3 Simple Equations That Will Make You a Better Runner

Have you ever heard that you should be training smart, not hard?

I disagree.

Driven athletes should absolutely be training hard. I have nothing bad to say about training hard, but training smart will ensure that all that hard work is progressing you toward your goal. Being even smarter about your training will ensure that all that hard work is progressing you toward your goal in the most efficient manner.

Below are three training concepts in the form of equations that will help you to make smarter training decisions so you can combine all your hard work with a little bit of logic.

1. Stress + Rest = Growth

Some variation of this training concept has been around for as long as I can remember. Recently it has been discussed in length by Coach Steve Magness in his book Peak Performance.

The equation is both strikingly simple and impossibly complex. Simple in that it serves as a reminder that both training stress and adequate rest are important elements for growth as an athlete. Complex because the variables are left up to individual athletes to define.

My suggestion to athletes is to first define the way you wish to grow and improve. Once this variable is defined, the other variables will become much more clear.

2. Volume x Intensity = Training Stress

This equation ties in nicely with the previous equation as it will help you quantify your training stress (aka training load) more accurately. Smart runners know that without enough training stress, you will not improve because there is not enough stimulus for change. Too much training stress and you end up injured, overtrained, or simply burnt out.

When quantifying training stress it is important to account for both volume and intensity in order to get the whole picture.

For trail runners I suggest using Training Duration as your measure of Volume, and Rate of Perceived Exertion (RPE) as your measure of Intensity. See RPE Chart below.

Hours x RPE = Training Load

This formula will work the same with both individual training sessions or to track your training stress over time. With this you can make a smart plan for adjusting either volume or intensity to increase or decrease your total training stress in a sensible manner relevant to your growth goal.

RPE

3. Training Stress - Rest = Zero

The final variable in the growth equation is rest. Rest is perhaps the trickiest variable to quantify, but the the primary concept is that rest should always be correlated with training stress. As training stress increases so does the amount of rest required to allow for recovery, and prevent overtraining, burnout, and injury.

Recently there have been a few attempts at wearable tech to assist in quantifying how much rest you should get in relation to your training stress, but in my opinion there is no better way to determine if you need more rest than to LISTEN TO YOUR BODY!

Rest needs to be prioritized just like Training Stress. If you are feeling beat down and you don’t have time for a nap, perhaps you can make time by shaving some time off of time spent training in order to keep stress and rest in balance.

Running is more than math.

These equations are not universal laws of nature. There are far too many variables in sport and between individual athletes to create the perfect training equation that will always be true in every situation for every individual.

Though we can learn from science how to improve as athletes, running is ultimately an art. The art of running is why we race, rather than submitting a mathematic proof of our speed. However, these equations are training concepts that will help smart runners make more sensible training decisions.

Pine To Palm 100 Mile Endurance Run: Race Report

I lost an inch off my hips whilst training for Miwok 100k in 2018. This left me in a real pickle because my pants just would not stay up. I had a belt but no buckle, so I set out to get a belt buckle the easiest way I knew how… by completing a 100 mile race.

Though there are seemingly hundreds of races to choose from lately, including one in my own back yard on the very same day, it was Pine to Palm 100 that met all the criteria I was looking for in such a race.

1. Point-to-Point: No silly washing machine nonsense.

2. In the mountains: The Siskiyou Range in Southern Oregon provides sizable climbs with great views.

3. Easy registration: I did not have to enter a lottery, sign up a year in advance, or submit a resume.

The Pine To Palm Course

In 2017 Pine to Palm was cancelled due to nearby wildfires which I noticed managed to even burn part of the route. This year, fires to the south meant a long detour, increasing travel time and causing rather severe smoke right up until race day when miraculously the race gods kicked up a breeze and the smoke moved out. The course was still a bit smokey, but not terrible.

The Pine to Palm course is a point-to-point course beginning in the small town of Williams and finishing right near downtown Ashland, Oregon.

The course features 3-5 notable climbs (depending what one considers a notable climb) winding through the mountains touching the summits of three peaks and two buttes. Greyback Mountain (7,048 ft), Stein Butte (4,308ft), Squaw Peak (4,964 ft), Dutchman Peak (7,418 ft), and Wagner Butte (7,255 ft).

