Ault Park Switchback

The popular Dirt Days Series stopped at the very pretty and popular Ault Park today. I suspect most park visitors take in the river views, take pictures of the manicured greenery and throw Frisbees for their pups. On this day a few hundred runners took on about 4 miles of trails, some easy, some technical, and some “straight up” hard, literally.

Still recovering from the dreaded plantar fasciitis, it’s my first race since last Fall’s Stone Steps. I am only training 20 miles a week at this point so I’m a bit nervous about injury and fitness. I plan on adding 5-7 miles a week to reach 60+ by Stone Steps this year, so this will be a good test.

The crowd was a mix of “typical” trail runners (trail runners are not typical), and a few trying their first trail race. I would like to have seen their faces when they saw the first steep and long climb. There was also a very wide range of ages from 11 to 66. It’s cool and a bit disturbing to see a 70 lb, 11 year old kid flying down the trails, all legs and arms. (from the rear, that is)

I managed a top half overall and led the group of half-a-dozen geezers. (60+ = geezer) So a pretty good day considering I was cautious (on decents) and winded (walked some climbs), but the legs, and foot were ok.

I wandered over to the finish line and cheered on about 30 or so finishers. I love to do that, and I know they appreciate it. 

Sue stopped by on her way to play golf

Race Director talks, I'm admiring my new compression socks

RD still talking, now I'm cold.
Would be warmer with hair.

Around the field to space before trails.
Already a lock on middle of pack.

Finish

Pika Packworks Review

Note my Green "it's mine" bow

This is not a detailed review (search DC Rainmaker if you have not seen an honest detailed review before) but a hands on, first experience traveling with a bike. 

The biggest tip (no pun intended) is what I did to avoid airline fees with Delta. I checked curbside with a ten visible in my hand. When he asked "is that a bike", I said yes, most of one and camping stuff as well. Ok sir, have a safe trip. whoopie, no fee!

On the return leg, Costa Rica airport, San Jose, I followed two others from our trip to the Delta counter. They were clearly charged "the fee" for their hard shell cases. There was a little debate, so I thought, oh great, she's mad now so I'm screwed.

So I approached the counter smiling with "hi, how are you doing" and set my Pika on the scale like it weighed nothing. She then asked "the question" and I used my answer; "why yes, most of one, but I have camping stuff as well". Ok sir, have a nice flight! wooooooooooooo! $175 x 2 saved, payed for the Pika and then some.

If you know me, you know I research everything and the bike case thing was no exception. The Pika was perfect and here are a few tips that may help you:

1. I preferred removing the handlebar rather than the handlebar+stem. For me, handlebar position is easier than bar to wheel alignment.
2. You should remove the hanger or it may get bent. This is no big deal.
3. I put stuff, tools, skewers, speedplay pedals in my water bottles and put them in the holders.
4. Write a note, big letters, and tape it to the top of the bike that "says": TSA-does not contain solvents, CO2 canisters, but do point out what is in bags if you have them. Say what you put in those water bottles, do not make them look. 
5. I'm a fan of plastic wire ties (electrical ties) and used them profusely to secure, brake levers, handlebars, and damn near everything else. So pack a cuticle thingy (in water bottle) and extra ties for the return trip.
6. My bag, loaded, was just under 40lbs. Easy to carry, easy to fit in car, easy to carry through customs.

So, remember to put a bow on your bag since thousands will now have them. But remember, mine is green, so choose a different color.

Costa Rica – Went for the adventure – Left with so much more

My “biggest” adventure, also on a bicycle, and 40 years ago, was riding with a good friend from Springfield to Toledo, Ohio. It sounds pretty tame, but I was proud to ride 170 miles or so in two days on a 5 speed tank and maybe $20 in my pocket. My life adventures since were controlled with the minimum of possible “gone wrongs”.

Signing up for this trip, (the first one to sign up) was really an attempt to “stop thinking” and “do”.  I did not think about the possible “what could happen(s)”, it was an adventure. I was not crazy however to see a Costa Rican spider, but looked forward to anything else that might happen.

Well, what happened was, riding more than I thought I could, seeing-hearing-smelling a beautiful country, going with the flow, but most importantly, sharing time with a wonderful group of new friends. I am truly inspired by the “life without limits” stories of everybody I met. The wide array of limits I have been placing on myself are in jeopardy.

So without further ado, here are some pictures. Without pictures, it did not happen J

costa rican days start at daybreak

Team Kathryn & Chrissie

Thank you fellow camper for this one. You're volcano was better than my volcano! 

Yea!

thank you Kathryn

My shades match Chrissie's kit

I love this place

That's right, the peleton has arrived in town...

Chrissie

Kathryn

Steve

so, space and time are aspects of the same thing

what in the hell is he talking about

just humor him, old people can snap you know

this is not Ohio

take that toledo!

Costa Rica Calls

Well, it’s been two months since my last story but sufficient stuff warrants a post. No running since Stone Steps due to plantar fasciitis in my left foot. A cortisone shot last week and continued icing/stretching may help get me back by Feb or so. The groin about ten years ago was tough but this one is not far off.

