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Wallowing in self pity

Thursday, April 21, 2011

I decided to go to the doctor about my left knee I injured while running on Webster pass on Sunday. Big mistake! I pretty much thought the knee was getting better. The swelling had gone down. The knee wasn't as a purple and I could bend it. Still the knee was crunching and popping a bit. I tried to work out on my elliptical. After 10 minutes the knee exploded in pain. Rats!

Against my better judgment I made an appointment for 5:00pm on Wednesday.

Enter the doctor. He asked, "What happened?" I replied, "Left knee hurts a bit." He tugged on it for awhile and asked, "Didn't you notice that tibia rotates independently of your femur?" I asked, "In English doc?" He looked grave, "I think your meniscus is OK." I leaned forward, "I guess that is good. What about the other parts." I will paraphrase what he said in non-medical terms, "Your knee is destroyed!" That is not what he actually said. He used words like, "Torn, ligaments, PCL, slow healing, MRI and arthroscopic surgery." I used words like, "No way, and cold day in hell"! I told him I have a race on April 30th and need to train. He told me, "Not happening. You need to ice the knee, rest and elevate. I can give you something for the pain. I can write a referral to an orthopedic surgeon." At that point I am shell-shocked. He scribbles on a pad and hands me some papers. He tells me, "Here is a script for pain killers, a referral to an orthopedic surgeon and an order for an MRI." I have known my doctor for 17 years. He gets serious, "Bruce, you need to go get that knee fixed." I humor him, "Ok doc, I will." He says, "You better - I am going to call Annette (my wife)"! Darn! He is ratting me out!

I ain't going to no saw-bones. I know from personal experience the knee is fine. The knee pops and crunches but I think that is normal. I have been abusing my knees for 40 years. There is bound to be some noise from my protesting knees. I worked out on the elliptical this morning and the knee was pretty much OK. I can't run yet but I am going to give that a shot over the weekend.

In the meantime I got to stay on track with my nutrition and workout my good body parts. I did buy a few more ice bags. I don't need any pain killers. I am really trying not to feel sorry for myself.

Thanks for reading my blog.

  
  Member Comments About This Blog Post:

EVIE55 5/1/2011 2:59PM

    wouldn't you want to know for sure that you are alright or not? I would worry that something is really wrong with it. Good luck either way. I hope it gets better for ya, so you can run like you want to.

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ELISA322 4/23/2011 10:57AM

    I agree, get the MRI! Sorry you're going through this and wishing you a speedy recovery.

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BSTAKINGACTION 4/22/2011 10:13AM

    ok, tough guy...they've all said it. Don't make me put on my mommy voice. emoticon

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SUZWARNR 4/22/2011 7:19AM

    I think you should go for the MRI. Don't let things get worse. I've been putting off a new pain in my foot ever since my race on Sunday. I'm really worried about it. I've been hoping it would go away but it hasn't. I don't know what's worse. Ignoring it or calling and finding out it's bad news. So I'm going to call, but I'm scared the answer will be something like, stress fracture, no running. :(

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L3DESIGNS 4/22/2011 1:02AM

    Get it checked out - go for the MRI. Rest & ice!

Take care!

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ELYMWX 4/21/2011 11:16PM

    Humor us, Bruce. Get the MRI...

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NWFL59 4/21/2011 10:45PM

    I encourage you to continue to listen to your body and take the appropriate steps to enjoyed continued good health.

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LKEITHO 4/21/2011 10:42PM

    I hope you are right, but if it starts giving you a lot of pain, back off. A torn ACL will give you trouble for a lot longer than a simple knee scope to clean up the joint. Been there, done that. Hope it stays out of trouble for you!

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IONA72 4/21/2011 6:26PM

    You are the best judge of you, go with your gut. Good luck!

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KA_JUN 4/21/2011 5:15PM

    Aw man, if he's known you for that long, may want to consider the sawbones. Don't want to do something to endanger your ability to enjoy your sport over the long term.

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HEALTHY4JEANNE 4/21/2011 3:00PM

    I would go for the MRI and get a better Idea of what is going on inside.
I agree with you on no pain meds. If the pain is not that bad. Ice is a great way to go.
Good luck.

