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Author Archives: Ed Mahoney

Healing Waters

09 Friday Aug 2013

Posted by Ed Mahoney in Medical Files, Running

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flowmax, GMO, Hammer Nutrition, Idaho Springs, tamsulosin

indian hot springs hotelI’m taking a half day vacation this afternoon to drive up to Idaho Springs for the Georgetown-to-Idaho Springs Half Marathon tomorrow.  It’s only a 45 minute drive and I could go Saturday morning but this is the last chance to do something before school starts so I’m taking Karen and Ellie to the Indian Hot Springs “Healing Waters” Spa.  They have a pretty cool pool that Ellie should enjoy.

I could even schedule a rub down at the spa for after the half marathon but I won’t.  I will jump into their hot springs-fed pool though.  I don’t go in for the healing properties of whatever minerals their water contains.  A month ago in Pagosa Springs I soaked almost nightly and they also pitched the healing properties of all their minerals.  Actually, they detailed the specific properties of each mineral.  I found it fairly funny because I think it’s bullshit.  I do think the heat is wonderful.  Maybe the minerals can affect your skin.  Likely do as much harm as healing depending on one’s specific allergies.  I’ll take a bath for the healing properties of the heat.

Regarding healing, on Wednesday I had my first physical in over ten years.  I’m in good shape overall but the experience itself left me feeling somewhat older just for needing some of the cancer-screening procedures.  The only malady I related to the good doctor was that it’s been several years now that I’ve been able to piss like a man.  I know I’m not alone on this one.  In my last poker game nearly every guy in the room, and they are all ten years younger than me, was taking some form of Flowmax.  They also all reported it worked for them so I brought it up as a concern.

man pee on toiletI hate admitting to vanity but having to get up in the middle of the night to pee – shoot more like dribble – makes me feel old and it bugs me.  In every other manner, from physical vitality to maturity, I feel as young as I did in college.  Actually maybe high school because my maturity regressed a bit in college.

So now I am taking my very first pills.  I don’t know if that makes me unusual for a middle aged American but outside of over-the-counter Claritin or Zyrtec for allergies, I never take pills.  Every few years I throw away a bottle of expired vitamins I intended to take.  I had some pain pills after a car accident in high school and again for a sports injury in college, otherwise I’ve never had strong prescriptions for pain in over 25 years.  I have a heart condition called tachycardia arrhythmia but have never needed anything for it.  And based on this physical, it may have finally cured itself.  I might need more of a detailed cardiology exam to know that for sure but the symptoms were not apparent on my EKG.

Back to point, having my first regular pills sort of makes me feel old too, but I’m good with it.  After one night, I already feel better.  A bottle of 30 Tamsulosin capsules set me back $1.98.  I don’t care for the notion that thirty years in the future I’ll likely have a collection of pills, but I’m pragmatic and expect that to be the case.  Better living through chemistry.  I have two bottles presently of vitamins from Hammer Nutrition that I’m doing my best to remember to take each day in order to recover from my running regimen.  Honestly, I’m one of the few people on the planet who will admit to being a proponent of GMOs.  Being lactose intolerant does little to promote the value of real food to me over genetically engineered.  If the minerals in those Indian Hot Springs do actually have medicinal qualities, I’m all for it.

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Shirtless

04 Sunday Aug 2013

Posted by Ed Mahoney in Running

≈ 1 Comment

Tags

Flaming Foliage Relay, naked and you're afraid, nipple chafe

iStock fig leafThat’s right.  I ran 12 miles today without covering my paunch.  It’s been years.  I often ran shirtless as a youth in Texas.  That was before all of today’s hi-tech athletic fabrics.  Cotton was useless in the Texas heat.  I think it was the weather today that emboldened me to run nearly naked.  I got out the door before 11am and the temperature was still under 80°.  There was a small breeze and I wanted to be able to feel it against as much of my skin as possible.  You could say the wind teased me to strip down to all but the essentials.  I didn’t even carry water for this fairly long two and half hour run.

I don’t think I scared anyone.  I did wait to take off my shirt until after I walked out of the house – dropping it on my front porch.  I feel like more runners and bikers out on the trail waved than usual.  It felt good to have a run without worrying about my nipples chafing.  A related story is that my September relay team settled on a team name – Naked and You’re Afraid.  Apparently based on some TV show I’ve yet to watch.  It’ll be ironic if we print up some shirts.  Maybe I’ll run one of my legs shirtless in September.  My 3rd leg will be in the cover of darkness between 2 and 3 in the morning.  If it’s not too chilly at 8500 feet.

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Swim, Bike and Run

03 Saturday Aug 2013

Posted by Ed Mahoney in Ellie Rose

≈ 1 Comment

Tags

Boulder Res, Ellie Mahoney, ironkids

IronKidsEllie attended the packet pickup at the Boulder Res Friday afternoon with her girl friends Kate and Lindsey.  The three of them were registered in the 9 to 11 year old Intermediate division of the 2013 IronKids Triathlon.  Afterward, Kate and Lindsey’s dad made us dinner at their house – chicken piccata, pasta and salad.  I forgot to ask what the dressing was but the salad contained thin yet crispy apple slices.  This morning, I woke Ellie up at 5:30am, then again for reals at 5:45am.  She ate a light breakfast while I drank coffee.  Then we drove back to the res to setup her bike and gear in the transition staging area before the 6:45am deadline.

The girls wave didn’t start until 8:30, after the Seniors.  They played on the beach and primed their pumps with some light swimming while we waited.  Dave showed up before the start with breakfast bagels for us big kids.  They hit the spot.  Not sure why food and drink vendors don’t attend this event.  It’s huge.  Anyone selling coffee could have made enough to winter in Florida.

bikeKate was one of the first girls out of the water.  She’s a fantastic swimmer.  Ellie’s game plan was to pace herself and simply try to finish.  She swam a nice straight line to the first buoy.  Ellie said the swim on the way in from the second buoy consisted mostly of swimming around people.  It got crowded from some of the boys who were still in the water from the wave ahead of her.  Ellie’s game plan on the bike was to take the first lap easy and to speed up on the second which she said she did.  There were some momentum killers though like when the course does a u-turn at the firehouse at the bottom of a hill.  The bike was clearly her slowest leg comparatively but she kept to her plan which was to keep a comfortable pace.

The bike was four miles whereas the run was one mile.  That makes the run a bit long relative to the swim and bike.  In my mind anyway but maybe a 4:1 ratio is normal.  Ellie ran strong though turning in an 11:08 mile.  I thought initially from the results that her mile run pace wasn’t much off from her bike pace.  Same with many other kids.  That made me suspect perhaps the bike course is longer than advertised.  Then I figured out the bike pace references laps and not miles.  The timing results have a number of issues I won’t get into.  Not sure why it’s so difficult though to publish meaningful and accurate results.

Ellie finished feeling good.  This is her first ever Triathlon.  She wants to join a triathlon training team next summer with her girl friends.  She trained well enough this summer to complete a triathlon.  Next time she wants to be competitive.  That’s my girl.

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IronKids

30 Tuesday Jul 2013

Posted by Ed Mahoney in Ellie Rose

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Boulder Res, Ellie Mahoney, ironkids

UHC IronkidsEllie returns to the Boulder Res Saturday for her second IronKids triathlon.  Her first triathlon didn’t go so well as she discovered she has exercise-induced asthma.  That wasn’t a huge surprise as we knew she had some breathing issues.  Such asthma-like conditions aren’t show-stoppers anymore though as evidenced by the Denver Nugget’s JaVale McGee.  Plus Ellie won her 5th grade, all-district, 50 meter dash this spring.  All the same, I’m not expecting any trophy level competition out of Ellie.  I just hope to see her finish.  I’m so proud of her getting back in the saddle and fearless to try again.

Ellie doesn’t exactly train for triathlons.  Not formally, but Brit has been taking her swimming and she runs around the neighborhood with her friends.  She also swam last weekend at the Boulder Res to prep for the open water.  She first had to take a small swim test from the life guard before being allowed to swim beyond the rope.  She smoked a couple of boys in the water whom were also testing.  Ellie also has a nice Diamondback Clarity hybrid bike she bought used from her friend Kate.  I swapped the dirt tires out for faster road tires and lubed the chain.  More importantly, Ellie ordered a Pearl iZumi tri-suit because for an 11 year old girl, it’s all about style.  Can’t wait for Saturday.

