Sirens

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siren 2There was no question but that I would be running today.  Despite the media setting this weekend up like a blizzard with 30 mile an hour winds; this morning was a pleasant 33° with big falling snow flakes and otherwise still air.  I pulled on my running tights, a compression top and North Face shell, mittens, gaiters and hat, and was out the door onto the LoBo trail by 10:30am.  I might not have needed the tights, or gloves, or even the hat.  This was ideal running weather.  As soon as I hit Creekside Park and saw a couple strolling comfortably by, I realized I was comfortable too.  This weather might not appear inviting to others looking out the window from their cozy living rooms, but it occurred to me I felt great running outside in this snowfall.  A hard to describe feeling of freedom passed over me.  Like a young Tom Cruise jumping on the couch in his underwear.  Like making a snow angel naked.  It felt good to be outside embracing this storm, feeling the clouds release against my face.  This was going to be a nice run.

I pocketed my gloves a little after a mile, about the time a runner was approaching me ahead on the trail.  I could make out the runner was a woman, although I’d pocketed my glasses too since they had become caked with snow.  But her running clothes were evidence enough to know she was a she.  She was wearing a neon yellow, or maybe some shade of green, running shell.  And she appeared to be wearing a matching set of wine colored scarf and mittens.  The scarf, if that’s what I was seeing without my glasses, was tucked underneath her shell.  She was dressed stylish for winter running.

As we passed each other I saw she was Jen and she saw I was Ed.  I must not have been obvious underneath my winter gear either.  We both shouted out at each other but didn’t stop.  Not sure if that was rude, sorry Jen.  You didn’t stop either.  We were both past the point of no return once we identified each other considering the dangerous footing in the snow.  And while I am not saying I was running faster, I do carry a good 70 pounds or so more momentum.

A minute later I saw what appeared to be another girl runner making her way back onto the trail after perhaps taking a pee stop in the field.  Hard to say what she was doing and my imagination sometimes gets the better of me on runs.  As I drew near I saw she too had on a stylish knit hat, purple I think, with a whitish running shell.  Two smartly dressed women in a row.  As I passed she shouted out at me that her direction was harder.  I quipped back that I didn’t think so.  My logic being that I was going slightly uphill, but I think she was teasing.

In fact, I continued thinking about it for the next few minutes and came to the conclusion, or delusion, that there was something unnatural about the odds of passing two running beauties in a row like that.  And I got the distinct impression they both wanted me to turn around to run back with them.  I have to be careful here because as a guy, I oftentimes believe women want me.  But they both laid hints that I should turn around.  Stunning looks.  Fashionably dressed.  The second vixen clearly calling out to me.  And although I couldn’t quite make her out, she sounded like Abbie.  Was that Abbie?  Maybe she was actually running with Jen and fell behind for a potty break.  Although I’d suspect that more of Jen.

Regardless, these running Sirens were clearly conspiring to turn me around.  Assuming that was Abbie, then they don’t want me to train for Moab.  Their pleas were intended to send my fitness to the rocks so they can beat me next week.  A lesser man might have succumbed but I steered straight ahead.  I was planning to run 12 miles today and the weather was ideal.

I came up behind a 3rd runner, passing him a mile after that Abbie-like apparition.  Honestly I was a bit disappointed to find he was some clunky guy.  My expectations had been set for better running fare.  And shouldn’t sirens come in threes?  I know Homer settled for only two, and only a demigod would be arrogant enough to require more, but three would have been nice.

As I thought on this more, it occurred to me that I did come across three sirens on the trail today.  The first was the big, fluffy snowfall that greeted me outside.  And while I still believe the vexing allure of the second two were intended to wreck my training for Moab, this first siren lulled me into a serene mood to run all day long.  These thoughts were all in the first three miles.  Similar thoughts spanned across the horizon of my mind for the next nine miles.  Seeing my house at the end broke my trance enough to stop me from running all day long.  I can see the snow blowing sideways out the window as I sit here now by the warm fireplace blogging.  Probably a good thing I called it a day.

Recovery

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ped picWhoa tiger!  33 miles in 3 days.  That’s a bit aggressive.  You can’t expect to train for Moab in a single weekend.  My legs are dead to the world right now.  But I knew exactly what to do.  I took Ellie and her friend Ivy to get pedicures.  A couple of preteens and me.  I’m still a little tuckered out but it feels good knowing I pampered myself somewhat.

Of course, a pedicure for a runner like myself with dead blood under half my toenails is a bit like putting lipstick on a pig.  But it’s all about the calf massage and knowing I’m taking care of my feet.  At least occasionally.  I should really do this more often.  Especially if I keep running my new expanded route along the Lobo Trail – the Niwot Loop.  Makes for a long run.

March

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March RunAround here, March means mud and gaiters.  Can’t pass up the sunshine though.  The best weather is always the sun and slop after a storm.  Those are my long gaiters hanging on my gear wall in this pic.  I wore my short ones though – these would have been too hot today.  My shins could take a little slush and mud, I just wanted to keep my trail shoes dry.  I was comfortable today in summer-thin, knee length running shorts and my Denver Marathon hi tech, long-sleeved jersey – also fairly thin.  And my orange Boulder Marathon running hat; very cool not because it looks so good on me but because no one else on Team Prospect has one.  No gloves required today on the Lobo Trail.

I plan to wear my orange hat at Moab in two weeks, to stand out from my running partners.  If the weather requires more of a ski hat, I’ll wear my Colder Boulder winter running hat.  None of Team Prospect has one of those either.  I’ve got the hat situation well covered for Moab.  If anyone wears a cooler hat than me, I promise to down a shot of Mescal before the run.  Judging will be subjective.

I was chatting with Abbie last weekend at the Jagger’s rockin’ cocktail party and she asked me what time I thought I would run at Moab.  My best time at Moab is 1:49.  I told her 1:45.  It was a cocktail party.  She responded that she could do that and would plan on starting out with me.  She said it suggesting she would take off at a faster pace once she was bored with me.  I wonder what hat she plans on wearing.

I ran today with Moab in mind, which is to say I bumped up the distance and ran 12 miles.  I even ran 8 miles Friday after work.  I didn’t plan to run that far but I was feeling good and the sun held out longer than usual.  Maybe could have used my headlamp as it was dark near the end but there were street lights once I neared my neighborhood.

