tag:blogger.com,1999:blog-42418325933306003662024-03-12T17:07:09.617-06:00Thelen CoachingTraining + Skills + Preparation = SuccessTracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.comBlogger61125tag:blogger.com,1999:blog-4241832593330600366.post-53907834078129682892021-04-02T07:10:00.001-06:002021-09-10T07:26:01.286-06:00Spring Results<p> Just a quick bit about some spring time results. Not a lot of racing going on just yet - but some!</p><p>Biggest result is Dianna coming back from injury to finish the Stories Ultra 6 hour race. After a broken foot knocked her out of last years events, this was the first race back for her in many months. The weather proved to be great for a run - no snow on the ground like in 2020 and with cold, but seasonal temperatures for February. Dianna's training heading into Stories had been limited due to the time, but she was still able to cover 12 miles. A huge accomplishment for someone who hadn't been running a month before the event! If you haven't tried a timed race, I strongly recommend looking at them. Very family and crew friendly and perfect for a first ultra. You can run as little or as long as time allows. </p><p><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1EQ_79iB2ARAhX58yzSx_p_zzNp8xWB_OfNRDZVLULwlzF7OYJC9PTWeWgAZXtdG0QSLHuqKi3AqyBo_bMhEXEzfhZyewkfl07G40KOdyG1qj5XCHswMN14bDkzEY4iS4xxBsGQ_BZiI/s2048/IMG_9553.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1536" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1EQ_79iB2ARAhX58yzSx_p_zzNp8xWB_OfNRDZVLULwlzF7OYJC9PTWeWgAZXtdG0QSLHuqKi3AqyBo_bMhEXEzfhZyewkfl07G40KOdyG1qj5XCHswMN14bDkzEY4iS4xxBsGQ_BZiI/w480-h640/IMG_9553.JPG" width="480" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Dianna reaching the finish of her 6 hour event at Stories Ultra. </td></tr></tbody></table><br /></p><p>Coach Tracy finished up her Moab Triple Crown series with the <a href="http://tracythelen.blogspot.com/2021/02/arches-ultra-aka-how-not-to-run-ultra.html" target="_blank">Arches Ultra 50k</a> and the Behind the Rocks 50 Mile races. Arches was the first race back for a lot of runners and while the fields were small due to restrictions, they were quite competitive. She took 9th and first masters in the Arches Ultra, chasing after some very fast Olympic Trials runners doing their first ultra race. At Behind the Rocks, she took second behind Annie Hughes - who would go on to win the Leadville Trail 100 later this year year. And for the Triple Crown of Moab Ultra Series, her cumulative time was fast enough to win the women's race and place second overall. </p>Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-40718715915245546322021-01-09T06:40:00.001-07:002021-09-10T07:10:28.224-06:00Welcome 2021!<p> Here's to hoping that 2021 will be slightly more normal then 2020. Races are slowly starting to come back on to the schedule, so it's time to start planning for a successful year. But how to do that? Well, it all depends on if you kept up with the training, building a solid foundation over the craziness of last year or if you were limited in your ability to get out and about. It also depends on if you are looking at different races for 2021 or if it's just rolling over the 2020 schedule. </p><p>If you have a new schedule, then things are a little easier. It's like any other year - where you balance the big goal races with smaller events to dial in the gear and preparation. Take into account that fields might be smaller and it might be harder to get into the races you want to do. Once you have your races set, it's a matter of designing the program around them. Start where your fitness is right now - not where it was last year at this time, and then work forwards. Remember the important recover weeks as well as balancing out work, life and training stress. If there's a big project due at work, you might not want to make that one of your bigger training weeks. </p><p>However, if the schedule is a roll over from 2020, there's a little more to consider. Training is in a very different place this year, so goal times and places may need to be adjusted. You can't just take everything from 2020 and plop it onto the 2021 calendar - from workouts to rest days to training blocks. You have to take a serious look and what you were able to do last year and build from there. Do you have the time to be able to do all the races from 2020, as well as the races you initially wanted to do in 2021? Most likely not. You have to balance the dreams of last year with the goals of this year. Choices may need to be made. If there's lotteries involved, then I would go with the races that you are in and not apply for any other lotteries. Unless they are letting you do a lottery only, get the extra tickets like High Lonesome here in Colorado. </p><p>When it comes to other side of preparing for a race, that's going to be a little more complicated this year. There will be differences at aid stations - from not having as much food available to changing how things are served. A lot of running races went to full cup-less and container-less over the last few months. They are also using semi contact-less methods for helping athletes. Be prepared to have to do more to help the volunteers at the race and to have wait a little for them to be able to help you. If trends from last year continue, there also might be less food being prepared and a lot more single serve bags of food. Make sure you know what your race will be serving and plan accordingly with your training. That does apply at any time, but its even more important now. Another concern to be aware of - crews and support for runners may be limited due to permits. If you are used to having your significant other meet you at every crew point in the race, make sure you still can. Read the guidelines and prepare to run your race alone if needed. </p><p>Want more help planning the 2021 season? Reach out!</p>Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-25306266863044600942020-05-10T14:53:00.001-06:002020-05-23T14:53:41.973-06:00Going VirtualRacing (in person) may have been canceled, but running hasn't! Yes, some locations are stricter on the lock downs and stay at home directives then others. Getting out to trails and the mountains has been challenging for some people. But others are getting creative and doing their runs around the block or even smaller. How to stay motivated when there's such a limited range for adventure? After so many March and April races were canceled, with May and June looking ominous, the race directors have stepped up. They need to stay in business - which means putting on races. No races means no money and possibly even worse as runners demand refunds for events that were canceled. (Side note - if you want your favorite grass roots race series to survive, don't ask for a refund if the race was canceled on short notice and don't do a charge back! That's a sure way to <a href="http://tracythelen.blogspot.com/2020/03/out-of-abundance-of-caution.html" target="_blank">bankrupt</a> the events. Let the RDs figure things out that will both help you and the events.) The solution isn't ideal - we don't get to enjoy the personal community of running, but we still have events and goals to train for. And the race directors can still bring in some money - and may even attract new runners! The community is still there as well, especially if you can participate in the groups and the race directors leverage the power of social media to create a global community. <div><br /><div>Going virtual. I'll be honest, as an athlete, I discounted virtual races for years - pay money, get a shirt and medal and you don't even have to really run the event? You miss out on all the fun and adventure of traveling to the race, experiencing the location of the race. And you aren't really racing against anyone because you aren't on the course. However, as a Coach and seeing how devastated some of my athletes are at the cancellation of the events, I can see the benefit of the virtual races. They aren't the meaningless award machines that I initially thought. The virtual races that have started in the wake of the pandemic provides a purpose for getting out and moving. They are bringing athletes from around the country and the world together on social media, all sharing the same goal - staying healthy, staying fit and finding a challenge. That's really no different then in-person racing - except the challenge becomes more self directed</div><div><br /></div><div>For some of the races, you sign up and get the finishers medal before you've done the distance you've selected. So the motivation to hit the road or trails - even if it's just around the block a few too many times - is there, hanging on the wall. You have to cover the distance to have earned the medal. There's also some freedom involved that you don't get in the in-person events. Some races provide a very narrow window for completing and submitting times. Others give you several months to run the distance, so you can build up or try a few times. Some race directors have taken the standard events and turned them into virtual - like <a href="https://www.madmooseevents.com/" target="_blank">Mad Moose</a> did with their Take 5 in the Garden and High Drive Challenge races. Others have started completely new races and series to attract runners - like <a href="http://www.trailracingovertexas.com/">TROT</a> did with the Summer Series. They are doing four completely new races - 100% virtual, with distances for every runner from 5k to 50k. Each race has a different medal and there's a special medal for finishing all four. <a href="https://humanpotentialrunning.com/" target="_blank">HPRS</a> has taken the community aspect to heart with two virtual series that were more about the weekly challenges and sharing your community and knowledge with others then just the races. And then there's the long distance challenges like running across various states ala the Great Virtual Race Across Tennessee. Each virtual event has a different focus - attracting different kinds of runners, just like in real life.</div></div><div><br /></div><div>So racing isn't canceled - it's just shifted location from the distant trails and mountains to your backyard. If you are looking for races of any kind and have lost your spring and most of your summer season, I would recommend checking out the virtual options. Support your local race directors while challenging your self to something different. You might see your community in a new way or find a new trail in your city to explore. </div><div><br /></div>Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-54077324503750646242020-03-28T07:07:00.000-06:002020-05-07T08:50:19.571-06:00Drift 100<div style="height: 0px;">
<span style="font-family: inherit;">Thelen Coach Athlete Dennis headed up to the Wind River Range in Wyoming for the inaugural <a href="http://www.thedrift100.com/" target="_blank">Drift 100 Fat Bike race</a>. It might have been one of the last race held before new guidance from the CDC came down! Here is his report from that race. Sounds like it was a great event and one that fatbikers should consider in the future! Remember - support your race directors and take a chance on the smaller events. All photos from Dennis</span><br />
<span style="font-family: inherit;"><br /></span>
<br />
<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/AVvXsEg3fN8AMBm3YG0j_JlB6GscOgiVdUlsVn2ghwIR3SfZLqGct_r4mKNaeeV4voqC5lhy7NysQyi-hHTfVkWSXJkMx1qDeUSUeZ8mczj14qO0NslNgQSBXNz9xBIJ4zs7KLRmXWoKSXE5aDQ/s1600/P3130955_1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3fN8AMBm3YG0j_JlB6GscOgiVdUlsVn2ghwIR3SfZLqGct_r4mKNaeeV4voqC5lhy7NysQyi-hHTfVkWSXJkMx1qDeUSUeZ8mczj14qO0NslNgQSBXNz9xBIJ4zs7KLRmXWoKSXE5aDQ/s640/P3130955_1.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pre-race and ready to go! Gear list coming soon...</td></tr>
</tbody></table>
<span style="font-family: inherit;"><br />The Drift100
course was beautiful, challenging, and fun; everything a 100-mile fatbike race
should be. Below is my perception of the course, at least as well as I can
remember it. You can forget a lot of geography over the course of 25.5 hours of
pedaling!</span><br />
<span style="font-family: inherit;"><br /></span>
<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/AVvXsEh_ZFCmwitIY1_JZFg-azvoAZeiR8LfgWKp61oxOilAso5c6PPonpQEWo3JNugxniFs-Msv1OQtriO6z8lwgGDm3z9tximphaf7BCTguktTZrg_6MsaH69ERhHjJP5y9kHqBwhiNvi2FF4/s1600/P3130959_1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_ZFCmwitIY1_JZFg-azvoAZeiR8LfgWKp61oxOilAso5c6PPonpQEWo3JNugxniFs-Msv1OQtriO6z8lwgGDm3z9tximphaf7BCTguktTZrg_6MsaH69ERhHjJP5y9kHqBwhiNvi2FF4/s640/P3130959_1.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Course markings and tracks</td></tr>
</tbody></table>
<span style="font-family: inherit;"><br />The first 47
miles of the Drift100 are almost entirely spent climbing. From the start, the
course climbs up the valley for 19 miles at a gentle gradient punctuated by a
few short, steep grunts. There are a handful of rolling hills between miles 16
and 27, but the general trend is upwards - always upwards. At one point the trees opened
to a large meadow with a staggering view of the Winds to the southeast. But
there was no time to stop and enjoy the view as the racers were still somewhat
closely grouped at this point. I passed two riders between the meadow and the
first aid station as the trail wound in and out of the forest and along the
edges of big, wide-open meadows. As I approached the first aid station, I
counted four sets of tire tracks and one pair of ski tracks, indicating a 6<sup>th</sup>
place position as I neared the end of the first ¼ of the race.</span><br />
<span style="font-family: inherit;"><br />The Strawberry
Aid Station appears after a descent and short, steep climb out of a treeless
draw. The volunteers were serving up baked potatoes, coffee, and water. The
weather was warm,my layers were dry, and I was feeling good, so I made this a
quick stop and continued to the next section of the course, which ascends to
the Continental Divide. After a few miles of steady climbing, the course takes a
sharp left turn once it reaches the Divide at mile 31.7 and points steeply downhill
through a wide-open meadow. Unfortunately, the joy having a few miles of
downhill was ahead was short-lived. The track was soft, drifted, off-camber,
and difficult to ride despite the beneficial gradient, so there was no
opportunity for recovery from the past 30+ miles of climbing. There were many
sections of this segment that were rideable with care. The trick was to read the
snow texture and not follow the stakes, as the snowmachine traffic made a more
direct line than that offered by the course markings. Even so, there were multiple
spots where I had to hop off the bike and push for a hundred yards at a
stretch. Despite the tedium of pushing downhill, this section of course was
quite interesting and unique as it trended down the middle of a steep, treeless
valley and through a glacial moraine.</span><br />
<span style="font-family: inherit;"><br /></span>
<br />
<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/AVvXsEgdeGrObjWjCUDlx8HVifrwL_vMje8IWAvBEYCXqI7MEoYmeTvz91zxZ-tAK-3z-PY8jtib3FNJmHhIdTtScdIgylxfn9iK4l89KY7Jw3DjE3oJ5nXk8dduNubxeIdQWv1DEo9ktpynXQM/s1600/P3130960_1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdeGrObjWjCUDlx8HVifrwL_vMje8IWAvBEYCXqI7MEoYmeTvz91zxZ-tAK-3z-PY8jtib3FNJmHhIdTtScdIgylxfn9iK4l89KY7Jw3DjE3oJ5nXk8dduNubxeIdQWv1DEo9ktpynXQM/s640/P3130960_1.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of the punchy climbs</td></tr>
</tbody></table>
<span style="font-family: inherit;"><br />At mile 35 the
course changed character and climbs steeply back to the Continental Divide, which
it crosses 3 times before the next aid station - eventually reaching a high
point at 9840’. This section was soft and physically demanding, with lots of uphill
hike-a-bike for us mortals. I even saw a few places where Jefe, the lead biker
and a very strong and experienced rider, got off his bike. So, I didn’t feel
that bad hopping off and pushing! Even the downhill parts of this segment were
not an easy place for recovery, as the trail conditions demanded considerable attention
to successfully navigate the steep, loose, and narrow descents. A tight track and soft conditions made it
easy to drop the front wheel into the deep snow, rapidly halting all forward
momentum and increasing the risk of a crash. A safe descent here was mandatory,
as help was hours away. A cool head, a
light touch on the handlebars, good bike handling, and controlled braking were
all required throughout the multiple short descents on this section. Although
this was the toughest part of the course, it was also the most fun.</span><br />
<span style="font-family: inherit;"><br /></span>
<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/AVvXsEinq2-qkCNTgXtvO1WqftyJXQmT4xJ9HiL2GRzZWjidy9-HlSjkEt_Q76eibfVezTnMT5zAsk-70uwA5-iNbfeV5uCeZFkhaCcvwVPTISxmbVawWp4zEfgryB0IFaCrTyk4T058WtNNxfw/s1600/P3130961_1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinq2-qkCNTgXtvO1WqftyJXQmT4xJ9HiL2GRzZWjidy9-HlSjkEt_Q76eibfVezTnMT5zAsk-70uwA5-iNbfeV5uCeZFkhaCcvwVPTISxmbVawWp4zEfgryB0IFaCrTyk4T058WtNNxfw/s640/P3130961_1.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">High point of the course!</td></tr>
</tbody></table>
<span style="font-family: inherit;"><br />A short, fast,
and cold descent as the sun descended below the horizon brought me to the
Sheridan Aid Station at ~Mile 50 just as it was getting dark. This aid station
was a small building with a woodstove, soup, and two friendly volunteers. I
spent about 40 minutes here refueling, rehydrating, drying layers, and
preparing my body and mind for the next section of the course, the 18-ish miles
of terrain trending mainly downhill between Sheridan and the Warm Springs Aid.<br />At the pre-race
meeting, the race director said that the hardest part of the course was between
miles 30 and 50, and that we will be OK if we can just make it to Sheridan and
regroup. She was right. The next section of the course started with a fast and
cold descent punctuated by a couple of rolling hills, but trail conditions were
excellent, and the subtle rises were all rideable. Near the end of this
section, the trail turned upwards three times for longer hills that often
necessitated me hopping of the bike and pushing the steeper sections. These
would have been rideable on fresh legs but weren’t worth the energy and caloric
expenditure after racing 60 miles of snowy trails with over 5000’ of climbing duringthe
prior 13.5 hours, especially knowing that there was one more big climb ahead. A
short descent followed by a flat straightaway led to the next opportunity to
regroup.</span><br />
<span style="font-family: inherit;"><br />The Warm Springs
Aid Station was a large dome tent with a propane heater and a nice couple who
volunteered to refuel us with some camp-cooked macaroni and cheese. I scarfed
down a big bowl and a cup of hot chocolate, refilled my hydration pack, and set
off after 40 minutes of rest to tackle the next section of the course: the long
ascent to Union Pass followed by the exposed, windy, and cold descent back to
the Strawberry Aid Station. The trail to Union Pass, another Continental Divide
crossing, was an ascent of 1400’ over about 4 miles. Fortunately, the climb was
in the trees and mainly sheltered from the wind and blowing snow. The gradient
wasn’t too steep, but steep enough that I was off my bike for a significant
portion of the climb. But the trail was in pretty good shape and was pretty
easy relative to other hike-a-bikes I have done in this type of race (Two Top,
I’m thinking of you…). I put my head down, cleared my mind, switched off the
display on my GPS so I wouldn’t stare at the screen for the entire ascent, and
started pushing. A couple of hours of pushing later, and I was at the top and
ready to descend back to Strawberry Aid Station.</span><br />
<span style="font-family: inherit;"><br />The descent was
not as steep as the ascent, and therefore required quite a bit of pedaling in
order to maintain the momentum necessary to bash through the softer sections of
the trail.This section was a bit more difficult and longer than I had
envisioned while studying the course profile prior to the race. It was windy
and cold, and protection from the wind was scarce, as the patches of trees were
few and far between. I was happy to reach the relative safety of the forest
just past the Union Pass shelter after several miles of getting battered by the
wind. At this point, the sleep monster started to get ahold of me, and I was
struggling to maintain a straight line and keep pedaling. I would have to stop
every half mile or so to stretch, shake out the cobwebs, and try to regain
focus. This section of the course, while short, seemed to go on forever. Finally,
20 hours and 40 minutes after the start of the race, I regained the Strawberry
Aid Station.</span><br />
<span style="font-family: inherit;"></span><br />
<span style="font-family: inherit;">I had a longer
rest here than at my stopover earlier in the day. I ate another baked potato,
loaded up this time with butter, cheese, and salsa, while drying my outer
layers over the woodstove.I knew I had one more climb to go, and then the
descent and long flat back to the finish.Feeling refreshed, I set out again
after 35 minutes.Just 18 miles remaining, and the sun would be coming up soon!</span><br />
<span style="font-family: inherit;"><br /></span>
<br />
<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/AVvXsEg_UGOJE6n-eLFLhcFBpH82xuOMK-7jFwkZsDKT3kDOkvVDYa9t15k0jJv23eacTLabbSWky1z-0CXVHRAgdDPfrlS0SZLBCkEIAFrrFE3STazj8L6jGxBGm7vbnCKe5lhCi4QY0AkKeV8/s1600/P3130963_1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_UGOJE6n-eLFLhcFBpH82xuOMK-7jFwkZsDKT3kDOkvVDYa9t15k0jJv23eacTLabbSWky1z-0CXVHRAgdDPfrlS0SZLBCkEIAFrrFE3STazj8L6jGxBGm7vbnCKe5lhCi4QY0AkKeV8/s640/P3130963_1.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of the slight downhills</td></tr>
</tbody></table>
<span style="font-family: inherit;"></span><br />
<span style="font-family: inherit;">After a few
miles and a couple of rolling hills, I realized I was able to see more than two
trail markers ahead of me. My body immediately responded to the new day, and my
energy levels increased dramatically. Short, steeper sections of the trail that
would have had me off my bike an hour prior were now no obstacle. Finally,
after 22 hours and 86 miles, I reached the top of the final significant climb
and the beginning of a long, fast descent. I had to stop and fix a flat tire at
mile 89, killing my downward momentum and taking a bit of wind out of my sails.
