Workout this morning was sponsored by Steve Mooth. Attending, Mark Smith, John Smith, Ryan Ashworth, Steve Mooth, and me, JJ.
Warm Up
50 Meter Freestyle
50 Meter Back Stroke
25 M side stroke right
25 M side stroke left
100 M w/ Kickboard
100 M Arms Only
50 M Freestyle 6 strokes right arm only, 6 strokes left arm only
300 M Freestyle increase speed every 100 M
Cool Down
slow laps any stroke
Thanks Steve!
Thursday, September 23, 2010
Tuesday, September 21, 2010
Monday Workout Plyo & Core
Here is a summary of the Monday workout. Looking forward to Thursday
Warm Up
Head Rolls - 6
Inhale Up/Exhale Down (arms raise above head inhale, exhale down) - 3
Shakers - shake out your body
Huggers (swing your arms wide and hug yourself)
Reachers - reach as high as you can and stand on tip toes
Run in place - knee ups - 10, butt kicks - 10, skip step 10
Hamstring stretch
Quad stretch
Staggered push ups - 20 each side
Lateral Jumps- 5 left and 5 right
Sphinx push up - 20
Stair hops- 2 stairs up, 1 stair down to the top of the bleachers (2 times)
Stair hops down - hop down steps on one leg (each leg after two legged hops up)
Prison Cell Pushups (Burpies) - 20
Wide Tires (from end zone to 20 yd line and back)
Steam Engine - arms behind head bend right elbow to left knee - 20
Plank run - in plank position run in place for 20 steps
Chaturanga run - run in place while holding your chest as close to the ground as possible - 20
Double Knee Jumps - 20
Pull ups - 2 sets of as many as you can shoot for 10 each or more
Seated twist - with torso and legs in the air reach to the right and then to the left touching the ground
Runners pose squat jumps
Cool Down
Run one slow lap (400)
Hamstring stretch
Quad stretch
sit on the ground one leg bent, one extended reach for your toes
lay on the ground lift your legs above your head and then extend them back over your head and touch the ground with toes
Warm Up
Head Rolls - 6
Inhale Up/Exhale Down (arms raise above head inhale, exhale down) - 3
Shakers - shake out your body
Huggers (swing your arms wide and hug yourself)
Reachers - reach as high as you can and stand on tip toes
Run in place - knee ups - 10, butt kicks - 10, skip step 10
Hamstring stretch
Quad stretch
Staggered push ups - 20 each side
Lateral Jumps- 5 left and 5 right
Sphinx push up - 20
Stair hops- 2 stairs up, 1 stair down to the top of the bleachers (2 times)
Stair hops down - hop down steps on one leg (each leg after two legged hops up)
Prison Cell Pushups (Burpies) - 20
Wide Tires (from end zone to 20 yd line and back)
Steam Engine - arms behind head bend right elbow to left knee - 20
Plank run - in plank position run in place for 20 steps
Chaturanga run - run in place while holding your chest as close to the ground as possible - 20
Double Knee Jumps - 20
Pull ups - 2 sets of as many as you can shoot for 10 each or more
Seated twist - with torso and legs in the air reach to the right and then to the left touching the ground
Runners pose squat jumps
Cool Down
Run one slow lap (400)
Hamstring stretch
Quad stretch
sit on the ground one leg bent, one extended reach for your toes
lay on the ground lift your legs above your head and then extend them back over your head and touch the ground with toes
Friday, September 17, 2010
10 Top LONG MTB Rides in North America
Saw this last night and thought it was worth posting. Looks like some great mtb rides! original post at http://www.adventurecycling.org/landing_mtbrides.cfm
The Top Ten
Mountain Bike Tours in North America
Here, in ascending order of epic-ness, are the ten best multi-day day mountain bike extravaganzas in North America. Sure, there are other great rides, but the ones below are both time-tested and well-defined — they have clear routes, maps, etc. If you have other ideas about what should be on this list, please send your ideas to mtb@adventurecycling.org. We're always on the lookout for more big rides.
C&O TOWPATH
Running for 184 miles from Georgetown to just shy of Pittsburgh, this is a mostly flat and smooth dirt path up the Potomac River Valley. Historically interesting and scenic, it’s the perfect dirt tour for beginners. There’s great camping all along the trail.
Adventure Cycling is offering a new, supported, week-long spin along the C&O that also incorporates the Allegheny Passage, an almost-completed, 150-mile, unpaved rail-trail that connects to the end of the C&O.
Bike Washington also has a C&O Canal Biking Guide.
KATY TRAIL
At 225 miles, this is America’s longest rail-trail. Mellow mountain biking through rural Missouri along the Missouri River. A host of B&B’s and wineries along the route mean you can ride the entire Katy with a bike and credit card, and sample lots of heartland vino along the way. Some good mountain bike trails spur off the Katy as well.
The official Katy Trail website.
KETTLE VALLEY RAILWAY
360 miles of rivers, lakes, and mountains in remote British Columbia, this is probably the most epic rail-trail on earth. Forest fires burned a series of spectacular wooden trestles in 2003, but they have since been replaced. Not technically challenging, but remote and long.
Dan Langford has a great website on cycling the railway.
COLORADO HUT SYSTEMS
There are a few options here for hut-to-hut rides. The San Juan Hut System has two routes—one links Telluride to Moab, the other Durango to Moab. The jeep-road riding is not overly technical, but it is remote and often at altitudes over 10,000 feet. The huts are about 35 miles apart and are fully stocked with bedding and food. Lots of high alpine singletrack can be found near many of the huts as well. The 10th Mountain Hut System features a series of huts in the mountains near Aspen and Leadville. Lots of routes are possible.
Here is the official San Juan Hut System site; here is the 10th Mountain Huts site. A new hut system — Colorado Backcountry Biker — is based out of Fruita
KOKOPELLI TRAIL
142 miles of rollicking singletrack and jeep roads that link Grand Junction to Moab. If you ride it, you can finish on the world-class Porcupine Rim Trail into Moab. Most of the trail is on BLM lands; their Kokopelli website is here. This is also a very helpful site for Kokopelli trip planning.
Read a Kokopelli Trail story from Adventure Cyclist magazine.
WHITE RIM TRAIL
100-mile jeep road that links backcountry campsites through Canyonlands National Park near Moab, Utah. The Kodachrome scenery and easy routefinding make this one popular, so reserve your campsites early. The riding isn’t overly technical, but there are some tough climbs. Car support is possible.
Read a White Rim Trail article from Adventure Cyclist magazine.
MAH DAAH HEY TRAIL
Built with mountain biking in mind, this super-scenic, 97-mile singletrack will forever change your perception of North Dakota. Lots of badlands and fast, fun, moderately technical sections. Possibly the best four- or five-day ride in the country.
IMBA has a great Mah Daah Hey page. Dakota Cyclery is the nearest bike shop.
COLORADO TRAIL
471 miles of drunkenly scenic, high-mountain singletrack, but it’s tough (and sometimes impossible) to ride with panniers or trailers. Wilderness Area sections require road reroutes.
See the Colorado Trail homepage.
ARIZONA TRAIL
Though most of this 790-mile trail is open to bikes (Wilderness Areas and the Grand Canyon excluded), it has many obscenely technical stretches that are best left to hikers. Still, it's a outstanding route and a monster challenge. Andrea Lankford has written a great guidebook to mountain biking the trail, which highlights the best routes for mountain biking. This site is another great resource for riding the trail. You can also read an Arizona Trail story from Adventure Cyclist magazine.
GREAT DIVIDE ROUTE
The big, bad granddaddy of epic mountain bike routes. 2,490 miles of primarily jeep roads (with a dash of pavement and singletrack), it criss-crosses the Continental Divide countless times. Set aside at least two months for this behemoth; most people take 70 days. Now, with a new 221-mile Canadian extension, it’s bigger and better then ever.
Learn more here.
The Top Ten
Mountain Bike Tours in North America
Here, in ascending order of epic-ness, are the ten best multi-day day mountain bike extravaganzas in North America. Sure, there are other great rides, but the ones below are both time-tested and well-defined — they have clear routes, maps, etc. If you have other ideas about what should be on this list, please send your ideas to mtb@adventurecycling.org. We're always on the lookout for more big rides.
