Black Canyon 100k race report

It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness...

~Charles Dickens, A Tale of Two Cities

There is inherently a level of stupidity that accompanies an ultra-marathon regardless of the distance. Combine that with atypical Arizona weather conditions - rain, wind and cold temperatures - and 2 types of people showed up for the Black Canyon 100k this year:

1. This sucks. I hate running. I quit.
2. Play in the mud? Cool! Sounds awesome!

This historically hot and dry race got flipped on its head as a storm front moved through central Arizona over the weekend dumping almost 1.5" of rain and dropping evening temperatures into the mid-30's.

The Dicken's quote is significant for me because despite the conditions and change to the course, this was perhaps my best worst race ever...

Start to Antelope Mesa (mile 7.3)

Adrenaline combined with race-day excitement makes the first couple miles of the race whiz by as you're running through the streets of Mayer. Once we turned onto the Forest Service road however, I had serious doubts in my head that this race was going to happen.

...and this was when it was in good shape!
Photo: SweetM Images

Think about the deepest, stickiest mud you can possibly imagine - the kind where your shoes sinks in 3-4 inches, creates enough suction and causes your heel to pop out of your shoe. After about 50 feet of this (a) running is not longer an option, (b) the cumulative mud-pack on the bottom of your shoes has made you 6" taller and (c) your groin is strained from all the lateral slipping.

It's a good thing you eventually hop onto the AZT - which was in MUCH better shape...I wasn't about to spend the entire day slogging through a mud-bog.

Antelope Mesa to Hidden Treasure (mile 12.5)

I don't remember anything super-good or bad about this section. The AZT was in pretty good shape and the wind started to die down but other than that, my focus was settling into a solid pace.

This would be the first time I'd see my crew as well. Apparently, I already looked defeated...while I don't remember acting like I was going to drop, GG says he deliberately rushed me through the aid station just to be sure :-)

Yes, it's still raining.

Hidden Treasure to Bumble Bee (mile 19.2)

Aside from the mileage and consistent hammering your knees take from the downhill portion of this course, I don't remember having any issues through this 20 miles.

The rain started to subside a bit but not enough to ditch the rain coat. The awesome part of this race is that the AZT is extremely friendly to runners and of course net downhill. It's also the part that can trash your quads because it's way too easy to fly down the course.

I made a point this year to keep my pace in check no matter what (I didn't pick a pace, I just settled into one that felt like I could run all day).

Due to the course change, I did spend quite a bit of time considering what I would need to take for the next 20 miles. Bumble Bee is the last place you see your crew for the next 5-6 hours.

Bumble Bee ONB (mile 42.2)

Fast-forward a bit. I've left Bumble Bee and arrive at Gloriana Mine to find multiple trail friends hanging out and cheering everyone on. It's always a great feeling to have folks around propping you up and yelling words of encouragement.

Should I go on? Absolutely!
Photo: TA Mora

Leaving Gloriana Mine, you head off on what looks like a very reasonable section of trail only to see a big-ass climb in front of you...specks of people making their way up and over to the turn-around point (Soap Creek). It was a climb but nothing too horrible.

Sweet mother of Mary, the rain has stopped. Is it getting warm?!

Descending into Black Canyon City, it's very easy to go crazy on the descent. But I didn't. I kept my relaxed pace and let gravity do most of the work.

What seemed like forever, I finally got to the turn around point and nearly stripped down to nothing because it was so warm compared to the start. I was dreading the climb back up the mountain but ended up chatting with a new Dirtbag friend from Phoenix...turns out we have a few friends in common - such a small world. The time passed quickly and before long, we'd crested and were heading back down into Gloriana Mine.

Still, no rain.

Lots of people stopped at Gloriana to change their socks and shoes. It made me wonder if I'd made a mistake only having nutrition waiting for me. I didn't really have any feet issues at the time and was honestly debating on whether to change them when I got back to Bumble Bee. My Peregrine + Injinji combo were solid up to that point even with the moisture and mud so I figured why change what's working?

Turns out, changing shoes at Bumble Bee was the best thing EVER. In fact, I changed everything to ensure I started the final stretch as dry as I could.

And then the rain started again.

Bumble Bee to Antelope Mesa (mile 54.1)

After my extensive wardrobe change, RM would pick me up to begin pacing. An uneventful stretch would put us into Hidden Treasure just as darkness set in...earlier than normal because of the cloud cover. The weather of course was poised to get nasty.

Somewhere around mile 50 the Stinger chews weren't happening. I can only surmise that I was eating too much and over-hydrating. Cause I spewed. Hard. A couple lurches and my stomach emptied...and instantly I felt better! Carry on! :-)

The rain was now near horizontal and escalated to real drops that made runners, crew and aid stations just miserable. Now add the 20 mph winds and colder temperatures and we knew by the time we reached Antelope Mesa, the last 7 miles were going to be a doozy.

Antelope Mesa to Finish (61.4)

This aid station was a complete mess. Barely big enough for the tables and volunteers, runners and crew were doing their best to cram under the flapping tent wings in hopes of staying warm.

Though the trek out of the valley to the final aid station was slow and steady, I had not allowed my core temperature to drop - always moving and still bundled up. I did have a problem with my hands however - they were cold and soaked from the rain...biting even more in the sharp winds.

GG stepped into pace the last 7 miles and also offered up his completely water-proof gloves. Definitely clutch!

Off we went into what I already knew was going to be the messiest, slowest and wettest part of the run given what we'd slogged through earlier that day. Man, it did not disappoint.