It looked like I had burped the tire on the descent and ridden on the flat for
a minute or two. Unfortunately, there were several cracks in the sidewall that
appeared to be too large to be fixed by sealant alone. I attempted to pump up
the tire and spin it with the cracks facing downwards to see if it would hold
air without a tube. Miraculously, it seemed as if the tire was sealed, so I
gave it about 50 more pumps and rode on without installing a tube.</span><br />
<span style="font-family: inherit;"><br />This worked for
about 20 minutes, when I felt the tell-tale wobble of a flat rear tire. This
time, I took the wheel off and installed a tube, taking care that the freehub
didn’t fall off (I9 hubs are nice, but the loose endcaps and tiny pawls and
springs are not practical whatsoever for winter ultras). I noticed that the
inside of the tire was quite sharp at the edge of the cracks, so I put a tire
boot on the largest of the cracks, and duct tape on the smaller cracks in order
to try to avoid a flat from my one and only spare tube protruding through the
sidewall. After 10 minutes or so I was pedaling again.</span><br />
<span style="font-family: inherit;"><br />A few minutes
later and I was at the end of the fun descent, and about to tackle the long,
flat traverse along the valley wall to the finish. The section of trail,
although trending downhill on paper, felt as if it was ever-so-slightly
ascending and seemed interminable. Several short climbs burned my already-exhausted
legs. About 7 miles from the finish, the course rejoined the trail we rode
outbound the previous day for a short distance. A hard right, a short but steep
climb followed by a long traverse, and then a quick descent and I was in sight
of Kendall Valley Lodge. I had let some air of my rear tire during the last 1.5
miles as the conditions deteriorated. The tube succumbed to the forces exerted
by the lower pressures and soft snow, and I ended up getting a pinch flat in
the last ¼ mile which I didn’t bother to fix. I rolled across the finish line
on a flat tire after 25.5 hours and in 6<sup>th</sup> place overall.</span><br />
<br />
<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/AVvXsEgfBIIo04550wxw9xH-SfKNBVP9izNdLdDDuLsSwRRtY8WHhO7Rgh0QuZaOq5kWW-Cfl5uWqf_smhxBKPrgm2joDwxnOvcpXEhIkz0PgsENkc0UGwQqSOV2KXEzEXCxvx8gSLqfB0DEGCQ/s1600/thumbnail_Image.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="1280" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfBIIo04550wxw9xH-SfKNBVP9izNdLdDDuLsSwRRtY8WHhO7Rgh0QuZaOq5kWW-Cfl5uWqf_smhxBKPrgm2joDwxnOvcpXEhIkz0PgsENkc0UGwQqSOV2KXEzEXCxvx8gSLqfB0DEGCQ/s640/thumbnail_Image.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And of course, the 100 mile belt buckle!</td></tr>
</tbody></table>
<span style="font-family: inherit;"><br /></span></div>
Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-56743153250338070902020-03-19T14:45:00.000-06:002020-05-07T08:50:35.527-06:00A Season suspendedThe last few weeks (and the upcoming ones I'm sure...) have been crazy. It seemed each hour brought new cancellations to the racing world and new restrictions on everyday life. It's hard to see the effects that the widespread cancellations, closures and such will have on people and businesses. We do know that things are changing and changing rapidly. Some things will survive, others will not. It's our job to help the people, businesses and series so that when we emerge on the other side, they are marked on the survivor side.<br />
<br />
There's plenty of information out there on the importance of social distancing to slow the infection. That doesn't need to be repeated. Social distancing doesn't mean time to go out and plan an awesome vacation because you are "working from home." It means minimizing unneeded travel, decreased close up and in-person interactions. Yes, camping off the grid decreases social interaction, but that overlooks the unneeded travel part of the equation. In fact, many of the small towns are asking people to stay away, if not even closing down the lodgings to prevent overloading the hospital system. It's not just about keeping asymptomatic people from spreading the disease - it's also about the risks of getting injured and not having the support required.<br />
<br />
If your race has been canceled or postponed you have a few options. First off, it's okay to be upset and depressed about the loss of a goal race. You are allowed to be frustrated that the season has been suspended due to factors outside your control. But do not take that frustration out on the race directors. They have no choice in the matter to cancel or postpone when the guidelines are saying no more then 10 people gathered at once. Race directors want us to run just as much as we want to race. They aren't canceling just for the fun of it. Don't belittle the race directors, demand refunds or credits. The money is spent. You want the races to happen next year? Then be aware of what the race directors are dealing with right now. The grief and frustration you feel for not being able to run? That is compounded for the race directors. Be kind, be compassionate.<br />
<br />
Once you have worked through the frustration and the grief, decide what you want to do. If the race has been canceled outright, find out if there's a virtual option. A lot of race directors are doing virtual races and making it a social event on the various platforms. If the race has been postponed, then consider the calendar and if you can make the new date work. Sometimes it will, sometimes it won't. Anticipate that there's going to be no formal mass gathering races before the end of May, so consider the training aspect. Stress is stress - and if you are dealing with a lot of stress either from work or from the onslaught of social media - then now might not be the best time for high intensity or high volume workouts. Some areas are also dealing with the added stress of managing "Stay at Home" orders and the strict social distancing. If there's a few months between now and the next target race then rework your training to go for the next race. That might mean dropping back down to base training, taking a few weeks easy, then starting the process of ramping up again. If you are following a training plan, start the count back from your new target event and work backwards. Adjust any weeks not covered and the beginning of the training plan to reflect current fitness. Now is the perfect time for a consultation with a coach to help with that transition!<br />
<br />
Still up for a hard race or time trial even though your plans have changed? Consider one of the many virtual options! It's a great way to support your local race directors, challenge yourself and have a memento of this crazy time (if you need one.)<br />
<br />
Check out these options and feel free to add more in the comments!<br />
<a href="https://www.madmooseevents.com/moose-herd-madness-virtual-race">https://www.madmooseevents.com/moose-herd-madness-virtual-race</a><br />
<a href="https://humanpotentialrunning.com/virtual-series/">https://humanpotentialrunning.com/virtual-series/</a><br />
<a href="http://www.trailracingovertexas.com/trot-virtual-races">http://www.trailracingovertexas.com/trot-virtual-races</a>Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-78838437756183878922020-01-18T06:37:00.002-07:002020-05-07T08:50:51.651-06:00GraceI was going to write about setting up goals for the 2020 season. I was planning on reviewing SMART goals, updating an earlier article on writing and implementing goals. I was also going to discuss some of the pitfalls of setting resolutions as related to the SMART goals. But there's always some much written about goals this time of year. Why write the same thing again? So here's the link to the <a href="http://www.thelencoaching.com/2017/02/goals.html" target="_blank">SMART goals</a>. There's plenty of good information there to help you craft achievable goals.<br />
<br />
Instead, I want to talk about rebuilding. It's never a <a href="http://www.thelencoaching.com/2015/12/don-call-it-comeback.html" target="_blank">comeback</a>, as I've discussed before. The athlete who suffered the injury, had the layoff - what ever, is no more. We can't return to that athlete no matter how hard we try. Rebuilding isn't crafting a comeback, it's creating a new version of that old athlete. The athlete we are now building into is coming from a different place then the old identity. It's important to remember that the rebuilding process takes time. We can't just jump into high level training of the past. We have acknowledge where we are in life - physically and mentally. Then once we realize where the starting point is, we can start the process of rebuilding. One brick and workout at a time, each one gently placed where it belongs.<br />
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This process requires giving ourselves grace. It means standing amid the rubble of the prior identity - the athlete you were - and decide what you are going to take from that identity. It also means that you have know what to let go so you can start the process. Not every brick will be strong enough to support the new athlete you are building.<br />
<br />
Grace means being aware of the struggles involved with rebuilding processes. There's the physical aspect of rebuilding. When the distance feels overwhelming, it's easy to look back at the history and get discouraged. Running 20 miles used to be easy, yet now I am struggling with 2 miles? Frustration leads to anger and then anger can lead to giving up the process. History is a harsh master if we don't temper exceptions. We don't remember the first time we tried running, when the goal was to make it to the end of the block. At that point, running two miles seemed unfathomable. We just see how things were before the extended break. Take a breath, remember the history of the old athlete, of how you struggled and how hard you worked to reach that 20 miles. It wasn't always easy, no matter what you think. Acknowledge the frustration of how the different paces feel, but remember that each easy and "slow" mile now is just another solid brick in the foundation. Try too soon to regain the speed of before and you end up using weaker bricks for the rebuilding process.<br />
<br />
You also have to mentally give yourself permission to be frustrated. If the break was from a crash or other injury, there will be hesitation. Simple technical sections will be more intimidating - simply because of the fear of crashing again and re-injuring something. Don't hide the fear if you are riding with others. Tell them that you are worried about crashing, even if it is a simple feature. Ask for someone to spot you so you can build up the confidence needed. If you don't challenge the memories of a crash in a safe spot, with people around to help, you might never get over the mental blocks. But you need to give yourself grace throughout the process. You don't wake up one day after a crash and go "I'm feeling great! I can ride whatever I want." You wake up thinking that you want to try something a little harder, but then when you get to the trail, there's all kind of nerves. That is a normal part of the process.<br />
<br />
So in 2020, as you work towards your resolutions and the wonderful SMART goals you crafted for your races, also remember Grace. You aren't the same athlete as last year regardless of what happened. The events of last year shaped who you are now and provide the framework for this year. There will be times you feel like a failure. Don't let those times destroy everything you've worked to rebuild.Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-19972651849474980082019-12-28T17:46:00.000-07:002019-12-28T17:46:06.685-07:00Looking to 2020December is an exciting time for athletes. It's lottery season for many of the big races - both running and riding. For athletes who aren't doing a race what requires a lottery, it's also when many races open registration for the next year. So many races, so few weekends and so little time to train. So how you decide what races to pencil in the calendar for next year? And if you do get lucky in the lottery or find yourself high up on a wait list, how you plan around those target races?<br />
<br />
First off the lottery races. Yay! You got into your dream race.... Now what happens with all those other fun sounding events you were looking at? Time to break out the big picture calendar. I like putting the goal races down a bold color, then all of the other events in different colors based on timing and how much you really want to do them. Darker the color, the higher the priority. Look at the goal race, then consider your training. If you are doing a 100 mile race, will you really want to do that fun 50k two weeks later? Most likely not. But that same 50k if it's two weeks before? Could serve as a great supported long run. Just don't go into it with the mentality of having to race. Look at the travel involved to get to the different races. If something sounds like a really amazing course and works into the training, how will the travel effect things? Will you be able to get enough time off work to get to the race, participate, see the sights if needed and get home? What training will you be giving up to make the trip to the race?<br />
<br />
If you got onto the wait list for your dream race, things get a little more complicated. When planning the year, you have to consider how far down on the wait list you are and how far down the race usually pulls. If you are higher up on the wait list then it’s safety to assume and keep fingers crossed. Plan your schedule around that goal race, but keep an eye on the movement. If you are lower down, then I always recommend having a backup race. Something that sounds just as fun - maybe not as high profile. I also recommend that your backup race be after lottery race if possible - that way you can afford to sit on that wait list until the end. Make that race that you might be able to sign up for closer to the race date, so if you don’t get off the wait list, you can make the most of the training. This is where a coach can help - reworking plans and schedules to reflect which race you end up doing.<br />
<br />
Not interested in the lottery races? That makes things a little easier - but more complicated. Now you have control of the season, not the whims of the lottery gods. How to proceed? First off, decide which races sound the most intriguing. Which ones call you to sign up and why? Is it the course? The location? The people? Make your choices based on what motivates you - not what the group think says about different races. Once you have decided which race will be your goal, then start plugging in the other interesting events. The darker the color on the calendar, the higher priority or motivation for the race. Follow the same guidelines regarding timing and travel - running the epic 100k a month before your goal 50 might not be the smartest choice.<br />
<br />
One final note regarding planning your season. Consider your support crew. Endurance athletes might consider themselves solitary athletes - but that’s the furthest from the truth it can be. Without that strong support crew, it’s challenging to find time to train. Without the support crew, races become even bigger challenge. So when you are picking races for 2020 think about what your crew will have to do while waiting for you - both in training and during the race! Can they entertain themselves while you are out training if you plan on training on the course. Will the race be endless driving from aid station to aid station? Or a more family friendly setting? Involve your crew and support in the decisions about the season.Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-87480457761293971842019-11-22T09:02:00.002-07:002019-11-22T09:13:04.358-07:00Enjoying the Off SeasonFor most endurance athletes, the racing season is wrapping up about this time of year. The major races are finished, the race reports written and reviewed. So now what? If you are like most endurance athletes, the off season is a hard time - not the needed recovery from a long training and racing season. We've spent the last number of months building speed, endurance and power - getting fitter and faster. And now? With every passing recovery week, the fitness feels likes it's slipping away. All those hard earned gains lost. It’s tempting to keep pushing to maintain current fitness so you start next season well ahead of this season<br>
<br>
That’s an easy way to get injured and burn out. We cannot maintain the race fitness throughout the entire year. We need the time to recover from the stresses of training and racing. So the off season is actually just as important as the rest of the training season. Unfortunately, most athletes see the off season as either a time to for complete rest - there’s a reason for all the jokes about cyclists and their winter weight gain - or keep trying to do some structured intensity and don’t reap the benefits of the off season.<br>
<br>
But that's not how the off season needs to be. The off season is a time to recover from all the hard work, yes - but it's also a time to play and have fun. Unstructured training - just get out and move without have an agenda for the day. Changing up the kind of training to spark interest. Work on some things that you didn’t have time to address during the specific training phases. Keep it simple, keep it fun and don’t worry about what your average pace is during your run or your power output on the ride.<div><br>
<img id="id_6043_c6fc_6f6f_de45" src="https://lh3.googleusercontent.com/JeI4W85rSYyCN6hRHep196wCN59aDfqIWUd4t8CY-5LusG8P4E3JGmgg5ds" alt="" title="" tooltip="" style="width: 714px; height: auto;"><br><br><br>
So some suggestions for how to optimize the off season and come into the next training phase ready to work hard.<br>
1) Change up the sport - if you are a serious road runner, try some trails. Running is running, yes, but trail running works the body differently then road running. It requires mores stabilization in the ankles and core, providing a whole body workout. It’s important to remember that paces are much different on the trails then road so don’t try run the same pace for a hilly trail run as a flatter road run. Cyclists have the same choices - different bike, different trails, even some fun on the snow fat biking.<br>
2) Address weakness - Are right hand switchbacks the biggest challenge you face on your mountain bike? Nothing like the off season to hone in on the skills and really practice things. Skills get tossed to the wayside when there’s intervals to be done. So take the time now, when there’s no intervals planned to address any skills that you have identified as weaknesses. The same principle applies to rehab and pre-hab activities.<br>
3) Do something different - Are you a trail runner wanting to take a break from running? Pick up something different like cross country skiing. Or throw a leg over the bike and add that into the quiver. Working muscle groups in a different way during the off season is a great way to round out fitness and prepare for the coming training season.<br>
4) Let it go - Now is the time for letting go of the stress of training and effort of meeting targeted training. Just go out and move without worrying abut what you are doing, how you are doing and how are you are going. Just move - run what you feel or go climb a hill that you never got to during the season. Explore new roads on the bike, the side roads that never fit into the training schedule. Look for what keeps you happy and restores the motivation and drive for when training resumes. </div>Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-28649628403974742932019-09-30T09:02:00.002-06:002019-09-30T09:02:45.418-06:00A View from the Sidelines<br />
<div class="MsoNoSpacing">
<i>(After seeing Dianna many times throughout the day during the Sangre de Cristo Ultras, I asked her to write about how her day volunteering went. We always get the race reports from the athletes - never from the people out there helping. I know she'll get back to adventuring in the mountains soon, but meanwhile there's more ways to be a part of an event then just pinning on a bib number.)</i></div>
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<br /></div>
<div class="MsoNoSpacing">
To quote a blast from my college past, The Indigo Girls,
“The less I seek my source for some definitive, the closer I am to fine.” This
is a different kind of race report. After battling with a health issue for 6
months, and many conversations with my MD and friends, I found myself making
the difficult decision to sideline myself from any runs over 2 hours long for
the near future.<span style="mso-spacerun: yes;"> </span>Eventually, I had to
admit that the MD was correct, and I reluctantly emailed a Race Director, John
Lacroix regarding my entry in the September Sangre de Cristo Ultra. I'd been
looking forward to that race for almost a year and it was devastating not to be
able to run. The race director was very supportive, which I hadn’t expected. He
wished me good luck with my treatments, and then asked me to think about
another avenue to be part of the race: He challenged me to volunteer!</div>
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<br /></div>
<div class="MsoNoSpacing">
I initially signed up for helping out at the finish line
on Saturday afternoon. When I received the thank you email for volunteers <span style="mso-spacerun: yes;"> </span>it mentioned that there was “still a huge
need” for overnight aid stations volunteers. Hummm... I convinced a friend to
volunteer with me for both the 50k finish line and overnight at Colony Creek
Aid. It just happened that Colony Creek was one of the least accessible points
of the run, with a note in the volunteer manual recommending 4x4 to reach the
location. I was having some doubts Saturday night as my jeep, “Sadie” whined as
we drove up the dark dirt hill into the woods, and my out- of -practice
off-roading skills got my jeep semi-stuck on a drain pipe. We finally reached
the aid station at 9pm.</div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
I've volunteered during the day at aid stations, but
never overnight. Our shift was scheduled from 10p - 6a and we were set to receive
some straggling 100Ker’s (most had checked in at that point) at mile 45.4 of
their race. The bulk would be the outbound and inbound 100 milers at 58.8 and
88.8 miles. We were briefed by our aid captain, and he agreed to hang out with
us until midnight to make sure we were all set. He toasted us with a shot of
whiskey and we got busy. Setting heaters to combat the chill, making
quesadillas to order, and heating up broth and coffee kept us occupied.
