Suncrest Half Marathon 2011

I saw signs advertising "Conquer the Mountain" and Suncrest Half Marathon last weekend while running the Porter Rockwell Trail. I decided to check this race out and signed up this week.

Right from the moment I checked out their site, I knew that this would not be a half marathon that I raced. It was going to be a matter of survival and a training run (or walk or crawl) more than anything.

The elevation profile for the race says it all - it was going to take my breath away.



Since I have never been in the Suncrest area before this race, I will be taking a lot of the course descriptions from the PDF document.

The race started at 7 a.m. with the half marathoners heading down Suncrest Drive to some trails and a fire road that lead to the Richmond Homes Development. At this point there were only a couple of other competitors behind me - so I figured I could just sit back and "enjoy" the race. The mile markers were totally off for the race, so I relied on my Garmin. Mile marker 1 occurred at 1.5 miles and mile marker 2 was at 2.4 miles - I was worried it would be a long course. Near the end they were occurring every .75 miles or so and it actually ended up being a little bit short of 13.1 miles (not that I cared).

After a couple of miles on trail we headed up the road again (there seemed to be a lot of "heading up" in this race) through a subdivision and then onto another jeep road and some single track. This portion of the race had some nice views of Utah county to enjoy. I probably should have stopped and taken some picture - but I was too busy struggling to breathe.

The uphills continued for a few miles until we passed the Deer Ridge Drive Bridge. This aid station actually had gummy bears and M&M's and I loaded my pockets with fuel.

We ran on the roads in the subdivisions for a few more miles - this time with some pretty views of the Salt Lake Valley. You really couldn't enjoy the downhills too much - because they meant that there would be more uphills ahead of you. On this side of the mountain there was a really enjoyable stretch of singletrack that I was able to cruise down and made the entire race worthwhile.

Unfortunately, the end of the trail meant a long climb back up Traverse Ridge Road to the start of the race and another looping section. After a few miles of road we were sent on the Suncrest Trail back up to just above the gummy bear aid station and the final section of road to the finish.

It was a nice race - small and well organized. The aid stations were well stocked, there were only a few turns where you had to wonder if you were going in the right direction (usually on roads) and they had lots of volunteers.

Will I do it again? Probably not. It was enjoyable to see new trails, but it is the hardest half marathon I have ever entered and not one I can even run half of. Still, all in all, I'm glad I took a chance on it.

Guardsman Pass and Sheepdog Trials

I was thrilled when Leslie Petersen called me yesterday and suggested a running adventure for Labor Day. I've been feeling sorry for myself because it seems like I have very few friends and am too often alone - so having someone to hang with on a holiday cheered me up.

I drove over to Leslie and Harold's house at 7 a.m. and we loaded up their SUV. Harold drove us up to the top of Guardsman Pass and Leslie and I started the run down. I worried the first half mile because it was pretty steep and I was having to use the quads fairly heavy to 'brake' myself, but then the downhills eased up.

We were able to run most of the time - I think we started throwing in occasional walk breaks around mile 5 or 6. I'm sure our quads will complain tomorrow, but it was great downhill training for Leslie for St. George. We had planned to run between 9-13 miles, but Leslie decided she wanted to get to the second part of our adventure while it was still overcast, so at 8.65 miles we called it quits. We had just reached Midway at that point in our run.

Part 2 involved the Grand Championships of the Soldier Hollow Sheepdog Competition. These dogs and their handlers are pretty amazing. The dog is totally controlled by whistling commands and a few verbal commands. They had 24 minutes to gather 2 different herds of 8 sheep each, put them through various gates and other maneuverings. A very tough workout. The last two teams we watched ended up taking gold and bronze in the competition - so we got to see some of the best.

I'm going to hold off taping my foot again until Friday when I run part of the Wasatch 100 course to cheer on runners. Some skin came off with the tape today - so my skin definitely needs a break.

All in all - it has been a great weekend.