Today’s run took me further than I’ve ever gone on the LoBo Trail.  Just past my 5 mile turn-around for my standard weekend 10 miler is the Niwot Loop.  I wasn’t familiar with it and almost ventured into Somerset a couple of times.  They have signs posted declaring their trails for their exclusive use.  Seriously.  Whatever, it’s been a good day.  Started by meeting Brittany for brunch in Denver at Panzano in the Hotel Monaco.  Karen and I made the drive in order to drop our leather coats off for repairs and cleaning at Coronets on York Street.  Pretty drive past City Park.  We did a short walk after we returned home and then I got in my two hour run.  Ribs have been slow cooking in the crock pot since before we drove to Denver.  Karen is cooking a rice and broccoli casserole to go with the ribs.  Later, it’s date night.  We’re going to see Silver Linings Playlist – or something like that.

Trail Running with the Big Boys

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TrailRunner MagazineOf course size matters.  TrailRunner Magazine is asking trail dogs like me what I think about the introduction of bigger purse prizes at trail races.  Absolutely, bigger is better.  I’m familiar with some negative consequences to road races wherein the ambiance changed, the event got too large, etc.

But trail races are different.  Trail races are typically limited in size due to the course, so I don’t see this affecting the size of most events.  What it will do is attract more higher-caliber athletes.  And for me, that’s very cool.  I’m not looking for the competition.  I’m fifty years old.  I like looking at elite runners and I like the idea of hanging with them – even if it’s just pre and post race.  Understand that for me, a race – or any organized event – is a celebration of running.  As a rule, I don’t even like training with other runners.  But an event is just that – an event.  It’s a party.  Elite athletes make it just that much more special.

And that’s not just rhetoric when I said I like looking at elite athletes.  Especially women elite runners.  At the risk of my wife reading this, I love how they look.  Reminds me of when I ran NCAA track in my youth.  It takes me back in time.  Being able to stand next to them in a starting corral is an awesome experience.  Up close and personal.  It promotes my self image of still being a real athlete.

Last point is I don’t think we can give these runners enough.  This isn’t pro football or tennis.  I’m certain we’re not talking about a six figure purse; although that would be very nice.  Especially if they still let me line up with those elites.

Balaclava Run

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snow run 2If you live around here, you’re very likely sitting beside the fire today.  It’s below freezing with 20 mile an hour winds.  And snow.  Lots of it.  I woke up early this morning and stared out the window at the sideways blowing snow for a couple hours drinking my coffee.  I missed running on Saturday to recover from Friday night’s poker game.  I couldn’t miss today too.  After my third cup, it came to me.  This was my chance to wear the balaclava I got for Christmas.

I dressed warm but tried hard not to wear anything too heavy.  I took a risk not wearing snow pants.  But I was good with knee-high compression socks and Under Armour long-johns covered by a loose fitting pair of running tights.  The second pair being a bit loose would allow for an air pocket to trap warmth.  I also wore my high top pair of gaiters to protect my trail running shoes – which are not waterproof.  Up top I layered first in a compression turtle neck, then a light Under Armour Cold Gear top followed by a thin long-sleeved fleece and my North Face wind breaker shell.  The final pieces were running mittens, a thick running cap, and my new balaclava.

The Chinook winds were rather fierce right outside my door but I was dressed properly to handle them.  After a mile or so the wind was mostly at my back.  I began to warm up at that point and pulled the balaclava down around my chin to free up my breathing.  I had hopes of getting in ten miles but was prepared to run as few as three or four if the weather was too extreme.  The determining factor turned out to be the snow drifts.  Some parts of the Lobo trail were wind swept while others were buried.  The deep snow fatigued my feet and calves.  Not sure why exactly but the snow gave my arches a workout.  It was slow going for sure.

I turned around after 3.5 miles for a seven mile run.  This is where the LoBo Trail hits 83rd Street.  My turn was a bit wide and my right foot landed on the slope of the irrigation canal that was hidden under snow.  Mahoney down!  I was lucky though as I maintained balance and did the equivalent of a one legged squat dropping down on my left leg with my other leg splayed wide right.  My gloved hands hit the ground too but not hard enough to break a wrist or anything.  The stretch tweaked my groin but it doesn’t feel strained now.  Close call.

snow run 2The run back was mostly into the wind.  Not ideal.  I pulled the balaclava back up over my mouth.  My glasses froze over and I had to pocket them.  The snow stung my eyes a bit from the force of the wind but visibility was still better without my glasses.  My tracks were mostly covered up from the blowing snow.  Still, I was warm and had a nice run.  I was back home by 11:30am.  Showered, warm by the fire, I’ve just lunched on the remains of my lamb stew I made last Sunday.  I’m either going back out for groceries or perhaps taking a nap.

Warm Winter

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fox in snowI haven’t seen a fox in awhile.  One was living in the neighborhood last winter.  But then I haven’t seen much snow either.  Apparently winter came and went while I was living in Texas this January.  I don’t mind the warmth, but I’d enjoy some snow.  Every chance of it seems to only leave behind a slight dusting.

I completely over dressed Saturday.  Fortunately I was layered and was able to pocket my gloves,  tie my shell around my waist and roll up my sleeves.  I ran into half my neighborhood Saturday on the LoBo Trail.  Keith and Jen were dressed the smartest – Jen had on a good looking skirt.  Susan and Eve looked toasty with their winter hats.  I dressed better today with shorts and a light long-sleeve tech shirt.  The wind picked up a bit near the end but it was around 60°.

Maybe I haven’t been running enough to know how to properly dress.  I’ve been going most of the work week without running, then I get in 3 or 4 days over the weekend.  Got in 10 miles Saturday and another 10 today.  Nice distance but I really need to try to get in shorter runs during the week.  A ten mile run leaves me fairly fatigued and I know I’d recover better if I were running more, even short runs, during the week.  Moab is fast approaching and I would like to be more than just fit enough to run a half marathon comfortably.  I’d like to take advantage of not having gained weight over the winter to run strong.

