Training Log Archive: Ari-o

NP in Mpls was running around Gold Medal Park and then down by the river for silliness. Good crew, pushed some hills a little hard, and then got breakfast. Now off to Boulder! [long drive]

In Chicago much later than planned after a long flight delay because of thunderstorms. So I did not wake up in time for track. Instead, ran down to North, across to the beach, and up to Fullerton, for a swim, and then to get breakfast food.

So the Escarpment Trail race. Alex told me about this, and it sounded like fun. They've run it for 43 years, making it one of the oldest trail races around, and it is billed as being very hard. Here are some excerpts from the website about its difficulty:

The trail is viewed by many as an exaggeration of the term. It is extremely rocky and a runner must expect to navigate over boulders, downed trees, gullies and hidden roots the entire distance. There are numerous places where runners must climb hand over fist to scale a rise, conversely, extremely steep downhill sections add not only challenge to the course, but also a high degree of unwelcome danger. There are sections of the course that travel along cliffs. If you're not careful, you could fall to your death. Very few runners go the distance without taking at least one painful spill. Most runners take many. Believe me, you're going to take a flop or two, or more.

Wow, that sounds hard! The elevation profile doesn't have a ton of climb, but I've been on a lot of trails that look easy on a map and are then rocky and messy and slow. The winning times aren't that slow—in the 2:45 range—but the description, and the various articles they link to, all make it sounds scary.

But I run in the Whites. (Okay, maybe not run.) How bad can it be?

Not that bad at all, actually.

I think when the race started, there were basically no trail races, and it was the middle of the 1970s running boom, and everyone was running roads. Yes, compared to a road, this is hard. But compared to a real trail in the Whites, it was a cakewalk.

Oh, except that it was 90˚.

Anyway, I lined up in the third wave in a parking lot and ran off, with Alex 5 minutes behind. I wound up in a pack of 5 (out of 15) with a guy out in front, and the trail was pretty mellow: 500 feet per mile for three miles. But I had no idea if that was the case. After a few minutes I burned a couple matches to catch up to the guy in front of me, still at an easy jog up this mountain. Was this really the hardest trail ever? I made a joke "it's like this the whole way" and someone laughed, but I actually wasn't that far off. I did have one little spill along here, into mud and pine needles.

Got to the top a bit tired and winded, with the heat already playing tricks on me. The aid stations were excellent, frequent and well-stocked, despite volunteers having to hike everything in, often to the tops of mountains. That's pretty impressive. Drank water and gatorade and ran on. (I had my nerd vest on, because I thought I might need my hands a lot.)

Then down and some rolling. My downhill feet weren't that happy. The next climb was steep. Not really hand-over-hand, but hand-on-knees. 1000 feet over the course of a mile. By all accounts, this is "straight up." We really should get these people on the Ammy. Or pretty much any trail in the Whites. I've packed trails that go up 1000 feet in a mile, three miles in a row. So, yeah, you don't run the whole trail, but the other parts there's some really nice trail running. Probably 85% is quite runnable. I was passed by the lead woman who had a Run the Whites singlet on. I asked her if she knew where the hard parts were. Nope. The Whites this was not.

A steep section down, followed by some pretty mellow flat bits. Along here, though, I stepped funny and my back went pop, and all of the sudden pushing hard hurt. The temperature didn't help, so I figured I should drink a lot at the next aid station. Which I did, filling my nerd vest, too. Still, the last climb, which was pretty stepped and had some running, was struggly.

I wasn't the only one in struggles, having dropped some folks through here (but also getting dropped; I finished 35th, right about where my bib would predict). One guy was running with me and I asked him about the rest of the trail, thinking there was still something hard to come. Nope, he said, it was pretty mellow. Rolling mostly downhill, mostly runnable, a few ledges, nothing bad. I used this knowledge to open up, to drop him and pass a few more people. Almost caught someone at the finish, but my legs and back were still not feeling perfect, so I didn't.

Then I put ice down my back and waited for Alex.

Easy to get to NP when you're jetlagged and it starts at, well, noon.

Hubwayed over, then ran up the hill. The workout was something where you ran whatever you wanted to on a team, which was fine, because my team just wanted to run. So we all ran what we wanted to run. With a race, I ran not too too hard.

So there is a thing in Amsterdam called Run Junkies on Tuesdays at 7:30. It seemed like better than trying to get to November Project again at an ungodly hour (or at least, waking up at an ungodly hour). A call went long and it was hot (near 90!) and I ran 2 miles through Amsterdam, following tram lines mostly, to get there on time.

Ran out with the 5:00 pace group (kilometers!) because it seemed too hot to go faster. Watch said mid-80s, so at least it cooled down a bit. Nice run through Amsterdam. Somewhere, which was nice to have someone else lead.

A few minutes run after the swim to the restaurant whose owner started the run club. For a beer and a big omelette and salad. And then more omelette, just standing in the street, watching the trams go by, drinking a beer. Kind of perfect.