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Planning Party

28 Sunday Jul 2013

Posted by Ed Mahoney in Running

≈ 4 Comments

Tags

Flaming Foliage Relay, Georgia Pass, Picture Rock

Ed at SignOur team Captain Steve Wolf, invited us over this afternoon to plan for our upcoming Flaming Foliage Relay.  This is a ten person relay over three mountain passes and 170 miles in September.  Steve said to bring a dish and/or beer.  That makes it a planning party.  I plan to bring ceviche.

We finally have the leg maps to review.  I’m in van #1 with Matt, Allison, Kristina and Kelly.  We’ll cover 21.8 miles for the first set of five exchanges.  I’ll start us out at Citizens Park in Idaho Springs and run 4.4 miles up a slight 1% incline to the County Fairgrounds.  At over 7500 feet, I might count that easy grade as a hill; otherwise this will be a nice 7am wake-up run.

Keith at 5 milesVan #2 will handle exchanges 6 through 10 and my next turn at bat will be leg 11.  This will be somewhat emotional for me as my return to the plate will bring me back to Georgia Pass, where I nearly cried snowshoeing the Colorado Trail two years ago.  I won’t have to worry about post-holing through six feet of snow this time but the trail will still be a challenge with the first 6 miles ascending up a 6% grade.  The downhill might not be any easier – depends on how fatigued my legs are after cresting the pass.  Total distance for this leg is 12.6 miles.  My experience should be key as I’ve been over this hill before.

Allison at 5 milesWe break formation on the final set of exchanges and instead of running leg 21 for my last effort, I run leg 23.  This is in my favor allowing me to get some extra rest, and will likely have me running at sunrise around 5am rather than in the darkness of 3am.  This run could be a well deserved reward for scaling Georgia Pass earlier.  The leg wraps around Turquoise Lake near Leadville, down a 3% grade for 3.6 miles.  The lake is stunning, I’ve seen it before hiking the nearby Colorado Trail.  Nice camp site if you’re planning a trip to the mountains.

Kristina at 5 milesThis week, once I returned from Austin, had some cool temperatures.  Got some good mileage in along with a hill workout Saturday.  I ran 5 reps on the east side of the water tower hill on the White Rocks Trail.  The hill is a little over a quarter mile long at a 9% grade.  Decent workout.  This morning, I ran with my relay teammates on the Picture Rock Trail in Lyons.  Essentially another hill workout – 5 miles up and 5 back down.  This will help me prepare for Georgia Pass.  Another cool run with 63° and mist.  Met Kristina for the first time – she’ll be in van #1 with me.  She’s a Decathlete from Western State and a strong trail runner.  I followed her down Picture Rock this morning.  Whenever we hit a cluster of rocks, where the typical runner might express caution by slowing down, Kristina would surge.  The girl has trail legs.  She’ll compliment our team nicely.

Steve at 5 milesSteve, pictured here by the way, updated us on our team participation during this morning’s run.  Turns out three runners have dropped out.  He thinks he has some others queued up but if you’re interested, let me know.  The relay is September 13-14.  You’ll have to survive over 30 hours of driving in a van full of sweaty, stinky, likely gassy, sometimes obnoxious (me), overly fatigued 20 year old and 50 year old runners.  We’ll spend Saturday night partying in a riverside house we rented in BV near the finish.  If that sounds fun to you, let me know.  The picture above Steve is Kristina from this morning.  Above her is Allison.  Then Keith and that’s me up top.

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Sweating Down in Texas

20 Saturday Jul 2013

Posted by Ed Mahoney in Running

≈ 2 Comments

Tags

Barton Creek Greenbelt, BCRT, Camp Craft, Hill of Life, Twin Falls

Camp Craft TailheadMy first couple of runs in Austin were tolerable because it’s been raining down in Texas.  That didn’t help much with the humidity, but you can’t have it all.  Not sure which I’d prefer to avoid, melting under a blazing sun or drowning in humidity.  Probably end up drenched in a puddle of sweat either way.  I didn’t mind running in the rain.  It’s such a warm, comfortable rain in Texas.  Try running an hour in the mountains during the rain and you’ll die from hypothermia.  Colorado rain is really just a warm snowfall.

Per plan, I made it down to the Barton Springs Greenbelt today.  I’ve always launched from the Loop 360 Trailhead – which is about halfway along the trail.  Today I decided to learn some new trailheads and started on the Hill of Life Trail which begins at the Camp Craft Trailhead.  You find this trailhead at the end of Scottish Woods Trail, around the corner a few feet to the right on Camp Craft Road.  There are signs along Loop 360 for the Scottish Trail intersection.  You take the southwest street.  It’s a residential street that goes for maybe 200 yards before ending at Camp Craft Road.  There were tons of cars parked along the street, setting my expectations for a crowded trail.

The crowd began immediately at the trailhead where some organized training event was finishing up.  The coach was yelling out times for a couple dozen runners coming up the hill.  This trail starts down what looks like a creek bed, which is to say an extremely rocky 10% slope.  It reaches Barton Creek after a half mile.  I heard the coach counting off about four and a half minutes.  That sounds right for climbing a half mile hill.  I’m guessing he was having his runners repeat hill climbs.  Hard to say how many.

This crowd thinned out once I hit the main trail, but I was constantly passing hikers and bikers.  One guy passed me with a couple of dogs.  And I passed a couple of bikers that had passed me earlier.  The trail was too technical for them.  It’s fairly flat but has some big rocks in places.  I hesitate to say it isn’t well marked.  It has green mile markers every quarter mile.  But as you could imagine near a creek, the trail constantly branches out and it’s difficult to know which is the main path at times.  The branches typically fork back together so it’s usually not too critical but some decisions can lead you back uphill to the road and those are to be avoided.

SignAt one such decision point, I forked left which I quickly understood was going to lead me up to the road.  I decided to stay with it because others were on it and I figured I might learn of a new trailhead.  Plus this was near 3 miles and would give me a nice 6 mile run.  Had I continued on the right fork I would have encountered another option toward this trailhead, but marked by this sign.  The trailhead turned out to be what’s called Twin Falls.  You park along the MoPac service road on the southwest exit ramp of its intersection with Loop 360.  I returned back down to the main trail forking left to complete the Twin Falls loop clockwise.  I went in the direction of the red arrow on the sign which I expect points to Twin Falls.  The two miles of Barton Creek between Twin Falls and the Hill of Life contain some good swimming holes and explains where many of the hikers were headed.  I wouldn’t call these swimming holes billabongs exactly, but they can become isolated ponds when the creek dries up in the winter.  Sculpture Falls is another popular spot and there are actually restrooms near the creek where it meets up with the Hill of Life.

Twin FallsI drove around after today’s trail run looking for the Greenbelt map I expected to find for sale.  I started at the REI Store on Lamar.  They directed me to Lance Armstrong’s bike shop which is named Mellow Johnny’s.  They weren’t selling it either but printed me off a free copy of the trail and called around to find it for me.  They discovered I could buy a copy at Whole Earth located a few blocks up Lamar.  I did buy it there and can highly recommend it for the detail of all the unmarked trails and the six different trailheads.  Proceeds go toward the Save our Springs Alliance.  These pictures probably look the same but the first one up top is at Camp Craft and this one here is at the Twin Falls Trailhead.

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All About Ellie

14 Sunday Jul 2013

Posted by Ed Mahoney in Ellie Rose, Running

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Austin, Chautauqua, Ellie Mahoney, Mesa Trail

Folsom Field

It’s all about Ellie this week.  We fly down to Austin today so she can join her Papa on a trip to NYC.  They have tickets to a couple of plays and her cousin Rachel from New Mexico is also going.  It was quite the girl’s night last night as Karen and Brit helped Ellie pack.  I’ll work the week in Texas and fly back home with her a week later.  Austin is expecting a high of 104° this weekend, with humidity to match, so running will be a survival event.  Regardless, I’ll find a day (maybe next weekend) to sneak down to the Greenbelt for a trail run.  The Save our Springs Alliance is selling this pretty cool map of the Greenbelt online and at area stores for $6.  Maybe I’ll take a dip in Barton Springs to cool off.

I ran 10 miles on the LoBo Trail Saturday and another 10 on the Mesa Trail today.  Twenty miles in two days.  It’s nearly as hot this weekend in Boulder as in Austin.  I ran early this morning to escape the heat, because yesterday’s noon-time run wiped me out.  Today’s run was further enhanced by a Bloody Mary at the Chautauqua Dining Hall, along with my après-run brunch of a Caprese Omelet.

