I Just Can't Get Enough

I really can't get enough of running on Antelope Island. I went back out with Matt, Scott, and Adam. We chose to run the long out and back section on the east side of the island. This section of the trail is part of the Buffalo Run 50 miler and falls at around the 20 mile range, so it's pretty much most of the 2nd half of the race.

For the 3rd week in a row this would be Matt's longest run ever. There is very little elevation gain/loss on this stretch of trail, but the views are still pretty and the buffalo abound (not so much on this outing, but still). The goal (for me) was to push the pace a little and really use it as a training run. We all stayed together and chatted for the first few miles and then I upped the pace a little and Adam and Scott fell back. Matt stayed with me until about mile 10 and then I sped up even more (it was a race to the toilet at the ranch!!!), but he stayed within a couple minutes of me. I hit the turn around at the ranch in 1:29:49, mile 10.68. Matt was right behind me and Scott and Adam were only a few additional minutes behind that. We were all doing really well.

When we started back I intended just to put it in cruise, but Matt set a solid pace and I realized I felt super good, so I kind of took off. And then I just put it on auto-pilot and made sure I fueled every 30 minutes and my pace just stuck. At first I hoped to run a negative split, but that wasn't going to happen so I shot for keeping it under 3 hours. With a mile left I knew I would be cutting it close. When I hit the fence and turned to go up the hill I had 2 minutes and was certain I wouldn't make it. I didn't think there was any chance I could still run the hill after maintaining that pace for so long. But up I went at a trot. Half way up I know I could better 3 hours and just kept the pace on. As I crested the top I nearly puked, but I was under three hours. EDIT: It just hit me that I had my split times wrong. I didn't realize while running and just figured it out now. I actually ran an even split on the way back, not 5 min over like I thought. That makes me super happy. I gave myself about 1.5 seconds of celebration and then dove in the bushes to relieve my upset stomach (for the second time). Matt came in about 10 minutes or so after me, then Adam after that, and  finally Scott. I think overall everyone had a great run. It was a perfect day out there. Thanks to my homies for tagging along and doing so well. Once again, I'm completely amazed by what Matt does, even as he pushes his longest distance. 

I'm feeling confident about my 50 miler next month and that I can PR out there. I did the math and if everything goes well I should better my current 50 mile PR by more than 30 minutes. Below are a few photos of the boys along the trail.

 Matt finishing.

Wasatch Front from Antelope Island

 Scott doesn't do well with gels once into a run. Hahaha.

 So sly at the turn around at the ranch.

 Scott finishing.

Adam finishing.

I'm Tired of Snow Running

Matt and I ran the Bonneville Shoreline Trail in Draper to Corner Canyon, then up to View Benchmark Peak, and down the mountain bike trail back to the Corner Canyon BST and back. The trail was never in good shape. From about the Ghost Falls trailhead to the road it was a solid two miles of 6 inch deep untracked snow. We then got to run pavement to the View Benchmark trailhead. It was well tracked from there to the summit, but there was still a lot of punching through.

On the way down we were going to take a different way back and run the downhill mountain bike trail to Mike Weir Blvd and catch the BST again. There was only one set of snowshoe tracks going down and it was a complete mess, doing everything you could not to fall on your face. Once back on the road we decided to stay on pavement instead of catching the BST  that paralleled it and pick it back up at Coyote Hollow, near the Draper temple. Once back on we were kind of cruising the uphill back to Corner Canyon Rd. Then those last three miles. Oh, the shame. The trail was soft and crappy, our legs were shot from dragging them through the snow, and we both just wanted it to be over. Even with our fatigue Matt still ran the entire steep uphill after the first bridge (jerk). Of course, putting me to shame I knew I had to run the rest of the little hills. I thought on the last one I might puke. In all, it was a crazy, brutal, fun outing. I sure like it better when there isn't any snow. And Matt officially ran 2.67 miles further than ever before in his life. I told him based on effort alone this was a much harder day than a trail marathon and considerably harder than last Saturday on Antelope Island. Awesome.