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RAWKNRUN 4/21/2011 12:26PM

    Awe big hugs! Umm, I am not a good influence and I will probably get yelled at by someone for this but I feel as if you could do the race THEN go to the orthopedist, if he has to fix it anyways you cuold at least get one more race done before? THis is what I did when I knew I had a stress fracture. (runs and hides)

Comment edited on: 4/21/2011 12:29:33 PM

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ANNIE7205 4/21/2011 11:28AM

    I have to agree with everyone else - at least have the MRI done. I sprained my ACL last fall and at first didn't realize what I had done, thought the best thing to do was to just keep moving - "walk it off" if you will. Turns out I could have done a lot more damage by stressing an already weakened ligament. As much as it sucks, don't let a stubborn streak cause you more pain down the road. You may be right, but until you get the MRI you don't know for sure. (Not trying to be too harsh since I don't know you, but I'm getting the impression that you have the same tendency I do to just "struggle through" - ask my sweetie, he was ready to strangle me for my refusal to sit still and stay off my knee.) Best of luck and keep us posted.

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ITSHOWYOULIVE 4/21/2011 10:43AM

    Listen to all of these other people, I think they give good advice :).

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DMGABBETT 4/21/2011 10:29AM

    Bruce - This really sucks, but maybe your Doc is wrong. Let's hope.
At least with an MRI, they don't have to cut you just to get a good look.
Handle with care, my friend.
Doug

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BANDMAMAPC 4/21/2011 9:35AM

    That's horrible! I'd go for the MRI, be on the safe side.

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LOREENYK 4/21/2011 9:13AM

    Sometimes doctors are overly cautious which means sometimes they are wrong. Hope that's the case here!
Take care, Loreen

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ROOT4HOME 4/21/2011 9:04AM

    I agree, maybe an MRI could clarify what's going on w/your knee so you can make the best decision on how to treat it and move forward. Until then, I hope the ice helps. Wishing you the best!!

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HEALTHYELEPHANT 4/21/2011 8:46AM

    I'd definitely go for the MRI - it can't hurt to see what's really going on. I'm sorry to hear that you're dealing with this! Keeping my fingers crossed for you!

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CAROLCRC 4/21/2011 7:59AM

    Personally I'd go for the MRI so you have some semi-concrete info on what the status of the knee is. Then you can decide how much to listen to the doctors and what to do from a stronger knowledge base.

Our son was once told he'd torn all the ligaments and would need surgery. The MRI showed strains and no tears... might be worth checking out?

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TEDDYBABE 4/21/2011 7:57AM

    Oh I am sorry to hear this. I really am. I know this is a blow, big time. Hope the doctor rats you out to Annette. Sorry but you do need to take care of it. That's what us wives are for, helping you through this self denial part. Have the pity party. We will all attend with you. Then get busy with getting it fixed. You will be better than new on the other side I know, all unsolicited advice on limited knowledge coming here from me, sorry... but outside of a second opinion, sounds like your trail just forked. Take care, you can do this!! Hugs!

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Just call me gimpy

Monday, April 18, 2011

I need to do some high-altitude training. I decided to run up Webster Pass. I decided I would run up the road until I ran into impassable snow drifts. This road is good training for the Mount Evans race. Webster Pass is relentlessly uphill. I ran about 10 miles. The road started at 8,500 feet. Managed to get to 10,200 feet. This is about a 15% grade.


This is the sign. Webster pass is closed. I am going to try to get as high up as I can.


I really wasn't planning on shooting a moose. Moose pretty much mind their own business. I am puzzled by the $1,370 fine. Add 30 bucks and make it an even $1,400. I have seen moose in the wild. They are big!


The road is steep and rocky. What else is new?


These puddles are one degree above freezing.


Hit snow at about 4 miles.


I got another mile up the road until I could go no further. I ran into a guy snowshoeing. He said to me, "No one should have that much energy. Well done!" I was hurting pretty badly at that point. I did like the compliment.


I stepped into one of these holes an - POW - my left knee went bye-bye. My wife looked at this photo and said, "Those holes look like you could easily have missed them." I said, "Yeah, I there were 700 holes and a missed 699!"

I still had 2 miles to go when my left knee got wiped out. I decided to just keep running and not baby my left knee. It hurts pretty badly now. I have iced it. I can't even climb stairs. Not good.

Thanks for reading my blog.

emoticon

  
  Member Comments About This Blog Post:

DMGABBETT 4/19/2011 12:35PM

    Bruce - I'm sorry buddy, I hope you are feeling better soon.

Comment edited on: 4/19/2011 11:48:39 PM

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CARLY9578 4/18/2011 11:30PM

    Sorry you're hurt! That's the worst. Hope you get better soon.


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ELISA322 4/18/2011 4:01PM

    LOL at the $1370 fine.