The trick will be getting Karen to cook so I have time to squeeze in a few miles before dinner.  She’s planning lasagna tomorrow.  And you know that will be good for a night of leftovers.  I slow cooked a lamb stew today and there will be some leftovers from that too.  This might be the week to increase my running.  No cold fronts coming through that I know of so no excuses.

Wild Turkey

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Lichen TrailIf wind chill can make the air feel a few degrees cooler, today’s sky made the weather look 20° colder.  I don’t know how people living in Nike country do it because gray skies can psych me out.  I bundled up though and headed out to Heil Valley Ranch for a mountain trail run before noon.  I wore tights and a long-sleeve compression turtle neck along with a skull cap, gloves and my North Face shell.

I didn’t feel the wind starting out and wasn’t sure if I needed the gloves.  I did end up removing them after only a mile but my shell has great pockets for easily stashing discarded gear like gloves.  There was a little wind on the north side of the hill but this was some excellent running weather.  There was some light snow flurries which made the run more scenic.  I’d have been fine without the tights too but they helped me overcome my mental resistance to going outside.  So glad I got out there today.

There were a surprising number of hikers and bikers on the trail today.  I didn’t encounter other runners until coming back down in the final two miles.  I ran by the biggest group of mountain bikers ever – must have been a dozen of them at least.  They were coming up the Picture Rock Trail although I encountered them on the Wild Turkey Loop.

I ran the Wild Turkey Loop, which is three miles, and came back down the Wapiti Trail making for a six mile run.  As slow as I was going, felt more like a ten miler.  I also saw a record number of deer on the trail today.  Lots of bucks.  One was a big daddy and he didn’t bother to scamper off as I passed him like the others.  He kept his eyes on me.  Even more amazing though was the gang of 30 or 40 wild turkeys that crossed the trail in front of me on my last quarter mile.  This would have been more perfect on the Wild Turkey Trail but technically at this point I was on the Lichen Loop.  Still, great day for wildlife.

Jack

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JackJack had a play date today with Otis and came home limping.  Jack is 10 years old now and turning gray around his nose.  He’s good for about fifteen minutes of rough housing and then he’s done.  Boy can I relate.

Ironically, I felt really good on my two runs this week.  Must be a combination of not running every day and keeping the distance under 8 miles.  Over 8 and I’m still sore and tired the next day.  Six or less and I’m refreshed as soon as I shower.  And I’m not feeling any hints of injury.  The silver lining of winter maintenance is recovery.

Talking to my running buddies at the Super Bowl party, seems like everyone is injured in one way or another.  Bunch of old men.  They are all trying to prepare for Moab in March, some of them will run Steamboat in June.  They are also mostly doing a core class at the Rec Center.  I can tell they’re beat up from it now, but that will pay benefits at Moab for them.  Keith commented when I said I was in good shape that he didn’t think I ever get injured.  Not true I replied.  My feet and ankles are where my body fails me.  Which is better than the knees, but still, it can take me out.  I get up in the middle of the night typically to let Jack out – the old dog can’t hold it all night anymore which is another thing we have in common – and I’m limping because my ankles won’t work.  I have to warm them up with a dozen or so steps.

A high percentage of my search term stats (queries for words that lead to hits on my blog) are for injury related topics.  One of my absolute top searches is for “Strassburg Sock”.  It’s almost as popular as “runner porn”.  And I get a good number of searches for “plantar fasciitis”.  Makes sense that people would be willing to read my simple, matter-of-fact stories to learn about injury recovery experiences.  When I search for running topics, I generally google for course descriptions.  But my blog stats are much more in favor of injury and recovery stories over race and course descriptions.  I wonder what Jack would blog about if he could.  On the Internet, nobody knows you’re a dog.

How I would run it

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twofriendsmarathonEven though Steamboat is four months out, I’ve already strategerized how I plan to run the course.  While this run begins downhill, the first 10K has two substantial hills.  Both look to be about 100 feet in elevation gain.  The first of the two ends higher than the start.  I haven’t found any detailed course descriptions so I’m relying on the low res elevation chart I posted on my previous blog.  I plan to run this section slow and likely with my buddies.  I’ll need them to agree to start slow too but that shouldn’t be difficult.  I believe it’s important to avoid starting out too fast on an otherwise fast course.  This pic is from a previous Steamboat Springs Marathon.

That second hill ends somewhere between 5 and 6 miles.  This is where I’ll take stock of my situational metrics.  Legs heavy or not?  Breathing under control?  Core feel strong?  Am I tired of running with these guys?  Assuming I get the responses I expect to those questions, I’ll unwind.  This looks to be a strong opportunity to PR in a marathon.  That makes it worthwhile to get in shape for.  I’m not where I want to be right now.  I couldn’t run a marathon at any speed today.  But if I can find the time to increase my distance again, this season appears promising.

I got in ten miles yesterday but felt tired and ran extremely slow.  I saw Kelly returning from his run and he looked to be running stronger than me.  Not sure how far he went but I had only run two miles at that point.  Right about where I should have begun to loosen up but I never did.  It was one of those long, slow runs.  That’s okay, at least I got in the miles.  Back to Steamboat.

Assuming I’m in shape and feeling good, I’ll accelerate after that second hill, around the 10K mark.  Experience suggests I could hold that pace for the next 10K but given this course’s continuous elevation drop, my hope is that I can continue for the next 20K.  Even if I dramatically slow down for the final 10K, which I always do, I might have locked in a nice finishing time if I run strong enough in the middle of the course.  Some hills do return to the last segment, but the elevation drop continues as well.  I’ll trust gravity to get me across the finish line.

2013 Season Plans

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gridI’m planning my first marathon of the year for June 2nd in Steamboat Springs.  I would tell you it’s to run with a buddy who will be running his first ever marathon, but really it’s because this puppy drops 1500 feet in elevation over the course of 26 miles.  Steve really knows how to pick a first marathon course.

I have a decent idea of my racing plans for the year.  Of course, I already completed one half marathon in January, so that’s part of the official race plan.  Here’s the list.  Austin 3M Half in January.  Moab Half in March.  Boulder Half in April.  Bolder Boulder 10K in May.  Steamboat Marathon in June.  Imogene Pass Run in early September.  Boulder Marathon in late September.

