Roclite-285

The 285 has a hard plastic toe cover which is great for when you kick a rock or a root. One draw back I do have about this shoe is it seems excessively  pointy. That being said I kick more rocks and roots with this shoe than I have with any other shoe. Aside from that one complaint the shoe itself is solid.

This shoe is definitely made for those with narrow feet, and it is still snug. This narrow snug fit really helps the shoe to stay in place on your foot when navigating uneven terrain. When there are lots of rocks, roots, ruts (from bikes) and your foot ends up striking in lots of various positions you want to know that your shoe will stay on your foot and your foot will not slide around inside.

So far the longest distance I’ve run in these shoes is 32 miles, and they’ve held up to the demand. I’ve run both the WhiteRock 50k and the Sylamore 50k in these shoes. Whiterock was a dirt road the whole way, and really any shoe could have worked for this course. But Sylamore was a different story. With water crossings, wet rocks, roots, stone steps, gravel, sand and ice this trail was a test for this shoe. The upper does a pretty poor job of keeping out the sand and grit when the going gets wet. But as with any mesh upper shoe that’s going to be the case. The out sole is made using a sticky rubber which is great for grabbing hold of rocks and giving you a solid grip every time. The 285’s work great when they’re wet and dry. The rubber grips and holds what ever the terrain.

Anybody looking to add a solid shoe to their line up should look into the 285.

It’s not flashy, it’s not boring, it’s not fantastic and it doesn’t suck. But it sure as hell gets the job done with the minimal amount of fuss.

At Sylamore, knowing that there was going to be a lot less altitude I wanted to try and finish sub-6 hours.

At the start of the race, I watched all the speed demons race off, I heard that there was going to be an attempt at breaking the record today.

Stu, Deb, Debbie, Me, Julie at the start of the race.

After the first mile, we reached the famed stream crossing. This is about 100 feet across and waist deep at it’s deepest point. Needless to say it was a tad cold, but nothing I couldn’t handle! Right after the stream we went up hill. The view out over the river was amazing.

Cruising along not paying any attention, and just following the guy in front of me, I soon found myself lost! There were 4 of us, wondering around looking for a blue blaze. It seemed like forever!, but really, I think we were off track for maybe a minute. Once we got back on trial I found myself behind some people I’d followed before. I just relaxed and centered myself. I hadn’t lost that much time and there was a lot of race left ahead of me.

The first aid station was at the base of the first big climb. Keeping with my new fueling strategy, I stopped off, filled my paws with bananas and orange wedges and took off hiking up the hill. It really seemed like minutes before I was on top. Looking at the course profile makes it seem worse than it is. But really the climb was only about 500 feet. I was really excited to let gravity do it’s trick on the decent. On the decent I’d met a fella named Frasier, from Memphis. He was looking to do a 6:30 time today. After we got to the bottom he decided to hold back a tad, while I kept on trucking.

The second climb was awesome. It was steep, rocky, technical, I knew I was gonna have fun coming down this later. After the second long decent, I was at the second aid station. Continuing on with the my fast aid station strategy, I grabbed more fruit, stuffed my face and headed out.

The last segment was the easiest (if you’re looking at relative altitude gains). This section I ran with another guy who’s name I never got I’m glad he came along at this point. I let him pass, but found his pace perfect for me to be pulled along with. I just fell into a comfortable pace behind him and we talked the rest of the way to the turn around point.

At the turn around I had to do something about my foot. I had sand in my sock and it was starting to rub my foot! I had a hot spot, luckily it wasn’t painful, just annoying. I had a couple blooming bananas, took a salt tab, filled my pack with water and headed out. I made it to the turn around in about 2:30. I was feeling really strong about my pace. I knew I’d just have to relax, let the race unfold in front of me for the rest of the way back. As long as there were no disasters I’d finish in under 6 hours.

On the way back I saw Debbie and Deb and Julie! They all seemed in good spirits, and Deb was taking tons of pictures! Before I knew it it I was back at the middle aid station. I ate more fruit, messed with my sock some more, took another salt, ate some potatoes this time and took off up the hill.

