TheRunDown.net

TypePad is Run by Very Small Mountain Bikers!

OK, The Run Down was nearly forced into early retirement due to our lovely blog/website service provider TypePad. We’ve been unable to post or make editorial changes for over a month. Their service department DNF’s at 9:30 a.m. every day and we swear the servers must be maintained by 12-year olds hosted somewhere inside a Toys-R-Us. But, instead of having a royal cow, we took a long Disney Cruise in hopes that all the obnoxious children on board would help us relate better with TypePad management. The strategy worked and we’re back in business.

We owe our loyal readers a few items. Over the next four weeks we’ll be posting the following stories if "Little TypePad Johnny" does some actual work and stops kicking the desk in front of him.

• San Diego 100 Re-Cap
• Bishop High Sierra 50k/50-Mile mini Re-Cap
• Shadow of the Giants 50k mini Re-Cap
• Disney Cruise 50k Re-Cap (very Mickey Mouse event)
• Lisa Smith-Batchen’s “Lisa’s 810” (that’s miles)
• New Elite Runner Profile

And, don't fall out of your chair but, The Run Down's 2008 Leona Divide 50-Miler Re-Cap was actually published in the current issue of ULTRARUNNING Magazine. We haven't received our copy yet and are afraid to see the edits. If UR actually kept the Gatorade rant, we'll have to start drinking the crud again.

TRD

So, you want to run 100 miles!

Having recently entered our first 100-Mile ultra (San Diego 100), we asked a few respected veteran runners for any advice that would increase our odds of avoiding the dreaded DNF. We were expecting some “good luck” and “have fun” ata boys but not with this crowd. The responses were so real we’re considering a 24-hour dart tournament instead. But, since many of our readers may be considering their first 100-Miler or maybe trying to improve upon their last one, we’re sharing the honest advice from some very straight forward people.

Bill Ramsey

Since 1995, over the course of having run twenty-three 100 milers, including eleven sub-24s, I’ve developed a personal approach to preparing for and running 100-Milers. Along the way, I’ve been blessed to have run a best of 18:34:15 at the 1997 Rocky Raccoon 100, finish ten consecutive Angeles Crest 100s, and complete my first four attempts at the Western States 100 in under 24 hours. In June 2007, I arrived at Squaw Valley with more intensive training than any of my prior four WSER runs. I was over trained and ran 26:23 after arriving at Foresthill just under 24 hour pace, but walking most of the final 30 miles.

I’ve found that preparation and strategy are key elements to running successful 100 milers. Success at 100 miles doesn’t just happen, it’s the result of good planning. Before going further, I want to acknowledge Earl Towner, a great ultrarunner with top 10 finishes at both Western States and Leadville for his advice, wisdom, and encouragement. It has been invaluable in helping me to get the most out of my ability. Following the tips outlined below, I’ve continued to get good results and have satisfying race experiences. In July 2006, I covered 100 miles in 20:54 and 110 miles in 24 hours during the 24-hour Relay for Life in hot, humid conditions, and raised almost $8,000 for the American Cancer Society. At 54 years old and with over 25 years of running and racing, training is an important part of the equation. However, pacing, nutrition, hydration, electrolytes, foot care, and other factors are all critical to success at the 100 mile distance. I hope these tips will help you develop a successful race strategy and finish your 100 miler with a smile on your face and the deep sense of satisfaction that only a 100 mile finish can give you

Training: Generally, it’s necessary to get your weekly running mileage up to a minimum of 65-75 miles about five or six weeks before the 100 and hold that mileage for three weekends, and then take a three week taper. In terms of long runs, 50 milers can be good but can take a lot out of you if you don't run them very easy and provide adequate recovery in between 50s. I'll typically do three 50 milers in three months in preparation for WS100. It’s not necessary to run more than 30 miles on any given day within eight weeks of WS100. If your body and legs can handle the training load, then pushing your weekly mileage up to 80-90 miles will pay big dividends. But don’t risk injury or over-training for high mileage. Some folks run the Miwok 100k in early May as a “tune-up” for WSER. I think it’s too many miles to close to the race.