Yesterday’s run was miserable.  I even walked a bit on the return.  Today though was nice.  You can’t not have a great run on the Mesa Trail.  Keith, Steve and I left Longmont for Boulder at 6:30am to beat the heat and allow for our day schedules.  I still have to pack for my 5pm flight.  We met up with some other teammates who plan to run the Epic Relay with Keith and Steve next weekend – Brian and Kevin.  Both strong trail runners.  Kevin has to be because his wife Beth publishes Boulder County’s most popular running blog, Shutupandrun.

Launching from Chautauqua Park at 5700 feet, the trail rises unrelentingly to 6292 feet in the first mile and a half.  To figure out the grade, convert everything to the same unit of measure.  Let’s go with feet.  The rise was 592 feet.  Done with the rise.  There are 5280 feet in a mile so the run was 7920 feet.  592/7920 gives a grade of 7.5%.  That’s a decent incline, but one that most runners are capable of running – assuming they are acclimated to running at an elevation one mile above sea level.

I’ll spare you the math from here on out.  The next eight tenths of a mile is down a 5% grade and then back up a 10% grade over the next three quarters of a mile.  This is the high point of the run – assuming you turn around after 5 miles like I did.  The trail has a couple more 150 foot drops followed by intense 10% inclines (reversed on the return); otherwise it smooths out for some nice running.  There are a number of trail intersections.  The signs either say Mesa Trail with double arrows or have a single arrow pointing to South Mesa Trailhead, which is about 7 miles from Chautauqua.  This is my first run on Mesa Trail since the mud, snow and ice of the spring.  Great trail conditions now.  Get out there.

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Fascial Stretch Therapy

05 Friday Jul 2013

Posted by Ed Mahoney in Running

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fascial stretching, ischiofemural ligament, Massage Envy, Shannon Dunlap

ischioMy Massage Therapist has identified what I have been referring to as an abdominal strain to be soreness in my Ischiofemural ligament.  Shannon could double as a Physical Therapist – she’s good.  She can name any muscle or ligament in the body.  In my ignorance, I’ve equated the area of pain to my abdomen; but by applying pressure she has pinpointed the pain and it is where the ischio region of my hip connects with my leg.

The remedy for my condition, other than to stop running, is effective stretching.  And I will tell you that daily visits to the hot springs during my recent vacation to Pagosa Springs greatly mitigated the pain.  Shannon performs fascial stretching as part of my regular massages.  Some athletes see a Physical Therapist, others swear by their Chiropractors.  They might benefit from insurance coverage.  I prefer to take my sports medicine with a dose of full body massage.

Shannon devotes the final third of my massage time to perform this fascial stretching.  I’m a real convert.  I can’t be nude for this.  Well, I could but I have a little bit of modesty so I wear runner shorts.  The technique involves applying pressure on specific muscle groups with inhaling and exhaling during a slow stretch.  The result differs from the relaxation I feel after just a massage.  I walk away feeling considerably stronger.  I highly recommend this type of stretching.  I did this prior to my downhill mile – the day before – to ensure I wouldn’t injure myself trying to run fast.  The results were good.  I’m excited enough to want to turn people on to this therapy.  If you live in the Denver area, Shannon recommends visiting the Denver Stretch Institute.  Or setup an appointment with Shannon at Massage Envy in Longmont.

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Downhill Mile

04 Thursday Jul 2013

Posted by Ed Mahoney in Running

≈ 3 Comments

Tags

Allegra-D, Flonase, garmin, personal record, PR, race video, West Fork Fire

downhill mileI’ve always wanted to run a downhill mile.  Would have been nice to try back in the day when I could run a mile fast, but I’m relatively fast this year so now is a good time too.  And my Garmin site has PRs recorded for a 5K, 10K, Half and Full Marathon.  Probably seems silly, but sites like this get me the same way others are drawn to online or smart phone games.  Not having an entry for the mile compels me to run one.  Fast if possible.  And Garmin won’t know the course was downhill.  Well actually it will since my watch records elevation, but the PR dashboard won’t show that.

My expectation is to be able to run a 6 minute mile – ideally a little under.  I’ve run around 6:40 for splits in 10Ks and marathons so I think 6 minutes is reasonable to assume.  Ironically, I won’t be able to break 6:30 unless I warm up first with a 2 or 3 mile run. Old runners take awhile to warm up.  The run starts at 7am, so I arrived by 6, collected my race bib, and began walking to get my heart rate up.  Of course I primed it first with coffee.

I should be less worried about my heart.  It might take 100 or 200, perhaps even 400 meters – but my heart will be with me when I need it.  It’s my sinuses I can’t trust.  Last week, specifically Thursday when the smoke from the West Fork fires rolled into Pagosa Springs, the soot and ash became trapped in the mucus of my nasal passageways.  In response to this irritation, my sinus membranes released histamine as a defense.  This in turn inflamed my sinus membranes which further produced more mucus.  This poorly coded genetic instruction might someday evolve my offspring into a super species capable of surviving a post apocalyptic world that favors over-zealous histamine production, but it gave me a sinus infection.  I visited Dr. Tusek yesterday and he prescribed antibiotics, Flonase and Allegra-D.  He said some antibiotics would in fact preclude me from running but not this prescription and he cleared me to run.  He even offered me a steroid shot but this little run isn’t that important to me and I declined it.  I’d have staid in bed if I felt too bad.  Forfeiting the $20 registration fee would irritate me but I really think I’m mostly doing this just to complete that Garmin stat.

Before the race, I jogged the course back and forth for a 2 mile warmup.  It begins a bit steeper than I expected, dropping from 5629 feet at the start to 5554 feet in the first quarter mile.  It flattens out after that for a total elevation drop of 173 feet.  The top portion could be a sledding hill.  This is a small race with 270 runners.  Many of them are young and super fit, looking to PR for the mile.  Their warmup sprints are faster than I could run all out.  I line up about 8 people deep from the starting line and watch them launch off like bottle rockets on the 4th of July.  I almost wish I’d been on the curb watching them race.

My goal is to average 90 seconds per quarter mile.  This would hurt in a 10K but I’m hoping the downhill keeps me out of oxygen dept.  It does, I’m about 4 seconds under pace after the first quarter and I feel fine.  I welcome the next quarter mile as the street flattens out but I don’t slow down much, keeping well under a 6 minute pace.  I forgot what it’s like to run this fast.  The downhill slope keeps my heart from bursting but my thighs are burning.  I thought I might run the second half faster but now that I’m into the race I’m happy thinking I can maintain my pace.  In fact, I’m confident at the half mile point that I’ll finish under 6 minutes and I do.  Garmin captures a 5:27 mile.  Hells yeah!  That’s why you run a downhill mile.  For a fast time.  And to clear your sinuses.

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Snake Oil

30 Sunday Jun 2013

Posted by Ed Mahoney in Running

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bonking, electrolytes, Hammer Nutrition

hammer-nutrition-logoI teased Keith after a run the other day that his breakfast waffle gave him an advantage over me on our return.  Later his wife Susan challenged me on my seemingly cavalier nutritional preparedness on runs – particularly in races.  I don’t deny some of my poor performances are due to nutritional imbalances.  I’m not sure why I haven’t focused on this more.  Actually I have at times but I have yet to develop any consistency or discipline with it.  I intend to give it more focus going forward.  Like the focus I gave to developing speed this spring, now is the time to turn my attention to hydration, supplements and electrolytes.

Part of my resistance to this stems from my fundamental belief that people should simply eat real food.  Vitamins should not be necessary if one eats a balanced diet.  I do buy vitamins occasionally but I never take them.  I throw them away a few years after their expiration date.  Yet I do understand vitamins might have a place in the diet depending on other medical or nutritional factors.  But it’s not something I have any real knowledge in.  Then another reason I don’t go in for supplements is that I can’t help but get the feeling they are modern day snake oil.  I understand approximately half of all Americans take vitamins or supplements, and that it’s a $27B industry.  Still, you have to admit some of the advertising is over the top.

Regardless, I’m committing to a supplements plan.  I like plans in general and it’s now time to focus on running nutrition.  To keep it simple, I have selected Hammer Nutrition for all my products.  I forget where I read this, but I was drawn to their web site for their electrolyte products.  I ordered their Endurolytes which come in a pill form factor.  They sent me samples of all their products along with significant reading material.  This was smart marketing.

