Go Get 2014

Everything that I learned and experienced in 2013 can't be encompassed in one blog post. What I can do, is pass along the overarching rules that have shaped my 2013, and will continue to shape my life moving forward. Slightly cliche, I'm sure, but they work for me.

• Relentlessly pursue your passions and dreams. 
• Always believe in yourself.
• Smile more. Laugh more.
• Be vulnerable. 
• Practice love and forgiveness.
• Envision success every day.

Most of all, have a deep appreciation for everything you have today, and for what tomorrow may bring.

Go Get 2014.

All credit to Bill Watterson

Deception Pass Weekend and Longest Night Run

Deception Pass Weekend

Late reports are better than no reports.

Long story short, I ran with my dad for the 25K on Saturday morning, and we finished in somewhere over 4 hours. Great to see Dad finish, though, he probably would be first to admit he learned something from the race. From my perspective, he got very quiet and had short one word answers to everything I asked him for the last 3+ miles. I strongly believe this had more to do with lack of calories than anything else, though, course knowledge and training probably contributed as well. Regardless, Dad mustered a smile and a slow trot across the finish line. 

Highlight of the race had to be getting my Mom and Bro and Sis on Facetime while doing the climb up Goose Rock. Dad was quite exhausted and the first words out of my brothers mouth as he saw him running in front of me was, 'Move your fat ass!!'

I then proceeded to sweep the course on Sunday, which ended up as a 8 hour, 30 mile run. Perks to course sweeping is that you get to cheer people on, eat tons of food at aid stations, and enjoy a leisurely stop-and-go run on the trails.  Nice little 45 mile weekend to get some endurance back in the legs.

Caption contest away...

Sweeping - both these photos are work of Glenn

Longest Night Winter Solstice Run

This past weekend a group got together on Cougar Mountain to do a couple of loops beginning at 5PM. The run was great for getting in some cold/wet/foggy night training. I'm certain this will become an annual tradition that should grow as the years go by.

Matthew, Me, Luke, Ian, Paul (missing Todd, Martin, and Greg)

Plans for 2014

In between getting fat and allowing hair to grow out a bit, I've been planning for 2014.  Thoughts are as follows:

Happening

• Orcas Island 50K. February 1
• Miwok 100K (not the 60K like last year). May 3

Entering, but Lottery Dependent

• San Diego 100M, June 7
• Western States 100M, June 28
• Cascade Crest 100M, August 23

Contemplating

• Silverton Double Dirty 30 100K, June 28
• Shadow of the Giants 50K, June 7
• Chuckanut 50K, March 15
• White River 50M, July 26

Pending local trail runs include a Deception Pass training run this weekend, a Fat Ass 50K on Grand Ridge, and a Solstice night run on December 21st. 

Ankle Sprain Recovery & Rebound

I ended up getting a Grade 2 sprained ankle at Cascade Crest. This has resulted in mucho time off from ultra training. I'm specific with those words, because it hasn't impeded my ability to get on with life. I'm officially taking time off for awhile, and not adhering to any structured training plan. What follows are random reflections on ultrarunning specific stuff, and non ultrarunning specific life stuff.

My Experiences with... People That Want To Help But Are Not Experts 

• Upon spraining my ankle, it hurt, and it swelled up. I was able to slightly put weight on it though. My parents and some friends all told me to get an X-ray. The thing is, I didn't need an X-ray. 
• Can't put weight on foot AT ALL WITHOUT IT HURTING LIKE HELL = Probably broken = Probably need an X-ray to examine for a broken ankle.
• After talking with a nurse that I work with, she mentioned I probably needed (if anything), an MRI, as that would check for tears in ligaments and tendons. She said because I was able to put some weight on my foot, a X-ray was pretty much useless.

What was learned? To take others advice, but think critically about where that advice is coming from. From there, make a decision, and own the consequences of said decision.

