Race Report: 2015 Marin Ultra Challenge 50k

2015 marked the fourth edition of Inside Trail Racing's Marin Ultra Challenge. Runners tackled courses ranging from 25k to 50 miles covering the most beautiful trails in the Marin Headlands. I ran the 50k. In years past I have chosen to run Way Too Cool 50k as my winter race. The MUC course offers more vertical and views, making it a better tune up for upcoming races like Miwok 100k and Western States 100.

I used a couple of volunteer credits to gain entry; Tim and Tonya Stahler put on top notch events and it is always a pleasure to work with them. I spent a Saturday helping out at the Lake Chabot Trail Runs in February to earn my keep. 

After American Canyon 25k I had taken some extra rest to mitigate some tightness in my right knee. I regained my composure via strength training and hill climbing. A final workout on the Wednesday before the race had my confidence high. One of my goals for this year is to experiment with my pacing. Thus far in my trail running career, I have managed to complete my races comfortably. I have been conservative and slowed down whenever I was faced with discomfort. I decided to go out strong and hold on, trying to best my average Headlands-area 50k pace of 12:30/mile. That meant a 6.5 hour finish.

Race morning was warm and muggy. Twirly and I made our way across the Bay, arriving at Fort Baker with about a half an hour until race time. I got squared away with my bib and wandered around seeing who I knew as we waited for the 6 am race start. Due to some technical difficulties we started about ten minutes late. Not a big deal. We all had a long day ahead of us.

 Most of the 50k course

I felt strong from the start, and enjoyed talking with some friends as we climbed to the single track. I got a decent spot in the conga line: not too fast and not too slow. San Francisco and the Golden Gate Bridge made for worthy distractions from the torch lit trail. Switchbacks above and below glowed with hundreds of bobbing LED lights. Sights like that make early morning race starts worthwhile.

I crested the two mile, 750 foot climb feeling great. No niggles and my energy levels were high. A front runner was already hurling in the bushes on the side of Coastal Trail. A little early for that, I thought. He must have really hammered the ascent! I felt confident from the previous training cycle, and I clicked off a few sub-9 minute miles on the dark descent into Rodeo Valley. By the time I reached Rodeo Lagoon, the sun had risen. I could tell I had gone out too fast. Not because I felt worn out, but because runners in singlets surrounded me!

I hit the climb to Wolf Ridge hard, just like I had been in training. Near the top, Kara Teklinski called out my name. She was out cheering on racers. Hearing my name snapped me out of my focused determination. I reeled a little bit, trying to regain my senses and shake off the fog. I had eaten a Clif Shot (the new baby food variety, not the traditional sugar bomb), but I definitely burned a match on that climb. I kept my momentum up through the ridge and on to Old Springs Trail, my favorite descent into Tennessee Valley.

Cruising Pirates Cove, photo by Nate Dunn

I refilled my bottle with Tailwind, dropped my light and I was back on the trail. I kept it easy along the valley floor, eating some MAP and Pocket Fuel. I climbed strong again up Coastal to Pirates Cove. Once there, I found myself racing to keep my spot. Nate Dunn hunkered on the side of the trail with his dog Rosie, snapping pictures. 

Sun kissed Cove, Nate Dunn

I hammered the descent into Muir Beach. The trail there is not technical, per se, but it is rather steep. By the time I saw Twirly at the aid station I was feeling a little spent. Just over a half marathon and about 2000' of climbing in about 2.5 hours left me with little in the tank. If I could keep up the pace I was looking at a sub 6 hour finish. Twirly asked how I was, and "tired" was all I could say. I swapped out Clif Energy Food packets and refilled my bottle for the 7.5 mile loop of Redwood Creek, Miwok and Dias Ridge trails.

Redwood Creek is deceptive. The bouncing footbridges and skinny single track winding through toe-catching grasses make the otherwise runnable trail tricky. About halfway to Miwok, my legs began to scream. I had asked too much of them. They felt like they were full of molten lead. I ate more MAP and soldiered on. My fueling strategy of Tailwind plus Clif Energy Food was working well; I suffered no GI issues. The sticks were running low on muscle glycogen though, and my momentum was flagging when I hit Miwok Trail and began climbing.

