Tuesday, March 31, 2009
Although it was an excellent workout this morning, I felt it the rest of the day. I was pretty stiff at work, and had to get up and walk around several time to work the kinks out. The stiffness wasn’t gone when we started our Tuesday night ProCycling climb until you puke ride. I was in trouble right from the beginning. Even as we approached the first climb I was having trouble hanging on. Like last week, I was dropped like I wasn’t even there. This time it was by guys I have out climbed in the past. Ouch. I started feeling better at the steepest part of the climb and my legs sort of woke up after that. The second and steepest climb I was able to at least hang on, dangling at the back while everyone else was attacking and counter attacking each other. And to think I almost turned around and went home after the first climb.
Run: 1.7 hrs, 12.5 miles/w 6 mile tempo in 45:51
Bike: 1.5 hrs, 20.6 miles
Sunday, March 29, 2009
An epic day in the saddle! Got the gang together and we proceeded to get some serious vertical today. Awesome! We have a road ride which can take on several variations we call "Tour de Hills". It’s a very cool ride because there is almost no traffic, never leaves town, and comprises serious climbing. Today, 70 miles and 8,180 feet. The weather was perfect and our group a blast, and just another day in paradise!
Kara Climbing to the Zoo
Bike 6.0 hrs, 70 miles, 8,180’ climing
Run: 7.4 hrs, 46.1 miles
Bike: 12.6 hrs, 151 miles
Saturday, March 28, 2009
The Saturday CRUD run started in Manitou Springs with a seven mile climb to the Palmer Trail Head.
Run: 3.3 hrs, 18.6 miles
More Pics at: http://picasaweb.google.com/larry.dewitt/CRUDRunPalmerIntemannTrailMarch09?feat=email#
More Pics from Steve Bremner:
Thursday, March 26, 2009
In the morning, a 3.2 hour MTB ride with two tempo efforts, the first 30 min, the second 50 min. Temps were in the mid 20s so I was pretty frozen when finished. Especially hands and feet. In the afternoon the weather turned for the worse and we were hit with a full-on blizzard. The wind was blowing so hard it was snowing sideways. The interstate closed down, as well as half the city.
I assumed no one would show for the CRUD Thursday evening run, (what was I thinking, this is Team CRUD) so I went out on my own. (Turns out two brave souls did turn out for the CRUD run).
My wife wouldn’t let me take Max because she thought the weather was too extreme. She knew better to talk me out of it, although she made an obligatory attempt, and I proceeded with a speech about the Leadman is an extreme event and therefore requires extreme preparation and she let it go. I think she mentioned something about the Leadman requires extreme morons or something as I headed out the door.
After 3+ hours in the cold this morning, I wasn’t too excited about going out again. But the Leadman is an extreme… I repeated several times. The wind was ridicules and the snow stung. Luckily the first half of the run was against the wind so it was at my back the second half. At one point the wind was blowing so hard I was running in place. I started laughing out loud. After that I started to question my sanity too! I have to admit I was enjoying it. The trail was a mix of snow drifts and bare ice due to the wind. Exactly what Yaktrax is made for. I don’t know who invented those things, but they work great. They are like tire chains for shoes.
YaktraxWhen I turned around I was surprised to see my tracks were all ready covered. The longer into the run the deeper the snow was getting, and many times I had to walk. I didn’t like walking because the sweat would start freezing, so I forced myself to run through the drifts.
In retrospect, this was excellent training for Leadman. In any of the five races there is a very good possibility of snow, rain, hail, heat or all four within the same race. This is almost a guarantee during the 100 mile run. The run starts at 4:30 am in temps right around freezing, may get very warm in the day, with afternoon/evening thunderstorms all but guaranteed. These thunderstorms are hail storms on the passes. At night it can get very cold, even down to freezing. Combine that with possible rain, snow or hail and today was just a small taste of what Leadville could be. The Leadman is an extreme event and therefore requires extreme preparation.
Run: 1.7 hrs, 10.5 miles
Bike: 3.2 hrs, 30 min & 50 min tempo, 45 miles
Run: 45 min, 5 miles easy
Bike: Technical MTB , 2.1 hrs, 16 miles
Tuesday, March 24, 2009
The ProCycling Team ride was a different story. The weather was turning cold and it looked and felt like it was getting ready to snow. Only two others showed up; Matt Simmons (Pro Mountain Biker) and Norm Alvis (Former Pro Road Racer, former Pro National Champion, former US hour record holder). Ouch! Needless to say as Matt and Norm were cruising and talking this old guy was just trying to hang on. When we hit the first climb they dropped me like I wasn’t even there. We regrouped at the top and headed for the second climb. Norm went home and Matt took it easy on me. He waited about 150 meters or so before he dropped me. I almost kept him in sight to the top, but not quite. This was one of those rides when your going so hard you want to puke but still can’t keep up. Ouch again. Welcome Home!
