I “ran” - a better description is trudged - the annual G.A.C. FatAss 50K yesterday in Topsfield, MA.  A 10K loop course that runs through scenic and serene Bradley-Palmer State Park, this edition was more challenging than most due to the brisk temperatures (ranging 7 to 20 degrees) and very tricky footing.  There was about 3-4 inches of snow on the ground which was shallow enough to run on but deep enough whereby the microspikes on my running shoes were unable to gain any traction, thus leading to a two steps forward and one slip step back motion throughout the day.  The course got pretty rutty by the second loop from all the runners and increasing softness of the snow which made it very challenging to secure a firm foot plant and maintain forward progress.  Indeed, muscles were worked in places where I didn’t know they existed!   A fine New England early-season workout for sure. Thanks to Chris “C2″ Shanley and Doug “Bulldog” Caverly for running three loops with me - the company made the miles go by much quicker.  C2 was looking like his comeback in preparation for a 3:30 Boston qualifier was right on track.  And Bulldog, a nickname Doug earned this weekend for his intrepid nature as a neophyte to TARC, cranked out the miles in the tough conditions like a true Trail Animal.

The difficulty in movement made me think of Sir Ernest Shackelford, the regaled  Antarctic explorer who in 1916 performed one of the most astounding rescues of his ship’s crew ever reported.  During one portion of his rescue, he trekked across a mountainous glacier for 36 hours, encountering deep snow, blinding solar glare and frigid temperatures.  I experiences only a tiny sliver of what he surely endured yet, found it exhausting.  I can only imagine how mentally disciplined he must have been to remain focused on his goal and sustain unimaginable amount of pain and suffering.  If you haven’t read one of the two or three excellent novels about Shackelford andhis ship, the Endurance, I’d highly recommend them.

So it’s onward and upward towards Western States 2010.  167 days and counting…..I’ll be keeping Sir Ernest in mind this year to gain perspective during those troughs of training and during the event itself.  A reminder that what we are capable of enduring is all relative…..and in the mind.

If you have luck, embrace it, for it is fleeting

Embrace I shall - and try to spread it around a little too.

The short version is…..

I was selected from the Western States 100 lottery and will be given another crack at the Mountain on June 26, 2010.   Given the odds (~16%) of being selected, I feel extremely fortunate.  I don’t plan on squandering my opportunity.

Marcy and I have bought a home in Fair Oaks, CA along the American River just east of Sacramento.  I’ll keep a rental in Boston and we’ll shift our home base back to our favorite place in the world - Fair Oaks.

Patrick, our eldest and Jennifer Fulton, his long-term girlfriend are engaged and we are thrilled.  Pat also was accepted into Emory University’s MBA program beginning in the fall of 2010.  Drew finished up his highly successful soccer career and is focused on completing his senior year at Washington & Lee.  Then onto the “real world.”

I plan to keep this attempt to complete Western low key.  Focus on the goal of completing the run and adjust my training, nutrition and equipment/gear for that sole purpose.

Given I am oh-for-three at Western, it is the only ultra I’ve DNFed on and it seems to have my number, I look forward to the physical and mental challenge ahead.  Yeah, I know, I’m an idiot for continuing this quest but I’ve got to get it done or there will be a hole inside me.   All I can say is I’m humbled and appreciate all your support.

More to come……….

After Western I was beginning to wonder whether the wheels on the Diesel’s chassis still had enough in them for a 100 miler.  Sure, we can take day excursions up and down the hills on 50Ks and 50 milers.  But would this old hunk of Diesel sinew be able to pull the all-nighter after so many years in the roundhouse?  Was the Western derailment an unfortunate set of circumstances or an omen?  Was I destined for pulling kiddies around a narrow gauge track at Folsom Zoo?  These weighty questions tugged at my whistle……

So while I was in relatively good 100 mile shape, I decided to put all this to a test.  If I could figure out a new nutrition plan, recover from Western, pace Chris Shanley (”C2″) for his inaugural 100 run at Vermont and find another race, I’d give it a go.  I had three weeks to make it happen.

First I called Kevin Sullivan, a Trail Animals Running Club member, friend and top 10 finisher at this year’s Western (5th overall) and asked him about his nutrition plan that worked so well.  Long story short, I’ve been working with a registed nutritionist and ultrarunner over the past three weeks and we devised a whole new plan of attack for leading up to and during the run.  Check.

Second, my recovery, feet and all, has been was without incident.  I was able to climb up to the Escarpment (mile 4.5) at the top of Squaw Valley with Drew and Teresa the Wednesday following Western and then run all the way back down. Check.

Third, C2 had a great VT100 (finished in 24:33) and it gave me a chance to try out the new nutrition plan and practice night running.  Check.

Finally, I found a 100 miler that fit into the schedule and still had open registration.  I made the call to run it after feeling good at Vermont.   Check.

So off to the Burning River 100 Marcy and I went on Friday.  The race is located north of Akron and runs through a string of state and federal parks.    This is no Western States, but few races are.  But it is still 100 miles (actually this one was 101.2) and would be more than enough to put the engines to a test.  I had planned to run alone without a pacer but at the last minute Chris Haley (”C1″) threw sanity away and said, “Hey, I’ve been dying to go to Cleveland and I need a long run in the dark anyway so why don’t I pace you?”  

This race was littered with good karma.  First, the day we arrived in Ohio (MLB trade deadline) the Red Sox got Victor Martinez from the Cleveland Indians - a great trade.   Then it turns out that the aid station Chris will pick me up to start pacing was called Boston Station.  Finally, there was an aid station located at an old train depot where today the train operates as a tourist ride up and down the park.   Son of a gun if I didn’t pull into that aid station right when the diesel engine was pulling in!  And then again after running an hour loop I arrived back at the same aid station only to be greeted again by the train coming back in the other direction.  In fact we had to wait for the train to leave before proceeding on the run since the trail crossed the tracks!

Anyway, I finished in a time of 23:32.  It wasn’t pretty but it sure was satisfying.  Marcy was remarkable as crew chief and even got to experience the joy of “field dressing” my feet at mile 70 something after slogging through the mud and watching me smear handfuls of Vaseline to “sooth the boys” who were severely chaffed  (I’ve decided this race will forever be remembered as the Burning Balls 100 :-)    She also did the video and still camera.  She/we stayed up 43 straight hours without much sleep - what a partner!  And C1 was a delight to have on crew and dragged me a along those last 40 miles to cross the finish line….and get me in under 24.   He’s a rock.

Meanwhile, as word leaked out of my shenanigans, Marcy began receiving texts and voice mails from friends and family wondering what f*&$#@& was going on.  And since they had a web cast (this one actually worked), there were a bunch of people following my progress aid station to aid station - which was really uplifting.

So the Diesel still can do the distance.  The nutrition plan worked well, the training paid off and my resolve to conquer the Western beast has never been more enboldened.  Onward up the tracks and into the 2010 Western lottery in December!

