Tahoe Rim Trail Unsupported FKT Attempt

It's official now…
http://fastestknowntime.proboards.com/index.cgi?action=display&board=pacific&thread=36&page=1

"I will be attempting the unsupported fkt on the TRT.  I plan to start at 7am, August 13th, 2012 in Tahoe City (start location may change) and will be using SPOT Tracker as my main verification.  I'll also bring a few cards with my info to hand out, if possible.  A full report will follow.
Thanks
Tim Long (footfeathers)"

Chabot Trail Race by Inside Trail

If you missed our first Inside Trail event at Brooks Falls last month, you missed a great time.  You also missed some crappy weather.  We've traded some Clif products with the weather Gods and have been assured beautiful weather on Saturday of sunny skies and 60 degrees for our Chabot Trail Run.

50k finishers will receive custom designed pint glasses.  I personally tested one out last night and it held a heavy IPA rather nicely and the race logo looks amazing with a soft, amber brew hue background.  Don't feel like spending the entire day on the trail?  Then opt for one of the other, shorter, exciting courses, including a 10k, Half Marathon, and 30k.
We will also be giving away a couple of Inside Trail Headsweat hats, a Hydrapak hydration race vest, and other Hydrapak gear.

Register online to save some money!  Register Here

Bay Breeze Half Marathon Race Report

Around mile 10

Brazen Racing's Bay Breeze Half Marathon (a very well organized event).  Not a whole lot to write.  The course is flat (apx 150 ft climb!), runs along the bay in San Leandro and is a pure out and back on 75% gravel, 25% pavement.  Just 6 days after racing the American River 50k, I was on another (FASTER) start line again.

I opted at the last minute to wear my new Pearl Izumi Streaks and was pleased with them for the most part, though I ended up with several painful blisters under the balls of my feet (the last 4 miles were good ultra pain training).  It's not the fault of the shoes but rather mine for not snugging up the laces before the start; they were flopping around like house slippers.

600 or so of us got underway at 8am and I settled into 3rd, keeping the lead guy about 30 feet in front of me.  He looked really smooth and comfy for the first two miles, so I had no intention of racing him but instead just maintain my goal pace of 6:13 for as long as possible.  I hit the first mile right on 6:13, the second at 6:19, and figured I'd be slowing off the pace throughout the race until slogging the last mile in 8:00 pace.  I passed the second guy just as we crossed the two mile mark, then caught and passed the lead guy at 2.25 miles.  He didn't seem to latch on when I passed and I didn't really increase speed much.  When I noticed he dropped back anyway, I picked it up a bit to get back under 6:13 effort.  When I hit the turnaround and saw I only had a 27 second lead I turned it on a bit more, running mile 7 in 5:55 to give me a little more cushion.  The rest of the race I mostly focused on holding a decent stride and form and holding a sub 6:13 avg pace.  I finished up 1st in 1:21:02 for a 6:11 average pace, which surprises me a bit since I do most of my training at 7-8 min pace and thought for certain my head would pop if I tried to run low 6s for 13 miles. I just got lucky this time.  Results here

Garmin Data:


I talked with Sam from Brazen Racing for a bit, then headed out to nurse my hideous blisters that basically crippled me for the entire day yesterday too.

Notes:
1. Need to drop around 3 pounds before the season really gets underway (somehow without giving up Monster burgers and sweet potato fries).
2. Enjoyed running in light shoes and didn't really notice the lack of cushion.
3. It would be amazing if Inside Trail had 1,700 participants at an event some day.

La Sportiva C-Lite (Crosslite) 2.0 - 250 Mile Update

In what is becoming one of my all-time favorite running shoes, the La Sportiva C-lite 2.0 (formerly the "Crosslite 2.0") just about has it all: great fit, comfort, cushion, traction, relative lightness, and a simplicity that even my old Montrail Highlanders would be proud of, all wrapped up in a stylish design that says, "I'm serious.  Accept it."

I've now run them some 250 miles over every surface, including a half marathon with pavement, two 50ks with substantial climbs and descents, and general trail running.  Friends are likely tired of my constant praise of the 2.0.  This is my go-to shoe currently and unless the Vertical K shines brighter, I'll be wearing the C-Lite for all my trail racing.