 Here is the Pine to Palm course profile on the back of some race swag.

Here is the Pine to Palm course profile on the back of some race swag.

For the most part, the climbs are not particularly steep, but rather gradual and long.

Though I don’t have an exact measurement of the terrain, I am going to estimate that about 49% of your steps will be on single track trail, 49% on fire roads, and 2% on paved roads.

There are some small sections that have tricky terrain, but for the most part, even the single track is rather non-technical terrain with good footing.

The views durning the run were lovely despite visibility being somewhat impaired due to smoke, and much of what I suspect was the most beautiful areas of the course I ran through in the dark.

The Folks that Make Pine To Palm Possible

Pine to Palm 100 mile endurance run is the child of Hal Koerner, who is 2-time Western States Champ, won a whole bunch of races, literally wrote the book on ultrarunning, and is the owner of Rouge Valley Runners, the local running shop there in Ashland, Oregon -I suggest you stop in for a visit before you leave town. Turns out, Hal is also an awesome guy, and puts together a well oiled 100 mile race, with the help of his legions of smiling volunteers.

Along the Pine to Palm course there are aid stations about every 7 miles or so - staffed by crazy happy and helpful volunteers, and all the usual snacks you have probably come to love and expect at any ultra event. Drop bag and crew locations where also plentiful.

 Hal Koerner asks everybody to stay alive e at the Pine to Palm Pre race meeting

Hal Koerner asks everybody to stay alive e at the Pine to Palm Pre race meeting

My Pine to Palm Recap

Most folks reading this are likely interested in the race itself so I saved the details about MY race for the end.

My race went well. I set a goal to finish in under 24 hours, and I did, though I had some missteps along the way.

I started out at what I felt was a rather conservative pace. My plan was to try to average 5 miles per hour during the day, and 3 miles per hour in the dark. I banked a few miles during the first 50k, only to lose them back around mile 50.

Though I was drinking all of my water between aid stations and refilling every time, I just kept becoming more and more dehydrated. As I became dehydrated, my pace slowed.

I, of course, met and chatted with many awesome runners along the way, most notably, Erik Spencer whom I travelled with from about mile 45 till the finish (a good thing too as I had left my second headlamp at a previous aid station only to have my batteries die, but Erik came to the rescue with more batteries.)

As the sun went down, the coolness of night finally let me catch up on water. As I became more and more hydrated again, I began moving faster and faster all the way to the end, moving at a rate much faster than I had been durning the day.

Erik and I had a snafu at about mile 95. We had been on pace to finish at about 22:15, when we missed a turnoff and headed 2-3 miles in the wrong direction. This was our fault, the course was properly marked, we just got finish line fever and stopped paying close attention in favor of just hammering towards the finish, only we were not hammering towards the finish, we were hammering some other direction. So we had to backtrack. We did eventually get back on course, but we estimate the detour cost us about an hour, and turned our 100 miler into 105.

After the long down hill I finished the race feeling great in a time of 23:11, finishing in 20th overall.

Long story short. I ran 100 miles, got a belt buckle, pants stay up, but now racing season is over so it looks like it is time to get fat and sassy.

Things I learned in this race:

Despite the darkness, the coolness of running at night can be a huge advantage.

After mile 60, savory, not sweet, is the way to go.

Bring extra batteries.

The Gear I used:

Altra Lone Peak 3.5

Ultimate Direction Race Vest 3.0

Naked Running Belt

Injinji Socks

Patagonia Strider shorts

Pinnacle Running Singlet







How to Fuel for a 50k (Avoid the BONK)

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Like your first love, I believe everyone remembers their first bonk. For me it came shortly after I had graduated from college. I was in fantastic running shape having just finished the track season where I specialized at the 800m distance. With the pressures of collegiate track behind me I thought I would try my hand at a marathon. Being a rather naive runner at any distance longer than an 10k I didn't understand yet why this race had food every few miles layed out like an all you can eat buffet. That is, until about mile 20, when my racing spirit seemingly left my body. My pace slowed dramatically and my usual running happy face turned into an "I hope I can finish," face. I bonked hard.

I did finish my first marathon, but more importantly, I learned a valuable lesson about the role of food in distance running.

