Category Archives for "Running"

3 Horse Butte 10 miler

Mile 5, Horse Butte 10 Miler, Photo: SuperFit Productions

I’m finally getting around to this post, a week late. Will have The Rumble 60k report up soon. Horse Butte has become an annual event for me to go do. Love this race FootZone and Super Dave at SuperFit Productions puts on. Great scene, fun time and always good beer and Oregon Country Beef hot dogs at the finish line. This year it was 1 week prior to The Rumble 60k and I was unsure of how hard I should run it at first. Then, after some thought and looking at the solid mileage I’ve been putting in…plus the fact the Rod called me on Thursday and asked me if I was going to go “sub-Bien” (his time was 1:04:12 and I ran 1:04:41 last year). He likes to razz me that I just missed his time. So, after the gauntlet was thrown down, I decided to do a short taper for the Rumble and run Horse Butte hard in hopes of going “sub-Bien” and getting bragging rights. 🙂

To top it off, I decided to bike to and from the race in 20-something degree weather (with a dusting of snow on the ground), the bike to the start is 12 miles one way. So, 12 mile ride, 10 mile trail race, 12 mile ride home. I went out in 5th place behind Josh Nordell and moved into 4th by mile 2 and settled into a comfortably hard pace. This course basically climbs the first 5 miles and descends the last 5 (with some small climbs in the last 2 miles). I came through halfway in 34 minutes and felt pretty good. I ended up running in “no man’s land” with no one really breathing down my neck and not being able to close the gap on Paul Parsons in 3rd. So, I just stayed locked into 4th running against the clock. I came into the last trail intersection knowing I had Rod’s old time and ended up running exactly a minute faster for a PR and 1:04:12. To my surprise I was able to run my last mile as my fastest in 5:45. Good tempo training day. I hung out, ate a couple of dogs, drank a small cup of beer and pedaled home for a solid 3 hour workout. Love this race. Thanks Super Dave and the crew.

10 Way Too Cool 50k

I’m totally tardy on this report, but have been super busy with work. Last weekend, Max King and I headed down to California to run Way Too Cool 50k in Cool, CA (just across the American River Canyon from Auburn, CA). Part of the course in on the Western States 100 course and it’s always a deep field and you have to be prepared to run fast.

Max and I arrived at Auburn Running Company for packet pickup on a very rainy day in Northern California. The area got over an inch of rain on Friday, and it was wet. Luckily, the rain storms blew out Friday night. After a quick 2.5 mile jog on Friday night to flush the legs out with Max after all day in the car, we hit the sack about 11pm.

We woke to clear skies and some heavy frost as the temps had dipped near freezing overnight, but the day looked to be beautiful, with temps forecasted in the upper 50s to low 60s and not a cloud in the sky. After my warm-up, I got to the start line and said hello to a few folks, Kami, Rod, and Karl (who was just spectating after Coyote Two Moons the week before…his wife was running). We got going at 8am sharp and as usual the pace was quick out of the gates.

The pace being brisk, I went through the first mile in 6:17 and the second just about as fast. I knew from my previous 2 times before, you have to be ready run hard out of the gates, as the start is on an old FS paved road. We soon got on the trail and I realized my hopes of breaking 4 hours might not come true due to conditions…it was muddy…but, I was still hopeful. I settled in and tried to run comfortably hard without going too hard on any hills and using the downs to pick up the pace a bit.

I arrived Aurburn Lakes Trail Aid at 15.4 in 1:53 and felt pretty good. I was still thinking sub-4 might be there. After that loop and the climb up Ball Bearing Hill I was still on pace and started the traverse back meeting the back of the pack runners. Everyone was stepping aside so I just had to twist sideways a bit as I ran past (save one guy who almost ran me off the trail). I have to say, since adding the extra mileage last year to the course in the first few miles of the course, it prolongs the time meeting other runners on the traverse. I know I was getting tired of twisting to get by and I’m sure they were annoyed by having to step off the trail every 40 yards for front runners.

NOTE: My personal opinion is that race staff should re-route that section to avoid the overlap, it’s really quite annoying for everyone involved (front and back of the packers), as the traverse there is narrow and the hillside is steep (above and below the trail) with no place to step aside easily. I was in 12th through that section, so all the runners were nice that stepped aside, but I’m sure by the runner in 30th and above, those runners were getting pretty annoyed at having to step aside. I just think if you are going to change the course—a course with a long, rich tradition—you better change it for the better, not make it worse just for the sake of “exact” mileage. However, I don’t want my personal critiques to overshadow the fact that the RD Julie and the volunteers put on an excellent race. Great aid stations, great finish line, great event.