I'd never gone up this stretch of Miwok, only run down it in the 2013 Tamalpa Headlands 50k. The runnable grade surprised me. I ran/walked the climb, keeping my heart rate at a reasonable level. I could have run more, but I could feel the wheels coming off. Having only a few 15-16 mile runs this year, I felt my stamina dissipating. Quite a few runners passed me before I topped the hill.

I hit the wall right around mile 18, just before another favorite descent: Dias Ridge into Muir Beach. I picked my way down the climb, gingerly protecting my leaden legs. A fleeting impulse to drop from the race crossed my mind. Then I asked myself what my reasons would be. My legs hurt? Duh. 20 miles ought to hurt. Especially after hammering the first half marathon. Was I injured? Nope. The pain was symmetrical and my gait, while slow, was even. I would have to keep grinding.

Upon my return to Twirly and the Muir Beach aid station, I had shifted into training run mode. I did not want to aggravate any niggles, and I felt horrible. I spent a few extra minutes drinking and eating before I set out for the climb up Middle Green Gulch, the biggest climb of the 50k course. Another runnable grade, I did my best to shuffle until it was over.

Cresting the climb, the course jumped over Coyote Ridge and followed the Miwok Cut-off Trail. I encountered a four way junction with blue ribbons flagging one of the directions. Unfortunately, the other two options had no orange course markings. I knew which way Tennessee Valley was, but without course markings I felt lost. I went the way I thought the course would go, and caught a glipmse of the runner I had been following, confirming I was still on the popular route. Not sure what happened at that intersection. Hopefully those not familiar with the area were able to negotiate the course.

Running down Miwok into Tennessee Valley is tough. Steep, rutted and dotted with hikers, I continued with caution. I was fighting off the apathy and just trying to stay on track for a 6.5 hour finish. Twirly helped me swap out my bottle for one I had pre-filled with raspberry (caffeinated) Tailwind for the final ~8k. I gorged on watermelon and orange slices as a fellow runner was telling the volunteers that he was planning on stopping at 31 miles. Someone would have to give him a ride the final half mile to the finish, because he had only come to run 50k! I assured him the extra mileage was just to ensure his Garmin registered 50k. I left before the volunteers stopped laughing. One more climb up Marincello and steady cruising to the final descent.

A few more runners passed me in the final miles. Once by a man who must have been over 70. He wasn't running in the race, and he kept a steady jog all the way up the trail. I hope to be running that well at his age. My legs were in bad shape. My right leg especially. Cramping hamstring and soleus muscles meant my gait was becoming more and more imbalanced. I walked a few times and tried to stretch it out before the 1.5 mile descent to the finish line, which looked impossibly far away from the ridge line. San Francisco Bay was full of sailboats, and the day was gorgeous, making it difficult to focus on the trail at my feet.

I continued my shuffle long enough to finish in 6:33. I was amazed that I was able to hit my goal despite blowing up. My pace in the last ten miles averaged over 15:00/mile! So kids, that is how you positive split a race and still hit your goal. The lessons I take away from this race are helpful. Despite feeling spectacular in those first ten miles, I was still going out too fast. I let my heart rate creep up into the anaerobic zone too often and for too long. I hope to execute my pacing better at American River 50 mile in three weeks.

Happy to be done! Photo by Nate Dunn

As always, Tim, Tonya and the Inside Trail Racing volunteers put on a spectacular event. Fort Baker is a gorgeous location for a finish line festival. The views of the Golden Gate Bridge and San Francisco compete with acres and acres of green grass. Bob Shebest won the 50k (after setting the 50 mile course record in 2014), and Paul Terranova won the 50 miler. The inaugural 25k had some of Marin's speediest contesting for the win (Galen Burrell took the honor). Some drama arose when local favorite Dylan Bowman collapsed on the course with a mile to go. He required medical assistance for heat stroke or dehydration. Word has it he thought he was running in the North Face Endurance Challenge when asked. Another oddity from the day were the two Tom Turkeys harassing runners in Tennessee Valley. I heard blood was drawn! Twirly and I lounged around and cheered in the 50k runners. We saw Paul win the 50 mile before retiring to my favorite restaurant in Sausalito (fish.) for lunch.