See all the photos here

Thanks to Audi and their new ad campaign.  They’re educating the world to a fact watchers of this blog have known all along - that a clean DIESEL is a good diesel.

I plan to be doing my part on Saturday and running green for the entire race.  I may leave a bunch of footprints (they won’t be carbon), and a few other fully biodegradable items on the trail…. but I’ll be carbon neutral

My Polar watch/HR Monitor has a feature where you can program a message above the time that counts down to an event.  My watch say, “3 WESTERN” - gulp.

Lift off to see the sun again (how long has it been in New England?) is 6.0 hundred sharp tomorrow.  Marcy and I have got everything pretty much packed and ready to go.  She has taken SO much stress out of this process bless her.  She has long since learned to manage my stress by removing obstacles that may be a cause.  Not only is she smart but she’s loving and supportive….and thankfully all mine.

Thank you to all of you for the constant support you have shown me throughout this arduous process.  Your love and support humbles and grounds me.  It gives me strength and perspective.  I will use that strength to carry me home to Auburn and the elusive finish line that I for so long have envisioned.  And I’ll keep my perspective that in the end, this is only a run and for pete’s sake, I’m voluntarily submitting myself to whatever pain that’s coming.  There are so many in this world who suffer pain every day, for which they possess no control.

Intraspectively, I suppose I’m trying to prove something to myself.  That I’m not the chubby little fat boy who’s nickname was Butox and Bubbles and played right field in little league and could never climb the rope to the ceiling in gym class.   That’s him to the right ——->>>>

…….but that was then, and this is now.  I’m focused, I’m prepared and I’m ready.

Comparing this little romp through the woods I have scheduled for next Saturday to man’s first step onto the moon courtesy of Neil Armstrong is like comparing a peck on the cheek from Grandma to your first real kiss.  But I’m thinking what Neil and I do have in common is that we both had a bowline knot in our respective stomachs before our deed.

I’m guessing Armstrong’s stomach was doing back flips before he stepped out into the lunar atmosphere, descended those few steps and placed his boot firmly upon the moon’s dusty surface.  My stomach has been telling me for days that the Big Event is looming.  I’m sleeping less soundly too, waking up in the middle of the night and visualizing myself trundling down the trails, passing those familiar landmarks, feeling the ache in my legs and seeing friends and family at aid stations.  It’s all so real; and in less than 7 days it will be.

I’m a liar if I don’t admit I’m apprehensive, anxious, even scared.   I’m all of those.  I’m at the same time excited, eager and calm.  This year, unlike my two prior attempts at finishing Western (1994 and 1996), I feel prepared physically and operationally and mentally.  I have worked hard since September to slowly build a strong base over three months, emphasising not just running but strength and flexibility.  And I added cross training to the regime.  During the second 3 months I increased intensity and, building upon my base I increased fitness, endurance and strength.  And in the final three months I’ve tried to maintain that high level of fitness and endurance and remain healthy.  With the exception of an Achilles’ heel issue in April/May, I was successful in attaining my physical training goals and stand ready, a week away from the run feeling more physically healthy than any other time in my life.

But the more important improvement in training has been my preparation - and alteration in my planning for the operations of the run (i.e. race plan, pace, running style crewing, eating, medications, etc.) and mental readiness.

Thanks to Dan Fowkes’ (the Johan Bruyneel of ultrarunning) generosity of time and dedication to getting me across the finish line, he and I have devised a thorough, details and customized race plan to optimize my odds.  I cannot tell you how much I now appreciate the positive impact having a well thought out plan has and in building my confidence and allowing me to relax.  I’ve got a plan for every step of the race.  All I have to do is follow it.  That frees me up to relax and focus on the task at hand - constantly monitoring my health and welfare like a pilot monitors his instruments in the cockpit.  And as adversity comes along, which it inevitably will - numerous times during the race - I can attend to it proactively and rely upon my plan to remain calm.

With proper physical and operational preparation, I have been able to focus on the mental aspect of the run.  Positive thinking, visualization, meditation, anticipating what will happen to me and how I will embrace the adversity, the pain - has strengthened my confidence and resolve.

And away we go…..7 days and counting….

Our race numbers for Western were issued and mine is 171.

Now the number 17 is apparently a pretty symbolic prime number with all sorts of religious and zodiac symbolism - at least according to some fairly whacked out web sites I stumbled upon (my Son’s Drew favorite web site).   It’s all good - mostly - with then few exceptions of references to Hades, Satin, evil doings and some kinky sexual acts.  Let’s put it this way, I’m guessing when I crawl past Devil’s Thumb at mile 48 as I ascend a 2.5 mile steep-ass climb, the Thumb might just

give me a high-5 if you know what I mean.  I also now believe, after reading some astrology sites, that I will have the power to set my fellow runner’s feet on fire if they don’t move aside when the Diesel wants to pass.  And furthermore, I will be able to turn Gatorade into blood and Ike’s & Mikes into Hot Tamales.  What fun I will have……..

Actually, the number 7 has always been a pretty lucky number for me.  And the fact that it is surrounded by two ones gives it symmetry.  Bob is a palindrome and so is 171.  The ones could represent my two previous attempts at finishing Western and the 7 is my third try - a lucky number representing a finish.  27 (1+1, 7) has been one of the luckiest numbers in my life.  We have lots of 27s running through our families in the form of birthdays, house numbers, et al.   So, I guess, in spite of the devilish overtones, I’m pretty darn pleased with good ol’ 171.

This year Western has added a new feature to help friends and family members track their runner during the race.  It is an animated webcast which can be accessed by clicking here on raceday (http://webcast.ws100.com/).  I believe all you’ll need is my name and race number.

Also new this year: “Where’s my runner” by email.  For those of you with a Blackberry or iPhone who want to track me, an email-based service that will send brief emails reports on me as the race progresses and I arrive at each checkpoint, finishes or drops (shutter at the thought!).  Sign-up for this service will be offered starting in mid-June (I guess next week) via an option on the webcast site referenced above.  So check that site out if you want to be super hip and impress all your friends by showing them that you are getting updates about some maniac that is running around in the wilderness in the dark.  Trust me, you’ll be the only person in the bar - the city - the state for Pete’s sake, that has this

Although tempting, and I do actually have a Twitter account, I’m not planning on Tweeting my way across the Sierras.  I still haven’t figured out why anyone frankly cases what I’m eating, what pot I’m pissing in or how funny I think Conan’s guest tonight is.   Call me generation challenged, but there are only a few people in the world that I’d actually like to know what they are up to from time-to-time: My wife, Halle Berry and I guess if I were under house arrest, my parole officer.

Training marches on.   Am I nuts, or just a piece of sirloin?

