Spring in the Rockies.
Friday, April 17, 2009
Crappy drive home!
Spring in the Rockies.
Thursday, April 16, 2009
Grizzly Peak D from Loveland Pass
Yesterday Kirk and I decided to head up into the high country for some fun off of Loveland Pass. I had a vacation day to burn and he had the day off work. With all the running and training that I have been doing lately I have not been climbing as much as I would like and with days like yesterday it really makes me miss it. Here are some pictures of the awesome day that we were blessed with. It is great to go during the week with no one else up there. We ended up with about 8 miles and about 4000 feet of vertical all taking place at over 12,000 feet above sea level. Sounds like good altitude training to me.
T- 2 weeks for the 1st 50 miler of the year, CRAP!
Enjoy and have a great week.
T- 2 weeks for the 1st 50 miler of the year, CRAP!
Enjoy and have a great week.
Wednesday, April 1, 2009
March's Numbers
Not to bad of a month overall, lots of good quality runs. I was shooting for a little bit more mileage but I did miss one 2.5 hour run when I was moving that would have put me lots closer to the 300 mile mark, maybe this month I will hit 300. Here is how it all breaks down so far.
March 1st - March 31th
Miles covered on foot: 260.1
Vertical gain: 32,401 feet
Total hours (includes weights,swimming,biking,ect.): 42:37:00
Now here is the breakdown year to date.
Jan 1st - March 31st
Miles covered on foot: 676.05
Vertical gain: 88,459 feet
Total hours (includes weights,swimming,biking,ect.): 123:59:32
At this time last year I had ran 489 miles by the end of March. That is quite a difference in mileage in my mind. This next month should be about the same I think as March. The first 2 weeks of the month will be higher mileage weeks for me then it is taper time for the 50 miler in Buena Vista on May 2nd. You can also check out my on-line log by clicking on the link on the right hand side of the webpage.
Have a great week.
Shad
March 1st - March 31th
Miles covered on foot: 260.1
Vertical gain: 32,401 feet
Total hours (includes weights,swimming,biking,ect.): 42:37:00
Now here is the breakdown year to date.
Jan 1st - March 31st
Miles covered on foot: 676.05
Vertical gain: 88,459 feet
Total hours (includes weights,swimming,biking,ect.): 123:59:32
At this time last year I had ran 489 miles by the end of March. That is quite a difference in mileage in my mind. This next month should be about the same I think as March. The first 2 weeks of the month will be higher mileage weeks for me then it is taper time for the 50 miler in Buena Vista on May 2nd. You can also check out my on-line log by clicking on the link on the right hand side of the webpage.
Have a great week.
Shad
Wednesday, March 25, 2009
How the Kenyan's do it?
I think that yesterday I had the toughest treadmill workout that I have ever done, WOW! Thanks for the challenge Paul, I did way better than last week when I only got down to 6:40 pace before experiencing stomach cramping due to not feeling well.
Prescribed run: 1:15:00 cut-down run run on the treadmill. See how it compares with last week now that you have the hang of the protocol…. Start at 9:30 pace and go .1MPH faster each .25 miles. Go as long as you can using this protocol (you won’t be able to do it the whole way) and then back off to a “comfortable hard” pace that is in-between your tempo pace and easy pace (try 8:15 pace) for the remainder of time.
What I did: Started at 9:30pace for 1/2 mile then increased speed by 0.1mph every 1/4mile and was able to cut down the entire time!! Made it all the way down to 5:56pace or 10.1mph!!! Awesome! Max HR was 179 during last 1/4mile. Ended up covering 10 miles on the treadmill.
This run is one tough puppy. Basically you are doing a speed workout without the recovery. The next time I do this workout I am going to have to start at a faster pace than 9:30 per mile so that I can do some "comfortably hard" running after the cutdowns and not run out of time.
Maybe I am in better shape than I give myself credit for??? Have a great week.
Prescribed run: 1:15:00 cut-down run run on the treadmill. See how it compares with last week now that you have the hang of the protocol…. Start at 9:30 pace and go .1MPH faster each .25 miles. Go as long as you can using this protocol (you won’t be able to do it the whole way) and then back off to a “comfortable hard” pace that is in-between your tempo pace and easy pace (try 8:15 pace) for the remainder of time.
What I did: Started at 9:30pace for 1/2 mile then increased speed by 0.1mph every 1/4mile and was able to cut down the entire time!! Made it all the way down to 5:56pace or 10.1mph!!! Awesome! Max HR was 179 during last 1/4mile. Ended up covering 10 miles on the treadmill.
This run is one tough puppy. Basically you are doing a speed workout without the recovery. The next time I do this workout I am going to have to start at a faster pace than 9:30 per mile so that I can do some "comfortably hard" running after the cutdowns and not run out of time.