Gorgeous day on the Bay

I've never blown up in a race like that. While it was the most uncomfortable I have ever been in a race (including WS100) I realize that it wasn't as bad as I imagined. With more real estate I may have even been able to come out the other side. I understand how I ended up where I was, and I think I can apply that in future races. Learning exactly how conservative I need to be while still pushing for my best possible pace is something I hope to dial in before June. I have plenty of practice on the horizon. For now I rest and ramp back up to AR50.

FYI, Scott Dunlap took some great pictures of the course. Check them out here.

Here are the deets from Strava:

Tunnel Vision

Wildcat Peak. The summit of my weekly time trial course (see Strava deets at the bottom)

Time accelerates as events grow near. This weekends Marin Ultra Challenge 50k will be the first real measuring stick of my training thus far. I am wrapping up the strength building cycle of my plan with this race; my confidence and climbing comfort are right where I had hoped they would be. Despite scaling back my volume after the American Canyon 25k, I am back on track with my plan, and I feel good at 45+ miles per week. My weight loss has stalled. Not surprising given my continued carbohydrate experimentation. 

Wednesday weigh in, March 10th:

• Weight: 190.2 lbs (+.3)
• Body fat %: 16.61 (-2.03)
• Ketone level: not measured

I am somewhat skeptical of that body fat %, but it will all come out in the wash. After this weekends 50k I will begin focusing on speed. Tempo runs and interval sessions leading into the American River 50 Mile in early April will require even more carbohydrate intake. I may monitor my ketones more often as I try to dial in the right amounts.

A funny anecdote from earlier this week: 

I was enjoying some suds at the Sierra Nevada Torpedo Room on Fourth in Berkeley after work, when a flock of Faraday electric bikes pulled up (like, ten of 'em). Before leaving, I asked the group leader (Bridget) if it was a meet-up or something. She was talking with a group of people which included a short guy that looked familiar. After Bridget explained that it was a media outing sponsored by Gu, the short guy gestured to my WS100 vest and asked if I had run it. I explained that I had last year and have gained entry again, and asked if he had run it, to which he replied that he had run it last year as well. I asked his finishing time and immediately regretted asking when his reply started with a "15". I meekly admitted my 28 hour finish, which he congratulated me on. The conversation returned to the Faraday electric bikes, and soon I was on my way.

As I rode along the Bay Trail a few miles later, it hit me. I had just asked Max King (4th place) what his WS100 finishing time was... I'd never really seen him without sunglasses! I felt like a tool. I suppose treating him like an average Joe was better than being a fan boy and snapping a selfie, but I feel like it was a missed opportunity to connect with another of ultra's elite.

Maybe I'll be able to joke about it with him at Squaw...

Here is a link to my most recent time trial in Tilden Park. I have been improving my time on this course over the past few weeks.

Beer Week is Over, Back to Business

Whew!

SF Beer Week is not for the timid. Events, almost 800 in total, spanned the Bay Area from February 6th to the 15th. Twirly and I made it to seven. Not even one percent. I met a few hardened souls who were doing two events a day! And that is barely more than two percent. If you like beer, February is the time to visit the Bay!

On the plus side, I feel I have had my fill of suds for the time being. Back to a rigorous ketogenic diet and strength training. The damage done by my birthday celebrations and Beer Week was 'contained' as well as I could have hoped for:

Wednesday weigh in, February 18th:

• Weight: 195.8 (+0.3 lbs)
• Body fat %: 18.83 (+0.15)
• Ketone level: 0.3 mm

I expected more gains, to be honest. Just as training cycles require rest, I suppose weight loss should abate occasionally too. But then again, I can justify anything I put my mind to.