It was a great time, actually. Even with the misery we had a lot of fun. And it was solid training, for sure. Below are some pics to entertain you. 
Time: 3:48:52, 3400 vert

Lone Peak looms behind Matt

You can see the snow depth. And this was a shallow part.

Matt atop View Benchmark. Lone Peak in the background.

 Trying to navigate the steep and dodgy lack of trail.

Matt enjoys one of the rare dry spots on the trail.

Antelope Island, Part 2

1:21:00 - Finally! I've been waiting three months for any kind of run longer than 10 miles to feel that good. I headed out to Antelope Island with Scott and Matt for a trip around the 25k course. Both of the boys plan on running the 50k next month, so this would be the perfect training run to scout the course. Matt and I had gone out last November, but we didn't get to do the back loop with the switchbacks and were curious to see how we'd fair. I made it a point to try and manage my energy the same way I would if I were racing, in other words fuel every 30 minutes. This was the key to my success today.

I love the trails out there because all of the uphill is runnable (except for one section of about 100 yards). We took it easy for the first couple of miles and then I opened things up a little. Matt fell only slightly behind and only for a minute while Scott was just a min or so behind the two of us. We stopped where the Elephant Rock turnoff is to wait and regroup. We looked down into the bottom of the next valley (about 1.5 miles away) and could see three people. I put out the challenge to catch them before they looped back around. I was in high spirits and when we hit the big downhill into the small valley before the switchbacks I really let it go, running a 5 min/mile for at least a half mile, then pulled back to a 6:30 to let Matt catch up. Scott yelled something unrepeatable from behind us because he was so psyched about how fast he was running, but we were still pulling away. Ha.

The switchbacks were new territory for me and the only knowledge I had of them were from the maps I've seen. They looked steep. In reality they were incredibly runnable and I LOVED every step. I actually caught the three guys ahead of us by the time I got to the top of the switchbacks. Like Matt and Scott they will be running the 50k next month. Once back on flat ground I felt good running fast again and loved the pace back to the end of that loop at the Elephant Rock turn-off. Once there I took some time to wait for the boys, fuel, and take some electrolytes. Once again regrouped we sped off down the trail and cruised the rest of the way back. I continued to feel awesome on the two remaining climbs and cruised the downhill in the low 7s. Taking everything into account I have to say that it was nearly the perfect run.

Avg Pace - 8:48, 2051 vert

 Buffalo. A lot of them.

Uh, yeah.

 Scott approaching the Elephant Rock turn-off

 Coming up the switchbacks. Matt is on the right and Scott is way down and to the left.

The trails out there are so amazing.

What a Week

This past week was a lot of fun. My mileage wasn't that high and I didn't do anything spectacular, but I spent a lot of time with great friends and family just cruising the trails. Here are a bunch of photos for you to enjoy.

 Working backwards: I ran the Lindon BST with Kim and Brent and had an awesome time in the mud.

Prior to the run, goofing off.

 

Brent coming up to the turn-around.

 The day prior I ran with Brent again on the Orem BST. Mostly dirt roads with the last couple of miles on pavement, this was a very enjoyable outing.

Scott and I climbed Wire Peak on Wednesday. It was very foggy and we couldn't see much, so we took other fun-filled liberties.

Scott nearing the summit.

Me completely goofing off.

One other day to note was my Saturday run with Kelli and her husband, Scott. We had a great time on the Pipeline Trail in Millcreek Canyon.  I didn't take my camera which I completely regret now, but we had a wonderful time all the same.

This coming week won't be nearly as exciting as I'm trying to heal a couple of nagging injuries, so I might be spending most of my time on the treadmill. Not exciting, but probably necessary. I'm looking forward to feeling good and ramping up training in expectation of the Antelope Island Buffalo Run 50 Miler in a couple of months.

