Saturday, July 25, 2015

2015 New Mexico State Parks Series - Sugarite

26.2 Miles 3:46:23
Sugarite Canyon - New Mexico

A lot has been going on since my last race and most of it involves my dad.   I had completely written off this race and was planning on spending time at home this weekend.  As the race approached my wife and I talked about going camping with the kids at the race site.   It sounded like fun but then some issues came up with my dad’s ex-wife and we didn’t feel comfortable leaving our house unattended for the weekend.   My wife suggested I go alone and on the night before the race I still hadn’t decided.   I was really stressed with life in general and needed some alone time so I finally left Denver at 8pm for a race in New Mexico. After the 3hr drive I arrived at my campsite sometime after midnight.   Less than 5 hours of sleep and it was time to get up and make it to the 6am race start.
0-20 miles Avg 8:46 pace
My goal for this race was just to get in a long training run and be able to get some running done the next day with my trail club.  I started off very conservative running the first 20 or so miles a little under 9:00/mi pace.   Surprisingly it felt really easy just like another long run with my friends back in Denver.   Despite the slightly higher elevation of 7500ft and the warm temperatures I was never out of breath or in any difficulty once.   One neat thing about this race was that it started in Colorado and then crossed into New Mexico.  I liked seeing the signs welcome to Colorado and welcome to New Mexico.   I wanted to run faster but I kept thinking of my trail run the next day so I kept it under control.

21-26.2 Avg 8:15 pace
Most of the race was overcast which was still pretty warm but the last few miles the sun broke free and it really started feeling hot.  When I hit mile 20 I let myself speed up a little.   From my really consistent 8:45’s I pushed the pace up into the 8:20’s for the last few miles and then really picking up the pace and ran the last mile in 7:38.   All while keeping my cool and never getting much out of breath or being in any real trouble.   The best thing about this race was for that nearly 4hrs I didn’t think about any of the crap going on back in Denver.

Post Race
This was a really small race with 26 finishers but still I felt pretty good with my second place overall finish.  More than that I was happy with my fitness level.  I just cruised through that marathon like it was nothing and tomorrow I am going to kick my friends butt’s up the side of a mountain.    The next day I ran a 10 mile trail run with 2000+ feet of elevation gain and felt great.


Wednesday, June 17, 2015

RIP Glen Peoples

On Wednesday evening June 17th my dad Glen Peoples passed away from a heart attack that he had while participating in a mountain bike race he was 54.   I learned of this early morning Thursday at work and quickly headed up to Breckenridge.    We met with the race director who gave us all the details of what exactly happened and then hiked us up to the spot where he collapsed.   It was less than 24 hours since the incident and already there was an unofficial memorial created with tons of flowers.   Looking around at the views I couldn’t get over how beautiful it was on this particular trail.  It’s as if my dad knew and picked this to be his last place alive.  We hadn’t seen him in a few months and were excited to see in in a few days at Emily’s birthday party.   One of my biggest fears is that Emily and Xander won’t have any memories of him.   We had his funeral services at Campion which is a school and a church he used to attend in high school.   The day after the funeral services we were back up in Breckenridge with a 100 or more friends and family.  We went back up the infamous spot and then after a moment of silence finished his race,   I was rode his bike with his race number. 

This is my dad racing on June 3rd in Breckenridge

This is the last know picture taken of my dad at the start of his final race

My dad and me at Allen’s park

My dad and sis on the alpine slide

Sunday, June 14, 2015

2015 South Park Marathon

26.2 miles 4:50:09
Fairplay Colorado

0-7 miles avg 10:14/mi pace
This was the first inaugural South Park marathon near Fair Play Colorado. For my friends outside of Colorado yes South Park is a real place although it’s more of a ghost town and museum but Fairplay looks and feels like might imagine from the cartoon. The race started at 10000ft and ran up on the dirt roads out of town from the profile it looks like we spent all of about 15:00 below 10000ft. The dirt roads were pretty easy to run on but they kept climbing up an up as we approached the mountains. The clouds in the distance looked angry so I took my jacket with me which felt too warm almost immediately. I wore my jacket for about 3 miles and then around my waist for the remainder of the race but it was more of a precaution in case it rained or snowed.

