Preparation and Schedule Trivia for the Arizona Sky Race Vertical K

Event Schedule Friday, October 2
10:30 AM – Vertical Kilometer Start at Sunset Lift
1:00 PM – Vertical Kilometer Course Closed
2:00 PM – Awards

VK Race Day Packet Pickup
Will be available at the start line at Sunset Chairlift starting at 9:30 AM. Please have your summit drop bag ready to go at 10:00 AM.

VK Drop Bags
Vertical K runners may have a finish line drop bag for the top of the mountain. These must be given to us at the start line by 10:00 AM to be transported to the top of the mountain.

Race Website LINK

View of Utah Lake from Bonneville Shoreline Trail

Getting ready?
Friday, Sept 25, trim fingernails
Sunday, Sept 27, trim head and beard
Monday, Sept 28, trim toenails

Stats on the Incline Treadmill Monday

Training?
Monday, Sept 28 - Treadmill 1500' at 30% and Glute-Ham Raises
Tuesday, Sept 29 - Stairmaster 20:00 @ 75 spm
Wednesday, Sept 30 - planned: Elliptical actual: Rest Day!
Thursday, October 1, Rest Day!

Goals?

1. Finish under cutoff: 2:30
2. Beat Quandary Vertical K Winter Route PR 1:43
3. Beat Quandary Vertical K Summer Route PR 1:35
4. Beat Olympus Saddle Vertical K PR 1:23

Note in screenshot from Strava that I beat my old minute increment bests by a good 10 minutes and maintained a 644 VAM. My recent training runs on the foothills of Timpanogos indicate that I should be able to sustain about 660 VAM now. I would love to achieve that.

Olympus Saddle PR

My Olympus Saddle Vertical K PR of 780 VAM. A worthy goal, but not in line with recent efforts. Looking to see if my training and resting protocol pulls me through this race in Arizona.

Logistics?
Driving down Thursday, Camping in Coconino National Forest Primitive Camping. Heading over to Ski Area Friday morning. Racing. Leaving after awards to return to Provo, UT.

Weather for camping near Arizona Snow Bowl

Camping Thursday

Location: Off Snowbowl Road on the southern flank of the San Francisco Peaks, north of Flagstaff, AZ. LINK
GPS (Map): 35°17'36.8"N 111°42'10.6"W

Access: From Flagstaff drive north on US 180 for about 7 miles to FR 516 (Snowbowl Road). Drive approximately 2.25 miles on this paved road to a dirt road, FR 522, and turn right. The Dispersed Camping area begins about a quarter mile from Snowbowl Road.

Afterwards?
Saturday I will be cheering for my 14 year old at his CX (Cyclocross) Race in Draper, UT.

Link to last Saturday CX Race in Ogden, UT HERE

Hill Repeats on the Bonneville Shoreline Trail near Provo Utah

Elbrus Race 2014 Tentative Schedule Posted

I recently discussed the Elbrus Race 2014 Schedule with the organizer. It's great to see the schedule up so early. Here's the itinerary as posted on the website [CLICK HERE].

IX international Elbrus Race program :

Date	Days	Day's program
06.09.2014	day 01	Flight arrival to Min Vody. Transfer to Baksan Valley, Azau station. Accommodation in the Hotel Elba.
07.09.2014	day 02	Acclimatization walking nearby. Accommodation in the Hotel Elba.
08.09.2014	day 03	Transfer to Azau lift station. The opening of the competition. Going up to refuge "Barrels" ~3710m. Night at refuge "Barrels"
09.09.2014	day04	Qualifying speed climb from Barrels hut to the Pastukov rocks, 4800 m.
10.09.2014	day 05 (full moon at 15:00 pm)	Relax day. Night at the refuge "Barrels"
11.09.2014	day 06	Speed Climb of Mt. Elbrus West 5642 m. "Classic" from hut Barrels (3710) & "Extreme" from Azau 2400m Descent from Barrels to the Valley
12.09.2014	day 07	spare day for the Race or Awards Ceremony at the morning & The farewell party at the evening
13.09.2014	day 08	Transfer to airport. Flight from Min Vody..

The organizer asked for my opinion about the sensitivity of doing the race on the 11th (9/11) and whether we should do it on the 12th. I replied that if we did it on the 12th we should extend the itinerary to allow for a run on the 13th in case of bad weather. Otherwise we could do a memorial service on the 11th before the run and then commemorate wold brotherhood and cooperation with the International Elbrus Race.

Race Organizer Nik and I in the van on the way to the Tram Station

How do you feel about this issue? Should we go ahead or wait a day? I'll pass on your thoughts to the organizer.