Knee Stuff

The more things stay the same, the more they stay the same. Not exactly how the saying goes but it captures the current status of my running life. In the last three weeks or so, I have gotten in about 60 miles. That’s it. That is less than a normal week under normal conditions. I suppose it’s better than zero, right?

I began treatment by gimping around the house, figuring that when I could negotiate the stairs like a regular human being (not one leg leading and the other following), then perhaps I could get out again. Upon completion of that test, I graduated to a sort of speed-walk/shuffle-jog thing. First time was three miles in which 2 ½ of it was walking. Then went to 4 miles of half and half, and finally the full 4 jogging (I won’t insult runners by calling what I was able to do running).

Even during this slow return, it was clear to me that my injury was more than just Popliteal Tendonitis. The tendonitis had kind of peaked during my twenty mile run. The significant injury happened three days later when, I believe, I hyperextended my knee. THAT is what is taking forever to heal.

About a week ago, I returned to see Dr. Carly, the wonder-woman, who dry-needled me and gave some drills and exercises to do to quicken the process and strengthen the area (as well as the surrounding accomplices). Slowly, on it’s own lazy timetable, it is coming around.

I missed the Hot Chocolate 15K and, unfortunately, it looks like I will miss the North Face 50K, my Ultra Marathon debut. My knee is still not comfortable on the run. Sitting for long periods of time (like this moment blogging on an airplane) seems to be the worst. And it is consistently less stable in the morning. The lack of running has halted the weight loss and, in fact, I feel like I have gained about 100 pounds in the last month (okay slight exaggeration). In short, if I wasn’t working a bunch right now, I would be absolutely miserable.

On the bright side, I turned 64 today. In one more year and I will move up an age group (always a good thing). I’m excited to open my gift from Linda tonight, which is a Suunto GPS run watch. And, as usual, I’m excited about the future. I can run that 50K later, I can re-lose whatever weight I have gained starting right now. I can keep doing my exercises AND be a better stretcher AND be better at monitoring my body. In short, as Scarlett O’Hara said, “tomorrow IS another day.”

Run on!

Long Run, Darkness, Cool Trails, Bad Knee: Two week log

Awesome trails in Tabernash, CO

This two week period has been marked by the extremes. Consistent running, an good twenty mile run, some awesome trails and an injury.

First, a week ago I logged 83 miles. It was my fifteenth 70+ mile week in a row. Unfortunately, I didn't know how abruptly the streak would end. Spending most of the week in Idaho, the challenge was the morning run. With Idaho on the western edge of the mountain timezone, sunrise happened late; like 7:30 late. So, half of all the Idaho runs were in the dark. Problem? Nope. With my bright Black Diamond headlamp, it was clear sailing each and every morning.

Idaho Falls running was confined to the Snake River greenway, but all in all, I can't complain. Three days, five runs. All good. Then came Pocatello. The City Creek trail was the highlight of my two runs there as it was one of those out/up to back/down runs. Arriving home for runs on Friday and Saturday set up the Sunday twenty miler.

My knee was a bit stiff on Saturday, but felt okay for most of the Sunday long run. I ran easy, at a decent pace, and enjoyed a new loop. The heat got to me a bit the last two miles but all in all, it was a nice effort. Then came Monday.

Pain behind the right knee which I hadn't experienced since the speedy days of college created the need for injury evasion tactics: sticking to the trails, slowing down, and ice. My run went okay on Monday. Tuesday and Wednesday, I ran some gorgeous trails at the Devil's Thumb Ranch in the mountains and while tight was still okay. Then, at home on Thursday's run, one small misstep changed everything. I was cruising along and didn't notice a depression in the path. Boom. Right leg snapped down excessively hard and the back of my knee immediately gave in. I gimped my way home (luckily not that far). Knew instantly it was time for help.

Friday I saw my miracle worker, Dr. Carly May who upon careful examination, poking and prodding, proclaimed "Popliteus Tendinitis." She gave me a therapy routine, some exercises, and I was good to go. Unfortunately, what followed was not good at all. That afternoon, while traversing the course at my Grandson Mason's cross country meet, I found my knee VERY tight, quite painful and massively unstable. After the meet, we sat through the awards ceremony and when I tried to stand up, my knee would not hold and down I went, like a ton of bricks (although I did manage to save our camera from harm). Very embarrassing. The one hour + ride home was extremely painful. It was clear I was done running for a while.

