Spring Rhythm

This has certainly been one of the wettest springs in Wyoming in eight years that I’ve been around.  The past two weeks have had snowfalls measured in feet, and this weekend we’re forecasted for 2-4 inches of rain on top of that slushy melting snow and completely saturated soil.  Flood watches are up, as you’d probably expect.  I know this is all wonderful for the land, especially after seeing the devastation fires have been causing in Canada.  As for my own selfish desires, it makes for terrible spring trail running.  I've often been forced to run on pavement to avoid the shoe sucking mud.  Gross.  I do however highly recommend the precise grip and fit of the Salomon S-Lab Sense Ultra 5 SG to handle slick, snowy, and water logged single track.  Oddly enough, even though the running on dry dirt has been a rare treat this season, I think I’m in the best shape of my life, and I credit that to finding a new sense of rhythm.

Last year was logistically pretty easy for training; Jenny was too pregnant to do much strenuous exercise and as teachers we have the summer off.  I could pretty much run whenever I wanted to.  Now things are a little bit different, I have two kids that deserve all the love and attention in the world and Jenny is signed up for El Vaquero Loco 50K, and we’re both working.  Yet, somehow I’ve found the rhythm to still fit in 60-80 mile weeks.  As a family, we’ve found our groove this spring.  Jenny and I still cook all of our meals from scratch, spend time with our kids, spend time together, get in our exercise, and still get a decent (at least 7 hours) amount of sleep. Here is what Monday through Sunday week often looks like for us:

Monday

Gabe: Rest Day

Jenny: 60 min run

Logistics and Dinner: Mondays are easy.  I’ve been staying home with the kids every Monday this spring as part of my FMLA leave.  Its unpaid of course, which is tough, but totally worth it.  I literally just play all day, its amazing.  Maybe I bake some cookies or muffins too.  After Jenny get’s home from school she’ll go out and run while I cook dinner with the kiddos.  This week we had quinoa/lentil pasta with red pepper cream/yogurt sauce.

Tuesday

Gabe: Track workout

Jenny: Strength training

Logistics and Dinner:  On a day like this I’ll go pick the kids up from daycare while Jenny goes straight to the gym.  I’ll start cooking dinner while still playing with the kids.  Jenny will walk in the door around 5:30, and I high tail it over to the track while Jenny finishes up dinner.  We’ll eat at 6:45ish and have kids in bed by 7:30-8.  8-10 is time for Jenny and I to relax together.  Dinner this week was sweet potato-quinoa waffles with fried eggs, bacon, avocado, and tomato.

Wednesday

Gabe: 90 minute run and strength training

Jenny: 60 min run

Logistics and Dinner:  I do my best to get up early once a week before the kids arise from there slumber and do 30 minutes of strength training.  Its not the highlight of my week, but I think its important for mountain running.  After school, I’ll go pick up the kids while Jenny gets her run in right away.  I’ll balancing playing with cooking dinner and we’ll eat at 5:45 when Jenny gets home.  This week I made some pesto (basil, sunflower seeds, peas, olive oil, garlic), and slotted it into griddled sandwiches with red peppers and fresh mozzarella.  We’ll spend some time together as a family after dinner and then I’ll be out the door a little after 7 for a sunset run that is usually a mix of trails and pavement.

Thursday

Gabe: 70 min run with long intervals

Jenny: 45 min run

Logistics and Dinner: I'll run right after school while Jenny gets the kids from daycare. Then she'll make something ridiculously good like white bean-spinach artichoke dip that we will eat with red peppers, carrots, celery, and tortilla chips.  After some family time and getting the kids to bed, Jenny will go out to cruise around as the sun sets, or maybe head over to the gym.

Friday

Gabe: 60 min trail run

Jenny: Rest

Logistics and Dinner: I’ll drive straight to a trailhead right after school and enjoy some mud.  Jenny gets the kids and starts making pizza!  We'll use our top secret GF pizza crust recipe with a tomato-yogurt cream sauce with zucchini, peppers, and spinach on top.  Left over bacon too if we’re lucky.  Family time the rest of the night.

