What a Week!

I don't normally review my week's activity as a whole, but this was an exceptionally fun week and I really feel like it was worth spraying about. So that I don't have to mention it in each activity review I ran every run this week in my Altra Instincts. If you haven't read my shoe review, do it. They were amazing considering everything I put them through.

Monday - 8 miles, 180 vert, 1:06:08
Conscious of the lower back issues and the pain that is radiating to my hips I was determined to keep my runs this week flat. During a lunchtime run I headed out on the paved Jordan River Parkway in Sandy, UT in a light wind and warm temps. I intended to just keep it casual and only picked up the pace to an 8 min/mile for the 2nd half of the run. Nice and easy.

Tuesday - 9.15 miles, 1930 vert, 1:39:31
It took less than 24 hours to completely fail in my commitment to keep things flat. Under the extreme threat of snow and rain (isn't it the end of April?) I went out with Matt and checked out a new loop in Draper. We ran up a newish trail to the east of South Mountain and wound our way up to the top of Suncrest. At the summit we took a connector trail to the dirt road heading up to View Benchmark peak. Summiting in high winds we went back the way we came to the saddle then ran over to South Mountain. From there we went down the north ridge heading west until we had to cut down the steep hill before going into the quarry. Then it was just a half mile back to the car. This was a brutal, but awesome run on some great cruiser trails.

Wednesday - 8.22 miles, 1400 vert, 1:14:00
This time with Matt and Scott we ran the BoSho from the Red Rock trailhead in Draper into Corner Canyon. From there up the Ghost Falls trail as the Clark Trail is closed. Going up was fun, but a bit tiring.Tuesday's hill-fest took it out of me. We then cruised down Corner Canyon Rd and back on the BoSho. We all hung very close together until we had about 1.25 miles left, then I turned it on and pushed hard to the finish. Matt almost caught me with .3 left, but forgot about the final hill, something I had saved up for.  I was able to push back ahead and finished 25 seconds ahead of him and another 2 min or so ahead of Scott. Two days of solid vert. Not great on the hip, but really fun.

Thursday - rest

Friday - 30.0 miles, 3350 vert, 4:56:30
I got a message from Scott early in the week asking if I wanted to go out to Stansbury Island and run the 10 mile mountain bike trail in three loops as he needed a good long run for the month. I've been out to the island a few times to climb, but hadn't ever made it out there to do a run. I couldn't pass up the opportunity. We coerced Matt and Josh to come along. It didn't take much as both were itching to run some new trails and get in a longer run.
The trail is pretty simple; park on the west side of the island and immediately climb 800 ft in the first mile to the main saddle, then down 100 ft or so and continue on the crest trail for 3 more miles before turning down a small canyon all the way down to the valley floor and back around on dirt roads. The crest single track trail is extremely rocky and technical. Everyone caught a toe on several occasions, although Scott was the only one to actually fall to the ground. He almost lost his water bottle over a cliff.
We ran the first loop clockwise, doing the big climb first. We all stayed together this loop until we had two miles left when Scott fell back to take a couple of pictures. He stayed back until we got back to the car. Our first loop was in 1:32:00.

For loop two we went back around counter-clockwise. It was a good choice since we were able to run the flat 4.5 miles to an easy climb and then run the crest trail to the last short climb over the saddle and power down the big descent to the car. We lost Scott about 2 miles into the run and didn't see him again until we got back to the car, 15 minutes after we arrived. At mile 20 I still felt really good, but the long wait for Scott took it's toll and for the start of loop 3 I was tight.

The third loop was painful. We went back clockwise to get the big climb out of the way. It was on the climb that my hip acted up. I kept it in check on the crest trail, but it really started to hurt the last 3 miles back to the car. This was a much slower loop as the week's activities had really taken their toll. Luckily, Matt and Josh were as tired as me and were will to take it slow too. We lost Scott way back on the climb and were just hoping he wasn't too far behind this time. Three loops, 30 miles total, with a ton of good vert. The trail is incredible and really remote and rugged. I can't wait to go back.

