Inov-8 X-Talon 212
Ok enough waiting here’s my full report on the X-Talon 212. These shoes are awesome! They are light light light, and aggressive! Lucky for me I’ve been able to get a good feel for how these shoes work in the nastiest terrain that Clinton Lake can throw at me.
The last few months have been snowy, muddy, icy, snowy again then muddy again. This is when the X-Talons show their strengths. When in snow, the shoes grip, and claw up inclines, and hold steady when going down declines. After the snow melts the mud rears it’s ugly face, and that just makes the X-Talons more ferocious! When cruising through the trees with lots of twists and turns every foot strike hits the ground with a solid confident hold, ready to propel me faster through the forest.
I wish I were a writer by profession so I could properly explain how awesome these shoes are.
When it’s icy, just pop a couple screws in the lugs (gotta be careful with this part cause the rubber is a bit softer on these shoes than the roclites and the lugs will twist around when being screwed). I only run with two screws in the forefoot, and that’s plenty to keep me from slipping around. Being a midfoot striker I typically land on my screws first, they dig into the ice, and by the time I’m pushing off again the screws are still holding tight in the ice.
The bad – these shoes are not the most comfortable when the grounds dry and solid. These shoes need to be run in the nastiest of the nasty. They crave it! When the ground is dry, I’d prefer to run in a pair of roclites or my NB MR790’s. The solid flat ground really lets you feel how soft the lugs are on the X-Talons, and I feel myself a little wobbly each time I strike the ground and compress the lugs.
Final thought – If you’re in an area with constantly nasty terrain, I highly recommend the X-Talons. They are a shoe that you will feel comfortable in racing through mud, ice, snow, slush, what ever nature decides to throw at you!
Cotton Kills
This year there has been a lot of questions about what to wear on your feet when running in the snow and ice. This year in Kansas has been particularly nasty with snow fall and lots of cold weather to keep the snow around. Typically this weather leads to many people in the gym running on the treadmill. There are a few hearty souls who choose to run outside no matter what the weather conditions are. Running in cold weather is perfectly normal for most of us. The human body is an amazing animal capable of adapting to wildly changing conditions. Just look at Badwater for heat and the Yukon Artic Ultra for cold. If there’s land, there’s someone that will run on it.
The most important thing about running in any extreme temperature is what you wear. Running in extreme cold weather you have to think about keeping body heat in and getting moisture away from your body. There are a lot of fabrics out there that specialize in wicking, cotton is not one of those fabrics. Cotton, when it gets wet, will speed up the heat transfer from your body. While cotton is dry, it’ll do a fine job of keeping you warm, but what happens when we run? We sweat, and the cotton gets wet.
My personal favorite in winter time fabric is wool. There are many companies out there who make technical wool clothing from socks to shirts. I’m going to be lazy and keep this post specifically to socks, though there is a lot of literature about the differences between wool and synthetic fabrics and whose wool is better.
There are two groups of people when it comes to what you should wear on your feet in the winter. There’s the Gore-Tex/plasticbag/extrasocks/gaiters/etc… group and there’s the wool sock group. While the former is a great strategy for keeping water away from your feet, the solution is not full proof. By using a waterproof fabric like Gore-Tex, it makes it very hard for any water that’s in your shoe to escape. So if by chance you come across a stream that’s deeper than you thought or your foot falls through some ice, point is, you’ll get water at some point in your shoe. By adding a plastic bag, you do a very good job of keeping that outside water from getting to your feet, but you produce a lot of wetness inside the bag, that can’t go anywhere. In my opinion this will lead to athletes foot.
The strategy I recomend is to use a nice fast draining shoe and wear a nice pair of wool socks. I prefer to wear SmartWoll PhD Running Trail Mini socks. While wearing a good wool sock mixed with a fast draining shoe any water you get in the shoe, will initially be cold. But, within, seconds your natural body heat will warm up the water soaked into the sock. Any access water will drain from the shoe, and you’re left with a damp warm sock that will continue to warm your feet as you run. The longer you run you may notice that the sock will even dry out. But if it doesn’t that’s no problem, cause your foot stays warm the whole time.
