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23 Saturday Apr 2016

Posted by Ed Mahoney in Running

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Betasso Trail, East Boulder Trail

IMG_8673

Keith pinged Steve and me last night to get together this morning for a hill run.  Keith is training for a mountain trail run and so he is working the trails in the foothills above Boulder into his training regimen.  We didn’t synch up because we all have different perspectives on time and what constitutes a morning run.  For me, 10am would be the earliest, after I’ve read the paper and drank a pot of coffee.  Good thing because Keith ran Betasso.  That climb is clearly beyond my current capabilities.  I have the cardio but my legs are much too weak.  I don’t want to risk re-injury of my hamstrings.  Lest you think I’m a wimp, the start to Betasso is an extremely steep mile rise.  The Empire State building is a quarter mile high, so you just think about starting your run by climbing four Empire State buildings.  At altitude.  The free fall back down on the return is another adventure my legs don’t need.

Instead, I ran the East Boulder Trail.  This trail is no picnic, but the hills are much more gentle than the start to Betasso Trail.  The bridge over Boulder Creek is still out so I only got in five miles.  Good run though, all the hills are contained in that stretch between Boulder Creek and the water tower.  Even though I ran slow, I could tell my cardio was strong on the hills.  Good to know.

I set goals for this year around increasing my speed at the 10K distance.  So far, my injuries have set my training regimen.  Every injury is a learning opportunity.  This time around, I determined I need more strength in my hamstrings.  I’ve been running more off muscle memory than muscle mass.  After my runs, I dedicated time to leg weights.  I have since turned that more into calisthenics.  They feel more natural than weights.  More recently, I am doing less calisthenics and instead am dedicating more post-run time to stretching.  Sure, this pattern will soon have me on the couch drinking beer after my runs.  I’m evolving.

I run the Colorado Marathon 10K next weekend.  This will be my first race in five months.  I initially planned it to be a warmup to the Bolder Boulder.  Possibly a time trial to qualify me for a fast starting wave.  Those plans have changed.  I’ll probably only push myself the final 3 miles of the 10K, after a good 3 mile warmup.  This will still be good to condition me for the Bolder Boulder, although I’ve given up on running any speedy times the first half of this year.

The photo of Ellie in her new dress signifies a big birthday weekend.  I’ll complete my 54th trip around the sun tomorrow and Ellie turns 14 Tuesday.  The story on the dress is she wanted to buy it a few weeks ago from a dress shop in the neighborhood.  She went to coffee this morning with her friend Lindsey and walked by the shop to look at the dress.  Ellie was utterly destroyed when she saw it was no longer for sale in the window.  She coveted that dress.  An hour later, our neighbors Wendy and Chase stopped by to present it to her as a birthday gift.  I expect the smile currently beaming on Ellie’s face to be there all day.

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Good Running Weather

16 Saturday Apr 2016

Posted by Ed Mahoney in Running

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LoBo Trail, The Jungle Book

stretch

I waited today for the rain to turn to snow before running.  I don’t know if I ended up any less wet in the end, but it got me out the door.  Helped too to start with the wind behind my back.  After two and a half miles, I remove my gloves and stop here on the bridge to stretch out my hamstring.  It’s become tight and sore on me again.  This is a tough injury to shake.  I’m warmed up good for this run though.  I aim for 12.

lobo trail

The wind hits me in the face on my turn-around like a wake up call from dreams of winter.  My face grows cold but the rest of my body has built up enough heat to take me home.  Felt more cozy with the wind at my back, but this is actually good running weather, even running into the wind, now that I’m warmed up.  The snow blinds my eyes for a half mile, until I reach these Cottonwoods along the creek.  At the same time these trees screen the wind, the snow turns from hard, in my face, to big fat, fluffy flakes, big enough to bury me if I stop moving.

tulips

Looks to be snow and rain, back and forth today.  Blizzard maybe tomorrow.  My tulips are living each moment like it might be their last.  That’s how I like to take my weekends.  Karen is brewing some Texas Chili.  Ellie and I have tickets for the Jungle Book later tonight.  I remember my sister Sandy taking me to the movie theater in Marion, Iowa, to see The Jungle Book.  First movie I ever saw.

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Spring Training

02 Saturday Apr 2016

Posted by Ed Mahoney in Running

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Tags

Bolder Boulder, LoBo Trail, Vail

standish white

I wasn’t able to run everyday this week, but it was my best running week of the year nonetheless.  I’ve had a slow start to the year, recovering from injury.  My distance returned to par a few weeks ago, and this week, my legs found their speed.  Too late now to run the Bolder Boulder in dramatic fashion, but I’m able to train again.  My initial expectations for racing this spring have been muted but I’m excited anyway.  I have the coming week off and intend to get in some quality runs.

I think it was Tuesday when I felt the speed return to my legs.  The weather lady said to expect snow but the air was too warm during my run.  I’m not sure if it actually rained, or if I was running through the rain clouds.  Colorado clouds make the trail so cozy when they drop across the landscape like reverse fog.  Somehow the reduced visibility dampens outdoor sounds.  I could hear my breathing in the silence.  It was one of those surreal moments, like running through misty Oregon in a Nike commercial where there is no finish line.  My legs fell into their old form after four miles and I maintained a fast pace for the remaining four.  I noticed immediately and held onto my pace and form like a lucid dream.

It did snow on my run Thursday.  Small, hard flakes that, combined with the wind, stung my eyes.  Still, another fast run.  I’m so excited that I can run well again that I ran 12 miles Friday after work.  Thank goodness for daylight savings time.  That’s a distance I generally only have time for on the weekends.  Not sure if I’ll focus more on distance or speed for Spring Break.  I’ll be snowboarding in Vail at the end of the week, so I have between now and Thursday to run and train hard.  I also have my taxes to complete and a living room to paint, but naturally running will be my priority.

I have a 10K scheduled for May 1st.  It will be my first race in five months.  I don’t know my pace any more so I won’t make projections.  I do hope to be able to run the 7 minute per mile pace I generally average for a 10K.  I shouldn’t be too far over.  The Bolder Boulder will be four weeks later so it will be good prep.  But this week comes first.  I won’t be pressured by my full agenda.  The runs will be serendipitous with no clock scheduling my returns.  Spring showers or blizzards won’t keep me off the trail.  Chinook winds might, those are different.  But I expect to be out there logging some miles.  Hope to see you on El LoBo.