Maybe I am in better shape than I give myself credit for??? Have a great week.
Tuesday, March 24, 2009
Finally signed up for CP50
Well I finally gave in and signed up for Collegiate Peaks 50 miler at the beginning of May. I have been putting this off due to being lazy about it and actually having to make that commitment to doing the race. Last year I had signed up for the 50 miler and ended up changing over to the 25 miler due to my hip bothering me. Hopefully this year will be a whole different story and I can finish this beast in under 10 hours. Click here for my race report from last year.
Wish me luck! These next 2-3 weeks of training will be the key on how this race goes.
Wish me luck! These next 2-3 weeks of training will be the key on how this race goes.
Monday, March 2, 2009
February's Numbers
Not to bad for the month of February. I was shooting for a little bit more mileage but there was one down week after the Red Hot 50K that my mileage was a bit lower. Here is how it all breaks down so far.
Feb 1st - Feb 28th
Miles covered on foot: 201.05
Vertical gain: 29,109 feet
Total hours (includes weights,swimming,biking,ect.): 39:47:00
Now here is the breakdown year to date.
Jan 1st - March 1st
Miles covered on foot: 432.45
Vertical gain: 57,058 feet
Total hours (includes weights,swimming,biking,ect.): 83:52:00
This next month should be a good month as I start building more mileage for the 50 miler in Buena Vista the 1st weekend of May. You can also check out my on-line log by clicking on the link on the right hand side of the webpage.
Have a great week.
Shad
Feb 1st - Feb 28th
Miles covered on foot: 201.05
Vertical gain: 29,109 feet
Total hours (includes weights,swimming,biking,ect.): 39:47:00
Now here is the breakdown year to date.
Jan 1st - March 1st
Miles covered on foot: 432.45
Vertical gain: 57,058 feet
Total hours (includes weights,swimming,biking,ect.): 83:52:00
This next month should be a good month as I start building more mileage for the 50 miler in Buena Vista the 1st weekend of May. You can also check out my on-line log by clicking on the link on the right hand side of the webpage.
Have a great week.
Shad
Thursday, February 19, 2009
Photos from Red Hot and Moab in general
I finally got the photos from the weekend in Moab uploaded so I thought I would share. These include the race and the rest of the weekend in general. Enjoy!
Tuesday, February 17, 2009
Burned again at the Red Hot 50K
The three of us (Ashley, Braden, and I) decided on Thursday morning to leave and drive part way to Moab and try to beat the forecasted snow storm in the high country on Friday, we made it to Glenwood on Thursday night where we stayed in the worse motel that I have ever been in. I can not remember the name but it is right across the street from the Village Inn, STAY AWAY!!! Friday morning we left for Moab arriving before noon. After an easy lunch we spent the rest of the day driving around in the mountains southeast of town then went to Pasta Jays on Main St for a little carbo loading and an early bed time.
We got up the next morning around 6am leaving the hotel at 7:15. I decided not to use any of the allowed drop bags since I never use them. I figured between the Nathan pack I was running with and the aid stations that I should be fine. The weather also looked like it might just be ok today, little windy the 1st half of the race but that was it.
Right at 8am the race started up a dirt road. The first mile was a climb up and over the mesa. The plan was to just run what felt like an easy effort the first 17 miles and try and push the second half hopefully finishing under 6 hours, which is not what happened. I had water on my back and I was planning on drinking Cytomax at every aid station and eat whatever looked good.
The first half of the race was a mixture of rolling hills, some moderate climbing, jeep 4X4 roads, and sandy trails. I just tried zoning out and running what felt like an easy effort but this proved to be hard to do, my legs felt really heavy and I just was not hungry so I was not eating at the aid stations like I planned. I crossed aid station 3 at mile 17 in 2:35. Right were I wanted to be for a sub 6 hour finish. At aid station 3 I was finally able to see Ashley and Braden, it was the only place on the course that they had access to until the finish line. Braden who is 8 years old ran with me down the road from aid station 3 to where the road turns off into the trail (about a mile), he had a blast doing that and kept up with me the whole time, future ultra runner maybe???
From aid station 3 to aid station 4 was about 6-6.5 miles and a good size climb. The fourth aid station was on top of the mesa some 1500 or more feet above us. I did some walking in this section on the big uphills but overall felt fine. I came into the 4th aid station around 3:45 into the race. This aid station was at mile 23. My stomach was starting to turn on me at this aid station. I did not throw up but did what I call spit up at this station. About 2 miles after leaving this aid station my stomach turned fully against me and up came breakfast on the side of the trail (the fresh fruit I ate was still in there). Maybe I should not have eaten that fruit this morning?