Saturday

Gabe: 20 mile trail run

Jenny: 7 mile trail run

Logistics and Meals: Saturday morning is waffle time.  Sometimes Jenny will go knock out her run for the day while I whip up some waffles. We’ll all hang out and stuff our faces the rest of the morning.  In the afternoon, I’ll head to the mountains to do my thing.  Dinner Saturday night is something like grilled salmon with oven sweet potato fries and roasted kale.  Family time Saturday night or have some friends over.

Sunday

Gabe: 15 miles

Jenny: 5 miles

Logistics and Meals:  Sunday morning is also waffle time, of course.  We’ll make waffles as a family, drink coffee, and hang out.  After a trip to the grocery store its time for church in the mountains.  I'll head out for a run and Jenny goes when I get back. Dinner is usually something like coconut curry with pineapple and a bunch of vegetables.  Somewhere in there one or both of us usually runs or bikes to the park with the kids as well.

One note on our training schedules: I’m working with Ty Draney again this year, which is great except for the the regular ass kicking, and it sure is nice to not waste time and energy coming up with effective workouts.  Ty’s certainly got me fitter and faster than I was 12-months ago at this time.  Jenny is working with Steve Bechtel at Elemental Training and she has never been more stoked about her ultra training.

A few other notes on food: After each workout we each have a bottle of First Endurance Ultragen recovery drink for chocolaty protein goodness.  Breakfast during the week is always oatmeal laced with chia seeds, berries, almond butter, and a berry/spinach/kale/flax/banana smoothie.  Lunch is always leftovers plus a huge spinach and kale salad that probably has some avocado, pumpkin seeds, peppers, carrots, feta cheese, and hummus.  Snacks throughout the day are usually fruit, nuts, or something delicious we baked.  I have celiac disease so we all stick to a strict gluten free diet.  If you want to know our secret waffle or pizza crust recipe just send me an email and I’ll give you an address for you to send $1 million dollars to.  Just kidding, sharing is caring.  My Mom taught me that.

Well that’s about it.  That’s our rhythm this spring.  It’ll probably all change soon, or be totally different next year, but at the moment everyone seems generally happy and healthy.  Our youngest is 9-months old now and Jenny’s getting back to pre-baby fitness, and I should be ready for Scout Mountain 100K in a month. I hope the trails in Pocatello are muddy… I’m exceptionally prepared for that.

Have you found your spring rhythm?  What works for you?  If you have a family, how have you worked ultra running around family and work?  Leave a comment below!

This is a photo from last year, but it really doesn't make a difference: mud and Salomon S-Lab Sense SG

Family Time

Standard weekend breakfast

Family time in the backyard after a run

Highlight of the spring

A Few Thoughts on Training

This grey and lovely May afternoon I finished up an 18-mile training run.  There were a few May flowers poking up from the 2-10" of snow that was on the ground, but at times I couldn't see them because the ice pellets that were blowing sideways stung my eyeballs so bad I ran with my lids closed.

It was a good run.

Typical May Wyoming snowstorm (photo credit: Evan Reimondo)

I'm at the tail end of a three week training cycle of high mileage running getting ready for Bighorn 100.  This is definitely a goal race for me, and after so many hours of running in sunshine, snow, rain, wind, etc. I've been reflecting on all my hours of training.  Training for ultramarathons is kind of stupidly simple (you run a lot), but also really complex.  Structuring training around work schedules, family commitments, working the right energy systems, getting in the required miles, adjusting to the weather, terrain, nutrition, etc.  Getting ready for a big goal race is no small task.

A little rock hopping up Indian ridge (photo credit: Evan Reimondo)

This spring I've done something dramatically different with my training: I hired a running coach.  I picked Ty Draney, an all-around badass and good guy that's placed in the top five at just about every major rocky mountain hundred miler.  He's also a high school teacher in Wyoming, so I figured he'd be a safe choice.  I wanted a coach because I was losing too many hours of sleep wondering if I was doing enough, or doing too little, or even doing the right things.  I was tired of being a head case, and missing training with stupid little injuries.  A little guidance was in order, and I am very grateful.