No path was dry. No line was solid. You'd slip. You'd slide. You couldn't tell the mud from the rocks. The only thing you could do was run straight through the massive puddles clinging to what little balance and foot strength you had left...praying you didn't fall on your face.

"That's not mud chuck-o"

The only saving grace or running through cold water is that it helps with swollen feet!

Before long we found ourselves on solid ground and within site of the city lights fighting the wind gusts and rain pelting the right side of our faces. We both swore it was sleet but I'm guessing it was just a cold rain with a little sting in it.

I've never been so happy to run roads than I was those last couple miles back to the high school! You know it's a tough stretch when you pass 3 different solo runners bundled up in their silver/gold emergency blankets.

I would run into the track with little to no fanfare - RM taking some video and a lonely volunteer at the finish line attempting to take my picture. Happy to be done I thanked them, grabbed by pint and buckle and continued to run towards the high school gym were my warm clothes and food were waiting.

Not a single blister...thanks Injinji!

Closing Thoughts

The best worst race ever: I paced myself completely from the start and ran 75% of the course. Despite the elements, I fueled and hydrated well, kept moving and never got mental about the distance or trail conditions. I finished 30 minutes slower than last year's 'normal' conditions...perhaps faster had I not stopped to change clothes 5 times :-)

Cross-training = strength: last year, my knees and quads took a pounding on the course. This year, after hours and hours of strength training, I felt stronger than ever over the entire day. Tired, but never weak from the elevation loss/gain.

Be prepared: I freely admit that even with as many layers of clothes and rain coats I brought with me, I was not fully prepared for the resulting cold and rain. Had it not been for my crew, a waterproof rain coat and gloves my race would have likely ended in a DNF. Never take the Arizona elements for granted.

You Down With BCT?

OK, I freely admit I was a little over-dramatic with my Facebook post when I said that I never wanted to do the Black Canyon 100k again. You think crazy things when you're side-stepping down two flights of stairs with blistered feet and picking cactus needles out of your toes. 14 hours and 23 minutes in the desert sun can cause a guy to get a little baked and frazzled in the head!

And yes, I was also slightly disappointed in missing my goal time of 12 hours but as I started to write up this blog (and get feeling back in my toes), I was flooded with all the memories of that morning's start and the sheer majesty of the trail heading out of Mayer that morning of the 13th. Rolling single-track, exposed and sweeping vistas of the local mountains and the absolute perfect weather made it one of the most enjoyable runs I've done in a very long time.

Well, at least until I caught up to Mr. Miller at mile 24. I've done several runs with 'Old Man' Miller and every. single. time. I happen to catch up or pace with him, I know my race strategy has gone off the rails in some way, shape or form.

Leadville.
Zane Grey.
Black Canyon.

It's typically only downhill from there :-)

No, that's not a fake smile at all...

I arrived to the Mariana Mine aid station (mile 24) just after 11 am and halfheartedly patted myself on the back for following my race plan...even if it was an aggressive (e.g., foolish) race plan. Mr. Miller and I exchange a few words about the weather and ice cold water before he would disappear down the hill leaving me to stew in my own thoughts again.

While there's something to be said about ignorance being bliss, there is also the fact that reality sucks more. Sitting under that tent, I would grab my pack and load it up with water, ice and food before heading out into the escalating temperatures of the desert sun. It was just long enough to reconsider my race strategy, pace and whether I should be so eagerly clipping at Mr. Miller's heels. It was clear I needed to take a chill-pill and ease off the throttle if I was going to get through the day in one piece.

The only other thing that could have ended my day early was leaving my electrolytes unchecked. Leaving mile 24 I could already tell things were headed south - cramping, stomach pain and let's call it a weird feeling in my head...probably the kind you get right before fainting (except I didn't mom, I'm fine!) :)

Holding it together...barely

Enter Tailwind Nutrition. Chock-full of all the electrolytes a growing boy needs, I managed to cruise through mile 36 on nothing but luke-warm Tailwind, some gels and those three glorious creek crossings. Waiting at Black Canyon City, Greg found me a little bit thirsty but in decent spirits and anxious to keep moving through the heat onto the next aid station.

As the heat of the day slowly started to yield to the longer (and cooler) shadows, I could feel the hunger creeping in as I tried to balance the caloric volume of my Tailwind and the gratuitous electrolytes it provides. As we crested one of the hills he kept making me run (f-ing pacers), I felt the need to purge. Barf. Yack. Pausing, with hands on knees, my chest lurched...once...twice...no. "Keep it together", I told myself. Besides, I had nothing to give. Nothing to gain from emptying what little was in my stomach. I chugged some water, cracked another gel and managed to stave away the hunger pains and what would be my only purge-related incident of the day. I also appreciated Greg trying to capture that whole sequence on video. Asshole :)

The Table Mesa aid station (mile 51) appeared just as the sun was setting on the day. The timing could not have been more perfect. With the heat of the day gone and the crisp evening air taking over my lungs, I grabbed a chair to change shirts, ate some solid food and revved myself up for the final 11 miles of the race. I had long given up on the 12-hour goal and hoped that my right knee (which had been locking up for the last 5 miles) would play nice long enough to make it to the finish line. Turns out, the first 7.7 miles out of Table Mesa are rocky as fuck and mostly uphill. Now normally, I'd throw some curse words out there about climbing mountains this late in the race but as long as we weren't going downhill, my knee stayed content and we kept making decent time.

