2 Screw Your Shoes at FootZone on Tuesday

One of the two Screw Your Shoes workshops last winter at FootZone.

I’ve already had snow at my house and the Cascades have been getting white. So, it’s time to start thinking about studs in your shoes. Tuesday night at FootZone from 6-7:30pm in downtown Bend. I’ll be holding a Screw Your Shoes Workshop. Come winterize a pair of running shoes with some studs. It won’t hurt your shoes and can always be taken out. Learn to do it yourself, or enjoy full stud service. I’ll have my Makita drill, plus an extra cordless for Do-It-Yourselfers. Come hang out and screw your shoes. Giddyup.

-Bronco Billy

4 Post-season Cross Training: Splittin’ wood

The old-fashioned way—by hand. I cut and split my own wood for winter heating. Good off-season cross-training, too.

I’m one week post-Ozark Trail 100 and into my post-season off time from running. It’s always a nice break to have 4 weeks of down time come late fall. As I’ve mentioned in previous posts, I primarily heat my home with wood (consisting of two very efficient wood stoves—one large uber-efficient main stove in my great room and one cast iron in my kitchen for small, occasional fires).

This fall I cut all my own wood with a permit from Deschutes National Forest (dead standing lodgepole pines). So, about once or twice a week, I have to do a log splitting session with my ax and wheelbarrow my wood to my wood box just outside the back door and stack a nice pile in the great room by the wood stove.

Some folks have mentioned to me that it seems like a lot of work, but I find it very rewarding to go through the motions of cutting your own wood, hand-splitting, and stacking. It’s a little bit of labor, but it’s very relaxing and a great stress reliever—plus, it’s a great way to save a lot of money on winter heating. It cost me $40 for the permits and about 15-16 hours of labor in the woods running a chainsaw…as Tim “The Toolman” Taylor always said…ARR-ARR-ARR!! Plus, the added benefit of giving you some cross-training during the off-season—Bronco Billy likes. Giddyup!

22 Ozark Trail 100 Race Report: Trail by Braille

Getting ready to start. Photo by Paul Escola.

Pics of the course…lots of oak leaves. This is actually an easy part of the course to see. Photo by Paul Escola.

Can you see the trail in all the leaves? It’s there somewhere. A hint of what we had to deal with. Photo by Paul Escola.


Arriving Sutton Bluff aid station (mile 17). Photo by Paul Escola.

Done! 18 hours and 38 minutes on a very leaf covered course. Talking with my sleepy son, Benjamin, at the finish line. Mama woke him up after 3 hours of sleep.

Turning off the Black Diamond headlamp after crossing the line. Ah, to be done running!

Respect where respect is due…

Hats off to the volunteers and race staff…awesome aid stations, I never filled a bottle and the course was marked perfectly. You would never know this was a first year hundred. Very smoothly run—like a well-oiled machine! I was extremely impressed. Awesome, awesome job.

Now, since this my blog, I like to be honest and constructive…if I may, I’d like to make two small suggestion to Stuart and Paul (the RDs) for next year. Give the belt buckles out AFTER the 2pm cutoff. I know they want to be “low-key”, but I really wanted everyone to stick around so I could talk to all the runners post-race. Plus, it makes it really cool for the back of the packers ’cause EVERYONE is there to cheer them in. A few did stay and I enjoyed hanging out (you Arkansas boys), but I love to swap war stories and hear the first hand accounts of the runner’s experiences on the course. After all of us get done battling the course—especially a challenging course like that—it’s nice to share the experience with everyone who fought hard in the woods. Secondly, maybe a good ol’ fashioned Missourah BBQ. Swapping war stories with some ribs or a half a hog in my belly wouldn’t be bad either. Seriously though…great job Paul and Stuart and all the race staff and volunteers. Cool race, I hope folks will return to support this race. The leaves give this course a whole different level of technical complexity.