Whenever I buy stuff like this online, I’m reminded of ordering kitschy toys with saved up bubble gum wrappers as a kid.  I’m going to try and take this seriously though and track my performance improvement.  My primary objective is to be able to avoid muscle cramps in marathons and other long events.  I actually find – weather depending – that I can run an entire half marathon without taking any drink or fuels at the aid stations and not suffer any negative effects on performance.  There is something though about running over two hours where my body becomes depleted and replenishment is necessary to avoid bonking.

Hammer makes a point that it is unwise to try to replenish water and electrolytes at the rate they are depleted.  They suggest the body can only absorb new fuel at about 30% of the rate it burns energy.  I’m going to trust them and follow their plan.  I don’t have very many events to test this but I started yesterday on their products as part of my training run.  Felt good.  If this focus on nutrition goes well for me, maybe I’ll start stretching for my next plan.

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Piedra River Trail

27 Thursday Jun 2013

Posted by Ed Mahoney in Running

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Pagosa Springs Hiking Trails

trailheadThe West Fork Complex Fires robbed me of the best trails I planned to run while on vacation this week.  Namely, the West Fork Trail, Windy Pass Trail and Turkey Creek Trail.  If you click on that link above, know that my cabin is half way between the West Fork Fire and Pagosa Springs on Hwy 160.  The fires burned over the ridge of the Continental Divide so I was never in danger.  The wind did shift today though and is blowing the smoke toward my cabin.  I leave tomorrow so perfect timing.  This link shows the original smoke from space.

With my planned trails no longer an option, I simply had to plan new trails.  I can’t imagine any trail being better than the one Keith and I ran today.  We got in 9 miles on the Piedra River Trail – starting from its trailhead on Piedra Road about 20 miles north of town.  Seriously, this is one of the most fantastic trail runs in my life.  Rolling hills – totally manageable – along a river through a high-walled canyon.  Mountain bikes not allowed.  This is the quintessential trail run and if you find yourself near Pagosa Springs you need to consider making time for it.

bridgeThe trail forks after a few steps and the sign suggests the lower option down to the river.  I’m not sure where the upper trail goes – other than up.  The trail alternates between running alongside towering canyon walls, trees and meadows.  It was over 90° so I’m thankful there wasn’t too much open meadow.  I completely emptied my water reservoir on this two hour run which I rarely do.

I misread a sign as I ran past it that detailed the Piedra Stock Driveway Trail forking downward to the left and our Piedra River Trail veering uphill to the right.  Maybe I just wanted to run downhill at that point.  This mistake did include a cool bridge but the trail quickly became difficult to follow and eventually disappeared completely.  A fly fisherman at the trailhead said there was a marathon run on it a few years ago.  It actually turns away from the river which I wasn’t expecting.  I suspect that is why we lost the trail.

meadowThis accounted for about a mile round trip from the fork.  We returned and continued on the original trail until we felt turning back would make for a two hour run.  The meadow behind me in this photo is actually several hundred feet below and across the river.  It’s the meadow where we lost the wrong trail.

As we turned back, we encountered some lady hikers that we had passed earlier.  One was carrying barbed wire so we asked why.  The two girls work for the Forest Service and are conducting tests with blackberries to determine the number of black bear in the area.  They encircle the berries with the wire and it collects hair from the bears which they use to identify distinct ursine berry-eaters.

trailKeith lead us on the return to the trailhead.  I noticed two things this week about Keith’s running.  One, he is strong uphill.  Two, Keith has developed his trail legs and is much stronger now downhill where it’s more about confidence and skill than conditioning.  You get a good sense of his trail running in this YouTube video.  He enjoyed this trail too.  He is training for the upcoming Epic Relay where this week’s elevation and hills will be put to use.

ridgeMan, I had the best week ever running, hiking and biking the trails around Pagosa Springs.  The fires did nothing to abate my enjoyment of the area.  Many days I worked out twice.  It’s truly incredible that the friends I vacationed with this week all did similar activities.  Susan and Amy must have biked well over 100 miles this week.  I think they did 50 today.  Dave coached me on a mountain bike.  To my knowledge, no one shopped.  We hit the Hot Springs most nights and took turns cooking dinner.  Best vacation ever with with a bunch of fit friends.

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Coal Creek Trail

27 Thursday Jun 2013

Posted by Ed Mahoney in Running

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kid's mountain bike tours, Kip's Grill, Nipple Mountain, Pagosa Hot Springs, Pagosa Springs Hiking Trails

coal creek trailheadMost of the gang mountain biked Jackson Mountain Wednesday morning.  I went for a solo trail run on Coal Creek Trail.  The trail head is 4.4 miles down Fawn Gulch Road which sits at mile marker 148 on Hwy 160.  Fawn Gulch is another well maintain forest service road near Pagosa Springs.  Drive east and you cross a cattle guard at 1 mile.  Another at 1.8 miles, closely followed by a hairpin turn at 2 miles.  Stay right at an unmarked fork at 2.2 miles, cross a 3rd cattle guard at 3.6 miles and you’ll soon see the trailhead on your left.

coal creek trailThere were people milling about at the trailhead but the trail itself seems rarely used.  Plants were dense over the trail.  They ripped the flesh from my shins and ankles making me wish I’d have worn my gators.  Blow down was constant with small and large trees that appeared to have been there for years.  While the trail followed the creek, it crossed several times and rose up steep bluffs causing me to walk portions.  I ran mostly through trees but some sections opened up like in this picture.  Non-use made it difficult to spot the trail several times.  A few cairns kept me from getting lost.  I turned around though, earlier than I would have otherwise, when I got tired of looking for the trail.

logI assumed I might find the trail somewhere past this log, possibly on the other side of the creek, but constantly slowing to seek it became too frustrating after a couple of miles.  And I was getting hot.  I ran more on the return as it presented me with more downhill.  This video gives you a sense of the trail in the first mile near the trailhead.

family shotMy second workout came in the form of mountain biking down Nipple Mountain.  We thought this would be a good ride for the kids but I ended up biking hard with Amy and Dave on the final few miles.  We had a tour drop us off at the top so it was essentially a downhill ride.  The top was steeper and required constant braking.  This was a forest service road, Mill Creek Road off Hwy 84.  We started at the end of the road, shortly past the trailhead for Quartz Creek Trail.

riding down Nipple MountainFinished the day with dinner at Kip’s Grill and Cantina and a soak in the Hot Springs.  You know the food is going to be good when the chips and salsa are excellent.  This place has flavor.  More than a bit unpretentious with disposable plates and silverware, but really awesome food.  We sat outside enjoying the weather.  This was our third evening at the Hot Springs as we bought a week long pass.  The water temperature seemed hotter than usual – it’s not regulated so it can vary.  Nice way to melt away the memory of two-a-day workouts.

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Piedra Falls

25 Tuesday Jun 2013

Posted by Ed Mahoney in Colorado Trail, Running

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CDT, Pagosa Springs Hiking Trails


Dave took me on a four and a half mile bike ride this morning on Jackson Mountain.  This was a different trail than Keith and I ran yesterday, it looped on the north side whereas our trail looped on the south side of Jackson Mountain Road.  This was my first time on a mountain bike in nearly 25 years.  My last ride was on the Austin Greenbelt.  What a kick.  I suspect I’ll be searching Craig’s List soon for a bike.  My rented bike is a Trek from The Hub Bike Shop located near City Market in Pagosa Springs.

This trail was lightly used and hard to see in spots, but extremely soft.  Keith and I might run it tomorrow or perhaps Thursday for a recovery run.  It starts a couple hundred yards below where we started our run at sign post 738 and finishes just above it.  Dave was the perfect coach for someone who needed to relearn how to ride.  He advised me on when and how to shift.  He told me to sit down when riding up hill on loose rocks to add weight to the back tire.  And he explained how to use the rear brake (right-hand) riding down technical hills to avoid flipping, but to use the front brake on less technical downhills for the power.

Mountain biking was before breakfast.  Later in the day we hiked to Piedra Falls.  This is only a mile hike out and back, and a good hour drive from our cabin, but totally worth it to see these awesome falls.  The trail guides all recommend this for kids and it’s a great family hike.  There are also ample camp sites at the trailhead.  This was a 40 mile drive on well maintained county roads.  At 30 miles is the Piedra Trail trailhead.  I plan to return this week to either hike or mountain bike that path through the canyon.  Looks pretty cool.

