2014 Western States Training Camp Weekend Days Two and Three: Foresthill to Rucky-Chucky and Green Gate to Placer High School

Days two and three of Western States Training Camp cover Foresthill to the river, and Green Gate to the finish line. Roughly 20 miles each, they felt like shakeout jogs compared to the long run from Robinson Flat to Foresthill. During the race, these legs will be run in the dark. 

Torrey, who paced me at AR50, joined me from Foresthill to the river for a daylight preview of this stretch. He will pace me for this leg during the race. Affectionately known as California Street, or Cal Loop, the 16 miles from Foresthill to Rucky-Chucky (near) descend to river level with over a dozen climbs sprinkled in, mixing up the runnable trail. Almost smack in the middle is "six-minute hill". During the day on Sunday, this dirt road climb was excruciatingly exposed. Torrey reminded me that it would be dark when we see it during the race. I got to check in with Ann again, as she was crewing the Cal 2 aid station during the training run. Later, she told me she was impressed by how calm and focused I was when she saw me those first two days. Despite building anxiety about the overall distance, I do feel very comfortable on the course, and I found these short sections relatively easy to tackle.

Torrey and I tackle the Elevator Shaft, photo by Joe McCladdie

As Torrey and I reached river-level and the shade of the riparian zone, the humidity shot up. Near the now-defunct Sandy Bottom Aid Station, it was hot and muggy. The river flowed tantalizingly close but offered no relief. Runners up and down the trail complained of low energy and sluggishness. Arriving at the river crossing, temps hovered near 90 degrees. It could be up to 20 degrees hotter on race day.

We replenished at the aid station and soaked in the cool water of the Middle Fork American. It was fun the chat up other runners and compare notes on the almost 50 miles of trail we had covered in the past 30 hours. It took a while before we were ready to tackle the 2.5 mile climb to Drivers Flat Staging Area, our finish line for the day.

Memorial Day Monday saw the final stretch of trail, capping off the 70+ mile weekend. David will pace me for this stretch, but was returning from injury and could not join me. As I descended Sliger Mine Road to Green Gate, I fell in with John Nagel, whom I had met near Miller's Defeat on the first day. We ran together for a few miles, chatting about Juneau, Alaska, his home. Of course, we covered his relationship with Geoff Rose, Geoff's training camps and a search and rescue effort underway in Juneau. A local runner had been missing for a few days. John runs quite a bit faster than I, but I figured I would survive. I was able to hold up my end of the conversation as we clipped off 8 minute miles. I also justified the fast early pace because I wanted to simulate weary legs for this home stretch. Hammering the downhill, plus the previous two days' efforts, gave me a look at what that might feel like.

Hoboken Creek, photo by Joe McCladdie

I met a few folks along the way, like Bay Area runner Starchy Grant, whose name I knew but had never met. I also ran with Katie DeSplinter for a few miles. Katie was coming off a win at the Bishop High Sierra 50 miler the weekend before. Overall, I felt good about the pace I was able to achieve and the company I was able to keep for this final day of training camp. I know the Western States Trail from American Canyon to Auburn fairly well form previous training runs and local races like American Canyon 50k and Way Too Cool 50k.

Overall, this three day event was very satisfying. Now that I know more of the course, this race makes that much more sense to me. Thrilling views, fantastic single track, daunting canyons, what more could one ask for? I feel honored to be able to run Western States as my first 100 miler. My confidence is high. I will finish the distance. As Tim Tweitmeyer says: it is me and the mountains against the clock.

Race Report: 2014 Dipsea

The Dipsea is a race like no other. Consider the handicapped head starts given to runners older and younger than the 19-30 year old "scratch" competitors. Peruse the 100+ year history of the oldest trail race in the country. Feel the community entrenched around this coveted race. The black shirt awarded to the top 35 finishers is likely the most coveted race tee on the planet. It took me three tries, but I finally gained entry to the 2014 Dipsea, the 104th edition. The allure of the Dipsea is unavoidable to trail runners from the Bay Area and beyond. Since its start in 1905, it remains a local institution. I was in love with this race from the moment I learned of it, and consumed everything I could on the subject. Movies about the Dipsea Demon Jack Kirk, the Bruce Dern movie "On the Edge", blogs and books; I thought about the race every time I set foot on the legendary trail.

