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Colorado River

13 Thursday Mar 2014

Posted by Ed Mahoney in Running

≈ 6 Comments

Tags

Colorado Hotel, Moab Canyonlands Half Marathon

moab courseWe drove out this afternoon for Moab and stopped for the night at the Hotel Colorado in Glenwood Springs.  We’ll leave for the final stretch to Utah in the morning.  Nearly the entire drive on I-70 is alongside the Colorado River.  This photo is what the race course will look like near the start Saturday.  The first ten miles run through the Moab Canyonlands alongside the Colorado River.  Simply spectacular.  If you’re looking for something to motivate you to train through the winter, consider the Moab Half.

KarenThis is my fourth Moab Half in a row.  For whatever reason, it’s a fairly competitive race.  More so than the Boulder Half in May.  I don’t expect to be competitive but I am hoping for a personal record.  I hate to make commitments for such a long distance race, but right now I feel like running hard.  Might be an issue that I’ve barely trained the last two weeks, but I’m going to consider it tapering.  Karen and I are enjoying the Hotel Colorado tonight.  It’s nice to cut the drive to Moab in half.

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Oxygen Therapy

22 Saturday Feb 2014

Posted by Ed Mahoney in Running

≈ 6 Comments

Tags

Austin Marathon, BCRT, Moab Canyonlands Half Marathon

finishI’m currently training in Austin for my next big event, the Moab Half Marathon on March 15th. My plan is to leverage the oxygen at low altitude for the next couple of weeks to train at a faster pace.  Success will be demonstrated by a PR in the Half at Moab.  I PR’d there last March with a 1:38.  Considering I just ran the first half of the Austin Marathon in 1:42, I think I have a shot at it.  I just need to teach my body how to run faster.  For distance runners, speed is learned.

This picture captures my kick in the Austin Marathon last Sunday.  Both feet off the pavement.  That’s a little oxygen in my step.  If I’m going to be running in Austin for three weeks, I’m going to run fast.  I think I wrote of my 2014 plans in one of my end of year blogs that my goal would be to simply maintain.  And it’s still true that I reached a level of fitness last year that I am more than pleased with.  And that I obtained an equilibrium of sorts with my race pace.  I was rarely competitive in terms of placing but I oftentimes felt like I was racing which is what it’s all about for me.  I suggested I would be more than happy to simply enjoy a 2014 on par with my 2013.  No need to improve.

Turns out, I expect to take some time off from running this spring.  Maybe longer.  Priorities.  Moab might be my last race for awhile.  Possibly all year.  So I’m motivated to go out with a bang.  Not sure what to expect as a target but breaking a 7:30 pace would be nice.  Working against me will be 4000 feet of elevation.  Austin will allow me to push my heart rate higher.  Great opportunity for fartleks and tempo runs.  But three weeks is also enough time to lose the benefits of altitude adaptation.  It comes down to oxygen therapy.  Real or hype?  I got in a nice 13 mile run today in 73° on the Brushy Creek Regional Trail.  Ran it slow though.  Still working the kinks out from last Sunday.

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March

02 Saturday Mar 2013

Posted by Ed Mahoney in Running

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LoBo Trail, Moab Canyonlands Half Marathon

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.

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Canyonlands

26 Monday Mar 2012

Posted by Ed Mahoney in Running

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Moab, Moab Canyonlands Half Marathon

My first night of camping in 2012 went fairly well.  It didn’t rain and the wind didn’t start up until late morning.  I woke up refreshed, despite the previous day’s countless beers.  Rob and I drove into Moab well before the 8am cutoff time when they would close Hwy 128 for the run.  It was barely after 6am when we walked into the Red Rock Bakery and Net Cafe.  And net cafe is an apt name – their wifi is screamin’ fast.  We had coffee of course, a cinnamon roll and banana.  We hung out longer than necessary to eat since we were fairly early.  The buses wouldn’t load up until 7:30.  And the bakery bathroom was going to be as good as it gets for some time.  I took the opportunity to catch up on IBM email since I’d taken Friday off.

