Optimized Fat Metabolism and the Endurance Runner

I've gone over month now on a super low carb, high fat diet.  Between running and the strict diet I've lost a few pounds and, although my energy suffered for a few weeks, I'm now powering through longer runs with little difficulty.  Recovery periods are fairly short even though I'm only 7 weeks into my training after taking two months off.  I've yet to really crank it up for distances longer than 20 miles but that's next.  I'm going to chronical my diet, running and general observations this year as I prepare for the 2012 Grand Slam.

Yesterday's breakfast was two soft boiled eggs, 1/2 avacado, 1 tomato.  Yesterday's  post run snack was plain greek yogurt (the real stuff where 80% of the calorie are fat) and some carrots. Yesterday's dinner was a salad topped with chicken and blue cheese.  Yesterday's run was 14 miles.

Today's breakfast and post-run lunch was the same as yesterday.  The run was 7 miles at a faster pace.  Tonight's dinner will be a medium-rare steak, summer squash and onions with butter.

Pre-run calorie intake was Vespa Ultra which is almost no calories at all (approx 18) and nothing except water was consumed during these two runs.  No I will take a day or two off to do some strength training and prepare for a long run on the Rocky Raccoon Course (yes I'm in TX this week).  Peace!

If the Spirit Moves You - 2010 Leadville Trail 100

Every runner dabbling in 100 mile events has been asked on multiple occasions; why would you want to run such a distance? If you’re like me, your answers have been somewhat aloof. Perhaps it’s “because I can” or “because it’s there”. For me such vagaries point toward a singular conclusion – maybe I don’t know why.

Last year was a banner year for me. I ran five 100-milers, three in the span of 5 weeks where I finished as age group winner with either a PR or a personal course record. I was in the zone, things were going to get better with every race. But then on November 4, 2010 we were on our way to the Ozark Trail 100 when Peggy, my wife and best friend of 29 years, got very ill. I took her to an emergency room in Mason City, IA where we found out she had stage 3c ovarian cancer. I cannot begin to describe the hole that was torn in my heart. From that point we went on a mission to find her the very best care and I’m happy to report that after an aggressive surgery and 18 weeks of chemo, she has been cancer free for 4 months. A second lease on life to be sure and we feel truly blessed.

With all that going on in our lives, running became hit or miss and honestly, I really didn’t care. All of my spiritual and physical energy was being directed toward Peggy’s recovering. I ran when I could. Early on I would run some blistering paces, I think I was trying to escape the pain and fear that was consuming me. As the weeks turned to months, the combination of cold weather, constant travel to doctors and infrequent running produced injuries and fatigue. I had signed up for the Leadville 100 Mile Trail Run when they first opened registration. At first, Peggy and I were both determined to not let cancer control our lives. But as August drew near, Leadville was looking less and less like a possibility. 

To gain some confidence, I tried to run a couple other 100 milers prior to Leadville. In April, the Zumbro 100 ended in a puddle of tears after 60 miles. The pain of what Peggy was going through was weighing heavy on my heart and I abandoned the race returning to hotel where we could be together. In June, I towed the line at the Mohican 100 but after 73 miles, my ankle was screaming at me and I didn’t have the heart to push through the pain. At this point I thought I would pull out of Leadville. I cancelled the reservation I had for a house in Colorado. I thought that perhaps I was done running 100s.

I told some running friends of my ankle problems and one suggested a physical therapist that might be able to help. Late in June, I made my first visits and discovered that I had something known as tarsal tunnel. My erratic running through the winter and spring had caused tissue damage that froze my tarsal and cuboid bones in place. This lack of mobility created more scar tissue pinching off the nerve canals in my ankle causing a great deal of pain. My PT aggressively worked to mobilize my ankle and immediately I began feeling better. She encouraged me to run while I continued treatment so we’d have a gauge of how well the treatment was working. By the end of July I was knocking down 4-5 hour training runs again. With the physical improvements, the glimmer of Leadville started to shine more brightly although I was still doubtful whether I could muster the spiritual toughness to compete.

I got on the phone and started searching for accommodations. We lucked into some affordable housing and hit the road arriving in Colorado on August 1st, allowing three weeks for acclimation and high altitude training. I was able to cover the entire Leadville course, much of it twice in the weeks leading up to the race. This did a little to improve my confidence but overall I was a wreck. I stared at the ceiling every night, counting my heartbeats and agonizing over what lie ahead. Was my training sufficient? Did I have the heart to finish when the going got tough? It is said that you run the 1st half of a 100 on physical ability and you run the 2nd half on spirit. I had been lacking in both departments but it was the spirit part I was really worried about.