(Tip: when Achilles talks…listen)

To keep some level of fitness, I have been spending more time on the trainer. (fixed gear-kreitler rollers) Really boring, but with music and watching fox soccer, I can usually put in an hour or so. So, I’m checking up on my “twitter people” (I follow about 14, including one of my heros, Chrissie http://snydersshoes.blogspot.com/2012/02/train-your-brain-then-your-body.html?m=1  but have no followers, haha, maybe if I actually posted something, someone in Russia would follow me), and I see this:
   ps - Kathryn is now #15. Read her book "As Good as Gold" which was great. Added her to my hero list! 

Hmmmm, what better way to stay fit (train hard to avoid embarrassment) before the Spring. So, I kick it around a bit, talk with Sue and sign up! Turns out, there will be about 20 “campers” and most likely a full range of ages and talents. I say this because I’m old and slow, and others are obviously young and bat shit fast. Both ends are covered : )

note: I don't really understand what"bat shit" means but like the way it sounds : )

The trip in in mid Feb and will be followed by what I hope is a very cool post. 

I'll be waiting for you

I do tricks for food

is this the volcano that erupted last year?

need to practice bunny hop and I have no idea

Stone Steps - No blood, just guts

The Stone Steps course still won but by a smaller margin than last year!

The weather was between 40 and 44 throughout and a bit windy so perfect for the race. I felt rested, hydrated, and “topped out” with carbs, off we go! I held back my typical dash for the woods as I knew I would pay later for wasting energy so soon.

I finished my first long loop without falling and would not fall all day. My ave pace was 11:11 (last year was 11:43) and feeling strong, so far so good. No issues or stories, just the sounds of footsteps and breathing, mine and others. Later there would just be mine as the 160 runners spread out over the 9 miles of trails.

The first short loop was equally uneventful and my ave pace was 11:51 (last year was 12:43) and felt I was a bit cautious on uphill sections. I was consciously thinking about saving something for a strong finish that unfortunately would not happen today.

My second long loop started strong and I was cruising until the stone steps. The climb triggered leg cramps of most muscles I know the names of. I even had a toe cramp like the ones you get while laying in bed. So I slowed and made sure I was topped off with Gels and, on this lap, flat coke. Still I managed a 12:47 pace (last year was 14:07) so I’m still feeling positive.

Drafting on the Steps ? Draft legal : )

The steps - all 250+ of them - feel the burn

My training miles (aka lack of hay in the barn) showed on the last short loop. I was in survival mode and running to manage cramping and remaining energy. I misread a course marker and took a trip down (and I do mean down) a trail that clearly was wrong. This sojourn will affect my official time but my Garmin was not smart enough and just assumed I knew what I was doing. My pace was a very slow 15:02, but last year was 15:33 so even my disaster lap was faster!

Sue was at the finish line despite not feeling well, and it was great to see her. Last year David Riddle had already finished the 50K when I finished (CR), but this year we waited for about 30 minutes to see the winner cross the line. He was a tall guy about 25 years old and wearing track shorts, no shirt and what looked like track flats. The race director said it was his first ultra trail and he was from Indianapolis. He was clearly in pain but he did get a win in his first. I did not see him smile the whole time. Smug? I think he was in too much pain to be smug : )

eventual winner - brrrr

Just finished - smile for the camera : )

So almost exactly one min/mile faster than last year, and if I commit to more training miles (more hay), I’ll drop more next year. On pace for podium in 2035.

Groin cramp, still smiling though!

Cincinnati Nature Center - CNC

A few recent events led me to this really cool place. Having lived probably 20 minutes from the place, it was under our radar. If I was exposed to the name, I probably associated it with bird watchers or children's programs. It does fit that bill, but much more.
http://www.cincynature.org/

Event One:
I was at our family doctor last week getting my hand stitches removed. (see White Tail race pictures if you dare). 
http://snydersshoes.blogspot.com/2012/09/white-tail-trail-half.html?m=1
We normally "talk running" as he runs as well, knees permitting. I mentioned that I run at Mt. Airy and he gave me that "don't your know that place is a bit sketchy" look. That is the normal response due to the reputation being surrounded by the hood. He asked me if I knew of the CNC and how it is a gem for running and quite a bit safer.

Event Two:
As is turns out, I ran at Mt. Airy that same night after work.  After a great long loop (5.3m), skipping Stone Steps but running up Gummy Bear Hill, I stopped back at the car (actually Honda Element aka toaster on wheels) a to get a water refill in by bottle. Glass everywhere as a local thought my visible backpack contained drugs or the queens jewels. Poop, to my dismay they got my green Patagonia as well as shoes and jeans. I hope they do not fit them or if they do, their peeps with thrash them for looking trendy. This is the second time this year I was robbed there, and probably related to the absence of any police (park or city) presence. 

I got the message, run Mount Airy at races, but not training runs or risk theft or worse. A real shame as the trails are great. I especially worry about the girl runners, single or in pairs. I am now on a mission to elevate awareness of the current risks as well as increase the presence of the police. The bad guys have pissed me off, and they will need to move on. I digress...

On to the CNC and my first experience yesterday. I'll let the pictures tell the story.

Can't get lost here.

Forget getting lost or even using a map except for getting to your trail (many to choose from). When you want to leave, just follow the Parking arrow.

The trails are listed as Easy, Moderate, and Difficult. There are over 25 miles if trail. I ran the Red (difficult) one and it was actually groomed and lacked rocks and roots for the most part. It was hilly though and provided a great workout.

Typical trail, pretty

Get the idea?

Sue and I are taking the pups there today and maybe we will spot a few yellow spotted warblers on our walk.