Austrian Hill Repeats

Trying to stay in shape on your last day of a ski vacation with no skiing?

Let me offer a suggestion: Austrian hill repeats (x10) while dragging 30 pounds of sled and toddler.

Snow!

On the 12th day of Christmas (vacation), my true love sent to me...SNOW!

Merry Christmas!

To the entire Pavement and Peaks crew and readers, merry Christmas from an unseasonably-warm and snow-free Austria!

Carb Loading in Salzburg

Slopes and Powder?

Ski boots? Should've packed trail shoes.

Though we've been enjoying touring in warmer weather through Germany, we were really hoping to find snow when we gained elevation in Austria. We arrived this afternoon at St. Johann to find nothing but green pastures. In decades of skiing, this is the first time we've seen grass on these slopes.

Proud to Represent Nuun

It was certainly an early Christmas present this week to be named a brand ambassador for Nuun and be selected for their competitive Team Nuun for 2015. I've always been a strong believer in the product, especially since it provides optimal hydration with no fillers, unnecessary chemicals, or sugary syrups found in competing products. It's simple, it's easy, and most importantly, it works. I've used it for years running, cycling, skiing, and backpacking. I even use it to give water a little boost during days at work and on long business flights.

I'm very excited to begin this partnership, look forward to promoting their products, and can't wait to see what they have in store for the future.

Good Morning from Garmisch

Woke up to a beautiful view of the Alpspitze this morning. It's day one of three weeks touring through Germany and Austria, hitting our usual spots of Garmisch, St. Johann in Tirol, Munich, and revisiting Vienna.

Running Across the World

It's not every day you get to run through the American Southwest and German cities in under an hour, but that's what my workout looked like today. I didn't pack my rain gear this week, so I ended up in a Rochester Marriott on the treadmill for a quick 10k.

The TRUE Fitness treadmill had a virtual run option, a trend creeping into more fitness equipment lately. Although this option wasn't based on Google Maps or famous road races, it was through famous trails and scenic areas in California, Chicago, and the Southwest in States, and overseas locations in Germany and Italy.

After my 10 day Southwest trip with my father in 2012, I had to select the Southwest option first. I immediately recognized the first trail as it took off from the parking lot at the base of Angel's Landing and ascended into Zion NP. The next segment took me along more red rock to Zion's Emerald Pools. The next two segments were also instantly recognizable, with the first being through the Buckskin Gulch slot canyon in the Vermillion Cliffs National Monument area, one of my favorite hikes in the Southwest. I stayed in the same park with the next segment heading through Coyote Buttes and near the Wave sandstone formation. The final segments of the region were two runs along the Las Vegas strip.

After I wrapped up with the sand, I decided to head over to Germany; very timely since I'll be there in the snow in a couple weeks. The run started through a gorgeous green forest in the Thuringian Forest, continuing into the Berchtesgaden area with a mountainous climb of the Wimbachklamm and city running in the spa town of Bad Reichenhal. The trek then took me to Munich for a run along the water and through the city's walking street to Marienplatz and the Englischer Garten. Marienplatz was especially exciting since it's an annual visit for me. It was fun to run past my favorite fest halls, restaurants, and end at the Glockenspiel. The experience ended with a quick trip through Nuremberg. It was a new experience to run through Germany without snow on the ground, although I did get hungry running past my favorite restaurants....not to mention getting thirsty seeing all the Erdinger beer umbrellas.

In summary, it was nothing like actually running the trails of the Southwest or the cities of Germany, but it was a lot better than staring at a wall. So for making my treadmill run less painful and making the hour go by faster, I have to give the TRUE Fitness treadmill high praise to get in hotel mileage. Only downside was only having six regions at about three miles each; it would be better with Google Maps integration or expanded route downloads since the limited options may lose their novelty and get old after a few times through.

Virtual run selection screen	Southwest US region	Angel's Landing trail (Zion)

Buckskin Gulch slot canyon	Germany region	Thuringian Forest

Munich nearing Marienplatz	Munich walking street	Aldstadt in Nuremberg

Always Thankful

Happy Thanksgiving, everyone! So thankful this year for my health, my family, and all the blessings of another year. And as always, I'm thankful to have the health and fortune to be able to run power lines and play in the snow on a beautiful November morning. Skipped the stress of racing this year and traded turkey trot for turkey trail.

"Race" Report: Chicago O'Hare

Just RAN the Chicago O'Hare 0.5-miler in 6:40 with dress shoes, sport coat, briefcase, and roller bag! Edge of terminal F to edge of terminal C to catch my flight.

And a special thank you to my inbound flight sitting for an hour and 34 minutes to deplane, making today's speed work necessary. We couldn't find an available gate in all of Chicago?

The system automatically rebooked me and texted me a new itinerary. Ha! They didn't count on me training all summer for this race! Made my flight, no rebooking necessary. 

Race Report: Marine Corps Marathon 2014

I came into my fourth Marine Corps Marathon with a few hundred extra miles of training this year and the goal of dropping another couple minutes off last year's PR. Unfortunately I also came in a bit off my mental game due to a few questionable taper runs; however, I was determined to power through any obstacles on race day, especially with the inspiration of the Marines and my toddler on course watching her first marathon.

