Bear Chase Course Description

Happy Trails asked for a description of the course and I thought I should get right on it - not because I don't want to work...haha but because starting Wednesday, September 1st, race fees go up $10.00 and perhaps you all would like to decide by then whether to participate or not. (Of course I don't know why you wouldn't want to participate!)  If you haven't checked out Happy Trails' latest run, you should!  EPIC!  In comparison, the Bear Chase course to them will be more like a lamb than a bear!

I'm told by my running coach (who is the race director), this course is not a highly technical course.  Which is good for trail newbies.  He also says it is interesting enough for more experienced trail runners -so everyone should have fun!

On the Bear Chase website you can find official maps and course descriptions.  Here are my thoughts about the first big loop that everyone in the Half-Marathon, 50km and 50m does...before the Half-Marathoners hit the big loop, they do a .6 mile loop - I haven't done this section, so I can't give you my perspective.  If you are curious about elevation gain, and aren't we all - 900 feet for half-marathoners, 2,050 feet for 50km and 3,600 feet for 50 miles.
Mile .6 - 2.1 (Half Marathon) Mile 1 - 1.5 (50km/50m)
The first few miles of the course are my favorite.  You start around the Boat Landing of the Bear Creek Lake Park and follow Bear Creek.  As you follow the creek, you are in and out of tree cover - welcomed shade if its hot outside.  The course is a little bit of gravel road and mainly single track.  The single track can get a little sandy in more than a few spots.  It is a very gradual incline, but not much - you shouldn't really notice it.  You'll hear and see the creek and its a relaxing way to start things off.

Mile 2.1 - 5.1 (Half Marathon) Mile 1.5 - 4.5 (50km/50m)
After the first aid station, (at the Mile 2.1/1.5 point), you cross the river (on a bridge - you don't get wet yet), and run along the other side of Bear Creek, in and out of tree cover.  This is a lot of fun, as there are a few bumps, so you can go wee as you come down the trail (there is a gently decline as you follow the river back).  This section of the trail is not sandy like the first part, and there are a few rocks and tree roots, but nothing too technical.  I tend to achieve my second faster pace along this section.  After following the creek for about 1 or 2 miles, you head out into the open space and if you look to your left, you'll see Bear Creek Lake and Mount Carbon as you run through Pelican Point.  You'll run away from these two landmarks - you have a few miles to put in before you get to them.  There is a little section of asphalt road and you come down a rocky sharp road that turns to double track trail that takes you to the concrete bike path.  Best to run on the outside of the double track as it is sandy in a lot of sections through here.  You'll spend a second or two on the concrete bike path and get on a single trail that will lead you slightly up to the camp grounds.  You quickly make your way through the camp grounds, down a little hill, cross a creek (over a bridge), and onto a double track.  You can make some good time along a nice straight away as you approach the Mile 5.1/4.5 aid station. 

Mile 5.1 - 8.4 (Half Marathon) Mile 4.5 - Mile 7.8 (50km/50m)
This is where things get way interesting!  As you leave the aid station, you make your way down a very small incline (a little rocky) to Turtle Pond.  I think during this section, you might find a little tree cover, but just a small section.  The trail will take you right between Bear Creek Lake (to your left) and Mt Carbon - straight ahead.  You will make your way up to Mt. Carbon by going slightly uphill on a double track trail, through the middle of a prairie dog community.  Then you go up Mt. Carbon the easy way.  I'm not sure how hard you'll rate the ascent, but it is short and over quickly.  As you approach the top, the trail gets a little narrow.  You level out.  Catch your breath here and enjoy the quick, steep, and a little technical downhill single track on the backside.  My fastest pace is on this section.   As you level out at the base, you enter a different trail, with growing tree cover as you approach the river crossings.  So if you heated up on your way up and down Mt. Carbon, there is relief!  Just a short uphill here, then you come down and as the tree cover thickens, the river crossing appear.  This is a fun section, if you don't mind your feet getting wet!  I'm not experienced at river crossings - so I go it slow.  The river bottom is mainly rocky, so be careful, don't turn an ankle!  The three crossings are fairly close together, right after the third one, you pick up a concrete bike path and make your way up a slight incline to the next aid station.  Watch out for flying golf balls - the course is on your left.  And there are some condos on your right.

Mile 8.4 - 10.7 (Half Marathon) Mile 7.8 - Mile 10.1 (50km/50m) 
After you leave the aid station, you'll pick up a single track and go up a hill.  My coach would call it a small one, but depending on how hard you've pushed it, you might feel it.  After you make your way up this little incline, you'll eventually level out after a couple of rollers.  The beautiful foothills are straight ahead, and you'll follow an irrigation ditch on your left (rolling farmland and the golf course on your left too) and Morrison Road on your right.  You can make up some time in this section of the course as it is mainly straight and flat.  To me, this is the most difficult part of the course because I find it boring.  There is nothing technical to entertain you - its flat and smooth.  I'm thinking the speed monsters will like this section a lot.  I'm hoping a band will be stationed along this stretch...but I guess that isn't fitting for a trail race.