So yesterday (Saturday) I gimped around the house (barely) with a crutch and the therapy was intensified. It was NOT a good day. Today, I was something I never am, an all day football watcher. Progress, however, was noted today. Very little pain, still lots of stiffness, BUT it doesn't feel nearly as unstable. In fact, I walked about a half a mile this morning, of course with my trusty crutch. Could be worse.

My expectation is being able to run again by the end of the week. While I am not happy about this development, better now than later as I am hoping my 50K debut in December is still safe. We'll see.

All in all, it's been a wild couple of weeks.

Run on.

Boring Week: Log September 14

YAWN....... Quite the boring week. While boring, several things of note:

1. Fourteenth week in a row over 70 miles. 1905 for the year. I just don't seem to be able to stop. Any run less than 6 or 7 miles doesn't seem worth doing and most of the time I'll be on an 8 or 9 mile loop and add on. There are worse problems to have....

2. Seem to be healed up from Imogene. Took it easy this week, stayed off the hills and did a plethora of things to help my stiff, spasmed back. Still a little tight, but already began getting back to the strength and core stuff for prevention.

3. Imogene magnet. Within two days of returning from my DNF (see http://runspittle.blogspot.com/2015/09/the-many-faces-of-dnf-log-week-of-sep-7.html) I have decided I MUST go back next year and redeem myself.

4. Down to 185 pounds. That's 44 lost since late March. Looking for 15-20 more by mid- November. Eventually, we'll see (I weighed 139 in high school!).

5. Put my DNF blog (see link above) on the Imogene Pass Run Facebook page. YIKES! Normally one of my posts gets 40-50 views. This time: 386.

6. Traveling all of this week. We'll see how the miles stack up.

So that's my boring week. Run on!

The Many Faces of DNF: Log week of Sep 7

DNF: Did Not Finish. That was/is my final status at the 2015 Imogene Pass Run. I don't take dropping out of races lightly. In fact, in 49 years of running it's happened less than a half a dozen times. My drop out rule is simple: if I am hurt to the point where I believe I will be doing considerable damage by continuing, I MIGHT drop out.

This year I reached mile 6 of the 10 mile uphill that begins the 17+ mile journey from Ouray to Telluride in pretty good shape. Clicking off 12 and 13 minute miles, my legs felt okay, my spirits were good. Then, very quickly, my back began to tighten. By seven miles it was spasms. At the Upper Bird station, I was determined to press on knowing that with the top, came the downhill (and I LOVE running downhill). Very quickly, it became walk five steps, stop and stretch my back; walk five steps, stop and stretch my back; repeat, repeat, repeat. After 8 miles I couldn't even walk. It was time to stop. I walked back down to the aid station where a wonderful fellow with massage therapy experience tried to do a little magic. When after some maneuvering, he said, "There's a knot or bulge in here that's huge," I decided to stop for good. Sorry IPR, not this time.

DNF: Did Not Finish. But also:

Start line serious

DNF = Did Not Focus. My lack of race experience over the past decade shows. Not having much recent racing has left me without the proper pre-race rituals in place. I've been forgetting little things prior to races and this time it was Advil. And I sure could have used some Advil. I also picked the wrong hydration pack wearing the vest instead of the waist one. Never really felt comfortable in it.

DNF = Did No Fast. I've run a lot of miles in the buildup to this Run. The problem is that while I have a nice base, I have nothing beyond that. No hard hills, no tempo runs, nothing to really prepare me for hard running or the discomfort that is the result of tough workouts.

DNF = Did Not Flex. I began this "serious" running with a consistent routine of strength and core work. It lasted about a month then went to the wayside. So did stretching. If I truly want to be a trail/mountain runner, I need to be stronger and more flexible in my core. When in distress, the biggest issues arise in your weakest places.

Steep in the 6th mile

DNF = Did Not Face. I did not face reality. One of the downsides of 49 years of running is that I have a long past, full of some pretty good performances. Unfortunately, I often evaluate this Rich against younger, faster Rich. Unrealistic expectations are worse than none.

DNF = Did No Fun. I had little or no fun in the week prior to this Run. Doubt and apprehension ruled the days leading up to the start. It needs to be excitement and fun.

Don't get me wrong, I'm not trying to be overly tough on myself or dwell on the negative. I'm just trying to take a realistic, analytical look at what went wrong so that I am armed with the information I need IF I am truly wanting to be a serious racer. The other option is to be an old guy who participates in races with little or no expectations. Enough said about that.