Peggy provided what turned out to be the lift I would need. She decided she would be my crew throughout the race. This is something she had done during the daytime portion of a couple 100 milers but never for an entire race. At first I thought this would add more worry but she assured me she could manage so we carefully selected rendezvous points along the route. I put my entire race in her hands as I opted to not use drop bags, but would look to her to provide what I needed. A silly move perhaps but I decided I would have to see her at each point along the route or my race would end right there. There was no way I would be able to grab a drop bag and run away from an aid station without seeing her. I would have been overwhelmed with worry.

On race day I decided I would push as hard as I could for the sub-25 hour finish and the prestigious big buckle awarded to those who were successful. I stayed on pace for the first 40 miles but as I climbed Hope Pass I started to lose ground. I left the turn-around aid station an hour behind my plan so I began to push hard in an attempt to make up some time. I lost another 30 minutes returning over Hope Pass but gained it back by the time I reached Halfpipe. As I reached the Fish Hatchery with 23.5 miles to go and 4:40 to get it done, I conceded my sub-25 hour buckle and settled into a self-preserving pace, comfortable in knowing that I would likely finish Leadville; my first 100 completion for the year and a tough one at that. As I relaxed and enjoyed the remainder of the evening, I thought about the wonderful support I had received from Peggy. Her being there for me kept me looking toward each rendezvous. As the race drew to an end, I thought about the tough race Peggy had been through; the cancer battle makes most anything I do look like a walk in the park. I thought about how lucky I was to have her. Above all, I realized the spirit that once drove me to finish had returned. I wasn’t haunted by what might be, I wasn’t distressed by what had been. I was in the moment and it was good.

2011 Leadville 100 Mile Trail Run – 27:21:09. Not great but I’ll take it!

My Salomon Crossmax were wonderful. Not a single blister anywhere. The Salomon Exo shirt and shorts were comfortable and trouble free start to finish and I can’t say enough good things about the highly functional Advanced Skin S-Lab hydration pack.   I continue to wear Sock Guy socks.  They are comfortable and the fun graphics on the cuffs make me smile.

I used Nuun tablets in my water throughout the race. They make even crappy water taste good and they deliver enough electrolytes for routine running. During the big climbs I took S-Caps to supplement my electrolyte intake. I also used Vespa Ultra Concentrate ever 2 hours and took a CV-25 at the major aid stations where I met Peggy. After the first 3 hours, I used a Hammer Gel about every hour. I also tried Sport Beans ahead of and during the big uphill climbs. If I had it to do over again, I would double up on the gels ahead of the big climbs and not comsume anything during the climbs. The Sport Beans hurt my teeth and created a bit of a energy bounce. For a boost from simple sugar, I prefer fruit (oranges, berries) or Mountain Dew.

Post-race, I was able to eat my normal diet which includes red meat, veggies and fats both saturated and unsaturated. I was not starving and I felt pretty good the next day except for a knee injury that was aggrevated by the run. I fell a week prior to the race running down Sugar Loaf on the Powerline RoW. It was swollen the day after the race but now a week later it is improving quickly. I attribute my quick post-race recovery to Vespa. Others I know who regularly use Vespa experience the same results.

Onward!

How I Use Vespa

Since I've had questions about how I use Vespa, I put together this blog.

In 2009 I hit a rough patch where everything I ate while running seemed to be making me sick. Sometimes even just trying to carbo-load for a race would make me feel bad. When I wasn't running, I was perpetually hungry. During heavy training periods, my hunger would wake me up in the middle of the night. Something had to change.

Late in 2009, I started experimenting with Vespa Amino Acid Supplements. I didn't know much about Vespa at the time other than it was an amino acid supplement intended to help your body metabolize fat so you don't have to get so much energy from calories you ingest during a long run. This sounded like something I needed. I first tried Vespa at the 2009 Arkansas Traveller 100 and then again at the 2009 Ozark Trail 100. From a performance perspective, these weren't fantastic runs but I did notice a couple things right away. First, I was able to finish a 100 miler without consuming a lot of calories. I was able to drop down to about 2000 calories per race and finish feeling good. Second, and much to my surprise, I noticed that I did not have the muscle soreness after these races and I bounced back quickly and was able to run again in just a few days. I had never experienced this kind of result so I sought out others who had also been using Vespa. They also were having similar experiences.

This was more than enough evidence for me to dig in a little deeper. I contacted Peter Defty at Vespa Power Products to get more information about the product and how to optimize it's effectiveness. Peter told me things that at first I found a little hard to take. He told me that if I weaned myself off the carbs, my body would respond by learning to use fat more effectively. He said it wouldn't be easy, particularly since I was already training for 2010 races when I first contacted him. But his message struck a chord with me so I started making radical changes in my diet and in my calorie intake during long runs. Before long I started to experience a surprising transformation. I started losing weight; 12 lbs by June. I was able to complete long runs of 20-40 miles faster, on very few calories and without loosing energy during the run. I bounced back quickly even from the toughest of workouts (tough for me anyway).