I’m in taper mode physically while I ramp up my mental  preparation.  I feel like a piece of meat being prepared for tenderizing.  I’m thinking I should be rubbing eggs over my body and rolling around on a floor covered in breadcrumbs.  I bought a foam roller to loosen up the tendons and muscles in my legs.  This thing is something right out of the dungeons of York and days of Henry VIII (which BTW is an exceptional Showtime series - The Tudors - a must see).  Marcy asked me the other night if I was OK - I guess I sounded like I was either having a heart attack or giving birth as I rolled my IT bands over this evil tool.  I think, from the look in her eyes (and the drool on her face) that she also might have been visualizing me stuck on a skewer, surrounded by green peppers, onions and  mushrooms……I have been avoiding going near the bar-B-Q lately…..But I digress.

It is hard to describe to someone who hasn’t been there themselves, the place that ultra runners go - especially during a 100 mile race - physically, mentally and spiritually.  It is truly a spiritual journey and if one is lucky enough to arrive, it is euphoric - for the brief time you are there.  Is it all worth the pain to achieve the gain?

The game is mind over matter and spirit over mind.

Western will break me down physically to the core, there’s little doubt of that.    The course is comprised of 100 miles of single track trails and Jeep roads that traverse over some of the most rugged portions of the Sierra Nevada Mountains with a change in altitude - up and down - of almost 40,000 feet.  The heat will be brutal (ranges 90-115 degrees) and the punishment the quads, hamstrings, glutes, ankles and calfs take from the pounding downhills and steep climbs in and out of four canyons - one after the other - is unforgiving.   I’ve spent 9 months trying to prepare my body for this adventure best I could.  That’s over now and I can do no more.

The body will attempt to wear down and conquer the mind throughout the run.  My body will be arguing with my mind all day and night about wanting to quit.  “Why are you doing this to us?” the quads will scream.  “You’ll do permanent damage to me“, the Achilles’s heel will bark.  “You’re only a scissor cut away from removing your wrist bracelet and grabbing a chair and a beer…..do it, do it now!“, the hammies will moan.   As I get tired my mind will be more and more tempted to succumb to my body’s pleas.  It really wears you down mentally.

That’s when I’m stripped to the absolute core - no longer reliant on my body or mind.  It’s then that it’s all up to the spirit within me.

In the end, it isn’t my mind or body that will enable me to achieve my goal - to finish Western.  It’s all going to be up to my spirit.

So for these final two weeks - good grief - TWO WEEKS! - I will be spending my time preparing my mind to go as deep into the race as possible and my spirit to take me the rest of the way home.  To that end my mantra which I’ll repeat over and over and over again during the race is, “Really really bring on the pain!”  Pain will not be my enemy but my ally.  I’ll draw strength from it, look forward to it, let it wash over me.  I know this all sounds a bit masochistic and even satanic but as I said earlier, it’s hard to explain the justification of the pain if you haven’t experienced the gain.

I suppose, the euphoria drug users feel, in a fleeting moment, resembles the place I speak of.  But instead of being followed by dread and regret, those ultra runners who complete their journey are left with the feelings and memories of a journey to a place that is heaven on earth.  If there is such a place a Nirvana, this is it. Yes, the gain justifies the pain.

The great state of Vermont is famous for many features - the Green Mountains, maple syrup, bark-chewing, granola-chomping residents, corn mazes, of course Vermont Teddy Bears (couldn’t pass up the opportunity for a product plug) and manure.  But what one doesn’t associate with VT are roller coasters…..until now.

C1, C2 and I decided to test our fitness and strength this past Friday by scheduling a 50 mile training run in the beautiful Green Mountains on a portion of the Vermont 100 course.  For C1 it was to see how well he managed his recovery from the prior week’s 50 mile Pinelands race he had finished - that would be 105 miles for him in 5 days.  C2 was testing his chronic IT band issues which has plagued him for several weeks.  This was also a chance for him to preview the hilliest portion of the VT100 which he would be running in mid-July; his inaugural 100 endurance run.  And for me, another step in my slow but steady recovery after the Achilles heel injury, following up on a 50K from last weekend but yet unable to run on the trails without pain.  So we all had business to attend to.

Our 5:30 am departure from Weston seemed early enough to get us up there in plenty of time (2 hour drive) drop water at a few spots along the 24 mile loop and then get going and finish before dark.  So we thought.

We arrived at the Ascutney Mountain campground at 8:00am and secured a

campsite for the night.  It was still raining, cold (43 degrees) and gray so we decided to not pitch a tent and move directly onto Camp 10 Bear where we would park the car after planting water jugs at three spots along the course.  We planned to run the C10B loop twice.  It’s the most consistently hilly section of the VT100 with few places to run the flats.  You’re either running down a long (1-2 mile) hill or walking up an endless climb with numerous false summits.

We decided to drive the course with my Pacifica (actually Marcy’s) which was loaded with our camping and running gear and water.  Almost immediately we got lost, and in very non-man behavior actually stopped to ask for directions from a friendly neighbor in which we had ended up in her dirt driveway :-).  She informed us the road we were seeking was a class something or other - in other works, “no way are you going to drive it with that car, or any 4 wheel drive vehicle for that matter.”

So onto Plan B.  We hopscotched ahead on the course and put H2O out at around mile 8, then drive deeper into the woods on a seemingly good quality dirt road.  That all changed suddenly and we were back to a potholed, rocky, swampy mess pretty quickly.  Cooler minds prevailed as we were able to navigate a “in-the-woods” three point turn and head back out to civilization.  We were able to put out two more jugs of water but not where we had originally intended due to the roads all being nearly un-driveable.  No matter, close enough.  But we had spent valuable daylight setting up and now were only on our feet starting the run at 10:30 am.  We knew we’d be getting in some night run training at this point.

Loop one was a bit on the chilly side and gray skies prevailed although somehow, we avoided any major downpours - though threatening.  C2’s IT band required frequent stretching during the first couple of hours which was a welcome reprieve as C1 and myself were glad to warm up slowly after last weekend’s long runs.  My heel seemed to be “there” but behaving.

We saw a fair bit of wildlife along the way - geese, cattle and calves, oxen, horses, quail, turkey, hawks, raccoons, deer, bulls and newts.  We of course were enamored with our first find of the red-spotted newt, believing we had discovered something rare and precise.  Maybe an omen of good luck?  After we stopped counting our numerous sightings 11 hours later, many of which were deceased after being crushed by vehicles during their long road crossings (so abandoned the omen thesis!), we realized the oxen we had seen - and C1 had grown accustomed to - were actually more rare than these fluorescent little fellas.

Lap one went off without incident.  We finished the loop after getting off course for a mile or two just once in about 5 hours and 35 minutes (25+ miles).  Our detour had us happen upon Yang Ting, a lovely VT farmer who was tending to the aforementioned apple-in-his-eye oxen that C1 has been drawn to …… and they to him….but I digress…and that’s no yoke…..actually it is…..:-).  She owned four border collies which greeted us enthusiastically.  “Bear” was the alpha and apparently one them was the mother of the other three.  Yang got us back on course quickly after tempting us with a shortcut.  “I’ll never tell anyone” she whispered to us with a grin.