From aid station 4 to aid station 5 I was just trying to run as much as my stomach would allow me to. The entire section was mostly run on slickrock and there was no real trail to follow on this section. We just went from pink flag to pink flag hanging from the brushes. Sometimes there were no pink flags and you had to find the painted symbol on the rocks to figure out where to go. I got off track a few times and added about 1/4 mile or so to this section with backtracking I did, but it was not as bad as last year. Last year they used pink flags for the right way and red for the wrong way, it was hard to tell the difference in the color with sunglasses on. This year they used blue flags to mark the incorrect way which made a world of difference. I lost some time on this section but was able to run/walk a lot of it. There was one last climb up the slickrock to the 5th aid station at mile 29. I came into this aid station around 5:15 hours after starting and of course lost my stomach again behind the jacked up jeeps. By this point I have not really had anything since mile 17, including water. Every time I tried to take something in it would come up a few minutes later.
From the 5th aid station to the finish line was only 5 miles. The first 1/2 mile or so was up a small hill of slickrock from there you jump on a 4X4 jeep road that you follow to the finish line mostly downhill. Last year I was still able to jog this into the finish despite my problems, this year I just did not have the energy so I just took my time and watched my 6 hour goal slip away as I walked down the road to a 6:30:32 finish. Crap…… Oh well I guess I got burned again at the Red Hot.
Lesson Learned:
1. I can not eat fresh fruit before a race.
2. Small bowl of Corn Flakes along with the fruit is not enough food before the race.
3. A gel, half a Snicker bite size bar, and some Cytomax is not enough calories for the 1st 17 miles.
4. Sucking on hard candy did not help me get my stomach back.
Here is the link to the website and results.
Red Hot 50K
2009 Results
I will try and get my pictures up tomorrow, I forgot the camera cable at home this morning.
Shad
We got up the next morning around 6am leaving the hotel at 7:15. I decided not to use any of the allowed drop bags since I never use them. I figured between the Nathan pack I was running with and the aid stations that I should be fine. The weather also looked like it might just be ok today, little windy the 1st half of the race but that was it.
Right at 8am the race started up a dirt road. The first mile was a climb up and over the mesa. The plan was to just run what felt like an easy effort the first 17 miles and try and push the second half hopefully finishing under 6 hours, which is not what happened. I had water on my back and I was planning on drinking Cytomax at every aid station and eat whatever looked good.
The first half of the race was a mixture of rolling hills, some moderate climbing, jeep 4X4 roads, and sandy trails. I just tried zoning out and running what felt like an easy effort but this proved to be hard to do, my legs felt really heavy and I just was not hungry so I was not eating at the aid stations like I planned. I crossed aid station 3 at mile 17 in 2:35. Right were I wanted to be for a sub 6 hour finish. At aid station 3 I was finally able to see Ashley and Braden, it was the only place on the course that they had access to until the finish line. Braden who is 8 years old ran with me down the road from aid station 3 to where the road turns off into the trail (about a mile), he had a blast doing that and kept up with me the whole time, future ultra runner maybe???
From aid station 3 to aid station 4 was about 6-6.5 miles and a good size climb. The fourth aid station was on top of the mesa some 1500 or more feet above us. I did some walking in this section on the big uphills but overall felt fine. I came into the 4th aid station around 3:45 into the race. This aid station was at mile 23. My stomach was starting to turn on me at this aid station. I did not throw up but did what I call spit up at this station. About 2 miles after leaving this aid station my stomach turned fully against me and up came breakfast on the side of the trail (the fresh fruit I ate was still in there). Maybe I should not have eaten that fruit this morning?
From aid station 4 to aid station 5 I was just trying to run as much as my stomach would allow me to. The entire section was mostly run on slickrock and there was no real trail to follow on this section. We just went from pink flag to pink flag hanging from the brushes. Sometimes there were no pink flags and you had to find the painted symbol on the rocks to figure out where to go. I got off track a few times and added about 1/4 mile or so to this section with backtracking I did, but it was not as bad as last year. Last year they used pink flags for the right way and red for the wrong way, it was hard to tell the difference in the color with sunglasses on. This year they used blue flags to mark the incorrect way which made a world of difference. I lost some time on this section but was able to run/walk a lot of it. There was one last climb up the slickrock to the 5th aid station at mile 29. I came into this aid station around 5:15 hours after starting and of course lost my stomach again behind the jacked up jeeps. By this point I have not really had anything since mile 17, including water. Every time I tried to take something in it would come up a few minutes later.
From the 5th aid station to the finish line was only 5 miles. The first 1/2 mile or so was up a small hill of slickrock from there you jump on a 4X4 jeep road that you follow to the finish line mostly downhill. Last year I was still able to jog this into the finish despite my problems, this year I just did not have the energy so I just took my time and watched my 6 hour goal slip away as I walked down the road to a 6:30:32 finish. Crap…… Oh well I guess I got burned again at the Red Hot.
