Hello, Lake City!

Some personal obligations kept me from reaching the high country as early as I intended. I ended up going to the Leadville area first. The high Arkansas valley,  at an elevation of 10K+ feet, is great for acclimatizing and big mountain viewing. Big snow covered mountains this year.

Mt. Massive from where the waters of Turquoise Lake usually lie. 

In an attempt to sucker punch the lungs, I ran four miles on the Silver Rush course high in the California Gulch at 11K+ feet. It went smoothly until I started post-holing in knee deep snow. The feet got wet and cold almost instantly, though even my socks were dry by the time I finished the four mile run. I also rode Faith on the road around Turquoise Lake - after a repair job due to shifting cargo during the drive west. That was a first and it was due to using a new cooler that, apparently, doesn't like bike derailleurs. A final run on the Turquoise Lake trail completed the Pbville area training.

That left plenty of time to walk some shaded trails and sip mocha and yerba matte latte at the Provin' Grounds. OK, OK, I confess that I also enjoyed a blueberry/chocolate chip scone - or two.

Of note was the fact that the 2500 participants in this year's Tour of the Rockies rode through Pbville on Monday. The quiet old mining city was bustling! Also, while I was finishing my dinner near the start of the Silver Rush an interesting thing happened. Ultra runner and Pbville resident, Lynette Jennings, waved as she ran by and then chugged right up that ridiculously steep hill! Note taken.

The three-hour drive to Lake City was purposely slowed to five hours. I couldn't resist stopping in the Buena Vista Roastery for a mocha, which I drank while sitting on the bank of the Arkansas river in the BV water park. Yumm.  One can never over-indulge in soy mocha! I then stopped at The Bean cafe in Gunnison for a black bean sandwich and an icy herbal tea. It was easy to pass on the Gunnison Brewery since they produce beer with a helping of bacteria.

I arrived at Lake City just before the 5 pm closing of Mean Jean's Internet Cafe. While sipping on a Fat Tire I had a lengthy and informative talk with Dave, Evan, and Joe. Hope I got those right since I got a call and did not write them down as I normally do. Correct me if I am wrong, guys! They have been hiking the not-so-finished Continental Divide Trail. They left the Mexican border in early May and expect to arrive at the Canadian border in September. I did admit that I was envious of their mid-twenties  sense of adventure. I did not tell them that Tyler would be envious of their voluminous beards. They told of post-holing to the waist on what is normally the SJS50 course when they dropped down from the divide. Hmmm. Those guys were tough. I'll bet that they would do well in the 50 at their current strength and endurance. Happy Hiking Boys!!

Early this morning I ran up a mountain just outside of Lake City. At one point an elk spotted me. It ran along the steep jeep road toward me for about fifty feet. Stopping just behind the aspen in the picture below, the elk stared at me knowingly.

Can you read, Hoosier?

The course has officially been changed due to the deep snow and the nearly-overflowing streams that are forded on the normal route. This is a bit of a bummer. An asterisk must now go next to my time even though the alternate course still has 12,991 feet of ascent/descent and a high point of 12,193 ft.

A high note of the day came when I met up with fellow SJS50 runners Georgians Perry and Kena along the Alpine Loop Road. These two have been to the SJS50 before, so they know a bit more about it and the area than I do. They set me straight on how the alternate course will run. They also made me feel a bit lazy due to the fact that they were logging about five times the number of miles I logged today. What a couple great people! We talked for long enough that I felt bad for holding them up in that intense high altitude sun. I am sure I will be seeing more of them soon.                

Below are some (iPhone) pictures I took in the area today. I'll download more later, Enjoy.

Overlooking Lake San Cristobal near LC

Thompson Lake above LC - notice the beaver dam

Oh, yeah!! A nail started my Lake City adventure off in style.

An arrow and a finger point to where the nail was - Thanks Rene!

CO Bound

Well, I will leave as soon as I get this mess of gear organized and loaded up. The preparation is, basically, done at this point. Now I must rest the legs and get to higher ground where I can attempt to acclimate. What a shame, because I realized yesterday morning that I am finally getting acclimated to the suffocating southern Indiana heat and humidity.

The training met my expectations. Many two-hour runs were punctuated by both quick asphalt miles and Stru Hill repeats. I climbed that hill faster than ever, even while sweating like a yard sprinkler. My focus on the Hill probably cost me in leg turnover on the roads, but that is OK since there isn't much asphalt to run on in the SJS50. I doubt that I will want to run sub-6 pace at the start or end of a 50 Mile event.

Even though it came late due to the pinched nerve in my shoulder, cycling also played a role in my preparation. Last year I was able to rely on the BS (Big Saturday) 3-5 hour workouts in which I rode 75-120 minutes after 2-3 hour runs. This year I ran those 2+ hour runs more often and gradually added cycling as I was able. For instance, in recent days I ran 1.5-3 hours as described above and then followed up with 75-90 minute rides. While my overall fitness is not great, due to low cycling endurance, I am running quite strong for an old has-been who never was .  .