We took about 15-20 minutes at the car to change socks, tape our feet, put on warmer clothing, grab headlamps and feed our faces.  We especially excelled at the feeding out faces part

We ambled out for loop deux with bellies full and muscles nicely stiffened up.  Once again we ran and walked with some stretching along the way for sometime.  Time did seem to go by more quickly in lap 2 as we now knew the course and didn’t carry with us the extra burden of the potentially of getting lost.  Now we could fully focus on the beautiful Vermont countryside and scenery that surrounded us as the sun actually broke through and a glimpse of blue skies could even be seen.  We also could focus on whatever ailed our bodies which were calling out to each of us with various aches, hot spots and atrophy.  We passed one of C1’s memorable spots which was a beautiful grassy meadow filled with colorful wild flowers with the Green Mountain in the background.  He called it the “Sound of Music” meadow and broke into a rugged attempt at “The hills are alive…..” - really rugged

We actually only had to run about an hour or so in the dark as it turns out since Mother Nature was kind enough to provide light to us until almost 9:00 pm.  We reached the car for the second and final time at about 10 PM so by my calculation we covered the 50 miles in 10:54 not counting the long aid station between lap 1 and 2 and actually negative split (lap 1 5:35 and lap 2 5:19).

We all felt pretty darn good all things considered and determined we’d head over to the nearby pizza joint for a greasy reward.  Foiled again (it was closed by the time we got there), we punted and returned to the campsite, quickly cooked up veggies burgers and downed local VT beer (Magic Hat #9 and Long Trail), dragged out the sleeping bags and hit the hay - well actually hit the wood floor of the lean-to - at about midnight.  None of us slept much as the floor was pretty hard and our various muscles were calling out for more comfort.  We arose at 4:00 am, showered and took off for a true ultra runner’s breakfast - Denny’s Grand Slam, in White River Junction.  Then headed home for the weekend.

Early reports back are everyone is recovering well - which is an excellent sign.  This was a great confidence builder for everyone.  C1 is ready to go and has three months to stay healthy and strong.  He is looking awesome.  C2 tested his IT band and performed exceptionally well.  He also had some issues with his stomach and some low spots along out run which he was able to fight through and overcome - all traits of a true ultra runner.  And for me, I continue to advance my recovery and feel that I’ve made the right choice in giving this injury time to mend and shifting my efforts to cross training.  I’m back on schedule as I prepare for the run of my life.

We determined this run required us to walk about 65-70% of the time due to the roller coaster nature of the hills.  We were constantly going up and down with little flat breaks in-between.  So we practiced our power walking and disciplined ourselves to walk every uphill, control our downhill running and pushing along a good pace (the ultra shuffle) when we did have flats.  And we continued to follow the slow and steady mantra with an average heart rate of around 65% of max.  Thanks to C1 and C2 for a great training run, encouragement and friendship.  This is really what it’s all about.

After a month, the cone of silence has been lifted. 

My Achilles heel injury occurred on April 19th and since then, I’ve been experiencing my first true test of the thesis we grow wiser with age.  15 years ago I would have been determined to “beat this thing” and whip my body into submission.  But in 1996 I was forced to drop out of Western at Foresthill (mile 62) due to a deep heel contusion which I had contracted just 4 weeks before at the Western Camp training run.  It never really healed and I never gave it a chance as I continued to train hard right up until the end.

So with that incident fresh in my mind, and advise from many trusted friends, I decided to travel down a different path this time around with my injury.  I had 70 days to recover from the overuse injury - a grade 3 Achilles heel on the left foot.  That seemed like an eternity but then those are 2 months of prime training - peak training in fact - for the event.  So I determined that I would rely on my strong base which I had built up over 8 months (2,300 miles) and cross training to maintain my cardio and fitness - cycling, walking and lifting - all which I could still do.   It appears I made the right choice.

With 30 days until Western, the process of giving the injury a chance to heel, emphasizing cross training and intently performing a rigorous physical therapy regime daily, I may have been able to dodge a bullet…..and it “missed me by that much“- as agent Maxwell Smart would have said

Ironically, my fitness and strength have actually improved during my injury.  I jumped on the cycle trainer in my basement and did my best Lance Armstrong imitation, touring the Alps in France and Italy on my virtual real-life videos as I pounded the hills and kept the quads, calfs and hamstrings tuned-up along with my heart.  My weight lifting added work on my calfs to strengthen the muscles that support my heels and feet and although I’m not rivaling Johnny Drama’s implanted calfs, my guys are at least looking in proportion to my quads.   I logged the top four weeks of running-equivalent miles (my point system for converting running, lifting and cycling into a running mile of effort) since I began training: 100, 140, 151 and 119 miles (see my training log) and have begun running again as of last weekend when I was able to complete a 50K on the roads.

My breakthrough was the prior week when I went over to the Blue Hills to meet up with some of the Trail Animals and rather than running with them on a long run, decided to walk up the Observatory Road (.9 miles, 12% average grade) to test my heel.  I was extremely nervous as prior attempts to stress the heel at all had led to multi-day set backs.  So I took it very slow and steady up the hill.   As I reached the summit, I was greeted by a young boy flying his kite off the rock ledge which stretched out over the ski slope below.  It was a beautiful sunny morning with blue skies and a favorable breeze.  He nodded at me and I at him (queue the music, break out the tissues, ready the earplugs as I prepare to belt out, “I’m Freeeee, free fallin’…..”).  I felt good - the heel felt good - so I decided to head back down the hill which would be another test down the very steep decline. 

Much to my surprise - and pleasure - the heel was behaving.  So, in Forest Gump-like behavior, I did what any self-respecting diesel would do -  I just keep going, up and down and up and down……13 times up and down - just short of a marathon of hill repeats all walking!

Turns out that day was an open house for the observatory so they had arranged for a bus to ferry people up and down the steep sloped hill for visits.  So as I continued my sojourn up then down and so on throughout the morning, the bus driver began stopping and talking with me as he passed.  By my fifth lap we were friendly acquantaces, with him asking me what exactly I was doing and, “Do you want a lift?”   By the eight lap we were friends and he began urging me on, telling me how many laps I’d completed and, “You’re looking good” for encouragement.  The last three laps I was joined by Trail Animals C1, C3 and Big Ben who had just wrapped up their 4 hour trail run and wanted to throw in a few hill repeats of their own.  I welcomed the company and the bus driver, upon seeing the pack that had formed with the four of us ascending the hill, stopped and said, “You’re famous, I’m telling everyone I pick up on the bus about this crazy thing you’re doing - they love it.  They want your autograph!”