Lesson Learned:
1. I can not eat fresh fruit before a race.
2. Small bowl of Corn Flakes along with the fruit is not enough food before the race.
3. A gel, half a Snicker bite size bar, and some Cytomax is not enough calories for the 1st 17 miles.
4. Sucking on hard candy did not help me get my stomach back.
Here is the link to the website and results.
Red Hot 50K
2009 Results
I will try and get my pictures up tomorrow, I forgot the camera cable at home this morning.
Shad
Thursday, February 12, 2009
Weather Forecast for Red Hot
Thought I would go and hit up go old NOAA to see what the forecast for the race will be. It looks like we might have some interesting weather on Saturday, maybe some snow and rain, can anyone say 2008 Leadville??? Looks like I better pack the Goretex GoLite jacket just in case. Anyway here you go, I am sure it will change in the next 24 hours.
Today: A 20 percent chance of rain after 11am. Mostly cloudy, with a high near 46. Calm wind becoming west southwest around 5 mph.
Tonight: Rain likely before 11pm, then a slight chance of rain and snow. Mostly cloudy, with a low around 23. West southwest wind between 5 and 10 mph. Chance of precipitation is 60%. Little or no snow accumulation expected.
Friday: Partly sunny, with a high near 42. South wind around 5 mph becoming calm.
Friday Night: A slight chance of rain and snow before 11pm, then a chance of snow. Cloudy, with a low around 25. South southwest wind between 5 and 15 mph. Chance of precipitation is 30%.
Saturday: A chance of snow before 11am, then a chance of rain and snow. Mostly cloudy, with a high near 45. South southwest wind around 15 mph. Chance of precipitation is 30%.
Saturday Night: Mostly cloudy, with a low around 25.
Sunday: Partly sunny, with a high near 45.
Today: A 20 percent chance of rain after 11am. Mostly cloudy, with a high near 46. Calm wind becoming west southwest around 5 mph.
Tonight: Rain likely before 11pm, then a slight chance of rain and snow. Mostly cloudy, with a low around 23. West southwest wind between 5 and 10 mph. Chance of precipitation is 60%. Little or no snow accumulation expected.
Friday: Partly sunny, with a high near 42. South wind around 5 mph becoming calm.
Friday Night: A slight chance of rain and snow before 11pm, then a chance of snow. Cloudy, with a low around 25. South southwest wind between 5 and 15 mph. Chance of precipitation is 30%.
Saturday: A chance of snow before 11am, then a chance of rain and snow. Mostly cloudy, with a high near 45. South southwest wind around 15 mph. Chance of precipitation is 30%.
Saturday Night: Mostly cloudy, with a low around 25.
Sunday: Partly sunny, with a high near 45.
Tuesday, February 10, 2009
Mount Sherdian 2-8-09 and upcoming Red Hot
This past Sunday a group of 6 of us went to climb Mount Sheridan at 13,748ft above sea level. It was Kirk, Tracy, Chris Deck, Matt (Chris's cousin), Art (Kirk's co-worker) and myself. The road to the summer trailhead at Four Mile Creek on the Fairplay side of the mountain was closed due to snow about 3.25 miles from the trailhead. With this added mileage the hike came out to be about 13 miles round trip and 4500ft of gain. It took us 6 hours total which is not a bad clip considering the 30mph winds and snow that was thrown at us. Out of the 6 of us, Tracy, Chris, and myself hit the summit and the others turned around about 400 vertical feet from the top due to the cold and shivering wildly. I never took my snowshoes off my pack the whole day, the snow was hard enough that I could just walk on top of it and only sink a few inches. Here are a couple of pictures that were taken by Tracy. They show Chris and myself on the summit and a group picture at the end of the day.
This upcoming Saturday 2/14 I have my 1st race of the year, Red Hot 50K. I am more nervous about this race than I have been in past races and I can not figure out why. Is it because I have been working with a coach the past 3 or so months and now I feel higher expectations? Or is it because it is just the first of the year on my way to another 100 mile attempt? I think a huge part of it is the first question I raised, higher expectations. After feeling like I let down lots of people with dropping from Leadville at mile 78 last summer the last thing I want to do is have another let down due to a slower than expected time, hell I don't even know what time I should be shooting for or what pace I should try and run. I know that I am stronger than last year the question is how much stronger am I? I just don't want to let down myself, Ashley, or anyone else for that matter.
Well that is enough rambling and whining for today. I have to get back to work. I will post a race report next week and let you know how it went.