Run: 1.6 hrs, 12 miles
Bike: 1.3 hrs, 20 miles, 2000’ climbing
See Matt's Blog for more: http://twowheeledworld.blogspot.com/2009/03/7th-wonder.html
Sunday, March 22, 2009
Bike: 4.5 hrs, 42 miles, 3000’ climbing
Bike: 12.9 hrs, 130 miles
Run: 5.6 hrs, 30.6 miles
Saturday, March 21, 2009
Today Max and I ran a hilly 19 miles. Average elevation > 7,000 feet with total climb, 3,980'. We started off with a steep climb that had me walking right off the bat. I felt terrible the first few climbs and had to walk much of them. This was the case for pretty much all the climbs up Ute Trail. That trail amazes me because it seems it is uphill no matter which direction you run it. After about an hour, somewhere in Waldo Canyon, I started feeling better, and just continued to feel better the rest of the run. Ran a loop around Wald Canyon, then up Longs Ranch. Longs Ranch is very steep in places and I had to walk those sections. Ran about 1 ½ miles up Longs Ranch and realized I needed to get home as I have three months worth of chores to catch up on, so I turned around (really!). Of course anyone that knows Longs Ranch knows it gets REALLY steep at about 1 ½ miles. But really it was the chores. Finished feeling very strong in Manitou via Ute Trail.
Run: 4 hrs, 19 miles
Thursday, March 19, 2009
Got to Moab just before midnight after a 13 ½ drive. The last two hours of the drive was “Mandatory Metallica” on Sirius Radio. Very Cool!
So got started around 10 AM riding one of my favorite trails in the world. Porcupine Rim is about a 30 mile loop that starts with a long 12 mile climb from town to the trailhead then a 2 – 3 mile technical climb to the top. Then a rough and technical 15 or so mile rolling descent to the bottom. The last 3 miles or so is a single track that is very technical in sections and very exposed to a long drop off.
2 - 3 Miles of Technical Climbing
At the Top!
At the top were a ton of people that had been shuttled up (there is another trail that they come in where they don’t have to climb), so I took a few pictures and headed down so I wouldn’t get held up. About 10 minutes into it I broke my chain. Even in the 10 min or so it took me to fix my chain, only two people came by.
Coming down Porcupine Rim is more fun than is legal in a lot of places. My Yeti 575 was made for trails like this. I felt like I was ripping it. At the single track I rode a little bit more careful cause I was alone and mistakes here can be deadly. Once at the bottom, thanked the Lord that both me and my bike made it in one piece, then rode back to town, finishing (counting the broke chain) in just over 4 hours.
Don't want to make mistakes here!
After the ride I attempted to go running. The plan was to run Cane Creek Road to the top of Hurrah Pass and back. I guess that would be 12 miles or so. After 5 minutes I bagged it. The legs just weren’t cooperating. I decided to listen to my body and go eat. It’s better to save it and have something for the CRUD run Saturday. Tomorrow back to Colorado Springs!
Friday: Run: 1.6 hrs, 11.6 miles
Saturday: Bike: 4.2 hrs, 32 miles
Tuesday, March 17, 2009
Our ride today was rolling hills and fairly hard. Rolling hills for me are tougher then long steady ones. When we finished, I decided to go to the coast one more time. So I rode to the coast and through Torrey Pines State Park and back on a beautiful day in the 70s. A great way to end my stay! Thanks again guys.
Tomorrow morning I head for home via Moab. I guess while I’m there I ought to do one of my favorite loops in the whole world. Porcupine Rim!
Bike: 4.3 hrs, 57 miles, 3920’
Sunday, March 15, 2009
This morning I got up and realized that I get ride my bike all day! No work, no chores, no errands, no blogs to update… well ok 3 out of 4. Today was a 5+ hour mountain bike ride in Peñasquitos & Lopez Canyons. I went pretty easy all day, just exploring new trails and climbing and descending whatever came my way. The legs were still feeling yesterday's run so I wasn't flying up the climbs. Yesterday I ran many of these same trails and today explored more of them on the bike. Friday, Saturday and today were just easy endurance rides/run. Saturday, ran in these same canyons intending on running about 13 – 14 miles. I got caught up in exploring new trails and ended up running 18.5. Friday was a great relaxed road ride of 2.4 hours out to the coast. Training is going well, despite the travel and long working hours!