Building up mileage

Since I have decided to do a 50K in November, it is time to build up my long run distance again. I have to admit that it is actually easier to consistently run longer distances than it is to build up. I think the body adapts to the longer distances and you get less inflamation and soreness as a result.

I was too lazy to get up and run early in the morning, but it is cooling down a little earlier at night, so around 5 p.m. I packed up my running gear and headed to Draper. The plan was to run two loops of a 7 mile route on the Draper Canal Trail and the Porter Rockwell Trail and then run around the Draper City Park for the last mile as a cooldown.

First loop I went out on the Draper Canal Trail to the big bridge and then back on the Porter Rockwell Trail. Draper Canal Trail this way is a very gradual uphill and the Porter Rockwell Trail is rollers that eventually work their way downhill. Lots of hills on the Porter Rockwell Trail.

Second loop I went out on the Porter Rockwell Trail and then back on Draper Canal Trail to give myself the gradual downhill when I would be most tired. I did remember to grab a flashlight for this loop so I wouldn't have to focus on not running into the trail gates.

The body and legs felt good. Since my endurance is not where I want it to be, I ran 3 minutes followed by a 2 minute walking break. I was tired at the end - but not too tired, so I hadn't pushed too hard. I didn't tape my foot for the run and it felt fine.

Thanks to my daughter for calling and talking me in the last mile.

Posterior Tibialis Tendonitis

I first went to see Dr. Royall (a podiatrist) about 10 days ago and he did a lot of checking on my feet. He said that my feet are very strong (guess all the running paid off) and that it appeared that my right foot pronates just a tiny bit. Based upon my mileage (and that nasty thing called AGE), the pronating was causing my poterior tibialis tendon in the right foot to be inflamed.

His remedy was to do a taping technique on the foot and ankle called "Modified Low-Dye Strapping". You do a basket weave of tape around the foot and ankle to support the foot and then follow up with three strips of a stretchy support type tape under the arch of the foot. I was supposed to use this technique until he saw me again and not do any icing, ibuprofen or other treatments to see if the strapping worked.

The great thing is, I was able to run again. The tendon on the outside of the right ankle has been a bit painful (nothing serious) because the strapping was focused on supporting the inside of the ankle - but within a day or so I had no pain when running on the formerly inflamed tendon.

I saw Dr. Royall again today and we decided that the strapping proved I needed some orthotics, so was casted for and ordered a pair of them. He also did an ultrasound of the tendons and showed me the inflamation that still exists around them. It will take a while to fully heal - but I am on the mend!

Little + Big + Ouch x 2

Needed to burn off some stress, so headed over and did the Little Cottonwood Canyon Trail last night after work. My Garmin kept losing satellite reception for some reason, so just turned it off after a half mile and ran free. The mind and legs did better on the downhill and I am getting back to being able to pick my way down rockier sections again.

My right ankle has been hurting me a lot for the last week or so and I think it started after my run on this same trail a week or so ago. Maybe the uphill sections and downhill sections were aggravating my tendon injury from the previous year. I considered bagging a scheduled run the next morning, but decided I wanted to do it too badly and would go to a doctor afterwards, if needed.

Early this morning I met Leslie and Harold Peterson and some of their family (some who had never run trails before) and we went up to run the Wasatch Crest in Big Cottonwood Canyon. We ran from Guardsman Pass to the spine, then down to Desolation Lake and over to Mill D. A great 9.3 mile run. My ankle hurt each time I started a new uphill section, but then would quit bugging me.

After dropping Leslie off at her car, I then headed over to Brighton Ski Resort and did another 1.3 miles around Silver Lake and a little towards Twin Lakes, but the ankle was bothering me – so I decided I had better quit before I did something seriously wrong to it.

