Iraqi White River 50 Mile Race Report/Weekly Summary 9/19-9/25

Race Report: Iraqi White River 50 Mile 

First off... THANK YOU: Dave Mackey for you last minute donation for the race!  Matt Lowe thank you.  Matt donated $250 to the Wounded Warrior Project. 

SSG Matt Spady, SPC Liam Kelly and SPC Jason Driscoll, your support and friendship was and is priceless.  Thank you. 

-Thank you Dave Mackey for your donation

-Thank you Matt Lowe for your unbelievable donation to the Wounded Warrior Project

-Thank you Gabriel Rodriguez & Under Armour for your generous donation to the troops out here!

-Thank you Fleet Feet Boulder Colorado for your support and donation!

-Thank you Marcus Allen Massage Therapy for your support, encouragement and getting me interviews with Runners World & Trail Runner!

-Thank you Levi Severson & Brian Dumm for your support and encouragement!

-And thank you Maggie Schlarb for all of your endless support, encouragement and love!

-Thank you for spreading the word and encouragement:

Lyle Weese

Jeremy Wolf

Ken Coop

Emily Thompson LaGiglia

Chris Zepeda

Krissy Moehl, 1st Endurance

LTC Fred Straka

OK.... a long overdue race report:  I did not finish.  For the first time in my life (pretty sure) I quit a race.   

After a month, I have certainly had time to figure out what the heck happened.

My life for two months leading up to the race consisted of: get up, run, eat, work, eat, work, run, eat, talk to Maggie and Felix, bed.  I put my heart into this schedule... maybe a little too much.  My training built up to 100 mile weeks with 2 hard workouts (hills and speed) a long run and 10,000 feet of climbing.  I peaked, or "burned out" in the training phase.  My two week taper consisted of me being tired and flat and finally race day came and I didn't have it. 

On my first 10 mile leg with 5,000ft of climbing on the treadmill (at midnight) I realized right away I was tired and the legs were heavy.  I did my best to ignore my body's messages.  By the time I hit 10 miles I was around 80% spent.  My split of 1:27 was right on pace to get under 6:44 (Uli's time).  With the help of SSG Spady, SPC Kelly and Driscoll, I was optimistic.  These guys were staying up all night for ME, I didn't want to let THEM down or all the other people who were supporting me. 

I was optimistic and pushed on to see if some flat faster running on my second dirt and sand leg of 15 miles would snap me out of it.  Running out in the desert at 1:30am was a unique experience.  I saw a scorpion and nearly stepped on it, I saw cats, foxes and some random people out and about.  It was actually not a comfortable experience.  I was hitting pace, faster than pace (running a bit scared) actually with sub 7:30 miles, but I could tell it was not to be.  I felt like I should be on the last leg, not the 2nd of 4.  I decided I'd wait until my pace dropped slower than 8 minute miles before I would accept my fate.  I slowed a bit but, didn't go over 8 minute miles.  Things were getting worse by the mile, but at this point I decided my new goal would be to at least run half the race.  The last 4 miles felt like I was crawling and the pace slowed significantly, but I managed a 1:55 split for the 15 mile loop.  

At 25 miles I quit.  It sucked.  I hated telling the guys that I was quitting.  I felt awkward and defeated.  I never want to feel that way.  

My total time was 3:22 which is exactly pace for Ulis time.  There was no way I could have climbed 5,000ft for 10 miles on the treadmill faster than 12 minute miles and that is being very optimistic. 

I took a couple days off and then ran easy 4-7 mile runs the next week.  Until about 8 days ago I have been both mentally and physically down and out with my running.  8 minute mile easy runs for 5-9 miles were tiring and I didn't feel like doing them.  This was troublesome for my spirit.  Funny how this last month has been so much more difficult than a month full of 100 mile weeks. 

Well that is over.  Lessons learned.  Stronger and better.

Last Sunday, the Air Force's birthday, I ran a 35 minute 10K tempo out of the blue (nice pun).  Since Sunday, I've enjoyed running.  I can run through the fields for an easy 9 miles at 7 something pace and feel great... thank God.    

My focus is set on my December return.  This deployment has been a lot like an ultra... there have been slow long parts where I felt it would never end, other sections where time flew and even sections I really enjoyed.  I can't wait to be back with Maggie and Felix and our way of life.  I've got my sights set on returning to the states and nailing a good race.        

Summary for the last week:

Sunday- AM 10 miles, 10K tempo (35:27)

Monday- AM 9.3 miles easy 

Tuesday- AM 15 mile longer run

Wednesday- AM 9 miles easy

Thursday- AM 9.5 miles with 7 X 1 minute speed, 2 minutes jog recovery

                    PM 4 miles on treadmill with 1,250ft of climbing

Friday- AM 9.1 miles easy

Saturday- AM 4.3 miles easy

                   PM 4.3 miles easy

Sunday- AM 17.3 mile long run with 3 miles on the treadmill (1.5M 5.5% climb, 1.5M -3% downhill)

Summary:

81.8 Miles

1,650ft of climbing 

Race Update and Weekly Summary for 8/15 - 8/21

Iraqi Goat Skin Art

-UPDATE ON IRAQI WHITE RIVE 50 MILE-

Product & Support: 

-Thank you Gabriel Rodriguez & Under Armour for your generous donation to the troops out here!
-Thank you Fleet Feet Boulder Colorado for you support and donation!
-Thank you Marcus Allen Massage Therapy for your support, encouragement and getting me interviews with Runners World & Trail Runner!
-Thank you Levi Severson & Brian Dumm for your support and encouragement!
-And thank you Maggie Schlarb for all of your endless support, encouragement and love!

-Thank you for spreading the word and encouragement:

Lyle Weese
Jeremy Wolf
Ken Coop
Emily Thompson LaGiglia
Chris Zepeda
Krissy Moehl, 1st Endurance



More information on the race, how to support, etc... at the bottom of this post

Bradley

-Weekly Summary For 8/15 - 8/21- 25% Taper Week


Monday-
AM 1:00, 7.4M, 123Av Hr;
Felt nice to run a little shorter. Av Hr was 123!
PM :30, 4M, 1,050Ft;
Afternoon Treadmill



Tuesday-

AM :56, 7.5M, 700Ft;
Decided to sleep in.  Ran on treadmill. 

PM :30, 4M, 844Ft;
Afternoon treadmill.

Wednesday-
AM 1:00, 7.55M, 130Av Hr; 
Easy morning run.