Let's move on.

Never quite made it to the top

On the upside, I finished the week with 70 miles, and ran "with" Emelie Forsberg, (http://runspittle.blogspot.com/2015/09/ive-fallen-down-and-i-cant-catch-up-my.html), saw some GORGEOUS scenery in Ouray and Telluride, met some very nice people, and didn't do any unrepairable damage along the way. Can't beat that, I guess.

Run on.

I've Fallen Down and I Can't Catch Up: My Run "With" Emelie Forsberg

"I saw that going differently in my mind," said Will Smith's character in the movie Hitch. While he had seen his Ellis Island date turning out much better than it actually did, I too had envisioned my run with Mountain Ultra Trail running superstar, Emelie Forsberg. 

I figured that at some point in what I thought would be a 6-8 mile run, I'd get a chance to move up along side and ask my two questions: 1) What could a chicken old man do to get a little more fearless on the downhills and 2) What parts of Kilian have rubbed off on her to make her a better runner and person, and what has he received from her.

Then reality happened. First the 6-8 mile run I had expected became a 20 minute jaunt. Really? In afternoon runs, it takes me a half an hour just to catch my breath and warm up. I'm a morning guy. 20 minutes? Next, the unthinkable (but completely predictable) occurred. Just after a downhill which led to a sharp turn and a bridge, I tripped. Down. Boom. Like a ton of bricks.

Startled and embarrassed, I popped up immediately. There were some gasps in the group, along with the usual "are you okay's." One guy said 8.5. I guess I didn't stick the landing. Some skin tore and frankly it looked way worse than it was which is always a good thing (it's the whole sympathy without injury thing) . Nonetheless, my visions of chatting during the run were over. I struggled to maintain contact with the group (and unfortunately that had more to do with fitness than any injury) and finished the 20 minutes feeling incomplete. SO, what do we do when that happens? Well, I go for another twenty in the way I usually do: alone.

My own issues aside, Salomon and Runners Roost put on a very nice event. I'm guessing either side of 80 attendees. After the run, Emelie signed posters and did a Q & A. The event was a catered Bar BQ with a typical picnic fare of burgers, potato salad, a fresh green salad and fruit. All were excellent.

Salomon had easily a hundred pairs of trail shoes at the site. I remember thinking, this is A LOT of shoes, are they for sale, and wait, some of these are dirty. Then it dawned on me, you could test run the shoes (yeah, I didn't just fall off the turnip truck). But what a cool idea. Test running shoes at an event. Nice job Salomon.

And then there was Emelie. After three races in three days in Montana, she found the patience and graciousness to be wonderful to one and all. She smiled with the fast runners, the slow runners, the kids and a couple of dogs. She was, in short, delightful. And in a sports world where many of the most elite are anything but delightful, she brought fans back to a great place: having the stars of your sport who seem awesome, actually BE awesome. Thanks Emelie.

Thanks again to Runners Roost and Salomon and especially Jenny Taylor, their marketing manager. A fun event.

Mt Bierstadt and the Week of August 31.

Less than a week to go until the Imogene Pass Run (Sep 12). To work a little on the impending vertical of that Ouray to Telluride journey, I decided to tag a 14er this week, Mt. Bierstadt (14,060).

I've lived in Colorado since 1978 and have run many miles while here but I have to confess that this week, this 14er, was only my second. Yep, number two. In 1979 I ran the Pikes Peak Marathon and now this.

The drive from my lovely dwelling in Aurora was simple and about an hour and a half to the top of Guanella Pass and the trailhead. Once there, I loaded my hydration pack (H2O, Clif Bar, Honey Stinger gels, a jacket and gloves) and headed up the trail as soon as possible. 

The first half to three-quarters of a mile is actually downhill. This was/is a two edged sword. While the downhill is nice and it allowed me the opportunity to warm up a little and get into a bit of a rhythm, the nature of this run was UPhill, so the early descent was, at best, misleading.

The top is just ahead

The first mile or so of uphill was moderately gradual. The area was highlighted by a singletrack trail surrounded by four foot high bushes. I named it the "bush trail" (yeah really clever, I know). Once emerging from the bush trail, things got steeper, a little rockier, and more interesting. There were several sections during this transitional area that were downright tough. 

