Racing West: CA to Vegas

Pre-race shakeout run in CA.

 

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’ ” – Muhammad Ali

How powerful is that?! And I can’t agree more. Training takes the obvious – determination, motivation, and perseverance; but there is so much more to it that we forget about.  It takes time. Goals are not reached overnight, but too often we want things yesterday. It also takes regular sleep, proper nutrition and hydration, proper training, cross-training and maintenance, and it takes small goals along the way to achieving your master plan. We can’t just talk about motivation and determination – it’s so easy to say “I want to be an Olympian.” Ok. What does that mean?! What does it take?! And then how do you reach each tiny step along the way to get there?

It’s hard to get out there and train while racing because, I know for me, I want to be great every time. I want to show the world I can do it. But those training races are the tiny steps along the way to reaching the bigger and better goal.  This weekend of “fun” racing was a huge success behind the scenes (and for being sick!). I went out there and regained confidence in myself, my running, and my goals; it reinforced that my training is 100% dialed in and the constant repetition of proper nutrition (I’m so over tempeh!), fueling, and sleep has paid off. It definitely gets old and takes a toll on relationships, work, money, etc…but in the end its so worth it! Or will be 🙂

Bib pickup for Disney Half.

Brian asked if I would go with him on this adventure a couple months ago, and of course I could not pass up the opportunity. I have not raced a road half marathon in nearly two years when I took 4th at the Get Lucky Half in Chicago, IL (2014).  I had then converted to the ultra scene by that summer, with no desire to road race in the near future. So why not go do two back to back half marathons?!…I love Disney anyways!  One of the last Disney race experiences I had was a complete success on paper, finishing 6th overall with 4 Olympians ahead of me, but definitely not successful based on my goals and simply what was playing out in my head that day. So I was a bit nervous going back to the same race course, but that worked to my advantage in the end.

 

We woke up Sunday morning at 2:30am to get ready for the 5:30am start. It’s so early! We had spent all day Saturday on our feet in the parks (and running of course in the morning) – so this otta be great! I fueled and hydrated as I would for any race and I was able to get in a solid 30 minute warm up before the start. I was planning to race with no goal in mind since it’s been so long – I just wanted to push it hard.

I knew in my head it would be good to start conservatively and focus more on settling into a comfortable pace I could hold beyond the half distance. I also knew Brian wanted to PR. With all of those factors, I decided while warming up in front of the start line I would pace Brian to a solid half marathon time; a sub 7.  We were off and it felt like millions of runners passed us, but that’s the best part….returning the pass a few minutes or miles later. We settled into a 650-700 min/mi and I simply went into autopilot. I knew in the first 5k that this would be a successful day of racing for us both. I used some of the Run Mindful tactics learned from Timmy Olson during this time which helped immensely clear my head and get into race mode, something I seemed to forget these last few runs! I engaged in positive self-talk, embraced any pain or discomfort I felt, and simply breathed. It’s amazing how much better you run when you are relaxed. Its faster and so smooth!

I told Brian to “go” at 10.5 miles which was mostly strategic – I know he can negative split a 5k distance. It was his time to show what he can do. I, on the other hand, ran out of water and given I’m not the best at stopping at stations later in the race, my pace dropped to a 658-705. I was okay with it. I was able to see what the problem was and did what I could with the last 2 miles to hold onto pace. Finished in 1:31:43; 7th overall female and 2nd in my division. For not racing a road run in quite some time, I was completely satisfied with my performance. My time was nothing special, but it was all those other gains that really made the difference for me. Its not always about what’s on paper, right?!

It wasn’t too long after finishing … we were off to VEGAS!

Pre RR race picture.

 

I can’t say I’m a huge Rock n’ Roll run series fan, but was definitely looking forward to a fun run to make it 26 miles for the day! We arrived in Las Vegas a couple hours before the 4:30pm start and headed to the start line. We were in the front corrals, which was great because there are about 4 million people that run this! The weather was seemingly unusual – it felt like a tropical storm was approaching. The winds were so bad…mile markers were removed, water tables were turned over, and the rain water made the roads super slippery.

Our goal for this race….just simply have fun and make sure not to get blown away! Success once again! We finished together in 1:47. All we both could think about was eating and sitting. So that’s what we did 🙂 A lot of it too!

The absolute best part about the RnR marathon/half marathon was seeing Rivs on the other side of the turn around. He was mixed in with other full/half marathoners and appeared to be smiling! I’m not too sure how we all spotted each other (because there were 4 zillion people running), but that was the coolest thing in the world! Rivs ended up taking 2nd place in the marathon and definitely proved he’s back – let the roads be taken over!

