Signal Peak and Running

Running has been going splendidly the past 2 weeks or so. Feeling smooth; getting more and more fit on a daily basis.  I have begun running in the snowy trails behind Western State College this past week and it has been great to get back off of the roads.  The main run I do behind WSC is 'Signal Peak.' The apex of Signal is only 5 miles from my door, and with approximately 1500' of gain; this makes a good run in a short amount of time. A 'Krupicka-esque' (http://www.antonkrupicka.blogspot.com/) streak of 100 summits in 100 days? Nope; I will be out of town too much over the next 6 weeks to make that happen.. however I do like the concept.  I will run Signal Peak and beyond (many miles of jeep roads out there) about 3 times per week when I am in town... I love it.. good climbing.. some super steep; some mellow.  I like the fact that I can get up to 9000' in 5 miles, and I also like the fact that when I run this run from my doorstep I am on dirt/snow in 2 minutes or less. (As opposed to the usual winter-time pavement running in Gunnison). 

Signal Peak

Also of note... I have been able to run with some good folks this last week. Ryan Burch (http://www.ryanwburch.blogspot.com/) and his wife Megan have moved to town; and it has been great for Annie and I to hang out with them on a few occasions.  I have also been super fortunate to now have run with Ryan twice; and looking forward to many more.  He makes good company as he is a better pure runner than I am; and the conversation is varied and awesome.  I look forward to logging many more miles with Ryan this season. Crested Butte ultra-guy Benjamin Dunn and I got in a solid 2 hour run on Friday. Benn is a great guy who will have tremendous success this season as he has gained substantial fitness this winter.  He is also great company with good conversation ranging from training to politics and hedge-funds.  I also look forward to running with him more and more.  Of course my main running partner and good friend Tim Parr (http://www.timruns.com/) just got married; and we have not run since then. Needless to say; I am looking forward to running with Tim and his ridiculous positive energy and freakish running ability again. I can't wait to get out and run with you again soon Parr.  

A kind soul drove the entire ridge-line: packing it down for running!

It is becoming clear that I am more and more looking forward to running with people on a daily basis; maybe I'm becoming a social runner after-all; scary! But, with all these great people around to run with; its hard not too.  Thanks you guys for keeping me balanced, humbled, and motivated.  So; as I progress through this winter I will be maintaining at least over 80 miles per week while lifting and cross training.

A distorted view of what I just ran up. We call this Cross Hill. 

I will be traveling quite a bit over the next 5-6 weeks too.  Annie and I will both be traveling this upcoming weekend with the Western State College Nordic Ski Team that I work with over to Aspen for the Owl Creek Chase 21 km XC Ski 1/2 Marathon. (This follows the same concept as the GoldenLeaf 1/2 Marathon; Snowmass to Aspen). After that we will come back, work super hard for three days and then on Thursday the 18th depart for the Olympics in Vancouver. Annie and I were invited to head up there with friends from CB. This will serve as an inspiring vacation of sorts as we will be watching 5 Nordic events over the course of 8 days. We are so fortunate to be surrounded by generous people. Once back from that trip; it is on to Steamboat Springs for the season-ending RMN Junior Ski Races. After that I will be headed to Maine for XC Skiing National Championships.  More on that trip later. 

A final view of Signal Peak. 9042'. Great run. 

Clearly a lot of travel which I am looking forward to... however Annie and I are greatly looking forward to a quiet spring with limited travel and consistent time together.  Thanks for reading.  Here's to balance.  Live well. Train well. DC

PROBAR

I am so lucky to now be supplied by PROBAR.  I have been eating PROBAR for sometime now; prior to receiving product from them and am so excited to be associated with another quality company that produces tremendous products. Great, great bars.  The flavors are tremendous; from 'Cherry Pretzel' to 'Cran-Lemon Twist', I believe there are 14 different bars in their line.  Check this company out; check these bars out.  Just tremendous:  www.theprobar.com. Typically I utilize these bars as a snack or meal replacement.  All of these bars are high in fiber, protein, and have a perfect level of healthy fats.  These bars represent 'balanced' nutrition and are rich in raw foods and taste fantastic.  So; if you are looking for a healthy, quick, and easy snack from a tremendous company; check out The PROBAR; you won't find a better bar out there.

Happy trails.  Training is going well.  Running is all about consistency... come to think of it... life is all about consistency.  So; live life well; train well: be consistent.  Thanks for checking in! Time to go run again.  DC

Strength Training

Hello all.  I have had several questions lately about what strength training I do on a consistent basis: here it is.  (repost from last spring).  As for training now? Going well; just getting over the flu/cold a little bit. Moving forward.  More to come.  Keep on livin' and trainin' well.  DC

I have been asked by several people to detail my strength training a little bit better. I firmly believe in strength training as a means to stay injury free, balanced, and to remain a more well-rounded athlete; not just a runner. The ancillary benefits are good too: strength training can 'lean you right up.' My wife also likes it when I keep a few pounds of muscle on my body; instead of being a 'skeleton'. I strongly believe that the extra 2 or 3 pounds that I carry (due to strength training) is worth it. I feel stronger, more durable, more energetic, and in general; much better. It should be noted that my weight lifting is just a general total body work out with few goals other than staying injury free, and feeling lean.