Around 7:30 we left the bakery and car parked out front to walk over to Swanny City Park for the bus shuttle.  We weren’t in a hurry since this was a hurry up and wait scenario.  The sooner we got to the bus drop-off area, the longer we would have to wait sitting on rocks.  We took a 7:50 shuttle.  20 or 30 minutes before 10am, the race director instructs everyone to walk the quarter mile or so further up the hill to the race start.  A couple of gear drop-off trucks are on the way.  I committed to a short sleeve shirt and threw my gear bag in with the lot.  This was a little risky given the strong wind but it wasn’t as cold as last year and short sleeves would have been fine then once I got running.

The race starts on a hill top where the wind howls non-stop.  Enough to make me want some warm fleece, or someone to spoon with.  We ran into some of the ladies and told them we’d be starting at the 2 hour pace sign.  I expected to run under two hours but hoped to start off at a 9 minute mile pace for the first mile if not two in order to loosen up without tiring from oxygen debt.  There would be plenty of miles to speed up later.

The guys never showed up, although they could have been standing almost next to us and the crowd would have made it difficult to know.  I found out later Keith was in fact in the 2 hour group, ahead of us and on the right bank.  We were center and toward the back of the group.  Amazingly, we would run almost the exact same time and never see each other.  But I don’t know Keith’s splits.  Mine are in this graphic, and you can read them well enough if you click on the picture to enlarge it.  I started off too fast with an 8:25 pace the first mile and 8:40 the second.  This was fine for Rob as he left me after two miles and apparently sped up as he finished with an 8:22 overall pace.  Once I slowed down, I felt great.  I was more interested in running comfortably than speedy, and that’s what I did.  I’m somewhat impressed really at how consistent my splits are.  Eight of my 13 miles are in the 8:50s, and of course my overall average was 8:51.  I even ran the 9th mile, which as you can see from the elevation stats (or elevation profile map) has the big hill, in 8:55.

I’m disappointed that I slowed down to 9:13 on the 12th mile.  I had planned to run hard from the top of the 9 mile hill to the finish.  I did do well in mile 11 but the wind on mile 12 was a real bear.  And it was up hill again.  Many people think this course is essentially a downhill run.  The elevation map makes it appear that way, but actually for every 4 feet of elevation loss there are 3 feet of gain.  It’s a hilly run.  At altitude.  Something about the canyon though just sucks you in and makes you want to run this course fast.  Running into mile 10 is one of the coolest parts of this course.  As I see the canyon walls narrow up ahead I can’t help but think, “Indian ambush”.  Before I know it I start to hear drums.  I suspect maybe I’m hallucinating and tell myself to drink water at the next aid station.  The drums beat louder as I close in on the end of the canyon – nearing the junction where Hwy 128 will turn left onto Hwy 191.  That will start the uphill headwind toward the finish and I do expect that to be a battle.  Suddenly I turn a bend and come face-to-face with the green drummers.  Sort of sounds like they could be playing an Irish tune in honor of St. Patties Day.

Rob and Kelly sped through the Canyonlands with really good times.  This is Rob likely shouting “mahalo” to the cameraman and Kelly is in the red and white shirt in the first pic at the top of this post.  They didn’t seem to notice the hills and wind.  I’ll point out that neither of them beat my time from last year of 1:47, but I’ll admit the wind was considerably stronger and more persistent this year.  I’d like to know their splits on mile 12 when running into the head wind from hell.  There was a guy earlier in the race, maybe as early as mile 6, but somewhere in the second half that an aid was trying to pull off the course because he looked ready to topple over.  Safe to say he didn’t make it past mile 12.  Perhaps if I’d started out 20 seconds or so slower per mile I might have been able to keep up with Rob longer.  Or Kelly if I would have found him before the run began.  I didn’t exactly push myself to run hard in this event, but might have run a bit faster if I had someone to pace with closer to my speed.  I suspect if Keith and I had run together we would have run about a minute faster and felt none-the-worse afterward.  I didn’t even put on a kick.  I rarely do nowadays.  My final mile was in 8:50, again in line with my 8 splits in the 8:50 range.  That’s Keith in the pic below in a dark t-shirt with Steve – who also ran the same pace as us.

Despite the wind and hills, and the earthy-tasting, rock filtered air that clogged my mouth and throat, this year’s run was quite successful for my neighborhood.  Susan ran an unbelievable pace and the four of us that make up the twelve oclock running club all finished in under 2 hours.  Coach Jabe had a nice turnout from her training team – several running their first ever half marathon.  In fact, I don’t think Barb had even run a 10K before and yet she completed this challenging run like a seasoned pro.  Jabe is pictured below with the white hair and denim jacket.