After the American Canyon 25k, I had some discomfort in my right knee. Likely IT-Band syndrome, I got some A.R.T. from my faithful chiro and took it easy. I had the foresight to schedule a rest week. I ended up with 20. Looking back over my logs, I can see that the week following a race is almost always in the 20-30 mile range. My body does a good job of reigning me in, if I listen. So I'll be adjusting my training plan to allow for less mileage in the week following a race. 

Being capable of training through a race without cutting back the mileage so far has been a goal of mine, but I am beginning to realize that these bones will not tolerate that type of load. As long as I keep learning and applying what suits me best, I can handle the truth.

Anyone racing the Inside Trails Chabot 50k this Saturday? I'll be out there holding down the start/finish area. If you see me come say hi. Otherwise, SYOTT.

Race Report: 2015 American Canyon 25k

The 2015 American Canyon 25k, held on February 7th, was my first race of the season. I love this race; it is always around my birthday. This was the fourth time I have run the event and my second go at the 25k distance. I don't have many return visits to the same race course, and I was curious how I would stack up against my performance from a year ago.

As with last year, the course was muddy and slick. A storm system had rolled over Northern California the day before. Race morning the rain abated, leaving humid and warm conditions. Numerous runners remarked on how it was much warmer than they had anticipated. 

My goal was to finish under three hours, which would be almost a minute per mile faster than 2014. I felt like I was healthier yet heavier on the start line, which was on the opposite side of the Auburn Overlook parking lot from the historical start/finish line. This would actually come into play before the day was through. At 7:00, Race Director Harlan Reymont shooed us out of the parking lot.

25k course profile (out and back)

I like to go out fast at this race. The trail immediately funnels into descending single track, and I like to get near the front of the conga line. Running amongst the front of the pack for the first mile takes a lot out of me though, and as the fire road traverses around Robie Point I usually get swallowed up by the pack. I had my heart rate under control by the time I reached river level, about 3 miles in.

At No Hands Bridge aid station I stuffed a handful of potato chips into a zip lock bag and began the climb to Cool Meadow. I had two bottles of Tailwind, comprising 600 calories. I planned to complement that with whatever looked good at each of the three aid stations. The race marked the cusp between the base-building phase and strength-building phase of my Western States training. As I climbed, I ran as much as I could while keeping my heart rate below 85% max. As a reward, I set PR's on the Strava segments along the climb.

In 2014, the leader of the 25k had passed me on his return through Cool Meadow. I kept my eyes up, scanning for any sign of this year's leader as I approached. I knew if I could get somewhat further along the outbound leg before I saw him that I would be on pace for a sub-three hour effort. Rudy Von Ravensberg, from Reno, came into sight just before I began the descent to Highway 49 aid station and the turnaround. I was on track.

I crossed paths with the rest of the top 7 as I danced down the technical descent. Rocks, roots and mud demanded my focus, and I grunted encouragement to the other runners with out taking my eyes off the trail. I cruised into the aid station, grabbing a handful of potato for my zip lock baggie, and ran back up the hill without breaking stride. I saw a few more friendly faces on my return trip. Those at the very back of the pack were still grinding their way up to the meadow; determination and grit oozing out of each and every one.

Photo by Keith Sutter

The last time I ran down the Western States Trail to No Hands Bridge was in June. My early-season legs chewed up the rocky trail. The sun occasionally peeked through the clouds, and a cool breeze blew. I tried to compare how I felt with my condition at States, but I could not discern a significant difference. Although, I could breath just fine today.

Another lightning fast aid station stop where I filled a bottle with water and grabbed some banana and an orange slice before heading across the bridge. I tossed the orange peel back towards the trash can (missing it completely) and thanked the volunteer who was already moving to retrieve it. I promised myself to keep running the climb to the finish, save for the steep switchbacks and occasional heart rate mandated hiking.