Getting our feet wet (photo credit: Evan Reimondo)

Typically I do most of my training on my own; its my time to just think, enjoy the mountains, and have a little solitude after hanging around with high schoolers all day.  Plus, its just easier to not work around someone else's schedule.  But, the last few weekends I have branched out and ran a little bit with the Lander Running Club again, as well as my compadres Evan and Mike.  Running with other people forces you to slow down to a talking pace, which leads to a more relaxed run.  Its been completely enjoyable to take my foot off of the gas a little bit and adventure with some other people.  Don't get me wrong: I'm still running intervals in the dark and rain at 5:30 in the morning, or slogging up muddy trails after school, and dodging cranky rattle snakes on Sunday afternoon on my own.  But, its been refreshing to spend some Saturday's adventuring with great people and I hope to do so more in the future.

Evening solo run in the mud: I basically waxed my legs getting the mud off.  It looks kind of nice.

The dudes on Fossil Hill

Motivation for running is rarely lacking for me.  I absolutely love spending time in the mountains, exercising, and I've always enjoyed preparing for competition.  The one thing that really gets me is being away from my family.  I usually do my high mileage running during the summer when I've got all the time in the world and I'm still around home a lot.  I've been training hard during the school year, which I knew would be a challenge.  On Tuesday this week I didn't feel right: I was tired, low on energy, and after 45 miles in the last three days I felt like I was just missing out on too much.  I skipped my scheduled workout and Jenny and I ran to the park while Ella rode her bike.  Am I going to make my weekly mileage goal now? Nope.  Any regrets?  None.

She's got the need for speed too

Someone probably much smarter than me once said "racing is the celebration of training".  I think that's probably true, and part of what makes competing so fun.  It takes a gross amount of hard work, total commitment, and what can only be described as love and support form all sorts of people to really train for an endurance event.  Sometimes things still don't go to plan, but its about the journey, not the destination, right?   To all of you out there who are training, or have trained, for an event that is near and dear to your heart: Great work!  To all of you out there who have in some way loved, cared for, or supported someone who had some sort of ridiculous goal to test their own physical and mental limits: Thank you!

Jenny, 5-week Ella, and my Mom crewing for me at the Bighorn 50 in 2012.

2015 Races and Events

If 2014 was a good year for me, 2015 is going to be a barnburner.

Here is a list of races and events that are keeping me up at night:

March 31 — Zion Traverse
April 18 — Desert Rats Double Marathon
May 23 — Moccasin Lake Challenge
June 19 — Bighorn 100
August 9 — Estimated arrival of a new addition to the family
September 11 — Wasatch 100

A couple other of events that I am planning, but don't have a concrete date yet are:

• Improved Wind River Peak FKT attempt
• Ascent of Gannett Peak
• Never before run route connecting Lander and Jackson, Wyoming, through the Wind River and Gros Ventre mountains.  It might be tough to fit this one in, but it is longstanding dream of mine.

So with all this exciting stuff, what are the priorities?  Family is always top priority, so adding a second child to the family is a big deal.  No big races for Jenny this year, instead, we get to share the challenge and excitement of parenthood.  I expect this to kick my ass more than anything else on the list.

Next priority?  I'm really taken with the one-hundred mile distance.  One of my biggest motivations for endurance running is that I get to see the most mountain terrain in the least amount of time.  One-hundred mile races are highly effective for this.  I also love the logistics, team aspect, and culture of the distance.  Some people run hundred mile races on their own, which is awesome, however I enjoy sharing it with my family, friends, crew, other racers, and volunteers.  With that being said, Bighorn 100 is a huge priority for me.  Its Wyoming's premier trail race and I want to represent my state well.  Plus, there is an element of redemption for this race; the Bighorn 50 in 2012 was my first ultra marathon race, and it was kind of a celiac induced disaster.  I'm looking forward to going back to this course and doing things right.

Keeping with the 100 mile theme, Wasatch 100 is a massive goal for me.  I've applied in the past with no luck, but this year I was more fortunate and I'm not taking that lightly.  The long climbs and high elevations suit me well and to say I am merely looking forward to the challenge would be an understatement.