7-14 miles avg 13:33/mi pace
Turning off the dirt road we got our first taste of trails around mile 7 and it was hell. It had rained most of yesterday and this trail was a sloppy mess. Running was impossible even walking in the slick mud was a chore as my shoes collected huge amounts of mud. Lucky the mud pit was relatively short and then we had some nice jeep trials followed by only downhill in the first half of the race. After horseshoe gulch we again hit the dirt roads for more steady climbing towards the turnaround on top of peerless mountain. The higher we climbed the more snow we encountered and remember its June. The race director spent hours shoveling a path though some of the snow drifts which was really awesome. Near the top it seemed we were only running on snow drifts that that stretched forever. At one point I fell through the snow waist deep and had to pull myself out by my arms… burr. Eventually I hit the turnaround at 12200 ft, the race organizer had originally planned on going to the top at 13000 but the snow forced them to change the route.

15-20 miles avg 10:04/mi pace
I was pretty happy to turn back towards town also get some downhill running. Up top it was too steep to even run at times and the snow and ice didn’t help either. I fell pretty hard on my hip when my feet went out from under me while walking down what looked like a waterfall. From then on I just took my time and safely navigated myself off the mountain. The dirt road was a much more manageable grade and I actually clocked 4 miles of sub 9:00/mi pace between miles 16-19. That was a ton of pounding on my not so fresh legs. Last weekend I ran the steamboat marathon that has a lot of downhill running. I was actually happy for the 1 mile uphill coming up which was the only significate climb in the second half of the race.

21-26.2 miles avg 10:07/mi pace
Back through the mud pit but going down it wasn’t so bad. My shoes still collected 5 pounds of mud each but I was able to run the entire time. Running on the dirt roads back into town was a lonely but neat experience of its own. I had beaten the mountain and was almost home. I pushed as much as possible but the small ups and downs really had me exhausted. Also for some reason I was really dehydrated, I thought I was drinking a lot of liquids. Finishing the race was cool, there was no fanfare but that made it even more special. I was doing this for me and me alone which I guess means I really love these tough trail battles.


Here are a few shots of South park.  the race stated at the gate also notice the goats roaming the town


The mud pit

Only a mile or two later such a big change

First view of peerless

Shoveling this out took the RD hours and cost him a nice sunburn

Is this a trail or a waterfall?
 So much snow.  Soon after taking this pic is where fell though the snow
Town is way down that way somewhere
AThis mountain was across the valley and made the one I was climbing look like an ant hill (it’s the lower slopes of Mt Sherman)
Those clouds were threating to rain the whole day, I did get a few sprinkles.




Sunday, June 7, 2015

2015 Steamboat Marathon

26.2 Miles - 4:00 Pace Group Leader (3:57:31)
Steamboat Springs, Colorado

I got roped into this race by a friend of mine about a month ago to help the Marathon Maniacs pace the Steamboat Marathon. He was pacing 4:00 but moved down to 3:45 so I could have the slower time. Coming into this race I was beat, 50 mile PR 5 weeks ago and marathon PR 3 weeks ago. My friends are always are calling me crazy but this time I was starting to believe them. I ran the steamboat marathon last 5 years ago in a time of 5:02! Yes you read that right five hours and two minutes which was a PR at the time. That seems like a different life ago which was a little way into my weight loss journey. I believe at the time I was about 210lbs. 5 years later and another 30lbs loss my marathon PR is now 3:26 I have wanted to come back and prove myself on this course that beat me down in 2010.

0-10 Miles, 1:30:26, 9:03 avg pace (1:10 under goal pace)
Being the 4:00 pacer makes you a very popular person at the start of the race. Just standing in line at the bathroom and then eating my PB&J near a trash can I started acquiring runners and answering questions. Most popular questions for pacers are “how many marathons have you run?”, “are we running even splits”, “have you run this race before?” and they kept coming but that’s all part of the gig. I told everyone at the start of the race that we would be running even effort splits meaning a little faster on the downhill and slower on the uphills. People really seemed to like this strategy as we ran about 20 sec/mi fast on the downhill and then gave it back by climbing slower than pace. This race has a ton of downhill but the website fails to mention it has lots of ups too. My group started out huge maybe 20- 30 people but after 10 miles we were down to 10 people who were serious about breaking 4hrs.