Sure, I’ll do more events as they come up but if not – this is enough.  At $75 each (a realistic average cost) that’s over $500 in registration fees.  Easily another $500 to buy the race pics for my blog.  And travel cost for some of them.  Going into my fourth year of road races, I’m fairly confident of my schedule.  The only new event will be Steamboat.  I’d like to get in a trail run like the CPTR.  I’ll ask Rob if he’s interested in running that again but now that he’s moved to Durango, I suspect he’ll want to run something down in the La Plata Mountains.  So hoping for a surprise on my schedule.

High School

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Don HallI learned through facebook today that Don Hall passed away at 79.  He was my high school counselor and the father to one of my buddies.  It brought back a flood of memories and made me cry a little.  Don was such a kick.  He wandered around the halls with a more mischievous grin than any kid in school.  You almost expected him to be planning a senior day prank.  And like his son, he was a runner.  He put on the same air as his son did at races, with a big smile and telling jokes that would make everyone forget about their nerves.

He was so much fun and thinking about him made me recall all the good memories from high school.  I know I suffered all the teenage angst too but I don’t remember any of that.  Just the good times.  I had such good buddies.  And my school had more pretty girls than was probably fair.  Today they would bus such a dense grouping of beauty to other schools in the district to meet educational equality guidelines.  Of course my high school sweetheart was by far the most gorgeous.

It’s funny but I can recall high school with more lucidity than college.  Maybe because college was faster paced with moving and meeting new friends every semester.  I can recall all of my high school cross country and track races too.  I can hardly remember any from college.  Sort of strange, unless it’s that way for others too.  And even though I didn’t keep up with Don since moving to Colorado, I remember him clowning around like it was yesterday.  I’ll miss him.

MLK

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3M KickI’m running in this pic down MLK Blvd which separates the UT campus from the Texas Capitol complex.  I beat all of those 20 year old kids you see behind me, except for Bradley Stocky – the 47 year old man dressed in black in the left of this picture.  I beat his clock time by 5 seconds, but he beat my chip time by 2 seconds; which is to say he crossed the starting line 7 seconds behind me.  I ran the first half about a minute faster but he must have had me in his sights the last few miles.  He certainly kicked it in stronger than I did running that final quarter mile down MLK to the finish.  I did let up a little bit the last hundred yards because I don’t like to finish too out of breath.  This race was a week ago but I’m posting the picture in recognition of MLK day.

Life is a Race

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Finisher FotoI drove my brother’s Toyota Tundra around town while down in Texas for 4 weeks and was always refueling at $50 a pop.  Despite its 20 gallon tank, gas guzzlers like that are always running on empty.  And that works as a metaphor to describe me during my last week in Texas.  Work busted my balls and I missed running on Tuesday and Wednesday.  I was able to follow up the half marathon on Sunday with 7 miles on Monday and I thought that was going to be it for the week. Work was weighing heavy on me and I wasn’t sure today would ever come.  Then someone at work said some nice things to me that picked me up and re-energized me.  Suddenly I was looking forward to my Thursday and Friday meetings and squeezed in runs both days.  I was even in good spirits watching Lance own up to Oprah – tragic as that story is.

Suzanne TurnerNot sure where this second picture was taken.  My gloves are off so definitely after 4 miles.  I’m guessing between 7 and 8 miles, likely where we turned off Shoal Creek onto 45th Street.  If it looks like Suzanne is passing me here, I can tell you two things.  First, she is half my age.  Second, I beat her by nearly a half minute.  More likely this is where I passed her.  I was cutting corners everywhere.  I like the way we both leaned into this curve though.  That’s racing a half marathon at a 7:23 pace.

I saw my time at 9 miles and did the math.  I was going to finish under my 1:45 goal – a PR in a half marathon.  In fact I knew I could slow down a bit and still finish under 1:45.  But my stretch goal of 1:40 was within reach if I maintained my pace.  And I knew I felt good enough to maintain my pace without question.  But like recognition for doing a good job, feedback like this motivated me.  I sped up a little more.  Marginally, but I picked it up.  With 3 miles left, a pack of runners surged from behind me and I matched their pace.  We surged again with 2 miles remaining on Duval and yet again in the hills of the UT campus.  I finished strong and a good 3 minutes under my stretch goal.

3M finish fotoI took that momentum into a tough work week.  I started out the week with a big agenda and a plan to check off action items like miles in a race.  I stumbled early on but got picked back up by a buddy and finished strong.

It was a good 3 weeks with my mom.  She’s doing well.  She learned both the iPad and apps on Windows 8.  Not that she didn’t bitch about Windows but who doesn’t.  The mind is still sharp.  Fixin’ to board my flight home tomorrow.  Going to see Django tonight at the Alamo Draft House to recharge and hit the road running again next week.

3M Half Marathon

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finsh lineWoke up at zero dark thirty to a cold Austin for the 6:45am start to this half marathon.  Can’t complain considering the temperature back home is closer to zero° and ice.  This wouldn’t be bad running weather if not for the 15 mile an hour wind that makes 40° feel like 33°.  I loaded my gear bag with tons of dressing options – expecting to wear the gloves – and dry clothes to change into after the finish for breakfast.

In terms of expectations, I know I’m not in the same shape I was in at the end of 2012, but I was hoping to run under an 8 minute pace.  Since my return to road races I have yet to do that in a half marathon.  I generally just run these things like any other workouts but woke up today feeling a bit edgy.  I think it might be from hooking up with a college buddy, Kenneth Hausmann last week to watch a bowl game.  Ken has an awesome house on Lake Austin.  Oddly enough I think he’s more into his houseboat.  His funniest joke of the night was when he said he should probably have it insured as he gave me a tour.  Ken owns a Farmers Insurance agency.

Ken’s wife Debbie made us a nice dinner and I met his youngest daughter Mia whom they adopted from China.  She’s totally deaf but can hear fine due to some amazing technology that incorporates implants and magnets.  Mia looks as happy as she is beautiful.  Part of my tour included Ken’s trophy collection.  Apparently while I was raising kids and building a career, Ken squeezed in twenty years of road runs.  He’s run Boston several times and has never missed the Capitol 10K.  When I say he has a mountain of trophies, I mean he has hundreds piled up on a workbench in his garage.  Some are traditional trophies, others are medals, or plaques, or plates – even a couple of dog bowls.  Many of them 1st place.  And all I’ve thought about since is how cool it would be to run a half marathon time today – in Ken’s backyard – that will make him feel slow and old.  Because we’re friends.