Saturday, 3.1 miles, 40 vert, 23:13 
Salt Lake Running Co 5k
This is a free race put on each year by the Salt Lake Running Co. I signed up myself, my wife, and my son Tyler basically just to get the free shirt. My wife didn't go because she wasn't feeling well, so it was just me and Tyler. I know a 30 miler isn't a great taper run, but it would have to do. Back in my Altras and stiff in the hips Tyler and I settled into the middle of the pack at the start. He wasn't planning on running it hard, as it had just snowed and he knew I was tired, but once we passed the start line I knew it was ON. He was running so well it was hard to even keep up with my tired legs.

By the time we hit the turn-around I had caught back up and we ran together until a quarter mile left. Then I urged him to push on and drive to the finish. With 100 yards to go I yelled for him to drive with his arms and he really surged ahead, finishing in 23:10, more than 2 minutes faster than his PR. It was so awesome to watch him get a new PR and run hard. He's got real talent. My legs settled in after the first half mile and maintaining a 7:30 pace for the whole race felt pretty easy. I definitely felt like I had more miles in me, but I'm glad I didn't try. I'm pretty tired now.

Weekly Totals
58.49 Miles
6738 vert
9 hrs 20 min

What a week, huh?
 

A Shoe Review?

I've never done a shoe review and wager that this will be only one of two I ever attempt. However, in this case, I think it's good to jump on the bandwagon.

Let me get something out of the way before I jump into my review.
I'm not a minimalist runner. I am a solid mid-foot striker and have been for about a year and a half. I moved to a mid-foot strike after dealing with ITBS when nothing else worked. I tried the whole 'minimalist' thing after reading Born to Run, but realized it didn't work for me as a trail runner; I needed more between me and the ground. I respect those guys who hold on tight to that concept; if it works for them then that's great. But I personally don't have a place for it in my running style. That being said, I am a big advocate of a mid-foot strike and wearing shoes that promote that.

Altra Instinct

THE ALTRA INSTINCT IS NOT A MINIMALIST SHOE. You may have read other reviews from minimalist runners who will talk heavily about their minimalist style and where this shoe fits into that methodology. Like I said above, that's cool for them and if this shoes has a place in their training and racing, all the better. But I feel it's important to suppress any incorrect assumptions. This shoe is so much more than a minimalist shoe that to corral it into a single genre of running would not do it justice. Altra has a minimalist shoe, but that is forth-coming.

Here's the real scoop on the shoe and then the real deal on how it will work for any runner out there.
First,  and this is the biggie, there is no drop from heel to toe. Yep, Zero Drop. Altra owns the term and it's well deserved. This shoe is created to promote good running form, nothing more nothing less. If you want to call that 'minimalist' fine, but really they are just promoting proper running technique that will help any runner become better, reduce injury, and learn a greater love for the sport and the benefits it provides.

Second, the foot bed is actually patterned after the shape of your foot. It's weird how it actually took an innovative shoe company from Provo, UT to come up with a shoe concept that people have been speculating about for 50 years. The widened toe box will allow your toes to splay evenly as the foot rolls over the toe and kicks back. Yep, no more blisters. And the cupping heel shape will hold your foot in place, even on downhills. You don't need to oversize your shoes by a full size any more.

Third, this is a soft shoe with a non-EVA midsole, so there is less to break down over time. The cushioning is responsive and will stay that way. If at any time you feel that the cushioning is failing in this shoe it is most likely due to the insole breaking down and not the midsole. You can get many more miles out of this shoe (and any shoe for that matter) if you'll simply replace the insole every 200 miles.

Finally, this shoe is light and flexible. It will perform equally as well for a runner going after a half marathon PR as well as an ultra runner pushing 100 miles. It's been tested in every type of racing and the results are the same - Brilliant!

Matt Williams running a rocky trail in the Altra Instincts

So now down to what it will do for you.
Because the heel isn't raised up you have no choice but to push your hips forward, straighten your back, and land softer on the middle to front of your foot. Technique problems? Solved. OK, it's not that simple, but it sure does help. For a runner trying to transition they will find this makes the process easier and more comfortable. For an existing mid-foot striker it will be like running on a cloud and only enhance your existing form.

In the process of transitioning from a heel to mid-foot strike every runner goes through certain 'pains'. These commonly include calf and achilles pain. For those who push too hard too soon they may even encounter shin splints and pulled tendons. Altra is smart enough to tell you to take it slow and make the transition over time. Your body needs to get stronger, just like when you first started running.