C&O TOWPATH
Running for 184 miles from Georgetown to just shy of Pittsburgh, this is a mostly flat and smooth dirt path up the Potomac River Valley. Historically interesting and scenic, it’s the perfect dirt tour for beginners. There’s great camping all along the trail.
Adventure Cycling is offering a new, supported, week-long spin along the C&O that also incorporates the Allegheny Passage, an almost-completed, 150-mile, unpaved rail-trail that connects to the end of the C&O.
Bike Washington also has a C&O Canal Biking Guide.
KATY TRAIL
At 225 miles, this is America’s longest rail-trail. Mellow mountain biking through rural Missouri along the Missouri River. A host of B&B’s and wineries along the route mean you can ride the entire Katy with a bike and credit card, and sample lots of heartland vino along the way. Some good mountain bike trails spur off the Katy as well.
The official Katy Trail website.
KETTLE VALLEY RAILWAY
360 miles of rivers, lakes, and mountains in remote British Columbia, this is probably the most epic rail-trail on earth. Forest fires burned a series of spectacular wooden trestles in 2003, but they have since been replaced. Not technically challenging, but remote and long.
Dan Langford has a great website on cycling the railway.
COLORADO HUT SYSTEMS
There are a few options here for hut-to-hut rides. The San Juan Hut System has two routes—one links Telluride to Moab, the other Durango to Moab. The jeep-road riding is not overly technical, but it is remote and often at altitudes over 10,000 feet. The huts are about 35 miles apart and are fully stocked with bedding and food. Lots of high alpine singletrack can be found near many of the huts as well. The 10th Mountain Hut System features a series of huts in the mountains near Aspen and Leadville. Lots of routes are possible.
Here is the official San Juan Hut System site; here is the 10th Mountain Huts site. A new hut system — Colorado Backcountry Biker — is based out of Fruita
KOKOPELLI TRAIL
142 miles of rollicking singletrack and jeep roads that link Grand Junction to Moab. If you ride it, you can finish on the world-class Porcupine Rim Trail into Moab. Most of the trail is on BLM lands; their Kokopelli website is here. This is also a very helpful site for Kokopelli trip planning.
Read a Kokopelli Trail story from Adventure Cyclist magazine.
WHITE RIM TRAIL
100-mile jeep road that links backcountry campsites through Canyonlands National Park near Moab, Utah. The Kodachrome scenery and easy routefinding make this one popular, so reserve your campsites early. The riding isn’t overly technical, but there are some tough climbs. Car support is possible.
Read a White Rim Trail article from Adventure Cyclist magazine.
MAH DAAH HEY TRAIL
Built with mountain biking in mind, this super-scenic, 97-mile singletrack will forever change your perception of North Dakota. Lots of badlands and fast, fun, moderately technical sections. Possibly the best four- or five-day ride in the country.
IMBA has a great Mah Daah Hey page. Dakota Cyclery is the nearest bike shop.
COLORADO TRAIL
471 miles of drunkenly scenic, high-mountain singletrack, but it’s tough (and sometimes impossible) to ride with panniers or trailers. Wilderness Area sections require road reroutes.
See the Colorado Trail homepage.
ARIZONA TRAIL
Though most of this 790-mile trail is open to bikes (Wilderness Areas and the Grand Canyon excluded), it has many obscenely technical stretches that are best left to hikers. Still, it's a outstanding route and a monster challenge. Andrea Lankford has written a great guidebook to mountain biking the trail, which highlights the best routes for mountain biking. This site is another great resource for riding the trail. You can also read an Arizona Trail story from Adventure Cyclist magazine.
GREAT DIVIDE ROUTE
The big, bad granddaddy of epic mountain bike routes. 2,490 miles of primarily jeep roads (with a dash of pavement and singletrack), it criss-crosses the Continental Divide countless times. Set aside at least two months for this behemoth; most people take 70 days. Now, with a new 221-mile Canadian extension, it’s bigger and better then ever.
Learn more here.
Thursday, September 16, 2010
Speed Training Workout
David Bishop gave us a great workout this morning. Luke Rothey was the training superstar of the day. I say that because he nearly lapped me on the circuit described below:
Warm up - 100 yard acceleration drills (start slow, speed up to 80% effort, back off) between acceleration drills we did butt kicks, high steps, and leg lifts with extensions
Circuite #1 - 400 at 1-mile pace, immediately followed (no break) by 800 at 5k pace, (no break), 1 mile at marathon pace, then 800 at 5k pace, finishing with 400 at 1-mile pace.
Circut #2 - Repeat Circuit #1
The training going forward will be Monday strength, flexibility or plyometrics and Thursday cardio of some kind. We will rotate who will be in charge of both weekly activities on a weekly basis.
AWESOME!!
Warm up - 100 yard acceleration drills (start slow, speed up to 80% effort, back off) between acceleration drills we did butt kicks, high steps, and leg lifts with extensions
Circuite #1 - 400 at 1-mile pace, immediately followed (no break) by 800 at 5k pace, (no break), 1 mile at marathon pace, then 800 at 5k pace, finishing with 400 at 1-mile pace.
Circut #2 - Repeat Circuit #1
The training going forward will be Monday strength, flexibility or plyometrics and Thursday cardio of some kind. We will rotate who will be in charge of both weekly activities on a weekly basis.
AWESOME!!
Sunday, March 28, 2010
No Pain No Gain on the Podium (again)
The race began with a mad dash for the kayaks. It was only 20 or 30 yards from the starting line, but it was absolute chaos!. Of course, we had our strategy and it was executed perfectly with only a few significant exceptions. As the crowd of racers left the starting line our team was scattered and I got lost in the crowd. I stood at the top of the boat ramp in a bewildered stupor wondering how I lost my team mates and where was the kayak I needed to carry down to the water. When I finally came to my senses, I couldn't help but notice some guy standing waste deep in the river. It only took me a second longer to realize that it was my own team mate. Craig had apparently noticed I was missing and decided to carry the back end of two boats down to the water. My entire team was down at the waters edge with two kayaks, one missing team mate and Jason had accidently left the boat ramp with the kayak Craig needed to ride in. I quickly scrambled down the boat ramp picked up the back end of the kayak Luke was now sitting on and shoved it into the water. I jumped into my position in the back of the boat and can only wonder how Craig was able to board the raft he waded into the water to board. In the midst of the chaos I also dropped my paddle in the river and, it appeared to be sinking fast. My arm dove beyond the elbow deep in the river to retrieve it and the race was on.
No doubt Craig was freezing cold from his river experience and it didn't help matters that the air temperature was a balmy 35 degrees. We were all cold, but none as much as Craig. Still we paddled on down the river. Luke and I were very encouraged by our paddling skills, which appeared to be several hundred times better than the miserable paddling experience from the 2009 race. For the first several miles we were in 3rd or 4th place and within about 1 minute of the leaders. We did very well, despite the fact that our kayaks were missing back supports (one of the challenges of using a race mandatory vehicle and not one of your own choosing). Still we exited the water just a few minutes behind the head of the pack.
After a very rapid transition from kayak to bikes, Team No Pain No Gain was headed off for a long ride up Long Canyon and down to Gemini Bridges. As we dismounted our bikes at the repel transition we heard the sick sound of a tire deflating. Fortunately for us, it was not one of our own bikds, so we threw on our harnesses and ran to the top of the 300 foot cliff we were all prepared to jump off. It was only a few minutes later that all four of us found ourselves at the base of an incredible redrock cliff we had just descended by rope. We soon realized we had caught the only 4 person racing team that had managed to outpace us to that point and we realized we could pass them if our running legs were strong. It was Luke who decided to lead out and he chose a fast running pace and one that was sufficient to take over the 1st place spot very rapidly, a spot we held on to all the way back to our bikes, some 6 miles away.