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Jackson Mountain

24 Monday Jun 2013

Posted by Ed Mahoney in Running

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Pagosa Springs Hiking Trails

jackson mountainKeith and I did a recovery run today in our backyard – which just happens to be Jackson Mountain.  I told him it was about 2.5 miles up but apparently the source I read was referring to the forest road rather than the trail.  Turns out the double track trail is 5.63 miles.  Up hill.  So we decided to make it a loop by running back down the gravel forest road for a total 7.31 miles.

Jackson Mountain road sits at mile marker 151 on Hwy 160, a mile up from where our cabin sits at mile marker 150.  We could have run over but we wanted to keep it short so we drove.  There was some room to park at the lower entrance to the double track at 738.  The lower third of this trail was a decent running trail.  The second third was a bit gnarly in terms of rocks.  There were some steeper parts here too but Keith and I were able to maintain a running pace all the way up.  The top third was smooth.

This is not a killer trail, but to be in our backyard makes it incredible.  It didn’t feel that long.  Dave and Amy biked that same area today and tomorrow Dave is going to take me on their trail because he thinks I’ll appreciate it for a trail run.  Tomorrow will be just another spectacular trail day.  I stopped by the Forest Service office today and got a map and advice for some killer trails that are unaffected by the fires.  Stay tuned for more trail reviews.

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Leche Creek Trail

23 Sunday Jun 2013

Posted by Ed Mahoney in Colorado Trail, Running

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CDT, Pagosa Springs Hiking Trails

sunriseThe sun crested the Continental Divide around 5:30 this morning and I captured this picture from the porch of our cabin in Pagosa Springs.  The winds that blow to the north and east all day whittle away at dusk allowing the smoke from the West Fork San Juan fires to settle like mist around the hills throughout the night.

All the cool hikes I mapped out ahead of time along the Continental Divide for Keith, La Plata and me were off limits due to the fires.  We resolved to hike the Four Mile Lake Loop but had to turn around en route as we encountered the signs stating it was closed due to the fires.  We assume it was because the trail connects with the danger zones and the authorities are controlling access.

san juanWe redirected our plans and drove about eight miles south of Pagosa on Hwy 84 to Blanco Basin Rd.  Nearly ten miles down this well maintained gravel road we turned onto Castle Creek Road, Forest Road 668 and continued for maybe a half mile, veered left at the fork and arrived at the trailhead to the south end of Leche Creek Trail.  Drive slow if you do this to watch for cows on the road.  It wasn’t immediately clear that the trail starts further up the road because there is a cairn in the other direction, but it leads to a camp site.  Two or three miles in we entered the South San Juan Wilderness Area where all vehicles, including mountain bikes, are prohibited.  Until about half way to the north end of the trail, the only tracks were from horses.  In fact, a pair of horseback riders were the only others we brushed by on our six hour hike today.

This trail runs north and south and isn’t the technical experience I intended.  I planned for La Plata (Rob’s trail persona as he hikes the CDT) to lead us along something more steep if not the CDT itself, but this was decent exercise.  The weather was cool for most of it, in the 50s and 60s.  The trail alternated from trees to meadows.  Occasionally we were presented with some nice views.  The course was mostly uphill until around eight miles when it dropped down some switchbacks to the unsigned junction with Navajo Peak Trail.

tent caterpillarWe sat down on the ground here to recover some calories.  Very soon, killer caterpillars were crawling all over us.  These Tent Caterpillars are nesting in many of the area Aspen and killing off the leaves.  Not sure about the lasting effect to the trees.  Many of these trees were over 40 feet tall.

Back to calories, do not eat GU Chomps Energy Chews.  That tripe smells and tastes like fish bait.  Honey Stinger doesn’t need to worry about competition from GU.  These caterpillars probably taste better.

The trail had a couple of steep rises, otherwise the grade was fairly tame with a gain of 2500 feet over 8 miles on the way out.  The final mile was a 500 foot drop, Keith lead us out on the return at a strong pace.  This flume of smoke came into view upon reaching the topflume.

La Plata got us running on the return for a good three or four miles.  This was likely due to the downhill grade on the way back.  We saw some cool stuff on this trail.  The Aspen trees were humongous.  Many had initials carved into them dating back to the ’30s and ’40s.  The oldest I saw was dated 1931.  Keith discovered some wild asparagus – red in color.  And I nearly tripped over this fawn lying on the trail.

fawnAbout twenty steps before where the baby deer was hiding, I thought I saw a big deer running through the trees and snorting.  It was shadowy so I wasn’t certain it was a deer, but the snorting was weird.  La Plata suggested it could be a bear.  We suspect the deer was trying to attract attention away from the fawn hiding on the trail.

action shotThere won’t be any more 18 mile hikes this week.  And we might wait to run later in the morning to let the smoke clear if we hike/run close to Pagosa.  Tomorrow’s plan is to run up Jackson Mountain which is essentially in our back yard.  This will only be five to seven miles depending on where we start.  I’m re-evaluating my hike plans based on fire closures but there’s so many trails in this town I’m not too concerned on each day being anything less than spectacular.

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Burning Trail

21 Friday Jun 2013

Posted by Ed Mahoney in Running

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CDT, CT, La Plata, West Fork Fire

Hahn VillageLeave for Pagosa Springs in the morning where I intend to get in some serious mountain trail miles.  Laundry seems to dominate preparing for vacations.  There are other chores.  Servicing the car.  Prepping the bike.  Planning the dinner we will cook when it’s our night.  Printing hiking maps.  Gathering hiking gear.  But it’s mostly about laundry and then packing.  Although I found time to meet up with my buddy Jim at the Tasty Weasel for happy hour.  There’s always time for a tasty beverage.

The big story tonight though is on alternate driving plans and trail routes due to the West Fork San Juan Fire near Pagosa Springs.  They’ve closed Hwy 160 between South Fork and Wolf Creek Pass.  In fact, they are currently evacuating the entire town of South Fork.   We’re still driving down Hwy 285, but this will re-route our drive through New Mexico.  We have to drive out of the state to flank the flames and come back up into Pagosa Springs from the south.  That’s fine – looking forward to lunch in Chama.

My first planned hike was to be with Keith and Rob starting from Wolf Creek Pass heading south along the Continental Divide Trail.  I hiked the 500 mile Colorado Trail from Denver to Durango with Rob in 2011.  The first segments of that trail are currently blocked due to a fire near Denver.  Rob is hiking the CDT currently in segments, under the trail moniker La Plata.  I joined him on a segment or two late last year and thought it would be pretty cool to get in a segment on this vacation.  Now I’m not so sure it will work out.  The CDT is on fire including Wolf Creek Pass.  We’ll still meet up and find an alternate route.

I mapped out a handful of trails for Keith and me to hike/run throughout the week.  I’ll mountain bike some too with Karen.  The best looking trail has a viable slope for biking up to the Continental Divide with natural hot springs along the route and numerous wooden bridges across the creeks.  This is the West Fork Trail and is at ground zero of the fire.  I suspect another trail on my list, Windy Pass Trail is out too.  But Pagosa Springs has a seemingly infinite number of trails so don’t worry about me.  I’ll be trail running somewhere next week.  This pic above is of me freezing my tail off at the start of the Steamboat Springs Marathon earlier this month.

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The Runner and the Frog

17 Monday Jun 2013

Posted by Ed Mahoney in Running

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Neil Young, Shun Fujimoto

Watching tree frogSurely, you’re familiar with the anecdote of placing a frog in a pot of boiling water.  He’ll jump out of course.  But if you set a frog down into a pot of water at room temperature and slowly bring it to the boiling point, the frog will sit there and eventually boil.  I suspect this is a bullshit urban legend but the metaphor works for me so I’m using it.

For whatever reason I’ve been inundated lately with motivational announcements advancing the notion that running through pain and adversity demonstrates mental strength and is akin to heroism.  You’d think I would agree with that but I don’t.  Clearly I like running.  I ascribe all sorts of benefits to it.  But pushing myself to run hard through the last miles of a marathon isn’t something I necessarily believe is wise or admirable.  Whether we are talking about an intense marathon after hitting the wall, or simply completing a particularly tough workout after your body screams at you to ease up to avoid injury; the ability to finish is less mental fortitude and more like the frog sitting in a slowly warming boil.  You do it because the repetitive motions of the run self-condition you to accept ever-increasing levels of pain at a slow enough rate that you adapt and overcome.  Both brain and body become numb to the dangers.  The idea of stopping or turning around when you’re clearly lost but over halfway there isn’t a decision you make because you’re too invested.  You become half pregnant.  You do it because you’re stupid.

