tag:blogger.com,1999:blog-6993711468269131822024-03-13T12:03:16.168-07:00Dave Mackey..the runner, not the ice hockey playerDave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.comBlogger61125tag:blogger.com,1999:blog-699371146826913182.post-37126121469668235682013-12-12T15:41:00.001-08:002013-12-12T15:52:34.300-08:00The Dirty Double Part One: Quad Dipsea <!--[if gte mso 9]><xml>
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The Legends (John Medinger and John Catts) and me</div>
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<span style="background-color: white;"><span style="font-family: Times,"Times New Roman",serif;"></span></span><span style="background-color: white;"><span style="font-family: Times,"Times New Roman",serif;">I was registered for TNF 50 for the past two months, and
planned on peaking somewhat for it. To maybe get on the podium? No, these legs
have seen those days on TNF 50 but not anymore given the speed out there these
days. I just wanted to race my best against the best. But ten days out from it
I found the upcoming weekend in which might score a hall pass, and thought why not run the <a href="http://www.run100s.com/qd.htm">Quad Dipsea</a>
and see what happens? I can get sub four hours on it easy, and then try to
recover for TNF 50. A true test of the “coming in rested theory” would be how
deep that rest really goes in able to run back to back ultras. This has failed
this past summer with proximal 100 milers, but this was a 28 miler and 50 miler
on week apart. I had no solid evidence, but thought I had it in me to run well
at both. A last minute entry to the Quad and some flight miles and I was there,
with a scant hope at even trying for <a href="http://pantilat.wordpress.com/">Leor Pantilat's</a> 3:48:58 course record.</span></span><span style="background-color: white;"></span>
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</span><br />
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<span style="background-color: white;"><span style="font-family: Times,"Times New Roman",serif;">But here first of all, my splits: I guess going with lower
expectations and pressure can lead to faster overall times. <a href="http://www.run100s.com/splits/13qd.htm">http://www.run100s.com/splits/13qd.htm</a></span></span></div>
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</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Start = <span class="aqj">8:00
AM</span>, <span class="aqj">0:00</span></span></span></span></div>
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</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Lap 1 = <span class="aqj">8:55
AM</span>, 0:55:00, 0:55:00 (nearest minute..I had <b>55:30</b> on my watch at this split but then it was on clock time after
that due to my watch stopping)</span></span></span></div>
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</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Lap 2 = 9:52:39 AM,
1:52:39, <b>0:57:39</b></span></span></span></div>
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</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Lap 3 = 10:49:07 AM,
2:49:07, <b>0:56:28</b></span></span></span></div>
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</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Finish = 11:48:45 AM,
3:48:45, <b>0:59:38</b></span></span></span></div>
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">All this said, the last
lap, the slowest, running back from Stinson
Beach to Mill Valley
hurt like hell. That is what running in fear will do to you, make you run your
best. Or your worst. My fear coming out of Stinson at
the turnaround was that my time was almost exactly what the course record was when
Leor set it two years ago..and I had to do this last lap on a harder course;
each lap is 45 seconds slower than the old course due to Dipsea trail repairs. Crossing over the Panoramic highway a few
minutes after turning around at Stinson, knowing I was chasing Leor’s shadow, I
promised to run every step back to Mill Valley, and make running faster
than hiking is difficult on steep pitches. My lungs burned on that last return
trip, both up and down the hills, until finally with about 100 foot vert before
Windy Gap I gave in and power hiked the last steps. It didn’t matter at that
point, as I was still exactly on course record time. Two of the runners I
passed there who were not yet finishing their second lap said Leor passed them
at the same point when he set the record. Ouch. I pushed a tad harder over
Windy Gap and had to use my descent strength to get close to Leor.</span></span></span></div>
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</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">At the start, I knew to
run close to even splits and then see what happens. In the past at other West Coast race to beat Carl
Anderson’s and Erik Skaggs’ times took some serious effort, and Leor has some
times out there that are serious too. Plus I’d never run four Dipsea laps consecutively. Training the months prior had been steady, focused primarily on
hills and quality runs every other day, and easy stuff most other days, for the
past three months. No long runs though. But
I wasn’t afraid in training to run back to back hard 2 hours days and a couple double
workout days in the local peaks. But the best thing working for me may have
been the Tour De Flatirons in October and November, the perennial running and
climbing race series me and my nutty climbing friends put on. These are
seriously hard 30 minute or so races that we’d hold in the fall; start at a
trailhead, sprint like hell up to a rock face, solo it hard, downclimb or
rappel off the back, and bust it back to the trailhead. Very underground, very
not-so-smiled-upon by Johnny Law Ranger at the Chatauqua ranger cottage. Basically like running a hard 10K,
with a chance of dying thrown in. Too much fun and makes you spit blood </span></span></span></div>
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</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><a href="http://www.sanfranciscorunning.com/">Brett Rivers from theSFRC</a> was running this year, the prior winner and guy who always makes one feel
good. I call him “the Mayor” because he truly is just that to the Marin running community. He penned the “Dirty Double”
moniker which I hope sticks. The other fellas at Quad I didn’t really know personally but
their names were well known and a solid field. My good friends Tim and Diana
Fitzpatrick (Diana WON the single Dipsea race this past summer; I much harder
feat to accomplish) were my crew, handing water and <a href="http://www.vitargo.com/vitargo/">Vitargo </a>at Cardiac (the top
of the climbs) and at Stinson
Beach turnaround. This is the perfect crewing race; stand in
one place and your runner comes by you four times. </span></span></span></div>
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</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">I knew I’d be racing the
clock primarily, but thought Brett would be close most of the race. The gun went off and up the steps we went. Power running and hiking
hills was the name of the game on the first and second laps, with running hills
taking over the second half. Pushing the run pace on flats and downhills
otherwise. The Dipsea course is tricky to the unknowing, as there are two
decent bumps to run over, about 2300 vertical per lap. You have to knw the
course then it gets easier every time. Into Stinson I knew I had a cushion,
with a time of 55:30. On the 1<sup>st</sup>
turnaround trip back to Mill
Valley there were legions
of runners coming down.. tough to negotiate as they hadn’t expected the lead
runner me just yet. Kind of like running the Pikes Peak
marathon descent, and inevitably there are some minor brush backs against each
other on the narrow trail. This is a steep climb back up and it is over quickly
to get to Cardiac Hill, the aid at the top of the climb below Pan Toll. I felt
fine on that first return until Muir Woods (Nat monument) then felt a bit of a
drag coming up the trail paralleling the Muir Woods road. I misread my watch in
glancing and thought I was 10 minutes slower than I actually was.. over Windy
Gap I was told I was at 1:45 total (and not 1:55 as I thought) I was psyched
and hit the 800 foot staired fun downhill to the start/finish, which I loved.
I’d been told I’d get all quad cramped up, but I didn’t feel a thing and hit
the turn in 1:52:39. All I had to do was run the same thing and I’d beat the
record by five minutes..no small feat but my reserves felt fine just then.</span></span></span></div>
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</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">The third lap was the
easiest of the whole race. The field was spread out, I felt no pressure, and I
thoroughly was able to enjoy the run. I focused on downing Vitargo and
hydration and staying ahead in fuels as the temps climbed close to seventy in
the sun. The downhills felt so smooth in my <a href="http://www.hokaoneone.com/">Bondi B</a>, with zero cramping and
saved energy for repeated hills, and no hot spots in my <a href="http://www.injinji.com/">Injinji socks</a>. It was
cool to be able to see more folks I knew on the course and say hey to runners
I’d seen on the first half. There were some good friends out there running that
I’d gotten to know over my time in Marin in grad school, to see them and how their
efforts were playing out. There is no race like the Quad in the US like this where
this cool social aspect exists. The women’s run was going to be close, and Luann Park
was close to taking the win in her race, but on the return it seemed Ariane
Buser was pulling ahead, and would eventually win.</span></span></span></div>
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</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">I ran shirtless as it was
warm now, and left it at Cardiac to grab on the last lap back. At Stinson, my
split was right on where it needed to be to beat Leor’s time, but again my
course was a touch harder so I had to leave it all out there. The climb again
flew by back to Cardiac, and I was happy to see Brett Rivers with a solid hold
on second place. My stomach was rock solid with no muscle cramping. Just then,
the only variable keeping me from a win and maybe course record was my mind. </span></span></span></div>
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</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Over Windy Gap, I had
seconds to spare and thought only my downhill would get Leor’s time, so I
pushed it and risked a fall on the Dipsea steps, which would be really bad, but
all the runners and hikers coming up and down the steps were kind and let me
pass as needed. (Thank you!) Into the finish I was happy to see the timer just
where it needed to be..3:48:45. Really
my time won’t last though..the sport is evolving so fast that someone will run
3:38 within five years.</span></span></span></div>
<span style="background-color: white;"><span style="font-size: small;">
</span></span><span style="background-color: white;"><span style="font-size: small;">
</span></span><br />
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<span style="background-color: white;"><span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><span style="color: navy;"><span style="color: black;">Again, thanks to John
Catts and John Medinger for holding a gem of a race..wish I'd come out sooner. The win was nice but it
is the Marin and Tamalpa community and legendary trail that make this race
legendary. Jed Tukman made thousands of delicious Firetrail's pizza’s, and I ate 500 of
them. Thanks Jed!</span></span></span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguSmeVDhZAjKhIdsZ5mRtRNlwdSW7a_LRcL-Td16feVs80pEbRVvXvIo_kvbSdwwCQhgo0ieG22HfWy9vkuseLWEFgqs3lO7oYO3zRmPPlagIcSKdG5bOWT9a58WF9OH9PEgqLRCZOkG0o/s1600/Finish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguSmeVDhZAjKhIdsZ5mRtRNlwdSW7a_LRcL-Td16feVs80pEbRVvXvIo_kvbSdwwCQhgo0ieG22HfWy9vkuseLWEFgqs3lO7oYO3zRmPPlagIcSKdG5bOWT9a58WF9OH9PEgqLRCZOkG0o/s1600/Finish.jpg" height="240" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com6tag:blogger.com,1999:blog-699371146826913182.post-27683102487911172572013-10-01T21:33:00.001-07:002013-10-01T21:33:11.784-07:00Some Run Rabbit Run thoughts<div class="separator" style="clear: both; text-align: center;">
<br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ou0x5-uKqKg?feature=player_embedded' frameborder='0'></iframe></div>
Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com1tag:blogger.com,1999:blog-699371146826913182.post-87872667216963171592013-09-23T16:03:00.003-07:002013-09-23T16:57:21.532-07:00Run Rabbit Run 2013 report: Failure, but hey that’s okay<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq1iGw3jCj-y-PNWh9tpmwl6mJVZbn_sjI2q41r8Z0sii6GN6mNlcLdwhYozoWwglSaKrcIM0sR6NqLhEhI0eheCnmWnamCUr1CKJq8rPDT2nJzt_oLi2J7pNbeWlEzZHN-h2C55M3rSuf/s1600/_DSC3320.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq1iGw3jCj-y-PNWh9tpmwl6mJVZbn_sjI2q41r8Z0sii6GN6mNlcLdwhYozoWwglSaKrcIM0sR6NqLhEhI0eheCnmWnamCUr1CKJq8rPDT2nJzt_oLi2J7pNbeWlEzZHN-h2C55M3rSuf/s1600/_DSC3320.jpg" height="212" width="320" /></a></div>
<div style="text-align: center;">
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</xml><![endif]--><a href="http://www.trappephoto.com/">Matt Trappe photo</a> at the top of Mt Werner</div>
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Coming into Run Rabbit Run 100, I was super excited. I
hadn’t run an ultra in three months and felt relatively rested. I had no injuries
and<span style="mso-spacerun: yes;"> </span>had spent time at altitude in the past
six weeks and had been sleeping and resting in my <a href="http://www.hypoxico.com/">Hypoxico </a>tent regularly.<span style="mso-spacerun: yes;"> </span>I had raced on Pikes
Peak with respectable times and recovered well from back to back
efforts overall.<span style="mso-spacerun: yes;"> </span>I had a job lined up
and the past few years of grad school energy could be redirected towards running
and family.<span style="mso-spacerun: yes;"> </span>I did have a mild summer
cold the week before the race with some diarrhea, which are two completely
different systems, but I found it to be a coincidental occurrence of viruses.
Running-wise I felt fine. <span style="mso-spacerun: yes;"> </span>In terms of
physical effort I knew I could run 100 miles, and felt confident that I could
have a solid race.<span style="mso-spacerun: yes;"> </span>I viewed RRR as a
“high stakes” race, but had coached myself in the weeks leading up to it to
treat it as an adventure mostly and not push too hard. I thought about simply
the act of finishing the 100, rather than winning the 100.<span style="mso-spacerun: yes;"> </span>That said I wanted to run comfortably all
afternoon and night, and if I found myself out front while doing so I wanted to
roll with it. </div>
<span style="mso-spacerun: yes;"></span><br />
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After being up for 24 hours dealing with the water in and
around our house, I met Basit Mustafa, for the drive up, settled into our condo
for the night with fellow <a href="http://hokaoneone-na.com/community_athletes.html">Hoka teammates</a> <a href="http://darcypiceuafrica.com/Lifes_Ultra_Journey/Lifes_Ultra_Journey.html">Darcy Africa</a> and <a href="http://www.jasonschlarb.com/">Jason Schlarb</a>. Basit
had run the course before and wasa fine resource for tips.<span style="mso-spacerun: yes;"> </span>Jason had three guys lined up to crew, and asked
Basit if he could crew for him too, but Basit stuck with me. Darcy went solo
the whole race, with no crew but pre-placed drop bags, which scored huge
points. Jason even thought about asking her to crew for him while for his race, she was so organized. Race check in went
smooth that afternoon, with an<a href="http://irunfar.com/"> irunfar</a> chat.<span style="mso-spacerun: yes;">
</span>The next morning came too quickly, and at noon the gun went off.</div>
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Right off the bat is a steady climb up the ski area, with
switch-backs and occasional steep climb but nothing ridiculous. The group of
guys stayed together for the first mile then spread out quickly. <span style="mso-spacerun: yes;"> </span>I felt excellent and had no problem topping
out at the gondola with Jasons Schlarb and Louthitt right behind, our pace
apparently subjectively slower than the prior year per Jason <span style="mso-spacerun: yes;"> </span>To the Mt Werner aid station mile 4.4 at just
over 10000 feet, it dipped into what would be seven miles of awesome single
track to Dry Lake aid station at mile 11. We would see the DL aid three times
in the race.<span style="mso-spacerun: yes;"> </span>On the short out and back to
the aid Jason and the two Tarahumara runners in the race (not to be culturally
insensitive, I can’t look up their names as there as no DNF runners listed)
passed, and I had about a five minute lead. I was thrilled to see the
Tarahumara runners come to Colorado
to run; it is a rare treat to have their talents here. The race then entered
the Fish Creek drainage, which was again a big highlight of singletrack for
almost 3000 feet down to see our crew for the first time at mile 17.<span style="mso-spacerun: yes;"> </span>I loved that technical downhill combined with
smooth contours near the top through willow bush thickets. The weather was cool
and overcast, with no signs of bad weather, good running weather.<span style="mso-spacerun: yes;"> </span></div>
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Into FC aid station, I expected Basit to be there, but he
wasn’t so I dropped one of my two bike bottles with Jason’s posse and kept cruising
down the four mile pavement section back to town. I had no signs of anyone
behind and I held back on this section as it’d be easy to run 6 minute miles
and didn’t want to burn out. <span style="mso-spacerun: yes;"> </span>Basit
showed up driving up the hill, said he didn’t think we’d come through that fast
so he was late. No worries though, I was fine without aid anyway as my bottle
was half full so told him I’d see him at Halvorsen Hill (Olympia Aid 1, mile
21) for crew.</div>
<div class="MsoNormal">
At the one stoplight on the whole route of course I was held
for the whole 2.5 minute stoplight cycle, and then into the base of Halvorsen
Hill, feeling fine, getting crew from Basit and seeing a lot of crew and
spectators for the first time. The 1500 foot climb started this section up
Gravel Mt and beyond, which would be a 20 mile loop back to Olympia,
and I heard cheers of someone arriving at Olympia
as I got five minutes up the hill. </div>
<div class="MsoNormal">
Thus far, the race plan had gone well. I had been drinking
<a href="http://www.vitargo.com/vitargo/">Vitargo </a>regularly, about 350-400 calories per hour, and supplemented a real
food mixture of “feedbags” of rice, egg whites, and almond butter with less
oil. A bar here and there and all was good. This formula had worked well in
training too, and I planned on using no gels the whole race. All systems were
go, I was at the front, but still very comfortably running. No chafe, no foot
blisters, no issues, I looked forward to the night.</div>
<div class="MsoNormal">
The climb up Quarry mountain and beyond to Cow creek (mile
35) was half dirt road climb followed by nice singletrack. Into Cow Creek I
felt a few stomach rumblings like lower GI but nothing feeling like the stomach
was turning off. Basit was there to crew, I quickly got out, and stopped to
relieve myself a mile later, surprisingly having some diarrhea and lower GI
cramps. <span style="mso-spacerun: yes;"> </span>I didn’t feel like eating
thereafter, and this was a bad sign.<span style="mso-spacerun: yes;"> </span>I
felt the pace slow, and tried to sip my Vitargo and water but it just didn’t go
in. I tried a banana I’d grabbed from Basit but that was not going to go down
either.<span style="mso-spacerun: yes;"> </span>I decided to walk the pace fast
to get things under control.<span style="mso-spacerun: yes;"> </span>I walked
the hill and ran the flats as the trail climbed gradually again, and then saw Schlarb
just behind, shirt off and looking ripped as usual. He passed, and then Meltzer
and Josh Arthur seconds behind.<span style="mso-spacerun: yes;"> </span>I felt
energy flagging, but kept the hike going all the way back to Olympic, being
passed by 7 guys and finally the women’s leader Michelle Yates on the descent
portion of the loop.</div>
<div class="MsoNormal">
Into Olympia
things weren’t good.<span style="mso-spacerun: yes;"> </span>I had a talk with
Basit, and walked through the aid station looking for something palatable. The
Coke looked okay, so I sipped it and talked with Basit. I wasn’t close to
dropping.<span style="mso-spacerun: yes;"> </span>I felt drained, but knew I
could push back up the hill to Fish Creek.<span style="mso-spacerun: yes;">
</span>With water and Coke I jogged out of the aid, and Roch Horton kindly
jogged with me for five minutes giving me advice. Those words of encouragement
energized me and I pushed along up the four miles, gradually feeling better.