Well, that's it, that is the 2015 plan.  There probably will be a few other shorter, local races squeezed in the schedule as well, but I'll have to see how it all shakes out.  Thanks for following along and for your support.  Happy trails in 2015, I'll see you out there.

A lot to learn: one month old daughter and first ultra race back in 2012

Wind River Peak Fastest Known Time, Trail Runner Magazine, and more Mountain Running

I chose an interesting schedule this year, with basically no racing during spring or early summer, and all competitive running during the late summer and fall.  This plan makes sense here in Wyoming because it takes forever for the mountains to melt out.  If I race too early, I don't get a chance to train in any of the spectacular high country in the Winds and other area mountain ranges.  So, with the Telluride Mountain run just being a little more than a week away, its time for me to rest and reflect a little bit on a rockin' June and July of running in the backcountry.  Here are a lot of photos from a few different long runs:

 Montana's Absaroka-Beartooth Wilderness, Peak 10,375 above Elk Lake

Monument Peak is the one with the dark storm clouds above it.  That's about how it looked the day I tried to propose to Jenny up there...

Lingering snow on Hellroaring Pass

The ridge line above Elk Lake

Beautiful country

I would have spent all day up here if it weren't for all the clouds moving in

Ridge Running

Looking down into the Hellroaring drainage

Elk Lake panorama

Did someone highlight these? Unbelievable!

Nestled right in the middle of the Absaroka-Beartooth Wilderness is Christikon, a Lutheran summer camp that is a little piece of paradise.  We volunteered to help out at the camp for a week this summer, and I managed to get away for a couple of good runs.  For anyone that has been to Christikon, you know what a special and unique place it is for so many reasons.  One reason that this area is special to me is because this where I really got comfortable in the mountains; we backpacked and hike a ton, and got started on mountain running too.  It is always great to go back, and the running certainly doesn't disappoint.

The Bears Ears and Lizard Head Trails, Wind River Range

Running high and exposed at almost 12,000 feet

The iconic Lizard Head Peak.  The days run would end at Lonesome Lake in the Cirque of the Towers, in the far background of this photo.

Some snow never melts

Another view of Lizard Head Peak just because it is so awesome

The Bears Ears and the Bears Ears Trail

Wind River Peak, 13,192 feet, Fastest Known Time?

After scouring the web, I'm pretty sure there is no established FKT or "Fastest Known Time" for an ascent of Wind River Peak.  Wind River Peak is a amazing mountain because it has about 2000 feet of prominence and it is 40 miles from a higher mountain.  It really is a massive mountain that sits at the heart of the southern Wind River Range.

There are a number of ways to approach Wind River Peak, but it makes the most sense for me to start from Worthen Meadows Reservoir.  I ran down the Sheep's Bridge Trail, up towards Pinto Park, and then I took the Deep Creek Cutoff.  From Sheep's Bridge to the summit its about a 5,000 foot climb. Ouch.  After reaching the summit in 3 hours and 49 minutes, I headed down towards Tayo Lake, on to the Middle Fork of the Popo Agie, and up an over Roaring Fork Pass back to Worthen Meadows for a round trip time of 7 hours and 38 minutes.  In all honesty, I was moving pretty fast for this run but I spent a lot of time taking pictures, talking to backpackers, and I even talked to Jenny on the phone from the summit for a little bit.  It could certainly be done much faster.  Maybe a project for next summer?

Well for now, I don't know of a faster time up Wind River Peak summit I'm calling this it.  Here is a link to my "Movescount" page for the breakdown.  The elevation data is not right because my Suunto watch seems kind of defective, but the map and the time are accurate.

Wind River Peak - Movescount

On our way up from the Deep Creek Lakes

A perfect day on the summit to relax and my new favorite shoes: the Salomon Sense Pro (in green!)

The views coming down to Tayo Lake are amazing.  I spent way too much time taking pictures.

Beautiful patch of Columbine on the way down

I ran out of chlorine water treatment towards the end of the run, so I started to strategically drink from some untreated stream water.  A few days out now my stomach is starting to feel pretty jacked up; hopefully I didn't pick up some crypto or giardia.  But, I do have Celiac Disease, so my stomach always seems to be a little off.