Me, on my way back to the finish line.

I had two more big climbs before the last aid station and I needed to keep my momentum going forward. Walking up the hill I found myself being passed by people, this was kind of disheartening for me. But I knew there were some technical downhills coming and I could use those to my advantage. Once we got to the top of the first hill, I let it go. I flew down the hill, passed people, splintered the group, lost just about everyone who’d passed me! Felt great! Next the short trek along the river to the second climb. Feeling a tad tired I ate some more food. It was around here that I’d started running with Rob. Rob and I kept motivating ourselves to the finish! Rob pulled me up the second climb. We met back up just after the last aid station. I knew if we could maintain an 11 min/mile pace we’d make it back to the finish in time.

This was when the race started to get hard! Everything started to hurt. Our pace suffered! I was getting more and more concerned with my watch. Waiting for the stream crossing. I knew once we were are the stream crossing it’d be 1 mile to the finish line. These last 5 miles included a lot of walking. Cramps, puffy fingers. The temps rose to the mid 60’s today. I’m happy with the clothing choices I’d made in the morning. But still wasn’t prepared mentally for the heat. I could feel it getting to me. Every rock face reminded me of the first one I saw outbound. Just praying that it’d be the last one, meaning we’d descend into the creek!

Rob and I reached the creek crossing with 20 min to spare. At this point we knew we were going to make our sub-6 finish. This is Rob’s first, my second. My first sub-6 was my second ever 50k, on a really flat course, and I finished 20seconds under 6 hours!

The last half mile down the paved road was brutal. We knew we just needed to keep going, but we kept taking turns cramping. his calf, my hamstring, his hamstring, my calf. The finish line was beautiful! We shuffled across the finish line happy to be done. I’m already ready for my next race!

I keep getting better, this is exciting. I hope I can continue to crescendo all the way to Western States and get my first sub-24 100 and get that silver buckle!

Well, lets get to the guts of this! I was originally planning on cruising down to Huntsville, TX with some fellow TrailHawks for an attempt at a 50 mile race. It wasn’t until Coleen’s FatAss that I found that there is a race in AR that’s only 5 bucks! The race was closer, cheaper (and cheaper hotel) seems like a no brainer! Turns out there was a whole grip of us who were going to this race, which made it ever more fun.

Most of us Hawks before the race

Laurie and I left Lawrence Friday evening to KC to pick up Coleen. Then we raced to Fayetteville, AR to meet up with Debbie, Deb, Stu, Julie and Dave at the Super 8 for a night of sleep before the hour long journey through the Ozarks to the starting point for the race.

This race for me was one of particular interested as a way to measure my recovery. I’ve been struggling with some piriformis injuries as stated previously and I was half expecting to pull out of this race somewhere between the start and the halfway point. I wanted to stay slow and steady. Focus on my fuel and my body and less on my time. Turns out that was the best way to go. Made sure I ate a 2-3 blocks every 2 miles. This was also my first ultra wearing light weight shoes and using only a handheld water bottle. With all this new stuff going on and running with injuries my focus was to make sure all the pieces stayed together and nothing fell apart.

We made it to the first aid station about 5 mile away. I was feeling great! I wanted to run up all the hills but knew I had to hold back and relax. Laurie was there with a fresh water bottle, but it was too early in the race to need a new one so I just said no thanks, and we moved on ahead.  Between the first and second aid stations we had our first down hill section, it was pretty long, but nothing fresh legs couldn’t handle. We cruised down the hill running and jabbering the whole time having a blast.

We made it to the second aid station and I saw one of the greatest things EVER! Blooming bananas! Basically it’s a banana cut in half, partially peeled and then peanut butter is liberally spread on the tip of the banana. At this aid station I switched to a fresh water bottle, replenished my honey stinger chews.

The next section was one of the hardest sections of the race, essentially all up hill to the turn around. There was lots of walking, some running, but we were all in good spirits. There were multiple times the upper section of the hill was equated to Ogg Road. a place I’ve yet to run, but if it’s like what we ran, I’ll have to make some trips to Ogg for some hill climbing practice.