I’ve done many of runs (10 mile+) in just one pair of wool socks in sub freezing temperatures, such that, at the end of the run my socks are soaked (just as if I were doing stream crossing in the spring/summer), but perfectly warm for the whole run.
My experiences with running has lead me to believe that dry feet, while ideal, can not be guaranteed (and in the case of Kansas, rarely achieved). It is much better to be prepared to be wet, then to hope you don’t get wet.
Go big or go home
I can’t even begin to count how many times I’ve heard this phrase. These past few days have been full of excitement for me. First I find out I’m accepted into Western States for 2010. Next thing I find myself doing is thinking about going for a grand slam. Well what’s the grand slam you might be asking yourself. It consists of running 4 100 mile ultra’s starting with Western States in June and culminating with Wasatch Front 100 in September. To put that in perspective, that is one 100 each month for 4 months.
My training last week, was geared towards peaking at Leadville in Aug (which is part of the Slam). On Saturday that was changed to peak for WS, and survive Leadville 2 months later. Now after reaching an agreement with Laurie (to be covered in a bit) my training has now changed to sustainability! I need enough miles under me to speed up recovery. The idea of running a hundred isn’t the scary part. It’s getting myself to the point where I can recover in 2-3 weeks post 100 in order to do it all over again. Not once, or twice but 3 times, I need to recover, prepare and murder myself.
So let it be said that I had to make a sacrifice to Laurie in order to be able to have the ability to attempt such a feat. Post slam, I’m being delegated to ultra-bitch. Laurie is going to attempt her first 50 mile race in CA in July (the exact same weekend I will be in VT attempting the VT100). It really is a bummer that these two events have to happen on the same weekend (let a lone the same month). Laurie has been the most fantastic crew member anyone could ask for. She selflessly stays up hour after hour, driving from aid station to aid station always with a smile on her face. Ready to help me with what ever my problem is. Then to top if off after she’s done all that for me she’s also paced me to the finish line of my last two (well only) hundreds.
She was going to attempt her first 50 mile this year in Oregon. We registered, we made travel arrangements, had everything in order. And then school got the better of her and her training took a hit and by the time it was taper time for the race she was unable to get enough training in. We still went and she crewed for me. I felt bad cause this was supposed to be _her_ race. It ended up being about me. Later we were discussing future 50 mile races for her to attempt. And the Headlands 50 seemed like a perfect fit. And training for that race had commenced. Unfortunately, I had the gall to go and get accepted into WS, and on top of that ask her for permission to skip on her first 50. While I feel bad about this decision. I know that she will do absolutely amazing at Headlands.
Ultra-marathons are, by their nature, a very selfish sport. It’s rare that a person can run 100 miles purely by themselves. It usually takes unnatural support of your friends and family, hard working and tireless crew, and pacers who selflessly run with you through the cold and the dark, only to make it to the finish line without any glory. I know for a fact, if it weren’t for my crew, I would not have made it through Leadville this year. I felt the curtain closing. But my crew rescued me. Put food in me, fixed my feet, talked me up, made me feel better, and before I knew it i was running again. I was climbing Hope Pass and making up time. The crew of an ultra runner are way to often the unsung hero’s of a 100 mile sufferfest.
I’m going to attempt the Grand Slam in 2010. It doesn’t get much bigger than this. Regardless of the outcome of the slam, I will find my limits. I will learn about myself. I will grow, become smarter, wiser, stronger. What ever awaits me in September I will accept it honor and humility, regardless.
How about go big and go home? Because when this is over I can guarantee that I will want to go home!
I’m in!
Western States 100. The grand daddy of all hundreds. What is there to say? How about HOLY CRAP?!
I never thought I would make it into Western States on my first try. To be completely honest, I only put in this year for a better chance getting in next year.