I agree, you're a machine!! I so hope your knee feels better.

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BANDMAMAPC 4/18/2011 12:20PM

    Those are not holes, they are craters! Like everyone here is saying, Ice it baby! Between my bad left knee and my daughter's many past injuries from cross country and cheerleading, knee brace, icey hot, ibuprofen are our friends. Oh, that sign with moose fines, who would kill one? Those are three times bigger than a horse. It can kill you, not the other way around.

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ROOT4HOME 4/18/2011 11:06AM

    Wow! All I can say is ICE and more ICE!! Hope you feel better soon!

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LOREENYK 4/18/2011 9:55AM

    Aleve is my knee's best friend!

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ADKONKLE 4/18/2011 9:00AM

    Stupid holes. Bravo on the effort. Take care of the knee not that you need to be told what to do. 15% grade. I need to find a tougher trail.

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CAROLCRC 4/18/2011 8:11AM

    Hoping the knee responds quickly. Promising, since you were able to keep running on it (however painfully).

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SUZWARNR 4/18/2011 6:57AM

    Wow, you are a machine! Sorry about your knee. I hope it's feeling better now.

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JERIBERI1 4/18/2011 6:32AM

    Looks like a fantastic place to run -- if you don't shoot a moose or step in a hole. Ice, ice, baby!

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TEDDYBABE 4/18/2011 6:22AM

    Your wife sounds great! Sorry that #700 got you! Keep after that knee. Great blog, and I agree your energy level is great!

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USFBULL 4/18/2011 2:10AM

    Ice is your friend

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ITSHOWYOULIVE 4/18/2011 1:22AM

    Oh No!! Sounds like something I would do :). Hope it feels better quickly. I am a So.Cal. girl, but went to college in Idaho. Couldn't believe my eyes the first time I saw a moose. I had no clue they were so huge!! Your snow definitely beats my snow-lol! Again, hope that knee feels better quickly.

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ELYMWX 4/18/2011 12:17AM

    Ice it some more, Gimpy^H^H^H^H^HBruce...

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Cheap Fitness Equipment and Bicycles

Sunday, April 17, 2011

I generally blog about running. I need to start hitting the weights. So this is a blog is about weight training. Or rather, how my wife, Annette, got started lifting weights. My wife is frugal to say the least. When I go to the grocery store for a few things it costs me a minimum of $100. I find things at the store I didn't even know I needed. She doesn't let me go to the store often. Annette can by a tremendous amount of food for very little money. She buys healthy stuff and she cooks highly nutritious meals. She is a little fitness and health demon.

About 12 years ago my wife started going to a personal trainer named Lisa. Lisa taught my wife how to lift weights. Annette decided to get her own weight set. She went down to Play it Again Sports. She bought a weight set with a barbell, curl bar and dumbbell bars. She still has them.


This is modestly priced 110 pound iron weight set. She paid $80 for the set. This set is a lot of bang for the buck.



She also bought a brand new weight bench for $50.



She found a set set of dumbbells on clearance for $29.95. These included 3, 5 and 8 pound weights.

Her total investment was:

$80
$50
$30
-------
$160

She has used these weights for 12 years, which works out to $13 per year.

She also took up bike riding. She grabbed an old Magna bike that we had bought for one of our sons . He had out grown the bike many years ago. Because kids grow so quickly we didn't spend a lot of money on kid bikes. The original price was $79 at Target. The 18 speed bike had only two gears that worked. The brakes were terrible. The thing weighed 40 pounds. She didn't mind because she said she liked the heavy bike to get a good workout.


This is a new model Magna. $99 at Target. $99 is a terribly high price for this pile of junk. It has been recalled because the handle bars fall off.


I decided to start riding. I bought a new Giant Boulder SE for $325 and could beat my wife's bike seven ways from Sunday.


This bike has an alloy frame and good components. $325 was a great deal.

I bought Annette a new bike for her birthday. She picked out a Specialized Myka Expert. Bikes are one of those items that for a few more bucks you get a lot better components. For $625 she had a great bike. (BTW - that is huge discount -list was $940) I almost had to force her to allow me to spend that much money on a bike.


She loves this bike and has got a million miles on it. My advice is don't go cheap on a bike. She rides mountain passes and long trails. Having a bike break down 30 miles into the wilderness is no fun! A good bike is a must. We also take our bikes in yearly for a tune-up.

Now, having a streak of tool man Tim Taylor, I turned my attention to the home gym. I bought a complete gym with elliptical trainer, smith rack, leg press machine and olympic weight set.