My Experiences with... Doctors 

• Initially I went to a family practice Dr. that looked at my X-ray, told me it wasn't broken, and to take at least two weeks off. He gave me an aircast and scheduled a follow up for two weeks out. 
• Upon consulting with nurse coworker, she offered up the name of a endurance sports specific Dr. in Seattle that specialized in feet. I switched to this Dr, as I was moving to Seattle anyways.
• Foot Dr. in Seattle was AWESOME. He asked smart, pointed questions to understand my situation.
• He recommended some PT for two weeks, and then a slow progression into running. He also DID NOT recommend running with an ankle brace, as he said it would prevent me from building up the muscles around my ankle.

What was learned? Find a specialist that takes time to get to know you, your activities, and what your goals are moving forward after the injury. Its a huge help if your goals are aligned with your Dr.

My Experience with... the US Healthcare System

• I walked into the Dr. office and asked for a X-ray for my ankle. Front desk worker checks my insurance and sends me to a room. X-ray lady walks back and tells me I need a Dr. approval before I can get an X-ray, and the front desk worker is an idiot. She says she has requested an 'okay' from the Dr. and then she walks away. I wait 20 mins for that 'okay' to get approved. X-ray lady comes back. She completes my X-ray in 10 minutes. I walk 20 feet into another room and wait for my Dr to come in. He comes in, looks at my ankle, tells me its not broken, and tells me he is going to 'give' me an aircast to wear. I leave.
• Apparently the X-ray was an 'outpatient' procedure and subject to my deductible. Also the aircast kit was subject to my deductible. So this whole visit was about $400.
• The same aircast kit (that was 'given' to me) can be found at the Walgreens across the street for about $40, compared to the $150 that was charged against me.
• My insurance said that if I called them before any of this happened they would have told me what was subject to my deductible and what was not. So apparently I need to have them on speed-dial.

What was learned? The US Healthcare system, as least from this consumers standpoint, is confusing, expensive, and needs to change. OR this all makes perfect sense and is easy to figure out and I'm just an idiot. Probably that.

My Experience with... Physical Therapists 

• I had  five PT appointments in total, all at a local PT near my work office. I was given a series of exercises to complete at home.
• The first three appointments were necessary, as they helped me focus on my exercises, and showed me how I lacked proprioception. 
• The second two were pointless and short, and not worth the time or money, as I was walking and running by then, and nothing really new was introduced. My PT would talk to me for 10 minutes, massage my foot for 15 minutes, and then give me something to do that I could easily have done at home.
• PT DID RECOMMEND an ankle brace, to prevent further injury. I decided against this (siding with my Dr. recommendations).

What was learned? These are useful if you need someone to tell you to take it easy, or if you don't have the motivation to exercise on your own. I think there is a fine line between these being worth the time, and a complete waste of time.

Training for a 100 Mile

"The will to win means nothing without the will to prepare." - Juma Ikangaa

Not running leads to more blog posts. So when I suffer, you the reader, benefit. I would have loved to write something on 'Racing a 100' but that can't happen because I didn't do that. What I can share, though, is the training I did in preparation for a 100. What follows is my thought process behind the most valuable components.