Quesadillas and broth seemed to be the most popular 10pm “snack of choice” for
runners on a brisk almost-fall night. In that first hour, people were coming in
hot & and we were hopping. The 100kers were motivated as they were off to
Music Meadows and “almost done.” Some of them just wanted a clap on the back
and reassurance that they still had 4 hrs to the last aid station cut-off, with
only 7 miles left to reach it. <span style="mso-spacerun: yes;"> </span>We were
also seeing 100 milers heading out. They were tired, but had picked up a pacer
at Music Meadows and were off to start a 30 mi out and back renewed by support,
hi-fives, and chicken broth.</div>
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<br /></div>
<div class="MsoNoSpacing">
As the next two hours went by, the temperature dropped 20
degrees. We all put on another layer and some of the wearied runners started to
trickle in from the darkness. One gal showed up almost blue and shivering. We
wrapped her with blankets and stuck her in the car to warm up, fearful for her
safety if she tried to continue in that state. The heater became our “new best
friend” as everyone at the aid station huddled around it when we were not
serving runners. We started taking turns greeting runners coming off the
white-lit trail from Music Meadows with blankets, shouting ahead what to get
ready, so our cold, weary runners could be greeted with warm food and drink.
Most runners were in good spirits, despite the cold. One made the decision to
drop and we helped him warm up before he headed back down to the start. We sent
our “blue runner” out on the trail after getting her warmed up enough to
continue. Finally, our aid captain informed us that he was “going to bed”. It
had been almost as long a day for him as it was for the runners!</div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
The next hour saw a slowing of runners and left us to
play with music and remind each other to drink water, until we were surprised
by a quiet and weary runner coming up the rainbow lit trail to the north. He
was as the first runner to greet us at his 88 mile mark. He was visibly
hurting, and definitely needed motivation and reassurance. In an instant, the
job changed from chef to counselor and support, helping him to warm up enough
to get back out there. He was almost done, currently leading at an amazing
pace… 20 min after runner 1 left, runner 2 came in, motivated as heck,
especially when he realized that he was less than an hour behind the leader. </div>
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<br /></div>
<div class="MsoNoSpacing">
The temps kept dropping. The wind was coming up at 9500
ft of elevation, adding to the cold from the creeks just to the north. My
friend and I were freezing and starting to feel the effects of the cold
ourselves and huddled together to try to stay warm. We tried to stay positive
and cook things that runners would eat…mostly broth and coffee. The 2:30
doldrums set in for us, and our music died… The runners had been up for almost
24 hours at this point, moving the entire time. We were working hard to keep
them from “giving in to the mountain” as one<span style="mso-spacerun: yes;">
</span>gentleman called it. The temps flirted with freezing, but the damp made
it feel even colder. It was hard to stay focused on the runners and what they
would need, not feeling sorry for ourselves being so cold. We started making up
nicknames for the runners as they came in and groups started coming in together
in the starry, cold, pre-dawn hours. We reminded runners to take a few seconds
to “look up at the stars” and to eat what they could, and to drink water. We
sought out “ pee spots” and provided toilet paper, we provided blankets and
encouragement, soup, leftovers from our own dinners (because what is better
than fried okra at 3am), and just told all of the runners how proud of them
that we were. We got to hear a lot of stories about why people chose to take on
the 100 mile challenge, and reminded people that they were nearing the finish.</div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
About 3:40, one particular runner arrived that was
emotionally and physically done. He was nearly in tears of frustration as the
cold temps and dark night were getting to him. We sat him in the car, and
turned on the heater on medium as we listened to his story. He described how
his joints were aching, and how cold he felt, but also talked about the thing
that brought him to 100 milers, and why this one, specifically. We told him
that once the sun rose, he would feel much better and the view would help. We
also encouraged him to regroup, refocus his goals that that he had plenty of
time left. (This was also reminder to ourselves that the sun would bring a new
day and new warmth, as we were equally cold at that point.) I later heard that
he finished the race, and he was very complimentary about our aid station.</div>
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<br /></div>
<div class="MsoNoSpacing">
As the sun began to rise, one of our aid station guides
did as well. I, tired and testy at that point, informed him that I was taking a
nap. He said ok, and I grabbed a few minutes of shut-eye in the back of my car.
The smell of bacon soon woke me. Our aid captain was awake and cooking
breakfast for us. The runners started arriving in larger groups, the sun was
just starting to fill the valley with light and warming our bones. The temp
read 34 degrees and the wind had finally calmed. Just as I'd promised that late
night, struggling runner: the sun renewed our spirits and the views filled our
hearts. I went from shivering and “cursing” volunteering at 3:30 in the
morning, to laughing and joking around with spirited runners grabbing breakfast
at 6:30. We all agreed that volunteering over night, like racing, was a really
mind-blowing experience. While my body wasn't sore the next day, my mind and
heart were full in a different way. We made our way to the finish line and got
to see a bunch of the runners that we had supported overnight finish. I have
never gotten so many thank you’s and high-fives as I did that morning - both at
the aid station and at the finish line hours later. It was a totally different
experience than running.</div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
I look forward to returning to running/racing, but I was
excited to take on this new challenge. I was almost more tired than if I had
actually run, and I gained a new respect for 100 milers…I also realized that I
really have no desire to ever do that distance. I WILL be back to running, but
I am glad that I got the opportunity to see a different side of the race while
I was sidelined. I thank Tracy, and John for encouraging me to try a “different
answer” to participating in a race.<span style="mso-spacerun: yes;"> </span>It
won't be an experience that is soon forgotten. </div>
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<br /></div>
<div class="MsoNoSpacing">
For anyone that has not yet volunteered, I pass on the
challenge to you: Get out there at a race and help others. To those who have
volunteered during the day, I challenge you to tackle night shift…it was a
whole different experience!</div>
<div class="MsoNormal">
<br /></div>
<i>And thank you for your help, Dianna! </i>Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com1tag:blogger.com,1999:blog-4241832593330600366.post-86341064994805243202019-07-04T12:16:00.001-06:002019-07-04T12:16:34.663-06:00June ResultsSome good racing in June for Thelen Coaching athletes - both on foot and on the bike. There were new races, epic adventures and new PRs. All the things I like seeing!<br />
<br />
Andrew had a really busy June - racing in both the Dirty Kanza 200 and the Michigan Coast to Coast 200. At Dirty Kanza on June 1, his goat was beat to Midnight. It would be a tall order and require focused riding and good conditions. Last year, he finished in 20:09, so beating midnight would require taking over two hours off his time. Unlike with events like the ITI or the CTR, there's no blue dot watching. The only updates come when he reached each check point - talk about stressful as a coach! Blue dot watching might get boring, "Oh look! Another 400' in the last 10 minutes...." but you can see the forward progress. This year, Andrew reached the final check point - 12 miles out with about 90 minutes left to pedal to beat midnight. Easily within reach if there were no mechanical issues. The official time? 17:37:09 - before midnight and almost 2:30 faster then last year! Andy followed up the performance at DK200 with the Michigan Coast to Coast - a 210 westward push from Lake Huron to Lake Michigan. He was riding with a friend, so the pacing was a little different then at DK200. Even so, taking on a second 200 mile Gravel Race in one month? Stout... Michigan turned out to be another successful day as he finished in 17:01:33.<br />
<br />
Meanwhile, Judd was prepping for the Sancho 200. This is another unsupported gravel race in northern Michigan. The twist for Judd? He was going to take up stoker position on Don Wood's Tandem. Don is a former Thelen Coaching Athlete and a podium finisher in the Tandem Class at DK. He's also part of the BPR Crew and an all around great guy. As an experienced tandem captain, it was the perfect pairing. Still, taking on something like the Sancho as a tandem? Pretty brave... There was some battling with deep sand and mechanical issues, but the boys kept moving forward. They reached the finish line as the only tandem still standing in 21:17.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8A53jcMOefRTRDH-A7ZnYWpMuL0TjA0Wh4q_OlPaJruJbwGssrMtNyJABZD5h0tFCq28fw6A70icjHuRpe9-L0PKZCct9Gsu6uAQ10whEBjp9MpSB3n1lUbzqtVkSmu9VY1XuNKOg-sw/s1600/2019-06-08--JR-SANCHO-FINISH.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1440" data-original-width="1440" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8A53jcMOefRTRDH-A7ZnYWpMuL0TjA0Wh4q_OlPaJruJbwGssrMtNyJABZD5h0tFCq28fw6A70icjHuRpe9-L0PKZCct9Gsu6uAQ10whEBjp9MpSB3n1lUbzqtVkSmu9VY1XuNKOg-sw/s640/2019-06-08--JR-SANCHO-FINISH.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Don and Judd at the finish of the Sancho 200 on June 8th<br /><i>Photo Kristy Charles</i></td></tr>
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Back in Colorado, Dianna took on the hills of the Mueller 25k. This Mad Moose Events race held at Mueller State Park at an altitude of nearly 9,300' is one of the harder 25k races on the front range. The trails aren't technical, but there's enough challenge in the never ending hills to make up for that! This was the stepping stone race - half way to 50k with plenty of time before her goal 50k to learn and revamp as needed. And it looks like we are right on target to s successful first ultra as Dianna finished in 4:15:20!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitLtT_eAVB6MQBArXfweGgERDbn2l8kgmjavwAS8f2Ni5aapoyd1zXo4yqCWBQ-UtoYPudugttoWPP7XA2V1HR5HPtrMXS9xtnnMLaJtbE83CPHcyzV8uiORF-VXptNqC1aC6Uy1G8JTw/s1600/2019-06-08--DP-MUELLER-FINISH-2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="778" data-original-width="1600" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitLtT_eAVB6MQBArXfweGgERDbn2l8kgmjavwAS8f2Ni5aapoyd1zXo4yqCWBQ-UtoYPudugttoWPP7XA2V1HR5HPtrMXS9xtnnMLaJtbE83CPHcyzV8uiORF-VXptNqC1aC6Uy1G8JTw/s640/2019-06-08--DP-MUELLER-FINISH-2.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dianna finishing her Mueller 25k race on June 8th<br /><i>Photo Lynne Day</i></td></tr>
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Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-67647571419479027692019-05-02T19:07:00.001-06:002019-05-03T15:44:46.527-06:00Four Letter WordsWe've all heard someone saying it "I'm only doing the 10k" when there's a longer race involved. Or "it's just a 5k,” as if that distance isn’t worth racing. Only and Just - we toss those words around, not realized the impact they have on the athletes around us. Only and Just are as much four letter words as something I won’t print here. But why? Why are those words inappropriate to use when discussing races or workouts? There’s a few reasons.<br />
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They minimize the athlete and the distance - regardless if you are talking about yourself or something else. “I’m only doing the 10k” can easily be translated into “I’m not a bad-ass like you are,” when someone is talking a runner doing a longer race. Any distance is a meaningful distance, regardless of what else is going on. Someone else might be doing the 50k race that same day, but that’s their race - not yours. Are they looking down on you for doing the shorter distance? No. At least they shouldn’t be! The race you are doing is your primary race on that day. And there’s nothing only about the shorter races. A 5k run hard can be just as challenging as comfortably paced half marathon. That same half marathon all out can require as much recovery as a 50k. It all depends on the race and the athlete. Don’t minimize the race you have chosen to do by comparing to other runners. Even if it’s not the race you originally planned on doing, instead of saying “only doing xyz event” be proud of what you are doing. You trained hard for your race. Don’t take anything away from that, regardless of everything else around the event.<br />
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Just another four letter word when it comes to racing. “It’s just a training race,” or “I’m just doing the half marathon” are the most frequent phrases we hear. Both phrases diminish the race itself or the athletes doing the races. They also minimize the training required for the different events. Yes, we as runners frequently jump into other races instead of doing our long runs or speed workouts. But that doesn’t mean we should brag about that. Telling someone else that its just a training is like a slap in the face for all the work they have done for that event. It’s their A race, their big goal race for the year and you are just training through. Imagine how that feels. So if something is truly a training race, or a supported long run - be respectful of the other runners. You don’t have to toss that Just around as easily as you crank out the miles. The Just when it comes to distances works the same. You are telling everyone around you that the race they are doing isn’t a big deal to you because it’s Just a short little race. How would that make you feel? You’ve trained super hard for a big race and someone else comes around and knocks you down without realizing it.<br />
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So what am I saying? Run your race and be proud of the distance you are racing. Don’t feel like you are anything less if you aren’t doing the longest distance the events offers. It’s your race and meaningful for you so enjoy every minute and every mile. On the flip side, if you are doing the longer race realize that the shorter distances are equally important. The runners in those races are working hard for their finish tines. Let them celebrate their finishes without degrading the accomplishments. It doesn't matter if a race really is “only” a short event for you or “just” a fun event. Be respectful of the other athletes around you. You don’t know what that person you are talking to had to overcome to stand on the starting line. Don’t knock them down before the race even starts. At the same time, if you are doing the shorter distance when you normally do a longer race, don’t diminish the race because it’s shorter. Go out and crush the 5k and develop a new respect for the shorter distances within events!Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-48027670301185635162019-04-12T18:04:00.002-06:002019-04-12T18:04:56.347-06:00Early Spring Athlete ResultsSpring may just have started a few weeks ago, but Thelen Coaching athletes have been out and about, turning in some solid performances at races all over the country.<br />
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Brenda traveled to Moab for the Mad Moose Events Behind the Rocks 10 mile race. This was a new experience for her, having never raced in Moab before. Trail running in Moab is a different kind of running - trail running, but more like concrete due to the hardness of the rock. She handled it well and had a great race, breaking 3:00 hours for the technical 11 mile race. Yes - there were some bonus miles at the race...<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaH9pOHhqePdIgrwTIaUCez8fCIFVxL871IVwcj2phYa4csGkvfPwzApKjrSVwrB_IyC4GeVVxANTP2n996U3IMNZ0DsUu8ikFL1ka7Mnjd3f00-GIb3d7AlPksMeDuCb3O_Go3luKViU/s1600/IMG_5516%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="720" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaH9pOHhqePdIgrwTIaUCez8fCIFVxL871IVwcj2phYa4csGkvfPwzApKjrSVwrB_IyC4GeVVxANTP2n996U3IMNZ0DsUu8ikFL1ka7Mnjd3f00-GIb3d7AlPksMeDuCb3O_Go3luKViU/s640/IMG_5516%255B1%255D.JPG" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brenda at the finish line of Behind the Rocks</td></tr>
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Jen returned to the trails for the Mountain to Sea Challenge, a 12 mile point to point race in Raleigh, NC. While the results wasn't as fast as she wanted, there were still some great lessons learned. And that's what racing is all about, learning things we can apply to upcoming events. She still managed to break 3 hours under some challenging conditions and beat her goal time for the race.<br />
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Dianna went east for the Cherry Blossom 10 mile race, a bucket list event for her. Given that its a lottery entrance, just getting in is a feat. With family in DC, there was also a vacation for her. Yes, taking 43 photos during a race is perfectly normal when it's cherry blossom season! Even with stopping to take all those photos, she still had a great race breaking 2:00s for the 10 mile event. That's a great performance for her after a hard start to the season and I'm really proud of her pulling through and finishing strong.<br />
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<tr><td class="tr-caption" style="text-align: center;">Dianna's photo of the Washington Monument at sunrise</td></tr>
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New athlete Andy is getting ready for Dirty Kanza and as such is hitting the gravel circuit to prepare. He returned to an event from last year, the Rough Road 100k, with the goal to beat last year's time and work on some fueling and pacing strategies. And not only did he beat last year's time, he smashed it - riding the 60 miles over an hour faster! Next up for him is the Barry Roubaix 100 mile race.<br />
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<br />Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-31984894942686563852019-03-22T16:09:00.000-06:002019-04-14T16:09:36.304-06:00Iditarod Trail InvitationalTwo Thelen Coaching athletes took on the Iditarod Trail Invitation this year. Dennis returned to the trail in the 150, a new distance this year that replaced the 130 he won last year. I'll have his report posted once I get it. After getting stymied by the weather at JP's Fat Pursuit, this was the goal for the winter. It wasn't about place or time, it was about reaching the finish line safely. It was also one step closer to the ITI 300 in either 2020 or 2021. Every race is an opportunity for learning and that becomes even more important with the extreme weather winter racing can throw at athletes. This edition of the ITI had some unexpected challenges including a sudden temperature drop and a malfunctioning tracker that required a longer then anticipated stop at the first check point. Overall, his plan of forward momentum and assessing the upcoming conditions at each checkpoint proved smart. Dennis reached the finish of the ITI 150 in second place this year.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIGpPITtsVJ8TXCdbvGsIV2PR-4LJVHldIgv1lVK-aRNLL8mDjAwqtYy5e9p6tMQw60VtdOfomtlGeMxicRi6WwpXr82V0BR6xwMddou20LWYQPbtnzfiENLuBHIk2qqjgo807qMUb3BY/s1600/2019-02-26--DS-ITI-VIEW-1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIGpPITtsVJ8TXCdbvGsIV2PR-4LJVHldIgv1lVK-aRNLL8mDjAwqtYy5e9p6tMQw60VtdOfomtlGeMxicRi6WwpXr82V0BR6xwMddou20LWYQPbtnzfiENLuBHIk2qqjgo807qMUb3BY/s640/2019-02-26--DS-ITI-VIEW-1.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View from the trail<br /><i>Photo - Dennis Staley</i></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXvi0Kp3N3rEN0KeE9ZZbSGar2bV0pBBbgFaexgEPUU5_pJF5eC2Dzep3KCgqHjODodlEQNFjRDFrnp3e3uRKxJN8BPYjw0wlpihroTPy1jaTMwmo0Ttr1KG5ADpWBVy9ME5n_vwioHWE/s1600/2019-02-26--DS-ITI-FINISH.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXvi0Kp3N3rEN0KeE9ZZbSGar2bV0pBBbgFaexgEPUU5_pJF5eC2Dzep3KCgqHjODodlEQNFjRDFrnp3e3uRKxJN8BPYjw0wlpihroTPy1jaTMwmo0Ttr1KG5ADpWBVy9ME5n_vwioHWE/s640/2019-02-26--DS-ITI-FINISH.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dennis at the finish of the ITI 150</td></tr>