Enjoying the hospitality of Team RWB at the Table Mesa aid station

We would run into Mr. Miller again somewhere after Table Mesa. Staggering and weaving on and off the trail, he relayed that he hadn't kept anything down since mile 42 (or so). Genuinely concerned, Greg and I kept him company for about 15 minutes while making sure he took a gel and some water to at least have a shot at getting to the next aid station. We would press on knowing he's one tough hombre' with more race experience than both of us combined...

There was an air of relief and excitement at the final aid station despite being dark and chilly. "I just want to be done", repeated almost every runner that came into the station. While I shared that sentiment (in my mind), my knee was still acting up so there was no point in trying to bang out the final miles and risk permanent damage. So Greg and I cranked up his 'I-can't-wait-until-my-divorce-is-final-playlist' and made the best time we could to the finish. Now somewhere along the way, the fabled runner's high must have kicked in because my knee pain went away and I was pushing the pace with Greg in tow until we reached the finish line.

So yes, looking back I felt like I had a good day on a great trail despite the heat. If the temperatures had been even 10 degrees cooler, I could have been a faster race for me but I'm not sure what else I could have done better related to fueling and hydration. Even though the run is a net loss in elevation (which I think contributed to my knee pain), there is plenty happening on the BCT to make you think twice about being so aggressive.

If anyone asks, miles 0-36 are splendid. Miles 36-62 are less-than-splendid :-)

One of the biggest changes I made to my race plan was to only look at this course aid station-to-aid station. Not once did I think, "Man, I still have 38 miles left". Instead, I took the bite-sized chunks between aid stations and focused on knocking them out mile by mile. With this in mind, I was able to stay mentally sharp and motivated to do what was necessary to get to the next aid station. It removed the overwhelming magnitude of 62 miles and dissected it to smaller manageable pieces that were easier to think about.

By the way, 'Old Man' Miller would show up at the finish line about 30 minutes after me. One tough SOB, right?

So hungry and happy I didn't even pull my pants all the way up!

Congratulations to all the finishers and thanks to Aravaipa and their army of volunteers who took care of us throughout the day. There is a slight possibility I'll be back to the BCT for another buckle but let's see how the rest of the summer plays out.


Have fun and be safe out there!

Staying busy, having fun

Now that we've established I won't be doing many races in 2014, both my body and my mind have been coming to grips with what that looks like. Even though my waistline is a little fuller now (I can't blame the holidays either), I am actually doing a pretty good job of eating well and managing my portions. It's a sure bet I'll partake in some cookies, pie and/or chocolate but the good news is that I'm not stuffing my face like I used to during race season.

Mentally, the transition from race training to running-for-fitness is taking a bit more time to adjust to. Having a race (actually, paying for a race) has always been my motivator but now with nothing on the horizon, motivation has to come from other sources.

Source #1 - Having fun with my kids

Hadley and Carvor coveting their new Aravaipa pints.

Thanks to Aravaipa Running, I was able to take the family up to the McDowell Mountains so they could participate in the Youth Run a couple weeks ago. I was able to volunteer at the Gate aid station for a short time before the youth run started. Holy hell was it cold out! It hadn't warmed up much for the youth run so we were all bundled up in pants and jackets for the start.

They had a great time on the 1.6 mile loop. It's the first time they've ever been in a race environment so it was a proud-poppa moment to be able to share the trails with them and have fun while doing it.

Source #2 - Group runs
I have an informal running group on Facebook for folks who live in the East Valley. It's been a pretty loose commitment on my side just because...well, because I've been lazy. I've kicked this up a notch lately because it give me a schedule and a little more public accountability knowing there are others who are going to join me. Basically no more excuses.

Even cooler, I just got asked to lead a new trail running series for Cadence Running Company on Saturdays starting December 21. I'm not only excited to work with Dan and Mary at Cadence but getting out to the park, meeting new people or introducing folks to trail running helps fulfill my passions on a number of levels. I hope you can join us.


Source #3 - Informal 'coaching'
I'm always humbled when people approach me asking for help reaching their running goals. I know I don't have all the answers but I think I know enough to help folks achieve their marathon or half-marathon goals. At this moment, I'm working with several friends who are running their first 1/2 marathons to ensure they're sticking to the training plan, that they have the right equipment and feel confident with their race strategies.

Bottom line is that their success is my success and I love seeing them reach milestones they never thought possible. Remember the first time you ran a 10k or a half-marathon? The elation, freedom and confidence takes over and begins to percolate to other parts of your life...I love watching others transform because of their success.

I'm not sure you'll see another post from me for a while so here's to a fantastic and memorable 2013.

Goodbye to 2013

It's unlikely I'll be wearing any other bibs in the coming months so I figured I'd take the time now and look back on the year. Being an engineering dork though, I always have to comb through the numbers...

	2012	2013
Miles	1,575	1,613 (to date)
# of runs	166	137
Time	275.5	327.5 hrs
Calories	195,636	180,905
Elevation Gain	77,600 ft	141,397 ft

I'm not sure I buy all that data. How do you run more miles over more hours and burn fewer calories? Run backwards? How about that elevation though?! Holy sh$t. Almost double the amount of climbing over last year.

I couldn't be more happy with this year. Yes it was a lot of work and yes, I pushed myself beyond my comfort zone but for the most part, had great success with everything I set my mind to. I have a quick recap of my 100-milers below along with some closing thoughts.

Black Hills 100 (race report)
I love running in South Dakota. This course has sweeping views, a well-defined trail and great aid stations. The perfect weather made for an overall strong showing and multiple course records went down. I know I could have done better at this course but I finished strong in 28:20.