However, making the transition in a pair of Altra Instincts is vastly different then the often tried dive right into a pair of Vibram Five Fingers or failing in an attempt to do it in a pair of regular shoes. While the move to a mid-foot strike is still adding more strain to your calves and achilles, the Instinct's10mm of cushioning between your foot and the ground significantly reduces the impact to both of those areas. As a current mid-foot striker I can say that I have had zero calf and achilles pain while wearing these shoes, but I still get it if I wear a pair of minimalist (less padding between my foot and the ground) shoes.

Like I said, this is not a minimalist shoe. It is, however, the most comfortable and form-promoting shoe I've ever put on my foot. I've worn it for dozens of miles on both the trails and roads. This shoe has seen mud, rocks, concrete, and asphalt and it has exceeded my expectations in every form of foot travel. All I can really say is, if the Instinct is this good I can't wait to see what the Lone Peaks can do in the dirt! I believe in these guys' philosophy and respect what they trying to do. I'm not a sponsored runner, I paid for my shoes like everyone else, but these guys have me sold for life. They live what they preach and I'm fairly certain they are going to change the face of running shoes.

And p.s., if you are a minimalist and want a minimalist shoe that will be everything and more try the Altra Adam. It will blow your mind.

Snow, Rain, or Shine

It's been a crazy few weeks in Utah. The weather can't seem to make up its mind. A week and a half ago I ran 15 miles in six inches of snow. Two days later I was in shorts and a t-shirt. Today I ran in what I would consider a 'normal' April rain storm, warm enough for shorts, but still needing a long-sleeve shirt. The down side is that one would think the trails would be wrecked, but timing has proved otherwise. In the last two weeks I've done every single one of my runs on one trail or another, spanning from Kaysville in Davis County all the way down to Corner Canyon in Draper. While conditions have not always been perfect, the company has been and I've enjoyed every minute out in the hills.

My main running partner is Matt. He's not only a work team member, but a good friend and amazing human being. He started running just over a year ago with nothing more than a goal to finish a sprint triathlon. When that was over I took him on one or two trail runs and he must have caught the bug because now he's a full on trail addict and ultra up-and-comer. He ran the Buffalo Run 50k a few weeks ago in 5:20, incredible for a first-timer. Together we have attacked the trails and pushed each other far harder then either of us would normally run had we been alone.

Below are some pics of the last couple of weeks and the fun we've had. I need to start bringing my camera along more often. It's getting to be that time of year where I really start exploring and getting deeper into the unknown. I can't wait for summer.

 Me cruising back along the BST in Davis Co. Matt had just made the comment that I was running sub-8 min/miles on a slight uphill. I thought that meant I was supposed to speed up. He cursed me a bit when we got back to the car.

 Cruising back down to the bridge after coming back down Chin Scraper on the Wasatch 100 course.

 Matt doing the same.

Matt making the turn onto the bridge. I love the look on his face.

 Trying to make tricky turns down the Bell Canyon trail into LCC.

 Matt topping out after 7.5 miles of constant uphill. We were not feeling it this day, but still happened to put in a good effort.

Flying down the trails. I can't wait for dry weather!!!

Building a Better Base

While the Buffalo Run 50 miler was a huge success for me there were also a lot of lessons I learned from that race. I had initially thought, after my mid-race mental breakdown, that I simply didn't have enough long runs (over 30 miles) on my legs before the race, but feedback I got from friends who have more experience than me have changed my mind on the matter.

While I still think it is imperative to have at least one or two long runs over 30 miles in preparation for a 50 miler, I believe those runs are more about time on the trails and dealing with the endless hours of moving forward. It has come to my attention that what is really important is simply building a better base of weekly miles. I was told by more than one person that my target goal should be trying to keep up a base of around 10 miles a day with a longer run sometime during or at the end of the week. That would bring my weekly mileage up to about 70 miles per week. Ideally, that is where I've wanted to be anyway. While I couldn't quite do that in preparation for the Buffalo Run, it is certainly my primary focus right now.