Fortunately it never rained.  The only cold part of this event was standing around before the start.  Because my brother dropped me off, I only had to stand around for a half hour or so.  Steve also shot some video around ten miles in front of the Hyde Park Bar & Grill.  I wore two shirts, neither heavy, but covered with my North Face shell to break the wind.  I also wore a pair of running tights that are thin enough to wear in the summer, some gloves and a runner’s hat.  I would say I geared up perfectly.  I pocketed the gloves after four miles, and I would have been fine without tights – but they made the start much more comfortable.

Every two miles displayed a pace clock and I appeared to be running on target for an 8 minute per mile pace.  I typically like to warm up with a 9 minute pace for the first few miles, but my goal to break 1:45 would require starting out faster and holding it.  My stretch goal was 1:40 and my fantasy was 1:30.  A boy can dream.  But even the 1:45 would be a PR and would require some racing tactics.  Starting out slow is smart for warming up, but presents a risk if I don’t have the energy or drive to pick it up.  Starting out too fast risks building up lactic acid and not being able to recover from oxygen debt.

Kerbey LaneI lined up behind the 1:45 pace group and suspect I passed both them and the 1:40 pace sign in the first mile when it was too crowded to notice.  The wind was in our faces the first half mile but wasn’t noticeable as we turned east on Kramer.  There were only a few short streets later in the race where we ran into head winds and it was never a big deal.  I don’t think a 15 mph wind has a big impact on time but it would have made today colder if we were running into it.  I do suspect the 400 foot drop in elevation over the 13 miles is helpful.  Not to the point it affects the course’s USATF legitimacy, but it sure beats a 400 foot elevation gain.  The combination of the elevation drop and the wind at our backs likely lead to a number of runners doing well.  I don’t know my official chip time yet but the clock said 1:37.  We ate breakfast at one of my favorite Austin eateries – Kerbey Lane.  Not a bad way to start a new year of running.

Floodin’ Down in Texas

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BCRTSeriously.  Two days of non-stop rain.  Today was great (although I didn’t run) and tomorrow should be awesome too, but then it will rain again for the weekend – during the 3M Half Marathon.  And it will be cold – around 40°.  Bummer.  This pic is at the east end of the Brushy Creek Regional Trail after a 6 mile run Wednesday.  The trail was flooded throughout my run like the water you see behind me.  The ground is pretty saturated around here.  Worse, the mold count is high.

My brother will drive me to the race start which is cool because it’s located 13 miles away from the race finish and this over-priced event doesn’t provide transportation.  My suggestion to them is to use their gear bag buses to drive runners from the finish to the start.  Runners could park at the finish, take the bus to the start, leave their gear in the bus, and run the course back to where they parked their car.  But what do I know?

I’m hoping to buy some inserts at the race expo on Friday or Saturday because my racing flats don’t have any inserts of any kind in them currently.  I could transfer the inserts from my training shoes if necessary.  Race start is early – at 6:45 am Sunday.  Breakfast will be around 10am at either Magnolia Cafe on Lake Austin Boulevard or Kerbey Lane Cafe on Kerbey Lane.

3M Half Prep

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austin marathon 2010Ran 56 miles so far this week, some on Town Lake but mostly on the Brushy Creek Regional Trail.  Much of it in the Texas rain.  That’s a really good week of mileage for me considering this is winter.  Haven’t been doing weights or situps; I did try one day but they hurt.  First trick is to establish my routine, then I can enhance it with calisthenics.  One more week of prep before running the Austin 3M Half Marathon on Sunday the 13th.

Not sure how well I’ll do but would like to push myself a bit.  I’ll have been in Texas for 3 weeks at that point so my blood will have lost most of its high altitude benefits.  At least I’ve always been told it takes about 3 weeks for the cardiopulmonary system to acclimate to altitude changes.  That’s to start to adapt, maybe 6 weeks to fully acclimate.  But all I ever really read on the topic is to adjust to higher altitude.  I know it’s critical to hydrate and vitamins are smart.  I’m just assuming it takes a similar amount of time to lose the conditioning.

It’s a funny thing anyway.  At sea level, you can run harder and faster.  Very curious to understand training techniques for adapting to lower altitude.  I suspect speed workouts, fartleks, repetitions on the track are all advisable.  I’m even thinking of running an asynchronous pace in the 3M Half – fartlek style.  There’s really not that much time to train so why not do it in the run itself?  I’ll start out controlled (slow) and rather than smoothly unwinding I might over pace myself, then recover with a slower pace, and repeat.  That will likely annoy other runners pacing with me.  They can suck it, I’m in an experimental mood.  And it won’t be easy to pull off.  I’m gambling that my conditioning is good enough to be able to recover from oxygen debt after each fast pace run.

I am somewhat concerned on how much situps hurt when I tried some the other day.  My core is feeling like it did when I had arthritis.  I’ll be bummed if it returned.  If I have to get another steroid shot, despite what I might have said in previous blog posts on the topic, I think I’ll opt for the anesthesia next time.  Taking a shot from a needle bigger than Dallas in a hip joint isn’t something I care to ever experience again.

A little word on the pic above.  It’s from the 2010  Austin Marathon – which I ran in 2011.  This pic still works for me as it symbolizes running in Austin and it’s free.  I don’t see any good graphics from the 3M Half Marathon which I’ll be running next weekend.  Sort of disappointing considering their outrageous registration fee.  The Boulder Marathon prints up cool posters too.  Cool enough like this one to frame and hang on the wall.  3M better at least have some good swag.

Last Run

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stevie rayFor my last run of the year – Lady Bird Lake in Austin.  The old Town Lake setting is always enjoyable and a great venue to end another year of running.  As I think back, these are my coolest runs of 2012.

Moab.  If you haven’t run Moab, or hiked the area, or mountain biked on the slick rock, you’re missing out on one of this country’s premiere outdoor locales.

CPTR.  The 25 mile Collegiate Peaks Trail Run is such a nice experience.  The views don’t get any better.  But I think it was the friendly participants and general atmosphere of Buena Vista that make this event worthwhile.