Here are a few observations that came to mind while I was reviewing my log last night. I did not trip or fall or turn my ankles even one time during this CO build-up. This was a first! My core work was at an all-time high because I did not allow myself to forget the irritating and hilarious (to my sons) back failure which caused me to finish the Silver Rush 50 looking like I needed a cane. Well, actually, I DID need a cane! Also, while my cycling was limited (just yesterday I reached 500 miles for the year), I have been pushing the pedals hard enough to turn in a 26 mph 12-mile time trial and, more recently, a 27.3 mph 10-mile training ride.

All of this leads me to believe that I have put in the effort. Now I must get this Indiana body to higher ground. I am looking forward to a leisurely week of acclimation during which I will revisit the high country around Leadville before moving on to the Lake City area for some course recon. I had originally planned to go directly to Lake City, but the 5-8 feet of snow on parts of the SJS50 course will likely cause the race committee to hold off on a decision to use an alternate snow route until just before the race. I want to pack drop bags (the crew just landed summer jobs!) before I leave, but what goes into those bags depends on the course. So, I will wait.

Of course, I do not plan to simply complete the SJS50 and return home. I also intend to climb the eleven San Juan 14ers I have not climbed before I head east. That goal will largely depend on my recovery from the SJS50 and the snow pack. I am definitely packing all of my winter gear while remaining hopeful that the warm air continues to liquefy the snow. Recent reports indicate that the snow, while being quite deep in many places, becomes slushy in the sunlight. I post-holed my way up the Crestones back in 2007 and I can say that is one adventure I am not ready to repeat every day for a week.

This promises to be another fine adventure. I am excited about the people and mountains I will come to know. And, of course, the memories and stories that I will be able to cherish and share.

Using Gear While Keeping it (Kind of) Simple

One of the most alluring aspects of running is its simplicity. It can be as easy as slipping on a pair of shoes and putting one foot in front of the other. Most of us, however, choose to complicate the process a little or a lot. Given the modern media barrage aimed at getting us to empty our wallets by purchasing the latest update of "can't live without" gear, (Even the most spendthrift and simplistic ultra icons hawk gear) it is easy to get caught up in the gear race.

While ultra marathoners are relatively new at this game, multisport athletes have been playing it for over two decades. I have made a habit out of researching, building, and riding high tech bicycles. I have also made a habit out of keeping them simple and riding each of them for years. (Faith has over 34K miles) I don't collect wheel sets for every weather/course condition. I ride in a ten year old pair of cycling shoes. Only recently did I invest in an aero helmet. Many gadgets have hit the market that I haven't even batted an eye over (bento box = jersey pocket). So, the fact that I am hesitant to write a piece about gear is understandable. That is why this post has been slowly evolving over several months.

Consider something else about me.  While it is easy to load up a backpack with enough gadgets to carry a mini home on your back, I choose to carry a pack weighing 16 pounds on four night walks. Food, water, sleeping bag, camera, and a light are all I need to enjoy the trail.

My part-time addiction to running trail ultras evolved out of hiking and climbing. In trying to keep ultra running simple, I have decided that I "need" adequate shoes, a hydration system, and a watch with a HR monitor. And some clothes, of course! And sunscreen - duh! Below is my perspective on these types of gear. Write to me if you disagree or if you can further educate me.

SHOES

For me, the proper shoe is the only essential piece of gear for running. Though I have tried many times to ween myself from my dependency on orthotics, I still need a shoe to properly accommodate them. Unfortunately, not many will do the trick. I have run on the roads in Nike Triax and Lunar Elites for many years because of how well they hold my orthotics in place.  Those shoes are not stable enough for the trails, especially root or rock covered trails. Last summer I tried to run on the Silver Rush course in the Elites, but I stopped after turning my ankles several times within a mile.

In a pinch, I bought a pair of La Sportiva Skylites from Sawatch Backcountry in Leadville a few days before the SR50. Because the only pair they had was a half size too small, I wore ultra-thin Smart Wool cycling socks. What a shoe! It fit like a snug slipper, giving me adequate protection from the rocks while not giving me a single blister (which I know is also because of those awesome socks - enough said).  The only drawback to the shoe is its lack of cushioning. Through my own experiences and by watching what is going on in ultras, I believe that there is some merit to running in a cushioned shoe to limit the micro muscle tears incurred by hard foot strikes. A road marathon is much harder on my body and takes more time to fully recover from than a trail ultra. Unfortunately, the Skylite is currently between models and the Skylite 2.0 is not due to be released until July 1.

So, I am looking into several shoes that claim to have relatively good cushioning. Those shoes include the new La Sportiva Electron, the Montrail Rogue Racer, and the Hoka One One Mafate. Getting my feet into these shoes without paying for shipping is the problem.