And so what goes up, must come down - it’s inevitable.  But good old common sense, determination and a little good fortune can make sure the correlary holds true, what goes down, will go up……. eventually!  That’s something I will be repeating to myself over and over again during my Western run - my mantra.

She’ll tease you
She’ll unease you
Just to please you
She’s got Bette Davis eyes

Kim Carnes might have been referring to the Western trail when she groaned out this classic in 1981. But we’re not talking eyes today, we’re talking calfs - Johnny Drama Calfs……

Chugga, chugga, whoo, whoo! The Diesel has chugged up the hill and is rounding the corner on a track heading for Squaw Valley. Phase Deux concluded three weeks ago, coinciding with my return from the left coast and Tour de Western. Phase One was designed to build a strong base over 12 weeks. I averaged 51 miles of running per week and a total of 65 “running equivalents” per week - adding in cycling, lifting and yoga.

Phase Deux was devised to increase strength and endurance by increasing running mileage, especially on tougher terrain and adding in more hills and back-to-back long runs. This 12 week phase ended with logging 300 miles over three weeks on the Western course - including a 50K and 50M race. My peak running week was 91 miles. The Diesel wheels were smokin’ and I was burning up the oil. I was able to manage escaping injury up until the last day, when I ran the American River 50 miler and twisted my left ankle 90 degrees 41 miles into the run. The residual impact wasn’t felt fully until this past weekend. Since AR50 I’ve been able to keep running, albeit more delicately, but the combination of running the Don’t Run Boston 50K ten days ago and running a tempo long run this past Saturday, the Achilles heel on the left foot finally had enough and swelled up on me.

So as I enter my 4th of 12 weeks in the third and final phase of training, I’m reminded of this phase’s goal: maintain, peak and stay healthy. The injury has caused me to reconsider my preparations and adjust my Phase 3 plan slightly - which, I believe, is all for the good. I’m planning to give the heel plenty of TLC and time to recover so as not to aggravate or drag the injury closer and closer to Western. Being as healthy as I can possibly on race day is far more important than being at the absolute pinnacle of fitness. So I will be switching to a heavy emphasis on cycling - increasing my time in the saddle on my Tacx trainer by +80% or more and avoid running for two weeks. I’ll maintain my cardio and quad strength and meantime will be adding supplemental calf and foot strengthening exercises to my lifting regime to make sure as the foot/ankle recovers, I surround it with strong and stable muscles.

I’m getting aggressive physical therapy from Andrew Rizza, our high school’s ATC and my go-to guy (as he was for both Patrick and Drew) for any and all sports injuries. He is using a brand new technology on my feet and heel that used highly compressed air to blast away at the injury, peeling back scar tissue while accelerating healing - it already appears to be having a dramatic positive impact on the heel.

Frankly, my calfs have been a weakness of mine in the past so this is a great excuse to give them the attention they deserve. I’m going for broke - I want Johnny Drama calfs!

He’ll pump them
He’ll jump them
Just to thump you
He’s got big honkin’ Johnny Drama calfs

C1, C2 and I were out running the DRB50K a weekend ago when somehow the topic of “rich Corinthian leather” and Ricardo Montalban came up (I know, I know but when you run 6+ hours together what else are you going to talk about? :-).  Of course that took me right to my most excellent Tattoo imitation from the Fantasy Island television series back from the late 70s.

So I thought of Tattoo when the inevitable happened and an injury finally caught up to me after 8 months of training.  It reminded me it’s all about taking care of da feet and if you don’t they will bring you down.  So the increase in mileage during Phase Deux of the training regime has led to an overuse injury - my left Achilles heel.  It may have started when I turned my ankle 90 degrees at mile 41 of the AR50 a few weeks ago.  It was exacerbated by last weekend’s DRB 50K which is loaded with steep uphills.  And it was pushed over the edge on Saturday when I went for a 15 miler in Weston at a pretty good clip.  I arrived home with a swollen tendon that hurt to the touch.

Ah well, this is where the “wisdom” of my tender age intervenes.  In the 90s I would have convinced myself, “Just run through the pain…..you can’t afford to get off your training schedule and get out of shape….”  But these days I immediately went into a whole different mode.  I researched the injury on the internet, determined the severity (stage 3 or 4) and recommended length of time for full recovery (2-4 weeks) and put together a recovery plan.  With 61 days until Western I have ample time to recover and actually strengthen my heels and calf muscles - something that will only benefit me on race day.  I also have been cycling and lifting every week so I have the opportunity to significantly increase the cycling to keep my cardio level high and work my quads without further injuring the heel and add calf strengthening to my lifting regime which will help me fight off the plantar faciitis from returning.

So I see this obstacle as a gift - a chance for my body to recover from the recent month of intense training yet not lose the strength and cardio base I’ve worked so hard to build.  I may lose a little edge in the prior two categories but what I’ll gain from being healthy at the starting line more than outweighs trying to push my fitness even further.  I need to peak for Western and with 2 months to go, this gives me an ideal opportunity to do just that.

So let the icing, heating, stretching, strengthening and recovery begin.  ‘Cause Boss, I won’t be defeated by da feet!

The Dieselcam was out and about during the Tour de Western in March.  Below are a few samples of the majestic beauty of the Western trails and although the video doesn’t do it justice, the steep single track trails that we encounter NUMEROUS times during the run.  These shots are taken heading down from Deadwood (mile 50) to El Dorado Creek (mile 52.9) before ascending to Michigan Bluff (mile 55.7)

video management, video solution, video streaming

Actually, it’s Don’t Run Boston 50K - the 13th annual running of the Trail Animals Running Club’s “alternative” to running the infamous marathon which runs the day after on Patriot’s Day in Massachusetts.  The DRB was conceived in 1996 when the Boston Marathon was celebrating it’s 100th running.  The commercialization had reached new heights and many of us in the trail running community questioned whether things had gone a bit too far.  So the idea was conceived by races director Howie Breinan that maybe we should hold an “anti” race the day before in solidarity and protest to the downfall of our beloved road race and then those that elected, could still run Boston the next day in true back-to-back ultra ways.

So DRB began as a modest, “old school” ultra in the Blue Hills Reservation ,a network of hundreds of miles of trails located just outside of the City of Boston in Milton.  There was (and still is not) any trail markings, awards, entry fee or hoopla - just a good old fashioned run in the woods.  It is an official 50K and thus the results are recorded and posted in Ultrarunning Magazine, but beyond that formality, all else is truly informal - just the way we like it.

Yesterday was the largest field ever for DRB - 25 strong.  There were a few late drops so I believe the field was 22-23 but clearly the revitalized Trail Animals Running Club and new web site (www.trailanimals.com) helped the swelling numbers.  We may have had the best day yet for weather as blue skies and a crisp 45 degrees at the start led to a warming up to 58 and near perfect conditions.  Nostalgia was also in the air as C1 broke out the retro TARC singlets from the 90s and we introduced the new technical t-shirts sporting the new Trail Animals logo.  All were in good cheer at the start, which is at Houghton’s Pond, where Howie draws a line in the dirt with his toe and quite unceremoniously utters, “Go!”

