Road Love

'Insanity is doing the same thing over and over, and expecting a different result.' — Albert Einstein

So there have been some changes in my preparation for the fall racing season.

• New diet. Not quite a vegetarian, but darn close. Going on three weeks and I am feeling good and seeing the results.  Lost weight, with no energy loss or running fatigue. I will shed 20lbs before my October races. All through healthier eating, not via a starvation diet. This weight loss is significant, and should be noticeable during my running. 

• Core and flexibility.  While it hasn't fully taken effect as a daily effort, I am putting in at least three days a week of stretching.  Core starts up (again) next week. Most of my long races have had an issue as the result of poor core strength and flexibility. I am determined to  not let this continue. I am working with a physical therapist, investigating yoga for runners, and even have a P90x type DVD set (borrowed). 

• New training approach.  I fell in love with ultras in large part as it meant I had an excuse to spend all my training time on trails. Marathons, and in general all road racing, fell out of favor with me. I discovered my body could handle more miles on trail than road. Road translated to hip and shin issues. So I have avoided it unless forced too.  Here is the rub-speed work brings about efficiency. Long strides.  High knees.  Huge heel kick backs. Roads can be speed work to an ultra runner.   Running on trails is more about short strides, with feet always low to the ground to allow for quick response to varied terrain.  I haven't had any issues with the change in stride, and found I felt comfortable with the shorter strides.  JFK50 is fast, with a flat 26.3 mile section in the middle. I realized I need to find that efficiency again, while still building on my endurance and maintaining trail legs. The answer is mixing road runs and track sessions into the plan.  

Wednesday's run was a planned 7.7m road effort. Not as hilly as I would like for my daily challenge (target > 150 ft per mile), but ends with a succession of 3 hills over the last 3/4 mile, climbing +300 feet in total. When I am on my game, I barely notice the hills. Today, the hills weren't much of a struggle. Throughout the run, I was coasting at 7:20-7:30 mpm without much effort. In fact, I was trying to pull back on the pace. It is a great feeling to have, but must be managed. It is too easy to take off and go hard.

While running one section, I decided to evaluate my stride and noticed a very short stride with low knees and a very short kick back.  Having confirmed my inefficient stride needs work, the road time is welcomed...

 

Hill #2, Oxoboxo Dam Road, 1/2 mile to finish and 115 feet up to go
(by trail standards, not much)

Grand Canyon: One Final Comment (YouTube video)

I know, not very timely.  

This video is from the day after Sean's Grand Canyon R2R2R assault.  You can see and hear the fatigue. 

Next up...JFK50!

Ok - jumping the gun a bit. I am not officially entered into the race quite yet.  JFK50 is still old school, with a mail in entry.  It is enroute today.  Fingers crossed I'll know by the middle of next week.

I am excited, as this is a fast course, ripe for my pursuit of a 50 Mile personal best.  This will be my first ultra where I am targeting a time, versus simply completing it under cutoff. It is also my first ultra above 50k without a pacer.  The opportunity will be in the 26.3 mile stretch of flat dirt road.  The hills early on don't make me too nervous.  I will train the hills before then.  The focus will be on turning in a sub 4hr marathon split through the flat 26.3 mile dirt road segment.  That section will make or break the race, so much of my focus will be on long sustained training runs with no stopping.  This is a bit different than most ultras, where walking on the uphills is encouraged.

Let's do this!

A look back at failure

I have an addictive personality, and I like success.  The engineer in me applies the simple logic, focused training achieves success.

Lack of training, by default, equals lack of success.

The failed R2R2R run felt eerily similar to my first Boston Marathon. I feel like I have unfinished business. It took a full month for me to mentally let go of my lack-luster Boston performance.  It took focusing on VT50 to get my focus back.  Looking at the rear-view mirror, the pre-event training was identical for both events.  A period of high mileage within 3 months of the event, which dropped drastically due to one reason or another (training race recovery, blood clots, and sprained ankles).  

In reviewing my training logs, my 2014 year-to-date mileage is lower than normal, resembling a very inconsistent 2012 training year.  I peaked at 96 mpw in early February, which was good enough to get me through Zion 100 in the first weekend of April.  Between the February's higher milage and the Zion race, I had to take time off for clots in my lungs.  Once I was approved to run, it was only if I took it easy for a week.  Next thing I knew, my first 100 was three weeks away.  There wasn't much I could do to prepare for the race besides keeping my legs fresh.  After Zion, I took a couple weeks off to recover.  Then two weeks of build-up, then another sprained ankle that took me off my feet for two weeks.  Voila, Grand Canyon was a week away.  