IPR.  I’ve run the Imogene Pass Run twice now.  At 17 miles, it appears more doable than a marathon.  More like a half marathon.  But trust me, your time will be slower than what you can run for a marathon.  This run only has one hill, but it’s ten miles up and seven steep miles down.  Easily the most challenging trail I’ve ever run.

Barton Creek Greenbelt.  I just ran this trail the other day for the first time in over 20 years but used to run it regularly.  I’ve yet to discover a comparable inner city trail run.

Boulder County.  I’m lucky that I live here.  I’m partial to the East Boulder/White Rock trails and Heil Valley Ranch but there are countless trails in the foothills of the Front Range.  And I’m fortunate to have the LoBo Trail out my front door that I run to Niwot and back on most days.

Wistful Winter

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iStock winter ornamentsAs the holidays yield to winter, I find myself in a pensive mood.  Doubt this is unusual, for me or most people, to reflect over the past year with a touch of melancholy.  In my case, there’s typically a stemmed glass within reach.  The girls have all returned to Colorado, leaving me behind in Texas to spend a few more weeks with my mom.

The moment my first daughter was born, like an epiphany, I knew my purpose in life.  Each trip home, spending quality time with family, reinforces the message.  Gollum doesn’t know the meaning of precious.  Waking up to a half dozen nieces and nephews each morning at my in-laws presented me with an over abundance of precious.  The silence is deafening now that they are gone.  Maybe I should have ran a daycare; I like watching kids play.

With one more day left in the year I’m starting to think of the future.  No big resolutions are coming to mind but I am going to stop responding to stupid facebook posts.  I thought I was doing good to keep my election comments limited to just one of my outspoken friends, but I’ve kept it up post-election with the Sandy Hook emotion.  I couldn’t help myself.  I’ve always been pro gun control and I could not believe the poor form expressed by gun advocates with their aggressive social network response to that tragedy.  I don’t care about their 2nd Amendment rights any more than the stats and reasons that I reply with.  I just care about how I feel on the topic.  That’s not going to change so I’m done talking about it and will just hope for positive social progress.

My running plans won’t change.  I’ll keep up most of the same.  I was able to register the other day for Moab and I’m set to run the Austin 3M Half Marathon in two weeks.  One thought I do have for a new years resolution is to start cooking from recipes in order to broaden my meal portfolio.  I’m not big on recipes generally but I do enjoy cooking.  Another thought is extending my trading savvy with options.  I traded options quite a bit this past year but I wouldn’t call it sophisticated.  I sold covered calls most months.  Great way to add a few points to my overall return but not very exciting otherwise.

I have a few thoughts on my job as well but that’s it.  Keep up my running.  Improve my cooking and investing tactics.  And cherish every moment with family.  Happy new years.

2012 stats in review

The WordPress.com stats helper monkeys prepared a 2012 annual report for this blog.

Here’s an excerpt:

600 people reached the top of Mt. Everest in 2012. This blog got about 11,000 views in 2012. If every person who reached the top of Mt. Everest viewed this blog, it would have taken 18 years to get that many views.

Click here to see the complete report.

2012 in Review

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steve and edTime to look back on a good year of running.  I ended 2011 with a steroid shot to fix my arthritis and had great expectations.  And then I finally resolved my persistent plantar fasciitis in the early spring time frame and gained even more confidence.  But then something snapped in my left foot that left me wondering if 2012 would be a bust.

I did have to stop running for about six weeks to heal but still had some memorable experiences.  Ironically, I lost weight while not running by reducing my alcohol intake.  I was so happy with this that I’ve maintained this relative abstinence; the result being that I am ending the year at 175 pounds.  There was about a week after my two marathons that I was under 170.

My plan for the year was to run a bunch of trail events and I only did two of those – the 25 mile Collegiate Peaks Trail Run in April and the 17 mile Imogene Pass Run in September.  I ran both of these with my buddy Rob and enjoyed them both.  I would like to run the CPTR again – I love the Collegiates.  This was my second IPR and I wouldn’t mind making a tradition out of it.  Both this year as well as my first time in 2010 served to get me into shape for a marathon.  It helps that it’s held at the end of summer when there is enough daylight to support running longer distances.  These two trail runs were satisfying enough that I’m not disappointed I didn’t run more of them.  In fact, the registration cost of organized events is steep enough that I might run less in 2013.

In total, I ran 10 organized events in 2012.  In order, I began in February with the Austin Half, then March with the Moab Half, followed closely by the Boulder Half, then the CPTR in April and the Bolder Boulder 10K on Memorial Day.  I took a break to recover from my injured foot over the summer but returned to form in September with the IPR and Denver Marathon, and the Boulder Marathon in October.  I expected this to complete the year but squeezed in two 5Ks on December 1st with the Colder Bolder and Prospect Rudolph Dash 5Ks in the same day.

I could consider that only 9 events if I bundle the two 5Ks.  Regardless, that’s more than enough organized races.  I like running the occasional race for various reasons – to recognize and celebrate my fitness or to enjoy an event with friends.  Not to mention they provide content for my running blog.  But they do cost real money.  I would estimate 10 races come close to $500.  And perhaps half that again paying for race photos which I like for the blog.

Normally I would be planning the next year at this point but I don’t have a good feel yet for what I want to do.  Ideally I will focus on trail runs.  I’d like to kick the year off with the Moab Half because it’s fun to run with my neighborhood friends but I missed the registration deadline so I’m not sure.  The Boulder Half is usually the following weekend so it’s a bit of an expense to run those back-to-back.  I do know I’m kicking off 2013 with the Austin 3M Half Marathon on January 13th – which is only 2 weeks from now.  I might have to make a decision on the Denver vs Boulder marathons this coming year as they are spaced close together.  I suspect I will run less events overall but am keen to prioritize the CPTR and IPR over anything else.

I could see myself only running 5 organized events for financial austerity if nothing else.  I’ve published this picture of my brother and me taken this Christmas Eve because another goal is to get that boy working out again.  So the start of the year will be measured by my success at coaching.  He won’t be ready for the 3M Half but I’d rather rely on him to drive me to that event anyway.

