Coach's post: Teaming up with a great company

I'm proud to announce that Golden Development via myself will now be partnered with Epic Bar, a Texas-based company that makes the best food/protein bar on the market. They make an amazing product, but it's their commitment to the environment that sets them apart and makes us an obvious match for each other.
As all my runners know, liver is king for endurance athletes and Epic actually makes a liver-based bar! 

Image from Epicbar.com

For our athletes this will mean Epic bars at many of our races, and hopefully a new logo on the back of our beloved Hermit singlets! Ironing out the details currently, but this is an exciting opportunity for me as a coach, as well as me as an athlete, and for us as a club.

Coach's Race Report: Christmas Crusade 5k, December 2014

The course:
The draw of this race was that it was on my home mountain, South Table in Golden, but also that it was mostly run on the police race track (for cars, not running), a venue I've fantasized about. It was a loop on the track, an out and back on gravel road with a 250-300 foot hill, then a partial lap on the track to the tape.
The "breakfast" of champions:
KetoCaNa (about 3/4 serving), 2 tsp Now MCT oil, a Vespa Concentrate, a SaltStick, and 100 mg caffeine
In addition to 30'ish ounces of water, I took this around 7:50 for a 9:00 race start. I began my warm up at around 8:30. 

     I needed the warmup to be extra slow and easy. With the moderate training load this week (100 miles) I needed to not only let my leg muscles loosen up, but also allow my metabolic pathways to get burning as well. More fat metabolism seems to mean faster recovery, and it certainly means less oxidative stress.. But I'm not a doctor, just a solo test subject, and there are a LOT of variables. I had 38 miles left for the week and two days left (Saturday and Sunday), so the 5k race would just kick off the weekend of training. -And hopefully not take much out of me.

The voice of KYGO setting us off

      After a 1.5 miles extremely slow, I allowed myself to cruise up to under 6 minutes/mile pace for 200 meters or so and I was ready. I felt pretty solid as I changed into my racing shoes. As I bent over to tie them my nose dripped a little and (surprise!) it was bleeding. Great timing. Must be a little to much sauna training and a little too much dry air. Gotta remember to moisturize your nose holes when training heavy and running in the sauna!

Getting up to speed in the first few moments

     I held it for a moment as Rhino from KYGO (a local radio station) got us up to the line. After I got a little lead I spewed a bloody mass out and was pretty much better. The first mile around the track went smooth and I felt stable at the pace, 5:20 almost exactly.
     The second mile lead us onto gravel road with a slight uphill before a quarter'ish mile downhill, a tight 180 degree turnaround (on gravel still!), before heading up the hill. About 20 meters into the uphill I hit the second mile: 5:21. Still in good shape but I'd have to hope this hill didn't hurt as bad as I figured it would.
     Trying to stay smooth and not fry my legs too early, I averaged 7:12 for the uphill portion. "Ok, now I just have to kick it down to... like 4 (min/mile) flat for the last half mile.." I was still hopeful I'd get in under 17, but could tell my legs weren't fresh as I tried to kick a bit entering the track again. In the end I just wanted to go fast enough to get the last full mile in under 6:00, and I did: 5:55. Not what I would've liked exactly.
     Still, a win is a win, and running alone can be difficult, especially during a hard training week. The RD (Race Director) got cards printed out within a few minutes of each finish, with our times on them: 17:09 -5:31 average. "At Mad City I only have to go 7:04 average, so that's plenty fast without any speedwork." So overall I'm content, but my PR isn't that much faster than that, so it definitely means I need a flat, fast 5k or two to target in the next few months.

Happy Hermit!

Coach's Post: Boulder 50k Race Report, October 2014

I feel like a lot of coaches either didn't quite make it themselves or made it and only coach in retirement. It is obviously a balancing act to maintain focus on my athletes while still leaving the energy for my own running, but I wouldn't have it any other way. I think I'm deep enough in my personal process of improvement that my athletes can pick up on it, and with any luck, begin to see their own path to success.



A quick post about the Boulder 50k:
The course was about a 5k out and back, followed by four 7.14 mile out and backs, all at Boulder Reservoir. The opening/closing mile'ish of each lap was on road, with the rest gravel and dirt. While not hilly by Colorado standards, the course was rolling for sure.

A light "breakfast" of a Vespa Concentrate, a SaltStick, and a little caffeine (part of a pill), was all I'd need after some natural "Cocao Crispies" after dinner the night before. -All the energy I needed was already sitting in my liver. That's the beauty of strategic carbohydrate use and it didn't let me down.