Saturday, Laurie and I went to Gary Gribble’s for the Lawrence Trail Hawks 20% off day. I had actually not thought much about the lottery. At Gary’s we hung out, talked, I bought some new clothes and food, it was shaping up to be a great day. After the sale, we caravanned over to the river trails for a nice cool run around along the trail. At the start of the run Coleen made sure I had my phone with me so we could check the lottery results as they happened. I assured her that the lottery was not going to start until we finished our first loop.
After the run we made sure to check my phone, and saw that they hadn’t started the picks yet. Laurie, Renee, Mary-Ann, Angie and I decided to take off and get some breakfast. The rest of the Hawks went out for another half loop. While at breakfast I started getting anxious. I couldn’t put my phone down. I was clicking refresh every 30 seconds.
I saw that Greg Burger was accepted. Then after Greg, Lee Crane of Topeka was accepted. I kept waiting and watching for my name, Coleen’s name, anyone one else that I knew. Next, thing I get an email from a fellow runner who was congratulating me on getting into Western. I was shocked! Next I got an email from from UltraSignup.com. Soon I was getting text messages and hysterical phone calls!
I made it! I’m in Western States.
Now what? I need to train. I need to plan. I need to figure out crew, accommodations, travel arrangements, etc.
Well that’s that. Western States 2010 here I come.
Interview
So recently, my friend Sarah has just finished her first 50 mile ultra. She is contemplating running a 100 and had some questions for me (and some other 100 mile finishers). I thought that it would make for some good content for my blog as well. So for your reading enjoyment:
1. Why, in the name of all that’s holy and good, did you decide to run a 100-mile race?
I would say this is the most commonly asked question, and, to be honest, the answer is really simple to see if I could do it. My dad did Leadville one time, I went out to pace him. I had no idea what to do, turns out I was a horrible pacer. I didn’t know what to do, I didn’t know how to act, I wasn’t sure if I should be in front or in back. After the whole experience I said to myself I never want to run that far. Guess it turns out I was wrong. There’s something about running 100 miles that removes barriers from your life and puts everything else in perspective. Sure running it is an accomplishment in and of itself, but the real accomplishment is removing barriers to success in your life.
2. What 100(s) have you done?
So far only Rocky Raccoon 100 (easy) and Leadville Trail 100 (hard)
3. How do you train for such a long distance? (I’m sure you get this one all the time.)
Basically I just run and run aaaaannnnd run. Working a full time job Monday through Friday doesn’t leave a lot of free time, especially when I have friends and a girlfriend, so finding time to run get’s difficult. So I usually run at night Monday through Friday, and then will run in the mornings on the weekends. I find myself more comfortable running the Trails at Clinton Lake at night due to my familiarity with the rocks, roots, colors smells sounds etc…
I would say two important things for being ready for a 100.
1) make sure that running a 50k each week is something you can just do. It’s not an event, it’s not a production and it doesn’t leave you hobbled for the following week.
2) Back to backs are very very very important. If you want you can spread your 50k out over a weekend. That’s fine, too, but I’d might suggest if you’re gonna split your 50k, make it heavy. (like closer to 40 miles).
I know these both sound big. But they are something you should work up too (and coming off a 50mile you should have no problem with it). Feel free to do a percentage of each, but as each and ever week goes by add just a little more. (the 10% rule still applies, don’t increase your weekly milage by more than 10% a week)
4. How does 100-mile training differ from 50K and 50-miler training?
I kinda covered this in the previous question, but I’ll add nutrition comes into play more. Also you have to be dedicated to your running. Half-assing your training for a 100 will lead to a VERY difficult 100. You will be spending a lot more time on the trail than you did before. You might find that your SO will struggle with it. It can be similar to having a new girlfriend/boyfriend who you spend your time with. Gary is working on an article about mixed couples (runner/non-runner) and how those relationships handled. Don’t let me discourage you from doing it though, cause it’s very rewarding experience.
4. What’s the hardest part about 100-miler training?
I answered this in the previous question 
I’m good at that! Time away from friends and family is the hardest part.
5. What’s the best part?
The best part of training for a 100 is actually the time spent on the trails. I love it!
7. Any training secrets you’re willing to share?
I told you my two secretes already!