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Lion Runner

26 Saturday Mar 2016

Posted by Ed Mahoney in Running

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LoBo Trail, Mumford and Sons

LoBo Bridge

In like a lion, out like a lamb.  That phrase doesn’t really apply to Colorado.  I know some parts of the country are planting their gardens.  I ran today in four inches of fresh snow, piled on top of what’s left to melt from the previous two feet of powder, wearing gaiters, gloves and ski hat.  And shoes still wet from this week’s previous runs.

Let me tell you something about winter running.  Avoiding shallow puddles of water for what looks like snow on the edge of the trail, but is really mostly slush, is a mistake.  Slush is quite literally standing water.  In my experience, it’s typically much deeper than the puddle I’ve rounded.  It’s most certainly colder, that’s why it’s still slush and not yet water.  The best advice I can give you is to run straight through any puddles and avoid slush at all cost.  Should you forget this advice and errantly choose the deeper standing slush over puddles on the trail, weep for yourself, my lion runner.  You’ll never have a dry pair of shoes.

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Antelope Trail

19 Saturday Mar 2016

Posted by Ed Mahoney in Running

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Hall Ranch, Here Kitty Kitty

Rafe 2

Rafe came up from from Albuquerque to watch some March Madness games this weekend with his buddy Brian.  This prompted Eve to host a Here Kitty Kitty relay team reunion, which culminated this morning in a trail run at Hall Ranch.

Brian Summit

Eve skipped the run, but her husband Brian, pictured here on the Nelson Loop Trail, braved the elements.  Actually the weather could not have been more perfect.  I started out in three shirts, tights and gloves.  I shed the gloves after a mile, tied my long sleeved shirt around my waist at the summit, and didn’t really need the tights.  20° in full Colorado sun and snow can be quite pleasant.  With zero wind, the conditions were unreal.

Beth Summit 2

Thursday dropped a half foot of fresh snow and running through Hall Ranch felt like being painted into a scene alongside Burl Ives in the 1964 movie Rudolph the Red-Nosed Reindeer.  The snow crystals glistened like diamonds.  This is Beth pictured above in her own personal post card.

Beth and Brian Bridge

This was my first time running Hall Ranch.  We started on the Antelope Trail, intersected with Bitterbrush Trail after the first uphill mile, and circled around Nelson Loop before returning.  My nano spikes came in handy on the initial climb but things warmed up quickly.  Fat tire bikes cut the lower trail for us but not even rabbit tracks disturbed the powder higher up.  This was my first challenging hill run since my hamstring injury and I felt pretty good.  I credit squats for my leg strength.  My lungs were spewing exhaust like a steaming locomotive, but it felt great to be back out on a mountain trail.

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Farm Roads

12 Saturday Mar 2016

Posted by Ed Mahoney in Running

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Boulder Backroads, Moab, New Braunfels, wedding

6 miles 2

In honor of the political campaign season, this photo above is a lie.  I didn’t run Moab today.  This photo is from 2011.  But I wanted to be there with my friends, oh so bad.  Running that half marathon alongside the Colorado River through the canyon is one of this country’s best experiences ever.  Hope my friends enjoyed themselves this weekend.  Wish I were there.

family

Instead, I ran my own half marathon on the Boulder backroads.  My week was too busy for travel as I just returned, close to midnight Monday, from my Niece Christi’s wedding in New Braunfels, Texas.  This is Christi, pictured above, with her father Mike, sister Mindi and mother, my sister Nancy.  Christi is a school teacher in San Antonio.  Mindi is an officer with the Hays County Sheriff’s Department.

bride and grandma

It was a happy day for my mother too.  While she’s appreciative of her ten grandchildren, only three great grandchildren aren’t enough and she’d like to have more of those.

tres hermanas

I was pleased to see my sisters as well.  They all live a thousand miles from me and we don’t get together often enough.  I hope they were surprised to discover that my bangs are longer than all of theirs’.  I also saw some nieces whom I haven’t seen in decades.  Such a great trip.

mom and daughter

Clearly though, my little sister was the happiest of us all.  Mother and daughter were beautiful walking down the aisle.  The wedding was held outside and the Central Texas skies held back the flood waters just long enough to pull off this wedding Sunday evening.

dance

Okay, maybe the bride and groom were the happiest.  Kevin is also a teacher at the same elementary school as Christi.  They coordinated their wedding date with spring break.  But enough about all these shiny, happy people.  This is a running blog.

Today’s run may have equalled Moab in awesomeness.  I run so often on the little LoBo Trail outside my door and I don’t get out to the Boulder backroads enough.  The hard-packed clay, with streaks of rich brown and slate, is ideal for long runs.  I eschewed my Hokas for my old running shoes and felt like myself again.  My hamstring injuries are fading.  My old Salomon trail shoes have over 2000 miles on them, but give me a responsiveness on the dirt that I’ve missed.  My overly-cushioned Hokas are deaf by comparison.

North of the Boulder Res, I ran past fields of hops ready to grow for the local brewpubs, equine facilities, polo ranches, and over quaint bridges arched across Left Hand Creek.  It was 50° around noon with late winter sunlight filtering down through leafless Cottonwood.  An absolute runners dream for thirteen miles.  I came up behind another runner, over-dressed in tights and jacket, as we both left the road for a section of trail.  A garbage truck was nearly blocking the opening in the fence to the trail.  He took a less confrontational route around the far side.  I was enjoying my downhill stride too much to be bothered and darted between the busy sanitation worker and his monster truck, threading the needle to reach the trail.  I didn’t slow down or go wide.  Every run is a race.  I couldn’t be in Moab this weekend, but I had a good run.

 

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Weekend in Texas

05 Saturday Mar 2016

Posted by Ed Mahoney in Running

≈ 1 Comment

Tags

BCRT, Faust Brewing Company, New Braunfels

BCRT mile marker

I arrived at ATX last night a little before midnight.  The car rental desk at Budget was unmanned.  There were no signs with instructions but I got lucky somehow by asking the staff at the Avis desk for help.  I seem to recall those firms merging a few years back.  Not sure but Avis did indeed have my rental.  Got a Jeep Patriot for $12 a day.  First they upgraded me for free.  Then they pitched about $70 dollars in various options for insurance coverage, which I suspect was more expensive for my upgrade.  I declined everything.  I was too tired to understand anything being said and it felt like such a scam.  Not happy with the Patriot.  Big box with low visibility.  Handles speed bumps well though.