All this translated on race day to the best performances I've had in my 6 years of ultra running. Recently, in a period of 5 weeks I completed the Lean Horse 100 Mile Endurance Run in 20:00:59 finishing 4th overall. Then 2 weeks later I completed a grueling Superior Sawtooth 100 Mile Endurance Run in 29:14 finishing 8th and 1st in the men's masters. Then 3 weeks later I completed the Arkansas Traveller 100 Mile Run in 21:15 finishing 4th overall and 1st in the senior masters. Now to you these may or may not be stellar results but for me they were pretty impressive. I had improved my 100 mile PR by 2 hours at Lean Horse (my previous PR was 21:57 at the 2008 Rocky Raccoon). I improved my course record at the Traveller by 2:30. As I write this it's been 3 days since finishing the Traveller and I'm feeling pretty good. Good enough to start running again. I've had a few people ask me about Vespa and how I use it, so I put together the following bullet points in no particular order:

• I try and limit my carb intake. I try and totally eliminate processed grains (pasta, breads, crackers, etc.). When I do eat carbs it is usually the night before a long run and I'll eat a potato, rice or quinoa and it is loaded with butter. The fat is intended to blunt the insulin response. It is the insulin response that creates the frequent hunger attacks.
• I eat meat and lots of vegetables (but not starchy veggies like corn and peas). I eat about 5 servings of fruit a day. Fruit is more than enough sugar for one day so you don't need anymore carbs. Carbs are just sugar too. Fruit is better for you.
• For supper I eat salomon or other cold water fish twice a week. I eat chicken about twice a week and red meat 3 times a week. For lunch I usually eat leftovers often on a salad. When I make a salad I use Udo's Oil and balsamic vinegar for dressing.
• In the evening before a long run or race of 25 miles or more, I will eat a ribeye steak cooked medium and a baked potato with lots of butter.
• In the morning before a long run or race or 25 miles or more, I will eat berries and heavy cream. I will also take one Vespa. I'll do this 1-2 hours before running. I will take another Vespa when I start running. I will then take a Vespa every 2-3 hours during a run.
• During a 25+ mile run or race, I will not consume any calories until about 3 hours into the event. It is almost always a Hammer Gel. Then, I'll continue to use gels at a rate of about 1 per hour. Late in a 100 mile race and if I'm pushing really hard, I may increase that rate to 1 per 45 minutes.
• For 100 mile runs, I've found that I've done better when I have a ribeye and a potato with butter for dinner 2 nights before the event (call it fat loading if you'd like).
• When using Vespa and burning fat, I have to push alot more water and electrolytes. I keep hydrated and will use as much as 1000mg of salt per hour in the heat of the day. I judge my salt and water intake by the feel of my skin and the color of my urine. It's a trial and error deal but when you have it right, you'll feel it.
• When I was adapting to the low-carb diet, I would have berries and cream and a Vespa Jr. about an hour before bed so I wouldn't wake up hungry in the middle of the night. Now if I feel hungry before bed I will have berries and Udo's Oil. Udo's and heavy cream are both very calorie dense.
• For breakfast I almost always have 4 eggs and a sliced tomato. I usually only use 1-2 yokes from the four eggs. I use more yokes immediately following a long run since I think the cholestrol aids in recovery.
• During runs of less then 25 miles, I go without any calorie intake before or during the workout. I will use Vespa before and during the workout in the same intervals as long runs.

So Vespa is not just another supplement to use during a race. If that's all you do with it, I think you will experience benefits as I did in 2009 but it won't be optimal. It's the complementary dietary changes that really made the difference for me.

As I think of other things I'll update this blog entry. But for now, I hope this helps.

2010 Arkansas Traveller 100 Mile Run

After running the 2010 Lean Horse 100 and the Superior Sawtooth 100 two weeks later, I was a little uncertain what the results might be when I signed up for the Arkansas Traveller 100 Mile Run. The Traveller was just 3 weeks after Superior but within a few days of completing this grueling course I was feeling fine so I went out for a long run to test my legs. Having had a successful run, I went home and signed up for the Traveller.

I hate to miss the Arkansas Traveller. In 2007, it was my first 100 mile run. I’ve run it every year since with my best time coming in 2008 when I finished in 23:46. Having had some fantastic races this year, I felt it was possible to improve on my course record. Would my fourth attempt prove to be my best or would I crater from the stress of running three 100’s within the last 5 weeks? Either way, I would be surrounded by good friends at one of the best organized races in the country. Every year the Traveller has 250+ experienced volunteers supporting 100-140 runners. I love this event!