As Rob and I were camping, we took advantage of Jabe and Eve’s hospitality to shower at their condo.  Actually Rob showered, I bathed in the hot tub for an hour drinking beer like camper trash.  The rest of Team Prospect came over later for dinner.  Camping out Saturday night was much less enjoyable than Friday as the howling wind made sleep difficult.  I returned to the camp site to discover my tent upside down and twisted from the wind.  Only laying in it kept it from blowing away.  At times the wind would completely flatten it over my body, which leaves me quite impressed with the flexible strength of my poles.

It was too windy to make coffee Sunday morning so Rob and I drove into town for breakfast at the Jailhouse Cafe.  Power was out all over town when we arrived so we had them heat us water from the gas stove which we used for our Starbucks Via Ready camping coffee.  The power was out from the wind but came on soon enough that we were able to order a hearty breakfast.  I dropped Rob off in Grand Junction and made it home by the afternoon.  I weighed my self to discover I somehow gained 5 pounds in Moab.  WTF?  I’m suddenly 195.  Apparently a mix of lactic acid and beer.  So I’m going two weeks – up until the Boulder Half Marathon – without drinking alcohol.  It’s been a week now and I’m back down to 190.  Actually 185  after a massive weekend of running, but that’s likely temporary from sweat loss.  I figure I drink 300 calories in beer and wine per day.  Minimum.  That adds up to a full day’s calories per week.  If it helps my weight, I might continue the booze free diet longer.  Depends how thirsty I get.

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Slow Road to Moab

11 Sunday Mar 2012

Posted by Ed Mahoney in Running

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Moab Canyonlands Half Marathon

I initially thought this picture from the Austin Half Marathon was fuzzy because I was moving too fast.  That’s just the way I think.  But after seeing how slow I appeared in some of the race video, I now suspect it’s simply a blurry shot – maybe the cameraman was moving.  And my runs this weekend add further support to this second opinion.  Man did I run slow Saturday and Sunday.

That’s okay I guess because I really just need to get in the distance to prepare for Moab next weekend.  Speed isn’t necessarily important.  I had a really good run on Friday though in which I felt fast.  Felt like I was back at sea level in Austin.  More likely my body was just well recovered from not running the three previous days.  It was a busy work week and the runs I did pull off on Monday and Friday were short.  Despite running an old man’s pace this weekend, at least I got in two back-to-back 6 milers.

Work will be just as busy this week – especially since I’ll be taking off Friday.  But I just need some short runs.  Ideally I’ll get out every day.  Distance won’t be any more important than speed – I just need to maintain.  Daylight savings will give me more time in the evenings so that should help too.  I have a business dinner Wednesday but maybe I can squeeze in a short run before hand.  Thursday isn’t likely since I’ll be driving to Grand Junction to meet up with Rob.  Perhaps we can pop off a few miles Friday morning before heading on to Moab.

The half marathon is Saturday.  Moab will be number two out of three half marathons I’ve registered for this late winter/early spring.  The first was Austin and the third will be Boulder in another three weeks.  I haven’t scheduled my summer events yet.  I’m going to finish this half marathon trilogy before designing my next challenge of 2012.

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The Moab Half

19 Saturday Mar 2011

Posted by Ed Mahoney in Running

≈ 4 Comments

Tags

Barr-Camp, Hwy 128, Moab, Moab Canyonlands Half Marathon

Look at those rocks.  These are nothing.  You haven’t seen rocks until you’ve been to Moab and run 13.1 miles down Hwy 128.  Moab is where rocks come from.  As scenic as this course was though, the entire drive to Moab ain’t too shabby.  The tunnels through Glenwood Canyon are pretty awesome.  Dave and his two daughters drove with Karen, Ellie and me.  We had lunch a little after noon in Vail and arrived in town around 5pm.  We stopped less than we anticipated along the way, ironically, more for the adults needing rest stops than the kids.

We hit the one liquor store in town before going to the condo.  It was interesting; being a state run liquor store, they didn’t have coolers or sell ice.  Needless to say, they didn’t have little brown paper bags for your single either.  We arrived to a happening party at the condo with most of our friends already enjoying happy hour in the front yard.  Not a bad start to the Moab Canyonlands Half Marathon.  We ended the night at the Red Cliffs Lodge for dinner where both the service and food were as good as the view.