PM :28, 4M;
Tired this afternoon, so I did a flat treadmill run instead of the regular climb.
Thursday-
AM 1:02, 8.3M, 1,000Ft, 149Av Hr; 
Woke up well rested and felt good during my warm up and general mobility drills. Today I did 11 intervals vice the standard 15 as I am tapering for the big race just 9 days out. Ran an average split on the hill repeats of 1:12, 1:13. The first and last interval was 1:09 and after rolling my ankle on the 8th interval (had to take a minute and walk it off too) I ran a 1:16.

At the half point check (8) for the regular 15 interval day, I was 20 seconds faster than ever. My heart rate average was lower this week as well. Things are shaping up well!
PM :30, 4M, 1,050Ft; 149Av Hr;
Regular 4 mile treadmill run, 1K of climbing.


Friday-
AM 1:00, 7.41M, 126Av Hr;
Cooler weather (high 80s) felt great this morning. Nice easy run with a low heart rate


PM :22, 3M, 400Ft, 132Av Hr; 
Easy 3 at 2.5% grade 400ft climbing
Saturday- 
AM 2:22, 18.38M, 1,700Ft,146/136Av Hr; 
"Slept in" until 4am for this long run. Did 4 miles on the treadmill at 8% grade for 1,700ft of climbing at around 8:15-8:20 pace with an average heart rate of 146. I am confident I can hammer out 8:20 pace at 9.5% for two 10 mile sessions for the race.
Headed outside and did a 14.35 mile loop around base. Felt good, but thought my watch was broken as I felt as if I was running faster than it said for the first few miles. Heart rate was at an average of 136, average pace of 7:35 for the loop, which I'm happy with. I am confident I can run 7:40 pace for the two 15 mile loops next week.

Sunday-
AM 1:23; 10.16M, 130Av Hr; 
Scoped out half my route for the first 15 mile portion of my race this morning. Felt good.

Picture I took last winter while on a long run in Laramie WY

This week went pretty much as I hoped.  I wanted to reduce my mileage from last week's 111 by around 25%, which I did.  What I didn't plan on was getting as much climbing as I did and having such a good workout at the Pit after last week's tiring week.  I did decide to skip speed and just do one focused workout.  
As normal, I feel a bit tired and off when I taper and I attribute this to the body finally recovering and rebuilding after working so hard for weeks and months before.  Sleeping well, feeling well and confidence is building about my race in 6 days.  The race, splits, fear and confidence about running all occupies my mind more and more.  
The support for the race has been awesome and will make the difference.  The donations, support and encouragement has been awesome.  Marcus has really gone out of his way to get running publications like Trail Runner and Running World involved. Levi has been a real enabler with our "virtual training partnership" his emails and even letters.  Finally, my wife is amazing... she has done the little things to keep me going and smiling, she is the best.  I'm ready to meet my goal of running under 6:49 (Uli's winning time from this year's White River 50) 

WEEKLY TOTALS:
85.7 Miles
6,744 Feet Climbed
11:03 Total Time Running

IRAQI WHITE RIVER 50 MILE 

On Saturday the 27th of August I am going to run a 50 Mile race in Iraq.  
The "course" will be based off the White River 50 Mile that took place on the 12th of June in Washington.  I hope to get in a good race and remind people of the sacrifices US Service Members are still making daily for our country. 

This is how the race will go down:
-12:00AM Iraqi Time/3:00PM Mountain Time Start
-10 Miles on a treadmill set at 9.5% grade for a total of just over 5,000 feet of climbing
-a 15 mile loop on the dirt and sand of Iraq
-another 10 Miles on the treadmill at a grade of 9.5% for 5,000 feet of climbing
-a second 15 mile loop on the dirt and sand 

 My goals and purpose in running the Iraqi White River 50 Mile:

-Get a 50 Mile race with 10,000ft of climbing under the belt this summer while in Iraqi

-Run faster than the winner, Uli 6:49, at The 2011 White River 50M
-See if I can help support troops/veterans or at least remind people of the sacrifices US service members are making for our country today

-SUPPORT-       What YOU can do!!

-If you, your sponsor, or company would like to send Air Force and/or Army Enlisted troops deployed here in Iraq fitness product, contact me and I'll give you my APO address in Iraq.  It is no more expensive shipping to an APO than shipping elsewhere in the US!
-Spread the word about the race/cause to other runners who might be interested in supporting the troops
-Donate to "Wounded Warrior Project" http://www.woundedwarriorproject.org/ , mention the race and feel free to post on my blog that you donated

Iraqi White River 50 Mile & Weekly Summary 8/8 - 8/14

IRAQI WHITE RIVER 50 MILE 

On Saturday the 27th of August I am going to run a 50 Mile race in Iraq.  
The "course" will be based off the White River 50 Mile that took place on the 12th of June in Washington.  I hope to get in a good race and remind people of the sacrifices US Service Members are still making daily for our country. 

This is how the race will go down:
-12:00AM Iraqi Time/3:00PM Mountain Time Start
-10 Miles on a treadmill set at 9.5% grade for a total of just over 5,000 feet of climbing
-a 15 mile loop on the dirt and sand of Iraq
-another 10 Miles on the treadmill at a grade of 9.5% for 5,000 feet of climbing
-a second 15 mile loop on the dirt and sand 

 My goals and purpose in running the Iraqi White River 50 Mile:

-Get a 50 Mile race with 10K of climbing under the belt this summer while in Iraqi

-Run faster than the winner, Uli 6:49, at The 2011 White River 50M
-See if I can help support troops/veterans or at least remind people of the sacrifices US service members are making for our country today

-SUPPORT-       What YOU can do!!

-If you, your sponsor, or company would like to send Air Force and/or Army Enlisted troops deployed here in Iraq fitness product, contact me and I'll give you my APO address in Iraq.  It is no more expensive shipping to an APO than shipping elsewhere in the US!
-Spread the word about the race/cause to other runners who might be interested in supporting the troops
-Donate to "Wounded Warrior Project" http://www.woundedwarriorproject.org/ , mention the race and feel free to post on my blog that you donated



-Weekly Summary For 8/8 - 8/14-

Monday-
AM 1:15, 9.46M, 139Av Hr;
Didn't sleep well last night and decided to risk running at 6:15 vice 5:15... It wasn't that hot, but the last two and a half miles were into a 20mph headwind. Still tired, heart rate a bit high too.