Did I see this coming...nope.

"You'll never be brave if you don't get hurt.  You'll never learn if you don't make mistakes.  You'll never be successful if you don't encounter failure." - unknown

I will be haunted with this miss.  It will provide me direction moving forward.  Motivation.  I am already looking ahead to the next attempt.  I've already initiated a group discussion about a group run with the Shenipsit Striders for 2015 or 2016. 

"Failure should be our teacher, not our undertaker. Failure is delay, not defeat.  It is a temporary detour, not a dead end." - unknown

I have plenty of time to train correctly for my fall race.  Though, I have the responsibility to pace my Sean through his first 100 miler in July.  I refuse to let him down, so I am going into this as if I was racing it. He is going after a sub 24hr time.  However, I am sure in the back of his mind he has David's 21hr 11min performance in mind as well.  Nearly two months to train.  No injuries.  No clots.  I can do this.

Grand Canyon - Lessons to Share

"Phantom Ranch was a war zone"

"They all looked like zombies"

"Kathleen has been at Phanton Ranch for a couple of hours, sick"

"98 degrees at the bottom is shade temperature. The perceived temperature could be as high as 120 degrees"

"17 hrs"

"You made the right choice at North Rim"

"If you feel like crap by North Rim, don't run back"

"That's Mike Aish! He's famous!"

"I accidentally got into Western States 100 and Ultra Trail de Mount Blanc. I know...crazy. Not sure what I am doing."

"The farthest I've run is 50k"

"This was the most difficult run of my life"

I wasn't sure how to start documenting our experience at the Grand Canyon. Writing this was a challenge, and I apologize if it seems chaotic, even somewhat nonsensical.

This weekend was extremely taxing emotionally for Sean, Kathleen, Kyle, my Dad, and I. The physical brutality has surely scarred that area of our brain strictly reserved for self preservation. It will forever haunt us, while simultaneously providing vital self confidence for the next extreme challenge we set ourselves to task against.

For the first time- I DNF'd (Did Not Finish). While I successfully finished the 23 mile Rim to Rim (R2R). A return run to the South Rim wasn't in the deck for me. Calling it quits at the North Kaibab trailhead at the North Rim was devastating. I wasn't the only one who was at the trailhead completely deflated. At that time (11:30AM), there were four newcomers at North Kaibab trailhead who elected to withdraw from the round trip run. We didn't know each other, but shared the same demoralized chatter. The consensus was we could all run back if absolutely necessary, but felt it was too dangerous. There was already a rumor buzzing around Phantom Ranch would hit a perceived high of 110 degrees.

Before reaching the North Rim, I recongized several issues with my effort - flags of caution. First, I started to feel the effort early in the run. By 9 miles, the pace seemed just a tad too quick for me, and I was starting to mix in short walking interludes. This was way to early. Especially knowing 10mpm should not tax me at all. Second, my breathing and pulse, for almost any climb, were accelerated. I was, unfortunately working too hard for every inch forward. Finally, despite drinking 32 to 40 oz of water an hour - I had stopped urinating since 2 1/2 hours into the run. In the heat of the canyon, this could be a very serious health risk.

There are many rules you need to be aware of when dancing with the Grand Canyon. Generally, it starts with this:

Once you enter, you have to get yourself out.

Plan around that statement. Water, food, salt, emergency plan, sun tan lotion, etc. This is not an ultramarathon. You cannot throw in the towel at the next aid station, or hitch a ride to the finish or hospital. Once below the Rim, you need to get yourself out or be airlifted to the nearest hospital (Flagstaff presumably - 90 minute drive from South Rim). The airlift is for extreme cases. Rangers prefer to have individuals rest out the issue. Even overnight. "Drink fluids, eat more food, and here - sleep on the side of the trail in this sleeping bag". Not exactly your familiar Marriott accommodations now is it? During our adventure, 2 people were airlifted out.

Many factors went into our decision to run this past Saturday. For starters, the North Rim wasn't opened until May 15th. Which means shuttle services back to South Rim and potable water along the trail. This was our safety net. Much to my surprise, I was to use it.