Got in 13 miles on the Brushy Creek Regional Trail this morning.  Weather Channel called for a 10% chance of rain.  That would be an all out rain shower in Colorado but it translates to clear skies in Central Texas.  After a half mile, mold spores began to form under the brim of my cap.  Before a full mile, the mold dropped from my hat and dammed up on my eyebrows.  By two miles, sweat was streaming across my face like the river over the spillway at Perdernales Falls.  I don’t know how people live here.  Many other runners were shirtless.  Not me.  A 53 year old running shirtless is like Trump referencing his penis at a GOP Debate.  People aren’t asking to see my white belly.  I suspect when we do see Trump’s tax returns, we’ll find out he’s been exaggerating the size of all his assets.

BCRT Sign

A half marathon is as much as I get from the BCRT.  6.75 miles one way but I run out and back from the east end along Harry Man Road.  I’m down here for my niece’s wedding tomorrow.  Thought I could squeeze in another run but I’ve since been tasked with some Uncle duties driving people around.  That’s fine.  The wedding is in New Braunfels and I’ve already set plans for lunch at the Faust Brewpub.  The day will be full of reuniting with sisters and family whom I don’t often see.  Looking forward to it.

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Running Bums

01 Tuesday Mar 2016

Posted by Ed Mahoney in Running

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Buena Vista, BV, Daughters of Distance, retirement, Texas State, Vanessa Runs

dirtbag runnersYou’ve heard of ski bums.  Maybe you were one.  It never ceases to amaze me how many people I meet in Colorado who tell me they originally moved here as a ski bum.  This photo captures running bums.  I grabbed it from Vanessa Run‘s FB site, hope she doesn’t mind.  Vanessa refers to such runners as dirtbag runners.  She actually co-hosts a site for dirtbag runners, so I’m not making this up.  Their Instagram site has some awesome running photos.  Vanessa is a classic running bum herself.  She lives out of an RV, runs trail races all over the continent, and writes the occasional running book like The Summit Seeker or Daughter’s of Distance.  She’s wearing the sunglasses.

I started thinking of running bums when my Austin running buddy Ken used the term to describe Jon as he caught me up-to-date on some guys we both used to run with back in the day.  Jon was one of my college cross country coaches at Texas State.  One of those coaches who runs with his charges.  He was only a few years older than the rest of us.  He was such a running bum.  He ate grass-fed smoothies decades before they were in vogue.  I never, ever saw him wear anything other than running sweats. To his credit, they were fashionable and not some Chariots of Fire gray cotton sweats.  To our dismay, he never washed them.  Jon smelled so bad, the entire team would have tears in our eyes when trapped in a van with him.  We drove once together from Central Texas all the way to Kansas.  Brutal.

Still, Jon was such a pleasant person.  He could talk about anything.  I imagine he still can. He became a letter carrier in Austin.  Ken brought him up to let me know Jon recently received a hip replacement and can no longer run.  Nightmare scenario for me.  I can’t imagine the impact on Jon.  He was such a running bum.  I don’t know that he ever won any of the big races but he was an elite athlete.  Running with him was an honor.  Bummer.

I wouldn’t mind becoming a running bum.  Not now, too many bills and commitments.  But in retirement.  I’ve been working on Karen to warm her up to the idea of moving to somewhere like Buena Vista.  That would put the Colorado Trail and the Collegiates at my doorstep.  Some of the finest trail running to be found anywhere in the world.  I could retire there.  Karen points out the tough winters and lack of nearby medical facilities at a time in our lives we might visit doctors more regularly.  I don’t know.  Fairly certain old people live there.  Old running bums.

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Running with Angels

27 Saturday Feb 2016

Posted by Ed Mahoney in Running

≈ 4 Comments

Tags

alpine buttercups, beers with friends, LoBo Trail

two plates

I was quaffing beers with a buddy the other night down at the Well.  The conversation turned to addiction.  I can speak to addiction.  My running is over the top.  Clearly.  This is my 360th running story out of a little over 500 posts in this blog.  But my problem is much worse than what my writing diversion indicates.  The massive miles I ran last summer put me past the point of no return.  I’m not happy now with anything less than 10 miles.  I avoid meeting up for happy hour with friends.  I leave cooking dinner to Karen.  I live for each work day to end so I can disconnect that VPN and head out onto the LoBo Trail.  I think of little else.

This photo of me glaring at Brittany captures me trying to ignore my kids while I extend my narcissism from a long run to dining alone on a steak and potato.  If anything is more excessive than the two plates, it’s that pile of kosher sea salt next to my ribeye.

The hardest part of my hamstring injuries was not running in December.  Then only mostly running for short 3 milers in January.  I’m back now though.  My right leg is about 95% and my left is maybe 65% healed.  I can’t run fast yet but I can run long again.  I went out with the thought of running 12 today but couldn’t stop and completed 15 miles.

I know I’m addicted.  I consciously feel the emotional pull.  There’s no better feeling.  It’s like a two hour orgasm.  Who could resist that?  Quitting my addiction would be like trying to step off this planet’s orbit.  Even if I had a rocket, I don’t want to quit.  I don’t know if that makes me a bad person or really much different from half my friends and neighbors.  I have friends with serious injuries and illness.  Knee surgeries.  Arthritis.  Some should be bed ridden quite frankly but that’s now how they think.

I’m no different.  I hope God allows me to run forever.  I wouldn’t mind leaving this world on a trail run.  I’ve watched slow death.  I’ve cradled sudden death in my arms.  Take me out after cresting a hill.  Leave my eyes open to watch the Colorado sun set over the Indian Peaks.  Leave my corpse in the middle of the trail to force mountain bikers to dismount.  One last spiteful moment.  And let my soul continue to run forever with angels through fields of alpine Buttercups.  I’d be happy with that.

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Going Dark

25 Thursday Feb 2016

Posted by Ed Mahoney in cyber war, Geek Horror, Running

≈ 1 Comment

Tags

Apple, cryptanalysis, cryptography, FBI, scytale, Simon Singh, steganography, The Code Book

scytale 2

FBI Director James Comey testified to Congress today that encryption will end law enforcement’s ability to perform their job.  He suggests that the FBI’s primary tool is court orders to search for information, and he makes the general assumption that data is never accessible once encrypted.  To paraphrase, encryption leads to information “going dark” for the purpose of public safety.  As if encryption is game over for the FBI.  This reminds me of a famous quote (famous misquote actually as I don’t believe this is true) attributed to the Commissioner of U.S. Patent and Trademark office Charles Duell when he purportedly quipped, “Everything that can be invented has been invented.”  Comey seems like a decent guy but suggesting that the FBI requires clear text access to American’s data because the court order process is predicated on this is disingenuous.  The FBI has an obligation to keep up with technology.