So last week I changed my focus to my new training format and I'm pressing to try and make 10 miles each day feel like 5, in other words, easy. Last week I was able to get 50 miles in five days of running with one of those days being only a 3 miler. I couldn't do a long run due to conflicts which ended up being a good thing because it was technically my first week back at training since the race. And what a week it was. Two of the days I ran in shorts and a t-shirt, the other day I ran in 6 inches of snow, long pants and 3 shirts with a beanie and gloves. This month's weather is so messed up. But not only did I still get my miles, but I also included about 5,000 feet of vertical running, something I'll desperately need as I prepare for upcoming races and adventure runs.

Here is a pic from Friday's SlurpeeFest 15 miler. This is my friend Matt running down the Bell Canyon Trail from the reservoir.

A Week Later

It has now been a full week since I finished my first race of the season. I have been extremely happy with my recovery. For a race that took so much out of me I healed quicker than ever. By Monday the soreness was gone and I just had residual fatigue in several muscle groups. By Wednesday even the tiredness was gone.

I had committed to taking the entire week off, but come on, if I really did that would I be me? Of course not. On Thursday I went out in the morning with my friend Scott for a quick peak-bagging jaunt up Wire Peak, a small 'hill' nestled between Emigration Canyon and the University of Utah. It is a short 4.1 mile roundtrip hike/run with 2100 feet of vert in the first half of the trip. My legs were obviously tired going up, but by the time we were half way to the summit I had settled in and was feeling fine. And the run down was casual and easy. I was happy overall with how well it went. That being said, the fatigue from Monday and Tuesday was back in my legs and I spent the rest of the day lethargic, but content.

I had been talking with another friend, Eric, about doing a longer run in the foothills of Mt Timpanogos on Saturday. But with the weather forecasts showing the best temps and sunshine on Friday, we decided to head out then. He wanted to try a new loop starting at Battle Canyon in Pleasant Grove, then run up to a connecting trail over to trail 51 and then follow that past Dry Canyon and up and over the western saddle below Big Baldy Peak to the Pipeline Rd in Provo Canyon. We'd then run the Bonneville Shoreline Trail back to our car.

Well, the trail went as planned, but my legs did not. The tiredness stopped me from pushing the uphills as much as I would have liked. The snow depth and mud slowed down the rest of the trip on the upper trails. There were times when we were hiking across thick snow crust, just to break through and scrape our shins. Once back to the BST, with only 4 miles left, all of my energy (and gels) ran out and it was a brutal slog to get back to the car. I had to walk the uphills, but could run the flats and downhill pretty fast still. Even with all of that it was an amazing and beautiful run and I was very content with how I performed. We had more than 1800 ft of vert over the entire 12.33 mile run. My only regret was not taking a camera. It was really stunning.

Map of the run.

Buffalo Run 50 Miler Race Report

Time: 8:02:39
Place: 11th, Overall

Pre-Race
There has been a lot of anticipation for this race. I've felt that there were a lot of high expectations for me, not counting those that I had for myself. I thought I had put in a proper amount of training, I put together a great race plan, and was focused on just doing the best I could.

I met my friend Kelli at a pre-planned location at 4:15am and we drove up to Antelope Island. She was very nervous as this was her first 50 miler and because she is such a good marathoner people have really been feeding her with unrealistic expectations. I've been trying to keep her head focused on the right things for the last couple of weeks and it seemed that as we were driving up she was feeling better about her abilities and running the distance.

We rolled into the race parking area, about 200 yards away from the start tents, a little earlier. It was cold out, about 32 degrees. We knew it would be a chilly start. Weather forecasts for the day had varied considerably throughout the last week, but we were confident it was going to be ok. And was it!!! We made our way down to the heated tents, got checked in, and hung out with friends. Just prior to the start we stayed near the fire and only went over to the starting line a few minutes before go-time. I'm not sure how it worked out, but I was in the very front. Kelli stood right behind me.

6am - GO!