What causes a Bonk?


So what causes the Bonk? Simply put, your body has run out of carbohydrates. Your body has essentially two fuel sources, carbohydrates and fat. Both carbohydrates and fat are utilized while running but at different percentages depending on the level of intensity. Fat is a slow burning energy source, while carbohydrates are a faster-burning energy source. As exercise intensity increases your body will use more energy (calories) overall, and a higher percentage of those calories will come from carbohydrates.

When your body runs out of carbohydrates it must turn to rely on fat which does not provide energy at the same rate as carbohydrates. When this happens your effort level will increase, but your pace will decrease, a state fondly referred to as the BONK.

How Your Body Stores Energy

When you eat, you are taking in calories (energy) for your body. A portion of these calories will be transported to your bloodstream for immediate use. The remainder will be stored either as glycogen or as body fat for later use.

Glycogen is essentially carbohydrates (sugar) stored in muscles as well as the liver until it is needed. Though it varies from person to person and can increase with training, athletes can store approximately 2000 calories as glycogen. 

I think we are all familiar with body fat. Any excess calories beyond what can be stored as glycogen are stored as body fat. Even the most slender of runners typically store more body fat than can be used in a 50k run, but remember that body fat is a slower burning fuel (not to mention can only be used in combination with carbohydrates.) 

At a marathon effort, most athletes will deplete glycogen stores within about 2 hours if they do not refuel. When glycogen is depleted the body must turn to run on only body fat which will dramatically decrease performance at the same perceived effort. This is why it is not important to eat during a 5k but it becomes increasingly important the for any athlete running beyond 2 hours, and the longer the event the more an athlete should be eating during the event.

How to Fuel Before a 50k

The purpose of prerace fueling is to top off glycogen stores before your race begins. This is commonly referred to as "carb loading." Try not to over think this one. Eat a few carbohydrate-rich meals for 1-2 days before a big race. Ideally a couple hours before your race top off with a light carbohydrate breakfast. My go to is a banana, granola bar, and a little sugar in my coffee. Yes to topping off your glycogen stores, but do not overstuff yourself or you may just end up bloated, not to mention, remember where all those extra calories are stored after you top off glycogen stores.

How to Fuel During a 50k

You have had breakfast and are starting your race fully fueled, but here is the thing, while running you are burning calories at a blistering pace, likely much faster than you can replace them, but still we want to replace as many calories as possible to prolong the bonk for as long as possible. To do this athletes should be consuming 200-250 calories per hour. This tiny number of calories is unlikely to fully replace the calories being burned, but this number is ideal as this is approximately the number of calories an athletes stomach can process. More than about 250 calories per hour can lead to GI distress. 

Fuel Early and Fuel Often

To best avoid GI distress try to evenly space your calories, so rather than gorging on 250 calories once per hour, instead try to take in 50-60 calories every 15-20 minutes starting from the very beginning of your run. remember, the limiting factor to how many calories you can ingest is how fast your body is able to process the calories, so best to start early rather than trying to catch up.

What to eat during a 50k?

Carbohydrates, Carbohydrates, Carbohydrates!

No need to overthink it too much. If it has carbohydrates and you can eat it on the run it will work, so find the foods you like and eat them.

There is no shortage of sports companies with gels, chews, bars, or other formulation of prepackaged carbohydrates that are great for carrying on your run. Sports gels are great, but so are cookies, fruits, jelly beans,  rice crispy treats, and baby food pouches.  Aid stations are a wonderland of carbohydrates with fruits, sandwiches, candy, cookies, and soda.

I suggest eating a variety of foods with a variety of types of sugar (glucose, sucrose, dextrose, fructose, maltodextrin.) You may be one of those types of athletes that can get through a 50k just consuming gels or sports drinks, but the longer your race the more likely that your stomach will begin to revolt if you continue to give it straight shots of sugar.  Consuming a variety of carbohydrates as well as small amounts of fiber, fat, and protein. this will  will aid in digestion and help prevent GI distress. 

Also, make sure you practice with the foods you intend to eat on race day before race day. The middle of a race is no time to get adventurous with your food choices.