A three week taper (90 to 60 to 30 miles, or 75 to 50 to 25) generally seems ideal. You can adjust the taper based on your own total mileage I’ve had excellent success with my longest training runs being 22-28 miles, and typically rest on Monday with an occasional rest day on Friday. The Monday/Friday rest has always worked well to rest up for and recover from especially long mileage over the weekend. Occasionally, you can throw in an easy Friday before the big weekend. On the 5th weekend before a 100 miler, I like to do 16-20 on Friday, 24-30 on Saturday, and 18-20 on Sunday for 58-70 miles in 3 days to simulate race conditions. The Sunday run is done on relatively dead legs and teaches your body and head how to make those legs turnover just when you thought they had nothing left in them. During training runs, I often visualize myself running the upcoming race. Visualization can be a great confidence builder.

Pace: I always run the first half of a 100 miler with a "training" frame-of-mind. I don’t worry about where I am at place-wise and who’s in front of me or passing me. At WSER, it’s been common for me to have 28 and 29 hour folks in front of me early in the race. You want to run with purpose and keep moving, and not hang out at aid stations any longer than you have to. Try not to spend more than 1-2 minutes in any aid station except those where you may be doing a sock/shoe change or taking care of other business. If you’re merely filling water bottles, make sure they’re empty as you approach the aid station with the caps off. I typically pull my gel and salt out of my waist pack as I approach. Be careful who handles your bottles and don’t hesitate to tell them to take their time. You don’t need to make a NASCAR pit-stop. You want them to be careful. The “training pace” mindset will keep you from over-extending yourself. You want to get to the mid-point of the race feeling pretty fresh. At the 50 or 55 mile aid station, you want to put on your race-face and begin to push the pace. You’ll be amazed at how many folks pushed too hard too early and are struggling. You’ll likely begin passing folks which will naturally build your confidence. I always have three goals for any race. At WSER, those goals are sub-24, sub-26, and sub-30. If you find your first goal slipping out of hand, you’ll have to establish a new goal to keep you motivated and moving.

Nutrition: Stay with liquids (gels and/or drink powders) during the day, and only some light solids at night (chicken soup), unless you know your system can easily handle solid food. You’re body can only do one thing well at a time. If you put solid food in your stomach, it will divert more blood away from other major organs and muscles to help digestion. Do not introduce anything new on race day! If you haven't consumed it during training, don't consume it on race day. There are folks who have been in great shape to go sub-24 and dropped at WS100 from serious stomach distress from violating this rule. At the major aid stations (Duncan, Michigan Bluff, and Rucky Chucky), while I’m changing socks and re-lubing my feet, I’ll drink a can of Ensure or Boost in a bottle poured over ice. They’re a good, digestible source of calories.
I use E-gel (Crank Sports) and although it's designed to be eaten like all gels, I put it in my water bottles and mix it with water. This cuts the sweetness and makes it much more palatable, which means I'll drink it continuously without reservation. At night, I’ll pour warm Mountain Dew over ice in my bottles. The ice melts and results in cold 50-50% blend of Dew and water which is more digestible than straight Dew. The combination of sugar and caffeine is outstanding. Remember to try this during your training runs to see how well your stomach will handle the fructose and caffeine.

Hydration: Staying well hydrated is critical at 100 miles. Set your repeat timer function on your watch so that it "beeps" every 10 minutes and drink when it beeps, a little if it’s cool (2-4 oz.) and a lot if its hot (6-10 oz.). No one is capable of remembering to drink on a regular basis during a 100. The watch will provide a continuous reminder. If you're losing weight, you're dehydrating, and if you're gaining weight, you’re probably taking too much electrolyte and retaining fluids. If your fingers are feeling puffy and its difficult to close your fist without felling tightness in your hand, you’ve got to much electrolyte in you and you need to cut back.