The Greenbelt

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Barton CreekI can’t remember the last decade I ran the Barton Creek Greenbelt in Austin.  Maybe the early ’90s.  I usually look forward to running on Lady Bird Lake downtown but this trailhead off Loop 360 is only a couple more minutes south down Mopac.  Before I moved to Colorado in 1989, I would run this trail several times a week.

That’s back when I was young and fast and I probably wasn’t huffing and grunting as hard as I am in this video.  I filmed this with my iPhone on my favorite stretch along a bluff.  I was happy to see the iron safety chain still there attached to the cliff wall.  I was concerned they might have installed some wimpy safety rail considering the drop on the creek side of the trail.  This is simply the coolest damned inner city trail in the country.  It starts downtown at Zilker Park.  This trailhead is about 3.5 miles upstream to the south near the Barton Creek Mall, and I run it further west to the end which is about another 3.5 or 4 miles.  If you click on the pic to enlarge the photo of the trail map, my description is from right to left.  I started in the middle at the “you are here” designation.

The bluff in the video where the trail dangles ten feet or so above the creek is in the first mile.  I captured the video though on the return.  The trail crosses the creek at Twin Falls about two miles in.  I’d forgotten exactly where that was though and crossed at different spots on the outbound and return legs – because the creek was dry at this point and I could cross almost anywhere.  There is still water upstream near Sculpture Falls.  The turn-around has another trailhead access via Scottish Woods Trail which is a short road that intersects with Loop 360 a few miles west of Barton Creek Mall.  I got in a 7.25 mile run which was my old route from back in the day.  If you ever have an opportunity to run in Austin, run the Barton Creek Greenbelt.

Training in Texas

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colder bolder 5Flew into Austin yesterday for the holidays.  I’ll remain here through much of January.  Previous plans to snow shoe and exercise in other winter sports are now shelved until I return.  Which is fine.  I can keep running.  While some nagging aches and pains continue to linger, I don’t have any injuries that would require me to lay off for the winter.  I got in a slow and easy 13 miles on the Brushy Creek Regional Trail this morning.  A fine start.

And so you know, this is my last photo from the recent Colder Bolder 5K.  Off next to ride the North Pole Flyer – an Austin Polar Express train ride that launches out of Cedar Park.  Dinner at Chuy’s afterward and perhaps a visit to the Zilker Park Christmas lights.  Same game plan as last year.

Mayan Apocalypse

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colder bolder 1This coming Friday marks the advent of the Mayan Apocalypse.  I don’t personally believe in any end-of-the-world scenarios, but it will in fact be the start of winter.  That’s dramatic enough for me.  The Colorado Front Range doesn’t experience the extreme cold common in the Midwest (I was born in Iowa) but it does get a few cold waves.  So I intend to winter in Austin.  Boarding a plane Friday, and assuming no massive tectonic plate shift happens below, I’ll land 1000 miles south.  I’ll ride out the apocalypse there for the next 4 weeks.  This means I’ll be able to continue my running in relative warmth.  I should mention that as I write this it’s currently 10° outside.

I find it ironic this week, with the pending doomsday, that I’ve read more Facebook posts defending 2nd Amendment rights than discussing the horror of Sandy Hook.  I’ve entered some of the discussions – fortunately civil debates.  So tired of some of the recent election passion.  Of course the odds are more likely I’ll die driving in a blizzard than any other scenario.  I nearly did wreck my car on I70 driving in a blizzard through Kansas last Christmas.  Relieved to be flying this year.  Karen found tickets on Southwest for $250 round trip.  Can’t beat that.  Although, actually I did.  I decided to delay my return to late January and saved another $65.  Of course, SWA has no change fees.  This is why we love Southwest.

Because I won’t be in Austin during February with this change of plans, I won’t be running the Austin Marathon.  I’m not too disappointed because I hadn’t yet registered and was considering signing up for the half again knowing I won’t be in shape enough in the winter to run a strong full marathon.  Tried that in 2011 and didn’t fair so well.  Maybe I’ll find a cool run in Central Texas while I’m there.

Zero Wind Day

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colder boulder 3About time Colorado cools off to winter status.  Although the only reason it was cold enough in this pic to wear tights for this year’s Colder Bolder 5K was that it was early morning.  I love it when I get a race pic with both feet in the air.  It’s right up there with getting a pic that doesn’t show a double chin.  Click on the pic to enlarge it if you need to in order to see both feet are indeed off the ground.  But then you might also notice the double chin.  I downloaded five race pics – all capture a double chin.  Still, race pics with both feet in the air is like flying in your dreams.  Like unicorns in North Korea.  They are magical.

Those massive California rains turned into snow over Colorado and this week felt like winter.  At least at the start of the week it did; we’re back above freezing now.  I used the cold as an excuse not to run.  I actually don’t mind the cold, especially when the sun is shining, but I balk when the cold is combined with strong wind.  I used being busy at work as an excuse this week too.  Emphasis on the word excuse since I think I just didn’t feel like running this week.  I don’t think I’m burned out.  Maybe I just shifted my focus to preparing for the holidays.  Those Christmas cards don’t sign and mail themselves.  The holidays present additional tasks.  Apparently I sacrificed my running.  That’s okay.  No upcoming races to condition for, and friends and family in Texas will be disappointed if I don’t show up with my traditional paunch.  To wit, I’ve been eating more Christmas cookies than Santa this week.  Nothing goes better with coffee than Danish butter cookies – except maybe Gadget Girl’s coffee cake but that’s hard to say since she only talks about it.  I’ve yet to have any.

colder boulder 4With Fridays off this month though, I was able to get in a nice run today.  I returned to Heil Valley Ranch – the southern trail head near the Greenbriar restaurant – to run the Wapiti Trail.  I didn’t get out to the trail head until noonish.  Hearing the news of the Sandy Hook shooting sort of slowed me down for the day.  I spent the morning watching CNBC as I finished up the Christmas cards.

I wasn’t surprised to discover no snow or ice on the trail.  I’d be fine either way but what I really appreciated was that there was absolutely zero wind.  I wore a light fleece shell over two t-shirts and found myself quickly rolling up the sleeves.  And shortly after I began to carry my fleece cap in my hand. I brought gloves but left them in the car.  With the temperature around 50° or so, this was ideal running weather.  Almost unbelievable to have a day at this time of year with zero wind.