How to Hydrate for your 50k

The best time to hydrate is the week leading up to your race. It is always best to start fully hydrated as once you fall behind on your fluid intake it is difficult to catch up.

The amount of water needed varies widely from athlete to athlete and is also dependent on how hot it is. so there is no standard recommendation for how much water to drink. It is important that you do not drink too little and become dehydrated, but it is also important to not drink too much and become hyponatremic. The best recommendation for water is to drink to your thirst. Like with the food this should be practiced during long training runs leading up to your goal race.

Should I drink sports drink or water during my 50k?

Sports drinks are fine but don't expect them to live up to their marketing hype, they are not magic. Sports drinks are just water sugar and electrolytes. Sports drinks are a great way to get in both your hydration and your sugar at the same time, but keep in mind that drinking lots of sugar for long periods may upset your stomach. Also keep in mind, if you fill your water bottles with sports drink you cannot separate your hydration from your calorie intake.

Do I Need Salt for my 50k?

There has recently been much discussion in the ultrarunning world regarding salt. Electrolyte imbalances have long been blamed for muscle cramping, however, a new study suggests that even muscles that are cramping maintain adequate sodium levels. Yet there is plenty of anecdotal evidence (including from myself) that keeping adequate sodium/water balance can prevent cramping. 

My suggestion, carry salt with you. This can be in the form of electrolyte tabs, S-Caps, or just table salt. If you feel that your water/salt balance is out of whack and you are starting to cramp, first ask yourself if you are dehydrated. If yes, drink water. If no, take some salt to see if it helps, because your alternative is sitting there beside the trail cramping and wondering if salt helps muscle cramps.

Refueling After a 50k

Post race you want to not only replace your depleted glycogen stores but also include protein to begin the muscle repair process and fat because it is delicious. I suggest pizza and Sufferest beer. If you don't like pizza that is weird but treat yourself right to whatever food tickles your fancy and eat plenty of it. You just ran through a ton of calories and your body needs some food so bon appetit.

Be prepared, but don't complicate it too much

Follow these simple guidelines and you should do great

1. Consume 200-250 calories per hour mostly carbohydrates.

2. Eat a variety of foods.

3. Practice your fueling strategy in training to find what works best for you.

4. Intake water and electrolytes as needed.

 

We are always interested in trying new things so let us know in the comments what your go to fuel source is for your long runs.

 

About the Author

Levi is Dad an adventurer and a Mountain, Ultra, and Trail Running Coach at Pinnacle Running. Levi's go too foods for long distances are Clif Bars, Banana and Blueberry baby food pouches, and the occasional sports gel.

 

 

 

 

How to Stay Cool While Running in the Heat

If you are reading this it is likely that you have noticed that running in the heat can drastically affect your performance (aka sucks.) The ideal running temperature is estimated at approximately 7.2 Celsius (45 Fahrenheit,) a temperature, that if we were not running, most would find a bit chilly. As the temperature gets warmer performance will begin to suffer. By the time temperatures reach 27 Celsius (80 Fahrenheit) athletes can expect around a 20% decrease in performance with the same effort.

There are good reasons why you may want to train in the heat, but there are also times when training in the heat may not be what you want. Typically, if you want your best performance, cooler temperatures will serve you better, on the other hand, if you are planning to race in the heat, or otherwise do much of your training in the heat, the best plan may be to suffer in the heat for a few days to allow your body to acclimate.

Maybe You Should Be Training in the Heat

If your goal race is expected to be held in scorching temperatures it is a good idea to acclimate yourself to running at those temperatures. This can usually be done with running in conditions similar to race conditions for approximately 2-weeks prior to your race. Acclimating yourself to running in high temperatures will improve your ability to perform in high temperatures on race day.

Most races are planned to take place in cooler temperatures, but some races such as Badwater 135, and Marathon De Sables, even at Western States Endurance Run the heat is one of the defining characteristics, and going in unprepared for the heat is a recipe for a DNF. 

The general advise I offer to athletes is the closer you are to your event the more event specific training should become. If your event is going to be at altitude, it is best to train at altitude. If your event is going to be at night, it is best to train at night. If your event is in the cold, train in the cold, and if your event is in the heat, train in the heat.