11-20 Miles, 10 miles in 1:31:30, 9:09 avg pace (overall 1:16 under goal pace)
Another thing the race fails to mention is the heat. Maybe it’s because the race starts above 8,000ft but that sun seems so intense. Around mile 11 or 12 I saw a girl about 100 meters in front of our group collapse. The shoulder of the road had a steep drop off and I thought she had just stepped off the road and fell down the hill. But as we got closer I saw her try to sit up and immediately fall over 2 times. I sent my group off on their own and stayed with the girl and another runner that had also stopped. It didn’t take me long to flag down a race vehicle and at the same time a bike medic pulled up to the scene. She was in good hands so I left and quickly rejoined my group. Mile 13 featured a big climb on the road and running by even effort we slowed to nearly 10:00 pace. But it didn’t matter that hill took half my runners. And the hills didn’t stop either my pace group slowly disintegrated though as I slowed as much as possible. At mile 15 we were only ahead of pace by about 20 seconds. On the next downhill we again picked up the pace banking a few second per mile, I warned the few runners I had left about one more tough climb where we would give back all our banked time.

21-26.2 Miles, 6.2 miles in 55:35, 8:58 avg pace (overall 2:29 under goal pace)
The heat and the hills had completely imploded my pace group leaving me 1 runner. As promised the 1 runner and I hit that big hill on mile 21 and gave back some serious time. Cresting that hill I asked her how she felt, she was doing great in feeling really good, I told her “well I am not the 4:00 pacer anymore now I am you pacer if you want to speed up”. With a few miles to go we dramatically picked up the pace grabbing a few 8:30’s. Now nearing the end of the race the 4:00 pacer is one of the least popular people on the course, often people were cursing when they saw me but others joined and again our group began to grow. I knew it was a bad sign when I passed the 3:45 pacer, it was so hot and hilly I felt bad for him. Finishing the race was pretty awesome as I remember how much I hurt finishing in 5:02 and today I was coasting in at 3:57.

That puts me at 2-0 for pacing and this time on a tough hot course. When I finished I was surprised to see the 4:30 pacer at the finish, apparently medical pulled her from the race. The other pacers all looked like hell and a little depressed, then I heard that 3:30 missed his time as well and 3:45 still hadn’t finished. The next day at work I learned that I was the only marathon pacer to hit the goal time! After the race the one runner I took from start to finish came and found me to say thanks and get her picture with me. It was her first marathon and she was so happy how it all turned out. That one thank you made it all worthwhile.

I believe this one is early on in the race maybe around mile 10.  The maniacs have an awesome pacer sign very light and the pole has holes drilled,  it was easy to carry for 4hrs.

Finish line photo



Sunday, May 17, 2015

2015 Colfax Marathon

26.2 Miles - 3:26:49 – PR (7:54 pace)
5th Consecutive Colfax Marathon

Denver Colorado

Coming into this race the plan was to just run it easily, I even considered switching to the half. Less than 2 weeks ago I had run a great race which left me physical and emotionally wreaked from running. Since then the longest I had run was 10 miles and just to test out my legs I ran last mile at marathon race pace. My coach gave me a little encouragement and I was ready to go. Don’t forget I was an ambassador of this race so I spent 9hrs on my still tired feet Friday working the Expo.

 Miles 0-15 (15 miles @ 8:05 pace)
I was a little worried how my body and mind would hold up late into the race. The strategy was to take it easy for the first 15 miles and put myself in positon for a PR. At mile 16 I would decide if I wanted to really go for it or back off. I ran the early miles all by feel, as soon as I felt like I was starting to get out of breath I would back off on effort. The first half of this course was pretty hilly with the last big hill being the entire 15th mile. Keeping this strategy of feeling like I could talk (I did chat with a friend the first 6 miles) I was able to cover the first 15 miles close to my PR pace.

Miles 16-20 (5 miles @ 7:32 pace)
Coming off mile 15 you are treated to a sweet 5 miles of downhill. I picked up the pace to 7:30’s but because of the downhill the effort was still pretty easy. I decided to not push any harder and keep the effort low. My feet were starting to ach and my quads and calf’s weren’t feeling so good, it was just leftover fatigue. The sun came out and the temps climbed but I didn’t feel like it affected that much. I was doing really well on my nutrition eating and drinking pretty often.

Miles 21-26.2 (6.2 miles @ 7:44 pace)
I couldn’t believe I had run 20 miles without any real problems. In my head a switch flipped “let’s go get that PR”. Around mile 21 I caught up with the 3:30 pace group and wasted no time cutting right through them. Blasting through that pace group felt great and now I was working hard to hold my pace in the 7:40’s but compared to everyone around me I was just flying. This is my 5th time running this marathon and I know every hill and every turn. Mile 23 we hit a major hill and I logged my slowest mile of the last 10K at 8:05. Looking at my watch I knew it would be close even if I ran my heart out. My thoughts were “I don’t care if I miss my PR this has been an amazing race”. My watch clocked me running my last 0.2 at 6:45 pace as I charged to the finish to collect a new PR.