I tried on the Electron (338 g) in Chicago recently. The left orthotic did not sit well and I was not prepared to test shoes, so I didn't have my bag-o-tricks with me. Like the Skylites, these shoes are snug and low profile. They have a new pliable sole material that absorbs rocks and roots (and merchandise I threw on the floor at the shop). The result is a softer ride that maintains a high level of stability.  The Electron is a departure from the typical hard and heavy trail shoe. This shoe certainly meets my trail needs, so I need to try to get my hands on a pair and see if I can make the orthotic work.

The Rogue Racer is soft and stable. It is very light - 248 g. The Rogue Racer is my current go-to shoe because I feel comfortable going up and down Stru Hill in it. The low weight is noticeable while ascending and the stable cushioning is the best I've had while descending that rocky, rutted farm road. The Rogue Racer is a bit wide, though, so it allows my orthotic to side around. I am working on this.

I would like to try the Hoka, but I will wait until I get out west where I can walk into a shop and try one on.  This shoe is freaky! Super tall and wide, it is built to be stable and soft. Those who wear it swear by its protective powers. Given these racers' ability to quickly return to racing, there could be some truth behind the hype. I certainly plan to check this one out.

It would be wrong for me not to mention the New Balance Mountain 101. This minimalist shoe is super light (212 g) and snug fitting. Though it has a thin sole, it does have a rock plate that I have found most helpful on the rocky Stru Hill. The Mtn101 is a great shoe, but I would not wear it for an ultra simply because of its lack of cushioning. Still, I just may wear it during the early miles of the SJS50 where it will shed water and quickly dry after the numerous stream crossings and because there are no long, steep descents in the early miles.

HYDRATION SYSTEM

I have run more than a thousand miles carrying bottles during my short ultra life. I have only used handhelds during my previous ultras, despite owning a light hydration pack I use for day hikes and a Nathan Magda 1.5L vest. Handhelds are simple enough.  They can be traded or refilled in seconds at an aid station. Those handhelds with velcro hand straps suit me best due to the fact that I get easily annoyed and distracted by straps that loosen over time. Handhelds offer great hand protection during falls. Sigh.

I have used the hydration packs during training runs, most notably during Smoky Mountain and 14er climbs. The packs are a bit more difficult to refill, but more practice will probably help. I intend to use the Nathan during both of my 50's this summer. Whether I will use it for all or a portion of theses races is yet to be determined. With no crewing, I will need to think in terms of efficiency and volume.

HR MONITOR

This is my delve into gadgetry. If you follow this blog you know that I am a firm believer in the use of a HR monitor to bring the highest level of specificity into my training.  While I rarely look at the HR during training or an event, I regularly analyze trending in the HR data. So, I wear a monitor whenever I am in motion. While I have used Polar since 1992, I used a Garmin 310XT for a short time due to the fact that I went to Apple's operating system.

Polar is the world leader in HR technology. The RS800CX I have has many bells and whistles on it. I don/t use all of them, but that is because I am old school. My HR days precede the current training software advances, so I have learned to analyze the data myself through a simple and quick process.

While Polar is the HR king, Garmin has the boss when it comes to GPS technology. Many ultra runners wear Garmin watches because of the distance traveled and mapping features, despite the fact that the error in distance traveled is significant. While I would like to have more and/or different HR information, I am drawn to the Garmin (310XT) for one reason - I don't have to wear a bulky arm unit to get the mapping I desire. Again, I am fortunate to have an understanding of HR data that allows me to use the limited HR information from the Garmin.

The Polar is easier to use and provides great HR data. The Garmin has a built-in GPS unit - which significantly limits battery life! Two different worlds to choose from. And they are, due to competition, merging worlds. Polar is about to release a new line of HR monitors that will use an internet-based software system (like Garmin) and a smaller, but still separate, GPS unit. Garmin is using its on-line data collection to diversify its HR analyzing abilities. I am looking forward to owning the latest Polar heart rate computer and utilizing software, GPS, and online features.

SUNSCREEN

Due to the fact that I have had several cancerous tumors removed during the last two years, I must include sunscreen in my "gear" list. I recently found myself researching the usage of sunscreen again. There are so many choices out there. And they use a variety of chemicals to attempt to protect our skin from the sun. What I am trying to learn is: What actual good are the chemicals doing? What harm can come from using these chemicals? If a sunscreen actually protects while not causing damage, how long will it stay on?

What I have learned is that the information available is mostly conflicting and, to an extent, propagandized by the industry. For example, several studies appear to indicate (carefully worded!) that vitamin A included in sunscreen formulas actually breaks down and that the bi-products are linked to melanoma formation. Yet, many sunscreens still contain vitamin A. Also, many of the organic materials used as active ingredients in sunscreens have been linked to a wide variety of side effects and ailments. The usage of metals, most commonly Zn, is also quite common, but metals also present a multifaceted side effect profile.

The most obvious thing to do is to limit exposure to sunlight. I train at dusk and at dawn. But ultra marathons go on ALL DAMNED DAY. So, I have to decide whether or not to use sunscreen. I choose to use it.  And I am currently using the brand kinesys because it doesn't have vitamin A, it disappears when rubbed in, and it "seems" to protect even while I am sweating. This is certainly an on-going study.