On an unfortunate note, I heard some horse riders pulled some flags on part of the course later in the day…which gave the race staff some stress. We used to run into the same issue when I mountain biked in Missouri in college. Horse folks rule the roost on trails in the midwest and have a long standing history of trail use. Too bad, considering how much time and volunteer effort was put into clearing the Ozark Trail (OT) for this race. Given the high horse use in some areas of the OT, maybe race staff try to reach out to the horse folks next year and get them involved with volunteering in the future and it would help with runner-rider relations and mutual effort to get the trail maintained. I think all could benefit. The 20 or so riders I ran into at mile 40ish did not know the race was happening. They were very nice, but surprised there was a race and seemed a little flustered that over a 100 runners were headed their way. I think warning and awareness will go a long way in the future. Much like the horse folks get involved in Western States 100. It’s a mutual benefit for trails and sharing. They learn about our crazy sport and runner’s get a reminder on trail etiquette when encountering horses on the trail (let the horse take the high side of the trail, talking to them, etc.). Plus, it get them emotionally attached to this thing too. Something to ponder.

Anyway…less deep thoughts and more about my actual race experience on the OT…

This was the most dangerous course I’ve been on at night. This course includes 80+ miles under 4+ inches of fallen oak leaves. You can’t see the obstacles under the leaves, which is basically running by braille—using your feet as feelers and being ready to adjust on the fly every step. On paper—this course looks easy. Race description said 15,000 feet of climbing (I think they must have used GPS units to figure that…which exaggerates elevation because it doesn’t take into account barometric pressure. My Suunto actually clocked a lot less—10,906 of ascent and 11,572 of descent). And I’ve found my Suunto to be the most accurate. It’s all at low elevation, rolling, no major climbs—well, it looked really fast. Even though it was 98% singletrack, I thought it would be pretty darn fast. Within the first 20 minutes of running in the pre-dawn dark, I realized my original plan of going under 17 hours was not realistic. The challenging footing in the dark with the leaf factor, as well as the route finding. Many times you had to look closely to barely see an indentation in the leaves where the trail was. Tricky, especially when trying to run downhill fast. Plus, certain sections of the OT are very rarely traveled, making the faint trail almost invisible.

We started promptly at 6am and ran the first 20 minutes in the dark before it got light enough to see. I went out leading the front pack with Ryne Melcher, Dave Wakefield, and Ben Creehan in tow. We were a few miles in and I stopped to tie my shoe at a power line crossing in the woods. They continued on and I jumped in about 50 meters back and we came to a down tree and no markers. We all looked around, Ben ran up the wide trail and then I backtracked to the last flag and sure enough the trail had veered left into the trees. We all missed it. Maybe a minute off course. No big deal. Once we were back on track, I joked that I let them lead for 30 seconds and they tried to get us lost!

The trail at times was easy to lose with the heavy amount of fallen leaves, especially if it switch backed hard. Plus, add in the thousands upon thousands of blow downs from the windstorm last winter (that uprooted, root ball and all and laid them over) in the first 40 miles of the course….well, it made for some slow going in spots where there was a 2-4 foot hole in the ground in the middle of the trail and you had to negotiate your way around the root ball and hole. At one point, I missed a switchback for about 3 or 4 steps and stopped to look, Dave scouted the trail and took the lead and I tucked in behind him and we stayed in that order into aid station 1. I ditched my lights, filled my bottles, ate a bit of banana and took off ahead of the other 3 guys by about 50 meters.

As we traversed, I just kept a steady pace and would occasionally catch a glimpse of Ben, Dave and Ryne across a drainage in the woods a few minutes back. After about 20 minutes I quit seeing them. I decided not to worry, as I felt comfortable and didn’t feel like I was pushing it. So, I just settled in and concentrated on not tripping in the deep leaves. I came into Sutton Bluff at 8:52am, the first crew spot at 17.6 miles hootin’ and my brother, Joel, yelling back. My sister had my bottles, Dad had food, and Joel swapped my waist pack and I was out of there in less than a minute. Later I found out that I had about 7 minutes on Dave and Ryne, who arrived together. Ben arrived right after them, but was in and out quicker and left before they did in 2nd place with Dave and Ryne close behind.