I strive to be like Rivs everyday, and basically learn every bit of knowledge humanly possible from him to ultimately reach my master goal.  The pain of training and racing is so brief…it’s uncomfortable, debilitating at times, and can leave you wondering if this is your sport. But when the right mix of motivation, determination, and perseverance come together (along with all those other factors), you can ultimately spend the rest of your life a champion. We all have the capacity to do it; there are no limits to reaching success. I needed this weekend going into NF Championships in 19 days…I can’t wait to see what happens in the next couple of weeks 🙂

 

*Product Report:

Shoes/Socks: Altra Olympus 1.5 – held up perfectly the whole weekend of running – looking forward to trying the 2.0s! Swiftwick Socks are all I wear anymore. I never have blisters or feet issues and the compression is perfect for any distance.

Nutrition/Hydration: V-Fuel gels – they sit so well, its amazing.  Again, I wouldn’t recommend anything else for fueling if using gels. Water and Spark were in my Orange Mud handheld – no chafing or issues with my handheld as I’ve experienced in the past with different products. Always have confidence in OM and V-Fuel!

When asked….’Why ALTRA?’

A VERY early Altra run, Sept 2015

‘To wear dreams on one’s feet is to begin to give a reality to one’s dreams.’ – Roger Vivier

I was asked last week, “why do you want to be an Altra runner?” Well. As much as that is not a fully loaded question….its a fully loaded question!! The immediate, “why wouldn’t I want to be?!” came to mind, but that doesn’t really explain what my purpose is or the core reason.  It took me a couple minutes to phrase the exact reason why, and in the end, it was quite clear.

Since I started running in 2009/10, I have been wearing any and every shoe known to man. Its nuts to think about how many pairs of shoes I have accumulated over the years. Nike…Brooks…Adidas…Newton…and more. And generally after wearing one for a short or extended period of time, an injury would flare up, or something just wasn’t right.  After my hiatus in 2012/2013 from racing, and making the full transition to ultra trail running, I needed something that was going to get me through horrendous terrain, long hours, and without pain. It was a no brainer – Altra. I look up to majority of the elite Altra runners and when you see Zach Bitter, the Puzey Bros, Hannah, Ian…all wearing Altras and succeeding, you know something is in the shoe! :-p  But, this still wasn’t my answer to the question – yes, I have Altra idols, but nope, that’s not why I want to run for Altra.

Some people think that running a 2:45 marathon at age 12 is cool, or even absurd. I think its one of the most impressive achievements a child could ever have. It reminds me of the fictional movie “Saint Ralph” when a boy around the same age wins the Boston Marathon. Its gives you the chills, especially if you know what its like to finish such a race. That type of talent, paired with growing up in the running community, conducting loads of research, is why Golden Harper is such a brilliant man – who wouldn’t want to wear his shoes!? Sadly, this still didn’t answer my question.

Zero Limits. Those two words answered my question. It may seem ridiculous, but really that’s exactly why I want to run for Altra. There are Zero Limits – there are no limits to running your best in any race; no limits to your success, your failures, your training, your drive, motivation, or goals.  There are simply zero limits to living the life you want to live. I have never been able to settle for average or standard, or in running, a midpacker.  If I am going to do something, I want to do it GREAT – I want to work at my greatest potential and push my own limits. That might not mean being the greatest runner in the world, but what it does mean is that I have personally chosen to have zero limits…zero holdups…zero fears…zero regrets. That is exactly why I want to be an Altra runner.

I will admit, it took me a couple minutes to realize exactly what being an Altra runner truly meant or why I wanted to be on a such an incredible team of athletes. Either way, the answer was clear. I may be injury free, have Altra legends that I look up to, and think the world of Golden’s early accomplishment, but in the end, to represent Altra means I am living to my full potential and constantly pushing my own limits.  #ZeroLimits.

The Worst Best News Ever

Running on the WI trails…

“That’s the worst best news I’ve ever heard…” – Rivers

And he was so right about that! … For the last ~2 months or so I’ve been training with a lot of pain in my pelvis. Many of you that know me personally may not have even known about it and it was only recently that I shared this with Rivers (because what man wants to hear about a females pelvis?!!?)  The fear of having a long-term injury is the worst for any athlete! BUT what’s even worse…that moment when you are told the prognosis.

I tend to self-diagnosis myself more often than I probably should.  So at first, I thought to myself, “oh I definitely was doing way too much core work this week…my abs are sore.” Again, I’ll embarrassingly admit I do core work maybe once a week, so its possible, but odds are I was doing zero core work at the time. And then after the pain continued and worsened, I diagnosed myself with a hernia or sports hernia…unsure which one it was. I’d tell myself, “everyone has a hernia.” But when your friends squash that as well as ‘possible cyst’ … it might be time for the dreaded doctor appointment. And I knew just what to do….to avoid the prognosis none of us want….Ill see my primary care doc. Done.

So after 3 minutes with him, I didn’t have a hernia. Great. Off to see the Orthopedic.