At the North Rim, recognizing where I was physically, and knowing the pending temperatures, my biggest fear was that I wouldn't be able to get myself out of there safely if I went back into the Grand Canyon. I wasn't going to be a burden on Sean, on the Rangers, nor any emergency helicopter crew. Both Sean and Kyle looked quite strong at the trailhead, and were confident in their ability to get back safely. After 7hrs of running and hiking, we separated. I went ahead to the North Rim Lodge and they returned to the trail. Within a few hours I started to receive confirmation that I had made the absolute right choice.

I was finally able to send a text to my Dad while at our first shuttle rest stop. Wisely, I also let my wife know. This was approximately 2 1/2 hours after I left Sean and Kyle. After providing my update, the response I received from my dad was discouraging. Kathleen had become ill, presumably heat exhaustion, and has been resting at Phantom Ranch for several hours. It appeared that Sean and Kyle were making good progress as they were half way down North Kaibab trail by that point. Upon arriving at our campsite nearly 6 hours after parting with the team, Dad informed me the rangers and volunteer rescue service organization were overwhelmed with issues. One individual had to be airlifted out and Kathleen was still at Phantom Ranch. We felt so helpless. To occupy time, we went to the ranger / SAR office. We bumped into another rescue services member, who promptly informed us that today was a nightmare. The volume of issues were so high, the SAR boss left the soft cushion of a desk job and headed down to the canyon to help organize efforts. This is where I learned that the day's temperatures rivaled peak summer heat, and that the bottom of the canyon will feel as hot as 120 degrees. The SAR volunteer then emphasized that my decision to stop at North Rim was the right one.

Having let the negative information on activies in the canyon soak in, I grew concerned for my party. As the afternoon transitioned into evening, we closely watched the GPS beacon for Sean's progress. Both dad and I were flooding the host website with screen refreshes every 2 or 3 minutes. Frustration with the websites delay was evident at times. Eventually it became apparent that Sean had also stopped at Phantom Ranch, but we didn't know why. Was it to assist with Kathleen? Were they coming out today? Was Sean and/or Kyle in need of medical assistance. While nervous, my dad reminded me that there are plenty of Rangers at Phantom Ranch. I also took solice in knowing Sean is the most qualified outdoorsman I know. I'd follow him into any forest, for it would be the safest place to be in any crisis.

Movement. After a few hours, the beacon showed movement. Signicficant movement. One of a runner. Our deduction was that Sean was heading on ahead to reach us and share the plan. As it was after dusk, we were starting to think that Kathleen would stay the night at Phantom Ranch. We grew excited as the beacon moved closer and closer to the trailhead. We calculated a 9 to 10pm arrival based on the beacon progress. There was an hour long break at Indian Gardem, four very steep miles from the trailhead. Same questions again...is he ok? Will he stay overnight? Only later on did we find out Sean paused briefly at Indian Point, so it was a product glitch/satellite coverage issue. Upon seeing movement again, we decided to park the car at the trailhead and wait. The temperature at the rim had dropped to well below 70, and it was extremely windy at this time. We wanted to get him into the warmth of the car as soon as he crested the rim. Thankfully. Sean sent a text around 845pm that he will be at the trailhead in 30min. Our anxiety reduced even further upon receiving a text from Kathleen with her progress. To our surprise, Kyle and her made it to Indian Point. They would stay there that night.

Sean arrived at 930pm, about 17hrs after we started (4:15AM). He had the familiar facial expression I saw on almost all finishers at Zion 100. He looked thinner. He looked beat up. He was staring into the abyss. His mind wasn't really with us. He wasn't cold - a sign that his core body temperature was still way too high. He made contact with Kyle's girlfriend, and we agreed to have them crash at our campsite till morning.

The next morning, Kathleen and Kyle made it out around 10AM. Sean and I walked a 1/2 mile down to meet her on trail. Seeing a familiar face is deeply uplifting. I've been on her side of the deal before, and know first hand. On the way down, we talked with another runner who arrived at 1am. He was back at the trailhead waiting for his two friends to arrive. They too, had to crash at Indian Point. Kathleen shared her experiences too, of watching people sleeping and vomiting on trail. From Phantom Ranch to Bright Angel trailhead, a common term was echoed amongst many hikers and runners: this was a war zone.