Tim Olsen was just ahead as it was getting dark on the road, and as we climbed
I felt better and better and kept him close.</div>
<div class="MsoNormal">
At Fish Creek, Basit gave me my <a href="http://blackdiamondequipment.com/en/headlamps-and-lanterns">Black Diamond</a> mega- lighting
rig (aka “BD Polar-Icon model: -<span style="mso-spacerun: yes;"> </span>the “Rocho-Roch
Horton Vision Retina burner head and waist light combo”) and I was recharged. <span style="mso-spacerun: yes;"> </span>I was in 12<sup>th</sup> place or so, I knew I
had work to do and was charging. <span style="mso-spacerun: yes;"> </span>I felt fine
with the stomach rebounded and legs rejuvenated.<span style="mso-spacerun: yes;"> </span>On the long 3000 foot climb up Fish I soon passed
Paul Terranova and the two Tarahumaras, and then Michelle Yates with her bear
bell ringing into the night.<span style="mso-spacerun: yes;"> </span>Into Long Lake
#2 mile 52.2, I came out and soon passed Tim Olsen, then Jesse Haymes, on the
long dirt road at 10000 feet. At Summit
Lake I heard tell that
Iron Stomach Man <a href="http://www.gobroncobilly.com/">Jeff Browning</a> was just 7 minutes ahead.<span style="mso-spacerun: yes;"> </span>I knew I was pushing the pace to catch these
guys, but had little choice given the time I’d lost.<span style="mso-spacerun: yes;"> </span>I was in 5<sup>th</sup> place at this time.
The long 7.5 mile descent to Dry
Lake was fast on dirt
road, and could see Jeff close to the DL aid in the dark ahead as he has the
same mega-light that I do.<span style="mso-spacerun: yes;"> </span>He picked up
pace on seeing me, and we came in close together, meeting our crews. <a href="http://irunfar.com/">Bryon Powell</a>, maybe you’ve heard of him?, did some quick mental calculus and said I’d
been making up five minutes per section on the leaders. This meant I’d win if I
kept the pace, and I felt I could at this mile 65. </div>
<div class="MsoNormal">
The remaining descent to the “Nick Clark” aid station, I
passed Jeff exchanging pleasantries and felt fine, but it was cold and a shower
was soon to come.<span style="mso-spacerun: yes;"> </span>In 4<sup>th</sup> now,
I passed Jason, Karl a few minutes later, Josh Arthur, all coming back up from
the turnaround. I hit Nick Clark (Spring Creek aid, but Nick was there, which
trumps any naming system) aid mile 69.8 and Jeff was right behind. <span style="mso-spacerun: yes;"> </span>I felt good on the climb back up, and it showered
and blew wind, cooling things off significantly.<span style="mso-spacerun: yes;"> </span>At DL #2, mile 74.3, Basit was awesome
getting me set up in warm long sleeves and recharged, but coming out I could
see Jeff on the ascent as he’d left just before me, but I couldn’t muster any
gas.<span style="mso-spacerun: yes;"> </span>½ mile later, my legs went
basically dead, glycogen done/gone.</div>
<div class="MsoNormal">
I tried all the tricks I could to get it back; more Vitargo,
Ramen noodles from my bike bottle, <a href="http://www.getfein.com/">Fein caffeine</a>, but it just didn’t happen. I
walked, and walked the whole 7.5 miles back to Summit Lake
mile 81.9, and was getting very cold as the temps dropped.<span style="mso-spacerun: yes;"> </span>I knew I had nothing, had tried to rebound
hard, but I was literally swerving on the road with zero in my legs.<span style="mso-spacerun: yes;"> </span>My stomach was fine, which was a plus, but I
was toast. I got a ride out with a really nice local, game over. </div>
<div class="MsoNormal">
So, I feel I gave my best.<span style="mso-spacerun: yes;">
</span>I thought my perspective was spot on coming into the run, but something
clicked off and it didn’t happen as planned.<span style="mso-spacerun: yes;">
</span>I’ve never to my memory had GI issues in any distance race less than 100
miles, but in the last two (WS and RRR) I’ve experienced shut down at miles 25
and 30 respectively. The good news is at SD 100 I was rock solid the whole run
on a severely hot day until I got off course (partly my fault), and I have run
100 milers through with no problems overall. I was unrecovered from SD when I
toed the WS line, so that may have ended the game at WS. <span style="mso-spacerun: yes;"> </span>I’ve also raced three to seven day adventure
races as teammates used to call me “Iron Stomach” Dave. <span style="mso-spacerun: yes;"> </span>The 100 milers though; they are an
enigma.<span style="mso-spacerun: yes;"> </span>My hat is off to the ones who
have the ability, the fortitude, the stomach, the planning, the history and
persistence to run 100’s successfully year after year, in hot or cold whether
on the podium or last place.<span style="mso-spacerun: yes;"> </span>It takes
real character to finish these, and they are a long fricking way. I sure am not
going to drop this distance, as I see much success ahead, and I will figure it
out. </div>
Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com4tag:blogger.com,1999:blog-699371146826913182.post-18432525245688635742013-09-02T22:47:00.004-07:002013-09-23T15:49:48.869-07:00Pikes Peak Double 2013<!--[if gte mso 9]><xml>
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<![endif]--> I’d always wanted to run the Pikes Peak Double, but in the prior years of running Pikes (2001, 2007, 2008, 2012) my sole
focus was to win the marathon, so doubling was not an option.<span style="mso-spacerun: yes;"> </span>As the ultra years rolled by, as well as the
age group categories, it became apparent that winning Pikes marathon is not in
the cards unless there were a major snowstorm, my favorite condition to run in
(not unheard of in summer, actually).<span style="mso-spacerun: yes;">
</span>I’d had three 2<sup>nd</sup> place <span style="mso-spacerun: yes;"> </span>finishes in the past, and always finished anywhere
from 1.5 minutes back (2008) to 20 minutes or so in prior years when Matt
Carpenter raced. In all my racing years, these 2<sup>nd</sup> place finishes
were the thorn in my side, for to win Pikes marathon or Ascent means you have
access to the coveted FREE LIFETIME ENTRY. This is huge. Go online at age 80 after
winning it in your youth one week before the race and you’re in. I had dreams
of this occurrence and wanted to be eventually be the oldest to ever run Pikes
Marathon. I did not achieve and will not achieve this in all likelihood. Ouch.
Time to move on though.
<br />
<div class="MsoNormal">
Anyway, racing the Pikes Double (combined times in the 13.1
mile 8000 foot Ascent on Saturday and the 8000 up + down Marathon
on Sunday) is also a huge accomplishment. To win it would be akin to winning an
ultramarathon. The key to running best on the Double would be to be 1)
acclimate to running hard over 10000 feet, and 2) recover well between the two
races.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
Thanks to my altitude tent, I felt good over 10000 feet, as
I had been sleeping that high and training locally in Boulder up to 8500 feet.<span style="mso-spacerun: yes;"> </span>I hadn’t got down to Pikes
Peak though to train on the PP course in five years, but wasn’t
too worried about it.<span style="mso-spacerun: yes;"> </span>I know the course
pretty well already. I also felt I had excellent energy and recovery reserves
as I had been fueling consistently in training and after with Vitargo all
summer.<span style="mso-spacerun: yes;"> </span>I also hadn’t raced an ultra
since late June, so that deep ultra recovery that comes with time was present, a good thing.<span style="mso-spacerun: yes;"></span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6S0f0XuL3mv7XVXTBBiixXnHRDB6Hrph0X8NHqkWqjU0gVvOUua42xOj6qNl_20LqNDYvbisSeG24Xhv3CLSt3fJVpFUai9Q2X04tDSPspD2C0SlcDQcxpOxFqc_rm6ZOFR1b5iEAr8WL/s1600/dave+Pikes+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6S0f0XuL3mv7XVXTBBiixXnHRDB6Hrph0X8NHqkWqjU0gVvOUua42xOj6qNl_20LqNDYvbisSeG24Xhv3CLSt3fJVpFUai9Q2X04tDSPspD2C0SlcDQcxpOxFqc_rm6ZOFR1b5iEAr8WL/s320/dave+Pikes+2.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pre-race..Buzz Burrell photo</td></tr>
</tbody></table>
<div class="MsoNormal">
Day 1: The gun went off in downtown Manitou Springs and I
settle into the pace right away that I knew I could keep to the summit. There
are always a few rabbits who head off at unsustainable pace.<span style="mso-spacerun: yes;"> </span>Thanks to Matt Carpenter, the Pikes Peak races have data and generators to help one
figure their pace and splits and compare it to prior years. (<a href="http://www.skyrunner.com/search/find.asp?Last=Mackey&Mi=J&First=Dave">http://www.skyrunner.com/search/find.asp?Last=Mackey&Mi=J&First=Dave</a>)<span style="mso-spacerun: yes;"> </span>I knew that if I was in 20<sup>th</sup> place
on Ascent day by the end of Ruxton
street mile 1.5, I reckoned to be fine by the
summit as runners peeled off the pace. The end of Ruxton just before hitting
dirt single track is the hardest part of the whole Ascent, as the pitch of Barr
trail all the way to the Sixteen Golden Stairs just below the summit is
actually very runnable.<span style="mso-spacerun: yes;"> </span>This is why road
runners can run well there and why leg speed is an important part of Pikes
training. The uninitiated Pikes runners are intimidated, but once they get on
the course it can be quite fun. There are actually sections midway through the
Ascent where elites run 6 minute miles or faster, as it is flat before the Barr
Camp midpoint. </div>
<div class="MsoNormal">
As said, I felt in control, but had never run only the
Ascent race; in the past I could make up time on the Marathon
descent second half.<span style="mso-spacerun: yes;"> </span>I thought I had a 2
hour 35 minute ascent<span style="mso-spacerun: yes;"> </span>in me, but I knew
it all came down to the final 3 miles over 12000 feet from the “A-Frame”; above
this landmark, a 13 minute mile is a difficult task up there.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
Coming off the W’s, the many switchback section in the first
few miles, one is tempted to push the pace. I held back though, and found
myself already passing several rabbits. It is rare in the PP ascent where one
“blasts past a runner”, it is a slow grind to catch, and then a mile or two
later you finally have the person out of sight. But even then it is easy to be
re-passed as you climb through the five or six ecosystems of the mountain and
your energy levels. </div>
<div class="MsoNormal">
My Barr Camp split, mile 8 at 10200 feet, was 1:16.<span style="mso-spacerun: yes;"> </span>Traditionally you can double this time and
that will be your total Ascent, so I knew I was close to 2:30 pace.. if you
have it in you to a decent pace over 12000 feet! Good luck. I was happy with
this split but knew I’d run faster in the past and had my work cut out for me
But as I climbed past Barr camp the trail gets relatively technical with off
steps on large and small boulders, which I love as I am good at it compared to
most runners. </div>
<div class="MsoNormal">
I found myself racing the Ascent close to a triathlete
fellow named Brian who made it verbally clear he also was running the Double.
So be it. I didn’t tell him I also racing the Double, and we found ourselves in
6<sup>th</sup> and 7<sup>th</sup> place as approached the summit finish. I
tried to hang on to him but didn’t have it in me as he put two minutes on me to
the summit.<span style="mso-spacerun: yes;"> </span>I crossed the line, got
tackled by my daughter, and instantly had a bronchospasm that lasted 5
minutes.<span style="mso-spacerun: yes;"> </span>It was worth it though, as a
daughter’s love is like no other, and I finished 7<sup>th</sup> place in
2:34:17. Not an Ascent PR, but only 7 minutes off the podium. I quickly had
three scoops of Vitargo and an almond butt and jelly sandwich, and spent the
next couple hours with friends and kids on the summit, feeling very comfortable
recovering at 14100 feet. Based on this, I thought I’d have a good day next day
in the Marathon.<span style="mso-spacerun: yes;"> </span>Triathlete Brian had a lead on me though, but
said at the summit he was terrible at downhills for the Marathon
next day. </div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguZ1tJETIiZK1NgSh26mJ3E1GY3z2Mis97GSJu2nODHVEqOOAKzjcnN1DM9aViWy46SGsadDRaof7KYmrX3fzzzOpR5fKFUTF41fAzPBgu0r_VdsYDBg0QFs0q1CmaQuDv41fmMPDqhPyP/s1600/Dave+Ascent+finish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguZ1tJETIiZK1NgSh26mJ3E1GY3z2Mis97GSJu2nODHVEqOOAKzjcnN1DM9aViWy46SGsadDRaof7KYmrX3fzzzOpR5fKFUTF41fAzPBgu0r_VdsYDBg0QFs0q1CmaQuDv41fmMPDqhPyP/s320/Dave+Ascent+finish.jpg" height="222" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not looking as good as I felt</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_98e1VTTxSsrTfmArxzXfDEFZkpxW0rr-HT-UyCUo54ZBtyXODLFu7tY_2SUmq1h3DBmmPgoG9PtEeV1Fvp9_kYrBjD0tZFfbwpB2IaHicBu14Y7ofIO_Iib4uqyFOA4KmkDVHBhhahaq/s1600/dave+Pikes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_98e1VTTxSsrTfmArxzXfDEFZkpxW0rr-HT-UyCUo54ZBtyXODLFu7tY_2SUmq1h3DBmmPgoG9PtEeV1Fvp9_kYrBjD0tZFfbwpB2IaHicBu14Y7ofIO_Iib4uqyFOA4KmkDVHBhhahaq/s320/dave+Pikes.jpg" height="320" width="212" /></a></div>
<br />
<div class="MsoNormal">
Day 2: After an easy 200 meter warmup, the gun goes off and
the Marathon started. I didn’t feel sore
heading up Ruxton again, but rather a mild fatigue in my lateral quads and
glutes from the Ascent. I knew pacing would be even more important, and focused
on 80% effort.<span style="mso-spacerun: yes;"> </span>I used the same fueling
strategy as the Ascent; 400 calories of Vitargo on wakening, an energy bar, and
400 more calories 30 minutes before the race.<span style="mso-spacerun: yes;">
</span>I also carried a hand bike bottle of Vitargo with me until I ran out
half way up, to refill it at the top thanks to Buzz Burrell’s handoff of a
fresh full bottle.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
The marathon actually was more competitive than the Ascent,
because it was the USATF trail marathon championships. There were some super
fast Coloradans with US Mt team resumes, Japanese, Basque, and other
internationals because it was also part of the World Skyrunner series. Damn. I
paced about the same as the Ascent, and surprisingly found myself in the same
position and pace as the day before. Cool. I also was right near Tri Brian, and
as we ascended through the Ws, and then recognized Tim Hola, a strong Colorado runner. We were
close to each other getting up near Barr Camp, and as we passed through I was
happy to see my split was only one minute slower than yesterday. I was happy
about this as I wasn’t killing myself to maintain the pace, and as we passed
Barr Camp, I left the guys and found myself reeling in more runners. I had
drank my Vitargo by mile 5, and had to refill with the stuff at the aid
stations, and made sure I was constantly swigging, as it was a warm day even
over 10000 feet. I knew I’d gained an advantage over the other guys, because I
rarely saw them touch their fuel or drink except for a cup here and there at
aid stations. This paid off huge as I passed the Basque runners and their Buff
sponsor uniforms through A Frame 12000 feet.<span style="mso-spacerun: yes;">
</span>With two miles to go though, I had to stop behind a boulder to poop,
which I hate to do up there, and lost 90 seconds, only to be passed by the
Basques. I quickly repassed them, and with one mile to the summit the first
marathon guys who’d summited came down past me on the return trip.<span style="mso-spacerun: yes;"> </span>A Japanese runner, and eventual winner Touru Miyahara, and four other guys blew by
down the hill including past PPM winner Galen Burrell and D1 runner 24 year old
Cameron Clayton, who was only one minute ahead of me by the summit. </div>
<div class="MsoNormal">
I hit the summit in surprising 2:37, got my fresh bottle
from Buzz, and started working the downhill, my favorite part of racing. My
descent PR was 1:20, which used to be close to top 15 all time on Pikes. I
thought I could come close to this and thought I’d catch a few of these guys ahead.
Running down the PPM is no easy task, it’s fast, and there are several hundred
runners coming up who are supposed to yield to you, but doesn’t always happen.