PM :30, 4M, 1,050Ft, 147Av Hr;
One of my more tired days. First mile and a half went fast on the Treadmill then I had an epic battle fighting off a #2. There are no bathrooms at the gym. Usually I lose these battles and have to stop, but for once I managed to finish the run.

Tuesday- Fastest Speed Yet!
AM 1:34, 12.23M, 145Av Hr;
Had a decent night of sleep, but the wind was up so I decided to run my quarter mile repeats on the roads around my new residence.

The first 4 repeats were on the dirt and gravel roads, but the last 8 were on the pavement with the recovery jog on the dirt. The wind was around 12-20 mph. Most, with the exception of the second interval, was with the wind at my back.

Splits:

1) 4:57 on a gravel road
2) 4:59 into the wind on pavement
3) 4:53 on dirt
4) 4:47 on dirt mostly
5) 4:44 pavement for the remainder of W/O
6) 4:50
7) 4:45
8) 4:38
9) 4:37
10) 4:32
11) 4:22
12) 4:23

Average pace was 4:42 or 70 second quarters. Last two were 65s!

This was a good way to finish my speed training sessions: nice and fast. I certainly know I have re-developed my speed. I think it is essential to have a dedicated speed workout once a week for around 6 weeks every 6 months or so. 


PM :30, 4M, 1,050Ft;
Afternoon on the treadmill.

Wednesday-
AM 1:19, 9.49M, 125Av Hr; 
The recovery run after my fastest speed workout of the year... VERY slow.
Only ran one mile under 8 min pace, but the heart rate was the lowest it has been too, 125 average.  Hope the legs recover for tomorrows work at the Pit.


PM :30, 4M, 1,050Ft;
Regular afternoon treadmill run.

Thursday-PR AT THE PIT!
AM 1:11, 9.1M, 1,450Ft, 154Av Hr; 
Screwed up my alarm this morning, drove over to my start point a little late.  Started at around 5:30am. Felt pretty good on the warm up and general mobility... a little nervous and anxious as I ultimately wanted to finish this last focus week with my best performance at both my speed workout (done!) and at the Pit. Being that I have been exhausted for the last 3 days, I didn't know how it would turn out.

Things started well with a 1:12 and I managed to maintain splits under 1:15 out and pretty much under 1:30 back, but it was no cake walk. At the half point I checked my watch and I was nearly 30 seconds ahead of last weeks times, but I was having to give a lot to keep things fast.

I managed to hold on and ran my last two intervals in 1:12 and a record 1:08 to finish with a new overall best of 38:47 for the workout... 16 seconds faster than my best time at The Pit. My average HR was 154 this week vs 150 last week, 171 last week for max, 175 max this week... I worked for the PR.

It felt great to kill this workout.   

PM :30, 4M, 1,050Ft;
Felt good on my afternoon run.


Friday-
AM 1:14, 9.44M, 131Av Hr;
Slow recovery run with a low heart rate.

PM :30, 4M, 1,050Ft, 150Av Hr; 
This afternoon's run was a little more challenging than normal with a AV HR of 150.

Saturday- The 10M Diving Board and Longest Long Run
AM 3:33, 27.9M, 3,086Ft, 145Av Hr; 
Sleep was not great. Woke up confused a few times thinking I slept in and wouldn't be able to get in my long run. I also had a horrible dream about missing the pool and landing on the cement when I jumped off the 10 meter high dive. Both my ankles were broken, but I was OK. My parents then took me to check out apartments where I crawled around with my legs broken. Wow.

Got up at 3:30am and headed over to the USACE mini-gym where I set up my laptop and ran 7:30 pace at 6.5% grade for 9 miles and 3,086 feet of climbing. I enjoyed listening to music from my laptop and skyping with my wife. I decided to take off my shirt as no one was in the gym. My sweat was overwhelming... it got my laptop wet and eventual soaked my shoes like I had crossed a creek, good simulation!

I headed out for the sunrise and just short of 19 miles. Once again, I meant to run a bit shorter on the loop, but miscalculated. My legs were heavy, slow and stiff, but I managed to keep the pace around 7:30. The last 3 or 4 miles I was really hurting, I was feeling the last two workouts and the big mileage. Looking forward to a nice taper to the Iraqi White River 50 Mile. I wore the compression sleeves the rest of the day to help recover.

Drank 2 servings of EFS lemon lime with 30OZ of water on my treadmill portion of the run. Drank about 60 oz of water with 4oz of EFS Liquid Shot Berry on the trail loop. Finished with the daily Ultragen; you can't imagine how good it tastes after running a long run in August in Iraq.


Sunday- Efficiency
AM 1:17; 4.46M, 126Av Hr; 
I felt different this morning running. The legs began stiff, but a few miles into it I felt no one muscle or area that was particularly un-happy... after such a long run yesterday and epic week?  HR was at 126.  My body is really adapting.  Time to put the body to the test.

PM :30, 4M, 525Ft, 133 Av Hr;
A little afternoon jog on the Treadmill at 2.5% grade.

WEEKLY TOTALS:
111 Miles
10,311 Feet Climbed
14:23 Total Time Running 


I'm ready for a solid 50 mile!

 

Weekly Summary 8/1- 8/7 & Support the Troops Via The Iraqi White River 50 Mile

1920s Italian Tankette

Monday-
AM 1:11; 9.38M, 137Av Hr;
Felt good this morning. Sub 9 on the first mile and by the end of the run I was down to 7 pace. A couple beets per minute fast on the HR, but overall, I can tell my fitness is coming along.


PM :30; 4M, 1,050Ft, 145Av Hr;
Was tired from lack of sleep Sunday night.

Tuesday-Super Speed
AM 1:33, 12.63M, 148Av Hr;
Woke up this morning well rested and with morning temps a few degrees lower than the last two days (92 vs 97 or 98).
I was excited to do this workout.

The wind, unfortunately, was a bit up this morning, maybe 10mph.

12 X 400 meter repeats with a .37M jog recovery across the desert fields. 2 mile warm up, general mobility drills, 2.5 mile cool down.

Here are my splits (pace for the 400 meter intervals):

1) 5:20
2) 5:07
3) 5:00
4) 5:05
5) 5:08
6) 4:57
7) 4:35
8) 4:42
9) 4:48
10) 4:40
11) 4:43
12) 4:40

Average Pace: 4:53
Avg Hr was 149 (with cool down), 178 max.