Electrolytes: There are all kinds of slick pills out there (tablets and caplets), but I don't use them because it’s difficult to determine when and how much to take. It’s too easy to consume too little or much. Because E-gel has electrolyte, I don't worry about having to take supplemental electrolyte unless it's very warm (over 80 F). Then I supplement with a little table salt that I always carry in a 35mm plastic film can. About a ¼ teaspoon in every 2nd or 3rd 24 oz. water bottle with E-gel when air temps are over 80 degrees and you’re sweating profusely works great. If your using plain gel (Hammer, GU, etc.), add the ¼ tsp of salt to each 24 oz. Water bottle. More importantly, by putting the salt in your water bottle, you’re continuously "metering-in" fluids, electrolytes, and calories, just what your body needs.

Foot Care: Not taking care of your feet will bounce you out of a 100 faster than you can say “DNF!” After having my feet fall apart in my first 100, I've tried everything and have settled on sock changes every 25 miles or so which equates to 3 sock changes in a 100. It will take you about 10 to 12 minutes to change socks but it will be well worth it. I prefer thin Coolmax socks to remove the moisture from my feet to the shoe as quickly as possible. Heavy socks are cushiony and feel good, but will also hold more moisture against your skin raising the potential for blisters. Everybody blisters at different spots. Know where your hotspots are and take care of them. Let your crew or aid station folks fill your water bottles while you change. Remember, give them precise instructions on what you want in those bottles. I use Desitin diaper ointment (40% zinc oxide) and cover my toes and the ball of my foot which tend to be my problem areas. If your heels get hot, put it there to. If your experiencing chafing on the inside of your thighs or between your butt cheeks, put Desitin there too. Hell, that’s what it was originally designed for and this is not the time to be modest. If you have an emerging chafing problem, you have to take care of it. In a 100, especially if it’s humid, you will chafe and it will become a problem if not addressed. At Massanutten in 2000, the temps and humidity were both well into the 90s. Of 128 runners, only 61 finished. The chafing between my thighs and around my waist from my water bottle pack was awful. I have a buddy who had to drop at 74 miles at the AC100 in 1999 because his butt chafed so bad it was blistered (i.e. monkey-butt). Gaiters will keep a lot of dirt and crap out of your shoes and help immensely in blister avoidance (www.dirtygirlgaiters.com).

Splits: Don’t get stressed if you’ve developed goal time splits, and you’re not hitting them.  It’s OK, the race won’t start until past 50 miles. Remember, it’s easy to lose a lot of time in aid stations, so get in and get out. “Beware the chair.” I refuse to sit in a chair at an aid station unless I’m tending my feet/changing socks. You want to stay in an aid station only as long as it takes to do what you have to do, no longer. At WSER, I’ll change socks and re-lube my feet at Duncan Canyon (24m), Michigan Bluff (55m), and the far side of Rucky Chucky (78m) which takes 10 to 12 minutes. Otherwise, I spend no more than 1-2 minutes in an aid station.

Nighttime: You’ll move more slowly at night than during the day. Don’t worry, be happy. However, if you’ve run the first 50 miles or so like a long training run, you’ll find yourself passing other runners. It will be a huge lift psychologically. Remember to continue to eat and drink. A headlamp and handheld LED flashlight work great, the headlamp for distance, and the handheld for close in. Let the arm holding your flashlight hang a little more loosely at your side and use your wrist to control the light’s trajectory. Try not to keep your bicep flexed continuously or it will ache the entire next day. I carry 8-10 Vivarin or No-Doz (200 mg caffeine) tablets and if I find myself losing my mental focus, I take a caffeine pill. Because I drink Mountain Dew over ice at night, I typically don’t need caffeine pills. However, aid stations don’t always have Dew available.

Weather/Clothing: Be prepared for all possible conditions. Unexpected storms have been known to roll in on race day at many events. Getting cold and wet will make life miserable. But if you have the right gear, you'll be comfortable and able to focus on running instead of trying your best not to be miserable. Typically, WSER has hot weather during the day, and warm or seasonal temps at night. Rarely will you need a light jacket. But every 10 or 15 years, you can experience a cool, wet race. You’ll want to have that lightweight, wind-resistant, water-resistant shell. It will be a life saver. If in doubt, fold it up, stick it in your waist belt, and take it with you. In 1999, a cool front moved through the Angeles National Forest during the day and by night time, it was drizzling. I left my jacket at Chantry Flat (74 miles) where the air temps felt warm. But as I climbed Mt. Wilson, and the climb out of Idlehour, wet branches dropped cold water on me leaving me shivering and hypothermic. Fortunately, a fellow runner had a spare jacket in his drop bag at the 90 mile aid station which totally saved my butt.

