Monday, November 19, 2012

Week in Training - November 12 to 18

The week started well as I was "graduated" from physical therapy for my pelvis and calf injuries.  Good news until I managed to injure my right knee on Tuesday at a Dailey Method core strength class.  It was most likely caused by quad & glut strength exercises that require deep knee bends.


I had the same issue with my left knee in 2009 after a crossfit class.  That injury eventually required surgery.  It appears that my 25 years of running, cycling and skiing has made the cartilage in my knees susceptible to damage from deep knee bending under heavy loads.


Monday: 6 mile bike ride to physical therapy, 6 mile bike home from PT, 26 mile bike ride up/down Page Mill Road where I made this cool short test video.
Tuesday: 1 hour of Dailey Method core strength, 7 mile flat road run.
Wednesday33 mile road bike ride around Woodside and Portola Valley.
Thursday: Day off - right knee pain.
Friday: 12 mile skate roller ski around Shoreline Park.
Saturday: 1 hour of Dailey Method, 4 mile easy run to test my right knee - feels ok.
Sunday: 6 mile flat road run - knee still feels good.


My goal for this coming week is to get my training back on track.  I'll be going back to physical therapy on Monday where I hope to get some exercises to help my right knee track more efficiently.   

Wednesday, November 14, 2012

Forest fire threatens USA 50k Trail Championships

This is the complete story I wrote about the Flagline 50k with photos.  It originally appeared in edited form on TrailRunnerMag.com.

A fire information board just yards from the startline

The Pole Creek forest fire in Central Oregon started two weeks before the third annual Flagline 50K, giving race director "Super" Dave Thomason heartburn every time the winds changed direction. “Smoke from the fire was literally was making me crazy. When winds were out of the North it felt like you were standing downwind of a campfire” said Thomason.

Race Director Dave Thomason

The fire grew rapidly, and within a few days spanned to 26,000 acres with the edge of the blaze just one ridgeline away from the most scenic sections of the race course. With smoke encroaching on the nearby town of Sisters, visibility decreased to several hundred feet and residents were advised to stay indoors. According to local runner Mario Mendoza, “I had to run in some pretty nasty smoke most of the days leading up to the Flagline 50k. At times it was so bad I honestly thought the race would get canceled.”

Another fabulous Superfit production

South of the fire, air quality on the course varied dramatically in the days leading up to Central Oregon’s newest and fastest growing ultra race. Almost 300 runners were signed up for the event, which was to be the 2012 U.S. 50K Trail Championships, and as race day approached, nobody knew if it would happen. All eyes were on social media updates posted by Dave Thomason.

Five days until the race, Thomason posted on Facebook:
"Smoke, smoke, smoke. Depending on the wind we either have lots or very little."


Everyone looks happy before the start

The shifting winds meant conditions were fluctuating between apocalyptic and perfect. “I had been up on the course several times the week of the race and air quality was great in the morning but would start to turn ugly after 3 pm. On the one hand most folks would have finished by 3 but seeing how fast smoke conditions changed, this kept me from sleeping well“ said Thomason.

Three days until the race:
"The race start and finish area is now a staging zone for 10 helicopters fighting the Pole Creek fire"


Max King, Tim Van Orden, Ryan Bak & Mario Mendoza at the start

The 31 mile course is run in the shadow of 10,000-foot volcanic giants Brokentop, Bachelor and the Three Sisters mountains. Starting 6400’ above sea level at Sunrise Lodge, runners traverse this rolling high-mountain course in a single loop that is snow-free for just a few months each year. The race begins with a smooth, fast, and dusty 8-mile descent before taking runners up the first of two stout 1,000-foot climbs. The rest of the course features old growth forests, above-tree-line single-track, and a creek crossing to cool sore feet.

Two days until the race:
"OK folks we are getting close and I still can't say with any certainty that the race will be able to go. This is due largely to the smoke being blown in at a moments notice."

Natalie Bak

Thomason and his merry band of mountain-bike-riding course markers had to blaze the course two days before the race. Unable to make a definitive call on whether the race could be held, Dave still led them on a full day of course marking armed with hammers, stakes, directional arrows and surveyor tape.

One day until the race:
"Very hopeful for tomorrow. After being up their today and having clean air and sunshine. See you all in the am."