Ann worried that I might sustain an injury, given the technical and crowded nature of the course. Steps of varying sizes and materials separate Mill Valley from the summit of the first climb at Panoramic Highway. Shortcuts with names like Suicide and Swoop bring the courageous down steep trails cut through thick brush. The descent into Steep Ravine is more akin to a controlled fall than running. I knew I had to take it easy. I would never forgive myself if I failed to toe the line in Squaw Valley because of a 7 mile trail race gone awry.

Just three weeks before Western States 100, I figured Dipsea would be a welcome distraction from the impending taper madness. I was right. It is always liberating to toe a starting line knowing I would be dialing it back. Twirly dropped me off and headed straight to Stinson Beach, trying to beat the traffic. As a first year runner, I was set to start in the "Runner" section. The top 750 finishers (overall) from the previous year get an automatic entry. They also get to start first. I watched the 26 waves go off, one each minute, before the Runner section even began. As a 42 year old, I would only have a three minute head start on the scratch runners. The AAA invitational group had a 49 minute head start on me. It became obvious to me that racing my way into the top 750 would require an honest effort!

Once the whistle blew, the adrenaline carried me up the steps. Local residents played music and cheered. The steps were scrawled with chalk; words of inspiration from friends and family members. Walkers stayed to the right, and runners hopped up the left. I passed when I could, but kept my effort in check. A steady stream of scratch runners filed by in the early miles, but I spent most of my time in the fast lane with them. I was anticipating much more difficult passing conditions, but everyone was on the same page. Go hard on the left, stay to the right while you're sucking wind.

My power hiking practice paid big dividends as I passed runners while hiking. My legs felt solid, and strong. Once at the summit of the first climb, I let loose. Descending into Muir Woods I kept pace with some fast runners around me. At the last minute, I turned left to take the Suicide shortcut. Pre-race I was unsure if I should risk the steep slope. The shortcuts are off limits outside of race day, and I had no idea what to expect as I followed the conga line of runners into the bushes. The trail was soft, and a cloud of dust obscured the footing. I could not see a damn thing below my knees. I focused on the hips of the runner in front of me, watching for the larger drops.

Through Muir Woods and across Redwood Creek I did a quick assessment. I felt in control and strong. No niggles. The hike up Dynamite and Deer Creek came and went, and once on the Hogsback I continued passing people. The cool shade of the rain forest was a welcome change from the exposed grasslands of Hogsback. Cardiac Hill was near. I kept a steady pace and gave Cardiac my best effort, setting a PR for the climb on Strava in the process. I dumped my water bottle over my head at the aid station, got a refill and took off for the two mile descent to Stinson Beach. I ran hard, falling into line with a couple guys who had the same plan. The Swoop shortcut offered no passing opportunities amongst the conga line.

Once I hit the bridge on the floor of Steep Ravine I could smell the barn. I ran Insult Hill hard, and kept increasing the effort along the Panoramic Shortcuts. I tried to pass as many people on the road as I could, increasing my turnover on the smooth pavement. Then we would jump back into the bushes and the single file roller coaster ride. The terrain was technical and I found I had to back off the runner in front of me to see where to put my feet.

Then we were back on the Trail headed for the beach. I burst onto the Highway and ran with every ounce of effort I had left. I think I passed another dozen people on the final quarter mile of pavement. When I crossed the finish line, I felt that familiar 5k nausea. I didn't leave much out there!

Finishing chute, photo by Leigh-Ann Wendling

My 1:22:xx was good for 844th place overall. I was 4 minutes late for the top 750 and the invitational entry for 2015. I'll apply again next year and figure out where to shave off four minutes this winter. Heartfelt thanks to all of the volunteers and organizers. This race truly is special, and I look forward to many, many more.

Post race party, photo by Leigh-Ann Wendling

2014 Western States Training Camp Weekend Day One: Robinson Flat to Foresthill

The first installment of a two part series, the 2014 Western States Training Camp was too big for one post!