My orthopedic is one of the most brilliant men I know, a runner, and old friend of mine – Dr. Mike Gordon. Not only is he part of one of the largest ortho groups around, but he’s the doctor for the Bucks, MU, Striders, etc. I trust him. I may never like what he has to say, but he knows me and my goals (the deepest secrets of all, right?!).

I sat in the waiting room for 90 minutes before being poked at…my blood pressure was through the rough; it was nuts! Usually my resting heart rate is ~45-48, and at that moment, it had to have been over 100! If I had to guess of course. I did a few leg movements, X-rays, and had a lot of pressure put on my pelvis exactly where the pain was radiating from. NOOOOOO!!! Immediately I thought, “Fracture, I’m done.”

Mike came in with the X-rays in hand and kept asking me questions about the pain, my pelvis, and season….”so when exactly is this big race?” … “does it hurt to do this? … “how is training going with the pain?” Oh my gosh tell me what this is or I might pee my pants.

Sports Hernia (athletic pubalgia). I KNEW IT! But it was a sigh of relief to not have a fracture in my pelvis. It was definitely the worst best news ever. It’s the best because Mike is allowing me to continue training as I am – no changes, no limitations. Certainly if it gets worse, I’ll discuss that with him.  But how great is it that I can just set this injury aside.  I just need to take anti-inflammatories if needed and start to work with a trainer on my core (which was in the process of happening actually!)

And then the worst…a sports hernia means there is a strain or tear of any soft tissue (muscle, tendon, ligament) in the lower abdomen or groin area. So basically, it can be career ending unless handled appropriately. There is one doctor in the Midwest area that deals with sports hernias, but his go to is always surgery. Mike looked me in the eye and said, “do not have surgery on this. You need to perform well in the upcoming months and I know you, you will push hard to get it.” And he’s right. But it was sincere and genuine, so I knew at that moment I could trust his advice. After a few more questions and concerns were answered, he gave me hug and I headed home to ice and roll.

On my way home I was thinking of all the times Mike has helped me and heeled me – 3 fractures, other hip/glut issues, sciatica, and now this. WOW.  At that moment I couldn’t help but call myself a total mess, but really in the end, when you want something, you do everything in your power to get it – so even if an injury sidelines you briefly, that doesn’t mean its the end of your career. Luckily, I’m not sidelined with this and certainly can’t imagine what I would do then!

Injury prevention is huge. I know for me, I used to never take care of my body after activity, but now I make time for it daily – stretching, rolling, icing, and sometimes mindfulness.  It may only be 5-10 minutes, but that adds up over time. Your body will thank you later for it, but it also won’t cause a game changer in your athletic career.  Its huge. Do it.

This was another humbling moment for me too. The body can be so strong as we demand more and more from it during training.  But for as strong as the body is, it is equally as delicate. That combination only reinforces that in order to be great, stretching (along with rolling, etc.) and nutrition are key.  Strong bones, muscles, tendons…they can only be strong if we feed our bodies well…it just doesn’t happen like magic. Another key component that we often forget about … sleep. To recover and build tissue, we have to sleep. I can’t say I’m the best with this yet, but its improving! These 3 elements together can minimize the likelihood of injuries and keep your body stronger than it’s ever been.

So moving forward….continue training long (not hard) for the key fall/winter races with the brilliant guidance of Rivers.  I am in the clear and will be taking more of my own advice – maybe I will carry my stick in my purse 🙂 Cheers!

Take the “Run” out of Running: A RunMindful Review

top of Green Mountain, Boulder CO, August 2015

“Climb the mountains and get their good tidings.” – John Muir

Standing at the top of mountain peaks ranging from 6,000 to 13,000 feet in elevation was mind blowing. It was my first time living and running in true altitude…and it was amazing, but also so humbling to experience as a flatland runner . I have a new found appreciation for the mountains and valleys, mountaineers, mountain runners, and anyone else challenging themselves to reach the top.  For those too fearful or not up for the climb, take the risk – you are missing out on a piece of life that simply can’t be replicated in a photo.

I decided it was important for me to do Tim Olson’s Run Mindful Retreat in the spring time because I am so hardwired to race…to continue to push my limits…to never back down. Even I know that’s not good!…and I just simply needed time to run with no pressures, no judgments, and no plan for that day other than to just enjoy the view.  Of course, I did continue my training with Rivers during this time, and it was scheduled appropriately….just enjoy the run and learn something new. My motivation…meet new people, turn my inner spaz off, and get out of Milwaukee. My daily intention…take the pressure off and smile. So that’s what I did and I learned so much about my running, my body, and my personal self.

Day 1 Run and Meditation

The long weekend started with an early flight into Denver. I arrived at the Boulder Adventure Lodge (I loved it and highly recommend it!) with not much to do, so I continued reading Eat & Run (I swear Ill finish it soon – I’ve only been at it for like a year now!). When I was able to get into my room, I suited up for some exploration.  Asa, at the front desk, told me exactly how to run to the fun town of Boulder. Nope. Didn’t make it. So I went for a run to almost Boulder, but with some missed turns, I ended up enjoying some time in the park and looking at different houses in the area. I put in an hour, down the mountain and back up, with great thoughts and vibes for the weekend.