8. Did anything surprise you about your first 100-miler?
I was told that the wheels would fall off. I didn’t really understand what that meant. And boy did they! In fact the wheels fell off, exploded, ran way and then the car blew up!
But some how magically it all comes back together (but then it’ll blow up again)
9. What’s the hardest part about completing a 100-mile race?
Forcing yourself to keep going, even though everything hurts. They say “Pain is temporary. Quitting lasts forever.” I’d say there is truth to that statement. Even when everything hurts, and your chasing cut offs, don’t stop. No matter how hard you want to stop and just be done, keep going. It’s better to be pulled for a cutoff than to stop of your will.
10. What’s the best part?
Knowing that not only did I beat the trail, I conquered myself. Any doubt, questions of ability, strength, will power, perciverence all solved! I’m a stronger person. I’m a better person. I know that limits are only self imposed and can be shoved aside!
11. Any racing tips for newbies?
Hmmm racing tips. Biggest one is relentless forward motion! Do not stop!
12. (Here’s the selfish question.) I just finished my first 50-mile race a few weeks ago (Blue Springs 50 on Oct. 25). If I decide to go after the 100-mile distance, do you have any training suggestions for me? (Especially how long it takes to work up from the 50-mile distance to the 100-mile distance?)
I don’t think it’s a matter of if. it’s a matter of when! Took me Oct-Jan to get ready for my first 100 after my first 50. I’m positive that the same thing can happen to you.
Shoreline Shuffle
So I finally did it! I ran my first race in my huaraches. I was a little nervous about how fast I was going to be able to go, especially over the technical section that is the red trail. The red trail has a lot of rocks, in fact it’s all rocks! Big, small, bumpy, flat, sharp. The terrain never relaxes! I found my sandals just gave me just enough grip to keep from flying around. My feet just rolled over all the rocks. I didn’t really feel the need to slow down at all. My feet adapted to the turn allowing me to move naturally and efficiently over the varied terrain.
The night before the race we had a nice rain, which soaked the first half mile of the course. The start of the race took off down the grass path towards Lands End. The grass path was muddy, soggy and wet! The biggest worry with the wetness was the leather straps for the huaraches are going to stretch. I didn’t notice the stretching of the huaraches until after the Red Trail and started a climb up a fairly big hill (as far as Clinton Lake is concerned) and before I reached the top I was feeling like I was about to slide out of my shoes! As soon as I reached the top I had to stop and retie the lacing. As I was tightening up my shoes, Kristi Mayo came running by. I hurried up my straps, took off running again. With in a matter of minutes I noticed that my feet were starting to slide around again. So again, time to retie. this time I tightened up the part of the strap that goes around my heel. Feeling better this time I took off running again. But things were starting to slide a bit more (I think my lacing strategy was a bit lax cause I was trying to hurry up). I figured I’d stop one more time and retie my laces and call it good, cause the rest of the course is going to be flat and fast all the way to the stairs.
Once reaching the bottom of the stairs I knew I was home free. The stairs are flat, dry and easy! (though two flights) I took em two at a time all the way up hearing my friends cheering me on.
I finished my first race in huaraches. Not only did I finish the race, I placed! 2nd Male Overall (technically I finished 5th, but cause of the way the awards were distributed I found myself with 2nd place I’m happy with myself. I was excited to see that I can run, and run well, while wearing these. I think my transition to becoming a minimalist runner is well underway!
Huaraches!
Today was my first technical run in the huaraches. So I remember saying that the MR790’s were light, felt like I was floating. Well scratch that. These guys are light! Though seeing that there is much less material between me and the ground I had to be very mindful of each and every step. The places where there were lots of pointy rocks I would walk, but I can really see myself running through such a section in the future.
The big thing to think about when running barefoot (or in a bare-footing type shoe, think Vibram 5 Finger) is you can’t just “run”. You can’t barrel down the trail like you would in a pair of beefed up running shoes with a thick sole and lots of tread. In shoes like that you don’t feel the rocks. You miss out on the all of the fine details of the trail. Where the soft spots are where the hard ones are. The little rocks the big rocks, the sticks and vines and leaves strewn about the trail. Being mindful while you run is very important, it keeps you from getting hurt.