This weekend'a temperatures were unusual for this time of year. However, Mother Nature doesn't plan her activities based on anybody's itinerary. I am extremely thankful everybody made it out healthy. I happy to have met Kyle early on the trail, and shared this crazy experience with. I am so very proud at Sean's monstrous accomplishment, especially given the circumstances. But for anybody who travels to the canyon to conquer your challenge, be safe. Do not over extend yourself for the sake of achieving a lifelong goal or check off a bucket list item. Doing so not only endangers you, but others that may need dire medical attention. I wi be direct - people die every year. Mostly people entirely out of shape for the Grand Canyon (think couch potatoes, think grandma, think 5 year old children). They see the Grand Canyon as just another amusment park. But it isn't exlusive to this category of individuals. People like you and I die every year in the Grand Canyon. Know your limits. Be comfortable with asking for assistance. Accept not achieving your goal.

Don't fuck with the Grand Canyon. She can be beautiful, but she doesn't play fair. If you aren't prepared for surprises, she will eat you up.

Key points - lessons to share:

1) Cell coverage is unreliable anywhere. South Rim seems to have the best coverage, but it doesn't provide adequate coverage at the campground. North Rim doesn't have coverage. For obvious reason, below the rims are void as well.

2) Two small businesses provide shuttle services between the rims. Do your research before going, especially if you know you'll use it. There are only a couple shuttle runs a day. There is no office/person to talk to at North Rim - you have to call for reservation. Due to bad cell coverage, use the North Rim Lodge courtesy phone. Only one of the businesses is local, so not sure how you can reserve a seat from the North Rim for the out of local area business.

3) unless pre-arranged, shuttle pickup is at the North Rim Lodge. It is 1.7 miles of pavement between North Kaibab trailhead and the lodge. Rumor has it the lodge has a shuttle between the locations - however I never saw one in my 30 minutes there. Fortunately I asked a wonderful couple if I could hitch a ride to the lodge with them. 1.7 miles is unbearably long at that point. For planning purposes, the rim to rim shuttle is a 4 1/2 hr ride.

4) Bring cash, ID, and credit card. Generally this should apply for any adventure run.

5) Bring sun tan lotion. You'll sweat it off ever few hours. You will need to re-apply it. Consider a bandana, wear it around your neck, soak it often. I wore a cotton short sleeve shirt with removable long sleeves. The sleeves covered the entire arm length and provided sun protection. Further, I soaked them regularly for an immediate cooling effect. In the heat of the day, everything dries quickly though. Take advantage of all water sources to cool off. Sun glasses and visor is advisable.

6) North Rim closes for the winter months. Facility and services are no longer working then. This includes the shuttle and the lodge. Generally, water along the north kaibab and bright angel is no longer running too, as it originates from North Rim. This is important info for R2R runners.

7) Caveat to #6. Most of North Kaibab trail parallels a river, which is easily accesible year-round. Bright Angel has several streams that can be used as a water source between the Colorado River and India Garden. South Kaibab has NO running water, either stream fed or fauceted. Generally this is why R2R2R runners tend to run down South Kaibab to Colorado River, up and down North Kaibab, then up Bright Angel trail.

8) The hottest portion of the day is between 10AM and 4PM. Plan to start the run early. We started at 4AM, which unfortunateky put Sean and Kyle in the oven on their return trip. One group started their R2R2R at 11PM, something Sean and I will consider for our next R2R2R.

9) Consider purchasing a GPS beacon (www.spot.com). If you have people waiting for you, it keeps them aprised of your progress.

My next attempt will most likely be out of season for North Rim. Sean and I handle the cooler weather so much better. I am sure this would present other risks at the rims (snow/ice on trail). I don't know when, as the rest of 2014 and 2015 continue to look like some exciting adventures are ahead.

Pictures below are not in any order...

Our Campsite Inspection Officer. Elk were plentiful in the morning and evening hours.

Sun Rise at Tonto East (on South Kaibab Trail)

Moon and sun rays together, beautiful!

As my friend said, this isn't a warning sign for Rim to River to Rim to River to Rim

We started at 4:15AM.  This was around 5:30AM.  Still fresh.  South Kaibab Trail

Picture (Next Day) from South Rim of Blue Angel (closest to us) to North Kaibab (way out there)

Phantom Ranch Employee

Sean admiring Ribbon Falls.  Highly recommended, at least to cool down from the heat

Kyle and I enjoying the cool temps of the shade during the climb

Sean and I nearing the North Rim (North Kaibab Trail)

At the bottom of the Grand Canyon, just after Phantom Ranch (North Kaibab Trail).  Still shade...

Colorado River Crossing for South Kaibab Trail

Travel Day

Less than 24hrs to go.