This upcoming Saturday 2/14 I have my 1st race of the year, Red Hot 50K. I am more nervous about this race than I have been in past races and I can not figure out why. Is it because I have been working with a coach the past 3 or so months and now I feel higher expectations? Or is it because it is just the first of the year on my way to another 100 mile attempt? I think a huge part of it is the first question I raised, higher expectations. After feeling like I let down lots of people with dropping from Leadville at mile 78 last summer the last thing I want to do is have another let down due to a slower than expected time, hell I don't even know what time I should be shooting for or what pace I should try and run. I know that I am stronger than last year the question is how much stronger am I? I just don't want to let down myself, Ashley, or anyone else for that matter.
Well that is enough rambling and whining for today. I have to get back to work. I will post a race report next week and let you know how it went.
Monday, February 2, 2009
January's breakdown of the Numbers.
I had a pretty strong month for my 1st month of the year. I went to my on-line log and ran the numbers, not to bad! I had basically 225.65 total miles covered on foot with over 26,000 ft of vertical for the month of January. I was hope for over 250 but this is still good. I am wondering how I will be feeling in 2 weeks at the Red Hot 50K in Moab? Comparing to the number of miles that I ran last year in January (165) it is a huge improvement. There was also more quality runs this year. Last year I just put in the miles and did not do any tempo, speed, ect... This year running under a coach Paul DeWitt I put in much more quality runs. I am hoping for a much better finishing time than last years 6:24 which is my worse ever for a 50K. Here is the report from last year 2008 Red Hot
activity # time miles +ft
Running 24 32:35:00 210.4 (9:17) 23850
Snowshoeing 2 4:15:00 10.25 (24:52) 2500
Weights 7 3:00:00
Biking 7 1:45:00
Other 4 1:15:00 5.0 (15:00)
Total 44 42:50:00 225.65 26350
Have a great week!
activity # time miles +ft
Running 24 32:35:00 210.4 (9:17) 23850
Snowshoeing 2 4:15:00 10.25 (24:52) 2500
Weights 7 3:00:00
Biking 7 1:45:00
Other 4 1:15:00 5.0 (15:00)
Total 44 42:50:00 225.65 26350
Have a great week!
Wednesday, January 21, 2009
Clif Bar Recall
If you are like me you most likely have a bunch of these bars laying around in case you get the munches or use them on long hikes/climbs. Here is the list from the website of what has been recalled.
-------------------------------------------------------------------------------------
Voluntary Recall
On January 19, 2009, we announced a voluntary recall of 14 U.S and 4 Canadian products including CLIF Bar, CLIF Builder’s, CLIF MOJO, CLIF Kid Organic ZBaR and LUNA Bar, in the U.S. and Canada because the peanut butter in those products was sourced, for a limited period of time, from the Peanut Corporation of America (PCA). PCA is a manufacturer and supplier of peanut butter for many food companies and manufacturers.
PCA is under investigation by the U.S. Food and Drug Administration for a recent Salmonella outbreak thought to be caused by tainted peanut butter. In light of this investigation, and with an abundance of caution, Clif Bar & Company has enacted a voluntary recall. We take the health and safety of our consumers very seriously.
In the U.S, the following 14 products are included in the recall. Only bars with wrappers that have the following BEST BY or SELL BY codes1 on them, in all sizes and packages, are being recalled:
CLIF BAR Chocolate Chip Peanut Crunch
BEST BY/SELL BY:
21JUN09 to 01OCT09 and
03NOV09 to 28NOV09
CLIF BAR Crunchy Peanut Butter
BEST BY/SELL BY:
21JUN09 to 01OCT09 and
03NOV09 to 28NOV09
CLIF BAR Peanut Toffee Buzz
BEST BY/SELL BY:
13SEP09
CLIF Builder’s Peanut Butter
SELL BY:
19JUL09 to 30SEP09 and
05NOV09 to 18NOV09
CLIF Kid Organic ZBaR Peanut Butter
BEST BY:
07JUL09 to 05SEP09 and
12NOV09
LUNA Nutz Over Chocolate
BEST BY:
29JUL09 to 03OCT09 and
11NOV09 to 14NOV09
LUNA Peanut Butter Cookie
BEST BY:
02OCT09 to 03OCT09 and
11NOV09 to 14NOV09
MOJO Honey Roasted Peanut
BEST BY:
30APR09 to 21JUN09
MOJO Mixed Nuts
BEST BY:
30APR09 to 21JUN09
MOJO Mountain Mix
BEST BY:
30APR09 to 21JUN09
MOJO Peanut Butter Pretzel
BEST BY:
30APR09 to 21JUN09
MOJO Dipped Chocolate Peanut
BEST BY:
30APR09 to 21JUN09
MOJO Dipped Peanut Butter and Jelly
BEST BY:
30APR09 to 21JUN09
MOJO Dipped Fruit and Nut
BEST BY:
30APR09 to 21JUN09
In Canada, the following 4 products are included in the recall. Only bars with wrappers that have the following EXPIRY DATE/DATE D’EXPIRATION codes1 on them, in all sizes and packages, are being recalled:
CLIF® BAR Chocolate Chip Peanut Crunch / Brisures de Chocolat aux Arachides Croquants
EXPIRY DATE/DATE D’EXPIRATION:
2009SE07
CLIF BAR Crunchy Peanut Butter / Beurre d’ Arachide Croquant
EXPIRY DATE/DATE D’EXPIRATION:
2009SE06 to 2009SE11 and
2009NO13
CLIF® BAR Peanut Toffee Buzz® / Toffee et Arachides
EXPIRY DATE/DATE D’EXPIRATION:
2009SE12
CLIF Builder’s Peanut Butter / Beurre d’Arachide
EXPIRY DATE/DATE D’EXPIRATION:
2009JL20 and
2009AU20
No other CLIF or LUNA products or flavors are included in this recall.