At A Fram I was told 30 seconds unbtil Cameron Clayton, so I knew I was gaining
time. Barr Camp came by quick, and was told I had a minute til Cameron, and was
surprised. After BC, I found the flats to be a challenge to keep the leg
turnover, and with 5 miles to go, I wasn’t sure I’d catch him or anyone else
unless they blew up.</div>
<div class="MsoNormal">
Into the W’s with 3 miles to go, I worked hard as the 90 degree
heat set in. Looking back with 2 to go, I saw a runner two switch backs up
charging on me. I swore and dug deep pounding down the trail as I could hear
his footsteps behind me. Luckily I increased pace and the steps faded away as
the pavement mile to the finish started. I didn’t look back though and cruised
into town, in 6<sup>th</sup> place overall in a moderate time of 4:02.</div>
<div class="MsoNormal">
Not a PR by a long shot, but the mission was accomplished in
winning the Double in one of the fastest times, and I was able to bounce back
in stage race fashion.</div>
<div class="MsoNormal">
I’d recommend the Double to anyone silly enough to try it,
but be ready to hurt on that Descent on Day 2! </div>
<div class="MsoNormal">
Thanks to <a href="http://hokaoneone.com/">Hoka One One</a> for mega cushioning recovery, <a href="http://injinji.com/">Injinji </a>for zero blisters and comfort ( I wore the same pair of Injinji's back to back days), <a href="http://www.florahealth.com/product_categories_usa.cfm?category_id=6&prod_id=261">Udo's Oil </a>for my daily three tablespoons, <a href="http://www.genr8speed.com/">Vitargo S2</a> fuel, <a href="http://www.hypoxico.com/">Hypoxico</a> air, and <a href="http://www.julbousa.com/">Julbo</a> USA shades.</div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgfwBUg_XA54B9QRCTKPN4o-iaTC5R8inQOi2colc1TdXNy-6xLWn1pucktD8zDUUCLMOrhNxLIKHRlpYqZfVDh6Upumpc16HVoTcLkjRe2CsQ9WZ4RiQlcdTIfjvT0T86j3j7aMw-hUah/s1600/Nancy+Hobbs+image.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgfwBUg_XA54B9QRCTKPN4o-iaTC5R8inQOi2colc1TdXNy-6xLWn1pucktD8zDUUCLMOrhNxLIKHRlpYqZfVDh6Upumpc16HVoTcLkjRe2CsQ9WZ4RiQlcdTIfjvT0T86j3j7aMw-hUah/s320/Nancy+Hobbs+image.jpg" height="320" width="214" /></a></td></tr>
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Last turn to the PP Marathon finish (Nancy Hobbs photo)</div>
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Post race video about Vitargo usage during a post- Pikes Boulder training run </div>
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Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com3tag:blogger.com,1999:blog-699371146826913182.post-50161570329956463702012-07-28T18:57:00.004-07:002012-07-28T18:57:56.174-07:00New Vitargo Video<div class="separator" style="clear: both; text-align: center;">
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I just spent the last month working a clinical rotation in Las Vegas, based in a few hospitals. Great time to run less mileage and recover from Western States, but it was very difficult to be away from my family. So happy to be home now. I am not a big Vegas kind of guy, but the few half days I could get out to run I had a few good jaunts up the local Frenchman peak near where I lived in Northeast Vegas. The biggest running highlight was a loop over Mt Charleston (basically "little Switzerland"), and a couple short sessions in Red Rocks.<br />
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Since it was Vegas, there were many medical cases directly related to the way people "experiment" out there.. we will leave it at that..<br />
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Not too much new info on Vitargo usage, but what I did learn at Western States is that I could stay hydrated with 5 scoops per bottle. Hope you enjoy the toy selection as a backdrop...<br />
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<br />Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com55tag:blogger.com,1999:blog-699371146826913182.post-10598753129188821302012-07-02T09:24:00.001-07:002012-07-02T09:24:40.078-07:00<div class="separator" style="clear: both; text-align: center;">
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<b>2012 Western States 100.. one for the ages</b></div>
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The dirt road along the American River.. just before Rucky Chucky Crossing. (Galen Burrell footage)</div>
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What an awesome race last weekend. I'd told myself going into it that my primary goal was to make the 100 mile running experience as fun as possible. Given the unseasonably cool weather, my expectations were met by simply having a blast out there, except for maybe 10 miles of grinding around mile 30 and 90. I wish I had time for a race report, but <a href="http://galengray.wordpress.com/">Galen Burrell</a> and <a href="http://rickeygates.com/">Rickey Gates</a>, my stellar pacers, took some fine footage. </div>
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Rucky Chucky Crossing, mile 78..feeling good</div>
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The best single track section of Cal Street, if not the whole race.. mile 74 or so..</div>
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The Bondi B in action (<a href="http://timothyallenolson.wordpress.com/">Tim Olsen</a>, new WS 100 record holder, wrote: "Next thing we knew, Mackey makes a Killian move up on the bank and goes
screaming down the trail, as someone muttered, “Time to Fly,” which
cracked us all up as Mackey’s Hokas went bombing down the hill.")<br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/X4EeeweODPA?feature=player_embedded' frameborder='0'></iframe></div>
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As far as fueling, I found my magic <a href="http://www.genr8speed.com/endurance/vitargo.php">Vitargo </a>formulation to be 5 scoops of Vitargo per water bottle (4 plain unflavored with 1 flavored (ie Grape or Tropical punch). Thus made it very easy to mix the morning of the race, without having to use a blender.</div>
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1) Fill bottle half with water, pour in one scoop. Shake vigorously . Add another scoop. Shake</div>
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2) Add a couple more ounces of water and a scoop. Shake. Add one more scoop.. shake.</div>
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3) This is 4 scoops now and you are getting close to a gel.. Add a bit more water and the last scoop gradually. With the right vigorous shaking the gel/drink like mix will form. Just be sure to shake immediately when adding scoops. 5 scoops= 700 calories.</div>
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I carried 2 bottles most of the first half of the race, with a few short sections of one bottle. I also ate some real food (ie PBJ and bananas), but ate no commercial gels at all. 80% of my calories were from Vitargo, about 10% from PBJ, and 10% from bananas and a couple handfuls of chips.</div>
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Rickey Gates photos below. Rickey won the Montrail 6K Uphill the day before the WS 100, followed in 2nd place by my other pacer, Galen Burrell. I felt obligated to be the first to the top of Squaw in my165K race, felt fine with the altitude and weather, so I didnt disappoint. Sorry I couldnt win my race though, guys. I really tried.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZCndkd6rShPp4g1eo2b8uL3e2hWpmkiMbbcuTZ4SlLSSPNBYhevTugFWLXeHTgjB1B-9YPxH7f1vxkou4BOlFB53nHYc9PBSIf1d32gx1PSx3jEj175o7ylDVi2UGHOs3X5XY3yrvfpuF/s1600/IMG_3390.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZCndkd6rShPp4g1eo2b8uL3e2hWpmkiMbbcuTZ4SlLSSPNBYhevTugFWLXeHTgjB1B-9YPxH7f1vxkou4BOlFB53nHYc9PBSIf1d32gx1PSx3jEj175o7ylDVi2UGHOs3X5XY3yrvfpuF/s320/IMG_3390.jpg" width="213" /></a></div>
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Galen kept me in smiles on Cal Street </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-tZk2kJ0Ur_5bhFt9CjR8wwCPmIo1EAwHIUOFmhqI6E2NmGFOberkoRRkauu45gi_7Glts3_l-QwEZbpBAelOc88kp5VsdpvReMYluEbbVZmYeCos7IlDX2xK-nqZ6mbuI-ygdZG-Xe-g/s1600/IMG_3462.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-tZk2kJ0Ur_5bhFt9CjR8wwCPmIo1EAwHIUOFmhqI6E2NmGFOberkoRRkauu45gi_7Glts3_l-QwEZbpBAelOc88kp5VsdpvReMYluEbbVZmYeCos7IlDX2xK-nqZ6mbuI-ygdZG-Xe-g/s320/IMG_3462.jpg" width="320" /></a></div>
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Tom Lyons: the best crew guy in the world has crewed me 4 times at WS 100 now. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixTWgmmBZpOk15o8_LJW7HOkX2z4yl2W-T2e3C8qUECOzSZp_hRdxk_wPy5lTRaDdE-2uj953Jp3qpjHfrTwCbNuWTmA_Q94JNvwprhIpcg-B5EJ-ZH9KP91hKiuCgxWtNRyBk6Kx8g8MB/s1600/IMG_3535.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixTWgmmBZpOk15o8_LJW7HOkX2z4yl2W-T2e3C8qUECOzSZp_hRdxk_wPy5lTRaDdE-2uj953Jp3qpjHfrTwCbNuWTmA_Q94JNvwprhIpcg-B5EJ-ZH9KP91hKiuCgxWtNRyBk6Kx8g8MB/s320/IMG_3535.jpg" width="213" /></a></div>
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Thank you Tom, Rickey, Galen, Mark Richtman, and Jed Tukman, Russell and the Injinji crew for housing me and good bonding (and Tom had a couple other folks helped him crew here and there that I didn't even see). Thanks Vitargo for the endless energy, <a href="http://injinji.com/">Injinji </a>for keeping me comfy underfoot, <a href="http://www.hokaoneone.com/en/">Hoka </a>for generalized elevation in all my running, and <a href="http://udoerasmus.com/products/oil_blend_en.htm">Udos </a>for quicker recovery. Congratulations to Tim and Ellie Greenwood on their records, and to all who tried this massive accomplishment.</div>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com21tag:blogger.com,1999:blog-699371146826913182.post-84856391834615938102012-06-11T21:16:00.005-07:002012-06-11T21:34:49.798-07:00DQ-ipsea<br />
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<b>The Legendary Annual
102<sup>nd</sup> DQ-ipsea Race</b></div>
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Lights are on, no one's home.. <a href="http://galengray.wordpress.com/">Galen Burrell photo</a></div>
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Slipped away this past weekend to the Marin area for the
<a href="http://www.dipsea.org/">Dipsea race</a>, a legendary 7.8 mile mountain trail race which goes from Mill Valley to
Stinson Beach over a couple of significant climbs. (A must read.. Barry Spitz’s
“Dipsea: The Greatest Race”..<a href="http://www.dipseabook.com/">http://www.dipseabook.com/</a>.
Barry signed my copy this past weekend, dedicated to my kids in hopes they
experience the run someday) Over a
thousand people run this handicapped race, meaning that the starts are staged
so that, in theory, everyone crosses the finish at the same time. Well the
system is flawed and favors the old and the very young, with a one 25 year-old
who gets 4<sup>th</sup> or 5<sup>th</sup> each year, but almost without
exception these days an older folk or young girl wins the race with their
significant head start. I love this format, as it reinforces in all who love
trail running that it truly should be a life-long sport, and even the extremes
of the spectrum should have a taste of competition and chance at the W. </div>
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I had never even witnessed the Dipsea, but all my Marin
trail running friends raved about the race. I picked up my bib Saturday
afternoon, had a burrito with Rickey Gates and Galen and Kristin Burrell (and
baby Autumn), and spent the evening with the Fitzpatrick family. Tim
Fitzpatrick noticed I’d been given the wrong bib number, and the small print
name at the bottom of some other guy indicated indeed he was correct. No
worries though, the next morning at the race start I went to check in and got
my “correct” bib number. Noting my wave start on my bib as the U wave, Tim
mentioned that he’d missed his start in the past times he’d run Dipsea.. me, I
would never do that, I told myself. </div>
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The starts went off, with Barry Spitz announcing runners
from each wave. The 75 year olds with 6 year olds went first with their
handicapped 30 or so roughly minute head start, then each minute another wave
would go off.. 65 year olds with 10 year olds, 55 year olds with 15 year olds,
etc etc until the last wave of “scratch” wave, meaning 25 year old men. It was
real cool and inspiring to see the older folks and an 8 year old girl being
recognized as past champions, yet intimidating in the gap that would have to be
made up to catch them. The crowd of hundreds in downtown Mill Vally roared with
each announcement in this race which has defined Northern
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My wave was to start 2 minutes before the scratch wave.. not
really much of a head-start.. and as
Barry called the U wave into the start corral, I misheard this as the U runners
should be behind the current start wave.. I climbed the orange fence into the
guys my age, and looked at the bibs next to me.. W! The gun had gone off with
the U’s about 30 seconds before, and I quickly scurried off to start my race
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Up the 700 or so steps of the first climb, I had never
called out “on your left” as many times in that race as I tried to make up my
lost time. Passing is really har in this race as runners are three abreast on
the 700 or so stairs, and all single track after that through thick forest of
brush and poison oak. The race is an open race, so you can short cut in
designated places, if you know where to go, so the locals are favored for sure
in the dozens of ways they can cut minutes from your total time. I knew most of
the good short cuts, and used them as needed, and I was always feeling in
control of my own private pain cave, pushing hard as an ultrarunner can but always feeling like I could do it all day.
Over into Muir Woods, the effort increased for the 1200 foot climb to the hill
they call Cardiac, passing always but never being passed, all classes of age
groups and sexes who’d started before me finally coming in sight of legendary Colorado runner, Andy
Ames at the top of the climb Cardiac. Kim Gaylord handed me my <a href="http://www.genr8speed.com/endurance/vitargo.php">Vitargo </a>gel
flask at the top, refueled quickly, and
passed Andy on the Swoop shortcut, until I saw <a href="http://realendurance.com/">Gary Wang</a> taking photos. Gary said I was 15<sup>th</sup>,
and with only 2 miles left in the race with no one in sign on this super techy
downhill through the Ewok forest I thought there was no way I’d catch them all.
The next bridge in the woods had crowds cheering who said I was 8<sup>th</sup>,
so being corrected in my placing I pushed hard up the “Insult” hill and passed
three runners in succession.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib7BpuCNpLeO4SnU3y97knJW3iogs4ztxWw_W8nXWUnpEpBabo9p6wKdTrvDPc3TmvBIV0iYw3XLdHS5b9ynzq_kQ3hyphenhyphenf7K9RV-eXzRpCE3u35hI5eeMHvgxlwxJp4_nfUKg2HGX_zEiEi/s1600/Gary+Wang+Dipsea+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="398" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib7BpuCNpLeO4SnU3y97knJW3iogs4ztxWw_W8nXWUnpEpBabo9p6wKdTrvDPc3TmvBIV0iYw3XLdHS5b9ynzq_kQ3hyphenhyphenf7K9RV-eXzRpCE3u35hI5eeMHvgxlwxJp4_nfUKg2HGX_zEiEi/s400/Gary+Wang+Dipsea+1.JPG" width="400" /></a></div>
<div style="text-align: center;">
The dreaded Dipsea downhills..Gary Wang photos</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio_g_hcbcg1IVXp5voZXW69rJ1j_DvD-mRleY5N1COSvVrugF_UvzRxW0PI0msaxmzJ8khkeZbZUcdl3Njsi8RXcWUmeHsJ9qzAWsnbWhRAqnibL8i7EEbyHR3_sJXILucvChl5AMMCLf9/s1600/Gary+Wang+Dipsea+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio_g_hcbcg1IVXp5voZXW69rJ1j_DvD-mRleY5N1COSvVrugF_UvzRxW0PI0msaxmzJ8khkeZbZUcdl3Njsi8RXcWUmeHsJ9qzAWsnbWhRAqnibL8i7EEbyHR3_sJXILucvChl5AMMCLf9/s400/Gary+Wang+Dipsea+2.JPG" width="400" /></a></div>
<div style="text-align: center;">
The <a href="http://hokaoneone.com/">Hoka Bondi B</a> and <a href="http://injinji.com/">Injinji socks</a> doing their job right.<br />
<br /></div>
</div>
<div class="MsoNormal">
The last section, if you use the short cuts, which almost
everyone does, puts you on the Panoramic highway for a 100 meter bit, hearing
footsteps behind me, I saw the super fast 55 year old local just ahead of me,
and both were motoring. Jumping off the hwy to another shortcut in the brush,
heard more Ewoks laughing, and I crashed down it and passed him too
aggressively.. I think he cursed me as I bumped him, then took as super sharp
right turn back onto the Dipsea and one of the Ewoks tripped me on the trail,
obviously pissed at me. Getting up, I
saw the 55 year old Marin legend Brian Pilcher had found a short cut and as now 30 feet in front of
me with the 25 year old who had joined him just ahead. I motored, passed Brian,
and gunned to try to make up 17 year age gap just ahead of me. It was not to
be.</div>
<div class="MsoNormal">
Into Stinson
Beach finish of
thousands, I held me head high as I came in 5<sup>th</sup> place is just over
52 minutes, high enough in the standings to place and score a big silver Dipsea
cup at the awards. I was really happy, as the 72 year old winner had come in a
few minutes earlier and there was no way anyone was going to catch that mutant.