Post race
That’s was a hilly marathon at altitude and I ran a hard 50miler 2 weeks ago so not really PR conditions. I only beat my time by 6 seconds but this race gave me a lot of confidence, I think I can run a lot faster. Because this was my local race I spent half of the day sitting in grass chatting with friends. I think I had 10 or so friends running the marathon, at least 30 in the half and a few more the relay.

The PR Drought is over
My last Marathon PR was over 2 and half years ago (12 marathons ago). Also during this time were a few ultras which probably contributed to the slowdown.

Weird Stat
My fastest 4 marathons are now separated by 1 minute and 4 seconds.
May 2015 Colfax – 3:26:49
Oct 2012 Rock n Roll Denver – 3:26:55
May 2012 Colfax – 3:27:27
May 2014 Colorado – 3:27:53

I do not look happy for some reason.  This is around mile 6 because I am still running with my buddy Matt in the blue.   This was Matt's first marathon


Just ran under the US flag which was very cool

Coming back through the stadium at around mile 20.   Looking like I am in much better shape and focused than I did here at mile 6.

Saturday, May 2, 2015

2015 Collegiate Peaks Trail Run 
50 miles - 6,000 ft of climbing
9:01:08 (PR) - 11th Place overall

Buena Vista, Colorado

 Leading up to race day
I have been eyeing this race for a couple of years now but there are so many great races in Colorado in May that it kept getting put on the back burner. It didn’t help that I was a little intimidated by the 12 hour time limit which seems kind of stingy for a mountain ultra (14hrs seems to be the standard). Anyways early this year I put collegiate peaks down and my goal race of the spring. I hired a coach in January  and trained harder than ever.

First Loop 25mi - 4:13 (10:08 pace)
So the layout of this course is a huge 25 mile loop, first lap clockwise second lap running back the way we came counter clockwise. The nice part about this is that you get to use your car as super aid station with your own food and gear. Like most ultras this was a bit of a low key event, standing at the starting line we hear a muffled 3, 2, 1 then nothing. The runners were looking around at each other "does that mean go?" 10 seconds later there was a huge bang from a cannon or shotgun. I my heart went from a calm 80bpm to about 200 which caused everyone to rocket off like starting line like it was an 800 meter sprint. Actually we didn't slow down all that much in the first 3 miles which were on the roads heading out of town. I ran with my friend Meaghan and easily clicked off sub 9 minute pace. It wasn't until we started climbing that we got separated and I wanted to wait for her but at the same time I needed to run my own race. One thing I did not count on was how much sand was on this course and in some places your feet really sunk into the sand. I am not going to go into here it but lately life has been rough on me and was nearly boiling over. I release that frustration and anger out on those hills.

I had studied the course well and in my mind I separated the course into 4 big climbs (1 and 3 were really tough while 2 and 4 weren’t as bad). I flew up the first climb while running on pure emotion. The second climb was not so smooth. I knew it was about 3 miles to the top but the sand was even deeper and the sun had come out and warmed us up a little (I would say about 60F). I really struggled on this climb but at the same time still pushing a pretty good 12 minute pace. Then the realization started to set in "you idiot, we are running 50 today not a marathon". I really felt like I blew up and went out way too fast I was upset at myself for not staying calm and letting my emotion run away and probably wreak my race. The last 6-7 miles of this loop were all downhill and I couldn't contain myself, again I was flying and averaged low 9's this entire downhill section (mile 20 was 8:20!). I was flying past people most of which were all running the 25 mile race and happy to almost be finished. In my head a mental storm was brewing I could finish with the 25 milers in a pretty decent time or turn around and surly blow up around mile 30 or 40 walking the rest of the way in or worse. My mind was winning this battle and I had convinced myself that I would pull out of the race at 25 miles.

Gut Check Time
Somehow around mile 25 I convinced myself that regardless of what happened I need to run that 50. It was either going to be an epic PR or an epic disaster. Stopping at my car was mentally so so hard I wanted to hop in a take a nap. I drank my coffee that I brought for this moment. I restocked my pockets with gels and SCaps and grabbed a bagel for lunch. Leaving the turnaround I looked at my watch and saw that I was at 4:13 for 25 miles, about 6 weeks earlier I ran a trail marathon with similar elevation gain in 4:46.