Really Valuable Things To Do

1. Run on Tired Legs
• Specifically, back-to-back long runs. These don't need to be too frequent, but do it once or twice a month. The purpose is get used to simply moving on tired legs. Run four hours on a Saturday morning, run four hours on a Sunday morning. 
2. Train to Racing Terrain
• Mimic the terrain of the race you will be running, along with elevation per mile. Try to avoid a flat 25 mile training run in the city, if you're running a technical trail race where the corresponding elevation for that distance is 5,000 of elevation gain.
3. Execute a Shorter Distance Race
• Preferably in a 100K or a 50M. You need to execute a race plan, where you attempt to adhere to pace, nutrition, hydration, and electrolyte balance. Don't run a race to see what happens. Have a plan for what you will do. You'll learn what works and doesn't work. You'll adapt. Feel free to do other races & runs where you zone out and just run like a hippy (I do this a lot), but I think executing a race helps, especially when it comes to my next point.
4. Get Your Mind Right
• I find peace, joy, forgiveness, and relaxation through running long distances. If I'm worried about my training, race execution, or personal life, I don't experience those emotions. Do what it takes - either through training or taking stock of your life - to arrive at the starting line calm, cool, collected, and grateful for all you have. Fear is a tremendous waste of energy in life, and in running. 
5. Recover
• Every three weeks, I like to reduce my mileage by at least 30% of my average. My long run still stays about the same, but my weekday runs are either super short, infrequent, or not intense at all (a slow jog). At the end of this week, the intent is to feel refreshed and ready to train hard again. 
• Recovery also happens during high mileage weeks as well. Ice baths after long runs, or harder efforts. Rumble roller for massage work. Additional calories if the body feels fatigued. Stretching after runs, on occasion.
6. Taper
• I realized this early on in my swimming career. I do really well with a taper. Some people may not, but I do. I don't believe you can taper too much when running a 100M. Three weeks out I only ran 30+ miles, which included a 3 hour bike ride (butt got sore though), and a long run of 18 miles two Saturday's before the race. Two weeks out I ran about 30 miles with a long run of 8 miles one Saturday before the race. Race week was only a couple 3 mile runs. I was rested and ready to run on race-day. 

Valuable Things to Do

1. Run on a Empty Stomach
• Get up and do a long run with no breakfast. Carry minimal calories (100 an hour, tops), but bring fluids and electrolytes. Run for 4-5 hours. Take it slow. You'll feel like crap. But when you finish you'll be better for it, and know what it feels like to run without food.
2. Run on a Full Stomach
• Get up, drive to Krispy Kreme, consume four (4) doughnuts. Feel sick? Good. Now eat a 5th. Immediately go run for 4-5 hours. Carry maximum calories, and force them down (300 an hour, minimum).
3. Run in a Pouring Rain Shower
• Not drizzle. Not rain. Not showers. If the forecast calls for potential flooding, you're golden. If you can make this a long run, even better. I did a training run on Tiger Mountain and about 40K into it, the weather went from steady rain and drizzle (typical of Seattle), to torrential downpour (reminds me of an East Coast downpour in the summer) for the next 15K. This all happened as I was literally at the top of the mountain. I was soaking wet. I fell at least five times. I slid down embankments and got absolutely covered in mud on multiple occasions. Tourists hiding away under trees with rain-gear on and umbrellas out, stared at me, well, like you would stare at a weird running person covered in mud with a stupid smile on his face. POINT BEING IS THIS IS EXTREMELY FUN AND IT'S A VALUABLE TRAINING TOOL AS LONG AS YOU DON'T DIE.
4. Make your Feet Hurt
• I think it makes sense to incorporate a pair of minimally cushioned shoes into your repertoire. Then, when you put on a pair of more cushioned shoes, your feet really appreciate the 'break' from less cushion. If you only train in highly cushioned shoes, your feet don't get any stronger. If you incorporate a minimally cushioned shoe, when you transition into a highly cushioned shoe for a 100M race, your feet maximize the benefit of the cushioning. My theory. Take it for what it's worth.

Other Free Tips

1. Don't Worry So Much About Overall Mileage
• You have kids/family/girlfriend/dog/cats/goat/chickens? Great! Spend some time with that, don't worry so much about mileage. The 'valuable things to do' don't require 100 mile weeks.
2. Eat Real Food.Train with Race Food
• My normal diet consists of lots of veggies/fruit/nuts/grains with occasional meat/dairy. When I train or race, I try to eat food that I will eat during races or find at aid stations. So that's when I eat granola bars/cookies/sweets/soda. 
3. Have Fun
• If you're not having fun you shouldn't be doing this. You're not saving the world, or really serving others, or making a living to support a family by doing this. You're running in the freaking woods/forests/mountains/cities. Don't be a jerk.

...and for your viewing enjoyment...

DNF

Cascade Crest 100 is a tremendously well run event. Simply put, there are no hitches. The course is beautiful and involves a lot of climbing. It's not too big of an event, and not too small. It's well worth attempting.