I stated in my previous blog on this topic that cryptography and cryptanalysis have been playing a cat and mouse game throughout world history.  So let’s review that, because I believe government is obligated to defeat encryption technologically rather than by  eroding America’s privacy laws.  To be fair, I recognize they are currently playing catch-up.  Consider that cyber crime is nearly a half trillion dollar market.  Security products and services are well under $100B market.  Meaning we are applying $100B to the good side and cyber criminals are making $500B.  So I can sympathize with Comey.  The bad guys are winning.

Understand the etymology of these terms.  We began by covering up secrets.  For example, Histaiaeus, in the 5th century BC, wrote his message for Miletus to revolt against the Persian King on his messenger’s shaven head.  He then waited for his messenger’s hair to grow back before sending him on his way.  This was before instant messaging.  A similar technique was used in the latest version of Mad Max.  “Steganos” is Greek for “covered” while “graphein” is the Greek term “to write”, hence steganography means “covered writing.”  So steganography was the art of covering up a message.  It goes without saying, one didn’t necessarily have to be a rocket scientist to be a code breaker back in the day.

The art of secrecy evolved to hiding the meaning of the message, rather than simply covering up the message itself – with the understanding the message will likely be discovered eventually.  The Greek term for “hidden” is “kryptos”; hence we use the term “cryptography” which we now practice with encryption.  The picture above is of a 5th century Spartan Scytale that transposed the position of letters to hide the meaning of the otherwise open message.

Technology advanced and today one does have to be a rocket scientist to be a code breaker.  Bill Gates was quoted by Representative Bob Goodlatte (wonder if he owns shares in Starbucks?) in today’s Congressional Hearing as suggesting Quantum Computing will soon be powerful enough to break any encryption.  I don’t know about that but point is technology does eventually catch up in this cat and mouse game.  Consider the plight of Mary, Queen of Scots.

On trial for treason, her prosecutor, Sir Francis Walsingham was also England’s Spymaster.  Sir Walsingham first captured Mary’s correspondance, which she hid inside the hollow bungs that sealed barrels of beer.  This was steganography.  But Mary was clever and further used a cypher to hide the meaning of her correspondence.  Sir Walsingham engaged Thomas Phelippes to perform the requisite cryptanalysis and ultimately succeeded in proving Mary’s guilt.  The rest is history.  Point being, Cryptanalysis was on par with the cryptography of the time.  Fast forward to WWII where the British successfully decoded the German’s Enigma with the use of early computing technology.  So Bill Gates might actually know what he’s talking about.

I’m in the cyber security industry and agree with Comey that the bad guys are winning.  For now.  Still, I’m not willing to surrender any more rights to privacy than have already been suspended post 9-11.  Technology will catch up.

 

 

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Hidden Cost of Fitness

21 Sunday Feb 2016

Posted by Ed Mahoney in Running

≈ 6 Comments

Tags

Calvin Klein slim fit, frozen smoothies, hoka one, organic

CALVIN KLEIN BLUE PLAID

I bought a new suit today.  I have two weddings to attend this year.  Blue nailhead pattern.  And the cool thing about it, the slim fit.  But I also had to bring with me a handful of suit pants for alterations.  I don’t travel to customer sites like I used to, so most of my suits are several years old.  The pants all need to be taken in.  I should be happy with that but it’s a bit annoying financially.  My suit jacket lapels are still within style so it made sense to keep the suits and to spend some money on tailoring the pants.  It doesn’t stop there.  People talk about losing an inch in their waist.  I’ve lost an inch in my neck.  So I need new dress shirts too.

Then there’s the gear for the sport itself, in my case running.  I don’t need any more shirts, shorts, hats, gloves, jackets.  I’m good.  But I did have to recently replenish my supply of running socks.  Besides wearing unmatched pairs, most of my socks are also cotton.  My feet have been wet all month due to slushy snow and as you can imagine, I’ve been suffering from blisters all month too.  Wet cotton socks are stupid.  I finally broke down and ordered a ton of non-cotton socks all at once online from the Running Warehouse.  I’ve wasted money trying to buy cheap socks online many times and highly recommend the Running Warehouse for well-priced, quality gear.  Socks shouldn’t cost as much as a suit.  I really don’t understand pricing for clothes.  It clearly has nothing to do with the volume of fabric.

What else cost money?  Race registrations.  I sign up for less events nowadays.  Marathons are the most expensive and I might focus more this year on 10Ks.  And I’ve stopped purchasing race photos for most events.  Pictures can cost as much as the race registration.  I like pics for my blog but it can quickly become too much.  The best approach is to run events with friends so I have someone to take free photos.  Although I’ve learned that certain family members suck at taking pictures and cannot be trusted.

At least I don’t waste my money on supplements.  I take vitamin D regularly.  Doctor recommended and I will say that I noticed the improvement within a few weeks of starting that supplement.  I buy other vitamins occasionally but I’m mostly into real food.  I do buy a bunch of organic, but I also believe the argument that you tend to eat lower amounts of organic than less nutritional foods.  I learned to save money on smoothies by purchasing frozen fruits.  Frozen saves a small fortune actually, and it obviates the need to add ice cubes in the blender.

This blog would be incomplete if I don’t talk about running shoes.  You can easily drop $100 on shoes.  Easily more.  I paid well over $150 on my Hoka Ones – the most I’ve ever spent.  I think they were originally $180 but I bought them at a discount.  And I don’t even like them.  Their soles are so fat, I regularly clip my calves – drawing blood.  I do save money by not renewing my shoes every 500 miles, which is the industry recommendation.  I go about 2000 miles.  I find the waterproof feature of shoes extremely tempting.  I’ve bought a couple.  But that particular feature drives the cost up like nothing else so I generally opt for non-waterproof.

I could go on.  Not sure why this subject even has my attention.  Oh yeah, the need to pay for suit pants alterations.  I guess there are worse things.