Mile 10.7 - 13.1 (Half Marathon) Mile 10.1 - 12.5 (50km/50m)
After the aid station, you'll head towards Bear Creek Lake.  But first, you'll need to manage one more little uphill.  It looks a little daunting, and you might say, why do I have to go up?  But trust me, it looks far worse than it is.  Of course this is where I run out of fluids when I'm on my own...so maybe my memory can't be trusted?  Anyhow, this part of the course varies from single track to double track.  Nothing technical, unless you count dodging grasshoppers.  There are millions of them here.  I've tried running in the track, between the tracks, and I can't say one is better than the other.  Save a little energy for the finish, because you'll cross a little wooden bridge, head through a picnic area and go down a steep hill - and you'll want to take it fast (I like to) but sometimes if you have nothing left, it might hurt a little.  I think the finish will be exciting.  Folks can see you come down the hill, you'll see the finish with Bear Creek Lake in the background.

If you've run the course, leave your perspective in the comments so folks can check it out!  I'll try to spice this post up with some pictures this evening!  And clean up any grammar errors!  Happy Running!

Laura

P.S. Training is going well.  I'll update in the next day or so.  56 miles planned, and I think I came in at 50 or 51.  Feeling tired, but very pleased about covering 30 miles this past weekend!

One Lucky Gal with 37 Days

I returned from my little vacation on Monday night. And I could not wait to return to running with low humidity and a little altitude!  While in Minnesota, I ran each day.  Past dead frogs in the road while being chased by mosquitoes and black flies.  Next to corn and soy bean fields.  Each run I returned DRIPPING.  I do not know how a person can train in such humidity.  Here's the stats for last week's training week:

Monday: Day off - Planned
Tuesday: 6.5 miles
Wednesday: 11.5 miles
Thursday: 7 miles
Friday: 5 miles
Saturday: 10 miles
Sunday: 8 miles
Total Miles: 48 miles

Success!  48 miles planned.  48 miles completed.  I had to move some miles around which was not ideal.  But I feel good about my effort.  This week the goal is 56 miles.  The big challenge will fall on Saturday with a 20 mile planned run.  Or is the real challenge the 10 mile run on Sunday?  In any event, I'm up for it.  I have to be.  Guess what is 37 days away?  My target race!  I'm in a bit of shock that it is coming up so quickly. 

In other news...There are just some words that make me cringe.  And when a total stranger uses them, sometimes it makes me cringe even more.  One of my cringe words is GAL.  No, not the acronym for "get a life" - but maybe this is related.  No, I mean an alternative to referring to a woman or girl.  It's condescending, as if I'm not on equal footing.  It makes me feel that the user is trapped in the 1950s.  It is a word I expect my grandfather to use.  I'm sure no harm is meant by it.  And then if the user puts the word "lucky" in front of it...it just seems to magnify the cringe factor. 

Can you tell I'm back on match.com?  And then as I thought about whether I'd be a "lucky gal" as promised, it hit me.  I'm not ready to be back on match.com.  I'm not even convinced that match.com is the right place for me to meet a man.  I think it's time to hide the profile. 

Hope you have an awesome weekend!

Laura

Vacation

I left the office last night happy (doing cartwheels) because all my pleadings are filed and my desk was cleared off.  Of course clearing my desk simply meant stashing some files under my desk.  Don't judge, but I do enjoy be surrounded by piles of paper.  I find it comforting for some unknown reason.  I'm also told it is a sign of genius.

This morning I headed to Bear Creek Lake Park to do the 12.5 mile loop (+ 1.5 miles more) of the Bear Chase Trail Race.  Best way I can think to start my vacation!  It felt so good to get in a long run on a weekday and know I didn't need to rush off to work.  It felt like I was eating the world's most decadent chocolate.  Unfortunately, a late start had me running uncomfortable when the temps hit 90 degrees and I was almost out of fluids, so I took a short cut and called it good at 11.5 miles.  

There was hardly a soul out on the trails....and that was perfect!!  The grasshoppers were plentiful company...maybe too much so.  Mt. Carbon wasn't any easier going up....

But coming down I was downright giddy because I knew what would come next...

And the water was as plentiful as it was last time I ran this loop!!
This afternoon, I'm leaving on a jet plane, hopefully not a two-seater, for Minnesota Lake County, Otter Tail Lake to be exact, via Fargo, North Dakota.  This is so all you stalkers out there can find me. 

My best friend and I are going to soak in the simple things of life at her family's cabin.  No electronic diversions, probably a little too much butter in food, and the sounds (screams) of her five nieces and nephews playing.  I need the time to recharge before my two trials at the end of September - right before my race (good taper activity).  And I need to get a little perspective regarding matters of the heart.   I'm sure I'll sleep a lot, eat too much, run at sea level and play more croquet & board games than I thought possible.  Catch you next week some time.

Laura

Just Breathe

I thought I'd show you what I see when I run in my neighborhood.  However, I realized that it was pretty mundane, especially when compared to trail runs.  Then I stumbled onto this.  Beautiful? No.  Interesting?  I think so.  A twist on the "pop top."  I wonder what kind of gas mileage it gets?