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Robert Harris

The one big difference (besides the obvious doubling of the distance) is the night portion (e.g. figuring out lighting). After multiple hundred attempts (with a smattering of finishes thrown in) I'd say there are really two main things I worry about. One is obvious; food. How can I consume enough calories throughout the night (especially when nothing seems appetizing anymore)?  I've tried a lot of strategies and still haven't nailed this one. The second big issue I have is getting cold at aid stations in the wee hours. At 2 a.m. muscles start to tighten as soon as you stop moving and the cold seems to creep in quickly. If you are going to have a crew, I suggest they have a blanket to throw on you as soon as you come into the aid station to retain your body warmth. If I don't do this, I have a very hard time starting to run again.  The longer the pause, the harder it will be to restart. Having the blanket keeps the muscles warm and allows you to start running immediately upon leaving the aid station without all the discomfort. If you don't have a crew, then maybe toss on a jacket you are carrying with you and try to get out of the aid station as quickly as possible (maybe send your pacer ahead to get stuff ready for you at the aid station so you can hit and go).

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Robert Baird

Good news: Since you guys have placed yourself on the ultrarunning fast track and really worked on your physical and mental conditioning over the past year or so, you will not have an extremely low point during your run in the San Diego 100.

Bad news: You will have (3) extremely low points. Everyone does. The trick is to tell yourself:

a. This is normal
b. I’m on schedule
c. Everyone feels the same thing
d. This is temporary

The 100-Mile finishers are the ones who fight through items a-d above.

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Carmela Layson

Have three goals in terms of your finishing times at SD100. Stay focused and don’t be disheartened. If Goal one slowly falls out of sight, focus on goal two. If goal two becomes impractical, re-focus on goal three. Expect to feel very bad at certain points in the race as you may experience some very difficult patches. Remember, they’re temporary and will pass. Don’t make a hasty decision on whether or not to continue when you’re feeling bad. Take a break at an aid station and work on getting your sh_t back together. Have a strategy for taking care of your feet, staying hydrated, getting calories, and maintaining electrolytes and execute it. And most importantly, never stop believing in yourself. You’re guys are solid, steady, talented ultrarunners and you’re capable of finishing strong at SD100.

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Ted Liao

Doing a hundred is more about problem solving and mental strength. Race plans almost never go as you planned as something unexpected or a problem always pops up. When you face a problem, think positive and be creative to conquer it. When you think negative, you will most likely crash and burn. Just keep your legs fresh and think positive. Do some mental exercises. Imagine the worst that can happen and how you would be strong and overcome it.

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Lori Heinselman-Craig

When you want to quit -- and you will at some point during the night -- just picture yourself crossing the finish line and how psyched you're going to feel about your accomplishment.  

Also, BEWARE the CHAIR! Lots of aid stations have chairs for runners to sit on at the later stages of the race. DON'T SIT DOWN!! Stay on your feet and keep moving thru the aid stations and down the course.

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Keira Henninger

BEWARE OF THE CHAIR. Whatever you do don't sit down and just keep pushing forward. Little by little, aid station to aid station. Do not look past that...one cheeseburger at a time baby!!! You are so fierce and strong! Think of all you've been through in life, all the struggles you've made it through. This thing is gravy compared to what a strong willed persistent person can do. Persistence, passion and will are far more needed in finishing a 100-Miler than talent. You're going to surprise yourself out there with the strength you have buried in you (and trust me it will find it's way out in the wee hours of the night). So, how's my concerned Sinead O'Connor look?

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Rob (Robo) Cowan

I would pack No Doz as a last resort - I had never used them before but at Coyote Two Moon they saved my butt when I started hallucinating and sleep-walking. I have a very strong stomach and had no side effects at all.