The 2014 Memorial Day Training Camp on the Western States 100 course was an eye opening experience. It was my first look at miles 30-80 of the race course, and they were impressive. Over three days I covered 70+ miles, getting a sense of the terrain albeit 10-20 degrees cooler than race day. Now that I have seen much of the course, the allure of the race is evident. This trail offers beautiful vistas, runnable mountain trails, and canyons deep and steep enough to call ones sanity into question.

Descending Little Bald Mountain

Looking back to Squaw Peak

On Saturday buses shuttled the runners from the Foresthill Elementary School to Robinson Flat Campground. The line for the restrooms grew, and I chose to ignore the obvious rumbling in my gut. I was looking at a long day, and wanted to get underway. My legs felt tight and my calves threatened to cramp on the mile long climb up Baldy. A spectacular vista welcomed runners to the top. Desolation Wilderness and Squaw Peak provided some perspective about how the course will have brought us this far.

Traversing above Deep Canyon

The next 13 miles were easy running through transitional big pine forests on single track and fire road. Word on the trail was that much of the single track turned into road during the American Fire in 2013. The miles clicked by. Just before arriving at Dusty Corners Aid Station I had to abide my rumbling gut. At the aid station I refilled my water bladder and continued on to Pucker Point. The view of Screwauger Canyon from the precipitous section of trail is spectacular. I had to stop and soak in the vista, as on race day I want to be efficient.

Pucker Point and Screwauger Canyon

~6 year old rattlesnake in Last Chance

I anticipated the canyons as I ran through Last Chance. There was no aid station there during the training run, but I did happen upon a rattlesnake. Then the descent into Deadwood Canyon began, and with it came warmer temperatures. I ran across the new Pacific Slab Bridge, named for a mine tucked into the side of the canyon wall. The roar of the North Middle Fork American River teased from a thousand feet below, and I had to stop a few times to once again soak in the views. The American Fire burned halfway across the famous Swinging Bridge, so we forded the river with the help of a cable. I stood hip deep in the river talking with Peter, a volunteer assisting in the river crossing. I spent about five minutes cooling off before hiking up to the spring, where I filled an empty handheld bottle with dousing water.

The hike up to Devil's Thumb was just as steep as I expected. The fire left little shade on the steep slope, and I tried to keep my pace up and resist trudging. I stopped to enjoy more vistas and allow my heart rate to drop a couple times, and at one such moment a man with a French accent remarked on the view. His voice was immediately recognizable.

Devil's Thumb ascent amdist the American Fire

 "Is your name Pierre?" I asked. He nodded and looked at me quizzically. "You paced so-and-so in 2009, and they made a movie about it." I had purchased 100 Miles to 40 at Zombie Runner in Palo Alto and devoured the footage from the race. Pierre's influence on the runner made for some entertaining research. We talked about his experience in the race, and how 2014 Western States would be a first for both of us.

I looked and looked but somehow missed sighting the Devil's Thumb formation. I reached the flat campground in about 40 minutes. A short jog to Deadwood Pump Aid Station felt good, and I refilled my two bottles with ice water and Tailwind. I put ice water in the pack and ate a couple slices of banana with peanut butter before heading out along Deadwood Ridge. I tried to imagine the hustle and bustle these woods would have held 150 years ago. Gone are the structures, roads and people. Save for a few rusting relics of industry, an occasional cemetery and historical signage there is no trace of civilization. I hope to fill my head with more history of the area before the race.

Mining relics

I met up with a runner named Mike as we investigated the Deadwood Cemetery, which was devoid of gravestones. Mike finished the race in 2010 and was willing to tell me stories as we cruised the long descent into EL Dorado Canyon. This stretch was runnable and went on and on to the point where I was wishing for a climb! The lower sections became more technical, and by the time I reached EL Dorado Creek I was ready for another soak in the cool water. The swimming hole under the footbridge was full of runners relaxing and trading stories. Butterflies flocked to one man in particular, resting on his hands and shoulders. I began considering an extended stay in the creek, but decided instead to attack the climb to Michigan Bluff. Ann was at the aid station there, and I wanted to give her an update on my day.

