Jared, Chris, and I ran the Brice Creek 12.5 mile out and back yesterday morning. I’d expected it to be very wet and rainy. We lucked out and it rained minimally all day (as far as we could tell, being in the trees most of the time), and that trail always drains quite well. Combine this with temps in the mid to low 50’s and it was pretty ideal. I knew I was likely going to shed the jacket I started out running in, and did so quite early on, never having to put it back on the rest of the day. Even my thin long sleeve top could probably have been swapped for short sleeves (although I was glad for the long sleeves at a few points).
Jared set the initial pace which was a hair faster than I’d have liked, but good. He led for about the first third of the run. Then, Chris, who I first met that morning, led the rest of the run. I wasn’t able to hang with his pace. Jared seemed to bounce between the Chris end posts, although I suspect was mostly just being nice when coming back to me :) Jared mentioned about half way through that Chris is training for a 100 miler, so I felt less bad about not hanging. We power hiked, and ran a bit of the steep side up to the waterfall, which was thundering! I never get tired of being able to stand behind the falls up there. We then ran down the more gradual side, which was a good call on Jared’s part - I’m used to doing it the other way on the bike.
At roughly the 8.5-9 mile point, I looked down to see my watch was blank, then said Garmin, and appeared to be rebooting. I don’t think I lost much on it, and eventually got it tracking again. This turned out to be a good thing for me, as I was walking during this time. That gave me a much needed break, and I got a second wind after that. I rejoined Jared, who I think had waited to check I was ok, and we ran the rest of the way together.
I felt good after the run, which I was very happy about. This upped the mileage of my longest run in the last 1.5 years. Changed clothes, then I consumed a Recoverite, which didn’t go down as well as they have in the past. Maybe my mostly primal/paleo diet now has me starting to reject the higher sugar/carb items already. Had a reasonable lunch when I got home, and still was feeling great. I was pretty tired by about 5pm though. Rested on the couch a bit then rallied for dinner. Today I barely notice it, which I’m really happy about!
I started out a bit rough on the run, tripped once during the day (but didn’t go down), but by the end I really enjoyed it and am happy to be able to be doing these distances again. Looking forward to some more fun winter runs with the guys.
Notes (for myself):
- Clothes: knickers, GT180 zip top. Probably should have gone with wool t-shirt and arm warmers though, as I had the sleeves pushed up about 3/4 of the day. Should have skipped the jacket completely, but I really thought we were going to see much harsher rain. The TNF Stormy Trail Hat continues to be an awesome addition. Good temp regulation, and wearing a hat in the rain, keeping my face dry just makes such a big difference.
- Breakfast was one hardboiled egg, big cup of coffee.
- Ate one Clif Shot citrus gel (new to me) at the halfway point of the run.
- Drank about 30oz during the run (used Nathan pack).
I’ve been reading the Primal Blueprint and quite enjoying it. I’ve been keeping wheat low in my diet for some time, but am now working on going full bore on the Primal diet (no grains, no sugar). This is quite challenging with how much I travel (usually a few times a month) and in the software industry (every event supplies pizza as the food it seems, and many lunches are sandwiches or burritos, etc.).
That said, I think I’m already seeing some improvements in terms of energy level stabilizations, and maybe sleeping a bit better. Weight has been easier to maintain as well (I’m currently at or just a bit below 170lbs (I’m 6’1”)). I’m working on trying their basic core exercises (push-ups, pull-ups, squats, and planks), which will be great for me. I absolutely hate gyms, so hoping this is a simple enough regiment that I can just knock it out at home, especially on days when I don’t have enough time to go for a ride or run (not to mention I can simply get a lot of benefit from core and upper body improvement).
It’s also been interesting to look at meals and recipes. I made paleo coleslaw the other day that was awesome. Used coconut sugar, which we’re now looking at using to replace all our sugar use (which is really limited to baking). I’d like to try out the Paleo Power Balls that Matt Hart blogged about.
Finally, I’m working with the folks at Bioletics to do various assessments, and get my supplements dialed. I don’t take a ton, mainly a multi-vitamin, Vitamin D, Omega 3/fish oil, and an antioxidant. Also planning to work with their sports nutrition person to see how I replace gels and bars for longer rides and runs. But, if I’m to believe in Primal, I may not need to even replace them much. I typically don’t do runs more than 2 hours long, and rides more than 4. If I’m converted to being far more efficient at burning fat for fuel, then I likely shouldn’t need much, maybe bring some nuts (which I’ve found work great) on long rides, or the aforementioned Paleo Power Balls :)
NUT Run & Ride
Jared, James, and I spent this past Sunday attempting a bit of an intense day of trial running and mountain biking on the North Umpqua Trail. We met at a cold and dark 6am, piled in my Jeep and had a good 2 hour drive down. It was 30 degrees when we arrived at the Tokatee campground. We debated a bit, and decided to run first.