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Maybe You Should Not be Training in the Heat

Heat will decrease your performance. There is certainly a roll for training in the heat, but if your priority for a particular workout is top performance use some of the tips below to make heat less of a defining factor.

Pick the Best Time to Run

The hottest part of the day is usually around 2 pm. Try to plan your runs while the weather is more temperate. Early morning is my favorite, but evening or even nighttime will both work great. 

Pick the Right Place to Run

 By preplanning your route you can limit your time in the hottest places and maximize your time running in cooler places. If possible avoid long stretches that are exposed to the sun, especially asphalt. Because asphalt is black it absorbs heat from the sun often causing it to be much hotter than pretty much any other running surface. Instead, look for wooded areas or other areas that are mostly shaded.

Stay on Top of Your Hydration

 Sweating is one of the bodies built in mechanisms to keep us cool. The hotter it is, the more we sweat. As we sweat our bodies are losing water. This water must be replaced or the body will quickly become dehydrated. There are many reasons to avoid becoming dehydrated, but amongst them is that you will lose the ability to sweat to cool yourself down. 

Carry an appropriate amount of water with you for the run you have planned, and know where your water refill spots will be. 

Yes, you should drink water while exercising in the heat, but don't overdo it. Drinking to much water can lead to hyponatremia which can be a very serious problem. So how much should you drink? Unfortunately, there is no single answer to this question. Every runner requires different amounts of water to stay hydrated at different temperatures and effort levels, so drink to your thirst, but don't overdo it.

Wear the Right Clothes

When we can cool our bodies most efficiently we are kept cool so make sure your outfit is one that helps your body to cool. Select fabrics that are lightweight, breathable, and preferably synthetic material. Also, keep in mind that darker colors absorb heat which will make keeping cool much more difficult. Choose white is the best color option to keep you cool. If white is too boring make sure to stick with light colors and stay away from black and other dark colored clothes.

Protect Your Skin

Sunburns suck. Really bad sunburns suck more. Skin cancer sucks even more. If running in the sun for extended periods of time always wear sunblock. You don't even have to take my word for it. Feel free to consult your physician. If you will be running in the sun for more than a few hours consider long sleeves and a hat that will shade your face and possibly also your neck.

 

 1994 First British Team to complete Marathon de Sables

1994 First British Team to complete Marathon de Sables

Do you have any tips or tricks for running in the heat. Please share them with other readers in the comments.

Blood, Sweat, and Beers - Miwok 100k 2018 Race Report

 Miwok 100k traverses the beautiful Marin Headlands up and down the foothills of mount tamalpias along the California Coastline.

Miwok 100k traverses the beautiful Marin Headlands up and down the foothills of mount tamalpias along the California Coastline.

A few days before Miwok 100k I was discussing race strategy with ultrarunner Chris Jackson. My favorite athletes to coach are all self motivated and goal driven. Chris Jackson is definitely one of these athletes.

By coincidence Chris and I were both running Miwok 100k in 2018 as a Western States qualifier. At the end of our race strategy conversation Chris says "I am looking forward to getting to run with you." I thought this would be great, but having closely followed Chris' training over the previous 18-weeks, I knew my chances of keeping up with chris where pretty slim. "I will hang on as long as I can, but I am counting on you to crush me,"I replied.

Just as planned, that is how the race unfolded. After a long back and forth game of chase with eventual winner Franz Van Der Groen, Chris Jackson finished close behind for an awesome second place finish. Chris' coach, true to his word, strolled across the finish line 38 minutes later to finish in 6th.

This marked a personal best for both Chris and I. Of course, I did not see the race through Chris' eyes, so this is the story of Miwok 100k as told through the eyes of Chris's old coach. (Okay, not really that old.)


Warning: there will be blood, there will be sweat, and there will be beers.

The Coincidence

In 2017  I set a goal of running Western States 100 mile. Those that have been familiar with the ultrarunning scene for awhile now know that getting into Western States is not likely. Without a qualifying race a runner can't even enter the lottery. In 2018 I planned to Make Miwok my qualifying race, I entered the lottery for Miwok and was pleased to find out I was accepted into the race.