Later that day, it was time for the retreat. Tim did introductions and of course it was that awkward ‘I know no one here’ uneasiness. But let me tell you, we all warmed up to each other, and everyone was incredible. I met very inspiring people this weekend from around the globe. We went out for 5 miles to the top of a small mountain…meditated…and then came back. And then the best part – we ate!! Food was provided by RAD…Real Athlete Diets, the best thing in the entire world and if I didn’t love my job, I would open that up to this area!

I wasn’t sure about this meditation thing…its never been my thing, but after the first day, I embraced it and have been doing a simple meditation since. And it works. Simply taking out the “run” in running made running actually better. What does that even mean?! Running for me is competing…winning…its reaching goals no one thought possible…and its not enjoying scenery without tripping and falling on my face! Taking the run out meant slowing down mentally.  Physically, I kept up with the top guys and loved every minute. I was running with a different purpose. Yes, to get to the top of the mountain because that meant I could sit for a minute, but I was running with less anxiety, less pressure, and more concerned with keeping positive thoughts, being in tune with my body, and not passing judgment. It felt so different, I can’t even explain it.

The next two days we ran up a couple different mountains, and I think I may have somewhat conquered my fear of heights…going to the top of Bear Peak might be easy for those who grew up in the mountains, but for me it was steep and frightening! I spider-manned myself to the rocks for the last 10 feet and sat in a divot of one rock. The guys joked that they were at 8500 feet and I was at 8490 feet because I didn’t get up the final 10 ft…I was okay with that 🙂 Just being there and seeing the vastness of the area – simply incredible. ‘Why haven’t I moved?’ kept repeating in my head over and over again. I think I know what to do about that and yes, the time will come soon when I see mountains daily, its just a matter of picking which range!

The guys (Tim, Mauri, Keith, Dave, Gus, Billy, Diedrick) at the top of Bear Peak…with me 10 feet lower.

The workshops, meditation, yoga, and good food combined with long runs in the morning made for an exceptional 3 day weekend. Hearing stories from other runners, Tim’s adventures in the elite trail running world, and the inside jokes out on the trails were only a couple highlights from the weekend.  I walked away from a “running retreat” learning how to connect my body to my run, accept pain, and create bonds with other runners that I know will last a lifetime…a couple of people I will see in the next few months, and will be taking another runner up on racing/pacing together very soon.

It was hard to leave on Sunday afternoon, but I had one more full day of CO running with my great friend Kyle (Hitting 13,000 feet) before heading back to WI.  Some people may consider this adventure unrealistic beyond the weekend, but I see it as a door opening to my future in the ultra endurance world. If you are considering a “running camp,” I would recommend not a skills camp, but rather a retreat to disconnect from the world and take the ‘run’ out of running – create a new sense of running and deeper connection to your runs.  Although I loved Tim’s retreat, my next adventure will be to the land of Flagstaff for some training with Rivers and co…after some racing this fall/winter of course!

A few product notes…

Fuel/Hydration:  I consumed ClifBar products, LaraBar, and VFuel – all worked fabulous. Water only – my Orange Mud handheld was perfect for the short runs, and used my 70oz pack for the longer days.

Shoes: Altra Olympus – in all honestly, I wish I would have used a different Altra shoe for this adventure – a bit more traction or stability would have helped on the slippery rocks – the Lone Peak would have been a winner I think. I also learned my lesson – better to tie your shoes tight enough or you will fall on hard rocks!…Luckily I only had about a dozen ankle rolls. Phew!

Standing on Green Mountain in my Altra Olympus shoes – the best.

A huge thank you to Tim and Krista Olson, and also Bob and Debbie Loomis, for all the hard work put into creating the retreats.

Fish out of Water

 “Water is the driving force of all nature…In rivers, the water that you touch is the last of what has passed and the first of that which comes; so with present time.” – Leonardo Da Vinci

Isn’t it the most frustrating thing in the world to have your training for the day flop completely because you didn’t hydrate properly or even at all!? It’s one of the most common things I see as a dietitian working with athletes….most literally live in a state of perpetual dehydration. Not good. There are some people out there that will tell you to deprive your body of water to “get it used to being dehydrated”…..no. Please, no.  This is a myth and for those that think elite athletes don’t drink…they are simply doing it in other ways (or the cameras are not on them when they are drinking!)…but they are drinking fluids.

So how much is enough is the million dollar question?!