(Go get strong.  Pic taken in June 2009: close to Peak Fitness!)

I also believe strongly in good technique for the sake of safe and proper execution of these exercises. I had very good instruction in high school on how to strength train properly. If you did not; or are unsure; then ask a trainer, or gym employee. No shame in that: they can really help you and make sure that you are doing each exercise properly.

2 times per week I hit the weight room and do the following: 3 sets of 12 reps at least:

A. Flat Bench Press: No need to explain much here. 3 sets 12 reps.

B. Flat Bench Press: For speed with just the bar: 3 sets 25 reps.

C. Biceps Curls: With bar; not dumbbells: 3 sets 12 reps.

D. Upright Rows: With Bar; not dumbbells: 3 sets 12 reps.

E. Triceps Extensions: Cable exercise: machine. One arm at a time. 3 sets 12 reps each arm.

F. Pullups: With palms facing out. 3 sets 10 reps. My grip is wider than shoulder width.

G. Dips: All the way down on dip bars. The bars I use are slightly wider than shoulder width.

H. Sit-ups, Back-ups, Push-ups, Leg Lifts. Core work: 2 sets 20 - 50 each exercise.

I. One Leg Squats: With Bar in Squat glide rack: 3 sets 12 reps each leg.

J. One Leg Hamstring Curls: Hamstring curl machine. 3 sets 12 reps each leg.

K. One Leg Leg Press: on straight press machine (not sled). 3 sets 12 reps each leg.

L. Leg Sled (both legs): This is my heavy one; meant to add a little mass?! 3 sets 12 reps.

M. Box Step Ups: About a knee high step. (With dumbbells in hand). 3 sets 15 reps each leg.

N. Calf raises: Usually I walk around doing calf raises for several minutes.

In addition to this regimen: I typically do two full core workouts per week. I vary the routine, but here are some of the exercises I do. (Usually I'll pick 5 swiss ball exercises, and 5 med ball exercises.... but it does vary.)

Swiss Ball exercises:

A. Swiss ball sit ups.

B. Swiss ball crunches.

C. Swiss ball Oblique crunches.

D. Swiss ball pushups with feet on ball.

E. Swiss ball pushups with hands on ball.

F. Swiss ball tucks. (both one leg and two leg).

G. Swiss ball pikes. ( I really only attempt this).

H. Swiss ball kneeling on ball.

I. Swiss ball standing on ball. (really).

J. Swiss ball hamstring curls.

K. Swiss ball flare-outs with legs flaring out from ball.

Medicine Ball Exercises: (with a comfortable weight that allows you to use proper technique.):

A. Woodchoppers. (standing with feet shoulder width apart and axe chop motion).

B. Kayakers. (sit-ups with med ball; and use a kayaker rowing motion).

C. Superman backup motion exercises.

D. Sit-up passes against wall or with partner.

E. Med ball throw downs. (Double pole motion.)

In addition: I also do one session of plyometrics per week. This occurs almost always on flat ground. It is really short, and really simple, and takes me no more than 5 minutes per week. During the ski season; when I am training with the kids on my team I will do this 2 x's per week. I feel much much much better after doing these almost every time. Here it is:

A. Single leg jumps for distance. (2 sets 10 jumps each leg).

B. Double leg jumps for distance. (2 sets 10 jumps.)

C. Telemark ski/lunge jumps for height. (2 sets 45 - 60 sec.)

Pretty short, simple, and not glamourous I know; but, it is what it is. And; no matter what; rain, snow, cold, hot, long runs, short runs, off season, etc.: I always do 20 pushups and 50 sit-ups after every single run. This provides just a little extra discipline in my training; and even if I have no time to get into the weight room; or to do a full core session; I will always have just that little bit of strength acting as a maintenance activity.

All of this strength training goes into my training log; and adds up to a total watch time of 2 - 3 hours per week. I understand this is a pretty large time investment; but I feel it really needs to be done. If anyone has questions about this strength training plan; feel free to post a comment or to e-mail me. Thanks for reading; happy training. Keep on it!! Duncan

Up and Running

Wow... its been two months!! Definitely lame that I have not been keeping up with my blog... but man! it has been a busy time with the xc ski team I work with. (http://cbjuniornordicteam.blogspot.com/). We have begun a great season with tons of skiing in some of the most amazing places in the Western US. (Crested Butte, CO, Grand Mesa, CO, West Yellowstone, MT, Durango, CO). We are super fortunate to have good skiing on good snow; and we have had that since early November.  We have also hosted over 200 junior skiers here in Crested Butte for two gigantic regional level races. (December 19, 20).  Other than that Annie and I were lucky enough to head down to Cedaredge to visit her family during the Christmas weekend.  We have been busy; and then immediately after Christmas I took a much needed break from any significant computing or phoning; and now I am back in the saddle.  