Diana Fitzpatrick was third, and with my placing the Tamalpans would take the
team title… <i style="mso-bidi-font-style: normal;">or so I thought.</i></div>
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After two hours of watching finishers come in and chatting
and having fun, Lisa Jhung, walked to the beach, cooled down run in the sand,
swam , etc. Life was good. </div>
<div class="MsoNormal">
I had a flight that I needed to catch though and headed back
to the finish and wards area. Seeing Victor Ballesteros, I said hi and he asked
why I’d started my race early, as he and I are the same age, and he’d started
three minutes behind me. <i style="mso-bidi-font-style: normal;">Huh?</i> I pulled my bib out and showed him the U
wave.. his wave was W though. On this I saw Tim Fitzpatrick walk up, who
proceeded to push me straight off my cloud. He pointed to the fine print name
on my bib number (my <i style="mso-bidi-font-style: normal;">second</i> bib
number given to me).. the name was not mine.</div>
<div class="MsoNormal">
Doh! Not only had I FUBAR’ed the starting gun once, I’d <i style="mso-bidi-font-style: normal;">twice</i> gotten the wrong bib handed to
me.. and I’d failed to check the name on the bib <i style="mso-bidi-font-style: normal;">twice</i>.. What’s the saying.. Fool me once.. but fool Dave <i style="mso-bidi-font-style: normal;">five</i> times and he will still be standing
there like a jackass.</div>
<div class="MsoNormal">
I really had to get to Mill Valley
to get to the airport, so left it in Tim’s kind hands to deal with the race
director to decipher this mess. </div>
<div class="MsoNormal">
Today I found out I was DQ’ed from the standings, which is
all fine as far as I am concerned.. I deserve it! I still had a fun time chasing old
ladies in the woods, got a great work out doing it, and will come back some
year for this classic to get my ass handed to me. I am also going to hire one
of the local Mill
Valley kindergarten five year olds to
read my bib name and start wave letter to me, and point me in the right direction when the gun goes off.<br />
<br />
Aftermath and sequelae here.. the "black shirt" is a big deal if you get top 35<br />
<a href="http://www.marinij.com/dipsea/ci_20828694/pastalka-grabs-final-black-shirt-after-disqualification">http://www.marinij.com/dipsea/ci_20828694/pastalka-grabs-final-black-shirt-after-disqualification</a><br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihv7ILz_c1B9Z-_YcvXRVeAHTo9DOAynswYO9Ddfxz4GfLxE7FD473Ciu_keZNFJL12R5R8dWSONKFiiPCskyIrHzCE0GdBAdkWUvNyNjR6mNBz0Rnf4T-u5FRMnRoe8vpd6kL_v_8LrU-/s1600/Hans+schmid.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihv7ILz_c1B9Z-_YcvXRVeAHTo9DOAynswYO9Ddfxz4GfLxE7FD473Ciu_keZNFJL12R5R8dWSONKFiiPCskyIrHzCE0GdBAdkWUvNyNjR6mNBz0Rnf4T-u5FRMnRoe8vpd6kL_v_8LrU-/s400/Hans+schmid.jpeg" width="400" /></a></div>
<div style="text-align: center;">
Smart man who knows how to read bibs.. Hans Schmid, 71 year old winner and 40 minute 10K road runner. Mill Valley Patch photo.</div>
<br />
Hans Schmid's story here<br />
<a href="http://blogs.kqed.org/newsfix/2012/06/11/dipsea-race-winner-sets-age-record/">http://blogs.kqed.org/newsfix/2012/06/11/dipsea-race-winner-sets-age-record/</a><br />
Rickey Gates' awesome photos<br />
<a href="http://rickeygates.com/102nd-dipsea-race/">http://rickeygates.com/102nd-dipsea-race/</a><br />
Boulderite Lisa Jhung will write fine Dipsea prose here in the next couple days<br />
<a href="http://www.runnersworld.com/cda/microsite/0,8032,s6-238-511-0-0,00.html">http://www.runnersworld.com/cda/microsite/0,8032,s6-238-511-0-0,00.html</a><br />
<br />
<br /></div>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com8tag:blogger.com,1999:blog-699371146826913182.post-65436683496536889022012-04-01T12:50:00.018-07:002012-04-01T17:40:27.751-07:00Vitargo Gel, Chuckanut 50K, and the Boulder Spring Half<div style="text-align: center;">Since two weekends ago, I’ve raced two races so here are a couple quick write ups. Th<span style="text-decoration: underline;">e </span><a href="http://web.me.com/krissymoehl/Chuckanut_50k/Welcome.html">Chuckanut 50k</a> is probably distant in everyone’s memory, but for the locals here in Boulder, this morning's Boulder Spring Half was finished only a few hours ago.<br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhviW85GH12KsEQ_voF4lK_zO38P2_jS6xktKAtiqyMn8UYKIjM_xAkYXsOFcMqnr437jZj1_CtB27Ssq7GFM2sRZBDmJm8ZCqAIx28xRK1OPeBZUtw2yBhZIYdnDyKegIQSbeJKg-ee6fc/s1600/Chuckanut-50K-2012Chuckanut-M.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhviW85GH12KsEQ_voF4lK_zO38P2_jS6xktKAtiqyMn8UYKIjM_xAkYXsOFcMqnr437jZj1_CtB27Ssq7GFM2sRZBDmJm8ZCqAIx28xRK1OPeBZUtw2yBhZIYdnDyKegIQSbeJKg-ee6fc/s400/Chuckanut-50K-2012Chuckanut-M.jpg" alt="" id="BLOGGER_PHOTO_ID_5726536772339834722" border="0" /></a></div><div style="text-align: center;">Chuckanut.. Michael Lebowitz photo<br /></div><p class="MsoNormal">Chuckanut had been on my radar for years, knowing many racers who’d gone up over that time raving about it. My pal Bryan Dayton was the first of many to recommend it, but it hadn’t quite been in my wheelhouse of 50 milers and 100ks, so it got backburnered until now. This year the competition was hot with a bunch of road marathoners going up against ultra, so<span style=""> </span>I couldn’t resist, even though I knew I would likely get torched.<span style=""> </span>Turns out it rained hard and snowed, putting a mild cooling effect on the competition. I woke up Saturday morning to rain and snow, and was psyched to the technical footing games at hand. Fellow Bay Area hotel mates <a href="http://www.ultrarunning.com/ultra/features/news/gellin-stewart-set-record.shtml">Gary Gellin</a>, <a href="http://fartherfaster.blogspot.com/2012/03/chuckanut-50k-another-comfort-zone.html">Jean Pommier</a>, and a fine gang of folks kindly gave me a ride to the start, checked in, and we were off in the rain. </p> <p class="MsoNormal">The first 10k of somewhat flat crushed gravel path must have taken it out of me, as by the time we hit the singletrack I started dogging it up the rolling climbing singletrack. The first third of the race was kind of a blur as couldn’t quite accelerate the climbs. I knew the lack of recent speedwork was the cause, and settled in to try to find a groove. . Apparently I wasn’t the only one having an off day, as I surprisingly passed Mike Wolfe in about 15<sup>th</sup> place. Fortunately for me, the rest of the race I rebounded as I once again kept fueling with <a href="http://www.facebook.com/genr8endurance">Vitargo </a>and felt stronger as the race progressed (oh no.. now 50k is "short" for me), passing soon to be daddy <a href="http://timothyallenolson.wordpress.com/">Tim Olsen</a> (will he now race faster? I think so) and other guys all the way to the finish. <span style=""> </span>The snow was wet and sloppy, making for fun sliding and splashing the rest of the race. This is the stuff I run for, and the nastier the better, and I tried to use it to my advantage. The Chuckanut Ridge trail was super fun rolly singletrack roots and rock, and my choice of the <a href="http://www.boulderrunningcompany.com/men/hoka-one-one-bondi-b-men.html">Bondi B</a> was a good one. Even though the tread on the Bondi is minimal, I had no problem on the snow and mud.<br /></p> <p class="MsoNormal">Coming up<span style=""> </span>the last of the steep snowy climb of Chinscraper trail in 6<sup>th</sup> place, I looked back and saw two guys close behind and gunned it to the top. This was the steepest grade of the course, actually hand over hand in the snow; I was glad I’d thrown a one pair of <a href="http://www.injinji.com/">Injinji </a>on feet <i style="">and</i> one on hands for warmth. </p> <p class="MsoNormal">The 1600’ descent was all on dirt and snow road back to the 10k fast section to finish, and one guy was right behind, pushing hard the whole way. I couldn’t go any faster, but knew my energy was high and he or anyone behind would have work to do to pass me. Hitting the last aid and the feared 10k, I didn’t look back and just tried to focus on turnover. Just then, the sound we all fear of footsteps slapping came up from behind. <a href="http://ultrasignup.com/results_participant.aspx?fname=Jim&lname=Rebenack&age=27">Jim Rebenack</a>, who had run solid at the Golden Gate 50K, put on a spurt and passed me and put a quick 10 seconds on me. I then made the dreaded mistake of looking back and seeing Tim Olsen and three others only 20 seconds back. I decided that moment was do or die, and I was not going to finish any lower than 7<sup>th</sup>, and maybe even higher even though no one was in sight far ahead. I put a surge on to pass Jim, hoping this would slightly demoralize him temporarily, and pushed best I could.<span style=""> </span>Just then a runner I hadn't seen before came out of nowhere with a pacer, and I guessed he was not in the race given the race rules. He then proceeded to get a drink from a crew a half mile ahead and drop his pacer off. I was more than ticked off at this as I realized he was in the race, and tried my best to catch him, but he pulled ahead. I felt this was very poor form, as he was the only one running without a hand bottle in this 6<sup>th</sup> through 13<sup>th</sup> position of guys, had obviously been running with crew help, and didn’t even respect the efforts the five or so other guys in his immediate viscinity in such a tight race, but just cruised on by.</p>Into the final mile, I recognized <a href="http://www.runningthroughmountains.com/">Jason Louttit</a> up ahead, who’d gone out fast. I really respect his spirit and aggressive race style though (which he used at <a href="http://davemackey.blogspot.com/2011/04/american-river-50-race-report.html">AR 50</a> last year) , and congratulated him on his effort as I passed.<span style=""> </span>Into the park under overcast and cool skies, was an awesome finish area with about all the ultra friends I have in North America. Thanks to Krissy Moehl RD, who did a fantastic job of organizing this new classic to add to my perennial attendance list.<br /><p class="MsoNormal">Turns out leader and monster Max King had made a wrong turn on a mis-marked last descent (not anyone's fault; these things happen), and roadie <a href="http://sagecanaday.com/tag/sage-canaday-blog/">Sage Canaday</a> took second to <a href="http://www.arcteryx.com/Athlete.aspx?EN/AdamCampbell">Adam Campbell</a>. Welcome to ultras, Sage, and the other fast roadies who came out; happy to have the sport elevated like this! Fellow Boulderite and Hoka team mate and travel mate <a href="http://jasonschlarb.blogspot.com/">Jason Schlarb</a> ran hard for third. For the ladies, it was no surprise that <a href="http://www.blogger.com/elliegreenwood.blogspot.com">Ellie </a>won... again.<span style=""><br /></span></p> Feeling the need for some speedwork, I jumped into the <a href="http://www.bouldermarathon.com/3.html">Boulder Spring Half Marathon</a> this morning. The top times at this packed dirt race were pretty stout (sub 1:10) in the past few years, so I'd had hopes of top 10 maybe at best in the middle of my race cycle. Turns out the really fast guys were sunbathing today, and I somehow took 3rd place men and 1st master and 1st ultrarunner who-should-know-better. A fine morning of training in the thin air and heat.. 80 degrees F here in the Front Range CO today.. (but sub 32 here and much faster.<br /><a href="http://karlmeltzer.com/2012/03/finally-the-luge-video/">http://karlmeltzer.com/2012/03/finally-the-luge-video/</a>)<br /><br />Lastly, one of the other Iron Mikes, <a href="http://mikewardian.com/">Mike Wardian</a>, was in town this weekend, so I gave him a tour of the moonlit local peaks on a Friday night run. In talking with this guy, his motivation is truly astounding. I know he is talented, but he is further proof that it motivation is more important than talent when it comes to success.<br /><br />Finally, what many have been waiting for...How to make Vitargo gel!<br /><a href="http://www.youtube.com/watch?v=09QD4Ls2URU&feature=youtu.be">http://www.youtube.com/watch?v=09QD4Ls2URU&feature=youtu.be</a><br /><br /><br /><div style="text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyFZ_jd2o1RGHbFBO5kIig8karXeJb7Q7KyZC6BYY3TTMfxq5rJZieeE8-uYtWIDacf6itzOu0cIQbWxtGuOw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com47tag:blogger.com,1999:blog-699371146826913182.post-29993334980480056132012-03-15T22:05:00.008-07:002012-03-16T16:27:32.702-07:00Injinji! ..and other newsI've been running in <a href="http://www.snewsnet.com/cgi-bin/snews/24625.html">Injinji </a>for the past few months and love the lack of blisters and super comfort and am thrilled to be <a href="http://www.snewsnet.com/cgi-bin/snews/24625.html">part of the Injinji Team!</a> It's amazing what covering each of your toes in these socks have done to prevent blister: zero blisters in two ultras this year, and in training, as well . (I messed the beta I gave Injinji in the press release; I have raced at two races this year so far, not one as it says in the press release; my mistake)<br /><br />Taking off in the morning for what should be a scorching 50k trail race in Bellingham, WA, the <a href="http://web.me.com/krissymoehl/Chuckanut_50k/Welcome.html">Chuckanut 50k</a>. Still spots available so feel free to come on up.<br /><br />Some podcasts of this week..Trail Runner Nation<br /><a href="http://trailrunnernation.com/2012/03/dave-mackey/">http://trailrunnernation.com/2012/03/dave-mackey/</a><br /><br />and.. "Running Smart"..<br /><a href="http://runningstupid.libsyn.com/webpage/running-stupid-cv-dave-mackey-interview-">http://runningstupid.libsyn.com/webpage/running-stupid-cv-dave-mackey-interview-</a><br /><br />Heading up to Chuckanut 50K tomorrow for what should be a serious hurt fest. In attendance will be the 2011 <span style="font-style: italic;">World </span>Mountain running Champion (Max King) and the 2012 US Ski Mountainering Champion (Luke Nelson), as well as maybe a couple .. like 20.. of the top ultrarunners in the US and Canada. Well, I hope Max and Luke will be satisfied with 2nd or 3rd place.. :)<br /><br />Last time I raced in Bellingham was at a triathlon.. then one and only one I have competed in.. 15 years ago. Was dead last out of the water on the half mile swim out of 200 racers, including little kids and old ladies. I side stroked and floated on my back for the whole section.. treading water here and there. The lifeguards were seriously worried about me. I must have come onto the beach 5 minutes after the next closest swimmer, jumped on my borrowed mt bike (for the `7 mile <span style="font-style: italic;">road</span> section), and hot footed the 5 mile trail section around the lake, not passing many racers because I was so toasted. Finishing that race is up there in top 5 of difficult events of all time for me. May I have a slightly different experience this weekend.<br /><br />Re: life back in Colorado, I am currently rotating at a community health clinic (<a href="http://www.saludclinic.org/Salud-english-longmont.html">Salud Clinic</a>) in Longmont, CO, working in family practice. I have had some dreams of working in FP for a long time, and am finding the work incredibly rewarding and demanding. It is an amazing experience to apply what I was taught in classes to the real medical world; they are night and day, and feel that the application of medicine to a real clinical setting is harder than school was. This is the "art" they talked about. In this clinic, all the patients are of lower income, and many have delayed their preventative care, or come from backgrounds that have set them up for barriers in their lives to keep them from taking care of themselves. This experience has only reinforced my belief that people need help and deserve it from others, in the form of a solid well funded (or at least adequately funded) safety net, and everyone can't just go it alone.<br /><br />Okay, back to racing mode.. time for some sleep..Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com6tag:blogger.com,1999:blog-699371146826913182.post-48833880317128398462012-02-25T16:56:00.008-08:002012-02-25T18:47:37.756-08:00Riddle: What happens when POTY meets UROY?<div style="text-align: center;"><div style="text-align: left;"><a href="http://riddleruns.blogspot.com/2012/02/mile-high.html">David Riddle </a>(2011 Ultrarunning Performance of the Year at JFK 50) was in Boulder yesterday and decided he wanted to get a tour of the local Boulder peaks. He contacted a few other locals<a href="http://jeffvalliere.blogspot.com/">, but Jeff Valliere</a> and I were the ones to show. (Apparently, David thinks there is an ultra running power vacuum in the Republic, and may try to move here to fill it since he apparently thinks Roes, Jurek, Moehl, Tony, and I are falling off pace.) We had an awesome run up Green Mountain slipping up the hill, with Jeff setting the clip in his traction while David and I gasped in his wake. Jeff and David tell it better than I so check their blogs for pics and details. I am still acclimating and am just getting over the thin air hump, but Jeff is in full stride.<br />Interestingly, JV actually may have more Green Mountain summits than anyone ever, approaching 1000 ascents now. There is <a href="http://antonkrupicka.blogspot.com/">one other</a> who may catch him if he can stay healthy, and also an older bearded gentleman who I see hiking on Green Mountain most times I go up there. He has disheveled dress and beard, carries a plastic shopping bag in one hand, and has tractionless shoe on his feet. I'll say hi next time I see him and see what his deal is.<br /></div><div style="text-align: center;"><br /></div></div><div style="text-align: center;"><a href="http://www.youtube.com/watch?v=QkciHLM4QXQ&feature=youtu.be">http://www.youtube.com/watch?v=QkciHLM4QXQ&feature=youtu.be</a><br /></div>A short vid about <a href="http://www.genr8speed.com/endurance/endurance.php">Vitargo</a> and the <a href="http://www.coastaltrailruns.com/gg_results_12.htm">Golden Gate 50K</a> which I raced two weekends ago in Marin..<br />Vitargo is comprised of super long chain carbohydrates (as compared to short molecular chain maltodextrin or simple sugars) which has boosted my energy substantially in racing and training, with no bloating and exponentially higher caloric intake rates. Thinking on a chemical basis, super-long chain carbohydrates have significantly lower osmolality in the stomach as compared to anything like maltodextrin (upon which most conventional gels are based) or simple sugars (which most gels also use); what this basically means is that it is impossible to intake calories fast enough to replenish usage. Vitargo's intake rate comes extremely close to the rate of caloric expenditure in ultrarunning.<br />Like <a href="http://www.hokaoneone.com/en/pro-team/dave-mackey_221.html">Hoka One One</a> and <a href="http://injinji.com/">Injinji</a>, I can't believe I didn't use Vitargo until recently. Three years ago, I didn't believe products made much of a difference in performance, as long as they were reasonably lightweight. But being more critical and selective now, I know I was pretty off track. This year I am going to plug my sponsors more with some reviews as they have been critical to helping me run my best and made the difference between wins and second places or less.Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com17tag:blogger.com,1999:blog-699371146826913182.post-42086189614960614482012-01-21T22:05:00.000-08:002012-01-21T22:34:36.740-08:00And the winner is...<div style="text-align: center;"><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj130n-VdMiQeZtlZW8X6WQtWd-LVBIb1WZQjjJAYfa7lWQYDWW8vZCspbsQWFdca_muZRDePtzKo7L6YxnZ63xryPIvOgsLzUrRvqXhxXkfJusiD-fHtIu-R9vuOhw3nWWCR-X1mIPciY/s1600/Ava+and+Dava%252C+father-daughter+valentine+dance+2011.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj130n-VdMiQeZtlZW8X6WQtWd-LVBIb1WZQjjJAYfa7lWQYDWW8vZCspbsQWFdca_muZRDePtzKo7L6YxnZ63xryPIvOgsLzUrRvqXhxXkfJusiD-fHtIu-R9vuOhw3nWWCR-X1mIPciY/s400/Ava+and+Dava%252C+father-daughter+valentine+dance+2011.jpg" alt="" id="BLOGGER_PHOTO_ID_5700335923334128034" border="0" /></a></div></div><div style="text-align: center;">2011 Father-Daughter Valentine's Day dance.. lovely selector of winning ballot<br /><br /></div>Todd Shipman! Todd .. congratulations on your sweat soaked paper entry being randomly chosen by a cute 3 year old girl (upcoming birthday Jan 29) from the bottom of a beat up pair of Bondi B's!<br />Not sure what shoe you will receive but it will likely be a pair of Mafates or Bondi B's.. sorry I can't get a pair of Evo's but I don't even have any yet and neither does the <a href="http://karlmeltzer.com/">speedgoat</a>.