34th OA, 5th AG

Hom 100 (race report)
Born out of love and hope, I created this run to support my good friend Tony and his battle with ALS (Lou Gehrig's Disease) and it was a resounding success. That 100 miles not only raised over $7,000 but it rallied friends, family, neighbors and strangers to be a part of something special. Even though Tony lost that battle on September 19th, I will continue to honor his memory through the Hom 100 as long as these legs will let me.

26 hours, $7,000 raised for ALS

Leadville Trail 100 (DNF) (race report)
Winning an entry to the 'Race Across the Sky' was never in my plans but thanks to Strava and those friends who nominated me, I got the opportunity to run some legendary trails and become a part of Leadville family. Despite timing out of the race at mile 60, I am proud to say I did my best and had a great experience.

Mogollon Monster 100 (race report)
I can think of no better way to end my year with a home-grown race right here in my own back yard. A true spectacle of mother nature, this course showcases everything that is rugged and beautiful here in Arizona. Given it was just added as a qualifier for Hardrock should clue you in on how challenging this course really is. One of my most memorable finishes after 33.5 hours.

14th OA, 6th AG

Zane Grey (DNS)
Who would have known that shingles in adults under/near the age of 40 is actually pretty common? That's what it took to bring me down and end my race day before it even began. I had a blast though helping crew for the Phoenix boys. After doing the Mogollon Monster though, I'm not sure I want to go back for this :)

San Tan Scramble 50k (race report)
Being my home course, I was clearly stoked for this race. This was also the first year of the new course that incorporated the Dynamite Trail making for a much improved course that mentally allowed you to conquer Goldmine 3 times, rather than 6. The heat (for this time of year) definitely caught me by surprise. I battled some cramping over the last couple miles to come in with a 50k PR of 6:06.

18th OA, 5th AG

Adrenaline Night Run 65k (race report)
I will never forget the pity party I had for myself during this run. I was mad, pissed off and wanted to quit so badly. I would feel good and then feel like crap. I learned a few things about myself that night despite the warm weather and lack of enthusiasm. It solidified my mental toughness and made me realize that I'm stronger than I think I am. 8:52 later, I was more than happy to cross that finish line.

11th OA, 2nd AG

Mesquite Canyon 50 (race report)
I was not feeling great this day (due to allergies) but decided to toe the line anyway. I was literally in my car with my bib considering handing it back to Jamil...that's how crappy I felt. I had barely made it 17 miles when my vision blurred, I lost my balance and just felt crushed. It was yet another lesson in pushing through the mental barriers and sticking with it. I would finish just under 12 hours - 11:51, a 50-mile PR for me.

14th OA, 5th AG

No Regrets?
By any measure, 2013 was an epic year for me. Numerous ultras between 26.2 and 50 miles along with four 100-mile runs...I can barely believe it myself now that the season is done but there you have it - a new bar has been set and I feel good about my accomplishments. I'm thankful for my friends who have supported and encouraged me in every way along with new friends who continue to inspire me.

I want to particularly thank Jon Nelson for his support this year. He crewed and/or paced me in every single 100-mile race this year and I'm eternally grateful for his support. He is even more meticulous than I am (which has saved my ass more than once!) and a good friend (I adore his family too!)

If there is one regret I have it is the amount of time I've asked my family to give up for me to accomplish these things. My kids don't quite get it - they just know daddy's out running again. My wife however, has set her own endurance record by spending the most weekends ever as a single mom. I say that with a hint of sarcasm but it's the unfortunate truth.

Family matters most

So here's to enjoying some down time and letting my body rest. I'm looking forward to having a few beers with friends at the park or even staying up 'late' to watch SNL with my wife. No training schedule means I can revel in those few extra hours of sleep on Saturday morning :)

Thanks for reading and for following my adventures this year.

Pity, party of one (or Adrenaline 65k race report)

The idea of running 40 miles only 2 weeks after running the Hom100 was always a questionable endeavor, but I knew that it would likely be the last time I got to have this much quality time on my feet before the Black Hills 100 on June 29. If nothing else, the heat would be good for me :)

As with most races, adrenaline (no pun intended) and excitement often gets you fired up at the start of the race. Because the first 4 miles of the course is pretty smooth, it makes for some good single-track running...

I went out pretty fast on the first loop and was probably expending more energy just trying to stay hydrated and cool - which wasn't easy. I went through 1.5 L of (tepid) water in the 4 miles prior to the first aid station! Though I had taken headlamp as well, I somehow got this crazy idea that I could finish the first loop by the time it got dark...why?! I have no idea. After stumbling on one of the many rocky section on the back half of the course, it didn't take much convincing to turn on my light.

First lap done (way too fast I might add)

Starting the second lap was not an issue. I felt really good and it didn't take much convincing to keep me going. I distinctly remember starting off the second loop without my headlamp on just absorbing the night and the stars. I also distinctly remember holding my arms out to the side - flying through the night - saying, "I love running at night".

Oh, how my tuned had changed by mile 15.

Mental abyss #1

Reduced to a slow walk with my head hung low, I had clearly demanded too much of myself in the oppressive heat. Though I was hydrating fine (fine = I peed), I had already fallen into a deep mental abyss. I walked a good portion of mile 16 trying to come up with a rational excuse to drop out when I reached the finish line.

"That cactus looked at me funny"

"I don't like the color of this dirt"

"My bib number isn't pinned on straight"

Seriously. Anything to make it end...

