Monthly Archives: April 2011

Race Report: Cheyenne Mountain 50K

The Cheyenne Mountain 50K is a welcome new addition to the growing collection of Colorado ultras. The race is held in Cheyenne Mountain State Park, a 1700 acre trail running and bike riding playground just south of Colorado Springs. The park became fully functional in 2008 and contains about 20 miles of winding trails. The trail surface is mostly decomposed granite, and is primarily buffed and smooth, but there are several rocky sections to change things up. While the trails are singletrack, it is very wide singletrack (think ATV size, though they are not allowed). The trails are fast, and the climbing is plentiful but moderate in grade for the most part.

I have held a state parks season pass for many years now, and have visited several. CMSP definitely caters to the trail running and mountain bike crowd. The facilities are modern and well kept, there are trail signs everywhere (color-coded and with GPS coordinates), and they have done a very good job of utilizing the space they had to work with. In short, a great place to run!

My son Malcolm and I made the drive down Friday after work to camp overnight at the park. We goofed off in the Garden of the Gods area for a while, and then made our way to the race venue. After a short jog on the course, I was very excited by the prospect of racing on such a great trail system in a cool place like this. We quickly set up the tent in the last light of the day, ate some dinner, and turned in.

Race day was cold and cloudy, ideal for running. We would have periods of snow flurries and then sunshine during the race. Some words of instruction were given before the start, the most important being to avoid going on any trails marked with a purple sign. These were spurs to overlooks and most were taped off, but some might not be. I only saw one that they had missed, but thanks to the purple sign I knew not to take it. The instructions were followed by the National Anthem and presentation of the flag by a color guard from the Air Force Academy. That was a first for me at an ultra, and I thought it was a very nice thing to do.

Starting at the low point of the couse, we had about a half mile of pavement and a climb to get ourselves sorted out before hitting the trails for the rest of the day. This worked out well and I was able to find a comfortable spot in the group without any problem. After being sick with a fever, chills, and a cough most of the week, I planned on a very easy effort kind of day. Knowing that just completing the event would be enough for my questionable condition. As long as I didn’t push too hard, which would result in a hands-on-knees coughing fit, I knew I would be able to make it through. My daughter had just been diagnosed with strep throat and was on meds, I was hoping to dodge that one. Luckily, my throat didn’t hurt at all. My ears were plugged all day and I could not get them to ‘pop’ no matter what I tried.

I ran what I thought was a very reasonable and conservative first lap, but deteriorated rapidly after that and averaged 2 minutes per mile slower on the second lap resulting in a 30 minute positive split. Ouch. My heart rate average of 144 showed just how slow I was going – it seemed I was stuck in first gear. Even though walking would have been faster in some cases, I kept a ‘run’ going the whole time and just chalked it up to a good long effort. I was happy to have been able to make the trip at all considering I had been curled up in bed and missed work a few days before. My middle name is Edward (after my grandpa), so my mantra for the day was Steady Eddy.

It would have been convenient to drop out and ‘save myself for another day’, but the only reasons I could come up with were that I was tired and not able to run as quickly as I would have liked. Ha. Ha. Good one. Keep on jogging, buddy. At least my various injuries were being fairly quiet and I didn’t have to deal with those pains – that was SUPER. I reminded myself constanly during the tough times that if I had stayed home and skipped the run, all I would be doing is wishing I was out here doing this very thing. Even if it was tiring and uncomfortable. Time to suck it up, buttercup!

The bright spot of the day was having Malcolm along. He was such a trooper. He scouted out various trails he could use to intersect the race course and cheer me on while running all over the place in his orange Vibrams. He also helped out at an aid station and then ran the last 3 miles of the race with me putting his total at around 7 for the day. He kept repeating how awesome his day had been and it made me very happy to hear that. I was afraid he would get bored just waiting around for me the whole time, but he chose to go out and make his own experience happen. Sharing those last few miles together was a special treat that I won’t soon forget.

The course was a long 33.5 miles (by my GPS) with 4,300 feet of climbing. I rolled across the line in 6:10 which landed me in 34th place out of 76 finishers. I would have very much liked to hang out at the finish to congratulate my friends on their great results, but my body had other plans. I used up all the reserves I had and it was time to hit the road and get home.

I came away with a very positive experience and a great impression of this first-year race.