If you purchased the recalled bars, please destroy them but retain the BEST BY, SELL BY or EXPIRY DATE/DATE D’EXPIRATION code found on the back of the package. For questions or a refund, contact us online or call 1-800-CLIFBAR (1-800-254-3227).
Rest assured, we are doing everything we can to address this situation. Consumer safety is our number one priority.
-------------------------------------------------------------------------------------
Be safe,
Shad
-------------------------------------------------------------------------------------
Voluntary Recall
On January 19, 2009, we announced a voluntary recall of 14 U.S and 4 Canadian products including CLIF Bar, CLIF Builder’s, CLIF MOJO, CLIF Kid Organic ZBaR and LUNA Bar, in the U.S. and Canada because the peanut butter in those products was sourced, for a limited period of time, from the Peanut Corporation of America (PCA). PCA is a manufacturer and supplier of peanut butter for many food companies and manufacturers.
PCA is under investigation by the U.S. Food and Drug Administration for a recent Salmonella outbreak thought to be caused by tainted peanut butter. In light of this investigation, and with an abundance of caution, Clif Bar & Company has enacted a voluntary recall. We take the health and safety of our consumers very seriously.
In the U.S, the following 14 products are included in the recall. Only bars with wrappers that have the following BEST BY or SELL BY codes1 on them, in all sizes and packages, are being recalled:
CLIF BAR Chocolate Chip Peanut Crunch
BEST BY/SELL BY:
21JUN09 to 01OCT09 and
03NOV09 to 28NOV09
CLIF BAR Crunchy Peanut Butter
BEST BY/SELL BY:
21JUN09 to 01OCT09 and
03NOV09 to 28NOV09
CLIF BAR Peanut Toffee Buzz
BEST BY/SELL BY:
13SEP09
CLIF Builder’s Peanut Butter
SELL BY:
19JUL09 to 30SEP09 and
05NOV09 to 18NOV09
CLIF Kid Organic ZBaR Peanut Butter
BEST BY:
07JUL09 to 05SEP09 and
12NOV09
LUNA Nutz Over Chocolate
BEST BY:
29JUL09 to 03OCT09 and
11NOV09 to 14NOV09
LUNA Peanut Butter Cookie
BEST BY:
02OCT09 to 03OCT09 and
11NOV09 to 14NOV09
MOJO Honey Roasted Peanut
BEST BY:
30APR09 to 21JUN09
MOJO Mixed Nuts
BEST BY:
30APR09 to 21JUN09
MOJO Mountain Mix
BEST BY:
30APR09 to 21JUN09
MOJO Peanut Butter Pretzel
BEST BY:
30APR09 to 21JUN09
MOJO Dipped Chocolate Peanut
BEST BY:
30APR09 to 21JUN09
MOJO Dipped Peanut Butter and Jelly
BEST BY:
30APR09 to 21JUN09
MOJO Dipped Fruit and Nut
BEST BY:
30APR09 to 21JUN09
In Canada, the following 4 products are included in the recall. Only bars with wrappers that have the following EXPIRY DATE/DATE D’EXPIRATION codes1 on them, in all sizes and packages, are being recalled:
CLIF® BAR Chocolate Chip Peanut Crunch / Brisures de Chocolat aux Arachides Croquants
EXPIRY DATE/DATE D’EXPIRATION:
2009SE07
CLIF BAR Crunchy Peanut Butter / Beurre d’ Arachide Croquant
EXPIRY DATE/DATE D’EXPIRATION:
2009SE06 to 2009SE11 and
2009NO13
CLIF® BAR Peanut Toffee Buzz® / Toffee et Arachides
EXPIRY DATE/DATE D’EXPIRATION:
2009SE12
CLIF Builder’s Peanut Butter / Beurre d’Arachide
EXPIRY DATE/DATE D’EXPIRATION:
2009JL20 and
2009AU20
No other CLIF or LUNA products or flavors are included in this recall.