Sporting the C-Lite 2.0s for the first time at the New Year's Half Marathon

The slip-last construction feels sock-like with no bulkiness or extra fabric to bunch up.  I've worn them with transparent thin socks and thicker wool socks; both of which left my feet unscathed and no worse for wear in these shoes.  I'm certain I could wear them barefoot with comfort if I wanted.  The fit is a little wider than other La Sportiva trail runners and I have to cinch down the lacing (hidden under the debris cover) to get them secure around my girly skinny foot (note: the Quantums and Electrons are much more narrow).  The only (small) problem I've found with the upper, and overall shoe, is a tear developed quickly just where my foot bends at toe-off.  It seems to only affect the outer layer and the inner material is still intact.  It has absolutely no effect on the use of the shoe.

Slight tear on the side of the shoes on the big toe side - both shoes.

Moving on to the business end of the C-Lite 2.0, the sole is constructed of a flexible injected-molding EVA midsole with grippy outer lugs that bite into every condition the trail may throw at you.  LS does something special that facilitates energy transfer during foot strike and toe-off.  My guess is it's a combination of the midsole molding and the 8 mm drop (26mm heel / 18mm forefoot).  Honestly, I don't like to over think the process or mechanics of it; I just enjoy the hours I'm able to put on the shoes with comfort and lasting efficiency.  At the end of a 50k I raced last weekend, my feet were in perfect shape, no hot spots, no soreness, and all toenails in pedicure-perfect shape.  Ok, maybe not that pretty but definitely intact and the correct color (i.e. no bruising).  After wearing the Hokas for much of last season and having my ankles look like they were in iron shackles with bruises and sores, the low collar on the LS shoes is a welcome change.

Overall, you can't go wrong with the C-Lite 2.0.  Even if the Vertical K turns out to be as amazing as I'm hoping, the 2.0 will continue to be my first choice in a trail running trainer.  Visit the La Sportiva site for more information on all the La Sportiva trail shoes.  

San Diego

Flight and car rental booked for San Diego 100

American Canyon 50k Race Report

In a training week with 83 miles and 18,500 ft of climbing, I'd be happy just completing a 50k.  So, when I found out about the American Canyon 50k on Friday, I didn't hold much in the way of expectations and was more just looking for motivation to complete a long run.

No Hands Bridge.

The 4:15am wake up was harsh but I had to be on the road by 5 to make the 7:30 start at the Auburn Overlook.  Once arrived, I introduced myself to Harlan, the Race Director, chatted with Mark Gilligan, gazed around at the other 100 or so participants, and then got dressed to run.  I overdressed, actually: two running shirts, arm warmers (my HOT wool Pearl Izumis), gloves, PI shorts, calf sleeves, Inside Trail hat, wool PI socks, and La Sportiva Crosslite 2.0 shoes.  The start was casual but quick up front.  I settled into the front with a guy named Robert and then Karl Hoagland busted passed us.  I was a bit surprised since we were already clipping along at just under 7 min pace with 31 miles to go.  No one budged when Karl went by and, after four fast miles, we swallowed him up on the climb out of No Hands Bridge.  I had chucked my arm warmers and gloves at the NHBridge aid station and was feeling sluggish but otherwise fine.

Wednesday, obviously not knowing I'd be racing in a couple days, I ran up Mt. Diablo twice with Caren Spore for a 4.5 hour 8,000+ ft climb workout.  I was paying the price at the race now with heavy legs that filled with lactic acid every time I even thought about climbing more than three feet.

At about five miles into the race, I was loosely settled in with Rudy and Ryan with Ray Sanchez leapfrogging us, but never getting more than 50 meters off the front or back.  Ryan made a move at about mile 6 but I was comfortable and felt it was way too early to worry about it.  Rudy upped his effort slightly but enough to gap me by about 10 meters, so I let him run alone off the front of me for a while.  I eventually caught up to him on a climb and we settled into a solid effort for the next ten miles.  The second aid station was nowhere to be found (supposed to be at mile 11-12 where we cross Hwy 49 but they hadn't arrived yet (I hadn't even looked at the course map or aid station placement, so it didn't faze me at all - sometimes it pays off to be unaware).  We held a nice pace and reached the mile 16 aid station in 2:13.  Rudy had been setting the pace and with a recent 2:47 marathon and low 17 min 5k, I felt we'd have an interesting run over the last 4 miles if we stayed together.  I also assumed that we had a huge lead over everyone but Ray Sanchez, so I was surprised to see three other guys just behind Ray after we made the turn around at the out n back spur to the aid station.  The surprise turned into a little anger.