Here is the smith rack with olympic weights. Everything on this smith rack is ball bearing with forged components. This is very rugged stuff. Again, cheap is not an option. I bought the floor model and got a hefty discount.


Here is the squat rack. Strong legs make you a better runner.


This inclined bench was a good deal.


The leg press machine is safe and easy to use.


Dumbbells - lots of dumbbells.

The cost for all the equipment we have now was about $4,000, including $1,000 for a Kettler elliptical trainer.


After 1o years and 1,000s of hours this machine is still smooth as silk and works perfectly. When it is cold and snowy we can still get a good cardio workout.

Along the lines of "more power" I recently bought a specialized Stumpjumper Comp for $1,600.

This bike has hydraulic disk brakes and fork lockout. I needed a great bike like this one to keep up with Annette.

I guess if there is a point to this blog is that you can spend whatever you want for fitness equipment. You want to get good value for your money. Annette loves her Myka bicycle, she uses the Kettler elliptical for cross-training and she digs the home gym. I read that the world-wide market for fitness equipment is $12 billion. I think I spent most of that myself!


Thanks for reading my blog.

  
  Member Comments About This Blog Post:

LKEITHO 4/18/2011 10:39PM

    It is definitely too easy to spend a lot of money on fitness equipment! I agree with you about the bikes - a little more money can get a lot better bike. I love your home gym!

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YOGALOVESBACK 4/18/2011 12:05AM

    Wow!! That's amazing!! I've started on my own mini collected and got a free dumel 1,3 and 5 lb set, and I got a sweet deal for a $50 used stationary bike off of kijiji, love that site!

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MAGGIENCALI 4/17/2011 8:28PM

    I got my first surfboard at Play it Again sports! There is a lot of quality gym equipment out there that you don't have to pay top dollar for. You just need to know where to look.

My yoga stuff is from Target, my running shoes (Sauconys) were half off on Zappos (free shipping) and my gym equipment is free because I have a gym where I work. Free is good.

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BANDMAMAPC 4/17/2011 7:48PM

    Wow, you had me at hello. That is an impressive set!

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MSEBENS 4/17/2011 6:56PM

    That's amazing. I would love to have that set-up right in my home!

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SUZWARNR 4/17/2011 6:52PM

    I love all the equipment you have. You have everything you need for strength training. Definitely don't neglect that in your training. It has helped me tremendously. Do lots of squats and lunges for your legs. Can you find me a good deal on a bike? LOL. I need a racing one for next year. :)

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TEDDYBABE 4/17/2011 5:21PM

    Well you have NO EXCUSES for not doing your ST! LOL Great selection of equipment. You two are set up great!

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CAROLCRC 4/17/2011 4:45PM

    Love your equipment! I thought I had a nice home gym set-up with adjustable weights (5-52 pounds), a bench (new), bike and treadmill! I'm envious...

I admit - I'll definitely pay more for quality - talked DH into a more expensive treadmill - he hates it, (he hates any treadmill and is NOT a runner) but DD and I have put in a lot of hours on that thing.

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TREEBW 4/17/2011 4:16PM

    What does Annette typically cook?
It seems The healthier I eat (which is pretty normal for me) the more it costs (when I include organic veggies and such which I try to do); unless I just stick to grains, tofu, and veggies- which I got tired of years ago.


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KA_JUN 4/17/2011 3:59PM

    Nice rigs! Your home gym isn't too shabby either! I agree, when you look at the long term investment, if one actually uses the equipment, it's money well spent. How much is our health worth, or being able to physically perform at where we want to as we age?

Your wife got a really good deal @ Play it Again Sports on her weight set, well done! emoticon

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ITSHOWYOULIVE 4/17/2011 3:26PM

    Wow!! A tri is on my bucket list. I'm still working on the husband for the bike-lol!! Great blog, love the gear, gives me some ideas my husband won't like ;).

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LOREENYK 4/17/2011 2:35PM

    Wow! Your home gym is better equipped than a lot of hotels that offer a "fitness centre".

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CARLY9578 4/17/2011 2:15PM

    Sometimes paying extra for nice equipment is totally worth it. I am an avid hiker/backpacker, and nice equipment can be life-saving in certain situations. I also bought really nice MSR snowshoes a while back, which cost nearly twice as much as other brands. I have not regretted it for a second. My theory is that good gear is a good investment provided that I USE it.