My wife Peggy and I packed up our 1973 VW Bus and took off. The bus would allow us to save some money since we could eat meals and camp where we landed as we made the 1200 mile journey south. The always comfortable and sometimes dependable VW got us where we needed to go and Friday morning I secured a camp site at Lake Sylvia in the Ouachita National Forest and then checked in for the race. I was thrilled to see race directors Stan and Chrissy Ferguson. In the afternoon there was the always entertaining pre-race briefing and then I returned to our campsite where Peggy and I dined my pre-race favorite: ribeye steak and a baked potato with lots and lots of butter. Once dinner was over we retired to the bus and got a decent night’s sleep.

Waking at 4AM, I topped off my tank with some blueberries and cream, a cup of green tea and Vespa Amino Acid Supplement. Then I suited up and jogged over to the starting area about ½ mile away. The weather was going to be perfect with low humidity, highs in the upper 70’s and lows in the upper 40’s. After picking up my bib number, I got a chance to socialize with friends while waiting the start.

When we finally got called to the starting line I decided to line up toward the front just to see if I could hold the pace for a while. The first 8 miles of the Traveller are run on roads so there wasn’t a chance of me interfering with faster runners should I not be able to keep pace. When the starting pistol broke through the din of the nervous runners, we were off. It felt good running the moonlit roads and I found a light was not necessary. After a few miles the pace comfortable with only a half dozen runners ahead of me so that is where I stayed as the race progressed.

The Traveller is primarily an out-and-back run so I set up with two drop bags. I intended to access each one only once (at mile 32 and 68) to retrieve Vespa pouches, S-Caps, Hammer Gels and a head lamp if they weren’t available at the aid stations. However, I could also access them at miles 48 and 84 should the weather change and I needed extra clothes. I chose to wear a Salomon Exo Wings shirt and XA shorts for the comfort they provide in a wide range of temps. I also chose XT Wings shoes for the protection they would provide from the small rocks on the forest service roads. I also suited up with Exo Calf sleeves because, . . they work!

At mile 32 I reached the Lake Winona aid station and was well ahead of my pace of any previous attempt at the Traveller. I felt good and was running well but knew there were still a lot of miles ahead so I tried to maintain a steady pace and move through the aid stations quickly. In 9:45, I reached the Powerline aid station and the first medical check. I had been really pushing the water and S-Caps but felt I was falling behind a bit. I’ve never really had much problem with weigh-ins and fortunately that would be the case this time as well. I was only down ½ lb so I retrieved my water bottle and took off for the turnaround.

Approaching; and then leaving the Turnaround aid station, a runner can get a handle on their position in the race. I found that I had 6 runners in front of me and 2 very close behind me. Two of the 6 in front didn’t look too good so I thought I would be seeing them very soon. The two behind me both looked very strong and I felt I might see them again too. It was too early in the race to really start pushing the pace so I just maintained what had felt good up till now. Within 5 miles I had moved up to 4th place. Leaving the Powerline Aid Station with just 32 miles to go, I had a runner come in just as I was leaving. He looked strong so I took off running all the way to B.M. Road aid station 2.5 miles away. Then I ran over the top of Smith Mountain and down through the next two aid stations as the course was predominately downhill. Arriving at the Club Flamingo aid station I still felt pretty strong so I pushed hard through Pig Trail and on to Lake Winona where I would pass my final medical check and head for the finish.

From Lake Winona on, the last 16 miles of the race comes at you with the first 8 miles being primarily rocky and uphill and the last 8 miles being primarily downhill and smooth. My energy was falling off a bit so I decided I would take it easy the next 8 miles and save what I had for a charge in the final 8 miles. This decision played out in the most interesting way. In the last 16 miles I never saw another runner but as I left the final aid station with 6.5 miles to go, I heard the aid station volunteers yelling as a runner came in not 5 minutes behind me. I took off. If the runner behind me caught up with me that was okay, as long as I was giving it all I had to get to the end. About 2 miles from the end the relatively smooth jeep road dips into a rocky stream crossing and although the stream was nearly dry, the footing is still a bit tricky. I thought that I should be a little careful but that thought no more had crossed my mind and I found myself face down in the dirt. It stung a bit but I was uninjured. I stood up and peered back into the darkness. Seeing no one approaching I put my headlamp back on took off again for the finish.

As I neared the finish the dirt gave way to pavement and the flicker of the finish line lights could be seen through the trees. I rounded the last curve and looked back and to my satisfaction there was no one there. After being chased for the last 40+ miles, I crossed the finish line in 21:15 and was 4th overall and 1st in the 50+ crowd. What pleased me the most was the fact that I had improved on my course record by 2 ½ hours. The younger runner that had been giving chase came in about 5 minutes later. His pacer told me they had been gaining on me since Lake Winona but knew I still had gas in the tank at the end. It was a fun finish.