Just before Christmas 2017 I received an email from the girlfriend of Chris Jackson. Chris had been accepted into Miwok 100k and as Christmas present, she would like to get him some professional coaching so he can reach his potential (a great woman I know, but sorry guys, she's taken.)

The Training

I love the chosen date for Miwok 100k for multiple reasons. First, may is an absolutely beautiful time to run around Marin County. The weather is awesome, the hills are green, and the flowers are blooming. The other reason May is a great time for a race is that you can kick off training on January 1st and make a perfect 18-week training cycle, so this is what we did.

I designed the training for both Chris and I. After our first discussion I knew Chris was a better athlete than I, but I had built up a very solid base before jumping into this training cycle, with this in mind, Chris and I followed similar 18-week training plans, with individualized differences of course. 

Chris' training included multiple training races racing, the longest of which was Lake Sonoma 50 mile in early April.  I had intended to get in a few practices races but consistently ran into scheduling conflicts making my longest race during training a trail half marathon done in January.

Training was periodized starting with a speed development block during January, followed by a threshold development block through March, followed by a volume block, and of course a taper before race day. Though we both followed this rough plan, our training was individualized to meet our particular needs. Where Chris took a longer taper/recover starting after his Lake Sonoma Race, I would continue to build volume. I also had to tweak my own training after being sidelined for two weeks with illness and a back injury from an old snowboarding accident.

The first week of training totaled 7.5 hours and we would build to about 14 hours on the biggest volume week. I have the luxury of training almost exclusively on trails which enables me to log  plenty of climbing. Living in the heart of San Fransisco, Chris consistently logged higher  weekly mileage but with less elevation change. 

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Download the Full Training Plan for FREE

This is the Advanced Training Plan Used by both Chris and Levi for Miwok.

The Race Strategy

Chris had finished third at Miwok in 2016. This year Chris intended to win. I certainly was not going to stand in his way, however 2017 winner, Franz van der Groen, had no intention of finishing in second. Chris' strategy was to stick with Franz from the start. This would be the 3rd race of the season in which Chris and Franz would race. In each of the previous races, Franz would eventually end up besting Chris by about 4 minutes. We estimated that Chris would need to average 6.5 miles/hour to run his best race. To keep with Franz that speed might have to increase to closer to 7 miles/hour.

 Chris and Franz playing chase

Chris and Franz playing chase

Having coached Chris, and being friends with Franz, I recognized that a win for me would be unlikely. My plan would keep my word to Chris, run with he and Franz as long as I felt comfortable then wish them well and see if I can hang on for a third-place finish. I would attempt to average 6.5 miles/hour for the first half and stay faster than 6 miles/hour as even as distance takes its toll.

The Miwok route is quite convenient when it comes to fueling strategy. For front-runners, aid stations are each placed approximately 1 hour apart. We each would plan to eat 250 calories/hour. 200 calories would come from gels that we would carry with us, the other 50 calories would come from aid stations. At each drop bag opportunity, we would drop our trash and grab all the fuel we needed until the next drop bag opportunity. Chris prefers to stick mostly to race gels, I like a combination of gels, baby food packets, and Clif bars.

The Race

5 AM, the race starts right on schedule. A centipede of headlamps makes its way up the famous Dipsea Trail. Despite this being the steepest climb of the race everyone starts at a pretty solid pace. I settle in at the 10th position. Chris I thought was behind me (as the sun comes up I discover that is him up there in 2nd position just as we had discussed.) As we reach the apex of the first climb runners are greeted with the sounds of bagpipes greeting the sun which was just beginning to peek above the horizon. 

By the first descent down the beautiful Coastal Trail, I had worked my way into 4th place. close enough to the leaders that I could see Franz take a digger only a few miles into the race. he is helped up by Chris and Misha (3rd) and laughs off the fall as he continues down towards Muir Beach. Ultra runners are quite a civilized bunch. Not more than a half mile later I take a digger of my own. Phil Kochik, who was only meters behind me at the time scooped up my dropped gel and helped me regain myself. I had left some skin and blood on the trail, but nothing that was going to severly hamper my race. (I promised you blood didn't I?)

I arrived at the Muir beach aid station (best volunteers ever) in third place just in time to give some high fives to the leaders as they departed. Though I managed to hold 3rd place until after mile 20, this is the last time I would see the leaders until the out and back at about mile 50. 