I felt pretty good on the way out, but the wind was challenging. Felt really good on the way back, the best I've felt on the 4 speed workouts. The last two were pretty much all out. Great day!

PM :30, 4M, 1,050Ft,
Felt better than I expected after my morning speed. 

Wednesday
AM 1:17, 9.37M, 128Av Hr
Certainly flat from yesterday's good speed session. Effort was super easy, but things went slow due to legs... my heart rate reflects this.

PM :30, 4M, 1,050Ft, 146Av Hr
I moved to a new place and used the other gym today. Good news, the treadmills are in the middle of the gym and the gym is packed, thus entertaining. Bad thing, the treadmill I used was old. I think the % grade may be different as I was dying on 5%...

Thursday-New Best Pit Record

AM 1:13, 9M, 1,425Ft, 150Av Hr
Poor night of sleep in my new CHU. Contemplated going back to sleep, even stopped just after a I began my warm-up and thought of not doing the workout...

Good thing was that it was in the lower 80s for the first time in weeks this morning, so I went for it. Felt OK after doing general mobility.

Despite the rough start, today I fount that next gear at The Pit today!

I felt strong on every repeat, running between 1:11 to 1:17 on each interval for a total time and best of 39:03.
Things are coming along.



PM :30, 4M, 1,050Ft
Found out the Treadmill I used yesterday is totally screwed up. I ran on a different treadmill and today's run went well and I felt great.

Friday-
AM 1:15, 9.79M, 134Av Hr
My first run from my new room. Did my regular loop backwards with a modification on start/finish. Felt pretty good, windy a bit but cooler than the last few weeks.

Forgot I usually do 11M today with 2 on the treadmill... just decided to run extra this afternoon.

PM :24, 3.2M, 845Ft

Great first run in the small gym located right next to my room. I am very happy to have found this magical spot... very nice Nautilus treadmill, AC right behind the treadmill, bathroom just feet away, combo lock on the door that only the few residents around me have, a fridge just a few feet away too and finally... an outlet for my laptop :)

This location will be where I do my treadmill running for my Iraqi White River 50.


Saturday-Long Run with Skype

AM 3:06, 25.27M, 2,566Ft, 146Av Hr

Essentials: EFS and Ultragen by 1st Endurance

I woke up at 3am having dreams about the morning long run... a little anxious I suupose.
I used the mini gym which is a stone's throw from my room. I set up my netbook, listened to Pandora and talked to my wife Maggie and son Felix WHILE I ran on the treadmill. I also used the toilette located right next to the treadmill and stored my Nathan water pack in the mini fridge right behind the treadmill. The mini gym is really just a converted trailer, but it is absolutely awesome for my situation.

Did 8.1 miles at 7:30 pace, 6% grade, 2,566ft of climbing. I drank 32oz of EFS lemon lime drink.

Went outside and rolled the dice on figuring out a 16 mile loop from my new location. Obviously it is the same area, but still I wasn't sure how the loop would work for mileage as I ended up running a bit further, 17.17M.

Felt pretty good on the treadmill, average heart rate was only 147 for the 8 miles with 2,566ft of climbing (6%).

Once out running the loop, the legs were a bit flat/tired and I thought it might be a slower run that the last few long runs. Low and behold, things turned out better than I thought they would and I kept a good pace.

Here are my splits:
1-8) 7:30
9) 7:48
10) 7:38
11) 7:35
12) 7:30
13) 7:47
14) 7:21
15) 7:15
16) 7:23
17) 7:06
18) 7:04
19) 6:59
20) 7:00
21) 7:10
22) 7:14
23) 7:21
24) 7:28
25) 7:30

Average Pace: 7:24

The last couple miles were rough and, again, I ran out of water a little over a mile out. I drank 82oz of water during this run, 2 servings of EFS lemon lime, 3.5 servings of EFS liquid shot berry.

Sunday-
AM 1:22, 11.23M, 633Ft
Woke up to a sandstorm. Joined the guys headed to the gym for a spin class and ran 11.23 miles on the treadmill.

Did a 20 minute warmup then 2 miles at 6% grade for 633ft of climbing at 7:30 pace followed by 15 minutes of 6:45 pace at a -3% grade to work the downhill running muscles, then the rest of the run at just under 7 pace.



-Weekly Summary and Iraqi White River 50 Mile Update-

My running came together this week.  I managed to have a successful speed workout Tuesday, hill repeat workout Thursday, a good long run with 2.5K of climbing at a good pace and distance and lastly the weekly totals representative of a solid week of ultra training.  The plan from here is to get one more solid week of training followed by a week and a half taper before "The Iraqi  White River 50 Mile".

Every season of every year is dynamically different and as I mentioned last week, my last year has been all over the map.  While I have a hard time comparing it to the last few seasons, I feel I have managed to get in shape, for this regiment and now it is time to test myself.

Mileage: 106
Feet Climbed: 9,669
Time Running: 13:21

THE IRAQI WHITE RIVER 50 MILE

The Iraqi White River 50 Mile will be Saturday the 27th of August!
I challenge all to support The Iraqi White River 50 by supporting the troops: Army and Air Force Enlisted or Iraqi Cadets at the Iraqi Air Force Academy here at Tikrit Iraq.   Let me know if you, or your organization  will help support.

"Supporting" can be all sorts of things:

-posting the race on your blog, facebook, twitter, website, etc...
-sending running product/stuff to give to enlisted Airmen, Army or Iraqi Air Force Cadets
-a skype call while I run the 20 mile treadmill portion of the race
-money donation to an organization supporting wounded warriors or veterans in need
-whatever you want



I'll make a post this week with more details on the race and opportunities to support.


LCD Soundsystem is one of my favorites.  James Murphy kept me going strong 4am Saturday morning.

Weekly Summary 7/25 through 7/31

M1s  These guys can move... and will run you over

-A New Job and A New Focus for Training-

This week I started a new job where I work pretty much exclusively with Army Soldiers.  My job is to make sure that the new entity moving on base has the supplies they need.  More specifically, I'm working with communication, power and force protection equipment.  The team of soldiers I am working with and for are awesome.  I have learned more in one week about the Army than I have since I have been in the military.  The work is tangible, it is working directly with people daily and we are getting things done.  Needless to say, I'm enjoying the new job and it's challenges.  I'll cover the changes with regards to running at the end of this post.

Monday-
AM 1:09; 9.1M, 138Av Hr;
Slept poorly last night due to napping too long Sunday and a little anxiety about working with the army this week.