Another session of Finding Hills in Holland (sponsored by Maartje). Except not in Holland, per se, but over near Germany (had I known on the run how close I was, I definitely would have run back and forth across the border. Alas. Train to the start was replaced by a bus for a section (overnight work having taken too long) so I got started half an hour late, because the trains only run every half hour. Shucks.

The run started through a town and then across a ferry. Yes! You run to this little ferry, which came across with one car, pay the ferryman 40 cents (!) and me and two bikes took the ferry across the river. It was really that cute. Then some nice country road with basically no cars, then across and up a real, actual hill. About 60m. Then down, across a dune-y area, and in to more very nice woods.

I got lost when I didn't realize the trail markings changed (but way better markings than the last run) so did an extra bit through cow pastures, then through more woods and in to a little town and through it. Then some nice pasture paths—felt like portions of the AT down south almost—and some hilly bits before the final push on to Nijmegen. I missed some of the route through town, but was pretty much out of water and happy just to jog through the town center and back to the train.

Mostly in the shade, but about 80 the whole way, but I felt pretty good given the temperatures, which bodes well for next week. Will be hot this week here, I'm getting out just in time. Legs feel fine after these two 20-milers, but of course they haven't included much pavement. Will have to do some of that before NYC.

Maartje gave me two NS runs to do, one of which was closer than the other. With a late night last night and evening plans tonight, today became go out and run the closer one. The train there involved several train changes, all of which worked. One train got delayed in to Utrecht, but apparently it affected others because the connecting train was also a couple of minutes late, so I made the connection. (On the way back, I ran more aggressively than NS suggested, and made the trip 25 minutes faster, waiting about 2 minutes total for transfers.)

Anyway, the run. You start along the Rhine, and then go up in to a forest of sorts along some sand hills. There's some up and down (but certainly not a lot), it kind of feels like the Cape, but flatter. I passed some guys pushing their bikes through sand, and had to navigate. A lot. I had the route pre-planned in my phone (thank Allah) and was able to keep my bearings for the most part. It was warm but mostly shady, which was good because there was zero water and I ran through most of my 2l ration I was carrying. Nice running, and good to get a long run in (marathon is only 3.5 months away) but really no Alps. I may do the other run on Monday if the weather is cool. Next Tuesday and Wednesday look hot here, although at least I'm not suffering in Boston this weekend!

Absolute sprint to catch the train to Amsterdam for NP, then a pretty good run to get to the bounce. Which I did, both by seconds.

Plyos, sprints, stairs. Felt like NP.

Spitting rain, which was nice, because it wasn't too wet but kept the tourists mostly at bay. Got to the top of a hill and they wanted 10€ to run through a park. So I turned and ran home a different way. I had torn up my map and used it as an O map which worked (the hotel city maps are good for this) and then took a photo of the "old Fiat holiday rental" and sent it to Doug Mayer to pass along to Car Talk Plaza. They all got a laugh and posted it on their Facebook page. Now I wish I'd taken the map in the flesh and blood (well, pulp).

Their comment:

Don't forget these essentials from our Vintage Fiat Tour Pack List: AAA membership, emergency rations, and spare bicycle (so you can pedal ahead and send for a tow truck!)

So, trail race!

Got in before it sold out, found the last hotel room in town, took the train and bus up. Early breakfast, shuttle ride, and standing out in a very light rain with a view of the mountains in the clouds. Ready? Sure, why not. 45km, 3000m of vertical. How hard can it be?

At first, not too hard. The race started with 400m of climb over the first 1.5 miles, which is steep! Poles would have definitely helped (a lot) if, you know, I owned a pair and then lug them around Europe (apparently, if folded, they are TSA-kosher, but I wouldn't exactly want to try my luck). Also I think in the US I can get a code. Anyway, I was one of maybe 5% of people without hiking poles. So, no arm workout, but lots of hands on knees.

It then leveled out a bit, and in 3.7 mi, 800m and 1h we were up above treeline, now much closer to the Dolomites. And it was gorgeous. Had I brought my phone my time probably would have been 30m slower. And I would have looked like such a tourist! All in the shade as the sun was behind the 300m-high cliffs above us, as we rose up towards them. It flattened out and became rolling with pretty good footing and we ran around the edge of the ridge and in to the sun, but breezy and cool.

Then the first pass. The kind of "oh we're going up there. Scree-y, steep, and again, poles would have helped. The wrist HRM had me at 95 BPM and, uh, no. The wrist HRM is pretty garbage (not impressed with this watch's GPS, either) but the chest strap chafes under the nerd vest, so, here we are. Over the top, some sketchy downhill, and then a cruise to the refuge, where I ate lots of food (cucumbers in salt! apricots! and other things; I fed decently).

Then it was more. My legs were pretty on fire as we went uphill now (again, poles would have helped) and then another 400m climb. And then we bid adieu to the 36km people and another 400m climb (this one even steeper, says Strava, and also my legs). This was in the middle of this mountain range, just scree and snowfields and limestone and … it was cool. Hard to describe.