The Expo

The expo at the DC Armory was actually a bit smoother than the past few years. Packets and bibs moved inside, removing the need for two separate security lines; although that one security line still stretched out of the building even on Friday morning. The expo vendors and sponsors were consistent with prior years, but that didn't stop me from picking up some more swag at the Brooks store. I also managed to restock my Nuun watermelon supply! I snagged another entire box, with free water bottle, before heading into the dark days of winter. I also picked up a bandana for my mutt from Dogs of War and sifted through the usual sales racks.

The Course

I won't spend much time on the course since I've covered in the past few MCMs. It was similar to the 2013 course, cutting through Rosslyn, crossing Key Bridge, along Rock Creek and Potomac Parkway to mile 9. Then past the Kennedy Center, Theodore Roosevelt Bridge, and Lincoln Memorial before hitting the winds of Hains Point. Views of the Jefferson Memorial, National Mall, and the US Capitol building rounded out the first 20 miles. The final push was over the 14th Street Bridge, through Crystal City, past the Pentagon, and up the final hill to the Marine Corps War Memorial.

The course looks deceptively flat, although the bridge miles from 20-22 are very lonely and mentally challenging. Not to mention the winds this year were up to 25mph gusts and that section offers no relief.

Race Day

It was unseasonably warm as the sun rose on marathon morning. I dropped my bag at the Pacers Running tent and walked through charity village. I then made my way on the long walk past Arlington Cemetery and to the starting line. The pageantry of the Marine Corps was in full display as usual, several parachute groups, two Ospreys flew over, the howitzer marking the start of the race. Targeting a 3:13 finish, I stood in the mass of people at the front of the pack and tucked between the 3:05 and 3:15 pace groups.

The first 5k was up the only real inclines of the race, and in what's become an unfortunate trend for me this year, I started out a bit fast. I cleared the first 5k and 10k timing mats at 7:08 pace, well ahead of my 7:22 plan, but I didn't feel like it was an unsustainable effort so I focused on consistent energy and tried to pull back just a bit. The Rock Creek Parkway miles were on wide roads with plenty of space to avoid runner traffic, and I picked my way through the pack to find some open road. I came up to the memorials at miles 10-11 looking for my support crew; my wife, mother, mother-in-law, and toddler were all supposed to be waiting. Unfortunately they were delayed, as is life with a little one, and I spent a couple miles searching in vain. I cruised down Hains Point to the halfway mark in 1:33:42; the 7:08 pace far closer to a BQ than the PR I was targeting.

I forced myself to ease of the pace a bit in the next few miles, including two miles around the Tidal Basin where I managed to catch my support crew and cheering daughter at miles 15 and 17. I still didn't feel like I was laboring too hard as I ran past the Capitol and the large crowds along the National Mall. It was about this time that the winds started to howl through the building, and as I passed my support crew at mile 20, that howl became a gust. Miles 20-22 over the Bridge and into Crystal City was a long stretch of concrete with nothing to protect runners from the 15-25mph winds roaring down the river and battering us from the side. I could tell my pace was slipping a bit, and I was losing time from fighting the wind. Any hope for respite in the buildings of Crystal City was quickly forgotten.

Miles 22-25 featured wind tunnels between buildings, at one point blowing so hard I thought I may not be moving. I watched my pace slip a bit more, still very confident I would beat my goal time but obviously in a large positive split. The final mile featured more wind and a side cramp that struck for a few minutes, but I pushed through as best I could and crossed the line in 3:11:33, shattering my target time and dropping five minutes over my 2013 finish, wind and all.


After a tough few weeks of poor tapering runs and a slight injury the week prior, I was extremely pleased with the race. I didn't follow my race plan, I went out too fast, but I relied on my training to push through and maintain focus at the end. Maybe I should have a bit more confidence and ignore those taper demons.

PR! Now THAT was a two-banana run!

The Results

13.1 mi: 1:33:42  |  7:08

Final:   3:11:33  |  7:18 /mile 

Another Round, Please!

The last of the watermelon! I'm down to my last tube before the flavor is retired for the season.

Snapshots: Point Defiance Park

If you have to get a 9-mile taper run in on vacation, this is the way to do it. Gorgeous morning in the Pacific Northwest at Point Defiance Park in Tacoma, WA. I usually don't take my phone on runs, but I had to put it in the pack today to capture the views as I ran on a point overlooking the Gig Harbor and Tacoma Narrows bridge.

I hit Five Mile Road on Point Defiance early in the morning; the road is closed to traffic in the early mornings to allow cyclists and runner free reign of the park. And since it was a weekday, I only shared my mileage with the fog, trees, and a few deer enjoying their breakfast. I ran a couple loops, the fog hanging low in the forest of tall trees reaching skyward. It was almost surreal at times to be running in this place. As the morning wore on, breaks in the fog provided panoramic views of the water and brief glimpses of the bridge.