We ran the Hot Springs section, and then a bit of lower Dread and Terror. About 1 hour 20 mins in we decided we better head back, plus we’d covered about 5.5 miles. Along the way we’d also had to ford the river where a bridge was washed out. I opted to take my shoes and socks off to keep them dry, which was dumb, as it was really slippery. On the way back, I left them on, and that was much better, and wool socks and the running quickly had them plenty warm again. In addition, on the way back, we also ran/hiked up to the hot springs. Pretty cool set of 3 very hot looking pools with a bunch of naked folk in them.
I started to feel the run back at about the 8+ mile range. I’d done a 9 miler in the last month, but prior to that, a 7 miler back in Februarly, and then the longest run before that was in April of 2011 - the Peterson Ridge Rumble 20 mile race (sadly I really dropped off running after this until recently). We wound up doing about 11.5 miles for the day, which was pretty epic for me, but I’m really psyched. The last few miles I definitely had slowed down (James was doing a solid pace), but I’m quite happy.
Here’s the run data from my Garmin.
Back at the car, we quickly changed into bike gear. I ate half a ProBar, which ultimately was a bad choice. I’d had a whole one earlier in the morning as part of “breakfast” and loved it, but this second one was not good to then go hammer on. We headed out on the Deer Leap section, which is a rolling climb up to the halfway point of about 4.5 miles. I’d ridden this earlier in the summer, and it was quite a nice climb then. Not so much this time… I was definitely hurtin’ from the run, and by the time we summitted, I was feeling like hurling.
Or, maybe it was just watching Jared, hammering it out on his singlespeed in front of me! Big props to him for killing it on the single. Alas, at the summit, we were all feeling like we were pretty much done. It felt like it had gotten colder as well! So, while the descent down the other side is friggin awesome, we decided the climb out would be too brutal, and packed it in. Off we went. I continued to feel back for probably another 20+ minutes, but then the descending made me happy and I got it back together. I also finally put my jacket on (should have done much sooner), which helped a bit, but I wished I’d had one more layer, and also should have stopped to swap gloves as my hands had gotten quite cold again. Enough bitching though, it’s a great trail, and I just wish I had more energy to enjoy it that much more. I’m left itching to go back again!
The ride data from Garmin, although it’s missing the first mile or so as I forgot to start my watch until a ways in.
All in all, it was a truly awesome day with friends. It inspired us to pledge to do more adventures together. I also have cemented my knowledge of at least those sections of the NUT, which is great. I’m eager to go spend a weekend riding there again next year, and aim to do the entire thing (or something like that) in the two days. That or a day of running, and a day of riding. The NUT is such a great, and fairly unknown trail which I need to spend a lot more time on.
A few notes for myself (like to track these kinds of things so when I do something similar I can reference what did/didn’t work):
Run - good clothes and food. Ate two hard boiled eggs and shot of espresso before the drive. Peanut Butter Pro Bar in the car fairly soon before running. Wore knickers, wool socks, Icebreaker 180 zip top, TNF jacket on top of that, and Pearli vest on top of that. Icebreaker thin wool hat, Castelli gloves (these seemed like they might be too hot at one point, but was super glad for them, especially when fully submerged one in the river). Drank about 25oz (used Nathan vest) over the 2.5 hours (probably should have drank a bit more, but at 30 degrees, apparently didn’t need it.
Ride - not good for either, except the Defroster shoes I was very glad for, and De Marchi knicker bibs were fine. Thin Pearl base layer + Pearl wind blocker jersey. Wished I’d run a wool base layer for a bit more warmth. And, maybe with the wool layer the added TNF jacket would have cut it, but I wished for the full on Showers Pass jacket that is normally too hot, I’d have really loved to have that today. Pearly gloves were good for a while, but I shoudl have switched to the Campy ones once they were wet (and I know better - wished I’d had the Castellis, but they were still wet from the run and I knew that the faster speed/wind on the bike with those being wet would have been bad. Sugoi skull cap - even wished for the full LG beanie (super rare to wear this, as it’s usually way too hot). Should have had nuts and maybe a gel or Rabbit bar for food instead of the pro bar, this particular one was too sweet and just too dense (Pro Bars are crazy dense in calories).
I’ve been reading a bunch related to nutrition lately, and here’s another great one:
This covers the change in humans, allowing many more of us to tolerate lactose (~milk) as adults.
Here’s a great article on sugar, governmental influence by corporations and paid scientists, etc.: Big Sugar’s Sweet Little Lies
It’s a longer article, but I highly recommend reading it.