I ended up DNF-ing after spraining my ankle after 48 miles. It was pretty much a fluke. I wasn't going crazy or bombing a descent, just misplaced a foot and the ankle rolled on an unforeseen rock. The tough part was I was doing well. Pacing the way I wanted, conserving energy, eating, drinking, managing electrolytes, and staying happy and ready to 'go' at Hyak. Gotta roll with the trails (preferably not literally, though, when it comes to ankles).

Thanks
Thanks to Luke. He was quite possibly the best pacer and crew out there. The man put together a stellar race plan. He provided me daily motivational material leading up to the event. He got me a shirt that said 'Roll with the Trails' on the front, and 'Cascade Crest 100' on the back. He got to know me and how I worked. He e-mailed my crew (parents) and introduced himself. He took pictures before the race. He helped crew at aid stations and knew what to ask and what to provide. The man quite simply put on a professional level performance. I am humbled, and honored, to call him my friend. His blog post is well worth reading on his experience. 

Thanks to Martin, for an extremely enjoyable long run together. I had the pleasure of running with him for roughly 30 miles or so. He was positive, funny, and inspiring the entire time. He drank beer at the beer gauntlet with me. He ran a tremendously smart race. I look forward to many more runs in the future with him. His blog post is well worth the read. Martin, major congratulations, you deserve it!

Thanks to my parents. Mom and Dad crewed and provided encouragement the whole way. They picked me up from Olallie in the dark, and drove me back to Seattle the next day. Without their support, I don't know what I would have done.

Thanks to my friends, far and wide, runners and non-runners. Some showed up in Easton for no reason but to cheer me on. You brought food and signs and took some awesome pics. I'm still flooded with beer and snacks that you gave me, and will be enjoying it for weeks (maybe days, depending on if I decide to randomly drink myself into a stupor). I got countless texts before and after the race from many, all wishing me well and checking on my health. I draw inspiration from each and every one of you.

Thanks to every single person I've encountered along the way. From the volunteers at the aid stations, to all the race staff, to anyone else that helped me 'toe the line' on race-day. Sometimes we never fully acknowledge all the people out there that impact us, and I'm grateful for each and every one I've met.

Reflection Crap
Personally, I'm still trying to come to grips with the entire event. 

I sometimes question why one would do this. I think we do this for the same reason we should do anything in life. We learn things about ourselves. Get to experience intense emotions. Have deep conversations with strangers and friends alike. We cry, laugh, joke around, smile, frown, and break a sweat that drips off our foreheads and burns our eyes. We form invaluable lifelong relationships. We get to shove two pierogis in our mouth at the same time, along with a handful of gummy bears (it tastes glorious). We get to have experiences.

I don't think one should half-ass life. It's too short and there's too much that can go on. Enjoy the moment. Enjoy the journey. Keep moving forward.

Also...Air-Casts are sexy.

Thanks 

Professional Pacer and Crew Member

Pre-Injury, photo credit Glenn Tachiyama

Cascade Crest 100 Pre-Race

Camaraderie & Community 

Parents are coming out to crew. Luke is pacing. Friends are coming up to the race start to see me off. I'm humbled and grateful for having all that I have.

LOTS of people in the ultra community are coming out for this race. Some volunteer at aid stations. Some crew. Some pace. Some can't make it, but they follow online, post on Facebook, text, e-mail, or call with words of encouragement. The camaraderie that surrounds this sport is just amazing. We all feed off each others energy. In this sport, as in life.

Introspection

Why am I doing this? Am I running from something? Am I running to something? Am I going to run the rest of my life? Am I going to discover something I never knew about myself? Am I going to finish? Am I going to eat right? Am I going to fall down and die? Am I going to get stung by bees, again? 

This type of thinking could go on forever. Though, eventually, we need to commit to doing something. That commitment should be our own. A commitment that we fully appreciate and believe in. A commitment where we are willing to deal with the inevitable ebb and flow. 