I continued to cruise in and out of aid stations and kept looking back but didn’t see anyone. I kept plugging away to the crunch-crunch rhythm of oak leaves underfoot. The heat started to be felt late morning and I was getting pretty warm. I was downing my two 20 ounce bottles and running out before the aid stations. I was feeling pretty overheated when I arrived at the next crew spot at Brooks Creek at mile 43.5 at around 1:25pm. We did the quick swap, Joel set up my iPod Shuffle and I got some ice in my hat. I was just about to leave, when an aid station volunteer yelled, “Runner!”

I bolted out of there like a shot.

Come to find out, the person they saw coming down into the aid station on the switchbacks was a hiker. I didn’t know that. So, I was out of there running everything. I went to turn on the tunes on my iPod and the battery was dead! What a bummer. It must have been accidentally on in my drop bag. So, after trying to get it to work about 10 times, I stuck it in my waist pack and accepted that this would be a music free hundred miler. Well, sometimes you just have to roll with it. As it turned out, with so many leaves, later in the race, I ended up talking to God a lot. There was some leaf-induced soul searching going on.

I had packed a back-up light (single, small headlamp) at 43.5 to make it to the next crew spot at Hazel Creek (68.5) where I had my night light gear. My original plan was to make it to Hazel creek by dark. But, the leaf factor had me running a little slower than my splits. And, thinking I had someone breathing down my neck in 2nd, I just kept pushing the pace on and off until dark. It got dark about 25 minutes from Hazel Creek and I had to switch on my light. With the hidden, challenging footing, it was definitely slow going once night fell.

I arrived at Hazel Creek at 5:45pm. But, I was feeling better with the heat gone and the night coolness setting in. I came in asking how far back 2nd place was and my crew told me they had mistakenly thought the hiker was a runner at 43.5 and that 2nd place was an hour back at 43. I told them I pushed pretty hard the last hour of light and hopefully gapped 2nd even more. I was off my original planned splits now by about 45 minutes and I told them I was not going to be pushing to get back on splits, just “gettin’er done” without hurting myself. The leaves and route finding was pretty tricky. I told my crew I’d see them in 13 miles at Berryman Campground and got moving again.

The next section was really slow going, as I had really pushed the last hour before dark and I now mentally knew I had a good cushion. I really slowed down from Hazel Creek to Machell Hollow. It was super slow going. I just was very unmotivated and almost exclusively oak groves (meaning, TONS of deep leaf cover on the trail). I got a bit of a second wind after Machell Hollow and there are a few pine groves, plus creek bottom trails not covered in leaves—so, I really ran those harder. If the trail opened up with no leaves, I started running harder until oak leaves hit again, then slowed down and watched footing. It was kind of like a long interval workout.

As you approach Berryman, the trail has heavier use (horses and mountain bikers) and was easier to see rocks and roots, even if it was leaf strewn. I arrived Berryman (mile 81.5) around 8:45pm, sat down, did a shoe dump—I was really getting tired of creek crossing by then. They come in nice even intervals. Right about the time your shoes and socks are good and dried out—time to wade another knee-deep creek. I told my crew that I was going to try to get in before 1am (sub 19) and took off to finish the last 20 miles.

About mile 89, just out of Billy Branch aid station, I kicked a rock under the leaves and did my 3rd and final face plant and bruised my lower quad above the knee and bruised my palm. I rarely, if EVER, fall on trail. But, not being able to see the rocks and roots was pretty crazy (and dangerous). Luckily I was wearing full fingered cycling gloves and carrying handheld bottles. So, it protected my hands. I rolled onto my back yelling, and slowly got up and walked it off. I’m glad I missed banging my knee cap. I got shuffling again on the slow going downhills. The one thing you couldn’t do on this course at night was hammer the downhills…too sketchy. As previously mentioned, I just ran hard on any uncovered trail sections and then ran all the ups because if you kicked or stumbled over something under the leaves, you could recover and catch yourself. But, downhill, your momentum is going too hard forward and you get a face plant as your consolation prize. It was a little frustrating at night, as I like to run hard in the dark, but I think that is the most challenging aspect of this course—trail running by braille for nearly 100 miles.