We pushed the mile hard after the aid station.  I popped a salt tab and took in a giant glob of gel from my soft flask and just as my Garmin rang the mile 17 mark, I upped the pace.  I assumed Rudy would be with me but when I finally glanced back after ten minutes, he was gone.  With over 13 miles to go, I didn't feel comfortable with my lead and pushed the pace figuring that if I reached the last aid station (with 4 miles to go and a steady climb to the finish), I'd have a good shot at it.

Everything felt great.  My legs were still heavy and overtrained but my energy and pace were steady and I felt great mentally.  I never had even a small bad patch in the race and ran comfortably the entire way.  I hit the last aid station at No Hands Bridge, grabbed my previously dropped arm warmers and gloves, and the aid worker said, "Man, you're killing it!"  That got me even more fired up and I sprinted across the bridge.  I had been sporadically thinking about Dave James' course record from the previous year.  I couldn't remember what it was but somehow 4:33 stuck in my head.  I figured I could go under 4:30 if I stayed on the gas.  I also know fully well that Dave is 10x the runner that I am and his time (of 4:42) was VERY soft for him.  Regardless, the rare chance at a course record was motivation for me.  I had gone through the marathon distance in 3:37, so figured the 4:30 was well within grasp.  I hustled over the last 4 miles of climbing and crossed the line in 4:23:02, 19+ mins under Dave's time.  Results

I hung out for quite a while chatting with Harlan and all the other runners as they crossed the line.  It was great to meet Karl Hoagland, Robert, Kevin, Bill (whom I met when he ran the Rodeo Beach 50k we organized), and several others.  Grabbed a quick couple of pints at the Auburn Alehouse and headed home.  Harlan did a fine job with the event.  Getting the aid stations set up earlier is about the only advice I'd offer but I'm certain he figured that out on his own.  The 12 mile stretch between the first aid and second (without the intermediate one) could be a lot to handle for most runners.  Thankfully, I think it only affected the first five guys who came through and I don't drink much anyway (ran the race on less than 30 ounces).

I feel good today.  Another solid week of training and the massive work I've done on my climbing is paying off.  It'll be interesting to see how it translates into the flat, fast half marathon race next weekend.  More so, though, I'm focused completely on the 100s this year (Hardrock, mostly) and am excited to see what happens at those after all this hard work.

Garmin Data from the my race (click "view details" for splits):

La Sportiva Quantum - Follow Up

In my follow up on my initial observations of the La Sportiva Quantum shoes, I'll cover more about the fit, durability, cushion, and traction of this fine shoe.

I've now put about 300 miles on these shoes and love them 98% of the time.  The snug slip last fit is perfect for my foot. It's a supple, consistent fit that minimizes the foot shifting (causing blisters), even on steep descents.  The upper material breathes well and is durable.  My Crosslite 2.0s suffer from rips right where the foot bends at toe-off.  The cushioning is surprising since the MorphoDynamic sole appears at first to be a hard material but actually provides an active response cushion upon impact with a nice energy release through the foot strike.

I'm still working on trying the shoes on every imaginable surface and condition.  I have yet to try them on snow or ice (a bit difficult when it's in the upper 60s and sunny every day).  I did get out in two separate rain days, one with a soaking rain and another misting shower that just left the trails damp.  The Quantum performed well in both conditions.  I was hesitant on steep descents with wet rocks and logs on the trail but I would feel the same way in just about any shoe.  One instance when I miss some additional bite that you get with lugged soles is on steep climbs on wet trail.  I spun out quite a bit and had to focus on foot placement and smooth toe-off to maintain traction.

Another attribute that takes getting used to is the very narrow heel.  It facilitates ankle rolling until you get a feel for it.  I ran 4.5 hours on mountain trails yesterday and didn't roll my foot once, so, like I said, it's just something to get used to.

Overall, I love the Quantum.  If it had just a few lugs on the sole, it would be the only shoe I'd wear.  But wait!  La Sportiva is releasing the Vertical K, which is reported to be similar to the Quantum WITH some traction changes (and lighter).  La Sportiva is hooking me up with an early pair next week, so look for my initial report and reactions to what is sure to be a huge hit from LS!