It varies so much on gender, size, sweat rates, and essentially is you have a sound nutrition and hydration base. Starting dehydrated on a run or bike – this doesn’t make things better! So getting your numbers dialed in is key.  Beyond that though, majority of women need ~2-3 liters of water per day, and men ~2.5-4 liters per day pending size. That’s a ton of water! Are you getting that in?! That number does not include your activity. Trust me, its hard. But here’s the deal of hydration…

First of all, the body is made up of 60% water and the brain is 75% water…drink up!  If you are living in a state of perpetual dehydration or even mild dehydration, your metabolism has now slowed 3%. You can experience increased heart rate, spasms, cramps, increased respiration, increased body temp, and of course fatigue.  So how is that good when training? It’s totally not! It’s exactly what we don’t want to happen. Certainly, with extreme dehydration, it’s time for 911.

So now are you thinking, “ok, ill just slam all my fluids before training”? Definitely do not do this! It will throw off your electrolytes and essentially create the same cramping that you would experience with too little water.  I know, its complicating.  Proper electrolyte balance is key to0, of course, for not having a heart attack, but also for training/racing. If you aren’t getting the chemicals and fluids in, your race may not be successful.  It’s brutally hot out there this summer! Talking to people around the country, we are all experiencing high heat and some of fortunate people, high humidity. Ugh! It’s horrible! Some bodies may tolerate the heat/humidity well, but just think, if you hydrated properly, you might perform even better than what you are currently doing!

If you are looking for recommendations on hydration vests, packs, handhelds, etc…check out http://www.orangemud.com and for more info on hydration http://www.fitwithfoodconsulting.com.

Running with Altra Legends

 

Rivers, me, James
Photo Credit: Lily Lawrence, Madison WI

When I caught wind of what James (THE Iron Cowboy) was doing, ya know 50-50-50, I had to be apart of it! As a dietitian, we try so hard to make waves with kids and their families to combat obesity, but something is always missing for them….perhaps it was James…

Completing 50 Ironman distances in 50 days in 50 states is one of the boldest things anyone in the fitness/nutrition world has attempted. People like to talk behind a podium….raise money…and call it a day. NONE of them take their body to the limits like James has over the last 40+ days.  He will finish. There is no contest.  But in the end, the bigger message here is…we have to do something as professionals, athletes, and families to create waves. He did that and its working.

I arrived in Madison around 3pm on Thursday.  As I’ve said from day one and continue to say, Rivers is the MOST BRILLIANT man alive and my greatest role model.  I strive to be the female version 🙂 I have never met my coach and was so excited that he was actually in WI…what are the odds?! I was greeted with a huge hug and we talked for over an hour before James arrived from the bike portion of the iron distance.  I also was introduced to the wingmen – incredible guys – they are funny, supportive, carefree, and just simply doing one of the greatest things in the world for James. Getting this message across takes this kind of crew.  James needed a bit of time to warm up after the bike, and of course it was pouring rain at this point. I was okay with it – I was surrounded by talent and simply in awe of how normal everyone was! Rivers gave me some pretty awesome compression socks to wear and test out – they were great! By 515pm we started a very slow run into the Madison area…

James on the left of Rivers providing aid (coconut water)

When Rivers wasnt providing aid to James, we would talk about anything and everything. For someone I have known for some time now, there was so much I didn’t know!  We talked about everything and the best part was hearing stories about the road trip that’s been going on 50+ days. The jokes…the excitement…the stories….so awesome. I really honestly can’t put it into words! All I know is James has the best Nacho Libre voice EVER – Rivers was a close second!

We arrived at the 5k location around 710pm where a ton of people were ready to meet James and run with him. It was so cool to see all the kids and family participation.  James was welcomed with a cowboy cheesehead – it felt like home to me! Over 250 people ran with James in the pouring rain.  At some point, I was hiding under a tent, waiting for Rivers….he brought back some narly smelling garbage bags for us to wear in the rain. Those didn’t last long because the scent was SO overbearing. I thought he sprayed himself with air freshener 🙂 Nope…

James had already started the 5k, so Rivers and I took off at a comfortably fast pace. Felt great to open up a bit! We splashed in puddles like school girls! After the 5k, I was introduced to Lily, James second oldest daughter. She was incredible! Probably one of the nicest families ever. We joked and made fun, but then it was time to finish up the marathon. It was nearly 830/9pm, and with a 90 min drive home, I decided to drop around 15 miles.  I remember thinking to myself, ‘wow, I’m good with 15 miles, and James is doing this 50 times in a row with biking and a swim.’ Certainly we all have different goals, but his body sees no limits, and that’s what I love. He isn’t doing this to win money, or set a record….he is simply trying to send a message that its time we start cooking, eating more natural/raw foods, promoting fruits and veggies, and tackling obesity.  Simply amazing.