Felt good on the run. The bottom of my foot was sore yesterday possibly from being bruised on some rocks during my long run Saturday. Great news was that it felt better today. Would hate to have to deal with an injury right now.

1:09 is the fastest I've done my morning 9 mile loop, I believe! 

PM:30, 4M, 138Av Hr, 1,050Ft;
My afternoon treadmill run at 5.5% grade. My foot was bothering me again and I was feeling tired. 

All day Tuesday and on and off Wednesday

Tuesday-
AM  As has been the case recently, I woke up tired, unmotivated and flat not to mention the bottom of my left foot was bothering me.  The icing on the cake was walking out the door to an unexpected sand storm.  No Tempo, back to bed.

PM :53, 7.5M, 139Av Hr;
The foot wasn't hurting this afternoon... I think the morning off really helped. Ran a chill 2 mile warm up, then a 3.2 mile tempo at 5:40 pace and a 2 mile cool down. Needed a little break. Back at it tomorrow.

Wednesday-

AM :30, 4M, 1,050ft;
Sand storm continues along with the lack of get up and go I'm used to...  Did my afternoon routine run on the T-mill. 

PM 1:05; 9M, 475Ft;
Strangely I was sore today.  My body has just been off.  Luckily there was a strange movie about Oliver Twist on while I ran. 475ft of climbing at 1% grade at a decent clip, but still not myself. 


Thursday-


AM 1:12, 9M, 1,425Ft, 153Av Hr;
Woke up this morning again not motivated, tired and contemplating "alternative" running ideas. I slowly got going, the warm up was rough and so was my general mobility routine. I felt totally off. I still headed into the Pit. Once moving and especially after a few intervals into it I woke up. My split at the halfway point was still pretty slow at 21 minutes.

As a reference point, 40, 39:30 and 41 are my times on the first 3 Pit sessions. 

On the second half of the workout, I started to feel that extra gear I've been looking for over the last two weeks on this workout, go figure. Splits were all faster than 1:17 out 1:29 back and I finished with a total timeof 39:51!
This was great news. My second half average splits were faster than any other average splits for this workout. Average Heart Rate was 153 and 173 for my max.
Great end to a bad start!

PM :30, 4M, 1,050Ft;
Regular afternoon T-mill run.

Friday- Turning The Corner!!!

AM 1:27, 11.15M, 634Ft, 136Av Hr;
This morning was the first day since last Tuesday where I woke up and felt ready to run. It was a relief to get over whatever the heck was going on with my energy and body.
Ironically, this was the hottest morning in the 6 weeks I've been here with a reported overnight low of 97. I did 3 miles on the dirt, stopped at the gym and ran 2 miles at 6% grade for 634ft of climbing. I was tired from the Pit yesterday and my mouth was desert dry the last 3 miles, despite drinking a liter of water before and during my run.

Two tanks with a serious mount for a canon, one 1950s medical tank.

Saturday- Best Long Run Yet!

AM 2:50, 23.12M, 2,033Ft, 151Av Hr;
Didn't get to sleep until 9pm, but when I woke up a little after 3:30am, I was actually motivated, not to tired and ready to run... two days in a row now! Was running at 3:45am.
Ran to the stadium track and rounded off a mile warm-up in the dark at 9:02 pace, then hit the treadmill for 7 miles at 7:30 pace at 5.5% grade for a total of 2,033ft climbing.
This was the BEST I have felt on the treadmill since I have been here. The first 3 miles flew by no problem, which never happens. I was actually running on a treadmill looking out into the dark at 4am with no music, no TV and pretty much totally by myself at the gym. The last 4 miles went pretty well but not as mgaical as the first 3. I watched kids huck themselves off a skateboard ramp 9 stories tall at X Games... amazing. 

Right at 5am I began the 15 mile section of my run on the dirt and sand looping around the base.
I felt great. Splits were good, my body felt good, my energy levels were good.
On the begining of my favorite section of the loop, I encountered tanks driving on a gravel road in front of me. This week the Army has been doing some live fire exercises with their tanks. I was nervous about crossing the road and furthermore being to close to where they exit the base and getting harassed... luckily it wasn't an issue, but it certainly was cool to see these awesome tanks.
Also pretty cool was finding a whole pile of recently shot aluminum (not brass) 30MM bullet shells while running through my favorite fields. I took a few for my desk, they would also be awesome "shot" glasses.

Last time I felt really good on my long run, two weeks ago, I had a killer tailwind for about 6 miles, today it was just slightly breezy, so the splits weren't quite as fast but I managed to keep pace right around 7 flat for a longer duration, 10 miles.

Here are my splits:
1) 9:02
2-8) 7:30 Treadmill 5.5% grade
9) 7:50
10) 7:36
11) 7:34
12) 7:20
13) 7:33
14) 7:16
15) 7:00
16) 7:07
17) 6:57
18) 6:54
19) 6:58
20) 7:05
21) 7:01
22) 7:07

Average pace: 7:21 with 2,033ft climbing.

While the whole run was very comfortable and came easy, the last 1.5 miles I started to get very hot and tired. I drank 30oz with 2 servigs of EFS Lemon Lime on the Treadmill, then 3.5 OZ of EFS Berry Liquid Shot and finished (on the last mile) my 50oz of water in my Nathan water pack, so a total of 80oz of water today in under 3hrs!

Next week I'll do 24 miles with 8 on the treadmill at 6% grade. Things are coming along.

Wild Iraqi Melons.  I couldn't believe it... no, I didn't try one.

Sunday-

AM 1:26, 11.24M, 633Ft, 135Av Hr;
Easy recovery run. 3 miles on the dirt, 2 miles on the T-mill for 633ft climbing. Felt pretty good. Faster by about 3 minutes than the same run Friday with a slightly lower heart rate.


Weekly Summary & Status Check-

Due to the stomach bug, I lost nutrition, then energy which resulted in about a 7 or so day period of less than "on" training.  It only resulted in not doing one harder workout, but I was flat and unmotivated the whole time.  I turned the corner halfway through Thursday's workout and I'm running and feeling better than ever now.

Mileage: 92
Feet Climbed: 8,350
Total Time Running: 11:32

There are 3 kittens that live around my new office.  Despite all sorts of warnings against stray animals, I enjoy their company.

After really thinking about it, I made a significant transition this week with my running... and it wasn't planned whatsoever! 