My body is going into pre-race anxiety mode. Not nearly as bad as pre-Zion 100, but enough to cause sleeping issues two nights out. 

Many variables are contributing, but my concerns over the temperature variations is highest on the list.  I am not a hot weather runner, nor a warm weather one. Much to the disgust of my training partner, I run with pride when the coldest winter days are upon us.  I can handle 0 degrees. I have never, along with most earth bound creatures, experienced a potential 70 degree temperature change within an 8 to 12 hour stretch.  With the run starting at 4AM (low 30s) and peak temperatures hitting around 2PM (possibly 100 degrees), the math is simple for 10 hrs: 7 degrees every hour. However, this silliness doesn't lend itself to simple math.  For one, temperatures do not rise linearly.  Additionally, the elevation profile will lend us some relief in that the climb at the north rim (8,000 ft), around 10AM, will reduce the temperatures as we ascend.  Alas, here is where the shit will get real. After already completing 24 miles, which includes the most formidable climb ever tackled in my life, I turn around to start the trip home and the 'bake off'. The descent from North Rim to Phantom Ranch potentially presents a 30 degree temperature change over a 3 hour period. 10 degrees per hour. My oven doesn't warm up that fast it seems.

The two saving graces. 

1) It is a dry heat. To a New Englander, with little experience outside of this swimming pool of an ecosystem, I am little comforted. I will learn by trial.

2) North Kabaib trail (more than 1/2 of the run) follows a stream.  I forgot my floatties, so swimming in the grand Colorado is out (precautionary note- CR can be quite dangerous due to 42 degree temperature and viscious current). I  suspect we will visit this stream's cooling capabilities rather frequently. 

Grand Canyon Prep

Wednesday, 5AM.  In almost exactly 96 hours, Sean, Kathleen, and I turn on our headlights and start down South Kaibab trail in our pursuit of an ultramarathoner's bucket list item - Grand Canyon R2R2R.

Am I nervous? No.

  Liar.

Do I know what I am getting into?  No.

  Good, at least we agree to that.

Many non-running friends are in complete dismay that I view this ~50 Miler as a 'fun run'.  It is difficult to my "adventure runs" to people, which include extreme lengths, elevations, locations, etc.  This is about the scenery, and being places cars can't go to, and most of mankind can't fathom even trying.  My estimation, is the park has visited by a quarter billion people since its opening.  250,000,000.  Maybe a hundred people a year now run or hike the Rim to Rim to Rim - and that is on an uptick.  15 years ago, the number of annual R2R2Rs probably could have been counted on one or two hands.  So, back to why I do this.  It is rare, and I want to experience it.

This adventure is a bear.  People in excellent health attempt and fail.  People die every year out there, mostly folks completely unprepared and out of shape for a day hike.  I have the fitness, but the stats are daunting. South Rim elevation is 7,000, while the North Rim is 8,000 feet.  Oxygen is thin at that elevation, by some projections 25% less than what I am accustomed to.  I guess I'll pack a zip lock back of the New England stuff to bring with me, as long as TSA is ok with it at airport screening. Generally speaking, there are only two ascents.  The run up to the North Rim (4,000 feet in ~5 Miles) makes the South Rim finish seem so tame (4,400 in 6.2 miles).

These past few days have been warmer weather.  High in the upper 70s and even mid 80s.  I always struggle with the first few days of spring/summer heat.  I am a cold weather runner, heat is just not my thing.  Watching the weather has allowed me to prepare myself, mentally at most, for a possible 95+ degree high.  Sun tan lotion will be in the water pack, along with electrolytes, and water to help combat the heat.  Sean and I will watch each other closely for any signs of heat exhaustion and dehydration.

Most seasoned hikers take 2, 3, or even 4 days for the round trip.  We are doing it in one.  The Fastest Known Time (FKT) is 6hrs 21min by Rob Krar, a monster in the US ultra scene. Where some of the intimidation comes originates from, simply reading commentary from the elites:

"...until the final climb, when I entered the suffer zone and then fell into the abyss of despair." Dakota Jones on his 2011 record run

I am targeting a full day...and every second of it.  A 3-4 AM start allows for a 12 - 16 hour effort without raising a concern that we'll finish after daybreak.  I truly anticipate a 13 hour round trip time.  The beauty of this adventure run is that it will be frequented with many photo moments, snack time, and even 'sit my ass on the rock and soak it in" time.  I have no thoughts of running the ascents up.  The GPS watch will never stop running.  This isn't about running time...this is about the Grand Canyon experience.