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Super Run

07 Sunday Feb 2016

Posted by Ed Mahoney in Running

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Go Broncos, LoBo Trail, Super Bowl 50

long trail

Tell me if you see what I see in this photo from the LoBo Trail today.  Trails look longer in the deep winter.  The wind blows harder carrying the icy February chill.  My ten miler felt like twelve miles.  Actually, I did run twelve.  Because with the sun shimmering off everything buried in white, I could have run twenty.  The Colorado winter draws me outdoors and I absolutely love it.

niwot loop

The runs can be tougher in the winter.  The wind wasn’t too bad today but slogging through the crunchy snow slowed my pace to a shuffle.  It was so pretty out there though, I didn’t mind.  At five miles, Jen came hopping down the trail, like a snow bunny.  She motivated me to run an extra mile before turning back.  If you recognize this sign near the Gunbarrel Tech Center, it marks my turn-around on the Niwot Loop.  The trails aren’t idea for running yet.  They need some packing down.  But they’re pretty.  Glad I got out there before the game.

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How Runners Think

06 Saturday Feb 2016

Posted by Ed Mahoney in Running

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10K, Bolder Boulder

varsity bridge 2

I still have more Colder Bolder photos I’ve yet to publish.  I know, not a great smile, but I was racing for my life here in my only race of this winter season.  Winter races are rare in Colorado, it’s really the time to set plans for the next racing season.  Colorado runners typically target peak objectives for races in the fall, especially for marathons.  My initial plans are to recover from some strained muscles to where I can run again.  Then, I intend to focus on the 10K distance this year.  The biggest event around here for the six mile distance is the Bolder Boulder on Memorial Day.  I’d like more time to prep but that’s fine.  I might decide to switch my training focus to a fall marathon after the Bolder Boulder, or I might decide to continue improving my 10K time.

I’ve been able to run near a 7 minute per mile pace for the last several years, marginally improving each year by a few seconds.  I’d rather see more dramatic improvement but it beats slowing down with age.  I ran a 43:09 last year for a 6:56 pace.  It feels fast enough and I’ve enjoyed some good races.  Still, I’m tired of running a 7 minute pace so I’m setting my goals for a 6 minute pace.  I’m not totally dissatisfied with the 7 minute pace, but I want to be competitive to win my age division in the Bolder Boulder and a 6 minute pace is what will be needed to finish top three.  There are runners my age in this country who can run close to a 5 minute pace.  I don’t think a 6 minute pace is absolutely unrealistic for me, although reaching that speed before summer is certainly a stretch.  And maybe it is unrealistic.  At minimum, it’s probably a multi-year goal, but I won’t ever reach it if I don’t set the goal and get started.  That’s a life lesson.

Two high-level plans will be needed to reach this target pace.  Faster workouts – ideally interval training of some sort – and losing weight.  I don’t really care to lose weight, I’m comfortable at 170 pounds.  But there is no denying the impact of weight on speed in distance running.  I wouldn’t have to lose much.  I weighed 150 pounds in college so I would not have to drop below that.  I suspect reaching 160 pounds would enable me to run a 6 minute pace.  And this is probably attainable by Memorial Day.

The next trick is adding intensity to my workouts.  This is extremely difficult running alone.  In fact, it’s almost impossible for me to gain the needed speed without training in a group.  It will depend on just how serious I am if I actually join a local runner’s club.  I’d prefer to train with some of my buddies.  I know Chris is fast enough to give me a workout.  Problem is, he’s training for a spring marathon so our training requirements are not aligned.  Keith is fast enough too but he complains when I make him run intervals.  I sense he doesn’t enjoy workouts that prompt puking.  I can probably trick him somehow into running high intensity workouts.

If I do attain a 6 minute mile pace at the 10K, shoot if I could even run that for a 5K, then naturally my next goal will be to run a 5 minute pace.  That’s a fairly ridiculous fantasy, but that’s how runners think.

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Being Mortal

29 Friday Jan 2016

Posted by Ed Mahoney in Running

≈ 2 Comments

Tags

hamstring strain, injury, Lolo Jones

renaissance-humanism

I’ve started running a couple times per week as I work through these high hamstring strains.  I’ve determined laying off isn’t the answer.  I need to show some progress.  Not to mention, I’ve gained nearly ten pounds over the last two months by not running.  My plan of action is to strengthen my legs with weights and calisthenics.

My current read is Being Mortal.  Jen turned me on to it.  The subject matter is death but I’ve gleaned running advice from its virtual Kindle pages.  The book states how people begin to lose muscle mass after 40, as much as half by the time they reach 80.  Looking at my skinny calves, it wouldn’t surprise me if I’ve already lost half my muscle mass from my youth.  I don’t think 20% is an unreasonable estimate.  This explains why I so easily strained my hamstrings.  I exceeded my limits running off muscle memory.

I knew when I turned 40 that strength training would arguably be more beneficial than aerobic exercise.  Karen makes it a mandatory component of her dance aerobics.  But I find strength training boring.  Weights fail to meet my criteria for enjoyable exercise, I require a higher degree of fluid motion.  I’m no dancer, but I can honestly say that I feel creative and artsy when I run.  Not sure I can explain why, I just do.  My buddy Rob describes his hiking as a continuum.  Like inking your life story over years of seemingly inchoate tattoos.  I’m all about continuous motion and I don’t feel any rhythm in weights.

I find myself spending more effort on calisthenics than weights.  My favorite is a plank wherein I alternate lifting a leg up in series of five lifts.  I learned the exercise at this site.  I’ve also increased my massages in an attempt to rub out the scar tissue.  And my rule for running, now that I’m back at it, is to simply keep my pace slow.  It’s actually hard not to as the hamstring strains act as a governor.

These hamstring strains have proven resilient.  This is my first real injury in two years – which I consider a really good stretch.  I’m taking it in stride for several reasons.  First, I was in such good shape last year that (despite the weight gain) I don’t believe I’ve lost much in terms of conditioning.  Not in panic mode yet.  Second, recreational athletes like myself face the same concerns as elite athletes.  We are typically suffering from some strain or injury almost constantly.  It’s expected and simply a matter of injury management.  Third, I find injury management an interesting process.  I am constantly learning and improving based on my injuries.  I improved my form after suffering from plantar fasciitis.  I learned to strengthen my knees with abductor and adductor exercises.  And this injury has helped me to recognize how age weakens muscles and requires renewed focus on strength training.  As long as I learn from my injuries, it’s all good.