Maybe that commitment is starting a family, or beginning a career. Maybe it's a commitment to eliminate something harmful from our lives. Maybe it's a commitment to change something, from where we live, to who we are.

This run is my commitment. My commitments are born from dreams. These dreams never seem to reveal themselves in the ways I envision. They often collide in violent fashion with reality, producing an indistinct version of how they started. So, I adjust them, smile, and dream again. I wouldn't have it any other way.

P.S. I'm ready to run 100 freaking miles. 

White River 2013 Race Report

See what I did there? Specified 2013 in the title. This experience was certainly not to be confused with 2012. What follows is a brief comparison of 2012 vs 2013.

Community

2012 - Didn't really know too many people, and a fair amount of my training had been done solo.
vs.
2013 - Got to watch, and hang out with, a number of people I have met at races or trained with in the past months. Luke (9:39) and Rich (9:34) had great runs. Paul came in at 9:20. Matthew ditched 'back of the pack' status, by dropping an hour from last year and coming in at 10:26 . Greg apparently had a 'dark' day the last half of the race, but persevered to come in at 10:21. I met a number of other runners as well, as the ultra community continues to grow and grow.

With Paul and Luke at the finish

'GI Issues'
2012 - I took six (6) bathroom breaks over the last 14 miles of the course last year. Four of those occurred in the final six mile stretch.
vs.
2013 - One (1) bathroom break. Running Skookum flats at 11 minute miles. Legs are tired, but I've got a group of five guys right behind me. Three miles left and I trip and fall, catching myself with my hands. I look behind me and see the group of guys has stopped and I exclaim 'Go, go, go, don't wait'. They all stand their ground, don't move, and one of the runners says 'No way, we're following you, keep going'. Then one mile out, it happens, the urge can't be controlled. I run off trail, let the group go, and have to drop my pants to do work. A couple of runners from that group come up to me at the finish and thank me for pulling them all along the final stretch.

Enjoying the climb up to Sun Top. Clear views of Rainier all day. Photo Credit to Glenn Tachiyama

Nutrition
2012 - I took gels, Shot blocks, candy, soda, clif bars, along with PBJ's and some chips. I didn't eat much the last eight (8) miles due to not wanting to increase my GI issues and generally feeling bad.
vs.
2013 - Nature Valley Sweet and Salty granola bars, Trail Mix granola bars, Oatmeal squares, S!Caps, PBJ's and potatoes at some aid stations, and 2 pieces of watermelon. At least 300 calories per hour. No deviation from this, and I used my drop bags to store a re-supply of bars (and hold some extra contacts if needed, and wipes).

Execution
2012 - The plan was to save energy for the second half of the run, after Buck Creek. I didn't do this as well as I would have liked and hiked most of the second climb. I remember running the downhill after Sun Top fairly well, but I crashed and burned on Skookum Flats, walking that section along with multiple stops.
vs.
2013 - Started out in the top third, power hiked and slow run on the first climb. Ran 'comfortably' down to Buck Creek, but was able to really power hike/slow run the second climb fairly efficiently. I maintained an 8-8:30 mile consistently on the downhill from Sun Top, and then maintained a low 11 minute mile along Skookum Flats. Overall, never felt like I was 'pouring it on', but always felt like I was giving it all I had for a 50 mile race. I ended up feeling pretty spent at the finish line. I left everything I had on the course.

Skookum Flats. Photo Credit to Takao Suzuki

Reflection
My time, of 9:10:07, was a 58 minute improvement from last year and good enough for 39th place. I learned a number of things.