I had long since committed to continuing my renewed training ways established during Tour de Western and thus my race goals were three-fold: 1) don’t fall (not an easy goal to keep given the preponderance of roots and rocks covered in leaves), 2) run injury-free and 3) stick to an average HR of 126 bpm.  Chris “C1″ Haley and Chris “C2″ Shanley, my dear friends and regular running partners had decided they got religion and were going to run with me at whatever pace my heart set.  So off we went.  It wasn’t long before we were running alone, the three of us together, and commented how this seemed like all the other training runs we had performed over the fall and winter - “precisely”, I said, “That’s the idea.  Slow and steady.”  And so it was we progressed through the day adhering to this steady plan of walking most of the hills, recovering when necessary and never really pushing the pace too much.  Our objective was to finish feeling strong and to wake up the next day feeling fresh and ready to run again - a quick recovery - that would be the standard for testing our fitness.

There were no incidents during the run, except that I was only able to adhere to one of my three goals - sticking to my average HR of 126.  I tripped twice and fell, in the most unlikely places I might add - once traveling up hill and then again only minutes later - late in the run.  C2 took a spill too, and demonstrated his skill at the trip and roll - where he immediately is back on his feet.  C1 survived the day without fall, but I commented he needn’t join the club since I fell once for me and again for him.  I also developed a slight muscle discomfort around my left Achilles heel about an hour into the run.  I was able to run through it but wondered if it would swell afterwords.  Fortunately it did not, and careful care has been given to it since finished and today it feels well on the way to a quick heeling.

We finished side-by-side in 6:44, a respectible time given we walked most hills and kept the pace much slower than if were were intending to actually race.  I think all three of us were pleased at how good we felt.  All-in-all a successful training run on a glorious day.

As promised, and due to overwhelming demand and interest (you know who you are….”you”

in the singular sense), here is the latest on my horrible, cruddy, gross, neglected ultra feet, post Tour de Western.  To the left is Exhibit A, my toes from November, 2008, about 45 days into training.  They are looking fresh and healthy as you can plainly see and possess good color - bloodshot.  It’s fair to say these babies require constant work and attention to keep them in this kind of shape.  Usually a good set of steep, rocky downhills coupled with tripping over a boulder or two will do the trick.

To the right is Exhibit B, the same toes in April, 2009, 5 months later.   As you can plainly see, “rightie” has blossomed into a full-fledged dead head while “leftie” has been clipped down to size.  All-in-all, they are both holding up remarkably well under the circumstances and hanging on for dear life.  You’ll also note that “#2″ on Leftie is carefully wrapped in duct tape to protect him from the nasties oozing out of “Big Daddy” next door.

Fortunately, they have not met their Maker yet like these poor fellows below who belong to one, Dan “Footsie” Fowkes who in just one race, Way Too Cool 50K, completely annililated an entire community of toe nails……poor things, they never stood a chance with the way Dan pounded the downhills and wore his running shoes “tight and short”…..

With all due respect to Mick and the Stones, I can get satisfaction.  It came in the form of Tour de Western - three spectacular weeks spend running the trails of the Western States and book ended by the Way Too Cool 50K in the beginning and capped with the American River 50 yesterday.  My friends, the weather, the terrain were all spot on.

I end Tour de Western with 290 miles of canyon running under my belt (after I finish my 12 mile warm down today from Robie Point to Cool and back).  During my journey I was reminded of how truly difficult the terrain of Western States is - grueling hill climbs, altitude and heat.  And it’s still cool temps out here!  I was also reminded of some extremely valuable lessons I learned some 16 years ago, when I first began ultra running, but had since forgotten.  I was reminded of the importance of starting out slow and conservative, of building to a crescendo during the run, of running to your heart beat, not pace or time, of listening carefully to your body and assessing its needs of simplifying, enjoying the trip and nature and forgetting about racing and those around you, of enjoying the company of your friends along the trail.  I also made some new friends along the way, including Tony, who I met in the wilderness while training, living out of his truck after being made homeless due to the economy.  I went back last Thursday to visit some more with Tony (who I discovered was an ex-Marine from Indiana) and provide him with some provisions.  I’ll feel better running from Robinson to Volcano knowing Tony will be out there somewhere passing along his good wishes.

So I come away from this trip not just with quality miles and plenty of them - my original mission - but with something more important: a fresh perspective on how to train for and run Western States.  I am more confident than I have ever been that if I utilize this perspective and combine it with fitness and being healthy, I can finally slay this beast.  The recipe for me is clearer than ever: intelligent plan + fitness/health = finishing Western States.

So I aspired to practice what I re-learned on the AR50 yesterday.  I wanted to run, NOT race the AR50 utilizing a plan that I will employ for Western.  I considered it a dry run, albeit half the distance and much more forgiving terrain.  The plan was to run by my heart beat only, utilizing my HR monitor.  I decided to set the range (zone) in which I wanted to run between 65-75% of my maximum heart rate.  My max HR is 180 so this means I wanted to stay within 117 to 135 bpm for the entire run.  I planned to ignore - not even look at the elapsed time, since that would only distract me from my goal.  I would eat/drink like I plan for Western, carrying two water bottles, urging frequent pit stops to keep the water works flowing, really monitoring my fluid intake, eating a balance of salts, glucose, fructose, protein and carbos at aid stations, supplementing with Gu, Shot Blocs and electrolyte tablets.  I would walk the steep hills and run a smooth steady pace throughout - a “gentler” pace than I was accustomed to in the past.  I would stick to my plan, not get sucked into others around me.  I would smile, enjoy the beautiful weather, sunshine and scenery.  I reckoned if I could be successful at practicing this at AR, it would help build confidence in my ability to do it at Western.

For the record, since my meager ultra beginnings in 1993 where Perry Edwards introduced me to the trails (the very same trails I ran on yesterday), Dan Fowkes introduced me to ultras and applying these tenets I had long since strayed from and Sally Edwards taught me how to employ a heart rate monitor as a strategic weapon, I became a victim of my own success.  I broke PR (personal record) after PR right up until the time I retired from ultra in 1997.  So when I resumed running in 2006, my mind figured we’d just pick up where we left off and with a little getting back in shape I’d be back busting PRs.  Right.  So now, because I no longer have the physical ability to do so, I am forced to find a different way to cope and compete.  Back to basics and it is about time as my fellow mentors would profess!