Since this was a first-year event, I’ll add a few comments about what I liked or thought they could change. At the risk of helping to contribute to the popularity of the race, and making it harder for myself to get back in, I’ll say up front that this was one of the best managed and well executed ultras that I have run (two dozen and counting). There are a few tweaks that I would suggest, but it was refreshing to have things run so well.


Cash for the winners. $500 is a pretty hefty payday for the top man and woman in a ultra. I would suggest paying 3 deep, though.

Chip timing.

Quick results, nicely formatted (easy to see overall/age/gender placing).

Plentiful aid stations. I ran with one small bottle and it worked out great. I think some even ran without carrying any fluids. HUGE kudos for having water pitchers – so nice to have a volunteer quickly fill your bottle that way rather than waiting forever for the water to drip out of a cooler.

Great PA system. So many races I go to it is impossible to hear the last minute instructions. No issues here. Good announcer during the races.

Course marking. I was concerned enough about this to carry a small folded up map of my own. There were so many intersecting trails I didn’t want to have to guess which way to go if the markings (typically a weak spot in a first year race) were poor. The markings were excellent, no issues at all other than the one missed spur/overlook which was mentioned in the announcements.

Awesome volunteers.

National Anthem. Great touch.

Fast, but challenging course.

Great venue and calendar slot. The trail system was closed to all other users during the race, how sweet is that?!? You can tell the state park really embraced the event.

Splitting the 25K and 50K starts. When running the longer race, it’s nice to know that everyone around you is doing the same.


Two way traffic. There were a couple of sections with fairly heavy traffic as people were entering and exiting the two loop sections on the course. The trails were definitely wide enough to handle it, though. It was fun to greet other runners and see some of my friends running such great races.


A couple of aid stations ran out of gels.

T-shirt color. Powder blue? meh.

By all accounts, the course was substantially longer than 50K. It’s an ultra, so no big deal. There are plenty of long courses out there. However… with the prize money, the ‘elite’ field, and overall champoinship-type vibe of the event, why not dial that distance in and make this a true 50K testpiece? There are so many trails to choose from, the necessary modifications would be very easy to do.

Website info. The course map, elevation chart, and aid station information could have been much better.

As you can see, there was a lot to like about this event. Congrats to everyone involved in putting on such a high quality race!


2011 Training Log–Week 16

I could have easily let this week beat me, but I made it through.  I got very sick early in the week and spent a couple of days riding the fever/chill roller coaster.  Along with a pretty nasty cough.  My daughter tested positive for strep on Wednesday, so I’m sure I was fighting off something similar.

Not exactly a good way to prep for an upcoming race, but I made the best of it and am very glad I got to go run the Cheyenne Mountain 50K.  Very fun course and well done event.  Had my son with me and that really made it a great trip.

Time to get all the way better and kick the last of this cough and throat thing that is still hanging around.  Next up, Collegiate Peaks 50 miler in 2 weeks.

Run – 11 / 1:35 / 147avg
Good steady run at the boneyard. Such an awesome place to train for being in the city. Endless rollers and singletrack. Resting HR pretty low today, but was 6-10 beats higher than normal during the run.
Run – 7 / 1:11 / 124avg
Ugh. Just a casual jog, but felt pretty awful. Fighting a cold. Very tired and achy.
SICK.Have been suffering with fever and chills since yesterday afternoon. Hit 101 at midnight and it has been coming down a bit since then. Feeling achy and wiped out. Stayed home from work.
Run – 8.3 / 1:12 / 151avg
Still feeling sick, but a lot better than Tuesday and Wednesday. Ran this to make a go/no-go decision on the race Saturday. It won’t be optimal, but it’ll be doable. Heart rate very high for the effort I was putting in. I’ll have to run very conservatively at the 50k just to survive…
Run – 4.3 / :45 / 124avg
Easy jog around the boneyard. Still not feeling too hot. Tomorrow is going to be interesting… Looking forward to getting out on some great trails, though.
Run – 33.4 / 6:10 / 148avg
Cheyenne Mountain 50k. I survived, but struggled quite a bit as expected. Good long training run, anyway.
Run – 6 / 1:02
Treadmill recovery jog. Didn’t run hard enough yesterday for anything to be sore.
Total Time – 11:56

Bike – 0 / 0
Run – 70.1 / 11:56


Pic of the week:

Malcolm ran about 7 miles in his orange VFFs meeting me at various points on the course to cheer me on and take pictures, helped out at an aid station, and ran with me for the last 3 miles of the race.  All while having a ‘this is awesome’ time.  My kind of kid.