<br />To claim your prize.. email me at dave dot j dot mackey at gmail dot com and we can get your vital stats and get them shipped to you.<br />Thanks for your great entries and comments, even over at <a href="http://irunfar.com/">irunfar.com</a>. I will try to have more contests this year. <br />Here are a few race memories from 2011, just so I can finally bring closure to the year and get fired up for 2012...<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqUX85ypAtWwbDqsyaBTBteSmb-NhUo7Suqm-PnTUeW85QGfcsB01uGnLJakc9mzLHvnMMZaNSEnoGTOkCeSBCOeXf8L1EBXw1i6s8UyXeUiaOEYDZNSHfIxUGoLgHjE_2J8qaFI6usC7l/s1600/UROC+4.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqUX85ypAtWwbDqsyaBTBteSmb-NhUo7Suqm-PnTUeW85QGfcsB01uGnLJakc9mzLHvnMMZaNSEnoGTOkCeSBCOeXf8L1EBXw1i6s8UyXeUiaOEYDZNSHfIxUGoLgHjE_2J8qaFI6usC7l/s400/UROC+4.jpg" alt="" id="BLOGGER_PHOTO_ID_5700337342731973570" border="0" /></a></div><div style="text-align: center;"><a href="www.ultraroc.com">UROC</a>.. start feeling good (UROC photos byJoel Wolpert, <a href="http://thewolpertinger.com/" target="_blank">thewolpertinger.com)</a></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8m-90DBZW-IWF_QgpXlK3__hnPSiA84jJwUzCzcMcY7b9v5ffIvY6ow6P9JT0kLfAfP7xueiWFelS2mCENjtW0no7UAYgH9HwnjxMQ5Wa-QvQgK2pAOYtP4Ky-YEqH8qOXLPtCpL0E3Rj/s1600/UROC+2.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 266px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8m-90DBZW-IWF_QgpXlK3__hnPSiA84jJwUzCzcMcY7b9v5ffIvY6ow6P9JT0kLfAfP7xueiWFelS2mCENjtW0no7UAYgH9HwnjxMQ5Wa-QvQgK2pAOYtP4Ky-YEqH8qOXLPtCpL0E3Rj/s400/UROC+2.jpg" alt="" id="BLOGGER_PHOTO_ID_5700337335801036930" border="0" /></a></div><div style="text-align: center;">UROC Chased by Scott Gall.. feeling groovy<br /><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9IIMuTYwcmxDwNGtuG2hDCFNPfzv84yVq2-2XSTNdwGKZ29IMt3hjQH_xYMzEnJXE6Yaq9T_9uxrx4YFK0i_NQFllh7Dksk71Ldi-sM1AZcgYE4JmdwSpxsYhTp5NyOgIqeu4UAuhLT7N/s1600/UROC+1.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 266px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9IIMuTYwcmxDwNGtuG2hDCFNPfzv84yVq2-2XSTNdwGKZ29IMt3hjQH_xYMzEnJXE6Yaq9T_9uxrx4YFK0i_NQFllh7Dksk71Ldi-sM1AZcgYE4JmdwSpxsYhTp5NyOgIqeu4UAuhLT7N/s400/UROC+1.jpg" alt="" id="BLOGGER_PHOTO_ID_5700337335638045186" border="0" /></a></div><div style="text-align: center;">Remember that cartoon character named "Skeletor"?<br /></div><br /><div style="text-align: center;"><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ7Ht85idlAzDghe-Mg2TrpfLXhmZsjo35p7IfPwkNAEKGJraD5ladLdSB7RzIhqPlDpNAw4bauftkCnQvDZLccH_v-VDD0thwg7AHae6F6PfoiM6-6swN4QnUMFmVxbniIt7Lkaui_6Qi/s1600/UROC+3.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 266px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ7Ht85idlAzDghe-Mg2TrpfLXhmZsjo35p7IfPwkNAEKGJraD5ladLdSB7RzIhqPlDpNAw4bauftkCnQvDZLccH_v-VDD0thwg7AHae6F6PfoiM6-6swN4QnUMFmVxbniIt7Lkaui_6Qi/s400/UROC+3.jpg" alt="" id="BLOGGER_PHOTO_ID_5700337341178928770" border="0" /></a>Umm.. DNF'ing at UROC<br /><br /><br /></div> </div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuovEokz1-DTeAS5VZ-21XWuYszAVzJM2EFvpnPShZFBU4BZQ_ws0aRYC6A1wqkZMKrlasrFQx7XeEc-vK81mSuA6gAbWiFEzB91xfaPNVWjaVAjN3v9Id2gjOOs_nqwRAR3fPc94H_F9W/s1600/2011_rodeo_beach_50k+11.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuovEokz1-DTeAS5VZ-21XWuYszAVzJM2EFvpnPShZFBU4BZQ_ws0aRYC6A1wqkZMKrlasrFQx7XeEc-vK81mSuA6gAbWiFEzB91xfaPNVWjaVAjN3v9Id2gjOOs_nqwRAR3fPc94H_F9W/s400/2011_rodeo_beach_50k+11.jpg" alt="" id="BLOGGER_PHOTO_ID_5700337348747474930" border="0" /></a></div><div style="text-align: center;"><a href="http://www.insidetrail.com/">Inside Trail's</a> Rodeo Beach 30K<br /><div style="text-align: center;"><br /></div></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq3qM_oEd7lkqdiG0hnr4jTol7HUhacT6-OSfa391N_fM8LAwkQJndY2W21ww27OYVVNcXgLQW7rDzAWhefjejjHe9H8RRYpKwXjSSd4M6ImJWC2TrDHjVekHX4JqY-NMdg2JgSRw3pG-s/s1600/Dave+M+Waldo+1.jpeg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq3qM_oEd7lkqdiG0hnr4jTol7HUhacT6-OSfa391N_fM8LAwkQJndY2W21ww27OYVVNcXgLQW7rDzAWhefjejjHe9H8RRYpKwXjSSd4M6ImJWC2TrDHjVekHX4JqY-NMdg2JgSRw3pG-s/s400/Dave+M+Waldo+1.jpeg" alt="" id="BLOGGER_PHOTO_ID_5700336958829370322" border="0" /></a></div><div style="text-align: center;">Feeling GREAT at Waldo (<span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;text-align:-webkit-auto;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><span style="text-indent:0px;letter-spacing:normal;font-variant:normal;font-style:normal;font-weight:normal;line-height:normal;border-collapse:separate;text-transform:none;font-size:medium;white-space:normal;font-family:Calibri;word-spacing:0px"><a href="http://longrunpictures.com/" target="_blank">longrunpictures.com michael lebowitz)<br /></a></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com3tag:blogger.com,1999:blog-699371146826913182.post-19697829545560906392012-01-14T21:41:00.000-08:002012-01-14T22:35:40.803-08:002011.. not bad.. 2012 will be better (free Hokas in the fine print)Here are a few links to recent news.. the biggest of course was <a href="http://www.ultrarunning.com/ultra/features/news/mackey-greenwood-named-ul.shtml">Ultrarunning Magazine Ultrarunner of the Year.</a> I was thrilled to have taken that one, but we all know it more or less was a dice roll between four or five guys to choose it. As a friend reminded me, and to which I agree, if Mike Wardian had chosen not to run the North Face 50 in December (18th place), he would have won <a href="http://www.ultrarunning.com/ultra/features/news/mackey-greenwood-named-ul.shtml">UROY</a>. That's how it goes though.. have to pick and choose the races through the season as you can't peak all year. I am aware that I have had few (or none) over-the-top wins which redefine the sport, which some elites can lay claim to on their resumes. I guess I am not that kind of runner, as I roll on the higher plateau and touch the lower 13ers, leaving the 14er's to others. But I guess I may have tagged more summits than most. Hats off to Mike Wardian, Mike Wolfe, Nick Clark, Dakota, Geoff, and all the guys with whom I raced this year.. you guys are each inspirations to my running.<br /><br />Some press..<br />If you leave a comment on the my <a href="http://www.irunfar.com/2012/01/dave-mackey-pre-bandera-100k-2012.html#respond">irunfar interview</a> AND here on this blog post (since no one else has just yet), I will put your name in a pot and mail you a free pair of <a href="http://hokaoneone-na.com/trail_shoes.html">Hoka One Ones</a>! (not sure which Hoka yet but you will be happy)<br /><a href="http://www.irunfar.com/2012/01/dave-mackey-pre-bandera-100k-2012.html#respond">http://www.irunfar.com/2012/01/dave-mackey-pre-bandera-100k-2012.html#respond</a><br /><br /><a href="http://ultrarunnerpodcast.com/archives/1232">Ultrarunner Podcast..</a> About Ultarrunner of the Year, shoes, juggling all the balls of life, etc.<br />http://ultrarunnerpodcast.com/archives/1232<br /><br />Nice footage of the <a href="http://www.youtube.com/watch?v=0DxysuJuUcE&feature=related">NEW Stinson EVO</a> Coming this February to a store near you..<br /><br />Bandera 100K.. I haven't even said a word about Bandera 100K. This past week I was so slammed I will have to write something up.. Hats off to <a href="http://timothyallenolson.wordpress.com/">Tim Olsen</a> .. that young eco-whippersnapper who beat me, but didn't beat my course record! (Sorry I am so competitive it bugs even me sometimes). He ran a fine race, and his performance reminds me of my race last year, in which like Tim this year, I'd come fit off a fine North Face 50 race one month prior to roll into Bandera Texas. He was the fittest long-hair of the crew that day and took it. Way to go, Tim! I was happy with 2nd, but the heat took it out of me on the second lap, as I was behind in my fluids and couldn't rebound. I was prepared for the forecast of 65 degrees but these were some 80 degree sunny sections for which I didn't hydrate. Live and learn.. I had a very fun weekend, got to spend time with family raced against some good friends like Tim, Nick C, Yassine, Schlarb, Joe U, Dave James. Spend some quality time with Charles Corfield, Meghan and Craig, Pam Smith... the list goes on.. I had a blast out there. Run Bandera; you will be happy you did.<br /><br />Upcoming news.. I may have a cool new sponsor coming on board... so stay tuned..<br />This past year I was SO happy with <a href="http://www.clifbar.com/teamclifbar/dave_mackey/">Clif</a>, and <a href="http://hokaoneone-na.com/">Hoka</a>, and the bottles of <a href="http://www.udoerasmus.com/products/oil_blend_en.htm">Udo's</a>... some things may change a bit, but based on a solid 2011 I ain't reinventing the wheel anytime soon. My relationship with Udo's has been more formalized, I my contract with Hokas is solid long term and I will be eating Clif bars til the day I run my last step on dirty earth. THANK YOU all for helping me run my best!! I know I would not be racing these days without these companies help.<br /><br />Otherwise I will be working between Boulder area and back here in the Bay Area for the next year in family practice for the most part, with some dabbling in the other areas of medicine. Looking forward to a steep learning curve and squeezing in my sleepless running life outside of it. My race schedule will look something like this all depending on what I can negotiate with my school schedule.<br /><br />Bandera 100K, Bandera, TX 2nd Place Montrail Cup race<br />Jed Smith Ultra, Sacramento, CA OR Chucknut 50K<br />Leona Divide 50, Lancaster, CA Montrail Cup Race OR Lake Sonoma 50, CA (or maybe Miwok.. love that race)<br />Western States 100, CA June<br />Ultra Trail du Mont Blanc OR Run the Rockies, Colorado August<br />Steamboat 100 miler and/or Ultra Race of Champions<br />North Face 50 San Fran, CA December<br /><br />Back at you soon with the Hoka shoe lottery results in one week!Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com85tag:blogger.com,1999:blog-699371146826913182.post-33368080357851777032011-12-25T18:06:00.000-08:002011-12-25T18:35:18.599-08:00Help Rocky Mountain Outward Bound!<div align="center">Rocky Mountain Outward Bound needs help! </div><div align="center"><a href="https://sites.google.com/site/marblebasecamp2010/make-donations">https://sites.google.com/site/marblebasecamp2010/make-donations</a></div><div align="center"><a href="http://www.rmobs.org/">http://www.rmobs.org/</a></div><div align="center"><a id="logo" title="Home" href="http://www.blogger.com/" rel="home"><img alt="Home" src="http://www.rmobs.org/sites/all/themes/rmobs/images/logo_title_white.png" /></a><a id="logo" title="Home" href="/" rel="home"></a></div><div align="left"> <a id="logo" title="Home" href="/" rel="home"></a><a id="logo" title="Home" href="/" rel="home"></a></div><div align="left">Some of the fondest and impactful experiences of my life have occured on Outward Bound courses. I was exposed to outdoor education in undergrad, when my roomate signed up for a three credit elective called Outward Bound, and told me I could get credit for going rock climbing. And that first course was the first taste of an entirely new field and view of life. I'd gone from geology, to zoology, to biology majors, and found that I could in fact get a degree from the University of New Hampshire in outdoor education. From there I worked in several educational settings, but leading OB courses in Colorado, Utah, and Arizona for five years has changed me positively like no other experience I can imagine. The remote mountains and deserts I visited were incredible, but what my students learned was vastly deeper than what I could see, as they saw it only once.</div><div align="left">Now Colorado Outward Bound, as it used to be known then, needs help. If you can relate to the outdoors, have taken an OB course, or know a student who has been impacted, please consider donating a small amount to the Rocky Mountain Outward Bound School (the names have changed over the years but RMOBS, COBS, and Marble Base Camp are basically interchangable names for what is Rocky Mountain Outward Bound). The national headquarters of OB has struggled for years, as have all the supported branches of OB, and now RMOBS needs to raise funds in these last few days of December to stay afloat. </div><div align="left">Please consider helping in a small way before the end of the year.. see below..</div><div align="left"> </div><div align="left">HOW TO DONATE: As the Friends of Marble Foundation is still in the process of securing non-profit status, we have established a “holding account” at The Denver Foundation so that donors can receive a tax deduction for their donation. To donate, simply... Donate directly to the FOM fund at The Denver Foundation by mailing a check to The Denver Foundation, 55 Madison Street, Denver, CO 80206. Be sure to “earmark” your donation to the Marble Base Camp Fund. To donate through the Denver Foundation online using a credit card, go to the <a href="http://www.denverfoundation.org/donors/page/donate-online" rel="nofollow" target="_blank">donate now</a> page on their website, scroll down to the middle of the page and select "Marble Base Camp Fund" from the drop down list.Credit cards are convenient, though 2 to 3 % of your donation goes to card company processing fees. Using either payment method, The Denver Foundation will acknowledge your donation and provide tax documentation. Before the end of 2011, the Friends of Marble Board will “bundle” these donations and make a gift to the Rocky Mountain Outward Bound School Board.IMPORTANT: So that the Friends of Marble Board can track total donations, please send an email to Marlene at <a href="mailto:llama@rof.net">llama@rof.net</a> when you’ve made a donation. Please tell us when you donated and how much you gave.WHEN TO DONATE: While donations will always be accepted and appreciated, it is URGENT that we help RMOBS meet its $500,000 fundraising goal by December 31, 2011. Therefore, PLEASE consider making your contribution before year’s end.INTERESTED IN TALKING WITH A Friends Of Marble BOARD MEMBER? If you would like to discuss this situation or have questions about making a donation, please feel free to contact any of the board members listed <a href="https://sites.google.com/site/marblebasecamp2010/the-team">here</a>. Send an them an email and provide your contact information so we can reach you. Also, let us know when it is best to call you (evening, daytime, etc.). Please remember....ALL donations “count” and help us achieve our goal of preserving the Marble base camp. Give what you can and then celebrate our collective effort to re-establish Outward Bound in Colorado AND save Marble.</div><div> </div>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com8tag:blogger.com,1999:blog-699371146826913182.post-78163256895699863082011-12-09T21:09:00.000-08:002011-12-10T13:47:56.189-08:002012's coming up quick<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1RbVenmpJNf59IqsEi4qxJJDgcRlN8GJ0gpj5iLd1s7ilj573UJKRmkPxY7nIb6yO5yxS_Lf5Sbn6QCGDxJfT3ncw5VygxfztwRYwZwnsfMXeoqTbFFOzOufHP_cjjSLYQfDB61REhVTK/s1600/IMG_3538.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1RbVenmpJNf59IqsEi4qxJJDgcRlN8GJ0gpj5iLd1s7ilj573UJKRmkPxY7nIb6yO5yxS_Lf5Sbn6QCGDxJfT3ncw5VygxfztwRYwZwnsfMXeoqTbFFOzOufHP_cjjSLYQfDB61REhVTK/s400/IMG_3538.JPG" alt="" id="BLOGGER_PHOTO_ID_5684364973900841730" border="0" /></a>Yosemite in October: Yes, it's uphill all the way back from the Sequoia groves. This is 75lbs of child.<br /></div><br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhENZ24R4PWF0ILHICBIoDgbqA91Nxf7cbqwDEG3dACsie-VRNU4KLdWIP3ZyxjkjosNulQAmcayyDJcEe8L600jkqZFMIgJesAGoBzhYD5IRYYgAvsAAbXKZURJ2hgGagw5el7F0t8fgaP/s1600/IMG_3491.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhENZ24R4PWF0ILHICBIoDgbqA91Nxf7cbqwDEG3dACsie-VRNU4KLdWIP3ZyxjkjosNulQAmcayyDJcEe8L600jkqZFMIgJesAGoBzhYD5IRYYgAvsAAbXKZURJ2hgGagw5el7F0t8fgaP/s400/IMG_3491.JPG" alt="" id="BLOGGER_PHOTO_ID_5684364781353144610" border="0" /></a>The Brood; Ava, Ellen, Dave, Connor<br /></div><br />Been having an awesome late fall in California. It feels like we are finally, after two years here, starting to adjust and settle in. Having two little ones and being in school leaves time for little else, but I have somehow been able to squeeze in training and enough races to have had one of my best years. Go figure. Busiest person is the one getting it done, but it isn't without it's price.<br />I didn' run JFK or TNF 50, which I am pleased about in hindsight. I went out for a three hour run to check the TNF race action and pace <a href="http://schlarblog.blogspot.com">Jason Schlarb</a> and felt the adrenaline and itchiness to be out there, but knowing I would not have been ready to mix it up. I didn't take time off from training n October and November: I ran easy hour runs in October and wound things up as November progressed. I think this will pay off, as I feel recharged and ready to go. School has been nutty anyway so the mellow running was a good thing.<br />Next order of business is Bandera 100k, which will largely be a tune up to get the race year off to a good start. I will not have run more than 3 hours prior, which is fine, but I will be feeling it hour 6 for sure. Since this is a Montrail Cup race I am guessing I will run the series again, which means I will probably be at WS 100. I keep banging my head against that Sierra head wall and one day it will fall over.. or on top of me.<br />Didn't get into Hard Rock, so I gots either Leadville, UTMB, or the new Steamboat race in September. UROC, Lake Sonoma, TNF 50.. something else here and there not sure what just yet<br />I will be in clinicals all year so my rotation schedule is still not set.. what is for sure though is that we will be in Colorado for most of it with a few months back here in the Bay Area for more book type stuff. If I can get a few evening or morning runs in I will make he season happen.<br />All in all it should be a great year!Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com15tag:blogger.com,1999:blog-699371146826913182.post-34758705704479163952011-10-30T15:05:00.000-07:002011-10-30T15:10:03.874-07:00Sickness, chemicals, 2012+<!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if !mso]><object classid="clsid:38481807-CA0E-42D2-BF39-B33AF135CC4D" id="ieooui"></object> <style> st1\:*{behavior:url(#ieooui) } </style> <![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]-->In the past two months I have been sick an unprecedented number of three times, once with bronchitis for three weeks, which I took for a fluke that my daughter had brought home from preschool. I reckoned it was a fall-time illness brought on by school stress and end of season racing fatigue, and subsequently tried to get over it and race on. <p class="MsoNormal">I raced UROC, which I bombed, then started to feel better for two weeks, jumping into Firetrails 50, thinking I was over the hump and on the upswing into a stellar fall season of fall classics. <span style="mso-spacerun:yes"> </span>Post FT, a common cold set in, which once again I counted as a fluke, so I got over the cold during my October week off from school. This past week I’d run a nice Sunday three hour run with <a href="http://akrunning.blogspot.com">Geoff</a>, Topher, Galen, and friends, but I felt unusually fatigued during and after this mellow effort. Years ago a student of mine from Lichtenstein said, “Jamais deux sans trois, never two without three.”<span style="mso-spacerun:yes"> </span>True to Liechtensteinian philosophy, another cold set in solidly this past week. </p> <p class="MsoNormal">Post FT 50, I had been running about every day, not long but an hour to hour and half, anticipating speed work being the basis of my training until JFK 50 on Nov 19, then tailing off that to the North Face 50 two weeks later. I’d counted on calling it a 2011 at TNF, then pick up with Bandera 100K in January. As of now, I am reading the writing on the wall that my 14 solid months of straight cycles through races and training have taken their toll, and the cumulative wearing effect has kicked in. Maybe the combination of the running, combined with school and family obligations is the cause. I am on somewhat foreign terrain with so much of life happening combined with races every 6 weeks, that I may have reached my plateau this summer and am now headed towards the edge. That said, I am pretty solidly committed to taking the rest of the year off from racing. I will run most every day for the next month with some days off, but just easy to keep metabolism up and to keep my head straight on my shoulders. I am in no way burned out on running (“mental fatigue”?) but physically I may be more tired than I realize. </p> <p class="MsoNormal">Another variable that may have shot my immune system this fall is fleas. Yes, fleas. We have a solid trail and house mutt named Tanker, who I am guessing brought them home from a walk, as Novato is notorious for flea infestations. Our apartment then became infested in September, and we had to treat the place twice with permethrin-based sprays, which is known to cause immune-system depression . When I’d sprayed the apartment, I don’t think I vacated soon enough and inhaled the vapors for two hours. We were at a tough place in choosing to spray, given we have little kids and hate unnecessary toxin exposure. But moving was the alternative, so I sprayed and aired the place out while we slept elsewhere for a couple days, and I may have paid the price. Hopefully I didn’t cut my lifespan by a few years too, as many American's suffer the ill-health brunt of chemically-induced and chronic disease in our everyone-for-themselves country. I made my own choice though and mostly regret it.<br /></p> <p class="MsoNormal">All this said, 2012 is coming up quick! And I want to run some different stuff next year, including longer “gold standard” ultra-races of that distance through 2013, and then take on something even longer the next year than will involve many nights out and long days, for which I have a tentative plan. I am super-excited for the next couple years of running and practicing as a PA, which I think will be as successful as my prior fifteen years of trail, adventure, and ultrarunning. To top it off, we will be back in Colorado next year, to which my family and I look eagerly. </p>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com15tag:blogger.com,1999:blog-699371146826913182.post-34763782129580819172011-10-21T19:46:00.000-07:002015-02-04T20:13:13.823-08:00Hoka One One seeking ambassador athletes<div style="text-align: center;">