You are going to have so much fun on your first 100 - it is such a grand adventure and when you pass 50 miles (or whatever is your longest run to date) it’s just incredible to think with each new step you’re breaking your own personal distance record. All I can say is don't get too nervous or over think it, just go out there and enjoy it! You only get your first 100 once! Almost forgot, take 12 RECOVER-ease after the race so you can run on Monday.

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Jennifer (Jenn100) Forman

I luv 100 milers....I don't know why but I find them easier than 50-Milers. I think because your body just relaxes and gets into a groove and the time just flies by. Don't race it! Don't think of it as a race, just a long fun run.

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TRD HOME

Free RECOVER-ease. It's on us!

Sometimes the claims of an endurance supplement are too grandiose to be believed. What’s the saying? If it’s too good to be true, it isn't. The challenge with RECOVER-ease is, the product's results are so incredible it's hard to sound legitimate when explaining them to somebody.

Who would believe you could run a hard 12- to 35-miler and have fresh, relatively non-sore legs the next day? It doesn’t sound possible to TRD and we use the stuff.

You be the judge. While supplies last (how corny), The Run Down will send out free RECOVER-ease sample blister packs to those who haven’t tried the product. We’ll pack and mail on our dime to anywhere in the United States.

Simply send an email to recover.ease@yahoo.com with your mailing address and the word “samples” somewhere in the contents and we'll get your free packets out in a timely manner.

You be the judge!

As of 6/04/08 we've sent out 79 packages across the US. We still have inventory so don't be shy.

TRD HOME PAGE

The Perfect Fuel

It looks like The Run Down’s ultramarathon training and race day carbo load strategy of Jack in the Box tacos and double-stacked Suzi-Qs are under attack. Ultrarunning has exploded in popularity and with that comes nutritional refinement for peak performance; darn, we were just getting accustomed to dirty handfuls of M&Ms (they're all the same flavor!) and Lay’s Potato Chips. However, it looks like there’s a better plan – one that doesn’t require stuffing our face like a crazed homeless person.

In our extensive quest to uncover “The Perfect Fuel,” we had the distinct pleasure of interviewing nutritional guru Anthony Almada. Here’s what we learned or what we could comprehend:

***

Anthony Almada walks into the coffee shop wearing a technical shirt, shorts, running shoes and a white cap. He places his Oliver Peoples sunglasses on the table and sips green-tea lemonade. His eyes dancing with enough energy to make Tom Cruise look brain dead by comparison, Almada must have just come from a nice, long run – right? “Actually, I just came from the office,” Almada says, and immediately you think, “Damn! I want his job!” Maybe you could, if you grew up a science geek, earned a master’s degree in nutritional science from UC Berkeley, and developed, like he has, a national reputation as a nutritional and exercise biochemist.

Almada, 47, leads the company GENr8, which markets Vitargo S2, a product generating huge buzz in the ultra-running and endurance-sport community at large. “There’s nothing in it your mother wouldn’t approve of,” he says. Vitargo S2, a powder supplement mixed with water (shaken, not stirred), is the signature product of GENr8 Inc., the Dana Point company Almada co-founded in 2007. GENr8 spun out from a muscle metabolism laboratory within a prestigious university in the UK (the University of Nottingham), which secured exclusive rights to Vitargo in three continents. Three of Almada's partners live in the UK and the rest in the United States.

Perhaps you’ve seen GENr8’s DNA double-helix logo on the jerseys and shorts of elite ultra-runners like Michelle Barton or triathlete extraordinaire Mark Matyazic. Perhaps, as an ultrarunner, you’re wondering: What’s the big deal? Why should I care?  Why can’t I just stick to carbs and multi-vitamins? Well, you can.

But if you train hard, you stand to benefit by drinking Vitargo S2 before, during and after your workouts, according to Almada. Well, of course he’s going to say that. It seems that every week, new “miracle” products sprout up like so many demon weeds on a favorite single-track. Almada, president and chief executive of GENr8, feels your skepticism.