Finishline under clear blue skys

As the sun rose on race day, clear blue skies awaited the runners and not a whiff of smoke could be detected. From race headquarters, just one hour before the start, Thomason made the call: Game on.

In addition to elite runners competing for national championship titles, athletes from ages 15 to 73 and coming from 10 different U.S. states toed the starting line. On the men’s side, 2011 World Mountain Running Champion Max King pulled away from fellow Bend speedsters Mario Mendoza and Ryan Bak to take the win. A few hours later Max would be on a plane to Utah where the next day he would also win the XTERRA Trail Nationals. “I was feeling pretty relaxed and comfortable during the 50k race and I'd done the double last year so I wasn't too worried about Xterra”, said King.

Max King

Former US Mountain Running Team member and 5-time winner of the Pikes Peak Marathon, Erica Barton from Los Alamos, New Mexico, took top honors in the women's race and finished as the top woman over 40. Barton bested Bend resident Natalie Bak who also finished 2nd the prior year when she was out-sprinted by cross country skier Stephanie Howe. “I thought the course was beautiful and the trails were a lot of fun to run on” said Barton, “my greatest strength right now is climbing, so the hills suited me”.

Erica Barton

As the fire burned on distant ridges, favorable winds kept the course smoke free all day. A race director’s nightmare was averted but that didn’t stop Dave Thomason from thinking about what challenges the race could face in future years. “I know we are going to have a snow year at some point so that will be fun to tackle.”

Complete race results can be found here: http://www.time2race.com/Results/Flagline%2050K%202012.htm

Additional race photos can be found on my Google+ page.

Friday, October 19, 2012

Not your grandfathers BENGAY (Ben-gay).

I recently returned from a run to find a FedEx package at my doorstep (sweet!).  What could it be?  More running shoes from Salomon?  A new energy drink from FRS?  10 million dollars from Publishers Clearinghouse?  None of the above - instead it was an updated version of the unofficial scent of cross country running - BENGAY.


My first experience with BENGAY was as a 14 year old cross country runner in upstate New York.  Cross country running season meant Fall foliage was in full kaleidoscope, ankle twisting roots hid beneath a thick blanket of fallen leaves and cold temperatures blew down from Canada.  We had two weapons to combat the chill; scratchy polyester long sleeve warm-up suits and a large shared tub of BENGAY.

Your's truly rocking the cycling cap in 1985

Our stiff blue & green matching polyester suits would be ironic hipster gold today but back in the 1980's we thought they were cutting edge - a vast improvement over simple gray cotton sweat suits.  Their only liability was exposure to open flame, a hazard that would cause the fabric to become a napalm dripping inferno.  Our BENGAY was equally vintage. It came in a large, unbranded team issue tub and was dispensed with wooden tongue depressors.  Sanitary?  Perhaps not, but it was an essential tool for getting some heat into our spindly leg muscles.  Our coach would often yell, "put on some BENGAY; I don't want you pulling a hammy out there!".  It wasn't just our team, all the coaches seemed to have BENGAY in their cold weather essentials kit.  At large invitationals with hundreds of athletes, the starting line smelled like a BENGAY factory.

John Wilkin and I at the 1986 McQuaid Invitational 

Known as "Ben-gay" until the year I got my first email address (1995), this 114 year old topical analgesic is now missing a hyphen (and tongue depressors) and is available a blue colored "zero degrees" formula.  Unlike our old white tub from the 1980's this new formula comes packaged in a convenient deodorant style applicator with it's own zip-lock bag.  This seems like a good idea because when I broke the seal on the bag I got a strong whiff of menthol powered nostalgia.

Yeah, that's me winning the 1985 Section 5 Championship race

So, what's this fancy new Johnson & Johnson product supposed to do?  According to the BENGAY website it "blasts away pain", provides "medicated pain relief", "lasts for hours", has an "instant icy-cold sensation", a "vanishing scent" and is "ideal for muscle and joint strain or sprain pain relief".

Top step of the podium in full polyester glory

Since I love testing new products I gave it a try after this mornings Alter-G treadmill run.  Unfortunately, I wasn't sore so it was impossible to validate any of the pain relieving claims.  That said, it does have an instant icy-cold sensation and the scent does vanish but, what's the best feature of BENGAY?

It induces nostalgia.