I made it to almost goat hill climb before I quit meeting runners, and ran through the marathon in 3:19. On my way up Goat Hill, I kind of hit the wall. I really had no drive left and felt like I was pretty cooked. My splits definitely show it too. I faded the last 5, but was able to pick a couple of guys off in the last 3 miles to sneak into 10th place in 4:07. It was a solid effort I felt for this early. 50k’s are definitely not my forte, but I felt like it was a pretty good race considering the mud. Bend represented with 3 in the top 10. Rod Bien was 7th and Max was 2nd. Strong work Central Oregon.

As far as the men’s overall race, Max was leading from halfway to the Goat Hill Climb, when last year’s winner, Leor Pantilat caught up to him on the climb. Geoff Roes caught them both just past Goat Hill aid and put the hammer down and left them, only to take a wrong turn on the trail that leads back to Hwy 49 aid. Bummer. (they need a directional sign at that intersection, as it’s flagged in both directions—confusing if you get turned around). Roes, due to the mishap, ended up in 3rd and Leor pulled out another win with Max hanging on for 2nd.

Max and I slogged an easy 8 miler in Red Bluff, CA on Sunday on the way home. It was nice enough to run shirtless. I was able to run every day this week and feel pretty good. Which, if anyone knows me, I’m usually not running again for a few days after a 50k. I forced myself to run every day and feel my legs flushed out and recovered much quickly. Next up…Meissner’s local ultra in Sisters, Oregon in April…The Rumble 60k! Giddyup!

2 Barefoot/Minimalist Discussion Panel, March 10th

Teague at FootZone in downtown Bend is putting on a Barefoot Minimalist Discussion Panel this Wednesday evening, March 10, 2010 at 6:30pm at FootZone. Panel will include runners Max King and myself, Physical Therapist Mike Tompkins of Rebound Physical Therapy, and Teague Hatfield (footwear buyer and owner of FootZone). We will be talking about taking a common sense approach to using your feet more and your shoes less.  Come join us and learn from the experiences of others—what to expect and how to avoid injury. Come join us—giddyup!

11 Barefoot Running Baby Steps and Terra Plana Vivo Barefoot Shoes

Well, SORRY, SORRY for the absence of posts lately. I’ve been super busy with work and trying squeeze in training volume for the upcoming Way Too Cool 50k in California next weekend (much of my training has been with a headlamp to get it all in). I’m finally back to running barefoot a little again too! Giddyup! I’m definitely taking the conservative/cross-training approach to minimalist after my bout with Plantar Fasciitis when I bumped up my volume in minimalist running shoes too quickly. I don’t know what I expected after 38 years locked up in shoes! Baby steps, baby steps…literally.

Anyway, I’ve been back to running in the Inov8 X-Talon 212s part time and warming up and cooling down again barefoot (no Vibram Five Fingers for now)…I feel that was part of my problem that caused issues previously. I went too far, too fast in the VFFs and stressed my feet out. They allow you to do too much because of the Vibram protection factor. So, I’m going pure barefoot now, which forces a MUCH, MUCH slower transition due to having to wait on your skin to toughen up…it’s the limiting factor which I feel is a good thing. This is my newest “ah-ha” moment with regard to transitioning and spending time barefoot running. Your tender skin is the natural way of causing you to adapt comfortably and healthfully.

The other thing I’ve been doing is exclusively wearing the Terra Plana Vivo Barefoot Aqua Shoe. I’m LOVING this shoe. I wear it all the time apart from running or going barefoot around the house. They’re like funky looking flat tennis shoes (with a moccasin feel). And, if fashion is a concern…they’re pretty dang superfly hip with some hipster jeans and a retro shirt—you’re ready to slip into the club and kick it—all while strengthening your feet. The ultimate in cross-training hipness. They have a wide toe box for your feet to splay out while walking and are completely flat with no heel build up. They are definitely a bit pricey at $150…I happened to get them for half-off…Chirunning.com (I get the e-newsletter) had a half-off code last month. A nice bonus for sure. They’re worth the investment, even at $150. Well worth the barefoot simulation time outside of running coupled with the funkadelic-factor…in my humble opinion.

Check out their site for a huge selection of shoes…but especially check out the Vivo Barefoot line: http://www.terraplana.com

35 Three 100 milers and my Valentine

Now that the minimalist running switch is in “turtle progression” and I’m back training full volume in biofit insoles (albeit in lighter shoes), I’ve had a hard time thinking of quality blogging material. Chalk it up to slight depression from having to back off on my running a few weeks, I guess. Anyway, then it hit me, my old friend…the 100 mile race. After finding out I was 242 on the Hardrock 100 waiting list last weekend, I entered 3 hundred milers…yep, three (Bighorn 100, Cascade Crest 100, and Hal Koerner’s new Oregon 100, Pine to Palm).