• I ran through a slight 'niggle' in my left IT band on the way up to Sun Top. I've learned that unless a bone is sticking out, you can pretty much just keep on moving, and things tend to go away.
• I've learned that eating is important. I think it's more important taking the time to slow down and digest food, whatever it may be, rather then thinking I can just 'push through it'. Also, I've learned that Gels and Chews/Blocks are not for me. Soda isn't bad, but it needs to be in small quantities. My body favors 'real' food.
• I've learned that running with friends is much more fun. This isn't the Hunger Games, we're just all out for a run. I got to spend some quality time with Mr. CCC100 Pacer Luke (read his report & blog here) in the early miles along with Greg and Matthew, run with a group of guys in the later miles, and enjoy some beers with a good group at the finish.
• I've learned the importance of pacing oneself. It's really easy to let the adrenaline kick in during the early miles and go out with the leaders. It's really fun in the latter portions, to run past the vast majority of those people that went out faster than they can sustain in the early miles. I'm confident in my ability to manage my effort over the appropriate distance.

Thanks to Luke for letting me crash with him and his daughter following the race, Matthew for the beers, and all the organizers and volunteers for a consistently well run event.

Acceptance

Wonderland, Marmot Lake, Surprise Mountain, and St. Helens Circumnavigation Weekend

Total: 25:55 hours, 107 miles, 19,295 ascent, and a Devil's Club straight to the crotch.

Weekday
Monday was a slow recover nine. Tuesday was an easy pace nine in Pt. Defiance w/Matt. Wednesday was a two-a-day, with eight in the am and ten in the p.m.

Wonderland Trail Shakeout Run & Trail Work
I took a vacation day from work on Friday to complete my trail-work requirement for Cascade Crest. I got to camp for free in the Longmire area of Rainier on Thursday, and trail-work started early Friday morning. A group of six of us did some berm removal and put in water-bars. I managed a short six miles on the trail following the work, and can now say I've run some of Wonderland.

Marmot Lake and Surprise Mountain Run
Saturday was an epic run with Luke and Greg in the Cascades. Pictures tell more of the story, so those will be below. Pretty much a 55K with more than 7,000 ft of gain. Luke and Greg are great guys. They know these epic places and they are okay with me sometimes holding them back a bit. I'm really excited to see how they perform at their respective 'focus' races coming up. Greg is running the incredibly difficult Wasatch 100 in early September, and Luke is tackling his first 50 mile at White River in two weeks!

Luke's blog entry is well worth the read, give it a read by clicking here.

Mount St. Helens Circumnavigation
Got home in the late evening Saturday, took a ice bath, and then was up early Sunday to meet Paul at the June Lake trailhead on Sunday.

Again, pictures tell more of the story. It was hot, exposed, and extremely technical terrain. It took us about 9:20 for about 32 miles and 6,500 ft of gain. Paul was great company, and is running his second 50 mile at White River in two weeks.

Pictures below, awesomeness achieved.

Supplemental Reading

Here are two pieces I thoroughly enjoyed reading this week.

• The Oatmeal's Running Comic
• The Western States 100-Mile Healing Ceremony

Longmire

Wonderland Trail

Do work.

My water bar.

No hands.

Marmot Lake

Gonna kill it at White River

Gonna kill it at Wasatch

View from Surprise Mountain

Legal?

St. Helens, with Paul rock hopping early on

Adams (?) in the background. Clear views of Rainier and Hood all day.

SO many different landscapes and ecosystems as you run around St. Helens

Blast zone

Technical climbs litter the course

Mt Adams.

Ready to tackle White River

Training Review: June 24th - July 7th

June 24th - June 30th

My intent was for a 100 mile week. I wanted to put 40 miles on during the week, and then 60 on over the weekend. I had a long run planned with Luke, Richard, and Greg for Saturday. I then had my trail work planned for Sunday, and wanted to run 20 miles immediately following that.

I ended up running 40 miles during the week, with a rest day on Tuesday. Most miles were moderately easy, varied trails, encompassing Dash Point State Park. Saturday was an epic 43 mile run in the North Cascades that took more than 12 hours and had 10,000+ ft in gain. I got back home at 1:30 a.m. on Sunday, walked straight to my bed, and passed out. My 6:30 a.m. alarm was silenced due to extreme fatigue, trail work was wimped out on, and I went back to bed and didn't run that day. 