The trail isn't complicated.  No need for a map.  Start at South Rim, on South Kaibab trail and meeting up at the cross-canyon corridor.  From there, take the North Kaibab trail to the North Rim. I do plan on taking a short detour to Ribbon Falls. From North Rim, return to the corridor, and swing over to Blue Angel Trail for the final ascent up to South Rim.

For added safety, Laura, who volunteers for the park search and rescue service, will be on trail doing her typical ranger like services.  It wil be nice to see her.  I will also have my GPS Beacon (the Spot), which was hugely successful during my Zion 100 race in early April. To follow our progress go to The Spot website.  It is updated every 10 - 15 minutes.  Please note, due to the nature of a canyon, I may lose satellite coverage for brief to long periods of time.


Other links to Grand Canyon R2R2R runs...

• http://greenshortsrunning.blogspot.com/2010/10/grand-canyon-r2r2r.html
• http://www.nps.gov/grca/planyourvisit/trail-distances.htm
• http://www.nps.gov/grca/planyourvisit/upload/South_Kaibab_Trail.pdf
• http://www.nps.gov/grca/planyourvisit/upload/North_Kaibab_Trail.pdf
• http://www.nps.gov/grca/planyourvisit/upload/Bright_Angel_Trail.pdf
• http://www.nps.gov/grca/planyourvisit/upload/corridor_map.pdf

 

Proud Dad

Baby's first steps

Baby's first words

1st day of school

First time he asks "Can we go for a run together?"

My daughter has been anointed, since her first step, as the running prodigy I so yearn for. She wants to run, and more importantly, to compete for victory and all glory.  The track will be her coliseum. Montville her throne amongst her empire of New England running minions.  Following the footsteps of a previous generation.   Oops...maybe I am dreaming beyond what a father should.

My son, hasn't had the slightest interest in running.  He has dabbled in various sports, but the blood in his veins doesn't boil at the hint of a competitive intruder in the ranks (unless of course it is in the form of electronic gaming on his iPad).  I felt his future was aligned with electronic gaming or animals (the kid knows every sea animal discovered and to be found at a later date by another Cousteau family member). 

Yesterday, after finishing my demoralizing 8 mile beat down, he approached me.  I heard those seven beautiful words I never expected to hear from him.  Without a pause, almost responding faster than the brain could process the statement, I answered "Yes".  I didn't want to show all the excitement, as that would alert the other runner in the house that competition has just been discovered within her domain.   The fireworks were going off inside me.  Immediately thinking of the best place to take him, how far to go, how was I going to get my run in, and how often do we take breaks.  Knowing I had volunteered to time at the Montville high school track meet, I informed him that he must have all his homework done by 5:30, and be ready to run.  We made it through this morning without raising awareness to the tiger in the arena, that training was planned for her foe this evening.  Much to my dismay, my ability to accurately project when a high school track meet would end, was an hour off.  At 5:30 we still had several events remaining.  I sent a text message to my wife that I was potentially an hour late and to let Matthew know we can run tomorrow, of after dinner.  No clear choice was announced by my wife in the responding text message.  Upon stepping out of my truck at my house, I had no clue as to what the evening would entail.

In the front of the house are my two children playing, together, happily.  Given my son's recent change in athletic motivations...this current deviation from the norm wasn't entirely out of context.  So, now they get along.  For how long...who cares...oh wait, try 10 seconds.  Matthew asks about going for our run now.  For me, to explain the shock on my daughter's face would simply be unjust.  It would appear that a sacred father-daughter bond had been ripped to shreds by yours truly.  An immediate look...nah, a visual demand of, "WTF Dad!?!?!" from my 7 year old daughter was on full display for all the heavens to witness. Now I had to fend off a vengeful queen, demanding her participation.   To his credit, Matthew buttoned up.  This was my battle...solo.  He wouldn't have stood a chance, as he was within arms length.  I, at least, had a door to slam shut if she came at me.  After committing to her a slot on my training calendar later this week, she relented.  So, onto the next phase, the run.