Overall, I was impressed by my aerobic capacity. I found I could run up most grades without flirting with that 85% threshold as long as I kept my cadence up and focused on easy symmetrical breathing. I caught up with the 15k carnage on the home stretch, commiserating about the brutal elevation gain in the final miles. 

I gained the final stretch of single track with 20 minutes to break three hours. One and a half miles with 400 feet of elevation stood between me and my arbitrary goal. I fought off the apathy and kept running. I crested the hill at the Auburn Staging Area (the historical start/finish line) with seconds to spare, but still had to traverse the parking lot to finish in 3:00:55.

I'll take it. A 14 minute PR and an 8th place finish.

In addition to running stronger, I wanted to reduce my time spent in the aid stations. In 2014, my overall time minus moving time was 10 minutes and 49 seconds. This year, it was 1 minute 7 seconds! This is an area where I stand to make huge gains in year over year performances. I leave a lot of time at those buffet tables. No rest for the weary in 2015!

Huge thanks go out to Harlan and the Sierra Pacific Endurance Sports Volunteers. This event always has that grass roots community feel to it. From the low key start to the finish line chili, it never disappoints. Breakfast at Auburn Alehouse doesn't suck either! I look forward to celebrating many more birthdays with a return to the American Canyon Trail Races.

The deets:

A Breakthrough and a Breakdown

As my weekly volume creeps up through the forties, shades of my previous levels of fitness and comfort peek through the pain. An eight miler on a favorite training trail resulted in numerous Strava segment PR's, although my heart rate was about 6 beats higher than nine months ago. I am feeling strong, but still a bit slow.

February is my birthday month. Last weekend was the annual Tahoe trip, which was the first in 11 years with no snow. I didn't even bother bringing my skis. I did get in a nice long run along Lake Tahoe though. That was a first. The ketogenic diet has been adapted to make room for some beer consumption. Between the birthday dinners and San Francisco Beer Week, it would have been difficult to abstain. So I am eating low carb all day, running on low carbs, and then removing any restrictions for dinner. It isn't shaving off the weight, but my body fat % is still dropping. Hopefully the volume increases will keep everything in check until I get to the other side.

Wednesday weigh in, February 4th:

• Weight 196.9 (+0.5 lbs)
• Body fat %: 18.79 (-0.39)
• Ketone level: 0.3 mm

The low ketone level was not a surprise. I have been experimenting with pre and post exercise ketone levels and found that after an hour or so of running, my levels rise by about 1.5 mm. This phenomenon is well documented, and reinforces the notion that ketosis is easily achieved with exercise. American Canyon 25k, this Saturday, will be an opportunity to experiment with race fueling and actual blood ketone levels. I hope to be in optimal ketosis by race morning, and check my ketone levels during and after the race to see how my selected fuel sources effect my blood chemistry.

All other aspects of training are firing on all cylinders. My MAF pace is improving, and I feel ready to begin the strength building cycle. Hill repeats and longer long runs should get me in race-shape for the Marin Ultra Challenge 50k in March. I will also be volunteering at the Lake Chabot Inside Trails race on February 21st. Say hi if you see me!

The Grind Continues

Forty miles a week is a mythical volume for me. Upon arrival, I feel weary. Niggles cast doubt on my endurance. Scheduling the time to train challenges my organizational skills. Once achieved and maintained, however, the forty miles per week bring confidence, comfort and clarity. Last week marked my return to the volume, and I hope to stay at or above 40 miles per week until June. Provided I can stay healthy, of course.

I continue to leave pounds of fat strewn along the side of the trail. I lost the ability to remain in ketosis on the weekends. Between my strategic use of complex carbs like sweet potatoes on my Saturday long runs and post run recovery brews with friends I didn't stand a chance. Weekdays are still low carb, and by Wednesday weigh in I can get back into nutritional ketosis. I'd like to see if I can fend off the fatigue despite my weekly transgressions. Here are this week's numbers:

January 28th, Day 24:

• Weight: 196.4
• Body fat %: 19.18
• Ketone level: 0.6 mm

3.5 pounds and a tenth of a percent body fat lost. My pace is quickening, slightly. My energy levels are good, and I am enjoying the flexibility of deciding how much and when to run as the days come. Sometimes the plan pans out, sometimes life gets in the way. As long as the weekly volume target is met, it doesn't matter. I doubt I'll ever return to being coached.