I returned to the campground, showered up and took a nap before coming back to the finish. There I would congratulate other runners and have a fantastic breakfast. Stan and Chrissy as usual had a first rate awards ceremony where everyone gets a well deserved hand for a job well done. As is often the case, one or two runners will finish as the ceremony is underway and these runners arrive to the biggest cheers of all. It was a wonderful day at one of my favorite places. I can’t wait to go back again next year and try for the 5-time finisher award. But for the moment, I have to decide, . . . was this the end of my 2010 running season or do I have another one in me. Perhaps the Ozark Trail 100. Heck it’s 5 weeks away. How much rest does one need?

2010 Superior Sawtooth 100 Mile Endurance Run

The final test in the Upper Midwest Trail Runner’s Gnarly Bandit 100 mile endurance run series is in the books. On September 10th, 68 brave soles lined up at Gooseberry Falls State Park to start the 2010 edition of the Superior Sawtooth 100 Mile Endurance Run. The National Weather Service was calling for rain throughout the night of the race but at the 8AM start it was a beautiful day with temps hovering around 50. Ideal conditions for one of the most beautiful and humbling races in the country.

Having just finished the Lean Horse 100 twelve days prior, I wasn’t sure what to expect as I lined up toward the front of the pack. I had bounced back quickly from Lean Horse and put together several training runs to knock the rust loose. I had kept on a low-carb diet post, and had my usual high fat meals coming into Superior. My nephew Nolan Ming had come up from IL to run. We camped out near the finish line in my 1973 VW bus the night before the race and hitched a ride on the shuttle to get to the start. Everything had come together well but there are some tough competitors every year at Superior. For this 51 year old runner to have a good showing, I would have to do well in the 40 and over Men’s Masters: a division that included nearly half the field. As I often do I had to focus on just running my race and forgetting about everyone else. To counteract any uncertainty, I had many good things to think about. I had great support from Salomon and Vespa Power Products. I also had all the encouragement in the world from the Ely Track and Field Club donors who had help me exceed my fundraising goal (see www.active.com/donate/running4thewolves for more info).

With bad weather forecast for the evening, I decided I would push a little harder through the day knowing that I would have to give some time back in the evening once it started raining. The lead pack went out quickly and not 10 minutes into the race I was running by myself with perhaps 15 runners ahead of me. I would run the entire race alone which is an ideal situation for me. I can focus on my technique, hydration and pace while enjoying the 102.5 miles of single track that lay ahead. In the first 10 miles, a few runners came up from behind so I stepped off the trail and let them go by. As in the past, chances were good that I would see many of them again. Many folks just don’t seem to know what they’re getting into when the come to Superior. Heck, it’s Minnesota: how tough could it be? Pretty tough.

The north shore of Lake Superior is lined by a ridge that creates about 25,000 feet of steep climbs and an equal amount of descent over boulder-strewn terrain. Mix in some mud holes and a generous amount tamarack roots and you’ve got a big task ahead. The upside of this race is the stunning scenery. To the southeast there are magnificent views of Lake Superior. To the Northwest there is the vast Superior National Forest. Add in overlooks at Bean and Bear Lakes and dozens of booming falls where rivers carve gorges in the granite and you’ve got a feast for the eyes that is worthy of admission.

Aid stations are mostly about 8-10 miles a part at Superior. As the race progressed they were coming quickly. Having decided to wear my Salomon XT Wings hydration pack, I only needed to stop at every 2nd or 3rd aid station for a refill so I passed through Split Rock and arrived at the mile 20 Beaver Bay aid station for refueling. The aid station workers are extremely helpful and quickly got my pack refilled with water while I grabbed a few more gel packs for the difficult journey to Tettegouche aid station 13 miles away. This section of the course is where a runner needs to relax as there are a number of long climbs and some very technical running through places with names like “the Drainpipe”. Once reaching Tettegouche, things get a little more runnable although there is still a lot of big climbs and descents. Coming into Tettegouche I really felt great and started to think maybe this whole thing was going to work out. If I just stayed calm until Section 13, the running would get easier and I could open it up a bit; at least until the Manitou River gorge at mile 64. I buzzed through Tettegouche and headed for the County Road 6 aid station.

It’s always tough getting to CR6. There’s lots of climbs and false summits. When you finally reach the Sawmill Dome, the view is both breathtaking and ominous. From this point you can see almost every mountain you are going to have to climb through the night. Leaving Sawmill Dome it is only a couple miles from the CR6 aid station. It is a long descent along some unforgiving ridges. One wrong step and the descent, your race and, probably your life would be over quickly. I minded my step as I quickly progressed downhill.