Top of this one my right toe felt a hot spot, and it didn't get better. The next climb was reasonable, and then we had a cruise down towards a refuge above Seiser Alm (which Jessie Diggins posts about loving for skiing). My toe was not happy. Then we made the turn downhill, and I stopped to tighten my shoe. This helped some, and made it possible to carry on, but I was not moving fast. The first bit of downhill, down cow pastures, was great. Then we got on to a cattle-driving trail/road, which was basically paved with large cobblestones, and my foot was unhappy, which I was able to manage by going slower so I didn't have to use it to break. Then we went down a little slot canyon, which had a wooden bridge built above the stream (on steel struts) which was very cool but the wood was not very smooth, so more foot unhappy.

The rest of the race was pretty flowy singletrack, mostly, and I did okay on that. One climb around a large blowdown basically up a grassy slope was tricky, but I didn't lose too much time or places (well, more time or places). Then the final downhill was fun fun mostly singletrack and I was able to run it, although the toe kept my speed in check. Finished 70th/200ish, probably lost 20 places because of toe and poles (maybe more) but lots of fun. Then drank beer and ate food. They were out of the local sausages, but have half rotisserie chickens. A bit overcooked, but very very salty, so that was okay. I'd forgotten to bring any money so I couldn't buy more beer but that was probably okay.

My hotel gave me a nice map which is basically an O map. There are a couple of markings, but mostly it just shows buildings, canals and roads.

So I was thumbing my route home from dinner (and gelato, of course) and keeping in contact (walking) and then I crossed a canal which wasn't there. I was sure I was where I was, but I wasn't. I was so flummoxed, I took out my phone and checked. Sure enough, it showed a canal. The map was wrong!

Went for a run in the morning. Cool and cloudy in Venice, really nice for running, no map involved. Crossed the Rialto aiming for the Accademia but got turned around and made a loop. Without signs for the Accademia I aimed back towards the Piazzale Roma/Ferriovia and wound up there, and then ran faster on the straight shot home. Had I kept going (once I was straightened out) I would have found Accademia. But without a map and compass, or the sparse and random signage, it's hard to keep a course. But still fun!

Training today included walking several miles around Venice (which is basically orienteering) … and gelato.

Another travel day, so another early wakeup to hit the trails. I should be doing this more! Up along the Lauberhorn, which is a crazy downhill ski course, and pretty fun to run up parts of, as the sun came up over Eiger. Then down along a glacial moraine, and great views, and waterfalls, and cows, and a nice run back to town. In time for breakfast!

So I was traveling to Venice with a friend who is traveling to "somewhere in Eastern France." The Dolomites didn't make sense from a travel perspective (cost and time) but we found a cheap flight to Zurich, so back to Switzerland! Found a town in the Alps in this amazing valley with hanging valleys and waterfalls—almost Yosemite-ish—near Eiger.

Got in, I was tired, and it started to pour rain. So no run.

This morning, woke up, ate breakfast, and set off up the hill. After 10m realized that the "run" setting on the new watch was far different than the trail run setting, and didn't give me any elevation data. So I stopped, and started a new activity. Nice huff and puff up the hill, just about as long as expected.

C • Lauterbrunnen valley 2

Then a hike off to the Eiger Trail, which goes right along the face of Eiger. Definitely hiking, sort of guessing at useful training time, since on the downhills I was in Level -2 or so. But that was fine. Great views. Snow, cliffs, waterfalls.

There was some discussion of me running back over the top but after food, beer and a check of the weather, I decided to take the train around. Then it rained again, so good idea.

Running around Berlin, after quite a bit of napping. Lovely weather when I finally made it out. Ran along the Spree, by a portion of the wall, etc.

The weather looked good for Tuesday and since I didn't have to be on a train until 1, Maartje suggested I run up Rochers de Naye. Sounded fun! She came the first bit, we stored my bags at the train station, and she ran with me to the base of a gorge in Montreux, where a Brit took a photo of us. Then it was up the gorge, which was nice and cool, and then on to roads and trails through some towns before the real climb began.

Well, also before was a poorly-signed intersection where I ran out a forest road for a while which was nice, but after a while found out I was way off course. Oof. So, back to the trail, saw the British guy again, and then up, up, up. Warmer now, some nice running, and lots of people to pass on the switchbacks, then steep up a couloir to the summit. Good views of Lac Leman, and Mont Blanc was in the clouds off in the distance.

Down from the summit to the train, where I had time to eat the two suggested pieces of cake (Carrot and blueberry pie). Train down to save legs, and because I didn't have a good other route down, and because it was only a few extra CHF to get a SBB CFF FFS day pass since I was off to Zurich.

Another warm, sunny day. Legs definitely feeling tired. Good tired, but tired. In the morning there were helicopters spraying the vineyards, but when they were done we went on a run in her neighborhood. Meaning, amongst the little service roads through the terraced vineyards. This is pretty amazing. Great views, lots of pictures, some pushing of the baby uphill. Not flat, either.