Tomorrow I'll be reviewing one of my Rudy Project sunglasses.  Far and away the best sport sunglasses on the market.

The "Tims" Showdown Pt. 2

Though I can't really claim victory at our first tete-a-tete race (Epiphany 50k) because it was Tim Stahler's first ultra, I did scamper to the finish line before he did, so I'll cling to that win tighter than Rod Stewart's satin pants.

Stahler, prancing, fleet-footed along the trail

Brazen Racing's Bay Breeze Half Marathon on Feb 18th is our next showdown.  Will it be the classically trained dainty runner, captain of the Syracuse cross country team, college teammate of Geoff Roes, seven years my junior, 14:52 5k PR, impeccably Pearl Izumi clothed Tim Stahler?  Or will it be the rogue nomad, shirtless, worn-shoe, can't live in one place longer than four months, always forgets a headlamp, 16:53 5k PR, trail sloth, Footfeathers?

Long, inching his way to the finish line while spectators ponder how he stays upright at such slow speeds.

The half marathon distance is in Tim Stahler's wheelhouse.  We both know he's faster but I can endure pain and suffer like nothing he's ever seen (I purposely cut off the end of my pinky finger in front of him just to prove this point).

We both just picked up the nimble Pearl Izumi Streaks shoes but have agreed to confirm with one another on race morning that we are NOT wearing the same outfit (bad enough being referred to as "the Tims", "Tim 1 and Tim 2", "Tim and the Other Tim" - I feel like Dr. Seuss characters sometimes).

The sandbagging has already begun with Tim S. mumbling about his ankle hurting (chop that bitch off, I say) and I found myself audibly cribbing that I'm worried about getting injured with a short effort (the thought of sustained low 6 min pace makes me nauseous).

I think we have some sort of a wager; something like the loser has to load the truck after our next event (Chabot Trail Run on the 25th) while the winner rests in a lawn chair with beer in hand, watching/directing.  Thankfully, I love loading the truck and hauling around the gear, so it won't be much different than our typical event… maybe he'll share his beer with me.

Don't miss this one.

Inside Trail Racing Team Stomps a Few Quickies Over Weekend

JT - Sporting the ITR Team shirt (cotton version)

You got speed?  Inside Trail Racing's Team does.

Victor Ballesteros laid down a 3:17 50k for the win at Jed Smith (about a 6:23 pace.  yeah.)

Scott Dunlap grabbed a new PR in the San Fran Half Marathon with a 1:16:23 effort and 22nd overall in a competitive event.

JT pushed through a rough patch at the Super Half Marathon to rally with a 1:28 and 9th.

Inside Trail Endurance Challenge. Prize Money and Gear!!!

Rodeo Beach

Inside Trail is proud to showcase the June 30th Inside Trail Endurance Challenge.  Meticulous effort went into the design of the 50k and 50 mile courses.  They are challenging (50 Mile has over 10,000 ft climb) and beautiful.  Every step of the race is run on fresh ground with no overlapping.  Jim Vernon from The Endurables spent hours and weekends developing this custom, brand new course and we are super excited to show it off.  In fact, we’re so excited, we are offering a little chunk of prize money !!  In the 50 mile race:  Male/Female 1st-$250, 2nd-$175, 3rd-$75, along with special awards for both distances and age groups.

With La Sportiva as our 2012 partner and Hydrapak as our ITR Challenge sponsor, we will be giving away two free La Sportiva shoes and A LOT of Hydrapak gear, including the E-Lite Vest, Soft Flasks, and Gel-Bots, along with other special raffle awards.

Starting just steps away from historic Fort Cronkhite and the dark sands of Rodeo Beach, just a small part of Golden Gate National Recreation, runners may fill their lungs with fresh salt air before embarking on a journey through some of the best trails the Marin Headlands has to offer, including the beautiful views of Coastal Trail and the inland buffed single track of the Miwok. Continue your tour of the Pacific Coast by venturing on and up Mt. Tamalpais and take in the views of Stinson Beach and the vast coastline. You’ll visit Muir Woods before returning to the Headlands where you will end your journey with amazing vistas of San Francisco and the Golden Gate Bridge. Aid stations will be packed with all the goodies you love, plus a generous helping of delicious Clif Poducts!  With distances of 50K and 50 Miles there is a race to match and challenge all abilities.