WINTER-
This winter I was extraordinarily motivated and driven to train as hard as possible (often times TOO hard).  I was motivated by the results of my first Ultra, TNF 50 in SF, to find out what my body could do running on trails and by the fact that winter running in Boulder is downright awesome largely in part due to Chataqua Park. 
EARLY SPRING-
This spring motivation and focus was to race well at Nueces/USATF 50 Mile Championships.  After meeting my goals at USATF, I was ready to test myself racing "for real"... the summer season, more competition and my first 100 mile. 
LATE SPRING & EARLY SUMMER-
Then came word of my 6 month deployment to Iraq at the end of April.  My focus then changed to getting time in the mountains running in CO and more importantly, spending quality time with Maggie and Felix.  Then I was off to Spokane WA and NJ for military training.  Out there, training was sporadic.  I raced the Dirty German 50M and the Wachtung Trail Marahon within two weeks of each other without any real race specific lead up, I was out late with friends, doing military training all day and drinking.  The races were fun, but my body was hurting before, during and  after these races and training was as far from focused or planned. 
RESET-
The last week in NJ, on my way to Iraq (in Arlington VA) and for the first week and a half in Iraq I only did a handful of runs and accomplished a mandatory re-set. 
MID SUMMER-
After catching my breath and getting established in Iraq, I was on a mission to:
A)Begin, for the first time since April, a focused training block and more importantly:
B)Absolutely crush the idea that I couldn't train for Trail Ultras in Iraq 
I did just that.  In 5 weeks I got my mileage up to over 100 miles in a week, with two focused hard workouts/week and over 8K of climbing.  Then came, rather I wanted it or not, the transition.
THE TRANSITION-
I had accomplished my goals and then my body mentally and physically was ready for a small breather and some new direction.  I was tired, got a little stomach bug, my foot was bothering me and I didn't realize it at the time, but mentally, I needed some new focus and goals. 
IRAQI WHITE RIVER 50 MILE-
I'm over my ailments and have a new focus: racing The Iraqi White River 50M either Sunday the 21st of August or Sunday the 27th of August.  Over the last 5 weeks I've gotten my body pretty close to race shape and now it is time to start focusing on racing.  I'll continue the training routine I have now for a week and a half to two and a half weeks depending on which date works best and then have a week and a half taper. 

My pacer. 

The race will mirror The White River 50 Mile in distance and total altitude climbed.  I picked White River because it was a race I planned on doing this year.  More details to come when I pick which Sunday to run the race.  
Ready to Rock. 

Iraqi Whiter River 50 Aid Station Volunteers

Weekly Summary 7/18 through 7/24

Everything you want: Full Fat, Great Taste and a Long Life

First 100 mile week in Iraq!  This week had some great workouts and a few that didn't go as well as I wanted.  Work was also a challenge, as I took on a new job for 4 days that was much more stressful.   

Monday-
AM 1:12, 9.28M, 133Av Hr;

Felt pretty good this morning despite being up late. Was really, really bummed to see the US Women's Soccer team loose to Japan... the US was the better team. Ran a sub 9 min/mile on the first mile! Morning recovery run loop counter clockwise. HR was good at 133 for the average.
PM :29, 4M, 1,050ft, 139Av Hr;

Very rushed on this second run at 3pm. No stretching, no core/push ups or situps. Long night at work afterwards too... dinner after 8pm.

Tuesday-  SPEED!
AM 1:38, 12.52M, 140 Av Hr; 
Morning Speed Workout. Warmed up, did general mobility and was ready to roll on the desert dirt. Today I planned on doing 12 x 400 meter repeats vice the 10 I have done the last two weeks. Week one's average pace was 5:10, week two 4:59 and today I hoped to hit 5 pace for the average on 12.
Felt good and felt fast on the way out. On the way back it started to hurt and I began to question my choice in going for 12. The last 3 intervals were in the category of giving all I had.

Pace for the 12 x 400M:

1) 5:04
2) 5:00
3) 5:04
4) 5:02
5) 4:57
6) 5:00
7) 5:02
8) 4:50
9) 4:51
10) 4:48
11) 4:41
12) 4:46

Average pace 4:54

I was very happy to knock out 12 at a faster pace today. I hope next week it will come a bit easier for the last few. The cool down was a bit of a struggle home.

PM :30, 4M; 1,050ft, 137Av Hr;

Felt surprisingly OK on this 4 mile treadmill run. 3 sets of P-ups/S-ups.

One of two "bodies of water" on base I call Heart Lake (named after Heart Lake by Roger's Pass).  A highlight of many runs.  Yes, it used to be for sewage treatment.

Wednesday-
AM 1:16; 9.3M, 128 Av Hr;
Hottest morning yet.  Overnight lows are now around 90.  I was slow and tired from yesterday's great workout. A little concerned about a full recovery for the Pit tomorrow...
Good low Av Hr though.

PM :31, 4M, 143 Av Hr;
I was exhausted on this run. Had to get off the mill at 20 minutes for an emergency visit to the restroom.  I had some stomach funk all day.  At this point I knew The Pit wouldn't be visited at full strength, even the HR pointed to this conclusion.  
Too tired for core or push up sit ups.

Thursday-  THE PIT!
AM 1:15, 9.15M,  1,425ft, 147Av Hr;
As I mentioned already, yesterday was pretty rough. There was a stomach bug going around the office and I got a mild version of it (a few had it REAL bad). I hit the bathroom 6 times yesterday. By the time I did my second run yesterday I was really worn out from not absorbing my food.

Far exceeding the initial difficulty of getting out of bed, today I was really dragging. Once warming up, I was running very slow and felt weak. I considered taking the day, but I really didn't want to. I then considered trying the workout in the afternoon on the treadmill.... that would be horrible. So I concluded to just try and do the workout.

After general mobility and strides I still felt exhausted.

The first interval or two I was happy to see that I wasn't totally dead, but it was a bit slow. I pushed through the workout and was happy to complete all 15 intervals in just under 41 minutes. Last week I completed the 15 in 39 and change, first time just over 40 minutes, so not bad, feeling the way I did.  I have another gear on this workout, as I mentioned last week and I will find it soon.  

Next week, I'll be ready to hit this hill workout strong.


PM :30, 4M, 1,050Ft, 137Av Hr;
Easy treadmill 4 miler.   Last ten minutes I was feeling real weak and tired, like I was bonking.  At least my HR was back down a bit from yesterday's second run.