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Judd had some demons to face for the ITI 300 this year after a challenging 2018. His strategy this year was to act like a rookie and take on the trail in a new way with one of the other BPR racers, Steve. They had a plan in place for staying in the back of the pack of the cyclists, but ahead of the foot traffic churning up the trail. Just between the wave of racers, they were able to utilize the checkpoints and aid much easier and able to keep moving throughout the race. They did take two zero days to recover from the effort of riding and pushing the singlespeeds, but breaks were worked into the plan. They managed the sleep demons, the temperature plummeting to -35 in the first night and then the inconsistent trail conditions that lead to pushing more then 50 miles of the race. In the end, they still finished a few hours faster then Judd's last time on the trail in 2017.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggp9SPWIDKHwSdDO4DFNY0xaNldABS6UMJ2WzUSS4oXn7CLI7x9Aw49GEyxf08YIArqI-fnlF8dWN2xENX6zBXytmFBc_1zslHiS711KvR7U4Y8opjhBV80ojVILjSV-RpXdbEzlAIDxs/s1600/IMG_5395.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1066" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggp9SPWIDKHwSdDO4DFNY0xaNldABS6UMJ2WzUSS4oXn7CLI7x9Aw49GEyxf08YIArqI-fnlF8dWN2xENX6zBXytmFBc_1zslHiS711KvR7U4Y8opjhBV80ojVILjSV-RpXdbEzlAIDxs/s640/IMG_5395.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Judd at the summit of Rainy Pass</td></tr>
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Judd has a great <a href="https://backofthepackracing.com/2019/03/20/iditarod-trail-invitational-v2019-fear-and-loathing-fame-and-fortune-death-and-destruction/" target="_blank">race report</a> with some awesome photos on the BPR site. Check it out for more details.Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-61554309414409237702019-02-20T10:14:00.000-07:002019-02-20T10:14:25.423-07:00Indoor Training"It's sad to see anyone inside on the trainer." That was the comment attached to an article about riding outside all winter long. And yes, there is a certain joy to being outside in the chilly air, getting fresh tracks on a snowy trail. The terrain changes under the snow and old trails become new. But with the changes in terrain come the hazards associated with winter - ice to mention one. Like with everything, there is a time and a place for both outside rides and inside workouts. Instead of demonizing the athletes who choose to take the workouts inside, we all might gain some perspective if we really think about why.<br />
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Here are just a few of the benefits for taking workouts inside during adverse conditions.<br />
- Time savings. There's no bundling up in three layers of clothes to ride inside, nor the extra time required to wash all those extra clothes. In order to get a quality workout inside, you just need to throw on bibs and jersey. You can be pedaling in 5 minutes after walking in the door after work, freeing up more time to do other things.<br /><br />
- Monetary savings. Not everyone can afford the fancy clothes to ride outside, or the lights required for safety on a cold winter night. If you haven't tried doing a hard workout without some of the breathable gear, it's a challenge. There's only so far zipping and unzipping layers can do to keep you comfortable and dry. The same goes for running, although a treadmill or gym membership is a little more of monetary commitment then a simple trainer.<br /><br />
- Safety. Ever try doing a hard workout on a sheet of ice? Doesn't work so well, does it? It only takes one small patch of ice hidden under the snow or camouflaged by dirt to derail not only that ride, but possibly the entire season. Riding a fat bike doesn't always protect against the ice either. And for running, trying too hard to get outside under those conditions can mean wearing traction devices. Those are great for shorter runs, but frequent and continuous use can affect gait pattern leading to injury.<br /><br />
- Ability to do workouts at any time.Very few people work at a job where they can take a long lunch to be able to run during the warmest part of the day. Taking a few of the workouts inside means that you can still get the ride or run done before work, regardless of weather conditions or road conditions.<br />
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- Ability to do focused workouts. Some workouts, like single leg pedaling drills, are best done inside anyway. You can isolate one leg more effectively and safely on a trainer then outside. Speed workouts on the treadmill can be targeted for specific paces, without the risk of injury associated with running on a track<br />
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- Training for early season races. Heat acclimatization takes some time and is very important for early season races in warmer climates. Taking workouts inside allows the body to start to acclimatize to heat effectively, thus improving performance at the early season races.<br />
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Naturally, some things can't be translated to inside workouts - like the ability to ride on packed snow for the winter ultras, or testing gear for cold weather races. Riding inside all the time also does not improve bike handling skills or technical riding ability - it just addresses fitness. But with judicial use of the trainer or treadmill for workouts, there can be the perfect balance of safety, quality training and fun adventures.Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-6591693689693953712018-10-06T19:02:00.000-06:002018-10-06T19:03:52.933-06:00Any Plan is Better then No PlanIt's a oft discussed topic in the world of ultras with firm opinions on both sides. To have a plan or to not have a plan?<br />
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The no plan camp says that a detailed chart can lead to more mental anxiety then not if things don't go according to that plan. There is truth to that statement - how many times in a race have you targeted specific goals and then struggled when the goal times weren't met? Seeing goal times at checkpoints slip away can have a devastating effect on a race. Athletes either push too hard trying to make up time or just give up because the goal is gone. Pushing too hard often has the opposite effect. Instead of making up time, there's too much energy expended and the athlete loses more time in the end. On the other end of the spectrum is the athlete who simply gives up and stops. This athlete isn't hitting the goal splits and doesn't see the big picture that while one segment of the race might not go according to the plan, there's miles left to go. Another issue with having detailed plans is feeling like they need to be matched exactly. If the plan says eat this and the athlete feels like eating that instead, there's another area for mental anxiety. It is too much food? Not enough food? Or if there is crew involved, will they actually be able to help the athlete if they are just sticking to the plan? These are all excellent points and some good reasons to not get completely invested in a plan.<br />
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At the same time, if an athlete doesn't have a sense of how long the miles between aid stations will take, how will they be able to estimate how much food or water to carry? If they don't have an idea of when it gets dark and what drop bag location will be before darkness fully arrives, then will they have the lights and warm clothes needed to keep moving? If the crew doesn't have some idea of the options the athlete might want at different aid points, will they best be able to help? These are the points that the Have a Plan camp bring up in response to all of the concerns of the No-Plan camp. If you don't know what you are doing, how can you best prepare for the event?<br />
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Me? I am firmly in the Have a Plan camp - but with the cavate that you need to be willing to abandon the plan or move to plan B at any time in the race. It's one of the things I provide to my athletes - a simple spreadsheet based on the target event. I highlight the important sections - miles between aid stations for instance - and provide estimated splits for those sections. The splits are based off the terrain and the training each athlete has done, but the key is always estimated. In the spreadsheet, there's room for planning fluids, food, gear and any notes such as crew points, cut-offs and other important information. Why is all that information important? Because in a race, I want my athletes to be prepared - but I don't want them carrying around the kitchen sink! If the goal race is a trail marathon with aid stations every 4 miles or so, then the athlete doesn't have to start the day with 2L of water and a full pack. However if it's a 125 mile bike race with stretches of 5 hours between aid stations, then the amount of food and fluids need to be carefully assessed - as does the gear required. Having those splits between aid points helps with the food and fluid planning. If the race has crew access, then the crew needs to know a range of when to be at the first crew point. The crew also needs to have a sense of when to have fresh shoes or a new pack ready for the athete. These are things that need to be thought about in advance.<br />
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Which is another reason why I ask my athletes to sit down and make a plan for the race - it makes them think about the day in realistic terms. I don't write the plan for them. I want my athletes to reflect on the hours of training for the event, considering what kinds of drinks worked best for training runs, what foods sat well on the stomach and what were some treats or motivational tricks that always got them going at the end. While race day will be different with the increased adrenaline and intensity, the training standbys are good starting points. If on a hot day, the athlete is drinking a liter an hour, then that needs to be considered into how much fluid is carried. The history of training provides the framework for successful racing and there is no better way to learn from history then reviewing it and preparing from what was learned. This goes for gear as well. Perhaps one pair of shoes is really comfortable for Hike-a-Bike but not so comfortable for hard pedaling? Maybe the pack that is super comfortable when empty has some horrible chafing after adding some extra gear. Now is the time to think about this - before the race starts. If there are drop bags, then I want my athletes to write down what and when they will be exchanging things. Again - it makes them think. Why am I doing this? It also gets into the brain so when the athlete is tired and delirious from hours of running, the steps at the aid stations are second nature and nothing is forgotten.<br />
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The biggest take away I give to my athletes though? That the plan is just that - a plan to help prepare for the race, not a firm set of instructions or times that have to be met. And like any plan, things change. Flexibility is one of the most important factors for success in any sport. Running a little faster then you thought? Maybe you don't need quite as much water then. Going a little slower? Have your crew give you warm clothes and lights a little sooner in the day then anticipated so you aren't caught between aid stations in the dark. Have the plan for the crew so they have an idea of what to do for you, but realize that when you come into the aid station - they are in charge. Ask for what you want if there's something specific, but be willing to let them help you if things are changing. The plan is for before the race - not during. It helps my athletes prepare for the event better then not having a plan ever would. But during the race, live in the moment. Don't stick to the plan at the detriment of the end goal - which is finishing.Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-62862328367801614622018-09-11T08:47:00.000-06:002018-10-06T19:03:22.948-06:00Preserverance - The 2018 Imogene Pass Run<div style="font-family: Helvetica; font-size: 12px; font-stretch: normal; line-height: normal;">
<span style="font-family: inherit; font-size: 12pt;">This is from Merideth - her story of perseverance despite crazy odds to reach the finish line. </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdgSDbG016CT1tQuAolkrRbnqSGclP93QAHF6eIHvjjwtfxwLKuv7NDATXPVZivXxAjZTbYNZlivCvI5tg1oSqO3WvBeNWOnlpICDUbgq57eNIb_Dli00ZhARw4F_wvYwFXHBfjWVfpxw/s1600/2018-09-08--MB-IMOGENE-2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" data-original-height="960" data-original-width="720" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdgSDbG016CT1tQuAolkrRbnqSGclP93QAHF6eIHvjjwtfxwLKuv7NDATXPVZivXxAjZTbYNZlivCvI5tg1oSqO3WvBeNWOnlpICDUbgq57eNIb_Dli00ZhARw4F_wvYwFXHBfjWVfpxw/s640/2018-09-08--MB-IMOGENE-2.JPG" width="480" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">Like the sun, we must always keep moving. Sunrise on the road to Imogene Pass</span></td></tr>
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<span style="font-family: inherit; font-size: 12pt;">Imogene Pass. A little slice of heaven that separates Ouray, CO from Telluride. I was privileged enough (thanks to a dear friend) to secure a highly coveted place in a 17.1 mile race that goes over this 13k foot high pass. (All 1.6k-ish slots sold out in less than 30 minutes). 5,363 feet of constant and unrelenting elevation gain while climbing for 10 miles, and then descending 7.1 miles back into Telluride. There were 3 cutoff points where the race officials reserve the right to turn runners around based on weather and elapsed time. The first cutoff for this race was 7.65 miles in. Runners have 2.5 hours to get to this cutoff point, and “all” runners who arrive at this point after the 2.5 hour mark were supposed to be turned around to trudge back to Ouray with their tails between their legs.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_nadr-NBO2yBLfwuFklhUttVv0ZGlskPFe1Ey5EJnJDi5WpIDAqeKbwCO6dLFec_F-NhUBXGnJTeR5N-QYe8zXjWWlSzK5uTYX_WmIzVZ6zKftBCYoG8B-Kn10yqzIdycfXE6-pcHMfg/s1600/2018-09-08--MB-IMOGENE-1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" data-original-height="960" data-original-width="720" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_nadr-NBO2yBLfwuFklhUttVv0ZGlskPFe1Ey5EJnJDi5WpIDAqeKbwCO6dLFec_F-NhUBXGnJTeR5N-QYe8zXjWWlSzK5uTYX_WmIzVZ6zKftBCYoG8B-Kn10yqzIdycfXE6-pcHMfg/s640/2018-09-08--MB-IMOGENE-1.JPG" width="480" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">On the road up to Imogene</span></td></tr>
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<span style="font-family: inherit;"></span><span style="font-family: inherit; font-size: 12pt;">Luckily, beautiful weather and forgiving volunteers let me continue even though I arrived 10 minutes after the cutoff. I only continued because I had no way of getting a hold of my husband (who was in Telluride) until I got back to Ouray or to the summit of Imogene. Cell service isn’t a thing when you’re 7.65 miles into a slot canyon in the middle of the San Juan Mountains. I sat on my butt and cried. I was so frustrated. Down or up - it was going to be a long and grueling journey, and I had just lost any semblance of adrenaline or motivation that I had. The 2.3 miles from that point to the summit of Imogene were merciless. The few of us that were “fortunate” enough to be allowed to continue were all broken. “One and done” was said by many of my cutoff friends as we hiked to the summit. (Most of us were racing this for the first time.). I laughed at the thought of making up my 10 minutes and getting to the summit by the second cutoff time- noon. You don’t “make up time” on elevation like that. I reached the summit at 12:15. Luckily they still had water at the aide station there, but no food or anything substantial that I could use to replenish. The summit photographer had even left already!</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWJyHfzMm1F-smxYsyvjMpXsKcBChDTqqAgZmzjQ1Bs7q9ejFriwbi5L-MLMO3Fn8-4BjOKnqUcJusugwANsxzJofL4PtweN3Dp3y96aGith_tye-JsdE06lX2OJYsj-iUiEI9CelubSk/s1600/2018-09-08--MB-IMOGENE-4.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" data-original-height="720" data-original-width="960" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWJyHfzMm1F-smxYsyvjMpXsKcBChDTqqAgZmzjQ1Bs7q9ejFriwbi5L-MLMO3Fn8-4BjOKnqUcJusugwANsxzJofL4PtweN3Dp3y96aGith_tye-JsdE06lX2OJYsj-iUiEI9CelubSk/s640/2018-09-08--MB-IMOGENE-4.JPG" width="640" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">Had to be my own summit photographer!</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguLlG0hEpxGN_BWevY86WIAukAsoVRD4IvzxheEhxz1s6iCCOfPu8pkWNhj3NYxH7DYDjZP4jDdBrz7oL4hrgJgLNsxliDOnYDnj2D_7gHqkhdWEK5CcJtTJ1dx9AXNedsyDBOXEbUvks/s1600/2018-09-08--MB-IMOGENE-3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" data-original-height="720" data-original-width="960" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguLlG0hEpxGN_BWevY86WIAukAsoVRD4IvzxheEhxz1s6iCCOfPu8pkWNhj3NYxH7DYDjZP4jDdBrz7oL4hrgJgLNsxliDOnYDnj2D_7gHqkhdWEK5CcJtTJ1dx9AXNedsyDBOXEbUvks/s640/2018-09-08--MB-IMOGENE-3.JPG" width="640" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">Feeling small in the huge mountains.</span></td></tr>
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<span style="font-family: inherit; font-size: 12pt;">I was hoping the downhill would be more relenting since it was.... down. Uh, no. The next two miles down were rocky and potentially ankle-breaking-if-you-try-and-run miles. I feel like I was lucky to not slip and fall. After the aide station at the 12 mile mark, I was walking by two ladies who were hiking casually and chatting like they were out for a walk in the park. I asked if they had missed the cutoffs and they said, “No” - they had made the summit with 4 minutes to spare. What?! I was cutoff at BOTH points and I was passing them. Also, the course was clearing off enough that there was about a 1 foot wide path through the rocks so I could actually RUN. I checked my watch and did a little math - I could still make the cutoff at the finish. 2:30pm. I had an hour and 15 minutes to run 4 miles. Easy. Off I went. </span><br />
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<span style="font-family: inherit; font-size: 12pt;">I passed runners, cars and dirt bikes passed me. But 48 minutes and 36 seconds later, I crossed the finish line. I made up my 15 minute deficit and finished with about 20 minutes to spare. You wanna know the best part about finishing so close to the back of the pack? You get a solo photo finish just like the winners do. But only if you keep running. 🏃♀️</span></div>
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Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-35065345766689265442018-08-16T08:41:00.000-06:002018-10-06T19:02:53.636-06:00Ultra Part 4 - Dreams Worth Dreaming<em><span style="font-family: "georgia" , "times new roman" , serif;">This is Merideth's story about her first ultra - the Pikes Peak Ultra 50k. PPU is one of the harder 50ks in the state, with over 7k of climbing, including summiting Mount Rosa at over 11,500 feet before dropping back into the city. I have it split into four parts for easier reading. </span></em><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">At the base of Rosa, I encountered the second to last aide station
where one of my friends was volunteering. Not only did I grab my typical potato
chips and Coke, she also handed me some candied bacon she had brought with her.
My nutrition felt really good at this point, and honestly, I stopped checking
my watch. I was within 10 minutes of my target overall time, and I felt really
good. I also had a bit of a cell signal at this point, and got a text from my
coach - who had already finished - reminding to be mindful on the decent I had
in front of me because it had some rough spots. </span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">Just past the aide station, I received a notification on my phone for
rain that was supposed to start very soon. I was grateful I was off Rosa in an
area with tree cover, but I also knew that I had some technical spots ahead of
me that would be more treacherous if they were wet. I also realized that I was
past the 20 mile mark, and I was feeling good enough that I could run at a
normal downhill pace with a normal gait. I wasn’t hobbling, my feet didn’t
hurt, and I wasn’t having any issues with nutrition. I ran for a few miles
until I got to the switchbacks on the trail near St. Mary’s Falls, and then I
noticed the thunder starting. I had a baseball cap on my vest and a rain jacket
in my pack. I grabbed my hat to start, but I didn’t stop since it was attached
to the top of my bag. Big mistake. While focusing on getting my hat, I lost
sight of the trail for a split second and caught my foot on a root or rock and
fell hard. I landed off the side of the trail that was descending, so I started
sliding for a few feet. Luckily, I mostly landed on pine needles, which slid
with me. I climbed my way back up to the trail and checked myself over.
Thankfully, I wasn’t bleeding anywhere. I just had a little rash on the front
of my right shin and a good bruise on my left kneecap, but otherwise, no marks.