The "spa" at El Dorado Creek

While longer than Devil's Thumb, the climb to Michigan Bluff is at a lower grade. I hustled up the trail, occasionally surprised by a runnable section. The pine forest gave way to manzanita bushes, resulting in abundant sunshine over the last third of the climb. At the aid station Ann helped me get my pack squared away with ice water and gave counsel. I was tired, but had no complaints. As I ran up the road towards Volcano Canyon I heard the slosh of ice water in a bottle behind me. I turned to greet the runner, and it happened to be 11-time finisher Bruce Labelle. He had run from Foresthill to Michigan Bluff that morning and worked the aid station for a few hours before returning to Foresthill. We ran together for a couple of miles as I quizzed him on the course and race day strategies. He is faster than me on a bad day, and I was fighting to keep up with him on my marathon-weary legs. He bounded up to the next group of folks, and then the next.

Volcano Canyon came and went, and the climb to Foresthill was tame in comparison to the canyons. It took me less than eight hours to run the stretch, and I was not hurrying by any means. I was looking at 20 miles the next day, and the day after that. No need to push too hard. I felt good about the day, and hurried home to Twirly after getting those much-needed recovery calories and hydration squared away.

Victory Sportdesign and Trkac Running Store

Please welcome new Wanderplace sponsors Victory Sportdesign and Trkač Specialty Running Store! Both have provided material support to me in my pursuit of long distance adventures. I appreciate their quality of service and contributions to the running community.

Victory Sportdesign, owned by Victor Ballesteros, manufactures a line of drop bags based on Western States size requirements. The bags have design features inspired by years of running ultra races. I met Victor in 2012 when the bags were first being developed. Besides pacing me at the 2013 North Face 50 Mile, Victor has donated gear for the 2014 Western States 100. I am proud to endorse his products. He continues to innovate and improve his drop bags, which are omnipresent at aid stations across the country.

Trkač Running Store (pronounced "tracks") in Grass Valley is my local shop in Gold Country. When I began running in 2009, a trip to the running store meant a 45 minute drive to Auburn Running Company. Since opening, owners Mark and Leatrice Erickson have developed a loyal following, encouraging and enabling runners of every shape, size and speed. In addition to providing Grass Valley and Nevada City with premium running products, Trkač works with the Sierra Trailblazers in supporting a local running team.

Western States Training Update: Weeks 13-18, Fits and Starts

"Fits and starts" best describes these six weeks of training. Venturing into uncharted territory has resulted in some set-backs. I have yet to execute the gradual, steady improvement that I know is prudent. My progress has reflected the blue line, not the red:

Tendinitis spooked me in late March (week 12) and I took three days off at the beginning of April to rest my foot. The tendinitis dissipated, and I was able to get in a solid block of training in the lead up to Lake Sonoma 50. A patient approach to the 50 miler resulted in a solid performance. I executed my plan perfectly and suffered few niggles.

Lake Sonoma

Accomplishing my goals at Lake Sonoma bolstered my confidence to an all time high and I kept training through week 15 with no rest. That week, a lingering niggle on the top of my left ankle began speaking up. I could still run comfortably, and headed out for a 20 miler on Saturday. By the end of the run I was hobbling, and immediately began R.I.C.E.. Symptoms persisted, resulting in another six days without running. Doubt abounded.

I eased back into running in week 16 hashing with the Cougars and enjoying a Sunday jog with Twirly on the Hirschman Trail in Nevada City.

I skipped The Canyons 50k in week 17. I actually felt pretty good by that weekend, but Ann and others reminded me that getting back to 100% was more important that another notch in my race belt. Those canyons are not going anywhere. I'll spend some quality time in there this weekend for the Memorial Day Training Camp. Twirly and I got in some quality miles together in Foresthill and camping at Ruck-a-Chucky campground after a brief stop at the Canyons finish line.

Cal St.

Ann has earned her keep on my team, preventing me from doing too much too soon after being sidelined. Her almost daily counsel enabled me to continue to prepare despite running low miles. I am extremely happy with her assistance thus far and look forward to quality work in the weeks to come.