Attention <a href="http://www.hokaoneone.com/en/pro-team/dave-mackey_221.html">Hoka One One footwear</a> enthusiasts! Hoka One One is presently seeking athletes and brand ambassadors — from road and trail runners to triathletes in all corners of North America. Please send us a resume of sorts and/or a brief summary of your running (and/or triathlon) passions, recent endeavors, race results and future goals. <br />
<span class="gI"><span class="go"></span></span>Deadline is Nov 15th. Oh and if you have not already, please follow us on <a href="http://www.facebook.com/pages/Hoka-OneOne/103032366405927">Facebook </a>and <a href="http://twitter.com/#%21/hokaoneone/statuses/71060262442119168">Twitter</a>. Time to Fly! <br />
<img alt="" src="data:image/png;base64,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" /><br />
<br /></div>
Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com5tag:blogger.com,1999:blog-699371146826913182.post-9468400917194437722011-10-14T14:14:00.000-07:002011-10-21T11:08:29.938-07:00Dick Collins Fire Trails 50 2011<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihleXS5pGab8B8fsctpCvZLZPgNMKGOIQCcnBvXxm0Ixp4bvf_NqdcU8V5WnE4iIHeEZkqIkGf4RAtBO9XfQPdVHj2eg9ZZzzlo4wUG0THd_GHieJ2oLTPFxjYiaDTg58esXVBHvW6OGJf/s1600/FT+50+finish+2011.jpeg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihleXS5pGab8B8fsctpCvZLZPgNMKGOIQCcnBvXxm0Ixp4bvf_NqdcU8V5WnE4iIHeEZkqIkGf4RAtBO9XfQPdVHj2eg9ZZzzlo4wUG0THd_GHieJ2oLTPFxjYiaDTg58esXVBHvW6OGJf/s400/FT+50+finish+2011.jpeg" alt="" id="BLOGGER_PHOTO_ID_5663460885461313874" border="0" /></a><a href="http://www.blogger.com/www.firetrails50.com">Firetrails Fun</a><br /><br /><br /><div style="text-align: left;">(10/21.. JUST reset my comments settings...it was set only to accept non-elite thoughts, so that's why <a href="http://akrunning.blogspot.com/">Rose</a> kept getting bounced out of his snarky commenting. And now even anonymous trolls like Cloud can cut me up a bit)<br /></div></div><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if !mso]><object classid="clsid:38481807-CA0E-42D2-BF39-B33AF135CC4D" id="ieooui"></object> <style> st1\:*{behavior:url(#ieooui) } </style> <![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> <p class="MsoNormal">Two weeks ago was the <a href="http://www.blogger.com/www.ultraroc.com">Ultra Race of Champions</a>, an up and coming event with a bright future, which left me somewhat unsatisfied.<span style=""> </span>My running lately is a game of race, recovery a week or so, squeeze in 3-4 weeks of moderate but quality training when possible, taper a week, race, take a week more or less off, then repeat. My experience at UROC had broken the cycle for the first time in 12 solid months, and I didn’t like it. It wasn’t that I was down on myself for DNFing; rather racing the cycle had been broken, disrupting my groovy year of racing.<span style=""> </span>Injuries, train wrecks, personal disasters.. none of these had prevented me from this series of four to six weeks cycles of racing, until UROC. I had somehow fit put it all together to have a solid year (with one exception I guess). I didn't feel derailed by UROC; incomplete is a better word to describe my experience. <span style=""> </span>So I’d had a couple light two weeks of running sincw, and local Firetrails 50 was coming up, so why not show up and have some fun, and try to get back in cycle again? One year ago, I'd started my unplanned 12 month race cycle at the 2010 FT 50, and in the name of completion, but not closure (as the cycle continues) I wanted to return. </p><p class="MsoNormal">The past two years at FT 50, 5 or 8 fast guys would set a typical quick pace off the start. Looking at the start list pre-race, no Chikara Omine, no Leigh Schmidt, no Gary Gellin, no Victor Ballesteros. All these top Bay Area guys had gone out fast in the past. But no one was registered who looked like they’d push things. I’d also thought maybe FT 50 would become a top national caliber 50 at some point, but that trend seemed to be reversing at Firetrails. (Come on guys! Fly out here and bust it up a bit at FT 50!). The lack of speed was actually fine with me this year; I was uncertain if I was even recovered 80% from my 30 mile DNF at UROC, and didn’t want to dig into the well too deep. Shallow it may be, I race to have fun, but I race to win most every time.</p> <p class="MsoNormal">The race started mellow enough in the dark, with enough light to avoid a head torch, and chatted with perennial FTers Jonathan Gunderson and Jean Pommier, then quickly pulled away on the first hill for a self paced 47 mile run thereafter. I felt phenomenal this first half of FT, which heads out 26 miles to Lone Pine aid station to the north near Kensington behind the metropolis and suburbia of Oakland. You wouldn’t even know that you are surrounded by millions in the megalopolis which is the Bay Area. Then you reverse and return basically the same way. Yes, an out and back, but a fine one on ½ singletrack, ½ dirt roads, all tacky dirt with good push off from recent rains. I didn’t bother with bringing splits with me, as I didn’t feel like going for my old record of 6:19, and if it were going to happen, it would just happen that day. This year, it didn’t happen.. well, it half happened.</p> <p class="MsoNormal">The long descent to the turnaround at Lone Pine means you pass the runners coming up from the start of the Golden Hills marathon which starts at Lone Pine. Leading the pack <span style=""> </span>was Bay Area legend <a href="http://pantilat.wordpress.com/">Leor Pantilat</a>, closely on his heals was Boulder mountain runner and Pikes Peak marathon champion <a href="http://homepage.mac.com/burrellg/">Galen Burrell</a>. Galen is a close climbing and running buddy of mine who transplanted out to San Fran and now lives in Mill Valley, and will have a new little girl this coming spring. He won the the Rodgers Hill climb up Mt Tam a few years ago and almost broke the old record. He oozes talent, and raced with<span style=""> </span>me in the <a href="http://www.dailycamera.com/recreation-columnists/ci_19090849?IADID">Tour de Flatirons in Boulder</a>. Galen is a class act, and so is Leor, and to see these guys duke it out made my day. <span style=""> </span>Leor and Galen actually have similar fast mountain and climbing backgrounds, but Leor had the course record, and my chips were laid 50/50 for either of these monsters to take the W and a new CR.. </p> <p class="MsoNormal">So while those guys battled, I hit the turnaround 3 minutes faster than my course record time from last year, but the last few 500’ climbs before dropping down 1200 feet to Lone Pine felt harder than last year. My stomach was a bit queasy too, which is rare. Coming back up the climb, I felt like the octane wasn’t getting out the tank fast enough, and knew there weren’t any guys close this year as I’d seen them on the turnaround. That said, I more or less checked out on pushing the pace to make sure I didn’t go into a deficit and crash. The rest of the run then became a very pleasant trip of 20 miles back to the Lake Chabot start finish BBQ festivities, with the thought of food, family, and friends. I had one of the more pleasurable second halves of racing in a long time. It’s funny how the years of ultras and consistency has brought me to a point where a whole day of vertical trail running doesn’t make much of<span style=""> </span>a dent. In fact it does the opposite, counter-intuitively making for more enjoyable productivity and time for the other things in life which are important. </p> <p class="MsoNormal">Passing all the marathoners and outcoming 50 milers wasn’t too much of a problem on the narrow singletrack near Skyline aid station, which is roughly 15 miles heading out and 35 miles returning home. Everyone was fine stepping aside as I passed and I yielded to most incoming runners, feeling in no particular rush. About 4 miles to go, due to rains 2 days prior, the last aid station was moved, adding about 500 vertical, which was not a big deal and maybe made for slower times, but not by much.</p> <p class="MsoNormal">The finish saw my kids and wife swarming me to give me lollipops and attention, the best finish a dad could want. 6:34 was a decent time and I met my goal of winning the race three times. I and everyone else knows that this is a pretty shallow accomplishment, as Firetrails 50 is a low key event that Carl Anderson and a bunch of other guys like Dave Scott could have won 10 times if they so chose, but Carl and Anne Trason directed FT for such a long time that supporting the running community to them was more important. Me though, I am the parasite that keeps coming back for more.<br /></p><p class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii7Xyij3zVVdkinP07rrbT6wV7WkG7EWFt7tVy6aOfDZ5eR2OWlHJmaI7jKNgxyNhLPkOJYv9Gi9A1lqCwwdnO8EbaIcIehk-2TOlEjuAl-fjdQ7GCfSJ0-I04sUD9sXdXRVUp4u-GGExi/s1600/FT+50+2011+Galen+Dave.jpeg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii7Xyij3zVVdkinP07rrbT6wV7WkG7EWFt7tVy6aOfDZ5eR2OWlHJmaI7jKNgxyNhLPkOJYv9Gi9A1lqCwwdnO8EbaIcIehk-2TOlEjuAl-fjdQ7GCfSJ0-I04sUD9sXdXRVUp4u-GGExi/s400/FT+50+2011+Galen+Dave.jpeg" alt="" id="BLOGGER_PHOTO_ID_5663460967347732690" border="0" /></a></p><p style="text-align: center;" class="MsoNormal">Galen and I<br /></p> <p class="MsoNormal">In the marathon, turns out Galen and Leor did indeed have a battle royale, with Galen having a top day and Leor having a very rare off day. Amazingly, Galen wasn’t even watching the clock, but broke Leor’s <a href="http://www.goldenhillsmarathon.com/">course record by THREE seconds</a>, on a slightly harder course. Galen and I go way back, so our Firetrails wins made the day all the better.</p><p class="MsoNormal">Next up; I am registered for JFK 50 and TNF 50.. In 2003 I ran JFK in 5:55, having raced a 24 hour adventure race the weekend prior; I can better this time now, and it looks to be a doozy for the men's field. Quite a scary field actually. Wardian, Woods, Riddle.. all much faster than I.. on paper at least.<br /></p><p class="MsoNormal">TNF 50 will on the other hand, be a walk in the park. Yeah. Right.<br /></p>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com9tag:blogger.com,1999:blog-699371146826913182.post-13513943663177589192011-10-06T13:23:00.000-07:002011-10-06T13:37:25.397-07:00Ultra Race of Champions.. late race report 1.5 weeks later<!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> <p class="MsoNormal"><span style="font-size:8.0pt"></span><span style="font-size:8.0pt">From early on in the year, UROC was high on the priority race list. I am game for anything new and exciting, and love racing against the best at any distance under 100 miles (with a few 100 mile exceptions here and there). Gill and Francesca, with Geoff Roes as go-fer, wanted to try something cutting edge and sexy in the unsexy sport of ultrarunning. And <span style="mso-spacerun:yes"> </span>they got off to a great start in this first year event!</span> </p><p class="MsoNormal"><span style="font-size:8.0pt">I’d come into the race having been sick the prior two weeks with bronchitis. Okay so I hate to make excuses.. but the reality was I was 50/50 on the morning of the race.<span style="mso-spacerun:yes"> </span>Last time I made a split second decision to run at the last minute based on sketchy pre-race circumstances, I set a course record.. For the prior week, my heart rate was in the 60-70 bpm at any given time during the day, even if I usually spend the majority of my days on my butt. I ran 5 days in two weeks before the race, with only one run being an hour. My muscles felt great, but the upper respiratory system was taxed, and I was unsure what the overall effect was on my running ability. I’d had enough rest since Waldo, so normally I would be keyed up and ready to rumble. Nothing ventured, nothing gained, I went for it. My gut said “don’t run”, my wife said “don’t run”, my 3 year old daughter said “run”. Me, I said “run”. <span style="mso-spacerun:yes"> </span>Listen to your wife, Mackey. <span style="mso-spacerun:yes"> </span></span></p> <p class="MsoNormal"><span style="font-size:8.0pt">I arrived Charlottesville late afternoon Friday, getting a ride from up and coming runner and Chicago lawyer Matt Flaherty , who’d won a North Face race the weekend before.<span style="mso-spacerun:yes"> </span>We got to the race brief Fri eve just in time to attend the panel discussion and Q and A with AJW as MC. Loads of fun it was, with Scott McCoubrey waxing poetic about ultra teams in the past 20 years and a table panel of running elites 100 feet long.<br /></span></p> <p class="MsoNormal"><span style="font-size:8.0pt">Race morning; as said, I was on the fence but the kicker was the fact that I wanted to help this race succeed, and my attendance would help the event kick off to a fine first year.<span style="mso-spacerun:yes"> </span>The race started with a solid crew of guys, but unfortunately only four or five fast ladies in attendance, a big surprise given that the prize money was there.<span style="mso-spacerun:yes"> </span>I felt fantastic for the first 30 miles of the race, and all signs were full steam ahead. Roes, Wardian, Scott Gall, Dave James, Matt Flaherty, Ian Sharman, and tons of other guys went out fast. I was comfortable with the pace, my legs and stomach felt smooth, and on the first long paved downhill coming off the Wintergreen ski are access road, my legs weren’t trashed in the least. Scott Gall and I were pushing the pace up front on the long ridge road out to some nice singletrack lollipop around a little lake, having some good chats. Scott and I have raced each other at 10k snowshoe races in Colorado over the past ten years, and we both raced for the nAtlas snowshoe race team , with him winning handily most every time over me. Ultras are my turf though and I eventually pulled ahead over the nice misty Bald Mt section. But this would not be that last I’d see of Scott, or everyone else for that matter.</span></p> <p class="MsoNormal"><span style="font-size:8.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:8.0pt">I thought I was making time on the runners behind me as we ran a bunch more on the Blue Ridge Park way, when I came into mile 30 aid station and started to suddenly feel as if the light switch to my legs turned off. I had only had this happen in one other race, and it was disconcerting to realize that blood flow was completely and suddenly shunted<span style="mso-spacerun:yes"> </span>from my extremities. I knew what protective mechanism my body was pulling on me; it was protecting the core from illness, and I didn’t like it! At that point, Mike Wardian came in yelling “Wardian! Gels, Water!!” behind me, just as I filled my bottle and started out on the single track four mile out and back. I thought this was amusing and shows the passion with which Mike runs. <span style="mso-spacerun:yes"> </span>I tried to dig deep and chase him, but after 1.5 miles, I had response. What was odd was that I knew I had gas in the tank! But the fuel line had been protectively cut already. </span></p> <p class="MsoNormal"><span style="font-size:8.0pt">Over the next ½ mile things just started to get worse.<span style="mso-spacerun:yes"> </span>About another mile later, I turned around and started to walk back. Mike passed me again on his out and back about ¼ of a mile before the aid station ,and even then started to yell again, “Wardian, water, gels!!” I laughed again and kept walking. I checked into the aid station, felt fine walking around and chatting, then spent a fun afternoon with the Trailrunner magazine crew in their car stealing their food and beer, and catching up with other runners at the other aid stations as we spectated.<span style="mso-spacerun:yes"> </span>I felt fine with my decision and didn’t kick myself over it, as it was out of my control, <span style="mso-spacerun:yes"> </span>and made the most of spectating what turned out to be a dramatic finish. (Roes over Wardian, only due to Mike’s wrong turn I reckon. And congrats to dark horse Regan Petrie on the ladie’s side!)</span></p> <p class="MsoNormal"><span style="font-size: 8pt;">As far as DNF’ing, I probably could have walked the remainder of the race if need be to save a life. But I wanted to race hard another day, and may even do so in the next two weeks if I feel recovered (I feel fine overall now.) I also wanted to function well during the next week and not detract from life outside of running, which is more important than running these days, so even if I could have finished, I am happy with my decision to drop. I hate DNFs, but the only DNF I have ever hated<span style="mso-spacerun:yes"> </span>was<span style="mso-spacerun:yes"> </span>Zane Grey 50 in 2003, when I’d lost only 12 minutes half way through but <span style="mso-spacerun:yes"> </span>felt overly competitive, bitter about it, and wussed out in not trying to regain the lead. That was a poor spineless choice. I went back in the next two years to Zane Grey to run well and redeem myself. <span style="mso-spacerun:yes"> </span>I hope I can do the same at UROC next year, which is a fine first year race with more potential and drive at the race-director helm (<a href="http://www.badtothebone.biz/index.php?option=com_content&task=view&id=10&Itemid=183">Bad to the Bone events</a>)than any other ultra I know of. I’ve walked into the finish at ultras and know the satisfaction in the effort to cross the finish line only for the sake of completion. Finishing at all costs may work for some, but it doesn't always work for me. a time for everything though. To each their own in their DNFs; everyone has their reasons and that should be respected.<br /></span></p><p class="MsoNormal"><a href="http://www.youtube.com/watch?feature=player_embedded&v=K2HI9FtHWNM">A somewhat haggard and incoherent Post Race interview with Scott Gall's Running Village</a><br /><span style="font-size: 8pt;"></span></p><p class="MsoNormal"><span style="font-size:8.0pt">Next event for me.. It is so local and I am feeling groovy, so FireTrails 50 is this weekend October 8th! Going for my third consecutive win. Not sure I can take down my course record, but may give it a shot if the planets align.<br /></span></p>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com6tag:blogger.com,1999:blog-699371146826913182.post-73657369126677926662011-08-26T21:34:00.000-07:002011-08-28T09:31:00.371-07:00Waldo 100k Race report<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvu7BWEPmOqZ_QXwyitVwC4xkZlKPGTKokGQKRg1L9SRrmqmw1Zb0cwCCzMqzGa1L5rMOjnauqW8DOTAVZQzuiIoGtEcpaLJGhMxx7n469duQGzSQPsrZ8ld1g56xJSHxG6Is0ehYndmFU/s1600/Dave+M+Waldo+1.jpeg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvu7BWEPmOqZ_QXwyitVwC4xkZlKPGTKokGQKRg1L9SRrmqmw1Zb0cwCCzMqzGa1L5rMOjnauqW8DOTAVZQzuiIoGtEcpaLJGhMxx7n469duQGzSQPsrZ8ld1g56xJSHxG6Is0ehYndmFU/s400/Dave+M+Waldo+1.jpeg" alt="" id="BLOGGER_PHOTO_ID_5645938608586493234" border="0" /></a>The one meadow crossing at Waldo, and it was quite lovely.