At CR6 I reached my first drop bag. The weather had held up to the point so there was little I needed from it. I grabbed my headlamp, a few more gels and some grapes and quickly headed out for the climb up to Section 13; a local climbing area. Beyond Section 13, lay 18 miles of relatively good running. There were still plenty of roots and rock but relatively small hills. It wasn’t long before I arrived at Finland aid station – the half way point! I had made Finland is just under 12 hours; a little later than I had hoped but not bad. I passed a couple runners in the last 20 miles and a couple had passed me so I was about where I thought I needed to be. At Finland I once again refilled my hydration pack and then set out for Sonju Lake. On the way to Sonju, the rain started a little cat-and-mouse game. It would sprinkle, then quit, then sprinkle again. Eventually, things were wet enough that I stopped and put on my XT Wings jacket. The little bit of rain made the tamarack knees very slippery and I found myself having trouble hopping through an area where I normally make pretty good time. I pulled into Sonju, grabbed some fruit and a PB&J and sat down to talk with the man with the clipboard. He briefed me on who was in front of me and how far. This was mile 58 and the first time I checked my position in the race. He reported 14 runners ahead of me with one close by. I thank him and was on my way to Crosby-Manitou.

It wasn’t long before I caught the runner in front of me. Soon after that the rain started in earnest. It came down hard; it was very cold, and with the cold came a heavy fog. While not surprised by the weather, this did present some challenges. To keep from going hypothermic, I had to run fairly hard and yet the fog wouldn’t allow any rapid descents. Visibility with my headlamp was only a few yards. My eye site isn’t what it used to be so it was easy to outrun my field of vision. So this began a long night of running off trail and falling on my backside as I tried to hit the brakes as quickly when the downhill trail broke to the left of right. This was cause for concern since many of these turns are there to avoid steep drop-offs. Most drop-offs marked with bold reflective signs. But at one point I found myself clinging to the rock as I peered over a 15 foot drop. What an attention getter! I arrived before I knew it at the Crosby-Manitou aid station in a downpour. Just as I stepped up to grab some fruit the tent decided to unload some icy rain water and it went right down my neck. I started shaking like I was operating a jack hammer. I had to get out of there quick. I headed for the Manitou River.

In my opinion, the Manitou River gorge is where this race really begins. From this point, the remaining 40 miles is marked with several long, steep and rocky climbs including the biggest three in the race. The tricky descent down to the Manitou was like a slip-and-slide with boulders. I hung on to every tree I could as I made my way down. I was happy to reach the bottom despite the 1000 foot, hand-over-foot climb back up the other side. When its pouring rain, going up is better than going down.

After a long 3 hours, I reached the Sugarloaf aid station. Here I caught up with a fast 39 year old runner by the name of Chris Hansen. Chris quickly checked out of the aid station as I came in and I knew I was not likely to see him again. He always runs very well on the back end of this race. I again checked my position in the race. With 70+ miles behind me now, I had about a dozen runners in front and some were reported to be “not doing so well.” Armed with that info, I was off. I caught up with a couple more runners before reaching Cramer Road. Cramer always brings a sense that; no matter what, I’m going to finish this thing! From here the last 25 miles is tough but, hey; it’s only 25 miles! I pushed on with only the Temperance, Sawbill and Oberg aid stations between me and the finish. There were also the crushing climbs at Carlton Peak and Moose Mountain but I would deal with them as best I could. My objective was to do my best to run every flat and downhill. I would walk everything else from this point on. It wasn’t long some visibility started to return as the sun began to rise. This was a very welcome relief from the fog which had done nothing but gotten worse as the night progressed.

Reaching Temperance I was now in ninth position. Everyone ahead of me was reported to be in good shape. I asked if there were any old guys in front of me and the aid station workers said it was just kids except for a couple grandmas and a guy on crutches. Old joke but I thought it was pretty funny. I left Temperance and soon reached Carlton Peak; the first of two big climbs that come at the end of the race. Carlton is a beautiful mountain but the boulder-strewn ascent is a little treacherous on tired legs. The backside of Carlton provides a fairly good run into the Sawbill aid station. As I reached Sawbill I caught up with another runner. With 12 more miles and one more big climb to go, I sat down for 5 minutes and had a cup of soup and half of sandwich. Moose Mountain sat about halfway between me and the finish line. It was a fairly easy run into Oberg aid station but the daunting Moose sat a couple miles beyond that.

I caught the runner I saw earlier before I got to Oberg. He looked as tired as I felt. After the race was over he told me that I looked strong as I went by him but it wasn’t strength so much as it was persistence. Running all the downhills in the fog with my brakes on had taken its toll. I usually try to stride out on all but the steepest of downhills to gain ground and save my legs. This time my quads and the tops of my feet were screaming. Despite this, I stayed true to my commitment to run the flats and downhills although my definition of uphill was changing a bit. Reaching Oberg, I went straight through and on to the finish. Moose Mountain was difficult as always and the switchbacks up and down the last rise seemed to go on forever. Finally I could here the Popular River and I knew the finish was only minutes away. I sucked it up and pushed for the finish arriving 29 hours and 15 minutes after I had started. I was hoping for something closer to 26 hours this year but with the rain and fog that was not to be. Checking the board, I was the 8th runner to finish and the first runner in the 40+ men’s masters crowd so it was still a satisfying accomplishment.