White Rock - Split Rock Loop
The elites took off like a shot. Kelli's gameplan was just to hang on my heels for as long as possible and then try and keep me in her sights the rest of the time. As we worked our way up the first hill Kelli asked me to tell her a story and I shared the one of me jumping off a cliff into a tree (you heard right). We weren't far behind the elites but were putting some good distance between us and the rest of the main pack. As we hit the top of the first 2 mile climb we caught up to someone I recognized, Josh. He and I have followed each others blogs for some time now and I got to meet him the last time I was out on the island. I think he's going to be a very good running friend, for sure. The three of us ran together across the ridge above White Rock valley and then cruised down the hill, into the valley, and towards Lone Tree hill. Nearly across the valley we were quickly passed by 3 of the elites who had said four of them had taken a wrong turn (where was the fourth?). They shot up the hill like rockets while the three of us slowed to a walk. We weren't about to blow our legs out this early. Towards the top we moved back into the trot and hit the Elephant Head aid station at mile 5.5 in just about 50 minutes.

We didn't stop, cruised right on by, and aimed ourselves down the steep hill towards Split Rock. Josh and I held back, only running a 6:30 min/mile while Kelli wasn't far behind. In the bottom of the valley Duncan Callahan sped by, the fourth elite who took a wrong turn. We shared pleasantries, wished him luck, then put our heads down and started up the switchbacks.  How I love those switchbacks. We dropped Kelli a ways back at this point and were back around to Elephant Head aid station at mile 10.65 in 1:36:40.

Again, Josh and I didn't stop and headed out on the out and back. There were dozens of slower runners who were doing the out and back first. Like an idiot I was yelling "slap hands, slap hands" and giving everyone five. At the far end we grabbed our stickers, turned around, and headed back. I had been eating a gel every 30 minutes on the clock and had just now taken my first salt pill. Everything was working like it should. Within a quarter mile heading back we ran passed Kelli and urged her to push on. She hadn't felt strong up to that point, but shared with us that she finally found her groove. Yah.

Once back at the Elephant Head aid station I stopped to refill on gels and drop my headlamp. Josh kept running and while I would continue to keep him in my sights for most of the race I wouldn't really talk to him again except in passing on the remaining out and backs. I left Elephant Head for the last time at just under 2 hours, mile 13.4. I cruised back down into White Rock valley and spied Bryce not far ahead with Josh just ahead of him. I had to stop for a potty break on the ridge and the boys put more distance on me. As I came back around towards the White Rock aid station near the start/finish I was still able to keep them close, however, and made the turn to head towards the east side of the island after a very brief stop to refill my water bottle and give a friend a hug. I made the whole first loop 18.85 miles in 2:42:21, more than 2 minutes faster than any training run and almost 20 minutes ahead of schedule. But I was tired.

East Side Out and Back
Heading out towards the east side of the island I was still in good spirits and felt strong even though I my legs were feeling fatigued. Down the steep hill we all make a left turn for a short out and back to the marina. It was muddy and gross on the way out, but it was worth it because there was a port o potty at the end of the trail, something I greatly needed. After a 3 minute stop I was back on the trail and feeling much better. Kelli wasn't far behind me and Josh and Bryce were still within sight. However, heading out to Lower Frary aid station things began to fall apart. Around mile 25 my quads just began to ache and I couldn't get my legs to push anything faster than a 9:15 pace. In short, I was hurting. I rolled into Lower Frary aid station at mile 27.5 in 4:10:00. Bryce was there. I asked him how he was doing and he said he as probably going to drop. He has battling a cold the last few days and it was reeking havoc on his lungs. I told him I was really hurting and was thinking about calling it quits myself. He encouraged me to press on to the Ranch and see how I felt there. Unfortunately, the aid station workers at this particular stop weren't of much help and I wasted valuable time finding my own drop bag, refilling my bottle, and getting everything back together. Maybe they just felt busy.

But I headed out and as I peaked back over my shoulder I could see Bryce continuing on. The problem now was the best I could muster was an advanced run/walk. I'd run for a mile and a half and then walk for about a minute. As I crossed the road I slowed to a walk again and Bryce caught up. He confirmed that continuing on was a mistake and was definitely going to drop at the Ranch. I felt bad for him, but he had put up a great fight. I think he felt my desire to drop and gave me some words of encouragement. I think I figured at that point that if all that hurt were my legs I had no business dropping. But the mental side was tough. I knew my wife and boys would be waiting for me at the finish and I didn't want to make them wait. So I started back into a run. I hit the aid station, mile 33, in 5:08:30. I tried to make a quick stop and was back out. Bryce must have found his ride and left.