“There are a lot of what I call nutrition evangelists out there saying, ‘Here’s my product. Come to my church, and I’ll take you to heaven,’’’ says Almada. “But only about one in 1,000 products have any scientific evidence behind them to prove they actually work in humans.” Vitargo S2 is one of those products. In development for more than 10 years, there have been three published studies on humans to date to prove the product works. Indeed, Almada offers a lot of hard, cold science to back up his claims – not just misty-eyed proclamations. He adds, "Although we don't yet have university research studies showing Vitargo S2 is a superiour, super-fast fuel during training/competition, we do have university results suggesting that it could be. Moreover, every single person who uses our product during training or racing has remarked on how it provides a 'bloat-proof' fast-fueling effect." 

Sales trends suggest Almada’s no false profit. He says annual sales of Vitargo S2 are on track to reach between $250 million and $300 million in five years — not bad for a product introduced in March. Typical comments from those who have tried Vitargo S2 (like Barton and Matyazic) include “Wow, there’s something going on here!” AND, “This is different –– I feel a difference.”

So far, GENr8 has signed up more than 20 sponsored athletes, including ultrarunners, triathletes, professional surfers and windsurfers – even race-car drivers.

So, what’s the secret? For starters, Vitargo S2 – which comes in tubs that retail for $36.99 – is free of banned substances. So much for my crank-additive theory. A certifying organization, the Banned Substance Control Group, recently gave Vitargo S2 its stamp of approval. Vitargo S2 is a sugar-free carbohydrate supplement. Short of mainlining glucose, it may be the fastest muscle fuel on the market, according to Almada. Unlike with other products, there is little to no risk of bloating or “crashing” from a sugar high, he says.

Wake up and slam two scoops of Vitargo S2 mixed in cold water about a half hour before running, and your glycogen level in your liver will be topped off. This is important because your liver regulates the level of sugar in your blood, and you want blood sugar to be high to perform your best. Almada recommends that you drink 20-24 ounces of Vitargo S2 each hour while running to support fueling/energy needs, and another two scoops immediately after training to aid in your recovery.

Almada did not, like some mad scientist, brew up Vitargo in some laboratory. The product actually was developed in Sweden in the early ’90s. The GENr8 brand holds the exclusive license for it in North America, Australia, South Africa, Japan and the United Kingdom.

Almada does, however, very much know his way around the lab. He co-founded, in 1993, the sport nutrition company EAS — the first company to introduce creatine to North America. Almada grew up in Seal Beach. He was a self-described “geek” at Los Alamitos High School, with zero luck with the girls. He was forced to take the bus to and from school. He excelled, not surprisingly, in math and science.

Almada was a pre-med student at UC Irvine before he transferred to Cal State Long Beach, where he earned a bachelor’s degree in physiology and nutrition. Then he headed to Berkeley. Almada has a wife, Darcie, and daughter, Avalon, 4. His workouts of choice are surfing and lifting weights. He also is an amateur car racer.

The man leading the Vitargo S2 team in North America is training for his first triathlon. Come race day, there’ll be no surprise what Almada will be drinking before, during and after: Vitargo S2. “If you train hard, if you want to perform better and the next day not feel exhausted, you need our product,” Almada says.

He then walks out of Starbucks, hops into his white Prius, and is off – a science geek with business smarts who, unlike most of us, never has to worry about slapping on a necktie – let alone pants. He must be doing something right.

Vitargo S2 is available for purchase exclusively through about 1,600 GNC stores nationwide as well as www.gnc.com, through select authorized running and multi-sport retail stores, and directly through www.genr8speed.com. Current flavors are Natural Tropical Fruit, Natural Juicy Orange and Unflavored all as powdered drink mixes. Coming in the latter half of 2008 is a ready-to-drink version. We requested Apple Martini but got shot down due to the alcohol thing; isn't vodka an anti-inflammatory?

Written by OC Register reporter Greg Hardesty.

TRD HOME

Angeles Crest 100 Trail Maintenance Work Re-Cap #29

Have you ever wondered what goes on during mandatory trail work (required by most 100 mile ultras)? The mystery is over. Here’s a short outtake during AC 100 trail work performed by Kirk Fortini, Dean Dobberteen, Keira Henninger, Michelle Barton and Jennifer Forman. It’s enough to make one consider returning to 10ks.