When we reached our bikes and loaded our repelling gear back in our backpacks, we learned that the team that was right on our heels was the same team that had a flat tire. We quickly mounted our bikes and took off. Surprisingly, so did the team with the flat tire. They had inflated the tire with CO2 and were also already back on the trail and slightly ahead of us now. Though all of our legs felt a little more like lead than muscle, we all dug deep and pushed a bit harder to overtake the leader once again. But, each time we attacked, the leaders pushed harder as well. We were soon separated by a turn in the road and as we came around the bend we could no longer see our foes. They had found a new gear and pushed further ahead. Team No Pain No Gain pushed on. The balance of the race was a wind swept furious pace of asphalt and dirt. We barreled down Long Canyon and flew up Potash Road to the finish line.
We crossed the finish line in team record time and claimed a first place spot on the podium in our division and a second place spot overall. It was exhausting and it was fun! Another incredible year... And, another podium finish!
For those of you who missed it, don't miss it again! For those of you who have not attempted an adventure race, its time you give it a try!
I would be remiss if I failed to mention that Team Stretchy Pants (Rich & Brooke Coles, Jeff Morgan, and Brandon Nelson) set a team course record and loved every minute of it. I look forward to reading your race descriptions as well... Till next time. Game ON!!
No doubt Craig was freezing cold from his river experience and it didn't help matters that the air temperature was a balmy 35 degrees. We were all cold, but none as much as Craig. Still we paddled on down the river. Luke and I were very encouraged by our paddling skills, which appeared to be several hundred times better than the miserable paddling experience from the 2009 race. For the first several miles we were in 3rd or 4th place and within about 1 minute of the leaders. We did very well, despite the fact that our kayaks were missing back supports (one of the challenges of using a race mandatory vehicle and not one of your own choosing). Still we exited the water just a few minutes behind the head of the pack.
After a very rapid transition from kayak to bikes, Team No Pain No Gain was headed off for a long ride up Long Canyon and down to Gemini Bridges. As we dismounted our bikes at the repel transition we heard the sick sound of a tire deflating. Fortunately for us, it was not one of our own bikds, so we threw on our harnesses and ran to the top of the 300 foot cliff we were all prepared to jump off. It was only a few minutes later that all four of us found ourselves at the base of an incredible redrock cliff we had just descended by rope. We soon realized we had caught the only 4 person racing team that had managed to outpace us to that point and we realized we could pass them if our running legs were strong. It was Luke who decided to lead out and he chose a fast running pace and one that was sufficient to take over the 1st place spot very rapidly, a spot we held on to all the way back to our bikes, some 6 miles away.
When we reached our bikes and loaded our repelling gear back in our backpacks, we learned that the team that was right on our heels was the same team that had a flat tire. We quickly mounted our bikes and took off. Surprisingly, so did the team with the flat tire. They had inflated the tire with CO2 and were also already back on the trail and slightly ahead of us now. Though all of our legs felt a little more like lead than muscle, we all dug deep and pushed a bit harder to overtake the leader once again. But, each time we attacked, the leaders pushed harder as well. We were soon separated by a turn in the road and as we came around the bend we could no longer see our foes. They had found a new gear and pushed further ahead. Team No Pain No Gain pushed on. The balance of the race was a wind swept furious pace of asphalt and dirt. We barreled down Long Canyon and flew up Potash Road to the finish line.
We crossed the finish line in team record time and claimed a first place spot on the podium in our division and a second place spot overall. It was exhausting and it was fun! Another incredible year... And, another podium finish!
For those of you who missed it, don't miss it again! For those of you who have not attempted an adventure race, its time you give it a try!
I would be remiss if I failed to mention that Team Stretchy Pants (Rich & Brooke Coles, Jeff Morgan, and Brandon Nelson) set a team course record and loved every minute of it. I look forward to reading your race descriptions as well... Till next time. Game ON!!
Tuesday, March 23, 2010
last team standing...
Die Hard? too busy - Wild Mule? too tired - Circumnavigators? - too lazy...
Glad all of you could make it for the race this year and make good on all your threats to dethrone us from the podium...When team No Pain No Gain is dropping the 300ft repel on the course this weekend I hope you're at least enjoying a tall coke, skiing on some slush, or at least watching other people do something great.
Glad all of you could make it for the race this year and make good on all your threats to dethrone us from the podium...When team No Pain No Gain is dropping the 300ft repel on the course this weekend I hope you're at least enjoying a tall coke, skiing on some slush, or at least watching other people do something great.
Monday, December 7, 2009
2010 Adventure Races
Adventure Nuts –
Ryan Ashworth and I have been brain storming some ideas for race venues for an adventure race next year. We have limited our search to 12 to 24 Hour races within a one day drive of SLC.
Here are the options we have come up with so far:
1. AXS Moab Moab March 27th
Awesome race. May be fun to try another venue. Hard to beat though in terms of driving distance and monster rappel.
http://www.gravityplay.com/adventureracing/moab.html
2. Grizzlyman Greenough, Montana April 17th
http://grizzlymanrace.com
there will be two separate races. With finish times estimated at 8-10 hours, The GrizzlyMan Adventure Race will be a qualifier for 2010 USARA Nationals! The Black Bear Challenge will be a slightly less intense 4-6 hour course for racers interested in an introduction to adventure racing. The Black Bear will include no paddling or water navigation. Both races are sanctioned USARA events. Racers can compete solo or as 2 person teams (non-relay).
3. AXS Buena Vista Buena Vista, CO May 8th
Jason and I tried this race a couple years ago. The whitewater was AWESOME! I don’t think there is a better race in terms of kayaking whitewater. The mtn bike trail was poorly planned, but we went their first year in that venue. Hopefully they changed the bike portion. It was a very tough race with a tear jerker of a rope challenge at the end.
http://www.gravityplay.com/adventureracing/buenavista.html
4. Desert Winds Lake Mead May 8th
http://www.desertwindsadventureseries.com/desert-winds.html
This is the 4th year this race is running. Swim, trek, paddle (no bikes)
5. The Crucible Coeur D’Alene, ID June 13th
http://www.adventuresportsweek.com/main.asp?pID=129
This race looks like it is well run and has some mojo. About a 12hour drive from SLC. This one is part of a 10-day event called Adventure Sports Week. Includes Mtn Biking, Trail Running (climbing?), ropes section, “wet obstacles”, swimming, kayaking, intellectual test, and “possible fitness or skills test. Sounds pretty fun.
6. Big Blue Lake Tahoe July 31st
http://www.bigblueadventure.com/pub/main2.asp?daEvent=24&daPageName=INTRO
Kayaking, Mountain Biking, Orienteering. Click the links at the left of the webpage after going to the link to see race details, etc…
7. 120% Testosterone Killroy, WY Sept 25th (This one is funny!)
http://www.usmultisport.com/EventDetails.aspx?EventID=2089
1 mile class 3 rapids swim, 18 mile 10% grade bike, 4 mile beach run, 100 foot tree climb
8. CheckpointTracker - Check out www.CheckpointTracker.com for other race options all over the US.
There are also several races in California, but I have not included any of them due to the driving distance and time commitment. Also, please don’t assume we have exhausted the race venue options. I would love to hear of any other ideas for other races. So do your own research and email your suggestions.
Registration dates are rapidly approaching. Please take a few minutes to check out these race options (and others) and email the group with your thoughts. Feel free to forward this email and invite others.
Would anyone be interested in a lunch event to discuss the options and decide on a race?
PS Congrats to Jason Miller on his 10 hour finish in the Arizona Ironman!
Ryan Ashworth and I have been brain storming some ideas for race venues for an adventure race next year. We have limited our search to 12 to 24 Hour races within a one day drive of SLC.
Here are the options we have come up with so far:
1. AXS Moab Moab March 27th
Awesome race. May be fun to try another venue. Hard to beat though in terms of driving distance and monster rappel.
http://www.gravityplay.com/adventureracing/moab.html
2. Grizzlyman Greenough, Montana April 17th
http://grizzlymanrace.com
there will be two separate races. With finish times estimated at 8-10 hours, The GrizzlyMan Adventure Race will be a qualifier for 2010 USARA Nationals! The Black Bear Challenge will be a slightly less intense 4-6 hour course for racers interested in an introduction to adventure racing. The Black Bear will include no paddling or water navigation. Both races are sanctioned USARA events. Racers can compete solo or as 2 person teams (non-relay).