I walked for a few feet to be sure my knee was ok, but then kept running. Once
the rain and pea-sized hail started, I slowed down a bit to make sure I didn’t
fall again. I also took advantage of the slower pace and ate another gel (which
I can thankfully do without taking my eyes off the trail!). It only rained and
hailed for a few minutes before everything subsided. </span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">I arrived at the last aide station, the Gold Camp station where my
drop bag was located, around mile 25. As I arrived at the aide station, a good
friend completely took my vest to refill it for me so I could take care of my
nutrition and grab my drop bag. I ignored the mess in my bag as I dug around
for the charger for my watch. As she finished filling my bag, I grabbed my go
to chips and Coke, as well as a tater tot they were cooking at the aide
station. After regrouping, I finished one more small ascent - a mile up High
Drive. This is my favorite ascent in all of North Cheyenne Canyon. My legs felt
so strong, and I was able to keep a very steady pace all the way to the top. I
didn’t even feel like I was 25 miles into a run. When I got to the top of High
Drive, I starting processing that I might be able to come in faster than my 10
hour predicted race finish. I tried to keep a steady pace coming the 2.5 miles
down High Drive that I ran in the first part of the race. I did walk a few
times, but I was very happy with the pace I was able to keep between intervals.
As I transitioned at the base of High Drive to the final 2.5 mile push into
Bear Creek Park, I power hiked the uphills and ran as much as I could on the
downhills. </span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEbiYILiEFffA96xY4tkUY383t2yyGNNwPpfS8I2wcmXOdxTV84U684GNYhdMd_so_edHEE-CAoSuKMYrQFMen5RHYFGgSA0Pfuj8WnUjKRXxY_g9TmS3l-Mm_Jwe6U4PlyaagNP5nkPk/s1600/2018-07-28--MB-PPU-1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "georgia" , "times new roman" , serif;"><img border="0" data-original-height="1440" data-original-width="1072" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEbiYILiEFffA96xY4tkUY383t2yyGNNwPpfS8I2wcmXOdxTV84U684GNYhdMd_so_edHEE-CAoSuKMYrQFMen5RHYFGgSA0Pfuj8WnUjKRXxY_g9TmS3l-Mm_Jwe6U4PlyaagNP5nkPk/s640/2018-07-28--MB-PPU-1.JPG" width="476" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: small;">On one of the last hills in Bear Creek</span></td></tr>
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<span style="font-family: "georgia" , "times new roman" , serif;"></span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"><span style="font-family: "georgia" , "times new roman" , serif;">My husband and daughter, as well as a huge group of my friends were at
the finish line waiting for me. My daughter was even able to run into the
finish with me. I ended up finishing in just over 10 hours, but I felt AMAZING.
I was able to run in strong at the finish, and I felt so good. No demons. No
dark places in my head. The perfect race. Rain, hail, 7,500+ feet of elevation
gain, strength, perseverance, solitude, strangers, friends, family, trails.
</span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhJED3KhU3SY4hxchVGvchoHdJ5TxoX9Xg1QSj9ji4TlBNezhc_1Ek386YinY8K5lQYiJaPsyYI2a4yUkoxTvGYinj9gS2NK0E1n_oaIToK4Sj_A48stKp0VUB_UfsWsOZ8RHLGfiboT4/s1600/2018-07-28--MB-PPU-FINISH.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "georgia" , "times new roman" , serif;"><img border="0" data-original-height="960" data-original-width="720" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhJED3KhU3SY4hxchVGvchoHdJ5TxoX9Xg1QSj9ji4TlBNezhc_1Ek386YinY8K5lQYiJaPsyYI2a4yUkoxTvGYinj9gS2NK0E1n_oaIToK4Sj_A48stKp0VUB_UfsWsOZ8RHLGfiboT4/s640/2018-07-28--MB-PPU-FINISH.JPG" width="480" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: small;">Crossing the finish line with my daughter</span></td></tr>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">50k - 10:04 </span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">I am an ultra runner. </span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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</span>Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-42122019287385915002018-08-15T08:31:00.000-06:002018-10-06T19:02:53.662-06:00Ultra Part 3 - Reaching the Summit<em><span style="font-family: "georgia" , "times new roman" , serif;">This is Merideth's story about her first ultra - the Pikes Peak Ultra 50k. PPU is one of the harder 50ks in the state, with over 7k of climbing, including summiting Mount Rosa at over 11,500 feet before dropping back into the city. I have it split into four parts for easier reading. </span></em><br />
<span style="font-family: "georgia" , "times new roman" , serif;"></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">The race started at 6:30am sharp. The first 7.5 miles of the course
included a few miles of rolling trails before the first big ascent started up
High Drive. I started the race with just a small hand held water bottle and a
gel. Earlier this year, I ran the High Drive Challenge, which is a 10 mile out
and back race that includes the exact same first 5 miles as the PPU. I used my
times from that race to help guide me on my pacing up the 2.5 mile ascent and
to help me gage my food and fluids. Once I got to the top of High Drive, the
course circled around to a trail called Captain Jacks, which is a mountain
biking trail that descends another few miles to the first aide station. I felt
great by the time I reached the aide station. I refilled my water, took my gel,
and drank a small glass of Coke, which was available for runners. I did notice
that I was behind on my goal time for this section, but I wasn’t worried. I had
a lot of time to make up the minutes I had lost. </span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">The second section of the race was the shortest segment between aide
stations – a “short” 3.5 miles along a rolling trail combination of Spring
Creek and Columbine. I was definitely feeling the humidity in the air, but
otherwise, I was feeling really good.</span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"> <o:p></o:p></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif;">
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">The next aide station on Gold Camp Road was the main aide station for
the race. I would run through this station a second time later in the race, but
it was also where we were allowed to leave a drop bag. This race was my first
race that gave me an option to have a drop bag. In my training, I had purchased
a pair of more advanced trail shoes that worked really well on more technical
trails, but I had experienced blisters when I used them for my longer runs. I
had planned on switching to these shoes and grabbing my hydration vest at this
aide station since the most technical trails were next. But I had a huge
problem. I hadn’t locked the nozzle on my hydration vest, and my shoes were
soaked. I also had some trail mix in Zip Lock bags that had spilled all over my
wet bag. It was a mess. It was at that moment that I stopped to breathe. The
shoes I was wearing were feeling really good at that moment, and we had
experienced a lot of rain in the days before the race, so I wasn’t as worried
about lose gravel on the technical part of the course. I kept on my shoes,
grabbed my vest, and dug to find some backup snacks that were still sealed. I
was also planning on taking in something salty at this stop, so I grabbed some
potato chips and tater tots from the amazing station volunteers and took off.
This stop alone cost me over 5 minutes. Something I will definitely fix next
time.</span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"> <o:p></o:p></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif;">
</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">I was dreading the next 6.5 miles of the course. There were two big
ascents before the next aide station with a little bit of a flat reprieve in
the middle. After the aide station disaster, I was also about 20 minutes behind
my goal pace. This was not enough of a setback to be worried about missing race
cutoffs, but it was a little frustrating. At this point, I was still around
quite a few people because there were places were spectators could hang out,
and the 30k course included the same trails up to this point. Once we hit the
Gold Camp aide station, the course split away from the 30k. I was over 10 miles
into the race, I had my audio book ready to go, but my demons hadn’t started
creeping up yet. </span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif;">
</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">I started this 6.5 mile section with a climb up a trail called Seven
Bridges. Due to the torrential rain we had experienced before the race, the
first bridge crossing had been taken out by a mudslide. The creek had rerouted
itself around the former bridge, so a little unexpected jumping and
trailblazing had to take place in order to get across. I felt strong during the
ascent up Seven Bridges, but the humidity was draining. I kept an eye on my
watch, but my pace for this section of the race was looking really good. Even
though I felt like I was going slower than I wanted, I was quite a few minutes
under my goal pace, so I didn’t make any attempts to speed up. By the time I finished
the first ascent up Seven Bridges, I was at a beautifully shaded intersection
that connected me with the Pipeline Trail. The first part of the Pipeline Trail
is almost perfectly flat because it literally follows a pipeline that brings
water into Colorado Springs from the mountains. I felt like I should run on
this section to take advantage of the terrain, but I chose to relax a little,
get my heart rate down, and refuel. I ate a PBJ sandwich I had picked up from
my drop bag, and I focused on my hydration. The hardest part of the course was
the next ascent up the end of the Pipeline Trail. When the uphill terrain
started, I felt really good. There was another runner about 30 yards ahead of
me, and I kept my eye on him. I would make small goals to power hike up to a
spot he had just been, little by little working my way up the trail. Even
though this was supposed to be the hardest part of the trail, I was able to
complete it stronger than I anticipated. I was expecting to mentally crash
during that ascent. I kept thinking about turning on my audio book because I
felt like I was supposed to, but honestly, I didn’t need it. </span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif;">
</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">When I reached the aide station at Pipeline, I was now only 4 minutes
behind my goal instead of 20. I refilled my hydration vest, grabbed more potato
chips and Coke, and headed up the final big ascent of the race: Mt. Rosa. I
noticed the fatigue on my legs heading to the summit, but I still felt really
good. I made sure to take a gel half way up, and I paid very close attention to
my hydration. Mentally I was starting to get really excited because I was about
to hit the highest point on the course, and I was about to surpass the longest
distance I had ever run. Also, I had conquered my demons. They were gone. I did
end up turning on my audio book near the top of Rosa, but it was only because
the course was pretty solitary at that point, and it was nice to hear another
voice. The decent down Rosa was pretty rocky, so I took my time to be sure I
didn’t fall or injure my ankles. </span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif;">
</span>Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-38370912414776852932018-08-14T08:29:00.000-06:002018-10-06T19:02:53.649-06:00Ultra Part 2 - Ultra Dreams and Demons<em><span style="font-family: "georgia" , "times new roman" , serif;">This is Merideth's story about her first ultra - the Pikes Peak Ultra 50k. PPU is one of the harder 50ks in the state, with over 7k of climbing, including summiting Mount Rosa at over 11,500 feet before dropping back into the city. I have it split into four parts for easier reading. </span></em><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"><span style="font-family: "georgia" , "times new roman" , serif;">Last year, I found a love for trail running. It started with the peer
pressure of friends to sign up for the Pike’s Peak Ascent, but was solidified
through the running of other local trail races and adventures on the back
country trails of Pike National Forest. My confidence in myself as a runner
really started to establish roots in trail running. I didn’t feel like I had to
be fast. I just had to be strong and determined. Check. I could run a half
marathon up the side of one of the tallest mountain peaks in Colorado and
complete 5-6 hour long runs in the middle of the wilderness. What else could I
do? </span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"></span> </div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"><span style="font-family: "georgia" , "times new roman" , serif;">A few weeks after I completed the Ascent, I was continually
researching trail running so I could learn more about trails, equipment, and
training, and one word in my research kept popping up: ultra. For those of you
who are unfamiliar with an ultra in the running world, it is any race longer
than a 26.2 mile marathon. When completing my long 5-6 hour runs for the
Ascent, I was always frustrated that I couldn’t stay out longer. I felt like I
was physically and mentally ready to tackle an ultra, where I would be on my
feet for much longer. I also had my supportive coach, Tracy Thelen of Thelen
Coaching to help me realize that a 50k is only about 5 miles longer than a
marathon. I decided to support a local trail running family that directs races
as Mad Moose Events. They have a fantastic reputation for putting on stellar
races with amazing support. Another bonus was that the Pikes Peak 50k that I
decided to run included some of my favorite local trails, so I was able to
actually train on the trails that I would be running on race day. This made the
daunting task of running my first 31 mile race a lot less intimidating. </span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"></span> </div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"><span style="font-family: "georgia" , "times new roman" , serif;">I was so excited about the training. Hour after hour on the trails
near where I live sounded like the perfect way to spend my summer, so in
November last year, I bit the bullet and signed up for my first 50k. </span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"></span> </div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"><span style="font-family: "georgia" , "times new roman" , serif;">The past few years with my running, I have completed many training
runs and races socially with a friend or groups of friends. Once I hired Tracy
to coach me, I chose to become more of a lone wolf. My workouts became a lot
more focused and intentional. I was doing hill repeats, intervals, and ladders
for the first time in my life. With my customized workouts, I was able to focus
more on my form, pace, and effort during each run. My self-acceptance as a
runner was becoming stronger and stronger. </span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"></span> </div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"><span style="font-family: "georgia" , "times new roman" , serif;">Once the New Year rolled around, I chose to focus solely on trail
running in order to prepare for PPU. I only signed up for three trail races
between January and July, and I ran as many of my training runs as possible on
trails. While I still desperately enjoyed being on the trails, my mental demons
started impacting my training. I think that most people I know who run would
agree that the gross majority of running is mental ability – not physical
ability. When you spend 15-25+ hours a week on your own on dirt trails, you
spend a lot of time in your own head. I tried to combat this by listening to
audio books on most of my long runs. However most of the time, this wasn’t
enough of a distraction to keep the demons away. </span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"><span style="font-family: "georgia" , "times new roman" , serif;">Overall, my training wasn’t what I had pictured. My legs did exactly
what they were supposed to, but the mental frustrations I was encountering were
exhausting. I trained on the trails that made up the 50k, but a lot of the time
when I was supposed to go back to these trails for more training, I just
couldn’t. I thought that exploring some new dirt would help, and sometimes it
did. A little. But most of the time I just kept becoming less and less
confident in my ability to mentally push through this race. I knew I had the
legs to do it, but I didn’t want to remember my first 50k for the mental pain. </span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;"><span style="font-family: "georgia" , "times new roman" , serif;">Two weeks before the race, I texted Tracy and told her that I thought
it would be a good idea for me to drop down to the 30k, the shortest distance
that was being run that day. She asked if we could meet to go through her plans
for me for the 50k – broken down aide station by aide station – before we
decided. Logistically, the plans that she had carefully laid out for me were all
very doable. I knew physically I could do it. We even talked about “distraction
techniques” for what I could do if I started mentally crashing. Ultimately, I
decided to stick with the 50k because I knew I would always regret not trying.
I think it would have been easier to swallow a DNF (did not finish) compared to
a DNS (did not start). </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Calibri;">The week before the race, I worked to make sure I had all the gear I
would need. I had all of my gear packed up and ready to go a few days early
just to be sure I hadn’t forgotten to buy or wash something. I wore clothes I
had trained in frequently and food I had always had on me during training. I
also worked with Tracy to make a game plan of what food, fluids, and gear I
would need to think about at each aide station stop. Last year during the
Ascent, my fluids and nutrition were a huge problem in the last 3 miles of the
race, so I knew this had to be very carefully planned with some backup options
in case I started noticing issues during the race.</span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"> </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span> </div>
<span style="font-family: "georgia" , "times new roman" , serif;">
<span style="font-family: "georgia" , "serif"; mso-ansi-language: EN-US; mso-bidi-font-family: Calibri; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Some
friends that were also running the race posted about being nervous and
regretful about signing up in the days before the race. Honestly, I didn’t feel
that way at all. Once my gear was all ready to go, I was ready. I had made the
decision to be strong and determined. I could do it. I am a red-head, after
all. I just needed to focus on putting one foot in front of the other. My
training was strong enough that I knew I didn’t have to worry about three time
cutoffs on the course. I was going to do it and I was going to enjoy myself. I had finally made that choice and there was no going back. </span></span>Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-30199112813365505442018-08-13T16:25:00.004-06:002018-10-06T19:02:53.610-06:00Ultra Part 1 - Prologue<span style="font-family: Georgia, "Times New Roman", serif;"><em>This is Merideth's story about her first ultra - the Pikes Peak Ultra 50k. PPU is one of the harder 50ks in the state, with over 7k of climbing, including summiting Mount Rosa at over 11,500 feet before dropping back into the city. I have it split into four parts for easier reading. </em></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">
</span><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Georgia","serif"; mso-bidi-font-family: Calibri;">I am a runner, but you would never know by looking at me. I don’t fit
a stereotype of what one might think of as a runner – lean, tall, strong. My
sister and father have had running in common for as long as I can remember. As
a kid, I remember watching my dad leave for hours at a time to complete his
runs, as well as watching him run across the finish line of our annual local
10k in rural central Illinois. When she was in middle school and high school, I
remember watching my sister at track meets – tearing up the track in the 400.
Her junior year of high school, she even ran on a relay team that won second
place at the Illinois state track meet. I remember wanting to be a runner so I
could have that in common with my family – to fit in more – but I was not built
like my dad or sister. Slow to the core, I never saw myself as a runner, but my
desire to try to fit in more pushed me to try SOMETHING. I knew I couldn’t
compete with my sister on the track, so I went out for cross country. I was
always the last one on our team across the finish line. I couldn’t even come
close to keeping up with the rest of my team. I always felt like I was
practicing alone. Racing alone. Finishing alone. Then I went to college. </span><span style="font-family: "Georgia","serif"; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">
</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Georgia","serif"; mso-bidi-font-family: Calibri;">My freshman year of college, I was working on figuring myself out.
When I went home for the summer before my sophomore year of college, I was
working a full time job. However this was in my hometown of less than 5,000
people, and I had limited access to a car to take me anywhere where I might
find something to occupy my free time. So, I set a goal to run all the roads in
the city limits of my hometown. That took less than a month to complete. All
the runs were slow and steady with no goals for time or distance. </span><span style="font-family: "Georgia","serif"; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
<span style="font-family: Georgia, "Times New Roman", serif;">
</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Georgia","serif"; mso-bidi-font-family: Calibri;">Time for a new goal. I had no desire to train for a 5k or even a 10k.