So, the only issue, I had to break it to my lovely wife…now don’t get me wrong, my wife loves a 100 miler—ONE hundred miler a year. She worries, she frets, she doesn’t sleep during them. The problem is, I live for the 100 miler. It’s hands-down my favorite ultra distance. In my humble opinion, it’s the bar. I love everything about them, the prep, the pain, the emotions—no faking it, no shortcuts.

Now, it really  isn’t my habit to neglect to obtain wife approval for big races such as three 100 milers in one season—it’s the truly respectable thing to do when you’re married with kids. And, in my defense, I did mention all 3 separately in conversation. Whether she’s learned to tune out my obsessive ultra chatter and constant talk of running, training, shoes, races, and the like…well, the reality kicked in tonight in conversation. Our banter was something like this…

I said, “I need to do a blog post. Not sure what to write about since the minimalist transition is kinda on the backburner. Maybe I’ll just post on the three 100 milers I just entered.”

Silence.

Then she said, “You entered…three hundred milers? Did you tell me about these three hundred mile races?” I replied (rather sheepishly),  “Well, I mentioned them all separately,” and I quickly added, “two of them are local…one in Oregon, one in Washington.”

And that was it. She didn’t storm out, throw me to the ground, or punch me in the face.

Did I mention how amazing it is to be married to such a gorgeous, patient, beautiful, intelligent, hot, rock star of a mama, wonderful woman? (She checks my blog occasionally, so this will help.) Happy Valentine’s Day sweetie. Three. Giddyup.

31 Foot Bruise Imposter (aka PF)

I’ve come to the conclusion that it’s not a bruise…it’s Plantar Fasciitis. It confused me because it presented around my toes and not in the back of the arch/heel area. I started rolling it a few days ago and my fascia is super tight. Yesterday, I broke out my old Brooks Launch with Biofit insoles and ran 30 minutes on the treadmill with no pain. It was tight, but no pain. I rolled it afterward and it feels pretty good.

I’m back to walking around the house in Birkenstocks and rolling my foot with the fascia ball at my computer. I’ve run 3 times in 3 days with no pain. Today I ran 6 miles with no pain. Again, some tightness, but no pain. I’m back to my old set up for now (i.e., Brooks Launch with arch supports), as it’s the only set-up that does not aggravate the PF spot. Once I get this thing to chill out, I’ll start introducing minimalist stuff again. This set back definitely has me taking a more conservative approach to the whole minimalist transition. It was going so good, but this keeps it in perspective, I suppose. 38 years in shoes. Not gonna happen overnight.

This is a great reminder to anyone out there that is or wants to transition to less shoe. Make it a a nice conservative, slow transition f you want to continue to run a descent volume. I think two factors were my downfall:

1) Too much volume too quick. If I was willing to take 3 months to really back off my volume, I think I would have been fine, but I was back up to my normal volume in 6 weeks, all in light shoe with no arch support when my feet were used to the Brooks Launch with insoles.

2) I’d quit doing the little stuff. The stuff I was doing at the beginning of the transition—like rolling my arches and fascia and working on foot strengthening by picking up the ball and dropping with my toes—I’d neglected the past few weeks.

My usual OVER zealous approach. Too much too quick in the VFFs, too much volume. I’m just happy to be able to train again…the gym and the elliptical was driving me NUTS. Giddyup!

12 Elliptical Trainer Blues

Not sure what you guys do out there for low-impact cross training when letting something heal up, but I’d love to hear some ideas. The bruised foot is healing up, but oh man, 30 minutes on an elliptical trainer is about all I can take, then 20-30 minutes on the stationery bike and I’m out. I’d rather beat my head against a brick wall. Not sure how folks do cardio work in a gym on a regular basis. I’ve been to the gym the last 4 days in a row. I’m doing strength training every other day (core, push-ups, pull-ups, low reps, heavy weight lower body, rows, dead lifts and dips)…which I don’t mind. I used to be a gym rat with regard to lifting when I was in college and I can go for that, it’s just the cardio portion in the gym that drives me crazy. We have 2 inches of slushy snow on the roads right now, so cycling outside is out. I’m counting down the days to get back to running outside, even in the slush. 4 more days. I made a deal with myself go 8 days on elliptical trainer and stationery bike  and stay off the bruised foot before running on it again. It’s feeling better, but it’s still there a little. I’m hopeful it will be pretty good in another 4 days. Giddyup.