I finally hit dirt road that heads back to Bass River Resort and crossed the finish line for my 6th 100 mile win in 18:38:59. Ben Creehan crossed the line in 2nd place in 22:59 and Ryne and Dave in 3rd and 4th about another 20 minutes back from Ben (Nice job Dave on getting that first 100 mile finish!). Only 56 out of 126 starters (44%) of us got across the finish line…tough conditions.

Thanks a bunch to my family for crewing and taking care of me. It was great to have the whole family there (wife, kids, brother, sister, mom, dad, nephew, cousins, aunts, uncles….great time). It was killer to hang out with midwest ultrarunners and be back in the Ozarks. The hills aren’t huge, but it sure is beautiful (and tough) down there. Giddyup!

6 Ozark Trail 100: Leaf surfin’ in Missouri—the quickie

I’m in my hotel in St. Louis, fly out early tomorrow. Will post full race report when I’m back in Bend. Short version—at least 80 of the 100 miles consisted of 4 inch deep fallen oak leaves covering rocky, rooty singletrack—trail running by braille.

Beautiful course, but definitely the most dangerous course I’ve been on at night for actual running (with all the leaves hiding the obstacles and route finding). I ended up running 18:38:59. Finishing rate was really low…not sure official finishers yet, but approximately 40 out of 126 starters finished. Big DNF rate due to the challenging aspect of the leaf factor.

Had a great time with family and the friendly folks in the Show-Me-State. Volunteers and aid stations were great and the course was marked perfectly. You would never have known it was a first year race. Like a well-oiled machine…except the leaf blower must have been broken. Giddyup!

8 Ozark Trail 100: The Countdown


I touched down in good ‘ole Missourah this afternoon…my home state. Born and raised. I’m sitting in a hotel room in St. Louis with my wife and kids, waiting for my good buddy to show up and hang out. I can’t help feel a sense of nostalgia when I come back here. I don’t make it back very often…every few years. But, when I do, I always miss the Ozarks. The leaves are 2 weeks past peak fall colors, but still half on the trees and colorful—enough to appreciate just the same. The friendly people, the diversity—the good old friendly folks. The weather is supposed to be perfect this week. 60s and sunny. Perfect weather to run a 100 miles of Ozark singletrack in hillbilly land. I can’t wait. Giddyup!

2 Cross training by running a chainsaw

My primary heat source in the winter is wood. And, today I went up to the National Forest and threw down 8 hours of manual labor by cutting 1 1/2 cords of wood solo. Running my 20″ Husqvarna “Farm Tough” saw (yes, it actually says “farm tough” on the bar)—wheel-barrowing all the wood to my Ford F250 Diesel 4×4…and as Tim the Tool man Taylor always said—ARH, ARH, ARH! Nothing better to make you feel manly!

I AM worked, though. I busted out all that in 7 hours (+1 hour travel time = 8 hours). I took no breaks, ate while I worked. It’s funny how ultrarunning helps a day like today. I was conscious of hydration, electrolytes and calories so I didn’t slow down. Good day, all in all. Only thing it doesn’t help…upper body conditioning. My forearms and upper body are worked over for sure. I may be wrong, but working at a computer all day and typing and working a mouse really don’t seems to condition forearms. Dang.

6 20 runs in 8 days: The key to a PR?

Deschutes River Trail Profile—Meadow Camp to 0.2 past Benahm Falls out & back (to the primitive overlook above the trailhead parking). 17.4 miles.

I just posted on running mini-runs, multiple times per day to get over patellar tendonitis. But…I’m thinking I might have had an epiphany (or rather some kind of divine wisdom from above)—in any event, a cool aspect of this approach for recovery after a big race (e.g. post 100, post 50 miler). The leg speed reminder.