Those races were for “fast people”. It was also around this time in my life
that I was starting to understand my freedoms. Weekend trips on Amtrak to
Chicago were starting to become part of my life. In trying to plan out my next
goal, I combined running with my love for the city, and decided to run the
Chicago Marathon. You don’t have to be a fast runner to run a marathon. You
just had to finish. I could do that. I was told that I couldn’t, but it was
this point in my life that I realized the true depth of my stubborn red-headed
nature. I could do it. Just watch me.</span><span style="font-family: "Georgia","serif"; mso-bidi-font-family: "Times New Roman";"> <o:p></o:p></span></span></div>
<span style="font-family: Georgia, "Times New Roman", serif;">
</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Georgia","serif"; mso-bidi-font-family: Calibri;">Fast forward 17 years, 3 marathons, and 119 other races, and a move to
Colorado later...</span></span></div>
Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-90952842181721300532018-08-04T14:50:00.002-06:002018-08-04T14:51:07.381-06:00Summer RecapIt's been a busy few months and I've been remiss on the athlete updates and results. Lots of racing and training going on for Thelen Coaching athletes over the summer. Quick recap of all the great things going on right now. Hopefully I didn't miss anything!<br />
<br />
<strong>May</strong><br />
May brought some fun events and some serious events. Merideth traveled to Southern Utah for the Ragnar Relay Zion, racing with her family. The trail relay events are as serious as you make them and Merideth and her team had a blast. They ran hard but also enjoyed the family time camping in the desert. <br />
<br />
<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/AVvXsEhqmhsloha0etA1Rn6zOd0ftZ83noiq-76-oYOAYpcEEm3uXS74cy6R3TsXWmalMnEuhnRCkMRsYtc-XDFJVaQSfNVcH1SRoFEzAD0-RWG5sbrmCLL2lmkWSBnI26rriygKy3Jj7EcxTkA/s1600/IMG_3850%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="637" data-original-width="637" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqmhsloha0etA1Rn6zOd0ftZ83noiq-76-oYOAYpcEEm3uXS74cy6R3TsXWmalMnEuhnRCkMRsYtc-XDFJVaQSfNVcH1SRoFEzAD0-RWG5sbrmCLL2lmkWSBnI26rriygKy3Jj7EcxTkA/s640/IMG_3850%255B1%255D.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Merideth coming through camp during the Ragnar Relay - Zion</td></tr>
</tbody></table>
<br />
Also in May, Brenda rode in the Santa Fe 50 mile ride, smartly making the choice to drop to the shorter distance when the weather proved more then challenging. Sometimes discretion is the better part of valor and making the smart choices can mean more time to train and play later. <br />
<br />
Over Memorial Day, Dianna and Merideth ran in the High Drive Challenge 10 mile race, running to summit of High Drive and back down. It was part racing, part trail scoping for later adventures. And it's always great to run in challenging local events. A little further to the South West, Ray and Judd raced the train in the Iron Horse Classic. Ray made it part of a long weekend of training and got to explore the singe track around Durango after the race. Judd was one of only a few to take on the road race on his singlespeed fat bike, but still had a solid performance, riding close to his time from last year. <br />
<br />
<strong>June</strong><br />
June started out busy. Brenda and her four teammates raced in the Elephant Rock Sunrise to Sunset 12 hour mountain bike race. For an all women's team racing against the men's and co-ed "geezer" teams, they held on to a 6th place finish. Shana headed to Leadville to run in the Turquoise Lake 20 trail run, using it as a training run for her half marathon later in July. Dawn finally got into the open water at her first triathlon of the season - the Colorado Sprint Triathlon. She had one of her stronger races ever, placing 7th in her age group. <br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_bHUeyfoPFzCRcu5isPB47Aob5hF0CjFYKQjXEvLK8nzxrzYIrseQJU9a6m97iuPs55OFVm_vwuJDyxYlabg2xw54pR2OSGPunk2JHQARhgC34Wmt6Fv_TTx0jgEilQTx2lP0YzZ_6jY/s1600/IMG_3429%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="768" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_bHUeyfoPFzCRcu5isPB47Aob5hF0CjFYKQjXEvLK8nzxrzYIrseQJU9a6m97iuPs55OFVm_vwuJDyxYlabg2xw54pR2OSGPunk2JHQARhgC34Wmt6Fv_TTx0jgEilQTx2lP0YzZ_6jY/s640/IMG_3429%255B1%255D.JPG" width="512" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Shana at the Turquoise Lake 20k</td></tr>
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<br />
The weekend of June 9/10 saw a lot of action. On the mountain biking side, Dennis headed down to Salida, CO for the Salida BFL. He raced the 88 mile base loop on the singletrack and jeep roads between Salida and BV. Sticking to a smart hydration and pacing strategy, he completed the trek in just shy of 13 hours - a solid time for that event. Brenda went north to Wyoming and raced in the Goudy Grinder at Curt Goudy State Park. This was her second time racing there and she finished strong her class on a hot day. The runners all gathered at Garden of the Gods Park for the Garden of the Gods 10 mile race. For Dawn, Dianna and Shana it was a return to the hills of the garden, on a day with challenging conditions between smoke from nearby fires and the heat. Dianna and Shana both had solid performances, running close to their times from last year in much harder conditions. Dawn set a new personal best in the 10 mile race, running 1:56:57 - a PR of nearly 14 minutes. <br />
<br />
On June 16th, Shana toed the line for her summer A race - the Leadville Heavy Half, a 15.5 miles journey around the east side of Leadville, CO. She had a great day, finishing with a smile in 4:24:55<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPIN9y167GVGoU-zaGdqQJvcwFCz7fFDJ42rJyzobpBl9WJgcBWltni6e028EqkRiiPi2mqvWzno92Y_6UjI4yU3OD0-yipm4GODPMme9kLl9Wi1FhT32nNPzDoMZqLvd0aZrr8OJSl5Y/s1600/IMG_3545%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="920" data-original-width="912" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPIN9y167GVGoU-zaGdqQJvcwFCz7fFDJ42rJyzobpBl9WJgcBWltni6e028EqkRiiPi2mqvWzno92Y_6UjI4yU3OD0-yipm4GODPMme9kLl9Wi1FhT32nNPzDoMZqLvd0aZrr8OJSl5Y/s640/IMG_3545%255B1%255D.JPG" width="634" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The finish line awaits Shana at the Leadville Heavy Half!</td></tr>
</tbody></table>
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<br />
<strong>July</strong><br />
Some hits and misses in July with a few unfortunate injuries that derailed events. But things are back on track now and even the bad races are important learning experiences. Some bad news for Dennis as the Vapor Trail 125 was forced to cancel the event for this year, throwing his summer plans into a tailspin. <br />
<br />
On the 14th, Brenda returned to the Pagosa Springs Duathlon. This year was a great race for her as she felt strong on the first run, comfortable and confident on the bike leg and then able to keep the pace high for the second run. A huge improvement from last year's performance!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZD_SzEliS3YI4nK029vPB-VZAobxQwa5X9PQAr6UX7DwRoV0hftT0jNWqreWwi3hWZafwnRMBtjmLz8M9rbkNIgfZXhdCQquEAgmIQ1W-E7amoY6XhnMS3-g2lpu0mgTVfgpCqxFsQNA/s1600/IMG_3764%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZD_SzEliS3YI4nK029vPB-VZAobxQwa5X9PQAr6UX7DwRoV0hftT0jNWqreWwi3hWZafwnRMBtjmLz8M9rbkNIgfZXhdCQquEAgmIQ1W-E7amoY6XhnMS3-g2lpu0mgTVfgpCqxFsQNA/s640/IMG_3764%255B1%255D.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brenda at the Pagosa Springs Duathlon, ready to go! </td></tr>
</tbody></table>
Out east, Jennifer was getting ready for her summer A race - the Scream Half Marathon in North Carolina. She finished in 2:27:42 and learned that downhill is fast, but it's hard on the legs the next few days! <br />
<br />
The end of July brought the Pikes Peak Ultra - Merideth's first Ultramarathon. She picked a challenging one for her first race, but had the home town advantage when it came to training. Pushing through a few issues and one nasty thunderstorm, Merideth finished in 10:04. She will have her race story featured in a few days. There's nothing like the experience of finishing your first ultra and I know this will be a memory she treasures<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3dQKmpN_hqfUCla7j0axiIyM9_PkGqalPhD9ua0dKUkTB4jbgLbk0lkZFmFn9OxI3hU3g6kkKlBF9Nw3KW-RZQ6ndsn6ci2Zsz9xuJWvyYAc80EJ4-zebPOUsmon9p9XwBKJ6-Pql3xE/s1600/IMG_3825%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="720" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3dQKmpN_hqfUCla7j0axiIyM9_PkGqalPhD9ua0dKUkTB4jbgLbk0lkZFmFn9OxI3hU3g6kkKlBF9Nw3KW-RZQ6ndsn6ci2Zsz9xuJWvyYAc80EJ4-zebPOUsmon9p9XwBKJ6-Pql3xE/s640/IMG_3825%255B1%255D.JPG" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running across the finish line with her daughter</td></tr>
</tbody></table>
<br />
Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-85931367424401550192018-05-03T09:23:00.001-06:002018-05-03T09:23:37.439-06:00April ResultsThe end of April saw lots of events and races for Thelen Coaching athletes!<br />
<br />
Jen returned to the Rattler Trail Run in North Carolina, where she raced the 10k event again. She had a great race, with a PR of over nine minutes on the challenging trails of San Lee Park in Sanford, NC. Last year at this time, we'd just started working together and the 10k was a hard event for her. This year, even with a greatly reduced training load to allow for the extensive studying required for the Physical Therapy OCS exam, she had a great time and felt strong the entire way. And she placed second among the women for the 10K!<br />
<br />
In Colorado Springs, Merideth took on her longest trail race to date, the Cheyenne Mountain Trail Race 25k. It's held in Cheyenne Mountain State Park, on a rolling, challenging <br />
course. There's more climbing then it appears on first inspection, with three major climbs and plenty more short, punchy hills. Add in the unexpected technical challenges and it's a harder race then many people realize. Combined with the first really hot day of the spring and that made it even harder since the last half of the course is fairly exposed. Merideth pushed through some mental struggles during the entire event and kept moving forward. She managed the challenges the course provided, drawing on the preparation and training over the last few months. In the end, she preservered and finished in 4:30:32 - a very respectable time for a first 25k on such a hard course. She also proved to herself that success in endurance running comes from mental strength. Having the mental strength to keep forward momentum when things are looking rough will be key for some of the goals later this summer.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrviFSxnhwId4Apz7pvLfODXXVbkM_sqytWa5JRaEIr-bFSI5qlBM1bkH9sbQgJQUL1L8xbARtH_c240tnA6WI7POcl1DwpEqjkacRtI-1ca0ZpykFZ7bsweq2rCGgqpIYtsfv9xpLbxs/s1600/2018-04-28--MB-CMTR25K.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="708" data-original-width="540" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrviFSxnhwId4Apz7pvLfODXXVbkM_sqytWa5JRaEIr-bFSI5qlBM1bkH9sbQgJQUL1L8xbARtH_c240tnA6WI7POcl1DwpEqjkacRtI-1ca0ZpykFZ7bsweq2rCGgqpIYtsfv9xpLbxs/s640/2018-04-28--MB-CMTR25K.JPG" width="488" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Merideth finishing her first 25k and the longest trail race to date</td></tr>
</tbody></table>
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<br />
<br />
Shana returned to the CMTR this year after a severely sprained ankle knocked her out last year. Because of work commitments, she wasn't able to get the training needed for the 25k, so was racing the 10k this year. Even the 10k at CMTR isn't an easy jog in the woods. It climbed up to top of Blackmere, almost reaching the second highest point in the park. For Shana, this was a triumphant return to the trails - a reminder that even though something knocks you down one time when you get back up, you get back up strong and smarter. She had a great time, finishing in 1:19:58<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkia0jPAG_0779t60MxSvzoVV5h08fjbo2A1ubRPtuwwREbc5UuoesAV6QS3barGRgH5Qe8b5Ad4NOBUx3x9sWa4Uwof08aYuZw9vwyO6rnn3A47wRD0o2tTdxPL7lFqeJYDKKvYtH374/s1600/2018-04-28--SS-CMTR10K.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="720" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkia0jPAG_0779t60MxSvzoVV5h08fjbo2A1ubRPtuwwREbc5UuoesAV6QS3barGRgH5Qe8b5Ad4NOBUx3x9sWa4Uwof08aYuZw9vwyO6rnn3A47wRD0o2tTdxPL7lFqeJYDKKvYtH374/s640/2018-04-28--SS-CMTR10K.JPG" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Shana enjoying her day out on the trails of CMSP in the 10k</td></tr>
</tbody></table>
A little further west, Dennis was in Moab to tackle one of his bucket list rides - the White Rim Road of CanyonLands National Park. To finish the White Rim in a Day (WRIAD) and to do it unsupported was something he always wanted to accomplish. Between the huge fitness base the ITI had provided and the perfect weather opening, the end of April was the best chance for this season. To do it unsupported meant carrying over 230 ounces of water - as well as food, spare clothes and gear. A lot of weight to be pedaling around with... Dennis had a great day on the trail, including plenty of photo stops and touristing adventures during the ride. Sometimes it's not about speed - it's about the journey. Even so, Dennis still finished the ride in 12:40 - including the photo stops and touristing. Not bad for solo/unsupported adventures!<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXHeV5u0ZLwUu70nWp7RL7U_8VIErEc2bPer7Zux_uy0rPr0mzKaUj7-eDCEOoGpFpSa_k9CA3LXxzHNTaU3ftjQwQHYbq0ckLbneQjeA22h1hJnNYnFHJY7n2sQCDD2cbKcxWO2yGw_8/s1600/2018-04-30--DS-WRIAD.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="474" data-original-width="640" height="474" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXHeV5u0ZLwUu70nWp7RL7U_8VIErEc2bPer7Zux_uy0rPr0mzKaUj7-eDCEOoGpFpSa_k9CA3LXxzHNTaU3ftjQwQHYbq0ckLbneQjeA22h1hJnNYnFHJY7n2sQCDD2cbKcxWO2yGw_8/s640/2018-04-30--DS-WRIAD.PNG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Solo unsupported WRIAD rig from Dennis</td></tr>
</tbody></table>
And finally, on the edge of Pacific Ocean, Dianna was running in the Big Sur International Marathon. This was a dream marathon for her, one of those once in a lifetime events due to the lottery that you have to deal with in order to enter. At the start of the year, it was looking questionable due to some major health issues. Then her doctors finally got things under control with some med changes and we were able to to get some solid training done before the race. Again, a large part of endurance running is mental strength and Dianna was able to find her confidence with some hard long runs in the Garden of the Gods. Out in California, she was able to find her pace and make the needed adjustments on fly to finish strong. She put the preparation with gear, nutrition and hydration to good use, as well as learning some important things for her next big race this summer. Even better, she finished with a new marathon PR of 5:40:17! Not many people set PRs on the Big Sur course between the hills and the wind, but she was able to put all the pieces together for a race to be proud of.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8VcatVxPWNo0HuE0xuhoHR7ZjJ63knYbZ0pvpqpxXo6SrMJxNVZQ10suq5Y1GNqBbeu0sfUzBnuGv8dTaFiLFjzh5iKREscoMJHj4n_eLsMW4OiaeCwIlGJXQdC_DVx-uqjaQlZsao68/s1600/2018-04-28--DP2-BIG-SUR.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="716" data-original-width="884" height="518" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8VcatVxPWNo0HuE0xuhoHR7ZjJ63knYbZ0pvpqpxXo6SrMJxNVZQ10suq5Y1GNqBbeu0sfUzBnuGv8dTaFiLFjzh5iKREscoMJHj4n_eLsMW4OiaeCwIlGJXQdC_DVx-uqjaQlZsao68/s640/2018-04-28--DP2-BIG-SUR.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One well worn bib number and the finishers medal from Big Sur</td></tr>
</tbody></table>
Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-43229191760504337722018-04-09T10:27:00.000-06:002018-05-03T09:17:44.611-06:00Iditarod Trail Invitational - Conclusions<span style="font-family: "georgia" , "times new roman" , serif;">This is athlete Dennis Staley's report from his trip to Alaska for the Iditarod Trail Invitational 130 Fat Bike Race. I've broken the report up in to 4 parts for easier reading. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">2018 Iditarod Trail Invitational: A Race Report by Dennis Staley</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">WARNING: This report is long-winded, contains typos, and is likely to be quite uninteresting to anyone other than my Mom. And even she might get bored</span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><strong><span style="font-family: "georgia" , "times new roman" , serif;">Dénouement: Winter Lake
to Anchorage</span></strong></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">Upon reaching the finish line I checked my Garmin InReach Satellite
Messenger, to find a message from Tracy Thelen, my MTB coach, congratulating me
for finishing and informing me that I was the first 130 mile racer to reach
Winter Lake Lodge. That was a pretty sweet message to receive, and in all my
eloquence all I could come up with for a response was “holy shit."</span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">The racer accommodations at Winter Lake Lodge consisted of a crowded,
wall-tent with a small woodstove as the sleeping space, with a makeshift
port-a-potty behind it. I stashed my bike near the main lodge. We were only
allowed into the commercial kitchen. Looking forward to getting out of the
wind, I proceeded inside, immediately removing my boots and washing my hands
per explicit pre-race instruction. Everyone was super-friendly, and in quick
order I had a beer and burrito in front of me. Jill and Kim were finishing up
their food when I arrived, and we were all happy to be out of the wind and
sharing our stories of the previous 7 miles of trail. I was able to send out
messages via my satellite messenger letting family and friend know I'd
finished. Apparently I didn't need to do this, as my wife Kim, my sister, my
Mom and Dad, and several friends had been watching my blue flag on the
Trackleaders site. They knew I had won before I did! Ben Pysto walked in about
30 minutes after I sat down to eat, and Pam Todd was not too far behind him.</span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span> </div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">The rest is a bit of a blur. I retired to the sleeping tent, where I found
a spot underneath the sign-in table to unpack my sleeping bag. I crawled in and
fell into a surprisingly good night’s sleep, waking only occasionally as the
350 mile racers departed for Puntilla. At one point I recognized Kim Riggs, and
gave her a thumbs up, psychically wishing her good luck for the remainder of
her race.</span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">Around 7:30 the next morning I woke up and headed up to the Lodge to
inquire about the status of the flight back to Anchorage. The volunteer
reported that a plane would be arriving around 10AM, and since I had arrived
first that I would have first-dibs on a seat. I slowly ate my breakfast (so
that they wouldn’t throw me out of the kitchen), and then headed back out to
repack my bags and prepare for the flight. Pam and I also took pictures of each
other at the finish line, as it was far too windy, cold, and dark to do so the
previous evening. Around 9:45 AM, we pushed our bikes to the end of the runway
and awaited the bush plane back to Anchorage. Shortly thereafter we were on the
plane, and about an hour later we were safely back in the city.<o:p></o:p></span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4ERGNLPWm4d4dAq36Q5iXviJ-pdF8G6p5qvnZIVflEhMiW2yDmCZO_fqtNA8uMvSA_lAEiy0R0YemzhKegVdwWlV3u7QuOdX9Zfbl1KWQFZHSRrV9g0m1BGF6FfDeBOAtbkzOE918RIk/s1600/2018-02-27--DS-ITI130-PLANE.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4ERGNLPWm4d4dAq36Q5iXviJ-pdF8G6p5qvnZIVflEhMiW2yDmCZO_fqtNA8uMvSA_lAEiy0R0YemzhKegVdwWlV3u7QuOdX9Zfbl1KWQFZHSRrV9g0m1BGF6FfDeBOAtbkzOE918RIk/s640/2018-02-27--DS-ITI130-PLANE.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yes, even the bikes fit on that tiny plane!</td></tr>
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</div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><strong>Conclusions</strong></span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">It’s hard to sum up the experience. This was the craziest, most fun, and
most surprising athletic experience of my life. I enjoyed every second of the
race. It was truly a privilege to line up at the start with some of the finest
winter endurance athletes in the world, and even better getting to know them
over the next 130 miles. The race organizers, volunteers, and local residents
who let us invade their homes and businesses were a huge part of making this
experience so enjoyable.</span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span> </div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">In the hours following finishing, there was no chance in hell that I
wanted to participate in the 350, even though I had earned an automatic
qualification in a future year by winning the 130 mile race. After 24 hours, I
thought “hmmm, maybe…”<span style="mso-spacerun: yes;"> </span>Now, a couple
weeks later, my legs are fresh and my saddle sores have healed, and I can’t
stop thinking about getting back to Alaska and riding to McGrath. I may be
thousands of miles away from that thin white line in Alaska, but my thoughts
are never far from the Iditarod Trail.</span></span></div>
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</div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">I’m 41, have a fake hip, and you never know what curveballs life will
throw at you. But I am hopeful that I’ll be back in 2 years to test my mettle
in the Iditarod Trail Invitational 350 mile race. Bill Merchant has been quoted
saying: “We go into the Alaskan backcountry to find cracks in ourselves. We go
back a year later to see if we've done anything about them.”<span style="mso-spacerun: yes;"> </span>I certainly found many cracks on the snowy
trail between Knik Lake and Finger Lake. With a little luck and a lot of
training over the next two years, I’ll figure out what I’ve done about them,
and hopefully will discover a few more on the trail to McGrath.<o:p></o:p></span></span></div>
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<strong>Answers to questions I had before the
race:</strong></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">Judd Rohwer, who had completed the 350 the prior year, was kind enough
to answer some questions I had prior to the race. In order to keep the
experience more of an adventure, I did not want to ask too many questions. But,
there were two specific questions I had that would better inform my decision-making
process for packing and planning. I’ll provide my answers (not Judd’s) to my
questions, based on my experiences, below.</span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;"></span></span> </div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span><em><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;"><span style="mso-list: Ignore;">1) </span></span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">How hard is the route finding?<o:p></o:p></span></span></em></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Route finding was surprisingly easy, even after the weather took a turn
for the worse. The route was pretty obvious leading up to Flathorn Lake with
the exception of the Y on the snowmobile trail at mile 21.5. There were
spectators on fatbikes who were very helpful in pointing out the correct trail.