This was never obvious to me in my youth.  I still remember the football coach in high school referencing the ’76 Japanese Olympics gymnast who recently performed the rings with a broken leg as he set the expectation that regardless of our injury, we always walk ourselves off the field.  Idiot.  I’m smarter now.  I’m in tune to body stress and pending injury and take the requisite precautions.  I cool down even in many races rather than sprint for the finish.  Meeting that runner the other day with the cadaver tendons got me thinking on this topic.  My goal is to be able to continue to enjoy running.  Even Neil Young never burned out and is slowly rusting.  Live to run another day.

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Relay Prep

16 Sunday Jun 2013

Posted by Ed Mahoney in Running

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Heil Valley Ranch, Keith Jaggers, Steve Wolfe, Tom Bartel

TomI returned to the Picture Rock Trail Head to run some hills in preparation for the Flaming Foliage Relay.  Generally I access the Heil Valley Ranch trail system from the Wapiti Trail off Left Hand Canyon.  It’s closer to my house and only 2.5 miles up.  Picture Rock Trail is over 5 miles up, but that’s the point.  Today’s run included Keith and Steve, both on my relay, and their buddy Tom pictured here.  He’s running yet another relay across Colorado with Keith and Steve in about 4 weeks.  All of us need hill training to prep for our relays in the mountains.

Before starting up the hill, nearly 20 runners ran by us.  They were men, seemingly in their mid to late twenties.  They emerged from the trail head onto the road.  They were apparently training on a more flat loop through Lyons that mixed trail with pavement.  They were soon followed by a group of 10 or so women runners.  We saw these women on the highway while driving to the trail head.  This gave us a good sense of their course.  These runners all looked elite.  Or maybe all youth looks elite to me but they were running a good clip.  The men’s squad had a few falling behind on the strong pace.

KeithI wasn’t able to find the time to run Saturday and I think that made me refreshed for today.  I led us up the hill and felt strong.  The cool thing about this trail is that even though it goes uphill forever, the grade is manageable.  Even for mountain bikers.  Oddly there were more runners than bikers on the way up.  Generally this is a mountain biking trail.  Keith and I reached the top first.  This is the point at 5.5 miles where the Picture Rock Trail intersects with the Wild Turkey Loop.  It continues rising for another half mile for runners who haven’t had enough punishment.  We stopped here per plan and waited for Tom and Steve.

Before they joined us, Keith and I chatted with a mountain biker who was resting.  I didn’t catch his name but he was in his 40s and nursing a torn achilles tendon.  He related the story of how he ripped it apart trail running in Estes Park.  His subsequent surgery included replacement parts from a cadaver.  Thank God that stuff only happens to others.

Tom and Steve had less time to recover before heading back down.  I’m certain Steve wanted more time, but I felt like pushing him.  The boy needs to get serious about his training with all the events he has planned.  Invariably, my strategy on this trail is to get my workout on the way up and not worry about speed on the way down.  I flew down fairly fast anyway because I had time to fully recover and felt strong.  Tom followed me.  Not sure of his conditioning but his ability to hang was probably more related to having experienced trail legs and confidence in his footfalls.  I slow down on this trail when I feel fatigued because it’s treacherous.  Anyone familiar with this trail has their share of stories stumbling over the rocks.  I fell once so hard I bounced up a foot and a half into a thorny bush, which was fortunate despite the thorns as it kept me from tumbling down a steep hill.

SteveThe biker situation was completely different on the descent.  We must have passed, or been passed by, 30 mountain bikers.  It didn’t annoy me as much as it does other times.  Perhaps because these bikers were mostly experienced and passed by without too much impact.  Or, even though I was running strong, I wasn’t intent on racing and didn’t mind slowing down to let the less experienced bikers pass.

It’s rare I feel this strong sinking back to the bottom of a 5.5 mile ascent.  I credit both yesterday’s rest and the long wait for Steve at the top with allowing my muscles to recover.  I would normally slow down the final 2 miles on Picture Rock Trail regardless of fatigue out of respect for the rocks and memory of past spills.  Click on this pic of Steve to get a view of the rocks.  I might have got caught up in racing the bikers.  I pushed it all the way down, with Tom close on my heels.  He passed me near the end as I elected to cool down the final half mile.  The weather actually cooled off during the run which may have also contributed to the fast descent.  Nothing’s hurting a few hours later as I blog this.  Really nice run for Father’s Day.

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What not to get me this Father’s Day

14 Friday Jun 2013

Posted by Ed Mahoney in Running

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Athleta, Lucy, Lululemon

BB2013 Finisher PhotoLululemon for Men athletic wear.  In case you live under a rock, this is the fantastically successful women’s athletic wear company whose stock was dinged recently for having to recall overly sheer yoga pants.  Their CEO resigned this week (after dumping $50M in stock) lowering their stock price even more.  They have launched men’s wear now and are betting big it will be successful.  You won’t find me wearing their black and gray with flashes of blue and pink pastel.

I’m fairly conservative in dress.  I wear modestly long runner’s shorts.  I don’t wear v-neck t-shirts because I like to cover the hair on my chest.  I still cringe whenever I see videos of Richard Simmons.  This Bolder Boulder finisher’s photo depicts how a runner should dress.  Shorts to the knees.  Shirt left untucked to obscure the master’s division paunch.  No tank top.  Color coordination is probably a good thing but mine is coincidental as Karen advised me on what to wear the night before.  I probably should have asked her to pin on my race bib so it wouldn’t be so crooked.  My wife is tastefully demure, but is a woman after all.  I do appreciate some feminine details.

It’s because of her that I’m familiar with Lululemon, Athleta and Lucy.  I like their stuff.  On women.  If I thought the new Lululemon men’s line of sportswear met my taste, I’d buy it.  I’m not against a single firm making both men and women clothing.  My running wardrobe consists primarily of Nike, North Face, Under Armour and Brooks.  What I see being offered currently by Lulu is too close to gear that would appeal to Richard Simmonds.  I hope they do well (I’m long July 20th $70 call options) but I won’t be wearing it.

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Roller Coaster

11 Tuesday Jun 2013

Posted by Ed Mahoney in Running

≈ 1 Comment

Tags

Alberta Peak, Emily Stout, Hal Higdon, Marathon Training Program, Pagosa Springs Hiking Trails, Wolf Creek Pass

mile 22The key to longevity in my sport is avoiding injury.  All runners my age that I talk to agree with this.  It explains why we become best buddies with our Physical Therapists.  It should be easy to achieve for an experienced runner, but it’s not.  Running, and I suspect most other amateur sports, are goal oriented.  And the goal isn’t to run every day, although it is.  Goals are generally event driven and require aggressive training.  A runner needs to add distance or speed to train for a marathon or set a personal record.  I imagine there are some runners who reach a nice level of fitness and can simply maintain it with consistent workouts that don’t over stress their bodies.  These runners all earned perfect attendance awards in grade school.

Such runners seemingly coast along while the rest of us ride a roller coaster of achievement and injury.  Our training leaves us constantly on the verge of injury.  If we aren’t stressing a muscle or tweaking a tendon, then we aren’t pushing ourselves hard enough.  Improving strength requires incurring micro tears to muscles just as building VO2 max leaves us breathless.  I have a good amount of training time before my next big event but I don’t expect much recovery to occur.  I will try hard to add weights to my regimen because I believe they help mitigate injury.  Otherwise my plan is to add hills, elevation and trails – all needed for the Flaming Foliage Relay in September.

Goals need plans.  Chris and Keith are both really good at plans.  I talked them into joining me in the Boulder Marathon, also in September.  I was talked into my last marathon and I’m convinced the only way to avoid that again is to be the one doing the talking.  So far I have Chris and Keith.  Steve is on my list.  Chris’ plan is quite formal – called the Hal Higdon Intermediate 1 Training Program.  I believe it’s an 18 week plan to train for a marathon.  We only have 15 weeks but Chris can jump in at week 3 or 4.  Like most marathon training plans, this increases weekly distance with longer runs, also increasing, on the weekends.  There are some weeks that remain flat and there is some tapering near the end.  I know Keith follows a similar plan.  Such plans optimize increasing distance at a pace that minimizes risk of injury.