Like most mountains, the higher it goes, the more challenging it becomes. From about 2 1/2 until 3 miles up, it was pretty steep and plenty rocky. Several sections had me wondering how the descent might be. Once 3 miles hit, the trail pretty much disappeared and running or even really hiking gave way to rock scrambling. The key in these tough terrain situations, I believe, is to keep moving. Keep moving, keep moving. 

Finally, after about a bit less than two hours, I hit the top. I took a few pictures, did the Chevy Chase Grand Canyon look around and began the descent. As bad as going UP the rock field was, going down really made me nervous. You see, I've been known to trip over blades of grass on a trail. For some reason, and I'd like to attribute it to savvy running and incredible conditioning, this time I navigated the danger zone unscathed.

My new best bud

Then it was time to go DOWN. Some of the descent seemed so steep that I became mildly impressed that I had made it up in the first place. Mostly, it felt nice to be going down. About halfway down, I noticed a grey haired man walking up and waving. So I said, Hello! He says, "Can I ask you a question?" I say, "Sure." "How old are you (at this point I am noticing that it sounds like he is from India)?" he asks. "63," I respond. Then he says, "God bless you, sir. My friends in Southern California don't think anyone our age can even walk up one of these. I'm here to prove them wrong. God bless you and keep you safe!" I was, to say the least, touched by the warmth in his voice. SO, we had to get a picture.....

I rode that little high all the way back to the car. All in all, it was both challenging and fun. I'd like to go again before the snow hits now that I know what to expect but also have my sights on a few others too (Grays, Torreys, Elbert, maybe Lincoln). An observation: while I've lost 42 pounds in the last five months, Lance Armstrong was right: you become a better climber by weighing less. So maybe another twenty pounds (or more) is in order. Well, actually that goes without saying (writing). 

In case you're interested, my video/documentary of the run can be found at https://youtu.be/g4fRBbZJ6Jc . CAUTION: this is 11 minutes of your life you will never get back.

The week ended with 70 miles logged, the twelfth week in a row over 70. I'm close to 1800 miles for the year and could easily hit 2700 for the year as long as I can stay consistent and healthy. That would be my best year since 2000.

So, I'm sort of looking forward to the ten miles up Imogene Pass this Saturday (in a weird way), but first I'm excited about a Labor Day Bar BQ and trail run with the great ultrarunner Emelie Forsberg (a.k.a. Kilian Jornet's girlfriend) sponsored by Runners Roost Denver. Should be very cool to meet Emelie! In fact she just won The Rut 50K today and will be here tomorrow (Monday). Yikes.

Have a great week. Run on.

Hop, Flap, Buzz, Ick: Run Log Week of August 24

Grasshoppers and August

It's late, dry, hot August. And that means one thing: Grasshoppers. The trails are loaded with the little buggers. Hop, Flap, Buzz, Ick, that's what they do. It is, in fact, the only time of the year when I am tempted to shave or at least clip, my leg hairs. It is constant: they hop to get out of the way; flap their little wings in the air; buzz my leg hairs with that flapping; and ICK! It's gross. But it's all okay, September is right around the corner. Cooler days, much less hop, flap, buzz, ick.

79 miles for the week, the eleventh in a row over 70 (in fact 834 miles in those weeks). One more in the 70's probably, then an easy week before the Imogene Pass Run. After that, serious training for the North Face 50K.

Step one was taken this week with the first 20 mile run. I don't believe I have done one of those in at least three years. It was set up with very low expectations. I didn't mention it prior to heading out the door, and in fact, didn't really commit to it until the twelve mile mark. The "plan" was to run the 14 mile loop, which had the possible extension to 20 right there at 12.  Can't  complain for the most part. Felt downright good for 18, then the wheels came off the wagon. The heat didn't help. The run began at a nice 58 degrees and ended at 84.

Given my travel schedule this week, I was not only surprised about the 20, but equally surprised about the 79. Basically ran in Chattanooga, Atlanta, Omaha and home and was able to keep the volume up. Nice.

Pretty excited about the impending climb up Imogene Pass (Sep 12). Hoping I can actually make it. We'll see. In the meantime, another week of serious mileage.

Run on.

Destination: All Over. Run Log August 10-23

Lookout Mountain, Chattanooga

The past two weeks have been busy: teaching, travel, nights away from home. In the past, these are the weeks that tend to kill any hope for mileage. This time, however, it’s been different. I guess my newfound motivation is real as in every city, on every trip, I have been able to run and keep the mileage up. I’m pretty excited about that.