Even if I had proceeded down the wrong branch, I would have discovered my
mistake quickly based on the GPS track.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span></span> </div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span></span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">On the river the trail was easy to follow. There were stakes that
loosely defined the route, and kept riders away from open water (Cindee at King
Bear Lodge said that the snowmobilers maintain those stakes with changing river
conditions). Judd’s tip about the “Y’ at mile 34.5 (bear right) certainly saved
some hand-wringing and stress. All of the checkpoints and unofficial stops were
very obvious, as was the trail between Skwentna and Shell Lake Lodge. After
Shell Lake the trail was a bit more “rustic,” though there were often stakes in
areas where it could get confusing. These stakes were helpful during the brief
heavy snow squall and the ground blizzard. At no point in the 130-mile distance
did I feel lost.</span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><em><span style="font-family: "georgia" , "times new roman" , serif;"></span></em></span> </div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span><em><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;"><span style="mso-list: Ignore;">2) </span></span><!--[endif]--><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Is food/water available at the checkpoints all day/night?</span></span></em></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">I arrived at Yentna Station at 12:30AM and there were people making
grilled cheese sandwiches and soup, and water (hot and cold) were both available.
The “trail angel” at King Bear Lodge was awake and serving breakfast at 8:30AM.
Pam Todd bivied a few hundred yards from King Bear Lodge because she arrived
around 4am, and it did not appear that anyone was stirring. I arrived at
Skwentna and Shell Lake during the day, and both were fully operational. We
were told at the pre-race meeting that the hours at Shell Lake Lodge were 9am –
8pm. Winter Lake Lodge was running 24 hours per day, but they powered down
around 10pm, so I’m not sure if they were cooking or not. Beverages and
hot/cold water were available, and racers received one free burrito. I ate my
free burrito just after finishing (around 8pm), and then I purchased a
breakfast burrito in the morning.</span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span> </div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">Sleeping arrangements w</span><a href="https://www.blogger.com/null" name="_GoBack"></a><span style="font-family: "georgia" , "times new roman" , serif;">ere available at Yentna
Station, Skwentna Roadhouse, and Winter Lake Lodge. Yentna was $21 for half a
bed. I think Swentna was around $60, and the tent at Winter Lake Lodge was free.
If you wanted a cabin, you’d have to reserve it well in advance and cough up
around $2500 per person, minimum 2 people…</span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;"></span></span> </div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span><em><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;"><span style="mso-list: Ignore;">3)<span style="font-family: "times new roman"; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Other things a rookie should be aware of, without spoiling the
adventure?</span></span></em></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">Bring cash. Approximate costs were as follows:<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">
<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"> - Yentna Station: grilled cheese, soup, and coke = $14. Bed = $21. Grilled
Cheese and coffee = $12. I also tipped $10.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">- King Bear Lodge “Trail Angel”: food and beverage were free, but she
wanted a hug, me to sign the guestbook, and a tip. I tipped $20<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">- Skwentna Road House: plate of spaghetti and coke = $28. I tipped $12.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">- Shell Lake Lodge: I did not eat, but food was available for purchase. I
do not know the cost. I filled a Wampak with water for free, but tipped $5.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">- Winter Lake Lodge: First meal is free. Second meal was $12. I also
bought a coke ($4) and a beer ($7 or $8), and tipped $20. Flight from Winter
Lake to Anchorage was free for 130 mile racers.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><strong><span style="font-family: "georgia" , "times new roman" , serif;">What worked?</span></strong></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">(Tracy's note - I always encourage my athletes to sit down after the race to look at what worked, what we need to improve and what went wrong. It's a great way to learn from a race, even a successful race like this.)</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">
<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">I had an amazing amount of support at home. Even during her illness, my wife was incredible in her encouragement of this undertaking. Not to mention her good humor in dealing with all the weird stuff I did preparing for this race. (Leaving a perfectly good warm house to ride in horrible weather and sleep outside, testing headlights in the freezer and then all the gear purchases and returns...) Without her buy-in and unwavering confidence in my, there was no way I would have been able to pull this off. My mother-in-law who had traveled to AK to spend time with her daughter while I was racing was there to help me talk through the pre-race decision of even making it to the starting line or to go home. She also made sure I was very well fed before the race. In addition, I had a ton of support from my parents, co-workers and friends. And of course, then group of Gilpin County crazies who like riding bikes in the snow, wind and cold and made some of the lower points during training both bearable and fun. </span></span></div>
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<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">I was lucky. I managed not to get bogged down in the storm by staying right at its leading edge. The trail conditions I experienced were way better than it was for the folks who were only a few hours behind me.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span></span> <span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">I was able to keep myself in a very good mental place throughout the race. At no point did I think about quitting. I did have a few low moments on the river, which were “cured” with some hydration and snacks. I need to remember that when I start feeling down, or questioning why the hell I’m doing what I’m doing, it means my blood sugar is low and I need to eat and drink. This was a valuable lesson learned during long solo training rides in the dark and cold Leadville winter night.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span></span> <span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">I like committing races. It was really, really expensive to bail, with the flight out of Yentna around $250. That’s plenty of motivation for me to keep pedaling. I’d rather buy bike stuff.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><o:p></o:p></span></span> T<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">racy put together an amazing training plan that got me in the best shape of my life. Long training rides, lots of intervals on gently inclined trails and the pavement on Lookout Mtn, double sessions, strength training and stretching, tempo walks with a full pack. I’d walk on hot coals now if that’s what Tracy put on the training calendar.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span></span> <span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Long Leadville rides the night before grooming (they groom on Tuesday and Friday mornings, so I on Thursday nights). This was good preparation for the various snowmobile trails that compose the Iditarod Trail.</span></span></div>
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<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Practice bivys and stopping on shorter training rides to unpack/repack the gear, and stove practice. This got me comfortable with my gear, my ability to quickly pack and unpack without getting cold, and confidence that I could survive a cold bivy without too much discomfort.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Shitty snow conditions at home. Brainard Lake hike-a-fatbike, Golden Gate tech, in the snow, on studded tires, and generally crappy Gilpin County snow conditions and wind. These prepared me mentally for slow slogs, and improved my bike handling in soft conditions, and got me used to cold headwinds. The snow conditions on the Iditarod Trail (at least the part I rode) were an improvement over much of what I experienced on my training rides.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Training at high elevation, on steep terrain. This made the flat, sea-level trail feel relatively easy.<o:p></o:p></span></span></div>
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<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Sound advice from Tracy for the past several months, followed up by a last-minute, strongly worded text the day before the race that honed my focus and desire to complete the race when I was still debating if I should scratch to go home and take care of Kim: “You MUST be able to focus on the race. From the time it starts until the time you reach the finish. Will you be able to do that?”<span style="mso-spacerun: yes;"> </span>And then another one that helped me clear my head and distill things down to the basics: “Ride your bike. Be smart. Have fun. Enjoy the experience.”<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Garmin Satellite Messenger. It was awesome to be able to check in with friends and family. I only sent a few texts from it because I didn’t want to stop for the entire second day, but it was really great to get some messages of encouragement. I think it also relieved some of the dot-watching stress on my Mom and Dad, as I was able to let them know that everything was fine, I was just stopping for food or a nap. Also, I received a text from an undisclosed source on Monday morning telling me I was in second place. This lit a fire under my ass and gave me the motivation to push a little harder and maybe even win the 130.<o:p></o:p></span></span></div>
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<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">AA Batteries. It was really nice to have a GPS and headlamp that uses AA batteries. My satellite messenger uses rechargeable USB, so I only had to bring along a single backup USB battery pack, which would be sufficient for over a week of messenger use. I had plenty of spare AA batteries with me for lighting and navigation.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Revelate Designs. I absolutely loved every piece of gear of theirs, with the exception of wishing the framebag had a bit more capacity. It doesn’t quite fill up the entire triangle, and could be a bit wider without causing any trouble. I might go with a custom bag for the next race.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><o:p><span style="font-family: "georgia" , "times new roman" , serif;"> </span></o:p></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;"><strong>What didn’t work or
could be tweaked?</strong></span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">(Tracy's note - this is the important part of a post race review. While race conditions will never be the same again, it's vital to learn from any small errors or miscalculations. Even if it's something that the athlete can't control, we can learn to manage it better.)</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">
</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span></span></div>
<ul>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Upper body layering could use improvement. This system worked well in training, but the race was a lot more humid that what is typical in Colorado. I’m wondering if I could replace part or all of the vest/windshirt/nano-air with a nice breathable but warm softshell. If it works, this would reduce the amount of stuff I was carrying and hopefully add a bit more weather-resistance when it’s snowing lightly.<o:p></o:p></span></span></div>
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<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><!--[endif]--><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Bring my good bike shorts WITH ME next time. These stayed in Kim’s suitcase, which stayed in Colorado. My ass was killing me by the end, and did not heal up for a week afterward.<o:p></o:p></span></span></div>
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<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">I have never had chafing issues until this race. I need to figure out a better personal care / skin care system before the 350.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><!--[endif]--><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">No need for a light on the bicycle, an AA battery powered headlamp is perfectly adequate. I never turned my bar-mounted light on.<o:p></o:p></span></span></div>
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<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><!--[endif]--><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">Socks: I think I’d be better off with a liner sock, a VBL, a thick sock (but not as thick as the one I was wearing), and then the insulated RBH socks. I still have plenty of room in the boot even with the extra VBL.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><!--[endif]--><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">I brought way too much food, though I suppose it would be singing a different tune had the weather turned for the worse. Even so, I could have gotten away with a single freeze-dried meal and no gel. I tried one gel and it was really unappealing in the temperatures that I experienced.<o:p></o:p></span></span></div>
</li>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">I would probably get a really big, warm, but light and packable pair of mittens and only bring those, and then bring 1 warmer pair of gloves, and a pair of 3-season mtb gloves. Regular mtb gloves might not be warm enough, even with pogies, for the trail after Winter Lake as my hands got pretty cold approaching the finish.<o:p></o:p></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><!--[endif]--><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">I might want to replace the buff with a neoprene face mask<o:p></o:p></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><!--[endif]--><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">My goggles were too dark. I knew this going in, but didn’t have the $ for a new pair. I’ll be keeping an eye on sales.</span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span></span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">I’d like to get rid of the glorified stuff sack on my back, and be more efficient in packing. I think a bigger frame bag and two fork-mounted bags would work great. This seemed to be a standard setup. I’d also use my Revelate Pocket. I took this off because it interferes with my bar mounted light, but I will only be using a headlamp next time. This might not work for races that involve more singletrack where I might want to use my bar mounted light.<o:p></o:p></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">I’ll need more than just junk food for when I’m on the trail for a week. More experimentation with real food that works in the cold is in order.<o:p></o:p></span></span></div>
</li>
</ul>
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<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/AVvXsEgtwCPpRP3EwYLz3hZG_O5jGV6P3ucXEd_-iYaqjYrPQQijOVIV71cColWj9TXHUQYpCgAXM39d0UrZt7Z4bTqxjJRa9SRKVdkl1lblx6Yo3K73tv_GTOCQOXEUobVwealVLGuwEZ8b2hY/s1600/2018-02-27--DS-ITI130-OVER-COURSE.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtwCPpRP3EwYLz3hZG_O5jGV6P3ucXEd_-iYaqjYrPQQijOVIV71cColWj9TXHUQYpCgAXM39d0UrZt7Z4bTqxjJRa9SRKVdkl1lblx6Yo3K73tv_GTOCQOXEUobVwealVLGuwEZ8b2hY/s640/2018-02-27--DS-ITI130-OVER-COURSE.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Flying over the river where the course traverses - look closely for the tire tracks!</td></tr>
</tbody></table>
<span style="font-family: "georgia" , "times new roman" , serif;"></span><br /></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><o:p><span style="font-family: "georgia" , "times new roman" , serif;"> </span></o:p></span></div>
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</span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;"><strong>Quotes (as best as I
can remember them…):<o:p></o:p></strong></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">
</span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">“Miller lite, please” –Tedd Rowher, fellow 130 racer, at the Knik Bar, 1
hour before race start.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">
</span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">“You are off course!!!” –Text from my mother-in-law, sent when the
bikers took the shortcut to the road. Sent to my phone, which I would not see
until I had coverage again 2 days later, in Anchorage.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">
</span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">“We wouldn’t listen to a health inspector anyways.” –Purveyor of Yentna
Station, when I questioned the health implications of letting me (a smelly
racer) dump out my water in the sink that was in the kitchen where they were
preparing food for the lodge guests.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">
</span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="mso-spacerun: yes;"> </span>“I’d rather it was dark. I don’t
like being able to see where I’m going to be in 2 hours” –Chet Fehrmann, when
discussing benefits of day vs night for lakes, swamps, and long straightaways.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">
</span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">“You’re an asshole” –Pam Todd, upon our reunion in Skewnta. At this
point she still thought I knowingly blew by her without stopping to answer a
question. We became friends again after my most sincere apologies and
explanation of what happened.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">
</span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">“Don’t pee by the trail. It offends the guests.” –Worker at Winter Lake
Lodge, moments before his two dogs peed* right by the trail. *Note: the pee
marks were all dog-d**k in height.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">
</span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: "georgia" , "times new roman" , serif;">“Wooohooo!” –Jill Martindale, passing me at 4am in a snowstorm on the
Yentna River. That pretty much sums it up.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">
</span></div>
</div>
</div>
Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-20294637530318311042018-04-07T10:19:00.000-06:002018-05-03T09:17:40.843-06:00Iditarod Trail Invitational Part 3 - To the Finish<span style="font-family: inherit;">This is athlete Dennis Staley's report from his trip to Alaska for the Iditarod Trail Invitational 130 Fat Bike Race. I've broken the report up in to 4 parts for easier reading. </span><br />
<span style="font-family: inherit;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"></span></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
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<span style="font-family: inherit;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Skwentna Roadhouse</span></span></u></b></span></span></div>
<span style="font-family: inherit;"><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;">
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">A few hours later I saw the sign indicating the turn off the river for
the second checkpoint. Expecting the roadhouse to be situated just off of the
river, I was a bit perplexed to have several minutes of riding through the
trees on a snowmobile trail. Fortunately, the trail was well-packed and fun,
and the break from the monotony of the river was a nice change of pace.
Finally, I rolled up to Skwentna, mile 85.2 (mile 90 in the race materials),
around 11:30 AM. <o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">The Skwentna Roadhouse offered a warm fire, ample seating, and some
expensive but delicious spaghetti. A mere $25 got me a big plate of carbs and
protein, which I polished off quickly. The same cast of characters occupied the
checkpoint: Jill and Kim were eating and drying clothing by the fire. Pam
arrived shortly after me, and relayed the story about her bivy and our
“conversation” that didn’t happen. I could tell she was pretty annoyed with me (I
swear I didn’t hear her!), but after more chatting and joking I think I assured
her I hadn't intentionally continued down the trail without stopping. Some more
conversation and we ended up as friendly rivals, and agreed to make the remaining
~35 miles a real race. We were the first two 130 racers to arrive at Skwentna.
Jill and Kim left a few minutes before me, and Ben and Chet arrived as I was
bundling up. We all wished each other well, and hoped for continued luck and
good weather on the trail ahead.</span></span></div>
<span style="font-family: inherit;">
</span><br />
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Skwentna to Shell
Lake</span></span></u></b></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">I departed Skwentna under clearing skies, comfortable temperature (maybe
15F), and decent trail conditions. The next unofficial stop (it wasn’t a
checkpoint) was ~15 miles away at the Shell Lake Lodge. I was feeling really good
at this point. A quick status check indicated that all systems were fully in
the green:<span style="mso-spacerun: yes;"> </span>Legs, good. Lungs, good.
Heart rate was safely in zone 2/3. I was getting plenty of calories and fluids.