I tend to not always re-start my watch when I pause it, so there are probably a couple of miles missing below. All said and done, a week I can still be happy about

Total: 18:30 hours, 80.74 miles, 15,138 ascent

July 1st - July 7th

Again, intent was for a 100 mile week. With 4th of July being a long four-day weekend, I thought it was very likely I could get the mileage in. I planned to have back-to-back 50K's on Whidbey Island on Thursday and Friday, and then a 50K comprising portions of the Cascade Crest course on Sunday.

Tuesday I got to run with my friend Matt in Pt. Defiance. Matt is self-described 'back of the packer', so outside of the fact he makes for good company, he allows me to get my 'easy' miles in. He tends to hold a very consistent pace, and I'm actually really interested to see how he fares at White River.

Thursday was a 21 mile, four hour run around Deception Pass State Park. Tourists were out in droves, but that keeps the trails interesting, and the weather was nothing but sun and heat. I went around much of the Deception Pass course, and managed to grab an ice cold Pepsi from a vendor near Cranberry Lake. After running 15 miles in the sun, I can assure you nothing tastes better.

Friday was a 27 mile, 5 hour run around Ft. Ebey and the surrounding trial system. The highlight of this run was meeting a fellow ultrarunner. As I came around a bend early on in my run, a state park employee was passing driving a cart nearby and stopped to say hello. He asked me about my Gorge Waterfalls 50K shirt, and then started talking about ultras. Come to find out, I happen to be talking with 71 year old ultrarunner and Ultrarunning Magazine columnist John Morelock. We spend about an hour chatting about running and life. I then saw him at the end of my run, and we exchanged contact information. I parked my car down by the beach (picture below), and decided to ice my legs in the ocean immediately following the run (the perks of sea-level running).

Saturday I spent in Sunland, Washington. My friend has a cabin there, and we played games and ate and drank and watched the most awesome fireworks show. I also had a snooze in the sun, sans sunscreen. My chest is now quite red. 

Sunday my running partner ended up not being able to make our planned run on parts of the Cascade Crest course. I improvised by doing three ascents of Mt. Si. I got lots of 'what are you training for', and 'how many times are you doing this', and 'you're crazy' comments. I got a bunch of kids to run down some descents because I told them its more fun that way and they then told me I 'inspired' them. Pretty cool way to end the week.

Missed the mark again, somewhat due to time management. I did do plenty of sleeping though, and I figure if I'm going to miss my goals, it better be due to spending time sleeping/eating/with friends and family.

Total: 17:53 hours, 87.37 miles, 16,371 ascent

Ebey's Landing

Deception Pass Bridge

Devil's Dome-Jackita Ridge Loop

Luke, Richard and I decided to do this loop on Saturday. It was epic.

After I picked up Richard in Seattle, we drove up to the East Bank trail-head Friday night to camp out. We met Luke the next morning and got on the trail (GregH also joined us for the first 8 miles).

Lots of blowdowns and overgrowth at the latter portion of the loop, and significant snow on portions of Jackita Ridge, made for a slower run then we initially expected. It took us more than 12 hours to get it all done.

Luke put together a great blog post and WTA report:
Luke's WTA Trip Report
Luke's Blog Post

Richard's running across Iowa in July to raise money for veterans, you should check it out:
Running RAGBRAI

Pictures for your enjoyment.

Mile 4ishRichard flying across. Potential death involved if you slip and fall.

Mile 35ish. Cool stream along the rollers along Ross lake.

Mile 10ish. Young buck up ahead of Luke.

Mile 15ish. Flowers.

Mile 25ish. Top of Devils Dome.

Mile 18ish. Jackita Ridge.

Mile 18ish, looking off from Jackita Ridge.

Mile 24ish. Jack Mountain in the background.

Mile 20ish, a view from where we bushwhacked up to find a trail.

Devils Dome

Mile 25ish, after Devils Dome. Luke playing. The fall on the right is my slide.

Mile 28ish, filling up at a stream. Water sources were plentiful.

Greg crossing and not falling.