I still find that the leather strap that holds the shoe on to my foot is still in the stretching phase. I’m not sure how much longer this will go, but eventually it’ll stop. What this means, though, is I have to stop now and then to re-tie the strap cause it gets loose. Aside from having to retie the shoes once, my pace was quick, and light. I danced through the rocks around the mud, and smiled the whole time I was running. These shoes bring me back to a time when running is joyful.
The trail wasn’t very muddy, but it was muddy enough. I found that I slipped only a couple times, probably cause I was being more mindful of each and every step. Making sure that a) it won’t hurt and b) it won’t slip.
The only down side to this run was there were a few little hills, which are to be expected when you’re out at Clinton Lake. The down hill running did hurt my knees, but thankfully the section I ran was mildly hilly, and more rocky/muddy. The flatter sections and the up hill sections were pain free and I loved every minute of it. Now though it’s time to go ice/rest and keep the knees feeling happy.
Knee Problems
So, I’m sure some of you Lawrence folk have been wondering, “Where is Nick?” Unfortunately, since Leadville I’ve been plagued with what I think is “runners knee”. This is essentially what happens when your patella tendon pops out of track and is rubbing on a spot where it’s not supposed to, and causes an inflammation of the patella tendon. Which to be honest, is kinda painful. Reading about such a disorder usually says that causes of this are: over training, pronation and an imbalance in strength between the quads, hamstrings and calf muscles.
My big goal at Leadville was to go out conservatively and not trash my quads, which is apparently a huge reason for people to drop. I had absolutely no problem with my quad muscles during Leadville, which I am quite happy about, though I did end the race with some very very sore knees. Since Leadville I’ve only run 3 times. First, was 3 miles and my review of the MR790’s. Knees hurt the whole run, but nothing to stop me from running, and didn’t not escalate (which made me rule out IT Band syndrome). My next run was the following week, and the pain was there from the beginning, and I decided to call it off after 1 mile. My latest venture was last night. I decided to do my loop around campus, which I call “Nick’s Jayhawk Repeats”, essentially it’s a loop around campus, followed by hill repeats on 15-10th streets. This can be repeated as many times as you please. During the first loop I found that my knees felt fine, was quite happy to see that they weren’t bother me. I decided to test my luck on the repeats, going down I noticed my knees starting to hurt a tad. When I finished the down and turned back up I noticed the pain going away, got excited and kept going. As I progressed through each repeat, my knees were recovering less and less, and I decided to do another loop to cool down. By the time I finished my run my knees were pretty hot and hurt-y. Not happy.
So anyway, I know, all this barefoot/minimalist running/midfoot striking, mumbo jumbo is supposed to keep me injury free. I think 99% of the time, yes, it will. I’m 100% certain the cause of all this strife in my running life is related to one thing. I did almost zero hill training for Leadville. This resulted in my body not being able to adjust to the demands of running up and down 12,600 foot passes. Now I’m paying for it.
Now it’s time to recover and fix my body. I know I don’t have pronation issues, I know I probably have problems with strength between the various muscles in my body from running Kansas trails only. So what do I need to do to fix this? I think the answer is fairly simple:
- Ice
- Anti-inflammatories
- Rest
- Short runs (hill-less)
- Stretching (calves, hams and quads)
Hopefully with this recipe I will be back to normal in a matter of weeks and rocking this bitch in no time! Rock Creek here I come!
Shoreline Shuffle is ON!
The first ever Trail Hawks race is on. We are hosting a race at Clinton Lake on Saturday, Sept. 26th at Shelter 4, Clinton Lake State Park.
Cost:$8/$4 for dues-paying Trail Hawks. Race day $10/$5 for dues-paying Trail Hawks.
Race entry DOES NOT include $4.20 per vehicle Kansas State Park entry fee for vehicles without an annual entry permit sticker.
For more information please go here.
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