We’re capping the race at 350 people.  This event will fill fast, so register early!

"Like" us on FaceBook so you don't miss any information (and to meet some great like-minded trail runners!!)

Let's talk flat, shall we?

Flat road runs were (are?) the rage when I was considering marathons a few years ago.  Thankfully, I came to my senses and realized I was neither very fast nor very interested in road running.  I've since avoided most road running, unless it lead to a trailhead.

After punishing myself with climbs (and endless descents) over the last few weeks, a flat, long road run with Tim Stahler was appealing.  Unfortunately, not every day leaves me fired up for a run, and this was one of those days.  Thankfully, it was one of those days for Tim S. as well.  We both were dragging and cribbing about "heavy legs"; with him coming off a track workout and me coming off a dizzying stair workout.  So, whining away, we churned out the first few miles until finally falling into a slow groove.  At some point, I hinted that it'd be nice to pick up the pace in the last half and maybe even spark a fast last 5k. It all seemed like a good idea at mile 8.  We did manage to find some leg turnover while still "jogging" along over the last 12 miles, even finding a 6:15 mile from 19-20mi.  Overall, a good run to prep Tim S. for his PR marathon attempt in a few weeks at Napa.

Garmin Data:

Of course, post run requires dumb photos and solid food.

Honing the Focus Forward and Back

I haven't raced an ultra now since October.  The break, rest, and rebuilding have gone just about as well as I could've hoped.  At this point I'm feeing stronger both mentally and physically than I did at any point last year.  My commitment to improving my uphill ability is beginning to pay off, as measured with my Rainman-esque stair workout.  I shuffled over to the stairs late in the day yesterday with little enthusiasm, anticipating I may just turn around at the base of them and jog back home for a 6 mile easy run.  Once I got there I used my common method of convincing myself to push on by asking myself, "What else would you be doing right now?"  The answer is typically, "sitting in front of my macbookpro, wasting time."

So, I hit the steps with intent and ran the first two reps of 400 at a good pace.  At about the 6th/7th rep I realized I could break my PR for 10 reps, so I hunkered down the focus and pushed myself until I had a constant stream of stars with that narrow black tunnel, dizzy vision you get just before passing out.  It was all fun and games until the last descent of the steps in the dark when I nearly ate it in grand fashion.  I crushed my PR by 4 minutes and jogged my 3 mile route home feeling like I've finally broken through to a new level.  I'd love to be in Boulder right now (often, actually, for many reasons) to give my PR on Mt Sanitas a shot.  This is going to be a special year of racing, I think.

Inside Trail Racing is humming along at a good frequency.  Very kind people and groups are coming out of the woodwork to show support and align themselves with us.  We feel very fortunate.  Our online store is open.  Our race calendar is solid, diverse, and exciting.  People are registering for our events at an increasing frequency, daily.  Things are good and our commitment is unwavering.

Every year, typically in March but a bit earlier this year, I get the strong urge to train/race bikes.  In college I was known for coming out of my slumbering hibernation of winter in Michigan and start jamming with 300-400 mile weeks on the bike to jump start my season of racing.  All the guys I trained with would train all winter (hard), whereas I'd usually just make the "pancake" Sunday ride; a ride on Sunday mornings of 50 miles along farm roads to a small restaurant in another town, consume a stack of pancakes while the ice and snow melted off our heavy gear, then ride back to the university.  In memory, these rides are in blizzards with biting gusts of wind.  I was notorious for sitting in the draft of teammates for 99% of our rides until the final county line sprint, so I enjoyed less of the harsh elements that accompanied our winter outings.  Anyway, that spring ritual of looking over the upcoming season's calendar, truing the wheels, reading the the worn cycling magazines, trimming the winter weight, and hoping for big results hasn't faded, at all.  The urge to train and race is still here, as well as the urge to re-connect with my training friends from those days.  Some are still dominating cyclists, some haven't touched their hand built steeds in years.  In my mind, they're all still great athletes, like Francois P, Mike Ventola, and Fred A. who inspired me each spring, and still do, to get out there and turn the pedals.