Friday, Bike: 2.4 hrs, 36 miles, 2421’
Saturday, Run: 2.8 hrs, 18.4 miles
Sunday, Bike (MTB): 5.1 hrs, 42.5 miles, 3219’
Bike: 10.3 hrs, 119 miles
Run: 6.4 hrs, 42.5 miles
Black Mountain is a pretty significant landmark in the Rancho Bernardo area. It seems no matter which direction you approach Rancho Bernardo, Black Mountain and it’s microwave towers can be seen for miles. I’ve wanted to either ride or run to the top since I’ve been here. So this evening, after work, I ran to the top. It was kind of a disappointment. It wasn’t near as hard as I thought it would be, even after such a high intensity lunch ride. Rather than run the service road up, I ran a trail that was much steeper. Many parts of the trail were too steep to run, so it was more like hiking. I was just getting warmed up when I reached the top. I ran the service road down, then some surrounding hilly trails until it was too dark to see. Good climbing day today
Bike: 1.3 hours, 22 miles, 1,319' climbing
Run: 1.4 hours, 7.5 miles, 1,401' climbing
Wednesday, March 11, 2009
Ralph and I stopped by for the lunch time ride but the guys had left early so we rode a route Ralph found last week. It was a nice course on some semi quite streets with steep climbs. Lot's of fun, until some guy drove up and told us we were trespassing on private roads. Private roads? It was a good ride and I really felt the oxygen.
This morning was an easy 5 mile recovery run. Worked straight through the day so wasn't able to ride. Went to the gym and worked on core in the evening.
Run: 43:49, 5 miles
Strength: 35 min, primarily core
Bike: 1.5 hours, 18 miles
Run: 1.5 hours, 11.6 miles
Sunday, March 8, 2009
Today was a fairly casual mountain bike ride by myself, as I didn’t want to push to keep up with anyone. Started out with an hour or so of semi-technical riding in Ute Park, then Monument Trail to Bear Creek. Cut through Stratton Open Space and up the Chutes to Cheyenne Canyon. Down and up Columbine Trail to Gold Camp and Cap’n Jacks. Cap’n Jacks is a great single track descent. I always forget how fun this trail is until I do it again! Down the Chutes (another fun downhill) and back home the same way I came. Just another day in Paradise!
Bike: 5.2 hours, 45 miles, 4219’ climbing
Bike: 13.7 hours, 136.5 miles
Run: 8 hours, 44 miles
Saturday, March 7, 2009
Max Enjoying the View Over Williams Canyon
Steve explaining the Geological Features to Max
Eventually we came to Waldo Canyon and our group split. JT and I ran a loop around Waldo Canyon then back to Manitou via Ute Indian Trail.
At the Top
Saturday: Long trail run.
Run: 4.1 hours, 17 miles, 4659’ climbing
Friday: Easy recovery run.
Run: 47min, 5.3 miles
More Pictures at:
Run: 1.5 hrs, 10 miles
Bike: 4 hrs, 33 miles, 4219’ Climbing
Wednesday, March 4, 2009
My commuting set-up makes me look like a nerd, but that’s OK. I ride a 15 year old Schwinn, with a head light, blinking tail light & usually pull a BOB trailer. I carry my clothes, shower stuff, breakfast, lunch, tools, and work stuff, such as folders, books, and sometimes my laptop. Going up hill feels like riding a tandem with your partner not pedaling. The route to work is a combination of bike paths, trails, dirt roads, and residential roads with little to no traffic. It’s a great ride!
My Commuting Rig
Bike: 1.5 hrs, 19.5 miles commute to work. (Roswitha was in the neighborhood and gave me a ride home)
Run: 31 min, 3.7 miles
Bike: 3 hrs, 39 miles commute to/from work.
Run: 1.1 hrs, 8 miles w/10 * 15 sec sprints.
Strength workout, primarily core.
Sunday, March 1, 2009
Kara, Stud of Studs, Climbing on her Single Speed
Everyone on this ride is fast and tough. Guys like Dan & Kara Durland who do 24 hour solo races, Leadville 100 and other epic races on single speeds. Relatively few women even finish the Leadville 100 Mountain Bike Race. Kara finishes and wins year after year on her single speed!
Hitting Ute Park on the Way Home
After the ride, (about 3 hrs) I had to do what one has to do when they're training for the LeadMan. Ride some more. I continued on to Ute Park and did less intense but technical riding. My legs were really feeling the climbs but I was riding my beloved trails in my beloved Ute Park. After about 1 1/2 hours or so I headed home. This was also my first ride on my 2009 race bike. It's sweet!
Bike: 4.6 hrs, 37 miles, 3760'
Total for Week: Bike: 13.4 hrs, 152 miles Run: 7.9 hrs, 40.8 miles