Toughest Climb of the Day 7mi - 1:28 (12:04 pace)
Heading back up the trails I knew that ahead of me was going to be the hardest part of the race. Miles 25-32 were all uphill with about 1,500' of climbing. It didn't disappoint and it felt like the temps climbed too along this section. My only lifesaver was seeing all the runners coming down including my friends finishing up the 25 mile race. It gave me a nice jolt of motivation for the climb ahead. Before long I was running alone and around mile 30 I pass a guy puking on the side of the trail. I checked on him and he seemed fine but would probably be slowing down a lot over the end of the race. I didn't know it at the time but this would be the last runner I saw in the race the next 20 were in solitude (except aid station volunteers). Nearing the 32 mile aid station the clouds started rolling in and I actually got rained on a little. It was very welcomed as I was starting to feel overheated. My fear of failing was gone, my mind had pull a 180 and was shapely focused on the task.

One last big climb 8mi - 1:34 (11:47 pace)
Coming out of the last aid station I was only thinking about the next section which was 4 miles down and then 4 miles up to the 40 mile aid station. I noticed that unlike any ultra I ran before today at 30 miles I could still run downhill at a decent pace. Back though the sand pit although this time sand wasn't so bad because of the downhill assistance. I cruised though it without stopping once on the downhill. Heading up now for the final climb and I ran into the first real problem which usually happens much earlier than mile 36 but not today. Nearing the top of this climb my quads started giving out. It felt like I was at the gym pushing them to their max and then I would walk and recover a bit and then run them nearly up until failure. I didn't like this feeling because it felt like on any one of those cycles I could have gone over the edge and not been able to recover. I made it up to the aid station at mile 40 but that climb had done a number on my quads. The weather was still cooling off and again I got sprinkled on for a nice cool down. Everything was going my way.

Downhill to the finish 10.1mi - 1:45 (10:28 pace)
Before the race my friend said to me many times "the last 10 miles are downhill" which I knew was partially true but really it was rolling hills with more down than up. Heading downhill out of the mile 40 aid station my quads hurt a lot and I promised them that I would only run downhill and flats from here on. This turned out to be pretty long sections of continuous running. Again I was impressed with my downhill running ability this late into the race even knocking out a few sub 10's for miles 41 and 42 (thanks coach). On the other had my climbing muscles were toast but I still would walk/run up any really big hills. My secret goal that I didn't tell anyone was that I wanted a sub 10:00 today (a new PR). Actually the only time I looked at my overall time once before 8:00 which was at the turnaround. I was surprised to see that I was going to easily run under 9:30. Looking at my watch I saw that at 47 miles I was at about 8:30 so even the distance was a perfect 50 a sub 9:00 was out of the question. But it didn't matter a low 9 would be awesome and I starting imaging my finishing time 9:12, 9:10, 9:0? so took off down the road, The closer I got to town the faster I ran like a horse that could smell the barn. Mile 48 - 10:07, mile 49 - 9:35, mile 50 - 8:57 and then kicking in the last 0.1 at 7:25 pace.

Thoughts about the Race
Without a doubt this was the best race of my adult life. The course suited me well and everything came together perfectly on the day it needed to. This ended up being about a 1hr personal best at 50 miles. Adding to all that I don't feel that beat up 3 days later while writing this report. My muscles are sore but my feet, ankles and knees are great. I didn't have any chafing problems and I didn't even get a single blister. But this success race has also cast a shadow over my future running plans. While my body feels fine that race was very taxing on my mind. I was hoping that by running this race it would put me one step closer to running a 100. But I feel like it took me in the other direction, I can't and won't entertain the thought of running that far that hard right now and running farther I can't even comprehend.

Post-race fail
Lesson learned: After the race you got to keep on that salt intake or you will cramp just bad as if you are running. I ate and walked around right after the race but then sat down in the grass. An hour later I could stand up and my calf's were locking violently every 10 minutes or so. Worst of all I couldn't get up to go get more food or water. I eventually got up with the help of a race volunteer and then hobbled to my car were I was too afraid to drive home. I started eating and drinking and walking around some more. It took 30 minutes to get off my calf sleeves and change my socks another 10 minutes to put some pants on over my shorts. I probably spent a good 2 hours walking around eating and drinking before I felt like the cramping was over. I jumped in the car to drive home only to find that I had just killed the battery. Dome light and radio had been on that whole time.