Had a great run on Ridgeline this morning, starting at Blanton and climbing up to the top of Spencer Butte. 9 mile run, 1900’ of vert, 1 hour 39 mins. I was particularly happy as this is by far the longest run I’ve done this year. In fact, until Friday, I hadn’t done runs over 4-5 miles this year, with exception to the Emerald By the Bay (road) race (7 miles) back in March.
James, Jared, and I (and maybe a few others) are planning to do some running on the NUT (North Umpqua Trail) in two weeks. They were talking about 15 miles, which is pretty epic when you’ve been just doing about 3-4 mile runs. So, it was time to step it up and see where my legs could go. The mountain biking I’ve been doing this summer has helped. Coming downhill off Spencer Butte of course everything is awesome, you feel great, and are really recharged. I thought about extending my run another 1.5 miles by adding one more segment, but I was pressed for time, and knew that I probably shouldn’t push it anyway. The last hills along the Blanton section reinforced that good decision. Still, I’m pretty excited as I think it means I’ll be able to hang for the day with Jared and James (James has done several ultras, and Jared routinely does big, and/or multi-day stuff). Looking forward to it!
This morning, I met James and Jared at the start of their day where they planned to hit all the “peaks” of Eugene (Spencer, Baldy, Pisgah, Skinner). None of these are that tall (~2000’ for Spencer and Pisgah I believe), but it’s a fun plan for a Sunday. They planned to ride their bikes between, then run up each peak. I joined them for the first segment up Spencer Butte.
J and J rode up to the Fox Hollow parking lot from Martin/Amazon Headwaters. I’d arrived by car a bit earlier, ran down Fox Hollow towards Dillard a bit for some warm up, then down towards Martin a short ways to see if I’d meet them (I wasn’t 100% sure they were coming up that way), and then we all arrived in at Fox Hollow, and proceeded to head up Spencer.
We took a bit more leisurely pace up, as people were waking up, and J and J were preparing for a longer day - probably 40-50 miles of riding, 10-12 of running, and maybe 6k of vert. It was fairly cold when we started, 41F according ot my car, but we warmed up quick, and it was a fun run up to the summit.
The summit of Spencer was gorgeous! It was quite foggy, and probably 20mph winds, but the fog and mist rolling through the valleys below, and around us was really beautiful. Save for the wind, it was the really nice early morning quiet, and overall, conditions I really like. The wind did cool us off very quickly though, so we didn’t linger long, and then Jared set a pretty brisk pace back down. We were back to Fox Hollow in no time. They got their bikes unlocked, I loaned James my jacket, as he was going to need it in all the rain for the day, and they were off! Can’t wait to hear how the rest of their day went, and can’t wait to try something like this with them in the future.
My Garmin activity.
I find I can watch this video, “Silvia - All Mountain…All BC”, over and over - great cinematography, cool riding, and great music. Bought the music, which is now the second time in a month I’ve picked up music from mtb videos.
The other video where I picked up the music is “Valhalla” which has music from Pretty Lights. You can download it for free (donation requested). I’d just download all their music, but if you want that one song, it’s on the “Passing by Behind Your Eyes” album.
Rode Goodman-Eagels Rest lat night with the DoD folks. It was a great ride - good crew, good pace. We wound up needing lights for the descent. Good thing my new lights (Sigma PowerLED EVO) had arrived the day before. I ordered two of these, one for helmet, one for my bars. I only took one, and used it as a helmet light, and that worked out just fine. Having the bar mount will be interesting in the future, especially once it’s darker earlier. I presume this anyway - I haven’t ridden with anything but a helmet light in a long time.
This Sigma light has a higher lumens rating (900 lumens) than my prior light, so I’m already better off, but it’s a bit lower than the current high end lights (~1500 lumens). But, they also cost half of what the higher end lights cost, and I got it at The Clymb for 40% off, so buying two was a great deal. This was actually suggested in BIKE magazine’s review of these lights. I think it’s going to be a good setup.
I’d done this same ride the Saturday before, although during the day. We did it just as fast at night (ride time was nearly the same - I didn’t start my watch until about 10-15 mins in, so at 2:26, that’s damn near the same as when I did it on Saturday in 2:39). Garmin Connect data here.
It was great to see DoD riding folks again, specifically Roland, Davey, Jason, and more. There was a decent size turnout - maybe 20 people total, including Dave visiting from the UK. Dave had no qualms about saying he was ready to barf at about the halfway point on the climb, and then I guess he kept saying how knackered he was the rest of the way, but he made it!. We did have a pretty solid pace up the climb, and were all soaking wet at that halfway point, including Max who was wearing a white jersey so we made lots of man-boob jokes.
Upon arriving home I made some of the best tacos evah! for dinner. I’m sure that was highly influenced by how famished I was by that time (about 10:30p when I sat down to eat). Good times!