 

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Pre Season

17 Sunday Jan 2016

Posted by Ed Mahoney in Running

≈ 3 Comments

Tags

Lagerman Reservoir

IMG_7607

Winter is the time to heal.  Colorado winters are so pretty though, it’s the time for runners to enjoy some long, slow runs.  I ran seven today with Keith and Steve out behind Lagerman Reservoir.  The weather looked cold starting out.  I couldn’t even guess where the sun was in the sky.  Then the clouds cleared after a few miles and the 24° felt fine in the absence of any wind.

Steve, pictured here, like me is returning from injury.  This was my first real run of the year.  Hard to say if my hamstring strains are still an issue because they were so tight and heavy from snowboarding yesterday.  But I can’t stay away from running any longer.  Whatever injury remains will have to accept some tension.  Resting is over.  Days like this draw runners outside for the pre season preparation for the races to come in springtime.  I’m ready to start training again.

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Snowpacked Trail

02 Saturday Jan 2016

Posted by Ed Mahoney in Running

≈ 2 Comments

Tags

Colder Bolder, gaiters, Hoka Ones, Kahtoola, LoBo Trail

Varsity Bridge 2015

Believe it or not, this is yet another photo from the Colder Bolder, running across Varsity Bridge on the CU campus.  I’m still showing those race pics because it’s the last time I ran.  Until today.  I tested my hamstrings this afternoon with an easy seven miles on the snowpacked LoBo Trail.

My right leg feels mostly healed.  The left hamstring is still sore.  I don’t know though that I can’t start running, if I keep things short and easy.  I did keep it easy today with about a 10 minute pace but I found it impossible to stick to my three mile plan.  After a brutal cold front, the temp was over 30° with zero wind and full sun.  I tied my long-sleeved top around my waist after two miles to bake my arms in the sun reflecting off the trail.  I kept my short-sleeve shirt on but would have felt comfortable shirtless.

Snowpacked trails are my absolute favorite.  So soft.  Picture the visuals of full sunshine glistening off snow-laden trees, with snow-capped peaks for backdrop.  My legs couldn’t be contained and I doubled my planned distance.  My first run in four weeks was a dream.

My Pearl Izumi gaiters wouldn’t fit over my fat Mafate Hokas.  I might look into a pair of these toe guards for when this snow turns to slush.  Thankfully my Kahtoola nanospikes fit.  I didn’t encounter much ice but the nanospikes still provided confident traction.

I’ll keep my miles light but I think it’s safe to begin running the trails again.  I’ve yet to set any goals for the year.  My interest in marathons has waned.  Maybe I’ll run one in the fall but I’m skipping the Austin Marathon this winter.  I’m sort of in the mood to focus on the 10K distance.  I’d like to work my way into that first wave of the Bolder Boulder.  That might be my goal for 2016.  Happy new year.

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The Mile

19 Saturday Dec 2015

Posted by Ed Mahoney in Running

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4 minute mile, Roger Bannister

 

roger bannister 41There is no distance in the world of running more romantic than the mile.  Like the story of Roger Bannister above, running the Miracle Mile in 1954, there is no more storied race in the history of man.  The U.S. Track & Field and Cross Country Coaches Association voted yesterday to recommend for the NCAA to replace its Division I outdoor 1500 meters with the mile.  This won’t bring back the magic.  You can never go back.

What it will do is make US runners less competitive internationally in the 1500 meters, which will remain the Olympic distance.  I would argue the mile, and the 1500, are the most strategic distances in running.  Logic might imply tactics increase with distance, but this is the unique race where distance and speed are optimal.  No other race requires the runner to run so hard for so long, after almost immediately exceeding their lactate threshold from the start. Waterboarding would be a merciful reprieve to the ceaseless oxygen debt.

The mile wasn’t my strongest event in college.  I didn’t quite have the speed to be competitive, but it was by far my favorite distance.  There’s something about it.  Maybe because it was my key event in high school.  By college, I was already nostalgic of fast times in high school.  I was also thankful however for the marginally shorter distance.  The race is so exhausting that even though I romanticized over the mile distance like any other runner, I didn’t exactly mind the shorter 1500.

I think going back will be a mistake.  The 100 meter difference will matter in international competition.  Special mile events can always be held.  The mile is so special I would even argue it should always be a rare event.  Not some commodity distance to be run at every directional school.  I can say that without being derogatory having run at one – Southwest Texas State.  This isn’t innovation.  It won’t make the event more exceptional.  I hope the NCAA votes to keep the 1500 meters.

 

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A Winter to Heal

11 Friday Dec 2015

Posted by Ed Mahoney in Running

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acupuncture, Aspen Chiropractic & Wellness Center

race_1747_photo_29441693

The more I study my form from the Colder Bolder photos, the less happy I am with it.  My legs are stiff, little bend in the knees.  My toes in most shots aren’t directed downward.  My form should look like the second picture below; instead it was mostly as shown in the third photo below.  I know this is from my high hamstring strains.  Like most injuries, the pain isn’t something I can’t run through; but my range of motion is limited.  And running with poor form will just lead to other injuries.  So I haven’t run all week and I’m prepared to rest until I fully recover.

race_1747_photo_29427383

This was an easy decision to make this week because I’ve been so busy at work that I didn’t have time to run anyway.  I know it’ll begin to bug me soon though.  I run more for my mental health than physical.  Of course I can turn to alcohol.  That always helps at the end of the day.  But I’ve become somewhat of a light drinker over the last couple of years.  Unless there’s a party in the mix, I meet a doctor’s criteria now as a light drinker.  Once you lose your tolerance at an older age, I find it’s tougher to increase my drinking than to get in shape.  Seriously.  Alcohol tolerance is almost in the same category as eye sight and hearing.  Can’t speak for you but it’s been my experience that I lose it with age.

race_1747_photo_29452634

I visited my Chiropractor again this afternoon.  After the acupuncture, he suggested some exercises to promote strength in the muscles that running tends to atrophy.  Exercising my abductors and adductors have kept my knees strong the last year.  This winter I will begin to focus on other muscles connected to the hip.  And I could always stand to work on my core.  If the elliptical doesn’t stress my hamstrings, I might workout on that to maintain my cardio.  Besides being low impact, it limits the range of motion.  I had an awesome summer of running massive miles.  This winter will be a time to heal and strengthen the muscles that running tends to ignore.