The opening mile of the race startled me, feeling myself separate from the pack instantly was unexpected. From the first half mile I was checking my watch and just settling into my own pace, hitting 6:50 mile after mile. The carbs the night before had me just a little foggy. I also absolutely hate mornings, so I had no plans of enjoying the first third of the race. Mile 5 was a 6:56, and would be my slowest all day. So I was alone way out front and just relaxed, felt my form, and watched my pace like a hawk: 6:50 after 6:50 for the first 10 miles. It's worth noting quick that my One2 ("one squared") was the perfect shoe for the day: I actually tried four different options on a treadmill at race pace before settling on them and they're definitely my favorite shoe for this kind of race. They just sing at 6:30-7 flat pace.
Around the half marathon point, about 1:29 of running, I got a good boost as the sun broke through the clouds for a few minutes. I had also taken a little more caffeine and my first VFuel and was finally mentally prepared to run this race against myself.
Coming through the start/finish for the third time (around mile 17), Sabrina was there with a new bottle and a Maple Bacon VFuel. I was feeling even better, with (I'm guessing) the ketones flowing and my liver dumping out sugar. This was the pivot lap, the last one before the last one. For the first time I allowed myself to soak in the venue; the Flatirons, the clouds, the other runners, the fact that in a another life I was a high school student in Illinois with a desire to run further than a 5k cross country race, and it was all almost too much for me. Here, winning a 50k in the mecca of ultra running, there was nothing more to my life and I wanted nothing else. The gratefulness I feel while racing is stronger than any emotion I've ever felt. I had a few faster miles here getting close to marathon pace, under 6:40, before reeling it back in before the last lap.
In any multi loop course, the last lap always feels the best: "last time up this hill," "last time over this muddy section." Plus I could finally let the cat out of the bag and run some faster miles without having to save anything.
6:41-6:17-5:51-done.
My legs responded as if they were simply warmed up by the first marathon of running.
3:28. Off the roads and at altitude. Not bad considering I can slow down 20 seconds per mile in April and still qualify into the pool for Team USA for 100k.

The reason I race is to find out how far I can push myself. At least that's what I tell myself. In those moments of purified power, a win means nothing. Your time means nothing. Even your limits being redefined means nothing. All that matters is the movement and the moment. The act of running has intrinsic value, meaning that even without health benefits it is still valuable. When you realize this during a race your speed is limitless and you feel nothing but joy.
Another race in the books.

G. Anthony

Brighton Turkey Trot 5K, Coach's Race Report

The course:
The City of Brighton claims to have the "flattest and fastest" 5k in Colorado. It's certainly the flattest I've run in the state, but the amount of turns slowed it down a little. Still, it was about as fast as you could ask for.

Breakfast, just over 1.5 hours before start:
1 teaspoon MCT oil,  1Vespa Concentrate, and a little later took about 120mg caffeine and a SaltStick.
As always, I drank a liter'ish of water first thing upon waking.

After about 1.5 miles easy warm up and a trip to the bathroom, we all had our new Hermit singlets on and were ready to head over to the start line. The RD (race director) said they had 1200 people in the race and it felt like it. All of us were right up front, and I reminded all of them that EVERYONE is going to start too fast and don't get pulled in for the first half mile or so. It turned out to be as true as ever.

I fell into 5:20-:35 effort easier than expected given the state of my body, not enough recent training and too much recent racing -and at longer, slower races. I was somewhere around 10th around a 1/4 mile in, but quickly was in 6th or 7th. The two guys way out front would either blow up and come back to me, or run very fast times. The latter surprisingly happened.

The first mile went by almost instantly. I was in 6th place around the mile marker, but quickly reeled in and passed the obvious crossfit'er in front of me to take over 5th. Without accelerating at all, I made up the 15-20 meter gap on 4th and 3rd place and breezed past before the 2nd mile mark.

The last mile I was alone and finally remembered why 5k's are so tough. I meant to wear a watch so I could've at least raced myself, but even another 15 seconds off my time wouldn't have changed my place or my lack of PR. Stale is stale, but I'm certainly overdue for a PR based on my last couple 5k's. Fresh, sharp legs and some more optimal recent training and I'd put myself around a 16:30 or so. Plus sea level wouldn't hurt.

17:07 for third place isn't bad considering how I just threw this one in last minute and am pretty stale after a long season. Running the last mile alone and without a watch didn't help either but the two guys that went 1st and 2nd were over a minute ahead, so it's hard to say it would have mattered.
I ended up being the only Hermit not leaving with a PR, which I can handle. I'm so proud of these guys. A couple of them are drafting posts about this one as well, coming soon.

G. Anthony

Competitive Youth Running in Golden, CO

This is the site of Golden Development, a youth running team in Golden, CO. We will have each member of our team posting occasionally with race reports and more.
In the past few years professional trail running, ultra running, and mountain running have become viable options for runners. To address these new opportunities for runners, we've made a team with the intent of training some of the future trail/mountain/ultra stars, offering them guidance and coaching along with exposure to age-appropriate versions of the races they may choose to compete in later in their running careers. Many runners in the generation coming up (9-15 year olds) will be interested in these previously fringe versions of the sport of running. We're here to make sure they have the tools to make it work for them: how to plan your training over the years, how to pay for college if you decide you don't want to run track or if a 6-8k cross country course doesn't do it for you, as well as becoming aware of just how many kinds of races are out there and finding their favorite.
Only by giving these young guys and ladies the tools it takes to make running work for them and exposing them early (but not too early when relevant) to the type of running they'll love most, can we set up this generation of runners to succeed on the new stage of running.

See you out there,
G. Anthony