I said my good-byes and good luck, and plan to go to Flagstaff, AZ very soon to run again with Rivers. Hopefully by the end of the year, but more likely in 2016.  I have raced Boston, New York, Chicago, and traveled to incredible areas to run, but never in my running career have I been able to run with two running legends, altra running legends to say the least. Rivers is my running role model, and James is doing exactly what I would love to be doing professionally.  I strive everyday to be a better individual, dietitian, and runner…and both Rivers and James give me that inspiration. If you still have a chance to run with the Cowboy…DO IT. It will motivate you to do things you never thought possible!

Wouldn’t life be better if we traveled in one of these everyday!?

FUELING DURING THE RUN….I used my Orange Mud handheld for hydration and was nervous with all the rain!!! It might chafe….NONE. I love that thing to death! It was filled with Gatorade. I also consumed two lara bars, one starting, and one half way through. Rivers also gave me a vegan cookie which tasted amazing!

 

Dances With Dirt 50k: Race Report

 

Photo Credit: Sid Wegener, Devils Head, 2015

DWD is one of the most popular series in the ultra world… And luckily I am privileged enough to be 2 hours away from DWD at Devils Head! Last time I raced here was 2011, 50 miles. Oh how it’s been so long since running brutal hills!!

Alarm sounded at 4am… Started my pre race nutrition….full Gatorade, peanut butter and jelly on Ezekiel, and a cliff bar. Shortly before the race, another 10oz H2O with a scoop of spark. Ready! Laced up my Altra Olympus 1.5s and suited up in full Orange Mud gear. Product report at the end! I was calm and collected, getting my head ready to go. The plan: start out putting in the miles keeping the leaders in sight and then turning the wheels on for the last ten. It was mostly sunny, humid, and probably hit 80-85 degrees. My least favorite part of summer runs!

Started out with Matt Bartz, a seasoned ultra runner (200+ distances) that typically beats me by a couple of miles in training and racing (as well as Logan Polfuss, but that lasted all of 5 minutes because he’s ridiculous!!) I settled in with him and we chatted up a storm with Brad Koenig, another excellent ultra runner. Brad and I continued running together after the first hour until about 2:15. No idea on mileage at this point either…who needs GPS?! While running at conversation pace I drank water and fueled with gels. Unusual for me!! When we hit the prairie I broke away and continued stag mostly til the end. At this point I was in second to the talented Samantha Greis.

Starting in the extended (5mi) portion of the prairie…for the record I’d rather run the ski hill because prairies eat me up!! Not my strong suit!!… I was caught by the overall 2nd place female was looking strong! I sadly was on a minor and short-lived death march. Only an hour but it was long enough. After the turn around it was great to see some familiar faces. I cheered them all on and then…the most climatic part of the race!!!… I was stung by a bee AND had to poop. Of course, why wouldn’t I?!?! I stopped at the next aid station which, after asking another runner, happened to be mile 21. It’s time!!

Filled my water with spark, sucked down a gel, and took off…I had to be realistic here…there would be no workout until AFTER the prairie ended in 1/2 mile. Can’t start too soon lol…I was in 3rd…

Well, out of the prairie and ready to go, but what goes down must come up!!! Had to get back up to the bluff area. Power hiking. Lasted maybe a mile and then I could start. Caught up to another runner and we hung for 2 miles. He saved this race for me. Went from 7 miles to 5 miles with complete distraction and speed. I kept going, he power hiked. I sailed to the end over rocks and roots like a boss! Finally feeling good about today’s tune up race…which apparently means run hard, but don’t crush yourself. Check!

Winding around shorter distance runners, and sucking down water, I took my final gel with 2 miles to go. I could see the light!!! And heard the music. Clock time, 5:06. 3rd overall female, 9th overall finish. Not a PR, or win, but a serious training race. I was able to lock down my nutrition and hydration once again, negative split, and feel pretty good about surviving in the heat!!

There are so many excuses we/I can use to drop or purposely fail….the heat, screwing up nutrition/hydration, pooping, a bee sting, wild parsnip poisoning (it’s been done 😑) … Getting through the one hour of mental breakdown was huge. It’s always huge during a race. It’s not easy for anyone…this stuff just doesn’t come natural (unless your Logan)…I battle in my head every race and somehow pull it together. That is the best part of racing…not only the finish but showing myself I can Be mentally and physically strong.

Product Report!!…

Altra Olympus 1.5 … Always a winner. 9/10 today only because I managed to wear the pair with some worn soles!

Orange Mud hydration … I’m gonna be honest here … I was thoroughly impressed with it. No leaking, easy control, easy to hold, comfortable. This will be my new racing handheld 100%. And the singlet is phenomenal! Breaths well, looks awesome, and no chaffing. Winner.

Diggers: 0 / Ankle Rolls: 6

Onward to a summer of training and moderate races!!