I sat for a moment after the finish then retreated to the showers, then on to my VW for a little nap. My nephew had finished 2 hours ahead of me in 4th place despite a grapefruit-sized ankle he had injured very early in the race. Counting my own fingers and toes, I had no injuries and only one callus that had sloughed off my right foot from running in the 10 hours of rain. Truly a testament to the quality fit of my Salomon XA Pro Ultra 3Ds. Also, despite being soaked to the skin all night, I never had any problems with chafing from the Salomon Exo Wings shorts and shirt I had chosen to wear.

Over the course of the race I consumed more calories than normal. I believe this was due to the cold, the difficulty of the course and the fact I had run on short rest. My total calorie intake was about 4000. Vespa Amino Acid Supplements were once again a big factor in sustaining my energy levels throughout most of the run. I never lost my appetite or focus at any point in the race and never felt like I was fading badly except for the climbs at Carlton Peak and Moose Mountain where I always end up sucking wind.

So another Superior Sawtooth 100 is in the books. Congratulations to everyone who gutted it out this year and especially to Susan Donnelly who on completing her 10th Superior, becoming the first woman and only the 3rd person to do so. Ten finishes is a daunting task, but one worth considering. But for now, I’m thinking about a fun little adventure 3 weeks from now in Arkansas. It’s called the Traveller, . . See you on the trails!

2010 Lean Horse 100 Endurance Run

After Kettle, I had 12 weeks to get ready for Lean Horse. To make up for lost time I set up a training plan where long runs would be every 5-6 days. My plan also included speed work and ample rest days since I didn’t want any repeat injuries. My biggest concern going into Lean Horse would be the heat. Hot Springs, SD routinely sees 90+ temps but where I live I don’t think we’ve had a 90 degree day in four years. Heck we don’t have that many days in the 80’s. To prep for the heat, I decide I would run midday whenever possible to maximize the heat that was available. I also dressed like it was winter, all day, everyday, except for my speed workouts. It wasn’t comfortable but it would have to do.

As Lean Horse drew near, I was pumped. For the first time in a while I was going into a race well trained, well rested and uninjured! Now it was time to see if it was going to pay off. Since Lean horse is an out and back course I only needed two drop bags. One I would access at 24 and 76 miles and the other just past 50 miles. Each was stocked with extra clothes which I never needed. The essentials: Hammer Gels, Vespa pouches and headlamps, were placed strategically on top. I decided I would try to run comfortably fast pace. Feeling I was in good shape, I wanted to see what I could do, but didn’t want to press too hard and completely trash myself with Superior only two weeks away.

Race day finally arrived and 169 runners lined up for the 100 miler. At 6AM we were underway. Since the midday heat was a concern, I decided to run a little harder in the morning until the drain from the midday heat became noticeable. Then I would back off and wait until it cooled to begin pressing again.

Lean Horse is hilly but the grades are not steep. The terrain is smooth since it is run on 32 miles of road and 68 miles of rails-to-trails path. There are only a few miles of pavement on the course. The first 24 miles went by quickly as I ran all but the biggest hills and stopped only to refill my water bottles. At the Pringle aid station I quickly grabbed enough gels and Vespa to get me to the turn around and was off. I was hoping to reach the 50 mile mark in 10 hours or less. Before long I reached one of the more prominent features of the course; a 5 mile grade up to the Crazy Horse Monument. This is followed by an equally long grade down and then about 4 miles of relatively flat ground to the turn-around. The Crazy Horse grade going both directions must be dealt with in the heat of the day. The down hill grades were a blast and, although the outbound uphill was a little taxing, the return uphill was a joy. Reaching the turn-around in 9:40 had put a charge in me. I quickly grabbed a more gels and Vespa from my drop bag and ran the entire uphill on the return.

After passing the Crazy Horse Monument on the return I was starting to have fun. With 60 miles behind me I felt like running. The heat was not bothering me in the least. Apparently the winter wardrobe thing was paying off. I was going through water and S!Caps quickly but was feeling no distress. Back at the aid station near the turn-around, a volunteer told me I was in 16th. I had passed a couple people coming up the hill. Now it was time to see what I could do in the last 40 miles.

I made it a point to move rapidly through every aid station. The volunteers without exception took care of water and ice while I stretched a bit. As darkness fell I was still running strong and was beginning to overtake many of the runners ahead of me. As I reached the Pringle aid station I realized I had only 16 miles to go and I had a shot at finishing under 20 hours.