Kirk (thinks): Wow, it’s hot out here! Hope my hair holds up.
Keira (thinks): Can’t we just cut these instructions and run to the trail. Man, is it going it heat up or what? This cool weather blows for training. Kirk looks like he’s going to fall over.
Keira (says): Kirk, you look fantastic, especially your hair! Let’s go trim some trees, bring your FLICKER.
Kirk (says): Thanks, do you mind carrying my rake, it’s kind of heavy?
Keira (says): OK, but I’m already lugging Dean’s shovel, spare sunglasses, chair, portfolio and tanning lotion.
Michelle (thinks): run, bike, swim, run, bike, swim, run, bike, swim, run, bike, swim.
Dean (says): Has anybody seen my hair gel?
Kirk (says): No
Kirk (thinks): Dean has nice hair; wonder who his stylist is?
Jennifer (says): Are we going to start working here or what? Kirk, stop day dreaming. What the heck are you thinking about?
Kirk (says): Oh, nothing.
Kirk (thinks): Wow, Jennifer has nice hair too. I'm glad Hardesty isn't here. His locks would steal the attention.
Michelle (thinks): run, bike, swim, run, bike, swim, run, bike, swim, run, bike, swim.
Dean (thinks): I’ve never just walked on a trail before; people actually do this during an ultra?
Kirk (thinks): Is Dean thinking about me? Has a weird look on his face.
Keira (says): Dean, can you please move your umbrella?
Keira (thinks): I wonder if anybody’s up for 20 miles after this warm-up drill?
Jennifer (says): Where did Kirk go?
Michelle (thinks): run, bike, swim, run, bike, swim, run, bike, swim, run, bike, swim.
Dean (says): The RD mentioned there was some Oatmeal from 1981 in the trunk of his car and Kirk’s looking for it.
Keira (thinks): Only 90 degrees. When is it going to heat up?
Kirk (thinks): a bit stale but the textures good.

Apparently, aside from burning a few more calories, trail work chatter doesn’t appear much different than salon gossip. Maybe next time we better monitor bald runners.

TRD HOME

Ok, We’ve Been Flakes!

It's been hectic trying to keep track of all the ultra events. We owe our readers a ton of back information and we’re on it. In the next two weeks we’ll post the following stories.

--07 Old Goats 50 Mile Re-Cap & 4/12/08 preview.

--08 Winter Trail Run Series Re-Cap: 12k thru 21k.

--Coyote Two Moons participant feedback.

--March's stealth "the unknown ?k" Re-Cap.

Team Fierce Michelle Barton & Keira Henninger. Aren't they terrifying?

3/15/08 "the unknown ?k" Results!

1. Martin Brooks 6:12:00
2. Willie Cooper 6:19:00
3. Robert Schipsi 6:29:00

4. Greg Hardesty 6:31:00
5. Dean Dobberteen 6:35:00
6. Michelle Barton 6:35:00
7. Keira Henninger 6:35:00
8. Gina Natera 6:35:00
9. Kevin Nasman 6:49:00
10. Michael Crescenti 6:53:00
11. Dmitri Chechuy 7:05:00
12. Robert Harris 7:32:00
13. Lambert Timmermans 7:38:00
14. Eric Klingsporn 7:49:00
15. Kirk Fortini 7:56:00
16. Robert Baird 7:57:00
17. Lisa Kuecker 8:31:00
18. Michelle MecHam 8:44:00
19. Pete Vara 8:52:00
20. Andy Kumeda 9:22:00
21. Catra Corbit 9:22:00
22. George Velasco 10:00:00

Chris Diaz   IRAD*
Leigh Corbin   IRAD
Jerry Armstrong   IRAD
Jennifer Foreman   IRAD

*Intentionally Ran Alternate Distance

Is this the best mile 20 water crossing you've ever seen? The one and only Dmitri Chechuy in the 2008 "the unknown ?k"

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So, why do you run?

I have teenagers! Now, don't jump to conclusions! I'm not saying that having teenagers is a bad thing or that I run away from them every chance I get. On the contrary; Running is now a family event that brings us closer together. Let me explain:

I recently asked both my teenage daughters (16 and 17 years old) to crew for me at the Rio Del Lago 100 mile endurance run. I wanted them to get an idea of how exciting running 100 miles can be. I wanted them to get the sense of adventure and respect for the athletes. I thought it would be so beneficial for them to see why their mom (me!) loves the sport so much.