The results from AR?  9:13, top 25 age group (23rd) and the best 50 mile time I’ve turned in since 1996

.  (see Sally Edward’s Heart Zones blog post on this topic). More important than the time was that I followed the plan exactly - and never knew what my time was until I crossed the finish.  Didn’t know, didn’t care.  I felt very good throughout the run.  Had some “soft” spots where my stomach or legs felt off but was able to determine what I need to do (i.e. eat salt, sugar, caffeine, etc. or slow down) and was able to course correct all and any issues along the way including a nice 90 degree right ankle twist on a rock.  I didn’t fall either - a big accomplishment for me, yeah!  Even better, I was in 232nd place at the halfway point and turned in the 113th fastest split of the field for the trail and hill portion of the run (second half) - passing 78 runners along the way.  I was also hoping to have enough energy to run the final hill, 2.5 miles straight up hill, 20-25% grade to the finish. I accomplished this goal without stopping, making the finish that much more satisfying.  And truthfully, my real test of how far I’ve come in training AND in run planning, and how far I still need to go came AFTER the run.  I wanted to see how shot I would feel directly following the run (my last few 50s have been ugly finished - could hardly walk) and how well I’d feel the next day.  I felt better than I have ever felt after this 50 miler and today, we’ll I’m ready to finish Tour de Western with a farewell run to Cool and then come back to Robie Point, retracing for the last time the final miles of Western States - before I retrace them again on June 27th and complete my journey.

I’m so very thankful to the Edwards for their kind hospitality and friendship - it has made this a very special trip.  And to Dan for coming down from Portland to be with me for a week and remind me of the basics - the things he once taught me and I’ve learned once again.  I’m also anxious to be home with Marcy - this has been a long haul and she has been 1,000% behind me in spite of her own challenges and a dreary dark winter.  The journey is far from over but this trip provided me with the wisdom and confidence to go home, finish the training and come back ready to rock and roll - but it will be to a different tune that “I can’t get no, satisfaction….”

With friends, the Diesel visited the mountains and the valleys, brushed the sun, the snow and the rain, transformed the dark into the light as he crossed the watershed.  And then on the fourth week he rested…..kinda — Tim Kulka

So the weather broke really fast - we went from snow squalls and 1.5 feet at 5,000′ elevation to summer-like temps in the high 60s and 70s two days later - ah, Northern Cali - we love it!  Notice the difference a week makes in the pictures below.  On the left is the Michigan Bluff monument from a week ago Sunday covered in a foot of snow.  On the right is the same monument this past Sunday - 7 days later!

I’m up to ~225 miles for TdW (Tour de Western) and continue to gather valuable time on the Western and neighboring canyon trails.  LOTS of hill training.  This past week I was running Volcano Canyon and came upon a homeless man, living in his truck up in wilderness between Michigan Bluff and Foresthill.  As I ran by his truck he woke up (he was asleep in the front seat) and yelled out, “You know where you’re going?”  I responded, “Yep, going to Michigan Bluff, up the hill there.”  I walked back to his truck as he seemed like he was lonely and Tony and I had a nice half hour chat talking about the mountains, mining for gold and jade, his life (recently kicked out of his home - couldn’t make the mortgage), living in the wilderness, the Forest Service clearing of underbrush to help prevent forest fires and the economy.  Although Tony didn’t look the part - living in the wilderness for 6 months had weather his face, long beard, long scraggly hair and filthy - he was a sharp fellow who seemed more lonely than discouraged and despite his circumstances, possessed a positive attitude and love for his country.  I’ll be back this week with a grocery gift card -he seemed to be survivnig on beans, peas and Propel added to his water.  Meeting Tony on Sunday helped the rest of the run go by quickly and reminded me how lucky we are.

I snapped a few photos along the Volcano Canyon trail.  It’s the third canyon we cross in Western - the first being out of Last Chance down to Swinging Bridge and back up to Devil’s Thumb; the second down through Deadwood to El Dorado Creek and up the Michigan Bluff; the third is Volcano Canyon down to Volcano Creek and the foot of Bath Road and then up to Foresthill; then there is the Cal Loop down to Rucky Chuck river crossing and up to Green Gate; then its bring it on home through Auburn Lakes Trail, Brown’s Bar and then up the second to last steep climb on the Quarry Trail to Highway 49 Crossing; then down to No Hands Bridge and up the final climb to Robie Point and the finish 1.5 miles away.

It’s been a bit of a catharsis for me being back on the Western Trails after a 13 year hiatus.  I must admit, no other place gives me the feeling of truly being home like these trails.  As difficult as the terrain is, I find it more relaxing and less effort to invest 4,5 or 8 hours on these paths than any other place I’ve run.  There is definitely a spiritual connection for me - a feeling of coming home.

So I’ve had the chance to run from Devil’s Thumb at mile 47 to the finish at least once - some places two or three times.  I’m feeling more reacquainted with the trails, the nuances and the terrain - just what I was hoping for.  I very much look forward to returning in June and completing the journey I started in 1994 - to complete the Western States Endurance Run.  I’m more confident than ever, that I can achieve my goal.  Whatever I’ve lost in foot speed and strength I’ve gained in wisdom, enlightenment and a peaceful calm.  I’m not worried about finishing.  I’m not agitated about preparing.  I’m just looking forward to the day and being surrounded by my family and close friends and sharing this exceptional experience with them.  What more could a person ask for?

Well, with a week to go and AR50 on Saturday, it’s back to the trails!

Well I planned my Tour dee Western trip to Northern California to train on the Western course and get away from the snow upon which I’ve been running since November.  The sight of seeing dirt under my feet on my first trail run last week was, well, emotional.  Who ever thought dirt could bring you to tears?!

So for the past week I’ve been eating up the opportunity to run again on my home turf - the foothills of the Sierras and the WS course.  The weather has been ideal - 50-60s, sunny and dry trails.  That was until yesterday………

I had met Matt Keyes at the Auburn Running Company - the best running store for ultra runners in the world - where he works.  Matt invited me to join him and Derek Semanski, his long-time ultra running partner (both WS finishers) for a long run in the canyons Sunday.  We had planned to run from Michigan Bluff to Last Chance and back - about 25 miles through two of the toughest canyons - back and forth- in the race.

Plans changed on run day when we were hit with a springtime snow storm down to 2,000′ elevation.  We decided to drive to Michigan Bluff to see how bad it was, before making a game-time decision.  Driving into Foresthill we ran into

white out conditions.  We got behind a plow that made things a bit better.  Then Matt’s car slipped and next thing we knew Derek and I were outside pushing it out of a ditch - good NorCal warm-ups I figured :-).  After Matt made some comment about showing his California roots to a Bostonian - we pushed on to MB.  The Michigan Bluff road is a steep downhill so we punted, turned around after surveying the 3-5′ of snow, and parked at the Foresthill Elementary School lot, 2 miles back and at a little lower elevation.  From there we decided to run north and east towards Last Chance on the WS course.  So we headed off towards Bath Road and Volcano Canyon.  We encountered snow immediately but it was runnable.  It started to snow more steadily in Volcano, making the climb out of the canyon beautiful.  We were all fairly prepared for the elements.  I of course, being the token Eastie, wore shorts with my shell, gloves and wool cap ensemble.  Derek and Matt had shell tops and long pants and wool hats and gloves.  Interestly, because there was no ice underneath the snow and it was too deep, we had no need for foot traction (i.e. Yaktrax or Katoolas).  The snow was fresh powder, crunched under our feet and provide good traction.