Physical therapy, however, remains a useful tool in my arsenal. Tight calves and some IT band issues are under constant surveillance. With just ten days to my first race of the season, I am focusing on form and pace. I have been tempted to begin strength-based workouts like hill repeats. I've stuck to my guns and remain in the "base" training phase until race day. I'll have a good bench mark for my hill skills that way.

I had a great morning showing David the southern end of the Miwok 100k course on Saturday. It was my first run in the Headlands in months. I need to spend more time there. Running just seems easier amidst those panoramic vistas.

 

Training Update: Holy Ketosis!

Comparing these first ten days on the ketogenic diet to my previous attempt is like oil and water. Yesterday afternoon's easy five miles felt spectacular, despite having only 750 calories for the day before my run. I am feeling satiated and energetic. I even had a beer on Monday! I have been starting every day with two hard-boiled eggs and a couple pieces of string cheese, followed by snacks of mixed nuts and green olives. For lunch I'll have a salad, leftover's from dinner or some baked tofu. Dinners have been some form of animal protein and a salad with some veggies. I feel great and the fat is melting off. This stuff really works. Check out the numbers:

January 14th, 2015, day ten

• Weight: 199 (-4.2 lbs for the week)
• Body fat %: 19.48 (-1.42%)
• Ketone level: 1.8 mm

Over 4 lbs in one week isn't what I would call healthy, but it is in line with my ketogenic experience. I weighed 209 lbs on December 9th, so I have lost about 2 lbs per week. Most would agree that rate is healthy but rapid. The ketone number is 50% higher than I was able to achieve last summer. It indicates that I have entered what Dr. Phinney calls the "optimal ketone zone". A few more weeks in this range and I will be "keto-adapted". The bottom line is that my body will be burning almost exclusively dietary and body fat for energy even while exercising. While this may not help my performance, it will allow my loss of body fat to continue at a good clip. And losing that fat will help my performance. Recognizing the diminishing returns will be the challenging part. As my mileage increases, I will be strategically adding some simple carbohydrates into my diet to fuel the additional volume. I am interested to see just how many grams of carbs I can get before slipping out of ketosis. 

For the mean time, I'm having a blast. In this age of instant gratification, seeing the fat slough off so quickly is motivating. Feeling full on less food has been remarkable. Now that I have distanced myself from carbohydrates, I see how addictive they are. They breed hunger. Fat makes you feel fuller. I'm sold, American.

In training, I am in the midst of a rest week (25 miles). Easy runs and strength training. Up next is a three week ramp up to the American Canyon 25k. I have been striving to stay at MAF pace (HR~142) for this base building phase. After AC25k I'll be shifting gears to a strength building phase. Hill repeats, longer long runs, a focus on my TRX routine and other core workouts will be the keys to developing the power I'll need to attack the high volume training that is to come.

Is anyone else out there having as much fun as I am training for 2015? How about a Wanderplace Diet-bet, any takers?

Western States Redux Training: Begin Again

Looking for less light in 2015

With the holidays behind me I feel ready to tackle training for my second Western States 100 in 12 months time. While I gave running a rest in the second half of the year, I continued to consume as if I were training. Between the San Francisco Giants playoff run (Dynasty) and the holidays I packed on a hefty 17 pounds after States. When I sat down to sketch out my training program, it was obvious that  weight loss would be priority one.

I wanted to lose 30 pounds in 7 months. Not an impossible task, but I wanted to get down to race weight before the heavy lifting in the spring. December was easy; I began training again. The shock to my system and some smarter eating habits jump started the process. I knew once my endurance came back that I would have to implement some new strategies.