Pity party for one

The look on my face above says it all. Dejected. Low. Pissed off. Not happy with how I was feeling, I shuffled over to my drop bag and sat on my cooler for about 15 minutes still contemplating why (if) I should keep going. Staring at the clock though, I began to get outraged with the idea that the clock was still ticking and physically I felt fine, yet was unable to make a decision one way or the other.

After weighing my options for a while (and confirming my race bib was on straight), I decided that I would wander over to the aid station to at least get some fresh water and cold soda. One of the great things about volunteers (at Aravaipa events) is that they're not just anyone off the street...these are runners who know what you're going through. After a bit of self-loathing, empathy and chit-chat, I was feeling a little better mentally and decided to fill up my bottles with Tailwind again. I set out into the night for my third loop.

Night miles are long(er) miles but I was constantly reminding myself to just take the course 4 miles at a time - aid station to aid station. Do the time and the miles would follow.

After leaving the remote aid station, I started getting pissed off at my relative clumsiness while trying to navigate some of the rocky sections of the trail. Twisting ankles, sharp rocks on already blistered areas and stubbed toes were hurdling me into another dark place as midnight started to approach.

I made it back to the start/finish line shortly after midnight and again, was not in the mood to discuss anything except ending my misery and writing it off as a sub-40-mile training run. I parked my sweaty ass on the cooler again and tried once more to persuade myself that I would feel better driving home while stewing in my own wretched body odor, sweat and caked-on dirt.

And yet again, for every reason I tried to conjure up to end the madness, I couldn't bring myself to give into the course or my own lack of confidence. It was a rare instance in which my body was the one forcing my mind to get its shit together. So I kept going.

Loop 4 proved to be better. Perhaps it was the relative temperatures dropping that were made everything less labored or that I had my don't-give-a-shit-blinders securely on...either way, I ran through the night. Up, down and everything in between. Aside from my feet, I felt physically strong.

This time, there was no internal monologue or discussion as I approached the start/finish line to end loop 4 and begin the last 8 miles. I did sit down to rest my feet and stretch a bit. Jay Danek stopped over to see how I was doing and to help me refill my pack...he relayed how his night went and we had some laughs catching up. It was a good comedic interlude and definitely helped lift my spirits.

Nothing spectacular about the last 8 miles other than I just ran. I ran what felt like 8-minutes miles the entire way (they were actually more like 11-12 minute miles!) The only thing motivating me was the idea of coming in under 9 hours. Which I did...

8 hours and 52 minutes. Good enough to finish 11th out of 20 finishers...

I'm glad I stuck with it. I've learned quite a bit about my mental fortitude lately and it will go a long way in helping me get through the Black Hills 100 here in a couple weeks.

At least in South Dakota, there won't be any cacti taunting me...

Mr. T's Wild Ride

It doesn't seem like two weeks have passed since I ran 100 miles to raise money for my friend Tony and the ALS Association of Arizona (see the Hom100 website). I don't have an exact total on the amount we raised but it's in the neighborhood of $6,500. Awesomeness, for sure.

I was running out at the San Tan park the other morning and a lady passed me by and said, "Hey great job on that 100 miles for your friend!" I swelled with pride knowing that the right message was out there and just one more person was educated about the devastation of ALS.

It's safe to say that I'm recovered. I'm pretty sure it was the time I spent by the pool and all the beer I consumed over the long weekend that sped the 'healing' process :) I felt fine over the course of the following week but it was my feet that were really the issue. Turns out I had several blisters in strange places that have taken a while to fully crustify.

My legs have felt really strong and my confidence is high but over the next 2 weeks is when it really starts to get interesting...

I'll be running the Adrenaline 65k on Saturday and continuing to build up to at least 80-90 mile weeks until we leave for South Dakota on June 21. The triple-digit heat here in AZ is making it tough to get those morning runs done. Hydration and motivation are keys to staying strong in this heat.

I'm not gonna lie, it's gonna be tough.

The Black Hills 100 is no walk in the park. 16,000+ of climbing is going to leave my quads gelatinous and my hamstrings rubber...and the weather. Well, who knows. It's always a toss up on whether it's going to be blistering hot or down-right chilly. The past several years have been hot (which favors me) but I'm not counting on any advantages for this distance.

Black Hills 100 elevation profile

I have ruled out any possibility of a sub-24 on this course. Hell, the previous winners come in at about 20 hours and I know I'm clearly off that pace by 30-40%.

Finishing under 30 hours will be just fine.

Finishing, will be just fine :)

Weekly jib jab

Nothing of real significance going on recently...just trying to ramp my training back up after losing 2 weeks to shingles. I really hate that fitness endurance is so easily lost and yet takes so much work to get back.

What else?

I'm testing a new endurance drink called Tailwind Nutrition. They're a mom and  pop shop based out of Colorado (seriously, how often do you get a hand-written thank you note with your order and personalized bags!). I've read several reviews from other runners and it seems to be the real deal. They say you can ditch the gels, chews and other food while using Tailwind...They're so confident however that they'll refund you the cost of your next race if it doesn't meet your expectations. I've only used it on a couple runs between 10 and 17 miles but I have to say, it kept me going over the course of those multi-hour runs with no problems at all. It tastes great and seems to have everything I need.

Of course, a more thorough review is forthcoming in the future weeks.

The biggest thing on my mind these days is the upcoming Hom 100. I created this run to raise money for my buddy Tony who was recently diagnosed with ALS. It's on May 25/26 and I'm still wondering if I have the mojo to make it all 100 miles.

Whether I make it or not is relatively unimportant. What is important is that we're raising over $2,600 (so far)!