Week 18 saw me return to a solid week (45+). Double workouts helped; aqua jogging or 2-3 miles in the morning followed by 5 or more in the evenings. This approach allowed me to ramp up quickly without fatiguing any weaknesses. Long runs were tempered by practicing 100 mile pace to keep things easy.

Weeks 13 - 18 on Strava View

Training in earnest resumed the following week. Despite all the fits and starts, I feel strong, confident and capable at this point. Training Camp weekend looms, and will contribute to 105 miles over seven days. Daunting but exciting, the upcoming weeks look to be some of the most rewarding of my running career thus far.

See you on the trails!

Race Report: 2014 The Canyons 50k (DNS)

I did not start (DNS) this race. This post details what I did instead.

2104 marked the inaugural running of The Canyons 50k in Foresthill, CA. Co-race directors Chaz Sheya and Tim Madden "realized the need for an adventurous, local trail race that would allow others to experience the magnificent beauty of the canyons in the spring, and provide an excellent training opportunity on the most challenging section of the Western States Endurance Run." I agreed, and signed up for the race as an on-course training run for Western States.

The course begins at Foresthill Elementary School. The course runs east out of Foresthill, following the Western States course in reverse. Upon reaching the Middle North Fork of the American River, runners turn around. The return to Foresthill follows the Western States course as it runs on race day. I was looking forward to getting into these canyons for the first time. Lake Sonoma 50 bolstered my confidence, and I took no rest the following week. BIG mistake. By Saturday my left ankle was angry, and after a 20 miler, I had to R.I.C.E. it, for I could hardly walk. The resulting six-day break and reset meant it I would not be running. Despite feeling back to ~80% on race day, The Canyons 50k became my first DNS since taking up trail running.

The race coordinators had all the volunteers they needed, so Twirly and I took our time getting to the event on race day. The weather was moderate with sunny skies and mild temperatures. I checked in with Chaz to get my swag. A nice trucker's hat was a welcome alternative to the standard race tee. We chatted for a bit about the race and trails, Chaz told us to help ourselves to some Tailwind, grab some grub and enjoy the festivities. 

Twirly and I ran around Foresthill and down Bath Road, then relaxed at the finish line cheering in runners. We knew a few people running the race and wanted to hang out to see them finish. However, we also wanted to get a camp site at Ruck-a-Chucky campground so we left before our friends finished. Hopefully the race will continue next year, as this one is on my bucket list. 9000 feet of climbing in 50k makes for a brutal course!

Twirly running to Poverty Bar

 

Cal 3, coming into Ruck-a-Chucky rapid

Our premature departure paid off, as we got the last camp site at Ruck-a-Chucky. The day was turning warm, and I wanted to get in another run along the course. I headed up canyon to scout out the lower section of Cal 3 from Ford's Bar to the river crossing. Twirly kept up for a mile before giving in to the call of the river. I proceeded up river for a few miles before returning to camp. I soaked in the river for a while, and we enjoyed a beautiful night under the stars.

Ruck-a-chucky rapid

The next morning we broke camp before exploring a trail recommended by Ann. A 3-mile stretch from the campground to Poverty Bar brought us rolling hills, fields full of wild flowers and even a wrecked car in the woods. My legs were beginning to feel normal again. I realized I could have run the race without a problem, but at this point "better safe than sorry" is my mantra. I would much rather show up at States under-trained and healthy than not be able to toe the starting line at all. States is the prize, and my eye is on it!

Poverty Bar

The Power of rOund Numbers

Contemplating my goals for Western States, trying to find the balance between ego and rationality, I came across this Runners World blog summarizing this New York Times blog. Not surprising, race goals are set by the numbers, and round numbers are easy targets. Being a numbers guy, I found both pieces compelling.

I have had some extra time to ponder such things, as tendinitis in my ankle has reduced my training volume significantly. The timing is horrible, as I will have to abstain from this weekend's 50k in the Canyons of the Western States trail. I was really looking forward to scoping out that section of the course. That will have to wait until the Memorial Day Weekend training camp. The break has been good for my ego though, as a 24 hour finish doesn't seem practical anymore. The fear of not showing up in Squaw Valley healthy has outweighed the potential of injury due to training too hard in pursuit of that silver belt buckle. Bronze will do just fine.