3. AXS Buena Vista Buena Vista, CO May 8th
Jason and I tried this race a couple years ago. The whitewater was AWESOME! I don’t think there is a better race in terms of kayaking whitewater. The mtn bike trail was poorly planned, but we went their first year in that venue. Hopefully they changed the bike portion. It was a very tough race with a tear jerker of a rope challenge at the end.
http://www.gravityplay.com/adventureracing/buenavista.html
4. Desert Winds Lake Mead May 8th
http://www.desertwindsadventureseries.com/desert-winds.html
This is the 4th year this race is running. Swim, trek, paddle (no bikes)
5. The Crucible Coeur D’Alene, ID June 13th
http://www.adventuresportsweek.com/main.asp?pID=129
This race looks like it is well run and has some mojo. About a 12hour drive from SLC. This one is part of a 10-day event called Adventure Sports Week. Includes Mtn Biking, Trail Running (climbing?), ropes section, “wet obstacles”, swimming, kayaking, intellectual test, and “possible fitness or skills test. Sounds pretty fun.
6. Big Blue Lake Tahoe July 31st
http://www.bigblueadventure.com/pub/main2.asp?daEvent=24&daPageName=INTRO
Kayaking, Mountain Biking, Orienteering. Click the links at the left of the webpage after going to the link to see race details, etc…
7. 120% Testosterone Killroy, WY Sept 25th (This one is funny!)
http://www.usmultisport.com/EventDetails.aspx?EventID=2089
1 mile class 3 rapids swim, 18 mile 10% grade bike, 4 mile beach run, 100 foot tree climb
8. CheckpointTracker - Check out www.CheckpointTracker.com for other race options all over the US.
There are also several races in California, but I have not included any of them due to the driving distance and time commitment. Also, please don’t assume we have exhausted the race venue options. I would love to hear of any other ideas for other races. So do your own research and email your suggestions.
Registration dates are rapidly approaching. Please take a few minutes to check out these race options (and others) and email the group with your thoughts. Feel free to forward this email and invite others.
Would anyone be interested in a lunch event to discuss the options and decide on a race?
PS Congrats to Jason Miller on his 10 hour finish in the Arizona Ironman!
Thursday, April 23, 2009
Moab Xstream 2009 Video
I guess you tube has killed the audio on our Moab Xstream 2009b video (and it isn't nearly as cool without it!). So here it is again in living color and (fingers crossed) with living audio too. AND, pasted below are some of your comments:
Comments from Scott Swallow:
All,
Team "CircumNavigator" had an excellent time on the course this past weekend. We were all first-timers to the race and realized that there are some things we will have to change for next year.
Here are a few of those changes:
1. Arrive on time to the race (the race began for us around 8:25 am) oops!!
2. Keep blown tires to a minimum (we had three in the first 2 hours of riding)
3. Perhaps hauling 4 liters of water is a little excessive
4. Learn how to steer a two man kayak before race day (we are pretty good at going in circles)
5. Save the expense of eating at Pasta Joes until after the race (I threw up twice that night) Who would of thought?
Anyway, we had so much fun and can't hardly wait to do another race. I would be really interested in that 100 mile bike race. I think it is outside of Durango. A good trainer for that could be the White Rim. Any interest?
Comments from Craig Romrell:
Some of my thoughts from the race:
"How did he do that? moment" - watching the solo winner bike up the steep sand section and pass our team within the first hour of the race.
Best part of the race: 275' rappel in 9.8 seconds
Worst part of the race: miles 6-9 of the kayak
What I wish I brought less of: water, food
What I wish I had another of? 8 oz coke, that was some sweet nectar after the run, snickers bars were good too
Worst choice of words by race official: "we've had a fall"
Thoughts of mine (Josh Jensen):
1) I totally agree with the Kayak comment….That DEAD HORSE took a BEATing!
2) I would also add the initial ascent up the canyon was BREATHTAKING….in MANY WAYS!!!
3) SPENCER FINISHED THE RACE….NO QUESTION ABOUT IT!!!!!! (the only difference was we rode a kayak and he rode the ambulance….TEAM WILD MULE CROSSED THE FINISH LINE AS A TEAM!!!
4) I also packed too much food and liquid (BETTER SAFE THAN SORRY RIGHT?)
5) Coke would have been good Craig…..wouldn’t that be considered contraband??? (just like on TREK…right Dave?)
6) As far as the rappel goes…Spencer DROPPED IT LIKE IT’S HOT! (That rope must have been smokin’ at the end of that drop!). A staff member warned that going that fast can lead to a broken ankle...we’re glad he’s ok!
m ,
Comments from Scott Swallow:
All,
Team "CircumNavigator" had an excellent time on the course this past weekend. We were all first-timers to the race and realized that there are some things we will have to change for next year.
Here are a few of those changes:
1. Arrive on time to the race (the race began for us around 8:25 am) oops!!
2. Keep blown tires to a minimum (we had three in the first 2 hours of riding)
3. Perhaps hauling 4 liters of water is a little excessive
4. Learn how to steer a two man kayak before race day (we are pretty good at going in circles)
5. Save the expense of eating at Pasta Joes until after the race (I threw up twice that night) Who would of thought?
Anyway, we had so much fun and can't hardly wait to do another race. I would be really interested in that 100 mile bike race. I think it is outside of Durango. A good trainer for that could be the White Rim. Any interest?
Comments from Craig Romrell:
Some of my thoughts from the race:
"How did he do that? moment" - watching the solo winner bike up the steep sand section and pass our team within the first hour of the race.
Best part of the race: 275' rappel in 9.8 seconds
Worst part of the race: miles 6-9 of the kayak
What I wish I brought less of: water, food
What I wish I had another of? 8 oz coke, that was some sweet nectar after the run, snickers bars were good too
Worst choice of words by race official: "we've had a fall"
Thoughts of mine (Josh Jensen):
1) I totally agree with the Kayak comment….That DEAD HORSE took a BEATing!
2) I would also add the initial ascent up the canyon was BREATHTAKING….in MANY WAYS!!!
3) SPENCER FINISHED THE RACE….NO QUESTION ABOUT IT!!!!!! (the only difference was we rode a kayak and he rode the ambulance….TEAM WILD MULE CROSSED THE FINISH LINE AS A TEAM!!!
4) I also packed too much food and liquid (BETTER SAFE THAN SORRY RIGHT?)
5) Coke would have been good Craig…..wouldn’t that be considered contraband??? (just like on TREK…right Dave?)
6) As far as the rappel goes…Spencer DROPPED IT LIKE IT’S HOT! (That rope must have been smokin’ at the end of that drop!). A staff member warned that going that fast can lead to a broken ankle...we’re glad he’s ok!
m ,
Wednesday, March 25, 2009
GAME ON!!! Moab Adventure XStream Race
Get freaking pumped!!! Pack tomorrow and travel Friday, it is GAME TIME!!
I am excited. Weather.com shows the temperature at a high in the mid 60's and a low in the mid 30's. Great race conditions. The morning start will likely be a little bit cold. Since we don't know what event will be starting the race try to plan some options for clothing in the morning. If we start in the Kayaks, plan to be wearing some warm clothing that you could drop at the end of the Kayak (fleece is good) at your gear box. If we start out biking, you may want to have removable bike sleeves to pull off as you warm up (climbing hills on a bike gets the blood flowing, but barrelling down hill gets you chilled). Bring some options and you can make the call the night before.
Attached is the gear list from the race website. Get your individual gear, but also make sure to review the list with your team to be sure everything is covered on the team items. Below is a list of items to consider bringing. Some of these suggestions may be on the list attached, but some will not be.
Rapelling Gloves - You need a thick pair of leather gloves to protect your hands while you rappel. The rope gets hot and will burn your hands if you don't have this. Last year I think I wore my biking gloves underneath some thick leather garden gloves and that worked fine. You may be carrying the golves, harness, etc... on the run outside of your pack. The last 2 years the rappel and run have been in the exact same location. Both years our team has opted to leave our packs and gear at the bottom of the rappel and then run to the top just carrying our harnesses, golves, a water bottle (1 or 2 to share for the whole team), and running with our helmets ON, since a helmet is mandatory for the rappel (it will help a lot if you fall 300 feet :-).