SERIOUSLY!

If you'd like to donate please click here...there's still time.

I also signed up for the Adrenaline night run on June 8 out in the McDowell Mountains. It should be a good time and a good preview for pacing the Javelin Jundred in October.

A dose of what matters

As a runner, have you ever:

• Cut work a little short to go for a run?
• Slipped in an extra $50 to the family budget to buy GU's?
• Skipped the kids swim class to go for a run?
• Obsessed over your training schedule?
• Reviewed your race logistics over and over and over?

Guilty. As. Charged.

I personally have been going pretty hard with my training and was really looking forward to my schedule this summer/fall. Then it happened.

Shingles.

I didn't become a roofing professional, I came down with shingles. It is a pain I don't wish on anyone.

The point of this post is not about shingles. It's that so often we become obsessed with training. With racing. With stuff related to running that we don't look up to see the rest of the world or really appreciate what others go through to support our crazy obsession.

I'm not a fan of injuries or sickness, nor do I wish that on anyone. But often times we are so consumed with our passion for running that it literally takes something like injury or sickness to slow us down and forces us to step back, refocus and evaluate our priorities with running, life and family (not necessarily in that order of course).

Missing Zane Grey sucked. But being up there and crewing reminded me that supporting your ultra-runner is just as important as preparing and training for the race itself. I was re-invigorated seeing familiar faces, helping out and taking pictures. As a runner, it was a good dose of, "it's just not about me"...

I'll be helping out at the Sinister night run this weekend also...adding some karma to the ultra-running bank.

So don't wait until you get injured or sick to assess your priorities or place in this running world. Get out there and give back to your fellow runners...it's fun, cleansing and good for your mental (running) health.

Mesquite Canyon 50 Race Report

I had been looking forward to running the (inaugural) Mesquite Canyon 50 mile for a while now. I tapered properly. I had eaten well (even while attending a conference in Dallas all week). Everything was feelin' good.

Until I got home. Ugh.

I have never felt allergies like this before in my life. Thursday and Friday I felt like death. A closed throat, itchy eyes and overwhelming fatigue made toeing the line on Saturday seem like a near impossible task.

But somewhere in between, impossible turned to "well, I'll see how I feel when I get out there" to "hmmm, perhaps I'll just drop down to the 50km", until eventually, you say "we'll see how I feel after 50k"

To say it was a day of ups and down with a ton of mental struggles in between would be an understatement.

The day started with an amazing sunrise

Feeling about 60%, I toed the line with about 40 other souls looking to tackle the White Tanks that day.

Right from the start, my breathing was labored and my legs felt sluggish. I didn't feel like I was pushing so the mental anguish of knowing I was already in a hole started to eat at me right from the beginning.

And I was thirsty. I had gone through a full bottle before even hitting the Mesquite aid station only 4.2 miles into the race. Yikes.

Having run this race a couple years ago, I was mentally prepared for the climb out of the valley and resolved to take it slow and methodical - trying to conserve both energy and water for the 9-ish mile stretch to the Black Canyon aid station.

I wasn't feeling horrible when I reached the Black Canyon aid station but I wasn't feeling awesome either. I decided to also stick with my two bottles rather than my Camelbak. I won't admit that this was dumb but I will say that by the time I got to the Mesquite Canyon aid station again (9.4 miles and 1,600' of climb later), I was wishing I had taken my Camelbak. Trying to choke down a gel using tepid water is one of the worse things imaginable.

It was about this time that some crazy sh*t started going through my head. I was tired, it was hot and the Mesquite aid station did not have ice. As the first wall of the day started to descend, I was seriously considering multiple excuses to drop out once I hit the finish line. I definitely had some things going on that would have completely justified bailing...

• Blurred vision
• Lack of balance
• Side aches
• Chaffing south of the border

But any ultra-runner will tell you, at some point you just put your head down and run (or walk). Put one foot in front of the other. Or slide over the White Tank boulders on your ass like I did. Whatever gets you closer to that finish line.

The one and only thing that went well the entire day was my nutrition. Had it not been for that, I would have been finished at the 50 km mark or earlier. I ate every 30 minutes without fail. That's not to say I gagged a few times or vurped some EFS back up trying to release some pressure but 99% of it went down and not up...which is good!

Feelin' it after 50k

Even prior to reaching the 50 km finish line, I had committed my mind and body to the remaining 19 miles of the race. I took my time at the aid station, ensuring I had some real food, some Vitargo, soda and ice-cold water. Mentally I was back into the race and felt pretty good as I headed out for the final 30k. The terrain between the start/finish and the Black Canyon aid station was moderately flat and I found some encouragement that I was in fact, still running up hills in spite of all the reasons I had wanted to quit earlier.

In the strongest heat of the day, it took forever to cover those 5 miles to the Black Canyon aid station. It's a stretch where you pass several park structures and parking lots that look like aid stations...ugh! I ended up being more disappointed each time I looked for it so again, I just put my head down and told myself to just do the distance...the aid station would show up eventually.

At the Black Canyon aid station, there was carnage all over the place. One dude was sitting in the shade talking about how he hadn't peed all day. Another gal was on her way out as I was coming in...but as I sat down in a shaded chair, she came running back and hurled chunks in the bushes. "SAG requested for bib 4xxx", the HAM radio operator exclaimed. I did my best to ignore everything around me and just focus on the beast that lie ahead.

Goat Camp. Again.