I would hold the 3rd place position until about mile 21 when Phil Kochik and Misha Shemyakin casually strolled up on me chatting away. To be honest, I was a little relieved to see them. Misha is a fellow Marin local and I have raced with him many times in the past. I know that if I am leading Misha I am likely going too fast.

It was great to have some conversation over the next few files. Turns out Misha recently moved about 1/2 mile down the street from me. He has a toddler. I have a toddler. Dad high five. Let's get the kids together at the park for a playdate. Blah blah blah blah blah, oh yeah, racing.

By the time I reach the Tennessee Valley aid station (best volunteers ever) I had fallen to 5th, and in my haste to make up time head out of the aid station headed the wrong direction. After the kind volunteers point me back in the right direction I do manage to regain 3rd, but fall back to sixth over the next few miles as my pace begins to slow while the pace for Misha, Phil, and Jean Pommier remains consistent.

I cross the 50k mark at 4:26:00. Just ahead is a five-mile climb up heather cutoff to Cardiac aid station (best volunteers ever,) then the climb continues for a few more miles to Bolinas Ridge. Though this climb is long, it is not steep and with fresh legs is very runnable. I did not have fresh legs. I walked much of this climb. Though I would have preferred to have the energy to run, the slower pace allowed me the opportunity to really take in the views as this trail is beautiful. 

At Cardiac I enquire about the leaders and learn that Chris had come in about 2 minutes ahead of Franz. A few miles down the trail I managed to overtake Phil who was not impressed and simply stays on my shoulder until I eventually had to stop and gasp for air. Well played Phil. 

Mile 45 - 55 I found myself in the trough of darkness. My legs were hurting. Along with the regular hurt associated with 62 miles, I had run a little low on salt and had some catching up to do to stave off cramping in my calves. This moment of self-pity was briefly interrupted by the folks at the Bolinas Ridge Aid Station who surprised me with ice water instead of regular boring water. Mind is blown. (Best volunteers ever.)

As I stumble toward Randall aid station I get a glimpse of the leaders. Franz, smiling as always, is in first. Less than two minutes back is Chris, followed pretty closely by Misha. High fives and words of encouragement are exchanged all around as we each pretend to be in less pain than we really are (ultrarunners are quite a civilized bunch.)

I skip the snacks at the Randall Aid Station in favor of the 250 calories of sweetened caffeinated beverage I knew I had waiting for me in my drop bag. This was probably a wise choice as I would later learn that the Randall aid station (best volunteers ever) had sausage on the menu. Such a tasty treat could keep me at an aid station for hours.

I walked every step of the final climb back to Bolinas Ridge. My slow pace did not go unrecognized by Robert Verhees who used the oportunity pass me by. I symbolically tried to run with him as he passed, but that only lasted a few seconds. 

 Ultra Fanny Packs are the new Ultra beard. Photo Credit Jean Pommier

Ultra Fanny Packs are the new Ultra beard. Photo Credit Jean Pommier

I managed to run most of the final descent back to Stinson Beach eventually overtaking Jean Pommier who was facing some cramping issues. 

In the end, I am very happy to be able cross the finish line in 6th place, and I immediately catch up with Chris to congratulate him on his new personal best. Chris would finish 2nd place with a new 100k personal best of 9:30:01. I offer to buy Chris a post race beer only to learn that the swag bags come with beer included. It would seem the race director has thought of everything. 

This was a great race, on a great course, with great people. I see why Miwok has become so popular for so long. I hope to see you out there in 2019.

Special Thanks to all volunteers that made this race awesome. Thank you to the weather for being just right. Congratulations to all the athletes that participated, and thank you in particular to those athletes I have mentioned that shared their stories with me as we ran (turns out that Phil won this race in 2006, and Jean is an ultra legend completing this race for the 13th time.)

 Top ten finishers

Top ten finishers

Looking for more Miwok 100k Information? Check out Jean Pommier's Race Report. 

The Trail Runners Guide to Pooping in the Woods (And Other Gross Stuff a Trail Runners Gotta Do.)