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SROBERTS82 4/17/2011 1:55PM

    Nice weight room! I just went to the gym and tried an elliptical for the first time - loved it! I went looking for them on craigslist and found some pretty good prices on used equipment. I think that's a good way to go, because so many people buy them and then sell when they discover they never use them. We recently got a free exercise bike that just needed a $20 part. And this stuff lasts forever - I still have an exercise step I bought in college (about 20 years ago). It's money well spent!

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NWFL59 4/17/2011 1:43PM

    Wow, you've acquited some great home equipment and, unlike mine, gathers no dust from disuse. Congrats emoticon

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The Killer Hill

Wednesday, April 13, 2011

I did a training run on North Table Mountain. This mountain is an extinct volcano that was active when dinosaurs ruled the earth, or as my wife says, when I was a junior in high school!

I like to run in new and interesting places. I like to tackle trails where angels fear to tread. However, I found a trail that was so mean and nasty, I will may not go back.

It hurt going up and it hurt going down. It just plain hurt. I ran 5.1 miles at an average pace of 10.43 min/mile. Here are some photos. Is this a place where you would like to run?


When you see this sign, stay in your car and keep driving.


It is always nice to know where you are and where you are going. I actually knew neither.


I really don't think any self-respecting mountain lion would be caught dead in this place!


This is a very serious sign. The Sahara Desert looks like a tropical rain forest compared to North Table Mountain. Colorado has three seasons: snow season, mud season and fire season! One spark and this place goes up like a tinder box!


I thought this sign was hilarious! It looked to me that a guy had fallen off his bike and he was trying to catch it!


Let me translate this for you - this sign actually says, "Abandon all hope ye who enter here "


Here is the start of the trail. This is only about a 10% grade. In Colorado we have a name for such a trail - we call it "flat".


I think this is an interesting shot. The bridge is flat. This photo shows the rate of ascent. Not too bad of a grade. I am still running strongly enjoying the warm sunshine at this point.


The trail is pitching up here. Still no problemo. It was disconcerting that it looked like I was running toward a cliff.


Here it is - the killer hill. This bad boy is a 30% to 40% grade. A 30%to 40% grade means when you go forward 10 feet, you go up 3 to 4 feet. There is no way to do this without it hurting.


This hill was 2 miles long! A pair of bicyclist tried to make it up this hill. They couldn't do it. They dismounted and tried to push their bikes up the hill. They gave up. I kept running. I got to the top of the hill and ran on top of the mountain. When I started back down this hill I fried my quads because I had to put on the brakes.


My car is the last one in the parking lot. I still had a long drive to get home. When I got home I could barely walk.

I am really happy with a 10:43 min/mile pace. What is even better is that I am not seriously injured and only lost one toenail. The blood from the torn toenail only stained my sock and did not get onto my shoe. I consider that a success.

I have met my match. Thanks for reading my blog.





  
  Member Comments About This Blog Post:

ELISA322 4/16/2011 1:13PM

    WOW! Ha, a 10% grade is considered flat in CO, I believe it. My friend's brother moved to CO a couple of years ago and absolutely loves it out there especially since he is a very outdoorsy, active person. Don't think he'll be coming back to boring ole Michigan anytime soon.

A 2 mile hill at 30-40% grade, I can't even imagine how brutal that is! You definitely are in great shape to attack that. I would have been done a tenth of a mile in!

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ITSHOWYOULIVE 4/14/2011 1:04AM

    I sometimes hike a hill like that and have never dreamed of running it!!! Due to hike it in a month or so (have a different trail on the schedule first), might decide to run a little to get an idea of what you accomplished, because right now it just seems crazy-lol!! You are right it does look like the little man fell of his bike and is trying to catch his, now self-propelled, bike-very funny!! I am very, very impressed, great running :)!!

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HARRINGTON5 4/13/2011 11:05PM

    Those pictures look brutal, I can't even imagine running them. I whimper when I have to run in sand at the beach! Great job and I am glad it was only your toenail that got injured. Thake care of those sore muscles (I know you know what to do).

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ELYMWX 4/13/2011 10:45PM

    Great pics, Bruce! I'm only slightly disappointed you didn't get any plyo pictures hopping on one foot, but given the conditions it's completely understandable!

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TEDDYBABE 4/13/2011 10:34PM

    Killer Hill! Yep, and you killed it! Wow! The pics are great. This type of running so intrigues me, but I would be walking that killer hill. Not to mention the altitude you are dealing with, who cares if you are used to it or not. Hope the legs are better. The toenail, ouch, hate that when it happens! Now didn't I see a post a few days back that you were "beat"! HA! I'm thinking you recover quickly! Great post Bruce! Thanks for sharing it!