 

 

 

 

 

 

 

 

 

 

 

 

Shoe Report: ALTRA Torin 1.5

“A shoe is not only a design, but it’s a part of your body language, the way you walk. The way you’re going to move is quite dictated by your shoes.” Christian Louboutin

People think so often that shoes make or break the run. I’ve heard and also said myself, “omg, my IT band hurts because I need new shoes”…or…”oh this pain means I need to go buy another pair of shoes.”…or…”Maybe ill try a different brand of shoe because I can’t seem to kick this injury.” Or let’s be honest, we get shoes or brands because they are cool and everyone has them.  But how do you really know if a shoe is right or wrong for you?

This is really something I truly do care about….little do most runner friends of mine know that I spent an entire year figuring out what shoe is best…..(why I did that i’m not sure anymore…) neutral…stable…zero drop…nike…brooks…adidas….oh my goodness there are so many options!  So it was a great year of collecting shoes, but in that same time, I was also changing my entire style of running. When I started running, I was a mega heel striker…ya know, past soccer player/non runner that really just runs because she is chasing something (or being chased).   So when that style of running equated to a brigade of injuries, I needed to make a change!  So, I became a midfoot striker under the guidance of two PTs.  Sure, I kept changing my shoes, used inserts, and crazy shoe accessories, but really what it was…I needed to just pick a shoe and let my body naturally run in that shoe.  If it worked, awesome, and if it didnt, try again.  Not that one needs a “natural” or  “minimal” shoe….but one needs to feel good in the shoe they wear! And when you know, you know.  So 3 years later…at the humbling age of 30….I finally figured it out!…time to be in a shoe that actually honors my natural style…

So with that being said, I turned to the ALTRA Olympus shoe. LOVE IT.  Still love it.  But even then, I get shoe brain and want to wear ever single ALTRA shoe they have in stock.  Well, just because one ALTRA works perfect for me, doesn’t mean they all will.

I wear the Olympus on the road and trails….AWESOME. People wonder how I can be speedy on the road with a bulky looking shoe….personally, I don’t even notice!

I gave into peer pressure. I got a pair of Torin 1.5 ALTRAs and ya know what, they are awesome but not for the same reasons. The Torins are not my pick for long distance running. Nope. They feel great hiking and for the speed work I do.  So, yes, I’m that runner at the track or gym (or outside in the city or trails) carrying a few pairs of shoes with me to change into and out of.  Kinda high maintenance, I know, but in order to honor the needs of my body, I know the Olympus will always be my pick for racing ultra distances, and the Torins will be for short road work.  If I notice a trail course is fairly flat similar to a road, I may opt to go with the Torins.

I have read current research that having one type of shoe is the best way to go. I still disagree for myself. I think its good to not only alter workouts, speed, and terrain, but to advance as a runner, one has to also change-up the shoes….work those stabilizers even more! I currently alternate depending on the workout between ALTRA Torin 1.5s, ALTRA Olympus 1.5, and the ALTRA Olympus…the old version. I still love them too!

So once you know, you know. Your body talks to you; listen to it.  Forever will I be an ALTRA kid, but I also have to keep it real…some of the shoes may not be what I need given the direction I want to go as a runner.

On a scale of 1-10 (10 being the best thing ive ever worn in my life on my feet), I give the Torin 1.5 an 8. 🙂

Ice Age 50: Race Report

The Ice Age 50 in the Whitewater area of WI is one of the best known trail races in the Midwest, and even the nation.  It’s a scenic run starting on the horse trails for 9 miles and then continuing on the ice age trail until the finish.  The conditions of the trail were, in my opinion, perfect. It had rained the past few days, so they were soft yet not too slippery. I also went with a different shoe (Altras, Olympus…the older version and I’ll mention why later on!)  knowing it would be wet out there. Unfortunately majority of the run was hot and humid. Saturday’s race was not a trail race, or run; nor was it a battle between other runners and myself….it was a war between my legs, within my head, and a full blown act of attrition…patiently waiting for others to make mistakes. That’s not easy for me!

And so it began. Starting to my left was Zach Bitter, and a slew of other incredible racers, but no females in sight. Excellent. I stayed distracted talking to Sid Wegener, a running mate of mine. We started. I knew I was going to take it easy to start…until the 50k mark, as instructed by my coach, Tommy Rivers (still the most brilliant man alive!). He had to keep reminding me not to race this…so the distraction helped, because as the gun went off, so did four other females. I knew if I kept pace with running legend Dave DeHart I would be safe. And so that’s what I did…kept letting others pass us.

We hit the 9 mile mark….legs were still not feeling like doing a 50 miler today, and of course had to go to the bathroom…for the record, this was not a good GI track day….yikes.  Still running with DeHart…we kept plugging along…all conversation mode. I was in fifth.

By mile 10 we chomped the fourth female…and mile 18ish the third (this was the masters winner, Shelley Cook). I was in third now. Dave and I were now running with Ryan Norton, a phenomenal runner who was using IA50 as a training run for the Kettle 100. We hit the turn around at mile 21ish…had my bottle switched out and grabbed some food. Thanked everyone for volunteering of course. Keep a smile when you run, you always do better!