Everybody knows trail running is sexy, but Instagram rarely shows whats going on behind the scenes. Turns out we are all human (except maybe killian Jornet #superhuman), we all do gross human stuff. While everyone is excited to jump on the Trail and Ultra Running facebook group and discuss in depth the great Suunto vs. Garmin debate, nobody wants to talk about the more philosophical questions like, "Does a trail runner poop in the woods?" and, "If no one is around to hear it does it make a noise?"

To the first question, the answer is Yes. The second question the answer is, of course, no, silent but deadly. Below are a few more gross things that will happen while trail running and how to deal with them, and number one, about number 2, is likely to ruffle some feathers.

 The elusive mad pooper and copy cat poopers around the US are doing it all wrong.

The elusive mad pooper and copy cat poopers around the US are doing it all wrong.

 

1. Poop

This is probably going to get a lot of blowback. Some folks can be pretty finicky about their pooping habits, but I am going to share anyhow, and I stand by my remarks.. Shit Happens. Sometimes that shit is going to happen when you are miles deep on the trail. No worries. If with company, politely excuse yourself from the trail and find a secluded area away from public view, preferably with a nice view. Kick a reasonable sized hole in the dirt. Enjoy the view while you relieve some pressure.

Here comes the controversial part... wiping. The best thing to use for wiping in the wilderness is rocks. Yes, rocks. Triangular rocks are best for getting in all the nooks and crannies, but really most any rocks will do.  I don't care if you want to run the rest of your 100k with just one sock, but if you are foolish enough to wipe with your sock, DO NOT LITTER. If you choose to wipe with baby wipes, DO NOT LITTER. For those that are still unaware trail patrons, TOILET PAPER IS ALSO LITTER, so if you pack it in, pack it out.  

Some of you will still be skeptical to use rocks the first time and instead try to use leaves from nearby. Thank you for not littering, but now you have poop on your finger... gross. You should have used a rock.

Oh, and bury your poo, and don't poop near water sources.

2. Boogers

Yup, there will be boogers. From all of us sharing the from the same bowl of M&M's at the next aid station, please do not pinch them off, or wipe them on your hand. Instead, use a buff, or an arm sleeve, or better yet, learn to snot rocket without getting boogers on your shirt.

Coach Levi's Award Winning Snot Rocket Formula

1. Use right thumb to push closed right nostril.
2. look under right armpit.
3. Snot rocket like you mean it.
4. Repeat for other side.

3. Sweat

If your not sweating during your run, you are probably not doing it right. To some extent, sweat is going to be a fact of a trail runners life. My suggestion, date only people who appreciate the smell of hard work and ambition, but there are a few things you can do to keep the stink under control.

Synthetic fibers, for many reasons, is ideal for outdoor athletics, the downside is that synthetic fibers can really work up a stink. For this reason never store your running gear still wet. It will become a petri dish for stinky bacteria. Also, consider wool socks as it offers many of the benefits of synthetic socks, but with half the stink.

4. Vomit

Unlike sweat, vomit is not a sign that you are doing it right, however you are not the first person to vomit during a trail race and you will certainly not be the last. Your best bet is to avoid vomiting by training your gut and practicing your fueling strategy before race day. If you must vomit hopefully it is not immortalized by the race photographers. 

Are you a staunch defender of the "My toilet paper is not litter crowd?" Let us know your feelings in the comments. Put a little something nasty in there too and leave it right out there in the open for others to stumble upon.

 

Trail Running Video Form Analysis

1. Sign up for Coaching. 

Video Stride Analysis is available all Pinnacle Running Athletes. This service is included in all full coaching packages and is available for Pinnacle Run Club Members for an additional fee.

2. Record video of running stride

Recording a video can be done with any recording device. For ease of upload we recomend using a mobile phone.

Make sure you have a running area of reletively flat ground, and that your image is not being flushed out by the sun.

For best results wear form-fitting clothes and tuck shirt into your shorts so the waistband is visible.

Keeping the camera in a static position, take short video clips of your stride from each of the following angles:

  • Left side view
  • Right Side view
  • Rear View
  • Front View

Each clip should have clearly visible 6-10 strides.

3. Upload your Videos

After you have recorded your videos make sure that the files are no larger than 1gb, and upload them here.