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SROBERTS82 4/13/2011 10:26PM

    What are you, superhuman!? I can't believe you ran on past while the bicyclists were sent home with their tails between their legs - You're awesome!

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LOREENYK 4/13/2011 9:40PM

    You win! If I ever even think about complaining about the "hills" I run in Yellowknife, I promise to read this blog again and snap myself back to reality!

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SUZWARNR 4/13/2011 8:19PM

    Wow, you are one brave man. A two mile hill? Good god! I love reading your reports about your newest adventures. What comes next? Maybe this summer I'll do a blog with some Maine trails, but I'm sure it won't be half as exciting as your blogs. I hope you are taking care of your legs right now. I've been dealing with sore quads for almost a week and have been trying to get some relief.

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LADYRH 4/13/2011 7:46PM

    Sounds grueling, congratulations on completing the run. emoticon

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Trying to Get Fast Uphill

Sunday, April 10, 2011

I have been training for the Mount Evans Ascent by running up hills - lots and lot of hills. I am getting better at hills. But I need to get way better!




www.racingunderground.com/mtevans/

My next race is the Long Scraggy Ranch 4.25 mile trail run on April 30th. The Long Scraggy is a hilly course. The Long Scraggy has some down hill parts. The Mount Evans race is 14.5 miles all up hill. The darn Mount Evans race is steep at 18% to 25% and really high at 14, 264 feet of elevation.

I went on a training run last night on the roads by my house. I ran hill repeats. I did well running at a pace of between 7:23 to 9:36 min/mile up hill.


Here is a hill by my house I ran hill repeats on. The hill is a mile long and has a 12 to 20% grade. I ran up the hill then gently jogged back down the hill. This hill is at 8,400 feet of elevation so I am not getting the extreme elevation workout I need. This is the best I can do in a pinch. The high hills are still snowy.



I only did the hill three times. I am getting better at hills, but I think am running slower overall. I found a photo I took of my Garmin from April 2010. This was the last road race I ran down in Denver at about 6,200 feet.


The course was a little hilly. I don't know what to think about this time. I guess this was fast. It doesn't matter, my goal now is to average 15 minutes per mile up to the top of Mount Evans.

Thanks for reading my blog.

Bruce

  
  Member Comments About This Blog Post:

HARRINGTON5 4/12/2011 6:51PM

    Hey Bruce, Haven't seen you in a while. I see, you are still pushing the envelop. You are one awesome guy. I know you will accomplish this too. Stay healthy!

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ITSHOWYOULIVE 4/10/2011 10:49PM

    I'm siding with Alexa (Teddybabe) on this. You have some time to work on this, you've got your hill and you know how to train. I think as you "work your program" (putting a new spin on that old phrase) you'll see the speed come. I like HenrySC's statements too, it's actually my hill training plan (basically). What I do a bit differently though is every 3rd or 4th downhill I run (slowly-well both up and down are slow, but the point is I control the motion). I don't want an injury when I am racing and hit a downhill and don't know what to do :). Good luck with your training and happy to read your blog it is very inspiring :). I've been thinking that the hill training I've been doing is not sufficient so I need to get myself over to my hill more often...your blog confirms that in my mind (my hilly race is beginning of June).

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HENRYSC 4/10/2011 1:41PM

    If want to to get faster up hill you have to get stronger. Run lots of hill is great for the aerobic and mental aspect but doesn't help alot with the power you need.

Try finding a short hill (about 100 yards that is at 10% grade)

A the end of an easy days run go to this hill and 2 X 10 second sprint up the hill followed by walking down the hill to recover...Recovery between splits is important this is not an aerobic building exercise.
Do this twice a week each week add one more sprint until you get to 10 or so...

Soon you will find that you will not slow as much going up hill but they will still hurt LOL

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LOREENYK 4/10/2011 1:06PM

    That sounds like an amazing event! I feel like a fraud when I complain about the "hills" here in Yellowknife! Looking forward to reading all about the event!
Happy Running
emoticon
Loreen

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TEDDYBABE 4/10/2011 12:38PM

    Ok this race is June 18th. (yes you know that!) So, is this the part where you keep concentrating on building strength in your legs and lungs, concentrating on diet, and striving for endurance. Kick timing to the curb? Just thinkin....
Bruce, you are doing awesome!

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