My plan is to do my best at running 8 miles on week days and then fit long trail runs over the weekends.  I probably won’t ever run farther than 15 miles.  Probably no more than 12.  Marathon training plans will generally lead you up to 20 miles though.  I’ve never done that in a workout.  This pic above shows me shuffling my feet at 22 miles in the Steamboat Springs Marathon – next to Emily Stout who took 2nd place in her 20 year old age division.  This was the last of the big rolling hills on that course.  I’ll start my training in earnest in two weeks with my vacation to Pagosa Springs.  I’ve mapped out a few roller coaster trail runs already in the mountains.  Pagosa looks to be an epic training week.

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Summer Running Camp

08 Saturday Jun 2013

Posted by Ed Mahoney in Running

≈ Leave a comment

Tags

Pagosa Springs, Pagosa Trails

BB at 5 milesSummer has started.  I already got in a weekend running trip to Steamboat Springs.  Next up is a full week in Pagosa Springs at the end of the month.  I don’t have any formal events planned but do intend to explore their running trails.  This town actually plays up their abundance of trails and maintains this web site of information on them.  They even have a page on Facebook.  I recall struggling so hard to find the trails in Carlsbad on my last visit there.  This has me excited.  I’m already getting advice from the FB site on where to run.  Some of my running buddies will be joining me.  This is going to be a running camp.

This pic is at the 5 mile point in the Bolder Boulder.  Pretty tight pack rounding the corner.  Felt like a race in how I hung with the same group of runners throughout the course.  My knee is a little sore from pounding the pavement in last weekend’s marathon.  Seems to hurt after longer runs.  I ran 8 Thursday and 10 today.  I’m not in any training rush though so I’ll take it easy the next two weeks to ensure I’m healthy.  I want to be fresh for Pagosa Springs.

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Phone-Record Tracking

06 Thursday Jun 2013

Posted by Ed Mahoney in cyber war

≈ Leave a comment

Tags

big brother, big data, comcast, IBM Managed Security Services, IDPS, malware

iStock data privacyData Privacy is the biggest oxymoron in Computer Security.  Well, maybe second biggest after the name of the industry itself.  If it exists at all, it’s ephemeral.  My point is the expectation should not exist.  At most, even with encryption, it exists at a point in time only.  That the NSA program to track American citizen phone records became public today via a leak to the Guardian only proves the point even more.

What should your expectation be towards data privacy?  Basically what I just said.  Limited.  But that’s the practical position.  Americans further have an expectation of certain rights to privacy from the government.  This isn’t one of them.  Let me explain why what the government is telling us in terms of our need for protection easily trumps our right to privacy in this case.

To summarize what the NSA has been doing; they track what they accurately refer to as ‘meta data’ from phone calls.  By the way, if you’re familiar with the term Web 2.0 as it applies to social networking or current programming techniques, the next trend is Web 3.0 and is all about meta data and the semantic web.  In this case, the NSA is not listening to our phone conversations.  They are tracking calls made from or to specific phone numbers.  Data mining these connections provides patterns that suggest terrorism, and if warranted the NSA seeks court approval to then gather more personal information on the call.

Is the number called from your number private information?  I should add, the NSA doesn’t yet know the number is yours’.  They are simply tracking the numbers anonymously.  Of course, with a couple of clicks, any lay person can perform a reverse phone lookup.  Apparently this isn’t illegal when your neighbor does it.  I equate our phone calls with driving a car from point A to point B.  We can’t do that privately.  Roads are a fairly public space.  The Police however cannot stop you and search your vehicle without following reasonable search and seizure guidelines as part of our personal rights to freedom.  Authorities need probable cause.  Our telephony infrastructure, especially since most analog voice has migrated to data lines if not the actual Internet, is a public utility.  This is debatable, but I believe access to the traffic, or meta data of the phone traffic, should not be considered private.  Anyone who remembers party lines or operator switchboards should agree.

Why is this useful?  Why is the government right?  Consider a commercial application.  First, let me reiterate as I have throughout my blog and on my About page that I do not speak for or in any way represent the views of my employer IBM.  I’ll make note though that I have been in computer security for a very long time.  A popular computer security service is to monitor network traffic for signatures that suggest hacking efforts.  It’s called intrusion detection and prevention.  One particular problem with this technique is that smart hacking is encrypted so it’s difficult to monitor.  The next step then is to do exactly what the NSA is doing with phone records.  Track the end points.  The source and destination IP addresses.  Then correlate (data mine) the IP addresses with published lists of known bad guys – generally botnet command-and-control web sites.  The data is still encrypted but now some inference can be applied to determine if this is bad traffic and steps can be taken to block it.

My ISP Comcast does this for its customers.  They send customers an email stating they have noticed computers from their home talking to known botnets.  They then suggest to their customer that they should take action to eradicate any infection of malware from their computers.  In the case of Comcast, this email is actually quite useless as it doesn’t provide you with the IP address of the botnet command-and-control nor does it provide you with the IP address of the computer in your house.  The average person using Comcast for their ISP likely has a half dozen computers and mobile devices accessing the Internet.  I’ve called them only to learn that this email is really just a marketing ploy to sign you up to their Xfinity Signature Support.

Back to point, this is a good technique to root out illegal activity based on meta data.  Only after positive identification of possible wrong-doing are more personally identifiable records obtained.  I’m not a lawyer but suspect this meets probable cause.  This is my perspective and admit I could be wrong legally.  But I support this action by the NSA.

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Half Full

06 Thursday Jun 2013

Posted by Ed Mahoney in Running

≈ Leave a comment

Tags

Hahn Peak, Steamboat Springs Marathon, Steamboat Springs Marathon Photos

Hahn PeakI look good in this pic.  This is in the first 10K of the Steamboat Springs Marathon, with Hahn Peak in the background.  The final 10K was a different picture.  I was broken.  Hobbling across the finish line.  My finish line pics all show me with my head down.  The event photos are published at Metrophoto.com.

Friends and family are advising me to abandon full marathons.  They tell me I should focus on half marathons.  I can understand why.  I’m extremely comfortable with the half.  My running is consistent enough that I’m nearly always in good enough condition to run a half on any given weekend.  I’m highly confident with that distance.  And I may never be totally confident with the full marathon distance, but that’s partly what makes marathons so special.  I’m rarely nervous lining up to the start of events.  Marathons though are a little scary and I like that.  Even elite athletes can’t say for sure exactly how a marathon will turn out for them.  I’m not ready to give up on marathons just yet.  They haven’t all turned out bad.  I’ve had a couple of good ones.  Ran a 3:36 in my first Denver Marathon.  Took 2nd in my division at the 2012 Boulder Marathon.  I still got game.

I’ve run five marathons now since I got back in shape and returned to road races in 2010.  I ran two as a kid that I won’t count, but I’ve run the Denver Marathon twice, the Boulder Marathon last fall, the Austin Marathon in 2011 and this recent Steamboat Springs event.  I should probably count the 25 mile Collegiate Peaks Trail Run – but that’s as different from a road marathon as the 17 mile Imogene Pass Run.  I’m not yet satisfied.  I’ve run some decent times but have yet to put together the perfect race.

I don’t feel that I’ve failed or lost necessarily, but it’s like that.  I want to keep doing it until I get it right.  Getting it right to me means running strong from start to finish.  I’m looking more for being able to maintain my pace in the final 10K than running a personal record, but there’s likely a strong correlation.  Figuring out how to do this is the challenge that keeps me interested.  I’m convinced the trick is taking in the proper nutrition during the run.  The two issues I’ve encountered are hitting the wall and cramping in the final 10K.  I’ve screwed up other ways too but I know how to fix those mistakes.  I’ve yet to master how to maintain energy and electrolytes.

I’m not obsessed about this enough to schedule marathons every month.  I can wait until September for the Boulder Marathon to take another run at it.  Marathons take a lot out of me.  They’re the Super Bowl of running.  I said earlier that I believe I can run a half marathon on any given weekend.  That suggests some decent consistency in my workouts.  But to maintain that level of conditioning for marathons would take its toll.  My knees have their limit.  This is the time of year I normally increase my miles but I need to ensure I do it on trails.  And while trails offer a softer surface; steep, rocky, mountain trails require a higher intensity than pavement so they have a way of taxing the legs too.

My schedule for the remainder of the year is another half in August – from Georgetown to Idaho Springs.  The Flaming Foliage Relay in September and the Boulder Marathon also in September.  I might add a 5K at some point, although I could wait until December for the Colder Bolder.  My Garmin stats currently show a faster pace for my 10K than 5K and that’s bugging me as much as running a decent marathon.