9 Overdoing it: Bruised foot

Well, I overdid it a bit last week and have to back off this week. Last Wednesday and Thursday I did back-to-back runs in the Vibram Five Fingers, with Thursday’s session being a rather quick 5-miler and at night. Then, Friday (about 9 hours after my Thursday night run in the VFFs) I went out and ran 17.5 miles in the Inov8 X-Talon 212s with 5,000 feet of climbing on rocky, technical terrain. I had a little bit of a tender spot where my 2nd toe connects at the ball of my left foot at the tend of my VFF run on Thursday and I think Friday’s burly run was the last straw, as it got tender at about mile 10 on the 1,500 foot rocky descent of Gray Butte. It was okay on Friday’s run, but I woke up Saturday with it pretty darn sore.

I went out Saturday night and only made it a 1/2 mile from my house before I was forced to turn back…1 mile total for the day. Sunday I rested it and by Monday evening was able to run 6.4 with it feeling “okay”—had to break out the beefy, cushy discontinued Nike Zoom S-Works Trail—which felt like bricks.

Today (Tuesday) I ran 5.6  in the AM in the Nike’s and 4.2 in the PM in the New Balance MT100s and iced it after both runs. It’s getting better. Looks like Southern Oregon Fat Ass 50k is out this coming weekend. Oh well, gotta roll with it. I’m going to continue short sessions on it this week to keep my legs moving but allow it to heal. Live and learn. Part of the process of this transition. My first small set-back. Glad it’s only minor. Onward and updward…

9 Bronco Billy Guinea Pig Test #1: No calories, 3 hour run, 5000 ft of climbing

Well, I guinea-pigged myself on Friday morning and went out to one of my favorite hard trail runs that boasts 1500-1800 feet of climbing per hour on technical, rocky trail. I decided to finally make the push to the 3 hour mark before taking in any calories on a 17.5 mile run with 5000 feet of climbing The route has 5 large climbs of 900, 1500, 650, 500 and 700 feet respectively, with the rest of the elevation in the form of rolling grunt climbs. This route pretty much has you either ascending or descending nearly all the time. I broke out the Inov8 212s for their fourth official run, which I’m really liking so far (way better on technical than the New Balance MT100s).

Overall it went pretty well, I’ve been weening off gels on long runs for a few weeks and was up to about 2 1/2 hours without calories (just water and Succeed! Caps for electrolyte replacement). I felt strong most of the run. I did get some hunger pangs starting at about 1 hour, 50 minutes into the run, but they soon subsided. They returned about every half hour, but I ignored them and they would fade. I really didn’t feel the need for calories, energy-wise, until about 2:45 into the run on the last hard climb, which is pretty tough (700 feet in 3/4 of a mile). I normally would make myself run most of this climb, but with the calorie deficit, I was doing on/off transitions of running/power hiking and I found myself with not enough juice to really grind the running portions and ended up hiking more than I normally would. I held out though and made it to 3:00…but had a gel out and ready as soon as my watch rolled 3 hours. I have to say…that was the best Vanilla Bean Gu I have had in a long time! 🙂

I ended up running about 3:09 for the route…so, the gel was just to get me down the last 700 foot descent and up the final “little” 200 foot climb out of the canyon to the trailhead, as I was definitely getting pretty bonky the last 15-20 minutes or so. I was SO hungry that I devoured a banana and my recovery drink at the car immediately, called a local restaurant that’s on my way and grabbed take-out for the drive home. I think having a full round of food in a cooler at the trailhead is a must after going the no carb route on a long run. I needed calories immediately. It will get you back straight and recovered quicker…even waiting the 10-15 minutes to get the take-out was too much. On no calorie long run days, I’ll bring a full meal worth of food from now on. The banana and recovery drink didn’t even phase my hunger.

So, will I do it again? Heck yeah. Will I do it if I’m on a training run with other dudes pushing it a little harder? Probably not a full 3 hours…but definitely wait until at least 2 hours before taking any gel from now on. And, for normal long run training, I’ll keep doing it. The general theory makes sense to me. It’s suppose to help my body tap into fat quicker, conserve glycogen, and learn to operate more effectively in a low blood glucose state. I feel I need to give it some time to see if it works. Plus, in my experience, as with any aspect of training, if you don’t train it, you won’t be able to do it (at least not well). That’s how the body works. If you want to run hills well, you have to train hills. If you want to run fast, you have to spend some time running fast. The rule of specificity. I think over a few more attempts, the body will adapt and I suspect I can get to the 3 hour mark without even feeling bonky. We’ll see. Until then, I’ll keep guinea-piggin’ it up. Giddyup!

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