Friday-
AM 1:28, 11.2M, 525Ft, 133Av Hr;
Felt better today. Ran 2 miles, then hit the treadmill for 2 miles at 5% grade for 525ft of climbing in 15 minutes. Hit the dirt for another 7 miles. Feeling recovered from the funk of the last few days.


Saturday- Long Run

AM 2:46, 22.3M, 1,550ft, 146Av Hr;
Got a decent night of sleep and woke up at 3:45am, running at 4:00am. Warmed up a mile and then did 5.6 miles on the treadmill @ 7:35 min/mile pace at 5% grade for 1,478ft of climbing. I drank 25 oz of water with one serving of EFS lemon lime mixed in while on the treadmill. I prefer the EFS powdered drink mixed with a lot of water.

Headed out for the big loop at about 5AM. A little hotter today than previous weeks. Drank 40oz more of water, and 3oz of EFS liquid shot. 
The loop went well, but I was pretty tired from the the big week and the extra mileage on the treadmill to start with.  I wore my white hat to keep some of the sweat out of my eyes.  No snakes today.

Here are my splits:

1) 9:24... dark, at 4AM shuffle!
2-7.5) 7:35
8)7:46
9) 7:39
10) 7:37
11) 7:22
12) 7:41 Crawled under an old fence and ran through some brush
13) 7:18
14) 7:12
15) 7:18
16) 7:19
17) 7:03
18) 7:03
19) 7:14
20) 7:17
21) 7:17
22) 7:15

Average pace 7:29, Average HR 146, 1,550ft total climbing

I was pretty happy with this long run after this challenging week. I am certainly more tired after the run than I was the last two weeks. HR was a touch higher and average pace a bit slower than I would like to see, but pretty good considering the climb, dark, and terrain (dirt/sand/gravel/brush) I ran on. 

Sunday-
AM 1:26, 11.25M, 550Ft, 134Av Hr;

Got out of bed 30 minutes late today, but luckily it was breezy and dust clouds blocked the direct sun from becoming scorching hot.
Went from a 9:09 first mile to the treadmill for 2.1 miles of climbing at 5% grade at 7:30 pace, back to running on the dirt at 7:50 pace, :40, :30, :20, :10, :07 for the last mile. 

CHUs... Containerized Housing Unit

Weekly Summary-

Miles: 101
Feet Climbed: 8,250
Time Running: 13:02

It was a diverse, but great week.  The 12 x 400M repeats on the dirt with an average pace of 4:54 two days after a solid long run and solid week, was very encouraging.  Getting a one day stomach bug the next day made for an uphill battle for pretty much the rest of the week.  I made the 100 mile mark, but didn't have to add any miles outside of my original plan for the week.  I'll stick with this week's framework for next week without any increases in climbing, mileage or repeats, but hopefully see average heart rates stay the same or lower, have a better day at The Pit and add a mile to my long run.

Felix Schlarb with his Mom and Grandparents

Days and weeks are clicking by.  I'm amazed at my son Felix's growth and development... he is crawling all over the place now!  My wife continues to get hotter, I swear and my friend's adventures in the mountains more wonderful sounding.
Congratulations to two of my better friends in the world having their first kids: Jeremy and Tiffany Wolf with baby Autumn and Rob and Kelly having baby Riley.  Also cograts to Chris and Karl for completing the Trans Alp mountain bike race.

Lastly, looking to put a 50 mile race on the calendar for the weekend of the 20th or 27th of August out here in Iraq.  All are welcome.  

Weekly Summary 7/11 through 7/17

MRAPs.  Early AM is the only time I can get a pic without Army guys hassling me...

Mine Resistant Ambush Protected vehicles.  These bad boys are huge and make the old school Hummers look silly.  That apparatus in the front is to defeat IDEs before the vehicle comes through.  There are quite a few things the MRAPs do to prevent IDEs from killing our troops.

Monday-
AM 1:12, 9.17M;
Planned on running a few miles on the treadmill in adition to 7 on the dirt this morning, but both gyms had lines for the treadmills. I will have to run directly to the gym (at 5) to get a couple miles climbing in. I'll do some climbing on my second run today on the treadmil.
Nearly ran under 9 minutes for the first mile. I have promised myself to continue to run by feel, but still it bothers me to run that first mile so slow on the flat sea level dirt. My recovery runs are speeding up though overal.

PM :30, 4M, 1,090ft;
Easy run on the T-mill at 5% grade, 1090ft of climbing.

Felt really good this afternoon, but was tired and in bed at 8:30.

What I think I saw....  Scan Eagle UAV

Getting Snatched-Up... Still don't understand how this works!

Tuesday-
AM 1:24, 11.3M;
After a relatively good night of sleep, I felt pretty good warming up this morning. 
On my warm-up I pass the flighline where I frequently see aircraft flying to include UAVs (unmanned air vehicles), this morning I saw a very unique UAV that I have never seen before. This UAV had no propeller (like a Preadator) and no landing gear. It's fuselage was similar to a Preadator with the bulbous front, but the wings were swept back and had winglets. The UAV approached the runway and made no noise what so ever. I was confused by how it was powered and also how it would land with no landing gear. I assumed it was either going to have the landing gear pop out late or just do a fly by. I looked away for just a moment and when I looked back, the UAV was dangling from some sort of line attached to a very tall crooked crane like a fish out of water. The crane proceeded to lower the UAV to the ground. This whole occurance stopped me in my tracks. I have no idea how the UAV was "caught" by this "hook" or rope or magnet. Crazy. The UAV, from my quick estimations, had to be at least 15' long by 15' wide, but it could have been smaller or bigger as it is hard to tell how large something is that is flying by you, but regardless, I can't understand how this landing scheme works out.

Anyways, I proceeded to warm up and do general mobility with three strides at the end. Just like my last speed workout 2 weeks ago, I did 400 meter repeats with 600 meter recovery jogs 10 times based off my Garmin's interval workout feature.
My goal today was to run a 5:05 to 5:07 average. Last time I had a 5:10 average.

Splits:
5:17
5:06
5:06
5:00
5:08
4:50
4:56
4:57
4:52
4:40

Average pace: 4:59

A little windy on the way out (as seen by the splits), at my back on the return.

Very happy with this workout on the mixed terrain. Next speed workout, I'll do 12 x 400 meters.

Cooled down 2.5 miles.