I played around with a ketogenic diet last fall, I decided to try it again at the start of the year. I'm finding it easier to stick to this time around, as I am eager to see results. Besides the lack of fruit and beer, I love everything about the diet. I can eat eggs, cheese, most vegetables, more meat, more eggs. The beer prohibition sticks in my craw, but I gotta do what I gotta do. Besides, there will always be gin for those special occasions. I am testing my blood once a week on weigh-in day (Wednesday) and will provide some progress updates as the season progresses. 

 Here are the starting numbers:

January 5th, 2015, day one of <50g/day carbohydrates

•     Weight: 204.2
•     Body fat: 20.9%
•     Ketone level: 0.1 mm

 January 7th, first weigh-in

•     Weight: 203.4
•     Body fat: 20.9%
•     Ketone level: 0.6 mm

The initial weight loss was likely water weight. I am pleased to find myself entering nutritional ketosis within 48 hours of beginning. The expected sluggishness did not deter my training. After peaking at 35 miles this first week I am taking an easy week of 25 miles the following week. That should get me back to feeling more energy. The next cycle of training is a three week build up to 50 miles, culminating in the American Canyon 25k on February 7th.

Reset with a rest week, and the cycle will resume. Every month I have a training race or big weekend planned as part of a peak week. I'll unveil it as it unfolds, but I am confident I have the tools to get me that silver buckle in June. As long as I stay healthy, it will happen.

Year in Review: 2014

2014 will always be the year of my first 100 mile run. Popping my hundo-cherry at Western States was a dream come true, but very well could have marked the end of my ultra running career. I set up goals, knock them down and move on, usually. Running has given me a return on my investment. I can wring out some more value by striving for continued improvement. I can make 2015 even more satisfying by putting in more hard work and making some lifestyle changes. Twirly is on the verge of making me sign a contract stipulating that I am not allowed to do any adventure racing, saying she would rather see me try a 200 miler! Before we get into the trail ahead, let's take a look at 2014. 

The numbers:

• Total miles run: 1578
• Average week: 30.3
• Miles raced: 220.5
• Elevation gained: 191,652'
• Average HR: 132
• Total calories burned: 179,168
• Longest run: 100.2
• Average run: 6.12

There are some interesting year over year numbers there (see 2013 here). Another mild increase in mileage, although 85% of that volume came in the first half of the year. I really took it easy after States. As a result, I raced fewer miles. My vertical bumped up 25%, which was in line with my 2013 training goals. Bronze buckle on belt, the year was a huge success.

Other events of note for the year:

• I received my Hash House Harrier name, "Massive Crabs"
• Twirly was named "Strange Often"
• I successfully gained entry in 2/4 race lotteries
• Got into Western States again!
• 2015 Miwok will be my debut at 100k
• Ran my first Dipsea
• The Medicine and Science in Ultra-Endurance Sports conference
• Tried the ketogenic diet, which I will be using in 2015
• I was asked by Ultrarunnerpodcast.com to review some gear
• Ultrarunning magazine electronically published my WS100 race report

Overall, I learned more about myself and running in 2014 than ever before. A variety of coaches and mentors helped me get through a slew of races: the Pacifica Trail Half, American Canyon 25k, Way Too Cool 50k, Lake Sonoma 50 mile, WS Training camp and Western States 100. Taking all that the year taught me, I will be tackling 2015 without a coach. In the coming weeks I will be outlining my training plans and goals for the year. I'll be focused on a sub-24 hour finish at States this year, because who needs two bronze buckles?

Race Report: 2014 American Canyon 25k

No Hands Bridge in the fog and rain, photo by Keith Sutter

I love this event. Sierra Pacific Endurance Sport's American Canyon 50k coincides with my birthday; I took second place in the 2012 15k, my first trail race. I graduated to the 50k for 2013, and in 2014 I completed the cycle with my first 25k race. The course, incorporating trails shared by Way Too Cool 50k and the finishing miles of the Western States 100, is spectacular in any weather. This year's weather was wet, courtesy of an atmospheric river lovingly known as a "Pineapple Express", which occurs when moisture stacks up over the Pacific Ocean and hits Northern California like a freight train; relentless rain pounding the coast and mountains for days on end.