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Long and Winding Road

02 Sunday Jun 2013

Posted by Ed Mahoney in Marathons, Running

≈ 5 Comments

Tags

Powerice, Steamboat Springs Marathon Results

court houseSafe to say I didn’t run this marathon to plan.  And I paid the price.  Weekend itself went well though.  Karen, Ellie and I drove up Friday evening through Poudre Canyon on Hwy 14.  Really cool drive.  Slow, but something you need to do at least once vs taking I-70 and Hwy 40 to Steamboat.  Hwy 14 connects with Hwy 40 on Rabbit Ears Pass – at the Continental Divide.  We ate at some good restaurants – Sweet Pea, Sweetwater Grill, Winona’s and the Ore House.  And the Steamboat Grande is a nice hotel.  Awesome pool.

I closed out Saturday night talking to Kelly poolside while our kids swam.  Kelly was up supporting Jen who planned to run the Half Marathon.  Which she did of course with a super strong showing in 2:07.  I rode up to the start of the marathon on a different bus than Jen.  I sat next to Liliane, a Pediatrician from Denver.  We talked about our kids and running.  The bus ride up helped us to gain knowledge of the course.  Most hills did not appear too steep, although several were quite long.  You can’t get a decent sense of this from elevation charts.  This worked to put me at ease.

Mostly though I was simply in awe of the stunning scenery.  Calling this post card perfect doesn’t describe it.  The course follows rivers that cut through lush valleys dotted with picturesque farms.  We passed through a couple of villages, best described as mountain hamlets.  How many one room school houses does a road need to be labelled idyllic?  This course was surreal.  The picture here is of Hahn Village where the bus dropped us off for the start of the marathon.  That’s Hahn Peak in the background.

Hahn VillageHahn Village was 35° at the start of the run.  I selected to stand in the sun once it crested the mountain.  My Garmin results show 46° but I don’t know how it averages that over a 4 hour run.  It did warm up to probably 70° or so by the end of the run.  I wore a long-sleeve tech running shirt with a cotton short-sleeve top underneath to protect my nipples from chaffing.  And for the added warmth in the early hours.  I also wore Nike Dri-Fit shorts.  Gloves weren’t needed, I kept my hands warm at the start by holding onto hot coffee and doing some windmills.

I warmed up immediately as we began running.  The cool weather might have contributed with the downhill grade to my fast pace.  I ran 7:32, 7:24 and 7:20 for my first 3 miles.  So much for my 9:00 minute pace plan.  This included a sizable rise in the first mile but not enough.  The problem with running downhill is that even at altitude – this began at over 8100 feet – your heart rate isn’t challenged.  And I wasn’t breathing as hard as I expected at that elevation.  I almost looked forward to the hill in the 4th mile which slowed my pace down to 8:10.  I needed help like that to moderate my pace.  This would prove short-lived.  The 5th mile was a second off my Bolder Boulder 5th mile in 6:47, and mile 6 came in at 6:57 for about a 46 minute 10K.  This is my 2nd fastest 10K in 20 years, after last week’s 44:23.

This should have been a red flag to slow down.  I wasn’t even trying to run fast today, but I did tell myself I would run fast if I felt good.  I continued times like this for the next 10K, not slowing down until mile 13 with an 8:25.  My first half came in at 1:40.  One of my fastest ever half marathons.  I knew I was in trouble when my hamstring began to feel like it might cramp at this point – which it did at 19 miles.  From that point on, my pace was never under 10 minutes.  In fact, I walked most of the final 3 miles as my calves replaced my hamstring as the problem area.  I felt fine otherwise and could walk really fast, but running for more than a minute would cramp my calves.  Can’t tell you how frustrating this was.

Seems obvious the cramping was due to running the first half way too fast, but I’m not entirely certain.  I drank at every aid station.  Typically I took both a water and sports drink.  Problem though is I can’t stand sports drinks.  I think they all taste like shit so all I can do while on the run is take a sip.  My throat won’t open for more.  I can down the entire cup of water, and while that hydrates, it doesn’t do much to supply the electrolytes needed to avoid muscle cramps.  I can tell you what I ate that was incredible though – Powerice.  This is a frozen stick of electrolytes.  Unfortunately they were only served at one aid station near the end.  You have to try these.

I believe the culmination of steep downhills and pavement contributed equally with my fast pace to my muscle cramps.  I never run on pavement and do very little downhill running.  This may be the prettiest road run in the country, but it’s a bruiser.  A few downhills were so steep it hurt to run down them.  This is somewhat ironic as few of the uphills were very difficult.  Walking in didn’t help my time much but it wasn’t too far off my goal.  I wanted to break 4 hours and finished at 4:13 – 9th place in my division.

Jen's familyUnfortunately I was slow to recover from the cramping afterward.  It took me nearly 2 hours before I could sit in a car to drive back to the hotel.  In addition to cramps, my knees and back both hurt.  They don’t hurt normally because I never run on pavement.  Even in road races on pavement, they don’t hurt afterward.  I don’t recommend running downhill marathons on pavement.  Jen and Kelly drove me back to the hotel where I showered, stewed in a hot tub for awhile, and received a great massage from Tara at the Steamboat Grande Spa.  I’m fully recovered now.  I think.  We’ll see tomorrow.

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Steamboat Strategy

30 Thursday May 2013

Posted by Ed Mahoney in Running

≈ 2 Comments

Tags

Steamboat Springs Marathon, taper

finsiher fotoYet another marathon Sunday.  This was Steve’s idea.  We were all supposed to sign up right after Moab to run with Steve in his first ever marathon.  So I did.  Eventually, much later, Jen was able to shame Steve to at least sign up for the half marathon by calling him a pussy.  Since then, Steve has bailed to run another half marathon trail race in New Mexico with his daughter Allison.  Keith is day-to-day with a wife-induced, gardening-related, back injury.  Jen is still committed, but to the half.  That leaves me alone running the full.  Hmm.

That’s okay.  I haven’t been putting in the requisite miles, but I’ve put in less before.  Although that particular marathon didn’t go very well.  I recall blaming my shoes in my first post-race blog, totally bashing the manufacturer before determining I went out too fast.  Sorry Asics, but I blamed my inserts too.  Despite not feeling totally prepared for a marathon, I’ve been running consistently.  My focus has been more on speed for the Bolder Boulder – which went well.  I did try to get in some distance too but tapered a couple of weeks ago when I began to feel fatigued and injured.  I totally psyched myself out, backing off my initial plans to run a 7 minute pace for Monday’s BB10K, thinking I would run more like 7:30.  Instead I ran my original goal I set over two months earlier.  I don’t know what my problem was.  Low T crossed my mind.  I probably just slowed down from the weather heating up.  But you don’t fall out of shape over night.  The Bolder Boulder turned out okay and I’ll be fine in Steamboat too.

That leaves me to strategerize my game plan for running Steamboat.  The plan begins with more tapering.  I ran 10 miles Tuesday, following my Memorial Day 10K, but only 3 on Wednesday.  I wore my minimalist Merrill Trail Gloves for that short distance.  I didn’t run at all today and probably won’t tomorrow since I’ll have to drive 3 hours to Steamboat immediately after work.  I’ll do a short run Saturday to acclimate to the 7,000 feet elevation.

I’ll begin the marathon fairly slow, maybe a 9 minute pace.  Certainly no faster than 8:30, because it launches from over 8100 feet and rises another 50 to the 2 mile point.  My 3rd mile might be fast since it’s entirely downhill but I’ll be loose by then.  The 4th mile rises another 100 feet so likely back to 9 minutes.  After those 4 miles, I’ll either try to keep my pace at 8:30 or run however I feel. I won’t purposely run super slow, but I have no plans to try to push myself Sunday.  This first marathon of the year is more about survival.  I think I might listen to music too.  I know many runners believe they run faster to music.  I sometimes feel like I’m running faster but experience suggests I run slower.  It takes the edge off.  Maybe I need an edgier playlist.

It’s difficult to predict an exact time for this marathon.  I don’t know the course well enough and know I won’t be pushing it hard.  Still, I would like to keep it under 4 hours.  Over 4 hours suggests some walking.  One goal I do have is to not fold like a cheap card table the final 10K.  My plan for that is to drink and eat at every aid station.  Assuming it’s about nutrition, that might help.  The pic above is the finisher’s photo with my girls at Monday’s Bolder Boulder.  We’re a running family.

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Ed Mahoney is a runner, author, and cybersecurity product director who writes about endurance, travel, and life’s small ironies. His blog A Runner’s Story captures the rhythm between motion, meaning, and memory.

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