I pressed on down the gravel road heading back to Hot Springs. My energy was starting to go but I could still run strong on all but the uphill stretches. As I reached town I struggled at two intersections to find the proper return course. I had to stop and search for the course markers; not difficult, but not simple after running 98 miles. I should paid more attention on the way out of town! As I finally crested a rise near the finish I could see the clock and it read 20:00:45. Crap! I finished in 20:00:59. Checking in with the volunteers at the finish I found I had arrived in 4th place. This eclipsed my previous PR set in 2007 at Rocky Racoon by almost 2 hours. Who cares about a lousy 60 seconds and a sub-20 run, . . . well I guess I do; at least a little bit.

2010 Kettle 100 Mile Endurance Run

Everything went as expected at this year's Kettle 100 Mile Endurance Run. Having been there the last two years as a pacer, I expected hot and humid conditions and knew that rain would likely be on the menu as well. We had all of the above and plenty of it. No worries though. I was prepared and was able to keep hydrated, and keep my electrolytes up using Nuun tablets.

Fueling was a piece of cake with VESPA. Preparations began a couple days ahead of the race as I maintained a steady uptake of Nuun enriched water. I also began increasing the amount of fat in my diet by eating more red meat, adding butter to starches and consuming berries and cream for a snack. The night before the race I had a 12oz ribeye steak and buttery potatoes. For breakfast before the race I had a banana, a granola bar and about 1/4 cup of whipping cream. This put plenty of fat into my system ahead of the race. For me this is the perfect complement to VESPA.

I used VESPA Jr. two hours ahead of the race and then 15 minutes into the race. After that I consumed one VESPA packet about every 2-3 hours. I did not have to eat until several hours into the race and then I kept my food intake to a minimum: mainly just small sections of PB&J, orange wedges and berries. I went through 21 Nuun tablets over the course the event. The net result was that I felt strong throughout the event and was able to stay focused. No stomach issues whatsoever. Afterwards, I had only a modest amount of muscle soreness. All this is consistent with the results I've had in 3 previous 100 milers using VESPA and Nuun. This race was a little better I think because I trusted the high fat diet ahead of the race.

The course itself was nice. It's predominately singletrack with only a few sections where there are a few rocks and/or roots. There are plenty of hills but they are small so it seems you just have to manage them properly by looking ahead at the terrain and deciding when to run and when to walk. I wasn't able to run as many of them as I would have hoped because something "popped" in my left ankle during the first 5 miles and this kept me from pushing off with my toes. I had to keep my heel down going up hill and this was a bit taxing. Around 35 miles, the pain subsided and I was able to run and walk the hills again with a normal gate.

Six hours of heavy rain turned many portions of the course to mud but it really wasn't as bad as you might think. The sandy soils of southern WI drain well and a couple hours after it quit raining many sections of the trail were just fine. During the rain we were running in ankle-deep rivulets streaming down the trail. Fortunately, there was only a minimal amount of distant lightning. I think the bugs must have been knocked down quite a bit by all the recent rain since I only recall being bit by a couple of deer flies.

The race was very well run. The aid station volunteers were on top of things throughout the day and night. I have to give them a lot of credit for hanging in there with all the crazy weather. Just as I reached the last aid station with 5 miles to go, the whip-or-wills started singing with the first light of morning. There were a lot of them and it was quite fun to hear. In the meadows there were large stands of spiderwort blooming and with all the rain of recent weeks many other native flowers and sedges were thriving.

I finished in 23:44 which was only off my pre-race planning by 14 minutes. I thought I was off by 44 minutes but on the way home I realized I had made a math error. There was a time when I thought I was going to do better than plan but I think all the rain slowed me down a bit. All this was good for 14th overall and 2nd in the senior masters well behind Paul Schoenlaub who took 1st in senior masters (I'll always be well behind Paul I think). I can no longer keep up with my nephew Nolan Ming who had a wonderful run finishing 3rd overall and 2nd in men's open. I carried one water bottle throughout expcept from Emma Carlin to Scuppernong and back when I carried two. I wore an ice-bandana around my neck over this section as well filling it with ice three times.

My biggest concern throughout the race was that my wife, son, daughter-in-law and grandkids were all back at the Ottawa Lake campround trying to survive the rain. At least I had something to do to keep warm while it was raining! They survived just fine by going into town for dinner and by sleeping in the vans we drove to the campground. It sounded like they had a good time ahead of the rain, cooking breakfast and visiting the beach. I'm not big on having them crew for me. I like to see them but it makes me feel guilty that they have to sit around for hours only to see me for 30 seconds before I charge off into the woods.

If you are thinking about attending the Kettle 100, the Ottawa Lake campground was nice. The family cafe in downtown Palmyra was wonderful although I can't remember the name. I'd say you have to expect it to be hot and humid and it's probably going to rain. That's just June in the midwest.