The Auburn area received over 5 inches of rain on race day. It reminded me of a training run David and I did on these trails in December 2012, which meant it would be a hair-raising day.

25k elevation profile (~2400' elevation gain)

Once again, I was joined by David and Torrey from Nevada City. Dave Cowie, owner and brewer at Three Forks Bakery and Brewery also joined us for his first trail race. Unlike 2013, none of us were running the 50k; I was running my first 25k and the others were running the fast 15k, just down to No Hands Bridge and back to the Overlook Park. I had woken at 4 am to eat before catching a few more winks. A cup of coffee and the morning constitution had me ready to go, although constitution round 2 was thwarted by a clogged toilet at the race start.

Coming off a solid block of base building in January, my muscular endurance was in great shape. However, the consistency of my training had awoken last summer's groin pull, and the course conditions were slippery. No matter my finishing time, it would be a PR for the distance, and I knew that one slip could mean disaster for my groin, so I approached the race very cautiously. At the start, I waited for the pack to proceed before giving Twirly a kiss and heading down the slick single track trail towards Robie Point. Twirly was volunteering at the No Hands Aid Station, so I would see her twice more before finishing.

The rain, which had abated for just moments at the race start, resumed and built through the morning. Foot placement was key on the descent to the river, and I took my time in the first mile, content to follow along in the conga line. The course joined the Robie Point fire road, and I opened my stride a bit on the rolling gravel road, which provided notably better traction than the slick track. I passed a few here and there, and chatted with a few runners, mostly 50k participants. Soon, the road gave way to more slippery single track, and the quick descent to river level was like a luge track.

Climbing towards Cool, Highway 49 on the left

David came running up the road, in first place for the 15k. He looked really strong. Torrey was in pursuit, but would not catch him. I'm proud of those guys for finishing 1-2. I reached No Hands Aid Station in a leisurely 45 minutes, and swapped bottles of Tailwind with Twirly. She pointed out a Porta-Pottie about 50 yards off the course, but the urge had passed; I chose to wait until the return trip. Big mistake!

The hike up to Cool was mellow. Trail conditions continued to worsen as the rain built. I was comfortable, despite the fact that my groin had been speaking up. I was concerned that I might slip and aggravate the old injury. I just took it easy and enjoyed the day.

The rolling grasslands near Cool, California

I was following a fellow in a wide-brimmed rain hat when we crested the climb to Cool. Zoning out, I simply followed him right past the turn to the aid station, and before I knew it we were turning the corner towards the Cool fire station and the Way Too Cool 50k finish line. I knew we'd missed a turn, and shouted for the other runner to come back. It turns out that turn flummoxed many of the runners, including Ben Johnson, who set a new course record despite the extra mileage.

Looking up the Middle Fork of the American River

I skipped the refreshments at the Highway 49 Aid Station, and headed back the way I had come. I still felt strong, but the slippery trail would not allow me to open up my stride on the descent to No Hands. Before long, that old familiar rumbling began emanating from my gut. With each footfall I had to clench tighter and tighter, even slowing to a walk a few times to let the gas pains pass. The slick mud made it even more interesting, as I was confident that if I were to trip and fall, the shit would hit the fan, er... shorts. Whatever, the visual made those three miles fly by.

I lost a few spots while attending to the call of nature, but felt MUCH better for the final climb to the finish line. While I did not lay down a very fast time, overall the 16 miles were very comfortable. Hot chili at the finish line, and some warm, dry clothes were instantly gratifying. Torrey and David had waited for me to finish, and we retired to the Auburn Alehouse for refreshment and breakfast. I had to try the chicken fried bacon, with a side of country gravy.

All in all, a great day! Thanks to Sierra Pacific Endurance Sports for putting on another spectacular event. All the volunteers were supportive and friendly. Now if we can address that turn where everyone went off course...