever a local trail race is staged, it's usually a reunion of sorts with old, like-minded friends. A chance to exchange nervous pleasantries at the start, a quick slapping of the hands or a "great job/looking good/keep it up" if the course happens to call for out-and-backs (which this one did), and finally a more relaxed atmosphere of kicking back and really truly catching up with the race behind you exchanging war stories over a beer while being caked in dirt and salt. I relish all of this the most. And it had it in spades.

But first the race itself.

A small 'm', a big 'M' and an 'n'. Basically.

I had originally wanted to do this race last year partly motivated by it falling on my birthday and my penchant for doing something memorable on/near that day. Alas, an injury kept me from participating at that time. However after I walked away mostly unscathed from the LA Marathon this year, I jumped at the opportunity to participate. So me, Dave Daley and Ethan the GingerRunner made our way up to a Holiday Inn in Palmdale the night before. Unfortunately the 3 of us got little to no sleep that night and could only curse those ridiculously uncomfortable pillows and beds when the alarm finally got us up around 3am.

Erik, me, Ginger + Dave (we're not tiny, Erik's just really TALL)

We made the approximately 30 minute drive to Lake Hughes with plenty of time to spare to pick up our bibs and use the bathroom before the 6am start. It was a bit chilly but most of us knew it would be a hot, sunny and exposed day (as per Jimmy's pre-race admonishment). Quickly after that and without much fanfare, the 50K and 50 Milers were off as I slapped hands with friends, with Jimmy and Keira the Race Director as all 585 of us started our gradual ascent up a fire road.

Now I'll spare you some of the details as spending hours upon hours under the sun left my memory of the day a little hazy. From what I remember from the very start I took it very, VERY conservative out the gate and spent much of that time chit-chatting and meeting a couple of folks. I forced myself to hike at parts where I felt good and drink water early and often. I'd have no gear bag along the course, relying solely on water, gels and other foods in the aid stations out on the course.

A sweaty wink for the camera. Photo by: Chandra Farnham

Hit the 1st Aid Station around mile 8+ where I saw Ethan's girlfriend Kim and his other friend. I smiled and said hey before quickly moving along after topping my bottles off. A little while later we'd be greeted by the famed PCT, a nice single-track where we'd spend the majority of the day. I hummed along hiking the uphills briskly while maintaining a quick turnover on the descents to prevent blowing my quads out. The next big aid station came around mile 16 of the course and it was a bit chaotic and a whole lot of stimuli. So much so that I almost ran out of there without getting any water or calories moving right past that tent. I also began getting the bandana around my neck filled with ice along with my bottles which I used to occasionally squirt my head under my cap.

Eager beaver out of the aid station. Photo by: Kim Teshima

The next section is when we'd see our biggest climb of the day. I don't remember too much other than passing a lot folks on this section. Probably a dozen or so if I recall correct. I continued to take in my gels regularly, around one every half hour supplemented by boiled potatoes and coke when I had the opportunity. Right as I crested the top of the climb - or about 3 hours in - I felt my first cramp twinge in my right calf. Fuck.

Knew it was inevitable so I had no choice but to manage it. I shortened up my stride while keeping the cadence high. If I felt my legs tightening up, I'd automatically fall into a hike until it went away. On and on it would go this way for the rest of the day. We skirted through the narrow and sandy single tracks which would slope off uncomfortably for me at times. This was made more difficult by 50Kers on their return trip back but always fun to see folks doing well, especially my buddy Dave who wound up doing awesome placing in the top 10. 

We passed the 50K turnaround aid station around mile 20ish and the day had definitely warmed up. I ditched my sweaty and salt covered singlet and hoped the next several hours under the sun wouldn't fry me too harshly. Staying focused on running "aid station to aid station", I pressed on. Not too long after the turnaround point for the 50Kers, the lead male of the 50 miler came screaming by. Holy shit I remember thinking, he must definitely be in contention for the course record (which he did in fact break). 

With me focusing so much on staving off the cramping, I got passed by a few people along the way, especially on the downhills. I remained patient however and hoped I'd find 2nd life on the return trip. I hit the Coyote-manned aid station around mile 23 and it was definitely good to see Jimmy, his wife Kate and a couple of other friendly faces. More water, more ice and even some cold water poured down my head and back courtesy of Kate and I was good to go. I slapped hands with Jimmy again and marched out of there facing the longest and arguably the most difficult part of the day. It was around 7 miles to the next aid but also the dreadfully long fire road which we'd have to descend only to come back up and run back the way we came. 

Mentally tough the further and further you ran down knowing only that you'd be coming right back up. And the look on the folks who were marching up past me said it all. Still, I focused on the task at hand and kept a steady trot down the road until mercifully, the aid station showed up at mile 29. More loading ice into the bandana, water/ice combo in the bottles and I began the slow and steady march back up. I saw few friends here including Ethan who had his gameface on and was still battling which I was happy to see. He was nervous about the heat coming in and rightfully so as it was pretty darn warm out. After wishing him luck, I continued on the seemingly endless road back up. 

Once it was time to jump back onto the PCT, I was super relieved (actually remember saying this about the fire road when I first got OFF the PCT earlier). It got a bit uncomfortable at times passing those who were still running out on the narrow path but they were all so nice with most stopping in their tracks to let me pass. I wished them all luck in their race but mostly thankful I would not have to go back that way. I ran most of the next few miles with a Coyote runner named Henry and we each did a good job keeping each other motivated and with company. After a stupid long descent, I crawled into mile 42 aid station (the same one with the drop bags) and I saw my buddy Dave who had already changed out of his running clothes post-50K. Envious he was done and a little disheartened to hear that we still had 8+ miles to go (I just ran with a watch), my spirits weren't exactly lifted once I left. Especially knowing we had one big climb ahead. 

During this section and to the finish, I ran with Steve - a guy I met just that day and who was running in just his 2nd 50 miler. He provided good company and complimented my climbing ability. He also put up with my bullshit when I was feeling cranky or just wanting to be done already. We saw some attrition taking toll here including a runner who sat down on the side of the trail to find some relief from the sun with a thousand yard stare. Our last aid station was at mile 46 and we had a little more climbing before we could begin the final descent down to the finish. 

At long last, the finish (with my new buddy Steve). Photo by: David Daley

That finish was probably the longest of my racing history - a finish line that just did NOT want to appear. But we kept running while trying to maintain a sense of humor about it all. We decided to cross the line together and did so in 9:42:25 (officially) to finish my 4th 50 mile race and 5th of 50+ miles.

Hanging out at the finish with new and old friends.

I saw all my friends there hanging out and once I got my wits about me, changed and began rehydrating/refueling while cheering other runners in. While I didn't meet my 'A' goal coming in at sub-9 hours I had no regrets about how I raced and happy to escape injury free with no full-on cramping, heat related issues (of which there seemed to be many) and no major falls. I'm proud of the race, my friends' races, the organization and the current state of ultrarunning.

And yes, I got great food + camaraderie all in one sitting the next night to ring in 3-6.

We are in good shape. In more ways than one.

A great birthday race. Thanks Keira and thanks to all of you for reading.

Next up: SPEEDGOAT 50K TRAINING!

BOSTON.

Wise beyond his years.

RIP Martin Richard and to the 2 others that perished unnecessarily, not to mention the hundreds of others injured in Boston on Patriots Day, April 15, 2013.