My mileage presently sits at 70 or mile miles per week for 10 weeks in a row. I’m finding that to be a new norm. I’m finding that when I’m out there, five or six miles just isn’t enough. It’s like cheating or something. I suppose, like all things, that will pass. In the meantime, I kind of like it.

With my travel schedule, I have been fortunate enough to run in some cool places. No, not the Alps or Pyrennes or even the Tetons. Just the same, some nice places. It began, sort of, with my run on the Barr Trail in Manitou Springs a couple of weeks ago. Steep, difficult, exhausting, but totally worth it. 

Next came Gillette, Wyoming. It’s not like there are mountain trails in Gillette or even trails for that matter. Gillette has this area called the Fishing Lakes that sits in the middle of town and is…. just pretty, tranquil and kind of nice. It’s one of the things I look forward to when I go there.

Chattanooga was the next destination. There was an article in DIRT magazine (which is

Piedmont Park, Atlanta

kind of a subsidiary of Trail Running Mag) about Chattanooga as a trail runner’s destination of choice, so to speak. My own personal experience was limited to Lookout Mountain, but I have to say, it was awesome. Some rolling singletrack, some steep, technical climbs, everything someone trying to get ready for the Imogene Pass Run might like. I only logged one run on those trails, but it was a blast.

Yesterday I was in downtown Atlanta. This morning’s 11 mile run was destined to be a city run, but lo and behold, five blocks from my hotel was Piedmont Park. Yay. Piedmont Park is the semi-typical city park, much like Wash Park or City Park in Denver. One key thing separated it from my hometown parks: I’d never run there. It was a total exploration and just a lot of fun.

Tomorrow, I will be in Omaha, Nebraska. Given where I’m teaching and where I am staying, the options may not be as exciting. Given the roll I’m on, however, you never know.

Run on.

How Do You Like Your Ass Served?

Pikes Peak lurks over the hill

The question tonight is How do you like your ass? The context for the question is that in the last four + months, I have lost a LOT of weight, I'm consistently running 70-80 miles a week and tonight, on a simple 9 mile run: I got my ass handed to me! The Barr Trail, Manitou Springs: 4 1/2 miles up, 4 1/2 down. Roughly 2800 feet of elevation gain on the way up. I repeat: I got my ass handed to me. So much for Rich Sands, badass runner dude.

On the upside, two things: 1) I've wondered what my max heart rate is. Answer: around 175 which is not bad for a fella my age. How do I know this, cuz I spent a bunch of time trying to run uphill, dying, sucking air at 173 ish, Upside 2): Salomon makes some awesome trail shoes and my Speedcross 3's were considerably more up to the task than their wearer. 

A sort of flat section 3 miles up

Valuable lessons: 1) the Cherry Creek State Park trails are nice, but they're not real mountain trails; 2) steep uphills hurt your back if your core is weak; 3) you might think you're a pretty good downhill runner until everyone and their dog flies past you.

By the way, side note, Kilian Jornet calls the Barr Trail a "fast track." Rotten kid!

In 1979 I ran the Pikes Peak Marathon and upon completion was heard to say, "I'll NEVER do that again." Now I remember why. 

Run on

49 Years Running: It's Who I Am

49 Years and "miles of trials"

I know my birthday. I know my wife's birthday, my sons' birthdays, my step daughter's. I know my wedding anniversary (the first one and the present one). I'm a guy who knows his dates. I also know that on this day forty-nine years ago, I became a runner. Forty-nine years is longer, by the way, than I have done anything in my life with the exception of being alive; a son; a brother.

So, Happy 49th Runner-versary To Me!

Things change in 49 years. When I began running, there was no Nike (ah, would love to return to those days), no cellphones, no Gore-Tex, no lycra (a blessing on the run in more ways than one), no internet (in fact we didn't even know who Al Gore was). There was no GPS (you knew how far you'd run because you knew how long it took and you KNEW pace). It was different. It was also the same.

In 1966, I'd head out the door an enter a world of my own choices. I could think, I could drift. I could push it, I could GPS it (yeah GPS stood for Go Pretty Slow a long time ago). I could compete with others, myself, or I could run in total mental and physical isolation. My choice.

Today, i have the same choices. I like that.

In 1966 Bobbi Gibb ran the Boston Marathon. Bob Anderson started The Distance Running News (eventually became Runner's World). Steve Prefontaine was a sophomore.