The plan was for Matt and I to cover 1 to 1 1/2 miles together through our hometown park. I would drop him off at a little gym set, while I work my mileage up to a short 3 today.  He struggled through the first 1/2 mile, but mostly due to the climbs.  I talked him out of stopping, " just run a bit slower till you recover".  When we got to the end of the first trail, it was .6 miles in.  He was still talking, but noticeably more out of breadth than the first 200 meters.  He made it through the hardest section.  I forced him to stop and walk 50 yards, and talked about always moving forward.  Once we started running again, he was super chatty.  Fortunately for him,  the rest was flat, grassy fields to get to the 1.25 mile point. We worked our way around several baseball and soccer fields.  Once we got to the 1.25 point, we stopped and walked (bathroom break too). He then floored me, with a request to join me for the last 2 miles.  I warned him he would be sore...which he denied would happen since his legs felt fine now.   Heck, maybe he is right.  I don't know if 12 year olds can get sore.  So we worked our way downhill, back to the truck, for a water break at our second mile. Like a champ, he worked through some tired legs over that last mile.  Complaints of ankle pain, cramps, thirst, all were tossed my way as perfectly justified reasons to hit pause on my garmin one more time.  I refused. 

We were both higher than a kite upon finishing together.  High five and a big hug...then off to the house. Before departing however, he asked the one question I never expected..."How far did Brenna run with you, dad?".  Without putting an ounce of thought, the words came out, "1.5 miles".  You could see the smile from across a football field. That "I am going to rub it in her face" look.  I immediately sent a message to Heather, "Get Brenna to bed before we arrive home in 10 minutes!" followed by a brief explanation. 

We walked into the house, and I was greeted by my daughter with a wonderful kiss and hug...the joy lasted but a brief nanosecond.  My son was so anxious to hit the release button on this bomb, it almost went off before we made it into the house.  Boom!  The enemy has arrived at the gates of coliseum. Competition within the borders of the empire. It isn't just hers now.  The bar must be raised.

I am now penciled in for 4 or 5 miles with Brenna this Thursday.

Baton

Left Ankle's Eternal Comfort

So old man has started the return to running.  Physical Therapist has given the green light to go easy till Grand Canyon.  He forced me, with threats of a pending MRI, to add some protection. I now have a crutch, in the form of a fairly rigid ankle brace.  I feel like I am a step closer to runner's retirement.   Hopefully I still have thousands of trail miles still I ahead before I buy the road bike (note: I am not shaving my legs when that day arrives).

I was eager to get 3 grassy miles in, and test the ankle and its lifelong straight jacket.  My running partner called, and insisted I join him for a few miles.  I warned him I could be running at record slow pace, where racing a tortoise wasn't a guaranteed victory. After a bit of a pause, he decided to invite me for some loops around the soccer fields AFTER he finished the meat of his workout. I agreed.

2 hours later, after the office unleashed the Friday 3:30 surprise workload beast on me.  The Kraken simply overwhelms you, over-riding any hopes at starting your weekend even a second early. After sending off the disgruntled text to my running companion, I battled the beast with all my might, determined to not let this monster eat away at my entire afternoon.  It relented at 530pm.  At this time, another opportunity arose, via the serenade of my daughter.  My favorite words drummed through her young vocal cords - "Dad can we go run?" 

Her Favorite Running Outfit
She makes pink look so stylish!

I was joined by my two future training partners for 1.5 grassy miles.  My daughter, Brenna has the concept of pace down. She can pull off 1.5miles without much of a pause. My German Shorthaired Pointer (Ainsleigh) however, starts off similar to a sled dog, yanking on the leash as if I was the sled in the Iditarod.   I've learned to deal with this for the first 1/2 mile of most of the runs with her.  By then I am safely away from civilization and she is taken off leash. 

Dumbo?

I don't push to get Brenna out the door for runs with me. I don't want to be that running parent who pounded the running passion out of their children.  She asks me whenever the mood sparks her. However,  during the run, I have found my coaching instincts kicking in.  As I hear her complaints, typical of any runner. "Dad I have a cramp, can I stop", I provide her encouragement.   "Let's run a little slower together".  It typically lasts only a minute or so before she is back to full conversation. 

Today's run encorporated a race, a good 200meter catch game.  Those that know her and I, recognize the competitive zeal we both share.   I had about a 25yrd headstart (she was distracted previously by something), so I challenged her to beat me to the soccer goals up ahead. Despite complaints, she found the motivation and energy for a go at it. I reminded her to pace it, not to sprint early and tire out. She did great!  Caught me with only a few choppy strides remaining to the finish.  Upon finishing, coach arrived again.  "Don't stop,  let's jog slowly".  She was silent, except for the heavy breathing for only a minute.  Then back to the chatty little LaBranche she is.