Shoes for Kayaking (along with extra socks) - Your feet will probably get wet and you don't want to run in wet shoes afterwards. I have worn Keen sandals, others have purchased cheap water sock type shoes. You will need to carry the kayak around 100 yards or more and then enter the water. Something you could run/walk in that can get wet. The extra socks may be needed after the kayak.
Kayak paddle and life jackets. Although the race does provide the kayak, the paddle and life jacket are NOT provided at the race. You can rent these at the UofU Outdoor Rec (that is where we are getting some of ours) or REI (we have used these before too). I think they are both the same essentially. You could also where a water ski lifejacket, but it will be a lot larger and more likely to rub on your arms.
Sunglasses
Biking shorts - I have worn tri-shorts the last couple years and these work great. Biking shorts are a little too much like a diaper when you are running. Whatever is comfortable.
New Gear for this year. Our team is going to try out the concept of connecting our bikes together during the uphill portions of the race. I spoke with a guy who has raced on Team Nike and he says this is something that really helps to even out the varrying paces of the 4 riders on the uphill portions of the race. We will be using retractable dog leashes to teather ourselves temporarily together. We have not completed these devices and have no idea how hard it will be to do this....
Gear boxes - you will need 3 or 4 big tupperware type boxes to leave at a gear drop location. All your drop items are supposed to be in the boxes. It is usually a really good idea to leave some Gatorade or water in your gear box. it is also a good idea to drink a lot on the kayak from a bottle that you can leave behind or throw away after (to keep your liquid supply in your camelback as full as you can for time away from your gear boxes, etc...)
CAMERA - Don't forget to bring at least one camera. Even if it is just for before and after photos. Brian and Craig have, in the past video-taped portions of the rappel. REMEMBER, I really want your photos and comments on the blog xstreamsports.bolgspot.com . It is just fun to have a location to keep track of the memories. The camera will record the physical memories and scars and the journal entry should capture the emotional scars and pride of accomplishment.
In terms of food for the race: I have read that you can only take in about 200 calories per hour while you are racing. You will burn more calories than you can eat during the race. Many racers like to carbo-load in advance and eat like a horse afterwards. Most recommedations I have heard are to start carbo-loading 2 or 3 days in advance. About now is a good time to start. Also, it will also really help to, in the words of Greg Randall, "Drink like a fish for several days before the race" (again that could start today).
In terms of Friday, it is really helpful to check in as early as possible (around 5 or 6 pm) so that you have time to organize your gear and pack your race bags and boxes. This year it looks like they want us to leave our gear box the night before (instead of the morning of like last year).
Let me know if you need any information or help with anything.
IT IS GO TIME!
I am excited. Weather.com shows the temperature at a high in the mid 60's and a low in the mid 30's. Great race conditions. The morning start will likely be a little bit cold. Since we don't know what event will be starting the race try to plan some options for clothing in the morning. If we start in the Kayaks, plan to be wearing some warm clothing that you could drop at the end of the Kayak (fleece is good) at your gear box. If we start out biking, you may want to have removable bike sleeves to pull off as you warm up (climbing hills on a bike gets the blood flowing, but barrelling down hill gets you chilled). Bring some options and you can make the call the night before.
Attached is the gear list from the race website. Get your individual gear, but also make sure to review the list with your team to be sure everything is covered on the team items. Below is a list of items to consider bringing. Some of these suggestions may be on the list attached, but some will not be.
Rapelling Gloves - You need a thick pair of leather gloves to protect your hands while you rappel. The rope gets hot and will burn your hands if you don't have this. Last year I think I wore my biking gloves underneath some thick leather garden gloves and that worked fine. You may be carrying the golves, harness, etc... on the run outside of your pack. The last 2 years the rappel and run have been in the exact same location. Both years our team has opted to leave our packs and gear at the bottom of the rappel and then run to the top just carrying our harnesses, golves, a water bottle (1 or 2 to share for the whole team), and running with our helmets ON, since a helmet is mandatory for the rappel (it will help a lot if you fall 300 feet :-).
Shoes for Kayaking (along with extra socks) - Your feet will probably get wet and you don't want to run in wet shoes afterwards. I have worn Keen sandals, others have purchased cheap water sock type shoes. You will need to carry the kayak around 100 yards or more and then enter the water. Something you could run/walk in that can get wet. The extra socks may be needed after the kayak.
Kayak paddle and life jackets. Although the race does provide the kayak, the paddle and life jacket are NOT provided at the race. You can rent these at the UofU Outdoor Rec (that is where we are getting some of ours) or REI (we have used these before too). I think they are both the same essentially. You could also where a water ski lifejacket, but it will be a lot larger and more likely to rub on your arms.
Sunglasses
Biking shorts - I have worn tri-shorts the last couple years and these work great. Biking shorts are a little too much like a diaper when you are running. Whatever is comfortable.
New Gear for this year. Our team is going to try out the concept of connecting our bikes together during the uphill portions of the race. I spoke with a guy who has raced on Team Nike and he says this is something that really helps to even out the varrying paces of the 4 riders on the uphill portions of the race. We will be using retractable dog leashes to teather ourselves temporarily together. We have not completed these devices and have no idea how hard it will be to do this....
Gear boxes - you will need 3 or 4 big tupperware type boxes to leave at a gear drop location. All your drop items are supposed to be in the boxes. It is usually a really good idea to leave some Gatorade or water in your gear box. it is also a good idea to drink a lot on the kayak from a bottle that you can leave behind or throw away after (to keep your liquid supply in your camelback as full as you can for time away from your gear boxes, etc...)
CAMERA - Don't forget to bring at least one camera. Even if it is just for before and after photos. Brian and Craig have, in the past video-taped portions of the rappel. REMEMBER, I really want your photos and comments on the blog xstreamsports.bolgspot.com . It is just fun to have a location to keep track of the memories. The camera will record the physical memories and scars and the journal entry should capture the emotional scars and pride of accomplishment.
In terms of food for the race: I have read that you can only take in about 200 calories per hour while you are racing. You will burn more calories than you can eat during the race. Many racers like to carbo-load in advance and eat like a horse afterwards. Most recommedations I have heard are to start carbo-loading 2 or 3 days in advance. About now is a good time to start. Also, it will also really help to, in the words of Greg Randall, "Drink like a fish for several days before the race" (again that could start today).
In terms of Friday, it is really helpful to check in as early as possible (around 5 or 6 pm) so that you have time to organize your gear and pack your race bags and boxes. This year it looks like they want us to leave our gear box the night before (instead of the morning of like last year).
Let me know if you need any information or help with anything.
IT IS GO TIME!
Thursday, January 29, 2009
59 days until race
With only 59 days until race day the trash talking is reaching new heights. The new boys from Logan are gunning for first, and Team Die Hard was one peanut butter sandwich out of 2nd place last year. Will your team be on the podium on March 28?
Wednesday, December 10, 2008
Race Update
Ladies and Gentlemen -
First, the race website is now listing the race date as MARCH 28TH. It still says tentative. Craig Romrell is calling to verify, but for now, please leave the March 28th and April 4th OPEN.
We now have the makings for 7 teams. Wow! I never expected that many, but this will be a blast! Because our numbers are growing it is now more important than ever that the team captains coordinate the details of their team needs from now until race day. If you haven't already, please check www.adventurexstream.com for race details, gear requirements, etc...
Now for some important stuff. Seriously, it is.
Registration - Please also have your team ready to register at 9:00AM January 5th.
www.MapMyRun.com - Ryan Ashworth has created a group on MapMyRun.com called Moab Xtreme Teams. I hereby ask Ryan to provide everyone with a couple things. (1) an invitation to the group; (2) a brief overview of the site functionality and benefits.
Training Routes - Craig Romrell has graciously offered to upload some "Routes" to the group site on MapMy Run. It has been suggested that everyone take some time to actually run or bike the routes once they are uploaded. Ryan Ashworth and Craig Romrell will be providing some additional details shortly. The power of this idea is simple: Everyone will run the same route and record their time to the group site. This will act as a training aid and provide inspiration to catch the leaders or at least help teams track one anothers performance in advance of race day. A fun and motivational tool.