PM :29, 4M, 1,090ft;
A very rushed 4 mile easy run on the treadmill at 5% grade, 1,090ft of climbing.

Wednesday-
AM 1:15, 9.51M;
I didn't sleep to well as it was really hot in my room... as in sweating while laying in bed. Not sure what is up with my AC. Felt OK on the run, certainly flat from yesterdays two runs. Still working on the last part of my morning recovery run loop... I keep getting turned around.

PM :26, 3.5M, 924ft;
A very sweaty (gym was crowded and I had to run in the hotter room of the two rooms) 3.5 miles at 5% grade, 924 total feet climbed.

Thursday-
AM 1:14, 9M; 1,425ft; 
It has been a stressful last few day for me combined with a great week of training thus far. My sleep was relatively good and I was excited to hit the pit, but I certainly was feeling grogy and I wasn't exactly feeling excited to get the workout started.

Did general mobility after warming up to the pit along with 3 strides. I stuck with the same format for the workout: start on top of the 30' steep hill, run down, up the 12ish foot hill, then the 50ish foot road out of the pit. I ran "harder" down on even intervals, doing 15 in total and finished the interval on top of the 30' steep hill.

My goal today was to run 15 intervals faster (40:05) than last time.

Splits "out" ranged between 1:11-1:18, running "back" splits were between 1:18- 1:33. 1,425 ft total climbing.

I made my goal with a total time for 15 intervals coming in at 39:42. On the longer up hill section of each interval I felt like a didn't have a gear I normally would have. The lack of the next gear at today's workout I blame partially on a big week and stress, but also that I'm only on week 3 of solid training. Hope to see that gear soon.


PM :29, 4M, 1,056ft;
Did this afternoon run at 12:30... 6hrs after my hill workout due to work schedule and a Shakra Khan (spelling?) concert in the gym that will close the treadmills at 3pm.

I felt surprisingly ok for only a 6hr recovery, this weeks training and doing a hard hill workout this morning. SOAKED head to toe from this run.

5% grade, 1056 ft of climbing.

Friday-
AM 1:20, 10.24M, 580ft;
This morning I did a 2 mile run over to the gym where I did a 2 mile run on the treadmill at 7:24 pace and at a 5.5% grade to get a little extra climbing in on this recovery run. I'll make this my regular routine for Fridays.
Did another 6 miles around Speicher for a total of 10.24. It was a bit windy out today. The legs were noticeably sore from the Pit yesterday, but my energy levels were pretty good.

Saturday-
AM 2:28, 21.47M, 1450ft, 146 AV HR;

Last night my neighbor was in his room and listening to music as I was trying to go to bed. 8pm is really not too late to be listening to music and in the note I left him, I told him I went to bed at 9pm. I turned on my clock radio to static, put in ear plugs and tried to fall asleep, I was close but couldn't pull it off. At 9pm, my neighbor courteously turned off the music and shorty there after, I fell asleep. 3:48am came quick and as usual, I hit the snooze once. I was in the dark and running with my Nathan water pack, reflective belt, sunglasses, 50oz of water, ID, 3.5oz of 1st Endurance EFS Liquid Shot and toilet paper at 4:05am.

The plan was to meander in the dark over to the gym, if it was open, and run 4 or so miles at 5.5% grade on the treadmill then make my perimeter loop run back to the start. Luckily the gym is indeed open 24hrs a day and after a mile warm-up, I did 4.56 miles at 7:42 pace at 5.5% grade with 1,355ft of climbing on the treadmill.

I then began my journey around the base at about 10 minutes to 5am. The legs were feeling flat, energy ok, but certainly not feeling peppy. As I got a few miles the energy levels were ok, but my legs felt "not there" as they did last Saturday.

I was a bit nervous about my estimations for this long run, the total time it would take and not being late for my ride to breakfast and work. The pace was pretty good, but it wasn't feeling as "easy" as last week.

I came to the transition point where I go from buildings, roads and fences to the open desert... my favorite. I was really looking forward to this. From here I had a cross wind for a few miles on the open plains then a 90 degree, turn and then the wind was at my back for about 5 miles where I effortlessly ran just under 7 min mile pace. On the final turn I was feeling great and decided to try and keep pace under 7min miles and inadvertently ran a 6:44. The last two miles I kept if more relaxed but the pace still was just under 7 pace. So the last 7 miles were sub 7... I received my heart rate monitor in the mail (thank you Maggie!) and wore it for the first time today. Average heart rate was 146, max 165, which is pretty good considering a little climbing, a big week, 6.5hrs of sleep and legs that felt heavy and a bit sore.

Splits:
1) 9:04
2-5) 7:40avg, 1,355ft climbing on treadmill
6) 7:40
7:) 7:40
8) 7:33
9) 7:20
10) 7:45
11) 7:11
12) 7:10
13) 7:12
14) 7:14
15) 6:57
16) 6:58
17) 6:54
18) 6:54
19) 6:59
20) 6:44
21) 6:59
22) 6:55 (.79M)

Average pace: 7:22
Climbing: 1,355 + 95 = 1,450ft
Avg HR: 146BPM

Sunday-
AM 1:25, 10.65M, 560ft, 127 AV HR;
After a good night of sleep, crazy dreams and forgetting to turn my alarm on, I was running through the desert a bit late at 5:40am.

The body was slow and tired, with a 9:23 first mile. Ran over to the gym after 7 miles for a couple miles of treadmill climbing: 2 miles at 7:30 pace, 5% grade, 560ft of climbing then back to my room. 127 average HR, 140 max... pretty happy to have my average under 130BPM.  Looking forward to see where my heart rate is for all my runs next week.

What I call the "Pink Marshmallow Plant"

SUMMARY:

 The end of week 3.  Things are going well running, better than I would have expected actually.  I'm running more miles, ran sub 5 min/mile pace for my speed workout on the dirt, reduced my total time for my 15 hill repeats, ran further, faster, with more climbing on the long run and did more climbing on my afternoon runs.  Pretty happy.
I've been doing some goals setting with the help of my massage therapist, Marcus Allen, who placed in the top ten at a marathon in North Carolina last weekend.  I plan on doing an ultra in mid to late August... in Iraq.
 The family is doing well.  My father in law and mother in law, Patrick and Ginny, are in Boulder visiting Felix and Maggie.  The family is out hiking in the mountains, staying up in Vail and Aspen and having a great time.

Total Miles: 96.8
Total Feet Climbing: 8,175
Total Time Running: 12:22