2011 Training Log–Week 15

Best week of the year so far.  Very high quality for me.  This week had it all – doubles, VFF, barefoot, speedwork, a medium length tempo, and a solid trail run with a decent amount of climbing – and easy recovery days sprinkled in-between.  Very happy with how things are going.  I still have a few pounds to lose, but I can feel my body getting leaner and lighter.  The legs are strong and keep begging for more.  The only thing holding me back is my heel issues, but even they are improving.  I keep pushing them to the edge, then letting them recover a bit before going again.

So with it being the middle of April, I figured it was high time for me to get my 2011 race schedule set (most people do this in October/November of the year before…).  I’m excited to be feeling better and getting in some decent training.  I decided to shake things up a little over previous years in terms of my Leadville approach.  In the past, I have always used the whole summer to build up to a big peak for Pb in August.  This year I’m going to race more, and also toss in a 100 miler in June.  I want to get better at that distance, and at some level simply need to start running more of them to improve.

Here is the plan:

This Saturday – Cheyenne Mountain 50k.  Going to train through this one and use it as a last long effort before CP.

May – Collegiate Peaks 50M.  Not sure what to expect on this course.  Thinking I’ll be happy with anything under 9:00.

June – Bighorn 100M.  Awesome course and scenery.  Will probably carry a camera on this one and look for a good steady effort while enjoying the trip.

July – North Fork 50M.  Great trails.  Missed this one last year and wanted to get in on it this time around.  May be heading out for a week long backpacking trip in the Maroon Bells the Monday after the race.

August – Leadville 100M.  Gotta get sub-24 this time.

Run – 11 / 1:38 / 142avg
Good cruiser run at the boneyard. Going into it, I thought I would like to end up just under 9 min pace with a heart rate around 140. Pretty much hit that with 8:54 pace and 142 hr.

Monday (2)
Run – 3.5 / :34 / 121avg
Easy jog to return an arm-load of books to the library.

Run – 7.7 / 1:12 / 142avg
Great day. First true workout in a very long time. Did 4 x 1k with 2min rest followed by 4 x 1min hill repeats. Felt strong and smooth for the most part. Very happy to get in some faster running for a change and come out of it feeling good.

The 1k repeats were on a slightly rolling tight singletrack trail with few turns. The hill was pretty mellow for the first half, then steeper for the second. I felt my way through the first couple of efforts, then pushed a little harder after that.

.65 / 4:19 (6:37) / 159avg / 166max
.62 / 4:04 (6:35) / 165avg / 173max
.67 / 4:03 (6:05) / 169avg / 176max
.65 / 3:51 (5:58) / 173avg / 179max

.19 / 1:06 (5:59) / 160avg / 171max
.19 / 1:05 (5:46) / 158avg / 172max
.18 / 1:07 (6:04) / 164avg / 175max
.18 / 1:02 (5:48) / 165avg / 176max

Run – 7 / 1:13 / 114avg
Nice easy recovery jog. Crazy-low heart rate today.
Run – 11.2 / 1:25 / 159avg
Steady tempo. Pushed harder on some hills than I should have. Feeling lighter. Still a ways to go, but I can feel it coming back.

Thursday (2)
Run – 4.6 / :44 / 128avg
Really enjoyable 2nd run. Heel pretty grumpy to start, but settled down after a mile. Legs felt super, even good enough to hurdle the chains that are strung across the openings to the paths that I normally stop and step over. Finished with some barefoot laps at the soccer field.

Run – 6.1 / 108 / 120avg
Casual VFF jog at the Boneyard.
Run – 20.5 / 3:24 / 152avg
Busy day today. Up early to help set up for the community Easter Egg Hunt. They were expecting over 1,000 kids to show up.

Then it was yard work, lunch, and a visit to the dog park for the Corgi Meetup. About two dozen Corgis showed up and our dog had a great time running, barking, and herding the other dogs around.

I was ready for a nap, but laced up the shoes and was out the door by two in the afternoon to hit the trails of Roxborough State Park. I ran from my house to the top of Carpenter Peak (8.6 mi, 91 min) and then added the South Rim loop for a little more distance. Great run (except for the heels as usual, those things felt like they were made of glass). I kept the effort level up on the climbs and on the descents as well. Nice to get a little bit of climbing in on the trails.

Run – 3 / :30
Easy recovery jog on the treadmill.
Total Time – 11:51

Bike – 0 / 0
Run – 74.7 / 11:51


Pic of the week:

The Playground.