HEROES: Left to Right, Top: Frank Shorter, Steve Prefontaine, Joan Benoit
Samuelson, Rob de Castella, Dean Karnazes Middle: Jim Ryun, Ron Clarke
Grete Waitz, Moses Tanui, Ryan Hall Bottom: Dave Wottle,
Kilian Jornet, Meb Keflezighi

I began logging my miles in 1966, mostly because Coach Pingel said I should. I had a small group of heroes: Jim Ryun, Ron Clarke, Al Ruffner (teammate and state champion during my first year of running). Today, my heroes are everywhere. Back then, my heroes were older than me, today they are considerably younger (not surprising since most runners today are younger than me). I ran because I wanted to excel, and because I REALLY liked it. It was fun! 

Social Media has made it possible to not only follow SO many races and racers up close and personal, but to also be social media "friends." There are podcasts, live streaming of events, online reviews of gear, and interviews galore. There is Universal Sports and Bein covering Track & Field and some road races. There is usatf.tv, Salomon Running, Kilian Jornet, The Ginger Runner, and a plethora of opportunities to get my running fix at any time of the day or night.

Races give medals for just showing up (sometimes you actually have to finish too). The sheer volume of my T Shirt collection is off the charts (my oldest not-quite-disintegrated one goes back to 1972 when I purchased a Florida Track Club shirt so I could be like Frank and Jack). We have gun times, chip times, but still, just like before, we have good times. Runners are typically some of the nicest, coolest, real people on the planet.

SHOES: Left to Right, Top: Bata Bullets, Tiger Obhori, Salomon Speedcross,
Middle: Brooks Transcend. New Balance 1260, Nike Air Max,
Nike Huarache, BottomL Adidas Tokyo, Nike Waffle

In the end, in spite of the many ways running has changed in the last 49 years, I still run (and as of today it's 106,970 miles) because I like it. The benefits have been eternal: friends, travel, achievements, creativity, madness, joy, despair, peace. But mostly, it's an activity that is a part of me, a part of my life.

Four years ago today I wrote this about that first day: "I began a journey that would transform my life with a simple 30 minute run. And while the travel, people and the racing have all been rewarding, I knew that first day that there was something I really liked about the act of running. I wasn't exactly sure what it was, but I felt something.

Running was/is a simple activity, cyclical in its nature. One foot placed in front of the next in order to move forward: to cover ground, to open my mind, to allow me opportunities to escape my troubles or celebrate my triumphs. Mostly, to connect me to and strengthen my relationship with this planet upon which I exist. For that, I am ecstatically, humbly grateful."

It's all still true. Maybe more today, than ever.

I am who I am because I run. I run because it's who I am.

Run On! 

How the journey began: (http://runspittle.blogspot.com/2011/08/happy-anniversary-to-me-45-years-of.html)

Georgetown Rules: Run Log Week of August 3rd

The highlight of this week was my sixth running of the Georgetown to Idaho Springs Half Marathon. Two things: the last time I ran it was twenty years ago. That seems like a LOOOONG time ago. The first time I ran it was thirty years ago. My time this year was 1:56:20 and while I am not displeased with that, it is BY FAR, my slowest ever. Race Report here: 
http://runspittle.blogspot.com/2015/08/its-been-twenty-years.html

In 1985, I ran 1:29:15. The next year was 1:29:57. Then I took six years off only to return with a mediocre race in 1:34:51 in 1993. In 1995, I redeemed my self a bit as part of a month of pretty good races. 10Ks of 38:35 and 39:03 led me into a 1:29:24 at the GTIS. At that time I was a young 43 years old. The only nicer Master's month was in 2000 (at the ripe old age of 48) when I ran 3:10:33 at the Flying Pig Marathon, followed by a 1:27:33 two weeks later at the Dexter to Ann Arbor Half, followed two days later by a 41:00 at the Bolder Boulder.

Anyway, it's a race I really enjoy and I was glad to get back. Next year, we'll get it down to 1:45 ish.

This next week looks to be exciting as I am in Colorado Springs for two days and hope to hit the Barr Trail. I need some vertical before the Imogene Pass Run and that will be the launching point. The 12th will also mark my 49 year runner-versary.

So 77 miles for the week, up to 1470 for the year (not bad for missing almost three weeks with a bad hammy) and 106,935 total (65 short of turning 107,000). All in all, no complaints.
How about you?

Run on.