Gear (let's just say that my friends give me a lot of crap for not looking like an ultra-runner)
Shoes - I got my first pair of trail shoes in this March which caused a foot injury so went back to my good old road shoes for training and this race. Adidas Sequence Boost.
Hydration - I love racing with a handheld hydration but not the kind you by at a running store. The problem with a backpack and those fancy handhelds is you can't easily see how much you are drinking. I go with a 20oz Gatorade bottle. Also I can toss it in the trash and be hands free, that's versatility.
Shorts - I hate running shorts, too short and to light. I need heavier material so I can actually carry stuff in my pockets. Soccer shorts are where it's at, not too long and I can still carry my phone and keys in one pocket and food in the other pocket.

Nutrition (When I wasn't running I was eating and drinking)
SCaps (sodium) - 1 per hour, I took about 12 in a zip lock bag in my pocket and add a few more at the turnaround. The extras are if it starts getting hot or I am having muscle cramps then I can take 1 every 30 minutes. Also I needed extra because the bag was in my pocket with other stuff and some break.
Gels - 4, I started off with 2 in my pocket and then took 2 more back out on the second loop. I always ate them coming into an aid station so I could toss the trash.
Liquids - I started the race with 20oz of Gatorade and I had a new 20oz bottle waiting at halfway turnaround. Also at the halfway I drank a good deal of black coffee that I had set up in my car. Coming into an aid station I would finish off any let over and then have them fill it full. Beyond 30 miles I was also drinking coke while they filled by bottle.

Food - I ate at every aid station regardless if I was hungry. I can remember eating bananas, cookies, chips, pretzels and red vines. Every time I took more food then I could eat at that moment and finished it before the next aid station (I never stay longer than it takes for them to fill up my bottle). Any big hill it was like "let's see what's I have to eat". At the half way I grabbed a bagel out of my car that took me about 5 miles to finish off.

This is a real collegiate peak Mt. Princeton at 14,196'. We didn't run up any of the collegiate peaks, I guess the name is referring to the view. This was the only picture I took at about mile 18 just before all that downhill.

My friend Meaghan took one of me at near mile 50. Only a few miles ago I was up above those mountains behind me this picture.

Course Profile

Mile Splits for todays race

Distance Time Split Section
1 0:08:30 0:08:30 First Loop
2 0:17:26 0:08:56  
3 0:26:38 0:09:12  
4 0:37:25 0:10:47  
5 0:48:05 0:10:40  
6 0:59:48 0:11:43  
7 1:09:12 0:09:24  
8 1:19:17 0:10:05  
9 1:31:25 0:12:08  
10 1:43:29 0:12:04  
11 1:54:06 0:10:37  
12 2:05:14 0:11:08  
13 2:13:57 0:08:43  
14 2:22:49 0:08:52  
15 2:32:30 0:09:41  
16 2:45:29 0:12:59  
17 2:58:03 0:12:34  
18 3:09:06 0:11:03  
19 3:17:44 0:08:38  
20 3:26:04 0:08:20  
21 3:35:24 0:09:20  
22 3:45:42 0:10:18  
23 3:54:34 0:08:52  
24 4:03:23 0:08:49  
25 4:13:10 0:09:47 25mi - 4:13 (10:08 pace)
26 4:26:36 0:13:26 Toughest Climb
27 4:37:45 0:11:09  
28 4:48:07 0:10:22  
29 5:00:43 0:12:36  
30 5:11:43 0:11:00  
31 5:25:38 0:13:55  
32 5:41:09 0:15:31 7mi - 1:28 (12:04 pace)
33 5:52:09 0:11:00 Last Major Climb
34 6:01:09 0:09:00  
35 6:10:41 0:09:32  
36 6:21:47 0:11:06  
37 6:35:32 0:13:45  
38 6:47:27 0:11:55  
39 7:00:33 0:13:06  
40 7:15:23 0:14:50 8mi - 1:34 (11:47 pace)
41 7:25:20 0:09:57 Downhill to the finish
42 7:34:55 0:09:35  
43 7:45:04 0:10:09  
44 7:58:15 0:13:11  
45 8:08:53 0:10:38  
46 8:20:19 0:11:26  
47 8:31:24 0:11:05  
48 8:41:31 0:10:07  
49 8:51:06 0:09:35  
50 9:00:03 0:08:57  
50.15 9:01:08 0:01:05 10.1mi - 1:45 (10:28 pace)