Body temperature was good, and clothing was dry. <o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">I knew I was few minutes ahead of Pam at this point, but unsure where
the other 130 riders were on the trail. I decided to up the pace a bit, and see
if anyone that I didn't recognize caught up. So far, everyone else I had met on
the trail was in the 350. After a few long open straightaways the trail entered
the trees. I paused right at the treeline to look back and to try and spot
riders behind me. I could see Pam’s green jacket about a mile or two back, and
no other rider behind her. So, I popped two snickers and rode off into the
trees, beginning the most fun section of trail along the entire 130 mile route.<o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">The trail started up a relatively steep and narrow but well-packed trail
into the Shell hills. The<span style="mso-spacerun: yes;"> </span>next two miles
or so were steady climbing. I rode most of it, but opted to hike-a-bike some of
the steeper sections to conserve energy. Whenever I jumped off the bike I would
grab a quick snack and a few gulps of water or Tailwind. Finally I reached the
top of the climb. The trail then traversed along the contour line for about a
mile. This pretty stretch of trail, reminiscent of Colorado, ended with a fun,
albeit way too short, descent to Shell Lake. This section of the trail, which
was maybe a ½ of a mile, was the only sustained coasting for the entirety of the
route. <o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Upon reaching the bottom of the downhill, I “sped” across Shell Lake
(can you call 6 mph “speeding”?), feeling great. At this point I decided to
forgo any food purchase at the Shell Lake Lodge. I would only stop to refill my
Wampak with water and Tailwind as well as toss some of the trash I had
accumulated. I would push through to the finish at Winter Lake Lodge, 22 miles
further down the trail. I arrived at the Shell Lake Lodge, mile 101.2 (mile 110
in the race material) at 3:15 PM AKST. Jill and Kim were departing for Finger
Lake as I pulled up.</span></span></div>
<span style="font-family: inherit;">
</span><br />
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Shell Lake to Winter
Lake Lodge at Finger Lake and the 130-mile Finish Line</span></span></u></b></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Pam rolled up just as I walked out the door of the lodge. There were no
other riders in sight on the lake crossing behind here. I told her I'd decided
not to stop, and embarked on the final stretch of trail. Departing Shell Lake,
I was pretty sure that I was still in first place (unless the sign-in sheet at
Skewntna was wrong or someone blew by the checkpoint), and a previously unknown
part of my personality emerged: a bike “racer”…<o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Another systems check –all systems go—and I decided to go for it and try
to get the win. I don’t recall much from the first few miles, except a few
random thoughts and period system checks. The thoughts included: “This is going
to hurt, almost certainly more than you’ve ever hurt during a ride,” “Keep
eating and drinking, and be sure that your Wampak valve doesn’t freeze,” “it’s
OK if someone passes you, you’ve had a really solid ride,” and finally “you’re
in the middle of nowhere at the foot of the Alaska Range, and it’s cold. Don’t
do anything stupid.”<span style="mso-spacerun: yes;"> </span>I kept a pace that
was just slightly less than moderate, with a high RPM and relatively low damage
to my leg muscles. Hard enough to move fairly quickly, but not quite hard
enough to start sweating and breathing heavily.<o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">After a short distance I exited the trees and the trail emerged onto the
first of an endless series of zig-zag swamps. Trail conditions had deteriorated
at this point, with plenty of soft and drifted snow. I could see Jill and Kim's
tire tracks - they were probably about 10 minutes ahead of me. Both of them
seemed to be riding well, no evidence of any snow angels or dabs. Then after a
few miles, a squall popped up. Full-whiteout. I could barely discern the tire
tracks, and had trouble staying on the firmer part of the trail. Fortunately
there were stakes marking the trail about every 100 yards through this section.
I continued pedaling at a sustainable, yet quickening pace. Another systems
check: legs, lungs and heart good. Gearing appropriate. Clothing dry. Then onto
body maintenance check: Eat something. Drink something. Shit, my bite valve was
frozen!<span style="mso-spacerun: yes;"> </span>A stupid rookie mistake that
might have been costly. With increasing distress, I started softly chewing on
the valve in attempt to free the flow of liquid. After a nervous minute or two
the blockage was cleared, and a calorie dense mix of water and Tailwind (5
individual packets in 2.5 liters of water) was flowing freely again. <o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">The snow squall cleared and the skies were sunny once again. The trail
was soft but rideable, and so I proceeded onward through a series of linear
swamps separated by short portage climbs. Most of these climbs were rideable, but
some of them involved a minute worth of hike-a-bike. Anytime I got off the bike
I also made sure to grab a quick snack. At this point I broke out the secret
food weapon: an espresso and dark chocolate Ritter Sport Bar. These things are
super calorie dense (600+ calories per bar!!!) and had a nice amount of
caffeine in them for a little perk. <o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">I was making pretty good time, a little over 5 mph, and was gradually
reeling in Jill Martindale, who was in eyeshot for the remainder of the race. A
couple times I got within a few hundred feet of her, but would drop the front
wheel off of the firm part of the trail, or some other mistake. This repeated
for swamp after swamp after swamp. At some point I began the tortuous process
of GPS watching for the first time since the race started. The mileage count
crept upwards at a painfully slow rate, compounded by the fact that my GPS no
longer reported tenths of miles after hitting 100. After what seemed like days,
I reached mile 115. At this point I knew the finish was less than 10 miles
away, since the course was less than 130 miles. I just didn't know how much
less. With renewed vigor, I shifted up and started pedaling a bit harder,
thinking I’d be finished in less than two hours and could finish with daylight
in the sky. I should have remembered the lesson learned earlier at Flathorn
Lake...<o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">As I turned the corner from one of the zigzags onto a frozen pond, Jill
Martindale was a few hundred yards ahead of me. She was in the process of
extricating herself from a snowbank. I realized this was an ominous sign, as
she is a strong rider with excellent technical skills and bikehandling
abilities. Seconds later I got hit by the first (of many) wind gusts. I’m
guessing it was 30 mph and directly in my face. I was pushed off the six-inch
wide packed path and put foot down in knee deep snow. <span style="mso-spacerun: yes;"> </span>The Iditarod Trail was not going to let me off
without one more kick in the teeth.<o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">A few minutes later and my hope of arriving at the finish line before
dark completely evaporated. The never-ending series of zigzags, portage climbs,
and swamps were now accompanied by a strong headwind and ground-blizzard
conditions. While the temperature was pretty moderate (a bit below 10 degrees
according to the$3 thermometer attached to my pogies), the wind was pretty
fierce, adding a sharp bite to the cold. Living in Gilpin County, high in the
Colorado Front Range, you have to get used to high winds and cold or <span style="mso-spacerun: yes;"> </span>you’d never go outside in the winter. So, I
told myself, “this is nothing you haven’t experienced before, and you are less than
10 miles from finishing, and maybe even winning, the 130 mile Iditarod Trail
Invitational. HTFU!”<span style="mso-spacerun: yes;"> </span>I tucked my head
into the wind, battened down the hatches, and started pushing the bike as fast
as possible. I could manage quick sips of Tailwind during the short lulls in
the wind but it was just too windy for any other stops or snacks.<o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Jill was back in sight, and she was still having difficulty staying
upright. I saw she had ridden a 200-ish yard section of trail, so I thought I’d
give it a shot, too. After a mere 20 feet, my front wheel got sucked into one
of the drifts and I was face-down in the snow. It turns out that blizzards are
even worse at 6 inches off the ground than they are at 6 feet off the ground. So
I decided that pushing was the name of the game.<o:p></o:p></span></span></div>
<span style="font-family: inherit;">
</span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">More swamps. And then even more swamps. Darkness fell, and I had to stop
to put on my headlamp. Immediately my pinky finger on my right hand went numb
from the cold, so I upped the pace (to a lightning fast 2.9 mph!) in order to
get the blood flowing back to my extremities. After a few minutes the feeling
returned to my finger, and I breathed a sigh of relief. Finally I worked my way
around a small rocky knob to the north. Winter Lake lodge was just a short
distance away. The wind increased as I turned the corner towards the lake and
finish line, howling perpendicular to the trail instead of directly in my face.
All thoughts of riding disappeared at this point. I was merely trying to keep
moving.<o:p></o:p></span></span></div>
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</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Another couple of twists and turns, and I arrived at what appeared to be
a fairly large lake. I hoped it was the final crossing since the other side was
obscured by blowing snow. The backlight on my GPS was off, and I wasn’t about
to take my hand out of my pogie to click a button and turn it on. I was flying
blind at this point, with the trail marking stakes and Jill's headlamp the only
things guiding me. I proceeded about a hundred yards onto the lake and there
was a lull in the wind. Christmas lights twinkled into view and the sound of a
dog barking drifted across the snow. Winter Lake Lodge and the finish line were
less than ¼ of a mile away! At this point I succumbed to the urge I'd been
resisting to look behind me for headlamps. Nothing. Assuming that the sign-in
sheet at Skwentna was correct, I was going to win this thing!<span style="mso-spacerun: yes;"> </span>A few moments later I passed a sign
indicating that the 130 mile finish line was straight ahead, though the lodge
had vanished into the blowing snow.<o:p></o:p></span></span></div>
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</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">At 7:42 PM AKST, 29 hours and 42 minutes after the start gun went off, I
crossed the finish line –ignominiously pushing, not riding— at mile 122.5. Unsure
of this at the time, it turned out that I was the first of the nine 130 mile
distance racers (5 on bike, 4 on foot) to reach Winter Lake Lodge. </span></span></div>
</span><span style="font-family: inherit;"></span> </span><span style="font-family: inherit;"></span> <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/AVvXsEhWorJjSk5Qsi2rTVbqZ1Z2y9rVRbSFf-9V1t7t6DO19KXES3prUMGO4uVbXLP2ENkhvrQpqvAwTN6OMqJSqH35Q9rrNtYpxiPsUts03RO-PBWOjrNontjdpA_mqGm1APtGc-RZQJB8jvs/s1600/2018-02-27--DS-ITI130-FINISH.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWorJjSk5Qsi2rTVbqZ1Z2y9rVRbSFf-9V1t7t6DO19KXES3prUMGO4uVbXLP2ENkhvrQpqvAwTN6OMqJSqH35Q9rrNtYpxiPsUts03RO-PBWOjrNontjdpA_mqGm1APtGc-RZQJB8jvs/s640/2018-02-27--DS-ITI130-FINISH.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Post finish photo - it was too dark and windy for a proper finish photo!</td></tr>
</tbody></table>
<br /></div>
Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0tag:blogger.com,1999:blog-4241832593330600366.post-74894057207777750662018-04-05T10:15:00.000-06:002018-05-03T09:17:30.144-06:00Iditarod Trail Invitational Part 2 - Yentna to Skwentna<span style="font-family: inherit;">This is athlete Dennis Staley's report from his trip to Alaska for the Iditarod Trail Invitational 130 Fat Bike Race. I've broken the report up in to 4 parts for easier reading. </span><br />
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</span><br />
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Yentna Station</span></span></u></b></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Entering Yentna Station was a bit of a temperature shock, as fire was
roaring in the woodstove at the entryway. There was a place near the fire to
warm boots and clotheslines above to dry clothing. I ordered a grilled cheese,
chicken noodle soup, and coca-cola (the only time I ever drink soda is on 50+
mile rides…) for a grand total of $14, and left a $6 tip. After ordering, I
chatted with Pam. She conveyed her intention to continue riding though the night until reaching the “Trail Angel,” King Bear Lodge at mile ~77 before
stopping for a nap. I briefly considered doing the same, but was concerned they
would close up shop for the night and I'd be forced to bivy after a long day.
Instead of chancing it, I decided to be safe and sleep at Yentna. Plus, I was plenty tired and helpless to resist the tidal pull of a warm fire and a quick nap.</span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">After eating, another $21 got me a queen bed upstairs in room #2. I
could have paid slightly less for a single bed in the bunkhouse, but I think I
would have had to extract my sleeping bag for that option. I figured I wouldn’t
be sleeping long, so I opted for the upstairs room. Unbeknownst to me at the
time of the financial transaction, it was only half of the bed I was getting
for that price. I ended up sharing with Tab Ballantyne. <o:p></o:p></span></span></div>
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</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">But sharing a bed with Tab was not even the weirdest part of the Yentna
Station story. After about 1.5 hours of sleep, the sounds of singing roused me
from sleep. Image for a moment if you will, grizzled mountain men discussing
the beloved classic <i style="mso-bidi-font-style: normal;">Mary Poppins.</i> Now
image this image from a sleep deprived state in a strange bed in the middle of
Alaska... I woke to the television blaring the recent version of <i style="mso-bidi-font-style: normal;">Mary Poppins </i>at maximum volume. In
addition to the TV, there was an animated debate between roadhouse purveyors on
the merits of the “remake” versus the original movie. Realizing there would be
no more sleep for me that night, I got out of bed and started preparing myself
mentally for a long day ahead.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Downstairs, I ordered another grilled cheese sandwich and a cup of
coffee. Jill Martindale was preparing to head out and I chatted with her while
breakfast was cooking. Dan Mutz had just arrived at Yentna and was dozing on
the couch while waiting for his food. I tried to convince him to take my spot
in the bed upstairs. My sleep-deprived brain thought it would be the pinnacle
of humor for Tab to go to sleep with one stranger in bed with him, and wake up
with a different stranger. I don’t know how my attempt at humor fared, as I
never saw Tab or Dan again.<o:p></o:p></span></span></div>
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</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">As we were gearing up, Jill and I were warned that there was a pretty
good snowstorm on the way. A few other experienced racers were beginning to
stir, and would be traveling on the river a little after me. There was also the
“Trail Angel” stop 17 miles away that I would hit after daybreak, so I decided
to chance it and get moving before the storm got ramped up. This ended up being
a good decision, as trail conditions deteriorated rapidly behind me. Several
racers ended up having to sit tight at Yentna until conditions improved. <o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Yentna Station to
“Trail Angel” at King Bear Lodge</span></span></u></b></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Next up was the 17 mile section of the Yentna River between the
roadhouse and the “Trail Angel,” who was rumored to have hot and cold water,
beverages, and food available for purchase. The first couple of miles were
uneventful. The weather was cold, and it was alternating between a light and
moderate snow. The tracks of the racers ahead of me were almost obscured by the
snow from the previous hours. Route finding was still straightforward (just
stay on the river!), but it was a challenge finding the more-packed part of the
trail without the assistance of other bikers’ tire tracks. Several times I
ended up hopping off my bike to push through knee-deep snow, hoping another
track on the river would have firmer snow beneath the fresh powder.<o:p></o:p></span></span></div>
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</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">At this point I was feeling good, and was so far pleased with my race
for several reasons. First, I was happy I'd gotten up and out of Yentna before
the storm. <i style="mso-bidi-font-style: normal;">Mary Poppins </i>had prevented
me from falling into a checkpoint lethargy that could have consumed lots of
time. Trail conditions were currently absolutely fantastic. The cold temps and
light snow was a nice combination, which resulted in a firm riding surface on
the right track. Second, I was 55 miles into the race, and actually AHEAD of
Jill Martindale. Jill is a sponsored rider and one of the nicest racers that I
have ever met. She was also coming off a win in the Women’s division of the 2018
Arrowhead 135. Of course, Jill is a much stronger rider than I am and wasn't
competing with me. She was pacing herself for 350 miles and not 130, and was
bound to catch up and pass me at any moment. So I knew that I wasn’t really “faster”
than her at all, but still, it was pretty damn cool to actually be in front of
a well-respected sponsored rider, for at least a little while.<o:p></o:p></span></span></div>
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</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Sure enough, Jill whizzed by me about 15 minutes outside of Yentna,
cheerily encouraging me onward, and hooting about how great trail conditions
were this morning. This small moment of camaraderie in the dark and cold gave
me a nice boost, both mentally and physically, which lasted pretty much all day
long.<o:p></o:p></span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">I was able to maintain a steady rhythm until daybreak, although I did
experience my only mechanical issue for the entire event. Apparently my
seatpost collar wasn’t up to the task of keeping my seatpost in place in the
cold. Every mile or so, I would begin to feel strain on the tops of my
kneecaps, and I would have to stop and raise my saddle up a bit. I was worried
about stripping the bolt head, so I probably wasn’t tightening the clamp to the
specified torque. And so the pattern repeated every mile until after daybreak. While
it was mildly annoying to have to stop, it wasn’t all bad. I would force myself
to eat a snack (fig newtons, oreos, snickers or a peanut butter cup) and have a
few gulps of Tailwind at each pause. I think ultimately this pattern benfited
me later in the day, as I was able to stockpile some calories and maintain a
good level of hydration and electrolytes.<o:p></o:p></span></span></div>
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</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">Daylight broke after a few hours of this routine, right around the time
I caught up to Chet Fehrmann, one of two skiers in the 350. Chet was skate
skiing and dragging a loaded sled at a constant, steady pace. He seemed to be
well into the zone, so we merely said hello and rolled along at our separate
paces. Shortly thereafter I arrived at the King Bear Lodge, mile 74.5 (listed
as mile 77 in the race info) around 8:30 AM AKST.<o:p></o:p></span></span></div>
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</span><br />
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">King Bear Lodge to
Skwentna</span></span></u></b></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">This was the kind of place that restore's one’s faith in humanity. King
Bear Lodge was a tiny, warm oasis in the middle of a cold wilderness, open to
racers solely because of the kindness of the owners. As soon as I walked in, Cindee
offered up a huge menu of food and drink, almost too many options for my cold
and sleepy brain. I decided upon a plate of scrambled eggs, some toast, and a
couple of cups of hot coffee. I shared the warm and friendly confines with Jill
Martindale, Kim Riggs, Steve Cannon and Ben Pysto. Everyone was incredibly
nice, and conversation was cheerful and unforced, with lots of laughter. Kim
and Jill left first, with me a few minutes behind. This was the pattern repeated
at checkpoints for the remainder of the 130 mile race.<o:p></o:p></span></span></div>
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</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">I saw Pam Todd about 100 yards up the rail from the Lodge. We both said
“hi,” and then I started pedaling upriver towards Skwentna. It turns out (I
learned this when we met up at the next checkpoint) Pam hadn't been sure if the
Lodge was open when she arrived few hours earlier, and had chosen to bivy
outside instead. Furthermore, Pam had wanted me to stop to ask if the Lodge was
open and if food was available. Between the combination of my wind-blocking
(and noise-blocking) doubled-up hats and balaclava, and the noise from the big
tires on the snow, I didn't hear her and so kept pedaling. After learning about
this, I felt incredibly guilty (I still feel guilty!), so I bought her a beer
at Winter Lake Lodge after we both finished.<o:p></o:p></span></span></div>
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</span><br />
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;">It was snowing lightly and the trail was a bit soft but in decent shape.
Fortunately the temperature started rising, and my seatpost collar stopped
slipping. After a few miles I caught up to Chet, and this time we chatted for a
bit. Chet had not stopped for more than a few minutes since the race began
almost 20 hours previous. He'd blown through the breakfast stop at the King
Bear Lodge. He said he was feeling good, but tired, and that conditions were
pretty tough for skiing. He could have fooled me, as he looked very strong and
had a great rhythm going. And again, I felt incredibly fortunate for the
opportunity to get to know an incredibly strong athlete, and more importantly a
very kind person, on the frozen river in the middle of nowhere. While I’m
normally not much of a social person, I will always remember and cherish these
small moments of camaraderie amongst us racers.</span></span></div>
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<span style="font-family: "georgia" , "serif"; mso-bidi-font-family: Latha;"><span style="font-family: inherit;"><em>To be continued<o:p></o:p></em></span></span></div>
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Tracyhttp://www.blogger.com/profile/16383032255749456977noreply@blogger.com0