When we finally made it to the gate to the top of Whiterock Mountain, Coleen and I saw the posts that had been chewed up by bears. Apparently Whiterock has a lot of bears, and they like to eat wood. The top was windy and cold! Coleen and I were the first ones up there and we eating cookies while waiting for the others to sign in at the top. Coleen made some awesome vegan cookies and we weren’t allowed to eat them until we made it to the top. Then we took a picture at the top with Roxy. To be honest we took forever at the top of Whiterock. I was getting cold and cranky. I think we spent a total of 11 min up top. Not sure what the issue was there, but I was ready to go, and ready to take Roxy with me for a 10mile doggie jaunt!

Me and the girls at the top!

The way down was fast! That long hill we just ran/walked up we now ran all the way down. Most of the time complaining about how we didn’t think it was so long. We all made it down to the bottom sweet as a nut. At the bottom I swapped out water bottles, grabbed some endurolytes (wish I had my Scaps or Salt Licks, but in a pinch endurolytes will work), ate some more cookies and we were off. Up the hill, and frankly, going up was a nice change of pace from the previous long decent. Coleen and I started to break apart from Deb, Debbie and Julie. We decided it was time for everyone to just kinda get in their groove and go. Coleen and I hammered up the hills with some strong walking. Reminded me of walking with Coleen through the hills at Leadville. She’s always good company to have out in the middle of no where.

Approaching the final aid station I decided to let Roxy off the hook, and she’d ride the rest of the way in the truck. Good thing too cause the poor thing needed help getting in and out of the truck after the race was over! I switched water bottles again, ate some cookies (well tried, I was tired of cookies at this point and ready to be done). Coleen and I surged out of this aid station passing a couple we were tailing for a short while. Eventually we caught up to a local AR runner who was telling us about the bears, Coleen has also loaned him a water bottle, cause he’d left his at the top of Whiterock, and he’d run all the way down with out water. I told Coleen I was gonna chase this guy down, and try to hammer it to the finish. She told me to go! I was off. I made it about a mile, before I started having some pains in my lower back. My first thought was kidneys, and was thinking I’ve not taken nearly enough salt. So I took 2 endurolytes drank some water, arched my back a bit…turned around and there was Coleen, she’d turned on her music and was in zone! I turned back down hill and started running. My feet were starting to hurt, my knees were a little sore, tired of running downhill. I had to focus on being light, being smooth. The harder I ran the more it hurt. I found myself entering a trance of sort. Where each leg just kinda lightly danced on the ground. I could see the cars, I was almost done.

Whiterock was a great race, great people, my kinda place. I can tell that there are going to be some Trailhawk journeys to Arkansas to run in the Ozarks. The trails are hilly…not CO hilly, but long 2-3 mile climbs that don’t take your wind away. Perfect for training the muscles to go up and down and up and down!

Next up, in two weeks, Sylamore 50k.

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!

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.

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 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.

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.

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!

For those of you who are unaware, the Shoreline Shuffle is the first race put on by the Lawrence Trail Hawks. This race is a 5k(ish) race along some of the best parts of the Clinton North Shore trails. There are some technical bits (but very pretty, and my personal favorite part of the race) as well as some really flat, really fast sections. I’m really excited to be part of this race, in both helping put it on and participating in this event.

My barefoot training has not been as much as I’d hoped since Leadville, but, it’s better than nothing. I really enjoy running in the huaraches. They are light, free and cool. All of the benefits of running barefoot, but also without the worry of poking my foot with a sharp rock or root or stray thorn. The technical section of the Shoreline Shuffle will be difficult in the huaraches, mainly cause the technical section is rocky (both large and small, sharp and round). I’ll have to be double-ly careful to not kick anything, as well as placing my foot very carefully on each and every step to avoid bruising the bottom of my foot.

Guadajuko! Vamos a correr. [Awesome! We're gonna run.]