I couldn't resist a picture of Tayo in his namesake Tayo Lake

How does one recover from all of this running?  Blueberries, waffles, omelets, and coffee are a good start.  I've also been drinking a lot of Gu Recovery Brew with whole milk after runs and that seems to help as well (and it actually tastes good).  A much needed massage with Jagoe Warren really helped loosen up overly tight hamstrings and hips as well.











Trail Runner Magazine, September 2014

I was pleasantly surprised a few weeks ago when well-known writer and runner, Meghan Hicks of Train Runner Magazine and iRunFar.com, emailed me asking for a little assistance writing an article about trail running in the Wind River Range.  She specifically wanted to feature Lander as a "Top Trail Town".  Super cool, right?

I answered a bunch of questions for her, suggested a few routes, and gave some other beta.  She turned it all into a nice article in the September 2013 issue that is on shelves now.  I got a copy at Wild Iris in Lander, but I know the magazine is available at places like REI and Barnes and Noble.

Next up, the Telluride Mountain Run in the San Juan Mountains of Colorado.  A neat 38 mile run with a whopping 13,000 feet of climbing, and an average elevation of 11,500 feet.  Good clean fun.

Summertime

After spending some time in Wisconsin visiting family, we stopped in Sheridan to help crew and pace Evan in the Bighorn 100.  Evan didn't have the best day on the trail and ended up dropping out after 30ish miles.  I was going to run 50 miles with him, so it was a bummer I didn't get to do that, but it was an even bigger bummer for him.

So, after getting back home to Lander it was time to really get after it and starting training hard again for  the races coming up, which of course means some Wind River Mountain Running.

Pinto Park

I started with a 12-mile run up Roaring Fork Pass, and then the next day a 26 mile run to Pinto Park.  The view of the Cirque of the Towers from Pinto Park never gets old.  I got stormed on a little bit, but otherwise it was a good run.

Next was a run to Wind River Peak.  Ideally, I wanted to get up the mountain because the forecast was perfect, but I knew snow conditions would make that challenging.  I also picked the most elevation intensive route to Wind River Peak, trying to get my legs some more vertical in preparation for the Telluride Mountain Run and The Rut.  So, I just made too slow of progress to get to the summit of the 13,192 foot mountain in a reasonable amount of time.  But, the 31-mile effort took me to the Ice Lakes and Deep Creek Lakes, still some of my favorite places to run.

Slow going on the trail to the Deep Creek Lakes

Tayo walking the line

A sign of summertime

Wind River Peak cirque

How embarrasing: a "selfie".  Proof that I was there.

Just a few days after my jaunt to Wind River Peak, I headed over to the western side of the range to Big Sandy.  I did a 23-mile run to the still very snowy alpine terrain of Clear Lake, Deep Lake, Temple Lake, and Temple Pass.

Deep Lake, with East Temple Peak and Temple Peak

Temple Peak, from Temple Pass

Snowfields down Temple Pass to Temple Lake

Big rock with some snow

The other very exciting event in June was Jenny running the Northfork 50 mile race.  She had a lot of knee pain after Zion, and basically didn't run at all for three weeks, but then really went for it at Northfork.

No pain, no gain?

At mile 32, Jenny was in real pain, and I could tell some self-doubt was creeping in.  She re-fueld, took off, and soldiered on.  I was fearful it might be a while until I saw her at the next aid station.  But man was I wrong.  She had an amazing rally; she picked up her speed, and held a strong and steady effort to the finish.  A very experienced ultra runner, Rick Rochelle, told me before the Bear 100 to remember that "things always get better".  I've believed him, and so far its held to be true, and Jenny's gutsy run was just another example of this mantra being true.

Finishing strong

All smiles at the end

 This was technically Jenny's first "ultra marathon" race, and there was an award for the first place "first time ultra runner" which Jenny picked up with a time of 10:52.

Lastly, we celebrated the 4th of July in Lander, which is about he coolest party ever.

Lander Fireworks: We take this shit seriously.  Photo by Bryce Giesmann

Lander Pioneer Days Rodeo