If you purchased the recalled bars, please destroy them but retain the BEST BY, SELL BY or EXPIRY DATE/DATE D’EXPIRATION code found on the back of the package. For questions or a refund, contact us online or call 1-800-CLIFBAR (1-800-254-3227).
Rest assured, we are doing everything we can to address this situation. Consumer safety is our number one priority.
-------------------------------------------------------------------------------------
Be safe,
Shad
Tuesday, January 20, 2009
Our New Wheels
Well Ashley and I finally broke down and got some new wheels. After 10 years and 230,000 miles on the 1997 S-10 Blazer (aka Big Red) we bought a 2003 4Runner. I guess I am going to have to drive every once in a while when we all go to the mountains now huh? She seems to be a great mountain/road trip car, lots of room, V8 that gets over 20 miles per gallon, and all time 4 wheel drive. Now I just need to come up with a good name for her and figure out what to do with Big Red (the Blazer) who still runs pretty good. Any ideas?
Wednesday, January 7, 2009
Reflections of 2008 and 2009 goals
I thought it was time to do my yearly review to see where I stand and what I did in 2008 and also lay out my 2009 goals for everyone to see.
I just calculated my all stats for 2008 and this is what I have:
Hours:
Running: 366.5 hours
Biking: 12.75 hours
Swimming: 5.5 hours
Weights: 31 hours
Other (hiking, yoga, ect.): 105 hours
Total 2008 hours: 521
Total 2008 miles covered on foot (running/hiking): 2085
I need to spend more time swimming and in the weight room in 2009. Think my goal for 2009 will be over 2500 miles. I covered just under 1400 miles in 2007 so 2008 was a large increase of total volume.
Here is a list of all the races I did in 2008 also, not bad. This is the most I have done in a year and my 1st full year in doing ultras. The Moab race at the top of the list was only my 2nd ultra and 4th race of marathon distance or longer. I just did my 1st ultra (34 miler) in Sept of 2007. You can look through the Blog on the right hand side of the page if you want to read the race reports from any of the races below.
2008 RACES
• Moab Red Hot 50K (34 miles)2/16 (6:24:00)
• Greenland 50K (31 miles)4/19 (5:06:09)
• Collegiate Peaks 25 miler 5/3 (4:10:12)
• Wyoming Marathon (26.2 miles) 5/25 (4:09:42)
• Squaw Peak 50 miler 6/7 (12:06:40)
• Mount Evans Ascent (14.5 miles)6/21 (2:46:43)
• Leadville Marathon (26.2 miles) 7/5 (5:32:00)
• High Mountain 50K (32 miles) 7/12 (6:09:59)
• Wild West Relay (about 20 miles per runner) 8/1 (27:11:00)
• Leadville 100miler 8/16 (dropped @ mile 76 on the course due to knee problems)
I just thought all of that was interesting. I was also comparing the average miles per week for the 8 weeks leading up to the race in Moab in Feb. I thought I have been doing less this year over the same time last year but I am wrong. Last year 8 weeks leading up to this race I averaged about 33 miles per week. This year so far I am averaging 42 miles per week and that is going to increase as my long runs are increasing to 4 hours over the next few weekends. This should be an interesting year.
Here is what my 2009 race schedule looks like right now, of course it will change in the upcoming months. I will update it on the right hand side of the page as the year progresses.
Tentative 2009 Race Schedule:
1) Red Hot 50K (34 miles) 2/14
2) Desert RATS 25 miler 4/18
3) Collegiate Peaks 50 miler 5/2
4) Bolder Boulder 10K (6.2 miles) 5/26
5) Big Horn 100 miler 6/19
6) Leadville Marathon (26.2 miles) 7/11
7) Wild West Relay 6X6 (about 30 miles) 8/7
8) Leadville 10K (6.2 miles) 8/16
9) A fall marathon to try and qualify for Boston (26.2 miles)
Here are some of my goals for 2009.
Top GOALS for 2009:
1) Finish the Big Horn 100 mile trail run
2) Finish CP 50 mile trail run under 10 hours
3) Finish a marathon under 3 hours and 10 mins
4) Complete 5-10 new 14ers
5) Repeat 5-10 14ers
6) Run from Denver to Leadville on the Colorado Trail. (in sections if there is time)
7) Cover over 2500 miles on foot in 2009.
8) Do more than running 10 races of any distance.
I want to thank everyone from my girlfriend to friends and family for their support and encouragement in 2008. Hopefully even bigger things will come in 2009 for everyone.
Happy New Years!