Ropes Certification - Ric Bruce has graciously offered to provide the ropes certification training. Ric is and has been with Salt Lake County Search and Rescue for many years. Ric is also a member of one of our racing teams. If you are unable to make it to Ric's class please plan to sign up for a class at Black Diamond or some other gym. I hereby ask Ric to provide the group with a date, place, and time for this training.
Training Groups - I had several people ask me if their are groups of us training together. It sounds like there is interest in getting together to train together. If you are training as a group or would like to please send out emails to the group with details of training times and places.
Next Meeting - Besides Ric's Ropes Training Class, our next meeting is scheduled for Wednesday March 11th at 12:30. Let me know if you have suggestions for the meeting place.
Since we are not meeting again as a complete group till Ric's class, everyone have a happy holiday and coordinate any interim meetings with your team captains AND DON'T FORGET TO REGISTER!
First, the race website is now listing the race date as MARCH 28TH. It still says tentative. Craig Romrell is calling to verify, but for now, please leave the March 28th and April 4th OPEN.
We now have the makings for 7 teams. Wow! I never expected that many, but this will be a blast! Because our numbers are growing it is now more important than ever that the team captains coordinate the details of their team needs from now until race day. If you haven't already, please check www.adventurexstream.com for race details, gear requirements, etc...
Now for some important stuff. Seriously, it is.
Registration - Please also have your team ready to register at 9:00AM January 5th.
www.MapMyRun.com - Ryan Ashworth has created a group on MapMyRun.com called Moab Xtreme Teams. I hereby ask Ryan to provide everyone with a couple things. (1) an invitation to the group; (2) a brief overview of the site functionality and benefits.
Training Routes - Craig Romrell has graciously offered to upload some "Routes" to the group site on MapMy Run. It has been suggested that everyone take some time to actually run or bike the routes once they are uploaded. Ryan Ashworth and Craig Romrell will be providing some additional details shortly. The power of this idea is simple: Everyone will run the same route and record their time to the group site. This will act as a training aid and provide inspiration to catch the leaders or at least help teams track one anothers performance in advance of race day. A fun and motivational tool.
Ropes Certification - Ric Bruce has graciously offered to provide the ropes certification training. Ric is and has been with Salt Lake County Search and Rescue for many years. Ric is also a member of one of our racing teams. If you are unable to make it to Ric's class please plan to sign up for a class at Black Diamond or some other gym. I hereby ask Ric to provide the group with a date, place, and time for this training.
Training Groups - I had several people ask me if their are groups of us training together. It sounds like there is interest in getting together to train together. If you are training as a group or would like to please send out emails to the group with details of training times and places.
Next Meeting - Besides Ric's Ropes Training Class, our next meeting is scheduled for Wednesday March 11th at 12:30. Let me know if you have suggestions for the meeting place.
Since we are not meeting again as a complete group till Ric's class, everyone have a happy holiday and coordinate any interim meetings with your team captains AND DON'T FORGET TO REGISTER!
Monday, December 1, 2008
Moab Adventure XStream 2009 preparations...
The time to register for the 2009 Moab Adventure XStream 12-Hour race is rapidly approaching.
In an effort to finalize our teams and answer any last minute questions, we have scheduled a group lunch appointment for Wednesday December 10th at 12:30. Please plan to attend if at all possible as this will be the last time we will meet as a group before the official registration date, which is January 5th at 9:00AM MST. The race is still scheduled for April 4th, but it is also listed as a "tentative" date still. Hopefully it will not change but keep the Saturday before and after clear if you can...
Due to the size of our group, it will be incumbant upon each team to get themselves registered at 9:00AM on January 5th to ensure space availability. The race only allows for about 300 people so we need our 20 signed up early! Attached is a Word document (doc and docx) outlining the teams as they are presenty organized. Please review the list. Each team has a captain (Greg Randall, Craig Romrell, Ric Bruce, Scott Swallow, and a new addition Rich Coles). The captain's job is to arrange for or delegate all of the details and needs of the team (registration, transportation, hotels, team gear, training, ROPES CERTIFICATION, etc...). In anticipation of our lunch meeting next week each team captain will need to confirm with each racer on their team that they will be at the lunch OR if they can not make it, confirm that they are definately committed to the race. (Also, if your contact info is not complete please email me additional information and I will update the list.)
Finally, it sounds like we have interest from at least 3 or 4 more people who would like to join in the fun and bodily harrasment. With this in mind I have started compiling a list of people for a 5th team.
THIS WILL BE REALLY FUN!!!
Please let me know how many people will be at our lunch and I will call ahead for a reservation. Any suggestions for the restaurant location. Needs to accomodate up to 15 -20 or so of us and not be too noisy (until we get there).
As always, game on! (see post script for interesting information)
Jeremy
P.S. It looks like the race organizers have created a NEW Moab Race for fall of 2009. This is typically when they have done the 3 day expedition race in Moab, but this year they have shortened the duration and made it a 30 hour race. In the past it has been televised.... Something to consider... And last but not certainly least, Jason Miller has officially signed up for the Arizona Ironman for 2009 demonstrating that he is likely the most hard core among us!
In an effort to finalize our teams and answer any last minute questions, we have scheduled a group lunch appointment for Wednesday December 10th at 12:30. Please plan to attend if at all possible as this will be the last time we will meet as a group before the official registration date, which is January 5th at 9:00AM MST. The race is still scheduled for April 4th, but it is also listed as a "tentative" date still. Hopefully it will not change but keep the Saturday before and after clear if you can...
Due to the size of our group, it will be incumbant upon each team to get themselves registered at 9:00AM on January 5th to ensure space availability. The race only allows for about 300 people so we need our 20 signed up early! Attached is a Word document (doc and docx) outlining the teams as they are presenty organized. Please review the list. Each team has a captain (Greg Randall, Craig Romrell, Ric Bruce, Scott Swallow, and a new addition Rich Coles). The captain's job is to arrange for or delegate all of the details and needs of the team (registration, transportation, hotels, team gear, training, ROPES CERTIFICATION, etc...). In anticipation of our lunch meeting next week each team captain will need to confirm with each racer on their team that they will be at the lunch OR if they can not make it, confirm that they are definately committed to the race. (Also, if your contact info is not complete please email me additional information and I will update the list.)
Finally, it sounds like we have interest from at least 3 or 4 more people who would like to join in the fun and bodily harrasment. With this in mind I have started compiling a list of people for a 5th team.
THIS WILL BE REALLY FUN!!!
Please let me know how many people will be at our lunch and I will call ahead for a reservation. Any suggestions for the restaurant location. Needs to accomodate up to 15 -20 or so of us and not be too noisy (until we get there).
As always, game on! (see post script for interesting information)
Jeremy
P.S. It looks like the race organizers have created a NEW Moab Race for fall of 2009. This is typically when they have done the 3 day expedition race in Moab, but this year they have shortened the duration and made it a 30 hour race. In the past it has been televised.... Something to consider... And last but not certainly least, Jason Miller has officially signed up for the Arizona Ironman for 2009 demonstrating that he is likely the most hard core among us!
Friday, October 10, 2008
Sunday, September 14, 2008
Lotoja 08
Had you asked me most any day during the spring and early summer if I would be ready or excited for the Lotoja, my answer, due to a number of different factors, would have been little more than doubtful. Even come late July, after many miles on the bike, my confidence was shaken. However, I cite the following experience as an example of why, with a Team like ours, I could NOT afford NOT to race with you:
shivering, drenched, and thousands of calories deficient, I spent two of the most entertaining hours of my life in a High Uinta outhouse waiting out a storm; two hours that with anyone but Jer and my bros would have been miserably onerous; two hours that made me realize that with a team like ours, you have “100% reason to remember the name”.
On what other team will you find yourself at the front of the pack pulling and pushing the pace 95% of the race course? On what other team will you see Jer take off with quad searing speed in an attempt to “trim the fat”, only to see Jason 10 minutes down the road, single handedly pulling them right back into position behind us? With what other team will you have the chance hear Craig dishing out epithets at the leeches on our tail?