As we reached Michigan Bluff it began to snow harder.  Upon reaching Eldorado Creek it warmed up as we dropped about 1,500′.  Then we bagan the ardious 4 mile climb out of Eldorado Canyon up to Deadwood.  We were rained on, then snowed upon all the way.  All three of us had numb hands by the time we summited but our feet were toasty - surprising given we were in 3-6′ of snow the enter time - and the rest of our bodies were warm.  The elevated heart rate from the climb keep our “heat pumps” working well.  We stopped to get water from the water pump that was installed a few years ago between Deadwood and Devil’s Thumb.  There I found my hands were so numb that I had to find a way to get circulation flowing again so I could open my Gu packet and refill my Camelback with water.  So there I was, at 5,000′ elevation, in the middle of a snowstorm standing in about a foot of snow with my hands shoved down my shorts!  Yes, I did get some grief from Matt and Derek who were both at this point popping Cliff Margarita Shot Blocs.  Whatever - a man has to do what he has to do when the digits are frozen and the warmest spot on the body is…..

I defrosted quickly, refueled and off we went back down the mountain towards ElDorado Creek.  We felt like we were floating on air.  The snow was soft and deep and so we didn’t have to worry about rocks, roots or poor footing.  I think we made it from Deadwood to ElDorado Creek in 35 minutes.  At this point we were a good 5 hours into the run.   We climbed 2.5 miles up to Michigan Bluff and as we did, it started to snow again AND hail.  I commented to Mett that all we needed was a thunder storm and we would have had the weather trifecta.

We refilled the water bottles again at Michigan at Carl’s house (been an ultra refueling station forever) and headed off to Volcano.  The footing in Volcano, which is a canyon with tight switchbacks, was a bit dodgey at times but manageable.  We reached the bottom of Bath Road about an hour after leaving MB - again, not bad considering the circumstances.  The walk up Bath Road was satisfying.

I’ll tell you, I’ve been running trails a lot of years but I’ve never had an experience

like this one.  7 hours, 28 miles, 4 canyons, 3-12′ of snow, rain, snow, hail, sunshine, mud - all mixed in and plenty of elevation gain and drop.  One for the record books and memory banks.  This is the kind of training run that reminds me how tough Western States is - the rugged and brutal terrain, ever changing weather and endless, relentless climbs and decents.  But this run did wonders for my confidence.  I will vividly recall the day we trudged up to Michigan in the deep snow and glided over the cutbacks on Volcano during race day when the tempetures break 100 degrees and the legs have endured 55+ miles.  This memory will help me endure - allow me to play games with my mind when it’s most needed.  Bacause with Western, the real battle is between the mind and the body…..and the heart is the tie breaker.

The Tour de Western ( pronounced “DEE” as Bob Roll of Tour de France broadcasting fame would say) got off to a great start - 80+ miles so far and counting - and quality miles they are!!

The Way Too Cool 50K on March 14 went as hoped, a strong training run helping to build my endurance and practice the hills.   I had a pleasant walk Sunday with Perry & Kathleen Edwards and Dan along the canal near the Dam Overlook in Auburn - felt good to stretch the legs and visit the old training stomping grounds.  The canyon looked spectacular.

Monday Dan and I traveled to Northstar-At-Tahoe in Truckee to look at homes with a Realtor with which I have been corresponding for a few years.  The days of the Crowley clan heading back West are coming.  Don’t know when, but it IS coming.  So this was a reconnaissance trip to check out the real estate, macro market and revitalized Northstar.  All in all, I think we’ll be settling for part of the year in Northstar.  We also visited Tahoe Donner to check out Dan’s piece of land - very nice lot - and then headed up the mountain to Perry’s cabin for a quite evening.

Tuesday Dan and I took on the 16 mile Cal Loop portion of the Western course (mile 62 at Foresthill to Rucky Chucky river crossing at mile 78).  It was thrilling for me to

be back on this portion of the course.  Dan and I used to frequent it in training runs constantly but neither of us had stepped onto the dirt there since 1996.  It brought back special memories of all thoses miles Dan and I logged from 1994-1996 while training for Western.  Very special times in my life.

We took it easy and enjoyed the scenery, remembering landmarks that told us how far we had traveled and how far to the next aid station on race day.  I’d forgotten how much we really knew of this course and how invaluable that is to have stored away for the day of the race.  Nothing can replace actually training on this unique course - absolutely nothing.

Wednesday I ran 12 miles solo in the early AM from Robie Point (mile 98.9) to Pointed Rock in Cool (mile 94) backwards on the

course and then back from Cool following this final portion of trails of the Western course.  I actually ran up the “Training Hill” which locals call K2 - a 2.5 mile steep climb straight up the trails to Cool.  It is about a 20-25% grade.  I also crossed over No Hands Bridge which is one of the most famous landmarks on the Western course, located at the bottom of the last canyon before ascending to Robie Point and the finish at the Auburn High School track.  I’ve asked to have my ashes scattered from No Hands when that day comes.  It is a breathtaking slice of Mother Nature at her best.

Thursday Dan wanted to crew me for the triple canyon run - Dusty Corners (mile 38) to Foresthill (mile 62), this being the toughest section of the Western course.  Three brutal and deep canyons, one right after the other.  They literally trash your legs (quads and hamstrings).  And add the heat of the day (average high 90s- 110 degrees) and they are what destroy many runner’s hopes of finishing.  But we were foiled by snow in the high country and had to turn back.  We punted and decided to do the double canyon the hard way - Michigan Bluff (mile 55.7) to Devil’s Thumb (mile 47.8) via Deadwood and back so about 16 miles round

trip - down then up then down then up the Eldorado Canyon.  Michigan to the river is 2.5 miles straight down (avg 11% grade).  Then it’s 4.5 miles up a steep and steady climb (avg. 9% grade) picking up over 2,300 feet of elevation (up to 4,075′)  in a fairly short distance.  Let’s just say there is NOTHING even close to this type of terrain back East.  That’s why I’m here.

Friday I ran locally in Auburn with three old running buddies, Ted Moore, Mike Kutzman and Ross Kirkendorfer for an hour.  Boy did I need a recovery day!  I;ve been like a kid in a candy store ever since arriving.  The alure of running on my home trails has been too much to resist.  But I feel healthy, strong and invigorated - all good signs the slow and steady base I’ve been building is starting to pay dividends.  But after getting hammered in the canyons I realized how much further I still have to go to be Western ready.  The Tour de Western continues……….