As I neared the bottom of Big Cottonwood Canyon I came around a corner just a few seconds after a bike crash had occurred. I used my Jeep to block the lane since the bicyclist that was seriously injured was laying half on the road and half on the gravel shoulder. Several people stopped to help until the ambulance arrived. I had blankets in the back of the Jeep that we used to pad her where the gravel was digging into her. Her name was Jennifer and she had done a double flip on the bike and had smacked her head, had road rash all over (probably the worst case I had seen) and was worried that she had broken her hip when it impacted the pavement at about 40 mph or faster. She wasn't bleeding seriously, so we tried to keep her talking and assess her condition before the Fire Department arrived. By the time they came we had a physician who was riding his bike up the canyon and a nurse who had been passing by also assisting. Poor woman – she was going to be hurting something awful. Her fiancée had wiped out trying to not crash into her, but he was walking around, although I had scraped off most of one butt cheek when he crashed. They are getting married next Saturday and she kept telling him she was sorry she had hurt him and that she would be injured for their wedding. We were all just glad she had a helmet on and had survived the crash.

Later this afternoon I got up to walk around the house and my ankle was hurting a lot – especially on stairs – so went by the After Hours clinic. They recommended I get an appointment with a podiatrist and put me back in my boot for at least a week. Probable tendon injury. Bummer.

Draper in the Dark

I decided to do my long run tonight instead of tomorrow because of some plans I have for the day, so waited until a little after 7 and drove to Draper to run the Draper Canal Trail (paved) out to Point of the Mountain and back. It took a while to get there because of major holes in the road from road destruction and backtracking. I started late enough that it was cooling down and only the first hour was ridiculously hot. It got dark just as I reached the turnaround point. I had underestimated the lighting on the trail (none) and did not bring a light of any kind, so decided to do an out and back instead of a loop onto the remaining portion of the Porter Rockwell Trail because I had seen where all the horse and dog droppings were and that there weren't any major cracks or limbs on the path I ran out and did not want to risk injury. It was so nice and quiet and peaceful. I really enjoyed running in the dark. It is a good thing I am a slow runner because a couple of times I almost missed the bars that prevent vehicles from getting on the trail and that would have been painful to slam into them at waist height.

Little Cottonwood Trail

I was in the mood to run trails today since Leslie Peterson and I had planned a long run before she decided to go to the 'Beach House'. I was not sure how well I would do since I had a hard time falling asleep last night and was functioning on only 4 hours of sleep time.

After work I changed and headed up to the Little Cottonwood Trail at the mouth of Little Cottonwood Canyon (what a coincidence). I have not done much hill running this year, so this was a good way to jump in. The trail is 3.25 miles each way and climbs about 1200 feet in that distance. Last year when I tried to run this trail I found a lot of it washed out from spring floods and actually went past the closed signs and had to balance over washed out bridges.

This year the trail and bridges have been repaired. The trail is in great shape and they have done a lot of work digging diversion ditches and placing 'speed bumps' on the trail to ensure it won't get washed out in the next few years.

Since it has been relatively hot and humid this year, I decided to run 100 steps/walk 100 steps on the way up. This year I have had so many runs where I am almost blinded from the sting of sweat in my eyes and it occurred again today. I reached the top in 58:02 and sat on a rock for a few minutes to get my heart and breathing under control. The ground under me was soaked with sweat after just a few minutes. Plenty hot out! Ran the entire 3.25 miles down to the Jeep in 45:01. I want to track this every few weeks to see if I can improve both the uphill and downhill times. I could tell my 'route sensing' abilities are not where they used to be – so need to spend more times on trails to improve that. If you run trails enough – you get a sense of where to pick a path that has the least chance of providing you with catching a toe or face plant opportunities.

I can tell tonight that I need to do lots more hills. After sitting here working on documentation for a Kindle app for 2 hours, I stood up to go downstairs and was so stiff I could hardly walk. Ah – the joys of getting in shape.

One sign of progress – my son, Kevin, told me tonight that my legs are looking fit. He's a good critic – so I accept his kind judgment.