This time, I took my Camelbak. Loaded with ice and water, it made all the difference in the world under the ominous afternoon sun. I have no positive words to say about this ascent so I will refrain from repeating any of the swear words I uttered that afternoon :)

The only good news about reaching the top of Goat Camp is that the remainder of the journey is downhill. You're still hopping boulders and dodging rocks but in my opinion, down is better than up!

It was about this time that the sun was getting lower in the horizon and getting cooler. The longer shadows meant a lower heart rate, lower water consumption and a better attitude. I honestly think the last 10 miles were my best...

In the back of my mind, a daylight finish had seemed possible but I wasn't taking anything for granted. My headlamp was packed safely in my Camelbak but I was not ready to take it out just yet. I started getting excited as the "to Finish" signs started appearing now that daylight was starting to fade.

In rare form, there was no monster hill at the end of the race and the Coury brothers actually gave some distance back on this race. We ended coming in at 48.6 miles. I was definitely not sad about this.

Sunset on March 23 was officially 7:11 - I came in at 6:51! I'm calling that a daylight finish and a 50-mile PR (by almost 2 hours compared to BH50)

Celebratory diet cola!

Thanks again to Aravaipa Running for a great day and all the attention to details. I was happy to finish and to be a part of the inaugural 50-mile race.

+++++++++++++++++++++++++++++++++++++++++++++
50-MILE RACE STATS

• 41 registered 50-mile runners
• 17 50-mile finishers
• I finished 13th overall
• 8th among all men

Tapering...kinda sorta

I think back to my early running days when everything was by the book. I labored over training schedules. Devoted myself to The Plan and actually took the rest days when prescribed.

Today, I'm lucky if I keep the plan.

For example...this week I should be tapering for the San Tan Scramble 50k on Saturday but nooooo - I went out yesterday and tried to kill myself with a tempo run out on the Dynamite trail. I'll leave out the details about how I almost tossed my cookies and instead tell you that I got some pretty bad cramps in my calves. A result of celebrating my wife's birthday just a little too much this past weekend :)

I should be tapering. But I'm not...I'm taking it easy, but I'm not tapering like I should.

Shame. On. Me.

I guess I'm trying to thwart any ill effects of the business travel I have this week to Seattle. I literally come back Friday night and then have to race Saturday morning. Now granted, the start is only 20 minutes away but still, there is always that element (and risk) of catching someone's bug while on the plane.

I am excited for the race however - the new course is going to be great. Challenging, but still a good time.

Mesquite Canyon 50K race report

I had mentally prepared myself for the most difficult race of the series as I arrived at the White Tank Regional Park yesterday. I had reviewed the elevation profile several times and knew there was going to be some climbing and scrambling.

The race started out like many others - I set my own pace while many folks shot ahead...mostly the elite runners along with first-timers who perhaps didn't realize how long a day it would be. I felt really good out of the gate despite some potential risky gear choices. (1) Compression shorts that have rubbed me the wrong way in the past and (2) a 'newer' pair of my INOV-8's (turns out that old Roclites have been the root of my ankle issues - so it was either deal with old issues or take a chance with newer shoes).

Well, about a mile into the race, I happened to step on a rock just right and stretch out the arch on my left foot. It felt like I had torn my fascia and re-injured my foot. Though somewhat dejected at the pain, I kept moving hoping that the trail would find a way to be more forgiving and less rocky. Turns out my foot would be fine but the terms 'less forgiving' and Aravaipa Running never seem to go hand-in-hand.

I will say that of all the parks we've run at I think White Tank is the most scenic of them all. Sweeping views, massive canyons and the shear magnitude of this park was very awe-inspiring. The trail hugged the side of the mountains and held a gentle incline through about mile 10. I was moving at a pretty good clip and enjoying the mild weather as the sun continued to stay veiled behind a thin layer of clouds. My hopes of the weather staying cool would also be dashed.

After descending some steep trail, we hit the aid second aid station and turn-around at about mile 13. As I tended to some hot-spots on my feet, 2 things happened that I did not intend. (1) I handed my Camelbak to a volunteer and asked for ice and water. What I got was ice and lemon-lime Gatorade. (2) I took both Endurolytes and Speed Legs. (I typically don't take Endurolytes but it was starting to get hot and my face was pretty salty).

Turns out that if you want to get bloated and feel like s*it, take these 2 supplements at the same time. I struggled back up the mountain. I was overheating. My heart rate was skyrocketing. I was massively bloated. I eventually took my shirt off starting splashing the ice water from my pack onto my head and neck...but, oh wait - it's now ice water/lemon-lime Gatorade. Dammit.

Eventually I made it to the peak of the second big climb. My legs were feeling really good and my GI eventually calmed down. I took one final break at the top and crammed down a gel. OK legs, time to run. By now, it's hot. And I had to walk a thin line between using my water/Gatorade for cooling myself down and actually drinking before I reached the next aid station 9 miles away.

I refilled my pack with water at the next aid station (I would have dumped it out if I still didn't have ice sloshing around), grabbed some partially melted M&M's and took off up another climb. In my head, I know that the rest of the trail is downhill but I had no idea that the space in between would be steep, sharp and treacherous. Ford Canyon (partially seen below) is part wash and part massive boulder/outcropping of pure white rock (limestone?) in the middle of this canyon of black and brown rock. I would have loved to take more pictures but I was more focused on getting done with this race.

The massive white outcrops below the abandoned damn in Ford Canyon.