So many times, after a big race, I start getting back out there and slogging 7, 10, or 12 milers when my legs feel like lead weights. However, when the knee pain popped up after the 100, I did all these short runs to avoid aggravating the tendonitis in my left knee while I stretched and narrowed down the root cause of the issue (which ended up being tight hips and hamstring).

So, today I ran a staple 17.4 mile trail run on the Deschutes River Trail that is a rolling up river out and back with a lot of grunt up and downs. Normally, I would run this in 2+ hours. Maybe 2:05-2:11 if I’m keeping on my pace. Today—1:56…after running a double on Tuesday (one of which was a hard hill repeat workout), 12 miles Wednesday, and the 17.4 mile run today. A hard 3-day block of 4 runs and I feel surprisingly good.

The week block of mini-runs, post Virgil Crest 100, allowed me to never dig a hole. It forced me to run short, keep my leg speed up and continue to recover while running 6:00-7:30 pace. I think it was a blessing in disguise. This might just be a good way to recover—note to self.

8 Book Review: Born To Run


I recently read the book Born to Run by Christoper McDougall. I’ve heard many opinions from fellow ultrarunners the past few months—they either love it or hate it. Most of those who hate it tend to be tied into the shoe industry somehow (hmm, peculiar). All in all, I found the book to be a great (and fast) read.

I also had the privilege to hear the author talk the night before running Iroqouis 100 (now Virgil Crest 100) in NY last month and found him to be interesting, engaging and quite humorous. And, got my book signed with a note that read, “…as Caballo put it, running is magic, man!” Agreed, Chris.

Here’s my take…

Knowing all the ultrarunners he spoke about (Kami, Scott, Jen and Billy)…I found his descriptions of them a bit too “hollywood.” Also, in my opinion, he’s a little unbalanced in his approach, since he refers to running companies as a major cause of our running problems in America. Aren’t consumers to blame too? We do have a choice where we spend our denaros, right?

He also seems to throw around figures and percentages (like 80% of all runners get injured) with nothing really concrete to back it up, which raises a few credibility questions in the reader’s mind. He could have fielded this with some cited studies to back up his figures. Not to say this isn’t true, just seems questionable.

He definitely comes across as anti-shoe and anti-shoe companies. I have to agree with him on a deep, holistic, organic level…people have been getting along fine without shoes for thousands of years. But, I also have to face the facts….us tenderfeets have been locked in shoes our entire natural born lives and we can’t just run out the door barefoot (or even in a minimalist shoe) without getting injured. I’ve tried it.

I would dare say most of us can’t walk around the house for couple of days barefoot without getting some weird aches. A lifetime of shoes have created weak, lazy feet and weak, lazy lower legs.

Side Note: A fun test to see how lazy your feet are—right now—take off your shoes and socks. What? Are you wearing shoes in the house? Ah, man, c’mon, time to break the cycle! Okay, okay, the test: try to spread your toes apart, especially your pinky toe and create space between your toes, then wiggle them. Does smaller toes/pinky toe have ANY range of motion? Not much? Unless you’ve done a lot of yoga recently or like to go around barefoot a lot, your pinky toe may be almost welded to the next toe. (Don’t worry, mine are too!)

Anyway, I completely agree with the author and believe we are “Born to Run.” We should be in minimalist shoes, but this takes a balanced, disciplined approach—especially if you’ve been in orthotics or motion control shoes.

Every runner should mix it up. I totally think barefoot walking/running is great thing to incorporate into training. Start out by walking around barefoot as much as you can. Then try walking around barefoot outside. Then cool down the last 5 minutes of a run barefoot a few times a week. When that feels okay, make it a 10-minute cooldown—and so on. Train shorter, tempo or hill workouts in a minimalist racing flat. I like to play running games with my kids in my Vibram Five Fingers, but don’t go throw down a 2 hour trail run in them—yet. And, don’t stop there. Think about your kids (if you have them). I encourage barefoot play for my kids (no shoes in the house, no shoes outdoors in good weather) and search out a soft, flexible shoe for them so they don’t develop weak feet.