My 16 year old (Valley Girl?) diva daughter was jumping up and down at mile 70 during the race. I could see her in the distance, shouting her excitement. I thought, "Wow, she is so proud of me!" When I arrived at the site, she ran up and embraced me and said, " Oh My Gawd Mom, the guys out here are completely hot!" Let me back up...this is a girl I had to drag out of bed to attend. She understands cosmetics but sports mean nothing to her....this was a big moment.

Mile 80 or so, my older daughter pulls me aside at the aid station. I think she wants to tell me how I have inspired her and how I am a queen among women in her world. She says, " Mom, who is that guy over there with the amazing calf muscles??" Next aid station, mile 90 or so. I run into the aid station and my crew has grown. It now includes two six foot tall teenage boys, approximately 17 and 18. "Mom!" they both simultaneously exclaimed, "This is the best event ever! We will crew for you anytime!!".

I have now completely bonded with my teenagers and running is now a family event. Now they understand the thrill and adventure and my love of the sport and want to go to every event....oh and yeah, sometimes they even remember to fill mom's water bottle.

Molly Sheridan

Please email The Run Down at therundown@cox.net on why you run. We'll publish our top three favorites to coincide with March's monthly newsletter. Everyone who submits a reasonable effort will be mailed RECOVER-ease samples.

What a Croc!!!

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The Run Down wants to congratulate Lorraine Gersitz (4:45:44) for her first place win at the 2008 Orange Curtain 50k; her first all out win in ten years! This is a brutal race run on 100% asphalt and to say its repetitive is a gross understatement. A repeated 10k out-and-back type layout located in Cerritos (Los Angeles County, don’t get us started), you’re on a first name basis with all the volunteers, participants and nomadic picnickers. And yes, she completed the race in her infamous 100% rubber Crocs. To check out Lorraine's finish and to catch a glimpse of Eric Clifton’s stylish running slacks, click here. And yes, Lorraine’s brilliant shirt definitely helped propel her to certain victory. Next ultra, we’re running in flip-flops or possibly Birkenstocks. Wacky sport!

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So, why do you run?

It's a simple enough question but, the answer is usually much deeper, more complicated and personal than one would expect. Through emails and Internet posts, The Run Down is privy to some insightful explanations on why individuals run. We'd like to share one such example with you and in turn, hope you'll share your reason for running with us. Please email The Run Down at therundown@cox.net on why you run. We'll publish our top three favorites to coincide with March's monthly newsletter. Everyone who submits a reasonable effort will be mailed RECOVER-ease samples.

Here's a recent post by Chris Diaz of Coto de Caza, CA on why he runs.

I have a few standard answers to the question "Why do you run those crazy distances?"

1.)   I can and most people I know can't.

2.)   Running Ultras - Good Crazy. Staying at home with the curtains closed, cleaning the guns, wiping my fingerprints off the ammo shells, composing my final words to shout out the window to the SWAT team - Bad Crazy. I need to do Good Crazy.

3.)   I would be at least 50 pounds heavier.

The real answer is deeper and more complex than that. On the trail, beyond the 15 to 20 mile mark, when exhaustion and pain are starting to set in and things usually start getting generally weird, I get feelings/connections that I characterize as both primal and childlike.

Some of the time, I contemplate our ancestors, 50,000 years ago, running on similar trails and distances, only for them, the stakes were much higher. Their hunting/eating/survival was dependent on their running. They didn't have technically designed shoes, hydration packs, energy gels and training programs. They had their bodies, minds, and running abilities to survive and conquer a very hostile world.

Other times, I remember myself, age 8 to 12, exploring, playing and running around the hills of Marin and Sonoma Counties. Times were good back then, simple. At 48 years old, with all the various roles and responsibilities I have –  Husband, Father, business owner, professional engineer, (blah, blah, friggin blah), running trails and being that little boy again is perfect –  just what the doctor ordered.

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