Minimalism and Shoes

I regularly have discussions with friends and fellow runners about the new line of minimalist running shoes that is making a big wave in the shoe manufacturing world. What was once considered a fad is now a solid niche and possibly even the preferred - or suggested - shoe to go with. I'm not going to take sides on the minimalist vs 'normal' running culture. I have my own thoughts on the issue, some of which I'll address here, but will refrain from trying to express what I think should be gospel on the issue. Most specifically I want to address the new line of minimalist shoes that are coming out this year.

I'm a mid-foot striker, I'll get that out of the way right now. I used to heel strike, but after reading Born to Run by Christopher McDougall I, like many others, got caught up in the wonder of minimalist running, even barefoot running. I hit the streets barefoot in an inch of fresh snow and blasted out 2 miles without any problems. I changed my form to a mid-foot strike and sought out shoes with a low heel-toe drop and reduced midsole. I had encountered some severe Illiotibial Band Syndrone as a heel striker and was certain that it would cure my problem. While it helped in the short term it did not cure me. It wasn't until I learned how to run properly from the hips up and how to relax and strengthen my hips that I was able to finally cure the problem for good. I also changed up my shoes and found some I really loved (Inov-8 Roclite 295). However, it was during this whole process of change that I also came to a few truths that I'm sure would not be looked at promisingly by those committed to the minimalist movement. I'm not trying to ruffle any feathers, but here it goes.

2011 will be the year of the minimalist trail running shoe. Literally, every company out there who already produces a trail shoe will now have their own minimalist version. It is awesome. I'm excited about a lot of these. Unfortunately, I probably won't get to try many of them. Basically I'm just not cool enough for companies to want me to test out their products. That's fine. I run and race because it's fun; I don't need perks like being a tester, as fun as that would also be .

Traditional running shoes were pretty standard: stable upper, gnarlier sole, rock plate. Then New Balance came out with the MT100 and changed everything. They significantly reduced the midsole, whittled down the tread, and made the upper super light. They have now improved upon it with the MT101. However, even with these drastic reductions they kept the rock plate. Inov-8 really changed things up dropping a ton of weight, but still able to keep wicked-good tread. They claim to have a rock plate, of sorts, but I don't think I've ever really felt it.

This year will be about two things; reducing weight and minimizing the heel to toe drop. Let me address the heel-toe drop thing first. As a mid-foot striker I think this is pretty important, Ok, kind of important. I currently run in two different brand of shoes with a 10mm drop. Three companies this year will come out with 'zero drop' shoes. Altra, who actually owns the term 'zero drop' will come out with a whole line of shoes that will maintain the foots height off the ground from toe to heel. Pretty cool. I really look forward to trying these shoes. The other two are Merrell and Inov-8. It will be interesting to see how these shoes compare to each other. Here's my little hang-up though - if you are a proper mid-foot striker then is there really a difference between 10mm drop and zero drop? Your heel really isn't going to strike the ground anyway. I think the idea is fine, but I just don't think it is necessary. More like a nice to have. I know most minimalist proponents would argue with me, but I'm telling you, if you took 50 trail runners and put them in two shoes - one with a zero drop and one with a 8mm drop - and they didn't know which was which, I bet after running in each for 20 miles they couldn't tell the difference. I'm just saying.

The other issue is weight. I like that companies are trying to reduce weight in their shoes, but please, please, please, quit sacrificing what is most important, THE ROCK PLATE!! Seriously, as a friend of mine recently said, "the only real difference between a road shoe and a trail shoe is the rock plate". I couldn't agree more. Unless the outsole is a little stiffer I don't think I'm even going to consider a shoe that doesn't have some kind of plate. Maybe rock plateless shoes will work out there in No Cali or in some places in CO, but here in Utah where the trails are rock and root stricken, a shoe without a rock plate is a foot's death wish. I can personally attest to this after running a lot of trails in a shoe without a rock plate and coming out of it with foot problems. Again, if a company can produce a shoe that doesn't require one, fine, but I have yet to see it. I love my Inov-8s, I really do. They claim that the extra lugs on the 295 don't require a stiffer plate, but I kind of disagree. Sharp rocks get through. I've worn three pair and would gladly buy another one, but the fact remains that I feel rocks all the time. Adversely, the MT101 has a solid plate and minimal tread and I feel fewer rocks  in those than my Inov-8s.