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Photo Perk

09 Wednesday Dec 2015

Posted by Ed Mahoney in Running

≈ 2 Comments

Tags

Colder Bolder, CU campus, Varsity Lake Bridge

air

The best perk from the Colder Bolder is the free professional photos.  This is the second year they have provided them at no cost.  Well, I imagine the cost is buried into the registration fee, but typically race photos can cost as much or more than standard entry fees.  This is a sweet deal.  Tom Bartel suggested to me that they might  burden the photographers with this as part of granting them the Bolder Boulder gig.  Maybe it’s even a competition.  There were two photographers on separate sides of the bridge over Varsity Lake.

spitIf it is in fact a competition, then I think the photographer who captured me spitting in the picture above deserves honorable mention.  How’d he do that?  This is a first for me.  I actually have two shots detailing the progression of my spit’s trajectory.  It’s fascinating to flip through them.

Varsity Lake BridgeRace photos are awesome for reviewing your form.  This shot depicts me over-striding a bit.  I’m not overly concerned since this is with less than a half mile remaining and I suspect I was picking up my pace.  I’m probably also compensating my form for my hamstring pull.  I finished 21 out of 29 runners in my heat.  One of those boys behind me is actually from the heat that started after mine.  He is the only runner to pass me as he finishes first in his heat.  I also discovered from the results that I never did pass the four women in my heat.  The 10 year old girl I passed started in the heat before me.

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Colder Bolder 2015

05 Saturday Dec 2015

Posted by Ed Mahoney in Running

≈ 4 Comments

Tags

5K, CU campus, evol burritos, race results

finishTo run the Colder Bolder, CU students merely have to roll out of bed, gear up, and stroll over to the Balch Field House.  This 5K race is on their campus and chock full of college kids, including some members of the CU Cross Country team.  It’s a fast race.  But it’s also run in 12 heats, every few minutes, based on a 2 minute range from your Bolder Boulder finish time for all times under 64 minutes.  I’m slated to run in the second heat with runners who finished the Bolder Boulder between 42 and 44 minutes.  I like the novelty of an invitational, but I think I mostly register for the hat.

Less than three dozen runners are queued up in my heat.  Three or four women.  So there’s my race goal, beat the women.  They are more than half my age and fast, or they wouldn’t be in this heat, but beating them is possible theoretically.  I know from experience that I’ll likely finish in the second half of this heat, but targeting the women might help me to sneak into the top half.  Based on past results, the women will finish in the middle of the pack.  Predicated on spotting ponytails, my race strategy is more art than science.

I’m also battling injury.  I confirmed yesterday with my Chiropractor that I have high hamstring strains in both legs.  I injured them in the Jamestown Hill Climb in early October and the pain has progressed to where I can barely walk or even sit after a run.  Since daylight savings ended, I’ve mostly run every other day.  I haven’t run since Tuesday this week.  I suspect I will need to take off six weeks or so to fully recover.  Good thing it’s winter.  Before I surrender to recovery though, I have one more race to run.  My Chiropractor frowned upon me racing today, but I’m going out in a blaze of glory.  Although I might avoid a final kick.  Sprinting will hurt for sure.  Afterward if not immediately.  I warmed up a good two miles and honestly, my confidence doesn’t have me feeling certain I’ll even finish this race, let alone challenge those girls.  But with my toe on the starting line, I’m committed now.

This course starts downhill the first half mile.  That’s unfortunate for me because I start out slow and can’t take advantage of it.  I begin in nearly last place but start to pass other runners as we turn up hill again at the half mile point.  I’m not breathing hard but have limited range of motion and little power in my legs.  Still, I cross the first mile in 6:43.  About what I wanted to run.  This gives me confidence.  My breathing is easy the rest of the race, but I just can’t power up my legs.  I try to surge on the downhills but don’t get much speed there either.  I hit the second mile in 7:15 and pass one girl.  She’s maybe 11 years old.  Ninety percent of these runners are between 18 and 25.  I coast from here and run the final mile in 7:17.  To plan, to avoid further injury, I cool down the last half mile rather than kick.  No point in making things worse.  Time to begin the healing process.  I finish in 21:51, about 2 minutes slower than I ran the first 3 miles of last weekend’s 4 mile Turkey Trot.

evol

Glad I ran though because this is a fun event.  It’s actually quite large, well over 1000 runners.  Possibly more photographers than in the Bolder Boulder.  And I love Evol burritos, which they supply all-you-can eat.  I eat two and sip an Oscar Blues IPA before 8:30am, while half the campus is still in bed.

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Spencer Butte

28 Saturday Nov 2015

Posted by Ed Mahoney in Running

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Autzen Stadium, Ridgeline Trail, trail running

Another sunny 20° morning in Eugene.  Another trail run.  I gear up this time with the girls.  The girls hike up Spencer Butte with Karen while I run up the mile long route to the top, and then amble another 3.5 miles along Ridgeline Trail to Fox Hollow and back.

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The views atop Spencer Butte are spectacular.  Clouds carpet distant valleys before reaching snow-capped peaks.  This photo shows the Three Sisters to the right of Brit and Bachelor to the left of Ellie.

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Loping across Ridgeline Trail felt like a jaunt through Middle Earth.  Massive Douglas Fir trees filter the sun onto the supple dirt single track.  Very few rocks allow for fast speeds.  The rolling hills might slow down a lowlander but my heart rate barely noticed, having been conditioned for high altitude.  The rise up Spencer Butte was steep but Ridgeline Trail consists of what I would term slopes.  I likened yesterday’s run on Pre’s Trail to Austin’s Town Lake.  Ridgeline Trail is more like Austin’s Greenbelt, but without the rocks.  This is a dream run.

IMG_6907

My trip to Eugene has been wonderful.  Incredibly, full sunshine every day.  I even got to visit some Animal House lore as they nickname the Duck’s Autzen Stadium the Animal House.  Pac-10 flags can be seen flying inside the stadium during the movie, although Faber College was supposed to be located in New England.  They joke about the rain during Duck games but I will tell you this is the coldest stadium in the country.  The announcer quipped that the temperature was 40° in the small sunny section of the stands while the rest of the stadium in the shade was 40° below zero.

Great trails.  Awesome town.  I plan to return during the summer.