Balance. It’s all about a slow evolution, especially if you want to wean yourself off orthotics or beefy running shoes without injury. So, if you’ve been in shoes your whole life and want to run long and run prosperous, take off those shoes and go for a walk, then a short jog—just don’t throw your running shoes away quite yet. Giddyup!

3 15 runs, 6 days, and 57 miles—the bumpy road to Ozark Trail 100

I just completed 15 runs for a total of 57 miles in 6 days (Monday through Sunday with Thursday off). Why is that so great? As any runner out there knows, any time you get tendonitis…especially tendonitis in your knee…well, it goes with all the normal freak-outs…

What’s causing it? Why? Did I start running too soon after the 100? Should I be running on it? Can I run on it without pain? Ice? Rest? Crosstrain? WHY THE HECK NOW when I have a 100 miler in a month???!!!!

Yeah, you get the picture. So, what’s so great about 57 miles? No pain. One week ago…limping home from a training run…one week later…tempo run completed with no pain and a 57 mile training week done. I’m psyched, as my runs just a week ago were only 17 minutes or less (when I would start to feel the hint of pressure in my knee). How?

Mini-runs. I started doing this a few years ago with an IT band tendonitis after Miwok 100k and I had Bighorn 100 coming up shortly after. Two to four mini-runs per day and make sure you stop before you aggravate the issue. So, I made sure I stopped running before any pain would arise. Sometimes that means walking home.

And stretching. I also stretched every run (before and after) and at least 3 or 4 other times during the day. Being a fan of natural remedies, I took NO ibuprofen and only used ice to control any swelling, which ended up being only a handful of times…the first few days and once after a 4.5 mile attempted run that had me walking home the last half mile. Again, no pain—I stopped when I felt pressure.

I finally started seeing a light at the end of the tunnel late this week as I went from (ugh) three runs per day (ranging from 2.4 to 3.2 miles) to finally working up to 4.2 miles—yeah, when you’re running short that .2 matters. Once I got over 4 miles, I went to 2 runs per day. However, Saturday was the breakthrough day, as my last run (night run) was 5.5 miles and I came home telling my wife…”I ran five and a half miles, high five, baby! No pain, no pressure!” (Can you believe she puts up with such a weirdo?!)

Process of Elimination. One of the key factors was narrowing down through elimination the root cause of the maltracking. You HAVE to find the culprit. I knew it was tightness, but I was focusing on my quad when the problem was left hip and hamstring. On Wednesday, I had finally targeted the issue after talking to a yoga instructor (Thanks Tami), but it took 3 days to get on top of it with consistent stretching (I use a combo of active stretching techniques and modified yoga stretching, which I do before and after the run). I like yoga, but never have the time to sit down for an hour to do it (with training, business, wife and 2 kids). Once I started getting the hip to loosen up…BAM! Knee pain gone. I ran 7.2 miles this morning on trail and a 5.5 mile tempo on gravel this evening with no pain.

I’m pumped. I still have to be conservative for another 4 or 5 days on it and can’t slack on the stretching routines, but I’m hopeful I’m over the hump. Overall, my legs feel good, considering Iroquois 100 was 3 weeks ago. So, I’m looking forward to some good quality training coming up the next few weeks before the final taper for Ozark Trail 100. Giddyup!

5 13 runs in 5 days—the road to recovery?

I’ve been slowly recovering from Iroquois 100. I’ve been working back into training but have had some slight issues with a tight left quad and hip that is causing some patellar tendonitis. I’ve been confined to multiple short runs per day in order to stop running before any pain arises. I’ve done 13 runs in the past 5 days, totaling 37.2 miles. Longest run being 4.2 miles and the shortest being 1.7 miles. I’m hopeful as Ozark Trail 100 approaches. If I can get this thing to heal, AND if I can keep from irritating it, I’ll be able to throw down some longer runs before the race November 7th. Any suggestions out there?

1 10 11 12 13 14 19