(Anthracite Range; NW of Gunnison). Amazing and stunning. 

As far as running and training has been going. Well; this autumn saw me taking some much needed down time from high  volume running and a major break from structured training.  I can't say it felt great (I mean; my body at times did not know what to do with itself).  I was not lifting weights all fall (September - December). I was only running approximately 30 miles per week. Some weeks were up around 50 - 60; but not many.  I had some decent physical activity with mountain biking and cross country skiing; but nothing that I considered 'training.' It was all healthy activity.  I gained approximately 10 lbs., which is not ideal; but I gotta say; I feel good when I weigh a little more.  I had two 'false starts' with my training (one in November and one in December) where I felt that it was time to start training again; started, and then realized I was not ready for the mental side of training again.  So; I waited. 

(Allen Lane, North of Gunnison). Winter Running is Awesome

That brings us to January 1, 2010 and a good start to the New Year. Tim Parr and I enjoyed a 4:30 am start to the New Year with a fairly solid 2 hour run.  That has launched both of us back into the training groove.  I have made a commitment to solid, healthy, balanced, and consistent winter and spring of training.  I am now in the groove with some good and consistent mileage and once again I have returned to the weight-room which has helped to spike my metabolism; which has also bolstered my energy. I love this stuff.  

This training has begun with the goal of racing solidly and posting top results in 6 races this spring and summer.  I will be debuting my season with the Spring Desert Ultra 50 miler in Fruita, CO in April.  This will be a good early season test against a strong field of runners... and it is also one of my favorite places to run.  Then, in May, it is on to the home race Sageburner 50km in Gunnison, CO.  June sees my first 100 miler of the season happen: The Big Horn 100! I am ridiculously excited to compete in this beautiful race. July sees me training in Leadville and competing in the Leadville Silver Rush 50 miler.  After this it is on to August and the Leadville 100.  Once again, Leadville will be my most targeted event of the season.  I am jazzed to be going back to one of my favorite places; I love Leadville.  Two weeks after Leadville; I will head to the Grand Teton 100 miler in Targhee, WY.  Crazy I know; but I am really targeting a solid race there as well.  After that there are several ideas in the works for the fall; but nothing that I am committing to as of yet.  

(Tired on a long Run: Allen Lane)

Annie and I are really looking forward to seeing and meeting more folks this season. This is one of the most enjoyable aspects of running ultras; the people.  I am super excited to be running for Vasque footwear again; solid company; solid people; fantastic shoes.   I am also committing to once again consistently post updates and articles on this blog; so please check it out on a periodic basis.  Also; don't hesitate to drop me a line or a comment; I love to communicate with those who check in on this blog.Thanks all for the support.  Here's to a wonderful 2010!  Live well. Train well. DC

I love living in Gunnison

Things are going great this fall here in Gunnison. Ski season is upon us and the Junior Nordic Team that I coach is killin' it in training. Racing for them starts in less than 3 weeks! As for running.. well, after 3 weeks off from running, and 3 weeks at 30 miles... I feel good. My mind is coming back and looking forward to biting into some epic training this winter. I am close to nailing down my schedule for the 2010 season. Some exciting stuff is happening! I need to start posting more frequently. I also need to finish cleaning up this blog's older posts. (I had lost all of my older pictures and I need to replace those). Stay tuned. Keep running. Live well. DC

Pictures by Alysa Vandenheuvel . Hartman Rocks Recreation Area in Gunnison, CO. Amazing.  Also; home to the SageBurner Races on May 29, 2010.

High Altitude Performance Lab, Gunnison, CO

Here is a picture taken yesterday. I am participating in a physiological study which is trying to determine the most efficient way to carry water/gels during running. I did 4 x 20 min at 63% of my maximal VO2 value. For me that was 4 x 20 min each at 7:47 pace on the treadmill.  I did one set with nothing, one set with 2 hand-bottles, one set with 1 hand-bottle, and one set with a running pack with 2-liters of water (6.5 #'s total weight). Interesting stuff.  I will not comment yet, but in due time I'll let you know the results. (There are still 3 more guys to test, and I do not want to influence their experiences). This picture was taken by Western State College of Colorado Exercise Science Professor Dr. Scott Drum.  Scott is also the Western State College High Altitude Performance Lab (WSC HAPL) director. In addition; Scott is also the director of another group I belong to: the Gunnison Endurance Project. (GEP). Anyone interested in a week long ultra-running camp in Gunnison over the last week of July? Please post comments if you are.  Thanks for reading. Live well. DC