I first began running trails in the Brooks Cascadia 4. I loved that shoe, except for one thing; I would get a blister under the bend in my big toe on longer runs (weird huh?). As I started into my minimalist phase I put them aside. However, in 2011 they will introduce the Cascadia 6 which is slightly lighter and only has an 8mm heel to toe drop. And guess what, they have a strong, visible rock plate. This could very well be one of my new shoes this year. If I can run in them without the little blister I might find a new home for my feet. Oh, and they come in red. Huzzah!!!!

Anyway, take it for what's its worth. I'm not a sponsored athlete. I'm not well known in the running community. I run because it is fun. I run thousands of miles on trails in every kind of condition and in any location. I've been through many shoes, I know how to run, and can attest to what will and won't work for the average to above average runner. If you think I'm wrong, cool, call me out. Then send me a pair of shoes and prove me wrong. I'd love to be wrong. But there you have it.

2010 Trail Running Video

I finally got around to finishing my little compilation video of last year's trail running. It's nothing big, in fact, it's pretty ghetto, but there is some pretty cool stuff to see. Enjoy it if you can.

Training Week 1/10 - 1/15

This was the first real week of training that I've had since trying to take intermittent time off for my Peroneal Tendontitis (ankle suckage). I didn't want to push it too hard; no high mileage days and reduced amount of hills. While it won't appear that I stuck with this focus, it really wasn't all that bad a week.

Monday 1/10 
4.2 miles, 100 vert - A quick loop on pavement during lunch. I was still nursing a strained calf and really didn't want to push it.

Tuesday 1/11
a.m. 3.8 miles, 2300 vert - Hiked Mt Wire (there's very little running to be done on this small peak) with Scott W and Matt VH. I felt good considering my lack of hill work over the last couple of months. It was a cold 6 degrees and didn't warm up. Made it to the top in 56:30 and roundtrip in 1:22:00. Saw about 8 elk that were really beautiful.
p.m. 4 miles, 0 vert - I did a treadmill run at the gym. Nothing special. I threw in a sub-7 min/mile just to stretch my legs. Boring.

Wednesday 1/12
6.06 miles, 1328 vert - I ran the BST in Draper. It was a beautiful day. After the 6 degrees beating the morning before I was able to run without gloves. Hit the trail with Matt W and we had to turn around a bit early due to larger snow drifts covering the trail.

Thurs 1/13
3.8 miles, 2300 vert - Wire Peak again with Matt R (yeah, I know a lot of Matts) and Scott W. Quicker day as it was super warm and the trail was beaten in better. Hit the top in 53:31 and roundtrip in 1:14:51, considerably faster than Tuesday. I think in the summer I could make it to the top in the lower 40s and round trip in under an hour. It will definitely be a goal of mine.

Friday 1/14
9 miles, 600 vert - I ran the Pipeline Trail in Millcreek Canyon. There were lots of people snow shoeing in big jackets, beanies, and snow pants. I ran by in shorts and a long sleeve shirt. Ha. I went up Church Fork, out to the point and back, and a quick out and back east on the trail to get an extra couple of miles.
1 mile, 0 vert - After getting home I picked up my son and we drove down to a park where we ran 1 mile on the dirt path around the park. He just wanted to get some exercise in. I'm so proud of what he's doing.

Saturday 1/15
Nothing. I couldn't find the time or means to get out.  Shame really.

Weekly Total:
31.96 miles
6628 vert

I think overall I accomplished my goals. It seems like there was a lot of vert in there, something I committed to not doing. But most of it was hiking and low impact. I'll have another moderate week and then start pushing my training a little harder. My next race is Antelope Island Buffalo Run 50 Miler at the end of March and I'd like to be well prepared so that I can perform at my best. Since few are really reading this and no one ever comments I'll keep my fingers crossed for myself and not ask anyone else to do it too.