Our team is the real deal, the complete package. Big time Miller time strategy was right on, an inspiration for any support crew and his nutritional genius is fast becoming a tradition unlike any other...leaves you wondering what next? Jer apparently decided he had not had enough extra work in his life with the arrival of beautiful baby Claire, so he decided to bust out a big shot cadence spending double the time as the rest of us pulling at the front of the pack. It is little wonder why his neck went out at the finish when the whole 10 hours 27 minutes of riding time Craig had his head up, always watching, always paying attention, always calling out adjustments to be made and sending his shout outs of motivation. That said, the only thing I had to do was ride. Though I didn’t get the chance to see Wade and Brian much, from what I know of Brian the pace was swift and perseverant, and from what little I know of Wade, there was never a dull moment.
Yes this email is coming a week after the fact, but don’t let that be a reflection of lack of gratitude because our Support Crew was money!!!! As glamorous as it was for you to watch us wolf down hundreds of calories in a matter of seconds, chugging coke, biting into potatoes, and gracing you with our race day scent, you went through a full day of work just so that we could have a good race. This is not, nor meant to be, adequate recognition of your efforts, but Thank You Anne and Nat.
shivering, drenched, and thousands of calories deficient, I spent two of the most entertaining hours of my life in a High Uinta outhouse waiting out a storm; two hours that with anyone but Jer and my bros would have been miserably onerous; two hours that made me realize that with a team like ours, you have “100% reason to remember the name”.
On what other team will you find yourself at the front of the pack pulling and pushing the pace 95% of the race course? On what other team will you see Jer take off with quad searing speed in an attempt to “trim the fat”, only to see Jason 10 minutes down the road, single handedly pulling them right back into position behind us? With what other team will you have the chance hear Craig dishing out epithets at the leeches on our tail?
Our team is the real deal, the complete package. Big time Miller time strategy was right on, an inspiration for any support crew and his nutritional genius is fast becoming a tradition unlike any other...leaves you wondering what next? Jer apparently decided he had not had enough extra work in his life with the arrival of beautiful baby Claire, so he decided to bust out a big shot cadence spending double the time as the rest of us pulling at the front of the pack. It is little wonder why his neck went out at the finish when the whole 10 hours 27 minutes of riding time Craig had his head up, always watching, always paying attention, always calling out adjustments to be made and sending his shout outs of motivation. That said, the only thing I had to do was ride. Though I didn’t get the chance to see Wade and Brian much, from what I know of Brian the pace was swift and perseverant, and from what little I know of Wade, there was never a dull moment.
Yes this email is coming a week after the fact, but don’t let that be a reflection of lack of gratitude because our Support Crew was money!!!! As glamorous as it was for you to watch us wolf down hundreds of calories in a matter of seconds, chugging coke, biting into potatoes, and gracing you with our race day scent, you went through a full day of work just so that we could have a good race. This is not, nor meant to be, adequate recognition of your efforts, but Thank You Anne and Nat.
Wednesday, September 10, 2008
Lotoja 2008
Well I can now say I have experienced what it feels like to bike 206 miles in 10 and a half hours. It was a blast! We had a great team. Jason, Craig, Brian, Evan, Wade, thanks for the good times. And thanks to our incredible support teams, we could not have done it without you!
I only regret puking my guts out all over the side of Jason's truck shortly after the race. I still remember wondering if all the people dining at the outdoor cafe caught a glimpse of my technicolored yawn. I am still a little baffled about what brought on the nausea. Maybe I needed to drink more water or maybe the last 500 yards of pedaling at way beyond my max heart rate just put me under.
What a great race! - Now, I will anxiously await the blog postings from Craig and others with photos and more details (especially the obvious details I have left out)......
I only regret puking my guts out all over the side of Jason's truck shortly after the race. I still remember wondering if all the people dining at the outdoor cafe caught a glimpse of my technicolored yawn. I am still a little baffled about what brought on the nausea. Maybe I needed to drink more water or maybe the last 500 yards of pedaling at way beyond my max heart rate just put me under.
What a great race! - Now, I will anxiously await the blog postings from Craig and others with photos and more details (especially the obvious details I have left out)......
Sunday, September 7, 2008
LOTOJA 9-6-2008
Not unlike many races of its caliber, planning for the Lotoja begins many months in advance. While just riding the 206 miles is admirable in its own right, truly competing within your category and the overall field takes more than just training and commitment to the bike. Perhaps most importantly it takes a strong team that pushes you to stretch your limits beyond what you could accomplish on your own. Our team this year, Teton Veloz, was comprised of Brian Romrell, Evan Romrell, Craig Romrell, Jason Miller, Scott Swallow, Jeremy Jensen and Wade McFarland. Although some on our team were new to road racing they all have a proven track record of being able to "flip the switch" and compete well in other similar endurance events.
The Lotoja this year required teams such as ours to enter the CAT 5 lottery and register in the age division of our youngest rider, the 19-24 series. Fortunately our number was picked and we were granted admission into the race. Although training never goes exactly as planned in the months leading up to the race by the time September 6 rolled around our team was strong and ready to ride.
We couldn't have asked for better weather for the race this year. When our category, CAT 5 (19-24), started at 7:37 am the temperature was in the upper 40's and skies stayed pretty clear throughout the day and it was in the low 70's along much of the race route. From the outset of the race we found our team leading our race pack with very few willing to join the pull rotation. This being the case we didn't push the pace too much from Preston to Logan which cost us in the overall time but kept us in the front of our pack and in control of our own destiny. Admittedly we weren't sorry to see most of our group drop off after the first feed zone and thin out even more over Strawberry Summit leaving 10 or so racers near the lead. Unfortunately Brian and Wade fell victim to one of the slower groups and then fell victim to a group of riders hitting their brakes in front of them which sent Wade's handle bars into the spokes of Brian's rear wheel leaving Wade with some road rash and Brian with a severely bent rim. From Strawberry to Montpelier the rest of us hooked on the back of a terrible "yo-yoing" group that was continuously speeding up and braking. Once in the feed zone at Montpelier our support crew worked marvelously, switching out our water bottles and food and sending us on our way well in front of the yo-yo gang.
From Montpelier we climbed over Geneva Summit then enjoyed the nice downhill reaching speeds over 50 miles an hour. When we got to Highway 89 we once again began pulling a large group that mooched off us until the beginning of the King of the Mountain Stage at the base of the Salt River Pass. The wind was pretty steady at this point as Evan sprinted up the mountain first in our group. We regrouped on the other side of the pass where Jason started to experience some cramping in his legs. At Afton we stopped for some Coke/Dr. Pepper, PB&J's, and red potatoes. From Afton to Alpine the group of freeloaders drafting off of us grew larger and larger. Craig began yelling to the rest of the team "Trim the fat, if these guys aren't going to help us out, let's get rid of them." Heeding this call, Evan, Craig, and Jeremy pulled away from the pack leaving Jason stuck behind a couple of other riders. Jason seeing us pull away went out in front and worked hard to catch up. By so doing, Jason managed to pull the whole pack back up with him and we ended up towing the train all the way into the Alpine feedzone.
After another round of caffeine and carbs we headed up the Snake River canyon, past Lunch Counter and Big Kahuna. We were passing racers the whole way up and many would hop on to our train if they were able. One of the racers in our race pack who we will affectionately nicknamed "hair" began working with us at this point, taking his turn pulling in the rotation. We had seen hair throughout the day and he had once again caught up. As we were nearing the feed zone in the canyon, Jeremy was taking a pull with hair right behind, followed by Evan Jason, Craig and many others in the freeload chain. After Jeremy signaled the end of his rotation and went to the side of the chain, hair hit the gas and started going strong. Evan right on his tale stayed with him but Jason, Craig, and Jeremy were behind and unable to stay in the drafting pocket. We had stayed together for 180 miles and now the four of us were going to see where the chips would fall in the final 20 miles to the finish. Hair slowed down near the feed zone. Evan passed him first, followed by Craig and then Jeremy and Jason. Through the Hoback and closer to Jackson, hair and Craig started riding once again in a small group of riders. Evan was well ahead at this point and had found the only other rider from our race group that was in front of us. Jeremy and Jason worked together until Jason's leg started cramping once again, then all four of us were split up and would be until the finish.