As I as leaving the aid station Kelli rolled in and met up with her husband Scott. I told her I was basically through and was just planning to run/walk to a very slow finish. Surprisingly, she said she kind of felt the same way. I assumed that it wouldn't be long before they caught up and passed me. But as I continued on I was able to only stop to walk twice before getting back to Lower Frary and Kelli and Scott didn't catch up again until I was through the aid station and heading out again towards the finish. While at Lower Frary I was talking to Scott and told him that I knew I would finish, but probably wouldn't make 8 hours, my goal for the race. Another runner who was there said if I could just keep up a 10 min/mile that I could still make it. I took some ibuprofen and drank some Pepsi and took off.

To my shock and surprise I was able to comfortably keep a 9:30 pace of much of the run back to the turn up the hill. I even ran all of the inclines and didn't stop to walk at all until I hit the aid station at the fence. I had even caught up and passed a guy in green who had passed me twice before. The climb out of the aid station is short, but really steep. I was looking forward to this climb not only because I could walk, but because I knew it would stretch out my legs. It was just what I needed. I was close to being back on schedule, I knew I would finish, and the thought of crossing the finish line and hugging my wife gave me new life. When I hit the pavement I was even singing out loud to some classic INXS. I then ran the short cross country down to Lakeside aid station, mile 36 in a total time of 7:24:47.

With four or fewer miles to go I had only 36 minutes to finish. With how I was feeling I just didn't think I had it in me to get under 8 hours, but I pushed on. The aid folks said I looked good and that helped. I love running the Lakeside loop, it is technical and winding. I do well in that kind of terrain. Twice I looked down at my watch to see that I was running a 9:40. Unfortunately, as I came around the west side my calves started to cramp up. I had to stop and stretch them. I hit the end of the single track with only 10 minutes left. I ran the little hill to the side road and went as fast as my legs could carry me. Unfortunately, it still wasn't enough and I crossed the finish line in 8:02:39. At the finish were my friends Scott and Matt, both had run the 50k and done very well. My wife didn't make it to see me finish but was there just minutes later. At the same time I saw her I was able to be at the finish line to welcome Kelli cross. She not only finished her first 50 miler, but she won it. WOW.

Final Thoughts
Did I reach my goal of 8 hours? You bet I did. I wasn't trying to qualify for the Boston Marathon or going after a 2 minute PR. In the ultra world and in my running anything within a few minutes of your goal time is the same as reaching it. Most often seconds don't matter, but minutes. 8:02 beat my previous best 50 miler by more than an hour. And I finished 10th overall out of more than 100 runners. It was the hardest race I've ever done, but I pushed through it, I finished, and I reached my goal on a mentally challenging course. I couldn't be happier.

Five Days and Counting

Well, my training is complete and I'm in full-on taper mode. I have never liked tapering. I thought it was supposed to make a person feel spunky and refreshed. I've felt nothing but tired and heavy. For some reason I feel like I'm just not recovering and ready to race. I've been doing a lot of rolling and stretching and hope that with a few shake-out runs this week that will all turn around.

The build up to this race has been like no training cycle I've ever had. I can't remember a time when I've actually built my mileage and long runs week over week for this long a time. You'd think with the workouts I've been doing that I was training for a road marathon and not a trail ultra. A lot of that focus has been on helping my friend Matt get ready for his first 50k. Until we started really 'training' the longest race he had ever done was a 10k and the longest run of any sort was only 13 miles. As a coworker and good friend I agreed to help him get ready for this 50k. That's a lie, I didn't agree, I coerced him to let me train him. It has been one of the funnest training cycles I've ever had. We've spent several days out on the race course, hitting up miserable snow covered trails along the bench, and running up the Dimple Dell recreation area more times than I can count.

This last week was spent trying to reduce my miles and recover some strength. However, I've felt tired and uninspired. I'm hoping it's a good thing and that it is now out of my system. I know I'm going to be ready to race, really race, come Saturday. The weather forecast as of right now is not great; snowy and rainy. But that's ok. I do well in poor conditions.

I have a good gameplan for the race and if I can stick with it I should be able to better my own expectations for this race. I'm ready.