I exited Ford Canyon with a crusty head of hair (from the water/Gatorade cooling baths) and a pretty good sun burn. There was just no way to escape the desert sun this day. At the Ford Canyon aid station, I downed half a jelly sandwich, more Gatorade, chips and filled up my pack with water. It was 3.5 miles to the finish but I was not going to take any chances.

Thankfully, the trail between the aid station and the finish was nice and smooth and perfect for cruising into the chute. Though I could tell I was on the verge of over-heating, my legs felt great and I crossed the finish line in 7:38.

As races go, this one turned out pretty good. I can honestly say that I have more discomfort today from the sunburn than from the run itself. Plus, my hair has a refreshing lemon-lime scent. Bonus :)

The overall results are here. My personal Garmin stats are here.

Deep (running) thoughts

Not a whole lot to report this week.

We're back from a short weekend in the mountains of northeastern Arizona (8,500' in elevation). I managed to stay healthy but lost some sleep due to the high elevation. The dryness and thinner air really felt weird. My breathing was labored and felt like someone was standing on my chest. By the 3rd day, I was feeling better but not after losing sleep and feeling completely wiped out.

Now that we're back, I'm gearing up for the Mesquite Canyon 50K at the White Tank Regional Park this Sunday.  Once again, I am not feeling great about the mileage I've put in for my long runs but I discovered a couple things yesterday that have given me a confidence boost and a bit more mojo to push me through the finish at this final race of the DRT Ultra Series.

For starters, I discovered that the issue I've been having with my right ankle is likely being caused by my shoes. They have well over 1,000 miles on them and upon closer inspection, have excessive wear on (only) the outer right edge of the right shoe. I can only surmise that the wear is causing a change in my gait and foot-striking position and causing strain on my ankle. Good thing I have a couple extra pair of my INOV-8's. I'm not sure whether I'll use a new pair this weekend or not.

The second thing I realized is that my standing in the DRT Ultra Series is well, I'm actually *in* the standings! I am 18th OA and 5th in my AG. The shear virtue of finishing 3 of the 5 races so far means that I've accumulated more points than at least 122 other runners participating in the series. It's conceivable that if the top 4 men in my age group don't run this weekend, I could end up in the top 3 for the 30-39 male AG. Now that's worth running for! Of course I'm not delusional and realize that these guys at the top are seasoned runners but even if there's a chance to improve my standings, you know I'm going to give it everything I've got this weekend.

My focus is staying healthy through the remainder of the week and avoiding any pre-race pitfalls. See you on the other side of the finish line!

Hip flexor perplexor

I am still being aggravated by my right hip flexor. Either I'm just not getting enough strength training or it's actually hurt...my bet is it's the former. I'm running on flat land most of the time and really not putting my hips, glutes and upper quads through their paces like I am when running actual elevation on the trails. Aside from that, I sit on my ass all day working. Not the best position for core and hip flexors.

The problem is that when I am out on the hills, my hip flexor is really acting up and making steep inclines a huge pain in the butt. As if the climb isn't bad enough, dealing with pain in your hip flexor makes you doubt your ability to really go the longer distances.

The good news is that I feel like I've been pushing myself with each run. Though the distances have been impacted by my hip, my pace has improved and I'm mentally conquering many of the long climbs I couldn't before. I feel that my endurance and legs are doing fine - it's just that darn hip flexor. Once it goes, my entire cadence and form go to hell.

Mesquite Canyon 50k elevation profile

I've incorporated a number of strength exercises into my stretching routine at night in hopes that every bit helps. I also think I'm going to start riding my bike again (post-Mesquite 50k). In the meantime, I'm getting psyched for the last ultra race in the Araivapa DRT series - Mesquite Canyon. Everyone says it's the toughest course of them all and I believe them. It will be a challenge for sure even without some of my current issues.

I just need to complete my set of Araivapa beer pints :)

Dialing it in

Since my reality check a couple weeks ago at the SanTan Scramble, I've come to realize the humility of the situation and resolved to go after the Mesquite Canyon 50k with inspired vigor. There is nothing quite like a DNF to get you motivated.

So while the running has been going well, there are several other things I feel pretty good about.

Weight

I've always felt my ideal 'fighting' weight was down near 160. Since Ironman Arizona (2010), I've managed to hover around the 170-175 mark...which is not ideal, but comfortable. Over the last week, I've been tracking my calories and trying to keep myself at 2,000 a day. First, it's been an eye-opener when it comes to serving sizes and portion control. Second, my mindset has changed from eating everything (justified by running a lot), to eating only what I need.

Allergies
I've long struggled with ear/sinus infections that always seem to coincide with the peak of my training. Consultations with my ENT seem to indicate that allergies (and a slightly deviated septum) may be causing a constriction in my sinuses and an imbalance in my Eustachian tubes. Rather than jump straight to a surgical procedure, I've gone through allergy testing and discovered that I'm very allergic to several Arizona grasses and desert sage. I start taking oral allergy drops today to build up my resistance to these irritants. We'll see how that goes.

Family Time
I've been able to cut back a day or two in my training schedule and not be gone so much. Not only has it brought down my anxiety (and guilt) but I also think it's better on the body. Along with being (re)motivated to attack Mesquite Canyon, I've been focused on approaching every run with a purpose (and goal). Running the same trail at the same pace every other day was/is part of my funk. By mixing it up, focusing on the goal of the run, I actually get more out of it and enjoy the experience more. Being focused has really helped me get out of bed in the morning, get my run done and have more quality time with the wife and kids.

So, here's to a better month of training. I'm really looking forward to closing out the Aravaipa Ultra Series with Mesquite Canyon and securing my final DRT beer pint :)