My Daughter's impression of a Superwoman
FastCory jump!

At some point, this girl is going to be a very special running surprise to a coach.  I'll do my best to keep the desire to run in her while slowly dolling out tips I've learned from the trade.  The potential is enormous in her, and I can't wait to see her dominate the track scene.  School records maybe? The family baton will be dusty,  but it will be handed to another LaBranche in a few years.  Then I can retire on the road bike.

Hold on ankle...we are not done quit yet.

Her velcro shoes kept falling off, not out of convenience I might add

Hurdles

"Next ankle sprain and we send you for an MRI. I am concerned that your tendon may lose its connectivity and we'll have to check it."

My wife had to comfort me for a couple hours after my physical therapist made that statement. To a runner, those words were like a sledge hammer pounding through my granite will.  My goals suddenly seemed in jeopardy.

"If I can't run trail, I won't run at all"  were words I've said on numerous occasions...and flashed in front of me  Do I really mean it?  If I can't run, what will I do with myself.  Heather has already learned, I am a real SoB when I take time off.  I need a milestone to go after. The fear of going where runners go after retirement,  the road bike, was flashing warning signs.  I need to do something to elongate my ultra running career.  Missing out on WS100 is like missing your own graduation.  Putting years of training and building a legion of coherts - can't end because of an ankle sprain, can it? 

My physical therapist suggested I pick up an ankle brace from CVS.  I had several therapist suggest the same back in August.  I avoided it, for fear that it would cause an issue during the run, primarily blisters.  This time, I went out immediately and have worn it for several days now.  Against PT orders, I even jogged a few feet to see if the brace inhibits my running gait. I am thrilled to report, this brace doesn't appear to hinder me one bit,  and provides solid lateral stability.  Final test will be on a grass run in a week. 

The bike purchase can wait...

What's Next

Nearly a full week since the sprain, and no running.  I found this period to be refreshing, as I rarely have so much time between races.  2012 was a quiet racing year, largely due to the fact. Had qualified for 2013 Boston in October 2011.  I did run my first ultra that February, and first Marine Corp.  I also had my first dealings with lung clots. This year however has a different feel.   May, ignoring my grand Canyon R2R2R run on the 17th, has a runner's inter-seasonal break feel.  In my youth, my coach would mandate 2 week downtime between seasons. No running. Ironically, the ankle sprain has brought about my 2nd week off in 4 weeks.  I may take a few more days, and slowly ramp up to June. 

I am actively assembling a training plan for my PR assault at VT50 in late September.  My goal to complete a marathon or more in all 50 states will go on hold with this return to Vermont. Having spent some energy on racing options for my training partner and I, I decided on a return to a familiar course would be best suited for a 50mile PR.  Weather has varied greatly each of the last 3 years, so I do go in cautiously. If they are ideal,as it was in 2013, and I put in the training - a sub 8hr should be reached.   A stretch target has been established of 7:30.  I am in a different place than last year, which was simply to finish under the cutoff.  Having finished in 9:00, and learned so much this past 9 months, I seemed to posses the confidence of a cheetah chasing after down a cow, who's up in age, and tied down.  

Without numbing you with details, the summer will be committed to a 'trial of miles' (courtesy of Qeunton Cassidy) period.  I will emphasize hills and slow endurance.  Weekend excursions with my buddy, Sean, to the mountains will take place.   He even wants to complete a Presidential Traverse this summer, another bucket list item.   My VT50 training commences June 1st as I begin the ramp up to a couple of 100 mile weeks in August.  12 weeks of strength and endurance work, with September geared towards quality and recovery.   I look forward to increased downhill runs and many....many 3hr 'standard' runs.   My goal is to complete several 5 to 6 hour long runs before the race.  Mentally keying off on completing 30+ mile training successfully at race pace. Knocking off an hour will most come at the expense of walking, so learning how to climb without exerting too much effort will be important. Uphills will not be made up of power strokes and running on my toes.

Another change will be to seriously address core strength and flexibility.  I will assemble a morning routine, based on what my Physical Therapist has been showing me.   Regular post run stretching will the norm, as will the pre-run warm up.

Running in the summer is a huge challenge.  I am a cold weather runner.   I have the gear, and having grown up training in these New England winters, I have the skin for it. I will emphasize identifying routes with water....but not that standing, bug infested stuff (read: No Airline Trail).  I have water bottles, and water packs. 

Come race day, look for the dark tan runner.   That's me.