Shad
I just calculated my all stats for 2008 and this is what I have:
Hours:
Running: 366.5 hours
Biking: 12.75 hours
Swimming: 5.5 hours
Weights: 31 hours
Other (hiking, yoga, ect.): 105 hours
Total 2008 hours: 521
Total 2008 miles covered on foot (running/hiking): 2085
I need to spend more time swimming and in the weight room in 2009. Think my goal for 2009 will be over 2500 miles. I covered just under 1400 miles in 2007 so 2008 was a large increase of total volume.
Here is a list of all the races I did in 2008 also, not bad. This is the most I have done in a year and my 1st full year in doing ultras. The Moab race at the top of the list was only my 2nd ultra and 4th race of marathon distance or longer. I just did my 1st ultra (34 miler) in Sept of 2007. You can look through the Blog on the right hand side of the page if you want to read the race reports from any of the races below.
2008 RACES
• Moab Red Hot 50K (34 miles)2/16 (6:24:00)
• Greenland 50K (31 miles)4/19 (5:06:09)
• Collegiate Peaks 25 miler 5/3 (4:10:12)
• Wyoming Marathon (26.2 miles) 5/25 (4:09:42)
• Squaw Peak 50 miler 6/7 (12:06:40)
• Mount Evans Ascent (14.5 miles)6/21 (2:46:43)
• Leadville Marathon (26.2 miles) 7/5 (5:32:00)
• High Mountain 50K (32 miles) 7/12 (6:09:59)
• Wild West Relay (about 20 miles per runner) 8/1 (27:11:00)
• Leadville 100miler 8/16 (dropped @ mile 76 on the course due to knee problems)
I just thought all of that was interesting. I was also comparing the average miles per week for the 8 weeks leading up to the race in Moab in Feb. I thought I have been doing less this year over the same time last year but I am wrong. Last year 8 weeks leading up to this race I averaged about 33 miles per week. This year so far I am averaging 42 miles per week and that is going to increase as my long runs are increasing to 4 hours over the next few weekends. This should be an interesting year.
Here is what my 2009 race schedule looks like right now, of course it will change in the upcoming months. I will update it on the right hand side of the page as the year progresses.
Tentative 2009 Race Schedule:
1) Red Hot 50K (34 miles) 2/14
2) Desert RATS 25 miler 4/18
3) Collegiate Peaks 50 miler 5/2
4) Bolder Boulder 10K (6.2 miles) 5/26
5) Big Horn 100 miler 6/19
6) Leadville Marathon (26.2 miles) 7/11
7) Wild West Relay 6X6 (about 30 miles) 8/7
8) Leadville 10K (6.2 miles) 8/16
9) A fall marathon to try and qualify for Boston (26.2 miles)
Here are some of my goals for 2009.
Top GOALS for 2009:
1) Finish the Big Horn 100 mile trail run
2) Finish CP 50 mile trail run under 10 hours
3) Finish a marathon under 3 hours and 10 mins
4) Complete 5-10 new 14ers
5) Repeat 5-10 14ers
6) Run from Denver to Leadville on the Colorado Trail. (in sections if there is time)
7) Cover over 2500 miles on foot in 2009.
8) Do more than running 10 races of any distance.
I want to thank everyone from my girlfriend to friends and family for their support and encouragement in 2008. Hopefully even bigger things will come in 2009 for everyone.
Happy New Years!
Shad
Wednesday, November 5, 2008
Mount Sherman & Gemini Peak
I have been kind of slacking on my posting lately and for that I am sorry. I started using an on-line training journal so I no longer post my workouts here. There is a link on the right hand side of the page that will take you to my on-line log at www.attackpoint.org. This is an awesome site. I will also in the next few months be laying out my 2009 race schedule. I am excited about that.
Now to get down to why I am even posting anything. This past weekend Ashley, Kirk, Tracy, and decided to take on Mount Sherman at 14,036ft above sea level. This is a straight forward and pretty easy hike. While we were up there I decided that I might as well knock out Gemini Peak which is just a short ridge walk away. That will be one more top 100 in Colorado done. There are all kinds of neat mine structures all over the mountain that you can check out, see the pictures below. This is a great mountain for 1st timers that want to try their hand at climbing a 14er.
We had a great day with the exception of the wind and I could not have asked for better company. Below are some pictures from the hike.
Happy Trails.
Shad
Now to get down to why I am even posting anything. This past weekend Ashley, Kirk, Tracy, and decided to take on Mount Sherman at 14,036ft above sea level. This is a straight forward and pretty easy hike. While we were up there I decided that I might as well knock out Gemini Peak which is just a short ridge walk away. That will be one more top 100 in Colorado done. There are all kinds of neat mine structures all over the mountain that you can check out, see the pictures below. This is a great mountain for 1st timers that want to try their hand at climbing a 14er.
We had a great day with the exception of the wind and I could not have asked for better company. Below are some pictures from the hike.
Happy Trails.
Shad
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