Georgetown to Idaho Springs Half Mary #3 is in the books.  Best I can tell, I didn't injure anything like in years past.  I ran a course PR...beating last year's time by 3 or 4 minutes.  After a couple of very nice runs this week, I thought I could PR my half marathon time.  That's what endorphins can do to you - make you a tad delusional.  I am far from being able to do that.  The weather was perfect, a lot of folks had a sweet race and I was happy to celebrate the finish with a few friends in Idaho Springs at the Tommyknocker Brewery.  Veggie burger, sweet potato nuggets and the Alpine Glacier Lager hit the spot!

I'm currently reading Racing Weight by Matt Fitzgerald.   While it doesn't get as specific as I might like, it has some sound guiding principles.  He encourages an assessment of your diet by using a Diet Quality Score (DQS).  The DQS encourages the wholesomeness of foods while also attributing for portion control.  I lost the majority of my weight by eating Lean Cuisine and bars (granola, Clif, Fiber One, etc.).  I'm looking to cut out the processed stuff and I think this will help.  One of the non-nutritional pieces of advice he gives has to do with removing barriers.  I did that this week by talking to my doctor about allergy/exercise induced asthma.  My Wednesday and Thursday runs were great because of my inhaler.  No more feeling like my chest was being crushed.  You might consider this a performance enhancing drug.  I'm calling it a life enhancing drug.  I'm hoping it will help with the 7 weeks of training that remain before race day. 

Here are my stats for the week:

Monday:  day off (unplanned - FAIL 10 day running cycle)

Tuesday: 6.03 miles

Wednesday: 4.03 miles

Thursday: 5.0 miles

Friday: day off (planned)

Saturday: 13.18 miles

Sunday: 4.14 miles

Total:  32.20 miles

Not an A+ week.  I had a total of 38.1 miles planned but found myself very tired the entire week.  Here's hoping a few more carbs, focusing on unprocessed foods and a little vacation from work (starting Wednesday) will give me enough energy for the week.  Goal: 48 miles.  Hoping to do my long run at Bear Creek Lake Park before I head out to Minnesota's Lake County.  Have a great Sunday!

Laura

Redemption

I was going to title this post "Archnemesis."  On August 14th I will join a few thousand folks and participate in the Georgetown to Idaho Springs Half-Marathon.  I ran this in 2008 and 2009.  In 2008, it was my very first half-marathon and at mile 10 I thought my knee was going to fall off.  That was my first introduction to my ITB and while I contemplated hitching a ride with the sag wagon...I recovered just fine.   In 2009, I tripped in the first mile and pulled a groin muscle.  I finished the race, beat 2008's time but was then side-lined from running for a few weeks.  I'm not saying I dislike the race.  But its a wonder why I don't.  This year, I plan on breaking this streak...third time's the charm, eh?   And I'll make sure this guy doesn't pass me this year like he did in 2008.

Yes, he's got some walking poles and I'm pretty sure some oxygen.  This was the first and last time I made any judgments on folks' race abilities.

This week's training ended with a 6 mile outing at Bear Creek Lake Park - I did the Bear Chase 10km Baby Bear course. 

I ran into a former boyfriend out on the trail - he was on his mountain bike and looked great.  It was nice to chat with him.   After 2 miles of not really feeling strong, I was able to get into a nice pace for a few miles. 

The 10km course is a really nice course...even if there are no river crossings...

Its a recovery week, a few less miles, but I'm in the middle of another 10 day cycle.  I napped hard after yesterday's long run.  I'm hoping that I start and end the week feeling fresh.  And after chatting with some of my running group friends who can "hear" my breathing while running, its time to talk to a doctor about exercise induced asthma.  Do you think an inhaler can make me run faster?  hehe.

Monday: planned day off

Tuesday: 8.06 miles

Wednesday 3.04 miles

Thursday 6.06 miles

Friday: 3.04 miles

Saturday: 10.02 miles

Sunday:  6.06 miles

Total for the week: 36.28 miles

Have an awesome week!

Laura

Ending with Mt. Falcon

This week's training ended with a nice outing at Mt. Falcon - 8.8 miles on a few different trails: Castle, Turkey Trot and Meadow. 

The day was perfect!  Sun shining bright and a great breeze!  A cool tree around the base of the trail...

Thankfully I had an awesome trail companion - Mariah.  She's one of those "pushy" friends that I value so much.  She yells "wee" on the downhills and sometimes on the uphills too, I think in an effort to get me to pick up the pace!  If not for her yesterday, not sure I would have gotten my miles in!  Here's she is at Eagle Eye Shelter (I think).

On the way back down the trail (I think we had around 1500 feet of elevation gain), I gave Mariah the car key so she could hang, as she is much faster than I and I was starting to drag - Thanks for waiting!    I could tell I was dragging because I kept on kicking my ankles!

Here's an overview of last week's mileage:

Monday: 2.02 miles

Tuesday: 6.38 miles

Wednesday: 4.05 miles

Thursday: 5.53 miles

Friday: off (planned)

Saturday: 18 miles

Sunday: 8.80 miles

Total weekly mileage: 44.78 miles

Today is a rest day and then my second 10 day cycle begins!  Have a great Monday!

Laura