I probably ran close to ten miles – at least eight.  I didn’t time it but the Wapiti Trail adds up to five miles up and down, plus I ran the Turkey Trail Loop and a mile on Picture Rock.  Funny thing about not running for seven days.  My body began to hurt after a few days off.  My knees and especially my feet and ankles were just as weak and sore from not running as from running.  Some sort of reverse growing pain process kicks in after a few days. As my muscle tension relaxed, my ankles became as weak as when I increase my distance.  I have to be very deliberate when I get out of bed and hold the hand rail as I descend the stairs in the morning.  There’s a bit of pain associated with this but mostly just weakness.  Stability comes after a few steps.  It’s an interesting thought that it can hurt as much to fall out of shape as to gain the initial conditioning.  Bodies in motion want to stay in motion.  I ran slow to recognize my legs lost some stamina, but my breathing was fine.  You can’t lose a year’s worth of aerobic capacity in one lax week.

colder boulder 2Fairly relaxing day overall.  I didn’t have any stressful work issues arise over email so it really was a vacation day.  Fantastic run really but this school shooting has me at a loss for words right now.  We have a Christmas party to go to later tonight.  Hoping that’s a pick-me-up.  I don’t normally use this blog as a soapbox but will go on record to share my belief in the need for gun control.  I’m not a gun owner but respect the rights of sportsmen and believe we need to support the U.S. Constitution.  But be pragmatic.  Guns don’t kill people but they are for killing.  Semi-automatic weapons aid killing to an unacceptable degree in a society of 300 million citizens.  I support gun control.

Molybdenum

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Henderson TrailheadI drove up to Empire at 5am this morning.  There’s a number of access points to the Continental Divide Trail off Henderson Road.  I met Rob near the Big Bend picnic site where he camped overnight.  Henderson Road leads of course to the Henderson Molybdenum Mine.  The Henderson trail head leads from the mine up one mile where it connects with the CDT.

Rob said he heard truck traffic all night long, along with the roar of the mine itself.  Business for Molybdenum must be good.  This mineral is mostly used for strengthening steel and making other super alloys.  But it even has biological and chemical uses and occurs naturally in tooth enamel.

We continued to hear the mine for miles, until we reached treeline.  The wind turbines hum non-stop serving as a beacon to the trail head.  Even the trail head and trail are named for a past mine engineer – Henderson.  The mine dominates everything until treeline when the focus shifts to some of the area passes and peaks that are accessible by day hikes.

The day began cold and snowy so I geared up relatively heavy with a sweatshirt and ski jacket.  I only had one of my long gaters, having been confused thinking my two short gaters connected by their velcro was the second long gater.  I decided to wear the single long half-pair.  With my boots and snow pants, gaters weren’t critical.  Based on my post-hike assessment, I would say the boots were critical.  I don’t have hiking boots – I always hike in trail shoes which allow for running.  These are snow boots which I brought along because I expected to snow shoe.  They work fine in snow shoes but not for hiking.  Their traction is horrible and my feet slip inside them causing blisters – especially when hiking up a steep slope.  Wearing ankle-high socks didn’t help as they slipped under my heel.  I was able to stop this by pulling my tights down over the sock rather than the other way around.  And this mitigated the blistering.

Henderson THThe weather was actually quite nice in the trees.  No wind at all.  And suffice it to say there wasn’t sufficient snow to snow shoe.  Considering the time of year, Colorado is on track for a real drought next year.  The ski resorts are likely feeling it now.  Hopefully the spring will bring heavy snows.  I guess it’s not even winter yet, not for another week or two.  But still, it’s December and the mountains are way behind in expected snowfall.  I don’t expect to get up here again until January.  I can’t imagine not being able to snow shoe by then.

After the first mile of hiking, the connector trail hit the CDT at a T intersection.  Click on the picture of Rob up top and you’ll be able to read the signs.  We intended to turn south toward Jones Pass to complete the section that lines up with where we ended our last hike.  But the hiking was so slow with poorly adapted boots (Rob wasn’t wearing optimal shoes either) and wicked ice spots covered by the fresh snow.  The signs said 6 miles to Jones Pass and 4 miles to Berthoud Pass.  Add in the one mile connector trail and we had a choice of 14 miles or 10 miles round trip.  We selected the 4 mile route to Berthoud and turned north.

ridgeWhile snow shoes were not possible, I can’t imagine this trail being accessible without trekking poles.  There was just enough snow, and especially the hidden ice, that poles are required.  They were almost needed to withstand the wind.  Most of the hike follows a ridge along the Continental Divide where the views are unbelievable, but so is the wind.  Sometimes the trail would follow the side of the ridge protected from the cold mistral, but it also would pass from side to side and we had moments exposed to gale force blasts.  My face appears a bit windburned this morning.

cloudsWe didn’t make it all the way to Berthoud Pass as we were concerned about returning before we lost the sun.  Although the clouds were so thick at times the sky appeared to be near dusk at noon.  I was comfortable warmth-wise with my gear selection but wish I would have added a balaclava to my Christmas REI wishlist.  This is something I could use to guard my face from the wind.  We stopped after four hours of hiking for what would mark our turn-around and ate lunch on the wind-protected side of the ridge.  I inhaled my store-bought sandwiches.  Wish I’d taken the time to have made my own sandwiches at home.  I make the world’s best sandwiches.  Well, at least this world’s best sandwiches.  I’ve never been to Lamuella and don’t see it listed on Urban Spoon.

Mountain BuzzLeading on the way back, I discovered some ice by taking a 20 foot fall down a frozen waterfall.  My bottom is still sore and bruised.  I never panicked while sliding down the hill, but did have to roll a couple of times when faced with large rocks aimed between my legs.

We found ourselves once again eating at the Mountainbuzz Cafe & Pizzeria in Georgetown.  This place has some incredibly satisfying pizza, paninis and calzones.  And beer.  Rob is pictured here showing me his bruised elbow from a fall he took on the ice on the trek up.  Given the holiday schedule, we won’t likely make it back up to the high country until January.  Should be enough snow pack for snow shoeing by then.  And hopefully I’ll have a balaclava.