I walked to the race start around 7 in the morning with Keith, Susan and Katherine.  We stopped for coffee first at the Red Rock Bakery and Net Cafe.  The owner was unbelievably personable – and the coffee was very good.  Then we completed our walk to Swanny Park and boarded a bus for the race start up Hwy 128.  The start of the run wasn’t until 10am, so we queued up for the port-a-potties and then found a nice spot up the canyon wall to sit on some rocks.  The picture above is of my running mates at this time – Katherine, Suzy and Keith.  One of the professional race photographers came by later and took our picture after more of our group had joined us.

The weather felt fairly pleasant at first and I was starting to feel like I might have over dressed and felt remiss for not bringing a short-sleeve shirt.  I could have taken multiple shirts with me inside my gear bag, but I’d committed to my white Under Armour, long-sleeve compression jersey.  I wore a red long-sleeve fleece top over that, along with gray fleece pants – both Under Armour as well.  But my plan was to store those in my gear bag before running.  Then the wind picked up noticeably and the clouds began to form overhead.  I actually pulled my wind jacket out of my gear bag at that point to stay warm.  We had another 60 minutes before the start of the race and we all began to re-assess our wardrobe selections.  I did however start to feel more confident that I was good with long-sleeves.

With 20 minutes left, we were allowed to walk the remaining half mile from our bus drop off area to the start up the hill.  We had to commit to our dress gear on that walk as the gear bag trucks were positioned before the starting line.  Upon reaching the starting corrals, the wind began to howl.  So many runners, in short shorts and tank tops were shivering.  The situation seemed almost dire and I considered whom I might spoon with for warmth.  No options presented themselves but I did start up a conversation with Allison, a charming lady from the Springs.  She noticed my Barr Camp running hat and asked if I’d run the Pike’s Peak Ascent.  I haven’t, but I did hike Pike’s Peak and stay at Barr Camp.  I ran the first half mile or so with her and she read out our pace from her Garmin.

I found this helpful as my goal was to try my best to run no faster than a 9 minute pace for the first mile or two.  I think I hit this although it might have been more due to starting at the 9 minute mile pace sign and the road being so narrow that it took several miles before there was sufficient room to run my own pace.  The shivering subsided immediately upon running.  It was never so cold that my ears were numb, but the wind was super strong.  After two miles though, I was feeling pretty warm.  I even rolled up my sleeves by mile six.  Compression shirts are tricky though.  I found it uncomfortable for my sleeves to be rolled up past my elbows and had to roll them down below my elbows where they didn’t feel tight.

I felt really comfortable at this point and even though I didn’t have any confirmation of my pace, I felt certain I was running around an 8.5 minute mile.  I didn’t wear ear buds for this race.  Not sure why I made that decision but once running I definitely appreciated the heightened visual of one of the world’s most spectacular roads without the distraction of audio.  Something I wouldn’t have noticed listening to audio was whenever the wind roared up around a bend, its effect rippled across a hundred race bibs leading me to imagine I was flying with a flock of birds.  That probably sounds weird but the sound must have triggered something in my subconscious.  The wind wasn’t at all constant.  It was dead still at times, like around two miles when I felt hot; but after some bends the canyon would inhale into my face and chest while it exhaled against my back around other bends – all seemingly random.

The course never dropped more than 100 feet over the entire length, but it felt downhill forever.  A pace changer of a hill presented itself at mile 9 but gave back all its altitude on the far side.  Mile 11 began the climb back out of this gorgeous canyon hole.  It was never steep, and hardly even noticeable, but it was enough to keep me from increasing my pace as I neared the finish.  I kept my pace steady to the end and was really happy to discover I’d finished the 13 miles with an 8.12 pace.  Even more pleasing was that after my lessons learned from the Austin Marathon, I effectively controlled my pace and remained comfortable the entire run.  I’m really excited to think I’m learning my pace.  I finished with my family cheering me on, took the official race photo, and proceeded to claim my gear bag and change into dry clothes.  I returned to watch my friends finish, although not fast enough to see Keith come in.  Everyone did well, although I’m still so impressed that so many of my neighbors can run a half marathon period, let alone well.  We attribute this to Coach Jabe, who has been leading Team Prospect in fitness for well over a year now with the result being our accomplishment today.  I got to see Amy’s strong finish; and took another round of photos with her, Steve and Jen.  Then it was lunch with Karen and Ellie, back to the condo for beer, hot tub, beer, prepping ceviche – and finally to a post race dinner of pulled pork with the gang.  I’m now calorie neutral for the day, if not a little heavier after all that eating and headed to bed.  Next weekend is the Boulder Half Marathon.