<br /> </div><style>@font-face { font-family: "Cambria"; }p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: "Times New Roman"; }div.Section1 { page: Section1; }</style> <p style="text-align: center;" class="MsoNormal">Michael Lebowitz photo
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<br /></p><p class="MsoNormal">For several years I’d been eyeballing what used to be called the <a href="http://waldo100k.org/">Where’s Waldo 100k</a> as a top trail race to experience in the Northwest. I’d only tromped one Northwestern race in 2002 and should have been up there sooner than now.<span style=""> </span>I suspected that <a href="http://conductthejuices.com/">Craig Thornley</a> would put on a good show, and the fact that Waldo used to be the USATF 100K trail championships indicated this would be a high quality experience. Oddly enough, only a handful of top elite runners have made their mark up there, whereas White River 50 and Chuckanut, the other top NW ultras, had seen the gamut of elite runners.<span style=""> </span>In coming years I am sure there will be many others making the trip. If you are on the fence, I would recommend Waldo 100k any day.<span style="">
<br /></span></p> <p class="MsoNormal">Scott and Clare and I camped out in the parking lots of the Willamette pass ski area in Scott’s sweet camper van (remember the band Camper Van Beethoven and that song matchstick men? I do.)<span style=""> </span>We awoke at 2:45 with the 3 am starters walking walking by to start their race early, then crashed for one more hour or so to wake for the 5 am start. I was concerned that the 5000’ start base elevation of the ski area, and the race low point, would affect my race, but I found comfortable uphill running<span style=""> </span>until about 6500 feet during the race, then felt a bit slower above that. The first climb is on the only dirt road of the race, about ½ mile of that, then onto 62 miles of pure singletrack for the rest of the course (besides one very short section); you just can’t find races like this anywhere anymore, and oddly enough I actually got tired of singletrack later in the race! I’ll take that kind of boredom any day. <span style=""> </span></p> <p class="MsoNormal">The first 1200 ‘ climb I felt very comfortable uphill running and was happy that I had put in a lot of vertical training in the prior month back in Marin. My trespassing<span style=""> </span>onto the 1800’<span style=""> </span>electromagnetic tower hill for hill repeats in Novato had paid off, and I felt that the first hundred feet of the race that I would be tough to beat that day. Given how crappy I felt at my last ultra, an unknown Sierra trail run that rhymes with “blistered face”, I was happy to feel good. As I started down the first of many sweet descents on classic long switch backs where you can get sub 6 minute mile leg speed, I glanced back and didn’t see any headlights bobbing through the trees, but knowing that <a href="http://sharmanian.blogspot.com/2011/08/waldo-100k.html">Ian Sharman</a> and <a href="http://runforyourlife-yassine.blogspot.com/">Yassine Dibboun</a> were racing, I thought they’d be close. I knew that these guys had ultras raced a bunch lately and guessed they weren’t focusing on Waldo.</p> <p class="MsoNormal">My intended splits were taken from the stellar Craig Thornley Waldo website, with a pacing plan exactly what Erik Skaggs ran in 2009. I came into the first Fuji mt aid station at 59:30, just two minutes below Skaggs' split.<span style=""> </span>Through the big trees to the top of Mt Fuji I kept passing the 3 am early starters until I topped out and had a quick view of famed Waldo.<span style=""> </span>Waldo is named for one of the many large lakes around the course, but you never actually see Waldo until the top of Fuji peak if you think to look for it; I didn’t see it for long, but for doing so the organizers gave a lovely Patagonia down jacket in my wife’s size anyway for be the first to be able to view Waldo.</p> <p class="MsoNormal">Tagging the summit at 7100 or so feet, and turned around for the semi technical but fast descent. I passed the guys who were headed up in 3 minutes, so I reckoned I had about 7 minutes on them, but Ian later said I had 10. Anyway, back to Fuji aid station, came through at 1:44:35, still just slightly faster than Erik. </p> <p class="MsoNormal">Throughout the rest of the race, I was about 1-4 minutes on Skaggs’ splits, and while racing I recalled reading about his race from two years ago, when he developed rhabdomyolysis. I hadn’t reread his post-race interviews since then, but should have, as I wasn’t sure how much NSAIDS he had ingested at the time. I decided to only take 1 x 220 mg of Naprosyn early in the race, and one more later, which is conservative for my racing style; I know many medical professionals and some racers think NSAIDS do nothing to help one’s racing, but I think otherwise as long as the runner is very conservative, hydrated, and fueled. </p> <p class="MsoNormal">Since I felt consistent the whole race with only a small lull at near Charlton lake aid station, I decided to not push the pace beyond reason; I had zero desire to experience the hospital stay that Erik endured. I did wonder though if his pace would slow later on in the race due to the overall effects on his body which led to his development of rhabdo. That said, I tried to pay close attention to any subtle body cues or red flags, and played it safe.<span style=""> </span>Still, it was a hard effort to run the same pace as the old course record, almost as intense as any race I’d run.</p> <p class="MsoNormal">After Fuji, the rest of the race was a nice push through the varied trees which reminded me of running in Colorado forests around 10000 feet, which are comprised of dry lodgepole pine forests, leading up to large green moist Englemann spruce around 11000+ ft. I don’t know if these were same trees, but it sure felt like fine Colorado running to me, only without all the dirt roads that always link the good singletrack. </p> <p class="MsoNormal">Many stretches were on snow patches a hundred or so feet long, but this didn’t take a significant toll on the overall time.. maybe a minute overall, as my running on snow was mostly untracked and firm, with only a few exceptions. <span style=""> </span>One difficult crux of the race was the second climb up the backside of Twin Peaks, which is an ancient volcano made of loose dun colored soil, and much like running the volcanoes around Mexico city (a highly recommended adventure if you get the chance) , only in dense trees. This climb was on a 7 mile segment which seemed to stretch forever, I only had one hand bottle which I drained early after every aid station, and the course flagging was sparse. I thought I was of course and almost turned around on several occasions, as I was feeling dry and unsure. </p> <p class="MsoNormal">The next crux was probably the hardest point in the race for everyone; the ascent and descent of fabled 7800 + Maiden peak at mile 55, so close to the finish but still a long way to get there. <span style=""> </span>The Maiden climb is about 2800 feet feet, and for some reason never seems to end. I think I was 1-2 minutes off Erik’s time at this point, and was hoping I would be able to make it up on the backside of the peak on he descent past Maiden lake aid station. I knew I was dehydrated and had been drinking an extra 20 ounces of water at each aid station, then taing my bottle with me, but it was getting around 85 degrees and I was dry anyway. </p> <p class="MsoNormal">As I cramped off Maiden peak, I knew I had some real work to do to stick to the plan, so I tried to attack the few hills on the remaining 8 miles after Maiden lake. Luckily this 8 miles is mostly fast and runnable if there is gas in the tank, and I did have a bit of octane left, as I had been pushing the Clif bar fuel hard the whole race. It paid off with 6 to 7 minutes mile pace on the smooth Pacific Crest trail, past a few beautiful small lakes behind the Willamette pass peak.<span style=""> </span>Not knowing the mileage to the finish, except for one set of race photographers who said I had 3 or 4 miles left, I just kept pushing running scard that I would miss the course record. Eventually Lake Odell came into sight and I guessed I had 2 miles to go, which put me just under time to reach my goal.<span style=""> </span>Out into the hot sun from the trees back to the ski area base, I finished just under CR in 7:06:51, as well as master’s CR.
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<br /></p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYULAVYqgdoPcUS9e7tCKULCqiG3db37uAXxJX2M2XnA8z46qcmETSo8gpX0bA0_j5WddjZOCPx7eh2aVPUS0jPGHkR3hCGsPinqSv9OJXnpfvDZfxAvgkuv9szcWIll7YP235q17eQM8q/s1600/Dave+M+Waldo+finish.jpeg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 266px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYULAVYqgdoPcUS9e7tCKULCqiG3db37uAXxJX2M2XnA8z46qcmETSo8gpX0bA0_j5WddjZOCPx7eh2aVPUS0jPGHkR3hCGsPinqSv9OJXnpfvDZfxAvgkuv9szcWIll7YP235q17eQM8q/s400/Dave+M+Waldo+finish.jpeg" alt="" id="BLOGGER_PHOTO_ID_5645939427434709394" border="0" /></a><p style="text-align: center;" class="MsoNormal">True to the Northwest, a sasquatch-like finishing pose.</p><p style="text-align: center;" class="MsoNormal">Michael Lebowitz photo</p><p style="text-align: center;" class="MsoNormal">
<br /></p><p class="MsoNormal">The rest of the afternoon was spent as usual hanging out with like-minded trail runners who happen to abuse themselves beyond belief, watching other racers come in, enjoying the fine post race BBQ, free massage, and out-of-doors shower. </p> <p class="MsoNormal">Thanks for the ride up with Clare Abrams and Scott LaFarge, and Steve and Deborah Itano drove waaay out of their way to drop me back in Novato. Thanks guys! My wife Ellen also sweetly gave me a 48 hour hall pass for the race; not an easy thing to do with two busy toddlers in the house! And Craig, Curt, Alan, and Meaghan organized the finest singletrack course (almost 100%) I have ever run.
<br /></p><p class="MsoNormal">Overall splits.</p><p class="MsoNormal">59:30 Gold Lake
<br /></p><p class="MsoNormal">1:44:35 Fuji aid
<br /></p><p class="MsoNormal">2:08:24 Fuji Aid 2
<br /></p><p class="MsoNormal">2:49:57 Mt Ray
<br /></p><p class="MsoNormal">3:47:59 Twin Peaks 1
<br /></p><p class="MsoNormal">4:27:16 Charleton Lake
<br /></p><p class="MsoNormal">5:09:20 Road 4290
<br /></p><p class="MsoNormal">6:22:20 Twin Peaks 2
<br /></p><p class="MsoNormal">7:04:32 Maiden Peak (located ~2000' below the summit actually)
<br /></p><p class="MsoNormal">8:09:25 Maiden Lake</p><p class="MsoNormal">Finish, Willamette Ski Area, 9:06:51</p><p class="MsoNormal">
<br /></p> Gear-wise, per usual I raced in the <a href="http://www.hokaoneone.com/en/insiders/blog/dave-mackey-amazing-us-trail-runner_113.html">Hoka One One</a> Bondi B.. give credit where credit's due, this shoe has had a huge hand (foot) in my season so far.. Thanks Nico, Jay, Karl and the Hoka gang! <a href="http://www.clifbar.com/">Clif products have boosted my fuel levels</a> all year, and I have to say there is something going on in that <a href="http://www.udoerasmus.com/index_main.htm">Udos stuff</a> that aids recovery.. I will need recovery as UROC is in 4 weeks. Okay back to your reading <a href="http://irunfar.com/">irunfar coverage of UTMB</a>.
<br />Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com11tag:blogger.com,1999:blog-699371146826913182.post-25544965900418661572011-08-15T12:52:00.000-07:002011-08-15T15:47:07.705-07:00No UTMB :( .. but Waldo calls instead :)<span style="font-size:100%;">Until now, I had been registered for the "CCC" (</span><span style="font-size:100%;">Courmayeur Champex Chamonix) 100K trail race, which is run prior to the 100 mile Ultra Trail du Mont Blanc in the heart of the Alps in two weeks. The CCC is considered the junior varsity version of the <a href="http://www.ultratrailmb.com/">UTMB</a>, and if I had gone over I'd planned on switching over to the varsity UTMB team in order to get my full meal deal of experience in the Alps. As it is, I can't go over this year to run either race; I just can't get the time off as it is the fist week of the fall semester. If the race were one week earlier I would have been carbo loading on escargot and stinky cheese with the finest American contingent of ultrarunners sent over the big pond. They will be running one of the hottest contested international events in years, beyond anything that has been run on US soil thus far. I will be following closely online rooting for the Yanks to bring it home.
<br />Lately, this evolution in long mountain running has been truly cool to experience. The North Face 50 last December saw a decent set of Euros come over. WS 100, although very limited in accessibility to elites or anyone, was as international as anything yet put on. Hardrock, even more limited than WS, did an okay job of representation of internationals. Unfortunately, the US side of ultrarunning is only getting increasingly limiting, as the supply of races is not meeting demand.
<br />I would love to be ten years younger to be able to fully embrace this change; as it is I am trying my best to maintain the highest level of running given the cards I am dealt, and still can usually show a full house to those assembled at the poker table. Still got a bunch of tricks up my sleeve to come. That said, the next long mountain running game is the <a href="http://waldo100k.org/raceinfo/">Waldo 100K</a> in Oregon. It is high time to get up north to check this one out, and the only other Northwestern race I have run so far in the White River 50 years ago. This race has been on my list for five years now, and should be a decent turnout with a few other fast guys showing up.
<br />The <a href="http://www.ultraroc.com/">UROC</a> is five weeks later out on the East coast; I will surely be there for a whooping in the hills of Virginia.
<br />Training-wise, recently I found that I thought was a 1500 foot ridge just to the West of our place in Novato is actually 1800', which means I have been training 20% more vertical than what I thought! This is kind of like finding that old $20 in your jeans pocket, a real find which adds value to your day. This explains why I had been feeling a bit more beat up that usual this summer, and now I'm sure I was overtraining as I did several days of multiple laps on this hill in the heat. This is fine with me, as the long-term benefits may pay off.
<br />UTMB.. maybe next summer!