The three of us kept going….by mile 24 we hit the aid station and I had to use the restroom again. Such a bummer. The two guys kept going, and I caught up again. We passed the second place female…I was now in second. Time to hold position…I don’t like to chase runners, but rather hunt. And I knew first was quite a bit ahead. Now it was time to run smart.

By mile 31 I was on my own….of course because of a duck out to the woods for a bathroom break. At this point I was suffering….my whole left leg was not 100% and I felt ill…it did help to go in the woods though!!! I was able to get my paws on ibuprofen at 34ish which helped greatly!!!! But my head kept finding excuses to quit. Why does this happen?!?! I hate mind games, yet I always manage to play them with myself during a foot race! I battled to 40 … It was single digits. Time to rock this out. I was in position for 2nd, I’m ok with that. And my main goal was to get an honorable time to register for NF50 California in December.  I saw Sid on my way back and gave him a ‘you got this hug’ and kicked it into high gear…it was probably slow gear but felt fast 😝 it was a fast 10 miles and I showed gratitude the whole way back!

Coming up to the start/finish, you could hear the crowd. The last 3/4 mile was a sprint…I saw my parents, Dave, Ryan, and many others waiting there. I was overwhelmed and could not have been more proud. Although my goal was 8 hours, I hit 2nd in 8:27.  This was my third 50 miler (Dances with Dirt in 2011 in 10:15 and tBunk in 2014 in 9:15). I can honestly say the trails of AZ still seem easier than the IA Trail!! I’ll stand by that 😛 It was a successful day of battling, and I look forward to a couple training ultras in June and July (get through the heat!!) before more serious racing starts again.

Diggers: ZERO!! (Surprised but it had to do with my shoe pick!)  / Almost Diggers: 4

Shoes: ALTRA Olympus … I went with the older version because the toe is not as big as the 1.5. Knowing this is a moderately technical course and I’m prone to falling, I went with the shoe I knew I could avoid any tripping.

The Dreaded Taper Week…or not…

I am sure you know many athletes that hate taper week. You probably hate it too! And I totally get it. But why do we hate it?…because  we can’t run of course! Its simple.

Taper week is probably the most important week of your training, right after recovery week. It’s like what came first, the chicken or the egg….not sure which is so much more important than the other.  No matter how long your taper is – perhaps its 2 weeks or 3 days – its VITAL to your training.

From a running perspective…the taper week allows your muscles, bones, tendons, ligaments, EVERYTHING to rest and repair. Your red blood cells are able to be replenished properly, glycogen can fill in the muscles and liver once again, and those little tears that happen every run in your muscles can heal. You may feel like a million bucks on day 3 of your taper, but it’s so important to NOT move faster…keep it easy…enjoy it. If you are training properly, your taper should feel well worth it.  You know you did everything right at that point.  And lets face it, the ‘hay is in the barn’ at this point.

From a nutritional standpoint…the taper week is even more important.  During this time, you don’t want to eat less because your activity is lower; you want to eat SMARTER! Well, in all seriousness, you probably should be eating ‘smart’ from the get-go of training, but athletes seem to think they can wait until the taper period – and that’s okay 🙂 I do it too sometimes!  So nutritionally, your body is used to certain foods at certain times. Don’t change that! Don’t think that, “I’m not running as much, so I should eat less carbohydrate.” NOOOOOO.  You want to eat exactly the same and actually load up a little more on all the macronutrients.  Carb loading is dated…I mean if it works for you, great, but really the latest and greatest is getting a balance of fats, carb, and protein.  Timing is everything too. Keep your metabolism moving – no need for long periods of time without nourishment. One of the worst things you can do is be malnourished before even starting your race!

Don’t forget about hydration! So many people ask me about how much water to consume before race day….well, it’s exactly the same as any other day of the week.  Don’t hydro-load because ‘that will be better for you.’ It will actually put your body in a tailspin and you can experience the same type of symptoms (i.e. cramping) as if you were dehydrated.  Just drink normal. Guys on average need about 3 liters of water per day, and ladies you need about 2 liters per day.  Toss in some extra for minimal activity and you are good to go!

This is my taper week leading up to Chippewa Falls 50k – a training run I’m hoping to win.  My coach develops my training….and because I do have a hard time holding back my activity, we meet in the middle on activity. I trust him…that’s key by the way.  And I follow his direction spot on…how else will I improve?! As a dietitian, I can come up with the nutritional elements on my own…but trust me, even there, there is room for error.  I log what I eat on weeks like this so I can ensure proper distribution of nutrients and also use it as a guide for upcoming races – what went well, and what flopped completely. I know its time-consuming, but if you are serious about your goals, it’s a great way to keep nutrition in check.

At the end of the day, taper week is your best friend and does some great things for your body. Can you imagine running any distance on overused, damaged legs!? The race can get pretty long.  Enjoy and embrace the taper!