It was a relaxing and rejuvenating way to knock out a taper run. It's an amazing running landscape, and that's just the roadway. There were also miles of trail to discover. I capped off the day with a refreshing beer sampler at the Narrows Brewing Company.

Race Report: Ragnar DC 2014

The Ragnar road relay is an overnight race with teams of 10 people spread over two vans. Each runner completes three legs of the course. My second Ragnar DC was just as fan as my first in 2013. This year I teamed up with the same crew from the Ragnar Appalachians trail relay and hopped into van 1. Though I had far fewer miles than last year, van 1 offered some new routes and new views, and it was nice to kick back and relax while van 2 brought it home on Saturday afternoon.

The Ragnar team was again a pleasure to work with, and the camaraderie and enthusiasm of our fellow runners was evident throughout the weekend.

The Course

Ragnar DC is a 200-mile course weaving from Cumberland, Maryland to Washington DC. It goes through hills and mountains, historic small towns, and wraps up in the National Harbor.

Race Day(s)

I was up in Maryland before dawn to meet up with the team and load up the van. As I climbed in the van I was handed a green and pink adult tutu. Now I don't need to tell you how bad I look in a tutu, and I've never raced in a costume before...but Ragnar team's have a funny way of making you do silly things at 5:00 in the morning...so tutu fast, tutu furious! And with that, we were off to Cumberland armed with tutus and coffee to conquer another Ragnar relay. The starting area was a scenic park along a lake, and I found quick use for my Orange Mud pack...a carrier for snacks. So I killed time by munching on pretzel rods and hanging pro-tutu signs on my back.


Through our van's first session, our runners headed up and over several inclines, and we took to ringing the cowbell with abandon to encourage them on. We also started cowbelling pretty much everything that moved...runners, locals, dogs, volunteers. I was runner #6 this year, meaning I was the last person in our van to get on course, taking on the Friday afternoon sun. Unfortunately the early part of the race was on dirt roads, so the sun and dry conditions kicked up a lot of dirt and dust. Each of our early runners was covered in a brown layer after running alongside dozens of Ragnar vans. My leg (#6) was no different, taking a rolling profile over 6.0 miles. I clicked through the miles fairly quickly, happy that the tutu, while foreign to me, really didn't get in the way. The last couple miles were on pavement and down some steep grades, so that was a bit jarring on the old bones. But gravity did its work and pulled me to a decent 6:50/mile pace and into the first major exchange to hand of to the next van.


Our first major rest point was an elementary school where we had a few hours to relax and try to sleep. Unfortunately the heat and sunlight made it difficult to get much rest, so I just listened to music and stretched out my legs. Fairly quickly the break was over, and we were getting ready to take on another session of running. My second leg (#18) was short at only 3.5 miles, but the course profile looked like a traffic cone. It was straight up for half the miles, and then straight back down. The incline was about 2.2 miles, with a false summit at mile 1.0. I tried to maintain a consistent pace, my headlamp light bouncing off the ascending roadway that felt close enough to reach out and touch. I'll admit, I was not expecting a short leg to be difficult, and I ended up taking about a 30-second walking break after the false summit to catch my breath. The final downhill miles were actually harder as the road fell away underneath me and me feet and shins screamed as they pounded down a 45-degree descent. My pace on this stretch crept up to 7:50 and I was very happy to see the lights of the Creamery where I handed off to van 2 to end my night.

The van's second rest point was a parking lot at a park, and with the temperatures falling, most of us decided to stay in the van. I leaned back the passenger seat and tried to catch some sleep as rain started to fall outside. After some overnight rain, we woke up to cloudy skies to fuel up, stretch, and foam roll aching muscles. My final leg (#30) was unfortunately my longest, so I put on the Orange Mud pack with two bottles of Nuun, strapped on the tutu for one more ride, and set off for 8.6 miles on everything from rail trail to city sidewalks. As I started this final leg, the rain started to pour again, and I spent the next hour running through mother nature's fury. The early miles on Rock Creek Trail were scenic as I ran through forests, alongside creeks, and past a few curious deer. At mile 4.0 I turned onto the Capital Crescent Trail for some gravel miles, cutting through suburbia and headed towards the office buildings of Chevy Chase. The final mile or two was on neighbor sidewalks and eventually cutting through office buildings and busy streets. So there I was, a man in a tutu, running 7:00-miles in the rain and dodging folks walking to brunch on a Saturday morning. It was even more humorous when I had to stop at red lights; cars drove past and just stared at this weird man in a tutu, standing in the rain with a race bib on. Playing Frogger through the morning traffic, I wrapped up van 1's race, and we all headed directly for food, beer, and warmer (dry) clothes.

A few hours later, we were standing at National Harbor and cheering on the final runner as our team came through the finish. We could finally all enjoy some time together, both vans, sitting at the Sierra Nevada beer garden and eating donuts.

The Results

Final Time :     33:18:08

Packing List

Since there were some questions through the blog on how we could possibly fill a van with just running gear, please check out my packing list from last year to see how much it takes to run for 33 hours. Full blog post and packing list here: Ragnar Relay Packing List