<br /></span>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com3tag:blogger.com,1999:blog-699371146826913182.post-87278433253257214592011-07-27T15:20:00.000-07:002011-09-14T20:55:42.662-07:00Table Rock 25K..on the greatest trails Marin has to offer!You may ask. Where the heck is this Table Rock?<br /><br />Marin is much like the " Boulder" of California, without towering flatirons, world-class rock canyons like Eldorado State Park, and knobs of skinny teens pulling plastic in the multiple competing rock-climbing gyms within two blocks of each other. No, Marin is famous for much else, like the home of James Hetfield (Metallica), the iconic Golden Gate Bridge, and grassy, mild hills and green canyons sloping down to the sea at famed Muir, Rodeo, Bolinas, and Stinson Beaches. It is directly above, about 500 vertical, the latter lovely beach of Stinson where Table Rock resides. As you come screaming down the wooden and rocky steps off the 1600 foot descent of the Headlands in the Table Rock 25K, you may not even know that you were treading the rock itself, as it is tucked in the thick Northern woods, with a small sign indicating its huge presence.<br /><br />I had an excellent time racing this La Sportiva Cup race. If it weren't for the Cup, which I am not participating in, this would have been a low-key, locals-only race. The only other PCTR race I ran was in 2009 in santa Cruz, which was a very simple affair, with vague markings and maps, and I got off course only to realize it as I drove away after the finish. This year, the gun went off in the fog, and as the leaders blazed a hypoxic start, I settled into 7th place as we started the 200' climb up the Dipsea trail and turned off onto the real 1400' climb of Steep Ravine trail. I started to reel in runners right away, and could only knew ID a couple of the runners near me, like Justin Morejohn and Jason Bryant. One other runner just ahead of me was wearing the <a href="http://www.boulderrunningcompany.com/featured/hoka-one-one-stinson-b-combo-xt-hybrid-running-shoe.html">Brand New Hoka One One Stinson B model</a>, a very appropriate shoe to match this race, and a shoe that even I hadn't received yet ('til today.. the runner who raced in them reported top notch performance and he'd just bought them the day before).<br />I gradually picked some runners off as we climbed the famed actual steep ladder of the ravine, and came out to Pan Toll just ahead of three other runners and in 4th place overall. I love this climb; always wet, dark , ducking heads under large fallen redwoods, and hypoxia. I thought I may have gone out too hard, but still felt real strong and as we started the mellow grade down towards Heather cut off trail, I felt instantly like I could run the hard pace all day. But that said, I knew the only way to win this race was if the top three came back to me.<br />The first real junction was a maze of flagging, an I took a wrong turn down the Dipsea trail. Luckily for me, Jason and Justin were just behind me and yelled down into the trees at me to come back up. I came back up to find myself in 7th place, and blazed down into the fog of Heather Cut-Off towards Muir Beach.<br />I passed made up the three lost positions pretty quickly, and hit the flat Redwood trail loveliness halfway point and saw La Sportiva Cup leader Ryan Woods just ahead. Back up the Deer Park Rd/Dipsea trail to Pan Toll, I kept seeing Ryan just ahead, but just couldn't accelerate to get closer to him. Past Pan Toll aid stations again, the singletrack gently contoured up into pea-soup fog and wind, which is pervasive at the 1600 foot level for much of the year. Finally as we turned down the Matt Davis trail final descent, I saw Matt, but I also hoped to see the two leaders just ahead of him. I quickly passed Matt as we started down the best trail in Marin..IMO.. ripped around the slick wood step and rock corners, over the Table Rock, and into Stinson town to a mellow finish only 100 meters from the beach. I worked hard for that 3rd place, and was happy to have it.<br />The first two guys I had never met, but was duly impressed by their performances. Jared Scott ( who lives on the Grand Canyon rim at 7000 ft) and Matt Byrne ( who lives in the polar-opposite Scranton, PA) put on a mountain runners' clinic. Awesome! Google these guys to see some stellar resumes. I found out from Jared post-race that he holds the new Grand Canyon one-way record (3:07), while I hold the GC round trip record (7 hours). Trail Runner mag's Ashley Arnold finished tops by 9 minutes over her sister, Cynthia. Many top runners flew out for this series run.<br /><br /><a href="http://www.irunfar.com/2011/07/scott-and-arnold-win-table-rock-makes-mountain-cup-moves.html">Bryon Powell's write up here. http://www.irunfar.com/2011/07/scott-and-arnold-win-table-rock-makes-mountain-cup-moves.html</a>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com11tag:blogger.com,1999:blog-699371146826913182.post-23610838326719374412011-07-06T11:50:00.000-07:002011-07-06T12:26:43.381-07:00WS wrap-up<style>@font-face { font-family: "Wingdings"; }@font-face { font-family: "Cambria"; }p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: "Times New Roman"; }div.Section1 { page: Section1; }</style><span style="font-size:130%;">I'd written a report last week on my wife's macbook pro, only to delete it due to not knowing the keyboard shortcuts on a mac. Here's a brief recap and <a href="http://gallery.me.com/burrellg#100373">Galen Burrell's</a> photography, with <a href="http://hokaoneone.com">Hoka One One</a> founder Nicolas Mermoud joining me for a section of the Foresthill streets.<br /><br /><a href="http://gallery.me.com/burrellg#100373">http://gallery.me.com/burrellg#100373</a><br /></span> <p class="MsoNormal"><span style="font-size:130%;"><br /></span></p><p class="MsoNormal"></p><p class="MsoNormal"><span style="font-size:130%;">Lessons learned..</span></p><p class="MsoNormal"><span style="font-size:130%;"><br /></span></p> <p class="MsoNormal"><span style="font-size:130%;">*Altitude.. WS isn’t considered a high altitude race, but 6000 feet felt like <a href="www.pikespeakmarathon.org">14000 feet</a> this year! Compared to 2009 when I lived in Colorado, I was sucking pond water this year as we climbed out of Squaw Valley. In 2009 it was easy to crest the top of Squaw at 8500 feet in first place; this year I was in about 15<sup>th</sup> with significantly more effort. </span></p> <p class="MsoNormal"><span style="font-size:130%;"> </span></p> <p class="MsoNormal"><span style="font-size:130%;">*Recovery: My spring season was too packed with victories<span style=""> :) </span><span style="font-family: Wingdings;"><span style=""></span></span>to perform<span style=""> </span>top notch at WS. Live and learn, gotta push the envelope, living life on the edge, etc, all that.<span style=""> </span>That said, I can’t wait to race again later this summer!</span></p> <p class="MsoNormal"><span style="font-size:130%;"> </span></p> <p class="MsoNormal"><span style="font-size:130%;">*Hoka One One: I am so happy I sported the <a href="http://hokaoneone.com">Bondi B</a> the whole race. The Bondi B rocked the snow, as I came out of the snow in first to promptly lose about 15 minutes on a misflagged turn to Talbot Creek campground (ten more yellow flags led me across a waist high stream crossing leading into the Granite Chief wilderness...I wonder if other racers took this turn?) Anyway, the Bondi’s gripped the snow, cushioned the descents, and performed just as well as hey did at AR 50 and Miwok. </span></p> <p class="MsoNormal"><span style="font-size:130%;"> </span></p> <p class="MsoNormal"><span style="font-size:130%;">*Crew: My crew was stellar, as were the aid stations and volunteers. But I found it completely unnecessary to have crew until Michigan Bluff (mile 55) and would have been fine until Foresthill or the river going solo using only aid station resources. As known I thought I would struggle with GI issues but this didn’t materialize this year. I learned that simple is best for my racing and the transfer from fueling in sub 100 k races works fine to my rare 100 mile race. Of course I can say this given the cool temps this year and may <span style=""> </span>be “eating” my words in the future.</span></p> <p class="MsoNormal"><span style="font-size:130%;"> </span></p> <p class="MsoNormal"><span style="font-size:130%;">*Props to Montrail for putting on the 2011 Montrail Cup (and 2010, 2009, 2008..) Of course I am happy about this because I won the series and some money which I sorely needed. I know some may not like to hear it but if it weren’t for my sponsors I would not have raced this year; I simply would have had to get a part-time job on top of school to support my family.<span style=""> <br /></span></span></p><p class="MsoNormal"><span style="font-size:130%;"><span style="">When I won the 2004 Cup I received a crystal vase presented at the Mountain Masochist 50, which still holds the flowers I bring home daily to my wife (or weekly.. maybe). I am guessing Montrail president <a href="http://www.montrail.com/Who-We-Are/About_Us_Landing,default,pg.html">Topher Gaylord</a> has a <a href="http://www.wired.com/gadgetlab/2011/06/100000-razor-has-just-two-blades/">iridium razor</a> he just hasn't got around to mailing just yet.<br /></span></span></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><span style="font-size:130%;">*Have an excellent summer!<br /></span></p><style>@font-face { font-family: "Wingdings"; }@font-face { font-family: "Cambria"; }p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: "Times New Roman"; }div.Section1 { page: Section1; </style>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com7tag:blogger.com,1999:blog-699371146826913182.post-59801899249055940852011-06-26T21:16:00.000-07:002011-06-27T21:09:59.883-07:00WS Brief<!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> <p class="MsoNormal">Overall, even though what I experienced Saturday was truly inspiring and phenomenal in many ways, I felt had a mediocre race at Western this year. Got 8<sup>th</sup> in the race, but won the <a href="http://ultracup.montrail.com/overview.aspx">Montrail Cup</a> series. <span style="mso-spacerun:yes"> </span>I felt rather blase for most of the day with no real low-points, but nI ever felt like I could accelerate at any given time either. I continue to underestimate the recovery that needs to occur on a deep level from these things called ultras..I guess being 41 will do that to you!<br /></p> <p class="MsoNormal">Some highlights though..</p><p class="MsoNormal"><span style="font-weight: bold;">(I can't believe I didn't mention my crew </span>when I wrote this post last night; my good college pal Devin, SFSU coach Tom Lyons and son Dean, old Boulder pal Galen Burrell (also paced me in 04), and pacers Mark Richtman (paced me in 09) and Atlas snowshoe race teammate Peter Fain. Thanks fellas! Ellen and Ava came to the finish past bedtime to cheer, a pleasure to see through tired eyes.<br /></p><p class="MsoNormal">The other highlights<span style="font-weight: bold;">:</span><br /></p> <p class="MsoNormal">*Seeing a BIG black bear book across the trail and dive down steep hill near Dusty Corners.</p> <p class="MsoNormal">*<a href="http://www.sacbee.com/2011/06/23/3719879/others-will-compete-but-he-runs.html">This article</a> about RD Greg Soderlund in the Sacramento Bee newspaper. Greg is such a grounded guy, humble, detailed, and he used to be a PA but would never tell you so. </p> <p class="MsoNormal">*Witnessing the sprint finish of <a href="http://www2.thenorthface.com/na/athletes/athletes-KS.html">Kami Semick</a> vs. <a href="http://www2.thenorthface.com/na/athletes/athletes-NK.html">Nikki Kimball</a> for 2<sup>nd</sup> and 3rd on the track. Apparently they had their own run-in on the trail with a different bear than mine (seriously).</p> <p class="MsoNormal">*Running 15 miles of the race on top of the Sierra snowpack, picking out yellow flags to follow and wishing the whole race was like that. </p> <p class="MsoNormal">*Being passed by <a href="http://ajwsblog.blogspot.com/">AJW </a>at Hwy 49, then retaking him in the last few miles. My crew guy Tom Lyons told me I'd better beat him or I’d have no ride home.<br /></p><p class="MsoNormal">*Volunteering few a few hours for the race. Seeing loads of people I only see once a year and meeting tons of others.<br /></p> <p class="MsoNormal">*Not a highlight; taking my daughter to the ER the day before the race, wondering if I would make the start the next day! (Just a hard fall off the bunkbed. She is fine but got a little egg behind her ear; kids’ resiliency amazes me.)</p><p class="MsoNormal">I will try to write something up by next weekend if I can fit it in.<br /></p>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com12tag:blogger.com,1999:blog-699371146826913182.post-64676540884223527812011-06-08T11:08:00.000-07:002011-06-08T13:41:03.802-07:00Help me solve my GI issues at WS<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6hNDW7OKS4TivuB-I4potKdgxQdOPB3tZx4jlha4orlLqqyK7nqQCI0Ss9lPkrmOQ3Iuk3GlpRrt4iGWqsLukx305K5kyO_b4g-_VYZj9JGgcsl0XSA1_xB8xPDluTGBXbIi4CiQPc12c/s1600/Tummy.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 257px; height: 196px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6hNDW7OKS4TivuB-I4potKdgxQdOPB3tZx4jlha4orlLqqyK7nqQCI0Ss9lPkrmOQ3Iuk3GlpRrt4iGWqsLukx305K5kyO_b4g-_VYZj9JGgcsl0XSA1_xB8xPDluTGBXbIi4CiQPc12c/s400/Tummy.jpg" alt="" id="BLOGGER_PHOTO_ID_5615912849871522882" border="0" /></a>Friend or Foe?<br /><br /><div style="text-align: left;">I almost never reach out to the masses for running advice. I basically go it alone in my training strategy and this has worked quite well for the most part in all racing and training. In this case though, I am trying to solve a thorny problem that oddly solely occurs on the Squaw to Auburn course.<br /><br />My problem is located in the lower left of the above diagram, where the stomach joins the duodenum and small intestine. I am trying to find ways to not have my pyloric sphincter bind into a knot and shut down all subsequent digestion by the time I hit Michigan Bluff. All digestive absorption happens distal to the stomach in the small intestine, with very little real events in the stomach (except mixing) and in the large intestine (except some water absortion and mucus production). My nutrient absorption during races has normally been excellent, with a "cast iron stomach" I rarely to never have nausea, vomiting, and lack of fueling. But once I touch that dirt in the Sierra summer all bets are off. Even last year when pacing <a href="http://akrunning.blogspot.com/">Geoff</a>, after 25 miles I found the same thing happening, peeling off at Brown's Bar and then picking him up later at Robie Point. And it was "only"90 degrees last year. This has only occurred on the WS course, and never in any other, or even longer, adventure or running event.<br /><br />So help me if you will with any and all tips. I am looking for the silver bullet the slay the GI vampire that lurks within. Do you know what this bullet consists of? I have asked advice of a few WS legends such as <a href="http://ix.cs.uoregon.edu/%7Ethornley/2010/06/08/ws-historical-temperature-and-snow-data/">Craig Thornley</a> and <a href="http://ajwsblog.blogspot.com/">AJW</a>, and they offered some excellent tips, historical perspective, and references to prior posts. But these guys for the most part get through WS on chicken broth, stew, turkey and avocado and cheese sandwiches for the first half, then switch to gels and conventional fueling later in the race. This wouldn't work for me, as I tried this kind of stuff (but much less of it) in 2004, leaving my stomach turned sideways on Cal Street while Jurek put an hour on me. I have a ton of respect for these guys and their ways, especially as they actually spend time on the course fine tuning and becoming intimate with it, but their fueling strategies are more traditional than mine.<br /><br />Here are my options as I see them;<br /><br />Metoclopramide: My ultrarunning science friend Charles told me her tried this pharmacological GI motility agent once, which left him asleep by the side of the trail. Not sure I want to go there.<br /><br />Ginger: I tried capsules in 2009, but I may have tried them too late in the game as they didn't seem to work. But I was kind of sick that year anyway. I may supplement these early and see what happens. I know nothing about ginger extract though, except it is mostly alcohol mixing with liquid ginger.<br /><br />Simplicity: Gels, Clif Bloks bananas, PBJ, water. I have only had success here in shorter races. I lean towards this simple tried but true way and not gumming the works.<br /><br />Eating less: Risky. If there is less in the tank I may bonk and not catch up in fueling later.<br /><br />Pacing smarter: Getting to Michigan Bluff doesn't win the race; getting to the track first does.<br /><br />Feel free to post ideas. I need them! For such an experienced runner as I am, in this realm I feel as green as <a href="http://karlmeltzer.com">Karl Meltzer</a> running a road 5K. Solving this GI thang is no reinvention of the wheel for many ultrarunners, but I am a neophyte at this distance and have the utmost respect for the years that are out there.<br /></div></div>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com24tag:blogger.com,1999:blog-699371146826913182.post-54619784478041701632011-06-01T20:42:00.000-07:002011-06-01T21:09:28.752-07:00Novato life before Western States<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRTuxQXbU-ByuHe6_CUFIVMqhYdJ1ZmScFJnaUH48csAEpV8N4zBkqCDMwlyFoaPUp-G8LfYsH3SFMOS5uLuPG5V3PneSTz2ipUizOrZYnzRyyCtFLd5cMbb0TYteGrN1HopJ1PL90lcMX/s1600/Novato.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRTuxQXbU-ByuHe6_CUFIVMqhYdJ1ZmScFJnaUH48csAEpV8N4zBkqCDMwlyFoaPUp-G8LfYsH3SFMOS5uLuPG5V3PneSTz2ipUizOrZYnzRyyCtFLd5cMbb0TYteGrN1HopJ1PL90lcMX/s400/Novato.jpg" alt="" id="BLOGGER_PHOTO_ID_5613465604497327106" border="0" /></a>The Novato skyline looking West<br /><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if !mso]><object classid="clsid:38481807-CA0E-42D2-BF39-B33AF135CC4D" id="ieooui"></object> <style> st1\:*{behavior:url(#ieooui) } </style> <![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> </div><p class="MsoNormal">I think my lack of a mileage log has caught up with me.<span style="mso-spacerun:yes"> </span>Since running Miwok 100k 3+ weeks ago I just have felt like the gas hasn’t been in the tank to run very much or very hard since then. <span style="mso-spacerun:yes"> </span>I am not supposed to run much anyway as Miwok and AR 50 were so close to each other, but I should get better at tracking my training, just to know why the heck I feel so crappy.<span style="mso-spacerun:yes"> </span>This hasn’t been for naught though as I can focus more on life's other callings, but I am tired of being tired all the time. </p><p class="MsoNormal">What I do know I need to change immediately is my diet. Ellen and the kids and I eat extremely well overall, but cookies and 1-2 beers at the end of the day is not just working (for me, not the kids).<span style="mso-spacerun:yes"> </span>I think the special treats in the evening are negatively affecting my sleep patterns and not enabling recovery. Basically every morning I wake up and don’t feel in the least bit rested, wanting three more hours in the sack to catch up. My basic fueling is vegetarian with omnivore tendency, and with a bit more discipline will yield better recovery and energy.<br /></p> <p class="MsoNormal">I ran well in the spring because I was focused on studies, family, and no alcoholic beverages, which was fine and I didn’t even notice for weeks at a time that I hadn’t ingested any alcohol, which is mostly a waste of money that I don’t have anyway. This was a good formula and I seemed to race well on moderate running mileage. I will go back to these basics, but will not give up all of the cookies.. just half of them. I am fine with fewer miles the next few weeks before States, as I am not going to get any fitter and can more or less only recover anyway. I find when I put more energy into school and family I race best, so I am trying to get back to these basics.</p> <p class="MsoNormal">Otherwise we now live in Novato, CA, on the northern side of Marin, about 200 meters from Hwy 101 and close to Hwy 37, which takes me to Vallejo over to top of the Bay. <span style="mso-spacerun:yes"> </span>I have a 25 minute reverse commute from door to door, and stellar trails just out the back door on a long 1500 foot elevation ridge that creates a kind of quasi-cirque that surrounds Novato. Look at the Novato skyline and you can pick out some cell phone towers at the top of the Skyline, which his the middle of the “cirque”; these towers are easily reached by a steep rolling series of climbs by dirt road and single track out the door of our dodgy apartment on Ignacio Boulevard. Up Ignacio two miles away is College of Marin, a beauty of a college campus trailhead of about 20 miles of moderately difficult and beautiful trail link ups onto some private land (never crossed this private land though..wouldn’t dare :)<span style="mso-spacerun:yes"> </span>high above to the aforementioned ridge. <span style="mso-spacerun:yes"> </span>The kids, dog, Ellen and I had an excellent evening hike down low near the college today to a small pond on the Waterfall trail, which was perfect for a family jaunt with a one-year old strapped to my back and a three-year old leading the charge.</p> <p class="MsoNormal">The other skyline feature of Novato is Mt Burdell, a mini-massif of dirt roads and single track to about 1500 feet, with an awesome five-mile long narrow switchback descent on the backside to Mt Olompali State Park, which used to be the largest Miwok Indian encampment long ago, as well and where the Grateful Dead used to jam. This trail combo can be a sweet out and back, offer excellent leg turnover with vertical as needed. <span style="mso-spacerun:yes"> </span>All in all, Mt Burdell is super nice for running and views.<span style="mso-spacerun:yes"> </span>And Novato is a nice town, a bit less pretentious than much of Marin, yet just as attractive, with a cool farmer’s market that rivals Boulder’s. </p> <p class="MsoNormal">So WS is coming up and I have re-evaluated my plan for this race. The past two times I have raced it I ran at the front until Michigan Bluff and ended with mixed results, suffering the effects of the heat for doing so. This year I am taking a new tack and am going to “chill” and try to enjoy the experience without killing myself and not being able to function at school the week after. According to the point system, all I need to do is finish to win the Montrail Cup, which is more important than trying to win the race this year and risk blowing up (not that I could win it anyway).<span style="mso-spacerun:yes"> </span>I look forward to being 30 minutes back of the leaders coming into Foresthill, and then see what may materialize after that in terms of a podium spot. Unlike <a href="http://akrunning.blogspot.com/">others</a>, who <a href="http://roguevalleyrunners.blogspot.com/2011/05/so-far-so-close.html">run away</a> to escape north over the Arctic circle to evade the pressure of WS title defense, I am going to chill like the ice cube I am. May I not melt before mile 30.<br /></p>Dave Mackeyhttp://www.blogger.com/profile/13582815873942037665noreply@blogger.com14