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Pre-Race Excitement

13 Sunday Mar 2011

Posted by Ed Mahoney in Running

≈ 2 Comments

Tags

Moab, Moab Canyonlands Half Marathon, slickrock

If you’re a mountain biker, then you know this sign is in Moab, Utah.  Land of magnificent sandstone archways and red rock canyons that funnel the Colorado River toward Lake Powell.  And for a biker, Slickrock Trail stands out as one of the world’s best.  With less than one week remaining before the Moab Canyonlands Half Marathon, the neighborhood emails have reached spam proportions as everyone details their plans and arranges what will be the true highlight of the event – eating and drinking.

We’ll meet up at Pasta Jays on Friday Night, Dave will slow cook pulled pork Saturday while we swim in his condo’s heated pool, and Sunday marks Jen‘s birthday.  There are nearly a dozen of us from the hood running, but Steve is planning on hikes with his kids while Dave and Kelly are gearing up for a ride on Slickrock.  Something for everybody.  But seriously, how many of you have a dozen neighbors who could and would run a half marathon for fun?  Living in Boulder County is insane.

Since I returned to road races last summer, I’ve scored some really nice venues.  It doesn’t hurt that I live in Colorado.  The Imogene Pass Run from Ouray to Telluride stands out as the most spectacular, but Garden of the Gods wasn’t too shabby.  We stayed at the Cliff House in Manitou Springs while we enjoyed two different places for the IPR, spending the first night in Ouray at the Beaumont Hotel and the second night in Telluride at Hotel Columbia.  I don’t run a big event every weekend, but when I do I make the most of it.  Two other events I’m looking into this summer are the LaSportiva Half Marathon Trail Run in Vail and the Vasque Golden Leaf Half Marathon Trail Run in Aspen.  Those can’t be bad.

I feel good that I’ve been able to blend my fitness kick in with events that I can share with friends and family.  The Garden of the Gods run was my family’s first visit to Manitou Springs – which marks the trail head to Pike’s Peak.  The IPR was our first drive down to Ouray and Telluride which are both unbelievably beautiful.  And next week will be our first venture over to Moab.  I’m as excited as all my neighbors.

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Fallin’ Behind

15 Saturday Jan 2011

Posted by Ed Mahoney in Running

≈ 2 Comments

Tags

Austin Marathon, Bolder Boulder, Moab Canyonlands Half Marathon, YakTrax

I haven’t had much to blog about in terms of running the last couple of weeks.  I haven’t been running much.  Work has taken priority.  I hate that.  I haven’t even been able to read a book at night.  That’s the way it is sometimes.  There’s no debating priorities – work always comes first.  But I’m concerned.

I registered for the Austin Marathon, purchased my flight, and quite possibly set expectations of running fast because it will be at sea level.  But I’ve dropped my distance down to 4 miles and am only getting out 4 days a week.  Not a good January.  I committed to the marathon to challenge myself over the winter.  I’m still glad I did it – I doubt I’d be doing anything had I not set such a goal.  I’ll accept the fact that work got busy and I’ll just do my best to finish the marathon without walking.

One good thing is I haven’t let the recent cold and snow slow me down.  I’ve got the right gear and winter running experience to deal with the weather.  In fact, I really enjoy running on snow and ice packed trails with my YakTrax.  It’s warming back up into the 40s and now that I’m acclimated – that’s down right balmy.

I expect work to continue to dominate my schedule for the next 2 weeks, but I should gain some bandwidth in February.  The marathon might be brutal, but I’ll be back on track for the Moab Canyonlands Half Marathon in March.  I didn’t care to run too hard in that run, just keep up with my neighbors – we have a big group going.  As far as measuring improvement over my running last year, the Bolder Boulder in May will provide the best apples to apples comparison.  Running fast isn’t everything.  In fact, it isn’t even close to some of the other pleasurable benefits from running.  But it’s hard not to be somewhat competitive about it.  Hopefully I’ll get some good training runs in soon.  Something I can blog about.

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