Evan made a deal with his compatriot and with their 15 second rotations they started blazing to the finish, Evan sprinting out at the end for the race group win and automatic entry to next years race. Craig came in fourth place. With 10 miles left, the muscles in his neck went out and he could only stare at the ground in front or sit up and take his hands off of the handle bars. He was not passed in the last 10. Jeremy was fifth place, gutting it out to the finish and leaving it all out on the road. After the finish and on the way into Jackson in the truck, Jeremy left it all on the road once again. ;) Jason finished 7th. When asked about the race Jason was heard to say, "What are we doing?, we're crazy, 206 miles on a bike. I'm all numb!"
Wade came riding in a little while later followed by Brian. Both were in good spirits despite their unlucky accident. Sometimes its tough to get back on the bike after an accident like that, neither competitor tossed in the towel but finished strong.
The Lotoja this year required teams such as ours to enter the CAT 5 lottery and register in the age division of our youngest rider, the 19-24 series. Fortunately our number was picked and we were granted admission into the race. Although training never goes exactly as planned in the months leading up to the race by the time September 6 rolled around our team was strong and ready to ride.
We couldn't have asked for better weather for the race this year. When our category, CAT 5 (19-24), started at 7:37 am the temperature was in the upper 40's and skies stayed pretty clear throughout the day and it was in the low 70's along much of the race route. From the outset of the race we found our team leading our race pack with very few willing to join the pull rotation. This being the case we didn't push the pace too much from Preston to Logan which cost us in the overall time but kept us in the front of our pack and in control of our own destiny. Admittedly we weren't sorry to see most of our group drop off after the first feed zone and thin out even more over Strawberry Summit leaving 10 or so racers near the lead. Unfortunately Brian and Wade fell victim to one of the slower groups and then fell victim to a group of riders hitting their brakes in front of them which sent Wade's handle bars into the spokes of Brian's rear wheel leaving Wade with some road rash and Brian with a severely bent rim. From Strawberry to Montpelier the rest of us hooked on the back of a terrible "yo-yoing" group that was continuously speeding up and braking. Once in the feed zone at Montpelier our support crew worked marvelously, switching out our water bottles and food and sending us on our way well in front of the yo-yo gang.
From Montpelier we climbed over Geneva Summit then enjoyed the nice downhill reaching speeds over 50 miles an hour. When we got to Highway 89 we once again began pulling a large group that mooched off us until the beginning of the King of the Mountain Stage at the base of the Salt River Pass. The wind was pretty steady at this point as Evan sprinted up the mountain first in our group. We regrouped on the other side of the pass where Jason started to experience some cramping in his legs. At Afton we stopped for some Coke/Dr. Pepper, PB&J's, and red potatoes. From Afton to Alpine the group of freeloaders drafting off of us grew larger and larger. Craig began yelling to the rest of the team "Trim the fat, if these guys aren't going to help us out, let's get rid of them." Heeding this call, Evan, Craig, and Jeremy pulled away from the pack leaving Jason stuck behind a couple of other riders. Jason seeing us pull away went out in front and worked hard to catch up. By so doing, Jason managed to pull the whole pack back up with him and we ended up towing the train all the way into the Alpine feedzone.
After another round of caffeine and carbs we headed up the Snake River canyon, past Lunch Counter and Big Kahuna. We were passing racers the whole way up and many would hop on to our train if they were able. One of the racers in our race pack who we will affectionately nicknamed "hair" began working with us at this point, taking his turn pulling in the rotation. We had seen hair throughout the day and he had once again caught up. As we were nearing the feed zone in the canyon, Jeremy was taking a pull with hair right behind, followed by Evan Jason, Craig and many others in the freeload chain. After Jeremy signaled the end of his rotation and went to the side of the chain, hair hit the gas and started going strong. Evan right on his tale stayed with him but Jason, Craig, and Jeremy were behind and unable to stay in the drafting pocket. We had stayed together for 180 miles and now the four of us were going to see where the chips would fall in the final 20 miles to the finish. Hair slowed down near the feed zone. Evan passed him first, followed by Craig and then Jeremy and Jason. Through the Hoback and closer to Jackson, hair and Craig started riding once again in a small group of riders. Evan was well ahead at this point and had found the only other rider from our race group that was in front of us. Jeremy and Jason worked together until Jason's leg started cramping once again, then all four of us were split up and would be until the finish.
Evan made a deal with his compatriot and with their 15 second rotations they started blazing to the finish, Evan sprinting out at the end for the race group win and automatic entry to next years race. Craig came in fourth place. With 10 miles left, the muscles in his neck went out and he could only stare at the ground in front or sit up and take his hands off of the handle bars. He was not passed in the last 10. Jeremy was fifth place, gutting it out to the finish and leaving it all out on the road. After the finish and on the way into Jackson in the truck, Jeremy left it all on the road once again. ;) Jason finished 7th. When asked about the race Jason was heard to say, "What are we doing?, we're crazy, 206 miles on a bike. I'm all numb!"
Wade came riding in a little while later followed by Brian. Both were in good spirits despite their unlucky accident. Sometimes its tough to get back on the bike after an accident like that, neither competitor tossed in the towel but finished strong.
Wednesday, July 16, 2008
22nd Place Overall
The squad ran their hearts out for over 23 hours. Run EMC took 22nd place overall out of 580 teams.
Asics!
Asics!Wasatch Back Relay - Run EMC
In 2007 our fearless team captain Craig Romrell put together a very strong squad. He managed the team to perfection, which allowed for the talent of those around him to shine. Before the race had finished however, it was apparent that our great leader was already thinking about the year to come. Like all great team managers, he was looking to the future and always looking for ways to better the squad. Craig wanted to line up the stars early on so he began to draft those closest two him. In fact, just two rooms down the hall from his quarters resided two talented men ready for the challenge. Both Brian and Evan Romrell responded positively and were poised for the action. After that, Craig moved on to seek others close to him. His sights were now on Jeremy. This stallion that runs with NBA headbands was probably contacted during a casual Sunday dinner at the Romrell household. Jeremy Jensen must have been excited and eager to join the squad because he even 
offered his car for the event. With sacrifices like that Craig knew he had a strong teammate. The team tally had risen to four and Craig went looking for more. Once again Craig expanded his search in hopes of finding more teammates. He didn’t have to go far. Within a two-minute walk from his house, Craig acquired four more runners. Just down Arnett Dr. rested Scott a youthful man eager run in the moon light, around the bend was Randi Olson, a strong marathoner that continually toasts grown men in local marathons, up the street was Burk Hills “Mr. Cross Country” himself and up the road from him was Scott Bernhisel who runs to the top of Mill Creek Canyon on his off days. Quickly the squad number had risen to eight committed runners and Craig did something that most team managers rarely do. Craig decided to outsource runners through Randi and Scott. This was difficult for our team manager because he did not know the runners that would be joining his squad. He was uncertain if the team chemistry would flow properly. With doubts and concerns Craig moved forward with faith and waited for the results. As Scott and Randi both assured him, they came up with four more solid runners. Paige Reese and Stacey Snow made an appearance. Both seasoned marathoners ready for race action. Scott drafted two people from out of state David Thorne a long time runner and cyclist and Adam Thorne his son, who holds several multi-regional X-country titles. Together they completed the squad and team Run EMC was race ready.
Sunday, June 29, 2008
Moab '08 Adventure Race
Those who have completed the Moab XStreme Adventure Race know that it far exceeds your expectations. You just never know what your mind and body are capable of until get out there and face the challenge. It may seem like a nice little ride accross the slick rock, but should you set yourself to the test, you will see that the road through Long's Canyon and over to Gemini Bridges requires you to dig deep in your energy reserves and keep pushing forward despite the loose sand and dry heat. A couple of mashed peanut butter sandwiches, shot blocks, electrolyte packets and liters of water help keep you fueled and lucid during the journey. The kayaks require endurance, patience and some coordinated technique. The repel in the middle of the race was a major bonus - well worth the hard work to get there and back. Three hundred feet (almost) is a great repel whether its your first or one-hundredth. Team Die Hard flew down that thing with style! After I descended first I took a few photos and videos of the rest of the team. Hopefully there is a way of posting videos here. If you want a copy of the videos I can send one to you. I am excited for next year!
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