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Pre’s Trail

27 Friday Nov 2015

Posted by Ed Mahoney in Running

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Tags

college football, Oregon Ducks, Steve Prefontaine, trail running

Pre TrailheadRunning Steve Prefontaine’s Trail was first on my list of runs while in Eugene.  I got sidetracked by a little 4 mile turkey trot yesterday.  Chad and I were able to run 6 miles down here this morning.  The trail sits along the north side of the Willamette River, across from the University of Oregon campus.  If you don’t want to sound like a tourist, you say Willamette like, “will dammit”.

Pre’s Trail reminds me quite a bit of Town Lake in Austin.  Much more narrow and tree covered.  They run high school cross country races on it.  The middle leads right up to Autzen Stadium.  In fact, we’re returning in just a few minutes to attend the Oregon – Oregon State football game.  The fun never ends.

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Willamette River

26 Thursday Nov 2015

Posted by Ed Mahoney in Running

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Tags

race results, Turkey Trot Eugene

campbells mahoneys

I didn’t expect my first run in Eugene to be a race.  But here I am, in yet another race, the Turkey Trot Eugene, in the city referred to as Track Town U.S.A.  A 4 mile race along the Willamette River bike path.  Chad registered Brit, Ellie and me along with himself, his daughter Rachel and his son Collier, thinking we’d want to work up a sweat before feasting later.

Campbells

The weather could not be more perfect.  About 30° at the start, no wind and full sun.  I run a brisk 2 mile warmup and feel comfortable running in just shorts and a single long sleeve t-shirt.  I time the warmup well as my heart rate is still elevated at the start and I run the first mile in 6:16.  I’ve never run this fast for a 5K (3.1 mile) race.  I figure this is partly due to the cold temperature and maybe the lower elevation, but also because I’m excited.  Eugene is the most storied distance running town in the country.  They invented the jogging craze in the ’70s.  And this is a Pac-12 town – home to the University of Oregon Ducks.  I’m obligated by my alma mater CU to represent and I’m in race mode.

Chad

Chad doesn’t need motivation.  He just does everything with gusto.  Here he is crossing the Greenway Bridge near the end of the race.  He might be in a hurry to get back because he’s responsible for starting the turkey.

 

IMG_6886

Collier runs in close behind Chad.  I miss his photo because my glasses are fogged over.  The girls come in running together.

 

I slow down after my first fast mile to a 6:43 pace.  Not exactly slow for me but enough to catch my breath.  I find myself in a race after 2 miles with a guy who looks about my age.  We cross the Willamette River here on the Defazio Bridge and head back toward the start on our 4 mile loop.  The trees tower along the river, letting me know I’m in Orgeon.  Leaves as big as backyards float down onto the trail while fog steams up from the river.  This is one of the prettiest courses I’ve ever run, so perfectly fall.

I feel great, running in the shadow of Prefontaine.  I race to the end with a 6:27 mile 3 and 6:25 4th mile for a 26:03 final time and 3rd place in my age division.  Eugene is as competitive as Boulder.  The Campbells are prepping dinner now and we expect Matt and Ashley to drive down from Portland any minute to join us along with Karen’s parents who are up from Austin.  Happy Thanksgiving.

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Green Mountain

23 Monday Nov 2015

Posted by Ed Mahoney in Running

≈ 2 Comments

Tags

Flatirons, nano spikes, trail running

Green-Mtn-PeaksThe last time I ran up Green Mountain, above the Flatirons, my foot clipped a tree root on the decline and I somersaulted into a ravine.  Fortunately the poison oak broke my fall.  Unfortunately I was shirtless, this was 26 years ago, and I had to scrounge around the plants for my car keys.  As I climbed back up to the trail, I thought  to myself, “How am I still alive?”  After 26 years, I’m in good enough condition to run it again.

There are probably more Green Mountains in Colorado than there are Beaver Creeks.  There’s a popular Green Mountain in Lakewood with ample paths, but this has to be the most famous Green Mountain for trail runners.  I started out late afternoon from the Chautauqua parking lot and ran over Ski Jump Trail to reach the Gregory Canyon trailhead.  From here it’s about a 3 mile, 2300 foot climb.  I took Gregory Canyon Trail to Ranger Trail, which averages a 17% grade.  I’d call the lower third 30%.  The top half was mostly snow and ice.  I was unprepared with my 1000 mile trail shoes and no nano spikes.

peaksI met a couple in their young twenties at the top.  They were hanging out next to this peak finder, viewing the Indian Peaks and getting stoned.  Weed is certainly more convenient than carrying up a six pack.  They told me they came up E.M. Greenman Trail.  I figured if they could navigate it stoned in tennis shoes, it might be less dicey than the death trap I just ascended and made a loop out of it.

It was worse.  I had to commit to a forward lean, about like skiing.  If my ascent was a shuffle, my descent was a controlled slide.  Only fell once but honestly I think I was running slower down than on the ascent.  Conditions improved half way down and I was able to run a fast final mile over the cushy, pine needle carpet.  I reached my car just as the sun sank over the Flatirons.  I’m going to start running this trail more now that I’m in shape for it.  But with my nano spikes.

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Oregon Trail

20 Friday Nov 2015

Posted by Ed Mahoney in Running

≈ 2 Comments

Tags

Eugene, Steve Prefontaine, trail running, travel

Pre Memorial

Guess where I’m spending Thanksgiving?  Eugene, Oregon, where I intend to run as many of their world-renowned, urban running trails as possible.  Especially Pre’s Trail.  This is a tremendous bucket-list thing for a trail runner.  Oh, and I expect to visit family over the holidays who moved to Eugene a year ago.

Spencer Butte

Second on my list will be to run the Ridgeline Trail, ideally from the Spencer Butte Trailhead.  There’s a 1000 foot climb that I can run either over a .6 mile route or a 1.1 mile path.  This trail runs around half the city.

falling-sky

Then there’s beer.  Eugene is famous for its brewpubs.  Comment with suggestions.  Otherwise I’m looking at the Falling Sky Pourhouse and Ninkasi Brewing Company.

Deltahosue

In case this isn’t enough, Animal House was filmed in Eugene.  I understand the Delta House has since been demolished, but I bet there’s a $5 tour to be had.  You might not be a fan, but this movie captures my memories of college.  I even own the Animal House edition of Trivial Pursuit, gifted to me by a buddy.

Karen’s sister will have her house decorated festive for Thanksgiving, a comfortable respite from the daily grind for watching multiple days of college football.  Brit and Ellie want to drive to see the coast.  My focus though will be on the soft bark trails of Eugene.  Can’t wait.

 

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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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